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5 Exercises That Burn a Ton of Calories
The most popular machines at any gym are the elliptical, stationary bikes, and treadmills. Why? I think it’s because they show you the amount of calories you’re burning. FYI—you don’t need a machine to burn that many calories! These 5 exercises will get you the most bang for your buck in burning calories and hitting several muscles at once. Best of all, you can do them at home without a machine. (NOTE: All the calorie estimations are for a person who weighs 155 pounds.)
1. Plank drag (with towel). Get into a plank position, with your hands right underneath shoulders, with your abs engaged and a flat back. Also, you’ll want to place a small towel under each foot. On a hardwood or linoleum floor, drag your body from one side of the room to the other, pulling your body weight by using your arms to move around. One trip across the room, both there and back, counts as one round. Repeat this three times. Check out the image for details.
Calories burned: 12 per round
2. Burpees. Burpees are the go-to full body workout. Get into your plank position, then “jump” your knees towards your chest. Next, jump up, raising your arms in the air above your head and pointing your toes. When you land, go back into your knees-at-chest position and kick your legs back out. This one is INTENSE – do as many as you can a day.
Calories: 10 per minute
3. Jump lunges. Start with your feet together, elbows bent at 90 degrees, and then lunge forward as shown. Next, jump straight up as your raise your hands to the ceiling (but still keep your elbows bent!) then land in a lunge with your opposite foot forward this time.
Calories: 12 per minute
4. Renegade row. You’ll need two hand weights for this one. Get into your plank position, with your weights in your hands that are supporting you. Lift one arm against your body, so your forearm aligns with your back and your elbow is at 90 degrees. Hold for 2 counts, then lower back down to start. Repeat on the opposite arm. Check out the image for details.
Calories: 15 per minute
5. Squat to press. Grab two light hand-weights and stand with your feet shoulder-width apart, elbows bent 90 degrees and your palms facing forward. Get into a squat position and hold for two seconds. Next, push through your heels to stand up straight while raising your weights towards the ceiling. For a great image of this one and more strength moves for weight loss, check out the 5 Best Strength Moves for Weight Loss.
Calories: 14 per minute
Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’sToday Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on G+ and on Pinterest.
News24.com | Man killed after bakkie crashes into river near Bethel
One man has died and another was injured when a bakkie crashed into a river in Bethal on Saturday, paramedics have said.
Just after 05:30 on Saturday, emergency responders were called to the scene on the R38 where the bakkie had crashed down a bridge and become partially submerged in the river underneath.
At the scene between Bethal and Standerton in Mpumalanga, paramedics from ER24 and Bethal Emergency Services found a man trapped inside the vehicle, who had suffered fatal injuries. The second occupant was found with moderate injuries near the bakkie.
The exact circumstances surrounding the cause of the incident are not yet known, said ER24 spokesperson Werner Vermaak.
Local authorities attended the scene and Fire and Rescue personnel removed the vehicle from the river.
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KEEP UPDATED on the latest news by subscribing to our FREE newsletter.
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News24.com | Arson suspected in St Francis Bay fire
Police believe an act of arson lies behind Thursday’s St Francis Bay blaze.
Police have released a statement saying they are on the hunt for two men, believed to have been calming bees with smoke when the fire broke out.
The fire caused damage to 13 homes. Two helicopters and 85 firefighters battled the blaze at Lyme Road North, and assistance was requested from the Sarah Baartman District Municipality and Nelson Mandela Bay Metro.
“On Thursday around 13:00, a woman alleged that she saw two men with a beehive in the open field, behind Lyme Road North, St Francis Bay,” said police spokesperson Sergeant Majola Nkohli.
PICS: Around 11 houses burnt in St Francis before fire contained
The witness said one of the men was wearing a blue overall and the other was pushing a bicycle.
“It is alleged that upon seeing that smoke was turning into fire, both men ran away,” said Nkohli.
“Police are urging anyone with information that could assist with their investigation to contact the investigating officer, Detective Warrant Officer Lwazi Solombela, at 071 475 1831. The information may also be shared anonymously via Crime Stop 08600 10111.”
In December, a runaway fire just a short distance away in Walton Road destroyed 11 houses and damaged a few others.
GET THE NEWS at your fingertips and download the News24 app for Android here now. Get it for your iPhone here.
KEEP UPDATED on the latest news by subscribing to our FREE newsletter.
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Sport24.co.za | Nadal, Federer, Djokovic remain ones to beat at US Open
The year’s final Grand Slam showdown starts Monday on the Flushing Meadows hardcourts with top-ranked Djokovic, 20-time Grand Slam champion Federer and Spanish superstar Nadal having combined to win the past 11 Grand Slam titles.
Federer, 38, doesn’t see a problem with the dominance by the sport’s elder statesmen, who together own 54 of the past 65 Slam titles.
“I don’t think it’s a problem, per se,” Federer said. “Now that Novak, Rafa and me are healthy again, Andy (Murray) also slowly coming back again, has made it much harder for young guys to come through.
“They are definitely knocking on the door big-time now. I think that’s very encouraging for those who want to see somebody else win. I think also Novak’s domination, Rafa’s domination is also not normal for the game of tennis.
“I think there’s going to be chances moving forward, but it’s not surprising with the type of tennis they’ve been playing in recent years.”
Third-seeded Federer also throws in a chance for Swiss compatriot Stan Wawrinka, who like Britain’s injured Murray has won three Slam crowns during the “Big Three” reign, but figures a familiar face will be lifting the US Open trophy.
“Yeah, it seems like the same guys are the favorites again this time around,” Federer said. “It will be a surprise if anybody else won.”
Defending champion Djokovic, seeking a 17th career Grand Slam title, has won four of the past five Slams, denied only by Nadal’s French Open win in June. The 32-year-old Serbian says he has adjusted to the extra pressure of defending over the years.
“It’s a paramount challenge to defend a Grand Slam title,” he said. “These are the tournaments you want to win the most. This is where you want to shine.”
Nadal, 33, has made an impressive run with titles at Rome, the French Open and Montreal and a Wimbledon semi-final loss to Federer.
“Arrive to the big events with good feelings helps,” Nadal said. “Positive feeling, positive memory on my mind. That helps for the confidence.
“For the moment I am feeling well. I am practicing well during the whole week. Now remain a couple of days to just push a little bit more and try to start the tournament in a good way.”
Second-ranked Nadal, an 18-time Grand Slam winner who took his 12th French Open title in June, isn’t too excited over Federer and Djokovic both being in the opposite half of the draw.
“I have to win my matches to have an advantage because I only can meet them in the semifinals,” Nadal said. “I have plenty of work before that to know if I have an advantage or not.”
Russia’s Daniil Medvedev has enjoyed a stellar US Open run-up with a win at Cincinnati and runner-up efforts at Washington and Montreal.
“I don’t consider myself as one of the favorites just because at this moment of my career I haven’t even been in a quarter-final of a Slam,” Medvedev said. “If I get to the quarter-final, it’s going to be already a step forward and I’m going to be really happy about it.
“When I play my best tennis I can beat basically everybody and that’s what I need to keep doing here.”
Austrian fourth seed Dominic Thiem lost to Nadal in the Roland Garros final and will be a threat.
“Every year he’s improving,” Nadal said. “Every day he’s very solid and every year is more solid.
“He has everything to win important events. He already is winning important events. He’s a very, very hard worker. Just a question of time that he achieve all his goals.”
Germany’s sixth-ranked Alexander Zverev warns not to ignore other lower seeds such as Japan’s seventh-seeded Kei Nishikori, the 2014 US Open runner-up, and Greece’s eighth-ranked Stefanos Tsitsipas.
“There are a few guys that have a real shot to win it,” Zverev said.
“Obviously the ‘Big Three’ we don’t need to talk about. Of course, Novak is the big favorite, no question about it, but there are other guys that have been playing great tennis. I think those guys will be able to do some damage.”
Federer, however, wouldn’t mind stretching his lead over Djokovic and Nadal in the men’s all-time Grand Slam title race.
“I’m not putting extra pressure on myself. I know it’s going to be tough,” Federer said. “I feel like I’m part of that group who can do it.”
Health24.com | Why you shouldn’t consider ‘diet’ or ‘lite’ cold drinks as the better option
The health risks of sugary drinks, from juice to cold drinks, are well known.
They can lead to overweight and diabetes, stroke and other problems in the brain, including poorer memory and smaller brain volume.
But cold drinks aren’t the answer.
Increased risk of disease
A number of studies have found an association between artificially sweetened beverages and an increased risk of stroke, heart disease, heart attack and other heart-related deaths in women.
The most recent was published earlier this year in the journal Stroke, with researchers suggesting that, even without identifying a specific cause and effect, people should seriously consider the potentially harmful effects of artificially sweetened drinks.
And there’s more.
Brain-altering substance
Researchers at the Boston University School of Medicine followed 4 000 people of both sexes over 10 years.
Using MRI tests, they linked just one artificially sweetened cold drink a day to brain changes that can lead to dementia, as well as the type of stroke caused by a blockage in a blood vessel.
These risks were triple those of people who don’t drink cold drinks. It didn’t seem to matter which common artificial sweetener – saccharin, aspartame or sucralose – was consumed.
While some people see diet cold drinks as a way of weaning off regular cold drinks, it may be healthier in the long run to skip this type of transition.
Healthier alternatives
If you like cold drink’s carbonation more than the better option of water, flavor plain seltzer (carbonated water) with a squeeze of your favorite citrus fruit, a few crushed berries or both.
For variety, try freshly grated ginger, chopped mint or a teaspoon of vanilla. Also consider replacing soda with a glass of milk – you’ll get important protein and a shot of calcium in the bargain.
Image credit: iStock
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Premium Brand Sales Executive
ALL EXPERIENCED PREMIUM BRAND SALES EXECUTIVES!!!… Take advantage of the opportunity as a Premium brand sales executive in THE GLEN. Our client is looking for candidates who are presentable and well spoken.
Package is market related and will be discussed during interview.
MINIMUM REQUIREMENTS:
– Experience as a New Vehicle Sales Executive at a Premium Brand Car Dealership.
– Able to sell at least 5 – 8 units per month.
– Must have proof of sales.
– Stable work record and contactable references.
– SA Citizen with Matric, Driver’s license, clear ITC and clean Criminal record.
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Used Vehicle Sales Mananger
A fantastic opportunity for HIGHLY EXPERIENCED, USED VEHICLE SALES MANAGERS at our Client’s Dealerships inHeidelberg
We are looking for an EXCEPTIONALLY STRONG candidate who has experience as a Used Vehicle Sales Manager at Dealerships,
who has an excellent track records in the industry.
This person needs to be dynamic and an achiever with a solid track record and not have bounced around between dealers.
This needs to be a performing manager in his current position wanting to grow.
Job description and duties
- Responsible for achieving a targets
- Must maintain an excellent CSI Rating.Able to drive individual sales performance.
- Responsible for achieving budgeted figures.Good expense control.
- Responsible for staff discipline including, HR related issues.
- Responsible for weekly staff training, new vehicle launches as well as advertising on all social platforms
- Packages are market related, and will be discussed with shortlisted candidates.
* Please not that this is an Employment Equity Position
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Junior Hr Administrator
- Human Resource Administration
- Assisting with Payroll
- Data capturing of timesheets
- Strong admin skills
- General Administration duties, filing, typing
- Arranging of Training
- Monitoring of timekeeping, absenteeism
- Management of leave
- Recruiting experience advantageous
Key competencies
- Strong work ethics and ability to work to deadlines
- Professional, well presented and well-spoken
- Effective time management and attention to detail
- Strong Communication and Organisational skills
- Good command of English
Non-negotiable requirements
- Honest, trustworthy and friendly
- Respectful
- Possess cultural awareness and sensitivity
- Flexible
- Professional appearance
Complex Supervisor
To provide a link between Complex Management and its residents within a specific complex. Responsible for the day to day operational activities within the complex such as, but not limited too – assisting prospective tenants with viewings, introducing new tenants to their units by conducting inspections and by escalating tenants frustrations and suggestions through the relevant reporting lines. Responsible for full Operational requires for day-to-day running of the Complex
Minimum requirements:
- Grade 12
- Strong Candidate who is able to deal with problematic Tenants
- Previous experience in Managing Tenants essential
- Must be able to speak fluent English and Xhosa (Not negotiable)
This is a live-in position within the Complex, Candidate will not be required to pay rent, but will be responsible for amenities
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.