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No Crash Diets or Crazy Restrictions: How This Woman Lost 80 Lbs. with Small Changes

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Vegan Maple Walnut Scones

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I Tried a HIIT Workout With Nina Dobrev’s Trainer and Totally Killed It, But I’m Still Sore

When it comes to working out, I’ll admit that I’m a total running junkie. Give me a treadmill or a sidewalk and a playlist full of Rihanna jams, and I’ll go for miles. While I’ve dabbled with yoga, Zumba, and other group exercise classes, I’ve never found an activity that makes me break a sweat like a good old-fashioned jog.

This all changed when I was invited by Reebok to be a part of actress Nina Dobrev’s “squad” for the ultimate staycation, which included two insanely intense workout sessions, brunch, and an overnight stay at the William Vale Hotel in Williamsburg, Brooklyn. Reebok also gifted me with new workout gear from the Reebok x Les Mills collection.

RELATED: Yoga for a Beautiful Body

The day started on the hotel roof (in 90-degree heat!) with Bodyflow, a Les Mills class that incorporates yoga, Pilates, and tai chi. Our group of reporters, fitness influencers, and all-around badass women bent our bodies into downward dog, pigeon pose, and more as the instructors encouraged us to feel calm and centered. Not only was the view of the Manhattan skyline spectacular, but I left the session feeling super relaxed.

The real fun, though, kicked off after brunch. Since Dobrev is a strong believer in switching up her workout routines, she made sure our afternoon would be exciting. “I’m one of those people who gets bored so easily,” she said to our group. “I like yoga, I like to do high-intensity workouts, I like to do all kinds of crazy things, and that’s exactly what Les Mills is.”

Dobrev promised that the next workout would kick our butts, and she kept her word. We took a boat across the East River and boarded a moving barge in the Hudson to do a Les Mills Grit session with Lissa Bankston, her trainer. Bankston explained that Grit is a high-intensity interval training (HIIT) workout designed to define and build lean muscle. The moves are perfectly timed to whatever upbeat song is playing, and even the recovery periods are all about action.

 

Although the workout only lasts 30 minutes, Bankston says you have to be at your max capacity (read: give it your all) 85 percent of the time. You’ll really get your heart rate up, and you’ll sweat, a lot.

As we lifted our barbells, lunged, and jumped, Bankston rallied us to keep pushing for one more rep. “That’s the most important aspect of Grit,” she told me after the workout. “When you’re tired and feel like stopping, you have to find the will inside yourself to do just one more rep.”

The half-hour flew by, and even though every muscle in my body burned, I kept going while Bankston encouraged us to focus on self-love. I was surprised that my body could keep up with such a fast-paced workout, and I had never felt more powerful. Sure, my quads were on fire the next day, but Bankston reminded me to appreciate my body for all that it can do.

RELATED: Best Foods for Healthy Muscles

After the workout, Bankston admitted that the HIIT class was a challenge for her at first too, but since then, it’s gave her more definition and tone than ever before. “We switch up the moves in the classes every three months,” she said. “This way, your body never gets used to the moves and is constantly challenged.”

Les Mills offers Grit online, so you can test the classes from the comfort of your home. For now, I’ll stick to my treadmill workouts, but if the opportunity arises, or I need a reminder of how strong my body is if I push my boundaries, I'll be back at another HIIT session.

Brand Marketing Assistant (westlake, Cape Town)

OUR CLIENT IS SEEKING TO EMPLOY A BRAND MARKETING ASSISTANT IN WESTLAKE, CAPE TOWN

Please Note:

If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.

Requirements:

  • Diploma/ Degree in Marketing or Business
  • 3 years relevant marketing and administration experience
  • Knowledge of Food industry and market
  • Eye for detail and aesthetic
  • Drivers license essential
  • Passion for food and cookery will be advantageous

 

Applicants must reside in WESTLAKE or surrounding area.

Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.

Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.

 

Visit our website to view all of our current vacancies: www.mprtc.co.za

Sport24.co.za | Stormers: So much leather … so little sting

Rob Houwing, Sport24 chief writer

Cape Town – Whatever happened to that oft-stated desire by the bosses at Newlands for the Stormers to recapture a “Western Province rugby” sort of attacking ethic?

It only seems to remain a pipe dream; all big talk.

Never mind months, it has been many years since the Western Cape outfit produced the kind of crowd-pleasing, expressive and skill-laden fare that would all but fill the time-honoured stadium – including at domestic Currie Cup level – on a consistent basis.

Saturday was just another extremely costly, deeply frustrating modern instance where the Stormers, in front of an unremarkable long-weekend crowd, did so much of the groundwork (or read: murderous forward endeavour, for the most part) to tee up a much-needed victory against the Brumbies.

Instead they slipped to a costly 19-17 Super Rugby setback against the similarly mid-table side, despite governing two thirds of the territory and possession, and their offensive game proving all too sterile, uncertain and lacking in cohesion.

It was a swift, sobering correction after their Australasian tour drought-breaking triumph over the Rebels last weekend, also meaning that they are rooted to the foot of the SA conference instead of soaring to second, which would have been the case with the right result against the grimly-motivated, heroic-defending visitors from Canberra.

The fairly scant consolation for Robbie Fleck’s charges is that the group only appears to get more claustrophobic by the week: only four points now separate top (Bulls) from bottom.

We will also see the cat even more engulfed by pigeons should the Stormers bounce back – and who’s to say they won’t, considering the bumpy, hard-to-read fortunes that characterise almost all Super Rugby teams this year? – by beating the very Bulls at Newlands next Saturday.

For that to happen, though, the Capetonians may have to do so against mounting odds.

Yes, revenge should be a pretty strong motivator, considering the unpalatable memories down south of the 40-3 thrashing in the first-round encounter at Loftus.

But the Stormers also had to sweat blood in what was almost like an uncompromising Test match against the Brumbies, and that after only returning from Australia a few days previously.

They could really have done with a bye immediately after the four-match tour but now, having huffed and puffed to no avail in their first game back, must brace themselves for an immensely energy-sapping fortnight against the Bulls and Jaguares (in Buenos Aires) respectively before the overdue opportunity of a week off.

In addition, the injury toll in the squad is mounting – they are using what might be branded third-choice personnel in certain berths – and lock is an area where alarm bells will be ringing especially loudly.

Both chosen second-rowers against the Brumbies, Cobus Wiese and Salmaan Moerat, left the field prematurely – after strong shifts – due to concussion-related issues, simply meaning that they join the likes of Eben Etzebeth, JD Schickerling and Chris van Zyl on the present side-lines.

Springbok pack stalwarts like Steven Kitshoff, Pieter-Steph du Toit and Bongi Mbonambi must wonder, too, just what it is they are doing wrong (quick answer: it’s not them) to end up on the losing side several times this season when they have done so much to establish a platform for the altogether happier outcome.

Although forwards naturally play a far from inconsequential role in attacking play, too, the Stormers continue to exhibit a rank inability to get their backline functioning with any semblance of regular crispness and penetration.

It is reflected in the fact that one of their two tries against the Brumbies was an open-to-discussion penalty one, and the other the result of an industrial maul.

The Stormers are the lowest “points for” team in the competition at this point, with 180 posted from nine outings: that is an average of exactly 20 points per game (poor for this often high-scoring tournament) and only they and the Waratahs (192) have not yet gone beyond the 200-mark.

Their thinning of personnel options also comes at a time when next week’s derby foes, by contrast, have started to welcome back key figures like RG Snyman and Warrick Gelant from injury.

The Bulls will also be fresher, having come off their own Easter bye.

SuperSport pundit and most-capped Springbok Victor Matfield also made the point, post-match on Saturday, that if the Stormers were rattled by the Brumbies’ speed off the line, they might find the Bulls even more of a handful in that department.

He also suggested they revisit their flyhalf plans, considering the looming threat of runaway Bok first choice for the visiting cause, Handre Pollard.

“There was nothing on attack for the Stormers … all one-off (runner) stuff. Josh Stander was often too deep (at No 10) and I would like to see Damian Willemse get another chance at flyhalf; he at least goes to the line.”

Next weekend’s fixtures (home teams first, all kick-offs SA time):

Friday: Crusaders v Lions, 09:35; Sunwolves v Highlanders, 12:00. Saturday: Hurricanes v Chiefs, 09:35; Waratahs v Sharks, 11:45; Stormers v Bulls, 15:05; Jaguares v Brumbies, 23:40. Byes: Reds, Rebels, Blues.

*Follow our chief writer on Twitter: @RobHouwing

News24.com | Dagga wedding cake and rusks?! Cops shut down shop on opening day

A shop in Sedgefield that marketed itself as a nursery, health and coffee shop had barely opened its doors for the first time on Saturday when police shut it down after finding food items and other products with cannabis.

The shop on the Garden Route, whose name is known to News24, had advertised its opening day and address on its Facebook page, telling one person who commented that it would start posting items it offered with prices as soon as the shop opened.

It told its followers that people were welcome to join a Whatsapp broadcast list where it would be sending menus, specials and new products on a regular basis.

PICS: Dagga, magic mushrooms seized in Cape Town raid, two arrested

But it was not to be, according to Captain Malcolm Pojie, who said they got a tip-off and sent the Outeniqua K-9 (Dog Unit) to inspect the wares. 

“The merchandise included Cannabis oils, sweets, cookies/rusks, white widow, wedding cake, crossed with Gelato33, and Gorilla cookies, all of these containing Cannabis,” Pojie said.

The products had an estimated street value of R80 000. Officers also confiscated an undisclosed amount of cash.

A man, 31, was arrested on the spot and would appear in Knysna Magistrate’s Court as soon as he had been charged with illegal dealing in drugs.

Pojie said that eradicating the illegal distribution of drugs remained a priority for police “despite recent changes to legislation that has legalised the private cultivation and consumption of Dagga.”

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Health24.com | WATCH: The weirdest things that humans do

We human beings are a pretty strange bunch. On the one hand, we’re the most intelligent species on planet Earth.

On the other, we behave completely differently to the rest of the animal kingdom.

But what things do we do that nothing else does? What makes the human race so unique?

Image credit: iStock

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News24.com | Motorist in Gauteng nabbed for driving 196 km/h on N14, Easter holiday arrests scale 500

Well over 500 motorists have been arrested – the majority for drunken driving – since the beginning of the Easter holidays, authorities have said.

Road Traffic Management Corporation (RTMC) spokesperson Simon Zwane on Saturday said a whopping 549 motorists were arrested, with at least 312 of them caught driving under the influence of alcohol.

Zwane said the highest speed recorded was on the N14 in Gauteng where a motorist was detained for travelling at 196 km/h.

“Traffic authorities are now gearing themselves upon for another upsurge in traffic volumes when travellers return from different places of pilgrimage and holiday spots on Monday,” he said.

Zwane said roads were “extremely busy” on Thursday and Friday when motorists set off for on long-distance holiday trips.

A total of 92 629 vehicles were recorded passing tollgates on the N3 between Gauteng and KwaZulu-Natal on Thursday.

A total of 51 647 were recorded on the N1 between Gauteng and Limpopo on the same day.

Zwane said authorities staged 79 roadblocks on different routes and issued more than 65 000 traffic fines. 

Most fines were for speeding, driving without licenses, driving unlicensed vehicles, failure to wear safety belts and driving unroadworthy vehicles.

“The RTMC is again urging motorists to plan their return trips carefully with regular stops along the way to avoid fatigue,” said Zwane.

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– FOLLOW News24 on Twitter

Admin Clerk – Motor Dealership

Admin clerk – Motor Dealership in Pietermaritzburg | Other Administration/PA/Secretary | Job Mail | 4411091

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Motor vehicle dealership has a vacancy available for a admin clerk to join their service department. Duties: General Admin duties Answer incoming calls, providing information, transferring calls and booking vehicles in for services or repairs Customer Service Attending to walk-in customers R 7500 per month Please apply online at www.zarecruit.co.za and attach a copy of your CV with 2 work related references or fax (086)574 21 07

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Beyoncé Went on a Vegan, Alcohol and Sugar-Free Diet to Lose the Baby Weight: ‘I’m Hungry!’

Beyoncé Went on a Vegan, Alcohol and Sugar-Free Diet to Lose the Baby Weight: ‘I’m Hungry!’ – HealthCloseDown TrianglePreviousClosePreviousNextNextNextPreviousPreviousPreviousPreviousPreviousPreviousDown TrianglePreviousellipsisMailiphoneImage zoomImage zoomImage zoomImage zoomClosePreviousNextPreviousNextCloseCloseClose

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Avocado and Watercress Salad

Avocado and Watercress Salad Recipe – HealthCloseDown TrianglePreviousClosePreviousNextNextNextPreviousPreviousPreviousPreviousPreviousPreviousDown TrianglePreviousClose

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I Did a Plank Every Day for 3 Months With My Husband—and It Helped More Than Just My Core

My daily planking habit had an improbable start: a tweet. The post is lost to the flow of the feed, but in my memory, it was simple—a woman sharing her trick of adding just five additional seconds to her plank time each week.

Easy, right?

I sit hunched over my desk all day, a vision of poor posture, so the idea of planking—developing my core strength, and, bonus, possibly preventing some of my persistent lower backache—is appealing. And when I mention the woman’s trick to my husband, Jason, he’s intrigued too.

We agree to try it out together. And really, what I thought would happen next is that we’d plank for a day or two. Maybe a week—maybe. But to my surprise, here we are, months later, casually asking each other every day: Hey, want to plank?

Here are seven things that I realized as Jason and I created and maintained this daily planking habit.

RELATED: This 30-Day Plank Challenge Will Transform Your Core in 4 Weeks

Want to succeed? Make it easy

This goal is almost comically achievable. Our first week, we plank for just 30 seconds a day. And that, I think, is part of the key to our success. When Jason asks if now is a good time to plank—even if my five-minute reminder about a meeting just flashed on my screen—there is indeed enough time. And keep in mind, planking is a zero-equipment move. All you need is a floor. I’ve planked in PJs, in tights, in office outfits, and most of all, in everyday jeans. No need for a costume change to plank it out.

Our planking routine is simple: At a random time we lie on the floor. One of us sets a timer for the week’s time (plus three seconds), hits “start," then does a 3-2-1 countdown. Each week, we add five seconds to our total daily plank time. (It's not always doable—more on that later.)

And grab an accountability buddy

Some days, it’s me that suggests planking. Far more often, it’s Jason. There’s no question in my mind that if planking were a solo operation, it would’ve fizzled out long ago. Like paying in advance for a yoga class or signing up for a 5K, an accountability buddy gives a nudge that encourages commitment.

RELATED: 8 Secrets of People Who Never Miss a Workout

Bring in a neutral party for form critique

The first time we plank, we lie parallel on the floor, staring at my iPhone screen. We watch three YouTube videos in a row, full of spandexed, confident instructors who share tips: Don’t hold your breath, keep your head in position, try these variations, and so on.

We’ve planked before, of course, but it’s been a while. My form is not perfect. But it turns out, getting that feedback from my husband only makes me cranky. He may well be right that my head is too far down or that my lower back has collapsed, but the comments make me uneasy and I rudely tell him to keep his eyes on his own planks. (Since Jason's an artist, accustomed to constructive critiques from peers and outsiders, he’s far more appreciative and open to feedback.)

Keep it going, even if you backslide

Once, during a trip to visit his family, Jason and I plank together over FaceTime. But we're not always that diligent. Sometimes we flat-out forget. We plateau for weeks at 50 seconds, then again at a minute. Each five-second increase gets more and more difficult. I wish our planking routine was flawless—I'd love to have a streak sans interruptions. That's not the case, but I figure, better to have planked for the majority of days in the past three months than none of 'em.

RELATED: 6 Tips for Working Out With Your Partner

Of course, the cat gets involved

Do you have a cat? Have you met one? Then you won’t be surprised that our cat, Cashew, is a frequent participant in our daily planking. At first, she’s confused why we’re on her level—the floor's her zone, not ours. Then she seems certain it’s a new game: She runs under our held-up bellies as if we’re playing limbo. It makes me giggle (an extra workout).

Once we hit 50 seconds, planking is particularly challenging, and Jason gets in the habit of calling her over midway through the session for a fuzzy distraction. We’re months in now, so Cashew’s less intrigued—and sometimes snoozes through our plank time—but often, she’s an active participant, winding her way under and around us.

There's a side benefit to our relationship

Planking with Jason makes me feel close to him. It’s the most manageable of projects—easier than hunting for a new apartment, caring for our cat, dealing with work issues, illness, family drama, or so many other things we’ve done through the years. But it is still something that just the two of us are doing, and doing together.

Also: Sometimes at the end of our planking, it’s conversation time. Most are small-scale. (As in, “Wow, have you noticed how dusty it is under the TV stand??”) Sometimes though, we talk through weekend plans or even bigger topics. It’s nice, even if it sometimes means the planking portion of the day sometimes stretches beyond the ding of the timer.

RELATED: This 10-Minute Resistance Band Ab Workout Will Work Your Entire Core

I feel ready for more

Most days, when the timer goes off, I collapse downward immediately. Lately though, I've been trying to hold the position just one more second, or swooping into downward facing dog. I've resurrected my seven-minute workout app on my phone, have big plans for my warm-weather jogging, and am pondering the best time to sign up for a swim class.

Having this just-over-a-minute plank in my day makes me think more about fitness and what bigger, more challenging goals I'd like to go after next. And even if there is no noticeable difference to my abs, I feel stronger, more capable, and just a smidge more fit.

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News24.com | Friends mourn cyclist who was killed in hit-and-run on Good Friday

Friends and family of cyclist Andrew Randall have taken to social media to voice their shock and grief after he was killed when a Toyota Tazz crashed into a group of 10 cyclists on the R55 near Centurion at about 06:00 on Friday.

Randall was killed and two other cyclists injured.

The driver of the Tazz is on the run after fleeing the accident scene in Centurion. 

Tshwane metro police spokesperson, Senior Superintendent Isaac Mahamba, told News24 the Toyota Tazz crashed into 10 cyclists on the R55 at about 06:00 on Friday.

READ: PIC: Driver flees after crashing into 10 cyclists, killing one

The deceased cyclist was identified as Randall by Netwerk24

Facebook

Friends said that Randall’s death came “too soon” and offered their condolences to his wife and family. 

“I am just lost for words! I can’t believe it, we send lots of love to the Randall family!! RIP Andrew Randall and thank you for all you have done to progress my cycling. You will truly be missed by many!” Dominique Janssen wrote on Randall’s Facebook page. 

Ashleigh Rodda wrote: “[I] can’t believe you are gone Andrew, but glad that we got to see you at last weekend’s cycle race, doing what you love. Our deepest sympathy and prayers go out to Tracy and the kids. I pray and trust God will hold your family and friends near to Him and comfort you all during this difficult time.”

Randall, 45, is a salesman from Pretoria and the father of two children, Netwerk24 reported.  

By Friday afternoon, the driver had not yet been caught. 

“The driver ran away [from] the accident scene,” Mahamba told News24.

“Because [we know his identity], we request he hand himself over to the police so that a statement can be obtained to establish what happened.”

Senior Store Leader / Manager – Cape Town

Senior Store Leader / Manager – Cape Town in Western Cape | Retail Wholesale | Job Mail | 4410865

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  • Ad Placed : 19 Apr 2019 18:02:10 Affiliate ad
  • Remuneration : PER MONTH
  • Employment Type : Full Time
  • Industry :
  • Retail
    Retail Wholesale
  • Region : Western Cape
  • Company : MPRTC Recruitment

RENOWNED FASHION RETAIL COMPANY IS SEEKING TO EMPLOY AN EXPERIENCED STORE LEADER / MANAGER FOR THEIR BRANCH IN CAPE TOWN.

Please Note:

If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.

Requirements:

  • Matric/ Grade 12 certificate
  • Must be computer Literate (experience on a point of sale system)
  • Excellent leadership skills and ability to develop and motivate staff
  • Excellent customer relations skills
  • The ability to manage, train and develop staff
  • The ability to apply company policies and principles strictly and consistently
  • Controlling the expenses of the branch
  • Understanding stock control to ensure stock levels are always on the correct levels and allocated correctly and minimize stock losses
  • Excellent administrative skills
  • Customer service orientated

Applicants must reside in Cape Town or surrounding area.

Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.

Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.

 

Visit our website to view all of our current vacancies: www.mprtc.co.za

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External Sales Representative (fintech) (durban)

IF YOU HAVE A KNACK FOR EXTERNAL SALES REPRESENTATIVE IN THE TECH INDUSTRY, THIS MIGHT BE FOR YOU!

Please Note:

If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.

Requirements:

  • Have a passion for sales and customer satisfaction
  • Hunter mindset is key
  • We look for candidates who put the customer at the heart of everything they do
  • Clients of an SMME nature are preferred
  • Team-players are welcome
  • Valid Driver’s License & Own Reliable Vehicle
  • Minimum of Matric or Equivalent

 

Applicants must reside in DURBAN or surrounding area.

Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.

Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.

 

Visit our website to view all of our current vacancies: www.mprtc.co.za

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