SPAR My Tshwane Challenge 2023

Message from SPAR

SPAR in 2023

We welcome you back to SuperSport Park for this year’s SPAR Women’s Challenge. After a few years of lockdowns and restrictions, seeing the community come together and smile again is terrific.

The SPAR Women’s Challenge Tshwane is more than just a race. It’s an opportunity to connect with others, push ourselves, and celebrate our achievements. This year’s event is particularly special as it marks the return of the physical Challenge after being presented virtually for the past three years.

This year’s campaign is #4Smiles, highlighting the joy and happiness this event brings to everyone involved, and we are committed to creating a safe and enjoyable environment for all participants, volunteers, and spectators.

The SPAR Women’s Challenge Tshwane promotes community, health, and well-being. It’s important to unite and support one another, especially during challenging times. This year’s event is a testament to the resilience and determination of our community, and we

are honoured to be a part of it.

At SPAR North Rand, we believe in creating a diverse and inclusive workplace where everyone feels valued and supported, as an extension of this we are proud to support the SPAR Women’s Challenge Tshwane, which celebrates the strength and resilience of women and promotes women’s empowerment.

It is with great excitement, that we are announcing one of our new beneficiaries for the 2023 Challenge. Through this year’s Challenge, we will support the Smile Foundation, which aligns perfectly with our #4Smile campaign.

As part of the SPAR sponsorship team, we are proud to be part of a company that prioritises giving back to the community. The Smile Foundation is a fantastic charity that provides essential medical care to children with facial abnormalities. By supporting them, we can help ensure every child can access medical care to lead a happy and a healthy life.

We believe every person deserves to smile, and this partnership allows us

Thank you to all our Sponsors:

We hope that everyone who participates in the SPAR Women’s Challenge Tshwane will join us in supporting the Smile Foundation. Whether you are a runner, a spectator, or a volunteer, every contribution makes a difference.

Together, let’s make a positive impact on the lives of children and support this incredible cause. So, let’s lace up our shoes, put on our best smiles, and make this year’s SPAR Women’s Challenge Tshwane the best one yet! Good luck to all the participants, and we can’t wait to see you at the finish line.

Tiisetso Malise

SPAR North Rand: Divisional HR Director

WHAT DOES #4SMILES MEAN TO TIISETSO?

Sunshine and laughter

Ralph Rajagopaul

SPAR North Rand: Marketing Executive

WHAT DOES #4SMILES MEAN TO RALPH?

Family, being around like-minded people that want to improve. I think it’s also about helping people, which is something that is near to my heart and brings a smile to my face.

Retha Ingenbleek,

SPAR North Rand: Sponsorship Controller

WHAT DOES #4SMILES MEAN TO RETHA?

A smile is infectious so by giving a smile to someone you are giving them a piece of yourself. You invite them to become friends, you invite them to become work colleagues, you invite them to be a part of your life and your world. For me a smile is an invitation.

Message from Supersport Park

Welcome

SuperSport Park is honoured to host the 2023 SPAR Women’s Challenge Tshwane, marking a decades-long partnership in empowering fitness and recreation. The marquee event holds the highest consecutive record of stadium attendance and has proven itself to be the perfect fit for the heart of our business offering in multipurpose sport and recreational entertainment. Women’s sport has entered a brave new world in which females are at the forefront of our focus and the Challenge fits under the tutelage of how communities can come together to compete for a champion cause.

SuperSport Park Stadium has made moves in a positive direction to show its commitment to health and wellness support for our key stakeholders in sport. The Titans Ladies cricket team secured their first-ever title sponsorship in Fidelity Security Services and the squad was awarded academic bursaries from the prestigious Eduvos campus. As you make your way around our panoramic grounds, we trust that you will notice the Eastfacing entry gates in eponym

homage to local sportswomen, Mignon Du Preez and Suné Luus, the 2023 ICC Cricket World Cup captain. It is safe to say, there is a seat at the table for women to be seen and heard in traditionally male-

Message from Athletics Gauteng North

Sending

TheAthletics Gauteng North (AGN) communities have not always offered women a seat at the table, but this is changing as women with individuality and identity are being heard. These strong women are inspiring other women and girls to fight for what they want and to pursue their dreams and goals.

Women in sport are promoting health and wellness in their communities by encouraging others to get involved in athletics activities. These women are helping to create a healthier and more active community.

The partnership between AGN and the SPAR Women’s Challenge promotes women in sports through athletics, beyond a healthy lifestyle. The Grand Prix series is also an opportunity for younger athletes to gain experience. This series of Challenges is the glue which bonds communities together, creating a gateway for equality for women.

AGN is excited about this year’s SPAR Women’s Challenge which will be back to full participation energy for the

support to the SPAR Women’s Challenge and wish all runners who will be participating good luck and extend our best wishes to the organisers.

Durell JeJane AGN General Manager

Organising

Our Challenge organising committee is the engine that drives the SPAR Women’s Challenge every year and they are so excited to welcome you all back to SuperSport Park in person. This amazing group of people embody what it means to serve with a smile and we asked them what motivates them to get out of bed with a smile every morning.

Sophia Matlou

Smiling is therapy. A smile attracts goodness and warmth, and fills us with happiness. Exercising and a change of lifestyle makes me smile.

Rouxlé Schutte

Life! I woke up and got to do something I love, I have parents and a brother, I have a roof over my head, I am able to work and I have food to eat. I am grateful to be alive.

Gerda van Schalkwyk

Wine and family and friends… A smile is infectious so if you smile then you make me laugh. My smile is found in the colour in the world around me.

Christien van der Merwe

I love nature and walking in nature brings a smile to my face!

Paul Kirby

I am grateful for my family, they are my smile.

We’re in 2023!

We are so excited to see you all in person on 5 August 2023! To be able to run/walk together as a community after spending so much time apart is truly something to be grateful for this year. Supersport

CHALLENGE INFORMATION

• Entries are limited to 15 000 entrants.

• Pre-entries will close at stores on 30 July 2023 at 20h00.

• Pre-entries will still be available at SuperSport Park from 31 July 2023 – 4 August 2023 between 10h00 and 18h00, and on 5 August 2023 from 8h00 until 13h00, IF ENTRIES HAVE NOT SOLD OUT.

CONTACT

General Enquiry Line: 011 203 5303

General Email Enquiry: ladiesracepretoria@spar.co.za

Howard Muir: 083 412 9808

Sophia Matlou: 074 750 7186

AGN Office: 012 327 4931

Companies and Running Clubs: Contact Lindi on lindi@eofe.co.za or 076 694 2202 to book your space on the field.

2023 Theme

Find Us Online

Stalk

FACEBOOK: @SPARWomensTshwane

TWITTER: @SPARWomensTshwane

INSTAGRAM: @SPARWomensTshwane

TIK TOK : @SPARWomensTshwane

After showing just how gloriously we can rise up, stand up and overcome last year, this year the SPAR Women’s Challenge invites you to find your reason #4Smiles. No matter if you have a gap between your teeth or a slightly crooked grin we want to let you know that your smile is beautiful. We encourage you to look around and find the big, and small, things in your life that make you smile. And when you find your smile, share it and be the smile in someone else’s world. Our smiles are infectious and this is definitely a pandemic we would love to see spread like wildfire! For the first time in three years we are able to get together and celebrate life and see each one of your beautiful smiles, so join us as we find and celebrate all the amazing reasons we have to smile this year! #4Smiles

Keep

Check

You will be able to choose your SPAR Women’s Challenge t-shirt size when entering the Challenge at the entry sites, however, the selection is available on a firstcome, first-served basis and only while stocks last. So enter early to make sure you can choose the size you want.

PUBLISHER Free Radical Media info@freeradicalmedia.co.za

MANAGING EDITOR Kim Smit editor@freeradicalmedia.co.za

DESIGN & LAYOUT

Aneska Meintjes +27 82 851 1441 aneska@freeradicalmedia.co.za

IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott ADVERTISING SALES info@freeradicalmedia.co.za

CONTRIBUTORS

Retha Ingenbleek, Ralph Rajagopaul, Tiisetso Malise, Kim Smit, Hope Mbhele, Donnalee Roberts, Durell JeJane, Sarina Bosman, Andrea Kellerman, Janey (Jana Jooste) & Waney (Rynhardt Schoeman), Smile Foundation, Good Morning Angels, SOX, Sportsman’s Warehouse, ASICS, Willem Botha, Corli Prinsloo, Charne Bosman, Dr Luhard Jansen van Vuuren

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

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

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

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

What’s Next? How to Enter

You’ve made the decision, hunted down your running shoes from the back of your closet and worked out a training route with at least one stop for coffee, so what now? How do you enter this year’s most beautiful Challenge? Never fear, we are here to guide you through the entry process step-by-step, so that you can get on to the important business of running/walking #4Smiles.

2 Easy Ways to Enter the Challenge!

INSTANT IN-STORE

• Check out which SPAR near you is open for entries on sparwomenstshwane.co.za.

• Visit your nearest participating SPAR store, pay for your entry in-store and instantly receive your race number, foam peak cap, a copy of My Tshwane Challenge magazine and your Challenge t-shirt (you will be able to choose your size while stocks last).

• Scan the QR code on the envelope or follow the WhatsApp link and complete your details to register for the 2023 SPAR Women’s Challenge Tshwane.

• All entrants must register for either the 10km or 5km Challenge.

ONLINE CONVENIENCE

• Go to sparwomenstshwane.co.za and follow the easy online entry steps (admin fee applies).

• Collect your race number, foam peak cap, a copy of My Tshwane Challenge magazine and your Challenge t-shirt (you will be able to choose your size while stocks last), at SuperSport Park Stadium in Centurion from 31 July 2023 – 4 August 2023 between 10h00 and 18h00, or Saturday 5 August 2023 between 08h00 and 13h00.

IF YOU ENTERED ONLINE, DO NOT COLLECT YOUR CHALLENGE PACK FROM SPAR STORES!

5 August 2023!

CONTACT:

General Challenge Enquiry Line: 011 203 5303

General Email Enquiry: ladiesracepretoria@spar.co.za

Howard Muir: 083 412 9808

Sophia Matlou: 074 750 7186

AGN Office: 012 327 4931

Companies and Running Clubs: Contact Lindi on lindi@eofe.co.za or 076 694 2202 to book your space on the field.

Team players play by the rules and, while we know that rules are meant to be broken and all that, these ones are for the safety of everyone involved in Challenge day and we encourage everyone taking part to follow these guidelines and have fun.

1. Only humans allowed

15 000 people and their families are very overwhelming to all kinds of animals and we ask that you keep your fur babies at home. Children and babies are more than welcome to take part but please stay behind the front runners for their safety. Write your name and cell phone number on their arm in case they get lost in the hustle and bustle.

2. Not for sale

No participant is allowed to sell any products or services and all advertising must go through the official My Challenge magazine. If you are interested in booking a stand for your company, contact Lindi on 076 694 2202 or email lindi@eofe.co.za for prices and bookings.

3. Men make fire

Please don’t bring your own braais as we will have braai facilities available for everyone at the venue, with fire provided, to keep the men busy while the ladies run. Only plastic bottles will be allowed in. Speaking of men, we won’t stop them from doing the Challenge with you but they won’t be eligible for any prizes. We’ll give them a goodie bag though.

4. Go online and save some time

Remember to register via WhatsApp or online to avoid disappointment on challenge day. If entries have not sold out you will be able to register at the venue and there will be card facilities available.

5. Wear it, baby

If you really don’t want to wear your Challenge shirt that we give you, you don’t have to but we would appreciate

it if you did as a token of solidarity. We encourage you to decorate your shirt if you feel the urge to be creative (you could even win a prize) but no other specific clothing is required, unless you are trying to win a category prize.

6. Busy mornings

The SPAR Women’s Challenge is aimed at women, who are normally busy in the morning. We didn’t want them to miss their own Challenge so we moved it to the afternoon. Lots of water will be available for everyone to prevent dehydration if it ends up getting too hot.

7.

Catch a ride

We encourage our ladies to use another form of transport, such as the Gautrain (the venue is only 1km from the Centurion Station) or buses that will be available on the day. Call the AGN office on 011 327 4930/1/2 for bus schedules for the day. Ladies who will be arriving in their own cars will be directed by traffic marshals.

8.

And the winner is…

There is no cut off time for the Challenge. We wait for the last runner or walker to cross the finish line before declaring the Challenge over. Prize giving starts at 16:00 on Challenge day. If you are a lucky winner and win some money, payments will be done the following Thursday, after the doping test results are in.

9. There is a doctor in the house

A clearly marked medical tent with qualified medical staff will be on the field, as well as emergency teams at the water points and the finish line with ambulances standing by to deal with any medical situation or emergency.

The route is 100% wheelchair and pram friendly. Contact Christien van der Merwe on 083 458 0337 for more information on medical assistance on Challenge day.

10. Results

All results for the 10km will be announced ten days after the Challenge has happened and posted on www. raceresults.co.za. Only the results of the 10km Challenge will be posted as the 5km will not be timed.

Now it’s over to you, come along, have fun, and enjoy the challenge with thousands of other women on 5 August 2023!

Looking Back on Rising Up

The year 2022 saw the beautiful ladies of Tshwane rise together to support the Petals Project and the fight against Gender-Based Violence in the third national SPAR Women’s Virtual Challenge. Even with the limitations and obstacles thrown in our paths by the pandemic over the last three years, the SPAR ladies showed once again that they can rise, be heard and make a difference.

We took to the streets, hiking trails and park runs to show the world that no matter what we are facing, women will rise. Thank you to all the women who rose to the Challenge in 2022!

#IRise

Our Reasons

This year’s SPAR Women’s Challenge ambassadors are grinning from ear to ear at the thought of joining every one of Tshwane’s beautiful ladies at SuperSport Park again this year. Their excitement is one of the many reasons we have to smile and remember that each of our smiles is infectious and beautiful. Each of the ambassadors share their personal reasons #4Smiles and remind us of the many reasons we have to smile

Life! Being alive and enjoying life. The fact that we can come together again and see each other and one another’s smiles shows that we made it to the other side and we are really alive.

My biggest reason for smiling every single day is my beyond amazing family.

I am so grateful to be married to my best friend and to wake up with my beautiful children.

Donnalee Roberts

Ouma Tema

Willem Botha

To be at home with my animals, with my family and friends and to realise that all the material things in life are not what makes someone happy. For me being surrounded by my loved ones is what puts the biggest smile on my face.

Glenrose Xaba

To play and have fun with kids, and as long as I see someone else smiling, I will smile too.

Dianne Broodryk

What really makes me smile is when something works out exceedingly better than I could ever have thought or planned. I’ve seen miracles happen in my lifetime of things that I could never have even imagined, and that makes me smile.

Hope Mbhele

Definitely my family, and God and nature are just some of the things that make me smile. I love the sun and nature and animals and I love expressing love and those things just make me smile. Seeing people encouraged by me being me, by living my purpose and inspiring others to be themselves, gives me a reason to smile.

Nolo Skiti

Spending time with my family and friends, running and seeing other people living a healthy lifestyle makes me smile.

Janey and Waney

It takes 43 muscles to smile and we like to workout! #FitnessFreaks #GymJunkies.

Bonang Gwampi

My reasons to smile are my children, being around good people with a glass of wine, and being on the road – running.

Warrior Ric

Because the alternative doesn’t work. It takes more facial muscles to frown than it does to smile – so it’s a lot easier to just smile! If I don’t know, I smile. If I’m not sure, I smile. If someone doesn’t greet me, I still smile.

Sarina Bosman

When I think of all the blessings that I have in my life every day – my family, a roof over my head – and I realise that there are so many people who don’t have those things, I can’t help but be grateful and smile.

Siphokazi Menziwa

Taking risks because only those who risk going far will see how far they can go. So I love to test limits in order to push my boundaries. The worst that can happen is that I will fail and try again and that leaves me with a smile because I will eventually win.

Corli Prinsloo

My superpower is definitely anything food... so I absolutely smile when I can make my loved ones, or anyone, happy with my cooking!

Hanna Grobler

What makes me smile is to make other people smile. To see transformation where there was no hope before. To see people starting to believe in themselves again after going through hardships. A smile says, “You are okay”. It’s a gift, and I want to share that gift wherever go!

Martin Bester

Ripley, Titus, Lala and Lily… my four dogs… and my cats… definitely my animals. Music is absolutely another reason I smile as well as my friends and family and everyone that I’m hoping to see this year at SuperSport Park.

CHARNÉ Bosman

I am a happy person, so there is always a smile on my face when I wake up in the morning. To wake up healthy and to be able to start a new day is more than enough reason to make me smile, and I feel that the more I smile, the younger I feel. There is so much to be grateful for, which is why I am crazy about smiling!

Ruben Delmage

The fact that we are healthy enough to be able to exercise on a regular basis is enough for me. To be alive and to have the choice to do what I love brings me great joy!

Tiisetso Malise

Ambassador from SPAR

Sophia Matlou

Smiling is therapy. A smile attracts goodness and warmth, and fills us with happiness. Exercising and a change of lifestyle makes me smile.

Irvette van Zyl

I enjoy my running so much and to be able to start my day with a run makes the rest of the day so much better. Of course my family makes me smile but to be the best mother, I need to be the best me. So putting myself first sometimes is also good and makes me smile.

Ivan Botha

This is an easy one. My wife and kids. How lucky and blessed can one man be? Getting to call them my life is my reason to smile.

Nyiko Minyuku

Seeing women thrive in sport and in life is my reason to smile!

Vuvu Zongo

I love seeing people overcoming and living a colourful and meaningful life. When people come out of depression or a slump or a tough time it gives me great joy to see them living their best life in a meaningful way.

Gerda van Schalkwyk

Wine and family and friends… A smile is infectious so if you smile then you make me laugh. My smile is found in the colour in the world around me.

Vanes-Mari du Toit

To be grateful for the small things in life makes me smile... How does one not smile knowing you are alive and healthy, that you are loved and you are able to love. It’s the blessings we sometimes take for granted in life that we should actually be the most grateful for, and thinking about them makes me smile every time!

Annelie Bouwer

Friends and family, as well as to see that I am making a difference in the lives of the people around me, that I am leaving someone’s day better than I found it.

Hope Mbhele, along with her three younger brothers, grew up in Mtwalume, near Port Shepstone in KwaZulu-Natal. This bright and energetic young woman approaches life with positivity and passion and a smile that lights up the room. Hope shares her insights and experiences with us as we chat about who she is, her work, her passions and her reasons #4Smiles.

Who is Hope?

I think my name has definitely set my path and my purpose for life, to love people and those around me. I am very close to my family. I love being in nature and being connected with people. I am also involved in a lot of projects, I love health and fitness, and sports – watching sports and being part of sports. I’m very career driven and focused. I am also a God-fearing woman, so my religion and Christianity are very important to me.

What are your reasons #4Smiles?

There are quite a few reasons that I have to smile. Firstly, my family and my love for God, my job and just being alive and living out my purpose. Being in nature and out on the road, running, also brings me a sense of peace and joy.

How do you get up with a smile in the morning?

It takes me awhile but I eventually get there! I have a morning routine where I wake up, and do my prayers and devotions. I listen to music, I either work out or do meditation, and then I have my breakfast – I try to have a healthy meal in the morning. So that gets me up in the morning and starts my day and I think it starts my smile.

How do you keep motivated to smile, even in the tough times?

I believe it is a conscious thought and decision that you need to make to remember that you are still alive. If you have another day in you, then that is a reason to smile. It means that your journey isn’t over yet… so anything can happen, anything can change. I also listen to music, especially gospel. I love being out with friends and family, and they are a constant reminder to always keep smiling.

What lessons have you learned from life that have taught you to smile?

I have come to realise that life is short and very limited. Losing loved ones reminds us to constantly make good memories and to build good relationships with people because you don’t know how short life is. So, I think I’ve always appreciated those around me and tried to lift people’s spirits and remind them that not everything is bad and there is always hope.

A smile is infectious - how have you been infected or infected others?

A smile is definitely infectious! I found it very difficult when Covid hit and we couldn’t hug one another or see each other’s smiles. I am a hugger and I believe that this is one of the ways that I affect those around me. I try to smile and give off a good energy because it’s contagious... you share your smile, and those around you will smile back.

How do you spread smiles in your community through body positivity?

I spread smiles through my community by encouraging people to be very active. I love races, I love jogging by the beach with my family and neighbours. Currently, I am involved in an outreach programme in schools for Gr 8-12 girls where we remind them that it’s okay for them to smile. We promote body positivity and wellness as well as mental health because of the pressures from society to meet an unrealistic standard. We encourage the girls to be happy with their bodies but to remember that it is also important to be healthy because exercise makes you feel better.

I also try and bring positive energy

through my social media platforms. I use my #ChooseToSmileTuesdays hashtag on Instagram to challenge people to give me their reasons for smiling every Tuesday. I have paired up with a few celebrities and they have given me the reasons why they smile, how they smile and what they do when they don’t feel like smiling.

What does this year’s Challenge and theme mean for you?

This year’s Challenge theme is very important to me because, for me, choosing to smile is a conscious decision and body positivity, health and wellness play a very important role in smiling. Your body physically releases hormones that make you feel better, that make you smile when you are in touch with your body and you are active. Getting moving lifts our spirits. I believe it is an important theme for the times that we are living in especially where more people are sinking into depression and anxiety, and experiencing suicidal thoughts. Smiling is one of the ways to help with these thoughts and feelings. I genuinely believe that smiling, entering races like the SPAR Women’s Challenge and staying healthy is a form of saving someone’s life. Little things like these can make you feel better about yourself and you never know what a big change that may bring to someone’s life. Check

@hope_mbhele

Hope has been enjoying the SPAR Women’s Challenge for years and we are so excited to welcome her as an ambassador in 2023!

with Donnalee … through

life

What are your reasons #4Smiles?

My biggest reason for smiling every single day is my beyond amazing family. I am so grateful to be married to my best friend. I am so in love with my husband and I am so in love with doing life with him and our beautiful children. I am grateful that I get to be their mother and witness their beautiful little lives unfolding in front of my eyes every single day. My son and my daughter, and the new addition to our family who will be joining us later this year, are my greatest source of joy, and family is truly my everything. Out of all the hats that I have gotten to wear, I am the most grateful that I get to be a mom. After that I am just as grateful that I get to do what I am most passionate about, and I am privileged to be able to work in an industry that I truly love.

How do you get up with a smile in the morning?

I am also eternally grateful for my health and for my family’s health. We have experienced great loss within our family and I believe that if you have experienced great loss it makes you value life and health so much more.

I can’t help but smile every single morning because I get to wake up next to my beautiful family and my gorgeous husband, who makes me so happy that smiling happens automatically. It is the most instinctual, reaction to smile from ear to ear when I see my baby boy’s angelic face, which is just so beyond beautiful.

How do you keep motivated to smile, even in the tough times?

I am a very firm believer in the fact that you can’t always choose your circumstances or what happens to you in life but you can choose your approach and to learn something from whatever

situation you face. You can decide what you are going to take from your circumstances and how you are going to apply those lessons to tomorrow to help you be a better person. You start by making a choice every single day, choosing to see the glass as half full, choosing to see the silver lining, choosing to make the best of your situation and circumstances, choosing to learn from life, choosing to smile. If you go through your day smiling it is going to affect you and how you interact with the people around you, how you exude love and kindness and friendliness and make people feel seen and worthy because you were willing to smile.

What life lessons have you learned that have taught you to smile?

A smile is such a wonderfully simple way of making such a big impact. It is such a small thing that has a tremendous ripple effect. I am reminded of a quote, “A smile is the shortest distance between two people.” You may never know who you come across in your day who is having the worst day of their life. They may think that there is no kindness in the world and that people don’t care, and you may walk passed them and smile, and that smile could save their life. One never knows how big of an impact something as small and simple as a smile can have. A smile says, “I see you, I notice you and I might not have much to give, but I can give you a smile. My smile means kindness and that I see you and I care.” Sometimes to be able to smile normally is something we take for granted, especially if you take into consideration children that are born with cleft palates, people who have facial deformities, or who suffer from severe sadness in their lives and feel that they have no reason to smile. One shouldn’t take it for granted because it is such a

small gesture that can make such a huge difference.

Tell us a bit about your work with children with cleft palates.

As a member of the Rag committee and the Rag Queen in my final year at university I was given the opportunity to choose a personal project to fund raise for. I was approached by the Pretoria Academic Hospital to help raise funds for milk bottles with a specially designed teat for babies who are born with cleft palates. It is very difficult for babies born with cleft palates to drink and swallow and breastfeed and this teat helps to seal the palate so that it is easier for the babies to drink and for them to get all the nutrients that their little bodies need. I remember seeing all these moms sitting with their little babies in the longest queue waiting to be seen, waiting for their turn with a doctor, waiting to go on the waiting list for an operation and it just broke my heart. I realised that there was such a big need.

I dedicated my time as Rag Queen that year to raise the funds to be able to pay for one child to receive the lifechanging surgery to repair their cleft palate. I was also invited to be a part of the World Miss University in South Korea That year I was and was appointed as the International Goodwill Ambassador. Through this opportunity I was able to raise the rest of the funds that I needed, and we were able to pay for two children to receive the surgery. I had set out that year with a desire to help significantly impact and alter the course of someone’s life and to this day I am eternally grateful that, in some small way, I was able to be a part of helping two young boys smile. I can’t help but smile knowing that I had the privilege of being a part of something bigger than I could ever have imagined.

Donnalee Roberts is a wonderful storyteller, an amazingly talented actress and designer, but above all else she is a passionate mom and wife, who lives life to the fullest. She shares her insights and enthusiasm with us as she opens up about what makes her smile through the ups and downs of life, offering encouragement and wisdom, and reminding us that we can choose to smile.

How do you find joy in the everyday?

Finding joy in the every day is a choice because a lot of one’s days are stressful and it sometimes feels like there are not enough hours to do everything that you need to. My husband and I are perfectionists, especially when it comes to our work, and it does become stressful to balance our passion for our work with family life. We have made the conscious decision that when we work we are fully present but when we come home we put our phones and computers away and are fully present with our family. I think it comes down to making a choice every day to choose to be happy, to see the best in every situation, to be present.

Being present with your family is the definition of joy because that’s how we make memories that last a lifetime. That’s how we don’t miss out on the small every day little moments that are phenomenal and beyond beautiful and which truly are blessings. For us it’s a choice to be present and because we are present we find the joy in those moments.

How do you find the balance between finding your smile for yourself, your family and your work?

I tend to be very hard on myself because I’m so passionate about what I do and because I’m a perfectionist especially when it comes to my work. I’ve had to teach myself to be kind to myself and to be kind towards the process of the everyday. We are great believers in the Living Word and the power that lies within what you speak out over your life. Once again, it is a choice that you have to make daily to speak positive affirmations out over your life. In the beginning it might feel that it is not making a difference, but the more you speak life over your life, the more it impacts your way of thinking, speaking, and living and it truly does affect your every day. At the end of the day no one is going to make that choice for you, you have to decide to make the best out of a situation. You have to decide whether you are going to smile or not.

In closing…

We had just moved into our new home with a newborn baby when lockdown happened. Our son was two weeks old, we were in a house full of boxes, and lockdown was announced, our loved ones were far and we had no support system. In that time we made a conscious choice to celebrate the small victories. Whenever we accomplished something small we would stop, acknowledge the victory and celebrate - even if it was just in a small way, like to “cheers” with a cup of coffee. This is something that has overflowed into all areas of our lives, because the small victories become the big victories.

Good luck on Challenge day

and keep smiling!

with Durell … through sport

As the first female General Manager of Athletics Gauteng North, Durell JeJane, is passionate about women fulfilling their potential, especially in the male-dominated arena of sport.

Growing up in a household where participating in sport was a must, her involvement started out as a hobby but quickly progressed to participating in multiple sporting arenas on a provincial and national level. This was all because her parents moved her from a township school to a Model C school.

Participating against her former teammates from her previous school made Durell realise that she was improving, not because she was more talented but because of the school. The school she attended provided resources that assisted in improving her skills and techniques as a sportswoman.

Through the years Durell realised that she had a genuine passion for sport but continuing to compete was not something that was on the cards and just being a spectator was also not going to fulfil her passion. The only way was to provide the same life changing, mindshifting opportunities that sport gave her during the days she participated against her former teammates to young girls from underprivileged schools.

Durell’s work experience and academic background provided her with the present opportunity as, not only the youngest, but also the first female General Manager of Athletics Gauteng North.

She completed a dissertation regarding Women Representation in

Leadership in South African Athletics and the findings closely mirrored her views on the representation of women within leadership in sport in general. The increase in the representation of women in leadership positions is crucial for the effective functioning of the industry. The industry is currently dominated by men in the top management positions and women have found it difficult to advance to the top.

There are several benefits that the industry can enjoy from promoting an increased representation of women in senior leadership positions. Women have their unique capabilities and when these are combined with those of men, the industry can perform more effectively due to complimentary capabilities. Enhanced decision-making and innovation are some of the results of combining the capabilities of men and women in leadership. Furthermore, gender equality in senior management positions is also crucial as it promotes the respect for human rights as well as encourages more women to participate in athletics.

The SPAR Women’s Challenge is a series for women organised by women and this resonates with what brings Durell joy. This connects to the view that women can see other women successfully achieving within athletics. This provides role models and mentors

decision-making position.

Durell’s Reasons #4Smiles

Growing up in a coloured location, I watched many young girls drop out of sport as they grew older. Today it makes me smile to see young girls active in sport as a volunteer or as a young professional. I can see myself and my resilience and perseverance in these young women, and it makes me smile to see my feistiness and strength mirrored in these girls in a very male-dominated arena.

with Sarina … through parenthood

What keeps you smiling through the ups and downs of parenthood?

Celebrating small victories. Don’t deny yourself credit for accomplishing something, no matter how insignificant it might seem at the time. Some days are easier than others, so celebrate the hot coffee you get to enjoy while baby naps. Celebrate finally getting the baby to sleep. Celebrate convincing your child to put shoes on. Celebrate when your child learns a new skill. Celebrate when your baby laughs at your silly jokes. Celebrate staying calm in a challenging moment. Being a parent isn’t a big thing, it is a million little things. Be patient with yourself, you and your baby are learning new things every day.

How do you find joy and balance in the everyday chaos of life?

To me, balance is not something you find, it’s something you create. I’ve learned that I have to create time to recharge and unwind. Sometimes I do this by taking a long bath while daddy looks after the baby. Sometimes we take a short trip as a family. We also try to create habits that bring joy and that are not only attainable, but also sustainable. Things like making time for exerciseeven if it’s a quick afternoon walk with the stroller - getting some sunlight and trying to get enough sleep. It’s easier to cope with the chaos in life if you allow yourself to unwind daily. But balance also involves saying no to some opportunities, and asking for and accepting help when you need it.

3. 4.

What are your reasons #4smiles?

I think the best part of being a mom is when your little one looks up at you and just smiles or stares because they know that you are their person, nobody else is as important as you. They know you love them like nobody else ever will. That connection is indescribable. Even on days when you feel like you are failing, your child’s smile will bring you right back up.

Share some tips or advice for new moms on how to keep motivated to smile, even in tough times?

Let go of your idea of the perfect image of motherhood and enjoy what’s yours now. Try to get some more sleep, tell someone how you feel, go for that drive, cry, get mad, pray about it, and know that this tough, beautiful stage is almost over… And you’re going to really miss it someday. Motherhood is amazing. And then it is really hard. And then it is incredible. And then it is everything in between. So, hold onto the good, breathe through the bad, and welcome the wildest and most wonderful ride of your life.

Don’t forget to take care of yourself! Parenting, especially if you are the default parent, can be all-consuming. But in order for you to be the best parent you can be, you need to make sure your own cup is full. Ask for help or support when you need it. Surround yourself with people who care about you. Take time to do things that make you smile.

5. 6.

What life lessons have you learned that have taught you to smile being a new mom?

I have learned not to judge and to have grace for other parents. There are so many “rules” when it comes to parenting and raising children, yet every child and every family is different. What works for me might not work for you. I know that, as a parent, you are doing your best and that is good enough. Let’s support each other instead of criticising or breaking one another down. I saw a quote that said, “Be kind, you never know how many times a mother got up last night” and that really resonated with me. A silent, supportive smile does wonders to show a stranger that you acknowledge how hard it is raising tiny humans and you understand that they are just doing their best.

A smile is infectious - how have you been infected or infected others?

I hope to spread joy and positivity about parenting. People tend to focus on the negatives - the sleep deprivation, the challenges, the tantrums, but I hope to show that motherhood can be fun and beautiful. Messy, but beautiful.

I have also been deeply affected by stories of couples who wish to start a family but it’s just not happening. Realising what a beautiful gift children are makes you grateful all over again for all the big and little things that come with having children.

with Janey and Waney

… through laughter

Laughter is truly the best medicine when you have Janey and Waney in the room. These two best friends have taken the TikTok-world by storm and it’s not very hard to see why. We sat down to learn a bit more about this dynamic duo and to welcome them to the SPAR team as our newest ambassadors.

Jana

Jooste and Rynhardt

Schoeman, better known as Janey and Waney, have become TikTok sensations almost overnight with their wacky sense of humour and hilarious videos. Any conversation with these stylish best friends of 15 years will leave you in stitches as they swop snappy quips and comebacks, they epitomise what it means to pass along an infectious smile.

After spending time in their company it is obvious that their videos are not just a scripted act, this is just who they are and how they interact with one another. They love to make people laugh and their greatest pleasure in life is putting a smile on someone else’s face.

With big grins they admit to having the silliest sense of humour which, they recently discovered, quite a large number of people share. After stumbling upon this realisation, they decided that no matter how silly they think something is, if it makes them laugh, they’re putting it out there! If it only makes one other person smile, they will have succeeded! And with so many followers enjoying their content and smiling, it’s safe to say they have definitely skyrocketed to success.

They love to make people laugh, and go to great lengths to do so - even if they have to make fools

of themselves. Finding something to smile about in the everyday is important to them both. For Janey, her joy is found in spending time with her family, and for Waney, nothing brings joy to his heart more than good food! Although they laugh a lot and usually don’t take life too seriously, there are also days when they don’t feel like smiling. That’s when they make a conscious decision to smile - even if they have to force it. It usually helps to make them feel better, especially when they look in the mirror and see how silly they look!

While they laughingly joke that the only way that they wake up with a smile in the morning is by avoiding eye contact with anyone until they’ve had their morning coffee, they have also learned that giving without expecting anything in return, truly makes them happy. They regularly participate in random acts of kindness because there’s nothing that puts a smile on their faces like making someone else’s day!

SPAR is so excited to welcome these masters of smiles as ambassadors for this year’s SPAR Women’s Challenge and we look forward to loads of laughter together on Challenge day.

janeywaney30

@janeywaney30

Follow Janey and Waney for fun and laughs any time you need to smile!

for Children

The Story of Smile Foundation

The SPAR Women’s Challenge Tshwane has always been more than just a race. It celebrates women, their strength, and their impact on society. This year, we have chosen the Smile Foundation as our beneficiary. The foundation’s mission and values align perfectly with the Challenge’s objectives and theme for the year, #4Smiles.

TheSmile Foundation is a South African non-profit organisation that was established in response to a call made by the late Nelson Mandela. The organisation helps children with facial abnormalities and burns to receive corrective plastic and reconstructive surgery. Smile Foundation has partnered with 17 academic hospitals in South Africa, where they invest in skills development programmes and purchase much-needed medical equipment and consumables. In addition, they offer psychological support to patients and their families before, during, and after surgery. They also provide parent-toparent support, enabling parents and caregivers to connect with other families who have walked the same journey.

Their vision is to help children live a life inspired by confidence and possibility; no matter their circumstances, they aim to transform the lives of children affected by facial abnormalities and severe burns through the best possible medical and psychological care. This aligns perfectly with the SPAR Women’s Challenge Tshwane’s theme for this year #4Smiles.

The SPAR Women’s Challenge Tshwane encourages women to unite and promote a healthy lifestyle, community, and inclusivity. This year, the

focus is on bringing smiles to the faces of children in need.

The Smile Foundation’s story is rooted in the belief that our nation’s future is in our children’s hands. The late Nelson Mandela’s call to help Thando, a girl who suffered from a rare medical condition causing facial nerve paralysis, started a journey that has helped over 5066 children.

Smile Foundation’s CEO, Kim Robertson Smith, has been an invaluable team member since its inception 23 years ago. Inclusivity and empowering others have always been the mainstay of this compassionate and visionary woman. Being a registered nurse and healthcare professional, Kim is a natural-born caregiver with medical insight that stands her in good stead for her role as CEO. In addition, her extensive managerial experience in the medical sales and marketing arena and her passion for helping others make her the perfect leader for Smile Foundation.

On Nelson Mandela Day, something BIG is planned to bring smiles to many children’s faces. In partnership with the SPAR Women’s Challenge Tshwane and Good Morning Angels, Smile Foundation will launch an initiative to help even more needy children. The theme #4Smiles will be at the forefront of this initiative, a testament to all the partners’ commitment to making our children SMILE!

SPAR supports the vision and mission

of Smile Foundation, and they believe in the causes they support. For this reason, a partnership with Smile Foundation was a natural choice.

In conclusion, the Smile Foundation’s mission and values align perfectly with the SPAR Women’s Challenge Tshwane’s theme and objectives.

Smile Foundation’s commitment to providing the best possible medical and psychological care to children with facial abnormalities and severe burns is genuinely inspiring. With the support of the SPAR Women’s Challenge Tshwane, Smile Foundation can continue to help children become the hero in their own stories.

Ensure you follow this project - to see how we make children SMILE!

Over a decade of creating

Changing lives for good, upliftment and doing what we can to make our world a better place, is an integral part of the SPAR Women’s Challenge. It is also at the heart of what Jacaranda FM’s Good Morning Angels is all about.

The theme for this year’s Challenge, #4Smiles is not only a call to action to bring more smiles to those around us in these difficult times, but it also has a very literal mission at heart. We are very excited that the SPAR Women’s Challenge Tshwane and Jacaranda FM’s Good Morning Angels will join hands this year to raise funds and donate Challenge proceeds towards bringing smiles to children and grown-ups with cleft palates. This means that every person taking part in the Challenge at SuperSport Park on 5 August 2023, will contribute to healing a smile.

This year marks the 11th year that the SPAR Women’s Challenge Tshwane and Good Morning Angels have collaborated to bring hope and positive change to the community.

“Our Angel on Good Morning Angels this morning, is Retha Ingenbleek, representing the SPAR Women’s Challenge Tshwane ...”

There is a very good chance that you would have heard Jacaranda FM’s Martin Bester make this introduction on a Wednesday morning, when he presents Good Morning Angels on Breakfast with Martin Bester. What

follows, is the moment when a person, family or community in need hears some good news, made possible through the generosity of all who participate in and support the most beautiful Challenge presented annually by SPAR.

“I will never forget the morning of 24 November 2021, when Maggie Mashiloane sat across from me in the studio. She had lost her four sons and nanny, when her house burnt down in the early hours of the morning just two weeks before. Maggie and her 3-yearold son survived the fire thanks to the help of a neighbour. And, as if this

loss wasn’t devastating enough, her husband had passed away from Covid some 8 months before. This mother was traumatised and hanging on by an emotional thread, trying her best to keep going for her surviving 3-year-old son”, remembers Martin.

The SPAR Women’s Challenge assisted Maggie with R50 000 cash to help rebuild a home as well as R2 000 monthly grocery vouchers for a year. “This started a flood of assistance for Maggie. We know we cannot take away the pain, but as a community who cares, we can make the load a little lighter and show her that she is not alone,” adds Martin.

Jacaranda FM’s Good Morning Angels has been changing lives throughout the years for the last 18 years on the Breakfast Show –cementing the Gauteng based radio station’s commitment to the community and helping those in need. “Jacaranda FM’s purpose is: Changing Lives for Good”, says Dianne Broodryk, Jacaranda FM’s Purpose and CSI Lead, and Good Morning Angels’ custodian and producer for the past 18 years.

“We cannot do what we do, without the Angels. SPAR and the annual Women’s Challenge have been an invaluable partner in bringing hope and help to so many people. Miraculous things happen when like-minded people and organisations come together to do good. What makes this relationship even more special, is that the SPAR Women’s Challenge gives thousands of participants the opportunity to give back and be Angels, and they can hear where they are making a difference on Jacaranda FM,” adds Dianne.

In May last year, Good Morning Angels and the SPAR Women’s Challenge came together to assist a very brave 15-year-old girl. “We called her ‘Amy’ to protect her identity”, recalls Dianne. “Amy took care of her two younger siblings and older sister, who is mentally and physically handicapped. Their mom was receiving chemo in hospital for stage 4 cancer, just a year after their father had passed away. Amy made sure that her siblings got to school on time, fed, neatly dressed,

homework and study work done, and that they attended their extra-murals, all while keeping up with her own school responsibilities. She was worried about paying rent and utilities, buying groceries and all the other expenses while her mom was unable to work. A teacher at her siblings’ primary school noticed her picking them up and asked her about their situation. The teacher started to help out, but also reached out to Good Morning Angels. Together with the SPAR Women’s Challenge, Good Morning Angels assisted Amy and her family with rent money, utility bills and groceries for six months.”

“Amy’s answer when I asked what drove her to deal with everything on her plate, will stay with me forever. She said she was doing it for her mom, as this was what her mom did for her and what she would want for her siblings”, says Dianne. “I learned so much from this young girl, who took on responsibilities that were much bigger than her because of the love and respect she had for her mother. Instead of looking for excuses, she dug deeper to excel and overcome

and make her mother proud.”

The 11-year partnership between Good Morning Angels and the SPAR Women’s Challenge has resulted in assistance for families, individuals and vulnerable groups to the value of R1.3 million! It is a Challenge focused on women, as women are the backbone of families and ultimately society. However, that does not mean that only women are assisted.

In 2019, a 17-year-old star-in-themaking rugby player, Nande Maduna, was overwhelmed when he received R100 000 towards his schooling and rugby coaching through Good Morning Angels. He lived in a shack in Daveyton, with his mother and younger brother. What drove the proud young man and everyone else in studio to tears, was when Retha Ingenbleek called in on behalf of all the women participating

Mom Maggie Mashiloane, who lost 4 sons in a house fire

“Amy” (name changed to protect her identity)

Nande Maduna

in the upcoming SPAR Women’s Challenge, to offer him and his mom grocery vouchers to the value of R20 000. Nande could hardly speak to his mom to tell her the good news. Martin went over and gave the sobbing Nande a hug. “In that moment, I realised that being able to provide food for his family, was a bigger deal for Nande than all the assistance he received for himself. Something as basic as food, that we so easily take for granted, meant the world to this young man and his family. It was a matter of pride for him, to be able to step up and be the man that provides for his family. To share that moment of vulnerability with him, was incredibly special”, recalls Martin.

In that same year, the SPAR Women’s Challenge Tshwane contributed R100 000 towards Good Morning Angels’ #HeartsOfHope Mandela Day initiative. The initiative raised R2.7 million for child heart operations at the Nelson Mandela Children’s Hospital. A total of 67 children had their hearts mended, which meant that the emotional and financial burden of illness was lifted off the shoulders of 67 families.

The Covid-pandemic and lockdown in 2020 and 2021 brought with it more hardship for already struggling South Africans. Many families who were scraping by were suddenly unable to fulfil their basic needs amid the added burden of illness and, in many cases, death. In these hard times Good

Morning Angels stepped-up its efforts to support families, organisations, and people in need. Despite the limitations imposed on movement and gatherings, the SPAR Women’s Challenge persevered with a virtual format, allowing smaller groups of runners and walkers to organise their own gatherings under one banner. Again Good Morning Angels and this time, the SPAR Women’s Virtual Challenge, took it in their stride to keep changing lives for good.

18-year-old Sanet Basson was a matriculant in 2020. She was a GBVsurvivor and orphan, who lived at the Abraham Kriel Children’s Home in Modimolle. Despite her hard start in life, Sanet was a star-student who had already secured a bursary to study Marketing after matric. The caregivers at the home were, however, worried about a growth in Sanet’s neck that needed to be removed. With all the added financial pressure on the home brought on by the pandemic, they were in need of additional funds to have the lump removed.

“I drove up to the children’s home early on the morning of 22 July 2022, to meet Sanet and to facilitate the live crossing from Modimolle to Martin and the team in the Jacaranda FM studio in Midrand. Everything worked out beautifully for the broadcast”, says Dianne. Operation Healing Hands helped to make arrangements for Sanet to get the operation done at a vastly reduced rate, the Challenge donated the R73 000

to cover the costs and Good Morning Angels assisted with additional funds to set Sanet up in her new student residence. “The way Sanet opened up about her past and how she refused to let that dictate her future was inspiring. She achieved more with the little she had, than many who have a much more privileged childhood. Sanet’s operation was a success and the cherry on top was to see her walk on Challenge day, with all her friends and family at the children’s home. It was a day I will never forget”, says Dianne.

Every person who participates in the SPAR Women’s Challenge Tshwane receives a medal at the finish line for completing the Challenge, but they also become Angels to those whose lives will be changed for good through their participation. And that’s how smiles are made!

Good Morning Angels & SPAR Women’s Challenge Tshwane change by numbers

• Collaboration started in 2012 –that’s 11 years of changing lives for good, together

• 28 individuals and families assisted

• 9 organisations assisted

• R1.3 million in assistance distributed on behalf of SPAR Women’s Challenge participants

#GMAHeartsOfHope 2019

(Left to right) Dianne Broodryk (Jacaranda FM /GMA), Leigh Michael (Round Table) Prof Hopewell Ntsinjana & Dr Krubin Naidoo from Nelson Mandela Children’s Hospital (NMCH) Alex Staniland (Round Table) Martin Bester (Jacaranda FM)

Sanet Basson in hospital before her operation.

Sox

At Sox Footwear, we believe in the power of a smile. That’s why we are excited to announce our collaboration with the SPAR Women’s Challenge to help spread smiles across the country. Our funky and unique sock designs are a great way to celebrate our uniqueness and perfect for spreading happiness. And with our high-performance features, you’ll be smiling from ear to ear during every run.

The Perfect Companion for a Smile-Inducing Run

Theannual SPAR Women’s Challenge has built a campaign around the event this year called #4Smiles, which is all about appreciating simple moments, kindness, compassion, and sharing these experiences with others. As runners and cyclists ourselves, we could not think of a better initiative to align with our values and to make people more aware of the importance of a good sock choice.

It’s no secret that running can be tough on your feet. From blisters to soreness, the wrong socks can turn a run into a nightmare. That’s where Sox Footwear comes in. With so many different sock brands on the market, we set out to create a world-class sock that truly performs in the areas that are important to athletes. Our socks boast a range of incredible features that will transform the way you think about sockwearing.

Thanks to our own proprietary Polylon36 material blend, we are able to produce socks that are incredibly soft and durable, while still remaining thin and sleek, offering unbeatable comfort for even the most strenuous activities. A thinner profile sock is definitely the way to go for optimal fit and maximum range of motion. Research has shown that thin socks are actually better for overall comfort, foot health, and performance. Thin socks are more breathable, lighter, and better at moulding to your foot’s natural contours than thick socks which means that they help reduce the risk of blisters, improve running economy, and keep feet comfortable during long runs. Additionally, thin socks are less likely to bunch up or slip down, which can be a major distraction during a run.

Our socks are also designed with moisture-wicking properties, which ensure your feet stay cool, dry and comfortable in the summer months, no matter how long your day is. In turn, with colder and damper conditions, the moisture management helps keep the feet warm and dry so you can wear your favourite socks all year round. But that’s not all – our socks also feature antibacterial properties that prevent any unpleasant odours from developing, so both your feet and nose are in great hands.

Our truly seamless padded toe and heel not only improve overall comfort and

impact absorption, but also eliminate the risk of developing blisters, so you can focus on the task at hand. Whether that is running a marathon or taking a long hike, the reinforced padded areas will make you feel as if you are running on clouds. The seamless technology also makes our socks a great choice for kids and people with sensory sensitivity when it comes to their feet. The Y-shaped heel locks your ankle into place as you slip them on ensuring a secure fit that will not move around inside your shoe. The incorporated elastic in our material provides a semi-compression type hug to your foot and ankle to offer further support. With our socks, you can enjoy all of these incredible benefits and more.

But our socks are not just for running. They’re great for cycling, hiking, gyming, CrossFit, or any other activity that requires comfortable and high-quality socks. They’re great as casual wear too. Plus, our socks come with a 5-year warranty that protects against colour fading, stretching and shrinkage for true peace of mind. This speaks to our commitment to quality and how much faith we have in our product.

We have over 250 unique designs on our website, www.soxfootwear.com, for people to browse and purchase. From funky conversation-starting designs to

our South African heritage collection and flags of the world, you will be sure to find something that fits your personality and style. We offer free delivery in South Africa, so you can get your hands (and feet) on our amazing socks without worrying about shipping costs.

We believe that our funky and unique socks are a great way to spread positivity and celebrate South Africa’s unique individuals. So, whether you’re participating in the SPAR Women’s Challenge or just going about your day, we hope our socks will bring a smile to your face and happiness to your feet.

Shoes

Find the perfect running shoe with Sportsmans Warehouse and ASICS

As South Africa’s largest sporting goods store since 1986, Sportsmans Warehouse is known for having the widest range of running shoes from your favourite brands. With over 80 different brands of road running shoes to choose from, it’s completely normal to look at all of them and think, “Where do I even start?”

We’ve broken down the fancy lingo into words you can understand, so you can sleep soundly knowing you spent your money wisely on the right shoe for your road running needs.

Cushioning

Cloud-like, closer-to-the-ground feeling, or a mixture of both?

Plush Cushioning

Feels like you’re running on clouds

• Extra padding in your shoe reduces the shock of hitting the ground and is kind to your joints.

• Ideal for runners who have a heavier body weight, or those who are prone to injuries like shin splints or plantar fasciitis.

Responsive Cushioning

You can still feel the ground beneath your feet

• It responds to the ground, giving energy back instead of you feeling virtually nothing under your feet as you run. This helps you run more dynamically and get the most out of your performance.

• Ideal for runners who want to feel more connected to the ground and want to optimise their energy return, however this is not the best option for runners who need more cushioning or support for their joints.

Balanced Cushioning

Not too soft, not too hard - like Goldilocks

• It’s a mixture between plush cushioning and responsive cushioning – hence the name!

• Ideal for runners who don’t have specific foot or gait issues, and want a shoe that can accommodate a variety

Support

Based on your running form – do you need extra corrective support, or not?

Neutral Support

“Regular” running form = little to no support needed

• For runners with a neutral pronation*, who need little or no extra support in their shoes.

• Your feet are free to move and flex naturally while you run.

*Neutral pronation means your foot lands and takes off in what is considered a “regular” way. Your foot rolls inward to ± 15°, absorbing the shock and keeping your ankles and legs properly aligned, making you less prone to injuries.

Stability Support

Overpronation* = extra corrective support needed

• For runners who overpronate*, who need extra, corrective support to help keep their feet in alignment.

• It’s more rigid, to help secure your foot in a neutral position. *Every runner’s foot rolls a bit inward, but overpronators do this excessively. This can cause problems with alignment and potentially lead to injuries.

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 industry-leading 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 www.sportsmanswarehouse.co.za, in ‘Extra Services.’

Fit & Comfort

Running is already hard. Don’t make it harder by choosing style over comfort

Comfortable road running shoes that fit not only improve your performance, but reduce your risk of injuries. Running shoes should be half a size up from your regular shoe. You need a thumbnail width space between your toe and the end of the shoe, and you should have a snug, but not too tight, fit at the midfoot and heel.

ASICS Women’s GelCumulus 25 Road

Running Shoes

Perfect for running fast or far, making it very versatile. It’s especially good for road running, 10kms and 20kms.

Cushioning = Balanced; Support = Neutral

ASICS Women’s GT-1000 12 Road

Running Shoes

Mild stability support for those whose feet have a mind of their own and need a little guidance.

Cushioning = Balanced; Support = Stability

ASICS Women’s Gel-Excite 10 Road

Running Shoes

A versatile road running shoe that’s perfect for beginners. Packed with technology for its price.

Cushioning = Balanced; Support = Neutral

ASICS Women’s Gel-Nimbus 25 Road

Running Shoes

With stacked cushioning and premium foam underfoot, it really does feel like you’re walking on a cloud.

Cushioning = Plush; Support = Neutral

Our top picks for clocking in those 10kms in the SPAR Women’s Challenge:

Working Out with a

Charné Bosman’s infectious drive to give back

Charné is a morning person, which means waking up with a smile on her face because it’s a new day, with new opportunities and she is happy to be alive and living every day to the fullest. Her heart’s desire is to make a difference in other people’s lives even if that means saying something small to make them smile. She is grateful to be healthy and able to do what she loves – go for an early morning run, which is why she wakes up and works out with a smile. Charné is rooting for you to get ready for Challenge day and shares her coaching tips and journey.

Charné has been blessed with a successful 29 year career in running which led to her discovering her passion for helping and uplifting others. She has been fortunate enough to represent South Africa in athletics 23 times and her most prized achievement came in 2016 when, at the age of 40, she won the world’s largest and oldest ultramarathon, the Comrades Marathon.

Her career has taught her many lessons. There will be days when you will think that your goals are impossible to achieve, but Charné has learned that ‘If you believe in yourself, anything is possible’.

This positive mindset is evident in her life. In 2014, an over-active thyroid almost cost Charné her life. As you can imagine, she thought it was the end of her running career but, because she believed in herself, she overcame the negativity and placed second in the 2015 Comrades Marathon.

Before winning the Comrades in 2016, she experienced yet another setback when she broke her ‘pinky’ toe 6 weeks before the 2016 race. At that time, the impossible went through her mind and she considered withdrawing. However, she once again believed in herself and her abilities, and decided to run. Her positive mindset allowed her to do what her body believed was impossible.

Running has taught Charné to deal with life’s ups and downs and has sculpted her into a person others can relate to. And now she is using her wealth of knowledge to help other runners overcome the doubts that have led them to believe their goals are impossible to achieve.

As a coach, she helps individuals to tap into their full potential, find direction and reach their goals. She believes that each individual has their own unique set of talents and skills which, when unlocked, propel them to be the best version of themselves. With her proven track record over the last few years, her runners have dug deep to find their true purpose and accomplish great things.

The SPAR Women’s Challenge has always been close to Charne’s heart and she thoroughly enjoyed participating in the 2022 Grand Prix series. But her excitement at being back in full force at SuperSport Park in 2023 is palpable! Together we will be running the biggest women’s road race in the country. We will be doing it for ourselves and the amazing charities supported by SPAR, and that is a reason to SMILE!

GETTING READY FOR CHALLENGE DAY

In preparation for any race Charné recommends enlisting the help of a coach who can help you set the right goals for you. A coach will also work with you to achieve those goals and put a smile on your face!

Preparation for Challenge day is very important and Charné is a big believer that you get out what you put in. Running consists of many different aspects that you need to be aware of when preparing to run/ walk..

It is important that you do at least 2-3 running/ walking sessions a week if you want to have a comfortable and enjoyable run at the SPAR Women’s Challenge.

Remember to stretch! Passive

stretches for 2-5min before your workout to warm up your muscles and active stretches after your run so that your muscles cool down properly.

Stretching helps to prevent injuries and to run races like the SPAR Women’s Challenge without any niggles.

Sophia’s 5km Smile

Sophia Matlou has had the wonderful privilege and experience of working with Charné Bosman in her journey to walking 5km. When Sophia was diagnosed with high blood pressure she was told that she would need to lose weight to help control her condition. After going on several diets with little success, she heard about Charné’s collaboration with SPAR to help train runners for the Comrades Marathon. Although she wasn’t interested in running the marathon, she jumped at the chance to train with a coach and a community and she eventually found a training partner within the group. Now Sophia walks 5km every weekend and her blood pressure is under control. She never believed she would achieve this in her lifetime and she is excited to continue her journey, and maybe even finish 10km!

She is so grateful to Charné for her amazing support and being there every step of the way.

That front row gap; the wonky edges; a crooked bite—our teeth’s idiosyncrasies have long been a feature we felt shame about. For a long time, society has made us believe that having a perfect smile made us more attractive, and in turn, more confident (or vice versa), but change is looming and we are no longer looking at our teeth with such a critical eye. It is no longer all about the startlingly white, veneered smiles we see on celebrities and influencers but, like we are starting to do with our bodies, we are embracing the unique quirks that our natural smiles offer us, and our faces.

Finding your

yourself

Whatcould be more beautiful than a person smiling, or better yet, laughing? It’s almost contagious. When we see a baby giggling in their stroller, we don’t pick on their gummy smiles, instead we ourselves start smiling and admiring in return.

Sometimes you pass a stranger on the street and they smile and you feel your heart lift, and after that your whole day is just lighter.

When you see someone smiling from ear-to-ear, filled with joy, you can’t help but smile too.

So, why would we hide our smiles?

Smiling breeds more smiles.

We set standards that we believe we need to measure up to in order to be beautiful, successful, important—and the bottom line of it all—to feel good enough.

Your smile has the power to transform someone’s day, light up the room, change the atmosphere, and open you up to opportunities, connection, and the present moment.

Your smile can redirect your entire day toward possibility, fun, adventure, and being carefree.

We believe smiling can help us with letting go of pain and misery, and embracing how beautiful we (and life) are right now.

Here are three steps to embrace your beauty and your unique smile more every day.

o1. Begin and end every day with you.

We often find ourselves performing the same mundane routine every morning that we wake up and every evening before we go to bed. Challenge yourself to start your day with smiling... at yourself! Your smile is your gift – so set the intention at the beginning and end of every day.

Feel love and worthiness wash over you.You are good enough. You are smart, beautiful, radiant, worthy, and your smile is a gift to anyone that gets the opportunity to witness it.

02. Beauty is not perfection.

Society as a whole has had a much skewed perception of what beauty looks like. Thankfully that is changing and we are beginning to understand that our flaws and imperfections are what make us special. They are endearing. They are

an integral part of who we are.

We tend to think our problems and imperfections are so noticeable or huge, when in reality, they really aren’t to anyone else but ourselves. It’s true that you don’t realise how beautiful your features look to a stranger.

03. You can embrace your imperfections and still desire more.

That being said, it’s okay to want what you want. You want to lose some weight, cut your hair or improve your wardrobe?

Then, do it!

It’s human nature to have desires, to want more and to experience more. And having goals help us grow.

But here’s the trick: do it from a place of inspiration and excitement, not from a place of fear or lack.

Life is not going to be miraculously perfect when you “get there.”

Look for every opportunity to smile and fall in love with life right now, while you are on your way to any goal that you have set for yourself. Life is so much more rewarding when we approach it with a grateful heart and a positive attitude.

Being happy with what is, looking for things to appreciate, seeing the silver lining, smiling as much as you can and appreciating the smiles and faces around you – let’s do more of this.

How wonderful is it when we smile and laugh because our bodies cannot contain our joy! There will always be reasons that come along to disrupt our happiness, so don’t give up the opportunity when we are given a reason to smile.

Let your light shine.

EQ Advant-Edge Networx is a dynamic team of highly qualified practitioners specialising in the field of psychology. We recognise the growing need for increased emotional intelligence, leadership skills and emotional wellbeing for all professions, demographics and age brackets. EQ AdvantEdge Networx is a reputable neurofeedback and psychological practice including Educational and Sport Psychology, Hypnotherapy, Mental Peak Performance and Business Coaching, and specialising in Emotional Intelligence.

a powerful journey of transformation

It is with great excitement we announce that we have expanded all the way to Egypt! This year, we have introduced Initiatic Path workshops in Egypt, facilitated by Andrea Kellerman and Lisa Armstrong.

We will embark on a powerful journey of transformation and explore beyond the known. Our aim is to connect with the remembrance of powerful vibrational technologies and hidden knowledge held within the Sacred Sites in this Ancient Land.

These workshops will include meditation, breathwork sessions, personal self-discovery and growth and the use of the Lucia. No.3 (a neurostimulator which induces a hypnagogic trance by activating the pineal gland through specific frequencies of light) to assist in accessing expanded states of awareness, deep intuition, insights and breakthroughs.

This is an intuitively crafted journey for anyone ready for an adventure of deep transformation and insight. We have kept the group numbers small and intimate to facilitate individual space for everyone’s development in a safe and sacred space. We will be visiting secret and sacred places usually inaccessible to usual tourists. This is a journey of the soul toward its own Remembrance.

We have two trips coming up each year, so keep a lookout for the trip details or contact us to book or for further information.

www.asikarva.com

Lisa Armstrong:

bluefootprints2@gmail.com

Andrea Kellerman:

andrea@eq-advantedge.co.za

Office Cell (WhatsApp): +27 629 778 827

info3@eq-advantedge.co.za

How

B*tox and fillers can help you keep a youthful smile

We’ve all heard the saying, “Smile and the world smiles with you.” But did you know that there are actually medical benefits to smiling? Studies have shown that smiling can lower stress levels, improve mood, and even boost the immune system. Let’s not forget the social benefits – a smile can make you appear more approachable and likeable.

But what happens when your smile starts to show signs of ageing? As we get older, our skin loses elasticity and wrinkles and fine lines start to appear, including around the mouth. This can lead to a downturned mouth, a thinner upper lip, and the appearance of “smoker’s lines” – even if you’ve never smoked a day in your life. Luckily, there are medical treatments available to help keep your smile looking youthful, including B*tox and Fillers.

Myth vs. Fact: B*tox and Fillers

There are many myths and misconceptions about B*tox and Fillers, but the truth is that they can be safe and effective treatments when administered by a licensed and trained medical professional. Let’s take a closer look at some of the most common myths and the facts that dispel them.

MYTH:

B*tox and Fillers are dangerous and toxic.

FACT:

B*tox and Fillers are SAHPRAapproved and have been used for decades to treat a variety of medical conditions, including migraines and muscle spasms. When administered by a licensed and trained medical professional, they are safe and effective treatments.

MYTH:

B*tox and Fillers are only for women.

FACT:

B*tox and Fillers can be used to treat both men and women. Men often seek these treatments to maintain a youthful and energetic appearance in the workplace.

MYTH:

B*tox and Fillers will make you look fake or unnatural.

FACT:

When administered by a skilled medical professional, B*tox and Fillers can enhance your natural beauty and give you a more youthful appearance. The key is to find a medical professional who has a keen eye for aesthetics and can achieve subtle, natural-looking results.

Medify: Your Partner for a Youthful Smile

If you’re interested in B*tox and Fillers to help keep your smile looking youthful, look no further than Medify. Founded by Dr Luhard Jansen van Vuuren, a General Practitioner with a Special Interest in Aesthetics and Anti-Ageing Medicine, Medify has 11 different locations to make reaching your beauty goals more accessible than ever before.

At Medify, we understand what’s important to you, and we have selected treatments that are best suited for your beauty and skin-care needs. Our experienced and highly trained staff will work with you to create a personalised treatment plan that will help you achieve the results you desire. We use only the highest quality products and the latest techniques to ensure that you get the best possible results.

One of our most popular treatments is B*tox, which is used to smooth out fine lines and wrinkles around the mouth and on the upper face. B*tox works by blocking the signals between the nerves and the muscles, which temporarily paralyses the muscles and prevents them from contracting. This results in a smoother, more youthful-looking appearance.

Another popular treatment at Medify is Fillers, which can be used to add volume to the lips and reduce the appearance of smoker’s lines around the mouth. We use only the highest quality Fillers, which are made from hyaluronic acid – a naturally occurring substance in the body.

At Medify, we believe that everyone deserves to feel confident and beautiful in their own skin. That’s why we offer a range of treatments to help you achieve your beauty goals, from B*tox and Fillers to skin rejuvenation treatments and more.

In conclusion, smiling has numerous medical benefits, including improving mood, reducing stress levels, and boosting the immune system. However, as we age, our smiles can start to show signs of ageing, including wrinkles and fine lines around the mouth. Luckily, there are medical treatments available to help keep your smile looking youthful, including B*tox and Fillers. Medify is one of the best places to go to keep your smile youthful, with 11 different locations and a team of experienced and highly trained staff who will work with you to create a personalised treatment plan that will help you achieve the results you desire. So why not book a consultation with Medify today and take the first step towards a more confident and youthful smile?

Eyes

Love, laughter, loneliness, sadness and joy are all reflected through the windows to our souls. Willem Botha shows us how to use make-up to frame these windows and make our eyes sparkle and come alive. Follow his step-by-step guide to applying your eye make-up like a professional artist and adding a touch of glamour to Challenge day.

01THE CANVAS PREPARING

Prep the face with sunscreen. This will also serve as a moisturiser that will keep the skin hydrated.

Apply the WBB Foundation with the WBB Foundation Brush. Our foundation is full coverage, oil control, matte finish, long lasting and light as air. Because you are going to sweat during the Challenge you don’t want to apply too much. Use our brush to cover your face smoothly and evenly.

In our WBB 12 Colour Eyeshadow

Palette we have all the colours to cover your eyes and brows. This Palette is definitely a must have – making blending so, so easy. You want to use a palette with high pigmentation to last all day. And make you look and feel like a supermodel while running the Challenge!

For the brows I use the shade TEDDY. It’s a cool tone colour that gives you a beautiful defined brow. Use the Angled Liner Brush in our 9 Piece Brush Set. Remember brows are important because they shape and frame that beautiful face of yours.

02 THE EYES FRAMING

The eyes are the windows to the soul and that’s why I spend most of my time shaping the eyes and making them stand out!

Firstly, cover your eyelids with a little bit of WBB Concealer. This will increase the colour-intensity of the eyeshadows and help them stay on longer.

Take your WBB Eyeshadow Brush and start defining the crease of your eye using the colour LATTE LOVE. Start from the outer corner of your eye to make sure your eyes appear bigger.

You can decide how dark and intense you want to go with your make-up look. If you prefer a bit more drama, build with the colours PROTEA, BORDEAUX and SAFARI CHEAK.

I love using the darkest colour in our palette, RAVEN to create a wing liner. This will also make your lashes look fuller.

In our 12 Colour Eyeshadow Palette we have 4 of the most beautiful shimmers! I use my finger to apply BALI BABE over the inner and middle of the eyelids. This makes all your colours blend together effortlessly.

I love a smooth blended eye with all the colours flowing naturally from the one to the next. For underneath the eyes I use the WBB Flat Eyeshadow Brush to soften any harsh lines.

If you are in the mood for a pop of colour and something eye-catching on Challenge day, here is a fun tip! Apply some Matte Liquid Lipstick in a bright colour on your lids.

shade BELLA BLUSH. It’s vibrant, colourful and so, so easy to apply! Cover the eyelids and blend it out using the tip of your finger!

In our Willem Botha Beauty range we have over 20 lip products to pick and choose from. We recommend using a Matte Liquid Lipstick because it’s smudge free and long-lasting.

To finish this look you must set all the products so that you will still look like Miss Universe even after crossing the finish line!. We apply our WBB Loose Setting Powder with our WBB Powder Brush and also some setting spray and VOILA!

Good luck ladies!

03 & COLOURING CONTOURING

Remember make-up should be fun! So don’t be afraid to try new things and be DARING!

Our Contour, Highlighter, and Blush Powders are soooo important for definition and to help you shape those stunning cheekbones of yours. People will think you’re the next JLO when you post those selfies on Challenge day! Use our WBB Contour Brush to apply all three.

Quick Tip

Make sure you don’t apply your contouring too low. You want to lift all the features on your face!

once you’ve tried all these tips!

Cooking with a

I would describe myself as a “food lover” However, in our modern culture, “foodie” is the label that seems to stick like an al dente noodle on a wall. There are numerous terms that could be used to describe a person who is passionate about food and cooking.

Ihave always believed that cooking is a form of love, whether you’re cooking for your partner, family, or friends, preparing a meal for someone you love, or even better, cooking together is the ultimate labour of love. Few things measure up to the thoughtfulness of a hand-crafted meal that requires time, imagination, planning, generosity, and even selfexpression.

How food can lift your mood and bring people together in community

I believe cooking is an act of love, someone who cooks for family and friends knows that cooking means thinking about others constantly. We cook with our hearts as much as with our hands, because usually when we cook, it’s for other people, to make them happy and content.

Not only does the process of cooking and baking improve our moods, the feeling of satisfaction gained when seeing the end product naturally enhances happiness. You’ve created something that can be enjoyed and shared, giving yourself a well-deserved sense of achievement.

Food gives people something to talk about that is both neutral and about which everyone can say something, whether it is good or bad. It allows people to focus on something that isn’t about them and it can act as a buffer during the silences that naturally happen during conversations.

Gathering around the table for a meal is a time-honored tradition in many cultures. It’s a time to relax, share news, and enjoy each other’s company. Eating together can create a sense of connection and community that can contribute to happiness. Sharing a meal with loved ones or enjoying a special treat can also be a source of pleasure and happiness.

Sharing meals with others can promote social connection and improve mood.

Food brings people together as a way to stay connected, learn about each other by cooking together, celebrate, learn about cultures, and provide comfort. People love food almost as much as they love each other, so together they bring happiness and joy to all. Food is one of the basic necessities of life.

Cooking is meaningful because it creates and builds bonds. Cooking for others helps us build and strengthen connections, it creates bonds between people, and it can be a very fulfilling and meaningful act, whether for friends, family or strangers.

Food has a symbolic meaning all around the world. By sharing a meal, we tap into a source of deeper connection and enjoy quality time together. Food

brings us closer, lifts our mood and opens the door for conversation… and a smile.

Corli’s Kitchen

“LET YOUR TASTEBUDS EXPLODE!”

This multi-talented food, cake and dessert entertainer, Ontbytsake

Celebrity Chef, Koekedoor Season

2 Winner, Face of Rooibos 2018, businesswoman, recipe book author, entrepreneur, owner of Corli’s Kitchen, brand ambassador, wife and mother is making her mark in the food world.

Since Corli can remember baking and cooking have been her passion and 10 years ago she turned that passion into a business that has grown bigger by the day. Her interest in food, baking and cooking has enabled her to build a business and brand for Corli’s Kitchen, which went from strength to strength after she entered and won Kyknet’s second season of Koekedoor in 2016. This triumph awakened her true passion and commitment to being a food entertainer and she wrote her very first recipe book.

In the last 7 years Corli has travelled South Africa extensively giving cooking and baking demonstrations. She has been featured in various magazines, and appeared on radio and TV for countless interviews. Corli plans to continue travelling, learning, and building a stronger brand, growing her abilities and horizons to further her foodie and baking talents. She is currently in the process of planning the launch of a new avenue for her brand, Corli’s Kitchen Products as well as quite a few other exciting developments that will be happening this year. With her ability to think outside the box and make things happen, this dynamic energetic and creative entrepreneur plans to show the world that anything is possible with enough determination and hard work

Are you in a slump? Feeling blue? Can’t quite turn that frown upside down? Experts have found that the following foods can help to boost your mood:

• Dark chocolate

• Bananas

• Berries

• Oats

• Nuts and seeds

• Coffee

• Salmon

• Leafy greens

• Cinnamon

• Yoghurt

Corli Prinsloo

Corli’s Kitchen

@corliprinsloo1

Corlifor2

www.corliskitchen.com

info@corliskitchen.com

Food

We all have that one dish that we can close our eyes and taste the memory of. That aroma that gets our taste buds watering and puts a smile on our faces. Chef Corli Prinsloo brings a few of her favourite dishes to the table for you to try and, who knows, maybe you will find a new dish to bring your senses, and your smile, alive.

Roasted Tomato Soup

Ingredients

• 4 big red tomatoes

• 200g Rosa tomatoes

• 200-300g mixed colour small tomatoes

• 1 whole garlic bulb

• 50g basil leaves

• 1 red onion

• 2 tablespoons tomato paste

Instructions

Salad with prunes beetroot and black pepper goats cheese

(Hint: To make this salad meaty, just add sliced rump steak pieces)

Ingredients

• 1 pack salad leaf mix with mixed leaves and herbs

• 6 red skin prunes

• 1 ripe avocado

• Pistachio nuts (any nut of your choice)

Instructions

• 1 roll black pepper goats cheese

• Salt and black pepper

• Balsamic dressing (optional)

1. In a big salad bowl, prepare all the salad leaves.

2. Prepare and cut the rest of the ingredients to be ready to be placed in layers in the bowl.

3. The goats cheese can be broken into pieces or cut with a sharp knife.

4. Add any other ingredients according to your preference.

5. If you would like to include protein to the meal, a good choice would be medium cooked rump steak cut into thin slices and added on top of the salad.

• 2 cups vegetable stock

• Olive oil

• 125ml cream

• Salt and pepper

• Ciabatta toast

• Parmesan cheese

• Thyme leaves

1. Preheat the oven to 180-200 degrees Celsius, and line a baking tray with baking paper.

2. Place all the tomatoes, onion and garlic bulb on the tray. Cut the top of the bulb open.

3. The big tomatoes can be cut into quarters.

4. Sprinkle with salt pepper and olive oil and place into the oven to roast.

5. When the roasting is done, you can place the tomatoes and onions into a pot.

6. Add the vegetable stock, tomato paste, basil leaves, and cream to the pot. Squeeze the roasted garlic out of its leaves into the pot.

7. Let it simmer for about 5 minutes, then use a hand blender to blend the tomato soup until smooth. Add salt and pepper to taste.

8. For the ciabatta, just cut it into slices sprinkle with olive oil, thyme leaves and parmesan, roast in the oven for a few minutes and serve with your tomato soup.

Egg muffins with twist

Makes 12 egg muffins

Ingredients

• 2-3 white or brown wraps (tortillas) (You can use gluten free ones too!)

• 9-10 eggs

• Salt and pepper

• 1 small yellow bell pepper

• 1 small red bell pepper

Instructions

Pesto spaghetti with crispy roasted cauliflower

Ingredients

• 250g spaghetti, cooked

• Fresh basil to serve

• 700g cauliflower florets

• 3 tablespoons olive oil

• 1 tablespoon paprika

• Salt and pepper to season

• Parmesan or cheddar cheese

For pesto (You can buy a store-ready basil pesto or make this homemade one):

• 30g Italian flat leave parsley

• 50g baby spinach leaves

• 30g basil leaves

• 1 teaspoon fresh garlic

• 4 tablespoons pine nuts or sunflower seeds

• Half of one lemon

• Salt and pepper

• 2-3 tablespoons of olive oil

• 2 tablespoons of water to loosen the pesto

Instructions

1. Preheat the oven to 220 degrees Celsius, and line a baking tray with baking paper.

2. In bowl, mix cauliflower, paprika and olive oil so that it is coated overall.

3. Arrange on the baking tray to make sure the cauliflower achieves the best grilled cooking.

4. Sprinkle with the grated cheese and grill for 15 minutes, you can add more cheese half way through if you would like.

5. Cook spaghetti pasta to al dente. While the pasta is cooking, make your pesto.

6. To make the pesto simply add all the ingredients to a blender, and blend until combined. Makes almost 1 cup.

7. Fold the pesto through the cooked pasta, top with the crispy cauliflower, garnish with fresh basil and enjoy.

• Small handful of spinach, chopped finely

• 2 rounds (1/4 cup) of crumbled feta

• Grated cheddar (optional)

• Fried bacon pieces (optional)

1. Preheat the oven to 180-200 degrees Celsius, and line a muffin tin with cupcake liners.

2. Cut the tortilla into strips, about 2-3cm in width, roll them upward and then place one rolled strip into each muffin cavity.

3. Prep the bell peppers and spinach and whisk eggs in a bowl along with salt and pepper.

4. Then, add diced bell pepper and spinach around each tortilla roll up.

5. Pour egg mixture about ¾ to the top. Top with feta or shredded cheddar, or any other cheese and bake for about 15-20 minutes.

6. Eggs should feel spongy but firm in the touch.

7. Enjoy these plain or with some extra bacon.

8. Store left overs in the fridge for a grab-‘n-go breakfast throughout the week.