Innholdsfortegnelse for April 2019 i Men's Health South Africa

THE LONDON DRY: KWV CRUXLAND This 100% grape spirit gin is made from 9 botanicals, including rooibos, and is infused with Kalahari truffles. Three-word review: Extra smooth taste. THE STAPLE: INVERROCHE CLASSIC Handcrafted using 15 different botanicals, the Classic is crisp, clean and refreshing. You’ll get hints of spice from the coriander seed and cardamom pods, with fresh citrus dominating the nose and palate. It’s brought together with undertones of Cape fynbos, an SA gin brand favourite. Three-word review: Dependable, powerfully delicious. THE CROWDPLEASER: AUTOGRAPH GIN We’re well-acquainted with London dry gins so a handcrafted African dry gin is something to get excited about. With notes of Angelica root, buchu amd lemony pelargonium crispum, we love that this gin is paving the way for African dry’s. Three-word review:…

1. SLEEP “I crave sleep. I need eight hours every night, due to how much energy I’m expending every day,” says Mike Sharman. “Sleep helps me perform better. Burnouts aren’t hero badges.” 2. SIMPLIFY “I used to be a perfectionist when I was younger, but I was also an Olympic procrastinator. I’ve learned to deliver more succinct, keep-it-simple-stupid (KISS) pitches to convey my big ideas.” 3. SWEAT “I turned 30 and got fat. I was neglecting my workouts in favour of workaholism, which ironically was hamstringing my creative output. I took up triathlons, ended up loving the outdoor rides in the Cradle, and used this time or the speed-date-like stints on the exercise bike at the gym to clear my mind and sweat out the physical and emotional toxicity.”…

STEP 1: Get Help “When I started, classes weren’t really available. Climbing was still a fringe thing,” says the self-taught athlete. Plus, as a shy kid, he wasn’t good at asking for help. Instead, “I read a lot of books and climbing magazines,” he says. It worked for him, but for most people, a basic intro-to-climbing course makes them comfortable with the sport’s rules, jargon, and safe habits from the start. STEP 2: Focus on Your Feet First As a beginner climber, you probably won’t have the grip or arm strength to pull yourself up the wall, so concentrating on how and where you place your feet will help you build a solid foundation while you work on developing your pull-up prowess. STEP 3: Build Your Grip Climbing a lot…

RUN THROUGH THE LOWS Good news: even Kipchoge has days when he doesn’t want to run. Bad news: he gets out there anyway. So should you. “[Eventually,] if I keep on running, the body will respond,” he says. “You can’t let the bad days deter you.” A marathon is like life, he says, with the hard times making the payoff so much more worth it. BE METICULOUS Kipchoge logs every single one of his workouts in a notebook. It’s like a ledger at a bank, keeping track of everything he’s invested. “When the race is hurting, I start to think of my great workouts and training,” he says. Reflecting on the amount of cash in the bank, he always knows exactly how much he has to spend. If you do…

BCAAs Research on branched-chain amino acids became popular in this decade. With strength training really taking off (thanks, Arnold), the promise of muscle growth made BCAA supplements a popular choice. Whey Protein Building on BCAA research, the focus shifted to whey – a complete protein found in milk that’s often used in energy bars and protein-drink mixes. Today, the whey-protein market is worth more than R110 billion globally. Creatine The public caught on to creatine supplements in the ’90s, especially after many athletes at the 1996 Olympics attributed their success to creatine use. A 2018 market report expected the industry to grow through 2025. Ultra-Carb Drinks Top marathoners like Eliud Kipchoge and Galen Rupp have been using a higher-carb drink called Maurten during races. (They’re not sponsored by the brand.)…

About one in three adults has prediabetes – elevated blood sugar that’s a warning flag for diabetes. You need to eat better, move and sleep more, tame stress. But behold the triumph of these other strategies: When subjects followed a not-hard-to-do diet of 40% carbs, 30% protein, and 30% fat, every one of them got rid of prediabetes within six months, according to a University of Tennessee study. A plan from the National Diabetes Prevention Programme lowers the chance that prediabetes will progress by 58%. What it’s built on: Losing at least 5% of your weight, doing at least 150 minutes of moderate exercise a week, and adding stress-management and blood-sugar-friendly tweaks to your routine (like more sleep).…

ADIDAS ORIGINAL 021 421 8272 AMERICAN SWISS 021 938 7510 BOLTONFOOTWEAR.CO.ZA COTTON ON 0800 007 786 COUNTRY ROAD 021 405 4300 DICKIES 087 940 4664 DIESEL 011 630 4000 EDGARS 0860 692 274 FOREVER21 021 555 3324 G-STAR RAW 021 418 9000 H&M 021 826 7300 ISSA LEO 021 426 2757 LE COQ SPORTIF 011 784 6334 LEVI’S 021 403 9400 MOSCON OPTICS 011 483 8001 POLO 011 258 7600 RAMSEY 087 943 8554 SDM EYEWEAR 011 334 7020 SOVIET 021 462 6188 SPITZ 0860 109 321 STERNS.CO.ZA TREAD&MILLER 0860 665 533 TED BAKER 011 450 1156 TRENERY 0860 022 002 WOOLWORTHS 0860 022 002…

Sleep Like A Baby Study Your Superfoods Search The Symptoms…

There are speculative benefits to sleeping in the buff: increased comfort, quick access for extracurriculars. But scientific proof that ditching your PJs impacts quality of sleep is lacking, according to Matthew Walker, professor of neuroscience and author of Why We Sleep. Still, researchers have delved into how body temp and sleeping outdoors affect sleep quality. Walker says we can learn from hunter-gatherer tribes more exposed to temperature changes. One study found less than 5% of people in these groups faced insomnia at least once a year, compared with other research saying up to 30% of people in industrialised places are chronic insomniacs. The same tribe study found sleep cycles of hunter-gatherers were linked to temperature. They fall asleep when temps start to dip, and wake when it’s coldest. We sleep…

FOR THE MORNING MOANER APPKETTLE TAKEALOT.COM There’s nothing worse than waking up to a blaring alarm and heading to the kitchen, only to have to wait for your kettle to boil before you can get a caffeine kick. So AppKettle designed a kettle that can be controlled with Wi-Fi, Alexa and their own app. THE TAKEAWAY: They’ve thought of everything – like double-sided glass windows, for both right- and left-handed people. Plus, each cuppa can be made to your exact desires, thanks to controls for temperature selection and temperature units. FOR THE ALARM-SNOOZER JBL HORIZON CLOCK RADIO MAKRO.CO.ZA This isn’t your grandfather’s ancient alarm clock. It’s also a Bluetooth speaker that can play your choice of FM Radio, original digital alarm tones, or music streamed from a Bluetooth device. There’s…

Artificial Intelligence is elbowing its way into the doctor’s office, and doctors are nervous – especially since studies have found AI better than dermatologists at diagnosing skin cancer, and it boosts the fracture-diagnosing accuracy of doctors alone. It’s promising enough that the consulting firm Accenture predicts the value of AI technology will climb 40% a year, turning into a R91 billion industry by 2021. Closer to home, people are a little more excited about AI’s role in medical care, by which they mean shouting into their living room’s voice-activated smart speaker, “Alexa, here’s what’s going on with me,” and receiving a competent response that tells them what’s wrong and what to do. I wondered how well the at-home AIs might do at that, so I decided to test them. I…

Follow the advice of Alan Morgan, a global senior culinary director for Whole Foods Market: “I look at the legs, since they get cooked the most, to see if the meat has begun to pull away from the bone. That’s a good indicator that the bird has been overcooked and is dried out. And avoid any birds with excess juice in the container – a clear sign all of that flavour has left the chicken. A great golden-brown colour and shiny and glossy skin indicate a tasty and moist rotisserie chicken.”…

What feels best when stimulating the clitoris? Do I go for direct, pinpoint contact or cover a larger area? Scott, Joburg The famously mysterious clit is kind of misunderstood. Yes, she can be particular, but when you get down to it, she’s just there for a good time. The clitoris isn’t merely a pea-sized piece of sensitive skin above the vaginal opening; it has nerves, or “legs”, that extend inside the body (like your penis does!), so any skin you touch in that area can be stimulating. Your best bet: start by exploring the perimeter before zooming in on the launch button. Try gently tracing around it with your fingers, and then apply light pressure with your palm to cover a wider area. Direct contact can feel good, too, but…

Q1 You’re snowed under. What’s the most effective way to empty your in-tray? A Attempting to multitask can slow down your output. According to the Harvard Business Review, working on a single task in intervals of 25 minutes, followed by a five-minute break, boosts your focus and limits your chances of distraction. Q2 An email from a client! Should you...? B A University of California study found you’ll waste an average of 23 minutes per day if you reply to every email as it comes in, rather than at preset intervals. But that’s not a reason to catch up on the train home: checking work emails after hours hampers your productivity*. Ensure you switch off when you clock off. Q3 Which of these is the ideal office temperature? C Though…

A sudden pop in his right shoulder sent a shock wave of pain through Dale Steyn’s body. Clutching his throbbing arm, the fast bowler made his way off the WACA ground in Perth. He’d only bowled 12.4 overs that day, but the onset of pain signified that it would be his last session for that test match. As Steyn made his way to the hospital, the Proteas were forced to continue without him. Despite losing their best bowler, the Proteas still managed to thrash the home team. “It was such a thriller of a game,” says fast bowler Kagiso Rabada. “After Dale’s injury we were just three bowlers left. We stepped up and bowled them out, and we even got a lead. Then in the second innings the batsmen stepped…

GREYSON LOPEZ’S friend was about to be kicked out of the military for being too chubby. It was late 2017, and Lopez noticed his friend started losing weight – fast. “He’d lost 9kg in 20 days,” says Lopez, 23, who works in IT for the Navy. “So I asked, ‘How’d you do it?’ ” Searching for a lose-it-quick plan, the rapidly becoming-less-fat guy explained, he’d gone to Reddit, where he glommed on to a thread on the “ketogenic diet”. People in the 870 000-strong/r/keto subreddit posted about losing 24kg in as many days, not feeling hungry, and even being able to focus better. However, the diet was – to put it mildly – contrarian; in the same way you might say American politics is “divided”. First, you eat very limited…

EXPERT Alex Nino EXPERIENCE The most flexible man on Instagram, gymnastics specialist Nino has the technique to help you execute impressive inversions with grace CONTACT @_alexnino_ PERFECT THE PROGRESSIONS Don’t kick up without doing the groundwork first. Start by practising wrist extensions, before progressing through all of the moves, right, and mastering the handstand last. They will condition the small stabiliser muscles needed for the full move. Nothing worth posting comes easily! 01 LOADED WRIST EXTENSION 3 SETS OF 15 PULSES Start by preparing your wrists to withstand your bodyweight. On all fours, fingers facing away from you, lock your arms straight (A). Lean forwards as far as you can, while keeping your palms flat on the floor (B). Hold for five seconds before rocking back to the start position.…

“Zing?” I looked at her. “Zing??” my wife repeated. This time, she raised an eyebrow. I shrugged. We were having our annual declutter session, and she was holding up my cycling shirt – not just any cycling shirt, the cycling shirt. The declutter rules were simple. Firstly, the item had to give me “zing”. Zing, she explained, should make my heart flutter. In a good way. The second rule was more practical – I had to have used the item at some point in the previous six months. She pointed to the cycling shirt. “Does. It. Give. You. Zing,” she asked, patiently. Well. That shirt made my heart flutter, but not in a good way. In fact, when I looked at it I was overcome with nausea. Also, I hadn’t…

Eight million tons of plastic waste is deposited into the our oceans every year. These companies are working to change that by recycling plastic and turning it into something useful. 1. Green Plastic Wood Based in Heidelberg, Green Plastic Wood has manufactured recycled plastic wood furniture since 2009. The material is made from 100% recycled plastic, is impervious to insects, and doesn’t require maintenance. Their products include a bench and table and a swing. www.greenplasticwood.co.za 2. adidas X Parley In their ocean-inspired line, adidas use up-cycled plastic waste from beaches. The line kicked off with the adidas Ultra Boost Parley, which used sustainable materials to create a performance-oriented shoe. The line now includes shorts and T-shirts. shop.adidas.co.za 3. Patagonia One of the first outdoor clothing manufacturers to turn waste into…

The First Date First impressions last – we know this. But the exact formula for winning a woman’s approval on that very first meeting is still a mystery to mankind. However, what not to do is way more obvious. Lorna doesn’t approve of loud chewers and bad breath, regardless of how good the banter is. “Brush your teeth, buy some chewing gum. Fix it,” she says. Although she likes a subtle first date, Lorna does enjoy a bit of luxury in the mix. “I’m a big foodie,“ she admits, “so you might have to put a little more thought into it to impress me.” The Man Of Her Streams With modern technology constantly tweaking how we communicate with each other, having an online presence has become vital in both our…

A routine is a beautiful thing – until it’s just the same 5K run, the same 5K race results, the same ride, the same way it ticks the workout box. Time to go all-in. Commit to that thing you keep saying “someday” to. Go epic – not just for the bragging rights, but because scores of studies back up what you suspected: big goals lead to bigger efforts, and when you reach them, greater feelings of self-satisfaction. Plus, you can’t hit a hairy fitness goal without getting in the best shape of your life. Ask Alex Honnold. His 2017 climb up El Capitan without ropes – featured in the recent documentary Free Solo – was basically the ultimate Big Goal (the penalty for one missed toehold is death). “I’d been…

DO A MOLEHILL FIRST Zhou Everested on a different mountain before taking on actual Everest. “It was in Nanjing [China], on the Purple Mountain, which is where I learned to ride a bike. It snowed the day before, so I had to go out with my parents and shovel a 1.2km section. They hated me by the end of that.” Everest’s grade made that climb much harder, but the fact that he’d already done the challenge elsewhere gave him the confidence he needed to attempt the tougher goal, he says. MIND YOUR MIDDLE Sure, quads like two-by-fours won’t hurt your attempt, but what you really need is a core that won’t give in. “When I was building up, I was lean and in tip-top shape, but my core stability wasn’t…

DISTANCE 5K THE WORKOUT: 8x400m at 1 600m race pace. WHY IT WORKS: For this distance, you need to be able to perform right above your anaerobic threshold. That means you should barely be able to say more than a few words at a time. To train that system, you need short, hard efforts, like these 400-metre (that’s 1 lap of the track) repeats. DO IT RIGHT: Warm up with 15 minutes of easy running, then take 1 minute of recovery (but no more) between each lap. DISTANCE 10K THE WORKOUT: 12x400m at 5K race pace. WHY IT WORKS: A 10K is run right at your anaerobic threshold, meaning a pace you can hold (but that’s moderately uncomfortable) for 45-ish minutes. Running at a 5K pace helps push your aerobic…

FEZILE MKHIZE AGE 28 HEIGHT 183cm INSTAGRAM @fezmkhize Studying to become a doctor taught Fezile Mkhize about more than just the inner workings of the human body. It taught him how to be disciplined. Finding time to exercise while a full-time medical student was important to him. For him, working out is a form of meditation. While some people close their eyes or do yoga, he opts for a more active pastime. “When I work out, I clear my mind, and that enables me to work through the day or the week. At the end of the day it gives me a sense of clarity,” he explains. After winning SABC TV’s Presenter Search on 3, being able to plan his time came in handy. Fez had to balance his responsibilities…

1. Which of these obviously awful weight-room habits (which you never do, right? right?!) may actually enhance your strength? A Not wiping down equipment B Spitting C Swearing C: Holy sh*t! People who vocalised frustrations during bike and hand-grip tests saw a 4.6% uptick in power and an 8.2% increase in strength compared with silent types, a study in Psychology of Sport & Exercise found. 2. Which of these forms of procrastination might instantly renew your focus? A Watching videos on YouTube ( Men’s Health SA channel?) B Reposting memes C Tweeting A, B & C: Australian researchers found that younger people who took breaks that included non-work-related Internet browsing paid more attention to tasks afterward. 3. An injury preventing you from lifting?…

A trainer at the Ballito Boxing Gym, Baya has been an integral part of Shaun’s transformation. Here are 5 pointers from the coach who helped Shaun lose 23kg. 1. It’s a team effort: “Training Shaun has reminded me what we, as coaches, often forget – that this a combined effort. The client needs to want it as much as the coach does. And Shaun definitely wanted it.” 2. Be hungry for results: “Shaun was willing to learn from the start, and adapted well to my methods. It was his success-driven attitude that got him through the transformation.” 3. Consistency is king: “It starts with a decision. And then sticking to it, throughout this long and hard journey. Have the vision, and constantly commit to your goals.” 4. It’s a mental…

Watch trends come and go, but vintage-inspired timepieces are still popular today – and if you mix a classic look with modern mechanics, you can get the best of both worlds. We’ve compiled a selection of our favourite classics, so you can add a touch of time-proven class to your wardrobe. STRAP YOUR SELF IN The use of fabric straps – in particular the NATO strap – has taken hold of the watch industry. First used by the British Military, the NATO got its name not from NATO troops, but as a shortened version of “NATO Stocking Number” (NSN). Originally available in just one colour (Admiralty Grey), they’re now produced in every shade, often with stripes or patterns. This timepiece features a COSC-certified chronograph – which is one of our…

Better to tell you what these are not: they are not headphones. And they’re not noise-cancelling. Instead, Bose has created a pair of light, Bluetoothconnected buds, built to fit snugly and comfortably into your ear (even with your head on your side) like earplugs. They stream only ten “sleep tracks” – think the hum of an aeroplane cabin, or a babbling brook – that can play for 16 hours on a charge, covering up any disturbances during the night and tucking you in a sonic cocoon of sleep.…

An ally in getting shut-eye may actually work through your nose. Essential oils could help you sleep, as they soothe the nervous and limbic systems via smell receptors. A diffuser can help get them there. – LOUIS BARAGONA The Diffuser Scent Works Tranquility Aura Ultrasonic Oils mingle with water, which is misted out over an 8-hour cycle. R1 399, yuppiechef.com The Oils Lavender The scent may improve sleep quality. Chamomile Mixed with other oils, it’s been linked to better sleep for certain ICU patients. Lemon For when you haven’t quite slept off a hangover, the citrus smell is an anti-nausea aid. Mint In the morning, mildly stimulating mint oil can help you wake up faster.…

COCONUT WATER A high-end gym may offer you some of this stuff, but researchers found it’s no better for hydration than plain old water. Thirsty? Just drink from the tap. AVOCADO Study after study has confirmed the fruit’s heart-healthy benefits. Plus, its high fibre content may help fill you up. KALE Like nature’s Cross-Fitter, this cruciferous vegetable does it all. Rich in vitamins, it also contains sulfur compounds that may prevent the growth and spread of cancer. ACAI BERRIES Not only are these fruits bursting with antioxidants, but they’re also a healthy anti-inflammatory. Incorporating them into your diet could aid exercise recovery and limit muscle damage. KOMBUCHA This gut-health-promoting drink is a mainstay of the homeopathic scene, but the scientific jury is still out on its benefits. Tastes funny, too.…

HERE’S HOW IT WORKS: YOU EAT 30 GRAMS OF PROTEIN PER MEAL TO FEEL FULL AND BUILD MUSCLE. THEN YOU ADD TEN GRAMS OF FIBRE TO REAP ITS DIGESTIVE, HEART, AND SATIETY BENEFITS, SAYS PROFESSOR CHRIS MOHR, CO-OWNER OF MOHR RESULTS, A NUTRITION CONSULTING FIRM. YOU’LL HAVE EVERYTHING YOU NEED TO FEED YOUR APPETITE AND FUEL YOUR WORKOUT RECOVERY. THE PROTEIN There’s a big reason lifters love chicken. One 170g roasted skinless breast from a broiler or fryer contains 49 grams of protein for only 1 351kJ. The same amount of meat from a skinless thigh has 42 grams of protein for 1 271kJ. So whether you pick up a rotisserie chicken at the supermarket or roast your own at home, the fowl has your muscle fuel covered. 7 Things…

0-6 OUT OF OFFICE Reboot your motivation. A study** found that choosing your work offers a deeper sense of satisfaction than hitting your targets. Stop stewing over your lack of responsibilities and ask your boss to put you in charge of the next big project. 7-12 WORKING ON IT When it comes to getting the most out of work, it’s a case of mind over matter. The University of Washington found that meditating before you clock in (counting your breaths in and out for five minutes is enough) can minimise your distraction. 13+ EMPLOYEE OF THE MONTH You’re bossing it, so don’t be afraid to take a time-out. In fact, procrastinating could surge your output: a study in Human Performance discovered that short breaks of internet browsing can improve your…

1. T-DRILLS Measure out a 15m line and place a beacon at one end. At the other end, place a beacon 10m to the left of the line and another 10m to the right. The beacons should now form a T. Start at the bottom of the T. Run to the end of the line, and shuffle to the left-hand beacon. Then shuffle to your right until you reach the right-hand beacon. Shuffle back to the line, and run back to the start beacon. 2. SHUTTLES Place two beacons 20m apart. Run from one beacon to the other. Time how long you take. Do as many shuttles as you can, while trying to maintain or beat your original time. Tip: Add variation to these shuttles by alternating sprinting with jogging…

AROUND SEVEN MILLION YEARS AGO OUR ANCESTORS CAME DOWN FROM THE TREES. NOW, AT 2PM ON A MONDAY, I’M TURNING BACK THE CLOCK AND MAKING LIKE AN APEMAN. Hampstead Heath in north London is hardly wild, but its 320 hectares of greenery are about as close to nature as you can get in the capital’s urban jungle. And anyway, so conditioned am I to exercising in designated man-made spaces, the simple act of climbing a tree feels positively transgressive. “You can develop surprisingly strong grip strength, not to mention get a good workout for the shoulders and legs, from climbing,” says my coach, Ben Medder, one of the capital’s most respected new “movement coaches”. “Plus, there’s more variation than with a pull-up bar – every tree can be climbed in…

TABLE FOR ONE The effects of isolation aren’t merely psychological. Those who are made to feel socially disconnected are more likely to engage in unhealthy eating habits, according to researchers at the University of Chicago. A PROBLEM SHARED Venting your frustrations when faced with a difficult situation is a solution in itself: the act of talking things over with a friend can reduce your levels of the immunity-damaging stress hormone cortisol*. BETTER TOGETHER People with stronger social bonds have lower levels of inflammation in the body, Ohio State University found, cutting their chances of heart disease. Even those who enjoy spending time alone are shown to benefit. A FEW YEARS AGO, FOUR OF MY MALE FRIENDS AND I SPONTANEOUSLY ORGANISED A HIKING TRIP. NONE OF US IS EXACTLY BEAR GRYLLS,…

HUMANSCALE ®  QUICKSTAND ECO Create An Active Workspace Alternating between sitting and standing through the day boosts productivity and mood, and reduces the negative effects of sedentary behaviour. Built with sustainable, non-toxic materials, the QuickStand Eco is the next-gen sit/stand desk solution, with simple set-up, various monitor/screen options, and effortless adjustability to transform your desktop into a healthy, active workspace. For a limited period, get a 15% discount – use the MH code MHQSE at www.ergolab.co.za. Ts & Cs apply. SUGARBIRD ®  FYNBOS GIN New 1-Litre Bottle – Any Way You Like It Created especially for bars, our specially designed larger one-litre bottle is easily recognisable from any direction. The label reads perfectly the right way up when the bottle’s standing on the bar, or when it’s upside…

THE MOVIE 26 APR AVENGERS: ENDGAME Half the world’s superheroes have been wiped out, and the evil demigod Thanos is still at large. It’s up to the surviving Avengers to find a way to resurrect their fallen allies – and presumably, keep said demigod from destroying everything. Backed by a $400-million budget, Endgame promises to be another massive, action-packed outing for the caped, masked, and green ensemble of the Marvel Cinematic Universe. THE EATS 26-28 APR SOUTH AFRICAN CHEESE FESTIVAL Melted, crumbled, or sliced – cheese is the golden, gooey glue that holds the world together. On 26 April, disciples of brie, cheddar, and feta alike are set to gather in the Cape Winelands for a coronation of this delicious ingredient. The 18th iteration of the South African Cheese Festival…

Cuba Libre, Upgraded Fill a shaker halfway with ice. Add 30ml light rum, 30ml gin, 25ml lime juice, and 2 dashes Angostura bitters. Shake and strain over ice into a highball. Splash with sugar-freecola and garnish with a lime wedge. Gin has multiple personalities. It’s floral and piney in one bottle, and bracing and peppery in the next. Use this local flavour guide!…

UNDER ARMOUR HOVR PHANTOM SE We get to test out plenty of training shoes here at HQ (including a few previous UA running shoes), but this pair has impressed us, as it has a little Record Sensor chip in the heel that provides connected tracking benefits with MapMyRun. It measures plenty of different running (and step) metrics, and then pairs with your phone to display them (check our example on the left). Two things we really like: you can run without your phone, and the chip will upload all the info later, when it's back in range. Smart. Then the second reason: even though it's a proper, tech-filled running shoe, it doesn't look like a traditional (read “boring”) one so it can do double time as a sneaker. R2 799,…

MEET MIKE SHARMAN From humble beginnings to building his own social media advertising company (Retroviral), Mike is a marketing magnate with a knack for helping brands go viral. Use his advice to tap into your creativity, land your dream job, and forge your own path: When I’m working, I get distracted by the smallest things. How do you stay focused during the day? Focus isn’t my forte. I like the chaos of connectivity – the push notifications, Tweetdeck streams of information, bolded, unread arrivals in my inbox. Fortunately, I’ve learnt to absorb multiple stimuli in order to distil lots of info into key takeouts for the benefit of my own general knowledge and recommendations to clients. But when I really need to conquer a deadline, I opt for one or…

MOVE 1: Plank with Knee to Elbow WHY: This is great for teaching your core to stay stable as you’re moving. DO IT WELL: Start in a high-plank position – basically, a push-up position. Lift your right foot off the floor and draw your knee up to your right elbow. Pause for a moment, then return to the start. Repeat on the left side. Alternate for 50 seconds. MOVE 2: Hex-Bar Deadlift WHY: This is more effective for your core than a deadlift with a traditional barbell. DO IT WELL: Stand in the hex bar, feet shoulder-width apart. Keep your back straight, bend your knees, push your hips back, and pick up the bar by the handles. Keeping your back flat, push up to standing. Brace your core, and slowly…

Awful posture caused by slumping at your desk or staring at your phone can lead to back pain, sure. But it can also lead to people comparing you to a post-pubescent Justin Bieber, or Shaggy from Scooby-Doo, or a bathrobe with no one in it. It’s not a good look. For your image or your spine. Enter the bear row crab press, a flow move that tackles these issues – and carves your abs and arms, too. You’ll emphasize your core by starting in a bear plank, hit both pulling and pushing motions by doing a row and a chest press, and even train rotation. “It’s perfect for improving stability, range of motion, and mobility,” says strength and movement specialist Richie Norton of the Strength Temple in London. The move…

Spot-Check the Protein Source Your best bet is to go with whey-protein isolate. “It’s typically less expensive, it’s a complete protein, and it’s more easily absorbed,” says Jim White, dietician and owner of Jim White Fitness and Nutrition Studios. By comparison, casein-based powder is digested more slowly, making it slightly less effective for muscle synthesis. And collagen protein? Well, not many studies prove its effectiveness. Target the BCAA Ratio It’s short for “branched-chain amino acids”, three protein building blocks essential for maintenance and growth. Most labels list BCAAs as a ratio of leucine, isoleucine, and valine, in that order. Look for two parts leucine to one part isoleucine to one part valine. This ratio is ideal for muscle building, fat loss, and fatigue, says White. If these amino acids aren’t…

Cells need to eat. Doesn’t matter if you’re running, texting, or binge-watching Game of Thrones: The tiny building blocks that make up every part of every human body must have a steady stream of sustenance. And when things are working as they should, the hormone insulin delivers food right to their doors. But when you have type 2 diabetes – the common form, affecting betqween one and two million South Africans – insulin doesn’t work properly. Either it doesn’t pick up and deliver the food as it should, or there isn’t enough of it to do the job. (With type 1 – aka “juvenile diabetes” – you don’t produce any insulin.) The food – glucose – builds up in your blood, and that out-of-control blood sugar can wreck your eyes,…

WEAR SHEARLING A fur- or shearling-lined collar is the new frontier for denim or leather jackets this season, and it’s a nod to the ’70s. Wear over anything from Henley T-shirts to a thin turtleneck. Remember your earthy tones – brown is a fail-proof option, and looks rich against shearling. That applies to layering pieces, pants, and even shoes. DOUBLE UP ON DENIM If we think back to one fabric that has outlasted them all, denim would undoubtedly be up there. You could try a light washed denim jacket, and team it with a darker pair of jeans. Or keep your look streamlined and clean, and wear both items with the same kind of wash. Just make sure to nail the fit, and finish off the look with a pair…

1. Acqua di Parma Colonia EDC Since: 1916 Originally used to perfume men’s handkerchiefs back in the day, this fresh scent has splashes of lavender, rosemary, verbena and rose, and leaves a distinctive and memorable smell. 50ML R1 555 FOSCHINI 2. Hugo Boss Bottled EDT Since: 1998 Launched 20 years ago, Boss Bottled’s success is due to its mix of easygoing sandalwood, cedar and vetiver, plus the spicy geranium and clove they put in too. The result: a cologne that can be both serious and relaxed. 100ML R1 155 CLICKS 3. Chanel Paris Platinum Egoiste EDT Since: 1993 Splash a bit on before heading out at night, and be instantly attractive. This fern-green creation has all the aromatic freshness of lavender and rosemary, and a bit of zing from Paraguayan…

THE BEST BEST DEVICE TO PASS OUT TO... MARPAC DOHM DS WHITE NOISE MACHINE R2 380, WANTITALL.CO.ZA If you aren’t up for sleeping with earbuds, this noise-reducing, sleep-inducing machine has been on bedside tables for over 50 years, and there’s good reason for that: it’s the best. Perfect for city slickers and insomniacs disturbed by sounds around them. ...WHILE WEARING THIS SHIRT... UNDER ARMOUR RECOVERY HENLEY R1 343, UNDERARMOUR.COM Powered by Celliant technology (so it’s a US FDA-approved medical device), Under Armour’s Recovery sleepwear uses a bioceramic pattern to bounce infrared energy back to you. That improves blood flow and boosts oxygen – readying you for your next workout, all while you sleep. ...IN THE COOLEST BED... CHILI TECHNOLOGY CHILIPAD CUBE R21 175, WANTITALL.CO.ZA…

Sure, we could use the Calm app and its Bob Ross Sleep Stories to fall asleep. But that’d mean having our phone in bed with us, and one of the reasons we don’t get enough sleep is tech use before bed. Men’s Health Advisory Panel sleep expert Dr. W. Christopher Winter advises skipping the app and leaving the phone out altogether. “Phones should stay in the kitchen or somewhere else.” Instead he recommends a wearable. “If you want to track your sleep, use a device that you can wear on your wrist or set on your bedside table that won’t chirp at 2am, alerting you to the Takealot coupon in your inbox.”…

S eventy-nine per cent of Americans say they’re stressed-out – thanks, work/screaming kids/social media/deciding what to have for dinner tonight – which explains the rise of the multi-billion-dollar anti-stress marketplace. With a bevy of attractive, shiny options, you can choose between established practices – therapists and an array of prescription pills – and more esoteric stuff such as meditation, tapping, and yoga. The newest in the latter category: adaptogens, a group of (supposedly) stress-fighting plants that are showing up in today’s trendiest teas, coffees, and snack foods. Adaptogens (a hard-to-pin-down category that even the dictionary defines only as “plant extracts that increase the body’s ability to resist stress”) come from obscure and godawful-tasting plants, roots, fruits, and fungi that survive in harsh conditions, making scientists believe they’ll help humans do…

1. CHARRED BROCCOLI WITH LEMON AND PARMESAN In a large bowl, toss the trimmed florets from 1 large head of broccoli, plus the chopped stalk, with 2 Tbsp olive oil and a big pinch each of salt and pepper. In a cast-iron pan over medium high, add the broccoli and cook, stirring occasionally, until it is well charred and al dente, 3 to 5 minutes. Top with the zest and juice of 1 lemon, plus freshly grated Parmesan to taste. Feeds 2 PER SERVING: 920 kilojoules, 11g protein, 18g carbs (10g fibre), 15g fat 2. CHOPPED RED CABBAGE QUICK SLAW In a large bowl, toss ¾ of a head of red cabbage, finely chopped (you can use a food processor); 2 carrots, finely chopped; 1 apple, cored and finely…

December 2008 Neville approaches Charl to chat about a new business idea; Charl suggests a partnership, with him handling the marketing side and Neville the technical. March 2009 The brand identity is born: WOLF + CHIP (chip tuning) + TECHNIQUE. “We wanted a strong German feel, as our strategy was focused on German carmakers.” September 2014 Wulfchiptegnik™ opens in Taipei City in Taiwan, in conjunction with Extend Racing, who turn cars into those that would fit right in on Need For Speed. August 2015 A first on the African continent. “We fitted an Armytrix™ Valvetronic exhaust to a Porsche 911 991 GTS, in collaboration with Porsche Centre Cape Town.” October 2015 “ cars.co.za shot us at Killarney Race Track for the launch of the new Audi RS6. The…

1 BETTER GOALKEEPING Whether it’s an ambitious new idea or just cleaning your cluttered desk, most of us struggle to stick to our goals. But while it might feel like procrastination is hardwired into the human condition, there’s one simple way to override your programming: find someone to hold you accountable. In a study conducted by the American Society of Training and Development, researchers found that participants were 65% more likely to meet their goals after committing to someone else. But those chances for success skyrocketed to 95% when they added in regular check-ins with their partner. If you can’t find a taskmaster in your immediate circle of friends, apps like Pact (available on iOS and Android) use advanced tracking software to make sure you’re following through. 2 WORKPLACE GAINS…

1. SINGLE-ARM ROWS (BENT-OVER ROWS) Place your right leg on top of the end of a flat bench. Bend your body forward from the waist until your upper body is parallel to the floor. Place your right hand on the bench for support, while holding a dumbbell in your left hand. This is the starting position. Pull your left elbow back towards your torso until it’s past your hip. Engage and squeeze your back muscles, and then lower the dumbbell back to the start position. 2. FLOOR PRESS Lie on the floor with dumbbells in your hands. Your knees can be bent. Begin with the weights above you, arms fully extended. Lower the weights until your upper arms touch the floor. Pause at the bottom, then push the weights upwards…

01/ IMMUNITY Two hours in nature – say an odd-object session in the park – boosts immune cell activity by as much as 50%. Nippon Medical School, Tokyo 02/ RESILIENCE Athletes who train in multiple sports are 85% less likely to suffer injuries to the lower body. American Orthopaedic Society 03/ MEMORY Tree climbing, running barefoot or navigating over obstacles boosts working memory by 50%. University of North Florida 04/ MUSCLE Working upper and lower limbs together recruits more muscle than if worked separately. Med & Science in Sports & Exercise…

01 How often do you spend more than two hours talking with your friends? A – Every week B – Every month C – Less often 02 When you’re stressed or struggling, how many friends would you feel comfortable turning to? A – Three or more B – One or two C – None of them 03 How well do you know your closest friend? A – Inside out B – Less than you used to C – You’re out of touch 04 How often do you cancel plans with friends for work or other commitments? A – Rarely B – Occasionally C – Often 05 Which of these words best describes the majority of your social interactions? A – Meaningful B – Casual C – Performative Stewart says: “If…