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CONTENTS MAR/APR 2017 FEATURES COVER STORY

CHASING GREATNESS

How and why we feel.

From juvenile arthritis to natural bodybuilder, Shane Berland is hunting down his biggest goals.

HOW TO FIND THE PERFECT ‘DO’ FOR YOU

Mathias Cover Photo: Balazs Gardi/Red Bull Content Pool | Shane Photo: Dallas Olsen

FROM HANGER TO HEEBIEJEEBIES

Your ultimate guide to finding the right hairstyle. HIGHS AND LOWS

48 We interview race pilot and 2016 Red Bull Air Race winner Matthias Dolderer. HOW DOES STRESS AND JAW PAIN CORRELATE?

94 Problems that can occur with most used joint in the body.

MOTIVATION

CLEAN UP TO ‘SHED’ WEIGHT

40 Looking for a way to lose some extra weight?

THE INTERNAL FIGHT

One homeless kid’s journey to the world MMA stage and beyond. NO LIMITS

Meet Nick Santonastasso, the athlete with no legs and no limitations.

Mar/Apr 2017

Model: Shane Berland Cover Photo: Dallas Olsen Cover Design: Sarah Saines

76 84

Men’s Muscle & Health

Men’s Muscle & Health Magazine is for informational purposes only. Consult a physician before undertaking any exercise or nutrition program within Men’s Muscle & Health Magazine. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to undertake or adapt any of the information or content provided in this magazine. Any exercise program may result in injury and by voluntarily undertaking the programs provided, you assume the risk of any resulting injury.

TRAINING

GIANT SETS FOR SHOULDER STRENGTH

32 A 250-rep routine to build rounded, solid shoulders. THE IMPORTANCE OF MUSCLE MASS

52 Why you want to be fit rather than frail as you get older. MONSTER LEG TRAINING

76 A free weight workout that hammers your legs.

48 84

108

DELOADS

82 What, when, why and how?

NUTRITION

BETA-ALANINE SUPPLEMENTATION

38 The benefits for athletes. BURN MORE CALORIES DESKBOUND

64 Nutrition tricks to keep the fire going. EATING FOR GAINS

Want more muscle? Here’s how.

EVERY ISSUE 10

WHAT’S ON

46 SPORTS PROFILE

104 MONEY

NUTRITION NEWS

52 PHYSIO

106 MOTIVATION

HEALTH NEWS

68 INTERNATIONAL PROFILE

108 MMH BEAUTY

FITNESS NEWS

70 SEASONAL TRAINING

112 GEAR BOX

24 BONUS RECIPE

88 SOCIAL DYNAMICS

114 EXHALE

42 STYLE

102 TRANSFORMATION

Men’s Muscle & Health

Mar/Apr 2017

MESSAGE FROM MMH

Editor-in-Chief Lindy Olsen Assistant Editor Kirstin Cuthbert Sub Editor Renee Rogowski

Chief Photographer Dallas Olsen

THE M WORD

kay, its 2017 already and I still don’t have the NBN! COME ON! People in third world countries have faster internet that us! I called our provider and they told me “You are too far from the exchange.” That pretty much means too bad for you, there’s nothing you can do about it! I wish I could say that with my business… “What’s that? You don’t like your photos? Well you should have you should have stood in front of the camera better! But I’ll charge you full price all the same.”

There’s no denying you always feel better after doing some exercise, not only physically but mentally as well, it’s a winwin. For me, doing something before the day gets going works the best as it is when I have the most time for me and it sets me up for the rest of the day. And if you didn’t know, we’ve just launched a new hardcore, no-holds-barred bodybuilding mag that’s all about the M word (muscle). It’s pretty controversial and definitely not for the faint of heart or the easily offended. If you want to check it out just look up ‘Raw Muscle Magazine’ on Facebook or visit www.rawmusclemag.com

Having said that this issue is about building muscle, I mean, what guy doesn’t want to do that? Just to keep in some sort of shape; to keep ahead of the time curve where it gets harder to stay in shape the older you get. That’s not to say its harder to get the body you want… it’s just the older you get, the more responsibilities a guy has. Whether it’s with work or kids, it just gets harder to find the time, not to mention the energy. But if we can just find 15-30 minutes a day to exercise or to get the body moving in some shape or form, we can make a start, and the more muscle you have, the more fat you burn.

Mar/APr 2017

Men’s Muscle & Health

Until next time!

Dallas Olsen Chief Photographer

Contributors Ashleigh Feltham, Conor Farrell, Craig Lawson, Danny Kennedy, Elleanor O’Connell, Emma Williams, Geoff Edwards, Jo Ettles, Dr Kieran Kennedy, Michael Chan, Michael Herman, Nicole Frain, Nik Toth, Rosie Eyre, Scott McKay, Scott Pape, Shane Berland, Stent Card, Stephen Handisides, Steve Triton, Susy Natal Photography Contributors Bradley Robert Photography, Dallas Olsen, Hafton Photography, James Patrick, Matthew Pasquarello, Micah Sulik, Nicole Frain, Phillip Raymond Host, Redbull Content Pool Workout Equipment Supplied By: Cyberfit, Gym & Fitness, SMAI, Again Faster

Advertising Enquiries Chanelle O’Hare sales@challengermediagroup.com Aleaysha Burney advertising@challengermediagroup.com

Editorial Enquiries editorial@challengermediagroup.com

Subscription and Reader Services Australia and New Zealand subscribe@challengermediagroup.com AU 6 issues $40.00 | 12 issues $70.00 NZ 6 issues $50.00 International 6 issues $99.00

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PO Box 199 Runaway Bay QLD 4216 Phone: 07 5574 5560

HAVE YOUR SAY! Email us at editorial@challengermediagroup.com

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Creative Director Sarah Saines

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CONTRIBUTORS

MEET OUR EXPERTS Ashleigh Feltham Ashleigh is an Accredited Practising Dietitian who holds a Master of Nutrition and Dietetics and a Bachelor of Human Nutrition. She is also a qualified personal trainer and group fitness instructor and has been working in the fitness industry for more than 10 years. Prior to this, Ashleigh was an elite gymnast and rock climber. She is passionate about helping others achieve their highest quality of life possible through exercise, mental health and nutrition. For more information visit Ashleigh Feltham

www.feedyourfuturedietetics.com

Dr Kieran Kennedy

Dr Kieran Kennedy is a medical doctor working and training in psychiatry and mental health. With degrees in psychology, human physiology and medicine, and having worked in both NZ and Australia, he holds a passion for fuelling and furthering the health and happiness of the modern man by advocating for men’s mental health and wellbeing. A long-time writer and fitness fanatic, Kieran isn’t your average mental health doc, having competed in a number of men’s physique bodybuilding competitions alongside his ongoing health and fitness goals. Kieran is passionate about balance in health and life, believing that strength and fitness on the outside starts with fitness on the inside. His goal is to fuel the health and success of MMH readers and beyond by strengthening the mind of the modern man. For more from Kieran visit www.mentalmacros.com

Susy Natal Susy is a Sydney-based performance coach, wellness writer and personal trainer. She has a background in psychology and addresses health issues using an integrated approach that encapsulates body and mind. She works with people who wish to reinvent themselves — from individuals with personal goals right through to competing athletes across multiple sports. She defines health as optimised movement, nutrition and mindset for an individual and works with her clients to help them achieve this. To sign up to her newsletter and to connect to her social media please go to www.susynatal.com

Susy Natal

Scott Pape Scott has been voted Australia’s most trusted finance expert. He’s the money guy for Triple M, and writes two weekly national newspaper columns. He has advised AFL and NRL teams about money, and consults to the Australian government on financial education in schools. Scott lives on a farm in country Victoria with his wife, two sons and two dogs. Scott Pape

Stephen Handisides Stephen is an international TV presenter, model, journalist and all-round expert on aesthetic beauty and male grooming. Stephen is currently featuring as a guest grooming presenter on Channel 10’s Cruise Mode and is a regular expert commentator in the UK on ITV’s This Morning, GMTV, Lorraine, OK!TV, Five, Sky News and BBC radio. Stephen also hosts and produces Sky TV’s MyFaceMyBody and is the brains behind the Global Aesthetic Awards, held in London, LA and Sydney. For more male grooming tips and inspiration, check out Stephen’s Instagram @shandisides, Twitter @shandisides and his website and blog on Stephen Handisides

MaR/APR 2017

Men’s Muscle & Health

www.stephenhandisides.com

WHAT’S ON

get active OBSTACLE

OPERATION BLACK HAWK Canberra, ACT 4-5 March 2017 Get muddy in support of Autism Spectrum Australia. Operation Black Hawk is a 7km military-style obstacle course designed to challenge and dirty-up participants. At the start of the event you’re given genuine army cams and the choice of a weighted military backpack of up to 20kg. Before your run you can create a fundraising page so friends and family can help sponsor you to raise funds and awareness for Autism Spectrum. Not only is it a fantastic way to get active and adventurous, but you can also support a very important cause.

arch 4-5 M

For more information go to: WWW.OPERATIONBLACKHAWK.COM

GLOW HARD FUN RUN Orange, NSW

RUN

18 March 2017 Getting active means getting social, and what better way to do so than getting a little messy in the process? The Orange Glow Hard Fun Run is a fun run like no other. Held during the evening, the run follows a 5km track lit with glowing colour. The event kicks off with Zumba to warm-up before the run, and after crossing the finish line the night continues with dancing and music. Prizes are offered for the best dressed, so dust off your hi vis and party it up under the UV lights.

18 M arch

For more information go to:

2017

WWW.DYEHARDFUNRUN.COM.AU/ORANGE-GLOW-HARD

EVENT

FITNESS & HEALTH EXPO Sydney, NSW 28-30 April 2017 With partners including Reebok, Exercise Sport Science Australia and Fitness Australia, the Sydney Fitness and Health Expo is the event of the season for the fitness industry. The expo includes powerlifting championships as well as dozens of guest speakers from nutritionists to multi-award-winning athletes and personal trainers. Whether you’re a part of the industry or looking to increase your personal health and fitness knowledge, the Sydney Fitness and Health Expo provides plenty of opportunities to do so. For more information go to: WWW.FITNESSEXPO.COM.AU/SYDNEY

MAR/APR 2017

Men’s Muscle & Health

MENSMUSCLE

28-30 A p ril 2017

MENSMUSCLEANDHEALTH

MMHMAG

2017

NUTRITION NEWS

The mighty legume

Photo: Shutterstock.com

There’s a growing public knowledge of the health benefits of eating a vegetarianbased diet. With a diet high in red and processed meats linked to cancers such as colorectal cancer, people are ditching meat. The global impact of consuming meat is also gaining attention with its link to large greenhouse gas emissions. So can you still get enough protein and essential nutrients on a more plant-based diet? The answer is yes! There are lots of great sources of protein found in plant-based foods including legumes such as lentils, chick peas and kidney beans. Plus, they double as a vegetable source. Eating half a cup equates to a serving of vegetables and eating a full cup means one serving of meat! Legumes such as kidney beans and lentils also contain a source of non-haem iron (meaning iron from a non-animal source). The trick here is to eat the legumes with a vitamin C source such as a cup of no-

added-sugar orange juice or with fruit and vegetables that contain vitamin C (such as capsicum). This helps the body to absorb the iron. Coffee and tea contain tannins which stop the iron from being absorbed well, so it is best not to drink these with the meal or snack. Another bonus of replacing a meat dish with legumes is that it’s a great source of fibre, both the soluble and insoluble types. This means it is easier to go to the toilet and keep it frequent enough for optimal health. On top of this, legumes contain a source of zinc which is important for wound healing and skin health as well as phytochemicals and vitamins which keep the body functioning optimally. So give the mighty legume a go and try replacing a meat dish with some legumes this week!

A study published in the International Journal of Epidemiology of 15,220 men without heart disease, stroke or cancer at baseline were studied over six years to assess if 2.5 servings of vegetables a day decreased risk of coronary heart disease. The good news is even 2.5 servings a day decreased the incidence of coronary heart disease compared to men who had less than a serving. Eat up your veggies for heart health!

2.5

The number of servings of vegetables a day that can decrease the risk of coronary heart disease

AIN’T SO

SWEET

A new study co-led by the University of Sydney suggests artificial sweeteners may not only increase your appetite but also cause insomnia, increase hyperactivity and reduce the quality of sleep. Maybe think twice about using artificial sweetener in your next cup of coffee.

WORDS ASHLEIGH FELTHAM

MMHMAG

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Men’s Muscle & Health

Mar/APR 2017

HEALTH NEWS

Lovebirds have better teeth

A recent trial published in the International Journal of Food Sciences and Nutrition has shown that eating bread containing ancient grains as a part of a healthy diet can reduce bad cholesterol and blood sugar levels, both of which are heart health indicators. Ancient grains are classed as grains and cereals which have not been genetically modified as opposed to more common cereals like corn and rice which have been bred selectively since ancient times. So eat more ancient grains fellas!

6 HOURS The frequency at which one Australia dies as the result of a melanoma With one Australian dying from melanoma every six hours, and the fact that 90 per cent of melanomas can be successfully treated if detected early, it’s up to us to be proactive. Melanoma is the most common cancer affecting 15-39 year-old Australians and the leading cause of cancer death in 20-39 year-olds. PREVENT IT • Seek the shade, especially between 10am and 4pm. • Do not burn, avoid tanning and never use UV tanning beds. • Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses. • Use a broad spectrum sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum sunscreen with an SPF of 30 or higher. • Examine your skin head-to-toe every month. • See your physician every year for a professional skin exam.

MAR/APR 2017

Men’s Muscle & Health

Photo:Shuttersock.com

Eating ancient grains could benefit your heart

According to a study in Quality of Life Research, finding a soul mate puts a smile on your face in more ways than one. The study looked at how the dynamics of our romantic relationships affect our oral health. They found those who tended to avoid emotional intimacy, or worried their partner would not be available to them in times of need, were more likely to have negative oral health outcomes. These people were more likely to skip dental check-ups for preventative reasons, be overly self-conscious about how their teeth looked and say their oral health was poorer. On the flipside, those who had a love life where they trusted the other person and had higher self-worth presented better dental-visiting habits, more confidence related to their teeth and appearance and rated their teeth better.

HEALTH NEWS

7 FOODS TO BOOST YOUR MENTAL HEALTH A healthy, balanced diet can go a long way to improving your mental and physical wellbeing, but sadly, it’s not a cure-all for the millions of Australians suffering from mental health issues such as anxiety and depression. One in five Australians aged 16-85 experience a mental illness in any year and while it’s important to talk to those close to you about how you’re feeling, there are also some foods which can go some way in fostering a healthy mind. 1. Yoghurt and other fermented foods

4. Apples

2. Avocados

6. Broccolini

3. Beetroot

7. Chicken/eggs

5. Salmon

Photo:Shuttersock.com

HIITING AWAY CANCER New research by PhD student Kirsten Adlard has found contrary to previous medical advice, high intensity interval training (HIIT) is the most benef icial form of exercise for cancer survivors in overcoming fatigue. Around 65 per cent of people with cancer survive at least five years after their initial diagnosis, however, between 70 and 100 per cent of survivors experience fatigue that

can persist up to 10 years beyond treatment. The study found that those who performed HIIT three times a week for eight weeks experienced a significant decrease in their fatigue levels. Previous medical advice for cancer survivors has focused on rest or low-to-moderate intensity physical activity. The new research suggests exercise should be prescribed to cancer survivors just like any other medicine.

5 in 10 The number of people in Australia who have purchased a sports nutrition product in the past six months

In addition to that, six in 10 consume a sports drink for hydration and nine per cent of Australians consume a sports drink before a workout, compared to 41 per cent post-workout.

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MAR/APR 2017

Photo: Armin Walcher / Red Bull Content Pool

THRILLSEEKER

Mar/APr 2017

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THRILLSEEKER

MATTHIAS DOLDERER OF GERMANY PERFORMS DURING THE TRAINING FOR THE FOURTH STAGE OF THE RED BULL AIR RACE WORLD CHAMPIONSHIP IN BUDAPEST, HUNGARY, ON JULY 15, 2016. Matthias went on to win the championship by a landslide as a result of his consistency and focus. Hear more about him and the race as MMH chats to him on page 48. MMH

MMHMAG

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FITNESS NEWS

The phrase ‘sitting is the new smoking’ has been getting a lot of attention lately. This is because more and more studies are finding a link between heart disease and time spent sedentary. These findings suggest that prolonged sedentary time is a risk factor independent of exercise. Regardless of the amount of exercise an individual gets, spending regular and lengthy bouts being inactive may lead to an increased chance of cardiovascular disease and diabetes as well as a generally higher risk of mortality overall. Luckily, studies are also showing that short bouts of moderate exercise spread throughout the day can remedy this. Little things like going for a short walk here and there, body-weight exercises on the spot or investing in a stand-up desk could go a long way.

3 MINUTES The amount of time a day spent crawling that can correct bad posture New fitness trends come around every year and sometimes you have to wonder how they thought of the new move or technique! But one that’s set to be popular this year needs no guesswork when it comes to its origin. It’s something we’ve all done before but probably not for a considerable number of years. Crawling. Yes, back on your hands and knees like a baby. While it is shown to be incredibly effective, and can give you a better all-round workout than a plank, as you’re moving your arms and legs as well, we don’t think there will be too many people crawling around the gym anytime soon. Maybe keep it as an at-home move!

BUDDY UP!

Researchers in Scotland have been looking into whether or not having a training partner affects exercise adherence. The study had half of the subjects acquire a training partner from their social circle and the other half to continue their current routines alone. They found that exercise levels increased in the group who had a training partner. These findings show that having someone to support you when you are lacking motivation and adding a social aspect to your exercise will help you to exercise more. Competitiveness may also be a factor; it would be interesting to see if training intensity is also increased when training with a partner. WORDS CONOR FARRELL

Mar/Apr 2017

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Photo: Shutterstock.com

TIME SPENT SEDENTARY MAY INCREASE THE RISK OF HEART DISEASE

S ’ A I L A R T S U A H T I W SHOOT S S E N T I F G N I LEAD O I D U T S Y H P A R G O T PHO

Dallas Olsen Photography is a Specialist Fitness Photography Studio, producing imagery and video content that is seen by more than 1.5 million people around the world every week. You can find our work on the covers of iconic Australian and International Fitness Magazines such as Oxygen Magazine, Men’s Muscle & Health, Ultra FITNESS Magazine, Muscle Mag, Ironman, Natural Bodz, Women's Health & Fitness and Men's Health.

CHECK OUT OUR CURRENT PHOTO SHOOT SPECIALS AT challengermediagroup.com/dop-shoot-with-us

MENTAL HEALTH

A modern life comes with a full smorgasbord of raw emotion. From hanger to heebie-jeebies to chillaxed to cheerful, the experience of emotion is universal (for everyone except that boss you could never quite crack a smile from). While sure, it’s obvious in a lot of ways — we all instinctively know what an emotion is and what it feels like to feel one — but what exactly does it mean to ‘feel’ and where does that ‘feeling’ come from?

Mar/Apr 2017

Men’s Muscle & Health

What is emotion? The Oxford Dictionary defines an emotion as “a strong feeling derived from one’s circumstances, mood or relationship with others,” and, put simply, an emotion is an overall gauge or quality for experiencing any given moment. Whether it’s feeling content, sad, pissed off or shocked, emotions exist in each and every moment of our day telling us constantly just how our mind and body are feeling about what we’re doing, seeing or thinking. These conscious and unconscious feelings guide us not only in understanding how the world affects us but also in communicating how we aim to effect the world. Emotions are powerful beasts, and when it really comes down to it, they come as both the cause and consequence for each and everything we seek out, enjoy, avoid or leave until Monday.

Photo : Shutterstock.com

That warm, red rush of frustration settles within your stomach; a glowing stone. Your body is on edge and your skin unusually prickled; the air feels charged and somehow too thick. The cluttered clatter of knife and fork rings out from the restaurant and someone laughs loudly, the sound jarring from among the fray. The urge to scream and fall onto the floor like some overgrown man-toddler, arms and legs thrashing, is close to overwhelming. Equal parts hunger and irritation, the hanger bubbles warmly through your veins. With a dash of anger, a subtle pinch of desperation and a loosely measured spoon of ‘ just about to lose it’, never before has the end felt so near. Then, the waiter slaps a plate down upon the table, breaking the waking nightmare. The food hits your mouth and she smiles back from across the table. Crisis averted; that was close.

MENTAL HEALTH

FROM HANGER

TO HEEBIE-JEEBIES How and why we feel. WORDS DR KIERAN KENNEDY

How do we feel them? In recent years, medicine, biology, psychology and sociology has looked to answer just that, and it’s actually more complicated than we might first assume. Results clearly show that the experience of any emotion, including that crushing sense of disappointment when you realise the gym actually closes early today, is a complex mix of both mental and physical experiences. In a way, each and every emotion can be thought of having both a brain and body ‘blue print’, one which involves a complex set of sensations, internal changes, thoughts and mental processes that each effect the other and feedback to tell us just how we’re feeling. While many theories have come and gone, consensus today has hedged its bets on the way we experience emotions being much the same as a complex a maths equation coming to a single answer. With ease our brain combines a huge number of inputs about what me might be seeing, hearing, thinking, remembering, touching or doing along with how our inner and outer body is reacting to it all; throwing it all together to give us a combined sense or ‘feeling’ for what that moment means.

tension and temperature), the brain (from neurochemicals to activated brain regions) and the mind (thoughts, memories and behaviours). What we now know is that each part of the puzzle has a unique and powerful role to play. In a way, it almost takes the emotion out of, well, the emotion; technically that ‘love’ you’re feeling comes down to subtle changes in your heart rate, temperature, blood pressure, breathing and hormones. Combine that with the thoughts, behaviours, memories, expectations and societal views we live in and, hey presto, you’re in love mate. While this might be just a touch tongue and cheek, no doubt you get my drift. The experience or ‘feeling’ of any one emotion doesn’t just come out of nowhere, it’s a raw and powerful combination of both mind and body that allows us to consciously register just what’s happening, and how we feel about it, in any given moment. Science shows, for example, that while a feeling of anger is linked to increased heart rate, shallower breathing, an increase in skin temperature (literally hot under the collar) and a mental conclusion of threat, different emotions have a different physical and mental profile.

Each emotion represents subtly different physical changes in the body (from a change in heart rate, breathing, muscle MMHMAG

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MENTAL HEALTH

How many emotions are there? Contrary to the popular belief that us guys hold all of two emotions, a huge number of different touchy-feelies grace the human palate of experience with hundreds of potential emotional states existing in each and every one of us. From frustration, pride, distain, disappointment and adoration, the number, complexity and sheer volume of emotion seems never-ending. The Tahitian language alone, for example, has over 46 different words for types of anger — who knew there were so many different forms of beef to fall back on next time your bench gets stolen? Interestingly, as well as looking into the science of just how we feel about what we do, research has sought to pin down just what we feel too and general opinion today deems a set of basic or ‘primary emotions’ as being those common to each and every human. It’s felt these ‘primary emotions’ might act like the primary colours on a paint board — each one providing a basic tint of feeling that represents both the raw emotions we feel each day and the mixing palate to create every subtle or nuanced emotion of the human condition. While the exact number of basic or primary emotions is still up for debate, through years of research, the most broadly held and accepted view is that of Ekman, who has deemed there to be six primary emotions shared by each and every human, boiling down to that of:

ANGER

HAPPINESS

DISGUST

SADNESS

FEAR

SURPRISE

In the eyes of Ekman, these six basic emotions form the foundations for our emotional lives and represent the raw ingredients from which all other emotions, deemed secondary and tertiary emotions, are cooked and created. Feeling equal amounts of fear and surprise? You’ll likely be experiencing awe. Red hot anger mixed with glaring white disgust — say hello to the flushed pink tones of contempt. She tells you she’d be ‘delighted’ to, she’s technically bathed in a mixture of the primary colours happiness and surprise. More complex still are the feelings that come from the mixing of multiple different primary and secondary emotions; from jealousy to jitteriness, a near-endless world of emotional tints and hues exists, and who knows how many different base emotions it takes to sum up feeling ‘FOMO’ (fear of missing out), ‘ape-shit’ or the everpopular state of ‘blargh’.

Mar/apr 2017

Men’s Muscle & Health

MENTAL HEALTH

Why do emotions exist? In some ways, life would seem a whole lot easier if we didn’t have to deal with our own, or more to the point, others’ feelings — so why exactly are they there in the first place? Aside from the obvious and glaring truth that life as a robot would be less than ideal, what’s that actual point to feeling joyful in one moment and then angry in the next? Once again, theories are broad and varied. One of the leading and earliest of these however harks back to the evolutionary views of Charles Darwin, with emotions being just another part of the survival puzzle as our species developed. Within the evolutionary view of what and why we feel, it’s felt that emotions hold a powerful survival advantage that are common to all humans because of the role they might play in telling us what’s, put simply, good for us and what’s not. In a lot of

Photo: Shutterstock.com

That man trap: keeping em’ in or letting em’ out While the nuts and bolts behind the science of emotion might, in some ways, make it all seem somewhat cold and scientific, the importance and power of emotion in our everyday lives can’t be overstated. Whether good or bad, being in touch with your emotions and really feeling them is what truly makes life worth living. From the soaring heights of ecstasy and love to the blackened depths of sadness and disgust, life without emotion would be pretty blargh indeed. In the game of emotion, us men in general do pretty poorly when it comes to feeling, understanding and sharing our masculine fuzzies. But there’s much to be said for doing just that. Research shows that acknowledging and sharing emotion, even if that’s just to ourselves, actually has significant benefits for mental and physical health. One recent study, for example, on the benefits of feeling and sharing emotion showed that even something as simple as writing down some of the touchy feelies we’ve felt throughout the day can help not only boost the positive ones but disarm the not-so nice ones as well.

ways, this makes sense, and so things that once upon a time meant a greater chance of survival and better odds for getting it on and passing our genes to the next generation came to feel, well, pretty damn good on both a physical and emotional level. While, of course, modern times have moved on, those same survival mechanisms bring about similar emotions (for better or worse) in a wide array of situations. Other theories on just why we feel emotions are important too and include the function emotion plays in social interactions and communicating our needs and desires to others. Others still view emotions as a more robotic form of feedback from the body that tells our brains how our body’s ready to respond. In reality, it’s likely that all of these theories are right, in some form, and that overall emotion plays a powerful part in guiding our lives from a social, survival, physical and mental standpoint. As we’ve seen, emotions are powerful signals — so it’s time to listen up. The stats for us blokes sharing our emotions, particularly during tough times, or reaching out for help when we need it, are worse still. The rates of depression, anxiety and suicide in men have skyrocketed in recent years and keeping it all under wraps and assuming others aren’t feeling the same or won’t understand keeps so many suffering in silence. So open up, reach out and listen to what your brain and body are telling you in that moment rather than stuffing it back down below. There’s no better time than now to lean in and really feel what we’re feeling, and to show that to the people around us — after all, that’s what they’re there for. Next time you’re hit with a case of the hangries, take comfort in knowing your brain and body are looking out for you. Whether good or bad, our emotions exist to tell us something and as modern men it’s about time we took control and started listening. For all our sake, order something to eat too. Because, seriously, however much a sensitive new-age guy or classic man of few words you might be — you’re not you when you’re hungry. MMH

DR KIERAN KENNEDY Dr Kieran Kennedy is a medical doctor working and training in psychiatry and mental health. With degrees in psychology, human physiology and medicine, and having worked in both NZ and Australia, he holds a passion for fuelling and furthering the health and happiness of the modern man by advocating for men’s mental health and wellbeing. A long-time writer and fitness fanatic, Kieran isn’t your average mental health doc, having competed in a number of men’s physique bodybuilding competitions alongside his ongoing health and fitness goals. Kieran is passionate about balance in health and life, believing that strength and fitness on the outside starts with fitness on the inside. His goal is to fuel the health and success of MMH readers and beyond by strengthening the mind of the modern man. For more from Kieran visit www.mentalmacros.com

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Men’s Muscle & Health

MAR/APR 2017

IN THE MOMENT

“ sore You call it feeling

alive.” but I call it feeling

MODEL DENVER STEYN | IMAGE DALLAS OLSEN

Mar/APR 2017

Men’s Muscle & Health

IN THE MOMENT

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Mar/Apr 2017

BONUS RECIPE

ULTIMATE CHOCOLATE CHIP

OAT PROTEIN COOKIE WORDS & IMAGE NICOLE FRAIN

Makes: 30 x 20g cookie serves the a cook ie (ours took up the widt h of ECTIONS: DIR TS: IEN . INGRED a tray) t 1. Preheat oven to 160 ºC and line h the set aside mix, add cocoa and Wit • 220g butter (we used Devondale Ligh 6. tray with baking paper. ng baki r and combine well. One) ve wate nati alter r suga and r er tene butt swee m ve Crea nati 2. ed sma ll disk • ½ cup sugar alter cy. 7. Shape into five equa l-siz sweetener to a pale and fluff y consisten cook ie. large • 1 sma ll egg of top on e Plac this, cook ies. Use beaters for 3-5 minutes to do • 1 tsp vanilla bean powder ng. After baki 8. Place in the oven to start scrapping the sides as you go). • 105g vanilla WPC s don't edge re ensu to 23 mins checking to • 15g egg white powder 3. Add egg and vanilla and continue k for Coo ed. need if burn and turn tray • 30g vanilla micellar casein beat until combined. Turn off beaters. ies, cook ll sma ing mak If about 30 mins. • 40g (½ cup) oats s. min her bowl sift baking powder 8-10 t anot In abou 4. need will only ped , they • 80g no-sugar milk chocolate, chop and thre e proteins . Add butter mix ove from oven and allow to cool Rem 9. . • ½ tbsp water to chopped choc olate, oats and fold well slightly before transferring to a tray e. • 1 tsp cocoa Remove 130g of the mix and set asid cool. 5. Wit h rem aini ng mix, plac e onto e! MMH into We recommend sharing thes baking tray and press dow n/shape Whole cookie (600g)

Per 100g

Per serve (20g)

Energy (kJ)

8160

1360

272

Calories

1950

325

Protein (g)

149

24.8

Fat (g)

27.5

6.4

4.2

– Sat. fat (g)

9.9

2.3

2.1

Carbohydrates (g)

35.5

8.3

1.3

– Sugar (g)

8.6

2.0

0.3

Sodium (mg)

209

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LIFE HACKS

HOW

TO FIND THE

Your ultimate guide to finding the right hairstyle.

Photo: Shutterstock.com

WORDS STEPHEN HANDISIDES | GRAPHICS HAIRSTYLEONPOINT.COM

MAR/APR 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

LIFE HACKS

ong gone are the days when a visit to the barber meant a ‘short back and sides’. Modern men have so many options with hundreds of hairstyles and hairdressers. With the rise of boutique-style barber shops, getting a trim is more of an experience rather than a chore.

Choose from the traditional nostalgic barbers to boutique men’s grooming salons that offer beer, a game of pool and sports channels — the options are endless. But with all this choice can

come confusion, so I’m going to help you navigate the minefield of styles for your ‘barnet’ (cockney rhyming slag for hair). As a male grooming expert, I am often asked for my number-one grooming tip. I always say “your barber should be your friend”. If there is only one thing you can do, a regular visit to your barber is key. They will keep you looking dapper, trim that excess hair and will know what hairstyle will suit.

WHAT’S THE ‘DO’ FOR YOU? Don’t fall in the trap of getting the haircut that looks good on your favourite celebrity. There is a good chance that you don’t look exactly like Liam Hemsworth. It is fine to have a few inspirational pictures, but what looks good on a Hollywood celebrity may not suit you. Find the style that suits the shape of your face, your hair type and your lifestyle. FACE SHAPES No two people look the same, unless you are a twin. But there are ways to categorise your face shape to help you find the perfect look. It is all about balancing your features. Knowing the shape of the face will help determine what haircuts will work. To find your face shape, use a mirror or a picture that can give you a well-lit, straight-angled view of your face. Make sure your hair is out of the way. Trace the outline of your face on the mirror

using a non-permanent marker, a bar of soap or something that will wipe off. Once you’ve done that move away and look to see what shape the outline most resembles. If that’s too hard, there are also face shape apps in the app store, so you can work out your face shape easily on your smartphone. Let’s look at the seven main face shapes to help find yours.

Heart: For this face shape, a beard can work well as it can help broaden a narrow chin.

Square: This face shape goes well with most styles and is a strong masculine look. Be aware that this face shape can have a military-feel if the hair is kept too short.

Triangular: This face shape is the opposite of the heart shape with all the width at the lower part of the face. Here it will be helpful to add volume (especially to the sides). Avoid having hair covering up the forehead. Keep facial hair to a minimum.

Oblong/rectangular: Similar to the square face shape, the rectangular or oblong face fits many styles. Here it is often good to avoid too much volume on the top as it can make a long face look even longer; man buns are therefore best avoided. Sides should have some length. Oval: This face shape works with several cuts, but it is recommended to avoid too much on the sides. Adding angles and edges can work well. With this face comes many options, just try to keep your forehead visible.

Diamond: For this face shape, a fringe and longer hair is the way to go. Seek soft lines to contrast sharp cheek bones. A beard can help to create an illusion of a broader jaw. So now you know your shape, let’s look at styles.

Round: With a round face shape, it is a good idea to have a haircut with straight edges and add some angles where there are none. Keep it short on the sides and avoid a fringe.

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LIFE HACKS

HAIR STYLES Your haircut is going to define your overall look and your personal style. You can change an outfit, but on a day-to-day basis, you can’t change your hairstyle that much, so it’s important to get the right look. If you get the balance right, a haircut will complement your face, bring out your best features and portray a style that you can identify with.

Classic,shortbackandsides: Sightly longer on top. This traditional classic style suits any face shapes, especially oval face shapes, triangle and diamond face shapes.

Slicked back undercut: Similar to the classic short back and sides but longer on top and very short on the sides. Undercut: Can help to create angles where needed. Suits oval and square-shaped faces. Smart classic look.

Man bun: This on-trend style can be helpful when trying to lengthen the look of a face. Suits oval-shaped faces. The undercut can also be combined with the man bun. For the top knot, this is a notoriously hard look to pull off, but looks really cool, if you can.

Pompadour: Retro 50s style that suits square and rounded faces and can be as long and slicked back as you like. Longer versions can also suit heart-shaped faces.

Side part: This classic style can work with several face shapes and hair types. Works well on round and square face shapes as it creates more angles.

Crew cut: A relatively easy-to-keep hairstyle that works for several face shapes. Buzz cut: This cut works very well with receding hairlines and is basically ‘maintenance free’. Looks great with dark hair; light hair can also work but can sometimes look patchy. If your head is full of bumps and scars, this may not be the right choice for you. Not suitable for a round shape but suits square, triangle and receding hairlines. Long hair, don’t care: Long hair, shoulder length or less, great to style in a man bun, but not for everyone. Suits heart-shaped faces. This style can look really cool, but if done wrong, can look really wrong. Do tread carefully. Take into consideration if your hair is wavy, straight or curly, also thick or thin. Consider how your hair type reacts in different styles and lengths. A good barber will give you a consult before starting and help you work this out.

Mar/Apr 2017

Men’s Muscle & Health

LIFE HACKS

Photo: Shutterstock.com

YOUR HAIRCUT IS GOING TO DEFINE YOUR PERSONAL STYLE. YOU CAN CHANGE YOUR OUTFIT ON A DAY-TO-DAY BASIS, YOU CAN’T CHANGE YOUR HAIRSTYLE THAT MUCH, SO IT’S IMPORTANT TO GET THE RIGHT LOOK.

Facial hair This is a whole other subject. It can help compliment your hairstyle and general style, and hide ‘weak’ points. Be it some stubble, a neatly kept moustache or a full beard. In the past few years, impressive facial hair has gained much popularity. But as

with all trends, this one is fading out. Whatever you decide, just make sure you can pull it off. It is worthwhile to note, no matter how impressive your facial hair is, several major studies have shown that most women prefer a clean-shaven look!

Remember that these tips are meant to help guide you to find the best look, rather than act as rules set in stone. It is recommended to share your ideas with your hairdresser; it can help guide him/her to do a better job, and lead to new discoveries in regards to what your ideal hairstyle looks like. Good luck and get grooming! MMH

STEPHEN HANDISIDES Stephen is an international TV presenter, model, journalist and all-round expert on aesthetic beauty and male grooming. Stephen is currently featuring as a guest grooming presenter on Channel 10’s Cruise Mode and is a regular expert commentator in the UK on ITV’s This Morning, GMTV, Lorraine, OK!TV, Five, Sky News and BBC radio. Stephen also hosts and produces Sky TV’s MyFaceMyBody and is the brains behind the Global Aesthetic Awards, held in London, LA and Sydney. For more male grooming tips and inspiration, check out Stephen’s Instagram @shandisides, Twitter @shandisides and his website and blog on www.stephenhandisides.com

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Mar/Apr 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

THE RIGHT AMOUNT OF EX PARTNERS It’s something you’ve thought of on a date before… the romantic history of the person sitting opposite you. And no doubt she’s thinking about yours too. Whether we like it or not, the past doesn’t always stay in the past – especially not when it comes to previous romantic partners. New research published in The Journal of Sex Research suggests that there’s a magic number of ex-partners that the majority of people find optimal. And that number? Two or three. Any more or less and the person loses appeal. Interestingly though, most participants actually had far more than they deemed optimal. The average number of ex-partners for the women was six and for men it was eight. It should also be noted that the average age of the participants in the study was 21 too. The researchers also found that the participants over 21 wanted their new partner to have more than two to three ex-partners. Got more than the ‘optimal’ number of previous sexual partners? Never fear. There’s someone out there that’ll still accept you and, if not, maybe look to date up an age bracket. MMH

FITNESS MODEL MELISSA CROWTHER | IMAGE BRADLEY ROBERT PHOTOGRAPHY

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WORKOUT

GIANT SETS FOR SHOULDER

STRENGTH Consisting of more than 250 reps, this workout will give you the rounded, built shoulders you’ve been looking for. WORDS MICHAEL HERMANN | MODEL JACKSON JOHNSON | IMAGES DALLAS OLSEN

hen most guys think of great singlet muscles, they cannot help but picture perfectly rounded and def ined shoulders. Whether you’re tank-topping it for home handyman chores or getting your shirt off to relax at the beach, a developed upper body without developed and symmetrical shoulders just looks out of place. To ensure you end up with well-rounded shoulders, you need to follow a well-rounded shoulder routine: a routine that appreciates the structure and function of the muscles that make up the shoulders — in particular the deltoids (or delts for short).

Mar/apr 2017

Men’s Muscle & Health

The deltoid is the most visible shoulder muscle that forms the rounded outer contour of the joint. The deltoid comprises three distinct sets of fibres, often referred to as ‘heads’. There is the front head (anterior delt), side head (lateral delt) and rear head (posterior delt). The trick to developing great shoulders (that not only look well-rounded but also have balanced levels of strength and integrity) is to develop these three heads in proportion to each other. The following workout will help you do just that.

WORKOUT

“TO ENSURE YOU END UP WITH WELL-ROUNDED SHOULDERS, YOU NEED TO FOLLOW A WELLROUNDED SHOULDER ROUTINE.”

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WORKOUT

THE WORKOUT Complete a set of exercises A:1 through to A:6 (while adhering to the rest periods). Once you have completed a set of each exercise, rest for two minutes as indicated and then proceed in a similar fashion to complete another two sets of all exercises.

Let the reps dictate the weight for the first set of each exercise. For example, if you can do 15 reps for the first set of exercise A:1, it means the weight is too light. If you can only do nine reps for the first set of the same exercise, it means the weight is too

Exercise

heavy. Once you have selected the correct weight for your first set of each exercise, use this same weight for the recommended reps in subsequent sets.

Sets

Reps

Rest between sets

A:1 – Seated dumbbell shoulder press

12, 11, 10

10 secs

A:2 – Dumbbell shrugs

18, 17, 16

10 secs

A:3 – Standing bent-over lateral raise

12, 11, 10

10 secs

A:4 – Straight-arm barbell front raise

18, 17, 16

10 secs

A:5 – Single-arm front raise

12, 11, 10

10 secs

A:6 – Dumbbell side lateral raise

18, 17, 16

120 secs

SEATED DUMBBELL SHOULDER PRESS SET-UP: Sit as tall as possible with dumbbells above the shoulders and in alignment with the ears. ACTION: While keeping the elbows under the wrists, drive the weight vertically overhead until the elbows are fully extended. Under control, lower the dumbbells down to the starting position to complete the movement.

Mar/apr 2017

Men’s Muscle & Health

WORKOUT

DUMBBELL SHRUGS SET-UP: Stand tall and grasp a dumbbell in each hand (palms facing your torso), arms extended by your sides and feet hip-width apart. Have a slight bend in the elbows and maintain this fixed elbow position throughout the entire exercise. ACTION: Raise your shoulders as high as possible while you exhale, lifting the dumbbells up a few centimetres. Hold the contraction at the top for a second, then release the muscles back down. Avoid using the biceps to help lift the dumbbells; only the shoulders should be moving up and down.

STANDING BENTOVER LATERAL RAISE SET-UP: With a narrow stance, grasp two weight plates in front of your body. Your palms should be facing each other and there should be a slight bend in the elbows. Slightly bend the knees and lean forward at the waist while keeping your back flat. Your torso should be horizontal enough so that your arms hang directly under your shoulders in the starting position. ACTION: Inhale, brace your core, then raise your arms so that they are parallel with the floor at the top position. Squeeze your shoulder blades together hard at the top, then lower the weight plates back to the starting position under control. Ensure there is only movement at the shoulder joint throughout the entire exercise, and donâ&#x20AC;&#x2122;t cheat by raising the trunk and/ or bending the elbows. The thumb and pinkie should remain horizontal throughout the entire exercise. MENSMUSCLEANDHEALTH

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WORKOUT

STRAIGHT-ARM BARBELL FRONT RAISE SET-UP: Grasp the barbell with an overhand grip that is shoulder-width. Stand tall and maintain straight arms throughout the entire exercise. ACTION: Raise the barbell until both arms are level with the shoulders. Lower the barbell back to starting position with control. Squeeze the glutes and abs throughout the exercise to avoid cheating by pivoting at the lower back and/or hips.

SINGLE-ARM FRONT RAISE SET-UP: Grasp a weight plate in each hand with an overhand grip. Stand tall and maintain straight arms throughout the entire exercise. ACTION: Raise one weight plate in front of you until your arm is level with the shoulder. Lower the plate back to the starting position under control, then repeat for the other side. Squeeze the glutes and abs throughout the exercise to avoid cheating via pivoting at the lower back and/or hips.

Mar/apr 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

WORKOUT

DUMBBELL SIDE LATERAL RAISE SET-UP: Stand tall and grasp the dumbbells as they hang directly by your sides. Have a slight bend in the elbows and maintain this fixed elbow position throughout the entire exercise. ACTION: Drive both arms straight up by your sides until they are parallel with the floor. Lower the weights back to the starting position under control. The thumb and pinkie should remain horizontal throughout the entire exercise. MMH

MICHAEL HERMANN Michael is the founder and director of Performance Revolution, a results-guaranteed company specialising in strength training, athletic performance enhancement and nutrition. Michael began his career as a trainer and strength and conditioning coach, accruing more than 10,000 hours of practical experience. His clientele ranges from everyday people with health and body-composition goals to national-level athletes looking to enhance performance. In addition to his hands-on experience, Michael is an author and contributing writer for popular fitness magazines and blogs. He also uses his skills and experience to mentor and lecture other aspiring trainers at various Australian colleges and institutions. For more training programs and resources to help you get closer to your goals, visit www.performancerevolution.com.au

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SUPPLEMENTS

BETA-ALANINE SUPPLEMENTATION And its benefits for athletes. WORDS STEVE TRITTON

eta-alanine is a non-essential and non-proteinogenic amino acid. While the human body synthesises small amounts of beta-alanine in the liver, most of the betaalanine we get is from our diet.

Chicken and turkey are two rich sources of beta-alanine. Betaalanine is also sold in bulk form and in some pre-workout supplement formulas. Like creatine, there is quite a lot of strong research supporting beta-alanine as an effective supplement for enhancing athletic performance.

How does beta-alanine work?

The role of beta-alanine is to combine with the amino acid histidine to form the dipeptide carnosine. Carnosine is primarily found in the heart, brain and skeletal muscle and has important antioxidant and acid-buffering functions. Its main action in the muscle is to buffer hydrogen ions (H+), which are a by-product of contractions during vigorous exercise, and to regulate muscle pH. The increase in H+ and corresponding lower pH (increase in acidity) in the muscle during high-intensity output is what causes that burning sensation you may feel during a hard set of leg presses or squats. Research shows this internal environment (acidosis) is the major contributor to muscle fatigue. By supplementing with beta-alanine you increase carnosine levels in muscle tissue and prolong the point of muscular failure. As a result, you’ll increase your exercise capacity and thereby your ability to train harder and longer, enabling you to do more reps, recover quicker between sets and improve your muscle gains over time.

Mar/Apr 2017

Men’s Muscle & Health

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Beta alanine’s main benefit comes from its ability to delay muscular fatigue in response to strenuous exercise and workloads.

SUPPLEMENTS

How effective is beta alanine? Research has shown a dosage of just 3.2 to 6.4 grams each day of betaalanine supplementation can increase intramuscular carnosine by up to 64 per cent in four weeks and as much as 80 per cent in a 10-week period1, 2. These results are impressive indeed, but is there evidence that supplementing with beta-alanine translates into increased exercise performance? Again the research is pretty solid on this too, particularly during high-intensity exercise that lasts between one and four minute durations1. For example, one study showed a 13 per cent increase in work capacity in four weeks and 16.2 per cent increase at 10 weeks during a period of high-intensity cycling using just four to 6.4 grams of

beta-alanine per day. This compared to no increase in work capacity at the same four and 10 week points in subjects supplementing with a placebo2.

over six weeks of a high-intensity interval training protocol, but demonstrated significantly more gains in lean body mass compared to the placebo4.

Another study involving 16 highly-trained cyclists showed a 1.7 per cent increase in power output during a four-minute maximum effort on a cycle ergometer and significant increase in isokinetic average power per repetition after four weeks of beta-alanine supplementation at 4.5 grams per day. Cyclists who took the beta-alanine also reported significantly less fatigue compared to the placebo3.

A similar eight-week double-blind study on collegiate wrestlers and football players showed highly favourable results in increased performance and body composition changes among subjects who took four grams of beta-alanine a day compared to the placebo group5.

Another study revealed that not only did beta-alanine supplementation (average 4.5 grams per day) improve exercise performance and training adaptations

These studies present just a small sample of results that show the potential benefits of beta-alanine supplementation as an ergogenic aid for athletes and bodybuilders.

How should I take beta-alanine for best results? Research shows you can take between 3.2 and 6.4 grams of beta-alanine per day to significantly boost carnosine levels and improve performance. Some of the more recent research suggests you can reap the full benefits of beta-alanine from doses of four to five grams per day. One of the immediate physiological benefits users report from using betaalanine is vasodilation and intense muscle pumps. This can be highly desirable for bodybuilders and physique athletes looking for a motivational boost in the gym.

It’s important to note though that while these immediate effects have appeal, some users do experience paresthesia when taking higher doses. Paresthesia is the medical term to describe the sensation of flushing, tingling and itching of the skin.

Whether you use single-dose or splitdosing strategies, either way you will still reach muscle saturation levels over time. Results typically come in about three to four weeks from the first dose of betaalanine supplementation.

These effects may feel uncomfortable, but it’s understood they’re not harmful and subside reasonably quickly after use. Even so, if you want to avoid or reduce paresthesia, split your dosage of betaalanine in to two or more doses each day and take with food.

As beta-alanine is mainly tasteless you can just take it with water, juice, a protein shake or any other drink you like. Overall, beta-alanine is a great supplement for athletes and bodybuilders looking to boost their energy levels and athletic performance. MMH

REFERENCES 1 Culbertson, J.Y., et al. (2010). Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature. Nutrients, 2(1), 75-98.

4 Smith, A.E., et al. (2009). Effects of Beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition, 6:5.

Hill, C.A., et al. (2007). Influence of Beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids, 32(2):225-33..

McDonald, L. (2008). ‘Supplements part 1’, Body Recomposition. Retrieved from <www.bodyrecomposition.com/muscle-gain/supplementspart-1.html/>.

Howe, S.T., et al. (2013). The Effect of Beta-Alanine Supplementation on Isokinetic Force and Cycling Performance in Highly Trained Cyclists. International Journal of Sport Nutrition and Exercise Metabolism, 23(6), 562-570.

Kern, B.D., and Robinson, T.L. (2009). Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of the International Society of Sports Nutrition, 6(1): 2.

STEVE TRITTON Steven is a freelance writer, public servant and gym and fitness adventurer. He holds a Bachelor of Applied Science in Exercise Science from the Western Sydney University and a Postgraduate Diploma in Personal Development, Health and Physical Education from the University of Technology Sydney.

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MOTIVATION

CLEAN UP TO ‘SHED’ WEIGHT Looking for a way to lose some extra weight? Try cleaning out your shed! WORDS JO ETTLES

It is vitally important to detox our body, especially when we are feeling sluggish, tired and unhealthy, but it is also just as important to detox our emotional life, our minds, our homes and our working environments regularly to ensure that we are always moving forward without obstruction. If you are looking for a way to increase your energy levels and feel lighter, clearer and more motivated, nothing is more empowering than a good clean-out.

Mar/Apr 2017

Men’s Muscle & Health

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hen it comes to maximising fitness, we normally focus all of our attention on diet and exercise. Rarely do we consider the fact that wellness encompasses so much more than good nutrition and awesome muscle mass. There are so many other influencing factors that can weigh us down besides unhealthy food and lack of exercise.

MOTIVATION

HOW DOES CLEANING OUT YOUR SHED HAVE ANYTHING TO DO WITH WEIGHT LOSS? Well, for many years, my husband used our garden shed as a storage area for all sorts of things. Years of memorabilia and incomplete projects were stored — or rather, thrown recklessly — inside his shed. Books, tennis rackets, diving gear, skateboards, bikes, golf clubs, fishing rods, weights, broken computers and electrical gear all piled high, teetering and touching the roof. If you sneezed while standing inside the shed, there was a serious risk that the four tin walls would just collapse outward and our whole lives would be exposed to the elements. My husband’s shed was an area of contention between us for years. His shed remained the one area of our lives that reflected complete and utter chaos. I have always been a highly organised and motivated person, and my philosophy about life and making every moment count is simple: if you keep your pathways wide open and clear, you have a much better opportunity to maximise everything that life has to offer. Chaos and clutter, no matter what form it takes, is overwhelming and stops us from moving forward.

My husband had this real ability to hang on to stuff. Letting go of anything was his greatest challenge, and acknowledging this behaviour was, to-date, one of his greatest achievements. Most of us share the ability to clutter up our lives with excess. Whether we like it or not, we all hold on to things that can really stop us from moving forward. These things can take up a lot of space, creating obstacles and distractions. They can also consume a lot of our precious energy. Physically, we can overload our systems with unhealthy food and too much alcohol. Emotionally, we can clutter up our minds with negative thoughts and feelings. Spiritually, we can clutter up our hearts with emotional debris. Perhaps there are many areas in your life that require a really good spring clean. Maybe it’s your shed, your office, your home, your body, your mind or your heart. Letting go of what weighs us down is liberating and life-changing.

It is interesting, though, that whenever my husband and I were faced with a serious challenge in our lives, he found complete solace by immersing himself inside his shed. It was a great place to retreat from some of our most difficult of times.

If you have any areas in your life that are in chaos, whether they are internal or external, take the necessary steps to clear them out. Devoting the time and energy to organise your life and surroundings enables greater productivity and the potential for anything.

He didn’t find answers to our problems inside the shed, but the endless clutter and mess seemed to act as some kind of insulation from the rest of the world and all of its overwhelm when we were struggling.

It is empowering and uplifting to sort through all of our mess and clean it up. It frees us from the heaviness that accompanies clutter and allows us to see clearly. Mess is all-encompassing, multilayered and heavy.

WHAT DO YOU NEED TO CLEAN OUT? Address the areas of your life that are overwhelmed. Is it your home, your mind, your body or maybe your shed? Once you have identified any areas that need some TLC, create a plan of purposeful action. 1. One step at a time: It doesn’t matter what you have to sort through, pace yourself. Take one step at a time and keep moving forward toward eliminating anything that no longer serves and supports you. 2. Commit: Go the distance and finish what you start. 3. Ask for help: Don’t be afraid to reach out to people when you are struggling or if you are overwhelmed. There are a plethora of coaches, practitioners and organisations willing to help you move on. Phone a friend even and ask them to help you sort through your stuff. 4. Take ownership: Face your mess head-on and take ownership of how and why things are in chaos. Learn and grow from the clean-up. Some of the greatest changes in life are preceded by chaos.

It is vital to acknowledge the mess in your life and take those allimportant steps to free yourself from its limitations — to stop thinking of clearing out the mess as a tremendous, overwhelming task. Instead, start thinking of it as one of the most vital self-improvement tactics you can possibly do. Often we don’t realise the weight of something until we let it go. MMH

JO ETTLES Jo is a published author and wellness consultant. She has published two self-help books, The Shed and Underneath My Clothes. With an education in nutrition, weight management, anti-ageing foods, meditation and stress management techniques, her practical, down-to-earth approach toward wellness encourages everyone to get back to basics and simplify life. For more information visit www.joettles.com.au

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Men’s Muscle & Health

Mar/Apr 2017

STYLE

A men’s guide on what to wear. You’ve both swiped right on Tinder, had a bit of a chat and decided to meet up. It’s game time! Today’s modern world of technology makes it quick and easy to find a date, but first impressions count and this is where fashion plays an important role. Dress to impress with these smooth tips and trends to make her go “wow, he looks hotter in real life!” WORDS CRAIG LAWSON

THE BUILD-UP Smart casual is always a great option for dressing on a first date as you never know where the night will take you. It’s a comfortable style so you can play it cool, calm and collected. This tidy style of dressing means you’ll be prepared for an adventurous night that could lead you anywhere. It’s a mix of wearing denim with a nice tee or shirt so you can easily look stylish everywhere from a nice restaurant to a grungy pub or maybe heading to a movie. You can never go wrong in a pair of classic fitted denim to really show off your leg gains and enhance your assets. Wear with a nice tee for a cool casual vibe. If you want to dress this look up, then throw on a vest over the top. Floral printed shirts can show you are fun and not afraid to express yourself with fashion and style. Short sleeved shirts are great for looking smart and showing off those guns. For a more sophisticated style opt for dress trousers teamed with polished shoes and a shirt so you’ll be ready to rock. Fashion brand GOOD CMPNY have released a unique range of new season gear; this could make great first appeal and prove you are truly good company to keep. This brand celebrates shared experiences with positive people — sounds like the perfect vibe for a first date!

Mar/Apr 2017

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#INGOODCMPNY SWEATER RRP $125.00 www.goodcmpny.com

GOODCMPNY SWEATER RRP $125.00 www.goodcmpny.com

STYLE

GUESS, MASON CONTRAST TEE GUNMETAL GREY RRP $59.95 www.guess.com

GUESS, TROPIC FLORAL SHIRT RYE $69.95 www.guess.com

GUESS, CONFETTI PRINT SHIRT TRUE WHITE RRP $79.95 www.guess.com MENSMUSCLEANDHEALTH

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STYLE

GUESS, ZIPPED CARGO PANT GUNMETAL GREY RRP $129.95 www.guess.com

THE DATE IS A SUCCESS So the date is looking to end well, maybe you’re going to catch up again, or maybe the t wo of you are heading to the bedroom. You’ve been working hard in the gym and showing off your toned physique is always something you enjoy. Make sure you compliment your physique with the correct underwear and are prepared to impress when you strip down. PLAYBOY UNDERWEAR , PLBY COLOUR

International powerhouse brand Playboy have released a slick new range of underwear in Australia. The Playboy label along with the deigns will show your playful side plus the fun prints are a delight on the eyes. Also, if you’re set to get up close and personal, a cologne is essential. Pick one that you feel exudes your masculine appeal. Opt for a clean and fresh scent that will be an irresistible and attractive appeal to her senses.

RRP $29.95 www.playboymensunderwear.com.au

Now turn on that charm and win her over! MMH

Mar/Apr 2017

PLAYBOY UNDWEAR, PALMS PRINT RRP $29.95 www.playboymensunderwear.com.au

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SPORTS PROFILE

THE INTERNAL FIGHT One homeless kid’s journey to the world MMA stage and beyond.

ustralian heavyweight MMA fighter Soa ‘The Hulk’ Palelei has fought more than just his opponents through his life. The 39-year-old Perth resident was a fighter before he even began fighting, due to circumstances he faced as a child. “From a young age, I’ve had to be a fighter,” he says. “Having endured years of physical abuse at the hands of my uncle, I had to fight. “I ran away from home to escape the beatings and was homeless. After that, the fighter in me was always prominent. “I’ve had to fight for everything I wanted in life, and after playing many sports, nothing stuck more with me than when I hit my first bag. I felt that passion and I was able to use it as a type of therapy to get out my frustrations in a controlled environment.”

Mar/Apr 2017

Using it to overcome his tough past, Soa is humbled to have found the sport for him — where he can showcase his talents and excel. “I’ve gone from a homeless kid to a UFC fighter, competing on the largest MMA stage around the world with millions of people watching me and knowing who Soa ‘The Hulk’ is,” he says. After being cut at UFC79 at the end of 2007, Soa says it lit a fire inside him to do even better. “I wanted to prove all the haters wrong who said I wasn’t good enough, that I was a ‘has-been’ and that I’d never amount to anything,” he says. “All of my life, people have said what I can and can’t do. I like to prove them wrong and show them that regardless of what they say, and having battled depression, I

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WORDS KIRSTIN CUTHBERT

can keep pushing forward to achieve the goals I set out for myself. “I got re-signed in 2013 and not only did I get back to the UFC, I’ve been able to use my profile to do movies, and I’m also an author.” Last year he went into retirement to finish his book, Face Your Fears, which is about his battle to overcome physical and mental abuse, depression and suicidal thoughts. Not only was Soa motivated by his haters, but his family also plays a huge part in his drive to succeed. “I want my kids to have everything I missed out on when I was a kid,” he says. “If my daughters can get up at 5am to swim, I can get my butt out of bed to train to be the best athlete I can be.” His family has also helped him through the mental hardships he has faced.

SPORTS PROFILE

Photo: supplied

“I’ve faced a lot of adversity, and the depression and suicidal thoughts are the biggest and hardest,” he says. “If it weren’t for my kids, I think I honestly wouldn’t be around. They snapped me out of my depression, and then I went and spoke to someone. “Now I’m proud to be a mental health ambassador touring schools helping the youth speak up.” Speaking to someone and dealing with his depression was just the thing Soa needed to take his career to the next level. “No matter how fit and healthy you are, if you’re not mentally fit, you will always have issues,” he says. “My mind was holding me back for a long time. Yes, I was still successful in my life and career, but I don’t believe I was living to my fullest potential, because I wasn’t mentally ready for everything.

I’VE GONE FROM A HOMELESS KID TO A UFC FIGHTER, COMPETING ON THE LARGEST MMA STAGE AROUND THE WORLD WITH MILLIONS OF PEOPLE WATCHING ME AND KNOWING WHO SOA ‘THE HULK’ IS.

“Having now dealt with my depression by speaking to a professional, I feel I can do 10 times better than what I’ve accomplished. Whether you’re a male or a female and are dealing with these issues, speak up; it’s okay to talk.” Soa has learnt to accept his past and use it as motivation to do his absolute best. “I know what I endured as a young kid wasn’t my fault, but I wouldn’t change it for the world,” he says. “It’s made me learn that if I work hard and persevere, I can achieve anything. I can make something great out of something bad, and it’s taught me lessons that I have carried with me my whole life. It made me the hustler I am today.”

“And persistence and self-belief are key. If you don’t believe you can, how can someone else believe you? Set goals, and once you achieve them, set some more.” Inspired by his ‘brother’ ‘The Rock’, Soa is making the transition to acting, and it’s going very well for him. He is shooting in films in 2017. Having achieved that goal after a long process, Soa is now looking for the next challenge. “I am getting itchy feet as I’ve been a fighter since a young age,” he says. “Who knows, you might just see ‘The Hulk’ back in the octagon very soon.” MMH If you or someone you know is thinking of suicide phone Lifeline on 13 11 14.

Photo: supplied

As someone who has truly stepped up in his sport and career, Soa encourages other guys to do the same.

“Don’t take no for an answer; always push and hustle to get to where you want to be,” he says.

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Mar/Apr 2017

RACE

Matthias and Martin Sonka of Czech Republic fly over the Horseshoe Bend in Page, United States, prior to the final stage of the race.

Location: Hoerbranz, Austria Aviation home base: Tannheim, Germany Occupation: Race pilot and CEO of four aviation companies Age: 46

Mar/Apr 2017

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Photo: Joerg Mitter / Red Bull Content Pool | Inset Photo: Predrag Vuckovic/Red Bull Content Pool

STATS

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HIGHS

AND LOWS Race pilot and 2016 Red Bull Air Race winner Matthias Dolderer talks to MMH’s Assistant Editor Kirstin Cuthbert about the race, how he got into flying, what his training looks like and tells us a few scares he’s had in the air! MENSMUSCLEANDHEALTH

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CONNECT WITH MATTHIAS

My consistency. I have been on the podium six times with three wins and three seconds. It is the whole package that is important — my team, my race plane, my friends, my family, my partner and my own performance; that all worked out very well in 2016. We had a clear goal and stayed very focused all season. What’s a day at the Red Bull Air Race look like? The day is fully planned in advance. I get up after a good sleep, stretch, perform a body-weight workout, shower, eat breakfast and drive to the race airport. I then participate in media interviews and photos and team and event meetings before I go fly. After the flight is finished, the results are announced and the top racers get on the podium. This is followed by press conferences, interviews and a

Mar/Apr 2017

debrief. The days vary a bit, depending on what’s on that day. Usually the race week becomes increasingly challenging; from assembling to test flights to training day to qualification day and then race day. Every day has its own approach. The exact things behind our days is a bit of a secret. What was your favourite location and why? Anywhere above our globe in the race plane! Every race location has its specialties. Spielberg in Austria is one of the best locations since the track is located on a mountain with a height difference of 70 meters. The landscape is beautiful and takeoff and landing are on a Formula 1 racetrack. I also got no jetlag as it’s very close to home. Which did you find was the most challenging location and why? There were many challenging locations. The most critical this year was in Abu Dhabi, where we had a typhoon and hurricane over two days. There was high water, floating cars in the desert and the

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Instagram: matthiasdolderer

next day winds pushed the Airbus A320 away. Flying-wise, every track is a huge challenge to do perfectly. But once you find the line, it’s easy. If I had to pick a racetrack with flying challenges, I would say Budapest 2016. With the wind and rain we had to fight, it was very tricky to fly because some gates were unusual. We did not see the track partly during turns and had to guess where to stop our turns. When did you first start flying and what made you want to do it? I was three years old when I first flew in an airplane with my dad. He opened an airfield when I was five years old. I started flying officially at 14 and soloed at 14 and one month in gliders. I started motor flying at 17. I was more or less born into aviation. As a small kid, all I wanted to do was fly. I thought it was the coolest thing on earth and the best feeling you could have with your pants on!

Photo: Joerg Mitter/Red Bull Content Pool

Hi Matthias, you won the 2016 Red Bull Air Race by a considerable number of points this year (80.25 compared to Matt Hall who got second with 55.75). What do you think separated you from the rest of the competitors?

Facebook: MDolderer

RACE

How did you progress to the level you’re at now?

Have you ever had any scares while flying?

I f lew approximately 130 different types of aircraft and got all licenses; private, commercial, airline, aerobatics, f light instructor, warbirds, jets, helicopter, gliders… everything. I was a f light instructor by 21. I started my aerobatic competitive career in 2006, became the German champion in 2008, ranked in the top 25 aerobatic pilots in the world in 2008 and started taking part in the Air Race in 2009. I’m constantly learning.

I had some near-misses in the air with other airplanes; that’s scary. I’ve had an engine failure in an ultralight which ended in a flip over in a corn field. I had an engine failure in a warbird too which was really scary and luckily I made it to the runway.

What does your training look like in the lead up to an event? I love mountains and water so I do lots of walking in the mountains and swimming. That’s my favorite workout. I also do push-ups, pull-ups and other body-weight workouts you can do without machines. I train for my mind, eyes and coordination. Photo: Predrag Vuckovic/Red Bull Content Pool

In the air, we only have training for the Air Race during the race week; nobody has a racetrack available outside of that week and the race plane is on tour most of the year too. It’s also important to stay fit and resistant of the G-force. This can be done with any aerobatic airplane. It’s important to have a good feeling for the plane too. Flying a lot is an advantage. Do you have to follow any particular nutrition protocols in the lead-up to an event? I go with usual stuff, nothing special. Not too much food, lots of water. Breakfast is continental; fruits, eggs, no meat. Lunch, I keep light; salad, greens.

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Arethereanymindsettechniques you practise to perform better in the sky? Yes, I can’t tell you though, Matt Hall might read this story! What are your favourite acrobatic tricks you can do? The most fun I have is in the racetrack during the Red Bull Air Race. Flying aerobatics is fun; there are many maneuvers you can do depending on the plane you are in. The coolest maneuver is a tumble where you flip the plane over forward, rolling over the horizontal axes — kind of forward somersault. Is there anything you have overcome to get to where you are today? It has been a long way — aviation and life-wise. If you spend a longtime in aviation, you live through many ups and downs. You have to never lose motivation, never stop, always learn, stay alive, work hard, believe in yourself and follow your dreams. Then everything is possible.

I WAS MORE OR LESS BORN INTO AVIATION. AS A SMALL KID, ALL I WANTED TO DO WAS FLY. I THOUGHT IT WAS THE COOLEST THING ON EARTH AND THE BEST FEELING YOU COULD HAVE WITH YOUR PANTS ON!

What’s next for Matthias? What are you working towards? I’m working on defending the title in 2017 and staying healthy and happy. I also want to get my commercial helicopter license in Los Angeles. MMH

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Men’s Muscle & Health

MAR/APR 2017

Photo: Shutterstock.com

PHYSIO

THE IMPORTANCE OF MUSCLE MASS Why you want to be fit rather than frail as you get older. WORDS STENT CARD (MPhty, BExSc)

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Menâ&#x20AC;&#x2122;s Muscle & Health

PHYSIO

n the gym, focus is generally on the appearance of muscles and the performance of the body at that moment. Not a lot is said on how important developing our strength and muscle mass is for when we age. I have discussed previously how training for ‘life’ is so important. The result of living a ‘healthy’ life is somewhat governed by how long we spend on this planet in a functional state.

Our muscle mass is extremely important to our life longevity in many ways. The lower your physical capacity is when you age, the worse your quality of life will be. This is a harsh but true reality. Instead of only focusing on the now, think of the future and how developing a strong muscular physique will help you in the long term.

THINK OF IT LIKE LIFE SAVINGS FOR YOUR PHYSICAL SELF My passion is to see everybody doing some There is a relationship between strength form of physical activity that improves their and the level of independence later in life. physical capabilities. The reason some don’t However, there is also a relationship between is because they lack enough understanding strength and muscle mass. Therefore, I am or knowledge to see the ‘why’; why it is so going to focus on muscle. important to develop strength and muscle mass. I would like to help you learn a little, Whether you are a body builder or not, your so that you can share some of these points muscles need attention. What you do on a with those close to you who don’t see the daily basis will decide whether your muscles value in staying physically fit. wither or grow.

WHAT TYPE OF MUSCLES DO WE HAVE? We have three types of muscle tissue. The most commonly known are skeletal, along with cardiac and smooth. We have muscle in our heart known as cardiac muscle tissue. This type of muscle tissue is only found in the heart and makes up the heart walls. Like skeletal muscle, it is striated, however, and thankfully, it is not voluntary contracted. It would be a large mental effort to have to contract your heart every second! Normally our cardiac tissue contracts at a steady rate to meet our bodies required demands1. Smooth muscle tissue is found in the walls of our hollow visceral organs. These organs are those such as our stomach, respiratory system and bladder. Their role is to force substances and fluids through the inner body channels. This is done by slow and sustained contractions. Smooth muscle can be described as visceral, non-striated and involuntary1. In total we have over 600 muscles which can make up nearly 60 per cent of our total body weight.

When people talk about those in extreme levels of conditioning, a common word used is ‘striated’. This is actually a very true description; our skeletal muscle has stripes known as striations. A method to remember the characteristics of skeletal muscle compared to our other types is: skeletal are striated and voluntary. Our skeletal muscular system is very adaptable and can contract at such various speeds and forces. It can be fine tuned to exert soft force to gently hold a new born or exert a hard force that could crush something1. In simple terms, muscles work by our brain sending a signal to motor neurons inside the muscle. They receive this message and then fire, causing muscles to contract and relax which pull on the bones to generate movement. Our skeletal muscle tissue is made up of several different types of tissues; skeletal muscle fibres, blood vessels, nerve fibres and connective tissue. They all work together to perform the important muscle functions1. Muscle has four main functions; to

Skeletal muscle tissue is what everyone focuses on in the gym. It attaches to and covers our bones. Skeletal muscle is known as voluntary (it can be activated by reflexes). We control our muscles' action via our conscious thoughts.

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1. produce movement 2. maintain posture 3. stabilise joints, and 4. generate heat.

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MAR/APR 2017

PHYSIO

The muscle you develop in your younger years will determine what type of life you lead as you age. Age leads to a progressive and rather significant decline in muscle function which affects strength and performance. As we age, maintaining function is more important to us than healing from certain diseases. What separates those who are frail and those who are not is body composition, strength and physical performance. Those who become frail early in the aging process become dependent on carers much earlier than what is ideal. Frail elderly people depend more on others due to their limitations in physical function compared to robust elderly. Once we lose our independence, our quality of life decreases significantly. Overall, those who become frail have a much lower quality of life and lower physical and muscular strength2. We will all lose our strength and muscle mass, however, if we start with more, we can lose more and still be okay. We want to hold on to our muscle mass for as long as possible. There are two forms of muscle loss: muscle atrophy and sarcopenia. Muscle atrophy comes from disuse, whereas sarcopenia comes with the decline of skeletal muscle tissue with age2. The scary part is that beginning as early as our 40s, skeletal muscle mass and strength

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Menâ&#x20AC;&#x2122;s Muscle & Health

Loss of muscle tissue leads to adverse health outcomes. Becoming frail and disabled leads to loss of function. Loss of muscle is also associated with certain acute and chronic diseases, falls, increased insulin resistance, fatigue and death. With age, we see a decrease in skeletal muscle fibers in size and number. This process mainly affects the fast-twitch muscles. We also see a marked infiltration of fat and fibrous tissue in the muscle. Another loss is in satellite cells which are important for hypertrophy. They are activated in response to a heavy stimulus and begin the process of repair and regeneration. Therefore, in aging, with this decrease we lose potential for rebuilding3. Body composition plays a large part in mobility, joint pa in, independence a nd physical activity to name a few. Being able to maintain a healthy body fat range is important for life longevity. Lean body mass can account for roughly 65 per cent of your required resting metabolic rate, partially controlling your body composition. Keep in mind lean body mass includes your organs and brain, along with muscle. However, muscle contributes to about 25 per cent to your resting metabolic rate. Therefore, you can see how increasing your muscle mass can have an effect on your energy demands, possibly keeping your body fat down4.

Photo: Shutterstock.com

IT IS INCREDIBLY IMPORTANT TO STAY ACTIVE, MOVE WELL AND DEVELOP STRONG MUSCLE DUE TO THE AGING PROCESS. IT IS A PRIVILEGE TO AGE, HOWEVER, IT SURE DOES COME WITH ITS NEGATIVES.

WHY IS IT SO IMPORTANT TO DEVELOP AS MUCH STRONG MUSCLE AS POSSIBLE? It is incredibly important to stay decline in a linear fashion. Up active, move well and develop to 50 per cent of muscle mass is strong muscle simply due to the lost by the time we are 80. This aging process. It is a privilege to demonstrates the importance of age, however, it sure does come having as much lean tissue as with its negatives. possible to start with3.

PHYSIO

HOW IMPORTANT IS MUSCLE MASS FOR STRENGTH? Muscle mass is not the only factor involved in strength. However, muscle mass can certainly influence strength. If your goal is to maximise strength long-term, training with the goal to build as much muscle as possible along the way is ideal. When one starts training, the relationship between muscle growth and strength is very weak in that gains in muscle mass

may explain two per cent of the strength seen between new lifters. This demonstrates how many other factors are involved in strength. Yet, in experienced lifters, increases in muscle mass may explain up to 65 per cent of the difference seen in strength. This highlights the importance of growing muscle mass as we move through our training years to continually get stronger5.

Photo: Shutterstock.com

HOW TO ENSURE YOUR PROGRAMING IS TOWARDS MUSCLE MASS People will always try to overcomplicate the method of muscle growth. It simply takes consistency to progress over time. Don’t focus too much on targeting certain muscle heads, time under tension or the magic rep range. Muscles will grow in a very broad variety of rep ranges as long as effort is the same. However, improvements in strength or endurance are linked largely to the rep range you use6.

When it comes to muscle growth and training, it is beneficial to progress with your volume (sets, reps and weight) but it is also very useful, if possible, to track the number of hard working sets per muscle6. You can simply make sure your intent, effort and sets are high, your weights progress and you alter rep ranges to your individual goals and likes.

THE IMPORTANCE OF MUSCLE Muscle mass is incredibly important to our life longevity, physical fitness and quality of life. When we are young, we have the ability to develop as much skeletal muscle mass as possible, setting us up for the future. We will all lose our strength and muscle mass, however, if we start with more, we can lose more without becoming frail. Get lifting to set yourself up for the future! MMH

Stent Card (MPhty, BExSc) is available to answer any of your training or injury questions. You can contact him on Facebook www.facebook.com/TheRehabman, Instagram @stentcard or at

Kawana Sports Care on (07) 5444 2133.

REFERENCES 1

Marieb, E. N., & Hoehn, K. (2007). Human anatomy and physiology Valuepack (7th ed.). San Francisco, CA: Pearson Benjamin Cummings.

Walston, J. D. (2012). Sarcopenia in older adults. Current Opinion in Rheumatology, 24(6), 623–627. doi:10.1097/bor.0b013e328358d59b

Cruz-Jentoft, A. J., Landi, F., Schneider, S. M., Zuniga, C., Arai, H., Boirie, Y., … Cederholm, T. (2014). Prevalence of and interventions for sarcopenia in ageing adults: A systematic review. Report of the international Sarcopenia initiative (EWGSOP and IWGS). Age and Ageing, 43(6), 748–759. doi:10.1093/ ageing/afu115

McDonald, L. (2008). Metabolic rate overview: Bodyrecomposition. Retrieved November 25, 2016, from bodyrecomposition.com/fat-loss/metabolicrate-overview.html/

Brandan, Nuckols, G., Legendre, R., & Dobberow, J. (2016, November 10). Articles. Retrieved November 29, 2016, from Articles, strengtheory.com/ size-vs-strength

Jones, N., Adriano, Nuckols, G., Fudin, S., Sandoval, S., Morgan, A., … Lawrence, B. (2015, May 12). Articles. Retrieved November 27, 2016, from Articles, strengtheory.com/the-new-approach-to-training-volume

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Men’s Muscle & Health

MAR/APR 2017

COVER STORY

// CONNECT WITH SHANE FACEBOOK: shaneberlandathlete INSTAGRAM: shane_berland

PRESENTED BY STRONG LIFTWEAR 56

Mar/APR 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

COVER STORY

CHASING GREATNESS From juvenile arthritis to natural bodybuilder, Shane Berland is hunting down his biggest goals. IMAGES DALLAS OLSEN GROWING UP WITH JUVENILE ARTHRITIS When I about 14 years of age I was diagnosed with juvenile arthritis. It was extremely hard to deal with as I was a very active kid and teenager. I loved my sports and my social life associated with it. Unfortunately, it plagued me for years and I was on all sorts of colourful medication to deal with the pain. But as fast as it came, I was then rid of it and had the freedom of movement again. Although, I was no longer the ripped, fit teenager I once was. I had become skinny and very insecure; coming out the other side of a terrible disease like that isn't easy. I was highly motivated to get back into shape which started from a tiny gym in my garage.

It didn't take long and I was packing on muscle like never before. Not long after that, a few of the boys at the gym were talking about competing in a bodybuilding show. At this point I decided I was keen as to try it. I had no idea about dieting properly for a show. I sought advice from the gym owner and his mate who prepped me throughout my very first comp, The South Island NABBA Championships, New Zealand. I took out first place in my category. I was nervous about competing in a nontested federation being a natural athlete but I believed in myself. From there, my career as a fitness professional and natural bodybuilder began. Not long after that I competed nationally and internationally for New Zealand.

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STRONG LIFTWEAR Funnily enough, when I was competing at NAC Mr Universe I happened to be wearing a Strong Liftwear singlet in a Budapest gym and posted a picture. My relationship with Strong Liftwear came from them commenting on a photo of mine. This turned into a sponsorship and friendship for years to come. LEAVING NEW ZEALAND FOR AUSTRALIA I had always felt somewhat out of place being in a regular job and having regular, everyday conversations. I was in a small town in New Zealand but I intuitively knew I wanted bigger things and was destined for exactly that.

UNLEASH YOUR INNER STRENGTH

FINDING HIS GYM ADDICTION Not long after that a few of my mates had started going to a local gym and invited me. From the moment I walked in and lifted my first dumbbell, I was addicted.

Shop gym wear and accessories for lifters at www.strongliftwear.com For a limited time receive 10% off your order! Code:MUSCLE10. Shane Berland wears: • Active Training Pants $64.95 • Elite MeshTech T-back $36.95

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COVER STORY

My life is now on the Gold Coast where I am an online trainer and work part-time at Elite Supps. I thoroughly enjoy this lifestyle as it allows me to interact with people who share the same passion as I do. I have a never-ending desire to always better myself. I like to look at health, wellness and spirituality like this: from a basement to a penthouse — there are many levels. I am continuously striving to be on the penthouse level in all aspects of life. ADVICE FROM THE MMH COVER MODEL Trust the process and most importantly, enjoy the journey. Pay no attention to the people who say you can’t or any haters. Be smart in your decision making. Research scientific methods while training and dieting. Don’t be afraid to fail at anything. Sometimes things have to go so incredibly wrong in order to go so completely right. When it comes to your career, make sure your career is one of your choosing. You have to be in love with your job and your purpose within it so that you never have to ‘work’ another day in your life. Network as much as possible with like-minded people and stay up to date with the times. Look up every now and again and realise you are alive. Show gratitude for everything you have for there are always others less fortunate. Like most people, we all have to make mistakes in order to learn. We all skinned our knees falling off a skateboard at some stage in our lives. I have had to overcome depression and anxiety due to my illness in my youth but I would not change a thing, for my character has been forged around these challenges.

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Men’s Muscle & Health

COVER STORY

SHANE ON STAYING MOTIVATED

// SHANE’S TYPICAL TRAINING WEEK Sometimes scrolling through Instagram, Facebook etc. when you’re just not feeling it can do your head in. If you are not looking your best or feeling good, it can demotivate you instead of motivate you. At times like this I think the best option is just taking 5 minutes to sit somewhere quietly and focus on breathing; this will have a surprisingly effective benefit. In all honesty, sometimes we need that bad day to put things in perspective. On the other side of the coin, I personally rev myself up with some good music from Armin Van Buuren and anything to lift my vibration.

“I currently train 5-6 days a week consisting of an upper and lower split.” MONDAY: Upper body TUESDAY: Lower body WEDNESDAY: Rest THURSDAY: Upper body FRIDAY: Lower body SATURDAY: Upper body “Sometimes on a Saturday I like to specifically target weak points. My training will vary a lot depending on what my goals are at the time.”

// A DAY IN THE DIETING LIFE OF SHANE “I like to use the flexible dieting approach. My diet consistently changes depending on my goals at the time. I definitely don’t have a ‘one size fits all’ diet.” BREAKFAST: PRANA Protein, PRANA Fresh Mint Super Greens, ATP Science Cort Rx, Alpha Prime, Alpha Mars, fish oil, blueberries and D-Aspartic Acid. MID-MORNING: Salmon, pecans, leafy greens and fish oil.

CAREER HIGHLIGHTS

LUNCH: Chicken, leafy greens, multivitamin and fish oil. That would have to be interacting with many fans at fitness expos such as the Arnold Classic in Melbourne. I will be attending this year. Hearing stories about how I have motivated them… there is nothing more rewarding.

MID-AFTERNOON: Barramundi, leafy greens and fish oil. INTRA-WORKOUT: PRANA Pure Boost BCAA’s. POST-WORKOUT: PRANA Protein, Ultimate Nutrition Waxy Maize. DINNER: Turkey, sweet potato, leafy greens and fish oil.

Given my background, coming from a place of being so unwell, winning body building competitions as a natural athlete and sharing my knowledge on health and wellness with others has been so rewarding too. WHAT’S NEXT FOR SHANE

// GET SHANE’S SUPPLEMENT STACK

That’s easy! I have three things in mind. I want to take my online coaching to a whole new level, release my own supplement line and have my own supplement shop. I would love to eventually open my own gym one day too.

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PROGRESSIVE

OVERLOAD WORDS & MODELSHANE BERLAND | IMAGES DALLAS OLSEN

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e are looking for optimal frequency of muscle groups per week.

Natural trainees cannot make muscular adaptions long term using body part splits due to high levels of muscular fatigue and volume per muscle group.

time. Or, in other words, increasing tension over time. There's no relation between muscle soreness and performance; your best gauge between hypertrophy and increasing muscle cross section is by tracking your training in a log. Example for tricep extension Week 1: 38kg x 12 reps x 3 sets

Optimal parameters to set within our training are two to three sessions per week of movement ideally. It is also important to consider crossover movements. For example: a chest press and a lat pull down both actively engage chest fibres when we make the elbow extension. This causes muscular fatigue and will cause a buildup of residual fatigue or stress which will affect our performance. That being said, we can ensure progress is through progressive overload by increasing reps, sets and intensity (weight) over

Week 2: 38kg x 13 reps x 3 sets Week 3: 38kg x 14 reps x 3 sets Week 4: 38kg x 15 reps x 3 sets Week 5 (deload week): 38kgs x 12 reps x 2 sets Week 6: 42kg x 12 reps x 3 sets The reason we implement a deload week is to reduce muscle fatigue or stress that has developed over time. This is measurable via constant overreaching or increasing progression on a weekly basis throughout a micro cycle (four-week training cycle).

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Menâ&#x20AC;&#x2122;s Muscle & Health

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WORKOUT

SHANE’S UPPER BODY SESSION Exercise

Reps

Sets

Dumbbell chest press*

6-8

Bent-over row*

10 - 12

Incline dumbbell chest press*

8 - 10

Lat pull down*

8 - 10

Dips (weighted if need be)

8 - 10

Rear delt face pulls*

12 - 15

Cable tricep extension

10 - 12

Dumbbell bicep curl

12 - 15

*exercise isn’t shown

// TRICEP EXTENSION

SHANE'S BRO TIP: I personally like to flex and hold for a few seconds at the end of every tricep extension. I find this really helps activate the muscle.

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// TRICEP DIPS (WEIGHTED OR NOT WEIGHTED) SHANE'S BRO TIP: Keep your form as you try and get deep; imagine you have a finger in between your forearm and bicep, you want to close the gap every rep. Keep good spinal alignment and breathing rhythm with each rep.

// DUMBELL BICEP CURLS

SHANE'S BRO TIP: Squeeze your pinky on the contraction part of the movement, this will help activate the bicep and keep your shoulders down. Correct form is important here. I like to keep the negative part of the movement slow; 3-4 seconds down, 1 second up, squeeze 1 second, and then down 4 seconds. Shane offers online coaching and can be contacted via email on info@shaneberland.com or on his Instagram shane_berland or Facebook shaneberlandathlete

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Burn more calories

DESKBOUND We have heard it all before, but sadly it’s true: ‘sitting is the new smoking’ and it’s wreaking havoc on our bodies. WORDS NIK TOTH Photo: Shutterstock.com

esearch has linked long periods of sitting to numerous health concerns, including obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.

According to a survey conducted by Medibank, office-based employees spend 77 per cent of their working day sitting. Those who spent the most time sitting also tended to continue doing so on non-work days too.

While some employers are putting in systems to allow employees to move around more freely or stand for longer periods of time, unfortunately for many of us being deskbound for most of the weekday is non-negotiable. The good news is that there are still a few things you can do to boost your metabolism, burn fat and improve your health despite being deskbound.

DON’T CUT CARBS Did you know that if your carb intake is too low for too long it can cause serious health consequences, especially if you are active? While restricted carb intake may result in weight loss initially, in

Mar/Apr 2017

the long run it can slow your metabolism and lead to reduced thyroid function and increased stress hormone levels. Cortisol is the name of this stress hormone, and it is known as the hormone that can cause stubborn belly fat. Now, before you get too excited, allow me to get a little more specific on this one. When I say don’t cut carbs, I don’t

Men’s Muscle & Health

mean the CRAP (refined Carbohydrates, Ref ined sugar, A lcohol/artif icia l sweeteners and Processed foods), because you should definitely eliminate those types of carbs from your diet. Quinoa, sweet potato, pumpkin, rolled oats, buckwheat, coconut flour and more are all great sources of healthy carbohydrates that are good for you and your metabolism.

Photo: Shutterstock.com

TRAINING

INCREASE YOUR OMEGA-3S Studies show that those who are low or deficient in omega-3 fatty acids are more prone to depression. Additional studies have shown that omega-3 fats change brain activity levels too. Consuming these healthy fats is not only essential for your mind, but they are also great for keeping you fit, as they can help you burn more body fat as well as improve your mood and skin and reduce inflammation in the body. Increase your intake of omega-3s by eating oily, fatty fish such as mackerel, salmon, trout, herring, sardines and anchovies as well as flaxseed, chia seeds, walnuts, soybeans and sweet red peppers.

ADD METABOLISM-BOOSTING INGREDIENTS TO YOUR MEALS By adding metabolism-boosting ingredients to your meals and drinks when appropriate, you will improve your digestion and benefit from a revved up metabolism. Ingredients such as lemon and apple cider vinegar are great for digestion and detoxification while chia and flaxseeds, cayenne pepper and chilli aid digestion and give your metabolism a good kick. Turmeric is also great as it reduces inflammation.

DRINK MORE WATER Drinking water can help your system eliminate waste products and hydrate your body, so it is important to drink around two and a half to three litres per day (or 30ml of water per kilo of your bodyweight plus an additional 500ml of water for each hour of exercise that you do). Dehydration can make your muscles cramp, and it will also make detoxification, and therefore fat loss, impossible.

If you want to maximise the benefits, add lemon slices or a dash of apple cider vinegar, because it will help to alkalise your entire system. I suggest having a glass on your desk all day. Get up every hour to refill it and move your body. Also, not that you will be drinking at work but here is a fun fact for you! Alcohol will slow your metabolism for 72 hours post-drinking. There is no grey area here: choose water!

RESISTANCE TRAINING Last but not least, did you know that resistance training can increase your metabolic rate and keep you burning calories long after your session has finished? In fact, studies have shown that while cardio can burn fat on the spot, those who lift weights can reap the benefits of a calorie burn for up to 38 hours after they have completed

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their session, with an estimate of 60 calories being burned per hour post-workout. Make sure you are completing three to four resistance sessions per week. This is especially important if you are deskbound for most of the day. I would suggest doing your workout in the morning, as it will energise you and set you up for a productive and calorie-burning day!

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SOME MANAGEABLE TIPS FOR YOU As well as the previous suggestions, here are some easy, manageable habits that would be good to adopt: • Get up every hour: It’s important for your digestion, your muscles and your mental health to move. In fact, after just 20 minutes of sitting, our blood sugar and insulin levels can rise, so we should really be getting up every 30 minutes, even if it’s just walking to the printer. Better still, if you can get a stand-up desk, I highly advise it! • Train in the morning: Exercising in the morning allows you to boost your metabolism and your energy for the rest of your day. Plus if for any reason you miss this session, you have the rest of the day to make up for it.

• Stretch at night: Tight hips and weak glutes are a common complaint from the deskbound, as are sore shoulders, neck and back as a result of hunching. Make sure you stretch out in the evening to try and reduce the negative side effects of sitting all day. • Do as much incidental exercise as possible: Whether it be taking the stairs instead of the lift or parking a little further away so you have the chance to walk, try to take every opportunity possible to move if you can. Incidental exercise may not produce massive results when it comes to changing your body shape, but it is a great habit to get into regardless and a good place to start. MMH

NIK TOTH Once unhappy with her body and a ‘serial dieter’, Nik developed a damaged metabolism, felt bloated and fatigued, had digestive issues and kept putting on weight. After years of constantly jumping from fad to fad and feeling low, Nik finally decided to embark on a wellness journey and study holistic nutrition and fitness. She has now developed the Lean Body Formula and has helped transform thousands of women’s bodies and their relationship with food. Connect with Nik on Instagram @theleanbodycoach or via www.theleanbodycoach.com

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INTERNATIONAL PROFILE

PATIENCE MAKES

YOU STRONGER WORDS RENEE ROGOWSKI | IMAGES JAMES PATRICK

ave Dreas grew up play i ng sp or t s a nd with a dream to play college basketball, something he achieved as a scoring point guard for St Cloud State University in Minnesota, USA, where he was also named the university’s male athlete of the year in 2007-08. During his basketball days, the former All-American spent his time training for performance on the court, but now his training focus is on overall health.

weekend warriors or men just trying to get into shape.

A trait that many former sportsmen pick up from their time in sporting teams that carries over to their training for life is discipline. This resonates with Dave, who believes the most important thing men need to remember when training is to be patient.

However, that doesn’t mean Dave doesn’t have days himself where motivation can escape him for a while, but he uses his goalorientated mindset to push himself.

“Consistency is key,” he says. “You will have good days and bad days, but as long as you are consistent you will put yourself in a position to win.”

Living by the motto, ‘Destroy anything in your life that is not excellent’, Dave Dreas is an online fitness coach, personal trainer and all-round go-getter. 68

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The ‘win’ Dave refers to could be in any aspect of your life: as an online fitness coach, he trains people from all walks of life, from NBA draft picks to college athletes to whitecollar professionals to

One of the first things he tells them is to discard that expectation of results in weeks rather than months or years. “You have to start putting in the work now or it won’t be any better down the road,” he says. “So many people want to do things in 14 days or 30 days. It takes years of consistency. The fun part is the day-to-day grind.”

“I would be lying to you if I said I always have the motivation to work out,” he says. “In certain circumstances it’s nice to let the mind and body rest for a day. Other days, you’ve just got to push through it. “I have certain goals I want to accomplish and if I keep that in the forefront it usually pushes me to get my workout in.”

INTERNATIONAL PROFILE

When it comes to training, progressive overload is one technique that Dave says is vital for men who want to achieve their desired results. “Focus on adding weight, adding sets, adding reps, and adding movement that will allow you to get stronger,” he says. Dave says that training with a partner also aids in physical progress — plus there’s the added social aspect of it. “You will lift more and do more if you have the right person working with you,” he says. As a fitness coach and judging by his lifestyle, Dave certainly walks the talk. He’s appeared in numerous high-profile magazines and has landed some covers, an experience he describes as “rewarding”. “I put a lot of hard work into my training and to be rewarded with magazine covers has been pretty cool,” he says. He lists the highlight of his career as being selected as one of the eight trainers on Men’s Health Next Top Trainer.

own physical achievements have been a “culmination of experiences”. “I’ve trained a lot of people with many different needs and that’s how I’ve gotten to where I am today,” he says. When it comes to the fitness industry, honesty is important to Dave. Whether it’s honesty to yourself when training or as a trainer aiding in a client’s goals, Dave wishes there was more of it in the fitness world. “There are so many great coaches who take care of their clients and get phenomenal results,” he says. “At the same time, there are poor coaches out there.” “As a trainer, don’t lie to your clients just to make a buck. Be sure to truly help them.” Always working to be stronger and better, Dave encourages others to find satisfaction and rewards through training. “If you aren’t satisfied with where you physically are today, what makes you think in five years you will be?” he says. “There are zero side effects to getting stronger.” MMH

Dave says the success of his coaching business and his

STATS NAME: Dave Dreas AGE: 30 HOMETOWN: Phoenix, Arizona, USA OCCUPATION: Online Fitness Coach WEBSITE: www.davedreas.com

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DAVE’S TRAINING WEEK Day 1: Chest — incline bench press, dumbbell bench press, wide-seated chest press, bentover cable flyes and med-ball push-ups Day 2: Legs — walking lunges, hack squat, leg press, sissy squat, Bulgarian split squat and calf exercises Day 3: Shoulders — Arnold press, lateral raise, front raise, seated lateral flyes and reverse pec deck flye

Day 4: Back — rack deadlifts, seated row, wide pull-down, T-bar row and one-arm row Day 5: Arms — rope pressdown, barbell curl, seated hammer curl, dumbbell skull crushers and dips Day 6: Posterior/legs (depending on schedule) — deadlift, leg curls, single-leg Romanian deadlift and calf exercises

DAVE’S DIET “My body can handle carbs pretty well. I get roughly 350400 carbs a day. Oatmeal and brown rice are staples in my diet. I also consume fruit preand post-workout as well as veggies throughout the day.

For protein, I’m usually around 1 to 1.2 grams per pound. My fat will be roughly around 85 grams. I eat about eight to 10 eggs a day and get most of my protein from chicken, shrimp and beef.

Being that I’m adding size, I’ll be eating a few more ‘unclean’ foods in order to increase my caloric intake. It’s easier for me and my schedule.

If I had a shoot or needed to diet down, I’d track my macros in much greater detail. I’d reduce my calories by cutting carbs. I’d also bump up cardio to three times a week or more depending on how far out I am from whatever it may be.”

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THE NEXT BIG CHALLENGE Ultra-triathlete John van Wisse is a guy who knows how to push his body to the limit. The Bayside, Victoria, athlete broke the English Channel swim record for an Australian at only 21 years old, and during his career he has trained 21 people to cross the channel. He also broke the Enduroman Arch to Arc world record in 2014. He chats to MMH about training, coaching and how it feels to break world records.

Photo: supplied

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HOW DID YOU GET INTO ULTRAM A R AT H O N S AND U LT R A TRIATHLONS? At first I just did it because I wanted to get out of high school. My dad let me quit school in year 11 when I was 17. I took a printing course, so I was learning a trade, and I trained and competed in swim competitions around Victoria. When I was 18, I travelled around Europe with my sister, competing in swim competitions. At age 21, I broke the English Channel swim record for an Australian. I was swimming 120 kilometres a week training and got bored with the swimming, so I went into marathon running. My first marathon was the Melbourne Marathon, which I completed when I was 22 years old. I ran it in 2:39 and won my age group. Eventually, I got bored with running, so I went into Ironman triathlons — so it was just a progression of looking for the next big challenge. WHAT WAS YOUR LIFE LIKE BEFORE YOU STARTED TRAINING? I did lifesaving competitions for Black Rock Life Saving Club in Port Phillip Bay, beginning at age eight, and I feel like I’ve been training ever since then. My dad instilled a tough work ethic. You couldn’t be lazy around Dad. He enjoyed us trying to achieve things. He and my mum would drive my sister and me to swim squad at 4.30am and they would sleep in the car.

They were incredibly supportive, and my sister and I were really lucky to have that support. YOU BROKE THE ENDUROMAN WORLD RECORD IN 2014; HOW DID THAT FEEL? CAN YOU ALSO TELL US MORE ABOUT THE EVENT ITSELF? The Enduroman Arch to Arc is a time trial ultra-triathlon event that goes from the Marble Arches in London to the Arc de Triomphe in Paris. There’s a 140 kilometre run, then you swim from Dover to France, then you cycle nearly 290 kilometres from Calais to Paris. When I broke the record in 2014, the predominant emotion was relief. I felt a bit of everything, but mostly relieved. I’d never gone that far. And the conditions for the Channel crossing were so tough — all the other swimmers scheduled for that window cancelled. Prior to the event, I shared with the event organiser the times I was hoping to achieve for the different phases of the Arch to Arc. He told me I wouldn’t be able to complete the run in that short of a time. So I had a lot of negatives even before I started. When I finished, I felt a great sense of relief, and it wasn’t until days later that I thought, ‘That was pretty cool’.

WHAT DOES YOUR TR AINING SCHEDULE LOOK LIKE IN THE LEADUP TO A LARGE EVENT? It depends if it’s a swimming event or the Enduroman Arch to Arch ultra-triathlon. I used to run 260 kilometres per week when I was training for marathons. I didn’t realise that running and swimming are different. I learnt that running is much harder on the body than swimming, so you can’t do as many hours as swimming. When I’m training for a triathlon, there’s much more weight lifting, swimming and riding. Every third week, I’ll run 70 kilometres on concrete. I also do some barefoot running to toughen up my feet. I cover bike, run, gym and swim. I train seven days a week and only take a day off if I’m an absolute mess. DO YOU DO ANY MIND TRAINING TO PREPARE FOR AN EVENT? I don’t do any mind training. I like being chilled out in life. I go with the flow — the more I think, the worse it is. WHAT DOES YOUR TR AINING SCHEDULE LOOK LIKE WHEN NOT PREPARING FOR AN EVENT? Then I’m lazy. Now that I’m getting older, I find it harder to get motivated. But I do try to do at least the bare minimum in training; otherwise, if I completely take a break from training, it’s too hard to come

Photo: supplied MENSMUSCLEANDHEALTH

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back. I’ll do at least one activity a day, say cycling or swimming, so I don’t totally lose my fitness. When I was younger, I was obsessed and worked out non-stop even when I wasn’t training for an event. WHAT HAS BEEN THE MOST REWARDING ASPECT OF TRAINING FOR YOU? The way it works with me is I achieve something and I’m somewhat happy about it, but then I move on pretty quickly. I’m never really fully satisfied with my accomplishments. One rewarding aspect is that training helps me stay healthy. WHAT HAS CONTINUED TO MOTIVATE YOU THROUGHOUT YOUR TRAINING? I always want to set the bar higher and find something a bit bigger. I think, ‘If I can do a marathon swim, maybe I can do a marathon run; maybe I can do an Ironman’. They are all just stepping stones. And then races and events that were initially out of reach become possible and it motivates me to train and prepare. WHAT HAVE YOU HAD TO OVERCOME TO GET TO WHERE YOU ARE TODAY? During my first English Channel attempt, I had to get resuscitated by Dawn Fraser, who was on the boat supporting me. That rattled me big time. I hadn’t gained enough weight prior to the swim, so I got hypothermia. For my next Channel swim, I put on 23 kilograms of body fat, so I definitely learnt from it.

Photo: supplied

When you constantly train, you’ll have injuries and you’ll experience setbacks. And if you have to put an event on hold to recuperate, that’s mentally tough, especially if you have sponsors and there are a lot of expectations around you. But every time I don’t do well at something, I let it motivate me to come back and right my wrongs. A week after I completed the Enduroman in 2014, I was already thinking I could have done it better. That’s why I rebooked it. When I did my double crossing of the English Channel, I had terrible weather to contend with too. Injuries, bad weather, having a bad race

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SEASONAL TRAINING

— it all just motivates me to try and come back and do it better. WHAT IS THE NUMBER ONE LESSON YOU HAVE LEARNT ABOUT HEALTH AND FITNESS THROUGH YOUR TRAINING? There’s no exact science to training and fitness. You hear all the fads that come and go. I like to be open to new ideas and experiment with nutrition and training. Even with swimming, I’m always experimenting with technique. And your body changes as you get older and things that worked well previously may not work as well anymore. My health and fitness regime looks different today to what it did a few years ago. I’ve switched to a high-protein diet and added more

gym work to my training. One positive aspect of getting older is my endurance has become better. I’m still learning. WHAT ADVICE WOULD YOU GIVE TO MEN WANTING TO GET INTO END UR A NC E SP OR T S S U C H AS MARATHONS AND ULTRAMARATHONS? Start with something small and build your way up. The smartest thing is to train with people who have done it so you get good advice and you learn from their mistakes. It’s never the same for each person, but if you surround yourself with people with experience, it can help you tremendously. TELL US MORE ABOUT YOUR COACHING BUSINESS. I run my own business as a swim coach in Bayside,

Victoria. Six days a week, I hire out lanes at pools. I have unusual work hours, early mornings and night, but this allows me to do my training during the day. I’ve trained 21 people to cross the English Channel. I’ve also trained a lot of triathletes and a lot of people who just want to keep fit. Coaching people really doesn’t feel like a job to me; it’s more of a lifestyle. WHAT’S IN STORE FOR YOUR FUTURE? In August 2017, I will attempt to reclaim the Enduroman Arch to Arc world record. I intended to make this attempt in September 2016, but had to postpone it due to a tendon tear in my calf. I’ve been taking it easy, letting my leg heal, and I’m hoping to break the record in 2017. MMH

“I ALWAYS WANT TO SET THE BAR HIGHER AND FIND SOMETHING A BIT BIGGER. I THINK, ‘IF I CAN DO A MARATHON SWIM, MAYBE I CAN DO A MARATHON RUN; MAYBE I CAN DO AN IRONMAN’. THEY ARE ALL JUST STEPPING STONES.”

Photo: supplied MENSMUSCLEANDHEALTH

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NUTRITION

EATING FOR GAINS Want more muscle? Here’s how. WORDS EMMA WILLIAMS, ACCREDITED PRACTISING DIETITIAN

Working with an Accredited Practicing Dietitian will help you plan to achieve your goals most effectively but here are a few general tips for getting those gains. 1. EAT QUALITY CARBOHYDRATES BEFORE AND AFTER TRAINING SESSIONS Carbohydrates provide the fuel you need for optimal training intensity and to prevent muscle breakdown. To build muscle, your diet should consist of somewhere between 40 and 60 per cent carbohydrates, or about 6250 kilojoules (1500 calories) per day. If you skimp on carbohydrates your body will not have energy reserves and will break down your muscles instead! Choose ‘complex carbs’ which are healthier and release their energy more slowly. They are acceptable to eat after a workout, and especially in the morning at breakfast. Good examples include: • brown basmati rice • quinoa • rolled oats • sweet potato • wholemeal rye bread, and • wholemeal spaghetti.

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2. EAT ENOUGH PROTEIN The rule of thumb is that you need between one and 1.5 times your body weight in grams of protein per day. For example, if you weigh 90 kilograms, you should consume between 90 and 135 grams of protein per day if you want to consistently gain muscle. Full-time bodybuilders can eat two to three times their body weight in grams of protein, but avoid consuming more protein than your body can use as this may be harmful to health. If you're overweight, substitute your ideal body weight and calculate in grams. Proteins that are ideal for building muscle include: • red meat like beef, pork, lamb, venison and kangaroo • fish like tuna, salmon, swordfish, bass, trout and mackerel • poultry breast from chicken, turkey and duck • eggs (especially egg whites); the yolk is high in fat but full of vitamins and minerals • dairy such as milk, cottage cheese and yoghurt • beans and legumes, and • soy products e.g. tofu and tempeh. Research suggests that each time protein is consumed there is a small spike in muscle synthesis, with 20-25g of quality protein producing a maximal response. Anything in excess of this amount offers no further benefit to muscle protein synthesis. By including some type of protein in all meals and snacks, you will produce multiple spikes in muscle protein synthesis. Eating protein in the hour following exercise can also help to promote muscle gains and minimise muscle breakdown.

Photo: Shutterstock.com

t’s that time of year again where many guys enter ‘bulking season’. When it comes to packing on the mass, the most important factor is kilojoule consumption. Muscle gain should be achieved through a gradual increase in energy combined with a strength training program to maximise muscle weight gain over fat gain. A realistic goal is 0.25-0.5 kilograms per week but this will depend on genetics and training history.

NUTRITION

3. EAT WHEN YOU'RE HUNGRY

4. EAT HEALTHY FATS

Sounds obvious right? Many people get fooled into thinking muscle-building diets need to be more elaborate and complicated than they actually do. Eating what you like, within the appropriate macronutrient groups, is the key to gaining muscle mass consistently. Here's a sample diet to give you a better idea of what someone might eat throughout the day.

Not all fats are created equal. You should get about 20 to 35 per cent of your kilojoules from fats. Eat ‘healthy’ monounsaturated and polyunsaturated fats. Food sources include: • olive, sunflower, canola and avocado oils • fish

Photo: Shutterstock.com

• avocado • Breakfast: Egg-white omelette with turkey or ham and plenty of veggies or whole-grain toast with baked beans or a banana smoothie. • Pre-lunch snack: Mixed nuts or an apple. • Lunch: Tuna salad with olive oil or kangaroo mince burger loaded with salad. • Pre-workout snack: Cottage cheese with blueberries. • Post-workout snack: Protein shake or sautéed spinach with two boiled eggs. • Dinner: Standard meat and three veggies; chilli chicken breast with quinoa and veggies or stir-fry loaded with veggies or wholegrain noodles and lean beef or bean casserole. If you're trying to gain muscle and lose weight, try to allow one to three hours between your last meal and sleep. Eating right before you go to bed will cause the body to convert food into fat instead of energy or muscle. Your body's metabolism slows down right before bedtime.

• nuts • flaxseed and pumpkin seeds, and • soy products such as tofu or soymilk. 5. ALWAYS EAT BREAKFAST Breakfast is the most important meal of the day aside from your post-workout meal. Eating a breakfast packed with protein, good quality carbohydrates and fibre will get your metabolism going. It will also keep your body from cannibalising any muscle for energy. The above tips provide a very general guide that, if put into practice consistently, will allow muscle gain and enhance general health and wellness. Tailored nutrition plans that go into more specific details will achieve optimised results. Advice should be sought from an Accredited Practicing Dietitian on issues such as macronutrient timing, supplement use, fluid balance and performance enhancement if advanced levels of body composition are desired. MMH

For more on healthy eating, contact an Accredited Practising Dietitian (APD) — they’re the experts in food and nutrition. APDs provide practical, tailored advice based on the latest science, and can help motivate and support you to take charge of what you eat. Visit the ‘Find an APD’ section of the Dietitians Association of Australia website at www.daa.asn.au to find an APD in your area.

EMMA WILLIAMS Emma is an Accredited Practising Dietitian who is passionate about encouraging freedom from diets through the power of real food. Emma teaches people how to eat real, healthy foods in a way that is scientifically proven to prevent disease and maximise health and wellbeing. By recognising that every client is different, she tailors strategies to individuals in order to maximise success. Emma can show you that it is possible to make healthy choices anywhere and anytime without feeling like you are missing out.

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MENSMUSCLE

Men’s Muscle & Health

Mar/Apr 2017

WORKOUT

MAR/APR 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

WORKOUT

MONSTER LEG TRAINING M A free weight workout that hammers your legs from multiple angles, so you can build up a solid lower half. WORDS SUSY NATAL | MODEL JOEL BUSHBY | IMAGES DALLAS OLSEN

ost guys love a good chest or arm session, but it is common to meet men who do not train legs with as much dedication or consistency as they do the upper body. While it is okay to not want legs so big that you can’t buy pants anymore, it is a mistake to neglect them completely from your training.

If you want to be lean, then legs should be your first go-to when it comes to resistance training. Most of the largest muscle groups in the body are in your legs, so when trained, they will burn many more calories compared to upper body training. This means that you can eat more and do less cardio or conditioning to remain ripped in comparison to training only or mostly upper body. While your upper body is on display much more through short sleeves, singlets or while shirtless, your proportions are still noticeable — even through long pants. As a guy you might be wondering, who would notice this? I can tell you who. I am a woman, and so many of my female clients and my friends (including women who do not train) are always asking me what is the go with some guys having huge upper bodies and chicken

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legs. They all think it looks strange and silly — we have an eye for these kinds of detail, and men are not the only ones who appreciate a good butt and set of legs.

Strong legs mean less accidents and less awkward moments. You will have improved balance and be less prone to falls. Every year that passes this will become increasingly relevant, and your future self will appreciate having had the sense to build a strong base so that you stay safe once you are past your prime. The use of free weights further assists in creating a lower half that is capable of stabilising through different unexpected trip-ups and bumps. Because they are able to move in multiple planes of motion rather than being attached to machinery, you will need to create the stability for the weight with your own body. The following workout is a free-weight leg routine that will build your legs up hard and fast. To maximise the results, you should complete this workout twice a week in conjunction with upper body training on other days of the week.

MENSMUSCLE

Men’s Muscle & Health

MAR/APR 2017

WORKOUT

THE WORKOUT Exercise A1 Barbell back squat

Sets

Reps

Rest

30 sec

A2 Barbell walking lunges

12 each leg

30 sec

A3 Dumbbell Romanian deadlifts

120 sec

B1 Dumbbell step-ups

12 each leg

30 sec

B2 Dumbbell Bulgarian split squats

12 each leg

120 sec

Barbell back squat TARGET MUSCLES: Quadriceps, Gluteus Maximus

TOP TIP:

ACTION: Brace your core and sit back and down into the bottom of the squat. As you reach the bottom position, continue to brace your core and squeeze your glutes forward and upwards hard. Drive hard through the quads as you ascend until you lock out through the hips. Repeat for recommended repetitions.

Descend slowly in the squat and explode from the bottom of position with a sharp hip drive. This will allow you to complete the movement safely with a heavier weight.

TOP TIP:

SET-UP: Get under the Olympic bar, pulling it tightly against your upper traps. Place your feet into your squat stance once you have walked the bar out from the squat rack.

As you descend, check the angle of the front knee â&#x20AC;&#x201D; it should point straight forwards or out very slightly. It must not fall in toward the centre line of the body.

Barbell walking lunges TARGET MUSCLES: Quadriceps, Gluteus Maximus SET-UP: Set the Olympic bar across your shoulders and pull it tightly against your traps. Start with your feet shoulder width apart once you have walked the bar out from the squat rack. ACTION: Step one foot forward and drop into a lunge so that you either almost or just gently tap the knee on the ground. Both knees should be bent to 90 degrees at the bottom of the movement. Push hard off the front leg to return to standing. Repeat, alternating legs, as recommended.

MAR/APR 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

WORKOUT

Dumbbell Romanian deadlifts TARGET MUSCLES: Hamstrings

TOP TIP:

SET-UP: Pick up a dumbbell in each hand and stand tall with arms by your sides. Start with feet shoulder width apart. ACTION: Brace your core and allow the knees to bend back as you push your hips back while keeping them high, causing your hamstring to stretch and your chest to drop forwards. Push back until your hamstrings reach a full stretch. Then squeeze your glutes and hamstrings to return the hips forward again, until you return to a standing position. Repeat for recommended repetitions.

As you descend, try to look down rather than up or to a mirror. Pulling your head up in the middle of this move creates a big bend in the spine at the neck and can promote further arching of the back down the spine, which should be avoided.

Dumbbell step-ups TARGET MUSCLES: Quadriceps, Gluteus Maximus, Gluteus Medius

TOP TIP:

SET-UP: Pick up a dumbbell in each hand and stand tall with your arms by your sides. Start with feet shoulder width apart, standing directly behind a knee height box. ACTION: Place one foot on top of the box with foot pointing straight ahead or very slightly turned out. Push your torso forward to place your weight mostly into your leg that is on the box and press through that leg until it straightens and you are standing on the box. Repeat for recommended repetitions then repeat on the other leg.

Keep your chest leaning slightly forward to ensure your weight is always on the front foot. This will allow you to easily push through the leg to stand for each repetition.

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Menâ&#x20AC;&#x2122;s Muscle & Health

MAR/APR 2017

WORKOUT

Dumbbell Bulgarian split squats TARGET MUSCLES: Quadriceps, Gluteus Maximus, Soleus, Adductors SET-UP: Pick up a dumbbell in each hand and stand tall with arms by your sides. Start with feet shoulder width apart, standing in front of a knee height or slightly lower box, facing away from it. Stand about one foot in front of the box. Plant your weight into one leg and lift the other up and back until your foot rests on the box.

TOP TIP:

ACTION: With your weight predominantly on the front grounded leg, brace your core and sit down and back into a split squat position. When you reach the bottom of the movement keep the core braced and squeeze your quads and glutes to return to the start position. Repeat for recommended repetitions then repeat on the other leg. MMH

This movement can be difficult to balance. It will be tempting to throw your arms around to help balance you, but this will actually throw you off more, especially given that you will be holding dumbbells. Keep your upper body as still as possible throughout the exercise to remain balanced.

MAR/APR 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

TRAINING

DELOADS What, when, why and how?

Photo: Shutterstock.com

WORDS DANNY KENNEDY

Mar/Apr 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

TRAINING

chieving your health and fitness goal will require a lot of hard work, but there comes a time when less is more. I introduce to you deloads.

to train at a high intensity, as the working weight will stay the same as the previous session. Try it: If you usually do four sets by eight reps at 120kg on squats, then you would do three sets by eight reps at 120kg for your deload.

WHAT IS A DELOAD? A deload is a planned period of time where your overall training volume and/or intensity is reduced to allow for not only physical recovery (joints, tendons and muscles) but also mental recovery following an intensified block or time period of training. When should you deload?

A deload is usually implemented after an intense period or block of training that puts a significant amount of stress on the body and also the mind. It can be extremely beneficial for athletes during certain parts of their training, in and out of season. Some signs that it’s time for a deload may include: • overall fatigue

The last way, and this is for someone who is in desperate need of not only a physical, but mental break (also is most likely not in preparation for a competition or sporting match in the near future), is to take a week of complete rest and take part in some form of light active recovery. Try it: Instead of doing your usual five-day strength and conditioning program you might play a game of basketball with friends, play a round of golf or do some walking; anything that isn’t going to put your body under too much stress. SUMMARY

• decreased performance Photo: Shutterstock.com

EXAMPLE #3

• poor sleeping patterns • loss of appetite • increased muscle tightness and sore tendons and/or joints, and • lack of motivation and drive to train.

A deload is the perfect way to give your body the time it needs to recover while still providing enough stimulus to the muscles, and, in most cases, it can improve performance in the training block that follows the deload. A deload can also be beneficial for a mental break, helping to re-ignite that fire inside and increase your motivation if you ever find yourself stuck in a bit of a rut. MMH

HOW TO DELOAD When it comes to deloading, there are a few different ways that it can be done. EXAMPLE #1 The most common and simple way of deloading is to reduce your working weight on each exercise by anywhere from 10 to 40 per cent, keeping the sets and reps the same. This is very dependent on your training level but also on how badly you need to recover. Try it: If you usually do three sets by 12 reps at 100kg and you decide to reduce the load by 20 per cent, you will now do three sets by 12 reps at 80kg for your deload session. EXAMPLE #2 Another option is to simply drop a set from every exercise; this will dramatically decrease the overall volume but still allow you

DANNY KENNEDY

Danny runs an online health coaching business and is a strength and conditioning coach from Melbourne. He trains a number of elite athletes in their off-seasons, including AFL and NBL players, and continues to work with Olympic gold medalist Michael Klim. Before starting his career as a trainer, Danny was busy chasing his dream of playing professional basketball until an ankle injury forced him to change plans. He now competes as a natural bodybuilder in the Men’s Physique category. His training methods are simple, evidence-based, highly effective and proven to work. He now hopes to become one of the world’s biggest elite trainers, and continue his career as a natural physique competitor. You can contact Danny at www.dannykennedyfitness.com and connect with him via Instagram/ Twitter: DJKFITNESS or YouTube: Danny Kennedy Fitness

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Men’s Muscle & Health

Mar/Apr 2017

NUTRITION

PREPARING FOR SUCCESS Fuel up for life — inside and outside the gym.

ating a well-rounded healthy diet is just as important as mixing up your workout routine. In order to combat busy weeks of work and the possibility of limited time, you need to meal prep. Planning ahead and choosing nutritionally balanced recipes will be a favourable option to your overall wellbeing. Not only will you be saving pennies, you will also avoid picking up a not-so-healthy quick fix at the local café, bakery or pie shop. Research shows that those who cook at home are more likely to lead healthier lifestyles and diets too. These four simple recipes need not intimidate even the most most basic chef in the kitchen. They focus on a handful of ingredients that contain a nourishing balance of protein, fats and carbohydrates which are essential for our bodies to perform at their peak. They are designed to be an almost perfect post-workout meal and will naturally help you perform your best inside and outside of the gym.

ROSIE EYRE Rosie is a freelance recipe writer specialising in nutritional health. Her predominant strength lies in wellness brand consultation and food styling, and she has a background in editorial, social media marketing and sales. Originally from the UK, for the past seven years she has called Sydney home. She shares her dishes through ‘By Rosie,’ a platform for healthy recipes and nutritional and lifestyle tips. She is currently studying Nutritional Medicine. You can connect with her on Instagram: byrosie_ or Facebook: ByRosieAustralia

Mar/Apr 2017

Men’s Muscle & Health

Photo: Shutterstock.com

IMAGES AND WORDS ROSIE EYRE

NUTRITION

BREAKFAST BEEF BURRITO Makes: 4 portions Ingredients For the filling 2 tbsp olive oil 1 large white onion, peeled and diced 2 garlic cloves, minced 1 large red capsicum, de-seeded, de-stalked and roughly chopped 500g grass-fed lean beef mince 1 tsp cumin 2 tsp cayenne pepper/chilli powder 1 tsp sea salt 2 spring onions, finely diced 4 free-range eggs, beaten 1 lime, squeezed To serve with 4 large wholemeal wraps 2 ripe avocados 1 lime sea salt and pepper 4 fresh tomatoes, sliced 4 cups rocket salad 1 large capsicum, sliced Directions 1. In a large frying pan, heat the olive oil over a medium heat, add onions and garlic and let them sweat for five minutes. 2. Add the chopped capsicum, beef mince, cumin and cayenne pepper to frying pan. Let the mince turn brown while continually stirring so the beef mince separates. This should take around seven minutes. 3. In a bowl, crack the eggs, add spring onion and whisk. 4. When mince is browned, add your whisked eggs and stir quickly through the mince ensuring all is covered well. Eggs should cook quickly (one to two minutes). Remove once cooked and squeeze with lime. 5. Place your ripe avocados in a bowl and squeeze lime over the top. Smash with a fork until smooth and season with a pinch of sea salt and pepper. 6. Make your wraps by evenly spreading avocado onto each wrap and then distributing the mince. Follow this with one cup of rocket, one tomato and Âź of the capsicum per wrap. Wrap in foil and leave in the fridge ready for breakfast on-the-go. MMHMAG

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Nutrition per 100g: 541kJ | 8.8g Protein | 6.2g Fat | 8.1g Carbs MENSMUSCLE

Menâ&#x20AC;&#x2122;s Muscle & Health

Mar/Apr 2017

NUTRITION

CHICKEN PESTO PARCELS WITH BUTTER BEAN MASH Makes: 4 portions Ingredients For the homemade pesto

Nutrition per 100g

2 cup basil leaves

: 619.97kJ | 12.46g

4 cloves garlic, peeled

Directions

6 tbsp almonds

1. Preheat the oven to 180°C.

2/3 cup parmesan cheese, finely grated

2. Add all of the ingredients apart from the salt and pepper to a food processor and blitz well until a chunky consistency. The secret to a good pesto is to not whizz up the ingredients too much.

2/3 cup olive oil sea salt and pepper For the chicken

4 free-range chicken breasts (around 200g 3. Taste pesto and season with a pinch of each) salt and pepper if needed. 4 free-range middle rashers of long bacon 4. Slice the chicken breast to create a For the butter bean mash cavity for the pesto to be dolloped into. juice from cooked chicken parcel Evenly distribute 3⁄4 of the pesto into 2 400g tins of butter beans, washed and rinsed each cavity. (½ tin per serve) 5. Wrap the bacon around each chicken breast to make a little parcel. Carefully 2 tsp salt place each parcel on baking tray. Smother 2 lemons the four wrapped breasts with the season to taste with more sea salt and pepper remaining ¼ of the pesto on top.

STUFFED CHILLI BEEF CAPSICUM ON SHREDDED CABBAGE

2 tsp cayenne pepper (optional for extra heat) 1 tbsp sea salt

Makes: 4 portions

1 tsp ground pepper

Ingredients 2 tbsp olive oil/coconut oil 1 large white onion, diced 2 garlic cloves, minced 1 red chilli, finely chopped 450g good-quality lean beef mince 2 tbsp smoked paprika

2 tins diced tomatoes 400ml cold water 1 tin kidney beans, drained and washed well 20g parmesan, finely grated (optional) 4 large capsicums, halved and deseeded 400g raw white cabbage, finely sliced ½ bunch coriander leaves (to serve) Directions 1. Place a large saucepan over a medium heat and add oil. Add onion, garlic and chilli, cook for five minutes. 2. Place beef mince, smoked paprika, cayenne pepper (optional), sea salt, pepper and heat for five minutes until beef is almost cooked through.

Protein | 10.15g Fa

t | 1.35g Carbs

6. Place in the oven for 30 minutes. Check after 30 mins by cutting through chicken to ensure it is cooked through. Leave to sit for five minutes. The tasty juices should run out of the chicken (save this for the butter bean mash). 7. In a large frying pan, add half the juices from the chicken and two tsp sea salt. Add butter beans, gently heat for three to four minutes and toss butter beans in cooked chicken juice. 8. Take off heat and squeeze with fresh lemon. Mash with potato masher, add remaining chicken juice and season to taste. 9. Evenly distribute mash onto four plates or Tupperware pots and top with cooked chicken. Add fresh basil leaves to garnish. 3. Add tinned tomatoes and cold water, stir well and bring to the boil. Turn heat down to a gentle simmer. Leave to simmer for 35 minutes until sauce has reduced. 4. Preheat oven to 180°C. 5. Add kidney beans to saucepan and bring heat up to medium/high. Cook for a further 15 minutes until sauce has thickened. 6. Place capsicum halves (facing up) in a roasting tray. Spoon chilli mix evenly into capsicums. Scatter with parmesan (optional). Cover with foil. 7. Place tray in oven for 25 minutes, remove foil and then place back in oven for five minutes to crisp up cheese. 8. Evenly distribute finely chopped cabbage on four plates or containers, place two stuffed capsicums on each cabbage bed. Garnish with coriander to serve.

Nutrition per serving: 1070kJ | 26g Protein | 5.5g Fat | 19.8g Carbs

Mar/Apr 2017

Men’s Muscle & Health

NUTRITION

QUICK CHICK RED CURRY WITH QUINOA Makes: 4 portions Ingredients For the curry 2 tbsp olive oil 1 large white onion, peeled and diced 100g good-quality red curry paste 200g button mushrooms, sliced 1 (400ml) tin coconut milk 700g free-range chicken thigh fillet, deboned and skinless, finely sliced 2 limes For the quinoa 2 cups quinoa 6 cups cold water 1 pinch of salt 4 cups spinach or rocket, washed Directions 1. In a large frying pan, heat the olive oil over a medium heat, add onions and let them sweat for five minutes. 2. In a medium saucepan, add quinoa, cold water and a pinch of salt. Cook on medium/high and bring to the boil. Once boiling, bring down heat to medium to simmer for 15 minutes until all water has been absorbed and quinoa is soft. 3. Add red curry paste to the large frying pan, stir well with the onions. Let it fry for five minutes until fragrant. 4. Add mushrooms and fry for two to three more minutes before adding the coconut milk. Stir well while bringing to the boil. 5. Add chicken thigh, cover in coconut sauce. Cook for a further seven to 10 minutes. 6. The quinoa should be ready by now. Squeeze one lime over the top, stir, then set aside to serve into portions including a cup of spinach/rocket for each portion. 7. Curry should be ready (double check chicken). Evenly distribute per portion. Squeeze one lime over to finish. MMH

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Menâ&#x20AC;&#x2122;s Muscle & Health

Mar/Apr 2017

SOCIAL DYNAMICS

CHIMPS VS GORILLAS The battle of the breeds.

Photo: Shutterstock.com

WORDS SCOTTY ‘THE ROCK-APE’ McKAY

SCOTTY ‘THE ROCK-APE’ McKAY At 29 years of age, Scotty is a man who has spent far too much time on trains, planes and buses not to use observational findings to his benefit or amusement. Having worked along the Gold Coast and in Brisbane as a senior civil design engineer, he’s been fortunate enough to find consistency in work to enable his passion for bodybuilding and fitness coaching. It would seem that growing up as a ‘ranga’ only provided two options for survival in society: be a fast runner or a good fighter. It would appear as though he’s found a third avenue to survive the modern-day muse that is fitness and social media: to get big. He’s been a competitive bodybuilder in the NABBA/WFF for six years now and also a master trainer/representative for Cyborg Sport. Having been raised by a former IFBB Pro, known also as ‘Mum’, it’s been a great run into a lifestyle that’s become second nature.

Mar/Apr 2017

Men’s Muscle & Health

SOCIAL DYNAMICS

ehold the majestic ape. His posture and stance are a dictation of either physical or mental stature. Just like the weight plates he’s loading on the equipment, he is thick, heavy and very plain. But is he? This species is often stereotyped in one of two ways.

1. GORILLA: The savvy, mad scientist with knowledge exceeding that of a compound pharmacist, dispensing vitamins as well as knowledge from his duffel bag.

2. CHIMPANZEE: The caveman-like Neanderthal attempting to attract suiters by inboxing appendage pics/nudes to the masses in the hope of finding his primitive equal (we all know this guy).

Falling trap to adoption of these dynamics has created the diverse fads and stigma bred from a metaphorical ‘fork in the road’. Whether you’re a weight-room tourist or avid lifter, MMH ’s resident ‘Rockape’ is here in brief to distinguish which breed of ape you’re dealing with.

Photo: Shutterstock.com

LATE-NIGHT GYM SESSION

GETTING IN NUTRIENTS

Chimp: Posts a 10pm Saturday selfie in the gym that says he has a goal… but also no girl or ability to multitask life due to narrowed vision and an unenthused look that contradicts his intended vibe.

Chimp: He asks not to be judged or compared on things he does yet posts photos for gratification; often uploading photos of his meals for comment or scoring like a MasterChef contestant.

Gorilla: Posts a gym selfie without hash-tagging phrases like #gettingitdone or #mykindofbar with a reference to what time was chosen to train. People care less about how fit you are at a time when they’re most likely out enjoying life.

Gorilla: He uploads photos of himself eating food not found in the perishables section.

PUTTING AWAY GYM EQUIPMENT

WHEN A PHOTO IS BEING TAKEN

Chimp: Walks away from the rack or press leaving a solitary plate on either side to delay the onset of fatigue for upcoming exercises in the hopes of benefitting the next operator.

Chimp: Where egos compete in competitions unbeknown to other participants, he strikes a comparison pose or classic subtle bicep flex while his friends unexpectedly just smile and look relaxed.

Gorilla: In a time where men pay others to mow lawns, body corporate changes light bulbs and the doors automatically open for women at stores and on cars, he’s the guy who unloads others’ equipment in a gym that’s occupied 50 per cent by women.

Gorilla: Stands marginally in front of everyone else, leaning into the camera to block the guy behind him pointing with bicep tensed.

LOOKING FOR A GYM BUDDY

LIFESTYLE CHOICES

Chimp: Posts a notice and offer to friends and followers that he’s hitting delts, knowing damn well he’s training alone but wants to see how many bottom feeders he has at his disposal.

Chimp: When gym is life and he wants the unconcerned to acknowledge his lifestyle, he changes his family name to 'fit' or 'muscle' (even if just on social media).

Gorilla: There is only one King Kong. He doesn’t ask the flock of randoms he added on Facebook after becoming single to help him. He texts the one or two guys he trusts that won’t overcompensate a spot or let him throw his ego into sets.

Gorilla: Keeps his last name.

The gorilla, as it would appear in the wild, is the alpha amongst its peers. His raw nature is a calculation of dominance and experience that sets him apart from fellow iron-lugging primates. MMH MENSMUSCLEANDHEALTH

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MENSMUSCLE

Men’s Muscle & Health

Mar/Apr 2017

CAREER PROFILE

NOT YOUR AVERAGE MENTAL HEALTH DOC Meet Dr Kieran Kennedy, a hybrid of mental health doctor and fitness competitor. WORDS KIRSTIN CUTHBERT | IMAGES PHILLIP RAYMOND HOST

Mar/Apr 2017

Menâ&#x20AC;&#x2122;s Muscle & Health

CAREER PROFILE

he easy road was never a path Dr Kieran Kennedy wanted. Going through medical school and graduating as the top student in psychiatry, while also pursuing fitness and bodybuilding goals of his own, there’s no doubt this guy lacks some serious drive, discipline and passion. Kieran found his chosen career while at university. He always knew helping people was what he wanted to do most so when he discovered psychology, everything just clicked. “I wanted to become a doctor and specialise in the brain, mental health and helping others live more inspired, happy lives,” he says. Kieran is now well on his way to becoming a psychiatrist, but it hasn’t come easy. “A career in medicine is a definite whirlwind — my life is full on and always on the go,” he says. “Our hours and responsibilities can be tough, but this makes putting in the grind to make sure I keep up with my fitness and bodybuilding goals, study and career progression all the more rewarding.”

“I decided to make a conscious effort to prioritise some time each day for my own health and wellbeing, and training quickly became a passion that I looked forward to every day,” he says. “It was great having some active downtime just for me and I got a massive buzz from

“HAVING A CHANCE TO MAKE SOMEONE’S LIFE A LITTLE MORE INSPIRED OR EVEN JUST A LITTLE BIT HAPPIER THAN BEFORE I MET THEM IS MASSIVELY R E WA R DING A ND CONTINUES TO FUEL MY PASSION FOR MY CAREER EVERY DAY.”

Kieran found a love for training during early medical school. He was feeling stressed, unhealthy and lacked confidence, and weights were just the thing he needed to get his mind on track. “Hitting the books outweighed physical health and training for a long time,” he says. “My diet was often all over the place with a lot of processed food, late night study treats and boozy uni nights, and looking back now, I definitely took my body and health for granted.”

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Once starting up at the gym Kieran noticed quickly that as well as feeling fitter, stronger and healthier in his body, he was more relaxed, less anxious and slept better too.

the physical activity after hours of study or ward rounds, and that’s still a feeling that drives my passion for training and fitness today.” To date, Kieran has competed in three bodybuilding competitions across three different federations. There’s a fire inside him to compete again in the near future and this helps to keep him on track with his fitness goals when times get tough. “Coming through medical school and then working as a doctor alongside making time for writing and my training and competing goals has meant I’ve had

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to make sacrifices and, at times, live life on a pretty military-like schedule,” he says. “But seeing it all coming out in the wash really makes the hard graft worth it. “Early on I struggled with a lot of selfdoubt and low confidence too, and often found my biggest enemy when it came to putting myself out there and really going for my goals was myself. “Learning to back myself and put myself out there, regardless of judgement or criticism, has been a huge learning curve and is something I’m proud of.” Kieran gained the confidence to not only back himself, but to find and purse his true purpose too. “Before my life in medicine and mental health I was definitely searching for my purpose and true calling, and it’s a truly awesome feeling to now know I’ve found it,” he says. “Getting to do something I’m passionate about every day is a real gift, and I think that’s made a huge difference to my whole outlook on life. “Working as a doctor in mental health is a fascinating career and it’s really humbling to get to spend my days talking to others about their lives, fears, hopes and goals. “Having a chance to make someone’s life a little more inspired or even just a little bit happier than before I met them is massively rewarding and continues to fuel my passion for my career every day.” The brain and human mind fascinate Kieran and he finds so many elements motivate him to push forward with his career ambitions.

Men’s Muscle & Health

Mar/Apr 2017

CAREER PROFILE

“I’M PASSIONATE ABOUT BREAKING DOWN SOME OF THESE STEREOTYPES AND SHOWING FIRSTHAND THAT BEING A FITNESS FANATIC OR BODYBUILDER DOESN’T HAVE TO COME SEPARATE TO A NATURAL AND BALANCED LIFESTYLE, GOOD MENTAL HEALTH OR DRIVE FOR A SUCCESSFUL AND REWARDING CAREER AND FAMILY LIFE.”

“Learning more about the brain and mental health is a huge motivator to do more in my career, as well as honing in my skills in the diagnosis and treatment of mental illness. “A growing drive to shift and change some of the stereotypes that surround talking and thinking about mental health, especially for men, is another huge motivator. “I’m increasingly motivated to push for a different view of us guys focusing on our mental health and happiness just as much as our one rep max or bicep size. “This goal really links up my career and fitness goals all in one!” One aspect Kieran is particularly fascinated by is bridging the boundaries between mental health and fitness. “People are often really surprised when they see and hear about my fitness goals

Mar/Apr 2017

and competing alongside my work as a doctor,” he says. “There are a lot of stereotypes out there about those in the bodybuilding and fitness world, and those in medicine and mental health. “I’m passionate about breaking down some of these stereotypes and showing first-hand that being a fitness fanatic or bodybuilder doesn’t have to come separate to a natural and balanced lifestyle, good mental health or drive for a successful and rewarding career and family life.” If you’re yet to go after your career goals, this dedicated doctor has a bit of advice for you. “Having a clear direction and goal in mind is key,” he says. “To really succeed in any career, I definitely believe it’s all about intention and taking control.

Men’s Muscle & Health

“Working out what you want (and what you don’t want), when you want it and how you’re going to get it not only sets things up to be achieved but, just as importantly, gives that sense of drive and direction as it’s all happening. “Choosing a career that you’re really passionate about is obviously the name of the game because our careers are such an important part of our lives. “Having something that’s not just a job but part of your life is pivotal.” Kieran is currently on his way to becoming a consultant psychiatrist. He will continue breaking boundaries and advocating for mental health within the health and fitness worlds while pushing further with his natural bodybuilding goals too. To get to where Kieran is today has taken a lot of hard work, many sleepless nights and a huge amount of discipline, but there’s no other way he’d have it! MMH

CAREER PROFILE

KIERAN’S DIET I keep things fresh, natural and unprocessed when it comes to diet, and like to have things prepped and ready so a meal is always on hand when I’m working or out and about. I make a point of regular refeed meals and a few good desserts now and then too. Meal 1: 1 cup oats microwaved and mixed with chocolate protein power, half a cup of frozen berries and a handful of almonds along with an apple and five scrambled eggs. Meal 2: Half a cup of sweet potato along with around half a large chicken breast (roughly 140150g) and a big salad. Meal 3: Half a cup of microwaved oats or rice along with half a large chicken breast, 2-3 raw capsicums sliced up (my favourite), some green veggies and a small handful of almonds or a tablespoon of peanut butter. Meal 4 (post-workout): 1 cup microwaved oats mixed in with a scoop of protein powder, followed by around half a cup of sweet potato plus half a large chicken breast, a lean beef steak or a large fillet of white fish and a big salad. Meal 5: Half a large chicken breast or fillet of fish along with a stir-fry of chopped up mushrooms, tomato and onions. Meal 6: If I’m still a bit peckish I’ll have a few good handfuls of some natural popcorn along with some almonds or peanut butter.

KIERAN’S WORKOUT WEEK Monday: 30 minutes fasted cardio in the morning. Tuesday: 30 minutes fasted cardio in the morning; chest and triceps in the evening. Wednesday: Back and biceps in the evening. Thursday: 30 minutes fasted cardio in the morning; shoulders and abs in the evening. Friday: Legs in the evening. Saturday: 30 minutes fasted cardio in the morning. Sunday: Weights session of lighter weight compound upper/lower body exercises.

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HOW DOES STRESS AND JAW PAIN CORRELATE? Problems that can occur with most used joint in the body. WORDS MICHAEL CHAN

elieve it or not, the joints which make up the jaw are one of, if not the most, commonly used joints in the entire human body. Have a think about it for a second; every time you eat or speak you are using your jaw. Even while curling a dumbbell, your jaw is likely to be engaged in some capacity as you strain to defeat that last repetition. Nevertheless, the jaw receives very little attention when it comes to issues relating to it. As a populous, we are simply unware of the signs and symptoms of jaw dysfunction (formally known as or temporomandibular dysfunction or TMD for short)..

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HEALTH

WHY DONâ&#x20AC;&#x2122;T YOU HEAR MUCH ABOUT JAW PROBLEMS OR TMD? Most people who have jaw dysfunction can still move, sit, stand, walk, work, drive a car and wash the dishes. In fact, jaw dysfunction is prevalent in 40 to 60 per cent of the population1. To put it simply, dysfunction of the jaw does not usually stop a person from moving about their day, so we are often oblivious to it. Not only that, people are generally not vocal about their facial pain coming from their jaw. They tend to seek professional attention only once they have begun to experience the more severe symptoms associated with the advanced stages of jaw dysfunction e.g. locked jaw.

As a physiotherapist, I treat people every day for common problems such as back, neck, shoulder, hip or knee pain. People experiencing back pain, for example, often suspect there may be an issue with their back. People with knee pain often assume they may have an issue with their knee. Get the idea? Conversely, people with facial pain are seldom aware they may have an issue with their jaw, and often dismiss or simply accept the problem due to a lack of knowledge. It is common for jaw dysfunction to linger and worsen over a period of many months or years before a decision is made to seek professional help from a physiotherapist, dentist, GP or surgeon. Also, a huge factor in the development of TMD (unlike most other joints in the body) is stress itself, which we will discuss in more detail.

EIGHT COMMON SYMPTOMS OF TMD Some of the most common symptoms of TMD in the average adult male are: 1. clicking when opening or closing the mouth Photo: Shutterstock.com

2. difficulty opening the mouth wide 3. pain with eating (especially hard foods like apples) 4. episodes when the jaw becomes locked 5. pain in or near the front of the ear 6. headaches 7. neck pain, and 8. fear of meal times. By the time I meet these patients, they usually have been carrying their jaw problems for many months or even years! So, it is important for you to look out for these symptoms, before they progress into the more advanced stages of jaw dysfunction. WHAT IS THE LINK BETWEEN JAW PROBLEMS AND STRESS? There is a high correlation between stress and jaw dysfunction. Me c h a n ic a l ly sp e a k i n g , s t re s s subconsciously causes us to clench more frequently than usual, which creates more pressure within the jaw joints. Overtime, this leads to poor control of the muscles which are responsible for opening and closing the mouth. If left unchecked, our brain (which controls these muscles) loses its ability to remember the correct position and movement of the jaw. The first sign of this is usually a clicking jaw, which does not cause pain. In addition, the physical effects that stress places on our posture (including the muscles of the shoulders and neck), affects the actual MENSMUSCLEANDHEALTH

muscles controlling the jaw causing further compromise. A common scenario is an adult male complaining of facial pain especially in the mornings. After a thorough assessment, we discover an underlying jaw problem as well as very elevated levels of stress commonly associated with issues surrounding family life and work in particular. This elevated stress subsequently causes excessive clenching at night during sleep. In the morning they tend to wake and immediately feel the aftereffects but cannot seem to figure out the cause. Simply put, the more stressed you are, the more likely you will develop jaw problems. In all my years of treating TMD, the

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single greatest link my patients share is an elevated level of stress (and sometimes even anxiety). Obviously stress is unavoidable in life, and we all experience varying degrees of it, however, it is these elevated levels of stress which are responsible for a large proportion of the facial pain and jaw dysfunction many patients experience. Another common scenario is an adult male who presents with jaw dysfunction, who also displays a Type A personality. Type A personalities can be competitive, ambitious, impatient and aggressive 2 . They are more prone to stress-related illnesses such as chronic heart disease. This assumption can also be applied to stress-related jaw problems.

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Photo: Shutterstock.com

HEALTH

FIVE PRACTICAL WAYS TO DECREASE THE RISK OF TMD From a technical point of view, there are many strategies which can easily be employed to decrease the risk, or prevent the onset, of jaw dysfunction. Undoubtedly, minimising exposure to elevated levels of stress is paramount; seek professional help if required in order to manage stress and anxiety.

1. When sitting, avoid resting your face or chin on the palm of your hand. 2. If possible, try not to sleep with your hand directly under one side of your face. 3. Stop chewing gum repetitively on one side. 4. Have regular check-ups with your dentist.

However, there are some very practical strategies to help keep your jaw healthy by preventing situations which load up the joint unnecessarily. I have listed my top five strategies to help minimise jaw dysfunction.

5. Maintain good posture (see below).

DO I NEED TO MODIFY MY WORK OUT AT ALL? Not necessarily. However, it is a good idea to minimise the amount of clenching, especially during power sets. If you are unaware or uncertain if you are clenching, ask yourself “Does my face feel tired after a workout?” or “Do I have a headache after a hard workout?” This can indicate you may have been excessively clenching. Also, during your workout, make sure you concentrate on muscles which support your posture. Poor posture can cause your neck to stoop forward. This leads to the muscles which open the jaw to be in an unnaturally stretched position which will, in turn, affect how the jaw moves. The postural muscles which you should include in your workout are the: • rhomboids • latissimus dorsi • upper and middle trapezius, and • rotator cuff. FOR MORE INFORMATION Visit www.toptotoe.com.au/jaw-faqs. Alternatively, patients can speak to their trusted GP or dentist. If required, they may refer you to a maxillofacial surgeon who specialises in TMD. MMH References 1.

Okeson JP. Management of Temporomandibular Disorders and Occlusion (ed 3). St. Louis

Friedman, M., & Rosenman, R. H. (1974). Type A behavior and your heart. New York, NY: Knopf.

MICHAEL CHAN Michael has been a physiotherapist since 2003, and is the owner and director of Top to Toe Health, an award-winning allied health clinic located in the eastern suburbs of Melbourne. They are leaders in physical health and incorporate a team of physiotherapists, podiatrists, dietitians, exercise physiologists and remedial massage therapists. For more details visit www.toptotoe.com.au or www.facebook.com/toptotoehealth

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INSPIIRATION

Photo: Micah Sulik

HEY NICK, CAN YOU BEGIN BY TELLING US WHAT LIFE WAS LIKE BEFORE YOU STARTED TRAINING AND HOW YOU FOUND YOUR LOVE OF IT? My life before training was average. I didn't know what my purpose was and I was super self-conscious about my disability, as well as being out of shape. I knew I wasn't working towards my full potential. I started wrestling during my junior year in high school. I actually amputated some of my shorter arm to be able to wrestle. I went from junior year wrestling JV (junior varsity) to senior year as the varsity 106lbs (48kg) spot.

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I would have gymnasiums filled to watch me wrestle. I wasn't very good and didn't understand why. That’s when I realised the impact I had on people. Parents and kids would come up to me and say I changed their life; just by seeing me on the mat, these kids were then trying sports they didn't think they could do. I finally found my purpose. YOU HAVE REALLY FOCUSED ON BECOMING FITTER AND STRONGER. WHY IS THIS? I look at being healthy and fitness as my duty. I do it for those who can't. I’ve been put in the situation where I can get to the gym independently and live a healthy lifestyle so I'm doing it for the kids and adults who are confined to hospital beds and wheelchairs for the rest of their lives. They would give up everything and anything to feel healthy, to feel active. So I do it for them.

INSPIRATION

NO LIMITS Born with Hanhart syndrome, Nick Santonastasso’s parents were told his mobility would be limited. The rare birth defect left Nick with no legs, an undeveloped right arm and a left arm with one finger. Nick chats to MMH’s Assistant Editor Kirstin Cuthbert on how he doesn’t feel limited at all; in fact, he is doing more with his body and mind than some people do with a full set of limbs.

I LOOK AT BEING HEALTHY AND FITNESS AS MY DUTY. I DO IT FOR THOSE WHO CAN’T. I’VE BEEN PUT IN THE SITUATION WHERE I CAN GET TO THE GYM INDEPENDENTLY AND LIVE A HEALTHY LIFESTYLE SO I’M DOING IT FOR THE KIDS AND ADULTS WHO ARE CONFINED TO HOSPITAL BEDS AND WHEELCHAIRS FOR THE REST OF THEIR LIVES. THEY WOULD GIVE UP EVERYTHING AND ANYTHING TO FEEL HEALTHY, TO FEEL ACTIVE. SO I DO IT FOR THEM.

NICK’S MEAL PLAN 3 to 3.5L of water daily. Breakfast: Protein pancakes or protein bar, 1 scoop whey and 1.5 tbs almond butter. Meal 2 and 3: Regular meals with roughly 30g protein, 36g carbs and 5-9g fat. Post-workout: 1 scoop whey protein and a doughnut or 1.5 Pop Tarts (Nick is bulking at the moment). Dinner: Regular meal with 1.5 tbs almond butter.

HOW DO YOU FEEL ABOUT LIFE NOW COMPARED TO WHEN YOU DIDN’T KNOW YOUR PURPOSE? I feel like a new person. From getting in shape to the huge movement of supporters we have accumulated, I now have a confidence instilled in me that I wouldn’t have ever had without them. I set out to achieve all these amazing things to show people no matter the situation, you can have anything you want in this world as long as you work hard enough for it.

NICK’S WORKOUT WEEK “Over time using trial and error I have adapted a pretty good workout plan with a bunch of exercises that help me hit every part.” Monday: Bis and tris Tuesday: Chest Wednesday: Shoulders Thursday: Back

At first this was just a journey to look good and feel good and to land the best fitness magazine covers, but now it’s so much more. My supporters, friends and family have helped me gain so much confidence that I'm getting on my first men’s physique stage to compete in 2017.

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Friday: Legs (Nick has created his own lower-body routine) Weekends: Maybe double-up on a body part but always one rest day

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INSPIRATION

I love motivating people. I'm impacting people all over the world and they share the same passion as me. It’s all about giving value to others and helping everyone. If I can do that by simply living my life and doing what I love, well, you can't beat that. WHAT KIND OF CHALLENGES HAVE YOU OVERCOME IN YOUR LIFE? I have overcome basically life challenges. Life continues to throw challenges at all of us. I am used to coming up to a challenge and figuring out a way to adapt and a way to get it done ‘Nick’s way’. This has been my whole life, so the only thing that has changed about me is that I greet challenges now rather than run away from them. Nick’s way comes from something my parents said to me as a young boy and now I live by it.

Photo: Matthew Pasquarello

"You know Nick, the world’s not going to adapt to you, you're going to have to adapt to the world and figure out how to do things Nick’s way." WHAT IS THE NUMBER ONE LESSON YOU HAVE LEARNED ABOUT HEALTH AND FITNESS THROUGH YOUR TRAINING? The only competition is with yourself; be the best possible version of you. Also, you'll never know enough about health and fitness; there is always more to learn or to critique. WHAT ADVICE WOULD YOU GIVE TO MEN WANTING TO GET INTO THE BEST SHAPE OF THEIR LIFE? Do you really want this? Because if you really want it, like you're saying you do, then you should be obsessing over your health goals. This isn't easy stuff but remember those who can’t do it. Leave your ego and drama at the door. Nowadays the bodybuilding and fitness community is everyone judging others and who is bigger and richer than the next. Don't be like them; restore that brotherhood of the Golden Era bodybuilding, where the only thing you should be doing in the gym is lifting and helping others lift better.

STATS Name: Nick Santonastasso Location: Bayville, New Jersey, US Occupation: Motivational speaker Height: 102cm Weight: 34kg

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INSPIRATION

Photo: Matthew Pasquarello

CONNECT WITH NICK

YouTube: NickSanto534

Instagram: nicksanto534

WHAT WOULD YOU LIKE TO SEE CHANGE IN THE HEALTH AND FITNESS INDUSTRY? Give props to where its due. The fitness industry gives nothing to these disabled athletes that are more shredded than the guy on a fancy fitness cover. If you compare a sponsored athlete’s pay to a sponsored disabled athlete’s pay, it’s pretty trash. I can't wait for the day I open all the doors for every kind of athlete because I will. We’re just getting started.

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Facebook: NickSantonastasso

WHAT HAVE YOU GOT IN STORE FOR THE FUTURE NICK? The future is endless and the opportunities are endless; modeling with the top fitness and fashion models and speaking at soldout seminars. I’m also preparing for a 2017 men’s physique competition. I live by the quote “Be obsessed or be average” by international speaker and business innovator Grant Cardone. It drives me to be the furthest thing from average. MMH

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TRANSFORMATION

LEAVING HIS MARK How health and fitness changed Reece McGrath’s life. WORDS KIRSTIN CUTHBERT | IMAGES HAFTON PHOTOGRAPHY

STATS Name: Reece McGrath Age: 26 Location: Brisbane, QLD Occupation: Personal Trainer Height: 181cm Weight before: 78kgs Weight now: 87kgs

eece McGrath always felt he was the smallest, weakest or slowest in his team growing up. While he kept active, he didn’t know how to push himself further to do more and be more.

“When I first moved to Brisbane, I remember driving up our street for the first time and we drove past a big gym facility that was having its grand opening,” he says. “I was simply amazed.”

He grew up in the small town of Tully, North Queensland, and upon moving to Brisbane, he found the motivation he was in need of.

“Even though my drive to start training was high before moving, there were very limited to no facilities to actually start my training journey.”

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Reece started looking into bodybuilding magazines shortly after and became interested in lifting weights. Since then, training has helped him in so many ways. “I honestly feel like a different person. I think training reflects a lot on your persona outside of the gym. Before I

TRANSFORMATION

started training I was very timid and shy, not a bar of confidence in the world,” he says. “Now my motivation for life is at an all-time high. I have the courage to take on things I never would have dreamed of and I believe all of this is due to taking my training seriously.” One of the things Reece had the courage to take on was a career in the health and fitness industry. He is an international personal trainer and spends his days doing what he loves.

“Continually try to better yourself, you will never know everything in this industry so always be open to listening to others so you can continue to grow and learn,” he says. “Also, trust the process and enjoy and embrace the journey you are on — every training session. Every meal is getting you one step closer to your dream physique. “If you are only training purely for the end result, it will be a painful ride.”

“I was able to turn my passion into my line of work; very few people in the world get to do this,” he says.

Reece is inspired by the legendary Greg Plitt (RIP) and uses him as an industry role model.

“I am very grateful that I have created the opportunity. Every day I get to help others achieve goals in their own training journey which is a great feeling.”

“Before I even had my first training session I was watching Gregg Plitt’s videos online, I just loved his hard-ass attitude towards life,” he says.

While Reece admits he’s been through quite a lot in his personal life and this has, at times, caused breaks in his training, he used these as learning experiences.

“The amount he has achieved in this industry is unbelievable, it is something that I strive for and will look up to as long as I am in this industry.”

“This is where you learn from your past. Everything you go through in life makes you a stronger person and when you learn to channel those speed bumps into bettering yourself, to increase your motivation, your mindset and work ethic, you will come out a much better person!” he says.

Looking back on when he was 16, Reece says if someone told him he’d be doing the things he’s doing now, he would have never believed them. But he knows now that anything is possible.

He also surrounds himself with people who live and breathe training so he finds he is always able to be picked up and pick up others whenever times get tough or motivation levels are low.

“In 20 years of time I want to look back and have something to be proud of and show my grandkids one day. I don’t want to say I could have done this or I could have been that.

For men looking to better themselves in the fitness industry or their training, Reece says to treat it all as a journey.

“I am terrified of not leaving some form of mark or achieving something.” MMH

“Anything you want in life is achievable if you are willing to put in the work and commit yourself 100 per cent,” he says.

REECE’S MEAL PLAN Breakfast: ‘Raspberry ripe smoothie’: 80g oatmeal, 250ml almond milk, 50g raspberries and 30g chocolate protein. Morning tea: 4 rice cakes, 4 tablespoons cottage cheese and 100g salmon. Lunch: 250g chicken breast, 1 cup steamed vegetables and 150g basmati rice. Pre-workout: 200g white potato and 30g protein powder. Dinner: 250g lean rump steak, 400g sweet potato and 1 cup steamed vegetables. Dessert: 200g Greek yoghurt and 30g protein.

CONNECT WITH REECE Facebook: reecemcgrathfitness Instagram: reecemcgrathfitness

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MONEY

Why you don’t need $1 million to retire. WORDS SCOTT PAPE

’m going to lay out for you what I call the ‘Donald Bradman Retirement Strategy’. It’s called this because it’s built on the expectation that you’ll still be confidently at the crease when you’re 100 — not out! Strap your pads on. Grab your bat. It’s time to take a swing at the biggest fear people have. “You need $1 million in retirement,” says most financial planners. “$2 million might not even be enough,” wrote a financial planner in the newspaper recently. If you’re in your 50s these retirement figures will likely scare the bejeezus out of you. After all, the average Aussie couple retires with $200000 in super. Let me be clear: you do not need a million dollars in super to retire. A million dollars is way above what you actually need. At a minimum, you need a paid-off home, plus:

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• Couples: $250000 in super, and • Singles: $170000 in super. Make this your ‘retirement number’. To be clear, this is the number you need to nail before you even think about retiring — and that’s in addition to owning your own home outright. So how much dough does a comfortable retirement cost? According to the Association of Superannuation Funds of Australia (ASFA): $59000 a year for couples and $43000 a year for singles. At this point you’re thinking, ‘Does this plan of yours involve me holding up convenience stores with cricket bats? Because I can’t see how my $250000 will afford me a $59000 per year lifestyle’. Let’s head to the crease.

Photo: Shutterstock.com

THE DONALD BRADMAN RETIREMENT STRATEGY

Photo: Shutterstock.com

MONEY

RULE 1: YOU MUST HAVE THE BANKER OFF YOUR BACK

RULE 2: NAIL YOUR NUMBER

This strategy only works if you retire debt-free... as in no mortgage. Even better, the Age Pension doesn’t take into account the value of your family home. (Which means that, theoretically, James Packer could cash in his chips when he’s older, buy a $7 billion home and collect the Age Pension.) You need to own your own home — debt free — before you retire.

You can’t retire until you’ve nailed your retirement number as a minimum (more money is better): $250000 in super for couples and $170000 for singles. Hang on, what’s so special about these numbers?

RULE 3: NEVER, EVER RETIRE It’s said that the two most dangerous years of your life are the year you’re born and the year you retire. Well, it looks like you made it through the first one, so let’s talk about the second. The golden rule of retirement is... keep working. That doesn’t mean you have to keep your existing job (especially if you’re a tiler with dodgy knees). You can do something less labour intensive — just a day or so a week, and it doesn’t need to be every week. Work is good for you; retirees who continue doing some kind of parttime work are found to be the happiest and the least likely to suffer depression. Why not use the skills you’ve honed over

This is the maximum dollar amount of assets (excluding your family home) that you can have and still get close to the maximum rate of Age Pension. At the time of writing, the maximum rate of Age Pension is $34252.40 per year for couples and $22721.40 for singles. And it will get you 60 per cent of the way towards your comfortable retirement number on its own. Think of this as your safety net; it’s guaranteed by the government, it’s indexed twice a year to keep up with inflation and it will be paid until the day you die.

your career to do some useful work? I meet so many Uber drivers who are well-to-do retirees who don’t need the money — they just like chatting to people and earning their keep at the same time. And better yet, if you do work, the government will bend over backwards to help you. Once you reach pension age, you’ll not only be able to draw a tax-free pension from your super, but in addition a couple can earn up to $28974 each without paying a cent of income tax (singles can earn $32279 per year). Yet what if your advisor says, “You’re a winner, you don’t have to work another day in your life.” I say work anyway, even if it’s a day a week. The biggest mistake you’ll make with your retirement is to give up working. Let’s take

a final look at the retirement scoreboard, after you’ve applied all three rules. 1. You’ve paid off your home. 2. You’re getting the Age Pension of $34252.40 (per couple) a year, indexed for life. And you’ve got $250000 in super. (This will pay you a tax-free income of $12500 a year.) 3. You and your partner each work just one day a week to bring in a combined $20000 a year, completely tax free. Total: $66752. That’s almost $8000 more than you need for your comfortable retirement! Ka-ching! MMH

Edited extract from Scott Pape’s new book, The Barefoot Investor: The only money guide you’ ll ever need (Wiley $29.95), now available at all good bookstores and online at www.wiley.com

SCOTT PAPE Scott has been voted Australia’s most trusted finance expert. He’s the money guy for Triple M, and writes two weekly national newspaper columns. He has advised AFL and NRL teams about money, and consults to the Australian government on financial education in schools. Scott lives on a farm in country Victoria with his wife, two sons and two dogs.

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MOTIVATION

EXCUSES OR WORDS GEOFF EDWARDS

YOUR CHOICE!

CHECK OUT THE EXCUSES LIST

RATE YOUR FOCUS

When you identify the excuse that you typically use, you can create a no-tolerance policy for listening to your excuses. Otherwise, we accept a lower standard that we don’t deserve. Some of the most common excuses include:

To move away from excuses and towards empowering yourself, let’s check out what’s happening with your focus. It could be one or more of these things.

• “I don’t have enough time” • “I don’t have enough money”

• You feel like you’re on an endless treadmill going nowhere.

• “The right resources are not available to me”

• You often feel you don’t have any time for yourself.

• “My environment/culture doesn’t support this type of goal”

• Sometimes you feel as though you have lost sight of who you are.

• “It’s hard”

• You feel unprepared and pressured from too many priorities.

• “Next year will be better” • “I don’t want to do that” • “It’s really okay the way it is” • “Everything is great now, why change or why work so hard for something different?” and • “I’m afraid I might fail or this is too big to take on so I should just stop now.”

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• It seems there is never enough time in the day.

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• You are tired of working hard and not creating enough income. • You have trouble staying focused and motivated. • There is no time for outside interests and hobbies. • You have missed many important family events because of work-related time pressures and responsibilities.

Photo: Shutterstock.com

xcuses keep us complacent and in our comfort z on e ; t he y result in a lack of drive and energy and our goals aren’t achieved. What would you sooner be doing? Well, I am sure you want to live your best life, so read on.

MOTIVATION

• It sometimes feels as though you never have a chance to catch your breath. • You wonder why others achieve so much with little effort while you work hard.

Based on acknowledgment of any one or number of these being true, I think you would agree you have good reasons for a change.

• You can’t remember the last time you read — and finished — a book. ENERGY PERSPECTIVES

Photo: Shutterstock.com

There are a number of situations which can lead to low energy and vitality that add to the excuses list, including medical, lifestyle-related circumstances or emotional concerns and stress. Also, it is important to look at how you are living right now. What are you doing that your conscience disapproves of? Are you badmouthing people behind their backs? Are you being insensitive to others in need? Are you doing work that bothers your conscience? Do you place energy into stories which are not the real truth? Do you pursue unproductive friendships? Are you trying to control something that is not your concern? Your ability to use your own energy effectively is one of the most important

keys to your ultimate potential. Our energy systems are alive and intelligent. They know exactly what they need for perfect health and vibrant energy. When our energy systems are disrupted, blocked, slowed down or damaged, messages are sent to the conscious level that something is wrong and that imbalances need to be addressed. Generally, we are trained to look at the physical body rather than look at our overall energetic systems and what we need for perfect health. Everybody wants vitality, but in today’s complex and stressful world, few of us know how to capture it and keep it. That’s because real vitality is more than a matter of good sleep, vitamins and a walk in the park. Real vitality includes physical, emotional and spiritual factors.

Vitality comes from understanding how to tap into your energy source — how to clear any roadblocks to making that connection and how to master your flow of energy. We are all elite performers with amazing potential and the capacity to create change in our lives and in the lives of others. It is essential to manage your energy, what you consume and how you look after your body. Keeping track of all of this and noticing patterns and results will give you the success you deserve. So, take note of your energy levels and how they vary throughout the day, and how you can increase your energy through enjoyable exercise and proper nutrition and fluid intake.

BUILDING MOTIVATION Most people don't know what they want. They may think they do, but in reality, they don't. They don't want to be broke, have a boring job or be a disappointment to their families. Understanding exactly what you want is not the same as knowing what you don't want. If all you know is what you don't want, your life will have no focus. Envisage what you want out of your life and picture yourself where you want to be: 100 per cent fit and healthy, respected in your relationship or building a new business; what you envision, you will achieve.

Make sure your motivation is meaningful to you. If you do, you cannot go wrong because you will be set on the right course. Sometimes we hide what is meaningful to us to protect ourselves from criticism, or we just have not paid enough attention to it and remain unaware. It is so important to be consciously aware of what is important to you. Write down what is most important to you to be, do and have in your life. Then ask yourself why they are important to you and write these reasons down too. These powerful questions will make everything clear. MMH

GEOFF EDWARDS Geoff is an internationally accredited life coach with more than 25 years of coaching experience. He can support you on your journey to success with results that last. You can contact him via geoffedwards@bigpond.com or through his website www.geoffedwards.net or Facebook www.facebook.com/geoff.edwards2

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Y & FIT

has a distinctive accent and unique style and look to match. The fit gos, painting, travelling and spending time with her loved ones. Read more .

OCCUPATION: Sales & Marketing Manager, Athlete, Fitness Model & Trainer

NAME: Carmen Dicu AGE: 26 HEIGHT: 168cm HOMETOWN: Bucharest, Romania CURRENT LOCATION: Phoenix, Arizona

How do you stay in shape? As a competitor, I naturally spend a lot of time in the gym. But the key in any training regimen is a well-balanced diet. I like to indulge in delicious foods but also keep a balance bet ween competing and normal life.

What’s your favourite food? If were talking ‘cheat meals’, burgers and doughnuts are two of my all-time favourites. I swear, I could live on In-N-Out burgers if my trainer would let me!

What is your favourite body part to train and why? Glutes! They’re difficult to train, but well worth the pain! And if you ask me, who doesn’t want a nice butt, right?

What body part do you love most on a man and why? I like to feel safe, so I would say arms and chest are what attracts

MMHMAG

INSTAGRAM, TWITTER, SNAPCHAT & FACEBOOK: Beastchickk

me the most. These particular features on a man provide the best nook for cuddling… and I’m a big cuddler!

Describe your perfect night out. Hitting the gym together, getting a burger after and going home to play Xbox while we sip on red wine.

What characteristics do you most look for in a partner? Caring, intelligent and someone who can make me laugh… and also respects and cherishes me for who I am; good or bad.

If you could be anywhere in the world doing anything – what and where would you be? On a tropical island, secluded from the world. A place where I can enjoy great food, amazing company and just lay on the beach listening to the sound of waves all day long. MMH

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en’s Muscle & Health Magazine is the magazine for every man who wants to achieve success in the gym, at work and in life! In each issue, our team of leading athletes, personal trainers and coaches will provide you with exclusive training, nutrition and lifestyle guides designed to help you build the body and life you want.

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GEAR BOX

GEAR BOX OPTIMISE YOUR LIFE IRON-RICH SNACKING Straight from the ground and naturally harvested, Premium Tigernuts are dried with the sedge skin left untouched, just as mother nature had intended. Fibrous and chewy, the Premium Tigernuts are quite literally an all-natural ancient snack. Perfect for those with food allergies and health nuts alike, you can snack on these yummy delicacies throughout the day or use them in sumptuous, wholesome recipes. Tigernuts are an ancient tuber root vegetable that taste earthy and sweet, and are jam-packed with essential nutrients and antioxidants. They contain twice as much iron per serve as red meat, more potassium than beans, yoghurt and bananas and a high level of dietary fibre and vitamin E. Get snacking on this ancient wonder-food today! RRP: $14.99-$19.99 www.healthandharvest.com.au

FUEL YOU CAN COUNT ON Nuun is the newest way to help your body keep up with your mind. The electrolyteenhanced drink tablet is made using clean, ethical ingredients. Nuun Active is designed for f luid replenishment. When you’ve been sweating it out on a long run, Nuun Active will rehydrate you efficiently and facilitate faster muscle recovery. It’s common for people to drink too much plain water in extreme heat without replenishing their sodium levels; Active gives you the sodium you need, while rehydrating you at the same time. Simply add a tablet to your water bottle and enjoy the cleaner, healthier and more sustainable way of fuelling your body. Get real health benefits as opposed to a massive sugar hit. RRP: $10 tablets for $12.95 www.nuun.com

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THE ONLY BAG YOU NEED Tab uses a simple and innovative adjustment system that allows it to instantly expand or contract into its different sizes and configurations. With three size options, Tab eliminates the need to use and alternate between different sized bags, which is time consuming, annoying and often ends up in lost or misplaced items. You can adjust the bag anytime, anywhere and instantly. It’s light, water-resistant, durable, extremely functional and can be used as a hand carry, shoulder carry, sling or backpack. Get notified for when they launch by registering below. www.t-a-bag.com

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ULTRA-COMFORTABLE TEE The Men’s Mountain Designs Segment Short Sleeve Tee is crafted from an eco-conscious fabric blend that keeps you comfortable while you exercise or explore the outdoors. This tee also features a sleek design that maximises comfort and performance. Crafted from an eco-conscious fabric blend of recycled polyester and recycled coffee grounds, the Segment is naturally quick-drying, odour-resistant and moisture-wicking. You’ll also be protected from the sun thanks to the excellent UV protection provided by the fabric. All seams are flat locked to reduce chaffing and give you a better, relaxed fit. RRP: P:

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TUNA’S FLAVOURSOME TWIST John West has done it again with a tastebud-tingling new range inspired by authentic flavours commonly used in the street food of Korea, Malaysia, Indonesia and Thailand. The ‘Street Asian’ tuna range takes customers on an overseas adventure without having to venture much further than their local supermarket. John West has also recently completely overhauled their supply chain to become MSC certified, the world’s highest standard in sustainability. Each can of the four ‘Street Asian’ flavours is marked with a blue, MSC eco-label, signifying the tuna was caught using sustainable methods and is traceable from the oceans it was caught in to the can on supermarket shelves. RRP: $2 for a 95g can www.johnwest.com.au

SNOW-SEASON READY Gear up for snow season here in Australia or somewhere else in the world with Arc’teryx. The internationally renowned outdoor apparel specialists have developed the Atom LT Hoody for the action junkies among us. Designed for skiing, trail running, mountain climbing, cold weather backpacking and more, the insulation technology in the torso, arms and hood is the key to remaining comfortable during these activities. This lightweight insulated hoody is stylishly designed for a trim fit that still allows for maximum movability. With a range of different colourways, you can rest assured there is an Atom LT Hoody to suit your own personal style. RRP: $329.99 www.arcteryx.com

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Model: Joel Bushby | Photo: Dallas Olsen

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FAILURE IS NOT AN OPTION.

EVERYONE HAS TO

. – ARNOLD SCHWARZENEGGER

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