Innholdsfortegnelse for June 2019 i Men's Health South Africa

THE MOVIE 21 JUNE TOY STORY 4 Buzz, Woody and their ragtag company of toys are set to return to the silver screen this June. While the last outing saw the ensemble of plastic figurines do battle with a sinister stuffed bear (before almost melting to a gloopy death inside an incinerator), their next adventure will revolve around rescuing a runaway fork. Bonus: the utensil is having an existential crisis. This is one of those rare movies that both you and your kids will want to see. Capitalise on that. 7 JUNE THE OTHER MOVIE: DARK PHOENIX With the Avengers dominating the box office, it’s easy to forget the X-Men still exist. While the franchise has had its ups and downs, many of the more recent films have shown there’s…

RJ Bosch has never been someone who settles for mediocrity: the Eastern Cape native is always looking for ways to challenge himself. He finds that constantly challenging himself allows him to grow in everything he does. RJ was 17 when he first started working out. He participated in athletics and rugby at school. Wanting to be a better athlete is what drove him to exercise. Soon, working out was more than away for him to improve his fitness for sport – it became part of his lifestyle. “It helped me refocus and clear my mind after a busy day. The feeling of challenging myself and seeing results was rewarding.” When he first started working out, RJ followed a bodybuilding type of programme. He thought that weight training would work best…

1. FINISH YOUR REPS How does the World’s Strongest Man stay tough through final bench-press reps and tattoos alike? Family. “I think about everything I’ve done – all the hard work, sweat, and tears,” he says. “And I think about my daughter [Theresa] to get through tough tattoos.” 2. EAT WITH A SIXTH SENSE Björnsson plays Gregor Clegane on Game of Thrones, acharacter so massive he’s known as the Mountain. But he wasn’t always this big. He fell in love with strongman competition in 2009, and to gain weight, he ate everything in sight. Now 30 and more than 195kg, he uses different kitchen tactics: “What can I eat to become a better athlete, not just bigger?” he says. His game plan: six meals daily, starting with six…

EXPERT Roger Frampton KNOWLEDGE Movement maestro Frampton has sculpted his athletic frame by working with just his body weight, proving that lifting weights isn’t the only way to build strength. CONTACT @rogerframpton PUT YOUR L-PLATES ON Trying to perform an L-sit before learning how to achieve a strong hold will only prolong your struggle. These four moves will improve the connection between your mind and the muscles you’ll be calling on. Plus, you’ll become accustomed to holding positions required to complete the final movement 01 TUCK HOLD 4 SETS OF MAX HOLDS This position forms the start for your L-sit, and is great training for keeping your core tight before extending your legs. Gripping the parallettes with your feet on the floor (A), bring your knees into your chest and…

THE FORMAT: Perform five rounds of the following three barbell moves as fast as you can: 12 deadlifts, nine hang power cleans and six push jerks. Aim for 70kg, but start with a weight that allows you to complete the first round unbroken. When you can perform three rounds unbroken, add 10% more load and try again. 01 DEAD WEIGHT Start each round with 12 deadlifts. Keep the bar close to your body, and don’t squeeze the life out of it (or you’ll fatigue your forearms). With your lats engaged, bend down with a flat back to pull the bar from the floor, then stand up straight. Don’t rush: you might be against the clock, but each rep should be as solid as your first. 02 HANG IN…

Face Mapping Grooming has never been part of Schalk’s arsenal; he’s been growing his hair and beard for months with no upkeep. We booked an appointment at Barnet Fair in Cape Town for a haircut and atraditional shave. Master Barber Godlin gave Schalk a classic cut (a short back and sides, and longer on top). “It’s a haircut that’s low-maintenance, easy to style, and it makes him look sharper than my blade.” Grab some Reuzel Clay Matt Pomade to keep it sleek, Godlin adds. The next challenge was Schalk’s facial hair. What separates messy beards from great beards? “The shape,” says Godlin. It should accentuate the jawline, and make it look more square. “We trimmed quite a lot to create a full, defined beard shape.” In our opinion, beard hair…

DROP FAT Overweight adults on a carb-based diet lost more body fat than those on a carb-free plan, according to the journal Cell Metabolism. BULK UP Combining protein with high-GI carbs for a slight post-exercise insulin spike is your smartest strategy for muscle-building, a Nutrition Reviews study found. THINK FAST Researchers* found that low-carbers performed worse than highcarbers on memory tests and had slower reaction times after a week on their respective diets.…

JUNE Ask her anything – and we mean anything – about love and sex. I’m interested in working CBD into our sex life – yea or nay? Peter, Newlands That’s a big yea from me. CBD (that’s cannabidiol, the non-psychoactive component of cannabis and hemp) is being experimented with as a way to help reduce anxiety, increase sensation, improve desire, and alleviate pain. (Keep in mind, though: the legality of CBD is still being investigated, and most of the reported benefits are anecdotal.) Essentially, it’s another way to relax and let you get and stay in the mood. You could smoke it – it won’t be the same as actual stoned sex, but it’ll definitely be chill sex. If you want to eat it, that will work too, but it’ll…

Until a few years ago, Ibought into the same idea that my parents and grandparents had about how a career should unfold: if you worked hard, you would be taken care of. You’d get to buy a house, a couple of cars. You’d retire at 65-ish. The American (and South African) dream. I had always been grateful to have a job – particularly the “dream job” I had throughout my 30s. I was loyal to it, and to my industry. And my job and my industry, I thought, were loyal to me. And then I was retrenched. I got another job pretty quickly though; and then, after two years, I was retrenched again. I was the sole earner in my family. I had two young kids and a bond. Let…

1. Upright (but still in your budget) The JUMBO Desk-Stand is a wooden table-topper sporting adouble shelf set-up, giving you more space for your sprawling workload (or cheat-day lunch). Bonus: it’s made right here in SA. R1 495, takealot.com 2. Raising the Bar DeskStand’s Tek-Desk is a motorised adjustable desk that can be raised or lowered with just the tap of a button. You can program three height presets to lock in the perfect apex. R6 495, deskstand.com 3. Turn the Tables The VARIDESK Pro Desk 60 Electric Standing Desk is a sleek standing desk that can be adjusted to nine different height levels. But the real selling point here is the 152.4cm-wide prime real estate on top. R14 100, ergotherapy.co.za…

Nine hours. It’s a rare person who gets to invest that much time in sleeping every night, but we spend at least that amount each day with our faces stuck to our screens. About 46% of us look at a device before we even get out of bed. That ends up being hell on our neck, eyes, and well-being. For starters, smart-phone use doesn’t help us handle stress, and one new study among college students found that social-media use causes loneliness. So maybe you and your screen need a little break. We’re not suggesting any kind of anxiety-producing total digital detox, just a few easy ways of escaping your daily screen grind that can help let other things happen for you in life. Like experiencing the morning quiet for a…

LIGHT RELIEF Joint replacement surgery patients require 28% less pain medication with regular visits from a therapy dog*. CLEVER MOGS Bristol researchers found cat owners are more likely to have university degrees than dog lovers. BROAD STROKES Just 18 minutes of dog petting ups certain antibody levels in your saliva, a sign of robust immune function†. HELLO KITTY Forget the stereotype: a bond shared with a cat is emotionally identical to a human relationship**.…

T here are plenty of names for these new, hip, fitter and healthier getaways: wellness tourism, active retreats, adventure holidays, fitness workshops – and a whole subcategory for yoga-flavoured downtime. That means less roasting prone on the sand (with tipple in hand), and more emphasis on collecting experiences, endorphins and IG-friendly memories. But before we get ahead of ourselves, we aren't saying that you shouldn't get some much-deserved R&R, or that you should shun the drinks with the little umbrellas and the local beer; on the contrary, we're saying you can –and should –get both, for the biggest health and mental benefits. And this little volcanic East African island with its moderate temperatures, sapphire waters and white beaches offers all you need for a well-rounded escape. Here are 11 reasons…

Why They’re Important: THE RIGHT FATS MAY ACTUALLY HELP YOUR HEART. But wait – 15 years ago, your friends were making Lipitor jokes when you went out for wing night. Well, turns out scientists unfairly blamed fat as the cause of heart disease. New research shows that heart trouble may be caused by issues ranging from your parents’ DNA to hypertension and inflammation. What’s more, good fats may in fact help your heart, in addition to preventing cancer and assisting in nutrient absorption. How Much to Eat: AIM FOR SIX THUMB-SIZED PORTIONS DAILY. And get your fats from high-quality proteins (oily fish, grass-fed beef). Use whole fats (butter, olive oil) when cooking instead of fats engineered in a lab (margarine). In general, for overall health, eat a broad mix of…

Why They’re Important: CARBOHYDRATES AREN’T EVIL; THEY’RE ESSENTIAL. Consuming the right amount of the right kind of carbs can help improve your athletic performance, exercise recovery, and body composition (meaning you look goooood). Also know that there’s nothing magical about carbs (or insulin) that causes excess fat gain or hunger. How Much to Eat: TRY FOR SIX TO EIGHT CUPPED HANDFULS OF QUALITY CARBS EVERY DAY. What are “quality” carbs? Fruits, legumes, whole grains, potatoes, and sweet potatoes. Basically anything vegetal you can pull out of the ground or pluck from a tree. 1 Question, 1 Answer Q: The sugar in fruit is bad for me too, right? A: No – don’t stop eating fruit. You’d have to eat four apples in order to ingest roughly the same amount of…

Ed O’Neill The Modern Family paterfamilias considers his black belt awarded by Rorion Grace in 2007 his greatest achievement in life – apart from his kids, of course. Ashton Kutcher A purple belt under Rigan Machado, who teaches no-sparring jiu-jitsu to risk-averse celebs. But given that the actor was also a varsity wrestler, we wouldnt' mess with him. Guy Ritchie Directed by Roger and Renzo Gracie, the black-belt film-maker started out with the Stath and reportedly gets mats out on set, so he can roll before the cameras do. Vince Vaughn At 46, the funnyman swapped Average Joe’s Gym for the Gracie Academy (home to Ryron and Rener) in Torrance, California. Two years on, he’s a blue belt. Keanu Reeves One of the best-known film stars, Keanu Reeves has trained…

BIO-OIL DRY SKIN GEL Targets and treats dry to very dry skin The next-gen treatment for dry skin, this revolutionary, clinically-proven gel provides immediate relief and long-lasting moisturising. Most creams contain around 70% water. Bio-Oil replaces water with skin-nourishing oils, creating a product that’s 100% active. Dermatologically tested, hypo-allergenic, non-comedogenic, paraben-free and suitable for all skin types, Bio-Oil Dry Skin Gel is available in 50ml (RRP R59.99), 100ml (RRP R109.99) and 200ml (RRP R184.99). And a little goes a long way! KAUAI Healthy eating just got easier! The fresh new Kauai app is changing the way you live a healthy lifestyle. Amazing first-for-South-Africa features allow you to schedule your order ahead, pay in the app, and have your order ready for you to skip the queue and collect. All of…

It’s been a relationship for 12 years of my life, and with the exception of my wife, I couldn’t have asked for a better partner. It’s been an older brother, personal trainer, financial advisor, therapist, career coach and more. And what a ride it’s been: our team has created everything from award-winning stories and digital training plans through to TV ads, MH playing cards, and – most importantly – an army of men who want more out of their lives. Men’s Health has made me healthier, fitter, stronger, and happier. Iknow I have a long way to go, but it’s made me want to be a better man; and I’ve no doubt it’ll keep on helping other men, too, especially with the talented Rob Cilliers at the helm of the…

The SuperSUV with Style For The Modern Family Man: AUDI Q8 Engine: 3-litre, turbocharged V6 petrol Power: 250kW, 500Nm South Africa has become an SUV-saturated country; and to be fair, there are plenty of excellent options for your money. But there are very few that crush all the categories: off-road ability, space, driving feel, comfort, and level of tech wizadry. Oh, and it also needs to look good – no one wants a bland soccer-dad people-mover. This striking Q8 with its coupé looks and aggressive stance is the opposite of bland. The sharp angles and sleek lines are paired with an astoundingly good, goosebump-inducing engine (with some added hybrid tech) that's the same as in the RS4 and RS5, and with the typical high-quality Audi standard of interior. This superSUV…

Make the most of your training by following one of RJ’s training plans. For this workout he uses the ViPR. “It’s a great piece of equipment for a full-body workout. You can train all your muscle groups in a short space of time,” he explains. You can do the following workout whether you’re at home, at the gym, or even on holiday. WORKOUT STRUCTURE: EVERY MINUTE ON THE MINUTE FOR 12 MINUTES. 1. First minute: Hang cleans Stand with your feet hip-width apart, holding the ViPR with a neutral grip in front of your thighs. Assume a hinge position with your knees slightly bent but not locked. Maintain a flat back, and keep your head up. This is the starting position. Drive your heels to explode upwards, using the…

1. Kidz On The Move Run by the Sports Science Institute of South Africa (SSISA), this evidence-based programme is coordinated by a team of specialists in children’s physical activity, who will help them improve their motor skills, coordination, strength and fitness. Plus, they’ll have fun doing it. ssisa.com 2. Fit4Gym Do you have a kid who’s starting to get more interested in exercising in the gym? If they’re between 12 and 15 years old, they can join these group sessions that will help them develop the skills and confidence to be able to train by themselves at a gym. It’s a great chance for them to learn in a safe environment. ssisa.com 3. The Kids Gym The Kids Gym has a number of different classes, from Mini…

It looks like a gladiator moment, Maximus about to crash through a wall. The athlete is off-balance on one foot, club back, momentum ready to fly the other way. It must be the middle of a brawl – not the middle of an ab session. But ask David Weck – the guy who created the Bosu balance ball, and co-founder of the WeckMethod Performance Training Centre in San Diego – how to build the perfect six-pack, and he’ll point you to this exact move, called a hockey-player skater (HPS), which can etch detail into your abs and fire up your obliques. The HPS is one of the moves from a new ab-training approach, Coiling Core, which Weck has honed for the past half decade. And if you unlock its secrets…

CHANGE IT UP Learn these variations to ensure there’s no sticking point in your movement, and deliver smooth reps every time PARTIAL REP What does it involve? Using only a specific range of motion for a move: stopping before locking your joints, say, or even halfway up the rep. How does it help? Not only does it extend your time under tension, it also targets the weakest part of a lift. That means earning new PBs when you perform the full move. Best exercise: Bench press. SLOW ECCENTRIC What does it involve? Deliberately slowing the speed at which you perform the “lowering” phase of your lift. How does it help? It damages muscle fibres – which results in more nutrients reaching your muscles for repair and growth. Best exercise: Cable…

Sleeplessness and stress mess with more than your mood. Look in the mirror: any new lines or jowly-looking skin could be traced back to last night’s news or yesterday’s office hassle. That’s because stress spikes levels of the hormone cortisol in your body, which “creates oxidative stress that results in increased sagging and less ability to repair skin,” says Dr. Angela Lamb, a Manhattan-based dermatologist. “It can also aggravate pre-existing skin conditions, or create new ones.” Now that researchers are developing products with ingredients known to counter this damage, you can worry less about worry lines and do something about them. DRYNESS Cause: Excess cortisol reduces the amount of water your skin retains. Fix: Face Wash Sensitive 100ml R70 clicks.co.za Pro Tip: Wash with lukewarm water, then apply moisturiser quickly.…

01 MAN On chilly winter days, this gym-goer craves nothing more than a warming, stodgy, carb-heavy recovery meal – but he fears that a pie-eyed wobble in his nutrition plan would mean making up for it with steamed broccoli for the rest of the week. This needn’t be the case: armed with only a pan, he can serve up vitamin-rich vegetables and protein-packed chicken, bathed in bubbling gravy and cocooned in puffy carbs. Together, they deliver a well-balanced dose of macros and micros at just 1556kJ per portion. It’s a virtuous take on the rustic staple, and easy as pie to prepare. 02 PAN SERVES 6 • CANOLA OIL, 2TSP • CHICKEN BREASTS, 2, CUBED • LEEKS, 2, CHOPPED AND RINSED • CARROTS, 3, DICED • FROZEN PEAS,…

YOU’VE PROBABLY seen YouTube videos with impassioned speakers like entrepreneur Gary Vaynerchuk and half of all TED Talkers gassing on about working really hard (getting up early, never giving up, generally crushing it but never saying what “it” actually is). So, what’s the... result of all this effort? For peddlers of “hustle porn”, who revere and promote extreme effort as a virtue, the work is the result. Which is obviously weird! Kind of sick, actually! And more importantly, counterproductive. Ignore those who say you should work harder than anyone else. (A) That’s impossible, because Dwayne Johnson walks the earth. (B) You deserve (and need) a personal life. (C) One man’s motivation can be another man’s self-esteem killer. Hustling non-stop, as Reddit founder and hustle-porn hater Alexis Ohanian says, “has deleterious…

Q1 Men can’t be affected by postnatal depression. B Depression in new fathers is common, but it often goes unreported due to stigma, according to Lund University. Your first step is to speak to a professional, but making time to weight train can also lighten the load. One study* found that going heavy markedly lifts your mood. Q2 Which of these desk-drawer snacks will pick up your chances of conception? A When it comes to the crunch, choose nuts. Spanish researchers found that two handfuls of almonds, hazelnuts or walnuts per day will not only improve your sperm count, but also boost your sperm’s speed and the distance it can travel. Processed meats and sugars, on the other hand, have been shown to have the reverse effect. Nuts…

MOMENT Set a limit for how often you can pick up your phone. You’ll be notified when you go over (or are about to). SPACE ID your “persona” (do you use your phone to battle boredom?) and get a precise plan for slashing screen time. FLIPD Lock yourself out of your phone or set goals to “unplug” from it for specified periods of time.…

Skip the touristy spots: the coloured earth of La Chamarel (it’s a sandbox), the tea estates, and the Grand Bassin – do these unforgettable activities instead: 1. Swim with dolphins Book this early-morning trip through your resort, and you’ll be taken into either Tamarin Bay or the open sea to see and potentially swim close to these fantastic creatures. Bear in mind that sightings are not guaranteed. 2. Visit the Botanical Gardens The Sir Seewoosagur Ramgoolam Botanical Garden is the oldest botanical garden in the Southern Hemisphere, and it’s filled with giant tortoises, deer, and over 650 varieties of plants, including the endangered giant water lily. 3. Try The Smaller Islands Jump onto aferry, catamaran ride, or speedboat and visit one of the following: Île aux Cerfs, Ile aux Aigrettes,…

Why It’s Important: PROTEIN IS THE ESSENTIAL NUTRIENT FOR HELPING YOU BUILD THE BODY YOU WANT. Protein helps decrease hunger, builds and maintains muscle, fortifies your bones, improves brain function, aids your immune system, and can even pick up the kids from soccer practice if you’re strapped for time. How Much to Eat: CONSUME 1.2 TO 1.6 GRAMS OF PROTEIN FOR EVERY KILOGRAM OF YOUR TARGET BODYWEIGHT. An 82kg guy who wants to maintain his current weight needs 100 to 130 grams, or six palm-sized portions, of protein-rich foods every day. That’s about 30 grams at each meal, and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more. 1 Question, 1…

1. DUCK FAT Cook your vegetables in this full-flavoured fat, and you may never go back. BUYIT: R54.99, woolworths.co.za 2. WALNUT OIL Start with half a cup of this oil, then add the juice from half a lemon, a spoonful of Dijon, and salt and pepper: instant better-than-the-bottle dressing. BUYIT: R246.95, woolworths.co.za 3. GHEE It’s a clarified butter, so the milk solids are removed. That leads to amore robust butter flavour. BUYIT: R199, faithful-to-nature.co.za…

1. OXO STEEL CHEF’S MANDOLINE 2.0 The sharpest of chef’s knives can’t match its paper-thin slices. This model also features blade inserts for julienne and waffle-cut (sweet-potato chips!). BUY: R1 249, yuppiechef.com 2. LE CREUSET NON-STICK OVEN TRAY Roasting a batch of vegetables is a great way to eat them all week. These durable trays have an all-round rim that has heat-resistant silicone for added grip. BUY: from R410, lecreuset.co.za 3. OXO 3-BLADE HANDHELD SPIRALISER If you eat the majority of your baby marrow, beetroot and other root vegetables in spiral form, this is an affordable and space-saving tool. BUY: R289.99, hirschs.co.za…

Jazzart Dance Theatre Founded in 1973, Jazzart is one of the leading contemporary dance companies in SA. They run a professional three-year dance course that teaches students all forms of dance. They also offer classes for beginners, and those looking to improve their skills. jazzart.co.za Katz’s School of Dance Based in Sandton, this school offers over 20 different forms of dance. They have different programmes based on whether you want to turn dance into a career (vocationally) or just do it for fun (recreationally). Classes on offer include modern, tap, ballet, hip-hop, contemporary and salsa. ksdance.co.za Arthur Murray Dance Centres If you’re looking to learn the cha-cha, foxtrot, mambo, rumba, samba or swing dancing, Arthur Murray Dance Centres are for you. They’re based in Benoni, Bryanston, Pretoria and Port Elizabeth.…

“Shifting a resisting opponent takes the kind of power no barbell can give you, but weights can be a good supplement,” says Artur Zolkiewicz, a purple belt and the manager of Workshop Gymnasium*. These moves will put fighting strength in your grasp. Kettlebell Press This press will help you develop the upper-body strength required to resist an opponent who has you pinned. Hold the KBs by your chest, upper arms flat and core tense. Exhale as you press straight up, keeping your back flat against the mat. Kettlebell Row Any moves that help you develop your grip and “pull” strength have application when you’re trying to tug your partner around by the gi. Get into a press-up position for greater instability, and row the KBs up one at a time…

When Nic Ingel walked out of rehab, that’s when life started to kick the crap out of him. For decades, despite the turmoil in his own head, alcohol had been his refuge – a safe shelter from the storm he feared would swallow him whole in his sober moments. But now, that magic elixir had been shelved. He was finally taking on the world, with no place to run – “And it hurt”. Dark memories bubbled to the surface; every day he woke to a slideshow of forgotten pain and childhood trauma. He remembered his mother on one of her many drug binges, cold and distant, or screaming. Over and over he heard the gunshot when his stepfather killed himself just a few metres away from where he was playing…

1. Red Alert A panic attack occurs when the mind makes a powerfully negative interpretation of normal events. An impossible deadline, say, can cause your hypothalamus to overreact. When that email from your boss pings into your inbox, the brain region activates your pituitary and adrenal glands, causing stress hormones adrenalin and cortisol to flood into your system. This triggers the “fight or flight” response. 2. Warning Signals The sudden surge of stress hormones induces shortness of breath, increased heart rate, trembling, palpitations, and a redirection of blood to specific muscles and organs that can help you overcome a threat. It’s an evolutionary response, designed to maximise your chances of survival – but it can also make your minor office crisis feel like a matter of life and death. Try…

When you’re 8 611m from the ground on the peak of K2, you get a bird’s-eye view of life down below. Here are a few leadership lessons Adrian picked up on the way to the top: BE HONEST “You have to be totally honest about exactly why you’re attempting something. There’s nothing wrong about doing it for yourself.” TRUST THE TEAM “I am a member of a team, and I rely on that team. I defer to it and sacrifice for it, because the team – not the individual – is the ultimate champion. There is no room for alpha males, egos, or testosterone in real teamwork.” DEFINE THE RULES OF ENGAGEMENT “We have team agreements on everything from hygiene to how to air grievances to never taking anything personally.…

WANT TO REP OUT PUSH-UPS LIKE SUDHIR? These 3 exercises will get you there: 1. Superman Push-up To do this dynamic, explosive push-up, start by lowering yourself to the floor until your chest touches it. Then press your body off the floor with as much explosive power as you can, while keeping your torso in a straight line. 2. Renegade Row & Push-Up Start in a push-up position, hands resting on light kettlebells. Pull the KB towards your chest with your right arm in a row movement. Do a push-up, and then do a row with your left arm. Keep your elbows tucked at all times. 3. Weight Plate Jack-knife Lie down on a flat surface, and hold a light plate above your head. Raise your right…

The fight against fat never ends. Most guys beat it by running from sugary treats and anything else that tastes good – or plain running, for hours. According to trainer Gideon Akande, there’s another way to burn fat. And the process doesn’t have to be that joyless, which is what you’ll learn in this month’s workout. Akande, who created Men’s Health’s Riptensity bodyweight-conditioning workout video, wants you to hit your body with so much variety that you just can’t stop sweating. His three-times-a-week workout will have you moving in ways you didn’t think possible. The challenge of his new moves will stimulate your metabolism (and your mind), revving your heart rate for major kilojoule burn. Workouts like this one are exactly what Akande used to get into fighting shape (and…

Add one or two of these Coiling Core moves to your workout twice a week to supercharge your abs and improve performance in other exercises, too. Whatever moves you choose, take your time. After each rep, try to dig your left elbow into your right hip and vice versa. (This aggressive contraction creates the “coil”.) Then do the next rep. Add speed to the moves only once you’ve learned to coil properly. 1. Bailer Hold a light club, a medicine ball, or a 5kg dumbbell with both hands and assume an athletic stance. Hold it out in front of you, then rotate your entire torso down and to the left, swinging the implement that way and bending your left knee slightly. Twist your right elbow towards your left hip as…

MIND TO MUSCLE During slow eccentrics and partial reps, you can vividly feel the targeted muscles working. This improved connection between your mind and muscles carries over well when it comes to lifting. DAMAGE LIMITATION In contrast to plyometric training or heavy sets, the lighter weights used in TUT methods – such as drop sets – cause less joint damage, yet still build muscle. You’ll be able to recover more quickly between your sessions. FAULTLESS FORM Because you’re concentrating on controlling the weight, you’re better able to focus on your technique. Enhancing your lifting form leads to improved muscle contractions, greater growth, and fewer injuries.…

1. Define Your Purpose: “Hardus came to the point where he was unhappy with the way his physique looked – as well as how it affected his sleep, his energy, his health, etc. He knew he had to make a change.” 2. Stick To The Plan: “Hardus and I partnered up, and set out on a journey to learn more about his body and what his body and mind would react to best in order to achieve our goals.” 3. Implement And Execute: “Once we had learnt enough about what worked best for Hardus, we adapted the plan according to the feedback his body and mind were giving us. This was where Hardus really earned my respect, proving by his actions that he was up for the task.” 4. Keep…

01 MILITARY CINCH This immaculately tailored greatcoat by Neil Barrett is a modern salute to sharp military tailoring, proving it never loses its relevance. The belt is a smart tool for defining your torso, too, while the punchy graphic print gives it a contemporary edge. Coupled with a fine-wale corduroy two-piece, this look is a million miles from the fusty, misshapen cord-and-tweed ensemble so favoured by your grandad. What does remain, however, is the comfort factor, and an outfit slick enough to see you through a full day’s work and play. 02 DOUBLING UP A double-breasted coat has two distinct advantages over its single-breasted counterpart. Not only does the overlapping fastening create a dual layer of fabric – meaning better heat retention – but it also looks a touch more…

01 Go with the grain Though it remains the world’s most popular carb, rice has lost its place at most tables in recent years to trendier, supposedly healthier fare such as quinoa and teff. But to pass up rice is to miss out on a packet of goodness. Louis Lingwood, head chef at London’s Cleveland Arms, is here to help you harvest a delicious payload of health and fitness benefits. You won’t go hungry. A ARBORIO Its low amylose and high amylopectin content gives this rice a creamy quality, perfect for risottos. It also ratchets up its GI rating, making it an instantly digestible source of energy for tired muscles. B BASMATI By contrast, this south Asian classic is packed with amylose. This not only makes…

Looking to Game of Thrones for relationship guidance might sound like watching the Star Wars movies for parenting pointers. But amid all the brutality and misogyny on the HBO series, which returned for its final season two months ago, there are some insightful romantic lessons for guys who don’t settle their differences with a sword. Especially if they’re attracted to strong, ambitious, tough-as-dragon-glass women. Professor Helen Fisher, a biological anthropologist and senior research fellow at the Kinsey Institute, is studying what men are searching for in relationships, and her research indicates that most of them would make a long-term commitment to a woman who earns considerably more money than they do (90%) and is considerably more educated (86%). “Men want powerful and effective women,” says Fisher. “We’re moving back toward…

Good To Great – Jim Collins This management book describes how companies transition from good companies to great – and how most fail to make that transition. The Road Less Travelled – M. Scott Peck Recognising that life is difficult and the journey to growth is a long one, this book gently guides you on that journey. The E-Myth Revisited – Michael E. Gerber This book lists essential components a business needs, shows how to revive a dying enterprise, and guides entrepreneurs. The Innovator’s Dilemma – Clayton Christensen You’ll get an insightful analysis of changing technology and its importance to a company’s future success in this book. The Heavy Chef Guide To Starting A Business In South Africa – Fred…

0-5 DADDY COOL Considering adding to your family? Start by looking out for number one. Research published in Cell Metabolism revealed that high blood sugar – caused by stress – could be passed on by fathers to their sons. Rest easy, dads; you’ll be fine. 6-11 FAMILY GUY Those sleepless nights may grate on you now, but being a father will boost your health in the long run. Men with kids not only enjoy significantly lower blood pressure than those without, but also crush their cardiovascular disease risk by 17%**. 12+ DAD GOALS Impart some of that paternal wisdom to your newborn. Fathers who interact more with their child in their first months have more impact on their cognitive growth than less-engaged dads††. Better sing the praises…

The world is obsessed with dogs. If you don’t already follow him, there’s a pug named Doug on Instagram that has more than three million doe-eyed acolytes. Online, we hang on their every pant. But research suggests that making your heartfelt adoration for dogs physical can track down serious reciprocal benefits that you’ll like just as much. Man’s best friend is a life-saver. Not content with merely being the icebreaker for chance meetings in the local park, your loyal pet is looking out for your longevity, too. Uppsala University studied 3.4 million people in Sweden over the course of 12 years and found that subjects who owned a dog had a 33% lower risk of death overall, and a 36% lower risk of succumbing to cardiovascular disease. With CVD being…

VITAMIN C It protects against cell damage and boosts your immunity. Fight colds with 500mg four times a day. Stock your cupboard with Vital Maxi C 1000mg (R124, dischem.co.za). ECHINACEA Its benefits vary, depending on the plant parts used and dosage. The flowers, leaves and stems may shorten a cold, but you’d need huge quantities – which will cost you. PROBIOTICS Some varieties elevate levels of antibody immunoglobin A. Take well-established kinds such as lactobacillus. Reuterina Daily Probiotics (R169, dischem.co.za). ELDERBERRY It may be effective against colds, and a German study* suggests it can inhibit influenza A and B. Try a dose of Vitaforce Ultra Immune (R159, dischem.co.za).…

1. Duck Breast 21 grams in 85 grams Skinless duck breast is about as lean as chicken breast, and a portion still comes in at under 836 kilojoules. The taste is deeply hearty, savoury, and luscious. 2. Chickpeas 15 grams in 1 cup They form the base of hummus, and they make a great addition to soups, chilis, salads, and curries. Bonus: Chickpeas are loaded with gut-filling fibre. One cup has a whopping 13 grams. 3. Scallops 17 grams in 85 grams Plump, meaty and satisfying, these molluscs taste best seared over medium-high heat on each side till crispy, and then plunked into butternut soup or atop risotto. 4. Edamame 9 grams in ½ cup They’re technically soya beans, and beyond being a great go-to sushi-bar appetiser, they’re delicious thrown…

1. Brazil Nuts These are the big guys in your nut mix. Twelve of them have nine grams of protein, five grams of fibre, and a payload of healthy fats. 2. Hemp Seeds They’re also known as hemp “hearts”, and they carry a faintly roasted flavour. Try them scattered atop a soup or salad for some crunch. 3. Pumpkin Seeds They’re not just for Halloween. They’re great roasted and lightly seasoned with smoked paprika for a simple snack. High in fibre, too. 4. Macadamia Nuts These stout bulbs taste terrific roasted, crushed, and stirred into oatmeal or yoghurt loaded with fruit.…

Research shows you should eat six to ten servings of fruits and vegetables a day to help fight disease and maintain a healthy weight. Your strategy: spread out the produce over the course of the day. Breakfast: Bowl of Greek yoghurt topped with ½ cup blueberries and 1 sliced banana (2 servings) Mid-morning Snack: 1 pear, 1 apple, or 2 clementines (1 serving) Lunch: Salad with ½ cup cherry tomatoes and ¼ cup cubed roasted sweet potatoes (3 servings) Mid-afternoon Snack: Handful of nuts or seeds and 2 large carrots (2 servings) Dinner: Protein plus ½ cup cooked quinoa, farro, or brown rice with a double portion of sauteed greens (2 servings)…

Renzo Gracie Academy Cape Town Renzo Gracie was one of the first Brazilian Jiu-Jitsu academies formed in 2006. Plus, you’ll also get to explore Submission Grappling, which is mainly based on BJJ. Pride Fighting Academy You can learn under Brandon Hoffman, a decorated BJJ competitor who has won multiple state championships in Brazil, as well as gold medals in X Copa de Jiu Jitsu. pridefightingacademy.com Fight Fit Militia There are over 700 Gracie Barra Schools worldwide, so when you join Gracie Barra Sunninghill, you can train anywhere while travelling. fightfitmilitia.co.za TapOut Academy TapOut in Joburg’s head coach Wiekus Swart is the second-highest-ranked Jiu Jitsu practitioner in Africa, so you’ll be learning from one of the best. tapoutacademy.co.za Pure Jiu Jitsu Durban If you’re in KZN you can grapple in gyms…