My Virtual Race by Free Radical Media

MY RACE Official Magazine for the 2020 SPAR Women’s Virtual Challenge

Apart But Still Running Together!

SPAR

Steps Up To END Gender-Based Violence

When you can’t find the sunshine

BE THE Sunshine

Read more inside on... The importance of positivity, coping with the new normal, staying motivated and MORE!

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MY CHALLENGE

MY 02 04 06 08 10

A Message from SPAR Message from the Organisers How It Works Need to Know Challenge Info

Looking back on SPAR Women’s Challenge 2019

SPAR Joins the Fight Against GBV

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30 36 40

Virtual Challenge Must Haves Yes, You Can Be the Sunshine Finding Your Way Back to the Light 20 Questions with Bongi Msomi Smiling Under Your Mask Pro Running Tips

MY PACE 44 46

Garmin Powered by Sunshine Asics Sets the Pace

MY LIFESTYLE 49 52 56

58 64 70

Rebuild After Burnout Support Your Immune System Wake Up on the Sunny Side of the Bed How to #BeSunshine Décor Spring Refresh

Spring Clean Your Grocery Cupboard

Spring Fresh Recipes

2020 • MY VIRTUAL RACE MAGAZINE

Message from

Jerome Jacobs

DIVISIONAL MARKETING DIRECTOR SPAR SOUTH RAND

If you can be your own biggest supporter, you can find the sunshine you are looking for every single day. 2

2020 • MY VIRTUAL RACE MAGAZINE

Charleen Goschen

DIVISIONAL MARKETING DIRECTOR SPAR NORTH RAND

I live #BeSunshine everyday by being grateful for the small things in life and that’s how I start my day!

Sean Komlosy

DIVISIONAL MARKETING DIRECTOR SPAR LOWVELD

SPAR shows its customers an optimistic and positive way forward by simply being there for them. We have been and always will be a COMMUNITY-FOCUSED brand.

Let’s Show the World Our

e are so proud to introduce the SPAR Women’s Virtual Challenge. The Johannesburg, Tshwane and Lowveld SPAR regions have come together to bring you a monumental virtual event – the SPAR Women’s Virtual Challenge! This event celebrates the extraordinary resilience of South African women in a whole new way and is sure to bring the sunshine back into your life! Our virtual challenge is all about moving forward as one community, making history and stepping up for the women of South Africa. Aiming to bring the community together even if we are all apart is something we feel is so important with everything going on around us. This is about continuing something we started many years ago and, especially during this time, people need us now more than ever. This year’s theme, #BeSunshine, is focused on walking together with dignity, purpose and, of course, walking on sunshine! You don’t just get out of bed and be sunshine, it’s a decision.

When you spread your sunshine, people show you sunshine back. So, when you can’t find the sunshine, we urge you to be the sunshine! Be part of this online positivity movement and join 30 000 racers and SPAR as they take to the streets of their neighbourhoods for change, charity, awareness and athleticism. With this event, we are also trying to set the Guinness World Record for the biggest virtual women’s race in the world. This is why every entry matters – help us make history! SPAR is also challenging our community to speak up and show up for the women of South Africa as we tackle gender-based violence in our country. For every race entry of R50, SPAR will be putting together food parcels that will be distributed to those who have experienced gender-based violence and their families. The food parcels will be distributed with the help of Jacaranda FM’s Good Morning Angels. We would like to thank the sponsors who have partnered with us to make

Thank you to all our sponsors

the SPAR Women’s Virtual Challenge a reality. Our sincerest thanks go out to Asics, Sunbake, Garmin, Ecobox, Epimax and Jacaranda FM who have wholeheartedly contributed to what is sure to be South African’s most beautiful virtual event. We cannot wait to see everybody soar across their virtual finish lines, but here at SPAR, the sense of community on the day is what matters most. We want to show our customers a positive way forward by simply being there for them. We are a community-focused brand and we constantly strive to have our community in mind.

Remember to use the hashtag

to show the world how you spread your sunshine one step at a time! We’ll be with you in spirit – and online!

2020 • MY VIRTUAL RACE MAGAZINE

Message from THE

Organisers T

his year has turned life across the world upside down. However, we still have a choice: We can allow this pandemic to destroy us or we can stand up and #BeSunshine in the lives of others. The SPAR Women’s Virtual

Challenge is not only a chance to be the light for someone who needs it, it’s a chance for us to embrace the light in our lives too. While the COVID-19 pandemic has been ravaging the world, another pandemic has been happening in our

beloved South Africa – that of genderbased violence. This year has seen a drastic increase in GBV and SPAR has joined the fight to END gender-based violence. Our first step is donating food parcels to women and families of women who have experienced GBV. We are donating a food parcel for every entry we receive, with a target of 30 000 food parcels. Lace up your running shoes, ladies of South Africa, and take to your own streets on 26 September and join us in what will hopefully be the biggest Virtual Challenge in the world. Get out there and #BeSunshine – for yourself and others.

Nikki Laubscher

ASSISTANT ORGANISER – LOWVELD REGION I’ve always thought that empowerment is like an electric current. To light up and bring power to yourself and others, you must both give and receive the current. That’s what the SPAR Women’s Virtual Challenge means to me. It’s standing up and walking (or running) against genderbased violence and giving a voice to those who don’t have one but so desperately need it. Always remember, if you can’t see a path through a situation then maybe it’s time to clear one for yourself. The last thought I would like to leave with you is who are the amazing women in your life? Is it your mom, your daughter, your best friend? Honour them, not only on 26 September while participating in the SPAR Women’s Virtual Challenge, but every day. Remind them how much sunshine they bring to your life and #BeSunshine in theirs too. 4

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Sophia Matlou

SPAR WOMEN’S VIRTUAL CHALLENGE ORGANISER – TSHWANE REGION Our lives are going through drastic changes and crucial experiences that can be a setback or the start of a new development – how it ends is all up to you. Being a part of one big SPAR family and aiming to break our first ever Guinness World Record through the SPAR Women’s Virtual Challenge is a once-in-a-lifetime opportunity. United, we can break the silence of GBV and together we can and will END gender-based violence to become a better and more loving nation for our future generations. If we can educate and preach love from a young age, the sunshine will start from within you and blossom its way out and shine bright for the whole nation to adopt.

Cornel Steyn

ASSISTANT ORGANISER – JOBURG REGION One of my favorite quotes comes from Laura Ingalls Wilder. “Some old-fashioned things like fresh air and sunshine are hard to beat.” To #BeSunshine, we have to embrace the ‘New Normal’. We have to think about the future and what we need to do to be able to live our best life. Focus on what matters the most to you and don’t let anyone or anything steal your sunshine. There is only one earth and we must take care of it, and that includes looking out for yourself, your community and the environment around you. This year has shown us that we need to restart every now and then, and the SPAR Women’s Virtual Challenge is an opportunity to do just that!

HOW IT What is a virtual challenge?

A virtual challenge is a fitness goal that tasks you to run, jog, or walk your own race, at your own pace. Anyone of any ability can participate and it can be completed at any location.

YOUR OWN ROUTE

SEPTEMBER 2020

06h00 to 18h00

2020 Theme A lot got cancelled in 2020 but you can’t cancel sunshine! #BeSunshine is about walking together to bring happiness and sunshine to those around you. The SPAR Women’s Virtual Challenge celebrates the boundless positivity and resilience of South African women. When you can’t find the sunshine, be the sunshine!

CALLING ALL ATHLETES! These ladies set the pace for the Tembisa Mile and are now upping the pace of our Women’s Virtual Challenge as well! They join our special challenge ambassador group of athletes who are calling on the athletic community to join in and support the SPAR Women’s Virtual Challenge!

PUBLISHER Free Radical Media info@freeradicalmedia.co.za

EDITORS Marlene Gunter Retha Ingenbleek Nikki Laubscher MANAGING EDITOR Nicola Profir editor@freeradicalmedia.co.za

Guinness World Record THE SPAR WOMEN’S CHALLENGE IS AIMING TO BREAK A GUINNESS WORLD RECORD! Be sure to post your Virtual Challenge photos and videos on 26 September 2020 using #BeSunshine #SPARVirtualChallenge so you can be counted towards the world record!

BLing it on BIBBI All she has to do is lose 45kg – and hopefully have some fun along the way! Introducing Bianca du Preez aka Bling It On Bibi, who will be reminding us all to be the sunshine by finding the comedic moments in life in the run up to the SPAR Women’s Virtual Challenge. Don’t miss out on her unique and hilarious take on lockdown, exercise, and everything in between – follow her on social media @bibi_the_change and on the SPAR Women’s Challenge Tshwane and Joburg Facebook pages – like and share some laughter and sunshine!

JOIN the coversation WEBSITE:

Stalk Us!

www.sparvirtualchallenge.co.za

FACEBOOK:

@SPARLadiesTshwane @SPARJoburgRace

TWITTER:

@SPARLadiesPTA @SparJoburgRace

INSTAGRAM:

@SPARLadiesTshwane @SPARJoburgRace

Remember to use the hashtag

SHARE YOUR VIRTUAL CHALLENGE EXPERIENCE BY POSTING ON SOCIAL MEDIA AND USING THE OFFICIAL HASHTAGS!

DESIGN & LAYOUT Aneska Meintjes +27 82 851 1441 aneska@freeradicalmedia.co.za IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott AMBASSADOR PHOTO SHOOT: Location: World of Rugby, Randburg Styling: Follicle On the Move Makeup: Follicle On the Move Photography: Willem Botha ADVERTSING SALES info@freeradicalmedia.co.za CONTRIBUTORS Retha Ingenbleek, Marlene Gunter, Sophia Matlou, Cornel Steyn, Nikki Laubscher, WarriorRic, Elana AfrikaBredenkamp, Garmin, Futurelife, The Sweat Shop, Nicola Profir, Elaine Pienaar, Freebees PR My Virtual Race Magazine is published annually by Free Radical Media. My Virtual Race is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. My Virtual 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 Virtual 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 Virtual Race magazine. 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.

Is the proud publisher of this publication

challenge is freed of geographical and time zone confines, the start time will be an entrants’ local time.

04: Can I enter the SPAR Women’s Virtual Challenge if I do not live in South Africa?

Need to Know Challenge Info

02: Why did you launch a virtual challenge?

From what not to do, what not to forget and what you really need to know – it’s all here, so read carefully!

01: Is the 2020 SPAR Women’s Challenge Grand Prix Series cancelled?

Yes, the 2020 SPAR Women’s Challenge Grand Prix Series is cancelled.

Following the cancellation of events across the country due to the COVID-19 pandemic, our loyal SPAR Women’s Challenge fans overwhelmed us with the number of messages of hope, support and most of all – wanting to know if there was some way, any way, for them to not miss out on the 2020 race. After extensive discussions at SPAR and across the various regions, the SPAR Women’s Virtual Challenge was born!

03: When will the Virtual Challenge take place?

The virtual challenge will take place on 26 September 2020, anytime between 06h00 and 18h00. Subject to government lockdown regulations. As the virtual

Yes, you can still support the SPAR Women’s Virtual Challenge even if you reside outside of South Africa. You will however not receive a welcome pack, but your entry fee will go towards our charity cause.

05: Will I get a medal? Unfortunately, no.

06: Will I be able to train and race the Virtual Challenge with my running club?

This will strictly depend on the COVID-19 related hygiene, physical and social distancing regulations and lockdown levels set out by participants’ local authorities.

07: Will I be able to run, jog or walk in a group? This will strictly depend on the COVID-19 related hygiene, physical and social distancing regulations and lockdown levels set out by participants’ local authorities.

08: Will there be route support and water points?

Due to the nature of the SPAR Women’s Virtual Challenge, with people participating in every corner of the world, entrants are required to be self-supported. If COVID-19 related lockdown and distancing regulations allow this at the time, why not encourage your family and friends to be a part of your journey and support you along the way!

09: How will the EVENT be timed?

You will be required to time yourself.

10: How can I add my voice to the VIRTUAL CHALLENGE community on the day?

You can post a selfie at your start, finish or along the way to social media platforms using the hashtags #BeSunshine and ##SPARVirtualChallenge. If you are running with your phone and stopping for pictures along the way, please be aware that crime is on the rise. Only stop to rest or take photos in safe locations. We encourage you to be vigilant and observant of your surroundings for your safety.

11: Will a welcome pack be included in the entry fee?

Yes, entrants residing in South Africa will each receive a welcome pack containing the following: t-shirt, face buff and the beloved My Virtual Race magazine. Inland entry ticket holders will be able to collect their welcome packs at their nearest participating SPAR store from 14 to 25 September 2020. If you cannot find a participating SPAR store near you when entering, you can book a courier ticket to have your welcome pack delivered to you. It is compulsory for all ticket holders who reside in coastal areas to book a courier ticket. Due to posting restrictions and courier costs, entrants residing outside of South Africa will unfortunately not receive a welcome pack. Welcome packs will be delivered to your specified address before the race. T-shirt sizes are limited to inventory availability. Face buffs are one-size-fitsall and limited to 30 000 entries.

14: Can I enter the SPAR Women’s Virtual Challenge at a SPAR store? No, entries will only be available online at iTickets.co.za

15: How will different lockdown rules impact the Virtual Challenge?

We find ourselves in strange times at the moment, and nobody can predict what is going to happen in the next few months. The SPAR Women’s Virtual Challenge is meant to give runners from across the world the opportunity to unite on the day, and run in the conditions they are allowed to, as long as they comply with their local regulations.

Remember to use the hashtag

12: Can I do the Virtual Challenge on a treadmill? Yes, you can.

13: When do online entries close?

Online entries close on 4 September 2020.

SHARE YOUR VIRTUAL CHALLENGE EXPERIENCE BY POSTING ON SOCIAL MEDIA AND USING THE OFFICIAL HASHTAGS!

Let Light the Way Forward!

2020 • MY VIRTUAL RACE MAGAZINE

Who could forget the atmosphere and excitement of the 2019 SPAR Women’s Challenge races?

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Coming Together

No Matter What! The SPAR Grand Prix Series, made up of the SPAR Women’s Challenge races that take place across the country every year, has become one of the most anticipated and beloved events in the country. Due to Covid-19, these events were cancelled in 2020 but the teams behind these races decided to move mountains to make something happen for our fans this year. From this inspiration, the SPAR Women’s Virtual Challenge was born!

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It might seem like just a distant memory at the moment, and we share the nation’s disappointment following the cancellation of the SPAR Women’s Challenges across the country due to the Covid-19 pandemic. SPAR is committed to helping South Africa recover in any way we can so that next year, all the events that we know and love can make a comeback. Until then, we are proud to be hosting the SPAR Women’s Virtual Challenge. We hope that this event will give you enough sunshine to power you through this difficult time – and to tide you over until you can enjoy the SPAR Women’s Challenge races once again!

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Joins the Fight to Help END Gender Based Violence “I

would like to offer my and my organization’s sincere support for the victims of gender-based violence. I commit myself and my organization to be part of working towards a practical solution to free our society from all gender-based violence,” says Graham O’Connor, CEO, SPAR Group Ltd. The resulting SPAR initiative is an ongoing campaign aimed at helping END gender-based violence by using their vast footprint and media reach to offer GBV victims access to life-changing help. SPAR has partnered with LifeLine, a highly established and resourceful trauma counselling call-centre, to provide immediate and professional support. The Group is also supporting many of the country’s care centres. The centres are supported by various SPAR initiatives like the Women’s Month ‘Make Change Happen’, where customers purchase a pair of bracelets for R5 and every cent goes to a regional charity that uplifts women in the area. Some of the 14

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Gender-based violence is a social ill and as far as SPAR is concerned, the time for passive involvement in the fight against it is over. SPAR has pledged to take action against genderbased violence by offering tangible support to victims on a sustainable basis.

centres supported by SPAR include the Saartjie Baartman Centre for Women and Children in the Western Cape, The Open Door Crisis Centre in KZN, the Port Elizabeth Rape Crisis Centre in the Eastern Cape and the Greater Rape Intervention Project in the Lowveld. SPAR is determined to make a difference by taking the fight against GBV in-store, on radio and across social media platforms with a bold ‘END GBV’ message. This impactful communication creates awareness and education, while providing direct links to help and support, 24 hours a day, 7 days a week. It’s great to see a corporate paying more than lip-service to this critical subject and getting involved with practical, immediate solutions for those suffering the horrors of GBV. Here’s hoping other responsible corporate citizens take SPAR’s example and add real action to the call for an END to gender-based violence in society.

The SPAR Virtual Women’s Challenge has extended SPAR’s footprint in supporting the fight against GBV. For every event entry, SPAR will be packing a food parcel for someone who has experienced GBV. The food parcels will be distributed with the help of event partner, the Jacaranda FM Good Morning Angels. Thank you for entering the SPAR Virtual Women’s Challenge and supporting our commitment to support those who have experienced gender-based violence and eradicating it.

Everything you’ll need to be prepared on

26 September 2020!

Keep it Fresh:

VIRTUAL CHALLENGE MUST HAVES

Earthsap Deodorant Grapefruit & Geranium, R59

MY CHALLENGE

Lamelle Helase 50, R525

TheraVine Anti-Pollution Infra Shield, R325

Sun Protection:

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MY CHALLENGE

Stay Hydrated:

Pace Yourself! Garmin Forerunner® 35, RSP R3 499

Don’t forget to stay hydrated! Purify your water at home with KURO-Bō’s recyclable activated charcoal water filter, Starter Kits from R410

Fuel on the Go FUTURELIFE® Crunch Bar R10.99 aQuellé Still Natural Spring Water 750ml – with flip-top , RSP R8.99

FUTURELIFE® High Energy Bar R12.99

FUTURELIFE® High Protein Lite Bar R16.99

Don’t forget your T-shirt and buff

Gear Up! ASICS, Cumulus 22 Ladies, RSP: R2299

Help us spread the bright colours of sunshine on 26 September by wearing your official SPAR Women’s Virtual Challenge t-shirt and buff!

Please note that the prices shown IN this article reflect the recommended retail selling price and that costs may differ from retailer to retailer. 18

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MY CHALLENGE

“I can’t.” Is being ‘the sunshine you want to see in the world’ just a matter of having a can-do attitude? Could it really be that simple? According to WarriorRic, it is, and by embracing a mindset free of limitations, we can open ourselves to boundless positivity and a healthier, more optimistic outlook! By WarriorRic

Yes You

Such an easy throwaway line in response to difficult, and even not so difficult, circumstances. A phrase that we have become more and more accustomed to as mature adults who have been taught to stay inside boundaries and limitations that many might say are meant to achieve order and civility. But how did we behave as children before we were told, “No!” time and time again in response to our yearning to ‘go outside and play’ or ‘to have our big sister join us in a game’ or ‘to try to make mama’s famous pecan pie?’ We believed we could. In fact, in defiance, we often uttered the words under our breath, “I can,” even after being rejected by adults and older siblings. The Covid-19 Crisis has undoubtedly changed our normal - but that doesn’t

Not until I felt your sunshine, Did I realize that I had been in the shade. have to be a bad thing. Who wants ‘normal’ anyway? Were we created to be normal? Average? Mediocre? I don’t think so. Do order and civility have to be dull and lack excitement? To breakout of the mundane of normalcy, we must learn and unlearn behaviours to which we have grown accustomed. We need to set a precedent for ourselves and not seek out the normal or even the ‘new normal.’ It’s time for us to stretch ourselves towards the extraordinary. But how can we be extraordinary, especially during a global pandemic spawned by a highly infectious disease called Covid-19 that has caused governments like ours to create lockdown measures and restrictions that seem to further suppress our happiness?

Say, “I can.” “Yes, we can” was the political platform made famous by former US President, Barack Obama. He and his team built and ran on a campaign that embraced the audacity of hope. However, before they could garner support from others, Obama had to believe in himself. He had to say, “I can win the presidency.” He decided in faith, was determined by the work, and devoted himself in love to break through the boundaries and limitations that many (including himself) could have built as an

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MY CHALLENGE

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MY CHALLENGE

insurmountable obstacle to becoming America’s first Black President. The “I can” is in all of us. I call it ‘joy.’ It is the joy of a child who speaks it, claims it and then does it! It’s the imagination and wonderment of what one can become by taking a chance and risking the comfort zone for something greater. It is the prize worth fighting for that brings us true happiness. When we acknowledge the joy within, we don’t rely on people to make us happy. We all want to be happy. I just think we look for happiness in the wrong places, for example, when we seek approval from people who either don’t care or choose not to empathise with our unhappiness. Rather allow people to witness your joy within that might make them happy, and in return, their expression of happiness will bring a smile to your face – even in the midst of the most difficult of times. Smiling is more contagious than Covid-19 can ever be. Allow the joy within to bring a smile to your face and watch how the world smiles back at you. This year’s SPAR Women’s Virtual Challenge is different than any other 22

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SPAR event we have experienced before due to the era we find ourselves living in. However, the joy and excitement around a SPAR event are not cancelled. In fact, the way of doing the old races is not postponed either. This hallmark event that we have come to love and anticipate annually will never be the same. Things are changing. You are changing. We are changing...for the better! Get ready for an extraordinary challenge like never before and allow the joy within to be your sunshine for others. Who knows, maybe our future will be brighter because of your ‘I can’ and the sunshine you share every day. I’m bringing my sunshine to the SPAR Women’s Virtual Challenge this year. And if you bring yours along with 30,000 fellow participants, I am convinced that the darkness of 2020 cannot prevail.

MY CHALLENGE

Finding Your Way Back to the

Light O

n 16th September 1992, Leilani Kuter was staying in a youth hostel when she was brutally raped and left for dead. “Luckily, I am still alive to share my story and hopefully help others. My rapist, who called himself Frankie, was there to kill me but I survived,” says Leilani. Today Leilani has become a prominent voice in South Africa’s fight against gender-based violence (GBV), bravely telling her story again and again, hoping that its impact will bring awareness to this on-going challenge in the country. In trying to heal, Leilani says she turned to her faith for strength as the mental and emotional scars that she was left with affected her life in a myriad of ways. “It’s been an up and down journey. I have been in many 24

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verbally abusive relationships with men, I have struggled with depression and sometimes still do. Today though, life is great. I am married to a wonderful man and I have a lot to be thankful for. An incident like that changes you as a person. I do have trust issues and I still get nightmares sometimes, but luckily not that much anymore.” Jacaranda FM Presenter, Philicity Reeken, was raped by a stranger in Eldorado Park at age seven. “He approached me after school with tickets to the circus. I realised something was wrong when he took my hand. I saw two women in the distance and I wanted to scream but he told me if I scream, he will kill me. The act took my innocence away. As an adult you look back and think ‘what a ridiculous ruse’ but it was

Two different women from different backgrounds bound together by one shared experience that no women should ever have to go through, share their journey. SPAR Women’s Virtual Challenge Ambassadors, Philicity Reeken and Leilani Kuter sat down with us to add their voices to the global gender-based violence awareness conversation to bring hope to survivors by sharing their journey, and to show how they have both courageously fought through the darkness to find the light.

a big deal for seven-year-old Philicity,” she recalls. Philicity explains that healing from this experience was a long process and made her feel wary of men. “In some instances when I was younger, I became quite angry and would always be ready to attack. I had to learn to be gentler with myself and others. My mom was definitely my biggest support and made sure that I went for therapy to get the help I needed.” One major aspect of moving on after experiencing GBV – in any form – is how you see yourself in the weeks, months, years and decades afterwards. Recently, concern has been raised around the labels we use when we talk about women who have experienced GBV. Some feel that the term ‘victim’

MY CHALLENGE

Philicity Reeken

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MY CHALLENGE

What we really need is to be uncompromising as women. Uncompromising in your belief in yourself, your self-worth and your value!

takes away from a woman’s power and that the term ‘survivor’ places added pressure on women to survive – making them inadequate if they are struggling. The answer to this complicated question lies solely in speaking to women who have been affected. Leilani feels the decision between labelling yourself as either a victim or a survivor is a personal one. “I absolutely classify myself as a survivor, but every person needs to decide this for themselves. My personal viewpoint is that you become a survivor when you have forgiven the person and have found some kind of peace about it. It can take a very long time, but it is so rewarding when you reach that point. I can truly say I am a survivor today. My biggest wish is for others to get to that point – just don’t be too hard on yourself.” Philicity on the other hand believes that each person should uniquely define themselves on their own terms. “I have always struggled with the ‘right’ term I want. I consider myself a woman who 26

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was raped. Neither a victim nor survivor. It’s my way of taking away power from the rapist by not giving them the power of defining my spirit and my experience.” Conversations like these are helping to drive awareness and to focus on women’s experiences in a way that makes them feel more comfortable in sharing their stories and seeking professional help – but is this enough? Where else are we falling short in the fight against GBV? For Leilani, it starts with our justice system. “Not everyone agrees, which is fair, but I agree with Herman Mashaba’s stance that the death penalty should be looked at in GBV cases.” For Philicity, it goes even further into South Africa’s societal and economic challenges. “I think we are falling short in a number of areas. Reporting cases is a nightmare for women who report them. Police investigation is deplorable. Bail is far too low and too easy to get. Rape apologists are everywhere, men don’t hold men accountable, and we are

still seeing victim blaming and shaming. Ultimately the lack of education, poverty and basic humanity are just as much to blame.” She also feels that men can do more and play a pivotal role in this fight as well. “I think that men have to maybe start living in a woman’s world. By that I mean that as women we live in a world where unfortunately we are always looking out for danger. Shopping, jogging, driving, sleeping, going out with mates. I think until men accept the fact, that as women, we constantly feel like prey, and make a concerted attempt to make changes nothing will change. They also need to be cognisant that the abuse cycle starts with sending sexually explicit pics to unsuspecting women, making inappropriate remarks about women or dismissing a women’s anger when she finds those things upsetting.” The dismissal that Philicity refers to has an insidious way of limiting the direct and open conversations that we as society should be having

MY CHALLENGE

Leilani Kuter

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MY CHALLENGE

I can truly say I am a survivor today. My biggest wish is for others to get to that point.

around GBV. “We need to have these conversations even if it makes men feel uncomfortable,” says Leilani. “There are two reasons why men get uncomfortable. Either they are totally against it because perhaps they were brought up with a household culture that fostered respect for women or they feel ashamed at having been abusers themselves.” According to Philicity, those who have experienced GBV deserve to have their stories heard. “People who have suffered sexual assault at the very least deserve to tell of their experience and if it makes you uncomfortable, try to imagine the discomfort the person went through. Hopefully it pushes you to do something to make sure they never have to feel that way again.” Both Leilani and Philicity have chosen to share their experiences publicly to help encourage others to do the same – and to offer advice, reassurance and hope to those who need it. There are thousands of women out there who are still battling the darkness of their experience and could use words of encouragement to help them find the 28

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light again. Leilani advises that seeking professional help is crucial. “PLEASE start talking about it, see a professional person, start writing about it, reach out to support groups, reach out to me but please do not walk alone with the pain inside you. Nobody can assure a person that their life will be better, but I personally can assure you that your life can get better day by day if you take action. There is no miracle, but you deserve to have some wholeness.” Philicity encourages those who are on this healing journey to try to move towards acceptance that your life has been forever changed. “I can tell you that your life will never be the same again – but you have the power to choose whether the change is good or bad. This is your opportunity to take your power back, bit by bit. You are worthy of love, joy, happiness, and greatness. The words I have are not profound – all I can say is that when you are ready, I am here. If you need an ear, a shoulder, a cheerleader I am here. Please know this doesn’t define you. You can tell one person in a whisper

or to thousands shouting it from the rooftops. You decide how you heal! Also, this process isn’t linear. So please don’t be hard on yourself when one day, or week or month you’re fine and then you aren’t.” Both of these women have rediscovered the light side of life after extremely traumatic events and agree that finding the sunshine is important. “Being the sunshine that I want to see in the world is important to me because I am a happy person by nature, and I treasure happy moments. I create most of my own happy moments because I believe that we cannot wait for others to create them for us. I wear yellow because the man who raped me was wearing yellow and now I can embrace the colour of sunshine today,” Lielani explains. Philicty encourages everyone to look for the light in any way they can. “It is imperative that I seek sunshine, every day in everything. I mean that in a physical, emotional, and spiritual sense. The light will always come after the darkness!”

MY CHALLENGE

Our SPAR Proteas Captain and SPAR Women’s Virtual Challenge brand ambassador answers 20 questions to give us some neverbefore-seen insight into her life, her feelings about netball, and how she finds the light in lockdown!

Playing Questions with Bongi Msomi 30

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01 Q A

What was your childhood like?

I was born and grew up in Hammarsdale Township, in KwaZulu Natal. We were quite a big, busy, cultural family with a straightforward directive provided and respect being the key. I still thank my parents for that. I was a very playful child – I even used to go to school barefoot to make it easy to get there and play without worrying about losing my shoes and getting a hiding! I had to comeback from school and wash my shirt and socks (if I did use them) to wear it the next day. We had a few ceremonies at home: slaughtering of cows that required us to go to the forest to fetch some wood to make fire for cooking in big pots outside the house. When I think of this now, it makes me think of how different we all are and how exciting it is that we have so much to share and learn from each other. I lived a normal township life back then. We used to go and get water from the main taps away from home for drinking, cooking, bathing and washing. Luckily there were quite a few of us so we could go in a group to get what we needed. Looking back, I realise it was maybe the best thing ever to grow up like I did. It made me the person I am today and I wouldn’t have it any other way.

02 Q A

Tell us about your netball journey.

My journey started when I was 16 years old and was asked to fill in a WD position. Up until then I had been standing on the sidelines watching and supporting my friends – I had no interest in being on the court. I had a lot of challenges and tried to pull out a few times but my coach wouldn’t let me. It was hard to join the sport so late. I was very much aware that my netball skills were minimal to none and of course the girls knew that too and threw some nasty words my way. This made me want to give up. At that time, teachers played a big role in identifying talent and the norm was to tell a learner to play sport rather than asking. I was punished a few times for not showing up at training and trying to stop playing. Today, I thank Thisha, Mr Mncwabe, for firstly forcing me to carry on playing, and secondly for being my mentor ever since. I wouldn’t be where I am today if it wasn’t for his coaching, guidance and support. I have captained the Umgungundlovu District netball team, KZN Kingdom Stars, SA Under 21 and the SPAR Proteas. I’ve played four seasons overseas, three Commonwealth Games, two World Cups and been named KZN Sportswoman of the Year four times. I am currently the SPAR Proteas Captain and work as a Netball Manager and Coach at the University of Johannesburg. It has been an extraordinary journey and I am loving every moment of it.

03 04 05 Q A Q A Q A

What is one major way that netball has changed your life? It’s been educational! My confidence grew as I travelled and interacted with people from different walks of life. The experience I’ve gained through leadership roles in my netball career has been tremendous. I have learnt so much through these opportunities. Knowledge is powerful.

What is the biggest thing that netball has taught you? Netball has taught me to figure out what I am about and to be true to that before people figure it out for me and take advantage.

In your wildest fantasy, where will netball take you? BM Netball building a worldclass indoor netball facility which can host international events and run a fully operational BM Netball Academy, where we focus on the holistic development of an athlete, and a home for community outreach programmes as well. 2020 • MY VIRTUAL RACE MAGAZINE

MY CHALLENGE

06 10 07 12 08 11 13 09 Q A Q A Q A Q A 32

Which match would you say is the highlight of your career so far, and why?

I’m torn between SA vs JAM and the SA vs AUS match at the Netball World Cup 2019. At the moment there is a slight lean towards the SA vs AUS. Losing to AUS by two goals on the biggest netball stage in a Semi-Final was pretty special as this showed how far the SPAR Proteas have come.

Which match is the toughest one to look back on, and why?

SA vs NZ, Quad Series. This match went into extra, extra time and we ended up losing by two goals. I still feel like we won that match. I can’t even bring myself to watch it.

Q A

What is the one thing that is always in your gym bag when you go to a match?

Bubblegum and a banana... these two are a package deal! Ha ha!

Have your family always been supportive of your career?

Not so much in the beginning. Netball was not as popular or as well-known back when I started. Today my family are my biggest supporters and attend my matches when they can – even the local games. We are now a more netball orientated family as my sister and some of my nieces play netball as well, which is exciting!

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Q A

How has lockdown affected the game for you?

The first two to three months was good for me as I very rarely get a long break to spend time with my family and loved ones. This break has also allowed me time to miss the game that I love but with the extended lockdown, I’m ready to be back on the court, not just as a player but as a coach too. I also feel for the athletes I coach as it would have been great for them to get a chance to compete this year which now seems impossible.

What one thing do you wish someone had told you about netball at the beginning?

I knew being an athlete was going to be hard, but I wish someone had told me it was going to be consistent hard work, day in and day out, both on and off the court. Also, it would have been great to be aware of all the outside influences that one would have to face/deal with. As much as I would have liked a heads up on what I was getting into, the journey I have travelled has made me more resilient, built my character and I am a better person from it all.

Q A Q A

What message would you like to send out to junior netball players? Run your own race. Be better today than you were yesterday. Focus on investing in yourself. Work hard, train hard and enjoy the sport. The balance between studies and netball is very important.

How have you been keeping busy during lockdown? I am working from home. Virtual training has been really interesting and has really enhanced my love for coaching (I do approx. 40 players on a one on one basis). This has also given me time to settle into my role as I only started at UJ last year. I also fit in my daily training as I have my SPAR Proteas programme to follow. I have to say cooking has been the most challenging sport this lockdown – I can proudly say, I have now mastered the art of making an omelette, LOL.

MY CHALLENGE

14 17 18 19 15 20 16 Q A

Q A Q A 34

How do you stay motivated to train during lockdown?

Being motivated is actually easy for me because I love what I do. Every day I coach and interact with young kids (UJ Netballers) who remind me even more why I love this sport and how much more I can offer. Their dedication alone excites me. Not forgetting my BM Netball Project which looks after the Hammarsdale Sunbeams Teams back home. Watching them grow demands bigger plans for them to have an opportunity for a better future. Being in a position to make a difference in their lives motivates me!

How do you think netball will be different after COVID-19?

Personally, I don’t think much will change after COVID-19 with the running of the sport, but the excitement and appreciation of being on court will be on another level.

What has the arrival of Covid-19 and the lockdown taught you about yourself?

COVID-19 has taught me that there is no “later”. I have to live and appreciate what I have now and make the most of it. This time has allowed me to reflect on my life and acknowledge how far I’ve come and how proud I am of myself. It has highlighted my resilience to life’s challenges.

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Q A Q A

Have you had moments during 2020 that have made it tough to find the sunshine in life? Fortunately I have been blessed. Even with the pandemic and all that it has brought, it has given me an opportunity to take advantage of the time I have and focus on the positives.

How do you manage to ‘be the sunshine’ in everyday life?

I always look for the positives in every situation, which allows me to see the areas for improvement without judgement and by also sticking to my principles and values no matter what. Being true to who I am is important to me.

Q A Q A

Who is the sunshine in your life? Makangenzie, also known as my mum!

What does the rest of 2020 look like for Bongi? Being able to go home as soon as I can and spend time with my family. Gosh it’s been long! NSA has also announced that if all goes well we can look forward to being back in competition sometime in October. Thanks to God I’m still safe and healthy, this year has been really tough on EVERYONE. I pray that we get back to a new normal sooner rather than later with the least amount of lives lost.

MY CHALLENGE

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MY CHALLENGE

Smile How to

“New Normal.” I know, right? I don’t like those words very much. So I want to introduce you to some other words that you will LOVE. Out of lockdown, into lockdown, and out and in again – we have all learned new skills. No, really, we have! I am about to prove it to you. By Elana AfrikaBredenkamp

Under Your Mask by Creating Your Own

he pressure we put on life in general has either been exaggerated by the lockdown or gotten us to somehow give up. But we all learned to at least try to juggle it all, try to run, try to home-school, try to smile, try to bake, try to garden, try to stock up on food, try to be kind and helpful, try not to road rage, try to work on ourselves, try to pray, try to believe, try to be optimistic, try to cry – and try to find meaning from this invisible monster that has come to teach us a few things about life. TRY.

I LIVE MY LIFE BY CONCLUSIONS

This means that I read different books and listen to various podcasts that all end with a life lesson that I can live my day by. You know the saying ‘take it one step at a time’? Well, the fancy term for that is to have micro goals. So instead of running a marathon, you just do a few push-ups. Instead of cleaning the whole house, you clean one room. Instead of

trying to become a whole new YOU, you could change your life and bad habits by just adapting to one good habit at a time. Instead of reading a whole book, you can read two pages a day and still make progress. Over the last couple of months, I’ve done a few interviews that have taught me that we as humans can still conquer while doing things one step at a time. I did a few webinars with very well-known people, and learned that lockdown also robbed them of patience and finances – that we really are in this together. I had a fascinating chat with a young speaker and self-leadership expert who taught us the phrase ‘seize the morning; seize the day’. She suggested I wake up 30 minutes earlier in the morning. It changed my life. I managed to do 30 minutes more in my day than what I usually do. In another interview, I spoke with a lady from Los Angeles by the name of 2020 • MY VIRTUAL RACE MAGAZINE

MY CHALLENGE

Dina Hurwitz about ‘harnessing strength in the face of a challenge’. She talked about how we humans are resilient, which is a quality that not all of us realise we possess. She then, on a live interview, introduced me to her husband who has been bedridden and ill from a motor neuron disease for the past 6 years. To see his eyes light up while I chatted with him all the way from South Africa and to hear his darling inspirational wife giving us her time to say, “No day is as hard as today; tomorrow is always better,” made me feel like I own the world. You never understand pain until you see someone else’s. In another interview, I learned about inclusivity and how, if we have empathy and try to understand what others are going through, we might find progress in 38

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our own personal life, relationships and work. I have my business mom, Mimi Nicklin, to thank for that concept. Miryam Swerdlov taught me how we as women are the ‘glue’ of the family. Imagine being an aromatic diffuser in your home. Who do you want to be? That’s how you behave and take action. All of these themes from the many conversations I had have one thing in common: All of these conversations presented a sense of gratitude for the small things – a thanks for the simple things in life. You might have lost a lot during this time. But the sun shines! And even that is an opportunity to be grateful, because it means you had the opportunity to see something new – a morning; lightness; and life.

Moreover, do not speak of depressing matters, Heaven forbid. Rather, appear to be in a state of joy, as if you are full of happiness in your heart. Even if there is no happiness in your heart at that moment, in the end there will be. How we act eventually affects how we feel. ~ Tzemach Tzedek

MY CHALLENGE

We’re Apart But Still Running

Together! Rene Kalmer and Kesa Molotsane have been prominent figures in the SPAR Women’s Challenge races over the years – and they both have SPAR Grand Prix victories under their belts. Although numerous running events in 2020 have been cancelled, Rene and Kesa’s love of SPAR events cannot be cancelled and they will be with you in spirit as they join the SPAR Women’s Virtual Challenge participants. They’ve shared their tips for staying motivated when you feel like you are running all alone!

Kesa Molotsane on Running with SPAR Sunshine! My debut year taking part in the SPAR Women’s Challenge was in 2017 and I won both my debut race, Cape Town April 2017, and the SPAR Grand Prix that year. In the 2018 Grand Prix, I came 4th overall and in 2019, I came 3rd overall which made me the only South African in the top 3 and first South African on the Grand Prix board. Taking part in the SPAR Women’s Challenge has been the most amazing experience in my running career. The thought of lining up with thousands of other women sounded like a dream at first. This competition has challenged

Rene Kalmer on Lockdown’s Silver Linings Let’s be honest: it has been hard and very tough on all of us, but the lockdown does have a few silver linings. For me personally, I love getting to spend more time with our three-yearold daughter, Karli. In this time, I have 40

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also had the chance to reflect on my running career while going through some old running photos. I even discovered my first ever official race photo from my first SPAR Women’s Challenge back in 1994. At the time I

me to become a better individual in society and my career has evolved in ways I could not have imagined. I am grateful for the opportunities to be a part of such a prestigious event over the past few years. Each year of participation in the challenge has completely changed how I view life and has given me a greater perspective when it comes to the growth of women in sports. I’ve gained all this and so much more from the challenge and I am grateful that I could share my experiences with the world; especially women in South Africa.

was 13 years old and very excited to be in the same race as my childhood hero, Elana Meyer. Also, not to mention the excitement of my first ever t-shirt and goody bag. 20 odd years later and I still get excited over every goody bag and I love spotting fellow SPAR ladies rocking their t-shirts on the road while out jogging or in the gym. I just can’t

MY CHALLENGE

Running alone is actually beneficial. Make use of that opportunity to reminisce about your experiences; use it to plan for the future, and to reflect on what you are working on. Focus on your training – you might realise all the important things that you haven’t been doing right in your running career and your life in general! ~ Kesa Molotsane 2020 • MY VIRTUAL RACE MAGAZINE

MY CHALLENGE

help giving them an extra big smile when seeing our mutual interest. I can’t wait to add the SPAR Women’s Virtual Challenge t-shirt to my collection! Never in my wildest dreams could I have imagined that SPAR would play such a huge role in shaping my running journey. I have competed in 67 SPAR 10km races over the years, I have won 27 SPAR races and won the SPAR Grand Prix series in 2007,

2009 and 2012. I’m forever grateful for the platform SPAR has given me and thousands of other runners to race and perform over the past 30 years. My highlight was definitely winning a car as part of the 2012 SPAR Grand Prix series. SPAR has literally been there every step of the way in my running journey and it feels very strange not to travel to any of the SPAR races this year, for the first time in two decades.

Kesa & Rene’s Pro Running & Training Tips! 01: Get the right running shoes

Shoes are the most important running equipment there is. If you are a newbie runner it is best to go to your local running store where a specialist can help you to get the perfect running shoe according to your physiology, fitness profile and training goals. Proper running shoes will make running a lot more comfortable, help you improve your fitness levels and help to avoid running related injuries like shin splints, knee pain and foot pain.

02: Start with run/walks

The run-walk method is a great way for new runners to get started. Start by running/walking for 20 to 30 minutes three times a week. You can also opt to go for a longer run/walk over weekends. Once you are comfortable with your current level of fitness, you can gradually increase the amount of time and days you are running. The “Talk test” is a great guideline regarding pace – if you can hold a conversation while training, you’re at the right pace.

03: Avoid the terrible Too’s

Runners who do too much too soon without giving their body enough time to rest and adapt will eventually run into trouble and risk injuries.

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Make sure you don’t fall into the trap of ‘too much, too soon, too fast, and too often with too little rest.’

04: Log your runs

Keeping a training journal or logbook of your runs is a great training tool. Whenever your motivation is a bit down, it is a great way to look back and be encouraged by how far you have come. Here is a list of things that you can put down in your logbook: workout, distance, pace, heart rate and how you felt during your session.

05: Be safe

Make sure you are visible while training on the road, just because you can see a car doesn’t mean the driver can see you. Wear bright, light and reflective gear especially when training in the dark. Always run against traffic and avoid busy roads with narrow streets and no sidewalks. Be aware of your surroundings and avoid running with music. Always carry an ID card with you and inform loved ones of the route you are planning to run.

“The SPAR Women’s Virtual Challenge is the perfect opportunity to get rid of lockdown blues, so grab your running shoes and start training for the World’s Most Beautiful Virtual Challenge. I’m looking forward to spreading some sunshine with my fellow girl friends on the 26th of September. See you on the road!” ~ Rene kalmer

MY PACE

Garmin® Expands Solar Charging Technology to Popular Adventure and Multisport Smartwatches

armin has expanded its solar charging technology to its Instinct, fēnix 6 and 6S and tactix Delta adventure and multisport smartwatches. Building on the success of Garmin’s first solar charging multisport watch, the fēnix 6X - Pro Solar, these new solar editions allow customers to “Do What They Love Longer” through significantly increased battery life and new purposebuilt functionality including surf, mountain biking and climbing activities. “Garmin’s multisport GPS watches are the choice for athletes and adventurers willing to push themselves through the next mile or over the next mountain. Using our solar capabilities, the new Instinct, fēnix 6 and 6S, and tactix Delta solar watches provide extraordinary battery life and give customers the ability to follow their passion to the sunset and further,” said Dan Bartel, Garmin vice president of global consumer sales. “In addition to the solar charging capabilities, these editions are full of updated and unique features. From new camouflage design patterns to surfing activity profiles, there is something for everyone.” Do what you love longer with Instinct™ Solar. This watch, with its bold design, helps you to unleash your active outdoor lifestyle. With astonishing battery life, that empowers you to experience more, while it keeps you connected and fit with smart features and wellness tracking, wherever you are, on your own, or with your friends. Representing a milestone for Garmin, 44

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Instinct Solar can provide unlimited battery life with sufficient solar exposure in Battery Saver mode. Using Expedition Mode with sufficient solar exposure, Instinct Solar provides increased GPS functionality while still delivering over two months of battery life. The Instinct Solar series also boasts up to 24 days in smartwatch mode indoors and more than 50 days with sufficient solar exposure. Users can make these battery-extending changes on the fly through Instinct Solar’s incorporation of Power Manager. Instinct Solar – Surf Edition is purpose-built with specialised surf features such as tide data and a dedicated surfing activity to help surfers make the most of every wave. Water rated to 100 meters, the Instinct Solar - Surf Edition is also a multisport water-recreation watch. Instinct Solar – Tactical Edition, popular on the mission is equipped with tactical-specific features such as night-vision goggle compatibility and Stealth mode. In addition to Instinct’s already robust outdoor activity and health tracking, Instinct Solar now also includes Pulse Ox2 to gauge how well an individual’s body is absorbing oxygen, and Body Battery to optimise body energy reserves through health monitoring metrics.

Engineered on the inside for life on the outside, Garmin products have revolutionised life for adventurers, athletes, and outdoor enthusiasts everywhere. Committed to developing products that enhance experiences and enrich lives, Garmin believes every day is an opportunity to innovate and a chance to beat yesterday. For more follow Garmin on Facebook, Twitter, Instagram and Youtube!

MY PACE

ASICS

Footwear

Innovation @THE SWEAT SHOP ASICS have become renowned for helping runners up their pace with footwear that uses the latest technology and lightweight materials. Thanks to The Sweat Shop, novice and advanced runners can get expert advice on finding the right running shoe – with a huge ASICS selection to choose from!

SICS have set a high standard when it comes to footwear innovation and design. Let’s Just look at the GelNimbus 22 which has different men’s and women’s shoe specifications based on sport science research. The women’s Gel-Nimbus 22, for example, has a higher offset (the height difference between the heel and the forefoot) than the men’s, to accommodate for male and female specific biomechanical differences. Furthermore, the shape of the Guidance Trusstic (the visible guidance grid between midsole and outsole of the shoe) is shaped to mirror male or female specific loading patterns. Fine tuning these male versus female specifications is one way that ASICS shoes help to lower the different male and female specific injury risks. The newly released ASICS METARACER is a carbon-fibre plated racing shoe that joins ASICS’S RIDE family, which is a quartet of shoes with GUIDESOLE technology. This 46

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GUIDESOLE technology, also present in the METARIDE, GLIDERIDE and EVORIDE shoes, is essentially a curved propulsion plate or curved shape sole located at the metatarsal region of the shoe which gives you a forward rolling effect between the landing and push-off phase of your stride. For many, this lowers impact-land forces and can make you more efficient at submaximal paces. It’s certainly something worth trying, so why not do just that at a branch of The Sweat Shop nearest to you! The Sweat Shop is a specialist running store group, founded in 1976, with stores in Johannesburg, Centurion and Cape Town. Their approach is customer-focused with expert staff who will spend one-on-one time with you to perform an appropriate analysis that allows them to help you find gear that fits your needs. The Sweat Shop offers a wide variety of footwear options and sizes, and stock a range of sports gear in-store. Their online store is great for browsing through options ahead of an instore visit or, if you’re looking to purchase online, they also offer free and quick nation-wide delivery on all footwear items. When you shop at The Sweat Shop, you also get added peace of mind from their great return policy which ensures that once you’ve purchased a product, you have the opportunity to test it in your own space and return gear you don’t love.

ASICS has been an outstanding brand for The Sweat Shop as their top selling brand for runners and sport enthusiasts for more than a decade. According to experts at The Sweat Shop, ASICS’ comprehensive technical running range allows for very purposedriven products. “Take their stability range, for instance. There’s the GT1000 for mild support, the GT-2000 for moderate support and the Gel-Kayano for moderate to high support with high shock absorption,” explains The Sweat Shop’s Dylan Stevenson. “Plus there’s also the DS-Trainer, GT-4000 and Gel-FujiTrabuco. This variety and differentiation allows us to closely match a runner’s level of over-pronation with the appropriate level of stability a shoe can provide.” FIND OUT MORE AT WWW.THESWEATSHOP.CO.ZA.

MY LIFESTYLE

Burnout creeps up on you, sometimes so slowly you don’t even notice it. Or sometimes we do notice but feel so much pressure from work that we feel helpless, like there is nothing you can do about it but just keep going. Well, you’re not helpless and there is something you can do about it. By Elaine Pienaar

Do You Need a

BURNOUT Rebuild? B

urnout is a very real problem. In the age we’re living in we all want more, more, more. So we work for it. And we work harder and harder and harder. And suddenly we’re asking ourselves, “How did I get here?” If this sounds familiar, you aren’t alone. A study of 7500 employees revealed that 23% reported feeling burnt out at work always or often and 44% reported feeling burnt out sometimes. If one quarter of the workforce out there is always feeling burnt out at work, it’s time to start tackling the problem. First, you have to understand what burnout is. The American Psychological

Association describes job burnout as an extended period of time where someone experiences exhaustion and a lack of interest, usually resulting in a decline in their job performance. Burnout has a lot to do with chronic stress. When your job is too demanding and you never stop thinking about work, your brain never shuts down to allow itself to rest and rebuild. Burnout can start to wreak havoc on your health, happiness, relationships, job performance and everything positive in your life. To combat burnout, it’s important to know what to look out for.

Here are 5 signs that you may be experiencing burnout: 1. EXHAUSTION

Whether it’s mentally, physically or emotionally, exhaustion is a clear sign of burnout. When you feel like you have no energy all the time or you’re too tired to even think, you’re burnt out.

2. ANGER, FRUSTRATION OR OTHER NEGATIVE EMOTIONS

Everyone experiences negative emotions, but when you’re burnt out, your patience disappears, your temper becomes a lot shorter and the smallest thing can make you snap.

3. INTERPERSONAL PROBLEMS

If you find yourself either withdrawing from everyone around and talking to your family friends and co-workers less or getting into arguments and conflict with other people more than usual, you could be experiencing burnout. 2020 • MY VIRTUAL RACE MAGAZINE

MY LIFESTYLE

4. WHAT MOTIVATION?

When you find that you’re losing your internal motivation, that drive inside you to make yourself proud of you, there’s a good chance you may be burnt out.

5. COGNITIVE PROBLEMS

Chronic stress and burnout can interfere with your ability to focus or concentrate. When we’re stressed, our attention narrows and focuses on what your brain perceives to be a threat. While our brains can handle this for a short time, they weren’t designed to be in this state for long. If you find that you’re losing your ability to make decisions or solve problems, you’re more forgetful than normal or struggle to concentrate – you’re probably burnt out.

Here are five steps that you can take to start reclaiming your life. 1. SET BOUNDARIES

No. It’s such a simple word yet we have such trouble saying it. Learn to say no. You don’t need to give an excuse, just say no.

2. SET A CUT OFF TIME

You tell yourself you’ll stop working at 5pm. Then it becomes 5:30. And then 6pm. And before you know it, it’s midnight and you’re still on a caffeine high and going strong. Give yourself a start and finish time and stick to it!

3. R&R

Did you know that professional athletes schedule naps like meetings? You may not work your body like they do, but your mind is running marathons all the time. Even if it’s not a nap, schedule time in your day to have a break. Your brain needs it.

4. FIND A HOBBY NO

Binge watching your favourite series is nice but find something that will restore your mind. Find something that you can deeply immerse yourself in for a few hours a week. Doing something you enjoy and can lose yourself in gives your brain a break from worrying and stress and provides a therapeutic release.

5. KNOW THE DIFFERENCE

Know the difference between a grind and a slog. A slog is when you work and work and get nowhere, you’re working for the sake of working. A grind is when you know where you’re going and while you need to work hard now, you can see an end in sight and there will be a pay-off at the end. Make sure your days are filled with more grind than slog and you’ll soon notice the difference. Going through burnout will always be a difficult period in your life but you can regain control. It’s so important to remember that mental health is not something that should be taken lightly and should be of the utmost importance at all times. If you feel that your burnout 50

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is getting out of control or too much to handle on your own, don’t be afraid to speak up or ask for help. Professional help should not be your last resort. If you need help rescuing yourself, don’t hesitate to contact a medical professional. It will get better!

MY LIFESTYLE

Supporting Your

Immune System With Nutrition Colds, flu and infections are nobody’s friend, they destroy productivity, get in the way of everyday activities and just leave you feeling lousy. Our immune systems are our body’s defence against these unwanted visitors – and with the advent of the Covid-19 pandemic, it’s more important than ever to keep your immune system strong! Let’s look at how we can go about strengthening our immune systems. Article courtesy of FUTURELIFE®

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What Is the Immune System? You can think of your immune system as that army of cells in your body that try to protect you from all the germs out there and when we do get sick, the immune system will fight off the infection. But too often our immune system is weakened by our lifestyles and we end up with the sniffs and sneezes. So, how do we strengthen the immune system? Well for one, by eating the right foods! Your immune system is dependent on a healthy diet including, but not limited to, good fats and sufficient intake of vitamin and minerals such as vitamin A, B complex, vitamin C, vitamin E, folic acid, selenium and zinc.

MY LIFESTYLE

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MY LIFESTYLE

How to Train the Immune System 1. VITAMIN A is a fat-soluble

vitamin that is crucial for immune defence. It has been scientifically proven to help protect against diseases such as measles and other viral infections. Vitamin A helps to keep your front line of defence (your stomach lining, lungs and cell membranes) healthy to prevent viruses and bacteria from entering the body. In addition, Vitamin A is a good antioxidant that helps to neutralise the free radicals produced by foreign agents such as those produced from smoking, pollution, etc.

2. B-VITAMINS often work

together in a team known as the B complex. The B complex plays several different roles in the immune system such as: Vitamin B2 enhances resistance to bacterial infections, Vitamin B6 and B12 helps to make and mature different types of T and B cells (important in the immune response) and Vitamin B9, better known as folic acid, also plays a critical role in developing and maintaining the immune system.

3. VITAMIN C is our superhero

nutrient. How often have you been told to drink orange juice when you have a cold? This is not an old wives’ tale. Citrus fruits contain great amounts of Vitamin C. Vitamin C plays important roles in immunity such as helping to mature immune cells, improve the performance of immune cells and even killing viruses and bacteria. In addition, Vitamin C is an antioxidant and can detoxify toxins produced by bacteria.

4. GETTING SOME SUNSHINE CAN INCREASE YOUR VITAMIN D? Researchers have

found that vitamin D, which is produced by the skin when exposed

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to sunlight, signals an antimicrobial response to the bacterium responsible for tuberculosis. Thus, vitamin D may have a similar ability to fight off other diseases and giving your skin a few minutes in the sun daily would be a wise move.

5. VITAMIN E is an all-rounder.

It improves B-and T-cell function within the immune system and is a powerful antioxidant. Its immune boosting power increases when given with selenium.

6. MINERALS like selenium,

iron, manganese, copper and zinc are minerals that are all involved in neutralising those nasty free radicals and have all been shown to positively affect immune power. Of these, selenium and zinc, are the most important. Zinc is needed in the rapid production of immune cells and necessary for the proper function of these cells. Zinc is often used in creams for skin infections. Studies have shown that an iron deficiency can weaken the immune system, so make sure you are getting enough.

7. FATS can also make your immune system stronger, more specifically those world-famous omega 3 and 6 fatty acids. Omega 3 and 6 help the immune system to “balance” its anti-inflammatory, pro-inflammatory responses which are necessary in disease and injury protection.

Before you run out and buy an expensive multivitamin, consider that the above-mentioned nutrients are better absorbed by the body as part of a food. The best way to get all these lovely immune boosters is through a healthy, complete, and balanced diet. Eating a variety of foods including 5-8 servings of fruits and vegetables can help you get all these nutrients. To avoid infections, make sure your immune army is well equipped. Stock up on nutrient-rich foods so that when your surroundings bring invaders, your body can win the battle.

Where Does Futurelife® Fit In? FUTURELIFE® provides a range of functional food products that provide balanced nutrition with nutrients and functional ingredients to support your immune system. Amongst all their fantastic features, FUTURELIFE® cereals, shakes, breads and bars provide an array of both naturally occurring and added vitamins and minerals. The FUTURELIFE® range of bars, is a great option for on-the-go nutrition. Consisting of the High Energy SmartBar, Crunch Bar and Granola Bar ranges – there is a bar flavour and function for everyone! FUTURELIFE® bars also contain MODUCARE® which is an immune supplement made from a blend of plant sterols and sterolins, clinically proven to help support one’s immune system. For full nutritional information on the whole range please visit www.futurelife.co.za.

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Wake Up on the

Sunny Side of the Bed! 56

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It may seem obvious but waking up is an important part of every day. How you feel when you wake up generally sets the tone for the rest of the day and has a huge impact on how successful or productive your day is. Focusing on your wellness doesn’t only start after you’re dressed and have brushed your teeth; it should start from the minute you open your eyes. So, how do you wake up on the right side of the bed?

et’s face it, we hate mornings. You go to bed with intentions to be more healthy but most mornings, you get up still tired, don’t have time for breakfast, leave your gym shoes at home and forget your healthy lunch in the fridge – it’s tempting to forget the whole ‘healthy living’ idea completely. Again, it’s obvious, but how can you wake up happy in the morning when you watched ‘one more episode’ three times last night, got four hours of sleep and now the bags under your eyes are packed and ready to go? Having a good morning means getting a good night’s sleep. Go to bed at the same time every night, your body and brain are creatures of habit and they like routine. Plan your bed time. Count back from the time you need to wake up how many hours of sleep is right for you– most adults need eight to ten hours – and get to bed at the right time. Switch off the TV, tablet, laptop and your phone at least an hour, or more, before bed. For most of us, coffee is the first thing to hit our empty stomachs, preferably minutes after waking up. A cup of coffee or two a day is not bad for you, in fact it can even be healthy, but the very first thing you should give your body each day is two glasses of cool water. If you’ve slept right, your body has just suffered through eight to ten hours with nothing to drink. While you sleep, you slowly dehydrate because you need fluids to operate. Drinking 500ml of water in the morning will fire up your metabolism, help you eat less during the day without even realising it, flush toxins from your body and improve kidney

function, help you think better because your brain is 75% water, have more energy during the day and the list goes on. Try it for yourself and see. The next thing to try is my favourite because it doesn’t require a lot of effort; you don’t even have to change out of your pyjamas yet. Stretching for five minutes early in the morning has numerous benefits. People who work in front of a computer especially, develop poor posture thanks to overstretched back muscles and tight chest muscles. A morning routine of stretches can loosen these tight muscles and as they become more flexible, changes in posture and stance will become evident. After your body has been in one position for many hours at a time, your blood flow could really use a boost in the mornings. Stretching helps increase blood flow to all parts of the body, including the brain. Stretching is also a miracle cure for aches and pains in the muscles and joints, and it’s much easier to treat your body well when it feels good and is not achy and tense. Breakfast, you either love it or you don’t. The bad news is that everyone should be eating it, even those of you who are right now thinking, “But I don’t like eating in the mornings,” or, “I’m not hungry when I wake up.” Even if you don’t feel it, your body has been fasting for the last eight to ten hours. You need to refuel your body for the day ahead or you’re putting yourself directly in line for a will-powerless binge. The more nutrients you can get inside you in the morning, the better choices you will be able to make during the day. Eat natural, raw and fresh. If you don’t like fruits, then why not eat some veggies – they don’t only have to be for dinner. Leafy greens are a great source of protein and will kick start a day of effortless calorie burning. Another option is to prepare a really delicious and appetizing breakfast the night before. You’ll be more excited to eat it and it will make getting out of bed easier. For some people, waking up in the morning is a sun-shiny breeze and they’re roaring to go. If you’re not one of these people, try following these tips for a few mornings and you might find that you are slowly turning into one of those people who are. 2020 • MY VIRTUAL RACE MAGAZINE

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How to to Those Around You Running together while apart – the race to a more empathetic society By Mimi Nicklin

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As I write, we are all wondering when we will begin to recover from a viral pandemic that we were entirely unprepared for. The instinctive and innate response to such ongoing uncertainty is to search for stability. To look for human connection and cohesion, and to create as much safety around us as we can. To feel we are connected to others on the same race to recuperation, to ensure we are not invisible in our plight and to find reassurance in the words and actions of the people we share our world with. The roots of empathy are in exactly these facets. A skill our world is increasingly short on, empathy is to understand, to seek to see the world through the eyes of others and to place the perspective of another alongside your own. When we empathise, we can never truly be alone.

s every day of 2020 goes by, we become increasingly aware of the need to live ever more cohesively as a community. For so long we have existed in our own self-driven bubbles, moving from one daily drama to the next, without investing the time to focus on really connecting with those around us, on empathising with them and their journey as part of our own. However, in the months gone by, this has begun to change. After thirty years of declining empathy levels, there is a gentle glow of compassion, of connection and of kindness as we have walked these strange empty streets together – whilst safely apart. In the winter days that have passed at home, we have found the time to reassess, to look at what we want and what we need to thrive. To critically

consider who we need to survive. Empathy is the natural ability we all possess to drive this life-anchoring connectivity. Empathy is a skill so deeply embedded into us as human beings that we have used it for hundreds of thousands of years. Empathy is at the core of ubuntu and at the centre of all well-functioning societies. It is our ability to understand those around us in order to triumph as a group. Yet, so often we don’t activate the power of this ability to reap its greatest rewards. We are running this race isolated and alone when we don’t need to. With just a little more focus, and a little more time, we can ensure this is a skillset we are using to make the days more bearable and a positive future a shared certainty.

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So how might we all make everyday empathy, an everyday reality?

01 02 Firstly, practice live listening: how often do you find yourself listening but not really taking note of what the other person is saying? Your body may have been in the same room, but your attention is elsewhere. The first key to driving deeper empathetic connection is to ensure that when you listen, you listen to truly hear.

Secondly, focus on those around you: we know that when people feel understood, stress levels are lower, immunity is therefore higher and our perceived safety and security goes up. If you can get this right it follows that your home will be a calmer, healthier and stronger space.

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03 04 Thirdly, be curious: inquiry drives connection. Start conversations and provoke sharing by asking questions to deepen your understanding of those around you. The most empathetic of people are nearly always natural inquirers.

If we can cultivate more empathy across our lives we can have a huge impact on both our own emotional stability and connectivity, as well as that of those around us. The days of believing that we are essentially selfinterested creatures (survival of the fittest) have passed as we now see both evidence and necessity for us to be wired to care and to be driven by social cooperation and mutual aid. As we all continue our run towards the sun of tomorrow and to brighter, healthier days ahead, there has never been a better time to make that run truly alongside each other, in equal shoes and a shared outlook. #BeSunshine

Finally, be present: If it’s worth talking about, it’s worth listening to. Truly hearing people is very different from simply listening for a reply.

About Mimi Nicklin

Mimi Nicklin hosts Empathy for Breakfast, a weekly online breakfast show, and a podcast, Secrets of the Gap. She is also a mom and an author, and you can pre-order her debut book, Softening the Edge, at www.loot.co.za

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Time for A

Décor

Refresh! Try these five on-trend furnishing styles

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With spring comes the urge to start spring cleaning – and this usually leads sprucing up décor as well as we all seek to create cleaner, more open and brighter spaces. Before you get started, make sure you read through this advice from Anita Bloom, Creative Director for Decorex Africa, who reveals the simple ways that we can transform our living spaces.

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Revel in texture and tactility In a digital age, we’re crying out for more contact with the physically tangible. We loved Scandi design, but we’re ready to embrace a softer, more homely look. We’ll be celebrating form and texture in abundance, along with luxuriant forms of self-expression. When it comes to furniture, this means chubby, elephantine pieces that evoke a sense of comfort.

“Opt for rounder, organic shapes with a slightly retro look, like velvet armchairs or ottomans,” says Bloom. “Maximalist statements are in, along with charmingly awkward shapes, so don’t be afraid of bold statement items that express your personality.”

Get back to nature with Contemporary Organic style A major trend coming to our shores is the Contemporary Organic style, which uses natural materials alongside contemporary lines. We’ll opt for cosy, tactile spaces that reference natural elements – think wooden floors, burnt timber cladding, textured stone, feathers, indoor plants, even dried branches. “We’re moving away from sleek materials and sharp architectural lines as ultra-modern design adopts softer, more texturally rich touches: furniture with sensual forms or timber with an irregular grain,” says Bloom.

Furniture made of unrefined natural materials will be popular – think rustic stools and seating sculptures – along with handcrafted rugs and fabrics. “Fireplaces are back and they bring flickering light and undeniable cosiness to living rooms, as do table lamps, candles and lanterns,” says Bloom. 66

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Make multifunctional furniture a focal point With the world ever more chaotic, many of us are living, working and playing in the cosy space in which we feel safest. Our homes will reflect this new, fluid lifestyle, where repurposed rooms mean a whole new approach to furnishings. An open-floor living arrangement between kitchen and lounge means we can socialise where we cook, as well as work or study at the kitchen table. Along with this trend comes multifunctional furniture design, which also suits if you’re considering downsizing your home.

“Look for furniture items that provide you with options in a variety of spaces – like sofas with several accessories as part of their structure, which you can configure according to whether you want to work, relax, study, store objects or recharge electronic devices,” says Bloom.

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Look to the East for inspiration A mash-up of Scandinavian and Asian trends will be huge this year, like Japandi (a blend of Scandi and traditional Japanese details) and Wabi Sabi (the Japanese notion that imperfection is beautiful and life is impermanent). This hybrid design trend allows us to create uncluttered, function-driven spaces that are elegant and beautifully patterned, with rich tones adding warmth to a more neutral palette. Chinoiserie (a Western interpretation of Chinese motifs and techniques) is also making a comeback.

“Look out for lacquered cabinets, oversized paper lamps and Chinoiserie wallpaper, along with items that celebrate good craftsmanship, a hallmark of the Japandi style and an antidote to throwaway culture,” advises Bloom

Celebrate everything handmade Handcrafted items and textile arts are making a comeback – in part as a reaction against the ubiquity of technology, but also because they’re so homely and charming. Accompanying this trend is the move towards artisanal design – look out for bold abstracts and linear art on fabric, ceramics and stationery, as well as artworks featuring hand-painted lines, visible brushstrokes and energetic doodles. Making your mark is in! 68

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“Opt for pieces that show evidence of traditional woodworking methods, Vienna straw – a classic pattern for woven furniture that’s re-emerging this year – and handcrafted ceramics,” says Bloom. “Textile arts are likely to loom large in 2020. Look out for big, beautiful, tactile statement pieces for walls – they’ll make our living spaces that much warmer and more welcoming.”

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Time to Spring Clean Your

Grocery Cupboard What you put into your body has a direct influence on what you get out, so let’s take a look at 5 foods that you can boot from your cupboard – and if you’re worried your cupboard will be left bare, what to replace them with! By Angie Leach | Article courtesy of FUTURELIFE®

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egardless of the season, it’s always a good idea to get rid of the clutter, the things that take up space and don’t make you feel good. When you think about spring cleaning, household junk or those items in your wardrobe that you haven’t worn for five years may pop to mind, but what about your grocery cupboard?

White Flour and Other Highly Refined Grains

It’s no secret that carbohydrates are a major source of energy for our bodies. Grains like wheat flour, rice, pasta and maize contribute to a large percentage of our daily carbohydrate intake. The problem with the highly refined versions of these foods is that they lose much of their naturally occurring fibre and nutrients during processing. So, make the change to less processed grains and say goodbye to white flours (and foods produced with them), white rice, white pastas and highly refined mieliemeal. The next time you buy these items rather look for the wholegrain or brown versions.

Fizzy Cool Drinks and Other Sugar Sweetened Beverages

Sugary drinks are loaded with calories (energy) but provide little to no nutritional value with these calories. It shouldn’t come as a huge surprise that they are directly linked to Metabolic Syndrome including obesity, diabetes, gout etc. These risk factors all contribute to your risk of heart disease. Fortunately, you don’t have to dehydrate without your favourite fizzy cool drink or cordial. Quite the opposite, water is readily available to most of us and essential for good health. 72

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IF YOU STRUGGLE TO DRINK SUFFICIENT AMOUNTS OF WATER, TRY THESE TIPS TO “SPICE IT UP”: • If you crave that fizzy sensation in your mouth, order a sparkling water. Remember to choose plain sparkling water and avoid flavoured waters. These can contain about 6-7 teaspoons of sugar per bottle. • Give your water a natural flavour by adding slices of your favourite fruit and/or herbs and refrigerating overnight.

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• Carry a water bottle with you wherever you go. This will ensure that you increase your fluid intake and avoid the temptation of buying a cool drink when you are thirsty. • Craving something sweet? Freeze your favourite fruit or berry and use these as ice cubes. Sweet cravings can also be a sign of dehydration, so make sure that you are consuming enough water throughout the day.

High Salt Foods like Packet Soups, Stock Cubes and Certain Tinned Foods

While we need minimal amounts of salt (or sodium) in our diets, excessive amounts pose various health risks including high blood pressure, strokes, heart disease and certain cancers. Salt adds a much-loved taste to many foods, but it is also used as a preservative in many grocery items. Items such as packet soups, stock cubes, many tinned foods (check the ingredients list) and many “spices” in your grocery cupboard are loaded with sodium and can quickly make your daily intake sky-rocket to well above the recommended intake. 74

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HERE ARE SOME SUGGESTED SWOPS: • Rather make your own soups instead of using packet soups. They taste much better, are far more nutritious and can be much lower in salt. If you use these soups for thickening, rather use unsalted options like cornflour. • Instead of stock cubes make your own bone or vegetable stock at home and pack it into small bags or blocks. You get to fully control what goes into them and they are far more nutritious. • As mentioned earlier, not all tinned foods are necessarily high in salt, but read labels and avoid foods that are

canned in salt (look out for tomato sauces, brine etc.), rather choose options without all the salt or where possible opt for the fresh version of the food. • Instead of using salt and spices with a high salt content, rather get creative and season with alternative flavours like garlic, ginger, herbs, curry, cinnamon etc.

Chips, Sweets, Pre-Packaged Baked Goods and Biscuits I don’t think it would come as a surprise to anyone that the above items are not ones that we should be

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eating daily. They usually contain a combination of transfats, preservatives, salt or sugar. But…let’s face it, if you’re hungry and spot them in your grocery cupboard, they can be very hard to resist. These foods are considered “treats” by many, so rather keep them as that and keep them out of your grocery cupboard. Replace these with things like popcorn (air popped and unsalted), dried fruit, unsalted nuts and seeds or FUTURELIFE® Crunch Protein, Whole Grain Granola or Smart bars.

Instant (Or Close To Instant) Noodles

Instant noodles made the list because they are oh so popular and often take the place of a healthy meal in many people’s diets. Given, they may be super convenient and come in a range of appealing flavours, but when

it comes to providing a healthy meal they aren’t quite there. If you read the ingredients list of your favourite instant noodles you will find a whole lot of salt, calories, artificial colourants, flavourants and preservatives. Rather set aside a few more minutes to cook up some wholewheat spaghetti or, if you just don’t have those minutes in the week, use your weekend to prepare some healthy meals that you can just keep in the fridge for the week. Make a new healthier start today and seize the opportunity to break bad habits and replace some of the less healthy items in your grocery cupboard with better options for the whole family. It’s what we put in our body today that affects our health tomorrow. FUTURELIFE® provides a range of delicious products which have been scientifically formulated to provide you with good nutrition and functional benefits, in formats that offer convenience and versatility. Visit www.futurelife.co.za to find the products best suited to your family and include these in your grocery cupboard.

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Glorious Summer Recipes! Pasta salad

Get summer started with these easyto-prepare dishes that reflect the colours of warmth and sunshine. All ingredients can be found at SPAR stores nationwide.

15 MINs 12-15 mins SERVES 4 Ingredients

500 g SPAR pasta screws Pinch of salt Splash of oil 375 ml (1½ cups) SPAR frozen mixed vegetables 90 ml (6 Tbsp) SPAR mayonnaise 45 ml (3 Tbsp) SPAR chutney 7,5 ml (1½ tsp) curry powder

Method

Cook the pasta with the salt and oil until al dente. Drain and set aside. Boil the frozen veggies for 6 minutes until soft. Drain and set aside. Mix together the mayonnaise, chutney and curry powder until you reach your preferred taste. Remember, it needs to have a tangy, curry taste. Place the pasta and mixed veg into a serving bowl and mix well. Pour over the sauce and mix until everything is covered. The pasta can never be too saucy! Serve at your next braai along with garlic bread. 76

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Breakfast bowl 05 MINs 10 MINS SERVES 1 Ingredients

2 soft-boiled SPAR eggs, halved 2 SPAR Breakfast Fry Cheese Grillers, fried in butter ½ SPAR Freshline avocado, peeled and sliced 6 SPAR Freshline cherry tomatoes, halved 50 ml (10 tsp) sour cream Salt and cracked black pepper, to taste

Method

Arrange the eggs, cheese grillers, avocado slices and halved tomatoes in a bowl of your choice. Add a dollop of sour cream on top and sprinkle with salt and pepper for a satisfying start to the day.

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What sunshine is to flowers, smiles are to humanity

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Apple crumble 30 MINs 30 mins

Onion-andfeta tart 40-45 mins 30 mins SERVES 6-8 Ingredients

15 ml (1 Tbsp) olive oil 30 ml (2 Tbsp) butter 3 small SPAR Freshline onions, each sliced into 3 rings Salt and pepper, to taste 1 x 400 g roll puff pastry, thawed ½ tub (125 g) sour cream 4 large SPAR eggs 125 ml (½ cup) finely grated Parmesan cheese, plus extra for sprinkling 125 g SPAR feta cheese, cut into small pieces Handful of thyme, leaves only, plus extra for sprinkling

Method

Preheat the oven to 180 °C. Melt the oil and butter on low heat. Fry the onions for about 10 minutes per side until golden and cooked. Season and cool completely. Line a 35 x 12 cm rectangular fluted tart tin with the pastry. Trim the edges and then prick the base with a fork. Place the onions into the pastry case. Mix the sour cream, eggs and Parmesan together. Season and pour onto the onions in the pastry case. Top with the feta cheese and thyme. Bake for about 30 minutes until cooked and golden. Sprinkle with extra Parmesan and thyme before serving.

Variation

For a more stylish version, replace the feta cheese with Camembert or goat’s cheese. 78

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MAKES 1 tart Ingredients

1 x 385 g tin unsweetened pie apples, chopped in smaller pieces 2,5 ml (½ tsp) mixed spice 200 ml (¾ cup) cake wheat flour 60 ml (¼ cup) margarine 125 ml (½ cup) SPAR white sugar

Method

Preheat the oven to 180 °C. Grease an ovenproof dish. Place the apple pieces in the dish and sprinkle over the mixed spice. In a separate bowl, mix together the flour, margarine and sugar until it resembles fine breadcrumbs. Sprinkle over the apples. Bake in the oven for 30 minutes until golden brown. Serve warm with custard.

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Keep-it-green salad 20 MIN 30 mins SERVES 4 Ingredients

Chicken broccoli casserole 20 mins

2 x packets SPAR bacon, chopped in pieces Fine string beans SPAR Freshline asparagus Butter, for frying 250 ml (1 cup) slivered almonds Watercress and rocket leaves Finely chopped broccoli pieces Avocado, peeled and sliced

To serve 30 mins

Juice of 1 lemon Fresh micro herbs Cracked black pepper Sour cream

SERVES 4

Method

Ingredients

1 SPAR roasted chicken, deboned 600 g SPAR Freshline broccoli (break into florets and blanch quickly in salted, boiling water for 5 minutes) OR use frozen broccoli 1 punnet sliced SPAR Freshline mushrooms, lightly fried in 5 ml (1 tsp) butter 250 ml (1 cup) mayonnaise 5 ml (1 tsp) hot curry powder 1 tin mushroom soup Juice of 1 lemon 75 g fresh breadcrumbs (made from 4 slices of white bread) 250 ml (1 cup) grated Cheddar cheese

Method

Preheat the oven to 180 °C. Grease an ovenproof dish with non-stick cooking spray. Place the chicken pieces, broccoli and mushrooms into the dish. Make a sauce from the mayonnaise, curry powder, mushroom soup and lemon juice. Pour over the chicken. Sprinkle over the breadcrumbs and grated cheese. Bake for about 30 minutes until the cheese is bubbling. 80

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Sauté the bacon in a pan until crisp. In a separate pan, sauté the beans and asparagus in the butter. Lightly dry roast the almonds in another pan. Arrange all the salad ingredients on a big platter. Squeeze some fresh lemon juice over and finish off with the herbs, black pepper and a dollop of sour cream on top.