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74 Articles

“I’M GAY.” Quite possibly two of the hardest words any person may have to say – to their family, to their friends and colleagues, and even to themselves. And while the world is certainly a kinder place than it has been, living as a member of the LGBT+ community still carries significant risk for many. Simply to exist as an LGBT+ person in 2022 requires strength, bravery and resilience. Cultural, religious and political beliefs pose often life-threatening dangers to many LGBT+ individuals in countries where homosexuality is outlawed and discrimination is rife. Here in Australia, the situation is better but far from perfect. In 2022, while a pandemic raged, a sitting government chose to prioritise an effort to legalise discrimination against LGBT+ individuals. And we’re still dealing with media outlets trying…

THE BIG QUESTION Q I never know what to say when someone tells me bad news. Little help?! – HB First, don’t say anything at all. Listen. This person is sharing information because they feel comfortable sharing it with you. A shorthand strategy to use is: let the other person do 80-90 per cent of the talking. When it’s time to say something, try asking questions. Here’s another technique of psychologists: curiosity before judgment. Say someone tells you about a loss in the family. “I’m sorry to hear that” isn’t a bad thing to say. But it’s good to follow up with a question like, “What were they like?” Sometimes saying the right thing is hard. But as long as you’re not passing judgment, your friend should forgive any awkwardness.…

“I’M GAY.” Quite possibly two of the hardest words any person may have to say – to their family, to their friends and colleagues, and even to themselves. And while the world is certainly a kinder place than it has been, living as a member of the LGBT+ community still carries significant risk for many. Simply to exist as an LGBT+ person in 2022 requires strength, bravery and resilience. Cultural, religious and political beliefs pose often life-threatening dangers to many LGBT+ individuals in countries where homosexuality is outlawed and discrimination is rife. Here in Australia, the situation is better but far from perfect. In 2022, while a pandemic raged, a sitting government chose to prioritise an effort to legalise discrimination against LGBT+ individuals. And we’re still dealing with media outlets…

ASK THE GIRLS IN THE OFFICE

Q I keep getting ghosted by girls after a couple of dates. A friend suggested it might be because I come on “too strong”. What’s the line between a guy being enthusiastic and romantic and being too ‘full-on?’– SR Becky: Okay, well, everyone’s version of “full-on” is going to look different. But I think we can all agree on some universal no-nos after a few dates. Nik: Yep. It also requires reading the other person’s enthusiasm level. Becky: Don’t be overly affectionate, needy or demanding. And DEFINITELY don’t be dropping the L word. Nik: A certain energy is great, but just be chill, SR. The first few dates, you’re getting to know someone as a friend first, so take it easy. Becky: For sure approach these early dates with confidence and keenness, but let her…

ASK THE GIRLS IN THE OFFICE

SUBDUE DEPRESSION… IN A SINGLE WORKOUT!

YOUR MONTHLY DOWNLOAD OF THE LATEST LIFE ENHANCING RESEARCH THE BENEFITS OF moving your body to alleviate mental malaise are well established. But while numerous studies have found raising a sweat to be broadly effective at helping to bust the blues, just how impactful is a single workout to that same end? Researchers at Iowa State University sought to answer that question, drilling down on the effects of intense exercise on mood. Their rather astonishing finding? A 30-minute workout may reduce depressive symptoms for up to 75 minutes post-workout, potentially amplifying the benefits of conventional psychological therapy. “A lot of previous research on the effects of exercise on mental health have used very broad measures of wellbeing, ” says Jacob Meyer, a professor of kinesiology at ISU. “What we were interested in, specifically,…

SUBDUE DEPRESSION… IN A SINGLE WORKOUT!

PUT LIMITS ON MINDFULNESS. IT’S A THREAT TO YOUR CHARACTER

SOME DISTURBING NEWS for those of us who like to meditate to help manage life’s daily pressures: your mind may not be the pristine refuge from the craziness of today’s 24/7 hyperconnected world you thought it was. That’s because time spent idly wandering your cranium-sized kingdom while focusing on your breathing isn’t the sure-fire escape from anxiety that we’ve been led to believe it is. The problem is a rather inconvenient one: mindfulness could make you a selfish prick. That’s the finding of research out of the University of Buffalo – and it delivers the first blow to the practice’s hitherto saintly reputation. It’s a warning that may have far- reaching consequences for the multibillion-dollar global wellness industry of which mindfulness is a central pillar. “Mindfulness can make you selfish,” says Dr…

PUT LIMITS ON MINDFULNESS. IT’S A THREAT TO YOUR CHARACTER

THE BIG QUESTION Q I never know what to say when someone tells me bad news. Little help?! – HB First, don’t say anything at all. Listen. This person is sharing information because they feel comfortable sharing it with you. A shorthand strategy to use is: let the other person do 80-90 per cent of the talking. When it’s time to say something, try asking questions. Here’s another technique of psychologists: curiosity before judgment. Say someone tells you about a loss in the family. “I’m sorry to hear that” isn’t a bad thing to say. But it’s good to follow up with a question like, “What were they like?” Sometimes saying the right thing is hard. But as long as you’re not passing judgment, your friend should forgive any awkwardness.…

DROP THE TOUGH GUY ACT AND FEEL YOUR BROKEN HEART

IN THE 1996 film Swingers, an aspiring actor, Mike, played by Jon Favreau, and his motormouth mate, Trent (Vince Vaughn), spend their nights frequenting hip LA bars looking for women. Mike is trying to get over the bust-up of a six-year relationship that emotionally levelled him. Trent is determined to get his friend out of his funk by constantly telling him how “money” he is and encouraging him to pounce on “beautiful bunnies”. The problem is, Mike isn’t in the right headspace. When he does manage to get a woman’s number, he can’t wait the requisite “two days” mandated by Trent to call her, instead buzzing her as soon as he gets home and leaving cringey messages on her answering machine. Predictably, he’s rebuffed, plunging him into a deeper state…

DROP THE TOUGH GUY ACT AND FEEL YOUR BROKEN HEART

YOU, ME, THE POPE, your butcher – we’ve all had those moments when we stop what we’re doing, fall silent, and ask ourselves, How could this be? How could I have gotten from where I once was (Point A) to where I am now (Point B)? It’s a universal experience, absolutely, but it’s going to be more intense for some than others. And it’s hard to imagine that many have felt it more powerfully than has Peter Bol. You’ve probably absorbed snippets of Bol’s background. How he was born in Khartoum, Sudan 28 years ago amid a civil war. How, via Egypt, he arrived in Toowoomba as a boy with no English or interest in running. That was his Point A. His Point B was the Tokyo Olympic Stadium last August. It…

ASK THE GIRLS IN THE OFFICE

Q I keep getting ghosted by girls after a couple of dates. A friend suggested it might be because I come on “too strong”. What’s the line between a guy being enthusiastic and romantic and being too ‘full-on?’– SR Becky: Okay, well, everyone’s version of “full-on” is going to look different. But I think we can all agree on some universal no-nos after a few dates. Nik: Yep. It also requires reading the other person’s enthusiasm level. Becky: Don’t be overly affectionate, needy or demanding. And DEFINITELY don’t be dropping the L word. Nik: A certain energy is great, but just be chill, SR. The first few dates, you’re getting to know someone as a friend first, so take it easy. Becky: For sure approach these early dates with confidence…

ASK THE GIRLS IN THE OFFICE

… I TRY TO PACK ON MUSCLE?

01 STRENGTH AND SIZE Getting hench takes work, says Laura Hoggins, an award-winning PT and director at The Foundry Gym. “The process that builds muscle is known as hypertrophy; it’s the adaptation our muscles experience when faced with a progressive overload, ” she says. When we’re consistently pushing our limits during resistance training, our guns repair and grow bigger to better handle our future efforts. “You can train with a variety of weights and rep ranges – you just need to be lifting close to failure.” 02 COMPOUNDS ARE KING “Structure your sessions around big multi-joint movements – squats, pull-ups, deadlifts etc, ” says Hoggins. They’ll fire up your large muscle groups. “You don’t have to add weight every week; try increasing time under tension.” Combine these with moves such as rows and…

… I TRY TO PACK ON MUSCLE?

CARRY ON LIFTING FOR A SOLID CORE

FROM THE BASIC farmer’s walk to yokes and hefting heavy sandbags, loaded carries are a staple of strongman-style training and can improve almost every aspect of your physical prowess. However, in lieu of specialist equipment, we often scrape around for poor substitututes, limiting ourselves to the heaviest set of dumbbells we can find in the gym. Enter the Zercher carry. Requiring just a loaded barbell, and giving you the ability to go heavier than most mortals can, the Zercher carry hits nearly every muscle in your core. It builds strength, stability and anti-flexion – ie, the ability not to fold up like origami under a heavy load – which is vital in training and handy in daily life. “Zerchers don’t just hit your core, they build the postural muscles in your upper back…

CARRY ON LIFTING FOR A SOLID CORE

IS THE MIND DIET A BRIGHT IDEA?

WHAT IT IS MIND is short for MediterraneanDASH Intervention for Neurodegenerative Delay. (Yeah, a doozy.) Basically, on the MIND diet you’re taking in bushels of brain-aiding grains, greens, berries, fish and even a little wine. This isn’t some Internet fad, either – nutritional epidemiologist Martha Clare Morris created the MIND diet based on her decades of brain research. Morris built it specifically to prevent Alzheimer’s in people 65 and older. THE PROMISE The MIND diet will delay brain decline and slow the onset of dementia, proponents say. By eating more foods loaded with omega-3 fatty acids and disease-fighting antioxidants and fewer inflammatory foods (butter, cheese, red meat), you’ll increase brainpower. And MIND is easier to follow than the Mediterranean diet alone, which can be restrictive and requires you to eat fish, like, every…

IS THE MIND DIET A BRIGHT IDEA?

SUBDUE DEPRESSION… IN A SINGLE WORKOUT!

YOUR MONTHLY DOWNLOAD OF THE LATEST LIFE ENHANCING RESEARCH THE BENEFITS OF moving your body to alleviate mental malaise are well established. But while numerous studies have found raising a sweat to be broadly effective at helping to bust the blues, just how impactful is a single workout to that same end? Researchers at Iowa State University sought to answer that question, drilling down on the effects of intense exercise on mood. Their rather astonishing finding? A 30-minute workout may reduce depressive symptoms for up to 75 minutes post-workout, potentially amplifying the benefits of conventional psychological therapy. “A lot of previous research on the effects of exercise on mental health have used very broad measures of wellbeing, ” says Jacob Meyer, a professor of kinesiology at ISU. “What we were…

SUBDUE DEPRESSION… IN A SINGLE WORKOUT!

PUT LIMITS ON MINDFULNESS. IT’S A THREAT TO YOUR CHARACTER

SOME DISTURBING NEWS for those of us who like to meditate to help manage life’s daily pressures: your mind may not be the pristine refuge from the craziness of today’s 24/7 hyperconnected world you thought it was. That’s because time spent idly wandering your cranium-sized kingdom while focusing on your breathing isn’t the sure-fire escape from anxiety that we’ve been led to believe it is. The problem is a rather inconvenient one: mindfulness could make you a selfish prick. That’s the finding of research out of the University of Buffalo – and it delivers the first blow to the practice’s hitherto saintly reputation. It’s a warning that may have far- reaching consequences for the multibillion-dollar global wellness industry of which mindfulness is a central pillar. “Mindfulness can make you selfish,”…

PUT LIMITS ON MINDFULNESS. IT’S A THREAT TO YOUR CHARACTER

LAMB OF THE GODS!

30g THE PROTEIN A 170g serving of roasted leg of lamb provides about 40 grams of protein for 1640 kilojoules. It’s also an excellent source of blood-boosting vitamin B12 and immunity-aiding zinc BUY IT Leg of lamb can come bone-in, which won’t grill well. Ask the butcher to debone the leg and butterfly the cut. They’ll slice it in half about three-fourths of the way through, so it opens like a book and grills in half the time. Marinated Leg of Lamb with Garlic, Yoghurt and Fennel WHAT YOU’LL NEED (SERVES 4) • 900g boneless leg of lamb• 1 cup Greek yoghurt• 2 garlic cloves, roughly chopped• 1½ Tbsp whole fennel seeds, roughly chopped• ¼ tsp crushed red-pepper flakes• 1 tsp harissa• 1 Tbsp balsamic vinegar• 1 tsp fresh thyme leaves METHOD 1 Using the tip of a sharp…

LAMB OF THE GODS!

HOW ONE GUY REVERSED TYPE 2 DIABETES

Checking into rehab in 2012 saved Adam Sud’s life in more ways than one. After 10 years of substance abuse, Sud, then 30, weighed 159 kilograms, and the health workup at rehab found he had type 2 diabetes. His A1C, a blood test used for diagnosis, was an over-the-top 12 per cent (below 5.7 is normal). His fasting glucose was four times higher than it should have been. Doctors said he risked blindness and amputation, and they prescribed Metformin to control his blood sugar. “I realised that if I couldn’t get this under control, I might not even have five years ahead of me, ” Sud says. He took action, losing 45kg, moving off meds and reversing his diabetes within six months. Here’s how. STEP 1 Docs say: Watch carbs, get fibre ►…

HOW ONE GUY REVERSED TYPE 2 DIABETES

WORKING IT OUT WITH A REAL LIFE TED LASSO

I WAS OUT FOR A run last year, pushing hard uphill in Los Angeles and just hating life. My shirt was pit-stained and my legs sore when a bus driver shouted out from his window, “I want whatever vitamins you’re taking!” I pumped my fist in the air, a polite thank-you for the encouragement, when homeboy shivved me: “You run like a young person!” That’s what the past two years have felt like: you’re out in the world, just trying to make it through the day, when someone or something comes along to remind you how tenuous this all is. For the record, I’m 44, but the pandemic has made me feel much older. Last year, a big project of mine – something personal – fell apart, and I was having…

WORKING IT OUT WITH A REAL LIFE TED LASSO

DROP THE TOUGH GUY ACT AND FEEL YOUR BROKEN HEART

IN THE 1996 film Swingers, an aspiring actor, Mike, played by Jon Favreau, and his motormouth mate, Trent (Vince Vaughn), spend their nights frequenting hip LA bars looking for women. Mike is trying to get over the bust-up of a six-year relationship that emotionally levelled him. Trent is determined to get his friend out of his funk by constantly telling him how “money” he is and encouraging him to pounce on “beautiful bunnies”. The problem is, Mike isn’t in the right headspace. When he does manage to get a woman’s number, he can’t wait the requisite “two days” mandated by Trent to call her, instead buzzing her as soon as he gets home and leaving cringey messages on her answering machine. Predictably, he’s rebuffed, plunging him into a deeper state…

DROP THE TOUGH GUY ACT AND FEEL YOUR BROKEN HEART

THE QUOTABLE COACH: LASSO VS. BENNETT

1. “You gotta remember: Your body is like day-old rice. If it ain’t warmed up properly, something real bad could happen.” 2. “Free throws. They ain’t sexy. But they win games.” 3. “‘All I Want Is You’ is one of my favourite songs, and I feel like if it’s one of your favourite songs …we’d make pretty great friends.” 4. “You know what the happiest animal on earth is? It’s a goldfish. Y’know why? It’s got a 10-second memory. Be a goldfish.” 5. “Getting these shoes dirty cleanses my soul. I could have made a joke there about soles. But I didn’t. Not saying I deserve credit for that... not saying I don’t deserve credit, either.” 6. “For me, success is not about the wins and losses. It’s about helping these young fellas be the…

THE QUOTABLE COACH: LASSO VS. BENNETT

JOSH GIDDEY doesn’t look like your typical on-court killer. Shaggy of hair, gangly of limb and fresh of face, he could easily be mistaken for a high-school prefect rather than a potential hardwood hitman. Maybe that’s why opponents and pundits alike never see him coming. Certainly, Lebron James probably didn’t know much about the scrappy kid guarding him on the wing in a match-up against the Thunder last November. It shaped as your classic ‘Welcome to the NBA’ moment. A jolting, often humiliating greeting – sometimes in the form of a posterising dunk, an ankle-breaking crossover, or a nasty blocked shot, that serves to remind a precocious rookie that while you might have been the best player at every level you’ve hitherto played, you’re now sharing the floor with some of…

YOU, ME, THE POPE, your butcher – we’ve all had those moments when we stop what we’re doing, fall silent, and ask ourselves, How could this be? How could I have gotten from where I once was (Point A) to where I am now (Point B)? It’s a universal experience, absolutely, but it’s going to be more intense for some than others. And it’s hard to imagine that many have felt it more powerfully than has Peter Bol. You’ve probably absorbed snippets of Bol’s background. How he was born in Khartoum, Sudan 28 years ago amid a civil war. How, via Egypt, he arrived in Toowoomba as a boy with no English or interest in running. That was his Point A. His Point B was the Tokyo Olympic Stadium last…

WHILE YOU CAN’T swing a Mormon without hitting a Jeep in the small US town of Moab, Utah (population: 5480), every April, when thousands of rabid fans of the four-wheel drive brand flock there for the Easter Jeep Safari, there’s something that’s usually a little harder to come by: silence. Yet, a stunned hush from onlookers offers a brief respite from the growl of beefed-up off-roaders when Jeep rolls out its equally quiet Magneto 2.0, an all-electric Wrangler concept that offers a tantalising glimpse into the electrified future of four-wheel driving. The Magneto’s ice-white-and-electric-blue body stands in stark contrast to the desert’s deep reds and browns, but that’s not the only thing that marks it as an outlier. Stuffed into its body are four lithium-ion battery packs offering a combined capacity of 70kWh…

… I TRY TO PACK ON MUSCLE?

01 STRENGTH AND SIZE Getting hench takes work, says Laura Hoggins, an award-winning PT and director at The Foundry Gym. “The process that builds muscle is known as hypertrophy; it’s the adaptation our muscles experience when faced with a progressive overload, ” she says. When we’re consistently pushing our limits during resistance training, our guns repair and grow bigger to better handle our future efforts. “You can train with a variety of weights and rep ranges – you just need to be lifting close to failure.” 02 COMPOUNDS ARE KING “Structure your sessions around big multi-joint movements – squats, pull-ups, deadlifts etc, ” says Hoggins. They’ll fire up your large muscle groups. “You don’t have to add weight every week; try increasing time under tension.” Combine these with moves such…

… I TRY TO PACK ON MUSCLE?

YOUR PASSPORT TO WELLNESS WHEN I TOLD my family and friends that my first trip overseas post-COVID was going to be to Qatar, nearly all of them looked at me completely perplexed. “Like, Dubai?” they asked. “Well, kind of, ” I replied. “Close by.” The thing is, however, after spending a week in the country’s capital, Doha, I came to realise that it couldn’t be any more different – and that’s not a bad thing. Sitting on an unassuming peninsula that juts out into the Persian Gulf, Qatar had maintained a relatively low profile for quite some time. Yet over the last few years, Doha, in particular, has undergone a makeover of epic proportions thanks to the tiny country’s massive oil wealth and not-so-small plan to become not just ‘heard of’ but…

CARRY ON LIFTING FOR A SOLID CORE

FROM THE BASIC farmer’s walk to yokes and hefting heavy sandbags, loaded carries are a staple of strongman-style training and can improve almost every aspect of your physical prowess. However, in lieu of specialist equipment, we often scrape around for poor substitututes, limiting ourselves to the heaviest set of dumbbells we can find in the gym. Enter the Zercher carry. Requiring just a loaded barbell, and giving you the ability to go heavier than most mortals can, the Zercher carry hits nearly every muscle in your core. It builds strength, stability and anti-flexion – ie, the ability not to fold up like origami under a heavy load – which is vital in training and handy in daily life. “Zerchers don’t just hit your core, they build the postural muscles in…

CARRY ON LIFTING FOR A SOLID CORE

Bright Star RUGGING UP NEEDN’T MEAN MUTING YOUR FLOW. LET YOUR PERSONALITY SHINE THROUGH, EVEN ON DAYS WHEN THE SUN ISN’T. Fleece of Cake READY FOR TONE ON TONE? KEEP IT SIMPLE WITH A NEUTRAL YET ELEVATED PAIRING OF TEXTURED SHEARLING AND MONOCHROMATIC DETAIL. Knits and Fits GIVE YOUR WARDROBE A REFRESH BY OPTING FOR LARGE BLOCK COLOURS OR DIFFERENT, OVERSIZED FITS. Sugar Coated GET OUT OF YOUR COMFORT ZONE AND MIX IT UP UNTIL YOU DISCOVER THAT SWEET SPOT. YOU’LL FIND CRITICS MORE FORGIVING AS ALMOST ANYTHING GOES THIS TIME OF YEAR.…

GROOMING Awards

BEST FOR YOUR FACE BEST CLEANSER Cetaphil Daily Facial Formulated for “combination to oily, sensitive skin”, it blends B vitamins with glycerin, a mixture that neutralises grime and oil without stripping out moisture. $15.99 (cetaphil.com.au) BEST SKIN-CARE TOOL SolaWave Advanced Skincare Wand Emits a microcurrent that helps stimulate the muscles in your face. Run the wand around your eyes to depuff, your jawline to tighten, or your crow’s-feet to help them fly away. $212, solawave.com.au BEST HYDRATING TONER Lab Series Daily Rescue Water Lotion A formula boosted with Hydra2G Technology helps attract and bind water to your skin’s surface, making it appear 15 per cent brighter – handy for those early morning Zoom meetings. $59, myer.com.au BEST FACE SUNSCREEN Neutrogena Hydro Boost Water Gel Lotion SPF 50 This ultralight cream is packed with hyaluronic acid, which hydrates your skin. It’s also absorbed…

GROOMING Awards

IS THE MIND DIET A BRIGHT IDEA?

WHAT IT IS MIND is short for MediterraneanDASH Intervention for Neurodegenerative Delay. (Yeah, a doozy.) Basically, on the MIND diet you’re taking in bushels of brain-aiding grains, greens, berries, fish and even a little wine. This isn’t some Internet fad, either – nutritional epidemiologist Martha Clare Morris created the MIND diet based on her decades of brain research. Morris built it specifically to prevent Alzheimer’s in people 65 and older. THE PROMISE The MIND diet will delay brain decline and slow the onset of dementia, proponents say. By eating more foods loaded with omega-3 fatty acids and disease-fighting antioxidants and fewer inflammatory foods (butter, cheese, red meat), you’ll increase brainpower. And MIND is easier to follow than the Mediterranean diet alone, which can be restrictive and requires you to eat…

IS THE MIND DIET A BRIGHT IDEA?

IT WAS THE 100m butterfly final at the 2008 Beijing Olympics and Michael Phelps was in a strange position: he was struggling. Uncharacteristically slow off the blocks, he’d made a sluggish start before a laboured turn left him languishing way back in seventh place. With 50m to go, his chances of adding to his remarkable medal haul looked impossible. But Phelps is the most successful Olympian in history for a reason. Powering through the final length, he forced himself back into contention before executing a frantic double stroke right at the death. To the naked eye, Phelps looked to have finished the race at the exact same time as Serbian Milorad Cavic. Except, as it turned out, he’d actually touched the wall 0.1 seconds ahead. Responsible for that split-second decision was…

First Man Standing

Adelaide United FC’s annual awards night last June should have been the best night of Josh Cavallo’s career, maybe even his life. Cavallo had won the A-League Rising Star award, given to the club’s most promising young player. It was the night his childhood dreams really started to take shape. The night all his hard work and dedication were validated. A milestone on his path to becoming an elite footballer. But instead of feeling joy, Cavallo felt anguish. Instead of celebrating with his family and friends after the ceremony, he found himself alone in his apartment, crying himself to sleep. It was another night when instead of being himself he was forced to be someone else. Another night in which his life felt like a lie. “That was an achievement all professional…

First Man Standing

LAMB OF THE GODS!

30g THE PROTEIN A 170g serving of roasted leg of lamb provides about 40 grams of protein for 1640 kilojoules. It’s also an excellent source of blood-boosting vitamin B12 and immunity-aiding zinc BUY IT Leg of lamb can come bone-in, which won’t grill well. Ask the butcher to debone the leg and butterfly the cut. They’ll slice it in half about three-fourths of the way through, so it opens like a book and grills in half the time. Marinated Leg of Lamb with Garlic, Yoghurt and Fennel WHAT YOU’LL NEED (SERVES 4) • 900g boneless leg of lamb • 1 cup Greek yoghurt • 2 garlic cloves, roughly chopped • 1½ Tbsp whole fennel seeds, roughly chopped • ¼ tsp crushed red-pepper flakes • 1 tsp harissa • 1 Tbsp…

LAMB OF THE GODS!

COOL DADS: TOUGH TIMES EDITION

The birth rate is at a historic low! Work-life balance is still totally whack! @#$% Covid! So who in their right mind would want to be a dad right now? We’ll tell you who: men who have used the past two long years to step up and not just parent their kids but also equip them with the skills needed to thrive in a politically divided, domestically messy, emotionally tumultuous modern age. The fathers featured in the following pages are proof that this is actually an awesome time to be a dad – because we need awesome dads now more than ever. # 1 DAD SKILLS TOUGH TIMES BAN PHONES–AND RECONNECT AT DINNER We’re all busy. And distracted. And overextended. Which is exactly why we should put one more event on the calendar…

COOL DADS: TOUGH TIMES EDITION

HOW ONE GUY REVERSED TYPE 2 DIABETES

Checking into rehab in 2012 saved Adam Sud’s life in more ways than one. After 10 years of substance abuse, Sud, then 30, weighed 159 kilograms, and the health workup at rehab found he had type 2 diabetes. His A1C, a blood test used for diagnosis, was an over-the-top 12 per cent (below 5.7 is normal). His fasting glucose was four times higher than it should have been. Doctors said he risked blindness and amputation, and they prescribed Metformin to control his blood sugar. “I realised that if I couldn’t get this under control, I might not even have five years ahead of me, ” Sud says. He took action, losing 45kg, moving off meds and reversing his diabetes within six months. Here’s how. STEP 1 Docs say: Watch carbs,…

HOW ONE GUY REVERSED TYPE 2 DIABETES

THE BEST PROPS FOR POPS

BEST HYBRID STROLLER: Thule Chariot Cross 2 Attach the arm to the rear wheel of your bike for a portable, go-anywhere pod for your kids. You might think it’s too pricey, but here’s what you get in return: freedom. ($2199, thule.com) BEST BUILD-TOGETHER PROJECTS: KiwiCo Crate Make everything from remote-controlled snake robots to homemade ice cream to a crystal garden with these mail-order kits. Consider them your solution to the inevitable “I’m boooooored.” (Prices vary; kiwico.com) BEST TABLET: Kindle Kids This reader comes with a year of Amazon Kids+ included, so you have unlimited access to whatever books you deem age appropriate. No more library late fees. ($154; amazon.com) BEST ON-THE-GO SNACK: Men’s Health Original Beef Jerky A serving packs a hunger zapping 16g of protein and tastes awesome. Stash a pack wherever hanger lurks. ($5.95; hellojerky.com.au)…

THE BEST PROPS FOR POPS

A FOUR-YEAR-OLD REVIEWS CELEBRITY KIDS’ BOOKS

Lil Nas X C IS FOR COUNTRY Son: “Good.” Dad: Even though Lil isn’t a dad (unless you count Montero), this is a surprisingly touching book about family and self-acceptance. Channing Tatum THE ONE AND ONLY SPARKELLA Son: “Good. Super good.” Dad: Despite its ranking, this is the book my son has asked me to reread the most. It’s silly and fun and, yes, also incredibly sparkly. Max Greenfield I DON’T WANT TO READ THIS BOOK Son: “Funny. Good.” Dad: While I appreciated the parental inside jokes, my son lost interest about halfway through. Karamo Brown I AM PERFECTLY DESIGNED Son: “Good.” Dad: This was my number one. Its earnestness aside, the book – written by father and son – has a message that hit me right in the tear ducts. LeBron James I PROMISE Son: “A little bit good.” Dad: I’m with my kid. The illustrations are awesome.…

A FOUR-YEAR-OLD REVIEWS CELEBRITY KIDS’ BOOKS

ARE YOU MENTALLYFIT?

You’ve shattered your cardio PBs, dragged a rake over your abs and biohacked every move from sexy time to slumber. But how do you become more mentally fit? How do you become the man you want to be on the inside, too? The guy who can power through a break-up, disappoint a partner or friend without shame-spiralling and get what he needs from an infantile coworker without snapping like an angry parent. That’s where mental fitness comes in. The hard-to-grasp, often awkward and sometimes painful work that you can’t track with an app. Spending time on a hearty mental-fitness practice can create more long-term benefits for your mind and life than virtually anything else you do. And no, meditation isn’t required. We asked dozens of experts who train people to be mentally…

ARE YOU MENTALLYFIT?

WORKING IT OUT WITH A REAL LIFE TED LASSO

I WAS OUT FOR A run last year, pushing hard uphill in Los Angeles and just hating life. My shirt was pit-stained and my legs sore when a bus driver shouted out from his window, “I want whatever vitamins you’re taking!” I pumped my fist in the air, a polite thank-you for the encouragement, when homeboy shivved me: “You run like a young person!” That’s what the past two years have felt like: you’re out in the world, just trying to make it through the day, when someone or something comes along to remind you how tenuous this all is. For the record, I’m 44, but the pandemic has made me feel much older. Last year, a big project of mine – something personal – fell apart, and I was…

WORKING IT OUT WITH A REAL LIFE TED LASSO

SCOT PETERSON SLEEPS AT NIGHT

WARNING:The following story contains graphic descriptions of gun violence and murder. TO GET TO THE CABIN WHERE HE LIVES, you turn off the main road onto a dirt path, two tyre tracks running through old-growth forest. The road dips, then forks right, up an embankment. Eventually you arrive at the foot of his gravel driveway, where he’s built a wooden shelter for the three bear-cub statues Lydia bought someplace, to protect them from the weather. A little project to keep him busy. There’s a new split-rail fence leading up to the house – he put that in, too – and he’s got an American flag in a bracket screwed into the trunk of a big oak. The air is crisp and clean out here in the North Carolina woods, far away from…

SCOT PETERSON SLEEPS AT NIGHT

12 New Ways to Burn 500 Calories For Fun

The quip “sweat is just fat crying” might raise a wry smile when it’s screen-printed on a tank top, but it’s not scientifically sound. In reality, when your daily activities demand more energy than you’re putting in, your body will break down the molecules in your fat cells to use as fuel; ultimately, they’re converted into carbon dioxide and water, and most of the fat you ‘lose’ is exhaled. Admittedly, a bit wordy for a T-shirt slogan. But, of course, the gist of it rings true: breaking a sweat will support your efforts to achieve and maintain a healthy weight. As a rule, a deficit of 500 calories (2090 kJ) a day will see you lose 450g of body fat a week. Theoretically, you could do little-to-no exercise and subsist on…

12 New Ways to Burn 500 Calories For Fun

THE QUOTABLE COACH: LASSO VS. BENNETT

1. “You gotta remember: Your body is like day-old rice. If it ain’t warmed up properly, something real bad could happen.” 2. “Free throws. They ain’t sexy. But they win games.” 3. “‘All I Want Is You’ is one of my favourite songs, and I feel like if it’s one of your favourite songs …we’d make pretty great friends.” 4. “You know what the happiest animal on earth is? It’s a goldfish. Y’know why? It’s got a 10-second memory. Be a goldfish.” 5. “Getting these shoes dirty cleanses my soul. I could have made a joke there about soles. But I didn’t. Not saying I deserve credit for that... not saying I don’t deserve credit, either.” 6. “For me, success is not about the wins and losses. It’s about helping…

THE QUOTABLE COACH: LASSO VS. BENNETT

5 Alternative Fat-Burners

1/ DRUMMING Time taken to burn 500: 90 minutes. Unless you’re really good. Bonus gains: A 38 per cent reduction in symptoms of depression, studies show. 2/ PADDLEBOARDING Time taken to burn 500: 75 minutes of steady cruising. Bonus gains: Shoulders like boulders and oar-some (sorry) core stability. 3/ WILD SWIMMING Time taken to burn 500: an hour’s work, but less if it’s nippy. Bonus gains: Linked to better immune system function by Czech scientists. 4/ BOULDERING Time taken to burn 500: 45 minutes (without snack breaks). Bonus gains: Proven to reduce anxiety and get your mood off the rocks. 5/ JIU-JITSU Time taken to burn 500: 40 minutes of some serious sparring. Bonus gains: A chiselled upper body and an outlet for workday frustrations.…

5 Alternative Fat-Burners

JOSH GIDDEY doesn’t look like your typical on-court killer. Shaggy of hair, gangly of limb and fresh of face, he could easily be mistaken for a high-school prefect rather than a potential hardwood hitman. Maybe that’s why opponents and pundits alike never see him coming. Certainly, Lebron James probably didn’t know much about the scrappy kid guarding him on the wing in a match-up against the Thunder last November. It shaped as your classic ‘Welcome to the NBA’ moment. A jolting, often humiliating greeting – sometimes in the form of a posterising dunk, an ankle-breaking crossover, or a nasty blocked shot, that serves to remind a precocious rookie that while you might have been the best player at every level you’ve hitherto played, you’re now sharing the floor with some…

WHILE YOU CAN’T swing a Mormon without hitting a Jeep in the small US town of Moab, Utah (population: 5480), every April, when thousands of rabid fans of the four-wheel drive brand flock there for the Easter Jeep Safari, there’s something that’s usually a little harder to come by: silence. Yet, a stunned hush from onlookers offers a brief respite from the growl of beefed-up off-roaders when Jeep rolls out its equally quiet Magneto 2.0, an all-electric Wrangler concept that offers a tantalising glimpse into the electrified future of four-wheel driving. The Magneto’s ice-white-and-electric-blue body stands in stark contrast to the desert’s deep reds and browns, but that’s not the only thing that marks it as an outlier. Stuffed into its body are four lithium-ion battery packs offering a combined…

3 Pieces Of Kit To Dial Up Your Burn

1/ BULLDOG GEAR 20KG ADJUSTABLE WEIGHT VEST Bodyweight workouts too easy? Strap on one of these for squats to skipping drills.Wearing a vest that’s 15 per cent of your weight is estimated to help you burn up to 12 per cent more calories. $140, bulldoggear.com 2/ GOWOD SUPER BAND Resistance bands can make weighted or bodyweight moves that little bit more challenging (and calorie-torching). One study found that banded push-ups matched the bench press for effectiveness. $41, wit-fitness.com 3/ HYPERVOLT GO 2 The newest model from the self-care OGs will keep the muscle soreness of high-rep training at arm’s length. Recovery is an underrated aspect of new training plans – prioritising it can help you buy back an extra calorietorching session a week. $349.95, hyperice.com.au…

3 Pieces Of Kit To Dial Up Your Burn

YOUR PASSPORT TO WELLNESS WHEN I TOLD my family and friends that my first trip overseas post-COVID was going to be to Qatar, nearly all of them looked at me completely perplexed. “Like, Dubai?” they asked. “Well, kind of, ” I replied. “Close by.” The thing is, however, after spending a week in the country’s capital, Doha, I came to realise that it couldn’t be any more different – and that’s not a bad thing. Sitting on an unassuming peninsula that juts out into the Persian Gulf, Qatar had maintained a relatively low profile for quite some time. Yet over the last few years, Doha, in particular, has undergone a makeover of epic proportions thanks to the tiny country’s massive oil wealth and not-so-small plan to become not just ‘heard…

3 Ways To Remix Your Running

1/ INTERVALS What it is: Alternating sprints with jogging, walking or resting. Switching up the pace increases metabolic demand, so your calorie burn remains higher – even after you’ve stopped. Burn 500 cals: Run 400m at a fast pace, followed by an easier 400m effort for 3 rounds; then do 200m hard, 200m easy for 6 rounds; then a 100m sprint, 100m easy for 3 rounds. Do this on an athletics track, if you can. 2/ FARTLEK What it is: This is Swedish for “speed play”. It’s a form of interval training and offers the same benefits, but is less rigid. Burn 500 cals: While on a 40-min run, pick a tree or lamp post roughly 50m away. Sprint to it, then slow down to recover. Now select a longer distance and hit a pace…

3 Ways To Remix Your Running

QUADE COOPER COULD HAVE BEEN DREAMING.THE WALLABIES WERE DOWN BY TWO AGAINST SOUTH AFRICA IN LAST YEAR’S RUGBY CHAMPIONSHIP. TIME HAD RUN OUT AND COOPER, RECALLED TO THE TEAM AFTER FOUR YEARS IN THE WILDERNESS, HAD THE CHANCE TO TAKE THE PENALTY KICK TO WIN THE GAME. In the childhood fantasies Cooper rehearsed in his backyard in Tokoroa in New Zealand back in the mid ’90s, he never hesitated to take the kick, calmly slotting the ball through the uprights before embracing his imaginary teammates and basking in the adulation of the crowd. Even earlier in his career, Cooper wouldn’t have thought twice about it. But on this night, he paused, performing what he calls an “ego check” as he carefully evaluated whether he was, in fact, the right man for the…

Bright Star RUGGING UP NEEDN’T MEAN MUTING YOUR FLOW. LET YOUR PERSONALITY SHINE THROUGH, EVEN ON DAYS WHEN THE SUN ISN’T. Fleece of Cake READY FOR TONE ON TONE? KEEP IT SIMPLE WITH A NEUTRAL YET ELEVATED PAIRING OF TEXTURED SHEARLING AND MONOCHROMATIC DETAIL. Knits and Fits GIVE YOUR WARDROBE A REFRESH BY OPTING FOR LARGE BLOCK COLOURS OR DIFFERENT, OVERSIZED FITS. Sugar Coated GET OUT OF YOUR COMFORT ZONE AND MIX IT UP UNTIL YOU DISCOVER THAT SWEET SPOT. YOU’LL FIND CRITICS MORE FORGIVING AS ALMOST ANYTHING GOES THIS TIME OF YEAR.…

Jump! Jump! Jump Around!

BECAUSE FIT IS THE NEW RICH SPRING TO A NEW LEVEL OF FITNESS To escape a training plateau, go aerial. By taking a leap into the unknown, you’ll touch the limits of your athletic potential I CAN’T STOP watching my feet. I’ve spent the past 15 minutes jumping up and down on a mini-trampoline, and each time my body rises upward, my eyes gaze down. If I don’t do this, I worry that my feet will land on the very edge of the tramp’s surface, I’ll lose my balance, and I’ll tumble off. It’s a new and uncomfortable feeling, but so is just about everything about my Bounce Essentials class at the Ness, a New York group-fitness studio that focuses on a unique implement, the mini-trampoline, which is about one metre wide and 30cm…

Jump! Jump! Jump Around!

GROOMING Awards

BEST FOR YOUR FACE BEST CLEANSER Cetaphil Daily Facial Formulated for “combination to oily, sensitive skin”, it blends B vitamins with glycerin, a mixture that neutralises grime and oil without stripping out moisture. $15.99 (cetaphil.com.au) BEST SKIN-CARE TOOL SolaWave Advanced Skincare Wand Emits a microcurrent that helps stimulate the muscles in your face. Run the wand around your eyes to depuff, your jawline to tighten, or your crow’s-feet to help them fly away. $212, solawave.com.au BEST HYDRATING TONER Lab Series Daily Rescue Water Lotion A formula boosted with Hydra2G Technology helps attract and bind water to your skin’s surface, making it appear 15 per cent brighter – handy for those early morning Zoom meetings. $59, myer.com.au BEST FACE SUNSCREEN Neutrogena Hydro Boost Water Gel Lotion SPF 50 This ultralight cream…

GROOMING Awards

1 SURF TWIST Stand in the centre of your trampoline, feet wide. Leap up, then twist your legs to the right while keeping your upper body square. Land, then jump again, this time landing with your knees facing forward. That’s 1 rep; do 3 sets of 3-5 reps per side to increase athleticism. No trampoline? Take smaller jumps on flat ground, focusing on landing with knees bent. 2 BICYCLE CRUNCH Lie with your back on the trampoline, hands behind your head, feet flat on the floor, knees bent. Tighten your abs and draw your right elbow and left knee towards each other. Return to the start and repeat on the other side. That’s 1 rep; do 3 sets of 12-15. No tramp? Lie on the floor. 3 SINGLE-LEG BALANCE Stand in the centre of your…

BURN AND BUILD WITH ZERO COMPROMISE

WITH WINTER HAVING settled over us, we’d wager many of you are a little spongier around the midsection than is your preference. After all, beneath that hoodie and puffer, it’s easy to conceal a multitude of meal-choice sins. And perhaps, just by reading this, you’re thinking now would be a good time to target those extra kilos in order to give full expression to the impressive musculature you’re also boasting. Right? Well, before your shift into shred-mode, we’d like to put forward a different approach. Consider balancing size and definition with a program that offers a final swing at packing on lean mass, while simultaneously tuning up your cardiovascular engine ahead of the sun-drenched sweat sessions you’ll no doubt be diving into come spring. Our specially devised circuits are designed to build…

BURN AND BUILD WITH ZERO COMPROMISE

IT WAS THE 100m butterfly final at the 2008 Beijing Olympics and Michael Phelps was in a strange position: he was struggling. Uncharacteristically slow off the blocks, he’d made a sluggish start before a laboured turn left him languishing way back in seventh place. With 50m to go, his chances of adding to his remarkable medal haul looked impossible. But Phelps is the most successful Olympian in history for a reason. Powering through the final length, he forced himself back into contention before executing a frantic double stroke right at the death. To the naked eye, Phelps looked to have finished the race at the exact same time as Serbian Milorad Cavic. Except, as it turned out, he’d actually touched the wall 0.1 seconds ahead. Responsible for that split-second decision…

1/ 3-POINT DUMBBELL ROW 5 sets of 5 reps on each side Stand a metre from a wall, placing one hand on it at head height. Hinge at the hips and reach for a dumbbell. Row the weight to your hips explosively, before lowering it under control back to the floor. 2/ BENT-OVER DUMBBELL ROW 3 sets of 10 reps With a dumbbell in each hand, hinge at the hips and allow your arms to extend fully, lowering the dumbbells as far as you can. Row the dumbbells up to your hips explosively, pause, then lower to full extension of the arms again. 3/ ROMANIAN DEADLIFT 3 sets of 8 reps Lift a barbell to hip height, feet shoulder-width apart. With a bend in the knees, push your hips back and lower the bar towards the floor, close…

First Man Standing

Adelaide United FC’s annual awards night last June should have been the best night of Josh Cavallo’s career, maybe even his life. Cavallo had won the A-League Rising Star award, given to the club’s most promising young player. It was the night his childhood dreams really started to take shape. The night all his hard work and dedication were validated. A milestone on his path to becoming an elite footballer. But instead of feeling joy, Cavallo felt anguish. Instead of celebrating with his family and friends after the ceremony, he found himself alone in his apartment, crying himself to sleep. It was another night when instead of being himself he was forced to be someone else. Another night in which his life felt like a lie. “That was an achievement…

First Man Standing

6AM WITH… WIZ KHALIFA

WIZ KHALIFA lies under the weight rack, hands grasping a barbell a metre above. He tightens his abs and squeezes his glutes, then pulls his chest to the bar. He’s tackling one of his favourite moves – the inverted row, a devastating bodyweight exercise that blasts lats, biceps and forearms. “I love inverted rows, ” says the rapper. “They’re good for my back. I’ve got a really wide-ass back for some reason.” Khalifa’s been building muscle onto that back – and the rest of his wiry, 192cm frame, too – for the past seven years, and in that time he’s come to crave the training process. That’s why the 34-year-old shows up at Unbreakable Performance, an MMA gym in West Hollywood, five or six days a week. And he doesn’t just…

6AM WITH… WIZ KHALIFA

COOL DADS: TOUGH TIMES EDITION

The birth rate is at a historic low! Work-life balance is still totally whack! @#$% Covid! So who in their right mind would want to be a dad right now? We’ll tell you who: men who have used the past two long years to step up and not just parent their kids but also equip them with the skills needed to thrive in a politically divided, domestically messy, emotionally tumultuous modern age. The fathers featured in the following pages are proof that this is actually an awesome time to be a dad – because we need awesome dads now more than ever. # 1 DAD SKILLS TOUGH TIMES BAN PHONES–AND RECONNECT AT DINNER We’re all busy. And distracted. And overextended. Which is exactly why we should put one more event…

COOL DADS: TOUGH TIMES EDITION

60 seconds That changed My Life…

DATE: February 20, 2015, 7.03pm NAME: Dom Di Tommaso FEAT: A spur-of-the-moment decision to fob off his day job as a garbage man to fly to Singapore sets a young bloke on the path to becoming a parkour star. “I WHIPPED OUT MY PHONE, BOUGHT THE TICKETS AND FLEW OUT THE NEXT MORNING” I DISCOVERED PARKOUR on YouTube in 2007. Right away, I was like, “That! I want to do that!” It felt I’d found like the answer to what I’d been wanting to do all my life. I loved action movies, but I didn’t like fighting or confrontation. I loved the idea of ninjas, but again, I didn’t like weapons. And so, finding this pursuit where you could just go out and jump and flip and become a part of this community... parkour…

60 seconds That changed My Life…

THE BEST PROPS FOR POPS

BEST HYBRID STROLLER: Thule Chariot Cross 2 Attach the arm to the rear wheel of your bike for a portable, go-anywhere pod for your kids. You might think it’s too pricey, but here’s what you get in return: freedom. ($2199, thule.com) BEST BUILD-TOGETHER PROJECTS: KiwiCo Crate Make everything from remote-controlled snake robots to homemade ice cream to a crystal garden with these mail-order kits. Consider them your solution to the inevitable “I’m boooooored.” (Prices vary; kiwico.com) BEST TABLET: Kindle Kids This reader comes with a year of Amazon Kids+ included, so you have unlimited access to whatever books you deem age appropriate. No more library late fees. ($154; amazon.com) BEST ON-THE-GO SNACK: Men’s Health Original Beef Jerky A serving packs a hunger zapping 16g of protein and tastes awesome. Stash…

THE BEST PROPS FOR POPS

A FOUR-YEAR-OLD REVIEWS CELEBRITY KIDS’ BOOKS

Lil Nas X C IS FOR COUNTRY Son: “Good.” Dad: Even though Lil isn’t a dad (unless you count Montero), this is a surprisingly touching book about family and self-acceptance. Channing Tatum THE ONE AND ONLY SPARKELLA Son: “Good. Super good.” Dad: Despite its ranking, this is the book my son has asked me to reread the most. It’s silly and fun and, yes, also incredibly sparkly. Max Greenfield I DON’T WANT TO READ THIS BOOK Son: “Funny. Good.” Dad: While I appreciated the parental inside jokes, my son lost interest about halfway through. Karamo Brown I AM PERFECTLY DESIGNED Son: “Good.” Dad: This was my number one. Its earnestness aside, the book – written by father and son – has a message that hit me right in the tear…

A FOUR-YEAR-OLD REVIEWS CELEBRITY KIDS’ BOOKS

ARE YOU MENTALLYFIT?

You’ve shattered your cardio PBs, dragged a rake over your abs and biohacked every move from sexy time to slumber. But how do you become more mentally fit? How do you become the man you want to be on the inside, too? The guy who can power through a break-up, disappoint a partner or friend without shame-spiralling and get what he needs from an infantile coworker without snapping like an angry parent. That’s where mental fitness comes in. The hard-to-grasp, often awkward and sometimes painful work that you can’t track with an app. Spending time on a hearty mental-fitness practice can create more long-term benefits for your mind and life than virtually anything else you do. And no, meditation isn’t required. We asked dozens of experts who train people to…

ARE YOU MENTALLYFIT?

SCOT PETERSON SLEEPS AT NIGHT

WARNING:The following story contains graphic descriptions of gun violence and murder. TO GET TO THE CABIN WHERE HE LIVES, you turn off the main road onto a dirt path, two tyre tracks running through old-growth forest. The road dips, then forks right, up an embankment. Eventually you arrive at the foot of his gravel driveway, where he’s built a wooden shelter for the three bear-cub statues Lydia bought someplace, to protect them from the weather. A little project to keep him busy. There’s a new split-rail fence leading up to the house – he put that in, too – and he’s got an American flag in a bracket screwed into the trunk of a big oak. The air is crisp and clean out here in the North Carolina woods, far away…

SCOT PETERSON SLEEPS AT NIGHT

12 New Ways to Burn 500 Calories For Fun

The quip “sweat is just fat crying” might raise a wry smile when it’s screen-printed on a tank top, but it’s not scientifically sound. In reality, when your daily activities demand more energy than you’re putting in, your body will break down the molecules in your fat cells to use as fuel; ultimately, they’re converted into carbon dioxide and water, and most of the fat you ‘lose’ is exhaled. Admittedly, a bit wordy for a T-shirt slogan. But, of course, the gist of it rings true: breaking a sweat will support your efforts to achieve and maintain a healthy weight. As a rule, a deficit of 500 calories (2090 kJ) a day will see you lose 450g of body fat a week. Theoretically, you could do little-to-no exercise and subsist…

12 New Ways to Burn 500 Calories For Fun

5 Alternative Fat-Burners

1/ DRUMMING Time taken to burn 500: 90 minutes. Unless you’re really good. Bonus gains: A 38 per cent reduction in symptoms of depression, studies show. 2/ PADDLEBOARDING Time taken to burn 500: 75 minutes of steady cruising. Bonus gains: Shoulders like boulders and oar-some (sorry) core stability. 3/ WILD SWIMMING Time taken to burn 500: an hour’s work, but less if it’s nippy. Bonus gains: Linked to better immune system function by Czech scientists. 4/ BOULDERING Time taken to burn 500: 45 minutes (without snack breaks). Bonus gains: Proven to reduce anxiety and get your mood off the rocks. 5/ JIU-JITSU Time taken to burn 500: 40 minutes of some serious sparring. Bonus gains: A chiselled upper body and an outlet for workday frustrations.…

5 Alternative Fat-Burners

3 Pieces Of Kit To Dial Up Your Burn

1/ BULLDOG GEAR 20KG ADJUSTABLE WEIGHT VEST Bodyweight workouts too easy? Strap on one of these for squats to skipping drills.Wearing a vest that’s 15 per cent of your weight is estimated to help you burn up to 12 per cent more calories. $140, bulldoggear.com 2/ GOWOD SUPER BAND Resistance bands can make weighted or bodyweight moves that little bit more challenging (and calorie-torching). One study found that banded push-ups matched the bench press for effectiveness. $41, wit-fitness.com 3/ HYPERVOLT GO 2 The newest model from the self-care OGs will keep the muscle soreness of high-rep training at arm’s length. Recovery is an underrated aspect of new training plans – prioritising it can help you buy back an extra calorietorching session a week. $349.95, hyperice.com.au…

3 Pieces Of Kit To Dial Up Your Burn

3 Ways To Remix Your Running

1/ INTERVALS What it is: Alternating sprints with jogging, walking or resting. Switching up the pace increases metabolic demand, so your calorie burn remains higher – even after you’ve stopped. Burn 500 cals: Run 400m at a fast pace, followed by an easier 400m effort for 3 rounds; then do 200m hard, 200m easy for 6 rounds; then a 100m sprint, 100m easy for 3 rounds. Do this on an athletics track, if you can. 2/ FARTLEK What it is: This is Swedish for “speed play”. It’s a form of interval training and offers the same benefits, but is less rigid. Burn 500 cals: While on a 40-min run, pick a tree or lamp post roughly 50m away. Sprint to it, then slow down to recover. Now select a longer…

3 Ways To Remix Your Running

QUADE COOPER COULD HAVE BEEN DREAMING.THE WALLABIES WERE DOWN BY TWO AGAINST SOUTH AFRICA IN LAST YEAR’S RUGBY CHAMPIONSHIP. TIME HAD RUN OUT AND COOPER, RECALLED TO THE TEAM AFTER FOUR YEARS IN THE WILDERNESS, HAD THE CHANCE TO TAKE THE PENALTY KICK TO WIN THE GAME. In the childhood fantasies Cooper rehearsed in his backyard in Tokoroa in New Zealand back in the mid ’90s, he never hesitated to take the kick, calmly slotting the ball through the uprights before embracing his imaginary teammates and basking in the adulation of the crowd. Even earlier in his career, Cooper wouldn’t have thought twice about it. But on this night, he paused, performing what he calls an “ego check” as he carefully evaluated whether he was, in fact, the right man…

Jump! Jump! Jump Around!

BECAUSE FIT IS THE NEW RICH SPRING TO A NEW LEVEL OF FITNESS To escape a training plateau, go aerial. By taking a leap into the unknown, you’ll touch the limits of your athletic potential I CAN’T STOP watching my feet. I’ve spent the past 15 minutes jumping up and down on a mini-trampoline, and each time my body rises upward, my eyes gaze down. If I don’t do this, I worry that my feet will land on the very edge of the tramp’s surface, I’ll lose my balance, and I’ll tumble off. It’s a new and uncomfortable feeling, but so is just about everything about my Bounce Essentials class at the Ness, a New York group-fitness studio that focuses on a unique implement, the mini-trampoline, which is about one metre…

Jump! Jump! Jump Around!

1 SURF TWIST Stand in the centre of your trampoline, feet wide. Leap up, then twist your legs to the right while keeping your upper body square. Land, then jump again, this time landing with your knees facing forward. That’s 1 rep; do 3 sets of 3-5 reps per side to increase athleticism. No trampoline? Take smaller jumps on flat ground, focusing on landing with knees bent. 2 BICYCLE CRUNCH Lie with your back on the trampoline, hands behind your head, feet flat on the floor, knees bent. Tighten your abs and draw your right elbow and left knee towards each other. Return to the start and repeat on the other side. That’s 1 rep; do 3 sets of 12-15. No tramp? Lie on the floor. 3 SINGLE-LEG BALANCE Stand…

BURN AND BUILD WITH ZERO COMPROMISE

WITH WINTER HAVING settled over us, we’d wager many of you are a little spongier around the midsection than is your preference. After all, beneath that hoodie and puffer, it’s easy to conceal a multitude of meal-choice sins. And perhaps, just by reading this, you’re thinking now would be a good time to target those extra kilos in order to give full expression to the impressive musculature you’re also boasting. Right? Well, before your shift into shred-mode, we’d like to put forward a different approach. Consider balancing size and definition with a program that offers a final swing at packing on lean mass, while simultaneously tuning up your cardiovascular engine ahead of the sun-drenched sweat sessions you’ll no doubt be diving into come spring. Our specially devised circuits are designed…

BURN AND BUILD WITH ZERO COMPROMISE

1/ 3-POINT DUMBBELL ROW 5 sets of 5 reps on each side Stand a metre from a wall, placing one hand on it at head height. Hinge at the hips and reach for a dumbbell. Row the weight to your hips explosively, before lowering it under control back to the floor. 2/ BENT-OVER DUMBBELL ROW 3 sets of 10 reps With a dumbbell in each hand, hinge at the hips and allow your arms to extend fully, lowering the dumbbells as far as you can. Row the dumbbells up to your hips explosively, pause, then lower to full extension of the arms again. 3/ ROMANIAN DEADLIFT 3 sets of 8 reps Lift a barbell to hip height, feet shoulder-width apart. With a bend in the knees, push your hips back…

6AM WITH… WIZ KHALIFA

WIZ KHALIFA lies under the weight rack, hands grasping a barbell a metre above. He tightens his abs and squeezes his glutes, then pulls his chest to the bar. He’s tackling one of his favourite moves – the inverted row, a devastating bodyweight exercise that blasts lats, biceps and forearms. “I love inverted rows, ” says the rapper. “They’re good for my back. I’ve got a really wide-ass back for some reason.” Khalifa’s been building muscle onto that back – and the rest of his wiry, 192cm frame, too – for the past seven years, and in that time he’s come to crave the training process. That’s why the 34-year-old shows up at Unbreakable Performance, an MMA gym in West Hollywood, five or six days a week. And he doesn’t…

6AM WITH… WIZ KHALIFA

60 seconds That changed My Life…

DATE: February 20, 2015, 7.03pm NAME: Dom Di Tommaso FEAT: A spur-of-the-moment decision to fob off his day job as a garbage man to fly to Singapore sets a young bloke on the path to becoming a parkour star. “I WHIPPED OUT MY PHONE, BOUGHT THE TICKETS AND FLEW OUT THE NEXT MORNING” I DISCOVERED PARKOUR on YouTube in 2007. Right away, I was like, “That! I want to do that!” It felt I’d found like the answer to what I’d been wanting to do all my life. I loved action movies, but I didn’t like fighting or confrontation. I loved the idea of ninjas, but again, I didn’t like weapons. And so, finding this pursuit where you could just go out and jump and flip and become a part of this community...…

60 seconds That changed My Life…

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