SPAR My Joburg Race 2014

JOBURG my

Official Magazine for the SPAR Women’s Challenge 2014 | Johannesburg

inside:

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RUNNING 0 TIP FROM MA

PASEKA

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START TODAY!

SHOP, EAT, TRAIN, RUN, AND LOVE THE BEAUTIFUL STREETS OF JOZI!

Most

South Africa’s

Beautiful Road Race

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CONTENTS

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Message from the Managing

Director, SPAR South Rand

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Message from the Sponsorship Manager,

SPAR South Rand

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Message from the CGA

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Keeping in Touch Race News 2013 Race in Pictures Midsection Pull Out

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SPAR Store Listings

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Why We Love the Joburg

SPAR Women’s Challenge

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Reach for Recovery Check Your Breasts Sonja Laxton

pace

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Class is in Session

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Low Carb Lifestyle Soothe Runners’ Joints Wear the Right Sports Bra Eat Your Way to a Bikini Body Outsmart Time

route

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Dining in Joburg Inner-City Markets 2014 • MY JOBURG RACE MAGAZINE

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It’s All About You!

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t is with great pleasure that I welcome you to the Joburg SPAR Women’s Challenge, for the first time via the forum of our very own magazine! Every year, with every race, we continually seek out ways to better your race experience and the magazine is part of what we hope will be another successful race day.

At the end of the day, the race is all about you – our dear runners. Every step in our planning, every action we sign off while preparing for the race, is done with your race experience in mind. Every aspect of the day is literally tailored to your enjoyment, right down to the last tiny detail.

We do this because the SPAR Women’s Challenge was founded for the purpose of celebrating South Africa’s women. Our goal each year is make sure that you do feel celebrated and we hope that our efforts to make race day a seamless, enjoyable event can be seen and felt around you when you soak up the energy in the stadium as thousands of your fellow runners arrive to join in the fun.

This ethos carries its way into our selection of race sponsors and partners and it is at this junction that I would like to thank our loyal sponsors, who come on board year after year to do their part in recognising South Africa’s remarkable women. And to these remarkable women who shop at and support SPAR stores – thank you for choosing SPAR! To our new sponsors – welcome on board and thank you for supporting this worthy cause. The worthy cause supported by the race entries and our sponsors is, of course, the Reach for Recovery initiative. We are so proud to bring their cause to light and to support them through the race. Their efforts are perfectly aligned with our race values, as they work tirelessly to support women who need it most. We hope the fact that the race takes place during Breast Cancer Awareness month puts them in the spotlight and promotes support for those afflicted with breast cancer.

No matter what though, the race helps us to put life’s tragedies and daily stresses out of our minds and I hope that when you cross the finish line, you feel like the only one the spotlight is shining on.

See you at Wanderers Club on 12 October 2014!

Brett Botten

MANAGING DIRECTOR, SPAR SOUTH RAND

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THANK YOU

TO ALL OUR SPONSORS:

Another Year, Another Beautiful Race

W

elcome race runners to our very first My Joburg Race magazine. We hope that you will enjoy the magazine and the convenience of having everything that you need to know about race day in one neat package.

Entries for the 2014 Joburg SPAR Women’s Challenge are now open and if you are holding a copy of the magazine, then you are one of the lucky first 10 000 entrants to receive a copy! Let all of your running buddies know and make sure that they enter soon to get their copy.

What the My Joburg Race magazine is all about is showing how much this really is your race. The whole day is planned with you in mind – from the race route and entertainment to the venue and competitions. The magazine is the same, we have included everything that you need to need to know about race day alongside content designed with you in mind.

This will be the second year that we host the race at Wanderers Club. Last year the new venue proved to be the perfect race location and now that we know our way around, we are looking forward to bringing you a bigger and better experience. Our relationship with Wanderers Club has truly done wonders for the race and we are thrilled to have them on board again.

The race takes place on 12 October during Breast Cancer Awareness month.

This is an important time for our main race beneficiary, Reach for Recovery.

Their work in the community supporting women afflicted with breast cancer is remarkable and we are proud to be able to contribute to their success through donations made from the race proceeds. For this, I would like thank each and every runner who enters the race. Through your participation, we are able to able give back to this worthy charity and in this way, each of you is actually running for a cause. This makes the race so much more special for us.

Lastly, I would also like to thank our organising committee. They have been working tirelessly to bring you a flawless race day event packed with exciting entertainment and lots prizes up for grabs. We look forward to welcoming you all, see you at the starting line.

Belinda Nel

SPONSORSHIP MANAGER, SPAR SOUTH RAND THANK YOU TO ALL OUR GOODIE BAG SPONSORS:

PUBLISHER Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za EDITOR Belinda Nel Sponsorship Manager, SPAR South Rand MANAGING EDITOR Nicola Weir: +27 84 701 1753 editor@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za IMAGES © iStockphoto.com, 123RF,

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Luxurious Sanitary Products

Official SPAR Photographer: Reg Caldecott SPAR Map Illustrations: Rob Foote Estie Thirion Photography, Lynn Hewitt ADVERTSING SALES Sales office: +27 87 820 4624 sales@freeradicalmedia.co.za Ilse Mather: +27 83 675 0331 mediaoptions@tiscali.co.za Caroline Martin: +27 72 235 5725 caroline@freeradicalmedia.co.za CONTRIBUTORS Brett Botten, Belinda Nel, Nicola Weir, The BLD Group, Anna Wood, Beulah Jankelowitz, Flexiseq, Low Carb Lifestyle SA, The Breast Health Foundation, Dr Maureen Allem, Enhance PR, Angelfish PR.

2014 • MY JOBURG RACE MAGAZINE

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

Free Radical Media reserves the right to reject any advertising at our discretion without explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media, SPAR or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions.

No material (articles or photographs) in this publication

may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

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

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

Message from the President of Central Gauteng Athletics, James Moloi

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entral Gauteng Athletics is delighted and grateful to be associated with the SPAR Women’s Challenge through our partnership with SPAR South Rand. It’s yet another year that we look forward to organising “South Africa’s most beautiful road race”. The race continues to attract a number of women, as sports has an astonishing power to bring communities together and positively improve the life of women.

With the numbers achieved last year we are positive that the race will grow again this year. It is our wish that all the women of Gauteng participate in the race to also celebrate the 20 years of democracy our country is enjoying and most importantly, 20 years of sporting achievements.

Central Gauteng Athletics commits to ensuring that each and every participant will enjoy the race and further commits to ensuring that the race is technically sound.

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

Thank You

James Moloi

PRESIDENT CGA

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SUNDAY

12 OCTOBER 2014

AT

WANDERERS CLUB

SPAR Women’s Race Joburg Sports League Timeline

About

POSTS TO PAGE SPAR Women’s Race Joburg Tell us why you are looking forward to this year’s race?

Like • Comment

Daleen Van Jaarsveld Best race of the year!!

Sam Africander Because I’ll be running/walking with my girlfriends, Anele Chonco, Thabile Ngidi, Bongiwe Buthelezi. Life is Good!

Devi Naidoo Its not called the beautiful race for nothing. I got 7 guys to join and they’re all dressing in drag. You gotta love it.

KhosiQueen Sekano It will be my first time..can’t wait Alice da Silva Fun and goodie bag Michellé van Mastrigt It’ll be our 9th time Gloria Mthethwa Because running is good for the heart

Photos

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SPAR Women’s Race Joburg

Keeping IN TOUCH WE WOULD LOVE TO KEEP IN TOUCH WITH YOU. LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER. Like • Comment • Share

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SPAR Women’s Race Joburg

JOIN THE SELFIE REVOLUTION! No trend has ever made as big an impact on social media as the “Selfie”. It’s been widely regarded as an image booster for women around the world who are now able to upload photos of themselves on their own terms. We couldn’t agree more. We see the selfies as a celebration of self because a selfie allows you to define yourself in whatever way you feel most comfortable and beautiful. This is exactly why we invited our Facebook followers to send in selfies taken with their running buddies. We can’t wait to get started with the race, but first…let’s take a selfie!

Danielle Bates It will be my 5th year in a row doing this glorious race. Thank you.

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Visit: www.sparwomensrace.co.za SPAR Women’s Race Joburg @SparRaceJHB 8

2014 • MY JOBURG RACE MAGAZINE

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A LOOK AT SOME OF THE ”SELFIES” POSTED Nastassia Stash van Jaarsveldt

SoulSista Sekano

I started running (with one lung) my running buddy keeps at my pace motivating me every step of the way. Here is to running buddies (and we got shirts printed saying running buddy haha).

I’ll be running with KhosiQueen Sekano

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SPAR Women’s Race Joburg Like • Comment • Share

Suzan M Lekwadu Me and my buddy last year

Did YOU KNOW!

Oxford Dictionaries named “selfie” 2013’s word of the year.

Wiki-Definition: A selfie is a self-portrait photograph, typically taken with a hand-held digital camera or camera phone. Selfies are often shared on social networking services such as Facebook, Instagram, Snapchat, and Tumblr. They are often casual, and are typically taken either with a camera held at arm’s length or in a mirror.

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Carolee Pacak with Sarah Hingle.

Tania Van Der Meulen with Karin Bramhill.

My best friend and my running buddie.

We are looking forward to the race!

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Palesa Tloti

Tebogo Mathebula Can’t wait for the race.....

Selfie

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2014 • MY JOBURG RACE MAGAZINE

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WIN A COMPUTER FOR YOUR SCHOOL!

IN TODAY’S MODERN WORLD, COMPUTERS ARE ESSENTIAL IN SCHOOLS – NOT ONLY FOR DAY TO DAY SCHOOL OPERATIONS AND ACTIVITIES BUT FOR TEACHING CHILDREN TO BE PREPARED FOR LIFE. MUSTEK ELECTRONICS ARE OFFERING GIRLS AN OPPORTUNITY TO WIN COMPUTER EQUIPMENT WORTH THOUSANDS OF RANDS FOR THEIR SCHOOL, WHILE HAVING FUN AT THE SAME TIME.

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he 23rd Johannesburg SPAR Women’s Challenge is taking place at Wanderers Club in Illovo on 12 October 2014, and the schools with the most entries will win laptop computers with Windows7 Starter software and School Image. The school with the most entrants will also win a Brother Flatbed Print, Scan, Fax and Copy printer. Schools with the second highest number of entrants will win a Brother Mono Laser Scan, Copy, Print and Fax printer. All of these prizes have been graciously sponsored by Mustek Electronics.

Only pre-entries qualify and there must be 20+ entrants. Entries must all be submitted together and entries for the schools competition close on 28 September 2014. The school that has the most finishers on race day will be eligible for prizes.

Girls taking part in the 10km Challenge must be 15 or over, but there is also a 5km Fun Run which is open to girls who are nine and over, which means primary schools also stand a chance of winning the computers. Many girls will welcome this as an opportunity to chat with their friends and catch up on the latest news.

How to participate?

Just complete the registration form and send it via e-mail to the Event Office at Sportsvendo at data@sportsvendo.co.za by 26 September 2014. Entry fees are R70 for the 5km and 10km race. These prices are only valid for entries made before 26 September 2014 and entry fees are non-refundable.

For more information, visit www.spar.co.za or contact Sportsvendo on 086 046 0906.

WIN A NISSAN MICRA AT THE 2014 JOHANNESBURG SPAR WOMEN’S CHALLENGE After completion of the race, your LUCKY DRAW tear-off strip will be removed and you will be handed a goodie bag. This strip will AUTOMATICALLY be entered into the draw. The winner will be drawn at the Prize Giving on 12 October 2014.

• The competition is open to all female South African runners participating in the SPAR Women’s Challenge on 12 October 2014.

• The winner must be present on race day.

• The winner must be 18 years old or older and must be in possession of a valid South African drivers’ license.

• The prize may not be transferred or exchanged for cash or for any other goods or services.

• SPAR employees and their families are not eligible for this prize.

• This competition is open to female runners only.

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Our First Race at

OUR NEW VENUE! 2013 SAW THE SPAR WOMEN’S CHALLENGE JOBURG HAVE ITS INAUGURAL RACE AT WANDERERS CLUB, ILLOVO. THE NEW FACILITIES, AND THE CUSTOM ROUTE DESIGNED BY VETERAN RUNNER SONJA LAXTON WERE A BREATH OF FRESH AIR FOR ALL OF OUR RUNNERS! THE DAY WAS A RESOUNDING SUCCESS WITH THE STREETS OF JOBURG PAINTED PURPLE

BY SOME 10 000 LADIES ON THE ROAD. WE LOOK FORWARD TO WELCOMING EVERYONE BACK TO WANDERERS CLUB FOR THE 2014 RACE.

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Nicole Flint ge is a en s Challen m o W R A P S e "Th ands , t only thous o n s t I ! e c a beautiful r st another pating in ju i c i t r a p e l p of peo d , vibrant an , un, exciting race - it s f to uplift contributes r a p S ! l u f r u colo , counts!" that s what women and ,

Kass Naidoo "The SPAR Wome n’s Chall enge is a calen dar highli ght in the summ er. It’s alway s exciti ng to see thous ands of people come out to experi ence Jobur g’s most beaut iful road race. ”

Vanessa

C a r r e ir a -

C o u t r o u l is “A s a str ict no n run ne r.. . I me an re all y, no t ev en fo r a sh oe sa le, I wa s mo re th an a litt le ne rv ou s ab ou t pa rti cip ati ng in th e SP AR Wo me n’s Ch all en ge . Bu t as so on as I ar riv ed , ea rly on th at Su nd ay mo rn ing , I wa s sw ep t up by th e en er gy an d bu zz of th e da y. Th e se ns e of ca ma ra de rie an d fu n wa s th ril lin g an d be ca use of it, so me ho w, I ma na ge d to run my all ott ed 2k m in th e ce leb rit y re lay ra ce . I kn ow th at 2k m ma y no t se em lik e mu ch bu t fo r me it wa s th e eq uiv ale nt of a ma ra th on !

Th at be ing sa id, I th or ou gh ly en joy ed th e mo rn ing an d wh o kn ow s... on e da y so on I ma y ev en att em pt th e 5k !”

“ I ’ m s o ex c i t ed t o s h o w t h e res t o f Sou t h A f ri c a h o w w e bea u t i f u l l adie s c el ebra t e t h e l a s t l eg o f t h e SP AR W o m en ’ s Ch a l l en g e! ”

WE JOBURG SPAR Women’s Challenge

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WE ASKED SOME OF THE MOST HIGH PROFILE RUNNERS THAT WE HAD ENTER THE RACE WHY THEY LOVE THE SPAR WOMEN’S CHALLENGE JOBURG.

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Rene Kalmer

AR of th e cl as si c S P e on is it as t, of to m y he ar ce is ve ry cl os e s ag o at th e ag e ra ar rg ye 0 bu 2 es ce nn ra ha R fi rs t S P A “T he S P A R Jo T -s hi rt ! I'm ve ry y 90 's . I di d m y rl es ea di e La th R in A P d S te a he n I sp ot ra ce s w hi ch st ar fi ni te ly ill ge t ex ci te d w st I s ar ye cc es s. S P A R is de e su es g th in l al nn r ru te y af m 13 an d is pl ay in g in ro le th at S P A R ge hu e th r fo gr at ef ul e “I ha ve ru n in th ay go od fo r m e! ” el To rc h of Ho pe R fo r th e la st fe w ti m es ye ar s an d bo th ti re I ha ve ru n th e en gh ly 10 km an d th or ou en jo ye d it . T he la st ch an ge of ve nu e “I lo ok fo r wa r d to ye ar cr ea te d th e r u nn in g t he Jo b u rg au ti fu l ru n la d ie s m os t be et s ra ce ag ai n in Oc to th ro ug h th e st re be r th e o n a lo ve ly su nn y of Jo bu rg un de r da y. ee s an d sh ow in g tr It w i ll be a sp e ci al g of f so m e am az in da y o nc e ag ai n fo r t he ea te d ga rd en s w hi ch cr w o m e n of Mz an si .” er e a gr ea t at m os ph ni sh . fr om st ar t to fi I lo ve d it !”

Lebo Phalula

Bridgette Hartley

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Reach For

RECOVERY REACH FOR RECOVERY IS BASED ON ITS AMERICAN COUNTERPART, REACH TO RECOVERY, WHICH IS AN INTERNATIONAL ORGANISATION THAT WAS STARTED IN THE U.S.A. IN 1952. THAT YEAR, THERESE LASSER, A MASTECTOMY PATIENT, REALISED THAT NOT ENOUGH WAS BEING DONE FOR THE WOMAN WHOSE LIFE HAD CHANGED DRAMATICALLY IN THE SPAN OF A FEW HOURS. THROUGH TRIAL AND ERROR SHE LEARNT TO ADAPT TO HER NEW LIFESTYLE. AS A MASTECTOMY PATIENT WHO HAD ADJUSTED WELL TO HER SURGERY, SHE FOUND THAT SHE COULD PROVIDE ASSISTANCE TO OTHER WOMEN.

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rs. Lasser well understood the psychological importance of a personal touch in helping women return to their previous way of living as quickly as possible after breast surgery.

Following Mrs. Lasser’s visit to South Africa in 1967, a similar programme was initiated by mastectomy patients in South Africa under the title “Reach for Recovery”. Many countries throughout the world offer assistance to women using a similar programme.

There are no dues or charges. It is a 16

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voluntary and free service available with her doctor’s approval to any woman who has had breast cancer.

Volunteers of Reach for Recovery must themselves have undergone the trauma of breast cancer. They are carefully screened and undergo a training programme.

They are available for pre- and postoperative guidance and counselling. They are there to listen, answer questions and to provide non-medical advice at all times.

They provide a comfort kit, consisting of literature, an exercise brochure, a sponge, a soft pillow for under the arm and a bag to carry the drain in. Most important is the provision of a soft temporary prosthesis, for women who have not undergone immediate reconstructive surgery. They are also given a list of stockists for permanent prostheses.

Reach for Recovery tries to educate and create as much awareness as possible by giving talks, lectures and demonstrations. Reach for Recovery is

built on a simple yet universal principle: that of one woman who has experienced breast cancer herself giving freely of her time and experience to assist and support another woman with breast cancer.

Reach for Recovery is the main beneficiary of the SPAR Women’s Challenge Johannesburg race. They rely heavily on donations to keep their work alive and according to Reach For Recovery Johannesburg Chairlady, Beulah Jankelowitz, they are incredibly glad to be part of the race each year.

“We are extremely grateful to companies like SPAR for their awareness and generosity. The money raised by them and donated to us helps to purchase the above comforts and where necessary to provide silicone prostheses to indigent women.”

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CHECK Your Breasts

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EARLY DETECTION RESULTS IN A BETTER OUTCOME WITH BREAST CANCER. STUDIES HAVE SHOWN THAT IT IS POSSIBLE TO REDUCE THE NUMBER OF WOMEN DYING FROM BREAST CANCER BY 45% BY IMPLEMENTING SIMPLE MEASURES THAT YOU CAN TAKE TO PICK UP CANCER EARLY AND DECREASE YOUR RISK. THESE INCLUDE UNDERSTANDING YOUR RISK OF HAVING BREAST CANCER BASED ON YOUR PERSONAL AND FAMILY HISTORY, AND REGULAR SCREENING.

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omen should also make a habit of checking their breasts at the same time every month and seeing a family doctor or breast specialist every six months for a clinical check. Every woman should go for mammography each year after her 40th birthday and in addition, a breast-sonar at the same time increases the pick-up rate of abnormalities.

SELF-BREAST EXAMINATION

Self-breast examination involves examining the breasts and axilla to ensure there are no abnormalities such as lumps or pain.

Every woman should know the texture and consistency of her breasts and how the texture and consistency of the breast changes with the menstrual cycle where the breast tends to be engorged, firmer and slightly tender, just before the onset of menstruation. All breasts are different; some tend to be lumpier while others are smooth but a woman should be aware of what is ‘normal’ for her, so that anything ‘abnormal’ is picked up early. Every woman should be encouraged to examine her breasts and axilla once every month – even women who have had previous breast

surgery or mastectomy in which case the scar should be felt and examined.

If a woman is having regular menstrual periods, her breasts will change during the cycle and feeling more than once a month may cause normal changes to be perceived as abnormalities.

Therefore the breast and axilla should be examined thoroughly once a month at the end of the menstrual cycle. If a woman is not having menstrual periods, either after the menopause or due to a hysterectomy, then the same day should be picked each month on which to examine the breasts.

The best place to check the breasts is in front of the mirror perhaps just before a bath.

Breasts should be examined both standing and lying down. A skin oil or moisturiser can make the examination easier.

SYMPTOMS & CAUSE FOR CONCERN

It is important to remember that there is no symptom that can reliably diagnose breast cancer, and equally there is no

symptom that is reliably not concerning.

All abnormalities should be investigated, but it is worth remembering that nine out of ten abnormalities will not be cancer. It is also particularly important to highlight that breast cancer is not painful and that pain is not often associated with breast cancer, as it is often a misconception that only lumps which are painful are worrying.

Changes which should be followed up include lumps, changes in the skin of the breast and the nipple, changes in the size of the breast, nipple discharge and lumps under the arm or swelling of the arm.

There are many reasons women feel lumps in the breast, the most serious is breast cancer but that isn’t the only cause.

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The breast is made up of a mixture of milk tissue and fat tissue and, depending on how close you are to your period, your breasts sometimes might feel more lumpy than normal, or sometimes you might feel a separate lump. Most lumps are not cancer and often do not need to be taken out.

It is difficult (even for doctors) to feel the difference between a lump that is normal and breast cancer, so it is really important to get a doctor who knows about breast problems to examine you. At the same time you should also have an ultrasound scan (and a mammogram if you are over 35), which both help see inside the breast and be certain that everything is okay.

Consider booking your next mammogram and sonar for the week after your birthday – that way you will be reminded every year that it is time for a check-up!

WHAT IS MY RISK?

You are at average risk of cancer if you have no breast symptoms, have never 20

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had breast cancer yourself, have never had a diagnosis of atypical hyperplasia or any other type of benign breast disease, or lobular carcinoma-in-situ, if there is no direct family history of breast cancer in first generation (sisters or parents) or suggestions of hereditary forms of cancer, or if you have no history of mantle radiation for lymphoma (a type of upper body radiation given for lymph gland cancer).

Average risk patients should examine their own breasts each month and get to know what is normal, be examined by a doctor or breast specialist every six months and get a mammogram or sonar every two years after the age of 40 or every year after the age of 50.

You are at above average risk if there is a close family history of breast cancer. This means that your parents, grandparents or children have had breast cancer. It also may include your aunts, cousins and other relatives if there are many in the family who have breast cancer, all from the same side of the family. You are also at above average risk if you have had a diagnosis of atypia on

a previous breast biopsy – a form of benign breast disease but can be associated with an increased risk of later cancer – or if you had mantle radiation before the age of 32.

Above average risk patients should examine their own breasts each month and get to know what is normal so that abnormalities are easier to spot. They should be examined by a doctor or breast specialist every three to six months for a clinical breast examination, starting ten years younger than the youngest age at which breast cancer was diagnosed in your family (but not earlier than 25 years or later than 40). This formula should be followed to determine when to start going for mammograms. If you have atypia diagnosed, you should start annual mammograms irrespective of age, and see your doctor for a clinical breast examination every three months. You may want to consider an MRI scan, which helps with the differentiation of normal and abnormal breast tissue in some difficult to diagnose patients.

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Race

STAR

SONJA LAXTON HAS BEEN A PIVOTAL AND HIGH PROFILE RUNNER IN THE SPAR WOMEN’S CHALLENGE AND HAS RUN A TOTAL OF 82 SPAR WOMEN’S CHALLENGE RACES SINCE 1991. FOLLOWING A HIT AND RUN ACCIDENT AT THE END OF 2013, WHICH LEFT HER WITH SEVERAL DEVASTATING INJURIES, SHE HAS RISEN BACK UP AND IS ON THE ROAD TO RECOVERY. WITH THIS IN MIND, WE GLANCED BACK AT HER PHENOMENAL CAREER.

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SHE HAS WON OVER 70 NATIONAL TITLES OVER THE YEARS ON THE TRACK, IN CROSSCOUNTRY AND ON THE ROAD.

S

onja started running in 1961 as a 13-year-old schoolgirl in standard 6 at Pearson High in Port Elizabeth.

She represented Eastern Province as a junior sprinter for several years until she matriculated in 1965. She moved to Wits University in 1966 and started to make her mark as she moved into the middle distances and cross-country. She won her first SA title, over 1 500m, in 1971.

One of Sonja’s greatest achievements was to be the first female athlete to be awarded her Springbok colours in all 3 branches of the sport, namely track, road running and cross-country. Taking just Sonja’s times in local events and

comparing them to world times at that stage, it is clear that Sonja, in a 16 year period from 1972 to 1988, would have been good enough to represent South Africa in 5 Olympic Games and numerous other international competitions, but was prevented from doing so by international sporting sanctions.

She has won over 70 national titles over the years on the track, in cross-country and on the road. She set senior national records over the 1 500m, 1 mile, 3 000m and 10 000m on the track and over half and full marathon distances on the road.

She has also set a total of 28 senior national records. She has set numerous 2014 • MY JOBURG RACE MAGAZINE 23

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15 km (including the top 22).

• In the half marathon she has 38 of the top 50 times (and 29 of the best 30).

• In the marathon, a distance she has not run often as a veteran, she owns the top eight times.

• As a master (50+) she has the top ten times in the 10 km, the top five in the 15 km and the top fifteen in the half marathon.

In May this year Sonja got back into her running shoes for her first race since the accident to compete at the SPAR Women’s Challenge in Port Elizabeth. She finished with a time of 57.12 minutes. This might not have been her best time, but for Sonja and her family it was a complete victory! The tough and determined spirit that makes her such a remarkable runner, saw her back on the road in less than six months after her accident. It is this spirit that saw her completing her 82nd SPAR Women’s Challenge race in Pretoria on 30 August 2014 and will see her finishing her 83rd race in Joburg.

SA age group and provincial records, and still holds the South African veteran records over 10, 15, 21.1 and 42km on the road. All of her veteran records were set more than 20 years ago and have yet to be challenged.

Although she was put under huge pressure to compete in ultra-marathons, she has never raced further than 42.2km.

She has though, competed in every SA half marathon champs race from 1983–2001, winning overall or in her age category each time.

She ran a total of 23 standard marathons between 1980 and 1994, the fastest being 2:35:44 and the slowest 2:46:33, with an average of 2:41:35. Her

24th and final marathon was in New York in October, 1994 when she ran 3:09, her only poor run over the distance.

Sonja set four SA marathon records.

She was the first to run sub-2:50 when she clocked 2:46:33 in 1980, and also the first to go under 2:40 with her 2:36:44 time in 1984. Her other two records were 2:43:49 in the 1980 New York Marathon and 2:35:44 in 1986.

But it is as an over-40 runner that Sonja’s superiority is really evident. Looking at the all-time lists, these statistics are testimony to what she has achieved: • In the 10 km she has 36 out of the top 50 times (and 18 of the top 20).

• She has 36 of the top 50 times in the

SONJA’S TOP TIMES AT A GLANCE: 10 km

34:02

15 km

51:45

21,1 km

73:45

42.2 km

2:35:44

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FITNESS HAS SWEPT THE NATION AND HAS QUICKLY BECOME A PRIORITY FOR THE AVERAGE PERSON. NEW DIETS, WORKOUT FADS AND SUPPORTIVE SUPPLEMENTS ARE THE NEW TOPIC TO BE DISCUSSED OVER (GLUTEN-FREE, HIGH PROTEIN) DINNERS AMONG FRIENDS AND FAMILY. BUT THIS TREND HAS BROUGHT WITH IT A STEADY OF INFLOW OF NEW MEMBERS TO GYMS AND IN REACTION, MANY PEOPLE ARE SEEKING OUT ALTERNATIVE WORKOUTS IN SMALLER, MORE PERSONALISED VENUES. WE PICKED OUT A WIDE SELECTION OF DIFFERENT WORKOUTS IN JOBURG TO HELP YOU GET BACK TO THE LESS CROWDED SIDE OF STAYING FIT AND HEALTHY. 26

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CLASS IS IN SESSION

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EN CORE BALLET BARRE En-Core Barré offers you much more than just a dance class. And far more than just a workout. With their combined dance and sports physiology experience, every single movement in En-Core Barré and Pilates workouts are specifically designed to give you optimal results in terms of fitness, strength and toning. Whether you’re in your youthful teens or fabulous fifties, at the En-Core Fitness Studio, your workout is customised to suit your specific body type, life stage and physical capabilities. Their Pilates and Barré classes are based on years of research into how the body works, which is why every movement is structured, necessary and fluid. A visit to the En-Core fitness studio is like a personal fitness date with like-minded people, and it’s what has inspired such a loyal following among their clients. There are never more than 10 clients in a class, so you’ll get personal attention while you bond and mix with others around you.

At the end of a workout, you’ll walk out a little taller, a little stronger and a lot more relaxed. You’ll be energised, inspired and ready to face whatever life throws at you. Beware though; several clients have confessed that En-Core Barré is addictive.

Clients say they adore going to classes and for good reason – they start to see results almost instantly and leave the studio energised and inspired. In addition to ballet, they also offer Pilates. For more information and to find an affiliated studio near you, visit www.en-core.co.za.

ADVENTURE BOOTCAMP

Adventure Boot Camp is a fun and invigorating outdoor exercise programme for women. Camp takes place for an hour a day, in the morning or early evening, with the option of attending 12 or 20 sessions (3 or 5 days a week) over four weeks. Don’t expect your usual gym workout as exercises include short distance running, skipping, abs and core training, Pilates, circuit training, team work, free weights, mat work, games and hiking. There are camps on almost every doorstep nationwide and each camp is run by highly qualified and passionate fitness trainers, year round. Women often give up on their exercise routine because of a lack of support and motivation but at Adventure Boot Camp you will get all the support you need. “All you need to do is arrive at camp with your weights, water bottle, towel and mat – leave the rest to us,” says owner and founder, Huenu Solsona. With the support of your trainer, a dietician, personal eating plans as well as a network of likeminded women at camp and through the AdventureBootCampSA Facebook page, the advantages are obvious! Campers also get access to a host of special offers and are able to claim points through the top medical schemes’ wellness programmes. For more information or to sign up, visit www.AdventureBootCamp. co.za or call 021 447 2746.

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PREGGI BELLIES

Preggi Bellies is South Africa’s number one exercise programme for Pregnant and Post-Natal Women with over 16 000 mothers that have benefitted from the program.

Supervised and guided by South Africa’s pre-eminent medical pregnancy exercise expert and informed by the latest global research. Preggi Bellies is a specialised cardio and weight training programme, designed by physiotherapists and women’s health experts for all pregnant moms to prepare them for labour and a quick recovery, and to assist them with regaining their pre-pregnancy shape after birth. The programme caters for all fitness levels with extensively trained, specialised instructors overseeing every class – knowing how to modify exercises on an individual basis based on each mother’s unique medical history and current pregnancy and for most pregnancy related complications.

Visit www.preggibellies.co.za or call 0860 723 559 for more information.

SWEAT 1000

S.W.E.A.T. 1000 has exploded onto the fitness scene across South Africa since it launched in 2010. S.W.E.A.T. 1000 stands for Specialized Weight Endurance and Aerobic Training and 1000 for the number of calories that you can burn in the class.

This revolutionary hour long workout is a combination of interval style training incorporating specialised treadmills which incline to 30 degrees as your basis, blended with core, functional and resistance floor work plus high intensity, creative and dynamic concepts. Exercising at inclines of 18 degrees or more burns three times more calories from fat. Workouts include everything from resistance bands, suspension training and Bosu to boxing which are all combined with dynamic work on their unique incline trainers. This ensures

that you become a fat burning machine.

Results have been astounding and people’s lives have been changed forever, for the better. Satisfied clients from across the country and around the world are raving about what one can only describe as the ultimate workout. The Claremont studio is offering 1 hour classes in the mornings and evenings as well as a 40 minute express lunch session. S.W.E.A.T. 1000 caters for all fitness levels, you don’t have to be fit to sweat, you get fit doing S.W.E.A.T.! To book for your complementary first class call 021-671-5989 or email Claremont@ sweat1000.com. Visit www.sweat1000.com for more information.

THE SOUTH AFRICAN CALLANETICS PROGRAMME

Callanetics might not look like much from afar but try it and you’ll be stunned by the quick results from this activity! Callanetics involves making tiny but precise and coordinated movements with the body. This way the deepest muscle layers are worked, the muscles become lean and elongated (as opposed to bulky) and results show quickly.

This together with the correct activation of the pelvic floor muscles and the consistent lengthening of the spine bring about postural improvements and loss of centimetres all round, which in turn not only improves appearance with a leaner and more toned body, but also brings about a myriad of health benefits. Routines change regularly, and physio balls, elastic bands, small weights and other equipment are often used to avoid boredom and to challenge the body in different ways on an on-going basis. The SA Callanetics programme is taught in small groups so instructors can give individual attention to all class participants, making sure that postures are correct, therefore achieving the best possible results. This also allows people of varying fitness levels and different age groups to exercise together, and even special needs clients e.g. pregnant ladies and injured people, can

be accommodated. Classes are typically one hour long and participants should wear comfortable clothing which does not restrict the waist. Clothes worn should be fitted but not necessarily skin tight in order to enable the client as well as the instructor to observe postures and develop an awareness of the anatomically correct way of moving, not just during classes, but also in everyday life. No shoes are worn, but socks are recommended in winter.

PULL OUT

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

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TOP 10

RUNNING TIPS

FROM OUR FAVOURITE SPEED STAR MAPASEKA “SPEED STAR” MAKHANYA WON THE 2013 SPAR WOMEN’S CHALLENGE GRAND PRIX AND DROVE AWAY IN A BRAND NEW CAR. SHE AMASSED 105 POINTS IN THE GRAND PRIX AND FOLLOWING HER VICTORY IN DURBAN, SHE RACED TO THE PRETORIA RACE FINISH LINE IN A RECORD 33.37 MINUTES. SHE SHARED SOME OF HER TOP TEN SECRETS TO HELP YOU BREAK RECORDS OF YOUR OWN!

01

Carbo-load before the race to help you race to victory without hitting a wall.

06

Do strides.

Stay properly hydrated before you run.

07

Prepare yourself mentally and visualise the finish line.

Warm-up before the race begins.

08

Wear proper running gear and a sports bra.

04

Go to the bathroom before the start to avoid bathroom breaks during the race.

09

Get fitted for proper running shoes.

05

Do dynamic stretches to maintain ease of movement.

10

Get to the start early to make sure you are in front.

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NEED TO KNOW RACE INFO AND WH AT YOU FRO M WH AT NOT TO DO, WH AT NOT TO FOR GET D CAR EFU LLY !

REA LLY NEE D TO KNO W – IT’S ALL HER E, SO REA

12 O C TO B ER 20 14

08h00

W A N D ER ER S C LU B 1. Are dogs on a leash allowed?

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

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

Only if it is in plastic bottles.

4. Do kids pay to take part in the race?

Kids in prams enter for free while the rest do pay – it all goes towards a good cause.

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

120min.

12. What do you need to claim a car?

You must have a valid South African drivers license.

13. Where does the lucky draw slip go?

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

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

Yes, to activate your timing chip.

15. Where is the race start?

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

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

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

17. Must I wear the race t-shirt?

Although is not compulsory, SPAR would appreciate it.

18. Can men enter the race?

Yes, men can also take part but they don’t qualify for lucky draws or prize giving.

6. When does the prize giving start?

10:00am.

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

Because it is a women’s race.

7. Are wheelchairs allowed?

Only with special permission granted by the race organisers.

20. Where can we park?

Please visit www.spar.co.za.

8. Can I bring my own braai stand?

No, there are food vendors at the venue.

9. When does the registration close?

Pre-entries close on the 28 September 2014 but you can still enter at the venue (Wanderers Club) from 9-11 October 2014.

10. Is the any alternative transportation?

Yes, the Rosebank Gautrain station is nearby.

11. Who qualifies to win a car?

Any women from the age of 18 years upwards.

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

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The

Revelation

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FOR THE LAST 30 TO 40 YEARS WE HAVE BEEN TOLD TO EAT A DIET HIGH IN CARBS AND LOW IN FAT. WE HAVE BEEN TOLD THAT CARBOHYDRATES ARE GOOD FOR US AND THAT FAT IS UNHEALTHY AND WILL MAKE US, WELL, FAT. WE NOW KNOW THAT THIS IS ABSOLUTELY WRONG. SO HOW DID WE GET TO A POINT WHERE EVERYTHING WE ARE TOLD AND BELIEVE IS A HEALTHY WAY OF EATING, IS COMPLETELY WRONG? Article courtesy of Low Carb Lifestyle SA

A

n ever-increasing avalanche of scientific evidence is saying just that. 21 Recent Gold Standard clinical studies have shown that a low carbohydrate diet outperformed the traditional low fat, calorie restricted diets in every instance. This was not just the case for weight loss, which in some cases was 4 times more effective on the low carbohydrate diet compared to the low fat diet, but in every single study the low carb diet was found to be better than the low fat diet on every single health indicator.

It all started with somebody called Ancel Keys and his so called 7 Country Study. It looked at the fat consumption of different countries and the relevance of heart disease in those countries. Based on this study Keys convinced the American government that fat was the enemy of health and subsequently the American government, followed by the rest of the world, started recommending a low fat, calorie restricted diet as healthy. This was followed by the food industry making thousands of new “healthy” low fat foods.

But what they didn’t tell you was how much sugar they needed to add to these foods to make them palatable for people to eat.

The big problem with Keys’ study is that it was not a clinical study, which can actually prove something, instead the study was observational which has limited – if any – benefits and certainly does not prove anything. Even worse was that the so called seven country study was originally a 22 country study, but Keys cherry picked the countries that, according to him, showed a correlation between fat consumption and heart disease. If you were to take all of the countries into consideration, there was in fact no correlation. The truth was that the countries with the highest fat consumption such as Canada and France actually had the lowest rates of heart disease.

As hard as it is to believe, we have been eating a diet that we now know is not

healthy, because of the most dubious kind of science. In 1984, based on Keys’ study and the subsequent diet recommendations of the American government, Time magazine published an article marking fat as the enemy and recommending that to be healthy we should be eating a low fat, high carb diet. In 2014 Time again published an article saying that everything we had been told was wrong and that there was no evidence proving that fat was unhealthy or associated with heart disease and that carbohydrates were in fact the cause of obesity and most modern diseases such

carbohydrates such as sugar, flour etc are concerned.

What that means in practical terms is that you should follow a diet where the majority of your calories come from fat and keep your carbohydrate consumption as low as possible. You should eat as much meat as needed to satisfy your hunger and the meat you eat should be as close as possible to the form that nature provides it in – unprocessed and with all the fat. Try to restrict your carbohydrate consumption to between 20g per day (for weight loss) and 60g per day (for

as diabetes, neurological diseases, cancer etc.

So now you are wondering what you should be eating. Well that is actually very simple. It requires a complete rethink of what we used to believe in terms of the three main food components we consume. It starts with fat. The bottom line is that the more fat you consume, more importantly in the absence of carbohydrates, the healthier you will be. When it comes to protein a moderate amount is acceptable. Lastly, we should limit our carbohydrate consumption as much as possible and specifically as far as refined 2014 • MY JOBURG RACE MAGAZINE

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EAT AS MUCH MEAT AS NEEDED TO SATISFY YOUR HUNGER AND THE MEAT YOU EAT SHOULD BE AS CLOSE AS POSSIBLE TO THE FORM THAT NATURE PROVIDES IT IN – UNPROCESSED AND WITH ALL THE FAT. general health) and add as many healthy oils and fats to your vegetables and salads as possible. This can include butter, olive oil, mayonnaise etc.

The difficult part is of course that we do not want to just eat meat and salads all the time. It is very difficult to give up things like bread, pasta, pies and pizza.

Well the good news is that you do not have to. Low Carb Lifestyle SA, South Africa’s, leading manufacturer of low carbohydrate food products have a wide range of products that can easily be incorporated into a low carbohydrate diet.

The product range includes low carb bread products, pasta, pies, ready meals, meal replacements, snacks, pizza, and much more – everything you need to follow a healthy low carbohydrate lifestyle without having to give up your favourite foods.

This way of eating is called a Ketogenic Low Carb Diet. Increasingly, health professionals all over the world are realising 38

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that this is the healthiest way to eat and South Africa has joined in most notably in the form of Professor Tim Noakes and his Banting diet. Low Carb Lifestyle SA is also launching a complete range of Banting products soon. In Britain the wellknown television doctor, Dr Michael Mosley recently said: “I was wrong, we should be feasting on fat” and in the USA, Dr Oz recently expressed similar sentiments.

Slowly but surely this message is being backed up by overwhelming scientific evidence and is finally getting through.

We have also seen a significant increase in the number of sports stars who have started eating this way and not just for health reasons, but for better performance too. Most notably several members of the Australian cricket team have adopted a low carb way of life.

There have been several documentary programs recently showing just how dangerous carbohydrates and, specifically,

refined carbohydrates are. They are associated with the cause of diabetes, obesity and neurological diseases such as Parkinson’s, cancer as well as a host of other modern diseases.

Increasingly people who have made the change to a low carbohydrate ketogenic lifestyle are seeing their lives transformed.

People with diabetes are living normal lives without any medication, people who are overweight are losing weight naturally and without starving themselves, people with many of the modern diseases of our time have found that the cure and prevention is as simple as changing what they eat.

There is no doubt that the dietary advice of the last 30 or 40 years has caused a lot of damage, but at least we now know what a healthy diet is and this time the advice is based on real science and not manipulated pseudo-science as before. The time has finally come where we can finally eat real, tasty food without any guilt.

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Soothe

CREAKY Runners Joints

A

n interesting study was set up at the Bonn marathon 2010 to assess the intensity of analgesic consumption before sports and the incidence of adverse events in analgesic users as compared to non-users. Almost 4 000 runners participated in this cohort study. The conclusion found that the use of analgesics before participating in endurance sports may cause many potentially serious, unwanted adverse effects that increase with increasing analgesic dose. Analgesic use before endurance sports appears to pose an unrecognised medical problem.

FLEXISEQ, a joint lubricating gel which recently became available in South Africa, is a new drug-free treatment option proven to be effective in relieving joint pain in extensive clinical trials including over 4 000 patients. The gel incorporates innovative nano technology which enables lubricating phospholipids to travel through the skin to rehydrate the cartilage.

This joint lubricating action relieves pain and assists increased joint mobility. Being a drug-free treatment, it has proven safe and does not 40

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interact with any other drugs.

Dylan Karger is a UK based Ironman triathlete and personal trainer with a passion for exercise, nutrition and healthy living. Dylan uses drug-free FLEXISEQ prior to and during training and competitions to combat any joint problems that could arise during his gruelling physical schedule.

"I feel less of a shearing effect below my kneecaps when running, especially during longer runs – 25km and beyond – and generally less harshness and impact within the knees. The sheering does slowly creep back however if I stop using the product and keep my training levels high," he says. "Following long runs and rides, when not using FLEXISEQ, I would often have swelling and liquid around the meniscus area of my knees, but this seems to be drastically less when on a consistent course of FLEXISEQ." John Patricios, president of the South African Sports Medicine Association, is using FLEXISEQ as one of his joint pain/ sports injury treatment options. Well worth considering to lubricate and ease those creaking runners joints.

PARTICIPATION IN ENDURANCE SPORTS INCLUDING DISTANCE RUNNING IS INCREASING WORLDWIDE. MANY ENGAGE IN THESE ENDURANCE ACTIVITIES WITHOUT ADEQUATE TRAINING, MEDICAL INFORMATION AND EXPERIENCE. AND WHEN IT IS OVER, THEY REVERT TO OVER THE COUNTER ANALGESICS TO OVERCOME PAIN DURING OR AFTER THE RACE. BUT WHAT ARE THE EFFECTS ON THE BODY OF USING THESE?

“I WOULD OFTEN HAVE SWELLING AND LIQUID AROUND THE MENISCUS AREA OF MY KNEES, BUT THIS SEEMS TO BE DRASTICALLY LESS WHEN ON A CONSISTENT COURSE OF FLEXISEQ.”

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SO YOU’VE ENTERED A 5 OR 10KM RACE YOU FEEL INSPIRED TO GET BACK INTO A PHYSICAL ROUTINE TO GET YOURSELF READY FOR THE RACE. WITH YOUR GYM MEMBERSHIP CARD IN HAND AND YOUR RUNNING SHOES DUSTED OFF, YOU’RE ALL SET TO GO. YOU MIGHT BE FORGIVEN FOR OVERLOOKING ONE VERY IMPORTANT ASPECT OF YOUR SPORTS KIT: YOUR SPORTS BRA. WITH THE MAJORITY OF WOMAN WEARING THE INCORRECT BRA SIZE, IT’S NO SURPRISE THAT FIGURING OUT WHAT SPORTS BRA IS RIGHT FOR YOU, IS LIKE FINDING A NEEDLE IN A HAY STACK.

Technical

SUPPORT

W

hy is it so important to wear a proper fitting sports bra? Our breasts are mostly made up of fatty tissue and keeping up that perkiness is what’s called the Cooper Ligaments.

If our breasts aren’t supported by good fitting bras, the weight of our breasts will pull on these ligaments and as they are not elastic, once they are stretched, the damage is irreparable.

Exercising without a bra, will cause the average woman’s breasts to move up and down by a range of 8 – 5 cm. Wearing an ordinary bra will reduce this by 32%.

Wearing the correct sports bra can reduce the bounce action by an outstanding 83%.

Even women with small breasts need the right support, especially during a workout.

Wearing the incorrect bra can lead to various health implications including neck and shoulder strain, leading to muscle tension and headaches.

How complicated can it really be to get a bra that ‘does what it says on the tin’? To help find out what to look for in a good fitting bra, we approached lingerie specialist, Celine Mainguy from Bravacious, for her advice on what exactly we should be looking for in the perfect fitting bra.

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CELINE’S TOP TIPS FOR BEST FIT Your sports bra should complement not only your body, and breasts, but also your sports kit. Avoid sports bras that either flatten you or give you the ‘uniboob’ look. Look for sports bras that encapsulate each breast in a separate chamber; they reduce bounce and support better. Underwiring should not be used because when you move the wiring causes more abrasion. The support should come from an elasticated lower area that sits beneath your breasts, alongside the body of the bra which should be slightly cup shaped. The idea of the sports bra is to compress you slightly, allowing you to move, jump and run without bouncing.

01

Try to find sports bras that come in cup and band sizes rather than just small, medium, or large; they usually fit more precisely. Your size would the same as your standard bra, but the fit needs to be closer fitting. You should just about be able to get a finger under the supportive

02

lower cuff of the bra, and it should be tight without cutting into your skin. The stretch will actually increase as the bra is used, so go tighter if in doubt. Look for strategically placed seams and stitching, which help cushion the breast.

Straps vary, from standard bra straps to racer back designs. Racer backs offer more support over the back, so they feel tighter and really secure. Standard bra designs will accommodate larger than usual straps, around an inch thick. The more support the better.

03

Pick high-performance fabrics that wick away sweat to minimize chafing. Fabrics in sports bras are nearly always made from a synthetic such as polyester mesh or lycra. Cotton would not provide moisture resistance and synthetics are capable of wicking away sweat. Look out for mesh as it provides breathability and ventilation, which is ideal for circulating air.

04

05

Own a variety of sports bras, and when in doubt, choose a higher-impact bra for a lower-impact sport – never the other way around.

Get fitted by an expert. We need to change the way we approach our bra shopping. After all, we wear bras every single day, so you should invest in a good quality brand. You should choose an expert who will advise you on whether the bras you are wearing are the right size, and help you choose the correct style for your individual body and breast shape.

06

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Eat Your Way to a

BIKINI

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IT’S THE THING WE ALL STRUGGLE WITH. WE WANT TO LOSE WEIGHT BUT KNOWING WHAT TO EAT, WHEN TO EAT OR HOW MUCH TO EAT, BECOMES A DAUNTING TASK, AND FOR MOST A STUMBLING BLOCK THAT CURBS ANY EFFORT TOWARDS OUR WEIGHT LOSS GOAL. LET’S SEE IF WE CAN FIND A SIMPLER APPROACH TOWARDS EFFECTIVE MAINTAINABLE WEIGHT LOSS NUTRITION AND ACHIEVING THAT “BIKINI BODY” GOAL.

By Anna Wood

T

he biggest misconception people have is that they think they can out train a bad diet; meaning, “I can eat this bad food and work it off later.”

Nothing beats a bad diet. To achieve our weight loss goal we have to understand that nutrition makes up 70% of the process and training takes up the other 30%. Our bodies function in a similar way to a power station. If we want the lights to go on, we need to feed it some kind of fuel to kickstart the whole process. This is where food comes in, if we fuel our bodies with the right kind of food at the right intervals and in the right amounts, the lights shine brightly but change that to plates overloaded with sugars and calorie laden food we find ourselves operating on dim.

Grasping this fact will help you make better choices when it comes to food.

Let’s change the word ‘diet’ to ‘healthy lifestyle’ because a diet is a temporary solution whereas choosing to live a healthy

lifestyle is a long term solution which is far more maintainable with lasting results. The question that I get asked most of the time would probably be: “What exercises can I do to get a six pack?” As you are reading this statement you are most likely asking the same question.

People think the secret to a six pack is doing a lot of abdominal crunches day in and day out, but you couldn’t be more wrong. Yes, abs are like any other muscle and to create definition you have to train them as well and give them rest to recover.

We all have the infamous six pack but most of the time it is covered by a layer of fat, so you have to get rid of the fat layer first for the muscles to show. So how do we get those ripped abs? It starts in the kitchen. As the old saying goes, “You are what you eat”, and this means that making sure you have the right foods at hand or in the kitchen and eat at the correct intervals is crucial.

11 STEPS TO LOSE BODY FAT AND GET THAT BIKINI BODY: Eat 5 to 6 small meals per day: You will increase your energy levels, accelerate muscle growth and speed up your metabolism without storing fat.

02

Consume minimal amounts of Low GI carbohydrates: GI is a ranking of foods based on how quickly they raise blood glucose levels. If the main sources of carbohydrates in your diet are bread and potatoes then rather try sweet potato and brown rice.

03

04

Drink 2 to 3 litres of water per day: Water is essential for the functioning of our nervous, skeletal, circulatory, digestive and respiratory systems. Drinking water also aids in weight loss by speeding up your metabolism and curbing your appetite.

01

Do not skip breakfast: Having breakfast kick-starts your metabolism.

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08

Eat protein with every meal: Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.

10

Exercise: Exercise has so many health benefits. Doing regular exercise will tone your muscles and help you get to your weight loss goals a lot faster.

Swap a cup of rice for a cup of vegetables: You can save from 100 to 200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables which also include beneficial minerals and vitamins.

Enter a race like 10km run/ walk: Entering the SPAR Women’s Challenge will help you to set a goal and work towards it. Your focus will change from weight loss to getting fit and healthy.

And then miraculously the weight will also disappear.

Only eat one cheat meal, once a week: It doesn’t help that you control your calories during the week and completely overindulge over weekends.

Stick to one cheat meal during the week.

But don’t overdo it!

05

09

11

Include good fats in your diet: Not all fats are bad for you, nor will all fats cause weight gain. In fact, there are good fats that your body requires to function and even to lose weight.

Avocados, raw nuts, salmon, olive oil etc, are all examples of foods containing good fats to include in your diet.

06

Stock your kitchen with healthy food: If there are chocolates and chips in your kitchen, they will be calling your name. If there is healthy convenient food to snack on, you have no choice but to go for a healthy option such as apples or berries.

07

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Remember, you have this one body that was given to you to look after. You will not be getting another one, so why not make a decision today and realise how precious you are and look after yourself.

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Outsmart

TIME

DR MAUREEN ALLEM, A MEDICAL DOCTOR WITH A SPECIAL INTEREST IN NON-SURGICAL, ANTIAGEING TREATMENTS AND FOUNDER OF SKIN, BODY & HEALTH RENEWAL CLINICS SAYS THE ANTI-AGEING INDUSTRY HAS ADVANCED DRAMATICALLY OVER THE LAST 10 YEARS. SKINCARE IS BECOMING SMARTER AND ITS GOOD NEWS FOR WOMEN EVERYWHERE.

Y

ou don’t smoke, you drink plenty of water, eat the right foods and even stay out of the sun, but every morning the mirror reminds you that the hands of time are ticking by. Modern day life and exposure to environmental factors mean that we have to go the extra mile when it comes to skincare. Luckily, help is at hand.

“In the last five years we have seen an increasing number of people looking to reverse the signs of ageing,” says Dr Allem. “Thankfully we now have the ability to deliver ageless skin without the extreme and invasive strategies of the past. Medical advancements have given us a plethora of anti-ageing techniques, treatments, lasers and gravity defying creams. Understandably, most people, who are becoming too afraid to look in the mirror, don’t know where to start.”

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According to Dr Allem, the most effective non-surgical procedure for turning back the clock is the 3D Liquid Facelift.

“It’s the latest development in non-surgical, anti-ageing procedures. It restores lost volume and returns the face to its youthful, multi-dimensional proportions in a natural looking way,” she says.

Dr Allem explains that as people get older, they can see their faces begin to sink and sag, but most do not recognise that it’s due to volume loss. “Surgery can reduce this laxity by pulling the skin and underlying muscle upwards and outwards, but this procedure falls short in the area of replacing lost volume. It’s this lost volume that causes the aged, sunken appearance in the first place. So it makes more sense to fill the face, restoring

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it to its three dimensional appearance, rather than cut it.”

HOW DOES THIS NEW 3D LIQUID FACELIFT WORK?

“The ageing face is downwardly mobile; however, certain areas of the face are more mobile than others. If we divide the face into three horizontal panels it’s the middle section, below the eye all the way to the jowl-line that’s the most mobile and therefore displays the most ageing. We use the outer less mobile sections, near the ear and nose, to anchor the placed volume to lift and hold the mobile tissues in a lateral position,” says Dr Allem.

She says, “We start by carefully examining and diagnosing a patient’s unique and often imbalanced ageing characteristics. This ensures that as volume is used to lift the face, the natural facial balance is preserved.

Next, we map out the face to identify the negative areas that need to be counterbalanced with volume.

The face is then lifted by the strategic placement of volume using dermal fillers that contain a high viscosity and elasticity such as Juvederm Voluma which holds the soft tissue in position and can last up to two years thanks to the newly incorporated Vycross technology. The fillers are then gently blended with the surrounding tissue for a smooth result. To end the procedure, the patient is put under the PDT/LED light to reduce any chances of swelling. The added bonus of this technique is, the filler encourages the body to form its own new collagen over time which maintains the lift, giving a longer lasting result.”

“Typically the 3D Liquid Facelift is done on the bottom half of the face,” says Dr Allem. “To soften frown lines on the brow and reduce the appearance of crow’s feet, a wrinkle-relaxing treatment in the form of a natural protein called Botox

(Botulinum toxin) is used. It’s injected into the facial muscles and reduces the nerve impulses from reaching them causing the muscles to relax. With Botox, the brow and temples can be elevated, eyes can be opened and lids lifted. Multiple clinical studies have shown that a modest brow elevation occurs in the range of 1 to 3 mms which, in the face, can make a real observable difference.”

“The results from this 3D technique plus the Botox are immediate and impressive, taking up to ten years off a person’s appearance and the results are also more subtle and natural looking than a surgical facelift.”

Dr Allem says the 3D Liquid Facelift can be done in the space of a lunch hour and has minimal downtime, However, she recommends different treatment frequencies depending on age.

“Up to 45 we can complete our 3D liquid Facelift in one sitting. From 45 to 55, I would recommend two sittings.” However, she warns, a surgical facelift may be your only option if you leave it beyond 55.

So what about the risks of this 3D procedure? “The risks are minimal compared to surgical approaches,” says Dr Allem. “We can now use a ‘magic needle’ called a Cannula. It reduces the chances of bruising and swelling and there’s far less discomfort for the patient. The actual filler used to restore the 3D effect is produced by human genes inserted into a bacterium for reproduction. It is a highly conserved protein meaning that its genetic composition is almost exactly the same in 97% of the animal species. This significantly reduces the incidence of any allergic reaction. Dermal Fillers have been used in millions of patients for more than 10 years with a very low occurrence of side effects.”

Dr Allem says the 3D Liquid Facelift is an extremely technical procedure and can only be carried out by an experienced and highly trained aesthetic Doctor with a knowledge and understanding of the muscular anatomy of the face and extensive training in injectables and exact placing.

“If people, around thirty-five, opted for more preventative non-invasive procedures – a new trend would develop resulting in a very different type of ageing than older generations,” says Dr Allem.

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Wining & Dining in the

CITY OF GOLD

MOST PEOPLE LOOK TO CAPE TOWN FOR CULINARY INSPIRATION BELIEVING THAT THE CONCENTRATION OF GOURMET CHEFS IN THE AREA COUPLED WITH THE CAPE PENINSULA VIEWS WILL RESULT IN THE PERFECT DINING EXPERIENCE. BUT JOBURG’S BRIGHTLY LIT SKYLINE AND THE INTOXICATING VIBE OF THE CITY STREETS ARE NOT TO BE DISCOUNTED. ALTHOUGH THE CULINARY LANDSCAPE BETWEEN THE TWO CITIES MIGHT DIFFER WIDELY, THE EXPERTISE AND INSPIRING FLAVOURS OF JOBURG’S CHEFS ARE MAKING THEIR MARK. WE BRING YOU SOME OF THE TOP VOTED JOZI RESTAURANTS THAT YOU SIMPLY HAVE TO TRY IN ORDER TO SHAKE OFF YOUR WESTERN CAPE BIAS. 52

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route CITY VISTAS BICE RISTORANTE, HYDE PARK, 011 341 8080 Experience a marriage of Italian food and wine with the world-renowned BiCE Ristorante. BiCE offers guests a taste of the finest authentic Italian food using their famous recipes. This stylish restaurant has gorgeous views and is set to become one of Johannesburg’s favourite eateries.

In true Italian style, bring a group of 8 or more people for a culinary treat like no other. The Filetto Al Gorgonzola served with polenta is a firm favourite.

MEDITERRANEAN MENU MEZEPOLI, MELROSE, 011 447 3816 Mezepoli invites its diners to enjoy the taste of every moment and to embrace the spirit of “the time is now”, as the restaurant’s menu and interior effortlessly combine stylish settings with fresh food that is right on trend. Beautifully situated in the Piazza in Melrose Arch, Johannesburg with a second location on Victoria Road in Camps Bay, Mezepoli Meze and Wine Bar offers no fuss urban dining, at its most chic, in the form of meze, pita and other prêt a manager food of the moment. Their menu is tailored to appeal to those seeking a quick cut-loose in a busy working day, a meal on the go, or simply choosing to kick back and linger a while.

TRANQUIL COUNTRY PICNICS TOADBURY HALL COUNTRY HOUSE, ELANDSDRIFT, 079 512 0554

Nestled amidst majestic indigenous trees and magnificent rose and lavender gardens, Toadbury Hall is located on the banks of the Crocodile River just 20 minutes from Fourways. Their highly regarded al fresco picnics are freshly prepared and packed for two.

While subject to change, a typical picnic will consist of a selection of cold meats, paté with mini French loaf, rare roast beef fillet with rocket and onion marmalade on a freshly baked roll, chicken kebabs, quiches, pasta salad, a selection of cheeses, fruit kebabs, a selection of desserts and a bottle of house wine. Picnics are scheduled Thursday to Sunday and advance booking is essential.

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route FOR THE BEST BURGERS! SALVATION CAFÉ, 44 STANLEY, 011 482 7795

ASIAN DELIGHTS ORIENT, MELROSE ARCH, 011 684 1616 Orient is the buzzing place to see and be seen in fashionable Melrose Arch. With its rich décor in colours of silver, purple and copper, Orient is all glitz and glamour accentuated by glass crystals dangling from the ceiling. Offering contemporary Asian cuisine which is beautifully presented, Orient is a big hit with sushi lovers and Johannesburg fashionistas. With authentic Asian Chefs in charge of the kitchen, you can be sure you’re eating the real deal.

Try the Asian-style oven roast duck, or the steamed fish with a soy and ginger sauce, or select from the range of Chinese dim sum, sushi, Thai or Vietnamese dishes on offer in this trendsetting slick, modern restaurant. The Peking Duck which is the signature dish, is highly recommended and highlights why Orient was graded as one of South Africa’s select 5-star venues.

Located in the vibrant precinct of 44 Stanley, Salvationcafe is a down to earth café that preaches to the soul of good food. The menu is an odyssey of flavours inspired by the travels of owner/chef Claudia Giannoccaro who has turned Salvationcafe into a place where you can eat like a rockstar and still experience fresh and honest food prepared with passion and served with love. There might be a lot to choose from, but the regulars are there for their burgers! Claudia says that if you are in the mood to be surprised by this simple and worldwide favourite there is one burger you absolutely have to try. “Our signature burger is the Salvation Gourmet Burger, by far the best selling burger and often referred to as ‘the best burger I have ever had’,” she says. And with ingredients like this it comes as no surprise: Homemade with Greenfields Grass-Fed Beef and served with caramelised onions, sweetmilk cheese, bacon, guacamole, potato wedges and their homemade “to die for” tomato relish – which people buy from them by the bottle – this burger literally towers over your plate.

ITALIAN MASTERPIECE AMARCORD OSTERIA ITALIANA, ILLOVO The food is predominately Northern Italian cuisine from the Emilia-Romagna region of Italy. A classic Italian masterpiece directed by Federico Fellini, Amarcord is a heartwarming story of coming home to food prepared with love in the kitchens of Romagna, where, owner, Luciana perfected her craft. The restaurant is known for its high quality food prepared in a relaxed dining environment in Illovo, Sandton. Open for lunch and dinner, Tuesday through Saturday and for Sunday lunches, it offers a fantastic choice for casual dining or office functions.

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CAPE TOWN COMES TO YOU! If you are still missing the flavours of the Cape in spite of Joburg’s culinary delights then you will be thrilled to hear that Stellenbosch at Summer Place is coming back in 2014 to indulge in tastes of yesterday, today and tomorrow.

Stellenbosch at Summer Place, the annual sensory showcase presented

by Sanlam Private Wealth, promises a magnificent taste down memory lane when it toasts the then and now of South Africa’s pioneering wine route through fine food, wine, music and art on Wednesday, 15 October 2014. This year’s theme is a celebration of yesterday, today and tomorrow’s masters and you are in for a connoisseur’s feast of stalwarts, fresh talent and innovative tastes from the City of Oaks, also known as the country’s Food and Wine Capital.

Bringing the wonders of the Winelands to Hyde Park for one night only, is a stellar line-up of prominent winemakers and the most promising newcomers who will share their latest and yesteryear vintages with a glitzy crowd.

More than 70 top quality wines will be paired with cutting-edge culinary prowess when five of the finest Stellenbosch chefs will create unique gourmet sensations to match the varietals. This all for guests to revel in, while they mingle through the various luxury rooms of Summer Place.

For more information or to buy your tickets contact Elmarie Rabe at 021 886 8275, send an email to events@wineroute.co.za or visit www.wineroute.co.za. Also follow @StellWineRoute on Twitter.

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JOBURG

INNER-CITY Market Meanders

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JOBURG’S INNER CITY STREETS HAVE LONG BEEN A NO GO AREA BUT LIVELY MARKETS HAVE SPRUNG UP ACROSS THE CITY AND ARE GIVING NEW LIFE TO AREAS WHICH WERE ONCE MERE URBAN WASTELANDS. JOBURG’S MARKETS ARE FILLED WITH COLOUR, VITALITY AND LOCAL FLAVOURS. SOAK UP THE AROMAS OF ROASTED COFFEE, FRESH VEGETABLES AND SIZZLING SPICES. BROWSE FOR GIFTS OR TUCK INTO A SPECIALITY MEAL AT ONE OF THE MANY MARKETS THAT HAVE BECOME A VIBRANT SHOWCASE FOR JOBURG’S EMERGING DESIGNERS, MAKERS, BAKERS AND CRAFTERS.

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NEIGHBOURGOODS MARKET Every Saturday, rain or shine, the Neighbourgoods Market livens up Braamfontein with its plethora of food and wares stalls. The Neighbourgoods Market Johannesburg was founded by original members Justin Rhodes and Cameron Munro in partnership with Adam Levy of Play Braamfontein – a company that has been at the forefront of turning the once dilapidated neighbourhood of Braamfontein into the pioneering creative hub that it is now. Housed in a modernist building that has a spectacular 15-story wall mural by the famed artist Eduardo Villa, the market is as much a source for farm fresh foods and specialty goods as it is a meeting point to enjoy community, swop ideas and stories, and be inspired by the energy that makes Joburg.

FIND IT:

73 Juta Street, Braamfontein The market takes place every Saturday from 9h00 till 15h00.

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

MAGICAL MOONLIGHT MARKETS The Bryanston Organic & Natural Market has a long tradition of evening markets, having hosted their popular Moonlight Markets for many years. It is that special time of year when the market is opened on Tuesday evenings, lit up with the sparkle of festive lights and trimmings, and laid before you is a tempting array of uniquely hand crafted gifts, decorations and festive foods. In keeping with the wholesomeness of the season and the ethos of the market, these are all lovingly made from organic and natural materials and ingredients. So, get your Christmas gift shopping done early with no fuss or frustration. After, or in between shopping, enjoy supper under the stars at one of the many eateries. There is also a selection of enjoyable music lined up over the weeks to entertain you while you are eating. Children’s entertainment includes ceramic painting, candle dipping and making, t-shirt painting and sand art.

FIND IT:

Culross Road (off Main Road), Bryanston Regular markets take place every Thursday and Saturday from 09:00 to 15:00 and the Moonlight Markets take place every Tuesday from 18 November until 23 December from 17h00 to 21h00.

Visit www.bryanstonorganicmarket.co.za for further details.

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MARKET ON MAIN

Market On Main is made for the people of Joburg by the people of Joburg. It takes place every Saturday at Arts On Main. With a unique blend of studio, commercial, residential and retail spaces, Arts On Main is a hub for Johannesburg’s creative community to develop and share. Arts On Main offers multiple creative experiences in one venue. Features include a restaurant, event and exhibition spaces, a wonderful courtyard and a rooftop bar.

Developed in a newly converted early 1900s bonded warehouse, Arts On Main aims to preserve the historical aspects of the building and contribute to the Johannesburg CBD’s urban regeneration.

The goal of the Market on Main organisers is to encourage inner city lifestyle, teach people about sustainable living, and to provide a relaxed and creative space for visitors to spend their leisure time. All of their stallholders are Gauteng based food and design fanatics.

FIND IT:

268 Fox St, Maboneng Precinct Market On Main happens every Sunday at Arts on Main from 10h00 to 15h00, and their Night Markets are held on the first Thursday evening of the month (excluding January) from 19h00 to 23h00.

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

JOZI REAL FOOD MARKET The market organisers aim to get locally produced artisanal produce into the homes and tummies of food lovers in Jozi by supporting small businesses based in the city.

The Jozi Real Food Market is the perfect Saturday hangout for families and their pets who love getting out and sampling some of the best locally produced artisanal products and crafts. There is always plenty of entertainment for younger visitors and they even cater for your four legged companions who want to socialise with other dogs. There is a country feel to this outdoor market, with rolling fields in the background and picnic tables laid out. Turn up early and enjoy a lovely alfresco breakfast. There is a well-selected 60

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range of produce on sale, from organic veggies and potted herbs to gluten-free cakes, fresh granola and Green Bean coffees. The chicken liver pate and home-made soups (try the pear and roquefort) are highly recommended.

FIND IT:

Pirates Sports Club, 25 Braeside Road, Greenside bordering on Parkhurst The market takes place every Saturday from 08h30 to 13h00.

Visit the Jozi-Food-Market Facebook page for more information.

ROSEBANK SUNDAY MARKET Rosebank Sunday Market is a true expression of South Africa’s vibrancy and dynamism. The Rosebank Sunday Market celebrates its diversity through its variety, offering something for everyone with a large selection of stalls. The Rosebank Mall is the perfect host for a unique and quality Sunday Market, offering stunning views of the Johannesburg skyline and sunsets to compliment the pulsating African heartbeat of the traditional market experience. Rosebank Sunday Market is committed to creating a healthy brand, by providing a sustainable platform for traders and a bustling market for consumers of all ages and sizes. The market offers live entertainment every week and exclusive events on a monthly basis. Their shopping experience includes an array of tasty delights, interesting bric–a–brac, unusual antiques, original clothing and an eclectic assortment of handmade and creative arts and crafts and flea market stalls.

FIND IT:

Rosebank Mall, 50 Bath Avenue The market takes place every Sunday from 9h00 to 16h00.

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

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T-SHIRTS AND RACE NUMBERS AVAILABLE AT THE STORES BELOW. SPORTS STORES

• Orlando Community Centre, 29 Mooti St, Orlando East (at Arena-Johannes), (073) 944 2571 • Sweat Shop, Jan Smuts Av, Dunkeld, (011) 325 2567 • Sweat Shop, Fourways Value Mart, (011) 467 5966 • Kagiso Sports Complex, Kagiso Ave, Kagiso (Dithapelo Tumane), (082) 737 2537 • Randburg Runner, Cnr 5th St and 4th Ave, Linden, (011) 888 9644 • Sweet Shop, Bedford Arcade, Van Buuren Road, Bedfordview, (011) 450 1847 • Run-A-Way Sport, 302 Freesia St, Lynwood Ridge, (012) 361 3733 • Running Inn, Brooklyn Centre, Cnr Duncan & Lynnwood Road, (012) 362 7322 • The Sweat Shop, Southdowns Shopping Centre, Centurion, (012) 665 0048 • CGA Offices, Delville, Germiston, (011) 873 2726 • New Balance, Woodmead, (011) 802 6455 • New Balance, Palm Centre, Boksburg, (011) 918 6227

SUPERSPAR STORES

• Alex SUPERSPAR, Shop 38, Alex Plaza, 3rd Avenue, Wynberg, (011) 887 2774 • Bredell SPAR, 169 Third Ave, Bredell, Kempton Park, (011) 396 2581 • Birchgate SPAR, Cnr 85 Kwartel & P91 Highway, Terenure X19, Kempton Park, (011) 393 6802 • Bloed Street SUPERSPAR, Cnr Bloed & Andries Street, Pretoria, (012) 323 4021/22/23 • Broadacres SUPERSPAR, Cnr Cedar & Valley, Broadacres, (011) 540 1518 • Eldo SPAR, 9 Witteberg Avenue, Eldorado Park x2, Johannesburg South (011) 342 1210

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• Glen Acres SUPERSPAR, Cnr Dann & Monument Rd, Glen Marais, Kempton Park, (011) 391 4341 • Gold Reef SPAR, 117 Kilburn Road, Discovery, Roodepoort, (011) 763 3813 • Hobart SUPERSPAR, 8 Hobart & Grosvenor Rd, Bryanston, (011) 540 1000 • Kenilworth SUPERSPAR, 171 Main & Bertha Streets, Kenilworth, (011) 434 2447 • Mega SUPERSPAR, 31 North Road, Midrand, (011) 312 1817 • Meyersdal SUPERSPAR, Cnr Michelle & Hennie Alberts Streets, Meyersdal Alberton, (011) 867 1515 • Olivedale SUPERSPAR, All Saints Centre Cnr Press Fouche & Windsor Way Northriding, Olivedale, (011) 462 5330 • Rant en Dal SUPERSPAR, 44 Cecil Knight St, Rant en Dal, Krugersdorp, (011) 665 1529 • Ridgeway Gardens KWIKSPAR, Cnr Swartgoud & Letitia Streets, Ridgeway Johannesburg South, (011) 680 4028 • Saveways SUPERSPAR, Cnr OR Tambo & Nelson Mandela Drive, Die Heuwel Witbank, (013) 690 1173 • Sebokeng SUPERSPAR, Thabong Shopping Centre, Moshoeshoe Road, Sebokeng, (016) 592 9704 • The Square SUPERSPAR, Cnr Rietfontein & Rigg Rd, Jansen Park, Boksburg, (011) 823 4715 • Retail Crossings SUPERSPAR, Cnr. Hendrik Potgieter & Nic Diederichs Str, Strubensvalley, (011) 475 0884 • Steve’s Blackheath SUPERSPAR, Cnr Beyers Naude Drive & Mountainview Ave, Blackheath, (011) 476 1000 • Stoneridge SUPERSPAR, Stoneridge Shopping Centre, Cnr Hereford & Modderfontein Road, Edenvale, (011) 452 1667 • Stop & Go KWIKSPAR, Cnr Blackthorn & De Wiekus Streets, Van Riebeeckpark, (011) 976 4003 • The Palms SUPERSPAR, Cnr. North Rand Rd & 1st Str, Bardene, Boksburg, (011) 894 4910 • Tsakane SUPERSPAR, Tsakane Mall, Cnr Malandela & Modjadji Street, Tsakane, (011) 738 3704