Outeniqua vs Framesby 2016 - Interschools

2

Boodskap van Gasheerskool

Julie 2016

No need to look further, we provide all, not only do we have self-catering accommodation consisting of chalets, rondavels and camping sites, we also have exciting facilities at extra costs like: The Coffee Pot, Kidz at Mount View, Let’s Go Bowling, Trattoria Figaro, Conference Facilities - Let’s Meet, Inferno Hair Salon, Body Sense Beauty Salon and Wellness World Gym.

Come and experience the Garden Route!

Boodskap van

HOËRSKOOL OUTENIQUA Terwyl ek hierdie stukkie vir die Awsum skryf, is daar ‘n rustigheid in die skool en op die sportvelde van die Hoërskool Outeniqua. Leerders is tans besig om hulle voor te berei vir die September-eksamen en natuurlik vir die wintersportwedstryde teen Hoërskool Framesby.

Die verbintenis tussen dié twee skole kom oor jare en daarom is daar op elke deelnemer se skouers ‘n groot verantwoordelikheid om hierdie dag met die nodige respek en agting te benader. Die sportdag is een van die hoogtepunte op ons kalender en ons leerders geniet dit om teen Framesby deel te neem.

Die meeste leerders sien baie uit na hierdie dag en elke span berei voor om na die beste van hulle vermoë te presteer. Dit is belangrik dat elke span speel om te wen, maar spanne wat wil wen ten alle koste, besef nie watter skade hulle aan die individu, die skool en die sport of kultuuraktiwiteit aanrig nie. Die voorreg om in ’n goeie skool te wees, om ouers te hê en om deel te neem, is alles dinge wat meer belangrik is as die wen van ’n wedstryd.

Baie dankie aan die borge, organiseerders, beamptes, noodhulp, werkers en almal wat help dat sportdag ’n sukses gaan wees.

Mag elke leerder, afrigter en ondersteuner die dag geniet.

Christo Vorster Skoolhoof

SDR Photo / Simon Deiner

4

Eerste Rugbyspan en Netbalspan

Julie 2016

HOËRSKOOL OUTENIQUA EERSTE RUGBYSPAN

Voor: Emileo Otto, Darren Fortuin, Ashley Gellant. Tweede ry: JP Duvenage (kapt), Aylen Schabort, Darryle Kameel, Wilco du Preez, Tristan Fourie, Stiaan Grobler, Wian Ferreira. Derde ry: Mnr. Robert Gerber (Afrigter), Alexander van Biljon, Franco Boshoff, Bradley Kiewitz, Sean Swart, Isaad Snyman. Agter: Damain Boneparte, Joshua Reid, Louis Meiring, JP Stopforth, Lance Lamprecht, Ruben Coetzee.

HOËRSKOOL OUTENIQUA EERSTE NETBALSPAN

Voor: Lynn-Mari White, Minneke van der Merwe, Adri Uys (K).

Agter: Me. M Stronach (Afrigter), Tharien Breytenbach, Karien Kruger, Anuchka Julyan, Janneke Agenbag (o/k), Adele Agenbag, Elri Neethling.

GET ON

E S R U cO BE THE BOSS TO

George

TO ROCKET TO THE TOP, GET THE CREDS YOU NEED!

Apply the skills you learn today to be a success in the workplace tomorrow. Degrees, Diplomas and Higher Certificates in IT, Accounting, Business Management, Marketing, Advertising, Office Administration, Event Management, HR, UNISA BCompt Support and more.

SMS BOSTON AND YOUR NAME TO 45139 AND GET ON COURSE! GeorGe | 044 873-3973 | 1st Floor Market Mall 84 Market Street

the hire empire

Over 40 Support Centres Nationwide

boston.co.za

R1 per sms *T&C’s apply.

Boston City Campus & Business College (Pty) Ltd Reg. No.1996/013220/07 is registered with the Department of Higher Education and Training as a private higher education institution under the Higher Education Act, 1997 (Act No.101 of 1997). Registration Certificate No. 2003/HE07/002.

c/o Hibernia & Merriman Street 044 873 4473 george@talisman.co.za

Julie 2016

Eerste Rugbyspan en Netbalspan

5

HOËRSKOOL FRAMESBY EERSTE RUGBYSPAN

Voor: Louis Strydom, Leslie Sharp, Ruben le Roux, Bernard McDonald. Middel: Jeandré Kritzinger, William Duckitt, Roelof Roodt, Julian Kleyn, Keagan Tait. Agter: Stefan van der Poel, Riaan van Rensburg, Viaan Wolmarans, Lindsay Potgieter. Afwesig: Stefan Verwey, Miqual de Allende.

HOËRSKOOL FRAMESBY EERSTE NETBALSPAN

Voor: Bridget Hart, Nicole Ellis, Carla Viviers, Jané Loots, Caroline Janse van Rensburg.

Agter: Wiandré Pieters. Stefanie Olivier, Roche O’Neill, Savannah Zeman.

BELCOMEC TRAINING (PTY) LTD Training & Trade Test Centre TEL: 044 874 0018 • FAX: 044 873 4207 CELL: 082 571 0695 (FRIK) • 082 570 7892 (RONEL) EMAIL: admin@belcomectraining.co.za

WE INVEST IN YOUR FUTURE! 7 FABRIEK STREET, GEORGE INDUSTRIA, GEORGE, 6529

• Domestic Laundry - Coats, Clothes, Curtains, Duvet Inners • Commercial Laundry

Shop 2, Evstelle Centre Cnr Courtenay & Wellington, George PO Box 10678, George, 6530 Tel: 044 813 0110 | Cell: 063 686 7547 Email: laundry0110@gmail.com

- Restaurants, Guesthouses, B&B’s • Industrial Laundry - Hospitals Dust Coats & Overalls • Alterations

Trading hours: Monday to Friday - 07h30 to 17h30 Saturday - 08h00 to 13h00 Sundays - CLOSED Open on Public Holidays

* SPRAY PAINTING + AUTOMATIVE BODY REPAIRER – CBMT & TRADE TEST * AUTOMOTIVE REPAIR & MAINTENANCE – CBMT, LEARNERSHIP & TRADE TEST * CONSTRUCTION, ELECTRICAL, PLUMBING & BRICKLAYING – CBMT, LEARNERSHIP & TRADE TEST

Accredited Training and Decentralized Trade Test Centre

6

Geesroete & Fotobeeld

Julie 2016

Freshly prepared home made dishes Home made cakes Take aways Functions and parties including high teas and platters Hot and cold beverages including the delicious fresh coffee that made us famous!

Come and visit us and enjoy our friendly, cosy, relaxed atmosphere.

0762988981 26 Cathedral Street, George :Back To Basics Cafe

1. Cachalot 2. Wimpy Garden Route Mall 3. Back to Basics Café 4. Texas Grill 5. Dros George 6. The Coffee Shop

6.

1.

Mossel Bay

WE’VE SIZED UP OUR CUPS FOR YOU TO ENJOY

MORE OF EVERY MOMENT

COFFEE LOVERS GARDEN ROUTE MALL, SHOP 49 KNYSNA ROAD GEORGE 044 887 0141

T&Cs apply.

“Everything is except th

Opening hours: Monday - Saturday 07h00 Contact us on: 044 - 873 3

Geesroete & Fotobeeld

Julie 2016

N W

5.

3.

4.

E SW

SE

S

2.

To Advertise here!

CONTACT

PIETER BRAND at 076 026 3250 or pieter@tiemedia.co.za

s BIG in Texas, he BILL�

0 - 22h00 | WILL OPEN ON SUNDAYS SOON 3435 | 91 Meade St George

GET 10% OFF

NE

Bring this ad to texas grill and

NW

7

8

Eerste Hokkiespanne

Julie 2016

HOËRSKOOL OUTENIQUA EERSTE HOKKIESPAN SEUNS

Voor: Cameron de Oliveira (o/kaptein). Middel: JG Luus, Nico Louw, Ruan Janse van Vuuren, Christian Compion, Franco Meyer, WF Roux (kaptein), Louis Fechter. Agter: Chairo Africa, Albert Kruger, Nicklas Redelinghuys, Edrich Janse van Rensburg, Diwan de Kock, Marc Fouché.

HOËRSKOOL OUTENIQUA EERSTE HOKKIESPAN MEISIES

A-TEAM CAPTAINS

Voor: Angelique Heunis, Danica Loock, Monique Mostert, Amore Heunis, Annika Heunis, Lannay Raubenheimer. Agter: S Grobbelaar, Melissa Loubser, Kara Strydom, Leanne Kearny, Frieda Jansen van Rensburg, Mareli Terblanche, Kristi Gouws, Annuske Coertze.

JP Duvenage (Rugby), Adri Uys (Netbal), Frieda Jansen van Vuuren (Hokkie) en WF Roux (Hokkie)

Julie 2016

9

Eerste Hokkiespanne

HOËRSKOOL FRAMESBY EERSTE HOKKIESPAN SEUNS

Voor: Dian Slabbert, Ronaldo May, Charl van Greunen, Adriaan Brink, Wesley Els, Chris Coetzee. Middel: Divan du Preez, Corné Smuts, Mias Nieuwoudt, Duan Meyer, Dillon du Toits.

Agter: Eldrin Davids, Louis Potgieter, Edrich Botha, Frans Krause.

HOËRSKOOL FRAMESBY EERSTE HOKKIESPAN MEISIES

A-TEAM CAPTAINS

Voor: Nicole Cornelius, Karlien Oosthuizen, Danielle Saayman, Almarize Klue, Nina Dreyer, Zandri Rossouw, Kietlin Mitchell, Bianca Pretorius. Agter: Margot Saayman, Amoré Terblanché, Janke Pienaar, Bianca Wasserman, Luzanne Bruyns, Lisa-Mari Brink, Rosalie Eisenberg.

Ruben le Roux (Rugby)

Carla Viviers (Netbal)

Nina Dreyer (Hokkie)

Adriaan Brink (Hokkie)

10

Program

Julie 2016

Cnr Meade and Hibernia Street | Loerie Centre, George | Tel & Fax: 044 873 0626

PROGRAM

HOËRSKOOL OUTENIQUA VS HOËRSKOOL FRAMESBY

Julie 2016

11

Program

Tavcor George your Volkswagen Family in the Garden Route. Save R10 000 on the purchase of any New Volkswagen. Bring this strip along to save your R10 000 – VALID TILL 30 AUG 2016.

Opposite the Garden Route Mall.

Knysna Rd, George. TEL: (044) 874 4193

Tavcor George

Delivered directly to the parents through the school!

GET A FREE WHEELBALANCING BALANCING GET A FREE WHEEL & WHEEL ALIGNMENT CHECK & WHEEL ALIGNMENT CHECK PLUS FREE SAFETY CHECK CHECK CONCERNING YOUR CHECK TYRES PLUS FREE SAFETY CONCERNING YOUR TYRES CONCERNING YOUR TYRES Come and enjoy a cup of coffee with us

Visit our store

GET A FREE WHEEL BALANCING & WHEEL Visit our store for in-store for in-storespecialsALIGNMENT CHECK PLUS FREE SAFETY specials

while our winning is coffee taking the wobble Come and enjoy a team cup of with us Visit our store for in-store specials

out ofteam your car wheels.... while our winning is taking the wobble out of your car wheels....

T: (044) 874 2028 | F: (044) 874 0953 Prima Bande George Yorkstraat & Victoriastraat T: (044) 2028 F: 0953 T: (044)874 874 2028| h/v | F:(044) (044)874 874 0953

Posbus 200, George, & 6530 Prima Bande George h/v Yorkstraat Victoriastraat

Prima BandePosbus George h/vGeorge, Yorkstraat 200, 6530& Victoriastraat Posbus 200, George, 6530

HONDA GEORGE

www.hondageorge.co.za Cnr of CJ Langehoven & Herrie Str. Tel: 044 803 7900

12

Prevent sport injuries

Julie 2016

STERKTE AAN ALLE SPANNE

9/18kt. Juweliersware van Gewaarborgde Kwaliteit!

Vervaardig Herstel .

SEIKO•PULSAR•LORUS•LANCO•ORIENT•CASIO

Herstelwerk aan Klokke, Omega, Michel Herbelin alle Switserse Horlosies op Perseel!

Tel: 044 873 2557 of 082 800 2052

Tel: 044 873 4513 | Cell: 072 227 5969 www.sanguinewellness.co.za Email: sanguine.reception@gmail.com Address: 4 Sunningdale street, King George Park, George

GET YOUR BUSINESS IN FRONT OF THOUSANDS OF OUR READERS Contact Pieter Brand at - 076 026 3250 pieter@tiemedia.co.za | www.awsum.co.za

IRONSIDE STR van COURTENAY STR, GEORGE.

Epos: tokkienel@mweb.co.za

Prevent sport injuries While a sports injury can never be entirely prevented, there are steps that can be taken to reduce the risk of injury. These include warming up properly, using the right equipment, proper technique and the appropriate amount of rest and recovery.

Suffering an injury from an exercise or sport can not only be painful and require time off from your sport or training, but it can cause future health niggles down the line. Here are some steps to reduce your risk of a sports injury:

Warm up properly

Failing to properly warm-up your muscles and joints before performing strenuous exercise or a physically demanding sport will almost guarantee an injury.

Intense training can predispose some muscles vulnerable to injury through overuse if they’re not adequately warmed-up.

Every warm-up session should be at least 10-15 minutes long and be a balance of stretching and light exercise to encourage blood flow to the muscles to prepare them for the activity to follow.

Warming up effectively increases blood flow to the muscles and increasing the flexibility of the muscle fibres, considerably reducing the risk of pulling or straining a muscle.

Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.

Use the right equipment

Depending on the type of sport or exercise you’re participating in, if it comes with protective equipment, use it.

Especially if the sport or activity involves physical contact with other players (rugby/ soccer) or possible contact with objects such as hard balls (cricket/ baseball). Some protective equipment includes shin pads, boxing gloves or protective head gear.

The right footwear is also important as shoes designed specifically offer certain sports offer specific support to the foot and ankle to prevent twisting and injury. Wearing properly fitting shoes helps provide

shock absorption and stability.

Proper technique

Regardless of the exercise or sport you’re participating in you need to learn the correct techniques associated with it. Not only to prevent overuse injury but also to get the most out of your exercise by working the right muscles and tendons.

Make use of the right qualified experts to assist you and teach you the correct form and technique.

Know your limits

Any sport or exercise should push you out your comfort zone and challenge you. But you also need to learn to listen to your body and acknowledge your physical limitations.

If you are new to a sport or form of exercise, start out slowly to avoid pulling or straining muscles and give yourself time to build up your stamina and strength gradually. In time your fitness and strength will increase, and then you can push yourself more.

Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.

The importance of rest days

Daily exercise is an ideal many people strive for, and while it is a good idea to keep moving every day, rest days are just as important as the days you train.

Your body cannot function optimally if you exercise intensely every single day and do not give it time to recover. The muscles need to rest and recover. Not only can inadequate rest lead to injury but it can also lead to plateaus.

Intense exercise puts a strain on the musculoskeletal system, nervous system, and immune system which puts you at risk for injury and even illness.

This doesn’t mean you have to spend a rest day on the couch though – active recovery is always an option.

So use your rest days to do some yoga, go for a hike, a slow jog or a bike ride. Just make sure it’s something low-intensity and different from your usual training.

Pain vs discomfort

Pushing through pain is a sure-fire way to get injured and be out of your sport for a long time. You need to learn to listen to your body, know when you’re experiencing discomfort and when your body is in pain.

Discomfort during exercise is common, especially in those new to exercise, where they are pushing out of their comfort zones and getting breathless, sweaty and tired. However, actual pain which is signalled by any burning, stabbing or sharp pains is your body’s way of telling you to stop. If you continue and ignore these signals, injury is sure to follow.

Keep hydrated

Especially in warm environments or when exercising outside, make sure you remain hydrated or you will be at risk for injury.

A dehydrated body can drastically reduce mental and physical fitness and put you at risk for injury.

Cool down adequately

The cool-down after physical exertion is important.

Catch your breath and then perform between 5-10 minutes of gentle exercise (walking, light cycling) to allow your heart rate to return to normal. This will also give your body enough time to flush out lactic acid and get the blood flowing with oxygen and nutrients to your tired muscles, which also prevents muscle stiffness.