Innholdsfortegnelse for January 2019 i Men's Health South Africa

“Despite overwhelming odds and violent weather, enduring gale force winds, thunderstorms, pouring rain, hail, mud and near-hypothermia, we achieved the greatest number of summits of Sani Pass in 12 hours on a mountain bike ever documented.” – JAMIE MARAIS, EXTREME ADVENTURE ATHLETE BUMPY RIDE. According to the World Health Organisation, the Early Child Development stage is the most important developmental phase in anyone’s life. That’s why Jamie Marais, extreme adventure athlete, teamed up with HeadStart Kids NPC to raise awareness about just how important the first 5 years are. HeadStart Kids provides children between 3 and 5 years old, from low-income families, with an ECD programme that meets their emotional, social, health, physical, nutritional and psychological needs. But how did Jamie do this? “Our primary objective was to break…

1/ THE PERFORMANCE KITCHEN Take the thinking and hard work out of food prep for optimal performance. The Performance Kitchen not only designs individualised eating plans; they deliver deliciously prepared meals to your door. See foodforsport.co.za/the-performance-kitchen for more information. 2/ CHAMPION MINDED Allistair McCaw is a sports performance consultant, mindset coach and team culture builder. Champion Minded is an easy read that gives insight into developing winning standards both in sports and in life, teaching the mindset, habits, and discipline of champions. allistairmccaw.com…

ABOUT PEPE MARAIS He’s the founding partner and Group Chief Creative Officer of brand and communication group Joe Public United. More importantly, he’s proof that if you’re passionate about something, you can turn it into a successful business. Use his advice to bolster your self-esteem and find the courage to run with your big ideas. Whenever I get negative feedback it just gets me down. How can I learn to use criticism to my advantage? Think of criticism as a compliment. It indicates that the person criticising you sees more potential in you, maybe more than you see in yourself. Nothing in our world is real – it’s all created by the lens through which we see it. So reframe the way you see criticism. Take out the positive points…

Reptile Crawl At the bottom of the shallow end of a pool, set up in push-up position but with your legs floating, hands grasping dumbbells. Move the dumbbells forward one at a time, gradually moving yourself as you do. Stay under for as long as possible. Go as far as you can on one breath; do 2 sets. Ammo Carry Get in a pool, a light dumbbell in your left hand. Inhale, hold the dumbbell against your sternum, and do an underwater breaststroke using only your legs and free arm. Swim as far as you can on one breath. Come up for air, switch hands, and swim back. Repeat twice.…

Start standing with heavy dumbbells at your sides. Take 10 steps forward, then 10 backward. Do this for 5 minutes. For the first minute, walk for 30 seconds, then rest for 30. Walk for 5 more seconds each minute after that. Do 2 rounds. AVOID BOOBY TRAPS Preventing man boobs involves more than push-ups. BACK THINGS UP If you want a bigger chest, do back exercises. Doing only push-ups and bench presses will lead your chest-muscle fibres to tighten, pulling your shoulders forward (especially if you have a desk job). Offset that with rows; stronger back muscles will pull your shoulders back, allowing your chest fibres to broaden out visually. SQUEEEEEZE! Your chest muscles are responsible for more than just pressing weight upwards; they also adduct your shoulder, pulling it…

Second for second, indoor rowing is one of the best ways to torch fat, build muscle, and forge stamina. Sprint 500 metres – a popular CrossFit test – and you’ll strengthen your back, hamstrings and glutes, and redline your engine in two minutes. But not everyone rows the right way, says Ian Creighton, coach and general manager of Brick New York. “Pull with your hamstrings,” he says. Use his tips and this programme from coach Ryan Thompson of RowFit, a rowing-focused gym, to amp up your training. DIRECTIONS: You’ll do half-hour sessions 3 times weekly for 3 weeks. Open each with a 2-round warm-up. Do 10 inchworms: start standing, put your hands on the floor, walk them out until you’re in push-up position, then reverse. Do 10 bootstraps: squat low,…

When it’s warm outside, you rarely think about slipping on a jacket. That is, unless you own an unlined blazer. And if you don’t own one, you should – we’re going to show you just how wearable it is in summer. These jackets are unstructured, which means they don’t have interior lining. They’re lighter, cooler, and more versatile. Just like their owner, right? SOCIAL An unlined blazer is meant to make a formal vibe feel less fussy, so avoid pairing yours with dress pants that outrank what you’re wearing up top. If you’re going to invest in just one, make it a classic, in a solid, neutral colour. Then break the rules: roll the sleeves. Wear it with a necklace. Wear it with jeans and sneakers. Later on, you can…

WHAT YOU’LL NEED: 4 wholewheat pocket pitas 225g block feta (or experiment with an aged cheddar, halloumi or parmesan) ½ cup cherry tomatoes, halved ½ romaine lettuce heart, chopped ¼ cup very thinly sliced red onion ¼ cup pitted Kalamata olives ½ cucumber, peeled, seeded, and diced Leaves from 2 stems oreganum, roughly chopped 1 tsp olive oil HOW TO MAKE IT: 1 .Preheat your oven to 90°C. In a large, dry cast-iron grill pan over medium-high heat, toast the pitas until grill marks appear, about 2 minutes on each side. Wrap the grilled pitas in foil and keep warm in the oven. 2. In the same grill pan over medium-high heat, add the cheese. Grill until marks appear, 2 to 4 minutes on each side. Transfer the cheese to…

FIBRE POWER REFRIED-BEAN SALSA Black beans, onion, garlic, fresh coriander, lime juice, cumin, and chilli sauce. Top with feta,spring onions, and seared corn. Serve with radishes or asparagus spears. LYCOPENE BOOSTER BRUSCHETTA DIP Whole roma tomatoes, garlic, basil, parsley, ricotta, and mozzarella (warm, if desired). Top with extra-virgin olive oil, thinly sliced basil, and sea salt. Serve with breadsticks or chicken strips. HEART HELPER CRABBY GUAC Avocados, onion, garlic, coriander, hot peppers/chillies, and lime juice. Top with chopped crab, coriander, corn, and sea salt. Serve with cuke spears, or cooked prawns. LOW-CAL COMBO ROMESCO BRAVO Roasted red peppers, onion, sweet peppers, chilli sauce, and sherry vinegar. Top with almonds and extra-virgin olive oil. Serve with breadsticks or grilled chicken strips.…

MY WIFE, Maria, and I spend three to four months each year on a cruise ship as yoga teachers. And it’s a good thing we’re flexible, because our cabin is 23 square metres, which is roughly the size of a one-car garage, or five prison cells. It has one desk, one couch, one television, one bathroom, and one closet. All told, we’ve spent about four years of our marriage sardined in there. Oddly enough, these months on the ship when we can’t escape each other are the strongest times for our relationship. In our small cabin, Maria has her side of the bathroom, and I have a shelf. She has her portion of the closet, and I have a few roomy drawers. Compromise, no matter how minor, means being considerate…

EAT UP 1. Alcohol keeps your gut from creating certain liver- and intestine-protecting fatty acids. In case of hangover emergency: replenish with a greasy wrap. (Occasionally. Got it?) – Gastroenterology HEAL HURT 2. Going through a tough break-up? Scientists found that acetaminophen can dull emotional as well as physical pain. A less bitter pill to swallow, at least for the short term. – University of Kentucky PUT ON SOME MARVIN GAYE 3. Kendrick can power you through your reps, but slower-tempo music (around 70 bpm) may help your muscles recover more quickly. – Journal of Sports Medicine and Physical Fitness STRIKE A POSE 4. Downward dog looks like man’s second-best friend. Yoga can help reduce stress, anxiety, and depression – and can even promote addiction recovery. – International Journal of…

Yip, that’s right. Pure, old-school grunt work and sweat. No matter how smart your watch has become, how clever your phone is, or how #motivational that Instagram post is, the real results still come down to the effort you – and only you – are willing to put in. The one rule you want to remember this year (and don’t call it a resolution): the more risk, effort or change you make this year, the bigger the reward. Simple. And we’re not saying you must do something drastic for the sake of it; you can change your life on a big scale, by making just small changes. The best news for you? This issue has been created to provide those small – but significant – changes. Don’t get us wrong…

FITNESS TRAIN LIKE APHIWE DYANTYI Just weeks before Aphiwe Dyantyi was named the 2018 World Rugby Breakthrough Player of the Year in Monaco, he let us in on how he trains. And it’s not what you think: he’s not just about hitting the gym hard and doing explosive moves to get power and speed. Rather, for Aphiwe, it’s all about balance. The 24-year-old Springbok had a stellar 2018. He’s made us proud, and is a star athlete who doesn’t do the bare minimum. From high-intensity workouts to recovery, there’s lots to learn from this talented flyer. MH.CO.ZA/FITNESS GUY SKILLS CATCHING UP WITH SÉBASTIEN LOEB We spoke to the best driver in World Rally Championship (WRC) history. Sébastien Loeb retired in 2012, but he’s never been busier. He made time to…

THE MOVIE 18 JAN GLASS Way back in the year 2000, Bruce Willis was an ass-kicking, crime-solving, near-invulnerable superhero in the film Unbreakable. Now, almost 20 years later, the psychic detective returns to hunt down the villain from M. Night Shyamalan’s Split. It may sound like a bizarre premise, but with the director’s knack for filling the script with memorable twists, and a cast including not just Willis but James McAvoy and Samuel L. Jackson, Glass has all the right ingredients for a great night at the movies. THE TECH FOLDABLE PHONES Yep, you read that right – phone makers across the world from Apple to Samsung are apparently all set to unveil their new “foldable” phones in 2019. Featuring multiple screens and intricate hinges, these origami smartphones are designed…

Behold the season’s most unsung cocktail ingredient: freshly picked herbs. “Herbs create a nice balance to summer fruits and elevate the freshness of a drink, just like they do in food,” says Tim Guy, a head bartender with New York City’s Cork and Kerry group. Try these four cocktails. Then, maybe, go and plant more herbs. Angler’s Cocktail This summer spin on the Old-Fashioned employs rosemary to complement the pomegranate in the grenadine. WHAT YOU’LL NEED 60 ML GIN 15 ML GRENADINE (SEE RECIPE) 2 DASHES ANGOSTURA BITTERS 2 DASHES ORANGE BITTERS ORANGE PEEL SMALL SPRIG ROSEMARY HOW TO MAKE IT In a rocks (whisky) glass, combine the gin, grenadine, and both bitters. Add a large ice cube. Rim the glass with orange peel and drop it into the glass.…

Milwaukee M12 Sub Compact Drill Driver A small drill gets the job done better. This 187mm, 1.2kg drill/driver excels in tight spaces, and its lithium-ion battery generates 30Nm of peak torque – plenty for most DIY projects. R4 333, bruonline.co.za Leatherman Raptor Shears Upgrade your everyday carry with this mini multi-tool – which houses an arsenal, including foldable medical shears and a carbide window-glass breaker. R1 530, awesometools.co.za Estwing AL-Pro Swing away with this vibration-damping hammer, crafted from an aluminium alloy that’s lighter than titanium. The steel head and claw provide exceptional strength, and there’s a magnetic nail starter in the head. R1 922, ubuy.za.com CRKT Technician Pliers, a wire cutter, fine and rough files, a bottle opener, and a knife blade that opens with one hand are standard on…

I hate clichés more than anything, but my kid is the best thing that has ever happened to me. He has has softened my approach to the world (even as the world falls apart around us); he has rekindled my interest in the ways and means of the universe; and he has allowed me, for the first time in my life, to live outside the busy monkey brain that thumps away inside my skull, at least whenever he cradles his downy head against my chest. He’s four, but he loves hexadecimals (whatever those are), tectonic plates, and the early work of Marvin Hamlisch. In some ways, I want to become more like him. I’m catching up on my National Geographic and my Wikipedia just so I can have a conversation…

1. The Art of Possibility by Benjamin Zander and Rosamund Stone Zander “It’s a transformative read, and highly creative – and isn’t that what any business should be?” 2. Time to Think by Nancy Kline “Nothing is more important today than the ability to listen. That includes listening to your partners, your people, and clients. This book teaches you that when you open your mind to hearing other people’s thoughts and ideas, you double your own.” 3. Shoe Dog by Phil Knight “It’s the epic adventure of the founder of one of the greatest brands in the world, and it proves that no matter who you are, it takes 17 years to become an overnight success. Humbling, inspirational,…

“Find a bath that’s long and deep enough to fit your whole body. Fill it with enough water so that, with ice, it will reach just below your armpits when you’re sitting inside. Add two 5kg bags of ice. (You want the bath to be between -1° and 1°C.) When you’re ready, climb in feet-first, drop down onto your butt, and then dunk your head. Bring your head back above water and settle into a comfortable position, head and back resting on the back of the bath. Focus on your breath, inhaling and exhaling deeply through your nose. It’s common to be caught off-guard – or even to hyperventilate mildly – because of the extreme cold. Focus on things that calm your mind. Stay in for up to three minutes;…

The Start Sit with your torso leaned forward at a one-o’clock angle, knees bent, shins as vertical as possible. Your arms should be straight, your shoulders level, and the seat should be close to your heels. Cross-Fitters call this the “catch” position. The Drive Press through your heels and use your legs to forcefully start a stroke. Once your legs are fully extended and your torso is perpendicular to the ground, explosively pull the handle towards your sternum. Focus on keeping the handle’s chain straight. Then hinge at your hips to lean your torso back to the ten-o’clock position. The handle should be just below your ribs. The Recovery Before doing anything, fully straighten your arms. Then shift your torso forward. Finish by bending your knees, allowing the seat to…

ADIDAS ORIGINAL 021 421 8272 ANTONY MORATO 011 517 2435 BACHER & CO 011 372 6000 BILLABONG 042 200 2600 CLARKS 011 606 0328 CLICKS 0860 254 257 CALVIN KLEIN 021 418 1185 CARDUCCI.CO.ZA CSQUARED.CO.ZA COUNTRY ROAD 021 405 4300 EDGARS 0860 692 274 ELEGANCE 011 684 1380 FOSCHINI 0860 576 576 G-STAR RAW 021 418 9000 H&M 021 826 7300 HAVAIANAS 021 425 2521 JEEP 011 630 4000 MAUI JIM 010 015 1500 MR PRICE 0800 212 535 OLD KHAKI 021 464 5800 PUMA 021 551 0832 SCOTCH & SODA 011 784 3233 SDM EYEWEAR 011 334 7020 SNOBMILANOSA.CO.ZA SUPERDRY 011 784 5739 SUPERGA.CO.ZA TEMPLE-OF-REASON.COM TRENERY 0860 022 002 TRUWORTHS 0861 878 967 WOOLWORTHS 0860 022 002 ZARA 021 446 8700…

1 Choose 1 tin of . . . BEANS (CHICKPEAS, BLACK BEANS, KIDNEY BEANS), RINSED AND DRAINED WHOLE ROMA TOMATOES, DRAINED ROASTED RED PEPPERS, DRAINED OR 2 AVOCADOS, PEELED AND PITTED 2 Dump the tin into a blender or food processor and add 1 or 2 of the following . . . 1 GARLIC CLOVE ¼ CUP LEAFY HERBS (BASIL, PARSLEY, ROCKET, MINT, DILL) 1–2 TBSP WOODY HERBS (ROSEMARY, THYME, SAGE) 1–3 TSP ACID (CITRUS JUICE, VINEGAR) ¼–½ CUP CHEESE (GRATED MOZZARELLA, CHEDDAR, FETA, RICOTTA, GOAT, EMMENTALER) ½ CUP CHOPPED SWEET PEPPERS OR 2 TBSP CHOPPED HOT PEPPERS ½–1 TSP GROUND SPICES (CUMIN, SMOKED PAPRIKA, OREGANUM, TURMERIC) 3 Pulverise everything . . . Blend the ingredients until chunky or smooth, whichever you prefer. If you want, gradually pour in 2…

STARTER GNUDI WITH SAGE BUTTER Serves 4 INGREDIENTS PART 1: 1 EGG 2 EGG YOLKS 500G RICOTTA 75G FLOUR 50G PARMESAN PINCH OF SALT PINCH OF BLACK PEPPER PINCH OF FRESHLY GRATED NUTMEG MAIZE MEAL FOR COATING PART 2 10G BUTTER PER PERSON 20G OLIVE OIL PER PERSON 10G SAGE PER PERSON METHOD PART 1: Place a large pot with water on the stove to heat up while you make the gnudi. For the gnudi mix together with the egg, egg yolks, Ricotta, salt, pepper, nutmeg and parmesan cheese. Gently fold the flour in to Ricotta mixture. Roll little (20g) balls with the mixture then coat them with the maize meal. I recommend keeping the gnudi intio the boiling water and allow to cook. When the gnudi comes to the…

Think about you. You know, the guy who’s wearing your skin and living in your house. Now think about you ten years from now. Although you didn’t feel it, your neurons fired differently when you conjured those thoughts. The first neural pattern would tell scientists: “I’m thinking about me.” But the second would probably signal: “I’m thinking about a stranger.” UCLA psychologist Hal Hershfield and his colleagues noticed this phenomenon in 2008, when they measured the brain activity of university students as they thought about their current selves, their selves in ten years, and other people (Matt Damon and Natalie Portman, to be specific). Students in the last two groups exhibited brain patterns like those of people processing “other humans”. “Their brains considered their future selves to be strangers,” says…

AARON: ORANGE COMPRESSION TIGHTS R899 UNDER ARMOUR, RICK: GREY COMPRESSION TIGHTS R899 UNDER ARMOUR 1 RECRUIT A ROBOT You might think artificial intelligence is just a concept dreamed up by the creators of Black Mirror, but in 2019, the extent of AI use in the healthcare industry will slowly transform the way it operates. Tests previously performed by doctors can now be done by a robot. This decreases the amount of time doctors spend with patients, while increasing the number of patients they can see. In South Africa, entrepreneur Josh Lasker has co-created Abby, a robotic nurse (previously called “the Healthinator”). Abby is a free-to-use health kiosk that can run up to 12 health checks, including measuring height, weight, BMI, body-fat percentage and daily caloric intake. The 12 tests are…

1990 Turns pro; finishes 90th in world rankings; signs a sponsorship deal with Quiksilver 1991 Finishes 43rd; named one of People magazine’s 50 most beautiful people 1992 Becomes youngest-ever male champion at 20 with first title; plays Jimmy Slade in Baywatch 1994-98 Wins a record five consecutive titles and retires; releases an album with his band The Surfers 2002 Returns to competition; the makers of the Tony Hawk game series release Kelly Slater’s Pro Surfer 2003 Comes second for the title; publishes autobiography Pipe Dreams: A Surfer’s Journey 2005 Wins seventh title; becomes the first to score a perfect 20 under the two-wave system 2006 Wins eighth title 2007 Breaks Tom Curren’s record of 33 event wins (he’s now on 55) 2008 Wins ninth title; publishes second book, For the…

Key: HEALTH ENHANCER NUTRITION HACKS FOOD FOR THOUGHT TRAINING UPGRADE ATHLETE SECRETS 01-02 The Tim Ferriss Show The author of New York Times bestsellers The 4-Hour Work Week, Body and Chef wrote the book(s) on speedy self-improvement. His podcast, in which he “deconstructs world-class performers”, regularly tops the iTunes business chart, as well as Apple’s list of the best podcasts. His subjects range from start-ups to stand-ups, and from athletes to Arnie. The interviews can be long – some stretching past the three-hour mark – but they’re always a productive use of your time. Like that? Try The James Altucher Show, hosted by the entrepreneur, author and chess master. His guests include skater Tony Hawk, former astronaut Mike Massimino, and, er, Tim Ferriss. 03-04 Jocko Podcast Jocko Willink is a…

THIS MONTH Money According to the Old Mutual Millenial Report , South Africans born between 1982-2000 are saving towards... 37% TRAVEL 31% EDUCATION 32% A CAR 23% STARTING A BUSINESS R137 BILLION transacted digitally in South Africa in 2017, according to the Global Cash Index South Africa Analysis done by pymnts.com. The research also reveals that 50% of South African consumers prefer to pay in cash, as opposed to other methods. Cash payment also seems to be favoured when it comes to online purchases, with 53.6% of consumers choosing the cash-on-delivery option when shopping online. The average guy spends 28% of his salary on food. R1 400-R1 500 Amount the average guy spends on take-aways.** R2 BILLION Just over the amount South Africans spend on fast food…

1 Sign Up As An Organ Donor It will take you a few minutes, and it costs you nothing. The upside: you can literally save lives. It might be a little tough to think about your death now, but get over it. Sign up here with the Organ Donor Foundation: www.odf.org.za. 2 Race For A Charity Got some big challenges for 2019? We’re hoping you do. But besides just getting fitter and stronger as a result, we’d like you to collect some cash for charities. Here are few apps and services you can use: backabuddy.co. za; charitymiles.org; and gemproject.org. And one future-looking app that’s very smart: snapdonate.org. We’re hoping it takes off here. 3 Start Donating Blood There’s always a shortage, especially of the less common blood types. Sign up,…

1 Wild(er) Greens Forget kale – this year is about wilder greens with bigger benefits. For example, mustard greens pack a punch, lacing your dish with sharp, deep flavour and freshness. Other vitamin-rich options include sorrel, dandelion, turnip greens, beetroot leaves (and the stems), and watercress. 2 Print A Car This year, tech gurus are changing the game with devices that can create custom designs using metal, opening up even more options to the aspiring inventor. While we’re still a long way from printing our own cars, this is getting us a step closer to the dream – owning a home-made Ferrari. 3 Ferment Everything As scientists continue to unpack the never-ending benefits of consuming probiotic-rich foods, the world has found itself in a pickle. Chefs across the world are…

Kwezi By Loyiso Mkize and Mohale Mashigo THE GIST: Kwezi is SA’s first homegrown superhero; and here at MH HQ, we can’t get enough of him. Set in Gold City, a hustling Johannesburg-esque metropolis, this series is a standout graphic novel title on the African and international stage. The much-anticipated Collector’s Edition Issues 10-12 has just been released, and Loyiso Mkize, creator of Kwezi and former MH Better Man, promises it will have been worth the wait. THE TAKEOUT: Who said you had to spend your time paging through the latest difficult read to impress the people around you? You’ll have no problem reading this comic book – and you’ll actually enjoy it. Plus, it’s local; and local is lekker. Poacher by Kimon de Greef & Shuhood Abadar THE…

1. Quick Thinking Nootropics such as modafinil – first approved by the US Food and Drug Administration (FDA) in 1998 to treat sleep conditions – are gaining ground as a workplace aid to improve performance, focus and decision making. It’s not widespread back here in SA (and it’s only available on prescription – speak to your doc), but that looks set to change in the next few years. Once taken, it’s absorbed into your blood and can have a profound effect on your brain function in two hours, sharpening you up for your morning meeting. 2. Out Of This World By the time you get to work, the neuropeptide orexin has hit your hypothalamus to interrupt your sleep-awake cycle and bump you into a state of mental clarity and alertness.…

Why You Do It “The common perception is that babies are like vegetables,” says professor Roberta Golinkoff, author of Becoming Brilliant. It’s easy to think that they won’t notice you or care that you’re on your phone, she says, and parents of kids of all ages often see their smartphone as a “break” that they deserve. Plus, people often lose track of time on their phone, assuming they’ll just check it for a minute but then ten pass, she adds. This makes you a more absent father than you think. Why You Shouldn’t “Children, even babies, are looking for collaboration and communication,” says Golinkoff. “When you use your smartphone around your child, you are putting up a wall. You’re taking away the possibility of shared talk and emotion.” What’s the…

Upgrade Your Engine Supersize Your Chest Tweak Your Training Part 1: Breathe (one hour) Part 2: Move underwater (one hour) Part 3: Move on land (one hour) Part 4: Recover and reset (one hour) I’m anchored to the floor of a 1.5m-deep pool by the 15kg dumbbells clutched in my white-knuckled fists. My mission is not for the faint of heart: crawl the length of the pool (25m) underwater, dragging the dumbbells with me. I’m halfway there, too, when I see the rest of my ten-person class head to the surface for air. I join them, releasing the weights and flailing to the surface, ears ringing, lungs burning. Before this drill, I was told that the gut-wrenching feeling of needing to breathe wasn’t death’s doormat. I could fight past any…

FOR A LIGHTWEIGHT SHOULDER BURN Try: Offset Z-Press Sit on the floor, knees bent slightly, holding a barbell loaded with a light weight on just one side at your shoulders. Have a spotter behind you. Keeping the barbell level, press it overhead. Lower it back to your shoulders, still working to keep it level. That’s 1 rep; do 2 sets of 4 per side. ADD A NEW ELEMENT TO LUNGES Try: Club Front-Lunge Press Stand holding a light club at your right hip with both hands, right elbow tucked close to your torso, club head pointed up. Lunge forward on your left leg. As you do this, press the club forward, straightening your arms, still keeping the club pointed up. Reverse the move. That’s 1 rep; do 3 sets of…

AARON BARNES AGE 22 HEIGHT 190cm WEIGHT 98kg INSTAGRAM @aaron__ barnes What is your workout philosophy? “Maintain a balance of pushing hard and taking time to recover. Push your limits, but don’t break yourself trying to exceed them constantly.” How often do you work out? “6 to 7 days a week, for about 2 hours a day.” What is your usual workout routine? “I focus on each muscle group twice a week with isolation, working two on a day (like chest and back) and then use my functional HIIT training as a form of full-body cardio.” Your three favourite moves? “I enjoy upper body work, so number one is flat bench press. The others I enjoy: side raises and incline dumbbell presses.” How do you incorporate strength training at home?…

See In The New Year In Style Start A Blaze Of Glory Smell Like Summer It wasn’t so long ago that the 1970s were universally derided as the decade where good taste went to die. But recent evidence points to a change in thinking: corduroy and velvet have made prodigal returns to the runway, trouser legs have grown wider – and now, macho, retro eyewear is enjoying a second outing in the sun. The classic aviator style may have peaked in the disco years, but it has since become a timeless classic – and with good reason. The shape and size of aviators make them easy to wear. “The frames are much lighter and more comfortable on the face than thick acetate ones,” says Dane Butler, co-founder of Finley &…

BODY TYPE Husky Bigger guys need simpler swim-shorts. Solid, dark, or intense hues streamline your silhouette; light colours do the opposite. Same with big prints, so keep patterns subtle or vertical. Avoid slim fits, advises Arnold, and keep the short legs loose, matching the width of your hips. Athletic Lucky you: Now’s when you reap the rewards of your gym time. Show off your body and make a statement, by venturing beyond the basics – embrace wild colours or funky patterns. “If your body is beach-ready, don’t cover it up with swimwear, “says Arnold. “Shorter lengths are a big trend this season.” Slim Add heft to your frame with a bold pattern, thick horizontal stripes, or a busy print. If you’re 1.7m or under, you can make your legs look…

Tzatziki In a bowl, stir 1 cup plain Greek yoghurt; ½ English cucumber (peeled, seeded, and diced); juice of ½ lemon; 1 minced garlic clove; 1½ Tbsp chopped dill, parsley, or mint; and ½ tsp each kosher salt and ground black pepper. Spoon it onto a home-made shwarma or falafel. HEALTH BONUS: It’s a good source of protein. Tapenade Using a food processor, pulse ½ cup each pitted black/Kalamata olives and pitted green olives, 2 Tbsp each drained capers and roughly chopped parsley or basil, and ½ tsp dried oreganum or rosemary, until a chunky paste forms. Transfer to a bowl, stir in 1 Tbsp extra-virgin olive oil, and season to taste with ground black pepper. Use it as a salty-savoury sandwich spread. HEALTH BONUS: Olives contain heart-healthy fats. Pesto…

1. TALK IRL FIRST Think about what would turn on your partner, not just what’s hot for you. Ask what sort of texts they find appealing, be it a sexy story or a description of what you plan to do with them. Afterward, ask what your partner liked. (Recapping the fun you just had can be the most thrilling part.) 2. TELL, DON’T SHOW Dick pics shouldn’t always be the go-to. Instead, describe how much your partner is turning you on, or snap shots that leave room for imagination. Make it all more exciting by tailoring each text to a different sense: the taste of their skin, the sound of their moans. 3. BE AUTHENTIC If you’re performative or humorous, your sexts will come across as dull and forced. Text…

1 WRITE FUTURE YOU A LETTER “This forces you to really consider him in a thoughtful, directed way,” says Hershfield. He co-authored a recent study which found that college students who wrote a 200-to 300-word letter to their selves 20 years in the future were more likely to exercise in the next ten days than those who wrote letters to their selves just three months forward. Your simple directions: “Think about who you will be 20 years from now, and write about the person you are now, which topics are important and dear to you, and how you see your life.” While the study only tracked exercise, it’s a fair bet that the students also ate more healthfully and lived more frugally during the monitored time. Focusing on your future…

You’ve sent the email, doing your part to move business forward: stated your request, confirmed receipt, replied with your approval, or looped in more pertinent parties. You “helped land this plane”. Any reply now would be for the sake of replying. We often feel an onus to reply to everything that lands in our in-box, even if it’s wrapping up a conversation. It’s okay to ignore that feeling. A typewritten game of “You hang up first” is burdensome, especially when the email has made it perfectly acceptable to just disappear. Ending communication when your contributions are no longer constructive shows confidence on your part, and that you’ve got more important things to attend to. It’s also a forgiving act. Our in-boxes are crowded enough. An unnecessary “Thanks!” or joke or…