April 2020 Vol 1 Issue 9

N E W S L E T T E R FAGALA VOET

Wander where the WIFI is weak.

I AM MOTHER NATURE

Our world is always changing, Constantly rearranging. From ocean depths to mountain peaks, Mother Nature moves and speaks. While telling stories of our past, She tries to teach us how to last. Mankind, so smart, sometimes blind, Leaves common sense far behind. We're moving fast and living large, Forgetting Mother Nature's in charge. Amazed when she rings our bell, Sending us through living hell. She can twist our steel, shake any city. If her wrath you feel, we shall pity. Yet some who speak on her behalf, I fear just seek the golden calf. It's true, we must treat her right. Or we will incur a deadly plight. Treat her with distinction Or surely face extinction

ASKIESIE NÈ

Fagala Voet needs your support in keeping the lights on

WE FEEL AN APOLOGY IS IN ORDER

This time it's not Eskom's fault

We are all affected in some way by the virus, some worse than others. Some of you are privileged enough to still be receiving a salary (so stop complaining and be thankful) and for others their business and income has come to a complete stop and have to resort to other means of sources to generate income. Seeing that face mask and face protectors are the number one fashion item in the world and screen providers are our future. We are able to provide you with some.

Please send all orders to [email protected].

All face protectors and screen protectors are proudly so please bear in mind you are helping, not one but two families.

Face protectors are ready and available, screen protectors are made to order. PROTECTORS

Face and Screen Protectors Available

Screen Protectors

Standard size: 500x600mm Custom sizes available 15% discount on 16 or more R499.99 Excl VAT and delivery fees

Face Protectors

R35.00 per item VAT Included Delivery Fees excl Price negotiable for bulk orders. TAKING BOOKINGS FOR We are excited to announce that we are now taking bookings for

THABA THABO NATURE RESERVE Situated in a remote area of the Witteberge (white mountains) of the scenic Eastern Free State Highlands of South Africa is a hidden magical place called Thaba Thabo which is a spectacular 1500ha nature reserve and working farm.

DE WILDT ADVENTURE TRAILS

De Wildt's new longer trails are ready and waiting for your hiking boots to come leave their prints in the sand. Multiple hiking days now available in , our dreams has come true. FICKSBURG THABA THABO NATURE RESERVE Eastern Free State

Accommodation: The accommodation is rustic, self-catering "Mountain of Happiness" and cleaned daily. All linen, pillows, towels, cutlery, crockery, pots, pans and cooking utensils are provided. Electricity is The sandstone mountains offer breathtakingly views to the nearby available and is generated by solar panels and stored in batteries. Maluti mountains in the mountain kingdom of Lesotho. There are Please leave high energy consuming items deep valleys with towering sandstone cliffs, some hidden caves like hair dryers and electric blankets at with bushman paintings, seasonal wildflowers as well as seasonal home. and perennial streams and waterfalls that make hiking on one of No TV’s, we have nature. four trails a wonderful, invigorating pastime. There are also ruins of Gumtree: early Sotho huts on the reserve. Some of the huts are corbelled Sleeps 14 and are believed to be 300 years old. Most of Thaba Thabo is on 3 bedrooms top of the mountain range with the lowest point being at 1700m Lounge, dining, kitchen area above sea level. The reserve consists of three game farms, Afton, Gilboa and Thaba Oaktree: 3 cosy rondavel style sandstone chalets. Thabo. All three game farms are registered nature reserves and Each containing a double bed, a collectively they are known as Thaba Thabo which means Mountain bathroom with a shower, basin and toilet. of Happiness. The kitchenette comes equipped with a double gas plate and a fridge/freezer. Pertinent information: Visitors are required to bring their own firewood and ice. It is important to note that only SUV's and pickups can access the reserve. The access road is NOT suitable for sedan vehicles. On a first visit to the reserve it is advisable to arrive before sunset. They are pet friendly but your furr child should be on leash all the time as they have livestock on the farm.

THABA THABO NATURE RESERVE PAGE 05 The Trails There are four loop-trails starting and ending at the base camp. The trails have been designed for hikers of all abilities and to include as many natural features as possible. An important consideration in the design was that visitors could return at different times of the year to see seasonal changes in plants and animal behaviour. The trails are colour coded and each has its special attractions, details of which are described below. Visitors may also walk anywhere else on the reserve as we do not keep any dangerous wildlife.

Orange Trail: 5km This is an easy walk taking about 2 hours. It is ideal if you would like a short walk before sunset or if you must depart during the morning. It is very good for game viewing.

Yellow Trail: 8km This trail was designed to take 4 to 5 hours and is rated average to moderately difficult in places.

Blue Trail: 12km This trail is of average difficulty. It passes through many types of vegetation and will be enjoyed particularly by persons with an interest in plant life. Walking should take 5 to 6 hours, but if you are going to look at the vegetation, allow more time.

White Trail: 15km This trail was designed for those hikers wanting more exercise and at the same time having an interest in nature. It has been rated as strenuous and needs some stamina and fitness. Walking will take about 8 hours and if you stop to look at the views and points of interest, more time must be allowed.

THABA THABO NATURE RESERVE PAGE 06 DAM DE WILDT ADVENTURE TRAILS , JHB

So many options to choose from... Imagine a space where you can become one with nature and take in the beautiful surrounds of the Mountain just the place to recharge your soul.

De Wildt Adventure Trails are situated approximately 30 minutes from Pretoria and 45 minutes from close to Hartbeespoort.

In the previous newsletter we mentioned that De Wildt is in the process of creating more longer trails and they are finished.

The Trial Options:

Maze Runner Picnic Hike Pensioners Hike Jungle Hike Kiepersol Hiking Trail Groenklip Hiking Tour Silkaatnek Hiking Tour Horensnek Hiking Tour Nek to Nek Hiking Tour Vasbyt. Weekend Hiking Tour

Maze Runner (3.6km) Our Maze Runner is a flat track that is ideal to keep yourself fit and in shape.

Picnic Hike (1.2km) This is our shortest route to the picnic Area.

Pensioners Hike (1.8km) Starting at reception walking to the picnic area and join the last part of the Kiepersol trail and back to the picnic area.

Jungle Hike (700m) Our Jungle walk is 700m long. It starts and ends in our picnic area.

DE WILDT ADVENTURE TRAILS PAGE 07 So many options to choose from... Kiepersol Trail (4.6km) Our Kiepersol trail is a bit more challenging but not too difficult. There is an escape route into the picnic area at 900m, shortening the trail to 1.5km.and a short cut at 950m, shortening the trail to 2km. This is ideal for groups with young children.

Groenklip Hiking Tour (12.5km to 15km 6-8 hours) Groenklip as the locals call it, is a green rock on top of a small waterfall that is fed from fountains higher up in the mountain.

Silkaatsnek Hiking Tour (16km to 20km 8 hours) Silkaatsnek tour take you to the top of Silkaatsnek with a beautiful view of and surroundings.

Hornsnek Hiking Tour (25km to 30km 8 to 10 hours) • Although this tour is longer than the Silkaatsnek tour it is a bit less challenging. • On this tour you walk past the Vissershoek Repeater zs6mrk tower to Hornsnek passing various war trenches built during the second Boer War and a Fort build with rocks.

Nek to Nek Hiking Tour (22.5km to 25 km 8 to 10 hours) Starting at Silkaatsnek; you can witness the hard work put in during the Second Boere War by the “Boere” on top of the Magaliesberg. On this tour you’ll hike past pathways build to transport cannons to the top of the mountain, war trenches and a Ford build with rocks.

Vasbyt Weekend Hiking Tour (45km to 50km 2.5 days) This is a combination of all our tours over a weekend and is ideal to prepare yourself for longer hiking trails. Registration start on a Friday at 13h30 and the first tour group leave at 14h00. Starting with the Kiepersol trail and then to the mountain camp. You will be camping out on the Magaliesburg Mountains.

DE WILDT ADVENTURES TRAIL PAGE 08 CREAKY KNEES? Strengthen Your Knees For Hiking

I'm sure after the lock down we will all have squeaky creaky knees from sitting to much, well here are some exercises to get those knees back to top hiking performance. Part 1: Straight Leg Lift Strengthen your joints with supine leg lifts to prevent pain and buckling during long descents with heavy loads. Bonus: Your ankles and hips will benefit, too. Perform this circuit with 3- to 5-pound ankle weights.

The Circuit Sets: 2-3 (parts 1 through 4 on each leg is a set) Reps: 10 (each leg); complete 10 of each exercise on the left leg Part 2: Internal Leg Lift without stopping. Then do the right leg. This turned-out leg lift targets the That's one set. inside adductor muscles, which Rest: 0 to 90 seconds between sets stabilize the knee laterally to prevent (decrease as you gain strength) buckling.1. While still lying down, turn onto your left side, propping yourself up with your left forearm. Bend your Part 1: Straight Leg Lift right leg so that the right foot is Strengthen the hip flexors—which help lift planted flat on the ground behind your your upper leg —while stabilizing deep left knee.2. Flex your left foot so your core muscles to prevent the patella from toes point to your face. rotating and causing pain when hiking.1. Lie on your back and bend your right knee, keeping your right foot on the ground. Extend your left leg on the ground with toes flexed up.2. Engage your abs and lift your left leg until your knees are in line.3. Lower your left leg, careful to keep your belly button in toward the spine, then proceed to part 2. 3. Lift your left leg about 6 inches, leading with the heel. Your right foot remains firmly on the ground. Lower it slowly and repeat, then move to part 3. Part 4: Forearm Plank with Heel Part 2: Internal Leg Lift Lifts These leg pulses strengthen your glutes, core, and hamstrings for all-around support.1. Move into a forearm plank, keeping your abdominals engaged and your hips level.2. Lift your left foot (keep your ankle flexed) a few inches, and pulse it up and down for 10 counts.3. Lower the left foot then return to part 1 to repeat the entire circuit on your right leg. Part 3: Side Leg Lift This outer leg raise stabilizes the knee and strengthens the gluteus medius, an essential Part 4: Forearm Plank with Heel muscle for balance on the trail.1. Flip onto your right side, propping yourself up with Lifts your right forearm. Bend your right leg on the floor underneath your straightened left leg. Flex your left foot toward your face.2. Keeping your abs engaged and your hips stacked, lift your left leg until it is a few inches higher than your hip. Lower and reeat, then proceed to part 4.

Part 3: Side Leg Lift

Info and pic credit: Backp acker.com T R A I L C H E F Yogurt Leather Yogurt fruit leather for the win! There are a ton of fruit leather and fruit roll up recipes out there. And many of them are pretty great with simple ingredients: Fruit. But the reason why I love these yogurt fruit leathers is because it is a more complete package. You get a little fat, a little protein, some quality carbs, beneficial bacteria…. all rolled up into an easily portable yummy package.

DO YOU NEED A DEHYDRATOR FOR THIS? Probably not, although I haven’t tried these in the oven. Just set your oven to the LOWEST temperature possible (maybe even crack the door a bit if it seems too hot). Although, if it’s in the funds, I’d highly recommend getting a dehydrator. They are such a great tool for making wholesome snacks.

INGREDIENTS 1 cup fresh or frozen raspberries 2 cups full fat yogurt 1 tsp vanilla extract 1 - 2 Tbs honey

INSTRUCTIONS Put all ingredients in a blender or food processor (love this one). Blend until smooth. Cover your dehydrator trays with plastic wrap or unbleached parchment paper.Spread the yogurt mixture thinly over 2 - 3 trays. (Mine took up two trays in my

DEHYDRATOR Dehydrate at 135 degress for 6 - 8 hours (I'd start checking around 4 hours, as humidity levels will change the time for everyone. Mine took about 7 hours.)Cut up in strips and store in an air tight container.

PREP TIME: 10 MINS COOK TIME: 8 HOURS TOTAL TIME: 8 HOURS 10 MINS RECIPE CREDIT: WWW.THANKYOURBODY.COM FAGALA VOET FACEBOOK PAGE P L E A S E L I K E O U R F A C E B O O K P A G E

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