We are niched in the communications industry with offices in Johannesburg and Cape Town from where we service all of South Africa, Africa, the Middle East, Europe and the rest of the world. Our portfolios include Digital, Creative and Client Service in Advertising, Marketing, Media, Public Relations and Corporate Communications.
Squat, lunge, push, pull, hinge, twist, and walk: These make up the seven movement patterns that your body relies on to get ish done every day. And not just during a workout. Think about how you pull a box off a shelf, squat down to pick something up, or walk around all day.
But these movements have deeper roots in our wellbeing, says holistic coach and certified strength and conditioning specialist Jator Pierre, CSCS. To get the full picture, you’ve got to go back—way back. “If you look at it from an evolutionary perspective, we’d have to use all of these movement patterns to survive,” he says. Lunging to hunt, squatting to make a fire, or pushing to throw a spear. Today, life looks, well, very different. You probably spend much of your day hunched over at your desk, which compromises your ability to perform these very movement patterns.
RELATED: The 15 Most Underrated Exercises, According to Trainers
“If you can’t perform these movements correctly, your body thinks you have a lower ability to survive,” explains Pierre. Obviously, that’s not the case any longer. No one is asking you to spear your dinner when you could just get Whole Foods hot bar tonight. Still, because your body hasn’t yet caught up to modern day times, the inability to correctly move boosts stress—and thus inflammation. So, yeah, it’s a big deal.
There’s no time like the present to get these movement patterns on point. How do you fare? Try the seven self-assessment tests below, plus get tips to help you step your game up.
1. Squat
Test Yourself: Lower into a squat, hips back, knees tracking over ankles and heels planted on the ground. Ideally, you would be able to lower into a full squat with your hips almost touching your heels. If you feel joint restriction as you go down, you may have a musculoskeletal imbalance, like tight calves.
Make It Better: Put a stability ball behind your back against a wall for support and lower down (it should feel pain-free). Also, tell yourself to “sit” instead of “squat,” which can help you maintain the right position throughout the move. (Also check out these seven tips to improve strength, depth and mobility in your squat.)
RELATED: 6 Squat Variations for Total-Body Strength
2. Lunge
Test Yourself: For the forward lunge, step forward with one foot and bend your back knee until it’s almost touching the ground. Are your knees and ankles stable—or are they shaking around? Does your knee drop in or out away from your body? Are you hunched over and unable to hold your chest or head up? Those are all indications that something is wrong with your lunge.
Make It Better: Watch yourself in a mirror to look for the deficiencies above, and practice lowering only half way down. Once you’ve mastered that, you can practice the bottom half of the movement—then put it all together. Also, be sure to stretch tight hamstrings, glutes and calves on the regular. (For starters, here are 15 stretches you should do every day.)
RELATED: 3 Fat-Blasting HIIT Workouts to Try Now
3. Push
Test Yourself: Get into a push-up position, lower your body to the ground and push back up. If you crunch over (head jutting out and shoulders rounding over) or your lower back sags, that’s a sign of lack of stability in your core and weakness in the stabilizing muscles of your back and pelvis.
Make It Better: First, work on holding high plank position (the top of your push-up) to build strength and stability. (When in doubt, check out these form tips.) From there, you can progress to a variety of push-up modifications—from wall push-ups to knee push-ups—before moving on to your toes.
RELATED: This Is How to Do the Perfect Push-Up (Even on Your Knees)
Photo: Twenty20
4. Pull
Test Yourself: Now, for the ultimate bodyweight challenge: the pull-up. Find a bar at the gym and try a pull-up (palms facing out) or chin-up (palms facing in). Chances are, if strength isn’t an issue, this movement will reveal some postural issues, too. “People tend to go into a dysfunctional posture,” says Pierre. That means at the top of the movement, shoulders are forward, spine is rounded, head is tucked in. (Not too different than what poor posture looks like seated at your desk.) This, to say the least, is the wrong mechanics, and it can reinforce this “hunching” position in your everyday life. Not only can that contribute to back pain, it can also inhibit breathing.
Make It Better: Start with other pulling exercises to build strength. For example, do horizontal bar reverse pulls (also called an inverted row). Using a bar that’s close to the ground, lie under the bar with feet straight out in front of you. Grab the bar and pull your chest up to the bar.
RELATED: How to Do a Pull-Up (Or Add More Reps)
5. Hinge
Test Yourself: It’s one of the toughest movements to master, but for that reason it can be the most rewarding. Grab a weighted bar or a dumbbell in each hand and attempt a deadlift (here’s how). Your feet should be wider than shoulder-distance apart as you hinge forward from your hips with a straight back to pull the weight up from the floor. Many people perform this with straight legs, but your knees should be bent 15 to 20 degrees in order for glutes to turn on and support your pelvis and spine, says Pierre. If you don’t feel this move fire up your glutes, your knees aren’t bent enough. It can also reveal a muscle imbalance, most commonly too-strong quads and weak glutes.
Make It Better: Start by practicing hip extensions on the floor (get on your hands and knees and raise one leg up behind you) to build up glute strength. These five glute bridge variations are also worth working into your routine.
RELATED: Are You Foam Rolling All Wrong?
6. Twist
Test Yourself: To assess your trunk rotation, start with a bodyweight wood chop. Stand with feet a bit further than shoulder width apart, bending knees slightly and keeping your chest up. Lift arms diagonally across your body toward the ceiling and bring them down to the opposite side of the body. Look at your ankles: Are they stable with feet flat on the floor or does the ball of your foot roll up? Can you maintain proper posture (chest up, spine straight) throughout the move? Do you feel any pain? (You shouldn’t.) If any of these issues rear their ugly heads, a rotational deficiency is likely to blame.
Make It Better: First, go for a lateral ball roll. Lay with your back on a stability ball with feet wide on the ground, holding a very lightweight bar across your chest. Take one step to the right with your right leg and step in with your left (you should roll slightly to your right). Repeat on the left side. If you feel the stabilizer muscles in your core light up, you’re doing it right.
RELATED: The Ab Moves You Aren’t Doing (But Should!)
7. Gait
Test Yourself: Sure, you walk every day—but how’s your posture while you do it? Is your head pushing forward from your collarbones? Are your shoulders rounded forward? Walk forward in front of a mirror. Does one foot flare out to the side just a bit? Or do your hips shake from side-to-side (particularly when you run)? That can signal an imbalance, a problem with hip mobility or a dysfunction in your core.
Make It Better: Awareness is half the battle with this one. As you move through space, draw your attention to bringing your shoulders back, chest up and feet pointed forward with each step.
RELATED: Is Your Mobility Holding You Back? The Functional Movement Screen
Since these essential movement patterns have such deep roots in your health and how you feel every day, Pierre suggests going back to the basics. He recommends Paul Chek’s book, How to Eat, Move and Be Healthy! because it provides additional tests you can take, such as a stretching and core test. By relearning how to move properly, not only will you help protect your body from injury, you’ll take strides toward reducing undue stress and inflammation. We’ve only got one body—so why not make moves to treat it right?
This article originally appeared on DailyBurn.com.
R58p/m² / 5742 m² Warehouse to Rent in Montague Gardens. 615 m² Office. Modern light industrial property to rent at Montague Park. Ideal logistics and distribution facility, located in a secure industrial park. Full access control with 24-hour security. Includes neat offices and ablution facilities. 8-meter height to eves in the warehouse. The building has easy access for interlink trucks with ample parking inside the park as well.
Montague Gardens is Cape Town’s most modern, sought after and well planned industrial area. It is situated within 20 minutes of Cape Town’s port and airport between Cape Town and Bellville and easily accessible from most areas of the Peninsula through the road and rail network. Montague Gardens is also in close proximity to the N1 and N7 National roads.
To view this or other similar properties, please contact the area specialist Dean. Alternatively, send an email and we will contact you.
Offers from R2.995 million
A rare offering of one of the area’s finest properties.
Utterly enchanting, this uniquely designed and renovated from the top to the bottom.
This five-bedroom home offers stylish and easy living in the secure boomed off part of Paulshof. No expenses spared all designer finishes. A home to move in and enjoy a tranquil living at its best.
Open plan living and dining areas with combustion wood burning fireplace for cold winter nights and lovely glazed windows imported from Germany. This area opens to a covered patio with the views onto a beautiful garden and sparkling pool incorporated with the patio – great for entertaining.
Expansive main bedroom suite with private bathroom and dressing areas. Beautiful views form the master bedroom overlooking the private landscaped garden.
A very modern and stylish chef’s kitchen boasts premium built-in cupboards.
Other features of the house, staff accommodation, sophisticated security system, views onto the river frontage, Double automated garage and additional secure parking few cars.
| Remuneration: | Cost to company |
| Benefits: | Provident and Funeral |
| Location: | Cape Town, Seapoint |
| Education level: | Diploma |
| Job level: | Mid/Senior |
| Type: | Permanent |
A Leading Hotel Group is seeking a Sales Executive to join their team.
A minimum of 2 years Hotel Sales Experience is required.
Job description
Responsible for all sales activities, from lead generation through close in an assigned territory and sector. (National). Develops and implements agreed upon Sales Plan which will meet both personal and business goals of expanding customer base in the sales region. Works within the sales and support teams for the achievement of customer satisfaction, revenue generation, and long-term account goals in line with company vision and values. Sector: Corporate
Critical skills:
Minimun Requirements:
Criteria:
Posted on 28 May 15:06
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
All rights reserved. Copyright © 2019. Republish permission. ADSL & Web hosting proudly provided by Afrihost. Bizcommunity.com, its sponsors, contributors and advertisers disclaim all liability for any loss, damage, injury or expense that might arise from the use of, or reliance upon, the services contained herein. Privacy policy, Terms of Use, PAIA.
| Remuneration: | Market related |
| Location: | Cape Town, Century City |
| Education level: | Diploma |
| Job level: | Mid/Senior |
| Type: | Permanent |
| Reference: | #ML_STR19 |
| Company: | Mashlab |
We are growing our creative team and we are looking for a mid to mid-level digital strategist to join our creative and growing team of marketers and developers! You will need to be deadline driven, be able to take initiative and work well alongside a team.
Responsibilities
At Mashlab, we offer the best in digital and cutting edge technologies to provide bespoke business solutions via development, digital marketing and multi-channel communications, at competitive rates. They say the extra mile ain’t crowded, and we are always willing to go.
We offer our expertise and services to reputable local establishments and some of the largest brands across South Africa. At Mashlab our aim is to provide clients with sustainable business solutions in a digital age. This objective is consistently achieved.
We’re a clever bunch – and together with our highly skilled team of creative humans, including a hybrid approach which we’ve refined over thousands of hours of project work and coffee, we’ve perfected the art of all things digital. With years’ of experience and delivering enterprise-grade solutions we not only serve individual clients, but we also offer digital partnerships in order to act as an extension of some of the country’s finest agencies and corporate teams. The evidence is in our work, as our tailored solutions continue to push the boundaries and capabilities of the web.
The result – Sustainable growth, increased revenue, satisfied customers and lasting partnerships. The world of digital business has now become everyone’s business, and we are here to help clients grow theirs.
Personal skills/attributes
If you are interested in applying for this great opportunity, please send your CV and portfolio to
az.oc.balhsam@tnemtiurcer
using the reference mentioned above. Any further documentation will be requested, should it be necessary.
Please note we reserve the right to freeze or not hire in the role.
Should you not receive a response from us within three weeks of your application, unfortunately, your application has been unsuccessful.
Posted on 28 May 14:13
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
| Remuneration: | R10000 – R15000 per month |
| Location: | Johannesburg |
| Job level: | Student |
| Type: | 6 Months |
| Company: | Trusted Interns |
We are a globally award-winning, venture-funded med-tech start-up, based in Sandton JHB. Our team is deeply passionate about adding value and creating efficiencies for the medical professionals, patients and healthcare organisations we serve. We seek individuals who share these ideals, and who are looking to positively impact the country’s healthcare system.
We have a new vacancy for a full-time Mobile App and Web Solution Tester.
Job Overview
The mobile app and web solution tester is responsible for testing the mobile and web-based solutions developed by us. The tester must ensure a high level of quality in the solution by ensuring that all aspects of the solution are tested, and feedback is provided to the design and development team. The key outcome or measure of success is to have no errors in a release that goes to production.
Job Requirements
Skills/Attribute of candidate:
Experience (would be added bonus, not required):
Qualifications:
Please note: In order to apply for this and other internships, please click on the apply button which will take you to the interns’ platform – www.trustedinterns.co.za. Register your profile, and once approved, you can go ahead and apply.
Posted on 28 May 13:13
Adam Catzavelos, the man who caused an uproar in 2018 after a video emerged of him using the k-word while on holiday in Greece, is yet to find a lawyer to represent him in court.
Catzavelos, 40, told the Randburg Magistrate’s Court on Tuesday that he would be getting his own attorney and would not need a representative from legal aid.
He faces a charge of crimen injuria for the words he used in his video.
The matter was postponed to June 13, to allow him to obtain a legal representative.
Dressed in black blazer with a scarf around his neck, Catzavelos appeared to be calm, collected and unapologetic. When journalists asked how he felt, shortly before proceedings, he replied: “Don’t know a word to explain it.”
This was before a person with him advised him to step out and not speak to the media.
Catzavelos was on holiday in Greece last year when he recorded a video of himself on a beach making racist comments.
In the video, he records himself saying: “Not one k****r in sight, fucking heaven on earth… You cannot beat this!”
Speaking to the media outside court, Gauteng National Prosecuting Authority (NPA) spokesperson, Phindi Mjonondwane, said the prosecutor handling the case was well aware that the issue of jurisdiction would come up during the course of the trial and had prepared an argument that is yet to be heard in court.
“Firstly, what informs a prosecutor whether or not a matter should be placed on the roll, is we first have to detect if there are prospects of a successful prosecution. Now that has been done, the issue of jurisdiction is a matter that will be ventilated in court,” she said.
Equality Court
While Catzavelos was appearing on criminal charges, the South African Human Rights Commission was also bringing its own case against him in the Equality Court.
SAHRC Gauteng manager Buang Jones said they were asking the court to declare Catzavelos’ comments hate speech, and to fine him.
“Equality courts were established to assist victims of unfair discrimination. This is the most underutilised court in the republic…” Jones said.
He said the commission had also considered the issue of jurisdiction, which may be raised by Catzavelos’ legal team.
ALSO READ: Prospects of Adam Catzavelos’ prosecution for k-word slur video are slim – expert
“We are ready and we will make our own submission concerning why we think that this court is best placed to adjudicate over this matter,” he said.
Jones added that hate speech did not need to be directed at a specific person, but also a group.
In this instance, the “k-word”, given the apartheid history of South Africa, was demeaning to black people, he added.
“Courts in South Africa, including the Constitutional Court, have pronounced on this matter. We find this unbecoming and hope the court will send a clear message to deter other people from making similar racial slurs,” said Jonas.
The Equality Court is yet to set a date for a pre-trial in the matter.
WATCH: Adam Catzavelos leaving court after brief appearance on Tuesday.@TeamNews24#Adamcatzavelos pic.twitter.com/Ys77CdUuAZ
— Sesona Ngqakamba (@Sesona_Ngqaks) May 28, 2019
KEEP UPDATED on the latest news by subscribing to our FREE newsletter.
– FOLLOW News24 on Twitter
OUR CLIENT IS SEEKING TO EMPLOY A MANAGEMENT ACCOUNTANT IN PAROW, CAPE TOWN
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:
Applicants must reside in VERULAM, DURBAN 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