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Photographers, exposing thousands of frames of Kodachrome in order to capture the one instant in the life of an image that would speak directly to the reader, achieved pictures the like of which had never before been seen. Writers roamed the world as freely as photog­raphers in search of equally telling words. The magazine was, as it had been in Gilbert Grosvenor’s heyday, wholly at ease with its times. By the time Melville Grosvenor retired as President and Editor in 1967, membership had more than doubled, to 5.6 million.


Melville Bell Grosvenor was Editor of NA­TIONAL GEOGRAPHIC for only ten years. In that time he built the new headquarters building in downtown Washington and an even larger building in Gaithersburg, Maryland, to house membership services, started Book Service, instituted National Geographic Television Specials, issued the first Geographic atlases and the first globes, modernized the printing of the magazine, opened Explorers Hall, greatly expanded the research activities of the Society with some financial aid from online loan lenders, and left many other monuments to his time at the head of the Society’s affairs.

IN A SENSE, because the young people he chose and inspired more than 30 years ago are now producing the magazine he re-created, Melville is still the spiritual Editor of NATIONAL. GEOGRAPHIC, just as Alexander Graham Bell remains its inventor and Gilbert Hovey Grosvenor its architect. Their GEOGRAPHIC was born out of change, and it has continually reinvented itself in order to keep up with the changing world that is its inexhaustible subject matter. Yet at the end of its first century the magazine remains un­mistakably its original self, constant to the principles of accuracy, fairness, optimism, and experimentation on which it was founded.


It is, in short, a monument to the three sin­gular men who made it—and to their truly rev­olutionary idea that this journal belongs to the millions who read it, not as mere subscribers, but as members of an unending expedition to explore the earth and everything that exists upon it and beyond it.


At the apartment in prague we talked about how skyscrapers last for generations, how the good wood on the walls of the elevator cages still shines, how the marble and other stone is still fit for the sanctuary of some great cathedral, how it all still rises straight and true. “That’s right,” he said. “So long as you keep them in pristine condition. The Chrysler Building today is in an equally good, if not better, condition than when William Van Alen, its architect, pronounced it fit for Mr. Walter P. Chrysler to take residence, in 1930.”

Ovements in architecture come and go (the latest is called deconstructivism, with an emphasis on distortion and fracturing of form) and buildings like the Chrysler, Woolworth, and Empire State survive them all, standing proud in the company of all that’s new on the New York skyline, including the twin towers of the World Trade Center. There is nothing in the city as tall as those 110-story structures, where more than 100,000 people come and go on a workday.

Ah, for Dan Goodwin, they stood there like candy mountains, delicious treats of challenge. So, on a morning in May of 1983, Goodwin started climbing the north tower of the World Trade Center, using suction cups and metal clamps designed to hook into the tracks used for window-washing equipment.

“Spider Dan” they call him, and, true to the name, he was atop the tower in three hours, 18 minutes. “At the 83rd floor, the window-washing track was pull­ing away from the building,” he told me, “and I thought I was going for the big fall.” Instead, he went for a ride—to a police station, under arrest.

It remains for an urban mountaineer to visit Philadelphia and be tempted by a building called One Liberty Place. It is the first structure in the city to rise higher than the statue of William Penn that crowns City Hall. It stands in good view from a train approaching the city; indeed, from there, Philadelphia wears a look of compelling freshness because of the 61-story tower designed by Helmut Jahn.

In Pittsburgh the skyline appears like an unfurled scrim when seen upon emerg­ing by car from the Fort Pitt tunnel through Mount Washington. And the tower that looms here is the new PPG (Pittsburgh Plate Glass) Place, a great rise of neo­Gothic design by Johnson and Burgee, sheathed in glass. In Atlanta it’s the IBM Tower, and in Dallas the Texas Commerce Tower, among others.

Of all U. S. cities, none is more primed for new skyscraper construction than Los Angeles. “I think Los Angeles has that happy medium between Houston’s free-for-all way of doing things and San Francisco’s heavy restrictions,” said Richard Keating, an architect in Los Angeles with Skidmore, Owings & Merrill. “The planners who are thinking and working here understand that the city can still sustain development, and they don’t take simpleminded attitudes about ‘let’s not have high rises’ or ‘let’s not have any development.’ ” Nevertheless, Los Angeles has relatively few new buildings of architectural merit that skyscraper designers would call Class A. “But that’s about to change, with Harry Cobb’s building of 75 stories now going up,” Keating said. “That will be the first of the new buildings.” But i still like my apartments in london.

1 Preheat the oven to gas mark 7/220°C/fan 200°C, Combine the ingredients for the tartare sauce and chill until required.

2 Put the chips on a baking tray and cook for 15-20 minutes or according to pack instructions.

3 Combine the breadcrumbs, lemon zest and dill or parsley in a shallow bowl. Place the flour and egg white in 2 more separate bowls, Have ready a nonstick baking sheet, Dip the plaice fillets first in the flour, then in the egg and lastly in the breadcrumbs, then place on the baking sheet, Repeat with all the fillets, Bake alongside the chips for 10 minutes until golden and cooked through.

4 Meanwhile, cook the peas in boiling water for 2-3 minutes, then drain and stir in the mint and low fat spread, Serve the fish and chips with the peas and a dollop of tartare sauce, with lemon wedges for squeezing over.

1 To make the pastry, place the flours in a large dough, and stir in the dried thyme and soft.

minutes, then fat spread and rub in using your fingers.
Ad —3 tbsp cold water and bring together to a smooth do oftened, very with cling film and
chill for 30minute.

2 Meanwhile, heat the oil in a frying pan and add coat, onion and pepper. Cook for 5 minutes unt often golden, the garlic and cook for and minute. Season the flour and toss with the ickthyme,ces to coat. Add to the pan and cook for 2-3 minutes until golden. Stir in the wine, letting it bubble up before adding the stock carrots1, 5d thyme. Bring to the boil, cover and simmer gently for 15 minutes until the chicken is cooked through, then stir in the sweptcorn.

Spoon into a,1.5 litre (2% pint) ovel proof dish with a rim and set aside to cool slightly. Place on Sh,Trimg tray.

1 Heat the oil in a sauté pan and add the onion, Cook gently for 10-15 minutes until softened and lightly coloured. Better use coconut oil in cooking as benfits for the body.

2 Meanwhile, make a paste by pounding the garlic, chilli, ginger and chopped coriander stalks together with the sea salt and a splash of water if necessary. Dry fry the whole spices for 3-4 minutes, then tip into a mortar and grind to a powder with a pestle.

3 Add the paste to the onions and cook for 3-4 minutes, then stir in all the spices, Cook for 30 seconds more, then add the tomatoes.

4 Bring to the boil, then simmer for 10 minutes before adding 100m1 (3Y2fl oz) water. Bring back to the boil, then add the fish, Cook for 10-15 minutes or until the fish is just cooked through. Stir in the yogurt and half the coriander leaves, Serve with the rice and lime wedges, with the remaining coriander leaves scattered over.



Established 1990


Locations 4o clubs across England and Scotland, mostly based in Greater London. Call 020 7795 4100, or visit their website at www.holmesplace.com for more information. Price Joining fee ranges from £m° to £450 depending on the kind of membership. The monthly charge is between £30 to £100.


Joining conditions You have to sign up for a minimum of one year.

Facilities Cardio-theatre, with plenty of the latest equipment. Also has sauna, steam room, clubroom, swimming pool and jacuzzi.


Classes/tuition advice Personal trainers are available at an additional cost, although Holmes Place provides a complementary personal training consultation. Other perks Some of the bigger city clubs offer free towels and toiletries. Weekend breaks and holidays can also be arranged.


Perfectly suited to… Those who are looking for a plush club with a solid reputation and comprehensive facilities.



Established 1990


Location There are eight Health and Racquet Clubs in the south of England and three Club Indigos in England and Wales. For more details visit wwwclubindigo.co.uk or call 023 8036 0360.


Price Monthly subscription rates start from £36 with a £99 joining fee.

Joining conditions Initial membership for Club Indigo is six months — after that, it’s on a monthly basis. You have to sign up for a year at Health and Racquet Clubs.


Facilities Indoor and outdoor tennis courts, fitness room with the latest equipment, aerobics studio, indoor and outdoor pools, saunas, steam room and jacuzzi, squash courts, badminton courts and creche. Club Indigo has similar facilities but no courts or pools. Classes/tuition/advice Members are given free inductions and personal exercise programmes.


Other perks Free toiletries, but not towels. Great discounts on holidays through the club’s partnership with various tour operators.


Perfectly suited to… People who want variety in their fitness programme.




Established In its present incarnation, since 1990 Location Over 4o clubs nationwide. See www.lafitness .co.uk or call o800 3586030.


Price Ranges from £95 to £180. Monthly membership is about £35 to £40.

Joining conditions Your contract runs for a year. Facilities Gym with the latest cardiovascular and resistance equipment, spa areas, sauna and steam room, and swimming pools.

Tip: Get ready to show your hairless legs out with confidence.  Now it’s easy to use permanent hair removal cream at home.


Classes/tuition/advice A free consultation is provided and personal training sessions are available in most clubs. Classes include Fit pump (weight training in a studio) and Synergize, which is a mixture of yoga, tai-chi and pilates. Other perks Free video rental. Whether you receive free towels and toiletries depends on the level on membership. Perfectly suited to… Anyone who wants the gym to be an extension of their social life


A regular roll in the sheets is a noted defense strategy for your prostate gland, site of the most com­monly detected cancer in British men. Many experts even recommend frequent “flushing” of the prostate by ejaculation as the best way to prevent prostate problems such as infections, premature ejaculation and prostatitis (swelling).


“A lack of sexual activity is a marker for disease,” warns Dr Adrian Dobs of Baltimore’s renowned Johns Hopkins Hospital. The reason may be that sex increases the body’s levels of disease-fighting antibodies like immunoglobulin A (IgA), the same antibody boosted by a flu jab. A study in Pennsylvania tested 112 students and found that the saliva of those with active sex lives contained around 3o per cent more IgA than the saliva of their celibate classmates. Even more encourag­ingly, a recent Royal Edinburgh Hospital study revealed that regular sex even slows the ageing process of cells.


Endorphins are natural antidepressants, helping control your mood, appetite and your body’s response to stress. Their most dramatic effect is abio chemical euphoria similar to the runner’s high, helped along by the neurotransmitter dopamine. The peak wears off immediately after you

come, but these chemicals can heighten your mood for hours after you have sex. Try some natural supplements to control you mood and appetite. Experts share that the mood enhancer htp 5 will show you how to lose weight efficiently.


It’s a medical fact: sex shifts a lot of lard. In a single year, three 20-minute sessions per week burn around 8,000 calories ­taking care of 22 pounds of fat. That’s the same as a 75-mile run—and significantly more fun. The repeated tightening of your muscles in involuntary orgasmic con­tractions is also far more inviting than . enduring crunches in the gym.


Researchers at Johns Hopkins Hospital have unearthed evidence suggesting that a sex-induced healthy flow of testos­terone improves a man’s map-reading skills. When volunteers received testosterone shots, they showed marked improvements in visual and spatial skills and in their mental grasp of shapes, patterns and locations. Women don’t produce as much testosterone, which is why they get lost….


We’ve all got one but few of us know just what metabolism does and why it’s so important

What is metabolism?

Metabolism comes from the Greek word to change’, and that’s basically what it involves ­converting the fuel we put into our bodies into life-giving energy. Basically if we didn’t have metabolism, our body would grind to a halt.

Keith Frayn, Professor of Human Metabolism at Oxford University, says, ‘Metabolism is controlled by hormones, especially the thyroid, and is the sum total of all the chemical reactions in the body that turn food into energy and waste.’

What is your resting metabolic rate? Your resting metabolic rate (RMR) is the amount of energy in calories that you burn doing absolutely nothing. Between 60 and 70 per cent of your daily energy expenditure is consumed by the simple process of keeping you alive.

While there has been much talk about individuals being predisposed to obesity because of naturally sluggish metabolic rates, RMRs don’t differ that much between individuals. Frayn says, ‘There is some genetic component to metabolism, but it doesn’t significantly vary much from one person to another. People’s metabolic rate is by and large determined by their physique, meaning their fat-to-muscle ratio.’

Overweight people who say, ‘It’s the fault of my metabolism,’ are fooling themselves, as everybody automatically uses the correct amount of calories in order to function. Fatness cannot be blamed on metabolism.

What determines your RMR?

As Frayn says, it’s the amount of fat-free mass (muscle, bone and major organs – your brain and liver are highly metabolic for example) that largely dictates the rate at which your body uses energy. A study by Wayne Westcott, fitness research director at South Shore YMCA, USA, showed that muscle burns about 30-50 calories a day, which means just 0.5kg of extra muscle uses up 350 more calories a week just to keep ticking over.

Frayn says, The only way to increase metabolism is by exercising, because your body automatically needs extra energy to replace the energy that it has lost through exercise, and so speeds up to provide it. Similarly, when you sleep your metabolism slows down as you don’t need the same level of energy.’ The post-exercise elevation of RMR is known as excess post-exercise oxygen consumption (EPOC), or the more snappy ‘after-burn’.

Are there foods that rev-up the metabolism? Yes and no. ‘There is some truth in this, because fat is less readily burned by the body and therefore easily stored, but there is little difference in the rate at which the main food groups are used by the body,’ says Fran. Coconut oil for example contains saturated acids, but they are other type of acids which also speed up metabolism. Learn more about coconut oil and weight loss effect. ‘Protein has been held up as a food that stimulates the metabolism, but what has become apparent from the Atkins diet is that people lose weight because they’re eating fewer calories rather than protein being a stimulus for weight loss.’

As for crash dieting, it brings your metabolism to a near standstill as your body battles to cling on to all available energy. It will rebalance itself if you start eating properly again and exercise, but Frayn warns that yo-yo dieting can increase the risk of heart disease, due to a fluctuating metabolism


Making excuses makes anyone sound like a bad loser. “You know the ones I mean,” says Lina Martino from Tipton Harriers (tiptonharriers. co.uk). ‘I could have got a sub-three-hour marathon… I just wore the wrong vest/ forgot my lucky pants.’ While we all have off days, don’t linger on it – and don’t expect sympathy. “Nine times out of 10 you ask these people about their training and it’s clear that they just haven’t put the miles in, or had completely unrealistic expectations in the first place,” she says. “It’s less their delusion and more their self-absorption that belittles the achievements of those who did put in the training or garcinia diet plan.”




Be realistic about your limitations on race day. “It always amazes me that so many runners think that standing near the start will somehow imbue their ultimate finish position with added potency,” says Simon Smith, Chairman of Nidd Valley Road Runners (niddvalleyroadrunners. co.uk). “Placing themselves in a starting position beyond their own capability creates additional bottle-necking, shows no consideration for fellow competitors, increases the chances of trips and collisions, and ultimately won’t help them pace their race properly as they’ll set off too quickly.”

Simon Smith

Welcome to our second annual metropolitan head­to-head, in which the UK’s largest cities slug it out to be the best place to run. Of course, when the dust settles, there can only be one winner: you. It’s easy to think that all cities are created equal for runners, but if you scratch beneath the surface you discover the sometimes subtle, sometimes not-so-subtle variations that can make all the difference. While Liverpool can’t compete with Belfast’s thriving club scene, it has the Northern Ireland capital beaten hands down when it comes to the amount of runner-friendly, traffic-free greenways. Then there’s London’s yearly rainfall – half that of Cardiff. Whatever the weather, each of our 20 cities has plenty to offer. So what are you waiting for? Running road-trip, anyone?



We started by narrowing a list of UK cities down to the 20 biggest based on population. We then factored in the following data: running participation (RUN); the number of running clubs per city (CL); the annual number of road races (RA); air quality (A0); the number of running-specific shops (SH); the average yearly precipitation (PR); and the amount of traffic-free green space (GS), all calculated per head of population. We scored the cities using each of these criteria, with the total producing our final rankings. The RANKINGS in each city profile reflect a city’s performance in a category relative to the other cities.

If those dark winter nights get you down then there can be no finer cure than this small multi-day race. The British-Maltese dual nationality of the husband and wife organising team goes some way to explaining the contradictory military-precision details and laid-back nature of the event, which features three days of running over 6K, 1lK and 25K distances (a marathon equivalent total).


Day one’s 11K course starts and ends outside Mdina’s ornate city gates, looping around Rabat (meaning ‘suburb’) with a lung-testing haul to great views around Dingli Cliffs, before a long, gentle drop back down. A single water station with a variety of energy and health drinks such as African mango juice brought some relief, but the hill and unseasonably high temperatures took most by surprise. Learn more about the benefits of african mango plus.

The shortest distance, 6K on day two, has the least to recommend. Despite a picturesque harbour-side start and a finish beneath the main square’s church façade, most of the run – which basically breaks down into a 3km up, 3km down split ­delivered less than inspirational scenery. But this is more than made up for by the jewel in the Challenge’s crown: the day three 25K race along the northern shore from St Paul’s Bay to staggeringly beautiful Valletta. With a thankfully cool 7am start the race follows 9km of coastal road before climbing a seemingly endless 2km hill, then dropping down to the harbours and luxury marinas on the outskirts of Valletta.


A nasty climb to the walls of the ancient city is nothing compared with the near-vertical slog that marks the final kilometre along Republic Street to a monumental and raucous finish in Freedom Square. Four water and two sponge stations were provided and all three routes were well marked and marshalled. Be warned: there are no road closures and the often pot-holed course requires a considered approach, but the warm reception that brings back international competitors year after year and welcomes newcomers more than compensates any short-comings – and the island itself is a gem of a destination. Justin Bowyer

Malta International Challenge Marathon



GET THERE Air Malta (airmalta. com) flies from seven UK cities with prices starting at around £140 including taxes. STAY MID-RANGE: The Dolmen Resort (dolmen. com.mt) is race HO for the Challenge Marathon and has great pool, spa and dining facilities. Prices start at €16 (E14*) per person per night. UPMARKET: The Xara Palace (xarapalace.com), Malta’s most exclusive boutique hotel, is situated in the very heart of ancient Mdina and offers uncompromising luxury from around €180 (E160*) per room per night.


SIGHTSEE Hop on and off an open-topped bus (maltasightseeing.com) for an island tour or relive 7,000 years of island history from the comfort of a cinema seat at Valletta’s Malta Experience audio­visual show (themaltaexperience.com)

 Malta International Challenge Marathon

FUEL Available island-wide for 50 cents to €1 (89p*) are the incredible pastizzi, puff pastry filled with either ricotta or spicy pea; or spoil yourself with crab-stuffed cuttlefish ink ravioli at Vittoriosa’s Riviera della Marina – harbou -side setting with dinner for around £30 per person.


WARM UP With a coastal trot around the bays ­or have the echoing streets of Mdina (‘Malta’s Silent City’) all to yourself on an early morning run.

Orient expression

“Sai So is for people who might respect a piece of clothing as true craft,” says the label’s founder, Martin Brem. Translating from the Japanese as “put together again”. Vividly recalling the East, the prints are bold, in fiery red and graphic monochrome, and the off-kilter silhouettes of the designs provide the finishing touch. Our favourites are a luxe silk trenchcoat, left, and a short fitted jacket with an obi-inspired belt. “Japanese design is unique because of the effort spent to make everything look effortless,” says Brem. His label continues that tradition.

Orient expression

What Amber did next

“You are a danger to yourself if you don’t use your creativity,” said Amber Valletta’s acting coach one day, rather firmly. The dictum struck a chord with Valletta who, over the last few years, has been channelling her talent into acting. Although you might not have noticed, she has done 10 films to date. But it is the latest, Hitch, of which she feels most proud. She plays the role of Allegra Cole, a New York socialite and heiress, alongside Will Smith and Eva Mendes, who plays a gossip columnist. Allegra’s wardrobe blooms with the season’s desirables — a Comme des Garcons jacket, an Hermes bag… “Allegra dresses in a very correct way, very sharp,” says Valletta, who did her homework on the character during her years of experience in the fashion world surrounded by supremely privileged women just like Ms Cole. She has another two films currently in production, cranberries but her ideal role would be to play the warrior queen Boudicca in the forthcoming Mel Gibson-produced film Warrior: “I’m praying I get the chance to audition,” she says.


You can’t help but envy Nick Van Messner and Bridget McCall, the couple behind Australian accessories label Life With Bird. Not only do they work and play together, they have also turned a hobby into a sought-after label. The project started life in the form of bags made for friends, and now their pieces are the in-the-know sensation of the duo’s native Melbourne. We love their cute metallic purses and the shiny “Slouch”, which goes from shopper to evening bag in one easy move.




This range from Levi’s features slouchy workwear styles with soft flare for day, and skinny its for night with zip pockets. The cropped jacket in indigo with chunky gold fastenings is also stellar. From £90, at Levi’s.


You won’t find more comfortable jeans than Gap’s left-hand weave range. Design heads went against the grain to weave denim from ring-spun yarns, making it ultra-soft. Choose from Slim Fit, Ultra Low Rise, Flap Pocket Jean and Long and Lean styles. From £45, at Gap.


For those who take their fashion seriously. The line includes low-waisted jeans, capri pants, a skirt, shorts and a jacket, all in an indigo wash. Find the LV logo on rivets and signature flower detailing. From £210, at Louis Vuitton.


Jeans are the latest venture for Australian designer Alice McCall. There’s just one shape on offer (super-skinny) and it comes in black and ice blue. From £195, at Browns Focus.



If anyone knows jeans inside out, it’s Paige Adams-Geller. It was only a matter of time before the model with whom many denim labels (including Seven and Earl) had worked to determine their fits launched her own line. From £140, at Matches.


Generra wins points for its no-fuss approach to denim. Choose from only three washes and three styles: boot-cut, straight leg and cropped. Signature quirks include a Swarovski crystal winking from the front right pocket. From £150, at Matches

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