Start with fruit and sparkling water. Grab the add-ins and put all ingredients in a blender. Blend until smooth; sip away!
When it comes to scoring a fit frame, Kira Stokes, creator of The Stoked Method, has definitely mastered all the moves you need. (I mean, have you seen that six-pack?) So it should come as no surprise that we often find ourselves scrolling through her feed for fitspiration. This week it came in the form of Lateral X-band Monster Walks + Upright Row, her SMOTD (or Stoked Move of the Day)—which the celeb trainer says is a great way to warm up the body before you begin your actual workout.
Always skimp on the warm-up? That’s a big no-no. “Equate it to taking a test without studying; the result may turn out ok, but you’re tempting fate,” she explains. “Prepping the body using similar movement patterns to what you will experience during your workout increases your ability to properly activate the muscles, and decreases the likelihood of injury. It also sets the tone for the all important mind-muscle connection.”
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RELATED: 24 Fat-Burning Ab Exercises (No Crunches!)
Lateral X-band Monster Walks in particular wake up the gluteus medius and abductors (think front of pelvis, side of hip, and top of butt), which help stabilize and strengthen the hips, pelvis, and lower extremity for optimal performance. (FYI: Runners, this move is a must for you!)
“The lateral movement is super focused—no rotation or hinge, and the band resistance is light, making it a very stable exercise, allowing you to really mind your muscles, preparing both your mind and body for the work ahead,” notes Stokes, who loves resistance bands because they are essentially a “no-excuse” gym in your bag that can be used anywhere, anytime. The Upright Row here recruits the upper body into the mix, readying the shoulders for movement.
RELATED: 11 Best Exercises to Get Strong, Toned Arms
Stand tall with feet hip-width distance apart and the arch of each foot on top of a light resistance band. Twist band, to form an “X”, holding the opposite end with both hands; arms hang down in front of thighs with palms facing back.
Keeping legs straight and maintaining a strong core with a slight tuck to the tailbone and butt cheeks squeezed, step the right foot out to the right side, creating tension in the lower part of the band as you simultaneously pull the top part of the band straight up to chest height; elbows should be parallel to shoulders.
As you step left foot in, remembering to keep that hip-width distance between feet, lower arms back down to start.
Repeat entire movement. Do 3 sets of 8-10 reps in each direction, traveling each direction twice.
Make it harder: Trade up to a medium resistance band, or perform it in a squatting position. This tweak transforms the Lateral X-band Monster Walks portion from a prep movement into a meatier move, involving more of the gluteus maximus (AKA the muscle that gives your booty that nice round shape).
Cape Town – The 40-year-old man arrested for the murder of three-year-old Courtney Pieters in Elsies River, rented a space in her family’s home, News24 has reliably learnt.
Further information was not immediately available.
The man was arrested on Sunday after an “intense” investigation by police, Western Cape police spokesperson Captain FC van Wyk said a statement.
There was a heavy police presence in front of the home on Sunday afternoon, but at the time police said it was a part of “routine investigation”.
Pieters was last seen playing in the street in front of her home in Elsies River on May 4.
Her body was found in a shallow grave beside abandoned railroad tracks on Saturday afternoon.
An autopsy still had to be concluded to establish her cause of death, police told News24 on Sunday afternoon.
COLUMNIST:
The president is accountable to the National Assembly
The proposition that “The calls for Msholozi to resign are fundamentally, if not brazenly, unconstitutional …” cannot go unchallenged (Ken Sibanda, “Power Lies in the Ballot”, City Press, May 7 2017).
It is a treacherous distortion that any self-respecting lawyer should be ashamed of.
It is surely not asking too much of someone who pens an article to familiarise themselves with the issues at hand.
It is disconcerting that, 23 years into our democracy, one has to school a lawyer-cum-film director in the basics of our Constitution.
The audacity of his article may mislead and lay the basis for an improper defence of President Jacob Zuma.
South Africa is a constitutional democracy, with separation of powers between the legislature, executive and judiciary.
Bridgena Barnard Personnel Group, a National Recruitment and Selection Agency, providing recruitment and selection service to commerce and industry through an unique Search Methodology to obtain Peak Performers.
JOHANNESBURG – Opposition leaders are calling on South Africans to come out and support a march to the Constitutional Court on Monday.
The action comes as the United Democratic Movement’s (UDM) application for a secret vote in Parliament will be heard at the highest court in the country.
It will start at Mary Fitzgerald Square in Newtown.
Videos: Courtesy DStv channel 403
The UDM wants National Assembly Speaker Baleka Mbete to allow a secret ballot when MPs vote on the no confidence motion in President Jacob Zuma, after Mbete argued that the rules of Parliament did not provide for a secret ballot. Parliament delayed setting a date on the motion pending the outcome of Monday’s court bid.
IN PICTURES: Day of Action – Malema calls ANC MPs cowards
Several opposition parties and two civil society groups are backing the court action and warned of dire consequences if Zuma is not removed soon.
The parties believe a secret vote will provide the safest space for MPs to vote without fear.
“The Constitutional Court is the last line of defence for citizens when betrayed by those who wield political power. We believe that President Zuma’s continued stay in office poses a major threat to constitutionalism in South Africa. It threatens to weaken our economy, to impoverish millions of our people, and further to corrupt and ultimately collapse our state. This negative trend can and must be reversed,” the parties said in a joint statement.
eNCA
| Remuneration: | Market related |
| Location: | Cape Town, Stellenbosch |
| Education level: | Degree |
| Job policy: | Employment Equity position |
| Type: | Permanent |
| Reference: | #FAS/151/0517 |
| Company: | Stellenbosch University |
Stellenbosch University
Facilities Management
Facilities Manager (Stellenbosch Campus) (Ref. FAS/151/0517)
Duties:
Requirements:
Recommendations:
Commencement of duties: As soon as possible
Closing date: 26 May 2017
Enquiries: Mr D Prata on 021 808 4177
Enquiries regarding remuneration/benefits as well as technical assistance with the electronic application process: Human Resources Division, Tygerberg Campus on 021 938 9636
The university will consider all applications in terms of its Employment Equity plan, which acknowledges the need to diversify the demographic composition of the staff corps, especially with regard to the appointment of suitable candidates from the designated groups.
The university reserves the right not to make an appointment.
Your application, comprising a comprehensive curriculum vitae (including the names and e-mail address of at least three referees), must reach the university before or on the closing date of the advertised post.
Apply online at www.sun.ac.za/english/careers
Candidates may be subjected to appropriate psychometric testing and other selection instruments.
The university reserves the right to investigate qualifications and conduct background checks on all candidates.
Should no feedback be received from the University within four weeks of the closing date, kindly accept that your application did not succeed.
Posted on 15 May 09:34
Stellenbosch University
LOGISTICS CLERK REQUIRED IN CAPE TOWN Qualification Grade 12/ Matric Degree/ Diploma in Maritime Experience 1 – 2 years’ working experience Experience in Equipment and Stock Control Experience with Navis Experience in Invoicing Knowledge of Rules and Regulations Skills Great Interpersonal Skills Attention to Detail Computer Literate Great communication skills Planning and organizing skills Punctual and self-disciplined 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
ASSISTANT STORE MANAGER REQUIRED IN DURBAN NORTH Requirements: Grade 12/Matric Diploma/ Certificate in Hospitality 3-5 years’ Experience in the Hospitality or Retail Industry in a management position. Knowledge of GAAP system Computer Literate Good knowledge of acceptable business practice and accounting principles Staff management experience Food safety / HACCP training You will need to reside in DURBAN NORTH or surrounding area. Please take note: If you have not been contacted within 14 days, please consider your application unsuccessful. Your details will be held for future vacancies.
Durban – The Sharks have confirmed that flyhalf and captain Pat Lambie is concussed and that he will not travel with the side for Saturday’s Super Rugby clash against the Sunwolves in Singapore.
Lambie, in his first start since round three in Super Rugby 2017, lasted just 12 minutes of Saturday’s 35-32 loss to the Kings in Port Elizabeth before he left the field with a head injury.
Lambie, who had collided with team-mate Rhyno Smith, tried to shake off the knock but was removed from the playing field shortly afterwards on medical advice.
It has been another tough season for the Sharks pivot, who had been out with a fractured vertebra since the win over the Waratahs in Durban on March 11.
This latest injury has prompted fresh speculation over Lambie’s future, given his history of concussion.
Last year, he was sidelined for six months after he was knocked out cold by CJ Stander in the first Test between the Springboks and Ireland in Cape Town.
The Sharks could not confirm the extent of Lambie’s injury this time around, but they did confirm that he would miss the Singapore trip for what has become a crucial fixture for the Sharks.
On Saturday, it was Garth April who replaced Lambie at flyhalf and with Curwin Bosch away on SA U-20 duty, that is likely to continue this weekend.
Injury Update: Pat has concussion symptoms. The Sharks medical team are being cautious and he will not travel with the team to Singapore. pic.twitter.com/W8kk5EcWyO
— The Sharks (@TheSharksZA) May 15, 2017