Pre- and post-event Sports Massage

All athletes have their own unique way of coping, both physically and mentally, with competitive situations.  Therefor is it important to know what pre- and post-care to take for an event. Sports massage is one of the most important therapies in helping an athlete prepare for, and recover from, a competitive event. Here are some advises when choosing sports massage as a pre- and post-event recovery treatment.

 

Pre-event

Pre-event massage can be considered as anything from two days to two minutes before the event, and the treatment approach will differ greatly according to the time-scale.

Two days before an event a massage can be deep, thorough and relaxing to get the maximum recuperative benefit from the tapering-down process that should precede an event.

Deep treatment, especially if there are specific problem areas to be attended to, may itself take a day or two to recover from and should therefore not be given too close to the event. Just be careful not to get a too deep massage just before an event for it can relax the muscles so much that some athletes find that for a time they lose some of the explosive power they may need.

 

Once at an event and pre-massages is supplied, know exactly what to get for your type of sport. For example, sport that requires great speed, strength or explosive power needs a stimulating massage treatment, and sports that requires relaxation and heart resting or “laid back” moments such as shooting, needs a very relaxing massage.

 

Post-event

Most of the athletes fail to do or go for a proper recovery or cool down treatment due to their sheer exhaustion, elation or perhaps disappointment. Sports massage can be an adequate substitute for a warm-down as it can achieve much the same effect by removing muscle waste and stretching the tissues. A gentle passive stretching of all the main muscles, or those that feel particularly sore, should be carried out at the end of the massage treatment. Stretching helps to re-align muscle fibers and prevent the natural tightness and stiffness that often follow hard exercise or a though race.

 

Next time when you go for a sports massage know what to expect and know what to ask for. Sports massage will always be available at our facility to help you prepare and perform better, so book your pre- or post-massage to get the results you want.

team-susan

 

 

 

 

 

 

Susan Cloete

Epic….what a ride? Literally….

by Adéle Niemand

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It took me about a week to get to my senses and organize my thoughts to express what it’s like to do the biggest, most brutal mountain bike race in the world. The ABSA Cape Epic. One thing is for certain, when I was asked by my partner to do this, I never would have imagined how deep I had to delve into my soul to finish the race.

During the 8 days of many ups (mountain upon mountain) and many downs, I managed to get a finishers medal after a very tough and brutal week of #untamed mountain biking.

Several times during the race I thought “no amount of my training has prepared me for this“. Especially when I lost my partner on the Prologue. Being part of a team my whole life during my time as Netball player, the toughest decision was accepting that she had injured herself bad enough to not complete the race but to leave her to be attended to the medics and chasing to make the cut off time on the first day.

The implication of this would mean that I could finish the Epic as an individual, basically doing it alone.

Standing in the starting shoot that Monday morning (Stage 1), I would be lying if I did not say that I was scared, scared of being alone, scared of how I would approach it by myself.Adel Niemand_Cape Epic_SPC3

As the first day started I decided to stay with the group and my approach was to conserve my energy. 20km into the Adel Niemand_Cape Epic_SPC4stage I had a fall and buckled my front wheel. I found truth in what everyone tells you about the Epic about the camaraderie of fellow riders but it’s only until you experience it that you truly understand what it’s all about. Team Marius & Marius (yes they have the same names) saved me and tried to bend my egg shaped wheel straight. Riding to the first water point I was praying for a miracle. I had a 40min wait at the water point and knew that I was running out of time. After WP1 I was riding for kilometres without seeing a soul, I was quite emotional when I got to WP2 and thereafter yet again attending to my wheel I started up Haarkapper’s. I saw about 6 people delirious with heat exhaustion, broken collarbones on the way down, broken bodies. In my mind I was just saying, keep on MOVING! The officials at WP 3 said I had enough time to finish but with the blistering heat and all the emotions of the day, I was starting to doubt my chances of completing the stage before the dreaded cut off horn blows. I made it with 9 minutes to spare, tired as hell and fully aware of what the week could bring.

Stage 2 was shortened to 64km. I welcomed this, because I saw enough carnage the previous 2 days and was worried about my own abilities at that point.Adel Niemand_Cape Epic_SPC5

A friend of mine also lost his partner during Stage 1. He showed remarkable sportsmanship and stayed with her as she cramped and was struggling to finish Stage 1, this meant he could continue the race but as a blue board rider, therefore not getting an official finishers medal. I was inspired by this and he really pulled me through the Epic, just someone to ask “Are you OK, Della?” and making sure you get through the toughest climb is sometimes all the motivation you need.

There is definitely a reason why this is team event, it tough if you’re a team, even worse when you are faced doing it alone. I don’t know how I got onto the bike each day, my body was bruised but my mind was strong and I was determined to finish the journey that Elma and I started. Even if it was just to do it for her, for her to know that I did not quit, give up or give in. I resolved that the only time I would consider doing this would be when the medics told me I couldn’t and as this did not happen I just put my big girl cleats on and challenged each day.Adel Niemand_Cape Epic_SPC6

Except for stage 1 my toughest day was the long stage from Greyton to Elgin, there was a stage when my body did not want anymore, and I was tired beyond words. It was when Fritz took my bike and pushed it up yet another Hill that I took a deep breath, composed myself and focused on the finish line.Adel Niemand_Cape Epic_SPC7

With the Queen Stage looming I decided not to think about it and tackle it on the day.

Groenlandberg is not a joke and when I approached the end of the climb I was in tears as in knew this would be the climb of climbs and I had made it.

I have allot more that I can share, but I will need a bigger space to do so. Waking up on the final day was the best feeling, I knew it was short and the end was near. I knew that if I was focused I would get there, I had made it so far all ready.

Crossing the finish line at Val de Vie was one of the best feelings of my life. I have won many awards as a netball player, but putting that medal around my neck was one of my proudest moments. I definitely need to thank a few people for this Epic experience, to SPC Bloemfontein, Morne Castelyn thank you for the training programs, it was tough but with good reason, to Raubex our main Adel Niemand_Cape Epic_SPC8sponsor if it wasn’t for you this would have only been a dream! Our nutrition sponsor, Biogen. I can highly recommend Cytogen, it fuelled me every day. Elma York my partner, I salute you and I know one day you will challenge this race and conquer it. My supporters that kept me going, every chilled water bottle, recovery drink, every wet wipe, and every person that called my name. Renee van Zyl, you were an amazing second. Alet, that pink towel made the world of difference, words of encouragement from my Epic updates WhatsApp group. Those messages gave me new strength every day. Our physio, Estie Potgieter for getting my body in the best possible condition before I had to get back on the saddle the next day. Fritz Greyvenstein thank you, if I could I would give you half of this medal. And last but not least San, I would have been lost without you, you kept me going when I did not have direction and was just there when I needed you. You are the ultimate supporter and kept me strong. They are not lying when they say this is a bucket list race, but be prepared and know that your mental toughness has more worth than you physical preparation.

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SPC and me

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by Ad Saffinator Saffy

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So 2017 is in full swing and my year jam packed with events and races and its up to the SPC team to keep this body functioning to do what I love doing.

I am quite stubborn and don’t always listen but I have learnt to try and bend the rules to the max but at the end of the day Ad Le Roux is mostly right in his training approach especially with me relating to recovery.

The weekend of the 9th April 2017 saw me competing with my Adventure Racing team “Team Castle Lite” at the 150km Transkei Tuff Adventure race starting at Wave Crest Resort in the heart of the Wild Coast. My team have been training like mad and have done a couple of events together without me and were firing on  all cylinders so I was worried that I would be the weakest link and that I didn’t like.SPC_Adrian Saffinator Saffy_Transkei Tuff3

Adrian (Le Roux) and Helena put me on a training schedule and this included Wattbike sessions core sessions functional training sessions and brutal break me sessions and although I was doubting in my own fitness their preparation was spot on.

We started the race with a brutal 64 km cycle leg which included an abseil and kloofing section. When the gun went I found myself in the front of the leading pack powering up the hills and I know that the Sufferfest sessions on the Wattbike were to thank.

We hit the kloofing and anyone that has done this know that core balance and stability are needed to prevent yourself slipping and sliding on every moss covered rock in the knee deep river.SPC_Adrian Saffinator Saffy_Transkei Tuff1

I made a bit of a navigation error on the ride home so that allowed 2 teams to pass us just before we got into transition after the long cycle so to say that I was “flippen” angry with myself was an understatement. We transitioned rapidly after plotting the new points on the map and left in front of one of the teams determined to catch the other team that slipped past us previously. Sunset had arrived and we could see the other teams headlights to our left on the coastal path so we switched our lights off went into stealth mode and ran the next leg collecting points and doing a “kloofing” section before returning to the transition.

Next came the paddle leg and seeing that I am in Bloemfontein and not doing allot of paddle training I rely on the strength and core training with SPC to get me through and our team rocked this leg.

Lastly came the long trekking leg and we hit this in beautiful weather with a full moon making the use of our headlights not required. We hit a swim across a tidal river at around midnight and the thoughts of Zambezi sharks swimming underneath me in the murky water made my swim time a lot quicker.

We finished the race with a run along the moonlit beach and a final swim across the river to finish as 2nd official team home.

I can honestly say that despite getting on in years (hahaha), SPC keeps me healthy fit mobile and able to do these races and do them consistently throughout the year. I am forever grateful.

Now up next 36One MTB challenge and the Expedition Africa. Good luck guys in keeping me in the game 🙂

Batrun and other things…

by Chris Strydom

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Batrun…a training run with the Cape Doctor at night

On the evening of 18 Feb myself and 129 other eager mountain runners got together at the Gardens Tech Rugby Club for a 30km race in Table Mountain National Park. The race takes you up and down Devils Peak, Platteklip Gorge all the way to the highest point on Table Mountain at Maclear’s Beacon and finally up and down Lionshead. As always Table Mountain knew it was the evening of Batrun and threw some epic weather our way, this year it was in the form of gale force Southeaster winds better known as the infamous Cape Doctor.

I started off quite conservatively and formed a small group at the front with Edson Kumwamba, Lucas Adams and Michael Davidson. Heading up Devils Peak me and Edson took the lead about halfway to the top. As we reached the saddle of Devils peak we started to feel the strong winds as we left the cover of the mountain behind heading up the front side of Devils Peak. We were the first runners to reach the checkpoint at the top with Michael and Lucas trailing just behind. This was where the fun started for Edson and Lucas as they attacked on the downhill and it took a lot of self-control to stay with my race plan of taking the whole race easy and not take even the slightest risk on the downhill, this was super hard because running technical downhills fast is my biggest strength and I absolutely love it.

Reaching the bottom it was time to head to Platteklip for what I believe is the hardest climb of the race, still taking it easy I caught up with Lucas in the early stages of the climb and passed Edson near the top, this was where I had to take out my Adidas Terrex Agravic Alpha wind jacket as the driving cold wind cut through to the bone (this was the first time I ever took a jacket out of my pack to put on during a race). I stayed in the lead all the way to Maclear’s Beacon and back. Descending Platteklip I once again had to force myself to keep things easy as Edson and Lucas came past.

Going up and down Lionshead we maintained our positions and it was time for the last undulating 4km back to the finish line. I was almost blown of my feet by the wind a few times during the last few kilometres.

I finished the race in 3rd place with just a few minutes separating me and Edson with Lucan claiming 2nd place. I finished feeling strong and able to run another few kilometres, it was back to training on the Monday after the race. The race was a good test of my fitness heading into the final few weeks of training leading up to African X a month later. My strong climbing legs during the race was a true testimony of my strength training programs by Sports Performance Clinic.FB_IMG_1489926834900

Fast team format racing at African X

With African X being South Africa’s premier trail stage race and due to the fast nature of the race this year’s edition drew the best trail runners from all around South Africa to race against each other in a team format like they do at the Cape Epic mountain bike race. I teamed up with Rory Scheffer for team Adidas. Due to the fast, flat and non-technical nature of the race, it suits the faster athletes and always draws a few fast road runners as well. This year was no different with former road runners turned trail blazers Givemore Mudzinganyama and Edwin Sesipi teaming up for team Asics Boys Gauteng. As well as 12th place finisher at the 2015 Comrades Marathon Ben Matiso teaming up with Reptsile Khotle for team Edunova. Other top teams included: Kane Reilly and Thabang Madiba (Team Salomon), Kent Horner and Chris Bruchhausen (My Training Day), Jonny Young and Nicholas Rupanga (Asics Vets) and Brendon Lombard with Rohan Kennedy (GEL Asics Frontrunners). With such a big and strong field we were up for three days of fast racing.

Day one took us on a 35km route from Trails End all the way to Houw Hoek Inn. We started off quite conservatively with all of the top teams running together trying to see who is the strongest on the different sorts of terrain and waiting to see who will be the first team to make a move. At the 15km mark the team of Timothy Chambers and Robert Rorich made the first move and the pace started to build a bit, the main pack including all of the above mentioned teams quickly caught up with them after about 2km and then the racing started. Team Endunova and Asics Boys Gauteng started pushing the pace quite a bit with team Salomon following close behind. I felt strong during the first day but Rory had some problems and we ended up racing team Tim-Rob (Timothy Chambers and Robert Rorich) for 4th place, we switched places quite a lot with them between the 20km and 30km mark but we proved too strong for them over the last 5km to take 4th place, 5min in front of team Tim-Rob and 5min behind team Salomon in 3rd. FB_IMG_1490133757671

Day two would prove to be our day as we tackled the 33km route from Rooisand Nature Reserve to Wildekrans wine estate. Once again we started of conservatively until the 5km mark where the biggest climb of African X started, me and Rory along with team Salomon made the first move as both teams are climbing and technical specialists, the climb were unfortunately to short, runnable and not steep enough to have a big impact and once again team Asics Boys Gauteng and team Endunova took the lead. The next few kilometres would once again be flat and fast until the last climb at 12km, this was where the battle between the two mountain specialist teams began as we chased and passed team Salomon on downhill only to be chased again by them. Both teams reached the bottom together with tired legs and the last 15km would prove to be a race for 3rd place along fast and flat jeep track. The battle was intense with team Salomon dropping of the pace a few times only to catch up again. At around 10km to go they dropped from the pace for the final time and we tried to make the time deficit between the two teams as big as possible to see if we can take over 3rd place on the general classification. We ended up crossing the finish line 1min behind the 2nd place team of Ben Matiso and Reptsile Khotle (team Endunova) and 6min in front of team Salomon in 4th to take the 3rd spot on the general classification. With the time deficit being only 1min between us and team Salomon, day three would prove to be a race for 3rd place.

Day three followed a 23km course from Wildekrans Wine Estate back to Houw Hoek Inn. This day would prove to be another tough day for Rory. Things started differently, everyone was willing to give it their all and the race started fast. The first 9km were going good and we managed to easily stick to our race plan of staying ahead of Thabang and Kane. They however wanted to close the 1min lead we had over them and they found a new source of energy as they passed us around the 12km mark. We ran with them for a couple of kilometres but Rory found it difficult to breathe and we had to drop from the pace in order to make it to the finish line. We tried to keep the gap between us and team Salomon as small as possible to fully utilize our 1min lead. The last 3km I pushed Rory hard and he put in a tremendous effort. This unfortunately proved just too little as we crossed the finish line in 4th place 2min30sec behind team Salomon in 2nd place and 1min behind team Endunova in 3rd. We finished African X in 4th place only 1min30sec behind Kane and Thabang in 3rd and 15min in front of the 5th place team of Kent Horner and Chris Bruchhausen (My Training Day).

African X didn’t quite suit my style of mountain racing as the route is extremely flat and fast to what I am used to but I ended up adapting to the route and my training at SPC definitely made me strong enough to race hard and fast for three consecutive days. The race gave me a proper confidence boost knowing that I can race with the top senior trail runners in South Africa and I am looking forward to the rest of the year.

Uitkyk Trail Run as my weekly long run

Back to training after African X and I felt like running another race so I decided two days before the 25km Uitkyk trail run to use the race as my weekly long run. I went into the race with an all or nothing approach and put the hammer down right from the start. I took the lead from the start and stayed in front for the remainder of the race taking a comfortable win. The race was really enjoyable and although everything was easily runnable we did a proper amount of climbing on the lower slopes of Simonsberg, followed by a fast downhill and ending with a fast section running through the vineyards to the finish.

 

Racing in Zimbabwe

by Jayme Vermaas

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This past weekend on the 1st April 2017 I had a fantastic race in Troutbeck, Zimbabwe. The event formed part of the Zimbabwe National Triathlon Championship of 2017.

I was selected by Triathlon South Africa to represent SA at this event, which contributed to my preparation for the upcoming Africa Championship, to be held in Tunisia, in May 2017.

The ZTA (Zimbabwe Triathlon Association) set out a very tough course for us as athletes with a super hilly bike course with a very demanding run route.

I have been training hard over the last 4 months with SPC for the upcoming triathlon season. With the committed SPC staff and specific SPC programs, I was well prepared for any situation that was set in front of me this year. My results at SA Champs and the Zimbabwe race proves that I was well prepared by SPC and conditioned for tough race conditions.

At SA champs I won with more than a minute in very tiring conditions and was able to control the race from start to finish.

The training at SPC does not only prepare you on a physical level but also allowed me to trust the training I have done in order to know that I am prepared to execute good racing tactics.

During the race in Zimbabwe, I knew that the course was a very demanding course with a huge amount of climbing on both the bike and run-leg, and that I have to be wise with how I approach it. I decided not to push at the max on the swim, and allowed my SA team mate, Shanae Williams to lead out of the swim. Once on the bike I past her within the first 100m and kept the pressure on the rest of the field. (Thank you to SPC for all those intense interval and power and conditioning sets on the SPC Watt Bikes. This came in very handy this past weekend).

I felt strong on the bike, and at the end was able to have a 1 and half min lead on my nearest competitor.

During the run I found my rhythm fast and really felt in control of my pace, on the steep sections of the run I was able to hold my form. (A special thank you to SPC for all of those one -leg squats and core training)

The gap just kept on growing and was able to put another 1and half min into the field.

I won the overall junior u/19 race and very pleased with the improvement and gains I have made in my overall racing.

A big shout out to the Sports Performance Clinic family for helping me prepare and gain strength for a solid race and my current season.

Now it’s back to the drawing board and SPC helping me prepare for my up and coming races.

SPC the place to go, to be and to improve…

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Assisted Single Leg Deadlift

By Herman Liebenberg (Athlete Michelle van Tonder)

The Assisted Single Leg Deadlift is a good exercise to improve single leg deadlift technique.  The exercise helps to better understand “hip hinge”. It allows the athlete to add more weight in a controlled environment, and it is a good example of how to address the posterior sling.

7 Key Factors for Developing Fast Bowlers

By Adrian Le Roux

In February I came across a very good article written by Eric Cressey – 6 Key Factors for developing pitchers (baseball). Almost immediately I switched over to my ‘cricket brain’ in that not only can these factors probably be implemented by most sporting codes but it will definitely be applicable in the development of the fast bowler. Most people will not give you a direct answer when you ask what makes a successful fast bowler. However they all focus on outcomes …  and successful outcomes were likely heavily driven by a collection of processes. So with that in mind here is 7 factors that will help you develop as a fast bowler.

1. Keep an Open Mind

The bowler has to be willing to try new things, a new approach. If plan A doesn’t work move to plan B. What works initially will take you to a certain level but what takes you to the next level will most of the times not be the same. You the bowler along with the coach will have to ‘buy-in’ – a full buy in into a new approach to ensure steady progression.

2. Planning

Identify a window in your training year where the largest improvements can be made. Periodization is an important component and with the correct planning within a structured program progress is inevitable. Do what you need to do before you do what you want to do

3. Attention to detail

Execute the program, ensure quality time and train with purpose. Stay away from mindless routines. Ensure a good and safe training technique in the weight room but also in the nets. Bowl with a purpose, bowl with intent. Do not get distracted when you train.

4. Diligence

Put in the time and work hard. Mediocre efforts will not bring you anywhere. Put in the effort to create the consistency needed. Find individual exercises and training sessions that work for you. Maybe add a competition element in your session to ensure that you work towards a bigger goal and with the right intensity.

5. Workload Monitoring

By monitoring what you do in preparation (chronic workload) in comparison to what you do in a competitive week (acute workload) is critically important in the management and self-management of you the athlete. Ensure adequate workload both in bowling and strength & conditioning activities to develop a protective element against injury. High workload or inadequate workload can both hurt you. The relationship between workload and injury is far from straight forward and will differ from individual to individual. Give yourself the best chance. Read, learn and understand workload management.

6. Continuity

With more and more demanding schedules it is a challenge to have continuity in your training program. It results in a great deal of fluctuation throughout the competitive year. Limit periods were there is a large volume of training followed by very little or nothing. Aim for consistency. Together with point number 2 that focuses on a sound periodization plan consistency in training are essential to optimize the development of the athlete.

7. Environment

From personal experience I cannot stress this enough. The facility that you train in and the training staff that assists you must automatically encourage you to want to get better. When you walk into a facility you must feel like you belong and that you are going to go from average to good to great. The correct training environment will make steps 1 – 6 so much easier
References

1. Cressey, E. 6  Key Factors for Developing Pitchers. Eric Cressey High Performance Training, Personal Training. Blog. Baseball Content. February 28, 2017

2. Gamble, P. Reducing injury in elite sport. Is simply restricting workloads really the answer? Sports Performance and Research Institute New Zealand.

Mobility Training (by Herman Liebenberg)

Mobility Training Herman Liebenberg

Mobility can also be referred to as range of motion (ROM). In other words the ability of a joint to move through its range in different planes without being under stress. Limited range of motion can cause functional limitations in movements that may lead to poor quality of an exercise, or worse, result in injury.

Mobility has become a big part of the health and fitness industry. People are referring to it more often, and use it as a tool to improve overall wellbeing. Improved range of motion can have a great advantage for any age and relate well to most sporting codes. For example, the greater range of motion a golfer has in his swing, the greater the force that can be produced in the follow-through (full swing versus half swing).

We know mobility is great for improving performance in sports, but how does this transfer over to every day life? When lifting an object from the ground, most people tend to use the back instead of the legs. If you suffer from limited mobility, it can be an uncomfortable position which makes it easier to opt for the straight leg, bent back position. If ankle and hip mobility is improved, this position might become a lot more comfortable. Sparing unwanted stress on the back and save you from potential injury that might occur with poor lifting technique. At SPC we have seen tremendous changes that comes with mobility training. By implementing mobility and foam rolling (self myofascial release) in to our warm-ups, we could pick up over time how easy certain activities have become for our clients. People complaining about pains and niggles all of a sudden can’t remember when was the last time they felt that specific pain. Improvements like that can improve quality of life and allow people to do things with much more comfort.

Let’s take the ankle joint as an example of joint mobility. The ankle is designed for mobility. Limited ankle mobility can affect movement patterns like the squat, single leg exercises, walking and even landing from a jump (similar to running). All of these are fundamentals of functional movement patterns. When limited range of motion is present, possibility of injury increases. If you improve range of motion, joints can become healthier, movements safer and more optimal.

What happens if there is limited range of motion? In case of a squat, during the downward movement the ankle moves in to dorsi-flexion causing a shift in center of gravity, allowing the hips to move down without the knees moving past the toes. All this while the knees and feet are pointing straight forward. If range is limited, the ankle needs to compensate somewhere for extra range to allow full movement of the squat. In doing so, the feet turn outward and in some cases the knees will follow an inward curve, which could result in discomfort or pain.

Each joint has specific training needs. No joint has complete mobility or stability, both are present, but to certain extents. We know that the ankle needs mobility, a joint such as the knee needs more stability. A joint with less stability will always depend on surrounding structures like muscles and ligaments to stabilize it. If a knee has no stability, there is more movement within the joint, which causes wear and tear damage to cartilage and can later result in injuries and more permanent damage like Arthritis.

At SPC we strive to provide a warm-up that contributes to individual needs. We start with foam rolling followed by a mobility routine. Mobility exercises will allow you to get more control in the end range of the movement. Final stage of the warm-up consists of a few exercises to increase blood flow, elevate heart rate and body temperature and finally get muscles ready for action.

An example for ankle mobility is what we like to call the “knee to wall” exercise.

Stand with your toes about 10cm from the wall. Keep your foot flat on the ground and bring your knee as close to the wall as possible. Remember that the wall is only the goal, if you can touch it, move your foot back another centimeter.
Perform 10-15 reps on each side.

BY HERMAN LIEBENBERG

CSA CONGRATULATES KNIGHTS ON WINNING SUNFOIL SERIES

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CRICKET SOUTH AFRICA (CSA) today congratulated the VKB Knights on winning the Sunfoil Series.

Saturday, 11 February 2017 

The Knights claimed the trophy in champion style by beating bizhub Highveld Lions by an innings in their final match to place themselves out of the reach of their nearest rivals, the Multiply Titans.

“They have played impressively throughout the season and proved themselves to be worthy champions,” commented CSA Chief Executive, Haroon Lorgat.

“It has been a wonderful competition that has gone right down to the wire and for the first time since the franchise system was introduced in 2004 every team was in contention almost up to the last day. This speaks volumes for the depth in our first-class system and its competitive nature.

“Once again it has served its premium purpose of playing its part in developing players who can go on to represent the Standard Bank Proteas with distinction. This season we have seen Keshav Maharaj, Tabraiz Shamsi and Duanne Olivier all graduate from four-day to five-day cricket.

“The competitive nature of this season’s Sunfoil Series has leant itself to attacking cricket and, although there have been fewer outright decisions than normal, caused in part by adverse weather conditions, I am very happy with the quality of cricket that has been played.

“I must repeat our great appreciation to the Willowton Group for the sponsorship through their Sunfoil brand. They not only sponsor our four-day competition but also our home Test Series and make a sizeable contribution to the development of our youth through the Sunfoil Education Trust,” concluded Mr. Lorgat.

BOLD KNIGHTS WIN SUNFOIL SERIES CROWN

Saturday, 11 February 2017

THE VKB Knights were crowned Sunfoil Series champions for 2016/17 after completing a resounding innings and 121-run victory over the bizhub Highveld Lions at the Bidvest Wanderers Stadium in Johannesburg on Saturday.

The Central franchise took less than a session to claim the five wickets they required on the third morning, sealing the final round win that brought them a first four-day title in nine years – their only previous championship in the franchise era having come in the 2007/08 term.

The key men for them on what turned out to be the last day were fast-bowling duo of Marchant de Lange (3/75) and Shadley van Schalkwyk (3/41) as both took two wickets each, while the other one was taken by their bowler of the season, Duanne Olivier.

The most recent Standard Bank Proteas Test debutant was the pick of the bowlers thanks to his 4/59, while he also picked up 2/19 in the first innings to become the first and only man to pick up 50 wickets in the season – the fast bowler ending with 52 in total.

The Lions, whose Achilles’ heel in the round 10 fixture was their woeful first innings of 87, offered little resistance in the end as their last five men fell for 42.

Mangaliso Mosehle made 21 as the home side were bowled out in 70.1 overs.

The result completed a bold win for the away side, who had to overcome a 2.38 deficit on the Multiply Titans to win the championship with a final total of 112.94 points.

7 Rules for Eating (Michael Pollan)

As we deal with many clients either wanting to loose weight or just looking for a healthier nutritional plan we though we will share the 7 Rules for Eating with you by Michael Pollan.

Pollan says everything he’s learned about food and health can be summed up in seven words: “Eat food, not too much, mostly plants.”

Probably the first two words are most important. “Eat food” means to eat real food — vegetables, fruits, whole grains, and, yes, fish and meat — and to avoid what Pollan calls “edible food-like substances.”

Here’s how:

  • Don’t eat anything your great grandmother wouldn’t recognize as food. “When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can’t pronounce, ask yourself, “What are those things doing there?” Pollan says.
  • Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
  • Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
  • Don’t eat anything that won’t eventually rot. “There are exceptions — honey — but as a rule, things like Twinkies that never go bad aren’t food,” Pollan says.
  • It is not just what you eat but how you eat. “Always leave the table a little hungry,” Pollan says. “Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, ‘Tie off the sack before it’s full.'”
  • Families traditionally ate together, around a table and not a TV, at regular meal times. It’s a good tradition. Enjoy meals with the people you love. “Remember when eating between meals felt wrong?” Pollan asks.

7      Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.