SPAR My Tshwane Race 2019 by Free Radical Media

CONTENTS 44

This year we are celebrating women in a whole new way, with a whole new look!

50 MY SPAR

2 Message from the

44 Lindie Strydom on Inspiration 46 Garmin’s East-to-Use

Running Watch

39 Your Handy Pull Out & Keep Guide

48 50 54 56

MY RACE

MY LIFE

12 16 20 25 29 33 36

Marketing Director

4 Message from the Race Organiser 6 Keeping in Touch 9 Words from the Race

MY PACE

Organising Committee

2018 Race in Pictures

Caster Semenya on Being Yourself Ouma Tema on Being the One

The Unbeatable Sumerie Jordaan Cupcakes of HOPE

Masai Athletics Club Gives Hope

60 64 69 72 78

Race Day Must Haves

ASICS’ Running Shoe Innovation Sports Protection for Kids Heart Healthy Cooking

Yes I Am Fresh

Yes I Am Organised Yes I Am Confident

Yes I Am Creative

Yes I Am Balanced

Hanna Charity & Empowerment

Foundation

2019 • MY TSHWANE RACE MAGAZINE

Ready to

Inspire Tshwane!

Charleen Goschen Marketing Executive SPAR North Rand

Thank you to all our Sponsors:

2019 • MY TSHWANE RACE MAGAZINE

his is the first year that I will be directly involved in the organisation of the SPAR Women’s Challenge Tshwane. I am thrilled to be a part of the team and to have a front row seat to the behind the scenes excitement. Over the years, from an outsider’s point of view, I have come to know this event as one that is embedded in the hearts and minds of the Tshwane community. It’s a day that brings women together, with their families, to celebrate life, have fun, laugh, build friendships and enjoy the exhilarating feeling of achieving a goal. This feeling speaks directly to the heart of this year’s race theme: YesIAm. Of course, when you read this phrase, you can’t help but answer yourself. For me, “Yes I Am”, speaks to my essence and affirms my worth, my strength, and my sense of belonging – not only as a woman but as a human being. It ignites a fire within that reminds me of each person’s unique contribution to making the world we live in a better place for all. It urges me to live the SPAR purpose to,“Inspire people to do and be more”. The SPAR Women’s Challenge Tshwane achieves just that and I am really looking forward to being part of this community, not only from a sponsorship point of view, but to acknowledge, recognise and celebrate ladies and their contribution to society as a whole. I have been immensely impressed with the voluntary participation of people from all walks of life, who have come together to share their expertise, skill and time to organise an event of this magnitude with such energy and joy. To all the ladies taking part this year, I say, remember your worth, celebrate your uniqueness, lead with passion in everything you do and inspire those around you to do and be more. This event belongs to you. It is a time to celebrate and shout with pride, Yes I Am!

Can’t wait!

Charleen

Sophia Matlou assistant to Race organiser

adies of Tshwane, welcome to the 2019 SPAR Women’s Challenge Tshwane – the first year with our new name that reflects our expanded territory and the first unveiling of our new race look! We are so excited to have you involved in this all-new race, it embodies everything that the race stands for – which leads us to this year’s theme which will challenge you to ask how you choose to define yourself. #YesIAm looks at how you define yourself, fairly and without judgement. It’s about being yourself on your own terms, and with that being said, we both took some time to write down the self-definitions that we feel sum us and our community up. I am Strong, but not a bully I am Kind, but not weak I am Bold, but not rude

I am Humble, but not shy

Retha Ingenbleek . Race organiser .

I am Confident but not ungrateful I am ME….

These qualities are mirrored in the red colour that is part of our new race look. This colour is bold, strong and confident but also humble, kind and grateful – all at once. And every woman out there knows that we can all be defined in many ways, that we wear many hats – and that we are all strong and beautiful enough to do so. We’re both excited about Tswhane’s most beautiful race, about the women participating and about the love that fills Supersport Park Stadium on the day. We work hard to bring you a race that will inspire you, energise you and make you believe in the person you are meant to be. Let’s all stand together and make a difference in the beautiful Tswhane!

See you on race day!

Retha & Sophia

2019 • MY TSHWANE RACE MAGAZINE

Keeping in

Be part of the #SPARLadiesTshwane conversation! Like us, Pin us, Follow us and Tweet us!

This is what you said on Facebook: SPAR Women's Challenge Tshwane

SPAR Women's Challenge Tshwane

Page Liked

ENTRIES ARE OPEN for the SPAR Women’s Challenge Pretoria taking place on 4 August at Centurion Supersport Park!

Page Liked

Race Day is here!! #SPARLadiesPTA #FindYourWingz — feeling excited.

Limited to 25 000 entries. In-store and online pre-entries will close on 22 July 2018 at 20h00.

Like Like

Comment

Davina Matthews Yeah! @NokuthulaMaka @ AzoMhlongo, you joining? Like • Comment • Share

Malebo Lefhiedi Letsoalo Ga ke batle go bona di “TBT_ how did we miss our annual date...nywe nywe” Morakane Mashiloane: Let’s do it, girls! Like • Comment • Share

Monica Hough: Ready to roll!!!! Like • Comment • Share

Visit our Facebook page to write a comment...

SPAR Women's Challenge Tshwane

2019 • MY TSHWANE RACE MAGAZINE

Comment

Olga De Villiers Bester Love it – Cannot wait! Like • Comment • Share

Norah Madiope Yeah we are ready... Like • Comment • Share

Karin Nolan One of the highlights of my year, super unfit, doing the 10km walk, as ready as I can be!

Thank you for joining us at the 2018 SPAR Women’s Challenge Pretoria, we will see you again next year! #SPARLadiesPTA #FindYourWingz

Comment

Carosin Buitendag Very well organised, great vibe and loved the water tunnel. See you next year again. Like • Comment • Share

Hettie Meyer See you next year. This year was our 5th race. Like • Comment • Share

Davina Matthews

Sbongile Sbo Machete It was a great experience. It was my first with my kids and we definately coming next year. Thank you Spar..

Like • Comment • Share

Visit our Facebook page to write a comment...

WE’VE GOT A

Find Us Online

Our national SPAR Women’s Challenge branding has a bold new design! This updated and fresh look is more in keeping with how the six SPAR Women’s Challenge races around the country have grown. And speaking of growth – the reach of the SPAR Women’s Challenge has spread far and wide with ladies all over the region coming to join us every year. We’ve changed our name to SPAR Women’s Challenge Tshwane to better reflect our increased territory and to better reflect the identity and origins of the ladies who come out to support the race every year!

WEBSITE:

Stalk Us!

www.sparladiestshwane.co.za

FACEBOOK:

@SPARLadiesTshwane

TWITTER:

@SPARLadiesPTA

INSTAGRAM:

@SPARLadiesTshwane

PINTEREST:

SPARLadiesTshwane

How do you define yourself? Brave, strong, fit, happy, healthy, a mother, a sister, a friend – or all of these? This year the SPAR Women’s Challenge Tshwane is celebrating women in a whole new way, with a whole new look! Along with a fresh new look for the race that is as bold as the women who take part in it, this year’s theme is about embracing everything that you are and walking proudly side by side with 25 000 women from your Tshwane community on 3 August 2019, at SuperSport Park Stadium!

BE PART OF THE CONVERSATION AND PLEASE POST AND TWEET WITH THE HASHTAGS

GIVEAWAY!

Keep an eye on the SPAR Women’s Challenge Tshwane Facebook page for a Gosh giveaway competition. You stand the chance to win stunning Gosh products in the run up to the race!

ud a pro to be n. l u f a k than uth Afric So

Ivan

PUBLISHER Free Radical Media info@freeradicalmedia.co.za EDITOR Retha Ingenbleek SPAR Women’s Challenge Race Organiser MANAGING EDITOR Nicola Profir: +27 84 701 1753 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

LOC, AMBASSADOR & COVER PHOTO SHOOT: Location: Follicle Hair and Photographic Studio, Hazeldean Styling: Follicle Hair and Photographic Studio, Hazeldean Makeup: Image by Suna using GOSH cosmetics Photography: Willem Botha White chair on cover courtesy of Sevens Silver Lakes, Pretoria ADVERTSING SALES Sales: info@freeradicalmedia.co.za CONTRIBUTORS Retha Ingenbleek, Charleen Goschen, Jerome Jacobs, SPAR Freshline, Nicola Profir, Elaine Pienaar, Jenny Griesel, Warrior Ric, Futurelife, Follicle Hair Atelier, Freebees PR, IsiGidi, ASICS, Sandy Cipriano, Olivia Jones Communications, Garmin.

Both

My Tshwane Race Magazine is published annually by Free Radical Media. My Tshwane 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 Tshwane Race is not responsible for any unsolicited submissions.

Rated as Pretoria’s Best Race 2017 & 2018 Thank you to everyone who has supported the SPAR Women’s Challenge over the years!

Neither My Tshwane 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 Tshwane 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.

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.

2019 • MY TSHWANE RACE MAGAZINE

Our Race Organising Committee

Our race organising committee embody our 2019 race theme, #YesIAm, like no one else. They are responsible for putting together the race that we all enjoy every year – and it is a remarkable feat! Essentially, these individuals are the race – but we asked them how else they define themselves.

Richard Scheppel #YesIAm…loved, cared for and blessed and I am very grateful for this every day.

Rhona Scheppel #YesIAm…fortunate for the opportunities that have come my way and with the Grace of God, I have learnt a lot through many different avenues in life.

Christien van der Merwe

Howard Muir

#YesIAm…extremely grateful to be part of the SPAR Women’s Challenge Tshwane! Just to know that with my small contribution I can make a huge difference in someone’s life. So, yes I am, a proud member of the LOC for this amazing event.

#YesIAm…not perfect but being part of a team who cares and makes a difference in other people’s lives, is worth more to me and makes me smile.

Natasha Venter #YesIAm…blessed to have so many great things in my life: God, love, health, family and friends. They are all in my thoughts daily.

2019 • MY TSHWANE RACE MAGAZINE

Sophia Matlou #YesIAm…a woman of today who believes that there is no security in life but unlimited opportunities to make the best of my future with no regrets.

Gerda van Schalkwyk Walter Vilakazi

#YesIAm…strong, for I know my weaknesses. YesIAm…beautiful, for I am aware of my flaws. YesIAm… wise, for I have learnt from my mistakes. So yes, I am ME.

#YesIAm…a loyal SPAR South African.

Marilize Gobey #YesIAm…proud to be rare, and that is why I care. I am proud to be a Porphyria warrior and to be raising awareness of rare diseases.

Daan du Toit Andre Gobey

#YesIAm…who I am.

#YesIAm…old school. I have good manners, I show respect and I will always help those who need me.

LOC Photoshoot: Location: Follicle Hair and Photographic Studio, Hazeldean Styling: Follicle Hair and Photographic Studio, Hazeldean Makeup: Image by Suna using GOSH cosmetics Photography: Willem Botha Clothing courtesy of Asics

2019 • MY TSHWANE RACE MAGAZINE

MY RACE

2018

Rewind to

2019 â&#x20AC;¢ MY TSHWANE RACE MAGAZINE

MY RACE

In 2018, 25 000 ladies found their wings in the Tshwane SPAR Women’s Challenge. The atmosphere of everyone coming together for a good cause was one that can’t be explained, it had to be experienced. Race Day is fast becoming one of the most exciting events on our calendar and it’s all thanks to you – the beautiful ladies that truly make the SPAR Women’s Challenge South Africa’s most beautiful race. Here’s a look back on some of the excitement of 2018’s race.

2019 • MY TSHWANE RACE MAGAZINE

MY RACE

2019 â&#x20AC;¢ MY TSHWANE RACE MAGAZINE

MY RACE

Join us on 3RD August 2019 at SuperSport Park stadium for the 2019 Tshwane SPAR Women’s Challenge! How do you define yourself? Brave, strong, fit, happy, healthy, a mother, a sister, a friend – or all of these? This year the SPAR Women’s Challenge Tshwane is celebrating women in a whole new way, with a whole new look! Along with a fresh new look for the race that is as bold as the women who take part in it, this year’s theme is about embracing everything that you are and walking proudly side by side with 25 000 women from your Tshwane community on 3 August 2019, at SuperSport Park Stadium!

failures. I am my am a woman. I history. . I am my m driven a I t. f . I am so metimes much so t? a I am too ud of th Am I pro

Sarina F

rauenste

2019 • MY TSHWANE RACE MAGAZINE

MY RACE

South Africa’s most well-known female athlete and 2019 SPAR Women’s Challenge Tshwane brand ambassador, Caster Semenya, took some time out of her busy training schedule to share her thoughts on life, love, and running with us – and proved why she is such an inspiration to so many people around the world.

Caster! Location: Follicle Hair and Photographic Studio, Hazeldean Makeup: Image by Suna using GOSH cosmetics Photography Willem Botha

2019 • MY TSHWANE RACE MAGAZINE

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Q A Q A

How would you complete the sentence: Yes I Am…

LET’S CHAT

Yes I am Caster! And this means I’m a sister to someone, I’m inspirational, I’m an idol, I’m a game changer, I’m a light – and that’s me – Caster!

Q A

In your opinion, to what extent can the opinion of others affect us as people?

about life and love…

I don’t think it needs to affect us at all. If you know what you are doing, what you want and where you want to go, that is all that matters. My goal is to inspire and empower women and I think that I am living proof that by being a tough cookie, you can conquer anything through hard work and dedication regardless of what the world might tell you. Ignore the sound; be silent within yourself for a moment and just ask yourself who you are and what you want in life.

How do you unwind? I’m a simple person but I love sports. If I’m not on the track, I’m following global sports. I love watching tennis, golf and Formula 1. I’m a little selective in my taste in movies. I really enjoy martial arts and action films and Asian cinema overall. Sometimes I just need to take my mind off running and my responsibilities and just be me for a while.

Q A Q A

What’s your favourite holiday spot? Definitely Zanzibar. We went there on honeymoon and it was amazing. We did it all, from swimming with the dolphins and sunset beach walks to visiting the Jozani Forest and Stone Town. If I had to pick a holiday spot again, this would be my first choice!

What is your favourite food? Ha! I’m a traditional girl so pap and vleis, of course!

Can you give another adjective to complete the ‘Yes I Am…’ sentence that would surprise our readers? I think there is a lot about me that people don’t know. For one, I am a passionate soccer fan and if I’m not training on the track, I’m on the pitch! How important is it for us to define ourselves and to stick to our own definitions? My message to all women and young girls is that in life while you can’t always get what you want, you have to be a fighter and you have to be yourself. Motivation comes from loving yourself and respecting yourself and appreciating yourself. As a woman, this is the most powerful tool you can have!

Q A

How do you balance your career and travelling with spending time with family? I’m a very family oriented person and I place this above everything! If I’m indoors, I’m with family. I spend so much time away from family that every moment with them is precious. The love and support that I get from my family makes me feel like I can conquer anything. The most important thing in life is the people who stand beside you, whether that is family or friends. If you have these people in your life to cheer you on, you can achieve anything.

Ignore the sound; be silent within yourself for a moment and just ask yourself who you are and what you want in life. 2019 • MY TSHWANE RACE MAGAZINE

MY RACE

LET’S TALK

about running...

Q A

Do you ever take part in road races like the SPAR Women’s Challenge? Although I’m more of a track and field athlete, I do sometimes take part in road races. It’s also amazing for me to see the opportunity that this race gives to developing athletes. Although the race involves a lot of elite athletes, especially as part of the Grand Prix Series, there are still your 5km fun walks that give young athletes the chance to challenge themselves and become more acquainted with running events. This boosts their confidence and morale.

Q A

How important do you think events that uplift women in sport are for South Africa? When we launched our running club, Masai AC, our goal was to empower women and when you look at the SPAR Grand Prix, it’s all about women – empowering them, and recognising the work that they put in. And then to have all these women coming together to run this race is a sign that as women, we are all capable of reaching our goals. This is why it was so important to me to be part of the race this year. Women in sport don’t always get the recognition they deserve so for me to be running with all these women on the day is nothing short of an honour and my way of showing appreciation for the support and empowerment that the SPAR Women’s Challenge gives to women and to our community.

when you look at the SPAR Grand Prix, it’s all about women – empowering them, and recognising the work that they put in

Follow Caster Semenya on social media @castersemenya800m on Instagram, and @caster800m on Facebook and Twitter. 18

2019 • MY TSHWANE RACE MAGAZINE

MY RACE

THE ONE SPAR Women’s Challenge Tshwane Brand Ambassador, Ouma Tema, chats to us about the importance of being your own ‘one’ and why the best kind of love is self-love!

uma Tema, the founder of PlusFab, is known for her infectious confidence and larger than life ambition. Her business is thriving and this, she says is a product of passion. She’s always loved fashion but hated shopping because she could never find clothing that was fashionable, stylish and in her size. Her solution was to start making her own clothes. Ouma started designing and making her own clothes for events she attended and in no time got noticed as she stood out in the crowd in designs that were eye catching, stylish and well-tailored. It

2019 • MY TSHWANE RACE MAGAZINE

wasn’t long before the attention that her clothes attracted led her to found PlusFab, a plus-size fashion firm that offers on-trend and stylish clothing to plus-size women. Plus-Fab’s humble beginnings, from the boot of Ouma’s car and later from her garage and then a small studio is testament to her determination and drive to turn her passion into a commercial success. Today Plus-Fab has a fully fledged factory and sells through one of SA’s fastest growing retail chain stores The Space (10 stores across the country). Plus-Fab is also available at

MY RACE

Location: Follicle Hair and Photographic Studio, Hazeldean Photography: Willem Botha 2019 â&#x20AC;¢ MY TSHWANE RACE MAGAZINE

MY RACE

two of SA’s largest mainstream online stores Superbalist and Zando. “We get very excited about every item we design and create,” says Ouma. “We are hopeful that the Rand will pick up and lead to a growth in sales.” She says that in the past year the economy has really challenged her and she has worked hard to navigate her business through tough times. “The reality of our economic challenges really manifests in a small business, but we have survived.” This is the kind of confidence that can only come from within – and the kind you need to survive in a competitive industry while keeping your chin up. Ouma, however, has the secret to this down – the fashion label that she wears with flair is self-love. When asked how she defines herself under this year’s SPAR Women’s Challenge race slogan: Yes I am, her answer is immediate. “Yes I Am the one I have been waiting for!” She says that it’s important to define yourself positively and stick to your own definition by blocking out the negative noise. “Precisely because we are the ones we have been waiting for, we know ourselves better than anyone. Why wait for someone to define you? How would other people define me for instance…if I had to guess I would say that those who know me would say that I’m full of life and have a sense of humour.” Change is important though she says, and you need to give yourself space to grow. “We are definitely capable of moving towards new ways of defining ourselves. We just need to be reminded now and again of who we really are on the inside. That is where true confidence comes from.” Building confidence is an important pursuit to Ouma as her clothing embodies the body-positive movement. “We are definitely, finally moving closer to being a society that celebrates women in all shapes and sizes and I am proud to be part of this revolution. But no matter what you choose to wear, my advice to you is that self-love is the ultimate love you can give yourself… 22

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don’t rob yourself of it.” One last question before she rushes off to yet another meeting – can race participants look forward to having the same fabulous plus-sized race shirts available that Plus-Fab designed last year? She gives a secret smile and says; “We cannot confirm at this stage but keep your eyes on the SPAR Women’s Challenge Tshwane social media pages for more information,” and ends off with a wink. Catch up with Ouma Tema on social media @Ouma Tema at Plus-Fab on Facebook, and @oumatema and @plus_ fab on Instagram and Twitter.

Yes I Am the one I have been waiting for!

MY RACE

This is how Sumarie Jordaan from Brackenfell describes herself but all the attention she’s getting is not because of her disability. It’s all thanks to a magical combination of her voice, her songwriting talents and one amazing song that’s set to change the world.

Differently Abled and Proud of It! S

umarie, now only 19, has always wanted to sing. She would write songs and hide them under her bed, too nervous to tell anyone because she was scared of possibly getting a negative reaction. As a young girl, she would go to concerts and dream about being the one on the stage. Luckily for us, Verander Jou Siening did not get hidden under her bed with the others and this world-changing song has made her dreams come true. Sumarie has limited hearing in both ears and cerebral palsy affects the left side of her body, but she doesn’t let this

define her. As she says in Verander Jou Siening, “We are the same as you, we might just do things differently.” Sumarie says that she is going to carry on writing and singing inspirational music that young and old can relate to and be inspired by. She feels that this ability to write inspirational music is a gift from God. The ease with which she wrote Verander Jou Siening is testimony to that. “The words to the song just started coming and I wrote the song in half an hour,” she says. “The lyrics came so easily, it was a really sign that it came from God.” 2019 • MY TSHWANE RACE MAGAZINE

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Not only is Sumarie ‘differently abled’, as she puts it, but she has a quadriplegic twin sister who relies on an electric wheelchair to move around. Elanza, Sumarie’s sister, also appears in the music video. Sumarie wrote the song and planned the music video herself, so it’s all very personal to her. When she was younger and would be out in public with her sister, she could see that people wanted to approach them and they had so much love to give, but people weren’t sure how to do it. “That’s why I wrote this song, to show them how to treat disabled people – just the same as everyone else.” Next on Sumarie’s musical journey is completing her album and getting it out. Due to popular demand and the insistence of her fans, she is considering translating Verander Jou Siening into English. Her fans say that the rest of the world has to be able to understand the song and its message needs to spread 26

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across the globe for everyone to hear. Sumarie is not yet sure how the song will translate but says she is looking into it. Sumarie is very excited that she will be making an appearance at this year’s Innibos in July, one of South Africa’s biggest Afrikaans music festivals. For Sumarie, finding yourself and sticking to your own definitions is important. Every person is unique and no one is perfect, there is a reason why you are you and not someone else. She says that even if you don’t know what your purpose in life is yet, you have the ability to make a difference in this world. Sumarie knew that people would have their doubts about her because she is disabled but she has proven beyond a doubt that she can do it. Not only has she proven that she is a talented singer with the voice of an angel, but she can write songs that have the ability to change the world for the better. This soon-to-be superstar has always

refused to let her disability hold her back or restrict her from living her life. She has a dream and is determined to follow it through. Verander Jou Siening is only the first step for Sumarie and great things are coming soon for this brave and determined young woman. We can all learn from her example and in Sumarie’s own words about life, “start living it! Be yourself.” Sumarie can be found and contacted on all the popular social media sites. FIND HER ON: @jordaansumarie sumarie_jordaan @SumarieJordaan

MY RACE

There are so many stories of hope that Sandy Cipriano, the founder of the Tshwane SPAR Women’s Challenge race beneficiary, Cupcakes of HOPE could share. Stories of the children they’ve helped and of the parents and caregivers who were helped in turn and found their wings along the way. Here are just some of these amazing journeys. Visit the Beneficiaries page on the Cupcakes of HOPE website to read more of these inspiring stories.

Cupcakes of C

upcakes of HOPE is a non-profit company and their aim is to create awareness and raise funds for children fighting cancer, they do this through their love of baking cupcakes. Cupcakes of HOPE is a community driven project where volunteers, also known as Cupcake Angels, ‘bake’ a difference in the lives of little cancer warriors. Cupcakes of HOPE assist around 70 patients every month by paying for their medical or other day-to-day expenses. Sandy Cipriano, the founder of Cupcakes of HOPE says: “We truly have been blessed with the best volunteers and donors in the world. My favourite quote from Mother Teresa says that we can’t all do great things, but we can all do little things with great love and that is what Cupcakes of HOPE is all about.” We asked a few of our ‘onco’ mom’s to send in their ‘Stories of HOPE’ (HOPE= Hold On Pray Endlessly).”

Sandy’s Stories of Hope Tiffany Malan

Meet seven year old Tiffany Malan who was diagnosed with brain cancer when she was only 19 months old. Tiffany’s mother, Stephanie, says that the hardest part of this journey was when Tiffany lost her eye due to cancer but knowing that she is in remission is just the best feeling ever. It is Tiffany’s dream to become a doctor and a teacher when she grows up. Stephanie says: “I am so proud of Tiffany; she does not allow anything to bring her down. I know we still have a long way to go but knowing that we have the support of Cupcakes of HOPE is such a blessing. I want to thank every single Cupcake

Angel and the amazing donors like SPAR for supporting children fighting cancer. With your help I have been able to take Tiffany to speech therapy every week, pay for medicine that she needed

Tiff

as well as buy nutritional food.” The family’s advice to other families on this journey is that it’s not always easy but to take it 5 minutes at a time, there is always light at the end of the tunnel.

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Khyla Kolb

Khyla Kolb was diagnosed with Stage 3 Ewing Sarcoma in December 2017. This 11 year old loves people and says they make her happy. Since her diagnosis and getting involved with Cupcakes of HOPE, she is more motivated to help other kids, to motivate them to pull through and never give up. “It was so heartbreaking to see Khyla in so much pain, but she is in remission now and we are celebrating every single day. We are so grateful for the support we received from Cupcakes of HOPE. When Khyla needed surgery and we could not afford to pay for it, they immediately paid the doctor’s fees and the operation could be carried out as planned. A special thanks also to all the amazing donors like SPAR that open your hearts to children fighting cancer, they can’t fight this fight alone. God bless you for everything you are doing,” says Annette Kolb, Khyla’s mother. Khyla is a bubbly young lady and dreams of becoming a fashion designer when she grows up. We can’t wait to see her creations on the catwalk.

Soso Mdladlamba

Sonwabise’s mother, Babalwa, a single parent, tells us that she is affectionately called Soso at home, school and in the community. Soso was diagnosed with Ratinoblastoma (cancer of an eye) in January 2014, when she was only 18 months old. The doctors had to remove the affected eye to save her life. During 2014 Soso had 16 radiation therapy and 12 chemotherapy sessions. Babalwa says that the treatment was almost too much for her little girl but she fought like a warrior and kicked cancer’s butt. “One day when we were in hospital I met this beautiful lady who was wearing a nice pink cupcake t-shirt, she introduced herself to me, she said her name 30

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was Sandy. She gave me a warm hug and told me about the organization called Cupcakes of HOPE. I was pleasantly surprised when I found out that there is great team of ladies who were willing to support us, and who really gave us financial and emotional support. Cupcakes of HOPE paid for Soso’s prosthetic eye, assisted us with taxi fares for hospital visits, special surprise spoils like ‘end of cancer treatment’… the list is endless. I’m so grateful to all the Cupcakes Angels who made this all possible,” says Babalwa. Soso has been cancer free for four years now but the support still continues. Thank you for making this unbearable situation more comfortable.

If you would like to join the Cupcake Angel Team and host an awareness or fundraising event at your company or child’s school, contact info@ cupcakesofhope. org or visit www. cupcakesofhope. org for more information.

MY RACE

Raising

Legends! Masai Athletics Club

“W

hen I started out I didn’t have the opportunity and privilege of having proper equipment or the support – including emotional, psychological and financial support. Some runners have even had the benefit of residential programmes. So that led to our decision to start a running club,” Caster Semenya explains. “We started out as more of a social club because we noticed that social runners were not being taken seriously but as time went on, our focus shifted to development because that would give us the opportunity to focus on helping children and young women.” Caster Semenya has in fact been helping runners for almost a decade

As a runner from a rural area, and not having the privilege of formal coaching and support, Caster Semenya wanted to extend all the help and support she could to runners in the same circumstances. It started out as a social running club but has grown to be so much more than that.

under the Caster Semenya Foundation but she says that they wanted to formalise it and registered The Masai AC Foundation in 2018. “From this platform we can help more people. We are involved in a lot of charity work from delivering food and clothing to providing school kids with stationery and helping athletes with running shoes.” Masai AC’s development programme works with children from the ages of 6 to 18 but the club also provides coaching and support to elite athletes. The club started out with just four athletes – two of whom made it to nationals last year – but has since grown. They are now training 20 registered athletes and 2019 • MY TSHWANE RACE MAGAZINE

MY RACE

We’re now at the point where we are competing with some of the major clubs so we really have achieved so much in the past year. At the end of the day, it’s all about changing lives. have nine gold, two silver and three bronze medals under their belt – a remarkable achievement for a club that was established just one year ago. “We’re now at the point where we are competing with some of the major clubs so we really have achieved so much in the past year. At the end of the day, it’s all about changing lives.” The club’s main goal is to produce South African world champions and Olympians, and to help athletes meet and exceed the country’s current high standards. “Looking back, I was given an amazing opportunity to run in the senior league at the World Championships when I was a junior and I would love to see others get opportunities on that level as well.” Over the next few years they hope to also build up a residential centre for athletes to provide them with accommodation as well as proper nutrition and training. Caster’s vision for the centre is to provide the athletes with structure that allows them to focus on 34

2019 • MY TSHWANE RACE MAGAZINE

classes and training knowing that their needs are being taken of. From this, she hopes that they will not only produce athletes, but graduates as well. Caster says that her approach is in building a human first by teaching people basic life skills and principles. “To be a world champ, there are things that you need to learn first. You have to have the right outlook on life and have respect for others because sportsmanship is of paramount importance.” Their other goal is helping disadvantaged athletes gain access to bursaries and to make sure that they know how to balance sports and school in equal measure. “We’re planting seeds, and I look forward to the day when I can say proudly ‘that’s my athlete’. For us, it’s about looking at where we came from and changing the lives of those who come from disadvantaged backgrounds. We want our beneficiaries to smile every day when they wake up because they see hope for the future.”

MY RACE

Community AT Heart H

Hanna Grobler believes in the potential of people living in poverty. This is what led her to form the Hanna Charity and Empowerment Foundation 10 years ago. From humble beginnings in a wendy house, the Foundation now supports seven communities, three libraries, three children’s crèches and provides a place of safety to several children that have been placed under foster care.

anna Charity and Empowerment Foundation supports communities with basic services such as playgroups, soup kitchens, skills development, job creation, clothing banks as well as social and psychological support, in the form of women’s support groups and libraries where children can do their homework in the afternoons. “When Hanna Charity enters a new area, we start our projects in a wendy house, because we want to help the poorest of the poor, and it is important to have a presence in the actual community. Most of these people live in RDP houses or squat in somebody’s backyard. We use the little space we have as effectivly as possible and hire the space from the community which becomes a small income for these people. The community then starts working in these wendy houses and this becomes part of our job creation. Someone will run the soup kitchen or clothing bank and somebody else will become a teacher or librarian. As soon as a sponsor kindly invests 36

2019 • MY TSHWANE RACE MAGAZINE

in a more permanent structure, we can move our projects out of the wendy house,” Hanna Grobler explains. The Hanna Charity and Empowerment Foundation is also well known for their Pikanini educare centres, which provide pre-school care and development for many children whose parents can’t afford nursery schools. Here they receive a daily meal and developmental stimulation. The Foundation also uses these centres as a base to hold womanhood support groups, bible studies, church services, community events and more. “Relationships of mutual respect require acceptance of the equality of all persons. Equality of all persons comes from their essential dignity and should be reflected

in relationships of mutual respect and empowerment. Our area managers work tirelessly to win the trust and respect of the people in the communities,” says Hanna. In the Tshwane area, Hanna Charity has taken root in Elandspoort, Eastlynne and Wolmer. “Ladies from these areas look forward to walking in the SPAR Women’s Challenge every year. Training for the race lifts their spirits, and they absolutely love the festivities on race day. It is such a highlight!” concludes Hanna. The Hanna Charity Empowerment Foundation is an official beneficiary of the Tshwane SPAR Women’s Challenge. For more information, visit www.hannacharity.org.

Make a Donation People wanting to make a donation to Hanna Charity are welcome to do so. Donations are eligible for 18A certificates. BANKING DETAILS: Bank: ABSA Account holder: Hanna Charity and Empowerment Foundation Account type: Current Account Nr. 4074927773 Branch: 632005 Registered as Non-Profitable Organisation (PBO) with an 18a certificate, with the Department of Social Services in South Africa. PBO Nr. 930026831 NPO/NGO Registration 061-590-NPO SARS income tax reference number: 9508/262/16/0

SAVE

the Date 3

AUGUST 2019

14h00

CENTURION SUPERSPORT PARK 2019 â&#x20AC;¢ MY TSHWANE RACE MAGAZINE

RACE INFORMATION

Join the conversation on our social media pages.

Entries are limited to 25 000 entrants. Pre-entries will close at stores on 21 July 2019 at 20h00.

@SPARLadiesTshwane

Pre-entries will still be available at SuperSport Park from 29 July 2019 – 2 August 2019 between 10h00 and 18h00, IF ENTRIES HAVE NOT SOLD OUT.

@SPARLadiesPTA

CONTACT: GENERAL RACE ENQUIRY LINE: 011 203 5303 GENERAL EMAIL ENQUIRY: ladiesracepretoria@spar.co.za

Howard Muir: Sophia Matlou: AGN Ofﬁce:

@SPARLadiesTshwane SPARLadiesTshwane 083 412 9808 074 750 7186 012 327 4931

COMPANIES AND RUNNING CLUBS: Email Gerda van Schalkwyk on info@isigidi.net to book your space on the ﬁeld.

www.sparladiestshwane.co.za

2 Easy Ways to Enter the Race! INSTANT IN-STORE 01

Check out which SPAR near you is open for entries on sparladiestshwane.co.za. Visit your nearest participating SPAR store, fill out an entry form and hand it in. Pay for your entry in-store and instantly receive your race number, one-size-fits-all t-shirt, foam peak cap and a copy of My Tshwane Race magazine.

ONLINE CONVENIENCE 01

Go to sparladiestshwane.co.za and follow the easy online entry steps (admin fee applies). Collect your race number, onesize-fits-all t-shirt, foam peak cap and a copy of My Tshwane Race magazine at SuperSport Park Stadium in Centurion from 30 July 2018 – 3 August 2018 between 10h00 and 18h00 or on Race Day from 08h00 till 12h00.

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

Keep an eye out for our new route map which will be available on www.sparladiestshwane.co.za 40

2019 • MY TSHWANE RACE MAGAZINE

Yes I am... enough . In a world where we are cons tantly comparing ourself to others or what we see on so cial media it is so important to know that we are enough. And we never have to doubt our own strength. You can do it!

Willem Botha

OUR Theme for 2019 How do you define yourself? Brave, strong, fit, happy, healthy, a mother, a sister, a friend – or all of these? This year the SPAR Women’s Challenge Tshwane is celebrating women in a whole new way, with a whole new look! Along with a fresh new look for the race that is as bold as the women who take part in it, this year’s theme is about embracing everything that you are and walking proudly side by side with 25 000 women from your Tshwane community on 3 August 2019, at SuperSport Park Stadium!

Join the conversation on our social media pages: #SPARLadiesTshwane #YesIAm Post to or inbox us on the Tshwane SPAR Women’s Challenge Facebook page or send an email to ladiesracepretoria@spar.co.za.

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Warrior

Ric

a proud amba ssador for th e Spar Wom Challenge Tsh en’s wane, as we take the 201 whole new le 9 one to a vel. To be part of the most go race in Tshw rgeous ane means th at I get to sh against viol ow support ence on wom an and childr a husband an en. Being d dad myself , I’m well plea to say; Yes I sed am doing m y part in this produces bles for it sed household s. It’s an hon or! Thab

iso Khambule

A Team Player 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 Race Day and we encourage everyone taking part to keep these important points in mind on the day.

2. Not for sale

No participant is allowed to sell any products or services and all advertising must go through the official My Tshwane Race magazine. If you are interested in booking a stand for your company, contact Gerda van Schalkwyk on 083 272 8953 or email sparcompanyentries@ rtsa.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 race with you but they won’t be eligible for all prizes. We’ll give them a goodie bag though.

4. Go online and save some time

To save yourself the hassle of going through registration on Race Day, register online and on the day you’ll be able to just walk in and enjoy the festivities. If you aren’t able to register online, there will be card facilities at the venue. 42

2019 • MY TSHWANE RACE MAGAZINE

5. Wear it, baby

If you really don’t want to wear your race 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.

10. Top 10

The Top 10 results will be announced ten days after the race has happened. The results of the 10km race will be posted on www.raceresults.co.za.

6. Busy mornings

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

life going to live a in Y JO where I find of st le al even the sm things!

Donnale

e Roberts

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 race. We wait for the last runner or walker to cross the finish line before declaring the race over. Prize giving starts at 16:00 on Race 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.

Vrouekeur

22 000 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.

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 Race Day.

Image Courtesy of

1. Only humans allowed

9. There is a doctor in the house

MY PACE

SPAR Womenâ&#x20AC;&#x2122;s Challenge Tshwane Brand Ambassador, Lindie Strydom, tells us what it means to inspire, be inspired and how she uses positivity to overcome challenges.

Lindie

this is me!

Location: Follicle Hair and Photographic Studio, Hazeldean Styling: Follicle Hair and Photographic Studio, Hazeldean Makeup: Image by Suna using GOSH cosmetics Photography: Willem Botha

2019 â&#x20AC;˘ MY TSHWANE RACE MAGAZINE

MY PACE

Q A Q A

Q A

Let’s start off with your GrootFM #SlatDiePad Inspirasie insert. Can you tell us more about it?

in others! Marianne Williamson said: “And as we let our own light shine, we unconsciously give other people permission to do the same.”

Inspire means to excite, encourage, or breathe life into. It comes from the Latin word that means to inflame or to blow in to. Inspiration encourages things into movement or gives momentum and that is what I hope to do with the short message that I share every Wednesday afternoon at 16:30.

Yes I am…Lindie – this is me! Yes, I am a mother of three, a wife to my loving husband, grateful for my health and here to make a difference! Yes I am a passionate problem-solver! I believe (in the words of M. Scott Peck) that “Problems are the cutting edge that distinguish between success and failure. Problems call forth our courage and our wisdom – indeed, they create our courage and wisdom.” Yes I am optimistic and positive, some would even say naïve because I choose to believe the best of people, and would rather be disappointed than not hope for the best. And, yes I am an intentional influencer! I believe we have the ability to move people and must decide where to. If we use our influence intentionally, we can positively impact our community and country.

What is it like to spread positivity and joy to so many people every week? I’m truly grateful if the thoughts I share bring joy or inspire other people to be more positive, but actually this three minute insert is a gift to my own life. It has taught me to be an observer who sees the beauty in people I meet and to learn from everyday ordinary situations whether I’m standing in the queue in the Post Office or watching my children play sport. My goal is not just to cheer people up or just entertain them for a moment. I want to educate and encourage people to find the inspiration in their own stories, experiences and encounters with people they meet along their way.

This year’s race theme is #YesIAm. What words would you use to describe and define yourself? It’s really encouraging to know how other people perceive us – for example, as ‘inspiring’ – so perhaps this campaign doesn’t just help us to celebrate our own uniqueness, but also helps us to recognise (and then say out loud) what we appreciate

Q A Q A

What has really challenged you this year? Busyness. My number one resolution every year is to do less. I want to do less, but do what I do, better – with more depth and impact and without ever missing an opportunity to touch someone’s life with a little bit of love.

How you do self-motivate and self-inspire during difficult or stressful times? A song from when I grew up comes to mind; He’s got the whole world in His hand. I might be worried about one of my children or a project I’m working on, perhaps a family we are trying to help, but God has got the whole world in His hand and He cares more about His children than I ever could.

My goal is not just to cheer people up or just entertain them for a moment. I want to educate and encourage people to find the inspiration in their own stories, experiences and encounters with people they meet along their way.

Q A

You’ve been an ambassador for the SPAR Women’s Challenge for a few years now. What does the race mean to you and what are your thoughts on what this race means to the Tshwane community? It is so much more than just a race! It brings a whole community of women from different walks of life together around a specific theme which gives every step you take meaning. We share this theme, we share the road, we share our lives and we run and walk together in a race that challenges and changes our own lives, but also our community for the better!

WILL WE SEE YOU AT THIS YEAR’S RACE?

Follow Lindie Stydom on social media @ Lindie Strydom on Facebook, and @lindiestrydom7 on Instagram. 2019 • MY TSHWANE RACE MAGAZINE

MY PACE

Running Watches

Made Easy! Garmin® Forerunner® 35: An easy-to-use GPS running watch with built-in Elevate™ wrist-based heart rate

Forerunner 35 is slim and lightweight – perfect for daily runs, training and racing. It features built-in wrist-based heart rate as well as GPS that tracks your distance, pace, intervals and more. And since all these stats are captured by the watch, your watch is all you need – no phone, no chest strap. Just put on Forerunner 35 and go.

he easy-to-use Forerunner 35 tracks essential data like distance, pace and personal records. Thanks to its built-in GPS, runners can track how far, how fast and where they’re running all without worrying about carrying their phone. In between runs, the stylish Forerunner 35 doubles as an all-day activity tracker as it counts steps, calories and intensity minutes, so users can still record progress and activities even when they’re not running. The Forerunner 35 includes smartwatch functionality such as smart notifications and music controls right from the device. “It’s easy to take your running to the next level thanks to the Forerunner 35 – you just put it on and go,” said Camilla Kernes, Garmin Category Manager, Fitness and Wellness. “With a host of built-in features including wrist-based heart rate and smart connectivity, the Forerunner 35 is the perfect tool for runners who want to stay fit, stay connected and share their progress.” The Forerunner 35’s updated sleek design features a high resolution display with striking contrast, perfect for indoor and outdoor viewing. In addition to running, the Forerunner 35 features multiple sport profiles including indoor running, walking, cycling and cardio activities to help users meet their fitness goals on and off the pavement. Stylish and lightweight, it’s comfortable for all 46

2019 • MY TSHWANE RACE MAGAZINE

day wear and seamlessly transitions from a run to an everyday activity tracker and smartwatch. Its battery life is up to nine days in watch/activity tracking mode, and up to 13 hours in training mode. With vibration alerts for running prompts, activity tracking milestones, and virtual pacing progress, the Forerunner 35 helps runners stay motivated and to easily monitor their progress as they go. Vibration alerts can also be set up for incoming calls, texts, emails and calendar events so users can easily stay connected without having to dig a phone out of their purse, pocket or bag. Additional connected features include music controls, weather, automatic uploads and software updates. Throughout the day, the Forerunner 35 automatically syncs with the Garmin Connect™ Mobile app to save users’

stats to their free account in the Garmin Connect online fitness community. Runners can also use Garmin Connect™ to share their workouts with friends and family in real time with Live Track, join fitness challenges, analyse training progress, set and track goals, share activities with other Garmin Connect™ users and much more. The Forerunner 35 will be featured in four colours (black, limelight, frost blue and white) and will be available for a suggested retail price of R3 499.00. The ever-expanding Garmin fitness segment develops technologies to enhance and promote healthy and active lifestyles. Whether users are runners, cyclists, swimmers, multi-sport athletes, or simply looking to stay active throughout the day, there is a product that can help them reach their health and fitness goals.

MY PACE

750ml, R8.49 aQuellé Still N atural Spring Water

Race Ready Everything not to forget, and those nice to haves for race day!

Sun Protection

Sunumbra Classic Sun Screen SPF30, R299

Nutrition First Stay Hydrated FUTURELIFE® Smart food™ 500g, R38.99

Gear Up

ASICS Cropped Tights, R900

ASICS Core Backpack, R550

ASICS Essential Cap, R250 ASICS Loose Strappy Tank, R500 ASICS Packable Jacket, R1300

ASICS GelCumulus 20 Running Shoe, R2100 48

2019 • MY TSHWANE RACE MAGAZINE

ASICS GelExcite 6 Running Shoe, R1200

MY PACE

Give Yourself a Boost

#RunClean

Keep it Fresh Dr Hauschka Sage Mint Deodorant, R296

Hygenix Touch Body Hygiene Wipes 40’s, R39.99

TheraVine Daily Defence Finishing Mist, R285

FINO Soothe

WOMAN,

R69.95

Skin Soothers

BRITA Fill&Go Active Water Bottle, R299.95

SOiL Revive Remedy Roller, R40

Wintergreen Ice Spray, R55

Rest & Recover Westlab Reviving Epsom Salt, R99.95

Wintergreen Anti-Chafe Cream, R45 per 75ml tube & R100 per 500ml tub

Please note that the prices shown IN this article reflect the recommended retail selling price and that costs may differ from retailer to retailer. 2019 • MY TSHWANE RACE MAGAZINE

MY PACE

The

Long Run ASICS has turned the world of running on its head with the launch of a completely new concept in running efficiency; the METARIDE™. One of ASICS’ most important innovations in seven decades, this shoe was designed with one purpose in mind; to make running longer distances easier.

eveloped over two years by a team of scientists and designers at the ASICS Institute of Sport Science in Kobe, Japan, METARIDE™ is precision engineered to minimise movement in the area where most energy is expended; the ankle joint. Scientifically proven to offer a total reduction of energy loss at the ankle joint by almost one fifth, the difference could be seismic for long distance runners who want to achieve their full potential. The key to creating the most efficient run possible was the discovery of new revolutionary GUIDESOLE™ technology; a precision-shaped curved sole that works by shifting the body weight forward and propelling runners on to give the feeling of effortless motion. The result? An energy-saving shoe that

2019 • MY TSHWANE RACE MAGAZINE

provides a new running sensation with the potential to significantly improve performance and protection to help runners of every level keep going longer than they thought possible. Featuring multiple proprietary technologies in an all-new radical design, METARIDE™ successfully optimises all three phases of the gait cycle to create a completely different kind of running shoe. In tests, METARIDE™ has been scientifically proven against conventional running shoes in the category to reduce total energy loss at the ankle joint where most energy is expended, improve static fit and grip to reduce ankle movement throughout the stride whilst also maintaining stability and durability and feel like a new running experience.

Kenichi Harano, Executive Officer and Senior General Manager at ISS comments on how METARIDE™ breaks new ground in long distance running: “The METARIDE™ concept and new GUIDESOLE™ technology are fundamentally different to any other shoe we’ve ever made or that’s on the market today. We looked at run efficiency in a uniquely ASICS way to provide a new ‘feel’ whilst maintaining our promise of performance and protection.” Representing the pinnacle of ASICS innovation, the METARIDE™ is the first in ASICS’ new energy-saving franchise, which will make the same concept and technologies available to more runners at different price points. A takedown model is planned for release this autumn.

MY PACE

METARIDE™ features no less than six proprietary technologies and new circular upper: FLYTEFOAM™: durable lightweight midsole for cushioning and responsiveness. FLYTEFOAM™ Propel: midsole 2. foam to enhance responsiveness in toe-off. Rearfoot GEL™ technology: 3. cushioning system to improve shock attenuation during heel impact. GUIDESOLE™ technology: 4. new soft curved sole with stiff forefoot to reduce ankle flexion. 3D GUIDANCE LINE™ 5. technology: evolved GUIDANCE LINE™ to shift centre of mass and help leg swing. ASICS grip sole: new outsole 6. for traction and durability. METACLUTCH™ technology: 7. optimised external heel counter for premium fit and flexibility. KNIT UPPER: knit material 8. upper for support and breathability and new eyelet structure to optimise shoelace tension and fit. 1.

These technologies work together to optimise efficiency at all three stages of the gait cycle to deliver the feeling of effortless motion: • A combination of FLYTEFOAM™ and GEL™ technologies placed in the midsole enhance responsiveness and reduce muscle fatigue during heel impact. • FLYTEFOAM™, FLYTEFOAM™ Propel, and rearfoot GEL™ technologies. • A new sole delivers optimal curvature, reducing ankle movement and giving a smooth, effortless running motion while providing traction GUIDESOLE™ technology, 3D GUIDANCE LINE™ technology, and ASICS grip sole. • The unique construction places the shoe’s centre of mass toward the rearfoot, helping the runner swing through each stride quickly and easily.

2019 • MY TSHWANE RACE MAGAZINE

MY PACE

Yasuhito Hirota, ASICS President and COO said METARIDE™ demonstrates ASICS’ commitment to continue to accelerate how runners move through cutting-edge products and services: “We believe this new technology has the potential to disrupt the world of long-distance running. Our athletes and runners have told us that METARIDE™ is already transforming how they train, race, run and recover. This is just the beginning of a new era for ASICS as we bring the best innovations to our fans while attracting a new generation of runners.” Runners will be able to put the new shoe to the test with the WIN THE LONG RUN™ programme, coming soon to the RUNKEEPER™ app. The feature includes a series of five guided runs to help runners incorporate more variety in their training, improve endurance and run more efficiently. The experience is designed to inspire participants to go beyond the finish line to meet their next milestone.

2019 • MY TSHWANE RACE MAGAZINE

METARIDE™ is available in limited quantities from ASICS retail and online stores and specialist run outlets. Local stockists include: ASICS Canal Walk & Mall of Africa, Sportsmans Warehouse, The Athletes Foot, RUN, RunAway-Sport, The Sweat Shop, TotalSports and Brian Bands Sports. Visit asics.com/za for more information.

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MY PACE

The Best

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sig

Protection M

You Can Give Them

Every mom of a rugby player knows that the only time you can’t protect them is when they’re on the field. Now IMPACT can do that for you, with their new range of headgear and other safety equipment – giving your little ones the best in safety and protection when you can’t.

he British Medical Journal has been publishing some startling studies lately about the incident rate of serious injuries such as concussions suffered while playing rugby and other impact sports. The scariest part of all is that some of these are kids as young as 12, are being admitted to hospitals after violent tackles or being hit by the ball. With IMPACT, you can make sure your child won’t be one of these statistics. IMPACT headgear is available in four different sizes to fit all ages, from a junior to a senior level. The smaller design and contoured fit allows for superior comfort, while the customised, flexible closed-cell foam padding provides maximum protection. The interlocked panel design helps to distribute the force of an impact, absorbing the shock before it reaches the head. It is ultra-lightweight and the optimised vented design helps keep players cool on the field. The adjustable chin strap keeps the headgear secure 54

2019 • MY TSHWANE RACE MAGAZINE

and the adjustable laces at the back ensure a perfect fit. What gives IMPACT a unique edge is that their headgear is completely customisable, making your team, club or player stand out on the field – whether it’s for a club, a whole school or individual players. Have your school’s name, club’s logo, or any other design you can think of on it, IMPACT headgear is stylish and fashionable, as well as the best protection for your child’s head during a game. Manufactured in Australia by a world leader in custom designed head guards, IMPACT SPORT’s focus is a holistic approach towards the enhancement of safety and support in sport. IMPACT headgear has been shown to significantly decrease impact force to the head, reduce the frequency of injuries including concussions and also protects against superficial head injuries like cuts and bruising.

Image Courtesy of Douglas Hill

MY PACE

Make Home Cooked Meals more

Heart Healthy Article Courtesy of FUTURELIFE® Written by: Lara de Santana

2019 • MY TSHWANE RACE MAGAZINE

FUTURELIFE®’s nutritional experts share their insight on heart healthy cooking tips from celebrity chefs.

MY PACE

Swap the sour cream for fat-free yoghurt: Not only does it taste great and increases one’s calcium intake, but it also cuts down the total amount of fat as well as saturated fat in a meal.

Sour Cream

Fat-free Yoghu

Bye-bye butter…Hello Canola oil!

Butter

Replace some or all of the butter in your recipes with hearthealthy canola oil, which is rich in monounsaturated fat. If you choose to keep some butter in the recipe, the neutral taste of canola oil lets the remaining butter flavour shine through while slashing saturated fat.

Canola Oil!

Give your sweet treat a fruity twist!

Sweet Treats

Fruity Twist

By swapping out baked sweet goods with fruit such as strawberries with low-fat cream cheese, you naturally cut down on calories, fat and added sugar while getting the added benefit of more vitamins and minerals in your diet.

Add flavour without the fat…

Salt

Herbs & Spice

Natural flavours; such as citrus fruits, herbs, spices, and vinegar; add zing to meals while reducing fat and sodium. By tossing the salt out in favour of lemon juice you may even lower your blood pressure.

Love leaner meats: Choosing lean cuts of meat will automatically reduce the total fat in your diet. Choose round, sirloin, chuck, or loin, and extra-lean hamburger meat. Even better, add bulk with meatless ingredients such as olives, beans and peppers. Each patty will have less meat and added fibre and nutrients.

Discover soy… This food adds lean protein without much fat and can be a great addition to your meatfree Mondays and even your daily eating. Many products in the FUTURELIFE® range contain soy, providing you with a naturally lower fat protein option with all the benefits of Omega-3 fats as well as lecithin (both known to contribute to your heart health). 2019 • MY TSHWANE RACE MAGAZINE

MY PACE

43 years old but I still feel like I am in my twenties. I just ran a 2:44 marathon inland, the same time I ran when I was 28 at sea level! Age is just number for me! Keeping a positive mindset is so important!

Charné Bosman

Go nuts! Nuts are loaded with healthy mono- and polyunsaturated fats, and they’re an easy way to get in that heart-healthy fat and fibre. Walnuts are especially rich in Omega-3s, so adding them to a decadent dessert can make an indulgent treat feel less sinful.

Opt for ASIAN AND MEDITERRANEAN CUISINE: Asian cuisine is typically low in bad fats and full of fruits and veggies. Fish, a staple in the Japanese diet, is a great source of heart-healthy Omega-3s. Take the Asian inspiration a step further by pickling vegetables, the vinegar adds flavour without fat or cholesterol. Mediterranean cuisine is notoriously great for the heart, think olive oils, fatty-fish and loads of antioxidant and fibre-filled fruits and veg.

In conclusion: Hopefully this inspires you to make the changes to your diet to make it more heart-healthy! Don’t forget that most FUTURELIFE® products are non-GMO maize and soy-based, which provides you with a source of plantbased protein and various other nutrients that can improve heart health – and remember to control your portions! 58

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Choose your portion with caution… We all crave guilty pleasures once in a while. To keep your diet on track when indulging, prepare your treats in proper portion sizes or portion your store bought treats as soon as you buy them to avoid being tempted to eat more.

MY LIFE

SPAR Freshline has become known as a mark of freshness and quality across the country – we took a closer look at some of South Africa’s favourite products from the range to see what makes them special – and so fresh!

Fresh T

his mark of quality is ultimately there to provide consumers with the peace of mind that they are getting the best food and produce for their money. SPAR Freshline has a team of experts at every stage of each product’s journey. Emphasis is placed on quality, innovation, range, safety and convenience. This focus starts at the source and includes farming methods, bakery ingredient selection, food preparation, transportation and a host of other stringent requirements, ultimately culminating in the kind of quality that brings you greater enjoyment and peace of mind.

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Innovative Packaging to Guarantee Freshness In a first for South African chicken, SPAR has introduced a unique new packaging for longer lasting freshness and flavour. The new SPAR Skin Packed Chicken is the first of its kind in South Africa, and is produced in a world-class facility and contains produce that has been sourced via responsible farming practices. This allows for consumers to have the benefits of consistent quality that they can rely on.

Using the Latest Technology for the Freshest Results

SPAR Freshline has a team of experts at every stage of each product’s journey. Emphasis is placed on quality, innovation, range, safety and convenience. This focus starts at the source...

SPAR Freshline’s crisp lettuce heads are hydroponically grown. This technologically advanced growing system is kinder to the environment because it allows the use of herbicides and pesticides to be kept to a minimum and uses 80% less water! Being grown hydroponically, the lettuce is fed through a consistent flow of water with the optimum balance of nutrients, which ensures better quality and consistency. This growing method also recycles water within a closed system which means that 80% less water is used when compared to conventional growing methods. In terms of ensuring safety for the consumer, Aqualeaf is grown under the strictest quality standards and is fully traceable from store to farm.

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Soft and creamy flavour.

Swiss style with a mellow flavour.

A well known creamy, buttery Danish cheese.

One of the most famous European cheeses.

An authentic Cheddar cheese from Northern Ireland.

A delicious cheese with a sweet and nutty taste.

A Premium Range The new range of SPAR Marksbury Select is a carefully selected range of premium European (French, Dutch, German, Danish) cheese and SPAR’s choice of speciality cheese. SPAR have now added a selection of English and Italian cheeses to the existing Marksbury Select range. The SPAR Marksbury Select English cheeses are a great representation

of local English cheese. Only the very best English dairies have been sourced to create a strong, yet diverse range that would satisfy any discerning cheese consumer. SPAR Marksbury Select Italian cheeses consist of a range of authentic Italian hard cheeses that have been made using age-old traditional methods. The dairy that SPAR selected is actually the largest producer of Parmigiano Reggiano in Italy. These cheeses are governed by different consortiums, thereby guaranteeing the best quality, fresh cheese with the best taste!

Baked In Goodness The Freshline Bakery range includes a wide variety of baked treats including biscuits, rusks, muffins, croissants, crumpets, pancakes, scones, waffles, puddings and desserts, savoury treats, speciality breads and a whole host of delicious baked sweet favourites! By using quality ingredients with improved recipes, SPAR Freshline offers customers the tastiest – and freshest baked goods – guaranteed! 62

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GET YOUR FAVOURITE FRESHLINE RECIPE ONLINE! Visit the SPAR Freshline webpage to find simple recipes for your favourite dishes!

MY LIFE

Organised!

f your house is chaotic and messy, chances are your mind is too. An untidy and disorganised house can increase your stress levels and decrease your ability to cope with them. Decluttering your home may seem like a daunting task but once you get into it and you start feeling the positive effects, youâ&#x20AC;&#x2122;ll never look back.

2019 â&#x20AC;˘ MY TSHWANE RACE MAGAZINE

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The Bathroom

FOLLOW OUR HANDY GUIDE TO DECLUTTERING YOUR HOUSE AND TURN YOUR HOME INTO A HAVEN THAT WORKS FOR YOU.

Don’t...

feel like you need to finish the whole house in one day.

Do!

Go room by room, dividing each room into zones if it still feels too overwhelming.

Don’t...

spend money on fancy storage equipment either, recycling old shoe boxes and making your own storage containers is part of the fun!

Before you start, find five boxes or bins and label them:

The bathroom is probably one of the easiest rooms because generally, things go there or they don’t. Start with the medicine cabinet, throwing away anything that has expired and any outdated makeup or skincare products. Store what you use most in front and at eye level. Next, empty all the cabinets and drawers and sort everything into your five boxes, only putting back what needs to stay. Do the same with your shower or tub and anything around the basin. Anything that doesn’t have a home needs to go into one of your bins and be dealt with from there.

The Bedroom First, make your bed, if it’s not already made. It’s hard to feel progress in a bedroom with an unmade bed mocking you and, if nothing else, it’s more place to put stuff while you’re busy. Start with visible surfaces like your nightstand or dressing table. Put away what shouldn’t be there or sort it into your bins. Then do bureaus, chests, drawers and dressers. Empty them one by one, sort the contents and decide what needs to stay. Resist the urge to just put it all back in the drawers, look at each item and make a decision on what to do with it. If you haven’t used something in the past year, it should go to your recycle, trash or donate boxes.

PUT AWAY – for things that need to get put away in other rooms. RECYCLE – for items that can be recycled. FIX/MEND – for items that can be fixed. TRASH – for rubbish. DONATE – items that you don’t want/need anymore but someone else might. Once you have found your boxes/ bins/containers, it’s time to dive right in. 2019 • MY TSHWANE RACE MAGAZINE

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The Kitchen A lot is done in a kitchen, which is why it’s a rough room to organise but that doesn’t mean it can’t be done. Decide if you want to go zone by zone or categories, such as glassware or bakeware. Completely empty each space, assess each item and decide if it will go into one of your boxes or be put back, and then put it logically back into the cupboards. If you use it regularly, make sure it’s easy to get to. Do the same for all drawers or spaces where stuff accumulates. Keep your countertops as empty as possible. Only keep out what you use every day, finding another space for anything else. Sort your boxes one last time and your home should be clutter-free and stress-free. It seems intimidating before you start, but decluttering your home is the first step to decluttering your life. If you’re brave enough to do the SPAR Women’s Challenge, you are brave enough to do this.

Living areas These areas are hard to keep neat because they are used often. We recommend going through your living spaces on a weekly basis to keep them as functional as possible. Start with visible surfaces, sorting everything into your boxes. Then move into unseen spaces like cupboards and cabinets. Empty everything and sort it, even if you think a drawer doesn’t need it. Then move onto gadgets and electronics. Remove everything that is not connected to your TV or home entertainment. Do you use it? Does it work? If you answer ‘No’ to either question, it needs to go. Finally, tackle things like toys that tend to build up. Once again, if your kids don’t use it or it’s broken or doesn’t work, get rid of it.

y every e new da th r o f ed excit a believer . Yes I am eople. g in n r o p m od of all in the go

Johrné va

Closets and Clothes Yes, this is a big one but take a deep breath. You can do it. The easiest way to tackle a closet is by clothing type. Do shoes, then tops, then dresses, etc. It’s easier to decide to chuck or keep a pair of jeans when you’re looking at your entire denim collection. Once this is done, your clothes should be sorted into your boxes and can be dealt with accordingly. Put what you wear often in easy to reach places and in a logical way. If you haven’t worn something in the last year and are only keeping those jeans because you hope one day they might fit you again, keep in mind that there are people who have less than you and would love to have them. 66

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n Huyss

teen

MY LIFE

Confident Let’s start a revolution. Let’s do away with selfhate and learn to love ourselves, and each other. We are bombarded by images of ‘perfect’ women and ‘perfect’ bodies every day; it’s drilled into us to feel that we need to look perfect to be something. 94% of young girls experience body shaming before they even start school. In our revolution, let’s do away with all that.

ave you ever given yourself permission to love your body? Not after you’ve started going to gym or lost 5kg, but right now. The exact way you look at this very minute. Let me tell you a secret: giving yourself permission to love yourself right now is the first step to selfacceptance and realising that you are worthy of it. Your body image is how you view your own appearance and has a huge impact on your self-esteem, which is how you feel about yourself as a person. When a person has negative thoughts about their body image, their self-esteem plummets. Never mind that they might be intelligent, funny, kind, helpful and all the qualities that actually make someone a good person, the fact that their thighs are too big or their hips are too wide makes them feel unworthy. In our revolution, let’s not focus on that one flaw and remember all the things that do make us worthy of self-love. So how do we learn to love ourselves 2019 • MY TSHWANE RACE MAGAZINE

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Stop comparing yourself to others

as-is, fat thighs and cellulite and all? First off, comparisons are the devil. Stop comparing yourself to others and wishing you had legs like your friend’s sister. She probably wishes she had breasts as big as yours. If you constantly look to other people for how you should look, you will never be happy with yourself. For one simple reason, they aren’t you. Only you can look like you and that’s actually pretty special. The next step is realising that people come in all shapes and sizes and most of the time, those sizes are more to do with genetics and the way you were born, rather than how little you eat and how much you exercise. No, it’s not fair that some people eat what they want and have been the same tiny size since starting high school while others only have to drive past MacDonald’s to inhale the calories, but all you can do is accept it. That’s what our revolution is all about. Once you have learned to accept yourself the way you are, your mind’s vocabulary is going to have to change. Once the mantra of negativity starts in your head, it can wash over you and it’s all too easy to get caught in the current and you find yourself going along with it. Replace those negative thoughts with ones like, “I am happy today,” or “I feel good about myself,” and see how quickly your mindset can change. That doesn’t mean we won’t look in the mirror and not see things we don’t like, but notice the negative thought and choose to follow it up with a positive one. Thinking negatively and bringing yourself down will do nothing constructive at all. No one has ever laid on their death-bed thinking, “I wish I had thought more negative things about my stomach.” And

2019 • MY TSHWANE RACE MAGAZINE

remember, if you see something you don’t like, you are the only person who can change it. In our revolution, how you look is not important. What is important is that we are healthy. So change your appearance and size-related goals to health-related goals. Decide to begin an exercise programme because it will improve your circulation, improve your heart health and make you feel better with more energy during the day. The fact that you can possibly drop a dress size is a very nice byproduct of that, but don’t make it your main goal. If you don’t drop that one size in a week, you will feel disappointed and despondent and the negativity will come rushing back. When you notice how much more energy you have, how much better you are sleeping and how much healthier you feel, you will feel motivated to carry on. We all have something we don’t like about our bodies but if we choose to dwell on that, without making a plan to fix it, we are headed for a downward spiral. You can accept yourself even if there are things you want to change. In fact, loving yourself and your body can inspire you to exercise and live a healthier lifestyle because if you love your body, you will want to take care of it and treat it like the temple it is. In our revolution, we will love ourselves and each other the way we are. No conditions or ifs or buts (or butts). We will understand that we are good enough, we are worthy, and we will give ourselves permission to be confident. So tell all your family and friends, spread the word. Shame is out, body confidence and self-love is in.

MY LIFE

Incredible advances in technology have transformed every aspect of our lives. And in response we are going back to our roots. How do we stay emotionally aware and re-connect with the world around us? By creating a calm, home-style space that gives our minds the freedom to wonder – a space to embrace a positive, new approach to life. Decorex SA reveals the revitalising trends to look out for in 2019 and beyond.

Creative! The Latest Home Décor Trends

Article Courtesy of Decorex SA

2019 • MY TSHWANE RACE MAGAZINE

Image Courtesy of SHF

MY LIFE

Getting a Feel for It

Image Courtesy of SHF

Surface Tactility The average human interacts with a digital surface over 1000 times a day. This constant technological interaction leaves us craving a tactile experience with soft, porous surfaces that breathe life. Walls, fabrics and even countertops are taking on a more tactile sensation through ceramic tiles, 3D printing and textured paint. New interior design materials – including grounded tiles, recycled plastics and materials – with more traditional materials – marble and granite – are all finding their place.

Rugs as Wall Art

Ribbed Surfaces This tactile experience extends into this folded style of dynamic skin. The rounded, 3D effect plays with the concept of light and dark through delicate shadows. Textured ceramic wall coverings, wooden panels, velvet walls, and chrome cylinders will allow you to control the mood and tone of any room through this enfolded décor trend.

Image Courtesy of Voke Rugs

Statement rugs are now moving from the floor to the wall, with quality fabrics and enchanting designs taking their righteous place in a visually captivating space. Draw the room together with a textured, hand-woven rug.

Taking shape Image Courtesy of @homelivingspace

Mirrors and New Circles In a space to reflect on humanity and our place in the world, mirrors form an integral subject matter that speaks to who we are. Circular shapes are coming to the fore, with stylised, straight lines used to contrast this smooth flow, while many are looking towards more imperfect shapes. Wood and glass are being incorporated into this Japanese Wabi-Sabi style, seeking beauty within the imperfect. Image Courtesy of Larkhouse Interiors @ DecorexSA

Abstract Art Muted, natural prints, one-line sketches and asymmetric patterns with minimal definition are characterising the on-trend abstract art finding its way into 2019’s décor style. Complete the natural look with hand-crafted, wooden frames.

Image Courtesy of Irene Kyriacou & Reedeco – Saint Restaurant Photographer - Elsa Young Photography

Reinventing the Arch The traditional arch-style from the 1970s has been reinvented in entrance hallways, walkways and alcoves providing a soft space for the presentation of signature décor items. 2019 • MY TSHWANE RACE MAGAZINE

MY LIFE

Less or more?

Japandi (or Japanordic) Style

Maximilism

Elegance meets minimalism in this Eastern-style trend that hints at WabiSabi’s search for beauty in imperfection. Muted tones continue in this serene design which incorporates textured finishes – ceramics and woods – with Scandinavian clean lines anchoring this playful design.

There’s room for layering in 2019 as colour, patterns and texture combine in one fuller décor trend. Pre-conceived ‘clashing’ colours, vibrant patterns and deeper hues – in Maximilism, more is more…but in small doses.

Mindful Minimal Interiors The Eastern-style simplicity is echoed in Mindful Minimalism which encourages the decluttering of a life in search of harmony. Rather than overconsumption and unconscious reaction, we are seeking introspection and conscious action. Lighter tones complete this space, envisioned in silence.

Image Courtesy of Trestle @ DecorexSA

Image Courtesy of SHF

Image Courtesy of Redesign Interiors @ Decorex SA

Bold Wallpapers

Image Courtesy of Mobelli @ Decorex SA

2019 • MY TSHWANE RACE MAGAZINE

Large colour prints, florals, clouds, birds and decadent, abstract patterns have found their place as Bold Wallpapers adhere to interior décor trends. Manufactured with innovative waterproof technology, we will even see Bold Wallpapers working into bathrooms and kitchens.

A PERSONAL TOUCH NEVER GOES OUT OF STYLE… Take inspiration from the emerging trends, but personalise them by adding elements that mean something to you. Trust yourself to know what will revitalise you in your own, safe sanctuary.

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Dried Botanics

Image Courtesy of SHF

Working into the Mindful Minimalism and Japandi trends, dried flowers and branches allow for the vital re-connection with nature without overwhelming the senses. A simple botanic feel with unannounced organic colours root any space with the outdoors.

Return to nature

Image Courtesy of Bang & Olufsen

Illuminating Trends The cold, industrial-style lights are being re-envisioned with hand-blown glass, wicker, wood and stone – fused with copper and gold brass - creating undefined shapes that illuminate every space. The simple, natural lighting styles are being cleverly digitised, allowing for Smart lighting functionality. With the mere touch of a button, every aspect of home illumination can be remotely controlled, offering security and style in one motion.

Wicker Returns The former industrial trends of steel and light have softened into the organic Wicker Trend that is weaving its way into design. Rather than the traditional organic colours, wickerlastic is being re-discovered in the classic black, perfectly partnering with the Geometric Monochrome Trend. Image Courtesy of Eurolux

HINTS OF THE ‘70’S The 1970s Home Décor Trend is also finding its place in the 2019 décor and design realm, with boho chic and retro glam reflected in key elements such as lighting, ribbed fabrics and re-used bricks. The 1970s style calls for bold confidence in colours and shapes with a design that integrates easily into the modern-style trends. 76

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DECOREX JOBURG 2019 7 – 11 August, 10am - 6pm daily Gallagher Convention Centre Ticket Prices: Adults – R120, Student/Pensioners – R100, Kids U12 – R20, Trade – R100 For more information, visit: www.decorex.co.za

The right tone A vital component of every décor aspect is colour. And you can expect some really exciting tones and hues entering 2019. Ice cream/gelato pastels on feature walls, dining room chairs, table runners, scatter cushions, vases or doors. A touch of these Spring colours will enliven a room. New mint is a gender-neutral colour with a futuristic feel, forecast to be the colour for 2020. Earthy colours and warm neutrals allow us to transcend the cold, sterile shades of previous years and embrace the warmth of nature. Layers of burnt orange, warm beiges and shades of green create a soothing atmosphere. Believed to be the colour for 2019, Night Watch is a lush, rich teal which is calming, fresh and healing. The vibrant Gen Z yellow is being mixed with greys as a pop of colour. It can be used to brighten a door or even room as a feature wall. Sage green is a subdued, almost neutral colour that works well with dusty pink, offering a fresh interior accent.

MY LIFE

Balanced

2019 â&#x20AC;¢ MY TSHWANE RACE MAGAZINE

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Finding a nutritional balance

Finding a balance between life and work

So often we hear the phrase ‘balanced lifestyle’, but what does this mean? Is it possible to live a completely balanced life? In our day and age where it’s cool to be busy, it might be a bit unrealistic to expect to achieve complete balance but there are some small changes you can make to help you become a more balanced person.

Juggling a career and a family can be an ongoing challenge but it is possible to feel satisfied with both. When you and your partner get home from work and the kids get home from school, forget about work and be present with them. Ask your family how their day was and show an interest. If thoughts of work start to come creeping in, force them out of your mind. If you need to work at night, set aside an hour or two when the kids are in bed and your hubby’s watching TV. If you have so much work that you can’t keep up and have to work all hours, learn to say no. One person can only take on so much and if you are overwhelmed with work, talk to your boss. You can’t find balance between work and life if all you do is work and you have no life.

Nutritional balance means that you eat the right amount of calories to support your basal metabolic rate (the amount of calories needed for basic functions such as breathing, digestion and central nervous system) and have enough left over to meet your daily activities. If you feel tired halfway through the day, you might not be getting enough calories and you should try to add a healthy 200-300 calorie snack to your day. If you are gaining weight, you need to lower your calorie intake and increase your calorie expenditure. Making small changes like swapping one cup of coffee during the day for a glass of water, adding one piece of fruit to your daily diet or dishing up half a spoon less at dinner time can go a long way to helping you find a nutritional balance.

iving a balanced lifestyle means having a healthy mind and body, a positive outlook, focusing on good habits and good stress management techniques. A well balanced person leaves work at the office, follows a nutritious diet and gets a healthy amount of exercise and sleep. This might seem like a lot to fit into one day, but we will show you where you can make almost unnoticeable changes in a few areas of your life that will go a long way to helping you find your own balance.

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Finding an active balance

Finding a digital balance

This one can be tricky because most of us are forced to stare at screens all day long but if you’re following our advice so far, you should already be getting less screen time. Spending time with your family and taking a few minutes to get some exercise is all less time for you to be on your phone or in front of your laptop. Putting your phone away at least 20 minutes before bed can help your brain unwind in healthy ways and will help you sleep better too. To resist temptation, leave your phone on the other side of the room if you need to. Just these few minutes spent in the real world rather than the digital world will set you well on your journey to finding a balance between the two.

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Even I’ve used the “I don’t have time to exercise” excuse. But that’s what it is: an excuse. 15 minutes a day is all it will take to set you on your journey to achieving an active balance, not to mention how much better you will feel, how good you will start to look, how much better you will sleep, how much better your circulation and heart health will get, this list can go on and on. 15 minutes is 1% of your day. One percent. You have another 99% of the day to be busy, use this 1% for yourself. Instead of lazing in bed with coffee before you get ready for work or sitting for half an hour on social media when you get home, use half that time to do an online exercise or yoga video. There are tons out there and you are bound to find something you like. If exercise videos aren’t your thing, go outside. Run around, play, dance, be creative. Drag the rest of the family in and with the right attitudes, it can double up as family bonding time too. Finding a balance in your life doesn’t mean setting up rigid regimes and hectic schedules. Small changes are all it takes. When you feel satisfied with your life, you are full of energy and radiate happiness, you look and feel healthy and you are able to deal with the challenges life throws you in healthy and constructive ways, you have found balance.