Issue 1 May 2013

Y A M 3 1 20 1 e u s s I

Coffee | Design | Photography | Lifestyle

www.flatwhiteconcepts.com | Issue 1

ED’S NOTE Welcome to the first Edition of Flat White Magazine.

Flat White Concepts was created by myself and my husband who decided to combine the three things that we love most: Design, Photography and STRONG COFFEE. We love doing absolutely anything that involves creative thinking and it’s not uncommon to find us walking the streets in search of a new coffee shop, camera in hand. We decided to launch Flat White Magazine as an online magazine for people to view at their own leisure without having to spend any money.

With just a click of mouse you can read the magazine in the comfort of your own home, or even better while sitting at a coffee shop. The trend of visiting coffee shops has grown over the years, and quite often people conduct their business meetings or do their work at their favourite coffee shop rather than in the office or at home. Environmentally friendly as well as wallet friendly, we decided to launch Flat White Magazine for everyone.

Follow us on Facebook www.facebook.com/FlatWhiteConcepts

The magazine will be divided up into four sections: Coffee, Photography, Design and Lifestyle. A little bit of something for everyone.

Please feel free to contact me if you’d like to contribute articles or whether you’d like to advertise in an upcoming magazine.

Flat White Magazine - Made with love and a strong cup of coffee.

Yours in Coffee,

Christine Website: www.flatwhiteconcepts.com Phone: 079 701 4661 Email: christine@flatwhiteconcepts.com

Follow us on Twitter @FW_Concepts https://twitter.com/FW_Concepts

www.flatwhiteconcepts.com | Issue 1

CONTENTS

COFFEE

Truth Coffee Coffee competition How much coffee do you drink?

Our Third Place

DESIGN

The importance of a good logo Backup! A web designer’s nightmare when her computer crashed

PHOTOGRAPHY

Seeing isn’t always believing Cape Town through a 24-70mm lens

LIFESTYLE

Two Oceans Marathon Getting high in the Swiss Alps How to avoid a Burnout Finding your perfect partner

COMPETITIONS Win Win Win!

www.flatwhiteconcepts.com | Issue 1

COFFEE

The TRUTH will set you free

Everybody who knows me will know that I love coffee. I love to drink it, take pictures of it and talk about it. Although I certainly know my Frisco from my Douwe Egberts I still wouldn’t call myself a connoisseur of the bean. I do, however, know when I’ve tasted great coffee, and because I’ve found myself in a city where the café culture is growing by the day I can honestly say I’m becoming a bit of a coffee snob. Proudly so.

So as soon as someone tells me that I MUST go to a certain coffee shop, I know without a doubt that I’ll make a plan to go there. Truth Coffee was one of those places that kept coming up in conversation. When I put forward the question, ‘what is the best coffee shop in Cape Town?’, it invariably came up numerous times. It was only a matter of time that I would find myself in the city to see it for myself. So it was for this reason that on a chilly Saturday morning I entered the doors of Truth Coffee and found myself in a world of intrigue. Inspired by the subculture of Steampunk, the coffee shop is a wonderful blend of old and new, mechanical and machinery.

We sat down on our mechanical swivel seats, stared in awe at every nut and bolt and enjoyed our cappuccino, surrounded by the aroma of roasted coffee made to perfection. It’s obvious that these guys know what they are doing in terms of how to make a good coffee as well as what the public wants in terms of a coffee shop. Here they are offering you an experience, and certainly one that you will never forget.

This is great coffee, with a bit of fun thrown in. I would definitely recommend it. www.flatwhiteconcepts.com | Issue 1

COFFEE

Truth offers the following coffees: RESURRECTION BLEND: (Espresso) “How Strong?’ You ask. “Well,” we reply, “strong enough to resurrect even those that stupidly chose to drink Kool-Aid.” VENGEANCE BLEND: (Filter / French Press) A forgiving blend that is never forgotten.

We drink it. Others live it. Some would die for it.

ANTITHESIS BLEND: (Decaffeinated) “Do you have a pacemaker?” We ask. “Yes.” You reply. “Then this is perfect for you,” we say only with the slightest hint of ag-shame, “It’s coffee without palpitations, or caffeine.”

DONDE’S CHAOS: If you aspire to be a megalomaniac, the dictator of a small oil-producing country or the charismatic leader of a cult, then this one is for you.

Coffee for the crazies inspired ORGANIC: Leaps tall buildings in a single stride, saves innocents and maintains coffee justice on a daily basis. All this without any of the nasties.

Goes well with barefeet and lentils.

36 Buitenkant Street, Cape Town • www.truthcoffee.com

By Christine Bernard, Photos by Warren Bernard www.flatwhiteconcepts.com | Issue 1

COFFEE

Calling all artists!

Good Luck! www.flatwhiteconcepts.com | Issue 1

COFFEE

We asked you: How much coffee do you drink a day?

4

12

22

7

4

1

www.flatwhiteconcepts.com | Issue 1

Our 3rd Place

COFFEE Research suggests that it is the cognitive effects of coffee, in particular caffeine that creates a synergistic relationship with social interaction. “Coffee provides an excuse for – and a spur to – our need for social interaction,” says psychologist Tom Stafford, of the University of Sheffield in the UK, in his study of the psychology in the coffee shop, published in The Psychologist.

The concept of coffee shops as third places was coined in the 80s by Starbucks founder Howard Schultz who had a vision to create a café tradition built on the premise of conversation and community, what he termed a ‘third place’.

Locally the coffee culture, not only provides this third space but also a venue in which social barriers can be broken, says Mike MacDonald of Origin Coffee Roasting on Hudson Street in De Waterkant.

There is a shifting mind-set as businesspeople, doctors, lawyers, students and creatives interact with each other. The passion for coffee coupled with the interaction “has created a solid matrix for social networking,” says MacDonald.

‘The third place’ is an important aspect of society in that it establishes feelings of a sense of place by creating a space separate from the social environments of home and the workplace, according to Urban Sociologist Ray Oldenburg in his academic work, The Great Good Place. It is a term, he says, In Cape Town ‘third places’ - away from the home that is widely used to refer to a concept of comand office – are the latest buzz venues for locals. munity building.

Here people meet for an impromptu conversation with a stranger, a long overdue get-together with a friend, to plug in their laptop to catch up on some work or simply to sit back and read the latest best seller or literary classic.

The emerging coffee culture in Cape Town is certainly helping build community, locals say. It is attracting people from all walks of life and cafes around the city have endeavoured to create a space where people can feel comfortable and gather around the one common element: coffee. “We are looking to With its fast emerging coffee culture, it is the cof- portray ourselves to every passionate, enthusiasfee places (coffee shops, espresso bars and cafes) tic and curious person out there regardless of age, that have become a preferred ‘third place’. race, gender, social group etc,” say Mike McDonald “…It’s not home. It’s not the office. It’s a beautiful Many cafes are going the distance of including a thing,” says Judd Francis of Delux Coffee Works in Babychino on the menu. A Babychino is simply a Church Street in the city centre. drink of steamed milk flavoured with some chocowww.flatwhiteconcepts.com | Issue 1

COFFEE late or sprinkles served to children to make them cated in selecting their café of choice. “[People] feel included in the coffee ritual. are exploring more options,” says Rojeanne Koen of Bean There on Whale Street.

Babychino’s are about “tearing down barriers….

It’s making it possible for some Mom to appreciate “Thing is, what we are trying to do is to make the real coffee while her kids appreciate a Babychino”, shit you put in your arm taste good. It doesn’t have says says Jono Le Feuvre of Rosetta Roastery on to taste bad man. Everybody has been drinking Albert Road in Woodstock. “In that respect if we shit coffee for years. It’s just a few systems. It’s not really believe coffee is for everyone and not elitist rocket science. It’s just a few systems you have to and not exclusive and not snobby then a Babychino put in place and you can make a bloody good cup is just one other thing that enables someone new of coffee. And if you can source the better stuff, to experience good coffee. I never want to be the then it’s amazing,” says Judd Francis. guy who cuts people out, rather include as much as possible”, says Le Feuvre If songwriter/singer Billy Joel were a coffee drinker, his famous Piano Man, may go a little something There is no typical customer sitting drinking coffee like this: in one of Cape Town cafes. “You get skateboarders sitting next to high court judges. That’s the beauty It’s nine o’clock on a Saturday of it. You get punk rockers sitting next to lawyers.

The regular crowd shuffles in It’s brilliant,” says Francis.

Added to that it is a spot of creativity for many locals.

It is the caffeine in this black gold that essayist Floyd Maxwell refers to as “creative lighter fluid” – in other words, an accelerant of creativity.

“It’s amazing how much work I get done in coffee shop,” says local freelance designer.

It’s is similar for local PhD student Kevin O’Donoghue who says: “I often work in coffee shops for the following reasons: wi-fi, my productivity increases, and it provides a change in scenery.”

The commonality people in the ‘third place’ share is a passion for coffee. Coffee is the second most traded commodity in the world; second to oil.

Everyone drinks coffee, whether it is instant or espresso, says Judd Francis, pointing to his arm gesturing the insertion of an intravenous into his arm.

Patrons are being educated about specialty coffee and people are starting to understand what they like, according to Mike MacDonald.

There’s a punk rocker sitting next to me Making love to his café au lait

Now John the barista is a friend of mine He gets me my shots for free And he’s quick with a joke or to light up your smoke And there’s no other place that he’d rather be The waitress is practicing politics As the businessmen get their caffeine fix Yes they’re sharing a drink they call etherealness It’s never for drinking alone Much like the scene that is set in Billy Joel’s Piano Man the emerging coffee culture in Cape Town is a representation of the human side of everyone, a place where people from all walks of life can come together in a place that is made for conversation and community.

By Carl Anthony Badenhorst www.blueberrynotes.co.za There are a number of good roasteries around Twitter: @carlbadenhorst Cape Town and people are becoming more eduwww.flatwhiteconcepts.com | Issue 1

The importance of a good logo

DESIGN

First impressions last. You can try sway a point of available so that your image always looks clear and view another way with good service and a good crisp no matter how large you make it. product but most of the time they judge you in that first instant and already the damage is done.

• SIMPLIFY SIMPLIFY SIMPLIFY. If you forget everything else then try to at least remember this. You If I see that a company doesn’t have a website or if don’t need to put everything into your logo. Keep it their website is incredibly busy and unprofessional simple so that people will recognise you anywhere. then I immediately back off and assume this is not a company that I want to deal with. If I see a com- The “Don’ts” of Logo Design: pany that has a terrible logo, perhaps it’s too cluttered, or fuzzy or just hard to figure out then again • Avoid too many decorative swirls I judge them. It may not be the right thing to do but • Avoid photography it’s how our brains are wired.

• Avoid complex images • Avoid clutter We work in a fast and busy environment and when we are looking for something, we want it to be Create yourself a logo (or ask a professional should quick and to help make our lives a little easier. We you lack the creativity bone) and make sure it is immediately seek after a company that looks as if something that you are proud of. Don’t just stop it will give this to us. Providing good service and there though. Ask around. Get the opinions of othexcellent products are certainly key to keeping a ers. Remember that your logo is something that is company ahead of the game, but having a good not just going to be seen by you, but by everyone, brand is the start. It’s the way to get the customers. and you want to get it right the first time.

The “Do’s” of Logo Design:

If you were looking to hire a new accountant in your firm and the candidate arrives for the inter• Make the logo relevant to your business and keep view in torn jeans and a dirty shirt, it is unlikely in mind the message you want to portray. Are you that you will even consider them. They might be a fun or serious company? Do you want to attract a the best person for the job and have an extremely valid reason for why they are dressed this way but younger or an older crowd? their first impression will overshadow this fact.

• Then start thinking about the actual design. Does your logo work well when you make it small as well The moral of this story? Invest a bit of time and as when you enlarge it? Sometimes people add too effort into your logo and remember that it is the much detail to their logo, which looks great when forefront of your business and a reflection of evebig but as soon as you create a thumbnail it be- rything you stand for. comes unreadable.

By Christine Bernard • Colour conveys emotions. While green evokes feelings of creativity and the environment, dark blue is more corporate and lighter colours create a comforting and relaxing feeling. Unsure? Create your logo in different colours and ask people how they feel when they see it. While colour is important, always remember to see how your logo will look in black and white. You want to make sure your tone doesn’t lose its impact.

Apple’s logo, before and after! Simple wins!

• Make sure you always have a high resolution logo www.flatwhiteconcepts.com | Issue 1

DESIGN

www.skrif.co.za

www.sk w WWW.SKRIF.CO.ZA www.flatwhiteconcepts.com | Issue 1

Rule #1: BACKUP! A web designer’s nightmare when her computer crashed

DESIGN If you think backing up your files once a month is enough, you are mistaken. As luck would have it, my old laptop crashed almost a month to the day after doing my last semi-complete backup. Potentially losing a full month's work is horrifying. I am still in a mild state of panic trying to figure out what I have and haven't lost.

Thankfully I am able to find most of the most important stuff in various places - my web project files are all uploaded to their remote servers so they are easy enough to download, my most recent illustration project files are all in my Dropbox folder in vector format, my accounting document can be re-updated by going through my bank statements again, recent invoices and quotes can be salvaged from my Gmail messages to clients, and of course, since I use Gmail, I have not lost any mails.

So on the whole, apart from the schlep of it all, I am ok on the most important stuff.

Except for three things I overlooked....

1. My fonts! I'm pretty sure I'm going to run into a bunch of design files down the line with the dreaded "Missing Font" message popping up all over the place. Losing fonts is a huge issue for designers.

2. My schedule. Losing a month of planning is not great.

3. All the programs I downloaded/installed from the internet eg. Filezilla, WAMP, Skype, and so on. These can be downloaded again but this means paying for the bandwidth again, and wasting a huge amount of time.

A few things that saved me: 1. Workflowy.com - I am in love with this little list maker.

It is great for organising to-do lists and managing projects and ideas so you don't forget anything.

2. Dropbox - Recent Illustrator files I sent to clients for proofing are still there... yay!

3. My Google Account - somewhere, somehow, with always logging in to Google, my browser history / Chrome preferences have been saved and all is as it should be.

DESIGN

4. Pinterest - my visual inspiration board, ideas, 8. Pictures - Don't delete pictures off your camera until after they have been backed up off your comand recipes are all intact! puter.

5. Evernote.com - I save lots on Evernote; articles that I think I will need to refer back to at some point, 9. Save and sync all important documents that you ideas, photos of business cards that get handed to work with daily me (so I can throw them away), etc...

10. Dreamweaver Site Definitions - (For web design6. I haven't deleted images off my camera in a while ers). A big mission for me is having to set up all my clients' site definitions in Dreamweaver again. As it so the latest pictures are all there. Phew. turns out, this stuff can be exported! http://blogs.

In addition here is a little list of what to adobe.com/dreamweaver/2011/11/backing-upand-restoring-dreamweaver-site-definitions.html

remember to back up and some tips: 1. My documents folder 2. Windows/fonts (especially for Designers) 3. Program Files/WAMP/www

4. Program files/installed_programs - Create a folder called installed_programs in your Program Files folder and save all the .exe files/programs you download from the internet there, then you have one easy file for future use.

11. Serial numbers and passwords - Although I am not entirely comfortable with saving passwords on a remote server, it is handy to have them all in one place where you can access them from anywhere.

A little file saved to Dropbox, Google Docs, Skydrive or Evernote is not a bad idea. Serial numbers for software you have bought are important to keep as well. Also a good idea, is to save a photo/scan of your ID book and Passport, medical aid details, and other very important docs, to a secure location. If you save them to a remote server you will be thankful that you can access them when your passport goes missing during your trip to Istanbul.

5. Documents and Settings/Desktop - Don't forget to back up the desktop. Sometimes the files there It is not unreasonable to back up your projects at are not saved anywhere else. the end of every, very productive day; especially if your computer is behaving badly and being held 6. Favourites (if you use this) together by duct tape (note to self).

7. Mail, contacts, calendar (Unless you’re using

By Liz Sparg Gmail) www.elizabethsparg.com elizabethsparg.blogspot.com www.flatwhiteconcepts.com | Issue 1

PHOTOGRAPHY Warren Bernard www.flatwhitephotos.com inbox@flatwhitephotos.com

www.flatwhiteconcepts.com | Issue 1

PHOTOGRAPHY

Seeing isn’t always believing

It’s 5pm on a Sunday afternoon. I never look forward to Mondays but even more so tomorrow. This is because tomorrow is the day I have to submit the images for my final practical photography exam. So far, all has gone well. I have nine images in the bag and a mere 24 hours to produce a 10th and final image. A full day may seem adequate for this, but when one gets hit by a creative drought, it certainly is time to panic. Pacing from room to room in my flat, I searched eagerly for a subject that would sufficiently wow the adjudicators. Nothing. Perhaps a majestic sunset will suffice? Nah, too common I think. Maybe something cute? The neighbours’ puppy? Too cheesy.

I page through a few magazines for inspiration and one particular image catches my eye – my favourite element. Water. In all its tasteless, colourless and odourless glory. Essential for survival, but not so exciting when presented by itself in a jar for my final image. I needed something more to quench my drought.

Thinking on an empty stomach is never advisable so I raided the fridge, which fortunately happened to be a good thing in more ways than one. My new subject stared at me from the middle shelf. Being a sucker for vibrant colours, I grabbed the bowl of strawberries and rushed back to my makeshift studio in the lounge. This was it, the recipe for my final image: Fill one glass container with water. Place on table with a plain, uncluttered background.

Place camera on tripod. Attach one remote shut-

ter release. Focus camera on the jar. Calculate and adjust exposure. On the count of three, drop one strawberry into previously mentioned water while simultaneously triggering the camera’s shutter.

Capture magnificent image. Pass exam. Become a photographer. Become rich beyond my wildest dreams… Well, I’m still working on the last part. For now after repeated attempts, I was stuck with 200 images, half of which was out of focus due to deviations in strawberry trajectory, a wet lounge carpet (and camera!) and a dozen soggy strawberries.

Patience is not one of my finer qualities and the fruit was quickly becoming public enemy number one. With my exam time dwindling and a multitude of less than mediocre material, I did what any desperate pupil would do. I cheated a little.

To keep the runaway berry in the frame and in focus, I skewered it on a thin, fixed rod. The bubbles were produced by blowing through a tube running from my mouth to the bottom of the jar. Things were getting complex. I now had to A) drop the fruit. B) exhale profusely and C) trigger the camera shutter all within the space of a few milliseconds of each other. I was my own one man band. No photographic assistant needed. Four minor adjustments, twelve attempts and fifteen minutes later, I had the shot. Further truth bending followed in the form of digital enhancements. After importing the image into my computer, I erased all traces of the evil rod. Contrast was added, colours were saturated and other, more interesting bubbles were inserted from my arsenal of unusable pictures.

www.flatwhiteconcepts.com | Issue 1

PHOTOGRAPHY (More of what constitutes an ‘interesting bubble’ in a future issue). A short while later, I sat back and admired my final image which vaguely resembled my original shot. Very vaguely in fact, but it was exactly what I was after.

od used still required a considerable amount of knowledge to execute flawlessly. And if it produces a pleasant and useful result for the end user as it did in my case, then all the better. There is obviously, a fine line between enhancing for effect, and downright dishonest manipulation, and this line, depending on the situation of course, should never be crossed. The camera never lies right? Perhaps.

But what happens with the image thereafter is a totally different story.

Nowadays with advancements in camera technology and digital software, images are looking better than ever, and the debates for and against post production enhancements, is a constant and ongoing one. Was what I did really considered cheating? I did after all shoot all the images myself, and By Warren Bernard all the enhancing was done by my own hand, so I www.flatwhitephotos.com could still claim this work as my own. The meth-

www.flatwhiteconcepts.com | Issue 1

PHOTOGRAPHY

Cape Town through a 24-70mm lens

A great example to demonstrate ‘low light’ I would just like to say how unbelievably excited both Adrian and I are to be involved in this first edition of Flat White. Our journey with Christine and Warren started back in 2009 when I used to write for her earlier coffee magazine all those years ago.

Our love of coffee and our symbiotic creative relationship has led us to cross paths again and I could not be happier about it. So enjoy our column as often as we are able to be honored with your eyeballs reading the section!

Another love we share with this fabulous couple is a love for Cape Town. This love affair for Adrian and I began in December of last year. We saved up, booked and drove down to Cape Town from Durban for a little annual holiday. Adrian is a Photographer and I am both his wife and his kind of untitled creative sidekick if you will. We dive into adventures of travel and photo making as often as work allows us and this time it led us to fall in love with Cape Town.

So walking around with a camera over his shoul-

der my beady eyed long haired tattooed husband searched down alleys and skylines for photos to take. In Cape Town you are spoilt for choice though.

There is so much to capture and in so many different ways.

As anyone who loves taking photographs while walking and discovering a city knows, carrying all your kit and especially carting around so many lenses and changing them can be quite tedious so when I thought about our trip in Cape Town I realized Adrian predominantly carried around his his Nikon 24-70mm f2.8 and no other lenses. So lets chat a bit about why this is my hubby's ideal walking around Cape Town lens.

Although it isn't the lightest lens in terms of weight, it is superior when it comes to quality Photographs. This lens was voted Nikons sharpest lens ever made. Sharpness means clarity in the image, that the focal point is pin sharp and your overall image integrity is just that much better. Most times

www.flatwhiteconcepts.com | Issue 1

PHOTOGRAPHY your newer Photographer would carry around an 18-200mm lens which gives you a little wider and much longer zoom range but your photos will lack a certain amount of creativity and some styling aspects. How so?

The versatility of this lens is quite interesting because the 24mm zoom on the lens allows very pretty wide shots, this is excellent for those beautiful wide beach shots, but lets not confuse this with a lens that will give you fish eye feel in the image.

The upside of the 24mm lens is that you do not have to be very far away from the subject of the Photograph to get your shot. For instance taking group shots of your mates on a narrow walkway or even a close up of your flat white coffee.

focal length of 2.8 on the lens, what is that useful for? The 18-200mm lenses do not have a fixed focal aperture which means your depth of field range becomes less dramatic , so if you shoot a foreground object on your camera's programme setting almost all objects remain in relatively similar focus.

Although the full zoom is 70mm (not 200mm like a multipurpose lens) you can use that zoom to your advantage, again your focal point of f2.8 will give you an image where the focal object will grab your attention whereas the background will be completely blown out of focus and become a decorative mood-adding affect in your Photograph instead of a distraction.

I think one of Adrian's most favorite aspects of Now what about all this RAR-RAR about the fixed the 24-70mm lens is that low light situations are never an issue. Adrian's preference is almost always natural light and especially so during sunsets and sunrise because a mounted flash would never light your landscape correctly in any case because the horizon is too far away. The attribute of the 24-70mm fixed focal aperture is perfect for this because the images you take in low light situations will always reflect the integrity of the landscape you capturing in reality.

This lens although versatile and really incredible when it comes to achieving really good results in many scenarios you need to be saving up to have it in your arsenal.

Adrian is a Nikon user, he is shooting Nikon D700 body's and this lens is the Nikon 24-70mm f2.8 AF-S ED which costs in the region of about R18,000 - R20,000 (approximate R22,000 for Canon equivalent) depending on where the lens is bought. There is also a very useful (for lack of a better term) generic range of lenses made by Sigma Photographic, you can buy both Nikon and Canon mount varieties for approximately R10,500.

I am sure at some point we will discuss lenses, the glass used, the superiority amongst certain brands and explain to you as to why you spend the money you do for superior lenses, but for now we are just helping you with comparatives.

PHOTOGRAPHY Now to end off the adventure we had in Cape Town, the fun starts in the editing when you are By Jaimi Shields back home and you upload your images. The im- Photos by Adrian Shields age below was taken from our room balcony at the www.adrianshields.co.za beautiful Simons Town Quayside Hotel at Dusk overlooking the awesome little yacht maul.

Now the editing application made here is known as "tiltshifting" - in our next installment we will be excited to explain how you can achieve this look in your images by the use of Photoshop and lenses and where you can purchase them.

Remember to always play with your settings on your camera, experiment with new ideas and never be scared to take the shot. 'Til next time...

www.flatwhiteconcepts.com | Issue 1

Two Oceans Ultra Marathon?

More like Ultra MADathon!

Fake it til you make it

In the crazy whirlwind that was Two Oceans I now find myself sitting back and reflecting on the event.

Running a race is a funny thing, almost like pregnancy. During the race I kept telling myself ‘Why did I sign up for this? Never again’, and yet almost immediately afterwards I was thinking ‘that was great! I want to do it again!’.

There are many reasons that bring us together on cold dark mornings to run for hours on end, in sometimes adverse conditions, and one of them is most certainly that feeling at the end, the accomplishment that you have achieved. Two Oceans was like that for me and I crossed the finish line elated and proud.

This is not a race for sissies. Having come from Durban I didn’t quite come prepared for the mountains and the wind, and all my training on flat ground only helped me so far. People kept saying to me ‘you’ll be fine, you’ve done Comrades’, and part of me thought the same. Surely if I have run 89km before than 56km should be a breeze. Oh how wrong I was. The first half of the Two Oceans was very nice, mostly flat along Main Road through all the different suburbs. There wasn’t too much wind, it wasn’t too hot or too cold, and there was a lot of interesting sites to look at. Each suburb portraying a different personality, each diverse in their own way. I mentally made notes of every coffee shop or

. Always s

mile for th

e camera!

antique store that I came across and promised myself I’d come back to visit them – by car of course.

The joy of the first half eventually dissipated as we pushed our tired bodies into the second part of the race. Here, the flat grounds were no longer and we found ourselves climbing and climbing again, the dark clouds looming around us and the wind grew stronger with every step.

When Chapman’s Peak showed itself to us I heard an audible groan from everyone around me. Either you’ve run this before or you’ve heard all about it, either way you know it’s going to be painful. This was my first time running and I had made the mistake of taking a drive the week before to see the route. Bad move. Perhaps it’s sometimes better not to know what lies ahead.

Nothing to do but keep running though, and that’s what we all did. If there is one thing that saves this part of the race it is the view, which is unlike anything I’ve seen before. This is the reason that this is called the most beautiful race in the world and despite my weary legs I couldn’t help but gaze out in admiration. A few people actually stopped and took pictures of the view and it was obvious that for just those few minutes the race had been forgotten about in their minds.

With the good comes the bad though, and it was at

www.flatwhiteconcepts.com | Issue 1

LIFESTYLE this point that the wind hit us the strongest. Now you have to understand that I’m a small person.

I’m only wee high and I don’t have all that much weight on my bones. So climbing up Chapman’s Peak in strong gusts of wind was not just difficult, but almost impossible at times. I saw grown men hold hands in order to get through it and others holding on to the mountain side. Someone came up to me and told me that I had looked comical at one stage because I had almost been thrown by wind, but then immediately told me that even he (big strong man) was battling to keep his balance.

It was here where I felt like giving up. Every part of me was aching and I just couldn’t get my head into a positive state of mind. Running is not just about the physical training that you put in, but a lot of it also has to do with the way you think about the race. Your training can only get you so far, but it is your mind that pushes you through to the end.

Moral support is also incredibly important and I was overwhelmed by the support and strength of the other runners as well as the supporters along the way. I knew that I had only one more hurdle to get through – Constantia Nek. Another long and hard climb where most people just walk, all their strength having left them at Chapman’s Peak. After this though it was mostly downhill to the end.

I honestly cannot tell you how I did it, because I felt completely undertrained throughout the race and I would be lying if I told you it was easy. Yet somehow I found myself crossing the finish line in well under the time that I was hoping to achieve for my first Two Oceans. Not only did I do a good time but I crossed the finish line with Bruce Fordyce without even realising it until they shouted his name. Not a bad feeling that!

This is definitely a race that pushes you to the limits of your physical and mental self. It shows you that you are capable of so much more and it does all of this in the confines of the majestic city of Cape Town. It really is the most beautiful race in the world and there is no doubt that I will do it again.

By Christine Bernard

Tips: 1. Do your hill training. I was silly enough to practice mainly on flats and I definitely did not prepare my body for the constant ups and downs.

2. Don’t drink too much water on the race. A lot of people make the mistake of drinking too much too soon. I never take from the first table. Not only is it too crowded but after only 3km your body doesn’t actually need any liquid yet. After that I only take one water from each table of which I drink half and throw the rest away. After the half way mark I normally find myself needing more which is when I either drink the full sachet or sometimes take two. I drink the coke only near the end of the race when I need my energy the most.

3. It would be great if we could all sleep well the night before but that is rarely the case, so just make sure that you sleep well the night before that.

4. Don’t try any new foods close to the race and especially on race day. Stick to what you know.

5. If you are feeling good then run, if you don’t then walk. Don’t be too hard on yourself and remember everyone else is probably feeling the same.

6. Smile as often as possible. It tricks the brain into thinking you are feeling good.

I try smile everytime I see a camera and evertime someone shouts my name.

www.flatwhiteconcepts.com | Issue 1

LIFESTYLE Getting high in the Swiss Alps

We finally climbed out of the mist, poking our heads through the last patch to reveal clear skies and snow-capped mountains in every direction; almost as if they hadn’t been there before. From distant peaks, silhouetted against a blue backdrop, to sheer granite cliffs so close you could touch them, we were hiking in an oil painting. It was just me and hiking buddy, André, it was out of season in the Swiss Alps and we had the mountains to ourselves.

A perfect way to spend a weekend, but my introduction to the Alps wouldn’t be all chocolate-box scenery, in fact these Alps would reduce me, an experienced hiker, trail runner and Cape Town mountain guide, to a novice taking baby steps on some slippery slopes.

The hut was open and deserted - amazingly with croissants and coffee waiting for us. We refuelled before heading out to explore and get some practice with our equipment and avalanche kit. We explored the surrounding area, crossing large snow fields, traversing grassy plains and clambering over icy rocks; all in thick mist, allowing me to dream of high peaks and desolate mountains.

We returned to find one of the hut’s permanent residents peeling potatoes and drinking beer at equal speed. “Are we ever going to get dinner tonight”, we pondered? The answer came as the husband and wife hut-warden team arrived and took over proceedings. Relief set in and dinner was soon served. The wife was a real mountain woman havWe had started our hike on Friday morning; our ing been born in a mountain hut and today still livheavy backpacks making their presence felt as ing in the clean air of the Swiss Alps. we left the town of Engleberg and made our way up the steep slopes to the Brunni Hut. Cows, fes- After a comfortable night’s rest, we were the only tooned with their iconic Swiss bells, grazed noisily guests, we enjoyed a healthy breakfast, had our in the green pastures; yellow spring flowers flour- Sigg bottles filled with hot sugary tea and set out ished everywhere and we soon forgot the weight. for our destination, the Rughubbel Hutte.

We started in bright sunshine but 2½ hours later After an hour and a half of peaceful hiking Andre we reached a hut cloaked in mist and the promised issued the command, “Snowshoes.” With my head in the clouds, or just above to be accurate, I hadn’t views, as seen on the brochures, hidden. www.flatwhiteconcepts.com | Issue 1

LIFESTYLE

noticed the steep snow slope stretching up in front of us. I was kind of hoping we wouldn’t have to use show shoes after trying them for the first time the day before, with much rolling about in the snow and slush. Now with our destination, beckoning enticingly in the distance from the top of the slope, I clumsily stepped into mine. Snowshoes don’t look at all like the tennis rackets I remember from old comic books; far more high tech and effective in spreading the weight of the hiker over a larger area to prevent one from sinking to your knees in the soft snow. It’s not overly difficult, but does require some getting used to, particularly when traversing a steep slope. I was no natural.

the sun, especially with the mist waiting ominously for us in the valley. On the descent we passed an abandoned village, buried knee-deep in the snow and guessed the farmers came up with their cows during summer. But in early spring it was deserted, ghostly and threateningly close to some seriously steep snow-packed slopes.

We crossed gushing rivers relieving the mountain of her burden of melting snow and clambered over old avalanches, now just a muddy, rocky reminder of a past nightmare. We ambled back to the hut and with the sun playing games with both mist and mountains it was one photo opportunity after another. We arrived back to a three-course meal, enjoyed with glorious views across the valley. With the mist finally lifting and the setting sun painting a Picasso on the opposite mountains – we watched silently as a kaleidoscope of colour unfolded like a natural light show on an enormous screen.

Up we went, surging higher above the mist with each step exposing more peaks. We paused to watch indigenous marmots running about on the slopes below, enjoying the sun as much as us, Marmots are like snow Dassies or large squirrels without the tail, they are kind of shy but like us couldn’t say no to the good weather and many ventured out Sunday morning, after a typical Swiss breakfast of of their burrow leaving patterns of tracks in their Birchers muesli, yogurt and fruit, we made our way wake. back down to the valley.

André then explained that avalanches occur only on slopes with an angle greater than 30 degrees.

Having changed our original hiking plans because of the high avalanche risk, I estimated the angle of the slope ahead, felt around for my transponder buried on my person somewhere, rapidly took some pics and headed up the slope with more urgency than style. We arrived at the deserted Rughubbel hut, surrounded and half-buried in places by snow and shared the magnificent views with the marmots and ravens. What’s that mountain? I asked pointing out the highest peak across the valley, “That’s Titlis, the same one we see from the Brunni Hutte” answered Andre. Titlis seemed inappropriate for such a well endowed mountain so boys being boys we simply renamed her “Big Tits” - far more fitting we agreed.

Today we would tackle Mount Titlis, but we would do it the easy way. Three cable car rides later and we were pulling on gloves and beanies at 3 000m.

Skiers and snowboarders whizzed down the slopes as though born with skies attached, and spotting some of the tiny tots on the steep slopes, I guess many had been! We watched enviously as some brave souls slogged their way up the precipitous slope to the top to glide down, took a final look at the rock “Buddha” sitting spiritually in the landscape and then it was time to head home. A magnificent weekend in the Swiss Alps but it was the next weekend’s exploits, attempting my first 4000m peak on an icy glacier, that would really test me.

By Barry Washkansky www.hikecapetown.co.za

We found it difficult to leave our little paradise in www.flatwhiteconcepts.com | Issue 1

Avoid Burnout Aleck is a South African professional at risk of a breakdown. For the last decade he has spent eleven hours or more on his daily job. From afar few notice his mounting stress but his health is slowly failing in silence. It all began innocently, according to his revelation. “I was under pressure to prove myself to my boss. So I did extra work at home to meet tight deadlines. Initially, it was okay until it became addictive. I rarely have a social life. I rarely spend time with my family. Sometimes I feel like I am not doing enough. I just want to give up everything.”

What Aleck suffers from is burnout, a condition defined as: “the extinction of motivation or incentive, especially one’s devotion to a cause or relationship when it fails to produce desired results.” Soon, at only forty he may gradually overwork himself into a grave just like many South African professionals if he is not careful. Regrettably, only a mere 47% of the South African workforce use their allotted yearly leave days.

Some like him put extra hours to prove their worth.

In the end they slowly invite life-threatening conditions such as heart diseases or even death. Figures from a study by the University College of London (UCL), says employees working for more than eleven hours a day run a 67% risk of getting a heart attack compared to their colleagues doing a normal shift. The finding adds that this category has a higher risk of a major depression. More sad news is that South Africa is rated the third most workaholic nation in the world, another 2011 research by Ipsos Global confirmed.

LIFESTYLE

And many like Aleck are also part of the expertise within the high risk group. It is said burnouts may arise with a strenuous lifestyle. But in work environments this condition is mainly caused by: • Unclear goals: undefined job requirements lead to confusion and less confidence in employees • Impossible tasks: when job responsibilities exceed the amount of time allocated to complete the task • Consequences for failure: when there are dire consequences for a mistake e.g. the risks of a lawsuit, such as health professionals. The work becomes stressful and burnout risks are high • Lack of personal control: occurs when workers feel restricted in daily decision making • Lack of recognition: awards, public praise and bonuses maintain high morale and may reduce the risk • Insufficient remuneration: when demands are high compared to financial rewards • Poor communication: when an employee cannot discuss a problem with management • Poor leadership: management can help employees feel recognised for their input and supported when in difficulty

Most evident work-related burnout symptoms in professionals may include: a tendency to think negatively; achieving less in life; lack of control; depression; isolation; regular absenteeism or arriving late for work; loss of purpose, meaning and motivation in life and constantly looking tired.

To prolong one’s working life, experts advise professionals to plan their work and not to take on too much; learn to say no in a polite but assertive way; lead a balanced life; focus on outcomes and solutions rather than the amount of work done and take regular breaks from work station. Have lunch away from your desk, it makes a difference.

By Derick Matsengarwodzi derickm01@gmail.com

www.flatwhiteconcepts.com | Issue 1

LIFESTYLE

www.flatwhiteconcepts.com | Issue 1

LIFESTYLE

www.flatwhiteconcepts.com | Issue 1

Find your Perfect Partner

When Shannon, CEO of Perfect Partners, retired from the world of commerce, people sciences, HR, recruitment and business development some 7 years ago, she decided to ‘put something back’ by starting a professional networking service for quality, committed Singletons. Based on her own experiences, having had to start life over again a couple of times, having experienced divorce, loss and even loss through death of loved ones, moving towns/provinces and re-establishing herself over three decades! Having found her own fulfillment and happiness in a loving relationship, she wants everyone to reach for their own dream.

Success stories I hope you are doing well today! I met up with Theresa on Saturday 20th (the young doctor) heheheh!

We went out for dinner to an awesome Thai restaurant, which I have to say was probably the best date I have been on in my entire life! What an awesome woman, and we connected right from the start. She is sexy, gorgeous, smart and I enjoyed having a decent and intellectual conversation with someone!

We were talking so much that the waiter had to come to us time and again to see if we were ready to order food! Heheheh! Wow! Thank you! You hit the nail on the head this time! We are definitely seeing each other again! I am very pleased I took the leap and joined Perfect Partners, my whole dating experience has been excellent!

LIFESTYLE

I am so in love I don’t know what day it is! Walter and I have been getting along splendidly. Think it’s safe to say that my cup is full since he came into my life. He is the most amazing person I have ever known in my life. I absolutely adore him. We are in a committed relationship and feel certain that the journey ahead will be blessed with only Love, joy, peace and harmony. Would like to thank you so very much for introducing this wonderful man to me. You really spoke the truth when you said you are my ‘agents of change’ as my life has taken on new meaning totally since joining you guys – I have enjoyed every moment!

Just to let you know that since we set eyes on each other it has been a wonderful love story and we are getting married! I have only been with you for 5 months and I must say that you are very accurate with an astute awareness of our needs. You guys are wonderful! We will definitely send photos – the wedding is small and intimate, but a very romantic occasion for friends and family. We wish you much success with your other couples too, may they all one day have what we have!

The work you do changes people lives and helps enables filling a heart which not many can do. In this cold world, what you do brings warmth, love and joy to counter this drought. Thank you for all the hard work, relentless passion and the special way you do what you do! We are so fortunate to have you!

You are amazing and I’m so grateful for you and and ever y thing y o u Visit more on do!

www.flatwhiteconcepts.com | Issue 1

www.perfectpartners.org.za or email Shannon on info@perfectpartners.org.za

All competitions MUST be entered by 28 May 2013

WIN WIN WIN

Five lucky readers can win a Flat White at the Common Ground Cafe in Rondebosch Email christine@flatwhiteconcepts.com Subject: Common Ground 23 on Milner Road, Opposite the Rondebosch Common, 021 – 686 0154

Win a Recipe Box and a FULL spread of their series 2 Envelopes with NOMU. Email christine@flatwhiteconcepts.com, subject: NOMU www.nomu.co.za

2 lucky readers can win a copy of The Cookie Book.

Email christine@flatwhiteconcepts.com, subject: Cookie Book THE COOKIE BOOK: The Art, Power and Mystery of Womens’ Sweetest Spot is not, as one might first assume, a cookery book but, much like any good culinary manual, it provides instruction, advice, inspiration and entertainment. Women of all ages are invited to journey into the heart of society’s most sacred topics to discover the wondrous secrets of their most intimate treasure.

This international award-winning book provides an intimate guide throughout life – from infancy to adolescence, from being a lover and a mother, to menopause and beyond. www.thecookiebook.info Facebook http://www.facebook.com/TheCookieBook www.flatwhiteconcepts.com | Issue 1

WIN WIN WIN Win this gorgeous Snood from Mega-hug. Perfect for winter!

Email christine@flatwhiteconcepts.com, subject: Mega-hug Tweet for an extra entry.

Include @MegaHugSA and @FW_Concepts in your tweet!

Please note that the Snood you receive may differ from the picture.

www.mega-hug.co.za

FIve lucky readers can win a cappuccino each at Truth Coffee Email christine@flatwhiteconcepts.com, subject: Truth Tweet for an extra entry. Include @TRUTHcoffee and @FW_Concepts in your tweet!

36 Buitenkant Road • www.truthcoffee.com

Free clean up and antivirus installtion for five lucky readers with Nexus PC Repairs Email christine@flatwhiteconcepts.com, subject: Nexus www.nexuspcdoctor.yolasite.com

Win a beautiful ring with Skrif This is a handmade, fine silver skinny ring with handstamped script.

Script can be customized. (Value R200) Email christine@flatwhiteconcepts.com, subject: Skrif Like us on Facebook for an extra entry: www.facebook.com/skrifjewellery and www.facebook.com/FlatWhiteConcepts www.skrif.co.za www.flatwhiteconcepts.com | Issue 1

THE END

Do you want to advertise with us?

Email Christine on christine@flatwhiteconcepts.com Go on.. all the cool kids are doing it.

www.flatwhiteconcepts.com | Issue 1