Innholdsfortegnelse for February 2019 i Men's Health South Africa

The future is electric. So you need to get over any hang-ups you have about plug-powered machines. Quickly. They're fast and smart, and in time they're going to offer better value, too. The best news? 2019 is going to see a whole new selection of fully electric cars being added to the mix – it's no longer just between the BMW i3 and the Nissan Leaf. Here are our two picks from the cars leading the electronic charge in 2019: The SUV with Claws: JAGUAR I-PACE We love where the famous feline is going, both in design and with regard to their engines – our favourite feline hits are the E-Pace and the F-Type. In similar form, this new all-electric performance SUV is making us drool. It offers 294kW and…

It Takes A Leap Of Faith Bagwandeen started dancing at a young age, and that’s where her desire to perform came from. Coming from a business background, it was hard to be taken seriously as an actress, Bagwandeen says. “Especially 20 years ago – if you say to your brown folks you want to be an actor, they’re like, ‘What are you going to do with that?’” At 35, she now owns production company Imagine Worx, and has starred in Netflix’s The Indian Detective alongside comedic giant Russell Peters. Routine Always Wins It’s essential to prioritise eating and family time. Bagwandeen wakes up with a freshly brewed cup of Terbodore coffee. “I then see to my family; my husband and my dogs.” She eats a high-fat, low-carb diet – “but…

1. Start with the basics. Don’t start flowing until you’re comfortable with some basic exercises, like squats, push-ups, and bear kick-throughs (start in a plank, then lift your right arm off the ground and kick your left leg through to your right side), as well as kettlebell moves like the row, press, deadlift, and clean. If you’re not comfortable with an exercise, don’t use it in a flow. 2. Keep it tight. As in never flow with more than 5 exercises, never do more than 5 reps, and never do more than 5 rounds of a flow. Flows build up fatigue more quickly than, say, a set of pull-ups, so your conditioning can improve even with just a few reps. 3. Be conservative. If you’re flowing with dumbbells or kettlebells,…

The ball slam is a classic, total-body conditioning exercise. You raise a medicine ball over your head with two hands and then slam it down explosively. It targets your core, hamstrings and glutes, and works out your aggression. But as good as it feels, it’s a little basic; which is why world-champion boxer Anthony Joshua preps for fights with a new take on the slam, one that leaves your abs saying kannie meer nie. His move, dubbed the A. J. Triple Threat by his strength coach, Jamie Reynolds, starts with the typical ball slam, then adds a rotational challenge. You twist and throw the ball at the wall sideways, and then you lift the ball and fire it at shoulder height at the wall. (Don’t worry, we’ll explain how!) “Med…

WHAT YOU’LL NEED 2.7 KG WHOLE SMOKED BRISKET, CHOPPED 1 LITRE BARBECUE SAUCE 4 BAGS MEXICAN CORN CHIPS 1.5 KG SHREDDED CHEDDAR CHEESE 1.5 KG CHERRY TOMATOES, HALVED 450 G JALAPEÑOS, DICED 2 BUNCHES SPRING ONIONS, CHOPPED 1 LARGE RED ONION, DICED SMALL 3 BUNCHES CORIANDER, RINSED, CHOPPED 1 LITRE SOUR CREAM 1. Combine the brisket with half of the barbecue sauce and season with salt and pepper, if needed. Set aside. 2. To serve, pour in the corn chips and then top with the brisket, cheese, tomatoes, jalapeños, spring onions, red onion, coriander, sour cream, and remaining barbecue sauce. Scoop the Frito pie into a cup, and eat with a spoon. Feeds 30 to 40…

WHAT YOU’LL NEED 450 G MINCED GRASS FED BEEF (90/10) ¾ CUP RICOTTA CHEESE, DRAINED 2 EGG YOLKS 5 TBSP FINE WHITE-BREAD CRUMBS 1 TBSP EXTRA-VIRGIN OLIVE OIL ½ TBSP KOSHER SALT ½ TBSP FRESH GROUND BLACK PEPPER 1 SMALL GARLIC CLOVE, MINCED ½ TSP FRESH OREGANUM, MINCED, PLUS MORE FOR GARNISH 1 LITRE MARINARA SAUCE 4 HOT DOG ROLLS, SLICED ¾ THROUGH LENGTHWISE, PREFERABLY TOASTED ½ CUP GRATED PARMESAN 1. In a large bowl, mix by hand everything except for the sauce, rolls, and Parmesan. Refrigerate for 1 hour. 2. Roll 16 meatballs, placing them on a lightly oiled baking sheet. Refrigerate for 20 minutes. 3. Preheat your oven to 230°C. Bake the meatballs till golden, 7 to 10 minutes. 4. Transfer the meatballs to a large pot. Coat…

Before Early in the game, spend time caressing and kissing her less obvious erogenous zones: the insides of the wrists, behind the knees, the earlobes. Soft touches in unexpected areas create hot intrigue – and give you the chance to check in with her along the way. During Most women need clitoral stimulation to orgasm – it’s science! When you’re doing it doggy, slip a finger between her legs and move it from side to side, like a windshield wiper. Giving her C-spot some attention is an almost guaranteed way to make sure she’s satisfied. After Some experts say that “afterplay”, the time you spend cuddling and recapping a job well done, is as important as the deed itself because it strengthens your bond. Spend time in each other’s arms…

There are a lot of ways that a guy can dress. And so many of them are just wrong. But dressing right isn’t very hard, and it starts with the staples: with these 15 essentials you can create 25 looks or more, all of them fit for a king. These 25 looks will feel just as cutting-edge when you’re serving up ideas in the boardroom, charm on a date or swagger at the club. Time to remix your wardrobe.…

1. LOCK IN MOISTURE It’s no secret that booze dehydrates you. What’s less well known is that your skin clings on to water as a result. Reduce puffiness with a facial ice bath, says Jack Smithies, grooming expert at Mankind. Apply this water-based serum to revitalise skin. KIEHL'S HYDRO-PLUMPING RE-TEXTURIZING SERUM CONCENTRATE 50ML R800 EDGARS.CO.ZA 2. CHECK YOUR OIL It might feel weird to add moisture to oily skin, but bear with us: Oil and hydration aren’t the same. Use a water-based gel to increase hydration and minimise extra oil. This one is packed with glycerin and apple extract which hydrates the skin, and Cactus Pear Extract helps soothe sensitive skin. DERMALOGICA WATER GEL 50ML R899 DERMALOGICA.CO.ZA 3. SHAVE THE DAY Who needs razor burn on top of sunburn? Slap…

Start Your Own Gig Invest In Wisdom Ross Taylor’s side hustle began by accident. Five years ago, he treated himself to a butterfly taxidermy course, just because it looked fun. “I found it very relaxing,” he says. “I’m an impatient person, and it forced me to slow right down. It’s intricate, delicate and demands a lot of concentration. Then I thought: you know what? No one does butterfly taxidermy in a creative way. It’s all quite standard. So, I decided to mount them on limited-edition gold prints.” The 33-year-old Taylor is now one of the pre-eminent mounters of lepidoptera. At first, he made pieces of butterfly art for friends. Then he raised a few thousand on Kickstarter to make some for strangers, after which he went into business with his…

1 SET UP SHOP Logging on to a site like shopstar.co.za is the easiest way to build an online store. The site offers a variety of packages to suit your needs, whether you want to open up a small storefront to sell your small-batch craft brew or need to expand up to an inventory of 200 different products. Experiment with site designs and payment methods, with a free 30-day trial. 2 CONSULT YOUR MARKET Want to find your target audience? Track down like-minded people using sites such as meetup.com. Look for local events relevant to your product – or better yet, host your own. 3 SELL YOUR BOOK Forget courting publishers, and pitch to crowd-funding platform unbound.com. If you’re successful, pros will help to edit, publish and ship your book.…

YOUR BRAIN SUPERCHARGE YOUR FOCUS TEST YOURSELF Go somewhere you can talk out loud. Then read the words in colour twice: First Read: Say the names of the colours aloud (so you’d say the word red as “red”) and record your time. Second Read: Read the list aloud again, but this time say the colour each word is printed in. So if the word red is printed in green, you’d say “green”, not “red”. HOW DID YOU DO? Compare your two times. If there’s little difference between them, you can focus well and think quickly. Your attention, processing speed, and flexibility are all high. If you stumbled over the second reading and it took a lot longer than the first, your overtaxed brain may just need some tweaking. THE TUNE-UP…

As I approach the dinky two-seater plane, I suddenly remember something I really should have remembered earlier, when I was first invited to go on a flight around Cape Town – I’m petrified of flying. It takes everything in my power not to tell the pilot there’s been a terrible mistake, and to turn around. Actually, I have no problem with flying. It’s crashing that scares me silly. But I take a deep breath, and speak harshly to my fear; and in a few minutes we’re floating, 1 500 feet (aviator types always talk in feet) above the Mother City. The pilot asks where I live, and soon we’re over my house. I soak up the hum of the engine, the whirr of the propellers, and the picturesque skyscape. I…

LIFESMART SMART STATION The Smart Station can connect up to 500 smart devices to work seamlessly together. It’s the ultimate control station. R1 395, takealot.com FIZZICS BEER DISPENSER Fizzics uses soundwaves to upgrade your shop-bought lager, making it creamier and less bitter. R1 595, mantality.co.za LG PROBEAM LASER SMART HOME THEATRE PROJECTOR HF80JA This little monster blasts a 305cm picture in full HD 1080p. R35 346, pclinkshop.com AWAIR AIR QUALITY TRACKER This genius will alert you through an app when it detects toxins and allergens in your space. R6 365, wantitall.co.za LIFESMART SMART HOME WI-FI CAMERA Keep tabs on what’s happening in and around your home via the LifeSmart App. Simply view the live stream on your phone. R1 495, takealot.com DYSON PURE HOT+COOL LINK A triple threat: a heater,…

1. The Real Inside Job Change does happen overnight. You just can’t see it. Sure, the six-pack will come in time, but your heart and brain will feel the first flush of benefits. A single workout boosts blood flow and oxygen to your grey matter, so hit the gym before taxing afternoon meetings. Meanwhile, a study by Nasa found blood volume – an accurate measure of cardio fitness – increases after just eight days of a new fitness regimen. 2. No Pain, More Gain Pushing your body beyond its limits in these early days causes inflammation and microtears in your muscles. It’s the process of fixing said tears that makes you stronger, but it also hurts like hell. To stop you from wincing out of bed every morning, spend five…

Go With The Flow Train In Fresh Air Use Your Body As A Barbell Remember your last burpee? To do that burpee, you essentially did a squat, then a push-up, then a frogger, then a jump squat, chaining all four movements together in rapid succession. That swift and seamless connection of a variety of exercises is known as “flowing”, and it’s an exercise style that can fry your muscles, stoke your metabolism, and make you more athletic with just a few reps a week. Flows can grow far more complex than burpees, and they can do far more than get your heart racing. Trainers like Get Primal’s Eric Leija (known better on Instagram as “primal .swoledier”, a flow expert) use powerful kettlebell flows to help you pack on muscle, while…

DENHAM HITCHCOCK AGE 42 HEIGHT 176cm WEIGHT 85kg INSTAGRAM @denhamhitchcock Denham Hitchcock is the epitome of the intrepid reporter. It’s hard to imagine him getting out of bed for a story that didn’t, to some degree, put his life in peril, or at very least send his heart racing. He’s ridden a racehorse at full gallop across a paddock to highlight the dangers of being a jockey; flown a motorised paraglider over a national park searching for a crashed plane; taken a pounding over a few rounds from UFC heavyweight Mark Hunt; and twice gone to Iraq, where he was shot at by snipers and pursued by grenade-bearing drones. That’s just four examples of a fearless approach to his craft that could make other journos feel faint twinges of inadequacy.…

STRENGTHEN 01 Dumbbell Box Step-Up 3 sets of 10 reps per leg Balancing on one leg will boost your stability for the “drive” phase of your run. With a dumbbell in each hand, place one foot on a box, your knee level with your hip (A). As you stand, leave your other leg hanging off the box (B). The extra weight will help you generate power in your glutes for the run. Hold for two seconds, lower, then change legs. ABS 02 Reverse Crunch 3 sets of 15 reps Strengthen your oft-neglected lower abs and open up the back joints that can compress during long runs. On your back, with your hands flat, lift your legs until your knees are at 90 degrees (A). Raise them slowly to your chest…

1. Slow and steady progress all the way: “When we started training together, we set goals that we knew we’d be able to achieve in a decent length of time. At first, he could barely walk 2km without getting tired. But he kept at it, and made gradual progress.” 2. Having a strong and postive mindset: “Ryno saw people jogging daily along the Sea Point Promenade, and wanted to be at that level. His head was in the right place from the start.” 3. Consistency is king: “He trained as much as he could. I can’t remember there being a work week when he didn’t hit the gym or go for a run. That’s real dedication.” 4. Celebrate the small victories: “Ryno’s self-confidence has skyrocketed. He doesn’t need baggy jeans…

You can probably hit up a deli and buy the whole pre-cooked brisket. Or you can smoke it yourself. The best method: in a bowl, mix 4 tsp kosher salt, 1 tsp brown sugar, 1 tsp paprika, 1 tsp ground cumin, 1 tsp garlic flakes, and 1 tsp ground black pepper. Rub the brisket all over with this mixture and refrigerate until ready to cook. Preheat your smoker or Weber to 150°C. Set the brisket on the grid, fat side up. Maintain that temperature, adjusting vents or adding fuel, until the brisket reaches 70°C, 3 to 4 hours. Wrap in foil to transport or rest 15 minutes, then serve.…

Darling Brew Sungazer Light Lager (335 kilojoules) Low in alcohol (2.6% ABV), but not in flavour. An easy-drinking beer with a dry finish, and a subtle malt-and-hops flavour, this light lager is perfect for hot summer days. Mad Giant Electric Light Weiss (385 kilojoules) You’ll get bready notes accompanied by a citrus aroma and fruity taste from this Joburgbrewed beer. At 4.5% ABV, it has the highest alcohol of the lot. Drink up! Dragon Fiery Ginger (397 kilojoules) We’re not ones to refuse a decent ginger beer, especially when it’s alcoholic, gluten-free, and both crisp and tingly. This will be the most refreshing drink you taste this summer. Castle Lite (427 kilojoules) You can always count on good ole’ faithful to start a party. This any-occasion beer is low in…

I was sweating profusely on the subway platform on a sticky summer day when I spotted a man I knew from varsity. I hadn’t particularly liked him back then, but I remembered that only later. In the moment, the surprise of a familiar face in New York’s stinky underworld caused me to greet him with an enthusiasm I usually save for Uber Eats deliveries. We exchanged brief, friendly chit-chat and what I assumed were insincere promises to hang out “someday”. I immediately forgot about the conversation. I am incapable of delivering disappointment to men. I say, “Let’s hang out someday” when I have no interest in hanging out, and I say, “Sorry, I have a boyfriend” when I really mean “Leave me alone”. And when the man from the subway…

FIRST IMPRESSIONS ARE EVERYTHING A solid blazer is the most versatile. But it can also be solidly boring. Enter patterns, which can look sharp – as long as you don’t get carried away. Keep them easy, like a prince of Wales check blazer, which is suitable for any occasion. This blazer will go with a number of shirt styles, ties, jeans, and chinos. 2+10 +15+12 LET YOUR SHIRT TO THE TALKING Casual button-down shirts are a staple for every man’s work and weekend wardrobe. But if your closet is mostly check shirts, it’s time to branch out. There are tons of solid, floral, striped, and geometric patterns you should reach for when a T-shirt is too casual. 6+8+11+A THE CONVERSATION STARTER This bright and lightweight crew-neck jersey is plenty versatile.…

Live For 3 Digits Make Your Decision Q1 A calm life is a happier one. B Bear this in mind the next time you’re faced with a mountainous to-do list. The Journal of Cross-Cultural Psychology found that countries with a faster pace of life had citizens with a greater subjective sense of well-being. Learn to interpret your hammering heart as excitement, not anxiety, to instantly reframe your “fight or flight” response. Q2 Which is better: R10 000 or eight hours’ sleep? B Let’s put this one to bed. While a bonus will make you feel good, the happiness boost is short-lived. Sleep quality is a far stronger predictor of well-being, according to the National Centre for Social Research. Q3 What makes your football team’s victories most satisfying? A Uncertainty is…

NO (if you’re a healthy self-starter) By Dr Thomas L. Miller, practising clinician and chief medical officer, University of Utah Health, Salt Lake City The annual physical exam has been a hallowed get-together between patients and physicians for years, but there’s no good data to show you’ll live longer or be healthier if you keep that appointment. Major guideline groups such as the U. S. Preventive Services Task Force don’t recommend how often a healthy man should see his physician, but they do suggest when some screenings and immunisations should occur. Traditionally, you receive recommendations (cholesterol tests, colonoscopies, tetanus boosters, etc.) in conjunction with your annual physical. But with the advent of electronic medical records, health-insurance companies and hospitals are creating new ways for patients to get personalized…

1 BEGIN WITH A PROBLEM Start-ups fail when the problem they are fixing isn’t one that people care enough about to pay for a solution. Know exactly who you are helping. 2 TEST YOUR ASSUMPTIONS List the conditions needed for success – that no similar products exist, and so on. Test your assumptions by speaking to your target market. 3 DRAW UP A SCHEDULE If your hours are consistent and non-negotiable, you won’t be derailed by social engagements – or your day job. 4 DON’T BE TOO AMBITIOUS It’s all too easy to overestimate how much free time you’ll have – let alone how much energy and mental capacity. Quick success is rare, so focus on building momentum. Aim for marginal gains. 5 MAKE YOURSELF ACCOUNTABLE Ensure that you remain…

FEBRUARY Rise and grind – you should be right back in the work year by now. Here’s how to survive, thrive, and climb to the top. 1 STRIKE A BALANCE Many of us dream of starting a business, but fear holds us back. It’s not an intense phobia about failure, or the stress of added admin – we’re scared of losing our coveted work-life balance. According to a survey conducted by Gallup, 47% of participants said they were scared that steering their very own enterprise might endanger this hallowed ground. However, setting off on your own doesn’t have to mean burning the midnight oil. Researchers at Catalyst recommend reframing the way you see your various roles in life – think: employee, mate, 5-a-side striker – as allies rather than rival…

This is one of the first questions urologists ask guys with erectile dysfunction, says Dr. Brahmbhatt. If you’re hard upon waking, everything’s working under the hood. If not, there may be a lifestyle problem – ”things like stress, anxiety, lack of sleep, and relationship issues factor in,” he explains – or a medical problem. “Even if you have the biggest penis, it still has some of the smallest blood vessels in the body.” Heart disease can affect blood-vessel function all over your body. If there’s not enough blood flow, you’ll be limp. “We found early heart disease on a couple of guys this year because they came in with erectile dysfunction,” Dr. Brahmbhatt says.…

In the small town of Haarlem, in the Southern Cape, primary school children have the option of participating in two sporting codes: rugby or athletics. Being the overachiever that he was, Martinique du Preez participated in both. It was while playing rugby as a young boy that he realised his potential as an athlete. By the time he turned eight, he could already outrun most kids his age. The first time he noticed his legs swelling, the then-13-year-old attributed the snug fit of his clothes to his growing muscles as a result of all the training he was doing. “Rugby kept me very occupied. We would have training after school five days a week. Then I would go home and do bodyweight exercises.” When he woke up with his face…

BASTING SAUCE 50–100G BUTTER 1 CLOVE GARLIC, CRUSHED WITH SKIN ON SPRIG OF THYME Heat the pan on the stove until warm to the touch, and add the butter. As the butter melts, add the garlic and thyme. Allow the butter to start bubbling before using as a basting sauce. SHERRY DRESSING 90ML OLIVE OIL BLEND 40ML SHERRY VINEGAR 1/2 LIME, THE ZEST SALT AND WHITE PEPPER TO TASTE Mix all ingredients together and drizzle as needed. BEEF JUS 160G SHALLOTS 6 CLOVES GARLIC, CRUSHED 30ML OLIVE OIL BLEND 150G MUSHROOM TRIMMINGS 300G PORT 500G RED WINE 3 LITRES BEEF STOCK In a pot, cook the shallots and garlic in the olive oil until the shallots are soft and caramelised. Add the mushroom trimmings and sweat for 5 minutes. Add…

GUY SKILLS PIWE ZULU PROVES IT’S NEVER TOO LATE TO DREAM BIG Piwe Zulu started racing professionally at the age of 33, and already has multiple podiums under his belt. The off-road enduro motorcyclist hails from Gamalakhe, a township in Kwa-Zulu-Natal, and has worked hard to get where he is today. Growing up watching the sport, his dream was finally realised in 2017 when he landed a full-time sponsorship. But when it comes to his knowledge on being an enduro-athlete, he’s a seasoned pro: “Mental fitness is so important; so I surrounded myself with mature and skilled riders who play a big part in my attitude towards the challenge,” he explains. Learn from him. MH.CO.ZA/GUY-SKILLS DRIVE THE MH MOTORING MINUTE From hatchbacks to SUVs, we give…

THE MOVIE 8 FEB THE LEGO MOVIE: THE SECOND PART The humble building block of your childhood is all grown-up and animated. This second outing for the round-headed, square-legged LEGO crew sees the terrifying villains of the DUPLO universe invade the LEGO, um, verse. Yeah, you know, DUPLO, the giant cousin to your favourite multi-coloured bricks? What you can expect: incredible CGI, laughs, and Batman. Perfect. THE GAME 22 FEB ANTHEM Step into a superpowered “exo-suit” and blast your way through waves of enemies in a giant open world. Anthem will let you customise every element of your mechanised outfit, from the attached arsenal of devastating weapons right down to the all-important “go-faster” stripes. The best part: you’re encouraged to team up with your mates (or random strangers) to take…

KIA STINGER Technically, this launched in SA in August last year, though we weren't able to get behind the wheel, due to limited supply (there are only a few allocated to the country) – but we're going to fix that. Our goal is to get into the driving seat of this outlier as soon as possible. Not a brand you typically expect performance from, but this rear-wheel-drive beauty, with its twin-turbo V6 and carefully crafted chassis, promises 270kW and 500Nm, and properly dynamic driving. The looks? We're sold too. It's a low-slung, crafted beauty, with one of the best rears we've seen in a long time. We love underdogs, and this one looks set to be a doozy. From R849 995 . kiastinger.co.za…

UNDER ARMOUR HUDSON BACKPACK You need a tough, loyal work partner? We got you covered. This 30l capacity water-resistant bag has a reinforced bottom and more storage options than a fisherman's vest. Rugged, durable, but still suprisingly good-looking – exactly what your work and play lifestyle demands. This sand colourway was our pick, but there are others. R1 573, underarmour.com/za SNüG MOUSEPAD WITH WIRELESS CHARGER It's always the simplest ideas that are the best. This mousepad charges your phone through induction charging – all it needs is to be plugged into your PC or laptop's USB port. Your work desk just got smarter, and a whole lot less cluttered. R399, takealot.com CLUEDO – GAME OF THRONES EDITION Board games are having a big comeback, and for good reason. Now you…

1 THAT VODKA MIGHT BE “VODKA” Earlier this year, Ketel One launched Botanical, a vodka distilled with herbs and fruit “essence”. The brand says the spirit’s low kilojoule content (305 per 45ml) and lack of artificial flavours appeal to health-conscious imbibers. It’s still booze, says Rob McCaughey of the Wine & Spirit Education Trust; but technically it’s not traditional vodka, which must be 40% ABV, according to the Alcohol and Tobacco Tax and Trade Bureau. Ketel One Botanical is 30%. Drink it and enjoy it if you want to, but it’s not real vodka. 2 SUPER-FILTERING IS NOT ACTUALLY A THING Terms like “ten-times-distilled” and “triple-filtered” describe the processing required to turn grain (or potatoes, or corn) into alcohol. “But the average consumer can’t taste how many times a vodka’s…

I can take pretty much any ingredient you can throw at me, and – once I’ve picked it up off the floor, because I’m not great at catching things – I can make something delicious with it. I don’t need to look online to remember the ingredients for a chicken potpie, chicken cordon bleu, or even a chicken cordon bleu potpie. If you challenged me to make a soufflé, I would have to look at a recipe; but I wouldn’t necessarily follow it to the letter, and it would still be a pretty excellent soufflé. I’m a good enough cook that I could put a little twist on it – like if it was a tomato soufflé, I might add a splash of elderflower syrup, which would catch you off…

1 DIP Support your weight on your hands and feet using whatever objects of roughly equal height you can find. Give at the elbows and slowly lower your body until your upper arms are parallel with the floor. Squeezing your triceps, explode back to the starting position. Perform 3 sets to failure. 2 WALL HANDSTAND PUSH-UP Perform a handstand, resting your feet against a wall. Give at the elbows and slowly lower your head to the floor, stopping when you feel contact. Push back up. Do 3 sets to failure. 3 BURPEE WITH PUSH-UP Stand tall. Push back your hips and lower your body into a squat. Place your hands on the floor in front of you and kick back your legs so you’re in a plank position. Do one…

1 Push-up Get in push-up position. Bend at the elbows, lowering your torso until you’re a couple of centimetres from the floor. Pause, then straighten your arms and return to the start. Focus on keeping your core tight and keeping your elbows close to your torso on each rep. 2 Russian Twist Lie on your back, knees bent, feet a few centimetres off the floor. Tighten your abs, raising your torso so it’s 30cm above the floor. Clasp your hands together just above your chest. This is the start. Keeping your legs as steady as possible, twist your torso to the right and touch your hands to the floor on the right side. Then twist to the left and touch the floor on the left. That’s 1 rep.…

DESSERT: Figs with Ricotta and Wildflower Honey Take 12 large, fresh figs (they’re in season now and should be available at well-stocked grocery stores), slice each one into quarters, and arrange them on a serving plate. Add 1 or 2 spoonfuls of full-cream ricotta cheese and a generous drizzle of wildflower honey. From The Runner’s World Vegetarian Cookbook SNACK: Greek Feta-Cheese Dip In a serving bowl, mix 340g feta cheese, 1 cup Greek yoghurt, 230g softened cream cheese, ¼ cup olive oil, and the juice and zest of 1 lemon. Season with salt and crushed red-pepper flakes. Stir in 2 Tbsp chopped fresh dill. Finish with ½ cup chopped cucumber, ½ cup halved cherry tomatoes, and extra dill and olive oil. Serve with pita chips. From Delish: Eat Like Every…

Men Get A Helping Hand Don’t Be A Creep ■ Sex can be romantic. Animalistic. Should be pleasurable. Egalitarian. Messy, but in a good way. Fun. Often, it’s straight-up confusing. When it comes to a guy’s climax, the routine is fairly simple: you get a little turned on, there’s some touching or rubbing or partnered stimulation of some kind, and then when you’ve reached the point of no return – a release! But women’s orgasms can be as confounding as a Westworld plotline. First we have to feel generally comfortable around you, then remember whether or not we left our curling iron plugged in this morning, reassure ourselves that we unplugged it, then remind ourselves that we’re making out with a guy we really like. The blood eventually rushes to…

Make The New Year Count Mix & Match Like An OG Learn From This Guy The stopwatch, or chronograph, is a wristwatch’s most popular function – after telling the time, of course. But what on earth are they used for? Well, not as much as they are in the air. In the early-to-mid-20th century, pilots depended on chronographs to help them calculate their fuel reserves. The manufacturer that most aviators placed their faith in was Breitling – specifically, the brand’s Huit Aviation division. “Since 1884, Breitling has pioneered chronograph development,” says Mark Toulson, head of buying at Watches of Switzerland. “But in the 1930s it added a second button to reset the timer, providing the blueprint for how the watch looks today. Given this pedigree, it makes sense for them…

Tony had always been a big fella – right up until he decided to take on a bet that changed his life. After sticking to his goals and losing half his body weight, he was ready to take on the next step in his transformation – a new wardrobe. Lose The Lip Rug Sporting a moustache used to be cool in the eighties, but being in aviation doesn’t excuse it these days. If you want to rock some facial hair, rather go for stubble; or if your genes allow it, a beard (but keep it well-groomed). We gave Tony a cleaner, shaven look to show off his sharper jawline and features. As he has thicker hair, we kept it short and neat on the sides and left some length on…

0-6 CHIN UP No matter what’s killing your mood, forcing yourself to feel better is not the solution, and can adversely affect your health†. Try to accept your emotions without judgement and you’ll relieve the pressure, Cognition and Emotion found. 7-12 HAPPY MEDIUM When life’s stresses are weighing you down, give yourself a lift with some resistance training. Going heavy in the gym crushes anxiety as well as building muscle, according to a study published in Sports Medicine. 13+ GLAD HAND It seems you have your own life on course – so why not help out someone else? Altruism not only makes you feel better, but research has found it also helps you live longer, lowering both your cholesterol and your Alzheimer’s risk.…

If you routinely leave your doctor’s office feeling your annual physical was a waste of time (and your cash, in terms of co-payments), then ask yourself: “Am I healthy? Do I have a solid relationship with my primary-care doctor? Am I willing to do the homework (and legwork) to get the screenings and immunisations I need?” If you can answer yes to all these questions, check with your physician to make sure it’s okay to skip a year or two. If you answer no to any of them, then become more proactive. Request more time with your doctor, ask to have routine blood tests done beforehand so you can discuss the results in person, and come prepared with questions about specific health issues you’re confused or concerned about. Treat it…

Make A Start But beware of overconfidence. First, tick off all of the “unsexy” steps, says careers adviser Mike Lewis: refine your brand identity, read up on industry news and itemise your costs. First impressions linger, and you’ll only get one shot at the big launch. Gain Conviction What you need is persistence, not perfection. “You don’t have to be the best,” says Lewis. “That logic will only deter you.” But you need to be sure your product is worth investing in. Research your competitors, and you’ll better understand your own market value. Hang Tight “Not all hobbies translate neatly to full-time pursuits,” says Lewis. He advises shadowing people within that industry and engaging with them until you’re certain your fantasy matches the reality. “things can be very different from…

A dull ache in his lower back and abdomen was the first sign something was wrong. Shortly after the pain started, Judd Van Den Bergh found a lump on his left testicle. He didn’t think too much of it at first. But after a week the pain worsened and the lump grew. He could no longer ignore it. “I had a serious chat with my father. He said that I have to go to the doctor, and that the worst-case scenario, which was testicular cancer, is not something I want to take chances with.” A trip to the doctor confirmed his worst fears. He had testicular cancer. Having no history of cancer in the family, the news came as a shock to Judd. Sitting in the doctor’s rooms, he couldn’t…

THIS MONTH Television 37% DROP IN THE ODDS OF OBESITY IF YOU NEVER WATCH TV DURING FAMILY MEALS, COMPARED WITH THOSE WHO ALWAYS DO 4 Percentage of lost remotes found in the fridge or in the freezer. (Half of them are stuck between the couch cushions.) HOW WE WATCH NETFLIX How much longer a man’s binge session lasts, compared with a woman’s 3 TO 4 EPISODES Typical length of a binge-watching session Higher likelihood that binge viewers sleep poorly, compared with non-binge viewers The more stingy your bingeing, the more you’ll enjoy a show. That’s the research-based conclusion of Jeffrey Galak, an associate professor of marketing at Carnegie Mellon University. Savouring a show boosts your appreciation. He notes that HBO shows are written for weekly consumption – giving you time…