Men's Fitness South Africa December 2016

dirk@mensfitness.co.za Call it Silly Season, or whatever you want, things are just more fun this time of year. For myself personally it is that in threefold: my wife gave birth to a beautiful baby boy two weeks ago, it’s quite a serious thing this, being responsible for an entire human being from now until forever. Talk about serious long-term commitment. There is just a sense of excitement that fills the air as you walk through your local shopping centre, the Christmas lights are flickering brightly and Boney M is blasting that Santa song as far as the ear can hear over the PA. It seems these shop owners put these up earlier every year, or I have lost my sense of time, possibly the latter. People are just happier around…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA, USA Jim Smith, C.S.C.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ, USA Ben Bruno Personal trainer, Los Angeles, benbruno.com PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy; coach, USA Track & Field; coach, USA Cycling, Bend, OR, USA WEIGHT LOSS Bob Harper Fitness expert; best-selling author of Jumpstart to Skinny; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABC’s Extreme Weight Loss Frank G. Bottone Jr., Ph.D., R.D. Author, The Diet Denominator: Fill Your Tank for Less “STRENGTH IS THE CEILING TO OUR POTENTIAL. THE GOOD NEWS IS, THAT CEILING CAN BE RAISED—THE STRONGER YOU BECOME, THE EASIER EVERY OTHER PURSUIT BECOMES.” RYAN MUNSEY Owner,…

ANY TIME Lion’s Head CAPE TOWN For a breath-taking view of the Mother City, take a hike up the Lion’s Head hiking trail in Cape Town. The hike is not too intense and is suitable for the whole family. Although somewhat steep at times, chains and ladders are available to assist you as you hike up the steep section of rocky faces. The peak forms part of a dramatic backdrop to the city of Cape Town and is part of the Table Mountain National Park hikingcapetown.co.za ANY TIME Big Rush DURBAN ■ Durban is home to the Big Rush Big Swing, which has the honour of being named the world’s tallest swing by the Guinness Book of Records. The 80m free fall is not for the faint hearted, and allows…

NO. 1 You’re cooking it to death ■ A recent Wakefield Research survey found that 76% of Americans cook broccoli for way too long—10 minutes or more—and 13% think high heat will actually activate its healthy enzymes. In fact, it’s just the opposite: Long, hot blasts of heat degrade essential nutrients and deplete the valuable phytonutrient glucoraphanin, which protects against oxidation and cellular stress. To max broccoli’s benefits, follow these cooking steps: • Cut florets into small pieces and slice stems thinly to rupture cell walls, allowing the enzyme myrosinase, a precursor to glucoraphanin, to form. • Squeeze a little lemon juice over chopped broccoli to help activate even more myrosinase. • Let broccoli sit for 5 minutes for maximum enzyme creation. • Steam the broccoli for up to 5…

■ Asian mushrooms have been picked and eaten fresh, or dried and powdered for thousands of years for use in traditional Chinese medicine. Now a new study is adding to their mystique—and their street cred. Eating one 114g serving of dried, reconstituted shiitake mushrooms a day for four weeks can boost your immune system by measurably increasing killer T cells and antibody levels— both competent assassins for the immune system, the University of Florida, USA, reports. Pick up dried shiitakes at a natural market and add them while cooking vegetable soup, or soak them for up to eight hours, rinse, and enjoy them with your favourite proteins and veggies. Maple syrup finally does something right ■ Your favourite pancake topper may be good for more than just, well, topping pancakes.…

■A stimulating hobby can keep your brain firing on all cylinders well into your late decades, a new Mayo Clinic study has discovered. The four-year research project, which involved 256 elderly subjects who showed no signs of dementia, found that those who regularly engaged in hobbies like painting, sculpting, playing board games, woodworking, knitting, and computer gaming showed a significantly lower risk than normal for developing mild cognitive impairment, or MCI. Not surprisingly, participants who began pursuing their hobbies around midlife had better results than those who started later; in fact, the earlier you start, the better, says study head Rosebud O. Roberts: “These activities are important to maintaining brain health, so find an activity that works with your schedule, and continue it throughout your life”.…