spar my joburg race 2016

Official Magazine for the 2016 SPAR Women’s Challenge Johannesburg

INSIDE:DROP OFF A PAIR& SHOW YOU CARE

ENJOY JOZI FOR FREE, YOUR RACE DAY MUST HAVES, ECO DÉCOR

UPDATESAND MUCH MORE

02 Message from the Marketing Director04 Message from the Race Organiser06 Message from the CGA President08 Message from HOT91.9FM10 Join SPAR Rewards31 Midsection Pull-Out

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50 Enjoy Jozi’S Sights & Delights for Free

54 Race Day Must Haves56 Winter Style Solutions62 A Guide to Green Décor

12 2015 Race in Pictures14 Reach for Recovery

37 Boost Your Running Performance40 The Latest Running Shoe Technology42 Foods to Help You Tone Up & Slim Down46 Fitbit’s Bio-Tracking Game Changer

12 37

14

31

STARTING LINE

PODIUM

ROUTE

PACESTYLE

18 10 Years of the Grand Prix Series27 DropOffAPairAndShowYouCare

12016 • MY JOBURG RACE MAGAZINE

CONTENTS

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2 2016 • MY JOBURG RACE MAGAZINE

See you all on race day!

MESSAGE FROM THE MARKETING DIRECTOR OF SPAR SOUTH RAND

Welcome ladies once again to yet another edition of the Johannesburg SPAR Women’s Challenge! They say time flieswhenyou’rehavingfunandIcandefinitelyvouchforthat,asthe

time to launch yet another ever-successful race in our South Rand region has come.

When I look back at the 2015 edition of ‘South Africa’s Most Beautiful RoadRace’therearesomanyexcitingthingsthatcometomind,fromtheinspiringindividualswhoworktirelesslyforReachforRecovery,tothetoprunners who never cease to amaze as individuals as well as world-class athletes. The on-going support from sponsors and all-round friends was even more evident (if that is possible) in 2015 which added so much more to what was already an exceptional event.

Our relationship with the City of Johannesburg and Central Gauteng Athleticsisaspecialone,andforacorporatelikeourselvesitisimportantto align with local government and the relevant governing bodies whenever taking on projects such as the SPAR Women’s Challenge. Taking hands and working together ensures we give the people of our city the best and we and our partners strive to do nothing less. SPAR has always been a great supporterofathleticsandroadrunning,especiallyintheGautengregionandwe are proud to have one of our own events as part of the annual running calendar.

This year promises to be even more exciting as we up our number of entries and celebrate the tenth anniversary of the SPAR Grand Prix Series! ThefinallegintheseriesistheJohannesburgraceandatthetimeofwritingthisletter,thepointsforthetopfivecontendersaresoclose,itisdefinitelyanyone’s race. These ladies compete fiercely for the title of Grand Prixwinnerbutnodoubt,thecompetitiontowininthetenthanniversaryyearwillbeintenseanddefinitelysomethingtosee!

Thisyear,wechallengewomentonotonlycomeandenjoyraceday,butas part of the SPAR Women’s Challenge family to embrace what we are all about. The 2016 race is all about showing you care. So embrace the chance to be part of the race and support a larger cause.

InconclusionI’dliketothankallthesponsors,staffandsupplierswhoonan annual basis walk the extra mile to better the event. Without you as part of the SPAR family all of this would not be possible.

MARTIN WEBBER

THANK YOU TO ALL OUR SPONSORS:


I look forward to seeing you all there!

MESSAGE FROM THE RACE ORGANISER

Although I have been involved in the Johannesburg SPAR Women’s Challengeforanumberofyears,thisismyfirstyearspearheadingtheplanning and execution of the race. As part of this new and exciting

role,Ihavebeenlookingbackandreflectingontheracesintheyearsgoneby.Thisbringstomindsomanyexcitingaspectsoftherace–fromthedifferentcelebrities and sponsors who have been involved, to the media partners,friends,Directors,MD’s,andevenvenuesthathavechanged–allofwhomhave played a part in what makes this race so special.

Everyyear,theraceisplannedtoperfectionforthebenefitofourparticipantsbutalsoforthebenefitofthecommunity.OurracebeneficiariesthisyearareReachForRecoveryandtheourDropOffAPairAndShowYouCareinitiative.Lookingatthecausesthatbenefitfromtherace–thisyearandinpreviousyears – it is clear to see that the Johannesburg SPAR Women’s Challenge ismore than just a race, it is an event that shines a light on the fact thatSPARcaresforyourcommunity,andthatiswhatthisyear’sraceisallabout- showing you care! The best part about this platform being associated with the Johannesburg SPAR Women’s Challenge is that the causes we support are relevant to you – and close to each of our hearts. This year our race participants have the opportunity to join the SPAR family in helping your fellow women and helping to give others the chance to experience the joy of running.

Take our race beneficiary, Reach for Recovery. Simply by entering theraceyouhavealreadycontributedtowardsourbeneficiarydonationandhavehelpedagreatinitiativewhoworkstirelesslytomakeadifferenceforwomenbattlingbreastcancer.OurDropOffAPairAndShowYouCare initiative inassociation with Caxton is collecting old tekkies to be distributed to those in need. We are encouraging all ladies taking part in the race to bring their old running shoes to put in our tekkie donation bin.

So if you have found yourself too busy lately or too pre-occupied with life’s manychallengestomaketimetogiveback,thenyouwillenjoyracedaythatmuchmoreknowingthatwithonefundayout,youhaveplayedyourpart.Besure to bring your friends along to show you care on race day!

MARLENE GUNTER

PUBLISHER Free Radical Media [email protected]

EDITOR Marlene Gunter Race Organiser

MANAGING EDITOR NicolaProfir [email protected]

DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 [email protected]

IMAGES ©iStockphoto.com,123RF, OfficialSPARPhotographer:RegCaldecott SPAR Map Illustrations: Rob Foote

COVER ILLUSTRATION:Annika du Toit

ADVERTSING SALES [email protected]

Ilse Mather:+27836750331 [email protected]

CONTRIBUTORS MartinWebber,BelindaNel,NicolaProfir,TheBLDGroup,BeulahJankelowitz,ElainePienaar,Spree,NewBalance,Futurelife,Fitbit,USN,ByronKennedy,Caxton,TheLineCommunications,GreenQueenPR,HWBCommunications.My Joburg Race Magazine is published annually by Free Radical Media. My Joburg Race is subject to copyright in its entirety. The contents may not be reproduced in any

form,eitherinwholeorinpart,withoutthewrittenconsentof the publisher. Unless specified, all rights are reservedin material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographsand other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. My Joburg Race is not responsible for any unsolicited submissions.

Free Radical Media reserves the right to reject any advertising at our discretion without explanation. Opinions expressed in this publication are not necessarily those of FreeRadicalMedia,SPARor their clients. Informationhas 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 bereproduced,inwholeorinpart,withoutspecificwritten

permission from Free Medical Media. NoliabilityisacceptedbyFreeRadicalMedia,thepublisher,SPAR nor the authors for any information contained herein. Neither My Joburg Racemagazine,SPARnoritspublisherisresponsiblefordamageorharm,ofwhateverdescription,resulting from persons undertaking any activity or health advice featured in My Joburg Race.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising allreasonablecare,cannotbeheld responsible forany lossor damage.


Thank you and see you on race day!

MESSAGE FROM THE PRESIDENT OF CENTRAL GAUTENG ATHLETICS

G reetingstothefamily inathletics,especiallywomen.It isthattimeof the year when we celebrate the contributions of women to South Africa’s athletics landscape and there is no better way to do this

than through a prominent race event such as the SPAR Women’s Challenge. The2016SPARWomen’schallengeisoneoftheprovince’sflagshipracesmainly targeting women from all corners of our province.

Central Gauteng Athletics is indeed honoured to be part of South Africa’s most beautiful road race and to have this event on our calendar. This challenge has a vast reputation of motivating women to give their best in runningevenifthereasonsarejusttostayfit.Recentlywehavewitnessedahuge increase in our provincial elite female athletes taking part in the series and grooming up and coming junior athletes to become the best in what they do through the SPAR Women’s Challenge and the Grand Prix Series. As a province we are grateful to SPAR for leading such a great initiative that seems to grow every year.

I would like to wish all the participants a great run and encourage them to enjoy every moment spent running the course. As a province we look forward to welcoming new female athletes and salute those returning to do the 2016 edition of the SPAR Women’s challenge.

Central Gauteng Athletics would like to thank all the athletes in advance forembracingtherace,themediaforyourcontinuedsupportincoveringallathletics events and the Organising Committee who continuously make the SPARWomen’sChallengeoneoftheCGAeventstoremember.Comeone,come all.

JAMES MOLOI

8 2016 • MY JOBURG RACE MAGAZINE8 2016 • MY JOBURG RACE MAGAZINE

MESSAGE FROM HOT91.9FM FOUNDER AND MANAGING DIRECTOR

Inamatterof18monthssinceitslaunch,HOT91.9FMhasbecomeoneof Joburg’s favourite radio stations thanks to our ability to become a home for many listeners in the obvious radio gap that existed in Gauteng.

HOT91.9FMplaysthebest‘OldSkool’andR&Bmusic,andhostssomeofthe most popular radio personalities.

HOT 91.9FM is about FUN radio with a cause. We are packed with talentthathasbeenservingtheGautengmarketfordecades,soalthoughwe’renew,ourstrongrootsandlocalsupportrunverydeep.Wehavebeenobsessive about explaining our programming strategy to every member of the HOT team so that we can all live it. That commitment has resulted in greater ratings and increased revenue that is put back into training and development projects as well as helping those in need within our HOT community.

HOT 91.9FM has already earned a reputation for the many creative ways in which events have been hosted with the station being a media sponsorshippartner.HOT91.9FMisproudtobetheofficialMediaPartnertotheJohannesburgSPARWomen’sChallengethisyear,celebratingwomenfrom all walks of life who will be participating.

HOT 91.9FM listeners can expect ticket giveaways, as well as otherimportant information on the station as well as on www.hot919.co.za,leading up to the Johannesburg SPAR Women’s Challenge. HOT 91.9FM’s Sasha and Disi will also be broadcasting live from Wanderers Registration on Friday,7Octoberbetween14:00and16:00.

With HOT 91.9FM being part of the Johannesburg SPAR Women’s Challenge,theparticipantscanexpecttobeentertainedwiththebestmusicin Johannesburgon raceday, and loadsof fun activities and activations.Since 61%ofHOT91.9FM’s listeners arewomen, the brand associationbetween Johannesburg SPAR Women’s Challenge and HOT 91.9FM is ‘spoton’ for the race’s loyal ladieswho turnout yearafter year,whichadds to the synergy of the event. Participants of the Johannesburg SPAR Women’s Challenge can also expect to see a HOT Activation area where DJ PaulAlmeidawillDJlive,andwillalsoDJbetweenthelivebandline-uponthe day.

LLOYD MADURAI

We look forward to making race day a special and memorable event.


GREAT REWARDS AT SPAR

ON YOUR CELL PHONE:Onceamonth,youwillautomaticallybesentanSMS with a new set of SPAR Rewards products.

IN-STORE: Please look out for our SPAR Rewards posters in store which will provide you with information on the current SPAR Rewards products that are available.

ON THE SPAR SA APP:LaunchtheSPARapplication,tapontheRewardstab, find and tap on your SPAR store and you will be presented with anoverview of SPAR Rewards available to you.

LOOK OUT FOR NEW SPAR REWARDS!

Onceyouare registered, simplyshop at any of the participating SPAR Rewards stores to

purchase any of the specially selected SPAR Rewards products.

Once the cashier has scanned through your SPAR Rewards products, punch in your cell

phone number on the keypad at the till point and the electronic product coupon’s discount will be deducted at the end of your transaction.

Your electronic SPAR Rewards product coupons will change everymonth, so keep checking

for the latest SPAR Rewards.

Join and start benefitting from in-store specials today!

Unlike most Loyalty Programmes where you earn points as you spend; with SPAR Rewardsyougetaninstantrandvalueoffattheendofyourpurchase.Toreceiveinstantelectronicproductcoupons,youcanjointheSPARRewardsProgramme

online or in-store by asking your cashier for a SPAR Rewards card. Registration for My Rewardsisaonceoffprocessandisquickandeasy.

IN-STORE: Ask your cashier for a SPAR Rewards card. Once you have your card,youcansimplydialtheUSSDnumberonthebackofthecardandfollowtheonscreen instructions.Oncecompleted, youwill be registered forSPARRewards and the card will be linked to your account.

ONLINE: Go to the Mobi site http://me.spar.co.za and enter your cellphone number. You will have a few easy registration steps to follow. Once completed youareregistered.Ifyouarealreadyregistered,youwilljustneedtotypeinyourcellphone number and password.

THE SPAR SA APP: Search for and download the SPAR SA mobile app. Once theapplicationisdownloaded,openitandfollowtheon-screeninstructions.

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THERE ARE THREE WAYS TO REGISTER FOR SPAR REWARDS:

ONCE YOU HAVE REGISTERED YOU WILL IMMEDIATELY START RECEIVING INSTANT ELECTRONIC SPAR REWARDS COUPONS AT ALL SPAR STORES ACROSS THE COUNTRY!

HOW TO REDEEM YOUR SPAR REWARDS

SPAR REWARDS ARE ELECTRONIC PRODUCT COUPONS DESIGNED TO HELP YOU – OUR VALUABLE CUSTOMER – SAVE MONEY.

YOUR CARD TO KEEP!FOLLOW THE REGISTRATION GUIDELINES BELOW TO START BENEFITTING FROM MY

REWARDS AT YOUR NEXT SPAR PURCHASE.

GET


THE 2015 JOHANNESBURG SPAR WOMEN’S CHALLENGE SAW OUR NUMBERS RISING HIGHER THAN EVER BEFORE WITH A RECORD 13 000 RUNNERS TAKING PART. IT WAS AMAZING TO SEE SO MANY LADIES RUNNING SIDE BY SIDE TURNING JOZI’S STREETS INTO A SEA OF PINK – VERY APPROPRIATE FOR A RACE RUN IN BREAST CANCER AWARENESS MONTH! SO IF YOU HAVEN’T RUN THIS RACE YET – TAKE A LOOK AT THESE IMAGES AND MAKE SURE THAT YOU ARE AT WANDERERS STADIUM ON 9 OCTOBER 2016 TO BE PART OF THE MOST POPULAR WOMEN’S RACE IN JOBURG.

RUNNING TOGETHER BIGGER AND

BETTER THAN EVER BEFORE!

S T A R T I N G L I N E



RECOVERYREACH FOR



REACH FOR RECOVERY PROVIDES MUCH NEEDED SUPPORT TO THOSE WHO HAVE BEEN AFFECTED BY BREAST CANCER. THEIR VOLUNTEERSWORKTIRELESSLYTOPROVIDECOMFORTANDUNDERSTANDING TO THOSE WHO HAVE BEEN THROUGH THE TRAUMA OF DIAGNOSIS AND TREATMENT – ALL BASED ON A SIMPLE PRINCIPLE,THOSEWHOHAVEALREADYWALKEDTHISDIFFICULTPATH ARE NOW HELPING OTHERS ALONG THE WAY.



Reach for Recovery is based on its American counterpart, Reach toRecovery,whichisanInternational

Organisation started in 1952 in the USA. That year, Therese Lasser, amastectomypatient, realised that not enough wasbeing done for the women whose lives had changed dramatically in the space of a few hours. Through trial and error she learnt to adapt to her new life. As a mastectomy patient who had adjusted well to her surgery she felt that she could provide assistance to other women.

Mrs Lasser well understood the psychological importance of a personal touch in helping women return to their previouswayoflivingasquicklyaspossibleafter breast surgery. Following her visit to SouthAfricain1967,asimilarprogrammewas initiated by mastectomy patients here under the title “Reach for Recovery”. Many countries throughout the world offerassistance towomenusingasimilarprogramme. There are no dues or charges. It is a voluntary and free service available with her doctor’s approval to any woman who has had breast cancer. Approximately one percent of men are also affected by

breast cancer and need radical surgery as they have little breast tissue.

Volunteers of Reach for Recovery must themselves have undergone the trauma of breast cancer. They are carefully screened and undergo a training programme. They must be available for pre- and post-operative guidance and counselling. They are there to listen, answer questions andprovide non-medical and practical advice.

They provide a comfort kit consisting of literature, a sponge, a soft pillow forunder the arm and a bag for the drain. Most important is the provision of a soft temporary prosthesis for women who have lost a whole breast and not undergone immediate reconstructive surgery. They are also given a list of stockists for permanent prostheses.

Reach for Recovery tries to educate and create as much awareness as possible by giving talks about their services. Reach for recovery is built on a simple yet universal principle - one woman who has experienced breast cancer herself giving freely of her time and experience to assist and support another woman with breast cancer.

In October 2014 Reach for Recovery relaunched and changed their constitution and logo.

Reach for Recovery is the main beneficiaryoftheSparWomen’sChallengein Johannesburg held annually. They rely heavily on donations to keep them going and according to Beulah Jankelowitz, exofficio,theyareincrediblyhappytobepartof the race each year. “We are extremely grateful to companies such as Spar for their generosity. The money raised and donated helps to purchase the above comfortsand,wherenecessary,toprovidesilicone prostheses to indigent women,”she said.

P O D I U M


SPAR GRAND PRIX LOOKS TO THE FUTURE

As part of its 10th anniversary celebrations, SPAR hasannounced that each of the six runners who have won the SPAR Grand Prix title will take a promising junior runner under her wing. This mentorship programme will include the junior runners travelling toall five raceswith theirmentors,andhavingaccess toadviceabouttraining,strategyandvariousaspectsofthecompetition.

The SPAR Women’s 10km Challenge series is by far the biggest inSouthAfrica,withmorethan120000womencompetinginthefiveracesheldaroundthecountry.Infactitisthebiggestrunningseries for women in both South Africa and in the world. After the Comrades Marathon and the Two Oceans Marathon its is the third largest athletics brand in the country. Many of South Africa’s elite athletes have launched their careers through the SPAR Challenge series,with runners likeReneKalmerand IrvettevanZylmakingtheir mark while still running as juniors. In an environment where women’s sporting achievements are largely under-reported, theChallenge Series has been an opportunity for the top runners to receive the recognition they richly deserve.

The SPAR Grand Prix was launched in 2007 to consolidate the fiveSPARWomen’s10kmChallengeracesintoasingleseriesforeliteathletes. Ithasprovedhighlysuccessful,withSouthAfrica’stoprunnersvying for thetopspotandraisingtheprofileofeachof the five races, which are held in Cape Town, Port Elizabeth,Durban,PretoriaandJohannesburg.

YEARS10OF CHAMPIONS!

THE MOST SOUGHT-AFTER TITLE IN WOMEN’S ROADRUNNING,THESPARGRANDPRIX,IS10YEARSOLDTHISYEAR,ANDISCELEBRATINGBYLOOKINGTOTHEFUTURE.

P O D I U M


2007 JOBURG

SPAR GRAND PRIX STANDINGS AS OF 8 JUNE SCORES ON POSITIONS FOR CAPE TOWN, PORT ELIZABETH & DURBAN RACES

Position Points 1 Irvette van Zyl 70

2 Lebogang Phalula 47

3 Cornelia Joubert 46

4 Christine Kalmer 44

5 Lebo Phalula 36

6 Janie Grundling 32

7= Nolene Conrad 29

7= Keneilwe Sesing 29

9 Mapaseka Makhanya 26

10 Simonay Weitsz 20

11= Rene Kalmer 16

11= Glenrose Xaba 16

11= Ntombi Mfunzi 16

14= Tanith Maxwell 13

14= Janet Dlamini 13

16= Ashleigh Simonis 7

16= Thembi Baloyi 7

16= Marelize Retief 7

19= Murendwa Davhana 6

19= Bulelwa Simae 6

19= Anel Terblanche 6

22 Poppy Mlambo 5

23= Liziwe Mabona 4

23= Nicole van der Merwe 4

23= Tebogo Masehla 4

P O D I U M


Four of the six runners who have won theSPARGrandPrixhaveeitherqualified,orare in theprocessofqualifying, for theOlympic Games in Rio de Janeiro later this year, and Kalmer and Van Zyl both tookpart in the London Olympics in 2012.

ReneKalmerhaswontheSPARGrandPrix title three times and Irvette van Zylhas won it twice. Poppy Mlambo won the second title. The ebullient Mapaseka Makhanya won in 2013, and the roadrunning twins,Diana-LeboandLebogangPhalula took the title in 2014 and 2015 respectively.

Kalmersaidshewasveryexcitedaboutthe mentorship programme. “I think it’s awesome that we are going to mentor some of the junior runners,” she said. “Ifeel privileged to be able to give something back.” She said the junior runners would find that running was not always plainsailing,buttheirmentorswouldbetheretohelp them through the bad patches. “The juniors will travel to the SPAR races with us,sowewillbeabletoadvisethemandto help them with training programmes and race tactics. I think we will be like a helpline for the juniors. It is all part of building for the future,”saidKalmer.

Ian Laxton, founder and coordinatorof the SPAR Grand Prix, said the SPAR

2005 JOBURG

2006 PRETORIA

2007 PORT ELIZABETH

Challenge Series had been a beacon of light for woman runners of all ages. “Every single athlete considers these races to be theequivalentofnationalchampionships,”said Laxton. “SPAR has assisted numerous runners establish and consolidate their careers in an environment where there is little opportunity other than trying to get into races overseas or moving up to ultra distances. The 10km distance is perfect because it caters for both established world-class runners as well as youngsters trying to make their mark.

“Moving into its second decade, theSPAR Grand Prix is again opening the door for elite runners to earn big prize money, attract sponsors, run world classtimes,competewith internationalathletescomingintoSouthAfricaandofferingthemauniqueopportunitytocompeteinworld-class events without men. And now the addition of the junior-mentorship element will assist South African running to have a new generation of world class runners

2009 PORT ELIZABETH

2008 DURBAN

P O D I U M


to follow in the footsteps of the likes of Rene,ElanaMeyerandthePhalulas,”saidLaxton.

SPAR Marketing Executive Mike Prentice welcomed the mentorship programme. “The SPAR Challenge races and the SPAR Grand Prix are among our most important sponsorships,” said Prentice. “The SPARGrand Prix has been going for 10 years now, and it has gone from strength tostrength. With this programme, we willensure that the current high standards will be maintained in the future, and ourSPAR Grand Prix winners will be part of an exciting development programme.”

The prize money for the SPAR Grand Prix hasbeenincreased,withthewinnertaking

home R160 000. The runner-up will receive R53000andthethird-placedathleteR32000. There are cash prizes for the top 15 athletes. There are also cash prizes for the top runners in the junior, veteran,masterand grand master categories. Prize money for 2016 amounts to a whopping R405 000. In another innovation, the winnerof each race will be paid a bonus of R10 000, in addition to the race prizemoney.The first race in the 2016 SPAR GrandPrix Series was the Cape Town SPAR Women’s Challenge which took place on 1 April 2016. This was followed by the Port Elizabeth leg on 7 May and the Durban leg on 5 June. Up next will be the Pretoria leg whichtakesplaceon3September.

2010 PORT ELIZABETH 2015 CAPE TOWN

2014 CAPE TOWN2010 PORT ELIZABETH

2012 PRETORIA

P O D I U M


OF SPAR GRAND PRIX WINNERS

2012RENE KALMER

2013MAPASEKA MAKHANYA

2014DIANA-LEBO PHALULA

2015LEBOGANG PHALULA

2016WHO WILL WIN THE 2016 GRAND PRIX SERIES?

2007RENE KALMER

2008POPPY MLAMBO

2009RENE KALMER

2010IRVETTE VAN BLERK

2011IRVETTE VAN BLERK

10 YEARSThe SPAR Grand Prix is 10 years old! Started in 2007 to consolidate the fiveSPARLadies10kmChallenge races into a single series for elite athletes,theannualSPARGrand Prix is now the most prestigious road running series in South Africa.

It is the only competition of its kind in local road running. Outstanding women athletes accumulate points over thefiveSPARWomen’s10km Challenge races and thereby become eligible for cash prizes at the end of the series.

Total prize money in 2016 is just over R405 000!

The SPAR Grand Prix attracts women runners ofallagesbyofferingprizes across four age categories as well as the open category: the age categoriesarejuniors,40-49years,50-59yearsandover 60 years.

While the SPAR Grand Prix encourages elite women athletes to compete for bigprizes,thefiveSPARLadies Challenge events over 5km and 10km still cater for runners and walkers of all abilities and offereveryoneachanceto test themselves against theirownpersonalgoals,whatever they may be. ?

P O D I U M


DOYOUHAVEAPAIROFSHOES,ORMANYPAIRS,INYOURCLOSETWHICHARECOLLECTINGMOREDUSTONTHETOPTHANWEARANDTEARONTHEBOTTOM?SHOESWHICHARETAKINGUP TOO MUCH SPACE IN YOUR CLOSET WHEN THEY COULD BE FILLING UP SOMEONE ELSE’S? IFYOURANSWERISYES,THENMAYBEITISTIMEYOUHUNGUPTHOSESHOELACESANDGAVE

THEM AWAY?

P O D I U M


There are so many people in Jo’burg who do not have shoes and who would love to give your shoes a new

home. A home where they are cherished and adored – not forgotten and left to smellinadarkcloset,allalone.Duringthe2015 SPARWomen’s Challenge, Caxtonstaff noticed that many children fromdisadvantaged schools in Johannesburg took part in the SPAR Women’s Challenge race,barefoot.

This year,Caxton is running a specialcharity drive for the 2016 SPAR Women’s Challenge – to put shoes on feet – so that the shoes can be used not just to run the race but to keep cold winter chills away from feet as well. And we’re

looking to keep more than just a few feet in Jo’burgwarm thiswinter.DejanéPoil,head of retail marketing and innovation at Caxton said, “Themore shoeswe have,the more people we can help – and so we are calling on all Jo’burg residents to try tohelpuswiththisdrive.Youroldshoes,whichhavelongbeenforgotten,cantrulymakeadifferencetosomeone’slife.”

Those participating in the SPAR Women’s Challenge can drop off theirold shoes when they collect their race numbers at the Wanderers club. While size and style of the shoes does not matter, it is important that the shoesareall in a good condition. For the Joburg residents who do not plan on running in

the race, but would like to still partakein thedrive, there isalsoadonationboxat Caxton House, situated on 368 JanSmuts Avenue in Craighall.

Those who donate shoes stand a chance of winning one of five R1 000SPAR vouchers, one of five sets ofNewBalancerunningshoesoroneoffivehairvouchers from Tanaz in Sandton.

The draw and prize winners will be announced the week after the race.


PULL OUTSAVETHE

DATE

THISHANDYPULL-OUTANDKEEPSECTIONISTHEPERFECT WAY TO STAY UP TO DATE ON RACE RULES ANDINFORMATION,KEEPMOTIVATEDFORTHEBIGDAY AND TO FAMILIARISE YOURSELF WITH THE ROUTE LAYOUT FOR RACE DAY.

201609 OCT


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

1. Are dogs on a leash allowed? No.

2. Can you bring your baby in a pram? Yes.

3. Can we bring cooler bags with drinks to enjoy while our families run? Only if it is in plastic bottles.

4. Do kids pay to take part in the race? Kidsinpramsenterforfreewhiletherestdopay–itallgoestowards a good cause.

5. When is the cut-off time for the runners? 120min.

6. When does the prize giving start? 10:00am.

7. Are wheelchairs allowed? Only with special permission granted by the race organisers.

8. Can I bring my own braai stand? No,therearefoodvendorsatthevenue.

9. When does the registration close? Pre-entries close on 26 September 2016 but you can still enter at the venue (Wanderers Club) from 6 to 9 October 2016.

10. Is the any alternative transportation? Yes,theRosebankGautrainstationisnearby,butpleaseorganize transport from the station as the Gautrain buses do not operate on weekends.

11. Who qualifies to win a car?Any woman from the age of 18 years onwards and you must have a South African drivers licence that is valid for at least three months after the race.

12. Where does the lucky draw slip go? At the stage there will be a clearly marked bin for lucky draw entries.

13. I have my race number and t-shirt, must I still go to registration on race day? No,itisnotnecessary.

14. Where is the race start? The start for the 5km and the 10km is in Corlett Drive.

15. I have won the prize money; when will it be paid? Winners payments will be done within two weeks after the race.

16. Must I wear the race t-shirt? Althoughisnotcompulsory,SPARwouldappreciateit.

17. Why are only women allowed to win prizes while men run the race to support them?Becauseitisawomen’srace.Yes,mencanalsotakepartbuttheydonotqualifyforluckydrawsorprizegiving.Theywill however receive a goodie bag and a medal.

18. Where can we park? Please visit www.spar.co.za.

NEED TO KNOW RACE INFOFAQ‘s

08H00 AT WANDERERS CLUB

THE RACE WILL TAKE PLACE ON09 OCTOBER 2016

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POST-RACE TIP

FROMWHATNOTTODO,WHATNOTTOFORGET AND WHAT YOU REALLY NEED TO KNOW–IT’SALLHERE,SOREADCAREFULLY!


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NUTRITION

THE IMPORTANCE OF

GOOD

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help youto reach and maintain a healthy weight,reduce your risk of chronic diseases like heart disease and cancer and promote youroverallhealth.Theimportanceisclear,so let’s have a closer look at what practical tips in meal planning we can practise to make ‘good nutrition’ easy.

BALANCE IT OUT01A balanced diet is one that is varied (in foods and colours) and one that doesn’t exclude major food groups e.g. carbs,protein or dairy.

EAT BREAKFAST & DON’T SKIP MEALS02

Breakfast is the most important meal of the day, not only does it kick-start yourmetabolism but it sets up your eating for

Why Is Nutrition Important?

Meal Planning Tips

the restof theday.Abreakfast,whilenotalways in a plate, but instead a bowl orglass should provide all the components of a balanced meal.

CHOOSE HIGH QUALITY CARBOHYDRATES

03Payattentiontoqualityandquantity.Qualityinvolves whole-grain, high fibre optionswithalowGIsuchassweetpotato,brownrice,wholewheatbreadorpasta.Intermsofquantity,theyshouldtakeupabout¼ofyour plate.

LOAD UP ON FRESH FRUIT AND VEGETABLES

04 ½ your plate should be a variety of coloured fresh vegetables and/or fruit as they are packed with fibre, vitamins andminerals. Aim for 5-8 portions of fruit and vegetables per day – they also make for greatsnacks,aswellassmoothieadditionsin the morning!

CHOOSE FRESH, LEAN MEATS AND HEALTHY FATS

05Choose leaner meats and vegetable alternatives while incorporating healthier fats through fish, avocados, seeds, nuts

and olive oil. Remember to use low-fat cooking methods such as steaming,baking or grilling. Protein should take up 1/4 of your plate.

RETHINK WHAT YOU DRINK06

Most cold drinks and fruit juices are loaded with sugar, so water is preferred! Makethe most of it by keeping chilled water on hand, infuse it with fruit and herbs suchas berries, oranges, lemons,mint etc. ormake homemade iced tea with herbal teas.

SMART SNACKING07The key to smart snacking is to snack strategically. This involves taking prepared snackswithyoutoenjoyataspecifictimearound your main meals. Suggestions include: raw unsalted nuts, trail mix, fruitand yoghurt, vegetable sticks with ahealthy dip (hummus, cottage cheese,guacamole) and FUTURELIFE® Smart Drink™ or Smart bars™.

WHERE DOES FUTURELIFE® FIT IN?FUTURELIFE® offers a range ofproducts to suit every kind of person’s needs and preferences. FUTURELIFE® ZERO Smart Food™ specifically is anutritionally balanced food that has a low GI, is high in energy, proteinand dietary fibre and contains 18vitaminsandminerals,19aminoacids,omega 3 fats, inulin (prebiotic) andMODUCARE®,aclinicallytesteddailyimmune supplement. Not only does it containZEROaddedcanesugar,butitcanalsobeenjoyedasameal,shakeor smoothie and mixes instantly with water or milk.

For full details on the FUTURELIFE® product range, additional nutritionarticles, smoothie recipes andinformation,visitwww.futurelife.co.za.

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STRENGTH FOR SPEEDHOW TO IMPROVE YOUR RUNNING PERFORMANCE WITH STRENGTH TRAINING

RUNNERS TEND TO FALL INTO TWO DISTINCT CATEGORIES: THOSE WHO JUST RUN AND THOSE WHO ADD CROSS-TRAINING AND STRENGTH TRAINING TO THEIR REGIME. THE LATTER GROUP IS USUALLY STRONGER, HEALTHIER, MORE ATHLETIC, AND LESS PRONE TO INJURY AS WELL AS BEING ABLE TO IMPROVE PERFORMANCE OVER THE LONG TERM. ByByronKennedy,USNSportsScientist&Nutritionist

Far too often we see endurance athletes neglecting both strength and cross training and referring to it as unnecessary

or even detrimental to their performance. We often hearreasonsincluding,“Ifarunner’sgoalistorunthenshe should run” or “weight training will make me bulky and slow”. These and similar statements are things often heard from the endurance and running fraternity. This is,however,simplynottrue.

When the correct forms of strength and cross training are employed they can make an athlete faster, fitter, healthier, moreefficient andeven lessprone to injury. If youare a runner, any typeof training outside of running can be seen as cross training. Strength training,cycling,swimmingetcarethusallformsofcrosstrainingandcanaddvaluablebenefitstoyourrunningperformance.Running-specificstrength

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and cross training can be one of the most valuable things you can spend your limited training hours on in order to improve both your running and your life.

One of the major benefits of strengthtraining for runners is that of injury prevention.Bystrengtheningthebody,youbegin to ‘bullet proof’ it. Strength training can help improve structural imbalances in the body. Strength imbalances, jointintegrity, muscle development and evenconnective tissue issues can all be improved through strength training. This in effectwillhelpprotectyou,therunner,fromthe wear and tear that running imposes on thebody,thusnotonlyprotectingyoufrominjury, but also helping to rehab any pre-existing injuries that may exist.

Apart from injury prevention and rehabilitation, strength training can alsohelp improve running performance. Strength training can help recruit more muscle fibres helping you to impartmoreforce through each stride. It can also help stabilise joints and improve movement efficiencyandeconomy.Thiscoupledwithimproved core strength will help maintain better posture leading to better oxygen uptake and more effective and efficientrunning. This does not mean, however,

that a runner should be following a typical “bodybuilding” training program.

Aswith your running, start slowly andsimply and build up from there. Just a few minutes of strength training after your run will already help you to see and feel the improvements. These can be bodyweight based exercises such as body weight squats and lunges, push ups, pull ups,mountain climbers, planks and glutebridges. Once you have become more comfortable with these exercises look to progress to adding more structured weighted strength training sessions throughout the week.

Ideally you should look to train movements and not just muscles. Stick to compound movement (multi-joint) based exercises rather than too many isolated single joint movements. These are more specific, recruit more muscle fibres anduse the joints in a manner more similar to natural everyday movements. Deadlifts,squats,stepups,boxjumps,pullups(andpull up variants such as plank pulls) as well as overhead presses are great examples of compound movement exercises you should be doing.

A great starting point is to select a combination of three to six of the above

mentioned exercises and complete two to three sets of each according to your ability whilst maintaining proper form with roughly 2 minutes’ rest between sets. As you progress, you can look toadd more structured rep and set ranges but the focus should always remain on workinghardandworkingeffectivelywhilsttargeting all muscle groups and improving performance. Do not be afraid to go heavy with fewer reps (4-6 reps) as heavy weight training is effective for runners throughadding strength and power without too much weight gain. This should be the focus of your strength sessions. Ensure good form and restrict heavy sessions to twice per week. Remember to build up slowly,focus on form and progress according to your body not your expectations.

So if your goal is to run faster, runlonger, injury proof your body and beatyour personal best then strength training isdefinitelyanoption foryou toconsider.Whetheryou’vejuststarted,you’rerunninghigh mileage, you’re injury prone or youjustwanttopreventinjury,strengthtrainingcould make all the difference, and as anadded bonus it can help you look good too.Sonowtheonlyquestion iswhynotgive it a try?

NEED MORE RUNNING HELP?USN is dedicated to continuously evolving through innovation in order to break down barriers, making itpossible for everyone to achieve their performance and lifestyle goals through leading innovation that is goalspecificand resultsdriven.Theirteam of food scientists, registereddietitians,sportsscientistsandsportsnutritionists are there to help produce industry leading products while offering their knowledge to educatethepubliconeffective training,eatingand supplementation for their goals. For more information please visit www.usn.co.zaandtoaskaquestionclickon the ‘Ask the Expert’ link. For more USNnewsandtips,followUSNSAonInstagram,TwitterandFacebook.

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BORACAY IT’S ALL IN THE NAME IT ALL STARTS WITH A NAME. THE NAME BORACAY

COMES FROM THE PHILIPPINE ISLAND OF BORACAY WHICH IS WORLD RENOWNED FOR ITS PARADISE-LIKE SETTING. ENDLESS BEACHES, ABSOLUTE PEACE AND TRANQUILLITY AND BEAUTY THAT CAN ONLY BE DESCRIBED AS INDESCRIBABLE. THIS SHOULD GIVE YOU A SENSE OF WHAT THE BORACAY VERSION 2 HAS TO OFFER.

The world of running has changed dramatically in the last ten years. Thoughts and practices regarding

training, nutrition, apparel and footwearhavebeenupdatedanumberoftimes,andsometimes reverting back to what originally worked in the first place! One thing thathasn’t changed though is the need for qualityfootwearthatcatersfortherunners’needs and that is versatile in use.

Versatility is something that was previously not a priority when creating running shoes. A runner could have two to three pairs of running shoes depending on their running requirements; a seriousrunnerwouldhaveahighmileage trainer,a racer trainer for speed sessions and a lightweightracerforthereallyfaststuff.

Havingthesedifferentoptionsavailablecan also make the shoe buying experience a nightmare, especially for the beginnerrunnerwhowantsaqualityshoeforabetterrunning experience. Throw the element of fashion into the mix and you have a really difficultshoppingexperienceaheadofyou!Fortunately, buying a running shoe doesnothavetobeadifficultexperience.There

is a shoe that that will serve the novice walkeruptoComradesMarathonathlete,a shoe that will be as fashionable as it is functional. Enter the New Balance Boracay Version 2…

Starting from the top of the shoe, theupper is a knitted construction that is designed to give the runner a “slipper-like” feel. This woven upper material is supportedbyfloatingoverlaysthatliterallyadjusttoyour footshape.Thebenefitsofthis are a superior fit and feel aswell asexcellent mid foot support provided by the floating overlays. Your feet and the shoefeel incredibly connected, as though theyare one.

Moving lower, we get to the midsoleof the shoe which is where the real magic happens. The Boracay Version 2 has a full length Fresh Foam midsole. Fresh Foam is New Balance’s softest and most resilient cushioning system on offer, providing the runner withan undeniably plush and soft yet supported ride. The hexagons seen in the midsole are shaped

The New Balance Fresh Foam range does not stop at the Boracay. The Boracay is supported in the rangebythe1080,theVongoandZante.Each of these models providedifferentlevelsof cushioning and supportfordifferentathletes and training types.

Article courtesy of New Balance

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toprovidedifferent functions.Theconcavehexagonsprovidebettercushioningand flexibility, while the convex hexagons provide better support. Thesedifferentlyshapedhexagonsareplacedinvariousareasofthemidsoletoprovide the runner with cushioning and support where they need it most.

Theoutsole isa lightweight,durableblownrubberwithafirmerrubber compound on the heel and toe area providing additional durability. The full ground contact also provides additional support for heel to toe comfort for walkers.

Aesthetically, the Boracay is a sleek, fashionableprofilewithstrongcolours inboth ladiesandmen’svariants. The real beauty though is the versatility this shoe provides. Whether you are a new runner or walker, a Comrades Marathonathlete, someonewhoprefers thegymor a person looking to combine all ofthese,theBoracayVersion2isyour shoe.


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STRONG IS THE NEW SKINNY:

UP UNTIL NOW FASHION WEBSITES, EDITORIALS AND GENERAL MEDIA MESSAGES HAVE TOLD US THAT BEING THIN OR ‘SKINNY’ IS BEAUTIFUL, AND THAT THIS IS WHAT ONE NEEDS TO ASPIRE TOWARDS IN ORDER TO FIT THE ‘BEAUTIFUL’ MOULD. HOWEVER, WHAT MANY FAIL TO REALISE IS THAT THIS IS OFTEN UNREALISTIC, IN MOST CASES ABSOLUTELY UNHEALTHY AND CONSISTENTLY A SOURCE OF MUCH UNHAPPINESS. THE GOOD NEWS? THIS IS ALL CHANGING...BEING HEALTHY AND FIT IS NOW THE NEW ‘SKINNY’.

NUTRITION TIPS FOR SLIMMING DOWN AND TONING UP

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SO HERE ARE OUR TOP 5 TIPS ON SLIMMING DOWN AND TONING UP!

We have all had that experience when you step on that bathroom scale and after all your blood, sweat and tears at the gymyou have not lost but instead gained weight. You start to feel disheartened and frustrated.Well, don’t!Whenwe exercisethe body starts to build muscle which is a goodthing,becauseit’simportanttoknowthat gaining weight through exercise is due to the fact that muscles weigh more than fat. So if you are exercising you are burning off the lighter fat and increasingthe heavier muscle. This is preferable and ahealthierstatetobein,becausenotonlyare you building the more attractive lean muscle,thatmusclealsoneedsenergytowork,thusatrestyouburnmorecalories.Rather judge your process by tracking your centimetres by measuring yourself with a soft tape measure at specific points likethewaist,hip,bicepsandthighs,butmakesure you measure at the same point each time. Another monitoring method which is the easiest to see how toned you are gettingisbyhowyourclothesfit,especiallythat one pair of very unforgiving jeans.

Wespendsomuchofourattentionandfocusonproteinduringexercise,thatweoftenoverlookourmainfuelsource...carbohydrates.Tuckedawayinstarchyfoodslikebread,rice,potatoesandgrainsarethepowerhouseforthebody.Carbsareneededtobuildupenergystoresusedduringexercise.Butbecareful,wewanttoslimdowntoosokeeptothegoodwholegrain,lowGI,brownstarcheslikebrownriceandlowGIbread(FUTURELIFE®SmartBread™)thatarehigherinfibre,whileavoidingtherefinedwhitestarcheslikecakes,biscuitsandwhitebread.FUTURELIFE®Smartfood™,andFUTURELIFE®ZEROSmartfood™aregreatexamplesof lowGI,highfibremealsthatareeasyto include inadietconducive to weight management.

You’ve realised your resolution to exercise at 5am every morning is clearly not happening,sotrymotivatingyourselfwitha new exciting form of exercise. Go visit Pilates,yoga,spinning,orZumbaclassesat the gym, you’ll be having fun withfriends so you may not even realise you’re breaking a sweat. How about signing up at the local sports grounds and have a go atactioncricket,soccer,ornetball, touchrugby,squashandothersports?Enjoythebeautiful South African weather and even go fora run,cycleor rowunder thesun.Trying any of these and others will boost your eagerness and make toning up seem so much more exciting and bearable.

Yourmetabolism is howquickly and howwell your body processes the food once it enters your body. The quicker yourmetabolismis,thequickeryoubreakdownyour food and absorb it to be used by your body. Naturally, we want it workingwell and fast. A great way to jumpstart your metabolism is by eating breakfast withinthefirsttwohoursofwakingupandany FUTURELIFE® product would be a great option here. Eating small meals and snacks regularly also helps to increase your metabolism as it ensures it is constantly working.

STEP OFF THAT SCALE

01

DON’T FORGET CARBS02

All you do at gym is tons of stomach crunches yet you still have that belly bulge...don’t get us wrong, crunches aregood for you but don’t forget you need your cardio exercise with any weight and toning exercises too. It is recommended to do cardio for more than 20 minutes at a time as this will raise your heart rate to an optimal level for fat burning. Cardio can be anything from running, cycling, spinning,dancing,playingsportetc.

RUN IT OFF04

JUMP START YOUR METABOLISM

05

TRY SOMETHING NEW

03

APPLE, HONEY AND HAZELNUT SMOOTHIEINGREDIENTS:1 small apple (Granny Smith)125ml fat free milk125ml water1 teaspoon honeyA dash of cinnamon2 chopped hazelnuts30g(3leveltablespoons)FUTURELIFE®Smartfood™

PREPARATION:Add all the ingredients to your blender and blend together on full power until smooth. Serve and enjoy.Serves 1 as a mealServes 2 as a snack

Apple,HoneyandHazelnut Smoothie Kj Kcal Protein Carb Fat Fibre

TOTAL 1001.96 238.8 10.39 41.4 4.98 5.65

Combining exercise and healthy eating has been found to bethemosteffectivewayofmanagingweightforasustainedperiod of time as well as reducing many lifestyle disease risk factors.FUTURELIFE®Smartfood™andFUTURELIFE®ZEROSmart food™ (with zero-added cane sugar) are great additions to your healthy lifestyle. Both boasting a nutritional composition high in protein, low GI sustained energy, fibre, omega-3 fattyacids, a total of 18-21 vitamins andminerals, 19 amino acidsand immune-modulatingModucare®, they ensure you get themostfromyourmeals.Totopitalloff,theyconvenientlyfitintoyourfitfastlifestyle,bysimplyaddingcoldwaterormilktomixinto a delicious smoothie, shakeor meal.

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“One of the first things welearned in this industry is that fitness is personal – and if

something isn’t your style, you won’t wearit,”saidJamesPark,CEOandCo-Founderof Fitbit. “With Fitbit Blaze, we pushed theboundaries of what’s possible to create a beautiful, versatile device that can becustomisedtofityourpersonalstyle–whilepacking a powerful fitness punch to helpyou reach your goals. Fitbit Blaze delivers a combination of innovative features that were carefully selected with intention and purpose, designed to motivate and offer afitnessexperiencethatismoreeffortlessandmore useful with advanced guidance and coaching.”

Enhanced Fitness Experience

In addition to tracking all of the best all-day activity stats you have come to expect fromFitbit, FitbitBlazewasbuiltwith next-

generation features to help you take your workouts to the next level:• FitStar Personal Trainer on-screen

workouts delivers guided instructions and animated images to three of the most popular personal trainer workouts from FitStar:WarmItUp(8minutes),7MinuteWorkout, and 10 Minute Abs. Eachworkout is free and can be accessed at any time with no app or Smartphone required,offeringafast,effectiveworkoutyou can do anywhere.

• Connected GPS helps you train smarter by delivering real-time exercise stats like distance,paceandminute-milesplittimeswhen connected to a smartphone’s GPS. Aftereachworkout,statssyncwirelesslyto the Fitbit dashboard to let you review your route, speedandelevation inmoredetail.

• PurePulse continuous, wrist-basedheart rate tracking helps maximise any training routinewith simplified heart rate

FITBITBLAZEISASMARTFITNESSWATCHBUILTTOHELPYOUMAKETHEMOSTOFYOURWORKOUTS.ITHASAVERSATILEDESIGNTOFITYOURPERSONALSTYLE,ANDTHE SMART NOTIFICATIONS THAT MATTER MOST – ALL INONESLEEKTIMEPIECETHATFITSSEAMLESSLYINTOYOURLIFE.ITMIGHTBETHESMARTEST,MOSTSTYLISH,MOSTMOTIVATINGFITNESSTRACKERYET.

MUST HAVE FITNESS TRACKER

2016’S

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Fitbit helps people lead healthier,more active lives by empowering them with data, inspiration andguidance to reach their goals. As the leader in the connected health and fitnesscategory,Fitbitdesignsproductsand experiences that track everyday health and fitness. Fitbit’s diverse lineof award-winning products includes FitbitSurge,FitbitBlaze,FitbitChargeHR,FitbitCharge,FitbitFlex,FitbitOneandFitbitZipactivity trackers,aswellas the Aria Wi-Fi Smart Scale.


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zones to help you maintain workout intensity and better track calories burned during each workout. PurePulse also provides all-day insights into overall health, including restingheart rateandheart rate trendsover time, allwithoutan uncomfortable chest strap.

• Multi-sport mode lets you record specific activities like biking, cardio,running,weights, yoga andmorewhileprovidingrelevant,real-timeperformancestats to help you get the most out of each workout. PurePulse is enhanced while in Multi-sport mode for even better heartratetracking,especiallyduringhighintensity workouts.

• SmartTrack automatic exercise recognition automatically recognises and records continuous movement activitieslikebiking,hikingandrunning,with general categories for aerobic workouts(i.e.zumba,cardio-kickboxingand other dance classes) and sports (i.e. tennis, basketball and soccer). Itgives you more ways to stay motivated and get credit for your workouts by effortlessly recording them in the FitbitApp and automatically adding them towards weekly exercise goals.

Get Fit in Style – Focus on Fashion and Personalisation

FitbitBlazeisasleek,versatiletimepiecethatfitsyourpersonalstylewith:• Premium interchangeable bands made

fromgenuineleather,stainlesssteelandhigh-performance elastomer to let you design a look that’s extremely personal andaperfectfit–whetheratthegym,intheofficeoroutonthetown.

• A unique modular design that allowsyou to easily remove and insert your tracker into a new frame, so you canwear Fitbit Blaze with style at work and then swap it instantly into a new frame with a workout-friendly wristband. Use thequickreleasespringbarstoswitchyour bands and change the look of your device in seconds.

• Fitbit’s first vibrant, high-resolution,colour touchscreen and multiple clock faces make the device uniquely yoursand distinguishable from others.

Curated Features that Fit Your Life

From the inside out, Fitbit Blaze is acarefully curated experience designed to help you take action without distraction. Each feature was selected with intention andpurpose tohelpyoustayconnected,maximizeyourentiredayandnight,andfiteffortlesslyintoyourlife.• Stayconnectedwithsmartnotifications

you need: Fitbit Blaze features the Smartphone notifications you needmost instead of being overwhelmed

with unnecessary information. Bluetooth Smart connectivity delivers call, textand calendar notifications through on-screenmessagesandavibratingalert,so you can see what matters most at a glance. You can also accept and reject calls directly from Fitbit Blaze when connected to a compatible Smartphone. Finally, addingmotivationto any workout is easy with on-screen controls for playlists and volume when playing music from your connected Smartphone.

• Track your night with automatic sleep tracking: This lets you know how long and well you sleep, plus set a silentalarm that gently vibrates to wake you

• Long battery life: You get up to 5 days on a single charge which lets you live your lifeandtrackyourexercise,sleepandheart rateday andnight,with theconfidence of knowing that you won’tlose a step or miss a beat.

• Compatible with more than 200 Android, iOS, and Windows mobiledevices: This means you can access stats and motivational interactive tools, which help to motivate millionsto achieve their goals within the community of Fitbit users they choose. Fitbit products are available at leading retailers nationwide.

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JOZIFOR FREE

JOHANNESBURG IS THE SECOND BIGGEST CITY IN AFRICA, SECOND TO CAIRO, AND IS THE BIGGEST CITY IN SOUTH AFRICA. IT IS THE PROVINCIAL CAPITAL OF GAUTENG, WHICH HAPPENS TO BE THE WEALTHIEST PROVINCE IN SOUTH AFRICA. BUT JUST BECAUSE THERE IS MONEY IN JO’BURG, DOESN’T MEAN YOU NEED MONEY TO HAVE FUN THERE. WHETHER YOU LIVE IN OR AROUND JOHANNESBURG OR ARE JUST VISITING (MAYBE TO TAKE PART IN THE SPAR WOMEN’S CHALLENGE), THERE ARE A LOT OF THINGS TO DO THAT WON’T COST YOU ANYTHING. HERE ARE OUR TOP TEN FAVOURITE THINGS TO DO FOR FREE IN JOZI.

A BIRD’S EYE VIEW OF THE CITY

01

Northcliff Hill is the second highestpoint in the city and the views are second to none. The northern suburbs are on one side,withtheCentralBusinessDistrictontheother.TheaffluentsuburbofNorthcliff,filledwith its spaciousmansions, sprawlsbelow you and the sky seems to go on and on. Northcliff Hill is also known asAasvoëlkop (Vulture Ridge) because the cliffswereinhabitedbyvulturesbeforetheareas surrounding the hill were urbanized. Sundowners and snacks on top of the hill is the ideal way to enjoy the city lights and the breathtaking views that Johannesburg has to offer. You can park at the bottomand take a strenuous hike to the top of the hill, or take the easier route and drive tothe top.

APPRECIATE ART AND ARCHITECTURE

02

Circa on Jellicoe is on the corner of Jellicoe and Jan Smuts Avenue in Rosebank and has quickly gained areputation as a modern landmark on the ArtStrip,oneofJohannesburg’smainartdistricts.Circa is not just an art gallery, itis a work of art itself. The business comes from the contemporary, upscale art fromsome of South Africa’s top artists inside,but the building that houses these works of art is what draws people in. Hundreds of coloured aluminium ‘fins’ surround thebuilding, partially closing off inside. Beinginside gives you a feeling of being sheltered

but open and spacious at the same time. Circa isopenMonday toFriday,09:00 to18:00andSaturday from09:00 to13:00,closed on Sundays and public holidays. Formore information, call 011 788 4805or email [email protected]. Entrance to the gallery is free.

WITNESS MEDICAL MARVELS THROUGHOUT HISTORY

03

The Adler Museum of Medicine is at the University of Witwatersrand’s Medical School campus in Parktown. The museum isfilledwithinvaluablecollectionsshowingthe transformation of medicine, dentistryand pharmacy through history. On display

are documents, sculptures, pictures,videos, medallion collections relating tomedical history and a history of allied health sciences. There are hundreds of items of historical interest to be seen and a library of rare books. There are also reconstructions ofanAfricanherbshop,apatientconsultingasangoma,a20thcenturyJohannesburgpharmacy, a doctor’s consulting room, adental surgery, an operating theatre andan optometry display. You can take an unguided tour through the museum for free,orpayasmall fee foraguided tour.The museum is open Monday to Friday from 09:00 to 16:00 and can be contacted on 011 717 2081.

LEARN ABOUT MONEY FOR FREE

04

The Money Museum at Barclays Towers West is South Africa’s only banking and money museum and displays the history of money dating back 4500 years. The Museum is home to the most complete collection of South African monetary related items in the world. Money has only been what it is now (banknotes,coins, cheques and credit cards) for averyshorttime.Beforethat,peopletradedin commodities such as salt, seashells,metal or animals. The Museum’s history goes back to when trade first began inJohannesburg and features displays of early money forms, from Cowrie shellsand Venetian beads to gold coins found in sunken ships. The Museum also covers the historyofAbsa,tracingitsbeginningsandthe development of the bank along with the development of money in South Africa. The MuseumisopenMondaytoFriday,08:00to 16:00. Entrance is free but bring your ID or passport for entrance into the building.

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FLOWERS, FLOWERS, EVERYWHERE!

05

Multiflora FlowerMarket is the biggestflower auction house in Africa, with over600 flower growers and a staff of 144 tokeep up with the non-stop activity of the daily auctions. The auctions are attended bymorethan400floristsandwholesalers,who distribute the flowers all around thecountry and export the flowers overseas.Some wholesalers have outlets in the FlowerHallandselldirectlytofloristsandthepublic. In theFlowerHall youwill findflowers and flowering pot plants for sale,classes in flower arranging and more.Grandiflora is a gift shop in themall thatsells anything and everything and The Bridal Boutique is your go-to one-stopwedding shop. The auctions are held Monday to Saturday mornings from 07:00 and the mall is open Monday to Friday from 08:00to16:30andSaturdaysfrom08:00to14:30.

BE TRANSPORTED BACK IN TIME

06

You don’t need to be a car lover to appreciate a visit to the James Hall Museum of Transport. It is the largest and most comprehensive museum of land transport in SouthAfrica, dating backmore than acentury. The museum holds a fascinating collection of transport memorabilia,artefacts and special interest vehicles. There is an extremely rare and exciting steam vehicle collection, which won’t beseen anywhere else in the world. Children and adults alike will be captivated by the collections of animal-drawn carts, ox-wagons, bicycles, coaches, motorbikes,steam locomotives, electric cars, fireengines and other self-propelled vehicles.

The museum is open seven days a week from 09:00 to 16:30, but on weekendstheyareclosedbetween12:00and13:00.Call themon0114359718orvisitwww.jhmt.org.za for more information. Tours are available through bookings and entrance is free.

EXPLORE AFRICA’S PAST07

Take a step back in African time at Museum Africa. Housed in what used to be the city’s main fruit and vegetable market, it displays history through Africaand South Africa. It is not only an important ethnological museum encasing artefacts,paintings, photos, musical instrumentsand archaeological items of Africa’s past;

it is also a memorial to key phases of Johannesburg and South Africa. Some permanent displays include Sounds of theCity,whichtracesSouthAfricanmusicfrom1920’s slumyards to township jazz,and Tried for Treason, which covers thefour year trial of 156 people opposed to Apartheid, including Nelson Mandela.Attached to the museum is the Migrant Museum,whichdocumentsmigrantlabourin Southern Africa. The museum is open TuesdaytoSundayfrom09:00to17:00,itisclosedonMondays.Call0118335624for more information. Entrance is free.

SPEND SOME TIME WITH NATURE

08

Klipriviersberg Nature Reserve is apleasant surprise for first-time visitorsand a delight for nature lovers. Situated amere10km from thecentreof Jo’burg,you will forget all about the city. The hilly reserve has six hiking trails, ranging indifficulty from beginner to expert, and isgreat for bird watching. Despite not having any significant wetlands, more than 215bird species have been identified on thereserve and it is rated by many as a birding hotspot. For those who like to keep their eyes on the ground, there is a surprisingdiversity of large game such as zebra,red hartebeest and black wildebeest. Including the many items of botanical,geological, archaeological, historical andcultural interest,Klipriviersberg livesup toits reputation as Johannesburg’s Jewel of the South. The reserve is open seven days a week from sunrise to sunset.

RELAX AT ZOO LAKE09

There is no better place to have a picnic in themiddleofabusy,bustlingcity than

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ZooLake.Thepopularpublicparkopenedin 1908 and has been a hit since. The park is the perfect place for relaxation but is also excellent for jogging, biking or dogwalking. Children will enjoy feeding the ducks and can paddle across the man-made lake in one of the brightly coloured boats for hire. You can pack a picnic to enjoy in the shade or the family-friendly Moyo Restaurant looks over the lake and has something on the menu for everyone. Sports enthusiasts are well catered for with basketball courts,asoccerarea, theZooLake Sports Club and a pool. The park is alsomaking a name as a concert venue,the most popular being the Jazz on the Lake concert in early September.

The Goodman Gallery is a contemporary art gallery that is home to the works of 40 local and international artists. The gallery was established in Johannesburg in 1966 and works with artists whose work is contemporary, influential and strives toshift perspectives. It was founded during Apartheid and was a non-discriminatory place for anyone to exhibit their work,white or black. The Goodman Gallery

celebrates its 50th anniversary this year andiscelebratingwithspecialexhibitions,installations, video and talk programs,performances and partnerships with major public institutions. The Goodman Gallery is open Tuesday to Friday from 09:30 to17:30 and on Saturdays from 09:30 to16:00. They are closed on Mondays. Call 011 788 1113 or visit www.goodman-gallery.com for more information.

APPRECIATE SOME FINE ART10

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RACE DAY MUST HAVES

SHIELD YOUR EYES with Bretoni

full wrap around sport sunglasses with UV400 protection & flashcoating

R159.99

TREAT THOSE ACHES AND PAINS withDeepHeat35gRubR29.95

PROTECT YOUR SKIN with Dermalogica Protection 50 Sport SPF50 R595

STAYING HYDRATED IS VITAL – make sure you have your bottle of Tsitsikamma Crystal Natural Mountain Spring Water on hand. R6,49for750mlwithsports cap.

START THE DAY THE RIGHT way with FUTURELIFE®ZEROSmart food™R38.99

KEEP YOUR DRINKS FRESH AND COLD withanAtlaswareflask

GET GREAT PERFORMANCE

out of the New Balance Boracay Version 2 running

shoes! R1899

MAKE SURE YOU HAVE THE RIGHT SUPPORT with Lorna Jane’s Glamour Sports Bra R999

RUN IN STYLE

with Lorna Jane’s

Glamour Run Shorts R999

and Glamour 7/8 Tights R1499

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DON’T FORGET TO BRING YOUR OLD RUNNING SHOES

with you on race day and contribute to the SPAR

Women’s Challenge Bring A Pair And Show

Your Care initiative in association with

Caxton.

Bring along that WINNING SPIRIT and support your fellow runners!

Don’t be stopped at the start – remember to bring

yourofficialRACE

NUMBER.

PREVENT CRAMPS with Bettaway Betta Mag30TabsR66.95

GET A GREAT PRE-RACE BOOST

with Bettaway Betta Sport30CapsR58.95STOP SWEAT

in its tracks with Shield Motionsense

SUPPLEMENT YOUR ENERGY LEVELS with a Nutrimax low-carb snack bar R19.95

RUN ON MAXIMUM

ENERGY with

Powerade R26.99

TRACK YOUR RACE PERFORMANCE with the Fitbit Charge HR R2999

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JACKET STYLE SOLUTIONSIS BUYING A WINTER JACKETTURNINGINTO A WARDROBE CONUNDRUM YOU JUST CAN’T SOLVE? MAKETHECOLDMONTHS COOL WITH THESE STYLE SOLUTIONS THAT WILL SEE YOU THROUGH THE WINTER CHILL!

WINTER

Article written by MariekeMerts,courtesyof Spree.co.za

Photographer: Francois Visser | Model: Alexandra @ Boss Models | Hair & Make-Up: Alegria Ferreira & Mary Gouveia

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PROBLEMI FILLED MY WARDROBE WITH DREAMY DRESSES THIS SUMMER, BUT WHAT DO I DO NOW THAT IT’S COLD?

PROBLEMMY FAVOURITE JACKET HAS A CROPPED SILHOUETTE, AND I’M JUST NOT SURE HOW TO PULL IT OFF.

There is no need to stash your beloved bevvy of boho dresses away just because of the temperature has taken a dip. Your summer investment will continuepayingoff–simplystylewiththatother seventies staple: a biker jacket in a coolshadeofcamel.Theflowingnatureofthedress contrasts and compliments the tough-luxe look of the biker jacket. A wardrobe win for sure.

SOLUTION

A cropped jacket is often the ideal shape asitshowsoffyouroutfitwhilekeepingyouwarm.Thatsaid,withincorrectlayering a strange shape can start to form (yes,we’rereferringtothedreadedmuffintop).Toavoidthis,simplylayerwithsleekknitwearoptions,thelongerthebetter.Ifthefitisflatteringitwillresultinanall-over svelte silhouette. Bonus tip: opt for matching shades for a look that embodies the essense of now.

SOLUTION

Suedette Basic

Biker, Style Republic,

R549

Zip Trouser, Mango,

R699

Sleeveless Cowl-neck

Jersey, Cinch, R249

Sherpa Aviator Jacket,

Style Republic,

R579

Lace-up Pumps,

Footwork, R285

Tiered Maxi Dress, Style

Republic, R449

Slip-on Laceless Brogue,

Miss Black, R549

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PROBLEMI’M NOT A BIG FAN OF THE LEATHER LOOK, AND SEVENTIES STYLE DOESN’T SUIT ME. WHAT ARE MY OTHER OPTIONS?

PROBLEMMY DREAM JACKET SAYS BOHO-CHIC, BUT I’M JUST NOT THAT KIND OF GIRL.

A sherpa-style jacket is hard to resist: who doesn’t want that soft wool lining againstyourskin?Itis,however,alookthat became popular in the seventies and ifyou’remoreluxethanLennon,wemighthave to relook things a bit. A modern polo neck in a forest tone with a structured mid-length skirt is the way to go here. Deep jewel tones and slick shapes keep thingsmodern,whilestillcomplementingyour jacket.

SOLUTION

It’s time to invest in a perennial favourite: the denimjacket.Classicyetcontemporary,trendyyet timeless; the denim jacket will never let you down.Wearoverjumpsuitsandjeans,dreamydresses and tailored trousers. It’s the friend that youcantakeanyplace,anytime.Thefriendwhowillfitinwitheverycrowdwithnoslip-upsin sight.

SOLUTION

Sleeveless Cowl-neck

Jersey, Cinch, R249

Sherpa Waterfall

coat, Cinch, R569

Tiered Midi Skirt, Style Republic,

R299

Cocoon Dress, Style

Republic, R329

Denim Jacket in Dark

Blue, Style Republic,

R399

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PROBLEMI WANT MY WINTER LOOK TO BE TRENDY YET POLISHED. IS THIS EVEN POSSIBLE?

Of course it is! Subtle touches of trend will push a perfectly put together look in just the right direction. A bodycon dress paired withabikerjacketisaslicklook,but you need some visual interest to keep you on the trendy side of things. An artfully crafted scarf and the shoe of the season (the lace-ups,ofcourse)alladdjustthe right touch of trendiness. Instagramthisoutfitandwatchthelikes roll in.

SOLUTION

PROBLEMIT’S GETTING COLD OUT THERE, BUT I STILL WANT TO LOOK GLAMOROUS.

Onthelistofthingsthatscreamglamour,(faux) fur is pretty high up there. And best ofall,unlikeitscounterparts(diamondsandvelvet),itlookstotallydaytimeappropriate when it appears on the neckline of a biker jacket. Styled with a simpledressandchicflats,thislookisforthe girl who lives her life as if ‘glamour’ is her middle name.

SOLUTION

Fringe Cross-body Bag, Cinch,

R159

Lace-up Pumps,

Footwork, R285

High Neck Swing Dress, Cinch, R299

Faux Fur Leather-

look jacket, Style

Republic, R599

Moto Jacket,

Style Republic,

R549

Rib Midi Jersey

dress, Style Republic,

R299

Jacquard Striped Scarf,

Mango, R499

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GREEN HOME DECORATING REDUCES THE NEGATIVE IMPACT ON THE ENVIRONMENT. MAKING CONSCIOUS CHOICES ABOUT HOW WE LIVE AND WHAT WE BUY IS THE GOAL IN UTILIZING GREEN HOME DECOR. WE’VE COMPILED A COLLECTION OF OUR FAVOURITE NEW PRODUCTS THAT NOT ONLY HELP THE PLANET, BUT CAN ALSO SAVE YOU BOTH MONEY AND TIME.

ECO UPDATES

Are you looking to “green” your home? Or perhaps you’re just tired of living in fear of load shedding? The Power Up Complete Power Supply is now available in SouthAfrica, an off-the-grid alternativeenergy solution with twice the performance of other green solutions. The compact high-tech control unit with a crystal battery bank drastically reduces power costs of electricity and puts an end to unreliable power supply issues. The Power Up control unit,alittlelargerthanyourlaptopandwiththeaestheticappealofaniPhone,functionsasaninverter,UPS,MPPT(solarcontroller)and crystal battery charge controller all in one,andiseasilyinstalledinyourofficeorhome. The system can collect power from multiplesources–solarpanels,windmills,hydro generators, the grid, or traditionalgenerators. Energy harvested can be used immediately, and is also saved tocrystal battery banks (which are far greener and safer than gel or lithium technology) for later use. For more information visit www.powerupsupply.com.

Glass remains the only building material thatnotonlyinsulatesusfromthefluctuatingtemperaturesoutdoors,butitalsocontrolsthe migration of light and heat into and out of our homes. By selecting the correct type ofglass,youcanenjoythenaturaloutdoorvistas, and control UV light and glare –allowing you to insulate your home against excessive heat loss or gain, ensuring thatyouenjoythefullbenefitofthesolarheatinthecolderwintermonths,butminimiseitinthe hotter summer months. When choosing glass, consider the important aspects ofnatural light, solar heat gain and thermalconductivity.

Leadingwindowanddoormanufacturer,Swartland,offersseveraldifferenttypesofglazing that can contribute to the energy efficiencyofyourhome.Oneoftheirmostnotable products is Low Emissivity glass. Better known as Low E glass, it has amicroscopically thin coating of metal oxide on the glass surface that allows the sun’s heat and light to pass through the glass into the home, while at the same time,blocking heat from escaping the room. This reduces heat loss and improves insulation by reflecting the radiation,rather than absorbing it. It is available in clear, neutral, blue, green and grey. Itsability to provide improved insulation properties makes this a great insulating choice for all kinds of climates. Chat to a Swartland consultant about the right glass options for your home. For more information and contact details, contact www.swartland.co.za.

Power Up

A Clear Outlook

Unlikeothertypesofcookers,everyAGAcooker is made from 70% recycled materials and is almost completely recyclable. Since the very first model was made 90years ago, 70% of each AGA has beenmade fromusedmaterial.Cargearboxes,guttering,oldmachinery,castironcookers,doorfittings,draincovers,lamp-postsandmuch more can all be found in the world’s most famous cooker. As green credentials go, that’s pretty impressive. The AGA isunlike any other household appliance. Because of its renowned longevity (there are thousands of AGA cookers across the World still working perfectly after 50 years or more of sterling service) you’ll never,forexample,findanAGAcookerona landfill site. Choice of fuel is becomingincreasingly important. That’s why models in the AGA collection are available with several fuel options. These include propane or natural gas, and electricity, which hasin recent years led the way as a cleaner,lower-cost energy source. For more informationortofindyourlocalstockistvisit www.agaliving.co.za.

Cooking Up an Eco Storm

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Contrarytopopularbelief,usingawatersaving dishwasher can actually help save thousands of litres of water every year. If you still think that hand-washing is more water-efficient than using a dishwasher,thinkagain.Washingbyhandmaybequickand easy for a few dishes, but it won’talways save water when compared to a fully-loaded dishwasher. Aside from the extraeffort–itwouldbevirtuallyimpossibletowashupto130itemsusing6,5litresofwater. This is what a Miele dishwasher is able to achieve.

Aside from the standard functions,Miele’sdishwashersoffer a rangeof eco-friendly features. One such feature is automatic load recognition technology,which automatically adjusts water and electrical consumption to suit the amount of dishes in the machine. This makes it

viabletousethedishwasher,evenwhenitis only half full. Additional features include SmartStart technology, which allows themachine to switch on automatically when the electricity tariffs are least expensive;and the EcoFeedback technology shows you the estimated consumption on the machine’s display, so that you can keeptrack of what energy and water is being used. Miele’s SolarSave programme is ideal for households that have a solar heat system, a heat pump or a gas-oilheating system, because it only usesthe temperature of the already heated,incoming water. Thanks to the intelligent programme management feature, youcan achieve a sensationally low electricity consumption of 0.05 kWh per wash cycle. Check out Miele’s range of dishwashers at www.miele.co.za.

Outdoor lighting can highlight your home’s architecture, landscaping, andprovide added safety. Outdoor lighting goes a long way to improving your home’s night-time curb appeal, as wellas extending the amount of time you can enjoy your outdoor living space. Spending a little extra from the onset by investing in energy-saving globes will end up saving you a lot of money in the long run – both on your lighting bills, aswell as thecost of replacing the bulbs themselves. Choosing LED globes for example, canprovide energy savings of up to 90% when compared to incandescent globes. They also boast a very long lifespan of between 20 000 and 30 000 hours, which worksout to about 10 years of average nightly use. The Lighting Warehouse has recently added stunning new outdoor lights to their alreadyextensiverangeofoutdoorfittings.Visit www.lightingwarehouse.co.za for more information.

It is possible to achieve high levels of efficiency and sustainabilitywithout havingtocompromiseondesign. In fact,amajortrend in bathroom design seems to point at sustainability and beautiful design going hand-in-hand. For example, by simplyreplacing your old toilet with a new one that boasts a dual-flush system, you can savethousands of litres of water every year. The smaller button disposes of liquid wasteusingaroundthreelitresperflush,whilethelarger button is for disposing solid waste andusesaroundsix litresperflush.Thesemodels can save up to 69 000 litres of water peryearforafamilyoffour,whencomparedtoanoldfashioned13-litretoiletcistern.

Although showering is far more water- and energy-efficient than takinga bath, modern low-flow showerheadsconserve even more water, while stillensuring excellent water pressure. Water-saving faucets are another must-have item in the modern bathroom – look for fittings with aerators, flow restrictors,and cartridges that are built into the mixers that lower the flow rate. Heatedtowel rails contribute towards resource efficiencybyencouraginghomeowners tousemajorpowerconsummators,suchaswashingmachineand tumbledryers, lessoften. Look for a model that has built-in controllers to adjust the temperature and to switch the rail ‘on’ and ‘off’ – this canreduce the energy consumption by up to 75%. Visit Bathroom Bizarre to view theirrangeofgreenbathroomfittingsandaccessories. Visit www.bathroom.co.za to locate your nearest branch.

Dishwashers can save water and money

Greener Gardens

Bathrooms for a Greener Future

spar my joburg race 2016

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