Innholdsfortegnelse for November 2015 i Men's Health South Africa

BELLY OFF From Fat to Flat! Guaranteed results with the Men’s Health Belly Off plan. Sign up today and get... • 12-week workout plans developed by professional trainers • 12 weeks of meal plans, including complete shopping lists • Suitable for men of all ages and body types • Easy-to-follow instructions and motivation • Expert-approved training and eating plans • Online support and motivation • Start any time http://bellyoff.co.za FITNESS 5 Tips to Revamp Your Summer Training Summer training is the difference between wearing your shirt on the beach and being the bronzed god getting invited to every beach party mh.co.za/fitness/5-tips-to-kick-start-your-summer-training HOW TO How to Ace Your Picnic Date So you got a girl to agree to your picnic date. Good man. There are a few things you should know…

Whenever I’m asked to make a donation to a charity, I just get annoyed. RIAAN, PRETORIA We’re going to assume you aren’t Millionaire Riaan from Pretoria. For people with real-world wealth, the annoyance usually arises from the public nature of the ask. “There’s a lot of social pressure involved,” says Stefano DellaVigna, a professor of economics and business administration at University of California Berkeley. “Being put on the spot can be very uncomfortable.” In a study he published in the Quarterly Journal of Economics, DellaVigna found that when people were given the chance to avoid interacting with a charity solicitor, as many as 25% took the out. And those who did give? They felt ambushed for alms and coerced into opening their wallets. So the next time you find yourself…

REMEMBER... 1/ Sex on the beach is never (ever, ever) as good as sex between fresh sheets at a five-star hotel. 2/ Traffic and crowds suck the thrill out of fireworks. You can still enjoy them from afar. 3/ Medium-rare chicken is not a thing. 4/ Your sharp first-date shirt will develop sweat stains shaped like continents. 5/ Roof-mounted bikes do not fit in garages – or in underground parking garages of a mall. 6/ When the girls at the bonfire dare you to go skinny-dipping, they’re up to something. 7/ Swinging on a rope over a swimming hole is no time for indecision. 8/ You may be forced by a young child into riding a merry-go-round at the park. 9/ Late-night boerie rolls from the street corner always smell…

Leatherman Servicing bikes, hacking branches, opening beers, removing splinters, cutting biltong and gutting fish. Enough said. Just remember to give it a good wash every now and then. Charger Get a small solar power charger, which powers up while you’re cycling or on long bus rides. It won’t charge your smartphone entirely, but it’ll jumpstart a dead battery, send a message or check a map in an emergency. Stove You don’t want to struggle when you’re hungry after a long day in the saddle. The MSR Whisperlite stove uses benzene, paraffin, petrol or diesel, so you can fuel up almost anywhere. Notebook Yes, paper and pen. I’ve written all my stories by hand – this story included. Backpack With a small pack there’s less temptation to fill it with stuff…

THE LAST TIME YOU TOUCHED 5kg dumbbells was probably while searching for shoes under your wife’s side of the bed. After all, light weights are for women and injury rehab, right? Wrong, dumbass. Working both ends of the dumbbell rack hits a broader spectrum of muscle fibres and challenges your muscles in ways that using heavier weights alone can’t. “You’ll increase your strength, power and mobility,” says strength and conditioning coach BJ Gaddour. Weave these 10 exercises into your workouts to see for yourself. 1/ Increase Mobility OVERHEAD SQUAT Stand with your feet shoulder-width apart and hold a pair of dumbbells above your shoulders, palms forward. Lower your body until your thighs are parallel to the floor. Drive through your heels to return to the starting position. Do 5 sets…

AGE 25 LOCATION Lakeside, Cape Town OCCUPATION Personal Trainer and Calisthenics Instructor HEIGHT 1.68m WEIGHT BEFORE/AFTER 68g /58kg TIME TO GOAL 4½ months The Gain / Unfortunately, I’ve never been that naturally “lean” guy. I grew up as your average mesomorph1 (which means I gain weight easily). I was stronger than most of my friends, but weight fluctuation had always been an issue for me – it was a constant yo-yo effect. Towards the end of 2014, I took a two-month holiday to visit family I hadn’t seen in over 10 years. This lead to me being fed a lot of food that wasn’t exactly what you would call healthy. The result: by the end of my holiday I was the heaviest I had ever been. The Change / Towards…

IT DOESN'T LOOK LIKE IT, BUT THIS MOUNTAIN OF MUSCLE IS NOW 68 YEARS OLD. In some countries he'd qualify for a pensioner’s pass. But the truth is that Arnold Schwarzenegger still works harder than 90% of the population, and would put most of us to shame in the gym and on a bicycle. He still gets the most out of every rep, movie role, political rally and appearance at the Arnie Classic, the famous chain of fitness competitions that he started. Even though he's not on the stage competing anymore (he ended up with 7 Mr Olympia and 3 Mr Universe titles), he remains one of the biggest inspirations in the fitness world. You won’t have to face the Predator or a T-3 000, but if you use some…

The new whipstart by adidas eyewear blurs the line between sport and lifestyle like no other. It combines style with key features in a unique package for all-day use and an active lifestyle. Whether charging down the hill on your bike, climbing the highest mountains, running between skyscrapers in the city or simply chilling on the patio with a coffee, the whipstart impresses with its stylish look. Wherever you go, whatever you do, the new whipstart will guide you. enter now at mh.co.za TERMS AND CONDITIONS * WINNERS AWARDED BY MEANS OF A RANDOM NUMBER GENERATOR. PRIZES LIMITED TO 25 WINNERS. OFFER VALID UNTIL 17 NOVEMBER 2015. NO CORRESPONDENCE WILL BE ENTERED INTO. PRIZE IS NOT TRANSFERABLE AND MAY NOT BE EXCHANGED FOR CASH. STYLES AND COLOURS MAY VARY. IF…

THE SUN MAY BE OUT AND SPRING BULBS BLOOMING, but chances are a glance in the mirror will reveal a face rooted firmly in midwinter. Cold, dark days and long, boozy nights wreak havoc on your complexion, and the onset of balmy weather can make you look like Nosferatu with a bout of dysentery. As with most things, exercise will help – research at McMaster University found that regular cardio will keep your skin looking younger – but your most effective makeover tool is your dinner plate. A diet high in vitamin C and linoleic acid is like moisturising from within, reducing signs of ageing and promoting an inner glow. (Trust us on this one: the American Journal of Clinical Nutrition found that when plann ing your meals, “higher intakes…

01/ THE INSIDE PASS Tag Heuer has a celebrated history in motorsports and with creating some of the world’s best chronographs. auto chrono is one of our favourites, handling the demands of an active lifestyle and the workplace with ease Want performance and style in a watch? Put this on. EARN THE GOLD MARK YOURSELF AS A WINNER Signature designs, different materials and unconventional straps set you apart you as a leader, not a follower. Choose the watch with the best combination of function and character to suit your style TAKE TO THE AIR LIFT YOUR GAME WITH PILOT WATCHES These classic, masculine and versatile watches have been forged in aerial combat and tested in the harshest wartime conditions – which means they can withstand all kinds of abuse and…

GETTING DRESSED IN SUMMER doesn’t involve much thought – the less fabric, the better, as the cooler you’ll be. But with the rise of wicking and breathable fabrics, these days you can rock a suit and still feel the breeze. They’re mostly used in exercise gear, but it makes sense that these materials would make their way into casual and formalwear. This is where style meets performance. WICKING BREATHABLE This watch is solar powered and has a power reserve indicator, so you’ll always know when to spend a few hours out in the sun with it. The anti-reflective coating means you’ll never run over time too. SEIKO SPORTURA SOLAR PERPETUAL CHRONOGRAPH WATCH R9 000 TREGER BRANDS These NBs are built to slip on and sport the same silhouette we all…

DESIGNED BY Rob MacDonald, Gym Jones training director BEST FOR Testing your physical limits, building mental grit, and forging total-body strength, stamina and power EQUIPMENT Barbell, dip station, bench, weight plates, pull-up bar KILOJOULES BURNED 2 834* TIME 27:33 *As measured by a fit 1.9m, 115kg man using a Garmin FR70 fitness watch DIRECTIONS Do this workout 3 days a week for 4 weeks. Start with the warmup, doing the moves back-to-back in a circuit (10 reps of each, 5 circuits total). Next, load a barbell (see “Find Your Perfect Weight” on the next page) and do the main workout. Perform the exercises as a circuit; start with 10 reps per move and subtract 1 rep in each successive circuit (10 circuits total). Rest as needed. Try to finish the…

Here’s how ONE BRITISH ADVENTURER, ALASTAIR HUMPHREYS, IS PUSHING a solution to the mundane, city-bound reality of our lives. The 2012 National Geographic Adventurer of the Year has cycled across the planet, rowed the Atlantic and walked across India, yet even he acknowledges that big adventures are not realistic for all of us, all the time. So he came up with the concept of microadventures. “I wanted to find a way to help people have more adventure in their lives,” Humphreys says, “to show that you don’t need to be a tough, rich athlete with months of spare time to enjoy the wilderness. I’m all for making big adventures happen, absolutely. But I am also aware that it’s very hard to do, and therefore for most people they are wise…

CANCER DOJO During his battle with cancer, Conn noticed how most sufferers disconnected from their disease, leaving them disempowered, making it harder for their systems to bounce back. In building Cancer Dojo, Conn aims to help people engage more mindfully with their cancer, offering “a powerful way to positively enhance the immune system and the entire cancer experience”. He also aims to publish a book on this form of treatment in 2016. 07. LIVE CURIOUSLY Conventions will hold you back, if you let them. The moment you start asking questions – about how things are, and how you can change them – you allow yourself to explore new possibilities. And when that happens, you quickly realise things can be done differently, if you’re willing to try. Being inquisitive is the…

BESIDES THE SCREAMING BABOONS, I COULD NOT HAVE asked for a more relaxing start to the weekend getaway. We were sitting on the stoep of a guest cottage at the back of a citrus farm just a couple of hours from Cape Town, enjoying a sundowner, when the locals started to go wild. Welcome to the neighbourhood. My wife had been looking for a B&B in the country within driving distance of the city on a Friday afternoon, and it had to allow dogs. We found one in the Cederberg and it was perfect: tucked into the mountains, surrounded by orange trees with a view of the valley, and enough wood to keep the fire going all weekend (no, I’m not telling you where it is). As darkness fell and…

Can tying her down free her up? Women who are into BDSM say it helps them worry less about staying aroused, a new Portuguese study reveals. And removing that stress can lead to more satisfaction. Men also say kinky practices reduce their anxieties about staying hard and achieving orgasm. “BDSM broadens the ways you can have sex,” says Dr Richard Sprott, coauthor of Sexual Outsiders. “If one particular area feels uncomfortable or doesn’t work very well, there are other ways.”…

Crank More, Crash Less You might think fearlessness alone is key to bombing downhill with ease. But researchers in the UK say mountain biking performance depends on a combination of self-confidence and skill, as well as hand-grip endurance and aerobic capacity. James Wilson, a top mountain biking trainer, explains how you can develop those attributes and tackle any trail. 1/ DON’ T GO PRO To build confidence, revert to flat pedals. Most new riders want to graduate from flat to clipless pedals too soon, Wilson says. “But then they’re afraid to take risks because they’re locked in.” Use flat pedals on tricky trails to give yourself a safety net. “Even an Olympian hopeful I train says flat pedals help his mojo and riding,” says Wilson. 2/FORGE FITNESS Build your lungs…

VERSATILE AND STURDY, A KNIFE IS ONE of man’s oldest companions. It might look a little archaic next to your smartphone but there are many things a pocket knife can do that your fingernails just won’t. Picking the right blade comes down to the quality – you’re looking for stainless, properly heat-treated steel – and what you plan to use it for, obviously (you won’t need a machete in the office... or at least we hope not). Gentlemen, choose your weapons. 1 Kershaw Cryo R799 BEST FOR: OUTDOOR ADVENTURING If Indiana Jones were to recommend a pocket knife, he’d gun for this one. This robust, one-function cutter is an essential companion for any budding adventurer. Where a multitool will lose you precious seconds as you try to locate, say, the…

My fiancée wants us to do his-and-hers costumes for a party. Lame, right? What we have here is a sly test, my friend. She knows damned well that if your pals see you playing Kermit to her Miss Piggy, you’ll never hear the end of it. She wants to see if you’ll go along. You could probably wriggle out of it – but if you don’t, you’ll have a bargaining chip. And if you wanted to use it to, say, get her into some new lingerie, that’d be your business. Or you can press for costumes that will embarrass her more than you – like a whole Mad Max thing. Sure, it’s cheesy. But isn’t that kind of the point? My work friend cuts out early. Then he makes me…

Wonderbag You've probably wondered what the hell it is. It's a shortcut to delicious slow-cooked meals that will be warm and ready when you get home. Former MasterChef contestantturned-restaureteur Shannon Smuts uses the Wonderbag (R399, yuppiechef.com) daily to prepare meals for her customers, and she says it helps get the most out of her ingredients. By insulating a hot dish, the bag continues cooking its contents so you don't have to stand staring at a boiling pot. Try her butter chicken recipe: WHAT YOU’LL NEED 5 CHICKEN BREASTS, CUT INTO BITE-SIZED CHUNKS 2 ONIONS, CHOPPED 50G BUTTER 2 CLOVES GARLIC 30G FRESH GINGER, PEELED AND GRATED 1½ TBSP TOMATO PASTE 1 TBSP THAI RED CURRY PASTE 1 TBSP GARAM MASALA 2 TSP MILD CURRY POWDER 2 TSP TURMERIC 1 TSP…

YOGA NEEDS BETTER PR. IT HAS AN ASTOUNDINGLY LONG LIST of benefits, but most men fail to see that. Most view yoga as an esoteric pasttime for women, thinking it involves putting yourself in embarrassing positions and suspect clothing without any real muscle benefits. But that couldn’t be more wrong. Yoga doesn't force you to chant or talk about your feelings, as most men fear – it’s a stress-killing, mobility-improving form of movement that teaches you how to breathe, recover quicker, improve your range of motion, and use your core more effectively. The good news is that perceptions are changing, and it’s being spearheaded by top sportsmen, coaches and guys who just want to perform better. Tree Natural is a combination yoga studio with a healthy food cafe in Umhlanga,…

Why do I need to work on my grip strength? In today's times of fancy, quick and fluffy, the fundamentals are far too often neglected. You are only as strong as your weakest link. Simple. Without a strong grip the potential to max out a heavy deadlift, row a heavy dumbbell or perform more than a handful of pull-ups compromises your potential for progress. If you can’t grip it, you can’t rip it. [See The MH Forearm and Grip Formula for tips.] Are low bar squats better than “normal” ones? Choosing the placement of your bar is an integral part of your set up when it comes to squatting. You can either place the bar high or low – the difference between them is roughly 2 or 3 inches. A…

Behold the power of black and yellow. Earn the privilege to make a scene, to move the Earth, shape the city. Introducing Paledi Segapo #Earthmover FORGED BY WORK. DRIVEN BY LIFE. catfootwear.com #EARTHMOVER www.cat.com / www.caterpillar.com © 2015 Wolverine World Wide. All rights reserved. CAT, CATERPILLAR, BUILT FOR IT, their respective logos, “Caterpillar Yellow”, the “Power Edge” trade dress, as well as corporate and product identity used herein, are trademarks of Caterpillar and may not be used without permission. Medicus, an authorised distributor of Cat Footwear of Wolverine World Wide, a global licensee of Caterpillar Inc.…

1/ Get Fresh Choose coffee beans with roast dates (not “best by” dates) within the past two weeks. For mail-order beans, try beanthere.co.za. 2/ Use a Burr Grinder Buy a manual Hario Skerton Manual Ceramic Burr coffee grinder (R699) or electric Russell Hobbs Coffee Bean Grinder Encore (R349, both yuppiechef.com). 3/ Count Your Beans On a digital kitchen scale, weigh 25 grams whole beans and 350 grams water per mug. Grind them coarse for a plunger, and fine for a moka pot. 4/ Take Its Temp Your brewing water temp should be 90° to 95°. Water boils at 100°, so boil a kettle, take it off the heat and let it sit for 30 seconds. 5/ Start the Bath Set a cup with a dripper on the scale (Hario V60,…

1/ Do the Prep Preheat a large, dry, nonstick skillet over medium high and measure out ¾ cup beans. That’ll give you enough to brew three or four cups. Oh, and turn on the vent fan. Beans smoke as they roast. 2/ Start Cooking Pour the beans into the pan, reduce heat to medium, and keep stirring. After 6 to 8 minutes, the beans will start popping. Reduce the heat to low. For a medium roast, cook for another 2 to 4 minutes. 3/ Enter Cooldown A medium roast will look golden brown. At this point, dump the beans into a second, room-temperature pan. Then keep stirring for 6 to 10 more minutes to speed cooling and stop the roasting process. 4/ Sit Tight High levels of CO2 in roasted…

Spicy Sausage with Chicken and Kale Heat a R2-size amount of olive oil in a griddle on medium. Add 100 grams loose pork sausage and 100g boneless, skinless chicken thighs, chopped. Cook, stirring, until the meats brown, about 3 minutes. Stir in 2 minced garlic cloves and a pinch each of red-pepper flakes and ground cumin. Add ½ cup reduced-sodium chicken broth and 1 cup chopped kale; cover and simmer until the greens wilt and the meats cook through, 5 to 7 minutes. Season to taste. Makes 1 serving PER SERVING 2 110 KJS, 40G PROTEIN, 13G CARBOHYDRATES (2 G FIBRE), 33G FAT…

01 Assess Your Wrist Level IF YOU WANT TO BUY VINTAGE, YOU HAVE THREE OPTIONS. PROTECTING YOUR POCKET IS AS MUCH ABOUT LOCATION AS ANYTHING ELSE. ASSUME EVERYONE IS TRYING TO RIP YOU OFF UNTIL THEY PROVE OTHERWISE REAL DEAL By weeding out fakes and even giving warranties, dealers provide peace of mind. “Look for ones who have been around a long time,” says Andrew Morgan, editor of The Watch magazine. Do some research on their reputation, both in conversation and online. Common sense is king: if it sounds too good to be true, it probably is. HAMMER TIME If you have the time and the savvy, bag a bargain at an auction. But they’re not for beginners. “Watches are sold as-seen,” says Laura Warrilow, head of pre-owned at Watches…

MLET’S BE HONEST, ONLY CHEWBACCA CAN PULL off the head-to-toe hairy look. And listen, you’re not a Lumberjack either, so it’s important to maintain your fur with a suitably thorough grooming routine. Unkempt hair can make you smell (and feel) dirty, and make you look a lot older too. But don’t go overboard with the shaving cream and razor blades on every single nook and cranny – different body parts have different hair textures, while some areas are more sensitive than others and require special precautions. Fortunately, there are specific products and appropriate techniques for taming each and every kind of follicle. It’s time to join us on the great manscape. Eyebrows Unless you’re Burt from Sesame Street, there’s absolutely no valid reason to have a unibrow. To get rid…

1-Minute Sprint “A minute might not seem long, but it is if you go hard enough,” says Gym Jones’s Rob MacDonald. “This will reveal how far you’re willing to push yourself. If you’re not crushed at the end, you held back.” DIRECTIONS Hop on a fan bike and try to burn as many calories as possible in 60 seconds. (The bike will display your result.) Average is 45; the Gym Jones record is 89. 2 000-Metre Row “This is a classic Gym Jones test,” says Mac-Donald. “When you do circuits for time, you can cheat form and cut corners. This is just you and the computer: no cheating, no shortcuts – just objective feedback staring you right in the face.” DIRECTIONS Program the distance setting on a rowing machine for…

Gym Jones workouts often use the same load for every move. Why? “In the real world, things weigh what they weigh,” says the gym’s training director, Rob MacDonald. “If you have to push a car or move furniture, you don’t get a magic button that adjusts the weight for you.” For this workout, select the heaviest load that allows you to complete all your sets of the weighted exercises. This chart will show you where you fall on the Gym Jones strength spectrum.…

TRUE STORY Stoked is the true story of Chris’s personal quest to prove to himself that he was one of the best in the “big-wave brotherhood”. With his infectious enthusiasm, Chris tells how he pulled off death-defying antics time and again, overcame overwhelming obstacles and fears, and parried every blow that fate dealt him, all without ever losing faith or focus on his dreams. It ends with him winning the Mavericks Big Wave contest. This year also saw the global launch of the film Ocean Driven: The Chris Bertish Story, a documentary along the same lines as Stoked. With commentary from Kelly Slater, Greg Long, Mark Healey, Clark Abbey, Gary Linden, Carlos Burle and more, this inspiring story of one humble man’s journey to big-wave stardom will redefine the way…

THE AVERAGE GUY 26 Percentage of men who say the birth of their child is their happiest memory 18 Percentage who point instead to getting hitched 27 Percentage who’d love a chance to erase the details of a past relationship 22 Percentage of guys who swear they have a photographic memory <0.1 Percentage of people who actually have something like a Nikon in their skull 58 Percentage of men who’ve spaced out on their mate’s birthday 42 Percentage of stereotype-defying guys who have never forgotten their anniversary 34 Percentage of men whose absentmindedness cost them a cellphone 60 Percentage who still have one of those can’t-forgetit phones (a.k.a. landlines) at home 43 Percentage of guys who have blanked on a woman’s name – mid-date 34 Percentage of those who managed…

How do I resist the urge to tweet while driving? THATO, MIDRAND Three steps: open boot, insert phone, close boot. Studies show that even when people turn off notifications, they still feel compelled to check their devices. According to technology addiction expert Dr David Greenfield, we may crave the dopamine rush that receiving info produces. So after you stow your phone, crank up the tunes — listening to a favourite song can trigger a similar dopamine hit, a Canadian study found. Need your phone’s GPS? The app SafeCell 360 (R40, Android and iOS) can disable incoming and outgoing texts whenever you exceed 8 kilometres per hour. What’s the best way to remove water from my ears after swimming? GREG, MUIZENBERG We’ll start with the worst ways: using an earbud or…

The Thinking Man’s Cap Order up some ’shroom service. Vitamin D may help you ward off dementia, a study in the journal Neurology suggests. Older adults who were moderately D-deficient had a 53% higher risk of developing dementia later in life. The nutrient might help combat amyloid plaques, the brain abnormalities linked to cognitive decline. Start a good habit now and aim to eat 600 IU of D a day – mackerel and tuna are also great sources. Or you can pop a supplement. FOOD COURT The Accused Propylene glycol, a chemical used in antifreeze and coolants. It also pops up in cinnamon, whisky and salad dressing. The Charge Bloggers claim it can cause allergic reactions and kidney damage. The Verdict Innocent. The propylene glycol found in certain food products…

DROPPING THOUSANDS ON TOP-OF-THE-LINE SMARTPHONES HAS BECOME THE NORM – AFTER all, these shiny mini-computers are powered by technology once reserved for space stations. But you don’t really need a fingerprint sensor, do you? Tech guru Arthur Goldstuck says it’s easier than ever to find a device far better tailored to your needs than the bestsellers. His company, World Wide Worx, conducted a study that found smartphone users in SA prefer the bare necessities. This research backs up an overseas survey by the Pew Research Centre, which asked people how they use their smartphones – here are our picks, based on those numbers. The Communicator BEST FOR Costing a fraction of what the smartphone heavyweights go for, the Vodafone Smart Kicka (R650) is a robust device capable of handling all…

You’re on a long road trip – or maybe your commute just feels that way – and you pull over to open your cooler box. Now you face a carbonated conundrum: add too much ice to the cup, and you’ll short-change yourself. Add too little, and you’ll be left with a tepid drink. Calculating the optimal amount of ice depends on how long you want your enjoyment to last. Plug that number (in minutes) into the equation below to find out what percentage of your cup to fill with cubes. (This formula will keep the beverage around 7°: chill enough to chug.)…

“With grip training, flash isn't functional,” says Bianchi. “Grip training goes beyond using your gym towel to do pull ups, it's about as effective as eating cereal with a fork. Stick to the basics; nothing builds grip and forearm strength like heavy one-arm rows and farmers' walks.” THE GRIP AND RIP MOVE One-Arm Rows WHY High rep, heavy one-arm rows are the best deadlift grip exercise there is, as you're going to tax your gripping muscles more than squeezing a stress ball ever will and you'll build a beast of a back. FOREARM FORTIFIER MOVE Farmers Walks WHY They'll improve both your crush grip and your support grip. Crush grip is your primary grip between your fingers and your palm, like the one you use for shaking hands. Your support…

1/ Prepare for Action Get into a normal squat-thrust position: arms shoulder-width apart, hands on the floor with your legs tucked up to your chest. This is both your start and finish position. 2/ Build Your Six-Pack Kick your legs back to a push-up position and lower yourself into a push-up straight away. Keeping your core tensed will chisel a six-pack and build your chest and arms. 3/ Boost Body Strength Push up with your arms and kick your legs back to the starting position. Perform this as explosively as possible to engage your fast-twitch muscle fibres, which will increase functional strength and size. 4/ Increase Your Muscle Size From here, thrust your body upwards, using your legs and core muscles to launch yourself from the ground. Jump as high…

Cold-brewed coffee is naturally less acidic, as it doesn’t touch any heat; it’s also less bitter and bigger on flavour. Plus, it packs a caffeine punch, and you can put it in anything, from smoothies and shakes to jars, over ice. Forget that overpriced coffee shop; sealed properly, cold-brewed coffee will last up to a month. Here’s How TWO THINGS ARE MOST IMPORTANT: 1/ Use coffee that is coarsely ground. Ask your barista to grind for a plunger. 2/ And use only spring or filtered water. Tap water just won’t do. We’d recommend making 1-litre batches at home, but the recipe can be scaled up. We also prefer using mason jars, but feel free to use any type of container that can be sealed. METHOD: 1/ Chuck between 60 and…

65% of South Africans drink 2 to 3 cups of coffee a day. (80% said coffee is “vital” for their working day.) Source: The Daily Buzz Coffee Workplace Survey 24 million Cups of FairTrade (i.e. organic, sustainably farmed) coffee were sold in SA in 2014 Source: fairtrade.org.za 368 084 60kg bags of green coffee beans were imported in 2014 Source: International Coffee Organisation TRUTH Cape Town’s microroastery was voted the best coffee shop in the world by The Telegraph. Check them out at truthcoffee.com Source: thetelegraph.co.uk…

Charting a Course of Discovery A contemporary edition of the famous 1957 model, a professional diver’s watch that soon appealed to the first enthusiasts of leisure diving, the Superocean Héritage strongly evokes its origins. The dial bears the 1950s logo, with the Breitling signature topped by an 18K gold version of the letter B. The epitome of clarity and understatement, it bears the same triangular luminescent hour hand, ensuring easy readability even in the darkness prevailing at great depths. The steel mesh bracelet is also inspired by the design of the first model. While it undoubtedly appeals with its original look and its subtle vintage touch, the Superocean Héritage, available in a watch or chronograph version, also benefits from the latest high-tech developments, including the construction of a unidirectional 120-toothed…

Think Green “When your workout starts to get tough, you’ll hear voices in your head telling you to slow down, save your energy, and quit,” says MacDonald. “Those are red-light thoughts. They will halt you completely if you don’t learn how to silence them.” DO THIS “Fill your head with green-light thoughts, which are wholly positive,” suggests MacDonald. “Repeat statements like ‘I can do this’ or ‘I’ve survived worse.’ That positivity will power you through anything.” Make Friends with Pain To beat your limits, you have to establish a positive relationship with pain. “When you reach your edge and push past it, you’ll realise you weren’t really at your edge in the first place,” says Steve Portenga, a sports psychologist who’s worked with Olympians. DO THIS Spend time in the…