Smart local swaps
Make it easier in SA
Use hake instead of salmon.
Use pap in controlled portions instead of imported grains every day.
Use spinach, cabbage, butternut and carrots as staple veg.
Use Jungle Oats, All-Bran, eggs, tuna and chicken as budget-friendly anchors.
Workout pairing
Simple weekly training
Mon: Upper body + 20 min walk
Tue: 30–40 min brisk walk
Wed: Lower body
Thu: 30 min walk or cycling
Fri: Full body strength
Sat: Long walk
Sun: Rest + meal prep