Innholdsfortegnelse for March 2019 i Men's Health South Africa

WORKOUTS TRAIN LIKE CHRIS! For Chris Hemsworth’s new role in MIB: International (due out this winter), he required an aesthetic more manly than godlike. His long-time trainer Luke Zocchi (left) let us in on the routine they used to get Hemsworth lean – and you can do it too (see below). Also check out our exclusive video instruction with the pair over on our site. MH.CO.ZA/WORKOUTS Warm-up 10 rounds (20 seconds on, 10 off) 1. Bear crawls 2. Body-weight squats Workout Circuits: 8 reps each (no rest); repeat each circuit 3 times. First Circuit 1. DB weighted burpee 2. Curl and press 3. Goblet squat 4. Standing triceps extension 5. Reverse lunge and curl Shoulder Circuit 1. Lateral raise 2. Front raise 3. Upright row Plank Circuit 1. Plank punch-out…

The internet is full of doom ‘n’ gloom, fake news and cat videos; but every now and then, it throws up a gold nugget that makes cyber life worthwhile. The story of Knickers is one such nugget – in fact, it’s much bigger than a nugget: it’s a gold bar. In case you’ve been a victim of load-shedding, Knickers is a colossal cow; a huge and hefty heifer, a supersized steer, a humongous Holstein; and a big, beefy bovine. Photos of him towering over a herd of cattle on a farm in Australia lit up the internet, and for a glorious few hours the world was Khumbaya’ing together as one. That’s all thanks to a 1.93m-tall cow which, at 1 400 kilograms, weighs more than a Mini Cooper. Even serious…

When Andrew’s year of living repetitively was over, he had walked 2 429km, with a vertical gain of 263km (or 71 Mount Everest summits; or 64% of the way to the International Space Station). He spent 40 days, 4 hours, 18 minutes and 43 seconds on the mountain, and did 175 solo climbs. His fastest was 43 minutes, his slowest 8 hours 45 minutes (shepherding his 64-year-old cousin, an unfit ex-smoker, up the mountain). Andrew’s 366 consecutive Table Mountain summits is a world record; but the stat he’s most proud of is that he’s raised about R400 000 for his charities.…

DJI OSMO POCKET If someone told you that a semi-professional camera set-up could fit in your pocket, would you believe them? We were sceptical too – until we actually started using this camera, which easily cranks out smooth 4K-resolution video and clear 12MP images. Wobbly hand footage is avoided thanks to the 3-axis stabiliser, and you don't need to invest in extra gear. It can be controlled by your phone via USB, tracks your subject, and shoots incredible panoramas and time lapses. It’s the perfect investment for an aspiring action hero (or influencer). R7 099, ormsdirect.co.za MAUI JIM ALELELE BRIDGE Yeah, you're probably thinking: another pair of stylish Aviator shades with polarised lenses, right? Well, it's that, and a whole lot more. Even those these blue-hued beauties are lookers, they're…

MEET BRETT MICHAEL INNES He’s an award-winning writer/director who scooped up the accolades when his film Sink won the 2017 SAFTA award for Best Film. His latest short film Blue Dress explores sexual assault from the perspective of a man, and has catalysed discussions around gender-based violence. Here’s his script for a more creative and engaged approach to life: I get cold feet when it comes to tackling difficult topics with my partner. Is there any right way to approach talking about complex political or social issues with those closest to you? Curiosity, kindness, and research. If you’re open to the fact that you could be wrong then that’s a great start to entering a conversation. If you do so with kindness then your motivation is more about exploration than…

1. Beginner’s Luck The most popular form of intermittent fasting (IF) is the 16:8 diet, which involves extending your overnight fast for 16 hours, then squeezing your daily kilojoules into the other eight in two meals. The benefits are instant. Pushing back breakfast causes your cortisol to drop – high levels of the hormone are linked to fat gain – and makes weight loss easier in the long run, explains Max Lowery, trainer and author of The 2 Meal Day. 2. Give It Time After a day, your body can become confused, says Lowery. Going without food spikes the hunger hormone ghrelin, which makes you feel lethargic, irritable and tired. Wait it out. Within a week, your ghrelin levels will normalise, and tapping into IF’s benefits will become easier as…

Your Guide: SHAUN KEELING won asilver medal at the 2016 Olympics in the men’s pair . PRE-GAME DRILL Rowing Machine Benefit: Improve your rowing splits. “Technique and training are the only way to improve your split. Your sessions to improve your split will depend on the distance you’re rowing. For short sessions or racing of 1-2km, I advise doing 6x500m pieces with 2 minutes rest, or 4x1km pieces with 2 minutes rest, both trying to hold 2-3 splits faster than you can on average for a 2km race. This will also give you good confidence going into your next 2km or 1km race.” INSIDER SECRET Throw in the towel. Benefit: You’ll build a strong grip and be faster. “In order to go your fastest when…

Your Guide: RAMIZ OSMAN , 5th-highest try-scorer in South African Touch Association history at world cups. PRE-GAME DRILL Ladder Work Benefit: Better footwork and improved speed, agility and quickness. “Just a quick Google search and you’ll find tons of ladder and cone drills that will help you, on and off the field. Our favourite? Lateral jumps in and out of ladder spaces, followed by cariocas. Cariocas and lateral jumps are great for eluding tackles and sidestepping the enemy. “Place a cone 20m from the ladder. Stand alongside the ladder and jump in and out of each space with both feet together. Immediately follow with lateral sprints (cariocas) to the cone. Carioca back to the opposite side of the ladder, and jump in and out of the spaces back…

It takes longer to master the biceps curl than you think. I’ve been there. Before I was building the arms I wanted, I was making the mistakes guys often make, rocking with my torso and “curling” more with my shoulders than with my guns. But I’ve spent the past five years working with top trainers and pro athletes and helping clients build a smarter, quicker approach to big arms. Several secrets are in this month’s training plan, which is inspired by The New Rules of Muscle, my new workout video. You’ll focus on time under tension, slowing your reps to push your muscles to work harder. So get ready to grow your arms – and maybe buy some new tees. DIRECTIONS: Do this workout twice a week. Train on 3…

THE CASUAL LEAN Weekend wear doesn’t mean 48 hours of gym gear. Instead, find a balance – combining the best of athletic and traditional clothes – that’ll carry you through every part of your time off. Take the classic crewneck sweatshirt. It’s gone from the gym to the yard to the bar to the office and back a hundred times. It’s the original piece of athleticwear to cross over. Elevate it by bringing your dress pants down a casual notch. ERIKA SUNGLASSES R2 290 RAYBAN AT SUNGLASS HUT, VARSITY SWEATSHIRT R2 699 CALVIN KLEIN, STRETCH CHINOS R499 DAVID JONES AT WOOLWORTHS. EASY COLOUR GAME When you look at it, this entire look is made up of no more than three colours. You don’t need more than that. When in doubt,…

Mauritz came to us with one thing in mind: he wanted to stand out from the crowd. Working as a model, he had the good looks, but he needed a unique edge to help him get booked for the next job. We gave him some style pointers to help him nail his next booking. Mane-tenance We needed to tame that seventies shag, and gave Mauritz a modern makeover. To keep with his waverider look, we trimmed the bulk, and left loads of natural texture for easy styling. Fortunately for Mauritz, having thicker hair is ideal for medium-length cuts. All he needs to maintain his mane is some texturising spray. The new style also shows off his strong jawline – bonus for impressing girls and casting agents alike. Denim Refresher Denim…

Rosemary Glazed Carrots In a large non-stick pan on medium, heat 1 cup chicken stock and 1 Tbsp butter. Add 8 carrots cut into 1cm circles and cover the pan with a lid. Cook until the carrots are al dente, about 7 minutes. Remove the lid and cook until no liquid remains, about 5 minutes. Add 1 Tbsp honey and the chopped leaves from 1 rosemary stem, and cook until glazed, 2 to 3 minutes. Season with salt and pepper. Feeds 4 PER SERVING: 515kJ, 3g protein, 20g carbohydrates (4g fibre), 4g fat Charred Honey-Orange Walnut Brussels Sprouts In a large bowl, toss 500g of Brussels sprouts (trimmed and halved) with ¼ cup olive oil, 2 Tbsp honey, zest from 1 orange, and a pinch each of salt and pepper.…

Q1 Drinking how many cups of coffee per day will filter out cognitive decline? B A penchant for flat whites could prevent your mind from flatlining in later life, according to research in the Journal of Alzheimer’s Disease. Filling your cup three times a day can counteract neurodegenerative diseases, lowering your dementia risk. Q2 Winning doesn’t matter – it’s the taking part that counts. B Modesty is no good for your health. Bask in your victories, and you could add four years to your life. Researchers at the University of Toronto found that celebrating success made winners more resilient to the life stresses that cause body and mind to age faster. Q3 Meditating for how long will protect your brain? C A short session five days a week does more…

Queue Up the Takeout New diet research has found that the Indian spice turmeric may be one of the world’s most potent anti-inflammatories. Order curry, or use the spice in everything: eggs, vegetables, rice. Keep Up the Cardio In one study, men who ran four sets of four-minute high-intensity intervals (thrice a week) improved inflammation markers more than guys who did 40- to 65-minute strength sessions. Mix Mind and Body Under stress, you produce an inflammation-increasing protein. But mind-body practices like meditation, tai chi and yoga may prevent that, according to a study in Frontiers of Immunology.…

An email just came in. You should . . . A Ignore it for now B Ignore it forever C Jump on it Answer: A Interruptions force you to pick up the pace to get back on track, which increases your sense of pressure and stress, says University of California research. Check email at preset intervals rather than replying to every message as it comes in. If your job keeps you on your feet, you don’t need the gym. A True B False Answer: B A study in the British Journal of Sports Medicine found that men who are highly physically active at work are less healthy (as in 18% more likely to die earlier than their peers). So in your off-hours, augment with the right stuff: if you lift…

You don’t need all of them to go up in flames; burnout experts say that over years, any could cook you, especially if the joy generators in your life don’t replenish you. 1 You have little to no control over your workflow. 2 Pay sucks. 3 The people suck. 4 It’s rigged (unfair favouritism). 5 Values conflict (a vegan designing packaging for foie gras, etc.). 6 Sheer work overload. But you can happily work like a maniac for stretches if the other stressors are non-factors.…

STAY COMPOSED When asked how he relates to Captain America, the first thing that comes to Jesse’s mind is how the superhero is always composed. It’s a character trait the rugby player mimics on the field. “I try to stay composed and levelheaded, not letting my emotions get the better of me, sd Ican make the best decisions.” PLAN AHEAD Captain America is not one to rush into anything. Neither is Jesse. When it comes to his workouts, he makes sure he always has a plan in place. “If I go to the gym without a plan, I feel like I don’t have a purpose.” Having a plan prevents him wasting unnecessary time in the gym. When it comes to working out, the rugby player has a few favourite moves…

See how you score on this fitness test created by EXOS, a globally renowned training facility that's the go-to solution for pro athletes heading into a tough season. Do each of the 5 tests below, in order, tracking your performance. (Don’t worry if you can’t do all the tests on the same day. Just do 1 every day for 5 straight days.) 1. BENCH PRESS WHY? Players need explosive strength and power to push opponents around – and away from them. DO IT: Bench 125% of your body weight. (If you’re 80kg, try to bench 100kg.) Without letting your butt come off the bench, do as many reps as you can. 0 reps: 1 PT 1-2 reps: 2 PTS 3-4 reps: 3 PTS 5+ reps: 4 PTS 2. ISO CHIN-UP…

“ LIKE I THINK IF THEY [MEN TAKE ] FEEL THEY RESPONSIBILITY LOSE THEIR , MASCULINITY.” Akani Simbine Olympic sprinter 8 March is International Women’s Day. It's time it meant something. Some of SA’s most famous faces are pledging to become better men, and we at Men's Health are right behind them. Our goals? To be honest, to start talking about where we're getting it wrong, and to be willing to change. We have to take a long, hard look at what men do, and start taking some responsibility – for ourselves, and for others. “As men, generally, we tend to be painted with the same brush; and more often than not, a lot of men will push back – as opposed to thinking about 'How am I complicit?'…

Tears Foundation is a registered NPO and PBO that uses technology innovatively to combat the scourge of domestic violence, sexual assault and child abuse. Donate through SnapScan here Rape Crisis Established in 1976, the Rape Crisis Cape Town Trust is the oldest organisation in South Africa supporting the recovery of survivors, seeking justice, and promoting change in communities. Donate here: givengain.com/c/rapecrisiscapetowntrust/ POWA is a “feminist, women’s rights organisation that provides both services and engages in advocacy in order to ensure the realisation of women’s rights and thereby improve women’s quality of life”. Donate through SnapScan here…

Lately, a large number of men have made the news, and it’s been for the wrong reasons. Powerful men who are meant to be role models have been abusing women sexually, physically, emotionally and mentally. And it’s not just women: South African men have a shameful record in their relations with both women and children. The global #MeToo movement has shone a light on this abuse and into toxic masculinity, but it’s not just the politicians, actors and presidents who are guilty – we all need to have a long, hard look at the way we treat women; and while rape and abuse are what must be eradicated first, it doesn’t end there – we also need to look at the way we treat women at work, in social circles,…

THE MOVIE 8 MAR CAPTAIN MARVEL Captain who? Yeah, we’re not entirely sure either. But with Marvel’s track record for turning even the most obscure superheroes into our favourite new characters – see Dr. Strange, Antman, Black Panther – we’re confident this latest caper is a winner. The plot: Captain Marvel (Brie Larson) finds herself caught in the middle of an intergalactic war between two powerful alien races. Our advice: go watch it. THE BOOK MH IS READING… Phil Hewitt was stabbed and left for dead. In the aftermath, he suffered from post-traumatic stress disorder and struggled to process what had happened to him. His lifeline: running. In Outrunning the Demons, Hewitt explores the stories of runners who've discovered how to cope with trauma, depression, addiction, sexual abuse and eating…

Andrew says now that if he’d been doing the challenge just for himself, he might not have succeeded; but he was doing it for three important causes that are close to his heart. He explains why he chose these particular charities: Sunflower Fund The organisation gives people with life-threatening conditions such as leukaemia the gift of hope. “If everyone who could, joined the register, we would be able to save so many lives – and it’s painless to join,” says Andrew. sunflowerfundregistry.com Habitat for Humanity Andrew was driving past an informal settlement when he heard Nelson Mandela had died; and when he looked at the shacks, he thought: we are not doing enough to honour Mandela’s vision. Habitat for Humanity hopes to break the cycle of poverty by building homes…

The Quick Juicer First, always mix with fresh juice, not cartons. But hand-squeezing and picking out seeds is frustrating. Jillian Vose, co-author of The Dead Rabbit Mixology & Mayhem, recommends the Oxo Good Grips citrus squeezer for superfast pulverising. R389, yuppiechef.com The Sturdy Strainer The stainless-steel Buswell four-prong Hawthorne strainer nestles atop any mixing vessel, and the spring coil combs particles efficiently, says Aaron Paul, beverage director for the Alta Group. Because no one likes chewing their gin fizz. R770, wantitall.co.za The Barspoon Smart bartenders depend on a 40cm Hoffman barspoon to create perfect cocktails, says Andrew Nichols, bar manager at Elk Room. The length handles even the tallest of highball glasses, and the low-profile head nimbly swivels around solid ingredients. You scoff, but the better you stir your drinks,…

There’s a time and a place for mindless action movies. Sometimes, it helps when a movie makes you think. “These films moved me deeply, and gave me great insight into the human and male condition that prompts me to be better,” says Brett. Here are his picks: Cloud Atlas (2012) How do one’s actions in the past affect the life of someone in the future? This film tells the stories of multiple characters across five centuries, from a composer in pre-World War II Britain to a genetically engineered labourer in 2144. Children of Men (2006) It’s 2027, women are infertile, and mankind is facing extinction. A former activist (Clive Owen) is tasked with transporting a miraculously pregnant woman to a safe sanctuary out at sea. Dan…

CHECK YOUR BALANCE Don’t attempt the pistol squat without the right preparation first – or it’s likely to leave you in a heap on the floor. Ease your body into it with these unilateral exercises (in which you work one leg at a time) to develop unbreakable core control and sharpen your balance. Steady now. 01 REVERSE LUNGE 3 SETS OF 10 REPS EACH LEG Start with a move that will help to activate your glutes and build the strength you need in your quads. Stand with your feet at shoulder width (A), then step back with your right leg and lower your body until your right knee is bent at 90 degrees, touching the floor (B). Push back up to the starting position and repeat, this time stepping back…

Neil recruited the expertise of Cross-Fit coach Chris, who guided him through the toughest parts of his weight-loss journey. Here are five lessons this trainer learned along the way: 1. The party had to end: “Neil had an unhealthy ‘party’ lifestyle. Soon he realised that to be in shape he had to make a change, so he started focusing on being more consistent in his training and diet.” 2. It starts with the right mindset: “Its an absolute pleasure training someone who has the potential and driven mind that Neil has. So glad to have been part of his journey. He has put in countless hours, and burnt so many calories as a result.” 3. Work, work, work: “The Assault bike and Air Runner are the best for burning up…

I recently summoned a trusted ex to a bar. I wanted to ask him a question, but I wasn’t sure I wanted to know the answer. It took me one round of drinks to get to it. “Have I ever done anything... weird? Or gross? Like, in bed? But not, like, in bed,” I added. “Like, sleeping.” He pretended to think about it, but I could tell he already had something in mind. Finally, he began to speak. I drained my whiskey ginger. He told me the story of a night right out of Paranormal Activity. A story that laid bare the true evil that I’ve always suspected exists within me. I won’t repeat it here, because I am a lady/because my parents read Men’s Health. I bought the next…

0-06 LIVING FOR NOW More inclined to immediate gratification? There are enjoyable ways to age-proof yourself. Taking on mentally demanding skills keeps your cognitive function sharper for longer* – so mix up your sets and reps and add parkour to your routine. 07-12 PLAY FOR TIME A growing body of research shows that regular sex can add years to your life. Scientists at the University of Bristol found that for every 100 orgasms you have, your mortality risk falls by over a third. Get it on. 13-18 INDESTRUCTIBLE You’re primed for centenarian status, but you can still shave years off your perceived age. Add olive oil to your diet to reduce “facial photo-aging”** – wrinkles, sunspots and loss of elasticity. Grease the palm of Father Time.…

TRY MAGNEZZZIUM Magnesium supplements helps some older people fall asleep faster and increase the quality and duration of those Z’s. Trying them? Take only recommended doses, obviously. Journal of Research in Medical Sciences CUT THE WEED Your friend swears that weed helps him sleep. Research goes back and forth, but the latest suggests daily users have more insomnia and lower sleep quality than non-tokers. Journal of Addictive Diseases MAKE A DO-IT-LATER LIST Set tomorrow’s tasks to paper: Pre-bed to-do lists can earn you longer slumber. The more specific the list, the faster sleep sets in. Journal of Experimental Psychology DECAFFEINATE YOURSELF Don’t be fooled – decaf still contains some caffeine. Sub in a mug of chamomile to put a lid on caffeine-related tossing and turning. Journal of Clinical Sleep Medicine…

0 TO 3: OUT OF OFFICE Maybe you’re just distracted. Embrace your inner Luddite and silence technology. A Stanford study found that tuning in to several streams of electronic information at once messes with your ability to concentrate and to remember things. 4 TO 7: WORKING ON IT You’ve got the basics; now master your mental game. University of Washington researchers found that meditation training not only helped people stay focused on their work; it helped them feel less stressed when they were required to multitask. 8 TO 10: EMPLOYEE OF THE MONTH You’re killing it, so don’t be afraid to take a time-out. A study in Human Performance discovered that for younger workers, short breaks of Internet browsing (not multitasking, but a true break) can improve your ability to…

Burnout destroys your body by spiking stress chemicals, elevating your resting heart rate, and inviting hyper-tension, diabetes, infertility, and coronary heart disease. (Stress can be as bad for your heart as smoking.) A Gallup survey that found that burned-out people were 23% more likely than their peers to have visited the ER in the last year. It didn’t ask why, but burnout can come with scary symptoms such as palpitations and weakness, that – no matter the cause – should get checked out.…

FAVOURITE EXERCISE “Bear crawls on a Tabata protocol. You get movement in all the joints that you don’t get from running or lifting weights. You’re working legs, shoulders, arms, they’re all incorporated.” LEAST FAVOURITE “Steady-state cardio. Mind-numbingly boring.” WORKOUT ANTHEM “The Teskey Brothers, a local band from Melbourne. Their mother was the midwife at Liam’s birth. I am not sick of that album.” CHEAT MEAL “Pizza – ham & pineapple, or pepperoni.” LAST TIME HE CRIED “My little boy broke his arm; that choked me up. What broke my heart was when he was sitting by the side of the pool watching the other kids swim, and he’s like, ‘Wish I didn’t have a broken arm. I wish I was Sasha or India,’ they’re his brother and sister.” BOOK HE…

As a dietician for professional athletes and sportsmen, Erin Kratzer has the tough task of getting men to eat wisely enough to perform at the highest level. “Smart portioning of the right foods improves not only athletic performance, but overall health,” she says. “We don’t need a trendy diet or something crazy on the Internet.” Same goes for you. TO LOSE BODY FAT THE PLATE: ½ fruits and vegetables (such as steamed broccoli with shaved almonds, sautéed baby marrow and squash, green beans, asparagus) ¼ good-quality carbohydrates (brown rice, wheat pasta, sweet potatoes) ¼ lean protein (grilled chicken, haddock, trout, salmon) THE RATIONALE: Fibre plus lean protein helps fill you up and slows digestion, which helps prevent you from eating less-healthful foods when it’s not mealtime, says Kratzer. TO MAINTAIN…

KNOW WHAT WORKS WELL Reverse deadlifts are one of Aphiwe’s favourite exercises to do in the gym. They work both his glutes and his hamstrings. His other favourite exercise is thrusters. These work his glutes and hamstrings, and help him with explosiveness. “I’ve had problems with my hammies in the past, so I have to make sure that they're strong, in order to accelerate.” IT’S NOT JUST ABOUT STRENGTH “A lot of people think that as a rugby player you need to be strong, you need to be physical; but with that, you need to be able to move weight quickly and explosively.” It’s why Aphiwe incorporates plyometric training into his routine. This allows him to move quickly. “I do some basic stuff like hang cleans, and then incorporate resistance…

This season, Vodacom Super Rugby is partnering with CHOC to tackle cancer. CHOC has supported children with cancer and their families, practically and emotionally, every year since 1979. For every successful tackle made by a South African Super Rugby player during the season, Vodacom and SuperSport will donate R100 to the charity. Their goal is to raise one million rand by the end of the season. Watch as the rugby heroes use their power for good this season. Besides giving us action-packed games to watch, the heroes will visit the children in hospital, host CHOC house parties, and give the kids a movie night to remember. THREE WAYS FOR YOU TO GET INVOLVED: 1. Add R5 to the purchase of your rugby ticket. 2. Buy CHOC merchandise at the stadiums.…

MANSPLAINING To explain something to a woman in a condescending way that assumes she has no knowledge about the topic. GASLIGHTING Manipulate (someone) by psychological means into doubting their own sanity. TOXIC MASCULINITY Harmful behaviour and attitudes commonly associated with some men, such as the need to repress emotions during stressful situations, and to act in an aggressively dominant way. RAPE CULTURE A society or environment whose prevailing social attitudes have the effect of normalising or trivialising sexual assault and abuse. FEMINISM The advocacy of women's rights on the ground of the equality of the sexes. *Source: Oxford Dictionary, The Independent, Merriam-Webster Dictionary…

What the Doc finds super-useful right now: This month I thought I’d highlight some very useful and educational Instagram accounts. Because Instagram doesn’t have to be filled only with selfies and quacks. There are some really knowledgeable experts out there who share their knowledge with their followers, and I highly recommend giving them a follow. @DRNADOLSKY Dr Spencer Nadolsky is a physician who focuses on lifestyle changes and fat loss. Includes funny memes, and has a strong emphasis on debunking diet misconceptions. @DR.JACOB.HARDEN Dr Jacob Harden is a doctor of chiropractic and shares very useful strengthening exercises for prehabilitation and rehabilitation of injury. Helps you avoid injuries. @JOETHERAPY Joe Yoon is a massage therapist, and he shares content that will assist you to stretch and improve mobility around certain joints…

Pork crackling It’s salty, it’s crunchy, and it’s all protein. Pork crackling from Woolworths is perfect partnered with an IPA, and the blend of herbs and spices is best friends with a whiskey. Biltong Let’s be honest, no bar is complete without a stash of biltong. It’s a South African staple. Biltong is tasty, high in protein and low in fat, so you can snack without the guilt. Bonus? It’s high in Vitamin B12. Pistachios You know how you always down the entire bowl of cashews? Well, pistachios come with a little flak jacket that you have to unlatch, which helps with pacing. Plus, healthy fats!…

Your Guide: RYAN SCHROEDER has made the South African Men’s Open Side every year since 2005. PRE-GAME DRILL Suicide Shuttle Run Benefit: Improve your fielding and agility “A high-intensity sprinting drill, suicides consist of running to multiple, increasingly distant lines, within a set, as fast as you can. All you need are running shoes and some props to serve as markers – or use the lines on the court as indicators. Begin at the starting line and sprint to the first line or marker. Touch the marker with your hand, and then sprint back to the starting line. Sprint to the second line or marker immediately, touch the second marker, and sprint back to the starting line. Continue the pattern until you’ve run all the lines, usually…

1. Ultimate Frisbee If you’re not one for contact sport, then this non-contact sport is perfect. It’s one of the best beach activities, so get some good playing time in before the winter weather sets in. (R195, ubuy.za.com ) 2. Tug Of War The ultimate school camp activity, this one rope has the ability to turn friends into outright enemies. A great workout for your muscles – and your ego, too. (R1 100, fizique.co.za ) 3. Dodgeball Nothing says fun with your mates quite like pummelling them with a ball. “Remember the 5 D’s of dodgeball: Dodge, duck, dip, dive and dodge.” (R240, dodgeballsa.com )…

South African weather might be unpredictable at times. But when it pours, it pours – usually when you’re cycling to the office with your laptop. Thankfully, European label Kapten & Son has come up with a solution in the form of a water-repellent backpack. Made from high-quality vegan tech material, the backpack is sturdy. The sleek all-black design makes a stylish statement, and thanks to the 11-litre volume, you have enough storage space for books and more. The backpack has three outer pockets, an inside pocket, and a padded laptop pocket for a standard 15-inch notebook. We like the handles, too – they let you use it as a tote or as a backpack. All in all, a good-looking, versatile bag that looks after your precious work essentials – and…

What thrusting speed feels best for women during sex? I like to speed things up, but don’t women prefer it slower? Kevin, Ballito Don’t assume that all we want to do is “make love”. Women like hard and fast sex just as much as the slow and sensual kind. I think the stereotype stems from the fact that a majority of female orgasms come from clitoral stimulation – which, depending on your body, can be easier to do through a grinding motion. Truly, it comes down to foreplay and context. Looking for a five-minute quickie standing up by the kitchen counter? Energiser bunnies welcome. Hoping to get it on at the end of a long workday? Ease your way in there with some oral sex and slower penetration to start.…

Imagine an old lab mouse – the bad hair, the wrong turns in the maze, the lazing around. Now imagine that mouse surgically conjoined to another, more youthful one... and then seeing it, within weeks, start getting younger. When scientists did this, “they found the old mouse showed fewer diseases of aging, like diabetes, heart disease, and Alzheimer’s,” says Dr. Jesse Karmazin. For Dr. Karmazin, the old mouse is you. This 33-year-old Stanford-trained physician has no plans to sew you to a first-year student. But he’s betting, based on recent research, that humans experience the same age-bending benefit from a dose of young blood. In 2016, Dr. Karmazin founded Ambrosia, a company that will infuse you with one to two litres of a 16- to 25-year-old’s plasma. For up to…

Avradeep and Emma met in 2010, when they were both in their early 30s and living in Bristol, England. Because they knew they wanted a family, they started trying to conceive just a year into their relationship. But after months of attempts: nothing. Concerned, they went to their doctor. Both had several blood tests; Avradeep followed up with a semen analysis. A few weeks later, the results arrived while Avradeep was playing squash; Emma called to say they needed to talk. When he returned home, he learned the reason that Emma was failing to become pregnant: him. THE EMPTY GUN One estimate suggests that infertility affects as many as one in six heterosexual couples. In a third of cases, the cause lies with the man. And despite advances in medical…

There’s this story psychologists tell that goes like this: You’re on a riverbank. A drowning person comes drifting by, so you jump in and save him. Another comes flailing along. Same thing. Then five more. Ten more. You and dozens of other Good Samaritans are frantically rescuing them. They keep coming. You’re losing your ability and your motivation now. You’re burning out on saving people. Suddenly, somebody starts running upstream. “Where are you going?” you yell. He replies, “To see why all these people are falling in!” That guy is not burning out. Unless you go upstream and change the cause of the problem, you’ll just keep doing more and more and seeing fewer and fewer results, until finally you can’t take it anymore. That’s when you – a champion…

FIND WHAT YOU LIKE On the field, Siya’s superpowers include tackling and running. For the Stormers flank, there's no better exercise than running. It’s what he does to work on his endurance – a trait that Thor possesses. When it comes to building Thor-like strength, Siya favours the single-arm row. “It’s not going to make your whole body look good, but I like it; it’s the best exercise for me.” WORK THROUGH THE DISCOMFORT Siya is no stranger to hard work. He continuously finds ways to improve himself and his technique. He finds that training when he's tired allows him to give his best. “That’s the way I improve. The more comfortable you get when you’re tired, the better you’re going to get at something.” Fatigue during the game doesn’t…