Thursday, April 21, 2016

Sizzling summer muscle demands a cool diet. Shun the oven for a sun-spiked meal that’s on your plate

beatch ready meals to go
When you’re busy working overtime to transform your torso for summer, you need fresh, tasty post-gym meals that go from fridge to fork fast. But tiresome bowls of kale are best left to Lululemon-clad ladies who lunge. Instead, we gave one chef a list of 10 foods proven to lift energy, repair muscles and blast fat, then challenged her to transform them into light summer dishes that are easy to prep and packed with flavour. Enjoy this al fresco dinner and you’ll hit your morning session with gusto

01/ SPRING ONIONS
These onions are a bright idea for your body; they contain allicin, which aids muscle repair and increases antioxidant activity, according to the journal Phytotherapy Research.

02/ FENNEL
Ditch the banana; this hardy herb delivers on your potassium needs. Just one bulb provides a quarter of your RDI, as well as helping combat gas and regulate hunger. It’ll ensure you’re all bulk and no bloat.

03/ ROCKET
Packed full of nitrate, these greens boost your bloodflow and oxygen supply, so you can make better use of your gym time. Your muscle gains are sure to ramp up.

04/ AVOCADO
The flesh is full of vitamin B6, which reduces fatigue and helps your body turn carbs into energy. Pick one up and power through pre-holiday workouts.

05/ MINT
Working for six-pack definition stresses your abs, which can lead to spasms and knots. Mint works as a natural muscle relaxant to help you, ahem, leaf the pain behind.

06/ CHILLI
Beat infections with beta-carotene. Chilli ups your dose of multiple vitamins to keep germs at bay – useful if the guy on the bench before you didn’t wipe it down

07/ TUNA STEAK
This meaty fish is hearthealthy. It’s rich in potassium but sodium-poor, curbing your risk of high blood pressure. It also reduces water retention. Your abs will have nowhere to hide.

08/ CUCUMBER
As one of the few foods that contains silica, cucumber improves calcium assimilation to boost bone density and strength, keeping you in the running

09/ SPANISH ONION
It’s a top source of quercetin, an antiinflammatory flavonoid that increases your nitric oxide, for better stamina, says the American Journal of Clinical Nutrition.

10/ LEMON
This sharp finishing touch is packed with vitamin C – an ally of energising iron. It enhances the mineral’s absorption, squeezing more from the rocket and tuna; the perfect pairing.

Too much alcohol ages you, depletes vitamins and packs on the flab

Renouncing all booze at NewYear is as unoriginal a resolution as it is typically unsuccessful. Even so, I’mstill tempted to join the throng of teetotallers. At first glance, my body appears untouched bymy fondness for a drink – but the cracks are starting to show. In fact, they’re beginning to hurt.

I kick off by looking at my vital stats. At 180 centimetres, my 83 kilograms edge me into the extreme upper limits of the “healthy” category, according to the Heart Foundation’s online calculator.My cheeks are a little flushed and I have permanent dark circles under my eyes. And, despite my three-day-a-week gymhabit, I still have love handles. I’m spending $100 amonth to maintain my 84cm waist, whilemaking zero

progress. Finally (and somew reluctantly) I jot down my drin habits. I realise I’m out betwe three and five times a week, a drinking up to a bottle of wine time. That’s almost 37 units a It’s motivation enough to p down my glass for 28 days. I pledge to replace alcoholic d with juice or water, to keep m body hydrated and replenish stores depleted by former ni out. I decide to post about th challenge, too, after reading the sense of accountability t comes from doing so keeps people honest. There’s even website, stickk.com, that let users create and share a “Commitment Contract The first four days are pretty easy; my strategy is simply to

decline any social invitations. It’s easier to stay in and drink water than face temptation in the pub. But my first trial soon appears in the shape of a colleague’s birthday. The phrase “Go on, just have one, don’t be boring” is repeated ad nauseam and some time around midnight I briefly consider caving. Instead I leave early.

My next big night isn’t scheduled until a day after the challenge is over, mercifully, but I make a point to pencil in a few extra nonalcohol- related social events so that I don’t start to feel like a pious monk, locked out of sight.

On the upside, my body has already started to transform. I spend more time in the gym after noting that it’s the only location where people are guzzling water out of choice. Over the next three weeks my strength shoots up. Before, I’d lift 45kg on the shoulder press, now I can do 60kg. A clearer head has me more focused on pushing my limits and I increase my biceps curls from 14kg to 18kg on each arm, while my weighted crunches promptly double. I find it’s easier to squeeze out all my reps, whereas I previously had a somewhat flabby tendency to quit before the set was done. Little wonder new definition is starting to emerge.

I also have extra energy, which nutritionist Dr Susan Lanham-New explains is due to a more balanced diet and better sleep quality. It turns out that the reason my hangovers felt like jetlag is because alcohol affects normal sleep patterns. With the extra getup- and-go, my three weekly workouts extend to five or six. I’m also finding time to cook at home; grilled chicken served with piles of steamed greens has replaced takeaway steak baguettes.

Day 26, and the finish line is finally in sight. Having a cut-off date provides a helpful shot in the arm for my flagging motivation. On the final day I look in the mirror and gratefully notice how prominent my abs have become. My waist is a whole size smaller – I guess the cash I saved can go on new jeans. My BMI is firmly back in the healthy range, and my sleep, diet and physical activity have all improved considerably




The results are impressive, but what have I learned? For the most part, I’m happy my dry month is over. It felt too restrictive to be sustainable – going beyond 28 days would require serious willpower. There’s a reason the pubs are full come February. Moderation is my new resoluti I’ll be opting for two weeks on, weeks off, while trying to plan more social events where alco won’t be involved. I want to giv my body a break, but without contractual abstinence. It’s the rebound binge that will sink you

Turn Your Six Pack Routine On Its Head

By using an MMA training tech no time. The triangle headstand will reshape your core keeping you fighting fit whatever your discipline

For those of you whose summer six-pack development is going so well you’re currently holding a plank while flicking through this mag, you might just need a new challenge.
Part “broga” move, part MMA warm-up, the triangle headstand is a full-body workout that w have your abs tapping out long before the session’s up. Master this move and you’ll

strengthen your core stabilisers in your neck, while also working protect your spine during exerti means an injury-proof back – ri Looking to add some heavyw also get a shoulder workout wo complex as your delts go all out “Face down, arse up” is your ne GRAPHY: PHIL HAYNES s and the muscles g the erectors that on. All up, that ngside or poolside. weight muscle? You rthy of any barbell t to support you. w gym mantra.

01 SETUP
Practise next to a wall at first. Kneel on a gym mat, with you forearms on the floo in a triangle shape, fingers interlocked.

02 FACEDOWN
Easy? Get re turn it up. Pla crown of you between yo then “walk” as you can, finish on tipt eady to ace the ur head ur arms, in as far so you oes.

03 ARSEUP
Shift your weight onto your arms as your feet leave the loor one at a time. Push your arms into he ground, bend at he knees and ense your core.

04 STEADYON
You’re into the final ound: slowly extend your legs and hold the position for 10 breaths. Reverse he process to return to the starting position.


Rove McManus has risen to the top of the dog-eat-dog worlds of television and radio with a smile on his face

Rove McManus
ROVEMCMANUS ISAHAPPYGUY. His wife, actor TasmaWalton, often tells himhe’s “annoyingly glass-half-full”. And it’s true. Sit down with theman, shoot the shit for an hour or two, and you quickly realise there’s a quality of wide-eyed wonder to him. He’s relentlessly optimistic, always ready to be thrilled. And, no, it’s not the fabricated positivity you often see celebrities desperately trying to radiate. For Rove, optimism is a natural response, worldweariness as foreign to him as Swahili.

An example: in November last year, the breakfast crewat 2DayFMdecided to give their newhost a surprise. KnowingRovewas a rabid DoctorWho fan, they secretly organised an interview with British actor Peter Capaldi. Now, for Rove–amanwho’s spent the past 15 years interviewing the cream of the entertainment industry, gleefully jousting withmegastars like David Attenborough, RobinWilliams, David Bowie andGordonRamsay – it would be easy to shrug his shoulders and crackawan smile at this little “surprise”. But when Capaldi emerged at thewindowof the studio, kitted out in a black suit and dark sunglasses, Rove exploded out of his seat. “Holy . . . What!” he screamed, clutching his hands to head. “Oh my God!”

Was it a performance?Histrionics for the sake of good radio? Rove bridles at the suggestion: “I was so excited I was close to tears! In the 15 years I’ve been in this job, I’ve nevermet anyone who’s had anything to do with DoctorWho. So tomeet the current DoctorWho? I lost mymind.” He glances over his shoulder at the window where he saw Capaldi, then says with feeling: “I’d hate to get so jaded that I’d experience something like that and go, ‘Oh yeah, that’s cool. Thanks.’”

Thing is, if anyone has a right to be jaded, it’s McManus. Here’s aman who ruled Australian television for close to a decade; a man who’s achieved single-name stardom. He’s conquered his home country and expanded his frontiers in theUS. He’swon threeGold Logies andworked The Tonight Show. He’s suffered the death of his first wife, Belinda Emmett, in the blinding glare of the media and rebuilt his life withWalton with cameras again hovering around every corner.

And he still loses his mind at meeting the newDoctorWho.

How do you retain such unflagging positivity? Amid the day-to-day stresses of life – parking fines and tax returns, utility bills and traffic jams – howdo you resist that seemingly inevitable slide to apathy?

LET FAILURE BURNISH, NOT BREAK
Comedy has always enthralled Rove. Growing up in Perth, he was transfixed by Looney Tunes cartoons. In his teens he became a self-confessed “comedy nerd”, trawling through the shelves of his local video shop for stand-up routines from favourites like Ben Elton, Billy Connolly and Alexei Sayle.

After finishing school, he started a casual job at a bottle shop. It was drowsywork and he wiled away the afternoons scribbling down comedy sketches with hismates.When they’d filled their scrapbook, they began knocking on the doors of local comedy clubs.

“Now, you need a certain level of confidence for stand-up,” says Rove. “And if comedy’s not to your absolute core, if you don’t have a real belief in what you can do, then stand-up will bash that confidence out of you very quickly.” Exhibit A: his first gig in the upstairs bar at a pool hall called Pockets in Perth’s inner west.

Rove tosses his head back and laughs: “Normally, if you die on stage, it’s crickets. Well, we had talking. Silencemeans they’re at least paying attention – they just don’t like it. Talkingmeans you’ve completely lost them. That was our first gig . . . But you learn to galvanise yourself.”

And learning to galvanise yourself, in Rove’s estimation, means gritting your teeth and re-entering the fray. So he went back behind themicrophone. He tried different sketches, newmaterial. Gradually people started to laugh. And as the laughter rolled in, his instincts sharpened. He learned what lines to push hard; he developed the confidence to deliver with gusto. The laughter grew louder. He packed a suitcase and headed east to Australia’s comedy capital,Melbourne. The laughs kept coming. After two yearsworkingMelbourne’s stand-up circuit, he was talent-spotted and offered a slot presenting his own talk show on the city’s community television station, Channel 31. Doors were opening.

But for Rove, it was that first withering failure in the upstairs bar at Pockets that underscored those years of stand-up success. “In comedy, if your first gig’s great, that’s a bad thing because you think you’ve got it, you thinkmaking people laugh’s a piece of piss. Then, when you do badly, you crumble. But if you do badly straight up, then you know what it’s like. And when you do start to develop your confidence, it can be almost impossible to shake it.”

And for Rove, with that confidence came something even more significant . .

INTEGRITY TRUMPS SUCCESS
Rove toiled away in virtual anonymity on Channel 31 for two years before finally being scouted by a commercial station. He was summoned into the station’s headquarters where a producer called him into his office and offered himaminor hosting role. Rove shrugged his shoulders and told himhe wasn’t particularly interested.
The producer raised his eyebrows: “What do youwant to do?”

“I want to do what I’mdoing on Channel 31,” repliedRove, “but maybe in front of an audience that, you know, gets into triple figures.” The producer madewhat Rove remembers to be a “scoffing noise” and said: “Well, other than hosting your own national talk show, what do youwant to do?” Withoutmissing a beat, Rove replied: “Nothing.”

So he walked out without a job and returned to the anonymity of Channel 31. In a realm where breaks are as rare as diamond dust, it was a bold, perhaps foolishmove. But according toRove, clinging to your professional ideals is crucial to findingmeaning in your work. “Forme, it wasn’t about being famous; it wasn’t I-want-to-be-seen-and-I-don’t-carewhat- the-vehicle-is. It was about doing something that I love doing, something that I care about, that I was proud to do. And if that meant doing it on Channel 31, then so be it.”

It would be another year before Channel 9 offered him his own talk show. He smiles and shakes his head at the memory of walking into theMelbourne studio for the first time: “I mean, this is the home of Bert Newton, Graham Kennedy, all the big names.We couldn’t believewewere there. Wewere a bunch of kidswho’d been given the keys to the studio and told to lock up when you leave.”

Even in such storied surrounds, however, Rove and his team set themselves a simple brief: make a show that theywouldwant towatch. “We didn’t put any thought into the question: is this going to be popular? And that was a good thing. If you worry toomuch about pleasing the masses, you’ll never succeed. All you can do is dowhat youwant to do, be proud of it, and that will produce the best product possible.”

GROOVE YOUR HAPPINESS
Rove’s self-titled variety show lasted only a single season at 9 beforemoving to what would become home at Channel 10. There, it struck a rich vein of gold. For a full decade it ruled the evening ratings, pulling in five Logies while launching the careers of Peter Helliar, Carrie Bickmore, Hamish Blake, Andy Lee and Corinne Grant. But at the end of the 2009 season, with the show still riding high, Rove pulled the classic leave-’em-wantingmore tactic and wrapped it up. It was a decision, he insists, that was based entirely on gut instinct. “I have this internal compass that seems to pull me in a certain direction. And when I feel it, I follow it, because it’s never been wrong. Ever.” It was this same “internal compass” that pointed him to the US in 2010. “I wanted to see what people were doing there,” he says. “I wanted new ideas, I wanted to feel creatively replenished.”

He would end up spending five years in the States – a period of time that included stunning coups and glaring failures. Chief among the victorieswas a regular slot on The Tonight Show – a fact that still causes himto widen his eyes in amazement. “I mean, The Tonight Show has become its own genre. So the fact that I got towalk out on that set and hear my own name . . . yeah, that’s something that’s still kind of hard to take in.” But his five years stateside ended with the inglorious demise of Riot, a game show hosted by McManus and produced by SteveCarrell that died a quick death after suffering anaemic ratings.

Now that he’s back inAustralia, happily ensconced in his new role at 2DayFM, how does he look back on those years in the US? Success or failure? For the first time in an hour of rambling conversation, he’smomentarily quiet. He looks down at his hands, choosing hiswords carefully. “Look, I probably could’vewrung a littlemore out of the sponge if I’d stayed there longer. But I’mvery happy being home.”

It’s pureRove: lock on to the positives, skim over the negatives. For him, optimism is a habit to be grooved, positivity a skill to be honed. “No matter what you do,” he says, “you have to focus on the positives. Sometimes I think people worry toomuch about what they’re not doing, so they don’t enjoy what they are doing, and they don’t do that thing to the best of their ability.”

A simple statement. Facile, even. But theway Rove says it, with such emphasis in his voice, you know there’s truth to it

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Keep The Fire Burning

Eating spicy food may help you live longer, reports the Chinese Academy ofMedical Sciences. People who tucked into fiery meals three or more days a week reduced their risk of premature death by 14 per cent compared with those who ate hot foods less than once aweek, the study found. The possible reason: capsaicin, the key source of chillies’ heat, may help regulate cardiovascular function and metabolism, protecting against heart disease and type 2 diabetes.

BURN AFTER READING
Help your health by dousing dinner with this capsaicin-packed chilli sauce

BURN AFTER READING

DO THIS

Combine all the ingredients in a medium pan and boil for five minutes
Remove from heat, allow to cool, pour into a blender and blitz until smooth
Strain through a fine-mesh sieve into a lidded container


TWEAK IT
Desire more fire? Fan the flames by adding one or two habanero chillies.