Henk Van Aarde

172 Flips | 8 Magazines | @HenkVanAarde | Keep up with Henk Van Aarde on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Henk Van Aarde”

The Best Homemade Snacks According to the Pros

These between-meal bites are major performance boosters. And they can be whipped up fast in your kitchen.<p>Whether you’re working, playing, or training outside, hunger pangs are public enemy number one. Devising the kind of snacking strategy that can keep them at bay is important for optimal …

Breakfast

How Heart Rate Variability Tells You When to Hammer

Thanks to smartphones and watches, athletes can track more data than ever. But is HRV all that really matters?<p>When the question of how to use data to guide your training came up during a podcast discussion last week, I dusted off a familiar bromide. The output from GPS watches, power meters, heart …

Fitness Technology

Peanut Butter and Jelly Should Fuel Your Next Adventure

It's basically the best performance food on the planet<p>In 1901, food writer Julia David Chandler announced a new recipe in the Boston Cooking School <i>Magazine of Culinary Science and Domestic Economics</i>: “Try making sandwiches…of three very thin layers of bread and two of filling, one of peanut paste, …

Breakfast

Backpacking Through Iceland

No Man’s Land, from filmmaker Davide Calafà, documents a six-day backpacking journey through Iceland.

Backpacking

The Frozen Road

From filmmaker Ben Page, The Frozen Road chronicles the Canadian Arctic segment of his bike ride around the world. The film captures Page as he encounters frigid temperatures, a hungry pack of wolves, and the anxiety of traveling alone. The video has taken home awards from the Banff Mountain Film …

Northern Canada

The New Science of Training Your Gut

Testing the idea that you can improve your ability to eat on the run<p>There is both an art and a science to the pursuit of sporting excellence, and it’s not uncommon for devotees of the former to argue that egghead scientists simply don’t understand how races are run in the real world. One of the …

Wellness

The Outdoor Athlete's Guide to Strong Shoulders

In endurance sports, your lower body tends to get all the glory. But the truth is that your upper-body muscles—especially your shoulders—play a huge role in your success.<p>Your shoulder marks the spot where your upper arm connects to the rest of your body (the glenohumeral joint) and the point at …

Workouts

Eat This to Build Muscle

These real foods deliver all the complete proteins you need to build strength and reduce the risk of injury<p>When it comes to building muscle, what you put into your body is just as important as the time you spend in the gym. Muscles are made from protein, so they need more of it to grow, says Gabbi …

Nutrition

The Best Headlamps for Any Budget

From $25 to $200, these three lights rose to the top of our testing<p>A headlamp is one of those pieces of gear that can get away with being extremely basic. If you’re only going to use it to wash dishes in the dark or find the bathroom in the middle of the night, any simple source of light will do. …

Hiking Trail

The 7 Best Training Apps

Whether you’re gym-averse, looking to track your latest vert, or trying to perfect your swim form, the right app can help you reach your training goals, says Los Angeles–based personal trainer Mike Donavanik. But with countless options hitting the market every day, it can be hard to find the right …

Apps

The Inuit Woman Who Survived the Arctic Alone

Ada Blackjack had no wilderness skills before she was forced to fend for herself on a remote Arctic island—and outlived four male explorers<p>Except for the polar bears, a corpse, and a small house cat named Vic, Ada Blackjack found herself alone on Wrangel Island in late June 1923. Nearly two years …

Canadian Government

Motivation Is Overrated

As ultra-endurance athlete and self-improvement guru Rich Roll says, "Mood follows action." In other words: Don't think. Do.<p>The great part about New Year’s resolutions: You feel wonderful when you’re making them. The not-so-great part: Odds are you’ll fail before the end of the year.<p>According to …

Motivation

The 2018 Adventure Bucket List

Stay in a PurePod in New Zealand<p>Expert: Contributor Jen Murphy<p><b>The Draw:</b> These eco-friendly one-bedroom structures with glass walls are plunked down in some of the most stunning, off-the-grid woodlands the Kiwi kingdom has to offer. It’s like bivying, but with a flush toilet and a hot shower. There …

Adventure Travel

The Best Performance Food for Every Activity

The sports-nutrition market is confusing, so we created a helpful guide to show you exactly what and when to eat<p>Twenty years ago, performance nutrition meant water and a banana. Today, it more closely resembles a science experiment, with neon-colored gels, powders, gummies, and an endless stream of …

Nutrition

Turn Your Pasta Into Performance Food

Six athletes on how they elevate this dish from plain noodles to delicious, healthy bowls of endurance fuel<p>The pasta-based carbo load has a confusing reputation. First, an imperative pre-race ritual, then a gut-bombing enemy of PRs, it’s now back in the mainstream as a beloved part of the endurance …

Food

Red Dawn in Lapland

It was a frigid January morning on the outskirts of a Finnish military base, 62 miles north of the Arctic Circle.<p>Daylight was still four hours away and would cast off again by midafternoon. Through darkness and gently falling snow, I could see only one of the soldiers skiing in a line ahead of me. …

War

What to Eat After Every Kind of Workout

Optimize your recovery by perfecting your post-exercise meal<p>When it comes to getting the most out of your training, eating the right foods after a workout is almost as important as the activity itself. It keeps your body from fatigue and possible injury, facilitates muscle building, and helps with …

Nutrition

12 everyday stretches that will help you stay flexible and fit at any age

When it comes to stretching, there are a lot of options to choose from.<p>But what are the best everyday stretches for anyone looking to avoid sore muscles, get more flexible, and protect his or her muscles from injuries?<p>We turned to Marilyn Moffat, a professor of physical therapy at New York …

The Old Man and the Sea, and the Sea, and the Sea

Adventure paddler Aleksander Doba willed his 71-year-old body and 1,600-pound kayak through a 4,000-mile trans-Atlantic journey<p>You might ask what the world’s most intrepid paddler does for 110 days while kayaking across the Atlantic Ocean solo. He gets naked.<p>The logic is obvious to 71-year-old …

New Jersey

The Sweat Science Manifesto

Exploring the riddles of endurance and adventure, but only after peer review<p>If you’re as old as I am, you might remember a mid-1990s commercial in which a smug jock challenges Jason Alexander to back up his claims of pretzel-fueled physical prowess: “Prove it, pretzel boy!” Alexander proceeds to …

Peer-Reviewed

6 Ways to Prevent Overuse Injuries

Endurance sports have a problem with overuse injuries. The stats are sobering: as many as 75 percent of runners will be injured in a given year. Many of those will come as a result of excessive and repetitive pressure on joints, muscles, ligaments, and tendons, according to a survey by Harvard …

Muscle

We Bought a Military Truck So You Don’t Have To

Looking for a truck that’s big enough for a family to live in, but still has true go-anywhere off-road capability? You could spend $100,000-plus on a purpose built rig. Or, my wife, Rachel, and I thought, you could spend a couple grand on a decommissioned military truck.<p>Meet the LMTV<p>It stands for …

RVs

The Minimalist's Strength Workout

Like most athletes who would rather be outdoors running, riding, swimming, or hiking, I don’t set aside much time for the gym. Yet I fully realize the importance of building general strength and mobility—not just to support my outdoor activities, but also for everyday health and fitness. I’d like …

Workouts

A Single Narrow Gasping Lung

Tenzing Norgay wasn’t buying it. Neither were the five other Sherpas who’d summited Mount Everest since 1953, when Tenzing and Edmund Hillary first knocked the bastard off. The Euros had been too fast—too fast to have climbed the mountain with bottled oxygen, let alone without it. But such was the …

Mountaineering

The Polar Expedition That Went Berserk

Samuel Massie wasn't superstitious until the day he saw the crows. Two of them, gliding above the Antarctic Plateau. Sure, he’d hardly slept in 48 hours, and it was 60 below, and he was 18 years and three months old, which is to say he knew nothing, and he hadn’t heard from his three shipmates in …

Sailing

The Best Running Tips of All Time

At <i>Outside</i>, we write about running. A lot. We’ve spent countless hours talking to the greatest athletes and brightest minds in the sport to examine every training and racing strategy imaginable. We’ve even tested many of those approaches ourselves. While we think it’s all worthwhile info, we …

Running

A Quest to Find the Formula for Perfect Health

In 2010, an economist and a psychologist teamed up to determine the salary that would bring maximum happiness. The much-touted number they came up with was $75,000: people’s contentment would rise along with their incomes but only up to that threshold, at which point it would plateau or drop.<p>Our …

Joe McConaughy Absolutely Smashed the AT Speed Record

And the potentially catastrophic injuries he suffered make the time even more impressive<p>Exactly a week after smashing the self-supported fastest known time record on the Appalachian Trail, Joe “Stringbean” McConaughy was fidgeting in the waiting room of a Boston-area sports medicine physician. He …

Running

The Biomechatronic Man

I can see him in his glass-fronted Cambridge office from the foosball table in the light-filled central atrium. He’s standing there talking to a visitor and seems to be finishing up. This entire side of the third floor in MIT’s new Media Lab building is partitioned with glass, and professor Hugh …

Prosthetics

How to Do the Perfect Push-Up

You’ll be hard-pressed to find an athlete who has never performed a push-up. Performing it correctly, though? That’s another matter entirely. No matter how simple the push-up might look, it’s actually a very complicated, technical movement, says Mark Barroso, a New Jersey–based trainer and Spartan …

Workouts