#ACTIVE4LIFE
Edition 1 2017
NOT FOR SALE
MAPS
Be body
-positive
MAPONYANE
HOW DOES HE DO IT?
Olympian
THE BEST WAYS TO
CAMERON
EXERCISE FOR
VAN DER BURGH:
Sports
FREE
Letshego
ulu Z SHARES HER
helped me
BEAT
ADHD EXERCISE
GIVES YOUR
FITNESS TIPS
BRAIN
A BOOST
POWERED BY
Te l l m e a n d I f o r g e t . Te a c h m e a n d I r e m e m b e r . I n v o l v e m e a n d I l e a r n .
#Active4Life
O IFC ADVERT
Guest Editor
Dr Tshidi Gule
Founder, Medispace Lifestyle Institute
Design a healthier life, ONE STEP AT A TIME... 112 | #Active4Life | www.longevityLIVE.com
Dr Tshidi Gule
ur bodies are designed to move. Over the centuries, we’ve seen incredible advancements in travel and transport. But before cars, aeroplanes and ships, human beings used one very capable ‘vehicle’ to get from place to place: our bodies. Whether it was a long voyage to face a rival in combat (re Shaka Zulu), transporting goods across long distances or visiting relatives, our forefathers stayed fit and healthy through physical activity. Exercise helps the body to withstand the daily pressures of life, whether you are a school-going 9-year-old with a developing physique or a mature 65-year-old. Physical activity keeps our blood pressure stable, protecting us from heart disease, strokes and diabetes. It releases the body’s natural feel-good hormones to resist stress, illness and mood disorders. It also improves concentration, memory and analytical skills. #Active4Life was created to inspire you, your family and your community to include physical activity as a part of daily life. It will provide you with practical, affordable and exciting ways to keep your body moving in the right ways, at a rhythm you can commit to for the rest of your life. Physical activity will energise and revive you, both inside and out. So I encourage you to read this #Active4Life supplement, to enquire and spread this timeless message: being active for life is a gift that will reward you, your family and your community for years to come. Get on your sneakers and let’s move together! www.longevityLIVE.com | #Active4Life | 1
Welcome to the first edition of #ACTIVE4LIFE.
W
e are very excited about this initiative. It’s a social enterprise project developed by Longevity with the Physical Education Institute of South Africa (PEISA.co.za) and supported by the Department of Basic Education, UNESCO QPE, Mondelēz (Mondelēz is a multinational confectionery, food, and beverage company) and CTP Printers (which has sponsored the printing of the supplement). Also contributing to this exciting educational project are Adidas and Hi-Tec. This is a not-for-gain project, and all participants are contributing to ensure that, together, we spread the good news of the benefits of healthy living and of being more active for life. The #Active4Life supplement is bagged with issues of Longevity, and 25 000 copies will be distributed through the national education network of public schools throughout South Africa by PEISA. A digital copy of the magazine will also be made available for download at www.longevitylive.com during the month of October. We thank all of our partners for making this social education project possible. We also thank the amazing role models who were interviewed for #Active4Life and who shared their health inspiration. Every one of us has a voice capable of creating change. We invite you to join us in our mission and let yours be heard. Join us on Facebook and Twitter (@longevitymag) and Instagram (@longevity_live).
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PEISA DIRECTOR Norman Mphake GUEST EDITOR Dr Tshidi Gule EDITORIAL DIRECTOR Gisèle Wertheim Aymés gisele@longevitymag.co.za,
MOVEMENT matters
Y
ART DIRECTOR Susan Gray WRITERS Marina Wildt Savannah Freemantle Skye Mallon Joy Mphande EDITORIAL ASSISTANTS Mbali Masinga - Assistant@longevitymag.co.za, SUB-EDITOR Joy Capon [Edit SA] PROOFREADER Stephanie Sterner SALES AND ADMIN MANAGER Jacelize Rust (CT) 083 2773420 Fay Graham-Parker (JHB) 083 417 6125 - fay@longevitymag.co.za GENERAL ENQUIRIES You can mail us: editor@longevitymag.co.za www.LONGEVITYLIVE.COM for more details. Go to the ABOUT tab. This supplement is not for sale. All rights are reserved and are the copyright of Longevity magazine. No part of this supplement may be reproduced without the written permission of the publishers, Aegle Group (Pty) Ltd. All enquiries should be addressed to editor@longevitymag.co.za or Longevity, PO Box 2316, Randburg 2125. While every caution is taken to ensure the accuracy of information in this supplement, the publisher, editor and employees of Aegle Group (Pty) Ltd and PEISA or supporters cannot be held responsible for any inaccuracies, injury or damage that may arise. The views expressed in this supplement are not necessarily the views of the publisher or staff of Longevity or PEISA.
NORMAN MPHAKE PEISA | UNESCO QPE National Coordinator
Email: norman@peisa.co.za Web: www.peisa.co.za
MOVEMENT IS LINKED TO EVERY FUNCTION AND PROCESS IN THE BODY
oung or old, we should all be enjoying the benefits of physical activity and movement programmes. Whether movement is a means to an end or an end in itself is neither here nor there. What matters is that we should all be moving in the best way possible, given our capabilities and limitations – and we should be doing it often. The benefits are extraordinary. Physical activity creates a self-reinforcing cycle of benefits – and even more so for children. Active children’s brains work better, making it easier for them to learn. At the same time, better attitudes about school and improvements in their psychosocial health create a better mindset for learning. The net result is improved academic performance. In order to get movement into schools and communities, the Physical Education Institute of South Africa (PEISA) adapted the Designed to Move: Active Schools framework, which it plans to introduce into all school communities. An active school provides children with great opportunities for physical activity before, during and after school. The research has been done. Physical activity can help with everything educators are trying to achieve. When children move regularly in school, behaviour, attention, attendance and academic performance often improve. In the future, these children will have better income prospects, improved physical and mental health and higher productivity. L
To learn more about Designed to Move, visit: designedtomove.org and peisa.co.za/resources/. www.longevityLIVE.com | #Active4Life | 3
#Active4Life By Savannah Freemantle
Letshego Zulu SHARES HER FITNESS TIPS
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think I got my love of exercise from my mom,” Letshego Zulu reveals. “She was a runner, and played netball, basketball, squash and tennis. She never forced me into exercise, but she always asked me to watch her train.” She says this was because her mother couldn’t leave her on her own while she trained. “When I was seven or eight, we were living at Fort Hare University, as my mom was a lecturer and house matron. We lived opposite the sports grounds, so whenever she went out to train, she would tell me to come with her and bring something to entertain myself. I would watch her run around and around on the athletics field, and eventually – curious to see what all the fuss was about – I would join her. On other days I would bring my netball and shoot some hoops to pass the time. Over time, my love of exercise grew.” By the time Zulu started primary school, sports sounded interesting to her. “I tried out everything and was lucky enough to have a mom who supported me. After that I just never stopped exercising.”
WHAT’S HER FAVOURITE FORM OF EXERCISE?
“It’s hard to say, because I’m always busy with different activities. Last year I was training for Half Ironman, so I was swimming, road cycling and running. This year I completed JoBurg2c, a mountainbike race, in my late husband’s honour.” “I plan my fitness programme a year in advance. So, I am already working towards next year’s goals.”
WHAT DOES HEALTH MEAN TO HER?
“It means living a long life. It’s a natural stress-reliever. I’m happier. I feel lighter. I feel I am able to conquer the world. If a week passes and I haven’t done any exercise, I feel down, heavy and tired.”
WHAT DOES SHE EAT?
“I follow the basic food guidelines. I know that low-fat protein and vegetables are safe. I have the discipline not to eat junk food all the time. I’m a firm believer in moderation. There’s a food pyramid for a reason, and we need to eat all of the food groups in the correct proportions. Simply put, I choose to eat healthily.”
LETSHEGO ZULU’S TOP 4 FITNESS TIPS: 1 Figure out what you enjoy. “Don’t do something that’s a chore. Do something that you love and you won’t even notice that you are exercising.” 2 Always set a goal, “whether it’s a race that you want to do or a time/ distance you want to achieve”. 3 Get the buy-in of people around you. “It always helps to have the support of your family and friends.” 4 Exercise with a friend. “This will keep you exercising on days that you don’t feel like it.” Zulu co-owns Pop-Up Gym, a project that encourages people to exercise anytime, anywhere. Her dream is to ensure that every South African learns L to exercise and experience good health. It’s easy to get the benefits of exercise – you just have to start.
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#Active4Life By Marina Wildt
#Active4Life By Marina Wildt
HOW DOES HE DO IT?
MAPS MAPONYANE’S TIPS FOR MANAGING HEALTH & WELLBEING 8 | #Active4Life | www.longevityLIVE.com
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aps Maponyane has won the hearts of countless South Africans with his signature dimpled smile, framed specs and sleek dress code. At the age of 27, he is an established television presenter, actor, fashion designer, model, philanthropist and entrepreneur. However, his fastpaced lifestyle just doesn’t seem to be a match for his perpetual energy, ambition and ability to stay in great shape. So, how does he do it? “What is your daily fitness routine like?” I ask Maponyane casually, assuming that anyone in good shape must put themselves through a rigorous exercise programme. “To be honest,” he replies, “I’ve never really been a ‘gym’ person. I actually struggle to incorporate a fitness regime into my daily life. I have always just enjoyed being an active person, and playing sports sustainably throughout my youth gave me a great foundation for building the body I have today.” From the age of five, Maponyane played club soccer every day. However, that wasn’t the only athletic commitment he made. Throughout his school years, he played at least eight different sports. “My muscles and physique developed with my years,” he explains. Since his career has taken
off, however, it’s been far more challenging to find the time to exercise religiously. “Now I play social soccer, but I struggle to go weekly with my busy schedule. I also enjoy playing golf to catch up with my dad, or jumping in the pool for a swim every now and then at the gym,” he adds. Being conscious about leading an overall healthy lifestyle is crucial for Maponyane. Here are the three ways that he incorporates exercise into his daily routine: 1 He always takes the stairs. 2 He skips or does push-ups for
10-20 minutes in his hotel room. “You actually don’t even need a rope; simply doing the movements is enough,” he adds.
3 He does gentle calf-raises when
he’s standing in a queue at the supermarket.
EAT FOR ENERGY… AND BECAUSE YOU LOVE GOOD FOOD With his busy lifestyle, Maponyane needs to be be conscious about what he’s eating. “Because I lead a fastpaced lifestyle that requires me to function on minimal sleep, and still have a sharp mind, I need highly nutritious foods to sustain my energy levels. I cannot afford to have an
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energy dip. But, at the same time, I don’t excessively check labels. There is a balance for me,” he adds. His jam-packed daily schedule doesn’t always provide him with the healthiest food choices when he’s either on set or travelling, but for Maponyane, it’s not an excuse to eat badly all the time. Like most of us, he may not always be able to choose what food is available to him. But he’ll make a conscious effort to eat healthily for his next meal, and he doesn’t see it as a chore. “I love eating well. I love good, nutritious food. It’s all about enjoying your food, and the fact that it is nutritious is a great added benefit,” he says. Maps Maponyane’s top tips for managing your health and wellbeing every day: 1 Eat less, more often to keep your
metabolism steady.
2 Have a glass of water before and
after every meal.
3 Moisturise and protect your skin
regularly.
4 Use an SPF during the day (and
at night) to protect your skin from UV damage.
5 Spend 10 minutes in the morning
taking deep breaths and reflecting before starting your day.
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For Maps Maponyane, leading his life proactively as opposed to reactively allows him to keep healthy, mentally sharp, physically agile and prepared to take on each new day. L
PRINTING PUBLICATIONS THAT PEOPLE LOVE We may have the latest technology. But what really sets us apart is an old-fashioned passion for what we do. And we think that comes across in every book, magazine, diary and newspaper we print. telephone: (021) 929 6200
fax: (021) 939 1559
e-mail: ctp@ctpprinters.co.za
web: www.ctp.co.za
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#Active4Life By Marina Wildt
L www.mondelezinternational.com
www.longevityLIVE.com www.longevityLIVE.com | #Active4Life | #Active4Life | 13| 102
#Active4Life By Savannah Freemantle
Exercise
GIVES YOUR
BRAIN A
BOOST
E
xercise is not just good for your body; it’s good for your brain too. According to research, even a small amount of exercise, such as walking every day, can make you sharper, healthier and happier. Scientific studies show that children who exercise get better grades, concentrate more and sleep better than those who don’t. Exercise brings blood to the brain, which helps the brain cells to talk to each other. This helps them to think better.
BETTER GRADES
One scientific study found that children scored higher on maths and reading comprehension tests after exercising for 20 minutes. Another study found that those who exercise regularly have more confidence, which also helped to improve their grades.
HAPPIER KIDS
Scientists have shown that children who exercise feel happier. This is because physical activity releases chemicals in the brain that naturally make us feel good. Exercise has also
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been linked to fewer mood swings and the ability to better manage them when they do occur.
BETTER SLEEP
Children who exercise fall asleep faster than other children, and they stay asleep for longer. Studies have shown that the more intense the activity, the better the sleep. Getting enough sleep makes kids feel better, helps them to make better decisions and improves their memories.
HOW MUCH EXERCISE IS ENOUGH?
Children don’t have to be star athletes to reap the benefits. Simple things such as riding a bike or walking have been shown to help. The bottom line is that they should exercise for an hour a day. They can split this up throughout the day and do different things each time.
MAKE EXERCISE FUN
Turning exercise into a game is a great way to improve your children’s health while having fun. See if you can get them to try skipping with friends, playing hopscotch, climbing trees (with an adult watching), playing soccer, playing catch, making up their own dances or hula-hooping.
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#Active4Life By Savannah Freemantle
Sports helped
CAMERON VAN DER BURGH:
me
BEAT
ADHD 16 | #Active4Life | www.longevityLIVE.com
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lympic gold-medal swimmer Cameron van der Burgh says he developed a love of sports after being diagnosed with
hours. I wouldn’t even watch TV. I had no motivation to do anything. “Eventually my mom said, ‘Enough is enough!’, and threw the pills away – she wanted her old son back. Instead of using Ritalin to treat my ADHD, she insisted that I take up a sport every day of the week. “The change was incredible; I had an outlet for my energy and it improved my ability to focus on schoolwork. From that day on, sports became a part of my life. I discovered my love of swimming, and embarked on my career as a professional athlete. I can’t imagine how different my life would be if my mom hadn’t made the decision to treat my ADHD with exercise.” Cameron says participating in sport has taught him to live a healthy
ADHD. “I was hyperactive as a kid. I always had a lot of energy I CAN’T IMAGINE HOW and battled to pay attention DIFFERENT MY LIFE WOULD BE IF MY in class, or focus on my MOM HADN’T MADE THE DECISION TO homework. I was diagnosed TREAT MY ADHD WITH EXERCISE. with ADHD and put on Ritalin.” ADHD is a disorder lifestyle, take ownership of his characterised by excessive activity, success and be disciplined. “To me, problems paying attention and being healthy means having the difficulty controlling one’s behaviour. freedom to do what you want to do. Ritalin is the most common form of You aren’t limited, or held back, by treatment. any physical inability.” “Unfortunately, Ritalin had a He adds: “Eating healthily and negative effect on me. It took away exercising should be a habit. If you my personality. I remember coming practise it regularly, you will soon home after school and sitting on the find you don’t want to go back to a couch, staring out the window for life without it.” L
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#Active4Life By INMED
Have milk, maas or yoghurt every day
SOUTH AFRICAN FOOD-BASED DIETARY GUIDELINES
Drink lots of clean, safe water
Enjoy a variety of foods
Fish, chicken, lean meat or eggs can be eaten daily Eat plenty of vegetables and fruit every day (3-5 portions/d)
Eat dry beans, split peas, lentils and soya regularly
Be active! Make starchy foods (carbohydrates) part of most meals Source: INMED 18 | #Active4Life | www.longevityLIVE.com
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#Active4Life By INMED
PLAN YOUR MEAL
T
he size of each section gives a rough idea as to the amount of each food group that you should eat with each meal. For example, large amounts of fruit and vegetables and very small amounts of fatty foods like crisps and chocolate should be eaten.
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Source: INMED
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#Active4Life By Skye Mallon
JESSAMYN STANLEY
IS ENCOURAGING SELF-LOVE THROUGH YOGA’S ABILITY TO OFFER BETTER HEALTH, LONGEVITY AND RELAXATION
A
n Instagram yoga instructor and writer based in Durham, North Carolina, is promoting body positivity through yoga. The “yogi”, who goes by the name of @Jessamynstanley, celebrates the body by encouraging yoga students to ask “How do I feel?” instead of “How do I look?”. Often yoga comes with the misconception that you should be lean and skinny. Think again, because Stanley isn’t skinny and she loves it.
Bodypositive
YOGA
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WHY DO WE LIMIT OURSELVES WITH THE “FAT YOGA” LABEL? People react to Stanley with shock, fascination and comments such as, “Wow, I didn’t know fat people can do that.” She’s been taking both the Instagram and yoga worlds by storm since 2016, with an impressive following of 200 000 people. Stanley is proud of her uniqueness, and proclaims herself a “fat femme” and “yoga enthusiast”. Even expert yoga communities on Instagram have chimed in, telling her that her level of form and technique inspires them.
STANLEY’S TAKE ON BODY SHAMING Stanley has never believed that her body shape could hinder her ability to take part in any form of physical activity. She is constantly taken aback by the number of people who doubt their abilities because of their size. She explains that she did have a few hang-ups about her size, but never saw that as a reason not to be able to do yoga. Stanley adds: “There’s a major disconnect in our society between what people can do and what we show people they can do.” She explained to the Guardian that she would often take photographs of herself and immediately think: “Oh, my belly is there and it is fat!” However, she eventually realised that she is extremely strong and able to hold poses. Even though her belly is there, she is still fit and capable. PROMOTING A POSITIVE BODY IMAGE “Yoga is body positive because it’s saying you don’t need to be concerned about what other people think of you,” Stanley says. It has also shown her that she’s www.longevityLIVE.com | #Active4Life | 23
“strong and capable, which are both tenets of body positivism”. However, even though yoga is great for improving self-esteem, it can’t do all the work for you. It is shortsighted to think yoga alone will make you think positively about your body. Although it helps, the real problem lies within. She says you need to ask yourself questions you haven’t asked before.
WHAT IS STANLEY’S FUTURE? Dianne Neumark-Sztainer is a professor at the University of Minnesota’s School of Public Health and a certified yoga teacher. She agrees that yoga can improve self-image and that, “there is some research which suggests that individuals 24 | #Active4Life | www.longevityLIVE.com
practising yoga are… less likely to objectify their bodies”. Specifically, individuals with eating disorders feel less body shame and more comfort after doing yoga. Stanley has therefore teamed up with other women fighting the idea that only people of certain sizes can do these things. The Guardian reported that Tess Holliday became the first-ever size 22 (UK size 26) model to be signed to an agency. Within the fitness world, Roslyn Mays has also proven that being too fat for fitness is a lie – with her awardwinning pole-dancing skills. Jessamyn Stanley may have unintentionally set out on this path. However, by living her own life and doing what she loves, she’s become a role model worldwide. She too experiences ups and downs. But through her honest stories, she hopes to change people’s attitudes and continue to advocate body positivity globally. L
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#Active4Life By Marina Wildt
S
igning up to the nearby gym or even buying gym equipment to use at home can be an expensive endeavour, especially if you’re trying to keep fit on a budget. Luckily, there are a few ways around this, and we have seven ideas you can try right now. 1 Jump rope: Who says you need to buy a jump
rope? You can use any old rope you already have – or better yet, don’t use a rope at all. Just jump and swing your wrists.
2 Make your own weights: Your own personal
THE BEST WAYS TO
hand weights are in your kitchen right now: soup cans and milk cartons! How do you choose the right weight? You should start to feel some resistance by the sixth rep.
3 Get creative with stretches: Almost any exercise
you can do with a resistance band, such as arm curls and squats, you can do with an old pair of tights.
4 Take the stairs: Whether you’re out or at home,
EXERCISE for free
it’s worthwhile getting into the habit of taking the stairs. Eventually it should become second nature – hello, toned calves!
5 Go for a run: Running, jogging and even brisk
walking are super-cheap ways to get your heart pumping. All you need is a pair of takkies, an open road and perhaps some earphones.
6 Get a workout app: If you need some
motivation, there are many free apps offering quick and effective workout routines you may not have thought of on your own. All you need to bring is yourself and your phone.
7 Use your chair as more than a seat: That thing
you’re sitting on right now? That chair can be used to do crunches and dips. Just make sure it’s steady first – you’re trying to build muscle here, not bruise your buttocks!
With these options at your fingertips, you really don’t have much of an excuse to skip your next workout. So, are you ready? 26 | #Active4Life | www.longevityLIVE.com
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#Active4Life
By Savannah Freemantle and Joy Mphande
FIND A FREE OUTDOOR GYM NEAR YOU:
O
ne of the best ways to stay fit and healthy is to make use of South Africa’s many free outdoor gyms. These gyms cater for both strength and aerobic training. Blake Dismore, owner of Optimal Fitness & Lifestyle, says: “Outdoor gyms are great because they are free and easily accessible to everyone. You also get the benefits of exposure to vitamin D, fresh oxygen and healthy and safe workouts on machines. One of my favourite aspects is that they bring people back to visiting the park or public recreation area, where they can meet new people with a common interest.”
GAUTENG:
KWAZULU-NATAL:
• Zoo Lake Park – Parkview • George Hay Park – Parkview • Mushroom Farm Park – Sandown • Metro Park – Newtown • Protea Glen Park – Soweto • Petrus Molefe Eco Park – Soweto • Chiawelo – Soweto • Zola – Soweto • Steyn City – Midrand • Diepsloot Park – Diepsloot • Claremont Park – Claremont • Bekkersdal • Eldorado Park • Steyn Park – Fourways • Germiston Lake – Germiston • Stinkwater – Hammanskraal • Hurlingham Park – Hurlingham Manor • Mabopane • Pienaarsriver Park – Mamelodi • Mohlakeng – Randfontein • Poortjie Park – Randfontein • Toekomsrus – Randfontein • Walter Sisulu Botanical Gardens – Roodepoort • Phomolong – Tembisa • Vereeniging
• Ndumo Sport Complex – Jozini • Utrecht – Newcastle • Nquthu Stadium • Mandeni • Kwambonambi • Ndanyane – Bergville • Morningside – Ixopo • Scottburgh • Pietermaritzburg • Danhauser – Umajuba • eThekwini Metro – Burlington • Harding – Umzwabantu • Howick West Sports Complex – Howick • Illembe – Shayamoya Area • Sisonke – Umzimkhulu Town • uMakhanyakhude – Manguzi • Umzinyathi – Sibongile • uThukela – Ezakheni Park • uThungulu – Eskhawini • Zululand – Bilanyoni Area WESTERN CAPE: • Rocklands – Mitchells Plain • Lentegeur Hospital – Lentegeur • Jan Marais Nature Reserve – Stellenbosch • Cloetesville – Stellenbosch • Klapmuts – Stellenbosch
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• Idas Valley – Stellenbosch • Khayelitsha Wetlands Park – Khayelitsha • Nantes Park – Athlone • Promenade – Sea Point • Urban Park – Green Point • Surfers Corner – Muizenberg Beach • Alphen Calisthenics Park – Constantia • Blouberg Beachfront FREE STATE: • Woodlandhills Wildlife Estate – Groenvlei, Bloemfontein • Free State University – Park West, Bloemfontein EASTERN CAPE: • Jumba Senior Secondary School – Umtata • Bisho Police Academy – Bisho NORTHERN CAPE: • Sun International Flamingo Casino – Kimberley LIMPOPO: • Polokwane – Sebayeng NORTH WEST: • Tlhabane – Rustenburg • AngloGold Ashanti – Kofifi Park
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