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      in fitness and body

      Here’s The Challenge You Need To Ace Those Running Goals

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      The COVID-19 pandemic has transformed the world and turned the way we do things on its head. We’ve had to adjust to a new way of living. But that doesn’t mean we have to give up on our passions – we just need to find different ways to pursue them. That’s why Nedbank has created the #NedbankRunified series – a unique platform designed to bring us together through our shared love for running.
      #NedbankRunified
      – Whether you’re a pro runner, an amateur, or someone who just indulges in an after-work pavement pounding therapy sesh, #NedbankRunified is for you…
      The first challenge in July saw more than 50 000 participants and the numbers have just kept growing! If this doesn’t activate a healthy competitive spirit in you, then a few prizes (including cash) will…
      Win with #NedbankRunified
      Runners who successfully complete each monthly challenge stand a chance to win up to R50 000 in Greenbacks, plus exclusive Nedbank Running Club hampers courtesy of the club’s sponsors: Futurelife, Nike, Bavaria and Biogen.
      There are also cash prizes up for grabs for Nedbank Running Club members who finish in the top 10 of their respective categories.
      Plus, the overall series winner walks away with the chance to compete in a major international marathon – including an all-expenses-paid trip for two so they can bring someone along to cheer them on.
      [embedded content]
      To join the series, simply download the Strava app and join the verified Nedbank Running Club…

      Stay on top of all announcements, news and events relating to the #NedbankRunified series by following Nedbank Sport on Twitter and Facebook.

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      in health and weelbeing

      How To Make Sure You’re Actually Getting In Enough Water

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      Trying to get back on the fitness wagon or simply wanting to take every step to ensure optimal health? We’ll be the first to be straight enough to tell you that you aren’t achieving any of these (never mind not looking or feeling your best), if you aren’t properly hydrated. Yup, we said it. Research shows that water plays a crucial role in almost every aspect of keeping your body running1 — from regulating body temperature to getting rid of waste. That’s why it’s important to fill up your water bottles as we gear up to celebrate World Oral Rehydration Salts Day on 29 July. It’s not only a perfect opportunity to hit the reset button if winter’s made you slack on sipping enough H20, it’s also the best time to get informed about how important it is to keep hydrated.
      Signs you’re dehydrated
      Because water is so essential for your bodily functions1, which includes avoiding everything from poor performance during a workout to that dreaded feeling of constipation, being able to identify the signs is crucial…
      Here are five common dehydration symptoms to watch out for…
      You feel thirsty.2 Obviously. But, while thirst is the most common sign, it also unfortunately means that you’re already slightly dehydrated and need to start drinking up.
      Your wee is dark.2 If you didn’t already know this then it’s a good one to remember: the darker the colour of your urine, and the stronger its odour, the more likely it is that you’re experiencing dehydration. So, have a look in the toilet after a wee and stay informed.
      Your muscles are cramping.1 While you may have overdone it in the gym; weak, cramping muscles can also be a sign of dehydration. Pay attention and have a few extra sips before, during and after a workout.
      You have a headache or feeling dizzy.2 If you’re feeling light-headed1,2 or have migraine symptoms then it’s time to grab your water bottle. Headaches are one of the top signs of dehydration.
      You’re uhm, constipated. If haven’t been regular lately or, finding you’re having to strain, it could be your digestive system signalling you to drink more water.
      If you’re experiencing all of the above, no judgement — just get on top of it, stat. And no, you don’t have to throw back litres of water to undo the symptoms. Simply become more aware of the fact that you need to consume enough water. Then, stock your medicine cabinet with an oral rehydration solution — which is believed to be one of the greatest medical innovations for treating the various causes of dehydration. This doesn’t mean you get to ditch drinking water1, it simply acts as an effective treatment for dehydration when you’re experiencing its side effects. It is also especially handy for treating dehydration in the frail and in children, who are susceptible to dehydration — which can become life-threatening2, as acute diarrhoea is one of the leading causes of mortality in infants and children.

      Introducing Nudrate
      Nudrate oral rehydration salts is made into a solution and assists in preventing and restoring electrolyte loss and dehydration in infants, children and adults3. Its special formulation meets World Health Organisation standards and is the most effective intervention during the early stages of dehydration treatment4. Dehydration is especially concerning in young children as they lose fluids faster2, but rest assure, Nudrate is suitable for the whole family, from babies to adults3. Rehydration provides a range of important benefits:4

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      in health and weelbeing

      Ace Your Body Goals And Make A Killer Comeback!

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      Have you been struggling to find your groove and stay on track when it comes to eating, living and thinking healthily? Sounds like the effects of spending too much time in the comfort of your home with only your own mind to bounce your thoughts off of. We get the struggle. Life in our new normal can be a positive experience on one day and completely depressing the next – and our eating habits can easily follow the same trend. All in today and all out tomorrow. While practicing self-care means being kind to yourself when you make mistakes, it also means being able to stand your ground when it comes to doing what is best for your body, even when you don’t want to.
      Get on track
      We get that it is hard to stay motivated when the world can seem like a pretty dark place right now, but we also know that a healthy lifestyle can keep your immune system strong and save you from the downward spiral in your mood and wellbeing in general. That is why we’re looking at different programmes that can help keep us motivated and on track…
      iNova Pharmaceuticals’ iLiveLite2Gain plan, is one such programme, made to help you get back into the swing of things by creating a community to keep you accountable and excited about your goal.
      iLiveLite2Gain
      The 12-week programme is designed to help you reach your weight-loss goals by equipping you with expert-led tools and tips to change your life. iLiveLite2Gain takes a holistic approach that incorporates long-term changes to diet and increased physical activity. It also helps with realistic goal-setting, community support and regular weigh-ins to help you stay motived along the journey.
      What you get when you sign up to the iLiveLite2Gain programme:
      12 weeks of nutrition support including expert-designed meal plans, recipes and a food diary
      Tips on increasing activity levels, an exercise programme and an exercise diary designed by a personal trainer
      Regular weigh-ins and a measurement tracker to help you feel a real sense of achievement when reaching your goals
      Tons of tips and motivation through videos from experts such as doctors, dietitians and personal trainers
      Sound like something you’d need to help you get back on track? Visit www.ilivelite.co.za to find out more about what the plan entails, or to sign up!

      READ MORE ON: Sponsored Weight Loss More

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      in fitness and body

      This Multi-Sport Smartwatch Is Made For Anyone Who Lives For Outdoor Adventures

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      Looking for a fitness device that can keep up with your unmatched passion? Want a training partner that lets you do more without backing down? Well, here it is…
      The Garmin fēnix 6/6S Pro
      Garmin has recently expanded on its solar charging technology. Building on the success of their first solar charging multisport watch, the fēnix 6X Pro Solar and the new fēnix Pro Solar range allows fitness enthusiasts to do what they love for longer.
      The fēnix 6S Pro Solar and fēnix 6 Pro Solar are the newest members of the Garmin flagship multisport GPS smartwatch line. It comes armed with significantly increased battery life and new purpose-built functionality that include mountain biking, surfing and climbing activities.

      Featuring Garmin Power Glass™ solar charging lens and a customisable Power Manager mode, fēnix 6 Series — Solar Editions harness the power of the sun to stay on and remain performance-ready for weeks, so you have more on-wrist time* to enjoy your different running modes, fitness activities, training features, music streaming and much more. The Solar editions also include Advanced Sleep Monitoring, which provides a detailed breakdown of light, deep and REM sleep stages as well as Pulse Ox and respiration data. This can be viewed on a dedicated widget that includes your stress score and sleep insights. The latest also comes set with convenience features such as Garmin Pay™ and on-device music storage of up to 2,000 songs, allowing you to sync playlists from several of the most popular music services, no phone required. Need running pace guidance that knows the terrain? Check out the PacePro™ feature.
      Gamin is committed to developing products that enhance experiences and enrich lives, Garmin believes every day is an opportunity to innovate and a chance to beat yesterday. For more information, or to check out more watch-specific features, visit www.garmin.com/en-ZA/

      *The Solar devices use Garmin’s Power Glass watch lens to convert sunlight into battery power, extending time between charges. The solar charging is not designed to be used as the primary charging source nor is it to be used to achieve indefinite power. The solar feature will slowly charge a flat watch, but this is not the intended feature.

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      in diet and nutrition

      Avocado Is One Of The Most Versatile Fruits You Can Cook With

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      Is mealtime your favourite time of day? Are you always up for a treat, no matter what day of the week it is? We get you! But, we also get that nutritional value and a healthy body is super important too. That’s why we totally recommend avo-liciousness — you literally can have your cake (avo) and eat it too…
      It’s comfort food but it’s good for you!
      Avocados are both a rockstar in texture and in taste, and it totally enhances Mexican dishes, toasted sarmies, desserts, and so much more. But, incredible creaminess aside, avocados are also loaded with healthy fats that have protective properties against heart disease and cancer. Avocados are also a source of potassium, are high in copper, and are a source of fibre and antioxidant nutrients such as lycopene and beta-carotene. Together these powerful food components can help maintain and regulate immune function.
      Super versatile
      Perfect your meals at home, and even your take-aways, by topping them off with thick slices of yummy avo.
      Yes, salads, pasta, burgers and pizza should never be served without crescents of fresh, creamy avocado. It’s hard to think of another fruit as versatile as an avocado when it comes to snacking and mealtimes morning, noon and night. Mashed, diced, sliced or puréed, avos are always a delight, with a generous ability to make all other ingredients taste that much better!
      Plus, avo season is currently in full swing with dark-skinned (Hass-type) and green-skinned avocados on supermarket shelves everywhere. You can totally allow your inner chef unrestricted kitchen privileges! Wink-wink. And if you’ve been feeling slightly demotivated by the state of current affairs in South Africa lately, know that there still many up sides to being a local… Having access to avocados available almost all year round, is one of them. SA farmers grow both green-skinned and dark-skinned avos, which means we get an almost year-long supply of these two equally delectable (slightly addictive!) fruits.
      Ripe and ready
      Buttery, creamy green-skinned avo varieties include Fuerte, Edranol, Ryan, Reed and Pinkerton, and are available from March until October. Hass, Maluma Hass and Lamb Hass are all rich, nutty dark-skinned avos that are available from March until November. While a green-skinned avocado remains green when ripe, the dark-skinned Hass-type avos turn purple-black when ready to eat. And while they may vary in colour, shape and size, they are all extremely beneficial and versatile.
      When it comes to getting creative in the kitchen, dark-skinned and green-skinned avos shine equally brightly, as there’s no end to their uses in snacks, light meals, starters, main meals, desserts, bakes and even sweet treats.
      So go on, satisfy your hunger and add some delicious, versatile and nutritious South African avos to your meal today. Check out this cool avo-inspired recipe idea…
      Avocado, naartjie & caramelised pecan nut salad, with poppy seed dressing

      Preparation Time: 20 minutes
      Serves 6
      Salad ingredients:
      6 ripe avocados, peeled & sliced
      1 red onion, sliced
      2 naartjies, broken into segments or sliced
      1 orange, cut into segments
      100g caramelised pecan nuts
      Micro
      herbs to garnish
      Dressing ingredients:
      ¼ cup honey
      ¼ cup cider vinegar
      ¼ cup poppy seeds
       Method:
      Make the dressing by combining all the ingredients in a screw top bottle and shake to combine.
      In a small bowl marinate the red onion slices for 5-10 minutes in the dressing.
      Arrange the avocado on a platter, with the naartjies, orange segments and pecan nuts. Pour the dressing and marinated onions over the salad.
      Serve immediately.
      For avolicious recipes visit www.avocado.co.za or follow @iloveavocadoSA on Facebook and @iloveavosSA on Instagram.

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