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| Remuneration: | negotiable Basic plus commission |
| Location: | Morningside, Sandton |
| Education level: | Diploma |
| Job level: | Mid/Senior |
| Type: | Permanent |
| Company: | Performer Recruitment |
Are you a motivated designer looking to make your mark in the industry, work across different high end campaigns and expand your knowledge? Do you adore print and have meticulous attention to detail?
Our client who is based near Sandton has a wonderful opportunity that handles through the line (TTL) Retail Media Solutions as well as Out of Home Media solutions. A dynamic, creative team offers full project management, turnkey solutions from concept, design, production, through to implementation.
Duties and responsibilities:
Desired experience and qualification
Posted on 17 May 16:09
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Recruiters & Career Coaches in Advertising, Marketing, Media, PR, IT and Digital.
Lynn: 082 802 4441
az.oc.dauqskroweht@nnyl
Specialists in Tech & Marketing recruitment
Jackie: 072 487 3387
az.oc.tnemtiurceregdelatipac@eikcaj
Nova: 073 393 9731
az.oc.tnemtiurceregdelatipac@avoN
The fact that many guys tend to neglect their legs during their regular workouts is a grave mistake. Ask any straight woman or gay man: there are few parts of a man’s anatomy that are sexier than a set of firm, muscular and toned thighs and calves.
The good news is that it’s really easy to exercise your legs and you don’t need any fancy equipment or an expensive gym contract to get them into shape. In fact, you don’t even need to leave your house. An added bonus is that most leg exercises actually work out your entire body and will help you burn calories and lose weight at the same time.
Here’s our selection of the five best leg exercises that you can do in the comfort of your own home. If you have dumbbell or barbell weights, you can use them, but it’s not a necessary requirement on your way to great looking legs. It is important to remember, however, to do a good stretching session both before and after the exercises.
1. Squats
With your feet at shoulder-width and your toes pointing forward, slowly bend your knees and hips until your thighs are parallel to the ground. Hold this position for two or three seconds and then stand up again. Try to keep your feet flat on the ground and be careful not to let your knees move forward or sideways – always keep them inline. To keep it straight during the entire squatting motion, you may want to stand with your back against a smooth wall. Squats can be done while holding a dumbbell, hugging it to your chest with both hands, or with a barbell resting on your shoulders behind your neck.
2. Heel raises
Start with your feet flat on the ground and shoulder-width apart and then slowly lift your heels off the floor so that you’re balancing on your tiptoes for a few seconds before returning to your starting position. You can do this exercise while holding a dumbbell in each hand with your arms handing straight down against the sides of your body and your palms facing inward. Start by doing three sets of eight to ten repetitions and work your way up to three sets of 40 repetitions.
3. Leg lunges
While holding a dumbbell in each hand with your palms facing inward and arms hanging down at your sides, take a long step forward, bending both knees. Your front heel should be directly below your knee and both legs should be bent at the knee at an angle of approximately 90o before you return to a standing position by using your leg muscles to push yourself up. If you suffer from knee problems, a smaller forward step is recommended. Now repeat the manoeuvre starting with the other leg. Begin with three sets of eight to twelve repetitions and work yourself up to three sets of 30 repetitions.
4. Dead lifts
Take a slightly wider than shoulder-width stance and grip a barbell firmly with both hands in front of your body while bending your knees but keeping your back straight (if you don’t have a barbell, try two shopping bags filled with sand). Drive up with your leg muscles, keeping your back straight and pulling the weight upward without bending your arms. At the top of the motion, contract your glutes – i.e. squeeze your butt – and then lower the weight back to the ground in reverse.
5. Step ups
Step up onto a raised platform, a wooden box or the first step of a staircase. Make sure you land your foot on your heel and not the toes. Push off on your leading foot and place your second foot onto the step. Return to the ground level by reversing the motion and then repeat staring with the other foot. Once you’re good at these, you can combine step ups with heel raises as you step onto the raised level.
You’ll find many more excellent illustrated leg exercises here.
(Andrew Luyt, Health24, August 2011)
NEXT ON HEALTH24X
| Remuneration: | negotiable |
| Location: | Cape Town, Claremont |
| Education level: | Degree |
| Job level: | Mid |
| Company: | Getclosure |
Getclosure assists businesses to manage their reputations online. The business provides social media monitoring, engagement and analysis services to leading companies across the African continent.
Getclosure is looking for a bilingual (English and Portuguese) Social Media Customer Engagement Specialist to join our team.
The successful candidate will be responsible for monitoring social media platforms on a daily basis, and responding to customer complaints and enquiries. They will work as part of a team, and must be able to contribute to developing and growing a business in a new and fast-changing environment.
We are looking for a team player with excellent language and analytical skills, with a strong understanding of social media platforms. Previous experience in social media customer engagement or social media community management is a distinct advantage.
Requirements:
Personal Skills/Attributes:
Salary – Market related
Location – Claremont, Cape Town
Application details
Posted on 17 May 15:36
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Introduction
Reporting to the Operations Manager, the primary purpose of this position will be the hands-on servicing and improving on boiler efficiency and boiler operation under the control of energy management, i.e. Heavy, Light Fuel Oil, Gas, Biomass and Coal Powered Boilers. Supervising of different Energy Management Sites, staff and ensuring conformance to safety standards and liaising with the customer in regards to their needs. The successful candidate will be a good communicator, willing to travel (local) and willing to work all hours as required. QUALIFICATIONS REQUIRED
Diploma in Electronics/Electrical Engineering or
Trade Certificate (Millwright/Electrical, Instrumentation or electronics)
An unendorsed driver license
Project Management will be advantageous. EXPERIENCE
A minimum of 4 years electrical experience in an after-sales-service environment also covering the following fields: Mechanical Fitting, Electronics, PLC controls, Maintenance, Fault Finding and Instrumentation.
Boiler servicing and operation thereof will be advantageous.
Knowledge of safety rules and regulations
Sales and marketing will be advantageous
Computer literacy, MS Office, excel, email’s and internet.
Management and supervisory skills will be advantageous. info@rnbplacements.co.za
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Minimum requirements:
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
| Remuneration: | Market related |
| Location: | Durban |
| Education level: | Diploma |
| Job level: | Mid/Senior |
| Own transport required: | Yes |
| Travel requirement: | Occasional |
| Type: | Permanent |
| Reference: | #Food Buyer |
| Company: | Makro |
Main Purpose of the job: To manage & position the category in terms of ranging, pricing, & competitiveness to grow sales, improve market share & maximize profitability.
Understand the customers’ needs and wants and achieve Makro strategic objectives by sourcing and procuring innovative ranges from local or international sources of supply.
Key performance areas
Minimum Academic Requirements, Professional Qualifications, and Experience:
Qualifications:
Experience:
Posted on 17 May 14:45
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| Remuneration: | Market related |
| Location: | Cape Town, CBD |
| Job level: | Student |
| Type: | Permanent |
| Company: | SouthAfrica.co.za |
South Africa Online, a company situated in Cape Town CBD is looking for a student who is interested in scanning film. The job will be on a SLA contract (Service Level Agreement) and it is an intern position.
The main task for a Scanning Clerk would be to produce digital copies of photographic film or documents. The scanned copies of the documents need to be of good quality and legible. The digital copies must be key worded according to specific categories to describe the subject of the photographs and then organized on various local and network storage devices.
The Scanning Clerk should be organized and well versed in various types of filing systems. They should be comfortable working with computers, computer storage systems and various types of scanners. They should have a visual interest or interest in photography. A basic understanding of Photoshop would be beneficial.
If you are confident you have the skills mentioned above, please email your CV and Cover Letter to:
az.oc.acirfahtuos@9102sreerac
with the subject title: ‘Scanner Intern Position’.
Posted on 17 May 14:43
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