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SCOTT PARKER COVER GUY & CHEF ON HOW HE MADE HIS COMEBACK
From the editors of Men’s Health magazine
ON SALE! NOesW now or at
in stor .mh.co.za plus
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N O W E I G H TS , N O N O N S E N S E . W I T H T H I S 1 0 0 PAG E B O O K , TA P I N TO T H E FAT - S L A S H I N G, M U S C L E - B U I L D I N G P OW E R O F B O DY - W E I G H T WO R KO U TS TO B O O ST YO U R G A I N S – FA ST.
CONTENTS COVER STORIES 19 THE IRON CHEF Cover Guy Scott Parker made a strong comeback after his life was derailed by a serious illness.
24 RESET YOUR BODY Make good on your 2020 weight-loss goals with these five moves.
26 SHREDA 6-PACK IN7STEPS The key to an impressive midsection is to work smarter, not harder.
28 4 MUSCLEBUILDING SMOOTHIES Upgrade your post-workout shakes with these protein packed recipes.
34 HACKYOURFAT HORMONES How these complex chemicals can aid your weight loss.
74 BUST STRESS Phone a friend to help shoulder the burden.
79 BEAT LONELINESS
PHOTOGRAPH BY GARRETH BARCLAY
Why staying connected is more important than ever.
88 ADD 10CM TO YOUR TRICEPS
The ultimate training guide for bigger arms.
108 SAVE TIME The busy man’s guide to not squandering what matters most.
P.82 THE MAKING OF MAPS MAPONYANE
How the 30-year-old entertainer built an illustrious career.
CONTENTS
Danielle Weakley Editorial Director
P.41
Robert Cilliers Editor & Creative Director WANITA NICOL Deputy Editor KELLEIGH KOREVAAR Managing Editor AZEEZ JACOBS Fashion & Grooming Editor NADIM NYKER Digital Editor MARK ARENDSE Art Director MEGAN FLEMMIT Health & Wellness Editor KIERAN LEGG Contributing Editor KIRSTEN CURTIS Contributing Digital Editor THAAQIB DANIELS Content Producer NADIA EKSTEEN Fashion Assistant HOLLY MASANGANYE Design Intern
FIRE IT UP! Improve your backyard braai this Heritage Day.
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 CMO MEDIA24 LIFESTYLE Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway FINANCIAL MANAGER Melanie Leeman
10 Ed’s Letter: This is the world we live in. 12 A closer look at how we’re spending our free time now that we’re all social distancing. 14 A quick guide to manscaping and the protocols you need to get your body ready for spring. 16 Planning to invest? Read this expert advice to thrive even when the chips are down.
MH BODY 23 This power move will strengthen your back, define your shoulders and chisel your core. 30 Hate running? Use these six tips to find your feet and get one step ahead. 36 Boost your performance whether you’re training or not.
MH LIFE
54 Learn the eight (new) rules of fight club and finally fight fair. 57 Discover the caffeine dream team with this month’s buzz list.
MH STYLE 59 Handle whatever weather this season throws at you with these spring jackets. 62 Invest in one of these stainless steel classic watches that are purpose-built and performance-driven. 65 Grooming Awards: The best products for the job, the environment and your health
MH UPGRADES 70 These businesses flipped the script to survive (and thrive) during lockdown.
MH MIND
44 The best gear to hit MH home headquarters.
76 We asked some experts how to navigate loss during this difficult time.
46 Hit your 30/10 target with a fish on the braai.
80 What happens when you become anxious.
48 Make moonshine shine again with these local picks.
96 Fill up on premium fuel with these high-octane recipes.
53 Our Girl Next Door talks domination.
102 Tools that will help carve a rock solid core.
MH.CO.ZA Sept/Oct 2020
COMMERCIAL TEAM COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 406 2217 (gerda.engelbrecht@media24.com) COMMERCIAL MANAGER Lise Coetsee 021 406 2358 (lise.coetsee@media24.com) STUDIO CREATIVE DIRECTOR Michael De Beer - 021 406 3512 (Mike.DeBeer@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/mens-health 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
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FEATURES
50 Dive deep into the motorsportderived gubbins that make your car go.
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UPFRONT
LETTER FROM THE
PHOTOGRAPH BY GARRETH BARCLAY
EDITOR
PHOTOGRAPH BY BYRON KEULEMANS
New Beginnings
THIS MONTH WE’VE GIVEN YOU TWO COVERS; which means twice the wisdom, lessons and tried-and-tested advice from our cover guys. There’s Maps Maponyane (@mmaponyane), a man who has become a household name in just over a decade. Turn to p.82 for his formula for success. And then there’s Scott Parker (@scottparker1987), the fit chef whose life was upended after suffering a pulmonary embolism. He came back stronger, more focused and with greater purpose (p.19). Our cover guys exude true grit, the type of resilience you build with drive and determination. In these difficult times, it’s an important skill. The pandemic has devastated our economy, and the publishing industry wasn’t spared. More than half of SA’s biggest mags have already closed their doors. And in the wake of the coronavirus’ relentless spread, Media24 made the decision that it was no longer economically viable to publish internationally licensed brands. Yep, that means us. Dark times… but this isn’t our curtain call. The support from our readers (and advertisers) has been nothing short of mind-blowing. We have a powerful brand; one that can change lives and inspire. True to the spirit of our brand, we won’t stop fighting. It may be under another guise, but we will flourish. Watch this space. As we make moves, we’ll keep you posted if you sign up for our newsletter at mh.co.za/newsletter. After more than ten years as creative director, it is a privilege to be at the helm of the most successful men’s magazine to ever exist in this country. I enlisted two former editors, Jason Brown and Arthur Jones, to highlight some of MH’s biggest successes and ground-breaking moments. What you see on the right isn’t a farewell, it’s a toast; a true celebration. With utmost gratitude I want to thank the incredible MH team for their passion and commitment to building a brand that makes us all better men. Instagram
@robdcilliers
Reader Advisory Following the advice on pages 88 to 95 may put serious strain on your T-shirt sleeves. MH takes no responsibility for any items of clothing that need upsizing.
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MH.CO.ZA Sept/Oct 2020
May 1997 . The first issue of South African Men’s Health.
MENSWEAR
Men’s Health Menswear Collection. 12 years of the only private menswear showcase in the country and the launch of our annual spring Guide To Style, under direction of our esteemed fashion editor Azeez Jacobs, established us as an authority on fashion.
Rugby Covers. Always pushing the boundaries, like with our five-cover gatefold for the 2011 World Cup, featuring Pierre Spies, Juan de Jongh, Tendai ‘Beast” Mtawarira, Bismarck du Plessis and Morné Steyn. Rugby has always been part of our DNA. Other players to join the MH Cover Hall of Fame include captain Siya Kolisi, Francois Hougaard, Jesse Kriel, JJ Engelbrecht, Werner Kok, Eben Etzebeth and Jan Serfontein.
#BET TERMANPROJECT
The Body Issue. Over the years, Olympians like Akani Simbine and Rocco van Rooyen taught us how to optimise our bodies to reach the gold standard.
T H E O LY M P I A N S
Taking a stand against gender-based violence. Seven celebs showed that it’s never too late to do better.
MH TV AD
We’ve been fortunate to shoot global superstars like Tom Hopper and Sam Heughan.
In 2013 minimalist subscription covers were all the rage. Better Man TV ad. This was the first time a traditional magazine brand created its own TV ad. It proved that MH as a brand could work across all media channels. A R T H U R J O N E S , Editor 2016 - 2019
Our July 2020 cover was probably the only MH selfie cover, ever.
We’ve had 3 doggie covers, including a rescue who was adopted within hours of the mag hitting shelves.
The couple covers’ curse. Of the 11 we’ve had on the cover, only one couple has survived the spotlight.
Working on the bumper 200th special issue in June 2014, and producing a record-breaking 340-page mag (that was apparently too heavy to post to subscribers).
JA S O N B R OW N , Editor 2001 - 2004 & 2010 - 2015
M H C OV E R G U Y C O M P E T I T I O N W I N N E R S
2011
Gregg Hammond
2012
Johry Batt
2013
Casey McDonald
2014
JP Lamont
2015
Angelo Picoto
2016
Marco Klue
2017
Jason Smith & Buntu Matshaya
2018
Tawanda Tadzimirwa
2019
Mnqobi Kunene
MH.CO.ZA Sept/Oct 2020
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HOWDOYOUR THIS MONTH THANKS TO SOCIAL DISTANCING, WE’VE ALL STARTED USING MORE ONLINE PLATFORMS THIS YEAR. HERE’S HOW THEY STACK UP. / BY THAAQIB DANIELS
fi t quarter of the year, streaming giant Netflix saw nearly 16 million new signups. During that time they released the true-crime documentary Tiger King, which rapidly became a pop-culture sensation, along with reality show Love Is Blind and a new season of Money Heist.
Gains Loading
Face To Face
More than 300 million people used the Zoom app on 21 April 2020. The company reported a 50% surge in use of the online meeting application. Group streaming app Houseparty saw 50 million signups during April. It was the second-most downloaded app of any category over the Easter weekend behind Zoom, according to App Annie.
Between 22 and 28 March, downloads of fitness apps spiked by 45% globally. The money spent on these apps by consumers also saw an uptick of 10% more than the weekly average in January and February. India had the highest jump in consumer spend on fitness apps in the world with an increase of 60%. (Source: App Annie Report) We recommend: Nike Training App, Peebee, Pumatrac and School Of Calisthenics
Th he number of Spanish speakers learning En nglish using Duolingo (as of April 2020). Th he other top language courses on the ap pp include German, French and Spanish. 12
MH.CO.ZA Sept/Oct 2020
37%
The percentage of respondents in a recent Nielsen syndicated study on South African consumer behaviour during lockdown who said that they are doing more of their shopping online.
Stroke Of Genius
Pornhub traffic shot up by 24.4% on 25 March when the site offered free Premium memberships to encourage social distancing. This was the highest spike amid a general rise in traffic as several countries implemented varying degrees of lockdown.
LOCKDOWN AND LOADED Activision Blizzard, the suits behind some of our favourite time killers – including Call of Duty, Overwatch, Doom and, ahem, Candy Crush Saga – reported that 407 million people had played their games online each month in the first quarter of 2020. And when you consider that the latest Call of Duty game ‘Warzone’ has already racked up more than 60 million players since it launched in March, the rest of the year is looking even sweeter for the gaming giant.
THE BIG QUESTION
without losing my gains this spring?” / MATTHEW, SEA POINT
CRUSH YOUR GOALS BY STEPPING OUT OF YOUR COMFORT ZONE
“It doesn’t matter what the stimulus is: push your muscles to the same point and you’ll reap the same rewards,” explains Mitchison. To achieve this, try pushups, or trap a towel in the top of the garage door and start rowing. If you’re gunning for single-digit body fat this summer, park laps already trump treadmills. Due to the lack of wind resistance, machine runners need to push 15% harder to burn the same number of calories as they would do outdoors, according to a University of Milan study. You needn’t feel guilty about taking a breather mid-route, either – as long as you stay out of the shade. Research published in Plos One suggests
that simply soaking up the sun’s vitamin D spikes your testosterone, levelling-up your lean mass. Just make sure you don’t absorb too much: your Herculean gains won’t look nearly as impressive in a shade of lobster.
GROOM SERVICE
Every man has shaved his head in lockdown, BUT WHAT ABOUT BELOW THE NECK? – Gary, Rosebank
Let The Refinery’s Marcus Allen guide you in the requisite manscaping protocols before you get your kit off this spring.
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MH.CO.ZA Sept/Oct 2020
BACK
“This is an area where clean cut rules. Use your clipper, set to around grade three, then wax. Your back is not an easily accessible area, so unless you’ve got arms like Mr Tickle’s, find a friend to help you. You will need decent leverage to remove the hair cleanly.”
FEET
“Some toe hair is perfectly fine, but if it looks like you’ve just stepped out of Hobbiton, you should take immediate action. Waxing beats shaving, as it lasts longer – up to six weeks when it is done effectively. Sans shoes, toe stubble is even worse than hobbit feet.”
CHEST
“Don’t get carried away – you don’t want to end up looking like a Ken doll, especially since you can use hair to your advantage by adding definition to your physique. With clippers, taper from longer over your pecs to shorter towards your pits and abs.”
WORDS: THOMAS LING | PHOTOGRAPHY: JOBE LAWRENSON | ADDITIONAL PHOTOGRAPHY: SUN LEE, STUDIO 33 | ILLUSTRATIONS: NICK HARDCASTLE
Nature’s lack of barbells means that maintaining your muscle is no walk in the park: you have to tinker your workouts at the grass roots to retain results. First, rather than dragging your dumbbells across the lawn, opt for some explosive bodyweight moves. “Think jump squats and burpees,” explains Andrew Mitchison, elite personal trainer and co-founder of Gym in the Park. “These fullbody exercises will maximise your muscles by targeting their fast-twitch fibres.” Danish researchers at the University of Aarhus agree: they found that these drills harvest 6% more muscle power than standard weight training. Next, rev up your reps. And we mean all the way up. McMaster University scientists found that reaching exhaustion with lowweight moves delivers the growth you would glean from low-rep weights-room work.
INVESTOR
INVESTMENT POTENTIAL
STRAIGHT-UP ADVICE FROM A STAND-UP GUY, EVERY MONTH. / BY KIERAN LEGG
invested in the top 10. The team behind dcx10.com (which includes financial entrepreneur, Michael Jordan) is a group of people who I trust. They know a lot more about this stuff than I do. So I outsource my investment in crypto assets to them through the DCX10, which I keep below 5% of my portfolio. I know I won’t miss out on the next Amazon if it comes from the crypto asset industry.
MEET CHARLES SAVAGE As theCEOandfounder of Easy Equities, a low-cost investment platform that gives users the chance to hedge their bets in SA, US and Australian markets, Charles understands what it takes to turn money into the motherlode. Planning to invest? Here’s his advice for thriving even when the chips are down. My friends are buying cryptocurrencies, but I’m wary – are these digital coins a safe bet or a massive gamble?
I think the future of money looks more like crypto. The problem I have is that I haven’t yet worked out which one. It really feels like the dot-com days back in 2000 when I was convinced that e-commerce was the future, but I didn’t end up buying any Amazon shares. So this time I’ve taken a different approach, I’ve bought the DCX10. It’s essentially an index that takes your investment and invests in the top 10 crypto assets, weighted by market capitalisation, and rebalances your investment from time to time so that you’re always
I just lost my job and I’m not sure how to best manage my savings until I land back on my feet. Got any tips for rationing out my nest egg in tough times? Losing your job is crazy tough. Savings are there for exactly the moments in life where shit happens you couldn’t predict. My only advice is to cut back to the bare essentials and spend as little as you can, work on a side hustle and do everything in your power to get back into employment. If your side hustle shoots the lights out, you’ll have options you didn’t have before.
I’m 10 years away from retiring but I’m worried I won’t have enough in my pension to live comfortably. Any ways to bolster these funds to make sure I won’t have to sacrifice my quality of life?
This is where retirement savings really come into focus. Sadly most people leave it to the last 10 years to work out that enough is not enough. There are really only two things you can do to boost your outcomes. Option A: increase the risk of your investment; or, Option B: delay your retirement for a while longer. The right solution is normally a combination of those two. If you find yourself balancing these options on your own, I would suggest looking for a really good financial adviser. Ask people you trust to recommend
What makes a good investor? We took stock, here’s how the numbers landed:
theirs and start a conversation with them right way.
Investing is intimidating, and I’m worried about making mistakes that will cost me serious money. What are a few common mistakes firsttime investors make and how can I avoid them?
Start small and make your early mistakes with small amounts of money. As you build up your confidence and your investments grow, be sure to diversify your investment (spread it around) properly so that when you do make mistakes – and everyone does – it doesn’t cost you too much. Celebrate your failures, learn from them and try not to make them for the same reasons again.
My dad always told me that no matter what, buying property is always a good investment. Is this true? And what should I be looking for?
I love property and I’ve always done well owning it. But I do hate the hassle of being a landlord. Importantly, property doesn’t rank ahead of owning equity (shares), which has proven over decades to provide the best investment returns on offer. That said, a good portfolio of investments should always include a healthy dose of property (10%-20%).
I struggle with saving money. For me, the instant gratification of buying something right now outweighs the long-term benefits. How can I get myself to see the bigger picture? Do the maths. I did this with my then 12-year-old son. I took an iPhone that he desperately wanted, with a price tag of R10 000, and asked him what that would be worth in 50 years, based on an average rate of return of 12% compounded, which is traditionally what you get from SA equities over the long term. He ran off and did his calculation and came back and professed that his calculator was broken. Well, it wasn’t… and he’s been swapping iPhones for investments ever since.
1. Play Dead A Fidelity customer audit found that the best investors aren’t the spreadsheet tinkerers or risk-hungry, bourbonfuelled banking types. In fact, the opposite is true. Those raking in the most cash were either inactive or dead. The lesson: don’t meddle, let it mellow.
2. Take a Risk A University of British Columbia study found that novice investors were more likely to make safer, more diversified decisions when encouraged to gamble. While a little bit of risk can go a long way, the authors advise newcomers to do their research and consult with an expert before pulling the trigger.
3. Watch the Clock Riding the rollercoaster of the stock market’s inevitable peaks won’t just give you anxiety. Turns out, buying low and selling high might not be as effective as letting your funds marinate in a diversified fund. When you invest is far less important than how long you invest.
*For more advice follow and engage with @EasyEquities on Facebook, Twitter, LinkedIn and Instagram.
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MH.CO.ZA Sept/Oct 2020
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COMPILED BY MEGAN FLEMMIT
After his life was derailed by a serious illness, cover guy and chef Scott Parker didn’t just recover, he rebuilt his approach to life, food and getting ripped. Use his recipe to turn up the heat on your workouts and tap into true grit.
IRON
F
WORDS BY KIERAN LEGG • PHOTOGRAPHS BY BYRON KEULEMANS
NG A CHEF doesn’t just arm you with the skills to materialise jaw-dropping dishes out of whatever is lying around in the fridge. If you’re the type of guy who wants to be healthy, strong and look the part, this toolkit makes you more than just a man counting macros; you’re now an architect with the ability to design each plate to deliver the perfect balance of nutrition and taste. With a combo of CrossFit and good – read: really good – eating, chef Scott Parker had forged the type of body all men strive for. At the beginning of this year he was 32, working his dream job as the product development manger for culinary innovation at Woolworths, and close to the best shape of his life. He had his year mapped out. He knew which PBs he was going to crush, the types of dishes he wanted to create, and challenges he wanted to tackle. What he didn’t expect was to find himself confined to a hospital bed after suffering a pulmonary embolism. It was the end of January. Scott had gone out to walk his dog when he was rocked with a series of chest pains. He was dizzy, and feeling incredibly nauseous, like he’d woken up nursing a secret, killer hangover. He barely made it home before collapsing on the floor. That’s where his wife found him when she returned later that day. The trip to the hospital was a blur. “I was admitted with severe dehydration,” says Scott. “The doctor told me I suffered a mild heart attack.” His kidneys had also failed momentarily. He was lucky. It could’ve been worse. After frequent tests, back-and-forths over whether something he’d eaten had 20 MH.CO.ZA Sept/Oct 2020
triggered this knock-on effect of sinister symptoms, and countless consultations, he was dealt another blow: they had found blood clots in his body. “I was feeling very ropey. And I’m a seriously healthy guy, it was just such a surreal experience, a real shock to find myself in hospital and hearing this news,” he says. For Scott, it felt like the whole world had toppled around him. He had gone from gymming and running to… well… “This. In that moment it was a whirlwind and I didn’t know what the future was going to look like.” He was put on blood thinners to prevent the clots from advancing to his heart. Months later, he would find out his condition is genetic, and he would have to take blood thinners for the rest of his life. It means no contact sports. It also means if he’s cut, he could bleed out. For a chef, that means being extra careful with a knife. While this diagnosis threatened to derail his life, Scott saw it differently. It was a chance to adapt. As he had always done, he asked himself: “What do I need to do to get to where I want to be?”
F
QUICKFIRE QUESTIONS Best local eatery? Test Kitchen. Eating out or cooking at home? Cooking at home (because I can’t bloody eat out.) Gordon Ramsay or Jamie Oliver? Ramsay. No contest. MasterChef or Chopped? MasterChef. Protein shakes, yay or nay? No. I get the protein I need from my diet. Plus, shakes make your farts smell. Staying sane during lockdown? Set yourself goals. And eat steak and drink red wine on Fridays. Get your hands on some truffles.
UEL THE FIRE Scott is no stranger to hard work. He’s been working in kitchens since he was 16. It’s what he prefers to call “graft” and how as a 21-year-old he was named head chef at Midsummer House in Cambridge, a two-Michellin star eatery. It started when he finished school and enrolled in college in London. During the day, he attended classes, and in the evenings, he’d whip on his chef’s jacket and work at any kitchen that would have him. “I’d cram as much as I could into a single day. I’d sleep in the car, shower at college, iron my chef’s jacket and put in the hours,” he says. Sometimes that meant he would only get a few winks, sometimes he’d power through the night. When he wanted to change direction, he started knocking on doors. “You knock on enough doors, soon one or two of them will
Annoying cooking trend? Everyone keeps making bloody banana bread. Cheat meal? Pizza. Pizza. And pizza. How do you take your coffee? Americano. Black. Home workout power-up? Weighted vest.
Scan to donate to Infinity Culinary Training (in partnership with Woolworths) to help Scott and his team create nutritious meals for shelters, homes and settlements in Cape Town.
BODY
“
open,” he laughs. His success is down, in part, to his talent. But it’s also due to his dedication and drive. Along his journey he’s worked at top spots such as Pied a Terre, Hibiscus, L’atelier de Joël Robuchon, and Midsummer House (where he was head chef), restaurants with a combined eight Michelin stars among them. He also spent time in Copenhagen at the worldfamous eatery-slash-sciencelab Noma. He worked in Japan, cooking for street vendors (and around the language barrier) in his quest to break out of his background in traditional French cuisine. But at age 23, that hectic pace finally caught up with him. He was burnt out and ready for something different. It’s how he found his way into the world of crafting elevated ready meals for the biggest retailers in the UK. And how, eventually, he made his way to South Africa to find his calling doing the same for Woolworths. So, in a way, staging a comeback from his health scare and stint in hospital was somewhat familiar territory for the chef. While, yes, the diagnosis had upended his life, the hard work required to turn things around is a comfort zone of sorts for Scott. His stay in hospital and the subsequent healing had hit pause on his training for six weeks. He’d lost a lot of weight in that time, and he was handed a new set of rules to accommodate his condition. But, in his own words: “I’m not going to live my life wrapped in cotton wool.” “The doctor warned me against strenuous exercise,” says Scott. “I couldn’t bring my heart rate over 60%.” He returned to CrossFit, but instead of tackling each movement at a frenetic pace, he “walked” through everything. “In the moment, yeah, it seems a bit silly. Especially when tempo is such a big part of CrossFit. But I needed a routine. I’d make sure my heart rate didn’t elevate at all, at least initially.” But over time, he’d bring his heart rate up. Five percent the first week, then another seven the next. His time in hospital had made him more conscious of his body,
It was a whirlwind , I didn’t know what the future was going to look like.
MH.CO.ZA Sept/Oct 2020
21
BODY
T
HE GOOD STUFF Right now, if Scott isn’t at home or pumping iron inside his garage-turned-gym, you can find him at Woolworths’ Head Office’s product development kitchen in Cape Town. It’s here that Scott, and a group of dedicated staff,
INGREDIENTS 2 SKINLESS HAKE FILLETS, PIN BONED 200G TENDERSTEM BROCCOLI 1 BAG OF WOOLWORTHS 7-GRAIN MEDLEY ½ AVOCADO 1 LARGE TOMATO, DICED 1 SMALL CUCUMBER, DICED 1 LEMON, JUICE AND ZEST OLIVE OIL MALDON SALT PARSLEY (OPTIONAL)
Hake Fillets and Grain Salad with Tenderstem Broccoli
1/ Warm the bag of grains for 90 seconds; dice the avocado, tomato and cucumber into bite-sized chunks.
In his pursuit to cut down on red meat, but ramp up his protein intake – this fish feast is Scott’s go-to. dish.
2/ Mix the grains and veg, add lemon
THE FLAVOURFUL FIVE
Whip up delicious meals in a squeeze, with Scott Parker’s chef-approved kitchen essentials. •
1
•
Fresh Lemons
“A squeeze of lemon juice on anything, whether it’s a grilled chicken breast, steak or fish will elevate the flavour. Zest the lemon peel for a dash of freshness.” •
2
•
Sriracha Sauce
“Sweet, sour, spicy; it’s not just a finisher. You can use it to marinade meats or add spice to your curries.” •
3
•
Miso Paste
“It goes with anything and is the perfect base for soups and dressings.” •
4
•
Parmesan
“A beautiful umami hit. Just shave it over your next omelette and thank me later. My go-to breakfast: omelette with shaved parmesan and a healthy splash of sriracha.” •
5
•
Maldon Salt
“A flaked salt that finishes any dish perfectly.” 22 MH.CO.ZA Sept/Oct 2020
METHOD
zest with Maldon salt. Set aside. 3/ In a large hot pan, add a touch of olive oil and lay the fish skin side down. Place the broccoli around the fish. Cook for three minutes, or until the skin takes on a caramelised appearance, then turn over the fish and broccoli to cook for another 1-2 minutes. Finish with lemon juice, parsley and Maldon salt. 4/ To plate: Spoon your salad out and lay your fish on top of the grains. (Lay the broccoli around the fish). Pour the remaining pan juices over to finish. Optional: Add feta and toasted seeds for a bonus hit of protein.
cook up hearty, nutritious and balanced meals for those in need. It started as a passion project for the chef when essential workers were first authorised to return to their workspaces. When he started, he bought boxes of ingredients and cooked 60 meals. He knew he could do more. The next week, he whipped up 1000. Each week, he recalibrated the recipe, perfected the processes, trained staff, and – with the determination of a dedicated CrossFit convert – aimed to crush the previous week’s record. At the time of going to print, Scott and his team have cooked 230 000 meals, each destined for its 15 beneficiaries, including an NGO in Philippi, shelters in Athlone and Woodstock and informal settlements in the Bo-Kaap. “I was knocked down by an illness,” says Scott. “And I felt I needed to rebuild with a real purpose. I spent so much of my career being selfish. Being a chef, in many ways, is a hugely selfish career. I missed birthdays, I missed funerals – even my granddad’s – because I was so focused on the climb. “I’m older now, I need people around me to support me. But more than anything, I want to support others.”
WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHIL HAYNES I MODEL: LUIS YOUNG AT W
something that, despite his disciplined commitment to keeping it in peak condition, he had taken for granted. He stopped drinking alcohol for nearly 100 days. He tried intermittent fasting, keeping track of how it impacted and ultimately benefited his body. And probiotics, which he took during his recovery to replace the depleted bacteria in his gut that had been ravaged by various medications, are now a staple part of his diet. “I can make my own kimchis, fermented cabbage; I started making all my own fermented foods, really tuning into what nutrition was doing for my body.” In his journey from chef to architect, Scott was now adopting a scientific approach. Within seven weeks he was lifting the same numbers as before the incident. A few weeks later, he was clocking new PBs. Even when the pandemic plunged SA into an indeterminable lockdown, he converted his garage into a shrine to iron, sweat and raw gains. Setting goals during this quarantine phase was the chef’s saving grace. Working from home, there were always weights to lift, kilometres to run and ways to tinker with and refine what he was putting into his body. “If I want to wake up at 5am and do a 5km row, I can,” he says “I love having the freedom to just do my own thing. I have a whiteboard downstairs to hold myself accountable. I’m training more now than when the gyms were open.” As he worked on improving himself, his pursuits began to turn outwards. He started doing challenges to raise money for charities. Impossible pushup goals and around-the-world runs where runners in different countries strung together their combined mileage for formidable tallies. Being busy felt good. But doing good, felt even better.
BODY #TRYTHISNOW
The V-Up And P
PHILIP HAYNES. STYLING: ABENA OFEI | GROOMING: NATACHA SCHMITT | MODEL: CHRISTOPHER WHITLOW/ANDI PETERS MODELS
MASTER THIS S MOVE AND YOU’LL STRENGTHEN N YOUR LOWER BACK, DEFINE YOUR R SHOULDERS, AND CHISEL OUT Y YOUR ABS ALL AT ONCE.
You’ve Y done plenty of exeercises that can help you earn six-pack abs. But have h you ever done a move that carves out you ur core and helps you scullpt your shoulders, to oo? Get ready to learn onee. The V-up and press does more than build muscle in all the right places. It’ll also protect you from injuries and insulate you against lower-back and hip issues while tightening and improving your posture. Is there anything this move can’t do? “The exercise forces you to engage your obliques, the muscles that run from your hips to your rib cage,” says trainer Ben Bruno. The key, he says, is to keep a steady torso. That’s a lot harder than it looks when you’re pressing a kettlebell, challenging both shoulder strength and stability. But who said building muscle was easy? Do 3 sets of 10 reps per side twice a week.
START HERE
THE BEST EXERCISE YOU’RE NOT DOING
1
SIT COMFORTABLY
Sit on the floor, your knees slightly bent, holding a kettlebell at your right shoulder. Hold your left arm out to the side to steady yourself when the hard part kicks in (and it’s coming).
2
FORM A FLYING V
Balancing on your glutes, lean your torso back and raise your feet off the ground, extending your legs up and out in front of you slowly and with control. Find your balance – this is the starting position.
WHAT YOU’LL GAIN...
Six-pack abs
3 Boulder shoulders
TUCK YOUR KNEES
Hold your core tight to avoid wobbling, then contract your abs and breathe in, crunching your knees to your chest. Exhale and reverse the move.
Perfect posture
4
PRESS TO IMPRESS
Slowly press the kettlebell overhead. Pause, then lower it slowly. Re-balance before the next rep. Do 10 reps, then switch the kettlebell to your left hand.
MH.CO.ZA Sept/Oct 2020 23
BODY
Reset Your Body In Five Moves REWIND MONTHS OF LOCKDOWN INDULGENCES AND MAKE GOOD ON YOUR 2020 WEIGHT-LOSS RESOLUTIONS WITH THIS SHORT AND VERY SHARP HIIT CIRCUIT. IT’S AN EXTREMELY STRONG START.
03A
02A
01B
QUICK-FIRE CALORIE BURN By targeting the larger muscle groups in your lower body and rocketing your heart rate, this workout maximises calorie burn and creates an oxygen debt to spike your metabolism for hours after you’ve collapsed in a puddle of sweat. Grab a set of dumbbells and perform each exercise every minute, three times in total. You’ll incinerate a lot of calories in just 15 minutes. Let’s go.
24 MH.CO.ZA Sept/Oct 2020
DUMBBELL SKIER SWING
1 set of 45sec, 15sec rest Begin with a set that zones in on your glutes and core. Standing with your feet at shoulder width, dumbbells at your sides, hinge at your hips to swing the weights behind you (A). Contract your glutes to thrust forward and stand tall, propelling the weights up to your shoulders (B).
DB PRISONER SQUAT
1 set of 45sec, 15sec rest From the same starting position, lift your arms behind your head (A). With your torso upright, push your hips back and sink into a squat (B). Pause, then push up through your heels and explosively stand back up to the starting position. Go all out for 45 seconds.
WORDS: TED LANE | PHOTOGRAPHY: PHILIP HAYNES I STYLING: ABENA OFEI I GROOMING: JODIE HYAMS
02B 2
YOUR TRAINER Faisal Abdalla is the master of going harder and faster to make you both fitter and stronger.
03B 03
04B 4
05A
04A
05B
DUMBBELL HIGH PULL
1 set of 45sec, 15sec rest Now, target your whole body. Standing with your feet at shoulder width, push your hips back and slightly bend your knees, letting the dumbbells hang just below your knees (A). Stand up tall, pulling the weights up to your shoulders (B). Reverse and repeat.
DUMBBELL DEVIL PUSHUP
1 set of 45sec, 15sec rest Holding the dumbbells, hinge your hips and lower your arms to the ground. Kick your feet back into a plank (A). Complete a pushup and jump onto your feet, swinging the weights overhead from between your legs (B). Keep up the momentum as you move into your next rep.
BURPEE OVER DUMBBELL
1 set of 30sec, 30sec re est Place the dumbbells to one side and get into a plank ur chest position. Drop you to the floor (A) and d then push up to standing ng before jumping sideways over the dumbbells (B). Keep repping out burpees, jumping side to side. Make the most of the extra rest, and take on the circuit twice more.
MH.CO.ZA Sept/Oct 2020 25
BODY THE MH ULTIMATE SERIES
Seven Steps to Amazing Abs THE KEY TO AN IMPRESSIVE MIDSECTION: WORK SMARTER, NOT HARDER. / BY SEAN GARNER AND EBENEZER SAMUEL
HERE’S A SECRET about six-pack abs: you don’t actually need six cubes of muscle in your abdomen to live a happy and productive life. You do, however, need an all-around great core workout if you want to fix your posture, avoid injury, and, oh yeah, look pretty damn good on the beach. That’s where certified strength and conditioning coach, Andy Speer, comes in. Speer’s devised this programme that’ll make your torso rock solid.
DIRECTIONS: Train 5 straight days, then rest 2 days. Do this workout 3 days a week, with heavy-weight workouts in between. On your first heavy-weight day, do 4 sets of 10 deadlifts, then do 30 minutes of running. On your second, do 4 sets of 10 lunges per leg and 4 sets of 10 dumbbell rows per arm, then jog for 30 minutes. Begin every workout with a warmup: 1 minute of jumping jacks and 5 reps of cat-cow stretches.
(c)
THE WORKOUT Keep your core tight through the drill!
Do this as a circuit. In weeks 1 and 2, do each move for 30 seconds, then rest 15; do 3 rounds. In weeks 3 and 4, work for 45 seconds, then rest 15; do 4 rounds.
1
(b)
Two-Step Getup
Lie on your back, a dumbbell in your right hand directly over your chest, right knee bent. This is the start (a). Press the bell upward, propping yourself onto your left elbow (b). Pause. Push your torso off the floor (c). Pause. Return to the start. Do 1 set on each side before doing the next move.
(a)
EB SAYS:
Never take your eyes off the dumbbell. This will help you keep the bell (and your shoulder) stable.
(b) (b)
(a)
Ab Runner
Lie on your back, hands touching your head, feet together (a). Sit up and simultaneously bring your left knee toward your chest; try to touch it to your right elbow (b). Pause and squeeze your core, then return to the start. That’s 1 rep. Repeat on the other side; gradually picking up speed on each rep.
26 MH.CO.ZA Sept/Oct 2020
3
Weighted Hollow Hold
Lie on your back, feet together and arms extended behind you, holding a light dumbbell (a). Raise your arms off the floor; simultaneously raise your legs 5 centimetres off the floor (b). Contract your abs, driving your lower back into the floor. Hold until time is up. Too hard? Ditch the dumbbell, but keep your arms extended.
EB SAYS:
Your main focus: keeping your lower back pressed to the floor. Can’t do it? Bend your knees and bring your arms closer to your torso. PHOTOGRAPHS BY ALLIE HOLLOWAY
KYLE HILTON (SAMUEL).
2
(a)
YOUR MUSCLE MASTER
Ebenezer Samuel, is a certified strength and conditioning expert who has trained with professional and Olympic athletes.
4
FEATURED TRAINER Sean Garner, is a personal trainer who specialises in efficient full-body workouts. He also runs Project Dadbod, which provides workouts for busy dads.
Side Plank Leg Lift
Set up in a left side plank, legs straight and feet stacked; your left elbow should be directly below your left shoulder, core tight. This is the start (a). Maintaining this position, lift your right leg as high as you can (b), pause, then return to the start. That’s 1 rep. Do 1 set on each side before doing the next move.
5
Lie on your back, hands by your sides and feet together. Raise your legs so your thighs are perpendicular to the floor, then bend at the knees. This is the start (a). Tighten your lower abs, lifting your hips off the floor (b); focus on driving the contraction with your abs as you do this. Lower back to the start. That’s 1 rep.
EB SAYS:
Avoid using momentum by keeping it slow: 2 seconds up, 2 seconds down.
(b)
Inverse Crunch
(b)
(a)
(a)
CONDITIONING FINISHER Set a timer for 8 minutes. During odd-numbered minutes, do a set of the first exercise as quickly as possible with good form, then rest until the end of the minute. During evennumbered minutes, do a set of the second exercise, then rest until the end of the minute.
1
(b)
Renegade Row
Set up in pushup position with your hands on dumbbells that are directly under your shoulders (a). Do a pushup (b). After you return to the start, brace your core and lift the right dumbbell off the floor; row it to your right rib cage (c). Return it to the floor and repeat on the other side. That’s 1 rep; do 4 to 5 reps per set.
(a)
(b)
(c)
(a)
2
Dumbbell Swing
Hold a dumbbell by its head at your hips, feet shoulderwidth apart. Keeping your core tight, let it swing down through your legs (a). Now explosively drive your hips forward, standing up and squeezing your glutes; the momentum should drive the dumbbell up to nearly chest level (b). That’s 1 rep; let the momentum of the dumbbell carry you into your next rep. Do 15 reps.
MH.CO.ZA Sept/Oct 2020 27
BODY THE HEALTH SNOB’S GUIDE TO
Shakes
YOUR PROTEIN SUPPS SHOULD TASTE LIKE VICTORY, NOT ANOTHER ENDURANCE TEST. MIX X UP YOUR WATER-AND-POWDER COMBO WITH THE ESE EXPERT-APPROVED RECIPES. / BY MILLIE WES ST
01 WHIZZ IN THE KITCHEN
Though few self-respecting Saffers would identify with the gym-culture trope of the shaker-toting bro, many of us regularly reach for the protein scoop. Many of us take supplements every day, and we’d wager that it’s not a pleasant experience for everyone. However, done right, shakes can not only deliver prime muscle fuel, but also be a delicious antidote to your bland eating plan. Follow our nutritionist-certified guide and give ’em a whirl.
A WHOLE EGG
Throw it in, shell and all: it contains calcium carbonate for strong bones, while the lining is packed with collagen for healthy joints. But if you’re worried about salmonella, swap it for chia seeds or white beans. You still get the ium kick, plus a thicker othie mix.
B KIWI
This furr reen multivit has nearl o ouble the vitamin C of orange. The micro rient plays an essentiall rrole in keeping you hy by bolstering your une system, which can ta take a beating during tough workouts.
C PEANUT BUTTER
As well as spooning in an extra punch of protein, the healthy fats in this delicious addition also help you maintain testosterone levels in your body – a one-two combo that fuels serious gains in both strength and size.
D FROZEN BERRIES
The standard mix of raspberries, strawberries and blueberries is an all-star combination. They’re full of antioxidants that bolster the heart health benefits of your workout. Plus, frozen fruit has a greater nutrient payload than fresh.
28 MH.CO.ZA Sept/Oct 2020
02
SMOOTHIE OPERATOR
There’s no need to chug your shake within minutes of your final rep. Take your time and head for the kitchen. Personal Trainer Peter Parasiliti recommends you give yourself a more generous hour’s window to sort your post-workout nutrition – your muscles are still at their most receptive to the fuel you gulp for repair and faster growth. Next, choose a quality protein. Cheap powders strip away the amino acids vital for muscle growth. A new wave of proteins increases the benefit of every
scoop. A new blender will help, too. We tried 11 and two reigned supreme. The best splurge was the Vitamix A2500i (R12 494, ubuy.za. com) – no other blender matched its ability to pulverise. The NutriBullet Blender Combo (R5 659, amazon.com) was a close second. Though it doesn’t have the smart blend-timing tech, it’s a quick, efficient blitz, and the base holds handy to-go cups.
03
PHOTOGRAPHY: CHELSEA KYLE | FOOD STYLING: SUE LI AT HELLO ARTISTS | PROP STYLING: SUMMER MOORE/HONEY ARTISTS | ADDITIONAL PHOTOGRAPHY: STUDIO 33, MICHAEL HEDGE, LUCKY IF SHARP, JOBE LAWRENSON
SPIN CLASS
Upgrade these recipes by using a blender that can hold twice the volume of what you’ll be shaking, says Richard Ludescher, a food scientist at Rutgers University. The aeration will break down any clumps before you send it down the hatch.
LIQUID ASSETS
A
B
THE ARNOL
SWEET ET GREEN SMOOTHIE WITH HONEY
THE BLENDER: ARNOLD SCHWARZENEGGER, ACTOR, POLITICIAN, GOAT
THE BLENDER: KEVIN CURRY, AUTHOR OF FIT MEN COOK
INGREDIENTS
INGREDIENTS
A R AW EG G (SHELL OPTIONAL) TA RT C H E R RY J U I C E , 50ML A BA N A N A VA N I L L A P R OT E I N P OW D E R, A S C O O P OAT M I L K , 25 0 M L
Whether dairy or non-dairy, strategically select your milk to suit your goals
METHOD In a blender, combine the egg, juice, banana and protein powder and blitz until well combined. Then add the oat milk and whizz again until the desired consistency is achieved. BIGGEST BENEFITS A powerhouse of protein, plus brain-boosting choline from the whole egg – and permission to shout, “Get to da choppa!” before blending.
A KIWI, PEELED S P I N AC H , A L A R G E HANDFUL H A L F A N AVO CA D O M ATC H A G R E E N T E A P OW D E R, 1 T B S P R AW H O N E Y, 1 T B S P VA N I L L A E X T R ACT, 1 TS P UNFLAVOURED PLANT PROTEIN POWDER, A SCOOP OAT M I L K , 2 5 0 M L
METHOD Blitz the first seven ingredients until they are well combined. Pour in the oat milk and spin it all again until smooth. BIGGEST BENEFITS A payload of vitamins, a buzz from the green tea and a hue closely resembling the Hulk.
ALMOND MILK
Its vitamin E is a key ingredient in many anti-ageing products, so if you’re training to look good, this milk could even help to reduce wrinkles.
SEMISKIMMED MILK
Dairy milk actually has a lot more carbs than the alternatives. These sugars will ensure that your muscles are well stocked.
OAT MILK
Fortified with energising B-vitamins, this dairy alternative can provide the extra boost you need when training hard. Make this your regular mixer and power on.
C D
LEBRON’S CH ATE PLANT-PROTEINN OOOTHIE
BERRY BLAST SUPER SHAKE
THE BLENDER: LEBRON JAMES, NBA LIVING LEGEND
THE BLENDER: BRIAN ST PIERRE, PRECISION NUTRITION
INGREDIENTS
P E A N U T B U T T E R, 1 T B S P A BA N A N A , F R OZ E N C H O C O L AT E P L A N T P R OT E I N P OW D E R, A SCOOP U N SW E E T E N E D A L M O N D MILK, 250ML I C E C U B E S, A H A N D F U L
METHOD Throw the peanut butter, banana and protein powder into your blender and blitz. Add the almond milk and ice cubes and blend again. BIGGEST BENEFITS A 26g hit of protein, hearthealthy fats and enough energy to withstand endless Michael Jordan comparisons.
INGREDIENTS
M I X E D F R OZ E N B E R R I E S, 175 G ST R AW B E R RY W H E Y P R OT E I N P OW D E R, 1 SCOOP
BA BY S P I N AC H , 2 2 5 G F L A XS E E D, 1 TS P, G R O U N D SEMI-SKIMMED MILK, 250ML
METHOD Combine the berries, protein powder, spinach and flaxseed in your blender and purée. Finally, add the liquid and whizz again until ready. BIGGEST BENEFITS This delivers 6g of fibre and a substantial chunk of your daily fruit and veg requirements.
MH.CO.ZA Sept/Oct 2020 29
How To Run When You Hate Running If you slog through the same interminable kilometres week after week, if you go out too fast, if your high school coach used laps as punishment... of course you’re gonna hate running. But here’s the thing: running’s not about banging it out anymore. It’s still an incredibly efficient cardio workout that you don’t get with weights alone. Now, however, running itself isn’t really the point. It’s just what happens to be going on in the morning, with friends. Or at night, when the city’s yours and you may or may not be breaking some rules. It’s a game you play with yourself, a way to test yourself, a way to find yourself, a way to forget. You don’t really hate running. You hate the way you’ve been running. And we’ve got six cures for that.
30 MH.CO.ZA Sept/Oct 2020
BODY CURE 2: Running after dark can be freeing, whether it’s a gritty urban race or a (now socially distant) group training session. But stay safe: stick with the pack; wear reflective gear.
DON’T RUN, GLIDE. BOUND. AND SOMETIMES WALK. AS THE editorial director of a
CURE 1:
Run At Night
PREVIOUS PAGE: GETTY IMAGES. THIS PAGE: DAVID OH (NIGHT RUN). LESLIE XIA (TURTLE).
Add a new level of exploration – or competition – by lacing up after dark. THERE’S A VERSION of running in which you don’t wake up early, you don’t pay hundreds in race fees, and the finish line, at least sometimes, is a bar. It doesn’t quite have a name, or at least it hasn’t been branded yet. It’s punk rock. It’s returning running to the people from the hands of corporate sponsors and type A, predawn joyless slogs. Call it night running if you want, since that’s when it happens. Many groups start weekly workouts around 8pm – not too late for us normies but late enough for the pack to be defined by the flecks of light bouncing off hidden reflective patches on clothes, shoes, caps. But there’s another kind of night running that really sets you free. It’s not as much about a time of day as it is about a mindset. These are unsanctioned adventures – underground races with
mostly word-of-mouth buzz in which a small group of people (maybe ten friends, maybe 100 entrants) chase a win by running between checkpoints by themselves, picking whatever route they want. There are no closed roads, no signs, no aid stations or portaloos. Some races are pretty hardcore – strategic, competitive, and ruled by local studs. Others, like one I did from a bar in Brooklyn to one in Manhattan, are less aggressive, and your finish time includes drinking a can of beer. That type of gritty night running is the closest you can get to the pure spirit of racing – of grinding your body into the pavement until you’re doubled over. The streets have quietened down, and you’re out in them on your own. Along with every other runner who shares this passion.
group that includes Runner’s World, I spend more days than not surrounded by real runners, so what I am saying to you is not opinion but lived and learnt fact: real runners rarely seem to be running. They glide. They bound. They kiss the earth with their tippytoes as a courtesy to gravity rather than a necessity of physics. I, however, run as if I got into a brawl with a much bigger opponent and am paying for it. Yet: I run. It’s more efficient than cycling (my sport of choice), and it’s easier to manage when you’re travelling. I highly recommend getting the shit kicked out of you by a run. But you can’t be afraid to walk. If you only run for as long as you can actually run, you’re not going to be out there long enough to do yourself much good. At first, the only way I could do a 30-minute “run” was to run for a few minutes, walk a few, then run some more. Walking is not only okay but pretty much mandatory. Real runners know this and won’t shame you for not running while you run. Anyone else can go suck it, because they’re not even in the damn fight. —BILL STRICKLAND
—MATT ALLYN
MH.CO.ZA Sept/Oct 2020 31
CURE 3:
There’s no science yet that says THC or CBD (both of which come from cannabis) makes you a better runner. But that’s not stopping a lot of runners, who say it helps them either enjoy a long run more or recover better. Pro-cannabis running groups are springing up across the US, So you can bet SA won’t be far behind. Often they start at dispensaries or CBD shops, which stress that consumption is optional. “It’s a way to bring people together and raise their fitness,” says Thai Richards, founder of Rage & Release, which leads twice-weekly CBD runs in New York City. “We’re getting something accomplished together and pushing one another.” In more ways than one. —MARTY MUNSON
H AV E A L I T T L E CANNABIS W I T H T H AT
CURE 5:
Sprint and Get It Over With Forget 30 minutes. Crash through just six all-out 100-metre sprints with two minutes’ rest between each (you’ll need it) and you’ll be done with all your running in less than 15 minutes. Here’s how. —EBENEZER SAMUEL 1. A TIGHT CORE A rock-solid core keeps you exploding straight ahead. Train this with mountain climbers. Do 3 sets, working for 30 seconds, resting for 30. Avoid the common flaw: don’t let your butt rise!
2. EXPLOSIVE ARMS Pump your arms to generate speed. Struggling? Sit on the ground, legs extended, then pump your arms as aggressively l as possible, as if running. Focus on moving from the shoulders. Do three 30-second sets, resting 30 seconds after each.
3. BACK STRENGTH Don’t just throw your arms forward when you run; build back strength to drive your elbows high. Do 3 sets of 8 to 10 dumbbell rows per side at least twice a week.
5. HIGH KNEES Drive your knees powerfully on every stride. Practise this by doing high knees in place for 15 seconds, then resting 15 seconds. Do 3 sets. Focus on driving your knees higher than your hips.
3 32 MH.CO.ZA Sept/Oct 2020
4. STRONG FEET Toe and foot strength is key for sprinters. Build it with single-foot skipping. Jump for 45 seconds, then rest 15 seconds. Do 3 sets.
Run with Friends ABOUT TWO YEARS AGO,
after I’d put on about five kilos, I sent a text to two friends at 8am on a Sunday morning, saying, “I’m going running at 9:00. Would either or both of you like to join?” Although we’d never discussed running together, I got a “Yup” from one and a “Sure” from the other. Then I got an “I don’t understand what’s going on” from the “Yup,” but – too late! – we had a plan. An hour later, we met up and ran eight kilometres at the slowest pace I’ve ever run, and we’ve run p virttually every weekend since then. N Now it’s a ritual. We’re a lot faster, but that isn’t the point. Wee keep it up because we want the exeercise, sure. But we also don’t want to fail at the opportunity we’’ve created. When else do thrree fathers – three people – gett an hour of uninterrupted weeekly conversation? That the con nversation has the added benefit of rregulating our breathing, keeeping us at a sensible pace, meeans we never go too hard – and going too hard is probably one of thee reasons I used to stop running. —R ROSS MCCAMMON
GETTY IMAGES (SPRINTER). SAM KWESKIN (GROUP). LESLIE XIA (SHOE).
CURE 4:
BODY CURE 6:
Get The Right Gear Even if you don’t run like a pro, the right shoe can take you further. We tested out the best running shoes on the market, so you can find one to suit your needs.
M A SK UP
These days you don’t just need to find the right shoe, but also a face mask that won’t hamper your efforts. We like these reusable options.
1
Asics GEL NIMBUS 22 Built for racking up the miles without being too heavy on your heels, it’s light and breathable, thanks to the mesh upper. It’ll be equally comfortable on a casual jog and training for a marathon. – Thaaqib Daniels, Content Producer (R2 900, asics.com/za)
Reebok FOREVER FLOATRIDE ENERGY 2.0 The Forever Floatride Energy 2.0 will take you to a PB without emptying your pockets. The TPE midsole and minimalist build make it lightweight while the Vector design gives you support without strangling or suffocating your feet. It also offers cushioning and energy return from toe to heel. – Kelleigh Korevaar, Managing Editor (R1 499, reebok.co.za)
First Ascent Double Layer Fabric Face Mask Two layers of breathable, moisturewicking 100% polyester fabric – the inner layer having anti-microbial properties. Machine washable. R69, firstascent.co.za
2
IMAGES SUPPLIED, ADDITIONAL REPORTING: MEGAN FLEMMIT
adidas Face Cover Double-layered soft, breathable fabric – 93% recycled polyester and 7% elastane – with moisture-wicking properties. R299 (per pack of 3), shop.adidas.co.za
UA HOVR PHANTOM 2
Puma ULTRA RIDE
Great for cushioning, traction and flexibility. These lightweight shoes have a sock-like fit with a supportive midsole and durable outsole to take your running to the next level. The added cushioning means more energy return and a lightly padded step. Connect to MapMyRun for personalised training plans to take you one step further. – Megan Flemmit, Health and Wellness Editor (R2 999, underarmour.co.za)
Propulsion Plate or PROPLATE is Puma’s new lightweight propulsion system, which ensures a very comfortable and responsive stride for runners who just want to run. Its super comfortable upper, combined with a unique midsole, made it feel completely natural on my foot. And it has a more than adequate toe box with amazing ventilation. I’ll be putting miles on these. – Mark Arendse, Art Director (R1 999, za.puma.com)
adidas SUPERNOVA adidas’ Bounce and Boost technology combine to provide a responsive, wellcushioned and stable shoe. Coming back from injury, I was hesitant to push hard, but a few minutes in, I had the confidence to increase my stride and up the pace. The lightweight engineered mesh upper provides what all good running shoes should; breathability and flexibility. – Kirsten Curtis, Contributing Online Editor (R1 699, shop.adidas.co.za)
3
Ciovita Sports Face Mask A four-layered mask designed specifically for ease of breathing during exercise, with a hydrophobic mid layer to repel water, and polyester mesh outer and inner layers with anti-microbial treatment to reduce odours. R325 (for a pack of 4), ciovita.co.za
4
Under Armour Sportsmask Water-resistant, three-layered performance mask, with mouldable nose bridge made from breathable, moisture-wicking fabric that allows for better air flow. Bonus: the third layer is treated with PROTX2, a non-metal anti-microbial treatment which inhibits bacterial growth. R699, underarmour.co.za
MH.CO.ZA Sept/Oct 2020 33
BODY
So You Wanna Hack Your Fat Hormones In the weight-loss conversation, everyone talks, talks, talks about diet and exercise. Meanwhile, hormones can’t get a word in edgewise. Which maybe makes sense, since hormones aren’t something you’ve thought about since high school. But new science shows that not only are these complex chemicals worth paying attention to as you age, they may also play a key role in how you put on (or take off) weight. Granted, there are dozens of hormones, so we’ve created a crash course on how you can make ten of the big ones work better for you. That sounds complicated. (It’s not.) Here’s how to do it. BY CASSIE SHORTSLEEVE
LE
REL H G D N A PTIN
L
LEVELS OF this stress hormone peak in the morning, decline throughout the day, and drop at night. That’s normal. But exposure to chronically high amounts of stress (if you’ve been through, say, a prolonged worldwide pandemic) stimulates production of cortisol, which can cause muscle breakdown and a redistribution of body fat to your gut. “High cortisol levels at night are one of the biggest causes of weight gain, especially belly fat,” says Dr Theodore Friedman, a professor of medicine who has studied hormones for decades. Hack it: Designate a “phone bowl” in your bedroom – ideally one that’s far enough away from your bed that it’s a pain to go fetch. When your evening wind-down routine (you have one of those, right?) begins, the phone goes in the bowl. This means no mindless “checking” in bed, which means no sleep lost to the smartphone abyss. Another perk: a great night of sleep is a natural stress-reliever.
FG I D N A HGH
1
YOUR PITUITARY gland (throwback to puberty!) produces HGH, which stimulates the production and secretion of IGF-1 by your liver. Both are growth hormones that break down fat and use the energy to strengthen your muscles. Which is also probably why you were so lean and lanky in middle school, when these hormones were at their peak. Hack it: Set a snack curfew. Don’t eat anything for two hours before you go to bed. Food will tamp down the natural surge in growth hormones during the early hours of the night. (No, staying up later will not produce this same effect.) As incentive, know that losing 5- 10 kilos can raise your IGF-1 level, says Friedman.
IN
BLAME THESE two hormones when your gut grumbles an hour after you ate dinner. Leptin, a hormone your fat tissues release, alters your appetite long-term by telling your brain when you’ve stored enough fat. Ghrelin, a hormone made in the gut, tells your brain you’re hungry. If either one is out of whack, cravings strike, and a pre-bed bowl of Frosted Flakes quickly follows. Hack it: Protein, protein, protein. Eating at least 30 grams of the nutrient at each meal reduces ghrelin, which is why you feel so full after housing a rib eye. And then there’s the fact that regularly eating enough protein may lead to increased leptin sensitivity in the brain. Thirty grams is about a palm-sized amount, says registered dietician, Brian St. Pierre, director of performance nutrition at Precision Nutrition. Yes, that includes non-rib-eye vegetarian sources like tofu and tempeh. Frosted Flakes? Not so much.
34 MH.CO.ZA Sept/Oct 2020
CORTISO
INSULIN THIS HORMONE keeps your blood sugar in check and helps your body store fat and build muscle. Weight gain can lead to insulin resistance, which means that your cells aren’t able to respond well to it. So your pancreas has to compensate by producing more, and over time, the combination of a high insulin level and insulin resistance can make it harder to lose weight. Hack it: Instead of “low carb,” go “slow carb.” Your digestive system requires more time to process nutrient-dense carbohydrates. These foods slow digestion and help you stabilise blood-sugar and insulin levels, says St. Pierre. And you should have an easier time of this as we head into spring: Berries, beans, butternut, baby marrow, tomatoes, peppers and carrots are all at their peak in warmer weather.
T3 AND T
4
YOUR THYROID is a small but mighty gland that sits beneath your Adam’s apple. Its main job is regulating T3 and T4, two chemicals that manage your metabolic rate. (That’s how many calories you burn at rest.) Hack it: Go nuts – or fish. Your thyroid produces T3 and T4 with the help of selenium, a mineral found in high amounts in Brazil nuts, tuna, and salmon, says Friedman. “Two hundred micrograms a day could optimise levels of thyroid hormones, as long as your thyroid is working well.” Just three Brazil nuts or 500 grams of salmon will put you well over that amount.
IRISIN
GETTY GALLO
AS IF all this hormone stuff weren’t confusing enough, scientists have discovered this “exercise hormone” within the past decade. Irisin may have the superpower of converting white fat (linked with an unhealthy metabolism) to brown fat (linked with pure, unbridled calorie burn). Hack it: Mix up your workouts. If you’re not throwing a highintensity interval training (HIIT) workout or two into your weekly routine, it’s time. This doesn’t have to be a set plan – just do 30 seconds of skipping rope (or jumping jacks) between weight sets, or a few sprints on your usual run or even between lifting sets.
N O R E T S O TEST
E
YOU KNOW “T” as the muscle-building hormone, but it also pulls double duty. Men with low T tend to gain fat more easily, says Dr Mike Roussell. Hack it: Give it a rest. Even one week of poor sleep can significantly lower your testosterone level, says Roussell. One saboteur: sleep apnea, which has also been linked to low T, says Friedman. If you do sleep seven to nine hours a night but still feel tired during the day, talk to your doctor. An at-home sleep test may qualify you for apnea treatments.
MH.CO.ZA Sept/Oct 2020 35
BODY
Spike Your Energy With IV Therapy IN OUR LATEST INVESTIGATION INTO BIO-HACKING, WE HOOK UP TO THE LATEST TREND PROMISING TO BOOST PERFORMANCE IN AND OUT OF THE GYM. LET’S GET TO THE POINT.
In the age of bio-hacking, laborious prescriptions such as diet and exercise are being replaced with newfangled workarounds, as people look to squeeze more into every day. One of the trendiest short cuts can be found at the IV-therapy clinic REVIV. Here, customers plug into intravenous drips, hoping to sleep better, look younger, or simply recover from the sins of the night before. The website appeals MH’S TEST to a demographic SUBJECT that likes to “work Bobby Palmer hard and play hard, is a journalist looking for too”, promising to effective ways to “combat tiredness, stress less, sleep detoxify your body better and boost productivity. Time and leave you feeling is money, after all. revitalised”. In my case, I was looking to mainline the energy levels required to boss my deadlines and workouts. REVIV offers four main treatments (as well as a “Royal Flush” combo), each of which contains a cocktail of antioxidants, electrolytes, vitamins and minerals. There are also four quick-fire vitamin boosters for those who want to give their lives a shot in the arm.
02/
DID IT WORK?
01/
SCIENCE SAYS REVIV was set up by a cabal of doctors who used to work in Trauma, the original home of IV, where drips can treat dehydration and exhaustion. The kind of vitamin therapy provided by drips such as REVIV’s is meant to be the solution to a wider range of afflictions: jetlag, hangovers, the flu, even sunburn. There is scientific clout behind these promises – a study by scientist and vit-IV OG John Myers demonstrated that intravenous nutrient therapy could be highly effective at treating everything from migraines to chronic fatigue. That said, some more sceptical doctors have accused the therapy of relying on placebo effects, and the Federal Trade Commission in the US has accused certain IV clinics of lacking “‘reliable scientific evidence” – a claim that somewhat watered down my expectations.
I visited REVIV once a week for three weeks before a holiday. I hoped that the treatments would help me get in shape for the beach and recover after my birthday night out. I went for the Megaboost during each session and also received a muscleboosting CoQ10+ glute injection. I left my first session with an aching bum cheek and a bandage around my arm, but a few hours later I had possibly the most productive and high-energy gym session of my life. I saw fewer benefits in the second week, when I rolled in to test the Megaboost for its supposed hangovercuring effects – to be fair, the clinic manager did tell me that they don’t market themselves as such, and that the real gains are intended to be long term. In the third week, I ditched the booze and tried the “goldstandard” glutathione, an antioxidant. That’s when the treatments came into their own: over the next few days I bounced out of bed and to the gym to hit PBs and motored through work without yawning through afternoons at my laptop.
REVIV’S BEST SOLUTIONS HYDROMAX HYDRATION
Promise: Hydrates, balances salts and flushes out lactic acid and toxins. Rumoured to defeat any hangover. 36 MH.CO.ZA Sept/Oct 2020
ULTRAVIV RECOVERY
Promise: Fights illness by hydrating your body, reducing inflammation and relieving feelings of pain and nausea.
MEGABOOST ENERGY
Promise: Combats symptoms of jetlag, boosts your immunity, detoxifies the body and cleanses vital organs.
VITAGLOW ANTI-AGEING
Promise: Rejuvenates tired skin, cleanses vital organs, and prevents and reverses the effects of free radicals.
03/ USER FEEDBACK
NICE SHOT
I didn’t expect the energy boost to be so noticeable. My brain fog was banished, and my gym PBs markedly improved.
THE POINTY END
Having a needle shoved in your arm (or arse) is never fun. It was professional, but I still found the experience a little uncomfortable.
BIG BUCKS
With infusions priced between R999 and R2 999, regular therapy is unlikely unless you’re flush with cash.
04/ AT A GLANCE Priced below R1 000? Easy to use? Enjoyable? Insta-friendly? Simple to maintain? No extra kit needed? Available on the go? Multiple benefits? Trackable results? Research approved?
SCORE
6/10
05/
WORDS: BOBBY PALMER | PHOTOGRAPHY: MICHAEL HEDGE
THE VERDICT I’d assumed that IV therapy was just pseudoscience for rich people. As it turns out, that’s only half true. I felt a genuine body benefit after each session, though maybe not one worth hundreds of rands. My energy levels during the three weeks were through the roof, offering a huge boost to both my work productivity and my floundering gym routine. If you have the cash injection, it’s definitely worth a try. But then again, maybe that’s the placebo talking.
VITAMIN DRIPS ARE CRAMMED FULL OF BENEFITS – SUPPOSEDLY MH.CO.ZA Sept/Oct 2020 37
PROMOTION
The Epic Fortuner FROM THE CITY TO THE WILD – THIS SUV IS BUILT FOR ADVENTURE.
WE ALL CRAVE freedom. True freedom. The
freedom to untangle ourselves from the big city sprawl. The freedom to explore. The freedom to experience another world. The freedom to lose yourself in the great outdoors. Whether it’s a solo expedition into the mountainside, a camping trip on the fringes of a reserve or a beach-bound voyage to catch the waves, you need a vehicle that personifies that spirit of adventure. And has the engineering to take you further than ever before. The Toyota Fortuner is a SUV that’s equally at home in the wild or on tame urban roads. This tough-as-nails vehicle has been designed to take you from morning commute to afternoon escape, providing comfort, power and control in equal, carefully calibrated doses. Equipped with ABS, TRC, VSC, BAS, EBD and Hill Start Assist, the Fortuner’s striking exterior houses a toolkit of next-level
innovations. The four-wheel drive models feature Toyota’ A-TRAC off-road traction control logic and Downhill Assist Control (DAC). Bottom line: it’ll navigate obstacles with ease. On-the-fly selectable 2WD/4WD/4WDlo modes double-down on the vehicle’s overlanding convenience. The Fortuner isn’t just a feat of engineering, it’s a master stroke of design, too. Available in two models – the “standard” Fortuner and Epic Black variations – both versions combine sleek lines and rugged elements to reflect the SUV’s endless versatility. The Epic Black models feature a two-tone design with a black roof and roof rails, black side-view mirrors and unique, all-black 18-inch alloy wheels. These accents combined with the Epic Black’s Glacier White paint work result in a vehicle that will turn heads on the tarmac or on the trail. (Yes, even the wildebeest will take notice.)
BECOME A CHALLENGER
TO REPRESENT MEDIA24 TITLE IN THIS YEAR’S
YOU GET TO TEAM UP WITH ONE OF THESE HEROS
• Junior Pokomela • Giniel de Villiers • Hanneke Dannhauser • Mapule Ndhlovu
UPFORGRABS
RUNNER-UP PRIZES
OVERALL WINNER TOYOTA FORTUNER 2.4 GD-6 RB 6MT RETAIL VALUE: OVER R540 000
• Garmin fēnix multisport smartwatch worth over R10 000
CONTESTANT PRIZES
• Specialized Stumpjumper Alloy 29er bike, Garmin fēnix smart watch & active gear worth over R40 000.
TO ENTER
VISIT TOYOTA. M24LIFESTYLE.CO.ZA TO FILL IN THE ONLINE ENTRY FORM
Those purposeful and refined design choices also extend to the interior, which features leather details, metal scuff plates, soft-touch dashboard trim, and an Epic-branded carpet set. Epic variants can be had in Glacier White, Chromium Silver, Graphite Grey or Avant-Garde Bronze. Your next escape? Get behind the wheel of a Fortuner and the rest will fall into place.
BACK YOUR HERO
WIN A FORTUNER
VISIT FORTUNERCHALLENGE.CO.ZA OR @TOYOTASA ON FACEBOOK
*One finalist will be chosen from Weg/go!; Weg Ry & Sleep/go! Drive & Camp; Men’s Health; Women’s Health and Bicycling entrants. Entries close 11 September 2020. The finalist will compete in a series of physical challenges during a weekend in October.
#$# %
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! "
LIFE
Make Moonshine Shine Learn The Rules Of Fight Club Get Buzzed On Beans Ask The Girl Next Door
COMPILED BY KELLEIGH KOREVAAR
FIRE IT UP
This Heritage Day take your backyard braai to greater levels of deliciousness by using a pellet grill and a recipe from innovative pitmaster “Phil the Grill” Johnson. / BY DAVID JOACHIM & PAUL KITA
FIRST, we dug holes in the ground to cook with
fire. Then, as we evolved, we constructed drums, barrels and boxes to better harness heat. But now a new form of flame is gaining power within the world of outdoor cooking: more and more South Africans will be switching to pellets to fuel our backyard culinary pursuits, on machines that are part braai and part smoker and can be operated via WiFi and smartphone apps. Slow-smoking braais with compressed, pill-shaped wood pellets have been around since the 1980s; they’re just yet to become mainstream in South Africa. The pellets themselves are made of apple, hickory, cherry,
PHOTOGRAPHS BY KYLE RM JOHNSON
MH.CO.ZA Sept/Oct 2020 41
LIFE and other popular braai woods. They burn hot, with some smoke, and ignite almost immediately when they hit the flame, unlike charcoal, which takes... a while. It wasn’t until November of last year that pellet cookers reached the mainstream. That’s when Weber, the king of backyard braaing, debuted the SmokeFire EX4 Wood Fired Pellet Grill (we’re still waiting to get it here). It operates largely the same as other pellet cookers: plug the braai into an electrical outlet, which powers an auger that feeds pellets into a fire. But unlike oldschool braais, the SmokeFire (and some of its ilk) regulates cooking via WiFi technology. Want to smoke brisket? Fill the hopper with pellets, set the unit to a lower
temp, add the meat, and walk away until an app tells you it’s time to return. Want to grill steak? Using those same pellets, crank the heat to charcoal-hot temps and sear rib eyes as you would on a traditional grid. Some units can change temperature mid-cook and power down to keep the food warm when it’s done. The cookers have even converted some of the top braai masters. “I advise everyone at home to have a pellet [braai],” says “Phil the Grill” Johnson, owner of Trapp Haus BBQ , where he cooks exclusively with pellets. “My dad used to burn everything to a crisp until I got him a pellet smoker,” he says. “You can rig these things to do anything.” Here’s everything you need to do anything.
“Phil the Grill” Johnson readies a rubbed brisket (recipe on next page) for a run through a pellet cooker.
HOW TO CHOOSE YOUR RIG The easiest solution: Match your smoker to your level of dedication.
GreenMountainGrills DavyCrockett
This unit weighs 26 kilograms (with an empty hopper, which holds up to 4kg of pellets) and fits two rib racks. The legs fold for transport, and the machine runs via 12V or 120AC adapter if you’re taking it camping or tailgating, which you totally should. R13 722, ubuy.za.com
42 MH.CO.ZA Sept/Oct 2020
I WANT TO T WIN A BARBECUE TITLE
GrillaGrillsChimpPortable WoodPelletGrill
The Chimp is portable like the Davy, though quite a bit heavier at 41kg. But you will find more cooking surface area. (The Davy has 219 square inches; the Chimp, 460.) And the hopper houses seven kilograms of pellets, allowing you to smoke longer and/or stronger. R20 685, wantitall.co.za
WeberSmokeFireEX4 WoodFiredPelletGrill
It has ample cooking surface and a DC-powered engine regulates the precision-temperature consistency. The signature Weber coating of porcelain enamel you’re used to from that kettle braai you’ve had for years delivers the durability. You can’t upgrade just yet as it’s yet to launch in SA, but this one might be well worth the wait.
TraegerIronwood 885PelletGrill
There’s enough space to roast ten chickens, seven racks of ribs, and nine pork butts. The DC motor can target temps by five-degree increments, and a “super smoke” option ratchets up the speed of the builtin blower. It’s currently unavailable due to lockdown. R24 673, amazon.com
COURTESY OF BRANDS (GRILLS)
I’M COOKING FOR MY FAM MILY
COLLECT YOUR GEAR
Enhance your cooking experience with these tools, says Timothy Hollingsworth, a James Beard Award–winning chef at Otium. A Cast Iron Skillet There is just something to be said about cooking out of a preseasoned surface. And this quality cast iron has been made in Colombia since 1939. It’s pellet-smoker safe. R1 399, yuppiechef.com
Kosher Salt Kosher salt is ideal for drawing out moisture from meat. Hollingsworth believes you should find a salt brand you like and stick with it; that way, you learn how it feels in your hand. R22.99, Woolworths
A Cleaver Not only is it beautiful and a statement piece, but its quality and balance make chopping large cuts of meat or fish very easy. R2 299, yuppiechef.com
COURTESY OF BRANDS (GEAR ITEMS)
Wagyu Brisket This LA Wagyu Brisket is some of the best meat you can get in South Africa. The quality, marbling, and texture are something you will grow to love once you try it. From R140, lafarms.co.za A Saison When you’re cooking and tasting food all day, it’s nice to have a beer that’s not too heavy on the palate. We love The Franschhoek Beer Co. La Saison for its light tanginess. Other good ones: Hoghouse Brewing Co. Haybale Saison and Hey Joe Brewery Company Saison.
START COOKING M A K E IT
“PHIL THE GRILL” JOHNSON’S BRAAI BRISKET 1. Season the brisket all over with the rub, and allow the meat to sit at room temperature as you preheat your smoker to 140°C. 2. Add the brisket to the smoker, fat side down; drop the temp to 90°C; and cook until a meat thermometer inserted into the thickest part of
the brisket reads 69°C, 4 to 6 hours. 3. Carefully remove the brisket from the smoker; wrap tightly in butcher paper or aluminum foil; and return to the smoker, fat side up. Cook until the meat thermometer inserted into the thickest part reads 92°C. 4. Remove the brisket
WHAT YOU’LL NEED 1 (5.5KG) BRISKET 1 CUP OF YOUR FAVORITE RUB
from the smoker, open the wrapping to vent for 5 minutes, rewrap tightly, and transfer to a dry, empty cooler to rest for 2 hours. 5. Remove the brisket from the cooler, unwrap and transfer to a cutting board. Slice the meat against the grain and serve with the juices from the foil. Feeds 24
HUNGRY FOR MORE? Because no man can live on brisket alone, there are also recipes for peri-peri prawns, asian-style pork belly sandwiches,curried chicken sosaties and lamb shoulder with figs for you and your braai over at mh.co.za/recipes. Get to it. MH.CO.ZA Sept/Oct 2020 43
THE BEST GEAR TO HIT MH HQ THIS MONTH
BLACK BAY FIFTY-EIGHT “NAVY BLUE” In 1958, TUDOR engineered its first divers’ watch capable of plunging to depths of up to 660ft. The Fifty-Eight pays homage to the original with aesthetic nods to that historic moment. And now, you can strap on its flagship model in a new colour that doubles down on the nautical inspiration: navy blue. The watch features a 39mm case forged in 316L stainless steel and “Snowflake” hands that have become a hallmark of the line. Whether you’re a vintage enthusiast or just looking for a compact timepiece that doesn’t sacrifice on looks all hands point to this beaut. R51 850, tudorwatch.com
STAFF CHOICE
HP ENVY X360 13
HP ENVY X360 13
SAMSUNG GALAXY Z FLIP
HUAWEI P40 PRO 5G
No one breaks boundaries like the South Korean powerhouse that is Samsung. The Z Flip is the most talked about phone of the year for a reason: it’s a flip phone that makes one helluva statement. The flip allows you to ‘fold’ your screen away and separate downtime from blue light. (Also reclaim your 90s swag.) There’s a ‘flex mode’ too, which allows apps like YouTube to perform different functions on each half of the 4-inch screen. Or open two apps simultaneously in split-screen mode. In the apocalyptic era, you may as well get your Matrix on. And this is the Morpheus of phones. R29 999, samsung.com/za
Good things take time. And despite Huawei’s Google blows, the brand got back up stronger and a lot smarter than ever before. Take its camera for example: the P40 Pro is noted for the best photo, video and night modes of any smartphone ever, by scientifically based smartphone assessors DXOMARK. The Pro is one for true content creators, and those who want to spend time in the editing room, with the phone delivering colour-accuracybrilliance. But the gamechanger, of course, is its 5G capability, which is claimed to boast over 500mbps. We’ll stop there. R20 499, takealot.com
WHAT WE’RE PLAYING...
44 MH.CO.ZA Sept/Oct 2020
Gra hiik Lig Light 4.75/5
F1 2020 Before, we were wary of anything that would keep us glued to the couch for longer than a few hours. But when staying at home could literally mean saving a few lives, picking up the controller is a heroic move. F1 2020 is pure racing bliss. From its faithful simulation of both modern and classic F1 cars, to new tracks in locales such as Hanoi and Zandvoort, this title will ironically leave your own ride collecting dust. Available on PC, PS4 and XBOX ONE.
WORDS BY NADIM NYKER | ADDITIONAL WORDS BY KIERAN LEGG
We’re a small team at MH HQ, and so naturally we’re suckers for versatility. Get your pen out. Full-touch display? Check. Webcam Kill Switch for privacy? Check. Epic sound by Bang & Olufsen? Yep. Fingerprint reader? Check. 360° hinge? You bet. And what about a killer 2nd Gen AMD Ryzen Mobile Processor? Double check. R20 9999, evetech.co.za
LIFE
A Whole Fish – On the Braai! IF YOU EAT 30 grams
of protein and 10 grams of fibre at every meal, you’ll o p t i m is e m us c l e building and weight loss. This month, find your protein in a braaied fish feast and your fibre f in sides that are jammed j with something baked chicken and steamed broccoli don’t have: tons of flavour. / By Paul Kita
30 10
46 MH.CO.ZA Sept/Oct 2020
PHOTOGRAPHS BY CHRISTOPHER TESTANI
1 0 G THE FIBRE
30G
These two simple side dishes enhance the flavours of the fish and help you hit your 10 grams of fibre at mealtime.
THE PROTEIN
White fish cooks fast and turns flaky and luscious on the braai. Go with slinger seabream, angelfish or hottentot. They’re all on the SASSI green list and are high in protein but low in fat. C OOK IT
BU Y IT
FOOD STYLING: MICHELLE GATTON/HELLO ARTISTS | PROP STYLING: CARLA GONZALEZ-HART.
Ask the person behind the counter to “scale, gut, and clean” the fish, but leave the head on for presentation value. Fresh fish should have a clear eye, a clean (not fishy) smell, and no slick of slime on the skin.
Fish With Orange Sauce
This is one for the Weber. Skin-on fish is notorious for sticking to braai grids and generally making a mess. Prevent all that with a technique called reverse searing, in which you cook the fish with indirect heat first, then crisp the skin over direct heat.
W H AT YO U ’ L L N E E D 1
¼
2 2 2 2 1 3
WHOLE WHITEFLESHED FISH (ABOUT 700G), S CA L E D, G U T T E D, AND CLEANED C U P S OY SAU C E JUICE FROM ½ ORANGE T B S P S E SA M E O I L TBSP MINCED GINGER GA R L I C C LOV E S, MINCED T B S P B R OW N S U GA R T B S P S E SA M E S E E D S S CA L L I O N S, T H I N LY S L I C E D
UPGR A DE IT
1. Get your Weber to high heat. Oil and season the fish inside and out with salt and pepper. In a small bowl, mix the rest of the ingredients except for the scallions. 2. Place the fish on a well-oiled Weber grid over indirect heat and close the lid. Cook until the flesh is cooked through, about 10 minutes, flipping halfway with
a large metal spatula. Then move the fish to direct heat and cook until the skin on both sides is crispy, 3 to 5 minutes per side. 3. Carefully transfer the fish to a serving platter, top with the scallions, spoon on some sauce, and serve with more sauce on the side. Feeds 6
1 . GGOCHU OCHU H JANG EGGPLAN EGGG PLAN ANT NT In a small pan, melt 2 Tbsp butter with 2 Tbsp gochujang (red chilli paste) and 1 tsp soy sauce. On a medium-high-heat braai, place 4 large eggplants, halved (or 2 small eggplants, quartered), and cook, turning and basting with the butter, till charred, about 7 minutes. Cover and cook till tender, about 5 minutes. Plate and top with ¼ cup each peanuts, pomegranate seeds, and coriander. Feeds 4 Per serving: 206 calories, 6g protein, 25g carbs (9g fibre), 11g ffat 11
PER SERVING:
232 calories, 28g protein, 7g carbs (1g fibre), 9g fat
If you have the extra time, here are three ways to elevate this recipe to extra-special status. I F YO U H AV E . . .
5
20
1
MINUTES
MINUTES
HOUR
Braai that orange! You have a half left over from the sauce. Lightly oil the cut side and place it cut side down over direct heat. The flames will intensify the sweetness of the juice, which you can then squeeze over the cooked fish.
Sizzle ginger oil. In a small pan, heat ¼ cup canola oil over medium. Then add 6 or 7 large ginger slices and cook for 10 minutes. Discard the ginger; allow the oil to cool. Spoon on the fish and/or the sides for more deliciousness.
Marinate the fish for more flavor, even if it’s just in oil, salt, and pepper. But if you want, you can also add minced garlic, fresh orange juice, thinly sliced hot peppers, and/or crushed red-pepper flakes.
Want more tasty meals in your life? You’re covered with loads of them at mh.co.za/recipes.
2 .’SHROOMS A ND R IC ICEE , coo brown jasmine rice with 1¾ cups vegetable stock. In a large pan, heat 2 Tbsp canola oil over medium high. Add 450g sliced mushrooms and cook till browned, about 10 minutes. Add 1 garlic clove, thinly sliced, 2½ cups thawed shelled edamame, 1 tsp soy sauce, 1 Tbsp fresh thyme, and pepper to taste. Mix with the rice. Serve. Feeds 4 Per serving: 427 calories, 18g protein, 62g carbs (9g fibre), 12g fat
MH.CO.ZA Sept/Oct 2020 47
LIFE
Not Your Grandpa’s Moonshine It used to mean bootleg hooch from a makeshift backwoods still, but now craft distillers across the country have turned moonshine into some knock-you-on-yourheels-good booze. Bonus: the taste is clean and the ingredients are simple, so you don’t need any sugary mixtures to compensate. / BY DAN Q. DAO & KELLEIGH KOREVAAR
What exactly is moonshine? Then: A catch-all slang term for illegally distilled spirits.
WILDERER ROGUE APPLE PIE MOONSHINE
BOOTLEGGER WHITE LIGHTNING MOONSHINE
This offering uses an assortment of ripe apples, cinnamon, nutmeg and ginger to create more-ish liquid apple pie. It’s perfect for spring cocktails. Apples are also known for a host of health benefits. Who said you can’t get your apple a day this way? R280, wilderer.co.za
Bootlegger’s original moonshine is made with 100% natural grain. It is potent yet surprisingly smooth. Squeeze 2 limes onto 10 freshly crushed mint leaves. Mix in 2 shots of moonshine and 1 shot of Apple Sours. Pour into a jar over crushed ice. Pour in 350ml of Club Soda and enjoy. POR, bootleggermoonshine. co.za
The entire process is done completely by hand – from mashing and fermentation to distillation and bottling.All their grain is locally sourced and is triple distilled. Plus, it won a gold medal at the 2017 Michelangelo International Wine & Spirit Awards. POR, silvercreekdistellery. com
BATTLEFIELD DISTILLERY AUTHENTIC TENNESSEE STYLE MOONSHINE Battlefield Distillery uses maize grains, same as their whiskey, and distills it twice to ensure there are no bad undertones. Unlike “Mampoer” it has a smooth flavour without the burning aftertaste. You can enjoy this one neat. R100, bat-distel. co.za
DRINK IT: You should enjoy any moonshine 90 proof or higher cold – and sipped. Shots of moonshine aren’t a good idea for many reasons, but you won’t be able to taste the nuances if you shoot it.
48 MH.CO.ZA Sept/Oct 2020
MIX IT: Swap moonshine into any recipe with bourbon or vodka. Try a boozy Arnold Palmer with equal parts lemonade and ice tea, plus 60ml of hooch. Or, make Norwegian karsk: one part coffee, two parts ’shine, and a dash of sugar.
COOK WITH IT: “I like to use it in a brine for chicken, pork chops, and [dorado],” says North Carolina chef Kenny Gilbert. “I mix it in with spices, OJ, honey, salt, and water, then let the protein sit in it overnight.”
GETTY / GALLO
SILVER CREEK BON FIRE SOUTHERN MOONSHINE
Now: A clear, unaged, corn-based whiskey, usually from 80 to 100 proof.
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NEW IN BLUE The same quality and taste you love, with an updated look – Clover Fresh Milk now comes in blue milk bottles.
H
Photo Getty Images/Gallo Images
ave you noticed something blue in the milk fridge? When you go to the store to pick up your bottle of Clover Fresh Milk, look out for the brand-new, light blue bottle with updated artwork. It’s just a little something extra to freshen up the look – with the same quality milk that you love and trust. You can rest assured, when you buy a new blue bottle of Clover Fresh Milk, you’ll get the same taste and nutritional benefits as before. The bottle just had a fresh colour and a few nips and tucks! And for those families who use less milk, you now have more choice, as Clover launched a 1.5L Fresh Milk bottle – also in blue. It’s the perfect size for couples or small families.
SAME TOP QUALITY
Clover Fresh milk is unique. Not all milk is equal, so you can feel good knowing you chose the best product nature can produce. This is because of the stringent tests and production processes it undergoes. Every litre of Clover Fresh Milk undergoes 55 quality tests to ensure that your milk is packed with taste and nutrition. Plus, Clover Fresh Milk lasts longer!
FRESHER FOR LONGER
You’re guaranteed of the product’s extended shelf life, so it’s a smart buy too. Clover makes sure that your milk stays fresh from farm to table – and for longer too. Everything starts with the way the milk is collected, followed by in-depth purification processes and cooling measures. Clover Fresh Milk stays fresh for up to 18 days and its Ultra Pasteurised Milk stays fresh for up to 30 days.
The next time you pop into the store, keep an eye out for the new-look, blue Clover Fresh Milk bottles!
LIFE
Let's Go
Racing...
CALVIN FISHER DEEP DIVES INTO THE MOTORSPORTDERIVED GUBBINS THAT MAKE YOUR CAR GO. AND GO WELL.
In Your
Garage
Formula One is the absolute pinnacle of motorsport and, by extension, the motor car itself. Yet, viewed in profile – wings and all – you'd be forgiven for thinking they're more closely related to aviation. And when it comes to aerodynamic addenda, you'd be right. But I’m here to tell you that there is indeed a trickle-down effect. Now motor racing in general has led to some useful innovations – hell, you can thank the Indy 500 for the invention of the rear-view mirror. And tyre technology in general has developed exponentially thanks to the pursuit of podium finishes. Still, nothing accelerates innovation like F1. So here are just six pieces of your favourite tech formulated for the track. 50 MH.CO.ZA Sept/Oct 2020
Good, Turbo Power
While this Renault F1 car nears the track limits, their technology has created unlimited innovation.
Fuel In ection
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Computerised Electronic Control Units It comes down to that spark again – and would you believe that instead of meticulously squirting our 95 unleaded into our cylinders, we used to rely on gratuitous carburetors. I say gratuitous because if injectors ‘injected’, carburetors would pour expensive fuel down your car’s throat. Fuel injection made the process much more efficient and as a result represented a great improvement in fuel consumption. Despite being around since the 1920s, fuel injection was truly refined by the Mercedes-Benz F1 team. Of course, both fuel injection and turbocharging meant harnessing electronics and computers on a whole new level.
Nowadays you can find forced aspiration in almost every car on the road. Previously, road cars delivered their combusted power wholly unassisted, just a classic mix of fuel and spark. Then came turbochargers and superchargers, forcing a greater amount of oxygen into the cylinder head and with it, the ability to burn more fuel which means more power. Performance was the name of the game, and while it wasn’t invented in F1, it was certainly refined there – for greater, safer efficiency. And no greater pioneer was there than Renault in the 1960s. Which is why today we have little hatchbacks like the Renault Sandero, with fuel-sipping one-litre engines helped along by small turbos to match the power and torque outputs of naturally aspirated 2.0 litre engines of 15 years ago. Progress!
Enter the likes of the WilliamsRenault teams, pioneers of really clever F1 cars that featured ‘computer boxes’ capable of managing an array of functions such as active ride, ABS braking, hot-swappable cornering setups with adjustable aero and traction control. Now, traction control really deserves a section of its own but I’m lumping it in here because it just simply wasn’t possible without an ECU. That is, until they got banned in 1994. In 2006 the FIA once again invited manufacturers to develop a standardised unit. The brains at McLaren spawned the McLaren Electronic System – a brilliant piece of tech that, heavy lifting aside, has a lot in common with the unit in your car. MH.CO.ZA Sept/Oct 2020
51
LIFE
Paddle Shifters And SMTs Sequential gearboxes may be a motorsport mainstay, but paddle shifters – that’s an F1 inspired toy right there. It might even be our favourite one, despite signalling the demise of the manual transmission. They’re typically fitted to anything sport, from the automated manuals in performance cars such as the VW Golf GTI and BMW M3 to truly exotic metal like Ferrari and Lamborghini. But mind you, I have found them in truly unspectacular SUVs and sedans, too – sometimes even on a CVT, yuck. They were invented in the late 1980s by the Ferrari F1 team for their race cars and fittingly debuted on the 1995 Ferrari F355 supercar, bringing home at last those now-famous gear ticklers.
52 MH.CO.ZA Sept/Oct 2020
Formula 1 has steered the mainstream motor industry to success.
CarbonFibre And Aerodynamics I’ve woven these two together since e they have a common denominator: weight. The former is a super-light material used in the construction of aero wings and fins, but also for full pane els and components. You’ll find it in hig ghperformance cars, and you’ll find a carbon-fibre pattern on everything else that wants to look quick. Aerodynamics is a dark art, using th he moving air around your car to add and a subtract weight to certain sections to provide grip and alacrity as needed d. As with carbon-fibre, proper aero can be found in high-performance cars, with less clever versions on everything e else. If it’s got a little engine and five doors, those wings are probably mostly for show. Unless it has a Renault F1 logo o on it, of course.
By now you’ve noticed that while the sport of F1 didn’t invent all the tech on this list, it most certainly refined it. Citroën famously gave the motoring realm an adjustable hydropneumatic suspension back in 1954 – but the modern car’s ability to go from comfort to sport is an F1 influence, derived from active suspension before it got banned. The technology was the brainchild of Lotus F1’s Colin Chapman, but started another technology race in a sport already obsessed with going faster and faster still, with sometimes disastrous results. The ability to dial in your personal preference remotely and electronically via your road car’s fully independent suspension is quite a perk, especially with the pockmarked, then pristine, then pockmarked conditions of Mzansi’s roads.
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Adjustable Suspension
YOUR EXPERT
Naomi Piercey answers your questions about sex and relationships that Google can’t.
OR
THE
I think I want to be dominated during sex, but I’m a little embarrassed to try it. How can I test the waters?
BRYAN REGAN (BEAR). KYLE HILTON (PIERCEY Y).
— Amaury, Abbotsdale
Did you binge Billions in quarantine? You don’t need to visit a sex dungeon to explore your submissive side; start by venturing into “power play” with just your imagination. Try role-playing in which you’re the servant to your partner’s king or queen. Simply asking for permission to touch them (or yourself) puts the reins in your partner’s hands. If they’re into it, level up with some wrist restraints, like furry handcuffs or silk ties from the closet.
Quarantining was rough on my marriage. As two full-time career people working from home, we fought every day. It felt like a wake-up call. Do we need therapy? — John, Piet Retief I’m not surprised you clashed! Spending extra time together (read: 24 hours a day on the same couch) isn’t always a good thing. Relationships thrive on a little separation – it makes you hungry to be together again. As the world heals and changes, so will your
views on your marrriage. Maybe you’ll look back and feel proud of the hardsship you faced tog gether. Maybe y you’ll realise you y want differen nt things. In the m meantime, try recon nnecting in a way tthat reminds you why you fell in n love: you could surprise her with ta akeaways from her ffavourite restauran nt. Or start a joint wo orkout challengee together. Or wake u up early and make her breakfast in bed. And wha atever the case, a th herapist is never a bad idea. If you caan’t see someone IRL, try a theerapy app like Tallkspace or BetterH Help.
Whatt are the b best sex toys that don’t make any n noise? I’m scarred my roommates can hear anything that vib brates. — Thapelo, Witbank There’s a whole world off completely silent, non-v vibrating toys out there, such as G-spot wands, butt plugs and an nal beads. But if it’s it s a vibrator you’ you re after, try the Screaming O Screamin’ Demon (R399, luvland.co.za) and the Womanizer Starlet 2 (R1 595, oliviagrey.co.za). The Screamin Demon is small, unobtrusive and surprisingly powerful given how quiet it is. The Starlet 2 is also quiet, and it boasts a licking-type motion. Pro tip? Plug in a whitenoise machine so you and your
SEPT/OCT Ask anything – and we mean anything – about love and sex.
partner don’t have to hold your breath (although that’s kind of hot, too).
We had to postpone our wedding because of COVID-19. My fiancée wants it to be the same as we originally planned, but now it feels too extravagant to me. Is it a mistake to try to talk her out of a big wedding? — Errol, Umzumbe Holding on to the original plans may be your fiancée’s attempt to take back control after a virus got to dictate her wedding date. But if the big wedding seems overly braggadocious in a post-pandemic world, bring it up. Talk about how the world has changed – your loved ones might have lost their jobs; their budgets might be tighter – and you want to update your celebration to reflect that. Give her space to soak in your suggestions; she’s had a lot of time to dwell on each of the details, so changes might seem daunting. I was laid off a few months ago and my wife became the sole breadwinner of our family, so I’m now in charge of housework. How can I shift into my new role without resenting it? —Khruschev, Pietermaritzburg There’s no getting around it: you’ll have to suck it up and do the chores. The good thing is that you’ll be running the command centre, and having a little control (even if it’s just over dust busting) can help alleviate resentment. Carve out a chunk of the day to work on finding a new job, and in the meantime, focus on the upsides of stay-at-home-dad life, like mastering new recipes and high school algebra problems. I know it sounds cheesy, but years from now you might look back and appreciate having this quality time with the kids.
MH.CO.ZA Sept/Oct 2020 53
The Rules Of
Club THE FIRST RULE: NOBODY TALKS ABOUT FIGHT CLUB… AND THAT’S A PROBLEM. WHETHER IT’S A SMALL SQUABBLE OR A FULL MELTDOWN, MASTERING THE ART OF PEACEFUL NEGOTIATION WILL SEE YOU (AND YOUR PARTNER) THROUGH LIFE’S INEVITABLE DISPUTES. THESE EIGHT NEW RULES FROM DR ELMARI MULDER CRAIG, A SEXOLOGIST AND RELATIONSHIP EXPERT, WILL ENSURE YOU ALWAYS FIGHT FAIR. / BY KELLEIGH KOREVAAR
LIFE RULE #1
PLAN TO FIGHT
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Seeing that peanut butter-covered knife lying precariously on the now peanut butter-smeared counter might send you into a blind rage, but rushing into a discussion while you’re upset or angry is the worst thing you could do. Rather take the time to calm down and reflect on what you’re going to say and how you’re going to say it. Too often a fight is cause by a minor frustration or something you see in an entirely different light when you’re no longer upset. How many times have you had a fight only to not even remember the reason the next day, but still vividly recall the fight itself? Our guess is more often than you’d care to admit. We’re not saying you should sweep everything under the rug. In fact, experts say married couples who don’t have any conflict are often the ones who end up divorced because they don’t even care to fight. Conflict can bring you closer. A 2012 paper by the Society for Personality and Social Psychology found that while expressing anger to a partner caused short-term discomfort, it also led to honest conversations that benefited the relationship long-term. So instead of charging forth, peanut butter-smeared knife in hand, dust off that 2020 planner you doomed to the bottom of the drawer, and say: “There is something that is important to me that I would like to discuss with you, would you set aside a few minutes for me on Saturday morning after breakfast?” There are three basic principles. First, make sure the appointment is within 24 to 48 hours of you requesting it. Secondly, while you wait don’t sulk or punish your partner in any other way. Thirdly, the conversations shouldn’t last longer than 10 to 20 minutes, if it does, you’re doing something wrong and should reschedule for another time, advises Mulder Craig.
RULE #2
BUILD AN APPRECIATION SANDWICH One of the reasons you should think before your “fight club” appointment is that you should remind yourself of all the good things in your relationship. It also gives you the chance to think about how much this issue matters to you. A University of Waterloo study found that when people focused on
RULE #3
STICK TO THE SCRIPT Limit the conversation to only one issue and stick to that one issue until it’s resolved. If an issue is small enough, it can be handled. That 20-page letter listing all your partner’s flaws is not going to help. Seriously, just burn it. Hopping from one problem to the next in order to prove just how much you give and how little you get back in return or how wronged you are will only overwhelm your partner. We can only deal with one issue at a time. One sure way to a heated argument is if the listener is responding with, “Yes, but what about my needs…”, or, “I will do that if you…”, or, “I only do that because you…”. Your health depends on a peaceful resolution. In 2016, researchers found that couples who had rage-fuelled fights were more likely to experience spikes in blood pressure and cardiovascular problems in the future. This rule is the one that people have the most difficulty with. They always say, “But when do I get to state my side of the case?”, or, “Can’t I just explain how I see it?”, or, “When do I get a chance to say what I need?” The point is that your partner feels heard and understood which means that they, in turn, will be more willing to listen to you. But you need to wait your turn; make a subsequent appointment. However, don’t abuse the next appointment by using it to continue the argument or state your side of the issue. Wait a week or two, do what your partner requested of you and then see if you still need to say a few things just to prove you were right and they were wrong.
thoughts about their relationship a year into the future, they demonstrated more forgiveness. Taking some time to think means you can open the conversation with words of love and appreciation which creates the kind of atmosphere where your partner doesn’t feel unfairly attacked and will be able to really hear what you have to say. Next, speak about what is bothering you, and after that try to end the conversations with some praise or recognition. Try: “Thank you for listening to me. I want to tell you again how much I appreciate all the wonderful things you already do for me especially [name at least one specific example so that your partner knows you do notice]”. Most people don’t realise the impact that a small compliment can have. A study from the University of North Carolina found that people who feel appreciated by one another have a better bond in the bedroom. The study showed that expressing gratitude in the form of compliments or treats boosted intimate relations. Beginning and ending a conversation with love, praise and recognition is called an appreciation sandwich. So, forget the peanut butter sandwich that sent you over the edge in the first place and think about this one.
Most peopl don’t realise the e impact that a small compliment nt can have.
MH.CO.ZA Sept/Oct 2020 55
LIFE R U L E #7
When you announce the issue you want to discuss, do so as directly and as simply as you can. Say exactly what you mean. There are of course things you should avoid doing, too. Don’t accuse or character-assassinate your partner – you don’t want to be a verbal hitman. Example: avoid saying “You’re selfish/ lazy/inconsiderate/irresponsible/cold.” If it’s about washing the dishes, taking out the trash or fetching the kids at school say it. Don’t make a long story about the good ol' “facts” of the matter. This may spark an argument because your partner might counter with “that’s not true”. The fact of the matter is, this isn’t Boston Legal and you’re not going to win this one, no matter how many episodes have convinced you otherwise. Lastly, don’t exaggerate, dramatise or generalise. Avoid words like “always” or “never”. Don’t say: “We never have sex anymore”, or, “You come home late every night” if it’s not literally true.
Thefirst sixrules applyto the onewho has the problem (the speaker),but now comesthedifficultpartfortheonewho needs to receivethe message. It’s easyto be agoodlistener whenthe accusedin the caseisn’tyou. If you are atthe receiving endof“fight club”, you needto breathedeeply, relaxandreally hear your partner. Research fromthe Universityof California-Berkeley,foundthatif you shut downemotionallyduringconflict byhardly saying anythingor avoiding eye contact, youaremorelikelyto develop astiff neck,backacheand overall muscletension. However,don’t defend,explain, justify or minimise (or launch acounterattack).Any attemptto state your side of the storywill onlyresult in the speakerfeelingunheardand invalidated.Thisiswhen theywill stack upmore “facts”to provetheir case, exaggerate, getfrustrated,shout, cry, swear, stormout – younameit.Andthe original issue l . Ifyo eonly ngtosayto tlearning feelings. “fact”
BE DIRECT, SIMPLE & NEUTRAL
R U L E #5 & #6
YOU’RE NOT A MIND READER (Focus On Your Own Feelings)
These two rules go hand in hand. t you’ve announced the topi partner how you feel abou hand. Don’t tell them how feel or think. This applies to “you don’t care about my fe The trick is to express yo in such a way that you don’t or accuse your partner. Rathe saying “You hurt me”, say, “I fe when you…” You need to learn emotionally non-violent language which means not using words tha imply an accusation. Don’t use words that make you a victim because that makes your partner responsible for your feelings and as an adult you always need to assume responsibility for your own feelings. So, avoid sentences like, “You make me angry”, or, “You don’t make me feel attractive.” Also, avoid words like angry or irritated. Anger is a cover-up for a primary emotion like fear or sadness. This is especially true for men as it’s been shown that anger is often the only emotion that is socially acceptable for men to show. Focus
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ZA Sept/Oct 2020
LISTEN!
SIAMESE FIGHTING FISH ARE KNOWN TO BE HIGHLY TERRITORIAL.
ith the real n neath the anger or the ent before you make your “fight club” appointment. The key is to try to communicate your feelings in a way that your partner is able to empathise with you, but don’t play the martyr.
ofthesituationtounderstan n irfe feelings. Hearingandunderstanding ethefirstparts oflistening,thesecondpartistocommunicate thatyouunderstandbecauseit’snouse understandingifyourpartnerdoesn’tfeeland experienceyourunderstanding. Use the technique of mirroringyou partner’sfeelings:repeat whatyou hear ur partnersay, using yourownwords.You co evenelaboratea little onwhatyou heard to help them feelfully understood and validated. Carryonmirroringuntil your partner indicatesthat they feel satisfiedyou have fully receivedthemessage. Pay attentionto their body languageand facialexpressions,which may change,and relax.As a listenerthat means you’vedone yourpart and canmoveonto thenextstep.
R U L E #8
CONCENTRATE ON SOLUTIONS This is another reason the speaker needs to prepare – if you don’t think about it beforehand it’s impossible to formulate fair and realistic behaviour change requests. Avoid negative, vague, impossible or unrealistic requests. (Having sex five times a day probably isn’t going to happen.) Think carefully about your requests prior to your fight club session and what really makes a difference to you. Remember these are requests, not demands and it could be a good idea to present your partner with a list of solutions to your problem they can choose from. If you’re the listener, you’re free to grant your partner’s requests or not and you don’t need to provide reasons for the requests that you refuse. It’s important to not only listen carefully but creatively, too, meaning you get the drift of what they are requesting so that you can think of other things you might be able to do. Even if you aren’t fully satisfied, say thank you and hug it out. A study in PLOS found that hugs can help you cope with conflict. And keep it clean: researchers from the University of Michigan found that a certain argument style is an indicator of potential relationship troubles down the road. If one partner is trying to come up with solutions while the other withdraws or leaves the fight altogether, this can lead to the argument going unresolved and feelings of lingering anger and dissatisfaction. The whole point of having a “fight club” appointment is to reach a resolution without ending up in a shouting match. Ultimately just like the movie, you’re really only hurting yourself if you’re trying to hurt your partner. Welcome to Fight Club.
GETTY GALLO
R U L E #4
LIFE AND ANOTHER THING!
The Buzz List
PHOTOGRAPHS SUPPLIED
KELLEIGH KOREVAAR RECOMMENDS…
A E RO P R E S S G O I’m one of those people who would rather buy a cup of coffee at the café downstairs at work than invest in some trendy coffee contraption and make it myself. You could blame the particularly bad experience with the decades-old office French press that left me with a steaming cup of grainy coffee more akin to a muddy swamp. So I was really impressed by how simple the Aeropess Go is (once you read the instructions). If you want to brew the perfect cuppa, wherever you are, this is the go-to contraption. It’s a real upgrade on their flagship offering, now including a 440ml mug and a lid. And once you’re done, you just pack the entire thing back into the mug. Best part? It’s silky smooth and without a coffee grain in sight. R755, takealot.com
ROBERT CILLIERS RECOMMENDS…
MEGAN FLEMMIT RECOMMENDS…
WAC AC O N A N O P R E S S O This versatile espresso machine is perfect for the on-the-go coffee lover. Using a hand-pump system, the portable espresso machine reaches an output pressure of 18bars. It’s compact, light and simple to use once you get the hang of it. The water tank holds up to 80ml – just the right amount to enjoy a good quality cup of espresso. Bonus: it comes with a detachable cup for even more convenience. Tip: The Nanopresso works best with finely ground coffee. R1 279, capecoffeebeans.co.za
LIGHT Woolworths Breakfast Blend 100% Arabica Ground Coffee One sip of this and you’ll taste toast slathered in a more-ish marmalade (or the citrus dropkick you need to jumpstart your engine after a night out). R105 for 500g, Woolworths
MEDIUM For The Blind Mocha Java Blend This medium roast is a smooth, sweet, fullbodied breakfast coffee – savour slowly with your morning meal. R59 for 250g, Checkers
MEDIUM-DARK Foreign Ground Blended Origin Coffee: Bravo Signature Blend You’ll taste milk chocolate deepening to smooth dark chocolate/cocoa. No bitterness at all; no acidity. It’s delicious. R65 for 250g, Checkers
MEDIUM/DARK KIERAN LEGG RECOMMENDS…
NESPRESSO INISSIA Pod coffee makers tend to brew up watered-down slop that misses the mark on all the important metrics – think: taste, caffeine levels and aroma. But the Inissia is a compact device that makes a surprisingly good cuppa. Slot in a pod and top up the water levels and you’ll have a ready-to-drink mug of the good stuff in just 25 seconds. The best part: there are countless companies creating their own pods, so you’ll still be able to sip on your favourite single origin gourmet varietals. The flavour won’t ever be as rich as traditional methods, but then again, convenience does come at a cost. From R1 450, takealot.com
LIGHT
H A R I O V 6 0 P O U R- OV E R C O F F E E D R I P P E R Usually, instant coffee is just fine for me. That’s why something as simple as the V60 is perfect. Place it on top of a mug and pop a filter in the cup, then spoon in ground coffee and add water. Once the water has dripped through, you have coffee that’s just as easy to make as instant but tastes a whole lot better. It’s essentially filter coffee without the counter-topdominating machine, electricity and hefty price tag. It works especially well with high-quality, single-origin coffee. R149, capecoffeebeans.co.za
MEDIUM
D E LO N G H I P R I M A D O N N A B E A N TO C U P M AC H I N E I’ve always thought of myself as pretty down to earth, but this machine turned me into a coffee snob. When you’ve grown accustomed to freshly-ground coffee, there’s just no going back to instant. It’s extremely simple to set up if you get over yourself and open the manual. And once it’s up and running, using it is just way too easy. Pour the beans in the top (quality beans, now – you didn’t just splash out on a fancy coffee machine only to be snoep with your beans), top up the water and press a button. Yes, that’s it. You can customise strength, grind, temperature and choose between a long cup and an espresso. You can even use ground coffee… although, why would you? There’s also an attachment for frothing milk, but when the coffee is this good, give it to me straight up and strong. Is it worth the price? Every. Single. Cent. R12 000, takealot.com
The Roast of The Year
MEDIUM DARK
WANITA NICOL RECOMMENDS…
MH PRESENTS:
Terbodore Dutch Chocolate Filter Coffee Blend Chocolate flavouring is added to 100% Arabica beans to give it a rich, full coffee flavour. It’s a guilt-free treat. R80 for 250g, Pick n Pay
DARK House of Coffees Dark & Delicious Ground This is for the real coffee connoisseur, coming in at a 10 in intensity. This brand is a crowd favourite for a reason. R110 for 500g, Pick n Pay
DARK
COFFEE LOVERS TAKE THEIR BEANS ONE WAY: SERIOUSLY. OUR STAFF SELECTED THEIR FAVOURITE COFFEE PRODUCTS AND THEN PICKED A BAG OF BEANS THEY LOVED. THE RESULT? WE ASSEMBLED THE ULTIMATE CAFFEINE DREAM TEAM. / BY KELLEIGH KOREVAAR
MH.CO.ZA Sept/Oct 2020 57
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STYLE
Jackets For Every Occasion Keep Time With Classic Steel 2020’s Best In Grooming
COMPILED BY AZEEZ JACOBS
LIGHT &
STORMY
The weather this time of year is seriously UNPREDICTABLE. Handle whatever nature throws your way with these killer SPRING JACKETS.
THE SUPERCHARGED SPORTS BLAZER
STYLING: TED STAFFORD
Wrinkle-resistant and stretchy, this Calvin Klein two-button can bounce from Monday’s 9am meeting to Friday’s happy hour without a crease in sight. Jacket by Calvin Klein (Country Road and Zara also have great options); track jacket by Polo Ralph Lauren; pants by G-Star Raw; sneakers by Nike; watch by Audemars Piguet.
MH.CO.ZA Sept/Oct 2020 59
THE PACKABLE, CRUSHABLE, UNKILLABLE WINDBREAKER One hundred percent nylon yet super breathable, this ultralight Nike jacket is made to travel – and it won’t wrinkle when you scrunch it up in your carry-on.
STILLS SUPPLIED
Packable jacket by Nike ACG; shirt by Calvin Klein; jeans by Diesel.
MORE GREAT SPRING JACKETS! 60 MH.CO.ZA Sept/Oct 2020
THE ULTIMATE ACTIVEWEAR
UPGRADED ANORAK
When you need extra performance, opt for wicking fabrics in sleek shapes to help improve performance in the gym or on the road. Bonus: your look stays streamlined and bold. Own The Run Jacket R1 099 adidas.co.za
This cool, indie-style zip-through hooded anorak is lightweight and breathable. The retro colour palette will bring your casual wardrobe back to life. Marina Windbreaker R1 699 levi.co.za
STYLE
FAST LOOKS
F9’s Tyrese Gibson on looking fresh and sharp. TYRESE GIBSON has a lot going
THE CAN’T-MISS, ALL-WEATHER PARKA With a detachable hood and inner vest, Lacoste’s water-resistant parka is a combination threein-one jacket, ideal for when you’re not sure where you’re going but you’re excited as hell. Water-resistant jacket by Lacoste (Superbalist and Markham also have great options); cardigan sweater by Michael Kors; T-shirt by John Elliott; pants by Citizens of Humanity; sneakers by Adidas Originals.
THE NEW WORK DAY UNIFORM
THE REVERSIBLE MAC
Make a sartorial statement at the airport or the boardroom, come rain or shine. It’s fully lined and boasts a distinct sheen that’s water and wind resistant. Unstructured Travel Blazer R1 399 Studio W at woolworths.co.za
This coat delivers twice the bang for your buck. One side is printed in a timeless houndstooth, while the other is solid beige, ideal for days when you want to fly under the radar. R2 599 zara.com
on – and not just with his bold, bright style. He’s got the ninth installment of Fast & Furious (and his sixth in the saga) on the way. He’s dipping into the Marvel universe, costarring in Morbius, the upcoming comicbook adaptation about a scientist turned rabid vampire. Offscreen, Gibson still tours as a musician and is working on a follow-up album to 2015’s Black Rose. And he keeps himself busy on social media, posting motivational messages for his 40 million followers. Splitting his time between LA and Atlanta, the 41-year-old says his clothes are a reflection of the moment and largely depend on his mood. That could swing from casual sports jackets and slacks to super-relaxed tracksuit tops and bottoms. Before he was famous, Gibson admits, he didn’t know what worked for him, but with the success of his 1998 debut album (Tyrese) and his first Fast & Furious appearance, he had much more to choose from. “When you go from living in the ghetto to finally making money, you want to go to Louis Vuitton and Gucci and spend a whole lot of money on bullshit,” he says. These days the actor’s taste is less about flashy brands and more about versatility: what fits and moves well, what’s comfortable and fresh. “I’d rather wear a great-fitting regular suit from a brand no one’s heard of than put on a Tom Ford suit,” says Gibson. “I’m a simple guy.” — Josh Ocampo MH.CO.ZA Sept/Oct 2020 61
STYLE START WITH THIS GUY Steel has never looked so sharp. This stylish Seiko diver’s watch is as durable as it is refined, built with a spring-drive movement for precision in harsh conditions and a silicone band for casual comfort.
E V A S TIME
for t o l f e l o o n o a wh d a to d n t e ’ p n s s o e t at do time h t t a h e c r t g ics a s a w s t a o w l e c n l n y e l ilt na ab ste u o b b s o y s e r e s e l p n o s n o p ’ i m Now e pur se sta r e a h t t a f h o t e d rigs try on e , r i d p a s e iven. t n r s i d n y I e . r c a u n t o i a y form r e and mil p d n a
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PHOTOGRAPHS BY JEFFREY WESTBROOK
PROP STYLING: MEGUMI EMOTO/ANDERSON HOPKINS
Seiko Prospex watch R8 499 Treger Group
STYLE 1
S TE E L W O H S TH E
3
2 4
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THE ALL-ROUND CLASSICS If you haven’t owned a watch before, start with steel and never look back. Lightweight, hard to scratch and totally resilient, steel is the ideal material for a sports watch, able to endure any rugged condition. Even better, it’s also water resistant, so it’s a lot less likely to rust over a lifetime of deep dives and boat rides. 01/ HydroConquest diver’s watch R22 400 arthurkaplan.co.za 02/ Zenith El Primero A364 Revival Watch POR BHH Boutique 03/ Series 800 watch POR Movado.com 04/ Milano XL watch POR Timex.com 05/ Aquaracer watch R31 500 TAG Heuer Boutiques
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GROOMING
20
20
AWARDS
2020 GROOMING AWARDS ADDITIONAL WORDS BY GARRETT MUNCE
MH picks the best products for the job, the planet and your health.
ORGANIC, NATURAL AND NONTOXIC usedtobeanichesection
ofthegroomingproductsaisle–ahippieoutpostforpatchouli deodorantsandpeppermint-oilsoaps.Then,slowly,organic, naturalandnontoxictookoverthewomen’saisle,andnowthose kindsofproductsarearrivinginfullforceinthemen’ssection. Andwhywouldn’tthey?They’rebetterforyourbodythanwhatever isinyourbathroom,and(bonuspoints!)they’reusuallygoodfor BY AZEEZ JACOBS
theenvironment,too.Noneofthiswouldmatter, though, if they didn’twork,soforthisyear’sGroomingAwards, we put hundreds of productstothetest.Fromnew“clean”brands to old-school classics, wefoundthebestgroomingstuffthatalsohappens to be the best for youandmaybetheenvironment.Lookforthe Green Leaf icon next tothemosteco-friendlyproducts,anduseour recommendations tomakelookinggoodandstayingcleanabreeze. P H O T O G R A P H S : JAMES GARAGHTY
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S H AV E BEST SHAVING CREAM The rich and refreshing texture of this shaving cream with its iconic Colonia fragrance offers maximum hydration and helps lift whiskers to offer an excellent razor glide. Infused with pomegranate seed oil, basil extract, lemon oil and hyaluronic acid to reduce razor burn and irritation. Acqua Di Parma Barbiere Soft Shaving Cream R799 skins.co.za
BEST RAZOR Slice through stubble with this bespoke double-edge safety razor. The epitome of traditional shaving instruments, this precision engineered double-edge razor is the height of luxury. Bluebeards Revenge Double Edge Razor R850 takealot.com
SCHWARZKOPF MEN ARGININE SHAMPOO Repair fragile ha air with a triple action performance shampoo. The anti-fall powered formula with arginine effectively activates growth and rejuvenatess your hair. R48 takealot.com
LAAMELLE C ORRECTIVES H A + SERUM This serum delivers a unique d th hree-prong approach for la asting skin hydration – it replenishes, stimulates and preserves hyaluronic acid levels within the skin. Suitable for dry, sensitive, early and mature ageing skin. R680 dermastore.co.za
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ACQUA DI PARMA BARBIERE BEARD STYLING GREAM Step up your beard game with a styling cream that helps tame flyaway hairs and hold your beard’s shape all day, without product build-up all over your chin. The earthy scent smells like a fancy cologne but won’t overpower the actual cologne you’re wearing. R799 skins.co.za
PHILIPS ONEBLADE The OneBlade is a revolutionary new hybrid styler that can trim, shave and create clean lines and edges, on any length of facial hair. Forget about using multiple steps and tools. OneBlade does it all. R648 takealot.com
WOOLWORTHS MEN SHOWER FOAM You know the rich, luxe feeling of shaving foam when you shave? Now imagine that all over. Thanks to a subtle basil and lime scent, your skin will feel clean and moisturised after your shower. R90 woowlorths.co.za
FAITHFUL TO NATURE KONJAC SPONGE Made using 100% plant-based fibres that are completely biodegradable, it removes dead skin cells and impurities. Just soak the sponge in hot water until it softens, add your facewash and glide the sponge across your face using small, circular motions. R99 faithful-to-nature.co.za
BEST SHAVING GEL Shaving without irritation is possible thanks to this vegan shaving gel that’s gentle on the skin and perfect for a close shave. Enriched with vitamin E, it has moisturising properties to calm and hydrate the skin. Basil & Lime Men’s AntiIrritation Shaving Gel R85 woolworths.co.za
BEST BEARD OIL Soften your beard and give it overall moisture with this vegan beard oil that contains vitamin E, olive, sunflower and grape seed oils to condition the beard and skin for a soft finish. Beard Oil R90 woolworths.co.za
BEST SHAVE OIL Shave oil is a game-changer. It acts as a lubricant, softening skin and lifting up hair, so your razor can cut the hair right at the follicle. Apply two drops on your face and neck, and massage gently before shaving. Sorbet Man PreShave Oil R165 clicks.co.za
Products tagged with a green leaf incorporate sustainable and ecofriendly practices in their production.
GROOMING 20
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AWARDS
COACH BLUE EDT A cleaner version of the original Coach, it has an aquatic-aromatic scent, with exhilarating notes of citrus fruit, black pepper and woods to create a striking, fresh smell. R1 355 woowlorths.co.za
GUCCI MEMOIRE D’UNE ODEUR Gucci’s blend of Roman chamomile, musk and sandalwood makes this fragrance luxurious, airy, transparent and easy to wear. R2 225 edgars.co.za
CK EVERYONE EDT Every guy knows CK One. The latest version features ginger and orange essential oil for a clean finish, using 79% natural ingredients and ignoring traditional signifiers of gender. R1 050 clicks.co.za
DOLCE & GABBANA K EDT This regal scent is a celebration of Italy. Blood orange, Sicilian lemon, grapefruit and juniper give it freshness, while clary sage and a kick of spicy pimento essence add an uplifting effect. R1 795 woolworths.co.za
BLUE DE CHANEL EDP Scents get richer and more complex as they get “older” – like you, hopefully. The EDP parfum version of this warm, spicy classic has even more depth. Citrus and mint bring a burst of freshness layered with woody green notes. R2 360 woolworths.co.za
CREED AVENTUS COLOGNE Launched in 2010, Aventus has become the House of Creed’s most acclaimed men’s fragrance to date. Fast forward to the present day and Aventus Cologne is a much fresher, urban take on the original legendary scent, earning approval from the MH edit ki a ditors. R6 299 skins.co.za
MONTBLANC EXPLORER Bergamot from Italy, vetiver from Haiti, and patchouli from Indonesia create this woody aromatic scent that begins with a fresh citrusy burst of excitement, and settles into a warm intoxicating musky aroma. R1 599 woolworths.co.za
GENTLEMAN GIVENCHY BOISÉE A powerful mix of fiery woods offset with soft, powdery iris. This sophisticated floral, woody and spicy scent is particularly good for evenings. R1 965 Selected Retailers
GROOMING FOR GOOD There was a time, not too long ago, when the idea of metal straws and linen tote bags being commonplace might’ve seemed like a tree hugger’s fantasy. Now, we’re turning to these ecofriendly alternatives out of necessity, as more and more countries wage war against plastic waste. Plastic packaging, like shampoo bottles and deodorant containers, makes up about 40 percent of all plastic usage, which is a lot. One way you can help is to put your empty bottles in the recycling bin instead of the trash. (Pro tip: rinse them out first to make it more likely they’ll actually get recycled.) Another way is to look for products that come in glass, paper or aluminum packaging, which is recycled more often than plastic. Bonus points if you go for refillable options.
BEST SUNSCREEN The water-resistant formula prevents damaging effects of UV rays on the skin, including sunburn and premature skin ageing, and the anti-stain formula helps wash out UV filter induced stains. Nivea Sun Protect & Moisture Sun Lotion SPF50+ Sunscreen R190 dischem. co.za
BEST ANTIPERSPIRANT Antiperspirant Deodorant Cream Stick is a clinical strength antiperspirant deodorant that offers 96-hour protection against sweat and body odour – unbeatable in long sessions at the gym. Shield Men Ultra Fresh Cream Stick R55 Dischem. co.za
BEST BODY LOTION Packed with ProMoist, consisting of glycerine, omega oils and vitamins E and A – all vital to moisture retention and keeping skin smooth to the touch. Clere For Men Active Body Lotion R24 clicks. co.za
BEST BAR SOAP This bar is best for your face, but here’s a secret: you can use it all over your body, too, especially if you have sensitive skin. It contains gentle moisturising ing i gredients that ydrate and clean hy skin without over sttripping it. Cetaphil G Gentle Cleansing Bar R140 clicks.co.za
B EST BODY WASH A vibrant, la aidback ev veryday hair and body wash with a tropical twist and a sandy suede base for post-gym freshness. Superdry Men’s Hair & Body Wash R93 clicks.co.za BEST BODY SPRAY An invigorating combination of eucalyptus, spearmint and rosemary create a scent that’s perfect as a refreshing body spray following a shower, or as a lightweight fragrance throughout the day. Jack Black R850 absoluteskin. co.za BEST ALUMINUM MFREE DEODORANNT A natural, aluminum mfree, vegan an deodorant featuring Turbo aroma, it glides on easily and provides all-day odour protection. Jack Black Pit CTRL AluminumFree Deodorant R390 takealot.com
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GROOMING BEST STYLING CREAM A dollop the size of a R1 coin provides shape and texture to all lengths of hair without making it look shellacked or stiff. The effect is natural and relaxed without seeming like you tried too hard. Axe Natural Styling Cream R100 clicks.co.za BEST POMADE A flexible pomade for mediumhold looks, free from artificial waxes and artificial colourant. Mouldable but holds styles in place. Authentic Beauty Concept Solid Pomade R410, showsalon.co.za
BEST SHAMPOO One way to avoid the plastic-packaging problem is to get rid of it completely. We love this soap-free shampoo bar because it cleans just as well as traditional shampoo and leaves the hair feeling soft, without the plastic waste. Zero Bar R75 zerobar.co.za
What does it actually mean for a product to say it’s nontoxic or 100 percent compostable? And what the hell are all these sulfate things that people want to be free of? Use this decoder to help find out what’s really in your shampoo, soap, and body wash. ORGANIC, NON-TOXIC, CLEAN
BEST CONDITIONER This earth-friendly hair conditioner contains 11 different natural oils and spices from the Islands of East India. Coconut oil and soy protein help strengthen damaged or normal hair while leaving no toxic residue on the scalp. Earthsap Hair Conditioner R82 wellnesswarehouse.com
BEST ANTI-DANDRUFF SHAMPOO This anti-dandruff shampoo targets the direct cause of dandruff and effectively removes all residues from hair and scalp. The formula is enriched with bamboo extract and strengthens the hair from the roots onwards. NIVEA Men Anti-Dandruff Shampoo R55 takealot.com
SELF-CARE S TA N D O U T S
Some grooming products are as much about how they make you feel as how they make you look. In the interest of self-care, theses winners took our grooming routines from utilitarian to swanky.
NUXE MICRO-EXFOLIATING CLEANSING MASK This creamy mask with a botanical scent offers an ideal organic face scrub with a double exfoliating action (apricot kernel powder and 100% botanical salicylic acid) to cleanse, purify and refine the skin’s texture. R495 woolworths.co.za
FUJI GREEN TEA BODY SCRUB You probably don’t think about putting a scrub all over your body. Here’s the thing – just as you exfoliate your face to rid it of dead skin cells and dirt and grime build-up, your body will appreciate the same treatment. Enjoy! R215 thebodyshop.co.za
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LABEL DECODER!
While USDA organic means something – certified foods must contain at least 95 percent organic ingredients – cosmetic brands can use the term without any kind of certification. ‘Clean’ is equally nebulous. ‘Nontoxic’ generally means a product is free from ingredients that are known to be harmful to people or the environment. These terms may indicate a commitment to using safe ingredients and a marketing spin to appeal to woke consumers. SULFATE-FREE Sulfates are cleansing agents that create lather in liquids like shampoos. If you have a sensitive scalp, you might avoid them, as sulfates may cause dryness or irritation. (At one point in time, there were rumors that sulfates could even cause cancer, but those have been debunked by researchers.) PCR (POST CONSUMER RECYCLED) PLASTIC This means the container is made from that rare kind of plastic that was actually used, recycled, and turned into the container that you see in front of you. A percentage on a label means a portion of the product was made from this material. BIODEGRADABLE To use the term biodegradable, items must break down naturally within a year. Still, certain biodegradable ingredients may decompose into harmful contaminants that seep into their surrounding environments.
MATIS REPONSE HOMME DAILY EXFOLIATING FACE GEL This dual-action blue gel reduces shine, evens skin tone and minimises appearance of pores. The exfoliating wash will leave your skin feeling fresh. Use daily for oily skin, and once a week for dry skin. R550 twincare.co.za
COMPOSTABLE As is the case with biodegradable products, compostable items break down naturally. The catch is that they often require industrial composting systems to degrade – meaning they’re not the kind you can throw on your backyard compost pile and expect similar results from, though it doesn’t always say as much on the label.
GROOMING 20
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AWARDS
BEST ACNE PRODUCT Patchy, oily skin? You’ve found the solution. This hydrator contains a purifying sebo regulator which reduces redness and breakouts. Acne Solutions Mattifying Hydrator R140 dischem.co.za
BEST MOISTURISER Hydrates the entire face, leaving the skin moisturised, even under the beard, for 8 hours. It absorbs quickly with no sticky sensation and leaves no residue on the beard. Facial hair is soft and smooth. Bleu De Chanel 2-in-1 Moisturiser R985 woolworths.co.za
BEST FACE SUNSCREEN Wearing mineral sunscreen on your body is one thing, but how it feels on your face is another. This clean-ingredient formula contains zinc to help protect your face from UV rays but is non-greasy and contains rice starch to help soak up excess oil. Ren Clean Screen Mineral Sunscreen R695 clicks.co.za
BEST CLEANSER The natural blend of plant-derived extracts and lactic acid effectively cleanses and removes impurities, but we like it because of the soapfree liquid that turns into a generous, airy foam. PH Formula FOAM Cleanse R575 phformula. africa
BEST FACE SCRUB The vegan exfoliant is made with detoxifying charcoal. Charcoal helps draw out oil and dirt, and the blend of vitamin E and cucumber extracts helps to leave the skin feeling fresh, with a clear looking complexion. Charcoal Face Scrub R80 woolworths.co.za
BEST ANTI-AGEING MOISTURISER A skin-calming and redness reduction therapy recommended for irritated, sensitive and red skin areas. Additionally, an effective aftershave gel and moisturiser. Ageless Active Gel R1 740 optiphi.com
TEETH BEST TOOTHBRUSH It features a biodegradable bamboo comfort grip and recyclable bristles made entirely from castor bean oil. An environmentally friendly way to polish those pearlywhites. Bamboo toothbrush R40 faithful-to-nature.co.za
BEST TOOTHPASTE This fluoride-free toothpaste contains bamboo and green tea extracts, as well as calcium carbonate and diatomaceous earth to effectively remove plaque, freshen breath and brighten teeth. Woobamboo Toothpaste Sweet Cinnamon R98 clicks.co.za
PHOTOGRAPHS BY JAMES GARAGHTY
BEST MOUTHWASH Helps whiten teeth and instantly freshens breath. Activated charcoal is also highly absorbent, which can help remove bacteria, plaque and germs. White Glo Oral care Charcoal Detox Mouthwash R76 clicks.co.za
BEST FLOSS Did you ever stop to think what happens to those strings of plastic after you’re done with them? Nothing. They aren’t recyclable and end up taking forever to decompose in landfills. Replace yours with this natural silk floss, and clean between your teeth assured that your tool of choice will decompose naturally and make the world a cleaner place. WooBamboo Eco-Friendly Silk Dental Floss R120 faithful-to-nature.co.za
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UPG
Upgrade Your Business Plan Get Ahead Of The Curve Save Money (And Time)
COMPILED BY KIERAN LEGG
When the pandemic hit SA, local businesses were given a brutal ultimatum: adapt or die. Here’s how these companies flipped the script to survive (and thrive) in the face of an unprecedented crisis. / WORDS BY KIERAN LEGG
Make The Switch
L
ockdown has throttled the SA economy. There’s no way around it: oncethriving industries have been gutted by the coronavirus’s relentless spread, and quarantine’s heavy-handed restrictions have delivered the final blow. With restaurants, tech startups, and major companies shuttering in the wake of the disease’s warpath, there are a few enterprises that have managed to stay standing. Their secret: creative thinking and quick implementation. “COVID-19 has, in the space of a few weeks, accelerated the e-commerce adoption curve in SA by several years,” says Bottles App co-CEO and co-founder Vincent Viviers. There is a life raft, but you need to swim fast to snag a spot onboard.
The Muscle
For Chris Oman, otherwise known as Coach Chris, the goal has always been to make sure he can keep paying his staff. The Head Coach and GM at Cape CrossFit hasn’t had to retrench anyone, and it’s testament to how the brand has been able to adapt to South Africa’s new rules of engagement. But to keep his staff employed, he had to keep the business afloat. And to do that, he needed to give customers a “value proposition” that could stack up (or at least come close) to the experience of training at a Box. No easy task. Oman and his team were prepped for SA going into quarantine. They’d been keeping close tabs on what was happening in the UK and the US, and made the decision to close their gyms early when it was clear COVID-19 was going to spread like wildfire. His approach: “We are in essence a coaching business and not just a gym where you swipe your card and train alone,” he says. “So, it was natural to set up a system that would allow our members to get the same level of coaching.” It wasn’t just online coaching; each member was assigned their own personal Cape CrossFit coach who
would be their direct line of contact (and support) while working out at home. The gyms also had another challenge. Their equipment was going to sit and gather dust. So, instead, they rented out kettlebells, rowers, plyo boxes – you name it – to make sure their clients were kitted out. While the initial reception was good, it wasn’t the hit they’d hoped for. Many regulars were expecting lockdown to lift soon and were content to tough it out until they could hit the Boxes again. But when it was clear that quarantine would last not weeks, but months, attendance at the Zoom classes sky-rocketed. “We now have about 60-70% of our members doing these classes 3 to 6 times per week,” says Oman. “And many others are simply following our programmes in their own time.” The pandemic was a wake-up call for Chris and his team. While they’d relied on their physical workout spaces in the past, this would be a volatile strategy going forward. It’s helped spark a few big ideas, such as running their physical classes in tandem with Zoom sessions when gyms finally re-open. They’re also expanding their online presence, and realising, that in the digital space their client base isn’t just limited to guys in Cape Town, but CrossFit converts around the globe. “We’ve already picked up new clients in places like Angola,” he says. His formula for success? “Make
CRISIS MANAGEMENT
Thrive in work, life or starting your own business with this pandemic-proof advice from the guys at Bottles App: 1/ Manage Expectations “They say the customer is always right,” says co-founder Vincent Viviers. “And we couldn’t agree more. But we also need to acknowledge that most customers don’t just complain because they enjoy doing it, they usually
IN A FEW WEEKS, COVID-19 HAS ACCELERATED THE E-COMMERCE ADOPTION CURVE IN SA BY SEVERAL YEARS. sure you have a good team,” he says. “Honestly, we wouldn’t have survived half as long without the incredible hard work from our entire team.” Coaches were quick to adapt and now the desk and facility maintenance staff are prepping the boxes for social distancing and safety when lockdown eases up. “If you’re starting up in the health or fitness industry, your team is everything,” he says. “It’s something I always believed, but now, after the pandemic, it’s something I believe in more than ever before.”
The Maker
Lockdown didn’t just confine us to our homes, it also hit the brakes on our access to liquor. And, unless you were stockpiling Russian vodka since the turn of the century, most Saffers ran dry just a few weeks into quarantine. While the big distilleries were hit hard, the craft industry was crushed. The Zwakala Brewery in Limpopo, which also relied heavily on
complain when their expectations are not met.” COVID-19 put the squeeze on stock and product availability, so Viviers and his team were quick to communicate any delays. This transparent approach gave users an insight into the hurdles they had to overcome, and as a result, customers were more understanding and compassionate. 2/ Think Fast “We have been able to run projects planned to last for
weeks and months in a matter of days by speeding up decision making and cutting to the core problem we’re trying to fix,” says Viviers. The lesson: with the right plan, anything is possible. 3/ Stay Loose “In business and a world where nothing is predictable, you and your business need to be nimble if you want to survive,” says Viviers. “As Winston Churchill said: ‘Never let a good crisis go to waste’.”
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THE RIGHT FIT
Some companies adapt, other companies are ahead of the hopefully flattening curve. Earlier this year, the app Sudor was launched. The premise was simple: the app connects you with your favourite social media fitness influencers and lets you train wherever and whenever you want. “Just a year ago, the majority of the fitness industry was still offline,” says co-founder Emma Heap. “Most fitness businesses had their growth trajectories
The Team
constrained by time and space.” She knew there had to be a way to help these businesses scale and monetise their online content. At the time, she couldn’t have predicted that almost every gym in the world would have to reckon with the same question. Since COVID-19 hit, the platform has expanded to include not only the social media elite, but studios and gyms, too. (Office favourite SWEAT 1000 is among the latest to join the app.) The
“For us? It was a case of adapt or die,” says Vincent Viviers, co-CEO and co-founder of Bottles App. When your business is built around delivering brewskis and vino to Saffers’ front doors, a nationwide alcohol ban isn’t just a liability, it’s a death sentence. Viviers and co-CEO/co-founder Enrico Ferigolli had one thing on their minds: pivot, pivot, pivot. “Our first priority, as always, was the livelihood of our existing employees,” says Vincent. Fortunately, the company had partnered with Pick n Pay Liquor back in 2018 as part of their mission to scale their business and beverage delivery. By the time COVID-19 shattered social (and drinking) norms, they were working with 50 different Pick n Pay Liquor stores. “When it was announced that selling alcohol was prohibited during lockdown, it made sense for us and Pick n Pay to start delivering grocery essentials,” adds Ferigolli. The objective: let people stay safe in their homes while still giving them access to bread, canned foods, detergent, you name it. Instead of dreading the shift, Viviers and Ferigolli relished the challenge – “We were excited.” The plan: they had to execute in a matter of days. That meant switching their supply lines, recalibrating the app, and broadcasting the news that they were in
pandemic has been hard on local businesses, but Sudor provides a lifeline to gyms while capitalising on its unique position. “It’s been exciting seeing the changes in the fitness industry accelerate, and we’ve been able to adapt to these changes in a quick and nimble way.” Their recipe for success: “Keep an open mind, and be ready to adapt to new information. If the world changes, make sure you are ready and able to move with it.”
business. Some of the most crucial tweaks involved defining and then refining the right mix of essential groceries someone would want from a same-day delivery service. It was a true exercise of getting in the head of the customer to ensure their needs were met. The pair also had to train their drivers on the nuances of contactless delivery. The switch was a hit; but it wasn’t seamless. Their volume of orders trebled in just a few days and that put pressure on their 50 partner stores. They had to train more staff on their system, but travel restrictions meant they couldn’t visit the stores. Again, it was “adapt or die” and the pair devised plans to train teams remotely, enabling them to meet the increasing demand for deliveries. The business owners, and their staff, have worked around the clock since lockdown began, but their creative thinking and unwavering work ethic has paid off: they haven’t just survived, they’ve grown. The challenge, and the process of kicking its ass, has reshaped their growth strategy going forward. The pandemic has catalysed an appetite for ondemand food and liquor that won’t be going away when COVID-19 ends its extended stay. Bottles App is proof that if you’re in the right place at the right time, and willing to go the extra mile to leverage the strengths of your position, you can turn a seemingly losing battle into a big win.
GETTY/GALLO
a steady influx of tourists, had to shut down its restaurant and tasting room. “We have been affected badly,” says head brewer Luca Tooley. Overnight, they went from a thriving brewery to brewers on the brink. Lockdown called for creative thinking and the team started brainstorming. First, they began making and selling hand sanitiser. Next, the brewery shifted its production to churning out alcohol-free ginger beer. Each idea was a moment of inspiration, admits Tooley. It could be from his business partner, his wife or the bartender; the floor was open. But the pressure wasn’t just to generate solid concepts, it was to execute those concepts in an instant. There was no research and development, no trial and error; if it sounded good, they jumped. It’s the type of agility more and more businesses are adopting in the wake of the pandemic. It was one of these moments of inspiration that led to the company producing beer brewing mixes. These kits feature all the ingredients required to brew your own ginger beer at home. “Within two weeks the product and recipe were ready to be manufactured,” he says. While these solutions keep the lights on, Tooley is already thinking about the future. The alcohol ban – fingers crossed – will one day be lifted, and there will be a renewed demand for craft and commercial alike. “We’ve been producing craft beer on a smaller scale, and also focusing on whisky production that we have been maturing in barrels for future use,” he says. The pandemic hasn’t put a dent in his aspirations. “We still envision our brand becoming a household name in SA and abroad,” he says. “That’s been the goal from the start.” But the focus has shifted, slightly; the company plans to diversify its business in the liquor sector and beverage market to mitigate losses down the line (see: COVID two-pointoh). “If we had relied purely on beer sales during the pandemic,” he admits. “We’d be done.”
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THE
WEALTH REPORT
SEPTEMBER/OCTOBER Raise money-savvy kids, pump yourself up and save your cash for the good stuff with our MH-certified research and expert advice.
3
TALK YOURSELF INTO IT
saving less because we only see what others are spending – and not what they’re stashing in the piggy bank. (And social media is only making things worse.) Meet your best mate in person, and you may notice him sipping a cheap beer or rocking threadbare sweatpants (no judgment!). But online, it’s a highlight reel of expensive restaurants and exotic locales. Your play: it’s those savings that make the highlight reels possible. Try hold off on the impulse buys for something worth sharing.
1
THE BUYER’S BIAS Can’t stop spending? Time to stop scrolling. A recent study by professors at the University of Toronto and University of California revealed that our spending habits are influenced by something known as visibility bias. Essentially, we’re spending more and
It’s been a tough lockdown. And if you’ve started talking to yourself, well, we don’t blame you. In fact, research may even encourage you to keep going. According to a study authored by Ethan Kross, a professor of psychology at the University of Michigan, participants who spoke to themselves in the second or third person, felt less anxious while performing tasks. (Others also rated their performances better overall). Kross says the strength of self-talk comes from “selfdistancing”, which means focusing on yourself from the perspective of a third person. Instead of, “I’ve got this”, say “You’ve got this”.
4
TIME IS MONEY
That sleek new LED TV, an over-priced and impractical backpack, your third drone; buying things feels good, but that moment of happiness might not be worth the dent in your bank balance. According to a study published in the Proceedings of the National Academy of Sciences, if you want to buy happiness, start by buying time. Researchers surveyed over 6 000 individuals as part of a massive study looking at how our spending habits impact our emotional wellbeing. Participants were asked how much money they spent each month to pawn off unwanted tasks to someone else (think: cleaners, getting takeaways, hiring a nanny – anything that frees up time). Respondents were also asked to rank their level of happiness on a 10-point satisfaction “ladder”. The result: those who spent money to free up time reported being at least one “rung” higher up on the ladder than those cluttering up their homes.
5
CHILD’S PLAY TAG TEAM YOUR STRESS
orking from home may e saved us from the ed commute (and ffice canteen’s que onable menu), but it as also blu the lines betwee work and play, ing us owhere he s
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too much. If you’ve already tried regular exercise, meditation, deep sleep and healthy eating to curb the anxiety but still feel like you’re on the cusp of burning out, it’s time to pair up and bust stress as a team. According to new research from Utrecht University in the Netherlands, we might el less stressed
when we cooperate with friends to complete tasks. This does come with a few caveats. Firstly, this study looked at the social activity of long-tailed macaques. Secondly, yes, those are monkeys. But the authors argue there are lessons here: as social creatures, humans could benefit from the tag team experience, too.
Good money habits are hard to learn, but they’re even harder to teach. While you could swap out the little one’s copy of The Very Hungry Caterpillar for The Alchemy of Finance, the tyke doesn’t have the grit or determination to make it through the chapter on “Reflexivity in the Currency Market” before nap time. Break out the iPad, uninstall Angry Birds, and set them up with Nestlums. This app is designed to teach young children how to handle digital money and nurture a healthy savings account. Little creatures will guide them through the concepts of pocket money, working towards savings goals, and teach them numeracy skills through a series of engaging games. Available on iOS and Android (nestlums.io)
WORDS: KIERAN LEGG
2
MIND
Deal With Your Loss Learn To Combat Loneliness Kick Anxiety To The Curb
COMPILED BY MEGAN FLEMMIT
GRIEF ENCOUNTERS THE CORONAVIRUS PANDEMIC HAS CAUSED AN INDESCRIBABLE AMOUNT OF GRIEF. AND TO ADD INSULT TO INJURY, IT’S ALSO GONE AND UPENDED THE WAYS WE WOULD USUALLY HAVE PROCESSED OUR FEELINGS. SO WHAT DO WE DO NOW? WE ASKED EXPERTS TO SHARE THEIR TIPS FOR NAVIGATING LOSS. / BY MEGAN FLEMMIT
IF THERE’S ONE TOPIC we tend to avoid talking about, it’s grief. And yet amidst all the uncertainty of the current global health crisis, if there’s one thing we can be certain about, it’s that we’re all experiencing it right now. “Grief is a natural human response to a significant loss of a treasured person or a valued part of our life experience,” says psychiatrist Dr Barry Fortuin. We’re not just mourning the death of loved ones, but the loss of our potential futures and the lives we would have had. To make matters worse, we’re often dealing with more than one type of loss at a time. 76 MH.CO.ZA Sept/Oct 2020
Previous research on personal loss during times of broad social distress has shown how the effects can linger even after the danger has passed. A study in the journal Social Science and Medicine found that survivors of the Rwandan genocide had lingering mental health issues as a result of their traditional methods of mourning being halted during the war. A study in the journal Death Studies found that survivors of the 2004 Indian Ocean tsunami struggled with chronic grief. While the current pandemic is different to those events, it brings stressors of its own: It’s led to the death of thousands of people around the world, along with largescale unemployment. The pandemic has disrupted the way we work, the way we socialise and the way we seek comfort from those closest to us.
MANY FACES OF LOSS
GETTY/GALLO | SOURCES: *NATIONAL INCOME DYNAMICS CORONAVIRUS RAPID MOBILE SURVEY
We tend to associate loss with death. In reality, it can take many forms and each comes with its own type of grief. Losing A Loved One This was hard enough before we found ourselves in the midst of an overwhelming health crisis. But lockdown regulations have made it tougher. Often we’re unable to be with our loved ones in their final hours and we have to say our goodbyes by ‘attending’ funerals via Zoom. The added inability to be present with friends and
“
A job might represent capability and financial security. So, when someone loses that they might feel a sense of inadequacy or vulnerability
family as we deal with the loss complicates our grieving process. Being Retrenched A recent survey* found that two months into the pandemic, three million South Africans had lost their jobs. “A job might represent capability and financial security. So, when someone loses that they might feel a sense of inadequacy or vulnerability,” says psychologist Caitlin Vinson. “The bleak outlook of the economy only adds to their sense of hopelessness,” adds Fortuin. Along with losing out on financial stability, you might miss your work, the structure your work provided you with or your colleagues.
Ending Or Changing ship Whether you’ve been forced to spend this time away from your partner or you’re now with them 24/7, each situation brings with it new challenges that the two of you need to overcome. The disruption to your normal routine is a type of loss you have to deal with. And for those who were unable to make the situation work, they now also need to deal with a breakup. “A relationship might play the role of someone being unconditionally accepted or a place where they can be themselves,” says Vinson. “Severe depression and even suicidal thoughts can result [from] this kind of loss,” adds Fortuin.
HOW TO HELP SOMEONE ELSE WITH THEIR GRIEF
Your ability to support others through their grief is particularly important right now. But sometimes might not be sure on what to do or say. Follow these practical tips from counselling psychologist Caitlin Vinson. SUPPORT, DON’T ADVISE.
OFFER PRACTICAL SUPPORT.
DON’T MINIMISE THEIR PAIN.
DON’T AVOID THEM.
KEEP CHECKING IN WITH THEM.
“Only give advice to someone if they ask for it, otherwise just be there to offer them support.”
“Completing practical tasks can be very useful. Doing their laundry or cooking them a meal can help take a load off their plate.” If this is impossible right now with social distancing, you could also order them food or help them sort out any life admin.
“It often comes from a good intention of trying to comfort or console, but comments such as ‘I know how you feel’ often minimise the individual’s experience.”
“You might not know what to do or say, but it’s best to engage with them while feeling awkward than avoiding them.”
“Often support systems start off very present and then become distant as time goes on. Check in on them at intervals after the initial loss.”
MH.CO.ZA Sept/Oct 2020 77
invasive thoughts, let someone know. They will be able to help you or get you the support you need.” Be kind to yourself. “Accept that you are going through a difficult emotional time and will need extra kindness towards yourself. Give yourself time to process the grief.”
WHEN YOU SHOULD SEEK HELP
COPING WITH GRIEF
“Each facet of someone’s life will represent something to them,” says Vinson. “When coping with these losses, it is important for people to explore what the element that was lost represented to them and then consider finding a way to regain that part of themselves – for example, finding a way to regain feeling competent or finding a new place where you can feel accepted.” While lockdown regulations make it difficult for us to receive the same kind of support, clinical psychologist Thato Letsatsi-Dithako, believes we need to re-invent our traditional coping strategies. “Families and individuals may have private moments and develop their own
78 MH.CO.ZA Sept/Oct 2020
new rituals. Having a ritual for saying goodbye is all part of processing and helping the person make sense of the loss.” Although video calls can’t take the place of physical connection, it offers a way to share your emotions with those closest to you. Joining a virtual support group can also be useful. Along with providing an outlet to share your experience, it also serves as a reminder that you’re not alone. Unfortunately there is no one-sizefits all plan for dealing with loss, but what is consistent is that the only way to move past it is by confronting it head on. “Avoiding it, suppressing it or denying it might only prolong the pain,” says Vinson. If you don’t know where to start, these tips from her could help you work through your emotions. Find a safe space. “Surround yourself with a support system that you feel you can communicate with.” Consider your physical and emotional needs. “Reflect on what you think you need, whether it’s a need to talk , to be silent, to be affirmed or to be helped practically. Then communicate that with your support system. This will help give them direction on how to best support you.” Be honest. “If you have not been sleeping or eating or [you have been] having
More importantly if the below scenarios apply to you, Vinson recommends seeking help, whether it’s from someone close to you or a professional: 1/ You are engaging in unhelpful coping mechanisms to avoid or suppress emotional discomfort. 2/ You are having invasive negative thought patterns such as suicide ideation or blame. 3/ Your grief has resulted in you not being able to cope with the daily demands of life, for example you can’t eat or sleep. 4/ Previous activities that used to fill you with joy no longer provide meaning to your life. 5/ Your emotional distress feels above the level that you can manage.
GETTY GALLO
Blurring Of Professional And Personal Boundaries Many people work from home now and will continue to do so for the foreseeable future. “People now have the challenge of fulfilling a full day of work while coping with the demands of other family members who are dependent on them. They end up working late into the night,” says Fortuin. This coupled with colleagues expecting you to always be available could lead to you feeling as though there’s no longer a distinction between your work and your private life.
While researchers all agree that there is no set way to grieve, your feelings of intense sadness should dull over time. However, when painful or unacceptable feelings can’t be expressed or supported, it can cause further mental health issues such as post-traumatic stress disorder or major depressive disorder. Those who haven’t processed previous losses or trauma are particularly at risk. “This could lead to a reduced emotional and psychological capacity to deal with the current loss,” says Letsatsi-Dithako. It could also lead to destructive behaviour and substance abuse. What makes dealing with grief right now particularly difficult is that the pandemic is ongoing with no clear end in sight. It’s one of the reasons why Fortuin emphasises the significance of reaching out to family and friends when you’re struggling to cope with your emotions. Whether that be through video call or texting. “The importance of family awareness and support when they note changes in the behaviour of the person is essential to help overcome the loss,” he explains.
MIND
The Lonely Island LEARN TO COMBAT LONELINESS THIS YEAR AND BRING BACK SMILES BY POPULAR DEMAND.
UP
HELPING HAND
After starting to volunteer for two or more hours per week, people’s loneliness levels subsided. The Journals of Gerontology
UP
MAN’S BEST FRIEND
Research suggests pets can decrease loneliness. Plus, the daily walks could bag you some friends. BMC Public Health
UP
TAKE A BATH
Lonely people tend to take more warm baths and showers to induce physical warmth. Hey, while you’re at it, add some bubbles. Emotion Journal
UP
ADAPT AND OVERCOME
Interventions that changed maladaptive thinking patterns were four times more effective in reducing loneliness than other interventions. Personality and Social Psychology Review
HOLD
CONTAGION
People close to someone lonely were 52% more likely to become lonely, too, showing loneliness is contagious. Journal of Personality and Social Psychology
HOLD
WANDER NOT
Mind wandering may lead to increased social distance and disrupt social relations. So rather get your head out of the clouds when you’re feeling down. PLOS ONE
HOLD
ANTI-SOCIAL MEDIA
A 2019 study showed that how you use social media matters more than how much you use it. Scroll away the loneliness by not having an emotional connection to posts, comments and likes. Society for Public Health Education
DOWN
DOWN
WORDS: KELLEIGH KOREVAAR. ILLUSTRATIONS: UNDRAW.CO
STRESS OUT
FORGET -ME-NOT
A study linked loneliness to increased levels of inflammation in response to stress, something 2020 has in abundance. It also led to more serious health complications. Health Psychology
A Chicago study found that people who were lonely had twice the normal risk of developing Alzheimer’s. JAMA Psychiatry
DOWN DOWN
MONEY TALKS
RISERS AND FALLERS UP
Popular Demand
HOLD
DOWN
On Your Lonely Own Island
Higher household income was associated with less time socialising with others. A wealth of friends may be more important than well, wealth. Social Psychological and Personality Science
SLEEP ON IT
In a 2017 study, feelings of loneliness were associated with worse sleep quality. Now that’s something to sleep on. Psychological Medicine
DOWN
DOWN
BREAK THE STIGMA
Research shows the stigma of loneliness complicates assessment and treatment. Break the stigma by talking to family and friends. Perspectives on Psychological Science
BRAAIBUDDIES
A 2016 study found dissatisfaction with contact with friends is strongly related to loneliness. At the next braai talk about more than just the rugby. SAGE
MH.CO.ZA Sept/Oct 2020 79
MIND WHAT HAPPENS WHEN...
…I Get Anxious
THE CURRENT PANDEMIC HAS LEFT US WITH PLENTY TO WORRY ABOUT. WE DUG DEEP TO SEE IF OUR TROUBLED MINDS ARE A CAUSE FOR CONCERN.
01 ANXIOUS ENERGY
02 BRAIN MATTERS
Even before you register these physical symptoms, your brain has been hard at work. Your amygdala and hippocampus send a message to your central nervous system to release the stress hormones adrenaline and cortisol. As adrenaline courses through your veins, your rapidly beating heart increases blood circulation. The blood flow delivers fresh oxygen and nutrients to your muscles, including glucose for fuel. At the same time, the release of cortisol temporarily boosts your immune system.
04 THE LONG RUN
The persistent release of cortisol isn’t doing you any favours either. Over time, the influx of the stress hormone will lead to weight gain and diabetes, while weakening your immune system, making you more susceptible to infections. To make matters worse, your digestive and excretory systems are also impacted. Thanks to the pesky hormone, acid builds up in your stomach. Its what’s responsible for the cramps, nausea, diarrhoea and loss of appetite you experience when you’re anxious.
05 GET A GRIP
03 CHANGE OF HEART
Thanks to the release of these stress hormones, you’re primed to deal with the situation at hand. But while your state of readiness is useful for fending off an attacker, it’s less than ideal when you’re trying to make it through a job interview. And while a short burst of anxiety can be beneficial, long-term exposure to the stress hormones can have a debilitating effect. A study in the Journal of the American College of Cardiology found that men struggling with anxiety are more likely to develop coronary heart disease.
80 MH.CO.ZA Sept/Oct 2020
But all is not lost. The good news is that anxiety can be managed easily. The best solution is to speak to a therapist if it begins to interfere with your daily life. Physical exercise and a diet rich in tryptophan, which is found in eggs, mozzarella cheese and pumpkin seeds, can help reduce the symptoms of anxiety. While you’re at it, add meditation and yoga to your fitness routine. Their benefits are flexible enough to ease your anxious mind.
WORDS: MEGAN FLEMMIT | ILLUSTRATION: PETER GRUNDY | EXPERT: RACHAEL EDEN, DIETITIAN AT BUPA UK
The thing about anxiety: anything can trigger it. It could flare up before a job interview or meeting the in-laws for the first time – an intense, persistent fear about how the situation will play out. Leading up to the event, you may begin to feel a sense of impending doom and a racing heart, coupled with a dry mouth. Eminem could easily be rapping about you in his hit song ‘Lose Yourself’.
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oogle Masego ‘Maps’ Maponyane and the search results will bombard you with a nearendless list of titles: Model. Actor. TV Presenter. Entrepreneur. Philanthropist. Voice Over Artist. Speaker. But if you were to ask the man in question, he would describe himself in one word: curious. “Whether I’m interacting with someone, working or going somewhere, my curiosity drives me to explore all aspects of it,” explains Maps. It’s this desire to know more and experience more that’s led to the 30-year-old’s illustrious career in the entertainment industry. Maps’ appetite for success can be traced back to watching his parents reach their goals. His father scored his reputation at the back of the net as a formidable striker with the Kaizer Chiefs. His mother has multiple degrees. Just the way they lived taught him a valuable lesson: anything you want is yours, but you must put in the work.
R A P ID FIRE LIFEMOTTO
There’s no such thing as impossible; it just takes longer than planned.
LAST BOOK YOU READ
Eleven Minutes by Paulo Coelho
FAVOURITE MOVIE
Inglourious Basterds
FAVOURITE HOBBIES Reading, traveling and playing sports with friends.
FAVOURITE FOOD
Food. I’m obsessed with food. I can’t pick my favourite. But if I had to choose, my mom’s seven colour Sunday dish.
YOUR PARTY TRICK
Being able to say certain phrases in ten different languages.
ONE THING YOU CAN’T LIVE WITHOUT
The ability to create. It’s never stuff, material things. Headphones. And I’m trying to avoid saying family or food because that’s sort of the obvious choice.
FORGING HIS OWN PATH
Growing up, it was expected that Maps would follow in his father’s footsteps. Like his old man, he had a natural talent for the game. But the young athlete, determined to carve a name for himself, decided to hang up his boots. “[I learnt] at a young age that any achievement that was related to what my father did, people would find a way to link it back to him. It became frustrating not having my achievements seen as my own, but rather in association with someone else.” 84 MH.CO.ZA Sept/Oct 2020
Maps’ resolution to stand on his own two feet was first tested after he matriculated. His parents were struggling financially and couldn’t afford to put him through university. The time had come for him to take his future into his own hands. The mantra was always there: if you want it, prepare to work for it. By taking on odd jobs and paving his own way towards a degree, he discovered something that you can’t learn just
sitting in dusty lecture halls; he learnt how to be resourceful. After working in fashion retail for a few months, he landed a gig presenting a sport show on Supersport. Eager for more work, he sought out a modelling agency on a friend’s suggestion. He was rejected over, and over again. The problem? They said he looked “geeky”. But while the rejection stung, it didn’t deter him. After months of casting and auditions,
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Investec, IWC Schaffhausen and Mercedes Benz, among others. “It excites me when brands invite me to be part of their family, especially those whose reputations speak for themselves,” says Maps. It’s a positive affirmation that I’m headed in the right direction and I’m doing what I’m meant to be doing. It’s an honour that I’ll never take for granted.”
GOING OVER AND ABOVE
Maps starts his morning by taking a sip of water, before reflecting on the day ahead. This morning ritual is the only constant of his week. As someone who juggles many roles, no two days are ever the same. “That lack of structure and that lack of predictability excites me, it’s what keeps me going from one project to the next,” he explains. But when the world came to a halt in March, it forced him to slow down. For the first time since he entered the rat race, there was some form of routine in his life. “I found that structure was the only way for me to survive the first part of lockdown,” he says. “When I’m racing to and from things, I tend to forget to take care of my well-being; I forget to eat.” The other thing that kept him sane during isolation was his great sense of humour. “My brother and I have so many memories growing up of finding humour in everything and as a result I’ve learnt not to take myself too seriously,” he explains. “I just think of how disingenuous social media can be when everyone is constantly serious and showing a tailored perfect image of themselves.” The entertainer keeps things interesting by occasionally making fun of himself. “I just love to have as much fun as possible and the nice thing about being South African is that we have such a great sense of humour that I think, no matter how difficult things are, that’s what keeps us sane and it keeps us bonded together through it.”
“It’s this desire to know more and experience more that’s led to the 30-year-old’s illustrious career”
he was signed by an agency. “When I went to my first castings, I struggled in the beginning, but after a while I got the hang of it and things started avalanching from there.” And as the opportunities came knocking, he grabbed them with both hands. From bagging commercials to starring in films to becoming a presenter on Top Billing, Maps cemented himself as a household name. Despite
his gilded CV, and countless accomplishments, the Johannesburg native knows he needs to constantly push himself to do better. “You can’t rest on your laurels in the entertainment industry,” he explains. “It forces you to be better so you’re less likely to be disposed of.” It’s this dogged pursuit of excellence that’s attracted major brands to work with him. He’s the brand ambassador of Samsung,
MH.CO.ZA Sept/Oct 2020 85
TAKING CHANCES
eing in isolation made Maps reflect on what was truly important to him. “The first thing I missed was being able to communicate with another person face to face. It’s made me think about how we interact with others,” he says. “I hope during this time we’ve all learnt about how to be more empathetic.” It’s a lesson Maps certainly seems to have learnt. He is not only determined to better himself, but committed to helping others do the same. Being aware of his position of influence, he leverages that power to open doors for others. “I’m fortunate to be able to walk into certain doors, push certain buttons and convince others to get involved,” he explains. His passion for the youth and education has led to him being involved with multiple charitable organisations. “The biggest determiner of where your life will lead is education,” he says. “To reach any kind of success or change your circumstances, you need an education and that’s an opportunity everyone should have.” It’s why he started a crowdsourcing platform called The Bursary Network in 2017. The platform enables students to reach out for funding from others by explaining what they’re studying and how much money they need. In turn the public can donate to students whose stories inspire them. He also continues to be actively involved with UNICEF, while sitting on the board of Nal’ibali, an NGO that provides children with books. 86 MH.CO.ZA Sept/Oct 2020
“If something doesn’t have a big chance of failure then I know I haven’t taken a big enough risk or stepped outside my comfort zone,” says Maps. Last year, he took his biggest risk yet by opening the burger joint Buns Out. He’d dreamt about owning a restaurant since he was a kid. Now he runs the place with his best friend from pre-primary school. “Having that dream come to Before Buns Out, Maps fruition was a great reminder started many other to me about what happens businesses, some of when you’re consistent in which failed. These included Niche what you do and what your Streem, a music ambitions are. It felt like such streaming umbrella company and Tuta-Me, an accomplishment to be able an educational tutoring to do that.” app. These are some of the lessons he learnt Customers flocked to the from his ventures. restaurant as soon as the burger joint opened its doors. Never plan for something with It became wildly successful money that’s in a short period of time. The promised to you. “Anything can phenomenal support allowed happen and if you’ve them to open a popup store in already made plans Durban. Buns Out’s popularity with money expecting it to come through, also helped the restaurant your business will be carve out a spot on Bloomberg’s derailed quickly and you will end up in list of the best burger trouble.” restaurants in the world – the only South African restaurant Timing Is Everything. “Think less about what to be listed. “To already get is a great idea and that vote of confidence about more about what’s a great idea that people five months in from so many are actually wanting to people and Bloomberg, made use or need a solution for right now. us feel like we were really onto It doesn’t help having something. It felt like all the a great idea that frustrations were worth it.” we don’t have the infrastructure for Like all restaurants, or that no-one Buns Out was affected by the needs now.” lockdown regulations. But Maps You need to be and his team’s ability to adapt willing to have under pressure meant that they sleepless nights. “It’s literally like were able to find solutions raising a baby. You to keep the business going. need to be constantly willing to look “Lockdown has proven after it 24/7. There that you have to be able to isn’t stability or predictably. You adapt,” says the entrepreneur, need to constantly be “Otherwise, when something feeding it, because like this happens, you’re left you want to get to a point where you’ve out in the cold.” got the right tools for It’s a rule that’s been the business to look after itself.” applicable long before
S AGE ADVICE
lockdown regulations took hold. It’s also what’s helped Maps continuously break new barriers when it comes to his career. Along with restauranteur, the 30-year-old can now add ‘executive producer’ to his long list of titles. Earlier this year he stepped out from in front of the camera and took up space behind it. Together with Terry Pheto and production company Rififi Pictures, Maps produced a film that should hit local screens next year. “It’s always exciting for me to see how I’m able to take what I’ve learnt from one industry and transfer it into something new that I’m willing to risk and tap into and see how well I can fare in it.” Another project that he’s excited about arose as a direct result of the world going into lockdown. With virtual events becoming the norm, Maps thought out of the box to produce an experiential online event. It allowed him to combine his love of the stage with his passion for tech and marketing. “The result is a fully immersive experience that makes attendees feel like they’re part of the event from the comfort of their homes.” Aside from ensuring his longevity in the industry, the 30-year-old’s desire to challenge himself is rooted in his belief that there is more for him to accomplish. “I constantly feel like I’ve only scraped the barrel of what I can achieve. Being someone with such diversified skills has allowed me to do more work, but I’m always looking for ways to take that further. I always say that we literally only have this limited time that we are alive for, that we can explore as much of our potential as possible. For me, I’m just driven and excited to see how much of my potential I can reach.”
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MH COVER GUY EXCLUSIVE
“The biggest determiner of where your life will lead is education�
Reader Advisory Following the advice on these pages may put serious strain on your T-shirt sleeves. MH takes no responsibility for any items of clothing that need upsizing.
STRIK
IN THE PUSH FOR BIGGER ARMS, BICEPS HAVE LONG BEEN CONSIDERED THE DRIVING FORCE: THEY’RE THE STARS OF GYMMIRROR SELFIES, THE PROVIDERS OF THE PUMP. THE CATCH? YOUR BICEPS AREN’T YOUR ARMS’ BIGGEST MUSCLES. TO MAKE A TRULY SIZEABLE IMPACT, YOU NEED TO FOCUS ON YOUR TRIS. OUR GUIDE WILL SHOW YOU HOW. THIS SUMMER IS GONNA BE HUGE.
Tim e to join the mo st epi c tri-
har ds in his tor y
WORDS BY SCARLETT WRENCH MH.CO.ZA Sept/Oct 2020 89
TEXT A GYM BRO
THE OF THREE
I have a trusty bis and tris routine, but recently my gains have plateaued. How do I get things fired up again?
Well, you’ve heard Einstein’s definition of insanity, right? It’s repeating the same process over and over again but expecting different results. Fortunately, you don’t need a physicist to figure out this problem.
Your triceps have three “heads”, and working each of them is the key to building bigger, stronger and more defined arms. Here, strength coach David Otey breaks it down. “The triceps’ three heads – medial, long and lateral – attach to your elbow and the back of your upper arm bone. The long head connects to your shoulder blade, too. The medial and lateral heads are what make up the coveted ‘horseshoe’ look. When you do a triceps push-down, you’re mostly attacking these two. Once your upper arm starts moving overhead, you’ll start hitting that long head. “Not only do the tris make up more of the muscle mass in your upper arms, they’re also more involved in your day-to-day life than your biceps. You spend more time pushing your arm away from your body than you do pulling. “Your triceps are a secondary mover in almost every upper-body pushing movement, because they’re responsible for straightening your arm. Most of the time, in my experience, your triceps are the reason you can’t progress past a certain weight on the bench.”
Ha, ha. Alright, genius, I’m listening…
Your muscles are lacking an “adaptive stress stimulus” – that is, sufficient stress to force them to grow larger and stronger. Really? I already feel like I’m working near my max. Then what you need to do is increase the volume using drop sets.
Does that have anything to do with throwing my weights to the ground after the final rep? AN INSIDE LOOK AT HOW TO TRAIN FOR MAXIMUM DEFINITION
Sadly, no. When you reach failure point during a set, don’t take your rest straight away. Pick a weight that’s 20% lighter than the one you’re using and crank out a few extra reps, stopping when you lose form.
That should add enough stress to get things growing. Good luck! Fitness model and trainer Shaun Stafford is the founder of City Athletic performance centres.
Does It Worrk? Fascial Stretching Rather than finishing each session with a shoulder roll r and a flex of the wrists, try this. After you have exhausted your tris, liee on a bench and lower two heavy dumbbells to a position that hes the muscles and hold for 60 seconds. This loosens the fascia fully stretch – the “sheaath” surrounding them – which a Journal of D APPROVE Applied Phy ysiology study found can increase growth. MH.CO.ZA Sept/Oct p/ 2020
Class ic bodyb uildin g is one way to grow – but not the only
way
*@THE_GOTTFATHER | PHOTOGRAPHY: GEORGE BUTLER/CONTACT PRESS IMAGES | ADDITIONAL IMAGES: PHILIP HAYNES, ADRIAN WEINBRECHT, GETTY | ILLUSTRATION: DE AGOSTINI PICTURE LIBRARY/GETTY, ANDREA MANZATI
No bench? No bar? No problem. Whatever you’ve got access to, we have your go-to move, courtesy of Ben Gotting*, co-founder of the Foundry gyms and strongman specialist. 01 Dumbbells Triceps Extension
02 Kettlebells Single-Arm Press
03 Barbell Close-Grip Bench Press
04 Cable Machine Triceps PushDown
05 Resistance Band Overhead Extension
06 Olympic Rings Triceps
“This isolates the triceps, working the long head,” says Gotting. Lie on a bench and hold the dumbbells above your chest, with your arms extended in a bench press position. Bend at the elbows to lower the weights behind your head, then tense your tris to return to the start.
As well as firing up your tris, this one will give your core a gut punch, too. Stand with a bell in each hand in a front rack position, with your feet slightly wider than your shoulders. Press one overhead, locking out your arm at the top, then lower under control. Switch arms with every rep.
Switching to the bar allows you to load your arms with a heavier weight, giving you more musclebuilding bang for your buck, while the closer grip forces your triceps to take more of the strain. With arms above your shoulders, slowly lower the bar to your chest, then push up explosively.
Connect a bar attachment to the cable machine and hold the handles, facing the machine with your elbows bent. Exhale as you push down to full extension, with your palms down and an upright posture. Squeeze your tris at the bottom, then slowly return.
If all you have is a set of bands, you can still give your triceps a beasting. Loop it behind you and grip the ends, with your feet in a split stance. Start with your elbows bent, then pull the band until your arms are straight overhead. Maintain tension in the band throughout the move.
Grab the rings and suspend your body with your arms straight. Lower slowly with your elbows at your sides, then push back up. The more you’re upright, the more emphasis is placed on your tris. “Use the dip station if you’re struggling,” says Gotting.
MH.CO.ZA Sept/Oct 2020 91
Ma ke a few sm ar t tw eak s to
gai n wit ho ut the pai n
THE DEVIL’S ADVOCATE
GET OVER DAY”
For a truly impressive upper body, a good set of tris alone won’t cut it, argues Hendrick Famutimi, PT and two-time British powerlifting champion
“The shoulders are the most
movements.
important body part that
“They’re also prone to injury.
gym-goers habitually neglect.
This is mainly because they are
But training them has multiple
left underworked, then are
benefits, both in terms of
suddenly asked to lift more than
strength and, of course,
they’ve been built to handle. It’s
aesthetics. If you’re aiming to
not just the bits you see in the
build that coveted ‘V-shape’ for
mirror (the deltoids), either.
the beach, disproportionately
Small muscle groups such as the
bulky arms and narrow shoulders
rotator cuffs add notable value to
just won’t cut it.
your lifts and play a major role in
“Your shoulders are involved
shoulder mobility.
in pretty much every movement
“So, avoid obsessing over the
you do, from biceps curls to
‘big guns’ look at the expense of
overhead triceps extensions,
all else. If you want a balanced
bent-over rows and pullups. The stronger they are, the better you’ll perform in all upper-body
FAMUTIMI SAYS TRUE POWER RESTS ON THE SHOULDERS
aesthetic and better performance in any discipline, then it’s all about the shoulders.”
Does It Work? Bloodflow Restriction The practice of strapping on a tourniquet to reduce bloodflow during lifts aims to create an oxygen demand equivalent to using much heavier weights. Science is sceptical of its efficacy in boosting muscle mass, but the European Journal of Applied Physiology suggests that it might have benefits for your VO2 max, INCONCLUS a key marker of stamina. Just proceed with caution. IVE 92 MH.CO.ZA Sept/Oct 2020
THE
MATRIX
Working your tris needn’t be a solitary affair. Switch up your isolation exercises with these full-body moves, from the Foundry’s Gotting, to tailor your arms work to your wider fitness goals.
UPPER BODY
01 STRAIGHT-ARM
02 BODYWEIGHT PUSHUP
BAND PULL-DOWN
A A
B
SIZE
B
03 BARRBELL THRUSTER
B
04 MED BALL WALL SHOT
If low wer-body muscle mass is yourr goal, aim for controlled repss with a challenging weight. The target is 45-75 seconds’ work. With the bar across your colla arbones, palms up and elbo ows forward, sink low (A). Exha ale as you power up, locking out y your arms overhead at the top of the rep (B). Switch to mbbells if it’s dum it s too tough tough.
ENDURANCE
This power-player of a move pumps up your lats, pecs and delts, and chisels the serratus on the sides of your ribs (google “Bruce Lee” for reference) – while ensuring that your triceps don’t go unpunished. With your core braced, grip the handles (A) and pull the band down, making sure that you keep your arms straight throughout (B). Use a resistance grade that challenges you over 45-75 seconds.
For an upper-body pump with stamina-boosting benefits, you can’t beat the pushup. While a close-grip push zeroes in on your tris, the regular pushup is sufficient to hit them hard, along with your pecs, shoulders and core. Once in position, lower until your chest reaches the floor (A), then press back up (B). Keep working for 75 seconds, or 20 good reps. Work with your hands on an elevated bar if you find it too hard, or pop a weight plate on your back if it’s too easy.
Hold the ball with your hands at your chest (A), squat until your thi to the ground (B), then push up p, using the momentum to throw th he ball at a target on the wall. Catch it and sink back into the next squat. Go for 75 seconds. This is a true full-body effort, engaging your quad ds, glutes, calves, chest, tricep cepss and, well… everything. B
A
A
LOWER BODY MH.CO.ZA Sept/Oct 2020 93
Does It Work? Synthol This oil-based substance is sometimes used by unscrupulous bodybuilders to engorge the muscles and artificially pump up their volume. It’s typically injected directly into the triceps, biceps and delts. However, the drawbacks can include nerve damage, heart attacks, strokes and infections, none of which will be good for your gains. The results also look very… weird. REJECTED
It’s no t jus t ab ou t the bu lge
GAINS
Even small tweaks to your musclebuilding regimen can yield major results. But which of the following deliver measurable benefits?
94 MH.CO.ZA Sept/Oct 2020
on top : wo rk be low
01 MORNING VS EVENING If you have trouble sleeping, early-morning workouts can support a healthy circadian rhythm. Otherwise, the 6am alarm call isn’t really necessary.
02 HIGH REPS VS MAXING OUT You can add equal bulk lifting at 60% of your 1RM with a higher rep count as you can chasing new PBs under a bending barbell. Lower slowly for more time under tension.
03 HEATING VS COOLING Abs may be made in the kitchen, but total-body muscle is cooked up in the sauna. Korea University found that post-training heat exposure delivers faster gains.
A University of Southern Mississippi study found that young athletes who trained at 6pm gained more muscle than those who worked out at 10am. Later is greater.
Shooting for a max lift once or twice a week can deliver a big boost of human growth hormone – but it’s not the easiest way to pick up gains.
Athletes subjected to ice bath levels of cold experience a spike in testosterone, reports Swansea University. Do it the day after training for maximum impact.
ALL
BLAZING
This tried-and-tested workout, from Gotting and his team, might just be the last arms sesh you ever need. An example of “functional hypertrophy”, you’ll strengthen your muscles, rather than simply pumping them up p – though g it will do that,, too.
A
B A
B
A
1A/ CHINUP
4 SE TS OF 4 6 AT 4011 TE O* 10SEC REST Start with your biceps: they still need to do some of the work, after all. Grasp the bar with a shoulder-width grip, with your palms facing behind you. Retract your shoulder blades to pull up over a one-second count (A), pause for a beat, then lower over a count of four (B). Do one set, take a 10-second breather, then move on.
B
1B/ INCLINE DB CURL
4 SETS OF 8-10 REPS AT 2110 TEMPO, 2MIN REST Set the bench to a 45-degree angle and start with your arms hanging straight. Raise both dumbbells together, rotating your forearm so your palms face towards you, lifting until the weights reach your shoulders (A). Lower over a count of two (B). Go heavy: you have a two-minute rest when all the reps are done.
1C/ BARBELL BENCH PRESS
4 SETS OF 4-6 REPS AT 5010 TEMPO, 10SEC REST Now, it’s time to really wake up those triceps. Load up the bar with a challenging yet manageable weight and lie back on a bench, holding it with your arms extended in a shoulder-width grip (A). Slowly lower the bar to your chest over a count of five (B) – yes, it’s supposed to burn – then push back up, explosively.
A
A
B B A
*TEMPO NOTATIONS REFER TO THE ECCENTRIC PHASE FIRST, THEN THE PAUSE AT THE BOTTOM, THE CONCENTRIC PHASE, THEN THE PAUSE AT THE TOP
1D/ OVERHEAD EXTENSION
4 SETS OF 8-10 REPS AT 3010 TEMPO, 2MIN REST With a band or cable attached behind you, grip the ends and set up in a split stance, with your hands behind your head and your elbows high (A). Engage your triceps to pull the band tight until your arms are straight (B), then lower over three seconds. Done? Return to 1A for your second set.
2A/ HAMMER CURL
3 SETS OF 10-12 REPS AT 3010 TEMPO, 45SEC REST Once you’ve completed all four sets of round one, move on to round two. Grab two dumbbells and hold them at your sides (A). With your elbows close and your palms facing inward, raise them to your shoulders (B). This will hammer your forearms; no inch of your arms will be left untested.
B
2B/ 1¼-REP OVERHEAD RHEAD PRESS
3 SETS OF 8-10 REPS AT 3010 TEMPO, 45SEC REST Your final move. Hold two dumbbells at your shoulders with your palms facing forward (A). Press to the top, then lower the weights a quarter of the way down before pushing up to lock out your arms at the top (B). Lower to the start over a count of three. Do your reps, rest 45 seconds, then return to 2A.
Does It Work? Negative Reps Do you even lower, bro? You should: this is the part of any exercise in which our muscles are able to produce the most force. According to the University of Jyväskylä in Finland, recruiting a spotter to help you focus on the lowering part of an exercise – the bench press, say – and adding 40% APPROVED to your load can help you break through a strength plateau. MH.CO.ZA Sept/Oct 2020 95
The
THE INGREDIENTS
As 2020 drags on... and on and on, energy may feel in short supply. While you might not be able to ease off the pedal, you can ensure you’re filling up on premium fuel. Our high-octane recipes are primed to fire up your engine 01 Edamame
These beans (from which tofu and soya milk are made) are rich in folate, a vitamin that supports nervous system function. Top up, since sub-par levels of it are linked to low moods.
02 Salmon
A rare natural food source of vitamin D. Deficiency is widespread during the winter months when sunlight is limited, which can lead to dark moods. Brighten up your day and your plate.
03 Onions
Raw onions, in particular, contain prebiotics that help the bacteria in your gut to flourish – and this, in turn, boosts sleep. Finely slice and add to salads and salsas.
04 Lamb
Eating protein at every meal stimulates orexin cells, which support the hormones linked to alertness. Lamb is also high in creatine, essential for muscle energy and repair.
05 Cinnamon
By improving blood sugar control, this spice ensures the energy you burn from carbs is meted out, rather than dumped into your system all at once. One gram is enough.
06 Pulses
Research suggests 87% of men fail to hit their fibre quota of 30g a day. Beans and lentils are your top sources. By supporting healthy digestion, they’ll help prevent blood sugar crashes.
07 Brown Rice
08 Leafy Greens
Far from an empty-calorie carb, wholegrain rice contains vitamin B6, which supports energy metabolism. When you’re stressed by tough workouts or deadlines, B vitamins are easily depleted, so best stock up.
Choose darker leaves such as kale, collard greens and chard. These are all solid vegan sources of energyraising iron, but are not lettuce – iceberg should leave you cold.
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02
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03 07
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96 MH.CO.ZA A Sept/Oct 2020
Words By Scarlett Wrench – Photography By Michael Hedge – Styling By Iona Blackshaw
Cookbook How are you feeling today? Allow us to guess: you’re a bit tired. Aren’t we all? The only thing that varies is the cause. You might be overstretched, underslept, burnt out from training – or, most likely, all three. Whatever the reason, neither a triple espresso nor a Sunday lie-in is a long-term fix. What will help is how you eat. Different nutrients affect
how your body releases and stores energy: some replenish your stocks, others pull the plug. We asked nutrition consultant Rob Hobson to pick the foods best suited to rebooting your body, then passed that list to leading chefs to make your prescription more palatable. Got a lot on your plate? These ingredients will lighten the load.
09 Offal
13 Seeds
Heart, liver, kidney and sweetbreads are excellent sources of vitamin B12, iron and selenium, all of which affect energy and well-being. They’re also wastefully underused.
10 Miso
Rapidly evolving research is linking probiotics, such as miso, to mood. Improving your gut bacteria with these foods could even improve your sleep quality. Noodle soup is your new night cap.
11 Mushrooms
One of the few plant-based sources of vitamin D. As well as bolstering mood during the darker months, it supports fat loss – if you can afford to lose any winter padding.
12 Red Chilli
Its capsaicin boosts blood flow to warm your body and fires up your immune system. Chilli could take the heat out of a hectic week: all peppers are rich in vitamin C, which has been shown to lower stress levels.
They’re rich in magnesium, a mineral that helps your body to convert the food you eat into usable energy. Low levels are linked to fatigue. Black and white sesame seeds are king.
14 Avocado
A diet rich in oleic acid – found in avocados and olives – has been shown to increase energy and improve mood. Don’t be afraid to add a little extra fat to your meals.
15 Cashews
One of the richest natural sources of magnesium, which has been linked to better quality sleep. A note on hip new cashew milks: most store-bought brands are less than 5% nuts. Don’t rely on them.
16 Squash
Orange vegetables contain the pigment beta-carotene, an antioxidant that is converted into vitamin A. This plays a crucial role in immunity, helping you quash any man flu fears. 15
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01
Mental Energy
Pumpkin with Kale and Cashew Mole Feed your flagging brain with this vibrant salad from UK Masterchef winner Thomasina Miers. INGREDIENTS (SERVES 2 AS A MAIN) • A MEDIUM PUMPKIN OR BUTTERNUT • A G A R L I C C LO V E • HANDFUL THYME, CHOPPED • 2 T B S P TO A ST E D H A Z E L N U T S • 2 T B S P P O M E G R A N AT E S E E D S • P E C O R I N O, O P T I O N A L FOR THE MOLE • 140G CASHEWS, SOAKED OVERNIGHT • 5 0 G S M A L L K A L E L E AV E S • A G A R L I C C LO V E • HANDFUL CORIANDER, CHOPPED • H A N D F U L PA R S L E Y, C H O P P E D • S M A L L B U N C H TA R R A G O N • 4TBSP LIME JUICE • 75ML EXTRA VIRGIN OLIVE OIL, • 3 SPRING ONIONS, CHOPPED • 1TBSP CIDER VINEGAR
Better Sleep
Sri Lankan Coconut Dhal Wired but tired? This high-fibre dinner from Sri Lankan restaurant Paradise is your antidote. INGREDIENTS (SERVES 8) • 250G RED LENTILS, RINSED • A N O N I O N , F I N E LY C H O P P E D • 2 G A R L I C C LO V E S , C R U S H E D • ½TSP GROUND TURMERIC • 1TSP SRI LANKAN CURRY POWDER • 6 F R E S H C U R R Y L E AV E S • A LO N G G R E E N C H I L L I , S L I C E D • A C I N N A M O N ST I C K • 500ML COCONUT MILK • 60ML COCONUT CREAM FOR THE TEMPER TOPPING • 1 T S P M U STA R D S E E D S • A C I N N A M O N ST I C K • A N O N I O N , F I N E LY C H O P P E D • 2 C LO V E S G A R L I C , S L I C E D • 5 F R E S H C U R R Y L E AV E S • 1TSP DRIED CHILLI FLAKES
98 MH.CO.ZA Sept/Oct 2020
METHOD If it’s your brain that’s burnt out, you’ll be relieved that this dhal is soothingly simple to make. Place all of the ingredients bar the coconut cream and temper in a saucepan. Add 250ml of water and bring to the boil. Reduce to a simmer and cook for 25 minutes until the lentils are tender. As well as supporting weight loss, fibre is linked to deeper, more restful sleep, according to scientists at Columbia University. To make the temper (a method of extracting maximum flavour from your spices), heat a big glug of oil in a pan, then add the ingredients, stirring until the onion softens. Remove from the heat and set aside. Add the temper to the lentils along with the coconut cream – a source of energising MCT fats. Top with fresh coriander and serve with brown rice.
METHOD Pumpkin is rich in slow-burning carbs. Adding fats will ensure that its energy release is sustained longer, while aiding nutrient absorption. Smash a clove of garlic and mix it with three tablespoons of oil. Slice the pumpkin (or butternut) into 12 wedges, add the garlic oil, season with salt and pepper and roast for 30 minutes until soft. While it cooks, make the mole. Blend the cashews, then add the rest of the ingredients with 300ml of water, saving a few herb leaves to garnish. You want the consistency of double cream, so add extra water if it’s too thick. Warm the mole in a pan, pour it onto plates and serve with the pumpkin on top, scattering over the thyme, hazelnuts, pomegranate and pecorino shavings. Treat it as a side dish, or make it the main event when you’re in short supply of get-up-and-go.
02
03
Quicker Recovery
Salmon, Miso Mayo and Rice Combat the rigours of a tough training plan with this dish from chef Miles Kirby. INGREDIENTS (SERVES 4) • 250G BROWN RICE, RINSED • 1TSP SUGAR • 1½TBSP RICE WINE VINEGAR FOR THE FURIKAKE • 2TBSP BLACK SESAME SEEDS • 2TBSP WHITE SESAME SEEDS • 1½TSP NIGELLA SEEDS, • 3 SHEETS NORI, 5CMX5CM • PINCH CHILLI FLAKES F O R T H E M I S O M AYO • 3 T B S P M AYO N N A I S E • 1½TBSP WHITE SHIRO MISO • 1TSP MIRIN TOPPINGS • 4 0 0 G H OT - S M O K E D S A L M O N • 2 AV O C A D O, S L I C E D • R A D I S H E S , H A LV E D • PICKLED GINGER • EDAMAME BEANS • SPRING ONIONS
METHOD If your body doesn’t have carbs to burn after training, it’ll start breaking down muscle. This recipe will ensure your workouts won’t wear you thin. Tip the rice into a pan with 500ml of water. Bring it to a boil, put the lid on and turn off the heat. Leave it for half an hour, until the water is absorbed. Dissolve sugar and salt in the vinegar and stir into the rice once cooled. To make the furikake (“sprinkle” in Japanese), dry fry the seeds and nori, then remove from the heat and add a pinch of chilli. Nori is a source of iodine, a lack of which can make you sluggish. Mix the mayo ingredients. To plate it up, divide the rice into four shallow bowls, dollop a spoon of mayo on top, and add the rest of the toppings in a wagon wheel, finishing with the furikake. High-street grain bowls can’t compete.
Intense Immunity
Tomato and Toortilla Soup
04
Fire up your defences. Thiss spicy soup from award-winning chef Andrew Clarke is your shoot in the arm. INGREDIENTS (SERVES 4) • 2 ONIONS, CHOPPED • 2 C A R R OT S , C H O P P E D • 5 G A R L I C C LO V E S , S L I C E D • A PA S I L L A C H I L L I , S O A K E D I N WA R M WAT E R • AN ANCHO CHILLI, SOAKED I N WA R M WAT E R • A C H I P OT L E C H I L L I , S O A K E D I N WA R M WAT E R • 2 TO M ATO E S ,C H O P P E D • 1TBSP GROUND CUMIN • 2 T B S P TO M ATO P U R É E • 280G SPROUTED CORN TO R T I L L A S TOPPINGS • S W E E TC O R N • SLICED JALAPEÑOS • CHOPPED CORIANDER • CRÈME FRAICHE • S L I C E D AV O C A D O
METHOD Tomatoes are packed with illness-fighting carotenoids, and cooking makes these nutrients even easier to absorb. Heat some oil in a deep pan. Chuck in the onions, carrots and garlic, then gently fry – you don’t want them to colour too much. Stir frequently. Chop the soaked chillies and add them to the pan along with the tomatoes and cumin, another helpful source of iron. Stir, then pour in the tomato purée, along with 1.6L of vegetable stock. Roughly chop the tortillas and throw them in, too. Bring to the boil, then simmer for 30 minutes, stirring every five minutes, ensuring that nothing sticks to the pan. Blitz with a hand blender. Add your choice of toppings – corn is a great source of fibre, to fix sluggish digestion. Batch cook and store it in your freezer for emergencies. MH.CO.ZA Sept/Oct 2020 99
05 Butternut Wellington Easy Recharge
For a hefty hit of “good” carbs, try The Gate’s easy meat-free Wellington. Ideal post-workout fodder. INGREDIENTS (SERVES 8) • 5 0 0 G B U T T E R N U T, PEELED AND DESEEDED • 300G LEEKS • 10G SAGE, CHOPPED • 2 0 0 G C O O K E D C H E ST N U T S , CRUSHED • P I EC E P U F F PA ST RY,3 5 C M X 2 5 C M • 6 S M A L L TO R T I L L A W R A P S
06
METHOD As well as restorative carbs, a serving of butternut packs your RDA of vitamin A: beneficial to immunity and mood. Cut the butternut into small cubes, rub with oil and roast at 200°C for 30 minutes. In the meantime, halve the leeks lengthways, slice 2.5cm thick and sweat in a pan. Like garlic, leeks are part of the allium family, and thus an excellent cold-killer. Once cooled, combine the butternut and leeks with sage, chestnuts, salt and pepper. Lay out the pastry and cover it with tortillas, leaving a 2.5cm gap in the sides, and 7.5cm on the top and bottom; they’ll absorb moisture from the veg. Add the filling, roll it into a big vegan sausage and stick the sides together. Bake at 180°C for about 30 minutes until golden. Pack a slice with a heap of roasted greens to take the stress out of your post-gym recovery.
Brighter Mood
Tagliatelle with Sweetbreads and Peas
Offal is rich in mood-improving nutrients. The pasta specialists at Trullo have a recipe to keep you sweet. INGREDIENTS (SERVES 4) FOR THE STOCK • A C E L E R Y ST I C K • AN ONION, QUARTERED • A L E E K , WA S H E D • 1TBSP BLACK PEPPERCORNS • 3 B AY L E AV E S • 125ML WHITE WINE • 1TBSP LEMON JUICE F O R T H E PA S TA • 750G LAMB SWEETBREADS • 8 0 G U N S A LT E D B U T T E R • 50ML MARSALA • 3TBSP MASCARPONE • 1 T B S P M I N T, F I N E LY S L I C E D • 4TBSP PODDED FRESH PEAS • 4 0 0 G D R I E D TA G L I AT E L L E
100 MH.CO.ZA Sept/Oct 202
METHOD Sweetbreads are meat from the thymus and pancreas, with a soft texture and mild taste. It’s worth speaking to your butcher – they’re stuffed with B12 and selenium, crucial for regulating your mood. Kick off with the stock: bring all the ingredients to the boil in a large pan, then simmer for 20 minutes. Strain the liquid, bring it to a boil, simmer, and poach the meat for three minutes. Drain, then peel off the membranes while warm. Heat the butter with a glug of oil in a pan. Fry the meat for two minutes on each side. Discard the oil, then add the Marsala and cook for 90 seconds. Add the mascarpone, mint and fibrous peas. Cook the tagliatelle al dente – lightly cooked pasta releases carbs into your bloodstream more slowly, for long-term energy. Add it to the pan of sauce and serve when the sauce starts to thicken.
Muscle Power
Lamb and Pork Ragù
07
This protein-rich feast from chef Sat Bains will help you withstand the rigours of hard training. INGREDIENTS (SERVES 6) • 5 0 G D R I E D S E AW E E D 1 5 0 G, P O R K B E L LY, M I N C E D 50G LAMB SHOULDER, MINCED 0 G S H A L LOT, D I C E D G A R L I C C LO V E S , C R U S H E D G PINCH CHOPPED THYME G TO M ATO PA ST E G F R E S H TO M ATO E S , PPED 0 M L C H I C K E N STO C K
Workday Stamina
Sweet Potato Feijoada
METHOD One tablespoon of dried seaweed can provide up to three times your RDA of iron, along with the rare mineral vanadium, which has been linked to carb metabolism. Coarsely blend it and hydrate in 200ml of water. Fry both meats in oil on high heat. Lamb is rich in creatine, which helps your muscles produce more energy, and some studies show it can even support your brain function. When caramelised, deglaze with the shallot, garlic and thyme. Cook for five minutes, then add the paste, fresh tomatoes and stock. Bring to a gentle simmer and cook for around an hour, until the liquid is reduced and glossy. Add the seaweed and bring back to a simmer for 10 minutes. Season with a little salt and pepper. Serve with crusty bread, liberally spread with butter, or wholegrain pasta.
08
This fibrous, nutrient-dense vegan stew from Casa do Frango will power you through to 5pm, easily. INGREDIENTS (SERVES 2) • 2 0 0 G S W E E T P OTATO, C H O P P E D I N TO C U B E S • A WHITE ONION, SLICED • A RED PEPPER, SLICED • ½ RED CHILLI, SLICED • A C LO V E O F G A R L I C • 1 2 0 G OY ST E R M U S H R O O M S • 300G MIXED BEANS (TRY KIDNEY AND CANNELLINI) • 1 0 M L M U S H R O O M K E TC H U P • 10ML SHERRY VINEGAR • P I N C H PA R S L E Y, C H O P P E D • 4 0 G S O U R D O U G H C R O U TO N S • 10G BELL PEPPER, SLICED
METHOD Beans are a true superfood: they contribute to your five a day and support energy balance, while research in Obesity shows that they can be more filling than meat. Start by coating the potato with olive oil and roasting at 200°C, until soft and slightly caramelised. Put to one side. Sauté the onion, red pepper, chilli and garlic until the onion becomes sweet and translucent. Add the mushrooms, a potent source of antioxidants, and cook for a further two minutes. Add the beans. Once piping hot, season with mushroom ketchup, vinegar, salt and pepper. Top with the sweet potato. To plate up, scatter the fresh parsley, croutons and red peppers (buy them jarred in red wine vinegar) for extra vitamin C. The bean base will keep for a couple of days, and it tastes great reheated. MH.CO.ZA Sept/Oct 2020 101
The
26 Best Toys For Hard Abs 102 MH.CO.ZA Sept/Oct 2020
Losing weight and landing that elusive six-pack needn’t be a slow, dull grind. Add some grease to the wheels and you can make quicker work of the task at hand – hell, you might even enjoy the ride. Whether you want to be beach-ripped or simply outweigh your lockdown indulgences, this is our hot list of the tech, gear and gadgets that will deliver you from love handles. Invest and ensure this is the year you finally make the cut. Words by Scarlett Wrench and Megan Flemmit Image Manipulation by Peter Crowther
IMAGE HAS BEEN MANIPULATED FOR MEN’S HEALTH. PRODUCT NOT AVAILABLE AS PICTURED
DRINK IN ALL-NEW STRENGTH WITH THE FITTEST KIT
MH.CO.ZA Sept/Oct 2020 103
01
The Dream Catcher Those dawn-alarm worko out sessions count for less thaan the hours preceding them. In n a study by the University of Chicaago, men
SET YOUR SIGHTS ON A QUICKER RECOVERY
who logged five and a halff hours’ sleep lost half as much boody fat as those who managed eig ght and a half. Make a full night’s ssleep more achievable with Ho oMedics SoundSpa White Noise M Machine,
06
which plays six soothing ssounds including rain and rolling g waves.
The Straight Shooter
Set an auto-timer to let it switch off after you’ve fallen asleeep. HoMedics SoundSpa Wh hite Noise Machine (R799, takealot.com)
SCOOP UP THE FLAVOUR, NOT THE ADDED SUGAR
03
UPGRADE YOUR MEAL PREP WITH A SERIOUS JAR
The Meal Prep Master
If you don’t feel sore when you start a new fitness plan, you’re probably not doing it right. But while a touch of DOMS never hurt anyone (much), spending every other day sprawled
Put aside the money you would have spent on a
on the couch could park your fat-loss
week’s worth of lunches and invest in this meal
goals. This vibrating gun drills down
prep jar that’s a cut above a plastic tub. This 480ml
into your muscles to increase mobility
container has a tight seal, so your work documents
before your session and speed
won’t end up stained with last night’s leftovers,
recovery afterwards. Choose between
and it’ll keep your food warm or cool for hours,
four levels of vibration to optimise
sparing you the battle for the office microwave or
your recovery. Flow Pro One (R4
fridge. Klean Kanteen (R969, yuppiechef.com)
799, performbetter.co.za)
04
05
The Short Order O Just as you wouldn’’t go running in
The Movement Coach
your Levi’s, the better suited your
Tracking your mileage is
02
attire is to the task at hand, the
one thing, but nothing will
harder you can worrk. The best
hinder your fat-loss progress
pair of training sho orts is one
like an injury. The Moov
A summer spent juicing in the hope of
that you won’t even n notice
band is designed to keep you
squeezing yourself into tighter trousers
you’re wearing (tho ough do
in the game for longer. Wear
can quickly start to feel joyless. The
remember to wear tthem).
it on your wrist or ankle and
Yonanas Elite offers another way to
Nike’s Pro Flex Ven nt Max
it can sense your movements,
pack nutrients into your diet – but it
is made with their Dri-FIT D
will keep your tastebuds sweet, too.
Technology to keep p you cool and
correction, such as advising
The dessert maker turns fruit into tasty
sweat-free, while th he lightweight
you to soften a heavy footfall.
soft-serve, without the need to add
and stretchy fabricc allows for
It has programmes for cycling,
extra sugar or fats. It also comes with
a greater range of m movement.
swimming and boxing, too. You’ll
its own recipe book. Get a sweat on with
Because jump lunges are miserable
be a better athlete, not just a
chilli-spiced mango. Yonanas Elite
enough as they are.. N Nike’s Pro Flex
(R999, yuppiechef.com)
Vent Max (R749, n nike.com/za)
The Frozen Asset
104 MH.CO.ZA Sept/Oct 2020
then offer feedback and form
THE CLOSEST THING TO A WEARABLE PT
leaner one. Moov Now (R1 049, mantality.co.za)
07
08 09
The Support Act
01-13
The Home The Brighter Gym Bottle
A tight-fitting base layer will
You don’t need all
do more than just show off
the fancy equipment
your newly honed physique – it could help you build it, too. adidas’s Alphaskin is made of a stretchy jersey material, which shrink-wraps your
BRING HOME THE BENEFITS OF A TOP-FLIGHT GYM
helping them to generate
a well-shared weight-loss
in the gym to have a
rule – and it’s worth heeding.
kickass home gym. You
In one Obesity study, subjects
just need this REBEL
who knocked back a glass
Foldayway Training
before each meal lost 2kg
rig which is the perfect
torso to support your muscles,
“Drink more water” is
companion tool for all
more fat mass than those who didn’t. For those who need
your strength needs.
reminding – or like to gamify
more power and burn more
The rig has place for you
their health goals – this bottle
calories in the process, too. It
to rest a heavy dumbell,
calculates your ideal water
also makes use of the brand’s
along with a pull-up bar
intake based on your personal
Climachill tech, developed
to help you take your
data and glows to remind
to keep you cool and dry in
strength to the next
you to drink. Tap the bottle,
hot weather. Which should
level. With place to
and it’ll respond with your
also come in handy if the
add a set of ggymnastic rings or a TRX
office air-con proves a little
estimated hydration status.
suspensio on trainer you’ll never get
At the very least, it makes for
temperamental. adidas
bored with the th list of exercises you can
good chat at the water cooler.
Alphaskin 360 Long Sleeve Tee
perform m. REBEL Foldaway Training
Hidrate Spark 3 (R1 468,
(R1 899, shop.adidas.co.za)
Rig(R6590, rebelstore.co.za)
10
The Rowing GOAT
BREATHE NEW LIFE INTO YOUR EATING PLAN
ubuy.za.com )
12
The rower is one of the smartest training testing your heart and lungs. The Concept
The Uphill Battle
2 Dynamic Indoor Rower responds to your
It’s time to ditch your regular
tools, providing a full-body muscle burn wh hile
every stroke so you’re in complete control
11
treadmill and invest in this
13
or app to help you track your progess. Need
The Metabolism Hacker
lowly cardio machine. It helps
inspiration for a workout? Pair it with the
Fine-tuning your eating
you find your perfect stride,
habits can sometimes
develop better running
feel like a stab in the dark.
techniques and burn more
Lumen promises to shine
calories. You’re in total
new light on the matter.
control with this machine,
Exhale into the breathalyser-
with it slowing down or
like device and it will tell
speeding up whenever you
you whether your body is
change pace, so you won’t
they fight against your
burning fat (good, if weight
need to faff about with the
movements, making it
loss is your aim) or carbs
touchscreen mid-sprint.
tougher on your upper
(the body’s preferred energy
To ensure your fat-burning
source). Lumen then offers
ambitions last the course,
a bespoke nutrition plan
it also has built in HIIT
easy. Stroops 22kg Beast
according to your metabolic
programmes, while it’s
Battle Ropes (R3 822,
patterns and goals. It’s fussy
bluetooth capabilities let
nutritional science, made
you connect to a workout
digestible. Lumen
app. Speed Mill (R69 995,
(R5 850, lumen.me)
rebelelitefitness.co.za)
of your exertion and resistance at all times. You’re also able to connect a fitness tracker
RowVigor app, which comes with a variety of workouts to help you boost your fitness. Concept 2 Dynamic Indoor Rower (R23 500, rebelstore.co.za)
PULL IN FAST FAT LOSS WITH THE ULTIMATE ROWER
Speed Mill instead. This motorless treadmill is no
The Cord Cutter Battle ropes are a staple of functional training, beloved of MMA fighters for their ability to exhaust muscles and wage war on body fat. These ropes go one further. The addition of elastic resistance means
body. Taking off your T-shirt afterwards won’t be
ubuy.za.com)
MH.CO.ZA Sept/Oct 2020 105
TIRED OF EARLYMORNING FOOD PREP? MIX IT UP
14
The Jump Leads
Skipping might offer an unparalleled cardio workout, but it’s often skipped
LIFT YOUR R KB SESSIONS S TO A NEW LEVEL
in favour of more quantifiable calorieburners. But no longer. With the help of the OTG Digital Jump Rope, you no longer have to worry about keeping track of jump count in your head (let’s be honest, that’s probably harder than the actual skipping). With this skipping rope you’re able to record your skip
16
The Whizz Kid
118
The T he Swing King There’s a reason why the kettlebell has
count and calorie burn in real
Training on empty can
gaained popularity over the years. Aside from
time, making it a smart tool
suck the life out of your
heelping you build full-body muscle, a study
performance if you’re not
in n the Journal of Strength and Conditioning
used to it – but so does waking
foound that kettlebell training contributes to
at 6am to prep breakfast.
ah healthier back as a result of the loading and
This blender eliminates the
movement patterns. The HS Fitness range m
hassle. By removing the air
off kettlebells are all chrome coated, giving
from the jar, it preserves
yo ou a better grip, along with protecting your
nutrients and flavour for
flo oor from damage when your training goes
longer, so you can prepare
frrom brutal to barbaric. HS Fitness Chrome
your smoothies in bulk ahead
Kettlebells (R374 - R2 992, weight-dependent, K
of time. It also has high-
sp portsmanswarehouse.co.za)
to have in your arsenal. OTG Digital Jump Rope (R170, sportsmanswarehouse.co.za) NEGLECTING YOUR TRAINING? NOT ON OUR WATCH
speed steel blades, leaving your drink with a smoothie consistency. Russell Hobbs 1200W Nutrimaster Vacuum Blender (R1 899, takealot.com)
19
The Light Saver In fat-burning, as in life, 80% of success is showing up. If you often resort to the snooze button, the
17
The Macro Minder
Beurer Wake Up Light could help. Instead of being jolted awake by your alarm clock, this light is your own personal sunrise. As the
This has all the regular
light gradually brightens, you’ll
metrics you’d expect
begin to wake up naturally, feeling
15
from a modern tracker
more refreshed and energised.
(heart rate, steps, sleep
This sunrise alarm comes with
quality), but its USP
adjustable alarm times, an in-built
Straddling the line between
is that it detects your
smartwatch and activity tracker,
energy intake, too. By
the Fitbit Versa 2 equips you with
sensing variations in
radio as well as bluetooth. Beurer WL 50 Wake Up Light (R2 149, loot.co.za)
everything from on-screen workouts
the fluid volume of your
to curated training playlists, as well
cells, which fluctuate
a plethora of health metrics. But it
according to your
also possesses a number of practical
glucose levels, the GoBe2
“lifestyle” functions, such as weather
band displays the number
reports, contactless payments and
of calories it estimates you’ve
a to-do list function, so you’ll always
consumed. We’d forgive you for
stay on top of your game.
leaving it off ahead of a weekend
Fitbit Versa 2 (R4 300,
braai. Healbe GoBe2 (R5 120,
sportsmanswarehouse.co.za)
wantitall.co.za)
The OG Tracker
106 MH.CO.ZA Sept/Oct 2020
TURN ON THE LIGHT FOR EXTRA ENERGY
20
The Protein Perfecter The fewer obstacles your meal prep presents, the more likely you are to resist the lure of Uber Eats. This smart thermometer will make
22
The he Healthy Eater
light work of batch-cooking your
If you’re in need of a push to eat
weekly protein. Insert it into the
better, it’s time you get your hands on
meat and select your desired level of “doneness”; the thermometer will notify you once it’s ready. It’s handsfree setup allows you to continue with other chores while your meat cooks. Belmint Wireless Food Thermometer (R649, takealot.com) WRAP YOURSELF UP IN A JACKET FIT FOR ALL WEATHER
TRAIN SMARTER BY KEEPING SCORE OF YOUR RECOVERY
24
The Comeback King
Whirlpool’s Free-Standing Microwave
There are numerous studies that prov ve just
Oven. Thanks to its 6th Sense
how important sleep is for recovery. T This
technology, it automatically sets the
Under Armour Recovery Sleepwear Jogger
time, temperature and energy required
is designed to give you a better night’ss
for cooking. Making supper has never
rest. The fabric is lined with minerals,,
been easier. It also comes with a variety
which return infrared energy to your body b
of cooking methods allowing you
restoring your muscles faster. Its soft knit
to make healthier versions of your
fabric is lightweight and comfortable,, with
favourite food. Crispy pizza, anyone?
a four-way stretch; perfect for those w who
Whirlpool Free-Standing Microwave
toss in their sleep. UA Recovery Sleep pwear
Oven (R7 999, brandssa.co.za)
Jogger (R1 299 underarmour.co.za)
23
The Rolling Stone If you want to take a direct route to carving out the abs of your dreams, look no further than the Harbinger Ab Carver Pro. This ultra wide ab roller offers the right amount of stability regardless of which direction you’re moving in. Carve straight out in front of you or left and right to target your obliques. The interior engine is made from carbon steel spring to provide resistance and amplify your ab and arm workouts. It also comes with a foam cushion to ensure your knees stay comfortable throughout. Harbinger Ab Carver Pro (R899, takealot.com)
25 2
26
21
Taking your runs off the beaten track
Finally, the programme that
burns notably more calories than
many of our readers have come
pounding flat pavements, with the
to know and love. This 12 week
We’ve all been there: you set off on
increased instability challenging
plan is the perfect training
your Sunday run in the sweltering
muscles in your lower body and core.
tool to get you shredded in the
heat, only to find the rain clouds
Fit for all purposes, these shoes are
comfort of your own home. The
rolling in when you’re kilometres
as sturdy on rocky paths and muddy
bodyweight programme coupled
away from home. Salomon’s Bonatti
bogs as they are suitable for your
with an easy-to-follow eating
Pro Waterproof Jacket is the solution.
local track. The soles are infused
plan will help you torch calories
It’s water and wind-chill resistant,
with graphene – the strongest known
and build lean muscles. For half
but still lightweight and breathable,
substance on earth – making them
the price of a gym membership
without restricting your movements.
grippy and durable. Carve new paths
you get day-by-day workouts,
Best of all, it can be packed down into
on Strava. Inov-8 Roclite G 290 V2
with how-tos and videos of every
its own pocket, taking up minimal
(R2 495 trailshed.co.za)
single movement along the way.
The Trail Blazer T The Second Skin
And Speedshred!
room in your running bag.
Now put those excuses aside and
Salomon Bonatti Pro Waterproof
start making your comeback.
Jacket (R2 699 salomonsports.co.za)
(R499, speedshred.co.za)
MH.CO.ZA Sept/Oct 2020 107
WASTED! THE BUSY MAN’S GUIDE TO NOT SQUANDERING WHAT MATTERS MOST: MONEY, FOOD, ENERGY, YOUR LIFE AND MAYBE EVEN THE PLANET. BY DAVID FERRY
H O W N O T T O WA S T E …
FOOD
10 MILLION TONNES of food in South
Africa is wasted every year, which is a third of the 31 million tonnes produced every year in SA, according to the WWF. It’s estimated that the energy wasted to produce this food that isn’t eaten could power Johannesburg for 16 weeks! These three rules can help you turn that around:
1
BE REALISTIC WITH WHAT YOU’RE BUYING. People are aspirational at the
supermarket, says Dana Gunders, interim executive director of the anti-foodwaste group ReFED. “They hope to cook more and eat better, and then life happens. By Wednesday, they’re ordering pizza and the food is rotting. Beware of overbuying, and plan for lazy nights. We all have them.”
3
GIVE LEFTOVERS A LIFT. Fun fact:
casserole means “ah, nasty, not again” in French. Okay, not really. Regardless, don’t suffer through another one. Instead, enjoy these meals, which give life to leftovers.
PHOTOGRAPHS BY HANNAH WHITAKER
2
S AV E ( A N D S AVO U R ) YO U R S C R A P S . Recipes (and food Instagram accounts) train you to eat the nice-looking parts of foods (broccoli crowns) while ditching the “ugly” parts (broccoli stems). Gunders has another name for those less “liked” parts: delicious.
THE SCRAP
THE TREAT
Cauliflower stalks
Cauliflower “rice.” In a food processor, pulse chopped stalks into a rice-like texture. Saute with butter.
Carrot or beetroot tops
Fresh pesto. Combine tops with pine nuts and grated Parmesan. In a food processor, blitz, then puree, drizzling in olive oil until saucelike. Season as you like.
Potato skins
Chips! Heat a pan with a half cm of oil over medium high. When the oil shimmers, add skins and cook till crisp.
Slightly expired eggs*
Mayo. In a blender, mix yolks, a little lemon juice, Dijon mustard and salt. Add olive oil, drop by drop, until thick.
* PRO TIP: USE-BY DATES ARE ONLY SUGGESTIONS Except for baby formula, use-by dates on food don’t have to do with safety, and no regulatory body oversees them. Smell okay? Taste okay? It’s probably okay.
YOU HAVE
MAKE THIS
Leftover vegetables, a can of tomatoes, some slightly stale bread, eggs
Shakshuka. Heat tomatoes and veg in a pan till bubbling. Stir in some cumin, red-pepper flakes, salt and pepper. Drop in the eggs, cover and cook till the whites are set. Serve with toast.
Vegetables, meat, random fresh herbs, leftover grains, bottled dressing
A grain bowl. Toss the vegetables and meat in a little dressing; layer over the leftover grains. Microwave, then scatter herbs on top.
MH.CO.ZA Sept/Oct 2020 109
H O W N O T T O WA S T E …
CALORIES
If you’re trying to lose weight, or just not gain any, you have to watch out for wasteful, empty calories. These formerly heavier guys know that – and how to fight back.
AVOID EDIBLE FORKS.
EASY ON THE PROTEIN BARS.
SNACK SMARTER.
“I DON’T DO WHAT I CALL ‘VEHICLE CARBS’— FOOD WHERE THE WHOLE PURPOSE IS TO PUT OTHER FOOD INTO YOUR MOUTH. CHIPS, ROLLS, TORTILLAS — THEY’RE JUST EDIBLE FORKS. AND YOU CONSCIOUSLY EAT SLOWER IF YOU’RE USING A REAL FORK.”
“I LEARNT TO LIKE THEM BECAUSE THEY WERE HELPING ME MEET MY FITNESS GOALS, BUT ALL OF A SUDDEN, I WAS BINGE-EATING THEM. YOU CAN’T JUST MUNCH ON THEM, ESPECIALLY IF YOU’RE NOT READING THE LABEL.”
“I AVOID ANY FOOD THAT YOU CAN’T HAVE JUST ONE OF: CHIPS, POPCORN— EVEN ‘HEALTHY’ PROTEIN POPCORN. THEY DON’T AFFECT YOUR APPETITE, THEY DON’T GIVE YOU THAT SATIATED FEELING, AND YOU KEEP EATING AND EATING THEM.”
—JOSH HOHBIEN;
—NICK LAUSTRUP;
—DUSTIN HALL;
lost 68 kilograms
H O W N O T T O WA S T E …
lost 48 kilograms
PLASTIC
PEOPLE BUY 1 million plastic bottles –
per minute (and only about 23 percent are recycled). Yes, plastic is choking our oceans, lakes and rivers. Microplastics are making their way into our seafood. And as if that weren’t bad enough, researchers believe that chemicals in all that plastic may disrupt endocrine activity, which can lead to lowered fertility and cancer. I thought I was pretty careful about plastic, but when I tracked my waste for a day, I was shocked to find it everywhere (toothpaste! gym shoes! beer cans!). For ways to cut back, I looked up Rob Greenfield, who wore all the trash he produced for 30 days in 2016. By the end, he was carrying 38 kilograms of plastic bags, water bottles and plastic-lined food containers. “I was barely able to move,” he says today. Most disturbing, he says, is single-use plastic. “Think about, say, a bag of potato chips. It takes five minutes to eat it. But that bag will be around for 500 years,” Greenfield says. “Does that make any sense?” It didn’t to him, which is why he’s aiming to cut plastic from his life entirely. You don’t have to go that far. Just pick your level – life’s hard; no judgment – and try his tips. 110 MH.CO.ZA Sept/Oct 2020
ENTRY-LEV EL
Don’t just recycle old to-go containers: consume fewer of them. Bring reusable ones to your usual takeout spot and have them put your meal in there. Cheap clothes are loaded with plasticky synthetic fabrics like nylon and polyester. Cotton feels better, anyway. (Ditto wool and cashmere.)
A DVA NCED
Food packaging fills up trash bins – one more reason to avoid processed food. Use cloth bags for produce and choose items not packed in Styrofoam. Trawl Gumtree for “new” power tools – modern ones have many plastic parts. Better yet, chip in on one with your neighbour.
PRO
Clean up your bathroom. Shampoo, deodorant and toothpaste are often packaged in and loaded with plastics. Turn to brands that don’t use them in their products. Consider bottle-free bars for shampoo and conditioner (try the ZERO Waste Shampoo Bar), and plastics-free cleaning detergents (check out faithful-to-nature.co.za).
lost 144 kilograms
H O W N O T T O WA S T E …
MONEY EVERYONE TELLS YOU to stop
buying coffee to save cash, and everyone, apparently, wants you to be angry and tired at work. Instead, keep your coffee and use your pleasant demeanor and abundant energy to knock out these cost savers. TODAY: Delete your saved payment info from e-commerce sites so that there’s a little “are you sure?” pause between you and the final purchase. THIS WEEK: Rethink meals that don’t mean much. Experiences like fine dinners make people happy, so keep them in the budget. But if you earn R150 an hour, is that crappy takeaway worth an hour of work? THIS DECADE: Don’t buy (or rent) more house than you need. Extra square meterage adds up to so many drains – energy, cleaning time, furnishings, searching for things you’ve lost. Who needs a home theatre in 2020?
HOW NOT TO WASTE…
MENTAL ENERGY There’s this Silicon Valley story about “shaving the yak” that goes a little like this...
“I should clear out that spare-room cupboard today,” you think. “Damn, I still need to build those shelves in the garage to store everything. I’ll have to go to Builder’s Warehouse to buy wood. “But Larry has my miter saw! “Eish, I can’t get my saw back until I return the stuffed Tibetan-mastiff doll my son borrowed from him, though. “And we haven’t returned it because some of the stuffing fell out and we need to get some yak hair to restuff it.” And the next thing you know, you’re at the zoo, shaving a yak, all so you can clear out a cupboard.
PROP STYLING: ELIZABETH PRESS/JUDY CASEY | MAKEUP: ANGELA DI CARLO.
H O W N O T T O WA S T E …
STACEY STAATERMAN MEETS a lot of people at the top of their professional life – and who are also in the pits. She’s a career strategist and coach who spends her days advising workers who feel like they’re wasting their life. “Is there value in what I’m doing?” her clients ask. “Am I wasting my best years in this career I don’t love?” For these folks, Staaterman pulls out a homework assignment; one she completed 17 years ago when she felt unmoored and directionless. “I ask people to write on a single page what they want their life to be like: a paragraph on your home, family and
YOUR LIFE friendships, work, hobbies, mind, body and spiritual life – anything that matters to them,” she says. “Notice that money is not on the list. Money is a tool, a means to something.” Look at the list and rank what matters most to you. Then, instead of trying to fit your priorities into your life, build your life around them. If time with your family is key, then maybe the hustle isn’t worth it. If you need money now, then overtime might be the right call. If you’re skeptical, Staaterman’s one-pager from 2003 is tacked to her office wall, and she’s still following it. “You can take care of your situation now or wait until you’re nearly dead,” she says. Because life, indeed, is a terrible thing to waste.
YAKSHAVING istheenemyofus
all,saystechentrepreneurSeth Godin,authorofThisIsMarketing. Thinkingyourwaytoinactionwastes time,energyandproductivity. Toavoidit,Godinsays,focuson what’sinyourcontrolnow.Ifyou’re atBuilder’sWarehouse,stopand evaluateyourproject:whatisthe singleachievablegoalyoucanreach today?Nottomorrow.Notnext Monday.Notafteryougetyoursaw backfromLarry.Thendowhatyou musttohitthatprojecttarget.You maybebackatBuilder’sWarehouse tomorrow,butatleastit’s better than yak shaving. MH.CO.ZA Sept/Oct 2020 111
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