SPAR My Joburg Race 2016

Official Magazine for the 2016

SPAR Women’s Challenge Johannesburg

INSIDE:

DROP OFF A PAIR & SHOW YOU CARE ENJOY JOZI FOR FREE, YOUR RACE DAY MUST HAVES, ECO DÉCOR UPDATES AND MUCH MORE

CONTENTS

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12 02 04 06 08 10 31

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Message from the Marketing Director Message from the Race Organiser Message from the CGA President Message from HOT91.9FM Join SPAR Rewards Midsection Pull-Out

STARTING LINE

12 14

2015 Race in Pictures Reach for Recovery

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50

PODIUM

18 27

10 Years of the Grand Prix Series Drop Off A Pair And Show You Care

ROUTE

50

Enjoy Jozi’S Sights & Delights for Free

PACE

37 40 42 46

Boost Your Running Performance The Latest Running Shoe Technology Foods to Help You Tone Up & Slim Down Fitbit’s Bio-Tracking Game Changer

STYLE

54 56 62

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Race Day Must Haves Winter Style Solutions A Guide to Green Décor 2016 • MY JOBURG RACE MAGAZINE

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MESSAGE FROM THE MARKETING DIRECTOR OF SPAR SOUTH RAND

W

MARTIN WEBBER

THANK YOU

TO ALL OUR SPONSORS:

elcome ladies once again to yet another edition of the Johannesburg SPAR Women’s Challenge! They say time flies when you’re having fun and I can definitely vouch for that, as the time to launch yet another ever-successful race in our South Rand region has come.

When I look back at the 2015 edition of ‘South Africa’s Most Beautiful Road Race’ there are so many exciting things that come to mind, from the inspiring individuals who work tirelessly for Reach for Recovery, to the top runners who never cease to amaze as individuals as well as world-class athletes. The on-going support from sponsors and all-round friends was even more evident (if that is possible) in 2015 which added so much more to what was already an exceptional event.

Our relationship with the City of Johannesburg and Central Gauteng Athletics is a special one, and for a corporate like ourselves it is important to align with local government and the relevant governing bodies whenever taking on projects such as the SPAR Women’s Challenge. Taking hands and working together ensures we give the people of our city the best and 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 region and we are proud to have one of our own events as part of the annual running calendar.

This year promises to be even more exciting as we up our number of entries and celebrate the tenth anniversary of the SPAR Grand Prix Series!

The final leg in the series is the Johannesburg race and at the time of writing this letter, the points for the top five contenders are so close, it is definitely anyone’s race. These ladies compete fiercely for the title of Grand Prix winner but no doubt, the competition to win in the tenth anniversary year will be intense and definitely something to see!

This year, we challenge women to not only come and enjoy race day, but as part of the SPAR Women’s Challenge family to embrace what we are all about. The 2016 race is all about showing you care. So embrace the chance to be part of the race and support a larger cause.

In conclusion I’d like to thank all the sponsors, staff and suppliers who on an annual basis walk the extra mile to better the event. Without you as part of the SPAR family all of this would not be possible.

See you all on race day!

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MESSAGE FROM THE RACE ORGANISER

A

MARLENE GUNTER

lthough I have been involved in the Johannesburg SPAR Women’s Challenge for a number of years, this is my first year spearheading the planning and execution of the race. As part of this new and exciting role, I have been looking back and reflecting on the races in the years gone by.

This brings to mind so many exciting aspects of the race – from the different celebrities and sponsors who have been involved, to the media partners, friends, Directors, MD’s, and even venues that have changed – all of whom have played a part in what makes this race so special.

Every year, the race is planned to perfection for the benefit of our participants but also for the benefit of the community. Our race beneficiaries this year are Reach For Recovery and the our Drop Off A Pair And Show You Care initiative.

Looking at the causes that benefit from the race – this year and in previous years – it is clear to see that the Johannesburg SPAR Women’s Challenge is more than just a race, it is an event that shines a light on the fact that SPAR cares for your community, and that is what this year’s race is all about - showing you care! The best part about this platform being associated with the Johannesburg SPAR Women’s Challenge is that the causes we support are relevant to you – and close to each of our hearts. This year our race participants have the opportunity to join the SPAR family in helping your fellow women and helping to give others the chance to experience the joy of running.

Take our race beneficiary, Reach for Recovery. Simply by entering the race you have already contributed towards our beneficiary donation and have helped a great initiative who works tirelessly to make a difference for women battling breast cancer. Our Drop Off A Pair And Show You Care initiative in association with Caxton is collecting old tekkies to be distributed to those in need. We are encouraging all ladies taking part in the race to bring their old running shoes to put in our tekkie donation bin.

So if you have found yourself too busy lately or too pre-occupied with life’s many challenges to make time to give back, then you will enjoy race day that much more knowing that with one fun day out, you have played your part. Be sure to bring your friends along to show you care on race day!

I look forward to seeing you all there!

PUBLISHER Free Radical Media info@freeradicalmedia.co.za EDITOR Marlene Gunter Race Organiser MANAGING EDITOR Nicola Profir editor@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott SPAR Map Illustrations: Rob Foote

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COVER ILLUSTRATION: Annika du Toit ADVERTSING SALES sales@freeradicalmedia.co.za Ilse Mather: +27 83 675 0331 mediaoptions@tiscali.co.za CONTRIBUTORS Martin Webber, Belinda Nel, Nicola Profir, The BLD Group, Beulah Jankelowitz, Elaine Pienaar, Spree, New Balance, Futurelife, Fitbit, USN, Byron Kennedy, Caxton, The Line Communications, Green Queen PR, HWB Communications.

My Joburg Race Magazine is published annually by Free Radical Media. My Joburg Race is subject to copyright in its entirety. The contents may not be reproduced in any

2016 • MY JOBURG RACE MAGAZINE

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 Joburg 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 contained herein.

Neither My Joburg 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 Joburg 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.

MESSAGE FROM THE PRESIDENT OF CENTRAL GAUTENG ATHLETICS

G

JAMES MOLOI

reetings to the family in athletics, especially women. It is that time of the year when we celebrate the contributions of women to South Africa’s athletics landscape and there is no better way to do this than through a prominent race event such as the SPAR Women’s Challenge.

The 2016 SPAR Women’s challenge is one of the province’s flagship races mainly targeting women from all corners of our province.

Central Gauteng Athletics is indeed honoured to be part of South Africa’s most beautiful road race and to have this event on our calendar. This challenge has a vast reputation of motivating women to give their best in running even if the reasons are just to stay fit. Recently we have witnessed a huge increase in our provincial elite female athletes taking part in the series and grooming up and coming junior athletes to become the best in what they do through the SPAR Women’s Challenge and the Grand Prix Series.

As a province we are grateful to SPAR for leading such a great initiative that seems to grow every year.

I would like to wish all the participants a great run and encourage them to enjoy every moment spent running the course. As a province we look forward to welcoming new female athletes and salute those returning to do the 2016 edition of the SPAR Women’s challenge.

Central Gauteng Athletics would like to thank all the athletes in advance for embracing the race, the media for your continued support in covering all athletics events and the Organising Committee who continuously make the SPAR Women’s Challenge one of the CGA events to remember. Come one, come all.

Thank you and see you on race day!

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MESSAGE FROM HOT91.9FM FOUNDER AND MANAGING DIRECTOR

I

LLOYD MADURAI

n a matter of 18 months since its launch, HOT 91.9FM has become one of Joburg’s favourite radio stations thanks to our ability to become a home for many listeners in the obvious radio gap that existed in Gauteng.

HOT 91.9FM plays the best ‘Old Skool’ and R&B music, and hosts some of the most popular radio personalities.

HOT 91.9FM is about FUN radio with a cause. We are packed with talent that has been serving the Gauteng market for decades, so although we’re new, our strong roots and local support run very deep. We have been obsessive about explaining our programming strategy to every member of the HOT team so that we can all live it. That commitment has resulted in greater ratings and increased revenue that is put back into training and development projects as well as helping those in need within our HOT community.

HOT 91.9FM has already earned a reputation for the many creative ways in which events have been hosted with the station being a media sponsorship partner. HOT 91.9FM is proud to be the official Media Partner to the Johannesburg SPAR Women’s Challenge this year, celebrating women from all walks of life who will be participating.

HOT 91.9FM listeners can expect ticket giveaways, as well as other important information on the station as well as on www.hot919.co.za, leading up to the Johannesburg SPAR Women’s Challenge. HOT 91.9FM’s Sasha and Disi will also be broadcasting live from Wanderers Registration on Friday, 7 October between 14:00 and 16:00.

With HOT 91.9FM being part of the Johannesburg SPAR Women’s Challenge, the participants can expect to be entertained with the best music in Johannesburg on race day, and loads of fun activities and activations.

Since 61% of HOT 91.9FM’s listeners are women, the brand association between Johannesburg SPAR Women’s Challenge and HOT 91.9FM is ‘spot on’ for the race’s loyal ladies who turn out year after year, which adds to the synergy of the event. Participants of the Johannesburg SPAR Women’s Challenge can also expect to see a HOT Activation area where DJ Paul Almeida will DJ live, and will also DJ between the live band line-up on the day.

We look forward to making race day a special and memorable event.

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GET

GREAT REWARDS AT SPAR SPAR REWARDS ARE ELECTRONIC PRODUCT COUPONS DESIGNED TO HELP YOU – OUR VALUABLE CUSTOMER – SAVE MONEY.

YOUR CARD TO KEEP!

FOLLOW THE REGISTRATION GUIDELINES BELOW TO START BENEFITTING FROM MY REWARDS AT YOUR NEXT SPAR PURCHASE.

U

nlike most Loyalty Programmes where you earn points as you spend; with SPAR Rewards you get an instant rand value off at the end of your purchase. To receive instant electronic product coupons, you can join the SPAR Rewards Programme online or in-store by asking your cashier for a SPAR Rewards card. Registration for My Rewards is a once off process and is quick and easy.

THERE ARE THREE WAYS TO REGISTER FOR SPAR REWARDS:

01

02

03

IN-STORE: Ask your cashier for a SPAR Rewards card. Once you have your card, you can simply dial the USSD number on the back of the card and follow the on screen instructions. Once completed, you will be registered for SPAR Rewards and the card will be linked to your account.

ONLINE: Go to the Mobi site http://me.spar.co.za and enter your cellphone number. You will have a few easy registration steps to follow. Once completed you are registered. If you are already registered, you will just need to type in your cellphone number and password.

THE SPAR SA APP: Search for and download the SPAR SA mobile app. Once the application is downloaded, open it and follow the on-screen instructions.

ONCE YOU HAVE REGISTERED YOU WILL IMMEDIATELY START RECEIVING INSTANT ELECTRONIC SPAR REWARDS COUPONS AT ALL SPAR STORES ACROSS THE COUNTRY!

LOOK OUT FOR NEW SPAR REWARDS! ON YOUR CELL PHONE: Once a month, you will automatically be sent an SMS with a new set of SPAR Rewards products.

IN-STORE: Please look out for our SPAR Rewards posters in store which will provide you with information on the current SPAR Rewards products that are available.

ON THE SPAR SA APP: Launch the SPAR application, tap on the Rewards tab, find and tap on your SPAR store and you will be presented with an overview of SPAR Rewards available to you.

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HOW TO REDEEM YOUR SPAR REWARDS

Once you are registered, simply shop at any of the participating SPAR Rewards stores to purchase any of the specially selected SPAR Rewards products.

01

Once the cashier has scanned through your SPAR Rewards products, punch in your cell phone number on the keypad at the till point and the electronic product coupon’s discount will be deducted at the end of your transaction.

02

Your electronic SPAR Rewards product coupons will change every month, so keep checking for the latest SPAR Rewards.

03

Join and start benefitting from in-store specials today!

S TA RT I N G L I N E

RUNNING TOGETHER BIGGER AND BETTER THAN EVER BEFORE!

THE 2015 JOHANNESBURG SPAR WOMEN’S CHALLENGE SAW OUR NUMBERS RISING HIGHER THAN EVER BEFORE WITH A RECORD 13 000 RUNNERS TAKING PART. IT WAS AMAZING TO SEE SO MANY LADIES RUNNING SIDE BY SIDE TURNING JOZI’S STREETS INTO A SEA OF PINK – VERY APPROPRIATE FOR A RACE RUN IN BREAST CANCER AWARENESS MONTH! SO IF YOU HAVEN’T RUN THIS RACE YET – TAKE A LOOK AT THESE IMAGES AND MAKE SURE THAT YOU ARE AT WANDERERS STADIUM ON 9 OCTOBER 2016 TO BE PART OF THE MOST POPULAR WOMEN’S RACE IN JOBURG. 12

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S TA RT I N G L I N E

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S TA RT I N G L I N E

REACH FOR

RECOVERY

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S TA RT I N G L I N E

REACH FOR RECOVERY PROVIDES MUCH NEEDED SUPPORT TO THOSE WHO HAVE BEEN AFFECTED BY BREAST CANCER. THEIR VOLUNTEERS WORK TIRELESSLY TO PROVIDE COMFORT AND UNDERSTANDING TO THOSE WHO HAVE BEEN THROUGH THE TRAUMA OF DIAGNOSIS AND TREATMENT – ALL BASED ON A SIMPLE PRINCIPLE, THOSE WHO HAVE ALREADY WALKED THIS DIFFICULT PATH ARE NOW HELPING OTHERS ALONG THE WAY.

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S TA RT I N G L I N E

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each for Recovery is based on its American counterpart, Reach to Recovery, which is an International Organisation started in 1952 in the USA. That year, Therese Lasser, a mastectomy patient, realised that not enough was being done for the women whose lives had changed dramatically in the space of a few hours. Through trial and error she learnt to adapt to her new life. As a mastectomy patient who had adjusted well to her surgery she felt that she could provide assistance to other women.

Mrs Lasser well understood the psychological importance of a personal touch in helping women return to their previous way of living as quickly as possible after breast surgery. Following her visit to South Africa in 1967, a similar programme was initiated by mastectomy patients here under the title “Reach for Recovery”.

Many countries throughout the world offer assistance to women using a similar programme. There are no dues or charges.

It is a voluntary and free service available with her doctor’s approval to any woman who has had breast cancer. Approximately one percent of men are also affected by 16

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breast cancer and need radical surgery as they have little breast tissue.

Volunteers of Reach for Recovery must themselves have undergone the trauma of breast cancer. They are carefully screened and undergo a training programme. They must be available for pre- and postoperative guidance and counselling. They are there to listen, answer questions and provide non-medical and practical advice.

They provide a comfort kit consisting of literature, a sponge, a soft pillow for under the arm and a bag for the drain.

Most important is the provision of a soft temporary prosthesis for women who have lost a whole breast and not undergone immediate reconstructive surgery. They are also given a list of stockists for permanent prostheses.

Reach for Recovery tries to educate and create as much awareness as possible by giving talks about their services. Reach for recovery is built on a simple yet universal principle - one woman who has experienced breast cancer herself giving freely of her time and experience to assist and support another woman with breast cancer.

In October 2014 Reach for Recovery relaunched and changed their constitution and logo.

Reach for Recovery is the main beneficiary of the Spar Women’s Challenge in Johannesburg held annually. They rely heavily on donations to keep them going and according to Beulah Jankelowitz, ex officio, they are incredibly happy to be part of the race each year. “We are extremely grateful to companies such as Spar for their generosity. The money raised and donated helps to purchase the above comforts and, where necessary, to provide silicone prostheses to indigent women,” she said.

PODIUM

10YEARS OF CHAMPIONS! SPAR GRAND PRIX LOOKS TO THE FUTURE

THE MOST SOUGHT-AFTER TITLE IN WOMEN’S ROAD RUNNING, THE SPAR GRAND PRIX, IS 10 YEARS OLD THIS YEAR, AND IS CELEBRATING

BY LOOKING TO THE FUTURE.

As part of its 10th anniversary celebrations, SPAR has announced that each of the six runners who have won the SPAR Grand Prix title will take a promising junior runner under her wing.

This mentorship programme will include the junior runners travelling to all five races with their mentors, and having access to advice about training, strategy and various aspects of the competition.

The SPAR Women’s 10km Challenge series is by far the biggest in South Africa, with more than 120 000 women competing in the five races held around the country. In fact it is the biggest running series for women in both South Africa and in the world. After the Comrades Marathon and the Two Oceans Marathon its is the third largest athletics brand in the country. Many of South Africa’s elite athletes have launched their careers through the SPAR Challenge series, with runners like Rene Kalmer and Irvette van Zyl making their mark while still running as juniors. In an environment where women’s sporting achievements are largely under-reported, the Challenge Series has been an opportunity for the top runners to receive the recognition they richly deserve.

The SPAR Grand Prix was launched in 2007 to consolidate the five SPAR Women’s 10km Challenge races into a single series for elite athletes. It has proved highly successful, with South Africa’s top runners vying for the top spot and raising the profile of each of the five races, which are held in Cape Town, Port Elizabeth, Durban, Pretoria and Johannesburg.

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PODIUM

SPAR GRAND PRIX STANDINGS

AS OF 8 JUNE SCORES ON POSITIONS FOR CAPE TOWN, PORT ELIZABETH & DURBAN RACES

Position Points 1 Irvette van Zyl 2 Lebogang Phalula 3 Cornelia Joubert 4 Christine Kalmer 5 Lebo Phalula 6 Janie Grundling 7= Nolene Conrad 7= Keneilwe Sesing 9 Mapaseka Makhanya 10 Simonay Weitsz 11= Rene Kalmer 11= Glenrose Xaba 11= Ntombi Mfunzi 14= Tanith Maxwell 14= Janet Dlamini 16= Ashleigh Simonis 16= Thembi Baloyi 16= Marelize Retief 19= Murendwa Davhana 19= Bulelwa Simae 19= Anel Terblanche 22 Poppy Mlambo 23= Liziwe Mabona 23= Nicole van der Merwe 23= Tebogo Masehla

70 47 46 44 36 32 29 29 26 20 16 16 16 13 13 7 7 7 6 6 6 5 4 4 4

2007 JOBURG

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PODIUM

Challenge Series had been a beacon of light for woman runners of all ages. “Every single athlete considers these races to be the equivalent of national championships,” said Laxton. “SPAR has assisted numerous runners establish and consolidate their careers in an environment where there is little opportunity other than trying to get into races overseas or moving up to ultra distances. The 10km distance is perfect because it caters for both established world-class runners as well as youngsters trying to make their mark.

“Moving into its second decade, the SPAR Grand Prix is again opening the door for elite runners to earn big prize money, attract sponsors, run world class times, compete with international athletes coming into South Africa and offering them a unique opportunity to compete in worldclass events without men. And now the addition of the junior-mentorship element will assist South African running to have a new generation of world class runners

2005 JOBURG

Four of the six runners who have won the SPAR Grand Prix have either qualified, or are in the process of qualifying, for the Olympic Games in Rio de Janeiro later this year, and Kalmer and Van Zyl both took part in the London Olympics in 2012.

Rene Kalmer has won the SPAR Grand Prix title three times and Irvette van Zyl has won it twice. Poppy Mlambo won the second title. The ebullient Mapaseka Makhanya won in 2013, and the road running twins, Diana-Lebo and Lebogang Phalula took the title in 2014 and 2015 respectively.

Kalmer said she was very excited about the mentorship programme. “I think it’s awesome that we are going to mentor some of the junior runners,” she said. “I feel privileged to be able to give something back.” She said the junior runners would find that running was not always plain sailing, but their mentors would be there to help them through the bad patches. “The juniors will travel to the SPAR races with us, so we will be able to advise them and to help them with training programmes and race tactics. I think we will be like a helpline for the juniors. It is all part of building for the future,” said Kalmer.

Ian Laxton, founder and coordinator of the SPAR Grand Prix, said the SPAR 20

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2006 PRETORIA

2007 PORT ELIZABETH

2008 DURBAN

2009 PORT ELIZABETH

PODIUM

to follow in the footsteps of the likes of Rene, Elana Meyer and the Phalulas,” said Laxton.

SPAR Marketing Executive Mike Prentice welcomed the mentorship programme.

“The SPAR Challenge races and the SPAR Grand Prix are among our most important sponsorships,” said Prentice. “The SPAR Grand Prix has been going for 10 years now, and it has gone from strength to strength. With this programme, we will ensure that the current high standards will be maintained in the future, and our SPAR Grand Prix winners will be part of an exciting development programme.”

The prize money for the SPAR Grand Prix has been increased, with the winner taking

home R160 000. The runner-up will receive R53 000 and the third-placed athlete R32 000. There are cash prizes for the top 15 athletes. There are also cash prizes for the top runners in the junior, veteran, master and grand master categories. Prize money for 2016 amounts to a whopping R405 000. In another innovation, the winner of each race will be paid a bonus of R10 000, in addition to the race prize money.

The first race in the 2016 SPAR Grand Prix Series was the Cape Town SPAR Women’s Challenge which took place on 1 April 2016. This was followed by the Port Elizabeth leg on 7 May and the Durban leg on 5 June. Up next will be the Pretoria leg which takes place on 3 September.

2010 PORT ELIZABETH

2010 PORT ELIZABETH

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2012 PRETORIA

2014 CAPE TOWN

2015 CAPE TOWN

PODIUM

10 YEARS OF SPAR GRAND PRIX WINNERS 2007

2012

RENE KALMER

RENE KALMER

2008

2013

POPPY MLAMBO

MAPASEKA MAKHANYA

2009

2014

RENE KALMER

DIANA-LEBO PHALULA

2010

2015

IRVETTE VAN BLERK

LEBOGANG PHALULA

2011 IRVETTE VAN BLERK

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?

2016 WHO WILL WIN THE 2016 GRAND PRIX SERIES?

The SPAR Grand Prix is 10 years old! Started in 2007 to consolidate the five SPAR Ladies 10km Challenge races into a single series for elite athletes, the annual SPAR Grand Prix is now the most prestigious road running series in South Africa.

It is the only competition of its kind in local road running. Outstanding women athletes accumulate points over the five SPAR Women’s 10km Challenge races and thereby become eligible for cash prizes at the end of the series.

Total prize money in 2016 is just over R405 000!

The SPAR Grand Prix attracts women runners of all ages by offering prizes across four age categories as well as the open category: the age categories are juniors, 4049 years, 50-59 years and over 60 years.

While the SPAR Grand Prix encourages elite women athletes to compete for big prizes, the five SPAR Ladies Challenge events over 5km and 10km still cater for runners and walkers of all abilities and offer everyone a chance to test themselves against their own personal goals, whatever they may be.

PODIUM

DO YOU HAVE A PAIR OF SHOES, OR MANY PAIRS, IN YOUR CLOSET WHICH ARE COLLECTING MORE DUST ON THE TOP THAN WEAR AND TEAR ON THE BOTTOM? SHOES WHICH ARE TAKING UP TOO MUCH SPACE IN YOUR CLOSET WHEN THEY COULD BE FILLING UP SOMEONE ELSE’S? IF YOUR ANSWER IS YES, THEN MAYBE IT IS TIME YOU HUNG UP THOSE SHOE LACES AND GAVE THEM AWAY?

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PODIUM

T

here are so many people in Jo’burg who do not have shoes and who would love to give your shoes a new home. A home where they are cherished and adored – not forgotten and left to smell in a dark closet, all alone. During the 2015 SPAR Women’s Challenge, Caxton staff noticed that many children from disadvantaged schools in Johannesburg took part in the SPAR Women’s Challenge race, barefoot.

This year, Caxton is running a special charity drive for the 2016 SPAR Women’s Challenge – to put shoes on feet – so that the shoes can be used not just to run the race but to keep cold winter chills away from feet as well. And we’re

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looking to keep more than just a few feet in Jo’burg warm this winter. Dejané Poil, head of retail marketing and innovation at Caxton said, “The more shoes we have, the more people we can help – and so we are calling on all Jo’burg residents to try to help us with this drive. Your old shoes, which have long been forgotten, can truly make a difference to someone’s life.”

Those participating in the SPAR Women’s Challenge can drop off their old shoes when they collect their race numbers at the Wanderers club. While size and style of the shoes does not matter, it is important that the shoes are all in a good condition. For the Joburg residents who do not plan on running in

the race, but would like to still partake in the drive, there is also a donation box at Caxton House, situated on 368 Jan Smuts Avenue in Craighall.

Those who donate shoes stand a chance of winning one of five R1 000 SPAR vouchers, one of five sets of New Balance running shoes or one of five hair vouchers from Tanaz in Sandton.

The draw and prize winners will be announced the week after the race.

SAVE

THE DATE

PULL OUT

09 OCT 2016

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

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8. Can I bring my own braai stand?

No, there are food vendors at the venue.

FAQ‘s

NEED TO KNOW RACE INFO FROM WHAT NOT TO DO, WHAT NOT TO FORGET AND WHAT YOU REALLY NEED TO KNOW – IT’S ALL HERE, SO READ CAREFULLY!

9. When does the registration close?

Pre-entries close on 26 September 2016 but you can still enter at the venue (Wanderers Club) from 6 to 9 October 2016.

10. Is the any alternative transportation?

Yes, the Rosebank Gautrain station is nearby, but please organize transport from the station as the Gautrain buses do not operate on weekends.

11. Who qualifies to win a car?

Any woman from the age of 18 years onwards and you must have a South African drivers licence that is valid for at least three months after the race.

12. Where does the lucky draw slip go?

At the stage there will be a clearly marked bin for lucky draw entries.

13. I have my race number and t-shirt, must I still go to registration on race day?

No, it is not necessary.

THE RACE WILL TAKE PLACE ON

09 OCTOBER 2016 08H00 AT WANDERERS CLUB 1. Are dogs on a leash allowed?

No. 2. Can you bring your baby in a pram?

Yes. 3. Can we bring cooler bags with drinks to enjoy while our families run?

Only if it is in plastic bottles.

4. 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.

5. When is the cut-off time for the runners?

120min.

6. When does the prize giving start?

10:00am.

7. Are wheelchairs allowed?

Only with special permission granted by the race organisers.

14. Where is the race start?

The start for the 5km and the 10km is in Corlett Drive.

15. I have won the prize money; when will it be paid?

Winners payments will be done within two weeks after the race.

16. Must I wear the race t-shirt?

Although is not compulsory, SPAR would appreciate it.

17. Why are only women allowed to win prizes while men run the race to support them?

Because it is a women’s race. Yes, men can also take part but they do not qualify for lucky draws or prize giving. They will however receive a goodie bag and a medal.

18. Where can we park?

Please visit www.spar.co.za.

POST-RACE TIP DID YOU KNOW DAIRY IS A GREAT RECOVERY DRINK?

Naturally containing a blend of carbohydrates and protein, alongside fluid and electrolytes, it has all the makings for optimal recovery. Try FUTURELIFE® Smart Drink™ for a convenient solution, or enjoy your favourite FUTURELIFE® product with milk.

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

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THE IMPORTANCE OF

GOOD NUTRITION

BROUGHT TO YOU BY FUTURELIFE® Why Is Nutrition Important?

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases like heart disease and cancer and promote your overall health. The importance is clear, so let’s have a closer look at what practical tips in meal planning we can practise to make ‘good nutrition’ easy.

Meal Planning Tips

01

BALANCE IT OUT

A balanced diet is one that is varied (in foods and colours) and one that doesn’t exclude major food groups e.g. carbs, protein or dairy.

02

EAT BREAKFAST & DON’T SKIP MEALS

Breakfast is the most important meal of the day, not only does it kick-start your metabolism but it sets up your eating for

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the rest of the day. A breakfast, while not always in a plate, but instead a bowl or glass should provide all the components of a balanced meal.

03

CHOOSE HIGH QUALITY CARBOHYDRATES

Pay attention to quality and quantity. Quality involves whole-grain, high fibre options with a low GI such as sweet potato, brown rice, whole wheat bread or pasta. In terms of quantity, they should take up about ¼ of your plate.

04

LOAD UP ON FRESH FRUIT AND VEGETABLES

½ your plate should be a variety of coloured fresh vegetables and/or fruit as they are packed with fibre, vitamins and minerals. Aim for 5-8 portions of fruit and vegetables per day – they also make for great snacks, as well as smoothie additions in the morning!

05

CHOOSE FRESH, LEAN MEATS AND HEALTHY FATS

Choose leaner meats and vegetable alternatives while incorporating healthier fats through fish, avocados, seeds, nuts

and olive oil. Remember to use low-fat cooking methods such as steaming, baking or grilling. Protein should take up 1/4 of your plate.

06

RETHINK WHAT YOU DRINK

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SMART SNACKING

Most cold drinks and fruit juices are loaded with sugar, so water is preferred! Make the most of it by keeping chilled water on hand, infuse it with fruit and herbs such as berries, oranges, lemons, mint etc. or make homemade iced tea with herbal teas.

The key to smart snacking is to snack strategically. This involves taking prepared snacks with you to enjoy at a specific time around your main meals. Suggestions include: raw unsalted nuts, trail mix, fruit and yoghurt, vegetable sticks with a healthy dip (hummus, cottage cheese, guacamole) and FUTURELIFE® Smart Drink™ or Smart bars™.

WHERE DOES FUTURELIFE® FIT IN? FUTURELIFE® offers a range of products to suit every kind of person’s needs and preferences. FUTURELIFE® ZERO Smart Food™ specifically is a nutritionally balanced food that has a low GI, is high in energy, protein and dietary fibre and contains 18 vitamins and minerals, 19 amino acids, omega 3 fats, inulin (prebiotic) and MODUCARE®, a clinically tested daily immune supplement. Not only does it contain ZERO added cane sugar, but it can also be enjoyed as a meal, shake or smoothie and mixes instantly with water or milk.

For full details on the FUTURELIFE® product range, additional nutrition articles, smoothie recipes and information, visit www.futurelife.co.za.

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STRENGTH FOR SPEED HOW TO IMPROVE YOUR RUNNING PERFORMANCE WITH STRENGTH TRAINING RUNNERS TEND TO FALL INTO TWO DISTINCT CATEGORIES: THOSE WHO JUST RUN AND THOSE WHO ADD CROSSTRAINING AND STRENGTH TRAINING TO THEIR REGIME. THE LATTER GROUP IS USUALLY STRONGER, HEALTHIER, MORE ATHLETIC, AND LESS PRONE TO INJURY AS WELL AS BEING ABLE TO IMPROVE PERFORMANCE OVER THE LONG TERM.

By Byron Kennedy, USN Sports Scientist & Nutritionist

F

ar too often we see endurance athletes neglecting both strength and cross training and referring to it as unnecessary or even detrimental to their performance. We often hear reasons including, “If a runner’s goal is to run then she should run” or “weight training will make me bulky and slow”. These and similar statements are things often heard from the endurance and running fraternity. This is, however, simply not true.

When the correct forms of strength and cross training are employed they can make an athlete faster, fitter, healthier, more efficient and even less prone to injury. If you are a runner, any type of training outside of running can be seen as cross training. Strength training, cycling, swimming etc are thus all forms of cross training and can add valuable benefits to your running performance. Running-specific strength

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and cross training can be one of the most valuable things you can spend your limited training hours on in order to improve both your running and your life.

One of the major benefits of strength training for runners is that of injury prevention. By strengthening the body, you begin to ‘bullet proof’ it. Strength training can help improve structural imbalances in the body. Strength imbalances, joint integrity, muscle development and even connective tissue issues can all be improved through strength training. This in effect will help protect you, the runner, from the wear and tear that running imposes on the body, thus not only protecting you from injury, but also helping to rehab any preexisting injuries that may exist.

Apart from injury prevention and rehabilitation, strength training can also help improve running performance.

Strength training can help recruit more muscle fibres helping you to impart more force through each stride. It can also help stabilise joints and improve movement efficiency and economy. This coupled with improved core strength will help maintain better posture leading to better oxygen uptake and more effective and efficient running. This does not mean, however,

that a runner should be following a typical “bodybuilding” training program.

As with your running, start slowly and simply and build up from there. Just a few minutes of strength training after your run will already help you to see and feel the improvements. These can be bodyweight based exercises such as body weight squats and lunges, push ups, pull ups, mountain climbers, planks and glute bridges. Once you have become more comfortable with these exercises look to progress to adding more structured weighted strength training sessions throughout the week.

Ideally you should look to train movements and not just muscles. Stick to compound movement (multi-joint) based exercises rather than too many isolated single joint movements. These are more specific, recruit more muscle fibres and use the joints in a manner more similar to natural everyday movements. Deadlifts, squats, step ups, box jumps, pull ups (and pull up variants such as plank pulls) as well as overhead presses are great examples of compound movement exercises you should be doing.

A great starting point is to select a combination of three to six of the above

mentioned exercises and complete two to three sets of each according to your ability whilst maintaining proper form with roughly 2 minutes’ rest between sets. As you progress, you can look to add more structured rep and set ranges but the focus should always remain on working hard and working effectively whilst targeting all muscle groups and improving performance. Do not be afraid to go heavy with fewer reps (4-6 reps) as heavy weight training is effective for runners through adding strength and power without too much weight gain. This should be the focus of your strength sessions. Ensure good form and restrict heavy sessions to twice per week. Remember to build up slowly, focus on form and progress according to your body not your expectations.

So if your goal is to run faster, run longer, injury proof your body and beat your personal best then strength training is definitely an option for you to consider.

Whether you’ve just started, you’re running high mileage, you’re injury prone or you just want to prevent injury, strength training could make all the difference, and as an added bonus it can help you look good too. So now the only question is why not give it a try?

NEED MORE RUNNING HELP? USN is dedicated to continuously evolving through innovation in order to break down barriers, making it possible for everyone to achieve their performance and lifestyle goals through leading innovation that is goal specific and results driven. Their team of food scientists, registered dietitians, sports scientists and sports nutritionists are there to help produce industry leading products while offering their knowledge to educate the public on effective training, eating and supplementation for their goals.

For more information please visit www. usn.co.za and to ask a question click on the ‘Ask the Expert’ link. For more USN news and tips, follow USNSA on Instagram, Twitter and Facebook.

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BORA CAY IT’S ALL IN THE NAME Article courtesy of New Balance

T

he world of running has changed dramatically in the last ten years.

Thoughts and practices regarding training, nutrition, apparel and footwear have been updated a number of times, and sometimes reverting back to what originally worked in the first place! One thing that hasn’t changed though is the need for quality footwear that caters for the runners’ needs and that is versatile in use.

Versatility is something that was previously not a priority when creating running shoes. A runner could have two to three pairs of running shoes depending on their running requirements; a serious runner would have a high mileage trainer, a racer trainer for speed sessions and a lightweight racer for the really fast stuff.

Having these different options available can also make the shoe buying experience a nightmare, especially for the beginner runner who wants a quality shoe for a better running experience. Throw the element of fashion into the mix and you have a really difficult shopping experience ahead of you!

Fortunately, buying a running shoe does not have to be a difficult experience. There 40

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IT ALL STARTS WITH A NAME. THE NAME BORACAY COMES FROM THE PHILIPPINE ISLAND OF BORACAY WHICH IS WORLD RENOWNED FOR ITS PARADISELIKE SETTING. ENDLESS BEACHES, ABSOLUTE PEACE AND TRANQUILLITY AND BEAUTY THAT CAN ONLY BE DESCRIBED AS INDESCRIBABLE. THIS SHOULD GIVE YOU A SENSE OF WHAT THE BORACAY VERSION 2 HAS TO OFFER.

is a shoe that that will serve the novice walker up to Comrades Marathon athlete, a shoe that will be as fashionable as it is functional. Enter the New Balance Boracay Version 2…

Starting from the top of the shoe, the upper is a knitted construction that is designed to give the runner a “slipperlike” feel. This woven upper material is supported by floating overlays that literally adjust to your foot shape. The benefits of this are a superior fit and feel as well as excellent mid foot support provided by the floating overlays. Your feet and the shoe feel incredibly connected, as though they are one.

Moving lower, we get to the midsole of the shoe which is where the real magic happens. The Boracay Version 2 has a full length Fresh Foam midsole. Fresh Foam is New Balance’s softest and most resilient cushioning system on offer, providing the runner with an undeniably plush and soft yet supported ride. The hexagons seen in the midsole are shaped

The New Balance Fresh Foam range does not stop at the Boracay. The Boracay is supported in the range by the 1080, the Vongo and Zante.

Each of these models provide different levels of cushioning and support for different athletes and training types.

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to provide different functions. The concave hexagons provide better cushioning and flexibility, while the convex hexagons provide better support. These differently shaped hexagons are placed in various areas of the midsole to provide the runner with cushioning and support where they need it most.

The outsole is a lightweight, durable blown rubber with a firmer rubber compound on the heel and toe area providing additional durability. The full ground contact also provides additional support for heel to toe comfort for walkers.

Aesthetically, the Boracay is a sleek, fashionable profile with strong colours in both ladies and men’s variants. The real beauty though is the versatility this shoe provides. Whether you are a new runner or walker, a Comrades Marathon athlete, someone who prefers the gym or a person looking to combine all of these, the Boracay Version 2 is your shoe.

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STRONG IS THE NEW SKINNY:

NUTRITION TIPS FOR SLIMMING DOWN AND TONING UP

UP UNTIL NOW FASHION WEBSITES, EDITORIALS AND GENERAL MEDIA MESSAGES HAVE TOLD US THAT BEING THIN OR ‘SKINNY’ IS BEAUTIFUL, AND THAT THIS IS WHAT ONE NEEDS TO ASPIRE TOWARDS IN ORDER TO FIT THE ‘BEAUTIFUL’ MOULD. HOWEVER, WHAT MANY FAIL TO REALISE IS THAT THIS IS OFTEN UNREALISTIC, IN MOST CASES ABSOLUTELY UNHEALTHY AND CONSISTENTLY A SOURCE OF MUCH UNHAPPINESS. THE GOOD NEWS? THIS IS ALL CHANGING...BEING HEALTHY AND FIT IS NOW THE NEW ‘SKINNY’.

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SO HERE ARE OUR TOP 5 TIPS ON SLIMMING DOWN AND TONING UP!

01 STEP OFF THAT SCALE We have all had that experience when you step on that bathroom scale and after all your blood, sweat and tears at the gym you have not lost but instead gained weight. You start to feel disheartened and frustrated. Well, don’t! When we exercise the body starts to build muscle which is a good thing, because it’s important to know that gaining weight through exercise is due to the fact that muscles weigh more than fat. So if you are exercising you are burning off the lighter fat and increasing the heavier muscle. This is preferable and a healthier state to be in, because not only are you building the more attractive lean muscle, that muscle also needs energy to work, thus at rest you burn more calories.

Rather judge your process by tracking your centimetres by measuring yourself with a soft tape measure at specific points like the waist, hip, biceps and thighs, but make sure you measure at the same point each time. Another monitoring method which is the easiest to see how toned you are getting is by how your clothes fit, especially that one pair of very unforgiving jeans.

02

DON’T FORGET CARBS

We spend so much of our attention and focus on protein during exercise, that we often overlook our main fuel source...carbohydrates. Tucked away in starchy foods like bread, rice, potatoes and grains are the powerhouse for the body. Carbs are needed to build up energy stores used during exercise. But be careful, we want to slim down too so keep to the good wholegrain, low GI, brown starches like brown rice and low GI bread (FUTURELIFE® Smart Bread™) that are higher in fibre, while avoiding the refined white starches like cakes, biscuits and white bread. FUTURELIFE® Smart food™, and FUTURELIFE® ZERO Smart food™ are great examples of low GI, high fibre meals that are easy to include in a diet conducive to weight management.

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03

TRY SOMETHING NEW

You’ve realised your resolution to exercise at 5am every morning is clearly not happening, so try motivating yourself with a new exciting form of exercise. Go visit Pilates, yoga, spinning, or Zumba classes at the gym, you’ll be having fun with friends so you may not even realise you’re breaking a sweat. How about signing up at the local sports grounds and have a go at action cricket, soccer, or netball, touch rugby, squash and other sports? Enjoy the beautiful South African weather and even go for a run, cycle or row under the sun.

Trying any of these and others will boost your eagerness and make toning up seem so much more exciting and bearable.

04

RUN IT OFF

All you do at gym is tons of stomach crunches yet you still have that belly bulge...don’t get us wrong, crunches are good for you but don’t forget you need your cardio exercise with any weight and toning exercises too. It is recommended to do cardio for more than 20 minutes at a time as this will raise your heart rate to an optimal level for fat burning. Cardio can be anything from running, cycling, spinning, dancing, playing sport etc.

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JUMP START YOUR METABOLISM

Your metabolism is how quickly and how well your body processes the food once it enters your body. The quicker your metabolism is, the quicker you break down your food and absorb it to be used by your body. Naturally, we want it working well and fast. A great way to jumpstart your metabolism is by eating breakfast within the first two hours of waking up and any FUTURELIFE® product would be a great option here. Eating small meals and snacks regularly also helps to increase your metabolism as it ensures it is constantly working.

APPLE, HONEY AND HAZELNUT SMOOTHIE INGREDIENTS: 1 small apple (Granny Smith) 125ml fat free milk 125ml water 1 teaspoon honey A dash of cinnamon 2 chopped hazelnuts 30g (3 level tablespoons) FUTURELIFE® Smart food™ PREPARATION: Add all the ingredients to your blender and blend together on full power until smooth. Serve and enjoy.

Serves 1 as a meal Serves 2 as a snack Apple, Honey and Hazelnut Smoothie TOTAL

Kj

Kcal

Protein

Carb

Fat

Fibre

1001.96

238.8

10.39

41.4

4.98

5.65

Combining exercise and healthy eating has been found to be the most effective way of managing weight for a sustained period of time as well as reducing many lifestyle disease risk factors. FUTURELIFE® Smart food™ and FUTURELIFE® ZERO Smart food™ (with zero-added cane sugar) are great additions to your healthy lifestyle. Both boasting a nutritional composition high in protein, low GI sustained energy, fibre, omega-3 fatty acids, a total of 18-21 vitamins and minerals, 19 amino acids and immune-modulating Moducare®, they ensure you get the most from your meals. To top it all off, they conveniently fit into your fit fast lifestyle, by simply adding cold water or milk to mix into a delicious smoothie, shake or meal.

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2016’S MUST HAVE FITNESS TRACKER FITBIT BLAZE IS A SMART FITNESS WATCH BUILT TO HELP YOU MAKE THE MOST OF YOUR WORKOUTS. IT HAS A VERSATILE DESIGN TO FIT YOUR PERSONAL STYLE, AND THE SMART NOTIFICATIONS THAT MATTER MOST – ALL IN ONE SLEEK TIMEPIECE THAT FITS SEAMLESSLY INTO YOUR LIFE. IT MIGHT BE THE SMARTEST, MOST STYLISH, MOST MOTIVATING FITNESS TRACKER YET.

“O

ne of the first things we learned in this industry is that fitness is personal – and if something isn’t your style, you won’t wear it,” said James Park, CEO and Co-Founder of Fitbit. “With Fitbit Blaze, we pushed the boundaries of what’s possible to create a beautiful, versatile device that can be customised to fit your personal style – while packing a powerful fitness punch to help you reach your goals. Fitbit Blaze delivers a combination of innovative features that were carefully selected with intention and purpose, designed to motivate and offer a fitness experience that is more effortless and more useful with advanced guidance and coaching.”

Enhanced Fitness Experience

In addition to tracking all of the best allday activity stats you have come to expect from Fitbit, Fitbit Blaze was built with next46

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generation features to help you take your workouts to the next level: • FitStar Personal Trainer on-screen workouts delivers guided instructions and animated images to three of the most popular personal trainer workouts from FitStar: Warm It Up (8 minutes), 7 Minute Workout, and 10 Minute Abs. Each workout is free and can be accessed at any time with no app or Smartphone required, offering a fast, effective workout you can do anywhere.

• Connected GPS helps you train smarter by delivering real-time exercise stats like distance, pace and minute-mile split times when connected to a smartphone’s GPS. After each workout, stats sync wirelessly to the Fitbit dashboard to let you review your route, speed and elevation in more detail.

• PurePulse continuous, wrist-based heart rate tracking helps maximise any training routine with simplified heart rate

PAC E Fitbit helps people lead healthier, more active lives by empowering them with data, inspiration and guidance to reach their goals. As the leader in the connected health and fitness category, Fitbit designs products and experiences that track everyday health and fitness. Fitbit’s diverse line of award-winning products includes Fitbit Surge, Fitbit Blaze, Fitbit Charge HR, Fitbit Charge, Fitbit Flex, Fitbit One and Fitbit Zip activity trackers, as well as the Aria Wi-Fi Smart Scale.

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zones to help you maintain workout intensity and better track calories burned during each workout. PurePulse also provides all-day insights into overall health, including resting heart rate and heart rate trends over time, all without an uncomfortable chest strap.

• Multi-sport mode lets you record specific activities like biking, cardio, running, weights, yoga and more while providing relevant, real-time performance stats to help you get the most out of each workout. PurePulse is enhanced while in Multi-sport mode for even better heart rate tracking, especially during high intensity workouts.

• SmartTrack automatic exercise recognition automatically recognises and records continuous movement activities like biking, hiking and running, with general categories for aerobic workouts (i.e. zumba, cardio-kickboxing and other dance classes) and sports (i.e. tennis, basketball and soccer). It gives you more ways to stay motivated and get credit for your workouts by effortlessly recording them in the Fitbit App and automatically adding them towards weekly exercise goals.

Get Fit in Style – Focus on Fashion and Personalisation

Fitbit Blaze is a sleek, versatile timepiece that fits your personal style with: • Premium interchangeable bands made 48

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from genuine leather, stainless steel and high-performance elastomer to let you design a look that’s extremely personal and a perfect fit – whether at the gym, in the office or out on the town.

• A unique modular design that allows you to easily remove and insert your tracker into a new frame, so you can wear Fitbit Blaze with style at work and then swap it instantly into a new frame with a workout-friendly wristband. Use the quick release spring bars to switch your bands and change the look of your device in seconds.

• Fitbit’s first vibrant, high-resolution, colour touchscreen and multiple clock faces make the device uniquely yours and distinguishable from others.

Curated Features that Fit Your Life

From the inside out, Fitbit Blaze is a carefully curated experience designed to help you take action without distraction.

Each feature was selected with intention and purpose to help you stay connected, maximize your entire day and night, and fit effortlessly into your life.

• Stay connected with smart notifications you need: Fitbit Blaze features the Smartphone notifications you need most instead of being overwhelmed

with unnecessary information. Bluetooth Smart connectivity delivers call, text and calendar notifications through onscreen messages and a vibrating alert, so you can see what matters most at a glance. You can also accept and reject calls directly from Fitbit Blaze when connected to a compatible Smartphone. Finally, adding motivation to any workout is easy with on-screen controls for playlists and volume when playing music from your connected Smartphone.

• Track your night with automatic sleep tracking: This lets you know how long and well you sleep, plus set a silent alarm that gently vibrates to wake you • Long battery life: You get up to 5 days on a single charge which lets you live your life and track your exercise, sleep and heart rate day and night, with the confidence of knowing that you won’t lose a step or miss a beat.

• Compatible with more than 200 Android, iOS, and Windows mobile devices: This means you can access stats and motivational interactive tools, which help to motivate millions to achieve their goals within the community of Fitbit users they choose.

Fitbit products are available at leading retailers nationwide.

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JOZI

FOR FREE

JOHANNESBURG IS THE SECOND BIGGEST CITY IN AFRICA, SECOND TO CAIRO, AND IS THE BIGGEST CITY IN SOUTH AFRICA. IT IS THE PROVINCIAL CAPITAL OF GAUTENG, WHICH HAPPENS TO BE THE WEALTHIEST PROVINCE IN SOUTH AFRICA. BUT JUST BECAUSE THERE IS MONEY IN JO’BURG, DOESN’T MEAN YOU NEED MONEY TO HAVE FUN THERE. WHETHER YOU LIVE IN OR AROUND JOHANNESBURG OR ARE JUST VISITING (MAYBE TO TAKE PART IN THE SPAR WOMEN’S CHALLENGE), THERE ARE A LOT OF THINGS TO DO THAT WON’T COST YOU ANYTHING. HERE ARE OUR TOP TEN FAVOURITE THINGS TO DO FOR FREE IN JOZI.

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01

A BIRD’S EYE VIEW OF THE CITY

Northcliff Hill is the second highest point in the city and the views are second to none. The northern suburbs are on one side, with the Central Business District on the other. The affluent suburb of Northcliff, filled with its spacious mansions, sprawls below you and the sky seems to go on and on. Northcliff Hill is also known as Aasvoëlkop (Vulture Ridge) because the cliffs were inhabited by vultures before the areas surrounding the hill were urbanized.

Sundowners and snacks on top of the hill is the ideal way to enjoy the city lights and the breathtaking views that Johannesburg has to offer. You can park at the bottom and take a strenuous hike to the top of the hill, or take the easier route and drive to the top.

but open and spacious at the same time.

Circa is open Monday to Friday, 09:00 to 18:00 and Saturday from 09:00 to 13:00, closed on Sundays and public holidays.

For more information, call 011 788 4805 or email gallery@everard.co.za. Entrance to the gallery is free.

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LEARN ABOUT MONEY FOR FREE

The Money Museum at Barclays Towers West is South Africa’s only banking and money museum and displays the history of money dating back 4500 years. The Museum is home to the most complete collection of South African monetary related items in the world. Money has only been what it is now (banknotes, coins, cheques and credit cards) for a very short time. Before that, people traded in commodities such as salt, seashells, metal or animals. The Museum’s history goes back to when trade first began in Johannesburg and features displays of early money forms, from Cowrie shells and Venetian beads to gold coins found in sunken ships. The Museum also covers the history of Absa, tracing its beginnings and the development of the bank along with the development of money in South Africa. The Museum is open Monday to Friday, 08:00 to 16:00. Entrance is free but bring your ID or passport for entrance into the building.

02

APPRECIATE ART AND ARCHITECTURE

Circa on Jellicoe is on the corner of Jellicoe and Jan Smuts Avenue in Rosebank and has quickly gained a reputation as a modern landmark on the Art Strip, one of Johannesburg’s main art districts. Circa is not just an art gallery, it is a work of art itself. The business comes from the contemporary, upscale art from some of South Africa’s top artists inside, but the building that houses these works of art is what draws people in. Hundreds of coloured aluminium ‘fins’ surround the building, partially closing off inside. Being inside gives you a feeling of being sheltered

are documents, sculptures, pictures, videos, medallion collections relating to medical history and a history of allied health sciences. There are hundreds of items of historical interest to be seen and a library of rare books. There are also reconstructions of an African herb shop, a patient consulting a sangoma, a 20th century Johannesburg pharmacy, a doctor’s consulting room, a dental surgery, an operating theatre and an optometry display. You can take an unguided tour through the museum for free, or pay a small fee for a guided tour.

The museum is open Monday to Friday from 09:00 to 16:00 and can be contacted on 011 717 2081.

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WITNESS MEDICAL MARVELS THROUGHOUT HISTORY

The Adler Museum of Medicine is at the University of Witwatersrand’s Medical School campus in Parktown. The museum is filled with invaluable collections showing the transformation of medicine, dentistry and pharmacy through history. On display 2016 • MY JOBURG RACE MAGAZINE

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The museum is open seven days a week from 09:00 to 16:30, but on weekends they are closed between 12:00 and 13:00.

Call them on 011 435 9718 or visit www. jhmt.org.za for more information. Tours are available through bookings and entrance is free.

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FLOWERS, FLOWERS, EVERYWHERE!

08

Multiflora Flower Market is the biggest flower auction house in Africa, with over 600 flower growers and a staff of 144 to keep up with the non-stop activity of the daily auctions. The auctions are attended by more than 400 florists and wholesalers, who distribute the flowers all around the country and export the flowers overseas.

Some wholesalers have outlets in the Flower Hall and sell directly to florists and the public. In the Flower Hall you will find flowers and flowering pot plants for sale, classes in flower arranging and more.

Grandiflora is a gift shop in the mall that sells anything and everything and The Bridal Boutique is your go-to one-stop wedding shop. The auctions are held Monday to Saturday mornings from 07:00 and the mall is open Monday to Friday from 08:00 to 16:30 and Saturdays from 08:00 to 14:30.

SPEND SOME TIME WITH NATURE

Klipriviersberg Nature Reserve is a pleasant surprise for first-time visitors and a delight for nature lovers. Situated a mere 10km from the centre of Jo’burg, you will forget all about the city. The hilly reserve has six hiking trails, ranging in difficulty from beginner to expert, and is great for bird watching. Despite not having any significant wetlands, more than 215 bird species have been identified on the reserve and it is rated by many as a birding hotspot. For those who like to keep their eyes on the ground, there is a surprising diversity of large game such as zebra, red hartebeest and black wildebeest.

Including the many items of botanical, geological, archaeological, historical and cultural interest, Klipriviersberg lives up to its reputation as Johannesburg’s Jewel of the South. The reserve is open seven days a week from sunrise to sunset.

06

BE TRANSPORTED BACK IN TIME

You don’t need to be a car lover to appreciate a visit to the James Hall Museum of Transport. It is the largest and most comprehensive museum of land transport in South Africa, dating back more than a century. The museum holds a fascinating collection of transport memorabilia, artefacts and special interest vehicles.

There is an extremely rare and exciting steam vehicle collection, which won’t be seen anywhere else in the world. Children and adults alike will be captivated by the collections of animal-drawn carts, oxwagons, bicycles, coaches, motorbikes, steam locomotives, electric cars, fire engines and other self-propelled vehicles.

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it is also a memorial to key phases of Johannesburg and South Africa. Some permanent displays include Sounds of the City, which traces South African music from 1920’s slum yards to township jazz, and Tried for Treason, which covers the four year trial of 156 people opposed to Apartheid, including Nelson Mandela.

Attached to the museum is the Migrant Museum, which documents migrant labour in Southern Africa. The museum is open Tuesday to Sunday from 09:00 to 17:00, it is closed on Mondays. Call 011 833 5624 for more information. Entrance is free.

07

EXPLORE AFRICA’S PAST

Take a step back in African time at Museum Africa. Housed in what used to be the city’s main fruit and vegetable market, it displays history through Africa and South Africa. It is not only an important ethnological museum encasing artefacts, paintings, photos, musical instruments and archaeological items of Africa’s past;

09

RELAX AT ZOO LAKE

There is no better place to have a picnic in the middle of a busy, bustling city than

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APPRECIATE SOME FINE ART

Zoo Lake. The popular public park opened in 1908 and has been a hit since. The park is the perfect place for relaxation but is also excellent for jogging, biking or dog walking. Children will enjoy feeding the ducks and can paddle across the manmade lake in one of the brightly coloured boats for hire. You can pack a picnic to enjoy in the shade or the family-friendly Moyo Restaurant looks over the lake and has something on the menu for everyone.

Sports enthusiasts are well catered for with basketball courts, a soccer area, the Zoo Lake Sports Club and a pool. The park is also making a name as a concert venue, the most popular being the Jazz on the Lake concert in early September.

The Goodman Gallery is a contemporary art gallery that is home to the works of 40 local and international artists. The gallery was established in Johannesburg in 1966 and works with artists whose work is contemporary, influential and strives to shift perspectives. It was founded during Apartheid and was a non-discriminatory place for anyone to exhibit their work, white or black. The Goodman Gallery

celebrates its 50th anniversary this year and is celebrating with special exhibitions, installations, video and talk programs, performances and partnerships with major public institutions. The Goodman Gallery is open Tuesday to Friday from 09:30 to 17:30 and on Saturdays from 09:30 to 16:00. They are closed on Mondays. Call 011 788 1113 or visit www.goodmangallery.com for more information.

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RA CE D A Y MUST HAVES MAKE SURE YOU HAVE THE RIGHT SUPPORT with Lorna Jane’s Glamour Sports Bra R999

RUN IN STYLE with Lorna Jane’s Glamour Run Shorts R999 and Glamour 7/8 Tights R1499 GET GREAT PERFORMANCE out of the New Balance Boracay Version 2 running shoes! R1899

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SHIELD YOUR EYES with Bretoni full wrap around sport sunglasses with UV400 protection & flash coating R159.99

KEEP YOUR DRINKS FRESH AND COLD with an Atlasware flask

TREAT THOSE ACHES AND PAINS with Deep Heat 35g Rub R29.95 PROTECT YOUR SKIN with Dermalogica Protection 50 Sport SPF50 R595 STAYING HYDRATED IS VITAL – make sure you have your bottle of Tsitsikamma Crystal Natural Mountain Spring Water on hand.

R6,49 for 750ml with sports cap.

START THE DAY THE RIGHT way with FUTURELIFE® ZERO Smart food™ R38.99

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RUN ON MAXIMUM ENERGY with Powerade R26.99

Don’t be stopped at the start – remember to bring your official RACE NUMBER.

Bring along that WINNING SPIRIT and support your fellow runners!

SUPPLEMENT YOUR ENERGY LEVELS with a Nutrimax lowcarb snack bar R19.95 TRACK YOUR RACE PERFORMANCE with the Fitbit Charge HR R2999

STOP SWEAT in its tracks with Shield Motionsense

GET A GREAT PRERACE BOOST with Bettaway Betta Sport 30 Caps R58.95

PREVENT CRAMPS with Bettaway Betta Mag 30 Tabs R66.95

DON’T FORGET TO BRING YOUR OLD RUNNING SHOES with you on race day and contribute to the SPAR Women’s Challenge Bring A Pair And Show Your Care initiative in association with Caxton.

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WINTER

JACKET STYLE SOLUTIONS IS BUYING A WINTER JACKET TURNING INTO A WARDROBE CONUNDRUM YOU JUST CAN’T SOLVE? MAKE THE COLD MONTHS COOL WITH THESE STYLE SOLUTIONS THAT WILL SEE YOU THROUGH THE WINTER CHILL! Article written by Marieke Merts, courtesy of Spree.co.za

Photographer: Francois Visser | Model: Alexandra @ Boss Models | Hair & Make-Up: Alegria Ferreira & Mary Gouveia

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PROBLEM I FILLED MY WARDROBE WITH DREAMY DRESSES THIS SUMMER, BUT WHAT DO I DO NOW THAT IT’S COLD?

Lace-up Pumps, Footwork, R285

SOLUTION There is no need to stash your beloved bevvy of boho dresses away just because of the temperature has taken a dip. Your summer investment will continue paying off – simply style with that other seventies staple: a biker jacket in a cool shade of camel. The flowing nature of the dress contrasts and compliments the tough-luxe look of the biker jacket. A wardrobe win for sure.

Tiered Maxi Dress, Style Republic, R449

Sherpa Aviator Jacket, Style Republic, R579

Suedette Basic Biker, Style Republic, R549 Sleeveless Cowl-neck Jersey, Cinch, R249

PROBLEM MY FAVOURITE JACKET HAS A CROPPED SILHOUETTE, AND I’M JUST NOT SURE HOW TO PULL IT OFF.

SOLUTION Slip-on Laceless Brogue, Miss Black, R549

Zip Trouser, Mango, R699

A cropped jacket is often the ideal shape as it shows off your outfit while keeping you warm. That said, with incorrect layering a strange shape can start to form (yes, we’re referring to the dreaded muffin top). To avoid this, simply layer with sleek knitwear options, the longer the better.

If the fit is flattering it will result in an allover svelte silhouette. Bonus tip: opt for matching shades for a look that embodies the essense of now.

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PROBLEM MY DREAM JACKET SAYS BOHOCHIC, BUT I’M JUST NOT THAT KIND OF GIRL.

SOLUTION A sherpa-style jacket is hard to resist: who doesn’t want that soft wool lining against your skin? It is, however, a look that became popular in the seventies and if you’re more luxe than Lennon, we might have to relook things a bit. A modern polo neck in a forest tone with a structured mid-length skirt is the way to go here.

Deep jewel tones and slick shapes keep things modern, while still complementing your jacket.

Cocoon Dress, Style Republic, R329

PROBLEM Sherpa Waterfall coat, Cinch, R569

I’M NOT A BIG FAN OF THE LEATHER LOOK, AND SEVENTIES STYLE DOESN’T SUIT ME. WHAT ARE MY OTHER OPTIONS?

SOLUTION It’s time to invest in a perennial favourite: the denim jacket. Classic yet contemporary, trendy yet timeless; the denim jacket will never let you down. Wear over jumpsuits and jeans, dreamy dresses and tailored trousers. It’s the friend that you can take any place, any time. The friend who will fit in with every crowd with no slip-ups in sight.

Denim Jacket in Dark Blue, Style Republic, R399

Sleeveless Cowl-neck Jersey, Cinch, R249

Tiered Midi Skirt, Style Republic, R299

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PROBLEM IT’S GETTING COLD OUT THERE, BUT I STILL WANT TO LOOK GLAMOROUS.

Faux Fur Leatherlook jacket, Style Republic, R599

SOLUTION On the list of things that scream glamour, (faux) fur is pretty high up there. And best of all, unlike its counterparts (diamonds and velvet), it looks totally daytime appropriate when it appears on the neckline of a biker jacket. Styled with a simple dress and chic flats, this look is for the girl who lives her life as if ‘glamour’ is her middle name.

Fringe Cross-body Bag, Cinch, R159

High Neck Swing Dress, Cinch, R299

Lace-up Pumps, Footwork, R285 Rib Midi Jersey dress, Style Republic, R299

PROBLEM I WANT MY WINTER LOOK TO BE TRENDY YET POLISHED. IS THIS EVEN POSSIBLE?

SOLUTION

Jacquard Striped Scarf, Mango, R499

Of course it is! Subtle touches of trend will push a perfectly put together look in just the right direction. A bodycon dress paired with a biker jacket is a slick look, but you need some visual interest to keep you on the trendy side of things. An artfully crafted scarf and the shoe of the season (the lace-ups, of course) all add just the right touch of trendiness.

Instagram this outfit and watch the likes roll in.

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Moto Jacket, Style Republic, R549

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ECO

UPDATES

GREEN HOME DECORATING REDUCES THE NEGATIVE IMPACT ON THE ENVIRONMENT. MAKING CONSCIOUS CHOICES ABOUT HOW WE LIVE AND WHAT WE BUY IS THE GOAL IN UTILIZING GREEN HOME DECOR. WE’VE COMPILED A COLLECTION OF OUR FAVOURITE NEW PRODUCTS THAT NOT ONLY HELP THE PLANET, BUT CAN ALSO SAVE YOU BOTH MONEY AND TIME.

A Clear Outlook Glass remains the only building material that not only insulates us from the fluctuating temperatures outdoors, but it also controls the migration of light and heat into and out of our homes. By selecting the correct type of glass, you can enjoy the natural outdoor vistas, and control UV light and glare – allowing you to insulate your home against excessive heat loss or gain, ensuring that you enjoy the full benefit of the solar heat in the colder winter months, but minimise it in the hotter summer months. When choosing glass, consider the important aspects of natural light, solar heat gain and thermal conductivity.

Leading window and door manufacturer, Swartland, offers several different types of glazing that can contribute to the energy efficiency of your home. One of their most notable products is Low Emissivity glass.

Better known as Low E glass, it has a microscopically thin coating of metal oxide on the glass surface that allows the sun’s heat and light to pass through the glass into the home, while at the same time, blocking heat from escaping the room.

This reduces heat loss and improves insulation by reflecting the radiation, rather than absorbing it. It is available in clear, neutral, blue, green and grey. Its ability to provide improved insulation properties makes this a great insulating choice for all kinds of climates. Chat to a Swartland consultant about the right glass options for your home. For more information and contact details, contact www.swartland.co.za.

Cooking Up an Eco Storm Unlike other types of cookers, every AGA cooker is made from 70% recycled materials and is almost completely recyclable.

Since the very first model was made 90 years ago, 70% of each AGA has been made from used material. Car gearboxes, guttering, old machinery, cast iron cookers, door fittings, drain covers, lamp-posts and much more can all be found in the world’s most famous cooker. As green credentials go, that’s pretty impressive. The AGA is unlike any other household appliance.

Because of its renowned longevity (there are thousands of AGA cookers across the World still working perfectly after 50 years or more of sterling service) you’ll never, for example, find an AGA cooker on a landfill site. Choice of fuel is becoming increasingly important. That’s why models in the AGA collection are available with several fuel options. These include propane or natural gas, and electricity, which has in recent years led the way as a cleaner, lower-cost energy source. For more information or to find your local stockist visit www.agaliving.co.za.

Power Up Are you looking to “green” your home?

Or perhaps you’re just tired of living in fear of load shedding? The Power Up Complete Power Supply is now available in South Africa, an off-the-grid alternative energy solution with twice the performance of other green solutions. The compact high-tech control unit with a crystal battery bank drastically reduces power costs of electricity and puts an end to unreliable power supply issues. The Power Up control unit, a little larger than your laptop and with the aesthetic appeal of an iPhone, functions as an inverter, UPS, MPPT (solar controller) and crystal battery charge controller all in one, and is easily installed in your office or home. The system can collect power from multiple sources – solar panels, windmills, hydro generators, the grid, or traditional generators. Energy harvested can be used immediately, and is also saved to crystal battery banks (which are far greener and safer than gel or lithium technology) for later use. For more information visit www.powerupsupply.com.

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Greener Gardens Outdoor lighting can highlight your home’s architecture, landscaping, and provide added safety. Outdoor lighting goes a long way to improving your home’s night-time curb appeal, as well as extending the amount of time you can enjoy your outdoor living space. Spending a little extra from the onset by investing in energy-saving globes will end up saving you a lot of money in the long run – both on your lighting bills, as well as the cost of replacing the bulbs themselves.

Choosing LED globes for example, can provide energy savings of up to 90% when compared to incandescent globes. They also boast a very long lifespan of between 20 000 and 30 000 hours, which works out to about 10 years of average nightly use. The Lighting Warehouse has recently added stunning new outdoor lights to their already extensive range of outdoor fittings.

Visit www.lightingwarehouse.co.za for more information.

Bathrooms for a Greener Future It is possible to achieve high levels of efficiency and sustainability without having to compromise on design. In fact, a major trend in bathroom design seems to point at sustainability and beautiful design going hand-in-hand. For example, by simply replacing your old toilet with a new one that boasts a dual-flush system, you can save thousands of litres of water every year. The smaller button disposes of liquid waste using around three litres per flush, while the larger button is for disposing solid waste and uses around six litres per flush. These models can save up to 69 000 litres of water per year for a family of four, when compared to an old fashioned 13-litre toilet cistern.

Although showering is far more water- and energy-efficient than taking a bath, modern low-flow showerheads conserve even more water, while still ensuring excellent water pressure. Watersaving faucets are another must-have item in the modern bathroom – look for fittings with aerators, flow restrictors, and cartridges that are built into the mixers that lower the flow rate. Heated towel rails contribute towards resource efficiency by encouraging homeowners to use major power consummators, such as washing machine and tumble dryers, less often. Look for a model that has built-in controllers to adjust the temperature and to switch the rail ‘on’ and ‘off’ – this can reduce the energy consumption by up to 75%. Visit Bathroom Bizarre to view their range of green bathroom fittings and accessories. Visit www.bathroom.co.za to locate your nearest branch.

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Dishwashers can save water and money Contrary to popular belief, using a water saving dishwasher can actually help save thousands of litres of water every year. If you still think that hand-washing is more water-efficient than using a dishwasher, think again. Washing by hand may be quick and easy for a few dishes, but it won’t always save water when compared to a fully-loaded dishwasher. Aside from the extra effort – it would be virtually impossible to wash up to 130 items using 6,5 litres of water. This is what a Miele dishwasher is able to achieve.

Aside from the standard functions, Miele’s dishwashers offer a range of ecofriendly features. One such feature is automatic load recognition technology, which automatically adjusts water and electrical consumption to suit the amount of dishes in the machine. This makes it

viable to use the dishwasher, even when it is only half full. Additional features include SmartStart technology, which allows the machine to switch on automatically when the electricity tariffs are least expensive; and the EcoFeedback technology shows you the estimated consumption on the machine’s display, so that you can keep track of what energy and water is being used. Miele’s SolarSave programme is ideal for households that have a solar heat system, a heat pump or a gas-oil heating system, because it only uses the temperature of the already heated, incoming water. Thanks to the intelligent programme management feature, you can achieve a sensationally low electricity consumption of 0.05 kWh per wash cycle.

Check out Miele’s range of dishwashers at www.miele.co.za.