SPAR My Western Cape & Namibia Challenge 2024

Message from SPAR Your Worth

Onceagain it is my pleasure to to welcome and thank the women of Cape Town, and Namibia, for entering your respective SPAR Women’s Challenges.

Together you will be kickstarting the SPAR Women’s Challenge series, collectively the biggest road race for women in the world, also taking place in Durban, Mbombela, Tshwane, Maritzburg, Gqeberha and Johannesburg later this year.

Women have come out in their thousands over the years, and now, together with SPAR, own what has popularly become known as the ‘Most Beautiful Road Race’. A race that focuses on you, the women of our society.

This year our hashtag is #ChooseYou. We are faced with a chaotic modern world, pulling us in so many directions, so ‘choosing you’ allows you to look inward. To stop and reflect on yourself. Where you are and where you want to be. This is not an act of selfishness, but

rather one of looking after yourself.

It is about recognising that by nurturing our own physical, mental, and emotional health we become better equipped to navigate the challenges and responsibilities that life presents.

SPAR as a Group takes pride in the fact that our individually owned stores are an integral part of the communities in which we trade. Community is like family.

Nationally the SPAR Group is committed to enabling healthier communities in South Africa. In the next few years we will focus our sponsorships and community support on three key areas: nutrition, which includes feeding schemes and food security, education and women’s empowerment.

With our End GBV campaign, we strive to make our voices heard where our women and children are most vulnerable. We advocate for female equality, especially in female sport, where we support netball and the SPAR Proteas.

The SPAR women’s road races are

SPAR supports women all the way as you

very special to us in that they are not only for our top, elite female athletes. They are aimed at all women, the backbone of our society.

Ultimately this race is about you, the participants.

Whether in Cape Town on 24 March or Windhoek on 6 April, have fun, as you take time out to enjoy the day with friends – old and new! As you decide to #ChooseYou.

Sean Komlosy

SPAR Group

Regional Marketing Director: SPAR Western Cape & Namibia

Message from SPAR

IYour SPARkle!

t’s wonderful to lead a team of mostly women who give it their all in the planning and preparation leading up to the SPAR Women’s Challenge, both in Cape Town and Namibia. We, along with you all, are excited for what has become known as the world’s ‘Most Beautiful Race’.

Whether you have entered in the Western Cape or Namibia, it’s time to style your trendy race T-shirt and take on the 2024 Challenge!

This year the SPAR Women’s Challenge series and the #ChooseYou theme encourages you to focus on, just that, you. This is not an empty, self-centred way of looking at yourself. Instead, we with you, want to pause and think about ourselves. Who we are, what we stand for and where we want to be. To realise and celebrate our worth as women.

It’s this sense of worth that we focus on when we look at our sponsorships. The empowerment of women is one of our pillars of support. With the SPAR End GBV campaign, we aim to help eradicate the violence that is too often aimed at the

women in our communities. We trust that our assistance to an organisation such as the Saartjie Baartman Centre in the Cape, and the Hope for Life Foundation in Namibia places them in a position to assist the women who reach out for help.

We at SPAR strongly believe that each girl has a right to an education. Your participation in the SPAR Women’s Challenge assists our Petals Project to donate sanitary pads to NGOs that will help keep girls in need in school, thereby addressing the important issue of period poverty.

I want to leave you with this – just choose you. Choosing yourself is not just saying yes to yourself, it is learning to say no to the world and not feel guilty about it.

Spend time with people who uplift and inspire you. Positive energy is contagious, and being around optimistic individuals is good for your well-being.

Remember to have fun on Race Day. SPAR is with you all the way. Let’s #SPARkle together.

Elsabe Van Zyl-Felix

Advertising Manager:

SPAR Western Cape & Namibia

just choose you. Choosing yourself is not just saying yes to yourself, it is learning to say no to the world and not feel guilty about it.

in 2024!

Follow us

We are so excited to see you all on Race Day! This year we are over the moon that our lovely ladies in Windhoek, Namibia get their very own Race on 6 April 2024, while our Western Cape ladies meet up and take to the road on 24 March 2024. for more Race Day Fun!

March 2024 24 5km/10km April 2024 6 5km/10km

2024 Theme

After discovering and defining who you are last year and starting the journey of writing your own unique story in 2023, this year the SPAR Women’s Challenge invites you to choose yourself. Taking care of yourself is the first (and best) step in reaching out to take care of others. As women we spend our days pouring into the lives of others – our families, our friends, our colleagues – but we cannot pour from an empty cup. Choose to take time to invest in yourself, to spend time filling yourself so that you are equipped to go out into the world and overflow into the lives of others. This year on Race Day, let us come together and remind each other that each one of us is important and deserves to be taken care of – you are worth choosing! #ChooseYou

to be Safe

With the excitement and anticipation of Race Day it is easy to forget that not everyone who attends has the best of intentions. Remember to stay vigilant and be safe.

• If you run with a backpack, wear it in the front. You can always move it onto your back once you start the race.

• Double-check your vehicle is locked and watch out for remote jammers.

• Lock valuables out of sight in your car, or better yet, leave them safe and sound at home.

Remember to share your experience with the SPAR Women’s Challenge community on Race Day by posting on social media and using the official hashtags!

when you enter this year’s SPAR Women’s Challenge. Remember to attend the prize-giving after the race

The SPAR Women’s Challenge has become a fixture in Cape Town, here are some fun facts about the race over the years!

Inception and Growth

The SPAR Women’s Challenge in Cape Town had its inaugural event in the early 1990s and has since grown into one of the most anticipated annual road races in the region.

Scenic Route

The race typically offers participants a breathtaking and scenic route that showcases the beauty of Cape Town, including iconic landmarks such as Table Mountain and the city’s stunning coastline.

Charitable Impact

Beyond being a popular sporting event, the SPAR Women’s Challenge has consistently

demonstrated a commitment to social responsibility. Over the years, the event has been associated with various charitable causes, including the recent Petals Project, which focuses on donating sanitary pads to young women in need.

Record Participation

The event has seen a steady increase in participation over the years, with thousands of women from all walks of life coming together to celebrate fitness, friendship, and empowerment.

Unique Themes

Each edition of the SPAR Women’s Challenge has featured unique and fun themes, encouraging participants to dress up in creative costumes.

Empowering Women

The race has become a symbol of empowerment for women of all ages and fitness levels. It provides a platform for women to set personal fitness goals, challenge themselves, and celebrate their achievements in a supportive environment.

Age-Defying Participants

The SPAR Women’s Challenge embraces inclusivity, with participants spanning a wide age range. Women of all ages, from teenagers to seniors, come together to showcase their strength and endurance.

Corporate and Community Engagement

Local businesses often support the race, contributing to its success and promoting a sense of community involvement.

Commemorative T-shirts & Medals

Every year the event releases commemorative t-shirt and medals, which become cherished souvenirs for participants, serving as a reminder of their participation in this empowering event.

Inspiring Stories

Over the years, the SPAR Women’s Challenge has been a stage for numerous inspiring stories of personal triumph, resilience, and camaraderie.

DESIGN & LAYOUT

Aneska Meintjes +27 82 851 1441

aneska@freeradicalmedia.co.za

IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott

ADVERTISING SALES info@freeradicalmedia.co.za

CONTRIBUTORS

Elsabe van Zyl, Sean Komlosy, Kim Smit, Anne Taylor, Boland Veteran Cricket Club, Running4Pads, Kfm 94.5, Sportsman’s Warehouse, Jane Brumley, Hope for Life, Saartjie Baartman Centre

Need to Know RACE Info

Sunday, 24 March 2024

You have collected your race number and you’re ready to go! Here are some guidelines to help you get out on the road safely on Sunday, 24 March 2024.

Can I collect my race number on the morning of the race?

No, there is no Race Pack collection on the morning of the race. You will not be allowed to start the race if you have not collected your race number from the official Race Pack collection points before the race.

Can I swop my race t-shirt for another size?

T-shirts will be allocated on a firstcome, first-served basis. Please ensure that you indicate your correct size when you enter, as NO EXCHANGES will be allowed.

Do I need to wear my race number?

Yes, one SPAR race number will be issued for the 10km. Your timing chip will be attached. Fasten this bib to the FRONT of your shirt.

Registered club athletes need to wear both their ASA license numbers (FRONT and BACK).

Non-club members will be issued a Temporary ASA license which must be worn on the BACK of the shirt.

Only one race number will be issued for the 5km and this needs to be worn on the FRONT of your shirt.

Please wear your official SPAR T-shirt

or (if you must) your club colours.

You may not attach your race number to your running shorts, backpack, or any other part of your body.

You may not transfer your race number and/or timing chip to another runner. Any runner who is found guilty of breaking this rule will be banned from the race for one year, in addition to being disqualified from the current year. This is an important rule which is in place for the purposes of your safety!

How is my 10km race timed?

Your timing chip is attached to your

race number and linked to your personal profile.

Please remember:

• Your chip is not transferable to another runner, as it is personalised for your use only.

• The timing chip is to stay on your race number. Do not attempt to remove it.

• Remember to attach your race numbers to your t-shirt before you leave for the race to prevent them from being left at home.

• No chip – no results – no exceptions.

• PLEASE do not wear any other timing chip.

• Do not cover your timing chip with clothing or straps from bags or hydration packs.

Please note: the 5km is NOT timed.

Will there be road closures?

All the road closures will be available on the website, www.sparwomensrace.co.za. Please take note of the road closures and access controls, as this may affect your access to and from the event. Kfm 94.5 will also be broadcasting information in the early morning on Race Day, so listen in.

Where should I park?

• Keep in mind that certain roads will be closed, so make sure you familiarise yourself with the road closures before arriving.

• Time your arrival to ensure that you are well in advance of your race start time.

• Parking is available at various parking areas near the Race Precinct in Green Point.

• Paid parking is available at the V&A Waterfront.

• There is no parking available in Beach Road.

• Please note that parking is on a firstcome, first-served basis.

• Do not leave valuables in your vehicle.

• Be careful of remote jamming.

Is there a place for my tog bag?

• Tog bag facilities are available at the Race Finish Precinct, Green Point Common Fields.

• When handing in your tog bag, ensure

that your race number corresponds with the number on your bag.

• Items are left at your own risk, so please do not leave any valuables in your tog bag.

Where do I hit the road?

• The start line for both the 10km and 5km races is in Vlei road facing the Cape Town Stadium.

• To minimise congestion on the route, both the 10km and 5km will be started in batches of approximately 1500 athletes.

• Runners are seeded into batches according to the times they indicated during the entry process.

• Runners and walkers will start the race in batches. You will be asked to move into your allocated batch before the start of the race. Batches will be moved towards the start line as the race commences.

• Announcers will make regular announcements in the countdown to the race start.

• When it’s your batch’s turn, you will then be allowed to start and cross the start line.

What time do I start?

• 10km Run: 07h00

• 10km Walk: 07h15

• 5km Run/Walk: 07h40

Please note that each of the above is divided into batches. Please arrive early to get into your correct batch. If necessary, you may start in a later batch, but under no circumstances may you move up to an earlier batch without prior approval.

If you are doing the 10km, your chip time will be measured from the start time of the batch you start in.

Are there toilets?

Toilets are stationed at the start, finish and refreshment stations on the route, but try to go to the ‘ladies’ before leaving home.

Can I bring my baby stroller along?

By all means. We need to stress though that you should position yourself

right at the back - for the safety of the thousands of women running the race, but mostly because we care about the safety of you and your baby. SPAR accepts no liability for any accidents due to negligence.

Can I bring my pet?

Please note, pets are not permitted.

How long will I take to complete the 10km race?

If you are a very fast, fit runner, you’ll be done in just over 30 minutes! If you are not (which places you with thousands of other women) you should be able to complete the race in around 90 minutes.

Is there water along the route?

There are two refreshment stations on the 10km route and one refreshment station on the 5km route. Remember to smile and wave at the folk working at these stations as you speed past.

The race takes place in an environmentally sensitive area, and in doing our part, all refreshments will be provided in cups, please make sure that you throw your cups in the bins provided.

You are very welcome to carry your own water bottle, particularly if it is hot on the day. You will receive a bottle of water at the Finish.

When

do I receive my goodie bag?

You get your medal and goodie bag when you finish your race, so stay in the finishers chute.

Will there be something to eat after the race?

Food and refreshments will be on sale at the finish. Halaal options will be catered for by certain vendors.

Where and when does the prizegiving start?

The prize-giving takes place on the expansive grass area on the Green Point Common Fields. The prize-giving and live entertainment will commence at 09h30 followed by the lucky draws. Prepare to be entertained on race day with the best

in local talent! Remember, only those who stay for the prize-giving will be eligible for the lucky draws.

Am I eligible for category prizes?

The top performing athletes in the following categories will be eligible for prize money: Open, Junior, 40–49, 50–59, 60–69 and the 70+ categories. Please note to qualify for prize money, your corresponding age category tags must be worn Front and Back of the vest.

Age tags will be available on request at number collection if you believe you will be competitive in your age group.

Am I eligible for lucky draw prizes?

To be eligible you must be present at the prize-giving and you need to put your race number tag in the boxes provided. There are great lucky draw prizes up for grabs including a bumper R 30 000-worth of SPAR vouchers.

Men and children under the age of 14 years are not eligible for any prizes.

How do I show off my time?

10km participants will receive a SMS directly after the race with their provisional time and position. Official race results will be available on the website: www.sparwomensrace.co.za.

Race results will also be printed in a supplement to Die Burger after the race, on Saturday, 30 March.

Can I take selfies with my friends?

Yes, absolutely! We want you to share your fun with the world. If you could please just be considerate, and not stop on the finish line to take selfies, as this causes congestion.

A separate Finishers’ Arch will be positioned on the field where you can pose for those super important photos.

Remember to use #SPARWesternCape Facebook @sparwesterncape #SPARWomensChallenge2024 #ChooseYou #MySPAR #SPARkle

Who benefits from the race?

This year’s race charities are the SPAR Petals Project, Operation Smile, and the Saartjie Baartman Centre for Women and Children. So, you will be giving young women in need a right to their education and hope for a future by providing them with a way out of period poverty, as well as giving children back their smiles. You will also be part of an organisation which is working towards ending the scourge of Gender Based Violence.

Is this year’s Challenge Live or Virtual?

Live! We are so excited to be at Green Point, Cape Town again this year for the 5km and 10km SPAR Women’s Challenge. Now it’s over to you, come along, have fun, and enjoy the race with thousands of other women on Sunday, 24 March!

Get out on the road safely on Sunday, 24 March!

Start early! Wear club gear or pimp your SPAR T-shirt. Know the rules around wearing your race number, especially if time is your thing. Check road closures, and where you can park. Check out www.sparwomensrace.co.za, Facebook or listen to Kfm 94.5!

Tog bag facilities at Race Finish Precinct, Green Point Common Fields.

Start in Vlei Road, facing the Cape Town Stadium.

• 10km Run: 07h00

• 10km Walk: 07h15

• 5km Run/Walk: 07h40

For safety reasons, baby strollers at the back. Doggies and kitties stay home.

Pack sunscreen, peak cap, and water bottle. Pose for pics! #ChooseYou #SPAR #SPARkle

Well done, you finished! Remember to collect your goody bag and medal.

Food stalls for the hungry. Halaal will be catered for. Prize-giving starts 09h30.

Be there for Entertainment & Lucky Draws – EarlyB, R30 000 SPAR vouchers and the chance to Win-A-Car!!

Note: You can only win if you’re there! Have Fun!

Need to Know RACE Info

Saturday, 6 April 2024

Can I collect my race number on the morning of the race?

No, there is no Race Pack collection on the morning of the race. You will not be allowed to start the race if you have not collected your race number from the official Race Pack collection points before the race.

Can I swop my race t-shirt for another size?

T-shirts will be allocated on a firstcome, first-served basis. Please ensure that you indicate your correct size when you enter, as NO EXCHANGES will be made.

Do I need to wear my race number?

Yes, one SPAR race number will be issued for the 10km. Your timing chip will be attached. Fasten this bib to the FRONT of your shirt.

Registered club athletes need to wear both their ASA license numbers (FRONT and BACK).

Non-club members will be issued a Temporary ASA license which must be worn on the BACK of the shirt.

Only one race number will be issued for the 5km and this needs to be worn on the FRONT of your shirt.

Please wear your official SPAR T-shirt or (if you must) your club colours.

You may not attach your race number to your running shorts, backpack, or any other part of your body.

You may not transfer your race number and/or timing chip to another runner. Any runner who is found guilty of breaking this rule will be banned from the race for one year, in addition to being disqualified from the current year. This is an important rule which is in place for the purposes of your safety!

How is my 10km race timed?

Your timing chip is attached to your race number and linked to your personal profile.

Gear

up

for the

excitement! You’ve secured your race number and are all set to hit the road on Saturday, 6 April 2024. To ensure a safe and enjoyable experience, here are some tips to guide you through the upcoming event.

Please remember:

• Your chip is not transferable to another runner, as it is personalised for your use only.

• The timing chip is to stay on your race number. Do not attempt to remove it.

• Remember to attach your race numbers to your t-shirt before you leave for the race to prevent them from being left at home.

• No chip – no results – no exceptions.

• PLEASE do not wear any other timing chip.

• Do not cover your timing chip with clothing or straps from bags or hydration packs.

Please note: the 5km is NOT timed.

Will there be road closures?

All the road closures will be available on the website, www.sparwomensrace.co.za. Please take note of the road closures and access controls, as this may affect your access to and from the event.

Kosmos 94.1 will also be broadcasting information in the early morning on Race Day, so listen in.

Where should I park?

• Keep in mind that certain roads will be closed, so make sure you familiarise yourself with the road closures before arriving.

• Time your arrival to ensure that you are well in advance of your race start time.

• Parking is available at Wanderer’s Sport Field parking.

• Please note that parking is on a firstcome, first-served basis.

• Do not leave valuables in your vehicle.

• Be careful of remote jamming.

Where do I hit the road?

• The start line for both the 10km and 5km races is at Wanderer’s Sport Field entrance.

• Runners and walkers will start together.

• Announcers will make regular announcements in the countdown to the race start.

What time do I start?

• 10km Run: 06h00

• 5km Run/Walk: 06h30

Are there toilets?

Toilets are stationed at the Wanderer’s Sport Bar and Restaurant, but try to go to the ‘ladies’ before leaving home.

Can I bring my baby stroller along?

By all means. We need to stress though that you should position yourself right at the back - for the safety of the women running the race, but mostly because we care about the safety of you and your baby. SPAR accepts no liability for any accidents due to negligence.

Can I bring my pet?

Please note, pets are not permitted.

How long will I take to complete the 10km race?

If you are a very fast, fit runner, you’ll be done in just over 30 minutes! If you

are not (which places you with many other women) you should be able to complete the race in around 90 minutes.

Is there water along the route?

There are two refreshment stations on the 10km route and one refreshment station on the 5km route. Remember to smile and wave at the folk working at these stations as you speed past.

The race takes place in an environmentally sensitive area, and in doing our part, all refreshments will be provided in cups, please make sure that you throw your cups in the bins provided.

You are very welcome to carry your own water bottle, particularly if it is hot on the day. You will receive a bottle of water at the Finish.

When do I receive my goodie bag?

You get your medal and goodie bag when you finish your race, so stay in the finishers chute.

Will there be something to eat after the race?

After 8h00

Where and when does the prizegiving start?

The prize-giving takes place on the expansive grass area on the Affies Sports Field at Wanderer’s Sports Field. The prize-giving and live entertainment will commence at 07h00 followed by the lucky draws. Prepare to be entertained on race day with the best in local talent! Remember, only those who stay for the prize-giving will be eligible for the lucky draws.

Am I eligible for category prizes?

The top performing athletes in the following categories will be eligible for prize money: Open, Junior, 40–49, 50–59, 60–69 and the 70+ categories.

Am I eligible for lucky draw prizes?

To be eligible you must be present at the prize-giving and you need to put your race number tag in the boxes provided. There are great lucky draw

prizes up for grabs including a bumper N$15 000-worth of SPAR vouchers.

Men and children under the age of 14 years are not eligible for any prizes. SPAR employees, agents and marketing agents are not eligible for any prizes.

How do I show off my time?

10km participants will receive a SMS directly after the race with their provisional time and position. Official race photographs will be available to view on the Kosmos 94.1 Facebook page.

Can I take selfies with my friends?

Yes, absolutely! We want you to share your fun with the world. If you could please just be considerate, and not stop on the finish line to take selfies, as this causes congestion.

A separate Finishers’ Arch will be positioned on the field where you can pose for those super important photos.

Remember to use #SPARWomensChallenge2024 #ChooseYou #MySPAR #SPARkle

Who benefits from the race?

This year’s race charity for Namibia is Hope for Life. So, you will be giving women, children and communities in need support and hope for a future, through this amazing organisation’s community programmes and initiatives.

Is this year’s Challenge Live or Virtual?

Live! We are so excited to be at Wanderer’s Sports Field, Windhoek this year for the 5km and 10km SPAR Women’s Challenge.

Now it’s over to you, come along, have fun, and enjoy the race with thousands of other women on Saturday, 6 April 2024!

Reflection

The year 2023 saw the beautiful women of South Africa and Namibia celebrating their unique and personal journeys as they took to the road to support SPAR’s Petal Project and the Saartjie Baartman Centre. The spirit of acceptance was tangible as we held hands in defining ourselves and acknowledging that every journey is personal and unique. Each women’s personal story defines who she is and leaves fingerprints on the lives of those she touches. Thank you to all the women who chose to join their personal stories with the SPAR Women’s Challenge in 2023 and make a difference. #ItsPersonal

SPAR Convenience

The iconic SPAR Women’s Challenge has long been a celebration of female empowerment. This year, with the theme #ChooseYou, the event goes beyond the finish line, urging women to prioritise their well-being and embrace self-care with every stride. And to help you achieve that winning feeling, SPAR2U is your secret weapon, freeing up precious time to focus on what really matters – you.

Hours spent battling traffic, the stress of meal prepping, endless errands - all chipping away at your precious “me time”? That’s where SPAR2U steps in, your personalised online shopping hero. With a few clicks, you can browse a vast selection of groceries, fresh produce, household essentials, and even beauty products – all delivered straight to your door. It’s like having a personal assistant who understands that self-care starts with convenience.

More time, more YOU

Think of the possibilities that open up when you reclaim the time spent grocery shopping. You can:

• Fuel your fitness: Whip up nutritious meals that power your training and recovery, knowing SPAR2U delivers the freshest ingredients.

• Indulge in a relaxing bath: Light some candles, draw a warm bath, and pamper yourself with bath salts

or essential oils delivered through SPAR2U.

• Spend quality time with loved ones: Whether it’s your parents, your children, your partner, or friends – it’s food for your soul.

• Catch up on that yoga session: Free from grocery hassles, you can prioritise that mindfulness practice or meditation session you’ve been craving.

Self-care made easy

SPAR2U isn’t just about saving time; it’s about empowering you to make #ChooseYou a reality. Here’s how:

• Personalised shopping: Create shopping lists, reorder past purchases, and benefit from SPAR Rewards – all within the user-friendly SPAR2U app.

• Wide selection: From daily essentials to healthy snacks and beauty care, SPAR2U offers everything you need to nourish your body and soul.

• Flexible delivery: Choose a delivery slot that fits your schedule, ensuring your groceries arrive when you need them most.

• Quality you can trust: Enjoy the same high-quality products you find at your local SPAR, delivered fresh and ready to enjoy.

• Less budget worries: If you’re purchasing SPAR house brand products, you’re getting as good as the best for less. Which means less worrying about your budget.

The SPAR Women’s Challenge is more than just a competition, it’s a celebration of self-discovery and a commitment to well-being. With SPAR2U by your side, you can cross the finish line of self-care with a smile, knowing you’ve chosen to prioritise your health, happiness, and overall well-being. Remember, the real victory lies in taking care of you, and SPAR2U is here to help you achieve that.

to Stand Together

The Saartjie Baartman Centre for Women and Children is honoured to once again be nominated as a beneficiary of the SPAR Women’s Challenge in 2024. The Centre’s long-standing partnership with SPAR, rooted in the shared values of giving back to and uplifting communities, has afforded thousands of women and children survivors of Gender Based Violence life-changing support through true empowerment. Empowerment grounded in feminism, empowerment aimed at dismantling the patriarchy and empowerment steeped in the values of kindness, caring and, most importantly, in hope.

TheSaartjie Baartman Centre for Women and Children is situated on the Cape Flats of the Western Cape and provides essential, cost-free services 365 days a year to women and children survivors of GBV. In the 25 years since they were founded, they have managed to assist over 275 000 women and children survivors of GBV through their fourteen programmes which are aimed at the effective treatment and

prevention of violence against women and children and which cover such diverse needs as shelter, substance abuse recovery, child protection, legal assistance, economic empowerment, and community outreach.

All of the Centre’s efforts on the frontline are aimed at eradicating this scourge in South African society, a scourge that leaves no woman untouched.

Much of their work over the past year has concentrated on working with men and boys to assist them to develop healthy masculine behaviours, conflict resolution skills, and a clear understanding of the impact of GBV on women, children and communities. The GBV Manenberg Hub tasks men and boys with finding solutions to making our communities safer for women and children.

The Centre’s Gender Based Violence Response programmes are developed by women for women. We intentionally centre all our programmes around the needs identified by survivors of GBV. It is precisely because our work is based on survivors’ expressions of their own needs that I was thrilled to see the theme of the 2024 SPAR Women’s Challenge.

At first glance, choosing yourself seems simple or self-evident. However, often when we look a little deeper into the decisions that we as women make, at work, in our homes, when it comes to raising our children or in our intimate relationships, time and again we find that those decisions are predicated on our socialisation. The same socialisation that encourages women to put everyone else first, to choose everyone else before she chooses herself.

Unfortunately, in a country where research shows that the rate at which women are killed by their intimate partners is five times higher than the global average, and in a country where rates of GBV continue to rise year on year, notwithstanding our progressive GBV laws and policies, choosing yourself may be the difference between safety and the unspeakable.

To put it in perspective:

• A woman is killed every 2.5 hours in South Africa, more often than not, by her intimate partner.

• 24 410 women were murdered in South Africa between 2015 and 2023.

• Between 25 to 40 percent of South African women have experienced some form of intimate partner violence in their lives.

• Interpol in 2023 named South Africa the rape capital of the world based on statistics showing that a woman is raped or sexually abused every twenty-five seconds in our country.

• The latest UN research sets out that almost nine out of ten men and women globally hold biases against women that contribute to both the dismantling of women’s rights in many parts of the world, and to surges in human rights violations.

While it is true that the responsibility for addressing these horrifying acts lies squarely on the men that perpetrate them, experience shows that despite extensive interventions and robust public awareness drives there is still much work to do in tackling the harmful norms and behaviours that underpin the patriarchy and that fortify GBV.

Work that will take much time and considerable effort on multiple levels, and by many players.

What then can we, as women, do in the interim?

WE CAN:

• Choose to stand together against GBV.

• Choose to appoint ourselves activists against GBV.

• Choose to listen actively to survivors.

• Choose to support other women being subjected to GBV.

• Choose to safely call out abuse when we see it.

• Choose ourselves over and over again until the one becomes the all and our daughters, mothers, nieces and friends are afforded safety.

IN CHOOSING OURSELVES WE CAN:

• Restore hope

• Restore dignity

• Afford respect to all women and,

• Work towards building peaceful communities, peaceful streets and peaceful homes.

We can choose ourselves and, in choosing ourselves, choose all women. We are better together.

HOPE

In the expansive landscapes of Namibia, the Hope for Life Foundation stands as a beacon of hope, dedicated to making a lasting impact on vulnerable communities, particularly women and children. Established by a group of passionate individuals, the foundation aims to address socioeconomic challenges through sustainable development projects.

Hopefor Life Foundation focuses on key areas from education, where it invests in initiatives like scholarships and programmes to enhance learning opportunities for children in underserved areas, to giving hope to young babies and mothers in desperate situations. The foundation is committed to empowering women and fostering a supportive environment for positive change.

The foundation’s partnership with the SPAR Women’s Challenge in Namibia exemplifies shared values of empowerment and community development. The race serves as a platform to raise awareness and funds for organizations making a positive impact on women’s lives. The Namibian leg of the Challenge has become a pivotal event for Hope for Life Foundation, showcasing its work and garnering support for its initiatives.

Apart from the SPAR partnership, Hope for Life Foundation is actively involved in various projects in Namibia. The crisis pregnancy and family support

centre in Windhoek assists women facing unplanned pregnancies, providing support and helping families regain stability. Additionally, the Foundation is planning a children’s village with a capacity for 100 children.

The Hope Baby House, a project of the foundation, focuses on children from birth to three years old who have been removed from their parents due to neglect, abuse, trauma, or other reasons. The house aims to rehabilitate these children from the trauma they’ve suffered and find them loving, caring homes.

The Pregnancy Support Centre addresses the sensitive issue of unwanted pregnancies in Namibia, offering counselling, support, and training for women and men facing unplanned pregnancies. The Bare Necessities Project provides essential items like food and clothing to families in need through community visits, while the “Send a Child to School” initiative supports children from low-income families with the costs of education.

Founded by Senior Pastor Roland Engel in 2003, Hope for Life Foundation strives to be a resource vehicle for social and economic upliftment in Namibia. Despite challenges, the Foundation remains dedicated to creating positive change, with the SPAR Women’s Challenge playing a pivotal role in overcoming obstacles and propelling its projects forward. As Hope for Life Foundation and the SPAR Women’s Challenge continue hand-in-hand, the vision of a brighter future for Namibians remains at the forefront of their endeavours.

to Give Dignity

SPAR Petals Project Delivers Over 18 000 Packs of Sanitary Pads to Combat Period Poverty

In a remarkable display of solidarity and generosity, SPAR Western Cape, through its Petals Project, donated a staggering 18 480 packs of sanitary pads to two noteworthy charities, the Boland Veterans Cricket Association (BVCA) and Running4Pads. The substantial donation is a result of the incredible response to the 2023 SPAR Women’s Challenge in Cape Town, with 14,000 participants contributing to the cause.

The sanitary pad handover to the Boland Veterans Cricket Association’s Dignity programme [BVCA]

Hayden Trollip, player, Claude Chantler, chairman BVCA and Grant Johnson, WC and SA veteran player.

The Boland Veterans Cricket Association, primarily comprising of men passionate about giving back to the community, runs a Dignity Programme. This social development initiative aims to distribute sanitary pads to girls in need while also promoting a healthy lifestyle. Recognising the impact of period poverty on equal opportunities, the BVCA is committed to ensuring that girls do not miss out on essential opportunities due to a lack of access to sanitary products. Running4Pads, a voluntary association of four dedicated women runners, aligns seamlessly with the SPAR Petals Project. Their mission is clear: restore dignity and keep young women in school by providing them with the necessary menstrual hygiene products. Their

collective efforts highlight the importance of addressing period poverty and creating awareness about the challenges faced by those without access to sanitary products.

Elsabe van Zyl-Felix, Advertising Manager for SPAR Western Cape & Namibia, expressed pride in the association with these impactful charities. “It’s also important to have male voices, and hopefully together we will make an impact,” she stated during the handover ceremony at the SPAR Distribution Centre.

The timing of the handover coincided with the international recognition of Menstrual Hygiene Day. This provided an opportunity to raise awareness about menstrual care and the challenges faced

Through initiatives like the SPAR Petals Project, communities are coming together to break the silence surrounding period poverty.

by individuals lacking access to sanitary products. The SPAR Petals Project not only addresses a critical need but also plays a significant role in fostering conversations around menstrual hygiene.

The poignant moment of the sanitary pad handover to the Boland Veterans Cricket Association’s Dignity Programme and Running4Pads at the SPAR DC, captured the diverse group of individuals representing the charities, SPAR, and the BVCA, and reflects the collaborative effort needed to make a lasting impact on the lives of young women in the Western Cape.

Through initiatives like the SPAR Petals Project, communities are coming together to break the silence surrounding period poverty, ensuring that no young woman misses out on an education and opportunities due to the lack of access to menstrual hygiene products. In the Western Cape, the petals of change are blooming, one sanitary pad at a time.

and Running4Pads was done at the SPAR DC. L to R: [Front row] Camillah Adams, founder member Running4Pads and Melanie Jooste, SPAR; [Middle seated] Elsabe van Zyl - Felix, advertising manager SPAR Western Cape SPAR; [Back row standing] James Albanie, vice-chairman and champion of the BVCA’s Dignity programme, Omar Henry, patron, Roger Moult, president VCSA, Paul du Plessis, BVCA, Gricinda Weber, ambassador,

to GROOVE with Kfm 94.5

Your Race Day Partner with the Most Music

To kickstart your Race Day on the right note, tune in at 5am to Kfm 94.5 or download the Primedia Plus app, where the dynamic duo of Sibongile Mafu and Jonathan Duguid will be your Race Day partners, delivering an exclusive show packed with all the essential race details, infectious excitement, and, of course, a playlist featuring all the music to rev up your spirits for the big day!

Keep your eyes peeled for the Kfm Crew, proudly driven by Suzuki, capturing all the action on the Kfm 94.5 social media platforms – Instagram, Facebook, and X on @kfmza.

Kfm 94.5 is not just a radio station - it’s Cape Town’s premier radiodriven multimedia brand. Home to the boldest personalities and the hottest shows in the Western Cape, it’s not just about entertaining, it’s about creating unforgettable moments. The commitment extends beyond the airwaves as it strives to connect people to their communities, the vibrant Mother City, the global stage, and most importantly, to each other.

“Kfm 94.5 is excited to once again lend its support to the iconic SPAR Women’s Challenge, a hallmark event

on the Western Cape calendar. Joining forces with SPAR for another year reflects our commitment to being part of this impactful journey. We take pride in aligning with SPAR, whose dedication to making a positive difference in local communities and acknowledging women as the cornerstone of our societies, deeply resonates with Kfm’s core values,” shares Cecile Basson, Programme Manager of Kfm 94.5.

As the unmistakable soundtrack of the Cape, Kfm 94.5 dedicates itself to delivering favourite tunes throughout the day. The team’s mission is evident: to create a positive impact in the lives of their audience, nurturing joy, connection, and a sense of security. Whether an event participant, a dedicated fan, or someone seeking a good time, individuals can rely on Kfm 94.5 to be their ultimate Race Day partner. The station doesn’t merely engage in the radio business, it actively participates in shaping the way people experience life.

Gear up for an exhilarating experience at the SPAR Women’s Challenge in Cape Town on Sunday, 24 March, as Kfm 94.5 takes the lead in adding a touch of flair and groove to one of the Mother City’s most picturesque races. Joining the festivities are the fantastic on-air personalities, with the charming Tracey Lange poised to welcome you at the finish line, and the dynamic Liezel van der Westhuizen hitting the pavement as she embraces the race herself.

Tracey Lange

(MC on the finish line)

Show on Kfm 94.5: Mid-Mornings with Tracey Lange (Monday to Friday 09h00 – 12h00)

Brighten up your mid-mornings in the company of the lively Tracey Lange. With her infectious laugh and warm heart, she’s sure to keep you entertained

as you tackle your workday. Don’t miss the energetic vibes of Office Anthems at 10:15 am, where Tracey plays songs selected by you! Tune in every Monday to Friday, from 09h00 to 12h00.

Get to know Tracey

The one with the infectious laugh. Tracey is a well-known TV personality, a successful entrepreneur and popular face on magazine covers and social pages. Tracey loves travelling, is passionate about telling the stories of everyday Capetonians and gets a kick out of making people fall in love with the Mother City. She is known for living in the moment and for her positive, radiant take on life.

Sibongile Mafu

(Host of SPAR Women’s Challenge Show on Kfm 94.5 on 24 March at 5AM)

Show on Kfm 94.5:

Kfm Mornings with Darren, Sherlin and Sibs

(Monday to Friday 06h00 – 09h00)

Kickstart your day with the ultimate mix of banter, music, and entertainment on Kfm Mornings with Darren, Sherlin, and Sibs! Join the laughter, catch traffic updates with Sherlin, and stay in the sports loop with Sibs. Tune in weekdays, 06h00 to 09h00!

Get to know Sibongile

Sports anchor and co-host alongside Darren and Sherlin on the very popular Kfm Mornings, she is a dynamic, sharp and funny voice on the team who often says what the listener is probably thinking. She loves discovering new restaurants, drinking wine, travel, sport and fashion, and believes life is meant to be a delicious adventure.

Liezel van der Westhuizen

(Participant in the race)

Show on Kfm 94.5:

Early Mornings with Liezel van der Westhuizen (Monday to Friday 05h00 to 06h00)

Start your day right with Liezel van der Westhuizen at 5am! Join her for fitness tips, EWN traffic updates, and uplifting music on Early Mornings, weekdays from 05h00 to 06h00!

Get to know Liezel

No one makes being positive look so effortless and appealing. Well, no-one except our resident fitness enthusiast. Fitness and lifestyle are important to the award-winning presenter and Personal Brand coach. This Capetonian has completed the Ironman Triathlon (after only 12 weeks of training!), cycled across the Himalayas with a blind athlete on a tandem bicycle, and has completed the legendary Dusi Canoe Marathon to name just a few of her fitness achievements.

So often as women we show up for others before showing up for ourselves. What we really need to do is to pour into our own cups first. When we prioritise ourselves, we are able to be there for others in the fullest possible way. Do things that make you happy. Do things that make you feel light and free. Do things just for you. Take care of your physical, mental and emotional health because you simply cannot pour from an empty cup.

- Sibongile Mafu

If you know me, you know that infusing a dose of fun into fitness is my daily mantra on the airwaves. Embracing the perfect opportunity to practice what I preach, I’m thrilled to invite you to hit the road alongside our fantastic participants at this year’s SPAR Women’s Challenge. Let’s make a commitment to #ChooseYou once more in 2024! Come join me for a fitness-filled adventure!

- Liezel van der Westhuizen

Race day MUST HAVES

Your guide to all your race day must haves! Be prepared with this list of essentials to help you run/walk your best race yet!

Choose to Protect

Choose to Sanitise

Germex

Don’t let the sun slow you down. Embark on your Race Day journey fully prepared with SPAR Sola sun care products. Our range of specially formulated sunscreens ensures your skin stays shielded from the intense African sun. Prioritise your skin’s health and comfort, so you can focus on the race without worrying about harmful UV rays. We’ve got you covered, ensuring your skin remains healthy and radiant throughout your race.

Choose to Hydrate

Don’t

Remember to use the hashtag

Share how you #ChooseYou and make yourself a priority with the SPAR Women’s Challenge community by posting on social media and using the official hashtags!

Choose to Self-Care

Gear up for Race Day success with our Care by SPAR products designed to elevate your pre-race routine. Your journey begins before the starting line, and we’re here to ensure you’re well-rested, energised, and ready to conquer every step. Prioritise selfcare before the big day.

to Finish Strong

Olympic Games Silver Medallist Applauds Spar Women’s 10km Series

By Jane Bramley

For more than three decades, road running in South Africa has been dominated by the SPAR Women’s 10km Challenge Series. Every year, thousands of women take to the streets of South Africa’s major cities in the women-only 10km and 5km races in Cape Town, Gqeberha, Durban, Mbombela, Tshwane, Johannesburg, Pietermaritzburg and Windhoek in Namibia.

The SPAR races began in Durban in 1992 with the aim of getting women of all ages, shapes and sizes together to enjoy running in a safe and fun environment, with prize-giving and entertainment to follow.

For many of these women, preparing for their first SPAR Women’s 10km Challenge is the start of a lifelong love affair with running. Many view the race as a social occasion, but for some of

the elite runners, the SPAR races offer an opportunity to earn money as well as compete against the best in the country.

Since the introduction of the SPAR Grand Prix in 2007, the financial benefits are even better and in the last few years, the addition of international athletes has given South African runners much needed competition against top runners from elsewhere in Africa, particularly Ethiopia.

Olympic Games silver medallist, Elana Meyer, has been part of the Cape Town SPAR Women’s Challenge since the very beginning. She won the inaugural race in 1993 and again in 1994, 1996 and 2001. As the first winner, she was invited to fire the starting pistol at the 25th race in 2017 and again at the 30th running of the race last year.

“I think the SPAR races are iconic and a very important part of the South African

athletics scene,” said Meyer.

“For the social runner, they provide an opportunity to have a day of fun in a women’s race, where they can feel secure. The SPAR races are very well organised and there is always a good vibe. And then there’s the excitement of a very good goodie bag, a medal and a t-shirt, as well as entertainment and spot prizes,” she said.

“SPAR is doing a great job, not only for the social runner, but also for the elite runners. I am always grateful to SPAR,

who were my first personal sponsors and who helped make my running career possible.”

Meyer had a stellar international career. She was among the world’s elite athletes for over 10 years, competing when she was younger, at middle distances from 1 500m to 5 000m, and moving on to longer distances as she grew older.

Meyer dominated South African athletics, winning over 20 South African titles on the track, in the half-marathon,

15km, cross-country and marathon. Between 1991 and 1992, she achieved an unprecedented streak of 51 straight victories over a range of distances, a world-first in the history of women’s endurance running. She set 23 South African records, broke five world records, and in her very first race as a veteran, established a world record.

Her interest in the Olympic Games was sparked when, as a 10-year-old, she watched Romanian gymnast Nadia Comaneci score her first perfect 10 at the Olympic Games in Montreal in 1976.

“But I lived in a small town where gymnastics was out of the question and I was a skinny, scrawny little kid, so I took up running instead.”

When South Africa was readmitted to the Olympic Games in 1992 after decades of isolation, Elana Meyer was selected as part of the team to run the 10 000m. Derartu Tulu of Ethiopia won the final, with Meyer in second place. Meyer joined Tulu in her victory lap, with the two athletes from Africa running side by side.

“It was totally spontaneous,” said Meyer.

“The emotions of the Olympic Games took me by surprise. South Africa being

back in the Olympics and all athletes having an opportunity to compete at the highest level was so important.”

“I had broken world records and I was a world champion but the Olympics are different. Bringing back the silver medal – for me it was gold. It was a relief, it was so many things – it was a moment of celebration,” she said.

Meyer still holds the South African women’s 10km and 10 000m records. She set the 10km record of 31:13 in Budapest in 2001 and the 10 000m record of 30:52.51 in London in 1994.

“I believe my 10km record will be broken in the next year or two. With the advances in footwear it has to happen and that will be good,” she said.

The mother of two has dedicated her life to athletics. She is a co-founder of Endurocad, a non-profit organisation based in Stellenbosch that aims to inspire and motivate the future generation of South African athletes by giving them the infrastructure and skills to develop as athletes.

“We have a bursary scheme which sends promising athletes from very deprived areas to school in Stellenbosch. They receive an education and at the same time, we provide scientific training, daily monitoring and other support such as nutritional advice, medical support and athletic apparel,” Meyer explains.

“We are very thrilled at the moment because one of our athletes, from a deprived area of De Doorns, has been accepted at the University of South Carolina in the United States.”

Endurocad is also a running club for social runners from deprived areas and offers empowerment programmes for women. About 100 youngsters from Endurocad took part in the 5km Fun Run at last year’s Cape Town SPAR Women’s Challenge and sang their way around the course.

Meyer is not the only international athlete to have benefited from the SPAR Women’s Challenge series. Three-time winner of the SPAR Grand Prix and Olympic marathon runner, Rene Kalmer, won the Cape Town SPAR 10km an epic nine times. Another Olympian, Gwen Griffiths, won three times as did Namibian Helalia Johannes. Ethiopian Tadu Nare, another three-time Grand Prix winner, has

won the race twice.

SPAR Group Divisional Marketing Director: Western Cape and Namibia, Sean Komlosy, said the SPAR Women’s Challenge Series was all about women.

“Those that come out in their thousands to support the race, to have fun with other women, doing what they love –running. We see and appreciate them.”

“With the Grand Prix element of the race, we acknowledge and support our top athletes,” said Komlosy.

“Even when COVID disallowed us to participate in large numbers, SPAR decided to host a stand-alone Grand Prix Series so that elite athletes could still compete and have a source of income.”

“The SPAR Women’s Challenge and the SPAR Grand Prix Series demonstrate who we are as a Group,” said Komlosy.

“We stand for women empowerment and female equality, not only in sport, but also in the fight against Gender Based Violence by the charities we support,” he said.

SPAR is doing a great job, not only for the social runner, but also for the elite runners. I am always grateful to SPAR, who were my first personal sponsors and who helped make my running career possible. - Elana Meyer

In a world where fitness trends often come with hefty price tags, it’s refreshing to discover that a healthier lifestyle doesn’t have to break the bank. With a bit of creativity and resourcefulness, you can sculpt a budget-friendly workout plan right in the comfort of your home. Discover practical and cost-effective ways to achieve your fitness goals without emptying your wallet.

01

Embrace the Basics: Bodyweight Exercises

When it comes to budget-friendly workouts, you can’t go wrong with the classics. Bodyweight exercises are not only effective but also require little to no equipment. Squats, lunges, push-ups, and planks engage multiple muscle groups, promoting overall strength and endurance. The beauty of these exercises lies in their simplicity and versatility. Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises can be adapted to suit your fitness level.

02

DIY Equipment: Household Items Turned Gym Gear

Don’t let the absence of a fullyequipped gym hinder your progress. Everyday household items can serve as makeshift exercise equipment. A sturdy chair can double as a step for step-ups or a surface for tricep dips. Water bottles or filled backpacks can add resistance to your workouts, replacing expensive dumbbells. Get creative and explore how common items around your home can enhance your exercise routine without costing a dime.

03

YouTube: A Treasure Trove of Free Workouts

The internet is a goldmine for free workout resources, and YouTube stands out as a gem in this treasure trove. Countless fitness channels offer a wide array of workout routines suitable for various fitness levels and goals. From high-intensity interval training (HIIT) to yoga and Pilates, there’s something for everyone. Popular fitness influencers often share their expertise without charge, providing you with professional guidance at the click of a button.

04

Outdoor Fitness: Nature’s Gym

Take advantage of the great outdoors to elevate your workout experience. Running, cycling, and hiking are excellent cardiovascular exercises that require minimal equipment. Parks, beaches, hiking trails and open spaces can serve as your gym, offering opportunities for bodyweight exercises, yoga, or even group workouts with friends. Nature provides a refreshing change of scenery, making your workouts enjoyable and motivating.

05

Community Fitness: Team Up for Savings

Working out with others not only adds a social element but can also cut down on individual costs. Form a workout group with friends or neighbours and share resources. You can collectively invest in affordable equipment or take turns leading workouts. This sense of community fosters accountability and motivation while keeping your budget intact.

In the pursuit of fitness on a budget, creativity and resourcefulness are your greatest allies.

06

Fitness Apps: Affordable Personal Trainers in Your Pocket

Many budget-friendly or free fitness apps offer a variety of guided workouts, personalised plans, and progress tracking features. These apps often provide a virtual personal trainer experience without the hefty price tag. From strength training to yoga, explore different apps to find the one that aligns with your fitness goals and preferences.

07

Meal Prep on a Budget: Nourishment without Overspending

Fitness isn’t just about exercise; a balanced diet is crucial for overall well-being. Plan your meals in advance and embrace cost-effective, nutritious options. Buying in bulk, opting for seasonal produce, and exploring affordable protein sources like beans and lentils can help you maintain a healthy diet without straining your budget.

In the pursuit of fitness on a budget, creativity and resourcefulness are your greatest allies. By embracing basic exercises, repurposing household items, utilising online resources, and fostering a sense of community, you can achieve your fitness goals without compromising your financial well-being. Remember, the journey to a healthier you doesn’t require an expensive membership or high-end equipment; all you need is determination, a bit of innovation, and a willingness to make the most of what you have at home. So, lace up those tekkies, clear some space, and

Self-Care with Every Step

Sportsmans Warehouse’s Guide to the 2024 SPAR Women’s Challenge

In a world that often feels rushed and demanding, the 2024 SPAR Women’s Challenge is more than a race; it’s a call to embrace an active lifestyle - not just as a physical pursuit, but as a form of self-care. A way to prioritize and choose yourself.

Sportsmans Warehouse, South Africa’s leading sporting goods retailer, is proud to be a part of this empowering journey. We’re excited to guide you through choosing the gear that fits your unique needs, ensuring that your focus remains on self-care and enjoyment. Whether you’re hitting the streets for the 10km run or walk, or joining the 5km fun run.

The Ultimate Comfort Shoes

ASICS Gel-Nimbus 26

The epitome of plush cushioning, this shoe offers a cloud-like experience with every step. Ideal for runners seeking comfort and neutral support.

ASICS Gel-Kayano 30

Combining plush cushioning with stability support, these shoes are perfect for those who require a bit more structure in their stride.

The Do-it-All Daily Running Shoes

ASICS Gel-Cumulus 26

A harmonious blend of balanced cushioning and neutral support, these shoes are versatile enough for different types of daily runs.

ASICS GT-2000 12

Offering balanced cushioning with stability support, they’re designed for those who need a dependable shoe for regular training.

Speed Meets Distance Shoes

ASICS Novablast 4

Plush cushioning meets neutral support in these shoes, making them ideal for runners who want a buoyant feel without sacrificing speed.

ASICS Noosa Tri 15

These are built for speed. With responsive cushioning and neutral support, they’re perfect for those who want to feel the ground and push their limits. They’re also great for triathlons.

Best Value for Money Shoes

ASICS Gel-Pulse 15

A balanced blend of cushioning and support at an accessible price point, these shoes are great for those starting their running journey.

Starting-to-Run Shoes

ASICS Gel-Excite 10

Perfect for beginners, these shoes offer balanced cushioning and neutral support to start your running journey on the right foot.

ASICS Gel-Contend 8

Also designed for newcomers, they provide the necessary support and comfort to build confidence with each stride.

ASICS GT-1000 12

Offering stability and balanced cushioning, they provide excellent value for those needing extra support without breaking the bank.

Complement your chosen shoes with our ASICS activewear. From the Core Run range that’s both affordable and high quality, to the luxurious NAGINO™ range, to the visibility-focused Lite-Show collection.

Determine the Best Shoe Fit for Your Foot at

Sportsmans Warehouse

To find out whether you need neutral or stability support, visit selected Sportsmans Warehouse stores for an analysis of your running form. RUN-id, our industryleading technology, evaluates how you walk to give you a personalised shoe recommendation. We’re the first retailer in Africa to implement it, it’s on the house, and it’s a quick process.

Find out everything you need to know about RUN-id on our website, in ‘Extra Services.’

Your Self-Care Journey Starts Here

The 2024 SPAR Women’s Challenge is more than a race; it’s a celebration of self-care and personal choice. Whether you’re in Cape Town or Namibia, Sportsmans Warehouse and ASICS are here to support you every step of the way. Choose your gear, lace up your shoes, and remember, by participating, you’re not just choosing to run – you’re choosing to prioritise yourself.

the Road Less Travelled

A Journey Through the Western Cape and Namibia’s Hidden Gems

In the heart of Southern Africa, where the Atlantic Ocean meets the vast deserts, lies a tapestry of unusual travel destinations waiting to be discovered. Venture with us as we embark on a journey through the Western Cape of South Africa and the stark landscapes of Namibia, exploring hidden gems that defy the ordinary. We delve into the extraordinary, unveiling the unique charm and mystique that make these destinations stand out.

In a world where the allure of popular travel destinations often overshadows the undiscovered wonders, intrepid explorers seek the thrill of the extraordinary. In this quest, we turn our attention to the Western Cape of South Africa and the vast landscapes of Namibia, uncovering hidden gems that defy convention. We embark on an adventure to explore unusual travel destinations that have captivated the imagination of wanderers.

Cederberg Wilderness Area - Where Rocks Tell Stories

(WESTERN CAPE)

Nestled in the rugged embrace of the Cederberg Mountains, the Cederberg Wilderness Area offers an immersive encounter with nature’s artistry. Find solace among the towering sandstone formations, where the rocks tell stories etched by time. Unique rock formations like the Wolfberg Arch and the Maltese Cross beckon adventurers, promising panoramic views and a sense of connection to ancient landscapes. As the sun sets, casting an amber glow upon the red-hued rocks, one can’t help but feel the enchantment of a place where the spirit of the wild reigns supreme.

The Village of McGregor - A Quaint Escape

(WESTERN CAPE)

A hidden jewel in the Western Cape’s crown, the village of McGregor beckons those seeking a tranquil escape from the hustle and bustle of modern life. Find yourself captivated by the village’s well-preserved 19th-century architecture and cobblestone streets. Stepping into McGregor feels like a journey back in time, where locals exchange warm smiles, and the aroma of freshly baked bread wafts from the local bakery. The energy of McGregor is one of artistic inspiration and a haven for those looking to rediscover the simplicity of life.

The Colourful Klein Karoo Succulent Route

(WESTERN CAPE)

For those seeking a vibrant adventure, the Klein Karoo Succulent Route in the Western Cape promises a

sensory feast. Explore this unique route which reveals a tapestry of colour, with blooming succulents, wildflowers, and rare plant species dotting the semi-arid landscape. The Klein Karoo Succulent Route is a testament to the resilience of life in harsh conditions, and its rainbow hues paint a vivid picture of nature’s ability to thrive against the odds.

The Quirky Town of Matjiesfontein (WESTERN

CAPE)

Venturing along the N1 highway in the heart of the Karoo, one encounters the eccentric town of Matjiesfontein. Frozen in time, this Victorian-era village boasts charming architecture, dusty streets, and a collection of vintage artefacts that transport visitors back to the 19th century. With its ghostly allure, Matjiesfontein is a peculiar destination where history comes alive, and every cobblestone has a story to tell.

The Enchanting Kagga Kamma Nature Reserve (WESTERN

CAPE)

Nestled in the Cederberg Mountains of the Western Cape, Kagga Kamma Nature Reserve is a surreal landscape that transports visitors to another world. Characterised by rugged rock formations, ancient San rock art, and otherworldly cave accommodations, this destination offers a unique blend

of luxury and mystique. Kagga Kamma reveals a hidden sanctuary where time seems to stand still, and the rocks whisper tales of the San people who once called this place home.

Fish River Canyon - A Canyon of Grandeur (NAMIBIA)

As we cross the border into Namibia, the Fish River Canyon stands tall as one of Africa’s most impressive geological wonders. Make your way along the canyon’s rim, where breathtaking vistas unfold before your eyes. The Fish River Canyon, carved by millennia of natural forces, offers a surreal landscape of deep ravines and rugged cliffs. For those seeking an unusual hiking challenge, the Fish River Canyon Trail presents an epic journey through challenging terrain, rewarding hikers with unmatched views and a sense of accomplishment.

Namaqualand - A Floral Wonderland

(WESTERN CAPE/NAMIBIA)

Every spring, the arid landscapes of Namaqualand burst into a kaleidoscope of colour as wildflowers blanket the terrain. Revel in the beauty of this floral wonderland that stretches across the Western Cape and into southern Namibia. The Namaqualand Flower Route unveils a breathtaking display of indigenous blooms, transforming the usually dry landscapes into a canvas of pinks, oranges, and yellows. It’s a celebration of nature’s resilience and a testament to the unexpected beauty that arises when conditions are just right.

Deadvlei - A Surreal Desert Panorama (NAMIBIA)

As our journey takes us deeper into Namibia, we arrive at the otherworldly Deadvlei, a clay pan surrounded by towering red dunes in the Namib Desert. Allow yourself to be drawn to the stark contrast between the white clay floor and the rust-coloured dunes. The skeletal remains of ancient camel thorn trees, frozen in time for centuries, punctuate the landscape, creating an eerie yet mesmerising scene. Deadvlei is a photographer’s dream, capturing the essence of desolation and beauty in a single frame.

The Kgalagadi Transfrontier Park - Where Two Deserts Meet (NAMIBIA/SOUTH

AFRICA/ BOTSWANA)

In the northern reaches of the Northern Cape, the Kgalagadi Transfrontier Park unfolds as a vast wilderness where the Kalahari and Namib Deserts converge. Find fulfilment in the untamed landscapes, where iconic African wildlife roams freely. The park, shared by Namibia, South Africa, and Botswana, offers a unique cross-border safari experience. As the sun sets over the dunes, casting a golden hue across the horizon, one can’t help but be in awe of the harmony between nature’s raw beauty and the creatures that call this arid expanse home.

The Forgotten Ghost Town of Kolmanskop (NAMIBIA)

Frozen in time and buried in the sands of the Namib Desert, Kolmanskop tells the haunting tale of a once-thriving diamond mining town. Uncover the dilapidated buildings, abandoned streets, and a surreal atmosphere that transports visitors to a bygone era. The eerie beauty of Kolmanskop serves as a poignant reminder of the transient nature of human endeavours in the face of nature’s relentless march.

The Surreal Quiver Tree Forest (NAMIBIA)

Namibia’s landscapes are known for their surreal beauty, but the Quiver Tree Forest near Keetmanshoop stands out as a botanical marvel. Thousands of quiver trees, aloe species unique to Southern Africa, create an otherworldly spectacle against the backdrop of a sun-drenched desert. Journey through this silent forest of twisted trunks and succulent leaves to witness nature’s ability to create art on a grand scale, leaving visitors in awe of the Namibian wilderness.

The Mysterious Spitzkoppe Mountains (NAMIBIA)

Rising majestically from the arid plains of Namibia, the Spitzkoppe Mountains are an iconic geological wonder. Often referred to as the “Matterhorn of Namibia,” these granite peaks have drawn adventurers and photographers alike. Spitzkoppe unveils a dramatic landscape where ancient rock formations, hidden caves, and ancient paintings tell the tale of a land shaped by time and the elements.

As we conclude our expedition through the Western Cape and Namibia, the extraordinary beauty found in the unusual destinations along our route is evident. From the ancient rocks of the Cederberg Wilderness Area to the tranquil charm of McGregor, the grandeur of Fish River Canyon to the floral spectacle of Namaqualand, the surreal panorama of Deadvlei to the wild expanses of the Kgalagadi Transfrontier Park, each destination tells a story of resilience, beauty, and the untamed spirit of adventure. So, let this journey inspire the wanderer within, beckoning all to venture off the beaten path and explore the remarkable landscapes that await in these lesser-known corners of Southern Africa.

A Social Media Guide to Selfie Mastery and Authentic Joy

Welcome to the dazzling realm of social media, where pixels transform into personalities, and every selfie tells a story. If you’re tired of the mundane and eager to inject a dose of fun into your digital presence, you’re in the right place.

I

n a world where first impressions often begin with a quick scroll through a social media feed, presenting yourself in the best light has become both an art and a science. Whether you’re an influencer, a casual user, or somewhere in between, the way you showcase yourself online can significantly impact how others perceive you. Join us as we dive into the art of mastering the selfie, embracing authenticity, and, most importantly, infusing your social media journey with unbridled fun.

1. The Art of the Click

Let’s kick things off with the cornerstone of social media excellence – the selfie. Gone are the days of awkwardly extended arms and questionable angles. The key to capturing the perfect selfie lies in finding your unique style. Experiment with various poses, play with props, and don’t shy away from expressing your personality. The more playful, the better!

Imagine this: You’re about to take the perfect selfie that will have your followers hitting the like button before they even read the caption. What’s the secret? It all starts with lighting. Natural light is your best friend. Position yourself facing a window or step outside during the golden hour. Soft, diffused lighting is flattering and minimises harsh shadows, giving your selfie that flawless finish.

2. Embrace the Quirky and Authentic You

Authenticity is the magic wand that transforms your social media from a curated gallery to a vibrant expression of your true self. Embrace your quirks, flaunt your idiosyncrasies, and don’t be afraid to showcase the real you. Remember, it’s the imperfections that

make you perfectly authentic – and relatable.

In a world of filters and airbrushing, there’s something refreshing about embracing imperfections. Authenticity is the new black. Let those laugh lines and freckles shine through. Your followers will appreciate the real you, flaws and all. Remember, perfection is overrated; authenticity is magnetic.

3. Filters and Fun

Filters aren’t just for hiding flaws –they’re your secret weapon for injecting fun into your photos. From funky face swaps to whimsical augmented reality effects, explore the myriad of filters available on your favourite social media platforms. Let your creativity run wild, and watch as your followers delight in your ever-changing digital persona.

4. Make Your Words Pop

A captivating caption is the cherry on top of your social media sundae. Inject humour, share anecdotes, or throw in a pun – whatever tickles your fancy. Share snippets of your life. The goal is to make your audience smile, laugh, or nod in agreement. A well-crafted caption not only adds depth to your posts but also showcases your unique voice.

Authenticity isn’t just about visuals; it’s about letting your personality shine through words. Engage your audience with captions that invite them to be a part of your story.

5. Elevate the Fun Quotient

Why settle for a standard selfie when you can turn it into a full-blown challenge? Create themed selfie challenges and invite your followers to participate. Whether it’s a “Silly Face Sunday” or a “DIY Photo Bomb” challenge, turning your selfie game into an interactive experience guarantees an extra dose of fun.

6. Share the Fun Journey

Pull back the curtain and let your audience in on the behind-the-scenes fun. Whether you’re preparing for an event, embarking on a new project, or simply enjoying a lazy Sunday, sharing glimpses of your everyday life fosters a sense of connection. The more authentic and relatable, the better.

7. Mood Boards and Aesthetic Adventures

Elevate your social media aesthetics by creating mood boards that reflect your current vibe. Mix and match

colours, themes, and styles to curate a visually pleasing feed. The key is to keep it cohesive while allowing room for spontaneity. A well-curated feed is not only visually appealing but also a testament to your fun-loving personality.

8. Team Up for Laughter

Why not spread the joy by teaming up with friends, family, or fellow content creators for collaborative projects? From hilarious challenges to joint creative endeavours, collaboration adds a new layer of fun to your social media presence. Plus, it’s an excellent way to cross-pollinate your audience and introduce your followers to new, entertaining personalities.

9. Polls, Quizzes, and More

Turn your social media into an interactive playground by utilising features like polls, quizzes, and Q&A sessions. Engaging your audience in playful activities not only boosts your reach but also ensures a fun-filled experience for both you and your followers. Plus, who doesn’t love a good quiz or poll to spark some lively conversations?

10. Reflect, Laugh, Repeat

As you journey through the social media landscape, take a moment to celebrate milestones – big or small. Whether it’s hitting a follower milestone,

commemorating an anniversary, or simply revelling in a personal achievement, share the joy with your audience. After all, social media is not just about posting; it’s about celebrating the vibrant tapestry of your digital life.

Don’t be afraid to evolve and reflect on your journey, learn from your experiences, and let your online presence grow organically. Authenticity isn’t stagnant – it’s a dynamic process of self-discovery and expression.

11. Capturing the Candid Moments

While the perfectly posed selfie has its charm, candid shots offer a glimpse into the real you. Capture those spontaneous moments – the laughter, the genuine smiles, and the unfiltered expressions. Candid photos not only radiate authenticity but also create a connection with your audience by letting them into your world.

12. Know Your Angle

Mastering your angles can make all the difference. Experiment with different poses and camera angles to find what works best for you. Play up your strengths and showcase your personality through the lens. Remember, confidence in your pose translates into an authentic presence that resonates with your followers.

13. Quality over Quantity

In the age of oversharing, quality trumps quantity. Instead of bombarding your followers with a barrage of posts, curate your feed with content that reflects your interests, passions, and personality. A thoughtfully curated feed not only showcases your authenticity but also keeps your audience engaged and eagerly awaiting your next post.

14. Consistency Matters

Consistency is key to building a recognisable online persona. Choose a theme, colour scheme, or aesthetic that reflects your personality, and stick to it. This doesn’t mean every post has to be identical, but maintaining a cohesive visual identity will make your profile instantly recognisable and strengthen your personal brand.

15. Engage, Don’t Just Post

Social media is a two-way street. Engage with your followers by responding to comments, asking questions, and participating in conversations. Fostering a sense of community around your profile not only boosts authenticity but also creates a space where your followers feel valued and connected.

16. Authenticity Through Hobbies

Let your passions shine through in your social media presence. Whether it’s cooking, hiking, or playing an instrument, sharing your hobbies adds depth to your online persona. Authenticity is about being true to yourself, and there’s no better way to do that than by showcasing the activities that bring you joy.

Congratulations, social media maven! Armed with the power of the perfect selfie, the art of authenticity, and a dash of unadulterated fun, you’re ready to conquer the digital world. So, go forth, create, engage, and infuse every post with the infectious joy that defines you. Your social media journey is not just a digital diary; it’s a vibrant celebration of the wonderfully fun, authentic you!

to SPARkle!

A Guide to Mental Health Magic

In the hustle and bustle of life, it’s easy for women to get caught up in the daily grind, forgetting to hit the pause button and prioritise their mental wellbeing. But guess what? It’s time to reclaim that ‘metime’ and sprinkle a little self-care magic into our lives. Join us on a journey of laughter, relaxation, and rejuvenation as we explore how women can choose mental health and dive into some easy, breezy self-care tips that won’t break the bank.

Choosing your mental health is like giving yourself a VIP ticket to your own life—a front-row seat to joy, peace, and contentment. Remember, it’s not selfish; it’s self-love in action. So, grab your metaphorical wand, wave it in the air, and let’s conjure up some enchanting ways to choose you!

The first step to nurturing your mental health is realising that you have the power of choice. Choosing your mental well-being means actively making decisions that contribute positively to your emotional and psychological state. It involves recognising when to say ‘no,’ setting boundaries, and making time for activities that bring you joy.

As a working mother of four I used to feel guilty for taking time for myself, but I realised that I’m a better mom and partner when I’m mentally healthy. It’s okay to prioritise myself sometimes.

1. Time-Turner Moments

Feeling overwhelmed? Take a cue from Hermione Granger and turn back time—well, sort of. Carve out moments in your day just for you. It could be a quick coffee break with your favourite book or a stolen minute for deep breaths. Time-turner moments are your secret weapon against the chaos of the everyday.

2. Bubble Baths: Bubbles, Bubbles Everywhere!

Let’s face it, there’s nothing a good bubble bath can’t fix. Draw yourself a warm, bubbly oasis and soak away the stress. Throw in some soothing music, a scented candle, and maybe even a rubber ducky for good measure. It’s like a mini-vacation without leaving your bathroom.

3. Strut Your Stuff: Take a Walk

Put on those fabulous shoes, or tekkies if that’s more your style, and hit the pavement. Walking is not just good for your physical health; it’s a fantastic mental escape too. Lose yourself in the rhythm of your steps, let your thoughts wander, and enjoy the scenery. Bonus points if you strut to your favourite tunes!

4. Exercise: Because Endorphins are the Real Magic

Cue the magic wand—exercise is your ticket to an instant mood lift! You

don’t need a fancy gym membership; a living room dance party, a jog in the park, or a yoga session in your PJs will do the trick. Take a brisk walk, follow online workout videos, or explore free fitness apps to release those endorphins and watch the magic unfold as you dance, run, or stretch your way to happiness.

5. Laugh Like No One’s Watching

Laughter truly is the best medicine, and luckily, it doesn’t cost a thing. Dive into a comedy show, call up that friend who always cracks you up, or find hilarious videos online. Let laughter be the spell that banishes stress and brings a sparkle to your day.

6. Binge-Watch Therapy

Pick a guilty pleasure series or a classic movie marathon and indulge yourself. Whether it’s a sappy romance, an action-packed adventure, or a nostalgic trip down memory lane, give yourself permission to get lost in the screen. Just be sure to have your favourite snacks on standby!

7. Create a DIY Pampering Party

Transform your home into a spa without burning a hole in your pocket. Raid the kitchen for natural ingredients and whip up a homemade face mask. Throw in some cucumber slices, run a warm bath with Epsom salts, put on your favourite relaxing tunes or indulge in a good book, and voila! You’ve got yourself a DIY pampering party fit for a queen.

8. Sip and Savour: Tea Time for the Soul

There’s something magical about a steaming cup of tea. Take a moment to savour the flavours, inhale the comforting aroma, and let the warmth seep into your soul. It’s a simple ritual that can turn an ordinary moment into a serene escape.

9. Engage in Creative Outlets

Expressing yourself creatively can be incredibly therapeutic. Whether it’s writing, drawing, or crafting, find a creative outlet that resonates with you. You don’t need expensive supplies—use what you have on hand and let your imagination flow.

10. Prioritise Sleep

A good night’s sleep is a cornerstone of mental health. Establish a bedtime routine, turn off electronic devices an hour before sleep, and invest in comfortable bedding. Quality sleep is a cost-effective way to enhance your mood, productivity, and overall wellbeing.

11. Connect with Others

Social connections are vital for mental health, and you don’t need to spend a fortune to nurture them. Host a potluck dinner with friends, organise a movie night at home, or join a local community group. Meaningful connections can provide support and joy, contributing positively to your mental well-being.

12. Create a Relaxing Space at Home

Transform a corner of your home into a haven of tranquillity. Utilise soft lighting, add some comfy pillows, and incorporate elements that bring you joy—whether it’s scented candles, plants, or your favourite artwork. A peaceful space can become your go-to retreat after a hectic day.

13. Embrace Nature Therapy

Connecting with nature is a powerful way to enhance your mental well-being. Take a stroll in the park, breathe in the fresh air, or simply sit under a tree and unwind. Nature is a free and accessible source of rejuvenation that can provide instant relief from stress.

The magic is in your hands. You have the power to choose joy, serenity, and mental well-being. Wave that magic wand of self-love, sprinkle a bit of fairy dust on your routine, and watch as your world transforms. Remember, you are the wizard of your own story, and the magic of choosing your mental health lies in the simple, delightful moments you gift yourself each day. So go ahead, embrace the magic, and let the sparkle of self-care light up your life!

to Go Green at Home

Fun and Fabulous Ways to Go Eco

Welcome to the sunsoaked landscapes of the Western Cape and the vast beauty of Namibia, where we’re about to embark on a journey to make our homes a little greener and a whole lot more fabulous. Going green doesn’t have to be a dull affair – in fact, it can be downright fun! We explore easy and entertaining ways to embrace sustainability at home, from planting veggie gardens to turning trash into treasure.

01. Garden Glamour YOUR VERY OWN VEGGIE PARADISE

Kick off your green adventure with a dash of garden glamour. Picture this: a vibrant kaleidoscope of veggies right in your backyard. That’s right, it’s time to channel your inner green thumb! Planting a vegetable garden not only adds colour to your life but also serves up fresh, organic goodies on a platter. Choose local favourites like tomatoes, carrots, and peppers, and watch your garden transform into a sustainable smorgasbord.

02. Compost Carnival TURNING SCRAPS INTO GOLD

Who knew that your kitchen scraps could be the stars of the show? Enter the compost carnival! Set up a compost bin and let the magic happen. Toss in fruit peels, coffee grounds, and veggie leftovers, and voilà – you’ve got nutrientrich compost ready to sprinkle on your garden. It’s the ultimate recycling party, and your plants will thank you with a burst of vitality.

03. Grey Water Gala SIP, SPLASH, AND SAVE!

Let’s turn our attention to the glamorous world of grey water – the unsung hero of water conservation. Grey water is essentially the water from your shower, bath, and washing machine. Instead of letting it go down the drain, why not give it a second act? Install a grey water system to collect and reuse this liquid gold for your garden. It’s like a spa day for your plants, and you get to be the eco-hero of your household.

04. Recycling Rendezvous TRASH TO TREASURE EXTRAVAGANZA

Who said recycling can’t be a fashionable affair? It’s time for a recycling rendezvous where we transform trash into treasure. Create your own DIY recycling station,

In the heart of Western Cape and Namibia, let’s turn our homes into havens of green goodness.

complete with separate bins for paper, glass, plastic, and the whole shebang. Channel your inner artist and turn those discarded items into funky home décor or even DIY fashion accessories. Recycling has never looked so chic!

05. Solar-Powered Soiree SHINE BRIGHT LIKE THE NAMIBIAN SUN

Namibia’s sun isn’t just for soaking up; it’s also here to power up your home in style. Let’s throw a solar-powered soiree! Deck out your rooftop with solar panels and invite the sun to be your party guest. Not only does it save you money on your electricity bill, but it’s also a green way to dance under the Namibian stars all night long. Solar energy – the life of the eco-friendly party!

06. Eco-Friendly Eats FARM-TO-TABLE FIESTA

Let’s take our taste buds on a journey with an eco-friendly farm-to-table fiesta. Source your groceries from local farmers and markets, reducing your carbon footprint while indulging in fresh, seasonal delights. Host a sustainable supper club with friends, showcasing the goodness of locally grown produce. It’s a delicious way to support local farmers and savour the flavours of the Western Cape and Namibia.

07. Thrift Shop Tango GREEN FASHIONISTA VIBES

Time to show off your green fashionista vibes with a thrift shop tango! Skip the fast fashion frenzy and dive into the world of second-hand treasures.

Thrift shops are a goldmine for unique and sustainable fashion finds. Host a clothing swap with friends, revamping your wardrobe without harming the planet. You’ll be strutting the streets in style, all while reducing textile waste –it’s a win-win!

08. Water-Wise Wonderland SPLASH WITHOUT THE GUILT

Let’s create a water-wise wonderland where splashing doesn’t come with guilt. Invest in water-saving gadgets like lowflow faucets and showerheads, and fix those leaks that have been tap dancing for too long. Consider xeriscaping your garden with drought-resistant plants for a stunning landscape that sips water rather than gulps. It’s a water-saving extravaganza where you can enjoy every drop without the eco-anxiety.

09. Bike Bash PEDAL-POWERED FUN

Who needs a carbon footprint when you can leave tire tracks of fun instead? Host a bike bash, turning your neighbourhood into a pedal-powered paradise. Whether it’s biking to work, school, or just around the block, it’s a low-impact way to explore your surroundings while keeping fit. Plus, biking is the ultimate eco-friendly mode of transportation – Mother Nature would give you a high-five!

10. Green Movie Night ECO-FRIENDLY ENTERTAINMENT

Wrap up your green journey with a green movie night – an ecofriendly entertainment extravaganza. Choose documentaries that inspire environmental action or opt for classic films with a green twist. Make it a BYO (Bring Your Own) picnic, complete with snacks sourced from local markets. It’s a cozy and conscious way to unwind, proving that going green can be entertaining and enlightening.

In the heart of Western Cape and Namibia, let’s turn our homes into havens of green goodness. By embracing these easy and fun ecofriendly practices, we can make a positive impact on our environment while having a blast. So, grab your sun hat and join the green revolution – the party’s just getting started!

to Tantalise Your Tastebuds

Choosing what we put into our bodies is an important part of choosing to take care of ourselves, and so is who we connect with over a meal. Food and family and friends are all interconnected and can bring tremendous joy and fun into our lives and homes. Have fun with food, eat meals that bring a smile to your face. We handpicked a few recipes that make us want to sit around a table and feed our souls with the conversation of those we care about, while we tantalise our tastebuds!

Easy Tea Scones

10 MINs MAKES 12

Ingredients

250 ml (1 cup) SPAR milk

30 ml (2 Tbsp) SPAR butter

1 SPAR egg

500 ml (2 cups) cake wheat flour

20 ml (4 tsp) baking powder

Pinch of salt

Strawberry jam, to serve Whipped cream, to serve

Method

1. Preheat the oven to 230 °C.

10-12 mins

2. Heat the milk in a pot until lukewarm. Melt the butter in the milk and beat in the egg.

3. Add the dry ingredients and scoop into a greased 12-hole muffin pan.

4. Bake for 10-12 minutes.

5. Serve with strawberry jam and cream.

Butternut Pie

1 Cake

Mixture 1

750ml (3 cups) mashed cooked SPAR Freshline butternut

250ml (1 cup) flour

250ml (1 cup) sugar (white or brown)

5ml (1 tsp) salt

10ml (2 tsp) baking powder

Mixture 2

250ml (1 cup) SPAR fresh cream

3 SPAR eggs

50g butter

Method

1. Preheat the oven to 180 °C.

2. Mix each mixture separately and then combine.

3. Pour into a greased 20 x 30 cm ovenproof dish.

4. Bake in the oven for 1 hour.

5. Sprinkle cinnamon over and serve hot.

Carrot Cake

MAKES 1 Cake

Ingredients

250ml (1 cup) oil

500ml (2 cups) brown sugar

3 SPAR eggs

750ml (3 cups) cake flour

5ml (1 tsp) bicarbonate of soda

10ml (2 tsp) baking powder

5ml (1 tsp) ground nutmeg

5ml (1 tsp) ground cloves

5ml (1 tsp) ground cinnamon

10ml (2 tsp) vanilla essence

1 tin (440g) SPAR pineapple crush, drained

500ml (2 cups) grated SPAR Freshline carrots

250ml (1 cup) SPAR pecan nuts, chopped

250ml (1 cup) raisins or fruitcake mixture

Topping

125ml (1/2 cup) butter, at room temperature

12g SPAR cream cheese

500ml (2 cups) icing sugar, sifted

5ml (1 tsp) vanilla essence

10ml (2 tsp) grated zest of 2 SPAR Freshline oranges

Pecan nuts, to decorate

Method

1. Preheat the oven to 180 °C. Grease a round ring pan.

2. Mix oil, sugar and eggs. Sift the dry ingredients together. Mix the dry ingredients with the egg mixture. Add the vanilla essence, pineapple, carrots, nuts and raisins. Mix well.

3. Put the mixture in the pan and bake for about 50 minutes. Allow to cool and then remove from the pan.

4. To make the topping, mix all the ingredients, except the pecan nuts, until smooth and spread over the carrot cake when cool. Decorate with pecan nuts.

Four ingredient Cheese Cake

SERVES 6-8

Ingredients

1 x 200g packet SPAR tennis biscuits, crushed

100g butter, softened

1 x 385g SPAR tin condensed milk

1 x 500g tub SPAR double-cream plain yoghurt

METHOD

1. Mix the crushed tennis biscuits with the butter and press into a greased pie dish.

2. Mix the condensed milk and yoghurt together and pour over the base.

3. Microwave on high for 5 minutes.

4. Serve plain or with fresh berries and cream

Cottage Pie

30 MINs SERVES 4-6

Ingredients

8 medium SPAR Freshline potatoes

Milk, to taste

Butter, to taste

1 SPAR Freshline onion, chopped

30 mins

15 ml (1 Tbsp) SPAR sunflower oil, for frying

500 g SPAR lean mince

5 ml (1 tsp) garlic

1 beef stock cube

125 ml (½ cup) water

2 SPAR Freshline tomatoes, chopped

45-60 ml (3-4 Tbsp) SPAR tomato paste

5 ml (1 tsp) salt

125 ml (½ cup) grated Cheddar cheese (optional)

Method

1. Peel the potatoes, slice in half and boil until soft. Drain and mash with milk and butter to create a soft, even consistency (it should not be runny).

2. In a pan, fry the onion in the oil until soft.

3. Add the mince, garlic, stock cube and water to the onion.

4. Once the mince is sealed and is a nice brown colour, add the chopped tomatoes and tomato paste and stir well. Allow to simmer for 5-10 minutes.

5. Once everything is cooked, add the mixture to an ovenproof dish.

6. Spread the mashed potato evenly over the mince mixture and sprinkle with cheese.

7. Place the dish under the grill for a few minutes and allow the cheese to melt and turn slightly golden brown.