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This Look-Better-Naked Workout From Tracy Anderson Will Give You Serious Body Confidence
The key to feeling amazing without a stitch on? Being comfortable in your frame. This slimming series does just that, upping your mind-body connection, getting you moving more dynamically, and fostering self-confidence (like all exercise!). Do 30 reps of each move in the series on one side, then repeat the sequence on the other side. Don't forget your 30 to 60 minutes of cardio six times a week.
Tracy's wearing: Aqua Classic Strappy Bralette ($18; bloomingdales.com), Ultracor leopard-print leggings ($185; bandier.com for similar), Nike Air Max Thea SE Metallic sneakers ($115; bloomingdales.com for similar).
1. Step Coupé to Single-Leg Plank
Stand with right leg slightly in front of left. Bend knees, reaching left palm to floor, right hand resting on hip. Lift left foot, rotating leg slightly so inner lower leg is tucked behind right leg ( A). Step left foot back, followed by right, to come into a plank ( B). Lift right leg, opening it out on a diagonal ( C). Step feet back in and rise to return to “A.”
2. Wide Stretch to Jazz Split
Start in a standing straddle; lower torso, placing left forearm and right hand on floor (A). Keeping left forearm on floor, bend left knee to kneeling, coming onto left hip as you extend right leg straight out (B). Continue rolling over, carrying right leg to other side until right toes are touching floor. Place right hand down and lift hips, coming onto left toes as you extend left arm up (C). Sit down and roll back to start; repeat.
3. Sit Back Lift Extend
Start seated with knees bent and feet flat on floor. Bend right leg in front of you and left leg behind you. Walk hands forward and lower down, coming onto right forearm and left palm (A). Pressing into right forearm and left palm, lift up onto right knee as you extend and lift left leg out to the side; raise left arm straight up (B). Lower back to “A” and repeat.
4. Kneeling Swing-Around Arabesque
Start kneeling; lift left knee up so left leg forms the top part of a triangle, with left hand on waist and right arm extended on a diagonal toward knee (A). Lower to left knee, placing right forearm and left hand on floor as you extend right leg up and back (B). Return right knee to floor, then lift left knee to return to “A.”
5. Crossed Split Side Plank and Lift
Start in a plank with legs wide; swing left leg counterclockwise, rotating torso as you lift left arm up (A). Rotate back to wide plank and come down to left knee as you sweep right leg up so inner thigh is parallel to floor (B). Return to start and repeat.
Pin the full workout for later:
Vegetable Potpie
Step 1
Make crust: Place flours, thyme, salt, baking powder, and pepper in a food processor; pulse until combined. Add butter; pulse until mixture resembles coarse sand. Drizzle 2 to 3 tablespoons ice water over top of mixture; pulse until mixture begins to clump, 2 or 3 times. Transfer mixture to a work surface; knead until dough comes together, 2 or 3 times. Shape dough into a 5-inch disk and wrap with plastic wrap; chill for 30 minutes.
Step 2
Make filling: Preheat oven to 400°F. Heat oil in a Dutch oven over medium-high heat. Add carrots, onion, celery, and mushrooms to Dutch oven; cook, stirring occasionally, until mushrooms are tender and other vegetables are tender-crisp, 10 to 12 minutes. Add garlic and thyme; cook, stirring often, for 1 minute. Add turnips, cauliflower, and 21/2 cups broth to Dutch oven; bring to a boil. Whisk together flour and remaining 1 cup broth in a small bowl. Gradually stir flour mixture into broth mixture. Cook, stirring constantly, for 1 minute. Reduce heat to low and simmer, stirring occasionally, until vegetables are tender and mixture has thickened, 7 to 8 minutes. Remove Dutch oven from heat; stir in peas, salt, and pepper. Cover and keep warm.
Step 3
Place chilled dough on a lightly floured surface. Roll out to a 12-by-8-inch rectangle. Coat an 11-by-7-inch (2-quart) glass or ceramic baking dish with cooking spray; transfer filling to baking dish. Place dish on a rimmed baking sheet lined with aluminum foil. Place dough on filling; fold edges under and crimp. Lightly coat dough with cooking spray. Make 4 to 5 slits in dough to allow steam to escape. Bake until bubbly and golden brown, 25 to 30 minutes.
News24.com | SA spy agency ‘mismanaged’ R1.5 bn
The State Security Agency (SSA) has allegedly spent more than a billion rand in irregular expenditure over the past five years – and now refuses to account for this because its operations are “classified”.
A joint investigation by Rapport and News24 has found that National Treasury has increasingly been at loggerheads with the SSA over the mismanagement of what has been estimated to amount to about R1.5 billion.
The abuse of funds allegedly includes the suspicious use of the SSA’s covert fund as well as breaches of prescribed procurement procedures.
Seven independent sources who are directly involved or have insight into Treasury and the country’s intelligence services confirmed that, between the 2012/13 and 2015/16 financial years, Treasury repeatedly asked the SSA for clarity on its expenditure.
But, according to the same sources, the SSA won’t account for how this money was spent because its activities are “secret”.
These sources say money budgeted for less secret operations was inexplicably moved to the covert fund and the spies can’t explain why that was necessary.
Last year, Treasury apparently even threatened to cut funding for secret operations entirely if the SSA could not account for at least some of its tender processes.
“There was a big problem with the SSA’s funds,” said one source. “Treasury officials kept asking them how they tender for goods and services and they kept saying that they can’t tell us, because it is classified information. But some Treasury officials have the same level of security clearance as top SSA staff.
“Treasury understood they couldn’t have open tender processes and disclose their covert operations, but they asked SSA to at least submit a list of suppliers so that there could be a degree of oversight.”
A second source, familiar with the negotiations between the SSA and Treasury, confirmed that SSA had asked to be exempt from prescribed tender processes and the Public Finance Management Act (PFMA) and other laws.
“We always questioned if this sort of exemption would be justified,” said the source.
These revelations come amid recent scandals in which it was alleged that intelligence services were being abused for political purposes. Earlier this month, Mail&Guardian reported that the SSA’s covert fund was abused to spy on Deputy President Cyril Ramaphosa.
In 2014, City Press reported the existence of a covert unit which was allegedly tasked with driving political operations for President Jacob Zuma. A spy with close ties to Zuma, Thulani Dhlomo, was head of the special operations unit between 2012 and 2015.
In 2014, City Press reported that this unit was linked to the campaign to purge senior SARS officials including acting commissioner Ivan Pillay and group executive Johan van Loggerenberg.
But Dhlomo was last month appointed ambassador to Japan. Five sources said that this move came shortly after the irregular expenditure of hundreds of millions of rands of covert funds.
Former SSA DG queried expenditure
It is understood that Sonto Kudjoe, the SSA’s former director general, resigned after repeatedly questioning the mismanagement of the unit’s finances.
In its 2013/14 annual report, the joint standing committee on intelligence indicated that the Department of State Security’s internal auditors had already found that the SSA’s covert funds were being misapplied and that procurement procedures were being violated. Nothing came of these findings.
In addition, the SSA received a qualified audit in the 2012/13 and 2014/15 financial years.
These Auditor General reports were tabled in Parliament as part of the joint standing committee on intelligence’s 2013/14 and 2015/16 annual reports.
Repeated attempts to reach Dhlomo at his office in Japan were unsuccessful.
Gift Masina, Dhlomo’s personal assistant and third secretary at the South African embassy in Tokyo, undertook to answer questions by email but failed to do so.
Treasury referred questions to the SSA, saying: “Unfortunately, the National Treasury officials from all the divisions have indicated they have no information on this matter”.
SSA spokesperson Brian Dube denied that the special operations unit had access to any “covert fund”, and insisted that the SSA sends monthly reports to Treasury.
“There have never been any audit findings about these unsubstantiated allegations. The SSA’s budget is allocated on the basis of an approved annual performance plan,” he said.
* Do you have information for our investigative journalists? Send an email to tips@24.com
Systems Administrator (cape Town)
SYSTEMS ADMINISTRATOR REQUIRED IN CAPE TOWN Qualifications Relevant Degree/ Diploma in the IT Industry Experience 1 – 2 years’ Experience in a similar Position Experience in Virtualisation Experience in Monitoring Systems Strong Linux Experience Orchestration and Provisioning Experience Databases Experience Storage Technologies Scripting Skills Problem Solving Excellent Verbal and Written Communication skills Attention to Detail Info: Applicants must reside in CAPE TOWN or surrounding area. 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
Franchise Vehicle Sales Executives
- Ad Placed : 17 Sep 2017 08:58:10
- Remuneration : R 7000 – R 87000 – PER MONTH
- Employment Type : Full Time
- Industry :
- Automotive
Automotive Sales - Region : Kwazulu-Natal / Durban
- Company : Pearl Recruitment and Training Solutions Pty Ltd.
A Large Franchise Car Dealership is looking for new car sales people! You must have FRANCHISE CAR sales experience with a successful track record and be willing to learn and work hard! Part of a large Motor Group. You should be self motivated & an achiever & money hungry!! You must be able to follow procedures and processes. Send CV to pearlsolutions@polka.co.za incl references. Only short listed candidates will be contacted.
Sport24.co.za | Pressing Issues: Bafana’s free fall a good opportunity for Safa to show vision
Johannesburg – When you hit rock bottom, there is no way but up – so goes the old adage.
News that Bafana Bafana – the supposed jewel in the South African football crown – have dropped 14 places to be ranked 80th by Fifa, came as a punch felt in the pit of the stomach.
However, nothing more was expected following the embarrassing back-to-back defeat at the hands of Cape Verde.
All sorts of questions have been asked as the blame game played itself out.
Yours truly feels that the current situation provides a great opportunity for the SA Football Association (Safa) to show quality in leadership by steering this ship clear of the stormy and murky waters in which it finds itself.
Nothing will earn Safa more plaudits than to see it come up with a turnaround strategy and then implement it successfully.
Safa, as the national governing body, is in charge of all football structures in this country.
From a six-year-old urchin called Tshifiwa in Nzelele to eight-year-old Vakuthethwa in the backwaters of Qoboqobo, 11-year-old Tetemani in KwaMhlabuyalingana and Tafiq in the Cape Flats, as long as they kick a football, they are Safa’s responsibility.
All the brittle-boned imaginary boys mentioned above have only one dream – to one day play for Bafana Bafana.
And when Bafana Bafana sneeze, the entire football fraternity, including followers and armchair critics, catch a cold.
As a country, we tend to be too harsh on ourselves, sometimes in almost all spheres of life.
As a great believer in the good in humanity, I do believe that we have world-class leaders in this country and even within football.
Proof is the 2010 World Cup, which we hosted with such aplomb, with then global football head honcho Sepp Blatter rating it the “best” World Cup ever.
Prior to that, Mzansi football administrators, led by the trio then known as the “Three Musketeers” – Molefi Oliphant, Irvin Khoza and Danny Jordaan – fought tooth and nail, claiming “we wuz robbed” after Germany pipped South Africa to the rights to host the 2006 global event.
So determined were they that they took the matter up with the highest sports court on the globe and roped in the best legal brains internationally.
It was that fighting spirit that led to Fifa deciding to rotate the hosting of the World Cup through the six continents. This put an end to the monotonous two-way hosting of the event in either Europe or South America that had been the status quo in Fifa’s almost 100 years of existence, with South Korea/Japan having tasted the fruit of hosting only once – in 2002.
It was South Africa’s fight that led to Fifa introducing the rotation system.
Africa became the first continent to benefit from this system, hence South Africa hosted the first World Cup on this continent’s soil.
It is this kind of bulldog-like tenacity that one is calling for in finding and administering the remedy that is needed to get Bafana out of their current quagmire.
Bafana do not inspire any confidence in their present state.
Can Safa – under the leadership of Jordaan – change tack and focus solely on football? Can it avoid being caught up in sideshows that involve individual spats, politics and the like, and concentrate only on matters football?
We know it can do it if it puts its mind to it.
The calamity facing Bafana Bafana needs vision and swift action.
One can only hope that, from being in the not-so-awe-inspiring 80th position, Bafana Bafana will rise again.
Rather than take this current situation as a failure, Safa must take it as a challenge from which South African football can rise like the proverbial phoenix.
They would do well to heed the words of UK novelist and screenwriter Joanne Rowling, who writes under the pen names JK Rowling and Robert Galbraith: “Rock bottom became the solid foundation on which I rebuilt my life.”
Follow me on Twitter @Sbu_Mseleku
Health24.com | This is exactly how your weight affects your sex life
Research reveals that your relationship could be tested when your waistline – or your guy’s – begins to grow (or even shrink). Learn to maintain a strong and loving union, scale be damned.
Sitting on my boyfriend’s lap at a bar in our hometown a few months ago, I was feeling a little sassy and started whispering sweet (and by sweet, I mean salaciously dirty) nothings into his ear. Playing along, he went to give my ass a flirtatious squeeze – a move he’s favoured since we started dating a year ago – but, instead, managed to grab a handful of my ample lower back. Yep, definitely not my butt.
Read more: ‘I watched porn with my partner for the first time – here’s what happened”
Admittedly, by swapping yoga classes for cocktails with my man, I had put on some “happy weight” – those kilos people add when they’re blissfully head over heels – or what Channing Tatum calls “fappy”, for fat and happy. My guy said he adored my new curves, but they were making me self-conscious. And that love-handle grab didn’t help.
Insecurities are nothing new, but as Sarah Varney reveals in her book, XL Love: How the Obesity Crisis is Complicating America’s Love Life, new evidence suggests that when a partner gains or loses a considerable amount, the shift can push a rock-solid bond onto shaky ground. But not always: research also shows that lots of couples manage to remain tight in the face of weight change. Follow these strategies to stay hot and heavy with your partner – no matter what the scale says.
Team up
Love can send emotions – and dress sizes – soaring. Experts blame spousal concordance, the phenomenon in which partners gradually adopt the same rituals, for better or for worse. Have you submitted to his Sunday TV binge-watching routine? Joined his late-night McDonalds runs? You’ve fallen prey to spousal concordance. Melding your worlds creates intimacy, but it’s also one reason why happy couples tend to gain weight, according to a Health Psychology study. While adding a few extra kilos isn’t so bad, starting unhealthy habits is. “Asking your partner to encourage healthy habits and discourage destructive ones can help motivate you,” says Joburg-based clinical psychologist Liane Lurie.
Read more: “I cheated on my husband – and this is why I did it”
Her advice is also critical for twosomes who are challenging themselves to lose in dangerous ways because they think their partner won’t be attracted to them otherwise. “Perhaps the words ‘For fatter, for thinner’ should be added to our modern-day marriage vows,” says Lurie. If you both need to get back on a healthier track, set small goals you can achieve together: commit to taking a 15-minute walk or run together every weekend morning, or swap takeaways (whether fast food or green juice) twice a week for a home-cooked dinner.
Own those curves
Unfair, but true: relationships can get extra tricky when one partner expands but the other doesn’t – especially if the gainer is the woman. A study published in Social Psychological and Personality Science found that husbands and wives are both more content when the wife’s BMI is lower than the husband’s – even if she’s still overweight. “A less-heavy wife could make a man believe that he’s done well on the mate market,” says study author Dr Benjamin Karney.
But what if you’re the buff one? Take heart: size isn’t the only predictor of relationship success; sex and communication count too. In fact, what’s far more important than your comparative proportions, is how you feel about your body.
Read more: This is how long most couples date before getting married
Joburger Dawn Tlhapane had always been petite, but after dating her guy for a while, she started gaining weight, and went from a size 28 to 32. “I was worried he wouldn’t find me as sexy,” she says. A study in the Journal of Sexual Medicine found that whether women were tiny or voluptuous, those with a poor body image were less sexually fulfilled, likely because they were too hung up on how they looked during the deed to actually enjoy it.
Since that’s no fun, it’s crucial to work on improving your confidence. “I eventually confronted my guy and, it turns out, he thought I looked beautiful with a few extra kilos,” says Dawn. “It actually brought us closer together.” “Every time your partner compliments you, thank them and repeat the compliment in your head, even if you don’t believe it,” suggests Dr Jessica O’Reilly, author of The New Sex Bible: The New Guide to Sexual Love. Then keep those good vibes going in the bedroom. “Everyone looks hot from behind and there’s no such thing as a bad close-up of boobs,” insists O’Reilly, so try reverse cowgirl: get on top, facing his feet, and roll your hips in a circular motion to get you both off.
Support his weight
Dudes don’t have it easier: they often care about their weight as much as we do. One guy we spoke to gained nine kilos while dating his now-ex. “I found myself wondering why anyone would want to have sex with me,” he says. It can be easy to pin your guy’s weight troubles on a pre-existing problem you have with him. So, what was once a peeve about his messiness can morph into: “He’s lazy. And it’s showing.”
Read more: THIS sex trend is more popular in relationships than ever before
If your guy is slimming down, you might interpret that the wrong way too: Is he getting ready to leave me? Not necessarily. Your guy may be going through the same thing. Capetonian Basha Taylor, 35, says dropping 64kg has refreshed her 14-year marriage. “I feel sexier, have more energy and want to be outdoors,” she says. Basha and her husband use this to their advantage, watching the sun set from the sand dunes every Sunday… “My husband spoils me now; I’ve never seen that side of him.” Rather than take his shape-shifting as a sign that you’re growing apart, think about what might have caused it. And be supportive – just as you’d want him to be if you put on some extra padding.
Sweet therapy
It’s a fact: exercising together can improve your bod and your bond. Research has shown that after participating in an exciting joint physical challenge or novel activity, many couples reported feeling happier in their relationships. And a recent survey revealed that 85 percent of duos who work out together said that it has improved their union, with one in five claiming that it “saved their relationship altogether”. Visiting a hiking trail versus a couples’ therapist? Far less pricey, that’s for sure.
This article originally appeared on www.womenshealthsa.co.za
Image credits: iStock
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eNCA | Golovkin, Alvarez fight to draw in Vegas thriller
LAS VEGAS – Gennady Golovkin retained his three world middleweight titles Saturday, fighting to a draw with Mexican star Canelo Alvarez in a showdown for middleweight supremacy that lived up the hype.
The 35-year-old Golovkin, making his Las Vegas debut, kept hold of the World Boxing Council, World Boxing Association and International Boxing Federation belts in front of a crowd of 22,358 at the T-Mobile Arena.
Judge Dave Moretti scored the tense battle 114-114. Dan Trella saw it 115-113 for Golovkin but Adalaide Byrd had it one-sided, 118-110, for Alvarez.
Byrd’s lopsided score didn’t reflect the explosive drama in which Golovkin moved forward aggressively while Alvarez was the counter-puncher with fast hands.
Golovkin won most of the early rounds but then got hammered a few times with Alvarez’s uppercuts and right hands and seemed to be the more tired of the two near the end.
Golovkin established himself early in the fight with his stinging jab, all the while effectively cutting off the ring. There was no feeling-out process in this one as both fighters came to fight from the opening bell and tried to land big punches early.
Golovkin said he expected Alvarez’s game plan to include a few surprises and the former two-time champion Alvarez didn’t disappoint.
In the fourth round, Alvarez tried to press the attack, but he paid for it as Golovkin got the better of those exchanges.
#CaneloGGG ends in a controversial draw. 12 rounds of great action. Sounds like Adelaide Byrde had 12 rounds of Jaegerbombs pre-fight. pic.twitter.com/0qQg4LZYXI
— Coral (@Coral) September 17, 2017
The 27-year-old Alvarez’s best round was the 10th when he stunned Golovkin with a vicious right hand to the head. Alvarez tried to finish him off but Golovkin survived and once he shook off the cobwebs the two continued their brawl on the ropes and in the center of the ring.
By the time it reached the 12th round, both boxers looked exhausted. Alvarez charged out of his corner looking for the knockout and Golovkin finished the round with a wild flurry of lefts and rights.
The fight was two years in the making and left many wondering why it didn’t happen sooner.
Teddy Atlas on the #CaneloGGG decision pic.twitter.com/HUx63prOpo
— Gazarín (@agaz996) September 17, 2017
Alvarez moved to 49-1-2 with 34 knockouts and Golovkin remained undefeated at 37-0-1 with 33 knockouts.
Boxing fans will be hoping the contest is the launching point of an extended rivalry like those of Manny Pacquiao and Juan Manuel Marquez, Erik Morales and Marco Antonio Barrera and Micky Ward and Arturo Gatti.
AFP