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Double Celebration
21 September 2016 marked a double celebration for Ray Eggersglusz, a member of our Randburg Am branch, pictured here with Ray Bienedell, Group Operations Director of Run/Walk For Life.

On the anniversary of his 75th birthday,  (or his 22nd birthday many times over as he maintains), Ray Eggersglusz was also awarded his 5000km Distance certificate, and complimentary 5000km Distance peak. A fit and strong Ray maintains that it is the discipline of exercising with the branch that keeps him motivated to continue his excellent walking, and he has his sights firmly set on his next milestone, the 6000km Distance Peak.

Ray was joined during the Award ceremony by his partner Pam, and our two stalwart Road Leaders at Randburg Am, Elsie Pearson and Delene Wolfe-Coote.

Congratulations Ray Eggersglusz! 
Running and Walking Clubs as a Business

Are you looking for a part-time business . . . Doing what you love?  Run/Walk For Life has franchise opportunities available Nationally – at little or no cost to the right applicants.  For further information contact Matthew 011 367 9400 or matthew@rwfl.co.za

Reading Labels 101
Reading Labels 101
By: Ashleigh Smith
Date: April 2016
I don’t know about you but before I learnt how to read labels I would stand in the shop with one product in each hand trying to decipher the tiny letters and numbers written on the back or side. Food labels can sometimes be misleading with health claims, flashy packaging or confusing messages leaving you very confused as to if it’s classified as a healthy option. On the other hand, food labels can provide you with a great deal of information about that product and once you know how to read them you will feel so empowered.

Click on the link above to download the article.

Run/Walk For Life Milnerton Welcome Archbishop Emeritus Desmond Tutu
Look who joined Run/Walk For Life. We welcome you the Arch and may you have many happy kilometres.
Cooking for Moms with a full plate
By Jessica Haworth
Date: 05/2016

If you are a mom on-the-go then your time is extremely precious and you have become the master at multitasking. It is often thought it is too difficult to give your family healthy foods without taking too much time. Here are 6 tips to help you provide healthy food even when you have a full plate.


Comrades 2016
Here is our Comrades 2016 Memories Video...

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Swop it out for Less Sugar
By Jessica Haworth
Date: 06/2016

It’s the New Year and most of us want to be healthier, but it doesn’t have to be complicated. One way to be healthier and try to lose weight is to reduce ones sugar intake. In 2012 the Journal of the Academy of Nutrition and Dietetics stated that on average, adults in the United States consume 14.6% of energy from added sugars1. This is too much as the recommended sugar intake is 5% (conditional)-10% of total energy intake or 6-12 teaspoons according to the World Health Organisation2. Sugars provide 4kcal/g of energy and can be considered empty calories contributing only calories but no other useful nutrients like fibre, vitamins and minerals. Below are some tips on how to make better food and drink choices which are lower in sugar.


Fizzy cold drinks are packed with sugar. Read the labels and you will see some can contain up to 10 teaspoons of sugar. The best swap out would be to drink water which contributes no calories and will hydrate you well. Otherwise, you could swap it out for diluted fruit juice by adding half water to your fruit juice which helps dilute the natural fruit sugars so that your body can process them easier and the sugar content will be less. If you consider yourself a Martha Stewart you can even try make your own homemade iced tea by adding fresh or dried fruit to steeping tea and allow it to cool.

Breakfast is said to be the most important meal of your day as you start your metabolism, break your overnight fast and prepare your body for the day ahead. Majority of breakfast cereals are very high in sugar which will spike your blood sugar level and make it difficult for you to concentrate and function well. Swap out sugary cereals and try FUTURELIFE® ZERO with OATS and FUTURELIFE® ZERO. They can be enjoyed as a meal, shake or smoothie depending on how mad your mornings get. Plus they don’t have any added cane sugar with only 0.8 and 2.8g of sugar per serving respectively, provided naturally from the raw ingredients. 5


Sauces and condiments are a surprising source of sugar that consumers don’t think about. But once you start reading labels you could be rather shocked at how much they actually contain. There are so many so it’s not always very easy to avoid. The best way to reduce the sugar intake is to rather make your own. For example instead of a bought tomato sauce, swap it out for homemade tomato relish from tomatoes and onions. This can be time consuming so try find a local ‘tuisnywerheid’ or market that might sell them. Otherwise reduce your amounts that you use when choosing commercial brands.3


Yoghurt is thought to be a healthy snack and it can be due to the calcium, proteins etc. However, most flavoured yoghurts are another source of hidden sugars. Swap them out for plain yoghurt and add fresh fruit, dried fruit or nuts to it for flavour rather. The fruit may contribute natural sugars but then at least you are gaining the benefit from the fibre and vitamins and minerals inside them. Take care when buying low fat options of dairy as manufactures often increase sugar and salt content in lower fat products to improve the taste. Read the labels when choosing.3,5


It’s summer time and when it comes to dessert in sunny SA we often have rich creamy ice cream. Unfortunately ice cream is high in sugar which may not be a huge surprise but healthier swaps for ice cream may be a pleasant surprise. Freeze peeled cut up bananas and blitz them in a strong blender and you will be impressed at the similar texture and delicious taste. Or swap out the conventional ice cream for a fruity sorbet. They are made from more water and normally fruit juices which should be lower in sugar. Making your own would be better as some store bought sorbets can still have high sugar contents.3

Where possible it’s always encouraged making your own food to know exactly what’s going in, but it’s not always possible in our busy lives. Many companies such as FUTURELIFE®, however are trying to help by providing options, keep a look out for sugar-reduced products and be sure to read the labels to see what else is in there.

1. Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners. J Acad Nutr Diet. 2012;112:739-758.
2. http://www.who.int/nutrition/publications/guidelines/sugars_intake/en/
3. Thompson JL, Manore MM, Vaughan LA. Science of Nutrition. San Francisco: Pearson Education;2008.
4. http://www.jamieoliver.com/news-and-features/features/top-tips-recipe-ideas-to-reduce-your-sugar-intake/#EyDAGJD8fq0tt5Lg.97
5. http://www.nhs.uk/Livewell/loseweight/Pages/Healthyfoodswaps.aspx

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Heidi's Story
You were born with the ability to change someone’s life

These words mean so much more to me as a receiver of a wonderful gift, the gift to have another chance at life and to take a deep breath of this joyous and wonderful journey.
In my case it was more than just a good gesture or a glimpse of happiness, but a physical and emotional gift of receiving an organ that saved my life. I am a wife and a mother of two sons. I had a normal life which one always takes for granted, up until one loses something.

My Life changed on the 3rd of June 2009, when I decided to go see a doctor after a continuous shortness of breath. The doctor referred me to pulmonologist. Which at that point the doctors were amazed as I only had a 9% lung function capacity left, and had a nodule on my left lung.

The pulmonologist confirmed that my lungs have deteriorated and that I would need to have a double lung transplant. I was diagnosed with COPD Alpha1-antirysin deficiency.

This was a drastic change in my life and I had to be housebound I was also connected on a permanent oxygen machine as my lungs could not produce oxygen on its own. I could very rarely go out in public due to having a limited oxygen supply and had to carry it with me wherever I went. I was also in a wheelchair to keep my movement to a minimum.  It was at this time I was placed on the lung transplant list.

Years went by and I really started to lose hope up until one day, when I received a phone call in the early hours of the morning saying that they possibly have a match for me and that I had to come immediately. My son drove me to Millpark Hospital. This was on the 23rd September of 2013, 4 years after being placed on the list initially.

After this big operation I had a very difficult recovery process and started to set small goals for myself and slowly achieved them one by one.

This year is the best year for me so far and I have decided to join a gym and Run/Walk For Life. My goal is to participate in the National Transplant games this year October.

After this I wish to attend the Nationals in 2018 and ultimately I wish and hope to qualify for the World transplant Games that will be held in New Castle Gates in 2018 in the UK.

I truly want to thank my donor and also Run/Walk For Life for the motivation and training, without these beautiful lungs I wouldn’t have been able to walk or even consider the things I have achieved so far!

I’m so grateful for the second chance, I hope my story can motivate more people to start living active and healthy lives.

Please join Run/Walk For Life and also give the GIFT OF LIVE by registering to be an organ donor.


Reach For A Dream
We have some wonderful news!! Run/Walk For Life have teamed up with the well-known and loved charity Reach For A Dream Foundation. For those who don't know the Reach For A Dream Foundation, or what they do, they are a non-profit organisation that fulfils the dreams of children between the ages of 3 and 18 years, who have been diagnosed with a life-threatening illnesses. The foundation's mission is to help fulfil these children by using their dreams (whatever they may be ) to assist in their wellbeing while they fight their life-threatening illnesses such as cancer, cystic fibrosis, muscular dystrophy, kidney failure and blood disorders. With most of us being moms, dads, uncles, aunts, granny/grandpas, brothers or sisters, I have no doubt that being able to help children in need is something that we will all embrace.

We have stickers available that you can get from your branch manager. For a R10 donation, a sticker will be given, which will enable  you (after your session) to produce the sticker at your nearest Wimpy for a famous Wimpy coffee. If you are not a coffee drinker, you can still do the heart-warming thing and donate your R10 to this very worthy cause.

PLEASE let's make our first interaction with this very worthy cause a good one - let's make the dreams of as many kids as possible come true.

Renee Frese of Sharonlea proudly displaying her 500km distance peak, which in her opinion is far more superior than the distance certificate!!!
Busting Fitness Myths
By Angela Bentley
Date: August 2016

The nutrition and fitness world are riddled with myths and half-truths which can leave you feeling very confused and unsure what to believe. Today I will help to debunk 8 of the most common fitness myths.



Grahamstown RWFL Athletics members

Congratulations to the following two Run/Walk For Life Grahamstown members who excelled at the Eastern Province Athletics Awards ceremony for 2015. Jene Banfield (Left) was crowned Veteran Road runner of the year and Terri-Lynn Penney is the Sub Veteran Road Runner of the year. Well done  to these two athletes and to Stephen Penny, the Grahamstown branch manager.

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