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Whether it's at a party Saturday night or at the gym Monday morning, shaking your booty brings much bigger benefits than you might think. One Scottish study found that people who dance recreationally are 62% more likely to report being in good overall health than those who don't. No surprise, then, that fitness trends from Jazzercise to Zumba have harnessed the power of busting a move. Break out your dancing shoes for one of these cool new classes.
Werq
Simulate a night out at the club with your girls (think awesome hip-hop, pop, and rock tunes and plenty of hip shaking) with this high-intensity dance-cardio sweatfest. Use the class locator at werqfitness.com to pinpoint one near you.
Bokwa
Each fist-pumping, fast-paced 55-minute routine involves dancing in the shape of numbers and letters to the latest hit music. Find classes at Sports Clubs in the northeast (mysportsclubs.com) or via bokwafitness.com.
Tabura
This 45-minute strength and endurance class has you performing kickboxing combinations and West African dance moves. Get busy at Miami and New York City Crunch locations (crunch.com) or with streaming video at crunchlive.com.
Character & Charm prevail…
Gorgeous 2 bedroom home ideal for a single person or couple wanting charm, location and convenience. Nestled in a gated village of the sort after West Beach.
Newly renovated granite kitchen and laminate flooring throughout the home, synthetic lawn and stunning little patio overlooking the garden, completed this little gem.
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A WELL ESTABLISHED FOOD MANUFACTURER SEEKS A DYNAMIC PROJECT MANAGER TO LEAD EXCITING PROJECTS FOR LOCAL AND INTERNATIONAL CUSTOMERS.
Please Note:
If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.
Requirements:
Applicants must reside in CAPRICORN PARK or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
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
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Cape Town – The Stormers took the honours 24-23 over the Bulls in their bruising Super North-South derby in Cape Town on Saturday afternoon.
Meanwhile, the Sharks got their Australasian tour off to a winning start with a 23-15 victory over the Waratahs in Sydney and in doing so snapped a run of eight away losses in Sydney.
Although the embattled Lions fought bravely, they were outgunned by the Crusaders who won 36-10 in Christchurch. The Jaguares won 20-15 over the Brumbies in Buenos Aires in the last South African Conference fixture of the weekend.
The men from Durban are leading the local conference table on 26 points, two ahead of the Bulls and three more points than the Jaguares and Stormers (23), while the Lions have 22.
Stormers victorious in bruising derby
The Stormers shrugged off their indifferent form to claim a hard-fought 24-23 victory over the Bulls in their North-South derby in Cape Town on Saturday.
Siya Kolisi’s team scored three tries to two for their fifth victory of the season, while the visitors managed to salvage a losing bonus point through Manie Libbok’s converted try in stoppage time.
The home side showed plenty of attacking intent from the start and they were rewarded with two tries in the opening half by speedsters Sergeal Petersen and Seabelo Senatla (a blood replacement for Dillyn Lleyds).
Petersen went over in the right hand corner following some slick passing in a patient build-up, while fullback Damian Willemse provided the spark for Senatla to score under the poles.
Flyhalf and skipper Handre Pollard kept the Bulls in touch with the home side via three penalty goals as the Stormers went into the halftime break 14-9 ahead.
It was the visitors who scored first after three minutes of play in the second half when scrumhalf Ivan van Zyl went over for a converted try to hand them the lead for the first time at 16-14.
However, the Cape side soon regained the lead through a penalty by replacement flyhalf Josh Stander and then stretched their lead through a third try. Leyds claimed a clearance from Pollard and jinxed his way through a couple of defender before off-loading to Herschel Jantjies to score
The visitors had the last laugh when Libbok scored their second try after the hooter, following a failed attempt by the home backs to run from their own line. The result was a major boost for the Stormers ahead of their away trip to the Jaguares next weekend.
Bosch steers Cell C Sharks to victory Down Under
The Sharks got their Australasian tour off to winning start when they defeated the Waratahs 23-15 in their early Saturday afternoon (SA time) fixture in Sydney.
The two teams were level 10-10 at the halftime break, but the Sharks’ well-deserved triumph was built on a solid defensive effort and lots of physicality upfront
Curwin Bosch was handed his first start at flyhalf for the year and the Springbok put in a composed performance to contribute 13 points in a well-deserved away victory for the Durbanites, who managed to break a losing run of eight games stretching against the Waratahs in Sydney, back to 2000.
Following back-to-back losses against the Jaguares and Reds at home in Durban, Sharks coach Robert du Preez freshened up his team with several rotational changes, which amongst other saw the selection of a new halfback pairing of Bosch and Cameron Wright.
Bosch has showed his attacking instincts this year in the No 15 jersey, but in this fixture he controlled the match for the Sharks with good tactical kicking, while he also slotted over three penalty goals and two conversions.
Waratahs lock Jed Holloway was shown a red card for an elbow to the face of Springbok prop Thomas du Toit shortly after the break, while the Sharks front ranker was in turn yellow carded for holding his opponent off the ball.
A couple of minutes later, Waratahs flank Jack Dempsey was yellow carded for a dangerous tackle, and soon after Springbok centre Andre Esterhuizen powered his way over the tryline for vital second-half score for the visitors.
Bosch added two more penalty goals to secure the winning margin, although Bernard Foley managed to score a consolation try for the ‘Tahs after the hooter.
Crusaders down brave Lions in Christchurch
The Lions fought bravely, but their best efforts were not enough for a rampant Crusaders side, who won their Super Rugby clash by 36-10 in front of the Christchurch faithful on Friday morning.
The defending champions also posted their 25th consecutive home victory and they are now just one win away from equaling their longest home winning streak, set between 2004 and 2007. The match was a repeat of last year’s final, which produced the same winning outcome for the Kiwi side.
The Crusaders led by 17-3 at halftime, courtesy of two converted tries and a penalty goal, and they added three more tries in the second stanza to register a comfortable and deserving win.
It was a gallant effort by the embattled Lions, whose inspirational captain Warren Whiteley has to withdraw from the team after he failed a late fitness test on the eve of the match. Furthermore, Springbok hooker Malcolm Marx was also rested for this encounter.
The Crusaders were rewarded with tries through by Braydon Ennor, and two each by wingers Sevu Reece and George Bridge, while pivot Richie Mo’unga slotted four conversions and a penalty goal. The Jozi side scored a try through fullback Ruan Combrinck and a conversion and penalty goal by midfielder Elton Jantjies.
After three weeks on the road, the Lions will return to South Africa. They have a bye next weekend, while the Crusaders host another South African side, the Sharks, next Friday.
Former senior prosecutor Glynnis Breytenbach remembers it like it was yesterday.
“Lawrence Mrwebi [former Special Director of Public Prosecutions] sat at his desk and stretched out his little, skinny arms and folded them behind his head and said to us: ‘Colleagues, I presume you are here to test my powers’,” Breytenbach recalls.
The meeting concerned Mrwebi’s decision to withdraw the charges against former crime intelligence boss Richard Mdluli. Breytenbach at the time was part of the prosecuting team who thought Mrwebi was making a mistake. The fightback would nearly cost Breytenbach her job.
It was a critical moment in the battle for control of the National Prosecuting Authority (NPA) which is also detailed in the Mokgoro Enquiry report, released this week. The Mokgoro report backs up Breytenbach’s version of events, with the exception of the reference to Mrwebi’s “little, skinny arms”.
In the report, retired justice Yvonne Mokgoro declared that deputy prosecutions head Nomgcobo Jiba, and head of specialised commercial crimes unit (SCCU) Mrwebi were unfit to hold their respective offices.
Both have now been dismissed by President Cyril Ramaphosa.
Looking back at her time at the NPA, Breytenbach says she found herself in the thick of a triple threat attack on the NPA by Menzi Simelane, Jiba and Mrwebi.
Reflecting on the toxic environment described so well in the Mokgoro report, Breytenbach still manages a hearty laugh. “The leadership ability of Jiba and Mrwebi put together couldn’t fill the bottom of thimble,” she tells News24.
Back to the beginning
While Jiba and Mrwebi were the focus of the Mokgoro report, Breytenbach says she should have walked out as soon as Simelane was appointed national director of public prosecutions in 2009.
“When Simelane came to the NPA, in one of the first speeches he made, he said he was there to implement the policies of the ruling party… on that day I should have resigned,” says Breytenbach.
“It went downhill from there, he interfered in prosecution authority, he interfered in existing pockets of excellence, [and] he initiated the dismantling of the specialised commercial crimes unit.”
Simelane was adamant on restructuring the NPA, including initiating processes to dismantle the SCCU.
“We fought very hard against it, but the national director has a lot of power with regards to the setup of the NPA, and rightly so,” says Breytenbach.
When his appointment was later declared invalid by the constitutional court two years later, Jiba was appointed acting head of the NPA. However, nothing changed.
“Between [Simelane] and Nomgcobo Jiba, they should really pat themselves on the back,” says Breytenbach. “They set out to decimate the capacity of the NPA and they did a damn good job.”
The ‘conniving’ two
With the sharp tongue Breytenbach is so famous for, she explains the tyranny of Jiba and Mrwebi: “They were dictatorial, they were underhand, they were less than honest, they connived, and they interfered on every level with the prosecutorial independence that is guaranteed in the Constitution”.
In November 2011, Breytenbach was told in a meeting that there was a complaint against her regarding a case she was working on. She would only later find out that the complaint was made by Ronald Mendelow on behalf of Imperial Crown Trading (ICT) in a mining rights case against Kumba Iron Ore.
The NPA did not take this complaint further until she got involved in the case of former Crime Intelligence boss, Richard Mdluli.
Not long after Mrwebi’s appointment as Special Director of Public Prosecutions, he started pushing Breytenbach to drop the criminal charges against Mdluli. Breytenbach refused.
Mdluli faced charges of fraud, theft and corruption for unlawfully using the Secret Service Account for his and his wife’s personal benefit.
As a result, Breytenbach and the North Gauteng Director of Public Prosecutions (DPP) Sibongile Mzinyathi approached Mrwebi to express their disagreement with dropping the charges against Mdluli.
“I remember it like it was yesterday,” she adds, “because he did not have the power to withdraw the matter, he had to have consensus with Sibongile before he could withdraw it and he hadn’t even discussed it with Sibongile.”
At the meeting, Mrwebi told the two that he had already sent a letter to the lawyers telling them the matter had been withdrawn. This, Breytenbach says, tied their hands and they agreed to provisionally withdraw the charges and push back at a later stage.
This retaliation never happened, however, as Breytenbach was suspended shortly thereafter.
“When I came back they didn’t send me back to my office, they said there were a lot of other complaints they wanted to investigate now.
“So they sent me to the DPP’s office where I did no work for a year. The idea was that I would spend the next ten years sitting there, earning a fat salary doing nothing because then I couldn’t harm them,” says Breytenbach. As a result, she left the NPA for Parliament.
With the release of Mokgoro report, Breytenbach says she feels vindicated. “Jiba and Mrwebi destroyed the NPA and I could have walked away.
“The reason I fought the disciplinary was to show other people in the NPA that you can take them on and win, they don’t have the power to destroy you. If you’re right, you’re f*cking right.”
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ANC secretary general Ace Magashule defied President Cyril Ramaphosa’s orders on Saturday when he unwittingly defended himself over allegations labeled against him at an ANC rally.
This follows an instruction by Ramaphosa for the former Free State premier to allegedly desist from using the ANC to defend himself against allegation of corruption contained in the book Gangster State: Unraveling Ace Magashule’s Web of Capture.
During the party’s Freedom Day celebrations in his backyard of Parys in the Free State, Magashule with some ANC leaders used the platform to refute claims made against him in the book. Speaking to ANC supporters in attendance, Magashule encouraged party supporters to buy investigative journalist Pieter-Louis Myburgh’s book saying that it clearly displayed falsehoods against him.
Magashule went on to label Myburgh as racist and a product of apartheid architect Hendrick Verwoerd.
Referring to the journalist, Magashule told those at the rally that he was a “just a post boy young boy”.
“A young white boy of 27 years who was not there during the struggle of our people against apartheid writes a book a lies. I want you to read that book. Don’t buy it. Get it online.”
In support of Magashule, MKMVA leader Carl Neihaus told attendees that Gangster State was a “stupid” book.
Magashule then said in the ANC there was no ‘small boss’ but rather the leadership was equal.
Defending his argument, he told ANC supporters that the party was standing together as a collective and would defend the likes of Gwede Mantashe, Nomvula Mokonyane, Bathabile Dlamini and Malusi Gigaba among other leaders.
“I see some people are scared of defending the leadership of the ANC,” Magashule said before singing a famous struggle song. This is in direct contrast to the instruction by Ramaphosa during an NEC meeting in April where Magashule was allegedly cautioned against using his office and the party to fight personal battles.
The party went on the defensive shortly after the release of the book, claiming it was a lie.
Magashule then told the media he was consulting his legal team for further action against the author. This led to a bizarre retraction of the initial statement with the party distancing itself from the secretary general’s office’s press release.
Magashule went further during the rally, launching a veiled attack on Ramaphosa. He accused the State of using its organs to tap his and that of his deputy Jesse Duarte’s phones saying that the State resources were being used for political battles.
He then said that this move was being heightened, as the buildup to the elections intensified.
During his door-to-door blitz in the area, ANC supporters carried large posters with the faces of Magashule, Dlamini and Mokonyane which read “Hands off our ministers”, “Hands off our Secretary General”.
Demonstrating loyalty to former president Jacob Zuma, he said Zuma was the president of the ANC, “when we were not there when we were cowards. You took up arms,” he said, praising him.
It’s easy to skip a warm-up and jump straight to the workout. I mean is it not enough that you’re already exercising? Short answer, not really. Sure you can get away with skipping a warm-up a couple of times but you’re more likely to hurt yourself if you don’t get your body ready. You’re simply prepping the body for exercise.
Seugnet of Ballet on Kloof and Women’s Health Chase The Sun trainer loves a good warm-up, here’s why…
“The healthiest way to start any kind of workout is to make sure your body is ready for it,” Seugnet begins. “Making sure your joints are warm is vital to prevent injury.” Therefore you should activate the muscles and mobilize the joints that you are about to use.
“In my warm-ups, I make sure to do movements that raise my heart rate and breathing rate,” she continues. “This allows more oxygen to travel throughout the body which will make you feel less tired during your workout.” Don’t treat it as a chore, it’s simply preparing your muscles to do their job properly. Makes sense right?
The type of warm-up your body requires depends on the type of exercise that is to follow. “For my typical [warm-up] session I usually start with shoulder and neck stretches,” Seugnet explains. “This will be followed by spinal movements, for example, side stretches and forward folds. These will wake up the spine and open the hamstrings.”
In addition, incorporate a squat into the forward folds. “This is a great way to warm up and stretch the hip flexors and hamstrings,” Seugnet continues. “Runners and surfers lunges are also great hip flexor stretches.” Just really loosen everything up. “I usually do arm swings, small jumps or running on the spot. From this into lunges to elevate my heart rate,” she concludes.
Read more: The common warm-up mistake you could be making
“Warming up is crucial for heating up muscle tissue,” Seugnet says. “The risk of skipping this step is injuring a muscle or a joint. Often people tear a muscle which could have been prevented if the warm-up was done properly.”
But that’s not all, your body will thank you for stretching. “You will also feel less sore the next day if you stretched properly,” she adds. “Our joints have a fluid called Synovial fluid. This is found in the cavities of our joints. The main function is to lubricate our joints so there’s less friction during movement.” Through warming-up, the Synovial fluid is activated and able to do its job.
Read more: Become a better runner with this warm-up workout
This year, Women’s Health is bringing you a brand new workout – Chase The Sun – dedicated to stretching and toning. This stunning new session will be taking place outdoors on the manicured polo fields of Val de Vie. Seugnet will be leading us all through some stretching and mobility work. “You can expect a great start to the day by connecting with yourself through breath and awareness,” she explains. “Using mobility moves and stretches, we’ll get the heart rates up.” It’s the perfect way to get the body ready for a morning of movement.
Women’s Health is upgrading one lucky ticket holder. That means overnight accommodation, dinner with the team and spoils from all our sponsors. Make sure you get your hands on a ticket now to go into the draw. Click here to get yours now!
This article was originally published on www.womenshealthsa.co.za
Image credit: iStock
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