The 8 Best Warm-Up Exercises for Your Entire Body

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It’s tempting to jump right into your workout—hey, you’re busy and need to get it done. But building in time for a warm-up is actually super important. It loosens you up so you’re less prone to injury and your body will be able to work harder when it comes to the main event.

Here’s the thing: You need to do more than a few jumping jacks or a quick jog. People tend to think a warm-up just means getting the body sweaty, as opposed to doing moves that get the body primed, turned on, and ready to perform, explains Leyon Azubuike, celebrity trainer (he’s trained Jennifer Aniston) and owner of the bicoastal boutique boxing studio Gloveworx. “Before you get into the hard work, your muscles need to be firing and everything needs to be activated.” Not sure where to start, or what the best warm-up exercises even are? Azubuike created this total-body warm-up that will prepare you for whatever workout you have on tap.

RELATED: 3 Leg Stretches You Might Be Doing Wrong—and How to Fix Them

Half-kneeling ankle rocks

Kneel down on your right knee with your left foot on the floor and your left knee bent at a 90-degree angle; left ankle should be directly under your left knee. Rest backs of hands on lower back (A). With core engaged, drive left knee forward, bringing it over the left toe (B). Pause, and then return to start. Do 10 reps per side.

RELATED: 3 Foot Stretches You Should Do Every Day, According to Podiatrists

Quadruped cat-cow

Start on all fours with hands underneath shoulders and knees underneath hips. Lift your head and tailbone as you drop your belly (A); hold for a couple of seconds. Tuck your tailbone, curl your back up, and round your head into your chest (B). This is one rep. Do 15.

RELATED: Try These 3 Yoga Moves for a Healthier, Stronger Spine

Bird dog

Start on all fours with hands underneath shoulders and knees underneath hips (A). Simultaneously, reach your right hand forward as you extend your left leg back (B). Return to “A”; repeat with your left hand and right leg. Do 8 reps per side.

RELATED: This 30-Day Bodyweight Challenge Will Tone and Tighten Your Entire Body

High-low plank

Get into a straight-arm plank with feet hip-width apart and wrists underneath shoulders (A); hold for 45 seconds. Lower left elbow to the ground (B), followed by right, coming into a forearm plank (C); hold for 30 seconds.

RELATED: This 30-Day Plank Challenge Will Transform Your Core in 4 Weeks

Slingshot + T-spine rotation

Start in a straight-arm plank with hands wider than shoulder-width apart. Bend knees and shift hips back so knees hover about two inches off floor (A). Step the left foot forward, placing it directly next to the left hand (B). Lift right hand up as you rotate torso to the right (C). Lower back to “B,” step left foot back to plank, then repeat move on the opposite side. Do 6 reps per side.

RELATED: This 30-Day Bodyweight Challenge Will Tone and Tighten Your Entire Body

Inchworm

Start standing with feet hip-width apart. Hinge forward at your hips, and place your palms on the ground. Walk your hands forward (A) to come into a straight-arm plank (B); hold for one second. Walk hands back in toward feet, rise to standing, and repeat. This is one rep; do 6.

RELATED: 11 Best Oblique Ab Exercises for Women Who Want a Toned Core

Crab reach

Sit with your knees bent, feet flat on floor, and palms slightly behind your hips. Lift your butt a couple inches off the ground (A). Simultaneously raise your hips and lift your left arm up and over your right shoulder, stretching it behind you so that your body forms a straight line from your fingers to your right knee (B). Reverse motion to return to start, and repeat on the opposite side. Do 8 reps per side.

RELATED: 4 Oblique Exercises to Target Your Love Handles

Fast feet

Stand with your feet slightly wider than your shoulders, feet parallel, toes slightly turned out, and hands out in front of you. Lower into a quarter squat, lift your heels, and come onto the balls of your feet. Then run as fast as you can in place for 15 seconds. Do 3 rounds.

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Customer Service Agent Required

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This is an excellent opportunity for a Customer Service Agent / Supervisor seeking to make a progressive career step. Leading a small team you will be responsible for ensuring customers receive a first class service and all queries are dealt with in a timely and prompt manner. Key Responsibilities: Ensure Calls and Emails are answered by the Team in a timely manner monitoring delivery status.
Provide support and guidance to individual staff
Deal with escalated calls and queries
Manage the resolution of any jobs which are passed to query.
Close liaison with Operations teams (Warehouse and Transport)
Candidate Specification: Good understanding and knowledge of Customer experience.
Strong communication skills.
Good networking skills with the ability to create relationships internal/external.
Previous software operating skills, including MS Office.
Ability to remain focused in a pressurised environment. Working Hours will be from 9am to 5pm – Mon – Fri
Submit Application to: janine@nexdirect.co.za

Sport24.co.za | SA golfers tackle tournaments in Amsterdam and Michigan

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Cape Town – Last week, Mbabane and Hamburg were on the collective minds of South African golfers as tournament destinations. This week, it’s Amsterdam and Michigan.

There’s the KLM Open teeing off at The International in the capital of Holland on Thursday, and the Greenbrier Classic at White Sulphur Springs for the resumption of the PGA Tour.

There’s no event on the Sunshine Tour this week as the next stop on the local circuit will be the Vodacom Origins of Golf Humewood in the Eastern Cape on September 26.

The Amsterdam tournament has a purse of €2 million (R32 411 631) and the South Africans in the hunt there include Brandon Stone, George Coetzee and Wilco Nienaber.

Leading the field are Martin Kaymer of Germany, Patrick Reed of the USA and Sergio Garcia of Spain.

Across the Atlantic, the PGA Tour event is officially called A Military Tribute at The Greenbrier and it boasts a not too shabby purse of $7.5 million (over R110.3 million).

Branden Grace is flying the South African flag in a field led by Americans Bryson DeChambeau and Bubba Watson, while a few other big names take a break, including Brooks Koepka of the USA and Northern Ireland’s Rory McIlroy.

The world rankings heading into this week’s tournaments are led by Koepka, McIlroy, Dustin Johnson (USA), Justin Rose (England) and Justin Thomas (USA).

Grace sits 82nd on the global ladder, but three compatriots are ahead of him: Louis Oosthuizen (22nd), Justin Harding (53rd) and Erik van Rooyen (60th).

Junior Debtors

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Are you looking for a new opportunity to use your Debtors experience? We have an excellent opportunity for a suitable Debtors administrator to join our clients logistics department. We are requiring a candidate with competent debtors experience and expertise in analysing billing data to ensure information is correct and valid at all times.

REQUIREMENTS:

Matric plus Accounting/ Bookkeeping/ Finance-related qualification advantageous

3 – 5 years’ experience in a similar position

Microsoft Office, Excel and experience working on an accounting package

Good written and verbal communication skills

Methodical and excellent attention to detail

Analytical with good problem-solving skills

DUTIES:

Managing the full debtors function

Reconcile customer accounts with accurate reconciliations

Resolve billing issues and validate billing data to ensure accuracy

Make appropriate corrections for any errors detected

Support other departments and employees

Compile monthly billing reports

Initiate credits and adjustments to client accounts within policy limits

Collection of Company money from customers

Monitor and manage overdue accounts

Compile 60days older reports

Manage relationships with the clients in order to reduce exposure to potential bad debt

Identify problem accounts and provide regular updates of receivables to management

Senior Entry Clerk

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Senior Entry Clerk in Kwazulu-Natal | Other Professions | Job Mail | 4544057

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  • Ad Placed : 12 Sep 2019 09:00:54 Affiliate ad
  • Remuneration : PER MONTH
  • Employment Type : Full Time
  • Employment Level : Senior Management
  • Industry :
  • Professions
    Other Professions
  • Region : Kwazulu-Natal
  • Company : Mast Recruitment

Work for a leading in the Freight Forwarding Industry.

  • Processing customs clearances
  • Supervise team when the manager isn’t there
  • Manage workflow
  • Ensure correct tariff classifications
  • Report any errors and potential risks 

Skills:

  • Must have a minimum of 5 years working experience as Customs Broker / Tariff Specialist
  • Must have knowledge of Customs Compliance
  • Have a sound knowledge of Customs procedures and processes
  • Have been involved in Customs Clearing 
  • Freight Forwarding & or Customs Clearing Courses will be an advantage

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To apply for this vacancy please access this job advert on a desktop computer.

Apply for other Jobs on Job Mail.

Professional Nurse (contract) Nimart/prep X2 Rhi

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A Professional Nurse (Contract) NIMART Trained x 2 – PrEP Project vacancy is available at our Client Wits Health Consortium’s Reproductive Health and HIV Institute (RHI) in Mthatha and Motherwell in the Eastern Cape.

Background

The Wits Reproductive Health and HIV Institute (Wits RHI) is a renowned African-led research institute that seeks solutions to Africa’s health challenges.

It is located within the University of the Witwatersrand and addresses some of the greatest public health concerns affecting our region, including HIV and its related problems, sexual and reproductive health and vaccinology. This is done through pioneering, multi-disciplinary research; responsive technical support and innovation in health services; and evidence-based policy development and advocacy with national, regional and global stakeholders.

The Wits Reproductive Health and HIV Institute (Wits RHI) is a leading research institute attached to the University of the Witwatersrand. We address some of the greatest public health concerns affecting the region, including HIV, sexual and reproductive health, and vaccinology. We do this through pioneering, multi-disciplinary research; responsive technical support and innovation in health services; and evidence-based policy development and advocacy with national, regional and global stakeholders. Our Key Populations Programme seeks a Technical Advisor to join our senior leadership team.

Main purpose of the job

  • These are contract positions, which require experience in clinical knowledge, as well as nursing qualifications with specific emphasis on a NIMART certificate, PrEP exposure and training
  • The Pre-exposure Prophylaxis (PrEP) for Adolescent Girls and Young Women (AGYW) project requires the services of two Professional Nurses that will be responsible for providing all comprehensive health services (including SRHR) for Adolescent Girls and Young Women (AGYW)
  • The candidates will be responsible for the day-to-day activities within a cluster (clinic (s), schools, tertiary institutions)
  • The activities include the provision of mobile PHC, HIV Prevention, Care and support services for Adolescent Girls and Young Women (AGYW), including PrEP, ART, SRHR, linkage to care, adherence support, phlebotomy, interpretation of results and ensuring that clients remain in care

Location

  • Mthatha in King Dalindyebo – EC (X1)
  • Motherwell in OR Tambo – EC (X1)

Key performance areas

  • Engagement with AGYW, and other key role players to identify area where AGYW are found on a regular basis
  • Produce weekly work-plan with a list of AGYW hotspot areas, with planed route of delivery of services
  • Identification of allocated funder targets, and design outreach schedule to reach target population, daily, weekly, monthly
  • Establishment of stakeholder team and organising meetings to include AGYW and other role players
  • Produce reports on demand creation and awareness campaigns and activities used to reach AGYW
  • Orientation of facilities, and involve AGYW in the project model, services available and hours of operation
  • Provision of behaviour change information on issues related to HIV, TB, STI, SRHR, PrEP, ART, and other related information within the community
  • Orientate DOH PHC facilities, and make them aware of project implementation
  • Ensure DOH policies and guidelines are available, and keep up-dated on developments
  • Attend regular training on all guidelines, and keep up-dated of changes
  • Obtain letter of authority from the DOH to receive a list of commodities required to provide PHC services for AGYW
  • Together with the Project Manager: National Coordination, order PHC drugs according to the DOH recommendations and keep record of stock in, stock-out
  • Sensitization training
  • Conduct risk reduction counselling
  • Conduct the following screening services for HIV, TB, STI, Syphilis, HPV, pregnancy and other minor alignments
  • Registration of clients using the clinical chart for Pre-ART, and ART
  • Open clinical charts for clients for both PrEP/ART
  • Phlebotomy-interpretation of results
  • Documentation of all relevant patient results and information
  • Clinical assessment of clients
  • Counselling for PrEP, ART, and contraceptive choices
  • Initiation clients on PrEP, PEP, STI treatment, FP, and ART
  • Adherence support groups for PrEP, PEP and ART
  • Stock management and control, including drug supplies and commodities
  • Quality assessment and control
  • Produce electronic mapping data-base
  • Produce reports on relevant out-reach activities and outcomes
  • Monitor PrEP/ART numbers on a weekly, monthly and quarterly basis
  • Monitor effective benchmarks for measuring and analyze, review, and report on effectiveness of policy
  • Regularly feedback on service standards, and new developments
  • Quality Control of source documents and ensure data collection tools are completed in line with protocol and good clinical practice guidelines
  • Maintain and build relationships with NDOH and DBE, provincial and district DOH and any other medical/social services and stakeholders linked to the project
  • Keep abreast of current news and events to report to management
  • Engage regularly with key stakeholders, e.g., DOH, Civil Society, DBE
  • Up-date stakeholders on new developments
  • Promote interest in the Project PrEP programme
  • Promote the clinic in the cluster they have been assigned to ensuring that the visual IEC materials are available
  • Participate in regular planning sessions with RHI/DOH and other key stakeholders
  • Establish effective working relationships with internal and external team
  • Strengthen and support the referral system between the community, schools, clinics, and hospitals to ensure that clients are linked to care
  • Conduct regular focus group discussions, support groups and adherence support groups to increase uptake of PrEP/ART Support the implementation of strategies to ensure retention and adherence
  • Support and strengthen the use of B-Wise as a source of educational information related to HIV and HIV Screening Work closely with WBOTs, peer navigators and counsellors to document and respond to issues arising in the community
  • Follow through to ensure that quality and productivity standards of own work are consistently and accurately maintained
  • Create a database for client follow-up and trace missed appointment immediately
  • Maintain a positive attitude and respond openly to feedback

Required minimum education and training

  • Professional Nursing Diploma / Degree
  • Certificate in NIMART with PrEP experience
  • A/PC 101
  • Dispensing license
  • Proficiency in MS Office
  • A valid driver’s license and own vehicle
  • Public Drivers Permit (PDP ) is an added advantage

Required minimum work experience

  • Minimum 2 years experience working within or supporting the public health sector
  • 1 year experience in NIMART
  • Experience working with Adolescents, or on Adolescent health focused projects
  • Experience working in the community and providing PHC mobile services

Desirable additional education, work experience and personal abilities

  • Good interpersonal skills and the ability to navigate complex situations
  • SRH, AYFS trained or experience and certification in Good Clinical Practice is an advantage
  • A demonstrated understanding on how to screen, assess, diagnose and treat clients for HIV STI and TB
  • Good understanding  and ability to provide comprehensive health services including but not limited to HTS, PrEP, FP, Pregnancy and  ART services
  • Ability to conduct adherence support groups, contraceptive counselling, and charting and conducting quality control assessments for clinical activities
  • Systems thinker, ability to think through multifactored problems
  • Experience working in a donor funded organisation/ NGO or project-based environment
  • Experience of working with in and out of school youth
  • Adaptable, willing to take initiative / a self starter
  • Strong organisational and multitasking skills, and a proactive approach
  • Knowledge of and passion for health related issues
  • Knowledge of youth (age 10-24) culture in South Africa
  • Team player, detail focused and reliable, able to work independently
  • Have a good knowledge of principles of customer service
  • Passion for helping people

TO APPLY

  • Only if you do meet the minimum job requirements and experience as mentioned above, you may submit a detailed updated CV – Please Apply Online
  • Please take note that the applicants who do not adhere to the above criteria will not be considered for the respective position.

  • The closing date for all applications is 18 September 2019.

  • Wits Health Consortium will only respond to shortlisted candidates.
  • Candidates who have not been contacted within two weeks of the closing date can consider their applications to be unsuccessful.
  • In accordance with our Employment Equity goals and plan, preference will be given to suitable applicants from designated groups as defined in the Employment Equity Act 55 of 1998 and subsequent amendments thereto.

Please note that AJ PERSONNEL is only responsible for the advertising of the advertisement on behalf of their client Wits Health Consortium.

AJ Personnel does not have any salary or other information regarding the position.

SCAM ALERT – PLEASE BE AWARE! NOT AJ PERSONNEL OR ANY REPUTABLE AGENCY NOR ANY CLIENT WILL ASK MONEY FOR INTERVIEWS. NO FEES WILL BE CHARGED FOR ANY INTERVIEWS OR OFFERING YOU A JOB!!! – DON’T BE SCAMMED!!!

News24.com | WATCH | Former Bok James Dalton brawls with guard outside Cape Town restaurant

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Cellphone footage has emerged of former Springbok hooker James Dalton in a fight with a security guard outside a Sea Point restaurant in Cape Town. It’s believed the incident occurred on Saturday night.

In the video, Avenue Response guards can be seen attempting to restrain the former Bok; he then gets into a scrap with another patron before Dalton and a guard fall to the ground.

According to eyewitnesses, the dispute between Dalton and the patron began inside the venue and the scuffle spilt out onto the street.

They also claim it is the second such incident involving Dalton at the same venue in as many weeks.

Dalton, known as “Bullet”, played for the Boks from 1994 to 2002. He was part of the 1995 World Cup winning squad, although he only played in a pool game against Canada, before he was suspended for the rest of the tournament.

Two of Dalton’s teammates from 1995, wingers James Small and Chester Williams, have died – Small in July and Williams last week.

‘It’s all sorted. It’s done.’

Dalton declined to comment on the video. When News24 approached him, he said the matter had been sorted out.

“It’s over, it’s done, it’s nothing, it’s all sorted. You can verify that. It’s a storm in a teacup.

“There’s no story but you guys like to embarrass celebrities even after they are dead.

“It’s nothing. It’s done,” he added. He was referring to media reporting after Small’s death. Writing in SA Rugby Mag after Small died, “Bullet” said Small, like himself, was a “misunderstood individual”.

“Perhaps that’s a nice way of putting it when we’re guilty of silly behaviour – and while there will always be controversy surrounding him off the field, he was never a rebel in a team environment. He was a brilliant rugby player, an icon and somebody I considered a dear friend,” he wrote.

James Dalton

James Dalton. (Photo: Jaco Marais)

Dalton threatened that he would take action if the video was published: “Decide if you want to do anything and if you do, I will come for you and I will come for you in your personal capacity.”

An Avenue Response director said the matter had “been sorted out amicably”. It’s understood “there were charges, but the parties have met and it’s all sorted now”.

The security guard involved has not commented but is reportedly doing fine.

Dalton’s run-ins with the law

Dalton has had numerous brushes with law enforcement over the years. In 2017, he was arrested in Sea Point and charged with assault, reckless or negligent driving, crimen injuria and resisting arrest. At the time, he said there was “something not lekker” about the arrest.

He also appeared in court in Pretoria several times.

In June 2010, it was reported that a charge of attempted murder involving his former wife Andrea was withdrawn in the Pretoria Magistrate’s Court after they reached a settlement. Dalton was accused of trying to suffocate her in a bath in November 2007. He was also charged with assault.

In 2008, Dalton claimed R1.2m from then police minister Charles Nqakula for wrongful arrest.

That year, the Community Court in Hatfield, Pretoria, found him not guilty of firing a weapon in a public place and malicious damage to property. He was alleged to have fired shots at a car opposite Menlyn Park Shopping Centre.

In 2001, News24 reported that Dalton and his brother-in-law faced three charges of assault for allegedly attacking a Meyerton businessman and his family.

Dalton owns a telecoms company in Cape Town and has spent time working as a forwards coach at the Belhar Rugby Football Club in Cape Town.

The president of the club is alleged Sexy Boys gang boss Jerome “Donkie” Booysen.

Customer Service Advisors Required

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Customer Service Advisors in East London | Client Services/Sales Support | Job Mail | 4547839

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We are looking for applicants with customer service experience and full training for the role will be provided. Long term roles for a great company and great benefits. Job role: – Ability to demonstrate empathy with the customer – Dealing with inbound calls and high volume e-mail based customer queries. – Ability to retain and assimilate information for bookings – Excellent Technical knowledge with the ability of using computer systems. – An ability to build rapport with the customer – An understanding of social media. – Must possess an excellent telephone manner – Ensure the highest level of customer satisfaction at all times. Hours – 8:00am – 5:00pm. Monday – Friday Saturday – 8:00am – 13:30pm Submit Application to: janine@nexdirect.co.za

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for Rent. R 85 000 : FACTORY COMMERCIAL TO LET IN SEAVIEW… South Africa Property Portal

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   Approximately 1000 square meter, double volume warehouse or workshop.Includes big back yard of around 1700 square meters. Large front and back roller shutter door would allow trucks to drive through. Includes front parking, reception, plus ground and first floor offices. 3 phase power with 250 amps. Available immediately. Contact me to view.
 
     

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