SPAR My Race Magazine 2013

my

myRace

Official Magazine for the SPAR Women’s Challenge 2013 | Pretoria

Most

South Africa’s

Beautiful Road Race

contents

My SPAR 04 06 08 10 78

16

MD’s Letter Editor’s Letter Foreword by Kevin Fine Keeping in touch A SPAR near you

Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat. Jill Johnson

33 28 My race

54 My health

14 SPAR race organising committee

54 Tips for better sleep

16 2012 in pictures

61 Nutrition for muscle recovery

18 2013 brand ambassadors 27 SPAR charity beneficiaries 28 Cover artist Elsbeth Eksteen 39 Your handy pull-out map & guide

My fitness 33 Keep motivated in winter 45 The BMI debate 49 Top running apps

My time

14

71

49

75

65 Gauteng’s top spas

My style

71 Your ultimate race wear 75 2013’s winter trends

39

Sasko

o DPS

My SPAR

Managing Director SPAR North Rand

SP AR has always been a great supporter of athletics and road running, especially in the Gauteng North region and we are proud to have one of our own events as part of the annual running calendar.

They say time flies when you’re having fun and I can definitely vouch for that as the time to launch yet another eversuccessful SPAR Women’s Challenge at North Rand has come.

When I look back at last year’s event, popularly dubbed, ‘South Africa’s most beautiful road race’ there are so many exciting things that come to mind, from the inspiring ‘I am beautiful because….’ ambassadors that conveyed our message on so many different platforms, to the top runners who never cease to amaze me, both as individuals and as world class athletes.

The on-going support that we continue to receive from celebrities and all-round friends was even more evident (if that is possible) in 2012 than in years gone by, which added so much more to what was already an exceptional event.

Our relationship with the City of Tshwane and Athletics Gauteng North is a special one – our company has always felt that it is important to align with local government and the relevant governing bodies whenever taking on projects such as these. Joining hands and working together ensures that we give the people of our city the very best – we and our partners strive to do nothing less. SPAR has always been a great supporter of athletics and road running, especially in the Gauteng North region and we are proud to have one of our own events as part of the annual running calendar.

This year, we challenge women to not only come and enjoy the race, but as part of the SPAR Women’s Challenge family to embrace what we are all about. The 2013 race campaign focuses on different age groups and on what makes life beautiful to each individual. So embrace the ‘Life is beautiful because...’ campaign and make it a lifestyle.

In conclusion I’d like to thank all the sponsors, staff and suppliers who, on an annual basis, go the extra mile to improve the event.

Without you as part of the SPAR family all this beauty would not have been possible. So, starting today, go out and have fun, not once a day or once a week, but all the time, because life truly is beautiful.

See you on race day when we f lood the streets of the Jacaranda C ity once again....

greetings,

Desmond Borrageiro.

Thank you to all our Sponsors:

4

2013 • MY RACE MAGAZINE

My SPAR

SPAR Women’s Challenge Race Organiser

When looking back over the years that I have been spearheading the production of the Pretoria Leg of the SPAR Women’s Challenge, there are many exciting things that come to mind. From the different celebrities and sponsors to the media partners, friends, directors, MD’s, and even venues that have been changed – all of whom have made my journey as part of this race extremely special. At the end of the race each year the Local Organising Committee sits down to discuss what went well, what needs more attention and where we can improve. I think it is safe to say that, from my point of view, the one thing we have and will always be proud of is progress in terms of execution.

Every year a new campaign is launched that caters for all the wonderful women who become part of the race, not only in our region but across the country, driving home our message. And for each campaign we update logistics and try new approaches to make race day more fun and as ‘adminfree’ as possible for all our participants. That being said, we also don’t disregard the fact that there are challenges to be met, that there is a lot of traffic on race day and that there may be mistakes that creep in here and there. We are well aware of this and strive to limit these as much as possible.

In light of these realities, my personal message to all women for 2013 is to try to see the bigger picture and to understand why we go through this – through the frustrating, as well as the fun parts. We get one day to stand up for ALL women that cannot do that for themselves. We have one day to laugh and enjoy the fellowship of thousands of others that go through the same or similar challenges and jubilations every day. This year let’s start it off from launch day – let’s wear the 2013 race campaign “Life is beautiful because...” on our sleeves.

We have one day to laugh and enjoy the fellowship of thousands of others Tell the ones you love often that you do, appreciate the little that go through things, enjoy your own company, enjoy your family, enjoy our the same or similar campaign, enjoy race day, and enjoy life. challenges and greetings, jubilations every day.

Retha Ingenbleek.

PUBLISHER Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za

IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott Cover Art: Elsbeth Eksteen www.elsbetheksteen.co.za

EDITOR Retha Ingenbleek SPAR Women’s Challenge – Race Organiser

SALES EXECUTIVES Pierre le Roux: +27 79 938 4344 pierre@freeradicalmedia.co.za

CONTENT MANAGEMENT Studio Sweet Design www.studiosweetdesign.com All editorial enquiries to be sent to editor@freeradicalmedia.co.za.

Patricia Kinnear: +27 76 742 3523 patricia@freeradicalmedia.co.za

EVENTS & OPERATIONAL ASSISTANT Marichè Otto: +27 78 934 5090 mariche@freeradicalmedia.co.za

CONTRIBUTORS Retha Ingenbleek, Desmond Borrageiro, Anna Wood, Nicola Weir, Gerda van Schalkwyk, Curves, New Balance, Genevieve van der Vyver, Enhance PR & Communications, Oxigen Communications.

DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za

6

2013 • MY RACE MAGAZINE

Ilse Mather: +27 83 675 0331 mediaoptions@tiscali.co.za

My Race Magazine is published annually by Free Radical Media. My Race is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. My Race is not responsible for any unsolicited submissions.

Free Radical Media reserves the right to reject any advertising at our discretion without explanation.

Opinions expressed in this publication are not necessarily those of Free Radical Media, SPAR or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific

written permission from Free Medical Media.

No liability is accepted by Free Radical Media, the publisher, SPAR nor the authors for any information contains herein. Neither My Race magazine, SPAR nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in My Race.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

My SPAR

We are what we repeated ly do.

Excellence, then is not an act but a habit. - Aristotle

Let me start by saying that Jacaranda FM is proud to return as a sponsor of the SPAR Women’s Challenge to celebrate another milestone for the annual race. The station continues to support a series of celebration, fitness, sisterhood and health.

We are very excited to support an all-women’s running challenge, and we are proud to continue sponsoring such a great event. As a station that cares for the interests of females, we’re looking forward to seeing thousands turn out to experience this fitness adventure and celebrate a day which is all about women, family and fitness.

It is heart warming to see how inspired everyone at the station is by the sight of thousands of citizens who come together to challenge themselves and make healthy living a priority.

Our Jacaranda FM presenters including The Complimentary Breakfast duo, Dianne Broodryk and Robbie Kruse will join in the fun by taking part in the race.

Look out for them on the day as they will also be providing live updates from the race with live crossings on the day of the challenge which promises to be another lekker experience.

On behalf of Jacaranda FM, I would like to extend a personal good luck wish to each and every participant in the race. No matter what your age, background or circumstance, take pride in the fact that you are hitting the pavement on race day to represent all of South Africa’s women. Life is beautiful because…there are so many South African women willing to take up this challenge.

Sincerely,

Kevin Fine About Jacaranda FM Jacaranda FM broadcasts in Gauteng, Limpopo, Mpumalanga and North West. The station is well known for creating radio that is innovative, informative and entertaining.

Visit www.jacarandafm.com for more information.

8

2013 • MY RACE MAGAZINE

My SPAR Keeping

in Touch

WE WOULD LOVE TO KEEP IN TOUCH WITH YOU. LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER TO LET US KNOW WHY YOU THINK LIFE IS BEAUTIFUL...

Interact with us on

Facebook and Twitter and you could WIN

This is what you said on Facebook Recent Posts Anita Schreuder Prinsloo Hi all. Well I have made some changes in my life. Firstly I got an eating plan and lost weight. Then I decided to stop smoking.

Now I have decided to start training with a personal trainer and attempt the 10km on 31 Aug and say good bye to my habit of doing 5km Like • Comment

Hendrina Kruger This will be my thid year I run/walk the SPAR fun run and every year it’s funny!

GREAT PRIZES!

You stand a chance to win one of the following prizes at Ikwekwezi Lodge: • 2 nights accommodation, dinner and breakfast for 2, worth R2700 • 1 night accommodation, dinner and breakfast for 2, worth R1350 • 3 course dinner plus wine for 4, worth R800 • 3 course dinner plus wine for 2, worth R400 Ikwekwezi Guest Lodge 4 STAR Phone no: 011 979 3662 Fax no: 086 510 9528 408 First Ave/Bredell Kempton Park

Like • Comment

Keabetswe Ramolobeng Life is beautiful because…

God is part of my life!

Like • Comment

Keabetswe Ramolobeng Life is beautiful because…

I can still breathe, smile, laugh, play, walk and make someone smile... :-) Like • Comment

Visit our Facebook page to write a comment...

10

2013 • MY RACE MAGAZINE

Visit: www.ladiesrace.co.za SPAR Women’s Challenge Pretoria @SPARladiespta

Attitude is a little thing that makes a big difference. Winston Churchill

Proudly

the world’s number one selling organic energy drink Toby Scheckter, former racing driver and son of South African Formula One Legend, Jody Scheckter, launched the World’s first 100% Organic,Vegetarian and FairTrade certified energy drink, Scheckter’s OrganicEnergy in South Africa, end of 2011.

A

year later Scheckter’s OrganicEnergy drink has become one of the top selling energy drinks in Woolworth’s and one of the fastest growing across national retailers. When asked what this phenomenal success is due to, Toby Scheckter founder and MD of Scheckter’s Organic Beverages, proudly enthuses that rather than clever marketing strategies or expensive sponsorship deals, Scheckter’s success has simply come from the product itself being 100% organic, ethical, trustworthy and above all; great tasting!

Scheckter’s OrganicEnergy emerged from an honest passion for healthier and sustainable living. Toby Scheckter was raised on Laverstoke Farm, his father’s biodynamic organic farm in Hampshire, UK. Toby was involved in the day-to-day running of the farm which gave him a deep understanding and appreciation for the processes involved in producing quality organic products.

Toby is passionately health conscious and truly committed to organic farming. He recognised that there was a significant gap in the energy drinks market for a better tasting, healthy alternative to existing products and spent two years developing this 100% organic and vegetarian certified energy drink.

The ingredients in Scheckter’s OrganicEnergy are all completely organic and free of any toxic chemicals including herbicides, pesticides, fungicides, GMO, preservatives, artificial colours, flavours or synthetic caffeine. It is made up of a mix of the finest Sicilian organic lemon, Iranian organic pomegranate and German and Austrian elderberry juices which are added to small amounts of raw unprocessed cane sugar.

The active caffeine ingredient is Brazilian Guarana raw green coffee bean extract and organic green tea which give a more sustained release of energy than other energy drinks. Ginseng is finally added to boost mental performance, provide additional energy and to support the body’s immune system.

Scheckter’s OrganicEnergy is the first energy drink to be awarded Gold in the history of the UK’s prestigious Great Taste Awards and has also recently won a highly commended accolade at the acclaimed The Grocer – New Product Awards of the Year.

Scheckter’s OrganicEnergy Lite was also launched in early 2012 and is proving to be incredibly popular. Like the original, it’s delicious and organic, harnessing the power of nature to give a real energy lift – but with the added bonus of using LO GI Organic Agave nectar instead of cane sugar, which means it has one third fewer calories than the original.

Both Scheckter’s OrganicEnergy and OrganicEnergy Lite are available in the UK and US and will be launching in Australia and Canada soon. In SA Scheckter’s is now available from Woolworth’s, The Wellness Warehouse, Kauai, Engen QuickShops and selected Pick & Pay, SPAR, Shoprite, Checkers, Fruit & Veg City and Foodlover’s Markets as well as other quality food retail and convenience food outlets nationwide.

For more press information contact: Stacey: 021 433 1370 - Stacey@schecktersorganic.com

For more information about Scheckter’s OrganicEnergy visit:

www.schecktersorganic.com or www.facebook.com/SchecktersOrganicEnergy

My race 2013 Organising

Committee

The greatest thing in life is doing what people say you cannot do.- Bagehot

THIS YEAR’S HARDWORKING ORGANISING COMMITTEE FOR THE PRETORIA LEG OF THE 2013 SPAR WOMEN’S CHALLENGE HAVE WORKED HARD TO BRING YOU YET ANOTHER FUN DAY OF RACING AND CELEBRATING SOUTH AFRICA’S WOMEN THROUGH THE COUNTRY’S MOST BEAUTIFUL ROAD RACE. IN KEEPING WITH THIS YEAR’S THEME, THEY ANSWER THE QUESTION OF THE MOMENT: Life is beautiful because...

Life is Daan du Toit: use…I ca be ul tif au be well, this am alive and serve. to e m enables .

Soli Deo Gloria

Richard Scheppel: Life is beautiful because…it is a joy everyday to behold God’s creation and to participate in life.

r: Life is Howard Mui e…lending us ca be ul beautif makes a nd ha g a helpin r everyone fo e huge differenc small. w no matter ho

beautiful Sophia Matlou: Life is e choices. hav all we life in e… becaus to make is life ut abo g The great thin e else’s life a difference in someon lthier and holy and to live happily, hea reafter. the rets reg no h wit

by: Life is beautiful Andre and Marelize Go the memorable ut abo because it is all our lives, and being in nts eve and nts me mo ing an event like actively involved in organis ge, Pretoria llen Cha n’s me Wo the SPAR utiful. bea re mo s makes our live

14

2013 • MY RACE MAGAZINE

Christien van der Merwe: Life is beautiful because… I find life to be exciting when I can live it for others.

Rouxle Schutte: Life is beautiful because… it provides an opportunity to make someone else’s life beautiful.

To give in life is sometimes better to receive.

Rhona Scheppel: Life is beautiful because… we have people who we love and care for and who can share in all our experiences. The LOC for the race are the most amazing, caring and beautiful people from inside and out.

Conrad and Natasha Venter: Life is beautiful because…for another year we have the opportunity to uplift women in sport and the privilege to enjoy what we are doing while giving back to deserving charities. Thank you to everyone involved.

Anna-Marie de Beer: Life is beautiful because… health is your biggest wealth.

Gerda van Schalkwyk: Life is beautiful because…TODAY is the DAY!

Andre De Beer: Life is beautiful because…you always have a choice in life.

My race

Looking

Back

on What’s Ahead

THE 2012 SPAR WOMEN’S CHALLENGE, PRETORIA LEG, WAS A GREAT SUCCESS WITH PARTICIPATION REACHING RECORD NUMBERS. NO MATTER WHAT YOU VISUALISE IN YOUR MIND, NOTHING CAN PREPARE YOU FOR THE SPECTACLE OF RACING DOWN PRETORIA’S ROADS ALONGSIDE 25 000 OTHER WOMEN. THIS YEAR PROMISES TO BE EVEN BIGGER AND BETTER THAN THE 2012 RACE AND THESE PHOTOS SHOULD GIVE YOU SOME IDEA OF WHAT YOU CAN LOOK FORWARD TO. 16

2013 • MY RACE MAGAZINE

My race

Top three winners of the 10km race

Last year’s car winner

Pierre Spies and Jacques Blignaut signing autographs

Prize giving

Exictement at the stage with the lucky draws

Our Charities

Jay on the stage

2013 • MY RACE MAGAZINE

17

My race

Our Beautiful Brand Ambassadors

Donnalee Roberts (28), Actress 1. Have you done the race before? If so, how many times? Yes, I have, once before and really enjoyed it!

2. What about the race is most memorable/stands out for you? It’s for a wonderful cause and I love that people of all ages and from all walks of life can come together with so much enthusiasm and support what this race stands for by taking part in it.

This year the theme is “Life is beautiful because...” and people of all ages and races coming together to support this race no matter the differences in their backgrounds, generations or cultures is a wonderful statement that proves that life is beautiful!

3. What makes your age group special/unique in terms of running this race? For my age group it’s very important to start living a healthy lifestyle to promote good health for when you get older. You have to live, party, work, celebrate and make memories in your body for the rest of your life so the sooner you start living healthily, the longer you will get to do all those things! This is a fun race, with a great vibe that stands for an awesome cause so not only are you doing your body good, you are also feeding your soul!

18

2013 • MY RACE MAGAZINE

OUR 2013 MEDIA CAMPAIGN IS FOCUSED ON EXTRAORDINARY WOMEN THAT ARE MAKING TANGIBLE CHANGES TO THE WORLD AROUND THEM BY HELPING OTHERS; SHOWCASING THEIR TALENTS THROUGH ART, SPORTS, COMMUNITY SUPPORT AND SOCIAL SUPPORT; OR JUST BEING THEIR BEAUTIFUL SELF. THESE WOMEN ACCORDING TO US FALL INTO THIS CATEGORY AND BY CELEBRATING THEM, WE CELEBRATE YOU! WE ASKED EACH OF THEM TO SHARE THEIR INSIGHTS ON THIS YEAR’S RACE. 4. What kind of background do you have in sport or running? I used to be a middle distance (800m) runner in high school but now I like keeping fit by going to the gym and doing Pilates and Yoga. I also love the outdoors so going for a walk, a swim or doing any form of adventure sports is a fun way of keeping fit!

5. Complete this sentence: Life is beautiful because... I choose to see the miracles all around me!

6. What does being beautiful mean to you? It means having a beautiful attitude and approach to life, choosing to be positive in situations, and making a point of seeing the beautiful moments in life. And having pure and honest intentions in every decision you make.

7. Women in general live very busy lives – what advice can you give in terms of making time to train and exercise? It’s very important to plan your time well so that it doesn’t feel like a struggle to get yourself to go and train or exercise. If your training is something you enjoy doing, then half the battle is already won! If you have a busy day where there literally isn’t a spare minute to go and train make a plan to exercise behind your desk by sitting on a training ball rather than your office chair or take

the stairs rather than the lift. Family time is also very important so go for a walk together where you can chat about your day rather than sitting in front of the TV. 8. How do you see yourself performing in this year’s race? I’m doing the race for the fun of it and as an Ambassador for Help-Net places of safety for abandoned and abused children.

Supporting this cause is very close to my heart, so just meeting other likeminded, positive women who want to make a difference and finishing the race would be a good enough goal for me.

9. What will you be focusing on/ thinking about to keep you going during the race? DEFINITELY the cause because that is the main reason I am taking part in this race.

10. If you had to choose between running the race in high heels, or running the race with an egg on a spoon, which would you rather do? Haha…definitely running the race with an egg on a spoon! I think high heels look and sound very pretty but my feet tend to complain at the thought of wearing them. I’m also a bit of a ‘tom boy’ so my pretty heels only come out to play if I’m planning to either sit or stand around in one place.

My race Stefnie (36) & Alexis Muir (3) 1. Have you done the race before?

If so, how many times? Stefnie: I’ve done the race 6 times. Alexis: Yes, 4 times. The first time was in my mommy’s tummy in 2009, then in 2010 in a pushcart when I was 8 months old, in 2011 in a pushcart when I was 1 year and 8 months old, and 2012 the pushcart was there for back-up when I was 2 years and 8 months old.

2. What about the race is most memorable/stands out for you?

Alexis: To see all the people and when you go up the hill you just see a sea of the colour of the t-shirts when you look back, I also like looking at the people that dress up funny.

3. What makes your age group special/unique in terms of running this race? Stefnie: You must be healthy and fit to compete in the race at my age. Even if you don’t run the race you do feel it the next day. Alexis: When we compete (run, walk or being pushed in the pushcart) in the race people can

4.

5.

6.

7.

see that we are already interested in being in a race.

What kind of background do you have in sport or running? Stefnie: I only did sport when I was at school – many years ago! Alexis: I love running all over the house!

Complete this sentence: Life is beautiful because… God made us beautiful.

What does being beautiful mean to you? Stefnie: It is not the outside of a person that can make one beautiful, beauty comes from the inside. The way that you treat other people can also make you a beautiful person.

Women in general live very busy lives – what advice can you give in terms of making time to train and exercise? Stefnie: If you don’t have time to exercise, when doing your house work use the broom or vacuum cleaner and make a few twirls and dance steps. Try every day to go for a walk even if you go and do some window shopping in your lunch hour.

Olivia, Alicia & Sindy Labuschagne (17) 4.

5.

1. Have you done the race before? If so, how many times? Olivia: Yes, twice.

2. What about the race is most memorable/stands out for you?

Olivia: That there are so many women participating just to enjoy themselves.

3. What makes your age group special/unique in terms of running 20

2013 • MY RACE MAGAZINE

6.

7.

this race? Olivia: Because we are the youth of South Africa – we are the next upcoming generation.

What kind of background do you have in sport or running? Olivia: We have been doing running, crosscountry and athletics for 6 years now and got colours for South Africa twice.

Complete this sentence: Life is beautiful because… Alicia: God granted us the gift of life, and being able to run.

What does being beautiful mean to you? Alicia: To see ourselves as the beautiful people God has created us to be.

Women in general live very busy lives – what advice can you give in terms of making time to train and exercise? Alicia: Always keep your

Alexis(3) & Alysia (10) with Mom, Stefnie

8. How you see yourself performing in this year’s race? Stefnie: We do the race for fun, just to know that we have completed the race already makes us feel good.

9. What will you be focusing on/ thinking about to keep you going during the race? Stefnie: Keep on thinking we’re almost there – we made it this far, why not complete it.

10. If you had to choose between running the race in high heels, or running the race with an egg on a spoon, which would you rather do? Stefnie: I’ll run the race with an egg on a spoon. Alexis: I’ll do the race in high heels and a long dress (don’t forget the long dress).

11. How will you treat/indulge yourself after the race is over? Stefnie: We’ll relax and put our feet up. body and mind healthy because it is important to look after yourself.

8. What effects has training for the race had on your body – good and bad? Alicia: It has prepared me to be fit enough to compete against so many women.

9. How you see yourself performing in this year’s race? Sindy: I strive to see myself finishing among the first 10 women.

10. What will you be focusing on/ thinking about to keep you going during the race? Sindy: On performing the best I possibly can.

11. If you had to choose between running the race in high heels, or running the race with an egg on a spoon, which would you rather do?

Sindy: In high heels!

12. How will you treat/indulge yourself after the race is over? Sindy: I will take a hot bath to relax and think of what I accomplished.

My race Endurance is not just the ability to bear a hard thing, but to turn it into glory. - William Barclay

Rene Kalmer (32) 1. Have you done the race before?

If so, how many times? I’m the defending champion. I have raced it 4 times and won twice.

2. What about the race is most memorable/stands out for you? It was very special to win last year’s race 2 weeks after the Olympic Games in a sea of orange with 25 000 ladies all dressed in their SPAR ladies t-shirts, taking over the streets of Pretoria.

3. What makes your age group special/unique in terms of running this race? “Movement is a medicine for creating change in a person’s physical, emotional and mental states,” – Carol Welch. Women in their thirties realise the importance of having a balanced life. Exercising is a great way to deal with stress and a great investment in your future. Completing a race gives you

4.

5.

6.

7.

4.

Charne Bosman (37) 1. Have you done the race before? If so, how many times? I have done this race more than 10 times.

2. What about the race is most memorable/stands out for you?

That the race is only for ladies. It makes us feel very special!

3. What makes your age group special/unique in terms of running this race? The special thing about this 22

2013 • MY RACE MAGAZINE

5.

6.

7.

confidence when you realise what you are capable of physically and mentally. It also prepares you to take on different challenges in life.

What kind of background do you have in sport or running? I started running at the age of 10 after the cross country teacher “forced” the whole school to run a cross country league. I wasn’t a natural talent (I finished 40th) but absolutely loved it and never stopped running after that.

Complete this sentence: Life is beautiful because… God created women who are clothed in strength and dignity.

What does being beautiful mean to you? Having a loving and caring heart.

Women in general live very busy lives – what advice can you give in terms of making time to train and exercise? Challenge yourself for 2 weeks to get up early in the morning to go for a run or a gym work out.

You will surprise yourself how much more energised you will feel during

the day. “Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryan 8. What effects has training for the race had on your body – good and bad? The good thing for me is to train for a specific race so that I have a goal I work towards and that keeps me focused and motivated in my training. The bad effects are that as an elite athlete we really push ourselves very hard and don’t always listen to our bodies to back down and take it easy and that is when injuries happen.

9. How do you see yourself performing in this year’s race? I hope to defend my title successfully.

10. What will you be focusing on/ thinking about to keep you going during the race? I will be sticking to my race plan and keeping positive by reminding myself of all the hard training that went into this race.

11. How will you treat/indulge yourself after the race is over? A Belgian waffle with ice cream and caramel sauce.

race is that all ages can participate together in this race. Young and old come together promoting health and well being What kind of background do you have in sport or running? I have been a professional athlete for the last 15 years and represented SA 23 times.

Complete this sentence: Life is beautiful because… being healthy makes me happy.

What does being beautiful mean to you? Happiness.

Women in general live very busy lives – what advice can you give in terms of making time to train and exercise? I believe in time management. Taking only half an hour a day to train will make a big difference in your life. Your health is

more important than anything else in your life.

8. What effects has training for the race had on your body – good and bad? Training has only done my body good. I enjoy the feeling I get out of training every day. It is like a drug to me. I can’t go without it!

9. How do you see yourself performing in this year’s race? I am aiming to place in the top 10.

10. What will you be focusing on/ thinking about to keep you going during the race? A consistent pace from start to finish focusing on each kilometre.

11. How will you treat/indulge yourself after the race is over? I will do something relaxing after the race – going for a relaxing massage and a nice dinner with my husband.

My race Lily Krugel (81) 1. Have you done the race before? If so, how many times? I have been taking part since the first SPAR Women’s Challenge race so this year will be my 16th time. I missed only one race in 1999 – I was in Paris, France, experiencing Paris and painting.

2. What about the race is most memorable/stands out for you?

The tremendous progress SPAR has made since the first race and the wonderful spirit that is always among the ladies. A race that I will always remember was when I was about 60 and came first in the Grand Master Ladies section. I won R400 prize money and a beautiful bouquet from SPAR. Then I came 2nd or 3rd regularly, when more women from around 60 started racing.

3. What makes your age group special/unique in terms of running this race? Most women regard themselves as ‘old’ as they approach 60. I started to jog at 50 and enjoyed it so much that at the age of 81 I am not even thinking about stopping. My health is excellent. I do not even have a doctor. My participation in races with young people keeps me active and young at heart. I can advise older women to start jogging or walking by joining a marathon club.

4. What kind of background do you have in sport or running? I’ve done a few 42km races and lots of 21km and 10km races over the years.

Because I love children, I started to raise funds for child welfare, doing long distances. In 2005, I contacted Retha Ingenbleek at SPAR headquarters to enquire if SPAR would sponsor me for a 100km walk from Potchefstroom to Centurion, to raise money for the Child Welfare Centurion. Later SPAR sponsored me again to participate in a 28km race from Nylstroom to Warmbath.

SPAR stores in the two towns, each 24

2013 • MY RACE MAGAZINE

5.

6.

7.

8.

donated R1000 and with a donation of R1000 from SPAR headquarters, I could donate R3000 to Child Welfare.

I also participated in a relay race to raise money for the Abraham Kriel Children’s Home in Johannesburg. I joined the Masters Athletics Gauteng North Colours far-site 5000 and 10 000 metre track athletics and participated as a member of the North Gauteng team. I had the opportunity to participate in the World Masters Athletics Championships in 1997 in Durban. I was privileged to participate in the African Masters Championships in Mauritius and received 2 gold medals for 5000 and 10 000 metres. To celebrate my 70th birthday, I walked 300km in 10 days through Namaqualand, along with 16 other women. I celebrated my 80th birthday in October 2011 by walking 100km in six days, walking through Baviaanskloof, along with 13 other women. I now live in Hartbeespoort, participate twice a week in aerobic exercises and walk 5km every morning to stay fit, and because I enjoy it.

Complete this sentence: Life is beautiful because... I am in good health and still enjoy road races – especially the SPAR Women’s Challenge, the biggest and most beautiful ladies race in the world!

What does being beautiful mean to you? Love people, have a sense of humor and follow a healthy lifestyle.

Women in general live very busy lives – what advice can you give in terms of making time to train and exercise? To walk and jog, you are doing yourself a favour. It’s something you do for yourself, without losing sight of your family. Get a few other ladies in your area together, choose a time that suits everyone and go jogging or walking, while Dad is looking after the children.

What effects has training for the race had on your body – good and bad? To exercise regularly, in my

case running, and to take part in races, is a wonderful way to have a healthy body.

9. How do you see yourself performing in this year’s race? I am going to enjoy it – chat with old friends and try not to win! After 80 nobody expects you to perform.

10. What will you be focusing on/ thinking about to keep you going during the race? I just focus on the ‘here and now’. I do not look to see who is behind me. Usually I do not end last – especially with a race like the SPAR Women’s Challenge where thousands of ladies participate.

11. If you had to choose between running the race in high heels, or running the race with an egg on a spoon, which would you rather do?

High heels – that could be fun!

12. How will you treat/indulge yourself after the race is over? After the race I buy 3 pancakes for myself and eat them all. Back at home I get under my duvet and sleep blissfully for a couple of hours.

My race

Charity Beneficiaries Chrysalis Foundation The Chrysalis Foundation is a life skills and finishing school course for girls from 14 to 18 who have been traumatised, and are living in children’s homes, places of safety or foster care. Studies have shown that traumatised children are often aggressive, perform poorly and drift into crime or sexual molestation, thus perpetuating the pattern of abuse.

However, intervention can break this pattern. The purpose of the Chrysalis Foundation is to enable the girls to attain self respect and confidence and to reach their full potential. The tangible results of the courses, based on feedback from both students and their adult care givers, have been excellent.

Several past students have secured good jobs and many have been successfully placed in rehabilitated parental or family care. All 2500 girls who have graduated from The Chrysalis Foundation, lecturers and everyone involved with foundation wish to say a big THANK YOU to SPAR North Rand and every single entrant in the SPAR Women’s Challenge for the wonderful support we have received throughout the years.

Please visit our stand on the main field to talk to a few of our past and present students to find out how you can become involved.

Sho ot for the moon. Even if you miss, you’ll land among the stars.

- Les B ro wn

Jacaranda Good Morning Angels Good Morning Angels is a Jacaranda FM CSI initiative founded in 2005 and spearheaded by Dianne Broodryk. The program is broadcast on The Complimentary Breakfast every Wednesday morning at 06:45 and 08:15. This is followed by Good Morning Angels Extra, which focuses on the past recipients and their progress. Throughout the year, an average of between 60 and 70 individuals, families or community projects are helped and Good Morning Angels has achieved its goal to make the community of their listeners and their loved ones a better place through the kindness of sponsors. “We’ve been extremely blessed by the unwavering support from various sponsorships over the years. SPAR and the annual SPAR Women’s Challenge in Centurion have been very supportive and their loyalty and generosity makes life a lot better for many families”, said Broodryk. Good Morning Angels invites listeners to email requests for assistance for people in need to angels@jacarandafm.com.

Irene Homes The Contracts Centre at Irene Homes is a Protective Work Centre ensuring a safe environment for residents and day workers who enjoy the social interaction and daily activities of the workshop. The workshop offers a service to the business community, completing mail shots, packaging and light industrial assembly work at competitive rates. These activities provide a sense of achievement to our mentally (and physically) disabled beneficiaries and assist in the development of new skills. As a non-profit organisation Irene Homes faces the same financial challenges as other organisations. They are passionate about their beneficiaries and simply love SPAR, it is a hive of happy activity as they pack goody bags for the SPAR Women’s Challenge, giving them a feeling of great satisfaction as they are helping the community. The Contracts Protective Workshop is registered with the Department of Social Services and complies with regulations.

Help-Net The Help-Net Fund is a non-profit organisation that focuses on the care and rehabilitation of abused, neglected and abandoned children. The Help-Net Fund works to source the financial revenue to establish enough SafeHouse places of safety countrywide. When children are temporarily taken to places of safety or foster care, many of these facilities are sadly not much better than their previous homes. SafeHouse focuses their resources on care, love, provision of basic needs and healing tools such as counselling, and the introduction of a normal domestic routine. SafeHouse also offers additional support for specific requirements such as chronic medication or physical rehab. Help-Net’s donation-can distribution in the retail sector is one of their main sources of income, but your donation can help their efforts. You can play an important role in Help-Net’s funding structure by signing a debit order for the amount of your choice. In doing so you are empowering SafeHouse to help thousands of children.

2013 • MY RACE MAGAZINE

27

My race

2013 Cover artist

Painting Beauty into Life THE COVER OF THIS YEAR’S MY RACE MAGAZINE IS HARD TO MISS – QUIRKY, WHIMSICAL AND FEMININE, IT CAPTURES THE ESSENCE OF THE SPAR WOMEN’S CHALLENGE PERFECTLY. ARE THESE PERHAPS QUALITIES DRAWN FROM THE ARTIST WHO BROUGHT OUR RACE COVER CHARACTERS TO LIFE? WE SAT DOWN WITH ELSBETH EKSTEEN, MY RACE’S 2013 COVER ARTIST TO DISCOVER THE SOURCE OF THE BEAUTY AND JOY SO EVIDENT IN HER WORK. By Nicola Weir Elsbeth was creative from a young age and enjoyed making her own clothes, knitting, crocheting and doing ceramics. She knew that this was the right direction for her and attended Pro Arte High School in Pretoria. After graduating, a firm decision to take this path had to be taken.

“There is nothing I love more than making what I want,” says Elsbeth. “After school I wasn’t sure about what to study, and while I was wondering what to do the paint bug bit me, and I haven’t stopped since!”

Elsbeth made the choice to follow the path of an artist in spite of the fact that it can be very difficult to be financially successful in this field. “It is a very difficult life path to take, being an artist. But also the most fulfilling, I think,” she explains. “You have the job of taking a blank canvas, and making an experience of it, or maybe turning it into something pretty and decorative. There really is no limit when it comes to art.”

Smart marketing and an ability to keep up with the times though has helped Elsbeth to get her name recognised.

“I find that the internet has made it a lot easier for me to share my work with people,” she reveals. And she definitely maintains a strong online presence. Her Facebook page, Elsbeth Art, allows her to share her work with followers, and her blog contains details of her creative adventures. She also exhibits her work in galleries across South Africa. A full list of these galleries is available on her blog.

28

2013 • MY RACE MAGAZINE

My race

Her unique style has helped her become a gallery favourite with her quirky, relatable and optimistic characters. This style though, has developed over time she says. She believes that when you paint on a regular basis your style will change several times and will come to develop naturally – as hers did. “I used to paint big paintings of angels, and from there they became a lot more playful and cute,” she says. “I believe everyone is good and beautiful and has a spark of something pure in them. Our life experiences, especially sad and difficult moments, make it very hard to choose to look at life and at ourselves in a positive way. Through my art I want to say ‘you are an angel...you are here to be an angel to other people around you.

Even if you have a big bum or some issues about your body, you are still a beautiful creature.’ The most important thing to me is that I want my art to make people a little happier, and give them something to smile about.”

When she was approached about working on the My Race magazine for 2013, she leapt at the chance, because she says she loves doing things that fall outside of her usual routine. After looking at the brief she received from the organising committee, inspiration began to flow. “When I thought about the project I realised that the ladies participating in this beautiful road race also race in other aspects of their lives... to be the best mom, to be successful in

their careers, to feel fulfilled and to make a difference in the world. We don’t get a medal for running over the finish line in our different roles as women. However, a smile and warm hug from a loved one, or a sense of accomplishment when a difficult project is completed, are our medals. I think the loving and smiling medals are the best!” Her portrayal of the race was right on the money, but will she be joining in on race day? “I was a netball crazy girl in school and

We don’t get a medal for running over the finish line in our different roles as women. However, a smile and warm hug from a loved one, or a sense of accomplishment when a difficult project is completed, are our medals.

2013 • MY RACE MAGAZINE

29

My race

injured my knee in a match. Since then, I cannot take part in strenuous exercise like running,” she explains. “But I will be cheering from the sidelines for the ladies who will be racing.”

For Elsbeth, this gives her time to focus on her current projects such as illustrations for a children’s book for Lapa Uitgewers. The book is called Oe La La Lulu by Fanie Viljoen and and will be available at all major bookshops in July. She is also working on a new greeting card range for the ’Kamersvol Geskenke’ shows. “I am taking part and exhibiting at all their beautiful venues.

My blog will have updates on all the exhibitions I will be involved in this year,” she tells us excitedly.

When she’s not painting, Elsbeth

30

2013 • MY RACE MAGAZINE

says she loves reading, knitting and crocheting (“which I sometimes do when I actually should be painting!”), baking, working in the garden, and watching her favourite TV series. In her beautiful home suburb of Clydesdale in Pretoria, she shares her life with her partner, Hartmut, and her 17 year old daughter Amber in a charming house built in 1928. She also shares her home with her two dogs - Lily, a cream Saluki

and Lilou, a silver dapple Daschund.

“I love walking our two beautiful dogs and trying to train them like I am a dog whisperer,” she laughs.

With so much love and inspiration in her life, we just had to ask – Life is beautiful because…? And the resounding answer? “Because you make it beautiful!”

Visit her website at www.elsbetheksteen.co.za. Like her facebook page and visit her bolg www.elsbeth-eksteen.blogspot.com

My fitness

Energy is that amazing feeling that comes to life inside of you when you’re happy and believe in yourself.

- Richard Simmons

Why does winter have such a big impact on our motivation to exercise?

Fair-weather

Training AS THE DAYS DRAW IN AND TEMPERATURES DROP, YOU MAY BE TEMPTED TO HANG UP YOUR EXERCISE GEAR AND HIBERNATE. THE TRUTH IS, STAYING ACTIVE THROUGHOUT AUTUMN AND WINTER HELPS YOU BEAT THOSE SEASONAL BLUES AND FEEL ON TOP OF THE WORLD. ADVENTURE BOOT CAMP OWNER, GENEVIEVE VAN DER VYVER GIVES SOME TIPS ON HOW TO RESIST THE URGE TO HIDE INDOORS FROM MAY UNTIL SEPTEMBER. By Enhance PR & Communications

We all like to think of ourselves as superwomen.

We’re either planning the next social event, shopping for groceries, organising the kids, taking the dog to the vet, supporting a friend in crisis, cooking, cleaning or meeting deadlines at work. By the end of the day, most women are exhausted having very little or no time left for themselves.

Exercise is the last thing on their minds, especially during the winter months when there seems to be very little motivation to keep active and one easily finds 100 reasons as to why it’s a bad idea. So, how do we overcome the mental obstacles that winter seems to create?

According to Genevieve van der Vyver, Adventure Boot Camp Sandton Franchise Owner, the only way to get past this is to make a set appointment for yourself and to realise that you can’t take care of anyone else if you don’t take care of yourself first. Being healthy and feeling good about yourself (physically, mentally and emotionally) is really essential to being productive and being the best that you can be. Sabotaging yourself will only result in less than optimal performance in other areas of your life.

Other ways to keep up with your exercise routine is to convince a friend to train with you so you feel accountable and are more likely to stick to your schedule. Do something you love and enjoy and it will be easier to stay motivated.

Genevieve says: “A programme like Adventure Boot Camp is different every day and being surrounded by a group of like-minded ladies is a lot more motivating than trying to drag yourself to the gym. We have fun in all of our classes

2013 • MY RACE MAGAZINE

33

Endur ance is not just the ability to bear a hard th ing, but to turn it into gl or y.

- W il liam Bar cl ay M or e M ot ivati on !

Visit www.AdventureB ootCamp. co.za or call their nat ional head office on 021 447 274 6 to take advantage of their Win ter Special where you get 2 camps for 1 price during the months of June and July – the perfect pac kage for motivating a friend!

and you always feel better about yourself and more positive about life after building up a good sweat. There is no need to let winter get you down!” Another tip is to choose your best time to exercise – don’t force yourself to train in the afternoon if you are a morning person. Find a time that works best for your energy levels because then you are more likely to stick with it. Choosing a location that is close to work or home also helps – if you have to go out of your way it’s too easy to get distracted.

Lastly it’s very important to be consistent with your exercise in order to form good habits. Too many women put off exercising in winter because there is less pressure to look good under all the layers. The catch is that winter only lasts for a few months before you have to toss the layers again. Neglecting your training programme for those few months only means you have to work that much harder each year to get back to where you were. It becomes tougher to ‘bounce back’ as we age and it’s so much harder each time to motivate ourselves to begin again. It’s been proven over and over again that what really pays off, is consistency.

About Genevieve Genevieve owns three of the most popular Adventure Boot Camp franchises in the country. The ladies who attend her Sandton, Bryanston and Fourways camps are long time campers and rarely miss a camp despite the winter months.

She says: “Despite the cold, my regular boot campers usually remain committed to their workouts, particularly my early morning classes. Late afternoon classes are less well attended and I think it’s because after a long, hard day at work, the desire to be warm and comfortable frequently overrides the need to exercise.

The sad thing is that you usually warm-up within just a few minutes of exercising and that inner furnace will continue to burn long after you’ve trained, making you feel warmer and more energised for the rest of the day or the evening.”

My race

Pull-Out THIS HANDY PULL-OUT AND KEEP SECTION IS THE PERFECT TO WAY TO STAY UP TO DATE ON RACE RULES AND INFORMATION, KEEP MOTIVATED FOR THE BIG DAY AND TO FAMILIARISE YOURSELF WITH THE ROUTE AND THE STADIUM LAYOUT FOR RACE DAY.

Frequently Asked Questions This handy guide is aimed at answering your race day questions!

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Are dogs on a leash allowed? Only outside the stadium.

Must we wear specific clothes? Only if you plan to win a category prize.

Can you bring your baby in a pram? Yes. Can we bring cooler bags with drinks/alcohol while our families run? Only if it is in plastic bottles.

Do kids pay to take part in the race? Kids in prams enter for free while the rest do pay – it all goes towards a good cause.

When is the cut-off time for the runners? There is no cut-off time. We wait until the last runner comes in.

When is the prize giving? 16:00 on race day.

Why is the race on Saturday afternoon – is it not too hot? What if we get dehydrated because of the heat? Due to the fact that most of the participants are women, and are therefore busy in the mornings, it is more feasible to hold the race in the afternoon.

Additionally, ample water will be provided at the race.

Is the route wheelchair friendly? Yes. Who is eligible to wear the Ws? Only professional walkers who qualify to win a prize.

Are there any free buses from Diepsloot/Mamelodi/ Soshanguve? Yes. For more information on this, call the AGN office on 012 327 4930/1/2.

Can I bring my own braai stand? No, we have our own braai facilities for everyone to use at the venue.

Are we allowed to sell or advertise on the day?

You may not sell anything on the day but you can advertise if you have booked your spot with Gerda Van Schalkwyk.

When does the registration close? Pre-entries close on 24 August but you can still enter at the venue (Supersport Park) from 26-30 August.

Is the any alternative transportation? Yes, we are a

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

kilometer away from the Gautrain most people will be using it on race day.

Who qualifies to win a car? Any women from the age of 18 years onwards.

What do you need to claim a car? You must have a South African drivers licence that is valid within three months after the race.

Is there a Credit Card Machine at registration?

Unfortunately not, the closest ATM is in Jean Avenue.

Where does the lucky draw slip go? At the stage there will be a clearly marked bin for lucky draw entries.

I have my race number and t-shirt, must I still go to registration on race day? No – simply arrive, participate in the race and enjoy the day’s festivities.

Where is the race start? The start for both the 5km and 10km is in South Street.

I have won the prize money – when will it be paid?

Winners payments will be done every Thursday, please check your account carefully before phoning to enquire.

Must I wear the race t-shirt? Although it is not compulsory, SPAR would appreciate it.

What is the cost of the stand? The stand is only free if you bring 30 participants or more.

Can men enter the race? Yes, men can also take part but they don’t qualify for lucky draws or prize giving.

Why are only women allowed to win prizes while men run the race to support them? Because this is a race dedicated to women and because it takes place during Women’s Month.

Where can we park? There will be security/marshalls everywhere directing traffic to the parking lot.

If we are a bigger group, can we get a bigger stand?

The stands are all the same size because we need to accommodate every company involved.

Please see entry forms for race day and competition rules and regulations.

2013 • MY RACE MAGAZINE

39

My race

40

2013 • MY RACE MAGAZINE

My race

SPAR Women’s Challenge

Facts & Stats

25 000 + 25 000 The number of medals and goodie bags that will be given out at the event.

100 0

9 to 85

in the SPAR Women’s Challenge Pretoria.

260 000

15 5000km

Water sachets will be available from the start to the finish – tipping out at 32 500 litres of water in total.

The sum of the total distance that will be covered by 25 000 participants.

80 000 Powerade sachets measuring a total of 10 000 liters will be available along the route and at the finish.

8500kg of ice will be used to chill the water and Powerade

00

The that number will b of fly at th e distribuers e eve t nt ed The ages of participants

The total manpower needed on race day comes to over 500 people including LOC members, officials, marshals, medical support, refreshment point staff and general staff.

An additional 60 traffic officials will be monitoring traffic control along the route.

2013 • MY RACE MAGAZINE

41

My race

Getting ready for the

SPAR Women's Challenge 30 minutes at a time the Curves way!

BEING A FULL-TIME WIFE, MOTHER, EMPLOYEE AND FRIEND YOU HAVE TO PLAN EVERY SECOND OF EVERY DAY. RUNNING AROUND AFTER EVERYONE IN YOUR LIFE? STOP! WHEN LAST DID YOU TAKE A LITTLE ME-TIME? AT LEAST 30 MINUTES TO SPEND ON YOU! By Curves

Curves has some 30 minute exercise and nutritional tips to get you ready for your SPAR Women’s Challenge!

The key components in a good exercise plan are: resistance/strength training, cardiovascular exercise, flexibility, healthy and nutritional meal plans, support and motivation, success and measurements to assess goals achieved.

Start by planning your workouts for the whole week.

By doing 30 minutes of resistance training, 4 times per week you will strengthen your muscles and bones. Throw in cardiovascular training on every alternate day and you will be race ready with a wellshaped, strong body ready to live life to the full!

The Curves workout gives you all of this and more!

If you are not a Curves member yet you can start with the following exercises at home: Fill a 1 litre bottle with water and do arm curls followed by squats. Repeat this between 10-12 times, then rest for 30 seconds and repeat. Follow up by doing 1012 steps while raising your arms above your head.

Take a brisk walk every day.

Start by doing a slow walk to the first lamp post, then speed up with a brisk walk to the next lamp post, count the lamp posts you did in 30 minutes and try to do an extra lamp post interval every day.

This way you will increase your cardiovascular strength in a measurable way.

You can further improve your cardiovascular strength by signing up for a Curves Circuit with Zumba Fitness class at your local Curves.

Flexibility is important.

At Curves flexibility is as important as resistance/strength training and cardiovascular training. Our studies have shown that stretching not only improves your mobility but also plays a vital role in preventing injuries and increases your strength by 19%! Remember to stretch after every workout and to only stretch warm muscles.

42

2013 • MY RACE MAGAZINE

Sweat is the cologne of accomplishment.

- Heywood Hale Broun

We all need support and motivation, whether our goal is to lose weight, a healthier lifestyle or completing the SPAR Women’s Challenge. The Curves Complete program is just that - exercise + meal plan + coaching. Not only does Curves offer you a 30 minute per day full body workout, our Curves Complete meal plan offers you a customised nutritional plan for your individual lifestyle, with guidelines and recipes for home cooking and eating out. On our Curves Complete plan you will also have the benefit of a weekly one-on-one coaching session with your Curves Complete coach. You will never feel alone or wonder if you are doing things right. With your Curves Complete program success is finally within your grasp!

Centurion East – 012 663 2008 Centurion west – 012 653 5578 Brooklyn – 012 346 8128 Castle Walk – 012 347 5625 Midrand – 011 318 0896 Silverlakes – 012 807 7292 Waverley – 012 323 5390 PvRyneveld – 012 662 4101

My fitness

Is BMI

Accurate ?

Underweight

16kg/m2 to 18.5kg/m2

Healthy weight 18,5kg/m2 to 25 kg/m2

Overweight

25 kg/m2 to 30 kg/m2

Obese

30 kg/m2 to 35 kg/m2

AT SOME POINT IN OUR LIVES WE HAVE ALL TRIED TO LOSE WEIGHT. MANY OF US ARE STILL STRUGGLING DOWN THIS MEANDERING WEIGHT LOSS PATH FILLED WITH OBSTABLES, DETOURS AND ILL-INFORMED ADVICE THAT NEVER SEEMS TO GET US TO THAT ULTIMATE WEIGHT LOSS GOAL. IN ORDER FOR US TO HAVE A CLEAR OBTAINABLE GOAL, WE SHOULD START BY ASKING THE RIGHT QUESTIONS. “HOW MUCH SHOULD I WEIGH?” AND “IS WEIGHT REALLY THE CORRECT INDICATOR OF A HEALTHY LIFESTYLE?” THE ANSWER TO THIS QUESTION IS GOING TO BE VERY DIFFERENT FROM INDIVIDUAL TO INDIVIDUAL BUT CALCULATING A “HEALTHY WEIGHT” IS USUALLY DONE WITH A FORMULA EXAMINING YOUR HEIGHT TO WEIGHT RATIO. THIS IS KNOWN AS YOUR BODY MASS INDEX (BMI). BUT IS BMI REALLY THE MOST ACCURATE WAY OF MEASURING WHETHER OR NOT YOU ARE OVERWEIGHT? By Anna Wood

2013 • MY RACE MAGAZINE

45

My fitness BMI is a way of measuring the amount of fat in a person’s body.

The BMI sum outcome is then used to decide whether a person is overweight or underweight by looking at a chart.

To calculate your BMI, take your body mass divided by the square of your height, this will give you your BMI in kg/m2. e.g.:

mass ( kg ) ( height ( m)) 2 Ok, so you nearly fell off your chair when you saw the equation that seems to be something taken from an Einstein journal. Don’t fret too much about it before we take a look at 2 real life examples.

Ruth weighs 64kg and is 1.68m tall.

For her to work out her BMI she takes her height and multiplies it by itself (1.68 x 1.68 = 2.8224) she then takes her weight and divides it by this new value (64/2.8224 = 22,67). This means her BMI will be 22.67kg/m2. Ruth is pleased as she falls within the “healthy weight” category according to the BMI chart.

Then on the other hand we have Jason. Jason weighs a sturdy 80kg and is only a tad taller than Ruth at 1.69 m.

Jason is a fitness addict who works out 5 times a week and follows a very healthy diet to accompany his rigourous exercise regime. But there is a problem with Jason’s BMI measurement. According to the BMI chart Jason’s 28kg/m2 reading means he is overweight, when in fact he is the exact opposite.

The Problem in Only Using BMI As I said previously each individual’s weight loss goals will differ depending on a couple of variables. This is exactly why BMI is not the be all and end all of weight loss measurement.

BMI only takes your weight (kg)

46

2013 • MY RACE MAGAZINE

and height (m) into consideration, but individuals vary in bone density and muscle weight. In the fitness industry we divide individuals into different catogories dependant on exactly these variables. For instance a body type known as Ectomorph describes a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually Ectomorphs have long thin limbs with stringy muscles while on the other side of the spectrum, Mesomorphs have large bone structures, large muscles and naturally athletic physiques. This is just one of the many other ways that fitness professionals categorise and examine an individual’s health and fitness levels.

As you can see, a person who is more muscular would tend to be classified as overweight, as in Jason’s case, or obese according to their BMI due to their excess amount of muscle and bone density. The same counts for weighing more on the scale. Weighing in at more than someone who is the same height does not automatically mean that you have more body fat than they do.

That is why BMI might not be the most accurate way to determine if you are under- or overweight.

BMI also tells you nothing about where your body’s fat storage lies and when it comes to measuring certain health risks, especially heart disease, it is more important to look at areas you store fat than at the absolute amount of fat you are carrying.

More Accurate Measurement Methods A more accurate way to measure your under- or overweight status is to do a body fat percentage test. This is done using a skin fold test whereby your skin/fat is pinched by a calliper at certain standardised points on the body to determine the thickness of your fat layer. These measurements are then used with standard formulas to give you an estimated body fat percentage.

This is simply the percentage of fat your body contains, and it can be a powerful indicator of your health.

Too much body fat on the outer layer is a good indication of organ fat (fat surrounding your organs) that is linked to chronic health problems such as high blood pressure, high cholesterol, heart disease, diabetes, and cancer. Too little body fat is also not good and can cause your body to enter a catabolic state, where muscle protein is used as fuel.

The only downfall of the body fat percentage test is that the accuracy of the measurement is very important.

It is dependent on a person’s fat distribution, the technique and type of calliper used and a particular person’s ability to take the measurements properly as this can also influence the outcome of the correct measurement.

For best results it is therefore highly recommended that the test be carried out by the same experienced professional, using the same technique and same calliper each time.

What your body fat % should be: • For woman below 30 years a body fat % of 12- 23% is ideal.

• For woman between 30 and 50 years a body fat % of 16-23% is ideal.

• For woman over 50 years a body fat % of 16-25% is ideal.

What to do if your body fat % is too high?

If you find that your BMI falls in the “overweight” zone or that your fat percentage is too high, the best approach would be to follow a calorie controlled diet together with an exercise program that consists of both cardio and weight training.

This should be done at least 3 to 5 times a week to help shed those extra kilos.

My fitness

The Best Electronic

Training Buddy GONE ARE THE DAYS OF JUST LACING UP YOUR RUNNING SHOES AND HITTING THE ROAD. WITH THE CAPABILITIES OF TODAY’S SMART PHONES, A VAST NUMBER OF APPS ARE AVAILABLE ALLOWING YOU TO BE CHALLENGED EVERY TIME YOU HIT THE PAVEMENT. WHETHER IT’S A BUILT-IN GPS TRACKER, GETTING ENCOURAGEMENT FROM FRIENDS OR RUNNING AWAY FROM A HORDE OF ZOMBIES, THESE TOP 5 RUNNING APPS HAVE IT ALL. RUNNING HAS NEVER BEEN THIS EASY — OR THIS MUCH FUN.

01 Endomondo Cost: Free version plus $4,99 paid version Available for iOS, Android, Windows Phone and BlackBerry www.endomondo.com

Endomondo is a very social running app.

Like RunKeeper it’s easy to track your duration, distance, and speed. You can also create routes, challenge your times, and challenge friends who live in your neighborhood. You can get hydration tracking and can even send your friends pep talks mid-activity that are read aloud by the app or stored as messages. For those who like to socialise over their runs, Endomondo provides all the options you need – allowing you to be social even during a solo workout.What’s more, the app also offers the option to tag photos, videos, and other data on popular routes. Additionally, Endomondo’s paid version offers audio coaching tools for runners looking to sharpen their workouts.

Whether training for a marathon or your first 5K, Endomondo lets you personalise your workout by setting a specific goal, even if it’s beating a friend’s personal best by connecting via Facebook or your contact list. You can even ‘Compete on Route’ where ‘New York Marathon’ is the very first option. After completing each workout, you can review your map, data, and splits, and you can always go to endomondo.com for more analysis, competitions, and live tracking of friends. Just keep in mind that your phone’s internal GPS needs to be activated for this app to work.

02 RunKeeper Cost: Free Available for iOS & Andriod www.runkeeper.com RunKeeper is possibly the most popular app among the running community worldwide for a reason.

Along with inputting user stats on the website to track progress, runners can also find routes, add activities like strength training to get a fitness report, log distances and even start a training plan to prepare for races with other community users. It’s a great option for those who want minimal fuss and maximum results. When you have a time you’re particularly proud of you can share that through Facebook. RunKeeper also has a great set of stats for seeing when you’re improving, checking your pace, and getting a better understanding of how you’re doing. If tracking all that data on your phone doesn’t sound appealing, RunKeeper also stores your stats on their website so you can check it out from anywhere. Users can also log goals (whether they are distance, speed, total miles, or weight loss) and track them throughout their progress.

And if tracking goals wasn’t enough, users can add their friends and family within the app’s ecosphere, placing added incentive (or pressure) to be at peak performance.You can also use it for multiple other sports, including cycling, hiking, skiing, and swimming.

And don’t forget to check out the Fitness Classes that RunKeeper offers on their website. You can detail your workout to train for a 5K, 10K, half marathon, or a full marathon.

2013 • MY RACE MAGAZINE

49

My fitness

05 MapMyRun Cost: Free Version plus $2,99 version with many more features Available for iOS, Android, and BlackBerry www.mapmyrun.com

03 Nike+ Cost: Free Available for iOS and Android www.nikeplus.nike.com As expected from the brand, users get all the standard workout tracking and nikeplus.com integration to add to their runs. For a free app, though, it’s loaded with all sorts of extra bells and whistles that make it stand out from the crowd – without requiring additional Nike equipment, so if you want to just run with your phone, it won’t be a problem. Much like Endomondo and RunKeeper, the Nike+ Running App provides all the stats, history, and sharing capabilities you could ask for. Nike+ has its share of tricks up its sleeve though. If you’re having a challenging day, post your upcoming run on Facebook and you can get cheered on by a real time crowd through your headphones each time a friend likes or comments on your status or try activating the “powersong” to help you push through – and if that doesn’t work, how about some inspirational words from one of Nike’s athletes. Users can also earn badges and unlock extra features whenever they break a record or reach a running milestone. The app also keeps track of your performance in different weather conditions.

04 Zombies Run Cost: $7,99 Available for iOS, Android, and Windows Phone www.zombiesrungame.com For those who need a little extra incentive (or, perhaps, a bit of a distraction) during their workouts, Zombies, Run! offers a running-fuelled story of escape from a global zombie takeover.

What makes Zombies, Run! different is the fact it turns your morning jog into a story about survival. You’re not just tracking your run with stats and numbers – you’re building a base full of supplies, and using zombie chases as interval training – so if you’re looking to beat boredom while running, this is the ultimate download.

Zombies, Run! provides users with more than 30 different missions interspersed with songs from the users’ playlist as they walk, jog, or run away from impending zombie doom. Along the way, runners collect supplies to save the rest of the world from the apocalypse. Activities and miles account for supplies and rations in a virtual village, which expands as the runner successfully completes missions in the virtual world—and runs in the real world. To advance in the story, participants have to run certain distances filled with perilous zombie attacks in the form of audiovisual cues from the app. Additionally, Zombies, Run! offers an immersive online community that allows the narrative to stretch even further by including information on friends and fellow survivors and how they tried to survive the zombie hordes at the gate.

50

2013 • MY RACE MAGAZINE

As the name suggests, MapMyRun is all about tracking your route. An extension of the popular website mapmyrun.com, this app provides feedback as users run, logging workouts, and integrating with social profiles such as Facebook and Twitter.

But the real star of this app is its integration to the MapMyRun website.

There, users can log food intake, keep a daily progress journal, check out running routes others have created in the area, and tap into the ever-growing community to make new running buddies or share tips and tricks.

Through these features, runners can try new courses, plan activities in unfamiliar areas, or recreate runs on popular race courses without toeing the line on race day. MapMyRun has a strong social element including a leader board which demonstrates the best, fastest, strongest, and most dedicated among the user base – across several sports including cycling and walking as well as running. On top of that, MapMyRun tracks your distance, calories, elevation, and your nutrition for the day. If you have a poor day where you’re lagging behind your regular times you can check in to see what you ate on other days and try to improve your overall health. It also gives you an estimate on how much you should eat, and how many glasses of water you need.

My health TWO THIRDS OF ADULTS REPORT NOT GETTING ENOUGH SLEEP – NOT SURPRISING CONSIDERING EVERYTHING WE HAVE TO WORRY ABOUT THESE DAYS. BUT GETTING THE PROPER 7-9 HOURS OF SLEEP CAN HAVE BENEFITS RANGING FROM A BOOSTED IMMUNE SYSTEM TO A BALANCED APPETITE. THERE ARE SEVERAL CONTRIBUTING FACTORS THAT CAN AFFECT YOUR ABILITY TO GET ENOUGH SHUT EYE – HERE ARE THE TIPS THAT WILL PUT A HALT TO COUNTING SHEEP. By Nicola Weir

Moderating your Diet 01 Keep an eye on your evening diet.

Try to stop eating 3 hours before bedtime. Digestion slows down at night, and a full stomach may interrupt sleep. The heavier the meal, the longer it will take for your stomach to settle.

20 zzzz...

Steps to

How to sleep better tonight!

54

2013 • MY RACE MAGAZINE

02

Avoid going to bed on an empty stomach.

Conversely, an empty stomach can interfere with your sleep just as much as a full stomach. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime but avoid foods high in carbohydrates or sugar. Instead go for foods like turkey, yogurt, soy beans, tuna, and peanuts – these contain tryptophan, which helps the body produce serotonin promoting relaxation.

My health

03 Switch to decaffeinated coffee.

Avoid black teas, cocoa, and caffeinated soda, especially in the evenings. Caffeine can keep you awake even if you drank it earlier in the day as its effects can last up to 12 hours. Avoid tobacco products in the evenings as well.

04 Don't drink and sleep.

Try to avoid drinking water or other fluids 1 hour before you go to sleep, but make sure you drink at least 2 litres of water during the day. A well-hydrated body will not wake you up in the middle of the night, but drink a big glass of water just before bed, and you will be up in the middle of the night to de-hydrate.

08

Add a splash of sound.

Use a white noise generator that generates various soothing sounds – surf, wind, steam – these are sounds that have no shape and can help your brain to de-focus.

White noise has been shown to not only help people fall asleep more quickly, but it can also disguise other noises that may wake you during the night.

Repetitive or ambient music is very good for falling asleep.

Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep.

Perfect Timing 09

05

Skip that nightcap.

While alcohol will make you feel sleepy, it reduces the quality of your sleep as your body processes the alcohol and sugars.

Alcohol tends to produce broken, shallow sleep – even if you don't notice the periods of waking during the night.

Set the Stage 06 Lower the lights an hour before bedtime.

As the evening works its way towards bed time, start lowering the overall light level in your home. Your body can't tell the difference between "bright light" and "daylight" for purposes of regulating your sleep. A darkening room tells your body that sleep time is near, and it will start producing the hormones that aid in falling, and staying, asleep.

07 Turn out the lights.

When it's finally time to hit the sack, keep the room as dark as possible. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal clock. Pull the blinds down or shut the shutters to prevent outdoor lights, or the full moon, from shining in. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all other sources of light – windows, LED clocks, computer lights, cable boxes, and all those other devices with blinking, glowing lights and LEDs.

Get on schedule.

Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm, and advancing the sleep phase. Your body loves routine so erratic sleeping sessions will interfere with your internal biological clock, either leaving you tired during the day, or wide awake in the middle of the night. The conclusion? Do your best to resist sleeping in on the weekends.

10

Take a power nap.

For some people, and depending on work and your daily routine, a short rest in the afternoon could help alleviate the drowsiness during the day. But make sure not to oversleep! When you feel the need for a nap, set your alarm for 15 minutes. If you're ready for a nap, you'll be asleep in a minute or two and when the alarm goes off, don't snooze! Have a glass of water, and jump back into work. You will feel much more refreshed – even more so than if you had slept for an hour.

The greatest wealth is Health.

2013 • MY RACE MAGAZINE

55

My health

A Restful Environment 11

Make your bedroom a haven.

Keep the clutter and chaos of everyday life at a minimum in your bedroom. Keep the textures soothing and inviting, and the light warm and saturated. Get the best sheets you can afford, too: the more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.

• Place a pillow between your legs if you sleep on your side.

This will support your hips and make this position more comfortable. Place a pillow under your legs if you sleep on your back.

• Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.

12

Maintain your mattress.

Replace it after 5 to 7 years of regular use.

If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend roll to the middle of the bed (unintentionally), it's time to go mattress shopping.

13

Check out new technology.

The newer types of mattresses that allow for adjustment or that mould around you may help you get a better night's sleep. Some new mattresses on the market let you adjust the firmness of your bed individually, for both you and your partner. Memory foam has recently soared in popularity because it moulds to the contours of your body as it warms up leaving no "pressure points" that can cause numbness, irritation or other physical issues.

Medication for Better Sleep 15 Try melatonin.

Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark. When it is light it does not do so, and the melatonin oxidizes back into serotonin.

Artificial lighting-including computer or television monitors, cell phones and tablets – can interfere with the synthesis of melatonin. Supplementing with melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep.

Is it time to say ‘Good your old mattress?

Pick a Position

14

Sleep in a different position.

Changing your sleeping position can make a huge difference in the quality of your sleep.

You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you're doing, but it is possible and it can make a considerable difference to how you sleep and how you feel upon waking. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until they become habits: • Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a pillow that's too skinny, and causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.

56

2013 • MY RACE MAGAZINE

Night’ to

Do you wake up feeling tired and sore?

Is your mattress looking worse for wear?

Does your partner disturb you when they move?

If you answered YES to any of these questions, it’s time to replace your old bed.

We have the latest & largest range of Sealy Posturepedic; with features & benefits designed to give you a healthy night’s sleep!

Sealy Posturepedic is so comfortable and so well made you can’t help thinking ‘I love my bed’ every time you climb into it.

I Love My

Bed!

16

My health

Talk to your doctor about prescribed medication If you're considering sleep medication, you can buy one of several over-the-counter products, which generally can be used safely for a few days. Talk to your doctor about prescribing sleeping tablets. These should be a temporary measure though – perhaps to help you through a difficult or stressful period. The National Sleep Foundation suggests a limit of 4 weeks while simultaneously working on your sleeping habits. Never combine sleep medications with alcohol or other potentially sedating medicines, and be sure to allow at least 8 hours between taking a sleep medication and driving

17

Tell your doctor if you are concerned that you might have a sleep disorder.

Some of the most common sleep disorders are insomnia, narcolepsy, parasomnias, and heartburn. If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.

A Fit Body Equals a Relaxed Mind

18

Exercise regularly.

If you have a sedentary job, a lack of physical exertion may contribute to reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much to recover from, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or better yet, regular exercise, can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; while it tires out your muscles, it also boosts your heart rate and causes you to feel even wider awake. Give your body time to cool down, and for you to rehydrate, so consider about 2 hours before bedtime as the maximum cutoff for exercise.

19

Take a deep breath.

Many outside factors can contribute to overall sleep problems, including stress, certain illnesses, or short-term post-traumatic stress.

Have there been any recent events or changes that have been troubling or otherwise preoccupying you?

This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation.

Medical help is recommended for mental illness, post-traumatic stress, ongoing distress caused by insomnia, anxiety, etc.

Learn to Love Sleep

20

Enjoy your sleep.

Being in good physical condition, with the right nutrition, and regular meditation will not only help you get a good night's sleep, it will help you in all areas of your life. When you regularly get a good night's sleep, every part of your life will improve – and once you reap those benefits, it will be even easier to rest easy.

58

2013 • MY RACE MAGAZINE

My health

Fuel Food for

Post-race Recovery

IT’S THE DAY BEFORE D-DAY. CONFIDENCE RUSHES THROUGH YOUR VEINS LIKE A WILD FIRE. YOU KNOW YOU HAVE TRAINED FOR THIS DAY LIKE NEVER BEFORE. YOU HAVE PLANNED EVERYTHING DOWN TO THE T, FROM WHAT TO EAT THE NIGHT BEFORE AND HOW MUCH TO DRINK IN THE MORNING TO WHAT YOU’RE GOING TO WEAR FOR THE ULTIMATE RACE OF YOUR LIFE. THIS IS A PICTURE MANY CAN RELATE TO. BUT WHAT HAPPENS AFTER YOU HAVE CONQUERED THE ULTIMATE RACE? DO YOU WALK WITH PRIDE IN YOUR HEART FOR DAYS ON END WHILE YOUR EVERY MUSCLE TWITCHES WITH ACHES AND PAINS? By Anna Wood Knowing how to recover is just as important as knowing how to prepare for a race. In order to understand how we can help our bodies speed up recovery we need to understand what actually happens to your body during a race.

The body stores carbohydrates as a form of glycogen, which is primarily stored in the cells of the liver and the muscles. Unfortunately, our body’s ability to store carbohydrates in the form of glycogen is quite limited. Glycogen forms an energy reserve that can be quickly mobilised to meet a sudden need for glucose during intense exercise, such as a marathon.

After about 60 to 90 minutes of intense exercise your glycogen levels drop dramatically whereafter you would need to feed your body extra carbohydrates in the form of sports drinks, gels and other food types to replenish these glycogen levels.

The optimal period for glycogen replenishment is known as the “Glycogen Replenishment Window”

which is approximately 2 hours directly after your workout. Within this window your body acts like a sponge (more so in the first 30 minutes) taking up almost as much fuel or food as you can give it to initiate the replenishment of used up muscle and liver glycogen. The sooner you are able to take in these calories, the more glycogen your body will produce, and the sooner your muscles return to their normal state.

What should I eat?

You’ll want to consume primarily carbs, but don’t ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbohydrates.

During the marathon, blood flow was largely shunted away from your stomach to working muscles. So give your digestive system some time to return to its normal working condition by consuming something light and easy to digest directly after your race. This could be something like a nutritional

bar, a bread roll with peanut butter or a smoothie made with fruit and yogurt that will help nourish your body and speed up your recovery, not only by providing you with calories but also necessary minerals, antioxidants and enzymes.

If you feel like you can’t stomach solid food immediately after a run, try drinking a whey protein shake. It is very convenient to have a shake after a long run to help with muscle recovery.

Popular choices such as USN’s Whey protein provide plenty of protein and carbohydrates and, once in the body, it breaks down quickly, swiftly sending it’s amino to muscle tissue. Whey protein contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before and after exercise, so that muscles may receive more oxygen, nutrients and hormones right when they need it.

You could even try a sports drink such as USN Spike that will provide you with some vitamins, a bit of protein (please check that protein is included 2013 • MY RACE MAGAZINE

61

My health in the ingredients), and some needed calories in the form of carbohydrates that will help your blood sugar levels to return to normal. For your first larger meal, consider replacing lost carbohydrates with whole-grain pasta, basmati rice, whole-grain breads, oatmeal or other foods that are slow to digest.

It is easy to misjudge certain decisions after completing an energydraining marathon, so making the best choices right after your race won’t only affect how you feel when you return to running, but also how you feel at home and at work in the coming week.

As long as you stick to taking in primarily carbohydrates and protein within the first 2 hours immediately after a hard workout or run, you will be maximising your body’s recovery in terms of nutrition, while only having a slight advantage by adding proteins.

Add Electrolytes Running long distances depletes your body’s electrolytes and antioxidants, so replenish them with colorful fruits and fruit juices, such as vitamin-rich berries and potassium-loaded bananas. Sip fluids throughout the day to combat fluid losses, and continue to replenish electrolytes (such as sodium and potassium) by eating small, frequent meals throughout the day.

Many people associate electrolytes with sports drinks and while they provide

the sodium and potassium lost in sweat, these bottled drinks provide very little nutritional value and meanwhile your body is craving calories with sustenance.

Replenishing lost electrolytes with fresh fruit or fruit juice is far more beneficial and will also provide some carbohydrates.

Avoid alcohol and caffeine as they can dehydrate you.

Even the most dedicated runners spend so much time preparing for a marathon that they forget to prepare for their recovery time afterward. In order to avoid injury, improve speed, and increase endurance, it is important to remember that a run doesn’t end the moment the shoes come off.

Take care of your body. It’s t he on ly place you have t o live. - Jim Rohn

My time

Just give in IN THIS DAY AND AGE WHEN STRESS LOOMS IN EVERY SECOND, A SHORT GET AWAY TO A SPA WILL BENEFIT YOUR HEALTH AND YOUR POCKET A LOT MORE THAN A TRIP TO A FAR AWAY HOLIDAY DESTINATION. BOOKING A SPA DAY AT ANY ONE OF OUR CHOICE OF GAUTENG’S TOP SPAS, WILL HELP YOU COME TO REALISE THAT A TRIP TO A SPA IS NOT AN EXTRAVAGANCE, BUT SOMETHING YOU SHOULD ACTIVELY WORK INTO YOUR CURRENT WELLNESS REGIME. By Nicola Weir

Why you should give in to the relaxing promise of a day spa and where you can find Gauteng’s Best.

If you think you do not need to invest time in the wellness possibilities that spas have to offer, then you may well be visiting from a previous century. In this day and age, everyone has either stress or lifestyle related health issues that need to be worked out. Imagine if you will, that your mind and body is fully worked out, and that to get it back into fighting form will take some time. If we try to keep up the pace of our lives without proper rest, our system will protest and when we abuse our body, it lets us know in the form of aches and pains. This is the time that we need to heal and the best place to do it is in a spa.

Equipped with expanded services that are truly healing, properly trained spa professionals are able to recognise health concerns and take clients to the next level of well-being through lifestyle recommendations, motivation, and encouragement.

Medical spas around the country are adding health experts such as

nutritionists, exercise physiologists, and dermatologists to counsel, coach, and customise programs for men and women in the non-threatening environment of the spa.

Considering that medical experts cite stress as the number one factor in illnesses, stress relief is the main priority of most spa seekers. With services that focus on de-stressing the mind, body and spirit, the benefits of a spa treatment – or even better, a spa day or overnight visit – go beyond mere relaxation and beautification. The wellness benefits of indulging in a spa treatment include increased energy, improved flexibility, and reduced high blood pressure, hypertension, insomnia and stress. By following the advice of a qualified spa therapist in choosing your treatment you will be able to heal emotional distress, reduce the effects of ageing, soothe tired muscles, tone and nourish your skin, detoxify your body, stimulate circulation and even reduce weight and weight-related problems.

2013 • MY RACE MAGAZINE

65

My time

Camelot Spa at Villa d’Este

Johannesburg www.camelotspa.co.za

66

2013 • MY RACE MAGAZINE

Set in an historic, exquisite Italianate building where fountains, columns and Romanesque frescoes breathe romance, Camelot Spa at Villa d’Este is the complete secret space in the city.

For off the hurly-burly of Jan Smuts Avenue lies a place of retreat and rejuvenation, inviting well-being and a journey to wellness.

Built in the early 1920’s and known as the house “where time stands still”, Villa d’Este was fabulously formed according to the eccentric and Italianinspired wishes of its original owner and then more so by its second owner in the 50s – complete with cherubic fountains, frescoes, columns topped with eagles and a curved entrance façade facing a reflection pool, all of which has been lovingly restored – and has remained a landmark in the leafy suburb ever since.

The spa's facilities include a flotation pool, Rasul chamber with twinkling LED light roof, Roman Vitality pool (placed within the property’s original indoor Roman-style bath) and hydrobaths while a conservatory is set amongst the beautiful gardens.

Treatments offered include massage therapy, specialised skin treatments, body therapy, beauty treatments, anti-ageing treatments and wellness assessments.Keeping in theme, all rooms are Italian-inspired and aptly named – BelGiardino, Tranquilita and La Serenita.

After your treatment, a rooftop relaxation area over-looking Saxonworld’s hundreds of trees awaits while Cafe Villa serves stylishly healthy cuisine, all of which makes Villa d’Este a true day spa within which to truly unwind.

Health Spa Magaliesburg | www.cradlehealthspa.co.za

Cradled in the craggy clefts of the mighty Magaliesberg hills, lies a unique Medical Wellness Facility adding years to your life and life to your years.Just a stone’s throw from Sandton lies Cradle Health Spa, a wellness facility which offers full conventional medical consultations as well as pampering spa treatments; in a de-stressing, relaxing country environment.

Cradle Health Spa offers a variety of options and packages, from standard half and full day packages to exclusive half or full day corporate packages. Relax in one of 12 luxurious treatment suites, socialise by the pool or Jacuzzi or catch an opportunity to network in the Spa Café. Packages are personalised to every individual or corporate’s specific needs, ensuring that work is balanced with relaxation, including lifestyle and medical talks, medical consultations (conducted by medical professionals), a full variety of conventional spa treatments and

professional team building.

Cradle Health Spa enables you to create a truly momentous experience through a combination of services, experiences and facilities. The facilities on offer include an onsite Lancet depot, medical consultation rooms, 12 luxurious treatment suites, conference facilities, a gym incorporating classes and weight training, a steam room, large swimming pool, plunge pool, Jacuzzi, spa café and outdoor relaxation areas.

Beauty Factory TPS right hand

Cradle

My time

Mount Grace

Country House and Spa Magaliesburg | www.mountgrace.co.za Certainly one of the most popular spas in Gauteng, the spa at Mount Grace is a major drawcard at this five-star country hotel situated in the foothills of the Magaliesburg.

With luxurious treatment rooms, an extensive menu of specialised face and body treatments and a host of extra facilities for guests’ exclusive use, including a café, numerous pools, a hydrotherapy garden and an Afro Zen flotation tank, it’s no surprise that the

spa is considered a haven from busy city life. Always at the forefront of new treatments and trends, the Mount Grace Spa has recently launched some additional offerings to their already impressive menu.

One of these are Cold Therapies which have been incorporated into several of Mount Grace's spa treatments. International studies have shown that ‘cold’ therapies have many beneficial effects for mood upliftment and general well-being. Taking their cue from what many sports scientists have seen in cryotherapy, where athletes are immersed in ice baths or left in cold rooms for intensive post-game muscle repair, a new series of body treatments at Mount Grace involves the use of cool, pure marble discs. Used in the Mount Grace Spa Signature Facial for example, the marble helps to bring equilibrium to the body by drawing warm blood from deeper lying tissues to the cooler skin surface; the nutrient 68

2013 • MY RACE MAGAZINE

and oxygen rich blood nourishes the skin being treated, resulting in an enhanced sense of wellbeing and a much improved appearance.

Hot Stone Massage remains one of the most popular treatments at Mount Grace Spa and in keeping with international trends, this excellent form of treatment has been taken up a notch. Clients are based on a ‘bed’ of specifically placed, heated basalt stones during their massage – the precise spinal placement of the stones offers deep relief for stressed muscles, releasing tension and significantly improving blood flow. Providing a deep sense of relaxation for the stressed out soul, this treatment is the ideal way to settle into downtime at Mount Grace and a must for the day visitor with additional plans for facial and beauty treatments on the agenda.

Another recent introduction to their treatment menu is a Hydrotherapy session, where guests are given an opportunity to follow a sequence of water-based experiences. Experts agree that the alternation of hot and cold aqua treatments has enormous health benefits, resulting in an enhanced sense of well-being and a deep sense of relaxation. The 50-minute journey involves specific times spent in a steam

Put yourself first. You can’t be anything for anybody else unless you take care of yourself. - Anon room, followed by a cold Jacuzzi session, the flotation tank, the bubbling mushroom pool and finally the warm Jacuzzi.

Each of the new experiences introduced at the Mount Grace Spa offers excellent health and well-being benefits and can be enjoyed on their own, but for the spa visitor in need of a pick me up, why not combine all three for a day treatment that works to relax intensively? Start the day with a Hydrotherapy session, move on to a Signature Facial with marble therapy and conclude your day of spa spoils with a hot stone back, neck and shoulder massage with spinal placement to ensure you leave feeling rejuvenated and ready to face the world.

My style

Seven Billion

Breasts Can’t Be Wrong How the New Balance Psyche range Reshaping the World of Sports Bras THINK ABOUT 10 WOMEN YOU KNOW – OR DON’T KNOW FOR THAT MATTER. CHANCES ARE THAT OF THOSE 10 WOMEN, 7 OF THEM ARE EXPERIENCING SOME SORT OF DISCOMFORT RESULTING FROM AN ILLFITTING BRA. ACCORDING TO RECENT STATISTICS AN ASTOUNDING 70% OF WOMEN DON’T KNOW THEIR PROPER BRA SIZE. EXPAND THESE STATS OUT A LITTLE FURTHER AND THAT WORKS OUT TO 7 BILLION DISTRESSED BREASTS IN THE WORLD RIGHT NOW. WHICH BEGS THE QUESTION: ARE YOURS 2 OF THEM?

By New Balance

Don’t be so quick to answer “no.” According to New Balance Women’s Design Lead and professional bra expert Audrey Kirkland, you may be experiencing breast discomfort and not even know it. “A lot of ladies get chafed continually from a particular bra they’re wearing, and they just think, ‘That’s normal – I’ve always been chafed,’ says Audrey. “Well, let’s get you a properly-fitted bra that fits your body type, and then we’ll see what your reaction is.”

If you’ve ever been a victim of chafing, pinching, digging, riding, bunching, aching, shoulder indentations, an underwhelming underwire or the dreaded ‘uni-boob’ many of these lady maladies can be attributed to wearing the wrong bra for your body type. If these are the types of things that affect women on an everyday basis, imagine the effect on athletes – where an ill-fitting sports bra can not only impact performance but also enjoyment of the sport itself. This is the realisation that led Audrey and her team to create a brand-new line of innovative sports bras for New Balance, dubbed NB Psyche.

While creating a comfortable, high-performance sports bra line seems challenging enough, the real task for Audrey and her team was designing different models of sports bras – nine in all – that account for women with different needs, style preferences and most importantly, body types.

The human body is the only machine for which there are no spare parts. - Hermann M Biggs 2013 • MY RACE MAGAZINE

71

My style

The Fabulous Framer

The C omfy C onformer

72

2013 • MY RACE MAGAZINE

Shockingly Unshocking

“The NB Psyche name really came about for the many different sides of women,” explains Audrey. “We’re warriors, but we’re princesses. We’re tough, but we’re gentle.

And it even extends to the many different body types and so forth. So I’ve built a lot of different structures depending on the bra, depending on the cup size, but most importantly, what it needs to do for that woman.”

From “big picture” decisions like choosing compression types and the right moisturewicking fabrics to the seemingly benign, strategic seam placement, no detail escaped Audrey’s watchful eye and over 28 years of professional expertise. “I’ve always loved the challenge in design,” she says. “I’ve always enjoyed, ‘how can I make this better?’” Audrey and her team also managed to inject some of her own natural lightheartedness into the brand, with whimsical names for each bra that tease the breadth of the line, from The Comfy Conformer to The Shockingly Unshocking.

So what can women do to make sure they’re getting the best out of their bras? For starters, figure out what size you really wear, which means getting measured again. After finding your fit, nothing is more important than trying on several different bras and seeing how they feel. Audrey cautions that bra fitting is an art, not an exact science, especially when it comes to determining individual needs. “You can have two ladies whose measurements are exactly the same, but they have two very different body types and require different bras.

It all depends on her and how her body is constructed.”

Things like hormones, pregnancy and weight fluctuations can all impact body shape and breast size. “If you’re the type of person who is very consistent in terms of weight, I’d probably still recommend getting re-measured every 12 months,” says Audrey.

Above all, Audrey is quick to tell women to be proud of their bodies, with a reminder that perfectly encapsulates the underlying attitude behind the NB Psyche line. “Some ladies are very concerned about their bodies and what they look like. So when I’m working with them, I always make it clear that their body is perfect, and it’s my job to fit that body with a style that’s going to perform the way they need it to.”

So whether you’re Tenderly Obsessive or more of a Seamless Genius, chances are pretty good that Audrey has a bra for you.

My style

Carolina Herrera

FASHION IS A POWERFUL FORM OF ART. IT INCLUDES MOVEMENT, DESIGN AND ARCHITECTURE. IT IS OUR WAY OF SHOWING THE WORLD WHO WE ARE, AND WHAT OUR ASPIRATIONS ARE. IT DOCUMENTS OUR CHANGES THROUGH THE SEASONS. A COMPELLING EXAMPLE OF THIS IS EMERALD BEING HAILED AS THIS YEAR’S MOST POPULAR COLOUR – A CONCLUSION REACHED BECAUSE IT HAS IMPACTED ON ALL FACETS OF DESIGN AND CREATIVITY WORLDWIDE. WELCOME TO THE EMERALD CITY OF OZ! By Gerda van Schalkwyk

A ‘Wicked’ Season of

Fashion Pantone has slated Emerald as the colour of the year, and designers are embracing this colour prediction and making it a staple. This winter make sure your wardrobe is full of rich, intense colours: deep blues and purples, the warmest reds and oranges as well as the slated greys, and neutral browns.

The trends that South Africa can expect in the coming season:

The Tin Woodman Find metallic studs for your shirts, jackets and handbags to stand out this winter. Metallic colours and textures remain in the hearts of designers this season.

Scarecrow The outdoors-meets-girly look is a strong favourite and meant to last. It’s functional and stylish; this doesn’t take brains to figure out. Smart boots, toasty vests, jackets, pretty scarves, and equestrian style handbags are all signature pieces of this look.

Valentino

2013 • MY RACE MAGAZINE

75

My style Think jersey’s with outrageous prints, and then pair them with a blouse and Peter Pan collar. Finish this look off with a bright coloured pair of skinnies and some cute pumps.

This look is cute, comfortable and doesn’t compromise on warmth this winter.Thick coats will always be a winter favourite, and if it has military style buttons it is promised to be stylish for many a season yet. Peplum is a trend that is fresh from the summer, and it is carrying over into winter with peplum jackets. Biker jackets are great investments but if you are looking for something more updated, find a tan or beige bikers jacket, or even a jacket with stud details.

The Wicked Witch of the West

Every girl needs her accessories and winter is bringing back a wide range of scarves, beanies and gloves to keep you looking hot. And thankfully, they come in a huge variety of styles and materials. Beanies, headscarves and fedoras are a huge trend, and although the weather might have something to do with this, it is here to stay. This winter, a look isn’t complete unless you have something on your head.

Dorothy

This winter offers versatility and flexibility, so follow the yellow brick road to your perfect winter look, and let your exciting adventure in the Land of Your Wardrobe begin. And if you need a magical White Witch to guide you through, be sure to contact a style advisor. For more style advice visit Gerda van Schalkwyk at Isigidi Fashion. www.isigidi.net

Win a Makeover Worth R5000!

One lucky winner will get the chance to update their profile picture with a complimentary image make-over package!

An Image Makeover can make a great difference in your life. Our makeover will help raise your self-esteem and give you an edge in your career and personal life that you may not have right now. How you look directly reflects who you are – your social status, intelligence etc. Whether we like it or not we are judged within the first fifteen seconds of meeting someone. This alone should be enough reason to want a makeover. The package that you could win includes a hair makeover, a make-up lesson, clothing and style advice that includes tips on how to work with your body type! To Enter, simply go and ‘Like’ SPAR Women’s Challenge Pretoria Facebook Page.

Terms & conditions apply. Prize cannot be exchanged for cash and must be used before 31 August 2013.

76

2013 • MY RACE MAGAZINE

el

Pretty, sweet and classic, this is the look that will take you places. From the office it translates seamlessly into a look for going out at night.

Lace, ruffles, darts and high collars in whites, beiges, creams and demure pastels sum up this look.

Cha n

“I don’t cause commotions, I am one.” – The Wicked Witch of the West. Always promising to be a classic, and this winter, black and white is still hot. Find monochrome pieces with stripes, crosses, checks and more to add a bit of a wicked zing to your wardrobe.

Toto

Michael Kors

It takes some courage to pull off animal prints and bold floral prints, but this trend is roaring to go. From leopard print to snake skin – all forms of animal prints are being seen from head to toe, all the way through to accessories. Floral prints are domineering, and demand to be the centre of attention, so pair them with solid colours to keep your look grounded.

Versace

The Cowardly Lion

Burberry

“I mean come on, they’re just shoes. Let it go!” – Glinda in Wicked.

A pair of shoes can take you anywhere and Dorothy is testament to that. This season, find yourself a pair of boots from the wide variety available on the shelves right now.

Christiaan Louboutin

Glinda, the White Witch

Camilla & Marc

Oz, the Great Wizard

My SPAR A LIST OF THE FRIENDLY SPAR STORES AND PARTNER OUTLETS NEAR YOU THAT ARE ALSO SUPPORTING THE 2013 SPAR WOMEN’S CHALLENGE! Pretoria Central • Arcadia KWIKSPAR, Arcadia Park Galleries (012) 343 3941 • Bloed Street SUPERSPAR, Cnr Bloed & Andries Streets, Pretoria (012) 323 4021 • Groenkloof SPAR, Groenkloof (012) 346 5555 • Jacaranda SUPERSPAR, Wonderboom (012) 335 8701/2 • Kilnerpark SUPERSPAR, Kilnerpark (012) 333 3709 • Les Marais SPAR, Les Marais (012) 335 2964 • Mimo KWIKSPAR, Villeria (012) 333 6311 • Safi SPAR, Cnr van Riebeeck & Andries, Pretorius Street, Voortrekkerhoogte (012) 651 1990 • Running Inn, Cnr Lynnwood & Duncan Road (012) 362 7322 • The Fields Shop1, Cnr 407 Hilda & Burnette Streets, Hatfield (012) 342 2851 • Queenswood SUPERSPAR, Queenswood (012) 333 7290 • Wannabee Groenkloof Campus, (012) 420 5543 • Wannabee Main Campus, (012) 420 6509 • Waterkloof SPAR, Waterkloof Centre, Cnr Crown & Main Street (012) 346 2914

Pretoria East • Atterbury’s SUPERSPAR, Faerie Glen (012) 991 2008 • Cullinan SPAR, Cullinan (012) 734 2424 • Dely Road SUPERSPAR, Newlands, (012) 348 4993 • East Lynne SPAR, Jan Niemand Park (012) 800 4854 • Elarduspark SUPERSPAR, Elarduspark (012) 345 1101 • Glenfair Lynnwood SUPERSPAR, Lynnwood (012) 348 1348 • Impact Radio, Cnr Corobay & Gary Avenue (012) 348 8111 • Murrayfield KWIKSPAR, Murrayfield, Pretoria (012) 803 4050 • Menlo SUPERSPAR, Menlopark (012) 460 6255 • Monument SUPERSPAR, Monumentpark (012) 460 8161 • Mooikloof SPAR, Cnr Garsfontein Drive & Jollify Street

78

2013 • MY RACE MAGAZINE

(012) 480 0492 • Moreleta SUPERSPAR, Moreleta (012) 998 0583 • Old Farm Road KWIKSPAR, 823 Old Farm Road, Valley Farm Shoppin Centre (012) 991 5994 • Run-a-Way Sport, Lynnwood Road, Pretoria (012) 361 3733 • Silver Oaks SUPERSPAR, Silverlakes (012) 809 0111 • Silverton SPAR, Silverton (012) 804 5011 • The Hill SPAR, La Montagne (012) 803 7670 • Willow Way SUPERSPAR, the Willows (012) 807 1122 • Winmore KWIKSPAR, Moreleta Park (012) 997 2238

Pretoria North • Bon Accord SPAR, Old Main Warmbaths Road, Bon Accord (012) 562 0913 • Doornpoort SPAR, Cnr Dr. van der Merwe & Amandelboom Road (012) 547 0792 • Jubilee SUPERSPAR, Shop 38 Jubilee Mall (012) 727 1245 • Karen Park SUPERSPAR, Shop 1, Karen Park Crossings (012) 549 1201 • Kopanong SUPERSPAR, Hammanskraal (012) 711 0132 • Maluleke SPAR, Soshanguve (012) 799 1238 • Montana SUPERSPAR, Pretoria North (012) 548 6599 • Nina Park SUPERSPAR, Nina Park (012) 542 3361/2 • Pretoria North SPAR, Cnr Rachel de Beer, Ben Viljoen streets (012) 546 6465 • Renbro SUPERSPAR, Old Warmbaths Road, (012) 711 0240 • Roodeplaat SPAR, Kameeldrift (012) 808 1798 • Rosslyn SPAR, Cnr Piet Rautenbach & R566 (012) 541 0387 • Shape Up Family Gym, Wonderboom (012) 543 0341/2 • Soshanguve SPAR, Soshanguve Centre, Block FF, (012) 798 3246 • Zambesi SPAR, Derdepoort (012) 808 3966

Pretoria West • AGN Office, Pilditch Athletics Stadium,

Centurion (012) 327 4932 • Claremont SPAR, 861 Paff Street (012) 377 3811 • Hercules SPAR, Daspoort (012) 379 9025 • Mountain View KWIKSPAR, 449 Karel Trichardt Street, Mountaniview (012) 379 3824 • Westpark SPAR, Westpark (012) 386 5534

Pretoria South/Centurion • Celtis Ridge SPAR, Cnr Ruimte & Logan Street, Highveld (012) 656 0140 • Centurion SPAR, Highveld, Pretoria (012) 665 1411 • Clubview SPAR, Cnr Lyttleton & Harvard Street, Clubview (012) 654 2616 • Hennopsview SPAR, Hennops Park (012) 654 6174 • Jean Avenue KWIKSPAR, Cnr Jean Ave & Lenchen Ave, Centurion (012) 643 0070 • Kloofsig KWIKSPAR, Cnr Theodore & Kruger Streets, Lyttleton (012) 664 0612 • Lyttleton SUPERSPAR, Lyttleton (012) 664 3686 • Midstream SUPERSPAR, Midstream Shopping Centre, Brakfontein Rd (012) 687 1550 • Ryneveld SPAR, Cnr Pieere van Ryneveld Ave & Fouche Street, Ryneveld (012) 662 1614 • Saxby SUPERSPAR, Eldoraigne Village Shopping Centre, 1033 Saxby Avenue, Eldoraigne Ext 1, (012) 654 3901 • Sutherland SUPERSPAR, Wierdapark (012) 654 3206 • The Reeds, Eldoglen (012) 661 7130 • The Sweat Shop, Shop no. 12 Southdowns Shopping Centre, John Vorster Ave, Irene (012) 665 0048 • Valhallah SPAR, Cnr Shirley & Broad way streets, Valhallah (012) 651 2701 • Wierda SPAR, Wierda Park (012) 653 4122

Johannesburg/Midrand • Boksburg New Balance, (011) 918 6227 • Broad Acres SUPERSPAR, Cnr Cedar & Valley Roads Broad Acres, Fourways (011) 540 1518 • Braam Fischer SPAR, Cnr Freedom drive & Amandla Boulevard, Braamfischer, Dobsonville (011) 988 8933 • Bredell SPAR, Kempton Park (011) 396 2581/2 • Carlswald SUPERSPAR, Kyalami (011) 318 0701 • Florida Junction SUPERSPAR, cnr Christiaan de Wet & Florida Junction Road, Roodepoort (011) 472 0411 • Florida Market SUPERSPAR,

Florida (011) 472 6450 • Glen Acres SUPERSPAR, Cnr Dann & Monument Roads, Glen Marais, Kempton Park (011) 391 4342 • Hobart SPAR, Bryanston (011) 463 2194 • Noordwyk SPAR, 816 Lever Road (011) 318 1591 • Palms SUPERSPAR, Cnr North Rand & 1st Streets, Boksburg (011) 894 4910 • Rant en Dal SUPERSPAR, Rant en Dal Shopping Centre, 44 Cecil Knight St, Rant en Dal, Krugersdorp (011) 665 1529 • Retail Crossings, (011) 475 0884 • Steve’s Blackheath SUPERSPAR, Beyers Naude Drive Blackheath (011) 476 1000/1 • Thembisa SUPERSPAR, cnr Andrew Mapheto & Isimuko Rd, Birchacres Mall (011) 242 0375 • The Square SUPERSPAR, Cnr Rietfontein and Jansen Road, Jansen Park, Boksburg (011) 823 4715 • Vorna Valley SUPERSPAR, Midrand (011) 805 3543 • Woodmead New Balance, (011) 894 4910

North West • Brits SPAR, SPAR Shopping Centre, De Wits Ave (012) 252 5100 • Panorama SPAR, 47 Karel de Wit street, Panorama shopping centre, Brits (012) 252 2600 • Rustenburg Square SUPERSPAR, Cnr Womarans, Van Willeigh Strate (014) 594 2451 • Sediba SUPERSPAR, Hartebeespoort (012) 259 1408

Limpopo • Bela Bela SPAR, Bela Bela (014) 736 2908 • Nylstroom SPAR, Nylstroom (014) 717 2760/3 • Mokopane SUPERSPAR, SPAR Plaza, 32 Retief Street, Mokopane (015) 491 3264/5

Mpumalangaa • Bronco SPAR, Bronkhorstspruit (013) 932 1161 • Groblersdal SPAR, Groblersdal (013) 262 5447 • Highland SUPERSPAR, 3 Rosmead Road, Klipfontein, Witbank (013) 692 3175/6.

• Marble Hall SUPERSPAR, 108 Main Road, Marble Hall, North West (013) 261 1074 • Moloto SPAR, Moloto (013) 947 2297 • Saveways Crescent SUPERSPAR, cnr Mandela Drive & Thanbo Streets, Die Heuwel, Witbank (013) 690 1173