Ygfdsefdgg

JUNE 2019

Train Like An MMA Fighter

REINVENT YOUR CAREER THE

STRENGTH ISSUE HOW TO POWER UP YOUR...

MUSCLE MIND JOB RIDE LUNCH 06260

9 771027 687000

R60.00 (VAT INCL) Namibia: N$60.00 Other countries: R62.50

CRUSH W INTER! SWAP FAT FOR GAINS

YOUR SIX-PACK STARTER PACK

• Recruit The Latest Moves • Carve Your Core With Carbs • Ditch The Dad Bod THE MH COVER GUY RJ BOSCH

WATCH THE BOKS PLAY

IN THE RUGBY WORLD CUP 2019™ IN JAPAN Make your dream of attending a Springbok match at the next Rugby World Cup come true.

It’s 21 September 2019 and the 79th minute of the Springboks’opening game in the RWC in Tokyo, Japan.

The Boks trail the All Blacks 15 – 20. The men in Green and Gold started the game well enough, but as usual, the All Blacks managed to come back strongly in the second half. Now the Boks have one last attacking lineout, five metres from the try line.

TOUR DATES

Etzebeth huddles with the forwards before they join the line-out, Malcolm Marx’s throw-in is on the money, and Etzebeth plucks the ball from the air. The forwards start a maul. You can hear Ross Cronjé urging the guys on from behind the maul. It’s four metres, three metres, two metres from the try line. After one last push, the maul goes to ground… The ref’s arm shoots up in the

MATCH AND STADIUM

19  23 SEPTEMBER

Pool match 1: NZ vs SA (21 September) INTERNATIONAL STADIUM YOKOHAMA

25  30 SEPTEMBER

air. Is it try and a win, or a penalty for the All Blacks?

Well, we know what we want it to be, but the point is… You can be there! In the rugby stadium in Tokyo, singing the national anthem with your hand on your heart, with a few buddies in Bok jerseys, on this special rugby tour! And you’ll be surprised how reasonable these options are…

DESTINATION

PACKAGE COST P.P. SHARING

Tokyo

rom R37 790*

Pool match 2: SA vs Africa1 CITY OF TOYOTA STADIUM

Tokyo

rom R44 250*

1  6 OCTOBER

Pool match 3: SA vs Italy SHIZUOKE

Shizuoke

rom R38 510*

5  10 OCTOBER

Pool match 4: SA vs repechage winner KOBE MISAKI STADIUM

Kobe

From R36 070

16  21 OCTOBER

uarter finals 2 & 4 TOKYO STADIUM

Tokyo

rom 42 740

17  28 OCTOBER

uarter finals 2 & 4 semi-finals 1 & 2 TOKYO STADIUM & INTERNATIONAL STADIUM YOKOHAMA

Tokyo

rom R80 350*

23  28 OCTOBER

emi-finals 1 & 2 INTERNATIONAL STADIUM YOKOHAMA

Tokyo

rom R49 610*

23 OCTOBER  3 NOVEMBER

Semi-finals 1 & 2 plus bronze final & the final TOKYO STADIUM & INTERNATIONAL STADIUM YOKOHAMA

Tokyo

rom R81 000*

29 OCTOBER  3 NOVEMBER

Bronze final & the final TOKYO STADIUM & INTERNATIONAL STADIUM YOKOHAMA

Tokyo

rom R54 920*

I’M INTERESTED!

To book, e-mail the booking code mhrwc1 to media24@sarugbytravel.com or SMS the code to 44155 and we’ll contact you.

Need a Break?

BOOK YOUR 2019 Adventure NOW! Men’s Health readers get 10% off

8 Days From R 10 710*

Sail Kayak Croatia

Cruise around breath-taking coastlines, visit medieval towns from Game of Thrones, eat the freshest, tastiest seafood and drink award-winning regional wines, and jump into the warm, turquoise waters. You deserve a break? This is it.

9 Days From R 12 932*

inCambodia Explore spectacular flooded forests and ancient temple ruins, kayak the Mekong river and spend time with the Irrawaddy dolphins, jump on a mountain bike and ride through the some of the most scenic countryside in the world, and sample the spicey, fragrant local food. This must be your next adventure.

7 Days From R 17 980*

Surf InBali

Steer past the tourist traps and commercial hype, and take your surfboard (and a bunch of mates) to some of the best waves in the world. Drink the local beers, try the local cuisine, and start making memories in one of the best adventures you’ll ever take. Period.

*price dependant on time of year booked till 30 June 2019. Only Surf Bali price includes flights

Phone: 0873 515224 / Email: MH@flightsite.co.za Booking code to get the discount: menshealth To see full itineraries – visit MH.co.za/MHEscapes

CONTENTS MEN’S HEALTH JUNE 2019

COVER STORIES & FEATURES CRUSH WINTER Swap fat for gains!

42 YOUR SIX-PACK STARTER PACK Recruit the latest moves.

45 DITCH THE DAD BOD ...And become a fit father.

52 CARVE YOUR CORE WITH CARBS A man, a pan, a plan.

68 REBOOT YOUR CAREER The rules of reinvention.

78 DEPARTURES Hop over to Mauritius.

91 LEAPS OF FAITH Drop into the competition.

96 MH PLAN FOR SMARTER EATING Eat smarter to eat better.

102 TAKE THE LEAD Part sport, part art.

110

P.32

TRAIN LIKE AN MMA FIGHTER The gentle art of choking.

118 TO HELL AND BACK The Nic Ingel story.

124

PHOTOGRAPHY: BYRON KEULEMANS

RISE TO THE CHALLENGE ...with Cover Guy RJ Bosch

CONTENTS

OVER & OUT Quality outerwear is your sartorial armour this winter.

WEIGHT LOSSS

WEALTHH

A DISGUSTING, WEIRD, AND INSPIRING STORY It’ll change the way you eat & exercise.

54

THE START-UP PROJECT Never trust a skinny chef.

74

ST YLE INVESTMENT Hot on the heels…

57 MAKEOVER From too bad to cool dad.

64 WIPE THE STRESS OFF YOUR FACE Undo the damage anxiety wreaks on your skin.

65

FOOD

UPFRONT MAN OF ACTION Redefine fitness with SA fast bowler Kagiso Rabada.

8 ED’S LETTER Parting advice: twelve lessons for twelve years.

10 GAME PLAN Strike a pose, run a mile, or crack open a cold one.

14 6

BETTER MAN AGAINST THE WALL Nabeel Petersen is spreading positivity, one artwork at a time.

16 WHAT HAPPENS WHEN... ... I have a panic attack?

20 THE CUT The best gear to hit MH HQ. 22

MH.CO.ZA/ June 2019

DRIVE Our four favourite dad drives.

24 COOL DAD Transform the way you look at your kids.

26 GEAR Your top-corner soccer training kit.

28 ASK THE CLIMBER Raise the bar and climb to the top.

30

FITNESS A FATHER’S GUIDE TO FITNESS Fight flab, have fun.

38 HOW I GOT MY BODY Become the strongest.

44 TRAIN SLOW FOR FASTER GROWTH Training tweaks.

50 THE MH FINISHER The powerofthree.

51

THE HEALTH SNOB’S GUIDE TO... ...rice, the ultimate starch.

66 VERSUS Salt vs. pepper.

69

RELATIONSHIPS MEN ARE FROM WESTEROS, WOMEN ARE FROM ESSOS Relationship strategies inspired by GOT. 70 GIRL NEXT DOOR “CBD in our sex life – yea or nay?”

72

WEALTH REPORT Stand up for success.

81

HEALTH ARE YOU HITTING YOUR #DADGOALS? The job you’re underqualified for.

82 WHY YOUR TECH NEEDS A REST Do it without having nightmares.

86 YOUR HEART’S BEST FRIEND The cure? A canine companion.

88 SURVIVE THE BATTLE OF THE BUGS Steer clear of enemy turf.

89

On the Cover COVER GUY

RJ Bosch

PHOTOGRAPHER

Byron Keulemans

On the cover: Thom Evans wears Under Armour shorts. Photography: Byron Keulemans (fashion)

P.58

GO BOLDLY MEANS: “TAKING A CHANCE, DOING SOMETHING NO ONE’S EVER DONE BEFORE”

MAN OF

ACTION

REDEFINE FITNESS. South African cricketer Kagiso Rabada has been training hard and keeping fit ahead of the Cricket World Cup starting on 30 May. But his approach to fitness is different: he doesn’t believe you always have to kill yourself in the gym to achieve it. “Fitness is a lot of things. It’s playing a game of football, running around playing a game of touch, or climbing on a jungle gym. Taking a walk – going on a walk around the city, to the park, or running around with your dog; all of that is fitness, so that’s what I like to do,” he says. “I play football with my brother in the back yard.” Looking for ways to keep fit outside of the gym this winter? Check out page 38.

COLOMBO, SRI LANKA

PHOTOGRAPH GALLO IMAGES/REUTERS

“Fitness training [might] help you get more power out of your legs, to bowl for longer or to hit the ball further; but skill is about trying to do a particular movement, or having a focus on something in particular. Fitness gives you the extra edge, the extra one per cent on top of that skill – it’s a deadly combo.”

– KAGISO RABADA, SOUTH AFRICAN FAST BOWLER

LETTER FROM THE

EDITOR

Man, What A Ride.

MY LAST ED’S LETTER HAS BEEN THE TOUGHEST ONE TO WRITE. HERE’S TO STRONG MEMORIES, AND STRONGER ONES TO COME.

Twitter

@arthurjonessa

MH.CO.ZA/ June 2019

It’s been a ride, and I wouldn’t change a thing. Thanks for the memories.

Instagram

@arthurjonessa

Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA 10

formed in a minute. Plan in decades. Think in years. Work in months. Live in days.” – Nic Haralambous 5. ...But don’t hesitate. Make the decision, take the shot, hit the button – or else, someone else will. And once you’ve decided, go all in. “A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance.” – Hunter S. Thompson 6. Time and health trump money. While you can make more of the last and improve the second, the first one is irreplaceable. You’ll never regret not having enough couch and TV time, or not earning enough bonuses and overtime; but you will regret not having more adventures with loved ones.

7. Spend inwardly. Forget property and cryptocurrency; this offers the best return.“Investinasmuchofyourselfasyoucan;youareyourownbiggestasset by far. A good place to start? Your public speaking skills.” – Warren Buffett 8 & 9. Make the mistakes and ask the stupid questions. But learn from them. You’ll adapt and improve at light speed, and you’ll be stronger for it.

10. The best memories come from being uncomfortable. One of the best parts of this job: getting to experience things that are different and sometimes scary. Getting knocked out in a boxing match, diving with sharks, riding rapids, running ultramarathons – all indelible, life-changing lessons.

11. Never stop learning. Journalism, like many other industries, is evolving and changing. One-trick ponies are an endangered species. Keep adding skills to your quiver, and stay relevant. The only way: see points 8&9.

12. Celebrate the wins along the way. It’s not just about the destination.

ARTHUR JONES EDITOR

IMAGES SUPPLIED

It’s been a relationship for 12 years of my life, and with the exception of my wife, I couldn’t have asked for a better partner. It’s been an older brother, personal trainer, financial advisor, therapist, career coach and more. And what a ride it’s been: our team has created everything from award-winning stories and digital training plans through to TV ads, MH playing cards, and – most importantly – an army of men who want more out of their lives. Men’s Health has made me healthier, fitter, stronger, and happier. I know I have a long way to go, but it’s made me want to be a better man; and I’ve no doubt it’ll keep on helping other men, too, especially with the talented Rob Cilliers at the helm of the amazing team behindthe masthead.Asafinalliteraryhigh-five–inatypicalMHlistformat–hereare 12 of the best lessons I’ve learnt from MH and the men we’ve featured: 1. Ask tougher questions of yourself. Hold yourself to a higher standard. It’s not so much about outside approval or praise from peers; if you hold yourself to a tough goal in work or training, and you achieve it, your self-esteem is rewarded, and it’s better than any outside praise.

2. When you can, cancel the big meetings. They’re not ideal, in general.

Conversely, one-on-one time is almost always beneficial. Focus your balance on less of the former, and more of the latter – it’s better for your team.

3. Listen. Shut up. And then listen some more. The forced, sometimes uncomfortable silence is when the truth is squeezed out. Or the best quote, the most beneficial advice, or the most powerful story.

4. Don’t be impatient... My biggest weakness (or at least, one of my bigger ones). Best advice I’ve heard: “Nothing worth doing is worth doing quickly.

Nothing worth building is worth building in a rush. Nothing of value is

WE MAKE BETTER MEN Arthur Jones EDITOR

ROBERT CILLIERS Creative Director NADIM NYKER Digital Editor KIRSTEN CURTIS Contributing Editor MEGAN FLEMMIT Multimedia Journalist DAVE BUCHANAN Copy Editor KELLEIGH KOREVAAR Features Writer THAAQIB DANIELS Content Producer

EXPERTS AND ADVISORS

ADRIAN PENZHORN Nutrition DR DILSHAAD ASMAL Dermatology SHONA HENDRICKS Sports Science JAMIE ELKON Psychology ALBERT BUHR Stress Expert ZANE STEVENS Endocrinology ELNA RUDOLPH Sexual Health

Global Editions/ EDITORS-IN-CHIEF

DESIGN

QUASIEM GAMIET Art Director

FASHION

AZEEZ JACOBS Fashion & Grooming Editor NADIA WINDT Fashion Assistant

PHOTOGRAPHY

JAMES GARAGHTY In-House Photographer

ADMINISTRATION

AMINA ESSOP Office Administrator

USA RICHARD DORMENT Australia LUKE BENEDICTUS Bulgaria VLADIMIR KONSTANTINOV China GAO ZHEN Croatia KRESIMIR SEGO Germany MARKUS STENGLEIN Ghana GODFRED AKOTO BOAFO Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR Italy ALDO BALLERINI Kazakhstan IRINA UTESHEVA

CONTRIBUTORS

RJ BOSCH (COVER guy), Byron Keulemans (COVER photographer), Adam Nickel, Alex Bhattacharji, Allie Holloway, Baker & Bray, Bartek Wolinski, Ben Mounsey, Ben Welch, Byron Keulemans, Cassie Shortsleeve, Christian Pondella, Christine Albano, Colin Beagley, David Ellis, Eric Down, Eric Spitznagel, Flying Chilli, fersyndicate, Gallo Images, Garth Milan, Gregg Segal, Jamie Millar, Joshua St. Clair, Kaitlyn DuRoss Walker, Kieran Legg, Leo Cackett, Louee Dessent-Jackson, Louisa Parry, Lucky If Sharp, Mark Arendse, Matt Evans, Mauro Matalone, Michael Jennings, Michelle von Schlicht, Mike Garten, Naomi Piercey, Nardus Engelbrecht, Nathan Rosenkranz, Paris Gore, Paul Kita, Peter Crowther, Peter Morning, Philip Haynes, Red Bull, Ross McCammon, Rowan Fee, Tamara Vos, Ted Lane, Teri Robberts, Travis Rathbone, Tyler Comrie, Sandra Nygaard, Scarlett Wrench, Shane C Kurup, Sodavekt, Steve D’Elboux, Sun Lee. Unless previously agreed in writing, Men’s Health buys all rights to all contributions, whether image or text.

Malaysia EUGENE PHUA Netherlands RONALD JANUS Nigeria OSAGIE ALONGE Poland ANETA MARTYNOW Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia MAXIM SEMELYAK Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN

ADVERTISING SALES

DANIE NELL Business Manager: Media24 Leisure Sales 082 859 0542 danie.nell@media24.com JOHANNESBURG KYLEE ROBERTSON kylee.robertson@media24.com 076 263 9114 JEANINE KRUGER jeanine.kruger@media24.com 082 342 2299 YELANDA MITCHELL yelanda.mitchell@media24.com 074 897 576 YUMNA ROJAN yumna.rojan@media24.com 072 399 5789 LIZEL PAUW lizel.pauw@media24.com 082 876 8189 SHARLENE SMITH sharlene.smith@media24.com 083 583 1604 CAPE TOWN HANNES BURGER hannes.burger@media24.com 076 152 4605 NICK FITZELL nick.fitzell@media24.com 071 430 6311 DANIELA DI GIOVANNI daniela.digiovanni@media24.com 083 709 7040

12

MH.CO.ZA/ June 2019

DURBAN MARISKA VENTER Mariska.venter@media24.com 082 898 4376

PUBLISHING TEAM

NIKKI RUTTIMANN Publisher nikkir@media24.com FRANCOIS MALAN Commercial Head of Events: Monthlies 021 406 2376 francois.malan@media24.com GERDA ENGELBRECHT Publishing & Production Manager 021 406 2217 gerda.engelbrecht@media24.com LISE COETSEE Commerical Manager lise.coetsee@media24.com LILITHA JOHNSON Digital Campaign Coordinator lilitha.johnson@media24.com ANDILE NKOSI Brand Coordinator 021 406 2257 andile.nkosi@media24.com

CONTACT US

POST Men’s Health, PO Box 16368, Vlaeberg, 8018 TEL 021 406 2401 EMAIL tellmh@media24.com

Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN

CEO: MEDIA24

ISHMET DAVIDSON

CEO: PRINT MEDIA

RIKA SWART

GENERAL MANAGER: LIFESTYLE

MINETTE FERREIRA

GENERAL MANAGER: MONTHLIES

NERISA COETZEE

HEAD OF FINANCE: LIFESTYLE

JAMEELAH CONWAY

FINANCIAL MANAGER: LIFESTYLE

MELANIE LEEMAN

CIRCULATION

PRODUCT MANAGER Ebrahim Jeftha CIRCULATION MANAGER Riaan Weyers SUBSCRIPTION MANAGER Jenny Marinus

PRODUCTION MANAGER: MONTHLIES

KERRY NASH

REPRODUCTION Media24 Repro PRINTING Paarl Media Cape DISTRIBUTION On the Dot Copyright © 1997 Media 24 (Pty) Ltd. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or be transmitted in any form or by any means, electronic or mechanical, without prior permission by Media 24 (Pty) Ltd.

Turkey FATIH BÜYÜKBAYRAK United Kingdom TOBY WISEMAN Latin America SERGIO RODRIGUEZ ARGENTINA ARUBA

THIS PUBLICATION is a member of the Publisher Research Council. All our reader research conforms to best practice.

Our sample and survey results are audited by global experts to ensure that they provide advertisers with an accurate representation of our readers.

CHILE COLOMBIA COSTA RICA CURAÇAO DOMINICAN REPUBLIC ECUADOR EL SALVADOR GUATEMALA HONDURAS MEXICO NICARAGUA

CUSTOMER SERVICE 087 353 1300 021 065 0033

Call centre open 8am-5pm Mon-Fri

PHONE: 087 353 1300 SMS: menshealthsubs to 32511 (R1 per SMS) EMAIL: subs@media24.com ALL SUBSCRIPTION PAYMENTS TO: Men’s Health, Free Post, No CB 006, Cape Town, 8000

PANAMA PERU VENEZUELA Middle East CARLIN GERBICH BAHRAIN KUWAIT

HEARST MAGAZINES INTERNATIONAL

SIMON HORNE SVP/Managing Director Asia Pacific & Russia RICHARD BEAN Director of International Licensing and Business Development

OMAN

KIM ST. CLAIR BODDEN SVP/Editorial & Brand Director

QATAR

CHLOE O’BRIEN Deputy Brands Director

UNITED ARAB EMIRATES

SHELLEY MEEKS Executive Director, Content Services

MH WORLD WEIGHT LOSS

JUNE

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

QUESTION: Does Your Dad

Instagram

You love to work out. So why is someone you care about stuck on the couch? Here’s how to make the case for a more active life, without turning him off exercise forever.“I get this question from students all the time,” says Kathleen Martin Ginis, a professor of exercise psychology at McMaster University in Hamilton, Ontario. “Nagging never seems to work,” Ginis says. The result is often “behavioural reactance” – doing the opposite of what you want. “Nobody likes to be controlled, and that’s one way of regaining control from a person who just won’t let it go.” Find out how to persuade without nagging: MH.CO.ZA/HEALTH

Twitter

Need A Health Intervention?

FOUR

Weeks To Lose Your Dad Bod

HEALTH

Raising a family is no excuse to get soft (or get a dad bod).

Sure, you’re now in charge of shuttling your kid to soccer practice, and making sure his homework gets done each night; but there’s one more responsibility you just can’t shirk – and that’s to keep your body healthy and strong for years to come. Learn more: MH.CO.ZA/WORKOUTS

@menshealthza @MensHealthZA

Facebook

MensHealthSA

Scan this QR code and see the stories featured

ARE YOU READY TO GET RIPPED? Skip the excuses and sign up now.

www.speedshred.co.za

#DADGRAM

GETTY/GALLO IMAGES (workout), UNSPLASH.COM; Images supplied (Instagram)

Some of our favourite celeb fathers on IG.

Kevin Lerena

Tendai Mtawarira

Wayne Parnell

Faf du Plessis

@kevinlerena

@tendaimtawarira

@parnygram

@fafdup MH.CO.ZA/ June 2019 13

GAME PLAN THE MOVIE

JUNE You have 150 hours of free time this month.

Here’s what’s happening, and why it matters.

BY KIERAN LEGG

THE POSE

THE RACE 22 JUNE

DOWNWARD FACING DOG

TOY STORY 4

Buzz, Woody and their ragtag company of toys are set to return to the silver screen this June.

While the last outing saw the ensemble of plastic figurines do battle with a sinister stuffed bear (before almost melting to a gloopy death inside an incinerator), their next adventure will revolve around rescuing a runaway fork. Bonus: the utensil is having an existential crisis. This is one of those rare movies that both you and your kids will want to see. Capitalise on that.

7 JUNE

THE OTHER MOVIE: DARK PHOENIX

With the Avengers dominating the box office, it’s easy to forget the X-Men still exist. While the franchise has had its ups and downs, many of the more recent films have shown there’s still hope for superpowered mutants.

In Dark Phoenix, the X-Men must face one of their own after Jean Grey gets into a fender bender with a “mysterious cosmic force”.

Yep, we’re not sure what that means either; but the film has mutants fighting aliens – what more do you need, really?

14

MH.CO.ZA/ June 2019

9 JUNE

COMRADES MARATHON

You’ve conquered your Parkrun, set records on the treadmill, and blazed new trails chasing your runaway pooch through the bushes – now you’re hungry for a race with a bit more meat on its bones. The Comrades Marathon is a prime cut, featuring 87km of devilish tarmac designed to humble even the most seasoned runner. This year, the iconic race starts at the Durban City Hall and takes you all the way to Scottsville Racecourse in Pietermaritzburg. Entries are closed, but you could still score a last-minute substitution by visiting comrades.com.

THE GAME

THE DRINK 15 JUNE

BEER

This year, over 10 000 passionate and almost certainly inebriated ale drinkers are set to gather, mingle and sip SA’s best brews at the 7th Annual Capital Craft Beer Festival, a showcase of the country’s finest ales featuring over 40 different brewers, 200 varieties of beer, and 20 food stalls. Taking place at Pretoria’s National Botanical Gardens, it’s an opportunity to grab a pint, enjoy the scenery, grab another pint, gorge on some great food, and then maybe order a few more pints – you know, in case of emergencies. Bonus: there’s live music too, including performances by Mango Groove and Fokofpolisiekar. Head to capitalcraft.co.za to get your tickets, which start at R140.

RAGE 2

You’re a ranger roaming a Mad Max-esque landscape in the year 2185. Your job? Gun down anything that moves, obviously.

Lifting the gunplay from demon-slaying smash hit DOOM, this apocalyptic caper is a fast-paced shoot-‘em-up that arms you with an arsenal of brutal weaponry, movement abilities and supercharged “magic” skills, and then lets you loose on this planet and its unfortunate inhabitants.

PS4, PC, and XBOX ONE.

GETTY/GALLO IMAGES; IMAGE SUPPLIED

21 JUNE

Whether you’ve been working on your Bound Lotus or you've finally mastered the Firefly, 22 June is your chance to strike a pose and reap the rewards of this meditative workout.

Hundreds of people are expected to gather at the Bidvest Wanderers Stadium in Illovo for the official International Day of Yoga event. Featuring numerous outdoor yoga sessions, live music, replenishing grub and a hippy-approved assortment of yoga products to grab on your way out, you have everything you need to tap into your personal awe-inspiring moment of Zen. Visit yogaworks.co.za to snag your tickets. Bonus: the proceeds go to charity.

BETTER MAN YOUR GUIDE TO LIVING SMARTER, HEALTHIER AND HAPPIER

THE MAN NABEEL PETERSEN OCCUPATION

CONCEPTUAL ARTIST TERI ROBBERTS

Against The Wall NABEEL PETERSEN HAS BEEN A LOVER OF ART FOR HIS ENTIRE LIFE. NOW HE COLLABORATES WITH LOCAL ARTISTS, EDUCATING AND SPREADING POSITIVE MESSAGES ACROSS SOUTH AFRICA. THIS IS HOW HE MAKES AN IMPACT.

LOCATION

CAPE TOWN, SOUTH AFRICA

BY

THAAQIB DANIELS

We live in a digital world, where messages are sent from one platform to another in seconds.

These conversations can be as important as a political announcement or as simple as a selfie. But before this medium was available to the masses, people had to find other ways of getting their messages across – such as street art. Before wallposts on Facebook, there were murals painted on actual walls. And graffiti tags were doing the rounds long before hashtags on Twitter.

Although graffiti is still seen as vandalism in most countries, there are people who are finding ways to use street art to make a positive impact on society. People like Nabeel Petersen. The 36-year old Capetonian is the director of Interfer, a company that aims to uplift communities through storytelling and artistic collaboration.

“I’m a conceptual artist, and participatory facilitator,” he says. “All that means is that I love developing new tools for research and expression directly with people.

I’m a tool playing with methods that allow people to express themselves. That, and I enjoy disrupting.”

He’s also leading other community-based initiatives such as Arting Health for Impact, a project focused on mental health engagement; and Raak Wys, which is co-managed by a creative collective of local artists.

“We are more interested in having a greater impact.

Not merely using the arts as a means to an end, but as a platform for community, engagement and nation-building,” he says.

“I’ve always been interested in art and the power of expression to shift narratives and create transformation.”

The need to make an impact with art was a growing passion for Nabeel, as he grew up moving between Kensington, Factreton and Maitland.

“With AskJeeves as my search engine, I learned about international exchange programmes. I found one for Denmark, filled in the paperwork, forged my parents signature and kickstarted a new journey,” he recalls.

At 16, he managed to score a scholarship for a year of schooling in Denmark. It was there that he met other inspiring youth with the same desire – to learn more, and be more through music and drama.

MH.CO.ZA/ June 2019

17

Nabeel enjoys dabbling in the arts, but doesn’t consider himself an artist.

When he returned to South African shores, he continued his mission of delivering messages through art. “I started university and joined a drama society. We provided theatre & improvisation workshops to different schools. I challenged myself to work with younger kids from Matroosfontein.”

Over the years that followed, Nabeel kept travelling, and learning how he could use his ideas to form ways that allow people to talk, share ideas and express themselves. He studied in Amsterdam, did research in Italy and developed projects between Sweden and South Africa. Now with multiple postgraduate degrees in social anthropology, and as one of two Africans to receive the first Wellcome Trust International Public Engagement Fellowship, Nabeel is doing what he loves.

18

MH.CO.ZA/ June 2019

“My work right now is about developing projects in which community residents, scientists and artists work together on projects by sharing knowledge and direction, with equal standing. I believe this approach has the capacity to shift community naratives, public health concerns and global health.”

POSITIVE DISRUPTIONS The conceptual artist has been working on creating participatory festivals and using graffiti as a tool for engagement, as well as capturing stories digitally. He started his company, Interfer, as a vehicle to legitimise the work he was doing and maintain the social impact that his projects have had on local communities. “Interfer also develops digital stories, participatory videos, murals and other different methods that could

possibly amplify citizens’ voices.”

He’s also the South African lead for Arting Health for Impact (AHI), a prototype project he created with Abraham Mamela of Botswana and Dr Sarah Iqbal of India, with the aim of using the arts to increase mental health engagement in each of their countries. “We also co-designed a festival for the youth, where the youth were allowed to make the key decisions around the design of the festival. We’re looking at extending this project, but we are in need of funds.

“The idea of AHI was to co-design and share stories. This was an incredible project that allowed each country to determine their own thematic focus and the operationality of the project.”

The most recent of Nabeel’s projects, Raak Wys (“become wise”, in Afrikaans), is an inclusive movement to rehabilitate public, social, and recreational spaces with participatory murals and storytelling, at no cost to the spaces themselves.

“It started over a conversation with street artist Fok (@fok_alles), while painting a local orphanage. We decided to put out a call for public spaces in need of beautifying, with narratives from each particular community,” he says.

ROLE MODELS

Part of the Phillippi Business Hub, now more vibrant and colourful.

“I’ve always been interested in art and the power of expression to shift narratives and create transformation.”

THE CONCRETE CANVAS Raak Wys was contacted by the Phillippi Village Business Hub to create a mural along a wall that separated the village from the neighbouring community, Siyanga.

“The wall was massive, but beautiful.”

Nabeel and his crew planned an inclusive process that involved community residents, youth, tenants and management, in order to develop the storyline, build relationships and paint together. With this combined effort, they finished the 250m work of art.

“We got the job working with an incredible team. The workshop energy was magic, everyone participated,” he says proudly.

The mural captures the story of Thembi, a character who became the personification of Phillippi. It also shows the potential for development in the Siyangena area, and the aspirations of Thembi and her residents.

“The mural ends with young people running

into space, suggesting that the story hasn’t ended and will go on,” he goes on.

The artists who volunteer their time and creativity to this movement have unique styles and approaches to their craft, but they come together to create stunning visual pieces that everyone can appreciate. “I’ve worked with quite a few dope local artists.

All of them are phenomenal in their own right. I’ve learned so much from every single person. They’re legends.”

Because it’s an interactive project, Nabeel and the artists collaborate with and involve the community as much as possible.

“We want people to feel a sense of ownership, pride and accountability in the works and stories they’ve created with us,” he explains.

The kids involved in these projects are given new role models in life, as well as first-hand experience in making a positive impact in their communities. This is one of the main goals Nabeel strives for, and it’s what keeps him motivated.

“I’m inspired by the people around me, the people I work with, and every person who chooses to share their story with me.

Especially my parents, Mogamat and Soraya Petersen, who have shown me that one can be successful by persevering, despite the circumstances.

“Not too long ago, a 10-year old boy asked me if he could spray paint on his T-shirt.

I immediately said, ‘Not if your mother is gonna walk around the corner and moer me tomorrow. Plus, your T-shirt looks lekker.’

He then grabbed the can, and painted ‘No Touch’ on his top. He said, ‘Too many kids and women are abused. Now if people see my shirt, they’ll know it’s time to stop.’

These are my role models.”

Nabeel plans to develop more youthbased projects, such as teenage adolescent advisory groups, and even getting into creating participatory comics, as well as music production.

“I think art makes learning fun, challenging, provocative, entertaining and new.

We need to accept our creativity, and working with others.”

Interfer and Raak Wys have set a goal for 2019 of upgrading or beautifying 20 spaces just like the Philippi wall. But they do require funding: if you would like to support this movement or any of the projects mentioned, please contact Nabeel for more information on how you can help.

Find out more about Interfer on Instagram: @in_ter_fer

MH.CO.ZA/ June 2019 19

BODY SCIENCE

WHAT HAPPENS WHEN

ONLY ONE IN 20 OF US WILL HAVE A FULLSCALE ATTACK – BUT WE’RE ALL FAMILIAR WITH THE SYMPTOMS. MH BREAKS DOWN THE BREAKDOWN.

3. Simple Solutions

Overthinking a situation – imagining your boss’s reaction to that missed deadline, for example – will only heighten your anxiety. A US study found that refocusing the mind on simple tasks can calm you down. The solution can be as mundane as counting the number of tiles on your office ceiling until your heart rate falls and the panic passes.

1. Red Alert

4. Flight, Not Fight

2. Warning Signals

5. Cool Running

A panic attack occurs when the mind makes a powerfully negative interpretation of normal events. An impossible deadline, say, can cause your hypothalamus to overreact. When that email from your boss pings into your inbox, the brain region activates your pituitary and adrenal glands, causing stress hormones adrenalin and cortisol to flood into your system. This triggers the “fight or flight” response.

The sudden surge of stress hormones induces shortness of breath, increased heart rate, trembling, palpitations, and a redirection of blood to specific muscles and organs that can help you overcome a threat. It’s an evolutionary response, designed to maximise your chances of survival – but it can also make your minor office crisis feel like a matter of life and death. Try to remember that it’s not.

20 MH.CO.ZA/ June 2019

Adrenalin has a half-life of three minutes, which means the initial panic will pass quickly. Cortisol, however, sticks around for longer, so it can take two hours for your more chronic feelings of stress to subside. Bear in mind that your hypothalamus stays agitated – it’ll keep ordering the release of these hormones*. So remove yourself from the situation: leave your desk for a five-minute break.

In severe cases, doctors may prescribe anti-anxiety drugs along with beta blockers to address heart-rate increases and chest pains. But the best lifestyle prescriptions are these Men’s Health allstars: omega-3 fatty acids in oily fish significantly inhibit adrenal activation elicited by mental stress**, the B-vitamins in steak slash cortisol levels†, and a lunchtime run produces painkilling, mood-boosting endorphins, while making use of the extra adrenalin.

GETTY/GALLO IMAGES; *PSYCHOSOMATIC MEDICINE; **DIABETES AND METABOLISM; †NUTRIENTS

I Have a Panic Attack?

GEAR

THE BEST GEAR TO HIT MH HQ THIS MONTH

ASICS METARIDE

Unlike those gymbro memes, we believe in cardio. Hell, we even enjoy it (most of it). That's why, when we were offered the chance to review these stateof-the-art speed slippers from the hallowed Japanese running brand, we jumped at it.

Bottom line: we're impressed.

At first we were slightly sceptical of the pronouced red 'rocker'-shaped outsole (and the hefty price tag), but their engineers spent over two years on the tech behind it – and most importantly, on the tarmac we found it to have plenty of rebound and support, but it still feels incredibly light (around 340g). There are plenty of great road races in the next few months, and we consider this one of the greatest weapons in our arsenal in the dadbod battle. Invest in a pair, and join us in fighting the good fight.

R3 500, totalsports.co.za

DARLING BREW SLOW BEER KEG

22 MH.CO.ZA/ June 2019

Gifts don't need to be fancy or expensive, or to last forever. Case in point: this 5-litre keg of local liquid greatness from one of our favourite brewers.

Consider it the ultimate party starter – all you need to add are friends, glasses, and a decent soundtrack. (Just as a side note, the pouring needs a little finesse.

And watch out for air bubbles.) To hell with socks and ties – this is what a dad really wants. R299, yuppiechef.co.za

Multi-tools and pocket knives are fantastic; but in general they're still pretty bulky, and not something you can keep in your wallet. Until now: this credit-card-shaped tool is lightweight (13g), thin, and made of 420-series surgical-grade stainless steel – and it'll turn you from palooka into MacGyver in no time. Just switch the safety clasp, unfold the blade, and then wrap the corners over for a safer, easier grip.

That blade is so sharp, it'll cut through a safety belt. Smart. And cheap, too.

R299, capeunionmart.co.za

ACTV SILICONE RINGS

Metal rings are tough and relatively cheap, but they can get in the way w of your barbell work and bar exerccises. If you choose a steel like titanium m, make sure you don't injure that ring finger; f because if it starts swelling, it'ss tricky to cut through that metal. We have h a simpler solution – instead of taking off your ring to train, just invest in n a set of these cheap medical-grade silicone rings. They're hypoallergenic, nonn toxic, flexible, and durable.

R199, actv.co.za

IMAGES SUPPLIED

STAFF CHOICE

IAIN SINCLAIR CARDSHARP

D A R LI N G B R E W SLOW BEER LAGER KEG

19995

39995

99995 159995

249995 RCS Card accepted at Musica stores AVAILABLE AT SELECTED STORES.

NEED HELP? CONTACT OUR FRIENDLY CALL CENTRE ON 0860 254 257. MONDAYS TO FRIDAYS 08:00 - 17:30, SATURDAYS 08:00 - 13:00.

STOCK AVAILABILITY SUBJECT TO CHANGE. ALL PRICES INCLUSIVE OF VAT AND CORRECT AT TIME OF GOING TO PRESS. ERRORS AND OMISSIONS EXCLUDED. OFFERS VALID WHILE STOCKS LAST. NO CLUBCARD POINTS EARNED ON GIFT CARD PURCHASES.

99995

Driven ByDad JUST BECAUSE YOU'RE A FATHER, IT DOESN'T MEAN YOUR RIDE SHOULD BE A BORING MINIVAN. HERE ARE OUR FOUR FAVOURITE DAD DRIVES. / BY ARTHUR JONES AND ROB CILLIERS

The SuperSUV with Style For The Modern Family Man: AUDI Q8

Engine: 3-litre, turbocharged V6 petrol Power: 250kW, 500Nm South Africa has become an SUV-saturated country; and to be fair, there are plenty of excellent options for your money. But there are very few that crush all the categories: off-road ability, space, driving feel, comfort, and level of tech wizadry. Oh, and it also needs to look good – no 24 MH.CO.ZA/ June 2019

one wants a bland soccer-dad people-mover.

This striking Q8 with its coupé looks and aggressive stance is the opposite of bland. The sharp angles and sleek lines are paired with an astoundingly good, goosebump-inducing engine (with some added hybrid tech) that's the same as in the RS4 and RS5, and with the typical high-quality Audi standard of interior. This superSUV ticks more boxes than a deliveryman, and it offers something that's priceless in this market: it's unique. This SUV looks like it's been plucked from the future, Marty McFly style, and

it drives like it too. It's a stylish harbinger of Audi things to come.

If you're the kind of guy who wants it all – space for family and sports gear, but also performance and high-end tech benefits (that tricked-out haptic touchscreen interior is special) – then this should be your next ride. You can lift the frame to tackle trickier off-road challenges, and it handles farm roads and jeep track – but where it truly dominates is on tarmac, and that's where it will spend most of its time.

From R1 388 000, audi.co.za

The Bigger, Better Bakkie Beast

For The Adventurous Dad: FORD RANGER WILDTRAK 4X4

Engine: 2-litre, bi-turbo 4-cylinder diesel Power: 157kW, 500Nm No dad-drives list is complete without a bakkie, and while the competition is always tight, the new Ranger makes it to the top because it has some really smart additions and tweaks to an already potent formula.

The new, more powerful 2-litre bi-turbo engine is the same as the one going into the new Ford Raptor (launching later this year), and it offers more punch while sipping less – our kind of bargain, in these economic times. This is paired with a slick 10-speed auto gearbox and smarter suspension, so even though this is still a bakkie, it drives a whole lot better on the road than traditional trucks.

The new Ranger also comes with improved safety and tech benefits (and a host of abbreviations, like ESC, HSA, HSC, trailer sway control and more), and the interior has been refined to provide more luxury and comfort on any surface.

Bottom line - the updated Ranger model line (built here, in PE) offers plenty of options for your needs, and they've improved on the shortcomings of previous iterations. The 4x4 Wildtrak is the top of the range, but there are some really strong options on the cheaper side of the line-up.

From R678 200, ford.co.za

The Hot Hatch With Class & Form

For the Dad Who Wants Bang For His Buck: VOLKSWAGEN GOLF GTI

Engine: 2-litre, turbo 4-cylinder petrol Power: 169kW, 350Nm If you're a hot-hatch aficionado (and we hope you are), then you're probably asking: what about the new Golf R? Or the Renault Mégane RS Cup? Honda Civic Type R? Glad you asked. Yes, those are brilliant cars; and yes, the Golf GTI is not new by any means (the new Golf range should land later this year) – but does any one of them come close to being as good an allrounder as this motoring Jacques Kallis equivalent? The answer would be an emphatic no. With some vrrpah for added effect.

The GTi has been a category leader for a long time; and with each successive update it has just got better, with subtle nips, tucks and added extras. While we were tempted to choose a newer car here (the

The Businessman's Muscle Car For The CEO Dad Who Has It All: BMW M850I

Engine: 4.4-litre, twin-turbo V8 petrol Power: 390kW, 750Nm America might have made muscle cars famous, but it’s the Germans who perfected them. Don’t get me wrong; there’s still plenty of pleasure to be gained from the brawny local Mustang and its overseas-only peers (Chargers, Corvettes and Challengers), but if you want real driving pleasure in anything beyond a straight line – it 's ze Chermans who lead the way.

This long, menacing brute of a car has plenty of muscle, making it capable of a blistering zero to 100kph in 3.7 seconds. So it doesn’t matter which car-badge cult you proudly follow – that’s quick by any standards, especially considering the heft of this imposing saloon. The torque is available from only 1 800rpm, so the BM's ability to accelerate is astounding. The engine is a mechanical masterpiece, and along with the

other three cars we mentioned are brand new), this is a proven package – and it's pretty much unbeatable. It can be driven fast and with great gusto (0 to 100 in 6.4 seconds) thanks to a brilliant engine, early torque delivery and impressive handling and grip, but it can also be tamely navigated through dad duties and family trips.

It has plenty of rear-seat and boot space (more than most SUVs), and it's very safe.

Overall the build quality is fantastic; but it's in the interior that it shines, and the level of standard tech and features is impressive – something VW's not always good at.

To sum up: the GTI is our pick thanks to everything it offers, and the price tag attached to it. Yes, you could get the Golf R or the Clubsport S; but for us, the GTi is the perfect Goldilocks mix of performance, practicality and pedigree. From R565 800, vw.co.za

typical Beemer driving dynamism and steering feel, it offers a real driver’s experience. It's built to be both a grand cruiser and a sports car with performance benefits. It has smart aerodynamic tweaks and high-tech suspension and steering sorcery, which combine to make this hefty car seem agile and light-footed – even though it weighs 1.9 tonnes – and keeps the power sent to the right wheels at the right time (hear that, American muscle?).

This takes the typical driver’s focus BMW prides itself on and turns the dial up to 10, but still keeps a firm hand on style and sophistication.

While it’s not fair to call this stunner a ‘sleeper’ car, there is something to be said for its subtle looks.

There are plenty of gadgets to satisfy even the most tech-savvy driver; but it was disappointing to see that some of the better features were costly options (for example, the excellent laser lights are not standard), given the price tag. If this model is so stupendously quick, it’s scary to think what the full-fat M8 will be capable of.

From R1 872 900, bmw.co.za MH.CO.ZA/ June 2019 25

COOL DAD

Look Like a Dad AFTER BEING ACCUSED OF BEING A JOYLESS PARENT, ROSS MCCAMMON TRANSFORMED THE WAY HE LOOKS AT HIS KIDS – LITERALLY.

The first warning sign was when one of my six-year-old son’s friends compared me to Captain von Trapp. He was watching The Sound of Music with his parents one evening and Christopher Plummer appeared on the screen for the first time as “the Captain”, glaring at his happy children, blowing that stupid whistle, and looking generally like a miserable brute, and my son’s friend said, “Hey, Dad. It’s Ross!”

My wife and I and the kid’s parents had a good laugh about it over dinner when the anecdote was relayed to us. Ha, Captain von Trapp. Because of the look! (Do the look, honey!)

The look is that tight expression that we do when our kids are “misbehaving” in public – at a birthday party, say. You don’t want to yell. No, that would only call attention, so you laser-beam what you think is a discreet look that harnesses the expressive power of your eyes and your mouth, compressing them into one pinched, terrifying mega-feature that says... I am not happy, and I want you, a small child, to telepathically feel the 26 MH.CO.ZA/ June 2019

brunt of my misery and displeasure. I will silently destroy your misbehaviour.

It took being compared to a notorious movie jerk for me to begin understanding the effect I might be having on my son.

That planted the seed. Over a few months I would catch myself doing the look, and feel a pang of regret – even as the look brought on the behavioural results I wanted. My wife must have sensed I was softening, because she started to point out times when I’d let my displeasure with my kids get the better of me. Around our friends, it was the look. At home, it was a stern tone of voice – an almost-yell that was somehow more emphatic than a full-on yell. I began to have a vague awareness that there might be a problem; and then earlier this year, she dropped a bomb: “You don’t want to be a joyless father.”

Joyless. Was that what I was becoming?

I didn’t grow up with my father around – my parents split when I was a few months old – so I didn’t really have a model for what a father was supposed to do. What I thought

Ross McCammon is the special projects editor of Men’s Health and author of Works Well with Others.

+

GETTY/GALLO IMAGES

COOL DAD

I missed most from my childhood was someone who would show me how to fix cars and split wood and take risks and practise discipline. I thought that my childhood was somehow deficient for not having an authoritative yet capable father around. When my son was born, I began to unconsciously adopt “manly” postures: stoicism, discipline, courage.

The problem is... if you don’t balance all that out with wackiness and fun, then those virtues will manifest as one thing: asshole.

The look I would give my son wasn’t the look of a dad but of a bully.

After this realisation, I did what any American who wants to transform his life does: I went on Amazon, typed in an incredibly specific search term (“why am I mean to my kids”), and bought the best-reviewed book. A couple of days later, Peaceful Parent, Happy Kids, by Dr. Laura Markham, arrived. I read it in two days. I marked up almost every page with notes and underlines. I texted passages to my wife. I absorbed it.

The book is not really about parenting.

It’s about being a kid. It’s about seeing life from a child’s point of view. It’s about understanding that children don’t want to misbehave. They want to figure out what the limits are. And they misbehave because certain needs aren’t being met. Now, the need might be a snack. The need might also be love and support. (Good parenting pretty much comes down to snacks and hugs.)

There are dozens of memorable lines in the book, but the one that got me was this: “Remind yourself: a child needs my love most when he least deserves it.” Well, whatever dark emotional engine makes my face twist up hasn’t been working since I read those words, which rightly emphasise the desperate need children have for parental love above anything else – especially when they’re feeling their most vulnerable. I’m a better father to my son now, not because I figured out how to be a dad but because I figured out how to be a friend.

Am I still the Captain every now and then? Sure. But it only takes a few bars of “Edelweiss” to snap me right out of it.

GEAR

LIGHTER LACE-UPS

WHETHER YOU’RE A FIVE-A-SIDE STALWART OR THE NEXT KYLIAN MBAPPÉ, THESE TRAINING TOOLS WILL HELP GIVE YOU THE EDGE OVER THE TRICKIEST OF OPPONENTS.

Leave your heavy-duty studs for the game. For midweek drills, ick a boot designed for both natural surfaces and artificial ground that won’t weigh you down. The stretch sock supports your ankles in quick turns, while the leather upper offers precise control. PUMA ONE 19.1 FG AG (R3 299, takealot.com)

FLY DOWN THE WING Add resistance to your sprint work, and you’ll be the first to the ball.

This running parachute’s quickrelease buckle means you can accelerate your speed at any stage once you’re clipped in.

SKLZ Speed Chute Resistance Sprint Trainer (R599, takealot.com)

PRECISION PLACEMENT Pinpoint accuracy will leave the keeper without a chance. Develop an eye for the goal by hanging this sheet between the posts, and firing the ball low and hard or towards the top corners to hit the targets.

Net World Sports SA 21ft x 7ft (6.4m x 2.1m) Football Goal Target Sheet (R1 249, networldsports.co.za)

THE LONG GAME Shorts are a brave move with cold tr ining nights looming. Instead, opt r a jogger that has sweat-wicking fabric, so you can stay warm, dry, a d ultimately, cool when you have d fenders on your back. Get these in black for an extra edge. ike Dri-Fit Flex Strike Football Pants R949.95, nike.com/za/)

NEW BALL, PLEASE Avoid being outmuscled in midfield by increasing your strength and staying power with this weighted ball.

Practise slams and you’ll earn yourself a rock-solid core, plus elevate your stamina, cutting your risk of fatigue in the final minutes. Rebel Fitness Rubber Slam Ball (from R145, rebelstore.co.za)

TOUCH OF CLASS

ROLL ON 3PM

T e deftest control of the ball will s e you unlock a defence. Practise r ceiving it mid-air – and keeping it glued to your feet – with this r bound net. You can even polish y ur volleys, too. Headstart R bounder Net (R999.90, s ortsmanswarehouse.co.za)

Prime yourself fo kick-off and beyond. With th e vibration settings, this roll r activates your muscles ups blood flow pre-game, t en flushes away lactic acid fterwards to slash your nex -day DOMS. Hyperice Vyper ibrating Foam Roller (R3 00, hyperice.co.za)

L SE YOUR MAN Gain an all-important ex ra yard in a packed nalty box by working pen on your feet. Sidest pping through these ru gs is harder than it lo ks, and it will train yo to find space w ere others can’t.

H adstart Agility La der (R339.90, sp rtsmanswarehouse.co.za

M .CO.ZA/ June 2019 29

GUY WISDOM

Ask The Climber

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

PEAK PERFORMANCE

When you’re 8 611m from the ground on the peak of K2, you get a bird’s-eye view of life down below.

Here are a few leadership lessons Adrian picked up on the way to the top:

When you’re staring down the barrel of a climb with a 25% death to summit rate, how do you make those odds work in your favour?

He’s a record-breaking British adventurer who’s braved and conquered the monster K2 climb in Pakistan. Now he’s penned his own book detailing the experience, entitled One Man’s Climb: A Journey of Trauma, Tragedy and Triumph on K2. Here’s his advice on raising the bar at any altitude: I spend every day behind a desk, but I know it’s not my purpose in life. How do I go about identifying my passion?

I would separate “passion” from “purpose”. Although the former feeds the latter, finding your passion is relatively easy; whereas finding your true purpose is the most difficult question anyone will have to face. That’s why 99% of us will just avoid it. And all of that becomes even more confused when you factor in the effects of social media, which has convinced us we need to attempt ‘great things’ in life for our own personal PR purposes. Finding your purpose takes hard work; it’s about reflection, awareness and developing consciousness of your mission.

Society is set up so that I’ve never had to face my fears. Is there any benefit to getting out of my comfort zone?

If you consider that life is for learning, you won’t learn much sitting in your comfort zone. Or, let me put it more starkly: in life you’re either growing or dying, and if 30 MH.CO.ZA/ June 2019

you never step out of that space, you’re dying. I’d also add that the unknown is often more frightening than the known, and that stepping into fear is a useful tool in a world that is far from certain these days.

I’m sick of lifting weights or waking up the crack of dawn to dodge traffic during my morning run. Is climbing for me?

The greatest gift of rock climbing on a crag is that you’re exposed to this new world of adventure just a few kays from home. You don’t have to go mountaineering in the Himalayas to experience it. Everyone can do it, and people who don’t shine in team sports often find a talent for climbing once they try it. Plus, it’s a workout that’s worth five weight-training sessions. When you get up there, you forget everything else going on in your life. It’s the perfect antidote to the information overload down below. Want to get started? Hit up your local climbing gym.

The K2 Climb is infamously difficult (and dangerous).

I pride myself on being self-sufficient, but sometimes I feel like it’s not possible to succeed alone. Am I taking an “L” if I start relying on the rest of the team?

Nope. Teamwork is fundamental to maximising your potential, performance and results, yet it’s paid lip service by 98% of all businesses, who naively believe that a once-ayear fun-based “teambuilding day” is enough to spark real team spirit.

Simply put: it won’t. Real teamwork requires transparency, honesty and openness. Real teamwork is an ongoing process of many models, practices, awareness, reflection, feedback, tools and techniques of communication that take years to master. Your best bet: start now.

You came back from critical failure to conquering the K2 climb the following year. How can I forge that same drive and determination?

I take two angles on this. One is very straightforward and practical: I had set a goal, I had never had a real crack at it, I had learnt from my previous failure, and I knew what it would take to make it happen next time. There is another more spiritual approach, namely that everything happens for a reason; or, as I prefer to think of it, things happen and it’s up to us to find the reason.

The latter makes you dig deep, and think about the real reasons you’re attempting this.

BE HONEST “You have to be totally honest about exactly why you’re attempting something. There’s nothing wrong about doing it for yourself.”

TRUST THE TEAM “I am a member of a team, and I rely on that team. I defer to it and sacrifice for it, because the team – not the individual – is the ultimate champion. There is no room for alpha males, egos, or testosterone in real teamwork.”

DEFINE THE RULES OF ENGAGEMENT “We have team agreements on everything from hygiene to how to air grievances to never taking anything personally. When you’re up there, every card is laid out on the table, so we have to have... a charter, if you will, to make it work.”

One Man’s Climb: A Journey of Trauma, Tragedy and Triumph on K2 will be launched from 15 July 2019. To attend the launches, please book a ticket at adrianhayes.com

IMAGES SUPPLIED

MEET ADRIAN HAYES

By having my antennas, observation, awareness and gut instinct tuned to the highest frequency and wavelength (and I mean literally on another plane). You also have to learn to eliminate distractions, and understand that sometimes confidence, strength and unchecked self-belief can be a danger rather than a positive attribute. Up there, it’s important to remember that if your mind is telling you that something just isn’t right, then it probably isn’t. Get all these components in place, and they may well save your life.

DO YOU NEED A

PHONE? DO YOU WORK IN A TRADE OR AS AN ENGINEER, A MECHANIC, FARMER, MEDIC OR FIREFIGHTER, OR ARE YOU AN ADRENALIN JUNKIE WHO SPENDS A LOT OF TIME OUTDOORS? THESE PHONES ARE FOR YOU.

We create our phones specifically for you.

Every phone release offers new functionality, real innovation we know will be valued think thermal imaging and laser measure, powerful battery, improved performance and usability.

And of course, every phone is built rugged, that’s the default.

CAT® S61

CAT® S41

CAT® S31

We are confident in how rugged your Cat phone is.

If your screen breaks accidentally in warranty, we will fix it for FREE*.

©2019 Caterpillar. All Rights Reserved. CAT, CATERPILLAR, LET’S DO THE WORK, their respective logos, “Caterpillar Yellow”, the “Power Edge” and Cat “Modern Hex” trade dress as well as corporate and product identity used herein, are trademarks of Caterpillar and may not be used without permission. www.cat.com / www.caterpillar.com Bullitt Mobile Ltd a licensee of Caterpillar Inc. All other trademarks, trade names, product names and logos are the property of their respective owners. Any rights not expressly granted herein are reserved.

www.partnermedia.co.za

catphones.co.za

#DYNARP

COVER GUY

STRENGTH Train Like A Cover Guy Get Fit As A Family Carve Your Core

Rise to the Challenge COVER GUY RJ BOSCH IS DETERMINED TO MAKE THE MOST OF HIS LIFE. TO DO THIS, HE FOCUSES ON STAYING IN SHAPE AND FOLLOWING THE GUIDANCE OF HIS FATHER. LEARN FROM HIM. / BY MEGAN FLEMMIT

32 MH.CO.ZA/ June 2019

RJ BOSCH

RJ Bosch has never been someone who settles for mediocrity: the Eastern Cape native is always looking for ways to challenge himself. He finds that constantly challenging himself allows him to grow in everything he does.

RJ was 17 when he first started working out. He participated in athletics and rugby at school. Wanting to be a better athlete is what drove him to exercise. Soon, working out was more than a way for him to improve his fitness for sport – it became part of his lifestyle. “It helped me refocus and clear my mind after a busy day. The feeling of challenging myself and seeing results was rewarding.”

When he first started working out, RJ followed a bodybuilding type of programme.

He thought that weight training would work best for his goals. Throughout his years of training he contemplated entering bodybuilding competitions, but was always hesitant to step out onto the stage. Last year two of his friends convinced him to compete in a PCA show in Port Elizabeth. Since his goal for the year was to step out of his comfort zone, competing seemed like the perfect way for him to achieve this. His brave decision to leave the safety of his comfort zone paid off. He was rewarded by placing 3rd in the muscle model category.

“It was a really tough process,” he says.

“It required a lot of dedication and self-discipline. But reflecting on the journey, I’m proud – not only of placing third, but mostly of being mentally strong, trusting the process and staying committed to the goal.”

Throughout this journey he had the support of his friends and family, something he remains grateful for.

Although RJ still includes bodybuilding in his training, his focus has changed. No longer satisfied with just aesthetic rewards, he wants his training to be functional. “I became more interested in CrossFit, so I incorporated functional training methods with the weight training. I like how CrossFit challenges me with every workout.

The improvement and progress are endless.” It helps that the community is uplifting. They give him that extra push when things get tough.

AG E

26

HEIGHT

180cm

WEIGHT

92kg

I N STAG R A M

@rjbosch1

PHOTOGRAPHS: BYRON KEULEMANS MH.CO.ZA/ June 2019 33

COVER GUY

ALL IN A DAY’S WORK Depending on his work schedule, RJ pushes himself to train twice a day – before work at 5am and after work at 6pm. “Training in the morning keeps me focused during the day, while training in the evening helps me clear my mind,” he explains. In the morning he trains at a conventional gym, where he can focus on specific muscle groups. He works according to a three-day split so he can train specific muscles twice a week. His days are split into chest and shoulders, back and biceps, and then legs. In the evening he trains at The Grind, a strength and conditioning training facility.

But the 26-year-old isn’t all work and no play. On rest days he spends time lazing at the beach, snorkelling, or hiking up Lady’s Slipper, near Port Elizabeth. The same applies to his meals. While RJ believes fervently in fuelling his body for the day’s activities, he also believes in treating himself occasionally. “I eat clean most of the time; but I have a really sweet tooth, and sometimes indulge in caramel macademia cheesecake, chocolate brownies and speckled eggs,” he admits.

The dedication RJ gives to his training translates to all areas of his life. The 26-year-old has always been interested in how things are put together; the detailed structure of how things work. It’s what led him to become an architectural technologist. He first became interested in the technical aspect of architecture at school, in his technical drawing class. Architectural design appealed to his creative side, and his passion for the field grew from there.

After years of studying and putting in the hours, he qualified as an architectural technologist – a moment he remembers with joy. The thought of being able to pursue something he’s passionate about and that keeps him challenged fills him gratitude.

What does he love most about the field?

Everything. “Starting from the concept design phase, to resolving technical detailing and on-site issues throughout the project, and lastly, taking a step back to see the end results – it’s always so satisfying,” he explains.

SAGE ADVICE RJ’s desire to work hard regardless of the task at hand is a lesson he learnt from his father. “Till this day, he still works hard and takes pride in what he’s doing. He always 34 MH.CO.ZA/ June 2019

“Training helped me refocus and clear my mind after a busy day.” puts his family first, no matter what the circumstances.” His father’s work ethic and life skills are not the only things RJ admires about his old man; he also appreciates the way his father treats his mother and sister with love, care and respect.

Throughout RJ’s life, his father has always been there to support him. When life threw him a curveball, whether it was a sports injury, a break-up or even just a bad

decision he’d made, his father was there to get him through it. The architectural technologist thinks of him as not just a father, but as a friend, too. “He’s my best friend. I can talk to him about anything, and always rely on him,” he explains. The pair share a love for the outdoors and hunting.

One of RJ’s favourite ways to unwind is sharing a beer with his father around the fire and talking about the day’s activities.

Over time he’s learnt to always listen to the advice his dad doles out. “When you get advice from your dad at a young age, you always think you know better; but you always end up thinking, “I should’ve listened to my dad!” he explains. When RJ

got into trouble, there were always consequences to his actions, but his dad treated him with fairness. “He’s a great role model, a great example of how a father should be to his son in life. I’m grateful for the way he has raised me and the lessons he’s taught me. He has moulded me into the man I am today and for that I will always be truly greatful.”

And that man is someone who is humble, and who always shows up for others, whether just to listen to their problems or to help raise funds for a good cause. In previous years RJ has raised mon-

Train Like A Bosch

Make the most of your training by following one of RJ’s training plans.

For this workout he uses the ViPR. “It’s a great piece of equipment for a full-body workout. You can train all your muscle groups in a short space of time,” he explains. You can do the following workout whether you’re at home, at the gym, or even on holiday.

1. First minute: Hang cleans

Stand with your feet hip-width apart, holding the ViPR with a neutral grip in front of your thighs.

Assume a hinge position with your knees slightly bent but not locked.

Maintain a flat back, and keep your head up. This is the starting position. Drive your heels to explode upwards, using the momentum to help pull the ViPR to chest height and catch it high on your shoulders. Pause for a second, and lower back to the starting position.

2. Second minute: Push Press

Stand with your feet shoulder-width apart. Hold the ViPR with a neutral grip in a front rack position. Drop down into a shallow squat. Press up through your heels while driving the ViPR above your head until your arms are straight. Lower the bar down to your chest.

B

WO R KO U T ST R U CT U R E : E V E RY M I N U T E O N T H E M I N U T E FO R 1 2 M I N U T ES.

job at an architectural product company, as a design manager, and I’m excited to grow and excel in my new position,” he says.

When it comes to his fitness, he’s continuing to find ways to challenge himself. This year those challenges include entering a few CrossFit competitions, the first of which is the Eastern Cape CrossFit Championships this month. If past form holds true, RJ is going to crush that challenge too.

Take a lesson from the man on our cover, and find what challenges you.

ey for the Movember movement. “Cancer is a reality that almost every household has to deal with in one way or another. We all know of someone who’s been affected in some way.” That’s why RJ didn’t hesitate to grow his mo while assisting in raising awareness and funds.

RJ continues to be thankful for the opportunities that life has blessed him with.

Acknowledging the privileges he’s had, he vows to make the most of these opportunities. For now, he’s focusing on his career and fitness journeys. “I have just started my new

R

G OU

HT TO YOU B

Y

s cl e

br

Mu

and 1

#1 ED B I R C PRES relax a n

t

3. Third Minute: Front Rack with Lateral Lunge

Stand with your feet shoulder-width apart, holding the ViPR with a neutral grip in front of your thighs. Drive the ViPR upwards so it lands on your chest. Holding the ViPR in front of your chest, shift your weight to one leg and push your hips back as you lower your body as far as you can, keeping your other leg straight and your foot flat on the floor. Go back to centre. Alternate sides.

FOR WHEN YOU THOUGHT IT WAS A GOOD IDEA AT THE TIME...

Benzydamine Hydrochloride

@ HOME @ WORK @ PLAY NOT ALL MINOR MUSCLE INJURIES REQUIRE A DOCTOR’S VISIT.2 A TOPICAL, TRIPLE ACTING, ANTI-INFLAMMATORY GEL AVAILABLE OVER THE COUNTER2,3 Speak to your Pharmacist or Healthcare Provider about an effective, on-the-go treatment option2,4 Visit www.norflexgel.co.za to find out more.

References: 1. Impact Rx. Script Data - October 2018. 2. Norflex® Gel approved package insert, September 2001. 3. Difflam Gel [cited 2018 November 20]; Available from URL: http://www.myvmc.comdrugsdifflam-gel/. 4. Massey T, et al. Cochrane Database Syst Rev; (6):CD007402. doi:10.1002/14651858.CD007402.pub2.

For more information, speak to your healthcare professional. Further information is available on request from iNova Pharmaceuticals. Name and business address of applicant: iNova Pharmaceuticals (Pty) Ltd. Co. Reg. No.: 1952/001640/07.

15E Riley Road, Bedfordview. Tel. No.: 011 087 0000. www.inovapharma.co.za. IN2677/18.

3/1 "$ '0---

& ) ,*" , **" *, )

! .

* &* !+' +! ! ' * ' & '* * ** '$ + * * - & ' / +& '* - * / +& & * & & - , *$ !+' +! * & - - * / +& * & $ ! / +& -' *+ * * '$

" % ## 4 "0 ##" * 14 "05 ##"+ 7'% 3 "1 $'%3 /1 '$) 3"3"'% 7"3 "1 )" )41 4) 4) 0 % 0% 4 $) 0- '7 "3/1 340% 3' 6'3 '0 3 '6 0 ## 7"%% 0 7 3/1 8'40 6'40"3 & 13 ' $'6 .

!

0 "/) *,* 1 , $ "0 * / ") , .5# , , &

"/ , 1 )& ," *, " & & "&4 ," 0", ") 3"/) 0"/) , & ' % & % % % # # ( #% ( % % # ) &" #% ' # " $ /$ " , ," *, ) 1 , , * , ! *, " &

- * '+& * ! * , / +& $ ' / +& & * * - * ! * , & ' * * / +& * * + ' * ! * $

* ' - / ' & ' - * / +& * $ ! / +& ' '*& * * * '$

(99, 8 0'3 "% 0' 11"'% # * ," 3"/) ,) "/ , $ 3"/ / , /* 3"/ 1 , 1 ) "0 )3 , ) , * 1") "/,*& , )3 $)", * ) *"/) " ,)" ** , " * 1 ) $"), , ") , **/ )"1, , & , (* #55% 3 )", )" ** " " * " 3 , *, '/ ,3 1 3 " ,) , 1 3 *" , "/* $ ) ") * ," ""*, /* ** $)" ", , , " , 3 " * &

' '* * * ' ' * / !& , / * +& !

* ' / .! ' , !+' +! '* &* / - & / +&' * * & + * / +& '* * + ' *$ !& '' / +& / * & - * ' + .! ' , ! - & ' / + - ! / +& * &' '*& * $

*/ +* & */ " # +* & ' / * +& ! '' " #( * & ! / * , % +.( * & * ,

* - 2 ) * * 1 , 3"/ , )

TO

ER LIKE A BEAST WITH SCITEC’S 100% WHEY PROTEIN PROFESSIONAL As one of the largest whey protein manufacturers in the world, Scitec Nutrition has built a legacy of Quality and Performance over the last 20 years.

Our 100% Whey Protein Professional personifies this by combining only the best quality whey concentrate and whey isolate in a delicious and high-performance shake.

With added L-Leucine, L-Glutamine and Taurine “Amino Acid Matrix” and digestive enzyme blend – the results and taste speak for themselves!

BEST ingredients.

BEASTLY results.

ONLY with Scitec Nutrition.

Available online at www.scitecnutrition.co.za and in selected Dischem stores nationwide.

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use.

AFather’s Guideto Winter Fitness As the cold sets in, so does the vast number of excuses as to why you can’t hit the gym. In winter, South Africa’s leading wellness programme, Discovery Vitality, sees a 9% drop in gym visits. If you don’t want to have to thaw out that extra body fat when spring comes around, you need a plan to keep you moving during the winter months. Our recommendation?

Recruit your kids.

Not only is your time already stretched thin when you’re a dad, but juggling hitting the gym and spending quality time with your family on the weekend is an almost impossible feat. So why not combine the two? And considering children mimic their parents’ behaviours, spending your time acting like a kid again instead of mindlessly watching the Cricket World Cup on the couch will do them the world of good this winter and in the future.

To keep you and kids active this winter, we’ve compiled this list of weatherproof activities that’ll ensure you win Father of the Year while engaging in some fitnessinspired fun.

38 MH.CO.ZA/ June 2019

Images supplied (Rock Climbing)

KEEP WINTER FLAB AT BAY BY RECRUITING YOUR KIDS. HERE’S YOUR GUIDE TO HAVING FUN WHILE WINNING THE FATHER OF THE YEAR AWARD. / BY MEGAN FLEMMIT & KELLEIGH KOREVAAR

#4 " / :/ +9 "" " , 4 " :#7. / #" " .#7/ 8 "47. ( 74 7 : #. :#7 :#7- 4# . / :#7. " :#7. -/ "" . . " " 7" 9 4 #74 4 / 4: #" ."/( " ##. ! " / 4 $ . 4 #" " " # 7/4 " 4 8 4: 4# # 4 / 9 "4 .(

#7./ :#7. / 9 7 4# # /#! 4 " 4 4 # /"-4 "8# 8 9 4 " :#7 . " #. $#7. " # #" #. :#7. ! 4 /( 7/ ! " $ / /#! / . #7/ 4" // " 4/( 4-/ "#4 7/4 " 7$$ . # : 9#. #740 ! ./ " /4.#" #. / " #. .!/ 4##( " :#7- #" 4 #" " :#7. $ :/ )7 9 8 " 7"( ! " . / #" :#7. # : "#4 " : 4## /( #7 "-4 7: 44 . 0 :#7 8 4# 7$ . :#7. 4## / 4 4-/ :#7. # : 4 .#7 9#. " 4 4( #. " 4#

1; $ ./#" 7."/ .#7" 5 66 # #7 / $ . #7. 9 # " .# ! " / "4( " 9 :#7- 9 #" :#7. 9 : 4# 8 " 4 4 # 4 . 4.#$ : .! : " :#7. . $ :#7- /# !$.#8 " :#7. . $ /4. " 4 ( 4.#" . $ # /"-4 #" : $ :#7.

4 " " 4 :!0 4-/ /# //# 4 9 4 . / " :#7. . / # . #8 / 7 . / / ( #. " 4#

$ #$ 9 4 /4.#" . $/ 9 . 52' // : 4# 8 #$ #.#" .: .4 / / 4 " 4 #/ 9 4 9 . $/ . . // # 4 . " 4 $. /$#/ 4 #"( 74 " ##. ! " /"-4 7 4 #74 4" // 4-/ #74 7" " " :#7. ./ / ! :( #/4 " ##. ! " :!/ 8 " .. : # 9 / #. . "4 ! " 8 / 9 ! "/ 4-/ /7 4 #. 4 9 # 4. ( 4 4:

%

& " $ #9" " # "" / 7. :#7 " 4 4 74#! 4 : 9 / 8 # 4 4#$ .#$ " ! " #. 4.: :#7. " 4 #7 . " ( " :#7. / " " #74 #" 4 /- ! " 4 /( . . /# :# " 4. " " . / / 9 / # " /" . /# :#7- " 8 . .7" #74 # 4 " / 4# #( /4 $ .4* 4-/ " ##./ /# "# ! 44 . 9 4 /#.4 # 9 4 .

9 "4 . 4 .#9/ 4 :#7 4 9#"-4 /.7$4 :#7. 7" ! : 4 ! (

STRENGTH

Play Ball There’s nothing worse than planning a weekend adventure, only to have it rained out.

That’s why finding sports where you can control the climate is always a good bet. And if your young ones are fans of the Premier Soccer League (and the chances are good: soccer is the most popular sport in the world), they’ll be sad to see even one afternoon of football disappear under a deluge.

Enter indoor soccer. Apart from never having to worry about a waterlogged field, you can turn an outing with your kids into one that involves your mates, too. In fact, it’s actually necessary: in indoor soccer you need around six players per side, which means you can call on some of your dad friends and their kids and battle it out head-to-head. It’s actually the perfect year-round sport.

But don’t just think of it as soccer’s ugly stepsister: it comes with its own set of benefits.

A 2007 study found that soccer burns more fat than jogging. The constant action means you’ll be breaking a sweat while improving your endurance, skills and speed. And because the ball’s continually in play, you (and your kids) have more chances to actually get to touch it.

Plus, the reduced number of players means relying on your team when defending and attacking is a must, so your kids will be dribbling and tackling instead of watching you try to pull a Messi and win the game on your own.

Even science says you should be playing soccer. According to a study published in Biology of Sport, recreational soccer had a

positive influence on VO2max (gains of 7 to 16%), blood pressure (reductions of 6 to 13 mmHg), body composition (decreased fat and improved bone health), and metabolic and cardiac function, no matter what the participants’ age, sex or level of health.

The fast pace of the game will not only stop your kids getting bored and rolling their eyes, saying they want to go home – it will also tire them out so bedtime won’t be a fight, and you can sit down with a well-earned beer. It’s a win for the whole family… but mostly for you.

depression, anxiety and stress. Regular jumping sessions can improve your sleeping patterns, giving you more energy. Plus, if you or your kids are prone to sickness, this is one physical activity you’ll want to do more of. Trampolining regularly has been shown to boost the activity of immune cells, keeping the body’s natural defences high and reducing your chance of getting sick. Here’s to no colds or flu this winter.

If you’re looking for more of a challenge than just regular free jumping, BOUNCE hosts

a range of activities to keep you occupied.

Our favourites? The Slam Dunk and dodgeball courts. Their Slam Dunk area features basketball rings above runway trampolines, allowing your inner LeBron James to take over.

If you’re super-competitive, head to the dodgeball court. Rope in some friends and their kids to see who can outdodge them all.

Bounce around the court to avoid being hit, while using soft, bowling-ball-sized balls to throw other players out.

Bounce Around

Relive your childhood by joining your kids on the trampolines at BOUNCE. The oversized playground is made up of a giant network of interconnected floor and wall trampolines.

Regardless of whether you’re the dad of a toddler or a teenager, BOUNCE has facilities suitable for everyone.

You might think jumping on a trampoline is child’s play but the fitness benefits you’ll reap from a session will change your attitude.

A study by the American Council on Exercise showed that jumping on a mini-trampoline for 19 minutes is just as good for you as running, with less risk of injury to your joints. The mats at BOUNCE absorb 80% of the shock from the rebound, making the exercise easier on your knees and ankles – perfect for those undergoing rehabilitation.

Aside from boosting your cardiovascular fitness, bouncing on the trampoline also conditions your leg and calf muscles. Keeping your core engaged throughout the session not only helps you maintain your balance; it strengthens your stomach and back muscles too.

Feeling the winter blues? A quick jumping session at BOUNCE will do wonders to lift your spirits. Jumping releases endorphins that combat 40 MH.CO.ZA/ June 2019

Have An Adventure

GETTY/GALLO IMAGES (indoor soccer), SUPPLIED (Bounce, Acrobranch)

If all the indoor activities have given you cabin fever, it’s time to take things outside. The sun might be gone, but your children still have heaps of energy. Let them burn it out on the obstacle courses at Acrobranch. The giant playground set along treetops allows your children to trapeze, swing, climb and zip line through the course, while immersed in nature.

Located in eight areas across South Africa, this outdoor park offers a unique adventure for children. They foster independence, as kids are encouraged to move at their own pace. Each course is designed for a specific age group and comes with a height restriction.

As they move from platform to balance beam to barrels or cargo nets, your kids will be learning new skills. They’ll be taught how to plan ahead, as they need to figure out how they’ll move between obstacles. This also teaches them spatial awareness, as they need to work out how to move their bodies to the next obstacle.

Balancing on floating ladders teaches them proprioception skills. The course will also develop their core strength, flexibility and reach, as well as strengthening their muscles as they grab and hold onto equipment.

But the fun isn’t restricted to your kids.

Throughout their two-hour adventure they’ll be under the watchful eye of an instructor, freeing you up to have your own adventure. Get a hit of adrenaline while working through one of the obstacle courses designed for adults. You’ll reap similar benefits to your kids, while satisfying your inner thrill-seeker. Slide, balance, jump, crawl, dash, swing or stroll through courses that will test your physical ability, brainpower and balance.

Bonus: all Acrobranch parks are set outside wi-fi zones, forcing you to unplug from the world around you.

KID CLUBS

Instead of dragging them along to your gym, why not sign them up at their own?

1. Kidz On The Move Run by the Sports Science Institute of South Africa (SSISA), this evidence-based programme is coordinated by a team of specialists in children’s physical activity, who will help them improve their motor skills, coordination, strength and fitness. Plus, they’ll have fun doing it. ssisa.com

2. Fit4Gym Do you have a kid who’s starting to get more interested in exercising in the gym? If they’re between 12 and 15 years old, they can join these group sessions that will help them develop the skills and confidence to be able to train by themselves at a gym. It’s a great chance for them to learn in a safe environment. ssisa.com

3. The Kids Gym The Kids Gym has a number of different classes, from Mini Movers and Aerobics to Tumbling, including special-needs classes.

They even have a Ninja Zone for kids between 3 and 13 – it’s a fusion of gymnastics, martial arts and parkour, so it’s a gym class with a difference. thekidsgym.co.za

MH.CO.ZA/ June 2019 41

THE MH ULTIMATE SERIES

YourUltimateFat-Thrasher The fight against fat never ends. Most guys beat it by running from sugary treats and anything else that tastes good – or plain running, for hours. According to trainer Gideon Akande, there’s another way to burn fat. And the process doesn’t have to be that joyless, which is what you’ll learn in this month’s workout.

Akande, who created Men’s Health’s Riptensity bodyweightconditioning workout video, wants you to hit your body with so much

DIRECTIONS:

Do this workout 3 or 4 times a week. Stay active on all other days, aiming to at least have half an hour’s walk.

THE WARM-UP Do 3 minutes of plank walkouts, working for 45 seconds of each minute and resting for just 15.

1

Plank Walkout

variety that you just can’t stop sweating. His three-times-a-week workout will have you moving in ways you didn’t think possible. The challenge of his new moves will stimulate your metabolism (and your mind), revving your heart rate for major kilojoule burn.

Workouts like this one are exactly what Akande used to get into fighting shape (and stay lean) during his days as a Golden Gloves champ. They can do the same for you, too. —Ebenezer Samuel, C.S.C.S.

T WORKOUT THE Run this as a circuit. Do each move for R 4 seconds, then rest for 15. Do 5 rounds.

45 R 1 minute between each round.

Rest

1

Push-up to Side Plank Kick-Through

Start in push-up position. Lower your chest tto the floor. As you press up, reach your right hand t towards the ceiling as you rotate your torso into side plank. Kick your left leg under you, placing your foot in front of you for support. Hold. Rotate back to push-up position. That’s 1 rep; alternate sides with each rep.

Start standing, then place your hands on the floor.

Keeping your core tight, walk your hands forward (a) until you’re in plank position (b).

(If you bent your knees to put your hands on the floor, straighten them now.) Pause.

Walk your hands back to your feet and stand up. That’s 1 rep.

2

Lateral Lunge to Knee-Tuck Knee Tuck Jump

From standing, step to the right, shifting your weight to the right leg. Bend at the hips, push your butt back, and straighten your left leg (a). Press back to the start explosively and drive your right knee into the air, jumping (b). Land softly. That’s 1 rep; do 30 seconds of reps on your right leg, then 30 seconds on your left.

(Start)

(a)

(b) 42 MH MH.CO.ZA/ CO ZA/ J June 2019

(a)

(b) PHOTOGRAPHS BY AL LIE HOLLOWAY

Grooming: Nathan Rosenkranz at Honey Artists

EB SAYS:

“Keep the shin of your lunging leg perpendicular to the floor; this will safeguard your knees.”

STRENGTH

3

5

Modified V-Sit to V-Sit

Push-up to Croc Roll

Start in push-up position (a). Lower your chest to the floor. As you push up, lift your right arm and flip over so your chest is facing upward. (You’ll need to lift your right leg, too.)

Once you’ve flipped over, bend at the hips, sitting into the position (b). Pause. Flip back to return to the start. That’s 1 rep; alternate sides with each rep.

Start lying on your back, arms extended overhead. Press your lower back into the floor. Lift your torso and legs, trying to touch your knees to your chest (a). Return to the start, then lift your torso and legs again; this time, keep your legs straight and try to touch your hands to your toes (b).

Return to the start.

That’s 1 rep.

(b)

(a) (a) (Start)

4

Squat Pulse to Squat Jump

Start standing, feet shoulder-width apart, then bend at the knees and hips, sitting down until your thighs are nearly parallel with the floor (a). Shift up 5cm, then down 5cm; repeat this 5 times. After the fifth pulse, squat down to nearly parallel, then explosively stand up, jumping into the air (b); do this 5 times. Alternate the two movements until time is up.

(b)

6

EB SAYS:

“Squat depth is highly personal. You’re aiming for parallel, but if you can’t get that deep, that’s fine.

Focus on getting as deep as possible.”

Reverse Lunge Windmill Skip

Start standing. Step back with your left leg; lower into a lunge. Put your left hand on the floor by your right foot (a), then reach your right hand as high as you can (b). Reverse the movements to return to the start. That’s 1 rep; alternate sides with each rep.

COACH SAYS:

“Puff out your chest on every rep. You want your heart rate up, but you also want to let this stretch your upper back.”

(Start)

(a)

(b)

(a)

(b))

MH.CO.ZA/ June 2019 43

BLUEPRINT

HOW I GOT MY BODY

BecomingtheStrongest THE MUSCLE MOVES, MIND-SET, AND MEAL PLAN (PLUS THE TATTOOS!) THAT TURNED ICELAND’S THOR BJÖRNSSON INTO THE WORLD’S STRONGEST MAN – AND LITERALLY THE BIGGEST STAR ON GAME OF THRONES.

Weight of Björnsson’s dumbbell: 110kg!

1. FINISH YOUR REPS

How does the World’s Strongest Man stay tough through final bench-press reps and tattoos alike? Family. “I think about everything I’ve done – all the hard work, sweat, and tears,” he says. “And I think about my daughter [Theresa] to get through tough tattoos.”

4. BATTLE BACK

“At the beginning of my career, I grew so fast that I damaged a nerve in my forearm,” he says. “I had to have it fixed, so I have a scar on my left arm from having surgery.” When you beef up your body to 195plus kilograms of Strongest Man horsepower, there are consequences.

4

1

2. EAT WITH A SIXTH SENSE

3. PUSH YOUR DEADLIFTS

Björnsson, who’s deadlifted more than 454kg, has no magic tips for his trademark exercise. His best advice: “Push and pull.” You may think of “pulling” the bar upwards when you deadlift, but Björnsson wants you “pushing” the ground away with your feet, which will help you keep your hips lower to the ground.

44 MH.CO.ZA/ June 2019

5. FIND A REASON

The Mountain has 16 tattoos, including his workout inspiration on his left shin: “There is no reason to be alive if you can’t do deadlift.”

“It’s what the late Jón Páll Sigmarsson exclaimed while setting an axledeadlifting record, 523 kilograms,” Björnsson says. “He was the first Icelander to become the World’s Strongest Man, and won the title a total of four times. He was, and is to this day, an inspiration to me.”

2

3

6. BE THE WALKING FED

5

6

Björnsson eats every two hours, and processing all that grub isn’t easy. So he uses his legs to help his stomach. “I often walk for 10 to 15 minutes after eating,” he says. “I find it has a very positive effect on my body.” Research backs that: studies have shown that going for a walk after a meal can help control blood sugar, and also quickly push food from the stomach into the small intestine.

Richie Hopson

Björnsson plays Gregor Clegane on Game of Thrones, a character so massive he’s known as the Mountain. But he wasn’t always this big. He fell in love with strongman competition in 2009, and to gain weight, he ate everything in sight.

Now 30 and more than 195kg, he uses different kitchen tactics: “What can I eat to become a better athlete, not just bigger?” he says. His game plan: six meals daily, starting with six eggs, six pieces of bacon, and oats. Oh, and white rice. “It is easy for me to digest. It allows me to eat more often.”

WeckMethod’s hockeyplayer skater will carve your core. But you won’t even know it.

YourNew Six-Pack Strategy LAUREN BEDOSKY EXPLORES THE COILING CORE TRAINING STYLE THAT TAKES THE FOCUS (FAR) OFF YOUR ABS.

PHOTOGRAPHS BY ALLIE HOLLOWAY

It looks like a gladiator moment, Maximus about to crash through a wall. The athlete is off-balance on one foot, club back, momentum ready to fly the other way. It must be the middle of a brawl – not the middle of an ab session.

But ask David Weck – the guy who created the Bosu balance ball, and co-founder of the WeckMethod Performance Training Centre in San Diego – how to build the perfect six-pack, and he’ll point you to this exact move, called a hockey-player skater (HPS), which can etch detail into your abs and fire up your obliques.

The HPS is one of the moves from a new ab-training approach, Coiling Core, which Weck has honed for the past half decade. And if you unlock its secrets – as many MLB stars, hockey players, and UFC fighters have – you’ll find rotational power and ab strength.

It’s core training for people who don’t love training their core, and it got its start at WeckMethod, the 2400-squaremetre gym that Weck and Marty Shannon opened in 2015. The gym’s goal was,

MH.CO.ZA/ June 2019 45

STRENGTH

in Weck’s words, “the quest for better movement. And when you’re in that long enough, you make pivotal discoveries.”

One of the first was Coiling Core, which Weck and his team observed in sprinters.

“Coiling Core is basically the distillation of rotational balance and power,” he says. “The highest expression of that is sprinting.”

Sprinters use their entire bodies to explode forwards, but watch them closely.

They don’t simply run straight ahead. Their heads bob back and forth slightly. Why? Because they’re creating forward energy with rotation, says Weck.

Among the key movers in that subtle rotation are your lats, the fan-shaped muscles in your back. And here’s where the six-pack part comes in: your lats are part of your core, even though most ab workouts ignore them. “They’re the biggest, strongest core muscles,” says Weck. “They bridge the hips to the shoulders.”

You can use your lats to create explosive contractions of your abdominals, which is what you do during one of the toughest feats of Coiling Core, the HPS. First, your core has to fire powerfully to rotate your torso all the way to one side, and your lats finish off that rotation, pulling your torso further.

Then your legs wind up turned one way and your torso the other, creating a “coil”. A powerful core contraction “springs” you the other way.

You can’t get these contractions by doing sit-ups. “It’s hard to involve your lats when lying down,” says Shannon. Coiling Core moves require you to stand. They also involve a light tool, such as a club or a medicine ball, which you swing to produce momentum. “Creating rotation with a lighter weight has effective carryover to sports,” says trainer Andy Speer. That will help you in your favourite weekend sports, such as cricket and even Frisbee.

Expect your first HPS to feel unnatural.

You start by taking large lateral hops forward. Every time you land on your right leg, you swing the club (or med ball) to the right. As soon as you complete that swing, you hop to the left, following with a swing to the left. Three sets of eight such leaps will leave your core on fire. Take your time, says Shannon, with all Coiling Core moves. “Think of each step as one rep, then contract,” he says. “Then do the next rep. Be intentional.”

46 MH.CO.ZA/ June 2019

Crush Your Core!

Add one or two of these Coiling Core moves to your workout twice a week to supercharge your abs and improve performance in other exercises, too. Whatever moves you choose, take your time. After each rep, try to dig your left elbow into your right hip and vice versa.

(This aggressive contraction creates the “coil”.) Then do the next rep.

Add speed to the moves only once you’ve learned to coil properly.

1. Bailer

Hold a light club, a medicine ball, or a 5kg dumbbell with both hands and assume an athletic stance. Hold it out in front of you, then rotate your entire torso down and to the left, swinging the implement that way and bending your left knee slightly.

Twist your right elbow towards your left hip as you lower. Pause, then swing the weight upwards, as if swinging a golf club, rising onto your left foot as you do. That’s 1 rep; do 3 sets of 6 to 8 per side.

2. Land-Mine Coiling Press

Stand in front of a barbell set in a land mine, your right hand gripping the fat end of the barbell, your left hand gripping the plate. Step back with your left leg, then rotate the barbell towards your right side. Now explosively rotate the barbell overhead and press it up with your right hand. As you do this, jump slightly and switch your feet; your right foot should be behind you and your left foot in front, with most of your weight on the left leg. That’s 1 rep; do 3 sets of 6 to 8, alternating reps on each side.

3. Battle-Rope Coiling Rainbow

Stand gripping the ends of a heavy battle rope, held at your chest. Step your left foot back, then twist your torso over your right knee. Pause, then explosively raise both arms overhead with the battle rope, jumping in the air.

Switch your foot position as you do this so that you land with your right foot back and your left foot in front of you, knee bent. Slam the battle rope down over your left knee. That’s 1 rep; do 3 sets of 8 to 10, alternating sides every rep.

Switch feet before you slam the rope.

4. Coiling Med-Ball Slam

Stand a few metres away from a wall, holding a medium-weight medicine ball at your chest with both hands. Step your left foot back, then twist your torso to the right. Uncoil your body, hurling the medicine ball forward; as you do this, jump slightly and switch your feet so that you land with your right foot behind you and your left foot in front of you, knee bent, weight primarily on your left leg. That’s 1 rep; do 3 sets of 6 to 8 per side.

Grooming: Nathan Rosenkranz

5. Double Swing and Switch

Switch feet as you swing the clubs.

Stand tall, while holding a medicine ball or 2 clubs in front of your chest with both hands. Bend your right knee slightly, then step your left foot back so you’re on your toes, with most of your weight on the front leg. Pull the medicine ball or clubs back and down towards your right hip, trying to touch it with your left elbow. Swing the weight upwards and towards your left side. As you do this, jump and switch your feet, landing with your left leg in front.

That’s 1 rep; do 3 sets of 8 to 10.

MH.CO.ZA/ June 2019 47

STRENGTH

FORM MASTERCLASS

Sit Tight to Score a 6-Pack

PRACTISED BY OLYMPIC GYMNASTS AND GYM SHOWOFFS ALIKE, THE PARALLETTE L-SIT IS YOUR GOLD STANDARD FOR A CHISELLED CORE WITH MINIMAL KIT. PROGRESS TO THE FULL MOVEMENT, AND GET A GRIP ON THIS CLASSIC.

PUT YOUR L-PLATES ON Trying to perform an L-sit before learning how to achieve a strong hold will only prolong your struggle. These four moves will improve the connection between your mind and the muscles you’ll be calling on.

Plus, you’ll become accustomed to holding positions required to complete the final movement

A

A

B B

01

TUCK HOLD 4 SETS OF MAX HOLDS This position forms the start for your L-sit, and is great training for keeping your core tight before extending your legs. Gripping the parallettes with your feet on the floor (A), bring your knees into your chest and suspend your body by pressing through your arms until they’re locked out (B). Hold for as long as you can, resting for 90 seconds between holds.

02

FLOOR-SEATED LEG LIFT 4 SETS OF 30 SECONDS PER LEG

Sit with your legs straight out, placing your fingertips on the floor on either side of one leg (A). Lift the leg as high as you can (B), holding for 30 seconds, then change legs. Ensure you keep your fingertips down, folding forward rather than leaning back. As you improve, switch from fingertips to palms. When this gets easy, try lifting both legs at once.

B

B A

EXPERT Roger Frampton KNOWLEDGE Movement maestro Frampton has sculpted his athletic frame by working with just his body weight, proving that lifting weights isn’t the only way to build strength.

CONTACT @rogerframpton

48 MH.CO.ZA/ June 2019

03

WALL PRESS 4 SETS OF 30-SECOND HOLDS Target the tight hamstrings that are keeping you from sitting up straight.

Lie on your back with your legs and palms pressed up against a wall (A).

Raise your head off the floor, pushing through your palms and tensing your core to lift your feet away from the wall (B), legs straight. The burn you’ll feel will ready your legs and core to power through the full hold.

04

DIP BAR LEG RAISE 5 SETS OF 10 REPS Jump up onto a dip bar, so your body is off the ground (A). Press down into the bar with your shoulders away from your ears and raise your legs straight out in front, as high as you can (B). Hold for two seconds before lowering your legs. The goal is to get your legs to hip height, matching the L-sit position, after which you’re ready to try it with parallettes.

Words: Michael Jennings; Photography: Philip Haynes; Model: Lee McLaughlin at W Models; Styling: Abena Ofei

A

STRENGTH

GEEK TWEAKS

THE WEIGHTS ON THE BAR AREN’T EVERYTHING. MASTERING THE “TIME UNDER TENSION” LIFTING METHOD WILL HELP YOU SMASH THROUGH PLATEAUS TO UNLOCK NEW MUSCLE. PERFECT YOUR FORM, AND YOU’LL ADD CENTIMETRES IN WEEKS.

CHANGE IT UP

Learn these variations to ensure there’s no sticking point in your movement, and deliver smooth reps every time

WHY IT WORKS

Upping your time under tension (TUT) will fast-track your gains. We’ve weighed up the heavy science.

PARTIAL REP

01

What does it involve? Using only a specific range of motion for a move: stopping before locking your joints, say, or even halfway up the rep. How does it help?

Not only does it extend your time under tension, it also targets the weakest part of a lift. That means earning new PBs when you perform the full move.

Best exercise: Bench press.

MIND TO MUSCLE

During slow eccentrics and partial reps, you can vividly feel the targeted muscles working.

This improved connection between your mind and muscles carries over well when it comes to lifting.

DAMAGE LIMITATION

SLOW ECCENTRIC

02

In contrast to plyometric training or heavy sets, the lighter weights used in TUT methods – such as drop sets – cause less joint damage, yet still build muscle. You’ll be able to recover more quickly between your sessions.

What does it involve?

Deliberately slowing the speed at which you perform the “lowering” phase of your lift.

How does it help? It damages muscle fibres – which results in more nutrients reaching your muscles for repair and growth.

Best exercise: Cable push-down.

FAULTLESS FORM

Because you’re concentrating on controlling the weight, you’re better able to focus on your technique.

Enhancing your lifting form leads to improved muscle contractions, greater growth, and fewer injuries.

PAUSE REP

03

What does it involve? Holding an isometric contraction, muscles tensed, at the bottom of a move before lifting. How does it help? During an isometric hold, the body can activate more motor units than usual. It’s a test of strength, as you can’t use any momentum to produce force – only your muscles.

Best exercise: Barbell back squat.

DROP SET

04 50 MH.CO.ZA/ June 2019

What does it involve? Performing your sets to just short of failure, then reducing the weight and continuing with more reps.

How does it help? Compared to standard sets that only combat the first layer of your muscle fibres, drop sets activate the deepest muscles. Remember: even though you may reach a point of failure with one weight, you haven’t yet reached absolute failure.

Best exercise: Dumbbell lateral raise.

Put the brakes on for a faster way to pack on muscle

Words: Michael Jennings, Illustrations: Flying Chilli

Train Slow to Boost Growth

FINI SHER

THE MH CHALLENGE

Power ofThree

Words: Michael Jennings | Photography: Philip Haynes | Model: Lee Mclaughlin at W Models | Styling: Abena Ofei | Grooming: Laura Dexter

NOT ALL HEROES WEAR CAPES. GRIT YOUR TEETH AND TAKE ON THE CROSSFIT DT HERO WORKOUT FOR SUPERSIZE STRENGTH

02

HANG IN THERE

From the top of your last deadlift, go straight into your first hang clean to build power in your upper body. Hold the bar at your hips, then lower it towards your knees, keeping your back straight. From here, generate force from your hips and imagine that you’re jumping as you shrug the bar up, lifting it as high as possible.

Now, drive your elbows underneath the bar as fast as you can, catching it in the rack position, as though you were about to do a front squat.

Return the bar back to your hips. Steel yourself, because you have eight more reps to go.

01

THE FORMAT: Perform five rounds of the following three barbell moves as fast as you can: 12 deadlifts, nine hang power cleans and six push jerks. Aim for 70kg, but start with a weight that allows you to complete the first round unbroken.

When you can perform three rounds unbroken, add 10% more load and try again.

DEAD WEIGHT

Start each round with 12 deadlifts. Keep the bar close to your body, and don’t squeeze the life out of it (or you’ll fatigue your forearms). With your lats engaged, bend down with a flat back to pull the bar from the floor, then stand up straight.

Don’t rush: you might be against the clock, but each rep should be as solid as your first.

03

JERK IT OUT

For the last six reps of the round, press the bar from the front rack position to full lockout overhead. Dip your knees, then drive the bar up from your shoulders until it’s at your eyeline, before dipping again. Catch the bar with your arms fully extended, then stand up straight to finish. Pace yourself in the first round, or you’ll be running on empty by the fifth.

THE TASKMASTER Name: Andrew Tracey Trainer tip: “Rest the bar on your shoulders if you need a break.

Drop it during the cleans or push jerks, and you pay with an extra deadlift or clean to get it back up.”

Contact: @theandrew. tracey

MH.CO.ZA/ June 2019

51

WEIGHT LOSS How To Defeat The Dad Bod

LOST 28KG!

Silent Bob Gets Talkative On Fatloss

From Dad Bod To Fit Father / BY THAAQIB DANIELS

It’s an age-old story: man has kids, packs on a bit of weight (more kids, more kilos), then develops what is now known as the “dad bod”.

But this phenomenon is reversible – just ask Hardus van der Berg. The Capetonian loves playing with his daughter, but there was a time where his weight would, well, weigh down quality father-daughter time. He had to make a change, In just 9 months, he minimised his gut and gained the body he wanted. This is his story.

52 MH.CO.ZA/ June 2019

1

HARDUS VAN DER BERG

BEFORE

LOCATION Cape Town OCCUPATION Senior Teaching and Learning Advisor AGE 33 WEIGHT BEFORE 128kg WEIGHT AFTER 100kg TIME TO GOAL 9 months

THE PROBLEM

“I was always the ‘fat friend’ – although I was very sporty – and I really wanted to be the best possible version of myself.

But I just loved to eat. I wasn’t happy with how I looked in the mirror, especially in summer; I was scared to take my shirt off to swim if there were people around. I genuinely believed that I was going to be fat for the rest of my life, that it was part of my DNA and that I couldn’t do anything to change it.”

THE LESSON It’s easy to doubt yourself and play the victim, so that you don’t have to work hard for the change. You have to eliminate that doubt and believe in yourself.

PHOTOGRAPHY BY TERI ROBBERTS

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

Email us at tellmh@ media24. com.

COACH’S CORNER

Dan Hurlin Fitness coach Dan Hurlin of Badger Athletics has played an important role in Hardus’ progress over the past year.

Here are the 5 factors that led to Hardus losing his dad bod.

1. Define Your Purpose: “Hardus came to the point where he was unhappy with the way his physique looked – as well as how it affected his sleep, his energy, his health, etc. He knew he had to make a change.”

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

2

THE CHANGE

“I was a competitive powerlifter for 5 years, and then I injured my back.

Without my training, I was gaining weight by the week. I went to Joburg for a work training session, and Dan Hurlin from Badger Athletics contacted me and asked if I want to train at his gym for the week I was in Jozi. He offered to help me to lose the unwanted weight, but keep my muscle. He also helped me set monthly goals.”

THE LESSON Prioritise the changes you want to make – don’t wait for next week or next month. It’s going to take time, so be patient; and whatever you do, don’t take shortcuts.

3

THE STRATEGY

“I set out a goal: to lose 28kg in 9 months, and get close to 12% body fat.

I was 128kg, and about 36% body fat (maybe a bit more!). So I had some work to do. I also wanted to still be able to lift weights and keep my muscle. I start training 6 sessions a week (3 upper-body and 3 lower-body), and had an eating plan I could follow easily.

Dan educated me along the way, to help me understand the purpose of my training and diet.”

THE LESSON To start is easy – you just have to make up your mind and create your own motivation, instead of waiting for it to appear.

4

THE RESULT

“I lost that 28kg in 9 months, and managed to get my body fat to less than 12%. I started feeling like a new person. It’s now a lifestyle, and very easy, and I’ve motivated some people around me to do the same. My energy levels are really good, and I can play with my daughter every day; and it feels amazing. I can take my shirt off confidently at pool parties. My knees and back aren’t giving me problems any more because of my weight. I feel great.”

THE LESSON You’re going to have bad days – plenty of them. It’s easy to give up; but the rewards if you don’t will be some of the best you’ll ever earn.

2. Stick To The Plan: “Hardus and I partnered up, and set out on a journey to learn more about his body and what his body and mind would react to best in order to achieve our goals.”

3. Implement And Execute: “Once we had learnt enough about what worked best for Hardus, we adapted the plan according to the feedback his body and mind were giving us. This was where Hardus really earned my respect, proving by his actions that he was up for the task.”

4. Keep It Moving: “The human body is not linear; your results won’t be linear either. Sometimes we get discouraged, but we can’t let that stop us.

Hardus really showed his true colours, by overcoming the tougher times.”

5. The Heart And Mind: “Hardus’ new mindset has taken root in every area of his life. He has created a new, improved and happier version of himself.”

MH.CO.ZA/ June 2019 53

WEIGHT LOSS

The Most Disgusting, Weird, and Totally Inspiring Story You’ll Ever Read About Weight Loss 54 MH.CO.ZA/ June 2019

AFTER A HEART ATTACK, KEVIN SMITH CHANGED THE WAY HE EATS AND EXERCISES. HE’S 25KG LIGHTER NOW, AND A LOT HAPPIER; BUT AS HE TELLS ALEX BHATTACHARJI, GETTING THERE WASN’T PRETTY.

“Trigger warning: we’re gonna talk poop. Greasy, oily shits.” Kevin Smith, 48, the actor-director-comedian known for playing Silent Bob, can’t stop talking about the scatological side effects of the fat blockers he took circa 2000, “the most ludicrous thing I’ve done to lose weight.

I was shitting pizza grease,” he says.

Smith’s weight-loss experimenting caused wild fluctuations – up to 36kg – and culminated when his heart stopped beating on 25 February 2018, between stand-up sets at the Alex Theatre in Glendale, California.

He suffered an acute myocardial infarction – to be precise, a 100% blockage of the anterior descending artery. The widowmaker. As Smith says, “After years of doing the yo-yo, the heart attack was like, Yo!”

High on a fentanyl drip, he lay in a hospital room at Adventist Health Glendale with only a 20% chance of survival as the cardiologist placed a stent and performed emergency angioplasty. Smith sang out loud the theme song to the tween TV show Degrassi: The Next Generation “because it was very hopeful,” he explains. “‘Whatever it takes, I know I can make it through’...”

Despite being outwardly upbeat, Smith tried to make his peace on the operating table. “I was prepared to go,” he says. “The only thing that I regretted was that we didn’t make the Jay and Silent Bob reboot. I was sitting there going, ‘Fuck! The last movie I will have made was Yoga Hosers. Goddammit, I need to go out on something else!’”

After his heart attack, Smith tried an PHOTOGRAPH BY GREGG SEGAL

Grooming: Emily Christison, props: Carl Dove at Art Department

TRANSFORMATION

Getty/Gallo Images

SURVIVAL PLAN

he’s in preproduction on Jay and Silent Bob Reboot, reprising the role he played in his first film, Clerks.

WORKOUT WAKE&BAKE He fasts and drinks un- One-hour walk. He Smith’s psyche has shed some posts it on Instagram sweetened iced tea. weight as well. “When shit would go to be accountable.

LUNCH wrong in my life – and shit invariMondo Nachos and Be- DINNER ably does; it’s life – back in the day it Bombay Spice yond Burger at was like, ‘Yoga Hosers tanked, and chickpeas.

Veggie Grill.

I’m heavy.’ It was always one more GUILTYPLEASURE SNACK thing.” Today he’s able to blunt the MadeGood Chocolate Daily massage Banana Granola Minis. at Pampered Foot. effects of adversity. “Now I’m like, ‘Well, at least you’re in better shape.’

I’ll put it through the ultimate prism, all-potato diet and then graduated which is ‘Bitch, you’re supposed to be dead! to a broader plant-based plan simiAll of this is gravy!’” lar to the one his daughter follows.

That outlook has made it easy for him to After 25 years of trial and near-fatal grind out a routine of Groundhog Day–like error, going vegan was the easiest repetition. “I’m like the Norm (from Cheers) way he found to be healthy. “Nobody of Veggie Grill,” he says. He thrives on the wants to hear that,” he says, “and monotony. He always orders the same meal, I don’t blame them. I don’t care Mondo Nachos and a Beyond Burger, for how you prepare them; vegetables which Smith, ever mindful of WW points, suck compared to a piece of cake or will bring his own pita flatbread. Not having a steak. But I think of it this way: to think about what he’ll be eating means not I know what that stuff tastes like. thinking about what else he could be eating.

And it’s not going anywhere.”

“I hate to compare it, but remember homeHis brush with mortality has boy who went to Subway and ate the same given Smith a new perspective: “I thing?” he asks, referring to Jared Fogle, ate the way I wanted to for 47 years; since convicted of sex crimes. “The idea of I will try the way I’m supposed to one meal all the time puts me in the zone. for one year and see what happens.”

I’m not bored. It works.”

It’s working: he hit his goal of losing Inevitably, the demands of his work – 23kg in six months, and he’s keepincluding comedy, directing, and hosting ing it off. (He’s now at 90kg.) Every a slew of podcasts – will take Smith out of day, he has a session with his personal trainrange of his go-to chain, in which case he’ll er (Shecky, a miniature dachshund) and hunt for local vegan restaurants or default meals prepared by a team of chefs (whoever to Mediterranean fare (hummus, falafel) is holding a spatula at his local Veggie Grill). or Mexican rice and beans. “I’m a big beans His routine is a smack-in-the-head guy,” he says, adding that they count as zero reminder that simple can suffice. He takes of his daily quota of 25 WW points (calculatShecky on an hour-long walk each day ed using a food’s protein, sugar, saturated – “Actually, she takes me,” he says. “She fat, and kilojoules). drags me” – to the top of Runyon Canyon, As Smith looks forward, the only thing near his home in the Hollywood Hills. He he fears is losing fear itself. “The idea is to sticks to his vegan and low-sugar diet and always be scared,” he says. “Once I’m not practises portion control, scanning labels scared anymore, I’m scared, you know?” In using the WW app. (He recently became an a sense, that should be easy, since he lives ambassador for the programme formerly under the spectre of a heart attack that came known as Weight Watchers.) To quash bad without warning: no chest pain, no numbcholesterol and inflammation, he takes ness in his arm – just nausea and shortness medication. of breath. And yet his quick recovery could A year after his widowmaker, Smith is breed complacency. able to see what he’s gained. For starters, One thing that has required adjustments energy. “Tons more,” he says. “Never tired. is sex with his wife, Jennifer Schwalbach Always ready to go.” This has fueled a creSmith. “Our sex life was always very ative resurgence. After years of false starts, healthy,” he says. “But at one point my wife

was like, ‘We have to figure out a new way to do this. Your body’s different. You used to have, like, a lot of cushion for the pushing.

Now you’ve gotta go harder.’ And I was like, ‘All right! I might be up to that challenge!’”

He’s been enjoying more time on top. “It’s a wrinkle, like, ‘Holy shit! Who knew this was possible?’” he says with a laugh. “So it’s been beneficial there as well.”

The point is that some pleasures make persevering a little easier. For Smith, who wakes and bakes before 6am, one of those is cannabis. He was able to give up a two-packa-day cigarette habit by switching to weed, though he knows he would be better served by ingesting. “Every doctor has been like, ‘Look, do edibles.’ It’s better, it’s safer,” he admits. “But I’m a flower man.” Just before the widowmaker struck, Smith had fired up a joint, which his GP later suggested may have prevented a potentially lethal panic reaction. “She was like, ‘That last joint you smoked might have saved your life.’And I was like, ‘I’m gonna put that on a fucking T-shirt!’”

Smith is willing to work hard and keep evolving. When he finishes filming Jay and Silent Bob Reboot, he’s going to start a more rigorous exercise regimen. And he’s all for being abstemious, up to a point. “I’ve given up animal food products. I’ve given up sugar, mostly,” he says. “Weed is vegan. It’s straight out of the earth. This is the one thing I’m gonna hold on to until some other health scare and some doctor says, ‘No.’”

Kevin Smith in 2012 in Los Angeles. At his heaviest, he weighed more than 136kg.

This is the selfie app for you, Mzansi! Take super selfies with the coolest branded stickers and share it with the world to earn JETS.

The more likes, comments and shares you get on your post, the more points (called JETS) you earn. You can then use these points to purchase magazines, airtime, food vouchers and more!

Download the app by scanning the QR code or visit southafricam.jet8.app GET IT ON

Google Play

DOWNLOAD ON THE

App Store

Do you consider yourself a #fitfluencer, or just big on taking #gymselfies? Now you can use your social influence to get FREE copies of your favourite mag.

STYLE Be A Step Ahead Rock The Outer Layer Fix Your Face Fast

ARTHUR JACK JONAH BOOT R1 499 TREAD & MILLER CHECK TROUSERS R429 H&M DOT ANKLE SOCK R130 FALKE

Investment

Hot On The Heels CHOOSE YOUR FOOTWEAR CAREFULLY; IT’S A CRUCIAL STYLE STATEMENT. / BY AZEEZ JACOBS

Here’s the scenario: you’ve assembled the perfect outfit. You’re wearing a dope shirt, a killer pair of jeans and a leather jacket that’s sleek and stylish, and maybe a timeless watch. And then you finish the look with... a pair of chunky, bulky, plasticlooking boots. Fashion fail. Don’t let the last piece of your outfit be a negative reflection of your personal style – be deliberate in your footwear choices. Want something sleeker and more functional on your next business trip? Try our investment footwear for the season – the chukka boot. Why? They’re stylish, easy to wear, and comfortable enough for trekking through the urban jungle.

What’s a chukka boot? It’s an ankle-length type of boot that features three to five eyelets and thin laces. It’s made from leather PHOTOGRAPHY BY BYRON KEULEMANS

or suede, and it’s most commonly found in a brown hue. And from the office to the bar, it’s a winner. This Jonah boot features a contemporary burnished suede upper on a slightly raised heel.

Want to dress it up? Stick to darker hues, and avoid contrast-colour soles. This brown ankle boot looks good with a pair of flat-fronted trousers, a little flash of sock and a button-up shirt (no tie required).

But wearing chukka boots with jeans or chinos looks good too.

Now for the maintenance. There’s not much point in buying a great pair of suede boots if you don’t keep them clean; to ensure yours last a long time, clean them regularly. Stuff the boots with newspaper so they keep their shape, then brush off any loose dirt and gently rub any marks with a suede eraser or suede brush.

MH.CO.ZA/ June 2019 57

01

MILITARY CINCH This immaculately tailored greatcoat by Neil Barrett is a modern salute to sharp military tailoring, proving it never loses its relevance.

The belt is a smart tool for defining your torso, too, while the punchy graphic print gives it a contemporary edge. Coupled with a finewale corduroy two-piece, this look is a million miles from the fusty, misshapen cord-and-tweed ensemble so favoured by your grandad.

What does remain, however, is the comfort factor, and an outfit slick enough to see you through a full day’s work and play.

C OAT N E I L BA R R ET T, S U I T B R U N E L LO C U C I N E L L I , S H I RT AC N E ST U D I OS, B O OTS T R I C K E R ’S, BAG C O R N E L I A N I

OVER

OUT

&

Not only is quality outerwear your sartorial armour when the mercury takes a nosedive; it’s also the simplest tool for transforming a look with minimal effort. Here’s how to get the most out of your heavyweights.

WORDS BY SHANE C KURUP PHOTOGRAPHY BY LEO CACKETT

02

DOUBLING UP

A double-breasted coat has two distinct advantages over its single-breasted counterpart. Not only does the overlapping fastening create a dual layer of fabric – meaning better heat retention – but it also looks a touch more raffish. When a garment is as well-cut as this green checked overcoat by Daks, nothing can spoil it more quickly than overstuffed pockets.

A sleek leather cross-body bag provides the perfect place to stash your daily essentials, and will ensure that your silhouette – and style cred – stay intact.

Styling by Eric Down

C OAT DA KS, S U I T A N D B O OTS B OT H E M PO R I O A R M A N I , SW E AT E R A M I , BAG M U L B E R RY

MH.CO.ZA/ June 2019 59

03

STYLE AMALGAM

Dressing for winter is all about mixing your genres – casual, sporty, formal.

This Christopher Raeburn x Finisterre quilted coat layered over mismatched tailoring is a prime example of just that. If you’re concerned about clashing, the key is to make the contrast between pattern sizes obvious. A fine herringbone check juxtaposes well with the bold houndstooth, resulting in a cohesive look that’s more modern urbanite than mundane rambler.

C OAT C H R I STO P H E R R A E BU R N X F I N I ST E R R E B L A Z E R A N D T RO U S E RS B OT H M I C H A E L KO RS BAG M U L B E R RY

60 MH.CO.ZA/ June 2019

Where to Buy BURBERRY 021 425 8933 COUNTRY ROAD 021 405 4300 DIESEL 021 425 5779 H&M 0860 690 707 OLD KHAKI 0860 4444 29 MRP 080 021 2535 REFINERY 0860 900 400 SCOTCH & SODA 011 784 3233 SUPERDRY 021 418 2748 TED BAKER 021 418 3113 TREAD AND MILLER 0860 665 533 WOOLWORTHS 0860 022 002 ZARA 021 446 8700

04

YARNS OF SUBSTANCE Chunky knitwear is a staple on bracing winter days, and layering with a longline coat – such as this wool check number

by Ami – will streamline your proportions to ensure you look more trim, less Michelin man. You want something to show for all those lunchtime HIIT sessions, after all. Tailored sweatpants, chunky trainers and a leather backpack offset the coat’s formality just enough to hit that elusive sporty-elegant sweet spot.

C OAT A M I , RO L L N EC K I N I S M E Á I N , T RO U S E RS B O SS, T R A I N E RS VA L E N T I N O GA R AVA N I , R U C KSAC K M ASS I M O D U T T I

MH.CO.ZA/ June 2019 61

COATING

All the best outerwear to ward off winter's freezing weather.

01

MILITARY CINCH

02

DOUBLING UP

BY AZEEZ JACOBS

Because it's the first thing people see, your choice of outerwear has to make the perfect first imp pression. But equally importantly y, it needs to trap heat and keep the cold out. Luckily, we've rounded up some of the best options out there that tick both boxes.

S H E A R L I N G D B C OAT R 2 2 99 Z A R A

CA M O P R I N T C OAT R 899 Z A R A

TRENCH C OAT R 5 9999 S U P E R D RY

D O U B L E- B R E AST E D C OAAT R 8 7 99 SC OTC H & S O DA

W E ST M I N ST E R T R E N C H R 35 80 0 B U R B E R RY

P E AC O AT R 2 4 99 C O U N T RY ROA D

WO O L- B L E N D C O AT R 1 9 99 WO O LWO RT H S T R E N C H C OAT R 2 299 C O U N T RY ROA D

62 MH.CO.ZA// June 2019 9

03

STYLE AMALGAM

04

YARNS OF SUBSTANCE

P U F F E R W I T H C H EC K D ETA I L R400 MRP

F R A I S C OAT R 7 5 80 T E D BA K E R

PA D D E D N Y LO N JAC K ET R 3 9 0 0 D I ES E L

WO O L C OAT R 2 299 H & M

HOODED PUFFER R 799 R E F I N E RY

C H ECC K C OAT R 1 9 99 WO O LWO RT H S

IMAGES SUPPLIED

P U F F E R R 2 0 99 Z A R A

TTA RTA N C OAT R 6 599 SC OTC H & S O DA

MH.CO.ZA/ June 2019 63

STYLE

Make Over

Style Evolution

Face Mapping Grooming has never been part of Schalk’s arsenal; he’s been growing his hair and beard for months with no upkeep. We booked an appointment at Barnet Fair in Cape Town for a haircut and a traditional shave. Master Barber Godlin gave Schalk a classic cut (a short back and sides, and longer on top). “It’s a haircut that’s low-maintenance, easy to style, and it makes him look sharper than my blade.” Grab some Reuzel Clay Matt Pomade to keep it sleek, Godlin adds. The next challenge was Schalk’s facial hair. What separates messy beards from great beards? “The shape,” says Godlin. It should accentuate the jawline, and make it look more square. “We trimmed quite a lot to create a full, defined beard shape.” In our opinion, beard hair needs to be tamed if you want people to cosy up to it. Beard oil will soften coarse hair and help make it supple and easier to style. And behind the scenes, it will help condition the skin underneath, reducing the chances of it becoming itchy or flaky.

A Solid Foundation Guys don’t have to choose between comfort and style. For Schalk’s new look, we kept things modern, with stylish winter essentials that had enough stretch in them. Standing 1.94m tall, Schalk often struggles to find clothing that fits him. When dressing for a long torso, look for shirts and jackets with a longer cut, but make sure they don’t appear baggy – opt for slimmer or regular fits. We styled Schalk in a lightweight jersey with a narrow waistband that doesn’t cinch in his waist, giving him a streamlined appearance with the darker jeans. Then we added a cool suede jacket to the mix – it shaved 10 years off his look, making him the coolest dad on the planet. It’s also a great way to class up a look if a blazer feels too stiff or formal; and it can easily be styled with most casual looks, too.

64 MH.CO.ZA/ June 2019

BEFORE

SCHALK JONKER LO CAT I O N

Cape Town O C C U PAT I O N

Editor, go! Drive & Camp THE CHANGE

From Too Bad to Cool Dad S H AC K ET R529 H&M, J E RS E Y R379 H&M, J O R DY ST R A I G H TL EG J E A N S R599 OLD KHAKI, C H E LS E A B O OTS R1 399 COUNTRY ROAD

TIP Any shirt you’re going to leave untucked must be flat-bottomed. And avoid any upper-body gear with an elastic bottom; it’ll cause the material to bunch up at your waist, making you look heavier than you should.

Cooler Kicks While you need to be careful with clothing choices, it’s your footwear that can make or break your look. Your shoes will show your sophistication or lack thereof, so invest in a quality pair that you can wear with multiple looks.

In Schalk’s case we opted for a pair of charcoal suede Chelsea boots. They’re great with jeans and chinos, and with flat-front trousers you can wear to the office (or even a friend’s wedding). A good pair will last you a long time if you take care of them – see page 57 on how to take care of your suede boots.

Photography: Byron Keulemans; Groomer: Barnet Fair Barber, Bree Str, Cape Town

OUR DADS ARE ALWAYS HARD AT WORK – SO WHO CAN BLAME THEM IF THEY DON’T ALWAYS KEEP UP WITH THE LATEST TRENDS, OR WEAR THE COOLEST THREADS? WE DECIDED TO GIVE A DESERVING DAD A STYLE UPGRADE. / BY AZEEZ JACOBS & NADIA WINDT

GROOMING

Wipe That Stress Off Your Face

WRINKLES

Cause: Cortisol raises blood sugar, damaging connective tissue and making it harder for skin to repair itself, and thus accelerating ageing.

HOW YOU CAN UNDO THE DAMAGE THAT ANXIETY WREAKS ON YOUR SKIN. / BY SANDRA NYGAARD & AZEEZ JACOBS Fix: Urban Combat Green Superfood Moisturiser 50ml R500 theskinco.co

Sleeplessness and stress mess with more than your mood. Look in the mirror: any new lines or jowlylooking skin could be traced back to last night’s news or yesterday’s office hassle. That’s because stress spikes levels of the hormone cortisol in your body, which “creates oxidative stress that results in increased sagging and less ability to repair skin,” says Dr. Angela Lamb, a Manhattan-based dermatologist.

“It can also aggravate pre-existing skin conditions, or create new ones.” Now that researchers are developing products with ingredients known to counter this damage, you can worry less about worry lines and do something about them.

Pro Tip: At night, apply a cream with retinoids, like this one, which shrinks pores and builds collagen to help diminish fine lines and wrinkles.

DULL SKIN

Cause: Cortisol restricts blood flow and slows repair; a lack of sleep means there’s less time to grow new skin cells.

Fix: Nivea Men Protective Moisturiser SPF 15 75ml R110 clicks.co.za Pro Tip: Light cardio gets blood flowing for an easy refresh.

DRYNESS

Cause: Excess cortisol reduces the amount of water your skin retains.

Fix: Face Wash Sensitive 100ml R70 clicks.co.za Pro Tip: Wash with lukewarm water, then apply moisturiser quickly.

ACNE

Cause: For some, a surge of cortisol can lead to an increase in oil production.

Photographs: Sean Laurenz (model); Supplied (products)

UNEVEN SHAVE

Cause: Sleep deprivation reduces skin clarity and spikes production of the stress hormone cortisol, which damages your skin's primary structural protein.

Fix: Facial Scrub + Charcoal 25ml R60 takealot.com Pro Tip: Prep your skin with a scrub to achieve a closer shave.

Move your fingers in a circular, upward motion to make your beard stand up. Do that for 3 minutes, then rinse and shave.

DARK CIRCLES

Cause: Sodium and lack of sleep slow circulation, expanding blood vessels beneath thin under-eye skin.

Fix: Clarins Men Line-Control Eye Balm 20ml R480 clarins.co.za Pro Tip: De-puff morning eyes by applying ice or frozen tea bags. “The cold reduces puffiness, and tea provides antioxidants,” says dermatologist Dr. Paul Jarrod Frank.

Fix: KIEHL'S Oil Eliminator Refreshing Shine Control Spray Toner 180ml R365 kiehls.co.za Pro Tip: Wipe your phone with a cleaning tissue to remove oil and bacteria. Change pillowcases weekly so your skin oils and products from your hair don’t touch your face.

MH.CO.ZA/ June 2019 65

FOOD The Ultimate Starch Muscle: Easy As Pie

TheHealth Snob’sGuide toRice

WRONGLY DISMISSED AS A STARCHY NUTRITIONAL DESERT, THIS CARB STAPLE IS A VERSATILE POWER SOURCE, STEAMING WITH HIDDEN BENEFITS.

01 Go with the

rain

Though it remains the world’s m st popular carb, rice has lost its place at most tables recent years to trendier, supposedly healthier fare ch as quinoa and teff. But to pass up rice is to miss out n a packet of goodness. Louis Lingwood, head chef at Lon on’s Cleveland Arms, is here to help you harvest a delicious ayload of health and fitness benefits. You won’t go hungry.

A ARBORI

Its low amylo and high o tent gives t amylopectin co ity, perfec rice a creamy for risottos. It also chets up its GI rating, makin it an instantly digestible sou e of energy for tired muscles.

B BASMATI

By contrast, this south Asian classic is packed with amylose.

This not only makes it easier to cook without it dissolving into mushy clumps, but due to its high dietary fibre content, it boosts your satiety to support

your weight-loss efforts, too.

C CALASPARRA

Conventionally used in paella, this rice is highly absorbent and can carry more than twice its weight in liquid. That means it locks in flavour, but also more of the valuable, brain-enhancing minerals in your paella’s prawns, such as selenium.

D RED THAI

The natural red tint won’t just make your fried rice an Instagram hit –it also signifies the presence of the flavonoid anthocyanin, an antioxidant that counteracts free radicals and bolsters your heart health.

66 MH.CO.ZA/ June 2019

T

heat is on

Drop the microwave bag. If you know what you’re doing, boiling rice won’t ruin the flavour, nutrient profile or your saucepan. First, always wash your rice in a sieve before you cook it.

A wide sieve (R399, yuppiechef.com) will make it easier to rinse a greater surface area.

Next, warm the grains in a pan with a dash of sunflower oil. Then, for every cup of rice, add two cups of water. It’s worth investing in a durable saucepan: GreenPan’s range (yuppiechef. com) boasts a ceramic non-stick layer that’s enhanced with diamonds to make them last longer. Cook on a low heat with the lid on until all the water has been absorbed.

Take the pan off the heat and run a fork through the rice, so it doesn’t stick. It’s ready to pile onto your plate.

03

All in

e

Healthy, fl v voursome food nee n’t be complic ted, even when it as a gourmet twist. ngwood’s s are largely coo d in (and served fro ) a single pan to im art the maximum n trition and flavour ith the minimum f fuss. Generous portions, please.

C RB WORK P S OFF

A RE-FEED SQUASH AND SAGE RISOTTO

SERVES 6 A R B O R I O R I S OT TO R I C E , 500G A LARGE BUTTERNUT C H I C K E N O R V E G E TA B L E STO C K , 1 . 2 5 L S H A L LOT S , 4 , D I C E D G A R L I C C LO V E S , 2 , DICED BUTTER, 50G WHITE WINE, 250ML PA R M E S A N , 7 5 G SAGE, A HANDFUL

METHOD

Peel, deseed and cut the butternut, then roast for 30 minutes in foil. Warm the stock in a pan. In another pan, sweat the shallots and garlic with half of the butter until soft. Add the rice and the wine, stirring often. When the rice has absorbed the wine, start ladling in the stock and stirring as the rice cooks – this will take about 20 minutes. Mix in the butternut.

Add the Parmesan and the rest of the butter, stir and season. Tear a few sage leaves, scatter them on top and serve for a quick-fire energy boost.

B ZERO-WAIST SMOKED HADDOCK KEDGEREE SERVES 4 B A S M AT I R I C E , 2 5 0 G A SIDE OF SMOKED HADDOCK MILK, 1L S U N F LO W E R O I L , 4 T B S P WAT E R , 37 5 M L WHITE ONIONS, 4, SLICED G A R L I C, 4 C LO V E S , S L I C E D T U R M E R I C, 1 T B S P A SMALL GREEN CHILLI, CHOPPED F R E S H G I N G E R , 2 5 G, G R AT E D FRESH CORIANDER, A HANDFUL LARGE EGGS, 4

METHOD

Poach the haddock in the milk for 10 minutes. Cool, then pick out any bones. Keep the milk. Put the rice in a pan with half of the oil and toast for a minute. Add the water, cover with a lid and cook for 15 minutes until it’s absorbed.

Run a fork through the rice to prevent it from sticking. Fry the onions and garlic with the remaining oil. Add the spices and cook for 15 minutes. Mix in the haddock, rice and the warm milk. Top with torn coriander and a soft-boiled egg, split in half. Dig in.

We provide further pr of that carbs de erve pride of lace at dinner

D OP FAT

Overweight adults on a carb-based diet lost more body fat th n those on a carbfr e plan, according to the journal Cell etabolism.

ULK UP

Combining protein with high-GI carbs for a light post-exercise nsulin spike is your smartest strategy for muscle-building, a Nutrition Reviews study found.

Words: Ted Lane, Photography: Louisa Parry Food stylist: Tamara Vos, *Tufts University | theclevelandarms.com

THINK FAST

Researchers* found that low-carbers performed worse than highcarbers on memory tests and had slower reaction times after a week on their respective diets.

C SMAR N UP PRAWN AND MUSSEL P SERVES 6 C A L A S PA R R A R I C E , 5 0 0 G

OLIVE OIL, 4TBSP S H A L LOT S , 3 , D I C E D G A R L I C , 3 C LO V E S A RED PEPPER S M O K E D PA P R I K A , 1 T B S P WHITE WINE, 250ML F I S H STO C K , 1 L MUSSELS, 500G P R AW N S , 2 5 0 G BROAD BEANS, 100G JUICE OF HALF A LEMON PA R S L E Y, A H A N D F U L

METHOD Find a large pan that will fit in the oven and spoon in the oil. Sweat the shallots, garlic and pepper with the paprika until soft. Add the rice and the wine. When the wine has been absorbed, pour in the stock. Cook on a low heat for 10 minutes. Without stirring, put it all in the oven at 180ºC for 10 minutes. Scatter on the mussels and prawns and bake for a further three minutes. Boil the beans for a minute, rinse in cold water and add just before serving, with the lemon juice and chopped parsley.

D BEAT IT BROCCOLI A D EGG FRIED CE

SERVES 4 RED THAI RICE, 500G SESAME OIL, 4TBSP GINGER, A KNOB G A R L I C , 4 C LO V E S A RED CHILLI A WHITE ONION A ST E M O F L E M O N G R A S S EGGS, 2 BROCCOLI, A BUNCH A S W E E T P OTATO SPRING ONIONS, 3, SLICED S OYA S A U C E , 4 T B S P PEANUTS, 50G

METHOD Cook the rice as in the kedgeree recipe above and allow to cool. In a wok, heat half of the oil and fry the sliced ginger, garlic, chilli, onion and lemongrass. When soft, remove.

Heat the rest of the oil in the wok and crack in two eggs. Break up and fry, then remove. Fry the broccoli and thin strips of the sweet potato for two minutes. Add the rice along with the garlic, chilli and spring onions, then the soya sauce, peanuts and eggs. Mix and cook until slightly crispy. For a citrus kick, squeeze on some lime juice.

MH.CO.ZA/ June 2019 67

FOOD

Upper-Crust MuscleFuel

FOR OLD-SCHOOL COMFORT FOOD WITH A CUTTING-EDGE MACRO SPLIT THAT DOESN’T FLAKE OUT ON FLAVOUR, TUCK INTO THIS CHICKEN POT PIE. / BY PAUL KITA

01

MAN

On chilly winter days, this gymgoer craves nothing more than a warming, stodgy, carb-heavy recovery meal – but he fears that a pie-eyed wobble in his nutrition plan would mean making up for it with steamed broccoli for the rest of the week. This needn’t be the case: armed with only a pan, he can serve up vitamin-rich vegetables and protein-packed chicken, bathed in bubbling gravy and cocooned in puffy carbs. Together, they deliver a well-balanced dose of macros and micros at just 1 556kJ per portion. It’s a virtuous take on the rustic staple, and easy as pie to prepare.

READER’S DIGEST Each bite brings more to the table

02

PAN

CHICKEN

MUSCLE GROWTH

• F R OZ E N P E A S , 1 5 0 G • BEER, 225ML • C H I C K E N STO C K , 225ML • F LO U R , 3 T B S P • FRESH ROSEMARY L E AV E S , 2 S P R I G S • A SHEET OF PUFF PA ST R Y, T H AW E D



03

PLAN

1. In a large cast-iron pan on medium heat, warm up one teaspoon of the oil. Add the chicken and brown for 8-10 minutes. Put the meat on a plate, then preheat the oven to 175°C. 68 MH.CO.ZA/ June 2019

2. In the same pan, heat the rest of the oil before adding the leeks, carrots and peas. Cook until the leeks soften and add the beer and stock. Bring to a boil, then turn down the heat and stir in the flour. Add the rosemary and meat and cook for about five minutes until it thickens.

3. Lay the sheet pastry over the mixture. Cut and patch as needed – just say it’s “rustic”. Put the pan in the oven and bake for half an hour. Remove the pan (use oven gloves).

Cool slightly, then dig in.

PASTRY

HIGHENERGY

CARROTS

SATIATING FIBRE

BEER

MOREISH FLAVOUR

Photography: Travis Rathbone

SERVES 6

• CANOLA OIL, 2TSP • C H I C K E N B R E A ST S , 2, CUBED • LEEKS, 2, CHOPPED AND RINSED • C A R R OT S , 3 , D I C E D

VERSUS

The Big Shakedown IN THE BATTLE FOR SEASONING SUPREMACY, MH HAS BEEN GRINDING IT OUT TO O T RMIN WHICH C CON CO IM NT O OFF RS S TH G GR AT R H A TH AN FITN SS BENEFITS: SALT, OR PEPPER? LET’S GET CRACKING.

SAALT

PEPPPER

VS

6--11g

20 0%

162% 0.2% 0.2%

MUSCLE-BUILDING SODIUM

ENERGISING IRON

Numbers Gain

Cutting out salt may actually escalate your risk of heart disease. While those with high blood pressure are right to avoid it, McMaster University linked low intake with early death.

HIMALAYAN PINK SEA SALT This salt is particularly high in sodium, a lack o which lowers blood volume, stimulating the sympathetic nervous system to disrupt sleep†††

An Indian study revealed that the black k pepper compound piperonal hinders new fat cells from forming. The results also exhibited a reductionof fat levels in the blood,, halting g weight g gain. g

28%

BRAIN-BOOSTING MANGANESE

FAT-BURNING CALCIUM

BEER Australian scientists found that when salt is present, beer is more hydrating than a sports drink. A post-run pint and a packet of crisps, then.

THE MH VERDICT

Weight loss

Dynamic Duos

Health Hits

Star Play S yer

16% ENERGISING IRON

21%

ANTIOXIDANT VITAMIN K

OF YOUR RDA†

OF YOUR RDA†

Salty foods can cause you to consume 11% more kilojoules*. According to the Journal of Clinical Investigation, salt s sinks thirst while increasing hunger to balloon your y waist.

TOMATO JUICE (+ VODKA) Alkylamides in pepper suppress cancer cells, a US study found. Whip up a bloody mary and boost the effects with tomatoes’ antioxidant lycopene.

Piperine – another black pepper constituent – inhibits an enzyme that breaks down “happy” neurotransmitter serotonin, suggesting a positive impact on your mental health**

AF FRAMOMUM MELEGUETA apan’s Tenshi College found that this African pe epper blocks the accumulation of dangerous vissceral fat, slashing your heart attack risk.

PEPPER WINS! Salt may still be bae for your slap chips – plus it’s comforting to know that the heart-health risks are overblown – but it simply can’t compete with pepper’s well-rounded nutrient profile. Extra minerals and piquant weight-loss potential make it the kitchen staple to crush.

MH.CO.ZA/ June 2019 69

Words: Ben Welch; Photography: Getty Images, Studio 33; *Journal of Nutrition; †per 10g; **Bio-organic & Medicinal Chemistry Letters; ††University of Washington

It may not be as po opular as salt, but pepper – con nsidered the West’s oldesst spice – accounts for a fiffth of the global spice trade.

You can n take the alarmist headlines about salt’s health hazard ds with a pinch of, er... you know. But B the fact is, in SA our averagee intake is between 1 and 6 gram ms more than the 5g RDA.

!)+ ! + ( ,+ /

+ ++ () ) -

( ()+ + . ) , ! + ) ! + 0 !+ - +! + (! (! ,+ + 0 ) !- ( ! ! (!, + ( ,+, -!+ ! +! + + ( 0 ! + # 0 ( ) +! + ! )! ( ! )) - ) ( ) # + + 0 %. '( + )+ !" !( , +0& ) /# ! 0 + 0' + ! ! + !) )+(0 + )+) ()+#

) ( - ) ! ! 0!,( ! ) !+ ) !," - , 0# % - ) - ! + /" + + ! ) ! + ! ) (, ( + ! ) ") & ) 0) ! "(! ))!( ! 0 ) + + - () +0 ! ))!,( # % '- +) ! + ( +) ,) ! . + +! - ( + !+ ( '+#& 0!, . + 0!,( ( + ! ) " +! )+ + 0 + + " !( + () 0!,( ),( 0!,'( !+ ! + ) " ( ( !. 0!,'( .!( +! + ( +! - $, ) + # ) !," ) ! ( + + ) ! "(! ) ) +! ),""!(+ + !+ ( )+( + + ( , ! #

!,(+ )0

"" 1"

", , 1 " - # 2 1 -"2 4 1 1

"3 ", # , 1 #" 1 ,-' 21 1 ,21 16 -" 6 6 " 1 - , - 4 , 12, ", 1- - -" 14" " 1 - " 1 , , -" - 1 2 ," 1 --" - ", 26- 4 " " +1 - 11 1 , , - 4 1 -4", ' -# 6 1 6+, 11, 1 1" -1," 1 "2- 1"2 - , " -- 4" ' ," --", - , " " 1 ,"#" " -1 - ", , - , "4 1 1 - 6 -1 121 - -12 6 4 1 , - , ", , 1 " - #- , , - , 1 - 1 1 "-1 " 1 4"2 " 1 , " 1 1 1" 4" 4 " , - " - , 6 ", " 6 1 1 6 " $!7&% " - , 6 ", 2 1 $ /&%' ) 4 1 #"4 , 2 1 3 4" * - 6- - ,' ) +, "3 1"4 , 2 1 , 1 , , 16# -16 4 , 4" , 1 " " -" (2 " '* "4 3 , 1 "1 , " , " - ", 2 " 1 3 " 3" 3 - 3 1 -" " # 5 #"4 , 6 -. 1+- "21 ", 1 2-1 4 " - 1 -1 4 #" ' - 1 - -2 - 1 " - 1" 2 -1," , , 1 " - # 1 1 2, 4 1 3 , 4 1 , , -'

ly had her back. But as it turned out, his romantic overtures were calculated and political. (And Sansa’s mom, Catelyn, was the one woman he really loved.)

THE LESSON: Nobody is a Littlefinger

LESSON

2

Escape a Toxic Relationship CERSEIANDJAIMELANNISTER

These twins bring out the worst in each other, and often it’s driven by lust. Think Jaime pushing a child off a tower because he catches them in the act, or the couple going for it next to the body of their dead son. Each has tried breaking it off, but they always get back together.

THE LESSON: Often toxic relationships repeat patterns seen in the couples’ parents, whether it’s people who had parents who fought choosing angry partners, or those with alcoholic parents being drawn to partners who drink heavily, says Lori Gottlieb, a psychotherapist and author of Marry Him. “The pull towards that feeling of ‘home’ makes what they want as adults hard to disentangle from what they experienced as children.” Break the cycle: you need to identify the toxic patterns and replace them with new ways of interacting when things start to escalate. This may require working with a therapist.

from the get-go. Dishonesty usually begins slowly, with little white lies, and the more lies you get away with, the more you’re likely to lie, according to a University College London study. When your deceptions are exposed, there might not be an assassin sister with a blade waiting for you, but your relationship essentially gets its throat slit. “Once the trust is broken, all trust is broken,” says Gottlieb.

“Earning it back is challenging and sometimes impossible. A significant breach of trust, even if the relationship lasts, will often taint the relationship in ways you can’t fully repair.”

LESSON

5

3

Even Small Lies Add Up

SANSASTARKANDPETYRBAELISH Baelish, aka Littlefinger, tried (oh, how he tried!) to win Sansa’s trust, making her believe that he was the only one who tru-

Stop Talking and Listen to Her

DAENERYSTARGARYENANDKHALDROGO

LESSON

4

Know When to Say No

MELISANDREANDSTANNISBARATHEON In one sense, Melisandre and Stannis were a good match. She was convinced he was the one true king of Westeros, destined to become Lord of the Seven Kingdoms. It’s nice to have a partner who believes in you so unconditionally. But Melisandre also told him to burn his only daughter, Shireen, as a sacrifice, and he did it. This, clearly, indicates problems.

LESSON

thoughts, feelings, and behaviours, not anyone else’s.” There is a difference between couples mutually expanding each other’s worldview and emotional manipulation. “Being completely dependent on a partner, where they have all the decision-making power, makes us lose our autonomy and sense of self,” says Monk.

If your partner tries to pressure you into doing something that feels wrong or scary – something that makes you uncomfortable, like, say, sacrificing your daughter to the fire god – you can say no. You should say no.

THE LESSON: The only way to correct

a controlling relationship is by trusting yourself and setting boundaries, says Sharie Stines, a California-based therapist. “Know where you begin and end and where the other person begins and ends,” she says. “Don’t confuse your identity with theirs. Remind yourself that you are only responsible for yourself – your

In the beginning, their relationship was a horror show: Drogo was arrogant, violent, and sexually aggressive. They eventually settled into a marriage that felt like an equal partnership, but only after Drogo started listening to Dany’s ideas, from insisting that he could lead his army across the seas and claim the Iron Throne to reminding him that sex can be way hotter when you let your partner get on top and make eye contact.

THE LESSON: Women want men who can access their emotions, be empathetic, and admit fault, says Jenna Birch, author of The Love Gap and CEO of the new dating app Plum. “Vulnerability takes practice. It’s supposed to feel scary!” Set aside private time to connect with your partner, or be available when your partner needs to talk or seems preoccupied. Ask what’s on her mind and probe gently. And if you’re arguing, don’t try to solve her problem or judge her position. Instead, try to see the situation from your partner’s POV. “Your partner can make you stronger – practically, intellectually, emotionally, or otherwise,” says Birch. “But only if you let them.”

MH.CO.ZA/ June 2019

71

RELATIONSHIPS

GIRL NEXT DOOR My newish girlfriend posts a lot of revealing selfies.

Now that we’re serious, it’s a little weird. Can I say something?

Steve, Nelspruit Not really. We’re all out here building our own brands via social media. (And some of those brands are about selfies in bikinis.) You should absolutely tell her that you are feeling different about her feed now that you’re exclusive, but you can’t ask her to change it. If she’s proud of her photo shoots and you can’t see it from her perspective, it’s just going to drive you crazy and drive the two of you apart.

I’m interested in working CBD into our sex life – yea or nay?

Peter, Newlands

That’s a big yea from me. CBD (that’s cannabidiol, the non-psychoactive component of cannabis and hemp) is being experimented with as a way to help reduce anxiety, increase sensation, improve desire, and alleviate pain. (Keep in mind, though: the legality of CBD is still being investigated, and most of the reported benefits are anecdotal.) Essentially, it’s another way to relax and let you get and stay in the mood. You could smoke it – it won’t be the same as actual stoned sex, but it’ll definitely be chill sex. If you want to eat it, that will work too, but it’ll take longer to have an effect, up to 45 minutes. The easiest way to play? CBD lube. I like the water-based ones. And remember, it’s subtle – although you may not notice the CBD effects immediately, it certainly gets the job done.

72

MH.CO.ZA/ June 2019

My girlfriend has really quiet orgasms. Does that mean she’s faking?

Ben, Johannesburg Probably the opposite.

All those super-loud moany orgasms from porn? They’re not representative of real-life climaxes.

Shocking, I know.

Sometimes we’re loud, but sometimes we’re focused and quiet. Don’t let her sound level fool you.

If she’s clenching and verbally lets you know it’s working, you can rest assured.

If you suspect she’s faking it, take a few sessions to focus just on her orgasm (i.e., not yours). Then ask her how she likes to

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

get off, and listen carefully. Then take her there.

Women have told me they want men who “don’t play games”; others say they “love the chase”. What’s the appropriate balance ?

Eric, Limpopo Women want to be desired. If that comes in a very straightforward package, that’s great. But I’ll admit, making things less predictable can make them feel more illicit, which can be a major hot factor.

Whether that means sending flirty texts or one of you obviously playing hard to get, it all reminds me of the seven-second test. (You know, that “stare into each other’s eyes for seven seconds and you’ll either fight or f*ck” thing?) Although I agree that we don’t want to “play games”, we do sometimes want to draw out the inevitable fireworks.

Working harder for it can make finally lighting the fuse that much more rewarding.

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

Annabelle Breakey/Getty Images

THE

WEALTH Reinvent Your Career Making Cents Of Volatility

PHOTOGRAPHY BY MAURO MATALONE

WEALTH

Never Trust A Skinny Chef

THEY SAY THE BEST PLACE TO START IS AT THE BEGINNING. THAT’S WHY WE’RE GOING TO BACK TO BASICS WITH FRED ROED, SUCCESSFUL ENTREPRENEUR AND AUTHOR OF THE HEAVY CHEF GUIDE TO STARTING A BUSINESS IN SOUTH AFRICA, WHO SPENDS HIS DAYS LEARNING FROM SA’S TOP ENTREPRENEURS. / BY KELLEIGH KOREVAAR

“Fred, I never trust a skinny chef,” the brand manager of Ferrari South Africa squarely told Fred Roed, after he’d delivered a pitch he thought would land Ferrari as a client of the digital marketing agency he’d founded not long before, World Wide Creative. It was worth a try, right?

Wrong. Fred had spent twenty minutes explaining how Ferrari needed to embrace social media, digital newsletters and a new website, and that WWC could provide them all. The only problem? It took less than those twenty minutes for Ferrari’s brand manager to do a quick Google search, and find that WWC themselves weren’t using any of the services they were selling. They weren’t eating their own food. They were skinny chefs.

It was the first time he’d heard the term; but it stung, and it stuck like a bluebottle hell-bent on ruining your day on the Durban beachfront. Fred and his team at WWC wanted to be heavy chefs, the best in the business; so they sent out newsletters, started a blog, and then shared what they learnt across social media.

Every meeting they went into, they applied “heavy chef” thinking, and began to throw the term around the office.

But even back then, Fred wasn’t exactly a skinny chef. At the age of 30, WWC was already his second business venture. He’d gone overseas to study, and landed his first job in Denmark. But in 1998, motivated by social conscience, he wanted to come back to South Africa and help people. He came back, having studied design, advertising and marketing, and the next year he started his first business: a centre for children with learning disabilities. The media picked up one of their success stories, and they were featured in magazines, radio stations, newspapers and TV shows across South Africa. In 2003, they had a team of 20 people.

Clearly Fred wasn’t new to the business of business, but he wasn’t yet considered a heavy chef by his peers.

So in 2007, Fred and his business partner Mike invited Verity Price – a singer and motivational speaker – to present to their team. The next month they invited someone who was a heavy chef, an entrepreneur; and then word got out. Everyone wanted to talk or be taught.

By 2007, the heavy chef sessions were a regular thing.

In 2014, after turning World Wide Creative into one of the top digital agencies in Africa, the partners sold the company, with Fred remaining as CEO. And by 2016, Fred realised he wanted to turn his heavy chef side project into a real business, focused on entrepreneurship.

Three years later, Heavy Chef has partnered with some of SA’s most successful brands, bringing people who are at the top in their fields – heavy chefs such as Thabo Mbeki – to stages all over South Africa for workshops and events.

MH.CO.ZA/ June 2019 75

His job is all about learning from entrepreneurs, and he’s here to banish the skinny chefs from the entrepreneurial kitchen.

Success is served.

DON’T JUMP IN WITH BOTH FEET Our newsfeeds bombard us with stories about Johns and Nicks who walked out of their jobs one day, started their start-up the next, and a week later had received funding from three banks, made it onto the JSE, and received buyout offers from Google, Amazon and Steve Jobs’ kids’ trust fund.

But no matter how regularly we see this, it’s not that common in reality. For Fred, the idea for Heavy Chef was born in 2005; but it was only in 2016 that he took the leap and jumped in with both feet. And there’s power in that.

“Ideas are cheap. Everybody has ideas; and they really are easily accessible, easily attainable, and easy to talk about. But in its very nature, the concept of Heavy Chef is predicated on doing as opposed to talking.”

You have to think of your idea as a seed.

The seed is planted, then you cultivate it, and allow it to grow in its own time. In that time you become a critical thinker – and most importantly, you become forgiving of yourself when you have setbacks. “You allow those ideas to germinate and grow, because ideas are also malleable. They can change and evolve and be refined, and you can course-correct.”

Because if you jump right in with both feet and your life savings? Well, you could end up like the Johns, Nicks and Mark Zuckerbergs. But for every John, there’s a Fred. One reason Fred didn’t take the plunge immediately when he first had the

FEED YOUR BRAIN

These are Fred’s top book and podcast picks for start-up success.

76

MH.CO.ZA/ June 2019

Good To Great – Jim Collins This management book describes how companies transition from good companies to great – and how most fail to make that transition.

idea for Heavy Chef is that he’d already done that years before with his previous business.

And in that business – while he saw himself in the fast lane, headed straight for success, with a tank full of petrol and a boot full of awards – his reality was in stark contrast.

That first business he started... well, we left something out. The centre for children with learning disabilities? With its team of 20? It closed down in 2003. Fred ended up R1.3 million in debt.

“It took me ten years to pay back that money,” he says.

You always hear about the successes; rarely about the failures. Of course you know Reid Hoffman, co-founder of LinkedIn; you don’t hear about SocialNet, his online dating and networking service that ultimately failed. Jeff Bezos, founder of Amazon and richest person in the world,

The Road Less Travelled – M. Scott Peck Recognising that life is difficult and the journey to growth is a long one, this book gently guides you on that journey.

The E-Myth Revisited – Michael E. Gerber This book lists essential components a business needs, shows how to revive a dying enterprise, and guides entrepreneurs.

had several failed ideas, his most notable being a disastrous online auction site.

So, yes; Fred has started two extremely successful companies. Now you know that he also started another business that was, in his words, “a spectacular failure”.

IF AT FIRST YOU DON’T SUCCEED But failing once doesn’t mean you’ll fail again. Just look at Fred. But what does it take to become a successful entrepreneur?

Well, we don’t have all the answers – we’ll leave that up to Fred and his book, The Heavy Chef Guide To Starting A Business In South Africa, in which he outlines the process step by step.

We can tell you what it doesn’t take, though. A European Economic Review study found it might actually pay to be pessimistic.

Their research showed that business owners

The Innovator’s Dilemma – Clayton Christensen You’ll get an insightful analysis of changing technology and its importance to a company’s future success in this book.

The Heavy Chef Guide To Starting A Business In South Africa – Fred Roed Fred’s used his years of entrepreneurial experience to create a comprehensive South African guide.

WEALTH

with above-average optimism earned 30% less than those with below-average optimism. That’s because optimists often set up businesses that have no possibility of making money and achieving financial success.

“As a society, we celebrate optimism and entrepreneurial thinking; but when the two combine, it pays to take a reality check,” said Dr. Chris Dawson, co-author of the study.

Other research shows that only 50% of businesses survive past the five-year mark, and this rings true for Fred. His first business was around for four years.

“Over time, entrepreneurship has become glamorous… but there’s nothing glamorous about running out of petrol on a major highway in Cape Town, and having to freewheel downhill to a (thankfully closeby) petrol station. I have a singular memory of that moment – shouting at the universe, and banging my hands against the steering wheel of a beaten-up old Volkswagen Fox, a car that was gifted to me by a close friend

because I couldn’t afford to buy even a second-hand one.”

The research also says that on average, entrepreneurs earn less, work longer hours, and take on more risk than those in paid positions.

“In my opinion, being an entrepreneur can be the most fulfilling job in the world; but it requires an unholy amount of patience, determination and grit in order to get past the obstacles that you will face.”

So once you’ve let that idea germinate and grow, and you know what it takes, what’s next? Well, you’re going to have to grab a chair and a napkin, and get to work.

THE NAPKIN PLAN Fred knows the reason he failed. His business model was all wrong. That’s why you need to get your business model right from the beginning; and a business plan can help with that.

“In my book, I have a whole chapter on

“Our aim on earth is to turn learning into a lifestyle for entrepreneurs. Heavy Chef is a gym for your mind.”

Revisionist History – Malcolm Gladwell Each week, for 10 weeks, this podcast goes back and reinterprets something from the past: an event, a person, an idea.

StartUp – Gimlet Media StartUp is a documentary series about entrepreneurial life.

This podcast (now a sitcom, too) is about what it’s really like to start a business.

Without Fail – Alex Blumberg On this podcast, you’ll get candid conversations with people who have done difficult things: what worked, what didn’t, and why.

Masters Of Scale – Reid Hoffman Reid’s (co-founder of LinkedIn) podcast shows how companies grow from zero to a gazillion, testing his theories with legendary leaders.

business plans – and I’ve never written a business plan in my life. I’m the ultimate skinny chef when it comes to business plans. But I do have what I call a napkin business plan.”

When Fred started Heavy Chef, he wrote a three-step plan on a napkin. That’s a far cry from the dissertation-length business plans some entrepreneurs swear you need.

If you’re looking for information on how to structure a business plan, Fred advises you to pick up a copy of I’m In: Essential Business Advice for Entrepreneurs, in which author Polo Leteka – fund manager, investment banker, and angel investor from reality TV series Dragon’s Den – takes business planning back to basics. If you nail the basics, you’re more likely to succeed.

Whatever you want or don’t want from your business plan, you can start by answering six essential questions: what problem is the business trying to solve? What defines the market? What’s the potential for converting the opportunity into a revenue stream? How are you going to do this? What will that require? And how will you articulate the potential to make a profit? These questions will help you on your journey to becoming a heavy chef.

And as for Fred? He’s a recognised public speaker and consultant. He was Head of Agencies at the Interactive Advertising Bureau SA between 2013 and 2016, and was awarded “Best Individual Contribution to the South African Digital Industry” in the 2015 Bookmark Awards held at the Turbine Hall in Johannesburg. Plus, Fast Company magazine named him one of the Top 100 Creative People In Business 2015. So I guess you could say he’s a heavy chef.

Should This Exist?

– Caterina Fake They invite the creators of radical new technologies onto this podcast, to think about how their tech might be impacting humanity.

The James Altucher Show – James Altucher On his podcast, he’s had some of the greatest innovators and peak performers who have forged their own paths.

MH.CO.ZA/ June 2019 77

WEALTH

Start Over MILLIONS OF PEOPLE ARE WATCHING THE CAREER PATH THEY WERE ON SLOWLY DISAPPEARING. TO CARVE A NEW ONE THAT FEELS URGENT AND MONUMENTAL, YOU HAVE TO KNOW THE NEW RULES OF REINVENTION. ROSS MCCAMMON HELPS DECODE THEM.

7 78 MH.CO.ZA/ June 2019

ILLUSTRATIONS BY T YLER COMRIE

Delmaine Donson/Getty Images (man on computer, previous page), Kyoshino/Getty Images (paper)

Until a few years ago, I bought into the same idea that my parents and grandparents had about how a career should unfold: if you worked hard, you would be taken care of. You’d get to buy a house, a couple of cars. You’d retire at 65-ish. The American (and South African) dream. I had always been grateful to have a job – particularly the “dream job” I had throughout my 30s. I was loyal to it, and to my industry. And my job and my industry, I thought, were loyal to me.

And then I was retrenched.

I got another job pretty quickly though; and then, after two years, I was retrenched again. I was the sole earner in my family.

I had two young kids and a bond.

Let me tell you: that clears the mind.

We’re being told that favourable things are happening to the economy, but most people I know are scared. They feel anything but stable, and for good reason. We’re living through a seismic shift in global business.

Connectivity has disrupted industries, as well as the lives of families, and of hardworking people who take pride in their work and just want work to do.

My reaction? Once I truly accepted a less stable reality, I stopped trying to walk down a “path”. It was as much a mindshift as it was a career strategy.

I began to feel younger and more nimble. But I got a lot of advice – from colleagues who’d moved on, and from people who specialise in reinvention, like the ones I spoke to for this story.

These three experts regularly work with the most reluctant reinventors – people far along on their professional journey – and help them navigate change.

Here’s how they think you should approach it.

MEET THE NEW RULE INTERPRETERS Stacey Staaterman, a New York City-based career and leadership coach Dorie Clark, a marketing strategist and author of Reinventing You Bill Burnett, adjunct professor and executive director of the Design Programme at Stanford and co-author of Design Your Life

1

Admit That It Sucks, but the Time Has Come to Do Some Reinventing

Of course it’s scary You expected that you would surf this wave all the way to the beach and jump off and have a great retirement. But the surf changed. Now you’ve got choppy, short waves and you’re going to fall off the board. Your job now is to get back on the board and anticipate fall-offs. Today, being adaptive and flexible is critical. – s. s.

But not doing it is worse You can kind of hunker down and hope against hope that the storm blows over, but it’s not going to blow over. You really only have two choices. Accept the default reality: “Whatever happens, I’ll just scramble.” Do you want the default reality? Or the one you design?

Because those are your only two options. – b. b.

MH.CO.ZA/ June 2019 79

WEALTH

You’re only what your digital profile says about you Our culture around job searching and careermanagement behaviours mirrors dating and courtship.

Nobody has a blind date anymore. Nobody. Even if you have an introduction to another human being, all of the humans involved go to the Internet and scope each other out. If I had two hours to spend on doing something to help somebody’s career and job search, I would invest that time on LinkedIn. Get your profile in good shape first. – s. s.

Make your profile about what you can do, not just what you did Peel back the layers of your résumé. Think about your transferable skills. I do a lot of work with transitioning members of the military, and some of them come in and have skills like they’re a tank driver or they defuse bombs, and obviously that doesn’t seem remotely transferable to civilian life. So how do you take someone like that

and make their skills transferable? Understand that it’s not about your literal job description. There are meta skills that you’ve developed along the way, like understanding how to lead a team, or learning what makes for a great story and how to capture people’s attention.

Things like that could be applied to any number of different places. – d. c.

Don’t paywall your email address Many people (including recruiters) use free accounts on LinkedIn, so they can’t access your information in the “Contact” section. Include it in the “Summary” section instead. – s. s.

You have to jump in LinkedIn is not a giant digital address book. It is a 24/7/365 networking event.

Those who share, comment on, and publish content are rewarded with connections and visibility. Lack of participation negatively affects how your profile will rank in recruiter searches. – s. s.

NEW ADDICTION ALERT! YOU’VE PROBABLY seen YouTube videos with impassioned

speakers like entrepreneur Gary Vaynerchuk and half of all TED Talkers gassing on about working really hard (getting up early, never giving up, generally crushing it but never saying what “it” actually is). So, what’s the... result of all this effort? For peddlers of “hustle porn”, who revere and promote extreme effort as a virtue, the work is the result.

Which is obviously weird! Kind of sick, actually! And more importantly, counterproductive. Ignore those who say you should work harder than anyone else. (A) That’s impossible, because Dwayne Johnson walks the earth. (B) You deserve (and need) a personal life. (C) One man’s motivation can be another man’s self-esteem killer. Hustling non-stop, as Reddit founder and hustle-porn hater Alexis Ohanian says, “has deleterious effects not just on your business but on your well-being”. The only people seeing any benefits from this twisted philosophy are the people reaping YouTube-ad bucks from espousing it. – R. M.

80 MH.CO.ZA/ June 2019

3

Don’t Wait Around to Get Noticed

Today, everybody’s in your network As long as you’re on the Internet, you can reach pretty much anyone worth connecting with. It’s completely wide open. I’ve struck up a friendship with somebody who’s been a leader in personal development for 40 years, all because I commented on some of his content. There is so much access to people at super-high levels – there’s no reason you couldn’t create a relationship with a CEO if you wanted to.

Once you’ve built that network, you have to keep up with it. People often don’t do that. They ping folks once in a while or may have lunch, but that’s not enough. They don’t keep them up to speed and treat them like a board of directors. These people should be getting a twice-a-month update: “Here’s how the search is going.” Express how much you value their support, and ask for specific introductions to people. – s. s.

4

Make yourself easy to know If you blog or are sharing relevant content on social media, then people look at you as a thoughtful curator of ideas. That can matter.

Even if you’re in a company where there are constraints on what you can share publicly, you can share things in places like your company intranet. Or put in applications to speak at industry conferences. It takes extra effort, but these things ensure you’re perceived as credible. – d. c.

Authenticity wins I got a client to write an article about gratitude – gratitude after being retrenched! The piece was vulnerable, personal, and unexpected. It raised his visibility and led to a ton of new conversations. He’s found a job since then, and he’s doing really well. It actually turned up the heat on his search and pulled him out into the light. – s. s.

As Long as You’re Inventing, Make Something Great

Go for the big win Get out of the false binary of “It’s either work or life”. It’s just life and life. You’re living life at home, you’re living life on the commute, you’re living life. Whenever you make things a dichotomy, you’re going, “It’s either A or B, and if I have more of A, I have less of B.” There’s no way to win that game. – b. b.

Mike Kemp/Getty Images (sign)

2

Treat LinkedIn as the New Headhunter (Because It Is)

WEALTH

THE

WEALTH REPORT 2

LET’S TALK ABOUT IT

1

SLEEPER HIT

Every grizzled businessman boasts about flying through life on less than five hours of sleep. But before you start scaling back your precious shut-eye to squeeze out even more productivity, take a look at this: in a recent study, the Department of Population Health at New York University set about testing the world’s most common sleep myths.

Turns out if you want to function at your peak without compromising long-term health, you need far more than five hours. And no, a nap during the day won’t alleviate the negative effects. Their advice: shoot for seven hours minimum, and stick to a strict schedule.

While your little tyke is still struggling with his two times tables, future success is a simple formula.

Researchers at MIT have figured out how you can give little Timmy an edge later on in life – and no, it’s not giving him a link to SparkNotes.

Instead, they found that having frequent back-andforth conversations at an early age will help boost his communication skills, a vital talent in the workplace or at the bar (or the police checkpoint).Weknow it can be tough to hold a conversation with a tiny human with an even smaller vocabulary; but put in the work, and you’ll make sure your kid lives his best life.

3

GETTY/GALLO IMAGES, IMAGES SUPPLIED (STANDING DESKS)

4

TAKE IT EASY Getting angry is never a good look, especially in the office. But if you’re prone to losing your temper, you also need to be wary about

COMPILED BY KIER AN LEGG

who said they were more likely to get ana gry tended to overrate their intelligence. The T verdict’s in: throwing a tantrum will cloud your judgment in more ways than on ne.

Next time you’re about to blow your lid, try using an app such as Breathe2R Relax (iOS & Android) to rein yourself back in.

Well done! You’ve made it halfway through the year. Still with the programme? Here’s how to survive, thrive, and climb to the top.

STAND UP FOR SUCCESS intervention group was given height-adjustable workstations (the ol’ standing desk) and told how to use them. The control group slouched about in their office chairs for the 12-month period. The result: those using standing desks reported feeling less anxious and more engaged in their jobs. They also noted improved job performance. Read on below for advice on choosing the right standing desk:

Standing desks have crept up in office spaces across the country with the guys behind them bragging about their immeasurable benefits. But does this complicated table have a leg to stand on? Scientists say yes. As part of a study published in the BMJ, researchers assigned workers from the University Hospitals of Leicester NHS Trust to one of two groups: a control group and an intervention group. The

UPSTANDING

Get on your feet, there’s work to be done – save your ass with one of these:

1. Upright (but still in your budget) The JUMBO DeskStand is a wooden table-topper sporting a double shelf set-up, giving you more space for your sprawling workload (or cheat-day lunch).

Bonus: it’s made right here in SA. R1 495, takealot.com

5

overestimating your intelligence. Turns out that a short fuse is a sign of overconfidence. Researchers at the University of Warsaw surveyed 520 students attending universities across the city. Students were quizzed about their tempers before tackling an intelligence test. The result: those

JUNE

2. Raising the Bar DeskStand’s TekDesk is a motorised adjustable desk that can be raised or lowered with just the tap of a button.

You can program three height presets to lock in the perfect apex.

R6 495, deskstand.com

3. Turn the Tables The VARIDESK Pro Desk 60 Electric Standing Desk is a sleek standing desk that can be adjusted to nine different height levels. But the real selling point here is the 152.4cmwide prime real estate on top. R14 100, ergotherapy.co.za

HELP A BROTHER OUT “Empirically speaking, money may bring h happiness to a certain extent, bu ut there’s a lot more to joy of life e than simply acquiring wealth.” Gi il Oved (@gil_oved) Known for h his role as one of the “shark ks” on M-Net’s Shark Tank, Gil O Oved is a successful entrepreneur who co-founded monolithi ic advertising agency The Cre eative Counsel. Follow him f for hot takes on the best inve estments, financial news and footie results.

MH.CO.ZA/ June 2019 81

HEALTH Dad Like A Boss Conquer This Winter Give Your Tech A Rest

Are You On Track To Hit Your #DadGoals?

IT’S THE JOB THAT EVERYONE IS UNDERQUALIFIED FOR. BUT WHETHER YOU’RE A PRACTISED PARENT OR AN ASPIRING FATHER, MH IS HERE TO TEST YOUR PATERNAL POTENTIAL

Q1 Men can’t be affected by postnatal depression.

A TRUE

B FALSE

Q4

Which of the following morning refreshers is the smartest fertility booster?

B

CHOCOLATE SHAKE

B Depression in new fathers is common, but it often goes unreported due to stigma, according to Lund University. Your first step is to speak to a professional, but making time to weight train can also lighten the load. One study* found that going heavy markedly lifts your mood.

Q2 Which of these desk-drawer snacks will pick up your chances off conception?

A

LEMON WATER C

A ALMONDS

B CHOCOLATE

BLACK COFFEE

C SALAMI STICK

A When it comes to the crunch, choose nuts. Spanish researchers found that two handfuls of almonds, hazelnuts or walnuts per day will not only improve your sperm count, but also boost your sperm’s speed and the distance it can travel. Processed meats and sugars, on the other hand, have been shown to have the reverse effect. Nuts for nuts, then.

Q3 Wearing briefs kills off your odds of conception.

A Sadly, chocolate shakes are not the new health panacea. Sipping hot water and lemon has been linked to a better hormone balance, supporting the liver as it removes oestrogen. But too much caffeine – that’s four or more mugs a day – can harm fertility in some men. Delay your first of the day until mid-morning, as knocking one back on waking raises cortisol levels.

Q5 It’s your round. What

Q6 You’re more likely to father

are you having?

A

HIT

B

MYTH

B Unless your budgie smugglers are turning your legs blue, they won’t cause any lasting problems.

The US National Institutes of Health found that any impact they might have on your semen quality isn’t enough to affect your ability to conceive.

Unless she disapproves of them, of course…

A

B

WATER. WE’RE ONE PINT TRYING… WON’T HURT

a boy genius at what age?

C

I’M ALREADY THREE DOWN

B Rather than sink your fertility prospects, a Friday night pint could boost your chances, reports Andrology. Men who consume a modest four to seven units a week boast a higher sperm count than teetotallers. Cheers to that.

A 25-34 B 35-44 C 45+ B Good things come to those who wait to produce a prodigy. Sons of older parents are more likely to have higher IQs, King’s College London found, attributed to older fathers having fully established their careers.

MH.CO.ZA/ June 2019 83

HEALTH

Q7 Missed _____ could be

threatening your odds of conception.

Q10 Becoming a

Q8 Which of these training methods

parent causes your body mass index to increase by ___%.

can help you lose your dad gut?

A

A MEALS

B DEADLINES

C SLEEP

C Enjoy those extra hours while you still can. Inadequate rest is linked to poor semen quality. Boston University found that clocking at least six hours saves you from a 42% decrease in your conception chances. Ditch Netflix for an early night.

A HIIT

B LISS

A Not only is HIIT easier to fit into your squeezed schedule, it also boosts the production of proteins that elevate your metabolism during rest and burns fat, Cell Metabolism found. But it’s not all about aesthetics: it’s worth playing the long game once a week. An Obesity study rated endurance sessions as the best way to cut life-shortening, hidden visceral fat.

Q9

0% B

1.5% 2.6% C

C “ ” ’ from inevitable. Northwestern University found that first-time fathers gain 2kg on average. Combat the kilos with exercise that you can share with your children: regular swimming not only offers a full-body workout, but adds years to your life*.

Hot or cold showers?

Q11 Only women gain weight during pregnancy.

A

TRUE

NOT A

HOT

FALSE

B You may not be eating for two, but a third of men pile on the kilos over the nine months due to being influenced by their partner’s cravings†. Hankering after carbs? Swap your lunchtime sub for a barley kernel roll, shown to balance your appetite**. Extra gherkins, please.

Q12 Which of these trademark dad moves will keep you young?

A WEARING VELCRO SANDALS B TERRIBLE JOKES C AWKWARD DANCING

B Though it might have a libido-limiting reputation, taking a chilly shower has been found to raise testosterone levels, an indicator of male virility. Meanwhile, a University of California study found that 45% of men who suffered from fertility problems saw their sperm count soar by an impressive 491% after giving up hot baths. Brace yourselves, here comes the cold water.

84 MH.CO.ZA/ June 2019

C We’d draw the line at flossing, but being first in line for “YMCA” has its benefits. A Frontiers in Human Neuroscience study revealed the physical and mental exercise involved in dancing can reverse signs of ageing in your brain. That’s certainly something to twist and shout about.

*Ohio State University; †The National Bureau of Economic Research; **CityMD

B

B

Q16 Your odds of

Q13

Which parent misses out on the most sleep?

having no sperm in your ejaculate rise by __% if you are overweight.

Q17 Which of these

breakfasts provides the best fuel for your swimmers?

A SMASHED AVO A

B CROISSANT

0% C

B

18%

A

Photography: Rowan Fee, Sun Lee | Illustrations: Ben Mounsey; *University of British Columbia; †Journal of Evolutionary Biology; **Frontiers in Psychology

C In the pursuit of parenthood, it may be fruitful to shed your excess belly fat. According to a Harvard study, overweight men have an 11% higher chance of having a low sperm count, and are 39% more likely to have no sperm in their ejaculate at all. For fast and intense fat burn as well as muscle growth, add kettlebell swings to your workouts.

B

MUM

DAD

B Don’t mention this one to your partner. A Developmental Psychobiology study following new parents discovered that fathers obtained less sleep than mothers in the initial postpartum period. Recharge your batteries with a box-set binge.

Yes, you read that correctly: the University of Buffalo discovered that, far from being a brain drain, watching reruns reboots your energy and willpower.

Q14 Optimum health comes as a

result of fathering how many children?

A

1

B

2

C

3

B Parenthood has been linked to a reduced risk of several conditions, from heart disease to cancer, with parents of twosomes faring best, according to the Social Science & Medicine Journal. Try musing on that next time they run you ragged…

HOW DID YOU SCORE?

0-5 DADDY COOL

Q15 Which seeming

disadvantages can actually make you a better father?

A LOWER TESTOSTERONE

B INCREASED BELLY FAT

C LESS FREE TIME

A This post-parenthood drop enhances your parenting*, as high levels block men’s ability to assess their decisions correctly – such as sticking on Tarantino’s latest film in the name of education.

Considering adding to your family? Start by looking out for number one. Research published in Cell Metabolism revealed that high blood sugar – caused by stress – could be passed on by fathers to their sons.

Rest easy, dads; you’ll be fine.

39%

6-11 FAMILY GUY

C FRUIT SMOOTHIE

A Bonus points if it comes on a seeded loaf. Human Reproduction revealed that the folate in avocado cuts abnormal sperm levels by 20-30%, while zincrich pumpkin seeds offer a fertility boost. Not all wellness hashtags are without their merits, it seems.

Q18 Your earning potential decreases once you become a father.

A

B

TRUE

FALSE

B Parenthood pays, it turns out. A study† revealed that men with children earn around 6% more than those without, while Cornell found that job applicants who mentioned being part of a parent-teacher body were more likely to get an interview.

Those sleepless nights may grate on you now, but being a father will boost your health in the long run. Men with kids not only enjoy significantly lower blood pressure than those without, but also crush their cardiovascular disease risk by 17%**.

12+ DAD GOALS

Impart some of that paternal wisdom to your newborn. Fathers who interact more with their child in their first months have more impact on their cognitive growth than less-engaged dads††. Better sing the praises of your football club early, then.

MH.CO.ZA/ June 2019 85

HEALTH

Why Your Tech Needs a Rest Nine hours. It’s a rare person who gets to invest that much time in sleeping every night, but we spend at least that amount each day with our faces stuck to our screens. About 46% of us look at a device before we even get out of bed. That ends up being hell on our neck, eyes, and well-being. For starters, smartphone use doesn’t help us handle stress, and one new study among college students found that social-media use causes loneliness.

So maybe you and your screen need a little break.

We’re not suggesting any kind of anxiety-producing 86 MH.CO.ZA/ June 2019

total digital detox, just a few easy ways of escaping your daily screen grind that can help let other things happen for you in life. Like experiencing the morning quiet for a change. Or catching what your mind is telling you. Or actually hearing what your friends are talking about. “We’ve become a culture that doesn’t know how to listen, because we’re so busy entertaining ourselves and distracting ourselves,” says Nancy Colier, clinical social worker and author of The Power of Off. To painlessly turn down your screens’ power and tune up your life, start here.

PHOTOGRAPHS BY ALLIE HOLLOWAY

Prop styling: Miako Katoh

CASSIE SHORTSLEEVE TRACKS DOWN HOW TO GIVE IT ONE, WITHOUT THE PROCESS TURNING INTO A NIGHTMARE.

RELYING TOO MUCH on tech to do your job can stunt

KEEPING TABS on your splits or

heart rate via tech may boost performance. But mentally zeroing in on how you’re moving, what muscles you’re using, and how you feel instead can ensure proper form, reduce injury risk, and even increase your understanding of your own body, says Joel Martin, an assistant professor of kinesiology at George Mason University.

You can gauge how hard you’re working by how much you can talk. With an easy effort, you should be able to speak in full sentences. Ratchet it up to medium, and talking will be difficult. During hard intervals, you should only be able to say a word or two (or a few “ergh!”s), says Janet Hamilton, coach and founder of Running Strong.

When you’re not glued to your data, you can watch your breath in the cold morning air or study the way light reflects off buildings. Both can bring about awe, a happiness-inducing feeling that you experience when you’re totally engrossed in a moment, says professor Paul Piff, who studies the emotion at the University of California, Irvine. Awe has even been associated with decreased markers of inflammation.

DOWNLOAD TO DETOX

productivity and keep you from building relationships that lead to doing promotion-worthy work. The totally obvious move that too few people actually do: If you typically brainstorm with colleagues via Slack, try it face-to-face. Exercise – even a short walk to your colleague’s workspace – affects neuroplasticity, the brain’s ability to rewire itself. You’ll probably come up with more ideas, says Jamie Krenn, an adjunct assistant professor of psychology and education at Teachers College, Columbia University. If you’re on a virtual team, at least pick up the phone. Hearing someone’s voice creates an emotional bond, and fosters better connections overall.

2. AT WORK, COLLABORATE IN PERSON

1. HAVE A TECH-FREE WORKOUT

Ironically, tech is stepping up to help you step back from it. Facebook and Instagram have launched tools to help users dial down their browsing. And the newest operating systems from Apple and Google let you set time limits on apps. These three free apps help you curb your use slightly differently.

z

MOMENT

Set a limit for how often you can pick up your phone. You’ll be notified when you go over (or are about to).

z

3. SOLO IT ANYTIME

z z

SPACE

ID your “persona” (do you use your phone to battle boredom?) and get a precise plan for slashing screen time.

LEAVING YOUR DEVICES

FLIPD

Lock yourself out of your phone or set goals to “unplug” from it for specified periods of time.

behind is tough at first, we agree, because we’re so conditioned to look for more likes, more posts, and more entertainment that we’ve started to believe we need these things to be happy, says Colier.

But a solo coffee or a brisk by-yourself walk may help you stop the endless quest for more – especially if, while you’re doing it, you ask yourself, What’s happening in my body right now? In my mind?

In my emotional world?

Not only can this help you feel more fulfilled; it can also provide important insight into why you turn to tech in the first place.

When you have success with that, take it up a notch: sit down and simply experience stillness for a few minutes.

This builds a deep peace that helps people weather life’s struggles, says Colier. If it breeds a deep fear of a vacuum, try noting what you’re grateful for. Do you really appreciate how your running partners stuck with you during your tough long runs?

Tell them – in person.

MH.CO.ZA/ June 2019 87

HEALTH

Your Heart’s Best Friend

The world is obsessed with dogs. If you don’t already follow him, there’s a pug named Doug on Instagram that has more than three million doe-eyed acolytes. Online, we hang on their every pant. But research suggests that making your heartfelt adoration for dogs physical can track down serious reciprocal benefits that you’ll like just as much.

Man’s best friend is a life-saver.

Not content with merely being the icebreaker for chance meetings in the local park, your loyal pet is looking out for your longevity, too. Uppsala University studied 3.4 million people in Sweden over the course of 12 years and found that subjects who owned a dog had a 33% lower risk of death overall, and a 36% lower risk of succumbing to cardiovascular disease. With CVD being the most common cause of death worldwide – while also accounting for one in six of all deaths in South Africa – there is good reason to keep the threat on a tight leash.

Further research has found that time spent with a four-legged friend sinks levels of the stress hormone cortisol, which can suppress your immune system if not kept at heel. It also builds up your resistance to allergies and relieves the negative impact that social anxiety and isolation can have on your mental health, which can shorten your life. Not to mention that owning a dog makes walkies non-negotiable, guaranteeing you maintain your cardio quota – even on rest days.

As for picking up after them?

Just think of it as extra squats.

88 MH.CO.ZA/ June 2019

Collar poor health to remain a good boy in the long run.

CATSVSDOGS

Science says there’s but a whisker between our pets in the health stakes.

LIGHT RELIEF

Joint replacement surgery patients require 28% less pain medication with regular visits from a therapy dog*.

CLEVER MOGS

Bristol researchers found cat owners are more likely to have university degrees than dog lovers.

BROAD STROKES

Just 18 minutes of dog petting ups certain antibody levels in your saliva, a sign of robust immune function†.

HELLO KITTY

Forget the stereotype: a bond shared with a cat is emotionally identical to a human relationship**.

Photography: Lucky If Sharp, Baker & Bray; Digital Manipulation: Colin Beagley; *Loyola Univeristy Health System; †Psychological Reports; **University of Vienna

A CANINE COMPANION CAN SNIFF OUT SUPERIOR CARDIAC HEALTH – AND FETCH YOU A FEW MORE YEARS / BY LOUEE DESSENT-JACKSON

HEALTH

Survivethe BattleoftheBugs ThisWinter

Knowing the danger zones is the best policy for dodging illness – well, that and washing your hands. To find out for certain where the germs are lurking, we wielded an ATP luminometer around the city. Living cells use ATP molecules for energy, so the more there are on a surface, the greater the biological activity. In other words, the higher the reading, the more abundant the bugs.

COLD AND FLU SEASON IS UPON US – BUT THE MISERY OF ILLNESS ISN’T INEVITABLE. SIDESTEP SICKNESS AND STAY HEALTHY BY STEERING CLEAR OF ENEMY TURF. / BY JOSHUA ST CLAIR

S M A RT P H O N E SC R E E N

9967

1 512

59

YO U R H A N DS AT THE END OF T H E DAY

H I R E- B I K E H A N D L E BA R

D I RT Y WO R KOO U T S H I RT TRAIN DOOR HANDLE

1100 OFFICE LIGHT SW I TC H

543 ILLUSTRATIONS: SODAVEKT | *JUSTUS-LIEBIG UNIVERSITY

CHICKEN SHOP SA LT S H A K E R

1 045 1 090 COFFEE SHOP DOOR HANDLE

CA R D M AC H I N E K E Y PA D

910

BU S H A N D H O L D BA R

261

105 L A PTO P K EY B OA R D

11

67 TAX I S E AT

S U P E R M A RK ET BAS K ET

FREE WIFI K I OS K

8077

475

45

494

OFFICE BAT H RO O M SOA P DISPENSER

P U B L I C WAT E R FO U N TA I N

OFFICE COFFEE M AC H I N E

58

TA P WAT E R

OFFICE TO I L ET S E AT

113

1 6099

LIFT BU T TO N

4470

1 319

630 63

GY M D U M B B E L L

TO OT H B R U S H B R I ST L ES

TO POP, OR NOT TO POP

The MH verdict on the pills you take to bolster your defences

VITAMIN C It protects against cell damage and boosts your immunity. Fight colds with 500mg four times a day. Stock your cupboard with Vital Maxi C 1000mg (R124, dischem.co.za).

ECHINACEA Its benefits vary, depending on the plant parts used and dosage.

The flowers, leaves and stems may shorten a cold, but you’d need huge quantities – which will cost you.

PROBIOTICS Some varieties elevate levels of antibody immunoglobin A. Take well-established kinds such as lactobacillus.

Reuterina Daily Probiotics (R169, dischem.co.za).

ELDERBERRY It may be effective against colds, and a German study* suggests it can inhibit influenza A and B. Try a dose of Vitaforce Ultra Immune (R159, dischem.co.za).

MH.CO.ZA/ June 2019 89

PROMOTION

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

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

A potent 12-week bodyweight training and eating plan

Easy-to-follow moves

Tasty, easy-to-make muscle meals

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

Downloadable and printable plans if you prefer the printed product

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

DE PARTUR E S YOUR PASSPORT TO WELLNESS /

BY ARTHUR JONES

Liquid Asset

Wellness holidays filled with fitness and adventure are a thing now, and we're grateful – it means we come back refreshed and without extra luggage around our waists. Mauritius is a nearby warm-water wonderland, with plenty of exercise and endorphin potential.

Here's how to make your days off work for you, and reboot your health and mental state.

MH.CO.ZA/ June 2019 91

T

here are plenty of names for these new, hip, fitter and healthier getaways: wellness tourism, active retreats, adventure holidays, fitness workshops – and a whole subcategory for yogaflavoured downtime. That means less roasting prone on the sand (with tipple in hand), and more emphasis on collecting experiences, endorphins and IG-friendly memories.

But before we get ahead of ourselves, we aren't saying that you shouldn't get some much-deserved R&R, or that you should shun the drinks with the little umbrellas and the local beer; on the contrary, we're saying you can – and should – get both, for the biggest health and mental benefits. And this little volcanic East African island with its moderate temperatures, sapphire waters and white beaches offers all you need for a well-rounded escape.

Here are 11 reasons you should make this small, idyllic isle your next wellness and adventure destination.

1. The trip is effortless.

It's just a four-hour skip across the Indian Ocean, and there's only a two-hour time difference (ahead of SA). You don't need a visa. And almost everyone speaks English, along with Creole, and French in most cases.

2. The Rand stretches relatively far.

"Relatively" is key here. If you choose an ultra-lux five-star resort, obviously your staywon't be cheap. But there are plenty of more Rand-friendly options. My wife and I stayed at the newly-renovated Club Med La Pointe aux Canonniers, which is a family-geared hotel in Grand Baie in the north-west of the island. It's a four-trident resort (Club Med's equivalent of four stars) that's all-inclusive, including all non-motorised activities, food and drinks – and because almost all liquor is imported, it's a cheaper way to go if you’ll be imbibing. You get a little wriststrap with a chip that's your hotel key, and you don't need to open your wallet or worry about cards or local currency. The clincher: kids under 12 stay free, and the day- and aftercare is free (except for kids under 3).

That leaves quality time for mom and dad.

Sanity-repairing quality time. Especially at the adults-only Zen pool and its bar.

3. It's an MTB and trail-running paradise.

Make your holiday part of your racing calendar. There’s a 3-day MTB race called the Colin Mayer Tour (colinmayertour.com), 92 MH.CO.ZA/ June 2019

which offers up 180km of singletrack greatness around the island, and the fourth edition takes place on 11, 12 and 13 October.

For trail runners there’s the Dodo Trail (dodotrail.com), which offers five different races ranging from 5km to 50km. There’s also the Royal Raid (royalraid.com), which offers 3 races (15, 27, 70km); and lastly, there is La Ferme Trail (randotrail.mu), which is either 11km or 22km. Otherwise, check out your own hotel – our Club Med offered power walks every morning. Not only do you get to explore the surroundings; you also earn your breakfast. We also did a few 5km sunset beach runs – it's a great way to watch the sun go down and explore the coast.

4. The island is a liquid playground.

The surrounding coral reefs are perfect for both snorkellers and divers, and most resorts offer SUPs, kayaking, wakeboarding, waterskiing, yachting, and glass-bottomed boats. For the best snorkelling, check out Blue Bay Marine Park. For scuba diving, there are plenty of excellent coral reefs and 18th- and 19th-century shipwrecks, which you will need to pay extra for, and you’ll need to be certified (there are courses you can take

When to Go

High season is November to April, but it offers year-round tropical heat. It's cooler in winter, and the seas are rougher (best for waves) and offer poorer visibility for diving – but it can be a great winter escape from SA. We visited in April and the weather was brilliant, it was less crowded, and we only had one rain shower. January to April is rain and cyclone season.

July and August are the windy months, which is great for kite-surfers. Our pick: just before or after high season.

How to Get There

Air Mauritius Fly direct from Joburg to the new, sleek Sir Seewoosagur Ramgoolam airport at the bottom of the island – it takes just over four hours. Cost will depend on your dates, but it's roughly R7 500 per person return. airmauritius.com

while on holiday). The two best places to dive? La Cathédrale, and Rempart Serpent – both found off Flic-en-Flac beach. And if you’re looking for some game fishing, there’s marlin, tuna and shark.

Mauritius also offers some of the best windsurfing and kiteboarding in the world, especially if you head there in winter, which is the windiest time of the year. The place to be: just off the coast of Le Morne Brabant, in the Kite Lagoon. Use the Pryde Club (prydeclub.com) to hire kit, or join their school to learn how to ride the waves. If you’d like to surf without wind assistance, then you need to hit the south-western coast, and around the mountain of Le Morne Brabant, which juts out into the ocean, forming a hammerhead-shaped peninsula. The top spot for more advanced surfers: One-Eye. If you're more of a beginner (or are keen to learn to surf), check out Tamarin Beach on the west coast.

5. It’s a cultural adventure.

There’s a compelling mix of different influences on the island: French, Portuguese, Dutch, English, Indian, Chinese and Arabian, and they've all contributed to a

signature Creole flavour that you can taste in the food, hear on the streets (Creole is the most-spoken language), and see in the architecture. Start your adventure by hiring a ride (see point 6, below), and then visit the Central Market in Port Louis. It’s held in a big colonial storeroom, and is filled with vivid displays of fruit and other wares – everything from pomegranates and coconuts to embroidered clothing and spices.

6. It’s easy to hire a ride and explore.

Thanks to the fact that they also drive on the left side of the road – coupled with the brilliant road quality – it was easy to cut right down through the middle of the island, tick off a few tourist destinations, and then drive back up along either the east or the west coast, getting to see the best, most sought-after beaches. Such as Gris Gris, just outside Souillac, which has unforgettable views. There’s also the famous (and much busier) Flic-en-Flac. All the beaches are public, so you can decide when to stop and pop into the ocean for a swim. You can also stop at one of the many waterfalls – we swam in the crisp, clear Rochester Falls.

Hiring a car is easy – no international

Where To Stay

We stayed at Club Med La Pointe aux Canonniers. The package costs from R19 872 per person, all meals and drinks included (excluding flights). Kids under 12 stay for free. Download the Club Med App for more info. clubmed.co.za

What to Pack

Boardshorts, flip flops, shades, a lightweight rainjacket, sunscreen and active gear – trainers, shirts and vests. Get an international plug adapter – they use Type C and Type G plugs, same as UK and Europe.

MH.CO.ZA/ June 2019 93

permits required. Just hire a vehicle through your resort – our whip was a red Moke beach buggy we called “Off-road Noddy”, a fuss-free automatic go-kart with tenuous steering and little power, but plenty of Magnum PI character. Taking the canvas roof down also meant we got the full-on leafy, humid Mauritian commuting experience – including being caught in a sudden rainstorm at the bottom of the island. It cost us just over R1 000 for the day, which is pretty good value considering how expensive taxis and shuttles can be.

7. Sign up for all the things.

To get the most out of your holiday in terms of fitness and health, you should try all the options your resort offers, and not just the water sports. As part of our package we had access to two gyms and plenty of different fitness classes daily (including Pilates), and plenty of cardio options such as tennis and beach volleyball.

Balance your pool-and-drink time with these for a powerful combo: lots of endorphins and serotonin, and much less cortisol and stress. End result: you go home lighter, leaner, and a whole lot happier.

TICK THESE BOXES

Skip the touristy spots: the coloured earth of La Chamarel (it’s a sandbox), the tea estates, and the Grand Bassin – do these unforgettable activities instead:

94 MH.CO.ZA/ June 2019

8. Go for a hike.

The lush Black River Gorges National Park has over 60km of trails; or visit Domaine de l’Etoile, where you can hike, zip line, or quad bike through spectacular scenery. You can also hike your way up to the top of Le Morne Brabant, a towering, 555m-high mountain that juts out into the ocean and forms a peninsula that's shaped like a hammerhead shark. Your sweat in climbing this mountain will be rewarded with the best views on the island, and you’ll get to see the famous "underwater waterfall" from up high.

9. Play a round (or four).

Big disclaimer: I’m not a golfer, and I didn’t play on Mauritius. But the locals say it’s a mecca for the swingers and putters. The first club was opened in 1902 by the Royal Navy: the Gymkhana Golf Club, oldest in the Southern hemisphere and fourth-oldest in the world. In fact, you can get a pass to sample up to four courses – the ones we'd recommend: the Ernie Els-designed course at the Four Seasons Golf Club at Anahita, or Bernhard Langer’s signature course design on the amazing Ile aux Cerfs island, or the popular Mont Choisy Golf Course.

1. Swim with dolphins

Book this early-morning trip through your resort, and you’ll be taken into either Tamarin Bay or the open sea to see and potentially swim close to these fantastic creatures. Bear in mind that sightings are not guaranteed.

10. The flavour variety is world class.

It may be a small island, but it’s brimming with taste greatness, thanks to its multicultural mixing pot of heritage. From the street vendors to the hotels with the talented local chefs, there’s plenty to try, both sweet and savoury: pineapple sticks, coconut cakes, sticky sesame buns, rotis, deep-fried potato and eggplant fritters, stews, potato cakes, deep-fried cassava chips, dumplings, noodle dishes and dim sum bowls, to name just a few. There's also plenty of fresh fish fare that's prepared in a variety of ways – baked, grilled, fried and sauteed – and that seems to be what fuels the island. Mauritians also love their hot stuff , and their chilli (piment) and chutneys (including a fantastic coconut chutney), which I wholly approve of. My pick: a chicken and prawn curry with faratha (flatbread) and mazavaroo (chilli paste).

11. Make like a pirate!

There are three rum distilleries on the island: Rhumerie de Chamarel, St Aubin, and Chateau Labourdonnais. Head over and do a few tastings to find your favourite, and learn how rum is made. While you’re at it, try the local beer – Phoenix. We’re fans.

2. Visit the Botanical Gardens

The Sir Seewoosagur Ramgoolam Botanical Garden is the oldest botanical garden in the Southern Hemisphere, and it’s filled with giant tortoises, deer, and over 650 varieties of plants, including the endangered giant water lily.

3. Try The Smaller Islands

Jump onto a ferry, catamaran ride, or speedboat and visit one of the following: Île aux Cerfs, Ile aux Aigrettes, Ile au Ronde... there’s a long list of options. Ile aux Aigrettes is home to the famed Aldabra giant tortoise and the pink pigeon.

0 &* * *00 $ "+&+ 0' 00** $ ) $ ) %, % $ ) $ ) %!

% ) *+*' - ) . ,$ ) % - # ) ). ,! % %) ) ! 0! $ ,) % #) .!

/ ! /) $!

%, % + !

DROP AND GO 01\ Canadian freerider Jordie Lunn hurls himself down a nearvertical cliff side in the 2018 Red Bull Rampage.

96 MH.CO.ZA/ June 2019

LEAPS OFFAITH

IN THE ARID WILDS OF UTAH, ELITE RIDERS CLEAR 20-METRE CANYON GAPS AND FLY DOWN SHEER CLIFF SIDES. BUT WHAT DRIVES THEM TO TREAD SUCH A PRECARIOUS LINE BETWEEN GLORY AND DISASTER? MH DROPPED INTO THE WORLD’S MOST DANGEROUS MOUNTAIN-BIKING COMPETITION TO FIND OUT. WORDS BY

SCARLETT WRENCH

NEAR THE TOP OF A PREHISTORIC MESA IN ZION NATIONAL PARK, UTAH, IS A SANDCOLOURED BOULDER THE SIZE OF A SMALL TRUCK. It clings precariously to the side of the mountain, poised to plummet to the desert floor below. And it has a fitting name: Dwayne “The Rock” Johnson. The Rock was christened by Brendan Fairclough, a 30-year-old freerider from Surrey in the UK, who is planning to ride his bike off the top of it.

Once he’s done that, Fairclough explains to MH, pointing up at the vertiginous mountain in front of us, he’ll race down its ridges, sail over its canyons and roll across the finish line, a 237m near-vertical drop below the start gate. These are not the kinds of runs that bikes are designed to handle – or the kinds humans are designed to survive.

The Red Bull Rampage is a mountain-bike competition unlike any other. Competitors must be invited to take part by a committee of veteran riders, and only the best merit a spot.

It’s not a race to the bottom, though points are awarded for speed. Riders are judged on a number of criteria, including airtime and tricks, as well as more virtuoso factors such as fluidity and style. To put it bluntly, they are rewarded for taking risks: riders score points for their willingness to tread the narrow line between victory and injury.

Rampage was founded in 2001 by Todd Barber, who took his inspiration from big-mountain skiing and snowboarding competitions. The first event 98 MH.CO.ZA/ June 2019

attracted a motley crew of dirt jumpers, slopestylers and downhill racers. It was, in a sense, the UFC of mountain biking: a mixed-discipline event, in which competitors pitted their skills against riders from a broad spectrum of backgrounds, with no guarantee as to who would come out on top.

The 13th event is held on the outskirts of the small town of Virgin, where Mars-like canyons, mesas and monoliths provide an awe-inspiring stage on which the riders can showcase their skills. (The location, incidentally, was first recommended to Barber by his friend Josh Bender, a Virgin native and rider who had attracted attention in the sport after attempting a 17m drop – and ending up in hospital.)

Accidents are not uncommon; but as Fairclough, who has ridden at Rampage six times, puts it, “Normality is... distorted, out here. You’re scared, but everyone's scared.”

He shrugs. “And it’s kind of normal.”

02

DIGGING FOR VICTORY From top to bottom, the average run is over within the space of a couple of minutes. But that doesn’t tell the full story. In reality, success is hard won over a period of around eight days, as riders and their two-man dig teams toil in the desert to carve out and then practise their routes. That’s another thing that makes Red Bull Rampage unique: no two riders will run the same line. And finding – or, rather, building – a creative path within the site boundaries is crucial to their final score.

If you want a sense of how complicated this process is, watch an online video called Risk vs Reward at Red Bull Rampage. In it, Californian rider Cam McCaul explains a “blind take-off”: a drop in which the first time the rider catches sight of the landing, it’s too late to adjust speed or trajectory.

“Two miles [3km] per hour too fast, and the rider will land halfway down and explode on impact,” says McCaul, matter-of-factly.

03 “[Going] two miles per hour too slow will put the rider before the landing – and cause them to get catapulted off the bike.”

Tensions run high in the days leading up to competition. The teams are typically up on the site before sunrise, enduring the bitterly cold desert winds in the hours before daylight hits the mountain. After

that, the temperature rises quickly to 40°C, and the rest of the day is hot, dry and dehydrating. “It’s hard to keep up morale, so it’s important to have people you trust and can relate to,” says Fairclough, whose dig team comprises his childhood friend and fellow pro-rider Olly Wilkins, plus friend and former Royal Marine Ben Deakin. “At the end of these tough 10 days, you’ve got this intensely physical and mentally demanding task. On that day, you can’t be at your lowest point. You’ve got to be ready to go.”

Carving the perfect line is very much an art, not a science. “The judges have set criteria, but it’s also about the overall feel,” explains Gee Atherton, a downhill racer from Wiltshire, who placed second at Rampage in 2004 and 2010. “You can’t be too clinical about it. Your run has to have some life to it. It’s that soul, it’s that fire, that’s going to impress the most… That’s the thing that marks you out.”

As a result, the stakes get higher every year, as the riders battle to outdo their previous performances, as well as each other. “It’s advancing quickly,” Atherton says. “Lines that guys built for final runs a

couple of years ago would be used to warm up on now. Every year it gets bigger, and the drops and gaps get a little bit longer. And every year, you think: maybe this is the peak, maybe this is as big as it can get. Then, inevitably, everyone pushes it a little bit further. It gets a little bit crazier.”

DANGEROUS GAMES In 2015, a rider named Paul Basagoitia from Nevada crashed on a step-down and shattered his vertebrae. He was evacuated by helicopter and required nine hours of surgery.

The same year, Boston slopestyler Nicholi Rogatkin tumbled off a cliff in his qualifying run, enduring a 12m beating on the way down.

Miraculously, he was unharmed: he dusted himself off and cleared the canyon gap on his next attempt.

It’s undoubtedly a profession

04

“THE STAKES GET HIGHER EVERY YEAR. IN 2015,A RIDER SHATTERED HIS VERTEBRAE IN A CRASH.”

DESERT STORM 02\ Brendan Fairclough, the only British rider in the competition, darts along a narrow ridge.

03\ A rider makes his ascent to the start gate – a 40-minute climb that affords plenty of time to question yourself.

04\ Poland’s Szymon Godziek in mid-flight, as he practises for a run that will earn him eighth place.

FLYING WHEELS 05\ Spain’s Andreu Lacondeguy prepares for a nervewracking descent.

From start to finish, there’s a vertical drop of 237m.

06\ US rider DJ Brandt was called up on a wildcard for the invitation-only event.

07\ French rider Vincent Tupin soars above the red Utah desert.

08\ American Ethan Nell celebrates finishing in third place for the second year running.

05

100 MH.CO.ZA/ June 2019

time, and you have to know when to push harder and when to draw back.” Still, he concedes that Red Bull Rampage “does attract people who are willing to walk a very fine line”.

Most riders have suffered their fair share of injuries. In a recent crash, Atherton dislocated his hip and knocked himself out.

“The psychological side of recovery was almost harder than the physical. It took me a while to get back on the bike,” he says.

“But I worked through it. It’s a risk, but I’m doing something I love.”

One rider who has previously been somewhat sceptical about the safety precautions at events such as Rampage is Nevada-born Cameron Zink. In the year of Basagoitia’s accident, Zink elected not to do the second of his two runs down the mountain – though it could have helped him move up in the ranking – claiming it wasn’t worth the risk. But he has been back each year since, has placed on the podium a total of four times, and describes Rampage as “an event unlike any other”. “You have the freedom to go as big as you want, to do anything you can dream up,” he says.

This time, however, things don’t go so

well for Zink. He is ruled out of competing because of an existing shoulder injury, for which he is scheduled for surgery. “I was just going to deal with it, compete, then get it fixed,” he tells MH. “But I was coming down on a cash roll, which is basically a front-flip 360, and it popped out on landing.

The medics didn’t want to put it back in because of liability, so I got a friend, Mitch Ropelato, to do it. There was a grinding, and an elaborate pop… Bummer.”

A DOWNHILL BATTLE On the morning of the competition, the air is especially cold. High winds, which unsettled a few of the practice runs, now threaten to set the riders off course.

Fortunately, they die down quickly as the day warms up. Spectators crowd the surrounding hills, scrambling up to the best vantage points, already caked in dry, red mud. The medical team is on standby, and helicopters circle overhead.

Then, one by one, the riders make their way up to the start gate. The new site is higher and longer than those of previous years, adding around 45m of vertical drop.

It can take the riders 40 minutes to hike up

Photography: Christian Pondella, Paris Gore, Garth Milan, Bartek Wolinski, Peter Morning thanks to Red Bull

that calls for a fair amount of mettle, but competitors are more than just thrill-chasers. (“Are you calling me stupid?” says Fairclough, laughing, when asked about his motives.) In reality, the risks are carefully assessed. “It’s all calculated,” says Fairclough. “You don’t go jumping off something without knowing exactly what you’re jumping off.”

Evaluative skills are just one tool in a rider’s arsenal.

Physical training includes weights-based strength and conditioning work, as well as practising tricks and developing endurance on the bike. Core and upper-body stability is as important as quads of steel when manoeuvring down narrow, bumpy terrain.

Atherton isn’t a fan of the “adrenalin junkie” label. “It’s not like I’ll do anything just to give myself a buzz,” he says.

“I’ve been in this sport for a long

06

“FOR ONE RIDER,THE PSYCHOLOGICAL SIDE OF RECOVERY AFTER A CRASH PROVED HARDER THAN THE PHYSICAL.” 07

to the top, their bikes over their shoulders – it’s simply too steep for cars or buggies.

The first rider, Szymon Godziek from Poland, crashes hard after misjudging a backflip. He shakes it off, picks up his bike and finishes the run. Then Fairclough drops in.

From the base of the route, he resembles a distant dust cloud.

He speeds down to the Rock for his signature piece – then drops off it with seeming ease, a fall of almost 11m. He runs down the ridge line, leading up to a 20m canyon. He clears it. Then he rides down a sheer cliff drop and builds up to a soaring backflip, before – finally – passing the finish gate.

The canyon gap holds particular significance for Fairclough. “Two years ago, I built a jump that was 18m, but I only managed about 15m and ended up dislocating both of my thumbs,” he explains. “So, we

08

were looking for redemption.” Wasn’t he afraid? “We’re pretty dumb. We forget pain, you know…”

After much debate, it is announced that the top prize goes to Brett Rheeder, a first-time winner from Canada who impressed the judges with a staggering backflip that drew gasps from the crowd below. Second up on the podium is Andreu Lacondeguy from Spain, followed by wildcard Utah boy Ethan Nell. Fairclough – this year’s only British rider – takes tenth place and receives the Kelly McGarry Spirit Award, named after the relentlessly positive New Zealand rider who died in 2016, and given out to commend a participant’s good humour and resilience.

MH catches up with Fairclough as he steps off the podium. How does he feel about the result? He looks down at himself. “I’m in one piece. My legs and arms are in the same position as when I arrived,” he says, and smiles.

“So it’s all good.”

The next Red Bull Rampage will be held on 25 October 2019. Visit redbull.com MH.CO.ZA/ June 2019 101

The Men’s Health

PLAN for

SMARTER We’ve digested the past 25 years of nutrition knowledge, talked to the smartest experts about the latest science, and cooked up some amazing meals – all to provide you with a strategy for peak health, no dieting required.

BY

PAUL KITA

EATING ANO

I

T’S NO COINCIDENCEthat the word diet contains the word die. That’s what you want to do – keel over – after your third week on whichever highly restrictive diet is popular right now. (At least you'll wear slightly betterfitting pants at your funeral, you rationalise.) In a 2018 survey by the International Food Information Council Foundation, 36% of Americans ages 18 to 34 said they followed a “specific eating pattern” (read: diet) in the past year, with intermittent fasting, paleo, and gluten-free leading the pack. South Africans aren't far behind. “One of the main questions I get from clients now is ‘Which diet is best for me?’ says Men’s Health START HERE: nutrition advisor, professor and COUNT THE KILOJOULES registered dietician Chris Mohr. “It used to THAT MATTER be ‘Is going on a diet a good idea?’ ” You’d think that with our increased expoIT’S MORE complicated than sure to fad diets, at least one would stick. kilojoules in vs kilojoules out.

But in 2017, Australian researchers reYes, you should think about total kilojoules; but also about viewed 25 weight-loss programmes and the quality and make-up of found that they “frequently fail to produce those kilojoules. Think about modest but clinically meaningful weight which foods give you the most loss, with high rates of attrition.” Translanutrient-rich bang for your kilotion: diets often backfire after a few months. joule buck. Drink 418kJ worth Look, the best diet isn’t sexy. It doesn’t have of cooldrink, and you miss the nutrients of 418 kJ from a fruit. celebrity endorsements. There’s no marketEat foods that have the most ing strategy. The best diet is one that's based protein and fibre for the fewest on the inclusion of healthful foods – not the kilojoules and added sugars. exclusion of food groups – and will last you far longer than whatever Atkins, Zone, Whole30, paleo, Mesozoic, Bulletproof or keto plan is hot. You need a plan that’s going to suit you for life. Here is that plan.

THE

DAILY

BREAKDOWN

Though it can depend on how much you weigh and how often you work out, 10 850 kilojoules is a good target to hit every day, our experts say.*

T H E G E N E R A L B R E A K D O W N O F T H O S E K I LOJ O U L E S : FAT

C A R B O H Y D R AT E S

30% FISH, NUTS, E T C.

40%

PROTEIN

E S P E C I A L LY THOSE HIGH IN FIBRE

30%

ANIMALAND PLANTBASED *Don’t go crazy counting. This is a guide, not a rule.

MH.CO.ZA/ June 2019 103

RU LE

1

PROTEIN PARAMOUNT IS

Why It’s Important:

WHAT MAKES A PERFECT PROTEIN POWDER?

PROTEIN IS THE ESSENTIAL NUTRIENT FOR HELPING YOU BUILD THE BODY YOU WANT.

Protein helps decrease hunger, builds and maintains muscle, fortifies your bones, improves brain function, aids your immune system, and can even pick up the kids from soccer practice if you’re strapped for time.

How Much to Eat:

CONSUME 1.2 TO 1.6 GRAMS OF PROTEIN FOR EVERY KILOGRAM OF YOUR TARGET BODYWEIGHT.

An 82kg guy who wants to maintain his current weight needs 100 to 130 grams, or six palm-sized portions, of protein-rich foods every day. That’s about 30 grams at each meal, and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.

1 Question, 1 Answer

Q: What’sthebest

high-proteinsnack?

A: A shake. Not only do

most “high-protein” bars, biscuits, and (eye roll) peanut-butter cups on the market fall far short of the protein you need, but they’re also often highly processed.

Some bars with minimal ingredients are fine to eat on occasion, especially when paired with produce, but you’d be better off with protein powder made into a shake.

THE

POWER

OF PROPORTIONS

According to the Heart and Stroke Foundation, this is what your plate should look like:

50%

NONS TA R C H Y V E G

25%

HIGH-FIBRE S TA R C H E S

LEAN P R OT E I N

+ D A I RY

– brian st. pierre,

MH nutrition advisor A S F O R D E S S E R T ? H AV E A F R U I T. 104 MH.CO.ZA/ June 2019

25%

IT’S MINIMALLY SWEETENED. Look for five grams of sugar or less per serving, and avoid fake sugars.

IT’S MADE FROM WHEY ISOLATES. They’re high-quality proteins that have amino acids you need, particularly leucine.

IT HAS 630 OR FEWER KILOJOULES FOR EVERY 25 GRAMS OF PROTEIN. Otherwise it’s a high-kilojoule milkshake.

IT’S “NSF CERTIFIED FOR SPORT” OR “INFORMEDCHOICE CERTIFIED.” So it contains what it says it contains.

Our top picks: 1.

2.

3.

1. BSN DNA Whey, Vanilla (R799, takealot. com) 2. Scitec Nutrition 100% Whey Isolate, Vanilla (R1 199.95, scitecnutrition.co.za) 3.

Phyto Pro Thrive Pea Protein, Chocolate (R670, faithful-to-nature.co.za)

6

GRAMSOFPROTEIN INONE WHOLELARGEEGG. YOU’REEATING THEMWHOLE,RIGHT?

Seven Unsung Protein Sources South African men eat a lot of chicken and beef. A lot. That’s fine, but sticking to the tried and true may cause you to miss out on key nutrients from other sources – not to mention worlds of flavour.

1. Duck Breast

21 grams in 85 grams

Skinless duck breast is about as lean as chicken breast, and a portion still comes in at under 836 kilojoules. The taste is deeply hearty, savoury, and luscious.

2. Chickpeas

15 grams in 1 cup

They form the base of hummus, an t ey make a great addition to soups, chilis, salads, and curries. Bonus: Chickpeas are loaded with gut-filling fibre. One cup has a whopping 13 grams.

3. Scallops

17 grams in 85 grams

Plump, meaty and satisfying, scs taste best seared over medium-high heat on each side till crispy, and then plunked into butternut soup or atop risotto.

4. Edamame

9 grams in ½ cup

hey’re technically soya beans, d bey being a great go-to sushi-bar appetiser, they’re delicious thrown into salads, noodle dishes and stir-fry. They’re a solid source of fibre, too.

5. Fresh Mozzarella 18 grams in 85 grams

This cheese tends to have ewer o oules than aged cheeses, which gives you permission to stack a caprese salad (but maybe not eat an entire ball).

6. Mussels

Prop styling: Kaitlyn DuRoss Walker

18 grams in 85 grams

Dump a bag of scrubbed mussels into a pot with some beer and butter. Simmer until they open. Serve with a hunk of crusty bread for dipping.

GET COOKING

SEARED DUCK BREAST

1. Salt and pepper a duck breast lightly and put it skin-side down in a cold cast-iron skillet. 2. Turn the heat to medium. The gradual increase in temperature will melt the fat. Cook it, undisturbed, until the skin crisps, 8 to 10 minutes. 3. Flip it, cook until seared, about 3 minutes more, and then slide into a 180°C oven until a thermometer inserted into the thickest part registers 50°C for medium rare. Serve with roasted Brussels sprouts and mashed sweet potatoes. Feeds 1

7. Tempeh

17 grams in ½ cup

You’ll usually find this fermented soya-bean product (tastes savoury, not stinky) in the supermarket fridge. Crumble and stir-fry it.

MH.CO.ZA/ June 2019 105

RU LE

2

FUEL UP GOOD FATS ON

Why They’re Important:

THE RIGHT FATS MAY ACTUALLY HELP YOUR HEART.

But wait – 15 years ago, your friends were making Lipitor jokes when you went out for wing night. Well, turns out scientists unfairly blamed fat as the cause of heart disease. New research shows that heart trouble may be caused by issues ranging from your parents’ DNA to hypertension and inflammation.

What’s more, good fats may in fact help your heart, in addition to preventing cancer and assisting in nutrient absorption.

THREE COOKING OILS YOU’RE NOT USING ENOUGH You probably already use olive oil, butter, and a neutral oil such as canola. Add these three to your cooking rotation.

Each offers a different range of nutrients.

1. DUCK FAT Cook your vegetables in this full-flavoured fat, and you may never go back.

BUY IT: R54.99,

How Much to Eat:

AIM FOR SIX THUMB-SIZED PORTIONS DAILY.

And get your fats from high-quality proteins (oily fish, grassfed beef). Use whole fats (butter, olive oil) when cooking instead of fats engineered in a lab (margarine). In general, for overall health, eat a broad mix of fat sources: monounsaturated (like almonds, olive oil, avocados), polyunsaturated (flax/chia, walnuts, fish), and saturated (dark chocolate, butter).

woolworths.co.za

2. WALNUT OIL Start with half a cup of this oil, then add the juice from half a lemon, a spoonful of Dijon, and salt and pepper: instant better-than-the-bottle dressing. BUY IT: R246.95, woolworths.co.za

418 TO 502 THE NO. OF KILOJOULES IN ONE TABLESPOON OF COOKING FAT. BUTTER, CANOLA OIL, BACON FAT, OLIVE OIL, SESAME OIL – DOESN’T MATTER WHICH. 106 MH.CO.ZA/ June 2019

HOW

FAT

3. GHEE

FUNCTIONS

Science has identified three types of fat cells: beige (neutral), white (not great for you), and brown (pretty great for you). A healthful diet promotes brown-fat “activity”.

Brown Fat

When beige-fat activity “browns”, fat burning increases, inflammation decreases, and the risk of metabolic disorders decreases.

Beige Fat

When beige-fat activity “whitens”, fat burning decreases, inflammation increases, and the risk of metabolic disorders increases.

White Fat

It’s a clarified butter, so the milk solids are removed. That leads to a more robust butter flavour. BUY IT: R199, faithful-to-nature.co.za

1 Question, 1 Answer

Q:WhattheheckareEPA/DHA fattyacids?

A: EPA and DHA are the

heart-healthy omega-3’s that your body uses most easily. You’ll find them in high amounts in seafood, particularly cold-water fish (because they carry more fat for insulation). Fish is always the best direct source of EPA/ DHA. So while we’re at it, eat fish at least twice a week.

– Dr. chris mohr, registered dietician.

GET COOKING

DIY SALMON SUSHI ROLLS People think you need all sorts of equipment to roll sushi at home: a rice cooker, a paddle, rolling mats. Not true. With this approach, you don’t even have to roll and slice. Just fill and fold like you would a wrap.

W H AT YO U ’ L L N E E D : 2 Tbsp rice vinegar ¼ tsp sugar 1½ cups sushi rice, rinsed well 2 skinless centre-cut salmon fillets (about 350g) 5 sheets nori, quartered

½ English cucumber, peeled, seeded, and thinly sliced lengthwise 1 avocado, thinly sliced Sesame seeds, for garnish Soya sauce and wasabi, for serving

1. In a small bowl, mix the vinegar

and sugar until dissolved. Set aside.

2. In a large pan, add the rice and 2

cups of water. Bring to a boil, adjust the heat to low, and cover. Cook until tender, 15 to 20 minutes. Remove the pan from the heat, and using a wooden spoon, fold in the vinegar mixture. Continue to stir the rice until sticky. Transfer to a large bowl and cover with a kitchen towel.

3. Transfer the salmon to a cutting board and slice into strips about the size of the nori squares. To serve, take a nori square and add a spoonful of sticky rice. Top with a salmon slice, cucumber, avocado, and sesame seeds. Serve with soya sauce and wasabi. Feeds 5

FourUnsungNutsandSeedsforMen

Salmon gets all the credit for being high in heart-healthy fats. But the type of fat (monounsaturated) found in these small but mighty nutritional powerhouses has similar benefits.

1. Brazil Nuts

These are the big guys in your nut mix. Twelve of them have nine grams of protein, five grams of fibre, and a payload of healthy fats.

2. Hemp Seeds

They’re also known as hemp “hearts”, and they carry a faintly roasted flavour. Try them scattered atop a soup or salad for some crunch.

3. Pumpkin Seeds

They’re not just for Halloween.

They’re great roasted and lightly seasoned with smoked paprika for a simple snack.

High in fibre, too.

4. Macadamia Nuts

These stout bulbs taste terrific roasted, crushed, and stirred into oatmeal or yoghurt loaded with fruit.

MH.CO.ZA/ June 2019 107

RU LE

3

CARBOHYDRATES

RETHINK YOUR

Why They’re Important:

CARBOHYDRATES AREN’T EVIL; THEY’RE ESSENTIAL.

Consuming the right amount of the right kind of carbs can help improve your athletic performance, exercise recovery, and body composition (meaning you look goooood). Also know that there’s nothing magical about carbs (or insulin) that causes excess fat gain or hunger.

BUY THESE, EAT MORE VEGETABLES Supermarkets charge a premium for prepped produce. These tools make meal p p easy. y prep 1. OXO STEEL CHEF’S MANDOLINE 2.0

How Much to Eat:

TRY FOR SIX TO EIGHT CUPPED HANDFULS OF QUALITY CARBS EVERY DAY.

What are “quality” carbs? Fruits, legumes, whole grains, potatoes, and sweet potatoes. Basically anything vegetal you can pull out of the ground or pluck from a tree.

THE

CARBOHYDRATE

FAMILY TREE

Diets that exclude carbohydrates on a blanket basis are tricky things, because the “carb” label includes so many foods and nutrients.

The sharpest of chef’s knives can’t match its paper-thin slices. This model also features blade inserts for julienne and waffle-cut (sweet-potato chips!). BUY: R1 249, yuppiechef.com

2. LE CREUSET NON-STICK OVEN TRAY Roasting a batch of vegetables is a great way to eat them all week. These durable trays have an all-round rim that has heat-resistant silicone for added grip.

BUY: from R410, lecreuset.co.za

C A R B O H Y D R AT E S

They provide your body (and brain) with glucose, a vital source of energy.

FIBRE

S TA R C H

It’s how plants store glucose. Potatoes are high in starch.

INSOLUBLE FIBRE

It won’t dissolve in water. Wheat bran has it.

SOLUBLE FIBRE

It attracts water, slowing the absorption of sugar.

G E N E R A L LY N OT G R E AT F O R YO U

G E N E R A L LY G O O D F O R YO U

The roughage that keeps you regular.

There are many types, and not all are bad.

GLUCOSE

Insulin shuttles it to your cells for fuel. Honey has it.

L AC T O S E

You’ll find it naturally in milk-based products.

3. OXO 3-BLADE HANDHELD SPIRALISER

SUGAR

FRUCTOSE

In fruit, it’s paired with fibre and antioxidants.

If you eat the majority of your baby marrow, beetroot and other root vegetables in spiral form, this is an affordable and space-saving tool. BUY: R289.99, hirschs.co.za

1 Question, 1 Answer

Q:Thesugarinfruitis badformetoo,right?

A: No – don’t stop eating fruit.

A D D E D S U GA R

It’s usually excess empty kilojoules.

SUCROSE

It’s glucose + fructose.

Table sugar is sucrose.

You’d have to eat four apples in order to ingest roughly the same amount of sugar as in one large Coke. Plus, fruit has vitamins, minerals, and fibre.

– dr. mike roussell, MH advisor

108 MH.CO.ZA/ June 2019

HEY, WHAT ABOUT SODIUM? IF YOU’RE counting milligrams of sodium, you’re going to go nuts.

Salt is essential. Your body can’t make it, and your cells need it to function. But the average South African blows past limits set by the WHO, consuming more than 8 500 milligrams of sodium a day, which is 3 500 more than the recommended amount. Limit your consumption of packaged and prepared foods (high sources of sodium), and you’ll be fine.

Packin More Produce Research shows you should eat six to ten servings of fruits and vegetables a day to help fight disease and maintain a healthy weight. Yourstrategy: spread out the produce over the course of the day.

Breakfast:

Bowl of Greek yoghurt topped with ½ cup blueberries and 1 sliced banana (2 servings)

Mid-morning Snack:

1 pear, 1 apple, or 2 clementines (1 serving)

Lunch:

Salad with ½ cup cherry tomatoes and ¼ cup cubed roasted sweet potatoes (3 servings)

Mid-afternoon Snack:

Handful of nuts or seeds and 2 large carrots (2 servings)

GET COOKING

TEX-MEX QUINOA BOWL

Dinner:

1. In a medium pot, cook 1 cup of tricolour quinoa according to package instructions in chicken stock, plus 1 smashed, peeled garlic clove and 1 bay leaf. 2. Meanwhile, cook 450g of chorizo in a pan over medium heat in 1 tsp of oil until well browned, about 10 minutes.

3. Transfer the quinoa to serving bowls and top with the chorizo and any of the following: drained and rinsed black beans, cubed avocado, a lime wedge, crumbled feta, thinly sliced radishes, fresh coriander leaves, chilli sauce. Feeds 4

Protein plus ½ cup cooked quinoa, farro, or brown rice with a double portion of sauteed greens (2 servings)

paul kita is the food and nutrition editor of Men’s Health and the author of the cookbook A Man, A Pan, A Plan.

MH.CO.ZA/June 2019 109

es d a c e d r o f d. s e e v c r e n tS die o u G al a c u i d o s e t Y y a h p iv nd t e a p h r a t e c s v fit Fe e has t n h e e g c i b n N al da y t , a n t d e t. r r a a m e u t t r b d a a e an h ,S ,p t l t e a r o c t m o i a e p s ov m Part s s such as F ap the phy d l ou h e e s i r v u s yo y h in mo en dancer w ’s e r e e r c H es. d Off-s i v o r p y t i v acti

Barry Baumgart was drawn to breaking because of the physical challenge it provides.

BY

LEM F N A G ME

MI T

11

MH.CO.Z / June 2019

When it comes to dance, there are two kinds of guys: those who do it, and those who watch from the sidelines. If you're hesitating to step out onto the dancefloor, consider this your motivation to make a move: not only is dancing a good way to pass the time, the physical activity also provides a host of physical and health benefits. Just watch the transformation of the participants in Strictly Come Dancing. By the end of the season, they have more energy and are fitter and slimmer than when they started.

According to the Harvard Medical Centre, people who weigh around 70kg burn 29 kilojoules per minute while dancing. If you weigh around 83kg, you’ll burn 30 kilojoules per minute. This means you’ll burn between 1 740 and 1 980 kilojoules an hour. Aside from being a good tool for weight management, studies have shown that dancing can increase endurance and motor fitness. It’ll also improve your muscle tone and strength.

STEPUP

Now in his late 30s, Barry attributes his fitness, agility and good health to the 18 years he’s spent training and competing as a B-boy. The physiotherapist was drawn to the dance form after seeing a flood of music videos in the late 90s featuring prominent breakers. “I was also drawn to breaking by the incredible physical challenge and the impressive display of strength, flexibility and balance of its practitioners,” he explains. The most common misconception about breaking is that it's just about dancers spinning on their head and doing the moonwalk. “The truth is that breaking is constantly evolving, and is one of the most innovative, most demanding and most dynamic physical challenges,” Barry explains.

Barry made his first foray into breaking in 2001. Up until then, he'd mostly participated in track and field athletics and football. To become proficient, the then 21-year-old needed to adapt his upper body to the gymnastic needs of breaking, and teach himself how to fall again. His friends and family thought his interest was just a phase he was going through. “My mom used to refer to the linoleum vinyl floor we used as my ‘jumping mat’,” he explains.

But this was more than a phase. After years of training, which involved specific drills to learn the basics, calisthenics and strength training, as well as flexibility training, the dancer started competing in 2005 under the alias ‘Bear’.

By 2008 he was competing across the world with his crew. “Finding myself in another country representing myself, my country and my crew as a breaker has been the most exhilarating experience in my dance career,” he says.

In 2011, Barry combined his passion for breaking and his experience as a physiotherapist to create a unique workshop series called #Fit4Battlin, designed to assist dancers in the area of sports performance and injury prevention. The workshops have been presented both locally and at international dance festivals.

Although breaking has kept him in good shape over the years, it’s come with its share of injuries, some of which took Barry months to recover from. To mitigate these setbacks, he focused on exploring new movement patterns, to lower the repetitive strain load on his body. His signature style

Photographs: Kim Julies

“We were all made to dance. We all have a natural rhythm, a heart beating in our chests, calling us to explore the limits and break through the perceived boundaries of our physical bodies,” says Barry Baumgart.

Ivan Boonzaaier met his wife, Tamryn, through ballet.

Photograph: Nardus Engelbrecht

"WE TRAIN OUR ENTIRE LIVES TO BE AT A PROFESSIONAL LEVEL – AND YET BALLET, AS A CAREER, ISN'T TAKEN SERIOUSLY BY MANY.” is ‘Dynamics’, which makes use of high-impact and high-speed transitions. “Dance helps men explore that creative side of our being that is seldom allowed a chance to develop. You also achieve a lifetime of strength, agility, balance and flexibility, more than most exercise routines can give you,” says Barry.

CENTRESTAGE

“We train our entire lives to be at a professional level – and yet ballet, as a career, isn't taken seriously by many,” says Ivan Boonzaaier. The ballet dancer started dancing when he was six years old.

During those first few years he focused on tap and modern dancing. At fifteen he

changed dance studios, which enabled him to switch disciplines. His instructor, Henri Noppe, saw the potential in him, and encouraged him to pursue ballet and contemporary dancing.

While other kids spent their holidays camping and going on trips to the beach, Ivan spent his time mastering the different MH.CO.ZA/ June 2019 113

114 MH.CO.ZA/ June 2019

choose the way we respond to them.”

But even if you aren’t spending 40 hours a week training to make a name for yourself on stage, ballet can still be beneficial for you.

“I’ve seen many guys doing it to stay in shape and simply because they enjoy it. It may seem a little foreign at first, but ballet can help athletes in all disciplines be better, stronger, faster, and even a little more graceful. Doing some ballet will make you look at your body with a bit more respect.”

The same applies to other forms of dancing. While professional dancers reap the most benefit from the sport, studies have shown that dancing for an hour three times a week is enough to improve your fitness and health.

These benefits go beyond physical health. A study by the University of London showed that dance classes can significantly reduce anxiety, while a study by the University of Hertfordshire found that the happiness experienced during a dance class lingers for a week after the class.

Caleb’s femoral artery spasmed while he was on the beach. That’s partly what saved his life that day – the spasm stopped him from bleeding out on the beach. He was rushed to hospital, where the surgeons' first priority was to insure his leg didn’t become infected. Then they operated, cleaning out his wound and sewing up his leg.

“Those first few days after the attack were quite raw. Processing it took some time. Something like this takes a lifetime to process.” What helped the UCT Theatre and Performance student in those first few days after the attack was the presence of his family. They kept him company in the ward, and helped him

DANCEWITH DEATH

Beyond dance’s ability to boost your mood, research suggests the physical activity can be therapeutic. Caleb Swanepoel found this to be true after he lost his leg.

At the back of his mind, Caleb could feel something bad was going to happen. He was bodysurfing with his brothers in Buffalo Bay in 2015 when they spotted a great white shark in the water. Turning around, he began to swim towards the shore. Before he could reach the safety of the beach, the great white caught up to him.

“The next thing I knew it was pulling me under the water, and shaking me around. It literally ripped my right leg off in the water.

I remember having a moment where I thought, this can't be real. It couldn’t be happening to me.” His younger brother came to his rescue. He turned back for Caleb and pulled him towards the shore.

But the shark circled back and bit into Caleb’s left leg. “My brother tried to scare the shark off, and it bit into his fin.

That’s when my mom and sisters all ran into the water to pull me out. I remember just falling into my mother's arms.”

stay positive. “I think I was lucky to have my family with me. It was a really vulnerable time, and having that support around me really helped me.”

His prosthetist encouraged him to go back to varsity; which is how, two weeks after the second semester commenced, Caleb found himself back at UCT. “The university accommodated me as best they could. I just started adapting to classes the best I could.” One of those classes was dance, or movement, as it’s referred to in his Theatre and Performance programme. In their first and second years, students do a combination of contemporary dancing and jazz, mixed with elements of yoga and pilates. “I did the whole of my first-year movement project and classes on one leg. I didn’t have my prosthetic at that stage so I had to adapt to my new life, and my new environment.”

Having a purpose helped Caleb adjust. He

Photographs: supplied

forms of dance. The countless hours he spent honing his craft not only equipped him with skills, but instilled in him the importance of hard work, discipline and sacrifice. It’s one of the reasons he's frustrated when others don’t view his career choice as a real job.

In 2009, Ivan joined Cape Town City Ballet. As a professional ballet dancer, his livelihood depends on his body. It’s important for him to treat it with the utmost care. “I've had a few injuries throughout my career, and most recently tore the ligaments around my knee, after my foot went under a loose ballet mat.

Injuries are awful, as they set you back substantially.” But after a certain point, injuries are out of his control. They’re part and parcel of a job that requires your body to undergo rigorous training.

While Barry explores different movement patterns to reduce his risk of injury, Ivan takes regular Epsom salts baths and schedules Thai massages religiously. “I also take a fair number of supplements, to replenish and refuel my body” he says.

Ballet requires specific training to ensure dancers' muscles are long and quick to respond; Ivan can easily spend seven hours during practice holding his partner up. It’s one of the ways he’s built his strength. “I'm also constantly working out, whether at work or in my leisure time on the beach or cycling.” Over the years, Ivan’s become in tune with his body. The physical abilities that ballet equipped him with proved beneficial when he played rugby and took part in gymnastics and athletics.

Aside from the physical strength ballet has blessed him with, Ivan's found that ballet has helped him develop mental fortitude. “Ballet demands that you're flawless every time you're on stage, leaving no room for error. The expectations of directors are massive. It's difficult to deal with the fact that it may not always be perfect, and sometimes you aren’t cast in the roles that you want.” Ivan deals with these expectations by being the best dancer he can be. Facing criticism from directors has taught him to not take other people’s opinions personally. He’s also developed self-confidence, and learnt to trust in his abilities – skills that will come in handy long after he retires from his career as a pro ballet dancer. “We can never choose the curveballs life throws at us, but we can

took things slowly, one day at a time. Along with physiotherapy, the movement classes helped him regain his strength after the incident. “It got my blood flowing again. It helped me strengthen my core, realigned my body, and made sure I was strong and flexible.” Beyond the physical benefits, the movement helped him heal from the trauma he'd experienced. “It really helped me process things. Sometimes it’s hard to talk about something; and movement offers you a way to communicate, and to express yourself – to channel certain emotions.”

For his third-year movement project, he partnered with another student to express what the element “water” meant to him.

Tasked with writing about what had

happened, he slowly worked through the incident. "What happened to me was a traumatic experience, but it was also a life-changing experience. Putting it into perspective like that gave me a different way of looking at what had happened to me.

I used my body to tell my story. I don’t want to say that I've healed, but using my body definitely opened up a space for healing.”

SHALLWEDANCE

Along with being a healing tool to process emotions, dance has also been found to heal parts of the brain. A 2015 study compared

the effects of a dance programme d conventional fitness on brain funct on and hippocampal volume in healthy seniors. For the duration of the study, researche s n-demeasured the plasma levels of brain rived neurotrophic factor (known as BDNF), a protein related to nerve gr Those doing the dance programme e different dance styles every two wee learnt new choreography at each ses Throughout the programme the levels of the dance group increased significantly, while after 12 months training, the dancers’ hippocampi s of the an increase in volume. One funct hippocampus involves helping humans process and retrieve memory.

Caleb Swanepoel started surfing and swimming at provincial and national level – after his attack.

" T ENED H E WAS A T T UMATIC E ERIENCE, IT WAS B A O A LIFEC ANGING E PERIENCE.” MH.CO.ZA/ June 2019 115

116 MH.CO.ZA/ June 2019

BEST FOOT FORWARD

Ready to transform your life through dance? We’ve got you covered. Here are some of the best places for you pick up a few moves.

Jazzart Dance Theatre

Founded in 1973, Jazzart is one of the leading contemporary dance companies in SA. They run a professional threeyear dance course that teaches students all forms of dance. They also offer classes for beginners, and those looking to improve their skills. jazzart.co.za

Katz’s School of Dance

Based in Sandton, this school offers over 20 different forms of dance. They have different programmes based on whether you want to turn dance into a career (vocationally) or just do it for fun (recreationally). Classes on offer include modern, tap, ballet, hiphop, contemporary and salsa. ksdance.co.za

Arthur Murray Dance Centres

If you’re looking to learn the cha-cha, foxtrot, mambo, rumba, samba or swing dancing, Arthur Murray Dance Centres are for you.

They’re based in Benoni, Bryanston, Pretoria and Port Elizabeth. Don’t worry if you haven’t danced before – the centres offer a complimentary private dance lesson to get you into the swing of things. arthurmurraysa.co.za

Sugar Dance

Based in Ballito, Sugar Dance offers over 50 classes a week. With over 14 years in the industry, their dance instructors offer a variety of styles. You can even go for classes ahead of your wedding. sugardance.co.za

believed it would help him cope with his Parkinson's.

Searching the internet, Arthur came across Dance For Parkinson's, a group that originated in New York but has branched out to cities around the world.

After studies showed dancing helps patients of Parkinson’s, the group began hosting dance classes for patients.

Arthur attends the one in Cape Town hosted by Julie Symmonds and Carmen Davidson. “The classes are really good.

There’s the dancing and the stretching of course, which helps movement. But it’s also the social interaction. I’ve met people there, and I’ve realised that compared to them, I’m very well off.

I find the classes very beneficial.”

Arthur now volunteers for Dance For Parkinson's, doing research and contacting pharmaceutical companies.

With his medical background, he is able to help patients understand the research and the therapies that are offered to those with the disease.

Every sufferer experiences Parkinson's differently. The symptoms Arthur exhibits are not necessarily those others experience. Julie and Carmen adapt their dance lessons for those whose symptoms are more severe.

Some attendees remain seated, and follow the movements using their arms.

“There's no reason for people to be inhibited – we all make fools of ourselves. It’s not Strictly Come Dancing, but it’s our version.”

Over the years Arthur has built up resilience. During his lifetime he’s had to cope with Parkinsons, insulin-dependent diabetes and a triple bypass; and most recently, he underwent a spinal fusion to correct a lesion in his vertebrae. Despite all this, he remains optimistic. “I’ve been through the works. But you just have to grit your teeth and be resilient, no matter what you’re feeling. Exercise, keep your mind active. Every day I have something new that captures my interest, and Dance For Parkinson's is one of them. Ever since I joined the class I've made new friends, and the company has been good. If you’re looking for gentle aerobic exercise, I would definitely recommend going.”

Photograph: Teri Robberts

Further studies have shown that frequent dancing can reduce the risk of dementia and Alzheimer’s. It’s also been beneficial for patients with Parkinson’s disease. A pilot study published in Complementary Therapies In Medicine shows how using dance as a therapeutic strategy may improve the motor functions of those with Parkinson’s.

“Make no mistake, Parkinson’s is a lousy disease. I wouldn’t wish it on my worst enemy. It affects many parts of your body,” says Dr Arthur Bird. He should have known something was wrong when his golf swing became progressively worse. While cricket had always been his first love, he'd picked up golf in 1995. He played consistently until 1999, bringing his handicap down to 16. After a brief hiatus from the sport, he thought he would come back swinging. And for six months, things seemed to be going well.

But despite the lessons he attended, his swing saw no improvement.“I was just not coordinated, and I couldn’t think what was wrong. But in retrospect, it was the early symptoms of Parkinson's.”

In some ways, Arthur was lucky. He never had the tremors that plague many patients diagnosed with the disease. In fact, for the first ten years after his diagnosis, his life continued as normal. At the time, he was working for Western Cape Blood Services (WCBS). “I was still fine then. I travelled extensively, and continued to do so after I retired.” Even now, Arthur remains mobile and largely independent.

At 71, he still consults for WCBS. While Arthur is fully functional on his own, he has noticed his symptoms progressing over the years. In 2015 he stopped hiking altogether. Although he enjoyed spending time ascending steep hills and rocky paths, his balance wasn’t what it had been before. His gait slowed, and he would stumble while walking.

Now he sticks to flat surfaces, and getting his required exercise in the gym.

Arthur also struggles with little things, like tying knots and buttoning buttons. He’s found he speaks and thinks more slowly than he used to. But despite his slower pace, he still holds a non-executive position on the board of the WCBS. One of the physiotherapists Arthur saw suggested he start dancing. She

Dr Arthur Bird joined began dancing after research showed it would help his symptoms.

"I’VE BEEN THROUGH THE WORKS. YOU JUST HAVE TO GRIT YOUR TEETH AND BE RESILIENT, NO MATTER WHAT YOU’RE FEELING.”

BELOVED OF A GROWING TRIBE OF A-LIST ACTORS, ATHLETES AND TOP TRAINERS, BRAZILIAN JIU-JITSU HAS THE FITNESS COMMUNITY IN ITS STRANGLEHOLD. GRAPPLING TO SEE THE APPEAL? OUR WRITER DONNED HIS WHITE BELT TO DISCOVER WHETHER THIS INTIMATE MARTIAL ART IS A FIGHT CLUB WORTH JOINING. JAMIE MILLAR PHOTOGRAPHY BY D A V I D E L L I S WORDS BY

DAVE, WHO I’VE ONLY KNOWN FOR A FEW MINUTES, IS KNEELING BETWEEN MY THIGHS AS I LIE WITH MY BACK ON THE FLOOR, HIS HANDS ON MY HIPS. THIS MIGHT SEEM COMPROMISING, BUT IN BRAZILIAN JIU-JITSU, THIS IS “THE GUARD”: AN OSTENSIBLY DEFENSIVE POSITION THAT, IN REALITY, PRESENTS AN ARRAY OF OFFENSIVE OPTIONS. IT IS ALSO – AS MY FIRST LESSON AT MARTIAL ARTS GYM FIGHTZONE IN LONDON IS TEACHING ME – A GREAT ICEBREAKER. From here, I can dislodge one of Dave’s hands and tug on the lapel of his gi while bringing him forward with my hips, so that his weight traps his arm against my chest. I can then reach around to grab his back, while getting hold of his trouser leg on the same side. From here, I can lift my own leg up as a lever and “sweep” him, so that I’m on top (“the mount”). Then I can grip his other lapel, and – bringing my hands together like a pair of scissors – cut off his air supply. That is, if I can remember the sequence of moves that was demonstrated to our class moments before, never mind execute them.

“It’s like chess,” says Dave, a 26-year-old computer programmer who’s shorter and slighter than I am, but who sweeps me with surprising ease. We’re not sparring or “rolling”; we’re just practising moves. He encourages me to choke him harder by pushing my wrist bone into his throat.

To paraphrase Tyler Durden, even if this is your first day at Fightzone, you have to fight. As we slap hands to signal that we’re ready, I’m apprehensive, even though Brazilian jiu-jitsu doesn’t involve much punching or kicking. I needn’t have worried. Dave and I spend most of our time locked in stalemate, barely moving but sweating buckets. The class tires me out in a way that even my twice-weekly five-a-side soccer can’t match. It’s clearly a crushing workout. But that doesn’t explain why people are so fixated on being asphyxiated.

So what else is getting them so gassed?

Brazilian jiu-jitsu descends from a martial art originally developed in feudal Japan, before being exported to Brazil on a wave of Japanese immigration around the turn of the 20th century. "Jiu-jitsu" translates roughly as “the gentle art”, which to the uninitiated might seem inappropriate. An alternative interpreta120 MH.CO.ZA/ June 2019

tion might be “yielding”, the idea being to redirect your opponent’s force, rather than to meet it head-on. It’s about taking your opponent down to the ground, where you can oblige them to submit with limb locks or chokes.

“Jiu-jitsu is learning how to control another person,” says Fightzone co-founder James Roach. “It’s not aggressive. There’s no anger. It’s not like boxing, where you’re trading punches, toe to toe. In a lot of ways, it’s worse than that. It’s like being attacked by a snake, and the snake is slowly moving up your leg, going up your torso, working its way towards your neck...”

BESTOFTHEBEST

Roach greeted me with a warm smile when I finally girded myself and entered Fightzone. But that doesn’t make rolling with the 1.88m, 88kg brown belt – one below black – in my second lesson any less intimidating. I’m 1.78m, 80kg and currently beltless, because Fightzone has run out of the white novice ones; my lack of a waistband feels emblematic of my ability.

Roach manipulates me at will, like a child playing with an action figure. He sportingly lets me out of his guard, before pulling me back in with his hands and dexterous feet.

Though I know I’m doomed, there is something compelling, even fun, about trying to delay the inevitable. It’s like a Rubik’s Cube of limbs.

In 2012, Roach opened Fightzone with Marco Canha, a Rio de Janeiro-born black belt and former British Open champion, running 34 classes a week. They’ve since expanded that to 120. Boasting “the busiest martial arts schedule in Europe”, Fightzone also teaches MMA, Muay Thai, wrestling and boxing. But Brazilian jiu-jitsu has always dominated, and its classes are the best attended.

Ten years ago, Roach was working as a surveyor on building sites and staying up with his mates to watch UFC. The first-ever event was won by Royce Gracie – scion of a legendary dynasty that developed, then popularised, Brazilian jiu-jitsu – settling the debate about who’d win in a bracketstyle, single-elimination tournament out of a boxer, a kick-boxer, a karateka and a sumo wrestler. (Royce’s half-brother, Rickson Gracie, choked out Chuck Norris on another occasion.) After meeting Canha at a Brazilian jiu-jitsu tournament in Sweden, Roach sold his house to fund Fightzone and now lives in the gym in a space he’s converted upstairs. His girlfriend often works on the front desk, while Canha’s children attend the kids’ classes.

Brazilian jiu-jitsu has many passionate, often high-profile adherents, some of whom I’ve interviewed for this magazine: Jason Statham (who rolled with Guy Ritchie while on the press tour for Lock, Stock…), Henry Cavill and Kelly Slater. More recent converts include Justin Bieber (conscious, perhaps, of how many people want to strangle him), and Russell Brand, who interviewed Ryron and Rener Gracie for his Under the Skin podcast. It’s a club in which the first two rules (“You do not talk about Fight Club”) are flouted regularly. But while celebrity endorsements may get members through the door, something else is locking them in.

ORIGINSTORIES

While in most martial arts, there’s a natural hierarchy – stronger, fitter men tend to fare better – Brazilian jiu-jitsu is a great leveller. As Roach puts it: “There’s no fat or thin, rich or poor. Everyone’s the same on the mat. Everyone wears the same gi.” That many of the men I roll with are a good few kilos heavier than me would matter far less, too, if I had even a modicum of technique, because Brazilian jiu-jitsu was devised to counteract just such imbalances.

Carlos Gracie is often regarded as the father of the martial art, having founded the first academy in Rio de Janeiro in the 1920s, but his younger brother Hélio should at least be considered its uncle. A frail child who was often excused from school on health grounds, Hélio adapted the techniques he had learned to compensate for his weakness, leveraging, well, leverage instead of strength.

WITH MOVES STRUNG TOGETHER IN NEAR-LIMITLESS COMBOS, IT’S A WORKOUT FOR BOTH MIND AND BODY.

JIU-JITSU’S WHO’S WHO Five high-rollers with formidable yet largely unacknowledged grappling skills.

Ed O’Neill

The Modern Family paterfamilias considers his black belt awarded

by Rorion Grace in 2007 his greatest achievement in life – apart from his kids, of course.

Ashton n Kutcher

A purple e belt under Rigan Machado, who teaches no-sparring jiu-jitsu to risk-averse celebs. B But given that the actor was also a varsity w wrestler, we wouldnt mess with him. wouldn't

Guy Ritchie

Directed by Roger and Renzo Gracie, the black-belt film-maker started out with the Stath and reportedly gets mats out on set, so he can roll before the cameras do.

Vince Vaughn V

A 46, the funnyman At sswapped Average JJoe’s Gym for the Gracie Academy (home c to Ryron and Rener) in Torrance, California.

T Two years on, he’s a T blue belt. b

Keanu Reeves

One of the best-known film stars, Keanu Reeves has trained in many forms of martial arts, including kung fu, sword fighting, and – most recently – Brazilian jiu-jitsu.

The Gracie brothers earned renown in their native land with a series of “vale tudo” (“anything goes”) challenges. One of Hélio’s sons, Rorion, opened the first American Gracie Academy in LA, where – as the legend goes – he offered R1.4m to anyone who could beat him or his brothers. Recognising the first-ever UFC as a major marketing opportunity, Rorion cannily put forward not himself or his brother Rickson, who resembled a bald Marlon Brando on steroids, but his smaller sibling Royce, dressed in white to look innocent. Rorion knew that Royce’s victory against bigger men would

highlight Brazilian jiu-jitsu’s supremacy.

Today, MMA fighters consider Brazilian jiu-jitsu to be indispensable. “For me, it’s everything,” says Mackenzie Dern, a former world champion with a Phelpsian haul of golds. Dern made the switch to MMA when she was 21, after being encouraged to do so by the people at her academy she rolled with regularly. She joined the UFC in 2016, and her record stands at seven fights, seven wins. Striking isn’t easy, she hastens to add, but you only have so many punches and kicks to master: after that, it’s simply about refining your technique. “But jiu-jitsu is

chess,” continues Dern, echoing Dave. “You make one move, and there are about 10 different options after that.” And those options are always evolving, with the addition of new techniques.

Arizona-born Dern started training when she was three. Her father is Brazilian martial artist Wellington Dias, who was taught by Hélio Gracie’s son Royler. Only later did she realise that not all the other kids did Brazilian jiu-jitsu after school, as they did in her dad’s homeland. But over the years, she’s witnessed the sport explode in popularity in the US. “Now, it’s crazy,” she MH.CO.ZA/ June 2019 121

ONCE SEEN AS A NICHE DISCIPLINE, JIU-JITSU IS NOW CONSIDERED INDISPENSABLE BY MMA FIGHTERS.

says. “I see kids with sponsors.”

Brazilian jiu-jitsu is not something you do purely for money, however. Even after more than 20 years, Dern – whose parents once grounded her from training when she lied about going to a party while in high school – still hates to skip a session. “It’s so fun: getting choked out by friends, choking them out,” she says cheerily. “It’s definitely relaxing. It takes your mind off stress.”

CLOSECOMBAT

Sam, the second person I roll with at Fightzone, works in music. Having run a few marathons, he was looking for a new challenge as 40 loomed, and was inspired to take up jiu-jitsu after listening to a podcast

by Jocko Willink, a Navy Seal commanderturned-life coach who extols its benefits for well-being. “I’d never done any combat sports, so there was an allure to testing myself,” says Sam. After a year and a half, he has gained self-confidence, strength and mobility: “I stretch now, because I’ve got a reason to do it.”

122 MH.CO.ZA/ June 2019

TRAIN FOR THE MAT

“Shifting a resisting opponent takes the kind of power no barbell can give you, but weights can be a good supplement,” says Artur Zolkiewicz, a purple belt and the manager of Workshop Gymnasium*.

These moves will put fighting strength in your grasp.

01

Press

This press will help you develop the upper-body strength required to resist an opponent who has you pinned.

Hold the KBs by your chest, upper arms flat and core tense.

Exhale as you press straight up, keeping your back flat against the mat.

02

3

ttlebe Ro

Any moves a help you develop your grip and “pull” strength have application when you’re trying to tug your partner around by the gi. Get into a press-up position for greater instability, and row the KBs up one at a time by retracting your shoulder blade.

Kettlebell Swing

Bridging your hips is a crucial move to help you escape your opponent. To build the explosive power you need, go heavy and keep the rep count low (up to five per set).

Squeeze your glutes while keeping your

arms relaxed.

He also points to another potential motivator. With each new stripe on his white belt (four denotes the stage just before blue), Sam gets the same satisfying sense of “levelling up” that he used to get from computer games, minus the empty feeling with which the latter left him. “Besides, if you’re feeling nervous about something, having some fat guy sit on you really puts it into perspective,” he says.

I can vouch for what he calls “stress inoculation”: in my third lesson at Fightzone, I’m trying to escape from the guard of a bald, trim guy called Rich, who is 51 but could pass for much younger. I make the mistake of leaning forward too much, allowing him to choke me. I’m not prepared for this; but to my surprise, I don’t panic, and somehow wriggle out. When my wife messages me later to ask how my day’s going, I reply, “A guy tried to choke me. But I handled it.” For modulating a chronically overactive fight-or-flight response, it’s hard to beat a bona fide fight. “It’s a mortal struggle with no consequences,” says Sam. Rich, who runs an art gallery, joined Fightzone at the same time as Sam, and they’ve become friends. He heard about Brazilian jiu-jitsu through The Joe Rogan Experience, the podcast of the comedian, UFC colour commentator and black belt. “I knew it would be a bit scary to be in a fight, and I wanted to battle that frightened part of me,” says Rich. The low-impact nature of Brazilian jiu-jitsu makes it accessible even for older men. (Chuck Norris became a third-degree black belt at 75.) When Rich was forced to take six months off because of a freak neck injury, his “happiness rating” dropped significantly. “I’m uplifted when I’m doing this,” he says. “It gets all the aggression out. It’s fun, too. Trying to strangle your mates, giving them a hug afterwards.”

This is, perhaps, where Brazilian jiu-jitsu has a real hold over other, less tactile active pursuits. As uncomfortable as the prospect of close physical contact with a stranger might be to many, research suggests it’s something we all need more of. Studies conducted by the Touch Research Institute at the University of Miami have connected “touch therapy” to reductions in depressive symptoms and pain. Touch also lowers heart rate and blood pressure, while boosting immunity. Oxytocin, the “cuddle hormone”, promotes bonding and social behaviour. Cuddling and choking are not

HIT THE MAT

Want to join your own fight club? These local gyms are a great place to start.

Renzo Gracie Academy Cape Town

Renzo Gracie was one of the first Brazilian Jiu-Jitsu academies formed in 2006. Plus, you’ll also get to explore Submission Grappling, which is mainly based on BJJ.

Pride Fighting Academy

You can learn under Brandon Hoffman, a decorated BJJ competitor who has won multiple state championships in Brazil, as well as gold medals in X Copa de Jiu Jitsu. pridefightingacademy.com

Fight Fit Militia

There are over 700 Gracie Barra Schools worldwide, so when you join Gracie Barra Sunninghill, you can train anywhere while travelling. fightfitmilitia.co.za

TapOut Academy

TapOut in Joburg’s head coach Wiekus Swart is the second-highest-ranked Jiu Jitsu practitioner in Africa, so you’ll be learning from one of the best. tapoutacademy.co.za

Pure Jiu Jitsu Durban

If you’re in KZN you can grapple in gyms in Westville, Umhlanga or Bluff. Their programme is designed to introduce students to the basics, and provide a solid foundation in BJJ. purejiujitsudurban.co.za

quite the same thing – but maybe they’re not always so different.

ROLLINGTHUNDER

The competition-only class at the Roger Gracie Academy in west London is more serious than anything I’ve experienced so far. Instead of a gi, the students wear compression gear in the gym’s monochrome livery, or rash guards and board shorts. At the far end of the room hangs a row of solemn-looking Gracie family portraits. Over the course of the session, the floor becomes slick with sweat and blood from an accidentally contacted nose, which splatters over a pair of trainers discarded at the edge of the mat. The humid air fills with the sound of slaps, grunts… and laughter.

Some of the laughter is emanating from Roger Gracie himself, a 14-time Brazilian jiu-jitsu world champion, the chairman of the UK Jiu-Jitsu Federation and widely held to be the sport’s greatest of all time. The master offers his head to his students so they can tighten up their choke games. As he invites, then evades, their takedown attempts, he grins like a 1.93m schoolboy.

“Jiu-jitsu is play-fighting,” he says. “You have fun. At the same time, you learn to fight.” Like Roach and Dern, he speaks of how wanting to do better in training engenders positive lifestyle changes: eating better, sleeping more, drinking less. I hear Edward Norton’s narrator in my head: “Fight Club became the reason to cut your hair short or trim your fingernails.”

The explanation for Brazilian jiu-jitsu’s growing popularity, in Gracie’s view, beyond the fact that you can be any size, shape or age, is that it allows you to engage in a full-blown fight – but without the blows and head trauma. “You still try to win, to control your partner,” he says. “But you don’t have that aggression.” You can go all out, 100%, and if it becomes too much to handle, you can tap out before any lasting damage ensues. “‘The gentle art’ – that’s the meaning of it,” says Gracie, who also fought in the UFC. (There’s a picture of him in the academy’s entrance, smashing another guy’s nose with his fist.) “It’s the only art where you can be gentle with your opponent.”

“Opponent” isn’t quite the right word. In Brazilian jiu-jitsu, you need a willing partner, not just a human punchbag. “You can’t be unfriendly with someone you’re having to learn with,” says Gracie. “That’s why the community is so friendly. Some of the best friends I have in my life came from jiu-jitsu. We try to beat each other up, but in a nice way.” Gracie moved to London more than 16 years ago, and some of his students have been training with him ever since.

He’s watched them get promoted in belts and jobs, get married, have kids and open one or more of his 14 affiliates around the country. “You have greater intimacy with people,” he says. “It’s not like you walk into the gym, don’t say hi to anyone, train and leave.”

Brazilian jiu-jitsu builds self-confidence; but crucially, it’s also humbling – even for the great Roger Gracie. “I’m used to losing,” he says. “I wasn’t amazing from day one.

I’ve tapped out a thousand times in my life.”

Whether sparring or training, Brazilian jiu-jitsu forces even the most rampant ego to submit occasionally, and not hang self-esteem on the outcome. Some days, you’re on top; some days, a guy called Khaled kicks your ass.

You learn how to win, but more importantly, you learn how to lose – and keep rolling.

MH.CO.ZA/ June 2019 123

From being a drunk at death’s door to a coach changing people’s lives, Nic Ingel is proof that the hardest battles are fought and won within.

Here are the six rules that have helped keep him driven, focused, and taking his life back one rep at a time.

BY

KIERAN LEGG

When Nic Ingel walked out of rehab, that’s when life started to kick the crap out of him. For decades, despite the turmoil in his own head, alcohol had been his refuge – a safe shelter from the storm he feared would swallow him whole in his sober moments.

126 MH.CO.ZA/ June 2019

1 / SLOW THE F*$% DOWN “People badmouth analysis paralysis; but for an addict, it’s not a bad thing,” says Nic. He knows the pitfalls of enthusiasm, that chasing new highs can often lead to new lows. Back during his first few years of sobriety, the salesman left Joburg for a business opportunity in the Mother City. It was a shaky premise from the start – it wasn’t clear how he was going to make money, or even if there was any money to be made – but he never took a second to weigh up the pros and cons. He has an infomercial playing in his head: “I’m telling myself, if I don’t do this now, I’m going to miss this once-in-a-lifetime exclusive offer – you

ILLUSTRATIONS: Fersyndicate

every day he woke to a slideshow of forgotten pain and childhood trauma. He remembered his mother on one of her many drug binges, cold and distant, or screaming.

Over and over he heard the gunshot when his stepfather killed himself just a few metres away from where he was playing on the stairs as a toddler. He saw the faces of the men who had raped him as a child, their features twisted and menacing in these fuzzy recollections.

It’s a sucker punch most alcoholics don’t have the emotional training to deal with, admits Nic. “We thrive in chaos; but when things quieten down, that’s when the demons come out.”

The past 12 years haven’t been easy for Nic. He feels like a man under attack from every direction, haunted by his past, surviving the present, and trying to figure out what’s waiting around the corner in the future. And while every year he’s reached that same point – where he’s told himself, “There’s no way I can do this” – he hasn’t touched alcohol again. Instead, he’s found salvation in fitness, creating Emet Gyms – a place where addicts and the average Joe alike can emulate his recovery and engineer their own redemption.

Despite Nic's success, the struggles haven’t changed. While he wakes up each morning raring to go, he’s still processing a backlog of suppressed memories, and grappling with ever-evolving anxieties. In the past, that introspection would’ve driven him straight to the nearest bar; but today, he stays sober by following six simple rules:

know? I’ve got to jump on it.” Just a few weeks in, he was losing cash – fast. He moved out of his upmarket apartment to a bug-infested room in a rough neighbourhood, and lived off the expired scraps piled on a table at the local supermarket at closing time. As a recovering addict, he needed stability, he needed space to work through those first few raw years of sobriety. Sitting there with no money to his name and eating stale bread, it was a wake-up call that he had to start exercising caution. While he was saved from his poor decisions by a R2 000 loan from a generous friend – which, at the time, was just enough money to drive back to Joburg and start all over again – he knew he was one more bad decision away from a relapse. When he’s given a new opportunity now, Nic now asks himself: “How will this serve me? Am I safe in this? Is this good for me now? If yes, why I am saying this?” It’s an analytical approach that’s unfamiliar territory for most addicts, who fill the void left behind by their addictions with a whirlwind of l ti n hips, e p i d h

decisions. Now, instead of saying “Yes”, Nic prefers “I’ll get back to you in a bit”. It gives him time to mull things over and arrive at an answer with healthy consequences, helping him find a path that benefits him psychologically and financially.

2/ FORGET MAKING YOUR BED – CREATE A ROUTINE THAT WORKS FOR YOU In his speech at the University of Austin, Admiral William H. McRaven said that if you want to change the world, start by making your bed. The lesson is a simple one: that seemingly insignificant routine activities can spur you on to make better decisions and take more pride in what you do.

Nic says making his bed has never made a difference in his life, but he still agrees with h d i al: “ he e b i i

and create a framework, it’s easy to figure out when you’ve started to veer off course.”

Nic runs his own gym, is building a company, and travels to different universities to speak to students about addiction.

It’s a busy schedule made possible by Nic’s unrelenting work ethic; but sometimes, the daily grind can turn into an all-consuming beast. “When things get hectic, I start skipping meals; and then, before I know it, I’m shelving my daily routines,” he says.

When this structure collapses, life can start to feel chaotic. It’s a breeding ground for anxiety, the nemesis of any recovering addict. But Nic isn't worried. He’s written down his routines and knows exactly how to restore order. “I’ve formalised my self-care routines throughout the day. If I want to feel better, I know exactly what steps to take get back on track.” His daily routine doesn’t involve making the bed: it’s a personalised approach that takes care of his needs. “You have to have your own rulebook tailored to what you want from life. If making the bed makes you feel better, write it down and do it lik i l kwork k”

3/ TALK TO YOURSELF, YOU’RE AWESOME When he was still drinking every day, Nic would wake up in an empty room, the air thick with the stench of stale beer. He dreaded that moment – not because of the splitting headache or the vague memories of the night before swirling in his mind, but because he had to confront himself.

“I remember being angry at myself,” he says. “Why have you done this to me again?

Why do you keep doing this to me? You’re so stupid, why can’t you just stop?”

Self-loathing had dug its claws into him and wouldn’t let go. And each new trauma – his teacher telling him he wouldn’t amount to anything, and his mother’s friends molesting him – seemed to tighten its grip.

“Self-loathing erodes our quality of life,” he says. “It’s so powerful, it undermines everything. It’s an emotion that tells you not to value yourself and leaves you incapable of dealing with your issues.”

In many ways, it was the feeling that pushed him to surrender himself to the bottle.

However, in the first few weeks of recovery, Nic decided to take a stand. When he woke up, he would walk up to the bathroom mirror and said: “Look here man, you’re awesome, you’re cool, you’ve got this.”

He caught flak from the other guys, but it didn’t matter; his little mantra was already starting to work its magic. This slogan evolved into its own mini-therapy session, expanding from “you’re cool” to including five recent accomplishments or three reasons why he was “awesome”.

“Learning positive reinforcement is a skill you have to work on,” he says. “I spent most of my life picking out what I don’t like about myself, and now I’m pulling that negativity in the opposite direction.”

128 MH.CO.ZA/ June 2019

4/ IT’S NOT ABOUT YOU, IT’S ABOUT THEM Back in the day, when it came to dealing with criticism, Nic had a simple routine: “Crack open a bottle, and drink until you stop caring”. Without that foolproof coping mechanism, the coach found himself treading water every day. Small comments were enough to put him put him over the edge, sowing scattered seeds that bloomed into a swirling anxiety the next day. Was he really a terrible guy? Was he fooling himself into thinking he’d amount to anything? At times, it felt like the pain would be enough to drag him back down and undo a decade of sobriety. But over the years he’s learnt to process these thoughts; and in these bleak moments of introspection, he's tapped into an epiphany that has helped him process criticism and judgment.

“I realised that the way people treat us, the way they talk to us and what they say to us, often has nothing to do with us,” he says.

“It’s their filter, it’s how they see and process the world, how they deal with what they’re going through.”

5/ BUILD YOUR LIFE AROUND DOING WHAT YOU LOVE

the money: “Training was fulfilling – it was this missing piece I had finally found to complete the puzzle.”

Those backyard routines have evolved into corporate gigs training staff at some of the country’s biggest companies. His gym (Emet) is the nucleus of this fledgling fitness empire, a space where he trains recovering addicts, teaching them how to harness lifts, carries and holds to combat their urges.

“I was drawn in,” he says. “It’s such a great feeling to be able to pass on these skills, to equip others with ways to improve their lives.”

In those first training sessions, when he was just a man carrying bricks around an empty parking lot, Nic saw the foundations of future happiness.

“I understood that if I was going to survive out here, I needed to build my career around doing what I love.”

6/ FIND SOMEONE WHO CALLS YOU OUT ON YOUR BS “When you’re an addict, you lie, you manipulate, you deceive and you control,” says Nic. “It’s second nature.” When he was drinking, Nic found himself lying more and more each day. It was an act of desperation, a way to hide the addiction that was slowly eroding his life. He was deceiving his boss, manipulating his friends, and lying to himself.

“I don’t have a problem, I’m fine,” he remembers thinking. “I’m not an alcoholic.”

It was during recovery that he discovered that those lies had been a slippery slope, a quick ride back to the same old habits. In contrast, the truth was liberating. It was an opportunity to confront himself and tackle emotions and memories he’d left dead and buried years ago.

“Now, I make sure to surround myself with people who call me out on my BS,” he says. “I have sponsors, I have meetings, I have made the right kind of friends – the type of people who will hold me accountable.”

For Nic, living life honestly is the only way to make real progress. He knows how even the smallest lies can spin out of control and leave you stranded.

Nic spent the majority of his life working as a salesman. By his account – and his friends’ – he was a natural, able to think on the spot and charm potential clients even on the heels of another alcohol binge. When he left rehab, he jumped back into the same field. However, without the refuge of a beer (or two), he would go home every night feeling empty. He wasn’t passionate about what he was doing, but he felt pressure to find something – anything – to fill the vacuum left behind by his drinking. He started working out every day, using rocks and sandbags to bolster his routines. Before long he was training the older women staying at his apartment complex. They paid just R50 a session. But it wasn’t about MH.CO.ZA/ June 2019

Dads

HOW DOYOU RATE?

THEPOPS POLL Generally, how are fathers valued in society now compared to when you were a kid?

More now 31% Less now 45% Same-ish 24%

29

AVERAGE AGE OF A FIRST-TIME FATHER (UP FROM 25 IN 1973)

<6

Average hours of sleep logged by fathers of newborns (6-12 weeks)

Z Z Z

3 in 10 new dads report dozing off at work.

What aspect of “turning into your dad” scares you most?

His clothes 23% His hair 27% His crotchetiness 35% His sense of humour 15%

43%

OF FATHERS WITH CHILDREN UNDER 6 YEARS OLD READ TO THEIR KIDS DAILY.

130 MH.CO.ZA/ June 2019

R64200

Average cost of one year at university in 2019.

R107600

Expected average cost of one year at university in 2025.*

“Depending on your needs, y you can choose between solutions starting from as litttle as R200. This means by simply cutting out 8 coffees per month th you can start t t saving for your child’s education.” – Marius Pretorius, head of marketing: retail savings and income solutions at Old Mutual Personal Finance.

37%

How often do you have a meaningful talk with your father?

Hardly ever 46% Maybe once a year 19% About once a month 21% Every week or so 14% Don’t make reading time just more screen time. “Use actual books, not tablets,” says Dr. Kyle Pruett, clinical professor of child psychiatry at Yale. “Kids get to turn the pages, and the pace is slower than swiping mindlessly.” He also approves of Lego. But get creative, “not just following directions to make it look the one ‘right way’.”

32%

Are you a better dad than your father was?

Yes 53% No 47%

SAY THEY LOSE SLEEP WORRYING ABOUT PROVIDING A GOOD LIFE FOR THEIR CCHILD. ILD

OF KIDS SAY THEY WISH NO PARENTS WOULD WATCH THEM PLAY.

“Brush it off, forget about it” is bad advice after your child has a tough game, says Dr. Michael Kimmel, a sociologist at Stony Brook University. Let them feel the pain, and then later explain that failure is both inevitable and necessary to learn and succeed. And let some time pass; it’s not about you in that moment. “Your job is to comfort, and to support their process.”

Coolest dad ever? Maybe not. Tony Hawk’s kids bust him, as he turns 50.

“He hasn’t finished Mario Odyssey, and he can’t dance!”

Kady, 9

“He steals your food.”

Calvin, 15

“He’s in bed by 9pm.”

Miles, 18

Getty/Gallo Images, *According to data released by Old Mutual

THIS MONTH –›

THE (Above) AVERAGE GUY

ADVERTISING PROMOTION

Don’t Miss Out Want to know what’s hot and happening in retail?

Here’s the latest from our advertisers

BIO-OIL DRY SKIN GEL

KAUAI

CANDEREL

Targets and treats dry to very dry skin The next-gen treatment for dry skin, this revolutionary, clinically-proven gel provides immediate relief and long-lasting moisturising.

Most creams contain around 70% water.

Bio-Oil replaces water with skin-nourishing oils, creating a product that’s 100% active.

Dermatologically tested, hypo-allergenic, non-comedogenic, paraben-free and suitable for all skin types, Bio-Oil Dry Skin Gel is available in 50ml (RRP R59.99), 100ml (RRP R109.99) and 200ml (RRP R184.99). And a little goes a long way!

Healthy eating just got easier!

The fresh new Kauai app is changing the way you live a healthy lifestyle. Amazing first-forSouth-Africa features allow you to schedule your order ahead, pay in the app, and have your order ready for you to skip the queue and collect. All of this while earning loyalty points and amazing Kauai rewards.

Go your own sweet way Love a piece of chocolate, but worried about all that sugar? Worry no more – Canderel offers a delicious range of chocolates with zero added sugar. Perfect for those times when you need a pick-me-up, and available in seven great flavours: Bubble, Milk, Milk and Nut, Dark, Fruit and Nut, Crispy, and Crispy Almond – as well as the new Canderel Wafer range. Fewer calories, less sugar, less worry.

Go on – spoil yourself!

HIGH RISE

TANQUERAY

FOOTLOGIX®

It never lets you down!

A specially developed high-potency supplement, combining the major active ingredients of Siberian Ginseng, Kola Nut, Vitamin E, and other essential vitamins. The ultimate formula for today’s demanding lifestyle, it never lets you down! Available at Clicks, Dis-Chem, and selected pharmacies.

Call 031 332 8411, or email mailbox@gmpharm.co.za for more info.

The fresh citrus-heart gin Tanqueray No. TEN is a small-batch gin – the first to be distilled with whole, fresh citrus fruits instead of just the rind, which gives the gin its citrus heart and brings out more flavour in your cocktails. It’s no wonder Tanqueray No. TEN is the first white spirit to be inducted into the San Francisco World Spirits Hall of Fame.

Healthy, happy feet Footlogix® is a revolutionary and innovative foot-care line, formulated to provide effective, transformational care for a variety of skin conditions affecting the feet – from simple dryness, to more severe conditions resulting from diabetes. Footlogix® formulations have been clinically proven to transform the skin on your feet and your toenails, giving you healthy and happy feet.