Innholdsfortegnelse for April 2016 i Men's Health South Africa

I just can’t pee when someone is standing at the next urinal. CHARL, MELVILLE Don’t worry, nobody wants to be your spotter at the pee trough. This sounds like paruresis, or shy bladder syndrome. While it’s not exactly normal, paruresis is pretty common.The causes of the social phobia are unknown, but clearly something about the act of peeing makes you anxious. That means whenever you try to take a leak in a less-than-private setting, your sympathetic nervous system sends out adrenaline and andepinephrine. These hormones tighten the muscles in your bladder neck and prevent urine from flowing, explains urologic oncologist Judd Moul. (The bowel equivalent is called parcopresis.) Cold and allergy medications that contain epinephrine can also dam up your stream, he adds. For a quick fix the next time…

12% Less chance of dying of heart disease (3 to 4 cups/day) 20% Reduction in stroke risk (>=4 cups/day) 40% Reduced risk of head and neck cancers (>=5 cups/day) 53% Lower rate of cognitive decline (Between 1 and 6 days/week)* STEALTHY HEALTH FOOD AMARANTH What It Is A grain with a robust, slightly sweet flavour. Why It’s Healthy With 523 kJ, five grams of fibre and another five of complete protein in just half a cup, this grain fills you up without piling on empty kilojoules. How to Eat It Try amaranth as a rice substitute in soups or side dishes. For extra flavour, simmer the grain in chicken or vegetable stock instead of boring water. BREATHE EASIER ORDER THE FISH OF THE DAY Eating fish may cut your odds…

As a stunt performer, one of the crucial requirements is learning how to fall properly. This may seem simple, but falling correctly is an essential part of being an acrobat and stunt man. “I don’t know how many times I’ve avoided injury just by using the right technique,” says Livanos. “The best way to learn is to take a few beginner parkour classes – it’s a movement form which teaches you to use your body in the most fluid and useful way, and all in an urban setting. A lot of this instruction is learning how to fall correctly.” Livanos has taken years to learn the correct technique, and doesn’t suggest someone try falling just for fun – but if you do fall accidently, use these pro tips to your…

THE SEXIEST WOMEN IN THE WORLD want Ted Gibson. Angelina Jolie, Jessica Chastain, Anne Hathaway and other A-listers line up for him – for haircuts, at a price of R20 000 a pop. But while Gibson was growing his salon empire and making hot movie stars look even hotter, his girth grew too, and his sleek look fell by the wayside. “I just wasn’t exercising as much as I had been before,” says Gibson, 50. “And the weight slowly crept on” As a 1.9m, 90kg ultralean bodybuilder in the early 1990s, Gibson had always been a naturally big, muscular guy. “But last July I hit 127kg,” he says. “I had less energy and my back hurt. I wanted to look amazing for my impending 50th birthday.” So Men’s Health paired…

In sports, the difference between first and last can be a matter of seconds. A fan-based cardio machine – like the Assault bike, Concept2 rower or SkiErg – can teach you to persevere because it uses air resistance. While you row or pedal, you move fan blades that battle lift and apply drag. So the faster you go, the harder it becomes to increase your speed, says astrophysicist Neil deGrasse Tyson, host of Star Talk on the National Geographic Channel. “If you’re rowing 500 metres in 1:31, you’d need nearly three times the effort to take a second off your time than if you were rowing at a two-minute pace.” A great goal for a 500-metre time is 1:30. PRO TIP Emphasise pushing with your legs, rather than pulling with…

I CAN SQUIRE ERIN AROUND, BE HER FRIEND, AND IT IS ALL IN CONTROL. WHY NOT? I’M A MAN OF ACCOMPLISHMENT, OFFERING HIS ARM. IT IS SMOOTH. IT IS EASY MY SON SAM IS AWAY AT VARSITY SO ONE one summer sunday afternoon I take over his room and lie on his bed, surrounded by rock ’n roll posters, to watch the rugby. Around halftime, my wife comes in: “I just went into your e-mail to read one from Sam, and there was one from Erin. Sam’s I’m glad I read; Erin’s I wish I hadn’t. But at least now I know.” “Know what?” “Go read it.” Karen leaves Sam’s room. I don’t move. The Lions are ahead by 3. Anyway, there’s really no reason to race downstairs to the…

Manscaping: how much do women really care about my junk(gle)? REINO I posed this question to a bunch of girlfriends. “Neat, but not prepubescent,” was the comment that got the most enthusiastic nods. “A man needs to be manly.” While grooming and neatening is encouraged, going clean shaven was a unanimous turn-off for this group. Do you have porn star aspirations, narcissism, too much time on your hands? Overpruning is viewed with suspicion. My girl subconsciously flirts with other men – how do I stop myself from being jealous? RIKUS Two things to check in on. One, is she friendly with everyone, and are you interpreting friendliness for flirting? Two, how secure are you both in your relationship? If you’re feeling insecure, you could be reading signs that aren’t there;…

1/ Find a routine and commit Listen to your body, but never stop moving. Go for a skate or surf, or just take a walk outdoors. 2/ Get an insulin blood test It’s just one way you can understand your body better. 3/ Identify when you eat badly and fix it But you can have a cheat day. It shocks a fit body and keeps the metabolism working. 4/ Join healthy communities Find like-minded people in whatever you enjoy: Crossfit, running or cycling groups. 5/ Watch out for markers If you have to lie about it, or it’s affecting relationships or daily functioning, then you have a problem.…

1/ Do Some Digging While it’s possible to be a great PT and only be on social media, most of the best trainers have a website. Google their name and check out their credentials. 2/ Sharing is Caring If they’re stingy with their secrets, it’s a telling sign. Do they educate others or do they just brag about themselves? No information usually signals a poser. 3/ Read Between the Lines A trainer’s lingo provides a lot of clues as to their credibility. Terms such as “do you even lift?”, “fuuaarrkk” or “gainz” are big red flags. Respectable coaches act professionally. 4/ Give Shortcuts Short Shrift Health is about balance and long-term goals. Quick fixes are big no-nos. Good coaches know there is no substitute for consistent training, nutrition and hard…

Find a box that prioritises you “If the coach tells you to attend a group class before he knows you, your history, and your goals, stay away,” says Douglas Chapman of CrossFit Ann Arbor. Think low trajectory “Form and frequency always come before intensity,” says coach Ben Bergeron. Attend class three days a week for at least five weeks before even thinking about adding weight. Scale down the WOD Don’t be too proud to do an easier version of an exercise in your WOD. That’s how you improve. If you’re not sure a move is right for you, use this rule: If it causes dull pain in your muscles, go. Sharp pain in your joints? Skip. Boost your mobility hygiene Practicing mobility should be like brushing your teeth, says PT…

Sirrus Comp Carbon Bike Quick and comfortable – who needs traffic anyway? R23 000 Specialized Vintage Celebration Shades Tortoiseshell works just as well with suits as casual tees. R2 280 Persol at Luxottica Sports Blazer Comfier than a suit jacket – and classy enough for a first date. R3 399 Le Coq Sportif YSL La Nuit Del Homme With its spicy undertones, this is the perfect scent for winter. 100ml R1 450 Edgars Tote Backpack Briefcase not your thing? This versatile backpack doubles up as a tote. R779 River Island Neopulse Spinner 55cm Weighs just 2.2kg, and is tough as nails. R4 695 samsonite.co.za Slim Fit Jeans For a reliable middle ground between work and play, go for midtone blue. R599 Old Khaki Texture Cream Gives your hair a sleek…

WE RECENTLY HAD FRIENDS FROM NEW YORK STAY WITH us before their wedding in the Winelands, bringing over 40 guests from around the world for a sunny Cape celebration. Of course, we climbed, toured, swam and cruised our way around the city. They marvelled at our lifestyle and access to nature, great food, wine and relaxed way of life. To them, we had our priorities right. To us, their cool Brooklyn life looked damn enviable. It was like a tale of two cities. Amidst all the comparisons, I was reminded of the theory that New Yorkers are always looking for one of three things: a job, a partner or an apartment. Having all three is considered a rare state of supreme balance and the theory goes that just as you…

Look around your kitchen. What do you see? If you said “cookies,” there’s a good chance you’re overweight. Junk food on the kitchen counter is likely to lead to weight gain, a study in Health Education & Behavior found. Among men who kept baked goods visible in their kitchen, 39% were obese while just 6% were slender. (A bowl of fruit was more typical for the slim guys.) When you’re hungry, you grab the first quick, no-prep snack you see, says researcher Dr Drew Hanks. So keep low-kJ options – like pre-portioned bags of nuts or fresh fruit – at the ready.…

Master the Craft A cider revolution is blossoming in SA. Rob Heyns of League of Beers says in the past this orchard brew was seen as a sweet beverage for less experienced drinkers. But brewers have uncovered that there’s more to the apple than meets the eye: there’s real flavour here. Pop a cap and start drinking. RULE 1 Pick your flavour. No two brews are the same. Look at the array of cultivars available to the artisan: Golden Delicious, Honeycrisp, Northern Spy and Granny Smith, to name just a few. And that’s not counting pears. Test the fruits of their labours and each bottle will be a new experience for your palate, says Heyns. RULE 2 Dodge a vicious kJ hangover! We found that many larger producers’ ciders have…

Tech Ancient Nokias, cables for long-lost cameras, and depleted batteries – this is population: man drawer. You’re not going to miss them. Tickets That rugby match was almost a decade ago but you’ve still got the tickets (and the pizza menu from the same year). Unless you need an alibi, it’s time to track down a shredder. (Ex)tras A messy breakup is no excuse to collect clutter. Hanging onto her stuff is not good for the soul, especially when its her shoes: that’s just creepy. Keys You’ve got keys for the car you wrote off when you were fresh out of school, keys for your old flat, and more keys that lead absolutely nowhere. Unless one of them unlocks a secret vault, seriously, just chuck ’em.…

My wife has her heart set on a bulldog, but I think they’re too slobbery. How do I talk her into the Alsatian I’ve always wanted? First, take a seat. Stay. And now... prepare to roll over. You really need to learn a new trick about this one. There’s no such thing as a purebred best friend. So instead of setting your sights on some fancy designer dog, head out to your local rescue with the wife. Stroll past those little death-row cages filled with pups on borrowed time. By the time you get to the end, you’ll both know which dog you want to take home. It’ll be the one banging a tin cup against the bars and looking at you with giant, pleading eyes, saying, “For God’s sake,…

AGE 26 LOCATION Parow OCCUPATION IT Director HEIGHT 1.76m WEIGHT BEFORE/AFTER 120kg /76kg TIME TO GOAL 2 years The Gain / Up until I entered the working world, I didn’t have any issues with my weight. I only really started gaining weight when I started working at my first real job. I sat in front of a laptop the whole day giving IT support to end users. Because each working hour was important (and was part of the billing and income for the company), I didn’t have any time available to make lunch or find myself something healthier1 to eat. Unfortunately, there were plenty of fast food shops in Montague Gardens, so I ended up eating cheap, unhealthy meals, like pies, fish and chips, Gatsby’s and chip rolls, every single…

1/ Keep the Sides Tight To make your face appear longer and leaner, go short on the sides and longer on top, advises Gibson. Tell your barber to use a number 2 guard when he clips the sides, and ask him to leave 5 or 6 cm on top. 2/ Lighten Up You may think highlights are for women, but adding some slightly lighter touches to the hair on top of your head is an easy way to look better without lifting a weight. “This draws the eye to the top of your head,” says Gibson. “That helps you look slimmer – and taller.” 3/ Watch Your Back Depending on your body type, the shape of your hair neckline can make you look 5kg lighter or 5kg heavier. “Guys with…

DESIGNED BY Pat Davidson, training director at Peak Performance in New York BEST FOR Burning stubborn body fat and building solid muscle EQUIPMENT Medicine ball, box, dumbbell or kettlebell, cable machine, Swiss ball, barbell, bench, prowler plus weight plates (optional), low step or mat KILOJOULES BURNED 2 092 to 2 928 TIME 60 minutes *As measured by a fit 1.9m, 84kg man using a Polar M400 heart rate monitor DIRECTIONS For the warmup, complete 3 sets of the first exercise and then 3 sets of the second one. Then do 3 rounds of circuit A, followed by 3 rounds of circuit B. For each circuit, complete all your reps of one exercise, rest 60 seconds, and then move on to the next exercise. For an additional challenge, perform one of…

1 Mussels in Beer Serves 2 There’s a reason these molluscs rhyme with muscles: they’re packed with protein – 24g per 100g – and come with less than a gram of saturated fat. Give them some extra man points with a pint of your favourite brew, and soak it all up with a slice of sourdough. INGREDIENTS 1 TBSP OLIVE OIL 1 TBSP BUTTER HALF A STICK OF CELERY, CHOPPED 1 SMALL ONION, DICED 150G CHORIZO, SLICED 1 TSP CHILLI FLAKES (OPTIONAL) 250G BABY TOMATOES 1.5KG FRESH MUSSELS 1 BOTTLE BEER (YOUR FAVOURITE IS FINE)TOASTED SOURDOUGH TO SERVE HOW TO MAKE IT 1/ Heat the oil and butter in a large pot until the butter is foaming. 2/ Add the celery, onion, chorizo and chilli and sauté for a few…

THE STRANGER AT THE HOTEL BAR YOUR FANTASY You’re on the road. A cutie makes it clear she wants you. That king-size bed in 524 beckons. PICTURE THIS Explaining genital herpes to your wife (condoms aren’t foolproof, dude). Worse, your fling could turn into a cling, says Helen Fisher, author of Why Him? Why Her? Hey, look: a new friend request! YOUR COLLEAGUE YOUR FANTASY You’re “work spouses”. One happy hour, your knees touch, you get the tab, and then... PICTURE THIS A martini in your face. Men tend to be more attracted to female pals than vice versa, the Journal of Social and Personal Relationships reveals. And just wait till she tells her loudmouth BFF in Accounting. AN ONLINE RANDO YOUR FANTASY This woman really does want a no-strings…

Just when you thought you knew everything about human sexuality, along comes a new study that makes you feel like your dad probably did when someone explained bukkake to him during Cards Against Humanity. For an article in the Archives of Sexual Behavior, researcher Jennifer Rehor surveyed 1 580 women in the kink community about their participation in 126 erotic and sexual behaviors. It’s a gold mine of modern sexual terminology – not to mention a highly stimulating read. Some of the findings won’t surprise you; 85% of participants enjoy receiving a good spanking, 75% want to bite lovers and 85% are into “light” bondage. But then it starts to get weird. Fifteen percent are into “imposed masculinisation” and 35% enjoy “forced cross-dressing,” both of which seem a bit pushy.…

Russell Bateman @russellsbc FOLLOWERS 79 300 QUALIFICATIONS Certified PT SECRET INGREDIENT Slow-motion workout videos of scantily clad models from his provocatively named Skinny Bitch Collective OTHER BUSINESS Workshops and classes exclusively for women Keith & Kevin Hodge @officialhodgetwins FOLLOWERS 328 000 QUALIFICATIONS None SECRET INGREDIENT Identical twins offering funny workout videos, along with analysis on current affairs OTHER BUSINESS A range of supplements and gymwear Joe Wicks @thebodycoach FOLLOWERS 457 000 QUALIFICATIONS Undergraduate degree in sports science SECRET INGREDIENT Snappy, #leanin15 recipe videos, and cheeky chappy demeanour OTHER BUSINESS Training plans; deals with food brands Rachel Brathen @yoga_girl FOLLOWERS 1.600m QUALIFICATIONS Certified Yoga Instructor SECRET INGREDIENT The universally appealing combo of yoga, beaches and bikinis OTHER BUSINESS Workshops and sponsored posts Kayla Itsines @kayla_itsines FOLLOWERS 3.6m QUALIFICATIONS Certified PT SECRET…

As a husband, father, homeowner and perhaps boss, he’s further up the mountain but his backpack feels heavy. He might wake up one day and discover that he now weighs, oops, 100kg, with very little of it muscle. He might find nothing in the tank for sex if it’s a Tuesday and past 9:30pm. Maybe he hasn’t met all the goals he set at 30. Worse, maybe he did.¶ These are complicated burdens. Attempting to fix any one of them could be a huge challenge. How convenient, then, would it be if he could pop a pill that purported to be the rejuvenating answer? Given the choice between making life changes and filling a prescription for testosterone, it’s an easy decision. But is the easy answer an effective one?…

No one messes with Deputy Sheriff Jon Pera when he’s doing rounds at the Men’s Central Jail in L.A. Pera’s physique commands respect, and the fact that he’s a four-time qualifier for the CrossFit Games doesn’t hurt either. He can deadlift 225 kilos and squat 215. “The inmates recognise me from ESPN now,” says Pera. “They ask me for workout advice.” Pera’s CrossFit journey began in 2009, when a fellow deputy introduced him to the concept of mixing movements from different disciplines, including gymnastics, Olympic weightlifting and athletics. Fitting in these workouts is tough, given his full-time job and three kids. “Everything is scheduled to the minute,” he says. “I do a morning and an evening session. My goal is to win it all,” he says. “But there’s a lot…

He’s known as Danny Broflex. His résumé reads, “Go so hard!” His skills are “Being strong and having a hairless body.” This popular YouTube personality – a 2016 reincarnation of Hans and Franz, but with real muscles – captures the true spirit of CrossFit. Danny’s real name is Dan Bailey, a former Ohio University track star who’s been a trainer with the US Department of Defence and is an ambassador for supplement company Progenex. Bailey built a career from his success at the Games, and his achievements in and out of competition loom large. He can clean-and-jerk 155kg and run 400 metres in under 50 seconds. He has finished in the top 10 in all five of his CrossFit Games appearances. But Bailey has goals beyond his biceps. Last summer…

US designer Michael Kors is best known for his aviator shades and his love of Palm Springs style. As most guys reach for boring flannels and heavy jackets, we asked the fashion icon to share a few of his favourite moves to liven things up. SCORE YOUR FIRST TOUCHDOWN A down parka is your best defence against plummeting temps. Fur trim instantly reads both luxe and practical. “Pull up the hood and you won’t have to deal with a hat,” says Kors. TAKE A FEW GAMBLES If you usually dress conservatively, try rock ’n roll accents, suggests Kors – one easy way is to incorporate a subtle leopard print into a traditional piece like a tie or a weekend bag. GET HOOKED ON A FEELING A textural knit like a…

AVOID THE CHILLS SLIM QUILTING PATTERN IS WIND-PROOF AND WILL HELP KEEP YOU WARM DRESS IT UP LOOK FOR A FABRIC LIKE WOOL, CORDUROY OR TWEED TO TURN YOUR EVERYDAY WINTER INTO A STYLE STATEMENT POP OF COLOUR THE COLOURWAY WILL MAKE SURE TO BRIGHTEN UP YOUR WINTER GEAR THREE WAYS TO WEAR IT VESTS ARE ALL ABOUT VERSATILITY. THESE OPTIONS CAN HELP YOU EMBRACE THE FULL RANGE OF THIS CLASSIC LAYERING PIECE 1 A checked shirt under a vest provides warmth and durability while also adding an edgy hit of pattern and texture. 2 You’ll move easier with layers than with one bulky coat. Plus, you can add or subtract layers as temps change. 3 For dressier occasions, choose a vest with a slimmer profile, and steer clear of…

Old school is always, always cool. Quality suits have stood out from the crowd for decades, thanks to their classic, well-tailored silhouettes and luxury fabrics, like wool. To give it a truly modern feel, ditch the stuffy shirt for a relaxed but fitted turtleneck jersey – a little bit of sophisticated surprise goes a long way. TURN HEADS Fabrics count – a blazer in tweed, herringbone or even ombre wool, like this one, adds effortless charm. If it comes with a lapel pin or pocket square, even better. Look to a two-tone texture for a modern look that works in the office or at the bar. Ditch that bulky sports watch, and go with a leather or metal-link strap. BREAK THE RULES Suits are more than the sum of their…

STEAL A BRIGHT IDEA A DARKER KNIT IS THE PERFECT FOIL FOR A WHITE SHIRT AND CAMEL TROUSERS. CHOOSE A COLOUR THAT MAKES YOU HAPPY QUIT THE BAND A STYLE THAT’S TOO CINCHED AT THE WAIST JUST EMPHASISES YOUR BELLY. KEEP THE BOTTOM OF THE SWEATER FLAT, NOT FITTED RESPECT THE NECK MATCH YOUR COLLAR STYLES. V-NECKS WITH V-NECKS, CREW WITH CREW... THREE WAYS TO WEAR IT A SMART V-NECK JERSEY IS ONE OF THE WISEST INVESTMENTS A MAN CAN MAKE. USE THESE LOOKS TO SHOW OFF YOUR GOOD TASTE 1 Medium thickness is a good, casual choice. (Superthin can be revealing, and thick weights look chunky.) 2 If you’re layering, avoid shirts with bulky pockets. They’ll show through the sweater and distract from your look. 3 To dress it…

White potatoes: are they really that bad for me? BONGINKOSI, CENTURION Spuds aren’t duds. True, many nutrition gurus are tater haters because people smother them in cheese and bacon. But once you strip away the toppings, these tubers begin to look, uh, tubular. Just one large white potato with skin provides nearly half your recommended daily B6, which converts carbs into fuel and helps you metabolise protein and fat, says nutrition expert Alan Aragon. Plus, white spuds pack more potassium per serving than almost any other vegetable, an Advances in Nutrition study reports. That’s big: low potassium is linked to higher risks of hypertension and stroke. To make oven fries, slice potatoes lengthwise and toss to coat in olive oil, chopped rosemary, salt and pepper. Bake at 230° until tender,…

Those three sliders you just inhaled? You barely noticed them. So try something new: mindfulness. In one study, people who scored low on mindful behaviours were 34% more likely to be obese than high scorers. Contemplate your eating – before, during and after. Step one is to know the difference between physical and emotional hunger. If it’s physical, feed it with good fuel, like protein or vegetables. If it’s emotional, find three words to describe how you feel (bored, frustrated, horny) and find ways to deal with the cause, says Susan Albers, author of Eating Mindfully. BELLY SHRINKER PEAR DOWN YOUR GUT Pear eaters weigh nearly 3½ kilos less than people who shun them, even if both groups’ kJ intake is roughly the same, a study of 24 800 people…

Take these three steps before buying new sneakers. They look sharp. Check. They’re on sale. Check. The sexy shop assistant says they make your calf muscles pop. Double check. But before you swipe your credit card, make sure those new sneaks do more than swaddle your hounded dogs. Your shoes play a big role in protecting your pelvis and hips, says Lori Thomsen, a physical therapist in Lincoln, Nebraska. Thomsen warns that your muscles, ligaments, and tendons can quickly become overstressed if they’re not given proper support. That leaves you more susceptible to injury – and less competitive in your sport. So no matter how awesome the shoes look, stop and perform our three-point inspection. If those sneakers fail the tests on the right, leave them in the store. STEP…

YOU’VE PUT IN THE HEAVY LIFTING IN THE gym but you spend the rest of your time hunched over a desk. These quick stretches will keep you mobile so that muscle isn’t just deadweight. Mann says being more elastic will help you bounce back after a hard session and improve your range of motion. Best part? It’s a major stress reliever. Try these manoeuvres next time you’re mousing around the web. 1 Sitting Cat In your chair, round your back all the way down, as if you are looking into your lap. You’ll look like you’re contemplating your existence – it adds character, and mobility. 2 Shoulder Rolls With your back straight, roll your shoulders, up, back, down and around. Also your new dance move... No, please, don’t. 3 Quad…

Hearty handshakes are what makes South Africa great. But we live in a sensitive world now, and apparently, shaking hands just doesn’t show enough phoney love. Everybody’s man-hugging: the bogus hug-and-pat maneuvres that feel kind of like being burped. Want to show manly affection? Try a firm grip and a round of drinks. Here’s why: according to the Albert Mehrabian Communications series of studies... 7% of all emotion is communicated by what you say 38%...is in how you say it, and 55%...is through nonverbal gestures, which includes your handshake.…

1 One-arm rope hangs Do three sets of holding for 60 seconds on each arm. Advanced: get into a L-sit. 2 Rope sit-ups Hook your legs around the rope and get a foot lock. The do 3 sets of 10 full-extension sit-ups. 3 Wall climb Lie facedown, feet against a wall. Walk your feet back and up until you’re in a handstand. Do 3 sets of 5 reps. 4 Press to handstand hold Start by leaning against a wall. Do 3 sets of holding a handstand for 1 minute each. 5 Parkour jumps Practise jumping off a platform down into a roll. Do 15 jumps, starting from a low height. 6 Rope front/ back levers This is advanced, so build up to holding the positions for as long as you…

THE FINAL COUNTDOWN Choose four bodyweight exercises. Do 9 reps of each. Repeat, this time doing 8 reps, then 7, and so on until you’re doing just 1 rep. THE TWISTER Move your body into different positions for 5 straight minutes, incorporating planks, push-ups, walkouts, and various yoga poses. THE BOXER Grab a jump rope and do 5 skips. That’s 1 round. Repeat, adding 5 skips to each round until you’ve hit the 75-skip round.…

Our oceans are overfished. This is a fact. But, thanks to the good people at the WWF, you can now be part of the solution. The SA Sustainable Seafood Initiative (aka SASSI) has put together a handy list of every kind of fish available in the country, and dropped them into categories: green for eat as much as you can, orange for species that are at risk of being depleted, and red for hit the brakes immediately GREEN These are the most sustainable choices from the healthiest and most well-managed populations. Go for it. Mediterranean Mussels, Snoek, Cape Yellowtail, Yellowfin Tuna, Sardine, Mackerel, Hake, Angelfish, Anchovies ORANGE Think before you eat. These are species that come with reasons for concern; they’re either depleted or being fished in a way that’s…

 ONE OF THE FIRST TIMES I GOT DRUNK WAS WHEN my friend Andrew and I played barman at his sister Sue’s 21st. “AS THE INTENSITY OF SPORT INCREASED AT VARSITY MY BACK STARTED TO CRUMBLE. IT WAS POETIC THAT MY BACKBONE CRUMBLED SOCIALLY TOO” There was a crowd of university students there that night – our job was to keep them liquored, but we soon became casualties. One of the few memories I still have of that night was of a couple. They seemed the typical American stereotype: the cheerleader and the quarterback. She was a beautiful brunette, while he, Phil Venter, was the sports star and bar star. We all know the kind. Nice enough, holds court easily, talented at most sports and has the gift of the gab.…

Their Doctors Could you refer me to the most cost-effective facility? Prices for routine procedures (think X-rays, MRIs and blood tests) can reach into the thousands, says Jeff Rice, a doctor. Your doc could send you to a facility that charges a lot more, so push back and say you want the best price around. You could save up to 50%, Dr Rice says. Their Prospective Employers Will you match my retirement contributions? That match can make you wealthy. Example: Company A offers you R400k with no match. Company B offers R20 000 less but will match up to 6% of your salary. After 30 years and with a 7% return, you’ll have R2.4m with Company A, or R4.7m with B. Their Financial Advisers What fees are you charging me?…

1/ Have a Mission You need consistency in style and content. A scattergun approach – a breakfast here, a funny street sign there – will get lost. Have a focus, be that training, food or whatever. 2/ Bring the LOLs Don’t be too serious. I’m shouting about “midget trees” (broccoli) in some of my most popular posts. People are more likely to double-tap a picture that makes them smile. 3/ Talk a Good Talk There’s no point being on social media if you don’t engage with people. Create a hashtag – #leanin15 is my most successful – to start a community around your account, then retweet and regram followers’ posts. 4/ Up Your Reactivity Planning posts so that there’s a regular stream of content throughout the day is a good…

Buy Broccoli Cruciferous vegetables give you a dose of indole-3-carbinol (I3C). This compound suppresses oestrogen production and helps fight T-depleting fat, says chef and nutritionist John La Puma. Steam instead of boiling; the I3C will leach into the water. Ditch Dirty H2O Your local municipality tests for the weed killer atrazine, but even “safe” levels may not be: it’s been linked to reduced T in animal studies. La Puma suggests using a water filter that’s NSF certified to remove atrazine, such as the Alkaway UltraStream (R4 950, takealot.com). Conk Out Early Men who sleep less than five hours a night have lower levels of testosterone, says La Puma. Your body churns out the hormone while you snooze, so sacrificing sack time means those T factories won’t hit their quotas. Aim…

Humbled. That’s how Julian Alcaraz felt during his CrossFit baptism. Alcaraz was teaching military-style fitness boot camps in Los Angeles when he watched the 2011 CrossFit Games live and was inspired by the athletes who swam in the ocean, walked on their hands and swung across monkey bars. Becca Voigt placed third, and Alcaraz sought out her gym. His first WOD involved overhead squats. “Even though I was strong, I didn’t have the mobility to do the exercise,” he says. But the lesson he learned is how CrossFit can establish a foundation for functional movement. He worked out daily and in just three years qualified for the 2015 Games. Now he coaches at CrossFit Training Yard in North Hollywood, California. He’s inspired every day by the progress he witnesses in…

HIT THE RIGHT TONE MUCH LIKE BLACK, WHITE AND TAN, OLIVE AND TAUPE ARE NEUTRAL AND USEFUL. YOU CAN WEAR THESE HUES WITH ALMOST ANYTHING BE A CLOSER THESE CUFFS HELP MOTORCYCLISTS SLICE THROUGH THE WIND. CLOSE YOURS TO ACHIEVE A SLEEKER, SHARPER LOOK IT’S IN THE DETAILS THE WIRE EFFECT IN THIS JACKET GIVE IT A MORE LIVED-IN LOOK THREE WAYS TO WEAR IT FEW WARDROBE ITEMS CAN TURN FROM REBELLIOUS TO REGRETTABLE FASTER THAN A LEATHER JACKET. HEED THESE RULES TO PULL IT OFF 1 The fit and quality of the leather are key. Yours should be as fitted as a tailored suit jacket. 2 Avoid bold contrasts. A fine gauge jersey or sweatshirt in a similar neutral tone will always look subtle and refined. 3 A slim,…

Combat fatigues never get old – just remember, a modern twist is the difference between army-chic and army-surplus. Keep the print noisy, and your silhouette simple. This functional camo jacket is just as perfect for your commute as it is for the bush. Wear it over a casual denim shirt and chinos, and you’ll be ready for anything. UPDATE A FAVOURITE A checked shirt is still one of the manliest shirts on the rack. Blend into your new environment with smaller checks: this pattern will add a textured contrast to your blazer-and-jeans combo. Explore the season’s shades – red, black and orange are always a good bet. UPGRADE YOUR OUTERWEAR For true rugged style, nothing beats traditional workwear. And we mean nothing – padded jackets, denim and leather boots will…

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