Gordon Ramsay posted a heartwarming family snap to mark his latest career achievement

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Hardest Geezer has shared an update while running the entire length of Africa, revealing that he’s facing a long delay after being robbed at gunpoint. The YouTuber, real name Russ Cook, is attempting to become the first person ever to complete the feat as part of “Project Africa” for charity. However, Cook and his team are facing “frustrating circumstances” while the group has to wait to get new visas. On the 64th day of his journey, he revealed he and his crew had been robbed at gunpoint by two “desperate” men. Sign up to our free Indy100 weekly newsletter Cook wrote at the time: “Nothing like a gun being pointed at your face to let you know you’re alive. Lively one today.” He added: “A couple lads popped open the side door and demanded everything we have. Desperate blokes with guns pointed. Infamously bad situation to find yourself on the end of. Proper spot of bother. Damage limitation.” Why I was forced to LEAVE Angola www.youtube.com Cook also said: “None of us got killed or injured. We didn’t let them march us out the van. But we did lose a lot of our gear. Couple cameras, 2 iphones, all of our cash, passports + few other bits.” Losing the passports and documentation means that they’ll now face a significant delay while they wait for new documentation. Cook revealed that the group has been forced to drive back to Windhoek in Namibia which is 1,281 miles in the wrong direction in order to get their new visas. “Most importantly, they took my passport, which had a visa for Democratic Republic of the Congo and Republic of Congo in it,” he said about the passport [via BBC News]. “Logistics in Africa is especially difficult. We were in Luanda for six days trying to get the new visa, sweet talking every man and his dog. But ultimately, we left with our pants pulled firmly down.” He also said: “We can’t go anywhere until we have the visas.” Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

TL;DR: A lifetime subscription to the Jillian Michaels app is on sale for £159.68, saving

Pulling an all-nighter for an exam? Or do you work night shifts that you just can’t avoid? Well, researchers have revealed the optimal napping method to help combat fatigue during a 16-hour overnight duty. The research looked at data from pilot studies on night shifts conducted from 2012 to 2018 and found that the analysis could also be the key to providing relief for sleep-deprived mothers and fathers. The team found that scheduling two nap sessions – a 90-minute nap followed by a quick 30-minute nap later – is the optimal choice over a single 120-minute rest for delaying fatigue and sleepiness. “A 90-minute nap to maintain long-term performance and a 30-minute nap to maintain lower fatigue levels and fast reactions, as a strategic combination of naps, can be valuable for early morning work efficiency and safety,” said study author Sanae Oriyama, a nursing science professor at Hiroshima University’s Graduate School of Biomedical and Health Sciences. The study, published in the journal Scientific Reports, found that many professions, including those in emergency sectors, have a lot of night shift work which can in turn increase the risk for sleep-related physical and mental health disorders and impair job performance. When daytime comes, the human body has a light-sensitive internal clock that activates wakefulness, and at night, this pushes the human body towards sleep. Study authors say because of this, the likelihood of errors and accidents during a night shift is elevated. In the medical field, this may inadvertently lead to serious harm to patients or to oneself, and naps are usually taken by shift workers to offset disruptions to the body clock. For the study, researchers looked at 41 women in their 20s who underwent a simulated 16-hour shift in a controlled environment, where factors, such as light and temperature, were standardised. Participants underwent hourly tests, including the Uchida-Kraepelin test (UKT) for assessing task speed and accuracy, and measurements of drowsiness, fatigue, heart rate and blood pressure. Professor Oriyama found that women who took a single 120-minute nap suffered increased drowsiness from 4am onward. Those who had two naps, a 90-minute nap followed by a 30-minute nap, postponed their drowsiness until 6am. Researchers suggest adding an extra 30 minutes of shut-eye between 5am and 6am, given that drowsiness might shoot up from 7am to 8am. All nap participants reported fatigue between 4am and 9am, whereas the dual-nap group reported less intense fatigue. “During a night shift that, for example, lasts from 4pm to 9am the next morning, a split nap of 90 minutes and 30 minutes, ending at 12am and 3am, respectively, is thought to be more effective than a 120-minute monophasic nap ending at 12am when tasks requiring quick responses to maintain a high level of safety are scheduled between 2am and 9am.,” Professor Oriyama said. The study also revealed that the duration of the nap plays a crucial role. The later you take it, it will become more difficult to fend off sleepiness and exhaustion. However, delaying it too much could interfere with your focus as your sleep drive builds up. “Hence, the ideal time for taking a nap and the ideal nap schedule during long night shifts need further elucidation,” Professor Oriyama added. Read More Why is my teenager sleeping so much? Sounds that can help you fall asleep better How to sleep during hot weather, according to experts Sounds that can help you fall asleep better How to spend the perfect healthy Super Saturday – according to science Summer of female sporting events inspires millions of women to get back into the game

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Max Verstappen said he is refusing to dream about completing a hat-trick of world championships after he delivered another emphatic performance to win the Austrian Grand Prix. The double world champion was made to work for his seventh victory from nine rounds after he passed Charles Leclerc and Carlos Sainz on track in Spielberg. But after manoeuvring himself ahead of both Ferrari drivers, Verstappen raced off into the distance to the delight of his 70,000-strong travelling army from the Netherlands. He leads Sergio Perez in the standings by 81 points – the equivalent of more than three victories – ahead of next weekend’s British Grand Prix. However, when asked about the prospect of taking his third straight title, Verstappen said: “I don’t like to think about that yet. “I am enjoying the moment, driving with this car, and working with this team. I am just very happy for this weekend and we will turn our focus to the next race at Silverstone.” I don’t like to think about that yet Max Verstappen on the chances of a third successive title A day after taking the sprint race spoils, Verstappen was celebrating his fifth consecutive victory, and the 42nd of his career to move ahead of Ayrton Senna. Verstappen fended off an aggressive Leclerc on the opening lap before he fell to third after the Ferrari drivers stopped early for tyres under the Virtual Safety Car. It ended Verstappen’s remarkable run of 249 consecutive laps at the head of a race – a streak stretching back to the Miami Grand Prix on May 8 – however, the Dutchman required just 11 laps before he was back in charge. After he left the pits on lap 25, Verstappen moved ahead of Sainz a couple of laps later, and then fought his way past Leclerc on lap 35 of 71. From there, the Dutchman cruised to the flag – even stopping for tyres on the penultimate lap in order to set the fastest lap and take a bonus point. “It was important to stay in front of Charles on lap one and after that we were able to do our own race,” added Verstappen. “We chose not to box under the VSC and we followed our normal strategy and that worked out really well. “I knew I would get them back eventually and following our own plan was the best way forward. To see all the orange in the grandstands and the flares at the end was incredible.” Verstappen has won 16 of the last 20 races in F1, with Red Bull unbeaten this season as they bid to become F1’s first invincible team. “We can only take it one race at a time,” said Red Bull team principal Christian Horner. “Can we [go unbeaten]? Yes. Will we? Who knows.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Toto Wolff plays down impact of ‘just please drive it’ remark to Lewis Hamilton Austrian Grand Prix to remain on F1 calendar until at least 2030 Lewis Hamilton to start sprint race from 18th at Austrian Grand Prix

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If French Montana’s father never abandoned him as a teenager, the rapper believes he would not have grown into a popular figure who has earned three Grammy nominations