Kelvin Trautman is a ghost. If you’re a trail runner, paddler or mountain biker, there’s a good chance he’s silently snapped you from behind a bush, in a tree or while hanging off a cliff face.

If you’re talented enough to make the top spots at these events, then he’s probably running alongside you for a large portion of the race – hefting his equipment on his back and cradling his camera in this arms for his quick-fire shots.

Read more: This SA photographer with 270k instagram followers is here to teach you everything you need to know

Unlike many of his photographer peers, Trautman doesn’t get ferried around to easy shooting locations – he has to run, paddle, climb or cycle to the next best vantage spot. And to do this, he needs to be seriously fit.

And just to drive home how fit he is, I interview him the day before he does the Non Stop Dusi Canoe Marathon, a race which you paddle the Dusi river in a day. That’s 108km, which entails 35km of portage. It took him and his partner in a K2 just two hours, coming third overall.

Cross training kills monotony

“Unfortunately due to my shooting schedule, I don’t have a structured training plan but I’ve learnt how to squeeze in the right kind of training whenever I can. I’ve learnt the benefits of cross training, so I mix it up by doing open water swimming, free weights, core work, paddling, mountain biking and trail running,” says Trautman.

His favourite cross training sport is swimming, but not the traditional type, he says. “I often do long sea (or dam) swims. I do five ‘ins and outs’ (where you swim out to the backline, catch a wave, run back up the beach, around the life guard tower and then swim back out). In the pool, I often try mixing up my sessions by doing 50m intervals (25m underwater and a 25m sprint).

“I also try to tread water between intervals instead of hanging on the wall for dear life. I sometimes swim with a T-shirt on and I use a kick board. I find that swimming has the best overall benefits and can help you with almost any kind of race goals. I get the most out of my training where the aim is to have fun and be as challenging as possible at the same time.”

Read more: This is the exact percentage road running beats treadmill training

There are crap days

“I have days where I spend hours cold, wet and shivering in mud. But then I look at the race I’m covering, see how the athletes are suffering in the same conditions and it makes me feel better.

“Yes, it does sound sadistic, but there is something to be said for shared suffering. And best of all, when the conditions are rubbish, there’s more to photograph. The human spirit is much more noticeable and there is so much more to capture.”

There are no chain emails in the outdoors

“After sitting with your eyes glued to electronic spreadsheets and emails, running in nature provides a sensory overload that can reset your brain. No gossip, traffic or cellphones.

“It seems crazy to both work and train indoors. What’s even more crazy is that it doesn’t take much to change this. The hardest part is just to start and once you’ve made the decision to tie your running shoes or pack your canoe, it’s all downhill from there.”

Read more: The exact number of emails you should check every day to avoid a stress meltdown

The deep end is the most rewarding

“People don’t enjoy being challenged. It’s uncomfortable, but it’s where you grow the most. Going on a new adventure can be daunting, no matter if you’re hurling your parachute-clad body off a cliff with your camera in hand, or simply exploring your local park for the first time. It’s scary but it’s bloody addictive. You’ll learn more about yourself when you’re in the deep end than any other place in the world.”

Fitness is a job requirement

“I need to see and know the whole race course that I’m covering, and get to places that other people wouldn’t physically. I need to be able to stick with the front runners to be able to shoot them. As much as it is important to get to the perfect location for the right shot, it is also about being creative on the spot. Keep your eyes open for the right photographic opportunity.”

^{This article was originally published on www.mh.co.za}

^{Image credit: iStock} 

Putting on a condom may seem second nature to you by now, but are you actually doing it the right way? Sadly, research suggests you might not be.

Researchers from Indiana University analysed 50 studies on condom usage, and after crunching the numbers on 16 years of data, they found a laundry list of errors. Could you be making one of them? Check out the top 15 things that couples are doing wrong when gearing up for getting down.

Read more: 8 ways to be a gentleman after sex

1. Late application

Across the numerous studies, between 17 and 51.1% of people reported putting a condom on after intercourse has already begun. (Which doesn’t quite cut it when it comes to STD prevention.)

2. Early removal

Between 13.6 and 44.7% of the respondents reported removing the condom before intercourse was complete.

3. Completely unrolling the condom prior to application

Between 2.1 and 25.3% of people admitted to completely unrolling the condom before sliding it on. How does that even work?

4. No space at the tip

Failing to leave space for semen at the tip of the condom was reported by 24.3 to 45.7% of the respondents.

Read more: How to use the latest tech to have better sex and improve your relationship

5. Failure to remove air

When looking back to their last sexual encounter, 48.1% of women and 41.6% of men reported that they didn’t squeeze the air from the tip before use.

6. Inside-out condoms

Between four and 30.4% of participants reported they began rolling the condom on inside out, but then flipped it over and continued its use. And that’s bad, since it can expose her to your pre-ejaculatory fluids, which can get her pregnant.

(Nope, that wasn’t just a lie your gym teacher told you.)

7. Failure to completely unroll the condom before use

When looking back to their last sexual encounter, 11.2% of women and 8.8% of men had began intercourse before the condom was unrolled all the way.

8. Exposure to a sharp object

Between 2.1 and 11.2% of people had opened condom packets with sharp objects. The problem: If it’s sharp enough to rip the wrapper, it’s sharp enough to rip the condom. Duh!

Read more: Does pulling out during sex actually work? Here’s what you need to know

9. Failure to check for damage

When removing the condom from the package, 82.7% of women and 74.5% of men reported that they fail to check for damage before use. What to look for: Make sure the wrapper isn’t worn down or ripped open, keep your eyes peeled for expired dates, and check for visible imperfections while unrolling.

10. No lubrication

Between 16 and 25.8% of people reported using condoms without lubrication. The trouble? If you’re having sex for an extended period of time, the condom is more likely to tear without lubrication.

11. Lubrication complications

Roughly 3.2% of women and 4.7% of men reported using an oil-based lube with a latex condom. That weakens the latex, which can make it prone to breakage.

12. Incorrect withdrawal

Nearly 31% of men and 27% of women reported that (post-sex) they failed to promptly and properly withdraw after ejaculation. No matter what the Cranberries sang, guys, this ain’t a time to let it linger.

Read more: How does circumcision really affect your sex life? Here are the facts

13. Reusing a condom

Between 1.4 and 3.3% of people reported reusing a condom at least twice during a sexual encounter. Gross.

14. Incorrect storage

Between 3.3 and 19.1% of people in the studies had stored their condoms in conditions that did not comply with the recommendations on the package. Avoid storing them in direct sunlight or your wallet – both can degrade the latex.

Read more: What guys can learn from watching “porn for women”

15. Not wearing one at all

This wasn’t actually part of the study, but we should add that #15 is this: Not using one at all. According to the (most recent) National Survey of Sexual Health and Behaviour, only 45% of men ages 18 to 24 used a condom with their last sexual partner. And as the age groups increased, the stats only got worse: Only 29.3% of men ages 25 to 34 used condoms and 21.3% of men between ages 35 and 44.

^{Originally published on www.mh.co.za}

^{Image credit: iStock}

Madeline Haller

When you’re on the keto diet, there are a few, uh, bodily changes to prepare for (the good: weight loss; and the not-so-good: keto flu).

One thing you might not be totally ready for: The keto diet wreaking havoc on your menstrual cycle – and possibly making your periods irregular.

“The keto diet can affect women’s periods due to the rapid weight loss some women have on it,” says Dr Angela Chaudhari, gynaecologist at Northwestern Memorial Hospital. “Rapid weight loss can alter your oestrogen-progesterone balance and impact ovulation, therefore causing your periods to become more irregular.”

But period irregularity isn’t your only cause for concern on the keto diet – your period could even stop altogether.

“Women who lose weight rapidly or become very thin can become amenorrheic, meaning no periods, due to anovulation, or a lack of ovulation,” says Dr Chaudhari.

Keep in mind, though, that this is likely due to rapid weight loss that may happen on the keto diet – but it’s not exclusive to the keto diet. “This can also occur due to a very low-kilojoule diet, excessive exercise, or having a very low BMI,” says Dr Chaudhari. “This can cause some hormones in your brain that regulate ovulation to drop, and therefore prevent ovulation or delay ovulation leading to menstrual irregularity.”

Another period issue on the keto diet: The lack of carbs.

“The evidence is very limited, but extreme carbohydrate restriction may lead to changes in the lutenising hormone, a hormone released from the brain,” says Dr Chaudhari. When the body’s functioning normally, the lutenising hormone contributes to regular ovulation, says Dr Chaudhari; but when carbs are restricted – and the lutenising hormone is compromised – it may cause amenorrhea or hypomenorrhea (short, light periods).

Read more: 6 times your period blood looks different – and what it means about your health

Is it all bad news? Can the keto do anything good for my cycle?

Actually, it might: The keto diet may be helpful to women with polycystic ovarian syndrome (PCOS), a hormonal disorder that prevents the ovaries from developing or releasing eggs, according to the Office on Women’s Health.

“There is emerging data that patients with PCOS, who usually have issues with fertility, [may help] restore regular periods and might help with fertility by making the patient more responsive to fertility treatments,” says Dr Ula Abed Alwahab, an endocrinologist at the Cleveland Clinic.

That’s because, with PCOS, excess insulin in a woman’s body also increases her androgen and testosterone levels, which then limits her oestrogen production and the body’s ability to ovulate.

The keto diet, however, can help decrease inflammation and insulin resistance, which can be to blame for higher than usual insulin levels seen in PCOS patients, says Alwahab.

Losing weight on the keto diet can also help PCOS symptoms.

“Weight loss is recommended for all women with PCOS and the ketogenic diet can be one method to help achieve weight-loss goals,” says Dr Chaudhari. “By having a healthier BMI, women are more likely to ovulate regularly leading to more regular periods.”

But, as with any diet, it’s important to discuss going keto with your doctor before you do it – especially when you’re dealing with a medical issue like PCOS.

And instead of focusing on a specific diet, like the keto diet, it’s most important to find a sustainable and healthy diet that helps you maintain a healthy weight – and ultimately, a stable period, says Dr Chaudhari.

“Patients who eat healthy, well-rounded diets and maintain normal BMIs are more likely to have regular ovulatory cycles,” says Dr Chaudhari.

^{This article was originally published on www.womenshealthmag.com}

^{Image credit: iStock}

Ruth Rose is the oldest person in the UK to have a medical sex change.

Clinics in England say they are struggling to meet a huge increase in visits.

Climb the toughest of bike trails without bonking – and descend with total control. We chatted to Todd Wells, an Olympic mountain biker and member of the SRAM/TLD Factory Racing team, to get the down low on getting down and dirty.

1. Fine-tune your ride

Set your tyre pressure to 20 000 pascals, which gives your tyres enough flexibility to grip the trail during ascents without bottoming out onto the rim during descents. Lube the chain and make sure both wheels’ quick releases are tightly closed. (Don’t laugh – it happens.)

Read more: The ultimate guide to mastering mountain biking: From buying bikes to finding trails

2. Set a solid pace

Beginners default to the lowest gear on ascents. But for a stronger climb, you want to pedal at the same rate the whole time, saving a few low gears just in case. Shift to maintain your cadence. Resist the urge to stand – this takes weight off the back tyre. You need that weight to maintain traction.

Read more: How to supercharge your cycling endurance with weights

3. Power over obstacles

As you approach rocks or logs, centre your weight over the back tyre to prevent slipping. Lean slightly over the handlebar so your front end doesn’t lift. Raise the bar just enough to initiate a climb over the obstacle. Avoid bunny hops, which kill momentum.

Read more: Kings of the road: Running vs. cycling, who wins?

4. Control your descent

In sections with rocks or roots, don’t pedal. Keep your eyes locked in front of your tyre. Your speed is right if you feel in control and can scan the terrain for obstacles in your peripheral vision. Keep your feet level so your weight stays transferable. Check your speed by feathering the front brake with small pumps. If you need to slow down during a turn, use the back brake so your front wheel is solely devoted to steering.

^{This article was originally published on www.mh.co.za}

^{Image credit: iStock}

A new technique picks out patterns in DNA mutation within cancers to forecast future genetic changes.

Let’s face it: A lot of guys just don’t like using condoms.

Pulling out, or the withdrawal method, is a fairly common method of birth control. In fact, it’s the second most popular form of birth control in the last five years, according to the Center for Disease Control and Prevention (CDC).

Read more: 8 ways to be a gentleman after having sex

And young couples aren’t the only ones relying on the withdrawal method. Per a 2013 report, CDC researchers found that 60% of women also reported using withdrawal as a form of contraception.

But does pulling out actually work? What do the stats say about its effectiveness in preventing pregnancy? We dug into the numbers to find out.

The numbers don’t lie: Pulling out is risky as hell.

When done correctly, pulling out can actually be fairly effective in preventing pregnancy. Couples who use the pullout method perfectly have only a 4% chance of becoming pregnant within a year, according to Princeton University research.

Read more: Are you ‘pulling out’ as a form of contraception? Here’s why that might be a problem

But pulling out at exactly the right moment every single time isn’t always easy for the average guy, let alone an inexperienced teen. More often, guys fall back on the “typical use” withdrawal method, or pull out too late. And doing it this way raises a woman’s pregnancy risk to 22%.

Plus, even if all goes smoothly, you still release pre-ejaculate during sex, which can hold a small amount of sperm – and all you need is one eager swimmer to make its way up there to spike your risk significantly.

Also, keep in mind that pulling out doesn’t protect you from sexually transmitted infections (STIs). Because many STIs can be passed through skin-to-skin contact, pulling out is essentially worthless as a method of protecting yourself against them. Even STDs that are only passed through bodily fluids can still be transmitted through pre-cum and vaginal fluids, so you still need to wrap it up if you want to protect yourself on that front.

In short, if you and your partner haven’t been tested for STIs recently, and you’re not trying to get pregnant anytime soon, it’s best to steer clear of the pullout method.

Read more: Male birth control could be hitting the shelves soon

But if you and your partner both prefer pulling out to wearing condoms (or any other, more effective form of birth control), here’s what you can do to gain more self-control during sex.

^{This article was originally published on www.mh.co.za}

^{Image credit: iStock}

Alisa Hrustic and Mario Abad

Second to the chills, the worst thing about coming down with a cold or flu is losing your appetite. What is life without being able to eat?

But here’s why you should suck it up and chow down anyway: Since a cold and the flu are both caused by viruses, foods with antiviral properties may speed up recovery (or fight off those viruses in the first place), says Monica Auslander Moreno, nutrition consultant for RSP Nutrition.

Here are the best foods for a cold or flu that you should put in your shopping cart ASAP.

1. Chicken soup

There’s a reason your mom always had a bowl of this at the first sign of sniffles. Not only does chicken soup provide the fluids you need to help fight off viruses, but it also reduces the inflammation that triggers symptoms and leads to more colds.

Read more: Here’s how to tell if you’re ready to exercise again after a cold or the flu

2. Citrus fruits

Vitamin C, most commonly found in citrus fruits, is an antioxidant that can reduce cold symptoms, says Dr James A Duke, author of The Green Pharmacy Guide to Healing Foods.

Get your C from supplements or from vitamin-packed citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes and tomatoes.

3. Garlic, onions and leeks

Kissing is off the table to prevent the spread of germs, so you might as well indulge in this pungent garnish (along with its antiviral cousins onions, chives, and leeks) to help fight that nagging cold. “It has long been revered in its ability to help natural killer cells purge the body of invaders,” says Moreno.

4. Ginger

Ginger contains chemicals called sesquiterpenes that specifically target rhinoviruses, the most common family of cold viruses, as well as substances that suppress coughing. It also contains anti-inflammatory gingerols that can fight infection.

Adding a couple of tablespoons of shredded ginger root to your tea can do the trick, but you can also look for ginger chews or real ginger ale, although most of the canned stuff has very little real ginger.

Read more: These are the 7 best tips to stay super healthy during flu season

5. Honey

Honey is often touted as a cure-all for everything from burns (put raw honey on a burn as soon as possible to speed healing) to cuts and scrapes (honey’s natural antiseptic properties allow it to work a bit like hydrogen peroxide).

Because it coats your throat, it’s a great cold- and flu-friendly sore-throat reliever, and its natural antioxidant and antimicrobial properties help fight infections from viruses, bacteria and fungi.

6. Kefir

Kefir is loaded with probiotics that strengthen your immune system, says Dr Mike Roussell. With more protein than yoghurt and milk, it also regulates digestion, enabling your body to actually use all the kilojoules and nutrients you consume, he says.

Other fermented foods like sauerkraut, dill, carrots, kimchi and kombucha also get the job done by populating your gut with good bacteria, thereby potentially leading to fewer colds.

7. Selenium-rich foods

A single ounce of Brazil nuts contains well above your recommended daily value for selenium, a mineral that helps boost your immunity. Having enough selenium in your body increases its production of cytokines, which help remove the flu virus, says Dr Duke.

Other sources of selenium include lobster, oysters, clams, crabs and tuna.

8. Red wine

The resveratrol and polyphenols in red wine work the same way that beneficial bacteria in yoghurt do, says Dr Duke. When cold and flu viruses enter your system, they start to multiply, and these compounds prevent that from happening.

To get the most bang for your buck, grab a bottle of pinot noir. Tests have found it to have some of the highest levels of resveratrol.

Read more: What is the keto flu and why does it make me feel horrible?

9. Mushrooms

While mushrooms have long been a staple in Chinese healing, they’re having a modern medicinal moment. Moreno says they likely have antiviral properties, thanks in large part to their rich vitamin D content. They produce cytokines, a cellular protein, which helps fight off infections. Their polysaccharidesare another class of compounds that boost immunity.

10. Carbohydrates

For frequent exercisers, Dr Roussell recommends not going crazy with the carb-cutting. “Taking in carbs while you’re training helps counter immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise.” Translation: Those carbs are helping your body stay strong.

11. Fatty fish

Good thing there are many fish in the sea – Dr Roussell says their vitamin D content helps maintain optimal blood levels when your body isn’t converting much of the vitamin from sunlight. A bonus is that stocking up on vitamin D may help fight certain cancers, strengthen bones and aid in weight loss, too, he adds.

12. Zinc-rich foods

Moreno says that due its high zinc content, lamb is a strong contender for cold-fighting food of the year. One recent study found that consuming zinc at the onset of a cold shortened it by one day, and consuming a preventative tablet daily reduced its severity. Other great zinc-packed options include pumpkin seeds and chickpeas.

^{This article was originally published on www.womenshealthmag.com}

^{Image credit: iStock}

Leah Zerbe and Marissa Miller

A decade after the policy was initially announced, parking is now free at all Welsh NHS hospitals.