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Maple-Glazed Salmon With Baby Bok Choy
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5 Moves That Kate Upton Swears by for a Stronger Body
Between her modeling career, her adorable daughter, and a pro-baseball- playing husband, with whom she travels, Kate Upton is B-U-S-Y. Fitting in exercise became simpler once she enlisted celeb trainer Ben Bruno to create quick, easy-to-follow workouts she could do anywhere. When Kate saw just how effective they were, she wanted to make them accessible to all women. And that’s how Strong4Me was born. Here, she’s sharing the very first workout in the 12-week program with you. Run through this series twice, and you’ll feel the burn!
RELATED: Kate Upton Poses in Unretouched Photos to Call BS on Weight Loss Culture
Split Squat
Stand with feet hip-width apart, then step back with your right foot into a staggered stance, hips square. Place your hands on hips, and draw shoulders back. Bend your back knee, and drop it straight down until your front thigh is parallel with the floor and your front knee makes a 90-degree angle (A). Hold for 10–15 seconds; then extend your legs to rise to the start (B). Do 10 on each leg.
RELATED: This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks
Shoulder taps
Start in a high plank position (A). One at a time, take your hand and tap the opposite shoulder (B). Return to the starting position, and repeat using the other arm (C). Do 8 on each arm.
RELATED: This 30-Day Bodyweight Challenge Will Tone and Tighten Your Entire Body
“Eccentric” leg curl on stability ball
Lie on the floor with your feet and lower legs on the top of the stability ball and your arms along your sides. Raise hips off the floor so your body is in a straight line and your core is tight (A). Pull the ball toward you slowly (B). Slowly straighten your legs, pushing the ball back. Repeat 10 times.
RELATED: Learn How to Properly Engage Your Glutes During These Key Exercises
Hip thrust
Start with your back on a bench, box, or another fixed object and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor (A). Press through your heels and squeeze your glutes to lift your hips until your body is in line with the top of the bench (B). Slowly return to starting position. Repeat 10 times, holding at top for 1 second each time.
RELATED: This 30-Day Plank Challenge Will Transform Your Core in 4 Weeks
Plank
Lie facedown with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor. Rise up on your toes so that only your forearms and toes touch the floor; draw your navel toward your spine, and tighten your buttocks. Hold for 45 seconds.
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News24.com | Homeless killings: Families of 2 victims traced, finally lay them to rest
Two murdered homeless men – who are among five suspected victims of the so-called nocturnal prowler – have finally been laid to rest, almost two months after the discovery of the fifth body in Muckleneuk, Pretoria.
The bodies of the five men were discovered in different parts of the suburb in June this year.
Police have not confirmed that they suspect the killings were the work of a serial killer, but they have dubbed the perpetrator the “nocturnal prowler”.
To date, only three of the victims have been positively identified.
Brigadier Mathapelo Peters confirmed to News24 on Tuesday that police have managed to locate the families of two of the three victims and notified them.
They have been buried and “police still need to locate next of kin of the third victim”, Peters said.
Peters said police would not be disclosing the identities of the victims because the matter was still under investigation.
Developments
Peters also confirmed that there were no further killings which formed part of the investigation.
Although a suspect has not been identified for the five murders, police arrested a man in June who has been accused of stabbing a homeless man in Sunnyside in May.
The man was initially arrested in connection with the attempted murder of another homeless man in February, in Muckleneuk. The National Prosecuting Authority (NPA) declined to prosecute this matter and referred it back to police for further investigation.
The police and the NPA said the man was not connected to the murders of the five men in Muckleneuk.
Five bodies found
According to police, the first body was found in a veld near the Mears Park train station on June 1. Two more bodies were found in Magnolia Park on June 8 and 9.
A fourth body was found on a pavement on the corner of Justice Mohammed and Troye streets on June 18, and a fifth body was discovered a day later, on June 19, at a bus stop about 400m from Unisa’s main campus, also in Muckleneuk.
READ: ‘I am scared’ – homeless man in Tshwane fears attacker’s return
Police said the five victims were homeless, middle-aged males. They were all killed at night.
News24 also understands that victims were either stabbed, suffered blunt force trauma or injuries inflicted in both manners.
Survivors
News24 also previously confirmed that two homeless men, who might have been attacked by the nocturnal prowler, were interviewed by the police.
Peters previously told News24 the task team had established that the two had survived similar attacks in the area.
They had not approached the police about the attacks until recently.
READ: EXCLUSIVE | Homeless Killings – Nocturnal prowler a balaclava-wearing lone wolf
The men reported that their attacker had worn a balaclava, attacked them during the evening while they were sleeping, and acted alone.
News24 also spoke to one man who believed he might have been the first victim of the nocturnal prowler when he was attacked in May.
The man, recounting his ordeal, said the attack happened at around 03:00 and his attacker was wearing a black hooded jacket and wielding a large knife.
“I was the first to be stabbed,” he claimed. “I was sleeping, he was silent and just started stabbing me. He didn’t say anything.”
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News24.com | Tobacco Wars: More footage emerges, this time showing attempted hit on cigarette baron Adriano Mazzotti
New footage has emerged of what appears to be yet another attempt on the life of a cigarette industry boss, following a hit on Gold Leaf Tobacco Corporation’s Simon Rudland this week.
Rudland survived after being shot three times by a gunman as he was arriving for a meeting at the Fair Trade Independent Tobacco Association (FITA) offices in Oaklands, Johannesburg on Wednesday morning.
The shooter opened fire as Rudland pulled into the driveway in his Porsche Boxster. He managed to drive himself to hospital and is recovering.
FITA has decided to release footage of a separate incident targeting controversial businessman Adriano Mazzotti in June. Mazzotti is the director of cigarette company Carnilinx, which is also a member of FITA.
There have also allegedly been death threats against Amalgamated Tobacco Manufacturers (ATM) bosses Yusuf Kajee and Paul de Robillard.
FITA’s chairperson Sinenhlanhla Mnguni says they believe they are dealing with something more sinister than they first thought.
“FITA decided not to release the footage of this incident at the time as we thought it was just a random criminal act, similar to those experienced by many South Africans on a day to day basis. But after the Rudland shooting, and death threats to FITA member Yusuf Kajee and his business partner, it is clear that FITA members are being targeted by far more sinister forces.
“For that reason, FITA members have now agreed to release the footage of this attack on one of our members. We feel it is in the public interest and we’re calling for information from the public at large in relation to these incidents clearly meant to intimidate our members. We are also calling on law enforcement agencies to intervene and protect FITA members from these criminal elements,” says Mnguni.
Mazzotti: ‘Similarities are sinister’
The latest released CCTV footage captures an incident which occurred on June 22, when Mazzotti was visiting his 88-year-old mother at his sister’s house in Illovo.
The video shows Mazzotti being ambushed by gunmen in a white VW Golf. He rams his vehicle into the Golf and the suspects flee. Initially, he thought it was a random hijacking attempt but has since changed his mind. The shooters in the attack on Rudland were also in a white VW Golf.
“The similarities are sinister and obvious, I thought it was random until the Simon incident. It was a quiet Saturday morning and I picked up on what was happening, and as they stopped behind me and I saw the firearms being pointed at me, I put the car in reverse and slammed into them twice.
“The guy closest to me got a bit crushed, I think, and the guys getting out the car on the other side got knocked off their feet. One of them ran to my window and pointed a firearm at me, but he looked in shock and seemed to be trying to pull the trigger and shouted ‘Move your car!’
“The whole thing was over in seconds,” says Mazzotti.
The tobacco baron is no stranger to controversy. Earlier this year, SARS obtained a High Court warrant to attach his movable property to the value of just over R33m, to pay his company’s debt to the tax man.
He’s accused of smuggling cigarettes and SARS claims he owes over R70m in VAT and excise duties. He has also been linked to funding political parties like the EFF, and the NDZ 2017 campaign for the ANC presidency.
FITA members targeted?
Commenting after the failed attempt on his life this week, Simon Rudland pointed the finger at his colleagues within FITA.
“I’m 100% sure it’s one of the [FITA] members. It’s such a cowardly act that they can’t confront me directly. My belief, and it’s only speculation, the coincidences of what has happened are going through my mind. With Gold Leaf being the biggest competitor, they have to protect their share of the market,” said the Zimbabwean national.
But FITA’s Mnguni insists the threat is coming from outside the organisation.
“We have discussed with Mr Rudland the issue of comments attributed to him in the media regarding the incident on 14 August 2019. He is rightfully upset given the circumstances, but we have cautioned him against making bold public statements at such an early stage in the investigations into the shooting incident.
“Rudland expressed that he simply wants whoever is responsible for the cowardly act perpetrated against him and his attorney to meet the full might of the law. In this regard, we give Mr Rudland our full support and backing collectively as an organisation.
“At this stage, we have decided to allow the police to conduct their investigations in relation to the aforementioned incident. We want whoever is responsible for this senseless and evil act to be apprehended and prosecuted swiftly,” says Mnguni.
Tensions have long been simmering between the smaller independent tobacco producers and the so-called “big boys”, the major producers who are affiliated with the Tobacco Institute of South Africa (TISA).
These heightened tensions have also been exacerbated by the recent release of a tell-all book about the clandestine black ops and violence associated with the industry, written by former tax sleuth, Johann van Loggerenberg. In Tobacco Wars, Van Loggerenberg details the dirty tricks, espionage and threats allegedly employed by FSS, the private security arm of TISA.
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Sport24.co.za | Rassie: It’s nice to learn when you’re winning
Cape Town – Rassie Erasmus breathed a sigh of relief and confirmed that his 2019 Springbok squad continued on a trajectory of progress following a 24-18 victory over Argentina at Loftus Versfeld in Pretoria on Saturday.
Sbu Nkosi scored both the Boks’ tries, while Elton Jantjies kicked five from six as he contributed a conversion and four penalty goals.
Erasmus, the director of rugby at SA Rugby, admitted that the result was a case of winning ugly, but that the game had gone pretty much to expectations.
“All week, I knew it was going to be a grind and that it wasn’t going to be a free-flowing game,” he said.
“Argentina could have beaten New Zealand this season with that maul at the end, and they lost to Australia by six and they could have won that game as well, and I knew they were going to come for us.
“They were very well prepared and played so well and if they had won I would have been sitting here saying they deserved to win. I wouldn’t have moaned if they had – they played really well.
“But it’s nice to learn when you’re winning. We had some things confirmed and learnt other things about combinations.
“We did some good things and some bad things. The bad things were giving away stupid penalties and the intercept pass – not that it was Cobus Reinach’s or one person’s fault – and letting them off the hook at times.
“But we ground it out and I was pleased with the last 15 minutes and the way we finished.”
Health24.com | Can you really target fat loss to a specific area or is that total B.S.?
Have you ever wanted to lose weight in a specific area? Like, take away this belly fat, but for all that is good, leave my boobs and butt alone! We’ve all wished for slimmer midsections, thighs or arms, but is it even possible to lose weight in one specific area?
Well, I hate to be the bearer of bad news, but no, there’s no solid scientific evidence to suggest that you can burn wobbly bits on specific areas of your body.
READ MORE: 3 Practical Habit Changes That’ll Help You Lose Weight
“It’s not possible to lose weight in one specific area, so doing 100 crunches will definitely not reduce belly fat. You have to work the entire body to reduce body fat and eating plays a major role in burning said fat,” says trainer and Women’s Health Next Fitness Star, Nomawothi Bafana. “If you do tricep dips, you will shape your triceps slightly, but it honestly will not make a major difference if your body fat is high.”
To understand why targeted fat loss — also called “spot reduction — isn’t possible, we have to understand how fat loss works.
READ MORE: Your Weight Loss Struggles Might Be Genetic, According To Experts
How fat loss works
In a nutshell… it boils down to science.
The fat in our blood is found in the form of triglycerides. Whenever we consume food, our bodies store any calories that aren’t used into triglycerides. Later, hormones release triglycerides for energy between meals. These triglycerides are then broken down into fatty acids and glycerol, which then enter your blood cells.
When exercising, the fatty acids and glycerol from anywhere in your body are used as fuel, not just the body part you’re working on. So, while you can target certain muscle groups, targeting fat loss in a certain area is not realistic.
READ MORE: How To Deal With Loose Skin After Extreme Weight Loss
So, how do I lose fat then?
Since no amount of crunches and sit-ups would burn through just your belly fat, how exactly do you lose weight? The best way to do this is a combination of healthy eating and exercise. Yep, no short cuts or magic formula, just good ol’ hard work.
So instead of doing just 100 crunches a day, aim to do 150 minutes of moderate cardiovascular exercise a week and mix in some strength training to help with muscle composition.
When it comes to eating, try to find a good balance. There are plenty of weight-loss methods, from intermittent fasting, keto and paleo (the list goes on), so find what works for you. Whatever eating plan you choose, just remember it’s important to give your body adequate calories and nutrients. Good ‘fat-burning’ foods to add to your shopping basket are:
- Nut butters. These are packed with healthy fat, fibre, and protein, which is a great combo to keep you energised and satisfied.
- Eggs. Another great source of protein (six grams) and healthy fats (five grams).
- Avocados. They’re an excellent source of potassium, which helps reduce water retention and bloat.
- Grapefruit. They’re low in calories and make an excellent snack.
- Quinoa. Not only will the super grain satisfy any carb cravings, but it is also a good source of protein.
Just aim to burn more calories than you consume, and your body fat should start decreasing.
This article was originally published on www.womenshealthsa.co.za
Image credit: iStock
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Ios Developer
Education: Relevant Qualifications
Experience: Minimum 3 years’ experience
Reference:
Job Description: If you are a mobile development junkie with iOS being your main focus then get in touch and you might be in for an opportunity of a lifetime.
Requirements:
Relevant Qualifications
Minimum 3 years’ experience
iOS
Java
.Net
SQL
Duties:
iOS Development
App Store Publishing
Developing on Other Mobile Platforms
Strong Security Background
Should you meet the requirements for this position, please email your CV to it.careers@goldmantech.co.za or fax to 086 668 8041. You can also contact us 021 555 0952.
Correspondence will only be conducted with short listed candidates. Should you not hear from us within 3 days, please consider your application unsuccessful
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Senior Goods In/orders Officer
We are recruiting for a Senior Goods in/Orders Officer
The role will involve:
Place orders with suppliers telephonically and via email
Capture Purchase Orders for all orders placed
Follow up on the delivery of stock from suppliers
Assist in managing back order stock
Assist in managing the receiving of stock from suppliers
Count and verify stock delivered on the Invoice with the Purchase Orders
Record batch codes and expiry dates
Ensure stock is stored correctly
Notification of stock received
Re-order stock ordered but not received
Follow up on out of stock
Keep and manage accurate inventory of all equipment and stock
Control incoming and outgoing stock in accordance with warehouse procedures and policies
Ensure that all stock movements are correctly captured on the system
Required Skills/Qualifications :
Senior Certificate
Action and solutions focused
Must be able to work under pressure and meet deadlines
Well organised, with the ability to maintain systematic stock records and inventories
Strong interpersonal skills
Excellent numerical skills
Attention to detail
A natural leader
Responsible, honest, and trustworthy
High ethical standards
Self accountable
Ability to manage more than one task at any given time
If you feel that you have the skills and experience required in this advertisement please submit your CV including an outline of your experience to 086 536 5063
Offer:
R26000
Benefits
Overtime
Bonus
Sales Representative – Paint Industry
Our client is looking for a results-driven sales representative to actively seek out and engage customer prospects. Maintain positive business relationships with customers. Achieve agreed upon sales targets. Must have technical AND decorative paint knowledge and experience – non-negotiable.
Minimum requirements:
- Matric or Equivalent qualification
- Valid Driver’s license
- Strong sales background
- Proven work experience as a sales representative
- Excellent selling, communication and negotiation skills
- Industrial & Decorative Paint experience preferential
Facilitator & Assessor Nc: Production Technology Nqfl2
Awesome career opportunity!
A national and leading Skills Development and Training company is looking to appoint an experienced Facilitator & Assessor NC: Production Technology NQFL2. This position is based in East London.
This is a Fixed Term Contract.
POSITION PURPOSE
The Facilitator / Assessor will be a key member of the company’s Technical training department, working closely with the Head of Department: Technical and other teammates to ensure a continual process of keeping projects up to date and leading the delivery of quality training and assessment outcomes in keeping with the company’s goals, mission and vision as well as in line with ETQA standards
KEY PERFORMANCE AREAS
- Effective delivery of training facilitation and assessment
- Responsible for planning and monitoring of all resources that affect training
- Ensure all the Technical department’s outcomes are timeously met in “the life of a project”
- Provide optimal support to learners
KEY TASKS TO BE PERFORMED
Effective delivery of training facilitation and assessment
- Complete all administration associated with facilitation and assessment
- Adhere to training facilitation and assessment plan
- Draft lesson plans in preparation of classes
- Facilitate learning in a coherent manner using relevant methodologies in line with the established principles and site
- Meeting and adhering to facilitation schedule deadlines when delivering training in the class and according to clients site specifications
- Present weekly delivery plan to learners
- Report learner challenges to the learner mentor/Co-ordinator
- Assist candidates to build an authentic Portfolio of Evidence (POE) along with evidence from specific sites
- Ensure learner readiness for summative assessments by ensuring pre-practical assessments are covered on the clients site/production line
- Facilitate the collection of evidence for the assessment purposes i.e. conduct formative and summative assessments both in the class and on the clients site
- Mark formative assessments and summatives
- Request additional assessments when needed
- Follow up on assessments and take full responsibility thereof
- Evaluate the quality of assessments completed
- Provide feedback to learners on assessments
- Record the assessment decision
- Regularly review the facilitation and assessment processes and review with Head of department: Technical
Responsible for planning and monitoring of all resources that affect training
- Work closely with the respective Project Manager(s) ensuring deadlines and clients specifications are met and that resources are available and approve by Head of Department: Technical
- Consult with Head of Department: Technical on content of material and best practice
- Submit daily attendance registers to Project Managers and learner HR Co-ordinator
- Keep record books updated
- Follow quality assurance procedures within the Technical department to uphold all criteria required to maintain Accreditation
- Adhere to all control systems as required
- Submit any/all tracking reports and archive files according to the technical process
- Ensure that relevant SETA tracking documents are updated and consolidated
Required qualifications
- Constituent Facilitator / Assessor for NC: Production Technology NQFL2, more than two constituencies will be an advantage
- Registered by the relevant ETQA body (Education and Training Qualifications Assurance) in order to measure specific National Qualifications Framework (NQF) standards and qualifications
- Understanding of 5S, lean manufacturing and supply chain principles an advantage
- Adhere to all client requirements and specifications
Should you apply for an advertised vacancy, kindly note that your application is deemed to be unsuccessful should you not receive a response from our offices within 2 weeks of application.