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Volkswagen Edition

Celebrate the 10th edition of Torque On The Move with Volkswagen! Pair up with a street-smart and road-savvy partner, and drive around Singapore in your Volkswagen while deciphering location clues and conquering exciting challenges to win prizes!

Date

24 August 2019, Saturday

Time

10am - 6pm

Fee

$40/team of two

Registration ends 28 July 2019.

Enjoy 25% off when you register before 14 July Cool prizes for the top three teams & Best Dressed Car

Each participant receives a goodie bag worth over $50

All participants stand to win lucky draw prizes

Find out more at www.torque.com.sg/totm19 E-mail any enquiries to us at magtorque_promo@sph.com.sg

Refreshments will be provided

July/Aug

2019

ON THE COVER

THIS PERSONAL TRAINER IS NOW… AVAILABLE MEET OUR FAVOURITE PT TRAINER, WHO’S RECENTLY GONE THE FREELANCE ROUTE

DAD WISDOM FOR ALL AGES

It’s Father’s Day, and here’s a quick 101 for dudes to ﬁgure out every stage of parenting, and also how to maintain their ﬁtness through it all.

MINIMISE YOUR RISK OF BRAIN CANCER

Live long and prosper- and make sure you read this. Brain cancer is no laughing matter.

WHAT TO DO IF SHE’S HURTING DURING SEX? It’s you, dummy, and here’s the easy solution.

ON THE COVER COVER GUY

5 SPEED HACKS TO GO FASTER

If you want to hit new personal bests, here’s some tricks to try.

SYAFAWI HO

PHOTOGRAPHY CHARLES CHUA

STYLING SHEH

OUTFIT ASICS

IN EVERY ISSUE 06 10 80

ED’S NOTE ASK MEN’S HE ALTH E X TR AS!

2 M E N S H E A L T H . C O M . S G // J U LY / A U G U S T 1 9

FITNESS DIRECTION FIRDAUZ BIN ABDUL GAHNI (PERSONAL TRAINER AT ULTIMATE PERFORMANCE SINGAPORE)

ART DIRECTION JASON TAN

W W W . M E N S H E A L T H . C O M . S G

BUILD THAT BACK

8 workout moves that will help you sculpt your back muscles.

FARTING AT THE GYM- YAY OR NAY?

What to do, and how to do it.

WHY IS SHE CRYING?

HERE’S THE ANSWER TO ONE OF THE MOST MASCULINE MYSTERY OF THE UNIVERSE.

WHAT IS MANLINESS TO SINGAPOREANS? FIND OUT IN THESE SURVEY RESULTS.

HOW KEVIN SMITH WENT FROM FAT TO FIT

IT TOOK ALMOST DYING, BUT THE HOLLYWOOD LEGEND KNUCKLED DOWN AND CHANGED HIS LIFE, POSSIBLY SAVING IT. HERE’S HOW.

46 DIET 101

Everything you need to know about eating smart and eating right.

3 J U LY / A U G U S T 1 9 // M E N S H E A L T H . C O M . S G

GET IN TOUCH WITH US AT: MENSHEALTH.COM.SG/CONNECT GROUP EDITOR-IN-CHIEF Caroline Ngui, nguislc@sph.com.sg GROUP EDITOR Raymond Goh, raygoh@sph.com.sg

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sanctioned by this magazine. Members of the Editorial Advisory Board do not, by virtue of their membership, endorse or support any product or service advertised or articles featured in this magazine. The articles in this magazine are for your information only. Do not substitute it for the advice of a qualiﬁed healthcare practitioner or professional advisor. Men’s Health Singapore is published by SPH Magazines Pte Ltd, 1000 Toa Payoh North, News Centre, Annexe Block, Level 8, Singapore 318994. Tel: 6319-6319, Fax: 6319-6055, E-mail: magmenshealth@ sph.com.sg. Distributed by Circulation Department, Singapore Press Holdings Ltd. Printed by timesprinters, Singapore registration No. 196700328H. SPH Magazines registration no. 196900476M, ISSN 0217-8274, MCI (P) 091/03/2019 Distributed in Vietnam by XunhaSaba Corporation. Distributed in Hong Kong by Foreign Press Distributors Ltd. For back issues, e-mail circs@sph.com.sg.

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Global Editions/ EDITORS-IN-CHIEF

ED'S NOTE

Australia IAN COCKERILL Brazil SERGIO XAVIER

5 SKILLS YOU’LL HAVE FIGURED OUT AFTER READING THIS ISSUE

Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC France PATRICK GUERINET

As a dad and approaching my 40’s, my training is less about vanity nowadays, and more about wanting to move, play, and perform well. I keep fit so that I can keep up with my six-year-old son, Bradley, and I train so that I can be a part of his today and his future. For these reasons, my workouts must be smart. Everything I do must be effective, efficient. I must spend less to get more. My training has to make me more vital and durable—mentally, emotionally, and physically. And it must enable me to do things I love and to be powerfully present for my son. In short, fitness has to serve us and those we love as we naturally age, not steal from us. And so does all our small day-to-day choices, be it for work, play, and parenting. There’s no room for bad choices, because moments, once passed, never return. That’s why in this issue’s Father’s Day special, we’ve created an environment where those thinking of fatherhood, those already in it, and those feeling weary from it, can take away fitness and life hacks to be better dads, and be better men. In fact, for the workouts, try a few with your kids- they’ll thank you for it. In my personal experience using my 20kg son (or “the two bags of rice” nickname we tease him with) instead of a medicine ball for squads and lunges makes workouts a lot more fun… for both of us.

Ed i tor

Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI Kazakhstan ANDREY MANUYLOV Malaysia JOHN NG Netherlands JAN PETER JANSEN Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN South Africa JASON BROWN South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN Turkey FATIH BÜYÜKBAYRAK

WHY SHE CRIES 20

WHAT MANLINESS IN SINGAPORE IS 24

HOW TO LOWER YOUR BRAIN CANCER RISK 28

THE SECRET TO BE CHILL 30

Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN

WHY FEMALE TRAINERS ROCK 62

Latin America FRANCISCO CUEVAS ARGENTINA ARUBA CHILE COLOMBIA COSTA RICA CURAÇAO DOMINICAN REPUBLIC ECUADOR EL SALVADOR GUATEMALA HONDURAS MEXICO NICARAGUA PANAMA PERU VENEZUELA

6 M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

THOMAS D’ESTHETIQUE SPECIAL

SMOOTH OPERATOR WANT A BACHELOR PARTY WITH A DIFFERENCE? CONSIDER A BRAZILIAN WAXING PARTY FROM THOMAS D’ESTHETIQUE THAT’LL LEAVE YOUR BUDDY FEELING SLICK AND SMOOTH ON HIS WEDDING DAY.

ure, you’ve heard of Tupperware, scrap-booking, wine tasting and spa parties. But it’s not just girls who know how to have fun. Men can have their share of ingenious ways to get together. Just add waxing to that list. Better still, a bachelor Brazilian waxing party for your buddy who’s soon to be married. While it might not sound like an ideal evening out for some, waxing parties are gaining popularity the world over. In Singapore, bachelor waxing is a new Brazilian waxing experience introduced by Thomas D’esthetique, the leading men’s aesthetics, wellness and skincare salon. Its founder, Thomas Tong, has over 20 years of experience as a face and body aromatherapist for men, skilled at hair removal via Brazilian waxing. Thomas D’esthetique provides two waxing services to suit one’s comfort level. In addition, the procedure can be done either in the privacy of one’s home or at the salon. So what actually happens during a waxing session? As you lie face down, warm Brazilian Hard Wax is applied onto your nether regions. The trickling of wax is surprisingly pleasant. Muslin strips are then stuck onto skin and, before you know it, removed with a quick yank. As it’s done with such swift dexterity, the pain is almost negligible. After you turn over, wax is applied on your most delicate areas and the procedure is repeated. For added male bonding, you can have everyone at the party experience Brazilian, too.

FOR MORE INFORMATION, CALL THOMAS D’ESTHETIQUE AT 6337-6585 OR VISIT THE SALON AT #03-01 EXCELSIOR SHOPPING CENTRE, 5 COLEMAN STREET

AT M E N S H E A LT H .C O M . S G

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How To Increase Stamina: 5 Easy Ways To Last Longer

You can’t just develop stellar endurance and stamina overnight. Whether you’re a guy who loves a long weekend run or if you’re simply hoping to stick to your workout for more time than you did last week, use these expert-backed strategies to stay in it for the long haul. https://www.menshealth. com.sg/fitness/how-toincrease-stamina-easyways-last-longerworkouts/

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Sign up for our newsletter when you register to be a member on Menshealth.com.sg and receive free expert advice and tips delivered straight to your inbox. Each week, you’ll learn how to upgrade your muscle gains, look like a million bucks and get the girl. www.bit.ly/1YHEeSA

•M H VID EO•

M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

PHOTO(MH VIDEO) UNDER ARMOUR

https://www.menshealth.com.sg/fitness/ the-rock-leg-day-workout-coach-train-sizestrength/

PHOTOS 123RF

If you love your cheese but are on a strict low-fat diet, fear not. These cheese options can be a great addition to your meals without the extra fat. https://www. menshealth.com.sg/ weight-loss-nutrition/ best-low-fat-cheesesdiet-nutrition/

If you want powerful legs like Dwayne “The Rock” Johnson, his leg day routine will be your shortcut to size.

TEXT GILBERT WONG

Best Low-Fat Cheeses That Won’t Destroy Your Diet

The Rock’s Leg Day Workout: His Coach Explains How It Works

AMARIS B. CLINIC SPECIAL

MEET THE MAN BOOB MYTHBUSTER

THERE’S JUST AS MUCH FACT AS FICTION CIRCULATING ON THE INTERNET WHEN IT COMES TO WHAT CAUSES MAN BOOBS, OR GYNECOMASTIA, IF YOU’D PREFER THE MORE LEARNED TERM. AMARIS B. CLINIC’S DR IVAN PUAH EXPLAINS WHAT’S TRUE, AND WHAT’S NOT. The trouble is, too few men understand the condition: according to a survey reported in the South China Morning Post almost 80% of 500 men interviewed aged above 40 had heard about andropause; yet failed on average in answering questions on its treatment and symptoms. Its link to man boobs? Testosterone production drops during andropause, and the hormonal imbalance could lead to the development of gynecomastia.

While some women fret about having breasts that are too small, some guys worry about having breasts that are too large. Unfortunately, when they look in the mirror, they seem to have less chest and more breast. If you’re unaware, sometimes it’s not about how much (or how little) they’ve been working out, but rather whether or not they have a condition called gynecomastia, colloquially known as man boobs. Here’s a breakdown of some myths about this you might have read on the internet. MYTH 1: YOUR BEER HABIT IS WHY YOU’VE GOT MAN BOOBS Logically, alcohol contains calories and carbs, so you’d think drinking is why you’re packing man boobs. Ironically though, a review in Current Obesity Reports found drinkers weigh less than teetotallers! Beer connoisseurs who are fans of Indian Pale Ales (IPA) also tend to worry about a condition known to brewers as “Brewer’s Droop”, another name for man boobs. Why? IPAs contain phytoestrogen, a plant-based estrogen hormone- but the fact is the levels in IPAs are too low to

cause significant hormonal imbalances. MYTH 2: CHEST WORKOUTS ARE THE SOLUTION TO FIX GYNAECOMASTIA Gynecomastia is caused by hormone imbalance so while exercising is good, it does not resolve the underlying issue at all. As with women, breasts in men are made up of glandular and fatty tissue. Gynecomastia occurs when excess glandular tissue is produced. When an abundance or excess fat is appearing on the chest area, it is known as pseudogynecomastia (fake gynecomastia), and this condition can be treated with liposuction alone. MYTH 3: GYNECOMASTIA IS CAUSED BY OBESITY, NOT MALE MENOPAUSE Contrary to popular misconception, being overweight is not the only cause of gynecomastia. It may be caused by hereditary and ageing as some men experience physical changes as they get older, which can be caused by male menopause or andropause.

MYTH 4: ANY DOCTOR CAN PERFORM A GYNECOMASTIA SURGERY Nope, not every doctor with an M.D can treat your man boobs. Like every medical speciality, it requires a doctor skilled in gynecomastia surgery, and also one about to give you the best advice from years of experience. You might also have your own vision on what your chest should look like, and it’s utterly important that you do your research on which doctor can help you achieve that. Trained in gynecomastia surgery, Dr. Puah recognises that each patient is unique, and requires a customised approach to achieve the desired outcome. Want to get a chest you can be proud of? Make sure you check out www.amaris-b.com!

FOR MORE INFORMATION AND ADVICE, CALL AMARIS B. CLINIC NOW! Amaris B. Clinic www.amaris-b.com 140 Arab Street Singapore 199827 Contact: +65 6536 4211

MENâ&#x20AC;&#x2122;S HEALTH

10 M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

PHOTOS 123RF

IS FARTING AT THE GYM EVER OK?

G E T M O R E A N S W E R S T O L I F E ’ S Q U E S T I O N S AT

YES/NO/MAYBE

DOES APPLE CIDER VINEGAR HELP YOU LOSE WEIGHT? – SHAWN

There are several reasons why we get gassy during physical exertion. First, heavy breathing causes excess air to get trapped in our digestive tract, which is released through the anus, Women’s Health reported. Plus, all that moving stimulates the digestive process, which also contributes to gassiness. Dr. John Whyte, Chief Medical Officer at WebMD, made a medical case for those in favour of relieving themselves in public. Holding in that air means contracting your muscles, and doing this while exerting other muscle groups is unnatural for your body. In fact, doing both at the same time could lead to injuries and abnormal spikes in blood pressure. “You don’t want to be contracting and clenching down when you’re exerting other muscle groups,” says Whyte. I GET UPSET PRETTY EASILY. DOES THAT MAKE ME AN ANGRY PERSON? — ROGER Maybe. Do you notice your stress rising in an uncomfortable way during interpersonal situations, too? Are your friends and family voicing concerns? Anger’s a completely valid human emotion. But it can become a problem when it

There is some evidence that acetic acid can be good for weight loss, since it targets body fat, explains Carol Johnston, Ph.D., R.D., associate director of the nutrition program at Arizona State University, who has done extensive research on the subject. When you consume small amounts of acetic acid through apple cider vinegar, it activates your metabolism to help your body use fat as a form of energy rather than storing it, Johnston says. Johnston says it’s worth trying — provided you’re not looking for immediate results. “Vinegar is not a magic bullet for weight loss. I have seen very modest weight loss in my studies, of one to two pounds after 12 weeks,” she explained to the Washington Post. To sum up: Apple cider vinegar is not a magical weight loss solution, and experts agree you’re much better off changing your diet and exercise routine than taking shots of vinegar.

affects your health or the wellbeing of the people around you. People with chronic anger have an active adrenal system, leading to increased risk for pulmonary issues. So notice your anger. Then pause and breathe. Try “box breathing”: Slowly inhale, holding your breath, then exhale. When your anger is under your control, you can communicate your needs rather than Incredible Hulking through life. MY NEWISH GIRLFRIEND POSTS A LOT OF REVEALING SELFIES. NOW THAT WE’RE SERIOUS, IT’S A LITTLE WEIRD. CAN I SAY SOMETHING? — STEVE 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. WOMEN HAVE TOLD ME THEY WANT MEN WHO “DON’T PLAY GAMES.” OTHERS SAY THEY “LOVE THE CHASE.” WHAT’S THE APPROPRIATE BALANCE? — ERIC Women want to be desired. If that comes in a very straightforward package, that’s great. But 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***” 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.

LEGAL EASE

M E N S H E A LT H . C O M . S G /A S K- M H

I ASKED MY NEIGHBOUR TO LOOK AFTER MY PLANTS BUT THEY NEGLECTED TO DO SO AND MY PLANTS HAVE DIED. WHAT CAN I DO? It may be possible for you to bring a claim in the tort of negligence. If your neighbour had behaved in an unreasonable manner while your plants were under his care, his careless behaviour was the cause of your damaged plants and you had suffered loss, you may be able to bring a claim in negligence against him or her for monetary compensation. However, there is a difference between knowing what your plants are worth and proving their worth. In other words, be prepared to show evidence of the loss you suffered as a result of your plants dying. DO YOU HAVE A QUESTION ABOUT THE LAW THAT YOU WANT TO FIND OUT? Please send it to us at magmenshealth @sph.com.sg. The legal information here does not constitute legal advice. You should always consult a lawyer for the professional assurance that our information, and your interpretation of it,is appropriate to your particular situation, before you commence any sort of legal action. We are not liable if you fail to do so.

11 J U L Y / A U G U S T 1 9 // M E N S H E A L T H . C O M . S G

12 M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

SERIES SKINCARE FOR MEN, PROP ST YLING: ANTHONY ASARO & KENDYLL LEGIER FOR ART DEPARTMENT

THIRTY-FOUR YEARS AFTER DOLPH LUNDGREN TOOK ON THE MANTLE OF THE GREATEST VILLAIN IN THE ROCKY CANON, HEâ&#x20AC;&#x2122;S HANDED IT DOWN TO A NEWCOMER, AND A NEW GENERATION OF MEN, WITH FLORIAN MUNTEANU.

BY A M O S B A R S H A D | P H O T O G R A P H S BY B E N WAT T S | S T Y L I N G : T E D S TA F F O R D, G R O O M I N G : J O D I E B O L A N D U S I N G L A B

DRAGO FAMILY VALUES

On a picnic bench at a sunny bar in a part of Brooklyn littered with post-apocalyptic-looking warehouses used for photo shoots sit a father and son, sort of. The younger man is Florian Munteanu. He’s 29, a boxer and fitness model born and raised in Germany to a family that fled Nicolae Ceaușescu’s Communist-controlled Romania. The older man is Dolph Lundgren. He’s 62, a damaged Swedish nerd and survivor of Hollywood’s ’80s action wars. In 1985’s Rocky IV, Lundgren gifted us Ivan Drago, the USSR’s indestructible killing machine. The movie came during the last throes of the cold war and was a riff on realpolitik that was huge in every way: buffoonish, xenophobic, totally thrilling. And Drago—tremendously yoked, nearly mute, and glistening (always glistening)—was a noteperfect embodiment of theoretical Russian evil. He was “Death from Above” built in a lab by white-clad mad Soviet scientists (who basically, come to think of it, invented advanced analytics). He murdered Apollo Creed and broke Rocky’s heart, and we can never forgive him for that. But the reason he’s still stuck in our minds is that his very image sowed fear. As much as Kubrick or any of the French auteurs, Ivan Drago was pure cinema: visuals and sound.

In 2018, with Creed II, Drago is back—and he’s brought his firstborn, Viktor Drago, along. In a development both stupidly inevitable and undeniably good, Munteanu’s Viktor will fight Michael B. Jordan’s Adonis Creed—the long-lost son of Apollo, the man Ivan killed in the ring. Our global conflicts, our ideals of strength, our relationships with our dads— what hasn’t changed since the moment Apollo hit the canvas? And yet, somehow, the ostensibly 2-D characters are here to grapple with all these revolutions. We are into the fifth decade of the Rocky franchise, and I sincerely hope we have five more to go. The two large men sit side by side—Munteanu in a rad vintage Bulls zip-up, Lundgren in a tight white T-shirt and Buddhist prayer beads. I feel like their combined breadth could block out the sun. (I knew, of course, that Lundgren was a big fella. Munteanu’s size tripped me up slightly. When we exchanged niceties, the 1.93 metre Munteanu clasped a hand on my shoulder, effectively enveloping me; fumbling to correlate my movements, I leaned in to his expansive chest for a hug neither of us was expecting.) In Creed II, they play a tortured—is there any other kind?—fatherand-son pairing. In real life, they show off an easier rapport. Lundgren goads Munteanu into drinking tequila shots, which has them recalling a recent big night out. “Remember the Russian singer? From the Russian restaurant?” Munteanu says. “She’s still texting me!” Then Lundgren switches to goading Munteanu into downing a sloppy Joe, an item of food that

seems to fully, understandably, confuse the European. Munteanu ends up getting a blue-cheese double burger, which he patiently waits to eat until the bartender brings over a fork and a knife. Soon after being cast, Lundgren and Munteanu started working out together in L. A. “When you train together,” Lundgren says, “you develop a very pure type of respect for the person.” For Munteanu, it had echoes of his childhood, in Munich gyms with his dad, an obsessive boxing fan. “Immediately, I felt that I went back into the past with my father again.” When Lundgren shot Rocky IV, he was the same age Munteanu is now. The age difference was its own inspiration. “If I could match him in something,” Lundgren says, “it was enough for me. And I was thinking, as I was watching Florian”—he turns to the young man—“there’ll be a day when you won’t be able to do that anymore. Some people are driven by that. It’s part of my life. And it’s great to see somebody who can do that too and has a bright future ahead of him

“YOU THINK YOU COULD FIGHT THESE GUYS?” I ASK. MUNTEANU SMILES. LUNDGREN PICKS A TARGET FOR HIM: “MAYBE THAT FAT GUY BACK THERE. . . .”

being that physical person.” The bar’s gotten noisy. It’s dotted with young people (estimated dates of birth: post– Rocky V, at least) absolutely crushing their after-work frozés. We chat a while longer, loosely. We reminisce about all the muscle-bound greats that Munteanu now hopes to emulate. Sly, of course. Schwarzenegger. Van Damme. Seagal! Claims Lundgren, “You could put a camera on Steven Seagal, he could fight five guys in here right now.” On cue, we look around the room at the competition, young men fulfilling clichés in flannels and beards. “You think you could fight these guys?” I ask. Munteanu smiles. Lundgren picks a target for him: “Maybe that fat guy back there. . . .” Then Lundgren thinks of his own life lived in mirrored weight rooms. “I’m realizing, Shit, how many times have I gone to the gym? Millions and millions? And somehow, I enjoy my physique now more than when I was 27. All the gladiators and great warriors, they have their heroic feats. And even the strongest man at some point is gonna get old and frail. You just want to push it ahead as much as you can.” I go settle our check, and by the time I come back, Lundgren and Munteanu have swivelled to face each other and have locked into some strain of intensity not accessible to me. “You have to see why you are who you are,” I hear Lundgren say. Munteanu, the supplicant, nods with solemnity. “Exactly.” A Brooklyn bar is a ways away from where the two men started. Munteanu was discovered by a Bucharest entrepreneur named Eduard

13 J U L Y / A U G U S T 1 9 // M E N S H E A L T H . C O M . S G

ALPHAMALE

JOGGERS BY MICHAEL KORS.

M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

He met Warhol. Bowie. Michael Jackson. Gianni Versace personally made him a pair of leather pants. He partied at Studio 54 and Limelight and the Tunnel, where the VIP rooms came with menus listing drugs available for purchase. He’d been accepted to a

difficult to raise hands against your parent. By the time I was strong enough to get back at him for what he did to me, there was no reason. To beat up an old man? For what happened years before?” Munteanu’s family was endlessly supportive. His mother was a lawyer, his father a dermatologist. Seeking the opportunities of Western Europe, they left the small Romanian town of Târgu-Mureș without informing any members of their expansive extended family. “In times of communism, you had to live a censored life,” Munteanu says with a shrug. “They fled, by foot and car. They made the decision that they didn’t want to have children under those circumstances. After the dictator was murdered and they were safe, they made the decision to have me.” Munteanu was born in the fall of 1990, ten months exactly after Romanian army generals carrying out a coup d’état executed President

O N LU N D G R E N : TA N K BY C A LV I N K L E I N U N D E R W E A R . J O G G E R S BY U N D E R A R M O U R .

“IT’S VERY DIFFICULT TO RAISE HANDS AGAINST YOUR PARENT. BY THE TIME I WAS STRONG ENOUGH TO GET BACK AT HIM FOR WHAT HE DID TO ME, THERE WAS NO REASON. TO BEAT UP AN OLD MAN? FOR WHAT HAPPENED YEARS BEFORE?”

Ph.D. program in chemical engineering at MIT, the greatest technical school in the universe. It was the culmination of his father’s dream. But the world he’d chanced upon— Jones was the first real girlfriend he ever had—as too much to pass up. He chose New York. Then he landed Rocky IV, which made him instantly famous. “I’d been thrown in the business very quickly,” he says, “and it was a shock. And the aftershocks were going on for seven, eight, nine years after it happened.” Lundgren nabbed role after role—Masters of the Universe, Universal Soldier, Johnny Mnemonic—despite, as he readily admits, not knowing how to act. “I made big money and I could go to Paris and meet a different young lady every night if I wanted.” But onscreen, “I didn’t know what I was doing. I had no skills.” Amid the success, though, he’d never truly worked through his anger at his father. “It’s very

T O P L E F T P I C T U R E : O N M U N T E A N U : T- S H I R T B Y A R M A N I E XC H A N G E .

Irimia, the founder of a fledgling MMA league called Superkombat Fighting Championship. Irimia is trying his best to brand him Florian “Big Nasty” Munteanu. To that end, Munteanu has intense hazel eyes and Anthony Mason–esque buzz-cut stylization. But all calculated intimidation melts away in the purported Big Nasty’s warm puddle of earnestness. His Instagram features at least three photos of him posing in front of the same bit of L. A. angel-wing street art. When I ask him how he likes the food in the States, he answers, “I like it. For example, I like cheesesteaks.” Lundgren spent his own youth in Stockholm doing martial arts and differential calculus. His father, a Swedish army officer and electrical engineer, pushed young Dolph into brainy overachievement. He was also rage-filled and physically abusive. “My father had problems in his work, and he took it out on the family,” Lundgren says. “Well, mostly me and my mom. The others, he never touched them. I loved him, and in many ways I still emulate him. But I had a period where I wanted to really hurt him.” By the time he was in his early 20s, Lundgren had moved from Sweden’s Royal Institute of Technology to the University of Sydney, where he was finishing his graduate degree while freelancing as security at rock concerts. One night, Grace Jones—pop star, actress, radical aesthete—played a show in town. She spotted the genius-brawler and, that very night, took him up to her hotel suite. Then she brought him into ’80s downtown New York.

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ALPHAMALE

Ceaușescu by firing squad. In 2003, a decade and change after the fall of the iron curtain, the Munteanus managed to track down every last missing relative. “Since [then], we have [had] these reunions for many years,” Munteanu happily explains. “I have 43 male and female cousins!” His family was splintered by the vagaries of life in the Soviet bloc. They left Romania in 1985, the same year Rocky IV was released. Now Munteanu will get his big break playing the son of pop culture’s ultimate Soviet villain. What can you do? History churns on. Before shooting Creed II in Philly over the spring, Lundgren revisited his star-making role. “I wanted to feel the nightmare he felt at the end”—after Drago loses to Rocky. Spooling out the character’s backstory, Lundgren imagines Drago has spent the decades since driftless, broke, bitter, betrayed. Abandoned by his country. Unable to countenance his downfall. “Basically, life turned to hell.” After the shoot—14-hour days of scowling and nailing exacting fight choreography— Munteanu had “a little breakdown. It took me a month to be Florian again. I was telling Dolph: We never smiled once in that movie.” Before filming began, the director, Steven Caple Jr., had Munteanu engage in a therapy session with an acting coach in which he unveiled every painful moment he could recall. “I had to tell all the dark and deep moments I was living in my whole life. He knew everything.” Later, during shooting, Caple would use the real-life incidents as triggers to get Munteanu to snap into character.

16 M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

And when that didn’t work, all Munteanu had to do was gaze at Lundgren. “I was looking into his eyes. I could read the pain on his face. And so it was easy for me to deliver the pain.” The fact that a Swede and a Romanian-German were playing Russians was only slightly problematic: The two just went ahead and memorized their lines phonetically. “We’re arguing, trying to get emotional,” Lundgren says, “and we really don’t know what we’re saying.” Coincidentally, U. S.-Russian relations haven’t been this chilly since the end of the USSR. Creed II won’t focus as heavily on the geopolitics as Rocky IV, but Lundgren cracks, “I do think that marketing-wise it’s quite good.” “So no Putin cameo?” I ask. Munteanu laughs. “He did not come to the fight.” After leaving the bar, Lundgren and I say goodbye to Munteanu and slide into the buttery seats of a massive black GMC Yukon. The truck crosses the Ed Koch Bridge and moves slowly, yacht-like, through suffocating midtown traffic. I have a few more questions to ask Lundgren. Slightly more personal ones. Lundgren’s father passed away in 2000, around the same time his career began what he himself calls a “nosedive.” For the next decade, he primarily starred in direct-to-home-video schlock. During those years, his marriage to Anette Qviberg fell apart, largely thanks to his own admitted infidelities. They’d raised two daughters together in Marbella, on the southern coast of Spain, far from Hollywood. Lundgren’s connection to the industry had frayed. He knew that. But he

was concerned less about his career and more about his personal well-being. He had some shit to sort out. When he met Jenny Sandersson, his current partner, she pushed him into therapy and daily meditation. He’s spoken repeatedly and openly about how much it’s all helped. We glide down 57th Street, heading toward Lundgren’s luxe hotel on Central Park South. He thinks back to his first brush with the city, when Grace Jones brought him here all those years ago, back before anyone cared who he was. He’d met Sylvester Stallone and was auditioning for Rocky IV. But he hadn’t yet gotten the role that would change everything. He’d walk all through the city, practicing his Ivan Drago, practicing being as still as possible. Warren Robertson, his legendary school-of-Strasberg acting coach, told him: “Don’t move at all. Don’t do anything.” Lundgren didn’t tell anyone he was up for the part. “I didn’t want them to make fun of me.” At the screen test, on a soundstage at MGM, Lundgren faced off against two other massive blond dudes. There were dozens of people behind the cameras with Stallone, all

WHEN HE GOT SICK, BEFORE HE DIED, LUNDGREN WAS THERE. “I WAS WITH HIM RIGHT AT THE END. AND I THINK HE KNEW THAT I LOVED HIM EVERY DAY.”

kinds of unidentified importantseeming people in suits. The other big blonds went for an over-the-top Russian Mr. T. Lundgren laughs, imitating their horrible Slavic accents: “I will keeeeeeel you!” He played it cool. “I was just standing there, fighting the urge to do something.” He clicks into character, recalling the simple, hushed monologue he delivered. He’s barely talking above a whisper. “My name is Drago. I’m a fighter from the Soviet Union.” That was it. Stallone called him a couple days later. Lundgren was with Jones, down in the Village. Now he clicks into a very good mumbly Sly impersonation. “You got the part, kid.” Appropriately enough, in 2010, it was Sly who pulled Lundgren out of his homevideo purgatory by casting him in The Expendables. “That brought me back to the big screen,” he says. Now, with Creed II, he’s finally getting to do a bit of acting after all these decades in film. “I don’t know why it’s turned out that way. Maybe people get a different energy from me now.” He also says he’s forgiven his father. “Did you ever tell him that?” I ask. “I didn’t. I couldn’t talk about it. He’d blanked out anything he’d done. He was in a lot of pain over it. Anybody who beats up their own kid or beats their wife—that’s coming from their trauma. I realized that as I got older. He had a very difficult childhood, too. He was a little, you know, scared boy as well, at some point.” When he got sick, before he died, Lundgren was there. “I was with him right at the end. And I think he knew that I loved him every day.”

Repeatedly, Lundgren has found himself with substitute father figures: karate instructors, acting coaches, even Stallone. And unavoidably, playing Ivan Drago again—as the character has bloomed into a twisted, manipulative father seeking redemption through his son—hit a nerve. “It became quite emotional because I got to be the other guy,” Lundgren says. “I got to be him.” Looking at his onscreen son, too, he found it hard not to compare lives. “Florian, he’s much more self-assured,” Lundgren says. “He was given love and attention as a kid.” Earlier, when we were at the bar, Munteanu and Lundgren had fallen into banter about whether anyone watching Creed II could possibly find themselves rooting for the Dragos. After all, Donnie Creed and Rocky Balboa are the rich guys! The Dragos are down and out, looking for the one thing anyone looks for in a boxing movie: One. Last shot. At redemption. Lundgren wasn’t so sure. But Munteanu insisted. “People are gonna be shocked. They underestimate him, underestimate his abilities as an actor. Only see him maybe as ‘badass mother****er who wants to destroy everything.’ They’re going to be fascinated about the way he’s playing Ivan Drago now.” Is it possible? That the Rocky franchise has now gone on for so long that it might afford Ivan Drago, of all characters, some humanity? Munteanu assured me: “There will be tears for us.” Amos Barshad has written for the Fader, Grantland, The New Yorker, and The New York Times Magazine.

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SEX

WHAT TO DO IF YOUR PARTNER FEELS PAIN DURING SEX

T E X T D E B R A H E R B E N I C K , P H . D . , M . P. H

DEBRA HERBENICK, PH.D., M.P.H., MEN’S HEALTH’S SEX AND RELATIONSHIPS ADVISOR, ON TAKING THE PAIN OUT OF PLEASURE.

We always aim for feel-good sex, but sometimes, the truth is that sex hurts—especially for women. In fact, research finds that some 30 percent of women experience some pain during vaginal intercourse and about 72 percent experience some pain during anal intercourse. Those are pretty substantial figures. Worried your sex doesn’t feel quite right? Here, Men’s Health’s sex advisor Debra Herbenick, Ph.D., M.P.H., a professor and director of the Center for Sexual Health Promotion at Indiana University Bloomington explains why sex can be painful for women and, most importantly, how to bring pleasure back to the bedroom—and send pain packing.

PHOTO(MAIN) 123RF

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MensHealth.com (MH): Why can sex hurt her?

Debra Herbenick (DH):

For vaginal intercourse, often the reasons are aggressive thrusting or sex without a lot of warm-up or build-up—and a lack of sufficient lubrication. (Most women require about 10 to 15 minutes of foreplay. A sex position such as Doggy Style that feels really deep and hits against the cervix or one that doesn’t fit well with your bodies can result in pain, too. There are also different times of life. Two-thirds of women who are breastfeeding have significant pain during intercourse or vaginal penetration because they have lower levels of oestrogen and therefore less vaginal lubrication and less flexible vaginal walls in general.

MH: So how can you make sure she’s not in pain? DH: When we asked women if they told their partner about their pain, some do but many don’t—and some feel like their partner won’t care so they don’t tell them. Some worry it would be awkward and they don’t want to ruin the mood.

You want to be an “askable” partner, where if your partner has any questions, they can come to you and you’ll respond well. Make sure that your partner knows that you always care how sex feels and that you always want to know if something’s not right. If your partner hurts in some way, show that you’re flexible about what your sex life looks like. It doesn’t have to always be intercourse. It could be a broader sex menu with oral sex, sex toys, massage, all kinds of things.

MH: Are there any other ways to turn

potentially painful sex into pleasurable sex?

DH: Unless somebody really wants rough sex—and sometimes people do— err on the side of more gentle, nonaggressive sex. If you’re going for harder sex, make sure your partner really wants it for their pleasure, too, not just because they think that it’s what you want. And make sure that you use lubricant.

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LIQUID SILK Unlike typical water-based lubes, Liquid Silk’s formula provides a more slightly thicker and creamier texture, making it seem like more of a conditioner for your skin. It’s also designed with comfort and wellness in mind- in our experience its useful not just for time with your lady but also if you want a less-rough experience with the palm sisters. Formulated to be bio-static, it helps stop the spead of bacteria, yeast infections or fungal spores, which takes safe sex to a new level! Price: $48.70 at www.thehedoniststore. com/products/liquid-silk-water-baselubricant-250ml

ASTROGLIDE WATER-BASED LUBRICANT Astroglide is hardly a new brand, but which to pick from their wide variety of options? For those who like to go au-naturel, Astroglide’s natural waterbase lubricant formula isn’t made with glycerin, parabens, fragrances, flavours or hormones. Packed with soothing botanic ingredients like aloe vera, chamomile and pectin from fruit, it’s all stuff that women find premium. More importantly, how does it work in the sack? Astroglide’s been round for a long time, and the fact is their lubes really do the job, and long lasting you might not need that many squirts. Definitely a default choice to get if you can’t get any of the more fancy options. Price: $25.90 at www.thehedoniststore. com/products/astroglide-natural-waterbased-lubricant-73-9-ml

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RELATIONSHIP

WHY IS SHE CRYING?

IT’S PROBABLY NOT WHY YOU THINK—AND YOUR REACTION MIGHT BE MAKING IT WORSE. HERE’S WHAT LAUREN LARSON WANTS YOU TO DO INSTEAD.

PHOTOS 123RF

20 M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

TEXT LAUREN LARSON

I went to a nostalgic showing of the noted tearjerker Beasts of the Southern Wild recently. In one of the film’s many emotional climaxes, a father tells his daughter, with his dying breaths, “No crying.” From the back of the theatre, a woman issued a single brazen wail. The proverbial floodgates had been opened. The woman’s crying started a chain reaction in the theatre, much as when someone barfs on a plane, and within seconds every woman in the house was

weeping. I have seen the footage of mourners in North Korea after Kim Jong Il died, falling to their knees and sobbing over Dear Leader departed, but that was nothing. The women in the theatre dissolved. The men in the theatre sat quietly. I’m always surprised when people talk about crying as though it were something tactical. I wish crying were just another tool in my manipulation tool kit, right between blowjobs and passive aggression, that could be deployed at will. And maybe there really are adult women out there who go into negotiations and arguments thinking, If I cry, I’ll get my way. But I don’t know any of those women, and anyone who thinks tears are a “strategy” has never seen me crying. My face turns very red and stays that way for four to six hours. I fluctuate between low satanic rattling and primal sobs that carry all the pain of my female ancestors. Snot is inevitable. Cogent speech is impossible. Mine are not Hollywood tears, characterized by a single rivulet sliding gently down one cheek before trickling seductively into my heaving bosom. Nothing about my crying elicits sympathy. For me, and for every other woman I’ve spoken to on the subject, crying is just something that happens. And in the right circumstances, like in a dark theatre full of women who are also weeping, crying feels really good. I don’t think it’s my job to suppress my tears. Ever since high school, women wizened by years in the workforce

AND MAYBE THERE REALLY ARE ADULT WOMEN OUT THERE WHO GO INTO NEGOTIATIONS AND ARGUMENTS THINKING, IF I CRY, I’LL GET MY WAY. BUT I DON’T KNOW ANY OF THOSE WOMEN, AND ANYONE WHO THINKS TEARS ARE A “STRATEGY” HAS NEVER SEEN ME CRYING.

have told me that I should never cry. If men don’t see tears as manipulation, I came to understand, they see them as a sign of weakness. Writer Rebecca Traister has described a similar revelation. “They don’t know you’re furious,” Traister recalls a female co-worker telling her once after she burst into tears in the office. “They think you’re sad and will be pleased because they got to you.” Now, having cried in front of a lot of men—in the office, over drinks, and in bed—I no longer believe that. I think men generally understand when a woman is crying out of fury, frustration, or a sudden awareness of the mortality of all things, à la Beasts. It’s just the prescribed responses to tears that are condescending. I’d argue (tearfully) that the worst thing a man can say to a woman when she’s crying is “Shhhhhhhhhhhhh.” I had a shhhhhhhhhhhhh-ing boyfriend once. If I began to cry during an argument, he would pull me in with his stupid manly arms and press my head to his stupid manly chest, and then he would ruin it all by shhhhhhhhhhhhhing me. I would indeed stop crying. But I didn’t stop crying because I was soothed. I stopped because my hatefire at being silenced and talked to as if I were a child dried up all the tears. Most of the vocabulary we use to comfort crying adults is the same vocabulary we use to comfort crying toddlers. While it’s nice to hear “There, there” from my mother when I’m crying—partly because I’m decidedly not her equal

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RELATIONSHIP

and partly because I know that comforting me is giving her a Munchausen-by-proxy thrill—it’s infuriating to hear it from a peer. And it’s especially infuriating to hear it from a male peer, because often I’m already uncertain about whether he sees me as an equal. The proper response to crying depends on where you are and the type of tears you’re dealing with. Sad tears are the easiest. If I’m crying because someone has died (onscreen or off), because I didn’t get the job I wanted, or

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IF I’M CRYING BECAUSE SOMEONE HAS DIED (ONSCREEN OR OFF), BECAUSE I DIDN’T GET THE JOB I WANTED, OR BECAUSE YOU JUST DUMPED ME, A LONG HUG WILL SUFFICE.

because you just dumped me, a long hug will suffice. The best thing you can do is offer up your manly arms and manly chest as a muscle cocoon where I can cry, shielded from the world. Every pectoral workout you’ve ever done has been in preparation for this moment. Rage tears are tougher. If I’m angry—at you or at the world at large—I don’t want soothing words or pity, and I certainly don’t want advice. I just want to explain, through tears, what is bothering me. I have been blessed to witness one man crying in front of another man. The three of us were drinking, the conversation took a heavy turn, and one of my friends began to cry as he described something he was frustrated about. (I started to cry, too, because I never miss an opportunity for catharsis.) My other friend took a long sip of his beer, without breaking eye contact, and said nothing. He didn’t acknowledge the tears across the table, and he definitely didn’t shhhhhhhhhhhhh anyone. He just let my friend talk, nodding when appropriate. Not everyone has the steely nerves required to wordlessly watch someone else cry. In this way and this way only, crying actually is infantile: It’s very difficult not to take action when you see tears, especially when they’re tears that you have a role in. So acknowledge the tears by passing along a tissue box, but then say nothing. All I want when I’m crying hot tears of rage is assurance that I’m still being listened to, even when what I’m saying is “Hnrrrrngahhhhnurrrrr.”

“IT’S FINE, GO ON”

HOW TO HANDLE TEARS—WOMEN’S OR MEN’S—AT WORK.

Rarely will you witness women crying in the office, but it’s happening all around you. Women are extremely adept at finding quiet places to sob at work. If I’m about to cry sad tears, I immediately proceed to my designated crying spot, a singleoccupant bathroom on another floor. If you come upon a woman in transit to her office crying spot, do not stop her to ask, “Are you okay?” It’s perfectly acceptable to pretend you haven’t noticed. But every now and then, usually in a tense meeting with superiors, angry tears come without warning. If this happens, it is more important than ever to keep listening. For four years at my last job, every time I had an important meeting with my boss, I would weep. When tears started, I would inevitably apologize, and he would say, “It’s totally fine, go on.” As soon as I knew that I wasn’t making him uncomfortable (“It’s totally fine”) and that he was interested in what I was saying (“go on”), I would stop crying. —L. L.

ADVE RTORI AL

THE GAIT-WAY TO PAINLESS RUNS

RUNNING IS GREAT FOR STAYING IN SHAPE AND IMPROVING YOUR GENERAL HEALTH. BUT LIKE ANY EXERCISE, IMPROPER FORM MAY BE CAUSING MORE HARM THAN GOOD. WE FIND OUT HOW IMPORTANT YOUR GAIT IS AND HOW TO REDUCE YOUR RISK OF INJURIES.

‘giving way’,” the doctor explains. FOOTWEAR Been using the same pair of shoes for the last five years? It might be time for a change. “Footwear has an enormous impact on running gait. Shoes that are too tight or worn out could result in reduced cushioning and abnormal foot posture,” says Dr Gowreeson. “This may inadvertently result in repetitive stress injuries or even fractures.” HOW TO LOWER THE RISK OF INJURY These three simple tips can help to minimise your injury risk.

BY GILBERT WONG

While running is fairly straightforward, not paying attention to your gait could result in injured knees and ankles due to poor form. We speak to Dr Gowreeson Thevendran, a specialist in orthopaedic surgery, about some of the common ways people hurt these joints, along with his advice on prevention and therapy. RUNNING GAIT AND RISK OF INJURIES Your gait is basically how you walk or run and it differs for each person. This is more important than you think. “Having the right running gait is critical to avoid injuries whilst ensuring energy conservation and stability when running,” says Dr Gowreeson. “A runner who habitually heel strikes when

running is likely to develop plantar fasciitis or calcaneal stress syndromes. Conversely, forefoot runners may cause hip and pelvic overstretch and pain as a result.” COMMON TYPES OF KNEE AND ANKLE INJURIES “In the knee, the most common injury is one that combines a bending force whilst the knee is loaded with body weight,” says Dr Gowreeson. “In the ankle, excessive inversion of the ankle resulting in a sprain of the lateral ligaments is likely one of the most common injuries.” But how can you tell if your pain is really serious? In both joints, “pain may be accompanied by swelling, tightness or stiffness, a locking sensation, clicking and sometimes a feeling of the joint

Ensure that you undergo frequent conditioning training to strengthen your ligaments and joints.

Seek proper medical diagnosis and treatment instead of selfremedies, and don’t ignore injuries, no matter how light.

Ensure that your equipment and tools are in good condition. Repetitive strain injuries are common with old or worn out equipment.

Dr Gowreeson Thevendran is a specialist in Orthopaedic Surgery and a consultant at Raffles Orthopaedic Centre, Raffles Hospital, Singapore. To consult with him, please call 63112310/63111222, or email thevendran_gowreeson@ rafflesmedical.com

GUY WISDOM

WHATâ&#x20AC;&#x2122;S MANLINESS TO LOCAL LADS?

24 M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

PHOTOS & ICONS 123RF

THE PHILIPS MODERN MASCULINITY SURVEY EXAMINES THE PERCEPTIONS HELD BY SINGAPOREANS OF THE PRESSURES OF MODERN-DAY MASCULINITY, AND ITS RELATIONSHIP TO MEN INCREASINGLY TAKING CONTROL OF THEIR LIVES WITH REGARDS TO KEEPING UP WITH THEIR APPEARANCES.

#1 LOOKS MAKETH the man

WHEN SHAVING

79% men agree that a close shave is what they enjoy the most

ity with physical

64%

Think that society

expects men to look good to be successful professionally

#2 KEEPING UP WITH appearances Behavour

49% 43% 54%

Men Admit

to feeling pressured to act or behave in a masculine manner WOMEN MEN

Think that society expects men to be authoritative and assertive

Singaporeans feel that society still expects a man to be able to provide his family financially.

While % believe that society doesnâ&#x20AC;&#x2122;t mind if a woman earns more than her man

men agree that a skin comfort (no nicks and cuts) is important to them

Displaying Vulnerability

57%

Finances

91%

84%

THINK THAT BEING CLEAN SHAVEN IS IMPORTANT TO BE SEEN AS PRESENTABLE

men over 35 years old feel that men have to act strong all the time

40% 57%

Societal Expectations

81% 84%

ysique and facial looks

45%

versus of the men under 35 years

THINK THAT SOCIETY EXPECTS MEN TO ACT STRONG EVEN IF THEY FEEL SCARED OR NERVOUS INSIDE

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GUY WISDOM

#3 HEALTH masculinity

42%

27%

ASSERTIVENESS

45%

WITHHOLDING EMOTION DURING HARDSHIP

65%

KINDNESS

66%

SUPPORTING OTHERS

EMOTIONAL INTELLIGENCE

GOOD PARENTING

66%

NOT AFRAID TO TAKE RISK

71%

BREADWINNER OF THE FAMILY

Most important traits for today’s man

25%

Singaporeans favour ‘softer’ traits over

more traditionally perceived values of masculinity

Evolving stereoptypes

53% 38% 33%

+55y/o 35 - 54y/o 18 - 34y/o

Feel that ‘being the breadwinner of

the family’ is one of the most important traits for today’s man

22%

11%

think sexual performance or ability in bed is one of the most important traits for a man today

67%

feel that society is accepting of men asking for help

#4 BECOMING A better man Top focuses for self improvement

56%

50%

35%

Providing for his family

Improving financial status

Having a successful career

35%

30%

28%

Displaying leadership

Youth self-consciousness and empowerment

8% 17% 28%

+55y/o 35 - 54y/o 18 - 34y/o

Feel that ‘investing time and effort in personal grooming’ is one of the most important traits for today’s man

Accepting personal Improving vulnerability fitness & physique

RESEARCH METHODOLOGY: The Philips Modern Masculinity survey was conducted in collaboration with YouGov, surveying 1025 Singaporeans, both male and female on what modern masculinity means to them today. The data has been weighted to by nationality representative.

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SHAVE WORTH THE RAVE

If the survey shows grooming matters to us and our mates, then the tools are just as important. Meet Philips’ S9000 Prestige. “Personal grooming is a key facet of a modern man’s appearance. The innovative rotary technology in the PhilipsShaver S9000 Prestige offers the world’s closest electric shave possible with uncompromised comfort and smoothness, empowering men to shave better for success and put their best face forward for success,” says Derrick Tan, co-Founder of Sultans of Shave. After using the shaver for close to a month we can hardly disagree- this one’s really that good. A short history lesson- Philips is actually the brand that premiered the world’s first rotary-type electric shaver 80 years back, which may be why they’re so good at making these. The S9000 Prestige’s multi-direction ContourDetect head captures hair growing in different direction and densities, delivering the ultimate close shave even in tricky areas along the neck and jawline. And comfortwise, no burn- it’s Superb SkinComfort rings come with an anti-friction metallicpigmented coating for smooth gliding. How Much? The Philips Shaver S9000 Prestige retails at $599. www.philips.com.sg

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H E A LT H

YOU HEAR THE ONE ABOUT BRAIN CANCER?

SURE, BRAIN TUMOURS MAKE A LOT OF NEWS. BUT HOW OFTEN DO THEY HIT HOME? KRISTEN DOLD REVEALS HOW TO MINIMIZE YOUR RISK.

TEXT RISTEN DOLD

John Mccain’s death last August from glioblastoma was a pointed reminder that while brain tumours aren’t the most common cancer, the fact that they occur in one of the most complex, still-not-understood organs makes them especially scary. Scientists are discovering more about the brain and

PHOTOS 123RF

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nervous system, but still can’t pinpoint why rogue cells gang up there and are cancerous in about one in 143 guys. But treatments have progressed, and these tumours can be more treatable the earlier they’re detected. So it’s smart to know the symptoms, whether to ease your mind or to seek diagnosis quickly. SPOT THE SIGNS There are more than 100 different types of brain tumour, some more common than others. Symptoms can be vague and vary in intensity as well as location, depending on where the tumour is and the amount of pressure associated with it. Symptoms may develop quickly or creep up gradually, says Barbara O’Brien, M.D., an assistant professor of neuro-oncology at the University of Texas MD Anderson Cancer Center, and they progress over time. They’re not usually like those of a stroke, which tend to come on suddenly. And, she says, “if you just have one headache or just have difficulty getting your words out on one occasion, it’s probably not a tumour.” But if any of the following four symptoms develop and worsen over a month or two, call your physician. HEADACHES Many people with brain tumours suffer from head pain when the mass puts pressure on blood vessels and nerves. If you took 1,000 people with a headache right now, the chance that one had a brain tumour would be incredibly low, says Soonmee Cha, M.D., a radiologist at the University of California, San Francisco, a top referral centre for brain tumours. What separates the scary ones from the garden-variety: recurring head pain that worsens over time and doesn’t get better with OTC meds, especially if it follows a specific pattern. “I’d have throbbing headaches that lasted a couple of seconds when I coughed or during a bowel movement,” says 41-year-old Amy Voros, who was diagnosed with a glioma in August 2017 and treated with surgery. Headaches caused by brain tumours can take many forms but tend to be brought on by bearing down or leaning over (both

ADVANCED WEAPONS

Surgery, radiation, and chemotherapy are still standard, but maybe not for long with these promising treatments.

OPTUNE This cap-like device transmits electric currents that disrupt cancercell division. In some research, patients with glioblastoma who wore one of these for at least 18 hours a day for six months more than doubled their five-year survival rate.

LASER INTERSTITIAL THERMAL THERAPY Currently used to treat tumours that can be hard to reach surgically without damaging other parts of the brain, it’s now being studied in glioblastoma.

IMMUNOTHERAPY Doctors either remove the brakes of the immune system so it attacks tumours or reengineer immune cells from your own body to hunt down and kill tumour cells. This therapy is already being used to treat some cancers, such as melanoma.

ZIKA (YES, THAT ZIKA) A new study has found that the virus can find and kill hard-to-treat glioblastoma cancer stem cells. Within ten years, scientists hope to use Zika along with current therapies to destroy the entire tumour.

moves increase pressure in the brain), wake you up from sleep, or are worse first thing in the morning, since lying down can cause the growth to put increased pressure on the brain, says Dr. O’Brien. BALANCE AND MUSCLE ISSUES Growths in the cerebellum can cause balance and coordination problems, so regularly losing your footing or dropping or bumping into things can signify that it’s worth seeing an M.D. A tumour that pushes on or moves fragile tissue in the cerebrum or brain stem can also lead to strength loss or even paralysis. “It’s typically one-sided,” says Dr. O’Brien. So you’d have trouble buttoning buttons with one hand but not both. Weakness or numbness in your arms, legs, or face that can’t be attributed to a poor sleeping or sitting position and doesn’t go away after a few minutes isn’t a wait-and-see situation. Head to the ER immediately. COGNITIVE CHANGES Tumours can cause lapses in memory, particularly the short-term kind. Everyone forgets where they put their keys or has a moment of wondering what they came into the living room for. It’s more alarming if you ask the same questions over and over as if for the first time or mix up words (calling a pen a crayon, for example). You might also struggle to answer simple questions (e.g., “What city are we in?” even though you know you’re in Chicago). It’s that feeling of “I know what I want to say; I just can’t say it,” Dr. O’Brien says. Changes in behaviour, like going from the most organized guy in the office to can’t-see-the-desk messy, can also signal a tumour. (People around you are more likely to pick up on this than you are.) SEIZURES More than 40 percent of brain-tumour patients have at least one seizure due to the growth interfering with normal electrical activity in the brain. Look out for partial seizures, too, says Dr. O’Brien: trouble getting words out, just one arm shaking uncontrollably, or smelling doors (bread baking, for example) that no one else can detect.

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H E A LT H

MAKE ANXIETY YOUR SUPERPOWER

M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

PHOTOS 123RF

T E X T D R E W R A M S E Y, M . D

MORE THAN 40 MILLION AMERICAN ADULTS SUFFER FROM AN ANXIETY DISORDER, BUT MEN’S HEALTH ADVISOR DREW RAMSEY, M.D., SAYS YOU CAN LEARN TO MAKE IT WORK FOR YOU. TAKE A PAGE FROM THE PSYCHIATRIST’S PLAYBOOK TO UNDERSTAND YOUR ANXIETY AND CONQUER IT.

and depression, and doubling the risk of a fatal heart attack. Anxiety also fosters avoidance, something men already struggle with when it comes to mental health. But with proper treatment, you’ll understand your anxiety, which helps you really zero in on what’s not working in your life and then manage things better. For instance, Tim’s anxieties offered useful cues that aided us in figuring out ways his life could run more smoothly. Here, the playbook that I see work with anxiety-ridden guys like Tim.

1 Tim* put his head in his hands and started to cry. “I’m so messed up; this thing controls me.” Clinical prowess means clinical timing, and mine was off that day. I looked Tim in the eye: “I think your anxiety is your superpower.” Messed up? It was hard to agree with him. Tim’s life was what men hope for. He was 39 years old, in great shape, powerful and wealthy, and his wife and kids adored him. Yet inside he was a maelstrom of fear and worry. He’d wake up in the middle of the night in a sweat and review his sent emails for errors. Important meetings meant crampy bowels. He started drinking at night and couldn’t fall asleep without at least “a couple.” He’d get a weird tingling feeling in his fingers. Three times in the past year, a searing pain in his chest forced a trip to the ER and eventually a referral to me, a psychiatrist. Anxiety makes us human. Our psyche is tuned to scan the environment for threats and to anticipate danger. And this is what frustrates so many of my patients: Their worries and fears often drive their success, but they can also overwhelm it. That’s where I come in. Harness your anxiety and it can clue you in to what’s actually happening in your world, and you can use that information to raise your daily game. Male anxiety is serious business. Untreated, it can be disabling, increasing the odds of alcohol abuse, drug abuse,

FACE YOUR FEARS First, I rule out any medical causes of anxiety, then we focus on symptoms. The goal of treatment isn’t to turn off a patient’s radar but rather to tune it. Anxiety tends to get stuffed down instead of surfaced and understood. So honour your anxiety as a signal to look deeper. Usually this feeling has a pattern to it, and my patients use this pattern to help crack the code of their anxiety. The feeling often relates to our perceived notion of control (which is why the fear of flying is so common) and our unconscious fears of our own fragility and mortality. Tim and I did a deep dive into his worries. When did his anxiety start? Does it “live” in a certain part of his body? What are the triggers? What makes it better or worse? Did he worry as a kid? Are other members of his family anxious? Family dynamics, especially conflicts with parents, spouses, and children, are common triggers. I asked Tim to be Sherlock Holmes, as the details of a person’s anxiety lie in the cognitive distortions and psychology that drive it. Clinically, some worries have a clear, conscious explanation, like a meeting with the boss, and they become amplified in a patient with anxiety. Other times, they’re part of a syndrome such as generalized anxiety disorder or panic disorder (which was part of the case with Tim). Anxiety also runs in families; having a family member with an anxiety disorder greatly increases the odds of your having

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H E A LT H

one as well. But sometimes the cause isn’t clear. Tim would describe a feeling of tightness in his throat some days, even when relaxing at home. This was a major hint. What emerged was that Tim had serious relaxation issues. As his career took off, family time became an afterthought. He wasn’t worried about his in-box; he was worried that he was an absent, overworked, and irritable father. It wasn’t rocket science, but it was an idea that he hadn’t ever aired out as meaningful. Today, Tim knows his tingly fingers and chest pain are symptoms of his panic disorder. He now sees the choking feeling as a sign that he’s not present with his wife and kids in some way. Then he follows the essential next steps to support his recovery.

GRAB YOUR TOOLS These strategies are like having a mentalhealth Leatherman in your pocket. RECRUIT YOUR BREATH: Breathing is your number-one anxiety fighter because it soothes your nervous system. We reframed Tim’s tingly fingers as a signal to focus on his breath. Many breathing techniques work; start as simply as inhaling through your nose for four counts and out through your mouth for six. BURN AND NURTURE: Panic attacks and other anxiety symptoms don’t feel like superpowers. But having the skills to know your body’s cues and to stay nourished and rested to prevent the panic? That makes you unstoppable. I recommend discharging anxiety through intense physical exercise. For Tim, that meant CrossFit three times a week. And since you’re more susceptible to bouts of anxiety after a few nights of poor sleep or during times of low blood sugar, it’s important to create a structure of healthy eating and self-care. REBOOT YOUR MIND: Cognitive behavioural therapy helps people better understand, express, and reframe their internal emotional experience. CBT is

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based on the premise that much of our distress is caused by faulty thinking patterns. You learn to recognize “cognitive distortions,” such as all-ornothing thinking, catastrophizing, and scolding yourself. TAKE MEDICINE: For some, medication is a silver bullet. Selective serotonin reuptake inhibitors (SSRIs) are effective but require a month to work, so for immediate relief, people often take benzodiazepines like Xanax, Ativan, and Valium. When I met Tim, he wasn’t sleeping well, was escalating his drinking, and lived in fear of a panic attack. I started him on Lexapro and Ativan. This got him to focus better at work and helped him sleep. Understanding and building tools to deal with anxiety is nearly impossible in a crisis, so meds gave us some runway to do our work and gave Tim the symptom control he needed to function.

TEST YOURSELF, OVER AND OVER While the psychological causes of anxiety are complex, the approach that works is rather simple: Understand and confront your fears through exposure. Exposure should be gradual, intense, and frequent. For some forms of anxiety, how to confront your fears is obvious. Worried about public speaking? Join Toastmasters and make speeches. Terrified of dating? Time for Tinder! You get the drift. Other times, as with Tim, it takes a minute. Tim wasn’t scared of email; after all, his email game was tight. He was worried that valuing his family put him in conflict with his boss, who didn’t have kids, and with his professional goals. Tim’s entire world had become his in-box. It struck me one day how much he valued his family time but how the fear of looming emails dominated his weekends. My long-term plan for him was ambitious: a vacation with his phone off. We started with no phone for a few hours on Saturday morning. Just 45 minutes in, his mind was racing, his fingers were tingling, and he was so distracted he burned the

French toast he was making for his kids. The road to recovery is like this at first. Naming anxiety doesn’t tame it. For Tim, the Lexapro helped him tolerate more exposure and also improved his mood a bit. Instead of having him go on vacation with his phone off, we replaced that challenge with a daily one: He now has a “phone jail” that stores his device during dinner and for much of the weekend.

PLAN AND MONITOR Finally, being vigilant about triggers can really help you use your anxiety in a positive way, because it’s all about listening to your alert system. For instance, Tim’s anxiety worsens during the first week in December—that’s when his father passed away, and it’s the same week his annual reports are due. Rather than dreading the season, he now spends time listening to his dad’s favourite music. He also doubles down on exercise and sends voice memos to his assistant about his early annual-report concerns. I saw Tim several weeks ago for a check-in; he shook his head in disbelief about his anxious state when we first met. He continues his high-stress job, but he has tapered off the Lexapro and works an impressive self-care plan, including daily breathing and relaxation, exercising with friends, eating a healthy diet, and drinking alcohol much more sparingly. His anxiety still exists (“I’m a worrier!”), but he sees it as a way to sense the sticky conflicts that are central to his work before others do. He’s aware of his tendency to catastrophize. Of course, with more focus on his family, he worries, like all fathers, about his kids and his wife . . . and that strikes me as just about right. Severe anxiety brought Tim to my office for all the right reasons. He dialled into it and now knows how to use it to maintain the life of connection that he truly desired. *Name has been changed

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THE MEN’S HEALTH GUIDE TO FATHERHOOD Tips and tricks on living the dad life well. L E T G R A N D DA D S H O W TO DA D

Fatherhood ain’t easy, but who knows better on how to deal with post-kid life and still stay in great shape like your own dad, specifically your granddad? Meet Syafawi Ho, and read on the rest of this special feature on everything you need to know on how to be a great dad.

OUTFIT ASICS L O C A T I O N U LT I M AT E P E R F O R M A N C E S I N G A P O R E )

M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

STYLING SHEH

just about building an impressive physique; it’s about being fit and healthy so he can care for his family. Being involved in healthcare, he understands the need to be in good shape so that he can take care of not just himself, but others as well. “I used to always go to the gym, but after my mum suffered from stroke, I stopped training for almost five years to look after her,” says Syafawi. “When she passed on, I decided to start

PHOTOGRAPHY CHARLES CHUA

ETTING OLDER MAY BE an experience that some men may not look forward to. After all, it doesn’t feel great to be supposedly “past your prime”, and once you hit that big 4-0 milestone and beyond, your body doesn’t seem to work like it used to. But you don’t have to just accept that you’ll lose strength and agility, or that your metabolism will slow down. We learned two fitness truths from Syafawi Ho, a grandfather and first aid trainer in the Singapore Red Cross. One, age is no barrier to physical fitness. Two, hard work at the gym really does pay off no matter how old you are. At 59, Syafawi is nearing the big 6-0. And while it’s not immediately evident that he’s in possession of a fit and muscular body, it becomes pretty clear when we see his movement and energy around the gym. “My friend asked me, ‘at your age, why do you want to go to the gym?’”, Syafawi recalls. “They’ll always tell you that at your age, you shouldn’t go to the gym, you’ll get injured, why bother to bulk up yourself up.” But to the grandfather, it’s not

TEXT GILBERT WONG

YOU HOW

training again and found Ultimate Performance (UP).” Syafawi knew that it was not going to be easy to get back to his fittest after such a long break, but he credits his trainer, Firdauz bin Abdul Gahni, for pushing and guiding him through his training. Like anyone else, there are days that he may feel tired or not 100 percent, but that doesn’t stop him from putting in his all when it comes to training. “At my age, you know the strength isn’t there anymore. So I needed to recover it and cut my weight and body fat to get shredded,” explains Syafawi. “It was very tiring, but after about three to four months, I gained back my strength.” Syafawi now sits at a body fat percentage of 13.4 percent, down from 19 percent after about 11 months of training. When you compare that with the average of 18 to 24 percent according to the American Council

Syafawi with his grandchildren Edreis, 6 months, and Soufeya, 3.

on Exercise, that is seriously impressive. “I think I’m quite happy with my shape now, and there are also friends who say I’ve changed a lot in terms of physique, so I’m quite happy with [my progress],” he smiles. The first aid trainer remarks that his fitness lifestyle has rubbed off on his friends and family, and he’s trying to get some of his friends to join him at UP too. And understandably, his own son has noticed the big change in his physique. “When I’m home and not wearing a shirt, he’ll remark, ‘dad, since when did you get a six-pack?’ So I’ll ask him, ‘you want to follow me? I’ll show you how to do it!” Syafawi chuckles. Like any dad, Syafawi dispenses valuable training tips to his son now and then, showing that he still knows a thing or two. “I do give him some advice on what to do in the gym and what to eat as well,” he says. Now, his diet consists of greens, like salads, along with more water, more meat and fish for protein, and fewer carbs. He credits the increase in vegetables and water for his physical improvement. As for supplements, he takes a protein shake for an extra boost after his hard workouts. Syafawi has shown that you can forget about the notion of the dad bod; his granddad bod is the epitome of #fitnessgoals, and it doesn’t matter how old you are as long as you set your mind to it. “I can only say that if you think you’re old, you will be old. If you think that you’re young, even when you’re 70, you can be young. It’s up to you,” states Syafawi sagely. “To train in the gym, you really need discipline, and if you’re disciplined enough, age is just a number.”

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T WHA ” D “DA S N A ME

ARNES RPOW

Make Peace

YO U R N E W

WITH THE

“Dad Life”

The truth—in its ugly, brutal, boring glory—will set you free. Or at least so says Rich Dorment, editorin-chief of Men’s Health U.S.

M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

HE TOUGHEST workout of my life The

could be called “Twinsanity Max 2,” because in November 2017, that is the number of babies my husband, Scott, and I welcomed into our lives. And that was after five years of baby-making insanity, recruiting egg donors and surrogate moms and waiting to see if our embryos would take. But when Sander and Silas finally arrived, two minutes apart, that’s when the most wonderfully difficult time in our lives began. In my book, T Is for Transformation, I wrote about “7 Superpowers” that guide my life. That was before we had kids. Now that they’re here, I’m trying to practice four “superdad” powers. (Why not seven? I’m a dad now! Who has time for seven?) I’m not perfect at them, but I have two tiny life coaches teaching me new stuff every day—even when they should be sleeping, or I should be.

C O O L DA D S K I L L S :

INTERACT WITH YOUR CHILD ON SOCIAL MEDIA

As explained via the interactions between Will Smith (30 million Instagram followers) and Jaden Smith (12 million), annotated by Ana Homayoun, author of Social Media Wellness.

123RF

Dad jokes. Dad rock and dad jeans and dad hats. We’re at a point where dad has become a dreaded modifier, a shorthand both specific and universal, a meme. “That dad life.” My dad life. How did this happen? I mean, it happens. To a lot of us. The latest study on fatherhood from the Pew Research Center found that “mothers and fathers are equally likely to say that parenting is central to who they are: 57 percent of fathers say being a dad is extremely important to their overall identity, and 58 percent of mothers say the same about being a mom.” We define ourselves as parents and everything else sort of falls away, so that whatever used to be our priorities—sex, money, friends, hobbies— don’t seem to matter quite as much anymore. We become shorthand for ourselves, only 36 percent lamer. Some of us fight it—we don’t wear baggy jeans or listen to classic rock or say, “That’s what she said.” We’re cool dads. We dress and speak and consume like 22-year-olds (if not 12-yearolds), which is all well and good until we’re arguing with a toddler about snack time or negotiating screen time with a second grader. Which, as far as our kids are concerned, is for the best. They don’t need a parent who prioritizes sex or friends over their playdate schedule. They don’t need some dopey grownup asking them about the latest Kendrick drop. They need someone who’ll grind through this weekend, and the one after that, and the one after that, because we know more than anything that these kids—these tiny, expensive catastrophes— are worth it. That’s parenting. That’s the dad life.

PHOTOS

HE SINGLE WORST question you can ask the parent of a small child is “When are you having another?” The secondworst question is a little less predictable and a lot more insidious. About a month ago, a younger, unmarried, un-kidded colleague asked me what I had done that weekend. It was Monday morning and I was tired and I thought he might actually want to know, so I told him. First, I said, my wife and I took turns driving our three little kids to various sports practices and birthday parties and playdates. Then, I told him, I changed a ton of diapers and washed a few urine-soaked sheets. I told him about the predawn PAW Patrol binge and the postmidnight check for monsters under the bed. I described the meltdowns (plural) in two grocery stores, and the blowup over whether sweatpants qualified as goingout-for-dinner pants, and the bare-knuckle fight between my eight-year-old son and my fiveyear-old daughter. (She won.) The colleague smiled and nodded and grimaced in all the right places, and I summed it up in a way that was probably ironic but could’ve been a cry for help: “You know, just livin’ that dad life.” “That dad life.” I’ve been doing the dad thing for nearly a decade, and I’ve watched as my expectations about parenting have converged and diverged with larger cultural shifts in how women and men are raising kids. I’ve also watched, with a combination of amusement and horror, as dad has emerged as an adjective that makes any object, practice, or idea about 36 percent lamer. Dad bods.

Fitness force of nature Shaun T created the Insanity workout, T25, Cize, and his latest, Transform 20. But no workout he has ever done is quite as hard, or as life transforming, as fatherhood.

FOR G RY HUN S DAD

Master “OTSM” THE

There are hunters. There are gatherers. And then there are scavengers, like Dan Pashman, food-show and podcast host.

W POWER #1: Change! Kids aren’t welcoming you into their lives. You’re welcoming them into yours. And that’s a good thing, because their world is a mess sometimes. Make your kids part of the best life you want to lead, and they’ll match or beat it when they grow up. If I want to be a good dad and husband and keep my work going and still play tennis, I need to be more efficient. What changes are you willing to make to fit in more kids, more fun, and better health?

P OW E R #3 : Indulge! Knowing as much as I do about fitness and nutrition, I still gained 3 kg after the boys were born. The secret, I later found, is in what I call the 85/15 approach. We keep the mix healthy 85 percent of the time while also making sure french fries are available (the other 15 percent). We let Sander and Silas roam everywhere in our house: no barriers. It gives them a sense of freedom, and they’re not in front of the TV all the time.

POWER #2: Anticipate!

I don’t coach my sons; I set an example instead. Scott and I are kind to each other (except sometimes during a 3:00 a.m. crying fit), eat the right foods (except french fries—15 percent fun, remember?), and maintain our exercise habits (no exceptions). We won’t have to nag and harass our kids, because they’re watching us do it right most of the time. And that’s the best inheritance a kid can have.

Scott and I try to be especially in tune with each other to make sure that when one of us is at the breaking point, the other can step in. Find your support systems to prevent stress and its toll from becoming permanent. Scott’s the captain of the ship, and I’m the cruise director. He keeps us organized, I make sure we’re still having fun, and we both watch out for the balance.

Will posts a photo of himself and Jaden with the inspirational message “Parenting is a balance between letting go and holding tight.”

Homayoun says: A great example of a fun post—as long as your child approves it first.

P OW E R #4 : Be You (Despite #1)!

Jaden debuts a music video; Will posts a clip and writes, “Why do I have to keep finding out on Instagram that my own son is dropping new videos?? This joint is FIRE!! Jaden, you’re on punishment.”

HEN I’M WITH my kids, I require approximately 14,000 additional calories per day. Like cross-country skiers, parents struggle to take in all their requisite calories. This is why the OTSM (or “over-the-sink meal”) is essential. Eating over the sink serves several purposes. First, it reduces dirty dishes. Putting food on a clean plate before eating it is like making your bed before going to sleep. What’s the point? These are the mundane chores we’ve been brainwashed to believe will put us on the path to responsible adulthood. Second, the OTSM reduces waste and saves money. No need to budget extra funds for Dad’s dinner—most of my OTSMs are scrounged from my kids’ table scraps. As they eat, I circle the table like a buzzard. Then I bring the plates to the sink and feast. It’s important to remember that a good OTSM is something that you can hold in one hand and eat without it falling apart. If the kids’ scraps are hard to corral into easy bites, I dump them all into a flour tortilla or large lettuce leaf and wrap it up. Perhaps not by coincidence, meals that I make for my kids also happen to be some of my favorite OTSMs: scrambled eggs, cheese and crackers, and crunchy vegetables like peppers. Despite all this talk about efficiency and mess, there is plenty of beauty to be found in the OTSM. Combine ingredients thoughtfully in your fist. Seek out contrasting flavors and textures. And most important, when you take that bite, close your eyes and focus on the food. Let your troubles, and your children, disappear from your consciousness. The sink is but a portal to a better place. DAN PASHMAN hosts the Sporkful food podcast and Cooking Channel’s You’re Eating It Wrong.

Homayoun says: Self-deprecation takes the edge off promotion. But ask your kid prior to posting.

Will posts an old family baby video of when Jaden cut his own hair (very poorly) as a boy.

Homayoun says: Adorable, but ask. You want your child to mirror your behavior!

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TO S OF DAD ONE

S AV O R

Singledom!

C A R RY O N T H E

COOLEST PA R T S O F YOUR DAD

Actor T I M OT H Y S I M O N S knows a thing or two about having one child. Because he has twins.

TAKE A (PRETTY GOOD) FAMILY SELFIE These tips from photographer Christopher Testani, father of an almost-twoyear-old, will help.

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1. Brighten Faces

KUBERT

followed ollowed his n roads.

AD LIKED TO travel, and he loved to drive. Being

a freelance artist, he had a flexible schedule. Whenever the desire hit them, my parents would pack up all five of us kids, rent an RV, and hit the road for a month at a time. We drove through the U. S., Canada, Mexico, and even Europe. Dad would always bring his work. I’m not sure how much he’d get done, but he would bring it. And I remember studying his sketches: Superman, Batman, Flash, Tarzan. I remember stopping at comic-book conventions with him and watching other people being blown away by Sgt. Rock, Enemy Ace, Hawkman, and other heroes that had sprung from his mind and onto his pages, embodiments of his sense of vitality and gumption and confidence to charge into the uncharted.

Your phone’s flash will wash you all out. Make sure there’s some light— the sun, a streetlight, a lamp—illuminating your family. Then, while you’re extending your arm, snap from a few different positions (left, straight on, right). One should work.

2. Shoot Fast, Edit Later

Attention spans are limited. Use the live-photo function or HDR mode on your camera and snap. If you’re pausing to change settings or flip between filters, your next few frames won’t be as great as your first.

3. Don’t Spare the Rod

As much as I hate them, selfie sticks work. They help you capture more of the background, giving your family selfies a better sense of place. Any cheapo rig will do.

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C O O L DA D S K I L L S :

Marvel rvel writer writ and illustrator A DA M father’s m

PHOTOS

Y W I F E A N D I H A D two babies, and having two babies is harder than having one baby. The simplest analogy that I can come up with is this: Imagine that you have one baby. Now imagine that there is another whole-ass baby in your house. People with one baby can do all sorts of shit that we couldn’t. Singleton parents don’t generally have to be so nightmarishly stringent about a schedule. Any parent of two will tell you that strict adherence to a schedule is the only thing that will get you through a day. Chaos is that boulder from Raiders churning toward you from the moment you wake up till the moment you go to sleep. If given a choice, I would welcome the sweet relief of being crushed to death in place of one of my kids deciding to eat 30 minutes later than the other. If you don’t have kids, you might not know that to have them is to be confronted daily with the knowledge that you will fail. There is no great parenting; there is only good enough. Having two kids means you are never allowed to consider great parenting; you are only shown the smallest of victories early, and therefore your expectations have a shorter distance to fall, which, I think, is nice. I don’t want to seem overly negative about this, though. The bond that the twins have is as assured as the air that they breathe and has been there since the beginning. One time our daughter refused to go on the playground until our son got there. Our son started reading earlier than our daughter, and he would lie down next to her and read her Dr. Seuss books. It also meant I was able to take a five-minute nap on the floor of the living room. TIMOTHY SIMONS starred as Jonah Ryan on HBO’s VEEP.

He had an ability to effortlessly stream a narrative, a skill I now understand as similar to how he lived his life. Family, work, travel, adventure, fatherhood—these were all things to be done simultaneously, not compartmentalized or blocked out and highly structured. This was a life made dynamic and full-bleed, running free from the constraints of predetermined boxes. This was a life where when you turned the page, you were excited to see what came next. Later in his life, Dad wrote and drew stories based on more personal experiences. He did one called Jew Gangster and Yossel, a story about a young cartoonist in the Warsaw Ghetto, based on what could have happened to him if his family hadn’t decided to leave Poland before the Nazi occupation. I began to understand this period of reflection not only for himself but for the greater sense of family. This was his history and, by nature, it was ours too. By mining the details of trials past, he was illustrating lessons that might prove helpful for us in the future. My dad died in 2012. I miss him, but I still feel close to him in many ways, largely because of the legacy he left. I carry with me his same sense of adventure, be it through travel or through my work. I possess, through him, that same torch-bearing sense that I, too, have lessons to pass on. In 1976, my dad started a comicbook school. I currently teach there along with my brother Andy. The school has Saturday drawing classes for kids, and this weekend, I’ll be taking my youngest daughter, Ava. I’ll do some drawing in my office while she practices sketching cartoon characters. I’m not sure how much work I’ll get done. Maybe I’ll plan our next adventure together as a family instead. ADAM KUBERT is the son of cartoonist Joe Kubert. Adam has been working in comic books for more than 40 years and is currently crafting Captain America with best-selling author Ta-Nehisi Coates.

If you spend quality time with your kids, it’s the best gift you could give. When you give time to your kids, everything else seems to fall in place.”

: AT TN N P ES OTS ZEAL

RAISE A

True Fan

When his son started rooting for the rivals, sportscaster DA N PAT R I C K didn’t put up a fight.

Y S O N WAS 1 2 when he became a Red Sox fan. It was the year before they won the World Series. Growing up in Connecticut mostly around Yankees fans, he came home and he told me he had found his baseball team. I said, “Ah, gosh, Jack,” but he told me that he didn’t want to hear it. He was rooting for the Red Sox. I bought him a hat and a sweatshirt. He took the hat to school the next day, and a few Yankees fans put it in the urinal and peed on it. Jack came home upset, and

my wife was ready to go and grab the kids who did it and rough them up or something. My protection was to let Jack know that this is what sports are all about. You’re called a “fan” for a reason. There are fanatics. It’s territorial. I wanted him to know that in sports there’s loyalty, there’s passion. And I said, If you ever win, it’ll be so much better. So he went around telling everyone that year, “Red Sox are winning it all,” and they’d be like, “Ah, yeah, cute kid.” Even Red Sox fans at the restaurant we go to were like, “Oh, yeah, okay.” Jack never stopped believing, and he started understanding what sports were all about: retribution, payback, passion. But his mom always wondered, “Why would they pee on his hat?” You see, she’s not a sports fan. That’s rivalry. You can always buy another hat.

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D I S COV E R YO U R

STRENGTH THROUGH THEM

During ut ve editor ng an almost unbearable challenge, Men’s Health executive B E N C O U R T learned about self-care from his three-year ar-old sson.

OTHING R ALLY PREPARES G REALL

ACTUALLY ENJOY A RUN WITH A STROLLER Scott Jurek, a competitive ultramarathoner, has taken his toddlers on two-hour runs. Here’s what he’s learned.

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1. Tweak Your Posture

Before your run, adjust the height and angle of your stroller’s handlebars. You want your head, shoulders, and lower back in alignment. This will help stabilize your core and prevent strain-related muscle fatigue.

2. Take the Easy Road

Turning with a jogger stroller throws off your stride. Pick a route with as many straightaways as possible. When you do face a turn, pop a wheelie. Without the front wheel (or wheels), you can navigate the turn more efficiently.

3. Don’t Forget Fun (and Snacks)

If your stroller doesn’t have storage, rig the handlebars with a car pocket organizer and fill it with the goods: energy gels, books, toys, a premade smoothie, a small Bluetooth speaker for music.

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C O O L DA D S K I L L S :

into a three-Pu guy (car, bag, mantel), Purelll gu which I’m m not sure is i a sound approach to life but it felt fe—bu f good to be doing someth ng, and Henry seemed to have ethin ffewer colds, ol runny noses, and bugs. Hygiene, while a squishy target, turned out to be easier to master than some of the other goals, namely learning to manage his mood. As a triathlete, I was familiar with bonking, the nasty crash when you run out of energy because you don’t have enough fuel. At first I didn’t realize that if his daycare team skimped on the Fig Newtons at afternoon snack, Harmless Henry would turn into Hangry Henry. Usually I’d expend all my energy trying to calm him down, and, soon enough, I’d bonk too. I started always packing an apple or a string-cheese stick for Henry. Then I started packing another for myself. Sometimes even a snack-fed Henry would melt down, but at the Zen Den at his daycare (no, really), he had learned a technique called “turtle.” As the name implies, it involves remaining still and taking several deep breaths through your nose. Henry would huddle on the ground, his rib cage inflating and deflating. It usually worked. Earlier this year, at SXSW, I

PHOTOS

you for the snotty-nose, he sn no earinfection, stomach g fest ach-bug that is toddler dayccare. r . My son, Henry, went to a most excellent x hippie-dippy rural learning center where the kids were ushered outside to play and get dirty at every opportunity. Every day seemed like a bout in the germ Thunderdome. Around the time Henry was leaning into the terrible threes, my wife started battling a recurrence of breast cancer, enduring multiple kinds of chemotherapy and other treatments that destroyed her immune system. The doctor’s orders called for a clean and germ-free house and for peaceful nights conducive to restorative sleep. Our lives at the time were in chaos, yet from this challenge came a surprisingly settling force: Henry. In taking care of him, I began taking better care of myself. Step one for me was establishing a gold standard of hygiene as Henry was transitioning out of diapers. I became a fanatical hand washer. I even wrote a story for this magazine on how to wash your hands properly based on tips from his daycare: Create a mousse of suds in your palm and twist your fingernails in it; repeat with the other hand. I turned

What Makes a Great Dad? We asked Twitter. Here’s what you told @MensHealthMag . . .

moderated a panel on self-care for men, and Aubrey Marcus, the founder of Onnit, led everyone through his preferred stress buster—six deep and slow inhales and exhales: turtle. Then there’s the wild kind of energy— the bouncing-off-the-walls-during-arainy-day kind of energy that shouldn’t be fed with fig bars or turtled into submission. A babysitter exposed Henry to WWE and he took a shine to Dolph Ziggler. Luckily, we had a couch that could withstand leaps and slams and Henry trying to suplex me. Those bouts went many rounds deep, and his endless energy helped power his sick mom. I couldn’t stop him. I could only try to keep up and wait for the shenanigans to ebb. When they did, we were both left with a feeling of having worked out whatever we needed to simply by way of silliness. Even after snacks, turtle-ing, and three WWE title matches, Henry might

still need help settling down for the night. So our family went all in on bath time. Henry was going through an Angry Birds/Octonauts/Lego Star Wars phase. I’d gather all these toys and dump them into a lavender bubble bath and let him enter his own soothing aquaverse. I’d often jump in too and do my own version of meditation. His mom would sit on the side of the tub. We’d talk about Henry’s day as he played out all kinds of interspecies snorkeling adventures until the bubbles went away. We were all more relaxed those nights. Those habits helped us through many tough times, including when Henry’s mom lost her fight with cancer a few years later. Henry is now almost too big to wrestle, and we don’t share a bath. But we still tussle on the couch once in a while, and though I don’t get in anymore, the tub remains our decompression and talktherapy tank.

“Fostering confidence and strength while simultaneously encouraging humility and grace.” —@J_MarksTheSpot “I think it all comes down to balance. We balance our time between providing for our family financially & providing for them emotionally, our discipline with our compassion, our commitment to our partners & ourselves with our commitment to the kids. A balanced dad is a great dad.” —@Mr_Wimberly “Time. If you spend quality time with your kids, it’s the best gift you could give. When you give time to your kids, everything else seems to fall in place.” —@tonelantern “Realizing that your children will never grow up the way you want them to. But you got their backs no matter what.” —@efmendo

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TEXT

CHRIS DIXON | CHRIS DIXON | QUINN DIXON(2)

A M I TO O

OLD FOR THIS SHIT A

Facing an existential question, a 51-year-old skater looks for answers. S I LIE ON THE DRIVEWAY

between my front stairs and the quarter pipe my nineyear-old son, Fritz, and I built last year, replays of my greatest hits of skateboarding over the past 30 years flash before my eyes. Back when I was 20, at what you might call “peak skate,” I could lay out a stylish frontside or backside turn on any curved transition; boost an ollie onto and off of, say, a park bench; rail slide along a parking barrier for ten feet without much drama. Skating—and skaters—rescued me from the stifling southern suburban realm that defined my young existence. From trips with friends to ramp-jam contests and concrete ditches to deafening (and bruising) concerts by the Dead Kennedys or Black Flag, skateboarding was central in my physical and social life. Skating wasn’t something I did; it was who I was. I simply loved it. And aside from the occasional wrist sprain, broken toe, or bout of tinnitus, skating loved me back.

C O O L DA D S K I L L S :

SHOOT VIDEOS OF YOUR KIDS PEOPLE WILL WATCH Nick Woodman, CEO of GoPro, has three boys. He’s also sick of watching boring videos parents film. Don’t shoot boring videos. Take his advice instead.

One aspect of fatherhood I’d always gleefully anticipated was the simple joy of teaching my kids to surf and skate. I just sort of never realized that by the time they’d be ready to rip it up, I’d be busting ass to keep up. Fritz’s gateway was a Carver Swallow, a retro modern board with fat wheels and insanely loose trucks. By age seven, Fritz and I were gleefully ripping around the tennis courts and our tiny local skate park. When the SGD$6.5 million skateof-the-art SK8 Charleston park opened 30 minutes from my house in 2017, ridiculously satisfying after-school runs with Fritz became the norm, as did regular sneak-outs with my buddies Luke and Chad for a fix after our children were in bed. Back when I was a Tony Hawk-worshipping kid, I didn’t know a single dad who skateboarded. But on Sunday mornings at the local park, we soon found as many dads—and even moms—as kids. Which brings me to my driveway and the same simple frontside turn I’ve

1. Get on Their Level

Shoot while standing and you’ll record kids’ heads, not faces. Move within five feet and crawl on the floor with them. Kneel, lie on your stomach or back—anything to capture the energy and expressiveness of their facial features.

done a thousand times in the past year alone. A millisecond of distraction and an unfortunate too-far-forward shift of my weight. Left arm outstretched, I meet the concrete with a dull thump at my hip and a sharp crack at my left shoulder blade. Wincing at a jagged, crunchy pain where arm meets torso, I register the gaze of Fritz and my beautiful and long-suffering wife from up on the front porch. Her face holds a mix of concern and anger at the possibility of a dinnertime trip to the hospital thanks to a husband who refuses to grow the hell up. G*ddammit, that hurt. I’m sure it’s broken. Thoughts slow as the pain really takes hold, and as I stagger up the stairs, I’m overcome by a dawning melancholy. Wow, I wonder if I’ll ever ride a skate ramp again. In a split second, I’m at a crossroads—the first time I’ve ever really faced the possibility that maybe I’m just getting too old for this shit. Facing a few months of wrestling with these inner voices before I could even think about putting four wheels under my feet, I considered it a good idea not only to get serious about rehab but to seek enlightenment from folks who are way smarter about whether and when any of us get too old for anything. My orthopaedist, Shane Woolf, M.D., is a 46-year-old father of two, a mountain biker who currently works as a sportsmedicine guru for Charleston’s USL soccer and minor-league baseball teams. My old friend Ron Miller, P.T., 51, leads the team at Sawtooth Physical Therapy in Boise, Idaho. He still subjects himself to brutal mountainbike competitions. He’s also a father of two kids. It turns out both of these

2. Stop Interviewing Them

“Tell Daddy what you’re doing” is a common camera-toting phrase. But it interrupts the child’s behavior. Hold the camera off to the side, aiming it at them. If you forget it’s there, so will your kid, resulting in more natural, free-flowing videos.

3. Stick to the “One-Minute Rule”

That’s how long your family videos should be, max. You can shoot a three- or four-minute video for yourself, but edit it down to 60 seconds for others. Even better: a montage of 10-second clips.

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fine gentlemen had been giving a lot of thought to exactly the sort of existential dilemmas the aging dad athlete faces. Both warned me that injuries to athletes in their 50s are fiendishly common, especially those involving connective tissue. There’s also declining bone density, which could have contributed to my busted shoulder on what was, really, not a terribly violent fall. Hearing all this was, frankly, pretty damn depressing. Which is why I was surprised that neither Miller nor Dr. Woolf said he thought I should quit skateboarding. Physiologically, skating is a loadbearing exercise. The g-force loads and solid stresses can help prevent losses in bone density. Few activities require such intense coordination between the mind and body, so skating is also a great way to maintain—even boost— proprioception, your sense of your body’s position. Miller and Dr. Woolf suggested a few new protocols that could apply to any old fart who wants to do something stupid like return to skateboarding:

1. See a sports-medicine specialist. An expert can identify issues with your posture, muscle imbalances, bone density, motor skills, and even diet. Have that specialist also help you develop a personalized fitness program.

2. Don’t skate—or pursue any sport— hard right out of the gate. A high level of cardio fitness and flexibility is especially vital as you age. An easy yoga program at least twice a week that ratchets up in intensity over time can be hugely beneficial.

To maintain bone density, introduce some load-bearing exercise like running or strength training twice a week. You’re in it for the long haul now, so start out slow—15 minutes a couple times a week.

4. Rest and recover. When he was

younger, Miller trained on the bike hard every other day. Now he does very

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high-intensity workouts only twice a week. Many experts recommend a polarized training approach, 20 percent high intensity and 80 percent low intensity.

5. Visualize the activity. “Our brain

doesn’t know the difference between us imagining something and doing it,” says Miller. “Practice those runs in your head so you get it down. You can’t train 24 hours a day, but you can work in some skill sessions in your head multiple times a day.”

6. Goose your proprioception.

Regularly practice standing on one leg with your eyes closed for 15 seconds, then 30. Make it more challenging by extending outward in a yoga pose. Even stand on one leg, eyes closed, while brushing your teeth. Taking your eyes out of the equation helps keep your balance honed.

Get regular. “Try to maintain a consistent level of activity,” says Dr. Woolf. Sitting in the orthopaedist’s office typing this last paragraph, I’m frankly still not sure what my skating future holds. In a lot of ways, I’ve been so lucky. Hips, knees, ankles—and shoulders—still work pretty well. Had

football been my youthful passion, I doubt I’d be thinking about tackling my son on a grassy field at 51. On the other hand, if Fritz and I were golfers, we’d have decades more of putting around and shooting the shit on the horizon. (My own dearly departed dad used to love nothing more than to take me out to the links, but nine holes was my limit.) I returned to skating as much for bonding with Fritz as for the actual skating. I suppose I had hoped skating would become our golf. One day I hope his heart will swell half as much as mine when he watches his own kids drop into a bowl of cast concrete. What I didn’t anticipate from all this, though, were the rekindled friendships, the hoots of support from young and old at the top of the ramp, and the scary rush of a near miss that’s no less intense than it was when I was 20. Late, great Dogtown skater Jay Adams once remarked: You don’t quit skating because you get old; you get old because you quit skating. Well, yeah, that sounds great, and maybe it’s true. Maybe when I’m fully healed and can look back on this episode with a fresh perspective, I’ll be happy catching waves or just riding with Fritz to the skate park. Maybe seeing the world roll by through his eyes will be enough. But I doubt it.

DRIVING

UTTER DRIVING FREEDOM

T E X T K E LV I N TA N P H O T O S M I N I S I N G A P O R E

MINI COOPER’S CABRIOLET HAS LONG BEEN A GOLDEN OLDIE- BUT THE NEW ITERATION AND ITS SOUPED-UP S VERSION HAVE TAKEN THINGS UP A NOTCH.

First things first, I’ve an ex-Mini Cabriolet owner. Ten years ago I sprang for a Mini Cooper S Cabriolet, and while since then I’ve moved to a Range Rover Evoque and Mercedes Benz GLA 180 for various pragmatic reasons, the love for the marque has remained- there’s nothing more pleasurable than making a sharp turn on a Mini and feeling the go-kart response, as well as the crackling “pop” from the exhaust when accelerating. Of course, it wasn’t like the car was perfect- the ride was pretty bumpy over potholed roads, and fuel efficiency and transmission was sometimes a little far less than desired, even with the S Cabriolet. Our verdict after almost a week on the roads with both

the new S Cabriolet and its very slightly-less sportier Cabriolet brother? Man, the car’s so much improved from a decade ago! Starting with the S variant, it’s 4-cylinder petrol engine with 192 horsepower packs an amazing punch, especially in sports mode. And it looks gorgeous even without any further body kit improvements, with air inlets in the bumper and bonnet, and by the rear apron with diffusor insert and centerline twin

exhaust tailpipes. As for the Cabriolet version, while we did feel a distinct power drop with it’s 136 horsepower engine, looks-wise it’s still a beauty, with contrasting colour for mirror caps possible; safety bar, grill slats and tailgate handle strip in black high-glass, 15 inch light –alloy wheels, and a chrome-plated tailpipe trim. But our favourite feature ten years on? We discovered an super-easy to reach max air-con blast button right next

to the left of the steering wheel- and that’s definitely a necessity on those hot Singapore afternoon’s where you’ve parked outdoors! On the other hand, you could just lower that top within 20 seconds and let the wind in your hair do the cooling! Last, but certainly not least, Mini’s offering a lot more heritage elements to the Mini, with the Union Jack woven into the fabric of the roof, as well as optional LED turn indicators with the same design as well!

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NUTRITION

THE MEN’S HEALTH PLAN FOR SMARTER EATING

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 NEEDED.

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BY PAU L K I TA | P H O T O G R A P H S BY M I K E G A R T E N | F O O D S T Y L I N G BY C H R I S T I N E A L B A N O

It’s no coincidence that 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 will wear slightly betterfitting pants at your funeral, you rationalize.) In a 2018 survey by the International Food Information Council Foundation, 36 percent 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. “One of the main questions I get from clients now is ‘Which diet is best for me?’ says Men’s Health nutrition advisor Chris Mohr, Ph.D., R.D. “It used to be ‘Is going on a diet a good idea?’ ” You’d think that with the increased exposure of fad diets, at least one would stick. But in 2017, Australian researchers reviewed 25 weight-loss programs and found that they “frequently fail to produce modest but clinically meaningful weight loss, with high rates of attrition.” Translation: Diets often backfire after a few months. Look, the best diet isn’t sexy. It doesn’t have celebrity endorsements. There’s no marketing strategy. The best diet is one that is based on the inclusion of healthful foods—not the 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’s that plan.

START HERE: COUNT THE CALORIES THAT MATTER IT’S MORE complicated than calories in versus calories out. You should be thinking about total calories, yes, but also about the quality and makeup of those calories. Think about which foods give you the most nutrientrich bang for your calorie buck. Drink 100 calories’ worth of soda and you miss the nutrients of 100 calories from a banana. Eat foods that have the most protein and fibre for the fewest calories and added sugars.

THE

DAILY

BREAKDOWN

Though it can depend on how much you weigh and how often you work out, 2,600 calories is a good target to hit every day, our experts say.*

THE GENERAL BREAKDOWN OF THOSE CALORIES: F AT

C A R B O H Y D R AT E S

FISH, NUTS, ETC.

E S P E C I A L LY THOSE HIGH IN FIBER

30%

40%

PROTEIN

30% A N I M A LA N D PLANTBASED

*Don’t go crazy counting. This is a guide, not a rule.

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RU LE

NUTRITION

1 PROTEIN PARAMOUNT IS

Why It’s Important:

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 80kg guy who wants to maintain his current weight would need 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’s the best high-protein snack?

A: A shake. Not only do most “high-protein” bars, cookies, 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. —BRIAN ST. PIERRE, R.D., MH nutrition advisor

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WHAT MAKES A PERFECT PROTEIN POWDER? 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 150 OR FEWER CALORIES FOR EVERY 25 GRAMS OF PROTEIN. Otherwise it’s a high-calorie milkshake. IT’S “NSF CERTIFIED FOR SPORT” OR “INFORMEDCHOICE CERTIFIED.” So it contains what it says it contains.

GRAMS OF PROTEIN IN ONE WHOLE LARGE EGG. YOU’RE EATING THEM WHOLE, RIGHT?

Seven Unsung Protein Sources Many guys 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 3 ounces

Skinless duck breast is about as lean as chicken breast, and a portion still comes in at under 200 calories. The taste is deeply hearty, savoury, and luscious.

2. Chickpeas

15 grams in 1 cup

They form the base of hummus, and they make a great addition to soups, chillies, salads, and curi B ries. Bonus: Ch Chickpeas are loaded with gut-filling fibre. One cup has a whopping 13 grams.

3. Scallops

17 grams in 3 ounces

Plump, meaty, and satisfying, these molluscs taste best seared over medium-high heat on each side till i and d th crispy then plunked into butternut-squash soup or atop risotto.

4. Edamame 4

9 grams in ½ cup

They’re technically soybeans, and beyond being a Th greatt go go-tto to sushi-bar sush appetizer, 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 3 ounces

This cheese tends to have fewer calories than aged cheeses, which gives you permission to stack a caprese salad (but maybe not eat an entire ball).

Prop styling: Kaitlyn DuRoss Walker

GET COOKING

SEARED DUCK BREAST

6. Mussels 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 176°C oven until a thermometer inserted into the thickest part registers 51°C for medium rare. Serve with roasted Brussels sprouts and mashed sweet potatoes. Feeds 1

18 grams in 3 ounces

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.

7. Tempeh

17 grams in ½ cup

You’ll usually find this fermented soybean product (tastes savoury, not stinky) in the fridge section of a good grocery. Crumble and stir-fry it.

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RU LE

NUTRITION

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. How Much to Eat:

AIM FOR SIX THUMB-SIZED PORTIONS DAILY.

And get your fats from high-quality proteins (oily fish, grass-fed 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). HOW

100 TO 120 THE NUMBER OF CALORIES IN ONE TABLESPOON OF COOKING FAT. BUTTER, CANOLA OIL, BACON FAT, OLIVE OIL, SESAME OIL—DOESN’T MATTER WHICH.

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FAT F U N C T I O N S

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

1 Question, 1 Answer

Q: What the heck are EPA/DHA fatty acids? 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 coldwater 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. —CHRIS MOHR, PH.D., R.D.

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 taco. W HAT YO U ’LL N E E D : 2 Tbsp rice vinegar ¼ tsp sugar 1½ cups sushi rice, rinsed well 2 skinless centercut 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 Soy 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 soy sauce and wasabi. Feeds 5

Four Unsung Nuts and Seeds for Men

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 fiber, and a payload of healthy fats.

2. Hemp Seeds

They’re also known as hemp “hearts,” and they carry a faintly roasted flavor. 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 fiber, too.

4. Macadamia Nuts These stout bulbs taste terrific roasted, crushed, and stirred into oatmeal or yogurt loaded with fruit.

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RU LE

NUTRITION

R E T H I N K YO U R

CARBOHYDRATES

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. 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

FA M I LY TR E E

Diets that exclude carbohydrates on a blanket basis are tricky things, because the “carb” label includes so many foods and nutrients. 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.

FIBER

S TA R C H

G E N E R A L LY N O T 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.

It’s how plants store glucose. Potatoes are high in starch.

INSOLUBLE FIBER

It won’t dissolve in water. Wheat bran has it.

SOLUBLE FIBER

It attracts water, slowing the absorption of sugar.

1 Question, 1 Answer SUGAR

There are many types, and not all are bad.

GLUCOSE Insulinshuttlesittoyour cellsforfuel.Honeyhasit.

LACTOSE

You’ll find it naturally in milk-based products.

FRUCTOSE

In fruit, it’s paired with fiber and antioxidants.

Q: The sugar in fruit is bad for me too, right? A: No, don’t stop

eating fruit. 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 fiber. —MIKE ROUSSELL, PH.D., MH advisor

ADDED SUGAR

It’s usually excess empty calories.

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SUCROSE

It’s glucose plus fructose. Table sugar is sucrose.

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 even though the average American blows past limits set by the AHA and WHO, consuming more than 3,400 milligrams of sodium a day, some experts say that’s not a problem for healthy men. Limit your consumption of packaged and prepared foods (high sources of sodium) and you’ll be fine.

Pack in 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. Your strategy: Spread out the produce over the course of the day.

Breakfast:

Bowl of Greek yogurt topped with ½ cup blueberries and 1 sliced banana (2 servings)

Midmorning 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)

Midafternoon Snack:

GET COOKING

TEX-MEX QUINOA BOWL

Handful of nuts or seeds and 2 large carrots (2 servings)

1. In a medium pot, cook 1 cup of tricolor 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 queso fresco, thinly sliced radishes, fresh cilantro leaves, hot sauce. Feeds 4

Dinner:

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.

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GROOMING FAST FIXES

Freezing The Battle Of The Bulge WHILE WORKOUTS ARE ALWAYS THE BEST WAY TO LOSE THE SPARE TYRE, SOMETIMES YOU NEED SCIENCE TO GIVE A HELPING HAND. WE TAKE A CLOSER LOOK AT COOL SCULPT WHICH PROMISES JUST THAT.

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dimples on their cheeks, and this happened frequently enough to earn itself a name: popsicle panniculitis. A company called Zeltiq was founded in 2005, and after successfully clearing FDA standards in 2010, Coolsculpt was born, and arrived in Singapore in 2011. So how does it work? We spoke to Dr. Kenneth Thean, the medical director of Ensoul Medical Clinic in Singapore, who shared: “CoolSculpting relies upon a cooling

technology that is patented, and targets fat cells with extremely low temperatures (-13° C), under controlled conditions.” “ Under the controlled conditions of extremely low temperatures, the fat cells in the targeted areas, crystallize and die. They are later removed through the body’s natural waste disposal mechanism,” he added. What’s the point of all that effort? According to Joo Heng, a body specialist at Ensoul

D I G I TA L I M AG I N G AS H R U D D I N S A N I P H OTO 1 2 3 R F

up, melts as much as an extra 400 calories in bed. Pro tip: make sure you stick your head under the faucet, as more brown fat is stored in the back of your neck and shoulders! So logically it makes sense The relationship between cold that scientists and aesthetic science would continue to and fat loss has always been focus on this link, and the well documented. Even an icy birth of Coolsculpt found it’s shower has it’s benefits, with research in PLoS ONE revealing origins with scientists at that a 30-second freeze is all it Harvard, who noticed a strange phenomenon: kids takes to activate your body’s who ate popsicles got brown fat—which, when fired

COOLSCULPT & IF IT WORKS OR NOT: TRIED & TESTED Body Clinic and also a certified CoolSculpting master practitioner, “the procedure results in a significant reduction in the fat layer thickness below the skin surface, leading to a betterproportioned body!” So who are the guys going through it? “Our male clientele are range from a full spectrum of men who are professional to business people, who have a focused problem of gynecomastia (male boobs), or only a double chin, to those with stubborn fat around the abdomen,” says Dr. Thean, adding: “ Even muscular lean men who diet & exercise often, would also want their little abdominal fat even further reduced and their small love handles even smaller for a better defined waistline and more prominent six-pack!” Are there side-effects? One of the pros for Coolsculpt, of course, is that it’s a noninvasive treatment, compared to procedures such as liposuction. There are risks of tingling, minor bruising, and numbness at the targeted areas, but they’re not permanent and generally disappear after a few days, shares Joo Heng. So how old are the folks who give Coolsculpt a try? Surprisingly, as young as 26, to as old as 72, says Dr Thean. Clearly the desire for a flatter stomach has no age barriers!

 So everything began with a consult with Dr Kenneth Thean, who explained the science behind the tech, and what to expect, as well as figured out what the fat reduction areas and goals would be attainable. We then went through a fairly rigorous baseline photography session with Master body specialist Joo Heng, using an aesthetic simulation imaging camera worth $35,000 to get a 3D-imaged video of the targeted areas, as well as other tape, caliper and weight and body fat readings. The areas that were targeted for reduction were my flanks, and upper and lower abdomen, and an appointment was made when my schedule could fit a whole day inthis would take a while! I headed into Ensoul early in the morning at 9am, and spent the day in pretty comfortable environs with applicators placed at the premarked targeted spots for reduction. The experience, as a whole, didn’t hurt that much, though after the cryo treatment cycle

was completed a noninvasive shockwave therapy that uses low-energy acoustic wave pulsations is applied to break up the fat cells. It wasn’t as painful as expected, but not the most pleasant of sensations- but we were told was worth it, to help enhance circulation and simulate lymphatic drainage, increasing the elimination of destroyed fat cells. By the time it all ended, it was close to 6pm, which was practically a full working day, and weekly follow up appointments scheduled for the next 6 weeks for more shockwave treatments and measurements to observe the changes. Pain-wise, the swelling of the areas really blew up over the course of the first week- my gut and stomach muscles felt like I were on permanent painmode after doing too many situps and crunches! It took me a while before getting back to normal exercise, and during that duration I really couldn’t recognize my physique in the mirror because of

the swelling, though of course I had to factor in the number of areas I had the Coolsculpt treatment done at. But after the sixth week when the swelling really started to subside, some results started showing- my flanks were definitely looking more svelte, and by the eighth week the 3D imaging was showing over a litre of volume of fat loss on both sides! The front of my spare tyre though, didn’t seem to have much change- though I was told it would take a few more weeks before the full effects of Coolsculpt would be seen. The final verdict? It certainly does show some results, though when I weigh up what I might have been able to achieve with two to three months of hard dieting and workouts, one does wonder if similar results could be achieved. But if you’re nursing an injury and that’s not possible, Coolsculpt might an option– but of course, you should really still watch that diet. Still, no harm losing some waistline inches at the same time!

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T R A I N E R

5 SPEED HACKS TO GO FASTER

PHOTO 123RF

PT REV YOUR RUN IF YOU WANT TO HIT NEW PERSONAL BESTS, HERE’S SOME TRICKS TO TRY.

66 FITNESS HOW KEVIN SMITH WENT FROM FAT TO FIT IT TOOK ALMOST DYING, BUT THE HOLLYWOOD LEGEND KNUCKLED DOWN AND CHANGED HIS LIFE, POSSIBLY SAVING IT. HERE’S HOW. 58 MUSCLE BUILD THAT BACK 8 WORKOUT MOVES THAT WILL HELP YOU SCULPT YOUR BACK MUSCLES. 62 FIT GIRL ON INSTAGRAM THIS PERSONAL TRAINER IS NOW… AVAILABLE MEET OUR FAVOURITE PT TRAINER, WHO’S RECENTLY GONE THE FREELANCE ROUTE. 60 MUSCLE THE V-UP & PRESS MASTER THIS MOVE TO CHISEL YOUR ABS, AMONGST OTHER BENEFITS.

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MUSCLE

PULL DOWN, PULL-UP, AND ROW YOUR WAY TO BUILDING A MASSIVE BACK. NOPE, DUDES AREN’T ALWAYS BEST, ESPECIALLY IF YOU WANT SOME WOMEN WISDOM WHILE DOING YOUR REPS. AND THE BEST THING ABOUT PERSONAL TRAINER CHERYL LOH IS SHE’S AVAILABLE… TO WHIP YOU INTO SHAPE.

M E N S H E A L T H . C O M . S G // J U L Y / A U G U S T 1 9

PHOTOS 123RF

T E X T D AV I D O T E Y, C . S . C . S .

When you think of the glamour body parts to train in the gym, you often think first of the so-called “mirror muscles.” These are the muscles that every guy loves to train, and the ones that you can always see easily—chest, arms, abs, and shoulders. But if you really want to that perfect superhero physique, you have to build a ripped and chiselled back, too. Specifically, you have to hit your lats, the wide, fan-shaped muscles that loom large along your back. The perfect physique doesn’t really come together without a muscular back that tapers in width from shoulders to waist. And that taper is really a product of lat development. Training your lats, however,

feels boring to some and daunting to others, because sometimes, we think of pull-ups as our only option. But there are a host of exercises that can get the job done. Make sure you’re hitting 2 or 3 of these moves at least once a week to round out your physique. DEADLIFTS The classic barbell deadlift is often thought of as a hamstring and glute developer, but it’ll smoke your lats too. Think about it: Whether you’re lifting or lowering that barbell with a heavy weight, it’s hanging from your arms, and your back muscles have to pull. Don’t underrate this move as a foundation of a solid back. How to: Load a barbell with weight on the ground and stand close to it, so it nearly touches your shins. Grasp it with an overhand, slightlywider-than-shoulder-width grip. With feet shoulder-width apart and arms just outside of the legs, push the hips back as far as possible then bend the knee far enough to reach the bar. From the bottom position with a tall spine, pull the bar from the ground by standing tall and pulling the hips back to your standing position. Throughout the movement, it’s important to maintain a strong posture. Descend down controlling the bar back down to the ground. BARBELL ROW Fixed moves with both arms can maximize the amount of weight that can move. This move is a staple in most bodybuilders, athletes, and probably your routine by this point. How to: Stand next to a loaded barbell set on the ground. Bend your knees

on a box or bench for balance. This is the start. Pull the dumbbell back to just above your belly button, then slowly return it back to the start.

slightly and hinge forward so your torso is slightly higher than parallel to the ground, then grab the barbell using an overhand, shoulder-width grip. Look down, not forward. Tighten your core. Hinge upwards, raising your torso to a 45-degree angle with the ground and lifting the barbell. This is the starting position. Keeping your core tight and your shoulder blades squeezed, bend your elbows and pull the barbell to your lower chest. Aim to keep your elbows at a 45-degree angle relative to your torso as you do this, and try to touch the bar to your ribcage. Lower to the start with control. That’s 1 rep. DUMBBELL ROW This is one of the first variations novice lifters learn. You simply hinge forward, place one arm on a bench or rack for balance, and grasp a dumbbell in the other arm. Keep your torso steady as you bend your elbow and use your back muscles to

SOMETIMES, WE THINK OF PULL-UPS AS OUR ONLY OPTION. BUT THERE ARE A HOST OF EXERCISES THAT CAN GET THE JOB DONE.

pull the dumbbell up toward your ribcage. Dumbbell rows involve a host of back muscles, but if you want to focus on your lats here, aim to get a good stretch at the bottom of the motion. How to: Start standing, holding a single dumbbell in your right hand. Now hinge forward until your torso is nearly parallel with the ground. Keep your core tight and your feet shoulder-width apart as you do this. Place your left hand

PULL-UPS AND CHIN-UPS The pull-up and the chin-up are well-known moves, and staples for lat development. Both moves are simple: You hang from a bar, with an overhand grip (pull-ups) or an underhand grip (chin-ups), and pull your chest to the bar. To really hit your lats, avoid the so-called “kip,” a CrossFit idea that has you explosively swinging your hips to create momentum that drives your chest to the bar. Work up to 3 sets of 10. How to: Hang from a pull-up bar with an overhand (pull-up) or underhand (chin-up) grip, hands about shoulderwidth apart. Keeping your core tight, bend at the elbows and shoulders and pull your chest to the bar. Pause, then lower with control. LAT PULLDOWNS The lat pulldown is a cousin of pull-ups and chin-ups, and it definitely seems similar. But we’re giving it its own spot here because of how it lets you focus in on your lats. Freed of grip concerns and the need to manage your lower body perfectly, you can really focus in on your lats and finish off every rep with a good squeeze. How to: Sit in a lat pulldown station and grab the bar above with a grip slightly wider than shoulder-width. Tighten your core and keep your torso upright. Pull the bar down toward your chest, bending at your elbows and squeezing your shoulder blades. Slowly return the bar to the top of the station.

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MUSCLE

THE V-UP AND PRESS # TRY TH I S N OW

STA RT HER E

MASTER THIS MOVE AND YOU’LL STRENGTHEN YOUR LOWER BACK, DEFINE YOUR SHOULDERS, AND CHISEL OUT YOUR ABS ALL AT ONCE.

Sit on the floor, your knees slightly bent, holding a kettlebell at your right shoulder. Hold your left arm out to the side to steady yourself when the hard part kicks in (and it’s coming).

Six-p pack abs der Bould shoulders ect Perfe ure postu

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FORM A FLYING V

Balancing on your glutes, lean your torso back and raise your feet off the ground, extending your legs up and out in front of you slowly and with control. Find your balance— this is the starting position.

TUCK YOUR KNEES

Hold your core tight to avoid wobbling, then contract your abs and breathe in, crunching your knees to your chest. Exhale and rey verse the move.

PRESS TO IMPRESS

WHAT YOU’LL GAIN:

Slowly press the kettlebell overhead. Pause, then lower it slowly. Rebalance before the next rep. Do 10 reps, then switch the kettlebell to your left hand.

P H I L I P H AY N E S. ST Y L I N G : A B E N A O F E I. G RO O M I N G : N ATAC H A S C H M I T T. M O D E L : C H R I STO P H E R W H I T LOW/A N D I P E T E R S M O D E LS.

You’ve done plenty of exercises that can help you earn six-pack abs. But have you ever done a move that carves out your core and helps you sculpt your shoulders, too? Get ready to learn one. The V-up and press does more than build muscle in all the right places. It’ll also protect you from injuries and insulate you against lower-back and hip issues while tightening and improving your posture. Is there anything this move can’t do? “The exercise forces you to engage your obliques, the muscles that run from your hips to your rib cage,” says Los Angeles–based trainer Ben Bruno, an MH training advisor. The key, he says, is to keep a steady torso. That’s a lot harder than it looks when you’re pressing a kettlebell, challenging both shoulder strength and stability. But who said building muscle was easy? Do 3 sets of 10 reps per side twice a week.

SIT COMFORTABLY

DAILY UPDATES! NEWS BITES! STORIES GALORE! HOT PROMOS! COOL BLOGS!

BE THE TORQUE TEAMâ&#x20AC;&#x2122;S CO-DRIVER ON THE ROAD AND ONLINE AT WWW.TORQUE.COM.SG

FIT TEST GIRL ON INSTAGRAM

STYLING SHEH BIKINI BILLABONG

MAKEUP BENO LIM USING COVERFX

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A R T D I R E C T I O N J A S O N TA N

H A IR KC CHUA , W S A LOON USING DAV INES

Some background about Cheryl- she’s got almost a decade of coaching experience in the fitness industry. Cheryl’s expertise lies in functional training – mobility & flexibility work, movement work – and skill-related components of fitness that helps improve the quality of life and enhance sports performance. Cheryl is also the first female Singaporean to compete in the world-renowned Ninja Warrior obstacle course competition held in Guangzhou, China, 2015 and is also proficient jump rope athlete who has competed in

PHOTOGRAPHY CHARLES CHUA

NOPE, DUDES AREN’T ALWAYS BEST, ESPECIALLY IF YOU WANT SOME WOMEN WISDOM WHILE DOING YOUR REPS. AND THE BEST THING ABOUT PERSONAL TRAINER CHERYL LOH IS SHE’S AVAILABLE… TO WHIP YOU INTO SHAPE.

T E X T K E LV I N TA N

MEET OUR FAVOURITE FEMALE PT TRAINER

several international jump rope competitions from including the Junior Olympic Games in 2008. Read on to learn more about this issue’s Fit Girl On Instagram, and why she’s our favourite female PT Trainer. CHERYL ON FITNESS When did you start your fitness lifestyle? I began training competitive Jump Rope in 2006, actively participated in local and international competitions. I wanted to improve my sports performance, and started reading up a lot on how to improve stamina, endurance, jump power, agility, speed, etc. That got me very interested in fitness and conditioning exercises, and have been keeping myself active since then. What are your personal fitness goals, and how do you work to get there? My goal is to strike a balance between proportionate physique and living life to the fullest. There are certain period of time when I work to lean up, and other times work to

maintain. A simple formula - I just make sure my calorie input & output are according to whichever fitness goal I’m working towards. How do you manage your diet Intermittent fasting (not that strict on the hours because my work gets me up early in the day and only ends late at night, but basically skipping breakfast), and I try to keep my sugar intake (including carbs) low, meet my daily protein intake (about 105g), and making sure fibre is in, take multivitamins, magnesium (to balance out water in the body). I do indulge in daily Barebells protein bars whenever I feel like snacking - to satisfy my sweettooth cravings without having to indulge in lava cake or cookies. What advice do you have for guys looking to start fitness regimes First step is always the toughest, and that is knowing what you want, and planning how you want to work towards your goal(s). You’ll already be halfway there if you know what you want. Then, mark out on

your calendar the days you are going to work out, and stick to the plan for at least 3 months. Consistency is key. CHERYL ON TRAINERS BEING THE NEW BARTENDERS Do you find that people tell their trainers stuff and pour their issues out? How do you feel about that? You can say that. I always believed personal training isn’t just about counting reps, it’s building a fitness program based on my understanding of every individual’s needs, lifestyle habits, preferences, as well as building a relationship and trust with my clients. I would prefer to describe it as “personal trainers are the new psychologist/doctor”, where clients could tell them the most confidential things/issues, and trust that their personal trainer is professional enough to keep all their information confidential, just like doctors, psychologists, etc. Does it help in building a relationship with your clients? For sure. Does it ever feel weird for

you? What’s the weirdest thing you’ve ever had shared (no names!) Not weird at all, unless any male client(s) cross their lines. Love sharing a connection with all my clients alike. Weirdest thing I’ve ever talked about during a PT session? A female client asking which exercises are able to improve performance in bed. And you can imagine the discussion and explanations that followed! Being fit and sex: is it really better when you’re both fitter? Or does DOMs get in the way sometimes? Being fit is definitely better when it comes to sex. As a trainer, I often mention the importance of body control, body awareness, coordination, strength, stamina, mobility, flexibility. Imagine having all of that on the higher-end.... in bed. It’s a fact! And for the record, DOMs don’t usually get in the way as they go away with increased blood circulation and adrenaline.... Looking for a great freelance trainer? You can find Cheryl at: www.instagram.com/cherylfit_sg

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NUTRITION

REBOOT YOUR METABOLISM

IF YOUR BODY IS A MACHINE, THEN YOUR METABOLISM IS ITS OS: IT TAKES WHATEVER YOU INPUT (FOOD) AND RUNS IT THROUGH A PROCESS SO THAT YOU CAN FUNCTION. DOWNLOAD A BUNCH OF JUNK AND IT RUNS POORLY. UPGRADE YOUR DIET AND EXERCISE AND YOU’RE RUNNING AT THE HIGHEST EFFICIENCY.

Perr an Italian study blished in PLOS One, pub par ticipants who ate the bulk of their calories at dinner were twice as likely to be b obese as those who ate their larger meals earlier in the day. The scientists speculate that this style of eating may sync naturally with up more m cadian rhythms, which circ ntribute to metabolic con function.

TEA UP

Along with coffee, tea is a rich source of antioxidants. One study published in the Journal of Research in Medical Sciences found that people with type 2 diabetes who drank four cups of green tea daily lost more weight and reduced their blood pressure more than those who drank no tea. The scientists think catechins, antioxidants inherent in green tea, may increase metabolism.

Morning

The meal may inactivate genes involved in fat metabolism and encourage the body to burn more carbs during a workout later in the day, found a 2018 study by the University of Bath. Breakfast also raises your resting metabolic rate more than eating the same foods at dinnertime, according to a separate study by l Italian scientists.

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Afternoon f

DRINK A LITTLE WATER — A LOT

Athletes on high-proteindietsmayshow signsofmetabolism-stallingdehydration.Sodrinku up:Morewatermay helpyourbodybreak down fats more efficiently, eadingtoweightloss,found areviewofanimalstudiesinFrontiersin Nutrition.Anddrink from a smaller cup— the walk to the fountain will boost your workday activity.

GET SPICY

Tryseasoningyourmorningoatmealorshakewith cinnamon.The spicemayy helpactivatethermogenesis(theproductionofheat by metabolism),found a2017test-tubestudyin Metabolism.It’sgreat on a peanut-butter-and-banana sandwich on toasted whole wheat, too.

G E T T Y I M AG E S ( 1 , 2 , 4 , 7, 8, 1 0, 1 1 ) . E V E R E T T C O L L E CT I O N ( 3 ) . B E N G O L D ST E I N /ST U D I O D ( 5 ) . FOX ( 6 ) . KO B A L /R E X /S H U T T E R STO C K ( 9 ) .

EAT BREAKFAST

EAT DINNER AT LUNCH

ENTER BURST MODE

Italian scientists found that high-intensity interval resistance training (HIRT) increased the number of calories participants burned afterward when compared with traditional resistance training. Try this workout from the study: 6 reps, 20 seconds rest, 2 or 3 reps, 20 seconds rest, 2 or 3 reps. Do 3 exercises inutes and 30 seconds of rest in cises total with 2 minutes betwee en sets for a total of 8 sets.

GO BACK TO IODIZED SALT

IMPOSE A CURFEW

Even if you’ve implemented all the tips on these pages thus far, sleeping poorly may undo your hard work. Numerous studies have shown that losing sleep can alter glucose metabolism and regulatory hormones, both of which are vital for a properly functioning metabolism.

Sea salt does not usually contain iodine, a nutrient essential for helping your thyroid y keep py your metabolism functioning well. Aim for 150 micrograms of iodine daily. That’s about ½ teaspoon of iodized salt, but you can also find iodine in fish, dairy, fruits, and vegetables.

Workout k t

DON’T HAVE ACCIDENTAL BRUNCH

Menwhoatelargermealsless frequentlythroughouttheday hadbetterappetitecontrolanda higher resting metabolic rate than thosewhoatethesamenumber ofcaloriesbutspreadoutduring the day, reported a PLOS One study by Dutch scientists. Look for selflimiting snacks like one piece of fruit (apple, pear) instead of large bags or tubs, which often lead to overeating.

Evening E i

Night Ni ht

SPIN YOUR WHEELS (NOT METAPHORICALLY)

A2018UniversityofCopenhagenstudy comparingcyclistswithliftersfound thatthebikeridershadhigherlevels of the metabolism-boosting hormone FGF21aftertraining.Capoffyourregular workoutsessiononanAirBike workoutsessiononanAirBike.

STRENG STRENGTHEN YOUR BONES

A 2017 study by Canadian scientists found that people who had more of the bone hormone osteocalcin in their bloodstream had a greater ability to metabolize sugar and fat. Foods that may raise that hormone: broccoli, onions, salmon, and olive oil.

PUT YOUR PHONE TO BED, TOO After-dark Instagram scrolling doesn’t just disrupt your sleep; it may also make you fat. The blue light your devices emit can increase insulin resistance, making it more d fficult for your body to clear glucose from your bloodstream, found a Northwestern University study.

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WEIGHT LOSS

B Y A L E X B H AT TA C H A R J I | G R O O M I N G : E M I LY C H R I S T I S O N , P R O P S : C A R L D O V E AT A R T D E PA R T M E N T

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THE MOST DISGUSTING, WEIRD, AND TOTALLY INSPIRING STORY YOU’LL EVER READ ABOUT WEIGHT LOSS After a heart attack, Kevin Smith changed the way he eats and exercises. He’s about 22 kg 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 actordirector-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 36 kg— and culminated when his heart stopped beating on February 25, 2018, between stand-up sets at the Alex Theatre in Glendale, California.

He suffered an acute myocardial infarction—to be precise, a 100 percent 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 room at Adventist Health Glendale with only a 20 percent chance of survival as

AFTER 25 YEARS OF TRIAL AND NEAR-FATAL ERROR, GOING VEGAN WAS THE EASIEST WAY HE FOUND TO BE HEALTHY.

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, ‘F**k! The last movie I will have made was Yoga Hosers. G*ddammit, I need to go out on something else!’ ” After his heart attack, Smith tried an all-potato diet and then graduated to a broader plant-based plan similar to the one his daughter follows. After 25 years of trial and near-fatal error, going vegan was the easiest way he found

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WEIGHT LOSS

to be healthy. “Nobody wants to hear that,” he says, “and I don’t blame them. I don’t care how you prepare them; vegetables suck compared to a piece of cake or a steak. But I think of it this way: I know what that stuff tastes like. And it’s not going anywhere.” His brush with mortality has given Smith a new perspective: “I ate the way I wanted to for 47 years; I will try the way I’m supposed to for one year and see what happens.” It’s working: He hit his goal of losing 22 kg in six months, and he’s keeping it off. (He’s now at 90 kg) Every day, he has a session with his personal trainer (Shecky, a miniature dachshund) and meals prepared by a team of chefs (whoever is holding a spatula at his local Veggie Grill). His routine is a smack-inthe-head reminder that simple can suffice. He takes Shecky on an hour-long walk each day—“Actually, she takes me,” he says. “She drags me”— to the top of Runyon Canyon, near his home in the Hollywood Hills. He sticks to his vegan and low-sugar diet and practices portion control, scanning labels using the WW app. (He recently became an ambassador for the program formerly known as Weight Watchers.) To quash bad cholesterol and inflammation, he takes Lipitor. A year after his widowmaker, Smith is able to see what he’s gained. For starters, energy. “Tons more,” he says. “Never tired. Always ready to go.” This has fuelled a creative resurgence. After years of false starts, he’s in

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preproduction on Jay and Silent Bob Reboot, reprising the role he played in his first film, Clerks. Smith’s psyche has shed some weight as well. “When shit would go wrong in my life, and shit invariably does—it’s life—back in the day it was like, ‘Yoga Hosers tanked, and I’m heavy.’ It was always one more thing.” Today he’s able to blunt the effects of adversity. “Now I’m like, ‘Well, at least you’re in better shape.’ I’ll put it through the ultimate prism, which is ‘B***h, you’re supposed to be dead! All of this is gravy!’ ” That outlook has made it easy for him to grind out a routine of Groundhog Day–like repetition. “I’m like the Norm of Veggie Grill,” he says. He thrives on the monotony. He always orders the same meal, Mondo Nachos and a Beyond Burger, for which Smith, ever mindful of WW points, will bring his own pita flatbread. Not having to think about what he’ll be eating means not thinking about what else he could be eating. “I hate to compare it, but remember homeboy who went to Subway and ate the same thing?” he asks, referring to Jared Fogle, since convicted of sex crimes. “The idea of one meal all the time puts me in the zone. I’m not bored. It works.” Inevitably, the demands of his work—including comedy, directing, and hosting a slew of podcasts—will take Smith out of range of his go-to chain, in which case he’ll hunt for local vegan restaurants or default to Mediterranean fare (hummus, falafel) or Mexican rice and beans. “I’m a big beans guy,” he says, adding

that they count as zero of his daily quota of 25 WW points (calculated using a food’s protein, sugar, saturated fat, and calories). As Smith looks forward, the only thing he fears is losing fear itself. “The idea is to always be scared,” he says. “Once I’m not scared anymore, I’m scared, you know?” In a sense, that should be easy, since he lives under the spectre of a heart attack that came without warning: no chest pain, no numbness in his arm—just nausea and shortness of breath. And yet his quick recovery could breed complacency. One thing that has required adjustments is sex with his wife, Jennifer Schwalbach Smith. “Our sex life was always very healthy,” he says. “But at

“THE IDEA IS TO ALWAYS BE SCARED,” HE SAYS. “ONCE I’M NOT SCARED ANYMORE, I’M SCARED, YOU KNOW?” IN A SENSE, THAT SHOULD BE EASY, SINCE HE LIVES UNDER THE SPECTRE OF A HEART ATTACK THAT CAME WITHOUT WARNING.

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 6:00 a.m., one of those is cannabis. He was able to give up a twopack-a-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 f***ing T-shirt!’ ” Smith is willing to work hard and keep evolving. When he finishes filming the 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.’ ”

GEAR RUNNING SIDEKICKS

SCIENTIFIC PRECISION Footwear has recevied some serious upgrades throughout the years. Plenty of R&D and tech goes into what we put on our feet nowadays, and these are some of the most advanced pairs you can get. 1

ADIDAS

ALPHAEDGE 4D $450, available online and at Suntec, Marina Bay Sands, ION Orchard and VivoCity stores.

The future is now. The Adidas Alphaedge 4D features a sportinspired geometric lattice structure, that provides stability, support and is precisely tuned to offer support and cushioning. It’s printed with light and oxygen using Carbon Digital Light SynthesisTM (DLSTM) technology, and its structure will absorb pressure form any angle and give you a performance boost when you need it. Joined by their signature Primeknit upper and Continental outsole for impressive traction, you’ll be getting a winning combination with these.

NEW BALANCE FRESH FOAM LAZR V2 HYPOKNIT

$159, Available at New Balance stores island wide.

Foam and knit are a winning combination, and the New Balance Fresh Foam Lazr V2 HypoKnit is another pair of runners you can add to your arsenal of running tools. With Fresh Foam, an innovative midsole created from a single piece of foam that provides a plush, more natural ride, together with a dynamic HypoKnit upper that provides a snug fit, get ready for heightened comfort when you slip these on.

ASICS

GEL-KAYANO 26 $259, available at Plaza Singapura, Suntec City, VivoCity and NEX Asics stores.

The Asics GelKayano has been synonymous with great stability and comfort over the years, and their latest iteration promises to be even better than before. Featuring an improved shear deformation design which provides a more comfortable ride over any distance, plus METACLUTCHTM technology that improves the model’s heel holding, your run will be smoother and more comfortable than ever.

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REV YOUR RUN

GOTTA GO FAST

There’s running. And then there’s sprinting. And no, they’re not the same thing. Ebenezer Samuel, C.S.C.S. explains why.

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HOW TO HONE A SPRINTER’S STRIDE A sprint stride isn’t just one foot in front of the other, like your normal running stride. It’s a far more nuanced motion than that, one designed to get all your momentum going in one direction as quickly as possible, with as little wasted motion as possible. To build that stride, you need to make adjustments to the casual way you might take a normal morning run. These drills, which I learned over the years and reinforced with Woods in January, can help get you there.

PHOTO 123RF

you’ve been running for several years already. I’ve trained frequently to work on my sprint technique over the years, most recently this past January, when I worked out weekly with Nike trainer Jess Woods, focusing on getting faster. It’s the kind of training that impacts all my running workouts, equipping me to sprint better, and also leaving my legs more explosive and well-conditioned for longdistance work, too. You get it now: Learning to sprint can make you a better all-around runner. But unlike the basics of running, sprinting isn’t natural, especially not if you’ve spent your life doing a desk job. To actively run fast, you have to do more than run; you have to think about perfecting your running mechanics.

TEXT EBENEZER SAMUEL, C.S.C.S.

When you think “running,” you very likely think of running a 5K or 10K, or at the start of your morning. It’s about putting one foot in front of the other for several kilometres, a workout that’ll leave you dripping in sweat and leave your lower body thrashed. Sprinting, however, in its purest sense, is about getting to your top speed, something you can only hold for a matter of seconds. It’s about truly accelerating your body and owning every phase of your stride, about going all-out. It’s not easy, either, and just a few seconds of true sprint can leave you gassed. But learning this art can make all your distance running workouts even faster and better. You’ll see yourself setting new personal records in those 5Ks and 10Ks, and you’ll have a new option for a quick calorieburning session, too. Sprinting pushes your body to light up different muscle fibres, activating fast-twitch fibres in addition to the traditional slow-twitch fibres that drive endurance activity. One March 2018 study found that just six sessions of sprint training could improve your running performance, even if

INVOLVE YOUR ARMS Distance runners don’t always move their arms much when they run. There’s a reason for that: Maintaining a quiet upper body can help conserve energy. But a sprint isn’t about energy conservation; it’s about getting where you need to as quickly as possible. And involving your arms can help you build speed. So learn to pump your arms hard and aggressively when you aim to pick up speed by sprinting. Doing this will fuel a more aggressive leg stride, too, because your upper and lower body are more interconnected than you may think. The key is how you pump your arms. Don’t

run with your arms crossing your body; do everything to keep your each arm pumping straight forward in the direction you’re trying to go. And try to pump them quickly. One way to work on: Sit on the ground, legs straight out in front of you, core tight. Without moving your legs, pump your arms as quickly and powerfully as possible, so hard that your butt starts to come off the ground and you almost begin to

move forward. Do this for 30 seconds on, 30 seconds off, for 5 minutes every few days to reinforce arm-sprinting efficiency. ATTACK THE GROUND If you’re a quiet runner who tends to ﬂoat off the ground, you’re going to want to change that to really build speed. Sprinting requires you to attack the ground with every step. First off, you want to make sure every step counts. When you’re running a long distance, you can waste a step here or there, maybe not go max-effort in a few moments. But when you sprint, you want to pound the ground with your foot at every moment. As Woods would tell me, you want to “be loud and

UNLIKE THE BASICS OF RUNNING, SPRINTING ISN’T NATURAL, ESPECIALLY NOT IF YOU’VE SPENT YOUR LIFE DOING A DESK JOB.

noisy.” Try to hit the ground hard on every step. That’s not just for dramatic effect. Your calf functions much like a spring when you sprint, absorbing then exploding back with that same energy in something called the “stretchshortening cycle.” If you don’t pound the ground, you aren’t loading the spring quite as much. So run loud when you want to sprint, really attacking the ground. You can work on this during your basic sprint drills. If you’ve ever done high-knees, think about doing those highknees but being impactful with each stride. DRIVE YOUR KNEES HIGH Knee drive is critical when you sprint. The higher you can drive your knee relative to your hips, without rolling your pelvis completely forward, the longer you’ll be able to make each stride. And 10 quick, long steps will beat 10 quick steps that simply don’t cover as much ground. To train that knee drive, work on high-knee drills. Aim to do three 30-second bursts of high knees before every sprint or running workout. LEARN TO DORSIFLEX As you work on your knee drive, also think about dorsiflexing the foot you’re raising. What does it mean to dorsiflex? It means you’re using your shin muscles to flex your foot upwards. When this happens, it’ll help drive your front calf forwards more aggressively (and help you attack the ground, too.) FOCUS ON CORE Your core is critical to your ability to sprint. A strong core will let

your arm pumps drive your legs more naturally, and it’ll also put you in a better physical position to sprint. You want to form a straight line from head through to toe of your straightened leg on every stride, creating a strong position from which to drive. That will happen best with a strong core. Hone your sprinting technique, and you’ll ready your body for another kind of running workout: The sprint workout. Sprint workouts have you running all-out for just a few seconds, then dialling it back to recover. They’re also among the truest high-intensity interval training there is, meaning they’ll incinerate plenty of calories as they build muscle, heart capacity, and endurance, too. Give these two sample sprint workouts a try: THE FOOTBALL FIELD FRENZY Warm up with a quick 10-minute jog. Then set up on one side of the football ﬁeld. Run 10 yards as hard as you can, focusing on keeping all your momentum going forward. Walk back to the starting line and repeat. Then run 20 yards. Walk back to the starting line and repeat. Repeat this process all the way up to 50 yards, then rest for 4 minutes. Do this twice. TIMED ROAD RACE You can do this one anywhere you want to run. Jog for 10 minutes along your favourite running path to warm up. Instantly start running as hard as you can for 20 seconds, then back off to a 1-minute jog. Repeat this process 4 times, then jog for 5 minutes. Repeat the 20-seconds-hard, 1-minute-ofjogging pattern one more time.

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GEAR AND GADGE TS THAT GIVES YOU THE EDGE

THE BEST RIDE /RUN OF YOUR LIFE GET THIS: ASICS METARIDE

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want to achieve their full potential. THE BEST PART: The key to creating the most efficient run possible was the discovery of new revolutionary Guidesole technology; a precision-shaped curved sole that works by shifting the body weight forward and propelling runners

T E X T K E LV I N TA N

READY FOR: Runners who want to get more energy efficient. Running shoes haven’t changed much over the decades- sure, once in a while we get new materials and new designs, but more often than not the trends revert back to

new normal. But in recent months Asics have popped up with something just as revolutionary as Adidas’ with their Ultraboost sole, or Nike with their Vaporfly 4%. Meet their Metaride, an entirely new concept in run efficiency, designed to help make running longer distances easier. Developed over two years by a team of scientists and designers at the ASICS Institute of Sport Science (ISS) in Kobe, Japan, METARIDE™ is precision engineered to minimize movement in the area where most energy is expended; the ankle joint. Scientifically proven to offer a total reduction of energy loss at the ankle joint by almost one fifth, the difference could be seismic for long distance runners who

on to give the feeling of effortless motion. The result? An energy-saving shoe that provides a new running sensation with the potential to significantly improve performance and protection to help runners of every level keep going longer than they thought possible. What we liked best about Guidesole? Itâ&#x20AC;&#x2122;s distinctive looking as heck, with a highly curved shape of the mid and outsole thatâ&#x20AC;&#x2122;s banana-like in shape. We got so many other runners asking us about this shoe and whether it helped, and it did! We felt our centre of balance shift forward just walking around, and it also helped open our stride more during runs. Eliud Kipchoge, watch out! COST: $399. Available in limited quantities at selected ASICS stores and asics.com

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G EA R A ND GA A DGE TS T HAT T GIVES YOU T THE EDGE

WHEN STAR WARS AND MUSIC COLLIDE GET THIS: PLAYSTATION VR BEAT SABER PACK

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D FOR: FOR Those F Th h lloved d READY who playing para-para in the arcade, as well as Star Wars lovers. So, some background- Beat Saber is a virtual reality rhythm game, where your goal is to slash the beats which fit perfectly into precisely handcrafted music. Every beat indicates which saber you need to use and also the direction you need to match, and all the music is composed to perfectly fit the hand made levels. Think of VR spin class, but with your arms and virtual lightsabers.

Not a bad way to burn calories! THE BEST PART: We’ll, you’ll need a VR setup to play this, and Playstation’s got a cost-effective and quality bundle recently released! It includes a PS VR Headset, a PlayStation® Camera, two PlayStation®Move Motion Controllers, and the PS VR title, Beat Saber (Digital). COST: $449. This is a pretty good deal. Now, if they could just put Star Wars backdrops like the Death Star in the game…

THE NEXT GEN FOOTBALL BOOT JUST GOT NEXT GEN-ED GET THIS: ADIDAS NEMEZIZ 19.1 FG READY FOR: Weekend football warriors who want the

latest in boots. When the Nemeziz first launched two years back, it was a mishmash of medical bandages wrapped around Primeknit and a collar that looked flimsy.. but after we wore it we fell in love. It was always a perfect fit without laces, consistently delivering comfort, especially for the wide-footed amongst us who can’t slip into Cristiano Ronaldo’s ridiculously skinny Nike Superflys. Now Adidas has launched the Nemeziz 19, built for those who play

unpredictably and beat all opposition with spectacular flair, footwork and movement. The revolutionary upper construction synergizes the function and visual of tension, torsion and compression. These characteristics elevate your game to the next level by allowing you to move on the pitch like never before! THE BEST PART: We loved the tension tape’s new weave structure and composition that made it’s previously good fit

even better. The adaptive tape maximises agility and acceleration for a quicker change in direction ensuring you stay ahead of anyone else on the pitch. On top of that, the new V-shaped tape collar offers easy entry and a perfect wrap around the ankle that doesn’t limit movement. COST: $300. The Nemeziz 19.1 FG will be available for purchase in stores at adidas Suntec, adidas ION and online at adidas.com.sg.

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GE AR A ND G ADG E TS THAT GIVES YOU THE EDGE

THE MOST ATAS TABLE LAMP WE’VE EVER SEEN GET THIS: DYSON LIGHTCYCLE READY FOR: The overtime nights when your eyes are all blurry and tired from being indoors all the time. We’ve all been there man- it’s hard keeping your eyes on the screen at 9pm while you’re grinding away at work, and the artificial-feeling lights in the office just make you feel even more tired. Then you go home and feel all out of whack. Maybe it’s time to ask HR to get you Dyson’s Lightcycle. Why? It’s engineered to support your body clock with local daylight tracking that continually adjusts colour temperature and brightness in relation to your local daylight, and

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designed to reduce eye strain with over 1,000 Lux brightness, glare protection and low optical flicker. THE BEST PART: Yes, it’s expensive, but they promise it’ll maintain light quality for 60 years thanks to Heat Pipe technology! And for those of you who are big fans of apps and personalization, you can use the Dyson Link app to adjust for age, tasks, and daily routine! COST: $799. Available from July 2019 on shop. dyson.com.sg, and major departmental and electrical stores.

THE POWER TO DECIDE

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P r o d u c t s

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P r o m o t i o n s

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E v e n t s

PUREFREE What’s better than the taste of clean and refreshing water after a hard workout? It’s the fact that you’re saving the environment as well. If you want to take the first step to becoming more eco-friendly, make the switch to PureFree’s reusable glass bottles. Made from tough borosilicate glass, you’ll be bringing a premium drinking experience with you wherever you go without fear of plastic chemicals leaching into your water. Get one in your favourite colour and start hydrating yourself in style today. PureFree glass water bottles are available at www. purefree.life

THOMAS D’ESTHETIQUE Men are increasingly paying more attention to their appearance - and what brings out the most of our eyes are our eyebrows. If you have unruly eyebrows (or worse, the dreaded unibrow) you’ll wanna get them cleaned and neat before you head out to any wedding dinner. Thankfully, Thomas D’Esthetique offers latest eyebrow enhancement services such as micropigmentation and feathering, allowing you to have them thickened, arched, elevated, or shaped according to what you fancy. Contact 6337-6858 or visit the salon at #03-01 Excelsior Shopping Centre for more info.

For the month of July, use promo code “menshealth5” and get $5 off your purchase (expires 31 July).

TISSOT Marrying style and substance, the Tissot Seastar 1000 Quartz Chrono is both a technically accomplished and stylishly sophisticated timepiece that can perform in and out of the water. Not only can it handle pressure up to 30 bar, it has a plethora of useful functions and features that make it a watch you can’t go without. Luminescent hands make for easy readability, and a screwed down case and crown prevent the watch becoming damaged, whatever the wearer’s underwater adventures. Ooze masculinity and exude a sense of adventure with this around your wrist, no matter what the occasion. For more info, visit https://www.tissotwatches.com/en-sg

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GILBERT WONG

TEXT

AMARIS B. CLINIC You’ve worked hard to maintain your body and stay in shape, but sometimes, you need something a little extra to give your appearance that added boost. Give your body an upgrade and look even better than before at Amaris B. Clinic. With a range of different treatments such as VASER Lipo, Gynecomastia Surgery and more, Amaris B. Clinic is the body sculpting clinic that can take your physique and body goals to the next level. You’ll be in good hands at Amaris B. Clinic with the experienced MOH accredited Dr. Ivan Puah. For more info, head to Amaris B.Clinic, 140 Arab Street, +65 65364211, or their website www.amaris-b.com

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THE BEST TIP PS WE COULDN’T FIT F UE INTO THIS ISSU

NAVIGATE SICKNESS AND HEALTH “Out of all best intentions, the well partner often takes on more than they should, making the ill spouse feel disempowered and diminished,” says Barry Jacobs, Psy.D., a clinical psychologist who’s a national spokeperson on family caregiving for the American Heart Association. “That affects the level of affection between you.” The relationship may never again be as egalitarian as it was, but it’s important to feel like there’s effort on both sides (even as simple as Post-its around the house). Figure out how each of you will contribute.

PRESS RESET TO AVOID BURN OUT If you’re after a cure rather than preventative measures, book a week off work, now. You need a physiological overhaul. Burnout has altered your body on a cellular level, with your physical, emotional and cognitive systems adapting to accommodate a hormone overload and inflammatory response. Rest is the only medicine. It takes seven days for your neuroendocrine system to return to normal. So, schedule a staycation and return a new man.

NEW ADDICTION ALERT! You’ve probably seen YouTube videos with impassioned speakers like entrepreneur Gary Vaynerchuk and half of all TEDTalkers gassing on about working really hard (getting up early, never quitting, generally crushing it but never saying what “it” actually is). So, what is the… result of all this effort? For peddlers of “hustle porn”, who rever and promote extreme effort as a virtue, the work is the result. Which is obviously weird! Kind of sick, actually! And, more important, 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 dollars espousing it.

GO TO A CROWDED GYM, BECOME MORE GIVING One study found that guys who smelled androstadienone, a part of male sweat, were twice as cooperative and generous when asked to complete given tasks as a control group who hadn’t sniffed sweat.

FOLLOW YOUR NOSE

WHY DRINK NON-ALCOHOLIC BEER? It’s loaded with polyphenols. These compounds found primarily in plants may help ward off disease and protect you from free-radical damage. A 2012 German study also found that marathon runners who drank non-alcoholic beer during training had less overall inflammation. Plus, if you replace your boozy nightcap with a non-alcoholic beer, you can wind down without wrecking your rest.

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PHOTO 123RF

Aroma therapy has always had a whiff of pseudoscience about it, but our research will help to clear the air. Workers at Japan’s Takasago Corporation were found to make 54% fewer typing errors when the workplace was scanted with lemon. Subjects in a test at Osaka University who smelled lavender felt happier and more relaxed when confronted with stressful situations at work. The mere aroma of coffee helped people to do better in tests at the Stevens Institute of Technology, making them more alert and energetic.

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