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5 Crazy-Effective Crunch Variations

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These moves come to you from four of our top Daily Burn 365 trainers. For a new, 30-minute workout every day, head to DailyBurn.com/365.

When it comes to the ultimate ab exercises, crunches top the list. From runners to yogis to CrossFit buffs, athletes favor this simple, no-equipment move to strengthen the abdominals, obliques and hips. But the basic move can become, well, routine. So to help you kick up your core game, we rounded up these killer crunch variations, guaranteed to tighten and tone your midsection. As Daily Burn 365 trainer Justin Rubin says, “Crunches work your obliques, your sides, your lower abs, your upper abs. It’s a total-core workout.”

RELATED: 5 Standing Ab Exercises for People Who Hate Crunches

5 Crunch Variations to Sculpt Your Abs

1. Modified Bicycle Crunch
If you have trouble keeping your legs lifted during a bicycle crunch, this modified version helps ease discomfort on your lower back and keeps your neck supported—all while toning your obliques. Your upper body will also benefit from a fuller range of motion as you move from one side to the other.

How to: Lay flat on your back on an exercise mat and place your hands behind your ears on your head, keeping your arms in a straight line (a). Lift your head with your hands in a 45-degree angle to the floor and bend your knees in front of you with just your heels touching the mat (toes pointed up) (b). Lift your right knee to about a 90-degree angle to the floor as you bring your left elbow to meet it. Now switch opposite sides with the same motion, engaging your core muscles the whole time (c). Repeat for eight reps.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

2. Standing Crunch
Standing crunches are great as part of a dynamic warm-up because they activate the muscles in your abs, arms and legs while getting your heart rate up. But they’re also ideal for an active recovery mid-HIIT workout when you transition from one set to the next, or when you want to slow down your heart rate as you switch from cardio to strength training.

How to: Stand tall with your feet hip-width apart (a). Bring your arms up with your hands reaching for the ceiling and your palms facing each other (b). Engage your core to lift your right knee to hip height. At the same time, lower your arms at your sides, bringing them by your waist (c). Return to starting position and repeat on the opposite side. (d). Do eight reps.

RELATED: 5 Stability Ball Exercises For a Crazy Strong Core

3. V-Sit Crunch
In addition to strengthening your core like crazy, this challenging move will help elongate your body. Did we mention it helps stretch your hamstrings, too? (We’re looking at you, runners!). If your hands can’t meet your legs, keep your feet flat on the floor and bend your knees as you lift your hands to your feet.

How to: Lie flat on the floor with your arms by your head and your hands reaching for the wall behind you. Keep your feet straight out in front of you (a). Engage your core as you lift your right leg straight up into the air, until it’s perpendicular to the floor (b). At the same time, pull your upper body toward your leg so your hands meet your ankle or shin (c). Return to the starting position and repeat on the opposite leg. (d). Repeat for eight reps.

RELATED: The Pilates Ab Workout to Sculpt Your Core

4. Reverse Crunch
This variation of reverse crunches borrows the pulsating movements of barre with the bridge pose. The trick is to keep your upper body still as your core and lower body do the work. In this reverse crunch variation, the spine is also lengthened and strengthened (win-win!).

How to: Lie on your back with your knees bent and your feet flat on the floor hip-width apart. Your hands should be at your sides and your palms facing down (a). Press your feet against the floor and use your abdominal muscles to lift your hips up. Hold this pose for two seconds (b). Bring your hips back down to the floor and lift your legs as you pull your knees toward your chest. Avoid using momentum from your legs to pull them in and engage your core muscles instead (c). Hold the crunch for two seconds before bringing your feet back down to the floor (d). Do eight reps.

RELATED: Need a Cardio Fix? Try This 5-Minute Kickboxing Workout

5. Kickboxing Crunch
Add some pep and power to your standing crunch with this kickboxing-inspired move. For those looking to strengthen your balancing skills, this is the exercise for you. This kickboxing crunch offers the right combination of strength training and cardio, working out your core and arms while building endurance, too.

How to: Get into a kickboxing stance, standing tall with your hip-distance apart. Keep your left arm bent high at your side. (a). Jab with your right arm to the side from the bottom to the top. At the same time, engage your abs and do a squat. Then, pull your right knee towards your chest to do a crunch. (b). Next, kick with your right leg out in front of you with your hands at your sides (left arm bent high and right arm at waist-height). (c). Repeat this motion for eight reps before switching to the other side.

This article originally appeared on Daily Burn.

Want more quick and easy moves you can do right at home, head to DailyBurn.com/365 — it’s free for 30 days!

More from Daily Burn:

Daily Burn 365: New Workouts, 7 Days a Week
5 Exercise Machines That Aren’t Worth Your Time
5 Planks to Seriously Sculpt Your Core
This article originally appeared on Life by Daily Burn.

Experienced Beauty Therapists Needed For Part-time Basis For A Busy Medi-spa In Meadowridge – Vscs01/14

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Experienced Beauty Therapists needed for Part-Time basis for a busy Medi-Spa in Meadowridge – VSCS01/14 in Western Cape | Other Professions | Job Mail | 4234145

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Experienced Beauty Therapists needed for part-time basis for a busy Medi-Spa in Meadowridge. MUST have 2-3 year Beauty Therapy qualifications. ITEC / or CIDESCO is a Bonus. MUST have at least 1-2 years of experience at a Beauty Therapist / Aesthetician environment. MUST have a minimum of 1 year experience with IPL/ laser treatments in a Salon/Clinic. MUST have product knowledge of Environ, RegimA,

Experienced Beauty Therapists needed for part-time basis for a busy Medi-Spa in Meadowridge. MUST have 2-3 year Beauty Therapy qualifications. ITEC / or CIDESCO is a Bonus. MUST have at least 1-2 years of experience at a Beauty Therapist / Aesthetician environment. MUST have a minimum of 1 year experience with IPL/ laser treatments in a Salon/Clinic. MUST have product knowledge of Environ, RegimA, Dermalogica and Lamelle (Product Training preferable). MUST be motivated, enthusiastic and ambitious. MUST be a self-starter with excellent customer service skills. MUST be friendly and diplomatic with a go-getter personality.

To apply for this position, please send your CV to madelein@spasense.co.za

Meadowridge – VSCS01/14 

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News24.com | Alleged explosive device found at previously attacked KZN mosque

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A device resembling what appears to be a bomb has been found in a KwaZulu-Natal mosque that was attacked leaving one dead last week.

Reaction Unit South Africa (Rusa) spokesperson Prem Balram said his officers evacuated several residences in the Ottawa area and cleared the mosque “after a device resembling a bomb has been found inside the building”.

“The device connected to a Nokia mobile phone was found under the Moulanas chair. It was moved by a worshipper.”

KZN police spokesperson Captain Nqobile Gwala confirmed that bomb disposal units were on scene to verify the nature of the device.

Balram advised the public to stay clear of the area while the police bomb disposal units converged.

One person was killed after attackers slit his throat.

Two other people were stabbed, and the Imam Hussain Mosque on Old Main Road in Ottawa was set alight on Thursday.

News24.com | Violence breaks out in Eshowe

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A rural Eshowe community left a farmhouse burnt and allegedly stole a vehicle during protests on Sunday night.

Police spokesperson Captain Nqobile Gwala said protest action began in the area in the afternoon.

“The protest action began in the late afternoon community members from Umlalazi barricaded the R66 and P230 roads on the outskirts of Eshowe,” she said.

Gwala said protesters forced their way into a farm and burnt a building and stole an Isuzu double cab.

Gwala cautioned the public from visiting the area saying that while authorities were on scene, the situation was tense.

“The police are trying to keep the peace.”

She said no arrests have been made.

In March, a protest was sparked by the fatal shooting of a 30-year-old man, allegedly by the farm’s security guard.

The man had been fishing at a river on the farm when he was shot.

His killing led to a group of around 300 people attacking a farm in the area. 

Sport24.co.za | After 7 895 days and 1 235 games, Wenger departs

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Huddersfield – Arsene Wenger admitted it was hard to keep his emotions in check as the Arsenal manager brought the curtain down on his 22-year reign with a 1-0 win at Huddersfield on Sunday.

After 7 895 days and 1 235 games, it was ‘au revoir’ to Wenger as the Frenchman took charge of Arsenal for the last time.

Wenger has been on a nostalgia-tinged long goodbye since Arsenal announced last month that his historic reign would come to an end once the season was over.

And the 68-year-old was overcome with emotion before and after Arsenal’s last game of the Premier League campaign.

“Of course it is very emotional after 1 235 games for the same club,” Wenger said.

“To enjoy it we had to win it, winning football games is what makes me happy and the boys did it.

“Do I feel relief? Not really, I’m sad. At some stage it has to end, I wish everyone well, the fans have been great until the end and I wish the club well for the future.”

Greeted by headlines asking ‘Arsene who?’ when he was hired in 1996, Wenger departs firmly established as Arsenal’s greatest manager.

He won three Premier League titles, including the famous 2003/04 unbeaten season, and seven FA Cups, while revolutionising English football with his ground-breaking use of sports science and scouting of players from previously untapped markets like Africa.

Fittingly, it was a 38th minute goal from Gabon striker Pierre-Emerick Aubameyang – the last major signing of the Wenger era – that ensured his manager went out on an uplifting note.

“I believe I had an impact on the club as a whole because the club is in a strong position, it has a new stadium, a new training ground and new players,” Wenger said.

“With the results we won three Premier League titles, played 49 games unbeaten and I’m very proud to have won seven FA Cups too.”

Having spent the last two seasons enduring abuse from Arsenal fans frustrated by their club’s failure to win the title since 2004, Wenger’s farewell tour has been played out to a soundtrack of praise.

Wenger was given a guard of honour before kick-off at the John Smith’s Stadium and the feelgood atmosphere peaked in the 22nd minute — marking his number of years in charge – when he was afforded a lengthy period of applause from the entire stadium.

Two planes flew over the stadium, carrying messages reading; “Merci Arsene, we will miss you too” and “One Arsene Wenger”.

But for all the stirring goodbyes and Wenger’s hints that he wanted to stay on for another year, Arsenal’s struggles this season sealed his fate as they missed out on a place in the Champions League for a second successive campaign.

A sixth place finish – 37 points behind champions Manchester City – was a reminder how far Arsenal’s standards had slipped in Wenger’s final years.

Yet the fine form of Aubameyang since his January arrival encouraged Wenger to claim he has left Arsenal in good hands.

“I see a bright future for my successor because the team has a good attitude and quality,” he said.

“The team needs some additions and if they get them I think they will compete for the Premier League title.”

Whether Wenger will return to management elsewhere or settle for a director of football role with one of Europe’s superpowers remains to be seen.

“I will stay in football for sure. Whether that is managing or not… I am addicted and I don’t think that can be cured,” he said.

“It will be hard to adjust of course but I will have to deal with that. I will remain an Arsenal fan above everything else.”

His Gunners journey almost at an end, Wenger returned to the pitch long after the final whistle and sought out the last remaining Arsenal fans.

Handing one supporter his tie, Wenger basked in the warm glow of their applause for a few moments before disappearing into the sunlit evening.

eNCA | Manchester City becomes first club in Premier League to reach 100 points

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SOUTHAMPTON – Pep Guardiola saluted his “incredible” Manchester City as the champions became the first Premier League side to reach 100 points thanks to a 1-0 win at Southampton on Sunday.

Guardiola’s team have been focused on rewriting the record books since clinching the English title almost a month ago and they added one last landmark achievement on the final day of the season.

Gabriel Jesus struck with virtually the last kick at St Mary’s to take City to the century mark in suitably dramatic fashion.

Guardiola’s wild celebration with his backroom staff showed what it meant to the Spaniard for City to achieve yet another astonishing feat.

“It’s incredible, I don’t have words, 100 points!” Guardiola said.

READ: David Silva double takes Man City one step closer to title

“When you win for 100 points it’s something special for the club. I think it’s a record that will stay for a long time.

“All season we didn’t surrender, we never gave up and tried until the end. It was an amazing finish from Gabriel.”

City’s 100-point haul comes after they set a new Premier League points record by beating Brighton in midweek, taking them past the total set by Chelsea in 2004-05.

They have also scored the most goals in a single Premier League campaign (106), won the most games (32) and amassed the most consecutive victories (18) in a season that has seen them ranked along with the best teams in the history of English football.

City finished 19 points clear of second placed Manchester United — the biggest title-winning margin in the Premier League era —  to emphasis the gap between the runaway champions and the chasing pack.

“Numbers are numbers, they are the consequence of the way we played. We didn’t play perfect for 38 games but most of the time we were so good,” Guardiola added.

“We were better than our opponents and the records we broke came from the way we played.”

City slickers

Fortunately for fourth bottom Southampton, the defeat didn’t matter in their battle to avoid relegation as third bottom Swansea lost against Stoke, ensuring Mark Hughes’ side avoided the drop by three points.

City are due to celebrate their title success with an open-top bus parade through the streets of Manchester on Monday.

But they had no intention of letting the impending party distract them on the south-coast.

City controlled first-half possession before Saints defender Wesley Hoedt headed against Claudio Bravo’s crossbar from a Dusan Tadic corner.

Guardiola’s men pushed hard in the second half and Raheem Sterling struck the righthand post with a deflected effort before John Stones’ header from the resultant corner was tipped over by Alex McCarthy.

Guardiola introduced youngsters Brahim Diaz and Phil Foden late on, ensuring both players have registered five appearances to earn a Premier League medal — with Foden becoming the youngest ever winner at 17 years and 350 days old.

The game appeared to heading for a draw but, six years to the day since Sergio Aguero’s last-second title-winning goal for City against QPR, Jesus found space in the final moments to lift the ball over McCarthy and spark mayhem among the travelling fans.

AFP

eNCA | Disaster teams dispatched as cold, rainy weather set to hit Gauteng

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JOHANNESBURG –  The City of Joburg emergency services has dispatched Disaster Management Monitoring teams across the city to facilitate evacuations procedures whenever there is a need due to severe cold and wet weather conditions expected to hit Gauteng on Monday.

The city’s Emergency Services spokesperson Robert Mulaudzi said they would be on high alert as the weather may result in flooding in some areas.

READ: Freezing weather conditions, rain expected next week

The South African Weather Service announced over the weekend that most parts of the province will receive a significant drop in temperatures with wet conditions due to the cold front that is expected to last until Wednesday.

“The City of Johannesburg Emergency Management Services will remain on high alert to make sure that we respond to any emergency which might occur, the main focus will be all our 189 informal settlements throughout the city since they are the most vulnerable to fire incidents when we have Cold and Wet Weather conditions like this.

“Disaster Management Monitoring teams have been dispatched to all Seven regions of the City to monitor any eventuality which might occur and also to facilitate any evacuations procedures whenever there is a need to do so since there is a possibility of localised flooding, especially in our low lying areas,” he said.

READ: A cold and wet weekend for South Africa

Mulaudzi urged the public not to leave heating devices unattended while in use to avoid fire incidents.

eNCA

for Sale. R 1 865 000 : 4.0 BEDROOM HOUSE FOR SALE IN VREDENBERG… South Africa Property Portal

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JUMP AT THIS RARE OPPORTUNITY.

Houses in the ever popular Vredenberg area hardly ever comes on the market, so do not let this rare find pass you by. It is priced to sell, and will not be available for long. This larger than usual family home is built with comfort in mind, offering extras such as a 2500 litre JoJo tank with fitted wellpoint and pump system for the water conscious buyer, enough parking for about 3 to 4 cars. Work from home. Sadly the current owners are emigrating, also enjoy the option of purchasing this home with three existing profitable businesses. Entertain your family and friends in your spacious braai room with built-in bar, while keeping an eye on the kids playing in the pool. This home with it’s space will make you feel at home from the moment you walk through the door, and you will be the envy of all your friends. Conveniently situated close to all major routes, with easy access to the N1, schools and the new Cheréé Botha School, plus a 10 minute drive to the Tygervally Shopping Centre.
 

for Rent. R 4 100 : 1.0 BEDROOM APARTMENT TO LET IN UITZICHT… South Africa Property Portal

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Price: R 4 100 per month
Ref No: RLTY-1198

in UITZICHT, DURBANVILLE, WESTERN CAPE, SOUTH AFRICA

1.0 BEDROOM APARTMENT TO LET IN UITZICHT

    

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Listing Description
  • Bedrooms: 1.0
  • Bathrooms: 1.0
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   Lovely neat ground floor apartment for a single person or couple (no more than two occupants)
Undercover parking right in front of the apartment
Open plan lounge and kitchen with oven and hob
Bedroom with BIC and ensuite bathroom
Prepaid electricity
No pets im afraid
Access control entrance and electric fencing
Braai and laundry facilities in the complex
Close to malls, shops and the Spar Centre
To view, please email Desiré to arrange for a viewing
 
     

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The Best Plant-Based Sources of Protein

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In some circles meat is king when it comes to high-protein eating (just ask any Paleo dieter), but animal foods are not the only way to get this muscle-building nutrient. Plant proteins such as beans, whole grains, fruit, nuts, and seeds have many benefits: In addition to offering up lots of digestion-helping fiber, they may help lower your risk of heart disease and Type 2 diabetes. But you may wonder how much protein you’re getting from these different varieties. Not all are equal providers: A cup of raw broccoli, for instance, contains about two grams protein, while one ounce of almonds has six grams protein. Three ounces of firm tofu offers about eight grams protein, or 14 to 17 percent of your daily need.

Proteins in food provide amino acids, which the body uses as building blocks for other proteins—such as muscle and the collagen that holds your skin together. Food proteins can contain up to 20 amino acids, and the liver is able to produce all but nine of these. The remaining 11 are essential, meaning they must come from food sources. Without them, the body’s cells will take apart their own proteins to secure the missing amino acids—eventually degrading the body’s muscles and organs.

When a protein contains all the essential amino acids—as is the case with animal proteins and a small set of plant proteins including soy (edamame, tofu, tempeh, soy milk and soy nuts), quinoa, amaranth, chia, and hemp—it’s known as a complete protein. When it doesn’t, it’s an incomplete protein, as is the case with other plant proteins such as beans and nuts.

While one plant protein may be deficient in an amino acid or two, another plant protein may balance it out. For example, legumes (such as beans) offer isoleucine and lysine but are low in methionine and tryptophan—all essential amino acids. Grains (such as rice) contain the opposite balance of nutrients. You don’t need to eat these complementary proteins together at one meal, rather in the same day. “A person doesn’t have to be concerned whether every bite of protein is complete,” says Keri Gans, R.D., a dietitian in New York City and author of The Small Change Diet. “Rather, consume a wide variety of foods daily and you will be sure to eat all your amino acids.” Also be watchful that you’re eating a protein source with every meal, which will help assure that you’re getting the amino acids you need.

If you’re not familiar with plant proteins, start slowly. “Have one meal a week that’s totally plant-based,” suggests Gans. “For example, join the Meatless Monday crusade. Every Monday, create a meal featuring plant-based protein. Swap out the beef burger and try a veggie burger for dinner, or for lunch go with a hummus and veggie wrap.”

Here are more ideas for getting started, featuring the five complete plant proteins:

Edamame (17 grams protein per cup)

Soy beans are an excellent protein source and contain 11 to 13 percent of your daily need for immunity-helping vitamin C. Plus, eating soy daily can slightly lower “bad” LDL cholesterol.

Prepare it: Heat and lightly salt as a snack; add to a cold pasta salad or a stir-fry; puree in a dip with avocado, lemon juice and olive oil; make Sonima’s edamame and quionoa burgers.

Hemp seeds (10 grams protein per ounce)

Hemp seeds are an excellent source of the minerals magnesium and zinc, both important for immunity.

Prepare it: Use as a salad, pasta, or stir-fry topper; add a handful to a smoothie (blend in or sprinkle on)

Amaranth (9 grams protein per cup)

Each grain of amaranth consists of between five and nine percent oil. Phytosterols are present in this oil and are known for their cholesterol-lowering properties. A common variety of amaranth grown in the U.S. has the highest levels of these phytosterols.

Prepare it: Cook in a pilaf; pop in a dry, hot skillet while stirring with a wooden spoon and eat in lieu of popcorn or use in place of croutons on a salad

Quinoa (8 grams protein per cup)

This grain-like seed is a good source of satiating fiber—and it provides 7 percent of your daily need for potassium, which may help control blood pressure.

Prepare it: Add to soup; use as a stuffing for roasted bell peppers; chill and mix into a salad; mix with sweet potatoes and bake into quinoa cakes topped with a salad.

Chia seeds (5 grams protein per ounce)

When the seeds become wet, their fiber forms a gel and expands. This gel helps keep you fuller for longer and may also prevent constipation. Just one ounce of these nutty brown or black seeds provides 26 to 39 percent of your daily fiber need.

Prepare it: Mix into yogurt or oatmeal; make a pudding by soaking in almond or hemp milk for about 20 minutes, then sweetening with honey or agave

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Understanding the Science and Controversy of GMOs

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This article originally appeared on www.sonima.com