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A Lazy Man’s Guide to Being Healthy



So it’s the month of the ‘Mo,’ a month to focus on men’s health – and what better a reason to do a little research on what it takes to be healthy. Luckily we have some great friends over at Paragon Fitness/Crossfit RIED who just so happen to be experts on the subject!

We asked them a few questions, and hope that their answers inspire you to get in shape this summer.

Q: Nowadays with computers and cellphones, being in good shape is harder than ever as we want everything NOW! So… Is there a fast, easy way to get healthy and fit? 

A: There isn’t. Not if you want lasting results. It takes dedication, hard work and a good plan to make a change that is going to last a lifetime. The effort is totally worth the end result.

Q: Now that we’ve got the nitty gritty out of the way, How often should I workout?

A: When starting a new training program, 2 sessions per week is sufficient. Your body will take some time to learn new movements, skills and to gain a base level of strength and fitness, so give it time. Once you’ve gotten into the swing of things take your training up. 3-5 times per week is what we recommend depending on your level of strength and fitness an how strong and fit you would like to get.

Q: Let’s take a minute to talk about those rock-hard abs. We all want them, how do we get them?

A: Abs are truly made in the kitchen, meaning no matter how strong you may be able to get your abs, or how much focus you put into training them – if you don’t eat well enough to get to a healthy body fat percentage, you may never see them! So get your eating habits on point to win at the game of abs.


Q: We know all about carbs, calories and all that jazz, but seriously, how many calories does it take to burn one kg of fat?

A: The old school way of thinking that calories in must equal calories out isn’t actually true. When it comes to food, a calorie isn’t always a calorie. Meaning 100 calories of butter versus 100 calories of vegetables may be the same amount of calories on paper, but I think you can work out which one you should rather eat. Eat the right kind of foods and get good quality training in, then you never have to worry about calories again.


Q: Is it true that diet is 90% of the work?

A: I wouldn’t say quite 90% but it’s at least 60%. Some people may need to pay better attention to their diet than others to get their desired outcome, but 60-90% is the range to work in. Quality food in your body is going to make sure you have sufficient energy for sessions, are recovering well after sessions and get to a body fat percentage where you can see the results of all your hard work!


Q: What would you recommend for a quick 20-30 minute workout?

A: Something that involves as many muscle groups as possible! Compound exercises, complexes and HIIT will be your friend in maximising what you get out of a session in as little time as possible. CrossFit, Kettlebell lifting, TRX suspension training and calisthenics are some great training tools to get results in minimal time. A good coach is your best bet in making sure you have the best tools at your disposal.


Q: Lastly, what is one piece of advice you have for keeping fit and healthy?

A: Don’t give up!! It can be a tough road to get to your goal, especially in the beginning, but I have yet to come across a person, who once having gotten there, has said the journey wasn’t worth it. The end results are always worth the body that is a little tender some days, the earlier mornings or later nights, the meal planning and the gym fees, so never be afraid to start. Your future self will thank you!

Are you ready to get fit?

Paragon Fitness / Crossfit RIED are giving away a 8 week UpSkill course* to one lucky reader!
Simply comment below and you could be on your way from dad-bod to six pack.

*Upskill is our 8 week course for beginners of CrossFit and Hardstyle Kettlebell lifting. It’s a progression based program, with 2 sessions per week, where instruct the fundamentals of Olympic lifting, Power lifting, Hardstyle kettlebells, Calisthenics, Gymnastics and Plyometrics.

Check out Paragon Fitness/Crossfit RIED on the Durbanite Directory


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  1. Jacques Kleynhans

    17 November 2016 at 6:07 pm

    Pick me I’m fat!

    • Nick Ferreira

      17 November 2016 at 10:50 pm

      Dude! Are you back in Durban?

      • Jacques Kleynhans

        18 November 2016 at 12:17 am

        Will be in December for a good long while! Meet up, or even better meet at Paragon and train together!

  2. Jacques Kleynhans

    6 December 2016 at 4:55 pm

    Did anyone win this?

    • Nick Ferreira

      17 August 2017 at 1:59 pm

      haha yeah someone did 😛

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I heart Market – February Sale Market Saturday 3 February: 9am – 2pm



February is the month of love and the I heart Market will celebrate with its traditional bi-annual “sale” market on Saturday 3 February from 9am to 2pm at  Northlands Primary School, in Durban North.

Following two busy and packed festive season markets in its new home at Northlands Primary School, which was well received by customers, February’s I heart Market will offer a range of discounted products.

“We were over the moon with the turn for our first markets at Northlands Primary, with a steady stream of customers, and great sales for our traders who are all small business entrepreneurs,” enthuses Manager of the Market, Tanith Molliere. “Our February market is kind of the “January Sales” market with great offers to help those budgets that may have been stretched during the holidays.”

February’s Market promises a magical shopping experience with wares created with love and care by local artisans and small businesses, reflecting a deep commitment to their artistry and craft.  With Valentine’s Day just around the corner – there will also be a gorgeous array of “romantically-inspired” products available.

As always, the market is filled with handmade treasures ranging from fine leather goods, unusual ceramics, exquisite jewellery and accessories, innovative visual art, home decor, plants, clothing, condiments and pickles, cured meats, a delightful selection of delicious baked goods. Of course, the usual mouth-watering array of food truck eats, catering to every palate including vegan and vegetarian.

There is also a secure play area for children between the ages of 1 and 6, with qualified Teacher’s Assistants in attendance available for the morning for those parents who want to take a break to shop or enjoy some delicious food. There is a fee of R100 for the morning or part thereof. A “pram park” is also available for people to leave their prams whilst shopping to help avoid congestion in the hall.

The market is housed in the school hall and surrounding gardens from 9am to 2pm, and takes place rain or shine as most of the traders are under cover.  Parking is available in designated school areas, with security guards to ensure a safe and enjoyable experience.

For more info contact

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East Coast Radio House + Garden Showcases Diverse Crafts and DIY Experiences




The East Coast Radio House + Garden Show is back, and this year it promises to be a haven for craft enthusiasts and those seeking interactive DIY experiences. Crafting has come a long way from scrapbooking and papier-mâché, we have an incredible line up of specialist crafters that will expand your imagination! With a focus on engaging activities for all, this year’s craft traders will offer a variety of hands-on experiences at their stalls. From crafts for the kiddies to offerings for health and beauty enthusiasts and creative entrepreneurs, visitors can expect an exciting showcase of talent, innovation, and creativity.

Craft for the Kiddies
A Toy for You, distributor of toy brand Melissa & Doug, will be a highlight of the East Coast Radio House + Garden Show. Renowned for their classic wooden toys and realistic pretend play sets, Melissa & Doug products inspire creative thinking through screen-free open-ended play. At the show, visitors will have the opportunity to see and purchase top Melissa & Doug items that are well-crafted and designed to ignite the imagination. The exhibit will also feature a colorful and creative play zone where children can engage with popular toys, such as a wooden kitchen, art easel, and wellness area. Daily themed activities, including sand art and slime workshops, will also be hosted, providing children with countless ways to encourage creativity, imagination, learning, and discovery.

Craft for Health and Beauty Enthusiasts
Alchemists’ Lab offers a unique and new way to experience self-care. With a focus on discovering top-notch, safe, and naturally derived skincare products for diverse skin types, The Alchemists’ Lab sources and develops high-quality, locally sourced ingredients. Visitors to their exhibit will have the opportunity to engage in a live interactive Bath Bomb and Bath Salts Station. Participants can personally tailor their products using premium ingredients, choosing scents, colours, and botanicals to create bath bombs and salts that suit their preferences. This immersive crafting experience allows individuals to unleash their creativity and produce items that bring joy and tangible health benefits. In addition to exclusive show discounts, visitors who tag Alchemists’ Lab on social media will receive a promo code for their online store. Every purchase made at their stall during the House + Garden Show will enter visitors into a giveaway to win an entire range of their products.

Craft for Creative Entrepreneurs
Cricut™, a worldwide phenomenon and pioneer in smart cutting machines, opens doors for small business owners and creative individuals through their user-friendly app and versatile devices. Their cutting-edge technology enables the personalisation of various items, from custom cards to unique apparel. At the East Coast Radio House + Garden Show, the highly anticipated EasyPress 3 will be made available for purchase. This portable heat press combines speed and convenience with the genius of the Cricut Heat™ app. Visitors at the Cricut stand will have the opportunity to participate in a “spin the wheel” activation and win the chance to personalise a mug, water bottle, or t-shirt free of charge. The aim is to inspire creativity through hands-on experiences, ensuring that everyone leaves the Show with a sense of accomplishment and takes home a personalised item they can cherish. Make sure to visit the Cricut stand for daily prize giveaways and stand a chance to win an exciting Business In A Box competition.

“The East Coast Radio House + Garden Show offers a unique platform for craft traders to showcase their talents and engage visitors in exciting DIY experiences. Whether it’s exploring the world of imaginative play, indulging in self-care through customised products, or unlocking creativity for aspiring entrepreneurs, you will find an array of creative exhibitors ready to inspire your inner artist,” shares Cairey Baxter-Bruce, Show Director of the House + Garden Show.

For more information and to stay updated on the latest news about the East Coast Radio House + Garden Show sponsored by Plascon, visit or follow @housegardenshow on Instagram and Facebook.

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Green Corridors LitterBooms Team Urges Action to Combat Plastic Pollution on World Oceans Day (8 June)



As part of its observance of United Nations World Ocean Day (8 June) Durban-based Green Corridors urges action from citizens to combat plastic pollution as part of its drive to try to reduce the amount of plastic waste flowing into the oceans in our rivers.

World Ocean Day is an observance day set to remind all global citizens of the “major role the oceans have in everyday life. The purpose of the Day is to inform the public of the impact of human actions on the ocean, develop a worldwide movement of citizens for the ocean, and mobilize and unite the world’s population on a project for the sustainable management of the world’s oceans.”[1]

1869: Photo by Val Adamson: Jabulani Ngwenya and Sifiso Luvuno – Green Corrirdors Team community members from Johanna Road clear the waste from the litter boom on an Umgeni River tributary.

One of the critical interventions that countries are looking at is how to prevent plastic going into the ocean. Green Corridors, is an NGO that looks after green spaces and supports communities to work with these spaces, has installed 16 litterbooms onto waterways in the eThekwini Municipality to minimize the flow of plastics into the Indian Ocean.

These litterbooms are large plastic pipes that trap floating waste; the waste is collected by local community co-ordinators, and sorted. Plastics that are not able to be recycled are taken to the Green Corridors KwaMashu Materials Beneficiation Centre and through a process combined with other materials are converted into “green” pavers.

Siphiwe Rakgabale: Green Corridors litterboom co-ordinator and director of Tri-Ecomvelo, Siphiwe Rakgabale at a previous SAFRIPOL/Green Corridors beach clean up

Green Corridors’ litterboom co-ordinator, Siphiwe Rakgabale, says, “There is something like 75- 199 million tons of plastic waste floating about in the oceans, mostly flowing into the sea from rivers. This plastic pollution not only endangers marine biodiversity but also contributes to climate change.”

“Last year Green Corridors were able to remove 2 tons of plastic from our 16 litterbooms,” says Rakgabale. “But this is a fragment of what could be captured and redirected. The waste comes down these water ways through the inappropriate use of storm water drains, lack of waste management services around informal settlements and lack of awareness amongst consumers about the impact of the products they buy”

Green Corridors is calling upon governments, businesses, communities, and individuals to take action and support initiatives that help to minimize the waste flowing into the oceans.

“By investing in sustainable waste management systems, promoting recycling, and raising awareness about the importance of reducing plastic consumption, we can create a positive and lasting impact on our oceans and the planet as a whole,” says Rakgabale.

Aerial view of Blue Lagoon and Durban’s spectacular coastline – with the Beachwood Mangroves in the foreground. Reasons to care for our waterways and ensure we keep waste away from the rivers as they affect the health of our oceans. Green Corridors has 16 litterbooms set up on rivers around Durban to try to prevent waste from flowing into the oceans. Photo TCM Photography/Green Corridors

Green Corridors will participate in a number of events during the month of June to create awareness around waste management and recycling related to the oceans:

  • On Saturday 10 June at the World Oceans Day Swim Green Corridors will have a stand at the Durban Beach Club where you can meet the team involved in the litterboom, and clean-ups.
  • Also on Saturday 10 June from 2pm, the KwaMashu School of Dance Theatre will be performing at the Global Water Dance Festival at Green Corridors – Green Hub open Grass area.

For more information about Green Corridors go to

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