Innholdsfortegnelse for June 2020 i Men's Health South Africa

EDEN CLASSENS, ACTOR “When you want to bulk up, you’re trying to achieve hypertrophy, which means muscle growth and not muscle strength – although you will experience increases in strength as well,” says Eden. “Doing between 8 and 15 reps per set will help overload your muscles and increase size.” RYAN REYNOLDS, ACTOR Reynolds does jumping, throwing and carrying during every gym session. “People underuse carries,” says Don Saladino, his trainer for Deadpool. “Double farmer walks, single-arm carries and up-down carries really help stabilise the core and shoulders.” MICHAEL B. JORDAN, ACTOR Jordan’s trainer Corey Calliet prescribes a combination of squats, lunges, burpees, squat jumps and cardio. “To really rev up your metabolic rate and get burning, perform the exercises in circuit fashion and rest for a minute or two…

“I was born in Portsmouth on the south coast of England. At the age of four I started gymnastics and eventually competed for Great Britain. Gymnastics puts you in good stead for any sport and I’m so glad I did it, but at 17, I stopped competing and pursued my love of football, playing semi-professionally for two years. In my late teens, I saw an ad in the newspaper to audition for a high-diving, acrobatic stunt show. I got the part and did live shows for three years. At 21, I spotted the name of an ex-gymnast in the credits of Casino Royale for stunts. I knew I wanted to take my talent into this area, so I found out the criteria for becoming a stunt performer in TV and…

Forget what you know about reps and rest. The ‘12 reps punctuated by a minute’s rest’ protocol, long relied upon by bulking bros, is now as outdated as their snapbacks. New research flexing its scientific muscle suggests that you need to lift lighter and rest longer to really pack on size. Observing a test group who performed upper-body isolation moves, sports scientists found that a generous helping of five-minute rest periods produced the greatest overall rep output in those lifting weights at 50% of their 1RM. The study, published in the Journal of Human Kinetics, found that a recovery time of 60 seconds – or even up to three minutes – wasn’t enough to fully recharge. But that doesn’t mean restful sessions need to overrun. Longer rests will allow you…

Up the ante on the OG pushup: make a diamond with your hands to blast triceps and build bigger arms. Keep those elbows tucked and core tight. This move can be done just about anywhere. When you’re lowering your body, wait until your arms form a 90-degree angle before returning to start. Keep your butt close to the bench. While an air squat won’t net you the same visible muscle as the weighted varieties; it can improve strength, range of motion and form. Model: Trevor Lagerwey…

30G THE PROTEIN One cup of cooked lamb roast serves up 30-plus grams of protein for 263 calories, which is comparable to beef. It’s also a good source of iron and vitamin B12, both of which help your muscles function. BUY IT This recipe calls for “stew meat.” That basically means cubed pieces of meat from various parts of the animal. You could buy lamb roast, or lamb loin or lamb chops. But then you’d have to remove the bones. Stew meat saves you time. COOK IT Moroccan Lamb Stew This recipe takes no longer to prepare than your usual pot of chilli con carne and tastes nothing like your usual pot of chilli. WHAT YOU’LL NEED 2 TBSP CANOLA OIL 900 GRAMS CUBED LAMB STEW MEAT 2 GARLIC CLOVES,…

2.5K The average intake for men. But it’s worth googling the “Mifflin-St Jeor equation” to calculate your own figure. The percentage of your diet you need to devote to protein, if muscle repair and growth are your main objectives*.30 % THE DIFFERENCE Calories are the energy in food, fuelling everything from thinking to marathon running. Consume a surplus and you’ll get bigger; eat a deficit and you’ll get smaller. Carbohydrates, fats and proteins are the three nutrients that contain those calories. Tweaking the ratios between these energy sources helps you to zone in on specific goals. WEIGHT LOSS 0.5KG Half a kilo of fat contains about 3,500kcal of energy. Maintain a 500kcal deficit in your daily intake and you can expect to lose 0.5kg per week, reports Mayo Clinic. 0.7KG In…

01 DEEP IMPACT Invest in the wrong denim and you could be draining the world’s lakes and rivers of precious water and turning them into a cocktail of deadly chemicals. Add to that the negative impact of intensive cotton farming and you’ve got a lot of responsibility on your shoulders, if you’re in the market for a new pair. Here’s how denim can take its toll on the environment. A / WATER PALAVER The world’s resources are perilously overstretched, and only Donald Trump would refute it. The cultivating and processing of cotton require a surfeit of water – a single pair of jeans takes up to 7 600L of water to make, the equivalent to 13 400 pints at your local. B / CHEMICAL TRAILS Synthetic chemical dyes and…

If you have been something of a fair-weather friend to the great outdoors, we sympathise. The Saturday-morning Parkruns, long hikes and outdoor bodyweight circuits that appealed so much over the summer undeniably lose their lustre once the season shifts. And it’s a self-perpetuating cycle: the more you deprive your body of nature and sunlight, the more you then allow winter malaise to seep in. However, you shouldn’t turn your back on outdoor training just yet. Not only is it one of the best ways to keep your mood on an even keel over the darker months, it has plenty of benefits for your body goals, too. Exposure to temperatures even 6°C below your comfort levels (about 16°C) can trigger positive adaptations: you start to burn more fat and increase your…

01/ Run If you’re running for fat loss, the hike in your metabolic rate will make your efforts more effective. But even if it’s stamina you’re chasing, this is not the time for all-out hill sprints. Cold air is very dry (hence the burning in your lungs), and your heart will be tested harder than normal, too. Stick to a steady pace. 02/ Swim The stress-relieving benefits of swimming are enhanced by cold exposure, with the resulting hormonal hit intensifying your endorphin boost. A few words to beginners: wear a hat, if not a wetsuit, and ease yourself in. Diving can shock your system. Finally, never go alone unless you’re a seasoned pro. 03/ Lift Stick to bodyweight not a 120kg barbell. As your blood vessels narrow,…

MY WIFE AND I HAD two babies, and having two babies is harder than having one baby. The simplest analogy that I can come up with is this: imagine that you have one baby. Now imagine that there is another whole-ass baby in your house. People with one baby can do all sorts of shit that we couldn’t. Singleton parents don’t generally have to be so nightmarishly stringent about a schedule. Any parent of two will tell you that strict adherence to a schedule is the only thing that will get you through a day. Chaos is that boulder from Raiders churning toward you from the moment you wake up till the moment you go to sleep. If given a choice, I would welcome the sweet relief of being crushed…

MY SON WAS 12 when he became a Red Sox fan. It was the year before they won the World Series. Growing up in Connecticut mostly around Yankees fans, he came home and he told me he had found his baseball team. I said, “Ah, gosh, Jack,” but he told me that he didn’t want to hear it. He was rooting for the Red Sox. I bought him a hat and a sweatshirt. He took the hat to school the next day and a few Yankees fans put it in the urinal and peed on it. Jack came home upset and my wife was ready to go and grab the kids who did it and rough them up or something. My protection was to let Jack know that this is…

Stress wasn’t always such a loaded word – just as the avoidance of it hasn’t always been a billion-dollar industry. But for every wellness guru espousing the benefits of daily meditation and the whimsical modern philosophy of ‘mindfulness’, there’s an overstretched office worker whose desperate efforts to calm his pounding heart are flatlining 1 . Let’s start by examining what happens when you get anxious. The autonomic nervous system puts your body in ‘fight or flight’ mode, which causes your heart rate to rise. But here’s the kicker: this is not a bad thing. In fact, your body reacts in the exact same way when you’re excited. It’s only context that causes us to name the response as fear rather than exhilaration. Don’t run from it – chase it. That’s…

The Burnout: Firefighters create a “control line” by burning potential fuel – such as dry vegetation – before the fire reaches that area. This can help prevent the blaze from spreading. / Flanking: For smaller fires, firefighters begin their assault from behind, starting at already burnt areas and working their way around the edge of the fire before snuffing out the blaze completely. / Aerial Attack: If there are large water sources nearby, planes and helicopters can scoop up H2O to “bomb” the fire. When picked up, the water is often mixed with a foam retardant that helps extinguish the flames.…

1 / 2-POINT PLANK (8 REPS EACH SIDE) A strong body begins at the core. Start in a high-plank position, glutes and core locked. Lift one hand and the opposite foot off the floor, to shoulder and hip height, keeping your body tight. Repeat on other side. 2 / TUCK JUMP (8 REPS) Let’s work those legs. Grip the floor with feet hip-width apart, then sink back into your heels and leap up, bringing both knees towards your chest. Be sure to land softly, absorbing the impact with the balls of your feet. 3 / PLYO PUSH-UP (8 REPS) Time to work that upper body. Return to the high plank, this time hands just outside shoulder width. Grip the floor with your hands and pull your chest…

BENCH PRESS > T-ROTATION From a push-up position, reach up and rotate towards the ceiling with your right hand, making a T-shape with your body to really test your core. DEADLIFT > DYNAMIC CHILD POSE On all fours, move your glutes to your heels while keeping your hands and knees in place, and your head down to avoid straining your neck. BACK SQUAT > PLANK STEP-UPS From a high plank, step your right foot up to land just outside your right hand. Sit into the stretch to boost your hip mobility. Now try the other side.…

On average, men spend more than triple the amount of time watching TV as they do on “sports, exercise, and recreation” – the closest the US Bureau of Labour Statistics gets to defining a hobby. Maybe that’s because a “hobby” is what your dad or granddad did, shuttered away in the basement or garage tinkering with who-knows-what just to get away from you damn kids. Yes, a hobby is a great way to escape for a little peace of mind, but the right hobby is also engaging, meditative and a much more exciting way to use your hands than texting or email. And, to that point, a hobby isn’t work. It’s not moonlighting. It’s not a side hustle. It’s not something you do for finances or followers. A hobby is something…

1. HARISSA POTATO SALAD Chop 4 medium yellow potatoes into bite-sized pieces; add to a pot of boiling water. Cook till tender, about 10 minutes. Drain and cool. In a bowl, toss the potatoes with 2 Tbsp olive oil, 2 Tbsp harissa, and salt and pepper to taste. Refrigerate until cold. Top with ¼ cup chopped parsley. Serve. Feeds 4 Nutrition per serving: 176 calories, 3g protein, 27g carbs (2g fibre), 7g fat 2. QUINOA “COUSCOUS” SALAD Cook 1 cup quinoa according to package instructions. Drain. In a large bowl, toss the quinoa, 1 tomato (diced), ½ English cucumber (diced), ¼ medium red onion (minced), the juice of ½ lemon, 2 Tbsp olive oil, and 2 Tbsp fresh coriander (chopped). Season. Serve hot or cold. Feeds 4 Nutrition…

ARE YOU CLOSE? Are you there? Christine was hooking up with a guy from the club who was determined not to come unless she did – so determined, in fact, that he repeatedly asked how close she was to orgasm. For Christine, who often has trouble getting off with new partners, the sex wasn’t anywhere close to enjoyable. It was stressful. “It was like he’d watched a whole series of pornos and compiled a list of positions,” she recalls. “He kept asking me, ‘How much do you like this? Tell me exactly how much!’ I was like, ‘What do you want me to say, 8.34 out of 10?’ ” As he tracked Christine’s progress – or lack thereof – he called for five-minute breaks in the action, lest he climax…

THE MINIMALIST TENNIS AS SEEN ON: Ryan Reynolds. The shoe’s pared-down look means it can go with just about anything. SUPERGA A classic silhouette doesn’t mean you can’t be interesting. Take this shoe’s perforated navy leather for example. Soft Leather R1 699 superga.co.za ZARA This simple black silhouette with a black sole maintains a classic look that appeals to any guy. Single Colour R599 zara.com. LECOQ SPORTIF For a punch, opt for contrast, like a white upper set against the natural rubber colour of a gum sole. Provencale Croco R1 299 lecoqsportif.co.za THE OFF-THE-PITCH SOCCER AS SEEN ON: Jason Statham. Distinguished by the low profile, striped graphics and tabbed heel. ADIDAS These sneakers show off the same textures and materials as the 1991 version. Made in suede, they feature contrast…

Have A Unique Selling Point When you start a business, be sure to have a unique position. If you do exactly what someone else is doing, you’ve got an uphill battle. Interrogate Your Values When you’re looking for an investor, question the reasons they want to be a part of your business. Be up front with everything you intend doing. Recognise The Challenges Early Recognise and respond to economic challenges as early as possible – before you have to make tough financial decisions quickly. Find Mentors Align yourself with “godfathers” you can call on when the chips are down. You will always encounter problems – make sure you have people you trust, whom you can call on for advice. Watch Your Headcount Yes, you need people to build an empire,…

Mark Arendse, Art Director: FINAL FANTASY VII REMAKE “This remake captures the spirit of the original ‘97 classic, but injects next-gen graphics and a refreshed (and super satisfying) combat system. Can’t. Stop. Playing.” On PS4. Kieran Legg, Contributing Editor: CALL OF DUTY WARZONE “Battle Royale is back, and Call of Duty’s take is the best one yet: drop in, loot and fight to be the last team standing. Bonus: it’s completely free.” On PC, PS4 and XBOX ONE Nadim Nyker, Digital Editor: RESIDENT EVIL 3 “This is another remake that builds on all the best parts of the original to give us one of the top zombie horror games of the past decade. To be played in the dark.” On PC, PS4 and XBOX ONE…

It’s just past 8am in an Australian gym and Alexander Volkanovski is already soaked in sweat. He punches out trap-bar deadlifts then launches straight into explosive squat-jumps with a medicine ball clutched to his chest. Grimacing with effort as he straightens under the next deadlift, the angle of the hex bar is ever-so slightly wonky. This isn’t due to sloppy form – the 31-year-old is training with a broken right hand. He’s just back from surgery having fractured his first metacarpal early in his December title fight with Max Holloway. The injury didn’t stop Volkanovski from clinching a shock victory to become the UFC’s new featherweight champion. And it definitely won’t keep him out of the gym. “Alex came back to training straight away,” says Chris Jaffrey, his strength and…

01/ Base Needs You want a weatherproof top that’ll protect you from whipping winds and keep you cool when the sun comes out. Made from soft merino wool, this versatile long sleeve T-shirt will keep you dry in any weather. Long Sleeve Crew T-shirt, R1 250 coremerino.com 02/ Dry Run Nothing will have you cutting your run short like sodden trainers. Salomon’s Alphacross trainers have a quick-drying upper, while the stud pattern on its soles will ensure that you keep your grip on mud and road alike. Salomon Alphacross, R1 599 salomonsports.co.za 03/ Free Mover A bulky jacket restricts your range of motion during bench dips and burpees. This softshell bodywarmer is windproof and allows for freedom of movement. It also has two handwarmer pockets. K-Way Vulcan…

The first thing you should do before your next outdoor training session is jump into the coldest shower you can handle and stay under for five minutes. Relax, keep your breathing steady, focus your mind and stick with it. If that sounds pretty punishing, you’re not wrong. But there’s a method to this madness. Counter-intuitively, an icy bath or shower can help you warm up before training. It flips your body’s internal thermostat, raising your metabolism and kick-starting your in-built heat-producing mechanisms. It also boosts the production of norepinephrine and dopamine, two hormones that shift your nervous system into a sympathetic state, which essentially means that it’s a great way to get hyped up before your workout, particularly when combined with a double espresso. But maybe you shouldn’t drink that…

As explained via the interactions between Will Smith (30 million Instagram followers) and Jaden Smith (12 million), annotated by Ana Homayoun, author of Social Media Wellness. Will posts a photo of himself and Jaden with the inspirational message “Parenting is a balance between letting go and holding tight.” Homayoun says: A great example of a fun post – as long as your child approves it first. Jaden debuts a music video; Will posts a clip and writes, “Why do I have to keep finding out on Instagram that my own son is dropping new videos?? This joint is FIRE!! Jaden, you’re on punishment.” Homayoun says: Self-deprecation takes the edge off promotion. But ask your kid prior to posting. Will posts an old family baby video of when Jaden cut his…

1. Tweak Your Posture Before your run, adjust the height and angle of your pram’s handlebars. You want your head, shoulders and lower back in alignment. This will help stabilise your core and prevent strain-related muscle fatigue. 2. Take the Easy Road Turning with a jogger stroller throws off your stride. Pick a route with as many straightaways as possible. When you do face a turn, pop a wheelie. Without the front wheel (or wheels), you can navigate the turn more efficiently. 3. Don’t Forget Fun (and Snacks) If your pram doesn’t have storage, rig the handlebars with a car pocket organiser and fill it with the goods: energy gels, books, toys, a premade smoothie, a small Bluetooth speaker for music.…

“Fostering confidence and strength while simultaneously encouraging humility and grace.” –@J_MarksTheSpot “I think it all comes down to balance. We balance our time between providing for our family financially & providing for them emotionally, our discipline with our compassion, our commitment to our partners & ourselves with our commitment to the kids. A balanced dad is a great dad.” –@Mr_Wimberly “Time. If you spend quality time with your kids, it’s the best gift you could give. When you give time to your kids, everything else seems to fall in place.” –@tonelantern “Realising that your children will never grow up the way you want them to. But you got their backs no matter what.” –@efmendo…

I AM A HELL OF A LUCKY GUY, and maybe would be even luckier if I had kids of my own. But to be honest I don’t have the balls for that. Literally. (Thanks, cancer.) The reason I consider myself fortunate is because I had the most incredible dad. From day one, he’s been my role model, and his wisdom helped me become the best version of myself. Every Sunday night I would phone him for a catch-up call. My first Sunday call after I had started my career as a naïve 20-something in advertising was full of angst and insecurities. Daunted by outspoken, bold personalities in a fairly arrogant industry, I struggled to see how the opinion of this young farm lad would even matter (or count). “Son, just…

Weapon of Choice: Barbell 37% Dumbbell 63% “To Bro or not to Bro?” Training with a buddy 42% Training solo 58% Muscle Method: Machine training 28% Freeweights 72% FOR THE RECORD 8HRS 15MIN 15S That’s how long 62-year-old George Hood held steady to break the world planking record in February this year. To top it off, he did 75 pushups afterwards... just for fun! MYTHBUSTER: You don’t have to lift heavier to get stronger. In velocity-based training, you add weight when you’re feeling good and lifting faster and dial it down when your speed is lagging. In a small study published in the Journal of Strength and Conditioning Research those who used velocity training showed greater strength increases compared to the traditional group. Favourite Moves on Leg Day Squats 47%…

ONGAMA MAFENUKA AGE: 22 OCCUPATION: Model LOCATION: Cape Town WEIGHT BEFORE: 90KG WEIGHT AFTER: 72KG TIME TO GOAL: 2 years When 22-year-old model Ongama Mafenuka noticed his bookings slowing down, he realised it was time to start working on his six pack in order to make his body work for him. 1 THE PROBLEM “When I started modelling I was getting booked quite often, but over time, things slowed down and I felt like I had reached a plateau,” says Ongama. Looking for more consistent work, he started taking a closer look at the models who were landing the most bookings. “I realised the only difference between them and me was that they were in great shape and had six packs. So there and then I committed myself to…

THE WILDCARD: Harley Davidson LiveWire The Bike Sounds like the worst idea in the world, right? An electric Harley Davidson. Peter Fonda is turning in his grave (yep, he died last year). So we drove it to see. Bottom line? It’s fantastic! Electric is the future and makes total sense, but we're not so sure the marque known for the loudest, heaviest bikes around is the ideal company to be touting it. Anyway, turns out it is super fun to ride; like with a BMW i3, you’ll be amazed at the instant acceleration and effortless overtaking. No clutch, no gears, just a crazy amount of torque from the bespoke Harley battery system and electric motor. Nothing, absolutely nothing, is going to touch you off the lights. The range is around…

01 GREEN GOBBLIN’ Some clichés ring true. Others do not. It’s not news that broccoli is a nutritional powerhouse. But it’s fake news that it amounts to nothing more than a tasteless side for your post-training Tupperware. By expanding your repertoire of brassica and updating your cooking methods, Michael Thompson, the head chef of Cub (lyancub.com), proves that you can make the nutritious truly delicious. It’s time you switched to green energy. A CALABRESE You probably know this variety as plain old “broccoli” and there’s a good reason you see calabrese in everyone’s trolley. Not only is it full of vitamins and fibre, but research says the sulforaphane fires up your brown fat tissue to spike your metabolism. B LONG STEM Calabrese’s skinny sidekick has a similar nutritional make-up…

1 Rub It In Grab the oil and give her a massage. It’s a great way to explore the erotic potential of often-neglected parts of the body. Geisha's Secret Collection Gift Set by Shunga (R799, desir.co.za) 2 Roll the Dice Sex dice will randomly tell you what to do to your partner – and where. They can feel contrived, but they’ll help diversify your repertoire and avoid hammering straight toward the big O. XXXtra Naughty Nights Erotic Dare Dice (R200, manicaa.com) 3 Rev Up the Fun A bullet vibrator works not only on the clitoris but also as a new form of stimulation for any erogenous zone you can think of, male or female. We-Vibe Tango Bullet Vibrator (R1 530, oliviagrey.co.za)…

Man in Black If you want to make a statement, go for a masculine black combo. The darkest denim you can get is known as “black-black”: its fabric is dyed on both sides. Team it with a white vest and a black Western shirt. The Big Easy My favourite way of styling double denim is with a textured knit or buttoned-up Oxford shirt. But don’t be afraid to pop the collar and roll up your cuffs to give it a relaxed feel. Blue Sky Thinking If you’re a little apprehensive about head-to-toe denim, choose an understated wash. A dark rinse will look smart whether you pair it with a button-down shirt or T-shirt. Style Tip: Break up the monotone vibes of an all-denim look by adding another classic piece like…

AFTER A HECTIC DAY, you probably don’t want to add even more to your to-do list. But having a super-quick strategy for washing and taking care of your face achieves the opposite: it can help you relax and be ready to take on tomorrow – and every day after – looking fresh instead of frazzled. In fact, science has shown that nighttime is the best time to double down on skin-care efforts. “During the day, your skin is in defence mode,” says dermatologist Dr Morgan Rabach. Your mug is getting blasted by the elements: harsh sunlight, city smog and your own face palm when you forget to file those urgent reports. In the evening, “the rate of [skin cell] regeneration doubles,” says Rabach, which means your face literally fixes itself.…

JUNE Raise money-savvy kids, power through your to-do list and bust stress with our MH-certified research and expert advice. 1 REAL INHERITANCE While your kid’s total assets amount to no more than a piggy bank and treasure trove of action figures, the little tyke has already developed serious emotional reactions to spending and saving dosh. And, according to new research, those responses are modelled after your own attitude towards money. A University of Michigan study looked at a group of 225 kids to gauge their reactions to spending or saving. Their answers were measured on the Spendthrift-Tightwad Scale. (Spendthrifts will make it rain, while Tightwads keep their savings under lock and key.) Much like adults, kids are four times more likely to fall into the Tightwad camp – which…

A1 Trap-Bar Deadlift. 4 sets x 4 reps A2 Box Jump. 4 sets x 5 reps Complete superset then rest 2 minutes. B1 Barbell Hip Thrust. 4 x 6 B2 Single-Arm DB Chest Press. 4 x 8 Complete superset then rest 2 minutes. C1 Single-Arm DB Row. 3 x 6 C2 Landmine Power Press. 3 x 8 C3 Cable Horizontal Wood-Chop. 3 x 10 Complete superset then rest 1 minute.…

Mobility Your injury risk is higher in the cold, when circulation is reduced and your posture is tenser. “Get movement into your joints and warm up your calves,” says Tracey. “This will cut your chances of an ankle sprain.” 1/ Calf Bounce Get into a downward dog position: your glutes high, back straight and head between your arms (A). Alternating legs, bend at each knee and raise your heel (B), before pushing it back down. Bounce from leg to leg for one minute, working through any sticking points. 2/ Single-Leg Jump Step back into a deep lunge (A). Shift your weight onto your front foot and jump up explosively, bringing your rear knee high, so you land on the working leg (B). Hit the ground softly, with your…

10°C to 15°C It might be chilly, but shorts and a tech tee will suffice. You’ll warm up fast, we promise. 5°C to 10°C Consider switching to a long-sleeved top. Tights under shorts advised for all but the hardiest. 0°C to 5°C It’s time for both the tights and gloves. And perhaps a headband to cover your ears,. -5°C to 0°C Brace yourself. Add a gilet or a second top, plus a beanie for those with less coverage on top. -10°C to -5°C We applaud your commitment. Throw on a windbreaker jacket, and don’t forget those Zippo hand warmers.…

THE SINGLE WORST question you can ask the parent of a small child is “When are you having another?” The second-worst question is a little less predictable and a lot more insidious. About a month ago, a younger, unmarried, unkidded colleague asked me what I had done that weekend. It was Monday morning and I was tired and I thought he might actually want to know, so I told him. First, I said, my wife and I took turns driving our three little kids to various sports practices and birthday parties and playdates. Then, I told him, I changed a ton of nappies and washed a few urine-soaked sheets. I told him about the pre-dawn PAW Patrol binge and the post-midnight check for monsters under the bed. I described the…

WHEN I’M WITH my kids, I require approximately 14 000 additional calories per day. Like cross-country skiers, parents struggle to take in all their requisite calories. This is why the OTSM (or “over-the-sink meal”) is essential. Eating over the sink serves several purposes. First, it reduces dirty dishes. Putting food on a clean plate before eating it is like making your bed before going to sleep. What’s the point? These are the mundane chores we’ve been brainwashed to believe will put us on the path to responsible adulthood. Second, the OTSM reduces waste and saves money. No need to budget extra funds for Dad’s dinner – most of my OTSMs are scrounged from my kids’ table scraps. As they eat, I circle the table like a buzzard. Then I bring…

1. Brighten Faces Your phone’s flash will wash you all out. Make sure there’s some light – the sun, a streetlight, a lamp – illuminating your family. Then, while you’re extending your arm, snap from a few different positions (left, straight on, right). One should work. 2. Shoot Fast, Edit Later Attention spans are limited. Use the live-photo function or HDR mode on your camera and snap. If you’re pausing to change settings or flip between filters, your next few frames won’t be as great as your first. 3. Don’t Spare the Rod As much as I hate them, selfie sticks work. They help you capture more of the background, giving your family selfies a better sense of place. Any cheapo rig will do.…

FOR LUGGING: Thule Sapling Having a kid doesn’t have to mean the end of your fitness ambitions. This carrier will keep your child comfy and give you the freedom to keep hiking. R5 499; thulestore.co.za FOR FILMING: GoPro Hero7 Does your phone have 8x slow motion and noise reduction? Is it smaller than your wallet? This is. R6 990; takealot.com FOR INTERACTING: Yoga Dice For a fitness fix that brings the family together, these dice give you a workout that will keep the kids entertained and you stretched out (in a good way). R320; takealot.com FOR SANITY SAVING: Tile Mate Hook the cracker-sized gizmo onto your keys, gym bag, or whatever else you lose. Hit the Tile app and the doohickey rings. R349; takealot.com FOR NOT…

1. Get on Their Level Shoot while standing and you’ll record kids’ heads, not faces. Move within 1.5 metres and crawl on the floor with them. Kneel, lie on your stomach or back – anything to capture the energy and expressiveness of their facial features. 2. Stop Interviewing Them “Tell Daddy what you’re doing” is a common camera-toting phrase. But it interrupts the child’s behaviour. Hold the camera off to the side, aiming it at them. If you forget it’s there, so will your kid, resulting in more natural, free-flowing videos. 3. Stick to the “One-Minute Rule” That’s how long your family videos should be, max. You can shoot a three- or four-minute video for yourself, but edit it down to 60 seconds for others. Even better: a montage of…