AfroNativusCapensis

One moon ❤️

University of Fort Hare vice-chancellor Sakhela Buhlungu has been suspended, council chair Siyanda Makaula confirmed in a statement on Tuesday evening. ebx.sh/WZ4OMe

@Abramjee I need to interrogate the motives from each of your posts henceforth.

SA’s most popular Chinese car brand gets two-star safety rating news24.com/life/motoring/…

Yesterday, I said that if a new runner’s heart rate shoots above 150 within the first few seconds of starting, they probably shouldn’t be running. When someone who hasn’t trained consistently begins jogging, and their heart rate rapidly climbs into the 150s and stays there, that effort is not aerobic base work. It’s high-intensity work relative to their current conditioning. It may not feel “hard” in the way sprinting feels hard, but physiologically, it is well above the zone where foundational adaptations occur. True aerobic base development happens below the first lactate threshold. That’s where mitochondrial density improves, capillary networks expand, and fat oxidation becomes more efficient. That’s also where oxidative stress is manageable, and the recovery cost is low enough to repeat the effort frequently. If heart rate is immediately elevated, the body is operating in a more glycolytic state. Oxidative stress increases. Sympathetic tone rises. Recovery burden goes up. That may still improve fitness, but it’s not base building. It’s stress accumulation. There’s another layer that matters even more in midlife adults: the speed of tissue adaptation. This is my office hours every week. Many runners' injuries are training errors. The cardiovascular system adapts relatively quickly. Tendons, fascia, cartilage, and bone adapt slowly. When you combine high metabolic stress with repetitive impact load before tissues are prepared, the mismatch shows up as plantar fasciitis, Achilles pain, knee irritation, hip tendinopathy, or stress reactions. Most new runners don’t quit because they lack motivation. They quit because something starts to hurt. Brisk walking, incline walking, rucking, cycling, or structured walk-run intervals allow aerobic adaptations to occur with a lower oxidative and mechanical burden. As aerobic efficiency improves, heart rate at a given pace drops. As tissues strengthen, impact tolerance increases.... Then running becomes sustainable. Running is a phenomenal tool. But durability comes first. Base comes first. The ability to recover comes first. And yes... sprinting is fine. High HR is fine... don't come at me about this ;-). But... as @Alan_Couzens and @feelthebyrn1 and @inaki_delaparra and others will also tell you... Your base training is foundational. Take the time to build it and maintain it.

@vfsglobalcare Ok thanks. Bit extra writing out my full name tho 🙆‍♂️

@GingerNathi Dear LELETHU UNATHI-NKOSI PETER, we've sent a reply to you through a direct message. twitter.com/messages/compo…

@vfsglobalcare Hi, I need help with changing the courier details for an approved visa. There are no email or other options available to me to do this applying in South Africa. Please help most urgently.

@ThisIsColbert Arthur Zwane 🤣🤣

KZN police dont play games! 😬 Once you see Arthur Zwane addressing the media you will know that the 'criminals' shot first at the police. The police responded, and forensic teams are in the background with body bags doing their job, no jokes! 🤷‍♀️

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Please spend 12 minutes of your time to watch this video. You'd be glad that you did. This man is me. Credit:Sharnyandjulius on IG.

@pmcafrica Bet this marriage lasts forever, bet

Eh banna.. what's happening here 🤔

You can be depressed and still get things done. It's called being a man.

@Sinalo_NM I missed that nonsense on mine

Nam shame

@GingerNathi Ndiyile💃🏾

I think mandi giv’aphe.

@babszani 😂😂😂

Adakudukudubidi udukudutyada odokuduphedekwede ngudu sidisterda wadam. Idingadathidi ndidityada idi sedephada

I stole this parenting trick from the government. And it's eliminated 90% of power struggles with my kids. Here's how it works: My 5-year-old used to fight me EVERY NIGHT about brushing teeth. "No! I don't want to!" "You have to!" Meltdown. Tears. Exhausting. Then I changed one thing: Instead of "Go brush your teeth," I said: "Do you want to brush teeth before or after pajamas?" He thought about it. "After." Done. No fight. Teeth got brushed. What changed? He felt like HE was making the decision. But I was controlling both options. It's the illusion of choice. And it's genius. Now I use it everywhere: "Do you want to clean your room now or after snack?" "Do you want to wear your blue shirt or red shirt?" "Do you want to do homework before or after dinner?" Same outcome. Zero power struggle. The government uses this on adults all the time: "Do you want Candidate A or Candidate B?" (Both serve their agenda) If it works on adults, it DEFINITELY works on kids. Give them choices within boundaries. They feel empowered. You stay in control.

@babszani Well done 👏🏾

Week 2 achieved, after the great, great fall kwa #FetchYourBody2025 😢

The BBC must report on the genocide of Christians in Nigeria. Shame on the BBC! Christian Lives Matter. ✝️

"Wenzani after service dade?"

@Sinalo_NM 👀

Nha Professor Buhlungu is something else 😂