MH01.02 2022 by nustobaydo

JAN/FEB 2022

START YEAR

SEABELO S E NAT L A On Grit, Passion and Forging Strength

YOUR STRONG R E STA RT • R E B U I L D • R E F R E S H

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CONTENTS 01/02.22

20 Field of Dreams SA sevens rugby hero Seabelo Senatla talks drive, ambition and fighting for a starting spot on the Springboks.

71 Your Greatest Escape Reboot body and mind with the ultimate outdoor adventure.

74 Gym-Free Fat Burn

Build your fitness with plans fit for the beach, park or patio. Who needs heavy metal?

82 The Future

PHOTOGRAPH BY BYRON KEULEMANS

of Fitness

How you’ll stay fit in 2022 and beyond.

90 More Plants, More Muscle

Elevate your greens from sad sides to the main event.

Shifting Sands The most cost-effective way to turn any home workout into a strongman event.

CONTENTS

JANUARY/FEBRUARY 2022

56 Big Time: Part tech, part mech— this watch is future-proof.

MH LIFE 27 Power Trip: Take a drive down electric avenue with these next-gen hybrid cars. 30 Shell Out: A delicious seafood feast for gains upon gains. 32 Bring the Heat: A fiery masterclass in West African cooking. 34 Fresh vs. Frozen: Here are the ice-cold facts on what’s best for your body. 36 High and Dry: These are the season-ready mixers you’ll be sipping on all summer long.

On the Cover

P.113

This Is Your New Workout Spot. Drop in at our gym

of the month.

COVER GUY

Seabelo Senatla PHOTOGRAPHER

Byron Keulemans

JAN/FEB 2022

57 The Edit: The best gear and tech to hit MH HQ this month.

MH HEALTH 59 Glass Half-Full: The fiveday optimism bootcamp you need right now. 62 Science or Fiction: Can plant power uproot work stress? 64 Your Holiday Booster Shot: Use these doctorapproved tips to start the year strong. 66 Eye of the Storm: Face your fears with surfer Matt Bromley’s big wave mindset.

38 Shake It Up: There’s only one right way to make the perfect margarita.

68 On the Right Tract: Good health starts with having the guts to back it up.

40 Take a Peek: The subtle art of just-looking flirtation.

69 AM vs. PM: Early birds take on the night owls— who seizes the day?

MH UPGRADES

MH TRAINER

44 Boardwalk Empire: Own the beach with surf-tested, oceanready boardshorts.

101 Max Out Your Muscle: Size up your shoulders, back and arms with this 4-week summer plan.

50 Depth Testing: Plunge headfirst into the world of diving watches.

108 Pulling Power: Master this move to get back to your best.

52 Summer Fragrances: Start the season on a high note.

109 Gut Check: Finish strong with this corecrushing protocol.

54 Training Day: The ultimate trainers for every workout.

110 Brawn Minus the Yawn: Planks are boring. These moves aren’t—and they’ll get you rock-solid abs even quicker.

MH.CO.ZA

E D’S L E T T E R

EDITOR-IN-CHIEF/CREATIVE DIRECTOR Robert Cilliers DEPUTY EDITOR Kieran Legg MANAGING EDITOR Kelleigh Korevaar ART DIRECTOR Mark Arendse CONTRIBUTING EDITORS Fashion - Azeez Jacobs Gear - Ryan Scott Cars - Calvin Fisher ADVERTISING

STRONGER, FASTER & BETTER

Chief Ad Guy - Paul Goddard paul@fivetwelve.co.za | 082 650 9231 Ad Sales Executive - Tanya Finch tanya@fivetwelve.co.za | 082 961 9429 Ad Sales Executive - Nina Frank nina@fivetwelve.co.za | 084 434 7776

WE’VE BEEN OFF THE SHELVES FOR A WHILE—that’s no secret. But we haven’t been sitting idle. Far from it. Instead, we’ve been in the lab, honing our skills and finetuning our approach to bring you the best version of this mag yet. At our core, our DNA remains unchanged. We will still continue to focus on fitness, health, nutrition and style, giving you the tools you need to become a better man. But the world has changed and we’ve evolved with it. Here’s how: • We are now bi-monthly, giving us more time to make sure each page is carefully curated, deeply researched and will, without a doubt, provide practical advice you can take into your everyday life. • We’re printing twice as many magazines as before, so we’ll be wherever you are. If you can’t find us, let us know at mh@salientmedia.co.za and we’ll get this mag into your hands. (Plus, keep an eye out for us online as we introduce our themed newsletters and free digital magazine.) • As male suicide rates continue to climb, it’s clear we need to talk more about mental health. We’re shifting our focus to provide a more holistic approach to overall wellness, with digestible, actionable health advice for both body and mind. Start on p.59 with our optimism bootcamp. • Getting you strong (and looking the part) is still at the cornerstone of what we do. To prove it, turn to our new MH Trainer section; our 14-page, mini mag crammed with science-backed, PTapproved workouts that’ll help get you into the best shape of your life. • And launching with this issue, we have the new 12-part One-Piece Workout Series where each issue we give you an in-depth look at a potent training tool and the moves that’ll help you attain total body strength (turn to p.94). We’re back and here to help make sure that in 2022, you’re stronger, faster, and better than ever. I can’t even begin to properly thank the core team of MH—Kelleigh, Kieran, Mark and Byron—who pushed themselves to the limits to make this re-launch issue happen. Read, enjoy and let us know what you think. Cheers

Published and Distributed by Salient Media by Permission of Hearst Magazines, Inc., New York, New York, United States of America.

PUBLISHED BY

DIRECTORS Desiré du Plessis desire@salientmedia.co.za Robert Cilliers rob@salientmedia.co.za Address 119 Victoria Junction 76 Prestwich Street Green Point 8005

President, Hearst Magazines Debi Chirichella SVP/Editorial & Brand Director Kim St.Clair Bodden Deputy Brands Director Chloe O’Brien International Editions Australia, China, Germany, Italy, Japan, Koea, Netherlands, Poland, Spain, UK, US Copyright © 2021 Salient Media (Pty) Ltd. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or be transmitted in any form or by any means, electronic or mechanical, without prior permission by Salient Media (Pty) Ltd. Men’s Health does not endorse the use of chemical or related slimming products that promise instant or long-term results. Slimming products should not be used as a substitute for a healthy diet and/or exercise. All prices recommended retail selling price.

Email: mh@salientmedia.co.za | Twitter: @MensHealthZA | Facebook: MensHealthSA | Instagram: @menshealthza | Youtube: Men’s Health South Africa JAN/FEB 2022

MH.CO.ZA

OGILVY SA 46741/E

Ideas start the future Introducing the new, fully electric Audi RS e-tron GT

Future is an attitude

Man of Action

CAPE TOWN, SOUTH AFRICA

SUNSET BEACH IN KOMMETJIE is one of big wave surfer Matt Bromley’s favourite spots to sight and snag swells. Tides form deep in the ocean, hitting a finger of reef on their way in land and churning out the second biggest waves found off of Africa’s coast. “I think it’s truly one of the best places to surf in the world,” says Matt, who grew up in a house looking out onto the beach.

“ There’s these explosions of water, the current feels like it’ll drag you away – when straight, it’s super overwhelming, super uncomfortable, and then there’s a moment to find a way out of the storm.” – MATT BROMLEY, SOUTH AFRICAN BIG WAVE SURFER

you see these giant, looming waves, it’s terrifying. For a moment you can’t think of clarity, a moment you can just let it all go and trust that you have what it takes

PHOTOGRAPH BY ALAN VAN GYSEN

MH WORLD

ABOVE AVERAGE GUY

THIS MONTH IN THINGS YOU’RE WHAT’S YOUR SUMMER DRINK OF CHOICE?

Turn to page 36 to find out how gin will raise the bar on your seasonal mixers.

PSYCHED ABOUT... 2022 WILL SEE AT LEAST THREE NEW MARVEL MOVIES INCLUDING THOR, DOCTOR STRANGE AND BLACK PANTHER.

WHICH AVENGER BEST REPRESENTS YOU IN THE GYM?

9% COCKTAILS

11% WINE

36% BEER

CAPTAIN AMERICA

IRONMAN

THE HULK

THOR

28%

31%

10%

27%

If you could only use one piece of gym equipment for the rest of your life, what would it be?

52%

I’ve felt burnout but I’ve dealt with it

Dumbbell 43%

Kettlebell 24%

Barbell 27%

Sandbag 6%

Each month we’ll show you how to get a killer workout using just one piece of equipment. We think the sandbag is underappreciated, turn to page 94 for a fine-grain approach.

28%

I’ve had a burnout-related breakdown

12% 8%

I’ve been aware of burnout but I disagree, burnout haven’t felt it isn’t real

HOW HAS BURNOUT AFFECTED YOU IN THE PAST YEAR?

HAVE YOUR SAY: VOTE IN THE NEXT POLLS ON TWITTER @MENSHEALTHZA JAN/FEB 2022

MH.CO.ZA

IMAGES SUPPLIED / GETTY IMAGES / PHIL HAYNES (WORKOUT)

BURNOUT IS REAL. AND FEELING PESSIMISTIC IS ALL TOO COMMON. ON PAGE 59, EXPERTS REVEAL HOW YOU CAN CHANGE YOUR LIFE FOR THE BETTER, ONE STEP AT A TIME.

MH WORLD

ASK

THE BIG QUESTION

IS SINGLE-DIGIT BODY FAT ACTUALLY HEALTHY? Ryan, Pretoria

HAVING TOO LITTLE FAT WILL CRUSH YOUR HEALTH

ONCE UPON A TIME, it was

body fat percentage differs for

almost universally accepted

all individuals,” says PT and

that the lower the number

transformation coach Mark Ross.

on the bathroom scale, the

“Some lean men will be healthy

better shape you were in.

at a very low percentage, because

But according to the flawed

they have a fast metabolism. But

logic of the body mass index

others won’t be.”

(BMI), bodybuilders are

While the ballpark for

“overweight”. And the Rock?

a toned, lean physique

“Clinically obese”. Now that

is somewhere between

we know better, the BMI’s days

5-15%, single-digit body fat is

are numbered, and body fat

considered “stage lean”, says

percentage has stepped up

Ross. Fat is technically an organ,

to the plate to tip the scales

and your body needs a certain

in your favour.

amount to function. Going

Tracking your fat-to-muscle

below your natural level requires

ratio can do more than melt

a food-as-fuel bodybuilder

away the male muffin top: it’s

mentality. “It’s not achievable

a reliable marker of health.

without 24/7 effort and full

It doesn’t matter what the scales

focus,” he says. No room for

say—the more body fat you have,

Uber Eats and work-night

the greater your risk of heart

pints, then.

disease, stroke, type 2 diabetes

Without fat reserves,

and death from all causes.

your immune system takes

If more than a quarter of your

a battering, testosterone levels

bodyweight is fat, you’re playing

tank and your metabolism

fast and loose with your health.

stutters. Dip below 5% and

So, how lean can you get before

you risk muscle loss, nervous

turning translucent? The answer

system damage and brittle

lies in your genes. “A healthy

bones, at best. At worst, you leave the gym in an ambulance. So, unless you’re a professional bodybuilder, maintaining a 10-14% body fat percentage is the best way to balance good health and a lean, athletic physique.

“Some lean men will be healthy at a very low percentage, because they have a fast metabolism. But others won’t be.” JAN/FEB 2022

MH.CO.ZA

MH WORLD

ASK

FITNESS FIX

HOW MUCH OF A DIFFERENCE DO PUSH-UP VARIATIONS MAKE?

Moses, Sandton

TEXT A… TRAVEL AGENT

SHOULD I BOOK A SUMMER HOLIDAY THIS YEAR? Patrick, Durban

The Swiss army knife of chest day exercises, the push-up is as versatile as it is popular. Maximise its benefits with these variations from PT Jack Hanrahan (jackhanrahanfitness.com) that deliver an unbeatable pump.

Today 3:11 pm The Hawaiian shirt in my wardrobe isn’t going to wear itself. Can I ditch my desk for an overseas getaway? The uncertainty about travel means holidays are very cheap. Book now. Prices can only go up!

DIAMOND

PIKE

Straighten one arm away from your torso and let the other handle the load. “More total bodyweight is loaded onto the chest and triceps, so it’s a great progression when standard push-ups become too easy,” says Hanrahan.

Place your hands together, positioning your forefingers and thumb to form a diamond shape. Not only does this variation smoke your triceps, says Hanrahan, but it’s a great accessory exercise to strengthen your bench press.

This strength-building version of the downward dog will blow up your shoulders. “Think of it as a bodyweight shoulder push,” says Hanrahan. It’s potent enough to replace your overhead press if you’re training without equipment.

WHAT APP?

HOW CAN I MAKE MACROCOUNTING LESS OF A CHORE? Dumisani, Port Elizabeth

Nailing portion sizes needn’t be a fork stab in the dark. Let your phone do the leg work—you’ve got enough on your plate.

LIFESUM

LOSE IT!

I’ve heard horror stories about chaotic cancellations. How can I safeguard my wallet? If you book an ATOLprotected package holiday and your trip is cancelled, you’re entitled to a full refund. You can also choose a credit voucher for the next time. It doesn’t bear thinking about but… What if I’m told to selfisolate and can’t go?

Free with inapp purchases lifesum.com Best for: a lifestyle overhaul Delivers a weekly “life score” based on your water intake, exercise levels and fruit and veg consumption. Choose from hundreds of recipes or follow a custom plan.

Free with inapp purchases loseit.com Best for: hitting your weekly goals With a complete database of foods, this app makes it easy to keep track of what you’re putting in your body, and provides daily hints on what to stop scoffing.

Make sure your travel company offers flexibility before you book, or cancellation charges may apply . And check your travel insurance.

CARB MANAGER

CARB CYCLING

Many airlines now offer changes free of charge. You can amend your booking, push it to 2023 or cancel.

Free with inapp purchases carbmanager.com Best for: counting carbs If you’re trying to lose weight, carbs are often the enemy. With just a tap, this app can help you filter out carb-heavy foods and identify ingredients and meals that match your macro goals.

JAN/FEB 2022

Free with inapp purchases granitenutrition.com Best for: eating like a bodybuilder Serious about sculpting bodybuilder muscle? Don’t waste time crunching numbers. Set the app to “bulk”, “maintenance” or “cut” and it’ll tell you how many grams of carbs, fats and protein to munch through.

MH.CO.ZA

Hmm, I think I’ll lock in flights and find accommodation later.

The poolside bar is calling my name! Any final advice? Check your destination’s entry requirements.

Answers by Craig Ashford, travel expert at TravelUp

WORDS: ANNIE HAYES I PHOTOGRAPHY: MICHAEL HEDGE | ADDITIONAL PHOTOGRAPHY: JOBE LAWRENSON | ILLUSTRATIONS: HARVEY SYMONS

ARCHER

D *noun | A machine for

YNAMO *

He’s quick, strong and naturally athletic, but sevens rugby hero SEABELO SENATLA knows talent can only take you so far. Crossing that threshold into greatness—read: the starting 15 of the Springboks—requires a relentless work ethic and an unshakeable resolve. Here’s how he’s building both. WORDS BY KIERAN LEGG PHOTOGRAPHS BY BYRON KEULEMANS

converting mechanical energy into electrical energy

EXCLUSIVE

ALWAYS THE UNDERDOG

Growing up in Welkom, the idea of breaking out of the Free State city —which sits 140km from Bloemfontein—to become a pro athlete felt like a pipedream. “I always thought people from here don’t make it,” Seabelo says, laughing. “I never saw any examples of people making it out. So I thought teams would look at me and be like, ‘Welkom, dude, come on no way’.” It’s this upbringing that likely forged his underdog mentality, that no matter what he achieves, he always feels like he has something to prove. “It’s admirable,” says his coach Murray Ingram, the director at Connect Sports Academy. “Despite being on top of his game, he perceives himself as an underdog. It’s a wonderful thing to have in an athlete.” From an early age, Seabelo was drawn to sport, and excelled on both the pitch and the running track. He was a natural sprinter and an avid soccer fan; however, while he played for his school’s rugby team, his passion for the sport would ignite much later. At home, his parents—who he describes as strict but fair—instilled both a sense of self-discipline and helped nurture a relentless work ethic; two traits he believes have been fundamental to his success on the pitch. His first push towards rugby came in Grade 11 when his principal gave him an ultimatum: “At that point, I wanted to stop playing the sport and focus on soccer and sprinting,” says Seabelo. “But my principal basically sat me down and said, ‘There isn’t another sport you will play at this school unless you play rugby’.” Begrudgingly, Seabelo signed up for the team. “I was quite bummed out at the time,” he adds. “But today, I’m thankful because it’s the push I needed.” When he finished school, he was just 17 and uncertain about what he wanted to do next. Stuck in a holding pattern, he took a gap year to brainstorm his options. Enter: the next turning point—Seabelo was going to be a father. “It felt like the end of the world,” Seabelo admits. “I didn’t know what to tell my parents, and how they would react.” He felt unequipped to deal with fatherhood; to take responsibility for someone else’s life when he was still figuring out his own. But, when he finally told his parents, they weren’t furious, but comforting and pragmatic. “My father sat me down,” says Seabelo. “And he’s a man of few words, so when he talks you learn to listen… He said, ‘You’re in this situation, now you have to take responsibility; you have to be accountable. You aren’t just living for yourself anymore.” It forced Seabelo to grow up fast, to take stock of his life, assess his options and choose a path that could not only help him provide for his son, but also make him into a real role model. “I was plunged into the next stage of my life, and I thought, ‘Here’s this person I need to take care of, and there’s this thing called rugby. It was the quickest way for me to earn cash because I could turn pro right now’.” That was the final push, and he has never looked back.

Seabelo Senatla is explosive on the pitch, capable of launching into an immediate bombing run that—more often than not—leaves the opposition stunned. Under pressure, he ducks and weaves with effortless grace, cutting through the world’s best defenses with surgical precision. There’s a quiet intensity to his work; the product of years of training, self-discipline and introspection. And that approach has translated into serious success as one of the key pieces of the prolific Blitzboks, South Africa’s rugby sevens team. But now, the winger finds himself at a crossroads. While he made his name in the sevens format, he has his sights on a new goal: fighting for a regular spot on the Springboks. But this transition is no easy feat. Scrap that—it’s a grueling undertaking that, for most players, never pays off. “It’s an emotional time,” he admits. “Sevens gave me my start, and that’s where my heart is; but I feel this need to prove myself, to start this next chapter.” We’re sitting at the lobby of Connect Performance Centre in Burgundy Estate in Cape Town. This is where Seabelo, when he’s not training with the Stormers or Western Province, puts in the work that he believes will give him that razor-sharp edge he needs to crack the ranks of the national 15s side. The winger is calm, comfortable and laughs easily. But beneath this relaxed exterior is a man on a mission. In his own words, he hates losing; and he’s learnt the “hard way” to process his mistakes, recalibrate and bring the right attitude to the pitch. While he’s a workhorse in the gym, he’s also exploring a more introspective approach. In the last two years he’s traded city life for a home in Welgemoed in the Northern Suburbs, where properties sit nestled between lush green foliage and farms. “I’m learning to appreciate the quiet, enjoy nature, you know,” he says. “When I first got there, I felt like I could actually take a breath.” But he’s not slowing down. He’s giving himself the mental space to level up.

JAN/FEB 2022

CALM BEFORE THE STORM

Turquoise waves crash against the rocks, a thunderous crack followed by a spray of foam and a slow, whispered inhalation as the tides recede. Beyond the violent surf, a shimmering ocean stretches towards the horizon where the sun sits perched on an infinite blue line.

MH.CO.ZA

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This is Seabelo’s therapy – an antidote to the breakneck pace of life as an athlete in an intense, unforgiving sport. “I really believe the ocean restores,” says the athlete, who surfs regularly with his son. “I come out here with all my stressors, my challenges, these difficult life experiences, and I just sit here. I’m not even praying, or meditating, I’m just watching the waves crash, taking in the sounds; it’s such a powerful force.” On the pitch and in the gym, there’s a tendency to become tunnel visioned, dedicating every movement, every thought, and every emotion to the task at hand. Like many other professions, obsession helps you excel. But it can also leave you feeling strung out. “Coming out here [to the ocean] gives me perspective, it helps me see the bigger picture,” he adds.

TRAINER MURRAY INGRAM HAS HIGH HOPES FOR SEABELO’S NEXT CHAPTER OF HIS CAREER.

BOMBING RUN

Seabelo’s rise to the top was meteoric (and we don’t throw that word around lightly). With a string of superhuman performances for the Blitzboks, which helped the team not only dominate tournaments, but break out as fan favourites across the world, the winger has leveraged his blistering pace, deft movements and on-demand explosivity to score an outrageous number of tries. While the “all gas, no brakes” approach has paid dividends up until now, the athlete was in danger of running himself ragged. Playing for both the Stormers and Western Province, while gunning for a starting spot on the Springboks, he needed to find a more sustainable approach. A quieter, more introspective life is part one of this transition. Part two? a refined approach to training. “For us, the immediate goal is he needs consistency,” says his coach Ingram. The pair had met after Seabelo had expressed interest in starting his own youth academy. Ingram, who runs the Connect Academy, an institution that identifies, trains and nurtures young talent from communities such as Khayelitsha and Ravensmead, suggested, instead, that the rugby star tag in on his operation. Not long afterwards, they began training together. “At that point, I felt like he had fallen out of love with the game,” says Ingram. “In many ways, it’s a job, it’s his vocation; you go from playing because you love it, to feeling you’ve got to get up and go to work and just clock in. Especially in his position [as a winger], it’s easy to feel like a lone wolf.” At Connect, Seabelo discovered a sense of community that helped reignite his passion for the sport. In many ways it replicates the atmosphere of Harmony Academy in the Free State, where Seabelo, at 17 years old, first learnt to live and breathe Rugby. During the photoshoot, a few of the academy’s young trainees sat on the sidelines, trading playful insults over the athlete’s choice in sneakers, shorts and accessories. “These guys,” says Seabelo, laughing in front of the camera. “I know my fit is good if these guys don’t like it.” He says training here, much like moving to a more rural setting, has helped get him back to his roots. “He’s the easiest guy to work with,” says Ingram. “I have a particular athlete profile I want to work with, and you don’t always get this luxury, but I like my athletes to be self-motivated.”

JAN/FEB 2022

THE FINAL 5%

As a mature athlete, Seabelo has a solid base, says his trainer Murray Ingram: “We just need to add that final two to five percent.” Sessions are divided into four categories with the goal of maxing out the rugby player’s explosivity, speeding up his recovery, and helping him build the strength and contact skills he needs to thrive in the traditional 15-a-side format (especially on an international level).

1. POWER

Olympic lifts and medicine ball moves make up the bulk of these sessions. “The goal is to get him to move weight as fast as possible,” says Ingram. AKA building serious ondemand power.

2. STRENGTH

Unilateral work—such as singleleg deadlifts—are the order of the day. “They don’t put a lot of strain on your back and this type of strength transfers well into the sport, especially on the wings,” says Ingram.

3. MOBILITY

Ingram is focusing on helping Seabelo stay injury-free. And that’s about more than just knowing when to rest. “We do a lot of mobility work to help with joint health,” he says. These sessions include Animal Flow movements, which outside of helping improve strength, mobility, and endurance, also have a meditative quality.

4. GRAPPLING

Seabelo works with a grappling coach, doing mat work to help hone his contact skills. These sessions draw inspiration from MMA-style training, but with moves and exercises geared specifically towards rugby.

MH.CO.ZA

“SEVENS GAVE ME MY START, AND THAT’S WHERE MY HEART IS; BUT I FEEL THIS NEED TO PROVE MYSELF, TO START THIS NEXT CHAPTER.” Jacobs Man Necklace R350 jacobsbyjacobs.com Tribal Cardigan with Jacquard Design R1 650 zeitgeistmw.com Tudor Black Bay Ceramic Watch R80 250 tudorwatch.com

“I FIND THAT IF I’M CALM, FEELING RELAXED, AND TRY TO ENJOY MYSELF, I’M AT MY BEST. WHEN I PLAY INSTINCTIVELY, I ALMOST FEEL LIKE I GET AWAY FROM EARTH.”

RAPID FIRE SEBELO SENATLA

Favourite book? Growing Greatness by Pepe Marais. Best surfing spot? Muizenberg, or Melkbosstrand for something quieter.

Seabelo shows up ready to work, no matter what’s on the itinerary. His work ethic means he never complains, and he throws himself into each workout with unrivalled intensity. “Sometimes I have to tell him to calm down,” adds Ingram. But there’s an analytical approach here, too, which isn’t surprising when you consider that had rugby not worked out for the athlete, he was on track to become an accountant. He audits his training sessions, deconstructing what worked, and what didn’t. “If you spend the amount of time with him that I do, you quickly learn that he’s a deep thinker,” Ingram says. While the training can get incredibly technical —shin adjustments, finetuning his running style, building more explosivity over the first 10m of a sprint, mobility work for joint health—when

Seabelo is on the pitch, he’ll take a deep breath, put the analytics on hold, and channel his instincts. “I find that if I’m calm, feeling relaxed, and try to enjoy myself, I’m at my best,” he says. “When I play instinctively, I almost feel like I get away from earth, like my mind is floating away, and I’m in tune with this experience, playing the game the best that I can.” It’s a flow state where he can almost hear the crashing waves. But on the field, that infinite blue strip of the horizon is replaced by a try line, and instead of rampaging tides, he’s the force of nature. He’s always had power and speed on demand, now he wants the ability to tap into that mindset at any moment. And in a sport where success and failure are often a question of millimetres, the smallest shifts— in mind or body—can make the biggest waves.

JAN/FEB 2022

MH.CO.ZA

Night club or a night in the countryside? Out in nature, every time. Weird hobby? I like to sleep. Nothing beats a good nap. Quote you live by? “A great painter paints every day.”

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CHANGE FOR THE BETTER

THE

FUTURE IS ELECTRIC AND RIGHT NOW

IMAGES SUPPLIED BY AUDI

Some of them are hybrids, others fully electric. A few resemble the more conventional fossil-fuel powered cars already on our roads, while others exhibit profiles more akin to what you’ll encounter in Dune. I love science fiction, but I’m also the owner of a 46-year-old Chevrolet 4100 LS and a 38-year-old Toyota Supra, so my passion for patina is well-illustrated. original Toyota Prius, and it’s time to go on a power trip.

AUDI HAS ACHIEVED PEAK E-TRON WITH THE RS GT. THINK PORSCHE TAYCAN IN AN IRON MAN SUIT.

it a slew of battery-powered whips.

But we’ve come so far since the

HOW I LEARNED TO STOP WORRYING AND EMBRACE THE ELECTRIFICATION OF MY BELOVED AUTOMOBILES. By Calvin Fisher

JAN/FEB 2022

LO, 2022 IS UPON US and with

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1 THE WHOLE NEW RANGE

IMAGES SUPPLIED BY

Audi e-tron

Oh, you thought the Audi e-Tron was one car? No, e-tron is an exciting new nomenclature from Ingolstadt, a badge to be fitted to six new models destined for Mzansi in 2022—fully EV the lot of them. And it’s all rather exciting, from the e-tron SUV to the e-tron Sportback and GT. Audi are pioneers at heart, with successful proliferation of four-wheel drive with their Quattro systems, to their domination of Le Mans with their TDI drivetrains. So, they’re not going half-arsed down the electric avenue, instead drawing a line in the sand with a bold proclamation that by 2026, every car they sell will have an electric model. But for now we’re thrilled to welcome the SUV range (think Q5, Q7), the Sportback (imagine a proverbial Q6 and an electrified Q8) and the GT cars which well, reminds us of the Porsche Taycan if we’re being entirely honest, albeit with Audi’s very distinct design language.

THE FAMILIAR

Toyota Corolla Cross Hybrid If the idea of alternate fuel sources still frightens you, then the name of our debutant hybrid should soothe your soul for the most part. Toyota, a motoring badge synonymous with everything going right for decades. Corolla, ditto, the stalwart moniker of a beloved sedan and ultimately hatchback, now suffixed with Cross. This implies that the locally built hatchon-stilts has gotten the gravel-travel upgrade ala raised suspension plus robust rubber and plastic trim treatment. But then they go and tack that ‘Hybrid’ designation at the end and that’s when things get a bit spicier. Under that steely bonnet resides a 1.8l Atkinson cycle petrol engine, good on its own for a competent 72kW and 142Nm. In addition to the ICE (internal combustion engine), this latest iteration of hybrid tech comes with a more compact, more efficient battery than ever, powering the tally of electric motors (53kW and 163Nm). Just like there’s an ICE mode (petrol only), there’s an incredibly silent (if short-lived) EV mode (electricity alone). Its total output is 90kW, yet sips fuel at an economic rate of 4.3l/100km and has an environmentally friendly carbon footprint of just 98g/km of CO2. It isn’t the plug-in variety, so recharging is performed by the petrol engine itself, and also under regenerative braking. Leaving you to immediately reap the rewards of its more economical powertrain without any extra fuss. Then there’s the fact that the Corolla Cross itself is a well-appointed, comfortable tourer available in three grades to suit your budget. The Hybrid model comes in Xs (R413,000) and XR (R448,300) flavours depending on the level of kit you require.

HYBRID OR EV? THE LOCALLY BUILT COROLLA MAKES A STRONG CASE FOR THE LATTER.

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MH LIFE DRIVE

THE WAGON OF YOUR DREAMS Porsche Taycan Cross Turismo Turbo

I’m here to tell you that we now live in a world where a fully electric wagon can sprint to 100kph as quickly as a 911 GTS. That they both have Porsche badges on their prow is amazing, if not the stuff of uncomfortable family reunions at the Porsche household. Let me explain. South Africans are famously late to the game of the sports wagon, choosing more traditional sedan and coupe profiles as their performance THE TAYCAN ITSELF HAS whips of choice. But history is full of incredibly BEEN A REVELATION WITH PERFORMANCE TO MATCH athletic tourers from the likes of Audi and even Volvo. Enter the Cross Turismo, the wagon-ly ITS OWN SUPERCARS. SO WE APPRECIATE THE take on the slippery five-door electric coupe IRONY OF ITS WAGON. also known as the Taycan. Enter the Turbo model—an ironic name for a car that lacks a physical turbo, because it lacks a physical engine. Instead, it boasts a wholly electric powertrain with the kind of specs a petrol

PORSCHE IMAGES BY TORK.MEDIA; AUDI, BMW, TOYOTA - IMAGES SUPPLIED

THE DARK HORSE BMW iX

The latest vehicles from BMW have endured all kinds of criticism for the marque’s new visage, that is overly tall kidney grilles that swallow up all including their number plates. The new iX is equally toothy, but judging it by its styling would be missing the point of one of the most capable EVs of them all. Naturally it’s an SUV, one that benefits greatly from all the lessons BMW learned with its other EV, the i3 hatchback. The X5-sized iX dials it up to eleven with a 630km range and enviable performance to boot. Power of the iX xDrive 50 is lofty, coming in hot at 385kW —good for a 4.6 second sprint from 0-100kph. An xDrive 40 model is similarly impressive with a range of 425km and an output of 240kW, good for 6.1 seconds. There’s a simple lesson here. EVs are here. And they’re no slouch. Like the Taycan above, various charging options are available, such as an 11kW wallbox or AC charging station (100km in circa 1h41m) or 50kW Fast Charger performing the same job in 21 minutes. Quicker than you can say Eskom.

head—read: “electro” head—would die for. I refer to a 0-100kph sprint of just 3 3 seconds thanks to a rather clever launch control system. Other mind-numbing stats include an output of 500kW and a governed max speed of 250kph. It is, in every metric, a sportscar. One you can plug into a wall, when in need of a charge. But… gasp! What about loadshedding and the SA experience in general? In all honesty, nothing more than a mild nuisance when you consider that a full charge will carry you 350km or so. And that it can be charged to full in around 10 hours or less on your slow-ish home connection. Hook yours up to a fast charger and you’ll replenish 100km of charge in around 5 minutes. Depending on your budget and your demands, you can have a Cross Turismo on your driveway for as ‘cheaply’ as R2.5-million.

THE IX IS WHERE BMW’S ELECTRIC AMBITIONS COLLIDE WITH THEIR STYLING DEPARTMENT’S BOLD UM... CHOICES.

MH LIFE

30/10 RULE

LOBSTER... ON THE BRAAI! IF YOU REALLY want

to celebrate summer, there’s no better feast than lobster tail cooked over an open flame. The high-protein, muscle-building meal needs little else, save for a gut-filling, fibre-rich side or two. By Robert Irvine and Paul Kita

30 10

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1 0 G THE FIBRE

LOBSTER OR CRAYFISH: WHAT’S THE DIFFERENCE? Lobsters are usually armed with two giant claws, while crayfish (what we call rock lobsters in SA) have scrapped this advanced weaponry in favour of a longer set of antennae. Both pack a savoury, appetising flavour.

30G

Choose either of these sides to reach the 10-gram fibre threshold you need to stay full until your next 30/10 meal.

THE PROTEIN

FOOD STYLING: MICHELLE GATTON/HELLO ARTISTS | PROP STYLING: CARLA GONZALEZ-HART.

Is lobster slightly pricier than chicken breast? Yes, but it tastes infinitely more awesome than chicken breast. One 230g lobster tail contains 25 grams of protein.

C OOK IT

BU Y IT Sustainability is the name of the game; opt for South Coast lobster or East Coast spiny lobster (often sold as crayfish), the few species green-listed for sale by the South African Sustainable Seafood Initiative (SASSI).

Braaied Lobster with Charred Onions

This is one for the Weber. Skin-on fish is notorious for sticking to braai grids and generally making a mess. Prevent all that with a technique called reverse searing, in which you cook the fish with indirect heat first, then crisp the skin over direct heat.

W H AT YO U ’ L L N E E D TBSP SMOKED PA P R I K A 1 TS P GA R L I C P OW D E R 1 TS P D R I E D O R EGA N O 1 TS P G R O U N D C U M I N 1 TS P S U GA R DA S H G R O U N D CAY E N N E 4 LO B ST E R TA I LS ( 2 3 0 G TO 2 8 0 G E AC H ) , T H AW E D 4 BA M B O O S K E W E R S ( 2 0 C M LO N G ) , S OA K E D I N WAT E R ¼ CUP GRAPE-SEED OIL 1 L A R G E SW E E T ONION, PEELED AND S L I C E D I N TO 1.5 C M SLICES 1

JUICE FROM 1 LIME

1. Preheat your braai to medium. In a small bowl, mix the smoked paprika, garlic powder, oregano, cumin, 1 tsp kosher salt, sugar, and cayenne. Set aside. 2. Using a chef’s knife, cut about halfway through the centre of each lobster tail lengthwise. Insert a soaked bamboo skewer lengthwise through the middle of the lobster meat. (This will prevent it from curling on the grill.) 3. Brush the lobster and onions with the grape-seed oil and season with the reserved spice

mixture. Place the lobster on the grill, meat side down, and add the onions next to it. Braai everything until slightly charred, 5 to 6 minutes. Flip it all; continue to grill the onions until tender, about 2 more minutes, and the lobster until just cooked through, about 5 more minutes. 4. In a small bowl, add the onions and lime juice, then season to taste with salt. Serve the onions with the lobster. Feeds 4 PER SERVING:

353 calories, 35g protein, 8g carbs (1g fibre), 19g fat

Want more tasty meals in your life? You’re covered with loads of them at mh.co.za/recipes.

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BROCCOLI-QUINOA SALAD WITH SRIRACHA-BUTTERMILK DRESSING

Preheat your braai to high. In a medium bowl, whisk ½ cup buttermilk, 1½ Tbsp grape-seed oil, 1 Tbsp Sriracha, ½ Tbsp lemon juice, and ½ tsp rice vinegar. Season to taste. Cook 1 cup quinoa, toss it with 2 Tbsp dressing, and allow it to cool. In a separate bowl, toss 2 medium broccoli crowns (cut into large pieces and grilled) with 1 small shallot (thinly sliced), 1 Tbsp capers (chopped), and the remaining dressing. In a serving bowl, add the quinoa and then the broccoli mixture, top everything with 2 Tbsp shredded aged cheddar, and serve. Feeds 4 Nutrition per serving: 324 calories, 15g protein, 48g carbs (9g fibre), 10g fat

GRILLED PEACH-AND-ROCKET SALAD In a small bowl, combine 1 Tbsp white-wine vinegar, 1 small shallot (minced), and 1 tsp honey. Whisk in 3 Tbsp grape-seed oil and set aside. In a large serving bowl, add 8 cups baby rocket, 3 slices cooked bacon (crumbled into bitesized pieces), 2 avocados (cubed), and 6 peaches (grilled and quartered). Pour on the vinegar dressing and top with 1 Tbsp Gorgonzola crumbles. Feeds 4 Nutrition per serving: 358 calories, 8g protein, 34g carbs (9g fibre), 24g fat

THE NUTRITION SNOB’S GUIDE TO

WEST AFRICA

The region’s largely plant-based fare is hotter than ever among gastronomes in search of bold, hearty dishes packing a nutritional punch. Put fire in your belly.

01 CHOP IT LIKE IT’S HOT “The hallmark flavours of West African cuisine are fire, umami and heat,” explains Aji Akokomi, founder of the restaurant Akoko. From Senegal’s warming, rich yassa to Nigeria’s vibrant, peppery ata dindin, root veggies and leafy greens are mainstays and tomatoes, peppers and onions form the basis of most sauces and stews. Get acquainted with these West African staples—and don’t hold the hot sauce.

A BLACK-EYED PEAS As well as fibre and protein, these under-used legumes are packed with polyphenols, which prevent cell damage, protect against disease and extend your life expectancy. Boom boom pow.

B FONIO

For granular gains, look to Africa’s oldest cultivated cereal. It contains an impressive amount of the amino acid methionine, which plays a role in the growth and repair of muscle tissue, and cysteine, essential for protein synthesis.

C CHANTERELLES

Richer in flavour than most grocery store mushrooms, this versatile fungus is packed with polysaccharides such as chitin and chitosan, which studies show can help to reduce cell damage and support your immune response.

02 POT LUCK

D GUINEA FOWL

Guinea fowl is lean and tender with dark, gamey meat. Gram for gram, these birds contain more protein than turkey, roughly half the fat of chicken and fewer calories than both.

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For authentic West African fare, you’ll need to raise your grilling game. The Jan Junior Barbecue (R7 950, kamadojan.co.za) reaches cooking heat within minutes and “maximises the flavours of charcoal and wood”, says Akokomi.

MH.CO.ZA

Bouillon – or stock – is a crucial ingredient in the region’s cuisine. If you want to make the most of last week’s roast, a decent pressure cooker like Tefal’s Secure 5 Neo Pressure Cooker (R2 649, yuppiechef.com) is a worthy investment. “They cook flavourful bouillons quicker than stock pots,” Akokomi says. Stews, sauces and soups also feature frequently on menus, and they’re typically prepared in big batches, so you’ll need a powerful food processor. Philips Daily Collection Compact Food Processor (R1 595, takealot.com) can hold up to 1.5 silky-smooth litres of pulverised food at a time.

MH LIFE

SNOB’S GUIDE

HANDS ON

In West Africa, people eat with their right hand, using the thumb and first two fingers—though it’s common to serve a soft dough called fufu, which doubles up as an edible spoon. Diners pinch a small piece off, roll it into a ball, poke a well into it, and dip it into the soup, sauce or stew— taking care to skirt around any meat, which is saved for last. Starting the meat before your elder is frowned upon—but you’ll get away with it at home.

FEED YOUR MUSCLES FONIO PANCAKE SERVES 8

B L AC K- E Y E D P E A S, 400G O N I O N S, 2 C H O P P E D AND 1 SLICED TO M ATO E S, 1 0 0 G R E D P E P P E R S, 3 0 0 G RAPESEED OIL, 150ML B O U I L LO N , 5 0 G H OT SAU C E , 4 G P L A N TA I N S, 1 0 0 G

METHOD Pressure-cook half of the peas for 40 minutes and drain. Soak the rest for two hours, then pressure-cook with a chopped onion for 30 minutes. Blend the tomatoes, a chopped onion and peppers for the “311 trio”. Cook the sliced onions in oil, add the bouillon and sauce and sauté. Add the 311 trio and stir. Fry the plantains until brown. Spoon the pea paste into a bowl; add the plantains, sauce and peas.

SERVES 8

FO N I O, 2 2 5 G BA K I N G P OW D E R, 1 TS P

BA K I N G S O DA , 1 TS P SA LT, 2 TS P S U GA R, 3 TS P B L AC K P E P P E R, ½ TS P BUTTERMILK, 600ML B U T T E R, 11 0 G, M E LT E D EG G S, 2, W H I T E S A N D YO L KS S E PA R AT E D AN ONION, DICED

METHOD In a food processor, blitz the fonio to a fine flour, then add the baking powder, baking soda, salt, sugar and pepper. Blitz again. In a new bowl, combine buttermilk, butter and yolks. Heat a pan and lyonnaise the onion in butter with a pinch of sugar, then set aside. In a bowl, combine the fonio mix with the buttermilk mix, then add the egg whites and onion and mix. Leave for 30 minutes, fry and serve with salad.

FILL UP YOUR TANK

Replenish muscle glycogen and fuel your training with these carbs

WORDS: ANNIE HAYES I PHOTOGRAPHY: MICHAEL HEDGE I ADDITIONAL PHOTOGRAPHY: GETTY

YAM As well as dishing up micronutrients, this contains diosgenin, which enhances brain function and neuron growth.

SWEET POTATO This sweet root veg is loaded with the antioxidant beta-carotene, which increases your immune cell levels and their activity.

MILLET Not only is this gluten-free grain packed with protein, it’s also exceptionally high in prebiotics that feed the good bacteria in your gut.

STAY YOUNG EFO-RIRO AND MUSHROOMS SERVES 8

CHANTERELLE M U S H R O O M S, 2 0 0 G O N I O N S, 1 D I C E D, 1 CHOPPED AND 1 SLICED GA R L I C PAST E , 1 2 G B O U I L LO N , 5 0 G TO M ATO E S, 1 0 0 G R E D P E P P E R S, 3 0 0 G H OT SAU C E , 4 G L E A F Y G R E E N S, 3 0 0 G

PROTEIN BOMB GUINEA FOWL YASSA

METHOD Fry the diced onion, garlic paste and bouillon. Add the mushrooms. Oven-cook for 10 minutes. Blend the tomatoes, chopped onion and peppers for the 311 trio. Boil to a paste. For the efo-riro, heat oil in a pan and add the sliced onion. Add more bouillon, hot sauce and sauté, then add the 311 trio. Stir until caramelised. Blanche the greens and stir in. To serve, add the efo-riro to a cooking ring and layer on mushrooms.

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SERVES 8

A G U I N E A FOW L O N I O N S, 3, D I C E D GA R L I C PAST E , 6 5 G P E P P E R C O R N S, 1 6 G SA LT, 3 0 G S U GA R, 8 G B O U I L LO N , 4 C U B E S LEMON JUICE, 16ML H OT SAU C E , 8 G B U T T E R, 2 5 G H O N E Y, 2 5 G

METHOD Cut the guinea fowl, dry-salt and chill overnight. To make the yassa, add oil, onions, garlic paste, peppercorns and half the salt to a hot pan to caramelise. Add bouillon, half the lemon juice and hot sauce. Next, create a wet rub for the bird by melting butter in a pan with lemon juice and honey until everything is combined. Coat in the wet rub, light the braai and grill. To serve, place the grilled pieces on a spoonful of yassa.

M H H E A LT H

VERSUS

FRESH

F ROZ E N

THE COLD HARD FACTS MANY GUYS BELIEVE THAT FROZEN FOOD IS INFERIOR, BUT IS FRESH ALWAYS BEST? WE CHEW THROUGH THE FACTS TO SEE IF ICE GUYS REALLY DO FINISH LAST.

10%

21% Spike in purchases of frozen food. In 2021, freezerbound goods continue to outpace fresh.

PROTEIN

If you want to refuel on white meat, choose fresh. The water in pork and chicken crystallises in the freezer, rupturing the meat fibres and reducing the protein.

MICROS

There’s no nutritional difference between fresh and frozen produce—at least, at first. But after five days in the fridge, fresh food starts to leak vitamins A, B and C.

Bananas

Snap pea

Instant energy

Immunity boost

Brussels sprouts

Expiry dates are your bank account’s worst enemy: of the food wasted by the average SA household, 70% is made up of fresh fruit, vegetables and cereals.

Don’t keep leftovers any longer than three days, or you risk food poisoning. To extend the shelf life of your shopping, help your fridge stay cool by clearing the top shelf.

THE MH VERDICT

The structure and freshness of frozen cod and salmon are three times higher when frozen, studies show. Most sea fish are snap-frozen, locking in their nutrients.

Freezing preserves more than 70% of the antioxidants in fruit and veg. Frozen corn and blueberries contain more vitamin C, while broccoli retains more B vitamins.**

BEST BUY

Blueberries

Okra

Salmon

Reduces cancer risk

Lowers blood pressure

Muscle fuel

= Healthy heart

PRICE

70%

64%

As well as going easy on your wallet—broccoli from Pick n Pay’s freezer aisle is 64% cheaper per kilo than fresh—frozen food reduces labour, like peeling and chopping.

Filling your freezer with batch-cook recipes can keep you well fed for three months. After that, the meals suffer from freezer burn and become less nutritious.

USE BY DATE

03 DAYS

MONTHS

FROZEN WINS! Longevity, it seems, is just the tip of the iceberg when it comes to the benefits of frozen food. For economical eating, environmental kudos and sheer convenience—all without any negative impact on your overall nutrition—the freezer aisle has the edge.

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WORDS: ANNIE HAYES AND KIERAN LEGG I PHOTOGRAPHY: LOUISA PARRY, GETTY | SOURCES: *2020 FUTURE OF FOOD SURVEY **UNIVERSITY OF CALIFORNIA

Increase in sales of fresh foods in 2020*. Experts predict the return of dining out might curb future sales.

MH LIFE

DRINKS

LA DOLCE VITA SPRITZ This is a fresh take on the Aperol Spritz, the 9th best-selling cocktail in the world. It originated in Italy with Aperol being invented by the Barbieri brothers in Padova in 1919. It’s also sometimes described as an Italian sunset in a glass. La Dolce Vita means “sweet life” in Italian and this cocktail is guaranteed to be just as refreshing as its famous cousin, the Aperol Spritz. 35ML MALFY CON ARANCIA 5 0 M L SA N P E L L EG R I N O L I M O N ATA 5 0 M L P R O S EC C O 2 - 3 B L AC K B E R R I E S 1 WEDGE PINK GRAPEFRUIT 2 SAG E L E AV E S

GIN IS TO COCKTAILS

what Durban in December is to every person

in Gauteng; a refreshing escape from the

Build ingredients in the glass over cubed ice. Gently stir to combine. Garnish with blackberries, grapefruit and sage.

summer heat. But it’s not just that it tastes good when you’re chilling poolside, gin packs some serious health benefits, too. Gin’s most notable ingredient is the juniper berry, which gives batches a spicy, piney flavour. But juniper berries are good for more than just a pungent kick. They are a natural diuretic; allowing more water to pass through your system and help prevent water retention. So, if you’ve been a little too indulgent and festive during the festive season, they will help flush out all those harmful toxins you’ve ingested over Christmas lunch. Just make sure you’re rehydrating with a few pints of H2O. Plus, if your heart is feeling a little heavy, having moderate amounts of gin every day can decrease the risk of heart attacks and cardiovascular disease. But it’s not just your health that can benefit, your quest to finally

THE GIN & TONIC You can thank mozzies for the invention of the G&T. In the 1700’s, the army of the British East India Company drank quinine, a traditional cure for malaria, in tonic water. But the bitter taste was so unpleasant that British officers took to adding water, sugar, lime and gin to the quinine so that it was more palatable. And well, the rest is quite literally history. 5 0 M L I N V E R R O C H E C O C O CA P E N S I S 1 C A N I N D I A N TO N I C 1 R O S E P E TA L 1 SPRIG ORANGE BUCH H A N D F U L P O M EG R A N AT E S E E D S

Fill your glass with good quality ice. Add the gin and top off with tonic. Garnish with the rose petal, orange buchu and pomegranate seeds.

shed that dad bod could, too. Want to hack your fitness without extra sessions at the gym?

THE MARTINI

Latvian researchers found that drinking gin

This clear cocktail has a murky history. Some say it was named after the vermouth brand “Martini & Rossi”. Others say a prospector in Martinez, California, struck it rich and a bar tender rewarded him with this perfect mix. But the most widely accepted theory is that it evolved from the Martinez cocktail, a remix of the barroom staple the Manhattan.

enhances your body’s ability to burn calories for an hour after you’ve emptied your glass. These classic cocktails are steeped in history which means they’ve also stood the test of time. And for good reason. Go ahead and enjoy

4 5 M L B E E F E AT E R LO N D O N D RY G I N 10ML LILLET BLANC 2 DAS H E S O R A N G E B I T T E R S 1 O R A N G E T W I ST

PHOTOGRAPHS: (COCKTAILS) SUPPLIED, (GARNISH) GETTY IMAGES

them in the 21st century, preferably with braai tongs in the other hand.

Beefeater London Dry Gin contains coriander which is packed with magnesium and iron, two nutrients associated with improved athletic performance.

Add all ingredients into a mixing glass. Add ice and stir until chilled. Fine strain into a glass. Garnish with an orange twist.

GIN UP! Upgrade your G&T garnish game with these final touches.

Cucumber, Mint and Black Peppercorn

Chilli and Lime

Blueberry and Thyme

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Pink Grapefruit and Rosemary

Lemon Peel and Pink Peppercorn

Strawberry and Basil

MH LIFE

DRINKS

THERE’S ONLY ONE RIGHT WAY TO...

MAKE A

MARGARITA

GO TOP-SHELF

SALT THE GLASS

DITCH THE PITCHER

You want a bright, crisp tequila blanco that’s 100 percent agave – not cut with corn syrup or sugar. Try Avion Silver, which has herbal notes, or Olmeca Altos, which is a little more fruity but combos well with lime juice. And for your triple sec, opt for Cointreau, which hits all the right orange notes.

Salt intensifies the flavours of the other ingredients. Plus, it’s delicious in and of itself. Take a margarita glass, run a lime wedge around the rim, then dip the rim into a plate with about 2 tablespoons of flakey kosher salt and spread the salt evenly. Coconut, hibiscus, and lavender salts all work wonders.

Batch-made margaritas sit out and gradually lose their freshness. Good thing the best margaritas are so easy to make: grab your shaker, fill it with ice, and add 45ml tequila blanco and 30ml Cointreau. (A jigger often has these measurements on each side.) Add 15ml fresh lime juice.

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REALLY SHAKE THE THING Bartenders go to town because thorough shaking not only chills the drink but also combines the ingredients so the booze doesn’t sit at the bottom of the glass. Shake the cocktail until the outside of the container is frosty, at least 20 seconds. The rest is simple: strain into a glass. —As Told To Lesley Téllez

PHOTOGRAPH BY CHELSEA KYLE | ILLUSTRATIONS BY STEVE SANFORD

HOLY SH!T COCKTAIL TRICK!

Gin from Italy

DRINK RESPONSIBLY. NOT FOR PERSONS UNDER THE AGE OF 18.

MH LIFE

RELATIONSHIPS

WHO DO YOU

considered South Africa’s pastime, then checking people out is humanity’s. Our eyes are naturally drawn to things we like looking at: namely, attractive people. It’s safe to assume there will be a surplus of visual stimulation when we all venture out

THINK YOU’RE

of our quarantine caves. There’s nothing wrong with taking it all in, but there’s a graceful, and perhaps even flattering, way to do it.

LOOKING AT? SUMMER IS HERE! AND THAT MEANS A RETURN TO CHECKING PEOPLE OUT. JUST DON’T KILL THE VIBE. / BY SABLE YONG

JAN/FEB 2022

IF RUGBY IS

MH.CO.ZA

Trust me, it can get weird to be on the receiving end of a stranger’s lingering stare. I’m just trying to go about my day, and suddenly I’m wondering if I should be scanning for exits or potential witnesses. I’ve crossed the street to walk on the other side when a dude’s eyes were glued to my body as he came toward me; I’ve also switched train cars or seats at the bar when

MH LIFE

RELATIONSHIPS

The Sliding Scale

TEASING THE SNEAK PEEK: Tug up the hem of your shirt—or tug down the hem of your pants.

I realised someone was indiscriminately gawping at me. But stepping into a room and

That’s your cue to snap out of it and move on. Even if you’re not looking to take things

having someone look me in the face, smile and

further, you can still be guilty of an unsubtle

say hello? This is fine and friendly!

checkout. Just because you’re married

I know there are a lot of mixed messages when

or otherwise off the market doesn’t mean you

it comes to how (or even if) men should check

automatically stop noticing other people. (It

people out. Many women will tell you they’re

helps to be in a relationship with someone who

generally aware that they’re being looked at all

acknowledges this, too.) Sometimes you simply

the time: on the street, on social media, pretty

encounter someone so hot, their hotness acts like

much anywhere their image exists—and it can

a super magnet for all the eyeballs in the vicinity.

get exhausting. Yet lots have internalised this

If you’re one of those cool, cheeky couples who

stuff themselves, hence the inner conflict of

are very open and vocal with each other about

feeling uncomfortable when strangers ogle

whom you find attractive, congratulations,

them while also appreciating external validation

I am very happy for you! Still, don’t stand there

about how nice they look—in the proper context,

leering, because I don’t want to feel like I’m

of course. It’s one thing to walk into a bar or club

the target of a unicorn hunt. Not saying you’re

and turn heads. It’s much weirder and grosser

necessarily looking for a third, but depending

to walk into a conference room and experience

on the situation, it could read that way.

that same reaction.

These tips are also key in that

All of this is happening in the age of “WAP” and other women’s sexual-

THE BOA CONSTRICTOR:

empowerment anthems,

Get naked—but use your arms and/ or legs to cover up your private bits.

which means you’ve probably noticed that women are feelin’ themselves more. They’re reclaiming their bodies as their own to flaunt as they please. The key is being supportive of that without assuming that any show of skin or hint of promiscuity is an invitation to voice your explicit approval.

MOUNTAIN VIEW: Lie flat

If you want to demonstrate

on your stomach and lift your butt. Shift the camera slightly to the side so your booty is visible behind your head.

“You can stalk someone’s Instagram feed all you want without interacting with it”

your support, a friendly hello—

WHOA, NELLY

And always (always) crop out your face before sharing any nudes. For security’s sake.

Instagram feed all you want without interacting with it—I mean, that’s the point of social media, right? We’re all curious to know what people are up to. And sometimes they’re up to some obvious thirst-trapping. (See Channing Tatum’s naked selfie for reference.) If you want to put yourself on someone’s radar, liking their Instagram post is a generally inoffensive way to do that. But commenting on the

post with a heart or flame emoji? You are now

to your local barista or postal worker—is totally

approaching iffy territory. A midnight

sufficient. Don’t make it about them being hot

double-tap binge through someone’s entire

is what I mean.

Instagram grid? You are officially doing way

to throw your lustful gaze at. However, making

hands on your hips and show off... everything.

You can stalk someone’s

the same kind of nonsexual greeting you’d give

It’s no one’s business whom you choose

SUPERMAN: Plant your

virtual space known as online.

it someone else’s business—i.e., forcing them to

too much! This will never not come off as a cartoon eye-springing awooga wolf call. After several centuries of society positioning

react to your very obvious ogling—is when things

a woman’s appearance as her primary value,

can veer into creep territory. Whether the object

we are lucky enough to live in an era when women

of your lustful gaze wishes to be perceived or not,

are rediscovering and reinventing femininity

they probably already realise you’re checking

on their own terms. I’m assuming you don’t

them out, and if they want to take things

want to blow it by making it about you, or for you.

further, they’ll let you know. If someone doesn’t

Conduct yourself like a gent and you might just

reciprocate your eye contact or smile, they’re

find someone making eyes at you from across the

likely not picking up what you’re putting down.

bar (hooray, vaccines!) this summer.

JAN/FEB 2022

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ILLUSTRATIONS: CHRIS DANGER | @SALMANQASEMI (PEACH), SHUTTERSTOCK (EYES).

Sexy Selfie Positions

Granadilla Original R799 granadillaswim.com

OWN THE BEACH

THE HOTTER MONTHS CALL FOR THE ULTIMATE WINGMAN: SURF-READY, OCEAN-FRIENDLY BOARDSHORTS. PHOTOGRAPHS BY BYRON KEULEMANS

Rip Curl Layday R900 ripcurl.co.za

LIFE ON THE NEXT LEVEL

18”

MADE FROM RECYCLED MATERIALS

Nautica R699 everyshop.co.za Hurley Phantom Windansea R1 199 hurley.co.za

RECYCLED NYLON

Scotch & Soda R1 599 scotch-soda.co.za John Frank Dino R749 Rizelli Fashion

16”

RECYCLED POLYESTER

Hurley Phantom Ripstop R1 199 hurley.co.za Hurley Phantom Tailgate R1 199 hurley.co.za Scotch & Soda R749 scotch-soda.co.za

SLIDE INTO SUMMER

Hurley Cannonball Volley R1 199 hurley.co.za JAN/FEB 2022

MH.CO.ZA

P R4 um 99 a

STOCKISTS: SHOP.ADIDAS.CO.ZA; BASHAFRICA.COM; ZA.PUMA.COM

Silent Theory R599 Rizelli Fashion

B R9 irke 99 n st

ad R6 id 99 as

Don’t flip flop on your footwear. Choose one of these:

Hurley Phantom R1 399 hurley.co.za

MASTERS OF METAL

Maui Jim R4 320

Randolph R4 800

Under Armour R1 799

STOCKISTS: RANDOLPHSUNGLASSES.CO.ZA; MAUIJIM.COM; UNDERARMOUR.CO.ZA

Minimalist, flattering and easy to wear, throw shade with steel frames.

MODEL: MORGAN /BOSS MODELS

Scotch & Soda Boardshorts R749 Scotch & Soda Sweater R2 899 scotch-soda.co.za

TAG HEUER AQUARACER PROFESSIONAL 300 This 43mm diver offers water resistance up to 300m and is powered by the Calibre 5 automatic movement. (R50 000, picotandmoss.co.za)

HIDDEN DEPTHS WHEN IT COMES TO SERIOUS FUNCTIONALITY, A DIVER IS THE SWISS ARMY KNIFE OF THE WATCH WORLD. BY LUKE BENEDICTUS

“THERE CAN BE ONLY ONE!” That’s the

on the weekend. Considered from these angles,

encircles a dive watch’s case, will also invariably

war cry in Highlander, the enjoyably mindless

the timepiece best equipped for these multiple

come in handy. It’s designed to record how long

action/fantasy romp about immortal warriors

challenges would almost certainly be a diver.

you’re underwater and turns only one way as

Never strapped on a scuba tank in your life?

a safety precaution, so if you’re shoulder-barged

if you applied this same logic to your wristwear?

Doesn’t matter. A diving watch ticks all the

by a great white (say), it’ll indicate you have less

Not in a decapitation-with-broad-sword-while-

boxes on dry land as well. In fact, if you select one

air or decompression time, not more.

musically-scored-by-Queen kind of way, but as a

on a bracelet rather than a rubber strap, it’ll pass

But there are plenty of other ways for a land-

process of natural selection. More specifically, if

muster in all but the most formal circumstances

lubber to use it. Apply your bezel while braaing

you were only going to have one watch, then what

and won’t raise eyebrows in the boardroom

to cook up the perfect steak; set it to remind

sort would it be?

(except with envy).

yourself how long you have till loadshedding

Clearly, there are various criteria to consider

Luminous hands and indices make a diver

starts; or click it in the gym to monitor how

here. The watch in question would need to

readable at a glance beneath the waves. But that

much longer you’ve got to grit your teeth

be sufficiently robust to stand up to your full-

legibility also applies if you’re trying to tell the time

during your next set of planks.

contact lifestyle. Decent water resistance and

in the middle of the night. The water resistance

legibility would be definite plus-points, too.

of a diving watch is also proof that it’s genuinely

functional type of mechanical watch that money

And if you’re limited to a single watch then

durable. Extra-thick crystal covers the dial

can buy. You can even use it to try and pass

it should also be versatile enough to look suitably

to withstand the pressure underwater, but that

yourself off as one of those intrepid, outdoorsy

professional at work while not out of place

means it’ll also laugh off the odd knock or scrape.

types who actually goes diving, but we can’t

if you’re kicking back in shorts and slops

The unidirectional bezel, the ring that

JAN/FEB 2022

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The bottom line is that a diver is the most

guarantee that’ll work.

ADDITIONAL WORDS: KELLEIGH KOREVAAR | PHOTOGRAPHS SUPPLIED

trying to lop each other’s heads off. Yet, what

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D FX S ct O e G dir e’s bat L A i th n c m a s h P E w ra c o h l R ed m F ale atc na 0, O o D ign fro ion s w cti 95 ) TU Des put at thi ire R65 .za N , in ne ers bid l. ( .co e i e a r m u ez i g M im iq g b gre n sw u tin rles a ta a ro ch

MH.CO.ZA

JAN/FEB 2022

STYLE MH UPGRADES

SUMMER SCENTS

START THE SEASON ON THE RIGHT NOTE WITH THESE FRESH FRAGRANCES. BY KELLEIGH KOREVAAR

MH UPGRADES

GROOMING

BURBERRY HERO FOR MEN EDT BEST FOR: DAY TO NIGHT BENTLEY FOR MEN SILVER LAKE EDP BEST FOR: EARLY SUMMER As the temps spike, the right scent can help you feel fresh. Blending ice-cool notes such as lemon and peppermint, Bentley’s fragrance feels like a gust of mountain air, the perfect pick-me-up when the mercury rises. Plus, the bottle was modelled after the iconic lines and curves of Bentley’s luxury rides; so you can think of it as both an olfactory and ornamental investment. (R1 495 for 100ml, dischem.co.za) Top Notes: Lemon and mint Middle Notes: Violet leaves, lavender and pink pepper Base Notes: Amberwood and white musk

day

night

ZADIG & VOLTAIRE THIS IS US! EDT BEST FOR: ANY SITUATION This unisex fragrance is one that will take you from summer into the autumn months and beyond. The soft textures of Cashmeran and vanilla are supposed to envelop you, while the sexy musks and addictive sandalwood notes will set the mood for any situation. It was designed to be shared in order to create unity between the people wearing it (as long as COVID-19 protocols permit). (R1 440 for 100ml, clicks.co.za). Top Notes: Vanilla Middle Notes: Cashmeran Base Notes: Sandalwood

day

night

With more fragrance appearances than Dwayne Johnson in summer blockbusters, bergamot seems to show up in almost every scent. Why? Perfume artists consider bergamot to be the finest of citrus notes. It’s a highly-prioritised ingredient because, while it’s fresh, it’s richer and more rounded than many of its zesty counterparts.

While you may not have travelled much in the past two years, this fragrance will still give you the aura of a world-weary adventurer. (Think: more Indiana Jones, less 48-hour layover in an airport.) It’s a bottled tour of the globe’s best scents, taking you on a journey from Italy, with its Sicilian Bergamot, to hanging out oceanside and breathing in refreshing sea notes, before motoring off to an Indonesian island for a nightcap of sweet and earthy Patchouli leaf. Bottom line: you’ll smell like someone with more than three stamps in their passport. (R1 499 for 100ml, woolworths.co.za) Top Notes: Sicilian Bergamot, pink pepper and exotic fruits Middle Notes: Sea notes and ambergris Base Notes: Woodsy notes, Indonesian patchouli leaf and leather

day

night

JAN/FEB 2022

Top Notes: Bergamot Middle Notes: Juniper and black pepper Base Notes: Atlas cedar, Virginia cedar and Himalayan cedar

day

night

ACQUA DI PARMA BLU MEDITERRANEO MIRTO DI PANAREA EDT BEST FOR: EVERY DAY When it comes to an everyday fragrance, you need something that puts in the work every. damn. day. Woody and aromatic, this scent dances the fine line between luxury and lumberjack, delivering clean and crisp notes while retaining a natural edge. The fragrance has stood the test of time since 2008. It will be a staple this summer and many more to come. (R1 800 for 75ml, skins.co.za) Top Notes: Myrtle, lemon, bergamot and basil Middle Notes: Sea notes, jasmine and rose Base Notes: Juniper, cedar and amber

day

night

MAKE SENSE OF SCENTS

MONTBLANC EXPLORER ULTRA BLUE EDP BEST FOR: TRAVEL

BERGA-WHAT??

If you want to invest in just a single fragrance, this one will serve you tirelessly in summer, spring and autumn. Featuring cedarwood oils from three distinct mountain ranges—Virginia’s Appalachian, the Atlas Mountains in Africa, and the Himalayas in Asia—this do-it-all fragrance was designed to be fresh, subtle and adventurous. (R1 845 for 100ml, woolworths.co.za)

MH.CO.ZA

Understanding fragrances isn’t all that difficult once you nail the basics. Take note of these notes:

TOP NOTES Top notes set the stage. Your first impression is largely based on the top notes. They tend to evaporate quickly and lead into the heavier middle notes. Common top notes: bergamot and lemon

MIDDLE NOTES They are sometimes called the heart notes because they are the foundation of the scent and more complex. Middle notes make up the majority of the aroma once the top notes evaporate. Common middle notes: lavender and black pepper

BASE NOTES Think of this as your lasting impression. Base notes are in direct contrast to top notes; where top notes are vibrant and energising, base notes are calming. They also create depth. Common base notes: sandalwood and patchouli

TE S TE D

TRAINING DAY THE PART OF YOUR BODY THAT EXERCISES THE MOST IN ANY ACTIVITY (EXCEPT SWIMMING) IS YOUR FEET. TREAT THEM WELL AND MATCH THEM TO THE RIGHT PAIR OF TRAINERS AND YOU’RE OFF TO A GREAT START. THESE SHOES COMBINE THE LATEST IN TECH, COMFORT AND STYLE TO MAKE SURE YOU’RE ALWAYS PERFORMING YOUR BEST. BY RYAN SCOTT

BEST FOR:

CrossFit Flexibility and Response Reebok Nano X1 R2 299 Made for climbing, jumping and throwing your body around at maxed-out intensity, the Nano X1s feature the ever popular Floatride Energy Foam cushioning lower down and works its way up to a Flexweave knit upper. The upper is breathable, durable and designed for multidirectional movement. The Floatride cushioning is prominent in the forefoot to provide the response you’re looking for from explosive movement. Weight: 275g | reebok.co.za Think exploding jump from stationary to halfway up a climbing rope.

BEST FOR: 02 Versatility at the Gym UA HOVR Apex 3 R2 899

BEST FOR: Functional Training

Working through your gym routine in the Apex 3s you’ll feel the collaboration between a flexible outsole and layered upper system. The result is a locking down of the heel while freeing up the forefoot to create stability across the full range of side-to-side, backward or forward movements. Forgot you signed up for a studio class? Ample UA HOVR cushioning has you covered.

Vivobarefoot Geo Racer Knit R2 780

Weight: 385g | underarmour.co.za Machine, floor and court ready. STOCKISTS ADIDAS - ADIDAS.CO.ZA; NEW BALANCE - NEWBALANCE.CO.ZA; ON - TIFOSISPORTS.CO.ZA; REEBOK - REEBOK.CO.ZA; ASICS - ASICS.COM/EN-ZA; PUMA - ZA.PUMA.COM; UNDER ARMOUR - UNDERARMOUR.CO.ZA; NIKE - SUPERBALIST.COM; BROOKS - BROOKSRUNNING-SA.CO.ZA; SALOMON - SALOMONSPORTS.CO.ZA; VIVOBAREFOOT - VIVOBAREFOOT.CO.ZA

Weight: 260g | vivobarefoot.co.za

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IMAGES SUPPLIED

The better your proprioception (feedback from the ground through your feet) the more efficient your movement will be—and with less than 5mm between you and the surface your foot will have a great connection. Zero cushioning, no profile from heel to toe and a shoe shaped like your foot, are all big plus factors in building your foot’s natural strength and structure. Now that your feet are working to the best of their ability they can adapt to the required movements of functional training.

BEST FOR: 04 Blazing Trails

TRAIL

MH UPGRADES BEST FOR: 05 Smashing Your 10K PB

Salomon Ultra Glide R2 999

Adidas Adizero Adios Pro 2 R4 499

When the trails have taken their toll on your legs, a reverse cambered outsole will help you transition from heel to toe with its rocker shape. Not entirely sure what terrain you’ll be up against on your trail adventures? The Salomon Contagrip MA is created for traction on a wide array of surfaces—wet, dry, hard or loose.

Illegal in competitions last year due to a towering stack height (the heel) exceeding regulations, the IAAF stepped in, regulated shoe specs worldwide to make it legal, and now the fastest road shoes are sporting more foam than ever. Internally, carbon rods load up on downward force and then give you back energy when expanding—a big factor in so many records falling and the Pro 2s have claimed a lot of them in 2021.

New Balance FreshFoam Hierro V6 R2 699

Puma Voyage Nitro R2 800

CROSSFIT

Weight: 283g | salomonsports.co.za Stay glued to the ground.

TRIED & TESTED

Weight: 223g | adidas.co.za Become the road warrior.

Altra Superior 5 R2 499

ON Cloud X R2 899

Nike Metcon 7 X

GYM

R1 919

Under Armour TriBase Reign 3 R2 299

Adidas 4D Fusio

Proof that form and function can coexist.

FUNCTIONAL TRAINING

R4 999

Salomon Predict Soc 2 R2 999

Reebok Floatride Energy 3.0 Adventure R1 999

Brooks Hyperion Tempo

ROAD

R2 249

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Asics MetaRacer R3 500

MH UPGRADES

GAME CHANGERS TAG HEUER CONNECTED

WHEN TECH MET MECH

APPLE ISN’T THE ONLY SMART WATCHMAKER. TAG’S FUSION OF TIME-TESTED MECHANICS AND GOOGLE AI TICKS EVERY BOX.

SIX YEARS AGO, TAG Heuer disrupted the market with a piece of wearable tech dressed in classic watchmaker’s clothing,

Choose from five custombuilt faces, from a classic chronograph style to liquidcrystal digital. There’s an aesthetic to suit any taste.

causing the more traditional-minded Swiss horologists to cry into their muesli. The original Connected certainly made waves, but its success was qualified: was it supposed to be a watch-lover’s

ii_

smartwatch, or a fitness guy’s dress

13.5mm

watch? The new Connected 45mm is another matter. It has the weight and

The Connected is 3mm thicker than the Apple Watch. Its bulk gives it the feel of a mechanical watch, while still being light enough not to be a burden.

heft, not to mention the quality of finish and materials, that you would expect from a luxury timepiece. Paired with a suit, it looks convincing in a way that no other tracking device does (despite

GET YOURSELF CONNECTED

what denizens of Silicon Valley will tell you). And the Connected will help you

With TAG’s updated Sports app, your new watch will help you smash your targets

20hrs

Improving on its earlier smartwatches, TAG has kitted this model out with a 430mAh battery, which runs for 20 hours, including a 60-minute workout.

TAG HEUER CONNECTED FROM R33 000, PICOTANDMOSS. CO.ZA

iii_

4 cases iv_

320

Previous generations of the Connected already offered screens with impressive resolutions of up to 280psi. The latest model easily tops this with an awesome 320psi.

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An Apple Watch will always look like an Apple Watch. By contrast, the Connected offers a choice between three stainless steel cases and one in titanium. You can also select between a rubber strap or a steel bracelet, giving you scope for true individuality.

TOP RATED

The addition of a heart-rate sensor to the case back means you can accurately track the calories you’ve burned.

EVERY MOVE YOU MAKE

A built-in GPS, accelerometer and gyroscope ensure the reliability of your performance metrics.

GAME ON

It’s useful for more than just Parkruns. TAG’s in-house Golf app now also comes with its Sports app.

LINKED IN

The TAG app isn’t a walled garden. All workout data can be linked with Apple Health and Strava.

WORDS: TOBY WISEMAN

keep up the pace, too. The product of a close, creative collaboration with Google, the Connected boasts increased battery life, Wear OS software and one of the most advanced chips in the smartwatch business. Designed with high-intensity performance in mind, this will not only track your activity and heart rate but also help to monitor metrics for sports as varied as cycling and golf. Much has been made of the apparent incompatibility of mechanical watchmaking and the digital age. But given TAG’s long association with sport, its synthesis of the best of both worlds shouldn’t be a surprise. It might just be the first original classic of the 21st century.

THE BEST GEAR TO HIT MH HQ THIS MONTH

THE EDIT

ROLL OUT THESE TYRES ARE R E A DY FO R A N Y TERRAIN.

BY MH STAFF

FORZA HORIZON 5 The latest entry in the Forza Horizon series jets off to Mexico, serving up a giant open world with miles of glorious, HD tarmac to tear through in a stable of officially licensed cars. Get behind the wheel of a Ferrari F40 or test the aerial abilities of a VW Beetle (surprisingly aerodynamic with the right-sized hill), Horizon 5 is a must-own title for any motorhead. Available on Xbox Series X and Series S, Xbox One and PC.

UA FORCE 2 MIRROR SUNGLASSES When it comes to finding a sport-ready pair of glasses, you need hardworking sunnies that do more than just block out the rays. Not only do these put an iron curtain between you and the dreaded UV, but the TR90 frames feature an auto-lock stop hinge that'll keep the Force 2s glued to your face, whether you're swinging a golf club or putting in a session in the saddle. Bonus: the water–and smudge–resistant coating will give you a clear eye on all the action. R3 499, underarmour.co.za

EVOLVE HADEAN CARBON ALL TERRAIN The Hadean is a supercharged electric skateboard with all-terrain capabilities that doesn't shy away from steep inclines or clocking impressive speeds. (Its dual 3000-watt motors can easily get you rolling at up to 40km/h, or even faster if you swap out for the street tyres.) Electric boards can take a bit of getting used to. Our advice: practise in an empty parking lot, and ramp up the speed slowly.And remember to wear protective gear–helmet, pads, the works. Once you've got a handle on the controls, you'll start to appreciate some of this board's highlights, like the responsive brakes, generous mileage, and lightning fast four-hour charging time. Weighing in at just 13.5kg (in its all-terrain configuration) it's a light carry, too. R44 990, evolveskateboardssa.com

IMAGES: SUPPLIED

THE MISSION Created by a group of fly fishing fanatics, The Mission Fly Mag is a tribute to an activity that's as much adventure as it is a meditative state. (Seriously, few experiences can compare with the stripped-down tranquility of dropping a lure and knocking back a brew.) Featuring articles that'll inspire you to escape the concrete jungle, and covers that'll elevate even the most scuffed-up, antique coffee table, this is your summer reading, sorted. Bonus: it's completely free. Find out more at themissionflymag.com

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TR AIN YOUR MIND, BODY AND SOUL

THE GLASS IS...? Healthy, half-full thinking can be learned. Even now.

YOUR 5-DAY OPTIMISM TRAINING PLAN THE PESSIMIST THINKS PUSH-UPS MAKE HIM TIRED. THE OPTIMIST THINKS THEY MAKE HIM STRONGER. HERE’S HOW TO CHANGE YOUR ATTITUDE—AND YOUR LIFE. / BY LYNYA FLOYD

OPTIMISM IS A performance-enhancing

coauthor Dr. Kristen Dieffenbach,director of the

drug: Olympians know this. In fact, when

Centre for Applied Coaching and Sport Science

researchers interviewed former Olympians, they

at West Virginia University.

discovered one of the traits that separated those who exceeded expectations from those who fell

look for opportunities, not problems. And even

short: a high level of optimism.

when they see problems, they’re able to identify

“Optimists tend to take a posture of confidence and persistence, while pessimists JAVIER JAÉN

“Optimists are able to succeed because they

are doubtful and hesitant,” says that study’s

JAN/FEB 2022

MH.CO.ZA

solutions.” But this superpower extends beyond the world of sports. Optimism—“the fundamental belief

OPTIMISM PLAN

HOW TO DO IT FIRST, YOU HAVE TO EXPAND YOUR CONCEPT OF “OPTIMISM.” It’s not just about thinking nice thoughts. “Optimists look at adversity as temporary, external and not entirely their fault,” explains Dr. Jack Singer, a sports psychologist who has helped Olympians and businesspeople apply peak-performance principles to their work. “Pessimists view adversity as unchangeable, pervasive, and personal. When you’re negative,” says Singer, “your brain goes into fight-or-flight, thinking there could be an emergency, and that slows down everything from creativity to your immune system.” Reversing course takes regular action. Here’s how.

WHAT TO DO EVERY DAY: that things are going to work out even when they’re not going according to

1. Start out each day the same way: with the Morning Mindset Warmup. 2. Practise a different Optimism Exercise on days 1 through 5 (at right). 3. Always finish with the End-of-the-Day Mental “Cooldown.”

plan,” as performance psychologist Dr. Michael Gervais puts it— is a core asset for elite military operatives, corporate leaders, and average guys who are in way-aboveaverage health. And research shows that, when compared with pessimists, optimists live 11 to 15 percent longer, sleep better, and are more likely to have better cardiovascular health. If you’re not a natural optimist (which is classic pessimistic thinking, by the way), or if the past year has done a number on your usual positive outlook, you’re not out of the game. Optimism can be trained, but it takes some effort to build. “Most people haven’t formally trained their mind,” says Gervais, a co-founder of Compete to Create, which has worked with

MORNING MINDSET WARMUP “AS YOUR BODY’S WAKING UP, YOU ALSO WANT TO WAKE UP YOUR MIND,” SAYS GERVAIS. LIE IN BED FOR A FEW MINUTES AND FOLLOW THESE STEPS: BREATHE. Take a deep breath for five seconds and let it out for ten. “Giving yourself the luxury of a long exhale signals to your brain that you’re safe,” Gervais adds. 2. BE GRATEFUL. Think of one thing you’re thankful for and feel that gratitude. Make it different each day. Some experts say it can take around 14 reps (or two weeks) of doing this before the benefits—including mental strength, resilience and, of course, optimism—start to kick in, because by then you’ve gone beyond the easy answers and found what you’re deeply appreciative of. 3. DECIDE. Define a single, clear intention for your day. This isn’t about what you’re going to check off your to-do list. It’s about how you want to be today. For example, you might choose to feel unflappable or generous. “You’re telling yourself that there are good things happening in the world and deciding how you want to show up in that world,” says Gervais. 4. MEDITATE. “People who practise meditation tend to be more optimistic,” says Gervais, who recommends doing it a minimum of eight minutes a day and concentrating on one breath at a time. 1.

Fortune 100 CEOs, military personnel, and American football team the Seattle Seahawks. “The mind can be a junkyard of ideas, as opposed to a centre of clarity where you can apply the science of thinking about the future with an optimistic lens.”

END-OF-THE-DAY MENTAL “COOLDOWN” CREATE A QUIET WINDOW LATE IN THE DAY AND SPEND FIVE MINUTES ASKING YOURSELF ONE OR MORE OF THESE QUESTIONS: 1.

“IS THERE ANOTHER WAY TO THINK ABOUT THE THING THAT WENT WRONG TODAY?” No day goes perfectly. But “optimists are tremendous reframers,” says Dr. Afton Hassett, a clinical psychologist. To be like them, try to catch yourself in negative thinking and flip to positive. Maybe today’s slipup will protect you from making a bigger mistake later. “The more you practise reframing, the faster you get at it.”

You can get your mind and your outlook in a healthier, more helpful place when you spend a week or more really paying attention to it. Here are your strategies to clean up the junk— and start building.

“WHAT WERE MY BIG WINS FOR THE DAY?” Focus on and reflect upon your strengths. What thinking did you flip or what negative spiral did you avoid?

“WHAT WAS TODAY’S KRYPTONITE?” What were the actions, thoughts, or interactions that sapped your energy? “Living in regret, the past, fear, frustration—all of it cripples us,” says Kimberley S. Reed, a diversity, equity, and inclusion expert and the author of the book Optimists Always Win! “Look at the people, behaviours, or objects that might be draining and recognise how they may be blocking your optimism. Then figure out how to avoid or change them.”

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M H H E A LT H

OPTIMISM

THE EXERCISES EACH DAY, EXPLORE THE PRESCRIBED PILLAR OF OPTIMISM FOR THAT DAY.

DAY

PRACTISE POSITIVE PERFECTIONISM

BECOME A RESEARCHER OF THE AMAZING

VISUALISE THE OUTCOME YOU WANT

CULTIVATE SPONTANEITY

REWIRE YOUR BRAIN FOR HAPPINESS

WHY IT WORKS

Positive perfectionism is a focus on how you can do your best, knowing that mistakes will happen and you can figure out how to correct them when they do. “With negative perfectionism, you’re never good enough,” says West Virginia University’s Dieffenbach. “You focus on what you didn’t get done or times when you weren’t enough. There’s nothing wrong with striving to do your best. It only becomes a problem when the only outcome is the best one.”

Your mind naturally has a negative bias, because it has learned to search for danger. “To train your brain for optimism, you have to scan your world and find things that are amazing,” says Gervais of Compete to Create. Like the size of the web a spider built on your deck last night, or how every traffic light was green on your way to get milk. “Finding the amazing sends a signal to your brain that you can relax in this environment because there are good things out here.”

Sports figures use visualisation all the time to see themselves recovering from a bad play or making that legendary drop kick. Instead of dwelling on what went wrong, they keep their mind’s eye on what they truly want to happen. You can do the same, whether you’re stressed about the call you need to make or about going on a socially distanced date.

It’s about getting out of that pessimistic, “things are unchangeable” mindset. For instance, in a meeting, when you throw out ideas that you haven’t thought through, explains sports psych ologist and consultant Singer, “some of those will be tremendous ideas we didn’t allow ourselves to think of before.” Spontaneity is about newness and change and pleasurable experiences, which again erase negative bias.

“When we’re exposed to something traumatic, there’s a rush of neurochemicals that sear that memory into our brain so that we’re always aware not to repeat that bad thing,” explains the University of Michigan’s Hassett. “This doesn’t really happen with positive emotions, so we need to put an emphasis on them to lock them in.”

HOW TO DO IT

Take time at different points in the day to identify moments when you might have been beating yourself up for things that didn’t work out the way you wanted them to. Make a conscious effort to go from brutal criticism (“Oh, you screwed up there!”) to constructive feedback (“Really nice effort. Next time, try x.”).

Overcome that negative bias by becoming the Indiana Jones of searching for things to celebrate. Note those any way you want; Gervais recommends using the Three Good Things app, which reminds you to notice remarkable stuff every day and keeps a record of it.

Before you start your day, think about tasks or encounters that cause you some anxiety and visualise what the best possible outcome looks like. Even better is visualising how you’ll recover from a fumble, since optimists see adversity as nonpermanent and surmountable.

It might sound odd to plan to be spontaneous, but the more you practice incorporating spontaneity into your life, the more effortless it will become. Let the person at the wineshop pick the bottle you buy. Sign up for the next virtual 5K race whose ad comes into your in-box and see where it takes you.

Hassett recommends freeze-framing your peak happy moments— sprinting the last few yards of a race, reaping thanks at work for going the extra mile—and taking stock of what you love about them. What are you feeling, smelling, seeing? This imprints them in your mind and makes them easier to recall.

EXERCISES

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M H H E A LT H

SCIENCE OR FICTION?

adaptogens

CAN

PLANT POWER

UPROOT WORK STRESS? THE LATEST SUPPLEMENT CRAZE PROMISES TO HELP YOU OUTWIT ANXIETY, OFTEN OVER A SIMPLE BREW. ANYONE FOR A CUPPA?

WORDS: MICHAEL EASTER | ILLUSTRATION: SUPPLIED | *UPSTATE MEDICAL UNIVERSITY | **MERCY HOSPITAL AND MEDICAL CENTRE

early 80% of us now say we’re stressed out, which perhaps explains the rise of the anti-anxiety industry. Along-side established practices such as mindfulness and therapy, a new category of cure has emerged: adaptogens. These (supposedly) stressfighting plants are ubiquitous in today’s trendiest teas and exorbitant snacks. Their exotic names might evoke wellness quackery, but some experts are finding glimpses of truth in the far-out claims. When stress strikes, your endocrine system responds with a surge of the fight-or-flight hormone cortisol. A daily dose of adaptogens may increase your stress threshold, allowing you to deal with more before cortisol floods your system. But so far, studies have been small and many of the benefits remain unproven. Everyone likes a solution, but these New Age potions offer few guarantees. “If someone wants to use adaptogens, I get them to figure out what’s causing their stress, which is usually some questionable behaviour pattern,” says biochemist and nutrition consultant Trevor Kashey. “Then, I ask if they think a root powder will fix that pattern and, well, you can guess what they say.” Still, if you want to sip an adaptogenspiked chai while you’re sorting out your life, it may help— if only because it’s a positive step to identifying the root of your issue.

TAKE IT OR LEAF IT Some herbs and roots promise to relieve anxiety but can actually trigger cortisol spikes. Don’t stress, however, as we’ve sifted the pseudo from the certified in the science of adaptogens.

INDIAN GINSENG

REISHI MUSHROOM

The science: Those who took this plant (also known as ashwagandha) daily alongside counselling felt a 57% drop in anxiety, while counselling-only subjects felt just a 31% dip*.

Verdict: The stats suggest a benefit, but the study was small.

The science: The Journal of Medicinal Food reports that a hefty dose of this mushroom powder increases a sense of overall well-being and helps to fight against fatigue.

Verdict: The evidence so far is purely anecdotal.

PANAX GINSENG

RHODIOLA ROSEA

The science: A study at Northumbria University found that this ancient Korean plant could improve your daily mood and help you to chill out after a stressful day.

The science: Creighton University reported reduced markers of inflammation linked to stress in people who took a rhodiola supplement for four weeks.

Verdict: Promising, but the study was on just 30 people.

Verdict: The physiological evidence is convincing.

LIQUORICE ROOT The science: Research** suggests that liquorice can increase cortisol at higher doses, with little influence in low amounts, while any benefit seems to be a placebo effect.

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GET A SHROOM

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Verdict: Raised cortisol could do more harm than good.

GOODMIND FUNCTIONAL MUSHROOM CAPSULES R375 Combining three different types of adaptogenic mushrooms, including the aforementioned Reishi, GOODMIND claims these mushroom capsules can help reduce fatigue, clear brain fog, and nix stress. Our Deputy Editor Kieran Legg swapped his morning java for two capsules a day to put these claims to the test. “Maybe it was a placebo effect, or I was dodging that midafternoon caffeine crash, but after a week, these daily doses gave me a noticeable energy boost,” he says. (goodleaf.co.za)

TO DO RIGHT BY YOUR HEART: FOCUS ON HIGHIN-FIBRE CARBS YOU MIGHT LOVE doughnuts and cookies, aka simple, or refined, carbs—ones that are low in fibre and nutrients and raise your blood sugar quickly— but your heart does not. A new study in The New England Journal of Medicine showed that people whose diets contained the most of these foods had a 14 percent higher risk of a major cardiovascular event over ten years (and a 25 percent higher risk of death from any cause) than people whose diets had the least. What this has to do with your heart: too many simple, low-in-fibre carbs may lower “good” HDL cholesterol and increase triglycerides and unhealthy LDL cholesterol.

PRO TIP

YOUR

HEALTHIEST BODY STARTS NOW

THE HOLIDAY SEASON IS USUALLY WHEN WE LET IT ALL GO. BUT WITH MORE TIME OFF, THIS IS YOUR CHANCE TO FOCUS ON YOUR HEALTH AND SET YOURSELF UP TO START THE YEAR STRONG. / BY JESSICA MIGALA

TO FEEL YOUNGER: DROP AND DO 40

A STUDY OF more than 1,100 firefighters found that those who could crank out more than 40 push-ups had a lower risk of a cardiovascular event, like a heart attack or stroke, over the

next decade compared with guys who could do fewer than ten. The ability to hammer out those reps is a sign of total-body muscular strength, which is associated with good blood pressure and metabolic health. Can’t do 40 in a row? Do as many as you can in a row, then rest 10 seconds; repeat this until you’ve done 40 total reps. Do this three times weekly; you’ll build the strength to do 40 straight.

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PRO TIP “I start most days with 150 pushups,” says Dr. John P. Higgins, a professor of medicine at McGovern Medical School at UTHealth. He uses the Perfect Push-up tool. “It has handles that rotate on a base, which helps me be more stable and use correct form,” he says. “Ever since doing 150 a day, my upper body, breathing and abs are better. And it really wakes me up.”

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Dr. Spencer Kroll, a fellow of the American Board of Clinical Lipidology, noticed that his patients with unhealthy blood sugar and insulin function also had more dangerous blood fats. So he revised his own diet, taking out simple carbs like bread and pasta to cut carbs from 40 to 20 percent of his calories. The remaining carbs are high in fibre. For instance, at breakfast, “I’ll eat a small bowl of nuts, berries, and a barley cereal,” he says. Other meals include higherfibre grains like quinoa. “I’ve seen significant improvements in my LDL cholesterol,” Kroll says. “My triglycerides are better, and my insulin function is, too.”

M H H E A LT H

TO CONTROL YOUR BLOOD PRESSURE: TACKLE STRESS ONE OF THE best ways to be healthier is to get your blood pressure under control. When it’s high, it can damage nearly every organ in your body. And one of the most overlooked ways to help it stay low is to manage stress. All-day stress may push your BP high while you’re awake, says cardiologist Dr. Christopher Kelly of UNC Health Care. Even if it becomes normal overnight, it still taxes your system. Stress may also lead to overdrinking, smoking and other choices that don’t help BP, he says. In addition to seeing a doctor about high BP, carve out time to reduce stress. Meditation isn’t the only way to do it. Lean into your own stress shedders, even if they’re quirky, like making playlists or solving a Rubik’s cube.

JACOB LUND/ADOBE STOCK (PUSHUP). PAVEL DORNAK (QUINOA). DAVID SYKES (BRAIN). SUN LEE (TOY).

PRO TIP “I love going to Costco when I need a break,” says Dr. Jamin Brahmbhatt, a urologist with Orlando Health. “Something about that place is calming. I look at the new TVs and might buy something that I may not always need. It’s been a ritual since high school, when my friends and I would go once a week. It brings back memories of those times.”

TO STOP LANGUISHING: FIND WHAT FOCUSES YOU

THINGS MIGHT BE looking up with COVID, but maybe you feel ... absolutely effing blah. You’re stagnant. Aimless. You’re not depressed but not excited, either. The term for this is languishing, and “I’m seeing

BODY

TO STICK WITH YOUR WORKOUTS: HAVE A TWOMONTH PLAN

TO FINALLY GET SOME SLEEP: RELAX YOUR BRAIN A BIG REASON we toss and turn is that “we are really good at learning how to get pumped up, but we are sometimes not particularly good at winding down and don’t give it its proper space,” explains MH advisor Dr. W. Christopher Winter. “The wind-down process doesn’t need to be elaborate; it’s just important to have a process.” Shut down screens at least 30 minutes before bedtime—their light can suppress your body’s production of sleep-inducing melatonin—and do something relaxing. Stop thinking of that time as doing nothing and fill it with something you’re into: a podcast, sex, music, jotting down a few great things about your day or your partner.

PRO TIP As a technology-free transition to sleep, Dr. Raj Dasgupta, of the Keck School of Medicine at the University of Southern California, works with his wife on 1,000-piece puzzles for 15 to 30 minutes. “With each puzzle piece found and placed correctly, the puzzler gets a little hit of dopamine, which rewards the brain and, in turn, relaxes the body,” he says.

an epidemic of it in my practice,” says psychotherapist Allison Abrams. Recognising and naming it is important and helps validate what you’re feeling. One way to help clear it up is to do something that gets you into a state of flow—when you’re fully absorbed and focused on something outside yourself, she says. Take a step toward whatever gets you there: maybe it’s fly-fishing, rock climbing, painting, or planting .

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PRO TIP “I kiteboard once a week,” says Dr. Alex Dimitriu, founder of Menlo Park Psychiatry & Sleep Medicine. He considers it “wind therapy,” which is his oceanic version of forest bathing, a tradition in Japan of recharging by spending time in the woods. It requires focus, and “the feeling of wind against my body makes me feel fresh and alive, especially during days of working from home,” he says.

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IF YOU DON’T know why you’re going to the gym today, it’s going to be harder for you to get there than for the guy who knows he wants to deadlift 100kg by February and has a plan to do it. You want a workout plan that sets you up for progress, explains certified strength and conditioning specialist Ebenezer Samuel. “Too much workout deviation keeps you from mastering moves and movements.” And a sense of mastery is what helps keep you coming back to the gym. “A good progressive 8- or 12-week programme will have you doing at least three key exercises or movements on a weekly basis,” Samuel says.

PRO TIP Random exercises and some walking on the treadmill? “That haphazard way of training doesn’t work at all. Follow a progression that has a prescribed number of sets and reps,” says Dr. Charlie Seltzer, an obesity-medicine physician. “The positive reinforcement you get from knowing you’re getting stronger—as in ‘I could only curl [10kg] for five reps last week, and now I can do eight’— makes you more likely to be consistent.” And stay that way.

T H E M H I N T E RV I E W

BIG WAVE MINDSET SA SURFER MATT BROMLEY TEACHES YOU TO FACE FEAR LIKE YOU WERE BORN TO RIDE THE STORM.

stuck in a rut. And before you know it you’re just going through the motions and never leaving your comfort zone.” For him, true growth, that lifechanging, forging-realmental-grit type of growth, always lies on the other side of fear. Getting scared tests you in a way that nothing else can, he says. But that doesn’t have to mean paddling out to Dungeons or jetting off to Hawaii—as Matt recently did —in pursuit of oppressively large swells. “You just have to get into the mindset that if that lifechanging wave does show up, you will be ready to say, ‘yes’, no matter how terrified you feel,” says Matt.

Turn the Tides According to Matt, getting comfortable with the uncomfortable, or on a first-name basis with fear, is about recalibrating your thinking. That, and a healthy helping of preparation. When that next storm is on his radar, the surfer goes through a range of emotions,

BIG WAVES RISE LIKE MOUNTAINS from the ocean’s

including doubt, anxiety and stress. “It’s really easy to

bottomless depths, swelling to an impossible size before

picture everything going completely wrong,” he says.

curling and crashing in a violent spray of foam. Unbridled,

And out there, where currents can drag you underwater

unpredictable and —to our comparably tiny human brains

and keep you there for minutes at a time, things can go

—unfathomable, just the sight of these rampaging tides is

really, really wrong. “You fixate on the fact that there’s

enough to trigger a deep, primal fear. While local surfer Matt

this big opportunity for bad things to happen… But there’s

Bromley has made his name conquering these sea-forged

also this huge chance to grow.”

monsters, he’s not fearless; rather, he’s intimately familiar with one of man’s most innate instincts.

scenarios where he hasn’t just survived, but triumphed.

“Every time I see a storm coming, I get scared;

“I try to put together all the elements of the swell,” he says.

I’m almost sick to my stomach,” he says. “Then

“I visualise myself in front of the wave, paddling with

you spend a week and a half battling those

confidence and dropping in for the ride of my life.” Every

feelings of fear, worrying about what could go

time he lapses into a negative thought pattern, he pulls this

wrong. Is there going to be wind? Will I be ready

reel of positivity from the archives and plays it on loop.

to ride that wave when it comes?”

Actively staying on top of his thoughts doesn’t just

This cycle of worry should be familiar to

help him stay levelheaded during his training, it also

any of us. It’s how we feel before an important

means that when he’s finally in the water and sees that

presentation, before dropping the big question

big wave, he isn’t out of his depth. Afterall, he’s been

or before asking for a raise. (But just imagine

here a thousand times before.

those scenarios ramped up to 11 and featured

an 18m-tall wave intent on burying you alongside the rusted remains of the Titanic.) However, despite experiencing regular bouts of sheer terror, Matt is a big advocate for capital “F” fear. “As humans, we’re not supposed to live these comfortable lives,” he says. “We’re drawn to it, but it’s too easy to get

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Catch Matt Bromley in Over The Edge, a film following the surfer’s journey as he chases giant swells across the globe..

WORDS BY KIERAN LEGG | IMAGE SUPPLIED

“As humans, we’re not supposed to live these comfortable lives.”

The surfer actively challenges those doubts, imagining

M H H E A LT H

FRONTLINE

A DOCTOR’S GUIDE TO A

5. PUT YOUR HANDS IN THE DIRT

HEALTHY GUT

A little dirt is believed to help train kids’ immune systems to resist harmful bacteria. I think that as adults, we can “educate” our systems by putting our hands in the ground. The microbes from the soil come in through the skin and the particles we breathe in. I love tinkering in my garden and picking avocados, oranges and figs, which go right into my smoothies for the ultimate win.

HERE’S HOW DR. JACK GILBERT, 43, CO-FOUNDER OF THE AMERICAN GUT PROJECT PROTECTS AND STRENGTHENS HIS MICROBIOME.

YOUR BODY IS colonised by nearly 40 trillion bacteria— that’s almost a quarter of a kilogram’s worth—and researchers have started to uncover all the roles they play in how you feel. These microbes—collectively known as your microbiome—are linked to many facets of being healthy. While scientists like me don’t know exactly which strains help you with what, we know that having as many kinds as possible is linked to better health, including improved mood, fitness performance and recovery, and heart health, as well as a better

4. PASS ON PROBIOTIC

immune system and improved cancer-treatment outcomes. Here’s how I manage mine:

SUPPLEMENTS

1. EAT 20 DIFFERENT KINDS OF PLANTS PER WEEK Every week, I eat foods from at least 20 different plants. It sounds like a lot, but I’m able to pack a bunch of items into my morning smoothies or lunchtime salads. Plants aren’t limited to fruits and vegetables. Beans, nuts, and whole grains count, too—they just have to grow out of the ground. My research team and I came up with that number after questioning more than 15 000 people about what they ate in a week; those who consumed foods from more than 20 plants had more microbial diversity and fewer bad bacteria. Variety appears to be important when it comes to how well your microbiome works for you.

2. DON’T STRESS ABOUT FERMENTED FOODS

3. WASH YOUR BODY STRATEGICALLY

I don’t fill up on fermented foods, such as Greek yoghurt, sauerkraut and kombucha. While they provide beneficial bacteria (probiotics), I cover my bases by getting plant-based diversity in my diet. Besides, not everyone can tolerate dairy, craves kraut or is willing to plunk down R60 for craft ’buch —or wants the sugar they often contain. Sugar feeds the bad bacteria that can cause inflammation.

My rule of thumb is to wash my pits and privates. The rest of our skin contains good bacteria that get washed off with soap. I don’t use antibacterial soaps—even during this pandemic—so as not to promote microbial resistance. I wash my hands with warm water and regular soap and use alcohol-based hand sanitisers when I’m out. It’s plenty.

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ILLUSTRATION BY SCIEPRO

This might be a surprise, but I don’t take probiotics. There is research to back up claims they can help people with depression, irritable bowel syndrome, or eczema, but there’s very little evidence they will change an average healthy person’s intestinal bloom. I don’t take prebiotics, either. You get the good microbes from food-based diversity.

M H H E A LT H

VERSUS

YOUR FINEST HOURS EARLY BIRDS AND NIGHT OWLS BOTH CLOCK IN IMPRESSIVE ADVANTAGES. BUT WHO WINS THE DAY? WE PRESENT THE PEAK TIME TO SHINE.

27%

More than a quarter of people identify as “definite morning types”.

Surprisingly, there are far fewer confirmed evening people.

NUTRITION

A big breakfast helps you burn through extra calories during the day by charging up your metabolism, according to the Journal of Clinical Endocrinology & Metabolism.

Your post-gym portion of protein is better absorbed in the evening, reports the Journal of Nutrition. Making time to cook a proper dinner will fuel your gains.

GOOD TIMES

More alert

More creative

Dieting is easier Improved mood Deeper sleep

A dawn sweat sesh could double your fatburning potential, claim researchers at Bath University. A separate study suggests that you’ll eat 100kcal less throughout the day.

TRAINING

Extra strength Faster reactions

Comfy lie-ins

Your muscles are more flexible and your anaerobic capacity (essential for big lifts) is 7% higher later in the day, according to the University of North Texas.

Stress hormones

Higher blood sugar

Antisocial hours

The University of Birmingham found that your brain focuses better before lunch. Your short-term memory is also stronger in the AM, says Applied Cognitive Psychology.

THE MH VERDICT

Depression risk

Higher injury risk

BRAIN SMART

Lower sperm count

Shorter life

Addiction risk

The London School of Economics found that later sleep and waking times are linked to higher IQ scores, which sounds impressive. However, it didn’t suggest causality.

AM WINS! Boasting an optimal fat-burning and cognitive profile, early risers can call time on the debate. Lifting sessions are welcome afternoon delights, but they’re too little, too late – especially when science says that, even with lie-ins, night owls have worse sleep. Heed the rooster’s call.

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WORDS: THOMAS LING I PHOTOGRAPHY: SUPPLIED

BAD TIMES

DE PARTUR E S YOUR PASSPORT TO WELLNESS

POWER TRIP

FEELING SWELL

The Portuguese coastline plays host to a new hub of well-being and adventure. Fusing yin and yang, relaxation and exhilaration, its Soul & Surf retreat will reboot body and mind. Time to make some waves.

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meditation session before reaching for your rash vest. Research states that just 10 minutes of meditation can lower cortisol and boost testosterone to prime you physically and mentally for the surf. It’s what makes this retreat unique: the activities are symbiotic, each helping to improve your performance in the others.

ALL ABOARD: SPEND YOUR MORNING RIDING THE TUBE

Wipe Out Stress Yang naturally follows yin. After a breakfast of organic coffee and pastel de nata (Portugal’s famous custard tart), it’s time to quench your thirst for adventure. The farmhouse is in striking distance of the Algarve’s best surf beaches, including Praia da Luz, Porto de Mós and Praia Castelejo. The last of these is an isolated beach that you and your fellow soul surfers can enjoy in near privacy. And, because it’s west-facing, it reliably provides waves all year round. During summer, it catches small Atlantic swells, making it a great beach for learners, and when the wind picks up in autumn, world-class waves begin rolling in. Multiple sandbars ensure you can show off your new skills along the whole beach. Tuition here caters for those who hang 10 just as well as those who have no idea what that means. Whatever your level, the swell provides an adrenalin shot potent enough

“The activities here are symbiotic, each contributing to your overall experience”

Chemical Advantage Harness your hormones to turn any holiday into a power trip

SURFING = ADRENALINE

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MEDITATION = TESTOSTERONE

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YOGA = SEROTONIN

CONVERSATION = OXYTOCIN

Words: Ed Cooper | *soulandsurf.com

our inbox doesn’t care that it’s midsummer. So, if it’s creaking under the weight of unread emails, maybe it’s time to make a swift getaway. But to do what? Power down completely and you risk returning to your desk unfulfilled. Chasing adventure might reinvigorate you, but there’s no guarantee of much-needed rest. Gratifyingly, the trending wellness retreat Soul & Surf*, which recently dropped anchor on Portugal’s south coast, promises you a healthy dose of both. #Balance, indeed. A 15-minute drive from bustling Lagos and under an hour from Faro Airport, the Soul & Surf farmhouse is surrounded by rolling hills and orange groves. It’s also just a short drive from the dramatic Atlantic waves that the western Algarve is well known for. So far, so idyllic. Run as a retreat (there are longweekend, five-day and full-week options), Soul & Surf encourages you to mingle with the other guests as much as possible, congregating in the communal, open-air braai areas, yoga shalas and even in the surf. Though a potential stumbling block for introverts, this interaction is worth embracing. It has proven mental health benefits, especially for those conditioned to do much of their communication by email. Yoga sessions start at 7am. Early birds are taken through a morning flow that’s specially designed to enhance energy, mood and muscle strength. All levels of ability are welcome, from newbies most comfortable in the happy baby pose to veteran yogis who can cap off a 90-minute yin flow with a perfectly executed handstand. Remember to stick around for the

When to Go April to September With guaranteed sun in summer and within short-haul striking distance of the UK, it’s a popular destination. So, for cheaper air fares, avoid the school holidays.

How to Get There Fly to Faro Airport. Most of the affordable flights from SA will have layovers in Switzerland, France, or Germany. Time it right and you can squeeze in a tour (and a quick beer).

Where to Stay A three-night “Weekend Warrior” retreat from Friday to Monday is priced from R7 500 per person, based on two people sharing a room and bathroom. Book at soulandsurf.com. LET THE WARM ATLANTIC WAVES WASH AWAY YOUR OFFICE BLUES

to sink office stress and help you achieve a state of Zen. Between wipeouts, it’s also worth spending time in the calm waters beyond the breakers. This will give your shoulders a hard-earned rest, and research shows that the sound of waves alters your electrical brain patterns, lulling you into deep relaxation. The sea air is also charged with healthy negative ions that accelerate your ability to absorb oxygen, balancing your serotonin levels to promote deep sleep. Not that you’ll need any help after two hours in the surf. Peel out of your wetsuit, crawl into bed and enjoy the most restful eight hours you’ve had in months. When body and mind require a total reboot, the remedy is just an overnight flight away. Don’t miss out on your dose of vitamin sea this summer. JAN/FEB 2022

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RELYING ON SPECIALISED KIT TO KEEP YOUR FITNESS ON TRACK IS A FLAWED STRATEGY, PARTICULARLY WHEN GOING TO THE GYM REMAINS A LOGISTICAL WORKOUT IN ITSELF. YOUR SOLUTION? WORK WITH WHAT YOU WERE BORN WITH. THOUGH TOO OFTEN SEEN AS THE INFERIOR RELATION OF HEAVY LIFTING, BODYWEIGHT TRAINING WILL ENSURE YOU ADD MUSCLE AND BUILD STRENGTH—ALL WHILE MAKING THE MOST OF THE SUMMER SUN. W O R D S B Y E B E N E Z E R S A M U E L – P H O T O G R A P H Y B Y A L L I E H O L L O WAY

KICK-START YOUR BODYWEIGHT TRAINING ON YOUR OWN TERMS

GYM-FREE MUSCLE Of all the questions we were asked during lockdown, the most common was: “How can I maintain strength and muscle while the gyms are closed?” But the answer was standing there in the mirror all along. Any man who thinks “bodyweight” is shorthand for “lightweight” has clearly never tried a pistol squat. Heavy lifting certainly has its benefits, but it can also stress your joints and muscles and requires longer recovery times. By contrast, bodyweight training finetunes your movement and maximises your mobility—it should be a staple of any routine, not just a fallback option for when you can’t make it to the squat rack. On these pages, you’ll find seven challenges. Pick a different one each day of the week and expect to have nailed them all within a month. That you can perform them within metres of your back door is just an added incentive.

FOCUS ON FORM TO ELEVATE THE POTENTIAL OF THE CLASSIC BODYWEIGHT MOVE

01 LIFT YOUR PUSH-UP GAME Few moves are as versatile or as accessible as the hands-elevated push-up, which you can perform on anything from outdoor railings and park benches to your kitchen work surface. It’s easier than a standard push-up, which means you can use it to home in on the details. Focus on your form and it will make your standard push-ups stronger, while testing your triceps more than you’d imagine in the process.

Complete four sets of 15 reps, applying these elite trade secrets to sharpen your performance. 01 PERFECT YOUR PLANK “A push-up is a plank,” says Marvel’s go-to trainer, Don Saladino. “Make sure that you’re squeezing your glutes and abs.” Often, as people lower, they drop their hips or sag through their abs. Fight it, forming a line from your feet to your shoulders.

READY FOR A WORKOUT?

02 BE A BOTTOM DWELLER Let your chest come within 3cm of the ground, but don’t rush up. “Too many people don’t appreciate that bottom position,” says Saladino. “Let your body face that tension.” This will ensure that this position challenges your entire body.

03 GRIP THE EARTH As you press up, “screw” your hands into the ground. Twist your palms towards each other, rotating them outward. This will engage your lats, which will make you stronger. You’ll contract your chest much harder as you press up, too.

SEND YOUR HEART HEALTH SOARING TO NEW HEIGHTS

Start with 15 incline push-ups (hands elevated). Rest for 14 seconds, then do 14 reps. Rest for another 13 seconds and do 13 reps. Ladder down until you’ve done one rep with a second’s rest. That’s 120 push-ups and yes, you’ll feel the burn.

02 JUMP-START YOUR FITNESS Deadlifts and kettlebell swings are proven glute and hamstring developers, but neither tests your explosive power like the broad jump, attacking the same muscles while also getting your heart pumping. Stand with your feet shoulder-width apart, knees bent and glutes back. Throw your hands back, then forward as you leap ahead. Do three sets of three leaps. HOW DO YOU STACK UP? Measure your best broad jump, calculating the distance from your starting line to where your heels land (you must stick the landing). Improve over a month. ELITE More than 2.4m

SOLID Less than1.8m

120

150

180

210

240

270

SPECTACULAR 1.8m to 2.4m

Add an explosive element to your total-body circuits. Warm up, then do three broad jumps, a 30-second plank and 10 push-ups. Rest for 30 seconds. Repeat for four rounds.

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READY FOR A WORKOUT?

03 TAKE IT ON THE CHIN There are pull-ups and chin-ups —and then there’s the hollow-body chin-up. To hear Equinox trainer David Otey tell it, this is the gold-standard bodyweight back move. Pull-ups attack your lats, sure, but the chin-up challenges both your lats and biceps, adding serious size. “I’m a chin-up guy,” says Otey. “It uses more muscle.” To achieve the core-testing hollow-body position, straighten your legs and squeeze them together, tightening your abs and glutes. Aim to do three sets of six to eight. Or mix things up with the variations below. Beginner: Chin-Up Hold Pull your chin above the bar, maintaining a tight hollow-body position. Pause and hold for 10 seconds, or as long as you can. Do three reps. Advanced: Halfway-Pause Chin-Up Pull your chin above the bar, then lower. Pause when your upper arms are parallel to the ground, then lower all the way. Do three sets of four to six reps.

READY FOR A WORKOUT?

RAISE THE BAR ON YOUR BACK AND BICEPS TRAINING

04 FLIP STRENGTH WORK ON ITS BACK

01 HIPS TO BE SQUARE Try not to tilt or bounce. Tighten your core and glutes, keeping your hips completely level on each touch.

Far more than a mere mobility exercise, the crab walk stretches your chest and works your abs, glutes, quads and hamstrings. The toe touch requires a surprising amount of balance and focus. But how cleanly can you execute it? That’s the bigger challenge. Our tips will help you perfect your form.

02 KEEP YOUR BACK UP Don’t let your back round. Keep your abs tight throughout – otherwise, you’re just cheating yourself. 03 CAN YOU PAUSE? Try to hold for one second in the toe-touch position, the ultimate test of crab-position body control.

Sitting, plant your hands behind your glutes. Lift your glutes and tighten your core. Raise your left arm and straighten your right leg; touch hand to toe. Return and switch sides. Work back and forth for 30 seconds; rest 30. Do three sets

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Perform four to six chin-ups, then release your hands from the bar and do a 10-second hollow hold on the grass/gym mat. Do five sets. As well as mastering your chin-up form, you’ll build the abs and biceps you deserve.

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READY FOR A WORKOUT?

Do 30 seconds of crab toe touches, then 30 seconds of bodyweight squats. Do four rounds. You always have time to fit that in before work.

GYM-FREE MUSCLE

TAP INTO A NEW SOURCE OF STRENGTH

GYM-FREE MUSCLE

WORK YOUR PECS FROM THE GROUND UP, ONE SIDE AT A TIME

05 TAKE AIM AT YOUR CHEST Few exercises target as many upper-body muscles as the archer push-up. By focusing on just one side of your chest at a time, it increases the load. Set up in the push-up position, with your hands slightly wider than normal and your fingers facing out. Keep your right arm straight as you bend your left elbow, shifting your torso towards the left arm. Keep looking at your right arm and let your torso turn that way. Repeat on the other side. You’ll challenge your chest and triceps, building not only strength but full-body control.

Your end goal is three sets of six

READY FOR A WORKOUT?

to eight reps. It won’t come easily, so take it step by step using the progression plan below. Do two sets of each push-up variation,

Take on this sequence: do six alternating archer push-ups. Then do 10 Superman holds: lie on your belly, hands and legs outstretched. Raise your arms and legs off the ground. Hold for two seconds, then release. Do three sets.

then move on to the next. When you reach a step that’s difficult, do two

02 WIDE PRESS-UP Set up in push-up position, then move each of your hands an extra hand-width outward. Turn your palms out. Do 10 reps in this manner, squeezing your shoulder blades as you lower each time.

extra sets of it. Stop there and aim to progress more the next time you tackle this challenge.

01 STANDARD PUSH-UP You’ve done this before. Shoot for 10 reps with your hands elevated (see page 76), then on the floor when you’re ready.

03 SEESAW WIDE PUSH-UP Set up in wide push-up position. Lower your chest to the ground, shifting your body slightly to the right. Push back up to the start. Do another push-up, shifting your body slightly to the left. That’s a rep; do five in this new style.

06 LUNGE AHEAD OF THE PACK

The knee drive is the forgotten part of a strong running stride. Driving forward with your knees helps to lengthen your stride, propelling you onward and helping you break that 10K time. The best way to train it? With the sprinter lunge. Step into a reverse lunge with your left leg, your knee not quite touching the ground. Stand back up explosively, driving your left knee forward and jumping off the ground. Land softly. Do three sets of six to eight powerful reps per side. Hone your explosiveness with the cues below. 01 KNEE HEIGHT Elevate your knee as much as possible. It should be higher than your hips at the top of every rep. 02 ARM SWING Whichever knee is driving forward, the opposite arm should drive up. It’ll quickly become natural. 03 DORSIFLEX Flex your elevated foot hard and lift your toe, as if this were a running stride. Tune up those mechanics.

READY FOR A WORKOUT?

WORK UP A CORE THAT CAN HANDLE ANY OF LIFE’S CHALLENGES

Find an empty space outdoors, then tap into your inner Usain Bolt: do one set of four sprinter lunges per side, then sprint for 15 seconds. Rest for two minutes. Repeat four times.

07 HANG ON FOR ABS The hanging L-sit is a gymnasticsstyle move that calls on your abs to hold your legs straight. Think of it as a harder version of a leg lift or a toes-to-bar. It’ll work your core for unwavering stability and a better performance in pretty much every other movement that real life can throw at you.

PERFECT YOUR FORM TO RUN UP BIGGER CARDIO GAINS

Hang from a bar, with light tension in your shoulder blades, then kick your legs out in front of you. Push them together and flex your feet. Your abs will be on fire. Hold for 5-10 seconds; do three reps. Once you have mastered it, try these three variations.

READY FOR A WORKOUT?

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01 L-SIT FLUTTER KICK Start in the L-sit position, then flutter your legs up and down alternately. Continue doing this for 10 seconds. 02 L-SIT IN-OUT From the same position, tuck your knees towards your chest. Extend back to the L-sit position. Do three reps. 03 L-SIT TOES-TO-BAR From the L-sit position, raise your straight legs to touch the bar. Return to the L-sit position. Aim for two reps.

Pair L-sit holds with V-ups for the ultimate abs burn. Do a five-second L-sit, then let go of the bar and lie on your back. Tighten your core, raising your arms and straight legs, aiming to touch your hands to your toes. Do five reps. Rest for 30 seconds. Do five sets.

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21 Biggest Health &Fitness Trends of 2022 These days, it’s hard to predict what will happen tomorrow, let alone in the coming months. But if anybody knows what lies ahead—in wellness, at least—it’s our specially assembled MH advisory board. One thing is certain: those invested in safeguarding your well-being will not down tools. This is how you’re going to be shaping up WORDS BY JAMIE MILLAR

01 Breathing will take off

03 Mental health and fitness will be front of mind

01 You’ll bring awareness to your breath A rampant respiratory disease and mandatory mask-wearing will do that, true. But so will bookshop shelves and Takealot order-pickers wheezing under the expanding volume of pulmonologyheavy publications: The Wim Hof Method by the Iceman himself, Exhale by Richie “the Breath Guy” Bostock and Breath by journalist James Nestor. Controlled breathing techniques can confer “a number of positive health and performance benefits, from reducing anxiety to delaying fatigue”, says Equinox’s Matt Delaney. Even slight adjustments can be “transformative”, agrees the Global Wellness Institute’s Beth McGroarty. Promising science is adding weight to many of the claims —but some may yet prove to be hot air.

“A year of mental and economic stress... has made coping and mindfulness even more of a persistent message,” says examine.com’s Kamal Patel, though he warns meditation alone is no magic pill: it places the onus on you to be more resilient, when the problem isn’t always just in your head. But more robust and proactive solutions, such as online talking therapies, are already proving valuable. Apps, such as Calm, can also help teach you healthy coping mechanisms to build long-term, pandemic-proof resilience.

02 Hybrid models will be the driving force Back in 2019, MH published a feature titled “The Gym in 2029”, which predicted greater synergy between physical facilities and virtual home workouts. Well, that escalated quickly. Locked-down gyms pivoted more furiously than Ross in Friends to keep their clientele fit (and to keep them, full-stop). Even after reopening, reduced capacity and the caution of members are hastening the rollout of Fitness 2.0, with many gyms supplementing in-house sweat sessions with on-demand, online workouts. SWEAT 1000, for example, beams live and pre-recorded workouts straight to your phone via IG and their dedicated app. Or, head to sudor.fit, for a near-endless supply of virtual workouts created by top trainers and influencers.

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04 Contactless will be a currency Touch is fundamental to wellness. There’s the rub— or not—in our brave new socially distanced world. Modern society’s “touch hunger” has become a physical contact famine that negatively impacts our health. McGroarty is keeping an eye on the hands-free alternatives: air chamber and sound-wave bed massages, fingernailmounted “haptic interfaces” that can simulate the feel of skin and hair, even whole sensor gloves. The future: clothes that adjust the body positioning of the wearer.

THE FUTURE LABORATORY 2022

Exercise will be preventive medicine

PHOTOGRAPHY: (OPENER) CHARLIE SURBEY, (P112-113) STUDIO 33, DAVID NEWTON, JULIAN BENJAMIN (MODEL) BEN GREGORY AT W MODELS

Until we all get a jab of the vaccine, exercise is, along with hand sanitiser, one of our best defences against illness and a key determinant of outcomes. Hence there will be a renewed emphasis on the first half of the phrase “health and fitness”, which trainer Luke Worthington says has “gotten a little lost”. There’ll also be a reversion to the tried and tested—and an aversion to the new and spurious. “I’m seeing more

people wanting quantifiable results: asking for fitness and body composition assessments, then tracking their progress so they know they’re mitigating their risk factors,” says Worthington. Many gyms now offer these services. “It’s how the industry was 10 years ago, before Instagram,” he points out.

06 You’ll run on the digital highway Lockdown, especially here in SA, was a death knell for most of our running aspirations. Park runs, marathons and other weekend races were put on hold, giving all but the most enthusiastic road warriors an excuse to hang up their running shoes for good. But the pandemic spawned a new genre of competition:

the virtual race. There’s no venue or starting time, you just have to track your run, rack up the designated kilometres (either on the road, trail or on a treadmill), and upload the results. At the end, you’ll see how your time stacks up against the rest of the pack. Some organisers will even send you a medal for being a frontrunner. Lace up.

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07 COVID-19 recovery plans will spread Only time will tell what the full repercussions of the coronavirus will be. But the consequences for sufferers so far include lung scarring and reduced capacity, muscular deconditioning and pain, chronic fatigue syndrome, and gut, kidney and heart problems. All of

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which make returning to exercise difficult—even without the mental health fallout. With the Royal Gwent Hospital’s Respiratory Team, the Geraint Thomas National Velodrome of Wales has devised a bespoke programme for postventilation patients: 90-minute sessions of indoor cycling, treadmills, boxing and Pilates, plus support services such as dietetics, physio and psychology.

“Eight glasses of water a day” is a myth: the ideal intake depends on the individual. And without electrolytes, it’ll go down the pan. “Mainstream hydration” will permeate, says Form Nutrition’s Damian Soong. “It’s always been big for athletes, but it’s becoming more ‘lifestyle’.” Nuun Sport, dissolved in a glass of water, packs almost three times as many electrolytes as a typical sports drink. Down it daily to make sure you’re maximising every drop you drink.

09 You’ll get out in nature

Steadystate will be back in the running “Whether or not you like cardio, it’s impossible to deny its myriad health benefits,” says Delaney, who anticipates a shift in programming to prioritise the often unloved exercise form. Running might have overtaken other forms of training because of lockdown, but it will hold its position in 2022. HIIT rose in popularity fast, but it can have a detrimental effect on our well-being if done too frequently. Delaney predicts there’ll be a greater focus on “energy expenditure and renewal”, with those who are focused on gains “swapping out an extra high-intensity session for some lower-intensity cardio, or an extra rest day”.

“Work from home”, “exercise at home”, “date night... at home” can very quickly turn into, “When last did we leave the house?”. In search of an antidote, we predict more guys will turn to the great outdoors, blocking out regular time slots for a breath of fresh air. Cornell researchers found that just 10 minutes in a natural setting can help reduce the effects of both mental and physical stress. And another study claims that two hours per week on the wild(er) side is associated with good health and well-being. Take a hike.

11 You’ll put your body to work Locked out of gyms, we were forced to get creative. And for every swole scientist rigging makeshift weights from cinderblocks, there was a guy discovering the big benefits of bodyweight training. First, it’s inexpensive—the primary piece of equipment here is your body after all. Second, most moves work your whole

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body, and you’ll build strength with everyday application (read: functional). And finally, you can squeeze in a session anywhere, whether it’s in the home office, on the beach or—travel restrictions willing—the balcony of your fancy AirBNB in Mallorca. Bonus: it’s pandemicproof, too.

PHOTOGRAPHY: (P114-115) DAN MATTHEWS I FOOD STYLIST: JACK SARGESON, PHILIP HAYNES I MODEL: MATHEW OVENS AT W MODELS

08 You’ll drink less and hydrate more

THE FUTURE LABORATORY 2022

12 Big Tech will go big on wearables

PHOTOGRAPHY: (P116-117) ROWAN FEE, PHILIP HAYNES STYLING: ABENA OFEI

Wearable tech has topped the American College of Sports Medicine’s annual survey of global fitness trends in four of the past six years. Now, the major players are muscling in. “Apple, Google, Amazon et al will tighten their grip on the space, with new technology, ecosystems and features,” says Hill. Apple’s Fitness+ subscription platform will host classes built around its Watch and Music—which may be an issue for less powerful fitness content creators. Plus, the go-to brands for smartwatches will innovate even more to stay at the top of their game. Think Garmin with its Forerunner 745. This GPS running watch is made for runners and triathletes who need detailed training stats and on-device workouts plus smartwatch functions. You get one week of battery life in smartwatch mode and six hours in GPS mode with music, meaning it will serve you well in the outdoors. Perfect if you want to take your WFH setup to new places.

You’ll take a salubrious city break Hunching over a laptop while your couch moulds to your body feels a long way from “digital nomadism”. With remote set-ups likely to remain a part of working life, we’ll rethink what constitutes a viable WFH venue to include anywhere with Wi-Fi (even those of us who aren’t lifestyle design bloggers). More of us are escaping crowded cities, even just to the suburbs, seeking nature and a cheaper lifestyle, says McGroarty. Related to this is the rise of the “workcation” among those who can’t afford to switch on the out-of-office. And many people are opting for cars that give them the best bang for their buck to get there. Our pick: the Suzuki Jimny 4x4 which is light on its wheels and your wallet. Starting at R318 900, the Jimny punches well above its weight. Tell your boss that Ceres mountainscape is just a very lifelike Zoom background.

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14 Wellness will move into the house At times, our homes may have felt like prisons—but they are also becoming “highly policed sanctuaries”, says McGroarty. All of that time indoors has turned our thoughts from unfinished DIY to optimising the “home biome”: air and water purification; germ-killing UV lighting that is more in sync with our circadian rhythms; “wellness rooms” and “disinfection cupboards”. The need to compartmentalise (“Daddy’s working!”) is replacing the vogue for open-plan with an appreciation of modular set-ups, while lockdowns have made us appreciate the value of outdoor space.

16 40 will be the new 20 15 Your run will be low emission While other trainer brands are taking steps to reduce their footprint, adidas is making strides. The brand has committed to 9 out of 10 of its articles featuring a sustainable technology, material, design or manufacturing method by 2025, and to achieving climate neutrality by 2050.

The American College of Sports Medicine had fitness programmes for older adults coming in at number 9 on their trends for 2021. In your 40s, you know your body better, you have more disposable income and you start to see the effects of those neglectful habits from your 20s and 30s. Brands like Biogen are creating workout programmes to get you fit after 40 because they know how much your training should change. Think more recovery and longer training sessions for optimal results. It’s time to build your best body in your 40s and beyond.

Plus, their Ultraboost 21 X Parley release was one to note. It’s s made with Primeblue, a highperformance recycled material made in part with Parley Ocean Plastic. The Ultraboost is also the favoured training shoe of David Beckham and Harry Styles. And did we mention they’ve just opened the brand’s most sustainable store in Africa, right here at Cape Town’s V&A Waterfront?

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17 Fitness trackers will also be tracers Your wearable will be an early-warning system telling you to self-isolate. The Scripps Research Institution published a study undertaken before the pandemic showing that Fitbit heart rate info better reflected the real-time spread of flu-type illnesses than data from the US Centres for Disease Control and Prevention. Plus, West Virginia University revealed that Oura ring data was 90% accurate at spotting COVID three days before symptoms. And you thought your fitness tracker was only good for getting you free smoothies.

THE FUTURE LABORATORY 2022

18 Outside will be the safest bet More than half of the respondents to Form Nutrition’s COVID-19 survey said they planned to get out more after lockdown, says Soong. And it’s not just cabin fever making fresh air so appealing: according to one study, coronavirus is 18.7 times more transmissible in an enclosed environment than in an open one. Industry publication Health Club Management reports that resourceful gyms have responded to pandemicrelated restrictions by taking classes and equipment outside. It forecasts that “creatively weather-proofed” al fresco fitness will be a regular part of what clubs offer. Check out Virgin Active Alice Lane in Johannesburg. It has an open-air rooftop gym that will take your training to new heights.

20 Immunity will become big business

The ’rona has lit a rocket under anything claiming to “boost” immunity (not quite possible, but that won’t stop the hype). “Immunity will become its own lane,” says McGroarty. New immunityboosting products will crop up and fill the shelves of your local Dischem. And you might even believe you need all of them. Any wellness destination worth its Himalayan salt will tout “immunity-boosting” programmes, and disciplines from weight-lifting to breathwork will preach “hormetic” or “positive” stress. The difference between medicine and poison? The dose.

Kettlebells will go on the boil No other piece of fitness equipment challenges your strength, cardiovascular capacity and coordination like a kettlebell, says Delaney: “With so many people looking for workout options that require minimal space while delivering maximum benefit, the kettlebell will take centre stage.” But it won’t take up much of it—which explains the global shortage during 2020’s lockdowns. Gorilla Sports has a vast selection of bells, ranging from 8kg to 40kg, that are competitionquality (From R1 099, gorillasports.co.za). Delaney advises approaching a coach, virtual or otherwise, for some tutoring.

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21 Streaming will get a lot slicker It was so nice of all those instructors to hold free virtual sessions during lockdown, says David Minton, director of Leisure Database Company: “But none of them seemed to have any idea how boring it was when they kept talking… Just get on with it!” Now that we’ve grown used to streaming, we’ll expect far more, says Les Mills’s Clive Ormerod. “Thrilling, cinematic experiences that make users feel like they’re in the middle of a buzzing studio will prove more popular than a cheap video shot in some-one’s garage.” Peloton understands the worth of high production values. And we’re still waiting with bated breath for them to announce they’ll be coming to SA.

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SAVOUR SAY GOODBYE TO THOSE MEMORIES OF BLAND PLANTBASED MEALS THAT HAVE STUCK IN YOUR MIND LIKE A GREY-LOOKING HOCKEY PUCK OF A VEGGIE PATTY TO A BRAAI GRID. IT’S TIME TO MAX OUT THE VEGETABLE FLAVOUR THAT YOU’LL ACTUALLY WANT TO SAVOUR THIS SUMMER. BY YOTA M OT TO L E N G H I & I X TA B E L F R AG E

THE

THROUGH THE AGES, man’s experience of plant-based food

is one that can be summarised in one, unforgiving word: flavourless. From soggy specimens of fried eggplant and limp steamed veggies to questionable combinations of ingredients masquerading as “incredibly believable” alternatives to meat, it’s no surprise no one’s elbowing their way to the front of the line to lay claim to whatever dish the resident vegan has snuck into the potluck dinner. Yep, just leave your shoes and seitan at the door.

FLAVOUR But plant-based’s bad rep boils down to the fact that many—if not

Aubergine in Curry and Coconut Dal,

most—people just don’t understand

a new take on a South African classic.

vegetables. For many of us, our greens

The second P is pairing. Matching the

remain as perplexing as the meaning of

right ingredients can help you bring out

life, relegated to the steamed necessity

the distinct features of each addition.

accompanying our gym bro-approved

There are four basic pairings: sweetness,

chicken and rice. And that’s just a sad

acidity, fat and spicy heat. You’ll see that

state of affairs.

with the Sweet and Sour Onion Petals

The truth? Turning veggies into tasty

recipe. In this dish, bitter charred

dishes that pack a payload of flavour

onions play off of a sweet pomegranate

into every bite is actually pretty simple.

molasses, balanced out by a creamy

Yotam Ottolenghi and Ixta Belfrage

goat’s cheese.

are on a mission to educate people

The third P is all about the produce

about what makes vegetables distinct;

you’re using. Choose vegetables that are

demonstrating how, with the right

bursting with flavour so that they do the

techniques, you can transform those

work for you, and you’ll automatically

sad sides into a main event in their new

start on a strong foot. Proof? The

cookbook Ottolenghi FLAVOUR. At

Portobello Steaks and Butter Bean

the heart of their plant-based alchemy

Mash recipe we’ve included here.

are the Three P’s; a trio of fundamental

Mushrooms are packed with umami

lessons that will power up your efforts

flavour, and one of the unsung heroes

in the kitchen and help you create low-

of plant-based cooking thanks to their

effort, high-impact dishes.

ability to supercharge taste and texture

The first P is process. This is what

S t u f fe d Aub e rgin e in C urr y a n d C o c o n u t D a l

methods to whip up the Stuffed

in any dish. The thing about standout

happens to the vegetables when you

meals (whether they are plant-based

cook them. If you master different

or not), is that they all combine the

cooking methods, you’ll maximise

Three P’s before they’re plated. It’s that

flavour, elevating your vegetables

easy. Serve up these three recipes this

to new heights. You’ll learn all about

summer and change the way you think

this when you use various cooking

about plant-based meals forever.

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MAIN STUFFED AUBERGINE IN CURRY AND COCONUT DAL SERVES FOUR Both the aubergine slices and the lentil sauce can be prepared the day before. In fact, you can prep the dish a day ahead (up until before it goes into the oven). Let it chill in the fridge and then just bring to room temperature before heating up.

INGREDIENTS STUFFED AUBERGINE IN CURRY: 3 LARGE AUBERGINES, STALKS REMOVED, EACH AUBERGINE CUT LENGTHWAYS INTO 6 X ½CM-THICK SLICES (750G) 3 TBSP OLIVE OIL 2 2 0 G PANEER (OR EXTRAFIRM TOFU), ROUGHLY GRATED 2 L I M E S F I N E LY G R AT E T H E Z EST TO G ET 1 TS P, T H E N J U I C E TO G ET 2 T B S P 4 5 G H OT M A N G O P I C K L E , RO U G H LY C H O P P E D, P LU S E X T R A TO S E R V E 5 G C O R I A N D E R , RO U G H LY C H O P P E D, P LU S E X T R A TO S E R V E 1 0 0 G L A RG E ( N OT BA BY ) S P I N AC H L E AV ES, ST E M S R E M OV E D ( 6 0 G ) SA LT A N D B L AC K P E P P E R C O C O N U T DA L : 3 TBSP OLIVE OIL 5 S H A L LOTS, P E E L E D A N D F I N E LY C H O P P E D ( 2 5 0 G ) 4 5 G F R ES H G I N G E R , P E E L E D A N D F I N E LY C H O P P E D 2 R E D C H I L L I ES, F I N E LY CHOPPED 3 0 F R ES H C U R RY L E AV ES 1 T S P BLACK MUSTARD SEEDS 1 T S P G RO U N D C U M I N 1 T S P G RO U N D C O R I A N D E R ½ T S P G RO U N D T U R M E R I C 2 T S P MEDIUM CURRY POWDER 2 T S P TO M ATO PAST E 1 0 0 G D R I E D R E D L E N T I LS 1 X 400ML TIN OF COCONUT M I L K ( AT L E AST 7 0 % C O C O N U T E X T R ACT )

DIRECTIONS: Heat the oven to 220°C fan. In a large bowl, toss the aubergines together with the oil, ¾ teaspoon of salt and a good grind of black pepper. Spread out on two parchment-lined baking trays and bake for 25 minutes, flipping halfway, until softened and lightly browned. Set aside to cool. For the coconut dal, put 2 tablespoons of the oil into a large sauté pan on a medium-high heat. Once hot, add the shallots and fry for 8 minutes, until golden. Add the ginger, half the chilli and half the curry leaves (if using), cook for 2 minutes, then add the spices, tomato paste and lentils. Stir for a minute, then add the coconut milk, 600ml of water and a ¾ teaspoon of salt. Bring to the boil, then reduce the heat to medium and leave to simmer for 20 minutes, stirring once in a while, until the lentils are soft and the sauce is thick. Pour into a medium baking dish, around 28cm x 18cm (if making the aubergine rolls) and set aside. In a small bowl, toss together the paneer, lime zest, mango pickle, 1 tablespoon of lime juice, the coriander and ⅛ teaspoon of salt. Place one spinach leaf on top of each slice of aubergine. Put a heaped teaspoon of the paneer mixture in the middle, then roll up the aubergine, from the thinner end at the top down to the thicker bottom end, so the filling is encased. Put the aubergine roll seam-side down in the lentil sauce, and repeat with the remaining aubergine slices, spinach and paneer. You should end up with about 18 rolls, all sitting snugly in the sauce. Press the rolls gently into the sauce, but not so far that they’re submerged, and bake for 15–20 minutes until the aubergine is golden-brown on top and the sauce is bubbling. Remove from the oven and leave to rest for 5 minutes. Heat the remaining tablespoon of oil in a small pan on a medium-high heat. Add the remaining chilli and curry leaves and fry for a minute, until the curry leaves are crisp and fragrant. Spoon over the aubergine rolls, drizzle over the lime juice and serve with the coriander sprinkled on top.

Por to b e ll o S te a ks a n d B u t te r B e a n M a s h

Recipes from Ottolenghi FLAVOUR by Yotam Ottolenghi and Ixta Belfrage (Ebury Press, R645)

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S we e t a n d S o u r O nion Petal s

MAIN PORTOBELLO STEAKS AND BUTTER BEAN MASH SERVES FOUR These portobellos aren’t trying to be a steak, they are simply as good as any steak (with mash), if not better. What gives the mushrooms their verve are the chillies, spices and the flavoured oil that coats them. You’ll make more oil than you need here; keep it refrigerated in a sealed container to spoon over grilled vegetables, noodles, meat or fish. Serve this with some sautéed greens for a healthy dose of fibre.

SIDE INGREDIENTS P O RTO B E L LO ST E A KS: 8 M E D I U M TO L A RG E P O RTO B E L LO M U S H RO O M S ( A B O U T 6 5 0 G ) , ST E M S R E M OV E D 1 0 GA R L I C C LOV ES, P E E L E D 1 ONION, PEELED AND CUT I N TO 6 W E D G ES ( 1 5 0 G ) 1 ½ T B S P C H I P OT L E C H I L L I F L A K ES 1 RED CHILLI (15G) 4 TS P C U M I N S E E D S, RO U G H LY C R U S H E D I N A P EST L E A N D M O RTA R

1 T B S P C O R I A N D E R S E E D S, RO U G H LY C R U S H E D I N A P EST L E A N D M O RTA R 2 T B S P TO M ATO PAST E 400ML OLIVE OIL

SERVES FOUR

BUTTER BEAN MASH: 70 0 G G O O D - Q UA L I T Y C O O K E D L A RG E B U T T E R B E A N S, D R A I N E D ( 5 0 0 G ) 1½ TBSP LEMON JUICE 1 TBSP OLIVE OIL F L A K E D S E A SA LT

These bitter-sweet onions would obviously sit well alongside braaied meats (to cut through the fattiness), but they are also totally delicious as a vegetarian starter, with or without the goat’s cheese (completely optional). This dish would also be at home on a mezze platter of hummus, aubergine salad and thick slices of artisanal bread.

SWEET AND SOUR ONION PETALS

PHOTOGRAPHY BY LOUISE HAGGER (PORTOBELLO STEAKS AND BUTTER BEAN MASH) AND JONATHAN LOVEKIN

INGREDIENTS: DIRECTIONS: Preheat the oven to 150°C fan. Put all the ingredients for the steaks and 1 tablespoon of flaked salt into a large ovenproof saucepan, for which you have a lid. Arrange the mushrooms so they are domed side up, then top with a piece of parchment paper, pushing it down to cover all the ingredients. Cover with the lid, then transfer to the oven for 1 hour. Turn the mushrooms over, replacing the paper and lid, and return to the oven for 20 minutes more, or until the mushrooms are very tender but not falling apart. Use a pair of tongs to transfer the mushrooms to a chopping board, then cut them in half and set aside. Use a spoon to remove the onion, garlic and chilli (discarding the stem)—don’t worry if you scoop up some of the spices and oil. Put them into the small bowl of a food processor and blitz until smooth. Return the blitzed onion mixture to the saucepan, along with the mushroom halves, and place on a medium-high heat. Cook for about 5 minutes, for all the flavours to come together. While the mushrooms are cooking, make the mash by putting the beans into a food processor along with the lemon juice, olive oil, ½ teaspoon flaked salt and 2 tablespoons of water. Blitz until completely smooth. Transfer to a medium saucepan and cook on a mediumhigh heat for about 3 minutes, stirring, until warmed through. To serve, divide the butter bean mash between four plates. Top with four mushroom halves per plate and spoon over a generous amount of the oil and its accompanying aromatics (you won’t need all of it, though—see intro).

5 0 0 G G O L F- BA L L- S I Z E D R E D O N I O N S ( A B O U T 12 ) , P E E L E D, T H E N H A LV E D L E N GT H WAYS 75 M L O L I V E O I L

70 G YO U N G A N D C R E A M Y R I N D L ES S G OAT’S C H E ES E , B RO K E N I N TO 2 C M P I EC ES ( O PT I O N A L )

4 0 0 M L P O M EG R A N AT E J U I C E (100% PURE)

2/3 TSP URFA CHILLI FLAKES (OR ANOTHER VARIETY OF CHILLI FLAKE IF YOU CAN’T GET THEM)

10G CHIVES, FINELY CHOPPED

SA LT

DIRECTIONS: Preheat the oven to 200°C fan. Heat a large non-stick frying pan on a high heat until very hot. Toss the onions with 2 tablespoons of oil and ¼ teaspoon of salt and place them, cut-side down and spread apart, in the hot pan. Place a saucepan on top to weigh the onions down and create an even char, then turn the heat down to medium-high and cook, undisturbed for about 6 minutes, or until the cut sides are deeply charred. Transfer the onions to a parchmentlined baking tray, charred-side up, and bake for about 20 minutes, or until softened. If your onions are larger than golf-ball size, this may take longer. Set aside to cool. Meanwhile, put the pomegranate juice into a medium saucepan on a medium-high heat. Bring to the boil, then simmer for about 12 minutes, or until the liquid has reduced to about 70ml and is the consistency of a loose maple syrup. Set aside to cool; it will thicken as it sits. Combine the chives with the remaining 45ml of oil and a good pinch of salt, and set aside. Pour the pomegranate syrup on to a large platter with a lip and swirl it around to cover most of the plate. Use your hands to loosely separate the onions into individual petals, then place them haphazardly over the syrup. Dot over the goat’s cheese, if using, spoon over the chive oil and finish with the Urfa chilli flakes.

ONE-PIECE EQUIPMENT WORKOUT PART 1 OF 12 THIS ISSUE:

THE SANDBAG

E N T E R

Words by Arthur Jones Photographs by Byron Keulemans

S A N D M A N

Sandbags are portable, potent, total-body muscle-makers. Here’s how to build strongman muscle by shifting sand.

THE GRIP IT & RIP IT ROUTINE IT DOESN’T GET MORE BRUTAL

alone, the modern military and

stamina, explosive power and

than strongman training. There

strongmen have long used weighted

cardiovascular fitness. Training

are no fancy tricks or equipment;

bags to build functional strength.

with sandbags also builds up your

it’s ruthlessly efficient; you’ve just

Sandbags offer a solid entry into

core, as you will need to constantly

got to do the honest hard work to

strongman training: they’re safer

engage it to safely train with these

see the results. There’s no coasting

and easier to handle than atlas

heavy bags where the weight shifts

on cardio machines or cheating on

stones, yokes, axles or logs, but

to add even more of a stabilising

technique to save your strength

still provide plenty of real-world,

challenge. The shifting sands

or get your breath back. Here, you

strength-building benefits.

and weight create what’s called dynamic resistance, and it’s the

correct technique, one tough rep

SO, WHY SANDBAGS?

edge that sandbag training holds

at a time, and that’s where the

THEY’RE TOUGH, durable

over its more conventional training

muscle magic happens.

training tools that are portable and

method peers. If you’re blessed with

relatively inexpensive—perfect

DIY skills, you can even make

for people training at home.

your own bag. Craft a tough outer

They’re also versatile; you can

shell and an inner bag with a zip.

change up the speed and direction

You’ll be able to empty it and fill it up

of movement for different goals.

as much as you like, which is perfect

It provides an external load

if you travel a lot, or if you want to

that you can push, pull, swing,

change the filling regularly. It’s also

lift, throw and even run with

much cheaper than investing in

to improve your strength,

plates, dumbbells or kettlebells.

By combining the challenges

of shifting weight, instability, and the tricky handling requirements of dealing with an odd-shaped object (especially without handles), you’re building core, grip and total-body strength that’s both practical and versatile. The tougher it is to hold and move, the more your body and core need to stabilise, and the more fitness benefits you’ll unlock. The bottom line: you get to build a body that’s for both show and go. MMA and CrossFit have helped make sandbag training more popular again, but they’ve always been a treasured tool in crafting real-world strength—right from gladiatorial days. We’re not talking about modern double-stitched bags with rip-stop fabric: men have been heaving potato sacks, hay bales, burlap sacks and builder’s sand for hundreds of years. The tool, materials and even filling may have changed over the years, but the movements and benefits have stayed the same. For that reason

It builds stability and strength in a wide range of movements and different planes of motion by requiring more stabilisation due to shifting weights. It builds grip and core strength It can be done anywhere (and it’s quieter than barbells) It’s more affordable than other training tools It offers real-world strength and improved sports performance

WHERE CAN I FIND THEM?

BEGINNER: HS FITNESS WEIGHTED SANDBAG

YOU’VE GOT SEVERAL OPTIONS, and you can find them in a selection of weights and sizes. A left-field choice here is to invest in a heavy rucksack or go-ruck bag, as it can work as both a sandbag and heavy walking backpack. If you’re unsure about what weight to choose, keep this in mind: most people can lift around 40 to 50% less in a sandbag than they could on a barbell. As a novice, never go above one third of your body weight. Our golden rule: you can always go harder and faster with the correct technique before adding more weight. Once you’re more comfortable with sandbag training and your technique is on point, you can level up your weight choice. Here are three easy-to-find options:

Found in 10kg, 15kg, and 20kg options, they’re slightly cheaper but still offer durability and reinforced straps. From R419, sportsmanswarehouse.co.za

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INTERMEDIATE: REBEL SANDBAGS Commonly found in CrossFit boxes, these rugged bags come with reinforced handles, Ripstop material and you can choose from six different weights: 5kg, 10kg, 15kg, 20kg, 25kg and 30kg. From R630, rebelstore.co.za

HEAVYWEIGHT: REBEL HEAVY-DUTY STRONGMAN BAGS Made from Cordura fabric, these bad boys don’t come with straps or handles, and they come in heavier weights for stronger fellas: 35kg, 45kg, 70kg and 90kg. Includes a built-in filler bag that has an additional zipper and Velcro strap. From R515, rebelstore.co.za

MODEL: CHRIS MOUTON, D&A MODEL MANAGEMENT

need to lift heavy and with the

THE MAIN BENEFITS OF SANDBAG TRAINING

1 PIECE OF KIT, 10 WAYS

WHAT DOES THE SCIENCE SAY? It torches calories. In a 2018 study in the Journal of Strength and Conditioning Research, sandbag training was compared to treadmill running in terms of cardiovascular benefit. The study found that sandbag training offered a “superior metabolic stimulus for 30-minutes post exercise”. Translation? You’ll burn fat faster with a sandbag than you will with traditional cardio-based training.

BUILD ON SAND FOR NEW STRENGTH

The unique stress that a sandbag’s awkward load places on your body makes it a hyper-effective muscle builder. Make these moves from PT Rory Allen the basis of any new strength plan.

WORDS: ANDREW TRACEY | PHOTOGRAPHY(WORKOUT): PHIL HAYNES

It’s a proven conditioning tool. The Journal of Strength and Conditioning Research found that sandbag throws effectively test a client’s conditioning level. The conditioning of the fittest athletes in the study corresponded with the best results in the throws. Translation? This kind of training can help anyone at any level get fitter and stronger. Strongman training will build up your core and grip strength. The dynamic resistance and asymmetrical loads used in sandbag training have been proven to build core strength more effectively than traditional training routines. A study conducted by SUNY Cortland showed that gripping a sandbag results in greater muscle activation in the hands and forearms than holding a barbell with the same amount of weight.

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B A

TRAINER BECAUSE FIT IS THE NEW RICH

THE BIG WORKOUT

SUMMER MUSCLE

NEW SECTION NO BS. JUST WORKOUTS.

WORKOUT #1 : Build a V-Shape Back WORKOUT #2 : Broad Shoulders WORKOUT #3 : Massive Arms p.102

p.108 Master the Pull-up p.109 Crush Your Core

p.110 No-Plank Six-Pack

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p.112 Gym of the Month

YOUR SUMMER TRAINING PLAN FOR

01B

MAXIMUM MUSCLE GAIN

02A

Ditch your mediums and prepare to go large. Our four-week programme aims squarely at the big hitters of summer muscle: your shoulders, back and arms. But it comes at a cost—you’ll need a new wardrobe.

01A

02B

WIDE-GRIP PULL-UP

6 reps Kick off with a bodyweight staple that builds serious breadth. Grasp a pull-up bar with a wide overhand grip. Lift your feet from the floor and hang freely with straight arms (A). Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause (B) before lowering to the start.

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DUMBBELL ROW

12 reps Holding dumbbells across your thighs, hinge at your hips so your torso is facing the floor, and straighten your arms so the dumbbells are hanging just above the ground (A). From here, row the weights into your hips (B), thinking about pulling your shoulders back before calling on your arms to complete the rep. Lower under control.

WORDS: ANDREW TRACEY PHOTOGRAPHY: PHILIP HAYNES (BACKGROUND) PHOTOGRAPHY: STUART HENDRY

our fitness goals are nobody’s business but your own, and chasing a six-pack is as legitimate an aim as any. Yet if it only takes a T-shirt to hide any visible evidence of your hard work, perhaps a smarter approach to training is necessary. After all, as we have addressed in these pages before, there’s nothing wrong with wanting to wear your gymbased accomplishments in public. You’ve earned them, right? A divide in the fitness industry has created the illusion that a sleeve-stretching set of arms are only to be found in the realm of bodybuilding. There’s an assumption that if your goal is to stay strong and fit all year round by prioritising functional fitness, the only thing you should strive to show for your efforts are Strava screenshots, or Instagram videos of your clean and jerk. Fortunately, we have found a way for you to have your cake and eat it (then use those carbs to build some serious gains). Using a smart combination of size-building principles and lung-searing protocols, targeting the muscles that are your biggest hitters in your conflict with cotton, you can build a physique that’s not only imposing when you a hang a T-shirt on it, but also has an impressive ratio of show to go. The war on your wardrobe has begun.

MH TRAINER

THE BIG WORKOUT

WORKOUT

#01 BACK IN ACTION

BUILDING BLOCKS

GRIP IT LIKE A GY MNAST

You may not be able to see it in a mirror, but a wide back builds an eye-catching V-taper from your shoulders to your hips, while creating a three-dimensional physique that’s impressive from any angle. Perform these four movements at the top of every minute, switching between exercises every 60 seconds for a total of 10 rounds.

Your biceps and triceps get all the love—but without grip strength, all those curls won’t amount to much. Direct forearm and grip training needn’t be an afterthought. Upgrade now with these quick hacks.

03A

04A

TOWEL-GRIP PULL-UP 6 REPS AS PART OF YOUR CIRCUIT

Wrap a towel over your pull-up bar several times, leaving two ends of roughly 15cm hanging down, shoulder-width apart. Grip an end with each hand and perform your pull-ups. The more towel you grip, the greater the challenge.

PINCH-GRIP ROW 12 REPS AS PART OF YOUR CIRCUIT

03B 04B

ILLUSTRATIONS: ANDREA MANZATI

INVERTED ROW

18 reps Hang below a bar, handles or anything solid at around waist height. Position yourself with your heels out in front and your arms fully extended. Maintain a long, rigid plank from your ankles to your shoulders (A). Now flex at the elbows to pull your chest up to the bar, pause (B), then lower yourself back to the start position under control.

Grab two pairs of weight plates, the sum of each pair being comparable to the weight of your dumbbells. Hinge at your hips and grip a pair in each hand, pinching the plates together between your thumb and fingers. Perform your rows, keeping the plates together.

TOWEL-GRIP TRICEP EXTENSION 20 REPS AT THE END OF EACH CIRCUIT

With a resistance band anchored on the ground, fold a towel in half and pass it through the band, creating a handle. Grip both ends of the towel and turn your body so that the band is behind you. Perform your extensions, squeezing the towel as hard as possible.

ISO PULL-UP HOLD

30-50 seconds Finish each round with a forearm-building hold. Grasp a bar with an overhand grip, lifting your feet from the floor, hanging with straight arms (A). Pull up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, hold for 30-50 seconds (B).

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WORKOUT

#02 BROADEN YOUR APPEAL

01B

Nothing does more for a summer body than a solid set of shoulders that are tied into a well-defined chest. To build a wide set of deltoids alongside visibly stronger pecs, perform these four movements at the top of every minute, alternating exercises every 60 seconds for a total of 10 rounds.

02A

03A 02B

01A

DUMBBELL PUSH PRESS

6 reps Kick off with an explosive, compound effort. Use a full range of motion for maximum benefits. Hold a dumbbell in each hand at your shoulders. Bend your knees slightly (A), then explode up, driving the weights above your head. Lock your arms out at the top (B); pause with your biceps almost touching your ears. Lower the dumbbells under control and repeat.

PUSH-UP

DUMBBELL CLEAN

12 reps Now that your shoulders are fully fired up, get pumping with a weightlifting hybrid that gives your biceps a wake-up call. Hold the dumbbells at your sides (A), bend your knees slightly, then use momentum to pull the dumbbells up to shoulder height (B), locking your knees when you’re at the top. Take a breath at the summit of each rep to fight burnout.

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18 reps Place your hands on the floor at shoulder width and assume a strong press-up position with your shoulders stacked above them (A). Keeping your arms close to your body, slowly lower your chest down to the ground until it reaches the floor (B). Explosively press back upward. Repeat.

MH TRAINER

THE BIG WORKOUT

THE MASTERY MATRIX

THE MUSCLE PILGRIM’S PROGRESS

The key to continual improvement is to go at your own pace. Use this matrix to identify your optimal movements.

04A

PILGRIM

Dumbbell push press (as shown).

DISCIPLE

MONK

MASTER

Perform a dumbbell Z-press, seated with your legs open on the floor.

Perform a “see-saw” press: hold a dumbbell overhead, while you press the second, alternating each rep.

Perform a press with an iso hold: one dumbbell overhead while you complete all reps, then switch arms.

Perform cleans from a seated position.

Perform cleans from a seated position: hold a dumbbell on your shoulder and do all reps with your other arm, then switch.

Push-up (as shown).

Wrap a band around your back and under your hands to increase the difficulty.

Perform a wall-facing handstand hold.

Perform a handstand hold, with alternating shoulder taps.

Perform light dumbbell front raises.

Dumbbell clean (as shown).

03B

03 04

OVERHEAD DUMBBELL HOLD

30-50 seconds Now, turn up the burn with some high tension. Clean your dumbbells up onto your shoulders and press them overhead (A). With your eye on a clock, try to push the dumbbells further overhead for 3050 seconds, or until your shoulders give out. Rest for the remainder of the minute before returning to presses.

Wrap a band around your upper arms, providing you with a bounce out of the bottom.

Hold a single dumbbell overhead, with one hand.

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Perform a push-up with hands elevated.

Perform an over head dumbbell hold (as shown) .

WORKOUT

#03 THE ARMS RACE From Arnie to Hulk Hogan, there’s no getting away from the fact that a physique is not complete without a decent set of pipes. Work through the following movements as quickly as possible while maintaining perfect form, performing the reps of each exercise in a circuit for a total of 10 rounds.

03A

01A 02A

03B

02B

01B

DIP

RENEGADE ROW

ISO DUMBBELL CURL

10 reps Stand tall with the dumbbells at your sides (A). Curl one dumbbell up towards your shoulder, rotating your palm inward, and hold the dumbbell at the top of the movement (B). Curl the second bell up to the top position, and hold it here, returning the first dumbbell back to the start position. Repeat, alternating your arms until you reach 10 reps on each arm.

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20 reps Assume a strong plank on the dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. That’s one rep. Alternate sides, focusing on holding a rigid plank throughout. Maintaining good form, complete 20 reps.

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10 reps Your triceps account for the bulk of your sleeve-filling potential, so give them some tough love. Jump up on two parallel bars with your palms facing inward and your arms straight (A). You can use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring that they don’t flare outward (B). Drive yourself back up to the top and repeat.

MH TRAINER

THE BIG WORKOUT

PROGRAMMING GRID

CUSTOMISE YOUR STRATEGY

Use this table to chart a four-week plan to fit your schedule. No matter how often you train, follow the sessions in sequence, aiming to beat your times around each circuit on every attempt.

04A

WORKOUT 02

REST

WORKOUT 01

LOWERBODY SESSION

WORKOUT 01

REST

WORKOUT 01

LOWERBODY SESSION

REST

LOWERBODY SESSION

WORKOUT 02

LOWERBODY SESSION

WORKOUT 03

WORKOUT 01

SAT

REST

WORKOUT 03

SUN

WORKOUTS PER WEEK

REST

04B

WORKOUT 01

TRICEPS DIP

20 reps Finish the circuit with another high-rep burner. With your hands on a solid surface, support your weight with your arms (A). Shift off the edge, lowering your body until you feel a stretch across your chest (B). Push back up hard. Try a count of three down and one back up.

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MH TRAINER

GEEK TWEAK

PERFECT THE PULL-UP

PULLING POWER

As bodyweight movements go, chest to bar pull-ups are hard to beat for adding strength and size. They also help with the much-coveted muscle-up. Let’s begin.

STRICTLY BUSINESS

Whether you’re looking to build a back like a barn door, unlock gymnastic prowess or simply level-up your bodyweight training, Zack George’s tips will have you defying gravity like a pro in next to no time.

GET A GRIP

STRONG TO THE CORE

Begin the exercise by jumping up and grabbing the bar with an overhand grip. Position your hands a little bit wider than shoulder-width apart, extend your arms fully and keep your feet together at all times throughout the movement.

Brace your core and tense your abs to assist with stability and prevent your body from swinging too much. The main aim is to develop strength here, so it’s important that you try to avoid creating any momentum by kicking your legs around.

HIT THE BAR

At the top of the movement, pull yourself into the bar so that your chest makes contact. Pinch your shoulder blades together to help nail the final few centimetres. This muscle group is often neglected, but will make a huge difference to your pull-ups.

HIGH BAR, HIGH STANDARDS

It should be as easy as ‘all the way up, all the way down’. Watch out for these common mistakes and you’ll go from hanger-on to hero in a flash.

THE SWINGER Swings his legs and ‘kips’ to gain momentum; this defeats the point of performing a strict movement. As a result, you won’t be creating the right stimulus to develop your strength and size.

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MR BICEPS Uses an under-hand grip—make sure both hands are over the bar, palms facing away. This will engage your back instead of your arms, which is the key to maximising your strength.

HALFREP HENRY Pulls hard and high, but never makes contact with the bar—some people go high but avoid actually pulling themselves into the bar. Finish that rep to reap maximum benefit.

ILLUSTRATIONS: HARVEY SYMONS

Master This Move And Get Your Back to Its Best

MH TRAINER

THE FINISHER

START HERE

THE FORMAT

In this unholy trinity, your mission is to accrue as many rounds as possible of the three pump-inducing movements in 15 minutes. Warm up, start a countdown timer, then get to work, hammering your way through round after round, resting only as necessary to catch your breath.

WHAT YOU’LL GAIN...

HANDS OFF

Commence with five hand-release push-ups. Drop into a plank and slowly lower your chest to the floor, lifting your hands from the ground as you reach the bottom, before explosively pushing back up. “By stopping at the bottom of your push-up, you’ve lost all momentum and inertia,” says the Lean Machines’ John Chapman. “This means you have to create all of the force to push up without any help from stretched muscles.”

After your final pushup, flip from front to back, turning over for 10 butterfly sit-ups. Bend your legs and crunch upward, reaching for your feet, before reversing the movement back to the floor. “These are sneaky,” says Chapman. “By simply crossing our legs, we take a lot of the hip flexors out of the movement, so we rely more on our abdominals to pull us up off our backs.”

Finish each round with 15 air squats. Stand tall and push your hips back, bending at the knees and squatting as far down as your mobility allows. Stand up explosively and repeat. Keep your form tight but move through these quickly. “Air squats will get your legs pumped faster than you care to admit,” says Chapman. Hit the deck again for round two, and keep the fight up until your 15 minutes are done.

CRUNCH THE NUMBERS

Metabolic Spike

PHOTOGRAPHY: PHILIP HAYNES

Abs City

THE LAST LEG

Instant Pump

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NO-PLANK SIX-PACK

BRAWN WITHOUT THE YAWN Planks are one way to six-pack abs, but they’re also crushingly boring. Speed up your progress with Bradley Simmonds’s fast and dynamic circuit.

HOLLOW ROCKS

THE PLANK IS a virtuous thing—the rock-steady

route to real core strength—but it’s also far from an inspiring exercise. Considering the most effective abs plan is the one you stick to, we asked PT and six-pack owner Bradley Simmonds to up the ante. Smoke your core for fun with this six-of-the-best circuit. “Complete it five times, against the clock,” says Simmonds, who recommends starting with 5kg dumbbells and working up to 10kg. It’s crunch time.

V-SIT CRUNCH

30sec, rest as necessary Hold a weight and lie with your legs straight, arms overhead (A). Squeeze your core. Lift your arms, shoulders and legs off the floor. Hold, pressing your lower back down (B). Rock back and forth.

10 reps, rest as necessary With one weight in both hands, lie with your arms above your head (A). Lift your legs as high as you can, keeping them straight and your feet together. Hold. Crunching your abs, lift your arms to your feet (B). Lower slowly; go again.

DEAD BUG

JACKKNIFE

20 reps, rest as necessary With a dumbbell in each hand, lift your arms towards the ceiling. Raise your legs, your knees bent at 90º (A). Slowly extend your left arm and right leg simultaneously, keeping your back straight (B). Return, then repeat on the other side.

10 reps, rest as necessary Now, lie back, extend your arms and straighten your legs, this time with one weight in your hands and another clasped between your feet (A). Bring your arms and legs together to meet in the middle, as if you’re folding yourself in two (B). Then repeat – lots.

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FITNESS FIX

YOUR EXPERT Whatever your goal, PT Bradley Simmonds will help you get it done.

SIT-UP PUNCH

10 reps, rest as necessary Finish strong. Grab two dumbbells and set up in the classic sit-up position (A). Contract your abs, and at the top of the move, punch each arm across your body (B). Rest after 10 reps, then tackle the circuit again, all the way from the top.

RUSSIAN TWIST

WORDS: ANNIE HAYES I PHOTOGRAPHY: DAVID VENNI & PHILIP HAYNES

20 reps, rest as necessary Time to target your obliques. In a seated position with your knees bent and your feet flat, lean back. Clasp the weight, brace your core and raise your legs off the floor. Twist your arms and torso to the right (A), then the left (B). Keep going.

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BEST GYMS

WHERE CAN I FIND IT?

GYM OF THE MONTH: JANUARY

PURE AND SIMPLE

Wedgewood Link Rd, Bryanston

A hardcore approach meets modern sensibilities (and science) at this Jozi gym.

THE DETAILS: Performance Purist was founded in 2018 by Joshua Capazorio and Darryn Anthony—both former national athletes. With more than 30 years of combined weightlifting, powerlifting and coaching experience, their gym features a range of strength and conditioning classes that can be scaled to any level. Equipped with all the tools you need to ramp up your fitness—barbells, kettlebells, boxes, rowers, you name it—you’ll share the floor with beginners, elite athletes and everyone in between. Their goal is to pull you out of your comfort zone and help you unlock your full potential, says Capazorio. Bottom line: if you want to level-up, this is the space to do it.

THE VIBE: Enter a massive, open-plan turfed workout area flooded with natural light (if you’re an early bird) and

prepare to push yourself. Capazorio has two rules: be willing to put in the work, and don’t be a dick to others. Simple. The no-frills, science-backed classes alternate between highintensity “squat, hinge, push, pull” total body strength sessions that will get you both lifting and moving; and metabolic conditioning timeslots to build fitness you can carry into your weekend runs and rides. On Saturdays, coaches put on a “mash-up” class, which Capazorio refers to as their weekly “gees” session, i.e. you’ll build resilience, solidarity and rack up more endorphins than you would anywhere else.

HOW MUCH? R1 049 per month will net you a pick ‘n’ mix of two classes per week. However, fork out for the unlimited package (R1 999p/m) and you can train as many times as you like.

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“Burn 50 calories in 25 seconds on the Wattbike; that’s the Gold Standard,” says gym co-founder Joshua Capazorio.

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Have an ultraspecific goal? Or need a personalised programme? Performance Purist offers private and semi-private sessions starting at R300.

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Head over to Performance Purist’s dedicated “barbell hub” in Sandton where you can test your mettle with Olympic weightlifting and powerlifting classes. The venue features a massive lifting platform that can accommodate up to 12 guys shifting tin.

Visit performancepurist.com for more info.

THE VIBE:

THE DETAILS: Situated in Gordon’s Bay, Farmhouse Fitness is a relaxing retreat, fitness destination and kitted-out gym packed into one scenic spot. Book a getaway, and staff will handle the logistics while you concentrate on getting fit (and having a good time) for the duration of your stay. Or, clock in at Farmhouse Fitness’ open gym to rack up reps while sucking in fresh air.

A barn-like facility houses everything you need to get fighting fit—including the occasional canine visitor to pet between sets. The gym’s bootcamp classes will run you through varying high intensity interval training-based sessions, with a healthy mix up of moves every day. Done? Step outside and soak up the scenery.

WHERE CAN I FIND IT? 18 Hunters Lane, Firlands Park Equestrian Estate, Gordon’s Bay

HOW MUCH? From R600 per month you’ll have access to the open gym, boot camp classes and the members-only app.

If you’re looking for a change of pace, Farmhouse Fitness serves up Jiu Jitsu classes for those looking to put the grapple on their gains.

GYM OF THE MONTH: FEBRUARY

FIELD WORK

Escape, and come back stronger, at this farmstyle facility in Gordon’s Bay. Visit farmhouse-fitness.com for more info.

Come out here to harvest a homegrown physique.

Farmhouse Fitness’ villa is the ideal space to cool down after working up a sweat. It features an indoor swimming pool, laidback living room and shaded patio.

For an additional cost, you’ll get access to the Farmhouse Kitchen where the chef is ready to fulfil (almost) any request. So whether you’re cutting carbs or packing in the protein, the kitchen has you covered.

ONE WORD ANSWER QUESTION

WHICH COMMON FRUIT CAN RESET YOUR BODY CLOCK AND CALL TIME ON WEIGHT GAIN? ANSWER

Oranges

THE GOLDEN-AGE MOVIE

reverse symptoms of obesity in test

star WC Fields used to fantasise

mice, but it also reduced the harmful

about watering the orange trees in

build-up of plaque in their arteries,

his garden with gin. “Then,” he said,

known as atherosclerosis.

“all I’d have to do is squeeze the juice

Separate research found that the

into a glass.” The Citrus sinensis,

molecule binds to the proteins

or the humble orange, is so closely

responsible for stabilising

linked to everyday health and well-

our circadian rhythm and

being—think of all those vitamin

regulating our metabolism, a

tablets given its flavour—that it’d

process that helped rodents

take the kind of sabotage Fields

that were given a high-

dreamed up to ever give it a bad name.

calorie diet over 10 weeks to

Somehow, though, we take it for

stay lean, even as members

granted. From maca root to rambutan,

of the control group

we all too easily assume that the more

gained nearly twice their

exotic a food is, the more potent its

bodyweight.

health benefits will be. But don’t

Nobiletin has also been

dismiss the ubiquitous sweet orange

linked to reversals in age-related ailments, such as declines in

match refreshment: scientists have

exercise endurance and poor sleep,

discovered that a chemical compound

which can lead to feelings of anxiety

it contains can put the squeeze on body

and depression.

fat and juice up your mood.

So, drop those high-priced super-

In a recent study, researchers at

foods with names you can never quite

the University of Western Ontario

remember and unpeel an orange—or

introduced nobiletin —extracted from

at least do as Fields and Snoop Dogg

oranges—to the diet of morbidly over-

did and sip on gin and juice.

weight mice. Not only did the flavonoid

It’s summer after all…

JAN/FEB 2022

114

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WORDS: YO ZUSHI | PHOTOGRAPHY: GETTY IMAGES

as a mere vitamin-C fix, or a retro mid-

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