Innholdsfortegnelse for Mar/Apr 2022 i Men's Health South Africa

TRAIN YOUR MIND, BODY AND SOUL —that’s the tagline for our health section. Here at MH, we believe in a holistic approach to physical well-being, and that’s why we give you all the tools, the hacks, and motivation you could possibly need to build the body (and mind) you’ve always wanted. Let’s start with our newly created MH TRAINER section. There you’ll € nd a strongman workout plan (p.100) that’ll help you forge total body € tness in just 4 weeks. On our cover, we’ve decided to feature a regular guy who isn’t a model, celebrity or machine that spends his life in the gym. He’s a PPE Safety Specialist, who drinks beer and knows when to take a break like the rest of us. But he also manages to…

IN GOOD CONDITION Maintaining longer hair is all about conditioner; without it, brittleness ensues. We recommend Hask’s Repairing Conditioner. It contains argan oil and it prevents breakage and tangling by infusing the hair shaft with hydration leaving it frizz-free and soft. R125, clicks.co.za SUBTLE SUPPORT Styling longer hair can be a quagmire of expensive products, sticky hands and shiny foreheads. Not so with Beard Boys’ Sea Salt Matte Styling Spray. This formula will help give your locks texture and body, giving you a livedin, beach look minus the shine. Just a small spritz should be enough. R200, beardboys.co.za END YOUR DRY SPELL Longer hair is at greater risk of drying out. By employing a versatile player like Moroccanoil, you can mitigate your concerns without crowding your cupboard with products. Use…

WHO ARE YOU SUPPORTING IN THE CURRIE CUP? Serving the same old thing for game day? Check out page 46 for the ultimate rugby ribs and page 45 for a guac that (actually) rocks. What’s your favourite shooter? Tequila 50% Jagermeister 31% Flavoured Vodka 19% Tequila is a tried and tested favourite, but it’s good for more than just a shooter. Turn to page 51 to get in the mix of tequila’s new sunrise. HOW DO YOU START YOUR MORNING? ON PAGE 60, WE SHARE FOUR AT-THE-BREAK-OF-DAWN STEPS FOR ALL-DAY SUCCESS. DRINK A CUP OF COFFEE: 47% CHECK SOCIAL MEDIA: 26% HIT THE SNOOZE BUTTON: 18% SWEAT SESH: 9% HERE’S WHAT YOU ALL THINK OF NFTS 81% A gimmick 19% The future NFTs. Crypto. It’s a lot to wrap your…

“CRYPTO IS WEIRD,” says Sean Sanders, the CEO and founder of Revix. “But then again, everything was weird at one point in time.” That goes for the internet, email, Uber, Airbnb; strange concepts that are now normal—read: crucial—parts of our everyday lives. “The point is, with crypto, just like anything else, you don’t have to understand how it works, you just have to see what it can do,” he adds. Sanders’ company offers a more levelheaded approach to investing in these future “currencies”. There are many people, he says, who treat crypto like gambling, betting on fringe coins hoping for big gains. However, at Revix, you can buy into a so-called readymade basket of different coins, diversifying your investments the same way you would with a portfolio of more traditional…

30G THE PROTEIN If you go without a sugary rub or barbecue sauce, five plain ribs deliver 34 grams of protein and zero carbs for 435 calories. BUY IT This recipe calls for pork loin ribs, which tend to be the smallest of the rib varieties; each rack weighs about 600g to 900g. They’re richer than country-style ribs but have more meat than spare ribs—though you can use either of those here if you have a preference. COOK IT WHAT YOU’LL NEED 6 TBSP CHILI POWDER¼ CUP KOSHER SALT1 TBSP FRESHLY GROUND BLACK PEPPER1 TBSP GARLIC POWDER3 TSP DRIED OREGANO1 TSP GROUND CAYENNE1.3 KG PORK LOIN RIBS (AROUND 2 RACKS)EXTRA-VIRGIN OLIVE OIL NUTRITION PER SERVING: 575 calories, 34g protein, 22g carbs (1g fibre), 39g fat Ribs of Glory 1. In…

HERRADURA REPOSADO Aged longer than industry standard for 11 months, Reposado has a rich amber colour with notes of cooked agave, vanilla and butter. This additional time spent resting in charred American White Oak creates a smooth, sweet finish with a slight taste of spice. It’s true what they say; good things do take time. R679, makro.co.za MAKE THIS HERRADURA HORSESHOE MARGARITA 2 PARTS TEQUILA HERRADURA REPOSADO1 PART FRESHLY SQUEEZED LIME JUICE½-¾ AGAVE NECTAR (TO TASTE) Combine all ingredients and shake with ice to chill. Strain over fresh ice and garnish with a half-salt rim and lime. OLMECA AÑEJO Most Saffers’ first taste of tequila is Olmeca, and it’s a first choice for good reason. But this Añejo ups the ante a bit as it’s aged for at least thirteen…

TO AVOID Many of us turn to screens for relaxation, but digital engagement can be a hidden source of stress, says Chris Bailey, author of Hyperfocus: How to Be More Productive in a World of Distraction. 01 Checking the News “The news is designed to be engaging, so you keep watching, but that often means it provokes anxiety—the last thing most of us need in the middle of a stressful workday,” says Bailey. Scroll the headlines at set times, not intermittently. 02 Binge-Watching TV An episode or two of your favourite drama can distract your tired brain. But hours of it can interfere with sleep. A study in the Journal of Clinical Sleep Medicine found an association between frequent binge-viewing and increased fatigue. “The indispensable brain recovery tool is a…

Weekend mornings aren’t just made for pancakes and errand running. I bake into these mornings time to get a jump start on the week ahead and squash the Sunday scaries, which 80 percent of workers report feeling, according to a LinkedIn survey. I’ve found that the best antidote to what scientists call “anticipatory anxiety”—that nebulous, heart-racing dark cloud hanging over the upcoming week—is a game plan. Try this: DO THE WORST CHORE EARLY IN THE WEEKEND Knock out your have-to-doit-but-really-don’t-want-to chores first thing on a Saturday morning. “Tackling your most dreaded tasks as soon as possible will give you a feeling of success early in the weekend and prevent anticipatory anxiety from stealing joy over those two days,” says Katherine King, an assistant professor of clinical psychology at William James…

01 SINKING FEELING Alcohol affects your levels of neurotransmitters such as GABA, which is what causes the morning-after fear. Going teetotal rebalances your mental health, improving your sleep and easing anxiety. “It can take 72 hours to recover, mentally and physically, after a heavy session,” says Dr Ross Perry, director of Cosmedics. 02 GOOD AS NEW Your liver may have taken a lot of punishment by now, but don’t despair. “After four weeks sober, liver fat reduces by up to 15%,” says Perry. “After a few months, your liver can return to normal.” Alcohol also affects your kidneys, causing dehydration. This can be reversed, too. “You’ll notice a difference in your energy levels,” says Perry. 03 FUEL FOR THOUGHT It’s a myth that a heavy night out ‘kills’ your brain…

RETURNING TOin-person work may feel exciting, overwhelming, annoying, who knows. Personally, anytime I’m feeling sensory overload—and I live in the city, so this happens often—I do this very simple meditation based on a single word: and. There’s no need to sit cross-legged, close your eyes, relax—none of that. Just be right where you are, eyes open, in the midst of the stress and overwhelm and noise and crazy, and feel your chest rise and fall with one single breath. Realise that both of these things are happening: both the craziness and the simple feeling of being in this body, breathing, in this moment. You’re here; it’s now. Stuff is buzzing around and the mind is awake and aware. There can be a moment of stillness even in the middle of…

“A framed picture of my mother and myself. We lost her in August 2020 due to a long battle with cancer. I remember the great things about my past while also looking towards my future.”Josh Vervack “Coffee mugs. Virtual races have been all in on these in the gift bags. I have a collection that’s not welcome in the house, meaning they don’t match.”Brent Davies “I brought a lamp into my office from home with a warm white lightbulb. I feel much more relaxed and at ease in the morning.”Donny Mangen…

Want to banish any B.O. or bad breath that plagued you pre-Covid? Start with the right combo of Jack Black Pit Boss® Antiperspirant & Deodorant and a subtle cologne—we like Dior Homme or Montblanc Explorer Ultra Blue—and remember to never refresh in the office. (Use a cologne stick instead.) Scent your desk with an unlit candle that smells like vetiver to boost alertness or lemongrass to reduce anxiety. Keep bacteria-fighting mints on hand to kill bad breath instead of covering it up. And don’t reheat fish at work—ever.…

Sony WH-1000XM4 You’re paying for high-tech noise cancellation, plus smart features like speak-tochat technology and adaptive sound control. All with enough battery life for a full day of work. R6 599, incredible.co.za Gizzu 100W Mini DC 46Wh UPS Been left in dark about how to handle loadshedding like a corporate champ? Enter the UPS. This one can power various devices during a power outage. R1 399, incredible.co.za Bose Frames Tempo Go from work to workout with these high-performance sport sunglasses allows you to hear your music and your surroundings. Plus, you can take a call without messing with a headset. R6 600, takealot.com The Noisli App Career coach Stacey Staaterman suggests white noise to tune out distractions. She likes Noisli because its natural sounds (river, rain, wind) increase engagement and…

BALANCE CHO AND PRO Combine carbs and protein for long-lasting energy, says Marisa Moore, an integrative dietitian. Mix roasted, lightly salted sunflower seeds and dried blueberries in a small jar for a snack that’s sweet, salty and crunchy. Bonus: the unsaturated fats in the seeds will keep you feeling full. HAVE A MINI MEAL A favourite of Cara Harbstreet, registered dietitian of Street Smart Nutrition, is protein-and omega-3-rich tuna or salmon spread on sliced cucumbers or mini bell peppers. Drizzle with your favourite hot sauce for a tiny yet protein-packed meal. MAKE LUNCHABLES Jordan Mazur, director of nutrition for the San Francisco 49ers, suggests these key ingredients: shredded rotisserie chicken for lean protein; pistachios, walnuts, pumpkin seeds, dried tart cherries and dark chocolate chips for a healthy trail mix; and…

VINO SPIER CANNED SAUVIGNON BLANC (13% ABV) This refreshing, crisp, crushable canned wine has flavours of granadilla, fig and bell pepper. Perfect after a long day of work. BEER AND UNION FRIDAY IPA (6.5% ABV) Nothing says Friday work drinks like an ale quite literally named Friday. This Indian Pale Ale is easy drinking, bold and zesty. Go on, you earned it! COCKTAIL SHACKLETON FYNBOS VODKA ICED TEA (5% ABV) Fynbos is distinctly South African, so is Shackleton. This zero-sugar spirit cooler can be its own adventurous conversation starter.…

BUILD ’EM BIG Size matters. “There are huge benefits to having strong biceps,” says Clarke. Not only do they help to prevent injuries, they play a key role in all pulling movements. Load your arm cannons with Clarke’s advice: 01 PROPPING UP THE BAR The barbell biceps curl is your simplest starting point for elbow flexion. “Stand tall, with your feet and hands at shoulder width,” says Clarke. “Breathe out as you curl all the way to the top. Squeeze your biceps, then inhale as you lower over a count of three.” Take 40 seconds to complete 10-12 reps, rest for a minute and repeat for four sets. 02 GET IN A TWIST One of the biceps’ primary functions is to supinate, or rotate, the forearm. To bring maximum muscle into play,…

THE SHOW MUST GO ON, even in a pandemic. In June 2020, the South Korean boy band BTS took to a revolving stage to perform in front of 756,600 fans—none of whom was actually there. The largest ticketed online concert of all time, “Bang Bang Con” gave its viewers multiple camera angles to choose from and the option of broadcasting their applause. Audience members were offered virtual “lighting sticks” to wave around, as well as access to a live chat, presumably to simulate the kind of conversations they would have had with fellow devotees at a brick-and-mortar venue. But as successful as the gig was (it took in more than R290 million), was it… well, a gig at all? In 2018, brain activity measurements conducted by the University of Ontario…

COLLAGEN Harvest Table Collagen Creamer (R515). A serving has 3.4g of collagen peptides for joints and skin. But hold the sugar: it harms collagen, says Dr. Imran Khan of Chelsea Pharmacy Medical Clinic. POLYPHENOLS Most, if not all, coffee contains polyphenols which can (supposedly) help manage blood pressure. The jury’s still out as to whether this offers any real advantage, though. SHROOMS GOODMIND Functional Mushroom Satchets (R475).Its mushrooms include lion’s mane, which contains properties that may “relieve anxiety and help with focus,” says Dr Khan. ALLROUNDER Four Sigmatic Mushroom Coffee Mix with Lion’s Mane (R370). Made with farm-grown and wild-harvest mushrooms, chaga extract and rhodiola rosea, this morning brew is the pre-dawn kick you need to seize the day.…

ONCE A SEMI-PROFESSIONAL rugby player, Deon was no stranger to the gym. However, as a veteran of the hooker position, the teacher had to keep his weight up. That meant big meals and big weightlifting sessions. But when the rugby came to an end, his diet didn’t change. “I kept lifting, but the intensity wasn’t the same,” he admits. “And I continued to eat as I always have.” The result: he started packing on the flab at a rapid rate. THE WAKE-UP CALL Deon can’t pinpoint a specific moment that he knew he had to turn his life around. “I just slowly got to the point where my self-esteem and confidence tanked,” he says. “It got so bad that I didn’t even want to take any photos with my then…

TODAY, WITH THE POPULARITY OF cycling on a high and bike production at maximum capacity worldwide, bikes are more accessible than ever before. But with great popularity comes the great desire to upgrade. Following the N1 principle of bike ownership—that the correct number to own is N (the number you currently have) plus your next purchase—trading up is constantly on a cyclist’s mind. With the price of a “serious bike” standing at around R35 000, the first thing you need to decide is what you’ll use it for. After all, there’s little point investing in a peloton-worthy model if you’re only riding every other weekend. Before carbon fibre frames became de rigueur, aluminium was the default. For amateur riders, the relative lightness and stiffness of an aluminium frame make it…

SUSTAINABILITY isn’t just a buzzword, it’s the future. Without urgent intervention, we’re headed towards a climate crisis, one that could mark the end of our existence. It’s grim. But it’s not inevitable. Recalibrating how you approach your everyday life, from what you to eat to what you drive to what you wear, is a fundamental part of mitigating this planetary disaster. Fortunately, adidas is at the forefront of big brands jumping on the—appropriately upcycled—bandwagon of sustainability. With a new line of apparel spun from recycled plastics, the shoemaker has now released its latest iteration of the much-loved Ultraboosts featuring many elements manufactured from sea-salvaged plastics. The PRIMEKNIT upper, for example, is specifically engineered to prevent blisters, and the BOOST midsole provides better energy retention. Both are proof that the switch…

IN THE SHORT SPACE OF a single year, we witnessed the explosion of a segment. We’re dubbing them the budget-friendly compact SUVs of 2021—and it will forever be the year that gave us five gems in particular, all debuting under R250,000. We’ll begin with the plucky tyke from France. 1 RENAULT KIGER It can be had as cheaply as under R200k for the non-turbo base model. But for a better example of the breed, you’ll want to shop closer to R250k for the Zen model. This comes with far more tech and the turbocharged version of the 1 litre engine. The Kiger has two jobs. First, to be a competent rival in this brimming segment, but also to replace the Renault Sandero range that came before it. Hence it’s affordability. Then…

YOUR HEART PUTS UP WITH A LOT. It’s your hardest-working muscle, beating an average of 100,000 times every day to get you through your Spiderman-pushup set, your digital cruise through your socials and your oh-shit-that-was-due-yesterday moment. Though you might like to think it’ll keep pumping forever, some parts of your daily routine are extending its life (and yours) while others could be shortening it. Discover what your day is really doing to your heart—and how to make its job easier. WHAT YOUR HEART IS DOING WHEN: YOU SIT DOWN (TO WORK… AND WORK… AND WORK) WHEN YOU’RE SITTING at your desk writing an email, scrolling through cricket stats, or catching up on Succession, your heart is on something like cruise control. It’s beating roughly 60 to 100 times a minute—less often…

EARLY IN HIS medical training, pulmonologist Dr. Anand S. Iyer, 35, knew that strong lungs are critical to good health. But ever since he began working in an intensive care unit, and having recently treated people with severe COVID-19—putting them on ventilators, handling end-of-life care, and witnessing the long-term impact on their lungs in his clinic—“I’ve gained a whole new respect for lung health,” he says. Here’s what he does to breathe easier (and better). 1. HIIT IT I knew I needed to change my lifestyle a few years ago when I had to run to a code-blue emergency and arrived out of breath. That was my clue to drop the 9kg I’d gained in medical school and work on improving my lung and cardiovascular health. Now I do HIIT…

Back but Better WE TENDto talk about the pandemic as a collective experience. We went through this. We made it work. For the first time in history, everything about working changed for everybody. We were beamed up from our offices and into our homes one week in March. Only it wasn’t collective. Each experience was singular. No one went through the same thing. For some of us, it was quieter, less anxiety inducing, easier. Kind of… nice, actually? For some of us, it was hell. Being in a tiny apartment in the city with two kids under the age of five is just not the same experience as having a dedicated second-floor office in the suburbs. Instead, think of the past two years as a work project. In March 2020,…

“Instead of commuting, I started running each morning before work. I’ve dropped 13 kilograms. Now that I’m back at the office, I am continuing my morning runs.”Tim Anderson “I started making my daughter pancakes for breakfast. It made me feel so good to make her happy. Now I make a batch Sunday night and heat some up each day [so they’re] fresh.”Christopher Beardsley “Writing in my journal: I’ve found that I have better clarity to reflect on the previous day in the morning, to help me think through what accomplishments or challenges I got done.”Bill George…

YOU’VE ALREADY proved you can work smarter and remain productive. To avoid getting sucked back into always-on mode, here are nine work-life hacks that we use in the Men’s Health office. 1. Keep your work calendar updated, including blocks of time for heads-down work. Less “free time” equals fewer time sucks. 2. Set your phone’s alarm for the scheduled end time of any meeting that might run over. When it goes off, it will signal that time is up, alerting the meeting organiser in a way that won’t blow back on you. 3. If you get an hour for lunch, stop working for an hour and recharge! The workday is a marathon, not a sprint. 4. Set a hard leave time by booking a workout class or joining a carpool.…

CORE MERINO SHORT SLEEVE CREW T-SHIRT This shirt’s cut is flattering and forgiving for every body type, with natural breathability. Works as an undershirt or on its own if the office heats up. Plus, they’re a local brand! R1 000, coremerino.com UNDER ARMOUR CHARGED COTTON® BOXERJOCK® It has the soft feel of natural cotton, but dries much faster and stretches way more. Bonus: it’s a 3-pack! R899, underarmour.co.za FALKE DRYNAMIX SOCKS These are durable enough for the gym and will still look smart with loafers. Whatever the occasion, you can expect to have extra support, moisture release and a dash of style. R199, capeunionmart.co.za…

AT WORK LUME CUBE BROADCAST LIGHT IN GKIT This compact light with an extended run time packs up as easily as it suctions onto the top of your computer screen. You can adjust it to cast warm or cool light. R2 299, firstshop.co.za ELEVENPAST TOUCH SENSOR LED DESK LAMP WITH CHARGER This easily adjustable light has different colour temperatures and a dimmer switch to save your eyes and help you focus, and it has a touch sensor. Plus, it has a built-in wireless phone-charging pad. R899, elevenpast.co.za ON THE GO LUMINA CLIP-ON SMART PHONE SELFIE RING LIGHT This ring light is pocket-sized, rechargeable, and brightness adjustable—aka the perfect portable ring light. R169, takealot.com TAOTRONICS CL02610” SELFIE RING LIGHT Offering 160 vibrant LED lights, this light has a bluetooth remote shutter…

7am GET UPBEAT AND AT ’EM Stress can cause you to reach for junk at breakfast. So kick things off with a mellow, positive vibe. “Graceland Too,” by Phoebe Bridgers “My Sweet Lord,” by George Harrison “Fireman,” by Katy Kirby 12pm FIND YOUR MIDDAY MOJO Tune in to some relaxing, immersive music to slow your heart rate and help you take a much-needed breather. “Bonny Light Horseman,” by Bonny Light Horseman “Not in Our Stars,” by William Tyler “My Little Brown Book,” by Duke Ellington and John Coltrane 3pm AMP YOUR AFTERNOON Higher-BPM jams will get your heart rate jumping. “Let It Happen (Soulwax Remix),” by Tame Impala “All My Life,” by Foo Fighters “Levitating,” by Dua Lipa 6pm SET A NEW MOOD Variety can help you decompress. Try these…

TRY A HEARTY SALAD IN A JAR, says Moore. Build it from the bottom up: start with a vinaigrette, then add chickpeas, carrots, tomatoes, olives, and cucumbers. Add feta to the top for a salty, tangy finish. Close, and shake when ready to eat. REINVENT YOUR SANDWICH. Slapping protein and a salad’s worth of greens between whole-grain bread works well, too: try ham or canned tuna, topped with sprouts, cucumbers, leafy greens, avocado, and tomato. MAKE A HEALTHY CHEESE BOARD, says Harbstreet. Go with hard cheeses like cheddar and Gouda and a soft cheese like cottage. Pair pita bread or crispy crackers with jerky or low-sodium deli meats. Then toss in pistachios and blueberries.…

1. It can build muscle as effectively as machines and free weights. A study by the University of Valencia found that muscles respond to strength training with resistance bands just as well as free weights and machines. Research in the Journal of Human Kinetics supports this, as it analysed muscle activation during upper-body strength training exercises with resistance bands versus the same movement done with free weights. The study found that the results were similar due to the instability created by the resistance bands causing muscle fibres to ‘fire’ during exercise even more than they would with free weights. 2. It will improve your flexibility. A 2019 study in the Journal of Sports Science Medicine showed that rugby players who used elastic bands in a five-week training programme improved their…

01 LAY IT DOWN Stand tall and take a deep breath. Push your hips back and squat—hold your arms out in front of your body and continue until you’re sitting on the floor. From here, roll backward, lifting your feet and hips off the ground. Place your hands flat on the floor behind your head and push the ground away. Roll forward until both feet touch the ground and stand up. 02 FROM BACK TO FRONT As soon as you’ve got your balance, squat and place both hands on the ground. Jump your legs directly behind you, so you finish at the top of a press-up position. Lower your chest to the ground before pressing back up explosively. Jump both feet back towards your chest and jump into the air, touching…

“Investors should be looking at long-term planning: the boring stuff like life insurance.” FROM CHANCERS TO FINANCIERS and tech figureheads, a scroll through your social feeds can make it seem like everyone’s cashing in on crypto. The number of users is estimated at anywhere up to 5.8 million. But before we get to your question, let’s address a common query: what is cryptocurrency, anyway? Simply put, it’s a digital currency that has no physical form and isn’t regulated by traditional institutions, such as your bank. “Cryptocurrencies do not have intrinsic value, which is among the reasons for their incredible volatility,” says Mohammad Uz-Zaman, a cryptocurrency expert at ADL Estate Planning. “Because of this, they are not recognised as legal tender.” Explain, then, Elon Musk saying Tesla is ‘most likely’ to…

I need at least 45 minutes, right? Not at all—some is better than none! A recent study found that just 20 minutes can be as good for metabolic health and heart function as longer bouts. It adds up, too; 20 minutes a day equals three 45-minute sessions a week. I have a spare window: how do I make the most of my 20 minutes? Work to a loose weekly plan. I’d do a mix of three strength workouts, two HIIT or Tabata sessions and two steady-state cardio, mobility or yoga sessions. Schedule where you can. So, I can blast out a short session after work and be done with it? Well, ideally, you’ll train before work. Doing it first thing will help you make healthier decisions for the rest of…

WHEN WE talk about strong skin, we’re essentially talking about collagen, the body’s main structural protein. “Collagen provides strength and elasticity,” says dermatologist Dr. Ife J. Rodney. But our bodies can start steadily losing it as early as our 20s, leading to signs of aging and dull, sullen complexions. The goal of any skin-strengthening regimen is to slow down collagen loss and speed up the production of new collagen. Think of the following routine as a protein shake for your face. Your skin is made up of 75% collagen, but after the age of 25, collagen synthesis reduces at a rate of 1.5% a year and after the age of 45, your collagen levels may have fallen by as much as 30%. PEPTIDES Collagen is a protein made up of…

CRYPTO ART APPAREL Featuring T-shirt and hoodie designs created by local artists, the founders of Crypto Art are on a mission to bring African digital art to the world through their storefront and dedicated online gallery. This hoodie is made from 100% brushed cotton fleece, giving it a softer feel (and protection against pilling). Grab yours at cryptoart.co.za JBL FLIP 6 BLUETOOTH SPEAKER This easy-to-use Bluetooth speaker produces loud, high-fidelity sound and is durable enough to take just about anywhere. With the design protecting the innards from dust and water, the Flip is the perfect purchase if you're an outdoorsman or have a camping trip lined up on your itinerary. Our favourite features: the equaliser function lets you tailor your sounds to your liking and the PartyBoost mode lets you…

1 START WITH GOOD AVOCADOS. Unripe ones result in guacamole you have to chew. Overripe ones emit a musty, dirt-like aroma. Avoid all this by testing: gently press on all parts of the fruit; the flesh under the skin should yield slightly. If the stem cap is still there, try to wiggle it off. If it dislodges and you see green, not brown, the avocado is good to go. 2 KEEP IT STUPIDLY SIMPLE. No mango. (This isn’t a fruit salad.) No peas (because why?). Just scoop the flesh of 2 avocados into a bowl and then add 2 Tbsp diced white onion, 2 Tbsp chopped coriander, 1 Tbsp freshly squeezed lime juice and salt, to taste. If you want some heat, okay, go ahead and add diced jalapeño or habanero, 1…

176k The number of hectares of South African land dedicated to growing fruit. Grapes take up 15% of this sizeable soil real estate. Gramme for gramme, fruit is higher in gut-filling fibre, which promotes healthy fat loss: up to 15g per 100g. Leafy veg lags behind with up to 4g in the same portion. 15G Concerned about fruit sugar? Don’t be a melon. Fibre slows the release of fructose to your liver, avoiding fat storage. Stick to whole fruits rather than juices. Pectin, a prebiotic in the cell walls of fruit, reduces “bad” LDL cholesterol without affecting “good” HDL cholesterol, reports the American Journal of Clinical Nutrition. Perfect as snacks or porridge toppers, berries are “the highest in antioxidants and polyphenols”, which reduce your risk of cancer, says nutritionist Jenna…

WHEN YOU CRUSH IT in the weights room, you know better than to go back out and do the same thing again the next day. You’ve got to off set those high-octane workouts with ‘rest’ days of low-intensity activity to help pummelled muscles bounce back more quickly than they would if you just recovered on the couch. Same goes for your brain. Hustling 24/7 turns it into mush, too. And it appears that the best way to un-mush looks a lot like the recovery techniques you apply after the gym. Which means they require a little energy and a bit of strategy. Last year, research published by scientists including Dr. Andrew Bennett, who has studied management techniques and employee wellbeing, found that even 10 minutes of intense concentration was enough…

WE’VE ALL BEEN THERE—those blurry, bleary, chaotic mornings when we curse ourselves for not going to bed earlier or not getting up earlier. But what if it’s possible not only to make morning the best part of your day but to actually own it? Owning your morning isn’t about rising earlier than you usually do. It’s about using the first few hours after you wake up as a warm-up that will prime you for all the twists and turns—and possibilities—in a day. No matter what your current beginning-of-the-day routine looks like (and whatever time “beginning” is for you), you have the power to transform it into a healthier, happier experience. “A solid morning routine offers you control and peace of mind,” says Dr. Mary Kelly, the CEO of Productive Leaders.…

1,015 BPM Moby’s “Thousand” holds the Guinness World Record as the fastest-tempo single ever released. FAST FORWARD Rapid beats can boost your performance by up to 15%, helping you train at a higher intensity with lower perceived exertion… Need a lift between warm-up and WOD? According to Sheffield Hallam University, music paced between 125-135bpm made people feel more driven during rest. 125-135 BPM If you find it hard to get started, stick to a rapid BPM. In one study, almost a third of people said that beats were a powerful motivator to get a workout under way. 30% A Canadian study found that you can enhance your HIIT workouts through the process of “entrainment”, in which your brain syncs your body with fast music. 639 YEARS A performance of As…

MOST OF US used to live two very distinct lives. There was Work You and Home You. We became whoever served us best upon arrival—even if we complained about the journey. But if you are part of the 56 percent of South Africans surveyed by Old Mutual in 2021 who are now working from home at least some of the time, you might actually be missing your daily commute—or at least missing the mental-health benefits of your commute that you may not have even recognised before. A commute can be a calming ritual that reduces anxiety and helps you be more productive or relaxed, according to researchers from Harvard, the University of Michigan, the University of North Carolina and the University of Zurich. Just thinking about the tasks ahead can…

FOR MOST OF the past decade, Billy Eichner has operated at breakneck speed. “I have a very full, chaotic life,” he says. Eichner has filled that life with work—writing, pitching, acting, auditioning, producing and screaming at strangers on his madcap game show, Billy on the Street—rarely taking a minute to breathe. So there was some panic when, four weeks before he was set to begin shooting Bros, a star vehicle for Eichner that he’d written with Nicholas Stoller and that Judd Apatow was producing, all production in Hollywood ground to a halt. But as he begrudgingly settled into quarantine, Eichner discovered something more productive: peace. “I remember in those first few weeks of Covid, I went back and I watched Groundhog Day and Broadcast News,” he says. “I was able…

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Has working from home shown us how to be more productive? People are realising the importance of little breaks throughout the day. If you’re an Olympic athlete training your body, or you’re a knowledge worker focusing on a spreadsheet, the sweet spot for work is between 30 and 90 minutes, followed by breaks of five to 30 minutes. It’s almost like interval training. How can we treat work like interval training in an office? Instead of one-hour meetings, schedule 50-minute meetings. Instead of 30-minute meetings, schedule 20-minute meetings. Use these ten-minute periods to take a walk around the office. Do the stairs once or twice. Listen to music. It doesn’t have to be physical. What are some other productivity hacks? Power naps work for some people, absolutely. Do we have…

SQUATS AT YOUR DESK? KINDA. Making work its own workout can burn an extra 800 calories per day, says trainer Joey Thurman, author of 365 Health & Fitness Hacks That Could Save Your Life. Take a call outside the office for more gains. Shoot for brisk but not breathless. *According to the Compendium of Physical Activities, using 90 kilograms the average man’s weight as the baseline. INCHWORM TO SCORPION STRETCH Place your hands on the floor and gradually shift into pushup position. Lower your chest to the floor, then lift your left leg in the air and reach it over to your right side, twisting your hips as you do. Aim to touch your left leg to the floor. Reverse the leg movement and repeat on the other side. Do…

MANY PEOPLE may feel “a bit lost” and “unsettled” as they transition back to the office, says Darcy Gruttadaro, the director of the Centre for Workplace Mental Health. But you’ve got this. And in case you have any doubt, Men’s Health asked more than 100 MH MVPs—our subscribers—for their own return-to-work mantras. Here are three of the greatest to remember—and repeat as needed: “I can do anything from anywhere.”Christopher Simone “Don’t go back just to have things be as they were before; go for better.”Scott J. Clark “Stick to the schedule and leave ‘work’ at ‘work.’”Ken Conway There will still be new challenges. For those who are continuing to work from home part of the week, flipping back and forth between isolation and socialisation can be jarring. But you’ve already…

Our workout expert: Rory Allen @roryallenacm L3 Qualified Personal Trainer and Coach at Training Space LTD 01 / HIGH PULL Stand tall with one end of the band under your feet and the other in both hands in front of your hips (A). Pull your elbows out and up towards your ears, lifting the band to your chin without shrugging your shoulders (B). Lower and repeat. 02 / ISOMETRIC DEADLIFT With the whole of a band under both of your feet, bend down to grab each loop (A). Contract your core, pull up for the first few centimetres of a deadlift and hold, working against the band (B). Tense your body, then release. 03 / PULL-APART With your arms stretched out in front of you, grip the full band in…

The deadlift may be the king of lifts, but single-leg variations are stepping up to the plate. Training each leg individually fires up your stabilising muscles and addresses strength imbalances, helping you build new power in your quads, glutes and hamstrings. But what the single-leg deadlift giveth, poor form taketh away. Balancing on one leg is tricky, and adding weight stresses your lower back. This move takes care of all that. Grounding your back foot boosts your balance, says strength coach Luka Hocevar, while the trap bar brings the weight closer to your centre of gravity. The band adds tension only at the top of the rep, where you’re least susceptible to injury, Hocevar continues. Aim for eight reps per leg, controlling your descent for three seconds, before exploding back…