The Benefits of Boxing and Physical Exercise

Meyersdal Square is based in the South of Johannesburg, we offer a wide variety of stores all types of shoppers, stores such as Andiccio, Barry’s Pharmacy, Curves, David Shannon Hairdressing, Liquor City, Luv Land, Nando’s, Miss Fit Boxing Studio and many more. In this article, we are going to focus on Miss Fit Boxing Studio and the benefits of staying fit and healthy.

Most of us enjoy looking and feeling good, but what makes it extra satisfying is when you are kicking some butt while you are doing it. That is why we are a bit obsessed with women’s boxing and it is not only us. Celebrities like Adriana Lima and Khloe Kardashian love it as well. So if you have not already become hooked on boxing, this article will explain to you you should.

Women’s boxing has really taken off, we are picking up those boxing gloves to get fighting fit but that does not mean that there are not a few of us who are still intimidated by the idea of boxing. Just the idea of bulky muscles, big arms and a few nosebleeds is wrong. Boxing is actually a great way of toning and sculpting ant hulk-like muscle mass that you may be worried about.

Whether you are skipping your heart out or pounding the punching bag, the type of training that boxing offers is something every woman should try at least once in their life. On top of your muscles being toned, boxing offers many other benefits that make it a fantastic all-round exercise choice for women. Below are some reasons why.

  1. It helps keep your heart healthy

While most of us exercise in order to look physically fit, sometimes we need to skip looking in the mirror and focus a bit more on the real benefit of exercise: which is to keep us healthier for longer. The main reason for doing this is to keep your heart strong for as long as possible. John Kalu, who is a personal trainer at LA Fitness, says that boxing is a great workout for doing exactly that.

Kalu also says that having a good boxing workout will make you breathe more heavily and increase your heart rate, having it pump the blood around your body faster. When your heart rate increases, it strengthens your heart’s muscles and lowers the chances of you developing cardiovascular complications such as strokes and heart attacks.

  1. It helps you become fit

Unfortunately, for all of us, exercising effectively is going to take more than just jumping onto the treadmill and hoping for the best. If you are trying the get the most out of your body, you will need to work it the right way by using a variety of different forms of physical activity, exercise and ensuring that your heart rate is at the right level.

If what you are after is overall fitness, you will need to try and get your head around both anaerobic and aerobic exercise present in boxing. Boxing is more or less 70 to 80% anaerobic and 20-30% aerobic says, John. A good boxing workout will help you maintain the heart rate at 75-85%, which is the recommended range if you are exercising properly.

But what exactly does that mean? It basically all comes down to oxygen. Aerobic exercising is low energy that can be done for longer periods, think swimming, yoga, and running. Because this type of exercise is relatively gentle on the body, you will be able to maintain a reasonable amount of oxygen which then gets carried onto your muscles to use as fuel and giving them the necessary energy they need in order to sustain the effort or what it is that you are doing. This type of exercise is great for improving your cardiovascular health and for burning fat. Anaerobic exercising is any type of short, intense exercise like HIIT which uses oxygen quickly. This means that lactic acid is being produced and that your body will not be able to sustain its energy levels for too long. This type of exercising helps increase your muscle mass, endurance, metabolism, and your ability to withstand fatigue.

Being able to build up your body’s tolerance to anaerobic exercise means that you will be increasing the maximum amount of oxygen that you use during your workout and therefore have a higher threshold before your lactic acid is produced and this makes you fitter.

Boxing is not looking so bad anymore huh?

  1. Boxing is great for burning calories

Because boxing is such a high-intensity workout, it is not surprising that it burns A LOT of calories.

One hour of boxing burns more or less 350 – 500 calories, it all depends on the intensity of your workout and your weight. An advanced female boxer on a high intensity-boxing workout can easily burn over 500 calories in one hour.

  1. Boxing will burn fat faster

Boxing does not only burn calories. Emma Saville, who is a Martial Artist and Gym Manager from QDos Fitness says that you are also losing visceral fat while boxing, which is the fat that sits around the stomach. Visceral fat is quite a big concern as it plays a big role in many different health concerns, so we should pay close attention to getting rid of it.

Another great part of boxing is that you can mix it up with your other resistance workouts in order to burn fat quicker. John says that we should be combining resistance work like lunges, press-ups and jumping squats along with skipping into a short high-intensity circuit, take a few short rests in between and repeat.

  1. Boxing will make you stronger

Just as important as burning fat, if not more important, is strength training. To build up endurance, speed and keep your body in great health, it needs to be strong. Boxing is the ideal exercise if you aim to achieve any of these things.

Experts explain that having a good boxing regime will involve different forms of movement and repetitive motions of the body. These repetitive movements offer power and strength throughout the body, especially in the legs, arms, and core areas.

  1. Boxing is a great stress reliever

You may think that going all out on that punching bag could send your aggression into overdrive; however, John says that boxing can actually be therapeutic. Research shows that boxing can help relieve mental and physical stress and tension with each punch you throw. Boxing has the ability to decrease stress hormones like cortisol and increase endorphins, which are the chemicals that make your body “feel good”, therefore giving your mood a natural boost, which helps to relieve stress.

  1. Boxing is a great way to tone up

This one is a biggie, boxing is known to be a high repetitive workout, and it results in toning instead of building more muscle.

  1. Boxing is a full-body workout

A proper boxing training session will involve every muscle in your body, especially the shoulders and the core. Your obliques and abs will be stiff after your first few boxing sessions.

A good boxing workout tones your arms, legs, chest, back, shoulders and can help you build a stronger core.

  1. Boxing helps with self-confidence

There is a huge endorphin release in your body when you hit a heavy bag or work with a boxing partner, those chemicals that are released give you that great feeling of wellbeing says, Emma. Boxing can give you a great sense of self-confidence.

  1. You can box anywhere

One of the best things about boxing is that you can do it anywhere. Purchasing your own gloves and pads is always a good investment.

It obviously helps if you have all the necessary equipment, but a stopwatch and a skipping rope are two things you can easily get your hands on. And if you happen to have a sparring partner then you’re all set.
Below are some more reasons for women to keep fit

The importance of keeping fit in your 30’s

If you have not yet made physical activity a part of your life, your 30’s are a great time to start. Fitness, along with the right nutrition, is extremely important for a healthy lifestyle. Becoming fitter may help maintain physical functionality, increase your energy levels, and prevent or minimise any complications from chronic diseases.

Why should I be fit?

There’s a huge variety of reasons and health benefits associated with being physically fit. Below we name a few:

  • A decreased risk of hypertension or high blood pressure
  • A decreased risk of Type 2 diabetes
  • Improved mental health
  • Improved cholesterol levels
  • Improved bone health
  • A reduce in anxiety
  • Better quality sleep
  • A decreased risk of all-cause mortality

Motivation is essential  

You may need some motivation when it comes to exercise. The question is, what is going to motivate you? Come up with a few reasons why being more active will benefit you and help you create a healthier you, such as:

  • Maintaining a healthy weight
  • Being a positive role model to others
  • Decreasing the risk of developing Type 2 diabetes or high blood pressure

But how much is enough?

The US Department of Health and Human Services released the second edition to the Physical Activity Guidelines for Americans in 2018. The key guidelines offer encouragement for everyone to move more and sit less. Doing a bit of physical activity is always better than doing none at all however, the following goals are highly recommended for adults:

  • Try to include strength training and use all of the major muscle groups for two or more days a week.
  • Ensure that you are doing at least two and a half hours of moderate-intensity or one and a half hours of vigorous-intensity aerobic physical activity per week.
  • To add some additional health benefits, increase your moderate-intensity aerobic physical activity to five hours per week.

Pregnant women who are living a healthy lifestyle should get at least two and a half hours of moderate-intensity aerobic physical activity, which should be spread throughout the week. Women who are used to doing vigorous-intensity aerobic physical activity have often been able to continue their activities and training during pregnancy after consulting with their doctor.

Does walking count as exercise? 

Going for a slow walk is considered a light-intensity activity. Walking briskly is an example of a moderate-intensity activity and this also includes walking and talking but not being able to sing. When it comes to vigorous-intensity physical activity, you are only able to say a few words without catching your breath. But regardless of the intensity of your activity, the goal is to constantly become more active throughout your normal day.

Stop with the excuses

Perhaps you have heard all about how important being fit is for your mental and physical health, but you have been too busy raining a family or starting your business. If being physically fit has not been a priority in your life, you should start as soon as possible and by setting small, reasonable goals for yourself. Start with some activities that you actually enjoy and slowly build up your endurance. To stay on track, record any physical activity that you do on your phone or in a journal.

It is much easier to make excuses, but the proper physical activity should always be an essential part of your everyday life. Become fitter will help you stay younger not just on the inside but on the outside as well. Increasing your fitness levels can also help you easily breeze through the next few decades by feeling healthy and strong.

Meyersdal Square offers many different stores to choose from including a women’s boxing studio. To find out more, visit our website on www.meyersdalsquare.co.za.          

 

We are inundated with choice these days when it comes to finding a restaurant that will satisfy both our hunger and our need for entertainment. With franchises and chains popping up everywhere, finding something to eat can be one of the most challenging tasks of the day. Since variety is the spice of life, we here at Meyersdal Mall proudly host a number of unique eateries that are sure to appeal to even the fussiest tastes.
Andiccio 24
Andiccio 24 specialises in pizza take-aways, brining quality and taste to the fast-food franchise in equal measure. While specialising in pizza, that is not their only dish. They also offer pasta, soups, ciabattas, salads, desserts and drinks. Hankering for Italian food? Try out Andiccio 24!
Nandos
Nandos is somewhat of a household name thanks to their wide availability, commitment to excellent service and unbeatable Portuguese chicken. They truly require no introduction in this regard. We have a Nandos right here at Meyersdal Mall, and ours has offered the community a consistently high-quality service and delicious meals for years.
Rock ‘n Sole
Rock ‘n Sole offers some of the tastiest seafood and sushi this side of the highway, and they offer it at remarkably competitive prices. With mouth-watering platters, some of the best prawns in town and unbelievable value for money when it comes to sushi, those hankering for seafood should definitely make a stop here.
Contact Meyersdal Square for Details
Are you looking for something special for dinner tonight? Looking to spoil the whole family to a mouth-watering meal that won’t break the bank?
Be sure to visit Meyersdal Mall today to find out more about our collection of restaurants and cafes.

Shopping Centre Johannesburg South

Why travel and dodge traffic when you have all the stores and restaurants you need on your doorstep which cater for all your requirements. We are conveniently situated on Cnr. Michelle and Jochem Van Bruggen Street, Randhart serving a number of local Alberton residential areas.
Discover the variety and convenience we offer our shoppers
We cater for everyone’s needs with our selection of restaurants, fitness and clothing stores, takeaways and pharmacy. The popular and convenient Woolworths is easily accessible and provides you with all your daily fresh produce without having to travel a distance. Whilst you are there, pop into Rock n Sole for a delicious feast of their special fish and Sushi dishes. They come highly recommended and are well known throughout the South for good service and excellent quality meals. There is ample secure parking close to all the stores and restaurants so no long walks to your car.
The ever-trendy Nando’s attracts shoppers from all surrounding areas to choose meals from their tasty but healthy menu. Order a scrumptious meal whilst filling your vehicle with petrol at the station.
Visit Our Popular little Centre
The benefits of our centre are that it’s small enough for shoppers to nip in and out for small items on their way home from work. We are based on the main road just off the highway so take advantage of the ease of location. It’s time to take full advantage of the centre for both shoppers and business owners and to enjoy the perfect location.
Keep an eye out for promotions offered by stores and restaurants at Meyersdal Square and we look forward to seeing you. We trust you will enjoy your shopping experience with us.

Choosing a location for your business is one of the fundamental building blocks an entrepreneur has to make during the initial start-up of a business venture. The location of your business can affect many aspects of how your business operates , including your total sales and how much it costs to run your business. Even businesses that are run from home and online businesses can be affected by where they are situated.

Accessibility

Location is of the utmost importance for businesses that sell goods and or services directly to customers at a brick and mortar establishment. Location is a key influence in the way that a business markets itself to its customers. A business with a storefront in a busy mall is more likely to attract customers with signage and displays than a business that is not located in a busy mall.

Competition

A businesses location can affect the competition that you would face from other businesses that sell similar products and services. So starting a business in an area with few direct competitions can increase the likelihood of attracting customers and your business booming.

Operation expenses

Where your business is situated can directly influence the total cost of operation. Renting a store on a popular street or busy mall will be more expensive than opening a store in a small commercial district or residential area , but you will be paying for more foot traffic and potential customers. Sometimes it could be better for a business to open their doors in an area that is cheaper , even if that means that the total amount of customers and sales are less.

Taxes & regulations

The location of your business can affect the state and local taxes that you will have to pay and the regulations that you will have to follow. Income tax and sales tax vary from one area to another.

Set up shop with us

Contact a representative from Meyersdal Square today and find the new dream location for your business. We look forward to seeing you at the best shopping centre in the south of Johannesburg!

location pin

Location is an important consideration to make when setting up a business that relies on clients coming in through the door to make purchases. It affects the level of your competition, who your clients are and where they are coming from, as well as the strength of your relationship with suppliers in your field. Because of this, many a business owner has whittled away hours of their time thinking about the perfect location for their stores, and for good reason. However when thinking about where to set up shop, there are a number of factors to consider if you want to get it right. Let’s take a look at a few of them here.

Where are Your Clients?

While your clients will more than likely to travel a bit of a way to visit your store, even they have their limits. And the simpler you make it for them (especially in this age of online shopping), the more likely they are to grace your premises and maybe even return. So think about where your target audience is likely to be concentrated and do research on their location. Then pick one that is not far off from them.

Where are Your Suppliers?

The location of your suppliers is an easy factor to overlook when deciding where to open up your store. As a service provider, it is easy to assume that they should come to you, no matter where they or you are. The truth is that this makes things difficult for them, and in some cases, may make them unavailable to you. So consider the location of your supplier carefully when selecting a location. While they might not need to be right next to you, they need to be able to make deliveries with relative ease, especially for deliveries that need to be made on short notice.

How Fierce is the Competition?

If there are hundreds of stores just like yours in retail shopping centres in Johannesburg South, but none on the East-Rand, then it makes sense not to set up shop right next door to your competitors. They certainly wouldn’t be happy about it and you will be vying for a limited market-share. By opening up where there is less competition, you will raise your chances of success substantially, since you won’t need to be competing for your clients’ business.

Contact Meyersdal Square for Details

Meyersdal Square provides an ideal and central location for businesses of all types. If you would like to learn more about conducting business with us, be sure to contact a representative of ours, or visit our website for further information

family connection
A surge in technology has created fewer face-to-face social interactions not just with friends, acquaintances and business partners, but within our own families. Family mealtimes used to be about sitting around the dinner table, talking about how the day went. Instead, the present picture in most homes displays scattered family members eating mindlessley whilst interacting with some form of technology.

 

We Are Constantly Distracted

Our cell phones have become like tiny dictators that follow us everywhere in our pockets. The minute they make a sound, anything we are currently focused on is usually dropped and our attentions diverted to our phones. Eating in front of the T.V has also done its fair share to erode family bonds and proper communication.

 

Being Present

For the sake of our sanity, stress levels and family bonds, it is imperative that we begin to be mindful of the company in our presence and how we are either contributing to or taking away from the communication channels that contribute to stronger family bonds. We need to learn to truly listen, instead of pretending to listen for the sake of getting back to our phones or T.Vs. It’s time to quite our minds and be present, for our families and for us.

Family Mealtimes

Throughout the ages, meals have been more than a form of sustenance; they have been crucial for conversations and family bonding time. If the distractions at home are hindering that, or if the thought of dishes piled up sends chills down your spine, then eating out once a week is a great way to get your family together in a stress-free and effective way – just be sure to leave cell phones at home.

Enjoy the Company. Enjoy the Food

For a great retail shopping centre in Johannesburg South with wonderful places to eat, affordable prices and a range of healthy options with perfect settings for family bonding, or if you have a passion for providing the aforementioned to others through your own restaurant, take a trip to Meyersdal Square or visit their website for more information.

Location is an important consideration to make when setting up a business that relies on clients coming in through the door to make purchases. It affects the level of your competition, who your clients are and where they are coming from, as well as the strength of your relationship with suppliers in your field. Because of this, many a business owner has whittled away hours of their time thinking about the perfect location for their stores, and for good reason. However when thinking about where to set up shop, there are a number of factors to consider if you want to get it right. Let’s take a look at a few of them here.

Where are Your Clients?

While your clients will more than likely to travel a bit of a way to visit your store, even they have their limits. And the simpler you make it for them (especially in this age of online shopping), the more likely they are to grace your premises and maybe even return. So think about where your target audience is likely to be concentrated and do research on their location. Then pick one that is not far off from them.

Where are Your Suppliers?

The location of your suppliers is an easy factor to overlook when deciding where to open up your store. As a service provider, it is easy to assume that they should come to you, no matter where they or you are. The truth is that this makes things difficult for them, and in some cases, may make them unavailable to you. So consider the location of your supplier carefully when selecting a location. While they might not need to be right next to you, they need to be able to make deliveries with relative ease, especially for deliveries that need to be made on short notice.

How Fierce is the Competition?

If there are hundreds of stores just like yours in retail shopping centres in Johannesburg South, but none on the East-Rand, then it makes sense not to set up shop right next door to your competitors. They certainly wouldn’t be happy about it and you will be vying for a limited market-share. By opening up where there is less competition, you will raise your chances of success substantially, since you won’t need to be competing for your clients’ business.

Contact Meyersdal Square for Details

Meyersdal Square provides an ideal and central location for businesses of all types. If you would like to learn more about conducting business with us, be sure to contact a representative of ours, or visit our website for further information

2018 has been a cracker for most of us; a busy year indeed. As we wind down to its end and the holiday season looms just around the corner, people’s attention is starting to turn towards the festive season; a time for giving, eating, relaxing and enjoying the company of others. Holiday shopping is the buzz-word for this time of the year, with everyone looking for bargains on Christmas presents, great places to eat and ways to entertain themselves.

Whatever it is you are looking for this holiday season, Meyersdal Square has something for you.

Getting Your Body Beach Ready

The year has been long and has likely taken its toll on your body, fitness and freshness. We can help you with that.

Get into shape and be ready for the beach with some summer training at our women’s gym, Curves. Curves is South Africa’s first fitness gym exclusively for women and offers a specialised fitness routine for women of all fitness levels.

Looking for supplements, vitamins, medication and beauty products? Visit Barry’s Pharmacy at our centre.

Looking good isn’t just about getting a great body. Meyersdal Square is also home to David Shannon Hairdressing, a stylist with a keen eye for perfection.

A Festive Bite to Eat

There are plenty of excellent restaurants at our square, with a little something delicious for everybody. If the festive season is the season for eating, then we have just what you need for the holidays.

Nando’s serves up one of the most iconic food-franchises in South Africa and is always a great place for the perfect meal.

We also have a Rock ‘n Sole serving up the freshest catches, exotic sushi dishes, mouth-watering deserts and astonishingly tasty breakfasts.

A Little Retail Therapy

Our centre also offers some shopping opportunity for the ideal gifts (either to yourself or your loved-ones).

Fashion is the word of the day and New Star Fashion does it wonderfully.

We also have electronics and gadgets for sale at DigiComm for all your electronic needs.

Visit Meyersdale Square this Festive Season

To find out more about what we have to offer at Meyersdal Square visit our website today.

If you are looking to break into the exciting world of running your own retail store, then you should know that achieving your dream is not going to be a particularly smooth ride. You can make things easier for yourself however by paving the route to success with a collection of knowledge on what it is that makes a small to medium retail store a success. We here at Meyersdal Square are here to help! These tips on how to achieve success with your retail store should give you a good head-start, and will put you in front of your up-start competitors.

Location is Everything

Brick and mortar stores all have one thing in common, the successful ones have chosen the ideal location. You’ll want to select a location, such as a shopping centre in Johannesburg South, that enjoys a lot of foot traffic, but that’s not all that should concern you about the location.

Consider too how many of your competitors are in the same area, since fewer would be ideal. You also need to consider the location of your ideal target market. If you are situated closely to them, you will have an easier time of attracting them to your store.

Managing In-Store Appearances

To some this may sound like a point not worth mentioning, but it can be easily overlooked. You should strive to foster and maintain a theme in your store that makes it easy to identify. Think of it as your corporate identity, but for retail. It should reflect your brand’s personality, values and the types of products and services that you offer.

Equally important is the need to stay on top of industry trends, and incorporating this in both your stock and in your theme. Your customers will put their trust in whichever store is ahead of the curve, so make sure it is you.

Working with Staff and Management

Employment at retail stores generally appeals to a younger crowd, which means that you may have some trouble filling those menial positions with people who have any degree of experience; which can be frustrating. Still, you should look for people who take an interest in the product you are selling. A vape enthusiast might not be the best fit for a sports store, for instance.

Management is a little more difficult, since you should opt for a second-in-command that has at least one year of experience. Finding this type of talent may require a more competitive payment package than for other employees, and you may find that, especially initially, this sits outside of your affordability range. Because of this, you will have to take a hands-on approach until such time that you can hire a manager.

Conducting Marketing

I couldn’t tell you how many times I’ve seen someone adamantly deny a need for marketing, or express that it is just too expensive for them, only to later have their stores close due to a lack of customer interest. Marketing is, however, based on a return on investment, and what you put in, you should get out on multiple folds in sales and returns. Marketing is a key part of your business, even if you run a tiny store. Don’t make the mistake of ignoring it; because your most successful competitors won’t.

Contact Meyersdal Square for the Perfect Store

If you would like to know more about sourcing the ideal retail space for your store, in a mall that is both bustling and vibrant, contact a representative from Meyersdal Square today, or visit our website for further information.

Benefits Of Shopping Malls For Shoppers - Infographic

Benefits of Shopping Malls

The first malls were built in the 19th century in Paris Arcades. They instantly became popular destination for shoppers. Over time shopping malls have evolved to meet the needs of shoppers. Shopping malls are easily the preferred shopping areas of our time for shoppers across the globe.

 

The first shops in shopping centers were designed to catered to the elite but this is no longer the case. Nowadays, we have different shops in shopping malls which cater to a variety of budgets.

 

Shoppers prefer going to shopping malls or shopping centers instead of going to stand-alone shops for various reasons. Bellow we will look at a few benefits of shopping malls for shoppers;

 

  1. Shopping malls have a wide variety of products available in one space.
  2. Shopping malls have products from competing producers available under one roof. So, making it easier to compare and make purchases.
  3. Malls also have their own parking facility.
  4. Shopping malls have a variety of food courts with a wide variety of cuisine.
  5. Shopping malls tend to have movie theatres.
  6. Mall have gaming zones.

 

All these benefits of shopping malls make shopping a fun-filled and satisfying experience for shoppers. Now it is important to identify the benefits of shopping malls for business owners as well.

 

  1. It is very beneficial for a business owner to set up a store in a shopping mall because shopping centers are sought-after shopping destinations, which are usually located in prime and easily accessible locations. Therefore, it is beneficial for retail store owners to rent shop space in a mall.
  2. Renting retail space in a mall allows a business owner to attract clients of competitors who have shops in the same mall.
  3. A business owner does not have to spend time and effort towards the maintaining their shop in a mall. Which means there is more time to focus on running a successful business.
  4. Shopping malls are a popular location for pop-up stores as they are high traffic areas which is ideal for to attract customers to new products.

 

With all the benefits of shopping malls for shoppers as well as business owners we can conclude that shopping malls & shopping centers will only continue to rise in popularity over time.

Now that you know all about the benefits of shopping malls, head down to Meyersdale Square where you will find a variety of shops and restaurants for your convince.