Innholdsfortegnelse for August 2018 i Men's Health South Africa

THE MOVIE 24 AUG SLENDERMAN The gangly-limbed suit-wearing monster who terrorized everyone back 2013 in his own note-collecting mini-game (we used to live in strange times) is finally getting his first big screen appearance. The trailer suggests an onslaught of disturbing imagery and a slew of violin-introduced jump scares. We can’t promise it will be good, but it will definitely be entertaining. THE ALTERNATIVE 3 AUG DISNEY’S CHRISTOPHER ROBIN Not keen on cowering in your seat, or just stuck looking after the kids? Disney’s Christopher Robin is shaping up to be a heartwarming return to the world of bouncing tigers and morbidly depressed donkeys. This time round, lil’ Chris is a working-class family man who encounters his old childhood friend Winnie-the-Pooh. Solid mate that he is, Pooh helps his pal…

BUY PROOF Grabbing a few brews with your friends or knocking back samples at a wine-tasting, there’s always the worry that you’re starting to sip over the limit. Tired of second-guessing their sobriety, the inventors of Proof have created a wearable that can measure your blood alcohol level. While it hasn’t yet been released – they’re still tinkering with the design – this sip-bit displays an up-to-date reading of your current sozzled status. Plus, it can warn you when you’re getting close to the limit, and even determine how long it will be until you sober up. www.proofwearable.com…

1/ WAHOO TICKRX: Want to record your HR to monitor training load, but don’t want to wear a watch or keep your phone with you? The TICKRx is a heart rate monitor with memory. Simply wear the strap; when you remove it, the data will be pushed to your phone. It also has an accelerometer, and can count reps and provide running analytics. 2/ KOMBUCHA: It’s a fermented tea which also works as an excellent source of probiotics. In my opinion, the study of the gut microbiota (bacteria) may just be a new frontier of performance research. Ensuring a balance in favour of good bacteria may prove to be the next magic bullet. Following your gut has never had so many benefits. 3/ CALM: This award-winning smart-phone app helps reduce…

MEET GARETH SCOTT He’s an eSports coach for one of SA’s top gaming outfits, and the founder of Level Up – a movement to motivate gamers (and others) to live healthier, fitter lives. Follow his advice to go from couch potato to crushing life. I feel like I’m either working, studying or getting ready to do it all over again. How can I stop feeling so overwhelmed? Balance is key. I live a very balanced lifestyle. I work hard, I play hard; and in between it all, I make sure to focus on keeping my body strong and healthy to endure the stress and pressure of everyday life. Plus, I have my wife to keep me sane and motivated! I’m a gamer, and often I put off going to gym…

Knee-to-elbow Start hanging from a bar, hands just slightly beyond shoulder-width, palms facing away. Tighten your core and lift your knees as high as you can; round your back until your knees touch your elbows. Return to the start slowly. Aim for 12, which is the number Drechsel’s students do at the start of each session. Jump squat Stand with feet shoulder-width apart. Bend your knees, lowering your torso until your thighs are parallel to the floor. Stand back up explosively, jumping up as you do. Land softly and immediately begin the next rep; do 3 sets of 10. Uneven grip pull-up Hang from a bar, your hands shoulder-width apart in an uneven grip (right palm facing you, left facing away). Pull yourself up, challenging your core and lats and…

RULE #1/ DON’T OVERDO IT Overloaded partials place major strain on your body, so use them sparingly. Limit them to no more than 10% of your total training. RULE #2/ DO BE SURE TO STRETCH Reminder: if your hamstrings are too tight for full deadlifts, that’s not an excuse to do partials. Correct any muscle imbalance that could lead to injury. RULE #3/ DON’T GET OLYMPIC You can’t change the range of motion on explosive exercises like the clean-and-jerk and snatch. To stay healthy, avoid altering these moves. RULE $4/ DO TRAIN THROUGH STICKING POINTS By skipping the full ROM, you may not strengthen your weak points. Make sure to occasionally use light weights in weak ranges of motion.…

You don’t need to run like a Kenyan. The most efficient stride length is likely to be the one that’s most natural to you, suggests a small study in the International Journal of Exercise Science. So just enjoy your run, and don’t worry about how you look. 55% The percentage of all natural deaths in SA due to lifestyle diseases, according to StatsSA. Research from the Oxford Health Alliance shows that globally, a lack of exercise, poor nutrition, smoking and excessive alcohol consumption lead to 60% of deaths. You limit your risk just by having a fitness regime and healthy diet, says Dr. Guni Goolab, president of the Government Employees Medical Scheme. Time to tie your running- or training-shoe laces.…

The denim jacket may have its roots in workwear, but nowadays a well-fitted example is a must in every guy’s wardrobe. For optimum versatility, invest in a jacket that’s not too dark or too distressed. A black or raw-indigo denim jacket will be hard to dress down, and a stonewashed jacket will be too casual for the boardroom. Our pick? Something right in the middle – a washed-and-faded blue one will never fail you. You can break it out on weekends, or at the office with a crisp white shirt and knitted tie! New rule – look for a denim jacket that has elastane in it, like this one. The comfortable, stretchy fabric is a game-changer if you’re a gym-goer. Fit in to stand out. Dude up your denim. Smell…

AMERICAN SWISS 021 938 7510 BEN SHERMAN 021 425 8996 CALVIN KLEIN 021 418 1185 CAPE UNION MART 021 425 4559 CONVERSE 0879 404 600 CLICKS 0860 254 257 DICKIES 0879 404 664 DIESEL 011 630 4000 DISCHEM.CO.ZA EDGARS 0860 692 274 EXECUSPECS.CO.ZA ELEMIS-SA.CO.ZA FOSCHINIFORBEAUTY.CO.ZA FUTURETHIS.CO.ZA G-STAR RAW 021 418 9000 H&M 021 826 7300 INFINITE 63 011 326 6688 JEEP 011 630 4000 JEKYLLANDHYDE.CO.ZA KINGSLEY HEATH 0875 508 880 LEVI’S 021 403 9400 MAUI JIM 010 015 1500 MR PRICE 0800 212 535 OLD KHAKI 021 464 5800 PUMA 021 551 0832 REDSQUARE.CO.ZA REPLAY 021 418 8507 SCOTCH & SODA 011 784 3233 SHZEN.CO.ZA SOVIET 021 462 6188 STERNS.CO.ZA SUNGLASS HUT 0861 000 850 SUPERDRY 011 784 5739 TREGER BRANDS 011 089 6000 WOOLWORTHS 0860 022 002…

ACTIVE REHAB BEST FOR: Endurance recovery, alleviating tightness. A Swedish massage combining traditional strokes and deep-tissue techniques to improve blood circulation, reduce stress and elongate muscles, which can help to break down deep-seated tension and help remove lactic acid. R620 (60 MINUTES) LIFEDAYSPA.CO.ZA NORTHERN TIGHTS BEST FOR: Relieving pain & soothing inflamed muscles. With Near Infrared Therapeutic treatments the laser heats up the muscles to increase blood circulation, which increases the transport of the materials essential for rebuilding damaged tissue. Bottom line? It can help reduce the time it takes for you to recover, by regenerating cells faster. R1 390 (60 MIN), THELASERBEAUTIQUE.CO.ZA FEET FIRST BEST FOR: General well-being. A Freebody sports massage is a full-body massage using Free-body muscle recovery massage rub, which penetrates deep into muscles to help…

On FLIRTATION THE PHARCYDE “PASSIN’ ME BY” “Why does the apple of my eye / Overlook and disregard my feelings no matter how much I try? / Wait, no, I did not really pursue my little princess with persistence / And I was so low-key that she was unaware of my existence.” EXPERT’S TAKE “Scientists have identified three steps needed prior to mating. The first of these is that the animal or human must announce its presence to potential mates. It appears that [Pharcyde member] Fatlip failed to do even this most basic task,” says Matthew Johnson, chair of psychology at Binghamton University. On RESPECT COMMON “THE LIGHT” “It’s important we communicate / And tune the fate of this union to the right pitch / I never call you my…

People are more open-minded than ever – and a new study confirms that you’ll have better sex if you put effort into it. People who believe sex takes work have more satisfying sex lives than those who think good sex is about compatibility. Communication is the key, says study author professor Jessica Maxwell. New sites and apps make the conversation easier: you and your partner separately fill out sex questionnaires, but only the ideas that overlap are revealed. If you’re more vanilla The Kink-a-nator (slate.com) Short and relatively tame, except for that bit at the end about threesomes. If you like options mojoupgrade.com Advanced option lets you include really racy stuff (or leave it out). If you like new words sexionnaire.com Long and quite, uh, comprehensive. If you’re creative weshouldtryit.com…

EARLY-BIRD BENEFITS BREAKFAST 3766 You can trick yourself into cutting kilojoules by this much throughout the day by timing your breakfast immediately after a morning training session UNIVERSITY OF SCRANTON SUPPER HEROES DINNER 1000 The total amount of fat (in grams) you can burn in two weeks, while also supporting post-workout muscle growth, all by tucking into a hearty evening meal. UNIVERSITY OF MUNICH THE MH VERDICT BREAKFAST WINS The old adage rings true. While porridge can’t compete with T-bone for taste, the importance of breakfasting like a king to maintain a healthy weight and set the tone for beneficial decisions throughout the day is incontrovertible. It pays to be a morning person, whichever way you slice it.…

REVERSE LUNG DAMAGE Used to smoke? Eating two tomatoes or three apples a day may help repair your lungs, suggests a new study in the European Respiratory Journal. Scientists tracked 680 smokers, ex-smokers, and never-smokers for 10 years and found thatin all three groups, the lung function of people who ate more tomatoes or apples was significantly more preserved than that of people who ate less fruit. Antioxidant compounds may be responsible. So even if you’ve never smoked, the experts speculate, this combo may help slow your lungs’ aging process. DETECT LYME FASTER Good news in the war on tick-borne diseases: new tests are faster and more accurate than ever for determining the presence of Lyme antibodies. Ask your doctor about 2-EIA (enzyme immunoassay) testing, which can be more sensitive…

“The parietal lobe [ 1], in the upper back part of the brain, tends to shut down while you’re meditating and experiencing awe,” says Dr. Newberg. This region is where we contextualise perceptions, such as sights and sounds, to establish our sense of self in relation to the world. At the same time, the limbic system becomes more active [ 2], Dr. Newberg says, eliciting a very intense energy or arousal. “This helps release dopamine, a feel-good molecule, in the brain. It creates a feeling of oneness with the universe.”…

Gas Tear off an arm’s length of heavy-duty foil, throw in some soaked wood chips, and heat over direct, high heat until smoking. Close the lid to imbue your seafood with a hint of sweet smoke, says chef Michael Cimarusti. Charcoal Medium heat cooks fish best. But charcoal can run too hot, so it’s best to temper it. Before you start braaiing, set aside some old ashes. Then, after you dump in the hot charcoal, gradually sprinkle it with a layer of ash. Wood Grab a charcoal chimney starter and fill it with charcoal. Atop the unlit coals, stack six pieces of 5cm-thick wood in Jenga-like crosshatch structure. Light the chimney. When the coals are glowing, dump the contents into the braai and keep adding more wood pieces as needed.…

1 Paint It Black (And White) “Explore the magic of monochrome in your bedroom,” says designer Brendan Wong (brendanwong.com). By limiting your colour palette, you can explore stripes, checks and textures with a masculine edge. SLEEP SOUNDLY Research from Seoul National University found that men exposed to noise over 55dB at night (the equivalent of a suburban street) had a significantly higher chance of being infertile. Previous studies have shown a link between high noise levels and heart disease, mental illness and reduced performance. Our advice? Position your bed far away from noisy windows or invest in a white noise machine like the Marpac Dohm DS (R2 245, wantitall.co.za). 2 Cut A Rug “Rugs really tie a room together,” insists Greg Natale (gregnatale.com). Wall-to-wall carpet isn’t for everyone, so using…

Your home might look great. But if it smells bad, no-one will ever notice. Nicole Eckels, co-founder of Glasshouse Fragrances (glasshousefragrences.com) explains how to win by a nose. If you’re always busy and on the go, a scent diffuser is a better option than a candle, Eckel says. They last longer and give off a lighter scent. Plus they’re toddler-friendly, too. Let the seasons guide your candle selection. “In winter, heavier scents like wood or oud fragrances tend to work better,” Eckel says. Try the Soy Lites Oud Orient Soy Candle (above). It has a musky, earthy fragrance with oriental notes. This honey-like, rich scent uplifts and calms the mind, and is even said to stimulate libido. R240, soylites.co.za. “In summer try brighter scents like citrus or white flowers,” advises…

Dare To Be Different Kellan Hendry (@kellansworld) is more a digital artist than he is a photographer. He edits, layers, and paints away on his canvas – his laptop screen – until he’s created a masterpiece. At 20 years old, Kellan’s amassed a following of almost 500k on Instagram and has curated his artistic aesthetic. But it’s taken him almost three years to create the content that’s forged a fan base. “It’s important to learn the basics of photography and these programs (Photoshop and Lightroom) before doing anything else. You have to be willing to invest time and patience. There’s no quick route to creating consistent high-quality content. Make use of online sources such as YouTube; there are a ton of tutorials that are easy to follow!” Worried your masterpiece…

This month tells a tale of two incredibly inebriated cities. Cape Town casts its lot with Russia’s finest export, lining up shots and cocktails for locals at VodkaFest Cape Town (28 AUG). The event includes several Vodka tasting stations, a 12m-long ice bar, an ice luge and even a last-man-standing Russian Roulette Shootout. If knocking back burning liquor isn’t your style, Durban Bierfest (31 AUG-1 SEP) is serving up the perfect antidote: beer, beer, glorious beer. Not only can you sample brews from around the world, but you’ll have a chance to dig into heaped plates of traditional Bavarian food, from pretzels to bratwurst and pork knuckles. Pick your poison and book your tickets now.…

“Ignorance is no excuse,” the prosecutor said. It started with a sigh… and ended with me being hauled off to court! And it’s all thanks to Grand Designs, the British reality TV series that shows whacky and extravagant home-building design projects. After one particular episode – the one in which a shoebox was turned into a Gothic castle – my wife... sighed. To the unobservant ear [Say what? – Ed.] it may have been just a sigh, but I knew: it was the sigh of destiny. The next sentence out of her mouth was going to seal my fate, and there would be no point in arguing. “Our home needs a grand design,” she said, her eyes wandering over our place – what estate agents might refer to as a…

PROBLEM: SYSTEM SHUTDOWN SOLUTION: THE FLU FIGHTER Pineapple is packed with vitamin C and anti-oxidants that support your immune system. And the bromelain in pineapple helps reduce mucus in the throat and nose. 60ML TEQUILA OR ANY AGAVE SPIRIT 25ML CINNAMON SYRUP 25ML LIME JUICE 3 OR 4 PINEAPPLE WEDGES Cut pineapple into wedges, place in shaker and muddle. Add the other ingredients. Shake. Strain and pour into a glass. LEVEL UP PLACE A HANDFUL OF CINNAMON STICKS ON A BOARD AND LIGHT THEM. ONCE THEY’RE ALL ALIGHT, PLACE YOUR GLASS UPSIDE DOWN OVER THEM. LEAVE IT THERE TILL YOU’RE READY TO POUR YOUR DRINK INTO IT. PROBLEM: WINTER WOBBLE SOLUTION: THE WINTER WEIGHT WATCHER Shed the extra kilos you’ve gained to keep warm. Chilli doesn’t…

Brain Training A 2013 PLoS ONE study revealed that playing video games might enhance your cognitive functioning. Researchers asked five groups of non-gamers to play mobile games for an hour every day for four weeks. The result: empowered noggins. Just don’t drop money on microtransactions. Sweet Relief Playing video games isn’t just a good way to de-stress after work. Studies have shown that gaming sessions could also help reduce pain or anxiety caused by medical procedures or chronic illnesses. Maybe they can do the same for your DOMS. Pay Attention Think video games are a big distraction? A new University of Electronic Science and Technology of China study claims that an hour of playing the video game League of Legends could help improve focus. Just don’t fit in your hour…

DAY 1 / PULLING 1. Front Goblet Squat Stand and hold a 12kg dumbbell vertically at your shoulders with both hands. Bend your knees and lower your torso until your thighs are nearly parallel with the floor; stand. 2. Pull-up Hang from a bar, palms facing away. Pull your chest toward the bar, pause, and lower your torso back down. 3. Hollow Hold Lie on your back, legs straight, arms extended. Press your lower back into the floor; contract your abs to lift your shoulders. Lift your legs slightly. Hold. DAY 2 / LEGS 1. Skater Lunge Keeping your knees soft, leap left, landing on your left foot, knee bent. Hold, then leap back to the right, landing on your right foot. Hold. Uncomfortable? Do side shuffles. 2. Alternating Row…

Power training has made quantum leaps with the use of resistance bands. In a recent Iranian study, bands secured to the floor and ceiling for extra upward and downward force produced serious results. Men were assigned one of three exercises three times a week, shown here from left to right: an assisted jump (overhead band pulling you upwards); a resisted jump (floor-mounted, pulling you downwards); and a body-weight jump. Four weeks in, the resisted group ran 30-metre sprints 10% faster, versus 6% for the assisted group and 4% for the body-weight group. Emphasise resisted jumps (loop the band behind your neck); the harder you work to produce max force, the greater the power you develop. Shoot for 3 sets of 6 jumps, 3 times a week.…

DRESS UP  We love the denim jacket and chinos look. Why? You can sport your denim jacket with fitted chinos in practically any colour and still look sharp. DOUBLE UP  Denim-on-denim is no longer a fashion crime. But as a rule of thumb, the jacket and the jeans should be roughly two shades apart. DENIM PLAY  Another option? Pair different colour denim together. A standard blue denim jacket with black or white jeans is an unexpectedly cool combo.…

“Sports fragrances are popular because, psychologically, they energise the wearer, cooling him down and making him feel revived,” says Azzi Glasser, a perfume designer for the likes of Reiss and Agent Provocateur. In short, ‘sport’ is employed as an olfactory euphemism for invigoration. “Bold citrus notes such as grapefruit and lemon are key to sports fragrance composition,” says Glasser, adding that it’s these ingredients which give the scents their easy wearability. Unfortunately, this accessibility means that sports fragrances are often misconstrued as watered-down versions of their full-fat forebears. And while it’s true the majority can be generic in their composition, not all of them deserve to be relegated. 1/ BENETTON COLORS MAN GREEN EDT 100ML R515 CLICKS Grapefruit, melon, violet leaf and geranium, blended with notes of nutmeg, cedar and…

James McCallum – Cyclist “Tony’s determination and commitment to a goal is really admirable – and contagious; it definitely rubs off on you. Not only did he lose a baby elephant in weight, he has also excelled in all races and events that he has taken part in. I am privileged to call Tony a close friend, and look forward to the good times and challenges to come.” Travis McGrath – Triathlete “I met Tony in 2009 when we were both very overweight, and we made the decision to change our lifestyle and physical build. A few years into the process, I began to have doubts. But Tony kept me motivated – his progress was amazing! Tony is a diesel engine; he can go on forever. I’ve never met anyone…

AT THE COFFEE SHOP ORDER . . . Iced coffee For minimal kilojoules, you drink in a big antioxidant payload. NOT Frozen coffee drink It’s brimming with kilojoules, mostly from sugar. ON YOUR SALAD SHAKE ON . . . Salted pistachios You’ll take in heart-healthy fats with a satisfying crunch. NOT Croutons Many packaged croutons are made with refined flour and hydrogenated oils. ON YOUR SALAD (II) DRIZZLE ON . . . DIY dressing It’s easy. Combine equal parts extra-virgin olive oil and an acid (lemon juice, vinegar, Dijon), and season to taste with salt and pepper. You get your healthy fats without the sugar. NOT Commercial salad dressing These are typically made with cheap oils. And beware of sweet ingredients! AT BREAKFAST DIG INTO . . . Plain, full-fat…

I was first diagnosed with depression when I was a teenager – and I was immediately told a story by my doctor. It was the 1990s, and this take on our distress was conquering the world. You are depressed for a straightforward reason, my doctor told me. There’s a chemical in people’s brains called serotonin that makes us feel good. You are naturally lacking this chemical. That is why you feel like pain is leaking out of you uncontrollably. I lived by this story for years, drugging myself for more than a decade – and yet, to my puzzlement, I remained depressed. Three years ago, I began to research what was really happening. I ended up travelling the world, speaking to leading scientists on this issue, as well as people…

MONDAY View a sunrise or sunset. But watch it from a different venue. “Novelty is important,” says professor David Bryce Yaden. “The first time you fly is awe-inspiring. But after a few times, you shut the window.” TUESDAY Take a warm bath with the lights off. “Feel the water with every centimetre of your body,” says Blue Mind author professor Wallace Nichols. The floating sensation quiets the brain’s parietal lobe and promotes connective feelings. WEDNESDAY Visit a church, sports arena, or other impressive structure. “Great architecture simulates the vastness of the great outdoors,” says Dr. Newberg, and it also promotes optimism. Looking back at the International Space Station during spacewalks, Scott Kelly says he got this feeling of “hey, we’re capable of pretty amazing things if we put our minds…

Skill #1 Find a fish fanatic Supermarket fish counters aren’t often staffed with knowledgeable help (or very fresh seasonal fish). Seek out a fishmonger, and use what Erling Wu-Bower, co-owner and executive chef at the seafood-centric Pacific Standard Time, calls the Excitement Test. Ask about the specials. “If you don’t have a fishmonger who’s capable of expressing excitement, find one.” Passion leads to better product, Wu-Bower says. Skill #2 Turn it down Slo-mo seafood restarurant commercials show flames encircling seafood scarred with grill marks. Don’t imitate that. High heat and grill marks do not make delicious seafood, says Michael Cimarusti, co-owner and chef at Providence. Start the fish on a hotter section to crisp the skin. Then move it to a cooler spot to finish cooking. Skill #3 Level up…

RUN 23-25 AUG NAMAQUA QUEST Don’t be fooled into thinking this is a 1980s B-movie; there are no cheap props littered around this race’s breathtaking trails. Featuring both three-day and single-day events, Namaqua Quest is the perfect opportunity to lace up and test your running skills in an environment like no other. Starting in Springbok, this race will take you through challenging trails and past spectacular scenery. You’ll be confronted with technical sections and gruelling climbs, but rewarded with rollercoaster downhill sections that will keep you going until you finally hit the finish line. Visit namaquaquest.co. za to find out how to enter.…

“Does this mean you should never stretch? It’s not that simple.” When I was 23, I used to prepare for sets of heavy low-rep squats by lying on my back, spine rotated, with my knee bent across my body, and I’d count slowly to 30. Back then I was a loosehead prop, and those heavy lifts were a crucial part of my strength work. But at the time, I’d been suffering recurring issues with my spine. Compressive forces and heavy lifts – or just twisting to reach for the coffee on the top shelf – would see me collapsing with severe back spasms. These weren’t trivial; I’d often land up in hospital, immobilised and in pure agony. Not knowing much anatomy, and even less about spinal pathology, I relied on…

1 / UMSWENKO “Umswenko is an authentic street subculture, and an expression of dressing well. All four elements – South African traditional culture, Kasi (township) street sub-culture, African traditional culture and urban street culture trends – of our brand contribute to us creating umswenko, which basically explains a person who is well-dressed.” 2 / KASI STREET CULTURE “Kasi (township) street culture is a street subculture that consists of dressing styles that originate from the streets of different townships in South Africa, such as s’khothane and pantsula.” 3 / DR. ESTHER MAHLANGU Dr. Esther Mahlangu is an 82 year old South African artist best known for her bold contemporary paintings. Her art references and celebrates her Ndebele heritage. She is one of the most recognisable SA artists, and is world-renowned. “We…

TOYOTA GR SUPRA RACING CONCEPT: Granted – that ain't a road-going car in any way BUT it does show that Toyota is working on bringing back a fire-breathing high production Supra, which is something the whole world needs. Seriously. Make it happen. BMW CONCEPT M8 GRAN COUPÉ: Menacing. Muscular. Low-slung. It will have a seriously powerful twin-turbo v8 petrol engine: everything we want in a coupé. And that Saleve Vert green colour and gold-ridged grille is interesting. Green and gold: perfect for SA. RIMAC C_2 (CONCEPT_2) This hypercar looks like it's set to go into limited production (150 units), and we couldn't be happier. Their original Concept 1 was a legend, and this looks set to make the same kind of high-pressure impact. INFINITI INSPIRATION Q Sadly, this concept car…

Shake It! / Kevin says: if you don’t have a cocktail shaker, don’t stress – bring out the good ol’ protein-shake bottle. Muddling Mess / “Muddling” is a fancy word for “mashing”. Don’t have a muddler? Use the back of that basting brush, or any flat-ended kitchen utensil. Taking Strain / Bartenders use special strainers so the hunks of fruit and herbs stay in your shaker, and only the liquid leaves. Use your ordinary kitchen sieve if you don’t have a cocktail strainer.…

“Pause reps” let you use a full range of motion while still challenging you in limited ranges of motion. Try this with your next set of dumbbell rows: instead of simply raising the dumbbell to your chest, pull it towards your chest; halfway through the motion, pause and hold for 1 second. Finish the pull, and then pause for 1 second once the dumbbell touches your chest. That’s 1 rep; do 3 sets of 6 to 8. For a killer triceps pump, apply the same technique to triceps pressdowns. Hold the rope and pause for 1 second halfway down; then pause for another second when you’ve straightened your arms.…

For mad ups, you should be down with a programme – a lower-body strength programme, that is. In a University of the Pacific study, 2 500 athletes either followed a prescribed workout or chose their own. After five weeks, those on prescribed plans jumped higher than they had at the start. Try sparking your vertical leap by including 4 sets of deadlifts and 4 sets of split squats in your weekly routine.…

01/ SOAK IT UP This aroma remedy is packed with therapeutic birch, juniper, clove, alpine lavender, wild thyme and chamomile, to soothe overworked and aching muscles. And you get to lie in a hot bath. Win. ELEMIS ACHING MUSCLE SUPER SOAK 400ML R875 ELEMIS-SA.CO.ZA 02/ BODY ARMOUR Looking for an intensive sports cream? This one helps relieve tension and invigorates your muscles – it contains arnica montana and it’s organic – just apply some after your workout. TEAM DR JOSEPH SPORT & VITALITY CREAM 500ML R630 FUTURETHIS.CO.ZA 03/ MUSCLE RELIEF This can do three things: help to relieve pain; have a warming, antispasmodic effect on muscles; and thanks to lemon-grass, eucalyptus and lavender, cool and revive muscles and joints. SH’ZEN MUSCLE RECOVERY GEL 125ML R219 SHZEN.CO.ZA 04/ AVOID THE PAIN…

0-5 Hit routine reboot You may have faltered over the last few months, but getting back on track isn’t hard: just 10 minutes of walking a day can add years to your life, says Public Health England. Use it to pop out for your second coffee, further cutting your mortality odds by 18%. 6-11 Stepping it up Keep up the good work. It’s not too hard – just forego the lift. A McMaster University study found that climbing stairs for brief intervals daily promotes significant heart benefits, boosting your longevity. A good back-up plan if you’ve missed legs day. 12+ Fit for purpose You’ve got fitness in the bag. But if you like pushing yourself – and we know you do – it’s time to download a new challenge. Our…

Maca, the latest vaunted superfood, may boost fertility, a new Korean review suggests. This cruciferous root is pleasant-tasting and – unlike its broccoli and cabbage cousins – sweet. Start with 1 to 2 teaspoons and work up to 1 to 2 tablespoons of the raw, organic powder in a smoothie or oatmeal, says dietician Eliza Whetzel Savage. (Make sure it’s 100% maca). But remember: one supplement, no matter how super, will never have as pronounced an effect on health as comprehensive diet and lifestyle changes.…

1 BLUEBERRIES They’re rich in anthocyanins, which are linked to improved cognitive function. 2 BEETROOT A great source of nitrates, and the dietary nitrate from beetroot may enhance blood vessel function. 3 SWEET POTATOES The orange means they’re rich in brain- and eye-boosting beta carotene. 4 DARK CHOCOLATE The flavonols may improve heart health and boost brain performance. 5 PURPLE SWEET POTATOES Like blueberries, these are a good source of anthocyanins, which have been linked to colon cancer prevention in rodent studies.…

When Professor Greg Corrado, an artificial intelligence researcher, took the stage at the TedMed Conference last year, he was frank. “Doctors who partner with artificial intelligence as a decision-making aid will see their healing powers expand more than they have in the past 100 years,” he told the audience of medical professionals. Corrado is a principal scientist at Google AI and an expert in machine learning. “To practise medicine today,” he continued, “is to weather an information hurricane... AI [and machine learning] is our best opportunity to tame the data beast and actually scale care to meet demand.” Sound like sci-fi? Not to the hospitals, researchers, and med schools working with Microsoft, Apple, IBM, Google, Intel, and GE. Companies are creating algorithms to sort medical records, determine treatments, diagnose sepsis…

Awe can render profound cognitive changes in the brain that last a lifetime, says neuroscientist Dr. Andrew Newberg. “An epiphany experience can literally alter your brain forever.” That was true for astronaut Scott Kelly, who spent 340 consecutive days on the International Space Station. “I was a fighter pilot trained to be a killer,” he says. But after four space flights, including a year in orbit, he says his “emotional attachment to humanity” hugely intensified, curtailing his urge to shoot enemies. “When you see the Earth floating there, you realise we’re all part of this shared experience and we need to work together better to advance the human condition.” Kelly’s transformation – known to psychologists as the overview effect – is remarkable, but unfortunately unattainable for those of us stuck…

The five seafood recipes your braai needs right now A WHOLE FISH It’s impressive, delicious, and way easier to cook than you think, especially with help from Alex Raij, chef of LaVara. Raij is a master of whole-fish cooking in the Spanish Basque style. This method works well with carpenter, hottentot, queen & king mackerel, rainbow trout, angel fish, or whatever else your fishmonger recommends. 1 Order right When you buy whole fish, make sure your specimen has clear eyes and firm flesh – hallmarks of freshness. Then ask the fishmonger to have the fish gutted, scaled, and definned. Unless you love coroner’s work, this chore is best left to the professionals. 2 Use a basket Fish skin tends to stick to braai grids. A basket solves that problem, so…

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