MEN’S HEALTH
OCTOBER 2016
100% USEFUL THE BODYWEIGHT TRAINING ISSUE
BUILD THIS BODY No Weights Needed!
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THE BODYWEIGHT TRAINING ISSUE
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(And How It’ll Help You) Tim Robards The Calisthenics Cover Model Training Plan R45.00 (VAT INCL) R47.50 (Foreign Countries) Namibia: N$47.50
SA’s 5 Wildest Adventures
10.16 COVER STORIES & FEATURES
The Bodyweight Issue YOU ARE THE ONLY BARBELL YOU WILL EVER NEED
50
YOGA BEHIND BARS What you can learn from dangerous prisoners.
54
LOSE FAT, BUILD MORE MUSCLE Yes you can – these guys are living proof.
62
BUILD THIS BODY No weights needed.
72
MASTER ONLINE DATING She’ll swipe right the first time.
5 SUMMER SALADS Lose weight at work.
106
GO WILD! Choose your own adventure from our list of the very best in SA.
FLIP THE MAG TO BRING THE HEAT Reinvent your summer wardrobe with our annual Guide to Style.
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P H O T O G R A P H T U R E L I L L E G R AV E N
78
10.16
REGULARS & DEPARTMENTS
GUY WISDOM 30/ Roll Up Your Sleevess Get hands-on with some help from bike mechanic Devin Paisley.
38/ Keys to the Capital Your map to the best food and d fitness fixes in Pretoria.
44/ Take the Plunge Swimmer Michelle Weber on how h to handle yourself in the deep p end.
46/ Ask the Physio “My girl loves a good massage, but I don’t know what I’m doing. Help!” H
48/ The Cold Eyes of a Killer How an encounter with a sharrk made Sacha Specker a better man. m
16/ A Breath of Fresh Air The key to running faster, and further, is right there in your bathroom cabinet.
86/ The Fire Within You can’t see or feel it – but inflammation may be killing you anyway.
88/ Stop Procrastinating! Check off a few of those to-dos – before they add up to a big, bad health problem.
89/ See Your Future The biggest dangers to your longterm eyesight: your habits right now.
FOOD + NUTRITION 36/ Build a Better Breakfast Perfect portion control, plenty of protein: the most important meal of the day comes in a jar. 72 GETTING NOTHING BUT TWO BLUE TICKS? READ THIS NOW
EVEN MORE USEFUL STUFF..
8 Ed’s Letter
85/ Menu Decoder Feel like indulging in Italian without bulging from the waistline? Follow this cheat sheet.
20 Ask MH
30 Malegrams
“How do I build bigger biceps – quickly?”
Your guide to everything a man needs in life.
14 Man of Action
23 Bulletins
42 Worth Your Time
Pro kiteboarder Luke McGillewie.
Short answers for big health and fitness results.
How to spend every free minute this month.
Hit a plateau? You need a few new squad goals.
6 MH.CO.ZA | October 2016
MUSCLE + FITNESS 64/ Harness Your Hustle Muscle Yup, we’re talking about your hamstrings.
66/ The New Life of Bryan Using little more than his own weight, Bryan Nicol lost 24kg, then doubled down on lean muscle.
68/ Climb the Wall Yes, literally!
70/ Streets Ahead You can’t get stronger without a gym, right? Wrong. Just ask SA’s street-workout champ.
90/ Rise From the Ruins These guys train in a war zone. What’s your excuse?
STYLE + GROOMING 40/ Defunk Your Gym Clothes Sweat is fat crying, right? Well the smell is sure bringing tears to our eyes. Clean up.
ON THE COVER R Cover Guy Tim Robards Ph Photograph Jas ason Ierace
PHOTOGRAPHS MERIDITH JENKS, JAMES GARAGTHY
HEALTH + WELLNESS
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B R E IT L ING . C O M
Strong Words My favourite read this month: Pollsmoor prisoners and their yoga escape p50
The hardworking staff members of the MHTeamFit Challenge. See their amazing results on p54
Find the full story and outdoor bodyweight workout on p96. 1. Take it outside. That’s right, we want every ride, run and rep to be in the fresh air. You get more Vitamin D (and colour on that pasty skin). 2. You have 31 days of one-hour workouts. Keep them short, intense – and most importantly, keep them fun. Be ready to experiment. 3. Recruit a team. Rope in some friends, canine and human. Fitness works well as a team game, and you’ll motivate each other to keep going. 4. Share your progress with us. We want to see your results. Send us photos and videos, and tag us on social media. You’re part of our squad too.
LONG DAYS. SUNSHINE AND BLUE SKIES. SUNSET BEERS. BIKINIS. The many attractions of summer are fast approaching. Are you ready to take off your shirt yet? If the thought has you in a cold sweat, don’t stress – you don’t need fancy gyms, expensive equipment or airconditioned rooms that come with costly membership fees. We’re putting the power back in your hands: all you need is this magazine, and a healthy approach to hard work, to sculpt the body you’ve always wanted. This issue is about bodyweight training, and how you can use its workouts and techniques to get back on the fitness track. We’ve recruited the best brains – and brawn! – to come up with our Summer Body Challenge (p96). It’s everything you need to get lean, strong and fit – and it’s all outside. If you need more motivation, take a look at these guys: our cover model started his own bodyweight training plan (p62) and our Belly Off winner (p66) used calisthenics to shed 24kg, cure back pain, and build a stronger core – and one of the best-known names in street-workout is right here in SA (p70). The best part: you can do all of this anywhere, so there’s no excuse to skip a session. To prove it, we’ve featured athletes who train on some of the most dangerous streets in the world (p90) – and find out how yoga can help anyone, even prisoners trapped behind four walls (p50). If these guys can find time to train in war zones and jail yards, so can you. If you need some more success stories to help motivate you, then you should check out our MHTeamFit Staff Challenge (p54), where five of our editorial team had 100 days to pile on lean muscle, each using a different training method. It’s the perfect scrawny-to-brawny success story – and if you’re a hardgainer, it’ll be your salvation. Their after photos and strength gains are all the inspiration you’ll need to start your Summer Challenge, and hopefully, their stories will inspire you to push through into next year. But that’s not all. If you want to build that beach-ready body before summer, you’ll need to eat like you mean it. That’s why we’ve compiled the best protein-packed portable breakfasts (p36) and work-ready weight-loss lunches (p78). Before we forget, flip this mag for our annual Style Guide – and be prepared to rework your summer wardrobe. We’ve got your back. We’re part of your squad, and we’re here to help you become a better man.
Arthur Jones Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA
8 MH.CO.ZA | October 2016
EDITOR
@ArthurJonesSA
P H O T O G R A P H S ( F R O M L E F T ) S C O T T R A M S AY, L E E - A N N O L WA G E , T U R E L I L L E G R AV E N , S TA N L E Y G E L D E N H U Y S
SQUAD GOALS
MadStan is one of the best calisthenics athletes in SA p70
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This Month On...
mh.co.za YOUR NEW BODY IS HERE!..
MORE MUSCLE, LESS FAT. Lifestyles are hard to change. The key to transforming is finding a plan that fits both your goals and your way of life – and allows you to follow through. Check out our transformation section for all the advice and inspiration you need to start building the body you deserve.
MH.CO.ZA/TRANSFORMATION MUSCLE + FITNESS
5 Inspirational Videos to Get You Off ff the Couch Sometimes all you need is a little inspiration to get you up and moving. It may take weeks, months or even years – but make it your goal to be as badass as some of these guys. mh.co.za/fitness SEX + RELATIONSHIPS
Ever Faked an Orgasm? Yup, guys do it too. Read what happened when one guy got caught faking an orgasm – and what it meant for his relationship. mh.co.za/sex-women FOOD + NUTRITION
10 Top Gourmet Sandwiches for Guys Okay, you could go for peanut butter on white bread – but there’s so much more you could be doing with your sandwich. mh.co.za/food
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Man of Action
WESTERN CAPE
“As soon as I feel a breath of wind, I want to be out there. Up in the air, it’s completely silent. It’s surreal. You feel like you’re flying. You forget about the stress and the worries down below. The best part: you’re getting more exercise than you’d get sweating in the gym, but not a single second feels like a workout.”
PHOTOGRAPH BIANCA ASHER
Luke McGillewie, pro kitesurfer
An avera An verage sessi e o on n kites ittesurfin u ur urfi g wi will burn ur th t thro ugh gh 4 180 kJ per hou our, ur, and bear in in mind d tthe h rea reall infern infern ern rn no s sttarts art rts ts wh w n there’ whe t ere’ th ere’ ere e s a to tor torn orn o rrnado a out o ther ou h re her e. Why? hyy? h ? You You’ Yo Y ou rre ou e usi usi sing s ing all in all you your o r str our str st t engt eng e ength ngtth tto o han ang ng onto onto o the th he e kite itte and nd stee tee er c cl clea lear arr off poten ot tial ote tia iia al haz ha h azards rds ds s–a and nd n d your your ou urr u b bo body wil wil illl be rea rea re apin p g the ping he rew he re ewar ards ard rd , especi es sp pec pe peci ecially eci ally ly stabili sta s t bili billliser se musc muscles mu mus les es s tthat tha ha at a are rre en n’tt a acti ac ctivate cti va vat ated with itt any ith yo oth her exerc exerc xercise. ise ise. s Get Ge sta starte rted rte te ed e d wit w h le wi l sson sso so son o s at a an IKO-cert IKOIK KOKO K O-cert ce e ified d sch hool ool. oo ol ol ol.
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Ask MH TM
LIFE’S QUESTIONS, ANSWERED
What’s the simplest, most effective way to bulk up my biceps? THATO, CAPE TOWN
The key is an old-school exercise known as the Zottman curl, says MH US fitness director BJ Gaddour. It’s like a regular biceps curl on the way up, but then you rotate from an underhand to an overhand grip on the slow way down (3 to 5 seconds). This isolates three major arm muscles: the biceps, the brachialis and the brachioradialis. You’re also working your forearms as you lower the weights. Do 3 to 5 sets of 10 to 15 reps, and you’ll be filling out those T-shirts in no time. 20 MH.CO.ZA | October 2016
HEALTH
P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O
I eat sushi often – at least twice a week. Can this cause problems?
and author Mike Roussell. And keep in mind that all the white rice you’re eating isn’t all that nutritious, either.
FRANCOIS, CALEDON
WEIGHT LOSS
Your big risk is food poisoning from bad fish, so choose reputable restaurants that have earned good grades from health inspectors. Always be wary of supermarket sushi. In a Norwegian study, almost half of the samples tested contained high levels of bacteria, probably due to poor storage temps. Concerns about mercury toxicity from eating fish may be overblown. A JAMA review found that fish’s heart-healthy benefits outweigh the risks of consuming toxins.To be doubly safe, remember that the further up the food chain a species is, the greater the chance it contains mercury. So choose smaller swimmers, such as shrimp and salmon, says nutritionist
I’m obese. My doc prescribed an obesity drug, but it’s R3000 a month and medical aid won’t cover the costs. Should I try it for a few months to get started? NATE, DURBAN
Here’s a better option: ask your doctor if you can take one of the inexpensive weightloss drugs long approved for shortterm use. These include phentermine, diethylpropion and benzphetamine. “We have many years of good data on these drugs and know they’re effective, safe and well tolerated,” says obesity expert Jeanne Clark of Johns Hopkins Medicine. (Phentermine was part of the
fatal “fen-phen” debacle in the 90s, but fenfluramine – or a combination of the two – was the actual killer.) These work just as well as the newer drugs; you can drop 5 to 10 percent of your bulk in about three months. However, remember: unless you embrace healthy habits, you’ll regain any weight you lose once you stop taking the drug. NUTRITION
I read that charred meat could increase my cancer risk. Is that also true of grilled vegetables? PAUL, BELLVILLE
Eating grilled veggies with a little char on them now and then won’t cause cancer, says Roussell. To boost your defences, add spices like turmeric, ginger and rosemary to meat and veg prior to grilling as they may help fight carcinogenic compounds.
HEALTH
I haven’t used toothpaste in 10 years. My dentist says my teeth are fine. But is brushing naked actually okay? BANDILE, MAKOPANE
Yes. Some research shows that naked brushing removes as much or more plaque as using paste. In fact, going paste-less may even be better for brushers who rely on mirror feedback because they can more easily spot tooth plaque. Plus, stopping after a few seconds of brushing with paste (because you feel minty fresh) can shortchange your oral hygiene. Consider using fluoride rinse to help strengthen your enamel, as SA’s water isn’t fluoridated.
Send your questions to tellmh@media24.com, and we’ll get the answers.
I’m seeing new “healthier” pastas on store shelves that go beyond whole-grain: protein-fortified, vegetable-based, high-fibre. Should I buy ’em? MARIUS, PRETORIA
Don’t be fooled by extra-thick marketing sauce. Protein-fortified pasta has only about 3 more grams of protein per serving that the traditional stuff. And vegetable pastas don’t offer much more nutritionally either. High-fibre pasta, however, is a different story: a typical brand provides 4 extra grams of fibre per serving, which is significant. “Most guys get a third to half the fibre they need each day,” says nutritionist Chris Mohr. Your twist on an old classic: boil high-fibre pasta; toss it in with your sauce; and add your favourite fresh veggies (our picks: spinach, peppers, or tomatoes); finally, stir in a cup of chickpeas. That will yield around 40 grams of protein and about 9 grams of fibre, plus plenty of nutrients from the vegetables.
NEWS THAT IMPROVES YOU
Bulletins
GET DOWN FOR WHAT?
OC O
06
P H O T O G R A P H G E T T Y/ G A L L O I M A G E S
Bust a Move Your two left feet, stiff torso and self-conscious paralysis on the sidelines of the dance floor could be preventing you from leading a healthier life. In an interview, physician Dr Jill R. Baron shared her findings on the clinical application, and the results are groovy: not only will swinging and gyrating to Thriller stave off mood disorders, Parkinson’s and even constipation, but it could also boost your libido, self-esteem and immune system function. So stop worrying about what you look like when you break it down, and start focusing on how you’ll feel. October 2016 | MH.CO.ZA 23
Bulletins/ Sex
For up-to-the-minute sex news and tips, go to mh.co.za/sex-women
34 24 MH.CO.ZA | October 2016
USE TH E FORC E
Divorce: Don’t Pass the Buck Women
61% 61%
73% 73%
Men
BLA BBLAME LAME TTHEIR HEIR EIR SPOUSE SPOUSE SPO
DDON’T ON’T REG RREGRET EGRET TTHE HE DIV DI DIVORCE VORC OR RCEE
Want to take control? Use your voice. A deep voice sounds dominant and influential and will help you get what you want, whether it’s in the boardroom or the bedroom. Just ask Darth Vader – or the scientists who actually studied this effect. The key: keep your voice in its natural range; faking it can make you less convincing, says study author Joey Cheng, PhD, an assistant professor of psychology at the University of Illinois. If you’re running a meeting, lower your tone as the agenda progresses, especially when you’re getting to the key part. People subconsciously pick up on this and may start paying closer attention – and that goes for your significant other, too. Just being aware that you’re speaking in a lower, more powerful voice can boost your self-confidence. Listeners will see you (and hear you) as more assertive and influential.
P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O
GO DEEP FOR POWER
64% 64%
Give a little? Get a little. A study conducted by the University of Guelph and Nipissing University found that the humanitarians among us are getting the most sex. Researchers interviewed around 800 people about their relationships and their charitable natures. They found that those who lent a helping hand – whether it was donating blood or covering for a colleague – were the most likely to be invited up for coffee. Now, it might be because Brad, who went to rescue puppies in Thailand, has rock-hard abs, dreadlocks and a guitar. Or, and this is far more likely, it’s that being selfless shows you care about what she wants.
Source: Survey of 2 000 women by British retail chain House of Fraser
44% 44%
The Best Position? The Philanthropist
THE AGE AT WHICH WOMEN FEEL THEIR SEXIEST.
Bulletins/ etins// Cardio io
For up-to-the-minute cardio news and tips, go to mh.co.za/fitness
A 60-Second Workout That Actually Works The Internet wasn’t lying: one minute of intense exercise is just as good as 45 minutes at a moderate pace. In a test of interval training at McMaster University, sedentary men pedalled all-out on stationary bikes for 20 seconds three times, recovering with two minutes of slow spinning in between. The workout lasted 10 minutes, with 60 seconds of extreme effort. In 12 weeks, they improved their aerobic capacity, body fat percentage and blood sugar control as much as those who rode for 45 minutes at a moderate pace.
26 MH.CO.ZA | October 2016
I .T. SU PPOR T
LIKES FOR GAINS
PERCENTAGE INCREASE IN CHANCES OF HITTING YOUR RECOMMENDED WEEKLY GOAL OF 150 MINUTES OF MODERATEINTENSITY PHYSICAL ACTIVITY IF YOU OWN A DOG.
Source: Journal of Physical Activity and Health
A new study shows that spending more time on Facebook could ramp up your real-world activity. The Journal of Physical Activity and Health separated people into two groups. The first shared their goals over email, while the second did the same in a Facebook group. The winner: Zuckerberg. Those who scrawled their results on the group’s wall clocked 2 000 more steps per day than their emailing counterparts . Start a group, invite your friends and start counting.
P H O T O G R A P H G E T T Y/ G A L L O I M A G E S
250
DON’T SIT – SPIN
Bulletins/ Weight Loss
For up-to-the-minute weight loss news and tips, go to mh.co.za/weight-loss
Eat Like a Dog Turns out your best friend is dining right. Watch how Rex does it, and learn 1
Sit
Set a mealtime routine and stick to it. That’ll keep you in the habit of eating more fruits and vegetables and less junk, research shows. Structure means boundaries, and these may be what keeps us from sniffing around for extra kibble outside that invisible fence.
2
Stay
Really stick your snout in that bowl and enjoy your meal. Don’t scroll through Instagram or glance over emails. Stress can lead to overeating, say University of Minnesota researchers. And focusing on taste and texture is the kind of mindful eating that keeps you under control.
3
Heel
After a meal, pay attention to your body. A dog will barf if it has eaten something bad. If you feel sluggish, bloated or pained, think about what you just ate. (Take some time to heal too.) Food is fuel, so see how various meals power your body for exercise and energy.
4
Walk
HAIL HYDRATE!
G E N E TIC S, M A N
YO’ GRANDMOMMA SO FAT But seriously, if you’re struggling with your weight, chances are she once did too. Research published by Cell Reports has shown that a bad lifestyle could be hereditary. Mice who were fed a high fat and high sugar diet gave birth to babies with serious metabolic issues and insulin resistance. The bottom line: you can still break the chain of obesity, it’s just a little tougher.
CUTTING KILOJOULES? AVOID THESE MEALS Next time you’re in the mood for ordering in takeout or suiting up for a fine dining experience, think about what you’re really in the mood for. Sure, American, Chinese and Italian foods are tempting, but those cuisines pack an average 6 200 kJ per meal (put down the burger). According to the Academy of Nutrition and Dietetics, you can slim down your menu by hitting up the local Japanese, Vietnamese, Thai or Mexican joint where dishes contain 20 to 38% less energy than than their greasy counterparts. The jackpot? Duck into a Greek eatery where you’ll find the lowest energy per serving. 28 MH.CO.ZA | October 2016
Substitute sugary drinks or a cold one for a glass of water before every meal, a new study conducted by researchers at the European Hydration Institute (EHI) shows that you can time your water intake to help weight loss. This finding was published in Obesity and saw volunteers either drink two cups of water or imagining feeling full before eating their daily meals. Those who preloaded with water before fuelling up lost four kilograms more on average than the control group, who lost under two. The Reason H2O leaves you feeling more satiated, prompting you to consume less at lunch.
PERCENTAGE OF THE TIME AN INDEPENDENT RESTAURANT WILL PROVIDE PORTIONS CONTAINING EXCESSIVE ENERGY FOR A SINGLE MEAL.
Source: Journal of the Academy of Nutrition and Dietetics
P H O T O G R A P H G E T T Y/ G A L L O I M A G E S I L L U S T R AT I O N I S T O C K P H O T O
A stroll after a meal helps digestion, says Krista Scott-Dixon of Precision Nutrition. Since you know you’ll be walking, you’re less likely to chow till you’re immobile, she says. Who’s a good boy?
Competition entries close 11 November 2016. For full terms and conditions visit www.fortuner4x4challenge.co.za
Malegra THE BEST WAY TO SPEND YOUR TIME AND MONEY
Build It Your Way Motorhead Devin Paisley is proof: if you want to get something done right, do it your damn self
BY KIERAN LEGG · PHOTOGRAPHS ANDREW REEVES
HE WASN’T REALLY A BIKE GUY. BUT WHAT DID HAVE WAS
a creative urge – a feeling that he should be building something with his own two hands. It’s how Richard Clarke found himself standing inside the Woodstock Man Cave, a man out of his depth in a communal workshop where seasoned mechanics and weekend greasers turned skeletal frames into roaring works of art. “He didn’t know a thing about building a bike,” laughs Devin Paisley, the model-turned-motorcycle-muscle at the helm of this thriving space. “He had this old 1977 Honda CB400f, and when he brought it in weren’t even sure if it would start. We just looked at it and said, Well, shit.” A quick brainstorm, a bit of tinkering, and few beers later, the dusty wreck burst into life. The ragtag pit-crew cheered in celebration, and he was hooked. A year later, Clarke won the garage’s best build competition – and for Paisley? “Yeah, this is what it’s all about.”
ms Ed i te d by K i e ra n Le g g
GETTING HIS HANDS DIRTY Devin Paisley is putting a new twist on old bike builds. The secret? Roll up your sleeves.
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THERE’S RETRO ROCK BLASTING OVER
the speakers, sharp percussion rattling over a soundtrack of hissing coffee machines. On the walls there are yellowed photographs, helmets and leather jackets. Greasy parts lay scattered around stripped bikes, and the creak of a socket wrench rises and falls with the rhythm of the music. Paisley takes a deep breath: bitter beans and fresh fumes, this is the space he has always wanted. “You know, I started in a garage,” he says. “I think we all did.” It was a cramped space, where his stable of steeds crowded around him, completed projects, future projects, projects to be stripped, and projects to be transplanted into other projects. But it wasn’t claustrophobic. This was his passion. A place where he and his friend would work on bikes, part passion project, part business. Paisley could come back and just unwind. Even a few minutes tightening a bolt was cathartic, an antidote to the highstrung, stressful world of fashion where he earned his keep. But when that small business venture didn’t work out - he and his friend ultimately parted ways - Devin started playing with the idea of opening a communal space. He was inspired by what pioneers such as the guys behind Rising Sun Workshop in Sydney were doing, taking lone-wolf bike builders and bringing them all together under one roof and giving
them a single purpose. “The thing about building a bike is, it’s not just the process that’s rewarding – it’s the culture too,” he says. “What you’ve created, you give it meaning when other likeminded guys see what you’ve done. It’s not just, oh cool, that looks rad. They see the skill and the art that goes into it.” In countries such as Thailand, Japan and Spain, Devin had seen the culture that brimmed around their thriving motorbike scenes. Streets aren’t just tar and pavement, but exhibits to these labours of love. “Just walking around, I was struck by all these new ideas. When you are surrounded by that sort of energy, you can’t help but absorb it and bring that creativity to your own projects,” he says. And there was also the renaissance of the Café Racers to consider. If you don’t know the history, it’s a movement that started in the early 1960s with a group of kids in the UK revving their bikes outside the local truck stop and snowballed into races, where riders would barrel from one café to the next, putting their steeds to the test. “That’s when the modifications happened,” says tattoo artist Milo Marcer of Greaser’s Garage who has set up shop in Woodstock Moto Co. “They’d strip down bikes to make them as light and fast as possible.” Café Racers disappeared in the late 1970s as the focus moved from vintage steeds to overcharged super-bikes, muted paint jobs swopped out for garish neons. (Yeah, the
BUY YOUR FIRST VINTAGE MOTORBIKE An old-school bike is a symbol of freedom with a bargain price tag. But that decadesold beauty can harbour some ugly secrets. Before you commit, take these three precautions: COMPRESSION TEST Hit up an auto supply store for a compression test kit – it shouldn’t cost you more than a grand. Pop out the spark plugs, plug the compression reader into a now-empty port, open up the bike’s throttle and give the ignition a few kicks. Anything below 100 psi means the engine is about to give out. Ideally you want it above 125, says Alan Stulberg of Revival Cycles. SNIFF THE GAS Pop the cap and take a whiff of the fuel sitting in the tank. If it smells sharp and rancid, like rotting wine or paint varnish, the fuel is oxidised, and you probably have sticky gasoline gumming up the lines, Stulberg says. To get the bike in running shape, you’ll need to rebuild the carburetors, do an ultrasonic cleaning, and retune the bike, all of which can add up to at least 20 hours of work. EXAMINE THE TANK Feel for damaged mounts or cracked paint by running your hand along the edges of the fuel tank. Paint cracks could be the symptom of a slow leak, says Stulberg. You’ll know for sure if you feel anything that’s wet or goopy. A leak is bad news: it’ll cost thousands to replace the tank, assuming you can locate the parts.
32 MH.CO.ZA | October 2016
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80s were rough.) Devin knew he wanted to channel that earlier casual energy, of sipping coffees while helping out your mate fix up his old ride and bring it to Cape Town. Armed with inspiration, he started hunting for a space, and his search led him to Woodstock, where lofty run-down warehouses loom over one-way streets. One afternoon he found himself in the shadows of a nondescript building that would later become Woodstock Moto Co. “I pulled open the doors, took a moment to soak it all in, and thought, Damn, this is it,” he says. Creating a space that would not only attract veteran builders, but outlier guys like Clarke, was Devin’s next challenge. He didn’t want to channel the elitist attitude of biker gangs. “I mean, don’t get me wrong, I dig the look,” he laughs, tapping the black leather jacket that has almost become his uniform in the communal workshop. “But it’s definitely intimidating, and it’s not exactly easy to sign up to those groups.” What he wanted guys to know is that bike building wasn’t exclusive to tattooed behemoths straddling Harleys on the weekend. The tools, the space, and most importantly, the knowledge, were all there – and that was all they needed. “It doesn’t matter if you’re an accountant, or a personal trainer, seriously. I just want guys to walk through those doors, sit down and start working. That’s how you learn. And working with your hands, true craft, is something that is slowly disappearing from the world. But you can bring it back,” says Devin. CLARKE IS THE PERFECT CASE STUDY. HERE’S A GUY WHO
has never built a motorbike, who went on to win the Moto Co’s annual build competition. Who, in the months he spent labouring over his motorcycle – a once beat-up wreck – went from completely clueless to adjusting air screws, idle screws, balancing carbs and adjusting valve clearance. “There was so much to learn,” he writes in a blog post. But pooling the knowledge of the workshop’s other mechanics, both novices and pros alike, he’s now confident he can start building on his own. Devin says that’s the real reward, that every hour spent tinkering with your project, getting your hands dirty, making mistakes, figuring things out, and finally watching it all come together: “You did that. You built it with your own hands. Sure, you could walk into any shop right now and buy a sweet ride, but it’s not yours. It’s not your vision. There’s nothing quite like doing it yourself.”
“TRUE CRAFT IS SLOWLY DISAPPEARING FROM THE WORLD. BUT YOU CAN CAN BRING IT BACK.”
HIT THE GAS
Ready to Ride? A blank canvas isn’t for everyone. Kyle Scott of Wolf Moto picks the best starter steeds:
FOR THE CITY
FOR THE NIGHT
FOR THE EGO
Drawing inspiration from the stripped-down bikes kids used to race between truck stops in the 60s, racing against the jukebox, the Yamaha XSR900 is all aluminium details and retro-influenced bodywork. But under the hood, this bike is packing a monster 847cc engine. Translation: you’ll be leaving those punk-ass kids in the dust.
There’s a freedom to riding solo, but sometimes you need a ride to accommodate a mate – or your second date. Brat-style motorcycles stay true to their vintage routes, but their slab seats are long enough to ride two-up. Rev the engine on the Triumph Street Twin 900 and you’ll feel the roar of a 900cc, 8-valve engine come to life.
A stripped-down, heavy-metal ride isn’t just for those patched motorcycle crews. The Harley Davidson Sportster 48 embodies the classic Harley look, but all those nonessential additions have been scrapped for two reasons: 1. to go fast AF, and 2. to cover up the fact they spend the rest of your week trapped behind a desk.
34 MH.CO.ZA | October 2016
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Food
Put a Lid On it
JARRING UP YOUR BREAKFAST NOSH ISN’T JUST A ONE-WAY TICKET TO
hanging out with the cool kids. Getting your grub in glass will not only allow you to prep days ahead, but keep your ingredients fresher for longer and help keep a lid on your portions. We asked the experts at JarBar to help put together the ultimate power breakfasts.
For a fresh take on your most important meal, get glassy Boost Your Energy
Kick Up Your Gains
Don’t settle for store-bought granola. Melt 30ml coconut oil, 30ml honey, 5ml cinnamon, 5ml nutmeg and 10ml vanilla essence in a pan. Use a food processor to chop ½ cup each almonds and macadamias. In a large bowl, mix together your nuts, melted mixture and 2 cups oats, ½ cup each sunflower and pumpkin seeds, and ½ cup coconut. Tip contents onto a tray; bake for 20 minutes at 110°. Layer your jar: 1 cup Greek yoghurt with 30g protein powder, 1 cup granola, 30g blueberries, and half a kiwi.
Heat pan to medium/high heat and 15ml olive oil, 15ml balsamic vinegar and a sprinkle of salt and pepper. Fry 200g bacon until cooked then set aside; saute 1 large onion (sliced) in the same pan. Season with paprika and remove from heat when golden brown; fry 250g button mushrooms. Layer your jar: ⅓ cup quinoa (cooked), ¼ cup each onions, mushrooms and bacon, two boiled eggs and a handful baby spinach. PER JAR: 31.7G FAT, 43.6G PROTEIN, 44G CARBS, 3 122 KJ
PER JAR: 44.4G FAT, 42.8G PROTEIN, 59.7G CARBS, 3 427 KJ
This one just takes just a couple minutes to whip up, and you’ll want to plan ahead – so make two at a time. In each jar, split and stir together ¼ cup chia seeds, 400g tinned coconut milk, one teaspoon cinnamon and one grated golden delicious apple. Leave to sit in the fridge overnight. Layer your jars: 125ml double cream Greek yoghurt, handful strawberries (sliced) and 50g almonds (chopped). This breakfast will leave you full and curtail your cravings for greasy food when it’s time for lunch, says JarBar’s Ella Bertie-Roberts. PER JAR: 27.8G FAT, 12.6 PROTEIN, 39.9G CARBS, 1 985 KJ 36 MH.CO.ZA | October 2016
PHOTOGRAPH CAMERON MCDONALD STYLING WERNER VILN EXPERTS JARBAR.CO.ZA
Drop Dead Weight
NEW VINTAGE AÉRONAVALE COLLECTION 5IF 7*/5"(& "Â30/"7"-& $ )30/0(3"1) r .POUSFT EV .POEF r 0GGJDJBM %JTUSJCVUPS r 5FM r JOG P!NPOUSFTEVNPOEF DP [B "WBJMBCMFBU "EBSB]#JH'JWF%VUZ'SFF]#FMMBHJP]#FMM 3PTT#PVUJRVF]$BKFFT5JNF;POF].BLHBMBT].VSEPDLT]3PNB(JPJFMMJ]4FEHBST]5IF8BUDIBOE+FXFMMFSZ(BMMFSZ]7FTVWJP XXX CFMMSPTT DPN
•
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BY KIERAN LEGG
PRETO •IN
– it’s time to get your food and fitness fix in Pretoria
T’S G O O
Keys to Your City We’ve got the down-low from the guys in the know
W
HA
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UR HOO
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7am/ Gear Up
8:15am /
BUILDING A FUNCTIONAL BODY THAT CAN tackle marathons, mountain climbs and carry your toddlers when that ice-cream energy runs out, takes work. Put in the time at the Fit Pit in Silver Lakes where you can pick your poison, from MMA to CrossFit.
9am/ Fuel Up Looking for a morning top-up? There’s one spot that beats all others. Swing by Blos Cafe: the restaurant opens early, and serves up farmhouse sensibility with a modern twist. “I always go with either the spicy mango egg skillet or the Blos Trout Benedict,” says 2012 MH H Cover Guy finalist Geo Botha. But if you’re after peace and quiet, making the trip out to the Blue Crane Restaurant is worth a drive. It’s you, a dam, a bird sanctuary and plates of no-nonsense breakfast fare. Tuck in. 38 MH.CO.ZA | October 2016
10:15am /
TEE UP AT THE KIMIAD DRIVING RANGE. “Now this not your average spot to swing a few clubs,” says Geo. It’s wide-open spaces, sprawling greens for kids to explore, and picnic facilities to enjoy. That perfect drive is just the soaring cherry on top.
1pm/ Rustle Up Whether you’re trying to bulk up, or slim down, eating out can be a challenge. That’s not really a problem at Live Cafe at the Club, says Geo. “Seriously, they serve the best salad in town, and the best part is you can build it yourself, choosing from almost 20 different ingredients.” Don’t forget to add beans or chicken strips for a quick protein boost. If it’s your cheat day, or you put in the miles on the dirt trail or in the gym, Capital Craft Beer Academy has a new take on stew. This isn’t any old slop in a bucket, says Marcel. “Order the Drunken Monk: you’ll get beef stew simmered in beer served with mash, peas, deep fried panko, bone marrow, and blue cheese. Just don’t expect to be able to walk out of there in a straight line.”
2:45pm /
PUT YOUR BEST TARZAN SCREAM TO THE test, and get those damn feet off the ground – it’s time to go zip-lining. Acrobranch in Pretoria North will give you and your mates a chance to fly through Pretoria forestry.
P H OTO G RA P H S G A L LO/G E T T Y I M AG ES
This is bike country. “Honestly, there are so many spots to mountain bike, we could host our own dirt version of the Tour de France,” says former MH H Cover Guy and Pretoria local Marcel Snyman. His advice? Hit the trail early in the morning when you’ll have the fresh soil all to yourself. The turf around the Cowhouse Market is prime real estate, but Rosemary Hill is where you’ll find Pretoria’s best-kept secret: trails will take you through rivers, rushing between dense forests and challenge you with devilish climbs.
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4pm/ Lace Up Your mutt doesn’t deserve to be cooped up at home all week. Look at those little puppy dog eyes – he’s been dreaming of chasing through new, wild territory. That, or eating the postman. The Faerie Glen Nature reserve is a large swatch of untamed land. The pup’ll have fun marking it all as his own. For you, there are the views, a choice of trails and the chance of muddying up those hiking boots you bought five years ago. Iridanus Street’s park in Brooklyn is where you’ll find most of Pretoria’s city dog walkers. “Walls on either side mean your pooch can’t make a run for it,” says Geo.
GET PUMPED From gyms
5pm/ Bulk Up CrossFit Tijgervalley fielded a team in the Meridian Regional CrossFit Games – basically the World Cup of HIIT – so you know they aren’t messing around, says Marcel. Their Drill Sergeants will push you to your limits. You’ll build muscle at lightning speed.
to tyre dealers
OFF THE BEATEN TRACK
EDITO R’S
CH
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7pm/ Wind Down Once a month you’ll have the chance to hear some of the city’s best musicians strum late into the night at Park Acoustics. And Lois Avenue in Hazelwood is another up-and-coming “chill” district – you’ll find a new restaurant every week, but one that’ll never disappoint is Culture Club: tapas, packed with flavour.
Don’t sweat the small stuff, just sweat it out. Hotpod is a new twist on yoga. You’ll still have to master the sweating dog. Your stretching and flexing will all take place in a pod heated up to a toasty 37-degrees. “The heat makes it easier to loosen up and calm down,” says regular Geo. And it’ll let you twist yourself into positions even the Kama Sutra is scared to suggest.
and everything in between. Connecting you.
Local Reliable Results
www.yellowpages.co.za
/YP/MH/E/09
Healthiest City
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Uncommon Knowledge
CLEAN IT ALL
Stop the Stink
YOUR REEKING KITCHEN The odour might be coming from your stove as it cooks remnants of funky leftovers. First, strip off the appliance’s hardware – racks, knobs, drip pans – and run them through the dishwasher. Next, pull out the unit and clean the sides and the floor. Finish with a spray of white vinegar, says Jan Dougherty, author of The Lost Art of House Cleaning.
Even the most high-tech workout gear traps sour-smelling bacteria. Stem the stench BY BRIAN BOYE
YOUR SWEAT DOESN’T STINK. IT ONLY TURNS SOUR WHEN IT
mingles with the bacteria on your skin. New performance fabrics do a great job wicking sweat away from your skin, but they also provide an ideal environment for bacteria to thrive. The result? Your gym clothes develop their own, unflattering odour. Mike Eaton of Hero Clean says: “Most guys don’t realise the level of maintenance these new materials require to stay stink-free.” Spare your fellow gymgoers (and your own schnoz) by following this three-step cleaning protocol.
40 MH.CO.ZA | October 2016
Prompt attention is key. Eaton wears his workout clothes right into the shower and wrings them out afterwards. It’s worth the strange looks to immediately flush out much of that sweat and bacteria. When you get back home, wash your gear as soon as you can. If that’s not possible, at least hang the clothes up to air-dry. A damp pile on the laundry room floor is no longer a viable option.
2/ Power-Wash the Nasty Items Add a cup white vinegar and a Tbsp baking soda to the washer water. That’ll separate bacteria from the fabric. Still stink? Soak the items for an hour in a sinkful of water with a cup white vinegar, 2 tsp hydrogen peroxide, and 2 tsp baking soda. Then launder with vinegar and baking soda as above.
3/ Don’t Undo Your Effort Avoid using fabric softeners and dryer sheets with these fabrics – they leave a coating that may compromise the wicking ability. And launder your gym bag occasionally. First, though, check the tag. If the bag is machine-washable, turn it inside out and remove any metal parts you can. Then wash it on a delicate cycle, and hang to dry. Leather bag? Stuff it with newspaper to neutralise odours.
YOUR SMELLY DOG Use room-temperature water; hot water constricts pooch pores, says dog groomer Bonnie Cowper. Follow the dilution ratio noted on the shampoo; oversudsing won’t help. After a towel-dry and a hit with a dryer, brush to remove loose hair. – STEVE CALECHMAN
P H O T O G R A P H G E T T Y/ G A L L O I M A G E S
Defunk Your Gym Clothes
1/ Prerinse, Then Air Out
YOUR FOUL BREATH Chewing gum does more than just cover up the smell: it snatches up food bits, giving the real culprit, bacteria, nothing to feed on. And chewing produces saliva, an effective antibacterial solution, says naturopathic physician Eric Yarnell. If you’re out on a date, skip dessert – sugar is like fertiliser to bacteria.
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Worth Your Time
Go in Guns Blazing You have 150* hours of free time this month. Atten-shun! Get Jacked d
RACE WASTED
He’s happy go lucky, armed to the teeth and boasts a kill count longer than your shopping list. Jack Reacher returns in Never Go Back and this time he’s been framed for a murderr he didn’t commit. Expect barrels of action, walking away from explosions and ol’ Jack trying to clear his name by, um, killing more people. 21 OCT
Ever downed a pitcher on a sprint? This is a notch you’ll want in your belt. The Believe Beer Mile will task you with crushing a 400m run, starting at Joburg’s Italian Club, while crushing four cans of the finest ale at the same time. Just remember to supplement your slurps with water. Sign up at believeproject.co.za. 1 OCT
GEAR UP Spin to win isn’t just for suckers in a casino – the Amashova Classic is the ultimate ride for cyclists. The 106km route will take you from city to coast, starting in Pietermaritzburg, but the 65 and 35km races are just as scenic. shova.co.za 16 OCT
H Head for the Hillss Think you’re a top runner? This is your litmus test. Enter the Otter African Traill and get readyy for 42km of brutal, wild running turf. You’ll battle your way up 2 600m of elevation and cross four rushing rivers. Secure your entry at theotter.co.za 16 OCT BLAST THE AIRWAVES
H the Matt Hit
Rebellious punk music has begrudgingly taken a backseat over the last ten years, but what is your 9 to 5 without a bit of anarchy? Green Day’s Revolution Radio will sound familiar to anyone who head banged to their chart toppers back in the day. The only difference? The band members are a little older, and a little more sober. 7 OCT
The beefed up barbarians at the helm of the world’s manliest soap opera are now yours to control in WWE 2k17. It’s the biggest and most badass caper into the world of chair-toface melodrama, and you’ll get to choose from the full roster of federation heavyweights – and weirdos. Recreate yourself in game and start wailing on a few dead ringers. Your deadline stress? Gone. Windows, PS4, Xbox One. 11 OCT GO COMMANDO!
BE PREPARED
NOT EVERY SOLUTION IS A GUN SOLUTION
MASTER THE ULTIMATE WEAPON
Be an Army Man
The difference between dead and ducking down is preparation. Stay out of your boss’s firing line by prepping your lunch and outfit the night before. You’ll never be late again.
The ultimate battlefield skill? First aid. Sign up for an introductory course and you could save a few lives one day – or at least bandage up your little tot after a fall.
Nope, it’s not a mini-gun. Or even a katana. It’s your body. Basic defence skills could save you from a mugger or your drunk in-laws. Just know when to run.
Practical military advice in 3 steps from real-life commando Jason Falla 42 MH.CO.ZA | October 2016
* S O U R C E S TAT S S A . G O V. Z A , 2 0 0 1
MH IS READING ...
Crooked cops, shady drug deals, and the desperation of a dark criminal underworld in Joburg are laid bare in The Street by Paul McNally. It’s the perfect page-turner. On shelves now.
Introducing the ďŹ rst-ever compact SUV — the all-new Mazda CX-3 with KODO design and SKYACTIV Technology delivers 115kW of power and 204Nm of torque in a 6-speed automatic or manual transmission for a superb driving experience, no matter which option you choose. Stay in touch with the world using MZD Connect, standard from the Dynamic Model, while the Individual Model comes with 18" alloy wheels, Integrated Navigation and Active Driving Display features, to name a few.
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The impossible made possible.
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Woman
Sink or Swim Olympic open water
swimmer Michelle Weber shows you how to conquer the country’s oceans, lakes and lagoons BY KIERAN LEGG
3/ Drop the Temp Going from turtle to torpedo isn’t just about technique. I hate the cold water, but your body needs time to adjust to the ocean’s icier waters. Your best bet: a splash in your local lake – that and grabbing a couple of teeth-chattering showers when you get the chance. It sucks, but you’ll reap rewards in the long run.
4/ Ride the Tide A splash in the sea isn’t without risks. You could get caught in a rip tide and find yourself stranded out in the big blue without a paddle. Just remember, don’t try and swim against it. You might be a strong swimmer, but the tide will always be stronger. Stay calm and start stroking parallel to the shore, looping round the rip tide until you can’t feel its tug anymore. Then it’s homeward bound.
5/ Find Untested Waters The biggest Don’t get caught doggy paddling. Seriously. Front crawl, a.k.a. freestyle, is easy to master and will cut through the surf at the smallest cost to your stamina. Nailing your technique starts and ends with keeping your body position as flat as possible. But, you’ll gain an extra edge if you don’t rush your breathing. The trick: keep your head movements as slow as possible and your neck in line with your head.
2/ Pull Your WeightToo cold for the waterworks? You can still boost your swims in the weight room. Here’s the cheat sheet: if you’re training for endurance, start lifting light, and a lot. Want to inject speed into your strokes? Stick to low reps of heavy loads. Focus on compound lifts as they’ll bolster your core which helps you stay buoyant. Translation: you’ll spend less energy trying to stay afloat, and more on motoring through the waves. MH.CO.ZA |
perk of open water swimming: if it’s water and it’s open – you’ve got your new workout spot. But if you’re chasing a new experience that isn’t the same old lake you’ve been going to since you were a kid (mind you, there’s nothing really wrong with that), Durban’s beach is the best spot to kick up the surf. Scared of sharks? Try the Midmar Dam outside of Pietermartizburg.
6/ Bag the Benefits Most guys are sitting in the gym trying to build the bodies swimmers have hewn in the pool. Mixing a session in the water with your weekly routine will not only build muscle in all the right places, but help boost your lung capacity and keep your ticker healthy.
7/ Stoke Your Strokes The trick to treading water for hours at a time? Slow-releasing, high-energy foods. Think beans, grains, or a protein-loaded breakfast.
PHOTOGRAPH SEAN LAURENZ
1/ Drop a Freestyle
Guy Wisdom
Ask the Therapist Straight-up advice from a stand-up guy every month I’m always super stiff the day after hitting the gym. What’s the quickest way for me to alleviate the pain myself?
My girl loves a good massage, but I don’t know what I’m doing. How can I upgrade my rubdown skills? Massaging has three basic attributes you can play with: surface area, speed and pressure. The first is for large areas that call for using your whole hand, maybe even two. Speedwise, you want to slow things down. And when it comes to pressure, it depends on the girl. Get creative. The trick here is to stay away from tendons, joints or bones. Find a rhythm and work her back and let your fingers flow in gentle, long strokes. Your go-to move: the climax. Use your entire hand and apply pressure through your palm and fingers, spreading your digits as if you’re holding a soccer ball as you run your hand from top to bottom. 46 MH.CO.ZA | October 2016
Being stiff after training is your battle scar. Learn to embrace a little bit of discomfort. To ease some of the pain, remember to stretch post-workout. This will get your blood pumping through your muscles and swop out that lactic acid build-up with the good stuff – oxygen and nutrients. Want extra relief? Warm up a bean bag and place it on the sore spot. The heat will radiate through your body and cut the tension. Still sore? Try slamming back a protein shake fortified with BCAAs after your set. The surge of protein will speed up your recovery.
I feel antsy all the time at work, what’s a quick way to calm myself down? My first piece of advice would be to find out what’s at the root of why you’re feeling this way. Is it a looming deadline? Are you feeling overworked? Is your boss being a tool? The list goes on and on. Once you’ve identified what’s causing your anxiety, grab a pen and start writing. It doesn’t matter what you commit to ink and paper: whether it’s jotting down deadlines or penning a to-do list, getting these things down in paper will free up vital space in your short-term memory. An uncluttered psyche
allows you to focus on the work sitting in front of you, and not the mess waiting for you around the corner.
She wants to work out with me, but I’m worried she’ll just hold me back. Where’s the benefit for me? Next question? Just kidding. The benefits are actually quite real – seriously, studies have shown that those that train together, stay together. Seeing each other working hard does something to the brain (magic, obviously) that strengthens the bond between lovers. And her seeing you lift heavy things can only improve your sex life. That said, remember to lay down some ground rules. This is your serious time, so let her find ways she can help you, and more importantly, how you can help her.
A sports massage seems to be really expensive; can’t I just go to a regular salon? Yes – and no. As with many things in life, you get what you pay for. I don’t want to knock regular massage therapists, all massaging can be immensely beneficial. But, a sports massage dials up the pressure and hits those muscles a therapist usually can’t reach. This added pressure will activate the lymphatic system more and promote blood flow. All of this is great for muscle recovery and injury prevention.
JACQUES MAL AN
This personal trainer and sports massage therapist has helped countless men shake aches and boost mobility. He’s here to tell you how to get hands-on
MASTER YOUR PRESSURE POINTS COMMON WORKOUT WOUNDS – AND THE QUICKEST REMEDIES 1/ The Trail Runner Runner’s knee is an irritation behind the knee cap that stems from your cartilage. If it’s bad even when you’re walking, rest and call the pros. But if you only feel it during or after a run, skip the downhills and shorten your strides. Stave off future pain by hitting uphills more often to strengthen your quads. 2/ The Footballer Short sprints, sudden directional changes, tightening your hamstrings and kicking the ball – it’s all putting strain on the muscles behind your legs. Fix it by stretching before your next 5-a-side, and strengthen your glutes between matches when you hit the gym. 3/ The CrossFitter Lower back giving you grief? Chances are you’re ignoring your core. Book a Pilates class. These sessions will take strain off your back. If that doesn’t work, your hip flexors might be tight from sitting behind a desk all day. Get into a lunge position, push your hips forward and hold for 30 seconds. Follow Jacques on Twitter and Instagram at @jacquesmalan_
P H O T O G R A P H G E T T Y/ G A L L O I M A G E S
Malegrams
Look for it in the FNB App:
reveals the way
The Survivor/
THE COLD EYES OF A KILLER Surfer Sacha Specker relives a harrowing shark encounter – and reflects on his saving grace BY JAZZ KUSCHKE · PHOTOGRAPH SACHA SPECKER
IT WAS A FRIDAY AFTERNOON
and I was just itching to go out for a surf at Dunes, a beach-break near Noordhoek in Cape Town. I had heard the waves had been good all day. I got reports while I was working and I managed to get down there at around 4pm. I’d been out for a while, maybe an hour. The surf was really good and a bunch of the local guys were out there, but people had started leaving, so it was getting less and less crowded – which was nice. There was probably about a dozen of us out there and some really big sets coming through. This kind of spread everyone out a bit. The water was quite green, which is unusual for Dunes, where the water is typically crystal clear. There had been a long, big swell that had been running before and that had probably churned up the water and made it a bit milky. I was in or around the middle of the 12 people out there – not furthest out and not closest in – which is where I like to position myself. It felt like I was in a good place for the next wave. Then there was a little bit of a lull, with everyone sitting on their boards, when one of the younger kids looked back – as you do to check how you’re lined up with the beach. I saw his face drop – he looked like he had saucers for eyes. He freaked out, shouting, “There’s a shark behind you!” By the time I turned around the shark was super close, maybe three or four metres behind me, and right on the surface, gunning directly at me. There was no question whether he was just cruising around – he was making a beeline straight for me. At that point I got a bit of a fright and I swung around to face him, and as I did he dipped under. He wasn’t really showing too much aggression, but he came up right next to me, about an arm’s length away. Then he dipped and came up again. I was acting on full instinct at that point. The only thing I could think to do was to keep facing the shark. I wasn’t thinking that; I was just doing it. He kept circling me, for about a minute or minute-and-a-half. He was just circling me inquisitively, but so close; his pectoral fins touched my feet twice.
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“I saw his face drop. He freaked out, shouting, ‘There’s a shark behind you!’”
I’d estimate his size at about three metres or just over. The space between his dorsal and tail fin was about as long as me, so I don’t know exactly. There was a lot of girth to him though, which really got to me. It wasn’t so much his length – it was his weight and sheer bulk. He circled me ffor what felt like an age. He seemed determined and interested, but not aggressive – he never had a go at me or took a full charge, and I didn’t prod him with my board or anything. I just tried to stay calm and stay face-on. Then Mike Schlebach, who was in the water with us, started shouting to the rest of the guys, “Let’s paddle towards him.” They were probably about 20 metres away from me, and a whole group of them started paddling towards me. You know, it was kind of a numbers game. I think the plan was to outnumber the shark and try to put him on the back foot, and just hope like hell it worked. Luckily it did. As the guys got closer and closer to me he backed off ff – not completely, y but you could see him deciding to give me some space. Then, just before they got close enough, he did a bigger loop, came straight back at me and dipped under again. Almost as though he was weighing up his options one last time. By that FOUR WAYS SACHA BOUNCED BACK time everyone was quite close and he 1/ Got back in the water the very next day. I wanted to dipped under us and moved off ff into shake off that feeling. I felt pretty good; I went surfing at the south, down towards Long Beach. Llandudno the next day, which is my home break. I spend a lot of time there so it’s quite easy and the waves were Then it was obviously quite a mad still pumping so that kept my mind off it. 2/ Talk about scramble to get back to the beach. it. I spoke about it a lot. I also wrote down everything What those guys did was pretty that had happened, which helped me make sense of brave. Who knows what was going it. 3/ Process the details. It takes some time to figure through that shark’s head, but anyit all out – there are a lot bits and pieces that you need thing could have happened. Those to process over time to help you deal with that fear. guys had nothing to do with it and 4/ Be prepared. It’s weird to think k about it now, but I had could have worried only about played the situation out in my head a lot of times before it themselves, by they decided as happened, which I think had helped me a lot. one to help me. It was amazing.
TIPS TO AVOID SHARK ENCOUNTERS Sarah Waries, who runs the Shark Spotters organisation in Cape Town, on how to be shark smart:
1. USE A BEACH WITH SHARK SPOTTERS or
lifeguards on duty, and ask them about recent shark activity. Pay attention to shark signage and always obey beach officials when told to leave the water. 2. DO NOT SWIM, SURF OR PADDLE ON YOUR OWN
as you are extremely vulnerable. The more people in the water with you, the more chance of spotting sharks and having someone close by to lend a hand in case of an emergency. 3. DO NOT SWIM, SURF OR PADDLE IF THERE ARE MARINE ANIMALS FEEDING NEARBY. Concentra-
tions of diving birds, seals and dolphins all indicate prey, such as baitfish, in an area, which could attract other predators – including sharks. 4. DO NOT DIVE FOR ROCK LOBSTER WITH A BAIT BAG or carry fish
on you when spearfishing. These may attract the attention of nearby sharks that could see you as competition for their next meal. 5. DO NOT SWIM IF YOU ARE BLEEDING. While it’s
unlikely that this will attract sharks from afar, it’s wise to remember that they have an acute sense of smell – and blood in the water might attract a shark if it is nearby. October 2016 | MH.CO.ZA 49
Role Model/
STRETCH THE LIMITS In the world’s most dangerous prison, one man is helping inmates find a new way to cope with the pressure of living between four walls BY KIERAN LEGG . PHOTOGRAPHS LEE-ANN OLWAGE
50 MH.CO.ZA | October 2016
THEY SWAGGERED TOWARDS ME,
flashing smiles and exchanging words. I was standing alone in an empty courtyard, looming prison blocks on every side. The din of cat-calls, sexual slurs, screams and shouts made the space seem smaller. I was nervous, excited, slightly overwhelmed. In front of me, in orange jump suits, were convicts: guys who may be in here for drug dealing, rape or murder. Their fingers tattooed with prison ink, their heads shaved, their eyes keen. They had been sent to the bowels of one of South Africa’s most notorious maximum security prisons to keep them off the streets. And they were here in that courtyard, a funnel of angry sound and manic energy... to do some yoga.
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Finally, I got my break. I heard that a group of volunteers belonging to an organisation known as Seva Unite was teaching yoga inside. Of all things – yoga? It bolstered my resolve, and piqued my curiosity further. I latched onto the group, and that’s how I found myself in that courtyard. Excited that a lifelong ambition was finally turning into reality, but self-conscious in the din, in front of those men, trying to zone out the noise as I scrolled idly through the settings on my camera.
The Harsh Reality
Breaking Through I had always wanted to take photographs inside Pollsmoor. The jail, a Tetris-mosaic of barefaced walls, barred windows, tall fences and barbed wire, sits just outside of Tokai and is separated from the surrounding suburban neighbourhood by a thin line of emaciated evergreens. It has been written into Cape Town’s mythology, and not just because its cellblocks and tight corridors have become a savage battleground for the city’s gangs. There are horror stories that have emerged from those spaces: mutilations, rapes, murders, carried out with military efficiency. And that dark heart, it was concealed behind fences and walls. And my curiosity couldn’t leave that territory untouched, I needed to find out what was on the other side. For months I camped outside the gates, pleading with officials and guards to give me an opportunity to go inside.
“Every human has value,” Josh Ramsey tells me. He’s a yoga instructor who works with Seva Unite and helps head up their yoga project in the prison. Whenever he gets the opportunity, he clocks in with the guards outside the jail and ventures into the bowels of Pollsmoor. It’s a trip he’s made countless times since he began working with the group, and the taunting, jibes and sexual slurs that greet him fall on deaf ears. He’s a man on a mission. “These men are people who have strayed; who didn’t commit crimes out of some inherent evil, but because they were confused.” He’s a firm believer that prison should be used to reform criminals, not punish them. That the latter just creates a cohort of hopeless reoffenders, and the former is the secret to producing a functional member of society. He’s got a battle on his hands. In a scathing 2015 report on Pollsmoor Correctional Centre, Justice Edwin Cameron wrote that he was “deeply shocked by the extent of overcrowding, unsanitary conditions, sickness, and emaciated physical appearance of detainees”. Reports have shown that prisoners share cots or sleep on the floor. Sometimes they have blankets, sometimes they don’t. The same goes for food and basic hygiene, getting a chance to shower or brush their teeth. For many they are stripped of their basic human needs and left to fend for themselves. Granted, Pollsmoor’s problems aren’t unique to the prison. Other reports have shown that both staff and facilities across the country are strapped on resources. Simply put – South Africa doesn’t have enough prisons to house the steady stream of new inmates. Attempts are being made both internally and externally to provide relief. Does Ramsey believe yoga can counteract that level of suffering? No. But it is a “positive outlet” for guys trapped in a broken system. “What yoga does is teach these guys to be present in that moment – to escape from their anxieties waiting for them in the prison, or at home when they’re released. To start getting to the root of why they committed crimes in the first place.” There have been countless studies linking yoga to a reduction in stress, anxiety and depression. In an article published in journal Complementary Therapies in Clinical Practice, researchers found that spending time mastering the poses, and practicing breathing techniques could provide much-needed relief from anxious feelings and fear. I could see that calm descend over the faces of the class as they sat down in the courtyard. This ragtag group of men, undefined by age group but wearing a common uniform, closing their eyes and shutting out the chaos around them.
“There are horror stories that have emerged from those spaces: mutilations, rapes, murders, carried out with military efficiency.” October 2016 | MH.CO.ZA 51
Rays of sunlight illuminate the space, and for a moment as I’m snapping pictures, I’m tapping into that tranquility. I watch these grizzled men smoothly transition into different poses, concentrating as they carefully watch their instructor.
Finding Peace “My mind feels easy. I’m able to just think about the future, and my life, in a positive way,” says Graeme Gordon. He’s one of the prisoners and a frequent attendee at the classes. He leaves feeling happy, he tells me. He has goals, aspirations outside of these four walls now. “I just want to be a good example for my family and kids.” Then there’s Kashief Naude. I don’t ask them why they are here – that question is taboo in any jail – but he’s been here for over seven years. When I met him, it was his first class and he was wide-eyed and excited in the aftermath of the serene session. “Prison is such a negative space. When I saw how positive the guys were after they returned from the yoga classes I thought, I want to feel like that too.”
David fascinated me. During the class he was able to quickly slip into a meditative state. He was never distracted. For Ramsey, this is the reaction he is hoping for. He preaches a motto that “we are all kings of our own castles” – or, simply, masters of our own destiny. He believes yoga can help you tap into that; that the mindfulness of the moment separates you from the stress of being trapped between tenses of past and future. Watching the impact the classes have had – how violent men find stillness despite the distractions around them, and hearing how inmates have not only left revitalised and inspired, but started teaching their fellow inmates – has surprised Ramsey. “I knew it could help them. I just didn’t expect this massively positive reception.” But this is just the tip of the iceberg. The transient nature of being an inmate (prisoners are often moved from block to block, or even from jail to jail) means that makeup of the class is always shifting; a flurry of new faces, a rotating body of orange jumpsuits. The true success story is their “snail mail” yoga class, wherein inmates can sign-up for a series of modules to master the discipline. There are hundreds of trainees at prisons across the Western Cape, and the numbers are growing. As I snap pictures of the men, I forget my earlier fears. I forget about their histories and the possibly brutal path that led them through Pollsmoor’s gates in the first place. I just see men who are trying to find relief in a prison where every turn and dark corner is geared to breaking you down. Guys who want to know that there is light at the end of the tunnel, who want to turn over a new leaf. Who find solace in something as simple as a breathing exercise. I came searching for a dark heart. Instead, I found a little bit of hope.
“My mind feels easy. I’m able to think about the future. I just want to be a good example for my family.” It’s that same curiosity that encouraged David Kleinhans to sign up. He arrived at Pollsmoor last year, and has now become a yoga regular. The classes couldn’t have come at a better time. Just hours after his first stint in the courtyard a phone call from his wife plunged him into helplessness as it felt like his family life back home was falling apart. He couldn’t do anything about it, and he felt insignificant and stretched as he realised that he would now be an absent father figure. That night he sat in a toilet cubicle and practised his breathing exercises. It was a small step, but his anxiety began to dissipate. It saved him from lashing out, blowing off his bottled-up aggression and untethered stress. 52 MH.CO.ZA | October 2016
Want to get involved? Visit sevaunite.org or send an email to info@sevaunite.org
THE SUN SALUTATION
This sequence of 12 postures will engage all muscle groups, says Brett Roux of Tree Natural Yoga. Start upright with your hands together; stretch them up and back over your head. Fold forward, your face between your knees, and stretch your right foot back into a lunge. Bring your left foot back into a plank, drop slowly to the floor and rise up like a cobra; lift your bum into downward dog. Bring your right foot back to the start and fold forward, keeping your legs straight and head down. Stand up, hands together, and lean up and back. Relax, stand up straight. Don’t forget to breathe!
scle Fitness
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31, 31 1, SENI NIO OR R DESIG I NE IG NER TR TTRA R A IINE RA N E D BY: NE
WIIE W IEEH HAN ANN VA VAN AN W WY YK AT BBUC AT BU U FI FITN TNE TNE NESS SS CLUB & SWEAT 10000
Muscle+Fitness
#MHTEAMFIT
100 DAYS ST
His Obstacles
Develop a strong core, swap fat for lean muscle and build a bigger chest.
BEFORE & AFTER STATS Sit-Ups in 1min: 37 > 62 per minute 3RM Bench Press: 70kg > 100kg 3RM Deadlift: 120kg > 140kg
His Training
I have always been a fit guy with a good diet, but my trainer realised early on that I wasn’t building a bigger chest because my mind-to-muscle connections were not firing properly. I was activating the wrong muscles – so for weeks, we concentrated on training my mind to find and flex the right muscles.
BUC specialises in muscle building and wellness training, with a focus on weightlifting and HIIT. bucfitnessclub.com
I honestly just wanted to prove to myself that with enough dedication and a good diet, I could transform my strength within 100 days. I am very proud of how my body proportions have improved. I have always struggled with my upper chest and abdominal muscles, but I have learnt exactly how to target these areas as much as possible. The only motivation you’ll ever need: visible results. Push yourself until dedication becomes a habit.
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BODY STATS Height: 1.88m Weight: 89.4 > 89.9kg Body Fat: 14.1 > 12.9%
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Every year, the MH team gets a kick up the ass. This year’s mandate: 100 days to serious muscle. Here’s what they gained, and what you can learn
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Coach’s Notes / WIEHANN VAN WYK “Werner was amazing to work with,” says Wiehann. “Not only did he already have a good frame, but more importantly, he had the right mindset. Every day he walked into the gym with a smile, hungry to improve. This is something I feel very strongly about: if you start training when you are overweight or unfit, I can work with that. But having a bad attitude on a Monday morning after a weekend of resting isn’t
going to make the workout easier. It is crucial to have energy and positivity. “There were a few bumps along the way but overall I feel we had an amazing time and loved every minute of the 14 weeks. Werner is in the shape of his life. He learnt that being and eating healthy is easier than you think, if you incorporate healthy habits into your routine, and make them a regular part of your lifestyle.”
1/ Stretch and flex between sets. This fires up your mind-tomuscle link and helps you target the right muscles. 2/ Explosive gains come from proper form. Slowing the movement down forces your muscles to work harder. 3/ A proper diet secures results. Don’t sabotage yourself. 4/ Smaller muscles can make or break your overall physique. Developing my rear delts has made a huge difference to my back and side profile.
October 2016 | MH.CO.ZA 55
Muscle+Fitness
The Results With the variations and intensity of CrossFit, I knew my strength and fitness would go through the roof. I am stronger, faster and my endurance is off the charts. But I’m proudest of my deadlift: 80kg to 155? Amazing.
Coach’s Notes / NICHOLAS COLLINS & LEON GAZET DU CHATTELIER
RICHARD D’AGUIAR
29, MARKETING & EVENTS CO-ORDINATOR TRAINED BY:
NICHOLAS COLLINS & LEON GAZET DU CHATTELIER AT BLACK RIVER CROSSFIT
“What has impressed me the most about Rich,” says Nicholas, “is how quickly he has taken to Olympic lifting. You don’t often see new guys walk into the gym and grasp the mechanics of technical lifting as quickly as he has. Something that we pride ourselves in with regards to CrossFit is community: I think the attitude that he has brought to the box is priceless and it’s something that a coach loves to see. It is infectious to those around him and creates confidence in other guys. One of the more specific strengths of his is the clean – he really has shown a great understanding of the movement and has been able to implement his understanding to reach some very respectable numbers. “One challenge he faced was something most new guys go through: going into a dark place. The high-intensity side of CrossFit can be difficult to get used to. It can literally knock you off your feet. One thing Rich has taken from this is that he has learnt how to suffer – he has learnt how to push himself beyond points that he thought he could go. He really has gained a lot of fitness in this facet of CrossFit.”
LESSONS LEARNED BBODY STATS H Height: 1 1.82m W Weight: 8 80 > 84.1kg B Body Fat: 1 11.8 to 12.2% BBEFORE & AFTER STATS 3 3RM Squat: 9 90 > 135kg 3 3RM Deadlift 8 80 > 155kg P Pull-Ups in 1min: 1 12 > 18
56 MH.CO.ZA | October 2016
His Goals
His Obstacles
Triple digits in the three compound lifts, broaden the scope of my training and increase endurance and strength.
A hundred days to muscle? Training 5 or 6 times a week? Just the concept was an obstacle. Without the professionalism and support of my coaches, I’d never have reached the results I have. They helped me through this journey, by creating a safe space where anyone can feel confident in training.
His Training Strength and conditioning programme based on functional movements at high intensity. blackrivercrossfit.co.za
1/ Eating clean and resting up was just as important as the training. My coaches were experts on the diet and supported me throughout the challenge. 2/ Family matters. The guys and girls in the box next to you every day play a massive supporting role. CrossFit is hard – and you need those guys to have your back.
BAUKE HANEKOM THE HIT STATION
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The Results I have been skinny my entire life, and I wanted to prove to myself I can have a stronger body in my late forties than I had I had in my 30s. I ended up enjoying the training more than I ever have in my life. It was easy to motivate myself to get to gym early and focus on my results. Having said that, I ended up putting way too much pressure on myself about three weeks before the end. I was hard on myself and became very stressed out. At that point I was over 88kgs, but I think the stress got the better of me.
Coach’s Notes / BAUKE HANEKOM “Rob’s challenges were gaining weight,” says Bauke. “And by weight I mean quality, lean muscle. His super-fast metabolism made it difficult to ensure a regular caloric surplus.Any movements involving balance were also definitely a challenge for Rob, so we got him onto one leg during some movements to improve this. “He doesn’t mind planking, as long as he gets a countdown. Some weeks, when work deadlines caused him to lose valuable sleep – a.k.a. prime growth time – Rob would miss a workout or two or just struggle to focus that morning. When faced with those days, we focused on mind muscle connections and feeling the movement instead of focusing on weight. On good days, he shouted and grunted as he continued to beat PBs into submission. “Rob excelled at compound lifts and, at the the end, sled pulls. We added them into his workout to really give him a mental boost.”
BODY STATS Height: 189.4 Weight: 80.9 > 84.6kg Body Fat: 15.9 > 15.7% BEFORE & AFTER STATS 3RM Squat: 90 >120kg 3RM Deadlift: 80 >120kg Push-Ups in 1min: 25 > 42
His Goals
His Obsta acles
LESSONS LEARNED
Bench my body weight, squat and deadlift 1.5-times my bodyweight.
My challenges included a fast metabolism, my age, no real muscle memory, plus the fact that my body does not produce testosterone naturally due to surviving testicular cancer three years ago. I work late, sometimes until 3am, and travel a lot for work. So it was never going to be easy.
1/ The mind is a powerful thing. A fitness challenge while turning 47 and going through a mid-life crisis at the same time? Tricky. 2/ The body adapts. I had a lot to prove: if I can beat cancer I can certainly conquer hardcore training.
His Training Personal training gym focusing on functional training to improve health and fitness. thehitstation.com
October 2016 | MH.CO.ZA 57
Muscle + Fitness
The Results I’m blown away by my deadlift result! At 80kg at the first assessment, the aim was to clock 100kg 14 weeks later. This was more complicated than it appeared given my previous back injury while deadlifting. So not only did I have to overcome the fear of re-injuring myself, but I had to surpass my previous PB. We managed to push through the mental struggle, concentrate on form, and get it done. After 100 days I walked up to the bar and nailed 100kg – and to my surprise, I felt I still had more in the tank. The bar was then set at 115kg, and I nailed that too. That was a highlight for me: adding 35kg to my deadlift.
Coach’s Notes / RODET YILA “The greatest challenge we faced with Frank,” says Rodet, “was the fact that he had previously sustained an injury to his lower back while deadlifting. We spent quite a bit of time working on his liting technique and building up the confidence to lift heavier weights. Luckily, he’s a fast learner, and his confidence in his lifting techniques grew with every training session, and that he was quite literally able to pull his own weight during the training sessions. Having a good power-toweight ration meant that he was able to efficiently get through a fair bit of work, aiding in the process of adding muscle mass, which was evident in his increase in lean body mass over the duration of the challenge.”
BODY STATS Height: 1.57m Weight: 63.2 > 67.9kg Body Fat: 8.6 > 9.3% BEFORE & AFTER STATS 3 RM Squat: 80 > 100kg 3 RM Deadlift: 80 > 115kg Lean Body Mass: 57.7 to 61.5kg
FRANK HERMUS
29, DESIGNER TRAINED BY:
RODET YILA RESEARCHED INNOVATIVE PERFORMANCE TRAINING AT SPORTS SCIENCE INSTITUTE OF SA
His Goals
His Obsttacles
Lift 100kg in my squat, deadlift and bench press, and increase my lean body mass by 5kg.
In a word: injuries. I was nervous when it came to the deadlift, having injured my back whilst deadlifting incorrectly a year earlier. Plus, I’d hurt my thumb playing goalie a week before the challenge. It was particularly difficult with primary lifts, where the bar sits relatively near the thumb knuckle.
His Training Research-based high-intensity interval strength training, comprised of several modalities to improve fitness, functionality and strength.
58 MH.CO.ZA | October 2016
LESSONS LEARNED 1 Form comes 1/ ffirst. Nail your fform before aattempting to push for new PBs. p 2/ Never neglect 2 a good warm-up and cool down. a Dynamic stretchD iing before a workk out, and static o sstretches (and ffoam rolling) aafter a workout mean you’ll be far m ffresher the next day’s session.
Muscle+Fitness
The Results One of the nicest things about these challenges is how much you discover about yourself. For instance, I thought running a 5K Parkrun in 20 minutes would be easy, and that the 24km Spur Winter Trail Series straight up the Kogelberg Biosphere would be much harder. So it was surprise to see how I shattered a few of my own expectations. I ran 420km in 14 weeks, and took 6 minutes off my 5K PB, but I was especially happy with how Chris fixed my deadlift – I’d literally never tried one before, and my back was so rounded that I looked like Gollum. I’m also happy with how I came through all four races of the Trail Series, in four short weeks, without hurting myself, and got that medal for my first half-marathon straight up a mountain. That experience alone has motivated me to keep training, and I’ve since signed up for the Cape Town Marathon Peace Trail and the Soweto Marathon.
Coach’s Notes / CHRIS LIPPSTREU “Short term pain, long term gain – these are words I often used to help remind Thomas about why we would be doing a certain exercise or why he had to run at a set speed,” says Chris. “No one enjoys assault biking or running at 4min/km, but conquering these tasks is a small piece of a puzzle we need to help us overcome a bigger challenge. Thomas learnt to suffer in various ways that would encourage his body to adapt to these stressors and ultimately take on the trails and attempt a sub-20 minute 5km. I’d encourage Thomas to stop now and again and remember why he is out on the trails. The beauty of the mountain is what lures us to the heavens – but best you be prepared... no mountain tain pass is without struggle struggle.”
THOMAS OKES
33, CHIEF COPY EDITOR TRAINED BY:
CHRIS LIPPSTREU RACEFIT GYM
BODY STATS Height: 1.82m Weight: 80kg Body Fat: 20 > 18.4% BEFORE & AFTER STATS 3RM Deadlift: 40 > 80kg 5K Fastest Time: 26.35 > 20.02min VO2 Max: 52 ml/kg/min (+15%)
60 MH.CO.ZA | October 2016
LESSONS LEARNED
His Goals
His Obstacles
5K in 20 minutes, double my deadlift and finish a halfmarathon trail race.
I’ve always found running hard. Even last year, when I tried boxing, the worst part wasn’t the endless burpees or even being hit in the face so much: it was the long slogs around the back streets in the dark, the vomit-inducing sprints along the beachfront, and the horrible sprints in the parking lot.
His Training Performance focused training that aims to improve performance through strength training with the use of kettle bells, Olympic lifting and HIIT.
1/ Trail running is an extreme sport. To do it right you need an elite-level cardio engine and serious strength, in your legs, lower back – and most importantly, in your head. 2/ Hard work pays off. Early morning runs up Table Mountain aren’t for everyone, especially when it’s new. But do it often enough, and you’ll learn to love the feeling of exploring your world.
Muscle + Fitness
If you can’t handle your own body weight, don’t try to lift anything heavier at the gym, says Tim Robards.
1/ Walking Negative Chin-Up Hang from a chin-up bar so you’re looking down its length, your left hand in front of your right. Pull your chin up to the bar, your head on its right side. Remove your right hand from the bar. As you lower yourself with your left arm, “walk” your right hand in front of your left. Pull yourself up on the bar’s left side using both arms. Lower with your right as you walk your left hand forward. That’s 1 rep. Work up to 5.
2/ Pistol Squat Stand on your right foot, extend your left leg. Lower by bending your hips and right knee. Go as low as you can; if your back bends, that’s okay. Rise back up using your right leg. Do 10; then repeat on your other leg. Too hard? Hold on to a pole. For a beginner’s version, turn the page.
If you think iron-free exercises are for wimps, Tim Robards would like a word. He forged his cover-model physique with three challenging variations of classic body-weight moves BY MICHAEL EASTER • PHOTOGRAPH JASON IERACE
62 MH.CO.ZA | October 2016
3/ Alternating Archer Push-Up Assume a push-up position with your hands spread wide – about twice shoulder-width. Lower yourself over your left hand so your right arm is straight at the bottom of the move. Push back up and repeat, this time to the right. Alternate sides, working up to 5 reps with each arm.
I L L U S T R AT I O N S + I S M
Yes, You Can Build This Body Without Weights
Muscle + Fitness
BODY SCIENCE
Build Your Hustle Muscle Stronger hamstrings mean more athletic power BY BJ GADDOUR
BEEFY HAMSTRINGS TELL THE WORLD THAT YOU’RE A POWERFUL GUY. YOU CAN OUTRUN OR
01
Feet-Elevated Hip Raise The higher you go, the harder your hammies work. Do 3 to 5 sets of as many reps as you can; rest 60 seconds between sets. DO IT Lie on your back with your knees bent and feet on a box. Squeeze your glutes and raise your hips until your body forms a straight line from shoulders to knees. Pause, lower yourself back down and repeat.
64 MH.CO.ZA | October 2016
02
Straight-Leg Deadlift Slow down this classic move to really load your hamstrings when they’re fully stretched. Do 3 to 5 sets of 8 to 12 reps, taking 4 seconds to lower the weight. DO IT Hold a barbell at arm’s length. With your knees slightly bent, bend at your hips and lower your torso as far as you can without rounding your back. Pause and reverse the move.
03
Sliding Leg Curl This hips-and-knees exercise makes you faster. Do 60 seconds of slides; then rest 60 seconds. That’s 1 round. Do 5. DO IT Lie on your back, your arms by your sides and heels on paper plates or Valslides. Press into your heels and raise your hips, sliding your feet toward your butt until your knees are at 90-degrees. Pause and reverse.
P H O T O G R A P H G E T T Y/ G A L L O I M A G E S I L L U S T R AT I O N S S T E V E S A N F O R D
outlift the competition. One other thing: did we mention that you’ll look great in shorts? Problem is, too many men ignore their hamstrings – until they pull one. The single-leg hip raise shown here is a classic, but now you've also got these three muscle-building exercises to harness bigger hamstrings.
Muscle+Fitness
REALL LIFE SUCCESS STORY
The (New) Life of Bryan
Bryan Nicol used his body as a barbell to lose his belly and build a strong, lean, athletic frame BY ARTHUR JONES PHOTOGRAPHS CAMERON MACDONALD
IN 2003, BRYAN NICOL LIVED LARGE.
Big meals, huge parties and bucketloads of beer. Even though he had an athletic background at school, it was this lifestyle and a lack of exercise as a student that caused his decline. “My diet back then consisted of three big meals a day and lots of beer – and it showed.” His next step: picking up the magazine in your hands. He lost weight quickly using both cardio and weight lifting, but then later his training plateaued, and he became hampered by injuries. And even though he tried to eat healthily, he struggled to lose the last bit of flab, especially around the love handles. “I was frustrated and demotivated and had resigned myself to the fact that I’d never be lean or look athletic.” His true salvation? A combination of calisthenics and Pilates, and clean eating. Read on n for his secrets.
AGE / HEIGHT T
34 / 1.89m LOCATION
Cape Town WEIGHT BEFO ORE
103kg WEIGHT AFTE ER
79kg TIME TO GOA AL
16 months
LONG LIVE THE QUEEN Don’t be fooled by its friendly name – the Queenax is a multi-purpose bodyweight training killer.
“Pilates restored the shape of my spine, completely ridding me of back pain.”
USE HIS MOVES: BRYAN’S FITNESS FORMULA MUSCLE MOVE 1 / Pull-Ups:
“I’m the heaviest weight available to myself in the gym. I do pull-ups four times a week in different ways and that has built up a lot of my strength.” MOVE 2 / Pistol Squat:
L O C AT I O N V I R G I N A C T I V E C E N T U R Y C I T Y
1 2 3 4 The Problem
The Change
The Strategy
The Result
“My lifestyle as a student, drinking and partying, led to a huge gain in weight. “Using cardio tips from this magazine I went from 103 to 79kg in 3 months. I started weight training but made the rookie error of pushing too hard too quickly and got injured. My diet was a bit better by then, but still not great. “Fast forward to 2015 and I was reasonably strong but not lean or fit. I had hit a plateau and my training was being hampered by shoulder and lower back injuries from years of lifting with dodgy form.” THE LESSON Technique is everything. If you sacrifice form for heavier loads, you will get injured.
“I really enjoyed watching fitness videos online, especially calisthenics clips, and admired what the guys were capable of doing. But it had never occurred to me that I should train like that myself. Then one day I realised that the weightlifters who were training like me didn’t have the kind of body I wanted to have. They were strong and stocky but lacked definition. The calisthenics guys looked lean and efficient – like pro athletes. The only way to look like them was to train like them.” THE LESSON Don’t focus purely on looks – base your goals on performance and you’ll craft a strong body that looks great too.
“I bought a beginner’s calisthenics training programme online. I struggled to do some of the simplest moves but if I couldn’t do it, I researched the bridging (beginner) version and built up my strength and technique that way. “A physio friend of mine suggested that I take up Pilates to deal with my back issues. I know most guys think Pilates is for women, but it’s tough on your core and builds strength and posture. I enjoyed it from day one – and it was interesting to find out firsthand how weak my core was.” THE LESSON Identify your main weaknesses honestly, then tailor your training plan to target them.
“I’ve gone from 103kg and 16% body fat in March 2015 to 93kgs and 6.9% in July 2016. I’m much stronger (from 7 pull-ups per set to 15), I’ve cleaned up my diet, and the Pilates has sorted out my lower back pain, which is amazing considering my chiropractor said my spine is very straight and I’ll always have pain.” THE LESSON A strong core improves your peformance and helps guard against injury.
“If you can squat your entire bodyweight with one leg, imagine what you could do with two. Tip – when building up strength for this exercise, sling a rubber resistance band around a bar above your head, grab it with one hand and lower yourself to the floor with the opposite leg, using the band for support.” ACTIVATION / Roll-Up: “This is a beginner Pilates move that teaches you to peel your spine off the ground, encouraging mobility while testing your abs. Perform it slowly and you’ll build up core strength, with time, under tension. Lie flat on the ground on your back with your legs straight and your arms stretched above your head. Then slowly roll up off the ground with your upper body in a very controlled sit up while keeping your arms straight out in front of you and your legs firmly on the ground. Once your upper body is perpendicular to the ground, lower yourself down slowly, one vertebra at a time.” NUTRITION / See a Dietitian:
“It’s surprisingly cheap. If you take the guesswork out of your diet, your chances of success will increase exponentially. Have a monthly follow-up and take body fat readings to keep tabs.”
READY TO LOSE YOUR BELLY? USE THIS PLAN TO TRANSFORM YOUR BODY – START TODAY AT BELLYOFF.CO.ZA We want to hear your weight-loss and personal success stories! Email us at tellmh@media24.com.
October 2016 | MH.CO.ZA 67
Muscle + Fitness
BEST EXERCISE
Vertical Wall Plank
Turn your core routine on its head to build strength from your hips to your shoulders
ALL EXERCISES, INCLUDING SUPEREFFECTIVE ONES LIKE THE PLANK,
get old after a while. That’s when a variation can help elevate your fitness. “This move is an adaptation of a handstand conditioning exercise,” says personal trainer Al Jackson. “Planking with your feet against a wall forces you to maintain maximum core tension – or you quite literally face the consequences.” Going vertical also strengthens your arms, shoulders, and bench-press-ravaged rotator cuffs. Jackson recommends 3 reps, with 90 seconds of rest between each. Do them at the start of your workout so tired arms don’t let you down.
3
BY JAMIE MILLARN • PPHOTOGRAPH PHILIP HAYNES
1 2
Walk On Walk your feet up and hands further in; your toes should just touch the wall. For good handstand technique, let your shoulders cover your ears slightly. Hold to 10 again.
Lift Off Assume a plank position but with the soles of your shoes or bare feet pressed against a wall. Tighten your core but breathe normally. Hold this horizontal position for 10 seconds.
Step Up Now walk your feet up and your hands in until your body is at a 45degree angle. Squeeze your glutes, tuck your tailbone, and engage your core. Count to 10 again.
WHAT YOU'LL GAIN: ROCK SOLID CORE + STRONGER ARMS + INJURY-PROOF SHOULDERS + THE CONFIDENCE TO PERFORM A HANDSTAND 68 MH.CO.ZA | October 2016
4
Go Low Now walk back down, hitting each stage again for 10 seconds. That’s 1 rep. If it’s too hard, start by mastering step one; then work your way up to two and three.
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Muscle + Fitness
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5
Start with the Fundamentals 1/ Never skip the basics; focus on quality. “In my opinion, that’s one of the biggest mistakes someone can make in calisthenics. You need to put the hours into your push-ups, dips, pull-ups and planche work. The second biggest mistake is rather than focusing on the quality of a workout they focus on quantity. Quality is crucial, and if you get it wrong you could take longer to get something right or get injured.”
3
2/ Factor fun into your training. “My breakdancing 6
past helps with the creative side of my training. It gives me a more complete perspective on what works faster and which exercises are safer and more beneficial. Breakdancing also helps with strengthening your joints and tendons, and helps to build stamina and muscle endurance.”
3/ Respect the process. 2
“I have the utmost respect for all the teams and individuals that train in
calisthenics, because I know it’s very challenging and it takes plenty of time and dedication to get the moves right, and it can be very frustrating as well. But it makes you stronger, physically and mentally.”
4/ Find role models, then emulate them. “I have got plenty of local and international athletes that I follow, but my favourites are Jay Chris from Barsparta UK in London, Daniel Laizans from Latvia, Korash Kabir from Germany and two-time world champ Eric Ortiz from France. I’ve been lucky enough to meet them in person, and have even competed against some of them. They inspire and teach me.”
5/ Train like you’re on the international stage. “I’ve learnt from competing overseas and representing South Africa that my training has to be the same as competition day. The closer it gets, the more prepared I am for competing.”
Define a Positive Routine 6/ SET UP A PLAN FOR TRAINING AND EATING
FOLLOW FOR FITNESS
Streets Ahead of the Competition Stanley Geldenhuys is a South African calisthenics champ. Raise your own standards with his lessons BY ARTHUR JONES
WHEN IT COMES TO PURITY, YOU CAN’T BEAT CALISTHENICS. ALSO KNOW AS STREET
workouts, it doesn’t require fancy equipment or expensive gyms – and you can do it anywhere. Stanley, also known as BBoy Stan, is a local calisthenics and street workout champ, and has represented South Africa at international competitions. “Calisthenics makes you strong, and builds a powerful, flexible body, and the risk of injury is very small,” says Geldenhuys. “It also teaches you discipline and dedication, and because there is so much room for constant progression, it’s easy to stay motivated.” Here’s what you can learn from @madstan74.
70 MH.CO.ZA | October 2016
“The first step: create a structured exercise routine that you can stick to weekly. Then focus on cleaning up your diet. Then find people that are also into calisthenics and living a healthy lifestyle: a group will push you and help you reach your goals. Define your goals and write them down – look at them every day. Use positive self-talk for motivation, and enjoy the journey by celebrating all the small achievements along the way.”
THE LOWER BODY BLASTER NEVER SKIP LEG DAY WITH THIS MUSCLE-MAKER Beginner’s Bench Pistol One misconception about calisthenics is that there are no lower body moves. Start standing, your weight on one leg. Lower yourself down slowly by pushing your hips back, keeping your torso upright and extending your other leg out in front of you. Hold your arms straight out in front of you. Lower slowly to build the strength in your leg. Touch the bench gently – don’t sit – and then push back up. That’s one rep. Now the challenge is to lower that bench height (use a medicine ball or step) so that you can squat lower, and build enough strength to do it without a bench. Another trick that can help with your balance is to hold a weight at chest height with your arms extended.
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8 Ways to Connect Faster! The online dating world can seem both overcrowded and lonely. Our guide will help you answer a timeless question: yes, your connection is out there EDITED BY MIKE DARLING · PHOTOGRAPHS MEREDITH JENKS
72 MH.CO.ZA | September October 2016 2016
1
Pick a Platform Choosing the right online dating pool is half the battle. Take a look at what works on each site and choose the one that offers you the best likelihood of success.
HALF 31% FIVE PILOT 20%
What She Thinks
your Enlist Rex as hen men wingman. W h to their added a pooc their o, ot ph ile of pr went up right swipes by 15% .
BUMBLE
Number of Bumble users between ages 25 and 29. Smile: you’ll triple your success rate.
HOW TO DATE THE HOTTEST WOMAN ON TINDER
Increase in messages men get if they use “whom” properly. Guys with tattoos also do better here.
If you want to attract the attention of Meredith Zaritheny, you’ll have plenty competition. On Tinder, she’s among the most-swiped women in the world. We asked her what men can do to get noticed and land a few repeat dates.
OKCUPID
MATCH
The minimum number of times each week the typical user plays sports or exercises.
TINDER
The most desirable profession you can have, followed closely by entrepreneur and firefighter.
PLENTYOFFISH
Boost in messages you can expect to receive if you say you’re a Christian (or have brown hair).
Say Something Besides “Hey.” What are you, hailing a taxi? When you send her a message, you can manage a few more words besides “hey” or “yo.” Zaritheny suggests starting with an openended question. “I like it when a guy asks something that shows he’s been paying attention to my profile,” she says. “If you see pics of me hiking, ask something like, ’What’s your favourite trail?’”
Ghosting: What You Need to Know Imagine a party where it’s socially acceptable to walk away, without warning, from any conversation that bores you. Effed up, right? That’s ghosting, and it happens all the time on dating apps. Man up and let ’em down easy, okay?
What She Thinks
2
Make Contact Just because she’s into you doesn’t mean your work is over. As you transition into SMSing, use these cues to communicate that you’re worth meeting.
Be Specific One-word openers are nonstarters; 85% of them are ignored. Ask about her trip to Machu Picchu or what year she ran the marathon, or disclose your shared love of tacos. You’ll instantly register.
Be More Animated Apps like Tinder and Bumble now allow you to start chats with funny gifs. Do it and your odds of receiving a response could jump by as much as 30%. Then go back to using your words.
Laugh at Her Jokes It could pay off even if you’re faking it: dropping the occasional “haha” or “LOL” raises your chances of snagging a second date by 255% and your odds of sex by 39%, one study found.
Use Proper Grammar Over 70% of singles say blatant spelling errors are a big turnoff, the dating site Zoosk reports. For instance, using “alot” rather than “a lot” cuts your response rate by 12%.
Hurry Up and Plan a Date This isn’t chess; nothing is gained by overthinking. “I’ve messaged guys for weeks,” says Zaritheny. “I eventually stop writing back because I’m like, ’Are we pen pals?’” Make the leap. “I prefer men who don’t waste time,” she says. “I want a guy who says, ’Let’s meet and find out if we have chemistry.’ In the end, that’s really all that matters.” Be Careful with the Jokes Women love a man with a sense of humour, but don’t overestimate your comedic gifts. “If I have to ask, ’Were you joking?’ it’s not going to end well,” Zaritheny says. She suggests using photos to show off your funny bone. “Halloween costume shots are great. But stick to one. I don’t need five pictures of you dressed like Ron Burgundy.”
Sex + Relationships
3
Dress to stand 72% of men we out: ar neutrals, so opt for a brig ht colour, like orange, th at’ll stop her eye in the sea of grey and navy.
One in four users are atheists or agnosti cs. That said, wome n are drawn to men wh o are “spiritual” an d who meditate.
5
BUILD YOUR PROFILE
DEPENDING ON THE SITE, IT CAN BE AS SIMPLE AS A HEAD SHOT OR AS DENSE AS A MASTER’S THESIS. THESE KEYS WILL HELP YOU CAPTURE SWIPES AND LIKES MORE EFFECTIVELY.
74 MH.CO.ZA | October 2016
24% Portion of women who’d date someone just for sex.
1/ Make a Name for Yourself While Aaron Csepregi went more generic with his username, it can pay to be creative and show your nerdy side here. Women are more attracted to a handle that conveys intelligence, research finds.
Message With Confidence OkCupid looked at several predictors of message quality. Here’s how to boost yours.
1/ Watch Your Language Absolute words – not “I hope” but “I’m sure,” will help convey certainty, says rhetorician Jay Heinrichs, author of Word Hero.
2/ Keep It Short Ideally, your messages shouldn’t be any longer than those of your correspondent’s. Short prose conveys crisp thinking and decisiveness.
3/ Use Active Verbs Passive verbs are just that, and they make you sound wimpy, says Heinrichs. Bad: the cocktails are great at The Maslow. Better: The Maslow has great cocktails.
4/ Mention Her First Name As in, “Thanks for last night, Mary.” A name makes a message feel intimate. “It works just like eye contact,” Heinrichs says.
4
Keep Your Guard Up People were fleeced for millions in “romance scams” last year. Avoid their fate.
1/ Skip the R-Rated Selfie for Now Don’t send those nude pics so fast, says digital security lawyer Parry Aftab. Criminals extort you by threatening to post them.
2/ Ensure She’s Real Aftab suggests calling sooner rather than later. “It’s harder to hide things when you’re talking and even harder when video chatting.”
3/ Do Some Digging It’s not just women who “Google stalk”: 72% of adults search online for information about their date prior to meeting up.
4/ Break the Spell Con artists mold profiles to fit your needs exactly, Aftab says. A dose of skepticism can be healthy at first if your match seems too perfect.
2/ Smile for the Camera A genuine smile makes a good first impression. (For an extra bump, “squinch” your eyes; you’ll look competent and influential.) A second photo with a “laughing smile” can also add to the likability factor.
3/ Be More Self-Centered Talking about yourself is okay, and actually encouraged. Aim for a 70:30 info ratio between yourself and what you want in a mate. Qualities to play up: courage and a healthy appetite for risk.
4/ Increase Your Photo Count Group shots that show you having a good time with your friends make you seem more desirable. Your perceived social status also rises if a woman is smiling at you or touching you.
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5 Easy, Tasty Summer Salads Fresh vegetables are finally here. Pile up the produce – and dig in
DON’T BITE ON RESTAURANT SALADS. THEY’RE
simply stash houses for unnecessary kilojoules and sugar. Take the aptly named Power Rocket Bowl at Kauai. With dressing, this pile of green packs 3 600 kJ*. Don’t worry, we can help you fix a better salad in your own kitchen. These options are more filling, offer tons of nutrients – and definitely won’t blow up your gut.
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October 2016 | MH.CO.ZA 79
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Food + Nutrition
Fill-You-Up Six-Bean Salad Yes, six types of beans. That’s probably six more types of beans than you currently eat. But you should be eating way more. In fact, about ¾ cup of beans a day can help you lose weight, feel full, and improve your cholesterol profile, according to a 2016 study review. That’s worth tooting about. WHAT YOU’LL NEED 1 SHALLOT, THINLY SLICED 3 TBSP WHITE WINE VINEGAR 115G EACH GREEN BEANS AND YELLOW WAX BEANS, CUT INTO THIRDS 1 CUP FROZEN SHELLED EDAMAME 1 CAN (425G) EACH PINTO BEANS, KIDNEY BEANS AND BLACK-EYED PEAS, RINSED AND DRAINED 1 TSP GROUND MUSTARD ⅓ CUP EXTRA-VIRGIN OLIVE OIL ¼ CUP MIXED CHOPPED HERBS (CHIVES, PARSLEY, THYME)
HOW TO MAKE IT
1. In a small bowl, combine the shallot slices and vinegar. Set aside. 2. Set a steamer basket in a pot with an inch of simmering water. Add the fresh beans and edamame; cover. Steam till the beans are crisp-tender and brightly coloured, 3 minutes. Cool in a bowl of ice water; drain. 3. In a large bowl, toss the drained beans with the rest of the beans. Strain the shallot slices, saving the vinegar and add them to the beans. 4. Mix the mustard and vinegar. Add the oil and whisk really well. Add the herbs, salt, and pepper. Pour this on the salad; toss. Makes 8 servings Per serving 840 kJ, 7g protein, 21g carbohydrates (6g fibre), 11g fat This salad goes well with grilled rib-eye.
THE MAKE-AHEAD SALAD MULTIPLIER There’s more to lunch than tuna salad. If you leverage the same strategy – choose a protein, add extras – you can build a lean, satisfying meal that’ll carry you through to dinner. Mix and match the ingredients in these columns to fend off flavour fatigue.
Quick Tip If you don’t own a steamer basket, overturn a metal colander, put it in a pot, and rest a bowl on top. Now you own one!
WITH A LARGE SPOONFUL OF
AND ANOTHER BIG SPOONFUL OF
PLUS A HIT OR TWO OF
MIX OR MASH, AND SERVE
CANNED SALMON
MAYONNAISE
SHELLED EDAMAME
TURMERIC
OVER MIXED GREENS
CHOPPED HARDBOILED EGGS
GREEK YOGHURT
CHOPPED BELL PEPPER
CUMIN
ON RYE TOAST
CHOPPED COOKED SHRIMP
MASHED AVOCADO
CHOPPED DILL LEAVES
SMOKED PAPRIKA
IN AN AVOCADO HALF
SHREDDED CHICKEN
SOUR CREAM
MINCED RED ONION
LEMON JUICE
IN A WHOLE WHEAT PITA
CANNED CRAB
COTTAGE CHEESE
CHOPPED CELERY (LEAVES TOO)
HOT SAUCE
IN BUTTER LETTUCE CUPS
MIX 1 PALMFUL OF
October 2016 | MH.CO.ZA 83
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Food + Nutrition
Go for protein over carbs, and skip the cheese.
NUTRITIONAL KNOW-HOW
Menu Decoder: Col’Cacchio
FAST FOODIE YOUR THREE GO-TO MEALS GOOD /
Pick of the starters is the beef carpaccio. This is lean meat layered with fibre-rich rocket and umami topped with the muscle-king of cheese: Parmesan. Just remember, ask for that sauce on the side. It’s oily, and kilojoule-heavy.
Everybody loves Italian, some of us a little too much. Here’s how to indulge without the bulge BY ADRIAN PENZHORN • PHOTOGRAPH JAMES GARAGHTY
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BETTER /
Pizza or Pasta?
Start on the Right Foot
Eat for the Streets
Shoot for a Hole-in-One
Hearty Data
What are you in the mood for? The answer should always be pasta. It’s difficult to resist the cheesy, carbloaded circumference of a meat-straddled pie – but a full-sized order will see you shovel down 5 600kJ. To make matters worse, that’s 120g of carbohydrates, 62g of fat and 66g of protein. A proteintopped pasta will only put a 3 000kJ dent in your counts, and still net you 30g of protein and far less fat.
Italian cuisine is all about the icebreaker – yep, we’re talking about antipasti. But don’t hit the red zone before you’ve even tucked into your entrée. The trick here: avoid pizza breads. These starters are a meal in their own right, packing enough energy to keep you fuelled up for a marathon, and a half. Try the melanzane, beef carpaccio and vegetariano antipasto instead (see Fast Foodie, right).
Training for a marathon or lifting heavy in the gym? Most fast food spots have meals that will give you the macros to turn you into a monster. Your workout wonder food here: a protein-based salad. Not only does it pack 34g of musclebuilding protein, but at 2 800kJ, it won’t throw off your meal plan. But if you’re in the mood for a pizza, look out for a pie stacked with lean chicken strips.
You’ve seen the Fora – it’s pizza’s answer to the doughnut. But it’s more than just a gimmick. Seriously, a single pie contains 60% less kilojoules than the same pizza with its middle still intact. And you’ll get the bonus of a fibrerich salad. However, this option does fall short in the protein department. Make ends meet with a muscled-up starter, like that beef carpaccio.
Those heart-happy “Healthy Option” and “Heart Foundation” tags menus: do they really mean anything? They aren’t exactly going to help you spot those protein powerhouses or meet your macros. What they will tell you is that these orders pack less than 40% total fat, less than 10% saturated fat and 45% carbs. Rather decode the data for yourself, as even the leanest option could be loaded with unnecessary kilojoules.
The Avellino is a salad that will meet your macros. It’s got enough protein to trigger maximum muscle protein synthesis and the healthy fat from the avocado and pumpkin seeds will help make the most of the mix of vitamin-packed veggies. All that at the cost of just 2 300kJ. BEST /
Need recovery fuel? Order the bolognaise with wholewheat pasta. You’ll be getting a magic 2:1 carb to protein ration. Finally, add a side green salad to crown the meal.
October 2016 | MH.CO.ZA 85
Health Wellness BRAIN
JOINTS
Mounting research indicates that inflammation in the brain contributes to depression and cognitive decline.
Chronic inflammation can lead to rheumatoid arthritis by causing joint swelling, which damages cartilage and bone.
HEART
An immune system in overdrive can accelerate arterial plaque buildup. Over time, that can stop your heart.
B E L LY
Visceral fat, the kind that gives you a beer gut, secretes chemicals that lead to inflammation.
SCAN THE OBITS AND
you’ll see the usual suspects listed as causes of death: heart disease, cancer, stroke, and complications from diabetes and Alzheimer’s disease. What you won’t read about is chronic inflammation, a deep-body immune response that medical researchers are beginning to recognise as the underlying reason we develop these deadly conditions. “Most major diseases seem to have a chronic inflammatory component,” says integrative medicine expert James Dillard. In fact, experts say chronic inflammation plays a role in 11 of the top 15 causes of death in the United States. They’ve also found that this quiet internal process – in which the body’s own immune system turns against itself – is responsible for some of those milder concerns that simply make life miserable. “Evidence shows that arthritis, certain allergies and asthma are increasing at alarming rates,” says Ski Chilton, a professor of physiology and pharmacology at Wake Forest Baptist Medical Centre and the author of Inflammation Nation. The dramatic upswing in these milder conditions suggests that chronic inflammation is also on the rise and that it will increasingly fuel serious diseases as well. While the medical establishment is still trying to better understand chronic inflammation, a growing body of research is casting light on the poorly understood process and pointing us toward ways to fight it.
S
CHANCES ARE YOU’RE ALREADY FAMILIAR WITH
The Fire Within You can’t see or feel it, but chronic inflammation inside your body could be increasing your risk of heart disease, diabetes, stroke and even erection problems BY DAVID McGLYNN • ILLUSTRATION SCIEPRO
acute inflammation. This is the redness, heat and swelling of a gum infection or a hammermeets-thumb injury. These reactions are triggered by the flood of white blood cells summoned by your body to surround and protect the wound. Acute inflammation also occurs internally when you get an infection, such as pneumonia. In that event, those same white blood cells take aim at the bacteria in your tissues and bloodstream. In both cases, the heat and swelling of acute inflammation are all part of your body’s battle
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against the invaders that cause infection – they help speed the healing process. Chronic inflammation is different. It happens when white blood cells produced by your body to fight off infection don’t retreat. Instead, they attack healthy organs. “Our own defenses literally bombard us with friendly fire,” says Peter Libby, a cardiovascular specialist at Harvard Medical School who studies inflammation. Maybe not so friendly. When chronic inflammation runs high, you’ll start to see problems wherever you’re genetically weakest. If that’s your arteries, you get heart disease; your joints, arthritis; your brain, Alzheimer’s; and so on. “But the same process is driving all of this,” says Brent Bauer, director of complementary and integrative medicine at the Mayo Clinic. You can stop chronic inflammation, and when you do, you’ll have a better chance of avoiding the most common causes of early death. Let’s look at the impact of inflammation on heart disease, which is responsible for 210 deaths per day in South Africa*. White blood cells are constantly being produced inside your bone marrow and stored in your blood and lymphatic tissues. These cells come in six main varieties: neutrophils, eosinophils, basophils, bands, monocytes and lymphocytes. When bad LDL cholesterol begins building up in your blood vessels, your immune system reacts by deploying macrophages, which are formed from monocytes. If you suffer from chronic inflammation, however, your body overreacts, sending more white blood cells than necessary. These hyperactive cells then literally attempt to suck up the cholesterol particles – to swallow and digest them in their acidic bellies. Soon the white blood cells become so loaded with fat that they simply die, leaving a puddle of fatty debris – but not before sending out distress flares, messenger proteins called cytokines that call in more microphages. This insidious process happens quietly over years. “One of the most dangerous things about chronic inflammation is that you can’t feel it happening,” says Dillard. Slowly and silently, the white blood cells that are killed in active duty help form plaque that begins to line your previously smooth arterial walls. Your blood vessels, in turn, go from soft and pliable to overloaded with fatty substances such as cholesterol – a condition called atherosclerosis. At this point a blood clot, often protruding from a crack in the plaque, can stop the bloodflow to your heart or brain, causing a heart attack or stroke. Or the debris from one of those plaque adhesions can break free and lodge downstream, clogging the flow of blood through the artery. “Heart disease and stroke that result from this kind of buildup are a leading cause of death and disability worldwide,” says Libby. THE QUESTION SCIENTISTS ARE TRYING TO
answer now is why this immune response is
becoming more common. So far, the work suggests that our modern lifestyle and diet are overwhelming our primordial immune system. The advent of antibiotics and vaccines has us outliving the infections that used to kill us, says Libby. But living longer means more opportunities for age, genetics, and bad habits to affect our organs and arteries. Your body interprets these stressors as trouble and calls out the cavalry of white blood cells, setting in motion a cascade of chemical reactions that can destroy healthy tissue. “The body has a limited tool kit for responding to danger,” explains Dr. Bauer. “The immune system responds the same way, with the same white blood cells, whether it’s combating a parasite, a toxin or a cholesterol-packed artery.” Here’s an example. A person who eats a lot of processed foods can become overweight, and the visceral fat cells – which become stockpiled in the belly and around the organs, particularly in men – start pumping out chemicals that goad the body’s immune system into action. “The fat that accumulates in your abdomen is dangerous,” says Libby. It pumps out chemicals with evil-sounding names like interleukin-6 and
some doctors recommend fighting inflammation with over-the-counter drugs like aspirin and ibuprofen, those drugs have not been proven effective for preventing first-time heart attacks, says Libby. Statins, however, reduce both inflammatory markers and the risk of heart attack or stroke. If you’re overweight, you can lower your inflammation risk by dropping a few kilos. One study found that even a small dip in body weight reduced inflammation. Obese people who lost 3% of their weight showed a 10% reduction of MCP-1, a protein associated with inflammation. For a 110-kilogram man, 3% is a mere 4kg. “It’s best to exercise at intermediate intensity, but the good news is that you don’t have to do it for very long,” says Chilton. He recommends that you aim to hit 65 to 80% of your maximum heart rate – you should be breathing hard and sweating – for a minimum of 20 minutes each day. While you’re trimming bad fat from your belly, add more good fat to your diet. Fish and olive oil deliver omega-3 and omega-9 fats, which inhibit your body’s inflammatory signals. The Mediterranean diet delivers both of these foods, plus complex carbohydrates from vegetables and whole grains. “There’s no anti-inflammatory eating plan
“One of the most dangerous things about chronic inflammation is that you can’t feel it happening” tumor necrosis factor, which stimulate the chemical reactions that spur inflammation. This means you can roughly assess your risk of chronic inflammation by looking at two obvious factors: the size of your belly and the food in your diet. If you can’t see your feet and you eat out of grease-stained paper bags and drink through straws, there’s a good chance chronic inflammation is wreaking havoc on your body right now. These are pretty much the only obvious facts. Much is still unknown, but physicians and researchers do believe it’s preventable and reversible. “People who are less inflamed over a long period of time have far less incidence of illness,” says Dillard. YOU CAN ASSESS YOUR OWN SITUATION WITH a quick blood test that measures a liver chemical, C-reactive protein (CRP), which rises in response to inflammation. This test can help assess your risk of heart attack, especially if you’re younger than 60 and have a family history of heart disease. Your doctor will explain your results, but CRP levels between 1 and 3 milligrams per litre of blood signal chronic, low-grade inflammation with an intermediate risk of heart disease. Levels above 3 milligrams indicate a high risk. If your CRP level is above normal, your doctor might suggest that you start taking statins, such as atorvastatin (Lipitor), says Libby. Although
that’s better tested in all of science,” says Chilton. Cutting back on simple sugars and sweeteners like high-fructose corn syrup is another critical step in the battle against inflammation. In one small study, men who drank 20 ounces of a sweetened beverage every day for three weeks saw their CRP levels jump by as much as 109%. For your sweet-food fix, choose fruit, which contains antioxidants called polyphenols that can reduce inflammation and may make blood vessels more flexible. In a study review published in the Journal of Agricultural and Food Chemistry, berries (which are especially rich in polyphenols, as are cherries and plums) were shown to reduce biomarkers of inflammation. Coffee is also a good source of polyphenols. Researchers aren’t sure why, but studies have suggested that moderate coffee consumption (one to five cups a day) may help enhance insulin sensitivity, and drinking three or more cups a day is associated with lower levels of enzymes that indicate liver damage and inflammation. Oh, and don’t forget to brush your teeth. There seems to be a link between gum disease and heart problems, arthritis and erectile dysfunction. If flossing makes your gums bleed, you probably have inflammation too. Reacquaint yourself with your dentist, and practice good oral hygiene to kill the varieties of bacteria that cause gum inflammation. October 2016 | MH.CO.ZA 87
Health + Wellness
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Is Procrastination Killing You? Fuschia Sirois, who studies procrastination at the University of Sheffield, unravels the double whammy of anticipatory anxiety and panic that come from avoidance behaviour BY LILA BATTIS • ILLUSTRATION FORMA & CO
Brain
Pituitary Gland
Thyroid Gland
Adrenal Glands
Visceral Fat
Immune System
Perhaps that put-off project just popped into your head. Or maybe it’s due – right now. Either way, your brain’s fight-or-flight centre, the amygdala, hollers to the hypothalamus that there’s a threat. The hypothalamus then sends your body into battle (or bolt) mode, commanding your nervous and endocrine systems to ramp up their activity. Chronic procrastinator? Your amygdala may never rest at all, keeping you ever-ready for danger.
Known as the gland that makes you grow, the pituitary sends out messenger hormones, known as ACTH and TTH, to marshal the rest of your stress response. At the same time, a hormone called vasopressin tells your body to hoard water and increase blood volume.
The arrival of TTH tells your thyroid gland to pump out (you guessed it) thyroid hormones. They in turn stoke your metabolism, causing your heart rate and blood pressure to shoot up.
Meanwhile, ACTH has appeared in your adrenal glands, opening the hormonal floodgates so that adrenaline, noradrenaline, and cortisol pour into your body. These stress hormones prime your muscles, tax your lung function, and pause all nonessential operations in order to conserve and focus resources. Eventually, daily exposure to cortisol makes you less sensitive to its effects.
Your adrenal glands require extra energy to keep pumping out stress hormones, so your body creates a reserve by packing fat around nearby organs. These stores of visceral fat will soon start to release even more inflammatory molecules. Next up: a heart attack by way of insulin resistance and elevated LDL cholesterol.
Since your body doesn’t know if it’s facing a lion or lymphoma, infectionfighting white blood cells begin circulating, along with a commensurate amount of cortisol to keep their numbers in check. But your delaying ways may leave you resistant to cortisol, allowing rampaging white blood cells to cause damaging inflammation.
Procrastinating is linked to stress, fatigue, anxiety and depression*
88 MH.CO.ZA | October 2016
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Health+Wellness
See Your Future Vision-impairing conditions are increasing among young people. Protect yourself from these eyesight saboteurs BY MARKHAM HEID
COVER ONE EYE AND READ THIS. NOW TRY THE
other one. Are you struggling to see clearly out of either eye? If so, then your eyes are sending you an SOS. “I’m seeing more vision trouble with younger guys these days,” says Kimberly Cockerham, a clinical associate professor of ophthalmology. One major culprit is screen use, but stress, smoking and obesity can also sap your sight. See clearly by avoiding these mistakes.
LENS A disk that changes shape for near or far vision.
CORNEA The domed window at the front of your eye.
MISTAKE
MISTAKE
MISTAKE
MISTAKE
MISTAKE
MISTAKE
You Never Unplug Blue light
You’re Too Stressed The
You Read Too Closely The closer
You’re Clumsy
You Skip the Salad Avoiding leafy
You Have Vices
stress hormone cortisol can lead to impaired retinal function. This can result in a condition known as central serous chorioretinopathy (CSCR), a buildup of liquid that causes blurry vision.
you hold something to your face – a phone, a bookk – the harder your eyes have to work. This strain may cause your eyeballs to elongate, possibly resulting in myopia.
SAVE YOUR SIGHT
Use the 20-20-20 rule: every 20 minutes, take a break and look at something 20 feet away for 20 seconds. Look out a window if you can; broad vistas help your eyes relax.
from your devices may be linked to macular degeneration, an impairment of your central vision. Plus, not blinking fully while staring at a screen can cause “computer vision syndrome” – dryness, pain and fatigue. SAVE YOUR SIGHT I L L U S T R AT I O N S C I E P R O
SHOULD YOU GET LASER EYE SURGERY?
Almost 20 years after its FDA-approval, laser vision correction is safer than ever, thanks to fancier lasers and smarter ways to manage post-op complications. A recent study found that 96% of patients report 20/20 vision after having the surgery. The most common complaint is dry eye. Still, not everyone is a candidate. “If you have thin corneas, the procedure could make your vision worse,” says Josh Dunaief, an ophthalmologist. Also, about 10% of people who have the surgery report occasional hazy vision, especially when driving at night, he says. Ask your primarycare doctor to recommend an eye surgeon. The surgery is expensive, and your medical aid is unlikely to cover it.
OPTIC NERVE Entry point for half the information in your conscious mind.
RETINA A layer of lightsensitive cells on the interior of the eyeball.
EYES ON THE PRIZE
Keep any screen at least 40cm from your face, and bump up the text size, says Mark Rosenfield, of SUNY College of Optometry.
Exercise and meditation can slash stress. Or rock out regularly: an hour at a live music event can lower cortisol levels by 25%, a U.K. study found.
SAVE YOUR SIGHT
Blunt trauma to the eye – say, from an errant ball or elbow – is the most common cause of vision loss in young men. One nightmare is a detached retina, which can also result from any violent head movement – even an intense sneeze. SAVE YOUR SIGHT
Wear protective glasses when you play sport. If you do take a hit and then notice spots or arcs of flashing light, head immediately to the hospital.
greens means you miss out on nutrients, such as nitrates and lutein, that can help ward off glaucoma and macular degeneration. SAVE YOUR SIGHT
Nitrates help promote bloodflow to the retina. A recent study found that people who eat 240 milligrams a day (a cup of spinach) are 30 percent less likely to develop glaucoma than greens haters.
If you’re a smoker, obese or both, your risk of glaucoma, cataracts, macular degeneration, and other eye diseases skyrockets by as much as 300%. SAVE YOUR SIGHT
Lose the extra weight (duh) and ditch the cancer sticks (double duh). Eating a diet that’s rich in fatty fish, fruits, and vegetables (especially those high in vitamin C and zinc) is beneficial for eye health. October 2016 | MH.CO.ZA 89
!
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I T ’S 3 P M F R I DAY 1 1 D E C E M B E R 2 0 1 5,
but on the Gaza Strip any thoughts of winding down for the weekend are extinguished by the crack and echo of machine gun fire and the eye-watering sting of tear gas. At Erez – the main checkpoint separating Gaza and Israel – a bloodsoaked skirmish is raging between the Israeli Border Police and Gazan protestors. As is becoming tradition on Fridays, a handful of possibly bored, certainly reckless young Gazan men approach the buffer zone, brazenly launching stones at Israeli soldiers on the other side. Today, the soldiers’ patience has worn thin and the altercation escalates into a violent street battle. Nearby, in the Strip’s Sheikh Zayed sector, four military-aged Gazan men are suspended shirtless from the bombed-out remains of a house. Their bodies are taut with distended muscles, their faces supressing pain through gritted teeth. Finally, after two minutes, one of the men drops to the floor, shaking out his arms. “That was tough!” he laughs, as his friends climb down beside him. A photographer steps forward to show them the pictures he’s just taken. As the men crowd around to get a look at the screen, an explosion sounds nearby. The men flinch but make no attempt to run. For the members of Bar Palestine – Gaza’s only street-workout practitioners – conflict is a way of life and not worthy of interrupting their exercise routine. Indeed, it’s Gaza’s most damaged and dangerous neighbourhoods that provide their very training ground.
Mind Over Body Having slowly grown in popularity over the past 10 years, street workout is an international urban calisthenics movement incorporating flashy bodyweight strength moves and gymnastic combos – think muscle-ups to front levers, or one-arm human flags with bicycle kicks. Even the most basic moves are brutally difficult to master, with European and American proponents training for years in purpose-built outdoor gyms. For the members of Bar Palestine, however, the best equipment on offer is the shellshocked ruins of one of the most heavily bombed locations in the world. It’s an area that former UK PM David Cameron once described as an “open-air prison camp”: a place where trigger-happy enemies lurk around every corner. “We could smell the tear gas while we were taking these photos,” says Mohamed al-Zaharna afterwards, a translator who moonlights as the group’s manager. “The battle was taking place less than a kilometre from where we were.” Since stumbling upon a performance by the group six months ago, al-Zaharna has dedicated his spare time to raising their profile. “These guys live and breath street workout,” he enthuses. “They have moves no one has ever seen before. If they trained with the world’s best crews they’d be better than them. No doubt about it.” 92 MH.CO.ZA | October 2016
POISED FOR SUCCESS Even though the bombed-out ruins of Sheikh Zayed could fall down at any moment, Mahmoud Nasman and the rest of the Bar Palestine crew are prepared to accept the risk of training there. Though dangerous, the exposed girders and pillars create an ideal set-up for their physical art.
DIY Training The group hoping to take on the world’s finest consist of Bar Palestine captain Bakr al-Makadmeh, a 23-year-old mechanic from Al-Remal with five years’ street workout experience, plus students Mahmoud Nasman (23), Iyad Aiyad (22) and Suliman Taleb (21), all of whom have been training for two years. Friends since childhood, al-Makadmeh and Nasman met Aiyad and Taleb in 2013. Bar Palestine was formed the same week. Today, all of the group except al-Makadmeh call the Al-Shatea refugee camp home. Despite their desperate circumstances, they keep up with their sport in just the same way as every other male in his early twenties, namely, by obsessively scouring the Internet. “I started learning street workout moves after watching Hannibal For King on YouTube,” says al-Makadmeh. “That inspired me to build a pull-up bar for my doorframe and I progressed from there.” One of the biggest names in street workout, Hannibal for King was living homeless in New York, working out in children’s playgrounds to stay in shape, before a handful of YouTube videos catapulted him to the forefront of the sport. It’s a story echoed by London’s Terroll Lewis (a.k.a. Mr Block Workout), an ex-gang member who explored calisthenics as a way of keeping fit while serving a prison sentence. In both cases, street workout was born from conditions of hardship and deprivation, when no other training facilities were readily available.
In Gaza, they’re practically non-existent. “There are no gyms here, except a few that are focused on bodybuilding,” al-Zaharna shrugs. “The group sometimes trains at a local kids’ park, early in the morning, but usually, the park manager gets cross and kicks them out.” Their only option, then, is to take to the nearby beach, practising difficult moves on the sand before transferring them to the more unforgiving concrete. Mostly, training sessions take place in the dangerous playground of bombedout buildings. “Where there is destruction, there are things to climb,” al-Zaharna explains.
Flying the Flag Last year, the group did manage to save enough money to build a training frame that they set up on the beach. This time it wasn’t bombs that stopped them, but bureaucracy. “Even though they built the frame themselves, they didn’t have a permit so it got taken away and destroyed by the local authorities,” al-Zaharna explains. “I’ve been trying to speak to the government to get them to recognise that the guys are high-level athletes who need proper facilities, but it’s been difficult.” “Our long term aim is to compete at the Street Workout World Cup, which last year took place in Moscow,” Taleb says hopefully. But with travel in and out of Gaza strictly prohibited by the Israelis, the chances of Bar Palestine representing their country any time soon currently look slim.
“W HE TH RE ER TH E A ER RE E IS TH DE ING ST S T RUC O CL TION IM B.” ,
P H O T O G R A P H D A N M c C O Y, I T C H M A N D E L ( S H A D E S )
FRONT LINE FITNESS Suliman Taleb, 21, a student and key member of Bar Palestine, grimaces while perfecting his front levers imposed on Gaza.
SUBHEADER Fishing boats on a popular Gazan beach serve as a makeshift training rig for the crew.
FOR THE THE MEM BES BE RUIN T EQUIP RS OF B A M S BOM OF ONE ENT ON R PALES T BED O O LOC F THE M FFER IS INE, ATIO NS IN OST HE THE AV THE WOR ILY LD.
War and Peace
TAKING A STAND Al-Makadmeh and Taleb impress passers-by with handstands at the beach. Taleb hopes his commitment to mastering tough bodyweight moves will one day lead to him competing in the Street Workout World Cup, should the Israelis lift the travel restrictions that they have imposed on Gaza.
The political situation in Gaza affects the sport in more ways than one. Regular competition is only part of what it takes to become a member of the street workout elite. Like any sport, you need to put in long hours practising established moves and innovating signature ones. Top practitioners in the US and UK train for upwards of four hours a day, seven days a week. On the Gaza Strip, there are big chunks of time where conflict between Israel and Palestine puts paid to that. On 8 July 2014, the Israeli Defence Force launched Operation Protective Edge in response to Hamas, the controversial resistence movement, firing rockets from Gaza into their homeland. During this operation the Israelis bombed and carried out ground assaults in the Gaza Strip. Hostilities lasted until 26 August and saw 2 139 Gazans lose their lives. “We were forced to stay in our homes for the entire 49 days,” says al-Zaharna, “which meant the guys couldn’t do much training. If they went to the beach, they’d get shot.” Occupying their time trapped indoors with strength-building sets of pull-ups, handstands and push-ups, al-Makadmeh and his crew would communicate via Facebook, sending over images of new moves they were itching to try out once a ceasefire was announced. But even this, al-Makadmeh explains, wasn’t straightforward, with electricity during this period limited to just four hours a day. Luckily, once the conflict died down, the guys were able to get their training back on track. “I’m currently working on some of the more complicated variations of the human flag,” says Aiyad. “For me, it’s front lever-inspired moves,” says Nasman. “We’re back up to training almost every day – before and after work or university,” al-Makadmeh adds, as the gunfire dies down. Whether or not the men will ever get the chance to prove themselves on an international level is impossible to say. But if all else fails, they have more modest dreams to fall back on. “We want to grow the street-workout culture in Gaza,” al-Makadmeh tells us. “Normal Gazans love what we do and always stop to take our picture. If we had proper training facilities we could invite people in and teach them the sport.” They’re already off to a promising start in the form of their first protégé, eight-year-old Belal Ayad who trained on his own before auditioning for the group and spent the duration of our photoshoot attempting to perfect the splits. Whatever the future holds, all of the team, plus their junior signing, display an inspiring level of hope and resilience in the face of a conflict that has seen each of them lose friends and relatives. No matter how bad things get, their training will always provide a means of escape,if only for a few hours. “Street workout is an amazing challenge. It’s made me stronger and more self-confident,” says al-Makadmeh. “It’s dangerous to train on metal and pipes in destroyed homes, but we have no other choice. We love this sport. We will never stop.” October 2016 | MH.CO.ZA 95
DAY 5
Weight Your Chores O O O O O
You’re probably sore from yesterday, so sneak the work in today. Wear a weighted vest or backpack as you shop for groceries, walk the dog, vacuum the house, whatever. This allows you to recover and helps you grow injury-preventing muscle around your entire body so you can train hard without worrying in the coming weeks. DAY 6
Use Your Body as a Barbell O O O O O
Head out to a local park or your backyard and do the “Your No-Gym, No Excuses Plan” workout over the next few pages. DAY 7
Chop a Log O O O O O
O a blue-sky summer day, there’s only one place worse than the office: the gym. On So u unshackle yourself from the squat rack and step outside. You’ll improve your fitness ss that much faster. Studies show that outdoor exercise often burns more kilojoules es than indoor exercise, and it can also boost your mood. With those benefits in n mind, we asked top fitness coaches to develop a month-long training plan whe where every single rep, run or ride is done in fresh air, not in front of a flatscree reen. For the next 30 days, set aside 15 to 60 minutes a day to complete these daily challenges. If you do, you’ll strip off your T-shirt with confidence to reveal da your accomplishment: a beach-ready body.
PHASE
1
LAY THE GROUNDWORK
DAY 1
Run Stands O O O O O
The drill your high school rugby coach used to whip your ass into shape still does the trick. Running up the seats torches kilojoules, improves endurance, and strengthens legs. Sprint the ups and recover on the downs, says Drew Wartenburg, coach of pro-running team NorCal Distance Project. This 98 MH.CO.ZA | October 2016
enhances the cardio effect and is safer on your joints. Do 20 minutes of hard climbing and 30 minutes of relaxed descent for a workout lasting 50 minutes total. DAY 2
Get fit and be productive: explosive training using compound moves increases your power and improves your endurance and body composition, reveals research from Ohio State. Go out and chop wood. You can achieve the same benefit with 5kg medicine ball slams. Do 30 seconds of chopping or slamming followed by 30 seconds of rest, for a total of 30 minutes.
DAY 3
Pay for Your Emails O O O O O
Do a burpee for every email sent and received. If you’re a workaholic, this will cure you.
Bike to Work O O O O O
This is a great way to burn fat and put a smile on the face of the tree hugger next door. You can grind to work in a low gear and spin home in a high gear. In the higher gears, you’re pedalling more revolutions per minute, which taxes your aerobic system and builds robust lungs, says James Wilson, founder of MTB Strength Training Systems. Lower gears feel “heavier” and recruit more muscle; that’ll help you develop strong stems. If biking to work isn’t feasible, do the Day 19 workout instead.
DAY 4
Learn to Suffer O O O O O
Murph, a CrossFit workout, goes like this: First, strap on a 10kg weighted vest. Then run 2km. Now do 100 pull-ups, 200 pushups and 300 squats. Finish off with another 2km run. PT Ben Bruno says a saner version for rookies is to ditch the weighted vest and divide everything by five: run 300 metres; do 20 pull-ups, 40 push-ups and 60 squats; run another 300m). Not totally gassed yet? Repeat it.
DAY 8
Bust Some Balls O O O O O
Moving quickly from side to side is key for better sports performance and injury prevention. After stretching, train for lateral mobility this way: shoot baskets but let the ball bounce only twice before you grab it. Go for 20 minutes.
PHASE
2
BUILD BRUTE STRENGTH
DAY 9
Go to 300
DAY 12
DAY 14
DAY 15
Move Two Tons of Steel
Enter the Pain Cave
Climb a Rope
O O O O O
O O O O O
O O O O O
Grab a buddy and your car and head to a flat parking lot. Put the car in neutral and let your friend steer while you push, which will turn your legs into pistons. Push about 15 metres every minute on the minute for a half hour. Make it harder: use a heavier vehicle or add time to your workout.
Zen out and build all-around strength in your own backyard with Bruno’s gruelling slow-burn workout. Isometric exercise, when you work a muscle without moving it, is a no-impact, surefire way to make that muscle grow. Hold a plank for a minute, a side plank for another on each side, a split squat with your rear knee an inch off the ground for 30 seconds (both sides), a push-up with your chest just off the ground for 30 seconds, and the “up” position of a pull-up for 30 seconds. That’s round 1. Do 2 more. Then shake it out.
Rope climbs smoke your grip, arms (especially forearms), core and legs. Hitch a rope to a tree or swing set and start developing functional strength. To do it, form a “step” with your feet by wrapping the rope under one foot and over the other. Push off this step. Regrip the rope, create another step and go up. Climb for 10 minutes. (This time you can enjoy it, since the entire class isn’t watching.) Afraid of heights? Lean back with the rope at a 45-degree angle and pull yourself to a standing position, or just do 40 pull-ups and 40 squats.
DAY 13
O O O O O
Recover Better
Push-ups, that is. “Perform 20 push-ups an hour throughout the day,” suggests Kalle Beck, a strongman coach at Complete Human Performance. Target different areas of your body by varying your hand and body positions: do close hands and wide hands; elevate your hands or feet. If you can’t do 20 consecutive push-ups, cut the number in half and do 150 total.
O O O O O
DAY 10
Be a Letter Man O O O O O
Forge powerful, athletic legs by jumping letter patterns on the ground. On one leg, hop to each point to trace out the letter while facing a single direction – so you’re jumping forwards, backwards and side to side, says Bobby Maximus, strength coach at Gym Jones. Pick five letters that don’t have curves (A, M, A, Z, E), and jump out each letter with each leg. DAY 11
Carry a Log O O O O O
Head into nature for a hike. Somewhere along the trail, look for a hefty piece of fallen tree and carry it in front of you, overhead, or on your shoulders for at least a kilometre. You’ll burn fat and build muscle while also gaining functional strength for everyday life. “Holding something out in front of you works your core more and incorporates your hamstrings,” Beck says, because they have to prevent you from falling forward. Plus, you’ll work your stability muscles – and shouldering the load rocks your obliques, which are crucial elements of a strong, stable core. PS: Don’t watch the log. Watch your step!
Stroll for 30 minutes – it increases bloodflow to your muscles, flushing soreness and speeding growth.
PHASE
3
FORGE ALL-DAY ENDURANCE
DAY 16
Pass the Lifeguard Test O O O O O
Build lifesaving fitness! Swim 300m continuously and then tread water for 2 minutes. Rest 2 minutes. Repeat once. (Do this with a real lifeguard on duty.) This will get your heart pumping without any pounding on your joints. No pool? Go out for a 30-minute walk. 100 MH.CO.ZA | October 2016
DAY 17
Do the Ultimate Triathlon Workout O O O O O
Triathletes swear by this gruelling workout for its cardio and speed benefits. Bike around a track for 10 minutes – 5 minutes easy, 4 minutes gaining speed, 1 minute hauling ass. Then run hard around it for 2 laps (800 meters). Do this 6 times. No bike? Swap in a variety of body-weight moves – push-ups, lunges, squats, planks, jumps.
Jog to the next. Repeat the pattern for 15 to 20 minutes. No beach? Sprint between mailboxes, trees, or street signs and aim for 30 to 45 seconds of speed. DAY 19
Water Down Your Walk O O O O O
Fill a pair of 5-litre buckets with water. Every minute on the minute for 10 minutes, walk with them for about 30m. This muscle-forging farmer’s walk variation presents a killer core challenge because you have to stabilise the sloshing water.
DAY 18
Discover Tower Sprints
DAY 20
O O O O O
Run Negative Splits
Training on sand is low risk, high reward: the sand moves under you, which delivers a challenge, and it cushions each step. Sprint from one lifeguard tower to another.
O O O O O
Do this workout at sunrise to beat the heat, boost your mood and burn fat before breakfast. Warm up; then run away from your house
for 15 minutes. Now turn around and try to run back faster. This technique is called negative splits. “It trains you to run faster when you’re tired,” Wartenburg says. DAY 21
Run a Dick O O O O O
Streets are essentially long penis shapes, says Claire Wyckoff of the popular blog RunningDrawing. She posts phallic doodles that she makes while jogging with the runtracking and mapping app Nike+. Download the app, start the runtracking function, and run in the shape of a dick (and balls if you’re feeling frisky). “You’ll be motivated to complete your artwork, even if that means going around one more corner or charging straight up a steep hill,” says Wyckoff. The longer your dick, the better.
PHASE
4 EXPAND YOUR TOP END DAY 24
Rule the Jungle Gym O O O O O
School’s out for summer. So run to the jungle gym and tackle this full-body-blasting, push-uppull-up countdown, courtesy of Bruno. Do 7 pull-ups on the monkey bars and 14 push-ups on the ground; then do 6 pull-ups/ 12 push-ups, 5 pull-ups/10 pushups, and so on. Continue down the ladder with a pull-up-to-push-up ratio of 1:2 until you hit 1 pull-up/ 2 push-ups. Can’t start with 7 pull-ups? Start with however many you can do, maintaining the same 1:2 ratio. Too easy? Work your way back up the ladder. DAY 25
Get High O O O O O
DAY 22
Hit the Trail O O O O O
Mountain biking sends your heart rate on a roller-coaster ride because you encounter hills; plus, you also have to engage your core to go up and over obstacles like rocks and downed trees. In fact, this totalbody challenge burns about 2 700 kJ an hour. Ride for 30 to 60 minutes. No bike? Run. DAY 23
Ditch the Cart O O O O O
You’ve been training hard. Here’s an easy way to carve your core: hand baskets only at the supermarket. It simulates the suitcase carry and targets your obliques. Equally important for your abs: don’t fill that basket with junk food.
Hill sprints are more of a cardio challenge, but they don’t put as much heavy impact and banging on your legs as flat-land sprints do, Wartenburg says. So pick a hill and go for time or distance; 10 seconds or 100m is a good place to start. Don’t sprint to complete exhaustion. Recover as you walk downhill, and do as many sprints as you can while maintaining speed and form. DAY 26
Stick It to Your Neighbour O O O O O
Sign up for Strava and become the fastest guy in your hood. The free app lets you compare your GPS-tracked runs and rides with anybody who’s used Strava on the same routes. Check out your local KOMs (kings of the mountain) and CRs (course records) – the fastest times on specific routes either cycling or running, respectively. Choose a running or cycling route that’ll take 30 to 60 minutes. Start your battle to win the throne.
DAY 27
DAY 29
Unleash the Power of Different Strokes
O O O O O
O O O O O
Beach-ready bodies are built in the water. So head to your local pool and try this 1 000m workout, which tones your muscles and burns a hell of a lot of fat. Warm up for 200m (roughly eight lengths of a normal-size pool). Freestyle (front crawl) for four relaxing lengths; then backstroke four relaxing lengths. Do that three times. Now swim freestyle as fast as you can for two lengths, rest 30 seconds, and backstroke as fast as you can for two lengths. Do a slow cooldown for four lengths. In addition to shedding your spare tyre, you’ll also recover from yesterday’s workout and boost your cardio fitness in a low-impact way. DAY 28
Bag a Boulder
Train Like John Glenn Astronauts on NASA’s Project Mercury in 1959 had to take the Harvard Step Test, a brutal highintensity leg workout. Stand in front of a 20-inch step or a park bench. Watch the clock as you step up in a second, down in a second. Repeat, this time on the other leg. Keep going, alternating legs, for 5 minutes at a pace of 30 stepups per minute. Then count your pulse for 1 minute after you’re done (pulse 1), 2 minutes after (pulse 2), and 3 minutes after (pulse 3). Add the three pulse rates and divide 30 000 by that number. So if your pulses were 150, 130, and 110, your equation would be 30 000 ÷ (150+130+110) = about 77. A man in excellent shape should get 90 or above; above average is 80 to 90. Less than 64 means you’ve got work to do, spaceman.
O O O O O
Bouldering delivers the benefits of traditional rock climbing – killer lats, biceps, forearms, and calves – but without the need for fancy ropes and hardware or elaborate knot knowledge. Find a bouldering spot in your area (see mountainproject.com). Warm up with some squats and push-ups and a 30-second hang; then climb for about 20 minutes. You’ll build strength and stamina. Stick to the less difficult routes, or invest in a crash pad to cushion your falls (R120, mountainmailorder.co.za). No bouldering spots around? Sorry: do 20 pull-ups, 30 push-ups and 40 squats instead.
DAY 30
Take the Skipping-Burpee Ladder Test O O O O O
Go outside and do this CrossFit– inspired full-body sweat storm: 10 burpees/50 skipping-rope jumps, 9 burpees/50 skippingrope jumps, and so on... all the way down to 1 burpee/50 skippingrope jumps. Try to finish the whole thing in 10 minutes. If you’re feeling especially masochistic, repeat. DAY 31
Lunge to Hell O O O O O
Lunges target your quads and glutes and train you to step forward with strength and stability – the key to success in all sports. “One of my favourite workouts is to lunge around the track,” says Maximus. Each lunge is about a metre, so once around the track is 400 lunges. Do that to start. Don’t have a track? Lunge around the block or across your garden. Just don’t commit the cardinal sins of letting gravity do all the work as you lower yourself, or pushing off your leg with your hands. “Expect to be sore a few days after,” Maximus says. Don’t worry – you’ll be chilling with your shirt off on the beach. October 2016 | MH.CO.ZA 101
Summer Muscle Made Easy The gym is no place to spend your summer. This two-day-a-week lifting plan from personal trainer Ben Bruno delivers the minimum dose of what you need to build muscle and shred fat. You’ll cut down on your indoor workout time, which means more opportunity to get out and enjoy the sun
1 Dumbbell Low-Incline Bench Press
2 Chest-Supported Batwing Row
Lie on a bench with the backrest set to a low incline. Hold a pair of dumbbells above your chest with your arms extended and palms facing forward. Slowly lower the dumbbells to chest level. Pause, and then explosively press them back up. That’s 1 rep.
Grab a pair of dumbbells and lie chest down on a bench set to a low incline. Let the weights hang at arm’s length, palms facing in. Pull the weights close to your sides and squeeze your shoulder blades together. This is the starting position. Lower the dumbbell in your left hand; pull it back up. Now lower the dumbbell in your right hand; pull it back up. Repeat, doing all your reps.
HOW TO DO IT
In each workout, you’ll complete 2 supersets comprising three exercises apiece. You’ll do each superset 3 times. The supersets for each workout appear below. Rest for as long as 2 minutes between supersets. WORKOUT 1
WORKOUT 2
Superset One Dumbbell low-incline bench press: 10 reps Chest-supported batwing row: 8 reps per side Single-leg hip raise: 15 reps per side
Superset One Dumbbell singlearm incline press: 10 reps per side Chest-supported row and reverse fly: 12 reps Goblet squat to bench: 15 reps
Superset Two Goblet squat to bench: 8 reps Lateral raise: 15 reps Stability ball body saw: 12 reps
3 Single-Leg Hip Raise Lie on your back with your left heel flat on the floor, knees bent and arms on the floor. Raise your right leg toward your chest. Now lift your hips so your body forms a straight line from your shoulders to your left knee. Pause for 1 second. Slowly lower your body. That’s 1 rep. 102 MH.CO.ZA | October 2016
Superset Two Single-leg hip raise: 20 reps per side Lateral raise: 20 reps Swiss ball body saw: 15 reps
Trainer: Ben Bruno Time: 45 minutes Frequency: 2 days a week
P H O T O G R A P H S B R I T TA N Y S PA U L D I N G
4 Goblet Squat to Bench
5 Lateral Raise
6 Swiss Ball Body Saw
Grab a dumbbell and stand with a bench behind you. Cup the weight with both hands and hold it in front of your chest, elbows down. Bend your knees and lower your body until your butt lightly touches the bench. Push yourself back up. That’s 1 rep.
Hold a pair of dumbbells at your sides, your palms facing in. Bend your elbows very slightly and hold them that way throughout the move. Now slowly raise your arms out to your sides until they’re parallel to the floor. That’s 1 rep.
Place your elbows and forearms on a Swiss ball, your body in a plank position. Brace your core; this is the starting position. Now slowly move your forearms directly forward and then backward just a few inches, in a sawing motion. That’s 1 rep.
7 Dumbbell Single-Arm Incline Press
8 Chest-Supported Row and Reverse Fly
Lie on a bench with the backrest set to a 45-degree incline. Hold a dumbbell above your chest with your arm straight and palm facing forward. Lower the dumbbell to chest level and then press it back up. That’s 1 rep. Do all your reps; then repeat with your other arm.
Grab a pair of dumbbells and lie chest-down on an adjustable bench set to a low incline. Let the dumbbells hang at arm’s length, palms in. Pull the weights close to your sides and squeeze your shoulder blades together. Now push your arms out to your sides until they’re straight and parallel to the floor. Slowly lower the dumbbells from that position. That’s 1 rep. October 2016 | MH.CO.ZA 103
Your No-Gym, y , No Excuse Plan There’s nothing quite like an outdoor workout on a sunny summer day. That’s why we asked Bruno to come up with a total-body workout that you can do anywhere – at the beach while you’re on vacation or in your backyard at home. See “Use It!” (below) to tailor the workout to your goal.
1 Single-Leg Push-Up
2 Step-Through Lunges
Assume a push-up position with your arms straight and hands below and slightly wider than your shoulders. Raise your left foot. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up. Do all your reps with your left leg elevated; then repeat with your right leg elevated. Reps: 8 per leg.
Assume a lunge position with your right leg forward, your right knee bent 90 degrees. Now take a big step forward with your left foot, dropping again into a lunge position, this time with your left leg forward. Step back to return to the initial lunge position. That’s 1 rep. Do all your reps, switch legs and repeat. Reps: 8 per leg.
HOW TO DO IT
Perform the workout as a superset. Do all your reps of the first exercise, then all your reps of the second exercise, then the third. That’s 1 superset. Rest 1 minute. Repeat, doing the prescribed number of supersets. (See below.)
3 High Plank with Shoulder Tap Assume a pushup position with your arms straight and hands below and slightly wider than your shoulders. Keep your body straight as you raise your left hand and bring it up to touch your right shoulder. As you do, don’t let your hips shift. Place your hand back on the floor. Repeat with your right hand and left shoulder. Reps: 12 per side. 104 MH.CO.ZA | October 2016
Trainer: Ben Bruno Time: 30 minutes Frequency: twice a week
P H O T O G R A P H S B R I T TA N Y S PA U L D I N G
USE IT!
As a warmup for a run: Complete 2 supersets. To build more muscle: Do 4 slow, controlled supersets. To burn more fat: Do 6 to 8 supersets at a fast pace, making sure to use good form.
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THE FIVE BEST ADVENTURES IN SOUTH AFRICAâ&#x20AC;&#x2122;S WILDEST PL ACES
Giant elephants, stampeding buffalo: our national parks are wilder than ever. Scott Ramsay realised these escapes were sitting right on our doorstep, grabbed a bottle of single malt whisky, called up a few mates and explored SAâ&#x20AC;&#x2122;s untamed corners for three solid years. These are his ultimate adventures Words and Photographs by Scott Ramsay
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HIKE HUGE MOUNTAINS MNWENI PASS, DRAKENSBERG
The northern Drakensberg is the most spectacular part of South Africa’s biggest and longest mountain range. Over millions of years, powerful rivers have carved innumerable gorges and valleys. These rivers supply the country with 30% of its fresh water, making these mountains one of the most important protected areas. The isiZulu name for these ramparts is uKhahlamba, or Barrier of Spears. It’s a great description of some of the most rugged terrain in the country. Lying between Cathedral Peak and the Amphitheatre, the remote, community-owned land of the Mnweni area can be an intimidating and unpredictable place, for newcomers and regulars alike. The terrain can quickly be shrouded in mist, cloud, rain or snow at any time of year. There are few marked paths and the high cliffs drop away sharply from the 3 000-metre escarpment; there are, consequently almost no tourists. The land is traversed only by Basotho dagga smugglers and intrepid hikers. But the danger and risk is absolutely worth it. “In all the Drakensberg, the spectacular peaks, the beautiful valleys and the people of the Mnweni have made this my favourite region,” said John Hone, the legendary photographer who spent months capturing the soul-shaping landscape. “The Mnweni, in my view, has the very finest inland scenery of the whole of Southern Africa.” It’s best to hire a local mountain guide, like Caiphus Mthabela, who lives at the bottom of the mountains with his family, horses and cattle, and spends several months a year guiding hikers across the peaks above. Caiphus once guided me to the top of Mnweni Pass, a lung-busting and leg-aching route that climbs steeply up a narrow gorge. In the foothills, we saw only two young shepherd boys. A few hours later, we emerged into the lonely heavens above, and set up our tents to the most spectacular view in all of South Africa. At sunset, I sipped some single-malt whisky that I had lugged up the pass. It tasted like liquid gold. JUST DO IT Call Caiphus on 073-603-9107 or email him at caiphus@emachibini.co.za. He charges from R600 per day, depending on the length of the hike and the size of the group.
108 MH.CO.ZA | October 2016
ADVENTURE RACE IN A WILD PLACE No.
01
K RUGE R N AT. PA RK HALF-MARATHON
21km of dodging wild animals For two hours before this half-marathon that begins and ends at Skukuza Camp, rangers patrol the route ensuring that most of the dangerous wild animals are not present. But that doesn’t mean you shouldn’t keep a sharp eye open for lions. Remember, if you see one, don’t run... predators will think you’re an impala and easily catch you. Now that’s the perfect excuse for walking during the race. sanparks.org ADVENTURE RACE IN A WILD PLACE No.
02
TOUR DE TULI
400km MTB tour For four days, teams of cyclists follow ancient elephant migration paths through forests of baobabs and bushveld in Mapungubwe National Park in northern South Africa and the adjacent Tuli Block in Botswana. Each team is guided by two experienced wilderness guides. With plenty of rock terrain and sandy river beds, cyclists must be fit to enjoy the Tour de Tuli. tourdewilderness.com
SKINNYDIP IN PARADISE MKAMBATI NATURE RESERVE, WILD COAST, EASTERN CAPE
Bathed in gentle temperatures, the coastline between Port Edward and East London is caressed by tropical climes all year round, courtesy of the warm Agulhas Current, which flows powerfully from near the equator to the tip of Africa in the south. (It’s the fastest moving ocean current in the world, apparently.) The most untouched part of the Wild Coast (so named for the huge waves that pound the coast) is Pondoland, between Port Edward in the north and Port St John’s in the south. And the undoubted gem in this special area is Mkambati Nature Reserve – a small, remote reserve deserving of big superlatives. This protected area may be
small, but it’s one of South Africa’s most photogenic spaces. At only 70 square kilometres, it’s one of only two protected areas that conserves the Pondoland Centre of Endemism, a unique collection of 2 200 species of flora that has adapted to the isolated sandstone soils in a subtropical climate. Mkambati is home to at least 196 endemic species, found only here and nowhere else on Earth. The sandstone geology found in the northern part Wild Coast has also given Mkambati its defining waterfalls and deep gorges, carved out by clear rivers. On the southern boundary is the Msikaba gorge, and on the northern is the Mtentu River. Both are untouched and rarely visited. A few of the falls on the Wild Coast plummet directly into the ocean, including Mkambati Falls. But there are other falls too – the best of which is Horseshoe Falls, about two kilometres inland, were the river plunges over a 50-metre wide, 20-metre high, crescent-shaped sandstone wall. At its base is probably the finest rock pool I have seen in Southern Africa, deep and wide – as you dive in, drink
and savour, because this is how water should taste. The river has its source within the reserve, so the sparkling liquid is probably some of the purest in the country. But there are troubles in paradise: mining companies are applying to rip up some of the coastal forest and dunes to dredge titanium from the sand north of the reserve. I have no idea why anyone would want to destroy such a place. JUST DO IT Stay at the laid-back chalets of Mtentu River Lodge on the northern border of the reserve. You can access the reserve – just borrow one of the lodge’s canoes to cross the river. From there you can walk all over the reserve if you wish; there are no gates or fences – although you are expected to pay an admission fee if you happen to bump into a ranger. Although you can definitely get used to chilling at Mtentu, everyone should paddle up the Mtentu River gorge and explore the small tributaries on foot, where there seem to be waterfalls at every turn. R700 per cabin per night, food R280 per adult per day. mtentulodge.co.za
ADVENTURE RACE IN A WILD PLACE No.
03
TRANS BAVIA ANS
230km MTB race Billed as the toughest single-stage MTB race in the world, this route traverses the remote mountains of Baviaanskloof World Heritage Site. Teams cycl on an unmarked route through day and night, beginning in Willowmore and ending in Jeffrey’s Bay. transbaviaans.co.za
SURF WITH SEALS TABLE MOUNTAIN NATIONAL PARKS’ MARINE RESERVE, CAPE TOWN
ADVENTURE RACE IN A WILD PLACE No.
04
ISIMANGALISO W E T L A N D PA R K
280km MTB tour A four-day tour through the stunning coastal forests, grasslands and bushveld of northeastern KwaZulu-Natal. Watch out for buffalo, elephants and the odd leopard. This one’s great for intermediate cyclists who prefer an equal amount of sightseeing and sweat. isimangaliso.com ADVENTURE RACE IN A WILD PLACE No.
05
RICHTERSVELD WILDRUN
200km trail run A five-day foot race from South Africa to Namibia through the massive mountains and intimidating desert landscape of the /Ai-/Ais/ Richtersveld Transfrontier Park. Limited to 80 runners, this one ain’t for sissies. wildrun.com
We slip off the rubber duck near Duiker Island off Hout Bay, drop under the surface of the cold, clear ocean and cross over into a wild world. Hundreds of seals whizz past us, each one somersaulting and zigzagging in choreographed chaos. I don’t know where to look because there’s so much to take in. Millions of bubbles sparkle in the cobalt water, as the acrobatic animals blow air through their nostrils. The older seals keep their distance, but their impressive size and speed are awe-inspiring to see. The seal pups are just a few months old and are the most playful, nibbling on my fins. Some swim right up to my mask, smiling at me with bulging eyes, sharp teeth and long whiskers. Others let me scratch their fur just for a moment, before darting off and returning to play again. A few jump out of the water into the air, crashing back down on top of us. It’s a game they never get tired of, and their enthusiasm is infectious. “These are totally wild animals,” says Steve Benjamin, owner and boat operator of Animal Ocean. “But they’re completely comfortable with our presence here.” A zoologist and ichthyologist, Benjamin knows the seas around Cape Town better than most. The Cape Peninsula’s shores are protected, falling in the Table Mountain National Park Marine Protected Area, which includes six “no-take” zones that are off-limits to fishermen. These waters harbour some of the richest and most diverse oceanic life in Africa, a result of the cold Benguela current mixing with the warmer Agulhas. JUST DO IT Diving with seals costs R800 per person. Wetsuits, mask and snorkel are provided. Sharks are not a threat, because the shallow waters around the island protect the seals (and humans). animalocean.co.za
WALK WITH WILD ANIMALS IMFOLOZI WILDERNESS TRAIL, ZULULAND, KWAZULU-NATAL
In the inky dark night, a group of eight people lay fast asleep on the banks of the White Umfolozi River. Except me. I was wide awake. It was my turn to keep watch, to stoke the fire which would warn wild animals of our presence. We were sleeping on the ground in our sleeping bags, without tents or fences to protect us. The only light came from the shining stars and the burning fire. The Primitive Trail takes hikers for five days through Hluhluwe-iMfolozi Park’s 300-square-kilometre wilderness area. Established in 1895 to protect the last 50-odd white rhino on Earth, the protected area is one of the oldest in the world. Earlier in the day, our armed guide Nunu Jobe had spoken to us about the ritual of keeping watch around the fire, something that has been done on every trail since the first one in 1957. “In the city we work all day, then we eat, we watch TV and go to sleep,” he explained. “There’s no time for thinking about the important things in life, for realising our true place on this planet. This is your chance.” I was pondering Nunu’s words when the dense night air reverberated with a deep, guttural rasp. A few moments of silence, then I heard it again. And again. The sound was unmistakable, like a saw cutting through thick wood: leopard. I shone my head torch in the direction it came from and two yellowish eyes blinked back at me. For several minutes the leopard claimed his territory, his calls echoing through the bush, telling others this was his turf. I wasn’t about to argue. Out here, the animals rule. My place in this world suddenly seemed very clear. A short three-hour drive from Durban, far from the highways, shopping malls and crowds of humanity, we were now alone, among wild animals. JUST DO IT The wilderness trails are guided by two armed rangers, and last from two to five days, starting from R2 350 a person. The four-night trail costs R2 900 per person. Food is included, but participants share cooking responsibilities. Trailists carry their own backpacks, which are supplied. kznwildlife.com or wildernesstrails.org.za
EXPLORE REAL WILDERNESS RICHTERSVELD NATIONAL PARK, NORTHERN CAPE
I once escaped into the wilderness of the Richtersveld. In the few years before, I’d lost myself. The urban world I knew didn’t make sense to me. A lot of social media, but not much real connection. So I headed north into the desert and set up camp alone alongside the Orange River. The mountains here are a fortress, protecting this harsh but fragile desert from the covetous fingers of capitalism. Soon my gaze fixed on a charismatic peak that stood out above the others: an agglomeration of gigantic boulders over 1000m high. After a few days, a shepherd named Henry came past my campsite, on his way to let his goats drink from the river. The land of the Richtersveld belongs to the local Nama and is rented to South African National Parks, so these wandering nomads have rights to let their livestock graze on the sparse vegetation. I gave Henry a Coke, and he told me the name of the mountain: Tatasberg. Early the next morning, I set off up the mountain, carrying my camera and plenty of drinking water. As dry and hot as it can be, this is the most diverse arid region on the continent.
The Richtersveld is a critical part of the renowned Succulent Karoo biome. It’s a wonderland of weird and wacky plants and creatures; 30% of the world’s 10000 succulent species occur here and nowhere else. There are also plenty of scorpions: the perfect totem animal for an ancient, savage land. The massive boulders of the Tatasberg are 600 million years old, formed from magma that surged through the Earth’s crust. They’ve been here longer than anyone and they’ll still be here when humans have long disappeared. Perspective. At the top I listened to the thunderous silence of the desert. The views hypnotised me – range upon range of mountains, and in between vast sandy valleys dotted with gemsbok. Through it all runs the great river, the home of otters, yellowfish and giant kingfishers. Real connection. JUST DO IT You must have a fully-equipped 4x4 to explore the remote mountains of this desert. Stay at the riverside campsites of De Hoop or Richtersberg (R215 per site, for two people), or in the mountains at Kokerboomkloof (R215 per campsite for two people) or at Tatasberg Wilderness Camp (R800 per cabin for two people). sanparks.org
South Africa’s Wildest Places For the first time, a photographic coffee-table book celebrates all of the country’s special national parks and nature reserves. South Africa’s Wildest Places by Scott Ramsay is a 400page, 3kg collector’s item, and costs R890 including VAT. To buy the book, go to lovewildafrica.com. October 2016 | MH.CO.ZA 111
TURN THE IGNITION Forget the road â&#x20AC;&#x201C; discover a world of adventure with the Toyota Fortuner
WIN THIS CAR!
5
Best Off-Road Adventures in South Africa
Take Your Bike to Hell and Back WHAT T Two days, two wheels, 120km WHERE Oudtshoorn
The road to hell is paved with beautiful scenery, but don’t let the view trick you. This outdoor adventure starts at 7am, 19 November, inside De Hoek Nature Resort in Oudtshoorn. It’s a gruelling event, a full 2 000 metres above sea level. Hey, through hell or high water, right? tohellandback.co.za –––
ENTER THE
TOYOTA FORTUNER 4X4 CHALLENGE AND WIN! Four finalists team up with four sport stars to compete against each other in a series of challenges in November* at an undisclosed location. The event will be televised on Supersport.
Channel Your Inner Mountain Lion WHAT T The 13th Mutter Trail Run WHERE Kwa-Zulu Natal
Mutter stands for Mountain Mania Ultra Trail Run. Two days and 101 total kilometres – doable, right? Wait until you’re 2 537m above sea level. You’ll need built-in, GPS-like navigation skills, as well as an elite level of fitness, as the trek can take over 10 hours for each day. The route leads through Lesotho from St Bernards Peak Mountain Lodge, Swartberg. kzntrailrunning.co.za –––
Ride a Bigger Wave WHAT T 4.5km of pristine beach; 2m+ waves WHERE Paradise Beach, Eastern Cape
THE CELEBRITY CONTESTANTS ARE:
You won’t find much company out in this water – it’s not exactly hidden, but the consistently strong swell keeps most beginner paddlers at bay. Paradise Beach poses a real challenge for the kamikaze surfer, with quick, powerful waves barrelling towards the beach. Take some mates with you. paradisebeachlodge.co.za –––
Jump a Couple Hurdles WHAT T Jeep Warrior8 Legends MX obstacle course WHERE Gauteng
Ever wondered what it’d be like to be Batman? This is the training it takes to be a superhero. Warrior8 is a constructed jungle that will bring even the fittest athletes to their knees with its physical and mental endurance challenges. The event has various difficulty settings, making it ideal for newbies and oldies. The option of teams are available, but if you’re feeling particularly badass, you can go full Black Ops – that’s 15km, with 30 obstacles. warrior.co.za –––
Climb Somewhere Crazy
• Dakar rally driver Giniel de Villiers • Cheetahs rugby player Rayno Benjamin • Cyclist Andrew Mclean from Toyota Cyclelab • Bafana Bafana star Siphiwe Tshabalala
WIN A TOYOTA FORTUNER 2.4 GD-6 MANUAL WORTH R454 000
WHAT DO YOU HAVE TO DO?
The challenges don’t just involve driving – you’ll compete in cycling, speed and rowing. You might even have to show off your cooking skills. PRIZES: worth R39 39 999
worth R7 000
Finalists each get a2017 Specialized Camber Comp FSR 29ermountain r bike
Semi-finalists each get aGarmin VIRB X action camera
WHAT T Bouldering straight up Montagu Bloupunt Trail WHERE Western Cape
HOW TO ENTER:
Montagu is one of the country’s more extraordinary climbing destinations due to the assortment of routes available, suitable for clumsy climbers and seasoned mountain goats. Go for just short of 16km, straight up for 1 000m – then hit the local warm baths for a fair reward after a hard day’s work. montaguclimbing.com
Complete the application form online (and motivate why you should be our Men’s Health competitor), upload a photograph (or a video) proving that you have what it takes to be champion. Don’t procrastinate! Entries close on 19 October. And tell your friends to get their act together and vote for you in an online competition once entries have closed. Watch this space for details.
Enter now at
toyota.mh.co.za
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01 Jack Up p Your Wardrobe Every man needs a good leather jacket. Get the fit right, and itâ&#x20AC;&#x2122;ll go with everything: try it with a new pair of jogger pants, a shirt and tie for the office or with track pants and a plain tee on weekends. FLEXST YLE V2 SUNGL ASSES R3 175 PUMA AT SDM EYEWEAR, WILDSPIRIT LEATHER JACKET R13 999 DIESEL, DYL AN WATCH R7 999 MICHAEL KORS AT WATCH REPUBLIC, JOGGERS R3 800 REPLAY
WARMER WEATHER? YOU NEED A HOTTER WARDROBE. MAKE THIS YOUR MOST STYLISH SUMMER EVER WITH 19 SIMPLY RULES FASHION EDITOR AZEEZ JACOBS | PHOTOGRAPHS GARRETH BARCLAY
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02 Jog Her Memory Luxury jogger jeans haven’t been around long, but they are already a menswear staple. The key is to go for high-end materials and a neat, slim cut that tapers towards the cuff. In other words, you’re shopping as you would for regular jeans, but these are just as comfortable as sweatpants.
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03 Colour Up Bold shoes make a statement, but only if they stand out. Neutral-hues – think black, grey or navy – will let your shoes do the talking. SUNGLASSES R4 186 TOM FORD AT SDM EYEWEAR, TRAINING CLUB SS T-SHIRT R350 ASICS, APPLE WATCH R9 298 ISTORE, SPENDER SWEAT JEANS R4 599 DIESEL, MEXICO DELEGATION OLYMPIC PACK R1 200 ONITSUKA TIGER AT SPREE
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04 Make a Bolder Statement There’s a fine line between taking inspiration from the gym and looking like you’re headed to one. Invest in a basic sweatshirt that you can wear while working out – then, rather than matching it with track pants, elevate the look with a pair of tailored shorts and high-top sneakers. Now take her for lunch. SWEATSHIRT R999 RUSSELL ATHLETICS, RED ATTACK WATCH R2 420 SWATCH GROUP, SHORTS R450 ISSA LEO, JACK SNEAKER BOOT R1 299 TRENERY, DUFFEL BAG R3 300 TED BAKER
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05 Make a Home in Your Hood A hood is functional, keeping you covered on unexpected rainy days, and it’s not fussy – instantly taking any look down a notch. We like a neutral tone: it’s easy to mix with bold colours or patterns and the clean fit and lines keep it from looking like the one your girlfriend used to wear at varsity. This is the ultimate weekend go-to top. Wear it over a T-shirt during the day and add a jacket before going to the bar. ZNE HOODIE R1 699 ADIDAS, SLIM-FIT BL A ZER R1 499 DAVID JONES AT WOOLWORTHS, PROFESSIONAL DIVERS WATCH R9 995 VICTORINOX AT PICOT & MOSS, RING R189 TOPMAN
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06 Upgrade Your Track Pants No, not the ones you use as pyjamas. The key to mastering this trendy silhouette is to keep them fitted, and not too baggy in the leg. Unconventional colours, such as burgundy or olive, and a variety of textures will help set them apart from your favourite gym pants. But the mix is what makes them modern: dress them up with a denim shirt or leather jacket for extra style points. DENIM SHIRT R1 799 CALVIN KLEIN, ROLLCAGE WATCH R2 999 DIESEL AT WATCH REPUBLIC, BR ACELET R150 ISSA LEO, TR ACK PANTS R599 DAVID BECKHAM BODYWEAR AT H&M, BROOMS SNEAKERS R2 400 REPLAY
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07 The perfect pair is not too long, not too short and not too tight. Ideally, they hit just above the knee, while print and colour is definitely a reflection of your personality. A classic way to dress up these shorts would be with a golfer and a pair of boat shoes or espadrilles. If you’ve got a good tee on and a nice watch, you don’t need smart shoes. After all, the beach is about relaxing not dressing up. DOG TAG R729 POLICE AND ALDEN WATCH R2 950 TIMBERLAND, BOTH AT CJR GIFT SALES, SHORTS R140 MR PRICE
M O D E L D U T O I T AT FA N J A M G R O O M I N G C H A I R M A I N E AT S I X L O V E
Short Circuit
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08 Your Scent Broadcasts Who You Are 1. For the Bachelor
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You’ll make an intriguing first impression: blended for the man who lives by his first instinct, this modern sensual fougere oriental boasts can be addictive and irresistible. “I wanted to create a modern fragrance that balances both the fresh elements of fougere with oriental warmth,” says Phillippe Romano, First Instinct Perfumer. “All the notes together create a scent with global appeal.” ABERCROMBIE & FITCH FIRST INSTINCT R1 495 CLICKS
2. For the CEO
Its woody oriental trail is the reflection of a serial seducer, more irresistible than ever. The subtle trio of orange sanguine, tabacco, and tonka beans implies a fresh direction. Smell like a boss and even your worst ideas will seem innovative. PACO ROBANNE 1 MILLION PRIVE EDP R1 295 WOOLWORTHS
3. For the Outdoorsman
Oriental, floral and woody is what you’ll find in this bottle. Sage and violet are blended with a blast of iris concrete, combined with the oriental signature of the original La Nuit De L’Homme; vanilla, patchouli and tonka bean. Perfect for a night out on the town. YSL LA NUIT DE L’HOMME L’INTENSE EDP R1 585 STUTTAFORDS
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4. For the Creative
This fresh, fruity composition opens with exotic kiwi, grapefruit and coriander. The heart is made of nutmeg and pineapple, which is met with a base of vetiver and cypress. Perfect for your next pool party. ISSEY MIYAKE L’EAU D’ISSEY POUR HOMME SUMMER EDT R965 EDGARS
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09 Accessorise Wisely When you’re creating a personal style, it’s easy to focus on the big features, like shirts, jackets and pants. But don’t forget the little touches – like the hint of colour where you’d least expect it, or a small contrast that adds something unique. ARMBAND R150 ISSA LEO, CAMCOIN WALLET R1 000 TED BAKER, ARMATURE PENDANT R859 POLICE AT CJR GIFT SALES, WAYFARERS R2 890 RAY-BAN AT LUXOTTICCA
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10 Watch the Details The hardware on your wrist never goes unnoticed. Our suggestion: rock a stylish timepiece to send the message that you have more going on than just 9-to-5 toil. With other men ditching traditional pieces in favour of smartphones, you have the perfect opportunity to make a strong personal statement. Look at your wrist right now. What are you telling the world? FORMUL A ONE BLUE DIAL WATCH R34 995 TAG HEUER AT PICOT & MOSS
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Print Is Personal This is a look you can easily master. Start by coordinating the size of the shirt’s print with the size of your body. A man with a slight build looks natural in a shirt with smaller patterns, while a guy with a more muscular or stocky frame will benefit from a larger design. Follow this rule when you want to fit in, and break it when you’re ready to be noticed. FROM LEFT: SHIRT R1 300 TED BAKER, LEATHER STR AP WATCH R2 395 OBAKU AT CJR GIFT SALES, BELT R269 RIVER ISLAND, JEANS R399 RE AT WOOLWORTHS SHIRT R375 EST AT WOOLWORTHS, CAMPTON WATCH R3 450 TIMBERLAND AT CJR GIFT SALES, SUNGL ASSES R5 090 GORGIO ARMANI AT LUXOTTICA, DYL AN CHINOS R999 POLO SHIRT R160 MR PRICE, BLUE FACE WATCH R2 150 SWATCH GROUP, ARMBAND R80 H&M, CHINOS R799 TRENERY
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12 Shoes Must Pass Her Inspection
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Ladies have elevator eyes too, you know. And they go all the way down to your feet. We asked a few of our colleagues over at Women’s Health which men’s accessory reveals the most about the wearer, and shoes were top of their list. So how do you kick up your kicks? With classic styles, real leather and stitched soles. (If you can’t see the stitching, they’re glued on.) Stop thinking of shoes as a short-term purchase. Invest in quality and find a good cobbler, and they’ll look new for years. 1. The Ankle Boot
Wear them to work with a suit or jeans for a more casual, laidback look.
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ANKLE BOOT R900 SIGNATURE AT EDGARS
2. The Dress Shoe
Don’t be tied down: a double monk-strap looks sharp with suits and chinos alike. DRESS SHOE R899 ZARA
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3.Slip-On
They’re smart enough for date night, and stylish and comfortable enough to trek through the city. SLIP-ON R2 499 CLARKS
4. The Upgraded Sneaker
Dress shoe on top, sneaker at the bottom – the best of both worlds. SNEAKERS R1 800 TED BAKER
5 5. The Loafer
Wear these like the Italians – white shirt and jeans, without socks. LOAFER R2 107 CARVELA AT SPITZ
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Curate Your Colour Build a wardrobe from colours that flatter your skin tone and you’ll always look like a youthful paragon of health and vigour – even if you 16 MH.CO.ZA | October 2016
happen to be nursing a ferocious, head-crushing hangover. Here’s how to look your best: if your skin is pale, stay away from bright colours. They’ll wash you out, says Leatrice Eiseman of the Pantone Colour Institute. Softer hues, especially blues, rose tones and greens, will look better. You darkskin dudes have it a bit easier. You can pull off pale and bright shades – any colour that contrasts with your skin tone will attract the right kind of attention. Finally, if you’re olive toned, trash your yellowish-green shirts. They make you look like Shrek. Go for deep colours, like turquoise or teal.
LEFT TO RIGHT: COT TON KNIT R615 BEN SHERMAN, ECO-DRIVE WATCH R6 299 CITIZEN AT C JR GIF T SALES, ARMBANDS R229 ALDO COT TON KNIT R2Â 699 CALVIN K LEIN, GAUGE BL ACK WATCH R4 999 MICHAEL KORS AT WATCH REPUBLIC WOOL KNIT R899 TRENERY, ARMBAND R1 299 POLICE AT C JR GIF T SALES, RING R189 TOPMAN
October 2016 | MH.CO.ZA 17
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14 The Power of Navy Drawing on its military heritage, navy suggests its wearer is leadership material: confident and selfassured. “It’s easily the most versatile, sophisticated colour in any man’s work wardrobe, and men with any skin tone can wear it,” says designer Uri Minkoff, who – no joke – named his kid Navy. Okay, so you might not love the colour that much, but you can still use it strategically to succeed at work. Here are 10 ways to do that. CLOCKWISE FROM TOP LEFT: SLIM-FIT JEANS R529 H&M, TAILORED FIT LINEN JACKET R1 899 DAVID JONES AT WOOLWORTHS, PREMIUM KNIT R749 TOPMAN, MONK-STR AP SHOES R1 695 TOSONI AT SPITZ, BELT R269 RIVER ISL AND, SATIN TIE R600 AND GINGHAM SLIM-FIT SHIRT R750 BOTH T.M. LE WIN AT EDGARS, JESSIE SUNGL ASSES R4 186 TOM FORD AT SDM E YE WE AR
An All-Time Great A Navy leather band turns a classic sports watch into an envy-inducting workplace accessory. BREITLING SUPEROCEAN SS 44 R56 600 TANUR JE WELLERS
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15 The Only Three Bags You Need When you’re creating a personal style, it’s easy to focus on the big features, like shirts, jackets and pants. But don’t forget the little touches – like the hint of colour where you least expect it, or a small contrast that adds something unique.
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1. Hands-Free Hauling Get a bag that works at the gym or office. BACKPACK R1 699 TOPMAN
2. A Weekend Away Pack what you need for your long weekend coming up. DUFFEL R9 099 TUMI
3. The Office Show you mean business with a briefcase. BRIEFCASE R5 300 TED BAKER
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16 Embrace Synthetics Fabrics like polyester and spandex have come a long way since the Richard Simmons era. They’re now used in fitness and respectable office attire – jackets, button-ups and trousers. Always check the labels: go with items that stretch and are machine washable to minimise your dry-cleaning bills.
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17 Work It Out Build your body and your rep: wear wicking fabrics to stay dry. If you wear cotton, you’ll be soaked, which is just gross. 20 MH.CO.ZA | October 2016
BL A ZER R2 199 MANGO MAN, MANDARIN SHIRT R170 MR PRICE, ZURICH WATCH R699 TRIDENT, ARM BANDS R129 H&M, CHINOS R450 WOOLWORTHS, SNEAKERS R569 RIVER ISLAND
STRETCH DENIM JACKET R1 499 LINE 8 AT LEVI’S, TR AVEL SHIRT R1 299 POLO, KNIT TED TIE R299 H&M, RECOLETA WATCH R2 620 SWATCH GROUP, HYPERFLEX JEANS R3 600 REPLAY, L ACE-UP SHOES R1 999 GREEN CROSS
HEADSET R549 SKULLCANDY AT LUKSBRANDS, T-SHIRT R600 NEW BALANCE, PROFESSIONAL DIVERS WATCH R9 995 VICORINOX AT PICOT & MOSS, TECH GR APHIC SHORTS R700 ASICS, CELL WHITE NOISE SNEAKERS R1 999 TRAPSTAR AT PUMA
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18 What’s Under There? Still walking around with holes in your skivvies? That’s a shame – for you and the woman in your life. Invest in some quality underwear and we promise, you’ll never look back. At left are a few pairs you’ll look forward to putting on in the morning – and having her take off at night. FROM TOP: R450 BJORN AT STUTTAFORDS, R285 FRUIT OF LOOM AT ZANDO, R649 CALVIN KLEIN, R400 TED BAKER AND 2-PACK R300 JOCKEY AT STUTTAFORDS
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19 In your grandpa’s day, acceptable sock colour options were black or brown. And functionality was so bad that most guys needed garters to keep them up. So here are two pieces of good news: you’re now free to broadcast your personality, and socks are actually worth a damn. Some, like the standout options by Nic Harry, are anti-bacterial and very absorbent to keep your feet cool and dry. Others, such as the these polka-dot designs, come in a pack of three – and the guys at ToePorn have enough designs to give any feet some personality. FROM THE TOP: GIF T PACK OF 3 R300 TED BAKER, R140 NIC HARRY, R99 TOEPORN
STOCKISTS ADIDAS ORIGINALS 021 421 8272 ASICS 021 300 7710 ALDO 021 421 5674 APPLE 011 535 9000 BEN SHERMAN 021 425 8996 CALVIN KLEIN 021 418 0727 CJR GIFT SALES 011 257 6000
CLARKS 011 606 0328 DIESEL 011 630 4000 EDGARS 0860 692 274 GREEN CROSS 0860 009 855 H&M 021 826 7300 ISSA LEO 021 426 2757 JOCKEY 031 303 1422 KURT GEIGER 0860 434 437 LEVI’S 021 403 9400
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LUKSBRANDS 011 262 0399 LUXOTTICA 0861 486 100 MANGO MAN 064 287 2456 MR PRICE 0800 212 535 MYTRIDENT.CO.ZA NEW BALANCE 021 705 6224 NIC HARRY nicharry.co.za PICOT & MOSS 011 669 0500
POLO 011 258 7600 PUMA 021 422 0591 REPLAY 021 418 8507 RIVER ISLAND 021 555 0391 RUSSELL ATHLETICS 021 552 2948 SDM EYEWEAR 011 334 7020 SWATCH GROUP 011 911 1200
SPITZ 011 707 7300 SPREE 087 740 1010 STUTTAFORDS 011 879 1000 TAG HEUER 021 421 8539 TANUR JEWELLERS 021 418 5524 TED BAKER 011 450 1156 TOEPORN 011 444 2270 TOPMAN 021 419 5900
TRENERY 0860 022 002 TUMI 011 783 4636 WATCH REPUBLIC 021 418 0045 WOOLWORTHS 0860 022 002 ZARA 021 446 8700
S T I L L S P H O T O G R A P H Y C A M E R O N M A C D O N A L D M O D E L S W I M AT B O S S , L E O N A R D O AT B A S E , R Y L E AT 2 0 M A N A G E M E N T G R O O M I N G C H A I R M A I N E AT S I X L O V E FA S H I O N A S S I S TA N T N A D I A W I N D T
Basic Is Boring
IN DETAIL HERE’S YOUR FINISHING TOUCH
Promotion
THE POCKET SQUARE
BREAK THE PATTERN OF STRAIGHT LINES WITH A LITTLE FLAIR
THE TIE Add some class to any occasion with a knotted nod to old-school cool From R599 T.M. Lewin
It All Adds Up Small details, big rewards – touches of colour and an all-over focus on tailoring will take you far this season. Here’s how to use the little things to round out a better-looking big picture
THE CUFFLINKS Add some class to the boardroom – match them to the colour of your shoes for bonus points. From R599 T.M. Lewin
THE BROGUE Burgundy will give your look flair on date night and a step up in the boardroom. Radcliffe R2199.95 Dune
GET THIS LOOK RIGHT NOW 1
MH FASHION ED AZEEZ JACOBS PICKS OUT THREE ESSENTIALS EVERY MAN SHOULD OWN THIS SUMMER
THE SLIP-ON Ditch the socks, and stay cool, calm and collected even when the temps pick up. Rattlesnake R1999.95 Dune
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3 THE LOAFER Casual Friday? Canvas is comfy, but it’s not dressing down. Brightling R1699.95 Dune
THE CHINOS Lose the grey – go with brighter hues to make a statement. From R1199 T.M. Lewin
THE SHIRT Turn head with checks in light, summer-friendly colours. From R749 T.M. Lewin
THE JACKET Stash the stiff blazers for winter and embrace a casual look. From R3999 T.M. Lewin
Change the Game Consider this an intervention – for your boring wardrobe. These style pros have taken time out from forging the future of fashion to share some advice. Listen up
Q&A 1/ How can guys forge a unique style? Mandla Duch Thabethe Project Inflamed
UNRESTRICTED AN INNOVATIVE, DISTINCTIVE BRAND WHICH DESIGNS AND SELLS ACCESSORIES FOR MEN.
21 MH.CO.ZA | October 2016
tailor will tighten up your wardrobe and a pair of quality shoes will take you one step further.
Don’t follow trends you see on the streets. Instead, know what works for you and stick to it doggedly sprinkling in just enough creativity to keep it fresh.
3/ What’s the first mistake most guys make when dressing themselves? Skipping
2/ Style reinvention: can it happen overnight? Yes. A trip to the
authenticity. Lots of guys go out there and attempt to mimic their celebrity icons. But instead they
abuse whatever is trending. Be original.
4/ What’s the next big trend? Colourful sunglasses and fedoras.
5/ Name one investment that will pay off for five years. A tailored blazer and a good denim jacket will upgrade any outfit.
Style + Grooming
Brad Conlong Steven Jossel Real + Simple VINTAGE MEETS ECLECTIC STREET STYLE THIS BRAND USES ITS PASSION FOR DENIM AS A TOOL TO PUSH BOUNDARIES. CONFIDENCE IS KEY.
Q&A Simon Pocock Mpilo Ngcukana Jesse Lange
1/ What’s the most important accessory in your wardrobe?
Simon Deporres
Apart from a great watch? Invest in a good hat or cap.
NEVER PLAIN, ALWAYS SIMPLE. UNDERSTATED AND CLASSIC ENCOURAGING THE MODERN MAN TO TELL THEIR STORY, WITHOUT SAYING A WORD. THESE GUYS ARE ALL FOR SIMPLICITY – AS LONG AS IT’S NEVER BORING.
2/ What’s on the cusp on becoming the next big thing?
is your self-expression; and the trick is being honest. Know what works for you, and own it.
Try not to buy into fads. A worthwhile piece should be timeless and see you through a few seasons. However, athleisure is only getting bigger. Guys are starting to figure out that it’s okay to be comfortable. Start with stretch denim jeans.
2/ How can the average guy perfect his personal style?
3/ What’s a dresscode disaster that makes you see red?
Choose items that fit you properly, you need clothing that works for your body and build. But don’t skimp on quality. A luxury product pays off in the long run because, firstly, it looks better, and secondly, won’t fall apart after a few washes. You can always tell when someone has chosen quality over quantity.
When I see older men dress much younger than they are, or try to follow a trend that they clearly aren’t comfortable in. Dress your age, man.
Q&A 1/ What’s the essence of a stylish man? Style
3/ What is the biggest fashion mistake most men make? So many things: drowning themselves in baggy clothes, or overcomplicating, or under-complicating to a fault. (You know, like super-deep V-neck tees. A definite no-no.)
4/ What is one piece of clothing guys should go out and buy right now? Japanese-woven selvedge jeans: it’s old-school, nononsense denim that’ll last you until you’re on your last legs. Made using age-old looms and often featuring a signature red stripe stitched into the seam, you’ll get more mileage out of this item by keeping it away from the washing machine. October 2016 | MH.CO.ZA 22
two hero outerwear items – this could be anything from a blazer to a bomber.
Zak Venter Sergeant Pepper Clothing Co. MASCULINE & EFFORTLESS S.P.C.C. DEMANDS DURABILITY FROM EVERY PIECE OF CLOTHING. THE FOCUS IS ON QUALITY, WHICH WILL TAKE YOU THROUGH EACH UNIQUE SEASON WITHOUT EVER LETTING YOU DOWN.
Q&A 1/ Any advice for guys who’d like to reinvent their style? Pick out three neutralcoloured, well-fitted tees as a base. From there, add in a well-made pair of indigo or black denim jeans, a range of minimalist woven shirts and
Q&A
Siyabonga Beyile The Threaded Man
1/ Which item always makes the biggest statement? Easy, it’s your watch – it tells me more than just the time.
2/ What are your spring essentials? LAWLESS THE THREADED MAN IS FOR THE MEN WHO CAN’T BE PUT INTO A BOX – THE GUY WHO CAN GO FROM STREET TO SUIT NATURALLY.
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Start with a knitted golfer, pick up a pair of printed shorts and finish up with quality linen pants.
3/ What’s the next big trendy item? Customised denim jackets are taking over.
4/ Biggest fashion fail? A lot of guys wear stuff that just doesn’t fit. You can have great, expensive pieces but they’ll be wasted if they’re hanging off you.
2/ What is the first thing you notice about another guy’s outfit? It’s all about the shoes – if they’re wellcrafted leather boots he’s definitely doing it right.
3/ What is your warmer weather must-have? It’s hard to choose, but I would go with either a fitted linen shirt in a neutral, versatile colour (think muted tones) or a lightweight, marled cotton jumper.
4/ What’s the best style investment a guy can make today? Head to the shops and pick out a quality leather jacket.
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2/ What can guys buy right now to upgrade their wardrobe? Fresh sneakers, Paul Ward WARD MYSTERIOUS & MULTIFACETED PAUL WARD ENHANCES HIS 20/20 BIRD’S-EYE VIEW OF THE FASHION WORLD WITH TRIPS TO TOKYO AND BERLIN AND BACK AGAIN. HERE’S HOW TO TWEAK YOUR STYLE AND BECOME AN ENIGMA.
Q&A 1/ How can the average guy reinvent their look overnight? Get a haircut. Seriously. It’s amazing how a quick snip at a trendy spot will drastically change your appearance. And don’t be scared to shave it off or dye it.
a trip to a quality Barber (make sure he styles your facial hair too if you’re sporting whiskers) and a pair of designer underwear. Get the first two right and you won’t disappoint on the third.
3/ What’s a fashion faux pas you see far too often? When I see guys try way too hard. The best-dressed guys make it all look effortless.
4/ What item should every guy pick up this season? That’s simple: sunnies. Get a pair that suits your face and can survive a few falls and tumbles in the sand.
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HOW TO
HEUER MONZA
Available soon at TAG Heuer Boutiques; Sandton City & V&A Waterfront. Also at selected ďŹ ne jewellers nationwide. For further information please call 011.669.0500. www.picotandmoss.co.za