Looking for Senior Inbound Consultants for Destination Management Company to work with Swiss, Austrian and German markets. Matric Tourism qualification. Experience working with international Tourists Tourplan an advantage. Excellent product knowledge of Southern Africa Quote and design successful, creative itineraries and proposals for all market related Adhoc groups, Tour Series and FIT . cv@executiveplacings.com
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Basically, there’s a lot to get done. So when you see the word “rest” on your schedule, it’s easy to breeze over.
Why would you do nothing when there’s always something to cross off the list?
The answer is simple: Not running is just as important as fitting in that long run.
Rest days help strengthen your body, sharpen your focus and reinvigorate your spirit so that you actually want to keep training.
“Rest is not a four-letter word to be ignored,” says Kevin Vincent, doctor and director of the University of Florida Running Medicine Clinic.
“The big reason you need it is recovery and recuperation. Every time you run, your body has to adapt to get stronger.”
Read more: 10 signs that you need a rest day!
That’s because when you run, you aren’t just building stamina and strength. You’re also breaking your body down, causing a tiny amount of tissue damage.
Allowing yourself time to recover afterward is what makes it possible for you to come back better next week, next month, next race.
“As much as athletes focus on their volume of training and the speed at which they do workouts, what they do outside of running is equally important to becoming stronger and more resilient in the future,” says Adam Tenforde, assistant professor of physical medicine and rehab at Harvard University, and former distance runner.
Bonnie Marks, psychologist at the NYU Sports Performance Centre, agrees. “If you don’t have time to recharge, it can lead to staleness and general apathy about training.”
Read more: The overtraining matrix
In other words, rest right and you’ll run better and be healthier. Skip it, and you’ll slowly fall apart.
Follow these training tweaks and build a stronger – more rested – you.
Help your muscles recover from hard workouts with this foam rolling routine:
Whether you’re a recreational runner or regularly training, there’s value in taking at least one day off each week – even if you’re doing a run streak. That off day is when your body uses nutrients and undergoes biological processes and hormone cycles to rebuild itself, says Tenforde. Here, four more reasons to chill:
1. Your muscles bounce back
When you run (or do any exercise), you create microscopic tears in your muscle fibres, and your body likes those about as much as you like trying to open a sweaty GU packet.
So it responds by rebuilding your muscles stronger, in preparation for the next session.
The catch: That response only happens with time off. Dr Vincent says that, depending on the length and intensity of your workout, the body needs a minimum of 36 to 48 hours to reboot.
Without it, the body has no opportunity to rebuild and strengthen muscles; they just continue to break down. That negates all the hard work you put in.
2. You avoid stress fractures
If you’re trying to sidestep an injury (and, um, who isn’t?), rest is crucial. Running is great for your bones – the impact stresses the tissue and, just like a muscle, that increases cell turnover and forces the bone to remodel with stronger structures, says Dr Vincent.
“But if you run today, tomorrow and the next day, it never has time to fully repair.”
Eventually, you could be looking at a stress fracture – and a season on the sidelines.
Read more: 6 common injuries you should never train through
3. Tight tendons are protected
Tendons are connective tissues that hold the muscle to bone, so they work constantly as the body moves. But blood doesn’t get to them easily, so they take longer to repair than tissues that have higher vascularity (like muscles), explains Dr Vincent.
If they don’t get that time, the constant pounding can cause chronic damage, like tendinitis – which is inflammation from overuse.
4. Your brain has time to chill
Yes, running is a form of stress relief. But every time you lace up, it increases the levels of the stress hormone cortisol in your body.
Why? “The body doesn’t know if you’re running away from danger or if you’re running for fun,” saysDr Vincent.
That cortisol bump can cause mood issues, irritability, sleep problems and other health issues if stress levels are chronically high, says Marks.
Think of it like a scale: Overtrain, and you’ve tipped too far in one direction; schedule regular rest days, and you’re back in balance.
This article was originally publised on www.runnersworld.co.za
Image credit: iStock
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| Remuneration: | Basic salary |
| Location: | Johannesburg, Bryanston |
| Education level: | Degree |
| Job level: | Mid |
| Job policy: | Employment Equity position |
| Type: | Permanent |
| Reference: | #NSAM7 |
| Company: | Ogilvy PR |
Ogilvy PR is one of the country’s most successful PR agencies, having won multiple awards for the work that we’ve done. We work on multiple international brands and offer a dynamic, hard working and fun working environment. An Account Manager should be a broadly capable project and account manager who handles a wide range of assignments, projects and/or clients with a high degree of success and independence.
An account manager has demonstrated high-level professional knowledge and skills. She/he should be able to manage a piece of a large account or a few smaller ones, with top cover from her/his account director, business director, director or and/or managing director. She/he should have project management, budgeting, counselling, programme, people management and emerging business development skills. He/she takes responsibility for the projects he/she manages, providing excellent client service, applying the office’s best resources, effectively managing people involved in projects and managing for profitable growth. As account manager demonstrates the ability and wherewithal to deliver on our vision, performance requirements and growth projections. An account manager has strong client relationships. There is no time limit on the account manager position.
Job description
An account manager meets all the responsibilities and expectations of an account executive and:
Professional skills
Financial/administrative
Initiative and general management
In alignment with our transformation strategy and client needs, preference will be given to EE candidates.
The Talent Team at Ogilvy appreciates your interest in the agency and thanks you for your application.
However due to high volumes of applications received we will only be able to contact candidates that have met the recruitment criteria.
If you have not heard from the Talent Team within six weeks of application please note that you were not shortlisted for this particular role.
Posted on 07 Dec 14:56
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We are a Johannesburg-based integrated advertising agency defined by a devotion to brands and a dedication to ideas.
Cape Town – Australia fast bowler Mitchell Starc believes that in future skipper Steve Smith will consult with the bowlers before deciding whether or not to enforce the follow-on.
Smith chose not to enforce the follow on against England in Adelaide allowing the tourists back into the game as they knocked over Australia cheaply.
It was revealed during the Adelaide Test that Smith had not consulted the bowlers before making his decision.
Starc said after Australia won the Test to take a 2-0 lead in the Ashes series: “If we’re in that position again, I’m sure we’ll chat about it as a group.
“As Smithy said, it’s a long summer. It’s a massive series for us. The three of us (Starc, Josh Hazlewood and Pat Cummins) haven’t really played that much cricket together, in the longer formats anyway, and there’s a lot of cricket to be played after the series as well.
“So, in the end, we won the Test match anyway so the follow-on’s irrelevant.”
Australia have been quick to dismiss the decision as irrelevant however there is no doubting that England’s performance in the field lifted the tourists even if they didn’t win and it may spark a rally from Joe Root’s struggling charges.
Coach Darren Lehmann said of the decision: “(I have) no dramas with it. Obviously it was a tough call at night, but give your bowlers a rest … and the result is exactly what we’re after anyway. So that’s vindicated.”
Starc feels that this Australian team will become better and warned England that their Ashes campaign could get even tougher.
He said: “The exciting thing is our bowling group can still get better.
“We’ve obviously managed to take 40 wickets in the last couple of weeks and do some really good things, but I think there’s still a lot of room for improvement.
“‘Gazza (Lyon) is bowling outstandingly at the moment. That allows the other three of us to do what we need to do from one end if need be”, added Starc.
“Then Josh does what he does and allows Pat and me to bowl as fast as we want.
“I hope we see a nice, fast, bouncy wicket – a WACA of old – and we can get stuck into their batters again.”
The critical third Ashes Test gets underway in Perth on December 14.
JOHANNESBURG – Security personnel harrassed eNCA journalist Motheo Khoaripe during a live crossing from the Deloitte office park in Johannesburg.
Khoaripe was reporting on latest developments in the Steinhof financial scandal.
[WATCH] Office park security interrupts our live crossing with #Moneyline anchor, @Motheo_Khoaripe, as he reports on the #Steinhoff scandal outside #Deloitte‘s Head Office. Courtesy #DStv403 pic.twitter.com/T1q70LqQmL
— eNCA (@eNCA) December 7, 2017
Steinhoff lost more than 63 percent of its share value on Wednesday with German prosecutors wanting to interview at least four officials after the resignation of CEO Markus Jooste.
The JSE is now trying to obtain more information after nearly R183-billion of market value was wiped off the local market due to allegations of financial irregularities at the furniture retailer.
Steinhoff owns popular retailers Pep, Ackermans, HiFi-Corporation, and Incredible Connection, amongst others.
eNCA
Cape Town – The State Security Agency (SSA) and Parliament’s joint standing committee on intelligence are drafting new regulations around vetting procedures at state institutions that will include sanctions.
State Security Minister Bongani Bongo and SSA Director-General Arthur Fraser addressed the Standing Committee on Public Accounts (Scopa) on Thursday on the vetting processes at government departments.
A coy Fraser said he could not give much detail away about the drafting of the new legislation, but said it would ensure greater consequences for non-compliance.
“These regulations should be finalised very soon. There is just one element we are [still] finalising,” he told MPs.
ALSO READ: Senior crime intelligence officials without top secret clearance
“The regulations are going to attach a sanction to both the individual and the head of the institution. That is important going forward.”
Bongo agreed, saying that although accounting officers already had powers to vet individuals, accountability was a problem.
“What was lacking is the sanction. In the main, we want to zoom in on sanctions to the accounting officer and the one who does not want to take polygraph-related assessments.
“We also accept we have not moved at the pace that Parliament has wanted us, but we are a nation at work.”
‘Playground of corruption’
The meeting was called after it came to light that only 7% of Transnet’s supply-chain management (SCM) staff have been vetted, despite a 2014 Cabinet instruction that all SCM staff in government be vetted.
Scopa MPs appreciated the developments, but said the nitty-gritty of how they conducted vetting was between them and the standing committee.
What was of concern to Scopa, was that it was leading to small and huge rand losses at almost all levels of government through corruption.
ALSO READ: DA threatens legal action against SSA’s Arthur Fraser
“Supply-chain management is the playground of corruption, and staff have not been vetted, despite Cabinet’s decision,” said IFP MP Mkhuleko Hlengwa.
“That is the biggest threat to national security at the moment; freeloaders dealing with public funds. We need to plug the hole.”
ANC MP Ezekiel Kekana said it was worrying that the SSA seemed to be explaining away the lack of compliance on Cabinet’s directive.
DA MP David Ross said heads of state institutions also had a duty to vet individuals, and that the SSA should ensure compliance.
New e-vetting pilot coming
Fraser admitted that there had been little follow through on Cabinet’s instruction, but claimed the problem was one of resources, volume and time. The process was also still manual, he said.
They also found resistance from some top executives and labour unions.
“We are vetting, we just aren’t doing enough. We have found in many instances that people do not want to co-operate or be a part of polygraph tests.”
The solution, he explained, was a proposed e-vetting system for the first two phases of the process, including the gathering of information.
ALSO READ: SA spy agency ‘mismanaged’ R1.5bn
A pilot run of a new digital system is planned for April 2018.
“We will enroll all individuals who do business with [the] State and verify their bona fides. Once we have digitised and modernised our vetting, we’d be able to reflect on all those that work within the State.
“It would then mean we can do more detailed investigation when required.”
‘Aiding and abetting’
Up until now, heads of state institutions could still override an SSA recommendation and appoint an individual without a security clearance, he said.
The legislation and the new system would deal with the workflow problems and ensure sanctions in future.
They were also in the process of placing a unit within the Chief Procurement Office at Treasury.
Hlengwa ended with a warning around Cabinet’s directive.
“If that is not done with the necessary haste, then we can come to no other conclusion than that the SSA is aiding and abetting non-compliance in the SCM sector and the rise in corruption.
“It makes you complicit.”
After the meeting, Bongo told two journalists that he had not yet received any feedback from his political authority or the police over accusations that he had tried to bribe the evidence leader of Parliament’s Eskom inquiry.
He said the matter was sub judice and he could not comment, before being whisked away by four bodyguards.
State Security Minister Bongani #Bongo and #SSA director general Arthur Fraser in Parliament to discuss #vetting processes at #SOEs and govt departments with #Scopa. @TeamNews24 pic.twitter.com/T2Q6sJp6Vl
— Paul Herman (@PaulHermanCPT) December 7, 2017
Cape Town – The Currie Cup Premier Division looks set to be shortened for the 2018 season.
According to Rugby365, SA Rugby will hold a general council meeting on Friday where the shortened version will be ratified.
According to the rugby specialist website, the competition will still feature seven teams but it will be a reduced, single-round format.
In 2017, the seven participating teams played a double round of fixtures, playing each other on a home and away basis.
However, the competition was somewhat spoiled when the start overlapped with the Super Rugby playoffs, forcing the Lions and Sharks to field weakened teams.
The Free State Cheetahs were also forced to play a large part of the event with a second-string outfit due to their inclusion in the PRO14.
In recent years the Currie Cup lost some of its appeal with the Springbok players’ participation also limited.
Western Province won this year’s event when they upset the Sharks 33-21 in the final in Durban.
The seven participating teams – WP, Sharks, Golden Lions, Blue Bulls, Free State Cheetahs, Pumas and Griquas – will again contest the 2018 event.
Griquas finished last this year, but defeated the Griffons 59-26 in the promotion-relegation match to retain their top-flight status.
| Remuneration: | R7500 – R8000 per month Basic salary |
| Location: | Durban |
| Reference: | #DUR001152/CH |
| Company: | Sandi Crowther Recruitment |
Well-established, successful company seeks experienced accounts clerk with VIP Payroll and Excel to handle accounts and 100 salaries for nine fast food franchises.
Take charge of salaries on VIP Payroll including EMP201’s on Efiling. Process Vat 201 on EFiling and handle basic accounting functions for the stores on Pastel.
Great opportunity for someone looking for flexi time as working hours are from 8am – 2pm.
Posted on 07 Dec 14:25
One of the most established team of Recruitment Consultants in Durban with a reputation for sourcing and placing top quality candidates at select companies.