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MEN’S HEALTH

SPECIAL COLLECTOR'S ISSUE

COVER GUY 2017

REAL GUYS, INSANE RESULTS

JOINT COVER GUY WINNER BUNTU MATSHAYA

MH .CO. Z A

NOVEMBER 2017 241

NOVEMBER 2017

MEN’S HEALTH

SPECIAL COLLECTOR'S ISSUE

COVER GUY 2017

REAL GUYS, INSANE RESULTS

JOINT COVER GUY WINNER JASON SMITH

MH .CO. Z A

NOVEMBER 2017 241

NOVEMBER 2017

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CONTENTS

MEN’S HEALTH NOVEMBER 2017 www.mh.co.za @MensHealthZA @MensHealthSA

THE COVER GUY ISSUE!

Your blueprint for cover-worthy strength, weight-loss and nutrition.

FEATURES & COVER STORIES BLAST BELLY FAT Follow this abs plan to chisel out your beach-ready body.

44 RECOVER FASTER Six proven rules to speed up your recovery.

52

DYLAN NESER Cover Guy Top 10

SUMMER SKILLS Whip up real deal Southern-style smoked BBQ and become the king of the grill.

64 BEST SHAPE EVER! Find out how our Cover Guys earned a coveted spot in our top ten and then, put their advice into action.

96 THE WORLD IS YOUR GYM Forget dragging yourself to the gym – your best workout is waiting for you right on your doorstep.

103

SURVIVAL SECRETS From bear attacks and crashes to twisters, these guys lived to tell the tale.

120

12

MH.CO.ZA/ November 2017

Photograph by Byron Keulemans

A TEASPOON A DAY Salt: too much may kill you, and too little could too.

108

CONTENTS

STRENGTH

HEALTH

LIFE OF KAI Use these eight water-born beach body secrets to engineer your transformation this summer.

40

EIGHT WAYS TO RUIN YOUR SUMMER Avoid these seasonal snags with ease.

60

STRETCH AND SHRED Limber up – it’s time to melt fat quickly at home with this flexible routine.

50

WEIGHTLOSS CLASS ACT Lawrence Resnick hit the books and tapped the experts to engineer his monster weight loss.

58

SWEAT SCIENCE Here’s why you sweat, why it stinks and what you can do about it.

62

ST YLE THE INVESTMENT These sunglasses are a certified spectacle.

71 YOU: WEATHERPROOFED! How climate changes your grooming routine.

82 CENTRE STAGE Singer/songwriter Jimmy Nevis’s wardrobe essentials.

84

RELATIONSHIPS

P. 72 UPFRONT ED’S LETTER Become a role model, not a roll model.

16 MAN OF ACTION Surfski veteran Hank McGregor on why the waves are the way.

18 THE EXCHANGE “How do I avoid 14

BOARDWALK EMPIRE Sidestep the crowd and spend your summer on the world’s best secret beaches, rocking the world’s best boardies.

These fair weather threads will take you from coast to coast without breaking a sweat.

flipping my lid on the road?”

24 GAME PLAN The best way to spend your time.

26

BETTER MAN STAY DRIVEN How a Cape Town psychologist is changing lives with a kitted-out Kombi.

28

MH.CO.ZA/ November 2017

SMOOTH SAILING Surfer Emma Smith knows how to stand out in the waves, and blend in at breakfast. Mix up her ultimate pre-surf smoothie.

32 A MAN, A PAN, A PLAN Make the best meal of the day the first meal of your day.

34

HIKING FUEL A simple guide to whipping up an energy-filled, nutritious trail mix.

36 BODY SCIENCE What happens to your body when you run a marathon?

Here’s what we discovered.

38

THE GIRLS NEXT DOOR: REUNITED Every woman who has ever helmed this fabled column has returned to share uncensored advice on how to win over the opposite sex.

112

FOOD OIL UP We pitted coconut oil against olive, and found a winner. Now you can reap the oils of war.

68

HANDS OF TIME Set the pace with the best adventure watches and tech-savvy timepieces with our ultimate guide.

86

JACQUES WEYERS (Fashion), Greenpoint Sunglasses R4 140 Puma at SDM Eyewear, Rubberstrap Watch R649 Lorus at Treger Brands, Waterpolo shorts R900 Superdry, Towel R700 Granadilla

MAN AND MACHINE Top-up your endurance with a savage stint on the SkiErg. Here’s how.

48

treadandmiller.co.za Footwear and accessories for the urban man.

Products subject to availability. Cape Town Johannesburg Port Elizabeth Pretoria Durban 0860 665 533

LETTER FROM THE

EDITOR “I started asking myself, what am I doing with my life? I needed to change things, I needed to better my lifestyle.”

Jason Smith, joint Cover Guy winner SPECIAL COLLECTOR'S ISSUE

REAL GUYS, INSANE RESULTS

Leading From The Front

SPECIAL COLLECTOR'S ISSUE

10 GUYS, 10 ROLE MODELS, ONE COMPETITION. TWO WINNERS & PLENTY OF INSPIRATION.

By the time you read this, I should be a father. For the second time. Hopefully the little guy will be healthy, happy, and already with his three-year-old sister at his home, outside of his mother’s belly.

Becoming a dad forces plenty of introspection (and in most cases, frantic moneysaving), and like plenty of other prospective papas, I’ve started thinking about what kind of dad and man I’m going to be for my son and daughter. This isn’t just about a legacy, or what you leave your kids – it’s about what you’re doing right now. Staying fit and healthy isn’t just for your sake; you need to be around for a long time. And also be able to do things like climbing trees and playing soccer with your kids, without sounding and moving like an asthmatic bulldog. Being active and adventurous with your kids also instils a strong work ethic, builds confidence, and keeps them healthy – childhood obesity is metastasizing, and it causes plenty of self-esteem issues down the line. You need to be more role model, and less roll model.

But we’ve got you covered. We have two ultimate role models: Jason Smith and Buntu Matshaya are the two joint winners of our annual Cover Guy Competition (p96), in partnership with Versace. A tie is a first for the brand. The reason: the incredibly high level of competition this year. And we honestly couldn’t choose between the two, and that’s why we’ve decided to give them each their own cover (see right).

Jason has the dad thing nailed. He has a fulltime job, is the co-owner of a gym, and still finds time to train to be one of the fittest men in the world (he recently came 11th at the 2017 CrossFit Games) – and he has two kids. Being a dad doesn’t mean you have to sacrifice your fitness or your work, and Jason is the perfect example of someone who has that balance perfectly right. But even if you aren’t becoming a dad anytime soon, you can still learn plenty from Jason and his simple and effective advice.

16

MH.CO.ZA/ November 2017

Our other winner, Buntu, isn’t a dad, but his story is just as powerful.

This personal trainer and coach won us over with his charisma, work ethic, and passion for inspiring other men and women to live healthier, happier lives. He’s also constantly giving back to the community through charity work. Buntu’s dad passed away when he was young, but he left a strong blueprint, and shaped his son through his example. Today, his dad would be proud of what Buntu’s become.

But that’s not where our editorial offering ends. We have plenty of powerful stories (p28), the latest fresh-air training routines (p103), the hottest beach style (p72), the greatest timepieces (p86) for your wrist and budget, and even more local role models (p18).

Here’s to your best summer.

REAL GUYS, INSANE RESULTS

JOINT COVER GUY WINNER JASON SMITH

STRONG WORDS from TWO ROLE MODELS JOINT COVER GUY WINNER BUNTU MATSHAYA

NOVEMBER 2017

“Fitness started with me looking up to my dad; and now it’s become more than just a part of me – it’s my life.”

Buntu Matshaya, joint Cover Guy winner

ARTHUR JONES EDITOR

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@arthurjonessa

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Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA

MAN OF

ACTION

BALLITO, KZN

“Break the surf, and you’ll see the beauty of surfski paddling. There are no limits. You’re hitting high speeds while surfing the wind swells. Nothing is more exciting than racing in the open ocean.”

-HANK MCGREGOR, WORLD CANOE MARATHON CHAMPION

Forget building your body indoors. The real forge: the ocean. This low-impact sport offers up monster cardio for all ages (Hank has seen guys in their 80s ace it) while building upper-body strength on par with most moves you can do in the gym. “You’re strengthening your core, too,” says Hank. “And as you get better, you’ll start engaging more muscle – making every session a full-body workout.” And don’t forget the social side. Hit the waves, and you’ll line up with pros and novices more than willing to talk shop. Start paddling.

PHOTOGRAPH BY CHRIS ALLAN

MH.CO.ZA/ October 2017 19

MH WORLD

NOVEMBER

Download your digital copy at mysubs.co.za/ mens-health Works on iPad, Mac or PC.

#menshealthza Catch the action backstage on our Cover Guy shoot at Crossfit Jozi. Follow us on Instagram @MensHealthZA and tag us in your workout pics. We’ll feature the best ones right here in the mag!

BRANDNEW MH.CO.ZA

1 2

Stronger. Better. Faster.

Welcome to our brand-new online space!

It’s your daily dose of expert advice on fitness, nutrition, health issues, style and sex. Always wanted a personal trainer? You got it. We’ve also built a recipe tool packed with simple, high-protein meals that will leave you with no excuse not to hit your body goals. It’s the gym bro you always wished you had, just a tap away on your phone, tablet or PC. MH.CO.ZA

Making Better Men Since 1997 You’ve seen our TV ad. Now read the stories behind our incredible everyday heroes.

MH.CO.ZA

drug and gang scene – but avoided it thanks to his single mom, who helped keep him on the straight and narrow. Now, he’s a model with an international basketball career.

@brandon_duxbury

@mrviveiros

4. Nic Ingel was once a drunk at death’s door.

1. Luvo Manyonga beat poverty and tik addiction to become an Olympic long-jump silver medallist.

He hauled himself back from the brink of suicide through exercise – and now he runs a gym where addicts come to sweat themselves clean.

2. Alwyn Uys was a promising young rugby player when a car crash paralysed him from the waist down. He turned disaster into opportunity, and is now training with the Paralympic team.

3. Vincent Ntunja was headed straight for the

5. Ryan Botha is a former Men’s Health cover guy who jumped off a balcony at a New Year’s party to perform CPR on a man who had fallen five stories down. He smashed his leg in the process – but saved the man’s life.

@coachlegsofficial

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MensHealthSA

20 MH.CO.ZA/ November 2017

Move more. Sleep better. Improve.

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EXECUTIVE EDITOR KIERAN LEGG Features Editor DAVE BUCHANAN Contributing Editor CHELSEA GEACH Deputy Online Editor KIRSTEN CURTIS Contributing Online Editor ALICE PAULSE Commercial Content Producer HASAN VARIAWA Intern KELLEIGH KOREVAAR Intern

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EXPERTS AND ADVISORS

PHOTOGRAPHY

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CONTRIBUTORS Buntu Matshaya (Cover Guy winner), Jason Smith (Cover Guy winner), Byron Keulemans (cover photographer), Aimee Swartz, Andrew Dawson, Andrew Heffernan, Anthony McCarron, Ben Ritter, Chris Allan, Chris Hall, Chris Hunt, Dan Masoliver, Dan Michel, Devon O’Neil, Ebenezer Samuel,Edwin Smith, Eugene Dobrik, Ferdinand van Huizen, Igor Polzenhagen, Jacques Weyers, Jerilyn Covert, Juno DeMelo, Justin Steele, Lara Rosenbaum, Levi Brown, Louisa Parry, Luke Kirwan, Mark Anders,Micaela Young, Michael Easter, Nechama Brodie, Paul Pope, Peter Crowther, Phil Haynes, Sean Laurenz, Steve Sanford, Ted Cavanaugh, Tom Servais Unless previously agreed in writing, Men’s Health buys all rights to all contributions, whether image or text.

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Note8

Do bigger things

THE

EXCHANGE

NOVEMBER Your biggest, strangest, and most embarrassing questions — answered!

AM I NORMAL?

I like watching pimple-popping videos.

Mlungisi, Sedgefield Maybe it’s a little gross, but it’s a harmless disgustingness, says Cornell psychologist David Pizarro. It’s not unlike having a thing for horror movies. You’ve got thrills and suspense, but there’s no actual danger. You know the ending, but there’s still an element of doubt. A tiny drama is unfolding; and at the end, you get a vicarious satisfaction from seeing the task completed.

So is it normal? Considering the wide world of weirdness available to view online, it’s innocent stuff. That said, consider those videos NSFW.

Trevor, Pinelands

It’s not uncommon, even for a chilled guy like you, to get a little peeved when Oupa in front of you won’t step on the petrol, or some slow asshat hogs the right lane. Hey, maybe you’re frazzled, running late, or sleep-deprived. Sometimes anger passes quickly and other times it lingers, says Melissa Horowitz of the American Institute for Cognitive Therapy. But there’s a crucial distinction: “If you act on it with the intent of causing physical or psychological harm, this can be categorised as aggressive driving behaviour,” she says. You could face fines or a date in court, or even worse: an accident that gets someone hurt. To calm that about-to-blow fury, Horowitz says, try this: inhale and count to three; then exhale and do the same. Or tense a specific muscle or muscle group (like your shoulders or fist) to a count of three, and then release.

24 MH.CO.ZA/ November 2017

WEIGHT-LOSS

Is bottled water any healthier for me than tap?

Charl, Witbank Unless you prefer the convenience or taste of bottled, save your cash and drink tap water. No studies suggest that bottled waters offer any extra health benefits.

If your tap water tastes dicey, use a contaminant filter on your tap, and/or get a filter jug. And know what you’re drinking: municipalities sometimes publish detailed reports on contaminant levels.

You could contact your local health department to get your hands on that data.

Is it true that digesting celery burns as many kilojoules as the celery contains?

Brendan, Grahamstown Wouldn’t that be a nice trick? Unfortunately, it’s impossible.

That digestive kilojoule-burning is known as the thermic effect, and it’s negligible for a celery stalk, which contains only about 25 kilojoules to begin with. So stop obsessing. If you’re looking to control your appetite, celery is a smart, fibrous, water-laden snack, especially with a smear of peanut butter or almond butter for filling protein.

FACT-CHECK MOM

Vicks VapoRub for a cold Just like chicken soup, VapoRub can’t cure a cold, but it will help you feel better.

VapoRub contains menthol, which triggers receptors to send a “brrr” message to your brain. That tricks it into thinking your nose is less congested, at least for a while. But the only cure for the common cold is time, not VapoRub. “If you hurt yourself and take something for the pain, you won’t heal any faster – it just changes brain signals like VapoRub does,” says Bruce Rubin of Virginia Commonwealth University School of Medicine.

ZOHAR LAZAR (illustration)

I NEVER GET WORKED UP. . .

EXCEP T AT LOUSY DRIVERS. HOW CAN I DEFUSE MYSELF ?

NUTRITION

Sandton, Mall of Africa, Eastgate, Clearwater, Cresta, Menlyn, V & A, Canal Walk, Tygervalley, Cavendish, Pavilion, Gateway, Ballito Junction, swatch.com

GAME PLAN

NOVEMBER You have 150* hours of free time this month.

Here’s what’s happening, and here’s why you should care.

THE MOVIE: WATCH

THOR RAGNAROK – 3 NOVEMBER

TECHNO VIKINGS

It’s Time Cop, topped up with a little Norse mythology and served with a side of cheesy one-liners. Or basically everything that was good about the 1980s (and the 1060s) packed into one supersized superhero film that doesn’t take itself seriously.

THE RACE: 5 NOVEMBER

Soweto Marathon Turn your morning run into a jaunt through history by tackling the Soweto Marathon. The masochists among us will happily fling themselves at the full 42km route, but the 21km and 10km events promise to be more fun than flagellation.

OR

JUSTICE LEAGUE – 17 NOVEMBER

MORE SUPER HEROES / LESS NEON

After Wonder Woman proved that it’s a possible to make a good DC movie, Justice League – featuring everyone from Batman to The Flash – has to prove that it wasn’t just dumb luck.

TO O H OT TO HANDLE? AVO I D T W I T T E R TA N T R U M S WHEN TEMPS RISE

THE DRINK: 8-10 NOVEMBER

OR

MURDER ON THE ORIENT EXPRESS – 10 NOVEMBER

MORE TRAINS / LESS SUPER-LASER-DEATHRAYS

Murder on the Orient Express boasts an all star cast and an intriguing “who dunnit?” plot that will keep you guessing even after the credits are rolling.

Be Happier Or at least appear to be. A study of over 3.5 billion social media posts has found that we’re more likely to shoot off a negative post when the weather is dipping or climbing into the extremes. Scroll through your feed and find your most recent lowlight. Chances are it was either too hot, too cold or too wet at the time of posting. Your new gameplan: save social media for a temperate day.

THE GAME: CALL OF DUTY WWII

26 MH.CO.ZA/ November 2017

The drink of choice of any man who has sat contemplating in a leather chair. And if you haven’t, what are you doing with your life?

The Whisky Live Festival is a chance to sample sips of whiskies from around the world, and gorge on enough grub to soak it all up and squeeze in just one more tumbler of the golden good stuff before you go home (in an Uber).

Get your tickets at whiskylive.co.za

Adventures in space? Cancelled.

The series is going back to its roots, and that’s good news if you – like us – are tired of zerograv shenanigans. A cinematic, action-packed single-player campaign will take you across famous theatres while a meaty multiplayer mode lets you test your skills against everyone and their cat.

Main image and Whiskey Image by Getty/Gallo Images, * Source statssa.gov.za, 2001

Whisky

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BETTER MAN YOUR GUIDE TO LIVING SMARTER, HEALTHIER AND HAPPIER

Driven

HE HAS SACRIFICED THE SAFETY NET OF A FULL-TIME JOB, AND THROWN CAUTION TO THE WIND. FOR BANETSI ANDREAS MPHUNGA, WHO TURNED HIS COUNSELLING PRACTICE INTO THERAPY ON WHEELS, THERE’S ONLY ONE RULE: NEVER STOP MOVING. / BY KIERAN LEGG

28 MH.CO.ZA/ November 2017

ROLE MODEL

This wasn’t his calling, the professor told him. And on paper, maybe he was right: Banetsi Andreas Mphunga was trailing at the bottom of his class, struggling despite hours spent studying and agonising over his papers and tests. But Banetsi was equal parts stubborn and certain that psychology was the way he wanted to make a difference. And he also believed he had something nobody else had: a resilient, unbreakable entrepreneurial spirit.

Now, he’s the counsellor on wheels, a man who ditched the safety net of a fulltime job and sank his money into a Kombi to travel into impoverished communities, helping people who had given up on help a long time ago. He’s making waves, but he’s only getting started. His endgame is to peel away the stigma around mental illness and life-saving therapy, one kilometre at a time.

There were drugs. Lots of them. And as a teenager in Khayelitsha, Banetsi tried them all.

“I was a typical kid in the township,” he says. “I know what dagga tastes like, and what mandrax tastes like too.”

But unlike his friends, many who had to return to broken and abusive households, Banetsi’s home was a safe sanctuary, guarded by disciplined, inspirational and supportive women. His mother and sisters gave him the room and independence to make his own mistakes – in the aftermath of which he wouldn’t be chided, beaten or ostracised, but told where he had gone wrong, and how to correct his course.

“And so with the drugs, for example, when I saw things were going too far, that I was going to be burnt, I had the ability to see that I was heading down a dangerous path, and I pulled back,” he says.

When Banetsi finished school, he was certain he wanted to be an architect. But after numerous rejected applications, he settled on studying oceanography. It turned out to be a huge mistake – he was miserable.

After three, unsatisfying and arduous months, he turned to his sisters.

PHOTOGRAPHY BY IGOR POLZENHAGEN

MH.CO.ZA/ November 2017 29

ROLE MODEL

The ‘Wheel’ Deal Banetsi Andreas Mphunga modified an old Kombi to house his colourful mobile counselling room.

The dream: taking his practice cross country.

“I told them I wanted to drop out,” he says.

They were supportive – even taking him to a psychologist, who recommended he study a new field. The session was instrumental in clearing his mind, helping him see a path he hadn’t even considered: becoming a psychologist himself.

“I had done an internship at the Department of Social Development before that, and I had enjoyed what I was doing there: the interventions, the work... it was very rewarding,” he says.

He applied to study psychology at the University of the Western Cape.

During his third year, a professor pulled him aside. “This course isn’t for you,” he told the passionate student. “Why don’t you go and do something easier?”

At the time, Banetsi was struggling. His official transcript was dotted with plummeting grades. But giving up now wasn’t an option. The young student had a vision: he wanted to help people in a way he knew nobody else could. And part of him wanted to prove people wrong, to show them that it wasn’t just about numbers on a piece of paper, that his mission was bigger than all of this. He stuck it out.

When he passed, that same professor said to him: “When you entered this room,

you entered as my student. When you leave, you leave as my colleague.”

Banetsi was floored. He had to sit down.

To date, it’s still his proudest moment – a payoff for the years he spent believing in himself, despite languishing at the bottom of his class.

He would need to tap into that energy after university, as he struggled to find work.

“I searched like nobody’s business,” he laughs. “But no luck.”

He ended up volunteering in Khayelitsha, doing a job that had nothing to do with his degree. It turned out to be an invaluable move, bringing him back to the ground level of the issues running rampant in the township.

Between the addiction, crime, abuse, gangsterism, teen pregnancy and broken households, it was clear that urgent intervention was required.

“I thought to myself, how can I help these people?” he says.

That’s when he bought the Kombi, reworking the van’s innards to resemble the confines of a counselling room. He brought psychological help right to people’s doorsteps, a quick step to climb over the intense stigma around mental health and help.

It’s difficult and expensive but rewarding

work. He’s working with people who suffer every day and night, who see no way out.

And he gives them hope, the tools to cope with their struggles.

He works with rape victims, gangsters, drug addicts, abusive fathers, abused mothers.

“It’s draining, sometimes,” he says.

“When I go to see my supervisor, the debriefing process I go through is so intense.

I’m one person, and I sometimes have to carry so much.”

But he sees changes, and that makes it worth it. Just recently he helped a violent father overcome decades of anger and finally find peace, using a colouring book to overcome the man’s tough exterior.

“These townships have been ruined by our history, and we still have a backlog of issues that haven’t been resolved. There are no psychologists out here, or in the rural townships in the Eastern Cape, or Limpopo, or the Northern Cape; and we need them here most.” Banetsi wants to travel the country. But for now, he has to figure out how to pay for that. A week on the road would break the bank. Months? Not possible – yet.

“Yes, the Kombi is broken down right now,” he says. “But I will fix it. I will find a way to do this – with help, or all by myself.”

If you would like to help fund Banetsi’s mission, contact him at counsellor.banetsi@gmail.com

30 MH.CO.ZA/ November 2017

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WOMAN

MIX IT UP

Smooth Sailing TOP 100 SURFER EMMA SMITH KNOWS HOW TO STAND OUT IN THE WAVES AND BLEND IN AT BREAKFAST. MAKE THIS:

1 The Why Emma doesn’t train in a gym, she trains in the waves. That means rests between supersets (or surfs, to be precise) turn into sessions treading water, battling the roiling surf, and navigating around (and often against) savage riptides.

“I need long, slow-releasing energy,” she says. “And I need something that gives me a kick-start as soon as I hit the water.” Enter the Surf Bomb.

EMMA SMITH H THE SOCIAL

@emmaninasmith @ i i on I Instagram and Twitter i THE SKILL

Hang t H ten on your pre-workout p t T H E P LU G S

2 The How To construct the Surf Bomb you’ll need a blender and the following ingredients:

She’s S ’ climbing i i the w world rankings i ( (ranked 79 at the time ti of going i to print).

Follow p h j her journey y at billabong.com bi g

Load your ingredients into a blender with your protein powder – Emma uses a vegan one. Liberally add ice and a liquid of your choice (water works, but almond milk is the winner). Blend until smooth. Too thick? Add more liquid and blend again. (1 836kJ, 24.4g fat, 53.3g carbs, 17.2g protein)

3 The Pay-Off “Surfing is a long and humbling process,” says Emma. “It requires a lot of time in the sea in different, difficult conditions.” This smoothie is packed with energy and nutrition, but doesn’t sacrifice on taste: “I wanted to make a pre-workout I could look forward to.”

This definitely fits the bill, keeping you full for longer and balancing out sugar levels to avoid those post-surf cravings.

32 MH.CO.ZA/ November 2017

Words by Kelleigh Korevaar and Kieran Legg, Photograph courtesy of Billabong (billabong.com)

1 frozen banana 1 tbsp almond butter 1 tbsp dessicated coconut 2 tbsp pure cocoa powder 1 tbsp raw honey ½ tsp vanilla essence or pods 30g protein powder

FOOD

A MAN, A PAN, A PLAN

Egg & Tomato Breakfast Sandwich IF YOUR FIRST HUMAN INTERACTION OF THE DAY IS THROUGH A FAST-FOOD DRIVE-THRU INTERCOM...

YOU’RE OFF TO A SAD START. MEET YOUR NEW BEST BREAKFAST FRIEND. / BY PAUL KITA

1 1

1 1 1 1

T B S P M AYO N N A I S E TBSP CHOPPED FRESH HERBS ( B A S I L , ROSEMARY, THYME, AND/OR O REGA N O ) TBSP BUTTER W H O L E W H E AT E N G L I S H MUFFIN, SPLIT LARGE EGG S L I C E L A R G E TO M ATO, 1CM THICK

1. In a small bowl, mix the mayonnaise and herbs. Set aside.

2. In a large non-stick pan on medium heat, melt half the butter.

Add the English muffin halves, cut side down. Toast till golden brown, 2 to 4 minutes.

Transfer them to a plate and spread your herb mayo on one muffin half.

3. In the same pan, add the rest of the butter; swirl to coat.

Crack the egg into

34 MH.CO.ZA/ November 2017

one side of the pan; add the tomato to the other and season it with salt and pepper.

Cook the egg to your liking, about 1 minute per side for over easy or 2 minutes for over hard. Flip the tomato when you flip the egg. Set the tomato and egg on the muffin half with the mayo.

Close your creation.

Makes 1 sandwich.

1 720kJ, 13g protein, 28g carbs (5g fibre), 29g fat

BUILD A BEER BLOODY MARY Brunch for two? Just make a second sandwich, and mix this up: a 340ml beer (wheats and pale ales work best), about the same amount tomato juice, 1 tsp tomato sauce, 1 tsp mayo, and 1 tsp Worcestershire.

Add sriracha to taste. Makes 2.

TED CAVANAUGH (food)

WHAT YOU'LL NEED

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BODY SCIENCE

WHAT HAPPENS WHEN

I Run A Marathon?

3. Take a breather Seasoned endurance athletes and 42.2 rookies alike can expect a rush of adrenaline on race day.

But while a little will fire you up, too much can burn you out. “Adrenaline breaks down muscle glycogen,” says Prof Andrew Jones, Exeter University physiologist. “Bring down your heart rate with diaphragmatic breathing: one hand on your belly, one on your chest; then inhale and exhale deeply, five times.”

4. Scale the wall Ideally, the only ‘runs’ that should concern you are those you did during training... “But distance running can trigger diarrhoea,” says Kate Spilsbury of the English Institute of Sport. “There’s evidence that bovine colostrum supplements help. And reduce your intake of fibrous foods such as lentils and broccoli in the days before the race, too.” Softly does it.

Even the most experienced runners will describe “hitting the wall” with sombre resignation. “This is when the glycogen in your muscles becomes depleted,” says Jones.

“You’re simply unable to sustain the same speed.”

Avoid it by taking on 60g of carbs per hour from drinks or gels. And do the same during your longer training runs – that way, they’ll be easier to stomach on the big day.

2. Feel the force

5. Fluid dynamics

1. Trust your gut

Pounding the pavement takes its toll on your hips, knees and ankles. “The force of each step is more than twice your bodyweight,” says Spilsbury.

“As fatigue sets in and your form slips, you’ll start to ache.” Mitigate the damage by ensuring your takkies are fit for purpose.

Replace them every 800 kilometres, and never lace up a box-fresh pair on the big day – break them in with at least four eightkay runs.

38 MH.CO.ZA/ November 2017

With 11 000 kilojoules of energy expelled, your body will cry out to collapse in a quivering heap.

Don’t let it. “If you stop moving as soon as you finish, you’ll experience dizziness due to a drop in blood pressure,” says Spilsbury. Keep walking, and go easy on the aQuellé: gulping, rather than sipping, is less efficient for rehydration. Or sip a beer. It’s also less efficient, but you’ve damn well earned it.

Photograph by Getty/Gallo Images, Illustration by Werner Viln

WHETHER YOU’RE STILL HOBBLING FROM CAPE TOWN OR PICKING UP THE PACE AHEAD OF SOWETO, OUR QUICK TIPS WILL MAKE GOING THE DISTANCE A GOOD BIT EASIER. JUST DON’T TELL YOUR RIVALS

STRENGTH Stretch, shred, repeat.

Rev up your recovery.

Jumpstart your abs.

8 Beach-Body Secrets from the Life of Kai Whatever your beach or ocean pursuits, world-class waterman Kai Lenny can help.

BY MARK ANDERS 40 MH.CO.ZA/ November 2017

STRENGTH

In the Molokai 2 Oahu Paddleboard World Championships, competitors cross the 51km Channel of Bones in a salty test of balance, muscle, and grit. Last year’s M2O saw Kai Lenny power across in 4:07:41, a world record. Lenny, 24, eschews energy bars for slower-burning fare. “Every world title I’ve ever won was fuelled by Taco Bell’s Bean Burrito Grande Meal,” he says.

The Hawaiian, a multiple-time champ, has a unique race plan: five 1600kJ burritos before the event, and five during. He also uses creative fitness strategies, and they work: he’s the world’s fastest stand-up paddleboarder, and a demon big-wave surfer, kitesurfer, windsurfer, freediver, and outrigger canoe paddler.

2

POKE YOUR DIET

Lenny doesn’t always eat Taco Bell. His go-to meal is poke (poh-keh), a traditional Hawaiian raw fish salad. Cube 6 ounces of tuna and toss it with 3 tablespoons of soya sauce, a diced green onion, and 2 tablespoons of sesame seeds. Serve over brown rice. Tuna delivers protein and omega-3s; brown rice provides fibre.

3

BLAST YOUR BODY

You’re not likely to replicate Lenny’s winning M2O strategy, which involved 30-minute intervals of near-max effort followed by 4- to 6-minute recovery intervals. But you can practice this stand-up paddle-

BALANCE YOUR POWER

Single-Leg Dumbbell Deadlift TARGETS Hamstrings, calf area

With a dumbbell in each hand, step onto a flatside-up Bosu with one leg. Hinge forward at your hips. Pause when parallel to the floor, and explode back up. Do 3 sets of 6 to 8 reps per leg.

42 MH.CO.ZA/ November 2017

boarding drill: sprint all-out on a flat body of water for 60 seconds.

Take a 2-minute slow-paddling rest before sprinting again.

Repeat this 10 times.

4

TRUST YOUR HEART

Each morning, Lenny dons a heart-rate monitor. His resting heart rate determines his workout’s intensity. If it’s around 45 beats per minute, his body is rested. If it’s around 56, his body is telling him to be aware. Try it: within five minutes of waking, check your pulse using a monitor or by pressing two fingers on the carotid artery in your neck and counting the beats. Do this daily for two weeks to establish a baseline.

5

FIND BALANCE

“When I’m at home on Maui I try to do as many sports as possible,” says Lenny.

“I’m always on the water, changing it up, and I might do five or six different water sports in a day.” Shaking up your routine is a surefire way to avoid boredom and prevent overuse injuries.

Skip biceps and back lifting day and take a rock climbing class. Spinning class regular?

Try mountain biking. Lenny also hits a brick-and-mortar gym three days a week, doing strength training and working on his mobility. Most moves are dynamic, using 4kg to 40kg weights. Lenny focuses on high reps, while honing his balance.

(See the exercises below.)

Kai Lenny uses a Bosu balance trainer (bosu.com) to fine-tune his skills. His coach, Scott Sanchez of Maui-based World Class Sports Consulting, suggests these moves.

Pistol Squat TARGETS Glutes, quads, core

Start with your non-dominant leg on the Bosu, soft side up. Take 5 seconds to descend into your squat, pause, and explode back up. Repeat 3 to 10 times. Do 3 sets per leg.

Ankle Around-the-World TARGETS Calf area and shins Step onto a flat-side-up Bosu with one leg.

Using only your toes and heel, make the Bosu’s perimeter circle the floor. Do 3 sets (5 reps clockwise, 5 reps counterclockwise) per leg.

TOM SERVAIS (photographs), +ISM (illustrations)

1

BREATHE BETTER

With big waves come big wipeouts. That means Lenny needs strong lungs in case he’s submerged for minutes.

Proper breathing helps deliver more oxygen to muscles, and calms nerves. That means deep diaphragmatic belly breathing, not shallow chest breathing.

Lenny uses this freediving technique: stand or lie down comfortably. Place one hand on your belly and the other on your chest.

As you inhale, draw your breath deep into your belly. If you’re doing it correctly, your chest (and top hand) should not be moving.

Once you have the hang of it, do a 2- to 3-minute breathing drill, inhaling for 3 to 4 seconds and exhaling for 6 to 8 seconds.

STRENGTH

1.HOLLOW HOLDS MOULD ABS Conventional wisdom tells us to push our shoulder blades down and in during most traditional gym exercises. It’s a way of countering the hunch associated with desk jobs.

But in the gym, this posture causes your abs to relax, allowing your rib cage to expand and limiting oxygen intake, ultimately tanking your performance.

Enter Speer and the hollow-body hold: a textbook gymnastics move, it’s at the centre of his abs-and-cardio routine.

Lie on your back with feet together, arms overhead, and entire body tight. Now raise your arms; keep your shoulder blades, head, and legs a few centimetres off the floor and your lower back pressed into the floor.

This forces your abs to contract deeply, pulling your rib cage downward.

Jumpstart Your Abs A SIX-PACK OF CORE SECRETS FROM ANDY SPEER, THE TRAINER WHO CREATED THE ANARCHY ABS WORKOUT. / BY EBENEZER SAMUEL

This isn’t what I expected: it’s early in the morning in Brooklyn Bridge Park and I’m getting worked over by trainer Andy Speer in an odd abs-and-cardio session. First I’m learning to jump all over again; then I’m doing a reverse plank. It’s 30 minutes of surprises from The Anarchy Abs Workout, Speer’s new DVD and streaming programme (anarchyabsworkout. com). The plan blends metabolic training with strength work and gymnastics to fry your core. And it taught me a six-pack of lessons.

44 MH.CO.ZA/ November 2017

Over the course of our workout, Speer finds other new and sinister ways to make the hollowbody hold – a challenging move in its own right – even harder.

First I’m rocking back and forth while maintaining the position, then kicking my feet in and out, and then flaring my arms out to my sides while remaining in the hold.

Each tiny adjustment challenges your already stressed core to counterbalance the movement and stabilise your body.

Add a challenge to your next workout. For example, the next time you do, say, a plank, lift one foot off the floor and contract your glutes. Different feeling in your core, right? Test it out with all your moves.

JUSTIN STEELE (photographs)

2. SMALL MOVES EQUAL BIG GAINS

STRENGTH

3. HEART RATE FUELS RESULTS

4. PROGRESSION IS A WORKOUT I’ve probably jumped a million times in my lifetime, but this morning we’re starting from square one. I explode onto my tiptoes but never leave the ground during my first set of “jumps”.

But this is by design. Speer is guiding me through the often-overlooked technique of a jump, learning to load my hamstrings correctly before eventually leaping side to side.

And it all combines to nudge my heart rate upward. “Sometimes it seems a little like, ‘All right, when are we getting to the workout?’ ” Speer says. “But if you do the steps properly, you’re going to get a workout from the technique work.” It’s a way to turn any complex athletic 46 MH.CO.ZA/ November 2017

motion into its own workout.

Try working through the phases of a running motion the next time you’re planning to run.

5. TIME COUNTS MORE THAN REPS It’s incredibly easy to fall into a habit of counting reps and sets in the gym, especially if you train alone. But a separate 15-minute arm workout with Speer, which he puts me through after the abs-and-cardio routine, is a reminder that there’s another way.

Every Anarchy workout pits you against time – working 40 to 50 seconds and resting 10 to 20 seconds. Speer adapts that same formula for the arm session as I battle the clock in JM presses for triceps and curl-to-presses for biceps.

Incorporate this into your next

arm workout, banging out curls for 40 seconds and resting for 20 during a 4-minute set. You’ll want to use a lighter weight than usual, but the change in the pace of your workout will leave your biceps crying.

6. SPIDER LUNGES ARE SCARY GOOD Speer introduces a variety of stretches throughout the Anarchy workout, but today he has me performing just one: a variation of the spider lunge. To do it, start by assuming a push-up position; then, keeping your left glute tight, move your right

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foot just outside your right hand. Finally, reach your right arm overhead.

This is the one stretch you should do daily, says Speer, whether you’re working out or not. Do 5 to 8 reps per side, 2 or 3 times a day. “You get a whole lot of bang for your buck with the spider lunge,” he says. “It’s a commonly used stretch drill for a reason.”

Grooming: Marco Campos/Oribe Hair Care/Giorgio Armani Maestro,

Speer’s routine mostly alternates between hollow-body hold variations and a series of jumps – basic vertical jumps, 180-degree jumps, side-to-side bounds, and more. Everything is done against the clock. We perform the hollow-body hold for 45 seconds, rest briefly, and then immediately begin the next 45-second set of jumps.

The purpose is simple: it’s a creative way to raise my heart rate between sets of hollowbody work, adding to the challenge of the core training while also honing athleticism. “You can do a plank or hollow-body hold when you’re fresh,” he says. “But maintaining those positions with an elevated heart rate is a really athletic way to train.”

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STRENGTH

A New Peak of Fitness THE SKIERG “CAN’T VS WON’T” CHALLENGE DELIVERS MORE THAN A FULL-BODY BEASTING – IT’LL TEST YOUR POWER, PACING, AND MOST OST OF ALL, YOUR FORTITUDE / BY MICHAEL EASTER

SCORECARD

HOW DID YOUR ROUNDS MEASURE UP AGAINST OUR RANKINGS?

01 STAY DISCIPLINED

02 KEEP THE PACE

That wasn’t so bad. After your 90sec rest, it’s time for round two. This time, aim for 141m, then 142m in round three, and so on.

Advancing by just 1m per round isn’t easy to judge, so it will train you to be proficient at pacing – and you’ll be aware, rather than just going at it hard for 30sec intervals without focus.

03 BEAT YOURSELF

As you tire, lengthen your strokes to earn more metres from fewer pulls.

The aim is to progress for as many rounds as you can until you fail to advance twice in a row.

The biggest challenge in this workout is mental.

How hard are you willing to push? Fail because you can’t – not because you won’t.

48 MH.CO.ZA/ November 2017

0-10 ROUNDS Beginner Don’t be disheartened: you’ve still burnt 630 kilojoules, equal to your pre-gym apple and PB snack. Try using your lats more, and don’t rely on your arms to do all the work.

01

11-15 ROUNDS Intermediate If, like MH’s alpine test dummy, you skied for 15 rounds, congratulations: that’s 940 kilojoules burnt, or two big spoonfuls of peanut butter. Reward yourself, and spread it on thick.

02

16-20 ROUNDS

03 CONCEPT2 SKIERG PM5 R14,000.00 REBELSTORE.CO.ZA

Expert Hitting 20 rounds takes you to over 1 250kJ, or a chocolate doughnut.

Kilojoules aside, the Erg also corrects weak hip flexors and poor spine mobility, for a deeper squat.

21+ ROUNDS Elite If you can push to 30 rounds, you’ve skied over 5 000m and burnt 1 880kJ in the process – coincidentally, about two pints. Ideal if you’re scheduling this workout for a Friday night.

Phil Haynes (Skierg)

Mimicking the movement patterns of Nordic skiing, this low-impact, kilojoule-burning piece of kit builds endurance through your legs, arms and core. Set an interval timer to 30sec work, 90sec rest. In round one, aim to hit 140m – no more. Reach up, shift your weight onto the balls of your feet, and lean forward. Now, pull at a steady speed.

PROMOTION

WEEJUN PALM SPRINGS LARKIN

NAVY

P H O T O G R A P H R I C A R D O S I M A L AT S U P E R N O VA H A I R & M A K E U P J A D E L E G G AT AT S U P E R N O VA M O D E L YA N N I C K AT B O S S M O D E L S C L O T H I N G T O P M A N

STRENGTH

THE BA SICS

The Stretch-and-Shred Home Workout

THIS THREE-CIRCUIT ROUTINE STRENGTHENS YOUR TRICEPS, SHOULDERS, AND LEGS – AND CRUSHES YOUR CORE, TOO

MOBILITY

Complete 2 rounds of this warm-up circuit. The pigeon stretch opens your hips and glutes while improving mobility in your upper back, and the scapular push-up strengthens and stretches the muscles surrounding your shoulder blades.

STRENGTH

Do 4 rounds of this total-body muscle circuit. The split squat challenges your glutes and hamstrings; the JM press carves your triceps. Do reps of each exercise for 40 seconds, and then rest 20 seconds before proceeding to the next move.

Pigeon Stretch with Rotation

Scapular Push-up

Eccentric Split Squat

JM Press

Start on all fours. Place your left leg on the floor, knee near your left wrist, foot near your right hip, right leg straight. Slide your left arm down and to your right. Swing back, then up and left. Hold. That’s 1 rep; do 6. Switch sides. Repeat.

Assume a push-up position. Without bending your elbows, squeeze your shoulder blades together tightly. This will lower your torso to the ground slightly. Separate your shoulder blades, lifting your torso.

That’s 1 rep; do 12.

Stand in a split stance, holding dumbbells at your sides. Lower your body until your back knee nearly touches the floor; this should take 3 seconds. Pause 1 second.

Take 1 second to return to the start.

Do 40 seconds per leg, resting 20.

Lie on the floor with dumbbells in your hands, arms perpendicular to your chest. Bend your elbows so the dumbbells end up directly over your shoulders, and the points of your elbows are near your ribs.

Press up, then repeat.

BENCHMARK

Dumbbell Snatch

Lawnmower Row

Close-Grip Floor Press

Hold a dumbbell at mid-shin level in one hand.

Pull the weight up and explosively straighten your knees and hips. As the weight reaches shoulder height, extend your arm straight up.

That’s 1 rep; do 6. Switch sides and repeat.

Stand in a staggered stance, left foot forward.

Keep your right leg extended, torso bent about 45 degrees, and your back straight. Hold a dumbbell in your right hand. Row to your right hip. That’s 1 rep; do 8. Switch sides and repeat.

Lie face-up on the floor holding dumbbells above your chest, your arms straight and palms facing in. Lower them until your elbows touch the floor, keeping your upper arms close to your body. Press back up. That’s 1 rep; do 12.

SCORECARD

HOW MANY ROUNDS CAN YOU FINISH IN 12 MINUTES?

50 MH.CO.ZA/ November 2017

<4 rounds A fine start

5–7 rounds Damn good

>9 rounds Superstar!

Post your time to social media: #MHBenchmarkAMRAP

+ISM (illustrations)

Set a timer for 12 minutes. Perform as many rounds of this circuit as you can with 15kg dumbbells, resting when necessary.

Your score is the number of rounds you complete before the time expires.

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ADVICE

STRENGTH

1

FIND WAYS TO REST AND CALM YOUR BODY

2

CONSUME PLENTY OF PROTEIN AND WATER

3

ALLOW ENOUGH TIME BETWEEN WORKOUTS

If your habits are a mess, you’re leaving gains on the table.

Time to target sleep and stress.

If you can’t sleep eight hours a night, then learn to nap. Take naps no later than mid-afternoon, or you may screw up that night’s sleep. Aim for about 20 minutes; any longer, and you’ll sleep too deeply and wake up groggy. For stress, Rusin advises, end workouts with five minutes of deep breathing while lying on your back, feet slightly elevated.

6 Rules of Recovery IMPROVE YOUR RESULTS AND REDUCE YOUR ACHES AND PAINS WITH THESE GYMTESTED, RESEARCH-BACKED TIPS. / BY ANDREW HEFFERNAN

Getting stronger is a two-step process: 1. Lift; 2. Recover. We often focus on the first step, and pay lip service to the second. Bad idea. “Every time you work out, you’re digging yourself a hole,” says John Rusin, a physical therapist who specialises in athletic performance and recovery. Recovery is refilling that hole before you challenge your body again. Here are six ways to recover right.

52 MH.CO.ZA/ November 2017

According to the 48-hour rule, you should wait at least two days before hitting the same muscle again. That’s fine for single-joint moves such as biceps curls, but you may need up to four days to recover from heavy multi-joint lifts like bench presses, suggests research in the International Journal of Exercise Science.

So if you work your chest with heavy weight and low reps on Monday, go for higher reps and low weight later that week, says study author Adam Korak.

SEAN LAURENZ (stretching)

We’ll spare you the lecture on vegetables, and go straight to the protein. Aim for 1.1 to 1.54 grams per kilogram of body weight daily, says Stuart Phillips of McMaster University.

As for hydration, there’s an easy way to assess that, says MH nutrition advisor Dr. Mike Roussell. Clear urine means you’re drinking enough. Fewer than two clear or semi-clear urinations a day means you’re not. And no, pH-balanced waters don’t help.

NEVER SKIP

TEETH DAY

A TOOTHBRUSH AND A SQUEEZE OF MINTY PASTE IS STEP ONE IN DEFENDING YOUR TEETH AGAINST PLAQUE. BUT THAT’S WHERE MOST BRUSHING ROUTINES START AND END. REALITY CHECK: THOSE BRISTLES AREN’T HITTING THE HARD-TO-REACH CORNERS OF YOUR MOUTH WHERE DECAY AND DISEASE START TO FESTER. IF YOU CARE ABOUT THE HEALTH OF YOUR PEARLY WHITES, YOU NEED TO ARM YOURSELF WITH A POWERFUL MULTI-ACTION MOUTHWASH AND START SWISHING AFTER EVERY BRUSH. NOT ONLY DOES USING A MOUTHWASH – SUCH AS LISTERINE GREEN TEA – SHIELD YOUR GUMS AND TEETH FROM CAVITIES AND PLAQUE BUILDUP, BUT EACH RINSE ALSO PACKS SURPRISING FITNESS BENEFITS. START HERE:

PREVENTS CAVITIES

1

4

Plaque bacteria and sugars are on a warpath. The target: your teeth. Over time they will break down the enamel coating your chewers causing painful cavities. Daily swishes of a fluoride-filled mouthwash will strengthen the enamel.

Listerine Green Tea contains 2X* more fluoride, making it twice as powerful.

2

STOPS PLAQUE BUILD-UP

3

BEATS BAD BREATH

A mouthwash can reach parts of your mouth – think: between teeth and around the gums – that no brush or string of floss could ever touch. A 30-second swish of 20ml of Listerine Green Tea flushes out harmful bacteria and leaves behind a protective barrier.

The root cause of bad breath: poor oral hygiene. When bacteria collect along your gums, tongue, or on and between your teeth, you’re headed towards a bad case of potty mouth. Brush, floss, and swish Listerine Green Tea twice a day.

The soothing green tea flavour is a bonafied odour killer.

KEEPS YOU COOL Summer training sessions are hard, sweaty work. But new research has found a novel way to beat the heat and improve your run times: mouthwash. The study found that runners who swished a menthol-filled mouthwash ahead of their sprints were 5% faster than those who didn’t.

MH.CO.ZA/ Month YEAR 53

STRENGTH

Most trainers prescribe 3 to 5 minutes of rest between sets if your goal is strength, and 60 seconds if your goal is size.

But a recent study in the Journal of Strength and Conditioning compared rest intervals of 1 minute and 3 minutes and found that the longer breaks were significantly better for both strength and size of most muscle groups over an eight-week programme.

So add more recovery time and do more reps (and therefore more work) each set.

5

MORE PRESSURE, LESS PAIN The first time you foam-rolled your legs, it hurt, right? But keep doing it: It gets better. Still, a basic roller won’t reach every trigger point. “One tool can’t be awesome for everything,” says Dr. Mike Reinold. Try these six picks.

2 1

Massage Ball Best for: your calves and the bottoms of your feet. You can also add electrical tape to make it the right hardness level for you. Use it while standing upright against a wall to roll your upper back and shoulders. R115, rebelstore.co.za

DON’T BE AFRAID TO STRETCH

Best for: plantar fasciitis. It’s a nice upgrade from a golf ball or cricket ball, Reinold says.

R430, wantitall.co.za 3

Hyperice Hypersphere Best for: complete muscle and soft tissue coverage. Use this smart vibration tool to target any spot or joint with pinpoint precision.

R2 999, hyperice.co.za 4

It was once believed that doing extended static stretches before exercising could make you slower and weaker.

Now? We all need to stretch pre-workout, says strength coach Mike Boyle. He recommends daily stretches in areas that shorten when you sit: quads, hamstrings, hip flexors, chest, and biceps. Hold each stretch for five deep breaths, which should take about 20 to 30 seconds.

Foam-roll before your workouts too, says Rusin.

6

Due North Rubz Hand and Foot Massage Ball

Grid Rumble Roller Best for: pinpoint accuracy. Its unique shape allows you to concentrate on problem areas in your quads and back.

R165, rebelstore.co.za

SPEND YOUR REST DAYS BEING ACTIVE

Studies show that active rest on non-workout days – a 45minute walk, for example – reduces soreness. But that’s not why you should make it a habit.

The real reason to walk or do yoga? Easy movement clears metabolic waste from your extremities. It’s nature’s detox, aiding with soreness and more.

“Recovery isn’t just not feeling sore,” Rusin says. “There are mental, physical, and emotional aspects to it as well.”

54 MH.CO.ZA/ November 2017

6

Hyperice Vyper Roller 5

TriggerPoint Grid Foam Roller Best for: pressure on calves, quads, and other muscles no longer challenged by a basic roller.

R799, Sportsman’s Warehouse

Best for: the pros and athletes who are serious about their foam rolling and mobility. Use this vibrating roller and its three speed settings on your glutes, hamstrings, quads, calves and back. R3 999, hyperice.co.za

JAMES GARAGHTY (products)

4

ALLOW ENOUGH TIME BETWEEN SETS

KINGJAMES 41532

1 in 4 South Africans is affected by cancer.* That’s 264 750 of you reading this magazine.

It could happen to you or those you love. Make sure you’re financially covered with Sanlam’s Cancer Benefit from R100.

Speak to a Sanlam financial adviser or your broker, SMS** 1 in 4 to 45759 or visit 1in4.co.za. *“One in four South Africans is affected by cancer through diagnosis of family, friends or self.”

Statistic provided by the Cancer Association of South Africa (CANSA). **Standard SMS rates apply.

Sanlam is a Licensed Financial Services Provider.

The world’s most common cancer, is also the most preventable.

Cut your skin cancer risk and survive the season unscathed.

SUMMER’S SEASONAL SWING MARKS THE RETURN

S

of the perfect sun-touched trifecta of beers, boardies and braais. But, while that quality time outdoors is doing wonders for your stress levels, the ramped-up sun exposure is increasing your skin cancer risk. You’ve heard the heated warnings for years, and by now, you’re probably ignoring them. However, SA has the second highest incidence of skin cancer in the world, according to the Council for Medical Schemes. It’s dangerous, deadly and all too common, but it’s also one of the most preventable cancers out there. Read on to brush up on your knowledge and lower your risk right now.

SKIN CANCER TYPES: There are two main categories of skin cancer; non-melanoma and melanoma. Squamous Cell

Carcinoma (SCC) and Basal Cell Carcinoma (BCC) are the two types of non-melanoma skin cancer.

According to the Cancer Association of South Africa (CANSA), non-melanoma skin cancer is four times more common than malignant melanoma (MM) in South Africa. While malignant melanoma may be less common, it can be fatal if not diagnosed and treated early enough.

SKIN CANCER SIGNS: 1. Squamous Cell Carcinoma (SCC) is typically found on skin that has been subjected to years of sun exposure. This is why SCC commonly shows up on areas exposed to sun, such as the neck, head and hands. However, you can get SCC on any body part, including those that aren’t exposed to the sun, such as inside the mouth and the genitals, reports CANSA.

1 in 4 South Africans is affected by cancer.* That’s 264 750 of you reading this magazine.

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PROMOTION

darker-skinned people are more at risk for Acral Lentiginous Melanoma (ALM), one of the leading causes of skin cancer deaths, CANSA reports. So whilst darker skin tones do have a natural Sun Protection Factor (SPF) of about 10, this natural SPF is not high enough to protect you against skin cancer.

Simply put, each skin tone has its own differing risks for different types of skin cancer; the only constant is that without proper care, you greatly increase your chance of getting skin cancer.

PRECAUTION AND PREVENTION Koch recommends that you choose a sunscreen that has an SPF of 30 or above. Research sunscreens, and opt for a more expensive one if you have the budget (the price tag often indicates more powerful sun-stopping chops). But sunscreen does not have to be expensive in order to be effective or the best for you. “The best sunscreen to use is the one you actually use and using the correct amount of sunscreen and applying regularly is as important as the SPF,” says Koch.

But it’s not just sunscreen that you should be using to prevent skin cancer. According to Koch, these are some lesser known or overlooked protection measures: 1. Wear UV resistant sunglasses. They protect your eyes and the skin around your eyes.

2. Apply topical vitamin C and E. This works in conjunction with sunscreen to reduce the risk of further UV damage.

3. Stop smoking. A 2012 study in the Journal of the American Medical Association found that smoking doubles your risk of developing Squamous Cell Carcinoma (SCC).

4. Peel it off. You can reverse some sun damage by doing skin treatments such as deep peels but they shouldn’t be seen as an alternative to proper skin care.

5. Take oral medication. If you are participates in outdoor activities such as cycling or marathons, dermatologists recommend medication that reduces the risk of burning, in addition to sunscreen.

patches that have an uneven outline that may bleed or crust, warns Koch.

SKIN TONE RISK FACTOR: “In general, the fairer your skin – the higher your risk of developing BCC, SCC and melanoma,” explains Koch. But this does not mean that having tanned skin protects you or lowers your risk of skin cancer. Tanning comes from UV rays penetrating the skin and stimulating pigment producing cells. This means tanned skin arises because the proper precautionary measures, such as sun cream, have not been utilised. “There is no such thing as a safe tan,” according to Koch.

According to the Skin Cancer Foundation, the risk of each type of skin cancer differs from one race to the next. Fairer-skinned people are usually more at risk for Malignant Melanoma (MM) whilst

Make sure you’re financially covered with Sanlam’s Cancer Benefit from R100.

Speak to a Sanlam financial adviser or your broker, SMS** 1 in 4 to 45759 or visit 1in4.co.za. *Statistic provided by CANSA. **Standard SMS rates apply.

41844

According to Dr. Karen Koch, a specialist dermatologist at Donald Gordon Hospital, signs of SCC are solid pink bumps or patches that may develop sores or ulcers in the centre.

2. Basal Cell Carcinoma (BCC) is the most prevalent form of skin cancer in South Africa. BCC’s most often develop on the face and other sun-exposed areas, but like Squamous Cell Carcinoma they can appear anywhere on the body. Koch says you should look out for raised, translucent and shiny bumps that might crust or develop ulcers or sores at the centre.

Malignant Melanoma (MM), the most dangerous of three types of skin cancer, occurs when damaged skin cells multiply to create malignant tumours.

According to Koch, you should be vigilant of moles, skin-spots and freckles. Signs of a melanoma include small brown or black bumps or larger multi-coloured

SELF-EXAMINATIONS: Sixty percent of melanomas are first detected by patients themselves making regular selfexaminations life-saving. Perhaps ask a woman to check as research has shown women are nine times more likely to spot melanomas on others. Koch recommends the ABCDE rule when checking yourself: Asymmetry – a mole that is not round and symmetrical.

Border unevenness – borders that are not smooth, defined and even.

Colour difference – any colour that is not brown or black.

Diameter – anything that grows or is larger than 5mm.

Elevation or Evolution– A mole that is raised or changes that happen over time.

If you notice any of the above signs, you should see a doctor immediately. “All South Africans should be aware of their risk of skin cancer and take steps to prevent it,” says Koch. This summer, if you protect your skin, know your body and go for regular skin cancer screenings, you can greatly decrease your chance of getting South Africa’s most common but preventable cancer.

WEIGHT LOSS

WEIGHT LOSS

Class Act LAWRENCE RESNICK NEVER LEARNT WHAT IT TAKES TO BE FIT AND HEALTHY. THE RESULT: HIS WEIGHT BALLOONED AND HIS CONFIDENCE TANKED. HERE’S HOW HE SCHOOLED HIMSELF, ONE KILOGRAM AT A TIME. /BY KIERAN LEGG

LOST

The moment school ended, everything started to unravel. Mandatory sports days and begrudging mid-morning PE classes gave way to an unhealthy diet and a sedentary lifestyle. Lawrence knew that he wasn’t happy. He was self-conscious and sluggish in his XXL T-shirts and size 40 jeans. After 29 years – fed up with what he saw in the mirror – he decided to bite the bullet and get professional help. Now: he’s 35kg lighter, and he’s learnt exactly what it takes to stay that way.

LAWRENCE RESNICK LOCATION Royal Ascot OCCUPATION Business Owner AGE 48 HEIGHT 1.69m WEIGHT BEFORE 120kg WEIGHT AFTER 85kg TIME TO GOAL 14 months

58 MH.CO.ZA/ November 2017

35KG

1

THE PROBLEM

Lawrence wasn’t the fat kid growing up. “Actually, I was slim and sporty,” he admits. But his parents and teachers never taught him about proper nutrition, and when the sport stopped, his last wall of defence against his biggest vice – sweets and chocolates – crumbled.

He’d gorge on the sweet stuff, and then still destroy the buffet when he went out with his friends. ”I just didn’t have the willpower to say ‘no’ to all the starters and desserts.”

THE LESSON Parents, teach your kids about proper nutrition and healthy eating – it’s vital education that will immediately improve their quality of life.

PHOTOGRAPHY BY FERDINAND VAN HUIZEN

TRIPLE THREAT

EXTRA CREDIT Lawrence Resnick never misses a day at Huba Functional Fitness. Use his three favourite kilojoule-crushing moves to your advantage:

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

Email us at tellmh@media24.com.

1. Sled Push One of the purest moves in any muscle arsenal. Keep your elbows tucked in, lean into the sled, and drive with your legs. Aim for sets of 10m.

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

2

THE CHANGE

One morning, Lawrence woke up and tried to slip on his jacket. “To my horror, it wouldn’t zip up,” he says.

He knew he had to buy a new one, but instead of going one size up, he bought one size down. At this point, he weighed 120kg and was battling with a long list of health issues, starting with high cholesterol.Buying a smaller jacket was a promise to himself to end 29 years of feeling embarrassed.

THE LESSON “If you’re not ready to lose weight, nobody can convince you to do it,” he says. For Lawrence, it was a smart decision to buy into a future in which he would be smaller, not bigger.

LOCATION HUBA FITNESS

3

THE STRATEGY

“I knew from the start I couldn’t do this alone,” says Lawrence. The 48-year-old dad tapped the experts, investing in hours with a nutritionist and even more at the gym. “I joined Huba Functional Fitness, and for the past year I’ve been showing up five times a week, every week,” he says. These sweat sessions combined with a comprehensive eating plan saw him shave off at least 2.5kg every month.

THE LESSON Investing in a proper education is never money wasted.

“You cannot put a price on losing weight,” says Lawrence. Specialists catch you up on decades of missed fitness and nutrition info.

4

THE RESULT

Recently, Lawrence ran 5km for the first time in his life. That’s a massive achievement for a man who used to be out of breath after a short walk. Now, he strings together a full week of sessions. “I’ve lost 35kg,” he says. “It’s the healthiest and slimmest I’ve been in three decades.” He’s now buying size 32 jeans and medium T-shirts. He feels unstoppable. Next step: finish a half Ironman.

THE LESSON Once fitness becomes a routine, the results are inevitable.

It takes a few weeks to break down the initial wall. Start swinging that wrecking ball with your first gym session right now.

2. Assault Bike Keep yourself upright, your elbows tucked, your core tight. And use your damn arms.

3. DB Squat Back straight, chest up, core engaged; and drive your knees out as you move up and down. Always hit depth.

MH.CO.ZA/ November 2017 59

HEALTH

1

Fight fungus.

Kill bloodsuckers.

Sweat it out.

4 3 2

8 Ways to Ruin Your Summer

8

Arm yourself against these sneaky seasonal health threats

BY AIMEE SWARTZ

Drowning in the Comfort of Your Own Bed

No, really: “dry drowning” or “delayed drowning” can happen hours after you accidentally gulp water. In dry drowning, muscles in your larynx tighten and close the airway. In delayed drowning, water enters the lungs, impairing breathing.

SMART FIX Don’t play rough. Getting splashed in the face can make you gulp more water, research shows. If you have unusual fatigue, coughing, pale or blue-tinged lips, and breathing difficulties in the hours after swimming, seek help.

60 MH.CO.ZA/ November 2017

2

BLOTCHINESS!

White Spots on Your Chest, Back, and Shoulders

This is a sign of tinea versicolor, caused by yeast that can live on skin all year but isn’t always visible.

“It’s most noticeable when your skin is tanned, because those patches are unable to darken,” says dermatologist Dr. Tsippora Shainhouse.

SMART FIX Use dandruff shampoo as body wash for a month to kill the yeast. Check the fine print: you want selenium sulfate or ketoconazole. If the colour doesn’t come back in six weeks, see a dermatologist for a stronger remedy.

3

GASPING!

An Asthma Cluster Bomb That Can Make Breathing Difficult

During a summer thunderstorm, grains of pollen can rupture, releasing tiny particles into the air.

When inhaled, these can lead to “thunderstorm asthma”, a sudden, extreme asthma outbreak that can strike thousands of people at once.

SMART FIX If you’re worried, avoid outdoor activities up to 24 hours after a storm.

If you do go outside and have trouble breathing (a warning sign is not being able to finish sentences), seek immediate medical help, says allergist Dr. Purvi Parikh.

ILLUSTRATION BY JAMESON SIMPSON

EUGENE DOBRIK/THE NOUN PROJECT (mosquito icon)

1

SUFFOCATION!

4

EXCRUCIATING PAIN!

Kidney Stones – and the Painful Way They Roll

The sweaty summer is prime stone season because dehydration concentrates your urine. Reduced fluid levels can cause calcium and a compound called oxalate to clump in your kidneys, resulting in a common type of kidney stone.

5

SMART FIX Get in the habit of drinking enough water to keep your urine clear. And let your doctor know if you take supplements. One study found that men who consumed more than 800mg of vitamin C daily had a higher risk of stones.

5

FATIGUE!

A Fungal Invasion That Feels Like the Flu

Histoplasmosis, a.k.a. spelunker’s lung, is caused by a fungus found in soil that harbors a lot of bat and bird droppings. Then there’s valley fever, a lung infection from Coccidioides, another soil fungus. Severe weather can kick up dust and carry it.

6

UPCHUCKING!

Gut-Churning Bacteria Lurking in the Ocean

The ocean is teeming with bacteria called Vibrio, and if you run into the wrong species while swimming, a tiny cut could turn into a nasty skin infection. The bacteria can also arrive at your table in undercooked shellfish, putting your gut at risk.

7 6

8

SMART FIX Stay out of the ocean if you have any kind of skin wound that hasn’t yet healed. If you get injured in the water, flush the wound with saline ASAP. At dinner, order oysters thoroughly steamed, roasted, or grilled – anything but raw.

CHILLS!

A Bloodsucking Tick That Leaves a Disease Behind

Each year, Lyme disease and other tick-borne conditions sicken tens of thousands of people – maybe more. These illnesses are often missed because the symptoms (fever, chills, headache, fatigue) mimic those of other conditions.

7

SMART FIX If you wander around any caves this summer, keep your hands to yourself so you don’t disturb pockets of poop. For DIY projects at home, wear an N95 respirator – this may reduce your odds of inhaling any funky fungi.

SMART FIX Forget fashion: Tuck your pants into your socks.

Once you’re indoors, check your body thoroughly. Your upper torso is a hot spot, says Dr. Steven Callister, who researches tick-borne diseases. If you think you’ve been bitten, get tested.

THE RUNS!

A Few Days After Swimming, Intestinal Rebellion

Community pools are not immune to microscopic parasites such as Giardia and Cryptosporidium, and just one swallow of contaminated water is enough to sicken you. The aftermath – vomiting, diarrhoea that feels like pool water – can be ugly.

SMART FIX Don’t spout pool water, and don’t let your kids swim if they had diarrhoea anytime in the past two weeks.

Even if the pool is well maintained, “chlorine does not kill everything”, says environmental scientist Dr. Laura Suppes.

MH.CO.ZA/ November 2017 61

HEALTH

Sweat: The Details STAY COOL AND STINK-FREE THIS SUMMER WITH OUR PRIMER ON PERSPIRATION. / BY JERILYN COVERT AND JUNO D E MELO

Sweat gets a bad rap, but it’s a finely calibrated fluid with many vital functions. It cools you off, moisturises your skin, and contains antibacterial compounds to ward off infection. Each of your sweat glands is surrounded by a web of nerves. When your body heats up, those nerves set off a chain of signals to turn on the hose.

REDUCE YOUR SWEAT

Armpits

Hands Your palms are among your biggest sweat outlets.

If they’re constantly moist, you may need Botox injections to block nerve signals that stimulate sweating.

Aluminium-based antiperspirants plug your pores to curb sweat. Apply it at night, when your sweat rate is at its lowest. If your pits are really hairy, a spray or roll-on may work best, says Bruce Brod, a dermatologist with Penn Medicine.

Wear loose shorts to let air in. Going out after the gym?

Dust your boys with Johnson’s Hygiene Powder (R39, Clicks)

Perspiration alone doesn’t make you reek. Normal sweat is essentially odourless; but when bacteria go to town on sweat, they form odiferous molecules. Here’s what those germs have on their menu.

1. Stress Sweat Under duress, you also leak from scent glands, which secrete a thick fluid that typically produces a strong, acrid odour.

2. Oil This flows from sebaceous glands, which are plentiful on your scalp and in your pits.

Then the greasy stuff mixes with sweat.

Feet

Groin

THE STINK STORY

Each foot makes close on half a litre of sweat a day.

Sprinkle on some Mycota Powder (R119, Clicks). Try bioceramic socks, like the Asics Rally Crew; they regulate heat better than cotton, reducing sweat, a study in the Textile Research Journal confirms.

2 5 TO

MILLION

Number of sweat glands found on the surface of your body

UP TO

2

LITRES

Hourly sweat output during exercise. Glug 500ml of H2O for each litre lost.

0.6 2.3

TO LITRES

Average amount of sweat a person produces daily WHAT’S IN YOUR SWEAT?

99

%

Water

3. Diet Some food molecules (such as those from garlic and curry) can end up in your bloodstream and migrate into sweat glands.

4. Dead Skin It’s more like a garnish than a main course for germs. In areas with folds that rub together, dead skin can slough off and feed bacteria.

1

%

The rest: urea, uric acid, lactic acid, ammonia, vitamin C, electrolytes, and more 760 + about different skin proteins

1. Chill Your Palms

2. Swish Up

3. Ice Your Neck

Hold a frozen water bottle. Switch hands every five minutes.

The chilled tissue will cool the blood that flows into it, says Stanford biologist Craig Heller.

Carry a travel-size mouthwash. The menthol makes you perceive the air as cooler, says Christopher Stevens, a researcher at Southern Cross University.

A neck-cooling collar can trick your body and brain into feeling cooler. Ultramarathoner Pete Kostelnick swears by an ice-filled bandana around his neck.

62 MH.CO.ZA/ November 2017

BROWN BIRD DESIGNS (illustrations)

STAY COOL These hacks will chill your workouts. (But stop if you feel faint, queasy, or weak.)

KINGJAMES 41339

Get up to

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THE HEALTH SNOB’S GUIDE TO

American Barbecue

FOOD Rib up the rulebook.

Strike oil.

Multi-pack burgers are off the menu. This summer, we’re bringing a healthy twist on Deep South smoking to your own back yard. Enjoy y’all. / BY EDWIN SMITH

1

A MOUTHFUL OF SOUTH A

BABY BACK RIBS

Taken from the top of a pig’s ribcage between the spine and the spare ribs, these loin ribs are packed with the antioxidant selenium. A 100g portion will provide 46% of your recommended daily dose, which boosts immunity as well as supporting thyroid function.

B

BEEF SHORT RIBS

‘Flanken’ ribs are cut across the bone, so thin cross-sections remain in each piece. It’s the only non-porcine cut to make expert BBQ chef Richard Turner’s shopping list. Beef is high in zinc (crucial for protein synthesis), iron (to build red blood cells) and power-boosting creatine.

C

PORK SHOULDER

Slow-cooked in a smoker, the combo of muscle, connective tissue and fat in this cut makes it perfectly suited to cooking proper pulled pork, or ‘Carolina cue’. With a hefty 20g of protein per 100g slab, it’s a mouthwatering way to expedite post-gym muscle repair, too.

D

PORK JOWL

Pig’s heads were among the earliest meats to be cooked in makeshift fire pits. Don’t want to go the whole hog? The tender jowl is stuffed with vit B3 to aid digestion.

It’s more cheeky than a Nando’s.

BE HOT TO TROT

2

Once you’ve geared up with a proper low and slow smoker (Weber Smokey Mountain, R3 800 from braaishop.com), don’t let your claim to authenticity turn to ashes. “Cheap briquettes from the local petrol station forecourt are covered with accelerant,” says Turner. “That helps them burn, but also makes your food taste of chemicals. Better to use charcoal, with chunks of real wood.”

He recommends woodchips for a traditional US flavour (Weber Wood Chip Gravity Fed, R69 from loot.co.za). When basting or applying marinades, clean up your act with a barbecue sauce mop or a basting brush (Good Grips Silicone Basting Brush, R229 from yuppiechef. com). Basting maintains moisture, and as smoke is attracted to wet surfaces, it enhances flavour, so you’ll use less sauce and save kilojoules. With each brush stroke, you’re creating your masterpiece.

RESP ONSIBLY SAUCED

3

While you wouldn’t catch a real restaurant chef like Richard Turner hitting the sauce bottle, boiling down a four-litre batch of BBQ sauce isn’t entirely practical at home. Turner concedes that when you’re busy topping up your guests’ drinks, shop-bought sauce is a saviour. Woolworths Sweet Sticky BBQ Marinade will do the job. Once armed, fire up your smoker and tear into these morsels from Turner’s personal collection.

CAROLINA BARBECUE PULLED

RUB THE RIGHT WAY B L I TZ T H E FO L LOW I N G I N YO U R B L E N D E R A N D STO R E I N A N A I RT I G H T C O N TA I N E R FO R A H U G E H I T O F F L AVO U R W I T H A N A N T I OX I DA N T P U N C H

GRILLED FLANKEN-CUT SHORT RIBS

WHAT YOU’LL NEED

METHOD

WHAT YOU’LL NEED

METHOD

SERVES 8 ½ UNTRIMMED BONELESS PORK SHOULDER 200G CAROLINA PORK RUB (LEFT) 400ML BARBECUE SAUCE

Place the pork fat-side-up and cut each piece in half lengthways. Set it on a baking tray and add 150g of dry rub. Wrap in clingfilm and refrigerate for 2hr. Whisk up the mop – vinegar helps to balance both cholesterol and blood sugar – and stir in 50g of dry rub. Place the pork on racks in the smoker and cook at 105°C for 6hr, brushing hourly.

Remove, shred and serve with BBQ sauce in toasted buns.

SERVES4 2 KG F L A N K E N S H O R T R I B S , CUT 1CM THICK 150ML COLD BLACK COFFEE 150ML MADEIRA WINE/ DRY SHERRY 1 5 0 M L S W E E T S OYA S A U C E

Put the ribs into a dish.

Combine the liquids – including coffee, which has been shown to protect against liver damage – and pour over the top. Leave to marinate in the fridge for 4 hours, turning them over halfway through.

Light a braai and allow it to burn down to a smoulder.

Drain the ribs, season with salt, then braai for several minutes each side, or until caramelised.

Remove and dig in.

8 BRIOCHE BUNS FOR THE VINEGAR MOP: 250ML CIDER VINEGAR 1 2 5 M L WAT E R 2 0 M L W O R C E ST E R S H I R E SAUCE

M A L D O N S E A S A LT F L A K E S 1 2 5 M L WAT E R 2 0 M L W O R C E ST E R S H I R E

SAUCE

C CAROLI LI N LI NA A DRY DR R RUB • Maldon sea salt flakes, 50g • Soft brown sugar, 50g • Fennel seeds, 50g, toasted • Freshly ground black p pepper, pp , 50g 5 g

ASIAN DRY RY R Y RUB RU UB • Maldon sea salt flakes, 200g • Muscovado sugar, 200g • Wild fennel pollen, 10g • Paprika, 2tsp • Freshly ground black pepper, 2tsp • Crushed garlic, 20g

66 MH.CO.ZA/ November 2017

SERVES 2 R A C K O F B A BY B A C K R I B S 1TBSP CHINESE 5-SPICE 1TBSP ASIAN RUB (LEFT) 3 SPRING ONIONS, SLICED 1TBSP SESAME SEEDS FOR THE SAUCE: 100ML HOISIN SAUCE 1 0 0 M L TO M ATO K E TC H U P 100ML RICE WINE VINEGAR 30ML BLACK BEAN SAUCE A G A R L I C C LO V E , C R U S H E D

SMOKED PORK JOWL WITH PEARS

METHOD

WHAT YOU’LL NEED

METHOD

Rub the meat with metabolism-firing Chinese spice and the Asian rub; pop them in the fridge for 2hr. Place the ribs on a wire rack over a roasting tin, then smoke for 3hr at 110°C. Remove, and pour any cooking juices into a bowl, stirring in the sauce ingredients. Brush the ribs with this sauce, then grill ’em for 5min on the braai. Remove from the heat and sprinkle with the seeds and spring onions.

SERVES 4 2 S M O K E D P I G ’S J O W L S 200ML BARBECUE SAUCE S M A L L S O U R D O U G H LO A F 50G BUTTER FOR THE PICKLED PEARS: 2 PEARS, PEELED 200ML CIDER VINEGAR 100ML LEMON JUICE 5 0 G C A STO R S U G A R 1 0 G S E A S A LT F L A K E S A R E D C H I L L I , H A LV E D

Slice the pears, then bring the other pickle ingredients to the boil with 100ml water. Pour over the pears, then refrigerate for a few hours. Smoke your jowls for 3hr, and brush with BBQ sauce. Toast slices of sourdough on the grill, and spread thinly with butter.

Finally, cut the meat into chunks and serve on toast with the pickle, for a delectable dish that won’t send your summer body goals up in smoke.

Photography: Louisa Parry | Food stylist: Tamara Vos

ASIAN-STYLE STICKY RIBS WHAT YOU’LL NEED

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FOOD GREASE IS THE WORD

OIL

Olive vs Coconut YOU MAY BE EATING ALL THE RIGHT FOODS, FOOD BUT ARE YOU DRESSING AND DRIZZLING ASTUTELY? MH ASKS WHETHER HIPSTER FAVOURITE COCONUT COCO U O OIL HAS THE SUBSTANCE TO TOPPLE OLIVE’S ANCIENT CREDENTIALS

73%

R3.68B

The percentage increase in olive oil consumption in the last 25 years according to farming group Coldiretti.

T revenue made by The Asian-Pacific countries A ffrom coconut oil sales la ast year. And who said hipssters don’t have cash?

Oleuropein, a natural compound in olive oil, boosts testosterone production and encourages the body to retain protein.

Science Says

– Journal of Nutritional Biochemistry

The fatty acids in coconut oil can delay cognitive decline due to ageing by giving brain cells extra fuel to repair themselves.

– University of Copenhagen

Slick Moves

ANTIINFLAMMATORY

BALANCES BLOOD SUGAR

IMPROVES DIGESTION

GREAT WITH BALSAMIC

“Olives’ monounsaturated fat is something most of us need more of, with benefits to cardiovascular health and blood pressure.”

Endorsements

– Nutritionist Ben Coomber, bencoomber.com

BOOSTS GOOD CHOLESTEROL

MOISTURISES SKIN

“This oil’s medium-chain fats provide a fast source of energy, as well as stoking your metabolism for a healthy hand in fat loss.”

– Dietitian Emer Delaney, myprivatediet.com

Oil Spills

POSSIBLE CHEMICALS

Use refined oils for light frying and save extra-virgin for drizzling. You’ll lose vits, minerals and flavour by applying heat to “liquid gold”.

THE MH VERDICT

MORE EXPENSIVE

FEWER HIPSTER POINTS

OLIVE OIL WINS!

Culinary Tips

SUPER CALORIE DENSE

TOO SOLID TO DRIZZLE

Coconut oil retains nutrients even at high heat, but whip up this dressing by whisking it with apple-cider vinegar, honey and mustard.

Coconut’s fry-friendly profile is enough to extend its shelf life, but the health benefits and versatility of olive oil mean it lives up to its Homeric billing as ‘liquid gold’. Pour to your heart’s content, and leave your body – not your wallet – feeling lighter.

68 MH.CO.ZA/ November 2017

Photographs Getty/Gallo Images

LOW SMOKING POINT

ADVERTORIAL

WHAT ARE YOU WEARING? The question, ‘what are you wearing?’ takes on a whole new meaning when you consider nextgeneration tech like the Samsung Gear Fit2, Gear IconX, Gear VR and Gear 360.

It’s no longer only about the smartphone. Now an integrated universe of smart иʪɇθɇɵ̷ʪϑ ̈ϑ ʀ˵ɇ͝˝̈͝˝ ˵ͱи иʪ ʪ͝˝ɇ˝ʪ ӥϩ˵ ʪЭʪθцϩ˵̈͝˝ ˙θͱ͔ ѣ ϩ͝ʪϑϑ ϩͱ ϩ˵ʪ иͱθ̷ʒ around us.

For man-about-town, model, TV presenter and multitasking entrepreneur, Maps Maponyane, his hectic work and travel schedule means that staying in shape

is an absolute necessity in order to stay on top

3F4,5

of what needs to get accomplished in a day. The Gear Fit2 sports band is the ideal tool for Maps as the embedded GPS and heart rate monitor give him accurate feedback, whether he’s pounding the treadmill or racking up the steps hustling around Hopetown or Helsinki. ϩ ϑͱ͔ʪ ϑϩɇ˝ʪࡡ ʪЭʪθцͱ͝ʪ ѣ ͝ʒϑ ϩ˵ʪ ˝ц͔ ɵͱθ̈͝˝ ɇ͝ʒ ɇ ʀ˵ͱθʪ ࣔ ɇ͝ʒ đɇΧϑ is no exception. However, pairing his Gear Fit2 with the Gear IconX livens ϩ˵ʪ ʪуΧʪθ̈ʪ͝ʀʪ ɇϑ ˵ʪ ˝ʪϩϑ ѣ ϩ ɇ͝ʒ ˵ʪ ʒͱʪϑ࣭͝ϩ ʪЭʪ͝ ˵ɇЭʪ ϩͱ ϩЇθ͝ ̈ϩ ͱ͝ࡡ ɵʪʀɇЇϑʪ ̈ϩ activates as soon as he inserts the earbuds. Maps can listen to music and tap the earbuds to change tracks without needing to have his phone nearby.

He gets instant feedback on whether he is meeting his daily goals and all his accumulated data from the Gear Fit2 and IconX easily syncs with S Health.

The Gear Fit2 is designed to track data all day long, and the sleek ergonomic design and interchangeable display don’t compromise his smartly tailored look.

Staying in shape is a prerogative for Maps but it’s only a fraction of his day.

Working in media and having a huge social media presence mean that his followers expect to see all the highlights of his day-to-day activities. The Gear 360 is the perfect tool for him to deliver amazing 360-degree visuals in both video and stills. Whether he’s busting a move on a Saturday night or taking a red carpet wide-angle, the Bright Lens F2.0 gives him fantastic high-resolution images, even in low light. It’s also small enough to slip into his jacket pocket, ready at a moment’s notice.

The Gear 360 is also a great tool for those behindthe-scenes shots Maps loves to share. He can sync it with his Samsung Galaxy S8 and upload or share directly onto his social media channels, as well as preview content in real time while he’s recording.

And of course, he can watch his own content ϩ˵θͱЇ˝˵ ϩ˵ʪ ʪɇθ Ǥŵ ࣔ

another wearable that’s part of his cohesive Samsung universe.

It’s super simple for him to slot his Galaxy S8 into the headset and start enjoying his virtual reality content. Best of all, it’s light and comfortable. Ǯ̈ϩ˵ ɇ ϑʪ̷ʪʀϩ̈ͱ͝ ͱ˙ ˙ɇ͝ϩɇϑϩ̈ʀ ࣔ ͝ͱϩ ϩͱ ͔ʪ͝ϩ̈ͱ͝ ˙ɇϑ˵̈ͱ͝ɇɵ̷ʪ ࣔ ϩͱͱ̷ϑ ɇϩ ˵̈ϑ ʒ̈ϑΧͱϑɇ̷ࡡ it’s no wonder that Maps not only manages to always look effortlessly good despite a heavy work and travel schedule, but he’s able to document it, one cityscape at a time.

STYLE Dress for the job.

Join the swim team.

No-sweat style.

If you’re ready to upgrade your shades, here's what you need to commute, compete, or kick back EVERYDAY Choose glass lenses for your main frames. Glass offers the best optical quality, to help you avoid eyestrain. You also want a grey tint (for undistorted colours) and polarisation (to block glare).

For casual wear, metal frames are best because they're durable.

SPORTS You want lenses that are made of strong yet lightweight polycarbonate; make sure they're interchangeable, so you can swap in sport-specific tints.

And check that the frames have nose grips, so they stay put.

The titanium insert on the temples provides flexibility, lightness and resistance to breaking.

DRIVING Go with yellow-tinted, polarised glass lenses. They let in enough light that you aren't driving blind if the sky clouds up. In an Australian study, drivers with yellow shades had faster reaction times than those with neutral ones.

C H O PA R D 1 52 S U N G L A S S E S R7 755 CHOPARD

Photograph James Garaghty

Investment

Look Cool When Days Get Hot

Sunnier climes are coming in fast – time to throw some shade on your style.

EDITED BY AZEEZ JACOBS

When the weather turns warm, our taste in clothing and accessories can go cold. Take a pair of sunglasses, for example: often, wearing a simple pair can make you look withdrawn, cautious and unfun.

And that’s a waste, if you want to put your best face forward. Anything that only blends in is worth a rethink, especially when just a few small changes can set you apart. Try this on for size: the masculine aesthetic of these tortoiseshell-framed sunnies pays tribute to the vintage Wayfarers your granddad used to rock when he hit the beach. But the titanium insert and straight lines add a modern sensibility and sophisticated grit.

MH.CO.ZA/ November 2017

71

BOARD Forget waking up at the crack of dawn to score a spot in the sand.

These are the five best beaches for adventurers, hedonists and party animals, as chosen by MHâ&#x20AC;&#x2122;s team of intrepid sunbathers.

Thereâ&#x20AC;&#x2122;s a stretch of sand here with your name on it.

WALK EMPIRE

By AZEEZ JACOBS Photography by JACQUES WEYERS Words by DAN MASOLIVER

MH TRAVEL

P.73 WHERE...

P R A I A D O Z AV I A L , PORTUGAL BEST FOR...

WORLD-CLASS SURF

BOARD GAMES The Algarve, on the southwestern tip of the Iberian Peninsula, cemented its place among the planet’s top surf destinations a long time ago, with breaks that easily rival the best Australian or Hawaiian spots. Experienced surfers should make the half-hour pilgrimage away from the yoga retreats, juice bars and organic everythings of surfbum mecca Lagos, and head westwards to Zavial. Here you’ll find a hollow right-hand beach break of bucket-listticking quality, situated in an area of unspoiled beauty.

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S T R AW H AT R 1 6 9 9 S C OTC H & S O D A , WAY FA R E R S S U N G L A S S E S R 3 6 0 0 D I E S E L AT M O S C O N O P T I C S , P R O S P E C T S S O L A R WATC H R 6 9 9 9 S E I KO AT T R E G E R B R A N D S , P H ATO M V I N N I E B O A R D S H O R T S R 1 0 0 0 H U R L E Y, B AT M A N F LO P S R 4 5 0 H AVA I A N A S

MH TRAVEL

WHERE...

M E G A L I PA R A L I A , RHODES, GREECE BEST FOR...

H I S T O RY B U F F S

SANDS OF TIME Looking for adventure? The rich historic heritage of Rhodes is your ideal summer-break destination. From Megali Paralia you can slip on your sandals and hike to the Lindos Acropolis, which has stood on this site for over 2 000 years. A casual amble will take you past the medieval Castle of the Knights of St John, and you can cap off the day with a well-earned carafe of cool, crisp ‘athiri’ from the local Kounaki vineyard.

74

MH.CO.ZA/ Month YEAR

S - J O E S W E AT S H I R T R 1 5 9 9 D I E S E L , C H R O N O G R A P H WATC H R 2 6 9 9 A R M A N I E XC H A N G E AT WATC H REPUBLIC, SWIM SHORTS R2 950 V I L E B R E Q U I N , B O AT S H O E S R 5 9 9 Q U AY S I D E AT S P R E E

GRAPHIK REG 6.5 GRAPHIK SEMIBOLD 6.5 <100>

MH TRAVEL

WHERE...

ST JAMES, CAPE TOWN, SOUTH AFRICA BEST FOR...

G A S T R O N O M I C N I R VA N A

TOP TABLE Avoid the crowds (as well as the ice-cold currents) by swopping out Camps Bay for St James Beach. Here you can bask in the warm waters of the Indian Ocean and enjoy the finest and freshest hake and chips you’ll ever taste, at local favourite Kalky’s. Just be sure to leave room for dinner. Cape Town boasts one of the most excitingly burgeoning restaurant scenes on the planet. For the best steak – and we mean best – in town, as well as local cuts of lamb and game, head to Carne.

AQUAPULSE MAX MIRROR SWIM G O G G L E S R 5 4 0 S P E E D O, S H I R T R 7 9 9 T R E N E R Y, A R M B A R WATC H R 1 9 9 9 D I E S E L AT WATC H R E P U B L I C , ARMBANDS R80 EDGARS, SWIM SHORT R649 TRENERY

MH.CO.ZA/ November 2017 75

SIX-PACK CENTRAL M AV E R I C KS S U N G L A S S E S R 3 9 9 0 MAUI JIM, SOUTH BEACH DIMES S H I R T R 6 0 0 Q U I C K S I LV E R , A R M BANDS R80 EDGARS, SWIM SHORTS R 3 2 9 H & M , TO A S T I E M B A G R 4 9 5 S E A L A N D G E A R , T R A P S TA R S N E A K ERS R2 499 PUMA

WHERE...

SOUTH BEACH, F LO R I D A , U S A BEST FOR...

P E O P L E WAT C H I N G

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MH TRAVEL

Miami Beach is the undisputed king of good-time glamour, and South Beach is the jewel in its majestic Art Deco crown. Take a stroll down Ocean Drive, stopping off at the iconic News Cafe for a mojito, from where you’ll have a front-row seat to watch statuesque models and Hollywood A-listers. If there’s anywhere on Earth with a higher hot-pants-per-capita ratio than SoBe, we’re yet to find it.

01275 GREEN CROSS/MENS HEALTH/360 DIGITAL

BRIGHT LIGHTS, NO CITY By day, you can step into the lukewarm, clearer-than-crystal Arabian sea from your private, stilted beach hut, swim with manta rays and whale sharks, or hire a bike and explore the tiny island’s palm-forested interior. But it’s after nightfall that the island really comes to life, when the turquoise water turns a spectacular shade of electric blue, as millions of tiny phytoplankton light up the night. It might look radioactive, but it’s perfectly safe. Dive in – you’ll feel like you’re floating through a dreamscape.

MH TRAVEL

F LO ATA B L E S U N G L A S S E S R 2 74 9 L A C O ST E AT M O S C O N O P T I C S , J O L L A B A C K PA C K R 1 1 3 5 S E A L A N D G E A R , ARMBANDS R80 EDGARS, CONN E C T E D WATC H R 3 7 9 9 S K A G E N AT WATC H R E P U B L I C , S W I M S H O R T S R 7 0 0 G R A N A D I L L A , A - LO H A A S L I D ERS R799 DIESEL

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G AW P I N G AT N AT U R E

BEN SHERMAN 021 425 8996 BILLABONG 042 200 2600 COTTON ON 011 268 3700 CLICKS 0860 254 257 DERMALOGICA 021 418 0789 DIS-CHEM PHARMACY 0860 347 243 DIESEL 011 630 4000 EDGARS 0860 692 274 EVERYTHINGHAIR.CO.ZA GRANADILLASWIM.COM HURLEY 021 709 0084 H&M 021 826 7300 HAVAIANAS 021 511 1182 ISSA LEO 021 426 2757 KIEHL’S 086 100 1085 LUSH 021 418 4150 MANTALITY.CO.ZA MAUIJIM.COM MR PRICE 0800 212 535 MAISON MARA 021 418 1600 MOSCON OPTICS 011 483 8001 OLD KHAKI 021 464 5800 PUMA 021 422 0591 QUIKSILVER 031 313 6118 REPLAY 021 418 8507 CHOPARD 021 421 4296 SEALAND GEAR 021 447 0714 SCOTCH & SODA 011 784 3233 SUPERDRY 011 784 5739 SPREE.CO.ZA SPEEDO 0800 773 336 PICOT & MOSS 011 669 0500 TREAD+MILLER 0860 665 533 TRENERY 0860 022 002 TIMBERLAND 021 421 3552 TREGER BRANDS 011 089 6000 VILEBREQUIN 021 421 8523 WATCH REPUBLIC 021 418 0045

GRAPHIK REG 6.5 GRAPHIK SEMIBOLD 6.5 <100>

Graphik Light 4.75/5

Where to Buy

FAIRWEATHER THREADS

All-day, drip-dry shorts are seasonal essentials.

It’s hard to tell shorts and swimsuits apart – which means the rules for wearing them are virtually identical, and you can rock a pair from poolside to beach bar without raising an eyebrow. Only one rule: always adjust for your height.

BOLD

$$$

CONSERVATIVE

$$

BILLABONG

Swim Shorts

$

TRENERY

HURLEY

R1 200

Resin Camo Beachshorts R649

QUICKSILVER

R1 000

SUPERDRY

BEN SHERMAN

LIZZARD AT SPREE R449

BILLABONG

Ombre Shorts

2-Tone Shorts

Swim Shorts

OLD KHAKI

JACK & JONES AT SPREE

MH.CO.ZA/ November 2017

R1 150

R1 099

R299

SPEEDO

R1 600

GRANADILLA

R700

Striped Shorts

Printed Swimshorts R900

SCOTCH & SODA

Swim Shorts

Floral Swim Shorts

Walk Shorts

R140

Swim Shorts

Floral Boardshorts

Eco Slim Boardshorts

MR PRICE 80

R800

Phantom Boardshorts

R639

COTTON ON

R329

Swim Shorts R349

H&M

R179

Fashion Assistant Nadia Windt, Groomer Shahnaz at Supernova, Model Kadu at D&A Model Management, Stills Photography by James Garaghty

Sunday Boardshorts

STYLE

You: Weatherproofed!

INVESTING IN YOUR HAIR AND SKIN CARE IS ALL ABOUT LOCATION, LOCATION, LOCATION. / BY DAN MICHEL

1. STICKY Pit stains are the least of your woes. Humidity slows the evaporation of sweat, which can cause acne and clogged pores if left to build up. Clear your face by using a glycolic acid product at night. Try: Malin + Goetz Resurfacing Glycolic pads R760 Maison Mara. Quash humidity’s attack on hair with a cream or paste styler. Try: Johnny Chop Shop Grooming Cream R120 Dis-Chem

2. ARID Two steps can keep your skin hydrated. First, limit showers to 3 or 4 minutes; too much cleansing removes your skin’s natural oils, which help preserve hydration. Second, slather on a long-lasting cream moisturiser after showering. Try: Nivea Men Maximum Hydration Body Lotion R40 Clicks, or, for extreme conditions, Cetaphil Daily Advance Ultra Hydrating Lotion R260 Dis-Chem

Step outside; soak in the weather. Okay, research is over. The climate you live in should determine the products you buy and how you use them. Heat, humidity, elevation – even minerals in your water – all affect your routine. Pick the right products for your environment.

3. TEMPERATE

4. HIGH COUNTRY

Hard water could be sabotaging your routine by clogging your pores.

Minerals in H2O, including calcium, make cleansing difficult. Shampoos that contain lactic acid or hydratiing moisturisers can help. Try: Eucerin Dermo Capillaire Calming Urea Shampoo R105 Clicks, or L’Oreal Men Expert Hydra Power Refreshing Moisturiser R130 Clicks

For every kilometre of elevation, UV intensity increases about 6%. “And the SPF you need rises dramatically,” says Dr. Hollmig.

Apply a high-SPF lotion at least twice daily. Try: Clarins SPF50+ Sun Wrinkle Control R375 Woolworths. Using a serum at night will nourish your skin and negate ultra-violet rays. Try: Dermalogica Ultra Calming Serum Concentrate R1 030 Dermalogica

5. COASTAL Sun, surf, and wind can wreak havoc on your body.

If you spend a lot of time in a pool or salt water (which dries skin and hair), be sure to wash right after with a gentle cleanser. Try: S+F SW Men’s Sports Wash 4-in-1 for hair, face, body & shave R195 mantality. co.za Afterwards, be sure to apply a rich hand cream for important meetings – and for date night. Try: Lush Hand Cream R160 lush.co.za

DANIEL WELLINGTON IN T RODUCE S T HE

CL A SSIC BL ACK

The minimalist Swedish brand has added an understated flagship watch to their collection. The Classic Black Sheffield is a sophisticated timepiece with a distinctive 40mm case and a black, genuine Italian leather strap.

Starting at R3 499.

STYLE

IN THE HOOD

A black or white hoodie is versatile, , e and will take you from commute to concert to kicking it with ease. R550 York Yard

Signature Style

JIMMY NEVIS Musician

Centre Stage CAPE TOWN SINGER/ SONGWRITER JIMMY NEVIS LETS US IN ON HOW HE STAYS ON TRACK, AND ON TREND. / BY AZEEZ JACOBS

REFRESHER COURSE

I was gifted this fragrance once, and now I’m obsessed. It’s smells clean and fresh, without being overbearing. And the bottle is awesome.

I’m a sucker for a good marketing campaign.

E A SY R I D E R

The trim fit of this jacket delivers an edgy interpretation of the classic biker style, and doubles down on that badass vibe. R3 999 Issa Leo

R 1 2 8 2 C L I C KS

H AT S O F F

Classic design and incredible quality; Simon & Mary hats are available in seasonal colours. Stick to darker colours: navy, camel or forest green.

L I F E S H AV E R

I’m always travelling, but I still need to look sharp. This portable shaver is probably the most important item in my luggage – a daily essential that I think most guys should invest in.

R 7 9 9 T R E A D A N D M I L L E R .C O. Z A

BEARD AND HAIR TRIMMER R2 400 E V E RY T H I N G H A I R C O. Z A

JEAN CODE

M A D E FO R WA L K I N G

Boots in a classic style will never go out of fashion. A camel pair works with any casual outfit – summer or winter.

R4 599 Timberland

THE BIG SHIRT

Cuban-style shirts are coming back in a big way. And why not? It’s an easy way to pull off a colourful, laidback look. Just ditch the busy accessories and keeps things simple.

The shirt should be the focal point.

R329 H&M

84 MH.CO.ZA/ November 2017

Main Photo by Byron Keulemans, Grooming Shahnaz at SNCM

Stretch jeans are the future: so comfortable, but still flattering.

R4 000 Replay

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Even if you’re not scaling the north face, these robust, highly technical timepieces will be handy between a rock and a hard place

By CHRIS HALL & ARTHUR JONES Photography by LUKE KIRWAN

P.86

YOUR ASCENT 1

HAMILTON KHAKI TAKEOFF The Hamilton Khaki Aviation Takeoff Auto Air Zermatt earns its crampons from the other side of the mountain: it’s the official watch of Switzerland’s Air Zermatt helicopter mountain rescue team, and is designed to snap out of its strap and affix to a cockpit instrument panel. The chronograph pushers sit at the top of the case for ease of access from this angle; but they, and the countdown-timer functionality provided by the rotating inner bezel, are just as useful for adventurers as for their saviours.

R16 500 Swatch Group, 011 911 1200 BELL & ROSS BRV2-94 G A R D E - C OT E S R63 000

A tribute to sea-based helicopter pilots and rescue swimmers, this 41mm-wide, militaryspec, high-performance chronograph is tough, but good-looking too – the naval orange and grey is a potent, highly-visible combo.

Bellagio Jewellers, 011 883 6747

ROLEX AIR-KING R79 700

This new tribute to pilots and aviation pioneers is a classy, understated 40mm timepiece that suits smaller and mediumsized wrists. It has the legendary Rolex build quality, 904L stainless steel, and the signature Oyster bracelet. rolex.com

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VICTORINOX INOX NAIMAKKA This Swiss Army knife-maker (and more besides) has form when it comes to rugged practicality: its Inox watch, for example, was subjected to no less than 130 tests of increasing ridiculousness, from a three-storey drop onto concrete to being run over by a tank. This latest version has even more wilderness cred, thanks to a natty strap woven from parachute cord. In a tight spot, unwind – and hey presto: you have a rope with a tensile strength of 225kg.

R14 495 picotandmoss.co.za

MONTBLANC T I M E WA L K E R C H R O N O G R A P H U TCC R69 300

Radiating masculinity and class, this piece has an auto movement with a 46-hour power reserve and a slick DLC (Diamond-Like Carbon) coated case.

It can measure a second time zone, and has a nifty stopwatch with a red arrowhead. montblanc.com

I W C A Q U AT I M E R A U TO M AT I C R78 200

Durability, efficiency and killer looks – this diving watch is our kind of predator. It has a 42mm case, highgrade stainless steel, and is water resistant to 300m – this easily handles any kind of adventure duty, and with proper style.

IWC, 011 317 2600

3

BREITLING AVENGER HURRICANE Available in either 12- or 24-hour military-type displays, this timepiece proves function doesn’t have to sacrifice form. Made of their revolutionary Breitlight alloy, this is ridiculously light (case is only 69g) but incredibly tough. And the 50mm-wide case is eyecatching without overpowering. The self-winding mechanical movement has a 70-hour reserve, and the strap has a rubber inner lining with an outer made of high-resistance military-textile fibre. You want rugged? This should be your new sidearm.

R118 400 Tanur Collection 021 418 5524

PA N E R A I LU M I N O R 1 9 5 0 SPECIAL EDITION R138 200

For pure toughness, diving cred and investment potential, there are very few brands that can rival this Italian timing superpower and its heritage as king of the sea. One note: you’ll need big wrists to pull this off (47mm case).

Panerai, 011 317 2630

Z E N I T H P I LOT CRONOMETRO TIPO CP-2 R125 000

It doesn’t get classier than this modern reinvention of their classic pilot’s watch.

The 43mm-wide, 13mm-thick case offers great heft, and it has the world renowned El Primero movement. The best for true horologists. picotandmoss.co.za

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TUDOR HERITAGE BLACK BAY With its trademark snowflake hands, domed dial and big winding crown, this heritage diving watch from Rolex’s sibling brand has style, faultless build quality, a high-performance selfwinding mechanical movement (an in-house Calibre with a 70-hour reserve) and a robust, timeless design. These good looks don’t detract from its toughness, as it’ll easily weather any kind of adventure or challenge that you put it through. Choose between a steel bracelet or an aged leather strap; either way, this is a surefire investment piece that will outlast you.

R53 690 tudorwatch.com

R AY M O N D W E I L FREELANCER DIVER R27 400

The stainless steel case, black ceramic bezel and grey PVD coating give this a powerful, signature look, and it’s backed up with an excellent mechanical movement that has automatic winding and a 38-hour reserve. picotandmoss.co.za

BREMONT SUPERMARINE S300 R60 000

Named after the 1930s aircraft company who created the first Spitfire prototype, the Supermarine is a tough, sleek diver’s watch (40mm case, 13mm thick) that does brilliant double duty as a formal watch.

Montres Du Monde 011 783 8813

5

TAG HEUER AQUARACER CHRONO Even though this is technically a diving watch, we think it’s one of the greatest sports watches ever made. It nails the balance between classy good looks and function: water resistant to 300m; 3 counters (1/10th of second, minute, and running second); anti-reflective, scratch-resistant sapphire crystal; super-precise Swiss quartz movement; double security clasp and rugged silicone strap.

You live an outdoors, active lifestyle? This is the adventure partner you deserve.

R28 500 picotandmoss.co.za

LO N G I N E S V H P CHRONOGRAPH R25 000

V stands for Very VHP High Precision, and H for good reason (it fo offers guaranteed of accuracy to within 5 ac econds a year). We’re se a so big fans of the al design. Efficiency and de headturning looks – he our kind of combo. ou Arthur Kaplan Ar A 011 669 5600 0

ORIS AIR RACING EDITION VI R31 000

Take an excellent auto-winding movement, put it in a classy 45mm steel case, and combine it with a grey plated strap with a pop of colour; and you have a collector’s watch, with long-term potential.

Montres Du Monde 011 783 8813

INNOVATIVE MATERIALS

NEW TECHNOLOGY

COOL TOOLS

FACES OF INNOVATION Casio G-Shock Gravitymaster GPW2000-1A

Garmin Fēnix Chronos

R22 000

R23 499

Swatch Sistem Dark YIS413

Boss Orange R3 995

R2 620

With a carbon-reinforced case, this pilot’s watch is impervious to water, shock, and magnetism. watchco.co.za

Track your heart rate and use a chest strap to measure your stress levels and estimate muscle fatigue. shop.garmin.co.za

Thanks to a smart mechanical auto movement, this offers a quartz-free, battery-free watch at an epic price.

Swatch, 011 911 1200

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T H E Y H AV E F U L L -T I M E J O B S, FA M I L I E S A N D COMMITMENTS â&#x20AC;&#x201C; JUST L I K E YO U D O. T H E DIFFERENCE: THEY PUT IN THE WORK, FIGHT T H RO U G H T H E PA I N , A N D INSPIRE OTHERS TO BE B E T T E R. W E PA RT N E R E D WITH VERSACE TO BRING YO U T H E I R H A R D - E A R N E D LESSONS. LEVERAGE T H E M T O S TA R T YO U R C O V E R G U Y J O U R N E Y.

BUNTU MATSHAYA, 27 FITNESS INSTRUCTOR

M

JASON SMITH, 33 CROSSFIT CHAMP

ROLE ODEL

By CHELSEA GEACH & KIERAN LEGG Photography by BYRON KEULEMANS P.97

THE

THE

MAVERICK

WINNER

Jason Smith

33, CROSSFIT BOX OWNER

JOBURG

Jason has almost died – twice. Once during a motocross race, when a rough landing turned his bike’s handlebars into an iron punch to the gut, obliterating his kidney and liver. And again, years later, when the scar tissue left behind by the operation to remove his mangled organ caused his intestines to knot up and put his whole system into shock.

That most recent trip to the ER was in 2012; he underwent a seven-hour operation that left him bedridden for a month. He survived on water and an IV drip.

“I lost 20kg, in one month, I went down from 90 to 70,” he says.

For this fitness junkie, who started doing CrossFit back in 2008, being sidelined for so long put him in a contemplative state. “I started asking myself, what am I doing with my life? I needed to change things, I needed to better my lifestyle.”

His resurrection began just months later – he built and opened his own CrossFit box. In August this year, he became the first South African to represent the country in the annual Games in Madison. He was a monster, finishing 11th overall (with a 6th-place finish in the devilish Muscle-Up and Clean Ladder). And now he’s representing Europe and Africa in the Team Series in Australia. All that, and he’s also a dad.

“It’s a tough balancing act,” he admits. “But seeing the reaction I’ve had from people locally, that it’s possible not only to get into the Games but to do well, has been rewarding beyond words. Guys thought it was impossible. To see me do it, it’s got them all working harder.” Jason credits much of his prowess in the box to a solid foundation of Arnie-inspired bodybuilding training And most importantly, he tries to squeeze as much out of every day, hour, or minute as he can (including spending as much time with his kids as he can). Jason’s happy to be here. He’s almost died twice to be here, and he’s not letting any opportunities slip through his grasp.

27, FITNESS INSTRUCTOR 1.82m / 70kg BRAMLEY

In every picture of his father, the old man is either on the rugby pitch or following marching orders training for the army. These frozen moments are the only memories Buntu has of his role model, who passed away when he was just three.

“He was so active, it just sort of resonated with me,” says the fitness instructor, who’s spent his life walking in the footsteps of his idol.

Staying true to this almost mythological legacy is at the heart of Buntu’s vision.

“I like to think he would be proud.”

As a fitness instructor at Virgin Active, Buntu trains for eight hours a week, with sessions seeing him switch from a stint in the rower, to sprints on the elliptical and then a series of leg-destroying stair climbs. That’s his warm-up. Then he tackles four sets of Olympic lifts – “Big fan of these, as they’re compound lifts that hit all your major muscle groups” – before finally stringing together set after set of bodyweight and weight-lifting movements.

It’s exhausting stuff, and he fuels accordingly: with a giant breakfast of fruit, oats, peanut butter and a protein shake.

Because he leads classes throughout the day, Buntu can’t let his energy levels tank, ever. He supplements his major meals with snacks of nuts, eggs, and fruit. It’s just about enough to see him over the finish line, giving him the resources to recover and do the same thing all over again tomorrow. “My friend once told me, you always have another level.”

For rest days, he meets up with the Khanki’s Angels Men’s Netball Club every Sunday for a pick-up game. Players make weekly donations of blankets, shoes, or jerseys to local homeless shelters, orphanages and schools. “Fitness started with me looking up to my dad, and now it’s become more than just a part of me – it’s my life.”

The monster move:

Rise and shine:

“The muscle-up. It’s a pulling and pushing combo that requires (and builds) formidable upper-body strength.”

“Get up and do it. You can bitch about it later, mate.”

Sharpen your competetive edge: “Race against the clock (whether you’re lifting weights or doing cardio).

I like to do as many reps as possible in a given time frame.”

No weights required:

98 MH.CO.ZA/ November 2017

WINNER

Buntu Matshaya

1.85m / 90kg

Take five: “Resting isn’t a bad thing.

If you can’t finish a set, just rest and get back to it. Do what works for you.”

The most valuable exercise: “Burpees, muscle-ups and tombstones. I love these because they work the entire body, and improve core stability.”

“Most guys think you always need to be lifting weights.

But do bodyweight movements at the right intensity, and you’ll see the benefits immediately.”

The ultimate shakedown:

IG: @ j_smithsa

IG: @bun2muchhigher

“I get most of my protein from shakes, and then eat wholefoods with every one of my meals, to bulk up my nutrition.”

Location: CrossFit Jozi (crossfitjozi.co.za), Equipment: Rebel Elite Fitness (rebelstore.co.za)

CHAMP

THE TEAM

PLAYER TOP 10

Dylan Neser 21, STUDENT 1.8M / 85KG PRETORIA

THE

Rules of engagement:

And then I get the job done.

Find your zen:

22, ONLINE FITNESS COACH

Bigger isn’t always better when it comes to the weight room. I believe in controlled movements: not going too heavy on the weights, but rather making sure your muscles engage fully. I do 70% weights, 20% cardio and 10% functional training.

1.84M / 90KG

Harder doesn’t mean faster:

MVP RUNNER-UP

Tumi Seeco

SANDTON

If you want to intensify your workout, don’t start pumping away as fast as you can. Slow the repetitions right down. Engage your muscles fully.

Take your cardio home:

“Bigger isn’t always better when it comes to the weight room.

I believe in controlled movements.”

Skipping doesn’t require much space or equipment. My cardio is 4 000 skips a day, which I do at home.

Walk the talk: I dedicate my time to helping people reach their fitness and health goals. Before I demand such a lifestyle from my clients, I demand it from myself first. It’s about leading by example.

Be a big-picture thinker: Some days I don’t feel like doing this. But I don’t let my feelings get the best of me. I think of my goals and ask myself the big WHY?

My favourite place is anywhere with a beach. I love the sense of peace water brings.

IG: @tumiseeco

Keep moving: Working out fills the gap left by competitive rugby and water polo. I do cardio and weight training during the week, and on weekends I try and get in the pool, on the bike, or throw in some CrossFit. I do a lot of intervals, like sprints, rowing and spinning.

Thrive on competition: I have always loved the camaraderie of sport, and the fact that it builds character. I’ve learned to love the competition, not necessarily with my opponents, but with myself. Now the challenge to constantly improve and develop is what drives me.

Picture the pump: When I need motivation to work out, I think of the feeling I get after training.

Start where you are: You don’t need a gym – just the right attitude, and a realistic goal.

There’s no quick fix for living a healthy lifestyle; it’s an ongoing process. I want to show guys that it’s not all about the end result.

Developing and improving yourself is more important.

IG: @dylanneser MH.CO.ZA/ November 2017 99

THE

THE

DYNAMO REBEL TOP 10

THE

COACH

Hendrik van der Merwe 27, SWIM COACH, AUTHOR 58KG PRETORIA

100 MH.CO.ZA/ November 2017

Chad Viveiros

27, FITNESS MANAGER

28, KEY ACCOUNT MANAGER

1.86M / 87KG

1.83M / 83KG

SOWETO

JOBURG

Do what you love:

Do good to feel great:

Push past failure:

I recently retired from professional swimming. I’m a 5-time world champion, and qualified for the Paralympics 3 times. I currently coach swimming for the University of Pretoria (Tuks), and I’m also a motivational speaker and an author. My goal is always to uplift the community through fitness, motivation and health. I also need to set an example for the swimmers I coach.

I strive to inspire, motivate and help people change their lives. I achieve that by improving their bodies, which boosts their confidence and self-esteem, which positively impacts other aspects of their life.

Be the hardest worker in the room. Lift heavy, and get a spotter to let you hit reps after failure.

Jog to the gym, and jog home afterwards. Push yourself, HARD.

Get your head in the game:

I’m a big believer in thin slicing: the smaller the goal, the more motivation you have you achieve it.

Be consistent, be willing to learn, and work hard. In my room, I have pictures of guys whose physique level I would love to reach. Whenever I lose motivation, I look at them, and I know: if they were able to do it, why can’t I achieve the same? All I have to do is go to the gym and work my hardest.

Set small goals:

TOP 10

TOP 10

Hleketani Makhubele

Nail down the basics: My three go-to drills are bench press, squat and deadlift.

Pick your team: Surround yourself with people you respect and admire. We’re all influenced by the people who we spend time with. Spend time with people who will make you better.

Feed your future body: Find time for three meals a day.

Eat for the size you want to be.

Hack your heart rate:

Fuel wyour physique:

For cardio weeks, I swim a minimum of 8km at a low heart rate, combined with high-intensity boxing, battle ropes and medicine ball. Train in different heart rate zones for optimum volume, fitness and recovery across the week. I believe in functional fitness, not only looking in shape – that’s just a bonus for being fit!

What you put in is what you’ll get out. Feed your body quality nutrients if you want it to reach peak performance in the gym.

Start the day strong:

Supersize your gains:

Puppy love:

Do supersets to achieve a more intense workout in a short period of time. Focus on proper form, keep it clean, and feel the exercise at the right place.

Dogs make everything better.

Having a bad day? Pet a dog.

Lonely? Get a dog. Ugly selfie?

Smack on SnapChat dog filter, and surprise – you’re cute again!

IG: @coachlegsofficial

IG: @hleketani_

IG: @mrviveiros

Breakfast is a whey protein shake, a shot of espresso, and a quick sprint.

L Lock and d load: f ffittness training techI follow om when I served in niques ffro h British h Army. That means the f al training, weights and functiona l h ics. My philosophy is calistheni d, fight easy. If you want train hard b the h best, you have to train to be your b bestt.

D it for Do f those who can’t: ber serving with solI rememb d ho are no longer able to diers who train, so I put in double the effort f them. Getting my body into for sh as never easy, but whershape wa ever I wass in the world, I was able t train an nd work towards being to t best v version of myself. the

Po e m Power moves:

THE

TRI GUY TOP 10

THE TREND

MAKER TOP 10

THE

SOLDIER TOP 10

Talton Cooke

Shakir Galiem

Brandon Duxbury

25, ENTREPRENEUR

21, STUDENT, ENTREPRENEUR

29, PERSONAL TRAINER

1.78M / 80KG

1.83M / 77KG

1.67M / 69KG

DURBAN

CAPE TOWN

JOBURG

Show your body you mean business: Being an entrepreneur is demanding; decision-making requires a strong mind and body.

I achieve this by training every morning at 5am and eating the right foods for sustained energy.

If you aren’t healthy, your business isn’t healthy. Six-packs for six figures!

Tailor your training: I aim for a good balance between cardio and strength training.

When I’m training for Ironman or Comrades, cardio is intense. If not, three cardio sessions a week keeps me going.

Engage your brain: Pumping beats isn’t the only way to power your way through a sweat session. I listen to audiobooks during my workouts.

No need to cut carbs:

Fat-slashing cardio hack Every second morning I do 20-30 minutes of fasted cardio. Twice a week I go for a run, and twice I do sprint drills.

IG: @brandon_duxbury

Eyes on the prize:

Max out your gym time: Put your phone in the locker. It’s only distracting you on the gym floor. Shorten your rest periods between moves, to get as much blood pumped into the target muscles.

Go mental: With every set and rep, connect your mind to the muscle being worked out for more effective stimulation. Build that mind-tomuscle connection.

On a mission in the kitchen:

Deadlift, concentrated bicep curls and squats.

IG: @talton_douglas

IG: @shakirgaliem

Trifecta of gains:

Shelve your doubts: Just believe in yourself. Pain is temporary; pride is forever.

My goal physique is what gets me out of bed in the morning.

Each and every day I make sure to improve my physique in the most aesthetically pleasing way.

That means holding myself to a high standard – and I’m happy with that.

My staples are chicken breast, fish, pasta, oats and greenery.

The golden rule is grill your food.

If you have a sweet tooth, substitute honey to kill your sugar cravings.

Don’t Bant. Don’t not eat carbs; just stop eating four pizzas a week!

My top 3 exercises are muscle-ups, leg raises and cle ups hanging h explosive push-ups.

MH.CO.ZA/ November 2017 101

SA vs India South Africa vs Australia England vs India Bangladesh vs West Indies Pakistan vs New Zealand EVERY MATCH LIVE AND IN HD, WITH EXPERT COMMENTARY AND ANALYSIS.

THEWORLD IS OUR

By ANTHONY MCCARRON, LARA ROSENBAUM, and EBENEZER SAMUEL P.103

GYM

TREES

BOULDERS

HILLS

F O R G E T B A R B E L L S , K E T T L E B E L L S , A N D B AT T L E R O P E S. E V E RY T H I N G YO U N E E D F O R T H E B E S T W O R KO U T O F YO U R L I F E H A S A L WAY S

SAND

WATER

STAIRS

B E E N R I G H T O U T S I D E YO U R F R O N T D O O R .

THE LAND 4

3 1

2 5

The equipment in your great outdoor gym.

BOULDERS

1. Flip Out

2. Barks and Wreck

3. Have a (Half) Seat

4. Backward Climb

5. Rock Push-ups

6. Pick Things Up

This takes guts. Hang from a slim branch that supports your weight. In succession, pull your knees to your chest and lower them; swing your feet chest-high (legs straight) and lower them; swing your feet to your shoulders.

Eventually, you’ll flip over the branch like a gymnast. Try to do 5.

Find a downed tree or branch that’s sturdy enough to hold your weight and long enough for your body. Balance on it to do a side plank, your bottom hand beneath your shoulder. Lift your top leg and extend your top arm. Hold the position for 30 seconds; then switch sides.

Find a tree with bark that won’t cut you or rip from the trunk, and reinvent the wall sit. With your back against the tree (as in a wall sit), lower into a squat, your knees at 90 degrees. Then straighten your right leg and hold for 30 to 60 seconds. Repeat with your left leg.

That’s 1 rep; do 15.

Meet nature’s military press. Start in a push-up position less than a body’s length away from a sturdy tree trunk, facing away. Keeping your chin tucked, walk your hands towards the tree while walking your feet up the trunk.

Finish in a handstand position. Walk back down. Aim for 10 reps.

Find two rocks you can grip. Holding one in each hand, assume a push-up position.

Do a rep, and as you press up, pull the rocks off the ground. Land with the rocks further apart. Repeat, landing wider on the next 2 reps; then do 3 pushups to return to the start. Work for 20 to 60 seconds for 3 sets.

Stand with a large rock between your feet. Drop your hips as with a deadlift, and slide your hands under the rock. Push from your heels and stand, curling the rock up and bringing it towards your left shoulder. Repeat, this time towards your right shoulder. Aim for 20 to 30 reps.

104 MH.CO.ZA/ November 2017

ILLUSTRATIONS BY STEVE SANFORD

SEAN LAURENZ (previous page)

TREES

WELCOME TO THE FREE GYM THAT’S EVERYWHERE

DIRECTIONS Think of these moves as an exercise buffet for use in infinite circuits.

QUICK WORKOUT EXAMPLES 12-minute burner: Do 30 seconds on, 30 seconds off for 4 exercises. Do 3 rounds.

Camp-out: do all 4 moves from 1 section for 3 minutes each.

TOTAL-BODY FITNESS Do 1 set for all 24 exercises, resting as needed. For each move, do 10 reps, 30 yards, or 45 seconds per set unless otherwise directed.

10 12

7

11

9 8

6

HILLS Nature’s clinic for fixing your running form.

DANIEL TING CHONG (icons)

Free weights that rock!

7. Walk the Walk

8. Throw Stones

9. Be Crabby

One of life’s most practical actions is also the most natural workout with a rock.

Simply squat and pick up the heaviest boulder you can. Then, holding it in front of you with both hands, walk as far as you can for 30 to 60 seconds.

Too easy for you?

Walk uphill to feel like the ultimate badass.

All you need to shock your cardiovascular system is a rock and a hill. At the top of the hill, squat and pick up the rock, raise it overhead, and throw it down the hill. Run after it, squat, then underhand-toss it uphill with both arms.

Continue with underhand tosses until you’re back to the top.

It’s total-body claw and order – if you make it. The reverse crab walk hits your glutes, quads, back, and triceps. Face away from the hill and sit on your butt, feet flat. Then lift your body off the ground and walk uphill on your hands and feet.

Start with 3 or 4 sets of 50-yard crab walks.

10. Just Lunge Weighted lunges in the gym can’t prepare you for uphill lunges.

“The hill creates your resistance,” says Matt Krause, strength and conditioning coach with the New York Yankees. Start by alternating legs as you lunge upward. Progress to right-leg-only lunges for 30 yards; then switch legs.

11. Back It Up

12. Get Creative

Running up a hill is one thing (and not easy). But can you walk up a hill backwards? That’s a great quad workout. Bonus: you won’t have to worry about wrecking your knees. (Just for fun, kick your playlist into reverse, too).

Start with 5 sets of 20 metres. Then work up to 40 metres, then 60.

Your hill workouts should never be the same. Try what MH training advisor David Jack calls “an organic obstacle course”. Jack plans a 20-minute uphill walk with stops to do exercises. “I’ll put together 200 pushups before I get to the top,” he says. Other circuit options: squats and jumping jacks.

MH.CO.ZA/ November 2017 105

THE WATER 10

2

9 1

5

6

SAND 1. Pecs on the Beach Only Mr. Miyagi could dream up this push-up. Once you’ve pushed up, make a “wax on” motion with one hand before lowering again. Alternate the motion between arms. Survive 3 or 4 sets, aiming for half as many reps as you do in a normal set of push-ups, and you’re ready for Cobra Kai.

It shifts – and challenges your stabilisers.

WATER

2. Burp’s Up

3. Tuck the Plank

4. Happy Feet

5. Current Event

6. Get a Jump

If you think burpees aren’t challenging enough, do them in the sand, which cushions your landing but makes pushing off more difficult. Stabilising muscles end up working overtime.

Bonus: you’ll displace so much sand that by the time you’ve done a set of 5 reps, you can build a sand castle.

The sand can be your core’s best friend.

First, assume a plank position. Now hold that position and slide your feet along the sand until your knees are tucked towards your chest. Slide back out. Do this for half as many reps as you would for a normal set of mountain climbers, aiming for 2 or 3 sets.

The most basic sand exercise is best: run barefoot. Normally, your foot momentarily relaxes to take the shape of the surface, then gets rigid to propel your body forwards. But the sand’s giving surface forces foot muscles to be more responsive.

Don’t run far: think of 400m as 1 set.

Running in the ocean is a good workout because of the resistance of the water.

Here’s a challenge from David Jack: run into the water to chest height. Turn around; run back into the wake you just created, fighting the waves without falling. The path back to shore ends up being even harder.

To perfect your box jump, you might not even need a box.

Instead, get waist deep in water and try to jump as high as you can. Suddenly your muscles must overcome the drag of the water if you hope to gain any height. Jump for 20 seconds; then rest for 20 seconds.

Aim for 3 to 5 sets.

106 MH.CO.ZA/ November 2017

ARE YOU KING OF THE BEACH?

THE TEST Set a timer for 10 minutes. Perform the exercises in order, resting when necessary.

THE MOVES Stair in-out (#9): 3 sets, 15 steps, walk down to recover Wax-on push-up (#1): 15 reps Shoulder-tap knee tuck (#11): Until time expires

4

THE RESULTS Your score is your total shoulder-tap knee tucks: 6–10 Not bad 11–15 Prince of the beach! >15 Tarzan can’t touch you

12

3

11

8 7

Liquid resistance is key.

STAIRS

They force you to train explosively.

7. High-Knee Deep

8.Before You Walk...

9. Many Tiny Leaps

10. Hands and Feet

11. One Small Step

12. Push Hour

How do you develop hip strength in water?

Get bellybutton deep, and work through high-knee drills. You essentially run in place in the water, lifting each knee as high as you can on each stride. Do 20 seconds on, 20 off; repeat 3 times. Also do butt kicks, focusing on pulling heel to hamstring.

You may be a fish out of water, but can you be a bear in it? Even the finest swimmers may struggle to do bear crawls in the surf, but the exercise develops coordination. Start in shallow water – 15cm max.

Build up to shoulder height; at this point, you’ll face considerable resistance.

Stair in-outs provide a stiff challenge for your glutes. Start at the bottom of the stairs in a squat, your feet slightly beyond shoulder width. Jump to the next stair, landing with your feet 25 to 30cm closer together. Alternate that pattern for 15 steps. Then jog back down. Try for 3 rounds.

Want to ascend stairs without walking? This one’s tough: stand facing the stairs and put your hands on the fourth step. Explosively jump your feet to land on the closest possible step to your hands.

Repeat by moving your hands up three steps. If 3 sets of 10 to 15 gets too easy, add a burpee to each rep.

You need one step for the shoulder-tap knee tuck. Face the front of the step in a push-up position. Lift one arm and tap the opposite shoulder. Tap each arm three times, then move both hands onto the step. Do a push-up; then tuck your knees into your chest. Aim to do 3 sets to failure.

Train your upper body with the travelling decline push-up. Start with your hands on the ground, slightly beyond shoulder width, and your feet four stairs up. Do a push-up. Next, move your hands up one step, and your feet up one step. Do another push-up. Aim for 3 sets of 10 to 15.

Sources: Dan Bailey, Reebok trainer; Jeff Cavaliere, M.S.P.T., C.S.C.S., Athlean-X program; Jeremy Cheung, N.A.S.M., C.P.T.; Andy Dooley, Reebok trainer; Darryl Edwards, author of Paleo Fitness; Anthony Gustin, D.C., C.S.C.S.; David Jack, Men’s Health training advisor; Matt Krause, New York Yankees strength and conditioning coach; Kenton Whitman, N.A.S.M., cofounder of ReWild University.

SPECIAL

REPORT

T O O M U C H S A LT C A N K I L L YO U. T O O L I T T L E S A LT C A N K I L L YO U. B O T H O F T H E S E S TAT E M E N T S A R E T R U E â&#x20AC;&#x201C; B U T O N L Y O N E O F T H E M I S L I K E L Y.

By NECHAMA

BRODIE

P.108

YOU PROBABLY KNOW THIS ALREADY, BUT WE RECOMMEND TAKING

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(most) media advice on nutrition with a pinch of salt. Case in point: in the last 18 months, global news outlets have stated, quite dramatically, that the salt in your diet is going to kill you. And then they’ve proceeded to see-saw on whether you’ll die from an excess, or from not having enough. “Heart Attacks Could Be Caused By Too Little Salt, New Study Shows”, read a Daily Mail headline from early 2016. Just 15 months later, the same newspaper published a headline stating almost the exact opposite: “Just Two Teaspoons Of Salt A Day Damages The Heart”. Classic clickbait, right? Not really. They’re both true. One statement is just more probable than the other; and only one of them is worrying the world’s top nutrition experts.

HOW MUCH IS HEALTHY?

First, you should know that it’s almost impossible to consume too little salt. This is according to dietician and exercise physiologist Gabriel Eksteen, the nutrition science manager for the South African Heart and Stroke Foundation, who also has extensive background in working with chronic kidney disease.

“We need roughly 1g to 1.5g of salt per day,” he says – adding “less than 5% of people globally are at that level.”

In fact, research from Journal of Nutrition, Metabolism & Cardiovascular Diseases shows the average South African consumes between 6g and 11g of salt per day, significantly more than the World Health Organisation’s recommended upper limit of 5g (or one teaspoon) – although other countries, such as the US and the UK, have a slightly higher upper limit, at 6g.

Eksteen says the recommended range for salt intake should be between 1.5g and 6g; what he sees in reality is that “most people eat a lot more than that. The average global range is between 9g and 12g; so, loosely speaking, we eat double what we should.”

SALT SOURCES

This salt comes from three sources: there is natural salt in most foods, particularly in dairy and meat, which makes up a very small percentage of salt intake; then there is the salt in your food supply, which is added during the manufacturing or processing stage, and which can’t be removed – the salt used in baking bread, for instance; and finally, there is discretionary salt – this is the salt you add yourself, while cooking or at the table.

“How these make up your salt intake really depends on the way you cook, if you eat mostly ‘clean’ or readymade food, if you live in a rural area or in an urban area... but in a typical modern diet, 85% is already in what you’re eating, not what you’re adding,” Eksteen says. And because we’re so used to salt in pretty much everything we eat, our palates are becoming increasingly 110 MH.CO.ZA/ November 2017

SODIUM VS SALT: READING FOOD LABELS Food labels, typically, don’t make it easy to understand... anything, really. And salt is even more complicated, with most manufacturers only providing sodium content on labels – which isn’t exactly the same as plain salt.

“In bread, for example, sodium bicarbonate adds to total sodium,” explains Eksteen. If you want an approximate idea of how much salt is in a food item, you can multiply the sodium (Na) value by 2.5 – but then you still need to relate that back to the size of the portion you’re eating. As a rule of thumb, says Eksteen, “if an item has less than 120mg of sodium [per 100g], it’s considered lowsodium food, and it’s not really going to contribute much to your total daily sodium intake.”

Above 900mg of sodium is high – but again, portion size matters. A pinch or a teaspoon of a high-sodium food, versus half a kilo of a lower-sodium food, might mean the latter contributes way more to your total intake.

desensitised to the taste. “Salt has been creeping into our diets for decades [through processed foods]. We’re so used to it that foods we don’t even think of as salty are full of salt.

“Bran flakes, for example,” says Eksteen. “You can get a quarter of your day’s intake of salt just from what you think of as ‘sweetened’ breakfast cereals.”

Another culprit, he adds, is the amount of bread typically eaten by South Africans. Just a few slices can provide a third of your daily limit.

Because of this, a few years ago South Africa became the first country in the world to develop legislation to introduce mandatory limits on the levels of salt in processed food. The first stage of the new law came into effect in June last year, with a second – and more strict

– set of limits to be put in place in 2019. Eksteen says the net effect of this will be to cut average salt intake by more than 1g, which “seems like a small step, but is very important”.

WHAT’S THE PROBLEM?

The reason for this, Eksteen says, is the direct link between salt intake and blood-pressure levels. “There are lots of studies on salt,” he says. “The most interesting are probably the primate studies. They eat no added (or very little) salt, but we can sneak salt into their diet.

As their salt intake goes up, their blood pressure goes up, in a linear way.

“You can see the same in [human] populations in remote areas,” he adds. “There is a very clear relationship between salt and blood pressure.”

Why this presents a problem is because higher blood pressure puts extra strain on your vascular systems (your blood vessels, and ultimately your heart muscle).

If your blood pressure is too high on an ongoing basis, “it tires the heart out, damages the vasculature system (or the blood vessels), and causes heart failure.”

A recent Key Indicator Report published by Stats SA shows that around 44% of males aged 15 years and older have hypertension (high blood pressure). After the age of 45, this jumps to two-thirds of all men.

A lesser-known knock-on effect of the same issue is that high blood pressure damages your kidneys. “Kidneys also need pressure, because they filter out waste products against that pressure,” says Eksteen. “There are very small arteries in the kidneys, and if they are exposed to high pressure, it damages them.” Eksteen says that in South Africa, about 65% of kidney disease is a direct result of hypertension.

PETER CROWTHER (previous spread), Getty/Gallo Images (salt shaker)

BUT WAIT, THERE’S MORE

“Salt is just one part of the blood-pressure problem – it’s definitely not the whole picture,” he adds, explaining that it’s important not to get worked up about a single nutrient. Blood-pressure issues are caused by a number of factors, including genetic predisposition, and – unsurprisingly – the other foods you eat.

“There’s a relationship between sodium intake and potassium intake,” says Eksteen. “If you consume higher amounts of potassium, then it can attenuate [what the sodium is doing to you], to some extent.”

You can increase your potassium intake by adding more (fresh) fruits and vegetables to your diet, Eksteen says – seeing as a recent study shows that 91% of South Africans don’t meet their daily potassium requirements! Other hypertension factors that are important to consider, he continues, include “exercise [good], and high stress levels [not good]”.

But why salt intake may be key to solving the problem is that it’s an easy behaviour to modify, with imme-

SALT INTAKE FOR SPORTS PERFORMANCE Water and salt intake go hand-in-hand, says nutritionist Gabriel Eksteen, and high salt intake can disrupt your body’s ability to regulate not only its fluid, but also certain hormones such as aldosterone. But this doesn’t mean you need to over-hydrate when you burn kilojoules.

Eksteen says that for most athletes and regular exercise fans, the amount of sodium you’re likely to lose if you’re sweating for an hour or two is very small, “and you probably still have excess salt.

You lose more water, and less salt, because salt is hypotonic.”

For athletes doing half marathons and upwards – which Eksteen describes as being “90 minutes [or more] with significant fluid loss”, salt can aid in the absorption of fluid and glucose intake (though he cautions that athletes should also watch for overhydration).

This works because when salt crosses the GIT barrier, it facilitates the movement of glucose at the same time.

Energy drinks, Eksteen says, typically have very little salt, and so endurance athletes may want to take in extra salt as they perform.

But, he adds, like most people they too “probably still have an excess salt intake” outside of exercise, so they should still make sure they’re not inadvertently doubling up.

839

Potassium (mg) found in a cup of spinach (18% of RDA).

Source: USDA Nutrient Database

diate positive results. Reducing salt intake to recommended levels can improve your systolic pressure by 5 points in the healthy direction. Being fit, eating more fruit and veg, and eating more dairy can similarly nudge your blood pressure in the right direction.

SO, WHAT DO I DO?

The key to implementing a salt-reduction regimen is to “be sensible; don’t fall for the scare tactics”, says Eksteen. If you’re eating what the average South African does right now, it’s unreasonable to expect that you’ll be able to halve your salt intake overnight.

“The first thing you need to know is that you’re programmed to eat a lot of salt, so you need to decrease this gradually,” he says. “Your tastebuds need time to adapt.

“Start with one thing. If you use salt at the table, that’s the easiest place to start: ask yourself if you actually need to add more to your food. Taste it first, before adding any salt, and work backwards from there.

“Then ask yourself, what are you doing when you

“If an item has less than 120mg of sodium [per 100g], it’s considered low-sodium food.” are cooking with salt, or salty ingredients such as stock and sauces? You can also add more acidity, vinegar, and more herbs while you’re cooking. This adds different flavours with less salt, and in this way you start sensitising your body to having less salt.”

Eksteen says it’s also normal to have the odd pizza or boerewors roll, and that he’s “a big fan of offsetting one meal against another”. So: balance out a meal you know will be high in salt with a healthier one that has very little.

Or, if you’re braaiing, “think about the side dishes”, says Eksteen: upping your intake of fruit and vegetables with healthy sides can balance out some of the potential salt damage (of course, then you have to watch out for high-salt or high-sugar dressings and sauces on your ‘healthy’ greens).

Other steps Eksteen recommends: cutting down on prepared breakfast cereals (this includes some porridges); eating less bread; limiting processed meats (yes, this includes biltong); and being careful about sauces, precooked foods, tinned foods, and convenience meals.

MH.CO.ZA/ November 2017 111

Hey. Struck out again last night. It’s weird. Really thought I had a shot.

Talk to me, dude.

What happened?

You don’t want to know.

Oh please. I’ve heard everything over the past 16 years. Lay it on me.

We hit it off fine, but I dunno. I meet lots of women, just can’t close.

Sounds like a YOU problem. ...OK look, let me talk to my girlfriends. We’re all getting together. And we know what women want.

Thx.

Celebrating 16 Years of

THE GIRL NEXT DOOR 95

EDITED BY JERILYN COVERT AND MICAELA YOUNG

PHOTOGRAPHS BY BEN RITTER

MEET THE GIRLS

MH: That doesn’t sound sexy.

We invited the six women who have written our popular column for a chat. The result was fun, informative, and a little raunchy.

1

2

3

NICOLE BELAND

CAROLYN KYLSTRA

NAOMI PIERCEY

GND: 2001 — 2009 NOW: HEALTH WRITER

GND: 2009 — 2011 NOW: EDITOR-IN-CHIEF, SELF

GND: 2011 — 2013 NOW: DIGITAL STRATEGIST

The first and longest-serving Girl Next Door, Nicole was a guy’s gal with a no-nonsense approach. The clitoris? “A bit of a mystery,” she wrote, “even to the women who own them.” And here’s the first question from the debut column: “Do women who wear tight, revealing clothing want us to look?” Nicole’s honest answer? Yes: “A push-up bra doesn’t put itself on.”

Carolyn combined an Ivy League intellect with smart-ass quips. She says she learned that men and women “are balls of emotion and anxiety and insecurity and hormones.” She recalls being asked if lots of tattoos meant a woman is into kinky sex. Nope: “You can’t presume anything about a woman’s sexual proclivities based on her appearance. Unless her tats literally spell out ‘I <3 latex and ball gags.’”

Naomi came from Women’s Health, bringing her anythinggoes attitude with her. She hasn’t changed: “An old problem is still true: dudes with raggedy fingernails who try to go down and play around. And I’m like ‘Uh-uh-uh!’ Just file them! And after you, you know, do the stuff, go wash your hands. Your finger was in my butt. I don’t want you to give yourself pink-eye.”

4

5

6

MADELINE HALLER

ALI FEDOTOWSKY

ALI EAVES

GND: 2013 — 2014 NOW: COSMOPOLITAN

GND: 2014 — 2016 NOW: BLOGGER

GND: 2016 — 2017 NOW: HEALTH EDITOR

After her tenure with MH, Madeline stayed in the relationship biz at Cosmo. She says some things never change. “Oral sex is so important,” she said at the reunion. “Some guys are super into it, and some aren’t. Guys who are grossed out going down – yet they want her to go down on them? They’ll say, ‘It’s not for me.’ Pro tip: don’t lead with that.

You know what? Just lie.”

Ali F. was our only celebrity GND: a genuine Bachelorette! She declined to join our reunion, focusing on her website, aliluvs.com.

She also has to be careful because of her gig with a greeting-card company that publishes romantic gems like: “You are creating the story of your life... and oh, what a beautiful story it is.” Or “I love you in so many ways ... but mostly naked.”

Sounds like the Girl Next Door!

Ali E. was our first married Girl Next Door, and readers kept asking her, “How can I get my wife to have more sex with me?”

It starts with the mind, she says, then the eyes: “Sext her every dirty thing that springs to your mind when you think of her wearing yoga pants. Let your eyes linger when she takes off her coat.” (Oh, and maybe hang it up for her. Helpfulness is hot.)

husband. Sometimes he just needs to ejaculate, desperately.

Ideally, with a woman – me.

For women, you kind of have to get the ball rolling before you actually want to have sex. I’m like: “Look, dude, if you can put in 10 minutes of work at the outset, I’ll meet you halfway.”

NAOMI: Right. The planets don’t

have to align, but distractions are turnoffs. Divert her attention away from kids or deadlines or overflowing dishes.

And start early – plant the seed with a little sexting during the day. Then you come home and water the plants with some communication, like “How was your day?”

MEN’S HEALTH: So, ladies, did writing an advice column affect your own relationships?

NICOLE: Immensely, because it forced me to empathise with men more. Men are smart, but they’re often confused. I’m a mother now, so I crave sleep more than I crave sex. But I understand how it feels for my

114 MH.CO.ZA/ November 2017

want to listen to you.” And that is the hottest thing ever. Then escalate from there.

NICOLE: Men don’t realise how filthy women are – we respond well to verbal arousal. You can get pretty filthy with your wife.

NAOMI: Preach!

NICOLE: Just do not use anatomically correct terminology. Don’t call it a vagina in the heat of sex.

MADELINE: Agreed. I’d much rather hear “pussy” than “vulva” if it’s being said during sex.

NICOLE: It’s okay to use trashy clichés when you’re in bed.

NAOMI: Be imaginative. Or keep it vague, like “I want your body,” if you aren’t sure how far to go.

MH: Sounds like cheesy porn.

NICOLE: There’s a reason some stuff is in porn – it’s primal.

NAOMI: You’re supposed to steal from porn. Watch it, reenact it, then move on to the next video.

NICOLE: It’s just inspiration.

There’s nothing worse for female sexuality than fake orgasms in porn, and the lack of stimulation.

The technicality and timing of women’s orgasms are awful.

MADELINE: It’s like two minutes in and “Oh, I came!”

NICOLE: And you’re like, “How? He never even touched your clitoris!” The clitoris needs a lot of attention. Like buffing-a-car stimulation. It’s hard work.

CAROLYN: Not everyone gets that.

In my experience, GND didn’t help my sex life. Maybe just the

LOOKING BACK AT 16 YEARS The sexual landscape has shifted since 2001. Here’s how the GNDs kept pace with all the changes.

SODAVEKT (icon)

NAOMI: But it also tells her “I

She’s into vinyl? Let her choose the album, says GND. It’ll make her feel comfortable.

opposite. In some cases it made things more complicated. Guys wanted to date me because they thought I’d be wild in bed, or they could brag that I was a sex expert for a men’s magazine and all that implied. Perks, you know?

MH: What were the most common questions you got?

MADELINE: A lot about penis size.

ALI: I didn’t get many of those.

Maybe you were the penis expert, and I was the “How do I get my wife to have sex?” expert.

CAROLYN: Or “How do I make my penis bigger?” Well, some methods do exist, but they’re painful and expensive and won’t make you better in bed. I’d say: “Try listening, communicating, and paying attention to what your partner likes.”

NAOMI: I got a lot about initiating conversation. Ask questions. Use your surroundings.

Ask, “Can I guess what you’re going to drink?” If she doesn’t answer? Got it! Walking away.

MADELINE: Women aren’t that scary. Just talk to them.

ALI: But don’t walk up behind her at the gym and compliment her squat form. Talk about the place you’re in, not her body or what she’s doing with it. Just stay off that topic altogether.

2001 Tantric sex intrigues the public (thanks, Sting), and Finch in American Pie 2 likes it. Most women?

Not so much.

2001 New Apple iPod means the music won’t quit before her crescendo.

Add African blues king Ali Farka Touré to your bedroom beats.

2002 Online dating receives official GND approval. Just make it clear in your profile what kind of relationship you’re after.

2003 Manscaping is popularised by Queer Eye for the Straight Guy. Trim a quarter of an inch at a time. Don’t go porn-star short.

2004 Ian Kerner’s She Comes First helps guys deal with PE. If there’s oral and lots of foreplay – and she gets hers – she won’t care.

2004 Sex and the City ends, and toys have gone mainstream. (Charlotte was addicted.)

Broach the topic in the afterglow of great sex.

MH.CO.ZA/ November 2017 115

MH: What’d you learn about men?

ALI: That guys are just as insecure

as women. I think that’s why the column is so popular – it’s an outlet. Men aren’t comfortable asking their guy friends “So what pick-up lines work for you?”

MADELINE: Right.Women and men have the same questions, but women have this awesome support network. My girlfriends will say, “Yeah, I just can’t get off.” Or, “Should I be using lube?” Guys don’t have that.

NAOMI: I feel like that’s changing, though. Some of my guy friends are becoming more open to revealing their insecurities.

NICOLE: These days you have more male role models, like Seth Rogen and Jason Schwartzman, who are not alphas or betas – they’re omega males who wear their insecurity on their sleeve and are more lovable and awesome because of it.

NAOMI: Nerd stuff has always been hot, but now it’s hotter than ever. It’s like, yeah, let’s talk about Rotten Tomatoes ratings and play Lego naked in bed!

MH: Ouch!

NAOMI: C’mon, you’ve never had a little pain with your pleasure?

NICOLE: The thing I learned about guys that shocked me was that they really wanted more attention given to their balls.

Sex in the shower? The GND finds it awkward but loves some hot and soapy foreplay.

2 0 07 Pornhub launches.

What she secretly loves to watch: a woman on the receiving end of oral sex. Done!

2008 Twilight, True Blood: Bloodsuckers make women swoon. Be reflective, passionate, and eternally faithful.

Don’t sweat the tan.

116 MH.CO.ZA/ November 2017

2009 Facebook explodes, giving girlfriends everywhere easy ways to stalk their exes. When you discuss this, stay calm.

2011 Anthony Weiner’s tweeted bulge deflates his burgeoning career.

The consensus on crotch shots: not hot.

2011 Women submit to Fifty Shades of Grey. For a perfect hair pull, grab at the lower back of her head, near the roots.

2011 Sex toys reach malls. Use a vibrator to bring her close to the point of no return, then finish the job yourself.

“ The way we talk about female sexuality has evolved.

This column is part of that.”

OTHERS: Yes! NICOLE: You focus on the penis –

it’s right there; it draws all your attention. You know, a woman complains if a guy only touches a specific part of her body. And if a guy could ask you to play with something a lot more in bed, the testicles would be it.

— MADELINE HALLER

MH: Other changes in 16 years?

MH: So how do men get women to

CAROLYN: Tinder didn’t exist. The

touch their balls more?

OTHERS: Just ask!

ALI: Make the suggestion.

NICOLE: You don’t even have to say it. I wrote this over and over: Take her hand and gently – don’t make it weird – gently guide her hand where you want it.

iPhone had only come out two years before I started. Guys were annoyed that women wouldn’t phone them; they only wanted to text. No one would complain about that today. They’d complain if the woman only wanted to talk on the phone. Because talking on the phone is the worst.

MADELINE: I remember someone being embarrassed to use a dating profile, and now it’s rare to find a guy who isn’t on five different dating platforms.

CAROLYN: Thank god for smartphones and dating apps! I once told guys to try speed dating.

That’s ridiculous! Who does that? How horribly awkward and contrived. Use the apps. I met my husband on OkCupid.

MADELINE: I’ve had guy friends set up two dates on the same night using an app, and they’re like, “What do I do if I’m really crushing it with the first girl?

Do I just ghost the second date?”

No! Make something up – don’t leave her hanging.

NAOMI: After GND, I could start a small side business writing people’s dating profiles. I know exactly what to say! You want

MH: Here’s Nicole from 2004: “Women expect guys to be pretty hairy down there. And we don’t mind it at all.”

ALI: Yeah, that’s changed.

MADELINE : I found my old 2013 question about whether we expect manscaping: “You bet we do! The more comfortable we are with your grooming, the more we’ll linger down there.”

ALI: Exactly.

NICOLE: I think shaved balls feel and look amazing. But hairy balls look the way balls are supposed to look. When you don’t have hair there, it makes things easier, more skin-on-skin contact. But maintenance is a bitch, and there’s the chance of infection. So clearly I have strong feelings on both sides of this issue.

NAOMI: The body hair trimmer is the best invention in 20 years.

2013 Fetishism isn’t a disorder, according to the American Psychiatric Asso ciation.

GND agrees; foot fans feel vindicated.

2 0 14 Tired, stressed Americans are having less sex than ever. Hire a sitter and book a really nice hotel room.

118 MH.CO.ZA/ November 2017

2015 “Netflix and chill” is inescapable. Skip the euphemisms.

Confidently whisper, “I want to be with you right now.”

four things: something funny, something serious, something wild, and something sincere.

MADELINE: I’ve never actually used a dating app.

OTHERS: What?!

MADELINE: I don’t want to swipe for a partner. Some of my guy friends will hand me their phone and say “Swipe for me.” See, this is why I can’t waste my time with it, because I know that dodos like you are dicking around with it.

ALI: It all depends how you use it. Sure, you’re judging someone based on a profile, but when you approach someone in a bar it’s all about proximity and attraction.

NICOLE: You won’t know until you meet. Chemistry and what you smell like to each other – that’s the missing piece.

NAOMI: And you have to give it time. It’s like the three-episode rule I have for watching new TV shows. Three-episode minimum, three-date minimum –you have to give it enough time before deciding it’s not for you.

MH: How about sex toys?

NICOLE: With toys, it’s not like it

was the dark ages when I started the column – it was the Sex and the City era. But I don’t think

2015 Apps like Tinder perpetuate a hook-up culture. Just looking for a good time? Say: “I’m keeping things casual right now.”

everyone was using them. They weren’t on drugstore shelves.

MADELINE: Companies would send me sex toys. I put them on the shelves in my office. HR would walk by, and there would be all these vibrators and dildos.

ALI: Most of my sex questions were about pleasing women.

That seems to be top priority among men. It’s a good thing!

NICOLE: Oh, yeah. One of the questions I’d get most often was how to give a woman an orgasm.

I was giving the instructions over and over. I don’t envy a man trying to give a woman an orgasm.

NAOMI: You start at 3 p.m. Send her a sext. When she gets home, say, “How was your day?”

MH: Have the most popular sex positions changed?

NICOLE: Oh my god with the anal.

It’s gotten ridiculous. So many men assume it’s part of the deal.

MADELINE: Totally. People assume that anal is on the table.

NAOMI: Anal on the table is hard, though. Get a softer surface.

MADELINE: Two of my close friends got married. One loves anal, and the other doesn’t.

NAOMI: Is this a reality show? ‘Cos I think I have a pitch idea.

2 0 17 Photos of a man’s 19-inch penis blow up the Web. GND gently reminds us that size does not matter.

Especially length.

2 0 17 “Cushioning” is a thing – flirting with a back-up. Movie night test: if you just watch movies, she’s not feeling it.

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Subscribe to Men’s Health and you could win one of 15 SBR REPAIR AND LIPOCREAM SETS valued at R2 800 each!

Enter our competition today and you could win a stunning designer hamper which includes our two SBR products, a customised Lou Harvey and SBR Creams cosmetic bag, a chic towelling headband and facecloth, a Zoku travel bottle, a Lou Harvey management diary and a Lou Harvey tote bag.

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WHAT IT DOES: Spring into action and revitalise your skin with Adcock Ingram’s revolutionary SBR Repair and SBR Lipocream. These products are medicallydesigned to effectively banish chronically dry s in three stages: skin S Stage one: Reducing water evaporation from t skin. the S Stage two: Replacing lost lipids in the skin’s o outer visible layer.

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HOW IT WORKS: SBR Lipocream assists in treating dry skin by fortifying and repairing the skin’s barrier function by replacing two physiological skin lipids. The special formulation of SBR Repair restores the skin’s barrier working to accelerate recovery by carrying skin-identical barrier lipids to the epidermis where they last longer.

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SMS: “MENSHEALTHSUBS” and your name to 32511 *12 MONTHS FROM STARTING MONTH ISSUE

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You don’t stop.

Neither should your supplement

ENERGY

WELL-BEING

DEFENCE

MENTAL VITALITY

One supplement

Endless Possibilities • Amino acids

• Antioxidants

• B-Complex vitamins

• Other vitamins & minerals

Reference: 1. Mahan, L.K. et al. Krause’s Food and the Nutrition Care Process. 13th edition. United States of America. Saunders, an imprint of Elsevier Inc. 2012. ENERGY: p516. DEFENCE: p88, 516. MENTAL VITALITY: p961-962.

Proprietary name (and dosage form): StaminoGro® Tablets. Composition: Each tablet contains: 187,5 mg L-Arginine, 150 mg L-Glutamine, 75 mg Glycine, 50 mg L-Lysine, 45 mg L-Ornithine, 450 μg Beta-carotene, 5 mg Lipoic Acid, 15 μg Selenium (AAC), 75 mg Vitamin C, 5 IU Vitamin E, 5,62 mg Zinc, 125 μg Folic Acid, 0,75 mg Vitamin B1, 1,25 mg Vitamin B2, 6 mg Vitamin B3, 6 mg Vitamin B5, 6 mg Vitamin B6, 6 μg Vitamin B12, 100 mg Calcium, 75 IU Vitamin D3, 20 μg Biotin, 4,1 mg Choline, 500 μg Copper (AAC), 60 mg Magnesium, 1 mg Manganese. Name and business address: iNova Pharmaceuticals (Pty) Ltd Co. Reg. No. 1952/001640/07, 15e Riley Road, Bedfordview. Tel. No. 011 087 0000. www.inovapharma.co.za. Further information available on request from iNova Pharmaceuticals. IN112/16

Celebrating 10 Years of Style ON 21 SEPTEMBER IN JOBURG, SA’S BIGGEST FASHION BRANDS SHOWCASED THEIR SPRING/SUMMER 2017 LOOKS – TO CELEBRATE THE 10TH ANNIVERSARY OF THE MEN’S HEALTH MENSWEAR COLLECTION

ADIDAS

ASICS

CONVERSE

At the heart of the collection is the adidas Z.N.E. Pulse Knit Hoodie, crafted with the unique heartbeat knit in breathable merino wool. It’s designed to ensure a comfortable fit from game day to any day. Keep a lookout for #ThePulseOf and #ZNE to follow this unique consumer experience.

ASICS’ biggest brand refresh since the introduction of the ASICS Spiral logo in 1992 ushers in a new brand message: I MOVE ME. It taps into ASICS’ 70-year philosophy that a sound mind equals a sound body, and has been designed to inspire people to move and enjoy the physical and mental benefits of exercise. Express yourself and make a move. #IMoveMe

The Essentials Collection is all you need to up your street style game.

The Tees and hoodies are all cotton and clean design, with graphic details that do the accent work for you. When you wear the products, you create a culture of authentic street style simply by being yourself.

Chucks have always been cool – because you wear them. #Conversesa

COUNTRY ROAD Kick off summer with the spirit of style. Modern influences call for urban uniform.

From day to night, textural layering encapsulates this season’s must-have trend. Lightweight fabrics meet classic prints, combined with relaxed tailoring in cool hues of blue, khaki and black. #Countryroadstyle

DAVID JONES

DICKIES

DIESEL

EDITION

David Jones is an edited collection of ageless style.

Aspirational, refined and relevant, this collection’s aim is to provide timeless style solutions for our classic customer, and to showcase ‘the difference’ and our heritage of uncompromised quality and attention to detail. #Davidjonestores #Woolworths

When it comes to street- and workwear, Dickies has its finger firmly on the pulse. The company’s new range includes apparel that is fit, functional, and fashionable. This collection updates classic workwear pieces with lightweight denim, nylon, terry and chambray, and adds splashes of colour to brighten your mood. #BuildThisCity

Shiny and new are paired with the well-loved – and perfectly ‘destroyed’ denim.

There are six jeans in new washes for men, from the premium Slow Indigo, crafted using artisan techniques, to super-soft JoggJeans. Striped grunge knits and characteristic rock leathers appear throughout the collection too.

The dominating nineties theme remains a key personality for Edition. “Cuban surf” refers to the importance of the skate/surf culture for SS17 – but adds a twist to the colour palette with retro, washed shades in pink and green with modern silhouettes.

Fashionable, with a young, fun attitude #EditionBy Woolworths

IN ASSOCIATION WITH

MONT BLANC LEGEND NIGHT Montblanc Legend Night paints a topflight olfactory picture with remarkable contrasts of light and shadow. Designed by the talented duo Antoine Maisondieu and Olivier Pescheux, who set out to reveal “the charisma of the wearer”, this juice is a magnetic woody fragrance – ultramasculine, yet free from aggression.

Mysterious and reassuring, the Eau de Parfum brings out the elegance and aura of the Legend Night man.

GUESS Established in 1981, GUESS began as a jeans company and has since successfully grown into a global lifestyle brand. This season is all about edgy distressed denim. Available in a variety of silhouettes including vests, jeans and jackets.

Plus, short-sleeved button-down shirts with playful prints will stand out in the collection. #GuessSA

HERSCHEL SUPPLY CO. Herschel Supply is a global accessories brand that produces quality products with a fine regard for detail. This season draws inspiration from the globally iconic city of New York and 1990s nostalgia, featuring an expanded range of lifestyle-driven products. #herschelsupply

Menswear Collection 2017

OFFICIAL WATCH PARTNER

This year’s event featured the latest ready-to-wear fashion from popular South African and international brands, providing a world-class platform to showcase some of the latest collections from a number of menswear ranges. Iconic brands such as Asics, Swatch X Issa Leo, Guess, Woolworths Edition, Adidas, Superdry, Herschel Supply Co., Dickies, Converse, Woolworths Studio, Woolworths David Jones, Country Road, Trenery, Polo, Diesel and Soviet unveiled their new lines as part of one of the biggest style parties this side of the equator.

POLO

SOVIET

STUDIO W

SUPERDRY

Renowned for wardrobe classics, Polo favourites include their iconic golfer, striped shirts, and the Monogram Pony Handbag. Polo’s signature preppy style is heritagecool, both timeless and contemporary.

This season, they’re daydreaming about lazy Sundays spent wearing light, sheer, breathable fabrics. #PoloSA

Soviet has built up an internationally recognised pedigree as a lifestyle jeanswear brand. Demanding quality of style and freedom of individual expression, Soviet personifies a newfangled image, expressed by everyday people, in everyday ways.

Patrons of the brand proclaim there is simply no better fit. Feel Alive. #Sovietdenim

The modern and urban slant to the new nautical trend comes through in exciting new stripes, fresh levels of blues and aquas.

Studio W modernises the Woolworths brand and showcases what is uniquely, distinctly Woolies (‘the difference’).

For those who are self-styled, with an established identity. #studiowfashion

Superdry excels in premium style in its latest collection.

Bright bursts, shearling detail and summer-ready linings establish Superdry as the destination brand for holiday style.

Adorned pieces, lux leather and artisan selvedge denim are statement looks with brand-new, hand-painted prints paramount throughout. #MySuperdry

SWATCH X ISSA LEO SISTEM51 IRONY, the mechanical revolution from Swatch, enters the second round.

Each of the four new models is housed in a robust stainless steel case that – along with its elegance – offers striking evidence of its exciting inner life. Swiss Made at its best! #swatch #swatchsa #sistem51

TRENERY Update your look with Trenery’s latest seasonal releases. From modern tailored suits and blazers to stylish career shirting. With breathable, light fabrics, you won’t struggle to keep a cool head this summer. Their collection includes chinos, denim jeans and casual jackets, available in neutral tones and flattering fits. #trenery

TAG Heuer Boutiques; Sandton City & V&A Waterfront. Also at selected fine jewellers nationwide. For further information please call 011.669.0500. www.picotandmoss.co.za

TAG HEUER CARRERA MANCHESTER UNITED SPECIAL EDITION TAG Heuer is now proudly keeping the time for Manchester United, one of the world’s most legendary football clubs. The aptly nicknamed Red Devils never crack under pressure, as evidenced by a record 20 league titles.