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China’s industry profits stumble: Profits in November fall 13.1%; biggest decline in over a year

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China's industry profits stumble: Profits in November fall 13.1%; biggest decline in over a year

China’s industrial firms saw their profits drop by 13.1 per cent in November from last year, marking the steepest decline in over a year.

This fall came despite strong exports, putting focus on the country’s ongoing economic struggles and increasing pressure for more government support.

The National Bureau of Statistics released these figures on Saturday, as quoted by Reuters. The decline was worse than October’s 5.5 per cent.

This trend comes as China faces persistent factory-gate deflation and weak consumer spending.

For the first 11 months of the year, industrial profits barely grew, showing just a 0.1% increase compared to the previous year’s 1.9% growth.”

The profit numbers show a broader cooling.

The profit numbers show a broader cooling in economic activity in the fourth quarter, mainly due to the drag from soft domestic demand,” said Xu Tianchen, senior economist at the Economist Intelligence Unit.

However, Xu remained cautiously optimistic about future profits, suggesting companies might find more opportunities overseas. Despite this, there were some industries that managed to register gains.

The automobile industry posted a 7.5 per cent rise in profitability, while the high-tech industry posted a 10 per cent rise. A massive decline of 47.3 per cent in profitability was seen in the coal mine industry.

An estimate by the think tank Rhodium Group, quoted by Reuters, indicated a growth of 2.5 per cent to 3 per cent in the Chinese economy for the year, which is approximately half the officially hinted growth.

China policymakers are now promising more support.

At a recent meeting, they pledged to maintain “proactive” fiscal policies next year. The government has also committed to improving employment.

The government aims to boost consumption, stabilise prices, and assist the struggling property market. NBS Chief Statistician Yu Weining noted that industrial firms still need stronger support.

especially given the uncertain global environment and ongoing changes in growth drivers. The data covers companies earning at least 20 million yuan ($2.85 million) in annual revenue from their main operations.

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A bombing at a mosque in Syria left six people dead and twenty-one injured.

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A bomb exploded at a mosque during Friday prayers.

IDLIB, Syria — A bomb exploded at a mosque during Friday prayers in the Syrian city of Homs, killing at least eight people and wounding 18 others.

officials said, as long-standing sectarian, ethnic and political fault lines are destabilising the country, even as large-scale fighting has subsided.

Pictures released by Syria’s state-run Arab News Agency showed blood on the mosque’s carpets, holes in the walls, broken windows; and fire damage.

The Imam Ali Ibn Abi Talib Mosque is located in the Wadi al-Dhahab neighbourhood, an area dominated by the Alawite minority in Homs, Syria’s third-largest city.

SANA, citing a security source, reported that preliminary investigations revealed the presence of explosive devices within the mosque.

Authorities are searching for the perpetrators, who have not yet been identified, and have set up a security cordon around the building, Syria’s interior ministry said in a statement.

A little-known group calling itself Saraya Ansar al-Sunna claimed responsibility for the attack in a statement posted on its Telegram channel.

The same group had previously claimed responsibility for a suicide attack in June, when a gunman opened fire inside a Greek Orthodox church in Dweila, on the outskirts of Damascus, and then detonated an explosive, killing 25 people who were attending Sunday prayers.

The Syrian government blamed a cell of the Islamic State group for the church attack and said IS had also planned to target a Shia Muslim shrine.

IS has not claimed responsibility for the attack. The group follows an extreme interpretation of Sunni Islam and considers Shias to be infidels.

Syria has recently joined the global coalition against IS. And it has launched a crackdown on IS cells, especially after attacks on US forces earlier this month killed two service members and a civilian translator.

The country has experienced several waves of communal clashes since the fall of President Bashar Assad last year.

Assad, himself an Alawite, fled the country to Russia. Assad has taken action against members of his sect.

In March, days of violence followed an ambush against security forces by Assad’s supporters. Hundreds of people died. Most of them are Alawites.

In a statement, the Supreme Alawite Islamic Council in Syria and the Diaspora described the attack as “a continuation of organised extremist terrorism targeting exclusively the Alawite community and increasingly other Syrian groups”.

The council held the Syrian government “fully and directly responsible for these crimes” and said that “these criminal acts will not go unanswered.”

Local officials condemned Friday’s attack, saying it occurred “in the context of continued desperate efforts to undermine security and stability and create chaos among the Syrian people.”

“Syria reiterates its firm stance in combating terrorism in all its forms and manifestations,” the Foreign Ministry said in a statement.

“The remnants of the former regime, IS terrorists and allies have converged on the same goal: obstructing the path to a new state by undermining stability,

endangering civil peace and destroying the shared coexistence and common destiny of the Syrian people throughout history,” the Syrian information minister said in a post on Twitter.

The mosque’s deputy imam – a religious official who helps lead prayers – told Syria’s state broadcaster, Al-Ikhbariya television that worshipers were praying when they

“heard a loud explosion that knocked us to the ground. A corner of the mosque caught fire. Those of us without injuries rushed to assist in evacuating the injured. Within minutes, general security forces and the Red Crescent arrived.”

“The explosion was huge,” he said. “It broke the windows of the mosque and caused a fire that burnt copies of the Holy Quran.”

Neighbouring countries, including Saudi Arabia, Jordan and Lebanon, also condemned the attack. In a statement, Lebanese President Joseph Aoun reaffirmed “Lebanon’s support for Syria in the fight against terrorism.”

On Monday, intermittent clashes broke out between Syrian government forces and Kurdish-led fighters from the Syrian Democratic Forces

in mixed neighbourhoods of the northern city of Aleppo, forcing the temporary closure of schools and public institutions and forcing civilians to shelter indoors.

A ceasefire was announced by both sides late in the evening amid ongoing efforts to reduce tensions.

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Nina Lynn is banned again as Twitch faces backlash over repeated bans, shoplifting claims, and growing anger online.

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Nina Lynn banned again as Twitch faces backlash over repeated bans, shoplifting claims and growing anger online
Nina Lin has been banned again as Twitch deals with repeated bans, shoplifting claims, and a backlash due to increasing online anger (Image via Getty).

Twitch is again facing criticism after it reinstated the account of controversial streamer Nina Lynn on December 25, 2025.

The move shocked many viewers, as his most recent ban was considered permanent.

The suspension came after a viral clip purportedly showed Nina Lynn shopping while livestreamed inside a Target store. When her account, NinaDaddyIsBack,

went live again on Christmas Day, anger quickly spread online.

Many users said that Twitch keeps condoning the same behaviour over and over again. On Reddit, people questioned why streamers continue to get chances on Twitch while many other streamers face harsher punishments.

The backlash quickly escalated, putting Twitch’s leadership in the spotlight and raising fresh concerns over how the platform handles repeat rule breakers.

Nina Lin reacts as Twitch CEO Dan Clancy faces renewed criticism

After the ban was lifted, Nina Lin responded on Instagram through her account @n.nina666.

Posting on Christmas Day, he mocked the reaction and suggested his comeback was always going to happen.

“We always support… Twitter’s fingers will go crazy now,” he wrote. He also shared a screenshot of a viral post by FearDbk, which claimed that he has been permanently banned.

Nina Lynn added the caption, “I had to frame this… I love it so much.” Later, he uploaded another post posing as the Grinch, wishing followers a Merry Christmas.

The reaction online was harsh. One Reddit user wrote, “I really don’t understand this. He’s broken the law multiple times, shown no remorse, and he’s already banned?”

Another said, “Twitch really wants to be shit like Kik.” Some anger was directed toward Twitch leadership. “This company needs a new CEO.”

One user said, pointing to Dan Clancy, the head of the Amazon-owned platform. Others questioned why Nina Lynn was being allowed on Twitch despite repeated controversies.

One comment read, “I really don’t know why she gets such a soft spot. She’s seen herself getting mugged several times.”

Nina Lin has been banned four times since the end of October 2025. His first suspension came after a viral video resurfaced that showed him and Zoe Spencer behaving inappropriately with FaZe Clan production team member Saeed during a live stream.

His latest ban came after the Target incident, which many believed would end his Twitch career. At this time,

Twitch has not released a detailed public statement explaining why the ban was lifted.

ALSO READ: Viral video shows Clavicular and N3on being attacked with red fluid as previous crash livestream resurfaces amid ongoing Kik ban

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Three children and a Spanish women’s football coach are missing after a boat sinks close to Indonesia’s Komodo Island.

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Indonesian rescue workers searched for a Spanish soccer coach and his three children on Saturday after a tour boat carrying 11 people sank overnight off a popular destination. Komodo National Park officials said.

The boat carrying a family of six, four crew members, and a local guide sank on Friday evening after an engine failure while travelling from Komodo Island to Padre Island, said Fathur Rahman, head of the Maumere search and rescue office.

A passing ship rescued three people, while search and rescue teams picked up four others. Survivors include a Spanish mother and a daughter. The father, two sons, and another daughter are missing, he said.

Missing tourists from Indonesia
In this photo released by the Indonesian National Search and Rescue Agency (BASARNAS) on Saturday,

Dec. 27, 2025, rescue workers examine the waters where the wreckage of a tour boat is believed to have been found near Padar Island within Indonesia’s Komodo National Park

Spanish football club Valencia,

Spanish football club Valencia said its women’s reserve team coach Fernando Martín and his three children were among the victims.

In a statement on X, Valencia CF expressed condolences, saying his death had been confirmed by local authorities.

Real Madrid CF also expressed its condolences over the death of Martin, 44, and his three children.

“Real Madrid wishes to express its horror and express its condolences and deep affection to his wife, Andrea, and his daughter, Mar, at this incredibly difficult time.”

the club said this in a statement. “Similarly, we extend our condolences to all of his family members, loved ones, and the entire Valencia community.”

According to Real Madrid, the ages of the three children were 12, 10 and 9 years.

Rahman said the search was halted on Saturday evening due to severe weather and poor visibility and would be resumed on Sunday morning.

“Our teams are searching the northern waters of Padar Island until evening,” Rahman said. “We are committed to finding the victims.”

Komodo National Park is a UNESCO World Heritage Site, famous for its rugged landscapes, pristine beaches, and the endangered Komodo dragon.

The park attracts thousands of tourists for diving, trekking and wildlife tourism.

Missing tourists from Indonesia
In this photo released by the Indonesian National Search and Rescue Agency (BASARNAS) on Saturday,

On Dec. 27, 2025, rescue workers examine the wreckage of what is believed to be a tour boat that sank near Padar Island, within Indonesia’s Komodo National Park.

The survivors were treated at the port office in Labuan Bajo city, Rahman said, after strong waves up to 8.2 feet high and darkness hampered emergency responders overnight.

The search involved several rescue units in inflatable boats, a navy ship with diving equipment, and a rescue ship, with assistance from local fishermen and residents.

It was concentrated within a 5 nautical mile radius of the sinking site, where rescuers found the boat’s debris, Rahman said.

Indonesia is an archipelago of more than 17,000 islands, where boats are a common means of transportation.

Lax safety standards and overcrowding problems frequently lead to accidents.

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Refugee chief’s sensational claim: channels say migrant crisis is not that bad. Politics news

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The head of the UN refugee agency has made a sensational claim that the Channel migration crisis is not as bad as many are making it out to be.

Filippo Grandi said the arrival of around 40,000 small boats in the UK in 2024 was equivalent to daily arrivals in some countries around the world.

This comes after a French border chief expressed similar sentiments.

Some 41,000 migrants have crossed the Channel this year, leading to claims that efforts to stop small boats are failing.

Mr. Grandy claimed politicians were partly to blame for the public’s negative attitudes towards migrants.

He said, “There is nothing that creates a hostile environment [much like] a badly organised welcome, and unfortunately, we have seen that.”

In the UK, the arrival of small boats and the challenges associated with managing these individuals, along with certain decisions made by the government that it is now attempting to rectify, have contributed to a misconception that this situation results in chaos.

Mr Grandy said the 36,816 people who crossed the Channel last year were equivalent to the “daily arrival” of refugees in countries like Chad.

He said that immigration to Western countries needed to be “better managed,” and this included deporting people who did not qualify for asylum.

When this lack of action occurs, people claim there is no leadership amidst the chaos, deeming it dangerous and advocating for those who say, ‘Withdraw, build walls, don’t save people in the ocean.’

Xavier Delrieu, head of the office fighting migrant smuggling, said the number of small boats in Britain was “not very large.”

He said, “There were 636 successful crossings in 2025 compared to 633 last year. This is not massive. On the other hand, the number of migrants who managed to cross is 39,000, whereas in 2024 we were at 36,000 because there are many more migrants per boat, an average of 62 in 2025 against 53 last year.

Despite 200 days of favourable weather, police pressure on the beaches has prevented 58% of crossings to date.

“If one day we get to 80%, it will become much less profitable for these networks.”

Mr Delrieu also told local newspaper Lavoix du Nord: “The phenomenon of taxi boats spoils these good results a little, which is why we must block maximum traffic to prevent it from harming us. If we could, we would be more efficient.” Asked whether the England-France border was too weak, he said, “We can’t let all migrants go to England either.

“In 2018, small boats did not exist; it was the Iranians who created this practice.

“In 2020, the situation evolved due to the health crisis.” The networks could no longer go through the trucks and they came back to the small boat; they saw that it was profitable, with a success rate of up to 70% in the beginning.

“The Kurds took over this area because they were at the forefront of this crime; it gave them an opportunity to make a huge profit quickly and they kept at it.”

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Build Explosive Power by Adding The Rotational Landmine Clean & Press to Your Workout

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Build Explosive Power by Adding The Rotational Landmine Clean & Press to Your Workout

If you’re still dividing your strength, power, and conditioning workouts into three separate sessions, the rotational landmine cleanse and press is here to change that.

This dynamic, full-body move combines a rotational clean with an overhead press, delivering explosive power from the ground up. It trains your legs, glutes, core, shoulders, and lungs in a single move without the steep learning curve of the Olympic lifts.

You’re training in the transverse plane, something many lifters neglect, which develops rotational strength, core stability, and transferable athleticism. Whether you’re training for performance, muscle, or conditioning, this move covers all your bases and then some.

Let’s explore what makes this move effective.

What is the Landmine Clean & Press?

The rotational landmine clean and press combines a rotational clean with an overhead landmine press—all in one seamless sequence.

Unlike the barbell clean & press, the landmine version adds a rotational component that engages your body across multiple planes of motion. You begin with a dynamic pivot and pull across the body and then quickly switch to an overhead press.

It trains your hips, core, shoulders, and grip in ways that mimic athletic performance, whether you’re throwing, sprinting, or just moving athletically in daily life. The angled setup makes it easier on the joints than traditional Olympic lifting, while still delivering the speed-strength stimulus that builds muscle and power.

Next, you’ll learn how to do it right.

Here’s how to perform the Landmine Clean to Press.

  1. Stand sideways to the bar with a slightly staggered stance, feet about shoulder-width apart.
  2. Grip the end of the bar with your inside hand, keeping your chest up, core tight, and hips hinged.
  3. As you start the clean, begin to rotate your torso toward the opposite side while pivoting on the back foot.
  4. Use your hips and glutes to power the barbell up and across your body.
  5. When the bar reaches shoulder height, catch it with your outside hand at the opposite shoulder and immediately press it overhead.
  6. Lower the bar under control back to shoulder height, then rotate and guide it down to the starting position in one smooth motion.

Muscles Trained

The rotational landmine clean & press is a move that works your entire body from head to toe. Here are all the muscles it touches.

  • Glutes & Hamstrings: Fire during the hip-drive and clean phases.
  • Quadriceps: Assist in the clean phase and provide leg drive during the press.
  • Shoulders: The exercise targets the anterior and lateral deltoids during the overhead press.
  • Chest: The upper chest plays a role because the bar moves along a diagonal, upward-outward arc that follows the natural pressing angle of their muscle fibres.
  • Triceps: Extend the elbow during the press and lockout overhead.
  • Core: Control and resist excessive rotation during the clean and stabilise during the press.
  • Upper Back: Activate during the clean to help elevate the bar and stabilise the shoulder during the pull and catch phases.
  • Forearms: Crucial for controlling the barbell sleeve throughout the lift.

Rotational Landmine Clean and Press Benefits

If you’ve admired how Olympic lifters look, move, and perform, you’re about to enjoy those benefits and more with this simpler variation.

Builds Explosive Power

  • The rotational landmine clean & press trains you to generate force through rotation—just like you do when sprinting, throwing, or changing direction. The clean develops explosive lower-body power, while the rotational element enhances speed, coordination, and athleticism.

Total-Body Strength

  • This lift checks nearly every box—legs, glutes, core, shoulders, upper back, and even a touch of chest. You’re building strength from the ground up, making it an excellent option for lifters who want more bang for their buck.

Core and Anti-Rotation Strength

  • The rotational clean requires controlled power. Your core doesn’t just twist; it resists excessive rotation during the catch and stabilises the spine during the press. That builds core strength applicable to sports, combat, and everyday movement.

Joint-Friendly Olympic Lift Alternative

  • If the Olympic lifts beat up your wrists, elbows, or shoulders, the angled landmine arc is a game-changer. It allows for natural pressing and pulling mechanics that are easier on your joints without sacrificing intensity. Plus, it’s less technical and easier for beginner-to-intermediate lifters to learn, while still training the qualities of Olympic lifts.

Common Mistakes with Fixes

The rotational landmine clean & press has many moving parts that move quickly. That’s why it’s essential to hone in on the little things that take away from the effectiveness of this exercise.

Going To Heavy

Going too heavy shows up in the catch and transition: the bar gets yanked, the hand switch turns into a scramble, and you lose the smooth, clean-to-press sequence.

  • The Fix: Choose a load that allows you to control every phase. If you can’t perform a smooth, controlled catch without losing your stance, the weight is too heavy. Drop the load until the movement feels like one fluid pattern.

Muscling the Bar

Lifters often attempt to perform an upright row with the bar, which transforms a powerful movement into an inefficient one that can cause shoulder discomfort.

  • The Fix: Think “hip pop, then guide.” Initiate the cleaning with an explosive hip hinge and let the bar float up. Your arm is there to guide, not to do all the heavy lifting.

Rotating In All The Wrong Places

Twisting through the spine instead of rotating through the hips and feet can put stress on the knees and lower back.

  • The Fix: Pivot your feet, especially your back foot, as you rotate. This pivot keeps the movement powerful and distributes force through the whole body. Think spin on the balls of your toes.

Core Fails To Launch

Poor bracing leads to excessive lower-back extension during the press or a glorified side bend during rotation, which limits power and increases injury risk.

  • The Fix: Before you lift, engage your ribs downward and brace your abs as if preparing for a punch to prevent arching your back during the overhead press. Think “belt buckle to ribcage” to keep proper alignment.

Programming Suggestions

As this exercise requires quickness and engages more muscle, it is best to perform it after your warm-up and before any heavy lifting to ensure crisp execution. Perform 1–2x per week; it works well as a power primer on lower-body days.

For Power

  • 4–5 sets of 3–5 reps per side
  • Focus on crisp, explosive movement and clean transitions
  • Rest 90–120 seconds between sets

For Strength & Muscle

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A Palestinian is killed in Gaza by the Israeli army during a raid in the West Bank.

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The death toll of Palestinians has risen to 411 amid almost daily Israeli violations in Gaza since the ceasefire began.

Israeli forces have shot dead a Palestinian man east of Gaza City as they continue ceasefire violations and widespread raids across the occupied West Bank.

Palestinian news service Wafa reported on Friday that Israeli forces fired on Uday al-Maqdama as he sat near the entrance of a school in Gaza. He was taken to the hospital in a critical condition and died from his injuries there.

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Israel has been carrying out deadly attacks and imposing severe restrictions on aid in Gaza since the beginning of a ceasefire agreement in October, where at least 411 Palestinians have been killed and 1,112 injured.

Wafa reported earlier this week that two Palestinians were shot dead by Israeli soldiers in the Shujaiya neighbourhood, east of Gaza City.

Israeli restrictions on vital humanitarian aid also continue in defiance of the ceasefire between Israel and the Palestinian armed group Hamas, depriving displaced Palestinians of essential goods and temporary housing during periods of harsh winter storms.

The Gaza government media office said.

The Gaza government media office said earlier this week that an average of only 244 aid trucks were entering the strip per day, far below the daily rate of 600 mandated by the ceasefire agreement.

Attacks on Israeli residents and raids by Israeli soldiers have also intensified in the occupied West Bank.

Wafa reported that a Palestinian municipality worker was injured after being attacked by a group of settlers outside Nablus on Friday, while Palestinian farmers trying to work on their land were detained by Israeli forces east of Tubas.

Several Palestinians were also detained during Israeli raids targeting the communities of Yatta and Beit Omar near Hebron, including a woman, four children and an elderly man, whom Palestinian activists say was arrested after damaging the fence around his home.

Israeli officials almost never hold settlers responsible for acts of violence against Palestinian communities.

Two people were also killed in northern Israel, where police and emergency officials say a Palestinian man from the occupied West Bank drove his car into a crowd of people in the town of Beit She’an.

The attack came a day after footage emerged of an Israeli settler running over a Palestinian man praying on the roadside in the occupied West Bank.

In addition to the violence against Palestinians, Israel is also carrying out almost daily attacks in Lebanon in violation of the ceasefire.

The United Nations peacekeeping force in Lebanon (UNIFIL) said on Friday that they again came under “heavy machine gun fire” from Israeli positions in southern Lebanon.

UN forces said live ammunition and a grenade attacked a patrol inspecting a road blockade in the village of Bastara.

“UNIFIL informed [the Israeli military] that, following the normal practice of patrolling sensitive areas along the Blue Line, UN forces will be briefed in advance about activities in those areas,” the UN forces said in a statement.

Attacks on or near peacekeepers constitute a grave violation of Security Council resolution 1701. We reiterate our call.” [Israeli military]

“To prevent aggressive behaviour and attacks on or near peacekeepers working for peace and stability along the Blue Line.”

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The King’s message tops Christmas Day TV ratings

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The King’s message tops Christmas Day TV ratings
PA Media King Charles, wearing a pinstriped suit and pale blue tie and pocket square, smiles at the camera, with the lights from a Christmas tree just seen in the background PA Media

The King’s Christmas Broadcast was the most-watched TV program in the UK on Christmas Day, as overnight data has shown.

Nearly 7m tuned in on the BBC, ITV, Sky News and GB News to watch King Charles deliver his annual message, this year recorded in Westminster Abbey.

After the King, the next most popular show was The Scarecrows’ Wedding on BBC One, watched by 4.3m. It is based on the picture book by Julia Donaldson and Axel Scheffler, who wrote and illustrated The Gruffalo.

All figures are based on “overnight” TV ratings – which do not include viewers who watch Christmas specials on catch-up services during the rest of the festive period.

King used his traditional speech.

The King used his traditional speech to invoke the wartime spirit, urging people to get to know their neighbours and “never lose sight” of the values with which communities came together “in the face of such a great challenge”.

The figures exclude the small number watching the King’s message on Sky Showcase, Sky Mix HD or other non-TV platforms.

Strictly Come Dancing’s Christmas Special, which saw Tess Daly and Claudia Winkleman host the show together for the final time, was the third most popular program, with 4.2m tuning in.

They ended the festive special with their “keep dancing!” catchphrase, with Winkleman saying the audience watching over the years had “meant the world to us.”.

There was a decline in viewers for EastEnders; however, it was the eighth most-watched this year with 2.85m for the first of its two Christmas Day episodes.

The second did not make the viewing figures top 10.

Claudia Winkleman and Tess Daly, both wearing white, join hands as they dance towards the camera, with judges and professional dancers behind them

Soaps Coronation Street and Emmerdale, both on ITV1, did not make the top 10 with their Christmas Day episodes.

This year, BBC programmes made up nine of the top 10 most-watched programmes across the day.

A festive episode of The 1% Club, the quiz hosted by Lee Mack, on ITV1, was in ninth place with 2.75m watching.

The BBC’s chief content officer, Kate Phillips, said this was “a timely reminder that shared moments really do matter, even in a world of so much choice.”

The list of the top 10 most watched Christmas Day TV shows is as follows.

  1. The King (BBC, ITV, BBC News and Sky News) 6.56 m (not including other channels)
  2. The Scarecrows’ Wedding 4.31m
  3. Strictly Come Dancing 4.24m
  4. Michael McIntyre’s The Wheel 3.71 m
  5. Call the Midwife 3.44m
  6. Gladiators 3.16m
  7. Amandaland 3.05m
  8. EastEnders 2.85m
  9. The 1% Club 2.75 m
  10. The Weakest Link 2.63m

Source: BARB overnight figures

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11 Walking Resolutions to Make Now

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11 Walking Resolutions to Make Now

If getting in shape always seems to be something you’ll start tomorrow (or January 1), it’s time to change things up.

These 11 walking resolutions are easy to commit to and are habits that will give you a head start on reaching your fitness goals.

1

Walk for at least 30 minutes a day.

Instead of setting lofty and often unreasonable goals, set a SMART goal.

Work on increasing your walking duration to a time-bound target, which can lower your disease risk, improve your mood, and help you lose weight by creating a calorie deficit.

After a few weeks, you can increase two or three of your weekly walks to up your step count even more. But, no matter how far you walk, the point is to get into a routine of daily exercise.

2

SET A SMART WEIGHT-LOSS GOAL

Walking is one of the best (and easiest) types of exercise you can do to help you lose weight.

However, to keep your motivation up, it’s important to set a realistic weight-loss goal. Ideally, you should have smaller goals that can be measured and are time-bound.

This approach contributes to achieving a larger overall goal. Here are some tips to keep you on track:

  • Focus on nutrition: Eating in a calorie deficit is important for weight loss, but you also need to properly fuel your body for exercise. Start by keeping track of your daily caloric intake with MyFitnessPal to notice trends and see where improvements can be made.
  • Move your body daily: try to find various forms of exercise you enjoy and make it a goal to move your body every day.
  • It doesn’t always have to be intense, either—yoga and swimming are great low-impact complements to a walking routine.
  • On days when you can’t get outdoors, a quick bodyweight circuit helps you build strength and work toward your goals.
3

MAKE A WEEKLY WALKING PLAN

To progress your level of fitness, you’ll need to have a plan. Instead of just going out for a walk without a goal in mind, making a weekly walking plan can help you get the most out of each of your workouts.

Including long walks, shorter interval sessions, and even a few strength training or yoga sessions can ensure you’re including variety.

working on your weaknesses, and keeping things fun.

This also provides a way to track your weekly mileage so you can compare each week to the next and continue to build fitness while minimising the risk for injury.

4

SET UP A SPACE TO WORK OUT AT HOME

Chances are, things are going to come up from time to time that keep you from heading outdoors for a walk.

Whether it’s the cold this winter or a busy schedule with the kids, setting up a workout space indoors is a great goal that can help you avoid skipping workouts.

This can be as simple as a yoga mat and a few hand weights or as complex as a dedicated space in the garage with a treadmill and walking workout videos.

5

FIND A WALKING BUDDY

A dedicated training partner can be motivating and keep you on track on the days when you don’t feel like exercising.

Plus, it’s a wonderful way to be social (and yes, you can even walk with a friend virtually).

Consider joining a walking club or enlisting your spouse, best friend or other family members. Bonus: Your dog counts, too.

6

WALK YOUR FURTHEST DISTANCE

While small goals add up over time, it’s always good to have a goal that pushes you beyond what you think you might be capable of, like a walking event.

From 10Ks to the marathon, there is something out there for everyone.

7

INCORPORATE STRENGTH TRAINING TWICE A WEEK

If you want to improve your walking performance, so you can increase your cadence and distance, try walking with weights.

You’ll need to strengthen muscle groups like the core and glutes that are commonly neglected during walking.

A resolution that focuses on yoga, bodyweight exercises at home or hitting the weights in the gym twice a week helps you get in better walking shape and be healthier overall.

8

UP THE FREQUENCY OF SHORTER WALKS

Not all of your walks need to be dedicated workouts.

In fact, it’s all those short 10-minute walks that can end up making a big difference in your daily step count.

calories burnt and overall health. As an added benefit, research indicates that walking can also decrease the risk of cardiovascular-related diseases and help support your weight loss goals.

Every two hours, make it a goal to get up and move around for at least 5 minutes.

9

GO FOR A MINDFUL WALK ONCE A WEEK

While a dedicated walking routine can certainly have many physical benefits,

It also provides psychological benefits that shouldn’t be discounted. Once or twice a week

Make it a goal to get rid of distractions and concentrate instead on a more meditative experience while you walk.

Bonus points if you explore nature more on these walks.

10

Walk somewhere new every week.

One of the big problems with any fitness routine is boredom.

Doing the same workout in the same location day after day can eventually become tiresome and mentally challenging.

That’s why getting out of the neighbourhood and exploring a new trail or park is important to stay fresh and keep your routine exciting.

While it might not always be possible, when you have a little more time, try to head to a location you’ve never been before for your workout.

It not only may make the time fly by, but you’ll also get in a fantastic workout.

11

GET MORE QUALITY sleep.

Even though walking is a low-impact activity, a big part of being able to walk every day as you increase distance and intensity is recovering properly.

While stretching and icing sore joints are certainly part of the equation, one of the most overlooked aspects of recovery is making sure you get plenty of high-quality sleep each night.

It’s important to make a balanced diet part of your recovery plan and did you know your nutrition can impact your sleep?

If you aren’t doing so already, make it a point to shut off your devices an hour before bed and sleep for at least 7–8 hours each night.

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The university was threatened with legal action after protests at the event.

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The university was threatened with legal action after protests at the event.

A prominent academic who led a recent government review into sex and gender data collection has threatened legal action against the University of Bristol, claiming it failed to protect her freedom of speech.

Prof. Alice Sullivan has also written to the university regulator, the Office for Students (OfS), after a talk she gave at the university was disrupted by a trans rights protest.

Universities have a legal duty to uphold the right to free speech while balancing that with the right to protest by those who object.

The University of Bristol rejected her claims and said the talk went ahead safely – despite “unacceptable disruption” – in line with its “strong commitment to upholding free speech”.

Universities have a longstanding legal obligation to protect the rights of staff, students, and visiting speakers to express views that others might find offensive.

That has come into sharper focus with a new freedom of speech law in higher education, which came into force in August in England.

The University of Bristol said every action it had taken was in support of free speech.

Prof. Sullivan’s review for the government, published in March, recommended that data on biological sex and gender identity should be recorded as distinct categories.

She said she was first invited to speak about her work by an academic at the University of Bristol in July 2024 and agreed to an event that autumn.

In a new letter to the university, which warns she is willing to bring a legal challenge, Prof. Sullivan’s lawyers claimed that complaints about transphobia from the LGBTQ+ staff network were given priority and influenced the university.

She accused the university of restricting her freedom of speech in several ways:

  • The university restricted the number of attendees to 60, which included staff, postgraduate students, and members of the public.
  • Undergraduate students are prohibited from attending.
  • Limited advertising was provided for the event.
  • A venue for the event being chosen which was vulnerable to protests
  • Reasonable steps not being taken to prevent the talk being disrupted

The OfS published guidance for universities on how the new law on upholding free speech might work when it came into effect in August.

Universities should not deny the use of their premises.

It says universities should not deny the use of their premises on the grounds of a speaker’s opinions or ideas and should have a clear process for making sure steps are taken to allow events to go ahead.

It says universities should not “interfere with free speech or academic freedom any more than is necessary to ensure that the event goes ahead safely and within the law”.

The letter from Prof. Sullivan’s lawyers says the University of Bristol had first suggested the event be held online, rather than in person.

When asked by the BBC why she had rejected that offer, Prof. Sullivan said she did not realise what the scale of potential protests would be but accepted that some people might have strongly opposing views on gender identity and had the right to express them.

“Everyone has a right to peaceful protest, but that must never amount to a heckler’s veto, which means shutting down other people’s right to speak,” she said.

“This isn’t just about my rights as a visiting speaker; this is about the rights of the university community to hold discussions and to have people come and listen.”

Following a delay, the event was scheduled for 22 October 2025.

As Prof. Sullivan arrived, some attendees filmed the protest on their phones at the front of the building.

Videos – seen and verified by the BBC – show some of the protesters making rude gestures as others held signs.

Prof. Sullivan told the BBC it was like a “zombie apocalypse” as some protesters pressed up against the window with placards and loudhailers.

The fire alarm was set off more than once, disrupting the talk, until security staff advised they move to a higher floor.

As she left after the event, Prof. Sullivan said she heard “howls of ‘shame on you, shame on you'”.

The police confirmed to the BBC that they were present at the event and reported no arrests.

The letter that has now been sent by Prof. Sullivan’s lawyers says the University of Bristol had 15 months to find a secure location on campus for the talk.

The university’s disclosed documents indicate that its LGBTQ+ staff network lodged complaints against her speaking.

Prof. Sullivan says she has raised many of her concerns with the OfS, which, as regulator of universities in England, has the power to fine institutions if they fail to uphold freedom of speech.

Earlier this year, the OfS handed out a record fine of £585,000 to the University of Sussex, warning that its transgender and non-binary inclusion policy had a “chilling effect” on freedom of speech.

Kathleen Stock had previously left her job as professor of philosophy at Sussex following protests against her gender-critical views, which generally say that a person’s sex cannot be changed and takes precedence over their gender identity.

Following the Sussex fine, the University of Bristol withdrew a similar policy which said all staff were responsible for removing “transphobic and anti-trans material” from campus.

In August, a new freedom of speech law came into force, strengthening the legal obligations on universities to uphold freedom of speech.

The government has not yet implemented the complaints process that was promised as part of the new stronger powers.

Prof. Sullivan has told Arif Ahmed, the OfS’s director of free speech, she is concerned that “gender ideology” led to Bristol’s “actions to obstruct and frustrate my talk”.

She told the BBC that senior managers at the university “could have apologised, and they could have said we intend to do better in the future.”

A University of Bristol spokesperson said.

A University of Bristol spokesperson said the talk went ahead safely and was in line with the university’s “strong commitment to upholding free speech.”

“Although protesters caused unacceptable disruption, appropriate measures were in place to enable the event to continue and to protect the speaker and attendees,” they said.

The university added that the vice-chancellor had subsequently met Prof. Sullivan.

“We refute claims that we failed to protect her freedom of speech; every action we took was in support of this and the restrictions she outlines were all necessary for public safety,” the spokesperson said.

“Our stance is clear – free speech must be lawful. There is no protection under the law against abusive speech that incites violence, harassment, or discrimination.

“Clearly, the intimidating behaviour of protesters was not peaceful, and we have condemned their unacceptable behaviour.”

“We will take disciplinary action if anyone from the university community is identified as being involved.”



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