metnthh s34ysw

FEBRUARY 2020

BEAT ANY NEW YEAR 'S GOAL

POWER

How to Supercharge Your...

The Star of The Witcher on Going Full BeastMode

21 WAYS TO TURN SUNSHINE INTO MUSCLE

(VAT INCL) Namibia: N$60.00 Other countries: R62.50

9 771027 687000

HENRY CAVILL

R60.00

02268

Add50kgto YourDeadlift Masterthe Handstand Add8cmto YourArms HackYour BellyFat

WEIGHT LOSS MENTAL HEALTH MEAL PREP CAREER STYLE

RUN 5KIN 20MIN

PROMOTION

ShowUsYour Moves&Win R15000!

We’ve partnered with Shower to Shower Men to find SA’s best body-weight badasses and their fitness videos on Instagram. We want to see what you can do – whether it’s the perfect planche, mad muscle-ups or a flying Superman push-up, we just want to be inspired! Visit beastmode.mh.co.za for more info.

IT’S TIME FOR...

Real men. Unreal feats of fitness on Instagram!

ShowertoShowerMen BrandAmbassoder

@theadamdeane

Shower to Shower Men has unveiled il d b bold, ld ffresh h new packaging for both their aerosols and roll-ons, but it’s not just a packaging update. The revitalised range incorporates fresh new fragrances, improved formulations, and the introduction of anti-perspirant sprays for all day dryness and confidence. Extreme Fresh offers 48 hour protection with a cool masculine fragrance.

Take Fresh To The Extreme.

THE #MHBEASTMODE COMPETITION STARTS ON 1 FEBRUARY! Each month you could win an amazing Shower to Shower Men product hamper, R2 000 cash and be featured in Men’s Health magazine!

Visit beastmode.mh.co.za to enter.

HOW IT WORKS To enter your video (or someone else’s) into the #MHBeastMode competition, all you need to do is tag #MHBeastMode in the comments of any Instagram post. (Note: the account must be set to public.) That’ll put it into the BeastMode feed on our site beastmode.mh.co.za. We will choose our top three videos os for the month, month and then you vote for your favourite. The monthly winner receives a Shower to Shower Men hamper and R2 000 cash.

POWERED Then, at the end of four months, we’ll choo ose BY an overall champion who will earn the Beastmode 2020 title and R15 000 cash.

From the editors of Men’s Health magazine

O N LY

R95

ON SALE NOW

CONTENTS MEN’S HEALTH FEBRUARY 2020

COVER STORIES & FEATURES 36 BELLY OFF Michael Kan bounced back from addiction and built his dream body.

43 MIX N MATCH 13 wardrobe staples. 31 looks.

62 PITCH TO WIN Seal the deal, every single time.

85 THE ADVENTURIST Become a stand-up guy.

98 BEAT ANY NEW YEAR’S GOAL Craft the perfect plan and finish the year stronger than you started.

106 POWER UP YOUR MENTAL HEALTH

Bolster your mental health before it ever becomes an issue.

114 RECLAIM THE PUMP

Thefunctionaltrainingplanto helpyougethugeandstrong.

PHOTOGRAPH BY BEN WATTS

120 21 WAYS TO TURN SUNSHINE INTO MUSCLE Reap the benefits of the last few weeks of summer by working on your fitness outdoors.

124 LOVE BITES Five date-night dishes from SA’s top chefs.

P.90 HENRY CAVILL The star of The Witcher goes full beast mode.

CONTENTS

P.23

MHSTYLE

52 The timeless appeal of

POWER OF TWO Enlist a partner to take your gains to the next level.

bronze watches.

54 Does your toothbrush really make a difference?

MHLIFE

58 Fromblueprinttohomebrewedbusiness,Sikelela learnthowtopercolatehis visionintoareality.

65 Work from anywhere,

enjoy more time off and get more done with our MH-certified research and advice.

66 Four cars and trips to

get you and your partner to go topless.

68 The best gear to hit MH HQ this month.

70 Cast aside the craft

beer and lift your spirits with gin.

72 Abide by the 30/10

8 Henk Brand took his friendship to new heights by climbing Mount Everest.

12 Get into the right head

space.

14 Why you should try a

fitness class next time you hit the gym.

15 Make a playlist with one

of SA’s top DJs.

18 Chase happiness

20 Should you be working

34 Sculpt your sixpack with ab specific moves and total-body exercises that work.

130 We crunch the

35 Weputprobiotics

with Leandie Durandt. out with your partner? numbers on dating in South Africa.

underthemicroscope toseeifthehealthcraze reallyhastheguts.

MHBODY

38 Sleep like a champ to improve your performance.

28 How actor Vuyo Dabula sculpted a screen-ready body for Queen Sono.

MH WORLD

31 Lay the foundation for future strength gains.

inspire us to smash our fitness goals.

efficiency with these four power moves.

17 Six women who

6

MH.CO.ZA/ February 2020

32 Increase your cycling

40 Want to quit sugar?

Here’s exactly what happens when you do.

41 Looking to boost

your fertility? Our hard facts will ensure you keep up the good work.

74 Upgrade your sad

sandwich with our take on the classic PB&J.

76 Here’s how to use a

Hallmark holiday to size up your relationship, no matter how long you’ve been together.

78 “How do I tell my

partner I want us to be more sexually adventurous without making it seem like I think she’s boring in bed?”

MHMIND

80 What is grit? When do

you need it and how do you access it?

PHOTOGRAPH BY CASEY CRAFFORD

UPFRONT

rule and grab these kudu meatballs by the horns.

A REAL, FILTER-FREE LOOK INTO WHAT MATTERS THIS MONTH.

UNFILTERED

Climb to New Heights Henk Brand led three of his mates on an adventure to Everest Base Camp.

They trekked through towns and along treacherous trails to reach their target, forging lifelong friendships along the way. / BY KELLEIGH KOREVAAR Roughly 800 people climb Mt. Everest every year, but there’s another way to challenge and conquer the peaks in Nepal: trekking to Everest Base Camp (EBC).

Hundreds of people make their way there and don’t attempt to summit Everest. It’s still no easy feat, although the struggle is well worth it.

That’s why when three of Henk’s friends – Janko de Beer, Chris Oosthuizen, Justin Roffey – asked him to lead an expedition there after he’d done EBC in 2017, he couldn’t say no. The bug had bitten and he wanted to experience the excitement, thrills and chills of the journey again with his friends.

So the four of them set off on the guys’ getaway of a lifetime. But while there would be plenty of bromance, banter and beer, this was no fishing trip.

“It’s a difficult adventure, mentally and physically,” says Henk. Between the high altitudes (5 400m being their highest point), exhaustion, hunger and emotion, some days were more of an uphill battle than others.

In the end they made it to Everest Base Camp on day eight in -20°C weather with smiles on their faces, ice-cold beers in their hands and a mountain of good memories.

“It was a personal battle but at the end, we made it together,” reflects Henk.

“The altitude is the most difficult obstacle.

Then the power to survive the hike is all in the mind. Positive thinking will get you through,” – Henk Brand.

EVEREST BASE CAMP 2019 DATE

11-27 APRIL 2019 LOCATION

MOUNT EVEREST, NEPAL

PHOTOGRAPHS

SUPPLIED

1 The friends celebrate after reaching Everest Base Camp which sits at 5 364 metres.

They enjoy a cold, proudly South African Little Wolf beer, which Henk carried all the way.

1 2

3 5

2 Suspension

bridges connect the many paths and river crossings on your way to Everest Base Camp. “Trust me, it’s not an easy task to cross these bridges,” says Henk.

4

3 The iconic colourful prayer flags of Everest Base Camp are a welcome sight after a tough week trekking in harsh terrain.

10

4 One of the

many sacred spots along the cliffs of Namche Bazar. It’s important to show respect in the Nepalese culture.

MH.CO.ZA/ February 2020

5 After a gruelling trek, Chris still manages to crack a smile with Everest’s peak looming behind him.

6 Kathmandu is

a majestic urban jungle best explored on foot. If you take time to look, you’ll find little secret gems around every corner.

7 Be sure to explore the small towns.

Here’s Janko, an artist, checking out some of the local street art and negotiating some solid deals.

8 Trekking the Himalayas can be a spiritual journey.

There are sacred and untouched mountain peaks that have never been visited.

8

6

7 9

10

9 Gorakshep is the last small town you pass before you reach Everest Base Camp. “It’s a wild place with little to no comfort.

Some nights we had to sleep in horrible accommodation, due to overbooking and too many hikers in the mountain village.”

10 At around 4 000m, the trees

start disappearing. After that all you see are rocky mountains and snow. “As soon as you reach over 4000m, acute altitude sickness signs kick in. That’s when the mental game begins.”

MH.CO.ZA/ February 2020

11

EDITOR

UR

TA

N

New Year’s 80 percent ofout having a World report, a US News & intentions with the According to fail by February. Setting r your goals, we haveyear ns all resolutions the reasons why. Whateve to your resolutio ed. plan is one of need to ensure you stick stronger than you start you year advice ll finish the through. You’ 2020

Y

L H E A LT

H

This is a damn good issue... Read it!

Properly, don’t just look at it. Start on p.98 by getting the best advice you will receive in 2020. As someone who has, over the past year, tried to lay off take-aways (successful) sugar (sporadic) and alcohol (hopeless), I know things can’t be timetabled and turned off like a tap. You need to be in the zone, be ready and really, really want it. So we have enlisted the assistance of experts in their various fields: learn how to perform 10 strict pull10 ups, create healthier 01 Per Ups Strict P drinking habits, even become a nicer guy. And just by reading this magazine, you’ll spike your serotonin and rewire your brain.

Plus, we have a special section on how to ‘Power Up your Mental Health’ before it becomes a problem (p.106). Globally, a man dies by suicide every minute*, while in SA 14 men die by suicide every day**. And we’re not just depressed, we’re burnt out, too. It’s time we start taking our mental health seriously. You don’t need to overhaul your entire life; start with small steps like taking time off when you’re stressed or spending time with a loved one. le s h a re And since February is the month of Re a l p e o p t’s h e lp e d ha with M H wnw in d , via love, we’ve got great content to help you u m th e .

In stagram set the mood: Valentine’s date advice no matter how long you’ve been together (p.76); a couples workout to maximise your strength (p.23); convertibles (p.66) worth the drive and perfect date food from top local chefs (p.124).

Self-improvement should not just be about discipline. Enjoy the journey.

AT NY NEW YEAR GOAL MH CO ZA/ February

ME

Head Space

JUSTIN GUTHR E T WRENCH AND WORDS BY SCARLET

E R UP

O

P

OW

Danielle Weakley Editorial Director

l ups Clocking 10 pu is a serious achievement Olympic gymnast Nile Wilson explains your bar how to raise this year

Your Middle 01/ Manage how underest mate a Most people the r core during much they use Wi son It s likely pu l up says spot Wi son that s your weak Load ghted planks prescribes we and hold for on a heavy plate 30 second bursts

02/ Resist the Machines nes Ass stance mach but offer stab l ty hing to that does no Use prep your core resistance bands a nstead or have says you partner help re almost you If lson W support there they can bit ast that you for

03/ Put Your Back Into It Your ats are ul more powerf than your biceps Focus says W lson your on squeez ng r shoulders togetheyour and really tensing them lats Engage to before you start m nd switch on the t on muscle connec

04/ Think Negatively Try negative reps g [just the lowerin W lson phase] says right They l bu ld the f you muscles even up can t pull back Go for a 10 secondthat If ower ng phase Add gets too easy? jacket a 5kg weight

MH CO ZA/ February

2020

#ISMY THER A

PY

Robert Cilliers Editor & Creative Director WANITA NICOL Deputy Editor AZEEZ JACOBS Fashion & Grooming Editor NADIM NYKER Digital Editor MARK ARENDSE Art Director MEGAN FLEMMIT Multimedia Journalist KELLEIGH KOREVAAR Features Writer KIERAN LEGG Contributing Editor KIRSTEN CURTIS Contributing Digital Editor THAAQIB DANIELS Content Producer NADIA EKSTEEN Fashion Assistant Shared services: Kerry Nash (Production Manager) James Garaghty (In-House Photographer) Amina Essop (Office Administrator)

CEO MEDIA24 Ishmet Davidson CEO PRINT MEDIA Rika Swart GENERAL MANAGER, LIFESTYLE Minette Ferreira GENERAL MANAGER, MONTHLIES Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway FINANCIAL MANAGER Melanie Leeman MARKETING AND PUBLIC RELATIONS PUBLISHER Nikki Ruttimann 011 713 9147 (nikkir@media24.com) COMMERCIAL HEAD OF EVENTS: MONTHLIES Francois Malan 021 406 2376 (francois.malan@media24.com) COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 406 2217 (gerda.engelbrecht@media24.com) COMMERCIAL MANAGER Lise Coetsee 021 406 2358 (lise.coetsee@media24.com) DIGITAL CAMPAIGN COORDINATOR Lilitha Johnson 021 406 2320 (lilitha.johnson@media24.com) BRAND COORDINATOR Andile Nkosi 021 406 2257 (andile.nkosi@media24.com) PUBLISHING SALES TEAM BUSINESS MANAGER: MEDIA 24 LEISURE SALES Danie Nell 011 322 0799/076 263 9114 (danie.nell@media24.com) CAPE TOWN: Hannes Burger 076 152 4605 (hannes.burger@media24.com) Nick Fitzell 071 430 6311 (nick.fitzell@media24.com) Daniela Di Giovanni 083 709 7040 (daniela.digiovanni@media24.com) JOBURG: Kylee Robertson 076 263 9114 (kylee.robertson@media24.com) Jeanine Kruger 082 342 2299 (jeanine.kruger@media24.com) Lizel Pauw 082 876 8189 (lizel.pauw@media24.com) Sharlene Smith 083 583 1604 (sharlene.smith@media24.com) Yumna Rojan 072 399 5789 (yumna.rojan@media24.com) Yelanda Mitchell 074 897 576 (yelanda.mitchell@media24.com) DURBAN: Mariska Venter 082 898 4376 (mariska.venter@media24.com)

CIRCULATION SALES AND SOLUTIONS CIRCULATION MANAGER Riaan Weyers 021 443 9964 SUBSCRIPTION MANAGER Jenny Marinus (jenny.marinus@media24.com) For any queries, please phone 021 406 2121 Subscription enquiries: 087 353 1300 Fax: 086 457 5943; Email: subs@media24.com; SMS: MensHealthSubs to 32511 (R1 per sms); Web: www.mysubs.co.za/magazine/menshealth Call centre operating hours: 8am-5pm (Monday to Friday) ALL SUBSCRIPTION PAYMENTS TO: Men’s Health, PO Box 16428, Vlaeberg, 8018 REPRODUCTION Media24 PRINTING Novus Print DISTRIBUTION On The Dot 011 402 1205 Copyright © 2009 Media24 (Pty) Ltd. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or be transmitted in any form or by any means, electronic or mechanical, without prior permission

by Media24 (Pty) Ltd. Men’s Health does not endorse the use of chemical or related slimming products that promise instant or long-term results. Slimming products should not be used as a substitute for a healthy diet and/or exercise.

All prices recommended retail selling price.

MAGAZINES INTERNATIONAL SVP/EDITORIAL & BRAND DIRECTOR Kim St. Clair Bodden DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks

Global Editions / INTERNATIONAL EDITORS AUSTRALIA Scott Henderson, CHINA Yuqing Feng, CROATIA Krešimir Šego, GERMANY Arndt Ziegler, HUNGARY Zsolt Ribansky, ITALY Piero Bacchetti, JAPAN Kazushige Ogawa, KOREA Seungkwan Baek, LATIN AMERICA Victor Martinez Ranero, MIDDLE EAST, NETHERLANDS Olivier Heimel, POLAND Piotr Makowski, PORTUGAL Pedro Lucas, RUSSIA Max Semelyak, SERBIA Stefan Tosovic, SPAIN Jordi Martinez, UNITED KINGDOM Toby Wiseman, USA Richard Dorment

ROB CILLIERS EDI ITOR Instagram

@robdcilliers

Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA Instagram: @menshealthza Youtube: Men’s Health South Africa 12

MH.CO.ZA/ February 2020

* US.MOVEMBER.COM, ** AFRICA CHECK

LETTER FROM THE

THE DEVIL’S ADVOCATE

Fitness Classes Aren’t Just For Girls

QUIT THE LONE WOLF ACT AND JOIN THE PACK – SHARING THE BURDEN WILL CROWD-FUND YOUR FITNESS.

Researchers also found that the fitter your classmates, the fitter you’ll become 2 – a simple hack and welcome fast track for beginners. If the competition doesn’t motivate you, the coach will.

It’s like having a PT, albeit one you’re sharing with a handful of sweaty, swearing comrades.

For those bobbing along in the workout doldrums, struggling to find a training

The male gym-goer cuts a lonely figure: skulking around the weights

If you’re working at maximum effort – those 15kg dumbbells should do it – you will sweat,

methodology that fits, think of classes as a pick’n’mix of movement, in which lies the sweet

room, headphones in, volume up. Meanwhile, he’ll have noticed the hourly ebb and flow of

you will suffer and you will reap the rewards.

The best thing about group exercise, and the

panacea to a leaner, stronger you. What’s more, group training was proven in recent research not

(predominantly female) human traffic into the gym’s studio. Out of curiosity, he may have

reason I haven’t worked out by myself in over a year, is that it creates a team environment.

just to boost fitness, but also to lower stress levels by 26% when compared to going at it alone. You

paused to glance at the timetable by the door. But then, scoffing at class names like ‘Bodypump’

That brings three scientifically backed benefits: competition, motivation and enjoyment. Our

will emerge both exhausted and elated 3 .

So if you want to get fit ‘like a man’ and pump

and ‘Zumba-robics’, he’ll have swaggered away.

innate desire to win, or at least not to lose,

iron on your lonesome, with no guidance or

If that sounds familiar, you’re making a big mistake. Training is getting social, and

means that if the person next to you is smashing out burpees, you will push through the pain

external motivation, be my guest. But me? I’ll be in the studio, training ‘like a girl’ and getting all

I’m not just talking about the post-workout selfies clogging up your feed. The latest figures

to keep up 1 .

the fitter for it. Come join us.

imports such as CrossFit taking the world by storm.

But yes, I’m aware of the elephant in the room. Men have historically avoided classes because they mistakenly believe that they’re for girls. I get it. Once upon a time, I thought that, too. But gone are the days of happy-clappy step aerobics.

Instead, there are now classes for calisthenics, strongman and HIIT. Almost every training style and fitness philosophy is available in the group exercise format.

Let’s clear up another thing, too: fitness classes are not easy. Structured around time rather than reps, they’re scaleable for everyone from newbies to elite athletes.

THERE’S NOTHING LIGHTWEIGHT ABOUT GROUP EXERCISE

DEALS WITH THE DEVIL BETTER TOGETHER 1

Research in the American Journal of Health Behavior found that exercising with a friend decreases fatigue.

2

3

THIS MONTH’S ADVOCATE Michael Chapman is the owner and head trainer of F45 Tottenham Court Road in the UK.

14

MH.CO.ZA/ February 2020

AIM LOWER

Working out with fitter training partners could help you lose more weight, according to a study in the journal Obesity.

ALL SMILES

Researchers at the University of New England found that group exercise improves your wellbeing and reduces stress.

WORDS: DAN MASOLIVER | PHOTOGRAPHY: JOBE LAWRENSON

suggest that 43% of gym goers participate in group exercise classes, with American

Ask the DJ

STRAIGHT-UP ADVICE FROM A STAND-UP GUY, EVERY MONTH. / BY KIERAN LEGG

MEET GREMLIN Calvin Potgieter aka GREMLIN is a DJ known for his curated, partystarting mixes on 5FM and Goodhope FM. Recently, he trumped five of SA’s best DJs to snag the Redbull 3Style National Championship. Take his lessons from the decks to the daily grind and thrive.

I’ve got a house party coming up. Any rules for creating a playlist that won’t leave guests begging for the AUX cord?

IMAGES RED BULL CONTENT POOL

DJ rule of thumb: when in doubt, play for the ladies. No guy – in his right mind – is ever going to ask you to change the music if the women are having a good time. Know your crowd, have some classic party anthems ready and don’t go too hard, too early.

Any tricks to getting the club DJ to take my requests? I’m assuming stumbling over and drunkenly screaming at the guy in the booth doesn’t work…

Definitely not! This is by far our biggest pet peeve, but it’s not to say it’s completely out of order.

Basic etiquette: remember it’s a

Professional DJs know what to request not a demand. play and when, because they’ve Don’t tell us to play a been there and done that. Unlike song and stand there your cousin. with your arms crossed expecting your song From your to play. competitions to We aren’t She’s coming hitting the stage, you jukeboxes. over, do I put on seem to thrive under And, maybe Barry White or pressure. What’s ask us how tag in something your trick? we’re doing. a lil’ more I love the pressure!

Often we modern?

Instead of fearing wouldn’t I think Barry it, I embrace it. The mind a quick White is a little adrenaline is what conversation. too romcom for makes it fun. I usually Finally, 2020.

You may sit in silence for a bit, understand as well lay on the picture what I’m going that good couch waiting to do, say a prayer and DJs play for her with a psych myself up. according to rose between the room’s your teeth.

In your industry, it vibe, the Instead, go with seems tough to get time and these: noticed. How do you the crowd. If stand out from the you’re going Jhene Aiko crowd? How can I do to request Psytrance While We’re the same? at 11pm in a nightclub, Young Yeah, it’s really tough.

I’m gonna laugh at you.

It’s so easy to become Trust me, it’s happened.

Daniel Caesar a “DJ” these days, so If your request works?

Get You there are thousands of Chances are I’ll actually people in a saturated play it.

Majid Jordan market. So, it’s definitely One I Want a challenge to not only My wedding is stand out from the coming up and my Kendrick Lamar amateurs, but from cousin wants to DJ. LOVE your talented peers, Problem is, he’s never too. I’ve always focused done it before. Do Kaytranada on improving my craft, I take the risk or go God it Good being a student of the with the pros? game and staying true Honestly? Your Frank Ocean to myself. And most beloved cousin is Pink + White of all, being original. gonna ruin the party.

There’s no point doing Yes, we all have Bob Marley + what everyone else is laptops and listen to Lauryn Hill doing. Understand what music. But, that doesn’t Turn Your Lights makes you unique and mean anyone can be Down Low fly with that. a DJ. We’ve all been at a wedding and FonZo What are the best had cake, right? That Balance festivals and parties doesn’t mean we will right now? be wedding planners Tom Misch In SA? Rocking The and bakers. A wedding Lost In Paris Daisies is the best DJ is more than just festival here. Extremely someone who hits Beat Sampras well organised and an play. They coordinate Stop and Go amazing experience the entire atmosphere year after year. of the day. Think the Quincy Jones AFROPUNK is massive, important moments of Body Heat I haven’t attended one the day: the ceremony, yet but they are right entrance, first dance, ATCQ up there with their line and the party! It’s an Electric Relaxation ups. Abroad? I’ve always extremely unique wanted to do SXSW environment because Dead Prez in the States, ADE in you have to please Mind Sex Holland, and of course, people of all ages with Coachella. vastly different tastes.

IN THE MIX Whether he’s on stage, on the road or mixing at home, here’s the gear GREMLIN depends on.

1.

The Organiser MacBook Pro + iPhone “These go hand-inhand as I’m always managing my music, bookings and marketing on the go.

Having a seamless transition between my smartphone and laptop is a major plus for me.”

2.

The Workhorse Audio Technica ATH-M70X “Perfect for everyday use as well as professional work. Real quality and bang for your buck.”

3.

The Mule UDG DIGI Backpack “The only backpack I’ve used for the last five years. It’s got a million compartments, it’s waterproof – yep, I’ve tested it – and it’s rugged. I could live out of it if I needed to.”

MH.CO.ZA/ February 2020 15

From the editors of Men’s Health magazine

O N LY

R95 Chiseled pecs, sleevebusting arms, abs that cast shadows; you can have it all – if you train smart. This training guide will help you do just that.

What you get: a 98-page guide featuring the best workouts from the world’s best trainers. Each plan mixes cardio and strength moves to torch fat, ramp up your metabolism and build solid muscle. (Plus, we’ve included bonus routines to target areas you want to improve most.) But you’ll do more than sculpt an incredible body; you’ll also forge the functional strength, speed, power and stamina you need to be the most athletic version of yourself. Let’s go!

ON SALE NOW

Follow Her Lead Find Y Your Happy Place Take the Couples' Quiz

COMPILED BY THAAQIB DANIELS

Aneek a Buys

(@fitgir llza)

_fit) sanch @ ( z e u Pre hia d c n a S eira) _doliv e u iq domin ira (@ e v i l e D’O iniqu m o D

Te

eB Nicol

ssick) le_be o ic n k (@ essic

(@bou ncebyt e

Mapule Ndhlovu (@queenfitnass)

#WomenCrushingIt

Here at MH, we give you top-tier fitness advice, weight-loss tips and motivational stories from rolemodel men. But muscle isn’t just manmade, it’s a gender neutral pursuit. And for every guy smashing PBs on Instagram there’s a woman crushing it, too. Need motivation? Follow her lead MH.CO.ZA/ February 2020

17

WORLD

MH WOMAN

Picture of Happiness IN A WORLD WHERE EVERY SECOND PERSON IS BROADCASTING MOTIVATIONAL TALKS ON THEIR INSTAGRAM STORIES, IT’S TOUGH TO WEED OUT WHAT’S BELIEVABLE AND WHAT’S CERTIFIED-BS. THIS MONTH’S WOMEN’S HEALTH COVER STAR, LEANDIE DU RANDT IS ONE OF THE GOOD ONES.

Leandie du Randt is an actress, author, motivational speaker, entrepreneur, TV show host and online retail success with a BComm honours degree in Industrial Psychology and a background as a psychometrist. But success didn’t fall into her lap. “People do look at me and say ‘you’re so lucky’, ‘you have everything you’ve always wanted’… but, I mean, I’ve lost my mom, I’ve been divorced… I didn’t just come into life like this,” she tells WH. This is her advice for staying positive through life’s ups and downs.

Get a Solid Start Leandie’s morning ritual sets the tone for the rest of her day. “I say ‘thank you God I’m alive, I slept in a warm bed, and I am healthy. Then I start sending out intentions for the day. I go through my to-do list and I already see it working for the best. It doesn’t mean nothing bad is going to happen. It just means that if something unexpected comes up, I’m already in the right frequency to handle it.” And if you take it one step further and plan how you’ll deal with the challenges when they arise, you’ll be one step closer to day-long bliss.

Ryan Holiday, author of The Obstacle Is The Way advises “[you] look to envision what could go wrong, what will go wrong, in advance, before [you] start”.

18

MH.CO.ZA/ February 2020

Get by With a Little Help “My direct family and my five best friends who’ve been in my life for 13 years are what I call ‘my counsel’,” says Leandie. Surveys have shown that men desire closeness and intimacy from male friends just the same as women rely on their “girls”. So surround yourself with the right people and invest in those friendships. And that doesn’t just apply to your personal life. “Choosing the right people to work with is also key.

I would not be here without the people around me,” Leandie says.

Show Some Gratitude “You can’t always be happy, you can’t always be loving, but you can always be grateful,” says Leandie.

She’s onto something. According to Shawn Achor, author of The Happiness Advantage, gratitude boosts energy, improves sleep, reduces depression and increases both optimism and social connection. He recommends you spend two minutes a day thinking of three things you’re grateful for or express your gratitude to someone else over the course of a day. Why? You train your brain to be more positive and optimistic, allowing you to make the choice to be happy an easier one.

E D I T E D : K E L L E I G H KO R E VA A R | W O R D S : M E L A N I E R E E D E R - P O W E L L | P I C T U R E : S E A N L A U R É N Z | S T Y L I N G : K A R I N O R Z O L

LEANDIE DU RANDT THE SOCIAL

Instagram and Twitter: @leandiedurandt THE SKILL

Striking a happy medium T H E P LU G

Find her on the cover of the Jan/Feb issue of Women’s Health

MH.CO.ZA/ February 2020 19

WORLD

FEBRUARY

M E N ’ S H E A LT H B E Y O N D T H E P A G E

WORKOUTS

Download your digital copy at zinio.com Works on iPad, Mac or PC.

QUESTION: Should I be

working out with my partner?

“You don’t only work out your body in a partner workout,” says Zimbabwean rugby sevens player Riaan O’Neill, on training with his partner, SA surfer and personal trainer Teal Hogg. “You’re working on the different elements that make a relationship successful – like communication, trust, energy, overcoming frustrations and handling your partner’s strengths and weaknesses.”

TRY THEIR WORKOUT: MH.CO.ZA/WORKOUTS

MH COUPLES’ QUIZ Based on 550 Instagram votes

67% Would not share an IG account with their partners.

ADVENTURE

51

Percentage of couples (of1927 respondents) who have sex more times in a one-week holiday abroad than in two months at home. Adventure and travel are great

7 8

OUT OF

for spicing up a relationship, so we’ve hand-picked five adventurous activities for you and your partner. The best part?

They’re all local. START HERE: MH.CO.ZA/

Couples featured on the MH cover broke up.

(We don’t do couples’ covers anymore.)

ADVENTURE-TRAVEL

76% Would let their partners read their DMs.

74% Think their partners would be happy with the accounts they follow.

Visit mh.co.za for more on sex and relationships.

TAG US IN YOUR COUPLE ADVENTURES @MENSHEALTHZA #MENSHEALTHZA

Instagram

@menshealthza Twitter

@MensHealthZA Facebook

Chyvan Mahabeer @ chyv_the_samurai

20 MH.CO.ZA/ February 2020

Kallas Eksteen

@ kallaseksteen_fit

Waafiq Hendricks @waafiq

See all the stories featured by scanning the QR code below.

GETTY/GALLO | IMAGES SUPPLIED (INSTAGRAM)

MensHealthSA

WE ARE IN AN ERA OF ESCAPISM

Let us bring your brand to life by creating emotional and memorable connections through shared experiences.

Contact us on 011 713 9147 or live@media24.com

YOUR FULL SERVICE EVENTS AGENCY SIGNATURE SERIES EVENTS

|

BESPOKE EVENTS

B O DY

Build Action Man Muscle Tap Into Total Body Strength Quit Sugar (For Good)

COMPILED BY MEGAN FLEMMIT

Want to maximise your fitness goals?

Enlist the help of your significant other. It’ll bring you closer to them, and to the body you’ve always wanted.

A study

by Indiana University Bloomington showed that couples who trained together were more likely to stick to their exercise routines than those who exercised independently.

Whether your goal is to lose weight or build strength, we’ve got you covered. Personal trainer, Lindelani Mqwa and his girlfriend, stuntwoman Lana Katz, designed these workouts to help you make the most of your down time with your SO. The pair met on the TV show The Longest Date and have been growing from strength to strength ever since. Use their routine to take your fitness goals to the next level.

MH.CO.ZA/ February 2020 23

BODY

HIIT Things Up This full-body high-intensity interval workout is perfect for couples looking to torch kilos. Do this workout three days a week for the best results.

Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

WORKOUT 1

1

Skipping and Inchworm

Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

MAKE IT HARDER: Your partner adds a push-up before walking their hands back to their feet and standing upright.

Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

2. Knee-Raises

Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

3. Skipping and Inchworm

Repeat exercise one, but this time you perform the inchworm while your partner skips.

4. Reverse Lunge and Squat

Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to a standing, grab both hands and then squat. Return to standing.

MAKE IT HARDER: Swap the regular squat for a jump squat. Let

go of your partner’s hands as you jump.

5

Plank and Jump Over

Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

MAKE IT HARDER: After jumping over, your partner does a half-burpee (no pushup) before jumping back. Even harder: try a chest-to-floor burpee.

6 Partner Leg Raises

WORDS: MEGAN FLEMMIT | PHOTOGRAPHS: CASEY CRAFFORD

Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat.

8. Partner Roll-Ups

Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat.

7

Plank and High Knees

As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway.

MAKE IT HARDER: As you roll forward, stand up and clap hands. Sit down and begin again. Try to keep the movement fluid and continuous.

MH.CO.ZA/ February 2020 25

BODY

Double the Gains

You don’t need a gym to lift heavy. By utilising the weight of your partner, each exercise enables both of you to build strength. Perform this workout three times a week. Complete two sets of 15 to 20 reps of each exercise (except where otherwise stated). Based on your fitness level perform 3 sets (intermediate) or 4 sets (advanced).

Scan to watch these workouts online.

Rows 1 Bent-Over and Reverse Plank

WORKOUT 2

While your partner lies flat on their back, stand on their left side, bent over. Your partner should grab your right wrist with both hands. While your partner maintains a reverse plank position, perform two bent-over rows using your partner as the weight. Repeat on the other side.

3

2. Biceps Curls and Reverse Plank

As your partner lies flat on their back, stand by their head, facing the same direction. Your partner then grabs your arms with both hands.

Perform biceps curls, lifting your partner as your arms curl up. Lower back down. Repeat.

26 MH.CO.ZA/ February 2020

Shoulder Press and Plank

Start seated. Bending your elbows, hold your arms at a 90-degree angle.

Your partner stands a few steps behind you, and leans forward, interlocking their hands with yours. While they maintain a tight plank position, push your arms up straight (pushing your partner up in the process). Lower your arms until they’re once again at a 90-degree angle, with your elbows bent. Repeat.

4. Triceps Dips and Glute Bridge

Lie on your back with your knees bent, while your partner stands at your feet facing away from you. While you remain in a glute bridge position, your partner performs triceps dips using your knees as leverage.

7 Weighted Squat and Push-Up

Start in high plank, keeping your body straight and elongated. Your partner stands behind you, holding your ankles. Your partner squats down and remains in a squat position while you perform a push-up.

Once you’ve completed the push-up, your partner stands up again. Repeat.

5. Leg Press

Start with your partner lying flat on their back with their legs at a 45-degree angle. Facing your partner, cross your arms in front of your chest.

Lean forward until your hips are against your partner’s feet. Maintain a tight plank position while your partner performs leg presses with you as the weight.

6. Chest Press and Push-Up

Lie on your back with your arms straight up in front of you. Your partner stands over you (facing you) with their legs on either side of your knees.

As they lean forward, interlock your hands. Bend your arms, until your elbows are bent. Stay in that position as your partner performs a push-up.

Then straighten your arms. Repeat.

8

Chest Rows and Weighted Squat

Bend your legs slightly, facing your partner who is in a squat position. Grab each other’s left arm. Pull your partner up until your elbow is bent at your side. Straighten your arm out in front of you. Your partner then pulls their body forward until their arm is bent before leaning backwards and straightening their arm to start. Repeat.

MH.CO.ZA/ February 2020 27

BODY

Build Action e l c s u M Man WH EN VUYO DABU LA GOT TH E CALL TO STAR IN AFRICA’S FIRST SC RIP T-TO-SCREEN NE TFLIX ORIGINAL QU EEN SONO, HE HAD A MONTH TO GE T SHREDDED. HE RE’S HOW HE SHED THE WEIGH T, AND SC ULPTED A SC REEN-REA DY BO DY. / BY NA DIM NY KE R

IMAGES SUPPLIED

Vuyo Dabula was enjoying life. At 86kg, he was a tank in a T-shirt and screen ready for his role on local megasoapy Generations. But when Netflix gave him a call to play the agile, quick-footed spy Shandu in Queen Sono, Vuyo realised he needed to up his game – and fast.

Joining the cast of Queen Sono was a big deal. Vuyo’s work would be watched in 190 countries and the 43 year old was determined to do the African continent proud. A month later, a shredded Vuyo stepped on set, ready to get to work. This is how he transformed in record time – and how you can, too.

Training Day “Vuyo’s character needs to show that he’s military trained,”explains the series’ stunt coordinator Grant Powell, who’s worked on the likes of Tomb Raider (2018) and The Brothers Grimsby (2016). “He has to know close-quarter combat, gun handling, marksman shooting; he is the leader, he’s got to have all of these attributes and he’s got to look like he’s been doing it forever.”

In the six-part series, Shandu is the leader of spy organisation Watu Wema.

“When I read about Shandu and the more I talked about the character, I realised he’s highly skilled – it’s not so much about the science but rather the skill and technique,” says Vuyo. With a background in martial arts, doing his own stunts was familiar territory. “As a kid, I did a lot of ninjutsu – I was in my early teens – and I knew some of the concepts from there. And if I saw something as a kid on TV, I’d go and practise that with my friends.”

To prepare for the role of Shandu, Vuyo returned to the sparring mat, spending time with pro MMA fighter Nkazimulo ‘Zulu Boy’ Zulu and other EFC elites. “They shared the techniques – the takedowns, the throws, the punches, the kicking. They’re incredible guys, and that environment has been great and accommodating,” he adds.

Romanian stuntman Filip Ciprian Florian (who worked alongside Powell) says: “When training for close quarter combat on set, the wider your range of training the better. Try [disciplines such as] jiu-jitsu, boxing and Krav Maga – these will train different areas of your body and give you the tools to get the upper edge as an action star.”

Vuyo followed the same brief and by

“The days I’m not on set and working out, I’m prioritising my sleep.” diversifying his training, he wrapped up shooting injury-free. “I did it to try and avoid injuries, and I think that worked out for me because I was able to carry my body more easily and I was able to function and do the action scenes much easier.”

Action-Packed Routine was key to Vuyo’s success, but it came with a challenge: he had to train twice a day and still be on set for his everyday job on Generations.

“It’s in an actor’s best interest in their personal capacity to have a gym routine and take on combat sports,” says Powell. “It’s very physically taxing because they have to learn their lines and still be proficient in all

these different disciplines, On set, Vuyo which is a lot [to take on].”

Dabula has to make As an avid gym-goer, Vuyo sure he acts knew his body well and took (and looks) the part. training into his own hands. In the mornings he would do high intensity interval training (HIIT) and in the evenings he’d focus on muscle groups. “[Working] the big muscle groups, your back and your legs, will target your calories a helluva lot more,” he says.

For the most part, he ignored his upper body, which was already powered up.

“If [I trained upper body], I would take a small dumbbell and I would get into a minute of punching. The key was working my legs and abs every day,” he adds. “My strong point has always been cardio. It works on your cardiovascular system, which helped me deal with stress. And I think gym is my happy place, so it helped me destress.” At times, life would get too busy, and Vuyo admits that while he aimed to double-up on his workouts seven days a week, it wasn’t always possible. He paced himself, and worked harder on weekends when he had more time. However, he says that a holistic approach to training is vital.

“Some days, I’d go lighter – I’d call them my rest days,” he says. “The days I’m not MH.CO.ZA/ February 2020 29

BODY on set and working out, I’m prioritising my sleep.”

Diet Hard With a busy schedule, he kept his diet simple and focused on the basics. He didn’t have time to count calories. Instead, he was mindful about what he put in his body: cutting sugar, upping protein intake and eating low-GI carbs.

“I couldn’t do soft drinks or juices and I couldn’t do fruit too late in the evening,” he says. “What I did was, I broke it down into smaller meals.

I tried to eat less. I focused a lot more on grilled chicken breasts and fillets. If I had carbs, I made sure they were the slow-releasing kind.”

He’s not nitpicky, he says – as long as he knows he’s eating healthily. “Beans and quinoa; I could live on that and it’s good protein and carbohydrates. Just on the treadmill, I could burn 240 calories – and that’s just my warm-up, so I have to make sure I have the energy.”

On-screen glory comes with added pressure for actors to look shredded. Often, that means going to extreme lengths to nail the look. Carrying unnecessary water weight – which could cause unwanted bloating and puffiness – was a concern

“I could burn 240 calories – and that’s just my warm-up, so I have to make sure I have the energy.”

30 MH.CO.ZA/ February 2020

FOUR MOVES FOR ACTION MAN ABS

Trying to turn your boep into a six pack like Vuyo’s?

Add these moves to your routine.

1/ HOLLOW ROCK

Wait for it, it will burn. This one looks simple but when done right, the hollow rock is one of our core-strengthening favourites. Lie on your back with your arms and legs extended. The goal is to get in the shape of a bowl, which forces your deeper abs to work harder.

2/ SUPERMAN HOLD

To begin, lie straight and face down. Fully extend your arms.

This is the start position.

Simultaneously raise your arms, legs and chest off the floor and hold.

With a busy schedule, Vuyo keeps his diet and workouts simple.

3/ TUCK JUMPS

Start standing, feet hip-width apart. Slightly bend your knees and extend arms out.

Using your legs, bend and jump straight up, lifting your knees to touch your hands.

Land softly with knees bent.

4/ MOUNTAIN CLIMBERS

for Vuyo. To carve out a more chiselled physique, he gradually dropped his water intake throughout the month.

“It was gradual – you get into it towards the end,” he says on decreasing his fluid intake. “It’s not a constant thing because that would break your body. For the most part, I’m re-hydrating properly, but towards the end that’s when it gets really hard.” Fortunately, us regular guys don’t have that same kind of pressure. So make sure you’re getting enough water as adequate hydration is vital to your health, and performance in the gym.

Post Credits For Vuyo, it was getting faster and stronger that kept him motivated. “If I can run faster on the treadmill or have a HIIT session with fewer breaks in between or shorter times between exercises, the intensity is higher

Start in a plank position, distributing your weight evenly between your hands and feet. Engage your abs and pull your right knee into your chest as far as you can.

Switch, extend that leg and bring the other in. Keeping your hips in place, run your knees in and out as fast as you can.

and I can challenge myself physically, then I get a kick out of that. Rather than being in shape because I’m an actor and a showpiece – that doesn’t last for me,” he says.

Working on Queen Sono has inspired more than just a physical transformation in Vuyo – he’s ready to level up in other areas of his life, too. “With Netflix, just being on set as a professional, the bar was raised quite high. For me, it has changed my mind as to where things need to be and where my mind needs to be to get things done on a high[er] level.”

BODY

Shoot For Total-Body Strength TAKE AIM AT EVERY MUSCLE GROUP WITH THE ROLLING PISTOL , YOUR BEST SHOT AT A HIGH-CALIBRE POWER UPGRADE. PREPARE TO FIRE

THE BEST EXERCISE YOU’RE NOT DOING

STAND TALL

For you ur parting shot, drive through the floor to o bring your body u up and stand.

As you u reach the top, squeezze your glutes to finissh the move with yo our hips. Now, slowly sit back into the squat a and roll down under control. Reload, and go o again.

03

The season of mirror muscles is here. Long sleeves will eventually become a necessity, so now is a good time to think about training for strength, not size. Think of it as laying strong foundations for future gains. But before you set your sights on a double-bodyweight back squat, allow us to suggest a move that doesn’t require queuing for a free rack and is a lot gentler on your joints: the weighted rolling pistol.

“Along with the full-body flexion, it’s a very advanced single-leg squat variation,” says PT Andy Vincent.

The full-body flexion means you’re using every muscle to stand up. Plus, by working on one leg, you engage all the smaller stabiliser muscles, as well as the large ones in your legs.

You have to go slow, too. Vincent warns against blasting through reps. Instead, focus on a full range of motion and time under tension.

Work up to three sets of six reps on each side to kick-start your progress and let the good times roll.

WHAT YOU’LL GAIN...

02

Squat supremacy

CRUNCH TIME

Take a deep breath, then work your core.

With your arms held out straight, perform a rapid crunch, rolling your shoulder blades and mid-back off the floor fast.

Keep that foot up.

Hard-core abs

Wide range of motion

01

GET SET

START HERE

WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE MCLAUGHLIN AT W MODEL

BALANCING ACT

Hold your arms in front of you as your weight transfers to your foot.

Ensure the load stays evenly distributed from your heel to your toe, and the centre of your knee stays in line with the middle of your foot.

Lying on your back with one leg off the floor, position the heel of your other foot close to your glutes and keep it flat on the ground.

Hold a weight plate behind your head for counterbalance.

MH.CO.ZA/ February 2020 31

BODY A

FORM MASTERCLASS

A

Learn to Pimp Your Bike Ride WHETHER YOU’RE PLANNING YOUR FIRST SPORTIVE OR JUST ENJOY THE ODD SUNDAY RIDE, OUR EXPERT TIPS WILL BUILD POWER AND HONE YOUR TECHNIQUE. SADDLE UP

OUT OF THE MARGINS British cycling coined the term “marginal gains” to highlight that what you do off the saddle is just as important as your miles on it. To make inroads on your bike, develop your core and lower-body strength in the gym with our four weights moves. Success on Strava will be a breeze.

B

B

01

PAUSE BACK SQUAT 4 sets of 12,10,8 and 6 reps The king of compound moves will increase both your leg power and core strength. With your feet just wider than shoulder width and the barbell across the back of your shoulders, keep your chest up and core tight (A) as you drop into a squat. When your quads are at least parallel with the floor, hold for three seconds (B), driv (B) before driving back up to standing.

02

DUMBBELL ROMANIAN DEADLIFT 4 sets of 16,14,12 and 10 Strengthen your body’s posterior chain by working your lower back, hamstrings and glutes to stop injury on longer rides. With a dumbbell in each hand in front of your thighs (A) and a slight bend in your legs, hinge your hips back to lower the weights towards your shins (B). Take two seconds on the way down, hold for a second, then two seconds d to rise up.

A

B THE EXPERT Name: Dan Little Knowledge: Head of fitness at Digme Fitness, Little has 20 years’ experience as a cycling trainer, meaning he’s geared up to help you generate maximum power on the bike Follow him: @DanLittleUK

32 MH.CO.ZA/ February 2020

B

03

DUMBBELL LUNGE 3 sets of 10 reps each leg Unilateral moves such as lunges have crossover benefits for cycling, in which you work one leg at a time.

With a dumbbell in each hand with your palms facing in, lunge forward, dropping your back knee to touch the floor (A). Don’t let your front knee go ahead of your ankle. Either walk forward lunging (B) or stay on the spot and drive off your front foot to come back up.

04

BARBELL GLUTE BRIDGE 3 sets of 30 seconds Not only will this activate your deep-lying core muscles, but it’ll also build seriously strong glutes to drive you up hills. Put your shoulders against a bench, a barbell across your hips and your feet flat on the floor (A). Take two seconds to lift your hips to parallel with the floor (B). Squeeze your glutes hard for three seconds at the top, then lower down for two seconds.

WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | MODEL: LAWRENCE PRICE AT W MODELS

A

PHASE 1

PREPARE TO GO FULL CIRCLE Follow Little’s technique tips to increase your cycling efficiency and the amount of power you can generate. This breakdown will guarantee that you’ll never freewheel through a pointless session. Go on, get on your bike.

POWER DOWN There are two “dead spots” in the pedal action whose impact you need to decrease – the first is at the top in the 12 o’clock position. To initiate a powerful start to your movement, push the pedal forward and drive it down by thinking about engaging your quads and glutes.

PHASE 2

BRUSH THROUGH At the bottom of the rotation, imagine brushing the sole of your shoe backward as you drive through the other dead spot (six o’clock). Visualise a circle. Use your calf muscles and tibialis anterior (the muscle down the front of your shin).

PHASE 3

RECOVER STRONGER As the pedal goes up, think about lifting your knees and engaging your hip flexors, while gently pulling up through your hamstrings as you pass through the top dead spot (12 o’clock). Flow through the three phases with this 360º action. Smoothly does it.

MH.CO.ZA/ February 2020 33

BODY MUSCLE MATRIX

Look Good, Perform Better WHETHER YOUR QUEST FOR A CHISELLED CORE IS BASED ON AESTHETICS, ATHLETICISM OR BOTH, YOU SHOULD LEAVE NO MUSCLE UNWORKED. SCULPT YOUR SIX-PACK WITH ABS-SPECIFIC MOVES AND TOTAL-BODY EXERCISES TO ENJOY THE FULL SPECTRUM OF BENEFITS IN TIME FOR THE BEACH

ABS

01

02

R NG NG KN KN E-RAISE E TO L-SIT T 4 e s f 10 reps, 0 0sec rest B

Loop a heavy ance band over r s ta a ap pull-up bar and kne eel down, holding the h ban b nd behind your he ead (A). Contract yo our abs and flex f ward until your for elb bows approach your knees (B).

P us Pa use, then reverse slo lowly. The band forc fo orc ces you to work h er during the rep p and a nd m n maintain tension t t e top. There’s no o respite, basically y y.

A

A

old a e cil-straight old o iti it n n the rings wi h our arms at y ur d s and your toes o do ow wn (A). The in nsta a it will engage abil you y ur wh hole body.

Slowly o y raise e your knees until n yo y ur u thighs are he ground p alle para a l to o th to con c nt n ac ct your sixpack, k the h hen e lift ft your feet u to up t in i is ish sh h in an L-sit ( ). ) ev ve erse slowly f r ext for ex xtt time under tension.

ISOLATED

FUNCTIONAL

RKC PLANK 4 sets of max effort, rest for the remainder of the minute Assume a low plank position (A). Rather than simply holding it, however, the RKC variation requires you to tense every muscle.

To maximise tension, interlock your hands and, as you contract, lift your glutes to shift extra focus to your core (B). Aim for 15 seconds, then let yourself collapse.

A

34 MH.CO.ZA/ February 2020

SANDBAG S AND AND DBAG DBAG G Zercher Carry 4 sets of 50m, 90sec rest EXPERT Fitness coach Andrew Tracey has turned abs into an art – minus boring crunches.

Let him show you how he does it. @theandrew. tracey B

With a straight back, squat to pick up a heavy sandbag. (Half of your bodyweight is a good standard to work towards.) Hold the bag across your forearms, with your arms positioned as if near the top of a bicep curl. The weight engages your core and prevents you from folding forward.

Walk 25m, turn around and return.

CORE

WORDS: TED LANE | PHOTOGRAPHY: PHILIP HAYNES I MODEL: WILLIAM GOODGE AT W MODEL

BANDED KNEELING CRUNCH 4 sse ets of 10 reps, 60sec rest

WHAT HAPPENS WHEN...

03. GREEN GOBBLIN’

…I Take Probiotics?

Unfortunately, the positive effects of these supps are temporary, lasting only as long as you’re taking them. For long-term results, raise your intake of prebiotics, which feed good bacteria and allow them to grow naturally, so you don’t have to parachute them into your gut with pills. The best sources are high-fibre foods, including asparagus, cabbage and spring onion. Add to basket.

WITH THE “GOOD BACTERIA” INDUSTRY PREDICTED TO GROW BY 15.7% BY 2022, WE PUT PROBIOTICS UNDER THE MICROSCOPE TO SEE IF THE PURPORTED HEALTH PANACEA REALLY HAS THE GUTS

04.BRAIN FOOD

Whether via pills or prebiotics, improving your gut biome can have happy consequences. A review of 15 human studies found that supplementing your diet with “friendly” lactobacillus and bifidobacteria for a month can fuel a mental health reboot. Supporting the hypotheses linking your brain and your gut, studies have shown that probiotics can fire up the function of your central nervous system to help alleviate symptoms of anxiety and depression, while also improving your memory.

WORDS: TOM WARD | ILLUSTRATION: GETTY IMAGES | *BRITISH JOURNAL OF NUTRITION | **EUROPEAN JOURNAL OF CLINICAL NUTRITION

01. INSIDE TRACTS

The idea that your overall wellbeing begins in your gut is increasingly gaining credence. Safeguard your “good bacteria”, the thinking goes, and you’ll set up both body and mind for a healthier outlook. But don’t reach for those yoghurt shots just yet. Your best bet is to take your probiotics in an acid-resistant capsule that protects them from stomach acid until they reach your intestines. For maximum payload, pop a supp 30 minutes before breakfast.

05. LOSS ADJUSTER

02. BUGS OF WAR

The effects of your first dose can range from effortless bowel movements to diarrhoea.

If you suffer from the latter, don’t worry.

Fatigue-causing yeast overgrowth – the result of eating too much sugar or refined carbs – begins a turf war with the incoming good bacteria.

This can be explosive, but the result is a biome repopulated by the victors and a rise in your energy levels.

REBALANCE YOUR HEALTH from inside out

As a welcome kicker, probiotics can also help you lose weight – for example, by limiting the absorption of dietary fat in your intestines. One study* found that people who take lactobacillus rhamnosus for three months lose almost 50% more weight than others; a separate study** suggested even low doses of lactobacillus gasseri taken for 12 weeks can result in an 8.5% reduction of belly fat. It may be time you called in the reinforcements.

MH.CO.ZA/ February 2020 35

LOST 29KG!

Man on a Mission / BY THAAQIB DANIELS

At school, Michael Kan was a jock on the sports field and a whiz in the classroom, but bad decisions led him down the wrong path: drugs. After three years of addiction, he cleaned up his act, lost 29kg, built the chiselled physique you see here and has dedicated the next chapter of his life to improving both his mind and body. And as a fitness instructor, he’s helping others unlock their full potential, too.

36 MH.CO.ZA/ February 2020

MICHAEL KAN

BEFORE

LOCATION: Joburg OCCUPATION: Full-time student and fitness instructor AGE: 26 WEIGHT BEFORE: 107kg (37% body fat) WEIGHT AFTER: 78kg (8% body fat) TIME TO GOAL: 2 years

1

THE PROBLEM

I was always one of “those guys” in high school who excelled in sports and academics, until I fell down the wrong path and got involved in drugs. What started out as “just fun” turned into something I could not go a day without. This lasted three years, and in that time I ended up weighing 107kg and was at 37% body fat. I had always been the outgoing type, but I lost all confidence in myself.

I needed to get my mind and body back on track.

THE LESSON: Take responsibility for your actions. It’s up to you to make the decisions that will get you to where you want to be.

PHOTOGRAPHY BY MARC DRYDEN-SCHOFIELD

BODY A full schedule of weight training, fitness classes and HIIT helped Michael kick drugs, shed kilos and forge this body.

Coach’s Corner

Under the guidance of his coach Sarah Lotter, Michael reached new heights and broke through his physical and mental barriers. Use her advice to stage your own comeback.

1. See the bigger picture.

Set a goal that scares you slightly, but excite you at the same time; one that takes years, not just months; one that will force you to learn and grow both as a person and an athlete.

2. Find a coach who is as invested in your journey as you are. This will ensure your coach always has your back and will always have your best interests at heart.

We want to hear your weight-loss and personal success stories!

Email us at tellmh@ media24. com.

3. It’s all about balance.

Remember that there is more to life than the pursuit of physical or aesthetic goals – this will allow you stay grounded and be mindful that you’re not neglecting family, friends and other priorities in your life.

READY TO LOSE YOUR BELLY? USE OUR PLAN TO TRANSFORM YOUR BODY – START TODAY AT BELLYOFF.CO.ZA

2

THE CHANGE

With the support of my family and friends, I spent eight weeks in a rehabilitation centre to treat my addiction. I came out of the facility with a completely different outlook on life. I was hungry to get back to being confident, proud, productive and fit. The first step on my fitness journey was visiting SWITCH Playground, where I attended the fun and exhilirating high-intensity interval training (HIIT) classes. I was hooked. After the first year, I saw major changes in my body and decided to begin weight training and build muscle.

THE LESSON: Take baby steps. Fitness is not a destination, it’s a lifestyle.

3

THE STRATEGY

My initial goal was to lose weight. I started by attending SWITCH Playground classes daily and making better food choices. I then made it my mission to build muscle while still losing fat. I began weight training six days a week, using a push-pulllegs split as well as attending HIIT classes twice a week.

THE LESSON: Try different things

and find out what works for you.

With today’s easy access to info, there’s near-unlimited knowledge available. Just make sure you’re tapping into credible sources with actual qualifications behind their names.

4

THE RESULT

After the first year of training – just the workout classes – I had lost about 19kg and 20% body fat. In the second year, after adding weight training into the mix, I lost another 10kg and managed to reach a final weight of 78kg and 8% body fat, which became quite easy to maintain. But the biggest change was to my self-esteem. It’s now a year later and I am a fitness instructor at SWITCH Playground Sandton and also an IFBB Physique competitor and I couldn’t be happier.

4. Respect your body.

That way health will always be a priority.

5. Dream big. Life can be short, so never let your flaws or supposed negative circumstances hold you back. It’s your life, now go and live it!

THE LESSON: Find your “why”.

Remember your purpose and goals every time you step into the gym.

And never forget that balance is key.

MH.CO.ZA/ February 2020 37

BODY

Is Sleep the Ultimate P.E.D.?

WHAT SLEEP COACHES ARE TELLING THE WORLD’S TOP ATHLETES CAN RAISE YOUR DAILY GAME, TOO. LISTEN UP AND TURN IN. / BY DAVID FERRY

38 MH.CO.ZA/ February 2020

overachiever that he is, aims to be in bed by 8:30pm. LeBron James plans his life around nabbing ten hours of shuteye. Pro baseball player, Justin Verlander, clocks between ten and 12 hours every night.

(And he does it sleeping next to Kate Upton.) In the past few years, the world’s premier athletes have discovered a new performance-enhancing supplement for their training regimens: sleep.

A number of recent and tantalising studies have suggested that simple, restorative sleep can help you think, perform and recover better. It’s compelled the world’s leading players (often prompted by their teams’ sleep coaches) to reprogram their social lives and change their priorities.

It’s why pro teams’ practice facilities include nap rooms – the Bulls’ sleep room contains 22 beds. “The room is completely dark,” says strength and conditioning coach, Jacus Coetzee. “Players use it during the day whenever there is time.” The room is kept cool and each bed has a different pillow to suit each player’s needs.

Sleep – not training or working for another hour – is when your body gets stronger and your mind gets sharper. You break down your muscles in training, but rest is when the fibres repair themselves and become more powerful. And all those skills and memories you acquire in a day are encoded while the lights are out.

Lose sleep and your neurons start firing more slowly and working together less efficiently. Your reaction time, your speed, and your focus all degrade. Even just three nights of crappy sleep have been shown to drop your bench press by 9kg. And in the long run, you’re cueing up obesity, heart disease, stroke, and other health troubles. “The research that’s coming out now is unequivocal,” says Dr. Christopher Winter, the neurologist who first figured out – more than a decade ago – that jet lag was related to Major League Baseball teams losing games. “People who sleep more and sleep better perform better, both in the short and the long term.” You might not need ten hours like an elite athlete. But you should shoot for seven to nine, and most of us aren’t even coming close.

IMAGE: GETTY; ADDITIONAL WORDS: CRAIG CUTLER

TOM BRADY, noted

HOW GOOD IS VITAMIN Z? Dr. Cheri Mah, knows better than most the dividends sleep can pay. In 2011, as a researcher at Stanford’s Sleep Disorders Clinic and Research Laboratory, she published the study that catapulted the subject of sleep into clubhouses across the country. Mah required a group of players on Stanford’s men’s basketball team to snooze at least ten hours a night. (How do you get university students to sleep more? Make them spend more time in bed – for almost everyone, more time in bed leads to more time asleep, she says.) No one expected more sleep to be bad for the players, but the results were a shock: free-throw percentages increased by 9 percent, successful three-point field goals jumped 9.2 percent and injuries dropped to boot. “They all improved,” says Mah, who’s now with the University of California.

Related studies she conducted showed that with more sleep, university swimmers improved their times, soccer players sprinted faster and reported increased vigour, and tennis players saw their accuracy increase in

How much free-throw percentages increased after players got ten hours of sleep.

9

%

serves and shots. Basically, both their brains and their bodies functioned better. “Then my story became: how do I apply this?”

One of the first pro teams Mah consulted for was the American basketball team, Golden State Warriors. That was in 2014, toward the beginning of their multiseason run as the NBA’s dominant force. She quickly helped the team optimise its travel and practice schedules. Cross-country flights before games and red-eyes afterward? No way. Mandatory practice the morning after a six-hour journey?

Nope. In fact, fatigue is such a clear indicator of performance that Mah collaborated with ESPN on a schedule-alert project to predict when NBA teams would be at highest risk of losing based on travel and fatigue factors. In its second season, the tool correctly guessed sleep-based losses 78 percent of the time.

Since then, Mah says, the NBA has improved scheduling by keeping player fatigue in mind.

Organisational changes help only so much; athletes have to follow through on their own.

And you do too. Below, discover how to get championship sleep and level up.

HOW TO SLEEP LIKE A CHAMP Make sleep as important as your game.

For those of us who aren’t paid millions to perform, the idea of finding more time for sleep can be daunting. When obligations pile up, it’s usually the first thing to go. That’s backward thinking. “If you increase your time in bed by even 15 to 20 minutes, you will notice a difference,” says Dr Meeta Singh, a sleep-disorder expert at the Henry Ford Sleep Disorders Center.

Cut the bull.

“I always encounter this type, the Silicon Valley dude who’s killing it financially, has kids, is trying to do a triathlon,” Winter says. “He goes to bed at midnight and wakes up at 4am.

He says he’s doing great and needs four hours. But just because you can doesn’t mean you should.” Give your body a chance to operate at its full potential by getting a complete night’s rest a few days in a row.

Then see how you perform. You might do better on nine hours, even if you’ve been telling everyone – including yourself – that you’re fine with four.

Work your room.

During the season, athletes sleep in different hotel rooms every week. To create the perfect environment – a quiet, dark, cool room (between 15 and 19 degrees) – they might need to use pillows to keep blinds and curtains light-tight. The Bulls players are encouraged to wear blue light blockers before sleep.

Use your home advantage to set up the right environment every night.

Foam-roll before bed.

You need a bedtime routine that’s not about screens, which mess with your ability to produce the sleep hormone melatonin. Athletes (and probably you) know it’s a good idea to foam-roll muscles anyway, so why not make it part

of a dedicated 15 to 30 minutes of wind-down time, Mah says.

Substitutes for rolling: yoga or some time reading, like Seven’s rugby player, Werner Kok, who reads before bed to help him fall asleep.

If travel is short, don’t change your schedule.

North American athletes normally shuffle between two to four time zones, Winter says.

Research suggests that the players’ performance peaks in late afternoon, so he may tell a West Coast pitcher to stay on California time for a nighttime match-up in New York. If you’re in a different time zone for a quick meeting that falls within your regular work hours, you might not have to bother trying to adjust.

Power up with naptime, if you can.

Take a nap to help reset after lunch or midafternoon to finish your work day strong. Many Bulls players nap before a big game to

keep them alert and focused.

Make consistency important.

You need weeks of consistent sleep to live to your full potential, Mah says. According to Coetzee, the Bulls players are all given set wake-up and sleep times based on their sleep personalities that have been determined for them.

That way they get the same amount of sleep each day. Your “sleep debt” accumulates when you don’t get enough for days on end, and a night or weekend of extra sleep won’t settle your bill.

And if you can’t sleep tonight...

“I tell my athletes and my patients that sleep is the most important thing in the world, but tonight’s sleep is irrelevant,” Winter says. Don’t beat yourself up if you have some rough nights or weeks. That’s normal. What shouldn’t be normal is cheating your sleep every night and expecting victory in every game.

MH.CO.ZA/ February 2020 39

BODY

So You Sugar?

Whether you keep a two-litre of cooldrink on your desk or you’re just looking to avoid d weight gain this year, you already know it’s a good idea to cut bacck on sugar. Too much sweetness can tip your calorie-in, calo orie-out balance, leading to weight gain and a host of health complications. But quitting the white stuff is hard. Although “sug gar addiction” isn’t an official affliction, research shows neurochemical similarities between how drugs and sugar affeect the brain. These include symptoms like bingeing, craving, to olerance, and withdrawal.

Some experts reco ommend going cold turkey, while others advise a gradual reduction. Each approach can work, says registered dietician,, Karen Ansel, author of Healing Superfoods for Anti-Aging. Here’s what happens when you actually do it.

—Melissa Matthews

The First Fi 24 Hours:

The Next Three to Five Days:

The Next Two Weeks:

MAYDAY! MAYDAY!

OPERATION DRAWDOWN

HARD-WON VICTORY!

YOUR MOVE: Think through your day to the times you reach for sugar, and set up some strategies for what else you could be doing instead. “Most of us can pinpoint when we’re eating the foods that we wish we weren’t eating,” says Ansel. If sugar gives you an afternoon rush, then you might find a similar rush with tea or coffee. If you eat a tub of ice cream right after work as a way to unwind, schedule a walk instead.

40 MH.CO.ZA/ February 2020

YOUR SYMPTOMS: Possible continued fatigue, headaches, maybe muscle cramps – but you’ll experience some benefits, too. Your blood pressure may stabilise, says Dr Eric Pham, a surgeon at St. Joseph Hospital in the US. Adrenaline will also increase and help you break down glycogen stored in your body into sugar, says Quebbemann.

YOUR MOVE: Double your intake of complex carbs like potatoes, whole grains, avocados and fresh fruit. Swapping out added sugars for complex carbs will help stabilise your insulin levels. This way, “you don’t get the headaches. You don’t get the crashes. You get a consistently higher level of energy,” Quebbemann says. Hang in there.

YOUR SYMPTOMS: Elation. Focus. Calm. Maybe the occasional craving, but nothing you can’t survive. Now the only thing you might be left with is a sense of “How long can I pull this off?”

Good question.

YOUR MOVE: If you’re going to give in to a sugar craving, plan it, says Ansel. Knowing you’ll have sugar at some point can help you get through not having it most of the time. “Plan in advance when you’ll have it. And plan exactly what you’re going to have,” she says. Then – and this is a critical point – “you have to eat it out of the house someplace. Go where you have to order it, so you can’t go back for seconds,” Ansel says. Also, don’t beat yourself up: “If there’s a spectrum of healthy eating, most of us are at one end, and healthy is at another. Just to get to the middle would be amazing.”

WORDS: MICHAEL JENNINGS; PHOTOGRAPHY: PHILIP HAYNES

YOUR SYMPTOMS: You may feel, well, rough. You’ll grow tired and lethargic. You may daydream.

Your cravings may get more frequent and/or intense. These are good signs.

Insulin, a hormone that regulates glucose, drops to become more stable.

This means that, eventually, you won’t go through the cycle of sugar highs and crashes, says Dr. Brian Quebbemann, a bariatric surgeon based in California.

Rise to the Challenge Every Time

UP

UP

Popeye was right: spinach gives you superpowers. Its folic acid has been linked to sustained erections.

Suddenly those forearms make sense… Andrologia

Your morning cup of Joe can perk you up in more ways than one. Two to three cups of coffee a day have been proven to reduce ED. Swap Viagra for a venti. Plos One

CANNED HEAT

BEAN COUNTERS

UP

WHETHER YOU WANT TO RAISE FERTILITY OR MAINTAIN HEALTH, OUR HARD FACTS WILL ENSURE YOU KEEP UP THE GOOD WORK / BY MATT EVANS

COMPOUND INTEREST

Heavy lifting, especially compound movements such as deadlifts, can boost testosterone and restore your sex drive.

Journal of Strength and Conditioning Research

UP

OIL CHANGE

Thorough groin hygiene is good practice, but soaps can cause irritation and even balanitis. If you’re sensitive, use an emollient bath oil for a clean bill of health. BMJ

UP

TAKE CONTROL

Kegels are for men, too. Their benefits extend beyond better control during sex: the strengthened pelvic muscles prevent urinary tract issues. CampbellWalsh Urology

UP

MORE THE MERRIER

According to a 10year study, more frequent ejaculation correlates to a lower prostate cancer risk.

That’s a great excuse if you get caught, er, red-handed. European Urology

UP

WORK THE ANGLES

Splashes from urinals spread bacteria on your trousers. Minimise splash-back by aiming just below 45°. American Physical Society

UP

NIGHT VISION

Recent studies suggest that the antioxidant carotenoids in carrots can boost your fertility.

Plus, you’ll be better able to see what you’re doing in bed. ASRM

HOLD

STREAM OF CONSCIOUSNESS

Is the strength of your urine stream getting weaker? If you’re over 40, this could be one of the first signs of an enlarged prostate.

Book in with your GP for an examination. Plos One

DOWN

ILLUSTRATION: INFOMEN

TIGHT SQUEEZE

RISERS AND FALLERS UP

Pole position

HOLD

Hanging loose

DOWN

Shrinking feeling

Your genitals are external to regulate the temperature of your testes. Swerve tight undies for loose boxers to prevent excessive heat from toasting your sperm.

Human Reproduction

DOWN

BUTT OF THE JOKE

The trope of a postromp ciggy lowers your sperm count and testosterone levels, sending your hopes of a second wind up in smoke. Boston University School of Medicine

DOWN

DOWN

A study found that enlargement treatments were less effective than therapy in improving men’s self-esteem about their penis size.

Sexual Medicine Reviews

Resting your computer on your lap raises your scrotal temperature by 2.5°C, hitting delete on your sperm reserves.

Forget agile working and sit at a desk.

Human Reproduction

UNDER THE KNIFE

HOT-DESKING

MH.CO.ZA/ H February 2020 41

PROMOTION

Young, Authentic & Modern

Tsogo Sun Hotels says hi to an out-of-the-ordinary new brand

T

sogo Sun Hotels is moving into a new space with unique and bold hotel brand: hi Hotels.

Designed to continue delivering on the group’s promise of creating great experiences, this exciting new brand is young and funky, authentic and friendly, modern and spacious, and best of all, comfortable and affordable. The rooms have luxurious walk-in showers, 48-inch TVs, big windows, blackout curtains, coffee and tea stations, USB ports and laptop-sized safes.

From the ‘living lobby’ – which provides a space to work and play – to the convenient deli for meals and snacks on the go, every element is designed for your comfort and convenience.

At the heart of this new brand is a focus on technology. It’s the first hotel within the group to offer online and self-check-in facilities. The hotel’s media system allows guests to cast movies, shows and music from their devices to their room TV. You’ll have access to free, uncapped high-speed WiFi for every minute of your stay. The first hi Hotel is set to open at Montecasino in Johannesburg with 123

bedrooms (46 double doubles and 77 queens) that are modern, uncluttered and comfortable. The hotel – which has been built using modular design is located just 100 metres from the outdoor piazza with easy access to the many varied restaurants, bars, theatres, shops, conference and event venues, and other entertainment options in Montecasino, Gauteng’s premier entertainment destination.

“There is a segment of the market that is looking for an affordable, comfortable and well-designed space to stay, rather than a hotel with all the bells and whistles,” says Tim de Raedt, hi Hotels’ Director of Operations. “They want convenience and some creature comforts, and a base from which they can explore the city, go about their business and enjoy what the neighbourhood has to offer. hi Hotels provides all that.”

Several sites have been identified for a further rollout of the brand in the next two years.

“We’re proud to be breaking new ground with this fresh brand – and we look forward to introducing people to the hi Hotels offering,” adds De Raedt.

For more information, visit hihotels.co.za or follow hi Hotels on Facebook (@hiHotels) or Instagram (@hi_hotels_sa)

COMFY, UNCLUTTERED ROOMS

UNLIMITED, FAST & FREE WIFI

IN A GREAT LOCATION

LIVING LOBBY & DELI

SELFSERVICE CHECK-IN

STREAM YOUR OWN CONTENT

STYLE

Streamline Your Wardrobe Travel to The Bronze Age Brush Up Your Smile

COMPILED BY AZEEZ JACOBS

07

06

03

Shop smart with wardrobe staples that will give you style options for years to come.

08

01

MODEL: SEID AT BOSS MODELS | FASHION ASSISTANT NADIA EKSTEEN | GROOMING: TERRI TOMSETT AT ONE LEAGUE| PHOTOGRAPHY ASSISTANT: JOSHUA KYLE JONATHAN

02

13

09 05 04

10 12

PHOTOGRAPHY

BY GARRETH B A R C L AY

11

We’ve taken 13 essentials and created 31 looks – that’s a whole month of style, sorted. Minimal clothing, maximum utility and exceptional value for money.

1.

2.

3.

4.

5.

Chintz Comfort blazer R1 399 Zara Chintz Comfort trousers R679 Zara The Keb Wool T-shirt R1 899 Fjallraven Ralph Sampson Perf Lo sneakers R1 299 Puma Pinstripe denim shirt R899 Zara

6.

7.

8.

9.

10.

11.

Linen bomber jacket R1 800 Country Road Floral shirt R350 Woolworths Tailored track pants R379 H&M Slim-fit Jeans R1 699 Superdry Leather sandals R599 Tread & Miller Arthur Jack Tucker shoes R799 Tread & Miller

12. Short sleeve shirt R579 Zara 13. Pure Linen Shirt R750 Woolworths Accessories (A): Heritage tie R899 T.M Lewin at Edgars, Pocket Square R349 Trenery belt R780 Ted Baker

MH.CO.ZA/ February 2020 43

STYLE

FEWER CLOTHES, MORE OPTIONS

Righ now is the perfect time to revamp your style. But take note: the first step to building yourinterchangeable wardrobe is a foundation, of hard-working, versatile pieces. (Think: bang for your buck.)

This means fewer clothes, better quality, more outfits.

Mix and match the pieces here to create 31 distinct looks. Just keep a note of your body measurements on your phone so you can access these digits at any time (and keep your tailor on speed dial).

6+5+3+9+4+A

MH.CO.ZA/ February 2020 45

STYLE

Hit the Mark

A garment must have the perfect balance of style and function to receive our MH seal of approval. For example, a bomber jacket is an outer layer that looks good on anyone, so invest in a simple, clean-cut style in a versatile shade.

6+3+5+8+4

46 MH.CO.ZA/ February 2020

6+13+9+10+A

13+9+4+A

6+13+2+10

12+8+10

12+9+4

1+2+7+11+A

6+7+8+4

6+7+2+11+A

1+6+8+4

STYLE

Serving Style

From your 9-to-5 grind in the city to downtime on weekends, you need pieces that pack a sharp, classic look (for all occasions) and are made from lightweight and durable fabrics that let you move with ease.

5+3

48 MH.CO.ZA/ February 2020

7+9+11

5+3+9+10+A

13+8+10

12+3+9+10

6+13+8+4

12+3+8+4

5+3+2+4

1+7+9+11+A

1+3+2+4+A

1+12+2+4+A

6+3+2+4+A

3+8+4

5+3+8+10

7+9+11+A

1+13+3+8+4

6+12+9+11

7+8+10

12+2+10

STYLE

Invest in the Best

The future-fit work wardrobe is one built on previously forbidden pieces like denim, bomber jackets and trainers.

Think about it: your on-the-job clothes should feel just as cutting-edge as your big ideas in the boardroom.

1+13+9+4+A

MH.CO.ZA/ February 2020

51

STYLE

04

02

03

01

The Bronze Age THIS METAL ONCE DEFINED AN ERA, NOW IT’LL REDEFINE YOUR LOOK.

52 MH.CO.ZA/ February 2020

Sure, a bronze-case watch offers versatility between dressed-up and casual looks.

But the anticorrosive alloy also develops its own patina over time, so the watch becomes more distinctive as you wear it.

1. Alpina Seastrong Diver 300 R19 275 chrono24.co.za; 2. IWC Pilot’s Watch Automatic Spitfire R72 800 charlesgreig.co.za; 3.

Tudor Black bay bronze R66 900 luxurytime.co.za; 4. Shinola Bronze Monster Automatic Dive POR shinola.com; 5. Ebel Discovery Bronze R37 500 Boutique Haute Horlogerie at picotandmoss.co.za

PHOTOGRAPHY: JEFFREY WESTBROOK | PROP STYLING: MIAKO KATOH

05

UPGRADE YOUR

SMILE

There’s the caring for your teeth so your trips to the dentist aren’t miserable, and then there’s the caring for your teeth that you do just to look great. Good oral-hygiene products help with both, and these are the best of them. BY AZEEZ JACOBS AND GARRETT MUNCE

5

M

O.Z Z

F bru ru y 2020

STYLE

DOES YOUR

OUR FAVOURITE BRUSHES

REALLY MAKE A DIFFERENCE?

The number-one thing you should look for is soft bristles. Everything after that is a glistening bonus.

And there’s a great brush at any price.

ULTRA-SLIM Colgate’s slim soft toothbrush is designed with bristles that are up to 17 times slimmer at the tips to give you better cleaning power in-between your pearly whites.

Colgate 360 Charcoal Toothbrush R50 clicks.co.za

GOOD VIBRATIONS NS This brush vibrates at 12 000 cycles per minute to gently clean your teeth and stimulate your gums. It uses the extra power of vibration to achieve better results than a manual toothbrush. GUM Sonic Battery Toothbrush R189 dischem.co.za

PHOTOGRAPHS BY DAN FORBES

BUYING A TOOTHBRUSH is

like buying a car. They all do basically the same thing, so why drive a Carrera when a Civic will get you just as far? You can shell out for an electric toothbrush tricked out with artificial intelligence, but it’s not cleaning your teeth any better than the manual one you snagged for free from the dentist. “It comes down to how much time you put into brushing your teeth,” says Dr. Michael Peske.

The electric variety cleans more efficiently

THE GATEWAY TOOL:

THE WATER PICK

in a short period of time. But if you adhere to the dentist-recommended two minutes of brushing twice a day with a manual toothbrush, your smile will be just as bright as with an electric brush. According to Peske, the most important part of any brush is the bristles. “Your toothbrush should have soft bristles,” he says. Medium or hard ones can “start to abrade your gums”. Also, replace your brush every three months or “when the bristles start to splay,” he says.

BRUSH AWAY This cross action toothbrush head surrounds each tooth with bristles angled at 16 degrees and 2D cleaning action oscillates and rotates to bus plaque. Oral-B Vitality 3D White Rechargeable Toothbrush R250 clicks.co.za

WHEN I WAS IN UNIVERSITY, I got a case of gingivitis so miserable my gums bled in my sleep. The reason? I wasn’t flossing. And I wasn’t going to start doing so overnight – my gums were just too sensitive. So I got a water pick. “The water pressure flushes out bacteria under the gumline and in between the teeth where your brush may not be able to get to,” says Dr. Elisa Mello. It was like a set of training wheels on my journey toward flossing. After a few years of using it, my gums improved, and I now floss every day. Waterpik R999 takealot.co.za

MH.CO.ZA/ February 2020 55

STYLE SMILES IN EXTREMIS If consistent brushing, at-home whitening, and regular trips to the dentist aren’t cutting it, call in the cavalry.

ZOOM WHITENING An in office procedure using advanced technology LED light combined with 25% hydrogen peroxide gel to achieve results of up to eight shades whiter in as little as 45 minutes’ chair time. A full Zoom Whitespeed procedure consists of 3 x 15 minutes in the chair, plus customised whitening trays and a home kit. Some practices will include a cleaning and take-home maintenance products to help you keep your teeth looking their whitest.

AVERAGE COST: R5 000 per treatment

BONDING AND RECONTOURING The advancement in resin material in dentistry has opened up the opportunity for dentists to reshape, recontour and rebuild teeth while the patient is in the chair, says Cape Town dentist Dr Marc Sher. The resin materials and bonding techniques available today allow dentists to change the shape and structure of an existing natural tooth, he adds.

AVERAGE COST: Up to R4 000 per tooth

THE DECODER Once a supermarket afterthought, toothpaste has gotten complicated. Which trends are truly doing you favours, and which are just an empty upsell? BY MELISSA MATTHEWS

THE SELL:

THE SELL:

THE SELL:

CHARCOAL

N AT U R A L

CBD

THE FACTS:

THE FACTS:

THE FACTS:

Charcoal is perceivedasasupercleanser for everything,butthat’snotthecase with your teeth.Itnotonlydoesn’tdothe job (a 2017 ADAreviewlookedatmore than 100 studiesandfoundinsufficient evidence thatitwhitens),butlong-term use is dangeroustoyourenamel.The abrasivenessofcharcoalwearsaway your protectivetoothcoating,leadingto sensitivity,yellowingandcavities.

There are no rules about when companies can and can’t slap “natural” on their labels. Most of the time, toothpastes that claim to be all-natural don’t have any sodium lauryl sulfate, a foaming agent or preservatives. At worst, these could irritate the lining of your mouth, says Dr. Mark Wolff, dean of the University of Pennsylvania School of Dental Medicine.

Hey, why not? It’s in everything else these days.

Labels promise antiinflammation and calm energy, but nobody can see any real reason your teeth or gums need this cannabis derivative, and certainly no science has found that they do, either.

56 MH.CO.ZA/ February 2020

CERAMIC VENEERS Porcelain is an outdated term in dentistry, says Sher. The ceramics used in veneers and crowns are a lot more sophisticated than porcelain and allow for excellent bonding to the underlying tooth. A dental technician working in a dental laboratory will usually make the ceramic, although some dentists can make their own in house. The material looks like the real deal and is very strong, says Sher.

AVERAGE COST: Up to R15 000 per tooth.

HOW TO GET TRULY

THE GLOBAL teeth-whitening-products

industry is expected to reach R105 billion by 2024. That doesn’t mean all these products work the same... or at all.

Whitening toothpastes, for example, contain mildly abrasive calcium carbonate, which can remove surface stains but won’t make your teeth any whiter. “What people are actually asking for,” says Dr. Brian Kantor, a cosmetic dentist at Lowenberg Lituchy & Kantor, “is bleaching, which is making teeth whiter than they actually were.” All at-home bleaching products use hydrogen peroxide and “cause a chemical reaction that seeps into the tooth and breaks up molecules that cause staining,” he says. What makes one work better than another hinges on how much hydrogen peroxide there is in the product and how much contact it has with your teeth. That’s why “you should look for products that stick to your teeth, like strips or trays,” Kantor says.

Studies have shown that it’s safe to use over-the-counter bleaching products as long as you follow the directions on the box. “The only risk is that your teeth can become temporarily sensitive,” says Kantor. “Don’t use them if you have cavities or decay.” Most important, manage expectations. “Everyone reacts differently,” he says. Using a few whitening strips won’t suddenly give you the ability to signal planes with your smile.

DIY WHITE TEETH!

In a few years, there may be an all-natural alternative to whitening strips, but right now you can turn to your kitchen cabinet. “Mix a combination of baking soda and hydrogen peroxide to a toothpaste consistency and brush your teeth with that” to bleach and remove surface stains, says Kantor. We tried it, and it works.

Just don’t expect it to give you the same results as bleach.

IMAGES SUPPLIED

T WO WAYS TO BLEACH WHITENING KIT The five-minute treatment is a fast and effective way to brighten your smile. The whitening formula lifts stains and removes yellowing on the surface of your tooth enamel. White Glo Diamond Whitening Kit R270 takealot.co.za

WHITENING STRIPS Non-peroxide professional teeth whitening strips are the latest innovation to safely whiten your teeth at home. The strips have been developed with a unique elastic gel formulation. Smile Science Professional Whitening Strips R263 clicks.co.za

MH.CO.ZA/ February 2020 57

LIFE COMPILED BY KELLEIGH KOREVAAR

Home Brew OPERATING OUT OF THE GARAGE OF HIS MOTHER’S HOME IN KHAYELITSHA, SIKELELA IS PROOF THAT IF YOU BREW IT, THEY WILL COME

Pitch Perfect (Every Time) Get Your Top Off Raise Your Spirits

All he had was a garage, a coffee machine and an unflinching certainty it was all going to work out. “Seriously, I didn’t even have a name yet, no name at all,” says Sikelela Dibela, laughing. Those early days, when Sikis Koffee Kafe was an unbaptised pipedream, a coffee shop with no identity in a township where people were sceptical of gourmet brews, were the hardest. But instead of giving up, Sikelela started a conversation.

UNFILTERED When Sikelela talks about coffee, it’s clear he’s a convert. He analyses the grind, describing how cold weather shrinks the beans and how you have to load up the hopper and keep making adjustments to brew the perfect cup. It’s part science, part art. He’s a disciple of the third wave of coffee, a man dedicated to his craft. But, like most living in Khayelitsha, growing up, coffee was just a means to an end.

“I was drinking instant,” he says. “We all drink instant coffee. Even when I was working at the café, I was still knocking back instant.” The only ritual he had around coffee was sipping an instant brew from a saucer at his grandmother’s house in the Eastern Cape. “That was about how much I

WORDS BY KIERAN LEGG PHOTOGRAPHS BY ANDREW REEVES

thought about coffee back then,” he adds.

Living in Khayelitsha’s Site C, Sikelela struggled in school. He eventually dropped out in Grade 9 and picked up odd jobs in the area. In 2006, he started working part time at vida e caffé. While the senior staff worked the coffee machines up front, Sikelela was stuck washing dishes.

“I watched them making coffee, and I knew I wanted to be up there,” he says.

But he wasn’t drawn to the process, he wanted to banter with customers. So, when he was given an opportunity to migrate to the frontlines, he didn’t hesitate. Sikelela moved through the sections, from making sandwiches to baking, to watching the pros at the machines, and, finally, pouring that first victorious cup – it was here that he found his calling. Yes, in part, he excelled in front of a crowd. But, as he discovered the intricacies of the coffee-making process, he discovered a passion for the craft. He wasn’t just great with people; turns out he was great with coffee, too.

NEW ORIGINS In 2009, vida e caffé was preparing to open new branches in London. Their plan was to send a team of their best baristas from South Africa to help locals get to grips with the company’s methodology. Among those selected to jet off to the UK? Sikelela.

“I couldn’t believe it,” he says. “It was my first time flying, my first time outside of the country.”

He was the youngest of the crew, and in a way, it helped ease his nerves. He told himself to just enjoy the experience – “Try my hardest!” – and immerse himself in the culture. While it was gruelling work setting up cafes in bustling spots such as Regent Street and Soho, he says he never felt stressed. “I was in my element,” he says.

“The work… the work made me happy.”

He spent two years in the city. And when the call finally came for him to come home, he could barely tear himself away.

“I didn’t want to go back,” he says. “I loved London, and I had no money – I spent all of it partying. So, I knew if I’m coming back, I’m back for good.”

As the plane touched down in Cape Town, he felt like he’d hit rock bottom.

MH.CO.ZA/ February 2020 59

After a rough launch, Sikis is starting to find its footing.

Feeling depressed, Sikelela was miserable at work. He knew he had to shake things up.

The alternative? There was no alternative.

“I was so scared of leaving vida,” he says.

“It was like a home. But I knew I had to be open to a new world, to discover something outside of this life.”

He also had a long-term plan. Sikelela wanted to start a business, and his goal was to jump from job to job and pick up new skills along the way. He started working at different independent cafés, taking on new

60 MH.CO.ZA/ February 2020

responsibilities and tackling varying tasks.

There was no clear endpoint, no set list of skills he needed to learn before he could launch his own enterprise. “I just had to trust that I would know when I was ready,” he says.

READY TO POUR It was 2016 and Sikelela was ready.

He’d quit his job at Starlings Café in Claremont, Cape Town. He didn’t have a business plan. He just knew he wanted to

take his destiny into his own hands, and he happened to make a good cup of coffee.

Looking for an opportunity, he noticed most business owners were drawn to the city centre. It made sense, he admits – that’s where the customers are. But back home, in Khayelitsha, he saw an untapped market. If he could change the narrative around coffee, give his neighbours a reason to switch from instant to freshly-brewed, well, he might have something big on his hands.

He toyed with repurposing a cargo container as a makeshift café, but his mom – a kitchen manager – was in the process of building onto her home in the township and suggested he operate out of her garage instead. She was the first to see the potential of his idea.

“And it’s a good motivator, you know.

When you got your mom onboard, if you don’t make this work, you’re going to be in shit,” says Sikelela.

He then shared his vision with his mentor who purchased a coffee machine and grinder for the fledgling café. In May of that year, Sikis opened its doors. Or, rather – the café that would one day be known as Sikis.

In that moment, it had no name. He was just a man making coffee in his garage.

The initial reception was rough. As expected, it was hard to convince locals to pay a premium for coffee. “They see coffee shops for certain people. These are places for the ‘bosses’,” he says. “And here I am trying to get them just to buy a cup and try it.”

Days would go by with only one or two customers. It was demoralising, but Sikelela couldn’t give up. He’d just become a father, and his daughter’s future was riding on the café with no name.

“You can understand what is going through my mind,” he says. “I’m thinking about my family and everything, it’s crazy.

For me, it just had to work – I had to do everything that I could to make sure that my daughter had a nice foundation, that when she grew up, she didn’t have to go through all the stuff I had to deal with.”

Creatively, he’d hit a brick wall, so he tapped into his other precisely-honed craft: the art of conversation. “I just opened up conversations with people I respected, asking them for their ideas. I wasn’t protective about my café, I just wanted it to succeed,” he says.

LIFE

The Grind

Over the past 10 years, Sikelela has perfected his craft at cafes across Cape Town.

From blueprint to homebrewed business, these are the lessons Sikelela learnt percolating his vision into a reality:

1. PERFECT BLEND “You cannot be a lone wolf entrepreneur. You need to nurture a network,” he says.

“Take your ideas and run them by as many people as you can. Sure, people can try steal them, but you can watch them try them out and see what works and what doesn’t and just do it better. If you’re having a mental block, throwing those ideas out there and discussing them with someone else can give you a new angle.”

2. SINGLE ORIGIN “There’s no better place to start your business than your own community,” says Sikelela. He says there’s an inherent level of trust and support among those who know you.

3. WHILE IT’S HOT “The best time to start your business? Right now,” he says. “There is never going to be a better time than the present.” He says he reached a point where he could no longer put off taking that leap of faith. The secret: he knew it had to work. “When you put in the work, and put that pressure on yourself that there’s no other option, that’s when it all starts to slot into place.”

“THE SKY’S THE LIMIT... IT’S NOT JUST ABOUT THE CASH COMING IN BUT THE RELATIONSHIPS I’VE NURTURED.” It was through conversations that he coined the café’s name: Sikis Koffee Kafe.

He started to forge an identity for the spot as a networking hub for enterprising types in the township. He diversified his market, drawing in locals and tourists alike. He developed his own brand, becoming Siki – the coffee guy. These were all pivotal moments for his business that began with a conversation with a friend over a cuppa.

Now, three years later, he’s changed local perceptions around coffee, he says, and created a new narrative around this fabled brew.

“The sky’s the limit, my brother,” he tells me. “I worked so hard on this business. It’s

not just about the cash coming in but the relationships I’ve nurtured through running this place.”

He says he’s meeting new people, guys who are excited about the coffee shop and want it to flourish. It’s this “period of positive energy” that’s helped roll back the dread he felt when he first returned to the Mother City almost eight years ago.

“You hear so many negative stories about our communities,” says the 29-year-old.

“But that negative narrative gets too much focus, and the positive? None. There are so many of us with our own stories, doing good, shaping the narrative – and I’m glad that I can be part of it.”

MH.CO.ZA/ February 2020 61

LIFE

Pitch Perfect YOUR SUCCESS – IN BUSINESS AND IN LIFE – OFTEN DEPENDS ON ONE CRUCIAL MOMENT: THE PITCH. SEAL THE DEAL AND DEVELOP A WINNING MINDSET WITH AUTHOR JUSTIN COHEN’S BATTLE-TESTED ADVICE

YOU’RE THINKING ABOUT

pitching wrong. It’s not just something that happens in a stuffy boardroom, or on screen when two bright-eyed entrepreneurs stumble into the Dragon’s Den. In fact, you’re pitching every day.

Whether it’s sharing an idea during the morning meeting or firing off another witty opener on Tinder, you’re trying to sell someone else on your concept, and indirectly, on you.

“Knowing how to pitch is one of the most important skills you can learn,” says Justin Cohen, an author and international speaker. Many years ago, Cohen was stuck in a rut.

“I’d go in, have a great conversation with a potential client, feel sure I had it in the bag – then lose the business to a competitor, often someone offering less value at a higher price,” he says. Finally, after missing out on a fivefigure deal, he had an epiphany.

“For real business success, it’s not good enough to be great at what you do. You have to be great at pitching what you do. In fact, you have to be even better at pitching what you do than doing what you do,” says Cohen.

He started developing a magic formula, a way to hedge the odds back in his favour.

Ultimately, he reversed that cycle of rejection. Instead of an inbox filled with ominous emails leading with lines such as “We regret to inform you…”, he was closing on the spot. In his book Pitch to Win he dives into each step of the six pillars that prop up his new-fangled approach to the pitch. Here, he shares quick tricks to power up your next big pitch right now.

IMAGE SEAN LAURENZ

1. BECOME A POWER LISTENER

“It may sound harsh, but the businesses you pitch to don’t really care about you,” says Cohen. “They care about themselves.

They care about their needs, their desires and their pain.”

Bottom line: they’re interested in how you can address those needs. But to understand what they want, you will first have to take time to listen. Cohen calls this “tuning in”. “But listening means more than waiting for your turn to speak,” he adds. Try these three steps: 1/ Ask open-ended questions. You can’t listen if they’re not saying anything. Closeended questions such as “Are you happy with your current service provider?” lead to

THE EXPERT

Justin Cohen is an international speaker, trainer and author with a postgraduate degree in psychology who has coached entrepreneurs, major corporates and small business to win some of the toughest multimilliondollar deals. His mission: to help you succeed on every level. Read his new book Pitch to Win for a full step-by-step guide to powering up your next pitch.

(R229, takealot.com)

a yes or no answer. Instead, ask “Can you tell me about your experience with your current service provider?” gets them to tell you a story. “The more they speak, the better your diagnosis [of their needs] will be, and the better the solution you can provide.”

“It may sound harsh but the businesses you pitch to don’t really care about you. They care about their needs.”

2/ Listen with positive, open body language. “It’s useful to make notes while they’re talking, but make sure to look up often and make eye contact,” says Cohen.

“That conveys your positive interest.” If they feel you’re distracted (or aren’t listening), they might clam up.

3/ Paraphrase back what you’ve heard.

Paraphrasing ensures you’re both on the same page. It helps them see the problem you’re going to address. And once they’re clear on the problem, they’ll be ready to hear about your solution.

2. FIND YOUR PURPOSE

Cohen says that most people go into a pitch focusing on how they’ll feel after “winning”.

MH.CO.ZA/ February 2020 63

LIFE But shifting that focus from what you’re going to take from the experience, to what you can give (the client, your colleague, the Tinder date) can improve your chances of sealing the deal. A Carnegie Mellon University study found that when students spent time thinking about their life’s purpose before a test, they experienced a 50 percent boost in their problem-solving ability. Plus, research at Wharton Business school found that salesmen who looked at how they could make a difference rather than thinking “What’s in it for me?” outperformed their self-serving peers.

ADDITIONAL WORDS: KIERAN LEGG | 1UNIVERSITY OF KANSAS STUDY

3. BE OPTIMISTIC

In a study conducted by the University of Pennsylvania, researchers found that more optimistic salespeople achieved 56 percent more sales than their more pessimistic counterparts. Across the board, optimism was a better predictor of success in sales than IQ, qualifications and on-the-job experience.

Cohen says that’s important to keep in mind when dealing with rejection.

“We are all hard-wired to hate rejection.

It stems back to our caveman days, when we would die if our tribe rejected us,” he says.

“But we’ve got to get over this rejection thing.”

Why? Well, in many ways, success is just across the road from rejection. It takes anywhere between five and twelve exposures to a product, service or idea before people will buy, Cohen adds. “That’s five to twelve rejections before they say yes.”

As a result, the most successful people hear the word “no” far more than anyone else. But what they also know, whether it’s consciously or not, is that the only way to that “Yes” is by barrelling through those “No’s” with optimism. “In other words, we have to be rejection specialists,” says Cohen.

To cultivate a positive mindset in the face of rejection, ask yourself these questions: 1/ What’s good about what happened?

It’s not the facts but the interpretations that make us negative. “Failure is a great teacher – if we allow ourselves to learn from it,” says Cohen. “While you’ve acknowledged that there is something wrong with the situation, take the opportunity to acknowledge what’s right with it.”

2/ What can I do about it? “We usually only need one solution but come up with many,” says Cohen. “It takes lots of potential solutions 64 MH.CO.ZA/ February 2020

to find a good one, and cultivating a solution mindset is a key ingredient of success.”

4. SPORT A SMILE

When you’re pitching, you’re probably feeling nervous. Often, that means you’re gritting your teeth and sporting a grim expression – like a guy on his way to the gallows. But smiling, even if it means forcing it, can be one of the quickest, easiest ways to boost positive feelings – for you and those you’re pitching to. “There is a facial feedback loop in the brain: when we’re happy we smile but, equally, when we smile we feel happy.” Even if you smile at someone during your pitch, and they make the effort to not smile back, the part of their brain that activates smiling is triggered. Even a fake smile – one that does not involve the eyes – will boost your mood, reduce your heart rate and ease feelings of nervousness.1 Frowning has the opposite effect. “Of course, a fixed grin could make you come across as an axe murderer! Keep it real by varying your expressions,” says Cohen.

5. TALK WITH YOUR HANDS

Using gestures can add significant impact to your message. “Notice how we sometimes beat our hand up and down one each word of a sentence to emphasise its importance,” says Cohen. He refers to motions that follow rhythm of our speech as beat gestures. And

THE ELEVATED PITCH

they’re one of the best weapons in your arsenal when it comes time to pitch. Studies show that when a word is accompanied by a supportive (or contextualising) gesture it can help reduce the effort required to understand it. But while some gestures can clarify your pitch, there are certain movements that will kill your momentum.

Avoid putting your hands in your pockets, keeping your arms crossed in front of you or holding your hands behind your back or in front of you where they will do little to contribute to the impact of your message.

Keep in mind you don’t want to be constantly gesturing (and slipping your hands in your pockets isn’t an immediate deal breaker).

“Allowing your arms to hang at your sides some of the time will help amplify the gestures you do make,” adds Cohen.

6. WORK IT OUT

“High levels of stress prepare you for a massive physical response: fight or flight,” says Cohen. The best way to treat stress before a pitch? Physical exercise.

“When you move your body vigorously, the stress hormones are absorbed from your blood into your muscles, effectively giving you a substitute for fight or flight.”

Cohen always exercises on the day of a big presentation. He finds it helps calm him down, and it often sparks new ideas midset or lap.

“IF YOU WERE IN AN

elevator with your perfect prospect and you had just 20 seconds to describe what you do, what would you say? Most people would say what they do.

That’s why most people are quickly forgotten.

Instead of saying what you can do, say what you can do for them.

Imagine you were in a lift with a stranger. You ask him what he does and he says: ‘We’ve developed this really amazing accommodation booking app’. You’d probably be

praying the lift was a fast one. But what if he answered, ‘We enable you to book rooms with locals rather than hotels.’

If nothing else you’d want to know more. That means you’d ask a question that leads to a conversation that carries on beyond the opening of that elevator door.” That’s the way now-billionaire Brian Chesky pitched Airbnb to investors. He realised that people care less about the app and more about what it can do for them.”

— Justin Cohen, author

LIFE THE

WEALTH REPORT 4

1

3

LIGHT IT UP

THE TRUE COST OF COFFEE

Whether it’s because we’re transfixed by our phones or avoiding the weirdly talkative neighbour down the road, we’re spending more and more time indoors. But this shut-in behaviour is not only taking its toll on your health – studies have shown that indoor air quality can be five times worse than outdoor inhalations – you may also be hamstringing your productivity.

Researchers at Cornell University found that workers

WORDS: KIERAN LEGG; *STATS SA, IMAGES: GETTY IMAGES

2

in offices with access to natural daylight reported a more than 80% decrease in headaches, blurred vision and eye strain (which in turn led to gains in productivity, say the authors).

Want an easier time crossing off

tasks? Find a room with a view. While it might be difficult to dethrone the lucky guy who managed to snag prime window-side real estate in the office, if you’re working from home, pick a spot where you can bask in the rays.

WORK FROM ANYWHERE

In a 2017 survey conducted by Dimension Data, researchers found that 42% of companies in South Africa have employees working from home on a fulltime basis. It’s a trend that’s showing no signs of slowing down, with organisations around the globe

cutting back office space to give staff all the perks of powering through the work day in their pyjamas.

According to recent studies, those who work off site are not only happier, they also get more done.

Now, new research has shown that those who have turned

“working from home” to “working from anywhere” will also make more money.

The study, published

by Harvard Business School, argues that freed from the need to be a short ride from the office, you’re no longer restricted to real estate in sought-after locales with sky-high home prices. You can settle down in areas with a lower cost of living and effectively net yourself a higher income. (e.g. Trading out that Sandton onebedroom apartment for something more spacious in the Karoo).

The only catch: you still need a good Wi-Fi connection.

According to a survey commissioned by the pod-coffee savants at Nespresso, the average coffee run takes around 11 minutes.

If every one of the 16.4 million people employed in South Africa* were to rush out for a steaming cup of java, it would result in more than 180 million work hours lost in a single day.

Now, let’s pretend for a second that it isn’t usually the intern who is left to haul 20 flat whites across town, and that most of you don’t spend the first hour of the day browsing the internet – that’s a massive amount of time spent in pursuit of a cuppa.

But studies have shown that drinking coffee at work not only boosts productivity but can also be useful for striking up beneficial conversations and networking in the office. You can bag these benefits (and save the R25) by brewing your morning elixir at home and sloshing it into a thermos. We like the Stanley Trigger Action Mug, which keeps coffee hot for up to seven hours. (R750, Cape Union Mart)

FEBRUARY Work from anywhere, enjoy more time off, and get more done with our MH-certified research and advice.

MEET UPPER

Another 8am meeting. What a waste of time, right? Well, while meetings crush productivity, they do act as a form of therapy. According to a Malmö University study, these sessions are a chance to vent, get acknowledgement and work out disagreements. While decisions are rarely made at the table, the aforementioned factors can play a role in boosting your mood at work. (And where else can you confront that colleague who keeps pilfering your sandwiches from the office fridge?). Your move: shift your expectations for meetings. Instead of expecting to get direction for the day ahead, see it as the study authors do: “it’s a kind of therapy”.

5

BUY YOURSELF MORE TIME

With many companies now offering employees the opportunity to exchange a chunk of their salaries for more time off, it begs the question: is it worth it? While a mental break from the 9-to-5 is one of life’s simplest pleasures, sacrificing part of your paycheck for a pass on life’s daily stressors does put that 65-inch OLED television a few more months out of reach. However, new research has shown that the TV can wait.

The study, reported on by Harvard Business Review, surveyed a group of 100 000 workers. The authors found that those who traded the chance to make more money for more time off had “more fulfilling social relationships, more satisfying careers and more joy”. Or, in other words, they were happier across the board than those burning the midnight oil. Plus, they also ate better, exercised more and were more productive. Which is easy to do when you don’t have a giant OLED TV keeping you glued to the couch.

MH.CO.ZA/ February 2020 65

Convert to the Cause HERE ARE THE FOUR REASONS, CARS AND TRIPS TO GET YOU AND YOUR PARTNER TO GO TOPLESS. / BY ARTHUR JONES

2

Mini Cooper S Convertible.

1

Mustang 5.0 GT Series Convertible

Contrary to outdated belief, convertibles aren’t just for the fairer sex.

Not only can they give anyone an unforgettable driving experience, but they also ramp up the ride with fresh-air feels and the chance to share exceptional road trips with your significant other. And the best part? Convertibles are a foolproof antidote to stress. Here are four reasons to take the top off and enjoy nature's greatest hits in full HD.

1

REASON

THE SOUNDTRACK IS BETTER. CAR: Mustang 5.0 GT Series Convertible.R993100.ford.co.za

Hard truth time: while we all should be more eco-conscious, there’s no denying that most modern V8 and V12 muscle cars offer sensory pleasure 66 MH.CO.ZA/ February 2020

that electric and smallerengine cars just can’t match (even with remixed auto-tune engine noise being pumped through car speakers). There’s a heart-massaging sound and ball-tingling vibration that just can’t be faked. This new Mustang is sleeker, faster and sexier, and while there are two Convertible options (there’s also the smaller 2.3 litre Ecoboost), we recommend the full-fat version.

Forget your neighbours – take the top down, press down on the roar and enjoy the short, addictive, anti-social shot of adrenaline.

Research from Stanford University has even shown that this kind of adrenaline surge can help boost your immune system – which makes this our kind of daily health pill, along with the extra vitamin D you get with the top down. Oh, and don’t forget – even though this is a convertible, it’s still rapid in a straight line thanks to the 5-litre V8 that offers

331kW and 529Nm. Plus, you can squeeze two people in the backseat, but we recommend you limit your alfresco adventures to you and your better half.

TRIP: Head out on the Panorama

Route in Mpumalanga. The long, winding curves of the R532 and the R536 are perfect for this wild horse, and you’ll get options to see some of the country’s best landscapes at places like God’s Window and the Blyde River Canyon. Stay at Tanamera Lodge in Hazyview.

2

REASON

IT PROVIDES NATURE, UNFILTERED. CAR: Mini Cooper S Convertible.

From R533 300. mini.co.za

Yes, admittedly, air-con and soundproofing have their place in smoggy, loud concrete jungles.

But once you hit greener, fresher

pastures – that’s when you need a more visceral, open-top experience, one that makes the most of the outdoors as your personal cinema. This smart, agile little hatchback does double duty as a savvy city speedster and as a rev-happy explorer. You can practise your resting beach face on Cape Town’s Camps Bay strip or laugh into the wind while nailing the apex on the R45.

This little car has the legendary “underdog” mentality but paired with a motor and chassis that punch way above its weight category. In fact, the chassis has been strengthened, so there’s no scuttle shake, and this S version with 141kW and 280Nm makes sure you’ve got plenty of putfoot power. We love these little cars, right from their spunky engines and Union Jack flags in the rear LED lights through to the signature bonnet racing stripes and varied customisation options. This little carnivore just devours corners, curves and climbs, and it does it with a smile and a happy turbocharged soundtrack. It’s the perfect partner for open-sourced, fresh-air fun. Make sure to tick the option for 7-Speed Sports transmission with double clutch and gearshift paddles. You both deserve it.

LIFE 3

BMW M850i XDrive Convertible

4

Mazda MX-5 RF Roadster TRIP: Franschhoek Pass (R45),

otherwise known as Lambrechts Road between Franschhoek and Theewaterskloof Dam in the Western Cape offers the twists, turns, and climbs you need for this micro machine. Drive it out and back, and stay at Maison Cabrière in Franschhoek. If you’ve got the time, tackle Helshoogte Pass (R310) between Stellenbosch and Pneil as well.

3

REASON

IT MAKES YOU APPRECIATE SPEED. CAR: BMW M850i XDrive Convertible. R1 994 300 bmw.co.za

the very accomplished BMW Z4, but this goliath offers more performance, luxury, comfort and space. It’s also more striking in the metal, bristling with the latest tech, like neckwarmers, wind deflectors, and other special tricks. To be fair to the other cars, this is overkill, like bringing a bazooka to a rock, paper, scissors game. It can work as a tarmac-eating tourer or a red-lining sports car (if you want performance in a car with no roof, this has very few peers). If you’re looking for horsepower therapy, to escape using speed and torque, this is your chariot of choice.

PHOTOGRAPHS: SUPPLIED

TRIP: Take the N9 through the

When you drive fast with the top down, all the fancy aerodynamics and windscreen tech in the world is not going to lessen the fact that it feels a helluva lot faster. Now, if you really want to experience this, this Beemer is your weapon of choice. The Mini and Mazda may be agile and light, the Mustang may be loud and fast in a straight line, but this Beemer does speed in bends, curves and lines – and it does it extremely well, thanks to a spaceage 4.4litre twin-turbocharged V8 and a smart all-wheel drive system. Yes, you could save yourself a lot of money and get

Outeniqua Pass, which goes from Oudtshoorn in the Klein Karoo down to George on the Garden Route coast. It offers fast, gently curving bends on a wide road in excellent condition; and with plenty of memorable views.

Stay overnight at Fancourt, and play a round or two.

4

REASON

YOU DON’T NEED A BIG ENGINE OR PRICE TAG. CAR: Mazda MX-5 RF Roadster R538 200 mazda.co.za A disclaimer here, we’re big

fans of this award-winning MX-5, even though they stopped offering the manual version here in SA (we’re still not over it). However, even with the auto gearbox, this car is a work of art. The Mazda KODO design language has turned it into a moving metal sculpture; one with liquid lines and a planted, masculine stance that looks good from every angle. The MX-5’s ancestor was the best-selling two-seater convertible of all time, and for good reason – so this later one had plenty to live up to.

Short answer? It does. And like the Mini, it does it at a relatively affordable price tag. This little 2.0 engine is a scalpel, not an axe: it only offers 118kW of power, but it is a light, beautifully-balanced car, and to get the best out of this rear-wheel driven roadster, you need to build a mechanical relationship between it, you, and the road. This ain’t cruise control – this relationship is a demanding one, but with plenty of benefits. When in harmony,

it will provide one of the best driving experiences you’ll ever have. This roadster celebrates a feeling of freedom – a focus on the drive, and not the destination.

Invest in this easy-to-drive masterpiece, and you’ll be putting distance between you and your problems daily – not just on weekends and holidays.

TRIP: Van Reenen’s Pass, KwaZulu

Natal. This is less about speed, and more about the scenery and the tight twists and turns, which is ideal for the Mazda. This famous pass on the N3 between Joburg and Durban winds its way through the picturesque Drakensberg, and it offers some of the best views in the country – especially at Windy Corner lookout point. And there’s also Lotheni Road, which connects the towns of Himeville and Nottingham Road at the foothills of the Drakensberg mountain range. Drive the pass or Lotheni Road, and then make your way to Champagne Castle Hotel for the night.

MH.CO.ZA/ February 2020 67

LIFE

THE BEST GEAR TO HIT MH HQ THIS MONTH

STAFF CHOICE

ADIDAS ULTRABOOST 20

ADIDAS ULTRABOOST 20

HUAWEI FREELACE WIRELESS HEADSET Who knew earbuds could be so smart?

Huawei have really upped their game with this Bluetooth headset. It has motion sensors – bring them up to your ears and they connect automatically, disconnecting when you take them off. Its 3C highefficiency batteries gave us four hours of playback on a five-minute charge and up to 18 hours when fully juiced. It doesn’t officially have noise-cancelling tech, but the sound is all-encompassing and, with a quality mic to match, it performed well taking calls during morning runs. The Freelace is a looker, too – wrapped in nickel-titanium alloy, it’s a quality purchase, built to last.

R1 999, takealot.com

ASUS ZENBOOK PRO 15 Do you need a screen on your touchpad? We also didn’t think so. That was until we put the Zenbook UX534 to the test. Its touchpad turns into a 5.5” screen and with a host of apps at our fingertips, we’re finally getting the hang of multitasking. It boasts a 95% screen to body ratio, which makes for an eye-catching gaming experience, too. But in true Zenbook fashion, the real selling point is under the surface. With an i7 quad-core CPU and 16GB RAM, this ultra-portable ultrabook is pretty and powerful. R30 474, pcexpress.co.za

IMAGES: SUPPLIED

The Ultraboost 19 was a firm favourite for us in the office, but the Ultraboost 20 has already cemented itself as the new winner. Adidas partnered with the International Space Station US National Lab to create a shoe that uses data-driven tailored fibre placement technology to deliver both support and flexibility. The Boost midsole has been optimised to capture energy in every stride and offer high-energy return to propel you forward (lightweight construction and a torsion spring system also help with this). Plus, they’re going to send the Ultraboost 20 up to space to study the BOOST moulding process without gravity, the results of which they’ll use to create an even more innovative Boost. It really is the shoe of the future. R2 999, shop.adidas.co.za

DATABLOCK USB CONNECTION Sometimes it’s necessary to charge your phone in public – delayed flight, load shedding, you know the drill. But there’s a serious risk. “Juice jacking” is a cyberattack whereby hackers spread malware to your smartphone when you plug into a USB charging terminal (at the airport, for example). Enter DataBlock, a USB connection that will prevent thieves from pilfering your private info when you attach it to a charger. I didn’t realise how at risk I was from simply plugging in. And it’s a small price to pay for cyber safety. R99, datablock.africa

of f ri nt

35 % p

f of % ital 35 dig

Subscribe to Men’s Health and SAVE on print and digital editions, for a limited time only!

ONLY

ONLY

R39.00

R39.00

PER ISSUE

PER ISSUE

SAVE ON PRINT & DIGITAL R468.00ANNUALLY* –YOUSAVER252.00

R468.00ANNUALLY* –YOUSAVER252.00

4 E A S Y WAY S T O S U B S C R IB E : Call: Call0873531300or +27210650033forinternational subscriptionrates.WhatsApp0873531333

SMS: SmsMENSHEALTHSUBSto32361 withyourdetailsandwe’llcontactyou.Sms costatR1.50. Freeminutesdon’tapply.

*OFFER ENDS 14 FEBRUARY 2020 PRINT OFFERS ARE VALID ONLY IN RSA. YOUR SUBSCRIPTION IS PROVIDED ON A PRE-PAID BASIS. WE MAY AMEND THE FEES PAYABLE IN RESPECT OF YOUR SUBSCRIPTION FROM TIME TO TIME TO FACILITATE COVER PRICE INCREASES. WE MAY ALTER THE PAYMENT INSTRUCTION TO CORRESPOND WITH ANY CHANGES IN YOUR FEES.

Visit:

zinio.com magzter.com

Email:

subs@media24.com

*12 MONTHS FROM STARTING MONTH ISSUE

i

THE HEALTH SNOB’S GUIDE TO BOTTLES APP !

Don’t drink and drive. Download this app, and get booze delivered within 60 minutes!

SUPERIOR FITNESS TO HIGHER ENERGY, THIS TRENDING TIPPLE IS THE BEST WAY TO LIFT YOUR SPIRITS / BY BOBBY PALMER

01 GREAT SHAKES

Where once the simple G&T was your only option, creative mixologists and an influx of small-batch gins are mixing things up.

That’s a good thing: distillers use botanicals to create unique flavours, while infusing the drink with health benefits, too. Let Massimo Serpelloni at Mr Fogg’s House of Botanicals show you how.

A SAKURA

The Japanese sakura flower, known here as cherry blossom, has potent anti-ageing and anti-inflammatory qualities. It’s a key ingredient in Roku gin, so think of it as your new elixir.

B CORIANDER

Whether you find it zesty or soapy, this herb will freshen up your fitness, courtesy of nutrients such as iron and magnesium, which are associated with improved athletic performance. You’ll find it in the local ClemenGold Gin.

C LIQUORICE

The liquorice root, one of the botanicals used in Bombay Sapphire, has long been celebrated as an aid to digestion and a stomach pain remedy, thanks to its toxinfighting glycyrrhizic acid. Try saying that through a mouthful of Allsorts.

D VANILLA

While it might have an unfair rep as the boring flavour in a Neapolitan ice cream tub, vanilla packs a powerful one-two punch: it is antibacterial and full of antioxidants. Pienaar & Son uses it to flavour its Orient gin, alongside ginger and Allspice.

MH.CO.ZA/ February ry 2020

02

STIR CRAZY

Gin is the pro’s spirit of choice, with mixologists favouring its versatility and depth of flavour. To do it justice, not to mention pull off your impression of Tom Cruise in Cocktail, you’ll need the right tools. The holy trinity consists of a good shaker, a Hawthorne strainer and a bar spoon. If you want to cover all the bases, splash out on a

stainless steel set that includes a measuring jigger (R799, yuppiechef.com).

Presentation counts, so update those dishwasherstained tumblers. Opt for a balloon glass when serving a Bergamot Spritz (R699 for two at yuppiechef.com), a coupette for the Gimlet (R839 for six yuppiechef. com), a rock glass for the Negroni (R459 for two at yuppiechef.com) and a Martini glass for your classic Aviation (R149 for four at takealot.com).

LIFE

03

SLICE AND ICE

The liquid parts of ginbased drinks are prized for their simplicity, so there’s a lot of pressure on your garnish. Expect coffee beans, grapefruit slices and citrus peels, the last of which necessite a good peeler like the one from Jamie Oliver (R336, takealot.com). All that’s left to do is master these cocktails from Serpelloni and Mr Fogg’s before opening night.

PHOTOGRAPHS BY LOUISA PARRY

A PROPER NIGHTCCAP AVIATION

B DOCTOR’S ORDER GIMLET

C EXTRA PEP COFFEE NEGRONI

D MULTIVIT BERGAMOT SPRITZ

R O KU G I N , 5 0 M L M A R A S C H I N O C H E R RY L I Q U E U R, 5 M L

CLEMENGOLD GIN, 50ML S U GA R, 2 0 0 G

B O M BAY SA P P H I R E G I N , 2 5 M L RED VERMOUTH, 25ML

PIENAAR & SON ORIENT GIN, 30ML I TA L I C U S B E R GA M OT R OS O L I O, 1 5 M L

V I O L E T L I Q U E U R, 1 0 M L LEMON JUICE, 25ML

WAT E R, 2 5 0 M L CA R DA M O M P O D S, 8, L I G H T LY C R U S H E D

C O F F E E L I Q U E U R, 1 5 M L CA M PA R I , 1 0 M L

O R A N G E P E E L , TO GA R N I S H

O R A N G E Z E ST LEMON JUICE, 10ML

C O F F E E B E A N S, TO GA R N I S H O R A N G E P E E L , TO GA R N I S H

WHITE VERMOUTH, 10ML G R A P E F R U I T J U I C E , 2 0 M L F R E S H LY SQUEEZED S O DA WAT E R , TO TO P U P

METHOD This fruity cocktail makes for an ideal accompaniment to the evening eNCA news at 8pm.

The cherry liqueur could help you nod off, since cherries are a rare source of melatonin, the hormone that regulates your sleep. Pour all of the liquids into a shaker, add ice and shake for 10-15 seconds. Sieve through a cocktail strainer – and ideally a fine tea strainer, as well – into a chilled Martini glass. Serve and enjoy with a slice of orange peel.

PERFECT PARTNERS

If you’re craving a taste of the simple life, upgrade your G&T with our pick of the best health-enhancing tonics

L E M O N P E E L , TO GA R N I S H

METHOD Concocted by the navy to combat scurvy (apparently), this gimlet is full of cardamom, which studies suggest could help fight cancer. Start with the cordial: heat the sugar and water in a pan until it starts to simmer, then add the pods and zest. Simmer for 10-15 minutes, cool, then mix with the lemon juice.

Combine 25ml of this syrup with the gin, shake with ice, strain into a coupette and garnish with the peel.

HIBISCUS

Studies suggest this flower, bottled by Barker & Quinn in tonic form, could help cut blood pressure and blood fat levels.

METHOD Get out your bar spoon, cocktail strainer and mixing glass (if you don’t have one, the shaker tin will do). Fill with ice cubes, then add your liquid ingredients, starting with the lowest ABV and ending with the highest: your gin. Stir thoroughly, then strain into a rock glass full of fresh ice cubes. Garnish with the coffee beans for an extra kick and a slice of vitamin C-rich orange peel.

BUCHU

Symmetry’s low-sugar tonic concentrate (that you mix with carbonated water) contains citrus and buchu. Buchu is used for digestive ailments.

G R A P E F R U I T W E D G E , TO GA R N I S H T H Y M E S P R I G, TO GA R N I S H

METHOD All you need is a bar spoon. Pour all of the liquids, apart from the soda, into a balloon glass, add cubed ice and stir. Add more ice, top up with soda water, then stir again. Use a slice from the low-calorie, nutrient-rich grapefruit you juiced, to garnish.

Add this at the end, with a sprig of immunity-bolstering thyme.

CUCUMBER

This Cucumber & Watermelon tonic from Double Dutch is refreshing and light. Plus, cucumber also has potent anti-cancer properties.

MH.CO.ZA/ February 2020

71

LIFE

MeatballsYouGrabbytheHorns 30 10

FUSSY DIY meatball recipes have you blending beef with pork and lamb

and ENOUGH ALREADY! The best meatballs are made with kudu, which has exactly 30 grams of muscle-building protein per serving.

Two high-fibre side options help you hit 10 grams of fibre. BY PAUL KITA

30G

T E R

1 0 G THE FIBRE

EII N

Pick one of the below to reach your 10-gram fibre goal for the meal.

Kudu is an untapped and over-looked source of protein. But it shouldn’t be. Game usually contains more minerals than storebought red meat. And kudu meat tends to be leaner and lower in kilojoules than beef, too: 100 grams of homemade kudu meat contains 477 kilojoules, 22 grams of protein and 2 grams of fat.

The same amount of grilled, generic sirloin steak has 765 kilojoules, 30 grams of protein and 5 grams of fat.

BU Y IT

FOOD STYLING: JAMIE KIMM; PROP STYLING: ELYSE REMENOWSKY.

Head to your local butcher for kudu meat and ask for a blend of 90 percent meat and 10 percent fat, if possible. This is exactly the ratio you want for meatballs that hold their shape and won’t turn your sauce (or face) greasy.

Kudu Meatballs in Spicy Tomato Sauce

C OOK I T

Sear-and-simmer meatballs are better than slow-cooker meatballs because of the browned bits. A little wine will unlock the flavour of the bits and infuse your sauce with meatiness.

1. In a bowl, combine the first 8 ingredients and 3 big pinches each of salt and pepper.

With your hands, mix and shape into golf-ball-sized orbs.

Refrigerate for 30 minutes.

2. In a pot over medium high, heat the oil. Add as many meatballs as can fit in one layer.

(Work in batches if necessary.) Sear all over, about 15 minutes total.

Transfer to a plate lined with paper towels.

W H AT YO U ’ L L N E E D 9 0 0 G G R O U N D KU D U ¼ ONION, MINCED 2 GA R L I C C LOV E S, MINCED 1 EG G ¼ C U P I TA L I A N B R E A D CRUMBS ½ C U P G R AT E D PA R M E SA N ¼ C U P PA R S L E Y, MINCED ¼ CUP BASIL, MINCED, P LU S 1 S P R I G 1 TBSP OLIVE OIL ¼ CUP RED WINE 4 4 0 0 G CA N S W H O L E TO M ATO E S, C R U S H E D BY H A N D 1 TS P C R U S H E D R E D PEPPER FLAKES

UPGR A DE IT

Fill a pot with an 2.5cms of water and bring it to a simmer.

Add 2 globe artichokes (outer leaves removed), put a lid on the pot, and steam for 20 minutes. In a bowl, mix the juice of 1 lemon, 1 Tbsp olive oil, and 1 Tbsp each minced chives and oregano. Season. Dip the tender part of each leaf in the sauce and eat. Feeds 2 Per serving: 548 kilojoules, 4g protein, 15g carbs (7g fibre), 7g fat

PER SERVING:

1 623 kilojoules, 35g protein, 20g carbs (4g fibre), 17g fat

With cooking, time often equals taste. If you have a few minutes, these projects will enhance your meatball meal.

F YO

2. CHARRED GREEN BEANS WITH ROASTED A N D H OT P E P P E R S

...

MINUTES

5

MINUTES

h t ll wit ee As yo o r mea balls, s si o za ae occ nn the th e c ntres res and nd c e dded t: ec ng s ea h ll y l more meatbal s l.

o ocess r, le uns da s l fin p a n o er um t toa the t, nut ro at c, s. a 1 tali ea nin a r r. he ” o on lls.

Fi

3. Add the wine to the pot, using a wooden spatula to scrape up any browned bits.

Lower the heat to medium low. Return the meatballs to the pot along with the tomatoes, red-pepper flakes, and basil sprig.

Season the sauce; put a lid on the pot and simmer for 30 minutes. Serve with sauce. Feeds 5

1. ARTICHOKES WITH LEMON-HERB DIPPING SAUCE

15

PHOTOGRAPHS BY TED + CHELSEA CAVANAUGH

1

HOUR

to make Place the th sa at sii

er ru

ous. iiuml

r

Heat 2 Tbsp olive oil in a cast-iron pan over medium high. Add 340g green beans and saute till charred, 5 to 7 minutes. Put on a plate and top with 1 sliced roasted red pepper, 6 sliced Peppadews, ¼ cup toasted pine nuts, salt and pepper.

Serve hot or cold. Feeds 2 Per serving: 1 271 kilojoules, 5g protein, 17g carbs (6g fibre), 26g fat

MH.CO.ZA/ February 2020 73

LIFE

PB&J, but Even Better

M E N ’S H E A L T H BEST

FOOD FO R MEN

LITTLE KIDS LOVE IT. PRO ATHLETES LOVE IT. WHAT HAPPENS WHEN YOU ASK BIG-TIME CHEFS TO UPGRADE THE PROTEIN-PACKED SALTY-SWEET CLASSIC THAT IS PB&J? THREE DIFFERENT KINDS OF AWESOME.

The Stinger Linton Hopkins, chef of Holeman & Finch Public House

THE BREAD:

sourdough, buttered and toasted on one side THE NUT BUTTER:

creamy peanut butter THE JAM:

honeycomb (or raw honey) THE VERDICT:

THE BEST NUT BUTTERS THERE USED TO be one nut butter: peanut. And you could get it two ways: smooth or crunchy. But now PB is only one option among many. To simplify things and avoid sugar shock, find a jar that has just nuts and/or seeds and salt, says registered dietician and founder of Eating To Fuel Health, Valerie Goldstein.

These are the spreads that win our vote.

74

MH.CO.ZA/ February 2020

THE BEST

CRUNCHY PEANUT BUTTER

OH MEGA CRUNCHY PEANUT BUTTER You either love it or hate it, but thanks to 2% honey you’ll get a slight sweetness that doesn’t overpower the natural nuttiness.

Plus, it’s enriched with omega-3 flaxseed oil and Vitamin E so it’s tasty and healthy.

FIND IT: faithful-to-nature.co.za PER 2 TBSP: 834 kilojoules, 8g protein, 5g carbs (2,3g fibre), 16,5g fat

SMOOTH PEANUT BUTTER

BLACK CAT SMOOTH NO SUGAR & SALT This super-smooth peanut butter is worth slathering on everything: hot waffles, crisp apples, just-baked banana bread. The beloved brand nailed it with this healthier alternative that’s rich, thick and tasty.

FIND IT: Just about everywhere PER2TBSP: 933 kilojoules, 9.6g protein, 3g carbs (1.5g fibre), 20g fat

PHOTOGRAPHS BY MIKE GARTEN

sweet and sour nutty perfection

Th he hy Elvis Health David Varley, Canyon Ranch Resorts

THE BREAD: o organic n, toasted multi-grain THE NUT BUTTTER: organic unsweeten ned creamy peanut butter THE JAM: all-fruit jam

ce) (your choic

THE TOPPING S: 1 Tbsp cocoa nibss, ½ grilled banana (sliced)

THE VERDICT: a bittersweet nutty banana symphony

The h Fully Loaded Troy Guard, owne er/chef of the Tag Restaurant Group

DIY PB! Add 450g roasted, shelled unsalted peanuts to a food processor. Blend 2 minutes if you prefer crunchy peanut butter or 5 minutes for smooth.

Add 1 tsp honey and blend 30 seconds longer.

Add salt to taste, and sstir. Makes 1 jar US: When you BONU he honey, you add th can also add...

THE BREAD: wheat

2 TBSP RAISINS +½T TSP GROUND CINN NAMON

THE NUT BUTTER: alm mond butter (or macada amia nut butter)

2 TBS SP DARK CHOCOLATE CHIPS + 2 TBSP CRAN NBERRIES ⅓ CUP P SHREDDED COCO ONUT + 1 TSP LLA EXTRACT VANIL NCH GROUND + 1 PIN NNE CAYEN

THE JELLY: berries,

on mashed with lemo juice and olive oil THE TOPPINGS: 2 strip ps y bacon, 1 over-easy egg, black pepper THE VERDICT: a savourysalty-tart breakfast

THE BEST

ALMOND BUTTER

WOOLWORTHS ALMOND NUT BUTTER Woolworths dry roasts the almonds for maximum flavour before grinding them, resulting in an easily spreadable (but not sticky) nut butter with a satisfying bite. It’s great straight off of a spoon.

FIND IT AT: Woolworths PER2TBSP:514 kilojoules, 7,8g protein, 1,6g carbs (1,9g fibre), 20,4g fat

CASHEW BUTTER

OH MEGA CASHEW NUT BUTTER This “smooth, salty, and not overpowering” nut butter harnesses all the buttery-sweet goodness of cashews. Try it stirred into a bowl of oats topped with banana slices sauteed in a bit of butter and cinnamon.

FIND IT: faithful-to-nature.co.za PER 2 TBSP: 744 kilojoules, 4,6g protein, 9,4g carbs (1,8g fibre), 14g fat

CHOC-NUT BUTTER

BUTTANUTT COCOA MACADAMIA NUT BUTTER Ditch that sugar-loaded chocolate spread in favour of this one. It’s high in B-complex vitamins, antioxidants and healthy fats. Oh, and did we mention it tastes delicious, too?

Great for toast or for baking.

FIND IT AT: buttanut.co.za PER 2 TBSP: 895 kilojoules, 2,6g protein, 6g carbs (2,9g fibre), 21,9g fat MH.CO.ZA/ February 2020 75

LIFE

Willyoubemy...wait, what are we again?

Here’s how to use a Hallmark holiday to size up your relationship, no matter how long you’ve been together. / BY JULIE VADNAL

YOU MET ON TINDER

LAST WEEK 76 MH.CO.ZA/ February 2020

THE TALK: Making V-Day plans when

THE PLAN: Go out, but keep it chill –

you’re brand-new can be a good way to see

somewhere nicer than Steers (like, nicer

if she’s feeling you. Try this suggestion

than Seattle Coffee Company) but nowhere

from comedian Lane Moore, author of How

with words like emulsion on the menu. Try a

to Be Alone: “Hey, I know Valentine’s Day is

quiet neighbourhood bar where there’ll be

coming up; are we in a place where we’d

other couples doing the same I-like-you-but-

do the whole thing? Or are we casual and

I’m-not-in-love-with-you dance. Or go for a

not there yet?” Whatever you do, don’t

daytime ice-cream date, which takes pressure

ignore the day.

off you (and your wallet).

PHOTOGRAPH BY DON PENNY

PROP STYLING: MIAKO KATOH

Once you get past the chalky conversation hearts and sappy Instagram captions, you start to notice that Valentine’s Day is a pretty useful holiday for kicking the tyres on your relationship. “Tune in to your own feelings and don’t get too pressured by all the hype,” says sex therapist Dr. Susan Block.

Plus, research shows that couples who do regular maintenance on their relationship – aka discussing its future direction – like each other more and report more relationship satisfaction than those who tend to place greater focus on themselves. So here’s how to use February 14 to your advantage as a couple, whether that means defining a new relationship or strengthening the one you’ve already got.

YOU’RE

SIX MONTHS STRONG

THE V-DAY GIFT SPECTRUM Sometimes the best expressions of affection are as cheap as a candy bar while the lamest cost three months’ salary.

YOU’RE A

COUPLE YEARS IN (BUT NOT MARRIED)

THE TALK: This isn’t your first rodeo, so now’s a good time to create some new memories – in the bedroom. Make sure you’ve discussed the plan first outside the

THOUGHTFULINEXPENSIVE

covers, where there’s less pressure. “If you’ve had a conversation in the past, in a neutral location, and you’ve both expressed interest in lingerie, some light bondage, or a sex toy, then sure, definitely spring it on Valentine’s Day,” says

THE TALK: By now you’ve answered the initial “Do we like

Back rub

Stubbs. Trust us, she won’t think it’s weird. “It’ll all fall in line with the whole

Homecooked meal

THE PLAN: Do plans even matter when you’ve just agreed to tackle a new page from

super-romantic, lustful kind of night,” Stubbs adds.

each other?” question, and the L-word is probably hovering.

Should you drop it on Valentine’s Day? “Pressure is the enemy of

the Kama Sutra? Forget leaving the house for a pricey dinner and instead cue up the

pleasure,” says Block, so don’t

SZA and set the mood with an indoor picnic in front of the fireplace, Smith suggests.

feel like you have to just because Hallmark tells you to. But if you’re ready, this is one of the

Homemade gift certificates

best times to go for it, says couples therapist and intimacy expert Kat Smith. “Women often already think of that day as super romantic, so it’ll make an

THE TALK: When you’ve been together

YOU’RE

Picture frame (with the placeholder photo)

MARRIED

forever, it’s easy to think, What relationship benchmark haven’t we reached yet? It’s okay to use the day to toast each other and reflect on your successes as a couple over the past year, suggests Stubbs. Remembering the times you rocked it – like crushing it on

impact,” she explains.

the dance floor at her cousin’s wedding –

Lingerie THE PLAN: Dopamine,

makes you more likely to want to keep the good times going.

serotonin, and oxytocin – a cocktail of feel-good brain chemicals – are likely coursing

Long-stem roses

through your veins during this phase, so you might want to go big. Before you ask John Legend to perform a private concert, check in with your partner – and

and a welcome refuge from the kids. Give her something chic and sentimental, like

Gold-flecked ice cream sundae

yourself. “If you’re not the kind of person who’s going to stroll up with 24 long-stem red roses,

THE PLAN: Celebrating Valentine’s Day when you’re married is a built-in date night a full-size bottle of the Charlotte Rhys shower gel she coveted from your last hotel stay. Then try something new. It doesn’t have to be skydiving; checking out that new cocktail spot, even if you’ve been together for years, can increase sexual desire, and in turn increase relationship satisfaction, according to new research published in the Journal of Personality and Social Psychology. Novel experiences

LAME-EXPENSIVE

with a long-term partner can help reignite passion and take you back to the puppy-love feelings you had when you first met.

then don’t,” says sexuality expert Megan Stubbs.

“Do something that’s going to matter to her.” Start with a date that you two already like, but amp it up. Do you cook together?

Gift her a Le Creuset and promise to make her dinner. A personalised present is worth a thousand John Legends.

...OR SCREW VALENTINE’S DAY AND CELEBRATE LUPERCALIA

On February 15, the ancient Romans didn’t give each other foil chocolates or red roses. Instead, they sacrificed goats and then priests ran around whipping women with leather thongs. (It was supposed to increase a woman’s fertility, or something.) No, you can’t smack your girlfriend’s rear in public – please never be that guy – but a little love tap on her back pocket during your walk from the parking lot to dinner is a hot way to get your Lupercalia on without earning funny looks from the restaurant hostess.

MH.CO.ZA/ February 2020 77

LIFE FEBRUARY

THE

Ask anything – and we mean anything – about love and sex.

How do I tell my partner I want us to be more sexually adventurous without making it seem like I think she’s boring in bed?

—Stefan, Tzaneen

Don’tdiverightintothedeepend.Dipatoefirst.Watchmovies withfunsexscenes(RiskyBusiness,Deadpool)whileyou snuggleonthecouch.Try“silly”role-playingthatdoesn’t requireatheatredegree.Giveherapocket-sizedexternal vibrator(insteadofsplurgingonaremote-controlleddildo).

It’sallaboutmakingincrementalchangestoyoursexlife, evenifit’sassimpleasgettingitoninanewpositionoraplace that’snotthebedroom–likeinfrontofthebathroommirror.

Enthusiasmiscontagious;yourquestforsexualadventurecan ruboffonher,aslongasyou’reaskingherforideas,too.

78

MH.CO.ZA/ February 2020

In online dating, when is the best time to tell people I’m 147cm tall?

—Victor, Polokwane Right away. Drop it in your profile, along with all the other things that make you you. You don’t have to joke about it or try to compensate for it with too many accolades (although a few wouldn’t hurt). Trust me: it’s better that people know this one up front.

You don’t want to waste someone’s time if they’re simply not interested in dating short men. There are plenty of people – of all heights – who are.

My wife and I both work. She wants me to surprise her with plans for dates weekly, but when I do, she’s always tired. What do we do?

—Bandile, Pinetown When you boil it all down, it’s undivided attention she wants from you, not pomp and circumstance.

Try alternating weeks with a big plan and then a small one: a dinner reservation or museum visit one week and a romantic walk or ice cream cones the next. The key to all of them? Show her it’s not a last-minute plan by texting her the day before and saying you can’t wait to spend time with her – even if she decides she wants to Netflix and chill instead.

I’m not proud to admit it, but I’ve cheated on past boyfriends. My new boyfriend just confessed he never has.

What’s my play? Is it okay to lie?

—Ryan, Mitchell’s Plain I think you should – but only temporarily. If you confess, he might make a snap judgment about your values, and if it’s still early in the relationship, a red flag like that could tip the scales out of your favour.

But the longer you’re together, the more you’ll want to share the truth about your life experiences, so doling out these tales in little doses is the way to go.

Just make sure he knows you’re not planning on pulling those moves with him in the picture.

Naomi Piercey is the Girl Next Door. Feel free to ask her anything about love and sex.

BEN GOLDSTEIN/STUDIO D (HANDCUFFS). JOEL ARBAJE (PIERCEY).

How do I buy my wife lingerie that she’ll actually wear?

—Vusi, Woodstock Skip the garter belt and crotchless panties. The one item almost all women would be thrilled to get? A silk robe. Hear me out. It’s sexy and soft on the skin, which can be a turn-on.

It’s easy to untie and drop to the floor at a moment’s notice. You can wear it open or half-closed during sex. (That silk belt comes in handy, too.) The best part? You don’t have to know her exact size, so it’s hard to mess it up. Want to take it up a notch? Pick a see-through one.

Learn to Take Care of Yourself How to Keep Going Own Your Finish

COMPILED BY MEGAN FLEMMIT

What you need to know in order to get on, hold tight and power through it all.

80 MH.CO.ZA/ February 2020

What Is It and Why Do You Need It? GRIT IS ALL AROUND US. At work retreats. On the pitch.

In your grandmother’s book club. It’s a buzzword now, the parlance of education advocates and businessschool books in the past several years thanks to the work of Dr. Angela Duckworth: “a combination of passion and perseverance for a singularly important goal.” Wait. That’s grit?! But that’s so... big and profound and lofty. We think grit is small and dirty and face-in-the-mud. It’s situational courage. When you need it, you need it right now. But how do you access it? How do the people who grit it out for a living do the things that seem undoable – too hard, too messy, too much? Here’s how.

WHEN YOU

HAVE TO GET STARTED SIX-TIME IRONMAN world

FACE YOUR FAULTS

champion Mark Allen once completed a race in eight hours and seven minutes. That included 3.8km of swimming, 180km of cycling and a full 42km marathon – averaging 1.6km every 3.5 minutes. Finishing wasn’t, it goes without saying, easy. But before he ever finished a race, he had to start training and that can be just as difficult. Here’s how he pushed Play:

“You need to have awareness of the things you draw back from – the more you’re aware of this happening, over time the less you’ll draw back. Start small: the simple practice of affirming to yourself that you have the ability to do the things that are difficult.”

ASS. IN. SEAT.

“The grit is in the very beginning. It’s in taking the first step.

You need to give yourself a little block of time to dive in – to be able to say to yourself, ‘I am going to do this, I am now sitting down, I’m starting on it.’ ”

A (TRUNCATED) CULTURAL HISTORY OF GRIT

“We often resist starting something, but once you’re in and doing it, it’s almost always fulfilling.

Every morning, I go exercise.

My whole day has huge potential because I’ve done that. When it comes to doing things over and over, think of it this way: If you do one run in your life, you’ll feel good, but if you do a thousand runs, it’ll completely transform you.”

1963

The Crisis Counsellor WHEN WE train counsellors for crisis work, one of the things we talk about often is that you need to take care of yourself if you want to be able to take care of others. If you let your own self-care become secondary, you’re not going to be able to serve people as well. The things other people bring to you are going to become too much to bear. If I’ve been working with flood survivours or witnesses to a shooting, at the end of my time that day, I’m going to sit down with another counsellor and say, “This is what I did; this is how I’m feeling about it.” That allows another person to lay eyes on it and weigh in on whether I need to take a step back.

It’s using somebody else to help me be accountable to myself. It also makes sure that we’re keeping an eye on what works well for the people who need our help, because that’s ultimately my focus. I want to make sure I’m bringing them the best that I have.

DR. GERARD LAWSON, an associate professor in counsellor education (as told to Matt Goulet).

True Grit, John Wayne.

Christiaan Barnard Performed the world’s first heart transplant.

Valentina Tereshkova makes 48 painful orbits around Earth as the first woman in space.

Sam Elliott is born.

1944

AAAAAND REPEAT

PEOPLE WITH GRIT

1967

1969

MH.CO.ZA/ February 2020 81

WHEN YOU

HAVE TO KEEP GOING SAY YOUR bosshatesyou.You’ve

beenprofessionallyhumiliated.

Oryou’vegonevirallikea newsanchormessingupalive interview.You’vestillgottoshow upthenextday.Or,morelikely, workstraight-upsucks.Whatdo youdowhenyouareinacrummy situationthatisultimately negativeandharmful?

Stopandaskyourselfonesimple question:“WhatdoIneed?”

Posingthequestiontoyourself givesyouthecouragetodo whateveryou’vegottodonext, whetherthat’sstandingupand sayingnoorfindingwaystoget anewjob.It’spartofsomething calledself-compassion,giving yourselftheencouragementyou’d offerafriendinasimilarsituation.

AND BUCK UP

The trick is to think about the best coaches you’ve had in your life or, better, Eric Taylor from Friday Night Lights – the ones who build you up with a certain recognition of your limits and encourage you to work past what you perceived them to be. If you can get yourself in a conversation with your inner Coach Taylor, the setbacks will seem more like steps on the way to something better.

– DR. CHRISTOPHER GERMER, a clinical psychologist at Harvard Medical School and cofounder of the Mindful Self-Compassion programme.

Nelson Mandela After 27 years in prison, steps up to lead a country.

1994

82 MH.CO.ZA/ February 2020

WHEN YOU

JUST CAN’T FINISH “WHY DID I even start

this if I wasn’t gonna finish?” I begin every single workout thinking about this. The internal voices are at their chattiest in the final minutes or reps of any workout, and it’s convenient as hell to listen to them and mail things in.

So I head them off before they even get going: “I’ve started this workout, so I’m going to own the finish.”

It’s when your lungs are

Aron Ralston gets trapped in a Utah canyon for five days and cuts off his own right arm to escape.

David Blaine spends 63 hours encased in a block of ice.

2000

burning and your heart’s beating out of your throat and your muscles are on fire that you’re getting the most out of the session anyway. The body needs to be challenged to adapt (and gain size, strength and endurance), and its greatest challenge is the final moments of a workout. Struggling through the end is why you’re in the gym in the first place. Grit begets

2003

more grit.

Once committed to the finish, I think of “slow aggression” and keep ploughing forward. Take one deep breath, then muscle out a few good reps or seconds of work. Then take another deep breath and bang out a few more.

You’re pacing out the hardest part of the workout so you can do good hard work again later. That’s what keeps you in shape.

—EBENEZER SAMUEL

Gran Torino, Clint Eastwood.

2008

True Grit, Jeff Bridges.

2010

BLANK ARCHIVES/GETTY IMAGES (HENRY), EVERETT (ELLIOTT, WAYNE, EASTWOOD, BRIDGES), MLB PHOTOS/ GETTY IMAGES (ROBINSON), SOVFOTO/UIG/GETTY IMAGES (TERESHKOVA), SPENCER PLATT/NEWSMAKERS/ GETTY IMAGES (BLAINE), GRETEL DAUGHERTY/GETTY IMAGES (RALSTON) GETTY (HAND AND SHOES)

TALK TO YOURSELF

MIND

PEOPLE WITH GRIT

The ER Doctor

GRIT CAN MEAN J U ST T R U D G I N G T H AT L A ST M I L E

WHEN YOU

JUST CAN’T STOP ONE FINAL PEP TALK: To stop

QUIT LIKE YOU’D START

doing something that ultimately isn’t all that good for you, but in the moment is just amazing, sucks. And requires a form of perseverance that isn’t that different from getting through, say, a triathlon or finishing a tough workout.

Putting down the doughnuts.

Dialing back on the porn. It takes mental planning. Carve out a moment to acknowledge what you’re doing. Note how it’s affecting you. (“It’s bad for me if I do this; it’s good for me that I don’t.”) And push on through.

Audiences sit through the bear scene in The Revenant.

The Revenant, Leonardo DiCaprio.

2015

2015

The Springboks Lift the Webb b Ellis Cup.

2019

600 Grit The finest sandpaper.

I’VE HAD CASES with very difficult patients, unruly patients, where we had multiple security guards at the door, restraining them. I go in there with no ego and a little bit of patience, and I sit down with this particular person. First of all, I show them I understand where they’re coming from.

You walk into a room where there are security guards, and some part of me says, “You know, this person is probably more scared than anything.”

We learn techniques about sitting down at a patient’s eye level. I tell them, “I’m the person in charge of what happens to you today, and if I’m on your side, you’re gonna be okay.” But I only give them one chance.

It’s amazing the amount of de-escalation that occurs when you give them a little bit of empowerment. And give them a sense of humanity. It’d be easier for me to just tell security to restrain them. But then I’d lose a little part of my humanity, because I know I could have done better. In order to be able to cope, you have to expend emotional energy.

In the moment of a tough case, it’s understood that you’re in a difficult environment. You can’t let your ego get in the way.

Patient care comes first. And it’s about not beating yourself up over the fact that you weren’t the superhero everyone wanted you to be. As much as I talk about difficult cases or patients and having to deal with them, it really is the most enjoyable part of the job. Overall, it’s much more stressful to keep up on the charting. Me taking care of a sick patient is exactly where I want to be. It’s like a professional athlete on the soccer pitch.

DR. HAFEZ BAZZI, a trauma doctor. (as told to Matt Goulet)

2020

MH.CO.ZA/ February 2020 83

YOUR PERSONAL TRAINER ON THE MOVE

Subscribe to the digital edition of Men’s Health and save 35% on the cover price. Packed with expert advice on improving every area of your life, from health & fitness to grooming, style and sex & relationships.

ONLY

R39.00 PER ISSUE

Call: Call 087 353 1300 • WhatsApp 087 353 1333 • SMS: Sms MENSHEALTHSUBS to 32361 with your details and we’ll contact you. Sms cost R1.50.

Free minutes don’t apply. Visit: zinio.com , magzter.com • Email: subs@media24.com

Adventurist

The

ONE IMPOSSIBLE CHALLENGE. A MONTH TO TRAIN. GO!

WORDS BY JUSTIN GUTHRIE

PHOTOGRAPHY: JAMES CARNEGIE, NIKE SWIM | ADDITIONAL PHOTOGRAPHY: RED PADDLE CO

ALL ABOARD: IN A SPORT THAT PRIZES TIMING, TEAMWORK IS CRUCIAL

A surprising test of speed, stamina and coordination, stand-up paddle-boarding is an intense sport that’s making waves. We sent our man to the Dragon World Championships in France to find out if it can really deliver a full-body workout at a stroke MH.CO.ZA/ February 2020 85

Stand-up paddle-boarding (SUP) can look a little tame. Tranquil backdrops, lapping waters, a lone paddler gazing into the middle distance: it’s basically canoeing for the Instagram influencer.

But there’s another kind of SUP that burns your core, leaves your shoulders in bits and tests your balance, coordination and stamina. This is the world of SUP racing, and I am its newest inhabitant.

Balancing at the tip of a four-person board, I’m jostling for position with hulking eastern Europeans at the Dragon World Championships on Lake Annecy in south-eastern France.

More precisely, I am up the proverbial creek de merde. Before I arrived a day ago as part of Team Nike Swim, the championships’ headline partner, I’d done a bit of paddle-boarding – but the 30 minutes I spent floating across the Swan River in Perth don’t seem relevant in this semi-final. Instead, it’s the advice of Martin Letourneur, a Nike Swim paddle-boarder and the anchor of our team, that I try to remember: “Whatever happens at the start, you must give yourself room to paddle.”

In an attempt to secure myself some space, I nudge the Team Latvia board a few centimetres with my paddle. Bad move. My bulkier Latvian opposite number is staring at me. “Don’t push me,” he intones, “or I’ll push you.” But more about him later.

SINKING FEELING Maybe I shouldn’t be surprised that it’s all being taken so seriously. SUP is suddenly making waves. The Statista Research Department estimates that the industry will be worth as much as R155bn by 2020, double its valuation just four years ago. And according to a Royal Yachting Association survey, in places such as the UK, more than 600,000 people tried paddle-boarding in 2018, an increase of 53.5% since 2016. And that’s minus the better weather we Saffers enjoy.

The Dragon World Championships 86 MH.CO.ZA/ February 2020

are the high-water mark of that growth. The world’s finest paddlers of boards have assembled for the competition’s third iteration at Lake Annecy. The morning before the racing begins, Letourneur, who is from Nice, guides me through the basics.

Before the actual paddling, naturally enough, comes the standing up. “Start on your knees,” he advises me. “You must be familiar with the board before you can stand.”

When I’m finally permitted to get to my feet, Letourneur watches as I bend my arms to paddle, like a vertical rowing stroke. He is not impressed. First, my hands are in the wrong places. Rather than holding the paddle like an oar, he says, I should rest one hand across the top and grip it halfway down with the other. That feels natural enough, but I’m still making a rookie error. Letourneur insists that, instead of starting the stroke with a bend at the elbow, I need to lock my arms and plunge the paddle as far ahead as I can reach, before pulling back, simultaneously rotating my centre. It’s rough on the shoulders and core, but it makes sense. I am propelled further with every paddle.

After half an hour of refining my stroke, a foghorn sounds to signal the start of our first race. In all the excitement, I hadn’t given much thought to the competition, but I’m looking forward to it. I feel as though I have the technique locked down – in

THE INSTABILITY OF WATER MAKES SIMPLY STAYING UPRIGHT A CORE WORKOUT

MAKE A STAND

Different strokes for different folks? We don’t think so. Here’s Letourneur’s four-part guide to the perfect paddle A/ Stand tall, with a bend in your knees and your feet shoulder-width apart. Grip your paddle in both hands: one hand resting across the top, the other gripping halfway down, with your palm facing your body.

B/ Straightening your arms, bring the blade across your body and bury it in the water as far ahead of you as you can comfortably reach – don’t lose your balance.

Keep your eyes fixed on the horizon.

C/ Twist and rotate from your core, sharply dragging the blade back in parallel with your board until you’ve reached your feet. Four short strokes are more efficient than two long ones.

D/ Then, in one fluid movement, twist the blade away from your body and move it back to the front as you lift it out of the water. Ignore the first feelings of muscle burn and repeat.

THE RACE IS ON: FIVE RIVAL TEAMS HEAVE INTO ACTION

The

THE ADVENTURIST PRACTISES THE FUNDAMENTALS

theory, at least. Letourneur seems like a pro, and the sun is shining. What could possibly go wrong? Letourneur puts our teammates Kim and Lucy at the front of the paddle but has “reserved” the spot just ahead of him at the back of the board for me. I have a sneaky feeling that this is the paddleboarding equivalent of shunting a 5-a-side substitute to left-back.

If Letourneur’s formation was an attempt at damage limitation, it doesn’t work. While our rivals’ paddles flash by in one smooth movement, our rhythm is all at sea. Letourneur desperately tries to keep us in time with shouts of “Up, up, up!” but our uneven tempo is rocking the board, causing us to fall to our knees with alarming regularity. In the storm of the moment, I ignore all

of the lessons I learned mere minutes ago. We finish dead last. The knockout rounds don’t start until tomorrow, but our seeding will take a hit, pitting us against more difficult opposition.

Defeat has flushed away all feelings of apathy. The competitive streak has kicked in, and we beg Letourneur to take us out for a team training session. Tempo and cornering are the crucial elements: with less frequent, more powerful strokes, we are able to stay in unison, and Letourneur, seeing how useless our collective balance is, decides to take charge of turns. While he steers against the change of direction, the rest of us drop to our knees and paddle from the inside out.

MH.CO.ZA/ February 2020 87

The

“Despite the adrenalin buzz,my confidence is frozen by the icy stare of my Latvian rival”

HELL OR HIGH WATER: COMPETITORS JOSTLING IN THE HEAT OF BATTLE

STROKE OF GENIUS Inspired by Letourneur’s coaching, we improve in our next race – a very plucky second to last. Our photographer, James, runs over. “You guys look great,” he says.

“You’d look even better if you actually started winning, though.” We train until the sun dips beyond the surrounding mountains and the storm clouds begin to roll in. An ominous sign? Not according to Letourneur. “The rain will make the lake warmer if you fall in,” he says.

The next day, we rise early, full of nervous energy. My Latvian friend is getting in the zone with shuttle sprints. I decide to stick to café au lait. Letourneur somehow seems the most relaxed, even though he has already completed an 11km solo race this morning (he finished second out of 120). To advance to the semi-finals, we have to finish in the top three of our eight-team quarter-final; place any lower than that, and we’ll be lumped in with the rest of the losers for a chaotic “repêchage” race, the final life raft of qualification.

Desperate to make amends for yesterday, we start strongly and go into the first corner in second place. Three of us drop to our knees, as practised, and paddle as Letourneur steers the turn. We nail it – but as Letourneur calls us to our feet, the Atlas Russia team’s board 88 MH.CO.ZA/ February 2020

in third crashes into us. Kim loses her balance and falls in.

Letourneur quickly scoops her up, but it’s too late. We’ve lost ground, can’t recover and finish sixth. An improvement, but not enough.

Ours was the last of the quarter-finals, so we have just 10 minutes to prepare for the repêchage race. Still panting, Letourneur decides on a tactical reshuffle for our final roll of the dice. Kim moves back to the more stable middle, and I shift up to the front. From emergency leftback to centre-forward – or, at least, that’s what I tell myself.

Whether it’s my starring role up front or Letourneur’s freedom to paddle without me flailing in front of him, we’ll never know, but it’s our smoothest race yet.

We fly around the corners, blades in unison, and we even keep our composure to hold off a late charge from the German Nike Swim team. We finish second and secure a spot in the semifinals. Fists pumping, adrenalin surging, I’m surprised to notice that the buzz – and the burn – is

AQUA MARINA SUP SET

This inflatable SUP can roll into a backpack and includes everything you’d need to become a pro and get ripped doing it.

R7 605, pollywog.co.za

up there with that of my best sporting memories. We barely have time to step off, however, until we’re climbing back on for our semi-final. Leaning on his paddle at the start line, Letourneur is visibly exhausted from three straight races (and carrying an entire team), while my confidence is frozen by the icy stare of my Latvian rival.

We’re a full paddle-length behind the Latvian and his teammates within five strokes, and we seem to be going backwards until we cross the finish line in last place. Letourneur has just enough energy to flip the board and send us into the lake. We may have arrived at the championships hoping to make a different kind of splash, but paddle-boarding is a sport more challenging for body and mind than you might imagine.

So, should you find yourself feeling listless on the beach this summer, shun the pedalo and stand up and get paddling. Its benefits to your fitness will continue to ripple long after your shoulders have stopped aching.

PROMOTION

ARE YOU READY TO GET RIPPED? We’ve got the ultimate 12-week training programme and healthy eating plan for you – it’s going to torch fat AND build lean muscle, and in LESS time than any other workout routine. Best of all – you can do the workouts anywhere, and you don’t need much equipment or an expensive gym membership.

For a once-off fee of R499, we’re going to get you to your ‘after’ photo FAST! YOU’LL GET:

A potent 12-week bodyweight training and eating plan

Easy-to-follow moves

Tasty, easy-to-make muscle meals

Access to all workouts and eating plans from your smartphone, no app download required

Downloadable and printable plans if you prefer the printed product

Skip the excuses and sign up now. www.speedshred.co.za

0 MH H

Photographs by B e

n Watts

By

training, to on ti ca di de d an c hi et k or w ss le nt Renowned for his rele the Superman actor could be forgiven for craving some down time.

But for monster-hunting epic The Witcher, Netflix’s keenly awaited answer to Game of Thrones, he turned up the toil

afresh. His reward? Becoming the stuff of schoolboy fantasy.

MH.CO.ZA/ February 2020 91

EASY, WHEN you

see an A-list actor in great shape, to think: what’s so impressive about that? To scoff. After all, if it was your job to be in great shape – if you had a top personal trainer, a private gym, a chef – you’d be in great shape, too. Piece of cake. But when you see Henry Cavill in prodigious nick in The Witcher – the Netflix swords-demons-and-leather fantasy drama that dropped over the festive season – know that this thought is far from the whole picture. Or, in this case, eight-episode series.

Filming for the show, which predominantly took place in Hungary, was anything but a typical day at the office.

“There were eight hour-long chunks of screen time to fill, rather than [a normal movie’s] two or three, but it was shot over a similar period,” says Cavill. “So, you just had to get more done.” You had to, as the Jersey native says in his clipped British accent, “knuckle under”.

Working on The Witcher, Cavill would wake up so close to the witching hour that it was more night than day, before performing 20 minutes of fasted cardio on his trusty elliptical. Then he’d “do business” in the car on the way to the set, where he would sit in hair and make-up for over two hours while working on the script.

Next, he would shoot for 10 hours or more, which often involved physical stuff such as horse riding and sword fighting. Only then would he go to the gym – a public one called Flex in Budapest. The name is apt, given the “extraordinarily helpful” owner Adam’s accommodating nature.

“He would come by at 2am when I was finishing work, or, more accurately, 2am when I was about to start work” – Cavill laughs ruefully – “and he’d open the gym for me so I could train.” At times, it was effectively a private gym, occupied only

by Cavill and, surreally, a life-size statue of the actor in his biggest role to date, Superman. (Flex, which Cavill declares 92 MH.CO.ZA/ February 2020

“the best public gym I’ve ever trained in, hands down”, also houses replicas of Aquaman, the Hulk, Thanos and the Terminator on its grounds, while Arnie, the Rock, Will Smith and Dave Bautista have all pumped iron there, Budapest and its environs being a popular, low-cost filming location.)

On the occasions when Cavill had to hit the gym at “rush hour”, Adam would ask him what machine he needed next, then stand by it to reserve it. “[That way,] I could get out of there within an hour, get home and get however many hours of sleep – which never felt like enough – before starting the day again,” says Cavill. Well, being a famous actor does have some perks.

GRUNT

WORK

It’s easy, if perhaps a bit lazy, to describe The Witcher as “the new Game of Thrones”. But this journalistic shorthand is not without justification. Like GOT, The Witcher is based on a popular series of fantasy novels (and short stories, by Polish author Andrzej Sapkowski). Like GOT, it’s set in a mythical, magical, quasimedieval realm: “a slightly exaggerated version of our real world”, as Cavill puts it. “Politics is a bit more extreme there, but at the same time, not.” (Racism, sexism and social justice are central

themes of the show.) Like GOT, it’s, um, adult – scenes from the acclaimed Witcher videogames have reportedly been uploaded to PornHub. And like GOT, the protagonist, the witcher Geralt of Rivia, played by Cavill, sports Targaryen-esque long white hair.

Cavill is a self-confessed geek, if that term still means anything now that so-called nerd culture dominates the mainstream.

When he got the call informing him that he’d landed the role of Superman in the 2013 film Man of Steel, Cavill was playing World of Warcraft. He had already read (and played the games based on) the source material for The Witcher. So, when he got wind of an upcoming Netflix adaptation, he declared his interest in the job, strenuously and repeatedly, even before a “showrunner” (which sounds menial but is the opposite – they literally run the show) was on board. “I

“MY JOB IS BEYOND

AWESOME.

I ENJOY

HARD WORK.

EVEN WHEN IT’S A BAD DAY, IT’S A

GREAT DAY”

didn’t want someone else expressing their passion more than me, because I’m not sure anyone else is more passionate,” says Cavill.

Having made himself “annoying”, he was the first would-be Geralt to meet Lauren Schmidt Hissrich when she was installed as showrunner. Hissrich then auditioned 207 other candidates over four months before coming back to Cavill, unable to get his voice out of her head. She was also taken by his dry sense of humour, which she hadn’t appreciated until she watched the 2015 spy caper The Man from UNCLE. “He so thoroughly embodied the character,” she tells Men’s Health. Such was Cavill’s ability to speak volumes with his “physical presence” – with a glance, or a grunt – that Hissrich found herself editing out or not even filming much of the dialogue written for Geralt. “Henry grunts really, really well,” she says.

Cavill’s guiding principle for the role was to talk sparingly and carry a big stick, to the point that the show’s armourers had to creep up behind him to try to take his sword off him. “I kept saying, ‘It’s all right, I’ve got it, leave me to it,’” says Cavill. “That was something that was important to me, that I was comfortable and accustomed to carrying this tool of a witcher’s trade.”

The job of a witcher is to hunt monsters.

In some ways, they’re like freelancers or gig workers. And they don’t apply for the role: instead, they are taken in as children, trained physically and mentally to an inhuman degree, then subjected to alchemical trials that, if survived – the odds of which are about one in 10 – endow them with supernatural powers and, in Geralt’s case, white hair. All of which explains why he’s not especially chatty.

MH.CO.ZA/ February 2020 93

OMBA

READY

The second youngest of five brothers (two of whom, like his father, have served in the armed forces), Cavill was no stranger to fighting while growing up.

He wielded swords in The Tudors, the US-produced period TV drama that aired on the BBC from 2007 and brought him to wider, chiefly female attention, and in Immortals, his 2011 Greek mythologythemed big-screen breakthrough. For The Witcher, he honed his craft with fight and stunt co-ordinator Wolfgang “Wolfie” Stegemann, who taught him unarmed combat for the 2018 film Mission: Impossible – Fallout (and martial artdirected his last Men’s Health shoot).

Meanwhile, The Witcher’s fight master, Vladimir Furdik, told a French GOT fan convention (geeks will recognise him as the Night King) that he was impressed by Cavill’s facility with action scenes and his quick learning, particularly during one sword fight for which he had only an hour to rehearse.

This echoes the words of Brazilian jiu-jitsu OG Roger Gracie, who spoke to Men’s Health about his “very enthusiastic” former pupil: “His open-mindedness to learn and his 94 MH.CO.ZA/ February 2020

physical ability made him a great student.”

But Cavill downplays Furdik’s praise, explaining that because his schedule didn’t allow him time to work with the stunt guys, he was sent a video of the choreography on a Sunday to watch when he wasn’t training.

Then he walked in, rehearsed for an hour, before shooting for a further six. Sword fighting for six hours? Ouch.

“That, my friend, is only half a day,” he says. “There’s a scene in episode one that took four days, and that was non-stop fighting. Because we had what we call a ‘rolling lunch’, which means it’s officially a 10-hour day but there’s no lunch break, you just kind of grab food when you can. By the end of the day, you’re feeling it.”

Cavill elected to do all of his own stunts on The Witcher, despite the presence of trained professionals for whom it is their sole job. And for all the aches and pains, he insists that he didn’t come to regret that decision for two main reasons, the first being “immersion”.

“Audiences these days, all of us, are very savvy as to how movies and TV shows are made,” he says. The division of labour is clear: actors do “the acty bit” and stunt performers do “the stunty bit”. But if you

see that it’s always the same actor, and not two or more people, then, Cavill reasons, “You are fully immersed in the character of Geralt.” (Cavill learnt this trick from Tom Cruise on the set of Mission: Impossible – Fallout, a film that made him a meme for his “reloading arms” fight scene. Buzzfeed pronounced it “the most important part of the movie”, and it has since been immortalised as a reaction GIF – google it.)

The second reason Cavill does all his own stunts on The Witcher is that he evidently enjoys it. “I want to do the fun bit, too,” he says, then adds a caveat: “As long as I can do it and make it look good. [I work] very, very hard to that end.”

GROW TH

STRATEGY

Lest you think that Cavill talks constantly about how hard he works (“Actor Does Job Shock!”), know that he is far from solipsistic. “I’m so proud of my team, because I expect a high standard of myself and they matched that,” he says. In conversation, Cavill constantly gives props to his colleagues, from the “incredible stunt performers” to his hairdresser, Jackie

(“We all worked long hours on that job, but she took the wig home with her”).

The scars on his ripped abs that he posted on Instagram (caption: “When you take work home with you”) were thankfully just make-up. But doing his own stunts did bring occupational hazards. “Because I was training hard in the gym throughout the whole process, it became difficult for any injuries to heal. You stress the muscles so much when you’re super-dehydrated and tired at the end of the day that little things can happen, like muscle pulls, which never quite go away.”

Indeed, his trainer’s job was made “quite a challenge” by Cavill’s filming schedule and persistent lack of sleep.

“He had to find a way of leaning me up while putting on muscle mass without completely crushing me every day,” says Cavill. “But, of course, it does crush you.

After eight months of shooting, I was in quite a dire state. But we did it. It wasn’t easy. It wasn’t easy at all. But Dave Rienzi knows his stuff. He’s an excellent trainer.”

Rienzi, who also chisels the Rock, was introduced to Cavill by Hollywood mogul Dany Garcia, who manages both stacktors. (Garcia also happens to be Johnson’s

ex-wife, his co-producer and a pro bodybuilder.) “Henry’s filming schedule on The Witcher was very demanding,” Rienzi tells Men’s Health. “And because he did his own stunt work, his training had to be very focused and efficient while not overly taxing his CNS [central nervous system].”

Cavill had been accustomed to more “CrossFit-style training”, first with Mark Twight (who sculpted the 300 Spartans) for Man of Steel, then his associate Michael Blevins for Batman v Superman and Justice League. Cavill reiterates that he loved working with both trainers and the athleticism they fostered in him with their gruelling workouts. But training like an athlete necessitates recovering like one, so filming on top was, he admits, often too much to handle. Cavill found that he could better withstand Rienzi’s self-described “hybrid of bodybuilding and athletic or functional training, focusing on prehab movements, core training, muscle activation techniques and mobility”.

Instead of bruising Cavill with heavy lifting, Rienzi prescribed moderate weights and various techniques to increase time under tension and thus gains (to use the technical term). The precise programme

varied throughout filming but typically Cavill was lifting five days a week, hitting each muscle group once. He performed fasted cardio six days a week to burn fat and boost his metabolism, allowing him to eat more and, Rienzi says, “create a nutrientrich environment where his muscles could recover and grow”.

Maintaining a consistent protein intake was key to Cavill’s recovery, as was the timing of cheat meals “to replenish his body” – and, one suspects, his mind. If he finished at a decent hour, that meant Italian at a restaurant in Budapest called Trattoria Pomo D’Oro; if not, it was a burger in the car on the way home. “That always sounded amazing,” he says, laughing, “but because it was pitch black, you ended up with 60% over you and 40% inside you.” Meanwhile, his regular diet varied, much like his training, but it generally consisted of four solid meals and two shakes. In the run-up to the shirtless scenes, Rienzi dialled down carbs and fat in order to lean him out.

While Cavill had the advantage of the Rock’s trainer on speed dial, Rienzi is based in Sunrise, Florida – a long way from Budapest. So, aside from the days preceding MH.CO.ZA/ February 2020 95

EC E

IDENTITY

Right now, “maintaining leanness while putting on some mass” is Cavill’s main training goal. “But Henry 2.0 is coming in the next year.” Apropos of any project in particular?

“I am in the frustrating position of never being able to tell anyone about what jobs I’m doing,” he says. “It’s annoying for me, so it must be incredibly frustrating for you.”

OK, well, let’s change tack. The Hollywood Reporter claimed in 2018 that Superman would be recast, following the somewhat disappointing reception and returns of Batman v Superman and Justice League, relative to Marvel’s Avengers films.

Confirmation that co-star Ben Affleck (who tells Men’s Health that he “hated” working out with his gym-loving colleague) would be superseded as the Dark Knight by Robert Pattinson has also been widely interpreted as kryptonite for Cavill. So, on the subject of things that he can’t tell anyone about, will he play Superman again?

“I can’t tell you anything concrete there, either,” says Cavill. “But what I can tell you is that, in reference to me, 99% of what you’re reading on the internet probably isn’t right. I can’t say anything, obviously.

But I very much love the character, and I am very much not walking away from it.”

Speaking (or not) of film franchises in want of a leading man, there is always the perennial Bond question. The last time 007’s dinner jacket was vacated, ahead of 2006’s Casino Royale, a callow 22-year-old Cavill reportedly finished runner-up in the casting process, his youth cited as a reason for his eventual rejection. But the next Bond film, No Time to Die, out in April, will almost certainly be Daniel Craig’s swansong (though never say never again).

Cavill now has age on his side (at 36, he 96 MH.CO.ZA/ February 2020

is a year younger than Craig when he was cast), he’s well versed in fronting tent-pole movies, and he may have a Supermansized gap in his schedule. So… “With the whole Bond process, I screentested many, many moons ago and it was, as far as I know, down to Daniel and myself – maybe one other,” says Cavill. “I think Daniel – sorry, Mr Craig – has done an incredible job of being Bond. And if it is indeed his last one, then the playing field is open. There are no conversations just yet, but we’ll see what happens. It would be a great, fun role to play.”

Like the man says, frustrating. But whether he eventually pulls on that tux or

“THERE’S A SCENE IN EPISODE ONE THAT WAS NONSTOP FIGHTING FOR FOUR DAYS. YOU FEEL IT” no, he’s already living out the fantasies of schoolboys like the teen who used to dress up as characters from comic books and computer games and went by the now scarcely imaginable nickname of “Fat Cavill”. We put it to him, tongue just about far enough in cheek, that he’s basically a professional cosplayer.

“That’s my job, yeah,” he says.

And is that as awesome as it sounds?

“Yes, it is,” he says confidently.

“Actually, awesome doesn’t fit – it’s beyond awesome. I consider myself incredibly fortunate every day to have ended up here,” says Cavill. “It’s… well, it’s a dream come true. I enjoy hard work. I think it’s fun. Even when it’s a bad day, it’s a great day.”

BUILD

SUPERHEROIC ARMS

BY EBENEZER SAMUEL The secret to Henry Cavill’s jacked Witcher physique is a trio of moves that build powerful shoulders, biceps and forearms (critical for hoisting Geralt’s sword, by the way). Pack these Cavill favourites into your workout for a serious arm pump.

ISOCurl 2 du Squeeze y the left Repeat on t

EPS CURL d the up position. ceps as you lower then curl it up. e. That’s 1 rep; do 3 sets of 10 to 12.

THREEULDER RAISE Stand holding light dumbbells at your sides. Raise them out to your sides, then lower. Raise them out to your sides at 45 degree angles, then lower.

Raise them out in front of you, then lower. That’s 1 rep; do 3 sets of 5.

DUAL CABLE REVERSE-GRIP KICKBACK Stand facing a cable machine and grab the 2 handles. Hinge forward at the waist until your torso is parallel to the floor – this is the start.

Straighten your arms, flexing and squeezing your triceps; return to the start. That’s 1 rep; do 4 sets of 10, resting just 45 seconds between sets.

Pete Sucheski (illustrations)

the aforementioned shirtless scenes, for which Rienzi would travel over for a fortnight or so, Cavill trained by himself, sending weekly update pictures. In some locations, Cavill didn’t even have access to a decent gym, which forced Rienzi to get creative. “We would utilise dumbbells, bands, stability balls and a TRX when those situations arose,” he says. But none of this was an obstacle to Cavill achieving, in his own words, “the best shape of my life”.

2

AT NY NEW YEAR GOAL WO R DS BY SCA R L ET T W R E N C H A N D J U ST I N G U T H R I E

According to a US News & World report, 80 percent of New Year’s resolutions fail by February. Setting intentions without having a plan is one of the reasons why. Whatever your goals, we have the advice you need to ensure you stick to your resolutions all year through. You’ll finish the year stronger than you started.

98 MH.CO.ZA/ February 2020

01 Perform 10 Strict Pull-Ups

Clocking 10 pull-ups is a serious achievement.

Olympic gymnast Nile Wilson explains how to raise your bar this year.

01/ Manage Your Middle “Most people underestimate how much they use their core during a pull-up,” says Wilson. It’s likely that’s your weak spot. Wilson prescribes weighted planks. Load on a heavy plate and hold for 30-second bursts.

02/ Resist the Machines Assistance machines offer stability, but that does nothing to prep your core. “Use resistance bands instead, or have a partner help you,” says Wilson. “If you’re almost there, they can support you for that last bit.”

03/ Put Your Back Into It “Your lats are more powerful than your biceps,” says Wilson. “Focus on squeezing your shoulders together and really tensing your lats.” Engage them before you start to switch on the mindmuscle connection.

04/ Think Negatively “Try negative reps [just the lowering phase],” says Wilson.

“They’ll build the right muscles, even if you can’t pull back up.”

Go for a 10-second lowering phase. If that gets too easy? “Add a 5kg weight jacket.”

MH.CO.ZA/ February 2020 99

Beat ANY Goal

02 Drop Two Jeans Sizes

As well as giving your old Levi’s a new lease on life, losing fat will trim your risk of a multitude of illnesses. But depriving yourself of food can make your resolve crumble like pudding. We asked chef Tom Kerridge, who lost 76 kilos, for his hacks

“I’m doing more cardio, so I’ve changed my diet,” says Kerridge, a former zero-carb devotee. Slow-release carbs should be on your menu before and after workouts, so you’re never short of energy: “If you have too much of a calorie deficit, your fitness will suffer,” he warns. Target a 2:1 carb-toprotein ratio post-workout – overnight oats and nuts, for example, or Spanishstyle eggs with toast.

Hands “Keep your hands 2cm wider than your shins on either side. It’s quite a wide grip, but that’s where you get power,” says Hall. When lifting, hold the bar deep in your palms. “This way, you prevent your biceps from ripping off your arm.”

Turn Up the Volume

If your stomach is growling, you’re doing it wrong. “I’m rarely hungry,” says Kerridge.

“Some high-calorie food isn’t very filling” – for example, doughnuts – “but a bowl of pulses and lean chicken will fill you up.” For texture, Kerridge uses fat-free Greek yoghurt instead of empty-calorie sauces. The University of Tennessee found that those who ate dairy every day had larger reductions in their body fat levels than those who didn’t.

03 Add 50kg To Your Deadlift Whether you’re building up to your first big lift or gunning for double your bodyweight, you have a year to nail it. Form is everything – so take some coaching from the undisputed king of deadlifts, world record-holder Eddie Hall (PB: 500kg)

Mix Up Your Protein

Kerridge hasn’t ditched meat but is “much more conscious” of his intake. He stocks his freezer with low-calorie proteins such as edamame and prawns, and his cupboards with fibrous quinoa and lentils (the University of Copenhagen found that they’re more satiating than pork). If you do cook meat, Kerridge advises poaching it in a tasty stock or blowtorching it for a delicious char instead of frying: “Then you’re not adding any fat.”

100 MH.CO.ZA/ February 2020

Go Big on Flavour

Focus on adding flavour to meals, rather than simply subtracting calories.

“Throw in fresh herbs: parsley, basil, chives…”

Dried mushrooms and liquid aminos are Kerridge’s go-tos for an umami kick – the American Journal of Clinical Nutrition suggests this boosts fullness – while preserved lemons and gherkins add instant acidity.

Feet “The most common mistake with the deadlift is incorrect foot positioning,” says Hall.

The bar should be halfway between your heels and the end of the toes. “Make sure your feet are pointing straight, like train tracks, shoulder-width apart.”

PHOTOGRAPHY: STUART HENDRY, ADRIAN WEINBRECHT, DAVID VENNI (PT IMAGES), JULIAN BENJAMIN (KERRIDGE)

Fuel Your Training

Hips “Wearing a weight belt for the big lifts ensures that your body is properly supported,” says Hall. “I don’t wear the knee braces, though – with the right form, your knees shouldn’t strain.”

Breath Hall inhales lightly on the way up, but holds his breath until the rep is over. “Steer clear of big breaths. It’s a great way of stabilising your body.”

Back “People say a straight back is essential, but a rounded back works, too. You just have to train your body to withstand that roundness,” says Hall. He recommends practising with smaller weights and a slightly curved back to prep your muscles for a 1RM.

Glutes A powerful hip thrust at the top with your glutes tightly squeezed is key.

In training, however, Hall doesn’t work through the full range on every rep.

He focuses on ripping the bar off the ground, finishing at mid-thigh level – the hard part.

04 Go to Bed an Hour Earlier You can’t push back your alarm – but you can claw back a little more kip at the other end. Let top-flight sleep coach Nick Littlehales put your mind at rest

Emerging science suggests that some of us are night owls, inclined to nocturnal energy surges and bleary-eyed mornings, while others are naturally up with the lark. “Morning types produce serotonin [a hormone that supports activity] quickly when exposed to light. In night-owl types, this process is delayed by an hour or two,” explains Littlehales, who has coached athletes from British Cycling and Manchester United in the science of sleep.

Most of us are night owls, but you can tweak this. “Start by having a consistent waking time,” says Littlehales. If you’ve had a late night, fit in a nap or go without, so your body clock doesn’t drift back to its natural, slower state. “Sleeping in doesn’t let you ‘catch up’. You just get more worn out. Plus, you need as much sunlight as you can in the morning,” says Littlehales. “And in the winter, you’ll need simulated light.”

Some day, perhaps, society will reward those who are at their most productive in the dead of night. Until then, reset your biological clock with these hacks, which a study in Sleep Medicine found can rewire your brain in as little as three weeks.

6AM

Wake early and get out of bed at once.

Think of your brain as an engine: let it warm up before it’s put to work.

6.30AM

Your digestive system is linked to your sleep cycle.

Kick-start it by eating early, even if it’s just a banana.

7AM

Limit your exercise to the morning. If you can, train outside. If not, pick somewhere with natural light.

1PM

Eat lunch at the same time each day, or as close as possible. Have your last caffeinated drink before 3pm.

7PM

Eat your last meal, dim the lights and begin to wind down.

Don’t snack after dinner: it’ll keep you switched on.

10PM

Go to bed at your new sleep time.

Read a book (or this magazine) if you can’t nod off. Stay away from your phone.

MH.CO.ZA/ February 2020 101

06 Master the Handstand 05

Save R28 000

without Feeling the Hit How do you put cash aside when there’s so little left at the end of each month? Save it by stealth, says Andy Webb of the Cash Chats podcast and becleverwithyourcash.com

Set up your direct debits to go out a few days after you receive your salary, plus a debit order to move a set amount into a separate savings account. Download the app 22seven, which helps you track your income and expenses. Use their algorithm to determine how much you can save each month. Then, to help you top up your pot throughout the month, download an app like Stash

by Liberty, which helps you save your spare change in a tax-free savings account.

Choose to either save a set amount (as low as R5) each day, save when the weather is sunny or even when you’ve reached your daily step goal.

102 MH.CO.ZA/ February 2020

Every man should have at least one showoff move in his arsenal. Challenging, yet eminently achievable, the handstand is worth getting your head around. Arm yourself with this progression plan from CrossFit coach and gymnast David Durante

01/ Hollow Body Hold This position prepares you for the strong posture you’ll need for stability when you’re upside-down. Lie back on the floor with your arms outstretched, close to the sides of your head, with your arms and legs hovering off the floor and your toes pointed. Your lower back should be straight, not arched, and your core tight.

Hold this for 10 seconds, and perform six reps.

02/ Angled Wall Hold Nailed that? Maintain this strong body posture as you support yourself in a handstand, with your toes against the wall and your palms flat. Your hands should be a few feet away from the wall and your elbows locked out. Practise breathing in this position to get used to keeping your breath steady upside-down. Perform six reps of 20 seconds.

Beat ANY Goal

07 Run 5K in 20 Minutes As well as bragging rights, upping your speed is the best way to build muscle when you’re running. Andy Baddeley, Olympian and UK Parkrun record holder*, has your race-day pep talk

*13MIN 48SEC, SINCE YOU ASKED. BADDELEY IS THE CO-FOUNDER OF THE RUNNING CHANNEL ON YOUTUBE

03/ 90-Degree Hold Once the angled wall hold starts to feel comfortable, tag on a 90-degree hold at the end. Slide your toes down until your hips are bent at 90 degrees, stacked over your shoulders. Do six sets of the previous move, holding at a diagonal for 10 seconds, then slide into a right angle for 10 seconds.

Keep your pace as even as possible. The toughest part is from 3km to 4km, and this is where people lose focus and let their pace drift. To run a PB, you need to hit 3km, then push (but not sprint).

Avoid burning out early by knowing where your “red line” is and staying on the right side of it. You can hone this skill in training: do intervals with short recovery times, and learn to recognise that moment when you dig too deep and have to back off.

The quickest way to lose speed and increase injury risk is to lose form when you’re tired. Stay tall, relax

Cut Your Runs to Size There are other ways to train for a 5K than, well, running 5K. Employ this session once a week

04/ Leg Extension Your final progression before the main event. Perform the angled wall hold for five seconds, moving into the 90-degree hold for a further five, then raise one leg high, so you’re only supported by the toes of one foot. Your fingertips should be spread out wide for extra stability.

All that’s left is to lift that other leg…

your shoulders and keep your breathing steady. When we’re tired, we hunch over and our breathing becomes shallow.

Runners’ knees can drop inward, too, so watch out for that.

If you do a 5K right, it’s going to hurt, and it’s going to hurt pretty early.

Again, the best way to prepare for this is to train smart. Keep your recovery periods short and get used to running on tired legs. If you can do it in training, the extra adrenalin you’ll get when you’re giving it your all will make it feel easier.

What to Do Eight laps of 400m (20% faster than your race pace). Warm up with 15 minutes of easy running, then take 60s of recovery between each lap.

Why It Works You’re performing above your anaerobic threshold, so you should barely be able to say a few words at a time. You need short, hard efforts like these.

Tired of only knowing one language? Benny Lewis, who speaks 10 languages and is the author of Fluent in 3 Months, can help you loosen your tongue Whatever you practise, you’ll become good at. So, if you write out German cue cards, you’ll just become great at writing German cue cards.

I recommend conversing in your chosen language from day one.

Find an affordable teacher online, then find some fluent speakers to socialise with. Totally immerse yourself: read books in the language, listen to songs, watch subtitled boxsets. Dedicate as much time as you can to it for the first three months – you can dial it down a bit after that.

MH.CO.ZA/ February 2020 103

While Men’s Health wouldn’t enforce total abstinence, we could all do without Phuza Thursdays. Ruari Fairbairns, co-founder of the One Year No Beer movement, offers a few practical pointers for a life of healthy moderation

104 MH.CO.ZA/ February 2020

“Switch your focus from your biceps to your triceps,” says Stafford.

“The backs of your arms make up 60% of the total musculature.” Add these moves to your existing upper-body programme to test as many fibres as possible. Let’s get sleeve-poppin’.

01A/ Standing Rope Push-Down, 4 sets of 8-10 reps “This superset hits your tris from multiple angles,” says Stafford. Set up a rope attachment on a high pulley and face towards it. Grip the rope and keep your elbows close to your sides as you fully extend your arms, finishing with your palms down.

Complete your reps, then move on to the next move with no rest.

01B/ Overhead Rope Extension, 4 sets of 8-10 reps Face away from the pulley, gripping the rope behind you with high elbows. Extend your arms upward, squeezing the triceps. “This also works the muscles that stabilise your shoulders, which will benefit your all-round gym game,” says Stafford.

Rest for 90 seconds, then go back to the push-downs for the next set.

02/ EZ Bar Reverse Curl, 3 sets of 12-15 reps “Hitting a few biceps curls might get you jacked, but adding a reverse curl at the end of your routine targets different fibres to add depth to your arms,” says Stafford. Grip the bar with your palms down and elbows at your sides. Squeeze the bar up through a full range, then lower. Rest for 60 seconds between sets.

SUPERSET

Let’s start by clearing up a misconception: going dry doesn’t mean giving up your social life. By going out and having a great time without drinking, you’re retraining your brain to break its hard-wired “fun equals alcohol” programming. So many people who take a break from booze hide away at home, avoiding their friends.

Unsurprisingly, they hate the experience.

All this does is reaffirm the limiting belief that alcohol is central to your life.

Planning is important. Have an alcoholfree alternative in mind before you go out, plus a back-up in case your first choice isn’t available. We’re more likely to default to alcohol when we feel caught out. I’ve seen people trying to set a “drinks limit” for their nights out. This rarely works once you’re a draught deep.

People who schedule non-drinking days have more success. Decide in advance which nights you won’t be drinking and remain strong. If peer pressure gets to you, buy a drink that looks like alcohol.

It’s very easy to slip back into ruminating on the positive, social-lubricating aspects of alcohol while forgetting the negatives.

But the reality is that alcohol is a depressant. It can make you sleepy and exacerbates anxiety. Most of us know the fear: what did I say to that new colleague?

Why am I missing a shoe? Alcohol might numb anxious feelings, but these will return with a vengeance the following day.

You’re not easing stress, just postponing it.

Not all resolutions have to be worthy. This is the year you’ll finally win the arms race, thanks to trainer, fitness model and possessor of very sizeable guns Shaun Stafford (@shaunstafford)

ILLUSTRATIONS: HARVEY SYMONS | ADDITIONAL PHOTOGRAPHY: LOUISA PARRY, JULIAN BENJAMIN, STUDIO 33, JOBE LAWRENSON, GETTY | ADDITIONAL ILLUSTRATIONS: JESSICA WEBB, ANDREA MANZATI, MATT TAYLOR, BEN MOUNSEY

09 Quit Midweek Drinking

10 Add 8cm to Your Arms

11 Stop

Procrastinating Didn’t you promise to clear out the spare room? Oh, and weren’t you going to write a novel? These quick tips from James Clear, author of bestseller Atomic Habits, will ensure that you’re never just talk 01/ Focus on identity, not outcomes. Don’t think, “I want to be great at playing guitar.”

Think, “I want to be a man who gives time to his passions.”

02/ Be specific about when and where you will do things. You won’t paint the hall “some time” – you’ll paint it from 11am to 4pm on Sunday.

04/ Scale down tough tasks. Need to clean the kitchen? Give it five minutes every night.

Starting is the hard bit.

05/ Practise “temptation bundling”: pair dull tasks with things you enjoy to form new, positive associations. Logging your expenses? That’s true-crime podcast time!

03/ Don’t wait for inspiration. If you want to write a blog, sit down and write every weekend, even if you have nothing to say.

12 Just Be a Bit Nicer

From personal health to individual achievement, resolutions are invariably self-centred. Take a walk on the kinder side with the help of Andy Puddicombe, founder of meditation app Headspace

We assume that kindness and generosity are characteristics that occur naturally but, in reality, they require cultivation and training.

Meditating even for just 10 minutes can help.

It lets us step outside of our thinking and realise that we have more time than we thought.

At the end of each

day, write down three things that went well, no matter how small, and a few words about the three people you appreciate most.

These simple exercises help to create the conditions for us to live a kinder, happier and healthier life, for ourselves and for those around us.

MH.CO.ZA/ February 2020 105

p U r e w o P Your

Mental Health There’s a lot you can do to optimise your mental health before it ever becomes an issue.

106 MH.CO.ZA/ February 2020

DAY

L H E A LT

H

MEN

TA

MY FIRST

BY DAN HARRIS

F

ULL DISCLOSURE: My approach to work

was forged in the Hobbesian, hierarchical world of television news in the 1990s and 2000s. While my workplace has become immeasurably more humane in recent years, I nonetheless retain an unfortunate amount of the militant, suck-it-up ethos that was drilled into me as a younger man. Which is why, when the editors of this magazine asked me to write about the benefits of taking a mental health day, my initial reaction was: You’ve come to the wrong guy.

But then I realised that I’ve had something of an evolution on the subject over the past few years.

It began with a rather obvious case. One day in February 2012, I was sitting backstage at our studio in Times Square after having anchored Good Morning America when I got a call from my wife. I knew immediately from the thickness of her voice that something was wrong.

Bianca was 11 weeks pregnant and had gone to the doctor for some prenatal testing. Before the doctor performed the procedure, though, the nurse had done a routine ultrasound. They could see it right there on the monitor: the baby’s heart had stopped beating.

We talked for a few minutes, and then Bianca asked me to make sure I notified our friends and family. Which I did, straightaway. As soon as that was done, I paused for a second, during which the following thought arose: Dummy, cancel all of your meetings and go spend the day with your wife.

I texted Bianca that I would be home soon, armed with movies, food, whatever she wanted.

As I buzzed around the supermarket, collecting flowers and also her favourite cheeses, bread and cookies, I felt an undercurrent of invigoration beneath my own sadness and disappointment.

TAKE A

MENTAL HEALTH BREAK AT WORK!

Focusing on her felt good.

When I walked in the door, we hugged. She cried a bit. Then we overate and watched movies.

All in all, while the miscarriage itself was horrible for us, the aftermath significantly deepened our relationship.

This is not, however, an eye-opener story, in which the value of taking a mental health day became radiantly and permanently clear to me.

In the subsequent years, even as we successfully had a child, and even as my career as a meditation evangelist took off, my schedule, ironically, got way more intense. I now work seven days a week, often putting in 12- to 15-hour days, as I balance my day job with my side gig as a mindfulness writer, podcaster, and entrepreneur. All that work and yet I so often feel haunted by the suspicion that I’m not doing enough, or might be falling behind.

Chipping away at this mentality has been extremely difficult for me. Fact is, it can be hard to overcome your conditioning. I remember one time, while covering the 2004 presidential campaign, I got deathly ill after standing out in the freezing rain during the Iowa caucuses. When I returned to the job after a few days in bed, one of my bosses told me that missing work was not a good look for me.

For the past year or so, I’ve been hard at work on a book about kindness – with a major emphasis on how to be kinder to yourself. In the course of my research, it has really hit home that bearing down isn’t always the most fruitful way to get stuff done. I am experimenting with taking time to give my brain a break. Not just in extreme situations, such as when my wife had the miscarriage, but also in regular life. I am seeing immense creative and energetic benefits when I can get myself to walk away from work and allow myself to spend a day watching TV with my wife or playing with our kid. I don’t know that I can say that these mental health days lead to breakthroughs all the time, but sometimes they do. And they definitely make my life way less miserable.

In sum, it’s okay to chill sometimes. Not only is it okay, but it’ll probably make you better at what you do. It’s supremely counterproductive to keep pushing when you have nothing left to give.

If you’re a type-A striver, I am writing this column as a permission slip for you. But mostly, I am writing it for myself.

IF YOU CAN, find a midworkday physical activity, like jogging or walking, says psychologist, Dr Clifford Lazarus. That’s because working the body can help relax the mind. If you can’t get active, use visualisation techniques. He says 20 minutes is ideal but even 10 minutes may be beneficial. Find a private spot and imagine being somewhere that makes you feel comfortable – say, a beach. See the water, hear the waves, feel the breeze. “Doing this for just five minutes, your body will throttle down and you’ll start to relax,” Lazarus says. Though colleagues might not appreciate you humming Bob Marley.

MH.CO.ZA/ February 2020 107

ASSESS YOURSELF

ARE WE ALL OUT? A SURVEY We conducted a survey online to see just how much stress the average South African man is dealing with at work, and how we’re all managing it. (Take a holiday already!)

73% 75%

How often do you feel stressed at work?

ALWAYS: 30% OFTEN: 49% SOMETIMES: 21%

Say they have experienced burnout from their current job.

NEVER: 0%

Say they feel they’re expected to be available during non-work hours.

What is the main stressor for you at work?

40% Overwhelming workload

21% Office politics/ conflicts

17%

11%

7%

4%

Performing up to standards

Job/company/ industry instability

Not having enough time to eat well and work out

Feeling like I have to be available after hours

What do you do to ease work-related stress?

28%

23%

20%

16%

7%

Work out

Take a break/ holiday

Vent to family and friends

Try to get more organised

Disconnect from technology

When you feel it would be beneficial to take some time away from work for your mental health, what do you generally do?

CALL IN A “MENTAL HEALTH DAY”

GO TO WORK ANYWAY

6%

Cook

How comfortable are you discussing your mental health with your boss?

VERY COMFORTABLE: 6%

77%

SOMEWHAT COMFORTABLE: 17% 5%

17% CALL IN SICK

NOT SO COMFORTABLE: 28% NOT COMFORTABLE AT ALL: 49%

METHODOLOGY: This crowdsignal.com survey was conducted between 14 November 2019 and 11 December 2019, among 213 people employed in South Africa. Respondents were men

whose ages range from 18 and above.

108 MH.CO.ZA/ February 2020

HAVE THE CONVERSATION

How to speak up to your boss after burnout.

LEAD OFF by telling your boss something like “First, it’s nothing very serious, but I’d really appreciate a bit of time off to deal with some personal and family matters.” Start vague and then get more specific as needed, says psychologist Dr. Clifford Lazarus.

Bringing up family may seem disingenuous, Lazarus adds, but sometimes complete honesty isn’t psychologically healthy. If your manager presses for more info, simply say it’s a “private matter” but that “I really appreciate your understanding.”

Mentally rehearse the conversation by picturing every detail – the room, your manager. Visualise success, but also run through different variations, like your manager asking you for specifics.

Rehearse with a friend or a partner before you do it.

Some managers may be okay discussing a mental health day, but you might need to give it a different conversational frame if yours isn’t.

FIND A COMMUNIT Y

REDDIT AS RELIEF

How the birthplace of memes became a mental health resource.

K

EEGAN BURSAW’S son was born

“out of nowhere” at 26 weeks and five days. Then came three and a half months in the neonatal intensive-care unit. Doctors told Bursaw he had to be strong for his wife and son, but the too-new father wasn’t sure how to do that. So he asked Reddit.

“I didn’t know where else to turn,” the 30-year-old says of the discussion-based social platform.

On the website, Bursaw found communities, or subreddits, full of dads with similar experiences. He asked users on the /r/daddit and /r/NICUparents subreddits how to deal with worry, how to unwind without feeling guilty. They answered. One user told him that this was his chance to get himself right while doctors got his son ready for the rest of his life. “The anonymity provided something of a shield, but it also felt strangely per-

sonal,” Bursaw says. He began to learn how to take care of his mental health during a crisis, thanks to “strangers who faced these mental and emotional battles before me.”

Reddit doesn’t have the reputation of being a place where such positive, supportive things happen. But for guys who aren’t used to looking for help IRL, the site has become an unlikely mental health resource. In subs like /r/depression and /r/anxiety (which has 237,000 users), men are connecting – anonymously – with hundreds of thousands of people going through the same thing. While won’t replace professiona help, it can help you get to the point where you’re comfortable seeking it out.Javier Hernandez, 33, has had depression and anxiety since his teens.

He’s been on Reddit for about eight years, but it wasn’t until a recent breakup that he started using the site as a resource.

He began exploring /r/depression, /r/anxiety, /r/breakups, and /r/selfimprovement and eventually posting about his own issues.

“Just reading the responses made me feel accepted,” Hernandez says. “You don’t realise how many people are in the same situation as you.”

Hernandez is planning to speak with a therapist next. “Reddit has really just been the first step,” he says.

Hunter Stanfield, a licensed marriage and family therapist, gets why men use Reddit this way. For guys who are nervous about talking to a therapist, the anonymity has a certain appeal – and for those who don’t have access to professional help, the site may be the only form of support available. Though, of course, it’s not a cureall.“Being able to go online to a support community and talking with other men may be helpful, but I don’t think that’s a substitute in any form or fashion for treatment,” Stanfield says. He suggests patients use it as a sounding board between sessions, keeping in mind that “just because someone in a community says x worked for them doesn’t mean it’s going to work for you.”

And if someone on the site isn’t going through exactly what you are, your own post could be an opening.

—JORDYN TAYLOR

MH.CO.ZA/ February 2020 109

MAKE THE FIRST MOVE

Create A Healthier Future How a soldier bounced back from PTSD with a mental health transformation.

NAME: GREGORY CAMERON AGE: 52 LOCATION: JOHANNESBURG OCCUPATION: CREATIVE DIRECTOR AND STORYMAKER TREATMENT FOR: PTSD

THE SETBACK In 1987, Greg Cameron spent three months on the frontlines in Angola during Operation Moduler. There, he fought

in the trenches and grappled with the brutal consequences of chemical warfare. When he finally returned home, he was sworn to silence. As a result, he suffered in silence, too. To distract himself from the trauma, he threw himself into his career, completing his studies, then working in graphic design and advertising. “I was a shooting star, but I was just running away from what I had

to deal with,” he says. This led to excessive anger, anxiety, severe nightmares and immobilising flashbacks. “It affected me terribly when I got out. Back then men were expected to just handle everything themselves.

The world has changed now, thankfully, but if I think of the trauma it caused me and how I tried to deal with it, it really wasted many years of my life.”

THE WAKE-UP CALL Greg was in his 30s when he finally sought professional help. While walking on Bree Street in Cape Town, two fighter jets flew overhead during an air display. The sound took him back to the frontlines. His mind was a slideshow of visceral, violent images. “The flashback was so intense it was difficult for me to stay in my reality and I just had to get myself home,” he explains. Slowly he forced himself to put one foot in front of the other. “It took me ages to actually get out of the flashback and get back into reality.” After that episode he knew it was time to get some help.

THE PROCESS “I went to multiple counsellors and did quite a few years of therapy,” explains Greg. Some counsellors helped more than others. A few years into therapy, he was fortunate enough to spend time with a Vietnam war vet who was helping returning American 110 MH.CO.ZA/ February 2020

soldiers deal with PTSD. “I can’t talk too much about the process, but he basically helped me work through all the stages of combat until the time I had returned home.”

THE NON-COUNSELLING HELP Shortly after Greg left the war, he started dealing with his experiences using his creativity as an outlet. “Unknowingly I was dealing with it in my own way by creating all this art and creative work.” During the war he kept a journal detailing each day’s events. A few years after he returned home, he uploaded it online. Greg also explored his emotions through creating short films.

THE HEALING It took 12 years for Greg to finally open up about the what he’d been through – and only once he’d downed a couple Scotches. Now, he is thankful that he got help.

Reflecting on the past 20 years he can appreciate how his life has changed since going to therapy.

“There are wounds that will never heal. I’m still triggered by the sound of gunshots and I avoid violent war films, but my other triggers don’t affect me anymore.

I no longer experience intense bouts of anger. Instead I have found acceptance within it, and I’m now able to live my life in an incredibly positive way.”

UP YO U R

EN

E TA L H

A

M

LT

H

P OW

ER

TAKE A STEP BACK

IS MY THERAPY

Even athletes, doctors and TV stars have found what works best when they need to recharge, focus, destress or reckon with their emotions.

DESIREE NAVARRO/WIREIMAGE (BROWN), GARY GERSHOFF/WIREIMAGE (KENNEDY), LARS NIKI/GETTY IMAGES (CRUZ)

WERNER KOK

Sevens Rugby Player “It’s important for me to start the day right and set my intentions for the day ahead.

I do this by making myself a fresh cup of coffee and just sit outside and enjoy the morning air. I have learnt that setting myself small goals everyday helps me push myself to be better in the long run rather then focusing on everything at once. On weekends I take some time for myself by going fishing or just being outdoors I use this time to switch off and be away from rugby just to reset for the week ahead.”

#ISMYTHERAPY Real people share with MH what’s helped them unwind, via Instagram.

WARRICK GELANT

Bulls Rugby Player “I like to go back home to Knysna and spend time with my family. But I can’t always do that. For me it’s always about reminiscing about the space that I am in. And it’s to have that honest conversation with myself, to say listen this is where I am now, at this moment. And I remind myself to deal with who I am in terms of where I am. “

SIV NGESI

Actor and Presenter “I am a huge fan of making sure my mental health is in order. I try my best to take time out for myself. [To destress, I use] boxing, traveling and watching musicals to escape from the world. Sometimes you need to be selfish and put yourself first.”

→ “Sit back, hit the gym and release all that stress and then meditate to recharge.”

— @bun2muchhigher

→ “I switch my phone off and read a book. Even better when it’s a book on the beach.”

— @nadimnyker

DR FEZ MKHIZE

Doctor and TV Presenter “I wake up and always do a quick mental check of the things I had planned the night before and start to list three things I’m grateful for. It may be as simple as being alive and in good health or that I live in such a great country. Starting the day with a mindset of gratitude will always make you feel upbeat and also put whatever issues you may have into perspective.”

→ “Take a break from what is stressing me, whether it’s work, the gym, nutrition, family.”

— @joh_sparrow

MH.CO.ZA/ February 2020 111

UP YO U R

EN

A

M

LT

H

P OW

ER

E TA L H

GO TO THE &$#@ING DOCTOR

HOW TO FIND A THERAPIST

I

T STARTS WHERE everything starts:

a Google search. Which leads to a Psychology Today directory. And from there you write down a few names. Some people located near your office. A couple maybe near home.

Things cascade. It’s like the If You Give a Mouse a Cookie story, but it’s If You Give a Guy Some Mental or Emotional Distress.

It begins as a panic-struck Sunday afternoon scrolling through streams of psychotherapists, certified counsellors, licensed social workers, all with any number of credentialing acronyms at the ends of their names.

You ask a friend or two. Ask who they see, what they like. One sees a doctor who just doles out scripts. That’s too cold, and not what you need. Another builds sessions off pulling a card from a tarot deck. Which is just a little too hippy-dippy. But their preferences help you define yours.

Who do you want to actually talk to?

Someone who looks like you? Another man? Around the same age? Or someone totally different from you and the people you spend time with. Maybe an older woman who could be a stand-in for one of your mom’s old work colleagues. A Janet or a Caroline.

So you write a few inquiries, laying out what’s bothering you. They ask to get on the phone with you. “I would put the onus on them to organise the conversation,” says Avi Klein, a licensed clinical social worker. “That would start to give you a sense of how they work.”

112 MH.CO.ZA/ February 2020

Suddenly, you’re coordinating times and a private place to take the call. You try to take account of billing – if they’re covered by your medical aid or not. You check your plan. And if their hours fit with your schedule. If the logistics line up, you keep going.

“Ask them to explain why their approach will work,” says Klein. “You should share a sense of a road map and what the expectations are.” If they’ll be direct and action oriented. Or if they’ll have you journal or fill out worksheets. If they’ll just sit and let you vent for 45 minutes.

The most important part of that consultation or phone call “is your sense

of them,” says Klein. “Do you like them?

A good working relationship is one of the biggest determining factors in successful therapy outcomes.”

And maybe you don’t follow up with one of them. Or you make an appointment, and just the one appointment. It’s fine. You’re testing people out. Tell them that. They get it. Then you leave one consultation feeling pretty good. You carve space in your schedule, and clear it with your medical aid and plan for next week.

Because once you get a hint of how much better you could feel, you find a way to make it work.

—MATT GOULET

START SPEAKING THE LANGUAGE . . .

The Treatment Glossary There are hundreds of therapy techniques, some employed by trained professionals and some, like “puppet therapy,” that aren’t.

Dr. Clifford Lazarus, helps us select the most effective methods.

A NOTE ON APPROACH “I would encourage people to seek out practitioners of cognitive behavioral therapy,” says Lazarus. Focusing on corrective thoughts and actions, behavioural therapy aims to provide everyday strategies for the stresses of the here and now. But avoid “monotherapy” – an approach that employs only one method. Choosing a behavioural treatment is like mixing a cocktail: it should include techniques tailored to the individual.

These are some of the more common CBTbased approaches you’ll likely come across.

Assertiveness Training/Interpersonal Effectiveness Helps you: Learn to say no without feeling guilty.

It also helps you express your feelings and desires in a responsible manner.

Best for: Those looking to express themselves in healthier ways.

Cognitive Restructuring Helps you: Shift your thinking from negative and self-defeating patterns to more realistic and adaptive ones.

Best for: Managing invasive and stressful thoughts.

Behavioural Activation Helps you: Identify and correct behaviours that are driving depression.

For example, you’re withdrawing from enjoyable activities.

Best for: Those whose depression prevents them from engaging socially.

Emotional Regulation Helps you: Bring your emotional experience to a better baseline.

Best for: Those whose emotions interfere with healthy functioning.

Exposure Therapy

THE OLDIES BUT GOODIES

Helps you: Overcome your fear or anxiety by doing exactly what the name suggests: being exposed to its source.

Best for: Those with intense phobias or other anxiety disorders.

Psychoanalytic Therapy

Mindfulness/ Meditation Helps you: Foster awareness of the present, yourself, other people, your thoughts, and your emotions.

Best for: Those wanting to keep their mindset in the present and manage stress.

Somatic Therapy (Exercise/Yoga) Helps you: Set your focus on the body and movement.

Physical exercise is a powerful anti-depressant, says Lazarus.

Best for: Those wanting to improve their mind and body as well as their mood.

Social Skills Training/ Communication Training Helps you: Better interact with those around you by developing skills like active listening and assertive expression.

Best for: Those working on sociability or suffering from social anxiety.

Also known as: psychodynamic therapy The oldest (and perhaps now antiquated) technique involves tackling unresolved conflicts in your past and gaining insight through psychoanalysis.

If a therapist uses the word analysis in his or her online profile, this is what you might be getting, says Lazarus.

Think couches and discussions of your childhood. Really, it’s still a thing.

Best for: The overly introspective, intellectuals.

Humanistic Therapy

Also known as: person-centered, existential, gestalt Popular in the late ’50s, this practice focuses on providing a safe and supportive environment to explore your thoughts and feelings. The therapist won’t challenge your ideas or give you any recommendations but will instead listen and allow you to work through your issues verbally.

Best for: People who want passive, nondirective, soundingboard therapy.

MH.CO.ZA/ February 2020 113

UMP (verb)

Pump , pumping, pumps 01 - To exert one’s muscles to the degree that they become engorged with blood, stretching the cell membranes and stimulating growth - the pump 02 - To pursue and really relish the sensation of that muscular engorgement - chasing the pump 03 - Wresting both the process and the sensation away from the dubiously supplemented blockhead, giving you a thoroughly modern guide to using this maligned style of training to build more muscle, more strength and, yes, more honest-to-goodness size than ever before reclaiming the pump

WO R DS BY DAV I D M O RTO N P H OTO G R A P H Y BY M I C H A E L N E V E UX A N D RO B E RT R E I F F

YO U ’ R E G O I N G TO N E E D A B I G G E R V EST…

SWOLEY COMMANDMENTS #1 “Trust me, if you do an honest 20-rep programme, at some point, Jesus will talk to you. On the last day… he asked if he could work in.”

– Mark Rippetoe, strength and conditioning legend MH SAYS: Probably allegorical. But valid and makes the point that training with high reps will and should hurt a fair bit.

MH.CO.ZA/ February 2020 115

Not that long ago, there was one straightforward reason for the repeated picking up and putting down of things: to get massive.

Muscular size was the holy grail of training and pioneers in vests that didn’t quite cover their nipples discovered the most effective way to acquire ever bigger bodies – they found “the pump”. By exerting individual muscles to absolute exhaustion, it is possible to make that muscle visibly swell, filling the body part with blood so that it feels and looks bigger. It felt great – really great – and for many men the pursuit of this feeling, “chasing the pump”, became the all-consuming purpose of every minute in the gym.

Then most of us moved on. Exercising became more about fitspan, productivity and mental health. All of which are

good. We nobly sought to improve our mobility, posture and functional movement. Again, all worthy endeavours that Men’s Health has and will continue to endorse. Crushing endless reps to pool blood in our biceps simply wasn’t cool any more.

But it does work. The extra blood forces more nutrients into the muscles, while the temporary swelling stretches the membranes and fascia, allowing scope for further growth.

Larger muscles have more potential to be strong muscles.

So the pump is not wrong, per se. In fact, by applying 2020 sport science nous, the pump can be cool; you can follow your functional and varied training programme while incorporating the technique to become bigger and stronger.

And feel really great doing it. Ready?

M OV E M E N TS

The M atrix of Gains

Wh hether you want to incorporate a functional pump into your varied training programme (very 2020), or simply want to get totally jacked during lunchtime (also OK), use our matrix to find the movements that suit your needs

PUMP

Perform these with dumbbells, kettlebells or a barbell and expect your quads to blow up (in the good way). You’ll also strengthen your squats, provide extra calorie burn by staying on the move and improve your hip mobility.

As functional as a pump gets. You’re permitted to smile smugly.

SINGLE-ARM DB CHEST PRESS

DUMBBBELL L ATTERAL RAISE

Most chest exercises will mainline blood to your chest and triceps, but unilateral exercises turn everything up to 11 . By using one side of your upper body at a time, your abs work harder to keep you balanced.

Hold your opposite arm straight out to the side to help. Looks cool, too.

A pump is pretty much guaranteed whether you’re going light and pushing out skyward of 15 reps, or if you’re employing drop sets and going heavier to start.

Don’t expect it to have much carry-over into any other moves, mind you.

FUNCTIONAL

H ALLF--KNEEELING BOTTTOM MS-UPP KB PRESS By getting down on one knee and holding the kettlebell upside down, you’ll activate the smaller, stabilising muscles in and around your shoulder joint.

If you’re looking for a delt pump, however, you’re better off with dumbbell or barbell shoulder presses.

116 MH.CO.ZA/ February 2020

SEATEED INNCLLINE CURL An underrated move for creating the sought-after “peak” to your biceps. The key is to keep your elbows behind your body, lie right back against the bench and, to really stimulate the most muscle fibres in your upper biceps, subtly twist your little fingers inward as you curl the weights up.

AESTHETICALLY DRIVEN

K ETTTLEEBELL SWING While the swing is a gold-standard move to boost your metabolism, strengthen your posterior chain and help bulletproof your body from back injuries, the pump will only be in your forearms. Not one to neglect, but save it for a general lower-body day.

H A NG CLLEAN

FLAT

Eating your cleans will help build full-body strength and boost your fitness levels with just a barbell. They’re better suited to sweaty CrossFit WODs, though.

OPENER IMAGE BY MICHAEL NEVEUX

WA LKING LUNGE

E XPERT

Some Science, Bro

M O R E O F A P U M P EQ U A LS MORE MUSCLE (BUT H O P E F U L LY L E S S M U L L ET )

SWOLEY COMMANDMENTS #2 “If a man tells you he doesn’t lift because he doesn’t want to get too bulky, then his testicles have been removed”

– Paul Carter, bodybuilder and online strength coach MH SAYS: Biologically untrue. Ideologically un-woke. Beware.

Actual science.

Understand how the process of the pump works to improve your training on a physiological level, courtesy of scientist Jim Pate, of the Centre for Health and Human Performance First, a note on what the pump is not. It is not the same as hypertrophy, which is the growth and increase of your muscle cells. The pump is a training method in which you force blood to swell the muscle. Blood delivers oxygen and nutrients via the arteries, then flows away through the veins.

When the muscle contracts for a sustained period, arterial flow continues while venous flow shuts off; the small vessels dilate and you get a temporary, T-shirt tightening boost in size.

As for “chasing it”, that comes down to time under tension: 45 seconds seems to be effective. You can achieve that with 12-15 rep sets, so long Jim Pate as they fatigue you, Seniior or by doing fewer Physiollogist reps slowly. Both will achieve the pump and increase muscle mass.

A word of caution: if all you do is exhaust individual muscles, your returns will diminish. If your muscles become too swollen, they won’t function properly.

Repeatedly fatiguing the muscle won’t train it to generate maximum force on demand. For that, you need compound exercises and a variety of rep ranges, which will improve muscle recruitment and co-ordination of the neuromuscular system.

MH.CO.ZA/ February 2020 117

HIGHS AND LOWS

Reppinn’forGGreatness

Performing any exercise can help you achieve a pump, but some rep schemes are swolier than others. Here is the lowdown on swelling up

HUGE INFLATION

NEGATIVES

Slowing down the eccentric part of the lift will keep your muscles under tension to fire up more fibres and so flood the muscles with extra blood.

DROP SETS

SWOLEY COMMANDMENTS #3 “The best activities for your health are pumping and humping” Arnold Schwarzenegger, bodybuilder and Terminator MH SAYS: He had a point.

After finishing your set with a heavier weight, pick a lighter load and perform another set straight away to take your muscles to genuine failure.

GIANT SETS

Perform four moves back to back on the same muscle group with minimal rest in between. The extended working time will leave you feeling jacked. And tired.

FORCED REPS

You’ll need a buddy for this one. When you get close to failure, your workout partner takes some of the load to help you push out a few extra reps.

PARTIAL REPS

D O N ’ T B E A D U M M Y: GRAB SOME SCIENCE FO R A S M A RT E R P U M P

Using a shortened range of motion with a heavier weight is helpful for building strength in a movement. But full range of motion is always preferable.

STRAIGHT SETS

WORKOUTS

Three sets of 10 reps is a perfect starting point for beginner lifters, but to really stimulate the pump and all the strength benefits, you need to shock your body.

PLYOMETRICS

Ideal for improving your athletic power and speed – not so much for muscle growth. Save for conditioning days. You should be doing those, remember.

TOTAL LET-DOWN 118 MH.CO.ZA/ February 2020

LEGS EGS

B ULGAA R IAN SPLIT S QUATT D EAA TH S ET

G ot 10 min nutes at the end of your gym sess sion? Perfect. That’s more than n enou ugh time to get trruly pumped iff you do it right and do it ha ard. Da ave Lipson and Andrew C harlesw worth, founders of tra ainiing resource Thundrbro (th hun ndrrbro o.com)), have devised fourr 10 0 -m minu ute supersets to bolt on nto the end of any workout.

Yo ou’ll leave e a bigger man.

Set up in the split squat position with your back foot on a bench, holding a dumbbell on the same side as your back leg. Grip a fixed object with your other arm for increased quad isolation.

Do seven split squats, letting your back knee

h the h ground. Drive up on your heel.

After seven reps, hold the front leg at 90º for seven seconds. Repeat the seven reps and sevensecond hold cycle with a medium weight, then with a light one. Switch legs to repeat the cycle. Rest for two minutes. Do two rounds, then waddle home.

T HE F INAL 10%

Pump It Supps The odd protein shake won’t do much. But tweak your supplements stack and you can get more, umm, stacked

Fluiid Dyn namics Keeping your muscle cells hydrated is key to unholy swoleness.

Creatine monohydrate helps pump more fluid through your veins, leading to greater cellular rentention and increased vascularity. That you’ll be less sore the next day is also welcome.

Nutritech Creatine Monohydrate (R149, 500g takealot.com)

Carb C bed and Dangerous To o maximise th he effects, you ne eed your muscles m to be full of glycogen when you train. Not only will a fast-acting carb powder give you the energy you need for the higher reps, but it’ll also help your muscles look bigger and fuller. Which, let’s be honest, is the point.

NPL Maltodextrin (R129, 1.5kg takealot.com)

ARMS

B A N D EDD TRICEPS E X T ENSS ION A ND H A M MEE R CURR L

Attach a band to a pull-up bar and hold the sides of the band in each hand with your palms facing in, arms bent at 90º. Pull the band down until your arms are locked out, pulling your hands apart a

bit at the bottom. Raise up. Do 100 reps, then free the band from the rig, step onto it, hold each side to your quads and curl up to your chest, then lower to your thighs. Another 100 reps await.

Rest two to three minutes.

Do a total of three rounds.

Gulp.

CHEST

D U M BBB ELL BENCH P R E S S DROP SET

Lie on a bench with a heavy set of dumbbells held to the side of your chest.

Do 10 reps, then drop them (carefully) and immediately pick up a set of dumbbells at 50% the weight of your heavier set and do

another 20 reps. Rest two to three minutes.

Perform a total of three sets.

On the lighter set, try pausing at the bottom of the rep, just enough to stretch the chest on a few reps at the end of the set. This will help increase blood flow into the muscles.

SHOULDERS

B A R B ELL L PRESS O N THEE MINUTE

With a barbell loaded to 50% of your one rep max, hold the bar in front of your shoulders with an overhand grip just outside shoulder width. Press the bar overhead, locking out

your arms at the top.

Perform a three-second negative, lowering the bar back down to your shoulders.

Once you’ve completed eight reps, rest for the remainder of the minute.

Complete eight reps on the minute for eight minutes.

Ride the L Train Add L-citrulline and L-carnitine to your pre-workout. Both boost your nitric oxide levels, relaxing muscle tissue, helping blood flow to your muscles and preventing stiffness in your arteries.

Optimum Nutrition Gold Standard Pre-Workout (R465, 330g takealot.com)

MH.CO.ZA/ February 2020 119

1 2

U T R O T N S Y A W

No one wants to spend the final weeks of summer in a windowless weights room.

But a departure from your regular fitness plan doesn’t mean sacrificing your gains. Quite the opposite: this is your time to shine. Whether you’re home or away this month, our pointers will help you maintain mass when you’re OOG*.

Now, which way’s the beach, again?

S U NS

HIN

*That’s “out of gym”

NTO

EI

W O R D S B Y S C A R L E T T W R E N C H | P H O T O G R A P H Y B Y J O B E L AW R E N S O N

CL MUS

E MH.CO.ZA/ February 2020 121

04 Visit Blouberg Beach

Swap your stuffy indoor cardio session for a beach run. Sand absorbs more energy than firm surfaces,

recruiting more muscles in your legs, as well as engaging more of your core. You’ll also burn through an extra 20-60% calories. Trip to Costa del Swole, anyone?

01 See the Lighter Side

TAKE YOUR CARDIO TO THE BEACH TO FIRM UP YOUR GAINS

02 Keep Your Top On

03 Get Off the Bench

If you’re concerned that time away from chest day might be stunting your gains, don’t be: a study in the Journal of Strength & Conditioning Research rated the classic pec-honer against the resistance band push-up and found both to be equally effective. A band won’t max out your baggage allowance, either.

122 MH.CO.ZA/ February 2020

More inclined to soak up the rays in the pub garden? Maximise the benefits with these fitness-friendly orders Beer and Crisps For after a run or ride A low-ABV beer (we suggest Devil’s Peak Lite) with a salty snack speeds your recovery with all the carbs and electrolytes your body needs to rehydrate, according to Australian scientists.

Nothing at home but your old 8kg dumbbells? You don’t need to go heavy for hefty results. A Medicine and Science in Sports and Exercise study found that exhausting your muscles with a light, 300-rep set triggers your muscles’ stress response – in a beneficial way. You could probably balance a good book in the other hand, too.

Well, for your weekend 5K, at least. Raising your core body temperature during exercise – by wearing a compression top in 27°C heat, for example – triggers an adaptation process that improves muscular power, reports the Journal of Applied Physiology. Go big on the water, though.

And best bring a spare shirt.

07-08 Fair-Weather Blends

Martini and Olives For a pre-holiday cut In a study by the University of Palermo, subjects who ate 12 green olives a day for a month lost 1.4kg of fat and gained 1kg of muscle. As for the Martini? Well, you’ve got to wash them down with something.

05 Raise the Roof

Make your holiday hire h car a convertible (se ee page 68). Studies by y Concordia University in Montreal found thatt an hour behind the wh heel of a sports car causes a measurable rise in growth hormone, hitting the accelerator on y your muscle-building progress, not to mention your tan.

Just check your weather app first if you’re staycationing g.

RETOOL YOUR DOWNTIME AS A MUSCLE BUILDER

06 Stretch Out

Whiling away an afternoon on the picnic blanket? Put that time to proper use. The Journal of Applied Physiology

reports that stretching a muscle has a similar effect to weight training: both cause microtears, which stimulate your cells to boost growth.

Target your hams, quads and calves for a stressfree way to add strength by stealth.

09-11 Your Fill From the Grill

If warm weather forecasts one thing, it’s a braai.

Allow Kian Samyani, grill king at Berenjak, to fire up your body goals and pack more heft into your next al fresco meal

ADDITIONAL PHOTOGRAPHY: TOM WATKINS, STUART HENDRY, JULIAN BENJAMIN, PETER CROWTHER, SHUTTERSTOCK/ URBANBUZZ, STUDIO 33 | ILLUSTRATIONS: ALCONIC | WEIGHT PLATE EXTREME FITNESS | *@LONDON_FITNESS_GUY

Swap...

Burgers for Lamb Chops Chef’s orders: “A layer of fat protects lamb chops, so the meat stays juicy.

Marinate it in rapeseed oil, puréed onions, garlic, herbs, salt and pepper.”

The MH take: As well as being a top source of power-building creatine, lamb is a potent source of histidine and CLA fats, linked to lower body fat.

Swap...

Tomato Sauce for Herb Dressing

12-15 Play the Lounge Game

Pull-ups in the park aren’t the only way to make gains in the sun. Here are four reasons to enjoy an extra hour on the sunlounger

Increased Size Vitamin D from sunlight is actually a type of steroid, powering muscle growth.

You can get your fix in just 15 minutes.

16 Stroke of Genius

Admittedly, the pool is more about posing than performance at this time of year. But for those brief laps, swap the crawl for the butterfly. It relies heavily on the upper body, fatiguing you faster. Arms day, done.

Chef’s orders: “Make a quick and easy dressing using a light, sour yogurt with a dollop of English mustard, salt and a heap of fresh herbs.”

The MH take: Greek yogurt contains up to 10g of protein per spoonful, while probiotics have been linked to improved endurance capacity.

17-19 If You Must Work On Your Gains...

This park-friendly circuit, designed

by PT James Stirling*, is calibrated to deliver as big a pump as the free-weights floor

Shoulder Press

Set up in a pike, with feet on the floor. Lower your head to the floor, floor then push back up.

More Strength UV is the new EPO. Sunlight raises levels of nitric oxide, relaxing blood vessels and improving muscle efficiency during intense exercise.

Extra Power Finally, sunlight lifts testosterone.

Men who expose their chest or back experience a 120% lift, while taking it all off raises levels by 200%, Boston State Hospital reports.

20 Run for It

Contrary to popular bro-lief, cardio won’t erase your gains. A study in Plos One journal found that combining endurance work with strength training develops both your slowand fast-twitch fibres, while squatting restricts growth to the latter.

So, less time lifting, and more time playing five-a-side.

Triceps Dip

Dip with your hands on the bench, elbows in and legs straight.

Swap...

Coleslaw for Green Beans Chef’s orders: “Crunchy green beans make the perfect side dish. Blanch them, then finish on the grill and serve with olive oil and salt.”

The MH take: Beans’ folate boosts nitric oxide and helps to build red blood cells. In other words, they’re your spotter when you’re chasing the pump.

Enhanced Definition The sun burns fat, as well as your skin. The cells just under your skin shrink when exposed to morning rays.

The first step to revealing your abs is, well… revealing them.

Decline Press-Up

DON’T CRAWL YOUR WAY TO PROGRESS. SOAR WITH THE BUTTERFLY

Increase your range of motion to work harder in less time.

With your feet on the bench, lower and push up.

Do 12-15 of each and keep going for a full 10 minutes. Well, you don’t want to be stuck here all day, do you?

21 Now Kick Back

Don’t be afraid to do, well, nothing at all. In a University of Tokyo study, those who took three weeks off within a six-month plan recorded similar improvements in muscle mass to those who trained continuously.

You’ve earned a proper break.

MH.CO.ZA/ February 2020 123

L

I ES

Valentine’s Day typically means over-priced meals, over-crowded restaurants and over-hyped gestures. But it doesn’t have to be that way.

We’ve recruited SA chefs to help you create a delicious labour of love.

WORDS BY

Yes, it’s finally safe to go home instead of going big on Valentine’s Day. Research released by online community work.shop.play. revealed that 75% of us aren't fans of public displays of affection, like sending flowers to the office or boasting on social media. The most coveted gift isn’t actually a gift at all – it's breakfast in bed. (Although 82% of survey respondents weren’t averse to receiving flowers and chocolates if they were waiting at home.)

But while breakfast in bed is all well and good on a lazy

KELLEIGH KOREVAAR

Saturday morning, this year Valentine’s Day falls on a Friday. So skip the poached eggs, grab your chef’s hat and start the weekend right with a romantic home-cooked dinner instead. To set you up for success, we asked five chefs to share their favourite date-night meals from their cookbooks. Then head sommelier at The Test Kitchen, Tinashe Nyamudoka, paired wines with each meal. The result is so failsafe, you may want to stock up on breakfast ingredients after all… for the morning after!

THE INVENTIVE

Seabass

6 4 0 G S E A BA S S, F I L L E T E D, S K I N O N S A LT A N D P E P P E R LEMON ZEST FOR SPRINKLING “People often think that curry is something you can only eat in winter, but curries in fact can be light and fragrant and suited to any time of year – summer too. The flavours in this seabass and lentil curry are deep, structured and delicious and it always makes for a great meal. If you want to impress, this is a good way to go – just make sure you choose the spices correctly! Together with the crisp green cucumber pickle or relish – whatever you want to do with it – it makes for a good pairing. If made properly, curries do things for (and to) the soul.”

Lentil Curry

O N I O N , F I N E LY C H O P P E D C A R R OT, F I N E LY G R AT E D C LO V E S G A R L I C , G R AT E D O N A MICROPLANE 5G GROUND CUMIN 3G M U STA R D S E E D S 2 TO M ATO E S , S K I N R E M O V E D A N D F I N E LY C H O P P E D 8G WET SEAFOOD MASALA 5G BROWN SUGAR 350G BROWN LENTILS, CLEANED 2 0 0 M L TO M ATO J U I C E 1 1 2

2 5 0 M L V E G E TA B L E STO C K

1

S A LT A N D P E P P E R TO S E A S O N LEMON FOR SQUEEZING

Pickled Cucumber

200ML RICE WINE VINEGAR PICKLE2 2 CUCUMBERS, PEELED AND SEEDED 32 SPRIGS MICRO CORIANDER – 4 PER SERVING 72 S M A L L F E N N E L B LO S S O M S – 9 PER SERVING

CHEF: David Higgs COOKBOOK: Mile 8 DATE NIGHT DISH: Seabass, Lentil Curry and Pickled Cucumber

1/ Cut the filleted seabass into 80g portions; do not remove the skin.

Grill the fish skin side down first and turn when the flesh begins to shift from translucent to white.

Season with salt and pepper and finish with lemon zest.

2/ Fry the onions, carrot and garlic until translucent. Add the spices and continue to cook for a few minutes. Add the finely chopped tomatoes, seafood masala, brown sugar, lentils, tomato juice and vegetable stock. Cover with a cartouche (paper or silicone lid).

Simmer slowly for one hour until the curry sauce thickens slightly, but be careful not to overcook the lentils – they should be soft but remain whole. Adjust seasoning if necessary and finish with a squeeze of lemon. Allow to cool, and then refrigerate for a day before serving – curries develop flavour as they stand. Warm the curry gently in a pot as needed.

3/ Pour the cold pickling liquid into a vacuum bag. Add the cucumber and vacuum seal.

Refrigerate and leave for 24–36 hours. Remove the cucumber from the vacuum bag and slice into ribbons on a mandolin or use a peeler.

4/ To assemble, arrange each

plate as you wish, or by using the photo here as a guide. Spoon 45g warm lentil curry onto each plate.

Place the seabass on top of the lentils. Position 2 ribbons of cucumber pickle beside the curry and garnish with 4 sprigs micro coriander and 9 fennel blossoms.

1

Vegetable Stock

450G 250G 150G 120G 20G 1 3G 3G 2.5 30G

ONIONS, DICED C A R R OT S , D I C E D LEEKS, DICED C E L E R Y, D I C E D THYME B AY L E A F WHOLE BLACK PEPPERCORNS FENNEL SEEDS L I T R E S WAT E R PA R S L E Y STA L K S

Place all the ingredients in a pot, except the parsley. Bring the contents of the pot to a simmer and skim continuously, simmering for 45 minutes. Leave to cool and infuse. Add the parsley stalks to the liquid. Refrigerate for 2 days until the flavour has developed. Strain before using.

2

Rice Wine Vinegar Pickle

350ML RICE WINE VINEGAR 7 5 M L WAT E R 7G BLACK PEPPERCORNS 7G CORIANDER SEEDS 7G FENNEL SEEDS 1 B AY L E A F 1 STA R A N I S E 75G SUGAR 3 0 G S A LT In a pot, combine all the ingredients. Heat until the sugar and salt dissolve. Allow to cool, then refrigerate until needed.

WINE PAIRING Tinashe’s Recommendation: Kumusha White Blend 2017 “Chenin Blanc/Semillon/ Rossanne/Viognier blend made at Opstal Wine Estate in the Slanghoek Valley. Juicy ripe mouthfill to match the spicy lentil curry. Firm structure to complement the meaty and fatty fish.

The overall fragrance and lively finish are perfect for the pickle.” R120, opstal.co.za

T H E H E A LT H Y

CHEF: Armand Aucamp COOKBOOK: Nude: A Banting and Keto Cookbook DATE NIGHT DISH: Simple Chorizo Pasta

“A date-night meal should be absolutely delicious, yet effortless; no use exerting yourself before the evening has kicked off is there? The point of a romantic dinner is to connect, bond and hopefully, in the infamous words of Olivia Newton-John, get physical. Something light is always preferable in this case – nothing worse than a heavy, carb-loaded meal to kill the mood. This Simple Chorizo Pasta is the perfect dish for the occasion – really easy to prepare, healthy and totally scrumptious! Add a good wine and you’re ready to sail smoothly into a sexy evening-for-two.”

150G SPICY CHORIZO 1 G A R L I C C LO V E , F I N E LY CHOPPED 1 CAN (400G) CHERRY TO M ATO E S 2 TBSP BALSAMIC VINEGAR 4-8 B A BY M A R R O W S HEAPS OF FRESH BASIL 1/ Cut the chorizo into thin slices.

2/ Fry the chorizo (it contains enough fat) in a dry pan so that the natural fats start to melt. Add the garlic and continue to fry it in the chorizo fat.

3/ Add the cherry tomatoes and balsamic vinegar and let them simmer for five minutes so that the sauce reduces slightly. Do not squash the tomatoes. The natural sweetness in the chorizo and the little bit of balsamic vinegar will cut the acidity of the tomatoes.

4/ Remove both ends on both sides of the zucchini and, using a vegetable peeler, julienne grater or spiraliser, slice the vegetables lengthwise into thin strips or spirals.

5/ Heat olive oil, coconut oil or butter in a pan and place the ribbons in the pan to fry for 1 – 2 minutes. Rather shake the pan than stir because you don’t want to mash the vegetables and cover the pan with a lid to let the ribbons steam for another minute or so.

6/ Serve your chorizo sauce on a bed of zucchini ribbons and tear plenty of fresh basil leaves over the dish.

WINE PAIRING Tinashe’s Recommendation: Neethlingshof Gewurztraminer 2018 “Off dry wine, fragrant with spiced undertones and with a rich, supple finish. The wine will be a great match with the spicy chorizo and complement the fresh herbs and tomato.” R76, Makro

MEAT-FREE

THE

“My wife – then-girlfriend – cooked a similar dish for me on one of our dates. I ripped off the recipe and now it is a staple in our house. It’s light, easy to cook and flavourful.

It’s a pretty unknown dish in South Africa and a great way to impress your date. It is also vegetarian, so if your date is picky, you’re sorted!”

1 EGG 2 E G G YO L K S 5 0 0 G R I C OT TA 5 0 G PA R M E S A N , G R AT E D S A LT A N D P E P P E R 1 P I N C H O F F R E S H LY G R AT E D N U T M E G 7 5 G F LO U R M A I Z E M E A L F O R C O AT I N G

1/ To make the gnudi, mix together the egg, egg yolks, ricotta, salt, pepper, nutmeg and Parmesan. Gently fold the flour into the mixture. Roll little balls with the mixture then

MEAL

coat them with the maize meal.

I recommend keeping the gnudi in maize meal overnight. Roll them around from time to time to coat.

2/ Place a large pot with water on the stove to boil. Drop the gnudi into the boiling water a few at a time and allow to cook. When the gnudi come to the surface they are ready to be served.

3/ Serve with romesco sauce, sage butter or a little bit of fresh pesto. You can add some fresh or flash-fried sage to pretty it up.

EWINE PAIRING Tinashe’s Recommendation: Bouchard Finlayson Hannibal 2017 “A mediterranean style red blend dominated by Pinot Noir and Sangiovese. The wine is rich enough to match the intensity of the dish. Its herbal character compliments the sage butter and fresh pesto.” R362, wine.co.za

CHEF: Bertus Basson COOKBOOK: Being Bertus Basson DATE NIGHT DISH: Ricotta Gnudi

MH.CO.ZA/ February 2020 127

“The recipe requires minimal prep and cooking time. You can bake the pizza base, as well as melt the cheese on your Weber braai (indirect heat) or in the oven. Then have the toppings in a couple of bowls, and build your pizzas together. You can get really creative (with the food, of course) and treat the pizza as a blank canvas and channel your inner Picasso. Then, of course, you can share the creation and keep churning them out until your heart is content! Happy cooking, guys!”

P L A I N ( N O TO M ATO ) PA R - B A K E D P I Z Z A B A S E S OR WRAPS 1 0 0 G ST R O N G C H E E S E , G R AT E D 75G CRÈME FRAÎCHE 75G SOUR CREAM ½ R E D O N I O N , F I N E LY D I C E D 1 5 M L F R E S H C H I V E S , F I N E LY SNIPPED 25G FISH ROE A FEW FRONDS FRESH DILL 1 L E M O N , C U T I N TO W E D G E S AND PITH REMOVED 2

UPGRADE

THE EASY

CHEF: Tjaart Walraven COOKBOOK: Summer Food DATE NIGHT DISH: My Ultimate Nordic Pizza

128 MH.CO.ZA/ February 2020

1/ Preheat the oven to 180°C. 2/ Place the pizza bases onto 2 baking trays and bake them according to package instructions.

Remove them from the oven, scatter over the cheese and return to the oven to melt. Then, using a pizza wheel or a large knife, cut the pizza into wedges or random-sized pieces.

3/ When ready, spoon dollops of the crème fraîche and sour cream all over the bases, then sprinkle with the red onion and snipped chives. Place teaspoonfuls of fish roe on or next to the crème fraîche piles. Pluck dill fronds and scatter over the top.

4/ Serve with lemon wedges on the side.

EWINE PAIRING Tinashe’s Recommendation: De Toren Z 2015 “Dry red blend with Merlot dominating.

Ripe red currants and dark cherries. The wine is firm and has oomph.

It should be great to accompany the dish.”

R374, port2port.wine

THE

CLASSIC

“For me, to impress with food you need to focus on packing a dish full of flavour before you try make it look pretty. So often we try and make food look Insta-worthy but forget to make it actually taste good! This recipe ensures both. Nothing like a good bowl of comfort food. And what really makes this twist on the classic carbonara is the smokey chorizo that I absolutely adore and have yet to meet someone who doesn’t.

Make sure you get some delicious wine or get the Sangria recipe in my book. Oh, and add a fresh green salad to seal the deal.”

C H O U R I Ç O, D I C E D E G G S ( + 1 E G G YO L K ) LINGUINE C U P S PA R M I G I A N O R E G G I A N O C H E E S E , P LU S EXTRA FOR SERVING 2 FRESH GREEN AND RED CHILLIES, CHOPPED UP (I I N C LU D E T H E S E E D S ‘C A U S E I L I K E A B I T O F H E AT ) 1 L E M O N , H A LV E D 2 S P R I G S R O S E M A R Y, F I N E LY CHOPPED 2 C LO V E S G A R L I C , R O U G H LY CHOPPED BLACK PEPPER 1 2 500G 2

CHEF: J’Something COOKBOOK: Something’s Cooking DATE NIGHT DISH: Spicy Carbonara with Fresh Pasta

WINE PAIRING Tinashe’s Recommendation: Elmie Rosé 2018 “This Pinotage rosé exudes aromas of strawberries and cherries on the nose and crushed cranberry on the palate to give a great dry finish. The wine is fleshy enough to tame the chilli and dry enough to compliment the cheese.”

R195, winecellar.co.za

1/ Boil about 2l of water; add a pinch of sea salt. Once that’s boiling, add your linguine.

2/ You now have about 15 minutes to get everything done, so time it perfectly.

3/ In a large pan, add the diced chouriço, finely chopped rosemary (make sure you don’t use the stalks) and the chopped chillies and allow that to cook for about 5 minutes on a high heat.

4/ Add the 2 cloves of garlic and allow to brown slightly – be careful not to burn.

5/ In a separate glass bowl, add your eggs, juice of half the lemon, your parmesan cheese (leave enough for a good sprinkle at the end), and some black pepper (about 1/2 tsp).

6/ Once your pasta is al dente, drain the pasta and add to it to your pan with the chouriço. Now coat the pasta with all that goodness in the pan.

7/ Remove the pasta from the heat and give it like 2-3 minutes to cool off a bit. Once you’ve let it chill, add your egg mixture and mix that all together.

8/ Serve it in a nice bowl and sprinkle some of that parmigiano cheese on top and enjoy!

MH.CO.ZA/ February 2020 129

HOW DO YOU RATE THIS MONTH

Swipe Right

COUPLE GOALS

1IN3

PEOPLE ARE DATING ONLINE, ACCORDING TO A KASPERSKY SURVEY. NEARLY 7 000 ONLINE DATING APP USERS FROM 30 COUNTRIES, INCLUDING SOUTH AFRICA, WERE SURVEYEDD. ONSCREEN DATING

7 1 out of

130 MH.CO.ZA/ February 2020

ON YOUR PHONE: Tinder Bumble Happn Badoo MatchMaker Hinge

%

of online daters use the apps for fun, while

13% are looking for sex.

33.8

YEARS The average age of online daters

%

ers are of online date working fulltime.

ON TV:

First Dates South Africa Take Me Out SA Married At First Sig ght The Bachelor MojaLove

HOW RESPONDENTS, ON AVERAGE, RATED THEIR SEX LIV ES IN A 2019 SUNDAY TIMES SEX SURVEY. MILLENNIALS (AGE D 22-37) GAVE A SATISFACTION RATING OF 7.1, WHILE GENERRATION X (AGED 40-54) REPORTED JUST 6.9 ON THE SCALE.

%

of online da aters admitted to o lying on dating apps a – faking g on to informatio look better o online, hide their real catch identity or c their partn ners cheating g.

COMPILED BY THAAQIB DANIELS

ON THE WEB:

AfroIntroductions SouthAfricanCupid OkCupid DatingBuzz DateMyAge SpeedDate

Personal trainer Lindelani Mqwa and stuntwoman Lana Katz met on The Longest Date, an extreme dating show where 16 single contestants are paired up into couples and spend two weeks performing adrenaline-pumping outdoor activities in the pursuit of love.

LindeLana (their couple name) were runners up in last year’s show and their relationship is still going strong.

Literally. Check out their power couple workout on page 23.