spar my joburg race 2015

Official Magazine for the 2015 SPAR Women’s Challenge Johannesburg

INSIDE:RUNNING TIPS,

JOBURG HOT SPOTS,LIVE STRESS FREE,FASHION, BEAUTY

AND MUCH MORE

04 Message from the Marketing Director, SPAR South Rand06 Message from the Sponsorship Manager SPAR South Rand08 Message from the CGA10 Giveaways!12 2014 Race in Pictures31 Midsection Pull Out64 SPAR Store Listings

18

44 Latest in Beauty46 Race Day Must Haves 50 Refreshing Summer Wardrobe52 Luxury Décor for Less

56 Happening Hot Spots60 Joburg’s Top Fine Dining

14 Reach for Recovery16 Win With TradeUnipoint

24 Live Stress Free28 Training Programme36 The Right Running Watch for You38 Inspiration from New Balance40 Latest Running Apps42 Eat for Better Sleep

5256

28

31

12STARTING LINE

PODIUM

ROUTE

PACE

STYLE18 SPAR Grand Prix Series21 Tree of Hope

32015 • MY JOBURG RACE MAGAZINE

21

CONTENTS

4 2015 • MY JOBURG RACE MAGAZINE

Martin Webber

MARKETING DIRECTOR,

SPAR SOUTH RAND

Another year has passed and we are very excited to have yet another SPAR Women’s Challenge Johannesburg race lying ahead. Much of our excitement around this year’s race stems from how quickly the popularity of our race is

growing. We had an increased number of entries last year with close to 14 000 participants and we are aiming to better this in 2015 with a goal of 15 000 participants.

This year’s race theme is founded upon the concept of racing for a reason – and that reason is directly linked to our race beneficiary, Reach for Recovery. We are proud that every year we can shine a light on their tireless efforts to support women affected by breast cancer. We have a special relationship with Reach for Recovery not only because they are our race beneficiary but because we feel that we cannot hold an event aimed at South Africa’s women without addressing and putting our support behind a condition that affects so many women.

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

This ethos carries its way into our selection of race sponsors and partners and it is at this junction that I would like to thank our loyal sponsors, who come on board year after year to do their part in recognising South Africa’s remarkable women. To our new sponsors – welcome on board and thank you for supporting this worthy cause.

Come and join us on the morning of 11 October at Wanderers. The race really is the perfect introduction to Summer – what better way to start the season than racing through one of Joburg’s most picturesque areas? The vibe and energy that fills Wanderers is infectious and an experience not to be missed. I hope that now that you have handed in your entry you are feeling hyped up and ready for race day!

RACING REASON

FOR A

See you at Wanderers Club on 11 October 2015!

THANK YOU TO ALL OUR SPONSORS:


&Welcome race runners to the second edition of My Joburg Race

magazine. The first edition published last year was very well received and we hope that you enjoy paging through the fresh

content that we have chosen just for you. We’d love to hear about what you think of the magazine and whether you have any requests for specific content that you would like to see published next year. Feel free to post a message on the SPAR Women’s Race Joburg Facebook page and share your feedback.

We always say that each year the race is going to be bigger and better and over time perhaps this starts sounds like a bit of a cliché – but this year, it couldn’t be truer! The race is growing in leaps and bounds and it looks like our numbers will definitely grow in the next year or two to fill our venue at Wanderers Stadium to the brim! This year we are already expecting an extra 1 000 participants – so we are well on our way!

To better accommodate our growing numbers, we have made a few changes to the race to ensure a great experience for every runner. Firstly, there is a new 10km route which has been specially designed in association with Joburg Traffic – so those of you who have gotten used to our previous route should be prepared for a new challenge and a change of scenery along the way. We have also devised a new system for handing out the goodie bags by splitting the hand-out points up for the 5km and 10km participants. This will help make sure that everyone gets their bag with fewer long queues.

As always there will be tons of great entertainment on race day and of course the all-important handover to our race beneficiary – Reach for Recovery. We would like to encourage each and every one of you to become familiar with their cause and to reflect on the causes close to your own heart. This year we want each of you to run for a reason – and to become part of the larger SPAR Women’s Challenge community by sharing that reason with us.

PUBLISHER Free Radical Media Fanie Hendriksz Managing Director [email protected]

EDITOR Belinda Nel Sponsorship Manager, SPAR South Rand

MANAGING EDITOR Nicola Profir: +27 84 701 1753 [email protected]

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

IMAGES © iStockphoto.com, 123RF,

Official SPAR Photographer: Reg Caldecott SPAR Map Illustrations: Rob Foote ADVERTSING SALES [email protected]

Ilse Mather: +27 83 675 0331 [email protected]

CONTRIBUTORS Martin Webber, Belinda Nel, Nicola Profir, The BLD Group, Beulah Jankelowitz, Antonella Desi – The Line PR, Spree, Andrea Kellerman, New Balance, Group 44, David Krut Projects, Tilly Smith PR, Estee Lauder, Garmin, Tempur, TradeUnipoint.My Joburg Race Magazine is published annually by Free Radical Media. My Joburg Race is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent

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

Free Radical Media reserves the right to reject any advertising at our discretion without explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media, SPAR or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

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

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

BIGGER EVERY YEARBETTER

Belinda Nel

Looking forward to seeing you all at the starting line!

SPONSORSHIP MANAGER,

SPAR SOUTH RAND

THANK YOU,TO ALL OUR GOODIE BAG SPONSORS!


James MoloiPRESIDENT OF CENTRAL

GAUTENG ATHLETICS

G reetings to the athletics family at large and especially to women in athletics. It’s a great honour to be a part of such a prominent race event such as the SPAR Women’s Challenge. The SPAR Women’s

Challenge Johannesburg has long been an encouraging arena for women in and around Central Gauteng to engage themselves in athletics events and most of all to keep fit.

Central Gauteng Athletics would like to wish all the participants a great run and encourage all of 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 2015 edition of the Spar Women’s Challenge Johannesburg.

This challenge has a reputation for motivating women to give their best in running even if the reasons are just to stay fit. Most of our provincial elite female athletes are groomed to become the best in what they do through this challenge. As a province we are grateful to SPAR for leading such a great initiative that seems to grow every year.

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

A RACE TOEMBRACE

Thank You!

EXCLUSIVE TO THE SPAR WOMEN’S RACE JOBURG FACEBOOK PAGE!


GIVEAWAYSFANTASTIC PRIZES UP FOR GRABS! CHECK OUT THE PRIZES BELOW AND VISIT THE SPAR WOMEN’S RACE JOBURG FACEBOOK PAGE FOR COMPETITIONS AND GIVEAWAYS!

Spree is giving away 3 x R500 vouchers! To enter email your full name, email address, age and gender to [email protected], with the subject line SPAR / SPREE – and let them know what your favourite item is on Spree!

Everyone who enters will also get a R50 Spree voucher!

Garmin is giving away 2 Vivofit bundles consisting of a Vivofit wristband and heart rate monitor.

To enter, Like the SPAR Women’s Race Joburg Facebook page and keep an eye out for competition posts!

Terms and Conditions: Judge’s decision is final. All competitions close on 11 October 2015. No prizes may be exchanged for cash. All family members of the prize sponsors and affiliates of SPAR and their immediate families are not eligible to enter these competitions. Prize winner must claim their prizes within 3 months of being notified.

New Balance in conjunction with The Sweat Shop is giving away 5 pairs of their Fresh Foam Zante trainers! To enter, go to any Sweat Shop Store

– winners will be announced at the race on 11 October.

Brand NewRace Gear

WIN AVivofit

Stand a chance to WIN a SPAR shopping voucher to

the value of R2000!

Update Your Summer Wardrobe Win with spree.co.za!

To enter, Like the SPAR Women’s

Race Joburg Facebook page

and keep an eye out for

competition posts!


FORWARD TOA RACE TO LOOK

THE 2014 SPAR WOMEN’S CHALLENGE JOHANNESBURG WAS A GREAT SUCCESS WITH PARTICIPATION REACHING RECORD NUMBERS AS WE SETTLED INTO OUR VENUE – WANDERERS CLUB IN ILLOVO – HOLDING THE RACE THERE FOR THE SECOND TIME.

No matter what you visualise in your mind, nothing can prepare you for the incredible experience

of running through the beautiful streets of Jozi alongside 15 000 of your fellow Joburg gals. This year promises to be even bigger and better than the 2014 race and these photos should give you some idea of what you can look forward to.


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


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

Mrs. Lasser well understood the psychological importance of a personal touch in helping women

return to their previous way of living as quickly as possible after breast surgery.

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

There are no dues or charges. It is a voluntary and free service available with her doctor’s approval to any woman who has had breast cancer. This assistance is also offered to men – about 1% of men are also affected by breast cancer.

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

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

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

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

Earlier this year, Reach for Recovery relaunched their brand with a new logo and a revised constitution. Reach for Recovery is the main beneficiary of the SPAR Women’s Challenge Johannesburg race. They rely heavily on donations to keep their work alive and according to Chairlady for Reach for Recovery Johannesburg, Beulah Jankelowitz, they are incredibly glad to be part of the race each year. “We are extremely grateful to companies like SPAR for their awareness and generosity. The money raised by them and donated to us helps to purchase the above comforts and where necessary to provide silicone prostheses to indigent women,” she said.

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


THE EASY WAY TO

GET AWAYTRADEUNIPOINT IS PROVING THAT THEY REALLY ARE THE EASY WAY TO GET AWAY BY OFFERING SPAR WOMEN’S CHALLENGE JOBURG RUNNERS THE CHANCE TO WIN A TRIP FOR THE WHOLE FAMILY TO THE IDYLLIC LUXURY CRYSTAL SPRINGS RESORT!

TradeUnipoint.com really is the easy way to get away. They offer everyone the chance to break away to South Africa’s favourite destinations at affordable prices. By signing up for their free registration and membership, you will be able to browse

and book trips at unbeatable prices online 24/7. With a variety of great destinations you only pay for what you book. TradeUnipoint believes that holidays are a luxury that everyone should be able to enjoy. That is why they provide their members with an effective, easy-to-use and innovative online service with holidays at competitive rates. Visit www.TradeUnipoint.com for more information.

Every SPAR Women’s Challenge Joburg participant stands the chance of winning a trip for 4 people to Crystal Springs at the lucky draw prize giving on race day on 11th October 2015.

Your prize includes a 7 night stay at the stunning Crystal Springs resort for 4 people with a complimentary game drive and dinner voucher for each member of the family!

Increase your chance of winning! Read the instructions below on how to get an additional entry into the draw!

1. Visit www.TradeUnipoint.com and sign up for a free membership to their exclusive travel opportunities.

2. After completing your membership registration, visit the SPAR Women’s Challenge Pretoria Facebook page and inbox us your name, contact number and Uni Point membership number.

3. You have now upped your chances of winning!

Like the SPAR Women’s

Challenge Joburg Facebook

Page and keep an eye out

for weekly giveaways!

LOTS OF TRAVEL PRIZES

TO BE WON AT

TRADEUNIPOINT RESORTS

ACROSS SOUTH AFRICA

Terms & Conditions: 1. The travel prize package excludes any and all beverages. 2. The travel prize package excludes any and all spa treatments. 3. Any extra activities and costs beyond the specified prize will be the responsibility of the winner. 4. The promoter’s decision is final. Neither correspondence nor discussion concerning any decision shall be entered into. 5. Competition closes on 11 October 2015. 6. The prize may not be transferred for cash. 7. The prize must be redeemed within 1 year of receiving confirmation of winning. 8. This prize is for four people only and applies only to those residing in South Africa only. 9. Employees of sponsors, staff and families of related suppliers, tour agents, sponsors, advertising, promotion and production agencies, and their agents and immediate families (spouses, parents, children and siblings and their spouses) are not eligible to participate in the prize drawing. 10. This is a free prize draw. No purchase necessary. 11. Entrants should be 18 years and above. 12. Where the prize involves travel, the winner is responsible – unless otherwise specified – for: Paying all fees and taxes, arranging appropriate travel insurance, and familiarising themselves with visa and other travel requirements.

P O D I U M


SPAR HAS BECOME SYNONYMOUS WITH WOMEN’S ROAD RUNNING IN SOUTH AFRICA, WITH MORE THAN 100 000 WOMEN A YEAR TAKING TO THE STREETS OF OUR MAJOR CITIES TO COMPETE IN THE FIVE SPAR WOMEN’S 10KM CHALLENGE RACES, WHICH ARE RUN IN CAPE TOWN, PORT ELIZABETH, DURBAN, PRETORIA AND JOHANNESBURG. IN 2007, A NEW DIMENSION WAS ADDED WITH THE INTRODUCTION OF THE SPAR GRAND PRIX.

SPAR GRAND PRIX GOES FROM STRENGTH TO

STRENGTH

P O D I U M


The SPAR Grand Prix is an incentive for elite runners to take part in as many of the five Challenge races

as possible. Next year, the Grand Prix will celebrate its tenth anniversary. Grand Prix points are awarded to the top 20 runners in each race, with bonus points for runners who finish faster than they did in the previous year. The prize money for the Grand Prix has grown steadily, and this year’s winner will take home a whopping R150 000. For the past three years, the winner has also received a Nissan Micra which has proved to be a very popular prize.

The SPAR Grand Prix was the brainchild of Ian Laxton, husband of Sonja, who has run more than 80 SPAR Challenge races. “The SPAR Challenge races were doing well, but any successful event needs to keep reinventing itself to stay fresh,” said Laxton. “Although the races are all about the thousands of women who take part, it is also important to ensure that the top runners compete. The structure of the Grand Prix ensures that the elite runners will run in as many of the five races as possible.”

One of road running’s most popular competitors, Rene Kalmer, is the most successful Grand Prix runner so far. She has won the competition three times – in 2007, 2009 and 2012. She was the first runner to win a motor car, and said that was “an awesome prize.”

“Winning a car meant you had something tangible to show for your hard work,” said Kalmer.

“But there’s enough prize money now for you to be able to buy your own car, or to invest the money. It is a great incentive on those cold winter mornings, when you don’t feel like getting out of bed to go and train,” she laughed. Kalmer said the Grand Prix had done much to improve women’s road running over the past 10 years. “Ten years ago, a sub-35 minute would have been good enough to ensure you a place in the top three,” she said. “Now you would be lucky to finish in the top ten with a time like that. I think SPAR and the Grand Prix have had a lot to do with the improvement in women’s road running.”

Kalmer, who has won more 10km SPAR Challenge races than anyone else, winning her first title in 1998, is now focusing her efforts on marathons but she has no intention of giving up on the Challenge races. “The 10km races are a good way of working on your speed for marathons, and I always enjoy them. I particularly like the SPAR races, because there is a good vibe. We are all very competitive, but the races are run in a good spirit and I think we all enjoy them. It also makes a welcome break from training for marathons, which can become quite boring, as you have to train for several months for a single race, so the SPAR races add some spice to our lives.”

SPAR GRAND PRIX WINNERS2007 : Rene Kalmer

2008 : Poppy Mlambo

2009 : Rene Kalmer

2010 : Irvette Van Blerk

2011 : Irvette Van Blerk

2012 : Rene Kalmer

2013 : Mapaseka Makhanya

2014 : Diana-Lebo Phalula

SPAR GRAND PRIX CLUB WINNERS2007 : MR PRICE Central Gauteng

2008 : Transnet Rail Engineering

2009 : Nedbank Gauteng Central

2010 : Nedbank CGA

2011 : Nedbank CGA

2012 : Nedbank CGA

2013 : Nedbank CGA

2014 : Boxer Running Club

SPAR GRAND PRIX CHAMPIONS

HOPEEVERY YEAR ON RACE DAY, SPAR WOMEN’S CHALLENGE JOBURG PARTICIPANTS ARE ENCOURAGED TO WRITE MESSAGES OF HOPE AND INSPIRATION AND TO HANG THEM FROM THE TREE OF HOPE IN AID OF THE FIGHT AGAINST BREAST CANCER. THE MESSAGES CAN BE FOR SOMEONE BATTLING THE DISEASE OR TO ENCOURAGE AND SUPPORT ALL OF SOUTH AFRICA’S WOMEN. HERE ARE SOME OF THIS YEAR’S MESSAGES FROM RACE ENTRANTS WHO ARE RUNNING FOR A REASON…

TREE OF

P O D I U M


Norma PlummerNATIONAL COACH,

SPAR NETBALL PROTEAS

P O D I U M


“In life, like in netball, you must learn from experiences

and adjust your future court-play to survive as a

player and a team”

Rene KalmerSPAR GRAND PRIX

WINNER 2012

Lebogang PhalulaSPAR GRAND PRIX WINNER 2014

“Count your blessings one by one and your system will be immune against all forms of depression. If I had no sense of humour, I would have given up living long ago.”

Maryka HoltzhausenNATIONAL CAPTAIN, SPAR NETBALL PROTEAS

“Everything happens for a reason. You might not know the reason immediately, but God will reveal this reason to you. Keep on believing and have faith in the beautiful plans He has for your life.”

Mapaseka MakhanyaSPAR GRAND PRIX WINNER 2013“Every step you take might not be easy but don’t give up because that’s what makes the journey worth it.”

Edith VenterOWNER, EDITH UNLIMITED

“It is only by all standing together and taking on the fight against breast cancer that this disease will be beaten. I congratulate SPAR for taking on this challenge and helping to spread the word and educate as many women and men as possible in regard to breast cancer.”

Vaylen KirtleySABC SPORT TV ANCHOR

“A spirit of care, love and compassion is woven around an unbreakable thread that is the fibre that makes up a woman. Today, be all you can be. “

“I hope you can find the joy of running, a joy much more than

I could ever have hoped for.”

P A C E


LIVE FREESTRESS

ARE YOU AN ATHLETE WITH AN EIGHT TO FIVE JOB, A FAMILY TO TAKE CARE OF, AND STILL NEED TO FIND TIME IN YOUR DAY TO TRAIN? IF YOUR ANSWER IS YES, CHANCES ARE YOU’RE PROBABLY FEELING STRETCHED TO THE LIMITS AND GUILTY ABOUT NOT HAVING ENOUGH TIME FOR EVERYONE AND EVERYTHING. SO HOW DO YOU FIND A BALANCE AND FIT EVERYTHING IN WHEN THERE JUST NEVER SEEMS TO BE ENOUGH HOURS IN A DAY? HERE ARE SOME HELPFUL HINTS AND TIPS ON HOW YOU CAN REDUCE YOUR STRESS LEVELS THAT WILL LEAVE YOU FEELING CALMER, HAPPIER AND MORE POSITIVE.

Stress causes increased cortisol (our ‘stress’ hormone) and adrenalin levels in the brain and body. This can

result in ‘tunnel-vision’ thought patterns and reactions, and hinders learning and good decision-making. Feeling stressed also decreases the production of serotonin (our ‘happy’ hormone), which together with high cortisol levels and depleted adrenal glands can lead to symptoms of burnout. When we are stressed and feel that everything is too much for us, we create negative thought patterns and self-talk. Negative thoughts tend to decrease our self-esteem and make us feel unable to cope or succeed in achieving our goals. Therefore, it is very important to be in tune with your body and mind, and to achieve this, there are a number of factors to be aware of.

SleepEnsure that you sleep enough. Western

research shows that we need between seven and nine hours of sleep every night. Athletes, executives and students need more sleep because their bodies and brains work hard every day. To get the most out of your sleep, make sure that your room is dark, there are no noises to disturb you and that the room temperature is not too warm. It is important to switch your cell phone and computer off after 8 pm so that your brain can cycle down and is ready to switch off when it is time for you to go to sleep. Also, make sure that

P A C E


P A C E


you don’t watch anything very stimulating or violent on TV before going to bed, as the last pictures, feelings and words we see and experience in the evening are the first that are worked through in our dreams. If a movie disturbs us, we generally will not have a restful and relaxing night’s sleep.

NutritionWhen we are stressed and feel that we need more energy, we usually

tend to look for something that gives us a boost. Sugary and fatty foods give us that boost, but they also spike our blood sugar levels. Highly sugary foods tend to pass quickly through our bloodstream, leaving us with low energy after a short period. When our blood sugar is low, we feel irritated, depleted of energy and tend to develop headaches more easily. Therefore, it is important to eat small, low GI meals regularly to keep our energy levels up and running. This will also help you to work longer, study better and concentrate more.

HydrationBeing hydrated is so important. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. The amount of water in the human body ranges from 50-75%, so it is imperative to replenish our water balance regularly. One way to stay hydrated is to keep a bottle of water with you during the day. If you don’t like the taste of plain water, try adding a slice of lemon or lime.

Time managementThe older we get, the less time we seem to have. All too often, we are

involved in too many things that we need to do every day and can’t find the time to finish everything. So what you need to do here is only plan for 60% of the time in your day, as we need the other 40% for the unforeseen. Make a list of what you need to do every day, prioritise those activities, and try to stick to it. It is such an incredible feeling to be able to tick off what you have achieved in the day, thus boosting your self-esteem and ultimately allowing you to feel calmer and more in control.

Combat anxiety and down feelingsRevisit your breathing techniques to stay calm and focus on positive

thoughts and outcomes every day. We tend to focus on negative events more than on positive events. Be aware of positive things that happen in the course of the day and think about these in the evening. You will be surprised at how many positive things you are able to recall.

Keep a good balanceKeeping a good balance in life seems to be one of the most difficult

things for anyone to achieve. So make sure that you are motivated and that you know what your goals are. Be aware of how much time you spend on everything during the day and/or week, and allocate time accordingly. Get enough sleep, eat and drink healthily and exercise regularly but make sure that you have some fun free time too. Being out of balance often means that we overindulge, self- medicate, get sick more frequently, feel deprived, and can’t stick to our plans.

To live a more balanced life, what it all comes down to is being realistic about what you can do in a day. Plan your day, prioritise your activities, and try not to deviate or get side-tracked once you have set out your plan of action.

Andrea Kellerman (B.A., H.E.D., B.A. Hons. Psych., Med Psych., Dipl.Adv.Hyp., ISNR registered Neurofeedback Practitioner) has studied Human Movement Science, Biokinetics, Psychology, Hypnotherapy and Neurofeedback Therapy. She is currently working in private practice specialising in anxiety, depression, stress, concentration problems, insomnia, eating disorders and ADD/ADHD, as well as smoking cessation, weight loss and phobia reduction. If you need help with finding the right balance in your life, visit Andrea Kellerman’s website www.eq-advantedge.co.za to learn more about this topic.

ABOUT THE AUTHOR

P A C E


OUR RUNNING PROGRAMME WILL HAVE YOU READY TO RUN THE 5KM RACE IN JUST NINE WEEKS AND WILL EXPLAIN TO YOU HOW TO UP YOUR GAME TO THE 10KM STRETCH! THIS PROGRAMME IS DESIGNED TO GET JUST ABOUT ANYONE OFF THE COUCH AND INTO YOUR RUNNING SHOES! ITS SECRET IS THAT IT’S A GENTLE INTRODUCTION TO GETTING THE BODY MOVING, STARTING OFF ALTERNATING BETWEEN WALKING AND RUNNING SMALL DISTANCES, AND SLOWLY BUILDING UP UNTIL AFTER 8 WEEKS, YOU’RE READY TO RUN 5 KILOMETRES .

YOUR 2015 SPAR WOMEN’S CHALLENGE RUNNING PROGRAMME

GO!READY, SET,

This program has been designed for people who are maybe embarrassed to go out for a run, who have not

been physically active since high school, and who do not want to join a manic exercise group that leaves you feeling sick and exhausted after each session. The bottom line is, you want to get fit, but you want to feel comfortable and in control while doing it. If this sounds like you, then read on.

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

P A C E


WEEK WORKOUT 1 WORKOUT 2 WORKOUT 3

01Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

02Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

03

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



04

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



05

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

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

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

06

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

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

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

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

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


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

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

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

09Brisk five-minute warm-up walk, then jog 5km (or 30 minutes).


The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 5km (or 30 minutes)

about 40 minutes is a good starting point.Once you have embarked on the

training program you might find that you cannot keep to your commitment to run three times a week. This might be due to work pressures, you might find that you are struggling to find time, or you might fall ill and be unable to run at all. You can stretch the program out to last as long as you

want it to. If you miss a week, that is fine, just move your schedule back. If you feel you are being pushed along too fast then repeat a week. The beauty of this training program is that there are no set rules.

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

You cannot train at 100% effort in every session or you risk injury or illness. To build up strength and endurance and improve your running fitness you need to do less strenuous training more frequently. When training three times per week aim to do your first two sessions at 65% effort and your third session at 75-80% effort – after warming up at 65% effort for the first ten minutes.

IMPORTANT!


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

FAMILIARISE YOURSELF WITH THE ROUTE LAYOUT FOR RACE DAY.

P U L L O U T

201511 OCT


Fluid is important before the race.

Drink at least 500 ml of water or a

sports drink two hours before the

race. Fluid is important during the

race too, especially if it’s a hot

day! Drink about 150ml

of fluid every 20 minutes.

STAY HYDRATED!


YOUR RACE TRAINING MENU PLAN:

FUEL TO GET YOU

GOING!Breakfast:

Supper:

• 1 whole fruit such as a grapefruit/diced papaya/banana

• High-fibre cereal with skim or low fat milk

Brown rice/baby potatoes or small sweet potato/wholewheat spaghetti/mealie pap

with grilled fish/chicken/steak/lentils/beans and green and orange veg, e.g. peas

& carrots/spinach & pumpkin/green beans & butternut

Remember that portion sizes need to be individualized. If you need an eating plan calculated for you, please consult with a

Dietician in your area. To find someone you can visit www.adsa.org.za

• Wholewheat wrap/baked potato in jacket/2 slices rye bread/3 rice cakes

• Tuna/low fat cottage cheese/lean chicken/sardines/baked beans

• Salad, e.g. mixed green/beetroot/grated carrot with avocado or low oil mayonnaise

WHETHER YOU’RE TRAINING FOR THE SPAR WOMEN’S 10KM/5KM RACE OR JUST TRYING TO INCLUDE MORE EXERCISE IN YOUR WEEKLY ROUTINE, YOU NEED TO EAT A HEALTHY, BALANCED DIET AT THE SAME TIME. WHAT YOU EAT AND DRINK DURING TRAINING AND COMPETING CAN AFFECT YOUR PERFORMANCE. A RESTRICTIVE AND UNHEALTHY DIET CAN CAUSE MUSCLE LOSS, BONE DENSITY LOSS, FATIGUE, INJURY, ILLNESS AND, SOMETIMES, MENSTRUAL CHANGES.

Snack: • Apple/pear/small bunch of grapes

• Tub of low fat/fat-free yoghurt

Snack: • Handful of nuts & raisins/slice of bread with peanut butter

• Naartjie/orange/a few strawberries

Lunch:

It’s not necessary to carbo-load before a 10km event, but the pre-race meal is important – don’t skip it! Stick to food that you are used to and that you know will not upset your digestive system.

Eat foods that give you a good energy boost two hours before the race, e.g. toast with honey or jam; banana and yoghurt or oats with low fat milk. Avoid very high-fibre food like muesli, and very fatty food. Test your “pre-race meal” out on some training days to see what works best for you.

HELPFUL HINT!


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

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

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, there are food vendors at the venue.

9. When does the registration close? Pre-entries close on the 26 September 2015 but you can still enter at the venue (Wanderers Club) from 8 - 11 October 2015.

10. Is the any alternative transportation? Yes, the Rosebank Gautrain station is nearby but please organise transport from the station if you need it as the Gautrain buses do not run on weekends.

11. Who qualifies to win a car? Any women from the age of 18 years upwards.

12. What do you need to claim a car? You must have a valid South African drivers license.

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

14. I have my race number and t-shirt, must I still go to registration on race day? No, it is not necessary.

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

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

17. Must I wear the race t-shirt? Although is not compulsory, SPAR would appreciate it.

18. Can men enter the race? Yes, men can also take part but they don’t qualify for lucky draws or prize giving.

19. Why are only women allowed to win prizes while men run the race to support them? Because it is a women’s race.

20. 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 ON11 OCTOBER 2015

FROM WHAT NOT TO DO, WHAT NOT TO FORGET AND WHAT YOU REALLY NEED TO KNOW – IT’S ALL HERE, SO READ CAREFULLY!

Replacing glycogen stores after the race is as important as during training as it helps recovery. Have a high CHO food or drink within an hour of finishing e.g a banana, a fruit smoothie or even a glass of milk. Avoid alcoholic beverages – you may feel you deserve it but wait for later as this will not help recovery!

POST-RACE PRIORITIES

P A C E


NO MATTER WHAT YOUR AGE, YOUR MOTIVATION, OR HOW FIT YOU ARE THE ONE UNIFYING FACTOR THAT CONNECTS YOU WITH FELLOW RUNNERS IS A MINDSET AND A LOVE FOR RUNNING. ONCE YOU HAVE OVERCOME THE MENTAL BARRIER AND START TO RUN REGULARLY, YOU ARE A RUNNER AND YOU WILL NEVER LOOK BACK.

IS TOMORROW’S MOTIVATION

P A C E


Most runners, whether they are entry level or slightly more advanced, start with 5 kilometre runs and eventually aim to start

competing or improve their time. As your running develops, you will start aiming to challenge your personal best with longer runs of 10 kilometres or up to half marathon runs. This is the general progression until you become the ‘best’ or your friends label you a fanatic – by this point you are living a totally committed, sport-orientated lifestyle and pushing beyond your limits competing in marathons.

No matter what type of runner you are, there are three important factors for all runners, from beginners to advanced, and these are, time, pace and distance. These three factors become vitally important to runners who want to better their capabilities.

Time is measured as the actual time taken to complete a workout or a race, where your goal finish time is the time that you would like to complete the race in. Your goal finish time will determine your pace, where pace is the number of minutes it takes you to run a kilometre.

Pace can more accurately be measured using a heart-rate monitor where you run at 65 to 75 percent of your maximum heart rate. The distance of the race will also affect your goal finish time e.g. running a 10km will take longer than running a 5km. So during training, it is important to train for the distance of the race and the most accurate way to measure

your distance is by using GPS to record your total kilometres run.

GPS makes up the building blocks of Garmin’s range of running watches, coupled with time, distance and pace. Whatever your level, whatever your goal, there is a Forerunner for you. From simple to use running watches that tell you how far, how fast, your heart rate and where you have run – to advanced training metrics like training zones, interval training, elevation, training partner, foot to ground contact time and VO2 MAX levels, that will motivate you to achieve your goals.

So whether you are starting out or are a professional athlete, Garmin’s range of Forerunner running watches are made For Runners.

P A C E


NEW BALANCE

INSPIRE ATHLETES

NEW BALANCE HAS DEBUTED A BOLD NEW BRAND PLATFORM – ALWAYS IN BETA. THIS IS NEW BALANCE’S PROMISE TO RELENTLESSLY IMPROVE, TO NEVER STOP PUSHING AND TO ALWAYS STRIVE FOR MORE. AT THE SAME TIME, THE BRAND HIGHLIGHTS ITS FOCUS ON INSPIRING ATHLETES AROUND THE WORLD, BOTH PROFESSIONAL AND EVERY DAY, TO REACH FOR AND ACHIEVE THEIR GOALS, AND THEN RESET THEM TOWARDS EVEN GREATER ATHLETIC ACCOMPLISHMENTS.

“A lways in Beta is true to New Balance’s hundred year old brand, our performance-

based heritage and our core values,” says Rob DeMartini, President and CEO at New Balance. “It highlights our commitment to not rest on past successes, but be dedicated in our focus to continually push forward, to improve and aggressively deliver our best.”

Always in Beta highlights the brand’s goal to design and manufacture products that improve upon yesterday and to rally athletes everywhere to achieve, and then reset their own goals. The platform’s marketing campaign is a concerted

and passionate effort to engage with consumers and athletes around the world, showcasing New Balance’s complete range of footwear, apparel and accessories for a variety of athletic activities.

The cornerstone of the campaign is “The Storm” brand television commercial that represents the unrelenting desire to keep moving forward, to evolve and to progress. Filmed across three continents over four weeks, it follows the story of a woman on a run who reaches her limit. Unable to keep going, she digs deep, and with the help of a few hundred athletes – both professional and amateur – she finds the motivation to push forward.

&INNOVATE IMPROVE

ALWAYS IN BETA

P A C E


“The Storm” video features 17 of the brand’s sponsored global professional athletes across the sports of running, baseball, tennis, soccer and triathlon. Faces of the campaign include Jenny Simpson, Emma Coburn, Miguel Cabrera, Robinson Cano, Milos Raonic, Aaron Ramsey, Vincent Kompany and Sebastian Kienle, among others. An online “Beta Hub” experience at newbalance.com/beta invites consumers to immerse themselves in all things Beta with stories featuring the brand’s athletes and product innovations.

“At New Balance, we know the meaning of always pushing forward because we are always working to innovate our products and initiatives that serve and inspire our global athletes,” says Hilary Keates, Director, Global Marketing and Brand Management. “This is the mindset we share with our athletes and that is reflected in our Always in Beta platform.”

The campaign highlights key global product introductions – Vazee running footwear and the Made for Movement apparel collection. It is also timed around the launch of the brand’s inaugural football inline boots and apparel. Since 2010, New Balance has nearly doubled its sales globally, sponsored high-caliber athletes around the world, and entered the global football market.

Visit www.newbalance.com/beta for more information. The campaign’s hashtag is #AlwaysInBeta.

THE STORM VIDEO Check Out

The Storm Video Here!

P A C E


THE BEST RUNNING APPS TO KEEP YOU GOING

HIT THE

ROAD

Map my RunCost: Free with a $5,99 per month premium version www.mapmyrun.com

As the name suggests, MapMyRun is all about tracking your route. This app provides feedback as users run, logging workouts, and integrating with social profiles such as Facebook and Twitter. But the real star of this app is its integration to the MapMyRun website. There, users can log food intake, keep a daily progress journal, check out running routes others have created in the area, and tap into the ever-growing community to make new running buddies or share tips. Through these features, runners can try new courses, plan activities in unfamiliar areas, or recreate runs on popular race courses. MapMyRun has a strong social element including a leaderboard which demonstrates the best, fastest, strongest, and most dedicated among the user base – across several sports including cycling and walking as well as running. On top of that, MapMyRun tracks your distance, calories, elevation, and your nutrition for the day.

Rock My RunCost: Free with an option to upgrade to the Rockstar version for $4,99 per month | www.rockmyrun.com

If you cannot run without music then RockMyRun is the perfect app for you! RockMyRun features seamless, high energy mixes created by DJs that are sortable by genre, artist, latest, bpm, lyrics and duration. Users are able to choose from a variety of genres including house, rock, pop, hip-hop, 80’s, dubstep, country, Latin house, oldies, drum and bass, 90’s, classical, reggae, R&B, and lots more. The music adjustment feature, called myBeat Body Driven Music utilizes algorithms to read steps per minute and heart rate. This information is then processed and adjusted to deliver content (music tempo matched to BPM) in real time to match, motivate or calm someone at just the right moment. Users are also able to manually change the BPM of the mixes to help them achieve a personal goal. The basic version of the app is free, so you can choose a pre-selected playlist, genre and beat, and stream your music when you work out.

WHETHER YOU RUN, JOG OR WALK THESE APPS WILL HELP TURN YOUR PHONE INTO A TAKE-ANYWHERE RUNNING COACH. PACKED WITH FEATURES AND GPS TRACKING, TODAY’S TOP RUNNING APPS ARE GREAT TOOLS BOTH FOR NOVICE RUNNERS WHO NEED MOTIVATION AND WANT TO KEEP TABS ON THEIR PROGRESS, AND FOR SEASONED ATHLETES WHO WANT TO STAY IN PEAK SHAPE. THE BEST TITLES HAVE BEEN AROUND FOR SEVERAL YEARS AND KEEP GETTING BETTER, WITH NEW FEATURES AND IMPROVED DESIGNS. WE PICKED OUT OUR TOP CHOICES FOR EVERY RUNNER, FROM BEGINNER TO PRO.

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Cost: Free with the option to upgrade for real time updates at $5,99 per monthwww.strava.com

Strava is an app that will bring out your competitive side! It is best known for its leaderboard system that lets users designate segments and then “race” other users for the top time on those segments. Strava keeps track of your distance, split pace and routes, and lets you join “challenges” to keep you motivated. A gear tracker records the mileage on your shoes so you know when to buy new ones, and you can connect to heart rate monitors or other sensors. If you prefer to keep your movements private, Strava’s enhanced-privacy setting allows you to approve who sees your activities. This app is best for runners who are inspired by stats, numbers and comparisons. If anyone’s ever said you’re obsessive about your workouts, Strava is for you.

Cost: Free with a variety of in-app purchases availablewww.runkeeper.com

Run Keeper is possibly the most popular app among the running community worldwide. Along with inputting user stats on the website to track progress, runners can also find routes, add activities like strength training

to get a fitness report, log distances and start a training plan to prepare for races with other community users. When you have a time you’re proud of you can share it on Facebook. Run Keeper also shows stats for seeing improvements and checking your pace. If tracking all that data on your phone doesn’t sound appealing, Run Keeper also stores your stats on their website. Users can also log goals (for distance, speed, total miles, or weight loss) and track them throughout their progress. And if that’s not enough, you can add friends and family within the app’s ecosphere, placing added incentive (or pressure) to be at peak performance.

Strava

Run Keeper

P A C E


EAT YOUR WAY TO

SWEET DREAMSDO YOU HAVE TROUBLE FALLING ASLEEP? OR STAYING ASLEEP? OR PERHAPS YOU STRUGGLE TO SWITCH OFF? YOU ARE NOT ALONE! YOU’VE READ THE BENEFITS OF A PRESSURE RELIEVING MATTRESS AND PILLOW, SUCH AS THOSE OFFERED BY TEMPUR, BUT DID YOU KNOW THAT CERTAIN FOODS AFFECT YOUR SLEEP HEALTH TOO?

According to experts at Tempur, the health benefits of a good night’s rest are countless: sleep helps keep you happy, your brain sharp, your immune

system strong, your waistline trim, your skin looking youthful — and lowers your risk of high blood pressure and heart disease. The fact is we live in a fast-paced society and in our thirst for greater productivity we too often put quality sleep on the back burner – to the detriment of our health and well-being. Luckily there are some easy adjustments you can make to your food and drink choices, which will help your quality of sleep.

Food That Will Keep You Up at NightAvoid high fat foods as they stimulate the production of acid in the stomach, which can spill up into your oesophagus, causing heartburn. Eating high amounts of fatty, refined, processed and sugary foods can increase lethargy and reduce serotonin levels. While alcohol might make you feel sleepy, too much actually decreases the deeper stages of sleep and disrupts the body’s natural rhythms. It metabolises quickly in your system and can cause you to wake up multiple times during the night. In addition to dehydrating you which means thirst could wake you up as well, alcohol also makes snoring worse. Try to avoid consuming energy drinks and coffee past the afternoon as they contain caffeine which is a central nervous stimulant. You should also try avoiding spicy food such as chilli and curry as they can cause heartburn and increase your core body temperature.

Eat foods which contain melatonin naturally, such as cherries, nuts and walnuts. Melatonin is the chemical or hormone that helps control your body’s internal clock. Regularly eat food that contains melatonin to help you fall asleep faster.

Honey slightly raises insulin allowing tryptophan to enter the brain more easily.

Add products which have the amino acid tryptophan, such as beans, dairy, chickpeas and walnuts again. Tryptophan is converted into melatonin and it takes about an hour for tryptophan to reach the brain, so plan accordingly.

Green leafy kale is full of calcium, which helps the brain use tryptophan to manufacture melatonin. Spinach and mustard greens are other good options.

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Certain herbal teas such as chamomile, valerian, green tea and passion flower are good for sleep.

Dark chocolate contains serotonin

which relaxes your body and mind and has other health benefits too.

Complex carbohydrates such as fortified cereal, quinoa, barley and buckwheat a few hours before sleep, are good as they

stimulate the release of insulin. This includes whole-grain breads, cereals, pasta, crackers

and brown rice. Avoid simple carbohydrates including breads, pasta, cookies, cakes,

pastries and other sugary foods. These tend to reduce serotonin levels and thus inhibit sleep.

Foods rich in magnesium and potassium help

promote sleep as they are natural muscle relaxants. These include bananas,

sweet potato, almonds and whole grains. Potassium

is great for cardiovascular health and cognitive

functioning. Magnesium is integral to the function of the neurotransmitter

that helps the brain shut off at night. Bananas also

contain tryptophan.08

P A C E


Sleep-Friendly Foods

• Eat several hours before going to bed.• Snack on sleep-friendly foods if

necessary.• Limit lights, especially from electronics

such as laptops, smartphones and tablets

• Indulge in a warm bath.

• Choose reading over watching TV closer to bedtime.

• Go to bed around the same time every night to set your body clock.

• Invest in a quality pressure relieving sleep solution such as those in the Tempur range.

TEMPUR’S RECOMMENDED BEDTIME ROUTINE:

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The TEMPUR range is distributed in South Africa exclusively by Pharmaline and includes mattresses, pillows, specialised lumbar support products, a travel range, adjustable bases, and accessories. The consultants are fully trained to assist clients with pillow consultations and invite them to experience TEMPUR’s sleep centre for full product engagement. For more information and your closest showroom call 0861-60-60-60 or visit za.tempur.com and www.pharmaline.co.za

S T Y L E


WE’VE GOT THE SCOOP ON THE LATEST FRAGRANCES, SKIN PRODUCTS AND MORE!

PRETTYCOLOUR

ME

S T Y L E

Tom Ford Fleur De Portofino

Inspired by the cascades of flowers that spill off the branches of the white acacia trees that line the tranquil avenues, Fleur De Portofino creates a crisp and bright floral accord and surrounds it with effervescent citruses and wraps it in tantalizing acacia honey.

Estée Lauder Pure Color Envy Liquid Lip Potion

A luxuriously lightweight formula that drenches lips with the rich colour intensity of a lipstick, the slip of a gloss, and the plush comfort of a lip balm for lips that are undeniably sultry. Infused with nourishing oils – lips feel luxuriously soft, smooth and supple.


Estée Lauder Modern Muse Le Rouge

Le Rouge reflects the woman who is confident and sexy. A Fruity Floral Oriental scent, Modern Muse Le Rouge is a sexy contrast of rich roses awakened by ripe fruits with a velvet cream accord that captures the drama of this muse’s personality.

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M∙A∙C The Matte Lip

M.A.C The Matte Lip expands its offering with 12 new shades of Matte and Retro Matte Lipstick. These lipsticks promise a pop of colour that will linger on your lips with impressive staying power.

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M∙A∙C Mineralize Timecheck

Infused with nourishing minerals and ingredients that fight against time, Mineralize Timecheck Lotion utilises a new innovative polymer technology to create the optical illusion of blurred lines and wrinkles, while helping to shrink pores.

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Michael Kors Gold Collection

Each of the three individual scents was designed to reflect the opulence and luxury of the highly prized metal—from white, to rose, to 24K gold. The three distinctive fragrances at the heart of this collection were each carefully chosen and constructed offering a scent for every mood or occasion.

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Destination Clinique Exclusive Duty Free Travel Set

They’re among Clinique’s most-wanted and they’re ready to go wherever your travels take you. Try deluxe travel sizes of All About Eyes, Moisture Surge Face Spray, Deep Comfort Body Lotion and High Impact Mascara in Black – all in a travel-friendly bag. For home, enjoy full sizes of Take The Day Off Makeup Remover for lids, lashes and lips and Dramatically Different Moisturizing Lotion.

Bobbi Brown Limited Edition Telluride Eye Palette

Bobbi Brown’s Telluride collection makes it easy to achieve that sought-after natural, sun-kissed glow. Featuring seven earthy eye shadows in a variety of brown, soft blush and mauve hues, this palette is a fresh take on a neutral eye.

04

La Mer Reparitive SkinTint

Far beyond a BB cream, the SkinTints deliver a perfectly healthy looking glow while working to repair and protect your skin. These light-as-air tints are infused with innovative light and pigment technology to create beautifully translucent colour that instantly perfects the skin. Translucent pigments instantly even and perfect the complexion, helping skin’s natural beauty shine through.

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Clinique Smart Custom-Repair Eye Treatment

An advanced eye treatment that visibly brightens, lifts, smooths, and diminishes everything from fine lines to crow’s feet. Plus, a boost of hydration that helps repair dehydrated skin, which is susceptible to cellular damage.

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RACES T Y L E


MUST HAVES02

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1. Stow your goods: Nike Tog Bag at Spree R300 | 2. The right start to race day: Futurelife Zero with Oats R35.99 | 3. Don’t forget your race number and lucky draw slip to stand a chance of winning awesome prizes! | 4. Pay your lips some service: Labello Sun Protect R18.99 | 5. Preserve your skin: Dermalogica Protection 50 Sport SPF50 R490 | 6. Sport up your feet: New Balance Socks R49,99 | 7. A clear view of the road ahead: Bretoni full wrap around sport sunglasses with UV400 and flash coating R159.99 | 8. Sun shield: New Balance Cap R199.99 | 9. The best shoe for the best performance: New Balance WX822GI2 R1499 | 10. Your winning spirit! | 11. Kick up your energy levels: Powerade ION4 R26.99 | 12. Less bounce in your

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step: Uniquely Lorna Jane Bionic Sports Bra R959 | 13. Monitor your performance: Garmin Forerunner 225 R4 099.00 | 14. For an added boost: Nutrimax High Protein Peanut Butter Bar R22.95 | 15. Stay fresh: Shield Antiperspirant R17.99 | 16. For those awkward roasties or those new shoes blisters: New Elastoplast Spray Plaster R99.99 for 40ml. | 17. Keep hydrated: Oasis Still Water 750ml Sport Bottle R8.00 | 18. For that extra edge: Ginsana performance supplement R259,80 for 60 capsules | 19. Keep injuries at bay: Deep Heat: 35g Rub R27.95 or 150ml Spray R54.95 | 20. To celebrate your victory: Pongrácz R110 | 21. Wipe it all off at the end: New Balance sweat towel available at Spree R125. Prices may differ across retailers and were correct at time of print.

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EASEEASES T Y L E


HIT REFRESH WITH THE NEW SEASON’S UNIFORM. MILITARY TONES AND FORWARD-THINKING SHAPES ARE THE FRONTLINE OF NEW.

Look no further than

(C)inch, with trends so

hot they’ll break the internet.

NEED YOUR FASHION

FIX FAST?

SHOP ONLINE AT SPREE. WHILE STOCKS LASTPhotographer: Travys Owen @ One League | Model: Andrea @ Boss Models | Hair: Mary Gouveia | Make-Up: Algria Ferreira

AT Get in line for trendy stripes. Wear it from top to toe or use monochrome to compliment your military pieces.

The ease of utility upgrades any key

piece taking fashion favourites from basic to bombshell. Shirt Dress by (C)inch,

R365

Soft Bomber

Jacket by (C)inch, R329

Culottes by (C)inch,

R249

Cropped Culottes paired with easy utility-inspired bomber jackets are the key pieces for salute-worthy style.

Stone-wash Skinny Jeans by Style Republic, R299

T-shirt with Black & White Cuffs by (C)inch, R199

Midi Skirt

with Zip Detail

by (C)inch,

R249

S T Y L E


TILL YOU MAKE ITHIGH-END DÉCOR ON A LOW-END BUDGET

FAKE IT IT IS POSSIBLE FOR EVERYBODY TO HAVE A BEAUTIFUL HOME – WHETHER YOU HAVE A BIG BUDGET OR NOT. WITH A LITTLE CREATIVITY AND INNOVATIVE THINKING, THERE IS A LOT THAT YOU CAN DO TO CREATE A STYLISH, TRENDY AND INVITING HOME FOR YOU, YOUR FAMILY AND FRIENDS TO ENJOY. HERE ARE A FEW PEARLS OF WISDOM FROM VARIOUS INDUSTRY EXPERTS ON HOW TO MAKE YOUR HARD-EARNED MONEY STRETCH WHEN IT COMES TO DÉCOR.

S T Y L E


In the Living Room

Every successful decorating project starts with one key visual and works out from there. In the living room, the seating stands pride of place as the largest pieces in the room, and as such, it is often used as the focal inspiration for all other decorating decisions in this space, says Ryan Beattie from La-Z-Boy. “Even if you are working on the tightest of budgets, it is a good idea to spend the lion’s share of it on seating, as it takes centre stage in any living space.”

However, when it comes to purchasing seating, Ryan warns that it is advisable to invest a bit more money from the onset, so that you can rest assured that you have a quality piece that will last: “Buying cheaper imitation products may be more affordable in the short-term, but will most likely end up costing you more in the long run. Low-grade materials end up deteriorating a lot

quicker, meaning you may have to replace your furniture item a lot sooner than you would a piece of quality craftsmanship.”

If you really want to save money on your choice of seating, he says you should save money by selecting less expensive upholstery, says Ryan. “Genuine leather is beautiful and durable, but it is also expensive. If you have your heart set on leather upholstery, but you just don’t have the budget for it, why not invest in seating that boasts ‘leather-uppers’, which dramatically reduces the end cost. It refers to seating where the parts of the sofa or recliner that you see and touch are upholstered in genuine leather, while the rest of it is upholstered in faux leather.” Speaking of faux leather, it is important to mention that today there are a plethora of faux leather upholstery options available that come in at really affordable price points, but you can honestly not tell them apart from the genuine thing.

In the Dining Room

Arguably one of the most significant areas in the home, the dining room is a communal space that plays an important role in everyday life. “It’s in the dining room that friends and family gather to build memories by sharing food, stories and laughter,” explains Anton Odendaal, from leading furniture retailer, Rochester. He says that homeowners the world over are breaking the mould when it comes to decorating this room – choosing to rather create their own personal style by combining pieces from different era’s and styles: “By adding mismatched furniture

that you have been given, inherited or that you have found for an absolute bargain – you can create an eclectic look that never tires or looks too stiff. The juxtaposition of the different styles also creates a visually stimulating contrast between the items.”

Anton suggests trying out this trend in the dining room by simply mixing up the chairs around your dining table to create a more personalised and playful look: “Choose a dining room table that you absolutely love, and work out from there. An assortment of different style dining room chairs can reflect a more laid back attitude, create a bespoke end result, and end up saving you lots of money.”

In the Bathroom

Many of us dream of a bathroom that is a soothing retreat from the outside world, but a lot of us end up settling for a dull, cluttered bathroom due to budget restraints. “Many people don’t realise that a budget-friendly bathroom is easier to achieve than they may think,” affirms Jasmin Kraneveldt, from leading sanitaryware and tiling retailer, Bathroom Bizarre. She believes that successfully working within a tight budget can often result in creative design solutions.

For floors and walls, she says that you can’t go wrong with tiles in classic colours, such as white, grey, sand and charcoal: “Tiles are durable, easy to clean and attractive, and neutral tones offer longevity of style and mass appeal. However, neutral tones can tend to make your bathroom look just like the next one. Keep the bathroom walls and floors simple and cost effective, using a plain tile, but to add your personal touch in the form of feature strips using mosaics. Adding small details, such as mosaics, below the shower head or above the sink, will give any bathroom space a bespoke finish. And although mosaics tend to be a bit pricey, since they’re only used in small quantities, they won’t cost a fortune.”

Tired old basin, bath and shower mixers can make your whole bathroom feel out-dated, and they are often not very water efficient, which means that they are costing

S T Y L E


In the Bedroom

The bedroom is a sanctuary – a retreat from the outside world. It offers homeowners a comfortable, luxurious and intimate space in which to truly relax, unwind, recharge and get ready to face the world again – and as such, its décor should reflect this. “The bedroom is usually the biggest reflection of you – it is where you want to feel most safe and peaceful,” says Anton Odendaal from Rochester. He advises that you can increase a bedroom’s appeal on a budget by making it more than just a place in which to sleep: “If your bedroom is really inviting, warm and luxurious – you will be drawn to retire to bed earlier and linger longer in the morning. Create a cosy reading nook by the window, or tuck a coffee station into the corner under the eaves. Include a writing desk in an unused corner, where you can sit with your laptop and do some work or catch up on your emails.”

Also, bear in mind that the bed takes place of pride in any bedroom, and just like it is your uniqueness that sets you apart as an individual; this also rings true when it comes to where you lay your head to rest every evening. Linda Breedt from leading mattress and base set retailers, Sleepmasters, believes that you don’t need to break the bank in order to invest in a base set that suits your personal physical requirements so that you can get the best night’s sleep possible. “In much the same way as a healthy lifestyle, balanced diet and regular exercise are essential to your overall well-being, so too is a good night’s sleep. Sleepmasters offers a range of incredibly affordable and trusted bedding brands, such as Edblo, Sleepmasters, Restonic and Sealy, and with the Sleepmasters unique and easy-to-follow six-step process for selecting the perfect base set, you’re sure to head in the right direction to getting a better night’s sleep without breaking the bank,” concludes Linda.

you more than they should every month by wasting water. “If you’re wanting to give your bathroom a fresh new look, then new plumbing fixtures are a must,” assures Jasmin. For her, the latest bathroom mixers are a fast, inexpensive and easy way to give your space a facelift that’s got extra sparkle and sophistication.

According to Jasmin, achieving a beautiful bathroom on a budget comes right down to the tiniest of details. “So be sure to put away your nail clippers and face wash in dedicated cabinetry, rather putting on display your pretties, such as a beautiful bottle of perfume for example.” Adding finishing touches, such as a fresh bunch of flowers, a pretty ceramic cup to hold your toothbrushes, or a hand-woven basket to house your toilet rolls, will instantly elevate your space and add an indulgent element to the space that you can enjoy every day.

Also, why not consider adding a heated towel rail to your bathroom – they don’t cost that much more than a normal towel rail, but offer the luxury of deliciously dry towels whenever you need them. Craig Taylor from leading heated towel rail supplier, Bathroom Butler, notes that from a financial perspective, they are actually a very prudent investment as, if they boast the latest technology, they can also end up saving you money: “With advancements in heated towel rail Dry Element Technology, modern heated towel rails cost very little money to run, and since they will dry your towels after every use, you won’t have to wash your towels as often. This will end up saving you money on the energy and water required to run a washing machine, and possibly the use of a tumble dryer, as well as any detergents and fabric softener that you would otherwise require.”

R O U T E


JOZI’S TOP HOTSPOTS FOR THE ULTIMATE CULTURAL AND CULINARY EXPERIENCES – ALL LOCATED IN THE HEART OF THE CITY.

44 Stanley is a series of light industrial buildings built in the 1930’s, which were used for various businesses and eventually fell into disrepair and dereliction. In 2003 it was bought by Group44, developed over the last ten years and has evolved into one of the city’s most popular destinations. Trees line the avenues and square that that is filled with boutique, owner-driven restaurants, a beer garden, coffee roasters, jewellers and twenty-five or so retailers. All of them chosen to make up the unique mix that makes 44 Stanley so special.

The idea was to find passionate retailers who wanted to be in an environment that was unlike any other in the country, something that felt real, where you could have a superb meal and a great coffee, choose a bespoke outfit, find something original and unusual or perhaps visit an art exhibition curated to international standards – but all done on a human scale with nothing too polished, glittering or brash. For those in the know, 44 Stanley has become a special place to meet up with friends and listen to

One of South Africa’s most famous streets – the only one in the world to have housed two Nobel Prize winners – has long been a must-see tourist attraction. Now, the Vilakazi Street precinct has become fully visitor-friendly, with public art, memorials and benches picking out its historical sites. Following a major makeover, visitors to Johannesburg’s famous township can now experience Vilakazi Street as a place to stroll, to sit on one of numerous concrete benches or seats, to enjoy the newly planted trees and to admire the new artworks. The Vilakazi Street precinct is about a kilometre long, in the shape of a triangle. In its boundaries are the original, unimaginative apartheid-era rectangular houses, next to homes that have been renovated, with the uniform tall walls characteristic of Johannesburg’s northern suburbs. At number 8115 is the street’s main attraction – Mandela House, now a museum. The simple three-bedroomed home has been restored to what it looked like in 1946, when Nelson Mandela moved in with his first wife, Evelyn Mase.

URBAN

44 Stanley 44 Stanley Ave, Milpark

Vilakazi Street, Orlando West, Soweto

great music while chugging an artisanal beer or just meandering through the courtyards visiting the stores, galleries and restaurants.

Vilakazi Street Precinct

R O U T E


Arts on Main 264 Fox St, City and Suburban

Extensive development and renovations thanks to investments has breathed new, vibrant life into the Central Business District, now home to Market on Main and Arts on Main – a shopping and gallery complex featuring some of the top local artists including the likes of multimedia genius William Kentridge. No other market in Johannesburg offers such a modern mix of specifically Johannesburg flavoured vendors in an atmosphere that encourages relaxed interaction between patrons and purveyors. The environment of Arts on Main is that of a green haven in the heart of the city that is irresistible to the new breed of Joburger who is passionate about inner city rejuvenation and is a must see for every tourist. The development’s main draw card is the numerous galleries which provide a cultural backdrop to the Sunday Market.

R O U T E


The Newtown Cultural Precinct has become one of the major new buzz areas to visit. Previously rundown, the Johannesburg Metropolitan put a fantastic programme in place resulting in huge improvements and revival. The main feature is the massive Victorian building, housing both the Market Theatre and Museum Africa. Both educate patrons on the freedom struggle of South Africa: the museum with its exhibits and the Theatre which hosts protest theatre and any great names in South Africa’s performing arts scene have performed here. Other spots of interest are Horror Café for street poetry and music, Songwriter’s Club, Carfax and the Bassline. South African Breweries offers beer tours from Tuesdays to Saturdays. Newtown is described as South Africa with a brand new face, exciting with wonderful opportunities to be enjoyed and cultural diversity that works together.

Newtown Precinct Scibono Discovery Centre, Miriam Makeba Street

It’s impossible to use the words art and Parkwood in the same sentence without mentioning David Krut. The name and person, David Krut, occupies a prominent position in the Johannesburg, and South African, art scene. Over the past 30 years, Krut has played a significant role in promoting contemporary South African art and artists through printmaking, art book publishing and education. The David Krut Workshop which opened in Johannesburg was established in 2002 to provide professional collaborative facilities to established and emerging artists both locally and those visiting from abroad. This original facility at 140 Jan Smuts Avenue would become the first of many art related spaces in the suburb of Parkwood, and in particular this section of Jan Smuts Avenue has since become known as the Rosebank Art Strip. Over the past two decades, the cluster of galleries has grown steadily to form valuable relationships originating from a mix of co-operation and competition, and representing a diverse cross-section of South Africa’s modern art industry.

Rosebank’s Art StripJan Smuts Avenue, Parkwood

R O U T E


IN NO PARTICULAR ORDER, HERE IS A ROUND-UP OF SOME OF THE VERY BEST FINE DINING RESTAURANTS IN JOBURG WHERE THE FOOD, STYLE, ATMOSPHERE AND URBAN SETTING ARE EACH ONE-OF-A-KIND.

FINE

R O U T E


Clico Boutique Hotel in Rosebank is welcoming spring 2015 with a superb new look and refurbishments to complement the fine dining, chic hospitality and delectable wine tasting events favoured by regular guests. The updated facilities include a spacious restaurant, complete with bigger outdoor dining space and a brand new state-of-the-art kitchen for chef Izanne Nawn and team in which to produce their magic. Their most popular dishes include the herb crusted sea bass with pomme fondant, turnip puree with granadilla sauce and pickled beetroot; and the springbok loin carrot puree with a duo of pea salad and black cherry sauce. The mango panna cotta remains a firm favourite on their dessert menu.

Call 011 252 3300 to make a booking or visit www.clicohotel.com for more information.

Dunkeld West’s DW Eleven-13 embraces an approach to dining and cuisine that is filled with all the passion, love and appreciation of flavour one can imagine. It’s about comfort, coming together and sharing one of the most fundamental parts of life and living: food. While some of the meals on the menu represent a refreshing new spin on old favourites, there are some different and surprising dishes to be found on the constantly evolving menu. When it comes to sharing the joy of food, DW Eleven-13 is wholly concerned with the story behind each dish and how the ingredients come together to create a memorable meal. From a salmon dish you can expect soft pink flesh, languishing on the green shores of cucumber ketchup alongside a salmon roe and oyster coulis, complemented by humble slices of apple and the surprising, charred flavour of cucumber that resonates and creates a true harmony of flavour.

Call 011 341 0663 to make a booking or visit www.dw11-13.co.za for more information.

DW Eleven-13

Clico Boutique Hotel

R O U T E


Winehouse, the name of the fine dining restaurant at Ten Bompas Hotel in the upmarket suburb of Dunkeld West, was inspired by a painting of Amy Winehouse by Joanna Flatau, a Polish artist living in Paris. Joanna’s painting now occupies pride of place in the new restaurant. Winehouse guests are served in front of the warming fireplace in winter, or on the terrace and gardens beside the pool for al fresco dining in the warmer months. Fresh seasonal produce for the restaurant is sourced from the hotel’s own organically grown vegetable gardens. Under the helm of Chef Johannes De Bruijn, a concise, seasonal, contemporary Eurasian-inspired menu garnering flavourings from East and West is presented in a unique crossover style that balances sophisticated textures and flavours. Wine continues to be a star feature of Ten Bompas offering guests the chance to browse through their double-volume, glass-fronted wine cellar overlooking the swimming pool to select wine to accompany their meal. The cellar contains several thousand bottles of South African vintages and a large collection of auction wine purchased each year at the Cape Winemakers Guild Auction in Stellenbosch.

To book your table, call 011 325 2442.

Located in the upscale suburb of Sandhurst, Five Hundred, the Saxon’s signature fine dining restaurant, was opened in November 2012. Five Hundred’s cuisine is based on a tasting menu concept with a contemporary style and a focus on fresh local ingredients. Executive Chef, David Higgs, joined the hotel in May 2012 with a goal to transform the food and beverage offering at the Saxon to include a fine dining restaurant, the likes of which had not been seen in South Africa and that would be on par with international standards. The menu served in Five Hundred offers diners two menu options. The first is a six course tasting menu and the second a four course menu. Each menu option is paired with a wine by the Sommelier on duty, who personally presents and serves the wine to diners along with an introduction to the wine and an explanation of the pairing.

To book your table, call 011 292 6000 or email [email protected].

Winehouse Ten Bompas

Five Hundred


SPORTS STORES• ORLANDO COMMUNITY CENTRE,

29 Mooti St, Orlando East (at Arena-Johannes), (073) 944 2571

• THE SWEAT SHOP, Jan Smuts Ave, Dunkeld, (011) 325 2567

• THE SWEAT SHOP, Fourways Value Mart, (011) 467 5966

• KAGISO SPORTS COMPLEX, Kagiso Ave, Kagiso (Dithapelo Tumane), (082) 737 2537

• RANDBURG RUNNER, Cnr 5th St and 4th Ave, Linden, (011) 888 9644

• THE SWEAT SHOP, Bedford Arcade, Van Buuren Road, Bedfordview, (011) 450 1847

• RUN-A-WAY SPORT, 302 Freesia St, Lynwood Ridge, (012) 361 3733

• RUNNING INN, Brooklyn Centre, Cnr Duncan & Lynnwood Road, (012) 362 7322

• THE SWEAT SHOP, Southdowns Shopping Centre, Centurion, (012) 665 0048

• CGA OFFICES, Delville, Germiston, (011) 873 2726

• NEW BALANCE, Woodmead, (011) 802 6455

• NEW BALANCE, Palm Centre, Boksburg, (011) 918 6227

SUPERSPAR STORES• ALEX SUPERSPAR,

Shop 38, Alex Plaza, 3rd Avenue, Wynberg, (011) 887 2774

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

• BREDELL SPAR, 169 Third Ave, Bredell, Kempton Park, (011) 396 2581

• BIRCHGATE SPAR, Cnr 85 Kwartel & P91 Highway, Terenure X19, Kempton Park, (011) 393 6802

• BLOED STREET SUPERSPAR, Cnr Bloed & Andries Street, Pretoria, (012) 323 4021/22/23

• BROADACRES SUPERSPAR, Cnr Cedar & Valley, Broadacres, (011) 540 1518

• ELDO SPAR, 9 Witteberg Avenue, Eldorado Park x2, Johannesburg South (011) 342 1210

• FLORIDA JUNCTION, Cnr Christiaan De Wet & Ontdekkers Rd, Florida Park, (011) 472 0411

• FLORIDA MARKET, Cnr 9th Ave & Goldman St, Florida, (011) 472 6450

• GLEN ACRES SUPERSPAR, Cnr Dann & Monument Rd, Glen Marais, Kempton Park, (011) 391 4341

• GOLD REEF SPAR, 117 Kilburn Road, Discovery, Roodepoort, (011) 763 3813

• HOBART SUPERSPAR, 8 Hobart & Grosvenor Rd, Bryanston, (011) 540 1000

• KENILWORTH SUPERSPAR, 171 Main & Bertha Streets, Kenilworth, (011) 434 2447

• MEGA SUPERSPAR, 31 North Road, Midrand, (011) 312 1817

• MEYERSDAL SUPERSPAR, Cnr Michelle & Hennie Alberts Streets, Meyersdal Alberton, (011) 867 1515

• OLIVEDALE SUPERSPAR, All Saints Centre Cnr Press Fouche & Windsor Way Northriding, Olivedale, (011) 462 5330

• RANT EN DAL SUPERSPAR, 44 Cecil Knight St, Rant en Dal, Krugersdorp, (011) 665 1529

• RIDGEWAY GARDENS KWIKSPAR, Cnr Swartgoud & Letitia Streets, Ridgeway Johannesburg South, (011) 680 4028

• SEBOKENG SUPERSPAR, Thabong Shopping Centre, Moshoeshoe Road, Sebokeng, (016) 592 9704

• THE SQUARE SUPERSPAR, Cnr Rietfontein & Rigg Rd, Jansen Park, Boksburg, (011) 823 4715

• RETAIL CROSSINGS SUPERSPAR, Cnr. Hendrik Potgieter & Nic Diederichs Str, Strubensvalley, (011) 475 0884

• STEVE’S BLACKHEATH SUPERSPAR, Cnr Beyers Naude Drive & Mountainview Ave, Blackheath, (011) 476 1000

• STONERIDGE SUPERSPAR, Stoneridge Shopping Centre, Cnr Hereford & Modderfontein Road, Edenvale, (011) 452 1667

• STOP & GO KWIKSPAR, Cnr Blackthorn & De Wiekus Streets, Van Riebeeckpark, (011) 976 4003

• THE PALMS SUPERSPAR, Cnr. North Rand Rd & 1st Str, Bardene, Boksburg, (011) 894 4910

• TSAKANE SUPERSPAR, Tsakane Mall, Cnr Malandela & Modjadji Street, Tsakane, (011) 738 3704

spar my joburg race 2015

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