Innholdsfortegnelse for February 2018 i Men's Health South Africa

Comrades is not actually about running 89.9km. Now, before you splutter into your coffee and send through digital abuse and strongly-worded emails to our offices, just hear me out. Yes, obviously the distance of this much-loved local ultra-marathon is important – but the real battle is not with your blackened toenails, chafed nipples and cement-heavy legs; it’s the internal battle between your ears. The biggest lessons I learnt from this race came from the mental challenge, the forced introspection, and how you need to overcome the doubt, the mood swings, and the attrition of the naysayers in your head. There are plenty of parallels that can be drawn between life and running longer, and it’s a theme for this issue. We have stories on the best runners, the best ultra…

THE MOVIE: WATCH 16 FEB BLACK PANTHER Local is lekker. And in lieu of a South African character in the Marvel universe who isn’t some shady villain, we’ll settle for an ass-kicking superhuman from the fictional African country of Wakanda. Black Panther was one of the best parts of the latest Captain America - so expect 90 good minutes of more of that. THE GAME: PLAY 13 FEB Kingdom Come: Deliverance Step into the iron greaves of a sword-swinging, death-bringing, plague-surviving hero in the midst of a violent conflict in the Holy Roman Empire. It’s an open-world role-player, which means it’s up to you to figure out how to survive the onslaught – whether that means beheading your enemies, or resorting to a bit of diplomacy first. PS4, Xbox One…

What if your dream job required looking great while stuffing your face with junk? Jesse Palmer, 39, bellied up to that challenge and won. The ESPN college football analyst’s Good Morning America food segments, along with his #EatLikeJesse Instagram campaign, had him downing such gutbusters as burgers with buns made of deep-fried mac ’n’ cheese. As if that weren’t enough diet sabotage, Palmer also hosted Food Network’s Holiday Baking Championship from calorie-crazy New Orleans. Even now that Palmer is focused on sports, he’s immersed in a world of post-game parties and corporate buffets. To maintain his lean 102kg physique, which is 5kg lighter than his NFL weight, Palmer does workouts like this 50-minute total-body session. THE ROUTINE Palmer builds his training around supersets and trisets, which are great for the…

1. Make smarter choices, and eat less junk food. “It’s not always fun to skip the tasty, fatty comfort food, but it’s a whole lot more fun than a heart attack!” 2. Cut back on high-fat dairy and meat. “I eat venison, ostrich, pork, fish or skinless chicken. I still occasionally eat steak and lamb, but I go for the lower-fat cuts, such as fillet, sirloin and leg of lamb.” 3. Eat healthy fats daily: oats, avocado, olive oil and almonds. “Healthy fat doesn’t have to be tasteless and bland. I added clinically proven cholesterol-lowering foods, such as 1/3 cups raw oats, 30 grams of almonds, at least half an avo, and extra-virgin olive oil. I also take a daily omega 3 supplement.” 4. Recruit some digital help to start…

Hasan Variawa – one of the interns here at Men’s Health HQ – was making all the right moves editorially, but his style was letting him down. “My go-to look is something casual,” he says. That’s fine for the weekend – but not for getting respect at the office. Here’s how we upgraded his style. The Issue Rolling into the office in baggy track pants, a wrinkled T-shirt and dirty, tired sneakers – not what you’d call strong first-impression material. The biggest factor in his makeover? Price. Hasan needed CEO looks on a intern’s salary. The Solution A shirt and tie is good for most office settings, but Hasan is an aspiring writer, and needs smart, versatile foundation pieces to build his wardrobe for the week. He needs a look…

+ If you need to plan ahead with maternity benefits for prenatal screenings, ultrasounds, and antenatal classes, consider getting health insurance from Discovery Health Medical Scheme, where you’ll have access to comprehensive maternity and post-birth benefits supported by access to 24/7 advice and guidance through the My Pregnancy and My Baby programmes on the Discovery app and website. + Activate the “My Pregnancy” and “My Baby” programmes on the Discovery app to answer all the questions she might throw your way. The My Pregnancy app allows you and your partner to upload scans in order to track how big your baby is each week, and provides you both with a step-by-step view of what to do each week of the pregnancy. The My Baby programme provides you with a digital…

Smoke Break A study conducted by the Centre for Economics and Business Research found that the average smoker strikes out on around 136 hours of productive time every year with smoke breaks. In the UK, where this study was conducted, that amounted to R32 000 in “unproductive wages”. Trust us, your boss notices when he’s paying for an empty seat. Your game plan: either (A) ditch the habit, or (B) make up lost time by coming in earlier, or making sure you’re still burning the midnight oil by the time the manager clocks out. We’d go with option A.…

1. Framing. Not loving that clutter. Clean up, so she doesn’t get hung up on your decorating. 2. Bio. Okay, the shuffleboard bit is cute. But good grammar is sexy. This isn’t your email autoreply. 3. Song. A bit bleak, no? I’m sure it’s a great tune, but the title loses points for scanability. Lighten up! COMMON GROUND COMPROMISE: FUNPARK WATER RIDE! NOSTALGIC CHARM WITH A LITTLE DANGER, NAOMI SAYS. AFTER THE FIRST NEAR-’CAPSIZE’ YOU’LL BE SPOONING. UPGRADE: PADDLESKIING! SHARE A SKI.…

Your Weekend Warrior Mentality If you’re deskbound five out of seven days, “the muscles that serve as a scaffolding for your spine won’t have the endurance to protect you,” says Dr Alice Chen, a physiatrist with the Hospital for Special Surgery. Help them out with the exercises on the opposite page. Extra Kilograms on Your Belly Excess fat stresses your lower back, often a counterweight to your belly, says Dr. Chen. Fat in the spine can also compress nerves in the spinal canal. Get strong: in a Harvard study, men who strength-trained 20 minutes a day gained less gut than guys who did cardio. Mixing Deadlifts and Down Dogs Vertebral discs are made of collagen. When you bend with yoga, the collagen softens to adapt, says Professor Stuart McGill, the…

THE 20:57 FROM CANNON STREET RUMBLES ABOVE, shepherding flocks of office workers from the glass and steel finance factories of the city back toward the comfort of home. Unbeknown to these weary commuters, down in the railway arches below a small group of men are engaged in a gruelling, primal test of strength. The departing train sends shockwaves through the half-tonne tyre our hands are holding in a white-knuckle grip. Sweat drips from my chin and flows between the 10cm-thick treads, pooling on the concrete floor below. I glance at the two men on my flanks. Each face contorts in anticipation. The command comes. On the count of three, slowly, stubbornly, the tyre rises. We double our efforts, releasing a chorus of strained groans as we lever our thighs between concrete…

JOSHUA ZERKEL DIRECTOR OF GLOBAL CUSTOMER EDUCA TION AND COMMUNITY, EVERNOTE The first step to managing your online time is being aware of how you’re spending it. Zerkel uses a R120-a-month app called RescueTime to monitor his daily website and app usage. You can also look up battery usage in your phone’s settings. This will let you know which apps are using the most energy – the device’s and yours. STEVE HUFFMAN CEO, REDDIT “Treat time off work as if it’s your second job and you’re the project.” That was the advice of one Reddit user, and Huffman never forgot it. Most of our online time is reactive: we respond to events and comments. Huffman carves out time every day to think proactively, and he’s deliberate about how he spends…

REPPING INFORMATION Rating your fitness against that of the general population is a poor calculation. But an awareness of your peers’ standards does offer helpful data for setting your own performance goals. These are the targets for the Men’s Health man at any age. Get to work. SECONDS OUT WITH PRACTICE, YOUR BEST TIMES NEEDN’T SUFFER STATISTICAL DECLINE WEIGHT WATCHERS STRENGTH PEAKS IN YOUR THIRTIES, BUT OLDER TARGETS CAN STILL IMPRESS MINUTE MEN YOUR REPS PER MINUTE ARE A VITAL MEASURE OF FITNESS. WORK HARD TO BEAT THE CLOCK THE LIVE FEED Protein is more than just a number – the source of your grams matters as much as the sum total. Nutritionist Ben Coomber (bencoomber.com) breaks down your ideal weekly dinner-time servings of fish, poultry and beef, based on…

Prodigal ran 250-300km per week. There was nominal tapering in the build-up to race day. During rest times athletes sat by the fire, watched TV and read, although Prodigal says he never finished a page. Runs were done in tight beanies, gloves and jackets – it was always freezing cold. The day started at 6am. TRAINING PROGRAMME: Athletes trained two or three times per day, alternating sessions: • FARTLEKS (4 X PER WEEK) FOR 1-2 HOURS • JOGGING SLOW(ISH) RUNNING FOR 2 HOURS • TIME TRIAL (1 X PER WEEK) NEVER AN EXACT DISTANCE, SO ATHLETES COULDN’T JUDGE HOW THEY WERE DOING; BUT PRODIGAL DOES 5KM IN ABOUT 16 MINUTES • LONG RUNS (AVERAGE 6 HOURS) ALWAYS ON HILLS • HILL SESSIONS (800-METRE- LONG REPEATS) 1-2 HOURS MONDAY: Morning: Fartleks (speed play) 1 to 2…

WHAT’S THE BEST FIVE-MINUTE EXERCISE I CAN DO FIRST THING IN THE MORNING? Brad, Ballito Your a.m. priorities (after peeing): open up your joints and raise your heart rate. This will jumpstart fat burn, loosen you up, and energise you, says trainer Ryan Parsons, coauthor of The Four-Pack Revolution (Rodale). He likes the kettlebell swing, a whole-body, full-range-of-motion exercise that works your lungs, legs, core, and grip. Start with a 9kg bell (or an 18kg, if you got to bed early) and do 100 swings; keep your chest and head up and squeeze your glutes. No kettlebell? Do a body-weight circuit: 50 squats, 25 push-ups, and 30 seconds each of a hollow-body hold (on your back, with legs and shoulders raised), a superman hold (on your stomach, with legs, arms,…

1. The light brigade Aesthetically pleasing though a tan might be, a darkening complexion is actually your body’s warning system. “UV rays activate the skin’s colour- changing cells: melanocytes,” explains dermatologist Dr Walayat Hussain. “These act to ‘shade’ skin cells, limiting further damage.” It’s a bit like putting up an umbrella after it rains. Remain on red alert. 2. Sunny disposition Still, at least your mood is brighter – with good reason. Research in the journal Innovations in Clinical Neuroscience found that the impact of sunlight on your retina could trigger the ‘happy hormone’ serotonin. Considering that mood-lifting vit D is also produced after just 15 minutes’ exposure, you’ve got cause to smile. 3. Broad coverage Your Factor 50 is classed as a cosmetic, not a medicine, so isn’t subject…

Lighten your load Remix your style Depuff your face The wearing of rucksacks by grown men has always walked a stylistic tightrope. On the one hand, when you’re faced with a heavy load the rucksack provides the ultimate in support and comfort (whereas a single-strapped bag won’t carry weight with your chiropractor). On the other hand, there’s the very real risk of looking like a schoolboy. Thankfully, MontBlanc has helped graduate the backpack from primary school to master’s degree, with its looks and versatility (it does laptops and gym gear). Leather is a great choice because of its durability – unlike many fabrics, leather wears well with time. With care and maintenance, it should last you for years. And there’s no way around it: it’s undeniably cool. The Ultimate Business…

SIMPLIFY IT ALL This super-light, fast-absorbing moisturiser checks multiple items off your daily routine. It delivers four skin benefits: it soothes, hydrates, repairs, and controls shine. PLAY IT SMOOTH This revitalising moisturiser exfoliates dead skin cells and smoothes out roughness. Linseed extract is combined with caffeine to improve elasticity too. KEEP IT LIGHT This lightweight formula contains zinc gluconate, caffeine, Biotin and more to help regulate oil production and soothe inflammation. WAKE UP SKIN! Invigorate your skin with the rich aroma of freshly-brewed coffee and take a shot of this coffee- and cocoa-infused mask to the face, to look and feel fresher. REVIVE YOUR MUG This anti-fatigue moisturiser is powered by Vitamin C and smart ingredients to provide all-day-long action. It also helps to soothe razor burn and redness too.…

Find your dream job. Seal the deal. Q 1 IN YOUR IDEAL JOB, YOU WOULD BE... A Hardly working B Working hard B Far from the cliché of the melancholic office martyr, research from the University of Warwick found we work 12% harder when we’re happy, making more efficient use of our time. If you spend more of your 9-5 on Insta than in Excel, it’s probably the right time to revisit your CV. Q 2 HOW EARLY SHOULD YOU ARRIVE TO A BIG INTERVIEW? A 20min early B 5min early C Right on time A Shorter waits compound stress, according to a study in the University of Chicago Press Journals, negatively affecting your interview performance. Arriving earlier gives you time to mentally run through a few practice scenarios. In…

Fix your routine. Listen to these ladies. I used to have a move when I was on a first date. It was complex. Nuanced. I called it the “High-Five Handhold”, or “H5HH”. It involved a series of strategic high-fives, each one lingering longer to ascertain her interest. If palm contact approached one full second, you intertwined fingers. Boom – the high-five becomes a handhold. That should tell you everything about my mastery of the most frightening ritual: the first date. But the move did work... once. I was a couple of years into high school and we were in my parents’ TV room on a purple couch watching the Ricky Gervais romcom Ghost Town. As I sat there, my clammy hand against hers, this actual thought ran through my head:…

Nothing pisses off a back-pain sufferer more than hearing someone say, “It’s all in your head.” But that’s basically what Seattle spine surgeon David Hanscom has told more than 600 of his patients. And after three to six months on his plan – without any prescription medication, or even exercise or weight loss – 95% of them, he says, have seen significant relief. How? Although most people experience lower-back pain at some point in their life, doctors often can’t find the cause. They might prescribe painkillers or schedule surgeries with potential side effects, says Dr. Hanscom. Take the case of Golden State Warriors head coach Steve Kerr. After back surgery, Kerr developed a new problem: leaking spinal fluid, which can cause headaches, nausea, hearing impairment, and more. Even “successful” operations…

BE A SHARPSHOOTER Research from Spain suggests that basketball players have enhanced visual function, probably because the game involves so many optic demands. Joining a league would probably help more than doing lay-ups in your driveway. 17X Your increased risk of heart attack in the seven days following a respiratory infection. See a doctor ASAP if you have chest discomfort. Internal Medicine Journal HEIMLICH YOURSELF If you start choking, push your upper abdomen into the back of a chair. This generates twice as much airway-clearing pressure as using your hands to self-administer the Heimlich, a study in Thorax reports. 2BN Back pain costs the South African economy over R2 billion annually in missed work days and compensation. South African Association of Physiotherapy – February 2013…

ATLAS STONES Chalk up, then get your arms under either side of the stone and squeeze until your hands turn white. Hug the stone to your lap, then drive with your legs while screaming “Freeeedom!” LOGS We’re talking actual timber here, so watch out for splinters. Lift as though performing a deadlift. The key is to move the wood around to find the best grip – they’re not designed with handles. SLEDGEHAMMER Grip using both hands, holding the hammer as close to the weighted end as possible. Once you have it under control, ease your hands along the handle to balance out muscle growth.…

GOAL CARDIOVASCULAR HEALTH & FITNESS MED 30 MINUTES A WEEK OF HIIT High-intensity interval training, or HIIT, can improve your VO2 max (a key marker of exercise capacity) in a fraction of the time of traditional endurance training, according to Dr. Martin Gibala, an exercise scientist at Ontario’s McMaster University. “Somewhere around a minute total [of HIIT] is the minimum you can do and still get benefits,” he says. By one minute, Gibala means three 20-second intervals, going as hard as you can with some rest in between. With a warm-up and cooldown, the workout takes 10 minutes. That, he claims, delivers the same boost in VO2 max as exercising 150 minutes at a steady pace. He suggests three such workouts a week. How you do the intervals (on foot,…

DEEP IMPACT To measure cushioning, a machine drops an 8.5kg weight onto the heel and forefoot of each pair to gauge how the mid-sole compresses. SIZE MATTERS We weighed men’s size eight models and cut away the upper to find heel and forefoot thickness. This gives us the ‘heel drop’. FLEX APPEAL The forefoot is bent to 45 degrees 60 times in 20sec. The force needed tells us how smoothly a shoe moves from heel strike to toe-off.…

1 No gym? No excuse! We’re all about building bodyweight muscle in your backyard. So whether you’re too busy travelling to hit the gym, or you’re just avoiding the New Year’s Resolution bun fight at the treadmills, you don’t need to compromise on your fitness goals. We’ve got bodyweight workouts so tough they make the weights section cry. Check out our brutal bodyweight series at MH.CO.ZA. 2 Take your sex life to new heights Make 2018 the year you explore uncharted territory in bed, revive the romance, and have endless summer sex. Check out our expert tips on MH.CO.ZA/SEX-WOMEN : 1/ These 9 Tricks Will Make You Last Longer in Bed. 2/ How to Try Anal Sex For The First Time. 3/ Take Our 2018 Challenge: 12 Months, 12 New…

Train like a cover guy. Double your gains. Don’t skip leg day. Being an entrepreneur in the fitness industry is tricky. A successful one? Almost impossible. But Batt has nailed it. Not only is he a successful trainer, but his fitness brand, HUBA Fitness, has grown quickly – and he still finds time to train, and to live the kind of lifestyle that makes him a role model for us. Turn over for his training plan, and then build your best body in 2018. DIRECTIONS Do 7 minutes work for each superset. Rest for 3 minutes between supersets. SUPERSETS 5 combinations consisting of compound movements (A) combined with dynamic strength exercises (B) and one core finisher. Set up all the stations beforehand. For all the first movements in each superset,…

STEP 1 BUILD YOUR BASE First, cook your eggs. (See top right – or you can sometimes find peeled hardboiled eggs in the dairy section.) Then follow this devilled egg master recipe. 1. Halve 6 cooked eggs lengthwise with a sharp knife, wiping the blade after each cut. 2. Scoop the yolks into a large bowl. Add 2 Tbsp mayo, plain Greek yoghurt, or sour cream. (Greek yoghurt has a little more protein, but for this amount it doesn’t matter. Just pick your favourite.) Mash it all up with a fork. Then drizzle in 2 Tbsp canola or grapeseed oil, stirring constantly until it’s creamy and fluffy. Season with salt. 3. Using a small spoon, fill the whites with the yolk mixture. Per 2 halves (with mayo): 152 calories, 6g…

FASHION FORMULAS Use our mixes for instant versatility and style. BRING YOUR SNEAKER GAME TO WORK Everyone expects you to wear dress shoes with your shirt and tie combo, but some style rules are made to be broken. Our advice: sport a fresh, clean pair of monochrome leather sneakers. It instantly freshens up a classic look, and helps to show everyone, including those office youngsters, that you can wear the hell out of tailored clothing. SWEATSHIRTS AREN’T JUST FOR NAPS For a laidback look, go with a bold, coloured sweatshirt. The snug fit and cotton blend fabric will feel great all day long. Contrast the casual sweatshirt by wearing it with tailored shorts and sneakers for a great off-duty look. THE SMALLER THE PATTERN, THE MORE SOPHISTICATED THE LOOK Solid…

FEBRUARY The office can be a warzone - this research won’t just help you survive, it will help you succeed. 1 OPEN MIKE Be a stand-up guy at the office, with funny guy and marketing magnate Mike Sharman. First Impressions Count “Success or failure at a comedy club is determined by your opening delivery. Get the audience on your side with your opening line, and you’ve established the most important, emotional connection. In the office? Start with a solid handshake.” Improvise And Innovate. It’s so easy to say ‘no’ to something, but a ‘yes’ without the certainty that you are able to achieve the desired result and to combine a mix of ‘planning it’ and ‘winging it’ is a recipe for comedic and business magic. Dress To Impress Even in…

THE GIRLS NEXT DOOR NAOMI PIERCEY SHE’S BACK! AND THIS TIME SHE BROUGHT FRIENDS... LI JUN LI ACTOR (CHICAGO PD); “CALL ME LILI” (LEE-LEE) MARISSA GAINSBURG WOMEN’S HEALTH US FITNESS EDITOR This time of year, she’s stressed and snaps at me. What’s my play? NAOMI: Okay, you know not to ask if she’s PMS-ing, right? Also: don’t walk out. Stay in the room. Know she loves you, but is having a bit of a meltdown. She might just want you to stick around and prove you can deal. LILI: Be there, be open, but don’t try to solve it. NAOMI: Yeah, she doesn’t have to have a reason. We’re not always reasonable. MARISSA: She may feel like you’re not paying attention. If she’s cooking and you’re on the couch, get…

1 Curl-up This helps your abs support your back. Lie on your back with a knee bent, your foot flat on the floor. Slide both hands under your lower back and raise your elbows slightly. Brace your core with your spine neutral. Squeeze your abs to raise your head and shoulders 3 to 5cm. Hold 10 seconds; return to the start. That’s 1 rep. 2 Side Bridge This move stabilises your spine. Lie on your left side, legs stacked, supporting yourself on your left elbow/hip/knee. Your hips should be hinged and behind the rest of your torso. From here, press your hips up and forward until your body is aligned from head to knees. Hold for 10 seconds and return to the start. That’s 1 rep. 3 Bird Dog For…

1 BE CALM AND TAT ON Two 2017 studies have raised new concerns about tattooing. One found the sweat rate of inked skin to be half that of bare skin, potentially compromising body cooling and your workout. The other discovered ink particles that had migrated to lymph nodes, which play a key role in immunity. Both studies were small, however, and may have been overhyped. (The first one had just 10 guys, and the second used four tattooed cadavers.) Bottom line? Think twice before covering wide swathes of your body with tattoos. But as for getting a small I-love-Mom heart on your arm, you’re still clear. 2 RETHINK DAILY ASPIRIN To prevent heart attack and stroke, doctors often suggest taking a daily low-dose aspirin (81 milligrams). But not everyone may…

EASE EMAIL TIME SAVED up to 17 hours a week The average person devotes four-plus hours each workday to checking or dealing with email, an Adobe survey of white-collar workers reveals. That’s more than half the workweek. That’s 1 000 hours a year. That’s... nuts. WASTE REMOVAL PLAN Limit the number of times a day (or week) you check your email. Tim Ferriss, author of The 4-Hour Workweek, uses auto-reply messages like this one to explain: “Due to other commitments, I am check ing email no more than once per week. If it’s truly urgent (can’t wait a week), please call my cell. If you don’t have that number, thank you for waiting until I can get back to the inbox.” Ferriss also keeps his answers brief, closer to text…

1 SMILE FOR YOUR FLU SHOT The flu vaccine lowers your risk of the illness by only 40 to 60 percent, the US CDC reports. But cheer up: being in a positive mood on vaccination day may boost the vaccine’s effectiveness by tweaking your immune system to enhance its antibody response, a 2017 study suggests. Before rolling up your sleeve, watch a funny video or peruse vacation photos. 2 DIABETIC? EAT THIS “DESSERT” To stabilise post-meal blood sugar, try eating carbs last. In one study, people with type 2 diabetes ate a chicken sandwich: (1) in its entirety, 10 minutes between halves; (2) bread first, rest 10 minutes later; (3) chicken/veggies first, bread 10 minutes later. Option 3 reduced blood-sugar spikes and insulin response for up to three hours. 3…

1 Slice Up the Day Picture your day as a pie chart of time, and plan each wedge. Schedule a few without your phone. 2 Meet Your Demons Accept uncomfortable feelings and sit with them instead of scrolling madly to distract yourself. 3 Disconnect for Dinner In social situations, put your phone on airplane mode, or at least silence it and keep it out of sight. 4 Don’t Rush to Upgrade Keep a computer or phone that’s three years old and can’t do everything. You’ll soon realise it’s enough. 5 Crack a Book Or at least read something longer than this list. Even if lists are a good way to boost page views.…

THE MARIN HIGH FIVE Up for a challenge? This summer, Ryan Sandes returns to Table Mountain with a 10km FKT route featuring 1200m of ascent and descent – and you can take him on. Get running, and get your entry in by 28 Feb to be eligible for some cool prizes – more details at redbull.com/za-en/events/ryan-sandes-fkt. DON’T FLAME OUT The guys ranged from 12 to 25 minutes per 1.5km, reflecting the uphill grinds, downhill jogs, and exhaustion. Bolting ahead and then retching is not advised. Talking is a simple way to avoid going too fast. SET UP CACHES Stash or carry enough water or an electrolyte drink so you can drink roughly 500ml per 30 minutes of activity. Murphy took guidance from FKT stud Leor Pantilat and packed GU Energy…

TO WIN GOLD  at Comrades last year, Prodigal Khumalo split in two. His mind divorced his body, and the severed pieces went to war. For two months before, up until the finish line, Prodigal embodied pure fight. The battle was directed and controlled by his coach, ex-military mastermind and Comrades alchemist John Hamlett. On the day, after 5 hours 47 minutes 11 seconds, a perfect run and eighth position, he just wanted it to be over. And it was. But the next morning, he and his camp got up and did 20 minutes of fartleks. After coming ninth in 2014 and then a disastrous 2016, Prodigal says he wanted gold more than anything. He met John Hamlett – ‘the Colonel’ – in 2016, and knew what he had to do:…

SUNDAY LUNCH GRILLED FISH AND MARINATED PEPPERS Don’t close the Weber lid yet - there are still fires to light and beers to drink. “Among all the great seafood we have in Portugal, this is the one that stood out from the rest for my dad,” says J. High praise from a man who loved to fish and feast. The goal: balance out the smoky flavour of the fish against the soft, fresh bread and zesty, sweet pepper salad. WHAT YOU’LL NEED SERVES 8 WHOLE YELLOWTAIL (OR ANY FIRM WHITE FISH) OLIVE OIL, FOR RUB AND TOPPING COARSE SALT JUICE OF 1 LEMON RED PEPPERS (WHOLE) 1 CLOVE GARLIC SALT AND GROUND BLACK PEPPER TO TASTE LEMON WEDGES, FOR SERVING CRUSTY BREAD METHOD 1. Rub the fish with olive oil…

The Adventurer & Storyteller “I think of a photo as a story. When you consider yourself as the storyteller, then immediately you create imagery with intent and meaning. It’s here where we all can create powerful imagery,” says Kelvin Trautman, professional photographer, film-maker, athlete and adventurer. “Listen to your senses, and pay attention to first impressions – how does what’s in front of your camera make you feel, what does it smell like, sound like, look like, even taste like? And then capture that.” This elite shooter immerses himself in the story, whether it requires running full ultra races while carrying cameras, or swimming in freezing water to capture the best image. But it’s not just photographic advice that he can provide; he’s also the perfect example of a responsible…