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Can the Satiating Diet Help You Lose Weight? Here’s What a Nutritionist Thinks
Grilled Salmon Burgers with Poblano Cream
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This 30-Day Arms Challenge Will Transform Your Upper Body In Just 4 Weeks
Tank-top season is on the horizon, and it’s time to get your arms ready for the big reveal. This workout will help strengthen and tone you from your shoulders down to your wrists, while upping your muscular endurance. What’s more, we’ve also snuck in a little bit of core and cardio work, just for fun. Now, let’s get armed and dangerous!
RELATED: This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks
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Bicep Curls + Isometric Hold
Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing forward. Without moving upper arms, bend elbows and, slowly and with control, curl weights toward shoulders. Pause and then slowly lower back down to start. On the last rep, pause when weights reach 90 degrees and hold for 10 seconds.
Triceps Pulses + Hold
Stand with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Bend knees slightly and hinge at waist to lower torso slightly. Reach arms straight back until they are slightly higher than your torso; squeeze shoulder blades. From this position, pulse arms back. (Each pulse is one rep.) On the last rep, hold arms back for 10 seconds.
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Dumbbell Overhead Press
Stand with feet shoulder-width apart, a dumbbell in each hand, with arms bent slightly and hands slightly wider than shoulders, palms facing body. Press weights straight up, twisting weights so palms face forward at the top. Reverse motion to return back to start.
Plank Row
Get into a straight-arm plank with hands resting on dumbbells, palms facing in. Pushing left dumbbell into the floor, pull your right elbow up until it passes your torso. Lower and repeat on the opposite side. That's one rep. Too hard? Drop to knees.
RELATED: You Might Be Doing These 3 Dumbbell Moves Wrong—Lacey Stone Can Tell You How to Fix Them
Hammer Curls
Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Simultaneously, bend elbows and curl the weight toward shoulders. Pause and then slowly lower back down to start.
Triceps Dips
Sit on the edge of a bench or chair with knees bent and feet flat on floor. Place palms next to thighs, fingers gripping edge. Keeping arms straight, scoot forward until hips and butt are off the bench or chair. Bend elbows and lower hips until upper arms are parallel to the floor. Push back to start. Make it harder: Extend legs straight out.
RELATED: How to Fix 3 Total-Body Moves You Might Be Doing Wrong, According to Anna Victoria
Single-Arm Press in Lunge
Start in a lunge with your right leg in front of your left and a dumbbell in your right hand just outside of shoulder, with your right arm bent slightly and hand slightly wider than your shoulder, palm facing body. Keeping abs tight, press weight overhead until arm is straight. Slowly lower back down to the start. Do one full set, then repeat on opposite side.
Plank Up/Downs
From a straight-arm plank, lower right elbow to the ground, followed by left, coming into a forearm plank. Place right hand on ground directly beneath right shoulder, and straighten right elbow, then left hand under left shoulder and straighten left elbow, pushing back up into a straight-arm plank. That’s one rep. Continue reps, alternating which arm goes first each time.
RELATED: Tone Your Arms and Butt in This 10-Minute Workout With Obe Fitness
Crossbody Curls
Stand tall with feet shoulder-width apart, a dumbbell in each hand at sides, palms facing in. Keeping elbows glued to your sides, raise the right dumbbell toward the left shoulder. Return to start and then raise the left dumbbell toward the right shoulder. That's one rep.
Dumbbell Triceps Overhead Extension
Stand tall with feet hip-width apart and arms overhead, holding a dumbbell between hands. With shoulders down and back, core engaged, and elbows pointing forward, bend elbows and allow the dumbbell to lower down behind head. Extend arms up to bring weight back overhead.
RELATED: 3 Exercises for Toned Arms and Legs From Ashley Graham's Trainer
Sit-Up to Overhead Press
Lie face-up, holding dumbbell between both hands, arms extended out in front of chest. Bend knees and place feet firmly on the ground. Sit up, raising torso toward knees as you lift the weight up and press it overhead. Slowly reverse motion to return to start.
Plank Shoulder Taps
Get into a straight-arm plank with hands under shoulders. Keeping hips square, lift your right hand and tap your left shoulder. Return to start and repeat with the opposite side. That’s one rep.
RELATED: This Is the Secret to Robin Wright’s Super-Toned Arms
Weighted Shadowboxing
Stand with legs shoulder-width apart, knees slightly bent, left foot facing forward and right foot slightly turned out, with a dumbbell in each hand. Hold your right hand by your chin and left hand in front of your face. Punch with your left hand, twisting hand so that your knuckles are up, and palm is down. Bring arm back in to start and then pivot on the right foot as you punch with your right hand, twisting it so that knuckles are up, and palm is down. Bring arm back in. That’s one rep.
Triceps Kickback
Stand with feet hip-width apart and a dumbbell in each hand. Bend knees, hinge at waist and lean torso forward slightly. Bend elbows, bringing dumbbells to sides so that your upper arms are parallel with the floor. Press dumbbells back to straighten arm as you squeeze triceps. Reverse motion back to start.
RELATED: 5 Exercises to Tone Your Arms and Lift Your Butt at the Same Time
Front Raises to Lateral Raises
Stand with feet hip-width apart, a slight bend in knees and a dumbbell in each hand at sides. With control, lift dumbbells straight out in front of you until they reach shoulder height. Slowly lower back to start and then, with control, lift arms out to sides until they reach shoulder height. Slowly lower back to start; that’s one rep. On the last rep, hold out in front and then out to sides both for a count of 10.
Plank to Side Snatch
Get into a straight-arm plank with hands under shoulders, each hand gripping a dumbbell, with= feet wider than shoulders. Engage core and, in a single movement while keeping arms straight, twist at the waist and allow toes to pivot, lifting left hand out and up overhead. Lower arm back down to return to plank. Do one full set, then repeat on opposite side.
RELATED: 5 Exercises to Get You Closer to Doing a Chin-Up
Dumbbell Sprints
Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Keeping core tight, swing your right arm up and left arm back, bending elbows. Then swing left arm up and right arm back. That’s one rep. Alternate rhythmically back and forth; arms should mimic running form.
Skull Crushers
Lie faceup with knees bent, feet on floor and arms extended straight up in line with shoulders, a dumbbell in each hand, palms facing in. Slowly bend forearms back from the elbow, lowering dumbbells to ears. Return to start by raising dumbbells back up, making sure to keep lower back pressed into the floor.
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Push-Ups
Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Bend elbows to lower body until your chest nearly touches the floor. Pause, then push yourself back up.
Upright Rows
Stand tall with feet hip-width apart and a dumbbell in each hand in front of thighs, palms facing thighs. With control, bend arms to raise the dumbbells straight up, leading with your elbows, until dumbbells reach shoulder height. Pause briefly at the top and then slowly lower back to start.
RELATED: This 50 Push-Up Challenge Will Transform Your Body in 30 Days
Zottman Curls
Stand with feet hip-width apart and a dumbbell in each hand in front of thighs, palms facing forward. Without moving upper arms, slowly and with control, curl dumbbells toward shoulders. At the top of the curl, rotate wrists inward until palms face forward. Maintaining this position, lower dumbbells back down slowly and with control. Rotate wrists and dumbbells back to the starting position. That's one rep.
Bent-Over Row
Stand with feet hip-width apart, a slight bend in knees, and a dumbbell in each hand, palms facing in. Hinge at waist and lower torso slightly, allowing arms to hang down. Keeping a flat back, squeeze shoulder blades and bend elbows, pulling the dumbbells to the sides of your ribs. Slowly lower arms back to the start.
RELATED: 11 Best Oblique Ab Exercises for Women Who Want a Toned Core
Dumbbell Criss Cross
Stand with feet hip-width apart and a dumbbell in each hand, arms bent at 90 degrees. Keeping elbows close to your body, bring weighs in to midline of body and cross your right dumbbell over the left. Return to start and repeat, this time crossing the left dumbbell over the right. Return to start; that’s one rep.
Alternating Dumbbell Bench Press
Lie faceup on a bench, holding a dumbbell in each hand a few inches over chest so that dumbbells are nearly touching, palms facing in. Press one dumbbell up until your arm is fully extended. Pause, and then slowly lower dumbbell back to start. Repeat on opposite side. That’s one rep.
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Military Press Jack
Stand with a dumbbell between hands, with forearms vertical and hands in front of chest,palms facing in. Jump feet out while pressing dumbbell straight up overhead. Bring dumbbell back down in front of chest as you jump feet back together, performing the move in one seamless motion. That’s one rep.
Weighted Arm Circles
Stand tall with feet shoulder-width apart and a dumbbell in each hand at sides. Raise arms up, extending them out to sides, palms facing down Keeping core tight, make small circles forward with arms. Each circle is a rep; halfway through each set, reverse the motion to make small circles backward.
Front Press Jack
Stand tall with a dumbbell between hands, with forearms vertical and hands in front of chest, palms facing in. Jump feet out while pressing dumbbell straight out in front of chest. Bring dumbbell back in toward chest as you jump feet back together, performing the move in one seamless motion. That’s one rep.
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News24.com | Forest High stabbing: Magistrate points out five inconsistencies
The bail application of a teenager accused of stabbing a Forest High pupil to death in Turffontein, Johannesburg, was postponed last week after Magistrate Basimane Molwana rubbished the State and defence’s affidavits, which were submitted to court.
Mohammed Mwela, 19, is accused of murdering 16-year-old Daniel Bakwela outside the school last Monday. He also faces two charges of attempted murder for allegedly stabbing two other pupils.
Molwana said the commissioning of the affidavits was not up to standard, stating that he was the one who had to go through a fact-finding process to get clarity on certain issues.
He granted Mwela R5 000 bail on Monday.
Here are the inconsistencies that Molwana pointed out:
READ: Forest High School stabbing accused granted bail
1. No one told the court how many times Bakwela was stabbed
Molwana said the explanations from the State and defence did not give clarity on how many times Bakwela had been stabbed.
The court stated that the matter was a Schedule 5 offence. This means the Mwela’s legal team had to provide the court with evidence to satisfy it that it was in the interest of justice for him to be released on bail.
Molwana said the submission on the number of times the deceased had been stabbed was therefore important in order for the court to be satisfied that it was in the interest of justice that he be granted bail.
“No one told this court, neither the investigative officer nor defence, how many times the deceased had been stabbed. This might have had an impact on determining the schedule.”
2. No timetable was handed to the court
Mwela’s attorney, Mudi Mavhengani, submitted to the court that he be granted bail to allow him to exercise his constitutional right to education and complete his Grade 11 June examinations.
Molwana said that there should have been proof, in the form of a timetable, that the accused was writing exams.
“The deceased [Bakwela] had a constitutional right to life. Equally, the accused [Mwela] has a constitutional right to education and this court is an upper guardian regarding those rights.”
ALSO READ: Stabbed Forest High pupil was facing armed robbery charges – NPA
3. Stouter Kinders gang not mentioned by State in affidavit
On Friday – during the bail application – Mwela, the investigating officer and education department spokesperson Steve Mabona took to the witness stand to clarify the inconsistencies in the affidavits.
This saw Mwela submitting that there was a gang, which the deceased was part of. When Molwana asked how he knew that there was a gang, Mwela replied: “It is known, and they are called the Stouter Kinders gang.”
“Evidence was led under oath by the applicant that the deceased belongs to a gang. Such evidence was never placed before the court by the investigation officer,” said Molwana.
4. Education spokesperson failed to assist court with policy on ages of pupils
Also, in question, on Friday, was the ages of the pupils. Mwela is in Grade 11 and aged 19, while Bakwela was 16 and in Grade 8. Mabona, who was testifying on behalf of the department, could not give an immediate answer to the court.
“The court asks itself this question as the deceased himself was 16 in Grade 8, which translates to him finishing matric, if he was alive and didn’t drop any year of study, at 21 years of age,” said Molwana.
5. Teachers at Forest High School are teaching adults
The magistrate said because of the ages of both pupils, it appeared there were older pupils in the school and no clarity was given as to what the department’s view was of pupils’ ages.
“It appears that adults are studying at Forest High School. It appears that, at that school, teachers are teaching people who are adults or almost adults,” Molwana said.
He added that the information about what the education policy stated about age was needed.
‘Interest of justice permits Mwela to be granted bail’
These were some critical inconsistencies that Molwana was not impressed with. He said that after having considered all the contradictions and flawed information, he had to question whether Mwela was innocent and eligible for bail, despite all the contradictions and inconsistencies in the submitted affidavits.
“The court finds that the interest of justice permits that the accused be released on bail. The accused is to be relocated to a jurisdiction that is known to the court as submitted by the State, investigation officer and defence,” Molwana ruled.
‘State satisfied that its affidavit was well-commissioned’
In response, National Prosecuting Authority (NPA) spokesperson Phindi Mjonondwane said the State was adamant there was nothing wrong with the submitted affidavit.
“We can safely say, as the NPA, that the affidavit was properly commissioned. Unless there is a misunderstanding of how an affidavit should be commissioned. According to us, it was properly commissioned,” she said.
Mjonondwane added that investigations were ongoing, saying that the NPA was not yet at the stage where it could pronounce that the matter would go to trial.
She said that most of the issues, which the magistrate had focused on, would be aired in court for a decision on whether the case was strong enough to proceed.
The case was postponed to July 10.
Assistant Manager (loch Logan)
- Ad Placed : 11 Jun 2019 06:00:50 Affiliate ad
- Remuneration : PER MONTH
- Employment Type : Full Time
- Industry :
- Retail
Retail Wholesale - Region : Western Cape
- Company : MPRTC Recruitment
AN ASSISTANT MANAGER NEEDED FOR TRENDING KIDDIES STORE IN LOCH LOGAN
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:
- Matric/ Grade 12 certificate
- Must be computer Literate (experience on a point of sale system)
- Excellent customer relations skills
- The ability to apply company policies and principles strictly and consistently
- Understanding stock control to ensure stock levels are always on the correct levels and allocated correctly and minimize stock losses
- Customer service orientated
Applicants must reside in LOCH LOGAN 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.
Senior Internal Sales Assistant (springfield)
OUR CLIENT WITHIN THE RETAIL HARDWARE/ HOMEWARE INDUSTRY IS SEEKING TO EMPLOY A SENIOR INTERNAL SALES ASSISTANT IN SPRINGFIELD
Please Note:
- You will require 2 years of experience within the Retail Hardware/ Homeware Industry
- You will require a Matric Certificate
- You will require advanced MS Office packages skills
Failure to meet with the above key requirements, will result in instant disqualification.
Key Performance Areas, but not limited to:
- Must have excellent interpersonal & communication skills
- Ability to handle Cash & Cash Ups
- Able to work alternative weekends
Applicants must reside in SPRINGFIELD 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
General Machine Operations
Type: Permanent
Location : Port Elizabeth
Ref No : RAGMO1026
Benefits : R9500
To apply for this opportunity, send us your CV through to 08 6536 5108
We are currently seeking General Machine Operators
Qualities/Skills:
General experience in a warehousing or factory environment.
Experience in picking / packing / shelving
Machine Operator Experience if possible (will be trained)
Must be hard working, polite and very reliable
Junior Sales Marketer (office Automation)
An established Office Automation company in East London, servicing the East London and broader Transkei area, is looking for a Junior Sales Marketer to join their East London team.
Minimum requirements:
Matric / Grade 12
Valid Driver’s License
Own vehicle (not shared)
Previous external sales experience advantageous
Responsibilities:
– Cold-calling potential new clients and establishing correct contact person
– Making follow-up calls
– Visiting potential new clients in person and establishing relationships
– Following up on leads and securing a meeting time
– Compiling proposals / quotations and submitting to clients
– Following through with the process until sale is closed
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
for Rent. R 6 800 : 1.0 BEDROOM STUDIO APARTMENT TO LET IN KILLARNEY… South Africa Property Portal
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for Sale. R 7 870 990 : 3.0 BEDROOM HOUSE FOR SALE IN RONDEBOSCH… South Africa Property Portal
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