SPAR My Race Magazine 2014

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MD’s Letter Editor’s Letter SPAR Race Organising Committee SPAR Charity Beneficiaries Keeping You in Touch 2013 Race in Pictures Gary Rom’s Shavathon 2014 Brand Ambassadors Your Handy Pull Out Map & Guide A SPAR Near You

To be happy, it first takes being comfortable being in your own shoes. The rest can work up from there.

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Fitness 23 45

Our Ultimate Running Guide Top Running Watches

Health 49 53 55

Intelligent Weight Loss Holistic Health with Dr Arien My Beauty Box

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Style 59 62 64

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Gary Rom’s Hair Care Tips Top Winter Fashion Choosing the Best Running Shoe

Time 67 68 72

Menlyn Park Expansion Reverse the Signs of Time Gardening to De-stress

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Powerful Relationships

It’s hard to believe that a whole year has passed since I last sat down to write my greeting to all of our race entrants. In looking forward to this year’s race and reflecting on the 16 races that have gone by, I am amazed by the different relationships that have been built over the years – our relationships with our loyal SPAR customers, with our race entrants who have supported our cause year after year, our relationship with Super Sport Park where our race has found its home and SPAR’s relationship to sport in general. These are all powerful forces within our company and have an equally powerful impact on those involved – least of which, our race beneficiaries.

Our relationship with the City of Tshwane and Athletics Gauteng North is a special one which epitomises SPAR’s ethos of aligning, and getting involved with local government and relevant bodies as a medium to touch the community.

I would like to extend my sincere thanks to our sponsors and partners with whom we have enjoyed a longstanding relationship. It is through you that we are able to invite Pretoria’s women to run for an important cause and we feel that through this partnership, we are able to exact real change within our community. Every year we are able to transform a stadium into a charity hub where R250 000 goes back into the community. This would be hard to pull off without our relationship with Super Sport Park. Super Sport Park has strong ties to the community and region, which is something that SPAR and Super Sport Park have always had in common.

SPAR North Rand has always been involved in the support of local charities and various sports related sponsorships in the region. The Pretoria SPAR Women’s Challenge aside, we have also extended our support to soccer, netball and other local road race events. I believe that apart from keeping your body healthy and revitalising your mind, sport has an amazing ability to build character, improve confidence and most importantly – bring people together and that is precisely the kind of relationship that our brand is proud to have.

Desmond Borrageiro

MANAGING DIRECTOR SPAR NORTH RAND

Thank you to all our Sponsors:

If the shoe fits

wear it!

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2014 • MY RACE MAGAZINE

My Shoes, Your Shoes

Once again, the most beautiful part of my year has arrived. The 2013 race was such a resounding success that I am more excited than ever to see the turnout of runners this year. The organising committee has outdone themselves this year with almost every aspect of the race topped and bettered.

From logistics and the race route to entertainment and prizes – the organising committee have set out to wow you this year and I have no doubt that it is going to be a flawless event and that an amazing turnout will ensure that Pretoria keeps its title as the largest in both the SPAR series and in South African road races. One example of this is the new start of our 5km route. After years of trying to make this happen, the organising committee is ready to wow you with a new starting point that will better accommodate all of our runners. Every year, the months of planning and stress are worth it once we see how much the runners enjoy themselves. I can’t express the overwhelming sense of pride and achievement that I feel at the end of each race day.

We are grateful to the thousands of participants who enter because it is you who makes the race possible. Without the runners, there is no race and at the end of the day it is about them – they are the ones supporting the event and making our donations to the beneficiaries possible. It is very moving to witness so many of Gauteng’s women running side by side each year for a common cause. In that moment each of us is inexplicably linked by one goal.

While running this year’s race, I want you to think about what this means to you and to think about the woman running next to you. Put yourself in her shoes, is she a lawyer, a doctor, a teacher, a mother, a daughter? Imagine all the ways in which her life might be different from yours – and from the lives of those less fortunate than we are. This makes the running of the race side by side that much more meaningful for each of us. No matter where we come from or what lives we lead, SPAR has achieved something phenomenal in a race that puts women who all walk in very different shoes on a singular path. A phenomenal achievement that would never have come to be without you.

I wish you all the best for this year’s race. Train hard and run to win! See you on race day.

Retha Ingenbleek

SPAR WOMEN’S CHALLENGE RACE ORGANISER

Before you judge a woman, walk a mile in her shoes.

After that who cares? She’s a mile away and you’ve got her shoes.

This publication is proudly produced by Free Radical Media. ww.freeradicalmedia.co.za PUBLISHER Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za EDITOR Retha Ingenbleek SPAR Women’s Challenge – Race Organiser 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,

Official SPAR Photographer: Reg Caldecott SPAR Map Illustrations: Rob Foote ADVERTSING SALES Sales office: +27 87 820 4624 sales@freeradicalmedia.co.za Ilse Mather: +27 83 675 0331 mediaoptions@tiscali.co.za CONTRIBUTORS Retha Ingenbleek, Desmond Borrageiro, Nicola Weir, Gerda Van Schalkwyk, Natasha Bryant, New Balance, Oxigen Communications, Linda Wasmer Andrews, Melissa Rom, Freya Labuschagne, Primedia, Josh Clarke, Susan Steinbach, Mimmie Lancaster, Exercise Intelligence.

My Race Magazine is published annually by Free Radical Media. My 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 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 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 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.

2014 • MY RACE MAGAZINE

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Words from the 2014

Organising Committee THIS YEAR’S HARDWORKING ORGANISING COMMITTEE HAVE BEEN WORKING BEHIND THE SCENES FOR MONTHS PLANNING TO BRING YOU YET ANOTHER FUN DAY OF RACING AND CELEBRATING SOUTH AFRICA’S WOMEN. THEY TOOK A FEW MOMENTS TO GIVE YOU A GLIMPSE INTO WHO THEY ARE, WHAT THEY DO AND A FEW RACE SECRETS.

ANNA-MARIE & ANDRE DE BEER - BRANDING ORGANISERS

I still h ave feet on my the ground ,

What is your favourite moment on race day?

Anna-Marie & Andre: When the first athletes for both the 5 and 10km come over the finish line and we know that the course is working smoothly.

I just w ear better shoes.

What does “to walk a mile in another woman’s shoes” mean to you?

Anna-Marie & Andre: Putting yourself in someone else’s position and life, to try and imagine their pain, frustration or joy.

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Venter

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2014 • MY RACE MAGAZINE

Venter

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If you were a shoe, what shoe would you be and why?

Anna-Marie: 100% New Balance.

Because they are very supportive for all surfaces, comfortable, trustworthy, always good looking and light weight.

Andre: I would be a running shoe so that I could run the Spar Women’s Challenge.

quick thinking and a brilliant team who work together.

nightmare is having to pack everything away after the race.

What does “to walk a mile in another woman’s shoes” mean to you?

To walk a mile in another women’s shoes means don’t judge a lady until you see what she may have had to endure in her lifetime.

HOWARD MUIR

RICHARD SCHEPPEL – FINANCIAL ADVISOR

What does “to walk a mile in another woman’s shoes” mean to you?

To walk a mile in another women’s shoe means ‘humanity’ or Ubuntu. Most people have lost that touch of humanity and as a rainbow nation we need to walk the walk and feel the pain in someone else’s life and go an extra mile to help out.

What is your favourite moment on race day?

When they play the music for the first runner of the 10km race and they come into the stadium and you see all the spectators going wild as if they have won the race themselves. That way I know we have done well as a team this year.

If you were a shoe, what shoe would you be and why?

I would love to be a shoe that would be able to last forever and never run out, or to be a shoe that helps the disabled who battle to walk.

GERDA VAN SCHALKWYK – CLUBS AND COMPANY INFORMATION OFFICER

What is your favourite moment on race day?

My favourite moment on race day is in the morning before everybody arrives for the race. The calm before the storm, that moment to collect and reflect on all the work we have done to come to that moment.

What does “to walk a mile in another woman’s shoes” mean to you?

To me it speaks to the fact that we are all different and we need to appreciate the diversity and our backgrounds. There is a quote that I particularly like: ‘be kind to people, for everyone you meet is fighting their own battle.’

RHONA SCHEPPEL – FINANCIAL DIRECTOR

Tell us something that no one knows about behind the scenes of the race?

Something that no one knows is the sheer magnitude of getting all the t-shirts delivered to the different SPAR shops and ensuring that all the participants are able to get a t-shirt. Having to order just that few more t-shirts at the last minute and making sure we get them in time. This is just one detail of many issues that takes

What is your favourite moment on race day?

My favourite moment on race day is the start, as it is an awesome sight seeing all the runners all together in a sea of a single colour.

What does “to walk a mile in another woman’s shoes” mean to you?

To walk a mile in another women’s shoe is to be understanding and sympathetic to a disgruntled lady as you do not necessarily understand the cause of her dissatisfaction.

If you were a shoe, what shoe would you be and why?

I would like to be a flip-flop as it epitomises being as free as a bird in both mind and movement.

NATASHA & CONRAD VENTER – ACCOUNTANTS

What is your favourite moment on race day?

Natasha: My favourite moment is always going up to the VIP section and seeing the masses of people on the field knowing that I had something to do with their happiness. It always brings a tear to my eye.

Conrad: I have an intense feeling of satisfaction when the starting pistol goes off, knowing that the race has started with no problems.

Tell us something that no one knows about behind the scenes of the race?

Natasha & Conrad: The race never ends for the LOC. The minute the current race finishes on race day we start the planning for the next one.

If you were a shoe, what shoe would you be and why?

If I could be a shoe I would be a balanced and foamy shoe because they don’t make people too tired.

MALCOLM DRYSDALE – STADIUM MANAGER AT SUPER SPORT PARK

Tell us something that no one knows about behind the scenes of the race?

Something that no one knows is the amount of hours spent to ensure everything runs according to plan and that the venue is ready.

What does “to walk a mile in another woman’s shoes” mean to you?

To walk a mile in another women’s shoes means to understand and respect the trials and tribulations another has to face.

JACO VAN DYK – SUPERSPORT PARK

What does the phrase “to walk a mile in another woman’s shoes” mean to you?

All the women are so blessed to be able to do the race while there are so many women that will give anything to do it, and cannot. Life is hard out there.

If you were a shoe, what shoe would you be and why?

I’m training every day, wearing New Balance Cross trainers and I think they are the best running shoes ever, so I suppose I would be a pair of orange New Balance cross trainers.

SOPHIA MATLOU – INFORMATION OFFICER

Tell us something that no one knows about behind the scenes of the race?

Behind the scenes is hectic but the worst 2014 • MY RACE MAGAZINE

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A Safe

Haven SPAR Race Beneficiary,

Irene Homes

ISERS THE RACE ORGAN SPAR A OF THE PRETORI NGE HAVE WOMEN’S CHALLE RACTS TASKED THE CONT HOMES CENTRE AT IRENE WITH IN PRETORIA EAST 000 PACKING SOME 25 ME FOR TI GOODIE BAGS IN THE RACE.

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he Contracts Centre at Irene Homes is a Protective Work Centre ensuring a safe environment for residents and day workers who enjoy the social interaction and daily activities of the Workshop. The Workshop offers a service to the business community, completing mail shots, packaging and light industrial assembly work at competitive rates.

During this time of the year the Contracts Workshop is a happy but hectic hive of activity as the team works furiously to complete this massive task on time.

“We are stocked to the hilt with items to be packed into the goodie bags,” says Angela Cassel, Manager of the Contract Workshop. “These activities provide a sense of achievement to our mentally and physically disabled beneficiaries and assist in the development of new skills. We are passionate about our beneficiaries and they simply love SPAR. It is a hive of happy activity as they pack the goodie bags for the SPAR Women’s Challenge, giving them a feeling of great satisfaction as they feel they are contributing something to the community.”

The Contracts Centre is a registered Protective Day Centre serving 69 mentally and sometimes physically disabled men and women in a safe environment. “Our beneficiaries love packing for the SPAR race and take it very seriously, working with 6

2014 • MY RACE MAGAZINE

Stocked to the with SPAR Prod hilt ucts SPAR Women's Challenge Beneficiaries also include...

Packing the gs 2013 Goodie Ba a staff team and volunteers. And to SPAR: Thank you for the dignity that is afforded to our beneficiaries by your choosing us to carry out this important job,” concludes Cassel.

Irene Homes provides a home to 84 women of all races who are housed in 8 houses. Many of these ladies are orphans and the financial responsibility for them is completely shouldered by the Homes.

Residents participate in household chores as well as social activities and the community often treats them to outings.

The Therapy Workshops which include activities such as knitting, weaving and ceramics provide a safe, protected environment for residents to learn skills in a therapeutic and non-stressful environment.

As a non-profit organization the Homes faces the same financial challenges as other such organizations and donations, both in kind or financial, are always welcomed and greatly assist the Homes in meeting their financial responsibilities. Irene Homes is registered with, and recognized by the Department of Health and Social Development and is funded by both private, business and corporate donations as well as the fee income and donations from families.

For more information or to make a donation, contact Irene Homes on 012 667 1035.

Jacaranda Good Morning Angels

Good Morning Angels is a Jacaranda FM CSI initiative founded and spearheaded by Dianne Broodryk. The program is broadcast on The Complimentary Breakfast every Wednesday morning. Throughout the year, an average of between 60 and 70 individuals, families or community projects are helped, through the kindness of sponsors. Email requests for assistance for people in need to angels@jacarandafm.com.

Help-Net

The Help-Net Fund is a non-profit organization that focuses on the care and rehabilitation of abused, neglected and abandoned children. The Help-Net Fund works to source the funds to establish SafeHouse places of safety countrywide.

SafeHouse focuses their resources on care, love, provision of basic needs and healing tools such as counselling. You can play an important role in Help-Net’s funding structure by signing a debit order for the amount of your choice.

Chrysalis

The Chrysalis Foundation is a life skills and finishing school course for girls from 14 to 18 who have been traumatised, and are living in children’s homes, places of safety or foster care. The purpose of the Chrysalis Foundation is to enable the girls to attain self respect and confidence and to reach their full potential. Several past students have secured good jobs and many have been successfully placed in rehabilitated parental or family care.

Keeping in Touch

WE WOULD LOVE TO KEEP IN TOUCH WITH YOU. LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER.

LIKE

THE SPAR WOMEN’S CHALLENGE

FACEBOOK PAGE AND WIN!

Recent Posts Elize Liebenberg Die jaar is dit my vierde jaar en ek geniet dit baie om die SPAR Women’s Challenge te doen, sien uit na die jaar!

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10 Lucky Facebook followers

Marlene Loopstra My 4 year old was very happy with her medal! She did the 5 km with me...

Xonix running watch

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stand the chance to win a These sporty timepieces will measure your heart rate and calculate calorie consumption based on pre set personal information and they are water resistant up to 100m!

Search for the

SPAR Women’s Challenge Pretoria Facebook page and Like the page before 30 August 2014.

The future’s got a million roads for you to choose, but you’ll walk a little taller in some high heel shoes.

Visit: www.ladiesrace.co.za SPAR Women’s Challenge Pretoria @SPARladiespta 8

THIS IS WHAT YOU SAID ON FACEBOOK

2014 • MY RACE MAGAZINE

Margaret Brown Here is a photo of all my medals and T-shirts from 2001 till 2013

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Liandi Jordaan Venter Thank you for a well organized and fun race Saturday. I had so much fun with my mom. Was a real girls day out. Thank you to all the organizers and to Spar for making if special. See you at the next one Like • Comment • Share

Jenna Challenor Thank you for an amazing race - you certainly know how to treat athletes...it was amazing! Loved every minute of it!

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Cecilia Geyser So baie geniet, sien jul volgende jaar weer!

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Visit our Facebook page to write a comment...

A Beautiful Memory

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2014 • MY RACE MAGAZINE

LAST YEAR’S RACE WAS OUR MOST BEAUTIFUL SO FAR. THANK YOU TO EVERYONE WHO WORKED HARD TO MAKE THE DAY A SUCCESS! CONGRATULATIONS AGAIN TO OUR TOP THREE 2013 RUNNERS; MAPASEKA MAKHANYA, RENE KALMER AND IRVETTE VAN ZYL AND TO ALL OF OUR LOYAL LADIES WHO GAVE THE RACE THEIR ALL. WITHOUT YOU, THE GENEROUS DONATIONS THAT WE MAKE TO OUR EXTRAORDINARY BENEFICIARIES WOULD NOT BE POSSIBLE. THANK YOU MOST OF ALL TO SUPER SPORT PARK – THE HOME OF OUR RACE!

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Before

All for

After HOW FAR WOULD YOU GO TO SHOW YOUR LOVE AND SUPPORT TO A LOVED ONE BATTLING CANCER? THIS GROUP OF PRETORIA WOMEN JOINED HANDS IN A FEAT OF LOVE THAT WILL MOVE YOU TO TEARS.

O

ne Sunday in February 2014, Gary Rom Hairdressing took on the challenge to help a group of friends who wanted to show their support for their friend, Gerdi, who was diagnosed with breast cancer. The group of courageous ladies comprised of friends, Gerdi’s sisters, and her mom. They were exceptionally brave and high spirited, knowing what they were doing for their beloved Gerdi. In the interim, Gerdi had no idea what was taking place, and all would be revealed at a surprise breakfast for her later on.

Melissa Rom, Head of Marketing at Gary Rom, explains why the process of losing your hair – or even volunteering to have it shaved off – can be a very emotional process for any woman.

“Despite the fact that each lady had a different length of hair, women become attached to their appearance and their hair as they know it. It is part of who we are, part of our daily routine, and something we take for granted so easily.”

She goes on to describe what it was like to see this brave group of women take the plunge. “We began by shaving Gerdi’s mom’s hair. As you can imagine it was an exceptionally emotional moment. Her two other daughters held her hand,

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2014 • MY RACE MAGAZINE

side by side. Throughout the day, we drank champagne, laughed and cried together.

We then started with Gerdi’s two sisters, more tears, more champagne, more laughter...and so the morning progressed.

The emotion we felt in our salon at The Grove that day, is something we will never forget. We then joined Gerdi’s family and friends to experience her reaction as she walked in for her surprise breakfast, only to see what her friends and family had done for her. We are extremely proud to have been a part of this process and a truly miraculous event. The GRH team which assisted on this special day, will forever hold this experience close to our hearts.

We wish Gerdi well in her fight against cancer, and we have no doubt she will come out stronger than before!”

Watch the v

Scan the

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ideo:

to watch

SPAR Women’s Challenge joins the fight against Breast Cancer!

Race proceeds will be generously donated to initiatives committed to the battle against breast cancer. The Jacraranda Good Morning Angels will receive a donation that will assist five individuals who are battling the disease while Breast Cancer survivor and author of Whispers of Hope, Zoleka Mandela, will also receive much needed funds for her survivor and research initiatives.

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2014 RACE BRAND AMBASSADORS

Uniting to Support the SPAR Women’s Challenge

Mrs. United Nations South Africa is a national competition that gives married women a platform to make a difference in their communities, charities and families. Its founder together with four Mrs UN Alumni have come on board as brand ambassadors this year as a way of showing South African women that if you believe in change, anything can happen.

OUR 2014 BRAND AMBASSADORS WERE CHOSEN FOR THEIR EFFORTS IN USING THEIR POSITIONS AND SUCCESS IN LIFE TO MAKE TANGIBLE CHANGES TO THE WORLD AROUND THEM. THEY REPRESENT THE SPIRIT OF THE RACE AND THE EPITOME OF THE VALUES IT REPRESENTS. THIS YEAR’S GROUP INCLUDES REPRESENTATIVES OF THE MRS UNITED NATIONS INITIATIVE AND A VERY SPECIAL PRETORIA COUPLE.

Zanti Swanepoel In 2001 Zanti was crowned Mrs United Nations International 2001 in Palm Springs, California. By becoming the first South African woman to achieve this honour, she fulfilled one of her many life-long dreams. Zanti was appointed as the Mrs UN Director for Africa and specifically for Mrs UN South Africa by the International Organization in 2004 after proving to be a worthy ambassador for women not only in her country, but also internationally.

Zanti appears in many magazines, radio talks and TV programs. She is a wellknown public figure and an advocate for children’s rights. She was also chosen by Finesse Magazine as one of the “Top 50 Most Dynamic Women” in South Africa

in 2005. Zanti has won many awards for her community work such as the Nelson Mandela Ambassadorial Award and many others for community building and upliftment programs. Zanti is the loving wife of Louwerens Swanepoel a Para-Olympic Athlete and mother of four beautiful daughters Nikita, Sevannah, Abygail and Decota and the proud parent of two step children Merushcka and Marlou. In everything she does, her husband and children take first priority.

Zanti Swanepoel

Ingrid Burger

Ingrid Burger 16

2014 • MY RACE MAGAZINE

Ingrid is currently crowned as Mrs. United Nations South Africa 2014. In 2012 she founded Acting Hope as a way to lend her teaching experience and skills acquired to a sustainable project that could give children the opportunity to discover their own talents and purpose.

Acting Hope builds on children leaving a legacy of giving back to others and their environment. Children are actively getting involved throughout communities in South Africa to change, develop and uplift

other children’s views of environmental, economic and emotional issues. Children are a great inspiration for other children, through discovering their own individual talents and abilities they can plan, organise and implement sustainable projects in their communities. In September 2014, Ingrid is participating internationally in Jamaica for a World title in Community Service.

Ingrid is highly motivated and driven to be actively involved in the improvement and development of communities in South Africa as well as overseas.

They went into my closets looking for skeletons, but thank God, all they found were shoes, beautiful shoes.

Dr Toni Jay Dr Toni Jay is a doctor specializing in Plastic and Reconstructive Surgery. She was the 2009 winner of Mrs United Nations South Africa and Mrs United Nations International held in Jamaica. Dr Jay is also the international author of the book The Business Plan According to Proverbs. Her main charity is doing prison outreach across South Africa where she partners with organizations to distribute a booklet titled The Survival Guide.

The rate of repeating undesirable behaviour is high with up to 90 percent of released prisoners returning to crime. She aims to reduce these numbers by bringing the gospel of Jesus to these people. She is furthermore a motivational speaker and can be followed on twitter @DrToniJay. She has done the SPAR women’s challenge, loved it and is a proud ambassador.

Dr Toni Jay

Londiwe Moyane Londiwe is a 2013 Mrs UN finalist and founder of Smiles, her project in Pretoria. She also founded Mpuma Jobz, a Facebook page and community initiative that she runs single-handedly and without outside financial assistance. “I’m doing it out of the love of the people of South Africa,” she says, before adding that this will be her first SPAR Women’s Challenge race and that she is looking forward to running side by side with the ladies that she is representing as a brand ambassador.

yane Londiwe Mo Martha Nkele Thamae

Martha Nkele Thamae

Martha Nkele “Soso” Thamae is a loving wife, mother of 3, an Entrepreneur, Breast Cancer Survivor and a National Finalist for Mrs United Nations South Africa 2013/2014. She actually walked away from the competition with three awards including Public Voting, Country Custom and Beautiful Smile. She is a co-founder of Letlhaseli Enterprise whose main activity is holding empowering workshops and events, and is also founder of SLG, an initiative focusing on womens’ image. She is extensively involved in charitable community work supporting Oliver’s House, The Breast Health Foundation, Hope for the People Centre, Hlengiwe Women of Destiny, Lethlabile Old Age Home, and Adonai Fellowship Centre.

She is especially committed to her work with the Breast Health Foundation after she received overwhelming support following her breast cancer diagnosis in 2012.

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2014 RACE BRAND AMBASSADORS

Celebrate Our Chance to

Pretoria’s Women

Pretoria’s favourite sporting couple, Pierre and Juanné Spies, are putting their stamp on this year’s SPAR Women’s Challenge as brand ambassadors. We chatted to them about their reasons for coming on board.

P

ierre has enjoyed a long and triumphant career in professional rugby as a Blue Bulls player and representing his country as a Springbok.

On top of that he is a father and successful business man. This all adds up to a pace and a lifestyle that is very hard to deal with alone. Luckily for Pierre he has a caring and supportive spouse and he is the first to recognise the pivotal role that she has played in his success. They say behind every great man is an amazing woman – and Pierre is the first to admit that in his case this old adage rings true. This is also the reason why he wanted to contribute his time to the SPAR Women’s Challenge.

“I jumped at the opportunity to represent the race and everything it stands for,” says Pierre.

This year’s theme My Shoes, Your Shoes examines what it means to walk a mile in a woman’s shoes and Pierre and Juanné saw this as a chance to represent and celebrate all the women who do for their husbands and partners, what Juanné does for Pierre. “I am sure that I am not the only woman who believes in supporting your husband and family. I am here to represent all the women who share these values and let them know that the role they play is not only recognised but 18

2014 • MY RACE MAGAZINE

appreciated,” says Juanné.

They decided to represent the race as a couple as a reflection of their approach to life, love and marriage. “I want to take this opportunity to celebrate and show gratitude not only to my beautiful and giving wife, but also to all the other women out there who do the same for their families. I literally want to put myself in their shoes and show them that although it may be hard at times, putting effort into supporting one another is worth it,” says Pierre.

“Ultimately this is my chance to to say thank you,” Pierre concludes.

“Juanné’s support has been remarkable and unwavering for all these years. This is my chance to give back and I cannot imagine a better way of doing it than by giving back, not only to her but to every woman in Pretoria. They each deserve to be celebrated.”

I jumpe d at th e opportu nity to repres ent the race and ev erythin g it stands for

A happy family

Fitness

Running

Guide My Ultimate

WELCOME TO THE FULL MY RACE PREPARATION PROGRAMME.

FROM STARTING YOUR TRAINING AND NUTRITION TO WORDS OF INSPIRATION AND A GUIDE ON THE BEST SHOES TO WEAR ON RACE DAY, WE HAVE COMPILED EVERYTHING YOU NEED TO ACHIEVE YOUR POTENTIAL AT THE 2014 SPAR WOMEN’S CHALLENGE.

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Fitness Up and Running!

O

ur running programme will have you ready to run the 5km race in just nine weeks and will explain to you how to up your game to the 10km stretch!

This programme is designed to get just about anyone off the couch and into your running shoes! Its secret is that it’s a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you’re ready to run 5 kilometres.

It is based on the popular Couch to 5km which has been followed by thousands of people all over the world since its introduction in 1996. The philosophy behind the idea is that running does not need to be painful and time-consuming: it can be rewarding and the 5km training program will deliver results that you, the participant, can really see.

So if you are reading this because you want to make changes in your life, but you have no idea how to set about doing it, then the 5km training program could be exactly what you are looking for. The program has been designed for people who are maybe embarrassed to go out for a run, who have not been physically active since high school, and who do not want to join a manic exercise group that leaves you feeling sick and exhausted after each session. The bottom line is, you want to get fit, but you want to feel comfortable and in control while doing it.

If this sounds like you, then read on.

The premise behind the 5km training program is simple: to introduce you to regular jogging sessions that do not push you so hard that you get injured, or are put off exercise forever. The 5km training program is based on nine weeks of gradual progress that will help you transform from a couch potato to a person who is confident running 5km. It takes you through the process at a pace that you can cope with and, unlike so many other training programs, it doesn’t leave you feeling exhausted at the end of each session. In fact, the 5km training program could be called a walking and jogging program, as it allows you to vary the pace to suit your fitness levels.

HELPFUL HINT: You have made a decision to start jogging. What do you do now? A visit to your doctor for a check-up is vital before you embark on an exercise program, then pull on your jogging kit and leave the house. It doesn’t matter whether you walk, jog or a combination of the two. The important thing is that you commit to going for a jog on a regular basis; three times a week for about 40 minutes is a good starting point.

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2014 • MY RACE MAGAZINE

Somewh

ere in the worl d someone is training

when you are not.

When yo u race he r,

she will win .

Fitness

My Running Programme THE DESIGNER OF COUCH TO 5KM, JOSH CLARKE, WAS DETERMINED THAT NO-ONE WOULD SHARE THE AGONY HE WENT THROUGH IN HIS FIRST FEW MONTHS OF TRAINING. HE SAYS: “TOO MANY PEOPLE HAVE BEEN TURNED OFF RUNNING SIMPLY BY TRYING TO START OFF TOO FAST. THEIR BODIES’ REBEL AND THEY WIND UP MISERABLE, WONDERING WHY ANYONE WOULD POSSIBLY WANT TO DO THIS TO THEMSELVES.”

I

f you visit running forums, you can read the experiences of thousands of other runners who have started exactly where you are. There are people who just decided that they needed to get more active in their lives, there are people who needed to change their lifestyle for health reasons or to lose excess weight and there are people who felt that their lives were spiralling out of control and they needed something that would get them grounded again. Whatever your reason, the 5km training program will get you on track to a healthier, more active lifestyle. The running forums will also give you ideas for varying your training by visiting different running locations and terrains – if you get fed up with pounding the tarmac, you might decide to visit the beach or a forest trail. Join an online forum or Facebook Page. They will give you all sorts of new ideas, posted by people who have been there before you.

Once you have embarked on the 5km

HELPFUL HINT: It’s vitally important to stay hydrated at all times when training for a race. Your body can’t function properly without water, so drink plenty of it – and also mix in sports drinks after a run or workout to replenish the sodium your body loses when you sweat.

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2014 • MY RACE MAGAZINE

training program you might find that you cannot keep to your commitment to run three times a week. This might be due to work pressures, you might find that you are struggling to find time, or you might fall ill and be unable to run at all – none of this matters. You can stretch the program out to last as long as you want it to. If you miss a week, that is fine, just move your schedule back. If you feel you are being pushed along too fast then repeat a week.

The beauty of this 5km training program is that there are no set rules.

Each session should last for 20-30 minutes, this amount of time spent exercising will help you reduce your weight, tone your muscles and get you fit.

You can approach the 5km running program in two ways: you can run for a time or you can run for a distance. You might say: ‘I am going to run as far as I can in 20 minutes,’ or

you might decide to run 3km. Either way, don’t make the time or the distance an allencompassing target – if you don’t quite keep running for 20 minutes or if you fall short of the 3km target that is not the end of the world, the important thing is that you are enjoying getting active and following your 5km training program.

Fitness

WEEK

WORKOUT 1

WORKOUT 2

WORKOUT 3

01

Brisk five-minute warm-up walk.

Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.

Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.

Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

02

Brisk five-minute warm-up walk.

Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.

Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.

Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

03

Brisk five-minute warm-up walk, then do two repetitions of the following: • Jog 200 metres (or 90 seconds) • Walk 200 metres (or 90 seconds) • Jog 400 metres (or 3 minutes) • Walk 400 metres (or three minutes)

Brisk five-minute warm-up walk, then do two repetitions of the following: • Jog 200 metres (or 90 seconds) • Walk 200 metres (or 90 seconds) • Jog 400 metres (or 3 minutes) • Walk 400 metres (or three minutes)

Brisk five-minute warm-up walk, then do two repetitions of the following: • Jog 200 metres (or 90 seconds) • Walk 200 metres (or 90 seconds) • Jog 400 metres (or 3 minutes) • Walk 400 metres (or three minutes)

04

Brisk five-minute warm-up walk, then: • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes) • Walk 400m (or 2-1/2 minutes) • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes) • Walk 400m (or 2-1/2 minutes) • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes) • Walk 400m (or 2-1/2 minutes) • Jog 400m (or 3 minutes) • Walk 200m (or 90 seconds) • Jog 800m (or 5 minutes)

05

Brisk five-minute warm-up walk, then: • Jog 800m (or 5 minutes) • Walk 400m (or 3 minutes) • Jog 800m (or 5 minutes) • Walk 400m (or 3 minutes) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 1.2km (or 8 minutes) • Walk 800m (or 5 minutes) • Jog 1.2km (or 8 minutes)

Brisk five-minute warm-up walk, then jog 3.2km (or 20 minutes) with no walking.

06

Brisk five-minute warm-up walk, then: • Jog 800m (or 5 minutes) • Walk 400m (or 3 minutes) • Jog 1.2km (or 8 minutes) • Walk 400m (or 3 minutes) • Jog 800m (or 5 minutes)

Brisk five-minute warm-up walk, then: • Jog 1.6km (or 10 minutes) • Walk 400m or 3 minutes) • Jog 1.6km (or 10 minutes)

Brisk five-minute warm-up walk, then jog 3.6km (or 25 minutes) with no walking.

Brisk five-minute warm-up walk, then jog 4km (or 25 minutes).

Brisk five-minute warm-up walk, then jog 4km (or 25 minutes).

Brisk five-minute warm-up walk, then jog 4km (or 25 minutes).

Brisk five-minute warm-up walk, then jog 4.5km (or 28 minutes).

Brisk five-minute warm-up walk, then jog 4.5km (or 28 minutes).

Brisk five-minute warm-up walk, then jog 4.5km (or 28 minutes).

Brisk five-minute warm-up walk, then jog 5km (or 30 minutes).

Brisk five-minute warm-up walk, then jog 5km (or 30 minutes).

The final workout! Congratulations!

Brisk five-minute warm-up walk, then jog 5km (or 30 minutes)

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Fitness

05 Steps to 10km

YOU HAVE MASTERED RUNNING 5KM AND NOW YOU FEEL YOU ARE READY TO STEP UP TO YOUR NEXT CHALLENGE. MAKING THE STEP FROM 5KM TO 10KM IS A BIG ONE AND NO-ONE SHOULD UNDERESTIMATE THE CHALLENGE YOU ARE FACING. JUST AS THE FIRST STEPS FROM BEING A CLASSIC COUCH POTATO TO RUNNING 5KM WERE DAUNTING, SO TOO IS PUSHING YOURSELF TO RUN DOUBLE THE DISTANCE.

01

Deal with time constraints

Running 10km means a commitment to running for longer in your weekly sessions.

If you were running for 30-40 minutes in your 5km program, then you can reckon on running for 60-90 minutes for your 10km program. You need to plan your training program around work, family and social commitments. It might mean that something else has to give. If you are a person who likes to stay in bed on a weekend morning, you might find that on a Saturday or a Sunday you need to get up an hour earlier to fit a run in. Painful as that may sound, it is actually a great thing – you start your day with a real sense of achievement and, despite your exertions, you will find you have higher levels of energy throughout the day!

02

Be Flexible

You might also need to be flexible with your commitments during the week. Can you run during your lunchtime one day a week and then maybe work a little later to compensate for that time? Can you

do without the social gathering after work so you can hit the treadmill. It is a small sacrifice to make for the benefits you are going to feel.

03

Be Patient

There are some important factors to remember if you are to experience success in your 10km program. Don’t go crazy and expect to run at the same pace as you run your 5km. Start easy and build up slowly. Your first few sessions might be combinations of walking and running. If you have managed to get to a point where you can run the whole of your 5km, this might be difficult to accept, but you are now increasing your mileage and this needs to be a steady process. If you push too hard, too early, then illness and injury will plague you and could be real demotivators.

04

Up Your Nutrition

Make sure you adjust your nutrition plan.

If you have been on a calorie controlled diet while following a 5km program, you will want to increase your calorific allowance to match your needs now that you are running

further. You can still work on the basis of expending more calories than you eat, but you will need to compensate as you are burning double the amount whenever you run.

05

Stay Motivated

Be prepared for days when you just don’t feel like doing it! Often the biggest challenge to any runner is getting out of the door. It’s raining, its cold, you’re tired.

The reasons can stack up and conspire to stop you leaving the house. The weapon you have at your disposal is memory.

Remember how good you feel when you are out in the fresh air, or the immense sense of achievement when you have completed a week of activity. If there is a valid reason; you feel ill or you have had to work late, then don’t despair, if you miss a day it is not the end of the world, there is always tomorrow. And be proud of what you are doing. You will already have seen the benefits that 5km has had: weight loss, a toned body, better health generally, higher energy levels, self-confidence and a happier perspective on life; now you can look forward to increasing all of those benefits by reaching for the next target.

2014 • MY RACE MAGAZINE 29

Fitness

Beat Your Time!

How to Run Faster T

here are a number of ways that you can increase your speed and all of these can be incorporated into your current training session. The easiest thing is to introduce some sprints into one or more of your weekly runs. The official name for this type of training is Fartlek training, a phrase meaning speed play in Swedish.

During a Fartlek session you would walk part of the distance, then jog and then add a burst of speed, before slowing to a walk again. This sequence can be repeated as many times as you wish.

If you are exploring how to run faster, another method might be to introduce some sprint intervals into your weekly sessions. Instead of going for a long run, go to a park or find a quiet stretch of footpath

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to work on and do a number of sprints over a set distance. Between each sprint walk back to the start as a recovery and then repeat. You can choose both the distance to sprint and the amount of repetitions you are going to do.

Hill running is another way in which you can improve your speed. Find a hill or an incline and, again choose the number of repetitions and the distance you are going to sprint. This will feel like an incredibly hard work out, so be prepared to feel quite breathless after each repetition and to feel heavy in the legs once you have finished.

You might also consider adding a weights session to your weekly activities.

Building your leg strength is very important in your quest to run faster as the muscles

will generate the power to help you sprint.

Running fast involves much more explosive power than jogging or running.

Remember to do a good cool down and stretch after running faster because there will be a lot of lactic acid build up in your muscles and if you feel really sore, you will not be so keen to do speed sessions again. However, the benefits of learning how to run fast are great. You will burn more calories, you will feel invigorated after a session, you will become a better runner and you will attain new levels of fitness.

A quick trawl around some of the running websites will point you in the direction of some varied running programs, designed to teach you how to run faster.

Fitness

Fuel Running

WORKING YOUR WAY UP TO AN EPIC PERFORMANCE ON RACE DAY ALSO WORKS UP A BIG APPETITE AND WHILE THERE IS A LOT TO BE SAID FOR DEDICATION AND STATE OF THE ART RUNNING SHOES, ULTIMATELY ITS WHAT’S ON YOUR PLATE THAT WILL GET YOU ACROSS THE FINISH LINE.

Carbohydrates Carbohydrates are perhaps the most important element to your diet if you are training for a 5km. Carbs are essential fuel for your body, especially if you are running and working out regularly. Health Writing recommends getting 60 to 70 percent of your caloric intake from carbs, while Cool Running recommends 60 percent carbs and The Running Advisor and Hal Higdon, author of Marathon: The Ultimate Training Guide, suggest about 50 percent carbs. The majority of your carbs should be eaten just before and after a run or a workout.

Great carb sources include vegetables such as broccoli, carrots, cauliflower and eggplant, and fruits such as apples, oranges, pears, peaches, grapefruit, berries, bananas and pineapple. Other carb sources include whole grain breads and cereals, pastas, beans, potatoes, and energy bars. Fruit juices provide carbs as well as other vitamins and minerals you lose during a run or a workout.

Protein Getting enough protein in your diet is also important when training for a 5km. Eating proteinrich foods along with a high-carb meal after a

2014 • MY RACE MAGAZINE

33

Fitness

HELPFUL HINT: hard run or workout can help speed the recovery of your muscles. Cool Running and The Running Advisor recommend getting approximately 25 percent of your total calories from foods high in protein while Hal Higdon recommends getting 15 to 20 percent. Great sources of protein include chicken, whitefish, pork, yogurt, cottage cheese, eggs, peanut butter, seeds, nuts and protein bars. Eat most of your proteins during the times of the day when you are the most sedentary.

Fats Getting some healthy fats into your diet is recommended. Cool Running recommends getting about 15 percent of your daily caloric intake from foods with healthy fats, while The Running Advisor recommends 25 percent, and Hal Higdon recommends about 30 percent fats. Those include nut, vegetable and olive oils, avocados, almonds, cashews, peanuts

Avoid low-carb diets if you are training for a race. Carbohydrates provide your body with the fuel it needs during your training.

Depriving your body of fuel will cause your muscles to tire more quickly and inhibit your ability to get into peak physical condition.

and peanut butter, olives, and fatty fish such as salmon, tuna and cod. Fit your fatty foods in during the times of the day when you are the most sedentary.

Caloric Intake It’s important that you determine how many calories you should take in every day to maintain your body weight and still train and perform at your best. Before you start making changes to your diet, it’s important that you determine how many calories you should take in every day to

maintain your body weight — especially if you will be adding carbs to your diet.

Unused carbs will turn to fat, so if you are taking in more calories from carbs than you are burning working out, you could actually gain weight. If you are already at a healthy weight, you can determine the number of calories you need per day by multiplying your present weight by 13. If you need to lose weight, subtract 500 calories from that number. Creating a deficit of 500 calories per day would help you lose approximately half a kilogram per week.

START MAKING YOUR OWN RUNNING ATTIRE AND TRAINING GEAR

WIN!

One lucky winner stands a chance to win everything you will need to create your own running attire and training gear. A BERNINA 215 sewing machine, a BERNINA 700D overlocker and a Domena EasyBox steam ironing station are up for grabs.

HOW TO ENTER:

Simply answer the question below and email your NAME, SURNAME and your ANSWER, together with the keywords SPAR My Race BERNINA to marketing@berninasa.com or fax to 011 482 8150.

The winner will also receive free training on how to use these products.

QUESTION: Out of which three products does the BERNINA sewing kit consist?

Terms and Conditions Apply. Competition closing date 30 August 2014

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2014 • MY RACE MAGAZINE

VALUED AT

R27 040

Fitness 01

Keep Your Eyes on the Finish Line! Find a mantra that fuels you and repeat it to yourself. Think along the lines of “Finishing is winning.”

02

Push Past the Exhaustion. Help your mind to fool your body by telling yourself: This is not what tired feels like.

03 Make a Commitment you can’t back Out Of. Entering the SPAR Women’s Challenge is a good place to start but now shout it from the rooftops. Share it on your Facebook page and tell all your co-workers about it – that way you have too many questions to answer if you back out.

10

Motivationals from Real Women

07

04

Don’t Let Yourself Down.

Always remember that you will regret quitting.

Remember that Any Effort is Worthwhile. No matter how slow you are going, you’re still running circles around everyone sitting on their couch.

05

Play Mind Games. Tell yourself that the voice in your head telling you that you can’t finish is a liar and then just focus on your breathing. Repeat “1,2,3 breathe in, 1,2 breathe out”.

08

Pick a Powerful Phrase. For that final burst of energy come up with a phrase that really boosts you – such as “my body is a machine!”

06

Have a Goal in Mind. Walk or run the 5 or 10km race – choose the option that is right for you then stick to it.

09

Line Up an Epic Playlist.

Pick your own top 20 and let your mp3 player help you block out the world and get you pumped up!

Share your motivational tips with the SPAR Women’s Challenge community on Facebook at SPAR Women’s Challenge Pretoria or on Twitter @SPARladiespta.

STRUGGLING TO GET STARTED OR BATTLING TO CONTINUE? WE’RE ALL HUMAN AND SOMETIMES YOUR MOTIVATION MIGHT FLAG – DON’T BEAT YOURSELF UP, SIMPLY READ OVER OUR COMPILATION OF 10 MOTIVATIONS TO RUN. THE BEST PART IS THAT THEY COME FROM REAL WOMEN WITH JOBS, KIDS AND A HECTIC LIFE – JUST LIKE YOU! Run Because you Can. Think of all the people who would love to run but can’t.

That’ll get you off the couch!

10

Save the Date

Pull-Out 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 AND THE STADIUM LAYOUT FOR RACE DAY.

e Give a girl th right shoes, and she can conquer the world.

2014 • MY RACE MAGAZINE

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2014 • MY RACE MAGAZINE

100 0

00

Facts & Stats 25 000 + 25 000

The number of medals and goodie bags that will be given out at the event.

260 000 to the Water sachets will be available from the start total. finish – tipping out at 32 500 litres of water in

80 000 liters Powerade sachets measuring a total of 10 000 . finish the at and will be available along the route Powerade 8500kg of ice will be used to chill the water and

The that number will b of fly at th e distribuers e eve t nt ed

9 to 85

The ages of participants in the SPAR Women’s Challenge Pretoria.

15 5000km The sum of the total distance that will be covered by 25 000 participants.

The total manpower needed on race day comes to over 500 people including LOC members, officials, marshals, medical support, refreshment point staff and general staff. An additional 60 traffic officials will be monitoring traffic control along the route.

I cried because I had no shoes, then I met a man who had no feet.

2014 • MY RACE MAGAZINE

41

Need to Know Race Info 1. Are dogs on a leash allowed?

Only outside the stadium.

2. Must we wear specific clothes?

Only if you plan to win a category prize.

3. Can you bring your baby in a pram?

Yes. 4. Can we bring cooler bags with drinks/alcohol to drink while our families run?

Only if it is in plastic bottles.

5. 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.

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

There is no cut-off time. We wait until the last runner comes in.

7. When does the prize giving start?

16:00 on race day.

8. Why is the race on Saturday afternoon – is it not too hot? What if we get dehydrated because of the heat?

Due to the fact that most of the participants are women, and are therefore busy in the mornings, it is more feasible to hold the race in the afternoon. Additionally, ample water will be provided at the race.

9. Is the route wheelchair friendly?

Yes. 10. Who is eligible to wear the Ws? Only professional walkers who qualify to win a prize.

11. Are there any free buses from Diepsloot/Mamelodi/ Soshanguve?

Yes. For more information on this, call the AGN office on 012 327 4930/1/2.

12. Can I bring my own braai stand?

No, we have our own braai facilities for everyone to use at the venue.

13. Are we allowed to sell or advertise on the day?

You may not sell anything on the day but you can advertise if you booked your spot with Gerda Van Schalkwyk. Email Gerda at gerda@isigidi.net.

14. When does the registration close?

Pre-entries close on the 24th August but you can still enter at the venue (Supersport Park) from 25-29 August.

15. Is there any alternative transportation?

Yes, we are a kilometer away from the Gautrain and most

From what not to do, what not to forget and what you really need to know – it’s all here, so read carefully! people will be using it on the day.

16. Who qualifies to win a car?

Any women from the age of 18 years onwards.

17. What do you need to claim a car?

You must have a South African drivers licence that is valid within three months after the race.

18. Is there a Credit Card Machine @ registration?

Yes and there is an ATM at Super Sport Park.

19. Where does the lucky draw slip go?

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

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

No – simply arrive, participate in the race and enjoy the day’s festivities.

21. Where is the race start?

The start for the 5km is in West Street and the 10km is in South Street.

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

Winners payments will be done every Thursday, please check your account carefully before phoning to enquire.

23. Must I wear the race t-shirt?

Although it is not compulsory, SPAR would appreciate it.

24. What is the cost of the stand?

The stand is only free if you bring 30 participants or more, otherwise the cost is R3000.

25. Can men enter the race?

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

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

Because it is a women’s race and it is women’s month.

27. Where can we park?

There will be security/marshalls everywhere directing traffic to the parking lot.

28. If we are a bigger group, can we get a bigger stand?

Chat to Gerda van Schalkwyk at gerda@isigidi.net.

The 5km route and the 10km route now have different starting points.

Refer to the race map.

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

Thank you to all our Sponsors:

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2014 • MY RACE MAGAZINE

Fitness

Perfect Our pick of the

Top 5 Running Watches

EVERYTHING YOU NEED TO KNOW ABOUT HOW TO FIND THE PERFECT GPS WATCH FOR RUNNING. THESE DEVICES HELP YOU TO MAKE THE MOST OF YOUR TRAINING TIME BY RECORDING DISTANCE, PACE, AND CALORIES BURNED. MANY GPS WATCHES INCLUDE HEART RATE MONITORS AS WELL.

Polar

RS800CX RUN

For those who are seriously into their running, the RS800CX helps to plan, monitor and analyse every part of your training. Its range of personal training zones means you can train at the right intensity, and with advanced features, that come along with the s3 Stride Sensor W.I.N.D., you’ll be able to track your progress with the running index as well as stride length and running cadence. It measures heart rate combined with running speed, distance, cadence, and average stride length and synchronizes with the Polar ProTrainer 5 software for guidance, analysis and creating individual training settings. It boasts a highly sensitive barometric altitude sensor that shows your elevation profiles and is able to determine if your training program and recovery time are optimally developing your performance.

Objective measurement of your performance level during each run via the running index feature rounds out the features on board.

Garmin

Forerunner 220

The Forerunner 220 measures essential running data including distance, pace and heart rate. In addition to using GPS to calculate distance and pace, the 220 has a built-in accelerometer, so you know distance and pace data when you’re running indoors on a track or treadmill, with no need for a separate foot pod. It’s compatible with free training plans from Garmin Connect and you can also set up alerts for heart rate, pace or run/walk intervals to help you stay in the desired range. When your run’s done and saved in your watch’s history, a post-run summary appears so you can see how you did. The 220 also notices if you hit any personal records on that run, such as your fastest kilometre, 5km, 10km, half or full marathon, or your longest run to date. Forerunner 220 automatically uploads your data to Garmin Connect even when you can’t get to a computer. Get the free Garmin Connect Mobile app on your smartphone and then pair it with your watch. Your completed runs automatically upload to the app which features live tracking, allowing your friends to follow your stats in real time and gives you the option to share your victories through social media.

45

Fitness Timex IRONMAN Run Trainer 2.0

The Timex IRONMAN Run Trainer 2.0 is a next-generation GPS-enabled watch that tracks pace, distance, heart rate, and elapsed time. This upgraded device is a smaller, more refined version of the brand’s signature Timex IRONMAN Run Trainer 1.0 GPS watch and is equipped with a reversible, high-resolution display and advanced interval training capabilities. The Timex IRONMAN Run Trainer 2.0 is the brand’s most innovative performance measurement product designed for athletes who want to maximize the efficiency of their training. The watch offers a crisp, high resolution display but is a smaller watch than the Run Trainer 1.0 to better fit a wider variety of wrist sizes.

Armed with a chronograph and featuring hands-free split recording capability, the Run Trainer 2.0 includes Interval Training based on distance and time with vibrating and audible alerts.

Additionally, the training device boasts an eight hour Li-ion battery life and offers the unique benefit of being water resistant at up to 50 meters. Like other Timex downloadable products, this Run Trainer 2.0 is customizable through a computer device agent for all settings and is compatible with TrainingPeaks and MapMyFitness.com, among others. It utilizes ANT+ wireless technology for chest and foot pod sensors to provide heart rate and indoor/cadence-based training data for runners looking to improve their performance.

Bryton

Sport Cardio 30

Oregon

Scientific Zone Trainer 1.0 Oregon Scientific is a leading designer of innovative lifestyle technology products. Their products are synonymous with smart living and are designed to meet today’s lifestyle and enhance the way we live, work and play. Oregon Scientific Zone Trainers were designed for healthy women on the go.

Fashionable, stylish and feminine these zone trainers combine the functionality of a watch with a heart rate monitor, perfect for that every day workout.

Read your heart performance rate by simply tapping your finger on the lens during your run or while your exercise. Its soft silicon watch strap is gentle on delicate skin and allows the skin to breathe while minimizing irritation caused by sweat from working out.

The Zone Trainer 1.0 Heart Rate Monitor is coded with a wireless chest belt to transmit accurate heart rate data to the watch. Your levels of Kcal consumption and fat burnt level are also shown on the trainer.

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2014 • MY RACE MAGAZINE

This watch features multiple training programs, a built-in sensor for indoor exercise and stride rate calculation, and ANT+ connectivity for heart rate monitor and a speed/cadence sensor. The slim and light weight design of Cardio 30 is comfortable to wear as a normal wrist watch. Cardio 30 is waterproof up to 50m so you can wear it under tough weather conditions or in the shower. Cardio 30 provides the basic training targets such as calories burned, distance and time.

More advanced settings include zone training by heart rate, pace or speed, interval workouts and lap training. Cardio 30 is the ideal partner for casual and serious runners. It’s one click view feature allows you to easily monitor your exercise stats such as distance, pace, calories burned, heart rate, speed, stride rate and many more. Thanks to the intuitive Brytonsport community you can just connect Cardio 30 to your computer and manage your training data right away. All your data will be automatically uploaded and saved in Brytonsport through the innovative BrytonBridge 2. Brytonsport provides personalized training programs, monitors your training progress and analyses detailed running stats. Saved running history in your Cardio 30 with GPS log, speed, heart rate, stride rate and other attributes would be displayed with a clear map view along with graphic charts to help you monitor and improve your fitness level.

Health

Exercise

Intelligence for Smart People

YOU KNOW YOU SHOULD EXERCISE, RIGHT? BECAUSE IT IMPROVES SKIN, MUSCLE TONE AND STRENGTH AND RAISES YOUR METABOLIC RATE, IT BUILDS MUSCLE WHICH BURNS KILOJOULES AND THIS HELPS YOU MANAGE YOUR WEIGHT? WELL, WHO ARE YOU KIDDING? VERY FEW OF US THINK OF THIS WHEN WE EXERCISE! Exercise benefits redefined The fact is, exercise is part of a healthy and active lifestyle that wards off potential lifestyle-related diseases and helps people to live longer. Unfortunately, owing to social pressures, we mostly view the rewards of exercise as a slimmer and “hotter” body – something we want instantaneously! In addition we want it with minimal effort on our side.

When we perceive this as the only benefit from exercise, it is small wonder that exercise is seen as an extra irritating activity we need to fit into our already hectic schedules.

However, once we realise that there are long-lasting positive results, we usually become willing to invest time and effort into our own well-being. Anyway, what can be more important than our health?

2014 • MY RACE MAGAZINE 49

Health You are in charge of your own health and your well-being. If this is something you value, then you will take the necessary steps and actions to improve and sustain it over time.

So, stop thinking skinny, thin flat tummy and looking gorgeous and rather think fit, healthy, strong, sustainable energy, vitality and living your best life. To achieve this, make exercise a habit in your life.

Taking the steps Obviously you want to get the most out of your new habit. So, how to go about it?

01 02 03 04

Start small. Don’t try sweeping changes that will overwhelm your mind and your body. If you are a gym newbie, don’t vow to hit the gym seven days a week for an hour each session. You will be setting yourself up for failure! Rather start by going two or three days a week for 40 minutes.

Keep expectations in check. Be kind to yourself. Take a day off after a number of consecutive days exercised. The right kind together with the right amount of exercise (with good nutrition) will give you the intended results. Don’t let your emotions override your logic when it comes to your health and fitness training.

Do adequate planning and preparation. This way you will accomplish your goals safely and enjoyably. Planning becomes your personal road map that helps you to stay focused and on track. It will also help you fit exercising into your busy schedule.

Action your plan. Habits take time to form, so you constantly need to put your plans into action and be consistent about it. Set triggers for your planned exercising on your phone to alert you and then go into action and – just do it!

Need more help?

Even though most people realise that they should exercise regularly, it is not that easy to begin or sustain an exercising habit. At Exercise Intelligence we have developed a code to help you start and continue exercising. Our unique formula is designed to create longterm habits through an easy self-scoring programme. And you will reap the benefits!

For more information, feel free to contact us at steinbach.susan@gmail.com or susan@MyHealth-Code.com.

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Healthy Living Space Health and Happiness is your Birthright

Natural Medicine with Dr Arien van der Merwe

Dr Gauché’s Weight Control Clinic (WCC)

»» 30 years’ medical and natural medicine expertise; author of many articles and books on natural medicine, stress management and wellness »» There are natural options to treat every illness and chronic disease! »» Supplements formulated by medical doctor specialising in integrative medicine »» Comprehensive health risk assessment – including cholesterol , HDL, LDL, triglycerides, blood pressure, blood sugar »» Body-mind approach – working with trapped negative emotions

»» Medically assisted and supervised for optimal results »» Scientific researched based approach »» 40 years’ successful weight loss history »» Ongoing support and motivation »» Natural, SAFE approach and products »» Addressing insulin resistance, metabolic syndrome, food addictions »» Comprehensive body composition analysis – it’s not only about total body weight! »» Health risk blood tests and personalised report

Health Shop: In-House, Online, Email or Telephone Orders for your Convenience

WCC Program now also available Online and via Email or Telephone Orders

Medical & Aesthetic Centre

PlayFunFitness™

CoaxMED Advanced Medical Technology »» Individualised body and face reshaping and contouring »» Targeted fat loss for stubborn areas »» Non surgical, painless, non invasive »» No downtime to recover »» Using safe, natural processes: radio frequency and ultrasound »» Scientifically and clinically proven results

»» Highly qualified Fitness Specialist

Beauty Treatments »» Using exclusively natural skin care products

»» Hygienic, private, outdoor training sessions

»» We make it personal!

»» Emphasising form and technique for optimal results

»» Accurate individual fitness assessment

»» Exclusive use of body weight and free weights for better results and improved range of movement

»» Individual training and small group classes

Dr Arien’s Timeless DNA™ Program

Workplace Wellness

Serum - Beauty Without Antioxidant - Beauty Within Youthful Living - Beauty of Being

Stress Management for Optimal Resilience Wellness Educator Training

HEALTHY LIVING SPACE, 360 Murray St. c/o Brooklyn Rd & Murray St, Brooklyn, Pretoria.

Tel: 012 362 2422 • www.weightcontrolclinic.co.za • email: admin@weightcontrolclinic.co.za Follow us

@DrArien & Dr Arien

Health

Holistic Health with Dr Arien van der Merwe DR ARIEN VAN DER MERWE IS A MEDICAL DOCTOR WITH MORE THAN 30 YEARS’ EXPERIENCE AND AUTHOR OF MANY BOOKS ON HEALTH AND WELLBEING. DURING 1994 SHE BECAME SO DESPONDENT ABOUT ONLY TREATING SYMPTOMS OF DISEASE THAT SHE NEARLY RETIRED FROM PRACTICE AND BOUGHT A COFFEE SHOP! FORTUNATELY, SHE DECIDED TO BROADEN HER HORIZONS THROUGH FURTHER STUDIES IN NATURAL MEDICINE.

“I

have always been curious about the cause of illness. To simply treat the symptoms of an ailment, such as colds and flu with antibiotics and decongestants, never made sense to me. More than 90% of the common cold and flu are caused by viruses against which antibiotics are not even effective.

Furthermore, antibiotics suppress the immune system, which is the last thing we want when faced with an infection!

As recently discovered, antibiotics are no longer effective, due to abuse over many years,” explains Dr van der Merwe from the Healthy Living Space in Brooklyn, Pretoria.

“This means that anyone who has ever abused or misused antibiotics, allowed the bacterial population to acquire resistance.

When a patient is in need of a serious operation, an organ transplant or develops a serious bacterial infection where antibiotics could really save a life, these are not effective any longer! We should all be aware of the facts, it is our social duty to not abuse antibiotics!” she says.

“Twenty years ago a whole new world opened up to me. I am very grateful for my medical training and background, but with natural and integrative medicine, I not only try to take care of the body and its symptoms, but also dig a little deeper to include the mind and emotions, where illnesses and diseases stem from. With so

many tools available, it is easier for me to help support patients to allow the body to do what it actually wants to do, and that is to heal, find balance and be in homeostasis.

There are a vast number of natural healing options to choose from! Natural remedies provide the immune and upper respiratory systems with effective support, instead of bulldozing symptoms and suppressing immunity”, she says. “Flu is almost always the body’s way of telling you to slow down, the messenger to show you that you are out of balance, over worked, or subconsciously harbouring negative emotions that cause distress and suppress the immune system.”

Dr van der Merwe’s book, Health and Happiness explores the connection between stress and health, and how cultivating a life where stress is managed, implicitly leads to a healthy one. She further explores holistically, the many different aspects of a healthy lifestyle, ranging from exercise, relaxation, the correct use of vitamins, minerals, amino acids and herbs for specific systems of the body, to the importance of food supplements for sportsmen and women.

The Healthy Living Space is a medical and aesthetic centre that promotes health and wellness using an integrative holistic approach. The Healthy Living Space also specializes in weight loss and treatments for normal, as well as problem skin. Only

100% natural skin and hair care products are used. The Healthy Living Space also offers stress management courses, meditation, relaxation and PlayFunFitness classes. Dr van der Merwe’s main focus remains, as always, on identifying the origin or source of disease, ever looking for the deeper cause of physical ailments, supporting patients in searching deeply for the cause in trapped emotions, then finding ways to release these through various techniques, while supporting the physical body gently with natural remedies and lifestyle changes.

More information on Dr van der Merwe’s work is available at www.healthstresswellness.com, www.drarien.co.za and www.weightcontrolclinic.co.za.

Dr van der Merwe’s book, Health and Happiness was first published in 1998 by Tafelberg Publishers and is now in its 8th print, completely edited and revised in 2013, and published globally by Fox & Raven on 7 May 2014. The book is available in hard copy at Healthy Living’s in house or online health shop, as well as from Amazon Books, Kobo, iBooks, Barnes&Noble and Kalahari.

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Health

Beauty

THIS BOX OF TRICKS CONTAINS THE PERFECT VARIETY OF MUST-HAVE SKIN PRODUCTS THAT WILL NURTURE, CLEANSE, PROTECT AND REGENERATE YOUR SKIN. WE HAVE ROUNDED UP THE LATEST AND MOST ADVANCED PRODUCTS GUARANTEED TO MAKE A VISIBLE DIFFERENCE TO YOUR COMPLEXION AND LEAVE YOU FEELING PAMPERED AND RADIANT.

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Health 01 THALGO

05 SIX

Six Broad Spectrum Sun Protection SPF 50+ Suitable for all skin types Innovative new emulsifying anti-sand system, rich in shea butter, leaving the skin soft and silky. Suitable for the most sensitive of skins. Excellent make up primer.

Six Vitamin Booster Oil For dry and dehydrated skin Vitamin cocktail for the skin. Regenerating, restructuring and anti-ageing.

06 CLARINS

0 PF 5 en scre

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Clarins Double Serum

Clar

NEW Clarins Extra Firming Eye Smoothing Cream

M U ST

HAVE!

un ins S

Rebalancing Aroma-Cream Light Light emulsion perfect for the oily/ combination skin types.

Rebalancing Aroma Mask Anti-environmental peptide to restore the balance, so skin does not react. Improves peripheral circulation, oxygenation and improves colour.

Rebalancing Serum A light but powerful serum of essential oils with healing and mattifying effects.

Clarins BodyLift

03 CSPA

ce S

Adórn AHA Exfoliator Cream: Gentle exfoliating cream with a blend of citrus fruit acids, minerals, proteins, vitamins, and Papaya fruit extract which gently help to slough away the dull, dead, dry skin cells. African Shea Butter, patented actives and Panthenol protect and hydrate the skin.

Adórn Mouth and Eye Cream: Specifically formulated for the delicate eye and mouth area to help minimize the appearance of wrinkles and ageing with new slow release Hyaluronate that will hydrate the skin over a longer time period.

Adórn Timeless Serum: This light, silky serum contains Hexapeptide-10, which optimises the skin’s collagen production, reducing wrinkles and slowing the ageing process. Niacinamide, Spinosa Gum and Vitamin F boost hydration and concentrated French red wine extract fights oxidative stress and extrinsic ageing.

RégimA Zone “TECHNO-5” Resurfacer This entirely new turbo-cosmetic concept focuses on skin resurfacing which will literally smooth and resurface the skin, using a combination of enzyme and peptide technologies. This gives the skin a perfect matte finish. The entire product incorporates the benefits of anti-oxidants, anti-free radicals, anti-inflammatories, anti-ageing ingredients, skin restructuring and exfoliation, plus lightening effects all in one package. No-one in the world has ever brought these five actions together in one product so it is no wonder that the results are astounding!

a for F

02 ADÓRN

A true worldwide success story, BB Cream (Blemish Balm Cream) has been surfing the wave of nude make-up and flawless skin since its creation. Today, however, skin luminosity is taking its place at the front of the beauty scene, as studies show that more and more women are declaring themselves more concerned about a dull complexion. To address this issue of radiance, the Thalgo Research Centre has identified the origins of skin luminosity and created its BB Cream Perfect Glow. More than just a BB or CC cream, Thalgo’s BB Cream breathes new substance into the skin, perfecting and evening out the complexion with a unique technology of correction through “Coloured Light”. Skin is beautifully smoothed and moisturised with an imperceptible, skinembracing formula that reveals the skin’s original radiance and beauty.

04 REGIMA A

Style

Winter Haircare SOS T THERE’S NO DOUBT THAT THE ONSET OF COOLER TEMPERATURES AND THE FEWER HOURS OF SUNLIGHT BRING WITH THEM A NEW SET OF HAIR DEMANDS. BLUSTERY WINDS SNARL HAIR. ICY COLD DRY AIR MAKES HAIR BRITTLE AND DRY. DID YOU KNOW INDOOR HEATING CAN BE AS DAMAGING AS SPENDING THE AFTERNOON UNDER A HAIR DRYER? FROM SPLIT ENDS AND DRY FRIZZ TO STATIC ELECTRICITY AND HAT HAIR, WHEN IT HITS, A BAD WINTER HAIR DAY CAN LAST FOR MONTHS. MOST OF THESE AFFLICTIONS PRESENT THEMSELVES BECAUSE YOUR HAIR AND SCALP TEND TO BE DRIER IN THE WINTER MONTHS. FREYA LABUSCHAGNE, TOP STYLIST AT GARY ROM, IS HERE TO HELP.

ight, flaky scalps can be relieved by using Gary Rom Haircare Derma Assist (R290), also available as an in salon treatment (R395). It is specially designed for immediate relief. It contains Niacin for blood stimulation, five extracts of ocean origin that rehydrate and moisturise, and 10 oils which are anti-fungal, anti-inflammatory, anti-bacterial and will soften your hair.

Static hair occurs a lot in winter and can be prevented by adding moisture to your hair care regime. Gary Rom Haircare Baobab Oil (R375) can also be used to prevent static. It contains Vitamin E which helps prevent colour fade, locks in moisture and is anti-static. This can be used for all hair types.

For hair that looks dull which often happens in winter, use Gary Rom Haircare Hydro Boost Treatment (R345). It contains Hydrolysed Keratin for body and light weight conditioning, Wheat germ Oil for nutrition and restored elasticity and suppleness and Vitamin E as well as Vitamin B which help avoid moisture loss and provide nourishment.

If your colour is looking a bit drab in winter and needs a pick me up, Gary Rom Haircare Replenish Treatment (R345) is the one for you. It is an exceptionally high moisturising, protecting and repairing treatment that contains Vitamin E which is an anti-

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Style oxidant and prevents colour fade.

For some extra nutrition for your hair to prevent excessive dryness – which we can all do with – use Gary Rom Haircare Essential Balance Treatment (R420). It contains 56 active ingredients, Silk Amino Acids, Argan Oil as well as Daymoist CLR which improves elasticity, combability and colour protection.

When styling your hair in winter either with a dryer, an iron or both, use Gary Rom Haircare Hydro Defense (R315). Silsoft A+ will nourish and repair and the Potato Starch will give your style support and heat protection. It also contains UV Filters.

If you battle to comb your hair out in the winter months use Gary Rom Haircare Mist Hydrate (R205) which is a leave-in spray conditioner with thermal protection against blow drying. It is amazing for detangling and leaves the hair soft and silky with incredible shine.

For blonde hair in need of some TLC, the Gary Rom Haircare Blonde Range consisting of Blonde Brilliance Shampoo

(R280) and Blonde Therapy Masque (R445) is just the thing. It contains Hydrolysed Collagen and Q10 which strengthens and repairs all layers of the hair, Hydrolysed Corn Starch for deep conditioning and Grape Seed Oil for immense softness and shine.

Your scalp, like your skin in winter, gets dry so it needs to be moisturised. Alternate your shampoo with Gary Rom Haircare Pure Balance Shampoo (R235) which is a soothing and hydrating shampoo. It contains Jojoba Seed Oil which nourishes and rehydrates both hair and scalp. It also contains Ylang Ylang which is soothing and normalises sebum on the scalp.

Remember that the cold air outside and the heaters inside both remove moisture from your hair so it is extremely important to treat your hair more often in the winter months.

Treat your poor hair to a trip to Gary Rom Hairdressing in Woodlands and let Stylist Freya Labuschagne soothe your frazzled ends and calm your frizzy lengths. Call 012 997 8468 to make a booking.

Style

Coming Fashion is

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Style WINTER IS COMING, AND SO ARE THE TRENDS THAT RUSH UP TO MEET THE CHANGING OF THE SEASONS. FIND INSPIRATION IN A WORLD OF MEDIEVAL FANTASY, WHERE EARTHY COLOURS TAKE CHARGE AND ELEGANT ACCESSORIES GIVE A REGAL APPEARANCE. By Natasha Bryant – isiGidi Fashion Folklore Fantasy This year, designers looked to imaginative worlds to find their inspiration, and the trend consists mainly of earthy colours and textures. Include some heavy woollen items that have more fluid shapes and you are set to take part in this folkish fashion. Capes and cloaks are an exciting trend this winter, adding a Little Red Riding Hood feel to the fantastical look and a sure-fire way to keep warm!

Bring in some luxurious fabrics like velvet, and your winter style will become historical. There is also a certain ‘matching-ness’ that is appealing this season. Match outfits and layers with similar colours and patterns to give the impression of an impressive multi-layered painting.

The demure and elegant midi-skirt is a versatile addition to the range, which is easy to dress up or down with either the Traditions or Folklore Fantasy. The final complement to the Folklore look is that of fuzz, feathers and fluff which beautifully adorns piping, collars and even feet.

Accessorize Accessories were important additions in the fantasy stories, where crowns were fought for and jewellery was a symbol of the rich. This season, jewellery took on crown-sized proportions which were reminiscent of the medieval era. Chunky jewellery over dainty dresses adds a regal touch that can’t be missed. Find signature scarves or heels in animal prints, most notably a leopard skin print, which will show just who is in charge. The Traditions love knee-high boots, which are versatile and practical. But there is another shoe that has a demanding presence and that is Lace-Up shoes from sandals and brogues, to boots and heels.

For more fashion trends through this magical season, follow the White Rabbit. Like isiGidi Group on Facebook, follow @isigidi on Twitter or visit www.isigidi.net for more information.

Traditions Designers take into account the weather, and in winter, we see the Traditions coming out in full force. Thankfully these Traditions are still just as fashionable as they were last winter. It’s time to bring out those knee length boots, the comfortable coat and the chunky black turtleneck which goes with anything. Take into account the oversized rain jackets and funky gumboots, in case the Traditions can’t protect you from the cold and wet.

Patterns & Colours As in all fairy tales and stories, there is a plethora of colours and patterns that swirl together to make a beautiful tapestry. Royal Blue and Oxblood Red are universally flattering colours and earthy colours paired with royal tones make for an elegant look.

Show them who is in charge with the resurgence of camo colours or opt for geometric prints – interesting prints and shapes have been integrated with the softer, folkier look rather than the bold monochromatic look which dominated the previous seasons.

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Style

Foot Forward Your Best

The New Balance Guide to buying the best running shoes for this year’s SPAR Women’s Challenge Invest correctly It may feel like a lot to spend up to R1 500 on a pair of running shoes, but the investment is worth it. Consider this: Whatever your new shoes cost could save you a lot on your medical bills, as the incorrect shoes could lead to you incurring a running injury.

Take your old shoes with when buying new ones: Your old shoes will give the running specialist who assists you a good idea of your running style and the type of support you would need in the shoe. Your old running shoes will show your wear pattern and they will also show where you are compressing the midsole of your shoes and this will help the running specialist to guide you when you are being fitted for the correct shoes to replace your old shoes.

Fashion and Looks As much as we all want to look good in our shoes it is very important to base your running shoe purchase on the technical features that you require to accommodate your running style and for the distances you are running. It is very important not to base your buy on the way the shoe looks.

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WHEN YOU FIRST START WALKING OR RUNNING, IT’S TEMPTING TO JUST TAKE OUT A PAIR OF SHOES THAT LOOK SPORTING FROM YOUR CLOSET, BUT IT’S NOT A GOOD IDEA. SHOES THAT ARE WORN OUT OR THAT DON’T FIT CORRECTLY ARE A LEADING CAUSE OF INJURY. AND WEAR AND TEAR IS NOT ALWAYS APPARENT TO THE NAKED EYE. IF YOU WANT TO STAY HEALTHY, FIT, AND INJURY-FREE, INVEST IN A GOOD PAIR OF RUNNING SHOES.

Go to the Specialists It’s best to go to a specialty running shop where a salesperson can watch you run and help you select a pair of shoes that offers your feet the support they need.

Find a specialty running store near you.

Otherwise ensure that the person who assists you in store is up to speed with all the current ranges and can give you sound advice. You can also look out for the New Balance Tracksters at events or at in store promotions to advise you on your selection.

FIT the shoes and check your size Every time you buy running shoes it is extremely important to try them on and check that they fit correctly. Remember that when running your feet swell so the shoe needs to have extra room in comparison to your normal everyday walking shoes. It is also important to note that a half size is not just for width, it also counts towards the length of the shoe. A key selling feature of the New Balance running shoes is that they have different width fitting shoes in selected ranges.

A shoe is not only a design, but it's a part of your body language, the way you walk. The way you're going to move is quite dictated by your shoes.

New Balance Tracksters

The Lifetime of shoes This differs between runners as we all have different running economies that impact on the lifecycle of the shoes. Your average life would be around 800km, however there are runners who get more out of their shoes and some who get less out of their shoes.

The New Balance Tracksters are the technical reps who can be found at New Balance displays at events leading up to the SPAR Women’s Challenge. They will also be at certain stores for promotions to offer specialist advice on selected Saturdays leading up to the race. Look out on Facebook to see where they are if you would like to get specialist advice on your next pair of New Balance running shoes.

Time

Menlyn Park Shopping Centre Expansion and Refurbishment, Opening December 2016 MENLYN PARK SHOPPING CENTRE IS SET TO ENHANCE ITS POSITION AS THE LEADING SHOPPING CENTRE IN TSHWANE AND BEYOND. IT IS EXPANDING, REFRESHING AND IMPROVING TO BRING YOU THE BEST IN SHOPPING, DINING, ENTERTAINMENT AND LEISURE IN A WORLDCLASS MALL THAT BOASTS A UNIQUE MODERN DESIGN AND INNOVATIVE GREEN BUILDING ENABLING EXCELLENT, EFFICIENT OPERATIONS.

T

he extension and rejuvenation of Menlyn Park Shopping Centre caters to the diverse consumer needs of our growing and increasingly cosmopolitan shoppers, while meeting demand for more space from retailers.

Menlyn Park Shopping Centre is at the heart of an emerging premier corporate node that continues to gain popularity with businesses, residents and shoppers alike.

In recent years it has become home to corporate offices for Investec, PWC, RMB, Nedbank, PIC and SARS, among others.

As our community of shoppers grows,

so Menlyn Park Shopping Centre is expanding and improving to broaden its appeal.

Bigger

Menlyn Park Shopping Centre’s exciting expansion will add 51,000sqm to its already expansive super-regional mall offering, taking its retail space to over 170,000sqm.

More

Menlyn Park Shopping Centre will offer the best from a bigger selection of leading local and international brands creating an even more enjoyable, comprehensive and convenient shopping experience.

A larger mall also gives existing retailers the opportunity to create larger, flagship stores.

Social

Inspired by vibrant Italian piazzas, Central Park brings together food, family, friends and fun. It is a central gathering place for the entire precinct, and its visitors, right at the heart of Menlyn Park Shopping Centre. Here you can enjoy a variety of restaurants, fast food, coffee shops, delis and café’s in a unique indoor setting or meeting and eating under the beautiful African skies. It will also create a new events arena.

Modern

Thoughtfully designed for quality at every touch point, shopper flows will be simplified, making it easier to navigate the mall and enjoy the benefits of browsing comparative shopping zones. Excellent integration with generous parking will also help to make shopping effortless.

Lighter

The expansion and refurbishment project is designed to Green Building Council of South Africa’s Green Star SA specifications.

Lighting plays an important part in ensuring energy efficiency. Letting in plenty of natural light, our new design will create a brighter, smarter shopping experience.

Outstanding

A beacon on the local landscape, Menlyn Park Shopping Centre enjoys excellent visibility and the new extension takes excellent advantage of its stand-out position.

Importantly, it is also easily accessible by main roads and public transport.

The project will take place in phases, all thoughtfully planned to minimise disruption to shoppers and retailers alike. For more information, visit www.menlynbethechange.co.za 2014 • MY RACE MAGAZINE

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Time

Reversing the signs of

MIMMIE LANCASTER GIVES US AN IN-DEPTH ANALYSIS OF THE AGEING PROCESS OF THE SKIN.

T

he ageing process is chronological – the years go by and our age increases – and physiological, because changes also take place at cellular level. These appear to be more prominent and rapid when we constantly expose our skin to harmful environmental conditions. Let’s take a closer look at the changes that occur in the skin during the ageing process.

The skin is the largest organ of the body and has an intricate micro-anatomical structure.

The skin’s multiple functions take place in three distinct layers: the epidermis, the dermis and the hypodermis. The outermost layer of the skin, the epidermis, protects the skin against moisture loss and penetration of chemicals and bacteria. The epidermis also contains Langerhans cells, which are responsible for its immune response, and melanocytes, which produce melanin.

However, the principal ageing process takes place in the dermal (middle) region. The most obvious indicators of an ageing skin are loss of dermal mass and of elasticity, as well as a decrease in the thickness of the skin and muscle degeneration.

Why does skin wrinkle and sag?

Ageing is influenced by intrinsic and extrinsic factors. The intrinsic factors are based on the genes that are inherited from 68

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the family gene pool and programmed into the DNA of each cell. This type of ageing cannot be slowed down and is responsible for 10% of the overall ageing process. It is not influenced by disease or external factors, either.

A decrease in fat deposits in the hypodermis around the mouth, cheeks, brow and forehead and an increase around the eyes, jaw and under the chin are characteristic of intrinsic ageing. Stem cells, the deepest layer of cells in the epidermis, produce new cells at the rate of one million per minute in youth. As we grow older, this renewal rate slows down and the epidermis becomes thinner. The number of Langerhans cells decreases and the skin becomes more sensitive. At this stage the skin looks fragile and even translucent.

Sagging is caused by loss of elasticity and resistance to stretching owing to the retarded production and destruction of elastin fibres in the dermis. The skin becomes drier as the production of intracellular lipids decreases. Because the lipid by-layers are being compromised, the skin becomes dehydrated and wrinkles form.

Time

Wrinkles also form when there is cross linking of collagen fibres and a decrease in collagen production by fibroblasts. Dead cells on the surface of the skin flake off slowly, causing the skin to appear dull and lifeless.

External factors encourage ageing owing to repeated or persistent ‘injury’ to the skin by factors in the environment such as type of work, lifestyle, diet, health, and ability to cope with life.

Inflammation, damage through exposure to UV radiation, and signs of premature ageing are directly related to free radical activity in the body and skin. A certain amount of ‘good’ free radicals are produced under normal circumstances during respiration in the mitochondria of each cell. Their purpose is to break down dysfunctional cell structures and waste products in order to maintain the skin’s integrity. The activity of these free radicals is controlled by antioxidants such as vitamins A, C and E, coenzyme Q10, and lipoic acid, which occur naturally in the skin.

Watch out for UVB Waves Prolonged exposure to the sun and its ultraviolet rays creates free radicals.

UVA rays account for 95% of the ultraviolet component that reaches the earth and is the major constituent produced by sunbeds. UVA is a longer wavelength than UVB waves. It penetrates deeper into the epidermis, and contributes to chronic sun damage, wrinkling and immunological breakdown.

Recent experimental evidence has shown that UVA waves can create carcinogenic effects. It causes pigment to darken, but does not instigate sunburn.

UVB rays, on the other hand, combine depth of penetration and reactivity with macro molecules such as DNA, proteins, lipids and water in such a way that it forms the most biologically potent portion of the UV spectrum in terms of shortand long-term consequences. UVB waves carry 1 000 times more energy than UVA waves and cause burning, increased production of free radicals, denaturation of cell proteins and cell destruction.

Exfoliation: One of the best skincare solutions The best solution skincare has to offer is an exfoliation or peeling procedure to promote faster and better removal of accumulated dead skin cells and to stimulate the production of new skin layers. Various products are available, but the skincare therapist is limited to the use of non-ablative products (not penetrating beyond the epidermis), which are normally found in AHAs (alpha-hydroxyl acids). BHAs (beta-hydroxyl acids) are used to improve fine lines, wrinkles, and skin texture, and ameliorate sun spots. AHA stimulates new cell growth by removing the build-up of dead epidermal cells.

Treating dehydrated skin is the next step in counteracting ageing. One of most common moisturising ingredients in skincare today is hyaloronic acid, which helps to rehydrate the epidermis and its structures. In addition, anti-ageing products that contain high levels of antioxidants assist in fighting the signs of ‘bad’ free radical damage.

A good skincare regime can slow down the ageing process by minimising the appearance of lines and wrinkles, lightening sunspots and improving dull appearance. It is never too late to invest in a good skincare regime.

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Jakaranda Pain Clinic What is a ‘Pain Clinic’?

By medical definition, pain is called chronic if it has been present for at least three months. A medical pain clinic is a medical practice that specialises in alleviation of chronic pain.

Interest and knowledge about neuropathic pain and chronic pain of both types: nociceptive pain (pain with a cause, a symptom of another underlying problem) or neuropathic pain (pain without an apparent cause- not a symptom of another condition is due to the nerves themselves being sick) is expanding. More and more ‘pain clinics’ are springing up everywhere each offering a certain therapy that it believes works and will and should work for everyone and all chronic pain. It is almost a case of ‘so many pain clinics, so many therapies’.

Each one has a therapy or a device which they claim helps for all pain.

When someone claims that a therapy or device works for all pain in all patients it is immediately a gimmick for reasons below.

In medicine and the human body there is no one therapy that works, and works the same, for every person 100% of the time. For example: a certain drug may work well for, say, blood pressure in most people, but there are people that will not respond to it at all. Certain operations are successful in most people but there are people in whom the same operation is unsuccessful.

A real, medical, pain clinic offers a broad spectrum of therapies and treatments to treat different types of pain. It should ideally be run by a medical doctor who has had some form of formal training in pain management. Pain therapy is not a medical specialty in South Africa yet but in parts of the world it is and it might happen here someday.

For now any anyone can open a so-called pain clinic and treat pain.

Doctors do as well but very few do in fact have further qualifications in pain management. A doctor running a pain clinic can, however, offer medical treatment of pain as well as non-medical therapy options.

The ideal medical treatment of pain involves a multimodal approach specific to the patient’s pain and the type of pain which includes medication, psychological support, physical therapy (physiotherapy or biokinetics), alternative therapies and medical interventions.

In order to get a broader spectrum of treatment options it is better to attend a pain clinic where a medical doctor is at least involved or is running the clinic. While the medical doctor can offer a range of medical procedure for the pain they should also be able to offer some of the so-called ‘alternative therapies’ or refer patients for alternative therapies as some of these therapies can bring the patients remarkable relief. To withhold a therapy that might work for a certain patient because it is not ‘mainstream medicine’ is not in the patient’s best interest.

Jakaranda Pain Clinic at the Netcare Jakaranda Hospital (012 344 4198) is such a pain clinic. It offers: 1. A medical specialist who holds a further qualification in chronic pain management. Dr Raath makes diagnoses and treats patients often referring them to other specialists or to other therapies – e.g physiohterpay, biokinetics or even accupuncture. a. As a medical doctor he can order special investigations (X-rays, MRI and blood tests) and he treats pain with medication appropriate for the patient’s condition e.g. Fibromyalgia.

He can also administer certain drugs and therapies using intravenous drips. b. Some patients are admitted to hospital for 2 days of pain control. The idea is to break the pain cycle and make the patient’s pain more manageable. c. He can inject cortisone where indicated often with the aid of X-rays to determine exact placement of the injection. As a doctor he can manage any crisis that could arises from such injections such as an allergic reaction. d. He performs certain nerve blocks with indwelling catheters for 5 days where indicated for the patient’s problem. Not every problem can be or is treated with a nerve block. e. Radio Frequency (RF) ablation OR treatment (non-ablation) of the nerve/s that supply the area where the pain is being expereinced plays a big role in chronic pain management.

Again it is not indicated for every problem but only where indicated. This is done theatre in hospital often under general anaesthetic. f. Releasing impinged nerves is another therapy offered. g. In highly selected patient who qualify for it he implants a spinal cord stimulator or a intrathecal (spinal) morphine pump.

2. Alternative therapies which, when indicated, also help the patients pain. a. Vacumed treatment (lower body negative pressure device) which also improves blood circulation to the lower limbs and helps with chronic wound healing. b. Bioptron polarised light for managing of muscle spasms. c. NMS 460 – the application of RF electrical impulses to nerves through the skin in cases of neuropathic pain.

If a patient has chronic pain they will be best served to look for a pain clinic run by a doctor who has had formal training in chronic pain management.

JAKARANDA PAIN CLINIC JAKARANDA NETCARE HOSPITAL PRETORIA Room 105 OFFICE: 012 344 4198 www jakarandapainclinic.co.za

Managing all types of Chronic Pain

Ozone Treatments

Ozone therapy is a form of alternative medicine treatments that purports to increase the amount of oxygen to the body though the introduction of ozone into the body. Every cell in the body requires a continuous supply of oxygen to generate energy, detoxify the body and maintain healthy cell. Ozone (O3) is activated cells (O2) and in a short period of time O3 molecules will revert back to Oxygen. During this half life cycle, the O3 molecules can, therefor be utilize for sanitation and sterilization purposes in the medical field the ozone therapy machines (specifically ozone capsules/ ozone therapy cabinets /ozone saunas) are used to purify and oxygenate blood though transdermal ozone therapy to compliment normal procedures to improve the immune system, in cancer treatment, diabetes and for treating wounds, ulcers and skin ailments. Ozone sauna therapy is also effective for maintaining normal health and wellness. The detoxification may take the form of headache, nausea, lack of energy, running nose etc. After this brief period you will feel more energetic with a higher level of vitality and wellbeing then you have felt in years.

Treatments:

• • Promotes metabolism • • Boost immune system • • Helps with degenerated disease • • Auto immune diseases

Detoxes the body Opens lymphatic systems Cancer Eliminates viral and bacterial infections

Vacumed Treatments

The innovated VACUMED- device is comprised cylindrical body (tube) for the optimal treatments of the patients. The patient lies on his/her back. The tube enclosures the lower body to the upper chest. A lens seals the air chamber at the height of the naval. For the treatment the VACUMED-device generates negative pressure (vacum) in rhythmical intervals. The impinging with negative pressure takes place immediately and alternatively in comparison with the normal atmospheric pressure. The VACUMED acts like a pump, or more precisely, like an external heart from the lower body. Intermittent waves of negative pressure and normal atmospheric pressure bring about capillarisation and capillary dilators, they suck fresh blood containing oxygen and nutrients into the extremes.

Treatments: • • • •

Leg ulcers Poor circulation Burning feet Sports/and other injuries

Scenar Treatments

• • • •

Diabetic feet Chronic Pain Cellulite Restless leg syndrome

stimulation onto and through the skin. It is a reflex biofeedback device involving no drugs and no surgery. Our heath relies on continuous exchange of information within the body. Each and every function of the body is interrelated and works in harmony with other functions, that is until stress, injury and diseases disrupts that communication and understanding the body’s needs from the signal send back and front. SCENAR’s response to these signals accordingly with gentle electrical impulses that communicates with the nervous system to unlock the internal pharmacy and restore homeostasis.

Treatments: • Stress • Body function • Scoliosis

• Injury • Acute and chronic pain • Nervous system communication with the brain

Bioptron light therapy system

The outstanding characteristics of the BIOPTRON light enable the light to penetrate not only the skin but the underlying tissues. Thus the positive effect of BIOPTRON light is not limited to the treated skin area but also have a beneficial effect to the entire organism.

BIOPTRON light has biostimulative effects when applied to the skin it stimulates light sensitive intracellular structures and molecules.

The initiator cellular train reaction and triggers so called secondary responses which are not only limited to the treated skin area but can involve the whole body. BIOPTRON light therapy stimulates and modulates reparative and regenerative processes as well as the processes the human defense system. BIOPTRON light acts in a natural way by supporting the regenerative capacity of the body and therefor helps the body to release its own healing potential.

BIOPTRON has become a new form of treatment in prevention, therapy and rehabilitation worldwide.

Treatments: • • • • • • •

Pain therapy Depression Wound therapy Physio therapy Rheumatology Sport Injuries Dermatological problems

Dr Russell P Raath

MBChB (stel) MMED (Anaes) (Pret) FIPP (WIP)

Pain Therapy Physician PR 1004085

SCENAR is a hand held device that relief’s pain by delivering non-invasive, non-toxic computer modulated therapeutic electro

Dr Raath is a specialist and Anesthesiologist who also has an international fellowship in international pain management. Dr Raath treats every kind of chronic pain using conventional as well as alternative methods. Dr Raath operates his Pain Practice from the Jacaranda Pain Clinic.

JAKARANDA PAIN CLINIC JAKARANDA NETCARE HOSPITAL PRETORIA Room 105 OFFICE: 012 344 4198 www jakarandapainclinic.co.za

09 Time

Ways to Relieve Stress by

GARDENING IS A POPULAR HOBBY THAT DOUBLES AS AN OUTSTANDING STRESS RELIEVER. RECENTLY, I ASKED THREE EXPERTS FOR ADVICE ON MAXIMIZING THE STRESS-BUSTING POTENTIAL OF GARDENING. HERE’S WHAT THEY TOLD ME ABOUT HOW TO CULTIVATE CALMNESS ALONG WITH THE TULIPS OR TOMATOES. By Linda Wasmer Andrews

01

Keep it a hobby, not a chore

02

Make friends with nature

03

Leave your phone inside

Just as with golfing or yoga, some people enjoy gardening and others don’t.

Even if you’re in the former group, however, it’s important to ask yourself whether you like it a little or a lot, and then plan the size and maintenance requirements of your garden accordingly. “Be realistic about how much time and energy you have for gardening,” says Anna Ranieri, PhD, MBA, a psychotherapist and career coach. She notes that planting a thousand square metres when all you really want to do is deadhead a few geraniums may lead to more stress, not less.

“A garden is a place where we can slow down and reconnect with the natural world the way our ancestors did all day, every day,” says Kristen K. Brown, author of The Happy Hour Effect: 12 Secrets to Minimize Stress and Maximize Life.

Research has shown that spending time in nature can help restore your attention, relax your body, and revive your mood.

Don’t let phone calls, texts, emails, and social media intrude on your gardening time. “So many days are filled with multitasking from dawn to dusk,” says Ranieri. “Make this a time when you have only one thing to do, and immerse yourself in the experience.”

Creativity often consists of merely turning up what is already there. Did you know that right and lef t shoes were thought up only a little more than a century ago.

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Time

04

Be mindful of the moment

05

Repeat a garden mantra

A garden offers a feast for the senses: verdant leaves, aromatic blossoms, chirping birds, squishy earth. Make a deliberate choice to soak it all up. “Be aware of what’s happening right here and now—what’s in front of your eyes and at the touch of your fingertips— rather than what’s in the report you have to write tomorrow,” says Ranieri. By becoming fully absorbed in the moment-to-moment experience, you’re practicing mindfulness, a proven way of reducing stress.

“There’s this lovely cadence you can get into when weeding,” says Landscape Architect, Annie Kirk. The same can be said of digging, raking, and many other garden and lawn care activities. Kirk says that some of her clients pair the repetitive movement with a repeated mantra or prayer. Others combine it with yoga breathing exercises. Either strategy can activate the parasympathetic nervous system—the body system that counteracts the physiological changes brought on by stress.

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Time

06

Cultivate your creativity

“Is your garden wild and woolly, or is it precise and elegant? Does it use your signature colours? We all need to express ourselves creatively, and gardening is one way to do that,” says Ranieri. So get imaginative with a palette of plants.

Research shows that engaging in a creative pastime can be an effective stress control strategy.

07

Connect with neighbours

Although many people savour peace and quiet while gardening, others appreciate company. If you’re working in your front yard, it’s natural for neighbours to wave hello or stop and chat about the weather. “It’s an opportunity for social connectedness,” says Kirk.

08

Welcome wildlife visitors

You can invite birds, butterflies, and other wildlife visitors into your garden as

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well. The National Zoological Gardens website (www.nzg.ac.za) offers detailed tips on what to plant and how to provide a safe and friendly habitat for the birds, insects, and other animals you want to attract. Their presence adds another dimension to help captivate your attention and enrich your experience.

09

Revel in a job well done

“Gardening gives you a sense of accomplishment,” says Brown. “It can lead to great satisfaction when those first blooms of spring emerge from the autumnplanted bulbs you weren’t sure would grow or when the first ripe tomato is ready for picking.” The beauty you add to your home or the fresh food you put on your table is tangible proof of time well spent.

Linda Wasmer Andrews is a writer who specializes in health, psychology, and the intersection between the two. Follow her on Twitter or Like her on Facebook.

A LIST OF THE FRIENDLY SPAR STORES AND PARTNER OUTLETS NEAR YOU THAT ARE ALSO SUPPORTING THE 2014 SPAR WOMEN’S CHALLENGE! Pretoria Central • Arcadia KWIKSPAR, Arcadia Park Galleries (012) 343 3941 • Bloed Street SUPERSPAR, Cnr Bloed & Andries Streets, Pretoria (012) 323 4021 • Groenkloof SPAR, Groenkloof (012) 346 5555 • Jacaranda SUPERSPAR, Wonderboom (012) 335 8701/2 • Kilnerpark SUPERSPAR, Kilnerpark (012) 333 3709 • Les Marais SPAR, Les Marais (012) 335 2964 • Mimo KWIKSPAR, Villeria (012) 333 6311 • Safi SPAR, Cnr van Riebeeck & Andries, Pretorius Street, Voortrekkerhoogte (012) 651 1990 • Running Inn, Cnr Lynnwood & Duncan Road (012) 362 7322 • The Fields Shop1, Cnr 407 Hilda & Burnette Streets, Hatfield (012) 342 2851 • Queenswood SUPERSPAR, Queenswood (012) 333 7290 • Wannabee Groenkloof Campus, (012) 420 5543 • Wannabee Main Campus, (012) 420 6509 • Waterkloof SPAR, Waterkloof Centre, Cnr Crown & Main Street (012) 346 2914 Pretoria East • Atterbury’s SUPERSPAR, Faerie Glen (012) 991 2008 • Cullinan SPAR, Cullinan (012) 734 2424 • Dely Road SUPERSPAR, Newlands, (012) 348 4993 • East Lynne SPAR, Jan Niemand Park (012) 800 4854 • Elarduspark SUPERSPAR, Elarduspark (012) 345 1101 • Glenfair Lynnwood SUPERSPAR, Lynnwood (012) 348 1348 • Impact Radio, Cnr Corobay & Gary Avenue (012) 348 8111 • Murrayfield KWIKSPAR, Murrayfield, Pretoria (012) 803 4050 • Menlo SUPERSPAR, Menlopark (012) 460 6255 • Monument SUPERSPAR, Monumentpark (012) 460 8161 • Mooikloof SPAR, Cnr Garsfontein Drive & Jollify Street (012) 480 0492 • Moreleta SUPERSPAR, Moreleta (012) 998 0583 • Old Farm Road KWIKSPAR, 823 Old Farm Road, Valley Farm Shoppin Centre (012) 991 5994 • Run-a-Way Sport, Lynnwood Road, Pretoria (012) 361 3733 • Silver Oaks SUPERSPAR, Silverlakes (012) 809 0111

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• Silverton SPAR, Silverton (012) 804 5011 • The Hill SPAR, La Montagne (012) 803 7670 • Willow Way SUPERSPAR, the Willows (012) 807 1122 • Winmore KWIKSPAR, Moreleta Park (012) 997 2238 Pretoria North • Bon Accord SPAR, Old Main Warmbaths Road, Bon Accord (012) 562 0913 • Doornpoort SPAR, Cnr Dr. van der Merwe & Amandelboom Road (012) 547 0792 • Jubilee SUPERSPAR, Shop 38 Jubilee Mall (012) 727 1245 • Karen Park SUPERSPAR, Shop 1, Karen Park Crossings (012) 549 1201 • Kopanong SUPERSPAR, Hammanskraal (012) 711 0132 • Maluleke SPAR, Soshanguve (012) 799 1238 • Montana SUPERSPAR, Pretoria North (012) 548 6599 • Nina Park SUPERSPAR, Nina Park (012) 542 3361/2 • Pretoria North SPAR, Cnr Rachel de Beer, Ben Viljoen streets (012) 546 6465 • Renbro SUPERSPAR, Old Warmbaths Road, (012) 711 0240 • Roodeplaat SPAR, Kameeldrift (012) 808 1798 • Rosslyn SPAR, Cnr Piet Rautenbach & R566 (012) 541 0387 • Shape Up Family Gym, Wonderboom (012) 543 0341/2 • Soshanguve SPAR, Soshanguve Centre, Block FF, (012) 798 3246 • Zambesi SPAR, Derdepoort (012) 808 3966 Pretoria West • AGN Office, Pilditch Athletics Stadium, Centurion (012) 327 4932 • Columba Kwikspar, Cnr. Knight & De Villiers Streets Danville (012) 386 5827 • Hercules SPAR, Daspoort (012) 379 9025 • Mamelodi SPAR, Erf 12501, Tsamaya Road (012) 801 5304 • Mountain View KWIKSPAR, 449 Karel Trichardt Street, Mountaniview (012) 379 3824 • Sable Hills KWIKSPAR, Plot 204 Leeuwfontein Kameelfontein Road District Roodeplaat Dam (079) 545 9332 • Westpark SPAR, Westpark (012) 386 5534 Pretoria South/Centurion • Celtis Ridge SPAR, Cnr Ruimte & Logan Street,

Highveld (012) 656 0140 • Centurion SPAR, Highveld, Pretoria (012) 665 1411 • Clubview SPAR, Cnr Lyttleton & Harvard Street, Clubview (012) 654 2616 • Hennopsview SPAR, Hennops Park (012) 654 6174 • Jean Avenue KWIKSPAR, Cnr Jean Ave & Lenchen Ave, Centurion (012) 643 0070 • Kloofsig KWIKSPAR, Cnr Theodore & Kruger Streets, Lyttleton (012) 664 0612 • Lyttleton SUPERSPAR, Lyttleton (012) 664 3686 • Midstream SUPERSPAR, Midstream Shopping Centre, Brakfontein Rd (012) 687 1550 • Ryneveld SPAR, Cnr Pieere van Ryneveld Ave & Fouche Street, Ryneveld (012) 662 1614 • Saxby SUPERSPAR, Eldoraigne Village Shopping Centre, 1033 Saxby Avenue, Eldoraigne Ext 1, (012) 654 3901 • Sutherland SUPERSPAR, Wierdapark (012) 654 3206 • The Reeds, Eldoglen (012) 661 7130 • The Sweat Shop, Shop no. 12 Southdowns Shopping Centre, John Vorster Ave, Irene (012) 665 0048 • Valhallah SPAR, Cnr Shirley & Broad way streets, Valhallah (012) 651 2701 • Wierda SPAR, Wierda Park (012) 653 4122 Johannesburg/Midrand • Birchgate SPAR, Cnr Wartel & P91 Highway, Terenure, Kemptonpark (011) 393 6802 • Boksburg New Balance, (011) 918 6227 • Broad Acres SUPERSPAR, Cnr Cedar & Valley Roads Broad Acres, Fourways (011) 540 1518 • Braam Fischer SPAR, Cnr Freedom drive & Amandla Boulevard, Braamfischer, Dobsonville (011) 988 8933 • Bredell SPAR, Kempton Park (011) 396 2581/2 • Carlswald SUPERSPAR, Kyalami (011) 318 0701 • Florida Junction SUPERSPAR, cnr Christiaan de Wet & Florida Junction Road, Roodepoort (011) 472 0411 • Florida Market SUPERSPAR, Florida (011) 472 6450 • Glen Acres SUPERSPAR, Cnr Dann & Monument Roads, Glen Marais, Kempton Park (011) 391 4342 • Hobart SPAR, Bryanston (011) 463 2194 • Hobart SUPERSPAR, 8 Hobart & Grosvenor Road, Bryanston (011) 540 1000

• Noordwyk SPAR, 816 Lever Road (011) 318 1591 • Olivedale SPAR, Cnr Press Fouche & Windsorway, Northriding,Olivedale (011) 393 6802 • Palms SUPERSPAR, Cnr North Rand & 1st Streets, Boksburg (011) 894 4910 • Park Rand SPAR, 44 Van Wyk Louw Drive, Parkrand Boksburg (011) 913 3468 • Rant en Dal SUPERSPAR, Rant en Dal Shopping Centre, 44 Cecil Knight St, Rant en Dal, Krugersdorp (011) 665 1529 • Retail Crossings, (011) 475 0884 • Steve’s Blackheath SUPERSPAR, Beyers Naude Drive Blackheath (011) 476 1000/1 • Stone Ridge SPAR, Cnr Hereford & Modderfontein Road, Edenvale (011) 452 1667 • The Square SUPERSPAR, Cnr Rietfontein and Jansen Road, Jansen Park, Boksburg (011) 823 4715 • Vorna Valley SUPERSPAR, Midrand (011) 805 3543 • Woodmead New Balance, (011) 894 4910 North West • Brits SPAR, SPAR Shopping Centre, De Wits Ave (012) 252 5100 • Panorama SPAR, 47 Karel de Wit street, Panorama shopping centre, Brits (012) 252 2600 • Rustenburg Square SUPERSPAR, Cnr Womarans, Van Willeigh Strate (014) 594 2451 • Sediba SUPERSPAR, Hartebeespoort (012) 259 1408 Limpopo • Bela Bela SPAR, Bela Bela (014) 736 2908 • Nylstroom SPAR, Nylstroom (014) 717 2760/3 • Mokopane SUPERSPAR, SPAR Plaza, 32 Retief Street, Mokopane (015) 491 3264/5 Mpumalanga • Bronco SPAR, Bronkhorstspruit (013) 932 1161 • Groblersdal SPAR, Groblersdal (013) 262 5447 • Highland SUPERSPAR, 3 Rosmead Road, Klipfontein, Witbank (013) 692 3175/6.

• Marble Hall SUPERSPAR, 108 Main Road, Marble Hall, North West (013) 261 1074 • Moloto SPAR, Moloto (013) 947 2297 • Saveways Crescent SUPERSPAR, cnr Mandela Drive & Thanbo Streets, Die Heuwel, Witbank (013) 690 1173