As we upgrade our lifestyle and include more daily physical activity – so we also need to be making healthy choices in the snacks and meals we eat. The Healthy Active Kids SA 2016 report card showed that South African teens consume 3 times the recommended amount of sugar per week, include very little fruit and veggies in their diet and consume large volumes of fast food.
In an effort to guide you towards some healthier choices – we are including two quick healthy recipes you might enjoy this week; a wholesome sandwich and a delicious FUTURELIFE® HIGH PROTEIN smoothie that is perfect at breakfast time or even after your workout.
Method: Blend all ingredients together, until smooth.
If you are battling with your diet, are overweight, lethargic and know that you are not eating as healthily as you could be – you might want to consult a dietitian at the Sports Science Institute of SA and join one of our fitness programmes (www.ssisa.com). Energised by healthy food choices and regular exercise – let’s see what is in store in week 4 as we train towards the “Woolworths Move for your Health 6km walk/run in proud association with SANParks” taking place 4 November 2018. Held in partnership with the Community newspapers, Western Province Cricket Club Running Section (WPCC), Woolworths, FUTURELIFE, SANParks and Claremont Rotary Club, we are hoping to attract many schools to the Woolworths 6km School’s Mass Participation Competition. We are offering cash prizes for both large and small schools claiming the title of the highest percentage of learners completing the event. Contact us on firstname.lastname@example.org and we will make sure your school gets the information.
So let’s fuel our tanks with nutritious food, lace up our takkies and get moving for our health.
|Week 4 |
15 -21 Oct
|RUNNING PROGRAMME||# repeats||WALKING PROGRAMME|
(in step count or time)
|Warm-up||10 min WALK EVERY SESSION|
|Mon||6 min jog/ 2 min walk|
4 min jog/ 2 min walk
|Tues||Rest||4200 steps / 35 min|
|Wed||8 min jog/ 2 min walk|
3 min jog/ 2 min walk
|Thurs||Rest||3600 steps / 30 min|
|Fri||10 min jog/ 2 min walk|
3 min jog/ 2 min walk
|Sat||Rest||4800 steps / 40 min|
|Sun||BRISK 30 min walk||4200 steps / 35 min (pick up the pace for the last 10 mins!)|
|Race date||Sunday 4 November 2018|
|COMPULSORY Pre-registration |
Schools Mass Participation Competition
|Thursday 25 October and Friday 26 October 2018 from 15h00 until 17h30.|
SSISA, Boundary Road, Newlands
|15h00 – 17h30|