Innholdsfortegnelse for January 2020 i Men's Health South Africa

1 BREAK THE CYCLE In a University of Tokyo study, men who took three-week breaks within a six-month gym plan saw similar improvements in muscle mass to those who trained continuously. 2 GROUP WISDOM Social isolation is a health threat on par with smoking 15 cigarettes a day – even worse than lack of exercise, a review by Brigham Young University Utah showed. 3 SMART SOLUTION An International Society of Sports Nutrition study saw no difference between those who rehydrated with water versus a low-ABV beer after exercising in the heat. Seriously.…

GET THE HANG OF THINGS This is on the trickier end of bodyweight moves, so training and strengthening each position of the rep will clean up your form when they’re put together. It can also serve as a warm-up once you’ve mastered it. 01 SCAP RETRACTION 3 SETS OF 8 REPS It’s vital to get to grips with the correct shoulder position when attempting the full toes-to-bar. Grab the bar and start in a dead hang, shoulders by your ears (A). Switch into an active position by depressing your shoulders away from your ears (B). Keep your arms straight. 02 HOLLOW AND SUPERMAN 5 SETS OF 20SEC ON, 20SEC OFF EACH POSITION The stages of the swinging motion (known as kipping) will harness your momentum for the full movement. Start…

You’ve heard the story plenty times before: skinny lad, picked on at school simply because of how small he is. The bigger boys target him, and label him “wimp”. Jaco Smit was that kid; but in true triumph-of-the-underdog style, he didn’t let the bullying get him down. Years later, he returned to the classroom – not as a scrawny teen, but as a strong and confident teacher his learners could look up to. He lost 8kg; but more importantly, he transformed his previously out-of-shape body into solid muscle along the way. This is his story. 1 THE PROBLEM “At school I was always the small guy, the scrawny boy who was picked on and bullied, time and time again. But I never fought back. This went on all through…

YOU PROBABLY DON’T. A little more than half of the adults in a large recent study who thought they had a food allergy (19% of those examined) actually did. If you do, you’re probably aware of it: a food-allergy reaction typically happens within two hours, often in minutes. Symptoms can be life-threatening and include hives, swelling, difficulty swallowing, throat tightening, trouble breathing, wheezing, vomiting, rapid heartbeat, and a drop in blood pressure. So we’re not just talking about an angry gut. Then what’s making you so uncomfortable after you eat? It could be a food intolerance. That means for some reason your body is unable to digest a certain component of a food, says Dr. Manish Ramesh, director of the Food Allergy Centre at Montefiore Health System. That leaves the…

KEEP A FEW extra undershirts and button-downs in the office, and have some strategic products at the ready to help you dry out, chill out, and freshen up at a moment’s notice. Consider this your grooming to-gobag. URIAGE AGE PROTECT MULTI ACTION CREAM For when your face looks too shiny. SPF30 40ml R585 dischem.co.za DRY SHAMPOO POWDER Try a sprinkle of this at the roots of your hair to absorb excess oil. 50g R105 lush.co.za DETTOL ORIGINAL WIPES Get as close to a shower as possible. 40’s R53 clicks.co.za LAB SERIES FOR MEN BB TINTED MOISTURISER The universal tint cuts down redness. SPF35 50ml R515 woolworths.co.za BELOW THE BELT GROOMING FOR MEN A gentle cleanser for gentle places. Fresh & Dry Balls 75ml R129 takealot.com…

“ECHO, MAKE ME A CUP OF COFFEE.” Imagine having your coffee prepared before you set foot out of bed. At theLAB guesthouses, you don’t have to imagine. Each room is fitted with the LivinAfrica Box, which is a sophisticated and locally designed room-automation system. Ask Echo to turn off the lights, turn on the music or open the blinds from the comfort of your bed. You might be tempted not to leave. But theLAB’s innovation goes beyond its high-tech facilities. Each guesthouse operates with an eco-conscious ethos. Your room’s automation system switches off heat, lighting and power when people leave, minimising the amount of power used. Roofs are adorned with solar panels, decreasing the facilities’ reliance on non-renewable power sources. And the guesthouses are all situated in picturesque towns away…

1. LISTEN UP “Customer feedback is vital to any business, and you need to encourage and embrace it,” says Jasper. The designer approaches Sealand and its products with no ego. “No product is perfect,” he says. “You should always be seeking feedback – it’s one of the best ways to improve.” 2. SET A HIGH STANDARD “Build a product that lasts,” says Mike. “We’ve offered a lifetime warranty on our products from day one.” He says it’s forced them to up their game, to ensure they’re creating a high-quality, durable product, and it’s seen the team adopt a dogged “less is more” approach. 3. THINK GLOBAL “The South African retail market, especially here in Cape Town, is incredibly seasonal,” says Mike. Most businesses rake in cash during summer, and then…

STEP 1: GET HONEST Look at your garage, your office, your car – or any other place that people give you crap for not maintaining. You might think it’s fine, but ask yourself these questions: Can you easily find what you need? Can you function efficiently here? Are the other members of your household able to function well in the space? If the answers are yes, then you’re organised, no matter how messy it looks. If not? Proceed to the next step. STEP 2: PLAY THE MATCH GAME You never look for things in that “junk drawer” because your brain doesn’t attach purpose to that drawer. Same goes for your outside shed. That’s why you must first pull out everything and group similar items according to a designated function (camping…

THE NEW YEAR is upon us; a time when many of us will inevitably go about making, and then abandoning, absurdly ambitious resolutions – to do more burpees, to home-brew kombucha, to easily reach ketosis or achieve a permanent in-box of zero. Let me instead propose an eminently doable resolution: try meditating for one minute on most days – for just one month. Forming healthy habits is hard, and there’s a reason most of our resolutions ultimately go down in flames. We may be wired to fail. Evolution has bequeathed us a brain that optimises for survival, not longterm health planning. Natural selection primed us for detecting threats and finding food and sexual partners, not for flossing our teeth. The fact that we’re up against this evolutionary challenge is why…

“Distance work strengthens your muscles, heart and lungs,” says Craggs. “But to fire them all up over a short distance, you must also train your nerves and synapses.” Drill 1 / Lay down a speed ladder. Practise running through the rungs, keeping your steps quick and light. Run forward first, then laterally for a greater test of coordination. Drill 2 / Now, repeat with speedy single-leg hops, swapping legs after each length. Bonus: this will build up your core stability, too.…

The start of the year means hopeful promises, developing new habits, and becoming a better version of who you were the year before. And just like we promise to make our readers better men, as a brand we like to live by that, too. That’s why our January 2020 issue is all about sustainability! We start by giving you a practical guide on how to break the bad habits you’re trying to kick (p.87); whether it’s reducing your plastic consumption or giving up the couch-potato, fast-food routine. Then we ask a game ranger your burning questions about conservation, wildlife and spotting animals (p.15). And we give you the inside scoop on all the green gear that’s hit our desks in ‘The Cut’ (p.69). We also speak to the company that…

MEET BRUCE ARNOTT He helps bring visitors face to face with some of the country’s most sought-after wildlife. Use his advice to keep mosquitos at bay, elevate your animal snaps, and turn your summer trek through the veld into the adventure to end all adventures. I’m planning a big trip to Kruger. How can I scope out as much wildlife as possible? Take a moment to look. It sounds like common sense, but most of us get distracted on the trail and forget to really look. You have to be present. The number of times I’ve driven by a leopard lying in the grass… it’s probably very high. But you’ll definitely see more wildlife if you start early, as animals move around during the cooler hours of the day (so…

Earth Child Born in Azerbaijan and raised in Germany, Kristina started working as a professional model in 2009 and has spent most of her career in Milan, Los Angeles and Cape Town. We’re happy to have her as part of our sustainable fashion feature, where we create looks that are good for the environment and for your wardrobe (see page 42). Kristina feels strongly that anyone can make a difference when it comes to helping the Earth, whether through ecofriendly clothing, reusable straws or recycling. “I think even little things can help,” she says. “I try to always take a big bag when I go shopping, to avoid buying a plastic bag. I like to wash my clothes when the washing machine is full, and not for only a couple…

1 Use battle rope exercises to improve muscle endurance. “If you swing the ropes repeatedly, your heart rate rises rapidly, and forces your core to remain stable. A perfect challenge for your muscle fatigue.” 2 Rowing is the superior cardio exercise. “It hits just about everything in the upper and lower body, as well as the core. Unlike running, rowing is low-impact, and redlines your engine in a short time.” 3 Plan your meals. “To eat healthily, routine is key. In the gym you focus on your workout plan, and you’re building a routine. The same applies to nutrition. It takes me two weeks without cheating to build a routine. After this period, I’ve built a system that helps me to reach my fitness level more easily.”…

01 Dead Hang 5 sets of 20sec Employ this bar-training staple to release the tension in your shoulders. Jump and grab a pull-up bar and hang from it with an overhand grip (A). Completely relax your back and shoulders (B). Keep your legs together and your core tight as you hold this position for 20 seconds. Jump back down, rest for 10 seconds, then repeat four times. 02 Banded Y-Angel 2 sets of 10 reps Strengthen your posture by “switching on” the muscles in your upper back. With a band tied around a fixed object, hold the other end in front of you at shoulder height with your palms facing each other (A). Retract your shoulders and pull the bands down with straight arms, so they’re by your…

It’s a new year, a new decade, and a new chance for you to crush those fitness goals – just like Jaco, and the many other MH reader transformations we’ve featured in the past. But none of these men made it happen overnight; everyone had to start somewhere, and grind it out every day. So don’t put too much pressure on yourself, expecting quick results. Start simply and slowly, with these three bodyweight moves. They’re a great way to build muscle and increase fitness without the heavy lifting. Do 3 sets of 10 reps for each move. Once you’ve mastered these moves and you need something more challenging, check out Speed Shred – the 12-week bodyweight programme we’ve created in collaboration with trainer Trevor Lagerwey. For more, visit speedshred.co.za.…

CHEST: Stop Body Acne Pimples below the neck usually aren’t acne but folliculitis – inflammation of the hair follicle caused by bacteria that thrive in moist environments. If you’re prone, be sure to shower after you work out, and use a spot treatment cream to treat inflammation. Noreva Exfoliac Drying Lotion 125ml R200 absoluteskin.co.za BODY: Maximise Your Manscaping The downside of manscaping (besides “manscaping”): itchy stubble in weird places, like your shoulders and back. Using Shave Relief Balm after and between shaves will help soften the regrowth and prevent ingrown hairs, bumps, and razor burn. Woody’s Shave Relief Balm 177ml R230 clicks.co.za NETHER REGIONS: Don’t Ignore Them Swamp ass. Ball sticking. Thigh chafing. Rather than using a messy powder, opt for this quick-drying talc-less formula, which goes…

What this Means It’s organic, so perhaps better for you and the planet. Skin Workout Defence SPF30+ This physical sunscreen rubs in fast and won’t leave you chalky. (50ml R585 sorbet.co.za) Kiehl’s Activated Sun Protector SPF50 Don’t like the feeling of funk on your face? This lightweight facial sunscreen feels like nothing, and still packs a protective punch. (150ml R730 edgars.co.za) Everysun Everyday Moisturising Lotion SPF 20. Some sunscreens can make your face shiny or chalky. This one doesn’t. (200ml R50 dischem.co.za) Vichy Ideal Soleil SPF50 Invisible Hydrating Mist Sunscreen is paramount for tattoo protection. This spray contains broad-spectrum SPF and skin-hydrating ingredients. (200ml R335 dischem.co.za)…

7am Every man needs a good start to his day. The best way for me is with a cup of green tea and honey. It’s packed with health-promoting compounds that are good for the body and mind. 7.15am I grab a quick bowl of muesli and yoghurt before I get ready for gym. 7.30am My gym gear consists of tights and vest. I do a lot of weight training, so wearing a vest allows me to see the result while working out. Nike has some great compression tights that give you support throughout your workout. 01.Nike Pro Sport Clash R700 nike.com 7:45am Just before heading out the door, I take a muscle protein shake from Supplements SA Creatine and grab my JBL wireless headphones. Music increases my stamina and puts…

DO YOUR BUSINESS Güdsheet 2ply Sometimes nature calls. But no one needs to see the white flags of you and everyone before you. This 100% biodegradable TP is made from sugar cane fibre and wood pulp. STEP OUT IN STYLE Timberland ReBOTL This range uses durable material made from recycled plastic bottles. Plus, they’re supportive – and stylish, too. POWER UP Red-E RS80  Solar Powerbank With a rugged shockproof and water-resistant design, you can take it anywhere and charge multiple devices simultaneously.…

It’s 7:15 on a Tuesday night and I’m neatly folding my wife’s underwear. This is not something I usually do. This is not something I usually want to do. But right now, in the name of domestic serenity, and quite possibly for the sake of our family, I am gingerly doubling over each pair of panties and tucking them into her top drawer. My wife is putting our toddler to bed and I’m thinking to myself, Well, this is weird. This all started when my wife called me out on my parenting abilities during a family vacation. She recounted how, at a brewery earlier in the day, I had watched as our son picked up two glass jars filled with crayons and began banging them together. “You just kind of…

IF YOU LIKE ... gin martinis TRY ... Sage and Pepper Sangria WHAT YOU’LL NEED PEELS FROM 2 WHOLE GRAPEFRUIT (WHITE PITH REMOVED) 1 LARGE CUCUMBER, SLICED, PLUS MORE FOR GARNISH HANDFUL FRESH SAGE LEAVES, PLUS MORE FOR GARNISH 1 TBSP WHOLE BLACK PEPPERCORNS 2 BOTTLES WHITE WINE 180 ML DRY VERMOUTH SPARKLING WATER In a large jug, add the grapefruit peels, cucumber, sage, peppercorns, wine, and vermouth. Stir. To serve, add a few ice cubes to a Collins glass and pour in the sangria until three-quarters filled. Top with sparkling water. Garnish with a cucumber slice and sage. Serves 10 to 12 – LUKE ANDREWS, Mixologist, and Cocktail Artist ambassador IF YOU LIKE ... daiquiris TRY ... Space Wizard Sangria WHAT YOU’LL NEED 1 CUP PUREED RASPBERRIES…

01. HEAD START More than 70% of people have experienced it. A study in Current Biology says a rapid switch between time zones disrupts an area of your brain linked to REM sleep and fatigue. It’s no wonder you’re out of whack. Boost melatonin with some banana and pineapple to combat this: eat the combo in the mornings before and after a flight if heading west, or the early evening of the departure time zone when heading east. 02. DAYLIGHT SAVINGS Strategic exposure to bright light can speed up your body’s attempts to reboot its internal timing system when you’re hurtling across the planet, according to data from the Society for Endocrinology. When travelling west, try to get outside in the late evening, and avoid light in the early morning.…

WE’RE getting drunker. In the US, a study in JAMA Psychiatry found a 30% (30 per cent!) increase in high-risk drinking between 2002 and 2013. What’s more, 14% of South Africans say they engage in binge drinking, according to the National Income Dynamics Study of 2014-2015. You’re aware of the effects. Pounding headaches. Unshakable Egg McMuffin cravings. Increased weight due to increased Egg McMuffins... THE RED FLAGS First, look at the branches of your family tree. If your relatives suffer from drug or alcohol addiction, you may have an increased risk of developing the disease as well, says Dr. Linda Richter, director of policy research and analysis at the US Centre on Addiction. There are other this-is-not-normal signs, too. Ever had plans, but broke them to stay in and enjoy…

A 60-SECOND reset is intended to shift your attention from your mental preoccupations to your breath. Here’s a one-minute meditation you can use anywhere, anytime – after your morning coffee, after you park your car at work, after you put your head down on the pillow. We call it Ten Breaths. Simple as it sounds. Wherever you are, in any situation or mental state, close your eyes and count ten long, slow breaths. To begin, stop, no matter where you are. Bring your attention to breathing. Count “one” as you inhale. Imagine breathing out any tension as you exhale. Count “two” on the next inhale. See if you can make it to ten without losing your focus. Explore how fully you can feel each breath, letting the world around you…

1. Check out the Damnoen Saduak Floating Market. The most popular floating market in Thailand, it’s a melting pot of Chinese and Thai culture. Alongside a canal, locals paddle boats, selling an array of sweetmeats and savouries, while others put on snake shows. Try their coconut and nut ice cream, served in a coconut shell. It’s the best 50THB (R25) I’ve ever spent. 2. Visit Bangkok’s Sky Bar. Arguably the best view in Bangkok; expect to see thousands of buildings light up in front of you. And they make a great Negroni. Just take your credit card – it gets pricey. 3. Experience the Michelin-starred R-Haan. Thai Princess Maha Chakri Sirindhorn and many other celebrities eat here, and with good reason: with two Michelin stars, the restaurant is renowned for…

01\ CONCEPT2 ROW Start by pushing off with your legs (A), then pull your arms to you (B), keeping your core tight throughout. 02\ BATTLE ROPES Whip the ropes five times with each arm in turn (A), then perform five doubles (B). Stay strong, now. 03\ SANDBAG DEADLIFT Hold the bag with hands shoulder-width (A). Pin your shoulders as you lift, the bag close to your body (B). 04\ DUMBBELL BENCH PRESS Alternate arms, maintaining a steady tempo, with your core tight. Don’t cheat by bouncing the weights. 05\ KETTLEBELL GOBLET SQUAT With feet wide and a kettlebell held to your chest (A), sink until both of your knees are at right angles (B). 6\ BURPEE BOX JUMP Drop (A), jump your legs back and in again, then launch onto…

Breakfast Mexican scrambled  eggs with chorizo, coriander, chilli, sour cream and avo. A lot of nutritionists put their clients on a high-fat plan. It keeps their energy high, while training their bodies to burn fat instead of carbs. Lunch Avocado gratin with  goat’s cheese in a seed-and-nut crust. Not all dairy has to be off the menu; calcium is a crucial nutrient for fat loss. And nuts and seeds add extra omega fats to increase recovery. So eat up! Dinner Braised shoulder of  lamb with kale, chard and cauliflower and creamy cauliflower puree. Red meats like lamb are a top source of iron, selenium and vitamin B12, important for immunity. Plus, lamb’s more exciting than chicken breast.…

01 / SpeedShred Want to hit all of your fitness and health goals in 2020? Of course you do. But you need a programme that works for you. We’ve developed the ultimate 12-week at-home training and healthy eating plan. It’s a results-driven, no-BS plan that anyone can follow. speedshred.co.za 02 / Flexi Don’t anchor your fitness to just one gym. This app lets you hit up as many different gyms as you want without a membership. And you only pay for the session you attend. Plus, you earn rewards back each time you train, and you can gift a friend a session. flexi.co.za 03 / Belly Off! Carrying a bit of that holiday season excess? The Belly Off programme will help you go from fat to flat…

First things first, here’s something to think about: over four years ago, it was announced that 2.2 million people in South africa suffer from Alzheimer's. In the UK, the number of people living with the condition is greater than the population of Liverpool, costing the country close on R500 billion a year. Those statistics needn’t weigh heavily on your mind, however. Because while some amount of cognitive decline is an inescapable truth of the ageing process, it is in no way the vertiginous slope it once was. The latest research proves that, with the right application, a few innovative and seemingly inconsequential lifestyle hacks can have a vital, beneficial effect on your cerebral functions. And you won’t have to meditate or practise a single moment of mindfulness. So, in collaboration…

With the great ball of shining vitamin D in the sky doing its thing, embarking on the competitive sport that is building a summer body can make your tired gym regimen seem outright impossible. Yes, it’s true that maintaining physical fitness has no finish line. But here’s a suggestion for you: come 5pm this evening, ditch your training shoes and join your mates in the beer garden. This is no weary admission of defeat – far from it. Contrary to what you may have been told, awarding yourself a “get-out-of-gym-free” pass for a few weeks won’t cause your biceps to shrivel in protest 1. In fact, taking a well-earned break could even improve your body composition. Overtraining leads to spikes in cortisol, which at high levels has a negative impact…

1. Mana Pools National Park, Zimbabwe “Situated on the banks of the mighty Zambezi river, the wildlife and landscape here are unmatched.” 2. Kgalagadi Transfrontier Park, Botswana “Straddling the borders of three countries – Botswana, Namibia and South Africa – this park’s diverse landscape is dominated by giant red sand dunes, and it’s teeming with awe-inspiring mammals and birds.” 3. Tuli Block, Botswana “The area – known as the land of giants – is made up of sprawling rocky sections, massive seasonal rivers, and ancient, looming trees.…

Yes, you can work every muscle in your body with one piece of old-school gear. We love kettlebells, med balls, and resistance bands, but if we had to choose one piece of equipment, it would be a single dumbbell. The game plan this month: three times a week, you’ll grab the simplest tool in the gym and use it to build muscle and banish fat in a superdense half-hour workout. It’s the most effective way to fry body fat, and it’s the perfect way to train during the holidays. It’s also exactly how Hollywood-based trainer Ben Bruno guides time-strapped A-listers like Justin Timberlake and NBA star Klay Thompson. “They want quick, efficient workouts that hit everything,” Bruno says. “So we need to move fast.” It doesn’t get more efficient than…

Suddenly the heat is on sunscreen. Hawaii has banned the sale of sun-protection products containing certain chemicals, such as oxybenzone, that some say contribute to the deterioration of coral reefs. Others, especially natural-health advocates, have claimed that these same ingredients may even cause cancer. (There is no medical evidence to support this.) That’s why there has been a resurgence of mineral sunscreens, such as zinc oxide and titanium dioxide, which some people believe are better for both the environment and our bodies. The bottom line is that when it comes to our health, sunscreen is one of the most powerful (if still imperfect) tools we have. “The biggest reason to wear sunscreen is skin-cancer prevention,” says dermatologist Dr. Evan Rieder. “Men tend to get more aggressive skin cancers, because we…

Skin reacts to UV rays by producing melanin (the pigment that gives you a tan) to protect itself, but there are limits to what it can do that even sunscreen can’t change. Once the maximum amount of melanin has been produced, a burn sets in. Sunburns are itchy and uncomfortable, and can be very serious. (If you start seeing blisters, head to the doctor.) The good news is that they’re treated fairly easily: use burn-soothing ingredients such as aloe and colloidal oatmeal (try Nivea Sun After Sun Moisture 200ml R63 clicks.co.za, or Totally Wild Organic Aloe Gel 100ml R99 faithful-to-nature.co.za); keep the burn moisturised, so it doesn’t dry out and peel; and target inflammation under the surface with a drug such as aspirin or lidocaine.…

Size It Up Know how to dress for your frame. A simple, good-quality T-shirt with fitted jeans and Chelsea boots is a winner in my book. That, together with confidence, is sure to look good on anyone. Colour Pop See what works well with your skin tone. I’m lucky enough to be able to pull off bright colours, and try to bring that to the red carpet. Why wear a black blazer when you can go bold in gold? No Limits Don’t stick to the rules. When wearing a suit to an event, try taking risks by leaving the tie at home; or better yet, swap out your shirt for a printed T-shirt.…

CITY SLICKERS REJOICE, you don’t have to head into the great outdoors in order to get on the clean green wagon. Hotel Verde Cape Town Airport was the first hotel in Africa to offer 100% offset carbon-neutral accomodation. And you’ll get a certificate to prove it, too! These are just a few of their famous sustainable features: 1 THEY’RE CHARGED UP. Between the 220 photovoltaic roof panels, three wind turbines and energy-generating gym equipment, you can leave dirty energy in the dark. 2 THEY’RE IN A WAR ON WASTE. Working towards a zero-to-landfill goal, 98% of their waste is reused, repurposed or recycled. 3 THEY’RE WATER WARRIORS. Grey-water systems, dual-flush toilets and rainwater collectors keep the eco-friendly features flowing. 4 THEY’VE GOT GREEN THUMBS. Check out the roof garden, 475-plant…

My wife turns me down for sex 50 per cent of the time. How can I up the odds? – Patrick, Elsies River You’ll need to work on three things: approach, timing, and intimacy level. Approach: don’t wait until you’re both finally in bed to initiate. Warm her up with your words and actions well ahead of the window (read: before dinner). Timing: be sensitive to outside influences. If she’s just argued with her sister on the phone, it’s not the right moment to jump into sex. Intimacy level: have deeper conversations, instigate spontaneous cuddling, or try being naked around each other more. You’d be surprised how much showing or seeing a little skin can turn her on. I’m never sure how deep is too deep during sex. Is there…

MEN’S HEALTH RECOMMENDS... THE SHINING GIRLS BY LAUREN BEUKES He’s a time-travelling serial killer. She’s the only victim who ever got away. After her case goes cold, she decides to track down her attacker herself. It’s an investigation that spans decades, taking you from Depression-era America to modern-day Chicago. Part detective novel, part science fiction – Lauren Beukes’ Stephen King-esque storytelling makes for a gripping (and harrowing) read, from the first page to the last. The Shining Girls (paperback) R230 from loot.co.za | available on Kindle LAUREN BEUKES RECOMMENDS… ROSEWATER BY TADE THOMPSON Thompson is a psychiatrist-turned-author who writes mind-bending science fiction. Rosewater is the first part of his Wormwood Trilogy, and tells the story of a small town on the edge of a mysterious alien biodome in Nigeria.…

It’s 2012, and Mike Schlebach is running a store in Hout Bay. He has a novel concept: stylish bags and accessories made from old yacht sails. Intrigued, Jasper Eales’ father stops to browse through some of the products. He’s impressed; but more importantly, he thinks his son – an award-winning design graduate living in the area – will be interested in what Mike is doing. Three weeks later Jasper walks through the door. It will be a few years before they launch a business together, but the two gel immediately; they’re both avid surfers who spend every free moment outdoors. Just a chance encounter. They shake hands, and promise to stay in touch. Over the next seven years, that encounter swells to become Sealand; a stylish-but-functional fashion brand, with an…

WAIT, WASN’T vaping supposed to be safer than cigarettes? The US’s FDA tightened regulations in 2018 after the CDC reported that U S e-cigarette sales had increased by 150% since 2012, with 37% of high school seniors reporting that they’d vaped in the past 30 days. A 2018 Statista survey found that 45% of American men have tried it. Vaping can still deliver nicotine to your system. Even if you’ve never been a regular cigarette smoker, as 40% of vapers ages 19 to 24 claim, you can still get hooked, whether you start with a Juul or a Camel pack, says Dr. Joseph Allen, director of the Healthy Buildings programme at Harvard. That’s how nicotine works, whether it’s smokeless or not. And there’s more bad news. The fluids and flavourings…

HOW CAN we make gratitude operational in our lives? Here are a few exercises you can do while brushing your teeth or going to bed: Three Good Things: Happiness researcher Shawn Achor suggests taking two minutes a day to think of three new things you’re grateful for, and why. Better yet, write them down, so you can go back and look at them at the end of the week. “It’ll train your brain to become more optimistic.” A Gooey Message: Write a two-minute email or text praising or thanking a different person each day – a high school English teacher, a spouse, or a colleague, Achor says. “Keep it short.” He says it can transform not only your level of happiness but your social connection, which has cascading health impacts.…

01 The Best Gym Chain MOOVE MOTION FITNESS CLUB, JOHANNESBURG  moovemfc.co.za With a recent boom in gyms across the country, the average gym-goer has more choice than ever before. For those who prefer cross-training, multiple memberships at different gyms can become costly. But the facilities at MOOVE are every cross-trainer’s dream. Each venue has a mixture of cardio, boxing, weights and even trampoline studios. Group training ranges from typical classes like yoga and zumba to rallying some friends for a game of basketball or indoor soccer. Unwind after your session at their sauna, or break a sweat trying to beat your friends in a game of table tennis, snooker or foosball. RUNNERS-UP Virgin Active, nationwide  virginactive.co.za More of a team player? Virgin Active reacts fastest to training trends, adding uber-hip…

WOD #1: Kettlebells As many rounds as possible in eight minutes. • Overhead swing x 14 • Burpee x 7 • Kettlebell alternating goblet lunge x 14 • Mountain climber x 21 • Rest for three minutes, then start WOD #2 WOD #2: Dumbbells As many rounds as possible in eight minutes. • Dumbbell thruster x 14 • Renegade row x 14 • Cossack squat with dumbbell goblet hold x 10 • 10m shuttle run x 10 * WOD = Workout of the Day (it’s a CrossFit thing)…

01/ DOUBLE KETTLEBELL PRESS 5 REPS Clean two kettlebells to your shoulders, dip at your knees to generate power (A), then press overhead (B), your arms locked. 02/ FARMER’S WALK 30M Pick up two heavier weights that challenge your grip and walk (A and B), to build your forearms and core. Finish at the bike. 03/ AIRBIKE 30SEC Hop on and go all out for 30 seconds, pumping with your arms (A and B). Done? Go back to the kettlebell press and continue.…

1 / Drenched, Cape Town  drenched.co.za Thought HIIT training was hard enough? Drenched combines HIIT with boxing and then hosts the class in a heated room. You’ll burn more kiljoules and sweat out all the holiday excess. 2 / Active Bands at Virgin Active, Nationwide  virginactive.co.za Want to improve power, sculpt and strangthen your glutes and build a stable lower body and core? The Active Bands class combines HIIT, pilates and resistance training so you’ll feel the burn and build muscle. 3 / Les Mills Grit Strength at Viva Gym, Nationwide  vivagym.co.za The 30-minute HIIT workout improves strength and builds muscle. You’ll use weight plates, barbells and bodyweight exercises to blast all major muscle groups in record time.…

01 / Melting Heart This will ease stress in your upper back. On all fours with your hips above your knees, walk your hands until your head touches the floor. Keep your fingertips down but lift your palms and forearms. Hold for up to five minutes. 02 / Bound Lizard Open up your hips. On all fours, step your left foot to the outside of your left hand. Bend your right knee and grab the top of your right foot, holding it with your left hand to stretch out your hips and quads. Hold for five long breaths, then switch sides. 03 / Bridge Pose Now, work on your spinal mobility. Lie with your knees bent and feet 10cm apart. Lift your hips and back off the…

It was while making breakfast one Sunday that Mitch realised he had a problem. The family cat had leapt onto the kitchen bench and stuck its nose into Mitch’s plate of food, the usual Everest of eggs and sweet potato that comprised his post-workout gorge. “I lost it,” Mitch recalls. “I got right in his face and I could feel my eyes spinning.” In a cold whisper he hissed, ‘F*** off, c***! You tryin’ to stop me from getting big?’” During the previous year Mitch had transformed from a lean, lightly muscled 22-year-old into a Goliath who’d have looked at home in the Springbok front row. Though he was enrolled in a university course and showed up to lectures sometimes, mostly he thought about the proportions of his physique and…