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When it comes to whipping A-listers into tip-top shape, Amy Rosoff Davis knows a thing or two (she trains Selena Gomez, after all). But whether you’re a celeb client or someone a little less famous, her training principles remain the same: balance and wellness. “I’m not about making the workout crazy and obsessive, but doing things that feel fun,” says Davis.
For Davis, it’s all about encouraging her clients to find ways to move that they love—and that means giving them a variety of different workouts (she calls them “kitchen-sink workouts,” FYI). “I will do kickboxing with someone one day. I’ll do an entire yoga flow another day—sometimes it’s a really hard yoga and others it will be Ashtanga, which is more of a detoxing type of yoga. I’ll make them do two minutes of jump rope on and off for an hour,” she notes. “I get bored doing the same stuff and I know Selena and my other clients would be bored doing the same thing every day too.”
It's this focus on variation that not only keeps her clients interested, but also helps them reach their fitness goals easier and quicker. “A lot of people don’t know that you need to do some sort of cardio and some sort of toning to get results,” she says. “To build musculature and get your metabolism working, you have to do some of those toning moves. But cardio you need for your endurance and stamina and to burn calories.”
So what are some of the specific go-to exercises Davis shares with her clients (and Selena, specifically)? Check out Davis’s four favorite moves below—all of which focus on core strength, while still toning your arms and butt. Each move engages all your muscles and works them in different ways. “I find it really helps get results and makes people strong,” says Davis.
RELATED: The Lower-Body Exercise Selena Gomez Swears By
1. Inchworm to Push-up to Shoulder Taps
Stand with feet a little wider than hip-width apart. Hinge forward at your hips, bending your knees, if you have to, and place your palms on the ground. Walk your hands forward to come into a high plank. Bend elbows and lower chest down to the ground. Push back up to high-plank, and while keeping hips square, lift the right hand off the ground and tap the left shoulder. Place the right hand down and then repeat the move with the left hand and right shoulder. Do 5 taps and then walk hands back in to feet and rise to standing. This is one rep. Repeat entire sequence 5-10 times.
2. Second Position Plies w/ First to Second Arms
Stand with feet a little wider than hip-width apart and toes pointed out at 45 degrees. With a one-pound dumbbell in each hand, hold arms at sides so that they form 90-degree angles; palms should face forward. Bend your knees and lower your hips down until your thighs are parallel to the floor. This is your starting position. Pulse up and down while alternating between extending arms straight out as you rotate them so palms face back and returning them to starting position. Start with 30 reps, making your way up to 50.
RELATED: 7 Times Selena Gomez Spoke Up About Mental Health
3. Double Mat Roll
Lie faceup on a mat with legs together and arms extended straight overhead. Roll over to the left, completing one full revolution. When you reach face-up again, bend knees and place feet firmly on the ground as you sit up, raising torso toward knees and lifting arms up. Slowly reverse motion back to start and then roll to the right and repeat. This is one rep. Do 10.
4. Hip Up + Leg Lift
Sit on your left hip with legs stacked; bend legs so feet are behind you. Place left hand on ground for support and right hand on right hip. This is your starting position. Lift hips, coming onto left knee as you lift right leg up and extend it straight out on a diagonal. Keeping hips up, bring right leg back until knees meet. Then, with leg bent, slowly raise your knee up, until it is parallel to the ground. Lower knee back down, and then drop hips back down to the ground. This is one rep. Do 30, working your way up to 50.
An eclectic accommodation collection in the vibrant neighborhood of Camps Bay is looking for a passionate Host Manager to support an established team. Let us know if you have what it takes.
CANDIDATE MINIMUM REQUIREMENTS
Education:
• Grade 12 or equivalent
• Accommodation Certificate/ Hotel School diploma is advantageous
Work experience:
• Previous experience in the same or similar position in a 4/5 star hotel
• Familiar with all duties and procedures in Front Office / Reservations Department and Hotel Operations
• MS Office (Word, Excel and Email) is essential
• Opera experience is essential
Other:
• Reliable, responsible and dependable to fulfil obligations
• Attention to detail
• Willingness to lead, take charge and offer direction
• Ability to multitask
• Show initiative by taking control of task
• Excellent communication skills
• Friendly and service orientated
Tasks (include but not limited to):
• Ensure smooth operation of the reception area
• Ensure guests are greeted, checked in and allocated rooms promptly and courteously
• To ensure reservations are taken correctly and courteously
• Ensure credit control procedures are strictly adhered to
• To ensure guest accounts and O status is kept up to date
• Ensure effective and speedy check out facilities
• Ensure collection and delivery of luggage to rooms is done efficiently
• To ensure that the hotel entrance is correctly managed
• Ensure that rooms are serviced and maintained to the standards
• Make sure all front of house areas are clean and tidy at all times
• Ensure the housekeeping and laundry back of house is clean and free of clutter
• Ensure the smooth operation of Housekeeping on a daily basis
• Daily spot checks of suites and rooms to ensure VNL standards
• Checking of all monthly stock takes for amenities, chemicals and linen for Housekeeping
• Reporting and follow up of all maintenance issues pending or outstanding
• Assisting with the overseeing of the maintenance department in the absence of the Facilities Manager.
• Planning of the rooms winter maintenance program
• Be familiar with the Health & Safety measure of the property
• To ensure regular on-the-job training is training place in your departments
• Ensure dress code of staff is up to standard
• Holding regular performance appraisals with senior staff, identifying areas for development and training needs
• Be readily available to deal with problems and complaints
• To circulate regularly throughout Front of House areas. Maintaining high profile with guests and staff
• Ensure accurate and timeous submission of all reports and administrative work
• Prepare and submit annual budgetary information and updates as required by Financial Manager
• To ensure effective liaison between Reservations & Front Office and other departments (e.g. Housekeeping, Maintenance and F&B)
• Act as a Duty Manager when required
• To attend all management meetings as required
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We are currently looking for Honest and Friendly cashiers for a busy Supermarket who will assist customers in a fast, efficient and courteous manner with scanning items and processing transactions by cash, credit card or debit card.Our client requires someone who is quick with cash, change and who is able to work quickly and accurately both under supervision and independently.Will assist packers with bagging items when required and assist customers in a friendly, polite manner when required.Shifts are offered and can be chosen ahead of time.reliable transport is essential.
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Cape Town – Gaining valuable momentum will be the focus for all the teams in action in the Currie Cup this weekend, as some sides reach the halfway stage of their campaigns and others edge closer to the final stages of their pool games.
The Free State Cheetahs and Golden Lions – who are both unbeaten – will kick off the action in Bloemfontein on Friday evening, while the Pumas host the Sharks in Nelspruit and the Blue Bulls take on Griquas in Pretoria on Saturday.
Western Province have a bye.
The battle for places in the top four on the standings in the Currie Cup First Division will intensify this weekend as the teams face the realisation that there are only three pool rounds remaining, including this weekend, to earn semi-final spots.
The Boland Cavaliers and Valke will kick off the action at Esselen Park in Worcester on a jam-packed Saturday, which will also feature matches between the Jaguares XV and SWD Eagles in Potchefstroom, the Border Bulldogs and Eastern Province in Mthatha, and the Griffons and Leopards in Welkom.
Winning momentum becomes vital in Currie Cup
The Cheetahs and Golden Lions – who are the only two unbeaten teams in the Currie Cup Premier Division – will be hunting their third victories in a row when they meet in the city of roses.
Both sides have been impressive on attack, scoring 30 points or more in both their matches this season, while the Free Staters boast the best defence in the competition, which is expected to set the scene for an exciting encounter.
The Johannesburg outfit won the last two matches between the sides, but they will be wary of the fact that the last time they toppled the Free State Cheetahs in Bloemfontein was way back in 2015.
The Golden Lions opted for continuity in selection with the only change to the starting team that defeated Western Province being the inclusion of lock Wilhelm van der Sluys in place of Marvin Orie, who has joined the Springbok squad.
The Free State Cheetahs team shows three personnel changes, with Tapiwa Mafura (winger), Marnus van der Merwe (flanker) and Ox Nche (prop) earning starts, while a notable inclusion on the bench is former Springbok scrumhalf Ruan Pienaar.
In Nelspruit, thePumas and Sharks will enter their encounter under pressure to win, with an eye on the semi-final stages. The hosts have lost all three of their matches so far and need to win all their remaining games with bonus points to salvage any hope a possible place in the top four, while the KwaZulu-Natalians have won one of their two games and will determined to build momentum after coming off a bye.
Should the Pumas succeed in earning their first win of the season, it would mark their first victory against the Sharks since 2015. But they will have to step up their defence significantly to achieve this after conceding 100 points in the last three matches.
The Pumas named the same starting team that faced the Blue Bulls last week, while the only change to the Sharks starting XV was the inclusion of Junior Springbok captain Phendulani Buthelezi on the side of the scrum, which saw Jacques Vermeulen being included among the replacements.
The battle between the Blue Bulls and Griquas is also expected to be a tight tussle as they both take to the field in their third-last pool matches.
The Kimberley outfit will be determined to return to their winning ways after suffering their first defeat last week, while their Pretoria counterparts – who are second last on the log – will be keen to build on their first win last week to power their way up the standings.
The Blue Bulls have dominated the encounters between the sides for the last six years, but this will have no significance this weekend as a slip-up for either team could come at a big price in the next few weeks as the pool stages nears its conclusion.
In the only change to the Blue Bulls starting team, former Junior Springbok flyhalf Manie Libbok returns to pivot, while Marnitz Boshoff has been named among the replacements. Springbok Sevens player Stedman Gans has also been drafted in among the replacements.
The Griquas team, in turn, shows a few changes, with Victor Sekekete (lock), Andre Swarts (centre) and Anthony Volmink (fullback) earning starts.
Currie Cup Premier Division Round 4 fixtures:
Friday, August 2
Free State Cheetahs v Golden Lions
Kick-off: 19:15
Venue: Toyota Stadium, Bloemfontein
Referee: Jaco Peyper
Assistant Referees: Marius van der Westhuizen and Griffin Colby
TMO: Lourens van der Merwe
TV: SS1
Free State Cheetahs – 15 Darron Adonis, 14 Tapiwa Mafura, 13 Benhard Janse van Rensburg, 12 Dries Swanepoel, 11 Rabz Maxwane, 10 Tian Schoeman, 9 Tian Meyer (capt), 8 Henco Venter, 7 Junior Pokomela, 6 Marnus van der Merwe, 5 Walt Steenkamp, 4 Sitno Manjesi, 3 Aranos Coetzee, 2 Joseph Dweba, 1 Ox Nche.
Substitutes: 16 Jacques du Toit, 17 Charles Marais, 18 Reinach Venter, 19 JP du Preez, 20 Abongile Nonkontwana, 21 Gerhard Olivier, 22 Ruan Pienaar, 23 Louis Fouche.
Golden Lions – 15 Tyrone Green, 14 Madosh Tambwe, 13 Wandisile Simelane, 12 Jan-Louis la Grange, 11 Stean Pienaar, 10 Shaun Reynolds, 9 Ross Cronje (capt), 8 Hacjivah Dayimani, 7 Vincent Tshituka, 6 Marnus Schoeman, 5 Wilhelm van der Sluys, 4 Ruben Schoeman, 3 Johannes Jonker, 2 Pieter Jansen, 1 Sti Sithole.
Substitutes: 16 Jan-Henning Campher, 17 Leo Kruger, 18 Jacobie Adriaanse, 19 Rhyno Herbst, 20 James Venter, 21 Len Massyn, 22 Dillon Smit, 23 Manuel Rass.
Saturday, August 3
Pumas v Sharks
Kick-off: 15:00
Venue: Mbombela Stadium, Nelspruit
Referee: Cwengile Jadezweni
Assistant Referees: Aimee Barrett-Theron and Stephan Geldenhuys
TMO: Christie du Preez
TV: SS1
Pumas – 15 Devon Williams, 14 Morne Joubert, 13 Ryan Nell (capt), 12 Henko Marais, 11 Etienne Taljaard, 10 Christ Smith, 9 Ashlon Davids, 8 Jeandre Rudolph, 7 Willie Engelbrecht, 6 Francois Kleinhans, 5 Stefan Willemse, 4 Le Roux Roets, 3 Marne Coetzee, 2 Marko Janse van Rensburg, 1 Andrew Beerwinkel.
Substitutes: 16 Simon Westraadt, 17 De-Jay Terblanche, 18 Hilton Lobberts, 19 Phumzile Maqondwana, 20 Ginter Smuts, 21 Kobus Marais, 22 Alwayno Visagie, 23 Morgan Naude.
Sharks – 15 Rhyno Smith, 14 Kobus van Wyk, 13 JP Pietersen, 12 Jeremy Ward (co-captain), 11 Lwazi Mvovo, 10 Curwin Bosch, 9 Cameron Wright, 8 Tera Mtembu (co-captain), 7 Phendulani Buthelezi, 6 Luke Stringer, 5 Hyron Andrews, 4 Ruben van Heerden, 3 Coenie Oosthuizen, 2 Kerron van Vuuren, 1 Juan Schoeman.
Substitutes: 16 Craig Burden, 17 Mzamo Majola, 18 John-Hubert Meyer, 19 Gideon Koegelenberg, 20 Jacques Vermeulen, 21 Sanele Nohamba, 22 Marius Louw, 23 Aphelele Fassi.
Blue Bulls v Griquas
Kick-off: 17h15
Venue: Loftus Versfeld, Pretoria
Referee: Divan Uys
Assistant Referees: AJ Jacobs and Griffin Colby
TMO: Pro Legoete
TV: SS1
Blue Bulls – 15 Divan Rossouw, 14 Cornal Hendricks, 13 Dylan Sage, 12 Johnny Kotze, 11 Rosko Specman, 10 Manie Libbok, 9 Embrose Papier, 8 Tim Agaba, 7 Marco van Staden, 6 Ruan Steenkamp (capt), 5 Ruan Nortje, 4 Andries Ferreira, 3 Wiehahn Herbst, 2 Jaco Visagie, 1 Simphiwe Matanzima.
Substitutes: 16 Johan Grobbelaar, 17 Dayan van der Westhuizen, 18 Conraad van Vuuren, 19 Adri Smit, 20 Wihan Vosloo, 21 Andre Warner, 22 Marnitz Boshoff, 23 Stedman Gans.
Griquas – 15 Anthony Volmink, 14 Ederies Arendse, 13 Michal Haznar, 12 Andre Swarts, 11 Eduan Keyter, 10 George Whitehead (capt), 9 Zak Burger, 8 Neill Jordaan, 7 Sias Koen, 6 Gideon van der Merwe, 5 Victor Sekekete, 4 Ian Groenewald, 3 Ewald van der Westhuizen, 2 AJ le Roux, 1 Khwezi Mona.
Substitutes: 16 Wilmar Arnoldi, 17 Mox Mxoli, 18 Johan Momsen, 19 Zandre Jordaan, 20 Chriswill September, 21 Chris Smit, 22 Bjorn Basson, 23 Ruan Kramer.
Steady rains driven by at least two cold fronts which enveloped the Western Cape in the past few weeks, has resulted in a major increase in dam levels in the province, with the Clanwilliam Dam on the West Coast alone rising by over 20% in only a week.
Good rainfall saw the Clanwilliam Dam rise to 71.6%, up by 24.3%, while the Theewaterskloof, the Western Cape’s biggest dam, increased by 8.6% from last week to reach 61.7%.
Local Government, Environmental Affairs and Development Planning MEC Anton Bredell said the latest average level for dams across the province is 56.6%.
A year ago, it stood at 50.5%.
The City of Cape Town’s dams stood at 56.4% in 2018, but is currently on 72% full.
“Four of the five major catchment areas now see dam levels in excess of 50% full. The ongoing problem area is the Gouritz River catchment area which feeds a big part of the interior Karoo region. We remain concerned regarding the ongoing drought challenge particularly to the agriculture sector in this region,” Bredell said in a statement this week.
The Gouritz River catchment is currently on 23.89%, up from last week’s 23.76.
Last year, it stood at a lowly 19.37%
The other two major dams are the Voëlvlei and Bergriver dams.
The Voelvlei is currently 74.4% full. Last week it stood at 69.1% and in 2018, 58.8%.
The Bergriver Dam is 100% full this week, compared to 92.7% full last week and 86% a year ago.
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Two men were handed life sentences by the Gauteng High Court in Johannesburg on Thursday for murdering a security guard and robbing him of his pistol at the Bread Bin and Milky Bar in Maraisburg in 2016.
According to the National Prosecuting Authority (NPA), the accused, Bheki Ngubane, 35, and Muzimandla Majozi, 29, were with two other men when they entered the store on May 10, 2016.
“They sought out Victor Dlamini, who was the security officer, and shot him twice, robbing him of his firearm,” NPA spokesperson Phindi Mjonondwane said in a statement.
“Essop Khota, the store owner, realised the commotion taking place in the shop and moved toward an open door of the back room to observe. The accused saw him and fired shots at him. Khota returned fire, fatally wounding two of the assailants.”
Mjonondwane added the pair was also sentenced to life imprisonment for the murders of their co-perpetrators.
“Praying for a lenient sentence, the duo’s attorney asked the court to consider the three-year period both accused spent incarcerated, awaiting the finalisation of the case, as well as the fact that they were first-time offenders.
“Advocate Steven Rubin, on behalf of the State, argued that the accused acted in joint conduct in executing a premeditated murder and should therefore be sentenced to life as prescribed by the law – a plea Judge James Grant acceded to.”
Ngubane and Majozi were found guilty of the murder of Victor Dlamini, attempted murder, robbery and possession of unlicensed firearms and ammunition on June 18, 2019.
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| Remuneration: | Market related |
| Location: | Cape Town |
| Education level: | Degree |
| Job level: | Student |
| Company: | Graduates24 |
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The intention is to give practical work experience to students who are in their final year of study and require in-service work exposure in order to obtain their qualification and/or those recently graduated but unemployed and require exposure in a work environment. Successful interns will be expected to enter into a 12 month contract commencing 1 February 2020 and terminating 31 January 2021.
Key Performance Areas would include, but are not limited to the following:
The successful candidate must have the following qualification, skills and experience:
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Posted on 01 Aug 20:38