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Easter is around the corner and we all know the temptations of the holidays can be a real struggle. Try to get a few workouts in to set a healthy and active tone for the short break. When working out we look to perform better and reach our goals. “Nutrition plays an important role in fitness and performance, especially what you eat before and after a workout,” according to Ivana Buchannan, Programme Manager at Zone Fitness.

Fueling your fitness with the proper nutrition will help to maximize the benefits of all your hard work at the gym. After your workout, your body tries to rebuild its glycogen stores and repair and regrow muscle proteins. The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.

Protein, Carbs and Fat


Carbs = energy. When we eat them, they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity. Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

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As part of its 2017 Great Texts/Big Questions lecture series, and its current focus on the Truth and Reconciliation Commission, the Institute for Creative Arts (ICA) presents renowned psychologist and conflict mediator Nomfundo Walaza on Tuesday 25 April.

Walaza’s lecture will look at the psychological impact of the TRC, as well as the psychological implications of the Rhodes Must Fall and Fees Must Fall Movements. In addition, Walaza probes what lessons are to be learnt from the TRC and, how these can influence university/national strategies so that discussions around reconciliation are cognisant of the fact that without redress, reconciliation is impossible. As UCT’s IRTC unfolds, how do we deal with the material realities of tuition fees, economic inequalities etc?  Continue reading

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FNB UP-Tuks showed immense character to hold off the juggernaut that is FNB Maties to win the tenth instalment of the FNB Varsity Cup presented by Steinhoff International competition with the scoreboard glowing 28-21 (halftime 13-15) after 80 minutes in an exhilarating final at the Tuks Rugby Stadium on Monday, 17 April 2017.

FNB UP-Tuks became only the second university (after FNB Maties) to win the coveted trophy on three occasions and the men from Pretoria did so on a perfect autumn evening in the capital.
It was the visitors who started with a bang as lock Janco Venter crashed over for a seven-point try after a few solid phases of play from the Maroon Machine. Flyhalf Chris Smith added the extras to give the Stellenbosch University a 0-9 lead.

FNB UP-Tuks cut into that lead three minutes later when Captain Fantastic and flank Chris Massyn barged over to claim a try of his own. Flyhalf Tinus de Beer converted to make it a two-point ball game within 10 minutes of the match.

FNB Maties’ sharpshooters Smith and Tiaan Swanepoel (fullback) were on hand to punish the home team for their ill-discipline as they slotted two penalties while De Beer nailed a penalty of his own to bring the curtain down on a gripping first half.

FNB Maties kept the scoreboard ticking early in the second half when Smith sliced the uprights within a minutes of play to extend the Stellenbosch students lead to 13-18. Continue reading

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The City of Cape Town will commence with a public participation process about the proposal to commemorate the life and work of the late President Nelson Mandela with a statue and exhibition at City Hall. Read more below:

The proposed project – the installation of a statue of the late President Mandela and a permanent exhibition at the City Hall – forms part of the National Liberation Heritage Route, an initiative of the National Heritage Council and the National Department of Tourism.

‘The purpose of the public participation process is to engage with our residents about the intended memorialisation of Madiba at City Hall. The adoption of the City’s Organisational Development and Transformation Plan, or ODTP, in August last year means the City strives to be more proactive and customer-centric. We want to work more closely with our residents, and an important aspect of strengthening the relationship between the City and Capetonians is for our residents to participate in matters that affect them and which they feel strongly about. I thus urge residents to please let us know their thoughts about this project,’ said the Chairperson of the City’s Naming and Nomination Committee, Councillor Brett Herron. Continue reading

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The City is doing all it can to boost the economy of Atlantis, including the release of unused land to the market, investment incentives, and plans to declare the area a Special Economic Zone. Read more below:

The City of Cape Town’s Council last month approved the sale of 29 City-owned properties in Atlantis. The release of these large open tracts of commercial property to the market and the recent commercial investment of over R1 billion are catalysts for much-needed economic growth in the region.

‘Additionally, we are working to have Atlantis declared a Special Economic Zone (SEZ), with a particular focus on green technology manufacturing. I am pleased to say that the target date for the official designation of SEZ is set for the last quarter of this year. Once the area is declared a SEZ, it will further increase the attractiveness of Atlantis as a place to invest in green technology manufacturing as green technology investors will receive even more benefits, such as a 15% tax break,’ said the City’s Mayoral Committee Member for Area North, Councillor Suzette Little.

One of the City’s strategic priorities over the next five years is to position Cape Town as a forward-looking globally competitive business city. In order for us to achieve and maintain this status, we need to improve the attractiveness of our city as an investment destination. Continue reading

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The Emirates Lions won their big SA derby 29-16 against the DHL Stormers in Cape Town to end the Cape side’s unbeaten run, while the Vodacom Bulls returned to winning ways thanks to their hard-fought 26-13 win over the Jaguares in Pretoria in their Saturday evening clash.

In other round eight matches involving South African sides, the Southern Kings fought bravely in their 47-34 defeat to the Queensland Reds in Brisbane, while the Toyota Cheetahs succumbed 41-27 to the Chiefs in Bloemfontein despite an early lead of 24-0.

The big match of the day saw the determined Emirates Lions outscoring the DHL Stormers by four tries to one to earn a vital bonus point win. It was the first loss for the Cape side following six straight wins since the start of the 2017 campaign, and also the first time the Joburg side had managed to defeat their rivals on the famous DHL Newlands ground (although the combined Cats side managed a couple of wins previously). Their last visit to the Mother City, in 2015, ended in a pulsating 19-19 draw.

The Highvelders dominated the first half and scored three tries to one for a deserved 22-13 halftime advantage. The visitors shrugged off the early loss of influential young centre Rohan Janse van Rensburg, who left the field during the opening stages with a knee injury, while flanker Jaco Kriel was yellow carded and later cited for a late tackle. Continue reading

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The Springbok Sevens team on Sunday missed out the HSBC Singapore Sevens title, but did enough to extend their overall HSBC World Rugby Sevens Series lead over nearest rivals, Fiji and England.

The Blitzboks finished 6th overall, but a number of surprising results saw them extend their lead overall with only tournaments in Paris and London left to play.

South Africa started the Singapore tournament 23 points ahead of Fiji in second place and now lead them by 25 points, courtesy of a crucial win over the Olympic champions in the 5th place semifinal. England, who finished third, moved closer to Fiji, but is still 27 points adrift of the Blitzboks.

“Yes, that win over Fiji was a vital one and one of the success stories of this tournament for us. By beating them in that crucial match, we could actually extend our lead over them, which is a massive bonus for us,” Powell explained.

“We could also blood a number of youngsters, giving them proper game time and there does not seem to be any real injury concerns. Those are all positives.”

Powell was not too happy with their Sunday performance though, which saw them lose to Australia 19-17 in the Cup quarterfinal, before beating Fiji 19-14 in the 5th place semifinal. They were edged by New Zealand for 5th spot though, losing 17-12.

Canada won their first ever title in the series by beating USA 26-19 in the final. Continue reading

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The Springbok Sevens team’s search for a fifth HSBC World Rugby Sevens Series title will continue on Sunday when the Blitzboks take on Australia in the Cup quarterfinals of the HSBC Singapore Sevens.

The fixture in the Singapore National Stadium will see an eighth consecutive Cup quarterfinals appearance for Philip Snyman and his troops, but hard work awaits against the Australians if the Blitzboks want to progress into the final four of the competition.

“Yes indeed, the Australians are playing pretty well at the moment. We need to be at our best, trust our system and eliminate the silly mistakes we are making at times,” Snyman said after Day One of the tournament last won by South Africa in 2004.

“You need to be able to beat any team in the quarterfinal if you want to win the title, but that only takes you to the semis, where more hard work awaits,” Snyman said.

The captain was disappointed, but not in the dumps, after their final pool B match against England, which South Africa lost 17-12. England scored from the kick-off after South Africa fumbled the ball, but a try by Werner Kok late in the half helped the South Africans to a 7-5 lead at the break. Continue reading

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The City of Cape Town wants to inform all commuters that the MyCiTi service will operate again as from tomorrow, Saturday 15 April 2017. Read more below:

The City was informed that a wage agreement was reached earlier today and that the national bus drivers’ strike has come to an end.

As such, the MyCiTi service will resume operations as from tomorrow morning, 15 April 2017.

‘Passengers should please note that it may take a few hours for the service to settle in, meaning there may be some initial delays on some of the routes. We expect that the service will normalise and that most buses will adhere to the weekend time schedule as the day continues. I want to thank commuters for their patience during the strike and ask them to please bear with us as we get the service up to full speed again tomorrow,’ said the City’s Mayoral Committee Member for Transport and Urban Development, Councillor Brett Herron.

Commuters can contact the Transport Information Centre 24/7 on 0800 65 64 63 for the latest information regarding the service, or follow @MyCiTibus on Twitter, or visit the facebook page, ‘MyCiTi Integrated Rapid Transit System’.

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Pieter-Steph du Toit (TBC) will resume his DHL Stormers lock partnership with fellow Springbok Eben Etzebeth when the Capetonians host the Emirates Lions in a massive Vodacom Super Rugby clash on Saturday in Cape Town, where kick-off is scheduled for 17h15.

Du Toit, the 2016 SA Rugby Player of the Year, missed last Saturday’s thrilling win over the Chiefs through injury, but he has shrugged off his niggle and returns to the starting team to face their Highveld rivals.

The Cell C Sharks are not in action this weekend but the remaining South African sides all face tough challenges in their respective eighth round fixtures on Saturday.

Deon Davids’ Southern Kings team is the only outfit playing overseas, and they kick off the day’s busy action with a visit to the Reds in Brisbane (07h05). The Toyota Cheetahs entertain the Chiefs from New Zealand in Bloemfontein from 15h05, while the Vodacom Bulls face the Jaguares in an evening clash in Pretoria (19h30).

Unfortunately for Davids, his team suffered a blow with the loss of elusive fullback Malcolm Jaer, who will return home to Port Elizabeth due to a knee injury picked up during the week. The 21-year-old Jaer was one of the star performers with a hat-trick of tries for the Kings last weekend as the side narrowly went down 41-46 to the Force in Perth in their first of three tour matches in Australia. Continue reading

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