Boat Pose for Core Strength Sit on the floor with your knees bent and feet flat. Lean your upper body back slightly, lift your feet, and slowly straighten your legs as much as you comfortably can. Extend your arms forward and keep your chest lifted. Hold for 20–30 seconds, rest, then repeat 2–3 times. Practice 3–4 times a week. Boat Pose strongly activates the trunk muscles, including the abdominal muscles, making it a challenging core exercise. It can strengthen and tighten the core, but it does not directly burn belly fat or make your stomach flat in 45 seconds. Tip: Keep your back as straight as possible and avoid rounding your lower back. If straight legs are too difficult, keep your knees bent.

Pretoria, your home deserves more than just a quick clean — it deserves the Diamante touch. Your home is where your family relaxes, creates memories and feels most comfortable. Keeping it fresh, hygienic and beautifully maintained can make a real difference to how you enjoy your space every day. Diamante Huis Skoonmaak Dienste provides reliable, detailed and professional house-cleaning services throughout the Pretoria region. Every home is treated with care, pride and close attention to the areas that are often overlooked. Spend less time worrying about cleaning and more time enjoying a home that feels fresh, welcoming and truly cared for. Contact Heilie De Winnaar today to discuss your household cleaning requirements or request more information. Call: 079 634 0822 WhatsApp: 082 619 2104 Diamante Huis Skoonmaak Dienste — helping Pretoria homes shine with pride. #DiamanteSkoonmaakDienste

Indulge in pure Caramel Biscuit heaven! Each creamy 125 ml jar is packed with our smooth, melt-in-your-mouth fudge infused with that irresistible spiced Biscoff flavour. Perfectly balanced between caramel sweetness and biscuit crunch — it’s the ultimate comfort treat. Whether you’re spoiling customers, gifting friends, or stocking up for your shop, this 10-pack is a deliciously smart choice. Every jar is sealed fresh and ready to enjoy straight from the spoon — because why wait for dessert? 10 x 125ml Caramel Biscuit Jars R580 Courier R100 WA 072 578 0177 @followers

TESTIMONY OF COLLAGEN I’m honestly still in awe of what this collagen has done for my body. Over the past 4 months, I’ve seen an incredible 85% reduction in my cellulite—something I never thought was actually possible without expensive treatments. My skin looks smoother, firmer, and so much more even. Areas that used to make me feel self-conscious now feel like a part of my confidence again. It’s not just what I see, but how I feel—healthier, more comfortable, and more confident in my own skin. What I love most is that this wasn’t a quick fix… it was a steady, natural transformation from within. This collagen has truly been a game changer for me. If you’ve been struggling with cellulite like I did, just know—real results are possible. I’m living proof of that.

We don’t rise to the level of our intentions as parents we fall to the level of our awareness! This Child Protection Week we were privileged to partner with Heart of Stella Foundatuon to bring more awareness to the safety of children. Not just your own child, but every child you come in contact with. Visit the link to watch our full workshop! In today's digital age, social media plays a significant role in both our professional and personal lives. However, it is crucial to recognize that while these platforms can foster connections and opportunities, they can also pose risks, particularly when it comes to the safety of our children. As parents, we must be vigilant in protecting our kids from potential social media predators. Here are some effective ways to safeguard them: 1. Educate Your Child: Talk openly about the dangers of sharing personal information online. Teach them to keep their profiles private and only accept friend requests from people they know. 2. Set Boundaries: Establish clear rules regarding social media use, including time limits and the types of content they can share. 3. Monitor Activity: Regularly check your child’s social media accounts and their interactions. This will help you stay informed about who they're communicating with. 4. Use Parental Controls: Utilize built-in parental control features on devices and apps to restrict access to certain content or limit screen time. 5. Encourage Open Communication: Create an environment where your child feels comfortable discussing any uncomfortable interactions or experiences they may encounter online. By taking these proactive steps, we can help ensure that our children navigate the world of social media safely and responsibly. Let's work together to protect the next generation! #ChildSafety #SocialMediaAwareness #ParentingTips #unchainourchildren #heartofstellafoundation https://www.youtube.com/watch?si=tjdXlqsA7e9F9Y-r&v=KYb6Bcn75BQ&feature=youtu.be

Thank you to every single person who sponsored a Warrior teddy. 💛❤️‍🩹 Your kindness is more than a gift — it brings comfort, hope, and a reminder that no child fights alone. Every sponsorship helps place a special companion into the arms of a brave little warrior. Thank you for making a difference, one cuddle at a time. 🫶 If you would still like to sponsor a teddy and help bring comfort to a brave little warrior, please follow the following link: https://www.backabuddy.co.za/campaign/warrior-fundraiser or send us a message to get involved. Every sponsorship makes a meaningful difference. #PLG #backabuddy #HeartWarrior #ThankYou #MakingADifference #SponsoredWithLove #GivingBack #LittleWarriors #CommunitySupport #childhoodcancer

✨ DAY 3: THE FINAL LOOK LOADING… ✨ Day 3… the final day of this beautiful journey 💄💫 What started as something new and a little outside my comfort zone… has turned into something I’ve truly enjoyed ✨ Today I’m back at LISA BROWN International with the amazing Jenna Rose — and this one feels special 👀💕 We’ve done Day 1 We’ve grown through Day 2 Now it’s time to bring it all together for Day 3 💫 I can’t wait to see what we create today… I have a feeling this one is going to be something extra ✨ Let’s finish strong 🔥 #Day3 #FinalDay #MakeupJourney #LisaBrown #JennaRose #CapeTownBeauty #FinalLookLoading #Confidence #ZeesJourney

Discover Cape Town the right way — comfortable, reliable, and always on time. Whether you're heading to the airport, exploring the city, or planning transport for an event, The Full Monty Travel has you covered. We don’t just get you there — we make the journey part of the experience. • Airport Transfers • Cape Town Tours • Events & Conference Transport Safe. Professional. Hassle-free. Your journey, our priority. Contact us today: 072 248 8508 info@thefullmontytravel.co.za #CapeTownTravel #ShuttleService #AirportTransfers #TravelSmart #FullMontyTravel

✨ DAY 2: BACK IN THE CHAIR ✨ Day 2… and we’re doing it again 💄✨ Yesterday was all about stepping out of my comfort zone… but today? Today I’m showing up with a little more confidence and excitement 💫 I’m back at LISA BROWN International with the talented Jenna Rose — and I can’t wait to see what look we create today 👀✨ Every brush stroke tells a story… and I’m loving being part of the process. Let’s see what Day 2 has in store 💕 #Day2 #MakeupJourney #LisaBrown #JennaRose #CapeTownBeauty #NewDayNewLook #Confidence #ZeesJourney