Doing Too Much Too Soon If you have been stationary for a while before embarking on a excersise program its important to remember that your body needs a little bit of time to get used to suddenly getting very active. If you h...
If you go back in history most basic teachings regarding getting the most out of your life always boils down to “be careful what you think about”. Why? Because thoughts have the power to set in motion, desires, feelings, ac...
…Most women who has had the privilege of having a baby will agree with me that the experience is amazing, and very rewarding and really completes you as a woman. Its such a life changing moment. Unfortunately ...
As the holidays approach, the giant Asian factories are kicking into high gear to provide us with monstrous piles of cheaply produced goods – merchandise that has been produced at the expense of South African labour. This...
As the holidays approach, the giant Asian factories are kicking into high gear to provide us with monstrous piles of cheaply produced goods – merchandise that has been produced at the expense of South African labour. This...
[caption id="attachment_1188" align="aligncenter" width="640"] Jesse and James[/caption]
I have been a animal lover all my life. I remember since earliest days as a little girl how I used to spend all my time outside with the dogs playing with them, falling asleep in front of the television with them even sneaking them into the bedroom and making them comfy on my bed when my parents were not looking.Nothing has changed, maybe the fact that I now have a 11 month baby and a home of my own. I still love dogs and have two Jack Russell’s they both sleep in the bed, they get fed chicken breasts (the girl-dog Jesse, loves fish so we give her that instead) and new toys every week. The boy-dog James is my everything and follows me everywhere. The point that I am trying to get across is that our dogs enjoy priority in our house and we look after them like children.Recently Jesse, the long legged Parsons Jack Russell snapped at our 11month old baby and bit him in the face. This was a huge wake up call to me. From day one when we brought Sam home, she has been a tad over protective of the baby and she really made it clear people were not welcome near him especially when they came close to the baby or entered the room where the baby was. We thought this was really sweet and she would never bite him, this is obviously not the case when it comes to animal behaviour and growing infants.
[caption id="attachment_1186" align="aligncenter" width="640"] Jesse with Sam the day we brought him home[/caption]
According to celebrity dog trainer Cesar Millan, this behaviour is created when your dog thinks that he is the “pack leader” and feels that he needs to establish leadership the pack especially when there is a new up and coming member and his job is to protect the “pack” at all costs (this includes protection from your innocent braai-guests and mother in law). Dogs feel superior to baby’s and toddlers as they are still bigger than the child so they want to show their superiority to the child.
[caption id="attachment_1187" align="aligncenter" width="640"] James with Sam a few months later[/caption]
Here is how to train new behaviour patterns and set boundaries;You need to do is to teach your dog that you are the pack leader to start with. The first thing you need to conquer is to walk your dog properly (yes its that simple) this to dogs mean that you are all walking together in a “pack”. Your dog will ALWAYS remain the pack leader of your home and life if you can’t control him on a “pack walk”. Your dog will aim to walk in front as its duty is being the pack leader and he wants to protect you and lead his pack. This needless to say is a very stressful job and a huge responsibility for your furry friend. And note your dog will never be fully stimulated after a walk if this is the case and you might mistake his behavior for hyper activity where it is actually lack of stimulation.
When going on a walk, make sure your dog is walking next to you or behind you.
Never let the dog walk out of the doorway first. Let him sit and wait before putting the lead on, walk out the door first and “lead” him through the doorway.
When your dog starts sniffing and wee-ing where ever she wants to pull her back in a short upwards tug. Make sure you are not pleading and negotiating here.
You need to be the one in charge with cool calm assertive confidence. Don’t shout scream and go crazy on your dog. It all boils down to great leadership. Dog’s can “feel” when you are unsure and not secure in your roll as a pack leader.
Don’t reward your dog for walking properly the reward is a slack lead. Reward your dog with a meal after a walk but make sure you are in control even when you get home. Walk through the door first let the dog sit remain calm until you take the lead off.
When your dog charges other people and other dogs ask him to sit and at the right time break his attention by touching him firmly. The key is timing. Don’t wait until your dog is “zoned” in already because this will already be too late.
Never let your children get near dogs while they are eating, sleeping or attending to puppies.
At home the general rule is not to leave your children and your dogs unattended. Animals are unpredictable and there have been countless injuries and fatal injuries where people tough their animals would never hurt a baby/child. This is not a chance worth taking. You never know what might trigger a bite. Dogs don’t generally like when humans bring their faces into close proximity to theirs, especially un-expectantly. Children don’t understand boundaries early in life and I am talking out of experience, I have been bitten quite a few times by our dogs as a child. I am one of the lucky ones that remained unscarred but this is not a chance that you should take.Humans often treat dogs like children and don’t understand that we are actually creating behavioural patterns that will harm our animals and not help them in the long run. By giving animals boundaries you are making them feel safe and secure as they are safe under their pack leader’s leadership (your leadership)Perhaps I won’t ever stop spoiling my dogs and feeding them chicken breasts and all that jazz, but one thing I have learned is that animals are animals no matter how much you love them nothing changes this fact. By giving them guidance, teaching them good behavior and setting boundaries you are not being cruel or unkind to them, you are actually giving them the necessary tools to be the best friend and companion they can be, to you and your family.
Worldwide, governments and sporting bodies have expressed their outrage that the use of banned performance-enhancing drugs in sport, both in professional and school sport, has yet again come to the fore. Many South African professionals, amateurs, learners and students have too been tested and found positive for banned stimulants, with authorities claiming, to enhance their performance. This alarming trend is highlighted in recent stats released by the SA Institute for Drug Free Sport revealing 55 doping violations between April 2011 and June 2012.
Whereas some athletes use drugs to seek a competitive advantage, others, including amateurs, may inadvertently consume banned ingredients through sports nutrition products. This is according to Deon Lewis, Managing Director of Cipla Nutrition, the recently launched sports supplement brand which is a brand extension of leading JSE-listed South African pharmaceutical company, Cipla Medpro.
“Doping in sport is not a new phenomenon, and has been happening for a long time. Doping unfortunately happens in many sports and the products used by dopers are often not illegal, that is, it is not a criminal offence to take them. However, these substances are banned by the World Anti-Doping Agency (WADA), as they are seen as an enhancing stimulant, and as such, are banned in professional sport,” says Lewis.
He says that the problem of doping in sport is a complicated one and cannot be solved by merely punishing those who have doped. “This is due to the fact that many athletes are often unaware that they could be taking a banned substance, which could be in their nutritional products. This is what happened to South African rugby players Bjorn Basson and Chiliboy Ralepelle, who both tested positive for the banned stimulant methylhexaneamine while on an international rugby tour in late 2010.” Late last year a promising young rugby player also tested positive for banned substances at the popular school rugby tournament, Craven Week. Last year also saw a few learners facing a two year ban from the sport, following positive doping tests.
Lewis says compounding the problem is the fact that sports nutrition products are generally manufactured in facilities that are not regulated. “This means that products are manufactured with both ‘clean’ substances and WADA-banned substances under one roof. When manufacturing takes place, both the ‘clean’ and WADA-banned substances may be used in sequential batch runs to manufacture different products in the same equipment, but the equipment may not be thoroughly cleaned or sterilized between batches. This means that the opportunity for cross-contamination between non-banned substances and banned substances increases dramatically.
Often the supplier of the raw ingredients to the manufacturer may not be reliable, which means the ingredient could be contaminated at source and thus taint the end product. Some raw materials (ingredients) are so sensitive that they could even get contaminated (with other raw material) in storage just from being on the same shelf. With no regulation or legislation in place in the manufacture of these supplements, there is very little guarantee that many sports nutrition products are not contaminated with WADA-banned substances.”
He explains that consumers cannot therefore be guaranteed of the quality and ingredients that many sports nutrition products claim to possess. However, he says that even though it is an unregulated industry, products that are manufactured in a Medicines Control Council (MCC)-licensed facility that has also been certified for Current Good Manufacturing Practice (cGMP), could potentially be significantly safer.
“The MCC in South Africa governs the medicines landscape in the country to ensure that all medicines available to the public meet strict criteria. When a product is manufactured in a (MCC)-licensed facility, it means that the product manufacturing complies to good quality and efficacy standards.
“Better controls in terms of doping tests also need to be implemented locally. Although it is an expensive process to continually test athletes, the Biological Passport screening method, recently implemented in South Africa, could help curb this issue. This method, a DNA fingerprint, essentially monitors selected biological markers in athletes, whose abnormal variations could indicate doping. If inconsistencies are picked up, further tests can then be conducted to confirm whether the athlete is indeed doping. By building up a history of the athletes in a computerised system and testing various samples in relation to new ones, it is possible to effectively tackle the growing issue of doping.”
“As a starting point, aspiring athletes should ensure their sports nutrition products are manufactured in a MCC-licensed and cGMP-certified facility, supporting the manufacturing of high quality products in a controlled environment. This could potentially reduce the risk of consuming products contaminated with banned substances.”
He says that the problem is aggravated by an interest in stimulants and anabolic agents at an early age. “Amateur athletes that show potential in turning professional, often start taking the enhancers at an early age. Many athletes feel the competitive pressure at this early stage of their careers, and take products irresponsibly, or without the supervision of their parents.”
Lewis adds that sports nutrition products should also carry an age restriction and those products taken by promising young sports athletes should be supervised by their parents, guardians or coaches, to ensure that they receive optimal and safe sports nutrition.
Cipla Nutrition products are manufactured in a MCC-licensed, cGMP-certified and Halaal approved facility, ensuring the supply of high quality products. For more information about the Cipla Nutrition brand, please visit www.ciplanutrition.co.za.
Twitter @CiplaNutrition for health and nutrition information every day.
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Its not often you get a chance to stay over at the second best hotel amongst the top 20 in the world. Needless to say I grabbed the opportunity when it presented itself at the opening of the newly re-vamped Bascule Bar located in the Cape Grace Hotel.The Bascule Bar is originates from the French word which means “balance” and the name suits it perfectly! When you enter the venue there is a “cellar” type feel yet the outside section is right on the water’s edge surrounded by the most stunning Yachts in the world! I must say the new design is phenomenal!
[caption id="attachment_1175" align="alignnone" width="300"] Oysters and Whiskey served at the Opening of the Bascule Bar #luxury[/caption]
Consultant team, Design 360, has artfully achieved a contemporary twist on the bar’s interior design, whilst preserving the hotel’s rich Cape heritage and cherished old world charm. Named after the Bascule Bridge at the Victoria & Alfred Waterfront (the only one of its kind in South Africa), a dramatic portrait of a bascule bridge from the famous Clarke Street Bridge in Chicago, adorns the focus wall of the lounge area. Says Cape Grace Sales & Marketing Director, Philma Gomes “With only about 140 bascule bridges throughout the world, it is fitting to celebrate the uniqueness of the locational design in Bascule bar, our very own masterpiece, which we believe offers guests a perfect balance of relaxed ambience and world class sophistication.”
[caption id="attachment_1174" align="alignnone" width="640"] Beautiful Interior designed by Design 360[/caption]
The Bascule Bar is not only a whiskey connoisseur’s dream (with more than 500 Whiskey’s from every whiskey producing region in the world) but also a wine and cocktail bar so there is something for everyone!
[caption id="attachment_1181" align="alignnone" width="464"] Bascule Vinothèque invites wine connoisseurs, private collectors and companies to store their wines in private bins of the Vinothèque temperature and humidity-controlled cellar, for ideal maturation[/caption]
I had a wonderful stay at the Hotel the rooms are really something special and the staff warm and welcoming I would really recommend the Cape Grace to anyone who would like to experience what Cape Luxury is all about!
[caption id="attachment_1173" align="alignnone" width="610"] Beautiful Luxury Room which we had the privilege to stay in[/caption]
Interesting FactA bascule bridge is a type of drawbridge consisting of two counterweighted leaves or spans which pivot upward on a horizontal axis to allow boat traffic to pass underneath. The counterweights help balance each side of the bridge during the upward swing, which assists in the lifting motion. The bascule bridge originated in medieval Europe to help defend castles and towns.For more information please contact Bascule at Cape Grace – Tel: +27 21 410 7140 or visit www.capegrace.com
[caption id="attachment_1176" align="alignnone" width="640"] Perfect meeting place for Business Men and ladies alike[/caption]
So there has been a lot of hype around @SWEAT1000 and now I know why. I braved the traffic and fell into class (literally) 5 minutes late and I knew immediately my thirst for a great workout was going to be satisfied today! Two teams, one team on the treadmill’s (which stays switched on for the duration of the class) the other group doing floor exercises. The aim is to stay moving, burn a hell of a lot of calories and bring you to near death, and strangely enough make it enjoyable all at the same time. I think its safe to say they accomplish all three. The class uses a variety of interval type training to keep the pace going and to keep the calories burning! The class is a great combination of strength training, fitness, core and mobility and also includes stretching at the end.
[caption id="attachment_1155" align="alignnone" width="640"] Lunges for lower body and upper body combined maximizes the workout you get for the time you spend![/caption]
[caption id="attachment_1154" align="alignnone" width="426"] Even a bit of wood chopping![/caption]
I really loved the fact that the class is high energy and there is really no slacking! The instructor is actually behind you with a whip all the time checking what you are doing and driving you to do more. Yes they actually care, and no, there is no real whip in the class, it was not that kind of a party!
So three intervals of sprinting, climbing, medicine-ball-swinging, sit-ups, pushups, lunges, more sprinting, jumping jacking, squatting and a variety of all of the above combined, I can say that I officially love SWEAT1000! I would really recommend it if you are someone that needs to be driven, someone that wants to lose a lot of weight fast and especially if you get bored quickly with your regular training.
[caption id="attachment_1153" align="alignnone" width="640"] One team on the floor and another on the treadmills BEST for interval training[/caption]
I would also like to recommend that you get your heart checked before you enroll because this work out is not for the faint hearted! The good news is there is a beginners class so you can work your way up the ranks!
And also in the class kicking some serious calorie-ass was the gorg and fit girls and guys @BaileySchneider @LeighAnne_will @DJMixi @__4Elements__ and last but not least @bjornsteinbach hats off to all of them!
I loved it! Five stars and it was totally worth getting the parking ticket in the end!
[caption id="attachment_1156" align="alignnone" width="640"] And we survived![/caption]
Thank you @ConcettaRothsch @SWEAT1000 @SWEATPOINT @paulsweat1000
By Andries Lodder
As a guy, it gives me great pleasure to write this piece on weight training for the ladies without them getting bulky. Not all guys out there like girls that have a better physique than what they do. The majority of us like the opposite sex to be small and feminine with a hint of some well-toned muscles, just like most magazines portray their cover models to be. Maybe with a little more meat on them will make them more natural and almost perfect. I say ‘almost’ because you can’t see, by just looking, if they are a gourmet chef or not. Just kidding ladies. Back to the topic, before I put my foot too deep in it.
Most women rely solely on cardiovascular exercises and their diets to try and change their body and think that weight training will make them bulky, unfeminine or some other terrible thing. The truth is the only real way to change your physical shape without drastic plastic surgery is through weight training.
Weight training exercises increase bone density and strengthens your joints and decreases the risk of osteoporosis. It also boosts the metabolism helping to reduce body fat quicker and easier. This is due to the intensity and workload your body comes under, causing you to burn more calories, as your body needs more fuel than normal. The increased muscle size also assists with jump-starting your metabolism as they consume more energy. The other important factor to muscle size is all to do with your weight training diet. You will gain muscle and lose fat through weight lifting, but unless you start eating more your body weight will remain the same. Therefore it is more than just a means of sculpting a lean body, it will also give you the confidence to be your best and live your life to the fullest, and look good naked too, obviously.
Now lets get the misconception of weight training out of the way. High reps with very low weight do not tone. They do not strengthen. They pretty much just waste your time. Now get over any pictures of female bodybuilders you have seen and scared you out of the weight section. These women don’t look masculine because of strength training; they look masculine because they take male hormones. If you don’t want to look like them, don’t take androgens. It’s that simple.
When it comes to a weight training program for women, it is similar to a men’s one, consisting of lifting heavy enough weights to fatigue the muscles and stimulate proper growth. Working to muscle fatigue or failure means to the point where you are no longer able to physically lift the weight while maintaining proper form and technique for the exercise. Remember this is the only way you are going to achieve muscle tone and shape and get the full benefits of your weight training routines.
Okay, I’m not going to lie to you. If you are weak and have never done any real strength training, you will see some changes pretty quickly. For example, you’ll need stronger forearms just to hold onto enough weight. The gains you’ll experience will not continue forever. Do not freak out about them or trick yourself into thinking that you will turn into a gym monster overnight. Unless your parents were the weight lifting Olympic champions, the odds are far lower than you think.
Strength training exercises can fit into any lifestyle and don’t need to be complicated and take up all of your time. Improving muscle strength, definition and endurance happens quickly and takes as little as 20 – 30 minutes, 2 – 3 times a week for results to show. The exercises can easily be performed with a variety of equipment including free weights, machine weights and best of all, your own body weight.
It’s essential to workout all major muscle groups so muscular and postural imbalances don’t occur. Compound exercises like squats, bench press, deadlifts, shoulder press and push-ups are some of the best. These exercises target multiple muscles and joints at once, speeding up results. They are the foundation to any effective weight training program.
If you are a first timer, it is advisable to begin a simple full body workout no more than 3 times a week. This will give your muscles enough time to rest and recover from your workouts. Use a weight or resistance that creates muscle fatigue within around 8 – 12 repetitions, aiming for the recommended 1 – 3 sets per muscle group. It’s important that you maintain proper form and technique throughout each exercise to avoid injury and obtain the maximum benefits. Having an expert for the first month or so to take you through your paces and teach you correct techniques and show you a variety of exercises is well advised.
Remember, by staying weak because of how it might make you look is the same as staying uneducated for fear of appearing geeky. Now start hitting the weights!
My name is Andries Lodder and I am a Biokineticist in trade, and a sports junkie in nature and spare time. If I don’t participate in either cycling, running, swimming, squash, golf, tennis, rugby, cricket or xbox, I love watching ALL sports on TV. I started studying Physiotherapy and later changed to BSc in Exercise Physiology and HMS at WITS University where I had to do all sorts of jobs (like spinning classes, pilates, personal training, massaging, promotions and bartending) to pay myself through varsity and obviously have a great social life. After I passed I went to the student life capital of South Africa, Stellenbosch, where I somehow passed my Biokinetics Honors degree. After only 1 year is Stellenbosch, I moved back to Johannesburg where I started working as a Biokineticist. Along this road I was very fortunate to make some good acquaintances that gave me the opportunity in 2008 to become a fitness instructor for all the SAFA and CAF referees, which gave me the opportunity to travel to Egypt for a fitness instructors course. Later that same year I did the fitness testing of the African referees that qualified them for officiating at the Beijing Olympic Games. In 2010 I started my own Biokinetics practice in Design Quarter, Fourways, called BIO4Me, where I work with athletes, rehabilitating injuries or performance enhancement testing and training. I’m also part of the team ‘Ask an Expert’ for Modern Athlete Magazine and write articles on a monthly basis on exercise and sports specific training for TriAthleteSA Magazine. To be part of my world visit www.bio4me.co.za or check out facebook (Bio4Me) and twitter (AndriesBio4Me).