The most essential and important resource any company can possess will undoubtedly be the talent that they employ. This is where MPCT is crucial, in that we specialise in the most diverse and complex resource; we supply people, the right people, for your company.
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Price: R 1 650 000 in CHILTERN HILLS, WESTVILLE, KWAZULU-NATAL, SOUTH AFRICA 3.0 BEDROOM HOUSE FOR SALE IN CHILTERN HILLS |
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Price: R 51 899 per month in LA LUCIA RIDGE, UMHLANGA, KWAZULU-NATAL, SOUTH AFRICA OFFICE COMMERCIAL TO LET IN LA LUCIA RIDGE |
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Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes, but the benefits extend out to the average Joe and Jane in both body and mind,” says Adam Rosante, NYC-based trainer and creator of the popular bodyweight interval workout WaveShape.
“The intensity of firing up your big muscle groups with such speed sends your heart rate through the roof and burns a ton of fat.” Plus, Rosante explains, when your brain is forced to process the mechanical speed required of plyo moves, it has the potential to improve overall cognitive function.
But there’s better news yet: There may be an even more efficient way to do this powerhouse type of workout.
RELATED: 15-Minute Plyometrics Workout for Power and Strength
Though many people stick to the standard two or three sets of 10 to 15 reps, flipping that format on its head might actually improve your performance, according to a new study published in the Journal of Strength and Conditioning Research. Exercisers who did cluster sets — 10 sets of shorter reps ranging from only two to five — were able to jump higher and reach greater takeoff velocity during their workout, which could result in more explosive power.
The sweet spot is sets of three to five reps, found Lee E. Brown, Ph.D., study coauthor and director of the Center for Sport Performance at California State University in Fullerton. Do fewer than that and you can’t maximize the eccentric (or muscle-lengthening) phase of the movement, which will lessen your velocity. Go for more than five and you’ll get too fatigued to maintain your max jump height. It’s important to note that ample rest is also key to helping you reach maximum power and jump height throughout every rep, says Brown. Aiming for 30 to 45 seconds between sets allows you to start each set feeling fresh.
RELATED: HIIT it Hard with These 27 Beginner Workouts and Tips
Want to know what cluster sets feel like? We had Rosante design the following plan, a mix of moves to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move — using momentum from the previous rep to drive speed and power — and rest 30 seconds between sets.
Photo: Twenty20
How to: Start with your feet shoulder-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, until thighs are parallel or close to parallel with the floor (a). In one fast motion, drop the hands to the floor and jump your feet back to a plank position, making sure the body remains in a straight line from head to toe (b). Immediately jump your feet back to the squat position to complete one rep (c).
How to: Start in a plank position with wrists directly under the shoulders, body in a straight line from head to toe (a). Lower your chest to the floor and then push up explosively with enough force for your hands to leave the floor for a second, and then land softly (b).
RELATED: 5 Advanced Push-Up Exercises to Try Now
How to: Stand with feet hip-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up as high as you can and forward, and focus on landing softly on your feet (b). Immediately return to the quarter-squat position and repeat (c).
How to: Stand with feet shoulder-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair until thighs are parallel with the floor (a). Jump straight up explosively and as your feet leave the floor, cross your right leg in front of your left, then uncross so you land with feet shoulder-width apart to complete one rep (b). Immediately lower back into the squat and repeat, this time crossing the opposite leg in front.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
How to: Stand with feet hip-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up, turning your body 180 degrees mid-air, in order to land facing in the opposite direction (b). Immediately lower into your quarter-squat again, and jump and turn in the opposite direction, so you land in starting position to complete one rep (c). (For more squat variations, head here!)
How to: Kneel on the ground and hold a weighted ball with both hands against your chest. Explosively push the ball forward from your chest and release it far as possible (a). Follow through by falling forward and catching yourself with your hands on the ground shoulder-width apart (b). Push back up and take off sprinting to the ball (c). When you get to the ball, that’s one rep (c).
| Remuneration: | negotiable Cost to company |
| Location: | Cape Town, Brackenfell |
| Job level: | Mid |
| Type: | Permanent |
| Company: | Shoprite Group of Companies |
Introduction:
Social media is a great platform to attract new customers and grow your audience. It also presents as an excellent avenue to keep in touch with and manage existing customers, but also creates a channel through which customers provide feedback on their shopping experience, which require resolution and redress .
The purpose of the job:
The social media customer engagement manager must therefore make use of social platforms to: engage in strategic external listening, manage the group’s reputational risk, promote positive customer engagement, positively influence the perception of the Group and its brands, and professionally and swiftly resolve customer complaints, in conjunction with the customer relations manager. Ultimately, this role is responsible for social customer care and the protection and promotion of the Group’s reputation within social communities.
The ideal candidate for this role would possess the following qualifications, experiences, knowledge and skills:
Job objectives include but are not limited to:
1. People management
2. Customer engagement on social media platforms
3. Strategic evaluation of reputational risk
4. Internal communication
5. Reporting
If this role interests you and you would like to learn more, please click to view the full job description, register and apply.
We hope to hear from you soon!
Posted on 06 Mar 16:42
| Remuneration: | Market related |
| Location: | Cape Town, Observatory |
| Job level: | Junior |
| Job policy: | Employment Equity position |
| Type: | 19 months |
| Reference: | #SPCHn9 |
| Company: | Okuhle Media |
Duties and key responsibilities
As studio coordinator for a well known children’s show you are a key team member in the on-screen execution of the production. Together with the director and studio producer, you play a pivotal role in ensuring that the creative and logistical elements included in the scripts are executed in studio. You should therefore display an excellent organisational ability with a keen eye for details.
You can take direction from the producer and production manager, but are also comfortable and confident working on your own to deliver what is required.
As a part of the team, you understand and embrace the spirit of team which is vibrant, positive, fast-paced, dynamic, bright, colourful and energetic. You have a drive to learn and to share knowledge to invoke a positive change. You are open to new challenges and willing to step in and help where necessary. You have a strong work ethic that demands accuracy and attention to detail. You are equally comfortable as part of a team or working independently – the main objective is getting the job done and done well! You thrive in a dynamic, vibrant, fast-paced and energetic environment.
Key responsibility areas
Okuhle Media is an award-winning media and production company based in Cape Town, South Africa. Officially established in 2003, we have a proven track record of productions comprising television and corporate content and we currently deliver over 500-hours of content per year, both locally and Internationally.
The name Okuhle (Xhosa) means “great things”. We extend this ideology to include great content, great people, great customers and the delivery of great results. Everything we do is based on our philosophy of delivery beyond expectation.
Personal attributes:
Posted on 06 Mar 16:39
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| Remuneration: | R30000 per month Negotiable depending on experience |
| Location: | Johannesburg, Sandton |
| Type: | Permanent |
| Company: | Open Door Recruitment |
The purpose of this position is to generate and grow online advertising sales. The candidate will be responsible for managing client and agency relationships, advertising activities and revenue from advertising clients and agencies across a portfolio of digital properties.
Responsibilities include:
Achieve revenue targets of the assigned digital news portfolios
Achieve monthly, quarterly and annual sales targets within a designated portfolio
Maximise revenue across the active advertising categories within the online environment and traditional media
Conceptualise and present online revenue generating opportunities to current and prospective advertisers
Promote multi-channel communication strategies
Identify and secure new business
Maintain a high level of relevant industry knowledge
Matric with tertiary education
Understanding of the digital market and environment
Established based of advertising clients and accounts
At least three years relevant media sales experience
Posted on 06 Mar 16:23
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
| Remuneration: | R549372 – R684494 per month TCTC |
| Location: | Johannesburg, Parktown |
| Education level: | Degree |
| Job level: | Mid/Senior |
| Job policy: | Employment Equity position, Disabled position |
| Type: | Permanent |
| Company: | Brand South Africa |
Job purpose:
The Digital Specialist will work directly with the Digital & New Media Manager to manage strategy and delivery of all social media campaigns. The candidate will be responsible for the operational, day to day management of the online communities for the organization; from creating monthly schedules, briefing of artwork, social media paid marketing management to daily monitoring of platforms.
Key Performance Areas:
Brand South Africa is committed to ensuring and maintaining workplace diversity and the attainment of employment equity, having due regard to qualifications and appropriate experience. Please include certified copies of ID, and qualifications and contact details of at least 3 referees.
Brand South Africa encourages applications from people with disabilities, White, Indian (male/female) as per EE requirements
This position is subject to competency assessments. Brand South Africa retains the right not to employ.
To view a full job profile please go to: www.brandsouthafrica.com
The closing date for applications is 16 March 2018
Email CVs to:
az.oc.tsebelet@atpesnopserda
Brand South Africa aims to contribute to the objectives of the National Development Plan by undertaking coordinated initiatives to build South Africa’s reputation and contribute to the country’s global competitiveness. It also aims to inspire and instil pride and patriotism among South Africans and to drive active citizenship
Posted on 06 Mar 16:03
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
Brand South Africa
Remuneration: Basic Salary of R 10 000 – 18 000. • Potential for career advancement within the company locally and internationally. • Excellent management training and development programmes. • Generous staff discount structure. • Monthly incentives. • Annual performance increase. • Contribution to Medical Aid and Pension Fund. Purpose of the Job: Our client is looking for dynamic experienced sales consultants to join the family! We offer a professional environment in the Luxury Jewellery market and a unique opportunity to challenge yourself every day and develop a long term, fulfilling career. Requirements: We require candidates with the following characteristics: 1. 25-45 years of age. 2. Talented in the area of sales 3. A Bachelors degree & or a relevant National Business Diploma. 4. Alternately, 4 years Sales experience with results. 5. A mature outlook 6. Ability to drive a sales team to produce above standard results. 7. Classic, elegant & sophisticated in appearance and demeanour. 8. Able to work retail hours (45 hours a week, 3 Saturday’s and 2 Sunday’s a month)/Shift Work 9. Focused on customer service 10. A sense of urgency, passion and enthusiasm To apply for this position please submit your CV through to response201@execz.co.za along with all your supporting documents, such a payslip and any certificates.
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