Innholdsfortegnelse for April 2018 i Men's Health South Africa

FILM 6 APR LESS SOUND/ MORE SILENCE In the world of In a Quiet Place, supernatural forces, attracted to sound, are out for blood. In order to survive, a father (former MH cover guy and office prankster John Krasinksi) and his family have to live in complete silence. Our prediction: everything falls apart after John accidentally steps on a Lego brick. FILM 20 APR MORE SIGNAGE/ LESS SIGN LANGUAGE Super Troopers 2 is the follow-up fans have been begging for. Reprising most of the original cast, this film follows a group of state troopers who have to set up a new highway patrol station on the border, in the midst of a dispute between the US and Canada of where exactly that border is. If the first film is anything…

I opened WhatsApp, wrote a saucy message to my girlfriend, hit send, put my phone down. And began chortling in anticipation, as I wondered what she would think when she read the message… but my chuckle caught in my throat the second I realised I’d made a massive messaging mistake. I stared at my phone in disbelief. A nauseating panic forced me to sit down, as I realised that I hadn’t sent the flirty message to my girlfriend after all. I would have given anything to crawl into my phone, grab the errant message by the scruff of its neck and retrieve it. But it was too late. On the WhatsApp blunder scale, it was somewhere between 1 and Margaret van Wyk. Remember Mrs Van Wyk? Of course you do.…

WHAT YOU’LL NEED 2 TSP CANOLA OIL 2 BONELESS SKINLESS CHICKEN BREASTS, CUBED 2 LEEKS (DARK-GREEN PARTS DISCARDED), CHOPPED AND RINSED 3 CARROTS, DICED 1 CUP FROZEN PEAS 1 CUP BEER 1 CUP CHICKEN STOCK 3 TBSP FLOUR 2 SPRIGS FRESH ROSEMARY (LEAVES ONLY), FINELY CHOPPED 1 SHEET PUFF PASTRY, THAWED 1. In a large cast-iron pan on medium high, heat 1 tsp oil. Add the chicken and brown, 8 to 10 minutes. Move the meat to a plate. 2. Preheat the oven to 180°C. In the same pan, heat 1 tsp oil. Add the leeks, carrots, and peas. Cook until the leeks soften, 3 minutes or so. Add the beer and stock and bring to a boil; then drop the heat to medium low. Stir in the flour. Add…

1 DEPLOY A SPECIAL FORCES HEALTH PLAN In his 41-year military career, General Martin Dempsey faced bombs, snipers, and throat cancer. “The key factor in survival is immediate action,” Dempsey says. Charge in with all the firepower you have. The only way out, he adds, “is through”. To combat his cancer, he quickly assembled a medical team and laid out an action plan: “I asked my oncologist, surgeon, and radiologist to meet together instead of individually. It was typical military strategy.” Think economy of force; use all force available in the most effective way possible. His cancer remains in remission. 2 HOTWASH EVERY MAJOR MISSION A “hotwash” is the Army’s best teaching tool. After every major mission, officers ask their team two questions: what could we have done better, and…

THE FORMAT: Keep your eye on the timer. For the first 30sec, complete one burpee pull-up, then add an extra rep every 30sec after. When you can’t fit all your reps into 30sec, just do burpees. When your burpees no longer fit into 30sec, your finisher is over. Here’s how… 01 Hit the Deck Drop from a standing position to plant your hands on the floor with straight arms, jumping your feet back into a straight-arm plank. From here, complete a press-up, touching your chest to the floor before launching back up to full extension. 02 Fast Transitions Burpee pull-ups are actually easier than straight ones, as you use the momentum from the jump to attack the bar. To do this from your straight-arm plank, jump both knees to your…

MOBILITY Do 2 rounds of this circuit to bulletproof your shoulders. The first move trains shoulder stabilisers; the second warms up your rotator cuffs. Rest 15 seconds after each set. 135-Degree Wall Slide Stand facing a wall, 5-10cm away from it. Press your forearms flush against it, elbows bent 90 degrees, palms facing each other. Angle your forearms out slightly; this is the starting position. Squeeze your shoulder blades and slowly slide your arms up and out without shrugging; then slide them back down. That’s 1 rep; do 15. 90-Degree External Rotations Hold your arms out to your sides and then bend your elbows so your hands and forearms point up (perpendicular to the floor), palms facing forward. Keeping your upper arms parallel to the floor, slowly rotate your forearms…

TEAM OF TEAMS, BY GEN. STANLEY MCCHRYSTAL The retired four- star general on team building: be more like gardeners (cultivating) than chess masters (controlling). JOCKO PODCAST BY JOCKO WILLINK A retired Navy SEAL and leadership consultant talks business and fitness, and drills down into how discipline equals freed0m in many different domains. THE MISSION, THE MEN, AND ME, BY PETE BLABER Lessons from a former Delta Force commander, including how to recognise patterns – in combat, business, and life. THE MODERN WAR INSTITUTE PODCAST Generals rub shoulders with leading researchers and scientists to discuss global conflicts, present and future.…

You could slave away at the treadmill, put down roots in the weights room or just deny yourself pleasure at the dinner table. Alternatively, you could cheat the whole system. That’s because with a little scientific tinkering, you can rewire your brain, hijack your biology and make fat loss automatic every hour of the day. This is our guide to out-smarting Mother Nature. Let’s make your genes a better fit. 01 Amp Up Your Fibre Power Leaner men have healthier gut bacteria than their overweight peers. But while this is partly inherited, a smart addition to your daily diet can flip the switch. An NHS study found the fibre inulin is better for your gut than probiotic drinks. To get your fill, roast in-season Jerusalem artichoke with garlic and add…

That microwave on your countertop can do so much more than just heat leftover pizza. “People crave efficiency, so they should call on the microwave more often to steam and heat where browning isn’t required,” says chef Keith Schroeder, author of Mad Delicious. It’s a truly ingenious invention. So put it to use and craft sensational original meals; don’t just reheat old ones. STEAM/SIMMER BAKE SALMON HOBO PACKETS Fold two 35cm × 45cm sheets of parchment paper in half. Open them and place 2 cups chopped broccoli, ½ sliced fennel bulb, and ½ sliced red bell pepper on one side of each sheet; top with a 170g salmon fillet. Melt 1 Tbsp butter in a bowl. Stir in 2 Tbsp orange juice plus 2 tsp each orange zest and fresh…

Chris Pine Bit of a mansplainer. (Okay, Diana is from out of town.) But we all want a man who isn’t intimidated by our superpowers. BOYFRIEND RANKING Peter Dinklage So what if she doesn’t like you back (at least not right away)? If you really love her, you’ll be her alibi for arson. BOYFRIEND RANKING Ansel Elgort A man who will share an earbud with you while helping with your laundry on a first date? Perfect. Plus: he’ll dance! BOYFRIEND RANKING Kumail Nanjiani The lying wasn’t great. But win over her parents, and stay by her side during a coma? Major points. BOYFRIEND RANKING…

DON’T JUDGE SLEEP QUALITY BASED ON DURATION Just because you didn’t get eight hours of sleep doesn’t necessarily mean you had a crummy night’s rest. Be subjective: how did you feel when you woke up in the morning? Were you sleepy during the day, or did you feel engaged? If you felt alert, you probably had better quality sleep than you think. LINGER IN BED FOR HOURS AT A TIME If you usually sleep, say, six hours, try to spend this amount of total time in bed. Lying there for eight hours just because everyone says you need a full eight hours of shut-eye feeds frustration and teaches your brain that awake time in bed is okay. Reserve your bedroom for sleeping. And, of course, sex. SWALLOW SLEEPING PILLS LIKE…

INNERSPRING Coils are cooler than foam but don’t isolate movement. Negotiate to have a pillowtop or eurotop included. BEST FOR Singles who shop in brick-and-mortar stores OUR PICK Aireloom Restonic Dream Mattress (R7 699, homechoice.co.za) BASIC FOAM Adapts to your shape and isolates movement. It can be warm. Warranties are long, so no click-to-buy worries. BEST FOR Cool sleepers who crave convenience OUR PICK Cloud Nine Neuroflex (R8 399, themattresswarehouse.co.za) “COOL” FOAM OR LATEX These models disperse heat via perforations or channels that allow air to circulate. BEST FOR Warm sleepers with bigger budgets OUR PICK NaturePedic 100% Natural Latex Pocket (R13 799, sleep-zone.co.za) COIL-FOAM HYBRID Nice compromise: the support of coils with the adaptivity of foam. Some come boxed; others need in-home setup. BEST FOR The indecisive OUR PICK…

Most workouts make you do reps of a single move and then rest between sets. But in Tony’s world, the lines blur; he combines exercises and gear at dare devil speed. Here are three of his more audacious moves, and some alternatives for mere mortals. CRAZY LATERAL BENCH SPRINTER STEP-UP TO JUMP CIRCUIT Put on a weight vest and line up three benches a metre apart. Stand with the benches to your left. Put your left foot on the first bench; jump. Land with that foot between the first two benches, your right foot on the first; leap back to the right. Do this twice; then jump, landing between the first two benches. Repeat until you finish the row; work back to the start. SHOULD YOU? YES, BUT START SMALL,…

RECIPE REMIX 1 TOASTED CHEESE BRISKET On a baking sheet, top each of five 1-cup piles of brisket with 1/4 cup sauerkraut and a slice of Swiss cheese. Broil till the cheese bubbles, 3 to 4 minutes. For your lunch, pack 1 pile apart from 1 slice rye and 1 Tbsp Thousand Island dressing. To serve, top bread with dressing and brisket; nuke 30 seconds, if desired. Makes 5 servings. 2 269 kilojoules, 56g protein, 29g carbs (5g fibre), 21g fat RECIPE REMIX 2 BRISKET TACOS In a bowl, stir together 1 Tbsp sriracha with 1/3 cup mayo. In another bowl, mix 5 cups leftover brisket with 5 tsp low- sodium Mexican seasoning. Divide brisket, 1 small head shredded lettuce, 500g cherry tomatoes, 11/4 cups salsa, 5 thinly sliced radishes,…

1. BEWARE THE SOG FACTOR. If you douse a burrito bowl with lime on Sunday, the rice will be soupy by Tuesday. Pack bread crumbs, dressings, or BBQ sauces separately. And don’t wash berries until you’re ready to eat them. 2. HAVE CITRUS HANDY. A hit of acid brings out the flavour of most dishes. Squeezing that juice onto cut avocado or sliced fruit also stops it spoiling. Lemons, limes, and even oranges are great to pack. 3. SNEAK MORE SEAFOOD INTO YOUR DIET. Steak and chicken are meal-prep standbys, but don’t ignore shrimp and salmon. Both hold up well as leftovers‚ unlike tilapia or trout, which are less meaty.…

1 KNOW BEFORE YOU GO “We usually study every rapid long before the race,” Khwela explains. “So you know every line and every rock beforehand.” This also means that no matter what the water level, he knows which line to take for the fastest, safest passage. 2 KNOW EVERY ANGLE “If there is someone else just ahead of you going into the better line, you need to know the alternative line. Or know enough about the rapid to hang back and let them go, so you can run your preferred line,” says Khwela. 3 SCAN AHEAD “Always scan far ahead – don’t focus only on what’s going on right in front of the boat.” As in MTBing singletrack, this allows you more time to adjust your line to what’s coming.…

ON A SATURDAY MORNING IN A RESEARCH LAB AT Cal State University, Professor Andy Galpin approaches my left quadriceps with a hollow-point needle designed to extract a chunk of muscle tissue. The sensation, he tells me, “will feel like a biopsy”. Since I’ve never had a biopsy, telling me the procedure feels like itself is like saying moose tastes like moose; the information is illuminating only if you’re really into ungulate meat. But Galpin, who estimates that he’s been on the sharp end of 40 biopsies over the past dozen years or so, says there’s really no other way to describe it. He’s an associate professor at the Centre for Sports Performance at Fullerton and has skin (and flesh) in this game. For the first few seconds, as Galpin plunges…

Did you ever feel like Ben’s guinea pig? I’d rather him be “testing” on me versus him hiring a female lab assistant. We learned a lot about making sex more meaningful instead of just sneaking away after the kids were in bed. We connected a lot more. How did you find the time for all his experiments? We had sex several times a week instead of our usual one or two. We told our boys not to come into the bedroom if they heard music playing, because that means Dad is snuggling Mom. Did you ever grow tired of the experiments? The only thing I “had” to do was make love with my lover a few extra times a week. But I did get scared when his penis was all…

Until the early 20th century, men and women carried pocket watches. But eventually some of those men realised that they were too busy, say, fighting a war to fish a small clock out of their vest pocket. In 1880, Girard-Perregaux is said to have delivered the first wristwatches to the German navy. Then, in 1904, Cartier created a watch for the aviation trailblazer Alberto Santos-Dumont. It allowed the pilot to calculate fuel consumption and airspeed. As fighter planes became more common in World War I, Hamilton supplied the Khaki watch to the US military, while Omega created products for soldiers in Europe. It was only after the Great War that watches became what they are today: civilian status symbols.…

“It’s an extreme sport, but you can do it at your own pace. The youngest kiter is 3 years old and the oldest over 80, so no excuses there. Kiteboarding is a key to freedom – the kite is connected to your harness, and you can use the power of the wind to do whatever you like.” – RUBEN LENTEN, EXTREME KITEBOARDER Ruben Lenten had been coming to South African shores every summer for 10 years before he faced some “gnarly setbacks”. “I had to undergo six chemo treatments, heavy ones… 30 litres in total. It almost killed me; but it killed the tumour first, and after that I was able to get moving and rebuild my strength,” says Lenten. That was two years ago, and now he’s back: stronger,…

I’M STIR-CRAZY. WHAT’S A GOOD, FAST OUTDOOR WORKOUT? Tom, Knysna Go back to school – specifically, the stadium. After a five-minute warm-up, hit the stairs. But not like your coach told you. Instead, do these moves from Instagram training sensation and certified trainer Kaisa Keranen: Travelling burpee: from a plank, crouch and jump up to the next step, landing in a push-up. Stair long jump: leap up as many steps as you can. Lateral crossover run: run up sideways, your trailing leg crossing in front of your uphill leg. Single-leg stair hop: like it sounds. Mix these into intervals (45 seconds on, 30 off), 2 to 4 sets. If you do run stairs, be smart: spare your knees by not skipping steps; land with your full foot on each step;…

DJI MAVIC AIR Lighter, smaller and easier to use than its peers, it comes with some groundbreaking tech. This one wins it for us on pure portability. R13 899, dji.com NEW BALANCE LAZR HYPOSKIN The Fresh Foam midsole and the sleek supportive sock-like upper combine to create a snug, light speed slipper for training and short runs. One of our favourite crossover shoes, and it’s hella good-looking too. R1 799, sportsmanswarehouse.co.za LEGO FORD 1968 MUSTANG FASTBACK Part of the epic Speed Champions collection, you can now build up this iconic race machine, along with some of the other classic Ford racers. Proof that Lego is for any age. R250, lego.com/shop ROGUE ICECOOLER (45L) Tough, roomy, and built by South Africans using the same process as for kayak production, this is…

Break Down the Lift Trying to deadlift as much as you can straight from the start will put you at risk of long-term injury. Take a step back and work your way through these four moves first, to find your groove with the movement patterns needed to add plates to your barbell. Now, let’s get down to it! 01 Dowel Hip Hinge First, learn to engage your hamstrings and glutes, which are vital for deadlifting. Hold a dowel (or broom handle) behind you: one hand low, the other high (A). With your knees bent and chest up, fold at your hips and push your glutes back, keeping the dowel flat against your head and back (B). Push your hips forwards, squeezing your glutes as you stand up straight. 3 sets…

JUMP LIKE AN ARMY RANGER A classic test of lower-body power, featured in a Ranger assessment. With your feet parallel and shoulder-width apart, explosively jump forward. TARGET 1.62 metres. SWIM LIKE A NAVY SEAL All prospective SEALs must pass. Power through 460m (nine lengths of an Olympic pool) as fast as you can. TARGET 12 minutes, 30 seconds LIFT LIKE A MARINE Try this exercise from the Marines combat fitness test: Raise a 14kg ammunition can (or use a 14kg dumbbell, held horizontally) over your head from chest level as many times as possible in 2 minutes. TARGET 120 reps…

Jan-Hendrik Oosthuizen fell for the gimmicks. He tried everything from meal replacement pills through to weight-loss injections – and as you might have guessed, none of it worked. He was sold on the shortcuts and promise of easy results. But that all changed in April last year. Jan-Hendrik skipped the hype and shortcuts – and started putting in the graft. The result? A leaner, happier and more confident man. Here’s his recipe book for success. 1 THE PROBLEM “I’ve always had problems with my weight. I tried crash diets, and shortcuts like diet pills and weight-management injections – nothing worked. The real problem: bad diet, and minimal physical activity. I ate mostly takeaway or convenience foods, and I never realised what I was doing to my body. This was clearly…

1 Don’t Go Deep A shallow Corning-Ware, glass, or other microwave-safe dish is best. Spread the leftovers over the entire dish. The larger the surface area, the less time needed to reheat the food. 2 Organise In the microwave, the centre of the dish receives less energy than the outside. Arrange thinner, more delicate foods (such as broccoli florets or the tails of shrimp) towards the centre. Thick or tough parts, e.g. asparagus stalks, can go closer to the edge of the dish. 3 Heat It All Ironically, cold spots in reheated leftovers can be hotbeds for bacterial growth. To eliminate them (and reduce your odds of foodborne illness) without overcooking everything else, give the food a stir once or twice during cooking.…

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CAN YOU BE CLOSE FRIENDS WITH A HOT MEMBER OF THE OPPOSITE SEX? NAOMI SAYS Guys,I hope you’re not avoiding awesome platonic lady friendships. Even supermodels need BFFs. Plus, just because you want to sleep with her doesn’t mean you should try. DO YOU CURRENTLY HAVE A FRIEND YOU’D LIKE TO SLEEP WITH? NAOMI SAYS Men and women are kind of in the same boat here.So if you’re lusting after someone in the boat, make sure you both know the waters.FWB is possible but risky.Just be respectful.…

PHASE 1: NON-REM STAGES 1, 2 50-60% OF TOTAL SLEEP Every 70 to 90 minutes throughout the night you continuously cycle through two overall sleep phases. The initial phase (non-REM) has three distinct stages. The first two are relatively light. STAGE 3 10–15% OF TOTAL SLEEP The third and deepest stage is N3. This is when the magic happens. Your body releases growth hormones to regenerate muscle and tissues, repairs cell damage, renews energy, and bolsters immunity. PHASE 2: REM STAGE 4 25% OF TOTAL SLEEP The brain’s restorative phase. Dreams occur, plus memory consolidation, info processing, and learning. As the night wears on, REM sleep takes up a larger portion of each cycle.…

MARPAC DOHM DS BEST FOR Old-school insomniacs This white-noise machine has been around for over 50 years, but it’s still the standard. Nothing really compares to the depth of sound it produces. It’s what Dr. Winter uses. wantitall.co.za BEDDIT3 SLEEP MONITOR BEST FOR Competitive guys who sleep naked Nothing to wear; just slide the app’s companion sensor under your sheet to track heart rate, breathing, room temp, even time snoring. These measures (and more) add to a score. apple.com CHILIPAD CUBE BEST FOR Sweaty sleepers This mattress pad uses tiny tubes filled with circulating water to keep you from overheating. Available in a dual-zone option for bedmates with varying internal thermostats. amazon.com MEELU MATTRESS BEST FOR New-age, shop-avoiding sleepers It’s the first of its kind in SA – a space-age…

GUM “Chewing sugar-free gum is a great way to fill the void of snacking on sweets without kilojoules,” Mohr recommends. BILTONG It has protein, which will fill you up. Plus, it’s one of the few snacks in the checkout area that isn’t sugary. GRANOLA BAR Choose one that has a few grams of fibre and at least 10 grams of protein, says Mohr. Otherwise it’s not worth it. CHOCOLATE PEANUTS “They’re not something I’d suggest every time,” says Mohr. The peanuts provide protein, but the chocolate is sugar-loaded. CHOCOLATE BARS Most have the same amount of sugar as a fizzy cool-drink.A few have peanuts, which offer a smidge of protein. TOFFEES At least they’re individually wrapped and sticky, which may keep you from eating them all, Mohr says. WHITE CHOCOLATE…

PART 1 BASIC TRAINING THE GEAR YOU NEED FOOD STORAGE CONTAINERS Choose ones that best suit your needs. For advice, see “The Container Decoder” (below right). From R49.99, Pick n Pay RUSSELL HOBBS 6L DIGITAL SLOW COOKER After 48 hours of intense testing this was voted the best slow cooker by the Rodale Test Kitchen. R999, takealot.com MASKING TAPE + SHARPIE When you pack up cooked food, mark the date. Toss meat dishes in four days. For vegetables, one week. R64.99, Pick n Pay MOLESKINE RECIPE JOURNAL Break out this log to map out your meals, edit recipes and stash recipes in its built-in pocket. R299, yuppiechef.com 1 BREAK-FAST BLUEBERRY OAT PANCAKES THE PREPPER: MAREK STROJVUS @MAREKFITNESS PREP TIME: 12 MINUTES COST PER SERVING: R15 3…

DIY Nut Nix (¼ cup) BENEFIT More good fats! Preheat the oven to 180°C. In a bowl, mix 1 cup almonds, 1 cup pecan halves, 1 Tbsp maple syrup, and a pinch each of cinnamon, cayenne, and salt. Spread it all out on a baking sheet lined with parchment paper. Bake, stirring occasionally, until dry, 15 to 20 minutes. Allow to cool. Makes 8 servings. Roasted Vegetables (1 cup) BENEFIT More antioxidants! Preheat the oven to 200°C. On a large rimmed baking sheet, toss 5 to 6 cups chopped mixed vegetables (e.g., carrots, bell peppers, brussels sprouts, green beans, sweet potatoes, onions) with 2 Tbsp olive oil and salt and pepper. Roast until tender, about 25 minutes. Makes 5 servings. Kale Caesar (1 cup) BENEFIT More roughage! In a large…

MELVILL & MOON KALAHARI COOLER BAG Most cooler bags look like kids’ backpacks. This smart sack could fit in outdoors, at work or fashion week. R3799, safarioutdoor.co.za UASHMAMA LUNCH BAG A take on the paper lunch bag, this 24cm x 15cm x 36cm reuasable, durable and washable lunch bag can fit your meal and more. R990, uashmama.co.za SPORK MONKEY 10-IN-1 MULTI-TOOL It’s a spork, yes, but it’s also a bottle opener, a screwdriver, a nail puller, and a ruler. You’ll be prepared for any situation. R125, mantality.co.za GLOBAL STAINLESS STEEL CHOPSTICKS WITH REST They’re made of stainless steel so they won’t snap and they come with a rest so there won’t be any mess. R355, takealot.com…

LUNG BUSTER One of the most basic interval workouts, but a great place to start. Do this on a treadmill or exercise bike. The rowing machine also works very well. 1. 10-minute light warm-up. Get the legs loose, lungs open and ready to roll. 2. Then run, bike, or row for three minutes at 85 to 90 per cent of your maximum heart rate. 3. Recover for two minutes. (Get your heart rate all the way down to 30 per cent) 4. Repeat four times. 5. Finish with a 10-minute cooldown. SPRINT 1. 10-minute light warm-up. Get the legs loose, lungs open and ready to roll, on a treadmill or exercise bike. 2. Sprint for 20 seconds. 3. Recover for 40. 4. Do this for three minutes. 5. Then do…

LYING FACE DOWN AND STARK NAKED on an exam table, I grimace and squirm as an assistant in blue scrubs repeatedly inserts a small tube through an incision in my back. I grit my teeth, but the sting is dulled by the lidocaine injection coursing through my soft tissue. A loud sucking sound emanates each time she pulls the tube out, like a straw pulling up air from the bottom of an empty glass. “You should’ve eaten more doughnuts,” she tells me, which isn’t the kind of thing you want to hear when the Spartan Race World Championships you’ve been training for are just two weeks away. “There’s not a whole lot of fat tissue back here for the stem cells.” Should I get hit by a bus or suffer…

HERITAGE PATTERN No one wears this buffalo check shear-ling jacket better than Ryan Reynolds in Deadpool. Want to look as good? Follow our advice. This American workwear pattern popularised by Woolrich is a must-have this season. What you pair under it can be a little bit more casual. We’d go for a Henley or a thin turtleneck against the high collar, and some Chelsea boots to complete the look. Shearling jacket R1 800 Billabong, Decker Henley R499 Old Khaki, Ocean Edition watch R4 995 Hugo Boss at Bacher & Co, Thommer CB-NE JoggJeans R4 799 Diesel, Leather Gloves R429 and Chelsea boots R2 299 both at H&M, Theo canvas backpack R899 Old Khaki COMMAND ATTENTION A short step away from the usual neutral tones, these olive chinos are just the…

Casio G-Shock GA100cm-5ADR This new camouflage model not only highlights G-Shock toughness, it also looks great with any kind of wardobe style. thecasioshop.co.za Victorinox Swiss Army I.N.O.X. Carbon Paracord The lightweight carbon composite case is nearly indestructible. Unravel the parachute cord strap and it could save your life. Really. Picot & Moss Hamilton Khaki Aviation Pilot Day Date Auto Always a few minutes late? Wear a watch with minutes larger than hours. If you’re more than an hour late, it’s not the watch’s fault. Swatch Group Luminox Navy SEAL Steel Its sapphire crystal, carbon- reinforced bezel, and luminescent hands guaranteed to glow for years mean you’ll be able to pass it down with pride one day. Treger Brands Tudor Heritage Black Bay Bronze The iconic angular hands, known as snowflake…

GEMAEN TAYLOR TV HOST Get the right fit for your body, shape and size – you’ll look and feel better instantly. @gemaentaylor FRANCOIS HOUGAARD RUGBY PLAYER Success is the sum of details. @francoishougaard IGEE OKAFOR STYLE BLOGGER Keep it simple but add subtle details. A clean look is always well received, and adding subtle details will keep your wardrobe fresh and inspire new looks. @igeeokafor DAN ROOKWOOD US EDITOR MR PORTER I travel a lot, and I tend to pack in pre-planned outfits. I stick to a fairly consistent colour palette of blues, greys, olive green, camel and white – that way, I know everything will pretty much go with everything. @danrookwood Stand Up Straight, Son That smartphone addiction has turned you into a slumping pile of fabric. Stand out…

Lately I feel tired all the time. Should I have my testosterone levels checked out? Sihle, Umtata Not if that’s your only complaint. Fatigue alone is usually not related to low testosterone. Here’s what to watch for: decreased sexual desire (even if your erections are fine), muscle loss, and fat gain. If you check those boxes, then have a talk with your doctor to decide if your T needs checking. Two different tests are required to diagnose a deficiency – and if you are indeed diagnosed with one, testosterone treatment can reverse the offending symptoms. If tiredness is your only concern, take a hard look at your sleep habits and stress at work, both of which can play a role. To deal with stress, try taking a deep breath every…

1 Fight Fatigue With Flexibility Yoga is the best tool in Lesley-Ann’s armoury. It keeps her focused, and helps realign her thoughts. “It’s the rare time I get to be still, to breathe, “ she says. Beyond that, it keeps her strong and lean. “You’re doing lots of repetitions of the fight because it’s being shot from different angles, so you need endurance and flexibility,” says Lesley-Ann. Unrolling her mat every day means she’s ready to spring into action, whether it’s the first take or the last. 2 Use Fish For Fuel Passionate about the environment, Lesley-Ann is highly conscious about how much land is needed to maintain the world’s meat consumption. She adopted the pescatarian diet, because she could see no difference between her dogs…

INTENSITY KEY = FOREST-FRESH AND INVIGORATING = SO BOLD & WOODY, EVEN BEAVERS WILL HIT ON YOU HORIZON EXTREME EDT DAVIDOFF R770 A classic, subtle- but-masculine mix of refreshing and woody notes. 75ml Edgars UOMO NOIR ABSOLU EDP VALENTINO  R2 290 A sophisticated & woody oriental scent that’s perfect for date night. 100ml Edgars ARTISAN PURE EDT JOHN VARVATOS  R1 195 First comes the hint of fresh citrus; then the cedar-wood kicks in. Now that’s an entrance. 75ml Edgars BOSS THE SCENT PARFUM EDITION EDP HUGO BOSS R1 660 The citrusy foundation has lavender with a little spice – a perfect evening scent. 100ml Truworths EMBLEM ABSOLU EDT MONT BLANC  R1 295 A blend of warm woods and cold spices that’s ideal for evening duty. 100ml Foschini COACH FOR MEN…

STIR STRENGTH AND SPEED I do circuits that include five strength exercises (for example, kettlebell swings and presses, barbell deadlifts and squats, pull-ups) and 400m sprints. Do 5 rounds of 10 reps for the strength moves, resting 2 minutes between rounds. SGT. ETHAN MAWHINNEY MARINE CORPS SPECIAL OPERATIONS GREASE THE GROOVE Select one or two exercises you can do throughout the day, like the push-up or pull-up. Test your max reps; then do 5 to 10 sets of half of that number with at least 15 minutes of rest between sessions. Re-test your max reps every 4 weeks. PAVEL TSATSOULINE CEO STRONGFIRST EMBRACE THE SUCK Don’t just do the shit you’re good at. Training is meant to improve your weaknesses, not just reinforce your strengths. In every workout for the…

01 Seated Lift-Offs 3 sets of 10 per side Strengthen the connective tissue in the joint to improve end-of-range movement during squats. Sitting in a straddle position, shift your body weight on to your working leg (A). Hover it up and over an object before grounding it on the other side (B). Reverse and repeat on the other leg. 02 Kettlebell External Rotation 3 sets of 12 reps Strengthen your abductors and hip flexors to ease lower-back pain. Sitting against a wall with the soles of your feet together and knees up, rest a kettlebell on the top of each knee. Use the weights to push your knees down for 10sec (A), before releasing and returning them to the start position (B). Control the weight. 03 Lying Hip Abduction 3…

1. Exercise isn’t punishment. Go hiking with friends, try water sports in summer. Don’t see it as a chore that you have to do each day. 2. Find your fitness fix. Try everything from swimming to mountain biking, until you find something that you enjoy and that fits in with your lifestyle. 3. Choose snacks with plenty of fibre and protein. If you feel hungry in between meals, try to snack on something healthy but substantial, such as biltong (which is high in protein) or raw nuts (which are high in nutrients). 4. Don’t cut out all carbs. Switch from bad carbs to good carbs. For example, switch from refined flour pasta to a wholewheat option, and switch from couscous to quinoa. 5. Make smarter choices. Going out for a…

BEST OVERALL POACHED CHICKEN WITH WHITE BEAN AND WATERCRESS SALAD THE CONTENDER Chef Daniel Holzman, The Meatball Shop 2 (170G TO 225G EACH) BONELESS SKINLESS CHICKEN BREASTS 1 LEMON, HALVED AND JUICED; SAVE RINDS 1 TBSP DIJON MUSTARD 2 TBSP EXTRA VIRGIN OLIVE OIL 2 CUPS WATERCRESS, CHOPPED 1 CAN WHITE BEANS, DRAINED AND RINSED 1 PINT CHERRY TOMATOES, HALVED 10 PITTED KALAMATA OLIVES, CHOPPED 1. In a pot half filled with cold water, add the chicken and 3 Tbsp kosher salt. Turn the heat on medium and add the lemon rinds. When the water simmers, turn off the heat, cover the pot, and wait 5 minutes. 2. Meanwhile, in a small bowl, mix the lemon juice, mustard, and ½ tsp salt. Gradually whisk in the olive oil. 3. Remove…

You can’t overstate it: sleep is crucial for immunity, athletic performance, memory, learning, maintaining weight, and being effective on the job. And recent studies indicate that what matters most is not the quantity but the quality – specifically, the time you spend each night in a restorative sleep stage called N3. Are you ready to finally wake up refreshed? Work eight hours and sleep eight hours, and make sure they are not the same hours. – T. Boone Pickens…

1 How long does it usually take you to fall asleep? A Out immediately B 15 minutes or so C At least an hour Best-case answer: B. If it takes an hour, you may be getting too much sleep and should go to bed 45 minutes later, says MH sleep advisor Dr. W. Christopher Winter. If you’re conking out right away, try going to bed 15 minutes earlier. 2 How likely are you to fall asleep while sitting quietly and reading a book? A Very likely B Sometimes C Unlikely Best-case answer: C. If you answered A or B, then you need to spend more time sleeping, says Dr. Winter. But if you’re able to stay awake and engaged, then your sleep quality is probably in great shape. 3 On…

“There is no right or wrong time to buy a house. It depends on your personal and financial situation. Don’t try to “time” the market.”DAWIE ROODT, CHIEF ECONOMIST AT EFFICIENT GROUP MEET THE EXPERTS DAWIE ROODT Chief Economist at Efficient Group MAGNUS HEYSTEK Director of Brenthurst Wealth Management DR. FERDIE SCHNEIDER Head of Tax at BDO Tax Services TIM HARRIS, CEO of Wesgro 1 Ride Smart Heystek has never bought a new car in his life. “For me, it’s just not an investment,” he says. “A car will lose value from the moment you’ve bought it.” His strategy: he scours the second-hand marketplace for vehicles that are just over a year old. In exchange,he gets all the benefits of an almost brand-new ride at around 70% of the cost, and…

HIS DARK EYES PEERING STRAIGHT AHEAD, Tony Sentmanat zips over the crumbling potholes and jagged cracks that could mangle his ankles. In the pasthour,he’sbeenfrogjumping 1m hurdles and dragging a sled that weighs some 90kg across a weather- beaten parking lot pockmarked with puddles and oil slicks. He sucks air in heaping gulps, and exhales with such ferocity that veins pop in his temples and his puffed-out cheeks turn red above his salt-and-pepper goatee. In one drill, he shuffles sideways with the sled in tow while catching a 14kg medicine ball and violently slinging it back from the hip, as if trying to obliterate his training partner. In another, he catches the ball just above his stomach, throws himself to the ground, and pops back up in the blink of an…

¼ OF CONTAINER PROTEIN Pulled pork, chicken, mince. Two palm-size portions for satiety and muscle growth. ⅛ OF CONTAINER HEALTHY FATS You could pack some nuts, or just crush them over other food, like pasta, for texture. ⅛ OF CONTAINER QUALITY CARBS You need them to power your workouts. Try two handfuls of, say, quinoa, wild rice, or amaranth. ½ OF CONTAINER FRUITS AND VEGETABLES The fibre will fill you up both during your meal and long afterwards. Aim for about 2 cups.…

HIGH-INTENSITY ACOUSTIC SOUND WAVE THERAPY WHAT Shock wave therapy has been used to break up kidney stones. The idea with the penis is to treat a root physiological cause of erectile dysfunction: poor bloodflow. Eight to 12 weeks after the procedure, new blood vessels are supposed to grow in the genitals, a process known as neovascularisation. HOW Use a clinic that specializes in this therapy. In the United States, more than 90 such GAINSWave clinics offer a patented form of acoustic sound-wave therapy. Simply smear on the numbing cream, lie back, and let them blast your crotch with a wand for 20 minutes. COST R36 000 to R59 000, depending on the number of treatments needed. TIME COMMITMENT Severe ED may require six to 12 sessions, spread out over a…

CHURCHILL WOULD BE PROUD During World War II, the pilots of the Royal Air Force counted on Breitlings. In this model, military influences are still front and centre: 24-hour military time and aeronautical numerals, plus luminescence for an easy read whatever your mission. Breitling Avenger Hurricane, R118 400 Tanur Collection TAKE A DEEP DIVE INTO STYLE Divers in the Italian army wore the first Panerai watches while steering torpedoes. Today you can sport this version, with a rotating bezel that lets you time a dive – or meeting – as precisely as you like. Panerai Luminor Submersible 1950 Amagnetic 3 Days Automatic Titanio, R149 300 Panerai Boutique THE FLYEST WATCH IN THE SKY In the air, seconds can mean life or death. This extra-large dial has a second hand and…

Before movie stars wore them, Aviators were built for (you guessed it) actual aviators. In 1936, with war looming in Europe, American flyboys got some groundbreaking gear from Bausch & Lomb, based in Rochester, New York. The company designed a new style of sunglasses for military pilots, which later became the iconic Ray-Ban. The resulting shape fit snugly and had a green tint that filtered glare without hampering overall vision. In World War II, when pilots were navigating in planes like the B-17 Flying Fortress, they got a little help from gradient mirrored lenses. These blocked the sun on the upper part of the lens, but the lower part of the lens was uncoated so pilots could see their control panels. The square-lensed Caravan style followed in the ’50s, and…