BLOOM

Food · Fitness · Soul Flourish Into Your Greatest Self

S U M M E R 2015/16 Available for @healthyhappycandy download on- Speaks To line @thehealthvixen

BLOOM INVESTIGATES About Weightloss Is Kayla Itsines’ And Running A BBG Worth It? Health Account Top 10 On Instagram Stigmas About Trails Women Bodybuilding With To Get Scarlet Jackson Fit CLEAN RESTAURANT EATING 101 GUIDE Learn The Basics Of Healthy Eating For Mother City Foodies 6 Yoga Delicious TAPAS Recipes Moves To Serve Your Friends To Perfect At Home Where To Buy Workout Gear? Welcome to your lifestyle bible. The three spheres of food, ftness and soul each house the core elements needed to transform and guide your new lifestyle. These articles will provide you with the ed- ucation and tools you need to facilitate your journey to fourish into your greatest self.

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The Bare Necessities 10 The basics of clean eating The Fitness Lifestyle 30 Female body builder Scarlet Jackson Nutritious Noshes 14 Three tapas recipes for having people gets candid on the industry over, where you stay on your meal plan Alternative Sports 34 For those moments where the last Protein from Plants 18 Because vegetarians can get enough thing you want to do is go to the gym protein if they pay attention I became a Kayla Girl 36 Jahaan van de Ross did the Kayla Banana and Oat Bars 19 An ideal on the go breakfast or Itsines bikini body guide and shares her experience snack The Top 10 Trails in Cape Town 38 Feeling outdoorsy? Lace Food Story 20 Must-have food products up your takkies and get moving on these picturesque trails Eat Cake 22 Weight loss is actually fueled by treats here and Hiking Essentials 39 Because there is nothing worse than there being sunburnt and dehydrated after a hike Reviews 24 The hottest spots to wine and dine at Gym Bag Essentials 40 From sweaty to sexy, these vitals will Restaurant Guide 26 From breakfast dates to dinner put the spring back in your step celebrations, look no further than our best of Cape Town food

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The Stairway to Weightloss Success 44 Kyle Dunn and Annie Insam explain how they dropped kilos @healthyhappycandy 49 Fellow Instagram babes Candy Williams-Jones and Annie Insam give the inside scoop on their health accounts Instagram Pages to Follow 52 Motivational and inspirational accounts to follow, adding value to your use of social media Stimulate your Soul 53 Two must-read books Sports Luxe 55 The latest trend in fashion Staying Healthy while Travelling 56 No excuses! Jet setters can stay healthy too The Best Shops for Workout Gear 58 Channel your shopaholic tendencies by visiting these stores The Yoga Zone 60 Six positions to try at home The Positivity Movement 64 Equipped with all the knowledge you need to start a healthy lifestyle, learn how to impliment your new changes

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AUTHORS’ NOTE

Words by Anna Insam and Jahaan van de Ross Image by Sinead Maharaj

ANNA INSAM

I am a health foodie extraordinaire, who always sees the pro- tein shake as half full rather than half empty. I function on positive energy, cafeine and bold statements. I am major- ing in both Media and Writing and Print Journalism Produc- tion, which is where I met my partner in crime, Jahaan, and how we collaboratively brought to life our vision, BLOOM. I used to try resist responding to my instagram title of @thehealthvixen but the little vixen in me has grown to be- come secure and proud of what I do. My most recent rash purchase was a running cap with the nickname stamped on it, so you can say I am confdent in what I bring to the table as an individual. With my personal weightloss jour- ney, I found my calling and passion in life, which is where this publication is born out of. I am inspired by whole- some and nutritious living, and am always there to encour- age anyone who wishes to fourish into their greatest self.

JAHAAN VAN DE ROSS

I’m a UCT Media, Film, and Print Journalism student. As cliché as it sounds, my passion lies with fashion and I am obsessed with it in every sense of the word. Look out for my article on Sports Luxe. Fitness and a healthy lifestyle is something that I am very fortunate to have grown up around. From a young age I kept active in doing sports such as net- ball in extra mural activities, and as I have gotten older this has evolved into me making the gym a second home. I am a frm believer that a meal which features greens is a must! Working on this project with Annie has been efort- less and we have put our minds together to cre- ate this ‘lifestyle bible’. It is true, when you are pas- sionate about something, it isn’t hard work at all!

Creators of BLOOM, Annie (left) and Jahaan (right).

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Letter from the Health Vixen Words by Anna Insam Images by Sinead Maharaj To all the women who would like to embark on a self-improvement path,

In my frst year at The University of Cape Town I committed myself to 100 days of living a healthier lifestyle. I vowed to myself that if I did not see changes at the end of this challenge, that I would return to any and all of my old habits - which were basically being totally clueless as to what was nourishing for my body and wandering aimlessly through my gym routine. Fast-forward three years and here I am, running a health account on Instagram, as my alter ego of ‘The Health Vixen’. I often still pinch myself to remind myself that I have transformed my- self mentally and physically. To know more of how how I did it read ‘The Stairway To Weight loss Success’. My favourite article is however ‘The Positivity Movement’ which will show you how to impliment your new knowledge and refects my new way of life.

I have been sharing my journey through Instagram and my blog, in the hope of helping others who are on their own search for greatness. My goal is to enrich others’ transformations with my own. The Instagram account motivates me to keep up my lifestyle, and stay excited about healthy cooking. I’m not afraid of being open and honest about the ups and downs I experience, because the elements I prioritize are honesty and transparency. I devour McDonald’s if I get too enthusiastic with Merlot, and I still have love handles thanks to my love of peanut butter. I have veered close to giving up on persevering with being healthy many times, and in that way I am just like any other woman, I don’t have super-human motivation, but I have the drive in me to keep bettering myself, regardless of if I stumble. Instagram has been the avenue to encourage me and keep me inspired on a daily basis, and has allowed me to support and inspire others. My blog, and emails with my followers, has stemmed from the positive responses I found on Instagram.

I post most of my meals, my training regime, and motivational posts to not only keep myself accountable, but more importantly, to inspire others to try be the best version of themselves. That adds meaning and value to my journey. That’s where BLOOM came about. I’m not ready to make a Health Vixen publication because I believe I need more experience with health, which will come with time, but my passion for health fuels me and I couldn’t think of another path to take. This publication has been designed with you in mind. That is, the woman who is a student or new to the working world, the woman who is in the process of designing her life the way she deems ft. To bloom is a healthy prosperous condition, and focuses on a balanced and fruitful environment that reproduces happiness and longevity for your soul.

I thought to myself, if I had to go back to day one of my 100 days, what would I liked to have known? What tools and information would I loved to have started me on the right foot? Often we don’t even realize that habits we have are completely detrimental to seeing progress in our fgures. All that I have learned is packaged up within these pages, so I hope I can transfer my knowledge onto you, and spark your journey with the necessary information and education.

My biggest fear was being afraid to try losing weight and then failing. I thought there would simply be no shred of hope for me ever then! I know now, that if your formula is right, you will 100% see results. I look forward to becoming even more learned in the area of health and ftness and developing my personal health journey in the coming years, but I hope this collection of the core elements to a healthy lifestyle is one you fnd helpful. I’m proud of what my Instagram is, and what I bring to the table as an individual - besides all that healthy foodporn. I’m proud of what it does for people and this is an extension of that, so thank you for inspiring me to create this timeless summer publication.

With love, The Health Vixen

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1 Food

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The Bare Necessities

Your physique boils down to 80% diet and 20% ftness. Brace yourself - you’re about to become miss-know-it-all on that passes your lips to build a healthy body.

Words and Images by Anna Insam

very single cell in our body is replaced every seven years. Carbohydrates What you consume daily essentially becomes you. While you certainly won’t end up resembling a lanky rocket Carbohydrates are the body’s main source of fuel. The simplest stem or plump little rosa tomato, the core ingredients of form of this macronutrient is glucose, which is what our bodily tis- lean and healthy bodies are born out of a diet that focuses sues have the ability to utilize to use as energy. Carbohydrates are Eon fresh, wholesome, and nutritious foods. vital to your diet, and their bad rep comes from breads, pastries, pasta and highly processed foods and grains that are gigantic in No such thing as bad foods portion size and very low in micronutrients.

If you want a healthy, guilt-free and satisfying relationship with A lesson in carbs and clean eating; Not all carbohydrates were cre- food, forget the dichotomy of good and bad, and just create a focus ated equally. Let’s look at a slice of whole wheat bread - The wheat on the best foods for your healthy lifestyle. That way, your domi- is pulverized into very fne four and while nutrients are retained, nant and daily routine is ideal, and the odd treat can be enjoyed, the body needs no time to break down the food, therefore is digest- minus the guilt. ed rapidly and leads to a spike in blood sugar and insulin – faster than a candy bar! A steady blood sugar level means you remain full The three main players and energized, hence, this spike means you’re hungry very soon af- ter eating as there is no fuel to maintain your energy levels further The three main players on your plate are protein, carbohydrates - it was used up far quicker than it should have been so you’ll likely and fat. These are titled macronutrients, which mean they should comprise of the bulk of your diet. Not all calories are equal; in car- bohydrates, there are four calories per gram, in proteins there are four calories per gram and in fats there are nine calories per gram. “Shock horror: vegetables are in fact Depending on your phsique goals, the ratios you choose to con- carbohydrate flled foods” sume of each will difer, but usually an individual prioritizes carbo- hydrates, protein and then fat. Fat is the most calorie dense of the three, which means it is consumed in the smallest quantity. overeat or feel tired. Beyond this, ingredients of a slice of whole Micronutrients are vitamins and minerals found in these three ma- wheat bread include sugar (which has no nutritional value to the cronutrients. A little goes a long way, hence are required in small body), and high fructose corn syrup, meaning each slice isn’t suf- quantities. fcient in getting in your micronutrients. Shock horror: vegetables are in fact carbohydrate flled foods! They’re a superb source of car- Protein bohydrates as they are packed full of micronutrients. Beans, sweet potatoes, butternut and sweet corn are more calorie dense, while Protein is used to produce new tissues, and to regulate and main- vegetables such as broccoli, caulifower, mushrooms, green beans tain body functions. Our bodies break down proteins into amino and aubergines are less calorie rich. These latter foods are often acids, and there are nine amino acids that the body is unable to deemed as ‘bulk’ foods as you can eat way more of them for the produce itself, hence they must be eaten. A protein that contains same calorie count than the rest. Score! all nine essential amino acids is known as a complete protein and of high quality. ‘Lean’ protein means the food has a low fat con- Adding to these quality carbohydrate sources is that they are fresh, tent, and is best for building good quality muscle to make you have unprocessed and flled with micronutrients. Cous cous, rice and that toned fgure you’re likely after. Protein is also responsible for quinoa are grains that can form part of your diet, but make sure keeping you feeling full and satisfed until your next meal. Red meat you have focused on the others frst. Fruit is a great carbohydrate contains saturated fat, which can lead to heart disease, that’s why source, and I’m inclined to favour bananas, melon and apples, but no more than twice a week is usually recommended. stick to low sugar options, such as berries, if you consume fruit of-

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ten. It’s all about the quality of the carbohydrate, and one should Food focus never cut out such nutrient powerhouses. Remember your key words are fresh, micronutrient flled and un- Fats processed when selecting foods. As you’ll see, these foods are found mainly on the perimeter of grocery stores. Prioritize the Fats require the presence of carbohydrates to properly metabolize, three macronutrients when flling up your plate, focusing on the and are used to cushion organs, insulate the body and for the main- best sources: tenance of cellular membranes. Carbohydrate: Sweet potato, butternut, quinoa, brown rice cakes, There are four fats you need to know of. Saturated fat comes from rolled oats and bananas animals and raises total blood cholesterol, and trans fat is made through a processing method called partial hydrogenation. Both Protein: Chicken breast, turkey, kingklip, calamari, fllet, hake, raise your body’s low-density lipoprotein cholesterol level, increas- eggs, lentils, fat free cottage cheese, milk, and quest bars ing your risk for heart disease. Monounsaturated fat improves blood cholesterol levels, which therefore decreases your cardiovas- Fat: Peanut butter, macadamia nut butter, avocado, nuts, seeds, cular risks, and polyunsaturated fats do the same. Omega-3 fatty coconut oil, and olive oil acids appears to decrease the risk of coronary artery disease and is best digested from fatty fsh, however are found in some plant Omega-3 fatty acids: Salmon, tuna, trout, mackerel, sardines and forms, such as faxseeds, spinach and kidney beans. herring

Meal time

Food is fuel is one statement to take to heart. The human body re- “your key words are fresh, micronutrient quires nutritious and wholesome foods to function. Three meals a flled and unprocessed when selecting day with two snacks will keep your engine running. If you want to foods” build muscle and tone your body, you have to #eattogrow, which means providing your muscles with energy to perform your exer- cise routine and then repair, grow and look sculpted. Proper nu- trition is vital to weight loss and health, so don’t be afraid to dig in. Focus on the right foods for your goals; you’ll never be hungry, always be energetic and you’ll guarantee life-long results that have you rocking any bikini of your choosing with sky-high confdence. ♣

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Nutritious Noshes Words and Images by Anna Insam

Having friends over? These three delicious fnger foods can all be pre- made before your guests arrive, and will keep you on track towards your health goals.

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ne of the greatest challenges faced by those who board the health train, is being thrust into social situations with not a healthy morsel in sight. You either eat before a social event, order a very basic meal once there or are seen as ‘the fussy one of the group who is getting ft’ if you make alterations to your order. The social anxiety and pressure from judgemental friends to ‘just treat yourself’ is not the greatest spot to be in, which is why throwing your own event right in the comfort of your own home is the best idea. Socializing, healthy meal options and an environment where you don’t feel restricted is the perfect Oway to retain your social life and stay on track towards your goals.

Egg Mufns

Recipe makes 12 mufns

Ingredients

150g broccoli, chopped 3 large eggs 500ml egg whites Fresh thyme leaves Ground salt & pepper 70g feta cheese 100g bell peppers, cubed

Method

1. Preheat oven to 180 degrees Celsius, middle shelf 2. Steam chopped broccoli in microwave for 1 minute and allow to cool 3. Whisk together eggs and egg whites in a large bowl 4. Add thyme, ground salt and ground pepper to taste 5. Stir broccoli, feta and chopped bell peppers into eggs using a fork 6. Divide mix evenly into spray and cooked mufn pan 7. Bake for 20 minutes 8.Serve hot or cold, and freeze the rest for later!

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Cucumber, Salmon & Cheese Bites

Recipe serves 4 people

Ingredients

1/2 medium cucumber, sliced 50 g salmon, sliced 100g fat free smooth cottage cheese Rosemary Ground pepper Fresh lemon, sliced into wedges

Method

1. Slice cucumber into 4mm sections, placing onto serving tray 2. Spread a dollop of fat free smooth cottage cheese on each slice 3. Drape a slice of salmon over the cucumber wedge 4. Top cucumber bite with rosemary and ground pepper 5. Serve with lemon wedges on the side, or drizzled over the top

Not a fan of cottage cheese? Opt for a low fat mozzarella instead.

10g fat free smooth cottage cheese = 0.1g fat, 0.2g carbs and 1.1g protein 10g slimmers choice low fat mozzarella cheese = 2.1g fat, 0.2g carbs and 4.3g protein.

Both these options are better than the usual full fat Philadelphia cream cheese, which has 2.3g fat, 0.6g carbs and 0.6g protein in 10 grams.

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Yoghurt Dessert Dip

Ingredients

500ml Gero vanilla yoghurt ½ scoop vanilla icecream whey protein (Optimum Nutrition) Ground cinnamon Handful of raisins

Method

1. Mix Gero yoghurt with whey and cinnamon (and PB2 chocolate if you have!) 2. Garnish with raisins and a sprinkle of cinnamon 3. Serve immediately in bowl, with sliced apples to dip. ♣

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Protein from Plants Words by Anna Insam and Jahaan van de Ross Image by Anna Insam

here are many stigmas attached to people who prefer to live a vegetarian or vegan diet. One of the main ques- tions that seems to be on meat eaters minds are, “where are you getting your protein from?” The truth is that one can follow a fully plant based diet, and get a more than adequateT amount of protein in as well – try these 7 sources to get more protein from plants. When you consider that a 100g chicken breast has a whopping 31g protein in it, you realize that if you’re going veggie, it’s a little harder to get all your protein in. Being con- cious of your intake is the way to avoid any defciencies.

The frst source would be from tofu. Contrary to popular belief, tofu protein intake. They also contain more fber than fax seeds or nuts, is actually made from soybeans. Tofu can be easily substituted for so don’t underestimate these under-rated seeds. both chicken as well as ground beef. Tofu is actually the result of mashed up soya bean curd and has been used in Asian cooking for 100g chia seeds= 16g protein (A tablespoon is usually a serving over 2000 years! size)

100g tofu= 8g protein The ffth would be beetroot, which has two great advantages. It is fbrous and helps to detoxify the body. This means that a pigment The second is the famous quinoa grain which resembles cous cous. known as betalin, which is found in beetroot, actually helps the sec- It is an excellent addition to a salad or side dish with vegetables. ond phase of your body’s natural detoxifying system. The deep pur- Substitute rice for quinoa for a protein packed grain. ple vegetable also helps purify the body’s blood and liver. Beetroot can be eaten on sandwiches, in salads, can be oven roasted with 100g quinoa= 14g protein butternut, or can even be eaten on its own with a sprinkle of feta!

100g beetroot= 1.6g protein “Substitute rice for quinoa for a protein packed grain” The sixth meat substitute would be nuts. With a large wide variety to choose from, such as almonds, cashew nuts, macadamia nuts, The third on the list is caulifower, which is a vegetable that has and Brazil nuts, these nutritious powerhouses are a great source of been generating a lot of hype over the recent years due to the Bant- healthy fats. Nuts such as cashews compliment curries well and are ing craze and its low carbohydrate content. Caulifower can be pul- great in Asian inspired meals, while almonds are great for baking verized in a food processor to be used as a rice substitute, pureed in breads. Nuts are also an easy on the go snack and can also be to be made into a caulifower mash, and can even be moulded into enjoyed on their own. The healthiest options are unsalted and raw. a healthy pizza base. The beauty of cooking with caulifower is that it is a vegetable that soaks up favour so it can always be spiced up 100g cashews= 18g protein (Stick to a 30g portion as fats are nutri- in adventurous ways. ent dense, therefore best eaten in smaller quantities)

100g caulifower= 1.9g protein The seventh on the list is aubergine, which is also known as egg- plant. Cooked aubergines have a similar consistency to that of The fourth meat alternative are chia seeds, which are seeds that meat, and the very versatile vegetable can be a great protein ad- can be incorporated in a number of ways. Add them to a smoothie, dition to vegetable stews. Furthermore, they can be oven roasted your morning oats, or make a chia seed pudding for dessert which for a side dish or salad, or stufed, and can even be made into an basically means soaking them in milk or yoghurt overnight. They aubergine ‘meat free’ meat ball. can also be used as an egg substitute in vegan baking if soaked in water instead. A sprinkle of these here and there will boost your 100g Aubergine= 1g. ♣

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Banana and Oat Snack Bars Words and Image by Jahaan van de Ross

Recipe makes around 9 squares

Ingredients

2 large ripe bananas 1 teaspoon vanilla essence 2 cups rolled oats ½ teaspoon salt ½ teaspoon cinnamon ¼ cup pitted dates / dried cranberries ½ cup mixed or any type of chopped nuts ¼ cup dark chocolate chips (optional)

Method

1. Heat the oven to 180°C and lightly grease a square baking dish with olive oil or butter 2. Peel the bananas and mash their fesh in a medium mixing bowl. Mash thoroughly until no large chunks remain; the bananas should be essentially liquid (You will have between 1 cup and 1 1/4 cup) 3. Stir in the vanilla essence 4. Add the oats and stir them in 5. Stir in the salt, cinnamon, dates/ cranberries/ chocolate chips and nuts 6. Pat the thick mixture evenly into the baking pan. If desired, sprinkle the top lightly with cinnamon 7. Bake for 30 minutes or until the edges just begin to crisp up 8. Place the baking pan on a rack to cool. Only when cooled down begin to cut into bars

Store leftovers in air-tight container at room temperature. They can be eaten within 5 days. ♣

Feeling like a sweet treat? Melt dark chocolate on the stove and pour over the bars before slicing into squares, allowing to cool before serving.

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1. PB2 - powdered peanut butter chocolate. R149,99 2. PB2 -powdered peanut butter. R49,99 3. Quest Bar - chocolate chip cookie dough. R 34,99 4. Tomato & olive fax crackers. R46,99 5. Nomu Skinny hot chocolate. R47,95 6. Canderal Stevia satchet. R75, 95 for 80 sticks 7. Nature’s Choice gluten free oats. R41,50 8. Life Bake grain-free toast. R52,99

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Eat Cake Words and Images by Anna Insam

In the golden pot at the end of the nutritious rainbow you’re accus- tomed to most of the time, lies the treat meal. All those delectable goods that are precisely what you’re avoiding are actually a vi- tal element to weightloss and physique goals – And the best part? Science says so!

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o, you have not gotten delusional with all the break the view of good versus bad foods, and realize that its about broccoli and nutrients you’ve been munching, moderation and balance between certain foods. you understood correctly; you can really eat cake and still change your body for the better. Baked goods here and there are alright, but the lack of nutritious beneft due to their incredibly high sugar content make the ulti- The treat meal is a yummy part of the process, mate treat meal one that prioritizes the macronutrients of carbs, where moderation and timing can propel you protein and fats. Low and behold, the burger; carbohydrates from Ntowards your goals. A ‘calorie defcit’ is when you consume fewer calories than you burn “break the view of good versus bad foods” of in a day, which occurs when you are on a weight-loss plan and want to lose unwanted weight. With a calorie-restricted diet, the body attempts to conserve energy by decreasing the hormones the bread bun, protein from the beef, and fat from both the beef that maintain the metabolism. Over time, the body adjusts to this and that gorgeous slice of gouda draped over the patty. intake by entering ‘starvation mode,’ where it clings to as many cal- ories as possible as it tries to conserve energy. The treat meal can be viewed as a way to consume the less nutri- tious forms of macronutrients; beef is a fatty meat so your typical A protein produced by your body’s fat tissue, leptin, regulates your healthy option would be ostrich, but at least you’re having a macro- appetite. It triggers the hypothalamus in your brain to indicate that nutrient instead of sugar which houses zero health benefts. Hav- you need to suppress food intake and employ the use of energy ing your treat meal post sweat session is ideal, as your body has from food ingested. With a calorie defcit, the metabolism slows depleted its energy stores and needs to rebuild torn muscle fbers down in an efort to maintain balance between its hormones, hence and refuel itself. everything functions slower so that fewer calories are expended. Last but not least, don’t see the treat as binge city. A solid burger is ideal; the large fries, extra cheese, milkshake and – while you’re at it – the triple chocolate brownie thereafter, is not. Binge eating “the body needs to be kept on its toes , which is consuming very large quantities of food in one sitting, is by being surprised with a slightly higher not a healthy relationship to have with food, hence the treat has a perimeter, but it’s a pretty yummy feld to fnd yourself in every calorie intake than usual” few days. The treat meal is just that; a special occasion meal, and one that falls outside of your daily routine. Practiced correctly, it’s a great way to trump cravings, ‘treat yo’ self’, assist in weightloss, and learn moderation. ♣ As your body tries to use as little energy as necessary, feeling con- sistently tired or hitting a weight loss plateau are the likeliest out- comes.

With a consistent calorie defcit, you want to prevent this ‘starva- tion’ mode from occurring, and this is precisely where the treat meal comes into play. With consistent clean eating and a calorie defcit, the body needs to be kept on its toes by being surprised with a slightly higher calorie intake than usual around 15% of the time. This should occur on a regular basis, of roughly 2 meals per week spaced apart from one another, to keep your metabolism rev- ving throughout the week.

“Having your treat meal post sweat session is ideal”

The extra calories cause an increase in metabolism, and leptin lev- els. Extra calories mean extra energy, and an increase in thyroid function, vital to a well-oiled metabolism. It will put the spring back into your step, and keep your energy at optimum levels for your workout.

Ok, you’re allowed a brief moment to envision yourself wandering into a bakery, housing just-out-the-oven bread, red velvet cupcakes on its countertops and your hands wrapped around a cup of hot chocolate as you take in this glorious restriction-free and guide- line-free meal. Knowing you have a delicious treat to look forward to often makes it easier to stick to your diet. Furthermore, you

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REVIEWS Words and Images by Anna Insam

Eagles Nest Fairview

Cuisines Wine cheese and cold meats Cuisines Wine and cheese Type Casual dining Type Smart-Casual Dining Cost for two R200 Cost for two R120 Address Old Constantia Main Road, Constantia Address Suid-Agter Paarl Road, Suider-Paarl, 7646 Contact: 021 794 4095 /[email protected] Contact +27 21 863 2450/ [email protected]

Located on the crest of Constantia Nek Pass, this quaint winery is Their cheese, wine and olive oil tutored tasting is an exquisite ex- one with exceptional wines that you likely have yet to taste. It’s not perience. One is seated in The Beryl Back Master Tasting Room, for sale at most bottle stores or restaurants, and is a hidden gem where a booking prior to your visit is a necessity. The high wood- that forms part of the world famous Constantia Valley. en ceilings and solid tables create a traditionalistic atmosphere, bathed in elegance and class. Wine tasting is R30 per person for fve wines - be prepared to have your socks completely knocked of by their Shiraz which is Staf guide tasters through each cheese and wine pairing, and their as smooth as a Merlot but unique enough to raise your brows. We expertise and passion for their art is evident. The shop on the farm ordered an Antipasto Platter for R145 which included the usual sus- is quite commercial and the restaurant menu did not convince me pects of local cheeses and charcuterie, as well as their home baked to linger further at this winery, but the Beryl Back Master Tasting bread of the day and seasonal fruits. Room is more than worth visiting for.

Wine tasting is held on their ridiculously green grass lawns, where Visit the neighbouring winery, The Spice Route, famous for their wine barrels are used as tables and the farm’s friendly dog lazes in thin base pizza to make the trip to Paarl worth your while. They also the sun. A wonderfully relaxed way to taste wine, our server had have a biltong and beer garden and an Artisian Chocolate Roastery ample time to explain each that was served, and her wit and per- and Espresso bar, that has Chocolate and confectionary tastings sonality added to our memorable experience. for just R15 per person.

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Pierneef a La Motte Words and Images by Anna Insam

Cuisines African, Steakhouse Address La-Motte Wine Estate, Main Road, R45 Franschoek, 7690 Cost for two R 500 Contact 021 876 8800/ [email protected]

he restaurant wraps itself around a beautiful courtyard favours are enhanced rather than masked. My main course was that houses upholstered couches and cofee tables, cov- the catch of the day, Angel fsh, served with mashed potato, green ered by a canopy of tall trees. Both families and couples vegetables and a mild curry sauce. I thoroughly enjoyed this course, relax in this space, enjoying leisurely afternoons at this and remember being impressed with the original combination, as spectacular winery for weekend lunches or dinners at fsh courses can get very predictable and monotonous. Arguably theT restaurant. the best fsh dish I have eaten yet - seriously! Earthy tones and vibrant greens combine in the quirky restaurant With the Sauv fowing and the sun shining, the meal was laid- décor, to compliment the emphasis on nature of La-Motte; from back and thoroughly enjoyable. What this restaurant gets right is luscious grass, to water features, to a pond and to acres of vines, the fne-dining in a relaxed setting, where you’re dressed smart casu- setting is tranquil and peaceful. The place mats are felt leaves, as if ally and do not have to speak in hushed tones. a tree has just shed one and it simply drifted efortlessly through the air to rest on your table. I had to go for the intricate chocolate mousse stack for dessert. The base was delicious, and there was a focus on dark-chocolate. Greeted warmly by the numerous hostesses, we were welcomed to I found the sheet of chocolate set on top disappointing in favour, our table for two on the deck overlooking the pond. I had prebooked which was the only downfall of the dish. our seating on their website, and it was all done via email/SMS which made the booking hassle free. My Dad and I are self-confessed cofee snobs, hence it is always risky ordering an espresso shot post-feast, as cofee in its most ba- Our waiter presented us with an extensive wine list and the menu, sic form leaves no room for error. Dad was very impressed with the hinting at the items worth our consideration. The experience began barrister’s skills, and our meal came up to R 850, which is reasona- as we started with an array of breads, that are all baked on the farm. ble for fne-dining.

I was blown away by their Savignon Blanc, so much so, that I had This restaurant is afordable, comfortable and houses more acces- two glasses over lunch. I brought a bottle home for just R85. Tru- sible fne-dining for Captownians. Its unique décor is a highlight, ly the best I have ever tasted. Our waiter kept on top of our spar- and their staf was consistently friendly and knowledgeable, which kling water and wine top-ups, which I appreciated. Furthermore, he is a vital element to any establishment. I would return for another knew each element to our dishes and was able to explain butternut meal, perhaps a dinner inside which is more formal and elegant, or crisps from start to fnish when curiousity got the better of us. another laid-back luncheon where there is a high possibility I would have the fsh course again. I had the wood-roasted beetroot soup for starters, where the bowl itself was perched on a hand-crafted nest. The theme of the restau- From the shop, to the restaurant, art gallery, views, tasting room rant runs from the décor and into the food, which created a unique and water features it is a location that I would certainly take for- fne dining experience. It certainly hit the spot, but it did not blow eigners to, as the high quality and caliber of the winery is one that my mind. made me be a proud South African.

The favours were understated and delicate, which refects the A real gem nestled in Franschoek, I give it an overall 4/5 rating, per- core of the chef’s approach, which is high quality food where the fect for the summer months. ♣

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Food

Restaurant Guide Words by Anna Insam and Jahaan van de Ross

Breakfast Lunch

Dear Me Raw and Roxy 165 Long Market Street, CBD, Cape Town 300 Albert Road, Woodstock, Cape Town R 220 for two people R280 for two people

Nestled in town, it has a fresh interior, and caters for many diet- A raw and vegan healthy restaurant that serves fresh juices, break- ery requirements. The build your own breakfast part of the menu fast, lunch and raw treats. Red velevet cheesecake or a magnum leaves one spoilt for choice, and their scrambled egg and broccoli icecream are recreated with wholesome and nutritious ingredi- is always a hit. ents. A place to take you out of your comfort zone, and into the land of raw lasagna made with zucchini layered with macadamia Origin Cofee nut cheese, green pesto and tomato relish. 28 Hudson Street, Green Point, Cape Town R 170 for two people Nuri Sushi 8 Parliament Street, CBD, Cape Town Serving outstanding cofee in forms which you could never have R 200 for two people dreamed of. There are a selection of teas which all compliment a well rounded breakfast menu. Baked goods line their brewing Quality sushi at a phenomenally afordable price, in an understated quarters, and their egg and toast ‘your way’ menu section means restaurant in town. They ofer carb free sushi, and its best to get fre-roasted mushrooms, rocket and avocado are all up for grabs. your nom’s to go and have a sundowner picnic on signal hill.

Manna Epicure Nu food 151 Kloof Street, Gardens, Cape Town Portside Center, Corner Portswood and Somerset Road, Green R 300 for two people Point, Cape Town R 200 for two people A gem at the top of bustling Kloof Street, the classy and blissful atmosphere is the perfect way to end of a morning hike done on There is a focus on fresh and nutritious ingredients at this health Lion’s head. Their eggwhite omelette game is strong, but if you’re orientated café, and one can fnd their calorie breakdowns on their up for a treat, nobody does a French toast crossaint better. Their website; beware, their oats are well over portioned, but their sesa- breakfast is served all day, so lazy Sunday’s make this the place to me salmon on rye is well worth your order, and is one of their best eat. calorie conscious options. Low fat frozen yoghurt, powerhouse sal- ads and open omelettes are other ways to put a spring in your step! Four and twenty 23 Wolfe Street, Chelsea Village, Wynberg, Cape Town Rock Sushi Thai R 250 for two people Dean Street Arcade, Corner Dean Street and Main Street, New- lands, Cape Town Oh so gourmet, and oh so delicious, their menu boasts breakfasts R 300 for two people such as ‘eggs be-licious’, or oriental eggs be-lean. Their pastry kitchen makes the top macadamia nut cheesecake in the whole Asian persuasion isn’t needed as with lunch specials on everyday, of Cape Town, making for the perfect place for brunch. They even a rocking mixed sashimi salad and steamed prawn dim sum, this is spoil you with a ‘just-a-little-peckish’ section if you’re in the mood an elegant and comfortable restaurant that is light on your pocket. for a snack. The thai green curry or cranky ostrich, served with basmati rice, are both among their best dishes if your’e feeling like a hearty meal. Their sushi is inventive, and their service is always top-notch.

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Food

Dining out is a way to bond with friends, eat delicious food and create an experience. You’ve been to the generic spots by now, so why not step out of your usual go-to spots, and into these havens of deliciousness?

Dinner

Wijnhuis Kildare Center, Corner Main Street and Kildare Road, Newlands, Cape Town R 300 for two people

Both a wine bar and grill house, their oferings are unique. They have an extensive carpaccio menu (kudu, beef or beetroot), plus many quality cuts of meat and seafood, with a wine list that will knock your socks of. Out of the ordinary side dishes such as as- paragus parmesan or tomato onion salad add further fair to the elegant dining, making healthy orders easily available.

Fork 84 Long Street, Green market Square, CBD, Cape Town R 200 for two people

Mediterranean inspired tapas and sharing plates grace the menu, meaning you won’t have to choose between the seared salmon Asian greens with wasabi mayonnaise, or the raviolione with ricot- ta, spinach and a poached egg served with sage butter and chilli. Their drink oferings are extensive; wine is organized by area, and there are cocktails, digestifs and cofees. An interactive dinner ex- Good food is all perience with red brick walls, this is the place for tapas. the sweeter when shared with good South China Dim Sim Bar 289 Long Street, CBD, Cape Town friends R 150 for two people

Situated at the very top of Long Street, this Dim Sim Bar houses the most authentic Asian dishes for ridiculously low prices. Their pot stickers and wontons are so fresh that with each bite you re- ally do get a taste of Asia! Not to mention their succulent sticky short ribs marinated in tamarin, accompanied by soft sticky rice. So if you love Asian food, give this place a go but beware on Friday and Saturday nights they’re always busy so try making a booking before hand!

Il Leone Corner Cobern Street and Prestwich Street, Green Point, Cape Town R 350 for two people

Il Leone is a beautiful Italian restaurant in Greenpoint. With a menu that suits the needs of both carb lovers as well as making conces- sions for the fgure conscious who prefer “zoodles” (zucchini cut in long strips to mimic noodles). The cozy restaurant is perfect for a date night out, or even for more. No one really needs an excuse to indulge in a pasta party! ♣

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@thehealthvixen

Based in Cape Town, South Africa

Email [email protected] for business enquiries or to have your health and ftness questions answered

Visit me at www.thehealthvixen.wordpress.com 2 Fitness Fitness

Scarlet shine’s her award win- ning smile at Virgin Active in Claremont.

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Fitness

The Fitness Lifestyle Words and Images by Anna Insam

Women who compete in Body Building competitions may have award winning physiques that makes our jaws drop and hearts race, but they’re normal people too. We’re getting candid on weightloss, being a personal trainer, body building and her life. Profle

Name: Scarlet Jackson Age: 28 Total weightloss: Starting weight 90 kgs and went down to 59kgs (2013) for frst show, 62kgs (2014) for second show Starting bodyfat : 30 % Stage bodyfat: 9.40 % Maintenance bodyfat: I keep at roughly 15 %, but would like to maintain at 12% in future Shows competed in and placement: 2013 IFBB Cape Classics Novice ftness bikini 1st 2013 IFBB Cape Classics Senior ftness bikini 3rd 2014 IFBB WP 1st place ftness bikini over 169cm and won ftness bikini overalls 2014 IFBB SA 1st place ftness bikini over 169cm “I constantly doubt myself; body building in a sport where you are being judged purely on your fnished product and not the work you put in. The judges don’t care whether you train one hour or fve hours are day,” she says, matter of factly. Scar says that this is a “one man sport - therefore you have to be your own driving force in order to succeed.” There is a twinkle in her eye as she speaks passion- ately about her job as a personal trainer. She once worked in retail and weighed 90kg, until someone came up to her in a mall and asked her when her baby was due.. and she had already given birth. Her passion for ftness grew from here, and her goals are only getting higher.

Many assume that that they popped out the womb with biceps and a passion for ftness, but this natural beauty with a heart of gold, and a trunk of trophies, recommends you leave your misconceptions right here, and open your eyes to the true ftness lifestyle.

Favourite ftness food? neticist take my readings and centimeters, bodyfat etc. Photos Q & A don’t lie - and they keep me motivated. The scale is a poor indicator Peanut butter, of course! I of weightloss as all it does is measure my relation to gravity; it can’t could probably eat jars of separate muscle mass from fat mass. it - but I don’t! That one tablespoon a day makes me smile. Opinion on weights for women? Favourite treat meal? Weights are essential for ALL women of all ages. That myth that Gosh, this is dangerous question - I love food and I have an even big- training with weights will make you bulky is so outdated. Weight ger appetite for sweet treats. Nutella is a frm favourite along with training is so important for that ‘tight and toned’ look while still saucy beef burgers (I dream about Hudsons poppa trunks burger). maintaining your feminine curves.

Best way to track ftness and weight loss? Biggest misconception of girls who compete?

I’m a strong believer in taking progress photos and having a bioki- That we look like our stage bodies all year round. On stage day we

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Fitness are hungry and dehydrated. It would be so unhealthy to maintain Worst comment you’ve gotten as a ft girl with muscle? such a lean physique. “You look like a man, it’s so unattractive and unnatural.”

Bodybuilding is perceived to be a purely physical sport, describe Describe the emotions and fears you went through when you the emotional side? decided to post your pre-prep body after being of-season onto Facebook? Everyday is mental game. Training is the easy part. Finding the motivation to do your cardio. Or stick to your diet. You constantly After winning SA Champs I felt like I had to live up to other people’s question why you are doing this, are you good enough , why don’t expectations of me. I needed to show that I am human, I am a wom- you look like her, you’ll never be good enough. It’s tough and no one an with a family a job. And sometimes I also lack self restraint. But will understand until they go through the process. also again to be accountable.

What is it like to gain weight post show to a more ‘normal’ or A behind-the-scenes scoop on the ftness industry? easier to maintain body fat level? You are constantly being judged and compared in this industry. You are never happy afterwards, because you’ve seen your body at You need to develop a thick skin, be able to handle criticism and its peak. It takes much self love to realize you cannot be ripped with jealousy from other competitors. You have to approach each com- a six pack everyday. You need to fnd balance and be happy. I’m ex- petition with the mind set of bettering yourself and be able to ac- tremely self-conscious when I put on weight - especially when I see cept defeat. Bodybuilding can be very subjective, and you might people who have watched me on stage. I gain weight in the blink not have the look that the judges are looking for. You need to be of an eye - I am not a small girl genetically. Luckily for me Riad, my determined and strong willed. husband, loves me fuller and curvy. He really does support me and Once after a great leg session Zia grabbed my butt and exclaimed “mommy, I love your bum” Nothing makes a ft girl happier then hav- ing your hard earned bum appreciated - even if it comes from a 3 year old. love me in any shape. Which makes it easy for me to accept my of What has been your biggest challenge? season look. My biggest challenge has been fnding balance and not letting it Your daughter Zia is an absolute gem – what is the funniest ft- consume me. I still struggle with this but I must say I am getting ness comment you’ve gotten from her? better at it. Also I struggle to deal with some of the ‘plastic-ness’ of some of the people in the industry- I like real honest people. Zia loves me taking her up onto the weights foor to say hi to her dad . And when I have to take her back down she will scream and cry Describe the feeling you get when you step on stage? saying “ I want to squat!” Once after a great leg session Zia grabbed my butt and exclaimed “mommy, I love your bum” Nothing makes I always get very emotional when coming of stage. The training a ft girl happier then having your hard earned bum appreciated - and dieting, the self doubt, it’s all worth it when you see your body even if it comes from a 3 year old. on stage day. Those fve minutes on stage make the fve months of tears and sweat worth every drop. How do you balance socializing, a husband, work and a child? Is bodybuilding a passion and/or career? During competition prep it’s really hard to have much of a social life. I work, try get three (yes, three!) sessions in at the gym, prep In SA bodybuilding is a way of self promotion. There are very few food and take care of Riad and Zia – by 8pm I’m exhausted and just bodybuilders in SA that can make a career out of it. We are far be- want to have some down time. hind America where they have plenty professional paid bodybuild- ers. I compete as a way of promoting my business too - it helps Going out at night means my workouts the next day will sufer and open a platform for myself. that could be the diference on stage. Luckily I have friends who understand this, and understand this ‘selfsh’ time. Of season its What’s the deal with sponsorships? much easier as I can relax, go out with friends and of course eat! I will not go into a sponsorship deal with a brand I don’t believe in I fnd I work well under pressure - so making my goals public hold whole heartedly. Attaching my name, which is my own brand, to me accountable. Posting progress shots and training videos keep another is a very thought out decision. me motivated. Is competing a natural gradation in the personal training indus- What is your ‘why’ that makes all the sweat and tears worth it? try?

Seeing you body on stage day makes it worth it; seeing what you Not all personal trainers specialize purely in weight training. Some are capable of and knowing that no one can do the work for me, I prefer endurance training or coaching. But it seems like a natural get what I put in. profession for some - those with the will power at least!

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Fitness

Many people are unaware of how expensive competing is. What and accommodation fees. And you don’t win much - a medal and are the costs? MAYBE a small tub of protein if you’re lucky.

Gosh, food and supplement bills alone cost a fortune leading up to Describe a typical week in the life of Scarlet Jackson? a show. Plus, gym memberships and often hiring a coach (I’m lucky to be married to mine) and then competition day is crazy expen- Mondays I feel strong and powerful. I have a good diet day and ses- sive, more so for girls. Here’s a typical breakdown: sions are on point. By Wednesday I’m sore, exhausted and I want a burger. Weekends are my worst - to keep on track with diet and Bikini R2000, hair and makeup R1000, tan R500, nails R700, waxes train is a serious challenge and some days all I want to do is lay on and grooming R500, stage heels R700, and division fees R200. And the couch all day in my pj’s - eat pizza and watch series. Everyday that’s all for a local show - when you have to travel, add in fights is hard, but every day is a new start, and opportunity for success. ♣

The ftness fanatic enjoys her mid-morning snack which consists of a rice cake and table spoon of 100% peanut butter

SCARLETS TOP TIP: A peanut butter addict too? Make sure to buy a brand where the main ingredient is peanut butter, not vegetable oil, salt or sugar like many supermarket regulars.

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Fitness

Alternative Sports Words and Image by Jahaan van de Ross

Not everyone enjoys the environment of the gym, and that’s completely up to the individual. Cape Town is a beautiful city, and in spring and summer the city really knows how to show of its natural beauty. So why not do a fun activity that involves burning calories while actually becoming a tourist in your city at the same time? 1 Running Events. Due to the Cape’s beautiful landscapes, there are many running events that take place all over the province. You can fnd these events on Facebook or just make up your own route. 2 Kayaking. A guide takes you and whoever accompanies you from Three Anchor Bay all the way along the Table Bay coastline. The experience takes up to 5km with views of Table Mountain, Lions Head and Signal Hill. Contact: +27 (0)83 3 46 11 46 for bookings. 3 Action Paintball. This activity takes place in the very ftting Tokai Forest. And seems to be a great combination of car- dio and adrenalin. Contact +27 (0) 86 611 5502 for bookings. 4 Gary’s Surf school in Muizenberg. This activity is a great time for everyone and available for all ages. Keep in mind that you really don’t need to be a pro surfer to start. Contact +27(0)21 788 9839 for bookings. 5 Scarborough Sandboarding. Gary’s surfschool also ofers sandboarding for those not keen to get wet. Contact +27(0)21 788 9839 for bookings. 6 Jump Around. This trampoline city is thef rst to open up in South Africa and is in Paarden Eiland. This castle sized jumping castle is available for everyone, but if you’re not keen on jumping there are places for you to sit out and watch everyone around you doing cart- wheels in the sky. Contact 021 510 1997 or 0795 83 45 40 for bookings. ♣

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Q: Does it take a personal trainer to get fit?

A: The first and most vital step is self motivation, but a PT can provide you with the necessary techniques for lifting weights or to help ignite your fitness journey in the beginning when you’re a fish out of water, or to spice up your same-old routine. In 2015, I turned to Yannick (pictured in red above) in order to push me out of my comfort zone. He became my fitness guru, and a valued friend - from the gym, to my twenty first birthday at Steenberg Winery (above), he’s a man that is worth having in your court.

Name: Yannick Windvogel Age: 32 Qualification: National Certificate in Fitness and Personal Training - ETA Fitness specialities: Body building, body conditioning, functional training, weight loss, toning and shaping Biggest strength: My ability to work well and build relationships with people from different backgrounds Biggest weakness: Way too hard on myself Best piece of advice: Set realistic, and long and short term goals. Everytime you reach one goal, you will grow in self confidence and this will allow you to persevere Favourite healthy meal: Kauai’s protein plate Fitness

I Became a Kayla Girl

Words by Jahaan van de Ross Images by Anna Insam and Jahaan van de Ross

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Fitness

This is the 12 week tale of embarking on the Australian personal ing it! I never thought a half an hour session would make me sweat trainer Kayla Itsines’ bikini body guide. the way I was but I knew that meant I was doing it right. Not only that but muscles I never knew I had were burning the next few days I probably started my New Year by making one of the most clichéd after these half an hour sessions. Success! New Years resolution one could make, which is “New Year, New Me.” Ha! And how exactly did I think that I would be pulling this of? Week two was much harder than week one, obviously, what else By joining the gym… as clichéd as cliché gets. did I expect? But the thought of my before and after picture were the only things that kept me moving forward and helped me push During my frst few gym sessions I probably looked like a fsh out myself. of water to the gym regulars. I blame the fact that I only had the capability to jump from one cardio machine to the next that most of the personal trainers tried to lure me in and buy some sessions “whilst I was doing a set of walking lung- from them. Alas, despite my basic use of gym equipment I was feel- es, [a personal trainer] suggested I take my ing amazing, endorphins were a regular aftermath of a daily session and people were telling me that they could see my results. time so I can feel the burn and results rath- er than doing a set of fast walking - which Unfortunately, what I didn’t know about too much cardio is that al- she meant were my lunges” though it is good for you and can assist in weight loss, it can also result in fabbiness. It was after I learned this that I made a turn to the weight section and started incorporating resistance training Week three I found myself struggling, with my busy student life as into my regime. Which is actually more fun than it sounds. I start- well as life getting in the way of things, I found it hard to do both ed dividing my days up, so Monday I did legs, Tuesday I did arms, the #BBG, as well as my additional cardio. I was in a position where Wednesday back and shoulders and so on… but because the body I focused too much attention on getting through the resistance becomes used to routine, after a while, my results became stag- training and sacrifcing some cardio. Another thing I learned in this nant. It was then I knew I had to make a change, and that’s when I week was to take my time with some sets of exercises. One thing was introduced to Kayla Itsines. I noticed is that I placed so much efort on just doing the exercises and getting them over and done with so I could move onto the next For those of you who don’t know who she is, Kayla Itsines is an Aus- set. A personal trainer at the gym noticed this whilst I was doing a tralian personal trainer who has now left her mark by making her In- set of walking lunges, she suggested I take my time so I can feel the stagram famous ‘Bikini Body Guide’, also known as #BBG, in cyber burn and results rather than doing a set of fast walking - which she space. On her Instagram page there are miraculous bodily transfor- meant were my lunges. mations of girls all over the world who swear by her #BBG as well as her vegetarian and carnivorous eating guides. So, I did what most Week four I was weak and was just going through the motions of girls who are striving for a bikini body would do, I jumped on the the exercises (something one should never do when training). I #BBG bandwagon! must admit I lost some momentum until I started seeing physical changes to my body, for example my triceps became more defned, my stomach was frm with a slight V shape, and people started tell- ing me that my legs had gotten slimmer. Instead of going to the gym six times in the week I decided to go fve times and to take the weekend of. But the physical changes in four weeks defnitely inspired me to want to keep on training and see what week 12 had in store for me.

Plot twist, Kayla notes in her #BBG that to get optimum results from the Bikini Body Guide, one has to add a few sessions of 35- 40 minutes of low intensity cardio into the regime, as well as 15-20 minutes of high intensity cardio, but the thing is that this cardio has to be a separate session to the resistance training. When I learned this I was a bit apprehensive because of the busy life myself and most women lead, it is a bit of a hassle to attend the gym twice Above: Jahaan’s six week transformation from following the Bikini Body in one day. However, the beauty of Kayla Itsines #BBG is that the Guide. exercises do not necessarily have to be completed at the gym. The only reason I do it at the gym is that the people around me motivate Before my frst day I was anxious and excited, anxious because I me to push myself. thought I would be the only girl on a gym mat doing these exer- cises, excited because I hoped that results would shortly follow. To I am not far into the #BBG, and I don’t follow her eating guide be- my pleasant surprise however, on my frst day of #BBG there were cause I feel I eat healthily enough, I don’t even think I do half the about fve other girls doing the exact same exercises as me, this is exercises with the correct form, but what I am doing is trying to what I found motivating. persevere and try each week as hard as I can. I am defnitely a part of the Kayla Cult and loving it. ♣ Week one was enjoyable. I was doing things I never ever do in the gym, a set of burpees, push-ups, sit ups, you name it and I was do-

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Fitness

The Top 10 trails, walking and running destinations in Cape Town Words and Image by Jahaan van de Ross

Our city is home to some of the most beautiful landscapes that this country has to ofer, and what a better way to take in all that Mother Nature has to ofer than a hike or light walk through the Cape’s most famous trails. 1. Elephants Eye 6. Platteklip Gorge

Where is it? On the slopes of the Constantiaberg mountains, in the Where is it? On the slopes of Table Mountain. Silvermine Nature Reserve. Level? Strenuous. Level? Relatively easy trail walk. Duration? Two to three hours. Duration? This hiking trail between one and two hours. 7. The Sea Point Promenade 2. Lions Head Where is it? Situated on the coast of Sea Point and Mouille Point. Where is it? Nestled next to Table Mountain Level? Fairly easy as the land is fat. Level? This is a moderate hike, with some climbing involved before Duration? One to two hours depending on the distance one choos- a spectacular view. es to run or walk. Duration? This hike can take up to two hours. 8. Biskop Steps 3.Skeleton Gorge Where is it? Clifton area. Where is it? Runs between the slopes of Table Mountain to Kirsten- Level? Quite strenuous. bosch gardens. Duration? 20 to 30 minutes depending on if you choose to crawl, Level? Quite a strenuous hike, as the slopes are steep. walk, or run up these stairs. Duration? This hike can take around six hours to do. 9. Newlands Forest 4. The Pipe Trail Where is it? In the Newlands area. Where is it? Kloof Nek Road. Level? Easy Level? Easy to moderate. Duration? One to two hours depending on how far on decides to go Duration? Around two hours. into the forest.

5. Crystal Pools 10. Alphen Trail: Where is it? Steenbras River Gorge Valley Where is it? In the Constantia area. Level? An easy trail for a beginner. Level? Easy. Duration? Around three hours. Duration? One and a half to two hours. ♣

View from Table Mountain

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Fitness

Hiking Essentials Words and Image by Jahaan van de Ross 1 4 Sturdy pair of shoes Cap

Although hiking or light walks seem like an easy form of Extra protection from sunburn. exercise, it is important for one to wear a proper pair of sneakers or hiking boots. This is more a safety require- ment, as it is easy for one to lose grip on slippery rocks. 5 2 Water It is essential to stay hydrated. Water is your best friend! Light jacket

A little trek around the mountain or trail is something 6 that happens either before sunrise or before sunset, and it is for this reason that a light jacket while getting those Snack heart rates up and running is essential. Be it trail mix, some raw nuts, or fruit… a snack on a hike whilst enjoying the view really is the best way to relax 3 and refuel mid-walk. Sunblock 7 Due to the high altitude that some hiking trails lead to you become more exposed to the sun, it is important to Small camera stay protected with a good rub of sunblock. Most of the time when we are hiking, we become so fx- ated on reaching the destination that we forget we are surrounded by nature’s beauty. Looking back at the pic- tures at the end of a hike is a way to refect on the beauty one was surrounded by. ♣

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Fitness

1.

2.

3.

1. Nivea Double Efect Body Spray 2. Labello Lip Butter 3. Nike Pro’s

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Fitness

Gym Bag Essentials Words by Jahaan van de Ross Image by Anna Insam

1. Gym tights / shorts. Comfortable sportswesr is vital to working up a sweat. 2. Workout sneakers and socks. Nothing says good workout more than comfy workout shoes, make sure your trainers are sturdy and provide good support for the arch of your feet. 3. Sports bra. Just to keep things in place. 4. Hair tie. Nothing is more frustrating than doing a burpee and having your hair slap your face, not to mention that keeping your hair tied up prevents oils accumulating onto the skin. So best to tie up those locks pre-session! 5. Deodorant. Because it’s great to train like a beast and not smell like one. 6. I-pod and earphones. If listening to music while training is your thing. 7. A water bottle. To put in what you’re sweating out. 8. Shower essentials: towel, shampoo & conditioner, slip slops (for the shower), and soap. You know, if showers at the gym are your thing. 9. Lip balm. Because who wants dry chapped lips after a gruelling workout? And your pout game needs to be strong for your post-gym selfe. ♣

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The body pledge: “I love myself today, with my stretch marks, with my cellulite, with the twinkle in my eye, and with the spring in my step. I love myself now, not only when I fit into a certain jean size. I define me, and I will not let somebody else dictate how I feel in my own skin. I leave my self doubt behind, I commit myself to being a better version of myself and I commit to positive thoughts when I embrace my body in the mirror. I am beautiful. I’m doing this for me” - @the- healthvixen

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3 Soul S o u l The Stairway to Weight Loss Success Words by Jahaan van de Ross Images by Anna Insam, Jahaan van de Ross and Kyle Dunn

What do a short red head, who is a self confessed peanut butter addict, and a tall ac- counting student with an obsession for sweet potato chips, have in common? Both their healthy lifestyles began in their years at Varsity, and both have achieved outstanding weight loss success tailored to themselves. Jahaan van de Ross unveils the how and the why.

oth young adults have made huge strides in taking re- confdence, for happy endorphines and stress relief. It has become sponsibility for their health in their early university years. much more than the weight loss method it used to be. I didn’t like The individuals that they are today prove that weight the training style of my frst trainer, but through trial and error I loss success requires slightly diferent approaches for have learnt to ask for dominant weight training.” diferent people and that the biggest cause for success is Bmaking health a lifestyle. Kyle sought professional help from day one, he says his ‘frst step was going to see a dietitian. What a wonder she is!’ She taught Kyle There are a few things that need to be accepted before embarking the values of eating in smaller portions as well as working toward on the journey of physical change. The frst being that it will def- a healthier relationship with food. They share the same opinion on nitely not happen overnight. The second is that fad diets are not fat burners and weight loss supplements to aid in rapid results, as a solution to anything. Yes, you may see results much quicker on both agree that it is something that should be avoided at all costs a two hundred calorie a day diet for a week. But, will those results no matter how appealing they may be, and the results are short- last? Not once you fall back into your old routine. The third, is that lived as you stop using them. a change in lifestyle needs hard work and energy consistently be- ing poured into it; if it was easy everybody would have their dream Since the beginning of their lifestyle change and up to now, both bodies. And the fourth and fnal thing is that upon your journey ftness fanatics have a new lease on life and a new and improved there will be times where your body will plateau, and there will be no progress. By no means should this be a reason to give up but rather an incentive for you, the individual, to push yourself harder. “I love weight training and feeling like a bad-ass independent woman” For Annie, the catalyst that made her want to change came from the glossy pages of a Cosmopolitan magazine. She remembers ad- miring the healthy, lean, and curvy body of the model that graced relationship with working out and eating right. “I now view ‘food some monthly cover. She thought to herself “she looks incredible, as fuel’ to run my body, energize my workouts and nourish its ele- why could her physique - my goal - not be achieved in my reality?” ments. I am much more aware of my emotional eating tendencies, and I love weight training and feeling like a bad-ass independent The inspiration for Annie had ignited her interest in ftness, and woman when I reach personal bests in my training routine. Kyle on what came next was setting a plan in motion to achieve her goals. the other hand says “I physically can’t sleep if I don’t go to gym. Contrary to popular belief, weight loss does not mean radically al- I thoroughly enjoy it now. I laugh at myself sometimes because I tering your whole diet to the efect that what you are consuming genuinely didn’t think I’d be this person.” resembles only cardboard and limp lettuce leaves. Annie started of by making small alterations to her diet, such as swapping ‘bad There is, however, a down side to losing a signifcant amount of carbs’ such as potatoes and pasta for the more complex versions, weight. Often during weight loss the body reaches a state where such as quinoa and barley. Annie insists that nothing was deemed weight loss becomes stagnant and those last extra kilos seem like an of-limits food, but instead she followed a diet where what she they just won’t budge. Kyle was fortunately educated about this previously enjoyed was eaten in moderation, and she focused on from the get go by his dietician, which is a perk of using profes- wholesome and fresh ingredients. Her body was then whipped into sional assistance. He says that because he was well aware of this he shape with the guidance of numerous personal trainers who taught reminded himself not to give up and lose motivation. At one point her how to use diferent gym equipment for diferent body parts. he reached a stage where he says he only lost three kg a month From the beginning of her training up to this very point in her gym compared to other months where he would lose 10kg. According to career Annie proudly says, “I see exercise as training for life, gaining Kyle, “I wasn’t demotivated. I was just happy that I was still losing

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S o u l weight.” Annie also experienced this, and gritted her teeth through this time. “I wasn’t willing to sacrifce any foods or my student life which would involve late nights and alcohol, so I knew I wasn’t go- ing to see rapid results. I just kept up my health grind. At times I would clean up my diet signifcantly – hello brocolli and chicken - a factor I believe to be the most crucial one to weight loss. Being certain that my formula was right, I knew that eventually my body would simply have to give in to my eforts and continue to change.”

To date, Kyle is 1.90cm tall and has lost an incredible 45kg in the past two years; whereas Annie is 1.55cm tall, afectionately termed as the-pocket-rocket by her gym buddies, and has lost a total of 7kg over the past three years.Despite their heights, body sizes, and metabolic rates, both of them used similar methods in keeping the weight of and gaining muscle mass in the process. The two of them eat fve times a day, having meals for breakfast, lunch and supper with two small snacks in between. They both frequent the gym fve times a week and agree on a weekend yoga session, which ‘is the secret to preventing a tight back’ Annie says. Lastly, when asked about what their ideal on-the-go snack is they both admit that a green apple and cottage cheese is a winning combination. that the negativity from haters won’t be tolerated.” She then goes When asked what motivated them throughout their journey, Annie on by remembering how people put her down. “Originally, people says that it was Instagram accounts of were so vocal about my progress pic- women with voluptuous bodies and tight tures, because my body wasn’t at a very abs, but that once she started seeing “Kyle remembers the times that lean stage yet. Sure, I had lost a signif- cant amount of fat, but I didn’t stand out noticeable results in her own body she people were implicitly hurtful to- began to focus on herself. “Seeing my as a ft and lean girl quite yet, so there own body change every month would ward him, saying he looks weird was nothing to be jealous of. Once I give me a surge of inspiration, but daily as a thinner person” started looking pretty decent, the com- motivational quotes and ‘dream’ bodies pliments became less.” Kyle remembers served as reminders to stay motivated to achieve that progress,” the times that people were implicitly hurtful toward him, saying Annie explains. that he “looks look weird as a thinner person.” In moments such as those, Kyle takes a step back to remind himself why he is on the Kyle kept his momentum up by the incredible support of friends and journey that he’s on. “At the end of the day, I’m doing this for myself family showering him in the compliments he had earned through so those people wield little power over me.” People struggle to be his weight loss. He goes on to say that he was motivated mostly by happy for other people’s weight loss success, but hearing support- his mental change and not just the physical one. Kyle says “I was ive words ‘have the ability to make my day,’ Annie says with a smile. thinking diferently about food. Constantly thinking of ways to im- prove my food intake and how I could better the ingredients, in a Both Annie and Kyle are on a journey that betters their well-being, healthier way, to fuel my body.” and it is clear that they are focused on self-improvement, and have gained enough confdence for negativity to not outshadow their Both Annie and Kyle have received negative comments from peo- paths. Kyle’s advice to those looking to embark on a journey of their ple since embarking on their lifestyle changes and ftness journeys. own is to ‘let the motivation stem from inside of you. You must be Annie says that she owns who she has become, saying that “My willing to put in the work because it’s you against you.’ Annie has confdence in who I am and what I bring to the table make it clear some further sparks of inspiration. “Get excited about cooking be- cause healthy food can be delicious, it just needs your energy in or- der to discover what works,” as well as to “try every type of ftness approach in the book – maybe you’ll love hiking, or road running or doing a gym class. Just get your body moving.” It is clear to see that if you want to transform yourself, the formula for success is to be self-motivated and fnd what works best for you to eat healthier and live actively. The only person standing in your way is you – so get out of the way! ♣

Opposite Page: Annie and Kyle stand together triumphantly, with an unex- pected visitor.

Left: Kyle before his transformation in 2014 (Images provided by Kyle).

Above: Annie before her transformation in 2013 (Images provided by Annie).

Overleaf: Confdent in their own skins, the University students have both come a long way, both physically and mentally.

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#PUSHYOURSELF #EATCLEAN #TRAINDIRTY S o u l

@healthyhappyCandy speaks to the @thehealthvixen about what it’s like to be part of Kayla’s army and a fellow avid health instagrammer Words and Images by Anna Insam

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This isn’t us tooting our own horns for running IG accounts. This is a slice of our experiences in our roles as motivators, and the difculties of being held accountable with that responsibility, and the incredible moments of connection Instagram has the potential for.

aunched in October 2010, the almost-too-trendy-to-han- our journeys, and in this way it is a personal motivator, however dle free mobile application Instagram has transformed there are expectations we feel we have to live up to with our posts. the way society communicates with one another. We are “There is a pressure to post cool stuf and just be this sort of mysti- visual beings, and it seems that an image has the ability cal health nymph. Sometimes I feel like doing yoga and eating fresh to interlink us across continents, and to connect us over green smoothies. Other days I feel like staying in bed and eating a Lmutual adorations in life. bag of nachos. I feel like a failure if I am not living up to the expecta- tions of my followers,” Candy explains. Getting healthy has become getting Insta-savvy by diving into the health and ftness community, where the number of accounts pro- Previously, Candy was a do-it-all-the-way Kayla Itsines ftness moting positive and healthy living is endless, and the self-account- guide gal, but she changed her IG name six months ago because ability, motivation and support system has become a solid formula ‘I realized that I had become obsessed with improving myself and for success stories. losing weight, and had forgotten about the importance of balance,

@thehealthvixen is an account run by myself, Annie, which was born out of my weightloss journey that I began documenting in 2013 during my frst year at The University of Cape Town. Two years later, I met @healthyhappycandy, who as typical University stu- dents, got chatty with one another after a glass of wine too many. On a joint girls’ bathroom trip she spilled the beans that I was in fact the one who had motivated her to start her own account and use instagram as a diary to keep herself accountable. In that moment, I thought to myself ‘wow! The posts of my meals, motivational quotes, positive encouragement and monthly weight loss progress pictures had actually impacted someone’s life.’

Just how I had this aha! moment, Candy had hers this year: “At the airport a girl said ‘Sorry are you Candy?” I thought I had dropped my drivers license or something. She follows me on Instagram, and we

“I dated a guy last year that said: ‘What’s the English word for these?’ *pokes my sides. ‘Oh right, love handles,’ which sparked my ftness journey” health and most importantly happiness’.

swapped details and are planning to work out together some time.” My opinion on Kayla is that it’s unsustainable to follow her ftness The moment where an IG name becomes a face in reality is always a and health guide for life, which is why I turn to weight training and heartwarming moment. It strengthens the purpose we have found staying active in as many ways as possible. Looking back, Candy for ourselves of inspiring others by sharing our personal journeys. recognizes that ‘it’s kind of cult-y’. “A few of my IG friends have spo- We have heard ‘I know this is weird, but I follow you on Instagram…’ ken to me about how it’s just like God forbid you try a spinning class many times, and its honestly something we will never tire of. We and miss a resistance session. I had such a set routine that I’d get see instagram as a haven to support and encourage one another anxious if someone wanted to play tennis – I’d be like, do I count to be better people, and any way we can help someone is infnitely that as LISS (a low intensity type of cardio)?” Ultimately, Candy hits rewarding. So, go on, tap us on the shoulder please, you’ll brighten the nail on the head when she calls the guide a ‘stepping-stone’ to up our day! other exercise routines. Candy recommends ‘doing activities that you enjoy – that’s the key to sustainability!’ We both started our accounts to keep ourselves accountable on

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Both of us are aware that a strict routine and portion control gets you quick results, but that it drives one crazy. Just as Candy says she is in a ‘much better place now, albeit a little chubbier,’ I have come to realize that having abs or being leaner does not cause instant happiness. “My account isn’t about my goal weight anymore, it’s more of a hobby, I guess? I am getting into cooking and adventur- ing around the city. The purpose has changed. It’s not such a shrine to Kayla’s lifestyle anymore.” Kayla was where her journey began, but Candy’s journey has grown to be larger than she ever imagined.

“there is a pressure to post cool stuf and just be this sort of mystical health nymph”

“Kayla featured me on her account in December 2014, and my once anonymous account suddenly became old school peers messaging me their support – it was overwhelming and encouraging.” While there were many people cheering for her, there was a guy who called her ‘still ugly as a cunt’. It’s sad for her to admit that she caved to such a fool by ‘bursting into tears, to the words of keyboard war- riors who are probably 40-odd sitting in their mother’s basement surrounded by pizza crusts.’

We may be voluntarily sharing our lives with the world, serving ourselves up to be scrutinized, but we still have the potential to be “At the airport a girl said ‘Sorry, are you hurt and afected by judgements. Sharing my breast augmentation was a decision my Dad advised I should rather not do, because ‘who Candy?’ I thought I had dropped my wants their daughter slashed for a very personal and positive ven- drivers license or something” ture in her life?’ but after three months of deliberation I chose the path of bravery as I wanted to show the real journey of weightloss you’re not gymming twice a day anymore (which is what I did for – faws and all. People direct messaging us or saying hi in random three months), and enjoy good Cabernet Sauvignon on a regular public places fuel us to remind us that being brave is worth it, and basis,” Candy says. We are both on personal paths, to attain our that getting candid makes a diference. goals, yet slowly and in a way that is healthy for our bodies and our souls. My own has turned from weight loss to a passion for self-im- When I was stricter with food I would use the calorie counting app provement for myself and others, and ignited a new-found zest for myftnesspal, to which Candy is no stranger, and both of us are life. Weight loss is a goal for us ft girls, however it is one we aim hesitant to return to such restriction. “It’s hard to lean out when to reach slowly and steadily, enjoying the journey and our lives as we go. We didn’t start our accounts to please others, rather to keep ourselves inspired, however we have been pleasantly surprised by the places it’s taken us.

“I dated a guy last year that said: ‘What’s the English word for these?’ *pokes my sides. ‘Oh right, love handles’ which sparked my ftness journey, but now I’ve learned to never improve your body for the guy you’re with, improve it for your own wellbeing and hap- piness.” ♣

Opposite Page: Candy uses body inspiration from Instagram model Katya Elise Henry on her fridge.

Left: A healthy alternative to pasta, Candy prepared zoodles with mush- rooms and smoked salmon for lunch.

Above: Homemade zoodles are thrown into a pan ready to be fash fried in coconut oil.

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S o u l The Top 10 Instagram Pages to Follow Words and image by Anna Insam

Social media has a reputation for being superfcial and lacking substance. Follow these 10 accounts for your daily dose of motivation, humour and inspiration for a healthy life- style. We promise, there are still genuine and positive role models out there who will add value to your feed!

1 Gym memes ofcial - Because who doesn’t love some ftness humour about squat booty’s?

2 Transformation ftnation - Everyday people, their personal story, and their weightloss be- fore and afters, for the mentality that ‘if they can do it, so can I!’

3 Sarah Bowmar - She loves ftness, cats and is straight up about getting her boobs done due to weightloss. Follow her for gym videos that can enhance your routine and to see that ‘nor- mal’ people can make time for ftness.

4 Base Body Babes - What is a base body, you ask? A physique you maintain all year round, which is precisely the balanced and consistently healthy lifestyle these two sisters promote. Think black, white and navy, tanned bodies and a positive non-extremist approach to ftness.

5 Lauren Gleisberg - Tall and with abs of steel, her posts motivate a trip to the gym when you catch a glimpse of her pre-workout selfe. A little fashion, much food and ftness and a splash of normal-people-stuf like tempura prawn sushi and quotes, this is a wellrounded account.

6 Nourish not Punish - Evelyn is an ethical vegan who has her own blog. She counts nutrients and not calories, and her posts are characterized by her colourful creations that are likely to make one drool if viewed prior to eating. Having recoverd from an eating disorder, she preach- es self love and is a ray of positivity worth your attention.

7 Nadia’s Healthy Kitchen - Recipe blogger Nadia is your go-to gal if you’re an avid cook-a- holic who loves baking, but wants to make healthy versions of everything. Healthy chocolate mousse and raspberry chia bars at only the tip of the iceberg for her sweet treats.

8 Lorna Jane - A wordwide luxury ftness brand, who stands for their motto of “move, nour- ish, believe” with ft girls sporting their clothing, conquering their lives and sending out posi- tive messages.

9 Fitnesslife_han - A girl doing Kayla’s guides, her daily posts of easy to make meals and consistency in eating nourishing foods and exercising is an infuence that could encourage you to stick to your daily goals.

10 Graciesjourney - Motivational quotes posted along with regular progress comparisons, this girl is fghting for her weightloss goals. She isn’t at her dream physique yet, and watching her dedication, efort and self condfdence grow day by day is a sure way to convince yourself that you can be just like her! ♣

Visit www.instagram.com and use the search page to fnd each account under their title, exactly in the cases as seen above.

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Stimulate Your Soul Words by Anna Insam and Jahaan van de Ross Images by Anna Insam

The Alchemist by Paulo Coelho The Chakra Bible by Patricia Mercier

aulo Celoho’s The Alchemist he Chakra Bible is a guide was frst published in 1988. on how to get in touch Yes, a novel almost thirty with more than just your years old may seem to be a physical side. There is bit dated, but it is most cer- a belief that each of us Ptainly an inspiring page turner, that only haveT our own ‘subtle-energy’ feld leaves the reader yearning to fnd what that interacts with our physical body our young shepherd protagonist ends and this book teaches you how to up fnding in the end. The Alchemist has take a grasp of that, from what broken records and has sold over six- chakras are, to how to use them and ty-fve million copies worldwide, to add what body position heightens their to this books accolades it has been on activation. In yoga, these felds of the New York Times bestseller list for 315 spiraling energy have been come to weeks! be known as Chakras, a Sanskrit word meaning ‘wheels of light’.

The Alchemist is an allegory, and a brilliant one at that. For those of This book is best suited to a beginner of yoga and chakra use, as it you who don’t know, an allegory is a literary method that authors explains the main seven chakras, which body part they correlate use which typically convey hidden messages through symbols and to and how to get in touch with each one. Massage techniques, the use of metaphors. essential oils, crystals and relaxation are among the methods pro- vided for individuals or couples. This book provides the ABC’s of The Alchemist is narrated by the protagonist, Santiego, a young everything there is to know about chakras, and the last part of the shepherd boy who comes from Spain. He yearns to travel and does book teaches the reader healing practices, extending the knowl- so by herding his sheep across the land where farmers may want to edge one has already garnered and allowing one to practice and invest in wool. He thinks this is what he is meant to do, until San- share what they have learnt.

“When you really want something, the I personally used this book for my own relaxation beneft. Beyond whole universe conspires in helping you to being able to teach me how to meditate and focus on my emo- achieve it.” tions, it has taken my yoga practice to the next level as the refer- ences made in classes are many of the terms the book touches on. tiago fnally discovers what it means to have and to seek the true In this way, the book is interactional as one not only pauses for one meaning of having a destiny and the true meaning of falling in love. to perform a sequence or have a personal moment when getting With the guidance of an old Gypsy woman, the King of Salem, the in touch with a chakra, but one is able to bond with fellow yogi-s stones Urim and Thummin, omens, and even the wind, Santiago in interactive environments. You’ll fnd that your yoga practice will embarks to Africa to fnd out the true meaning of his dreams. improve as you read further.

By the time I was fnished the novel I had become so attached to If you’re looking to try some new stress-combat, enjoy yoga or are the protagonist and his journey that I was sad to see it end, yet iron- fascinated by the world of non-medical healing, this book ofers ically it left my heart feeling warm and fuzzy. The Alchemist truly is excellent informative information on this sphere. Furthermore, it a book for the mind, the body, and the soul. is re-readable as one can refer back to memorable poses, words or sequences, meaning it has a longevity on your shelf with its time- less nature.

Reading to the mind is like what exercise is to the body

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DON’T WISH FOR IT. WORK FOR IT. S o u l

Sports Luxe Words by Jahaan van de Ross Image by Anna Insam

Adidas Stan Smiths

hen the everyday person considers what “fashion” mean worn out old tracksuit pants that one wears whilst decaying is they are often confronted by model-esque bodies on the sofa, nor dripping in sweat during a grueling workout, it is so strutting the streets in avant-garde attire. In the past much more than that. Yes, in some ways it is most defnitely about it has been unusual, to say the least, that sports and making fashion comfortable, but in more ways than one it is more Whigh fashion were seen in the same sentence, but the two have often than not about looking chic while at the same time looking united into a trendy new way to dress. efortlessly stylish.

Sports Luxe is the ability to make casual sportswear into some- Because Sports Luxe is about making sportswear look luxurious, thing that steals the show in an outft. Not only is it the ability to one may also think that to don a complete Sports Luxe outft from pair slouchy trousers with a fashionable bomber jacket, but also head to toe may cost more than a whole year of gym membership. the confdence to wear a dress and sneakers. Sneakers act as the This, is not the case. One thing that needs to be kept in mind with catalyst to the Sports Luxe frenzy; in previous years fashionistas Sports Luxe and any other trend for that matter is that only one wouldn’t dare wearing their sneakers in any place other than the item of clothing needs to be the focal point. Therefore, if you want gym, that is until a pair of Nikes started becoming the staple for to achieve a Sports Luxe look on a budget, make your sneakers, or classic street style. jacket, or even your slouchy T-shirt the focal point. Not every item needs to be the Luxe in Luxury. The Sports Luxe trend, however, has recently been making waves in the fashion industry. From Stella McCartney collaborating with One of the best Sports Luxe hacks, is that it is an easy transition Adidas, to Alexander Wang collaborating with Balenciaga, and to wear your clothing out and about and then to the gym. This is then Frida Giannini collaborating with Gucci… the list most def- because the trend is based on minimalistic pieces, loose ftting, and nitely does goes on. The word “sports” in Sports Luxe does not comfortable clothes.

These are three simple rules to have you from fashionista to ftness goddess in a second:

1. Have your sports bra on at the ready. 2. If your sports Luxe outft has a skirt/ trousers make sure to keep a pair of gym tights bundled in your bag. 3. If your sports Luxe outft is paired with heels make sure to have those sneakers on standby. ♣

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1.

2.

3.

The Best Shops for Sportswear Words by Jahaan van de Ross Image by Anna Insam 1. Black Nike Dri-Fit Vest 2. Red Billabong Visor 3. Pink Lorna Jane Sports Bra

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These days, the cost of workout clothing is exorbitant. We get that being on a budget means that you have to be savvy with your money, so we want to help our readers and on-the-go girls to invest in quality brands at reasonable prices.

Cotton On – This youthful Australian brand has so much diversity Country Road – This Australian brand has been taking South to it and creates great casual and smart pieces for men, women, Africa by storm, and has recently launched their sportswear range and children. Their body department, or sportswear range has both too! Although Country Road is a bit pricey, we say that for fashion, trendy and basic apparel for the on the go women and is also avail- sports, and comfort in one it is so worth it. able at very low prices. The stores prices range from R 349 to R 99 Contact: 021 683 8899 Contact: 021 657 5600 The stores prices range from R 200 to R 500

Lorna Jane – A brand that stocks comfortable and long lasting The Adidas Concept store – Adidas is a world famous brand sportswear. The clothing from this store is designed specifcally to which has recently gained much popularity from collaborations make you look great and stay comfortable while working out. The with Rita Ora and Kanye West. The clothing from the Concept store pieces from this store are pricey, that’s why we suggest you invest is ideal for the Sports Luxe trend. It is advised to invest in a cool in a quality workout basic, such as a sports bra or pair of tights. windbreaker or even the coolest sneakers which can be rocked for This stores prices range from R 599 to R 1700 street style or in the gym. Contact: 0860 567625 This stores prices range from R 700 to R 3000 Contact: 021 419 6752

Sportsmans Warehouse – This place is perfect for afordable Woolworths – Ah, good old Woolworths has been catering to sports clothing. Not to mention that they stock well-known brands the needs of everyone since way back when. Their range of sports such as Nike and New Balance. clothing are not only afordable, but the simplicity of the pieces This stores prices range from R180 – R1000 means that they can act as staples all year round. Contact: 021 464 5100 The stores prices range from R 120 to R 899 Contact: 0860 022 002

Take it from us, the best advice when it comes to your sportswear is to invest in a few items that will stand the test of time as well as blood, sweat and tears, and not just for a season. ♣

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The Yoga Zone Words and Images by Jahaan van de Ross

Exercising releases endorphines which makes you happy!

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hree years ago I decided I needed to get into shape - and dio I was seriously hooked. fast. I had this preconceived stigma attached to the gym that it was a place where people went and socialized and Yoga is unlike anything I have ever experienced; would it make walked around with dumbbells just to look cool. I need- sense if I said that after every session my endorphins had endor- ed an alternative, and that’s when I went upward bow phins? I suppose the diference between yoga and most other poseT (see position 5) and became passionate about yoga practice. forms of exercise is that with each yoga move one makes, a difer- ent emotion is evoked due to the yoga motion. One could even say Before yoga my only other forms of exercise were playing netball that yoga is cathartic. for my university’s team, jogs around the Rondebosch Common, and hikes and trail runs. Yoga was a completely new experience for With its origins in India circa 5000 years ago the practice, which me, and after my frst hour of heated Bikram yoga in Yo Yoga’s stu- originates from Sanskrit, is understood as the marriage between

1. Bridge pose – Beginners level

Get onto your back and lay with your legs bent and your feet hip width apart and fat on the ground, try to hold your ankles or have your hands as close to your feet as possible in this position. After this just lift your pelvis into the air whilst balancing on your shoulders.

The benefts of this pose would be alertness in both mind, body and soul. And because the bridge pose is a backbend it strengthens the spine and opens up the chest.

2. Cow pose – Beginners level

Get into a table top pose and lift your pelvis as well as your chest toward the ceiling so that at the same time your stomach is toward the foor. Do this while raising your head.

The benefts of this pose is that it stretches your neck as well as your abdomen.

3. Cobra pose – Intermediate level

Lie on the stomach and then begin to press your hands into the foor, making sure to be at the same width as your shoulders. The back muscles should be used to raise our head as well as your upper chest. Begin to straighten your arms as you start to arch the chest.

The benefts of this pose is that it can help soothe back pain while at the same time relieving you from stress.

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S o u l the individual’s consciousness and their soul.

Because of the fact that yoga can be seen as a sequence of stretch- Namaste [nah-mas-tay] es, it is a form of exercise that over the course of a few sessions can “My soul recognizes your soul, I honour the light, improve the body’s fexibility. Some of the positions help soothe love, beauty, truth and kindness within you be- and prevent the body from painful joint conditions such as arthritis and well as carpal tunnel syndrome. Positions such as headstand, cause it is also within me, in sharing these things hand stand as well as shoulder stand help to encourage blood cir- there is no distance and no diference between us, culation in the body which can therefore decrease the likelihood of we are the same, we are one.” heart attacks as well as strokes.

4. Upward plank pose – Intermediate level

Sit on your glutes with your legs a bit bent. Position your hands behind your back and press them into the foor beneath you, with your fngers in the same di- rection as your toes. After this begin to lift your pelvis and transcend your body into a table position. Lastly, begin to straighten your legs, pointing toes toward the foor and tighten your shoulder blades. Then all that’s left to do is look up.

The benefts of the upward plank pose is that it strengthens core and leg muscles.

5. Upward bow pose- Advanced level

Lay down on your back and position your feet so that they are sturdily pushing into the ground. Now posi- tion your hands so that they are also on the foor next to your ears. Now in one motion push your hands and feet lifting your pelvis and thighs into the air. Position the top of your head onto the mat very carefully and position some of the weight into your hands.

The benefts of the upward bow pose is that it strengthens more than one body area at a time. While at the same time stimulating your thyroid.

6. Lord of dance pose- Advanced level

Standing straight, position all your body weight onto one leg, then begin to raise the weightless leg backward and balance, grab the lifted foot with both hands holding the foot above the head. One can bend the standing leg a smidge. Remember to arch your back so you can begin to pull your raised leg closer to your head.

The benefts of the standing lord of the dance pose is that it helps to loosen tention in the spine. ♣

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The Positivity Movement

Words and Images by Anna Insam

64 BLOOM 2015

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There is a space between where you are now, and where you want to be. Learning the power of positive thinking will take you from one to the other, and teach you that its about the journey as much as it is about the destination. Binge eating and restrictive food behaviours may be challenges you are familiar with, but the positivity move- ment makes room for self awareness and self improvement, where there is no obsta- cle that you cannot overcome. Hold tight, your dreams are just around the corner.

n a world full of expectations, responsibilities and pressures it’s you, when you start imprinting your intent on the universe rather easy to slip into the role of Miss Pessimistic – the truth is, she’s than receiving an imprint of existence. The same boiling water that not fun to be around nor does she live her days smiling. Miss softens the potato, hardens the egg. Its about what you’re made of, Optimistic on the other hand; wow! She tackles tasks with ease, not the circumstances. Be an enthusiast in life, and go for your de- and is too busy smiling to worry about things she can’t change. sires at full speed. As Roald Dahl says, “embrace it with both arms, IShe often inspires others to be like her. The power of positive think- hug it, love it and become passionate. Lukewarm is no good!” ing is incredible in the self-confdence it instills in its beholder. Training your mind to see the positive side to situations over any This life is yours for the taking. There is no reason that you can’t other requires daily efort at frst. When you’re irritated that your go to bed smiling every single night, have a fgure you are conf- job demands are too high, you focus on being grateful for being dent and proud of, feel free in a bikini, be successful in your ven- employed, educated and intelligent. You are ruled by your habits, and it takes a habit to replace another; develop positive habits that will propel you to enjoy every day, value the moment and appreci- “The same boiling water that softens the ate the journey of life. potato, hardens the egg. Its about what

You have got to be your own cheerleader. You have to stop being you’re made of, not the circumstances.” afraid of what can go wrong, and think of what could go right. Re- member that instead of trying to solve your whole life, just think tures and feel what it truly means to live. We all have our challenges about adding good things – one at a time – and just let your pile of with food, be it restricting ourselves or binge eating. Often people good things grow. When life knocks you down, roll over and look at link such behavior to a willpower problem. In actual fact, there is no the stars. Inner happiness doesn’t necessarily mean you’re free of such thing as a willpower problem. Instead, there is only the prob- hollow spaces or unpleasant experiences, but that, no matter what lem of a lack of presence. One needs to learn how to be present happens, you trust yourself to perservere– that you have total con- with a discomfort, and be self-aware; the above negative behav- fdence in your capability to confront life’s difculties and ultimate- iours are a form of escapism. Transform this habit into a healthy one by learning to be present with your problem and refect on your “When life knocks you down, roll over and emotions. I fnd that when you know how you feel, and give your- self a moment to connect with your emotions, the need to do one look at the stars” or the other disappears as you’re not panicking and turning mind- lessly to an unhealthy behavior to lack being present in something that frightens you or makes you uncomfortable. ly overcome them. On the difcult days, remember that diamonds are made under the weight of mountains. Live with intent, passion All that you have gained throughout this healthy lifestyle guide re- and integrity. Believe in who you are or in who you are becoming. quires your eforts to consciously implement positive changes into Put up a fght for the person you want to be. Embrace your faws, your daily routine. Miracles start to happen when you give as much faults, obstacles and hardships – they only act as fuel to motivate energy to your dreams as you do your fears. you to work harder. Everything changes when you start to emit your own frequency rather than absorbing the frequencies around “What if I fall?” Oh, but my darling, what if you fy? ♣

DID YOU KNOW? It takes only 17 muscles to smile vs 43 muscles to frown

65 BLOOM 2015

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5 things to do right now

1. Take a sheet of white paper and title it ‘who I aspire to be’. Stick it up somewhere you will confront it everyday in order to remind yourself of who you are fghting to become. Following motivating instagram pages also encourages the daily reminder.

2. Consider the hardest thing you have had to face this year. In that negative situation, determine the most positive aspect that you gained or learned. Think about that incident in a more positive light from now on by at- taching more prominence to the positive side

3. Do a healthy grocery shop. Keep good food in your fridge, and you will eat good food most of the time. Set yourself up for success by being prepared. You could even show of your new healthy pantry fnds by hosting a dinner party.

4. Commit to 3 healthier habits. Be it no sugar in your cofee, carrying a water bottle around during the day, packing healthy snacks so you don’t attack a vending machine, eating a salad a day, drinking alcohol on weekends only, replacing one hour of series with yoga instead, or cooking your meals instead of get- ting takeaways, the trick to transformation is in your daily routine.

5. Get moving. Be it a stroll with friends, try- ing out new ways to exercise or commiting to a gym contract, move your body and em- brace all the wonderful things it is capable of, because looks aren’t everything!

6. Stand in the mirror in your underwear and challenge yourself to focus on three parts of your body you love. You are beautiful. In any shape or form. What’s important is that you’re aspiring to improve yourself and be- come the greatest version you can of who you are, so don’t be hard on yourself for what you feel self consious about. Love where you are now. Accept and appreciate your body on every step of your journey.

66 BLOOM 2015

IT COMES DOWN TO ONE SIMPLE THING. HOW BAD DO YOU WANT IT?

Keep following @thehealthvixen to keep up your motivation. Your transformation begins now.