Junior Accounts Administrator. Duties such as: filing, basic recons, data capturing & month-end acc. Matric 1 yrs accounts admin experience. Comp lit: Pastel + Excel. Email a recently updated CV to: hollistarfinancegroup@gmail.com
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Willpower: it’s one of those things some people are born with, like thick hair or a trust fund. Right?
Actually, the research suggests otherwise: Roy Baumeister, a professor of social psychology at Florida State University, says you can strengthen your willpower with practice.
“The more you flex it, the stronger it gets,” he says. Try our plan.
Read more: How Men’s Health readers just like you motivated themselves to lose weight and get fit
Beginner:
1. Try an overture
Working out to music is undeniably motivating. But a UK study found that playing ready-to-sweat music before a workout – when you’re struggling with that “C’mon, skip the gym” inner voice – makes you more likely to follow through.
2. Lose the lame clichés
Athletes who attain goals are often said to “hit their peak” or “reach new heights”. But endlessly imagining yourself moving to the top can actually kill motivation, suggests research in the Journal of Consumer Psychology.
3. Sleep for strength
Tired and hungry is no way to get through the day. In a Northern Illinois University study, people with poor sleep habits ran out of self-control faster than deep sleepers did. Solution: hit the hay around the same time each night, avoid napping in the late afternoon, cut out caffeine after 2pm, and use your bed for two things only – sleep and sex.
Read more: How to sleep better, gain muscle and get more sex
4. Play a game
People who play strategy video games tend to do more things that are good for them in the long run, according to a study in the journal Personality and Individual Differences. That could be because these games require you to analyse your actions and their consequences and visualise future possibilities.
5. Don’t skip meals
Maintaining self-control is tougher when you have low blood sugar, suggests research from the University of South Dakota. Higher blood sugar levels signal your body to conserve its resources, of which willpower may be one. To keep your blood sugar levels steady, eat a snack of lean protein (biltong!) or complex carbs, such as vegetables or dried fruit.
6. Clean your mess
A chaotic, disorganised environment can raise stress, weakening willpower. So clean up! In a Cornell study, stressed-out women in a messy kitchen scarfed nearly twice as many cookies as those in a tidy one, reaching for sweets instead of healthier snacks.
7. Take a different route home
In a Health Psychology study, overweight or obese people were more likely to eat high-kilojoule snacks if they were near fast-food joints than if they weren’t. If they were near supermarkets, they were more than twice as likely to eat low-kilojoule snacks.
Read more: The science behind your cravings and how to beat them
Intermediate:
8. Audit what you eat
Keeping an electronic food diary can boost your resolve, and the most diligent reap the biggest rewards. In one study, dietitians suggested myfitnesspal (free, ios and android) more often than other apps.
10. Laugh it off
Cracking up can make you more persistent, according to Australian research. People who watched a comedy clip before attempting a tricky task kept at it longer than people who first watched a nature video. The researchers believe that amusement makes you want to push harder.
Read more: Why funny guys make the best lovers
11. Eat healthy before you shop
People in a Cornell study who ate an apple slice before grocery shopping bought 13% more fruits and vegetables than those who ate a cookie before grabbing a cart. “Eating the apple put shoppers into a health-focused mindset,” says study author Brian Wansink, director of the Cornell University Food and Brand Lab.
12. Get sweaty
A French review found that regular exercise may help bolster discipline. And a study in Psychology of Sport and Exercise suggests that exercise is especially helpful in people prone to low self-control.
13. Tell yourself you want it
People who feel the desire to achieve their goals – as opposed to feeling an obligation to succeed – do better, Canadian research suggests. When you feel compelled to pursue goals, you’re more likely to be tempted by obstacles along the way, like that chocolate cake when you’re trying to cut back on sugar.
Read more: The secret to how everyday South African men are achieving their goals
Advanced:
14. List your goals
Write down some fitness benchmarks for the short and long term, says PT Michael Wood, of Michael Wood Fitness. Keep the objectives specific and quantifiable. “In order to manage something, you need to measure it,” he says. Use an app like Nudge to track your progress.
15. Think really, really big…
When people in a Swiss study thought of willpower as an abundant resource, their self-control improved. Just knowing that willpower is shaped by your beliefs can help you gauge how depleted it is, says study author Katharina Bernecker.
16. But don’t strut
Overconfidence can undermine willpower, according to University of Cincinnati research. To stay on track, study author Anthony Salernore commends taking pride in who you are, as opposed to what you’ve accomplished. “Rather than saying to yourself, ‘I am proud that I am already halfway done with my goal,’ say, ‘I am proud of myself for being a disciplined person,’” Salerno advises.
17. Turn up the AC
People in a psychological research study who held a cold object did better on a self-control test than those with a warm one. Cold temps may be linked to alertness.
Read more: The thing that leaves you more alert than a giant cup of coffee
18. Set reasonable constraints
Try “precommitment” to boost your self-control. In a study from Arizona State and Florida State, researchers promised participants they’d receive 100 M&Ms – but first they had to write down how many they wouldn’t eat. This commitment helped them eat fewer sweets.
19. Plan ahead
Positive thinking isn’t enough says NYU psychologist Gabriele Oettingen. Think about what you want, identify obstacles and plan work-arounds. Say you’re headed out of town. Pack resistance bands so you can work out at the hotel.
20. Turn off your mind
Swiss researchers found that people who meditated showed stronger self-control than those who didn’t meditate. Meditating may help you focus on goals and tune out temptation. Breathe mindfully for 10 minutes a day.
This article was originally published on www.mh.co.za
Image credits: iStock
| Remuneration: | Basic salary |
| Location: | Nelspruit |
| Reference: | #NEL007496/BR |
| Company: | MPRTC Recruitment |
Warehouse assistant required in Nelspruit.
Requirements:
Applicants must reside in Nelspruit or surrounding area.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Interested? Please visit our website www.mprtc.co.za to submit your CV or for more information.
Posted on 08 Nov 12:22
The most essential and important resource any company can possess will undoubtedly be the talent that they employ. This is where MPCT is crucial, in that we specialise in the most diverse and complex resource; we supply people, the right people, for your company.
| Remuneration: | Basic salary |
| Location: | Cape Town, Tokai |
| Company: | Meredith Harington |
Meredith Harington is an established, connected firm in Tokai, Cape Town, which is committed to the highest professional and service standards.
If you have a passion for excellence, and wish to qualify as a Chartered Accountant in a highly professional and dynamic environment where your development will determine your progress, contact us about a SAICA training contract.
If you are interested in the entrepreneurial side of business, then this is where you should be looking to train.
We are looking for confident, articulate, aspirant professionals with a BComm degree either:
*Salary offered would be defined as market related and would depend on the level of the applicant.
*Only candidates with a valid work permit will be considered.
*Having own transport is a condition of employment.
Posted on 08 Nov 11:32
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
| Remuneration: | Basic salary |
| Location: | Cape Town, Tokai |
| Company: | Meredith Harington |
Meredith Harington is an established, connected firm in Tokai, Cape Town, which is committed to the highest professional and service standards. If you are interested in the entrepreneurial side of the business, then this is where you should be looking to further your career. We are looking for a confident and articulate person of a high calibre to take on the role as a payroll administrator within our dynamic firm.
Main Purpose of Position: Preparation of monthly salaries and weekly wages for clients and dealing with related correspondence or queries.
Knowledge, Skills and Abilities:
Personal Qualities:
Work Experience: Two+ years’ experience in an accounting firm with payroll (and tax) experience.
The minimum level of education/qualifications required:
Key Functions and Responsibilities:
Other:
Posted on 08 Nov 11:31
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
| Remuneration: | Basic salary |
| Location: | Cape Town, Tokai |
| Company: | Meredith Harington |
The level of the applicants is that they need to have, at a minimum, reached their second year of articles in 2018. Applicants may still be studying.
Meredith Harington is an established, internationally connected firm in Tokai which is committed to the highest professional and service standards. If you have a passion for excellence, and wish to qualify as a Chartered Accountant in a highly professional and dynamic environment where your development will determine your progress, contact us about a SAICA training contract.
If you are interested in the entrepreneurial side of business, then this is where you should be looking to further your career. We are looking for a confident, articulate aspirant professional to continue their training contract with us.
Responsibilities include:
Requirements:
*Salary offered would be defined as market related and would depend on the level of the applicant.
*Only candidates with a valid SA work permit will be considered.
*Having own transport is a condition of employment.
Posted on 08 Nov 11:31
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
| Remuneration: | R4500 – R5000 per month To be discussed |
| Location: | Durban, Westville |
| Education level: | Matric |
| Job level: | Junior |
| Job policy: | Employment Equity position |
| Type: | Permanent |
| Reference: | #HouseMother_PMB |
| Company: | Epicentre Aids Risk Management |
Epicentre is looking for a skilled house mother to provide general support to field staff living in the Epicentre house. She will be required to ensure the smooth running of the house and provide a happy comfortable and well-disciplined atmosphere for staff. She will be required to undertake a variety of day-to-day duties within the house and play an integral part in ensuring that our field staff is provided with a clean and comfortable living area.
Responsibilities:
Location:
KwaZulu-Natal, Westville and surrounding areas.
Epicentre is a South African company founded in 2001, that specialises in public health research and programme impact assessment and implementing workplace programmes.
Education requirements:
Matric certificate.
Previous experience:
Knowledge and skills required:
Posted on 08 Nov 08:14
I love to work out, and as a senior editor at Health, it's a big part of my job. But I'm the first to admit that exercising when days turn cold and dark can suck. It's pitch black when my alarm goes off for a before-work workout, and it's dark again by 4 p.m. Plus, living in New York City means snowy, wind-chilled treks to the subway to get to my fitness locales.
But one thing I know very well about myself is that my mood sinks drastically in fall and winter. Exercise is in part an antidote to my winter blues. Because of that, I've found little tricks that help me stay consistent—and in turn happier and with more pep in my step overall—through the cold-weather months. Read on for the fall and winter workout motivation hacks that work for me . . . that might just work for you too.
RELATED: 7 Emily Skye Workout Videos We're Obsessed With
If I'm working out in the morning before work, the toughest part for me is physically getting out of bed. Once I'm up and standing, I'm set. So when my alarm goes off, I immediately switch on my bedside lamp and stream my Spotify workout playlist from my phone. Even if I lie in bed for a few minutes longer, the gentle light and good tunes keep me alert enough so that I won't doze off again and ditch.
Or treat yourself to an early holiday present and invest in Sonos wireless speakers. The Sonos mobile app allows you to set alarms so you can wake up to your pump-up playlist—a tip I learned from Ashley Wilking, an instructor at Rumble Boxing in New York City and a Nike trainer.
"I love choosing my songs based on what my day looks like," Wilking tells Health. "If I need to wake up at 4 a.m. to teach class, I like something to pump me up—I'll go for a rap or hip-hop mix. If I'm getting up to start my day but want to keep a mellow vibe, I'll go for the Coffee House Chill or Indie Acoustics playlists on Spotify."
If you're like me and can't (or just don't like to) work out at home, you have to find a way to make the chilly gym commute more manageable. If weather permits and it's safe to do so, try using the journey as a warm-up opportunity. "I always ride my Citi Bike to class in the morning," Wilking says. "It gets you moving before you have to move in your workout."
Wet or icy roads preventing you from jogging or biking your way there? Distract yourself with good music or a podcast. "I put on an audio book—my current listen is You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero—and take Mia, our mini Australian shepherd, for a walk along the water," Wilking says.
Like many humans, I wake up and scroll social media for a bit before getting out of bed, which helped me discover the Insta-story of Joelle Cavagnaro, a personal trainer and high school health and physical education teacher in the New York City area.
Cavagnaro is awake at 5 a.m. every morning and chronicles her dark walk to the gym, her workout, and her (still dark) hike home. She provides hilarious commentary and super motivational words of advice. Watching Cavagnaro's efforts every single day makes me think, if she's out there getting it done before the sun is up, I can do the same.
"Knowing that I have people following my journey, my workouts, my routine, helps me to stay on track, just as much as it helps them," she tells Health.
RELATED: It's Better to Work Out With Other People Than by Yourself. Here's Why
For many months now, I've been hooked on a particular fitness studio—Switch Playground—and I've been more consistent than ever with my workouts. I'll get there rain (or cold, or wind) or shine.
To start, I love the actual workout—and that is key when it comes to making a fitness habit stick, especially during the toughest time of year to do it. ("It’s pretty hard to stick to a workout plan you hate," Cavagnaro points out. "If you hate the treadmill, don’t go on the treadmill.")
But another major part of what gets my butt to class is that I've become close with many of the instructors. I'll drop them a message, like, "I'm coming to the 7:15; I'm exhausted so I need a good push tonight!" Giving them that heads-up that I'm attending holds me accountable; and having a dialogue with the folks there makes the actual working out part less of a chore and more like a visit with friends.
So if you love a particular class, make it a point to say hi to the instructor and share your fitness goals. That way, you're expected to show up each week to meet them. Prefer to sweat by yourself at the gym? Introduce yourself to trainers and other gym regulars around the floor; chat with the guys and girls at the front desk. (Cavagnaro gets a "Sup, Big J?" from other early-bird exercisers at her gym.) The camaraderie will inspire you—as will a "Where have you been?!" if you disappear for too long.
RELATED: Winter Skin Annoyances, Solved
"Committing to a workout with a friend is a great way to make sure you get yourself out the door, as no one likes to let their friends down," Oliver Lee, a personal trainer in New York City and a former Barry's Bootcamp instructor (and one of my workout buds who I can always count on), tells Health.
Even if you don't like working out with a partner, you can benefit from the support of like-minded friends and family, Cavagnaro says. "I work out alone, and that works best for me," she explains. "But my husband and I are both passionate about the gym. We go to the gym together on weekends, separate for our workouts, and then meet up again after to walk home together."
I also often times reach out to people with little gym "check-ins." My mom and I, for example, cheer each other on via text, and we do this more often when the weather gets gross:
As tempting as it is to stay up to watch one more episode of Stranger Things, powering down electronics and hitting the sheets at a reasonable hour is critical if you're going to beat winter tiredness and make it to the gym. This is the right time of the year to turn in on the early side, when darkness and chilly temperatures make curling up under the covers so ideal.
"I can’t stress this enough to my clients, my students, or anyone else trying to have a productive day," Cavagnaro says. "I could never do what I do without adequate rest and recovery time. I know my body and I know that I need at least eight hours of sleep to be a functional, productive member of society—and to have energy for my morning workout."
Cavagnaro also suggests thinking of an a.m. workout as the ticket to an energized day, rather than something you need to find energy for. "My workout itself is like my morning coffee," she says. "It starts my day, gives me the energy to get going, and sets up my day for productivity and success."
RELATED: 11 Warm Recipes for Cold Weather
Sweating it out after work? Don't leave yourself time to stop off at home first . . . and get sidelined by something great on TV or your never-ending social feed. "I tend to plan my workouts around times that I will be out of the house already, either on my way to a meeting or on my way home," Lee explains. "That way, I'm already outside."
Cavagnaro agrees: If she does have to hit the gym after school instead of at her typical 5 a.m. session, she brings all of her gear with her and goes straight from the classroom. "The motivation to go definitely dwindles down if you stop home, have a snack, have to change," she says. "I find that going right from work to the gym, alleviates those 'should I really go?' thoughts."
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There are still times I find myself in the comfort of my warm apartment coming up with every excuse in the book to avoid bundling up and mobilizing. When it happens, I like to remind myself of this: In the amount of time you will spend sitting around making excuses, you could be half way through a workout by now. (Slightly cheesy? Yes. But it works for me.)
I also ask myself what I would do in that time when I could be getting in a workout. Would I do a load of laundry? Would I meal prep for the next few days? Would I watch Sex and the City reruns? If I'm exhausted and know I'll use the time to do something else productive, I cut myself some slack. But if my gut tells me I'll waste the hour being lazy, I'll get my butt off the couch and do something to crank my heart rate, even if that means walking on an incline on the treadmill for 15 minutes.
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