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This Challenging TRX Workout Will Revamp Your Boring Gym Routine

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The gym is filled with tons of complex machines, all designed to tighten and tone various areas of your body. With so many flashy options to choose from, chances are, you've been overlooking one ultra-versatile piece of equipment: the TRX suspension trainer. But his seemingly simple item is actually a super effective workout tool. It was designed to add extra challenge to many of your usual go-to exercises, like squats and mountain climbers, to help your body build strength, balance, flexibility, and core stability.

The best part: It's totally versatile. While you can find TRX trainers at any gym, you can also use them to get toned just about anywhere—whether that's in your home, the beach, or the park—by simply attaching your trainer to a sturdy object overhead (like a tree, for example). Not to mention, it's compact enough to squeeze into your suitcase, making it perfect for working out while traveling.

If you're curious to try out TRX and mix up your usual routine, try giving my 6-move workout a go.  

Single-leg squat

Face the anchor point and grab the cushioned handles. Take a couple steps back so there's plenty of tension on the suspension trainer. Balancing on your left foot, extend your right leg. Begin to lower into a squat, keeping your right leg extended and your left heel on the ground. Once you've hit a 90-degree angle—or as low as you can go with proper form—drive your left heel through the ground returning to a standing position. Do three sets of eight reps.

Tam’s Tip: Don’t sacrifice form for depth. Be sure to keep your arms straights at all stages in the squat to prevent using your upper body instead of your legs and glutes.

RELATED: These 2 'Microworkouts' Are Super Short and Majorly Effective

Reverse lunge

Bring the handles together and place your right foot into the cradle. Walk out a few steps while balancing on your left leg. Begin to lower down into a lunge, hold for one second, and then return to standing. Do four sets of 10 reps.

Tam’s Tip: Make sure that you aren’t hinging at your hips, and really using your legs and glutes to get into the lunge. Avoid pushing off your front leg when returning to a standing position.

Pull-ups

Adjust the handles so that they are at their highest setting. Grab the handles, making sure that your hands, shoulders and hips are aligned. Keep your feet flat on the ground and pull your body up as high as you can, and then lower down to the starting position. To make it harder, straighten your legs, with your heels on the ground and pull yourself up, keeping your shoulders down and back. If you want more of a challenge, pull your entire body off the ground in one fluid movement (as shown above), and then lower back down to the starting position. Start with three sets of 10 reps for the beginner/intermediate variations. Advanced: three sets of four reps.

Tam’s Tip: Be sure that your hands, shoulders and hips are aligned after every rep.

RELATED: 4 Steps to Slim, Sculpted Arms

Single-arm row

Bring the handles together and grab them with your right hand. Lean your body backward, with your feet closer to the anchor point in front of you. Then, while engaging your core and lat, pull your body up in one fluid movement. Straighten your right arm, lowering down to the start position. Do three sets of 12 reps.

Tam’s Tip: To make this exercise more challenging, walk your feet closer to the anchor point, increasing the amount of body weight you are pulling. You can also try standing with a narrow stance to make this exercise more unstable.

Mountain climber

Place your feet into the foot cradles with your toes facing down. Walk your hands out to a plank position. Drive your right knee forward, followed by the left. Repeat.

Tam’s Tip: Try to avoid sawing (each strap changing levels) by maintaining even pressure on the foot cradles.

Pikes

Place your feet into the foot cradles, toes facing down. Walk your hands out into a plank position. From here begin to raise your hips up, engaging your core, creating a upside down ‘v’. Lower your body back down for one rep. Do 3 sets of 15 reps.

Tam’s Tip: Imagine there is a string attached to your tailbone pulling you up and down. Avoid a dip in your lower back by pulling your belly button in and engaging your core.

Junior Designer – Sports (Cape Town)

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Digital Designer Internship (Cape Town)

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Monetary Policy Review – April 2017

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Publish Date: 2017-04-10
Category: Monetary Policy Review
South Africa’s macroeconomic imbalances have eased somewhat, with household balance sheets as well as fiscal and current account deficits all moving towards more sustainable levels. Inflation is falling back within the target range, and is expected to average 5.4% in 2018 and 5.5% in 2019. Meanwhile, gross domestic product (GDP) growth is projected to pick up from 2016’s post-crisis low. The short term growth improvement largely reflects a recovery in the primary sector (agriculture and mining). Over the medium term, output is expected to benefit from renewed investment, stronger household consumption and improved global growth. Growth prospects, however, remain subdued, while inflation is staying relatively high despite receding shocks.

The previous Monetary Policy Review (MPR), published in October 2016, welcomed an improvement in global conditions. This progress has mostly been sustained. Pessimism about world growth has faded somewhat, with themes of secular stagnation and ultra-low long term interest rates retreating in favour of reflation and a degree of optimism. In the United States (US), measures of policy uncertainty are elevated, yet volatility is unusually low while equity markets are close to record highs. Inflation is reverting to target levels following half a decade of outcomes below 2%, and employment gains remain robust. In this context, the US Federal Reserve (Fed) is moving with a new resolve towards policy normalisation. Yet the prospect of higher interest rates, which previously sent shockwaves through financial markets, now seems to be inspiring more confidence than fear. Meanwhile, policy stimulus in China appears to have stabilised growth at relatively high levels. This has allayed fears of a sharper slowdown and has breathed new life into industrial commodities.

In this environment, South Africa’s terms of trade have rebounded to a five-year high. The exchange rate has recovered some ground: 2016 was the first year this decade in which the rand was stronger in December than it had been in January. These experiences have parallels across the emerging market space, with peer countries including Brazil, Chile, Colombia and Russia all experiencing stronger capital inflows and currency appreciation. However, the rising tide is not lifting all boats. In particular, Turkey (where macroeconomic imbalances remain acute) and Mexico (which is especially vulnerable to US policy risk) stand out as exceptions to the emerging market trend.

As in 2013, investors appear to be differentiating between emerging markets based on country specific characteristics. South Africa has benefited from its improved economic fundamentals. The current account deficit is likely to reach 3.2% of GDP this year, from 5.9% in 2013, reflecting a lower external financing requirement. Fiscal consolidation has so far reduced the fiscal deficit to 3.9% of GDP in 2016/17, from 4.4% by 2018/19. Household debt stocks – which peaked at nearly 90% of disposable incomes in 2008 – are now back to 2006 levels, slightly above 70%. This suggests the hangover from the pre-crisis debt boom may at last be fading. Inflation is slowing and should be back within the target range during the second quarter of 2017. These macroeconomic improvements are complemented by other positive outcomes, ranging from normalising rainfall patterns to a sharp reduction in the number of work days lost to strikes. The combined effect is somewhat better economic prospects over the medium term, potentially reversing the trend of slower growth and rising inflation which has dogged South Africa through the post-crisis period and 2016 in particular.

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Creative Group Head (Durban)

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AE Exhibitions (Durban)

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Remuneration: Basic plus commission 
Location: Durban
Education level: Diploma
Job level: Junior/Mid
Own transport required: Yes
Travel requirement: Occasional
Type: Permanent
Reference: #AE Dbn April17

Job description

Scan Display’s Durban office has an opportunity for a young, vibrant go-getter with high energy levels. If you have a formal qualification, persuasive sales skills, excellent negotiation and presentation skills, and are keen for an exciting challenge, send us your CV.

The incumbent will:

  • Convert existing and new business opportunities into sales.
  • Sell and project manage exhibition stands and display projects.
  • Manage relationships with clients, exhibition organisers, suppliers, and all people involved in the activation.
  • Attend meetings with clients.
  • Assist with administrative functions.
  • Provide general office and team support.

Experience in the agency, exhibition and events environment will be advantageous.

The candidate must be computer literate (Word, Excel, email). A valid drivers licence and own vehicle are essential.

The company offers great opportunities for skills development and a pleasant and creative work environment.

Please note: Only shortlisted applicants will be contacted.

Company Description

Scan Display is a specialist provider of exhibition, events and retail display products extending from custom-built stands and portable systems to banner systems, brochure holders, display cases and clip frames.

Scan Display also supplies the full range of exhibition services including shell scheme, carpeting, electrics and furniture rental.

The company has branches in Johannesburg, Cape Town, Durban, Port Elizabeth and Gaborone.

Requirements

  • Excellent communication skills
  • Project management skills
  • Selling skills
  • Client management skills
  • Computer literacy (Word, Excel, email)
  • Drivers licence

Advantageous

  • Exhibition, advertising, eventing experience

Personal Skills/Attributes

  • Team player
  • Self-starter
  • High energy levels
  • Ability to manage tight deadlines

Posted on 10 Apr 15:04

Contact details
Heather Hawes
Scan Display

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Receptionist (Secunda)

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Web Developer/Designer (Durban)

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Migration Plan At The Centre of Discourse With Unions

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Migration Plan At The Centre of Discourse With Unions

In a meeting that was held on the 7th of April 2017 at the Leadership Institute in East London, the Head of Department, Mr. Themba Kojana called all unions for a briefing and engagement on the implementation of the Service Delivery Model in the Department.

Critical to this is the migration plan and the Department “must ensure that the implementation process runs smoothly”, said Kojana. “Also at the center is the reduction of the education districts from 23 to 12 districts.”  As of 1st of April 2017 the Department of Education is comprised of the following Districts:

OR Tambo Coastal, OR Tambo Inland, Alfred Nzo West, Alfred Nzo East, Joe Gqabi, Chris Hani West, Chris Hani East, Buffalo City, Nelson Mandela Bay, Sarah Baartman, Amathole West and Amathole East.

In his presentation, Mr. Mthobeli Gaca, the Chief Director for District Coordination spoke of the following key migration principles:

  • 1. Employment Security
  • 2. Skills retention and Improvement
  • 3. No rights by virtue of acting or seconded status will be recognized
  • 4. Need to match the right skills and competencies with the right positions to meet strategic objectives
  • 5. Establishment of a basis for Skills development and employment equity
  • 6. Commitment by the Department to and acceptance of the transformation plan as the pillar and point of departure for all education delivery programs
  • 7. Facilitation of a smooth transition to the new organizational structure with the least possible disruption for staff and the department
  • 8. Promotion of efficiency, effectiveness and an unhindered continuation of services
  • 9. Compliance and adherence to the applicable employment and labour legislation
  • 10. Fairness, transparency and due regard to the personal circumstances and preferences of staff where possible
    • 1. Job descriptions/profiles will be developed for all posts on the organogram and will thereafter be subjected to a job evaluation process except for occupational specific dispensation (OSD) posts
    • 2. Once the new structure has been finalized and approved, the existing organizational structure/s of the ECDoE will be abolished
    • 3. All newly created and reconfigured positions will be identified for implementation prioritization to address the current pressures related to operational requirements and the strategic goals and objectives of the Department
    • 4. The guidelines, which will be shared with management and labour, and communicated to all employees, will adhere to when executing the migration process to ensure a smooth, structured, consistent and transparent process
    • 5. There will be on-going communication and consultation with employees and their representatives throughout the process
    • 6. The carrying out of a comprehensive review of personnel needs within the Department, as well as an audit of skills, qualifications and competencies of serving officials, including the age analysis of staff
    • 7. The absorption of serving officials, wherever possible, when the work content of a post has not changed significantly and the incumbent has the requisite competencies, qualifications, skills, and experience
    • 8. The appointment of persons from outside the DoE in order to attract scarce talent and promote greater representation, should take place only after all available internal human resource have been considered and with due regard to the objective of a learner DoE and this to be done through the normal recruitment processes
    • 9. Employee grievances will be attended to promptly and employees will have the right appeal if adversely affected by the process
    • 10. There will be strict compliance with the provisions of applicable of applicable legislation including the Public Finance and Management Act;1999, Treasury Regulations;2001, Public Service Act;1994 as amended and Public Service Regulations;2016, Labour Relations Act;1995, The Basic Conditions of Employment Act;1997, The Employment Equity Act;1998, the Skills Development Act;1998, and all other relevant legislation and policies as the Recruitment and Selection Policy and Procedure, Resettlement Policy etc

    He also indicated that this process would be managed guided by certain precepts and using the following tools:

    Some of the fundamental areas that were hemmed in and carried in the presentation were: the configuration of the model, objectives of the Department the model must accomplish, migration map and the population of the structure.

    Subsequent to the presentation, discussions ensued and it transpired that unions were never properly consulted and engaged on this matter, therefore, cannot engage on something they have no thorough and clear knowledge of. They raised the issue of Reference groups that stopped seating without any explanation.It then became clear that the meeting could not proceed until reference groups are reconvened and a migration workshop is organized where all social groups will submit inputs.

    “From time to time we must always take each other on board so that everybody is comfortable in terms of the plans of the department”, said Kojana as he accepted and appreciated the way forward agreed on in the meeting.