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MEN’S HEALTH

BO

DY

THE

ISSUE

DESIGN YOUR BODY

2019

Mat Fraser | 'Shakes' Soyizwapi | Mark Cavendish | Mo Farah | Wilfried Zaha AUGUST 2019

THE BODY ISSUE

THE MH COVER GUY ROCCO VAN ROOYEN

ARMS & ABS

THE DEFINITIVE WO R KOUT

MH .CO. Z A

AUGUST 2019

BUILD XXL BICEPS CHISEL YOUR CORE RESULTS THAT LAST!

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BOOST BRAIN POWER

SWAP FAT FOR RIPPED #1 WAY TO GET LEAN ROCK YOUR JEANS

P.48

12 EASY MUSCLE MEALS 08262

9 771027 687000

P.84

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

COMPETITION

PUSH START ON YOUR NEW GOALS Forget the tired excuses and winter laziness holding you back – we’ve got the solution.

Here’s why the Toyota Fortuner should be your new training and adventure partner.

The Fortuner has a powerful pedigree. It’s been the bestselling medium-sized SUV in South Africa for a very long time, and for good reason: you could argue that as a four-wheeled investment, it offers the most practicality and value on South African roads. It’s hard to find a tar and trail partner that offers as much bang for your buck. Here are four reasons it should be your next lifestyle investment (with training benefits):

1. IT CAN CARRY ALL THE GEAR (AND PEOPLE) YOU NEED.

Want to be able to ferry your kids or friends around safely, and make sure you have enough space for all your lifestyle gear, like mountain bikes, kayaks and road bikes?

Sorted – the Fortuner has plenty of interior space, and a decent-sized boot area. It’s a

seven-seater car, but that optional third line of seats stows away easily for even more room. The newer 2.4 GD-6 model now comes with side and curtain airbags, which brings the total airbag count to seven. It also has all those special safety abbreviations, including Vehicle Stability Control (VSC), Traction Control (TRC), Trailer Sway Control (TSC), Downhill-Assist Control (DAC), and Hill-start Assist Control (HAC). Bottom line: it will easily carry anything you need for your training, whether it’s a gym bag or the latest mountain bike with 29-inch wheels; and it’ll do double duty on family time.

2. WANT TO TAKE YOUR TRAINING OFF-ROAD? IT’S GOT YOU COVERED.

If you’re planning on escaping the busy gyms and dumbbell queues for some fresh-air fitness, whether it’s MTB, trail-running, or obstacle

races, that’s where the Fortuner excels. It has high ride height and ground clearance (279mm), and cleverly crafted suspension so you cover jeep track and off-road routes with ease, especially considering this 2.4 GD-6 4x4 comes with a simple, easy-to-use off-road rotary dial with 2H, 4H and 4L options that you can select on the fly.

Nowhere is off limits now – consider the great outdoors your new fitness playground.

3. IT MAKES EARLY-MORNING TRAINING SESSIONS EASIER.

Yes, it’s dark; and yes, it’s probably a little cold – but the Fortuner makes things a helluva lot easier for you to get going by providing keyless access, push-button start, and a slick automatic gearbox to do all the shifting for you – and most importantly, it’s easy to turn the heat up to warm up the interior. The most

WIN ANER FORTU WANTED

A Tough Tim (or a Tough Tina) to represent us in this year’s Toyota Fortuner 4x4 Challenge.

One lucky reader* will team up with a South African sports hero and win a Toyota Fortuner.

Take a photograph, or make a video (optional, but it will make your entry stand out), and fill in an online entry form at www.toyota.M24lifestyle.co.za.

The finalist will take part in a series of physical challenges set over a weekend in October.

Keep an eye on our social media pages for more info and updates.

THIS YEAR’S HEROES important weapon: setting up and activating your motivational playlist to get ready for the session. Just connect your phone using Bluetooth, or plug in a USB stick with all your power tunes. It doesn’t even have to be music – there are plenty of smart podcasts that will not only motivate you, but will also share some excellent training secrets and tricks.

4. IT’S BOTH LOW COST AND LOW MAINTENANCE.

It may sound too good to be true, but this diesel engine sips fuel slowly (combined cycle of 8.2l/100km) – costing you less than a petrol equivalent – while still offering impressive performance. It also comes with a 90 000km service plan, and a 3-year, 100 000km warranty. The high-valuefor-low-money price tag and excellent reliability and build quality mean you’ll

be able to save your cash to invest in something else: your nutrition; extra personal training sessions; your next overseas fitness holiday; race tickets for that next challenge; or that brand new carbon-fibre racer. You’re welcome.

Oupa Mohojé: Cheetahs rugby player Giniel de Villiers: Dakar racing champion Kirsten McCann: SA Olympic rower Nkateko “Takkies” Dinwiddy: Dancer and choreographer Entries close on 27 September 2019.

TOYOTA FORTUNER 2.4 GD-6 4X4 6-SPEED AUTOMATIC

Price: R556 400 Full leather interior Electronic 4x4 shifting on the fly SA’s best-selling SUV Power: 110 kW @ 3 400 rpm Torque: 400 Nm @ 1 600 rpm Full suite of safety and convenience features New 8" infotainment system

*One finalist will be chosen from the Weg/go!, Weg Ry & Sleep/go! Drive & Camp, Men’s Health, Women’s Health and Bicycling entrants.

CONTENTS P.90 MEN’S HEALTH AUGUST 2019

COVER STORIES & FEATURES

DESIGN YOUR BODY Champions come in all shapes and sizes. Learn from the examples of seven top athletes.

ARMS & ABS The short cut to big arms and six-pack abs.

38 SWAP FAT FOR RIPPED Turn up the HIIT. 43

ROCK YOUR JEANS The MH 2019 guide to good jeans.

48 BOOST BRAIN POWER The sceptic’s guide to smart drugs.

83 THE ADVENTURIST One impossible challenge.

One incredible guy. Go. 86 A BESPOKE GUIDE TO BUILDING SIX-PACK ABS Build a training plan that works for you.

104 12 EASY MUSCLE MEALS Get cut with keto.

112

SPEED SPECIAL

7’s RUGBY CAPTAIN ‘SHAKES’ SOYIZWAPI

THIS CAR SAVED MY LIFE When he drove off a hillside, Sean Evans thought it was all over.

124 WOMAN ON TRACK Meet Tasmin Pepper – the SA sportswoman in the driver’s seat.

128

PHOTOGRAPH: SEAN LAURENZ; SHAKES WEARS UNDER ARMOUR

FORMULA FOR SUCCESS Pierre Gasly is taking the fast lane to F1 stardom.

120

Focused as

LQDCELL TENSION

.

Lewis Hamilton, 5X F1 World Champ

CONTENTS

ST YLE

WEIGHT LOSS

INVESTMENT Update your selvedge.

47

HOW I LOST WEIGHT WITH… …Intermittent Fasting.

68

NIGHT WATCHES It’s your time to shine.

55 MAKEOVER The science is simple, these are the rules to looking sharp all day long.

56

MH WOMAN Getting real with ex-Miss World Rolene Strauss.

UPFRONT

BETTER MAN

UNFILTERED Welcome to the movement; it’s pure muscle warefare.

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NOT JUST FOR KICKS How Wesley Vos stepped up to help out.

18

ED’S LETTER Accept the challenge and get an extra edge.

12 THE EXCHANGE “Is it actually possible to eat too much protein?”

17 6

THE CUT Time to bounce: if you’re a runner, you need these shoes.

24 DRIVE 7 design trends we can get behind.

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MH.CO.ZA/ August 2019

WHAT HAPPENS WHEN... ... I train in the freezing cold?

30 DRINKS Raise your spirits with tequila and mezcal – the new kids on the bar.

32 ASK THE SLEEP SCIENTIST Get top quality ZZZ’s, and sleep your way to success.

34

WEALTH

BRAVERY IN A BOTTLE Up your game this season – with a spritz.

60

THE START-UP PROJECT We’re giving you some food for thought.

76

FOOD

BURN FAT 24/7 The ultimate body blueprint.

37

THE HEALTH SNOB’S GUIDE TO… …proper pies, the unknown powerhouse.

62

PUSH AHEAD TO SLAY FAT FAST Your new gym buddy: the prowler sled.

44

ORAL: AN EXAMINATION We’ve got the lowdown on going down.

72

TO EACH HIS OWN Avoid a hairy situation with hair products for every hairstyle.

58

FITNESS

SUPERHERO STRENGTH IN ONE MOVE The best exercise you’re not doing.

42

RELATIONSHIPS

WEALTH REPORT Broom to grow, easel up on stress and track your productivity.

80

On the Cover COVER GUY

Rocco van Rooyen PHOTOGRAPHER

VERSUS Protein vs. carbs, the ultimate showdown.

64 MUSCLE MEALS Fire up the braai and stick it to fat.

66

Byron Keulemans PHOTOGRAPH: SEAN LAURENZ (ROLENE)

P.22

HIT OR HYPE? Can OTC fat burners help you drop kilograms?

70

BY ARTHUR JONES

Whether you’re a hater or a follower, CrossFit can no longer be called a fad. It’s here to stay – as are the Reebok CrossFit Games, where the best of the best compete like modern-day gladiators. Here’s an inside look at last year’s event, and a taste of what’s to come this year.

Welcome to the Movement

COURTESY OF CROSSFIT

PHOTOGRAPHS

MADISON, WISCONSIN, USA

LOCATION

1-5 AUGUST 2018

DATE

REEBOK CROSSFIT GAMES

A REAL, FILTER-FREE LOOK INTO WHAT MATTERS THIS MONTH.

UNFILTERED

The Games take place over five days of competition, and form the final sweat- and chalk-stained gladiatorial arena where the fittest men, women, masters, teens and teams from around the world have earned the right to compete through their placement in the global CrossFit competition called the Open, or through winning Sanctional events.

These Games are filled with both old and new weapons of mass muscle torture, which are paired with a variety of different exercises such as swimming, rowing and running, through to heavy deadlifts and snatches, and gymnastic challenges like handstand walks, muscle-ups and more. The challenges are mostly unknown before the Games officially start.

What is known: every single workout of the 14 will be brutal. The challenges in 2018 included rowing a marathon (!), biking, climbing pegboards, an obstacle course, a reworked sprint triathlon (swimming, paddling, running), and a workout that required the athletes to ‘rescue’ a 75kg dummy called Randy as part of an obstacle course – all while wearing a weighted vest.

And that’s not even mentioning the heavy weights work – like the clean and jerk speed ladder, or the 1-rep max tests – as part of the CrossFit Total. This is not about TV ratings or social media likes; it’s about rewriting the rules of human capability, and trying to define what fitness truly is.

And, of course, bragging rights. Because who wouldn’t want to put “Fittest Man On Earth” in his Instagram bio?

Ring muscle-ups are one of the many different kinds of gymnastic challenge that CrossFit uses in its workouts, and they require a different kind of muscle dexterity, body awareness, and technique to master. A veteran of the Games, Panchik has competed there seven times, and he came 11th in 2018.

He’ll be fighting for a top-ten spot in 2019.

1. Scott Panchik:

UNFILTERED

2. Patrick Vellner:

A Canadian chiropractic student and Games runner-up last year, Vellner will again be chasing outright favourite Mat Fraser (see page 100), who has won the Games three times in a row as an individual. A hardfought rivalry will eventually result in one winner in 2019, and plenty of action for the audience.

3. Brent Fikowski:

Nicknamed “The Professor”, 28-year-old Fikowski is renowned for his tactical approach and keen pacing.

He’s placed fourth twice (2016 and 2018) and second once (2017), and is a strong contender for the podium alongside Mat Fraser and Patrick Vellner this year.

2 3

4. Zeke Grove: In

the 2018 workout requiring 30 muscle-ups for time, Australian athlete Zeke Grove finished second overall for this workout, in a blisteringly quick time of 1:52.

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MH.CO.ZA/ August 2019

3

4

5

AUGUST We’re covering the 2019 Reebok Crossfit Games (1-4 August), so watch our social feeds and check out our September issue for some in-depth coverage. We’ll be rooting for homegrown favourites Jason Smith (ex-MH cover guy) and David Levey.

5. Team Reebok CrossFit One:

6. Rich Froning:

A CrossFit legend, Froning Jr. won four back-toback CrossFit Games from 2011 to 2014 as an individual, and then retired as an individual to focus on competing in a team (as the captain) for CrossFit Mayhem, which has now won the Games team category three times (2015, 2016, and 2018), and come second once (2017).

Part of the challenge in competing as a team is getting the pacing right; and in some movements – such as synchro muscle-ups, as part of the 30s team workout – you have to work at the exact same speed and in the same rhythm. Team Reebok CrossFit One finished this workout tied in 21st place (out of 40 teams) and 12th overall in 2018.

7. Team CrossFit Norte Redondela:

Pepe Navarro Beltrán of team CrossFit Norte Redondela, from Pontevedra, Spain, experiencing how tough high box jump-overs can be after 30 muscleups, push presses (shown by team Crossfit East Tamaki from Auckland, New Zealand), and most importantly, heavy back squats (team CrossFit Vondelgym from Amsterdam, Holland).

6 7

7

7

8. Frederik Aegidius: Aegidius is competing in the workout CF Total, a benchmark workout where athletes only have four minutes and three attempts to lift their heaviest in the back squat, push press and deadlift.

He deadlifted 234kg, and his total was 524kg, which placed him 19th out of 40 athletes in that workout.

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MH.CO.ZA/ August 2019

11

LETTER FROM THE

EDITOR Danielle Weakley Editorial Director

Challenge Accepted I eat healthily enough. But mostly Monday through to Thursday; by Friday, my lack of a healthy work/life balance has forced the willpower out of me. And I train hard enough. But only three or four times a week, because... drinks happen, friends and commitments happen, and life gets in the way. I’m in decent shape, but not great shape. I tend to have good weeks followed by bad weeks, and sometimes I wish I could WISE WORDS just take back control – I’d like to be about a a few kilos heavier, and get back to a STRONG routine. If you’re anything like me, GUY you need a plan: a blueprint to achieve these goals, including a better body.

Starting on page 104, we have a guide “It’s not the to identifying your stumbling blocks physical feats and building a training plan that that make works for you. With the help of actor him the most complete Armand Aucamp (p112) we have a athlete on the week’s worth of tasty, high-protein planet. It’s his dishes to make meal prep a breeze. mindset – one It’s also our annual BODY ISSUE that’s primed – a celebration of the male physique to turn every and the diversity of performance, weakness into from the fittest man on earth, a strength.”

CrossFit champ Mat Fraser, to running – JAMIE MILLAR legend Mo Farah, Blitzbokke captain on MAT FRASER, P100 Siviwe ’Shakes’ Soyizwapi, and this month’s cover guy, SA Olympic javelin-thrower Rocco van Rooyen. They’re all testament to the fact that champions come in all shapes and sizes. The men we’ve profiled have dedicated their lives to honing their bodies, to ensure that they perform at their peak. But to design your body, you have to redesign your mindset, too. Head to page 90 to read their stories; and next time you hit the gym, think of their sense of purpose and commitment. It might just give you an added edge. Be inspired.

nge Oct 2016 MH Staff Challe

ROBERT CILLIERS EDITOR Instagram

@robdcilliers Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA 12

MH.CO.ZA/ August 2019

Robert Cilliers Editor & Creative Director WANITA NICOL Deputy Editor AZEEZ JACOBS Fashion & Grooming Editor NADIM NYKER Digital Editor KIRSTEN CURTIS Contributing Digital Editor MEGAN FLEMMIT Multimedia Journalist DAVE BUCHANAN Copy Editor KELLEIGH KOREVAAR Features Writer THAAQIB DANIELS Content Producer NADIA WINDT Fashion Assistant Contributors: Mark Arendse (Design); Sidima Mfeku (Intern) Shared services: Kerry Nash (Production Manager James Garaghty (In-House Photographer) Amina Essop (Office Administrator)

CEO MEDIA24 Ishmet Davidson CEO PRINT MEDIA Rika Swart GENERAL MANAGER, LIFESTYLE Minette Ferreira GENERAL MANAGER, MONTHLIES Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway FINANCIAL MANAGER Melanie Leeman MARKETING AND PUBLIC RELATIONS PUBLISHER Nikki Ruttimann 011 713 9147 (nikkir@media24.com) COMMERCIAL HEAD OF EVENTS: MONTHLIES Francois Malan 021 408 1228 (francois.malan@media24.com) COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 443 9868 (gerda.engelbrecht@media24.com) COMMERCIAL MANAGER Lise Coetsee 021 443 9833 (lise.coetsee@media24.com) DIGITAL CAMPAIGN COORDINATOR Lilitha Johnson 021 443 1237 (lilitha.johnson@media24.com) BRAND COORDINATOR Andile Nkosi 021 406 2257 (andile.nkosi@media24.com) PUBLISHING SALES TEAM BUSINESS MANAGER: MEDIA 24 LEISURE SALES Danie Nell 011 322 0799/076 263 9114 (danie.nell@media24.com) CAPE TOWN: Hannes Burger 076 152 4605 (hannes.burger@media24.com) Nick Fitzell 071 430 6311 (nick.fitzell@media24.com) Daniela Di Giovanni 083 709 7040 (Daniela.digiovanni@media24.com) JOBURG: Kylee Robertson 076 263 9114 (kylee.robertson@media24.com) Jeanine Kruger 082 342 2299 (jeanine.kruger@media24.com) Lizel Pauw 082 876 8189 (lizel.pauw@media24.com) Sharlene Smith 083 583 1604 (sharlene.smith@media24.com) Yumna Rojan 072 399 5789 (yumna.rojan@media24.com) Yelanda Mitchell 074 897 576 (yelanda.Mitchell@media24.com) DURBAN: Mariska Venter 082 898 4376 (mariska.venter@media24.com)

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MAGAZINES INTERNATIONAL SVP/MANAGING DIRECTOR ASIA PACIFIC & RUSSIA Simon Horne DIRECTOR OF INTERNATIONAL LICENSING AND BUSINESS DEVELOPMENT Richard Bean SVP/EDITORIAL & BRAND DIRECTOR Kim St. Clair Bodden DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks Global Editions / EDITORS-IN-CHIEF USA Richard Dorment, AUSTRALIA Luke Benedictus, BULGARIA Vladimir Konstantinov, CHINA Gao Zhen, CROATIA Kresimir Sego, GERMANY Markus Stenglein, GHANA Godfred Akoto Boafo, GREECE Vassilis Georgakakos, HUNGARY Máté Pásztor, ITALY Aldo Ballerini, KAZAKHSTAN Irina Utesheva, MALAYSIA Eugene Phua, NETHERLANDS Ronald Janus, NIGERIA Osagie Alonge, POLAND Aneta Martynow, PORTUGAL Pedro Lucas, ROMANIA Mihai Ghiduc, RUSSIA Maxim Semelyak, SERBIA AND MONTENEGRO Ivan Radojcic, SINGAPORE Kelvin Tan, SPAIN Jordi Martinez, THAILAND Chatchawin Unhanun, TURKEY Fatih Büyükbayrak, UNITED KINGDOM Toby Wiseman, LATIN AMERICA Sergio Rodriguez, MIDDLE EAST Carlin Gerbich

MH WORLD WORKOUTS

AUGUST

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

QUESTION: I’ve started HIIT workouts – how do I avoid overtraining?

“The objective is progression,” says Ian Pienaar, founder of Thrive Fitness, a new Cape Town-based gym that offers HIIT workouts. “You want to keep pushing your body a little bit harder with each session; but if you push your body too hard in the beginning, you’re bound to fail,” he explains.

“If you have stress levels that are already high because of work, adding more stress to your body is going to cause it to shut down.”

TRAIN SMARTER: MH.CO.ZA/WORKOUTS

320

FOLLOW THESE HACKS FOR A HEALTHY DINNER…

1. Don’t Skip It

Forgoing dinner to cut your kilojoule intake causes a rise in cortisol – not only slowing your metabolism, but also disrupting your sleep.

– Psychomatic Medicine

2. It’s A Weighting Game

The number of seconds men should deep squat daily.

FITNESS

Spend at least 5 to 10 minutes per day in a deep squat position. The purpose: (1) to get in some muchneeded mobility work for your tight and stiff ankles, knees, and hips; (2) to help prevent lower-back pain; and (3) to naturally improve your squat mechanics for the gym. EXERCISE MORE: MH.CO.ZA/FITNESS

Make dinner your largest meal, and you’ll find it easier to maintain muscle while dieting – resulting in better overall body composition.

3. What To Avoid

Microwave curry (it’s time to get Ma’s recipe) Kilojoule bombs (ahem… fried chicken) Blood pressure spikes (give the salt a miss!)

#MENSHEALTHZA

Packaging with BPA (Read the labels)

Instagram

@menshealthza

Twitter

@MensHealthZA

Facebook

Tshepo Nyathi @tee_jay_nyathi

14

MH.CO.ZA/ August 2019

Gerardt Snyman @gerardtsnymanpt

Brandon Duxbury @brandon_duxbury

Scan this QR code and see the stories featured

GETTY/GALLO; IMAGES SUPPLIED (INSTAGRAM)

MensHealthSA

NEW

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EXCHANGE

FOOD Is It Possible To Eat Too Much Protein?

– Adil, Pietermaritzburg

As the macro of the moment and the so-called building block of muscle, protein is being fetishised – as much by the supermarket giants as it is by pneumatic gym bro’s.

While devouring a whole chicken in one sitting has long won you kudos in some circles, now you can’t move in PnP without being sold protein ice creams and protein cereals. And sadly, it is possible to have too much of a good thing.

According to the UK’s Reference Nutrient Intake (RNI), you need 0.75g of protein a day for each kilogram of body

weight, so an 80kg man requires around 60g – roughly three salmon fillets. But the greater the physical stress placed on your body, the higher its demands. For a man of the same size who trains hard, the International Society of Sports Nutrition recommends 112g per day.

Exceed this, however, and the benefits are soon negated.

One study found those who ate more than 1.62g of protein per kilo of weight (that’s 130g for our 80kg oke, or two juicy

B

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GHT

TO YOU

BY

#1 IBED R C S RE

and 1

P

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

steaks) built no more muscle than more moderate diners.

Shakes, steaks and (fortified) ice creams all have their time and place, of course.

But if you’re eating three well-balanced meals a day, you’re unlikely to fall short.

It might even end up where you don’t want it. “Your body struggles to digest excess protein,” says registered nutritionist Rhiannon Lambert. “It may simply wind up being stored as fat.”

In a nutshell?

Don’t over-egg it, bro.

br

GETTY/GALLO IMAGES

THE

relax a n

t

MEN’S HEALTH IG POLL: PROTEIN VS CARBS

WE ASKED OUR FOLLOWERS TO PICK A SIDE – PROTEIN OR CARBS? HERE’S THE RESULT:

PROTEIN

86%

CARBS

14%

Based on 221 votes Find out which one is best for you on page 64.

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

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

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

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

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

BETTER MAN YOUR GUIDE TO LIVING SMARTER, HEALTHIER AND HAPPIER

Not Just For Kicks WESLEY VOS USES HIS SNEAKER AND APPAREL BRAND TO GIVE BACK TO KIDS IN NEED. HERE’S HOW HE SIZED UP A GLOBAL PROBLEM, AND STEPPED TOWARDS IT – WITH PURPOSE.

THE MAN WESLEY VOS OCCUPATION

ENTREPRENEUR; FOUNDER OF VOSK SHOES CASEY CRAFFORD

LOCATION

CAPE TOWN, SOUTH AFRICA

BY

THAAQIB DANIELS

Whether you’re completing a stylish outfit with a pair of sneakers, shining your classiest pair of loafers for a business meeting or lacing up your trainers for a morning jog, footwear is an everyday part of most people’s lives.

It’s also big business. Brands have poured major funds into collabs with athletes and celebs in order to widen their audience and increase their market share.

There are some brands, however, that walk a different line when it comes to making a profit – the ones that aim to give back to those who have less. VOSK shoes is one. Founder Wesley Vos has dedicated his local brand to making a difference.

BODY, MIND & SOLE “With every pair of VOSK sneakers purchased, we give a new pair of shoes to a child in need. That’s our philosophy,” says Vos. After studying marketing at Stellenbosch University, the now-31-year-old entrepreneur decided to create a business with a greater purpose.

“Working for a ‘boss’ never sat right with me. I knew I wanted to be an entrepreneur, but I never knew what my business would be,” he admits. “I stumbled on the concept of leveraging a profitable business to improve the lives of less fortunate people – the ‘buy one, give one’ concept.”

The next step was settling on a product. Wesley’s desire to give back and his love for sneakers became the driving force behind VOSK. “I chose shoes. Who doesn’t love shoes?”

It was the fulfilment of a longstanding dream to do good in the world. “I vividly remember watching TV in 2004 after the tsunami hit South-East Asia. The devastation brought tears to my eyes,” he recalls. “I felt utterly helpless, and all I wanted to do was help. That feeling never really went away.”

Twelve years later, Wesley finally found a way to MH.CO.ZA/ August 2019 19

Wesley Vos, planning to further his brand from his office in Cape Town.

VOSK stock ready to be delivered to online customers.

fulfil his need to help those who are victims of their circumstances. He began working on the business that, two years later, he would launch as VOSK. FOOTPRINTS FOR CHANGE “To make our shoes unique, we designed the sole of our sneakers to have the African continent on the bottom, so you can ‘Imprint Africa wherever you go’. This allows people to leave a trail of their origin wherever they travel around the world,” says Wesley.

Initially, he wasn’t sure how VOSK would manage to be charitable, but he knew he had to find a good cause to focus on before taking the brand any further. The only way to find a suitable charity was to do charity work.

“I went with some friends and family to an orphanage in Malmesbury. There I saw the volunteers washing kids’ feet while 20 MH.CO.ZA/ August 2019

talking to them about life, their dreams and their interests, before handing each one a new pair of shoes. I thought this was amazing,” he says.

The group of people that he saw was Samaritan’s Feet, an international organisation that facilitates various “Giving Days” for orphanages and charities. They have given shoes to over seven million people around the globe. “That’s where our partnership started,” says Wesley.

Through meeting with Samaritan’s Feet, Wesley learnt all about the fight against shoelessness, and how more than one-anda-half billion people around the world are infected with parasitic diseases transmitted through contaminated soil. This results in limited mobility, which often prevents adults from being able to work, and stops children from going to school.

One method of preventing this is by wearing proper footwear. “At VOSK and Samaritan’s Feet, we want to do everything we can to stop the spread of these lifealtering diseases by washing feet, providing shoes, and encouraging individuals to get involved. We empower people to help those in need when they buy VOSK. If we can keep selling shoes, we can keep giving shoes.”

ONE STEP AT A TIME From that initial decision to make shoes back in 2016, it took Wesley two years of hard work before he finally brought his brand to life last year. And like any business launch, it wasn’t without its share of setbacks. At one stage, Wesley even moved to Durban and lived with a friend in order to work with a vulcanising manufacturer close by.

“After about three months of sourcing materials, building connections and learning about shoemaking, I felt confident that production could commence within that week. So I grabbed my stuff, and made my way back to Cape Town.”

But his return to the Mother City didn’t bring good news. “That’s when it all started: an endless array of ‘supplier issues’ and ‘technical problems’. At one point, we lent them thousands of rands to replace a boiler, which apparently had broken.

“Eighteen months later, I finally realised

ROLE MODELS

we had been conned by delay tactics to get money out of us. And we had no final product to show for it. It was a bitter pill to swallow,” Wesley admits.

Breaking the news to his investors was tough, but they stood by Wesley and his brand. “I’ve been blessed with amazing business partners who are just as missionfocused as me. They see the social impact that we can make in South Africa, so we made plans to move forward.”

He also had to make compromises.

Wesley had always wanted to launch a locally-manufactured South African product, but business owners can’t always be choosers. So at the beginning of last year, Wesley and his team decided to reach out to manufacturers outside SA. “I started to communicate with a few manufacturers in China, to see who could create our sneakers for us. We managed to find a reputable one, and launched our sneakers in August that year.”

But a year later, Wesley is realising yet another dream, with the launch of his new ‘Handmade in SA’ range. “Here comes the happy part,” he jokes. “Early this year, a fellow sneaker lover referred me to a footwear sourcing company in Durban.

I sent them a pair of our sneakers, not thinking too much of it.

“Two weeks later, members of that company flew down to Cape Town and presented a sneaker sample of premium quality that they had made right here in South Africa!”

Now, VOSK is proudly manufactured in SA, and Wesley hopes that this will create more jobs for locals as the supply chain grows. “Premium footwear, handcrafted in South Africa. It’s a dream come true.”

WALK WITH PURPOSE Wesley Vos advises future brand owners and entrepreneurs to focus on why they’re starting a venture, instead of just how they’ll accomplish it.

“Incorporating purpose into the business, I believe, is what gives it so much more value. VOSK was created to help people in need, to solve a problem.

“If you can create a product or service that solves a problem that people encounter in their everyday personal or work lives, you’ll always have customers.”

“If we can keep selling shoes, we can keep giving shoes.”

A FITTED FUTURE Now that he’s achieved his goal to establish a sustainable business that gives back to a greater cause and is locally manufactured, Wesley hopes to grow the brand’s range of products and increase its popularity, as well as tackling more global issues.

“By now, I’m sure you understand

that we love people, and we love our country. Another thing we really love is our environment,” he says. “We recently started discussions with material suppliers who make yarn out of plastic bottles and upcycled materials. By using this yarn we will be able to save water and energy, and lower our CO2 emissions.

“We’re still very early in this development, but will eventually be able to offer sneakers with a dramatically reduced carbon footprint. We also plan on launching our premium leather footwear later this year, or early 2020.

We’ve found the most incredible local tanneries, who will be supplying us with high-quality leather.”

Right now, Wesley’s business is still very much in the ‘owner-doeseverything’ phase. “I’m the CEOjanitor-designer-administrator,” he chuckles.

But he’s recently hired the company’s first permanent employee, who heads up logistics and what he calls the ‘Customer Happiness Department’. “She makes sure our customers receive their sneakers when they order online, and assists in that regard.”

And the team will soon be expanding. “Once we launch our ‘Handcrafted in South Africa’ sneakers, we will be rolling out into physical retail stores across the country. So we’ll be scrambling for new employees soon.”

Find out more about VOSK Shoes: vosk.co.za or on Instagram: @voskshoes

MH.CO.ZA/ August 2019

21

ADVICE

STYLING: KARIN ORZOL

Find her on the cover of the August issue of Women’s Health

T H E P LU G

Medical Doctor, Model, Mom

THE SKILL

Instagram: @rolenestrauss Youtube: Rolene Strauss

THE SOCIAL

ROLENE STRAUSS

THROUGHOUT THIS ISSUE, WE FOCUS ON DESIGNING YOUR BODY BY USING VARIOUS WORKOUTS AND FITNESS TIPS FROM PROFESSIONALS. BEFORE YOU CAN CHASE YOUR DREAM BODY, THOUGH, YOU HAVE TO ACCEPT THE ONE YOU ALREADY HAVE. SURE, YOU MIGHT WANT BIGGER BICEPS, A CHISELLED CHEST AND KILLER ABS; BUT YOUR REASON FOR THOSE GOALS SHOULDN’T BE GETTING LIKES ON INSTAGRAM. YOU SHOULD STRIVE TO MAKE YOURSELF PROUD FIRST. WE RECRUITED THE HELP OF FORMER MISS SA AND MISS WORLD ROLENE STRAUSS FOR SOME ADVICE ON SELF-CONFIDENCE, BODY POSITIVITY AND HEALTHY LIVING. / BY THAAQIB DANIELS

A Positive Body

MH WOMAN

PHOTOGRAPH BY SEAN LAURENZ

Becoming a mom changed Rolene’s mindset concerning her body. It was no longer about the aesthetics, because she had a greater purpose: parenthood.

“I think the biggest thing that helped me was to realise that it’s not about what I look like, but how healthy I am. And especially when I became a mother – I realised that I want to be healthy, because I want to be the best mom that I can be.”

Focusing more on the functional aspects of your body and not just on its appearance can help you develop more self-belief and spend less time comparing yourself to the people around you. “I think that once I made that shift, I started exercising and eating more healthily for my health, and not for the way it looked or would make me look.

“The visual will follow automatically when you live healthily. That mindset change was the best.”

Look Beyond The Visuals

“I think that social media can be a double-edged sword,” says Rolene. Which is true. Social media is a great way to grow your business and keep in touch with friends and family, but there are numerous studies that show social platforms can also be bad for your mental health.

“These online social spaces are often used by women and men to look at others and tell themselves that ‘I want to look like that’, which can impact them in a bad way. I think one of the reasons for that is because we measure ourselves according to what we believe is ’perfect’. And what we believe we should look like. Once you free yourself from that, it’s easy to let go and just be you.”

Don’t Live For The Likes

With the world watching her since she was crowned Miss World back in 2014, Rolene has learnt that the public eye isn’t always the kindest place to be. After enduring a lot of body shaming, she realised that she didn’t have to be perfect; she just had to accept who she was, and she encourages others to do the same.

“I think that’s something that a lot of women and men go through, and it steals their selfconfidence,” she says. “If you measure yourself against perfect, you’ll always come short. Once you starting working towards feeling good from the inside out and wanting to live a rejuvenating life, that makes a big difference.”

Be Imperfect – Proudly

THE CUT

THE BEST GEAR TO HIT MH HQ THIS MONTH

Time to Bounce

UNDER ARMOUR HOVR INFINITE

PUMA HYBRID ASTRO

A versatile and durable heavy-mileage neutral shoe with cushy, responsive HOVR midfoot foam, a flexible upper, and slick digital connectivity. R2 499, totalsports.co.za

This brand-new lightweight runner uses IGNITE and Hybrid foam tech for energy return, while the NRGY beads provide cushioning for your longer runs. R2 299, totalsports.co.za

REEBOK FOREVER FLOATRIDE ENERGY

ADIDAS ULTRABOOST 2019

Featuring a new foam that compresses more and rebounds with more force than other foams, this 247g shoe is plush and lively. The price is unbeatable too. R899, reebok.co.za

The rigid midfoot plastic cage has been replaced with a flexible mesh, and 20% more powerful Boost has been added. Which has resulted in their softest ride yet. R2 999, adidas.co.za

NEW BALANCE FRESH FOAM 1080V9

ASICS METARIDE

Great for wide-footed runners, this 292g shoe has a bootee-like upper and a thick layer of laser-perforated foam that cushions every step. R2 799, newbalance.co.za

This space-age shoe uses a rocker sole, smart foam and gel technology to save you energy on each stride, and to provide a more responsive midsole. R3 499, totalsports.co.za

24 MH.CO.ZA/ August 2019

PHOTOGRAPHS TREVOR RAAB / SUPPLIED

NEW FOAMS AND DESIGN MAKE TODAY’S BEST RUNNING SHOES MORE RESPONSIVE, AND MEAN THAT RUNNING ON THE ROAD IS EASIER ON YOUR KNEES THAN EVER. / BY ARTHUR JONES AND TREVOR RAAB

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DRIVE

Cars

By Design THE BEST DESIGNS IN THE WORLD AREN’T ONLY TO BE SEEN IN BUILDINGS, BRIDGES OR HOMES; THEY’RE ALSO FOUND ON FOUR WHEELS. HERE ARE THE MOVING DESIGNS WE’RE COVETING RIGHT NOW – AND WHY YOU SHOULD BE, TOO. / BY ARTHUR JONES

Design Trend:

MOTORING COLLABORATIONS CAN WORK

|

Toyota GR Supra

Don’t call it a comeback; we like to think of it as a reboot. It’s the Supra in spirit, but thanks to the partnership Toyota have shared with BMW, this is a wholly different sportscar. It will be powered by the same engine found in the new Z4 (alongside which it was developed), a 6-cylinder, 3.0-litre turbo petrol engine that’s good for 250kW and 495Nm, but with a kerb weight of only 1 530kg. Long live this kind of motoring partnership!

FAVO U R I T E D E S I G N F E AT U R E : T H E SC U L PT U R E D H U N C H ES A N D R E A R. P R I C E T BA TOYOTA .C O. Z A

Forget the stats and science. The most concrete proof that car design matters? Pin-up posters.

It doesn’t matter what valve vintage you are – the models just differ, depending on when you grew up. No, it’s the fact that we all loved the look of these hot wheels so much, we covered our bedroom walls with them.

There were no posters of famous architecture, or iconic furniture design; growing up, most boys plastered two- or four-wheeled machines on their walls (and, of course, the occasional pin-up girl).

But back to cars. For some, it’s the Lamborghini Countach, the Ferrari 250 GTO, Testarossas and F40s, Porsche 911s and Dodge Vipers. Some even have a poster of the time-travelling DeLorean DMC-12.

For others with fewer birthday candles, it’s the Bugatti Veyron, Jaguar XJ220, and McLaren F1. And now the younger crowd drool over pixel versions of exotic hypercars from smaller companies like Koenigsegg and Pagani, which they keep on desktops and phone wallpapers, rather than paper.

And all those pedigree poster cars came with breathtaking price tags. But the good news is that these days, you can drive cars that nail both form and function – and without having to pay house mortgage prices. ‘Ordinary’ cars are now safer, more efficient, and – thankfully – also better designed; even the cheapest entry-level models.

Life’s too short for choosing a boring beige blik to drive. Here are the seven cars and design trends that are moving us this year.

Design Trend:

GRILLE WARFARE

|

Lexus RC F

The grille is one of the most important features on a car; depending on the size and proportions, it can make a huge difference to the overall look.

Right now, it seems like brands are racing to make them bigger and bolder than ever, from the squarish, vertically-pronounced version on the new BMW X7, through to the wide front grille of the Audi Q8 and the oversized three-pronged star seen on some of the latest Merc models.

However, the one we like the most is the spindle grille, which is made in Japan, and which has become a hallmark of the Lexus family. The latest iteration of these black mesh grilles and the F Sport livery can be seen in both the epic new Lexus RC F, and the Lexus UX 200 F Sport.

Combine them with the new, aggressively slanted LED lights, and Lexus are carving out a look for their cars that’s both unique and totally eye-catching. Whether you’re a fan or you’re not, this certainly isn’t safe, boring design.

FAVO U R I T E D E S I G N F E AT U R E : T H E M ES H S P I N D L E G R I L L E A N D A I R I N TA K E C O M B I N AT I O N .

F RO M R 1 3 1 8 3 0 0 L E XU S.C O. Z A

“Lexus are carving out a look for their cars that’s both unique and totally eye-catching.”

Design Trend:

TURNING UP THE DIAL ON ELECTRIC CARS | Jaguar I-Pace Hard truth time: there aren’t many good-looking fully electric cars on South African roads, and none that are SUV-shaped (or not yet, at least – we’re looking at you, Audi e-Tron!). This Jag bucks the trend, and does so with feline grace and aggression. Granted, there’s no petrol soundtrack. But that’s offset by the fact that it does zero to 100km/h in 4.8 seconds, thanks to 696Nm of instant torque; it has a range of up to 470km; and it offers a proper driver’s experience, courtesy of an almost 50/50 weight distribution, all-wheel drive, space-age aerodynamics, and a suitably smart suspension. Oh, did we mention it won World Car of the Year 2019? This big cat brings back the bonnet scoop that muscle cars and racers made famous, and does it with signature style and sophistication.

FAVO U R I T E D E S I G N F E AT U R E : T H E B O N N ET SC O O P. F RO M R 1 672 23 0 JAG UA R.C O. Z A 28 MH.CO.ZA/ August 2019

DRIVE

LIGHT SHOW: BMW's LaserLight system scores on both visibility and style.

Design Trend:

SHINING A LIGHT INTO THE FUTURE | BMW M850i 8 Series Coupé While there’s always been a race to create the most powerful and efficient headlamps and lighting systems, lately this rivalry has increased to include style as a consideration. No longer is it just about pure illumination; it’s also about how your lights look.

LED technology has dominated the last few years; and in terms of style, we’ve loved the Thor’s hammer LED lights from Volvo, and the newish rear-light LED bar you see on select Porsche models. But by far our favourite lights we’ve seen (and driven with) are the new laser lights with blue accents available on the new BMW 8 series. The prototype was seen on the i8, but now the whole 8 series offers them (at an extra cost). These laser lights don’t just look good – they also offer 10 times more light than traditional Xenon or LED options, which means you can see twice as far down the road, and spot pedestrians and animals up to 90m away. This smart system also automatically dims to avoid blinding oncoming traffic, and uses GPS to light up turns in the road better. They’re a harbinger of a bright future, thanks to their high-tech inner workings; an intricate system of mirrors combined with a chamber of yellow phosphorus. Besides the lights, the car itself is a stunner – a modern European muscle car that does double duty, as a tarmac-eating tourer and a highperformance sports car.

FAVO U R I T E D E S I G N F E AT U R E : T H E L AS E R L I G H T SYST E M .

F RO M R 1 872 9 0 0 B M W.C O. Z A

MH.CO.ZA/ August 2019 29

BODY SCIENCE

WHAT HAPPENS WHEN...

…I Train In The Cold?

PUT YOUR EXCUSES ON ICE. BRAVE THE PLUMMETING MERCURY, AND YOU CAN FIRE UP ANY FITNESS PLAN.

01. Warning Signs

The shock you feel when you swap your duvet for the frosty pavement is physiologically unavoidable. But the shiver up your spine signals that your metabolism is revving up. Your body is hardwired to prefer storing fat over burning it, so it sends you a warning that you’re at risk of expending your stockpiled kilojoules.

That’s the point – so push on.

03. Maximum Air

The cold causes your body to continue making subtle adaptations: your blood vessels narrow, and your heart and lungs work harder. This helps to improve your muscles’ aerobic function, meaning they receive more oxygen during exercise. An animal study by Northern Arizona University suggests it can increase your VO2 max by 34%, and your longdistance running speed by 29%.

04. Freeze Out Flu

If you think all of this hard work will play havoc on your immune system (which is bad news, in the season of the office lurgy), have no fear. In reality, the chill primes your defences. According to the Mayo Foundation for Medical Education and Research in the US, regular cold-weather training could cut your risk of man flu by 2030%. Fight fire with ice, essentially.

05. Cold Comforts

Your body now starts to convert “lazy” white fat cells – used for energy storage – into kilojoule-melting beige cells. Researchers at the University of Colorado Sports Medicine and Performance Centre found that regular exposure to the cold causes your metabolism to switch from burning predominantly carbs to torching fat: equivalent to doing seven hours’ extra cardio per week.

30 MH.CO.ZA/ August 2019

Want to take your cold training to the next level? Check out The Cold Embrace, p86.

GETTY/GALLO IMAGES

02. Extra Time

Maintain your outdoor training all winter, and you’ll promote the release of moodenhancing hormones beta-endorphin and noradrenaline – which, combined with the endorphins released by exercise, will help you to ward off seasonal depression. These biological benefits will also make everyday stresses such as wetweather traffic and not being able to find your thermal underwear more manageable.

BLUE IS A 7 LETTER WORD. And that 7 letter word is Willard.

Available at selected retail outlets, the new limited-edition Willard® BLUE Battery range has hit the shelves. The BLUE battery aims to highlight the threat plastic poses to our oceans and beaches, and Willard® is collaborating with the Beach Co-op, an NGO committed to improving and ensuring the health of our ocean, to do our bit. You too can play your part. When you purchase a limited-edition Willard® BLUE Battery, a portion of the proceeds will be donated to Beach Co-op to help keep our beaches clean.

Willard. The last word in start-up power.

98%

recyclable

To find your nearest stockist phone 0860 12 00 12 or visit www.willard.co.za

willard.co.za

GUY DRINKS

Raise Your Spirits STILL STOCKING YOUR DRINKS CABINET WITH ARTISANAL GIN? YOU’D BETTER MAKE SPACE FOR THE NEW KID ON THE BLOCK – TEQUILA IS TAKING OVER. AND WE’RE SERVING UP EVERYTHING YOU NEED TO KNOW IN ONE SHOT… WITH A SPRINKLE OF SALT, AND A SLICE OF LIME. / BY KELLEIGH KOREVAAR

Tequila. The taste of regret. Fuel for many a poor life choice and epic babalas. But that’s about to change. Just like you, the staple drink of your student years is growing up. That paint-stripper shot that used to come with a pep talk and end with a shudder is giving way to more sophisticated alternatives, with interesting and complex flavours. And now that we’re actually enjoying them – super-premium tequila sales in SA are up 93% – it’s time to get better acquainted with what’s out there.

A SHOT BY ANY OTHER NAME Ordering a round of tequila used to be pretty straightforward. But now that we’re getting all fancy, things are about to get blurrier. Turns out, just like champagne and port, only products produced in a certain region can carry the name. In order to be called ‘tequila’, your shot must come from one of five states in the west of Mexico.

South African distillers use the same production methods as the Mexicans, using the blue agave plant – another defining characteristic of tequila. Even so, they can’t call their product tequila, because we’re outside the designated region. So if you’re looking for a local equivalent, check

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WHAT MH IS DRINKING: ROBERT CILLIERS/ E D I TO R

FORTALEZA REPOSADO

32 MH.CO.ZA/ August 2019

“If you don’t like your tequila harsh, this one is very smooth and easy to sip.”

MEGAN FLEMMIT/

M U LT I M E D I A J O U R N A L I S T

ALTOS PLATA

“Smooth enough to drink on its own, with a slight citrus finish.

The lack of afterburn makes this tequila highly palatable. Ten out of ten – I would recommend it.”

for the phrase “100% agave” on the label, rather than the word “Tequila”.

TRACING THE FAMILY CACTUS And then there’s mezcal – a distilled alcoholic beverage made from any agave plant (not necessarily the blue), but also recognised in specific regions of Mexico only. All tequilas are mezcals, but not all mezcals are tequilas; which basically means tequila is to mezcal what scotch and bourbon are to whiskey.

While these Mexican spirits are made from agave – albeit various kinds – they’re produced in different areas, distilled differently and even labelled differently. And as for the taste? Where tequila is light, sweet and delicate, mezcal is big, smoky-sweet, chewy and delicious. If you want to go local, try Leonista.

ALL THAT’S GOLD… The way tequilas are labelled has nothing to do with colour. “BS!” we hear you say. “Are silver and gold not colours, then?” Well, when it comes to tequila… nope.

It’s actually all to do with age.

Tequila comes in blanco/silver/ plato versions (0-2 months), reposado (2-12 months) and anejo (1-3 years); whereas mezcal is classified as joven/blanco/abacado (0-2 months), reposado (2-12 months) and anejo (at least one year). Who knew, right?

TEQUILA COCKTAILS TOMMY’S MARGARITA

5 0 M L FO RTA L E Z A O F YO U R C H O I C E 30ML LIME JUICE 15ML GRAPEFRUIT JUICE 2 0 M L AGAV E S P I R I T

Place all of the ingredients into a cocktail shaker. Shake and strain over ice into a chilled tumbler.

Garnish with a dried chilli.

THE PALOMA

6 0 M L A LTOS P L ATA 180ML GRAPEFRUIT JUICE 3 L I M E W E D G ES 1 P I N C H SA LT

MEZCAL COCKTAILS THE BIG SMOKE

5 0 M L M O N T E LO B OS M E ZCA L 25 M L A P R I C OT P U R E E 1 5 M L AGAV E SY R U P 2 DAS H ES A RO M AT I C B I T T E RS 25 M L L I M E J U I C E 5 M I N T L E AV ES

Shake all ingredients with ice. Strain over crushed ice into a julep cup, and garnish with candied apricots and a sprig of mint.

MEXICAN MULE

4 0 M L L EO N I STA H O N EY R E POSA D O 34 0 M L HAPPY CULTURE GINGER & LEMON KOMBUCHA CRUSHED ICE LIME WEDGE

Ready for some sophisticated sipping? Serve these spirited cocktails at your next fiesta.

KELLEIGH KOREVAAR/

F E AT U R E S W R I T E R

MONTELOBOS

Place all the ingredients except the lime in a highball glass, and stir to dissolve the salt. Then add ice, and squeeze in two lime wedges. Frost the glass with natural crushed salt, and garnish with a lime or grapefruit wedge.

“This mezcal should come with a warning sign. It’s not for the faint of heart, and has a serious kick!”

NADIM NYKER/ D I G I TA L E D I TO R

LEONISTA HONEY REPOSADO

Fill your tumbler or copper mule mug with crushed ice. Squeeze the lime wedge over, and add the wedge to the tumbler. Add the Leonista, and top up with kombucha to taste.

“This is about as sweet and smooth as a singlemalt whiskey – think Tullamore Dew with a bit of smokiness.”

MH.CO.ZA/ August 2019 33

GUY WISDOM

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

TAKE AN APP Turn your smartphone into a sleep solution with Rob’s favourite apps.

if you got sufficient sleep. Also, work or family stress can mask the effects of insufficient sleep. Saying “I feel fine” when you’re extremely busy simply doesn’t count. Same for when you’re high on caffeine, nicotine or other stimulants.

I’m shopping for a new mattress. Worth shelling out extra for a high-quality option?

A sleep scientist, and co-founder of Sleep Science at the Sports Science Institute of South Africa, Rob is a PhD candidate, outdoorsman, and your travel guide to a better night’s rest.

Melatonin – does it work?

Studies have shown that melatonin can reduce the time it takes to fall asleep in healthy sleepers (people who don’t need it!) and those with disruption of the 24-hour body clock (circadian rhythm disorders).

But it seems to have no effect on those who have insufficient sleep or insomnia. Unlike true hypnotics such as Zolpidem, melatonin doesn’t act on the parts of your brain that induce sleep directly.

Rather, melatonin resets your 24-hour body clock. This is why it can be helpful for people with circadian rhythm disorders, but not for those who don’t sleep enough for other reasons. If you buy melatonin to help you fall asleep faster or stay asleep longer, you’re probably better off spending your money on a few sessions with a sleep specialist, to get to the root of your sleep issues.

How do I discover my natural circadian rhythm?

If you want to discover your natural circadian rhythm, the one not affected by work or family obligations, go camping. When you take away commitments, screens and artificial light, your body clock resets itself to the darklight cycle created by the earth’s rotation around the sun. After about two weeks of camping, 34 MH.CO.ZA/ August 2019

and as long as you aren’t short on sleep, you’ll notice that you get to sleep approximately three hours after sunset and wake up just before sunrise. This is the effect of your true, natural circadian rhythm.

I spend an hour on my phone before bed. Does that eat into my quality sleep time?

If you’ve lowered the brightness of your screen, any text is whiteon-black, and you’ve activated the blue-light filter or Night Shift mode, probably not. The amount of blue light emitted when all these features are in place is minimal. But working or watching entertainment that’s too exciting or emotional may delay sleep, and therefore could decrease your sleep time.

I feel fine after just a few hours of sleep, but my mates tell me it’s a health hazard. Is it?

There’s good scientific evidence to support that statement. Guys who sleep much less/more than 7 to 8 hours have the highest chance of dying early. Also, we know that people are pretty bad at rating how tired they are (especially when they’re sleep deprived). We can get used to feeling tired, and learn to cope with that feeling pretty quickly. But just because you feel fine, it doesn’t mean you couldn’t be feeling much better

I’ve been working late nights at the office; now I’m gaining weight. Are the extra kilos because of my lack of sleep?

Possibly. Sleep plays a major role in appetite regulation and metabolism. First, sleep-restricted individuals have lower levels of leptin (satiety hormone), and higher levels of ghrelin (hunger hormone); with impaired decisionmaking, that may result in an increase in high-kJ food intake.

Second, not enough sleep may also result in increased cortisol (stress hormone), increasing blood sugar. This may cause insulin resistance, and type 2 diabetes in the long run. Third, insufficient/irregular sleep may disrupt gut flora, causing changes in metabolism. Finally, feeling less energetic due to insufficient sleep makes guys sedentary, which decreases energy expenditure – which can lead to weight gain, which again may affect your sleep.

Insufficient sleep can make it that much harder to lose weight, and to maintain a healthy weight.

BEDTIME “Use it to monitor how regular your bedtimes and get-up times are, and whether your sleep opportunity is long enough.” (iOS)

SLEEP CYCLE “With ‘Sleep Notes’ and ‘Wake Up Mood’ you can keep track of factors that may influence your sleep.

However, use the microphone sleep monitoring with caution; rather use the ‘Wake Up Mood’ feature to record how well you slept.” (iOS & Android)

SNORELAB “This lets you record and play back sounds you make at night, such as breathing, snoring and coughing. It also helps you keep track of factors that make your snoring worse. If you hear yourself stop breathing or gasping for air during the night, you may want to see your GP, as these are signs of sleep apnoea.” (iOS & Android)

IMAGES SUPPLIED

MEET ROB HENST

In his book The Promise of Sleep, William Dement says his research group compared aspects of sleep quality in university students sleeping on (a) a well-known luxury mattress, (b) a normal (much cheaper) mattress, and (c) on the floor with no mattress. To their surprise, they found no difference in sleep quality between the three. Dement later realised that at the time the students were participating in the study, they had just finished exams, and were probably sleep deprived from all the studying. Under those circumstances, any surface is good enough to sleep on! But as long as you choose a mattress you can lie on comfortably, and it doesn’t leave your back or neck sore the following morning, it’s a good mattress as far as sleep goes. A more expensive mattress is not likely to result in better sleep.

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35 % p

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BURN FAT24/7

We’ve calculated everything you need to reach the ultimate definition of fitness, from a workout that’ll sculpt your arms and abs (p38) to the best exercise you’re not doing (p42) and a HIIT masterclass (p43).

You just need to light the fire.

STRENGTH Slay Fat Fast Turn Up The HIIT Get Superhero Strength

MH.CO.ZA/ August 2019 37

STRENGTH

THE BIG WORKOUT

The Short Cut to Big Arms and 6-Pack Abs MAKE THE WINTER OF 2019 COUNT WITH A MUSCLE-BUILDING PLAN THAT WILL SWELL YOUR BI’S AND TRI’S AND STRENGTHEN YOUR ABS IN JUST 30 DAYS. WHY WAIT FOR SPRING TO HIT PEAK PHYSIQUE?

01B

02A

01A

GRIP IT AND RIP IT Here’s your plan of attack. In week one, complete Workout A twice (Mondays and Fridays), adding in Workout B on Wednesday.

In week two, perform B twice with A on Wednesday. Repeat this format for weeks three and four. Workout A starts with a strength move, then leads into your threepart circuit. Take 45 seconds’ rest between circuit rounds in weeks one and two, then 30 in weeks three and four to keep your progress on a steep curve. Let’s get to work.

38 MH.CO.ZA/ August 2019

01

02

TRAP-BAR DEADLIFT 4 SETS OF 4-6 REPS

INCLINE ROW 3 ROUNDS OF 10-12 REPS

This deadlift variation is a sure way to fire up full-body strength. Standing inside the trap bar, bend your knees and hinge your hips, lowering your torso until you can grip the bar (A). Without rounding your back, stand up straight with the barbell (B). Take two seconds to lower the bar. Rest for two minutes between sets. Once you’ve completed four sets, move on to your circuit.

Lie with your chest on a bench set at a 45-degree incline, holding two dumbbells at arm’s length below you (A), palms angled slightly in. Keeping your elbows flared, pull the weights to the sides of your chest (B). Spend three seconds lowering the weights to feel your back and biceps working. After your first round of up to 12 reps, move directly on to the press without rest.

WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: BETH BISCHOFF

02B

19-MINUTE ARMS AND ABS

THE SPEC 04A

MUSCLES TARGETED

WORKOUT 19 MIN RESULTS IN 3 WEEKS LEVEL MEDIUM

03A

03B

04B

03

04

DUMBBELL BENCH PRESS 3 ROUNDS OF 10-12 REPS

MEDICINE BALL SLAM 3 ROUNDS OF 10-12 REPS

Set the bench to 30 degrees and lie on your back. Hold the weights by your chest, elbows in and palms facing each other (A). With your feet planted, press up fast until your arms are straight (B), then squeeze your shoulder blades and engage your triceps to lower the weights over the course of three seconds. Complete your reps, then hold on – there’s one move left.

Prepare to smash away belly fat.

Standing with your knees slightly bent, hold a medicine ball overhead, your arms extended (A). Bend forward at the waist and slam the ball on the floor a foot in front of you (B). Let your arms follow through, so you don’t fall. After at least 10 reps, rest for 45 seconds, then begin round two of your circuit with rows.

MH.CO.ZA/ August 2019 39

STRENGTH

02A 01A 01B

02B

ARMED AND DANGEROUS While Workout A began with a strengthfocused exercise before launching into your circuit, in Workout B you’ll go all-out as you start with a cardio-based move that not only blitzes body fat to bring out your abs, but also builds your biceps. The greater kilojoule burn earned from the cardio will provide a growth-stimulating testosterone boost. Don’t worry – you’ll finish the circuit with an almighty arms pump, too. Consider it our gift to you.

40 MH.CO.ZA/ August 2019

01

02

ROWING 7 ROUNDS

DUMBBELL ROMANIAN DEADLIFT 3 ROUNDS OF 10-12 REPS

This cardio move will ensure your body burns fat from the start. Strap into a rower and grab the handles with an overhand grip. Bend your knees, leaning your torso forward (A), then straighten your legs and pull the handle towards you (B). Row hard for 30 seconds, then rest for 30 seconds.

That’s one round. Do seven in week one and add an extra round every week. Now it’s time for your circuit.

For a higher-kilojoule burn that will reveal your abs, work your legs. Stand with two dumbbells on your thighs, palms facing you, knees slightly bent (A). With a flat back, hinge at your hips. Lower the weights over the course of three seconds until your hands are below knee level (B). Pause, then squeeze your glutes as you stand. Take on skull crushers without rest after 10-12 reps.

19-MINUTE ARMS AND ABS

THE SPEC MUSCLES TARGETED

04A

WORKOUT 19 MIN RESULTS IN 3 WEEKS LEVEL MEDIUM

03B

04B 03A

03

04

SKULL CRUSHER 3 ROUNDS OF 10 REPS

ZOTTMAN CURL 3 ROUNDS OF 10-12 REPS

Build bigger arms by isolating your triceps in this circuit move. On a flat bench, hold a pair of dumbbells over your chest, palms facing each other (A). With your upper arms perpendicular to the floor, bend at your elbows, lowering the weights to your ears (B) over two seconds.

Without moving your upper arms, return to the start. After at least 10 reps, take no rest and move on to curls.

With your triceps on fire, your last circuit move will guarantee biceps growth. Stand with two dumbbells by your sides, palms forward (A). Your shoulders pinned, curl the weights up, turning your palms to your torso. Hold at the top of the curl, then rotate your forearms, so your palms face the ground (B). Slowly lower to the start. When your arms are pumped, rest for 45 seconds before round two.

MH.CO.ZA/ August 2019 41

MOBILITY

Superhero Strength In One Move

01

GREEN LIGHT

Use a light kettlebell – movement, not brute strength, is the focus here. Kneel with an upright posture and neutral spine. Grab the kettlebell with the hand opposite to your kneeling leg.

PRIME YOURSELF FOR BATTLE WITH THE KB KNEELING CLEAN TO WINDMILL – THE WARMUP RITUAL USED BY HOLLYWOOD’S ACTIONSTAR ELITE. TAKE A KNEE.

WHAT YOU’LL GAIN:

Barbell PBS

Youthful Mobility

Primed Superhuman Abs Metabolism

42 MH.CO.ZA/ August 2019

02

CLEAN UP

To clean into the rack position, contract your glutes and extend your hips, rather than just relying on your arm. Keep your elbow high to further engage your shoulder.

03

HINGE ON IT

Press the weight over your head and pause.

Keep your spine straight and arm extended, then hinge at your hips to lean forward. Push your glutes back slightly.

THE BEST EXERCISE YOU’RE NOT DOING

04

REACH OUT

As you hinge, reach your empty hand between your knees and look up. Raise your torso and lower the weight to the rack position, then the ground. Complete your sets for heroic results.

WORDS: TED LANE | PHOTOGRAPHY: PHILIP HAYNES | STYLIST: ABENA OFEI | GROOMING: NATACHA SCHMITT | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS MODELS TIGHTS: NEWBALANCE.CO.ZA; SHOES: ADIDAS.CO.ZA

When trainer Don Saladino is prepping actors such as Deadpool’s Ryan Reynolds for the rigours of superhero duty, he crafts workouts that emphasise mobility. But that doesn’t mean yet another evening of couch stretches. Instead, he calls on the – deep breath – “kettlebell kneeling clean and press to windmill”, a compound move that switches on your muscle fibres while waking up your joints, ligaments and tendons. If you only have time for one warm-up movement, this is your saviour.

“The first part activates your shoulders, lats, and core,” says Saladino. “Then, the windmill works on your hinge, which taps into your glutes and hamstrings.”

That’s a lot of activation in one rep, with carry-over benefits to heavy lifting. Each session will also ramp up your metabolism, maximising muscle gain and weight loss.

Begin your full-body workouts with just three sets of five reps on each side, and you’ll be primed and ready to fulfil any heroic bodybuilding aspirations. No super-suit necessary.

STRENGTH

GEEK TWEAKS

The Low-down on High Intensity

DONE RIGHT, HIIT IS AN UNBEATABLE WAY TO GET LEAN. HERE WE REVEAL THE EXACT KIT AND WORKOUT PROTOCOLS THAT WILL REAP THE MOST FAT-BURNING BENEFIT FROM EACH SECOND OF MAXIMUM EFFORT.

SLIM PICKINGS

The treadmill, rower and Wattbike are HIIT’s holy trinity. Our experts explain how and why they can take your weight-loss endeavours to the next level.

HIIT AND RUN

01

WATT TO WORK

02

ROW YOUR BOAT

03

WORDS: MICHAEL JENNINGS; ILLUSTRATIONS: FLYING CHILLI

“Controlling speeds on the treadmill makes it easier to keep pushing, and helps you to torch through more kilojoules,” says Rory Knight, creator of Track Life LDN.

“The bike lessens the impact on your joints, so you can focus on your work rate. The RPM (cadence) and power (watts) keep track of your efforts,” says Dan Little of Digme Fitness.

“Rowing is a fullbody movement that works nearly every muscle group,” says PT Adam Wakefield.

“Basically, you’ll burn a lot of kilojoules in minimal time.”

WHY IT WORKS: TIME UNDER TENSION

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

Spike your bpm to pump up your kilojoule burn.

THE WORKOUT 90 sec @ 75-80% effort Let your HR drop to 100bpm, then…

30 sec sprint @ 100% effort 90 sec walk Repeat for three more rounds

THE WORKOUT 4 X 40 sec sprint @ 100-110rpm 20 sec easy @ 60rpm 1 min slow pedal 4 X 30 sec sprint @ 100rpm 30 sec easy @ 60rpm 1 min slow pedal

THE WORKOUT 1km @ 24 strokes/ minute (rest 4 min) 750m @ 26 s/m (rest 3 min) 500m @ 28 s/m (rest 2 min) 250m @ 30 s/m

MIND TO MUSCLE

During slow eccentrics and partial reps, you can vividly feel the targeted muscles working. This improved connection between your mind and muscles carries over well when it comes to lifting.

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

FAULTLESS FORM

Because you’re concentrating on controlling the weight, you’re better able to focus on your technique. Enhancing your lifting form leads to improved muscle contractions, greater growth, and fewer injuries.

MH.CO.ZA/ August 2019 43

STRENGTH

Push Ahead to Slay Fat Fast THE PROWLER SLED, INCREASINGLY A FIXTURE IN GYMS, IS A VERSATILE CONDITIONING TOOL WITH SOME SERIOUS TEETH. CLEAR A LENGTH OF TRACK, AND EXPECT YOUR HEART RATE TO ROCKET AS YOU SHIFT STUBBORN FAT AND BUILD FULL-BODY, FUNCTIONAL MUSCLE. MAKE YOURSELF USEFUL.

PUSH

EXPERT

Ollie Marchon, founder of Marchon Athletic, will show you how the sled can speed up kilojoule burn. @olliemarchon

01

Chest Press 4 sets of 10-12 reps

Assume a sprint stance and grip the sled with your arms bent and both hands at shoulder height, so the

A

pipes are at your chest (A).

Your torso should now be at roughly 45 degrees to the floor. From here, press the sled out explosively by extending your arms (B).

Step forward and repeat.

B

02

Prowler Push 4 sets of 60sec

STRENGTH

B

03

Rope Sled Pull 4 sets of 30m

B

04

Sled Squat to Row 4 sets of 10-12 reps

B

Attach a rope to the sled and grip it tightly with both hands, assuming a wide stance to create a stable base and hingeing at the hips (A). Maintain a straight back as you pull the sled towards you with a handover-hand action (B). Make sure you keep your core tight throughout to avoid swinging your hips excessively.

A

Maximise your kilojoule burn by firing up your upper and lower body in one quick move. Face the sled and hold the straps, ensuring there’s good tension. As you drop into a squat (A), pull the sled towards you in a horizontal rowing action, and simultaneously drive out of the squat to stand tall (B). Step back to re-establish tension.

B

A

PULL 44 MH.CO.ZA/ August 2019

the sled by marching forward as fast as you can, bringing one knee up to your chest as your other leg extends behind you (B). Work for 60 seconds, then rest for 60 seconds before set two.

CARDIO

Again, set up in an athletic stance – this time with your torso almost parallel to the ground. Gripping the pipes a third of the way down with your arms locked out (A), drive

WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | MODEL: ELLIOTT REEDER AT W MODELS | STYLING: ABENA OFEI | GROOMING: LAURA

A

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For a once-off fee of R499, we’re going to get you to your ‘after’ photo FAST! YOU’LL GET:

A potent 12-week bodyweight training and eating plan

Easy-to-follow moves

Tasty, easy-to-make muscle meals

Access to all workouts and eating plans from your smartphone, no app download required

Downloadable and printable plans if you prefer the printed product

Skip the excuses and sign up now. www.speedshred.co.za

Investment

A Selvedge Update

STYLE Get The Good Jeans Glow in the Dark Watches Hair Styled

A WELL-MADE, VERSATILE PAIR OF JEANS – MADE WITH HIGHQUALITY FABRIC – CAN LAST A LIFETIME. / BY AZEEZ JACOBS

Selvedge jeans are called ‘selvedge’ because of the loom and the process by which the denim is woven. What we traditionally get (and want) is a tighter weave known for its thick, stiff weight and feel, with a finished edge on the inside seam – that’s the fine benefit of luxury denim, an investment that goes unnoticed.

Despite the superior craftsmanship, there are still a few things to consider, and indeed to avoid: the fit, your build and the level of stress involved in finding the right style of selvedge jeans to suit you individually.

But finding jeans doesn’t have to be exhausting, when you have someone else doing it for you.

As in most fashion dilemmas, leave it to us.

Firstly, be sure to check the hem of the denim, as it’s an important part of the look if you want to invest in a higher quality item. Good selvedge denim should be chain-stitched to avoid threading. Also, look for hems in red, white or orange, as this will grant a pop of colour when the hems are cuffed. A darker wash is always a fail-safe bet, especially when it’s styled with clean staples like a crisp white shirt; or, for a bolder option, a red t-shirt and high-top leather sneakers. Just ensure you only wash the jeans when absolutely necessary, with the legs inside out on a cold wash to avoid fading.

PHOTOGRAPHY BY JAMES GARAGHT Y

‘Selvedge’ refers to how the fabric has been woven, whereas ‘raw’ refers to the wash on the fabric itself.

SELVEDGE DENIM R2 900 ALLSAINTS AT BLACKWOOD BROTHERS 021 422 2549

M GUID

E

DE

FIT

NI

Square sunglasses R3 190 Dolce & Gabbana at Luxottica, Feeder jersey R1 299 Superdry, 511 Slim Fit jeans R1 499 Levi’s, Sport Suede sneakers R899 Vans

FIT

Up top, down low: denim is everywhere – and it’s never looked better.

NI

M GUID

/ BY AZEEZ JACOBS / PHOTOGRAPHS: BYRON KEULEMANS

Jeans are as natural to getting dressed in the morning as the bench press is to your workout. But just like there’s a whole lotta gym beyond the weights section, there’s also a world of fit and wash beyond your standard blues. Anga Makubalo – better known as singer/actor NaakMusiQ – shows us what to look for in denim right now.

E

DE

GOOD JEANS MH 2019 Guide to

Marlon Biker jacket R4 800 Issa Leo, S-Bill shirt R1 999 Diesel, Tyler slim jeans R1 799 Superdry, Boots R4 899 G-Star RAW, watch model’s own

FIND YOUR DENIM SWOLE MATE

If the jeans are made from premium – but still affordable – denim, you can forgo adding stretch.

Need jeans that can handle your gains? Look for more room around the thigh, and steer clear of boot cuts and relaxed fits. A slim, straight cut is a great way to avoid an awkward fit around the waist, thighs and calves.

MH.CO.ZA/ August 2019 49

Station shirt R1 790 Deus Ex Machina At Blackwood Brothers, Hull T-shirt R199 Soviet, Maximus jeans R749 Soviet

YOU CAN WEAR SKINNY JEANS This is one of Anga’s favourite styles, because they fit so close to the body.

Skinny jeans give you a licence to play with proportions in other aspects of your outfit. So go ahead and try a bulkier shirt on top, or continue the lean lines of your skinny jeans with a longer, slim-cut shirt.

Thanks to the comfortable, stretchy fabric, these skinnies are flattering on both lean and more muscular frames.

WELL WORN, NOT WORN OUT Slightly faded, subtle whiskering, no visible fraying.

That’s what casual but still polished looks like.

Sunset shirt R999 Levi’s, Heritage Henley R899 Superdry, Carrera Calibre Chrono watch R75 000 Tag Heuer, Hi-Ball Roll jeans R1 299 Levi’s, leather belt R400 Edgars, limited edition NaakMusiQ sneakers R499 Soviet

Opt for lightweight denim that gives you ease and comfort, from spring right through summer.

Bold and bright aren’t necessary in warmer weather.

Simpler styles in faded neutrals give off the same easy cool.

MH.CO.ZA/ August 2019

51

SO YOU WANT TO WEAR BOOT CUT...

P I C K A PA I R :

THE THREE DENIM CUTS TO KNOW NOW

For every kind of guy, there is a fit.

THE RIGHT WAY...

FIT

E

D

EN

ID

Get this: boot-cut jeans are best worn with actual boots. Or any other type of footwear with a high and burly ankle. The extra flare of fabric is a functional add-on made to accommodate the shaft of a cowboy boot. The two in tandem create a clean line up the ankle, like the jeans shown above.

IM GU

SLIM

...AND THE OTHER WAY

Pairing the wide ankles of a boot-cut jean with your everyday sneaker is, to put it politely, inadvisable. That distracting excess of fabric swallows up your shoes, and traps you in the ’90s.

STRAIGHT

Best for

Trim to thin guys.

Just about everyone.

Guys who don’t skip leg day.

Wear it with

Sneakers or a Chelsea boot.

A tucked-in button-down.

A slim sweater.

Where to wear it

Keep it to the streets, and out. Maybe not the office.

Just about everywhere.

Darker washes can go anywhere.

Stretch?

Almost always.

Not necessary, but nice to have.

Yes.

How it fits

Usually sits just below the waist, with the leg in a straight line from hip to ankle, cut close to the body.

But not glued to your thighs like skinny jeans.

Sits low on the waist, and the leg is slightly fuller than that of the slim cut, so you have a little more room and comfort.

Like your favorite straightfit jeans, sitting at or low on the waist, but with a little room built into the seat and thighs to accommodate your gains.

We recommend

Levi’s 511; Express Slim Stretch; Everlane Slim Fit

AG Protégé; American Eagle Flex Original Straight; Carhartt Rugged Flex Straight Fit

Abercrombie & Fitch Athletic Skinny; J. Crew 1040; Gap Athletic Fit with GapFlex

GOOD JEANS, CLEAN CONSCIENCE

One of the biggest trends in the world of jeans is one you can’t see.

Brands are ramping up their sustainability efforts. In other words, clothing created in an environmentaly and ethically-friendly manner. Woolworths sustainable RE Denim range is made of BCI cotton – this is sustainable cotton that is produced using farming methods and practices that protect nature, conserve water and care for the people who produce it. Tapered straight leg jeans R599 and grey skinny jeans R599, both RE at Woolworths.

52 MH.CO.ZA/ August 2019

ATHLETIC

DENIM HALL OF FAME

The Trucker Jacket

Levi’s put out its first trucker jacket in 1967. The company’s SVP of design innovation, Jonathan Cheung, on why its design hasn’t changed: “It defines the genre. It’s a design classic right up there with the Rolex Submariner and Porsche 911.” Right: Levi’s (R1 099).

Oversized shirt R2 099 Calvin Klein, Bolt Evo T-shirt R199 Soviet, Slim jeans R600 Guess at Edgars

LEAN JEANS The monochromatic look helps you look leaner and taller by creating a streamlined silhouette – as long as it’s not interrupted by a different colour belt, which will bisect the illusion of a long line.

This look is both casual and foolproof – especially when you pick a classic colour such as navy, which can be treated as a neutral, but isn’t as harsh as black.

HOW A DENIM JACKET SHOULD FIT When you try it on, the fit should be a little snug, with just enough room to layer a shirt underneath. The length should hit just above the hip, and you’re looking for the jacket to cut a clean silhouette.

Distressed denim might remind you of the ‘80s, but it’s a fresh look when paired with raw jeans or trousers.

Round Sunglasses R2 290 Emporio Armani at Sunglass Hut, Denim Frey jacket R1 699 and shirt R1 099 both Calvin Klein, Anti Fit Selvedge jeans R1 750 Real + Simple Denim at Blackwood Brothers

54 MH.CO.ZA/ August 2019

BLACKWOOD BROTHERS 021 422 2549 CALVIN KLEIN 021 418 1185 DIESEL 011 630 4000 EDGARS 0860 692 274 G-STAR RAW 021 418 9000 ISSA LEO 021 426 2757 LEVI’S 021 403 9400 LUXOTTICA 0861 486 100 SOVIET 021 462 6188 SUPERDRY 011 784 5739 SUNGLASS HUT 0861 000 850 TAG HEUER 021 421 8539 VANS 021 552 6174

GROOMER: SAM AT ONE LEAGUE CREATIVE MANAGEMENT FASHION ASSISTANT: NADIA EKSTEEN

Where to Buy

STYLE

WRIST ASSESSMENT

Night Watch

1

MH CHOICE

01 Breitling Professional Chronospace Military Black Steel R88 700 The huge luminescent numerals and backlight of this burly Breitling means you’ll have no issue telling time, even if you’re only crawling through traffic on the N1 and not piloting a stealth bomber. Throw in a hardened steel case, SuperQuartz movement, a chronograph and dual timezone capability, and it’s clear why military men favour it.

Breitling Boutique 011 883 2286

2

02 Seiko Prospex Solar Diver R6 999 The “Rolex of Japan” has innumerable innovations to its name. But things like precision movements, pioneering diving technology and extraordinarily good value – all of which this solar-powered edition offers – shouldn’t outshine Seiko’s proprietary “LumiBrite”, a lume that absorbs light quicker, then glows brighter for longer. seikoboutique.co.za

PHOTOGRAPH BY ROWAN FEE; STOCKISTS: BREITLING.COM, HAMILTONWATCH.COM, SEIKOWATCHES.COM

WHETHER YOU’RE DEEP-SEA DIVING OR BATTLING INSOMNIA, WATCHMAKERS ARE DEVISING INGENIOUS WAYS TO HELP YOU MAKE THE MOST OF A GLOOMY SITUATION. IT’S TIME TO SHINE / WORDS BY ALEX DOAK

For the upwardly mobile, it was tantamount to shooting yourself in the foot: the habitual wrist flick, an unconscious time check that physically broadcast you’d rather be anywhere but this late-afternoon client meeting. But then mobile phones came along and rewrote the rules of demonstrable rudeness.

If you need to know the time but still want to seem “engaged”, a wristwatch will always be your best bet. You need discretion. The savvy choice for a man of manners and distinction is a timepiece that sports luminescent numerals and hands – all the better for subtly glancing into the depths of your cuff, under the pretence of a head scratch, say.

Watches with glowing faces have been around since timepieces migrated from the pocket to the wrist. This industry-standard “lume”, in all its modern guises and rainbow hues, works by phosphorescence, a process in which absorbed light energy is released slowly by excited electrons. When applied to watches, it’s handy in numerous scenarios, intended or otherwise: scuba divers plunging into the depths; fathers checking at what godawful hour their teething infant has decided to awake; when to beat a hasty retreat from a neighbour’s housewarming; or simply to count down the hours until going home time.

But, as ever in horology, there will always be room for improvement.

03 Hamilton Khaki Field Mechanical 50mm R17 800 One of 2018’s finest pilot watches, this Hamilton defied its immense size to fly under the radar. With a 50mm diameter based on a 1969 US Air Force navigator’s watch, its 3D “block” numerals are made from pure Super-LumiNova, making it one of the few watches you can actually read side-on. swatchgroup.com

3

LUMINARIES OF TIME MH Style salutes three bright horological sparks for their light-bulb moments

Guido Panerai

Florence’s go-to man for combat chandlery. His “Radiomir” lume lit up converted Rolex diving watches for Italy’s Second World War frogmen. It was then replaced by nonradioactive “Luminor”.

Nemoto & Co

Founded in 1962, this Japanese giant still feeds the watch world with its LumiNova and Super-LumiNova paints, available in 18 hues. The off-white “C3” shines brightest, glowing green in the dark.

James Thompson

AKA “Black Badger”. The expat Canadian composites guru based in Sweden is revolutionising coloured lume. Collaborations with MB&F, Sarpaneva and Laurent Ferrier testify to his horological clout.

MH.CO.ZA/ August 2019 55

STYLE

Make Over

Style Science

YOU DON’T NEED A FASHION DEGREE TO ACHIEVE THIS LOOK. / BY AZEEZ JACOBS & NADIA WINDT

Keep Your Grooming Routine Simple An easy way to change things up is with a fresh haircut and a well-groomed beard. Grooming is all about maintenance, so go for regular trims; and invest in an electric shaver, to clean up around the edges of your beard. With Juan’s new haircut, his daily routine should be quick and simple. Use a bit of wax and work it into your hair with your fingers, says hair stylist Claudine Nemeth . “The wax provides a medium hold – which will give Juan some texture, but still keep his look put together.”

If The Fit Is Right, The Look Is King Juan has naturally wide shoulders, so proportion was key for choosing his look. Solid or dark colours look great on him. Layering can also successfully narrow a silhouette, if it’s done right: accentuate the vertical by wearing a contrasting colour underneath your outer layer. We’re fans of this lightweight hooded jacket, which fits effortlessly over Juan’s broad shoulders. The check trousers are versatile, and can finish off both formal and casual looks. For a smarter affair, wear a blazer, and swap out the sneakers for a pair of tan Oxfords or Chelsea boots.

The Right Kicks Can Make All The Difference Every guy looks good in a pair of solid white sneakers. “Why?” Juan asked, surprised. Our answer: you can wear them with anything on just about any day of the week, whether it’s with jeans and a button-down shirt when out for Friday-night drinks, or while sporting a blazer and chinos for a work presentation. But, guys – that doesn’t mean just any pair of white sneakers will work. When picking out your own perfect pair, look for a simple, minimalist design in canvas or leather.

56 MH.CO.ZA/ August 2019

BEFORE

JUAN SWANEPOEL LO CAT I O N

Cape Town O C C U PAT I O N

Ecologist THE CHANGE

From treehugger to front runner JAC K ET R899 ZARA N AV Y J E RS E Y R579 H&M PA N TS R679 ZARA S N E A K E RS R2 999 G-STAR RAW

TIP Avoid buying shoes that in any way resemble your gym kicks. They’re fine on the track or near a squat rack, but shouldn’t be styled with your jeans or dress pants.

Photograph: Byron Keulemans; Grooming: Claudine Nemeth, Gloss

Although Juan’s lab coat covers up most of his attire, that doesn’t mean he shouldn’t care what he wears underneath. The science is simple: sharp dressing equals confidence.

And people who feel good about themselves perform better.

GROOMING

The New Standards YOU’VE GOT: LONGER, WAVY HAIR

YO U WA NT:

WA X

“I look at a wax as a shiny, polished product,” says Cutler. “Like beeswax, it’s very greasy and has thick viscosity with a lot of hold.” Nelli agrees: “It’s for someone looking for a sleeker look or a wet look.” Wax isn’t for the faint of heart but for a guy who wants to make a big, bold statement.

To Each (Hairstyle) His Own (Hair Product)

USE IT FOR: Visual punch and an incredibly

strong hold

THE LOOK: High shine (as in see-your-

reflection shiny), strong hold (as in your hand will get trapped if you try to run it through your hair)

A PRACTICAL GUIDE TO PASTES, POMADES, WAXES, AND ALL THE OTHER STUFF YOU PUT IN YOUR HAIR. / BY MAX BERLINGER AND AZEEZ JACOBS

58 MH.CO.ZA/ August 2019

anything, or they do too much. So many men go hardcore with gel. Or they think they don’t have time”, and bypass product altogether.

The result? That 1980s wet look (too much product) or unkempt fuzzy hair (none at all).

Hair is a gift; so what you put in it should work with, not against, what you’ve been given. “Embrace the texture of your hair,” says hairstylist Mike Sposito. If you have curly hair, don’t try to slick it into a smooth and shiny pompadour. If you have fine hair, don’t weigh it down with heavy product.

While the longer, more natural look is becoming more popular, that doesn’t mean you should stop using product. “It’s longer hair with a purpose,” says celeb hairstylist Rodney Cutler. “It’s not just dishevelled bed head. There’s still a grooming element to it, a finish.”

So what should you finish it with?

“Think about what you want as your desired result,” Cutler says. “It’s about distributing the product evenly through your hair.” There’s no one-fit solution – the key is figuring out what complements your hair type and your particular hairstyle.

G O WIT H: Gatsby British Wave Wax 75g R80 clicks.co.za

YOU’VE GOT: DENSE, COARSE HAIR THAT NEEDS TO BE TAMED

YO U WA NT:

POMADE

“Pomade has more of a matte finish,” says Cutler. “It’s more clay-based, and will give you a drier, lived-in texture.”

USE IT FOR: Short to medium styles with a

“done” look (think crispy as opposed to natural) THE LOOK: Low to high shine (though our experts suggest going with matte and avoiding the Danny Zuko look of highshine products), high hold

G O WIT H: Authentic Beauty Concepts Solid Pomade R410 garyrom.co.za

COURTESY HBO

Caring for your hair is simple enough. All you need is shampoo and conditioner, and – bam! Styling your hair, however, is an entirely different matter. From gluey pastes to stiff ’n’ slick waxes to velvety creams (not to mention hairsprays and gels, which are undergoing a bit of a renaissance), there’s an overwhelming array of manerelated paraphernalia out there – enough to make you go numb in the grooming aisle of your local Dis-Chem.

All this, while we’re living through a Golden Age of Men’s Hairstyles™: an era in which beachy waves and undone mops stand alongside foolproof coifs like the undercut – a development you can probably at least partly blame on Game of Thrones actor Kit Harrington and his ridiculously tousled locks. This newfound embrace of varying styles requires varying types of products to corral them.

“Most guys have bad hair,” says celebrity stylist Christine Nelli, who handles the mops of men such as Justin Timberlake, the Weeknd, and Lakeith Stanfield. When it comes to product, “either they don’t do

YOU’VE GOT: WAVY, CURLY HAIR WITH SOME BODY

YO U WA N T:

CREAM

Nelli likes it for curly hair, and employs curl creams on her African-American clients. “I’ll use it to set the curl without it getting frizzy, so it will look finished.”

dimension without looking overly styled.

“I like to use this as a base when it’s wet, and it gives it a sea-salt texture,” says Nelli.

Cutler remembers when table salt would be mixed into water backstage at fashion shows. Luckily, you won’t have to do that.

USE IT FOR: Short, textured cuts and adding

casual, “no style” body to hair

THE LOOK: Low shine, low hold

Schwarzkopf Osis + Session Label Salt Spray 200ml R286 everythinghair.co.za

ease. It has natural essential oils that are good for your skin and hair.

THE LOOK: Low shine, low hold

L’Oreal Men Expert Barber Club – Beard & Hair styling cream R129 superbalist.com

YOU’VE GOT: MEDIUM TO THICK HAIR

YO U WA N T:

C L AY

Clay is often best used for relaxed, informal slick-backed hairstyles. It doesn’t dry hard, so it can be reworked as desired during the day.

YOU’VE GOT:

FINER HAIR; LONGER, THICK HAIR

YO U WA N T:

SALT SPRAY

All our experts are big fans of salt spray, for adding texture and giving hair

“I like it a little drier but less tacky.

Most guys today want to run their hands through their hair,” says Cutler.

Fortunately, brands have created products with a low-key grip.

OIL

THE LOOK: Medium to high shine, medium

USE IT FOR: Healing dry hair, smoothing and

finishing, a “no style” look

any style, to lock in your look

to strong hold

G O WIT H: Paul Mitchell MVRCK Grooming Spray Flexible & Lightweight Hold 215ml R455 retailbox.co.za

A N D Y E S, G E L I S ST I L L A T H I N G

THE LOOK: Low shine, low hold

G O WIT H: Balmain Paris Argan Moisturizing Elixir 100ml R595 takealot.com

G O WI T H: Fish Superfish Fishglue Gel 150ml R39 Clicks

YOU’VE GOT:

YO U WA NT:

FINE HAIR

YOU’VE GOT:

HAIRSPRAY

USE IT FOR: A finishing touch for just about

“This is very hard to use on guys unless you have outrageously dry, thick hair,” says Cutler. “Most heads can’t hold it. But you could apply it with a pomade or a cream to emulsify it.” Sposito recommends using oil when wearing your hair down in a “no style, long-hair-don’t-care” (like Jason Momoa) look. Even Aquaman could use a paste or a cream to help step it up.

G O W I TH :

The Wild Cards

HAIR. PERIOD.

YO U WA NT:

YO U WA NT:

DRY, THICK, COARSE HAIR

USE IT FOR: A finished but natural look for an everyday hairstyle.

THE LOOK: Low Shine, Medium Hold

Kiehl’s Texturizing Clay 50ml R370 edgars.co.za

YOU’VE GOT:

G O WIT H:

USE IT FOR: Shape your beard and hair with

GO WITH:

The Old Guard

LOT I O N

A thickening lotion helps the hair shaft to swell, thereby increasing the overall volume, even though there’s less hair.

USE IT FOR: To create fullness and give body to your hair.

THE LOOK: Natural shine, low hold

GO WIT H: Moroccanoil Thickening Lotion 100ml R410 everythinghair.co.za

“The days of the Gordon Gekko look are gone,” says Cutler. “You don’t want to look like [Anthony] Scaramucci, where your hair doesn’t move.” Still, some die-hard gel users just can’t let it go, and others, Nelli notes, opt for a throwback old-Hollywood Mad Men style with lots of shine – which is fine when the product is used sparingly. The good news is that brands have made softer versions, with less alcohol and a lighter hold. Nelli recommends using a bit when your hair’s wet and then blow-drying it in to give you more volume, without the hard-shell, touch-it-and-it’ll-break look.

MH.CO.ZA/ August 2019 59

MH PARTNERSHIP

Diesel Spirit of the Brave EDT 75ml R1 070 at Diesel Stores and Truworths

Here’s how to get the best out of your cologne.

UP YOUR GAME THIS SEASON WITH A SPRITZ OF NEYMAR JR’S NEW ORIENTAL, WOODY FRAGRANCE. / BY AZEEZ JACOBS

Brazilian soccer giant Neymar Jr. is the face of Diesel’s newest scent, Spirit Of The Brave. The fist-shaped bottle, which features a gold lion, was inspired by one of the 27-year-old’s tattoos – he has 70, each illustrating an important event in his life.

The lion tattoo replicated on the fragrance bottle covers the top of his left hand – hence that fist-shaped bottle – and is a symbol of self-confidence and bravery for the footballer.

60 MH.CO.ZA/ August 2019

“I wanted a fragrance that would be both fresh and elegant, something that could give me energy and confidence in every moment of my life,” he says of the scent.

Renowned perfumer Carlos Benaïm at IFF and Neymar Jr. worked together to create a sophisticated fougère contrasted with an unprecedented natural freshness.

“I’ve blended the sensuality and lightness of cypress oil with citruses and noble woods to create an explosive complex,” said Benaïm.

Don’t Clash Scents You don’t have to use every variation of a fragrance – cologne, aftershave, body wash, deodorant.

One at a time is fine.

But make sure your other products don’t clash with the scent you choose.

Make It Last A go-to scent should be able to stick with you throughout the day without being too abrasive. Keep in mind that an EDP lasts longer than an EDT. Dry skin?

Apply fragrance more often. Oily skin holds scent longer.

Midday Splash Cologne can beat the 3pm slump. A quick spritz midafternoon will keep you smelling fresh into the evening.

We suggest spraying yourself in one central area, not all over – this gives the fragrance more staying power.

Wear Different Scents For Different Seasons Heat intensifies any fragrance, and scents are stronger when combined with sweat. That’s why an aromatic or citrus scent works in the summer, but you can go a bit heavier in winter – think woody or leathery scents.

PHOTOGRAPH BY MARK ZIBERT

Bravery In A Bottle

Keep It Light If you’re constantly smelling the fragrance, you’ve applied too much.

Stick to two spritzes – one on your neck and one in the centre of your shirt; two spots where you’re likely to perspire.

Proper Pies

FOOD Proper Pies Protein vs Carbs Stick it to Fat

FOR TOO LONG, THIS DEFINITIVE COMFORT FOOD HAS BEEN UNJUSTLY NEGLECTED BY GOURMANDS AND GYMGOERS ALIKE. HERE, WE CELEBRATE ITS UPPER-CRUST NUTRITIONAL CRED / BY TED LANE

01

Put A Lid On It Once a guaranteed crowd-pleaser, the humble pie has slipped into the doldrums of post-jol petrol station runs and Saturday afternoon rugby at the pub. But chef Tristan Welch wants to reverse this hospital pass. Done right, pies are a nutritious, macro-laden payload presented inside a deliciously buttery parcel. They’re a crust above, in other words. This is how to get a slice of the action.

A

B

C

D

62 MH.CO.ZA/ August 2019

CHICKEN TIKKA

The combo of muscle-building protein – an impressive 23g per 100g – and the metabolismenhancing spice of tikka marinade makes this upgrade of the iconic balti pie, beloved of UK soccer fans, a true game changer when you’re aiming for a lean, strong physique.

SARDINES

The ultimate oily fish, sardines are full to the gills with omega-3 fatty acids. Their anti-inflammatory properties help to prevent heart disease, reducing your risk of lifethreatening blood clots and lowering your blood pressure.

LAMB NECK CHOPS

The L-carnitine content in lamb will chew away at unwelcome signs of ageing by firing up your stamina and giving your muscles an energy lift, as it increases your levels of new mitochondria – your cells’ in-built “power generators”.

P O R K S A U S A G E M E AT

If you love pork sausages, you’re really going to love this scientific evidence for eating more of them. As a source of choline, the porcine filling plays a role in the formation of SAMe, a feel-good hormone that helps to relieve depression.

02

Make Your Case Puff pastry and potato toppings require little explanation, while hot-water crusts are rare. So we’ll focus on shortcrust – an essential part of any man’s culinary armoury. “This delicate pastry is perfect for pies, because it soaks up the sauce and takes on its flavour,” says Welch.

Start by sifting 225g of flour into a bowl that has a silicone base (check out yuppiechef.com) – this will keep it steady when you’re mixing later. Slice 100g of butter into small pieces over the flour; use two knives rather than your fingers, to keep the butter cool. Mix together, and once a fine crumb forms, add two egg yolks and a splash of cool water, gradually stirring until the mixture has combined evenly. Use the flat of the knife to fold it into a dough, then shape it into a disc with your hands. Roll out your pastry, occasionally rotating the dough 90 degrees. Roll the dough with a rolling pin to achieve an even thickness, then wrap in cling film and chill for 20 minutes. Trim to fit, brush with an egg, and start preparing your application for the next MasterChef SA.

A

B

03

Fill Your Pie Hole

From a bite-sized mince pie to a massive shepherd’s, pies can sate all appetites. Le Creuset’s iconic range of colourful stoneware dishes covers all bases.

They also transfer heat evenly, for a perfectly cooked filling, and look snazzyenough to cook and serve in one dish (bonus points for less washing-up). Shop the range at lecreuset.co.za, then follow Welch’s expert recipes to make your cooking time as easy as, well, pie.

PATRIOT GAINS

Science suggests the best of British can be the best for your health, too.

PHOTOGRAPHY: LOUISA PARRY I FOOD STYLIST: TAMARA VOS | TEA TOWELS COURTESY OF DEXAM WITH THANKS TO PARKER’S TAVERN, CAMBRIDGE, PARKERSTAVERN.COM | *NORTHUMBRIA UNIVERSITY

FISH AND CHIPS

Muscle-Up Tikka Masala Pie SERVES 8 A CHICKEN, WHOLE A JAR OF TIKKA MARINADE A N O N I O N , F I N E LY CHOPPED 3 C LO V E S , G A R L I C , CRUSHED GINGER, 6CM, CHOPPED 1TSP CHILLI POWDER 4 0 0 G T I N N E D TO M ATO E S 4TBSP CASHEW NUTS 300ML DOUBLE CREAM 1 5 0 G P L A I N F LO U R 100G BUTTER, CUBED 3 EGGS 3 T B S P C O L D WAT E R

METHOD

Marinate the chicken overnight in the fridge, then roast at 190°C for an hour. Rest, then debone. For the sauce, fry the onion, garlic, ginger and chilli in butter. Blend the tomatoes and cashew nuts, then add to the pan. Cook for 20 minutes, pour in the cream, bring to a boil, add the chicken, then fill a pie dish. Mix the flour and butter until crumbs form. Stir in two yolks and cold water to bind the dough. Roll it, wrap in film and chill for 20 minutes.

Brush with egg and bake at 180°C for 30 minutes. Dig in.

C

Take Heart Stargazy Pie SERVES 4 4 SARDINES 2 5 0 M L F I S H STO C K 125G CRÈME FRAÎCHE 2 5 G E N G L I S H M U STA R D 1TBSP WHITE WINE VINEGAR 250G ALL-BUTTER PUFF PA ST R Y A N E G G YO L K 1 5 0 G ST R E A K Y B A C O N , UNSLICED 1 6 B A BY O N I O N S , H A LV E D 1 6 Q U A I L’S E G G S

METHOD

Reduce the stock by half and whisk in the crème fraîche, mustard and vinegar. Trim the pastry into a rectangle and cut out six golf-ball-sized holes.

Brush with the yolk, then bake for 20 minutes. Fillet the sardines and grill alongside the heads and tails. Chop and fry the bacon and onions and poach the eggs. Arrange the sardine fillets, bacon, onions and eggs in the dish and pour in the sauce. Cover with the pastry, poking the fish heads and tails through the holes, and serve.

D

Go heavy on the vinegar.

Research shows that its acetic acid reduces levels of cholesterol in your blood to safeguard your heart.

SUNDAY ROAST

The rosemary with your lamb and roasted veg can give you a cognitive boost and 15% improvement in short-term memory*.

FULL ENGLISH

Be generous when you’re ladling on your side of baked beans. The high fibre content and the antioxidant lycopene will take a bite out of your cancer risk.

Age-Defying Shepherd’s Pie SERVES 4 8 LAMB NECK CHOPS ON THE BONE 6 0 0 G P OTATO E S A N O N I O N , S L I C E D I N TO RINGS 8 C A R R OT S , P E E L E D 2 C E L E R Y ST I C K S 150G BUTTER, DICED ½ T B S P P L A I N F LO U R 3 5 0 M L L A M B STO C K 100ML MILK 4 T B S P F R OZ E N P E A S

METHOD

Roast the potatoes at 140°C. Flour the lamb and brown in a casserole dish. Remove the chops and add the onion, carrots and celery. Add the butter and flour, mix and add the stock.

Simmer, put the chops back in and cook. Scoop the potatoes into a bowl and combine with milk and butter to create the mash. After two hours, remove the lamb and add the peas.

Divide the mix into four dishes, add two chops each, crossing the bones at the top. Pipe the mash over and bake for another hour at 160°C. It’s worth the wait.

All Smiles Fidget Pie SERVES 8 700G PORK SAUSAGE M E AT 55G BUTTER, CUBED 2 6 5 G P L A I N F LO U R , P LU S E X T R A F O R D U ST I N G 5 5 G ST R O N G W H I T E B R E A D F LO U R 65G LARD 1 3 5 M L B O I L I N G WAT E R 4 T S P M U STA R D S E E D S 6 0 0 G ST R E A K Y B A C O N P O R K STO C K F O R G E L AT I N 6 RED APPLES, SLICED 2 T B S P A P R I C OT J A M

METHOD

Combine the butter, flour and lard in a paddle mixer, adding the water to form the dough of your hot water crust. Set aside to cool. Roll and layer inside a pie tin, then freeze. Remove and crimp the rim. Mix the mustard seeds, meat and half of the bacon, diced, and form into a patty. Wrap in a lattice of the remaining bacon and drop into the pastry. Bake at 180°C until the centre is 75°C. Reduce the stock and pour in. Caramelise the apples and layer on top before glazing with heated apricot jam. Now, pig out.

MH.CO.ZA/ August 2019 63

MACRO ECONOMICS

VERSUS

Protein vs Carbs

FOR MARKETERS OF DIET FOOD, PROTEIN IS THE DARLING AND CARBS ARE THE ENEMY. BUT ARE THEY RIGHT? WE CHEW THROUGH THE SCIENCE TO DETERMINE WHICH NUTRIENT REALLY COUNTS.

65%

20g This is the magic number for muscle recovery and growth – any more protein won’t harm you, but it’ll go unused.

For a healthy diet, experts believe more than half of your daily kilojoule intake should be from carbs.

That equates to nearly 300g per day.

Gym-goers who use protein supplements can gain an extra kilo of muscle over 12 weeks compared to those who don’t, according to a study in the Journal of Applied Physiology.

Likewise, protein has no instant impact on endurance, but it helps to create enzymes that let your body adapt to stamina training, so you can train harder and progress faster.

1kg

MUSCLE MEALS

0kg

Carbs aren’t directly responsible for muscle growth. But without glucose, your body turns to amino acids for fuel, causing your muscles to catabolise and your metabolism to stall.*

0%

LONG GAINS

10%

A Loughborough University study found that men who ate a large portion of low-GI carbs before a 30K treadmill time trial were 10% faster than those who stuck to carb-light fare.

HIGHS AND LOWS

Strong Bones

Kidney Problems

High Saturated Fat

A large steak provides your RDA of zinc, which aids tissue repair. “Beef is also one of the richest sources of the strength booster 36g protein creatine,” says nutritionist Matt Lovell.

Boosts Immunity

BASKET CASE

36g carbs per 100g

per 100g

A trial found that protein shakes lower blood pressure and reduce harmful cholesterol: 56g of protein per day could cut your risk of heart disease and strokes by nearly 10%.

THE MH VERDICT 64 MH.CO.ZA/ August 2019

8%

HEALTH FOODS

4

YEARS

Brain Power

Diabetes Risk

Sugar Addiction

For long, intense exercise, forget the low-GI rule. Allow yourself an instant energy hit from sugary carbs, says ultra-running GP Andrew Murray: “You’ll need 30-60g every hour.”

Sorry, keto zealots. Researchers say that people who eat a moderate amount of carbs have a life expectancy of 83, compared to 82 for high-carb and 79 for low-carb eaters.

CARBOHYDRATES WIN! The hype surrounding protein is exaggerated. Unless you subject yourself to a ketogenic diet, your body’s main fuel source will be carbs. You need them to train and to recover, and without them your aspirations for a leaner, healthier body will sputter to a halt. Pass the pasta.

WORDS: BEN WELCH | PHOTOGRAPHY: JOHANNA PARKIN | *Cell Metabolism

Increased Satiety

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FOOD

Stick It To Fat

FIRE UP THE BRAAI TO FRY THROUGH STUBBORN FLAB WITH LEAN CHICKEN SKEWERS THAT ALSO PACK THE HAND-HELD HIT OF PROTEIN YOU NEED TO PUT NEW MUSCLE IN ITS PLACE / BY MICHAEL JENNINGS

STRESS BUSTER

The tryptophan, vitamin B5 and magnesium in your chicken breasts will help to lower your levels of cortisol, a stress hormone that is closely linked with weight gain. Their protein will protect your muscles during a kilojoule deficit, too.

1

KILOJOULE KICK

Garlic is thermogenic, which means your body produces heat and energy when it’s eaten, burning through kilojoules in the process. The cloves and flakes in this dish will give your metabolism a helpful boost.

Chicken Skewers With Hummus And Pita

PREP FIVE FOR A WORKING WEEK’S WORTH OF EASY, FAT-TORCHING LUNCHES. W H AT YO U ’ L L N E E D : 1 / 2 5 0 G T I N N E D C H I C K P E A S, D R A I N E D 2/ 1TSP OLIVE OIL 3/ PINCH CUMIN 4 / 1 T S P H A R I S S A PA ST E 5 / 1 T S P TA H I N I 6/ ½ LEMON, JUICED 7 / 2 C LO V E S G A R L I C 8 / 1 T S P V E G E TA B L E O I L 9 / 2 0 0 G C H E R R Y TO M ATO E S 1 0 / 5 C H I C K E N B R E A ST S , I N C H U N K S 11/ ½TSP GARLIC FLAKES 1 2 / P I N C H PA P R I K A 13/ PINCH OREGANUM 14/ HANDFUL PINE NUTS 15/ 2 BLOCKS FETA CHEESE , CRUMBLED 1 6 / 5 W H O L E M E A L P I TA B R E A D

1 598 kJ

8g Fat

27g

Carbs

35g

Protein

METHOD Step 1 To make your hummus, purée the chickpeas, olive oil, cumin, harissa, tahini, lemon juice and garlic cloves. When you have a smooth, thick consistency, transfer it to a serving bowl and season with salt to taste.

Step 2 Preheat a grill to medium-high heat. In a bowl, mix the vegetable oil, tomatoes, chicken chunks, garlic flakes, paprika and oreganum, plus two large pinches each of salt and pepper. On wooden skewers, alternate between chicken and tomatoes.

Step 3 Grill your skewers for four to five minutes on each side, until the chicken is cooked through. Assemble your dish in the office with a spoonful of hummus, pine nuts and feta, then serve with either a hot or a cold pita.

2

3

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5

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HUNGER CONTROL

7

. . .

When you’re overweight, your body can become resistant to leptin, the hormone that signals your brain to stop eating. The tomatoes on your skewers contain anti-inflammatory carotenoids, which can help to reverse this process.

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66 MH.CO.ZA/ August 2019

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PHOTOGRAPHY: JEFFREY WESTBROOK | FOOD STYLING: JAMIE KIMM | PROP STYLING: ROBYN GLASSER/VARGAS REPRESENTS ADDITIONAL PHOTOGRAPHY: STUDIO 33, LOUISA PARRY, DAN MATTHEWS, GETTY IMAGES

FIBRE IN THE HOLE

Not only are chickpeas crucial for creating hummus, they’re also a great source of fibre, which slows digestion to help you feel satiated.

This will put the brakes on your cravings for blood-sugar-spiking snacks.

NEW MH EVENT

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31 AUGUST 2019 THE WANDERERS CLUB JOHANNESBURG

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WEIGHT LOSS The Fast Way To Lose Fat Is Your Weight-Loss Solution In A Pharmacy Aisle?

How I Lost Weight With…

Intermittent Fasting AFTER A YEAR OF TRYING THIS NEW DIET TREND, NICK PEREIRA HAS ADJUSTED HIS DAILY ROUTINE – AND LOST 11KG IN THE PROCESS. HE TELLS THAAQIB DANIELS ALL ABOUT HIS JOURNEY WITH INTERMITTENT FASTING.

68 MH.CO.ZA/ August 2019

Intermittent fasting (IF) is a diet that involves limiting your kilojoule intake to a set time frame during the day, and fasting the rest of the time. It’s become a major trend in recent years.

But you’re probably still asking yourself: does it actually work? And would you be able to stick to a life without breakfast?

Sports physio Nick Pereira shares his experience of how he lost weight with intermittent fasting back in 2018 – and how he’s still doing it.

Eating Less – But Better “My journey to better health started in 2016.

My process involved becoming a regular exerciser, cleaning up my diet, looking after my mental health, and committing to a

NICK PEREIRA OCCUPATION: Sports & exercise physiotherapist WEIGHT BEFORE: 84kg (14% body fat) WEIGHT AFTER: 73kg (8% body fat) TIME TO GOAL: 1 year METHOD: Intermittent Fasting AGE: 30 Follow him on Twitter & Instagram: @ENHANCED_PHYSIO

PHOTOGRAPHS BY COURTNEY CLEGG

TRANSFORMATION

WEIGHT LOSS

PICK YOUR FORMAT There are many different methods for doing intermittent fasting. Here are some of the most common.

5:2 Popularised by British journalist Michael Mosely, and the subject of many books and blogs since, strictly speaking this variation isn’t fasting. It involves kilojoule restrictions on two days of a seven-day week, and eating normally for the rest of the week.

But it’s worth a try if you’re still unsure whether IF is for you, and you’re not ready to commit fully.

Alternate Day Fasting Also known as the Warrior Diet. You

fast one day, and eat normally the next.

Time Restricted Fasting a.k.a. 16:8 This is the most used version of intermittent fasting – and the version used by famous IFers Terry Crews and Hugh Jackman. You fast for 16 hours in a 24-hour period, and eat during the remaining eight. Commonly, that would mean eating your last meal at 7pm, and eating your first meal of the next day at 11am.

And that’s my preferred fasting method.

Intermittent Fasting improved Nick’s daily nutrition; which in turn, helped his physical performance.

journey of self-mastery.”

“My last weigh-in – back in November 2017 – tracked my weight at 84kg, with 14% body fat. After roughly eight months of fasting and regular exercise, without my focus being on weight or body fat, I noticed I was really starting to lean out.”

“Losing weight was never the aim of my experiment with IF. I was – and am still – in it for the health benefits. I’m also fighting some of my genetic affinity towards chronic disease.”

Feeling The Difference “What kept me going with IF, when there weren’t any noticeable physical changes, was the feeling that I had during fasting: more energy, mental clarity, better moods, and more productivity kept me enthusiastic.”

“Surprisingly, there was no fallout for me in terms of struggling to exercise while fasting, so I kept at it.”

“In November 2018 – eight months after starting IF – I weighed 73kg, with 8% body fat. That’s 11 kilograms and 6% of my body fat lost! I also did a full blood count to have a look at my liver, blood glucose, cholesterol, and kidney function. They were all in good shape.

“From first-hand experience, I can say that on a solid health foundation, intermittent fasting was the missing puzzle piece for me to transform my body.”

terms of delaying your fast or planning your fasting days in advance. Your job may also present a challenge to fasting, especially if you do night-shift work: here, timing fasting to ‘office hour’ days may need to be explored.

“There are several variations of IF, though. So you can investigate the version that works best for you and your lifestyle.

You also don’t have to go cold turkey – you can start with just one or two fasting days per week, and build up from there.

“Remember, IF is designed to be a lifestyle change, and not a fad diet.”

What It’s Really Like To Do IF

Feed Your Mind

“There certainly are challenges that come with doing intermittent fasting. But anything worth doing is usually tricky, and will require discipline.

“Mentally, breaking the habit of your three-meals-a-day eating routine can be hard at first. Socially, including intermittent fasting into your daily routine can be challenging if you’re having a late dinner, early breakfast, or if you’re travelling.

“This may require some discipline, in

“There’s an abundance of research available relating to fasting: from interviews and expert opinions on the physiology behind fasting, to personal testimonials from the likes of Georges St-Pierre and Terry Crews.

“If you’re keen to give it a try, I strongly recommend educating yourself about IF before jumping straight in.

Truly understanding the science behind it makes the change easier and more sustainable.”

INTERMITTENT NEVER HEARD OF IT? WHAT? HERE’S A CRASH COURSE. Intermittent Fasting (IF) is the planned abstinence from consuming or restriction of kilojoules for periods of time. The theory behind it is based on the idea that humans and animals adapted to survive without periods of food, and that our nervous system, metabolism, hormones and muscular-skeletal system can all adapt to help us perform normal bodily functions in the absence of food.

This was the lifestyle of the hunter-gatherer, who went for extended periods of time without finding food. But as we evolved, food became

easier to find; and, the theory goes, over-feeding became a problem for us as humans – as evidenced by the obesity rate around the world.

A major reason for many people trying IF is to lose weight. And research does seem to support it as a method for reducing weight in people who are overweight or obese.

The idea is that a reduced period of eating will naturally result in you consuming fewer kilojoules in a day. But it’s the coupled shift in your metabolism and hormonal changes that’s key. This could be the spark you need to lean out

and get ripped.

I’ve found that by timing my training and eating, I don’t have to worry about supplements to boost hormone levels. Research shows that there are proven increases in growth hormone with fasting, as well as an increase in testosterone.

Testosterone is known to help with fat loss; it’s involved with the development of muscular strength and size, and it can encourage tissue growth and repair. Growth hormone helps to build and repair tissue, for fast recovery.

Good news for getting shredded! – Nick

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WEIGHT-LOSS

BEFORE

AFTER

to one-kilogram difference for average weight loss,” she says. Not worth the risk.

Bitter Orange Back when the FDA banned the sale of ephedra products, supplement manufacturers turned to this similar ingredient. Its active compound, synephrine, may increase your metabolic rate, but it’s not a huge boost, says Dr. Nadolsky. Some research shows it’s safe, but you should still steer clear if you have any pre-existing heart issues, he says.

L-Carnitine

Can an OTC Fat Burner Help You Drop Kilos?

LOADS OF PILLS AND POTIONS ADVERTISE SAFE AND QUICK WEIGHT LOSS. CHRISTA SGOBBA LOOKS AT WHETHER THEIR “ACTIVE” INGREDIENTS ACTUALLY WORK.

Caffeine It’s common in fat-burning supplements, because it gives you the impression that something’s happening, says Dr. Spencer Nadolsky, a family-medicine and obesity physician. True, a combination of aspirin, caffeine, and the stimulant ephedrine (a component of ephedra) has been shown to reduce appetite and burn fat, he says, but ephedra is classified as a Schedule 6 drug in SA, making it illegal to sell in weightloss supplements. And the science behind caffeine’s effects on weight loss isn’t strong.

Green Tea Extract Contains epigallocatechin-3-gallate (just know it’s a disease-fighting antioxidant) and

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caffeine. A 2017 meta-analysis published in The Journal of Nutritional Biochemistry found that green tea extract does increase the number of kilojoules you burn – but only by a measly 159kJ a day.

Garcinia Cambogia Extract Reports have linked garcinia cambogia, an ingredient derived from a South-east Asian fruit, to liver injury. Even though the active compound, HCA, has been shown in rat studies to block an enzyme that contributes to fat formation, this doesn’t translate to real-world results, says dietician Valerie Goldstein, a New York-based nutrition consultant. “Studies are showing that it might only make a half-

The Bottom Line “Overall, it’s not worth spending money on fat-burning supplements,” says Dr. Nadolsky. “You’re better off spending your money on a coach or healthy food, as opposed to relying on one of these pills. The effect is going to be extremely small, and there are potential safety issues involved.”

And it’s worth noting that the supplement industry isn’t regulated as strictly as medicines, here or internationally.

THE DANGER OF SUPPLEMENTS Unlike prescriptions, there’s no standard for what counts as a dosage with supplements, says Sharon Akabas, PhD, of Columbia University Irving Medical Centre. What’s more, 72% of weightloss supplements have labels that don’t reflect their contents, researchers from Einstein Medical Centre found. Taking too much of supplements that contain stimulants may lead to a rise in heart rate or blood pressure, which can be harmful if you have cardiac issues. “Many people think it wouldn’t be sold if it wasn’t safe and effective, but neither of those things is true,” Akabas says.

PHILIP FRIEDMAN/STUDIO D

SUPPLEMENT LAB

“It transports fatty acids into the mitochondria, the powerhouses of your cells, where it’s used for fuel,” says Goldstein. “It burns fat to use as energy.”

A 2016 meta-analysis in Obesity Reviews found that L-carnitine supplementation resulted in weight loss of about 1.4kg. But as with other supplements, additional research is mixed, says Goldstein. Still, L-carnitine is probably safe to use, and because it works as an antioxidant, it may be good for your heart, too, she says. Just talk to your doctor before taking any.

RELATIONSHIPS Brush Up On Your Skills

Oral: An Examination

SEXUAL NORMS HAVE SHIFTED; AND THE WAY WE APPROACH ORAL SEX HAS, TOO. JULIE VADNAL BREAKS DOWN WHAT TO DO WHEN YOU’RE GIVING (WHICH YOU SHOULD BE) AND GETTING.

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PHOTOGRAPHS: GETTY/GALLO

?

It’s a weird time for sex.

Multiple studies say whole generations are having less of it. Or, apparently, everyone’s having it but you! Or everyone’s just watching so much porn on their phones that no one even cares about having partnered sex anymore.

When it comes to oral sex, things have become even more confusing. Does it count as sex? Does it require protection?

Do you have to ask for consent in the heat of it? It’s enough to make you avoid the deed altogether. And it seems like people are: according to a recent Match Singles in America study, a national survey of singles in the U S, millennials were 66% less likely than members of older generations to enjoy receiving oral sex.

“What the data tells us is that there’s a lot of social pressure and discomfort around [oral sex], especially among young people,” says Dr Justin Garcia, an evolutionary biologist, sex researcher and scientific advisor at Match. “They’re worried about whether they’re perceived as good at it, or whether or not their partner is physically attracted to them.”

They’re missing out, though. Obviously.

That same Match data showed that people who enjoy oral sex had, on average, more sex in the past year and were 43% more likely to have had a date in the past year. The real bonus: men and women who say they like oral sex also have 21% more orgasms during sex than people who say they don’t.

How can we cut through the confusion and enjoy oral again? Whether you’re giving – you are giving, right? – or receiving, here’s how you can get back on track.

GIVING Ask Her First. (Duh.) Odds are, she probably wants you to take a trip downtown. That’s because for most women, it’s a surefire way to orgasm.

One 2016 study found that the more

frequently women receive oral sex from their partners, the more often they climax. In the same study, 69% (no joke) of the women who receive oral sex most of the time during sex reported having orgasmed the last time they had intercourse. And yet another study found that nearly three quarters of women say clitoral stimulation is necessary for or enhances their orgasms. So, yeah; it works.

But that doesn’t mean you should just dive in head first – because there are also a not-insignificant number of women who get self-conscious about having your face so close to their anatomy.

She might turn you down, but don’t take it personally, and don’t consider it a forever answer. Research shows that both sexes enjoy receiving and performing oral sex more when a person’s partner is committed to just them.

Brush Up on Your Skills. Drawing ABCs with your tongue and hoping it’ll get her there by the time you reach D-E-F won’t cut it. “Some men get overly complicated with their technique, and they try to do a lot of different stuff, which ends up being distracting for a lot of women,” Marin says. Research from Northwestern University in the US found

“There’s a lot of social pressure and discomfort around [oral sex], especially among young people.”

“One of the major issues I see around women receiving oral sex is that they’re uncomfortable with or embarrassed about their genitals,” says sex therapist Vanessa Marin. “So the idea of a man having his nose and mouth and eyes all up in her most sensitive areas can be really difficult for a lot of women.” In these cases, it’s best to give her some reassurance. Say how much it turns you on to give her pleasure, and that you genuinely enjoy oral sex.

But maybe you just matched on Tinder last week and haven’t paid a visit to her lady garden yet. Before you set off, make sure you get her consent first with a quick “I would really love to go down on you right now – does that sound good to you?”

rhythmic stimulation, like dragging your tongue up and down her clitoris over and over, enhances her brain rhythms and literally puts her in a trance that intensifies the experience and triggers an orgasm.

Or try the Kivin Method, a favourite of sex therapist Emily Morse, host of the Sex with Emily podcast. How it works: Instead of putting your head straight between her legs, approach her sideways, so that your body makes a “T” shape with hers. (You can even use one of her thighs as a headrest.)

Then move your tongue from left to right, which allows for ample stimulation of all the nerve endings packed in the clitoris.

Still tongue-tied? There are some

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RELATIONSHIPS

pretty ingenious apps out there to up your game. On one end of the spectrum, there’s Lick This, which helps you practise by licking your actual phone screen (gross, maybe skip that one).

Then there’s OMGyes, a science-backed website that’s specifically devoted to female pleasure. It walks you through the female anatomy, and has touchable videos for your iPhone and iPad. (It’s not just for women; OMGyes says that half of its users are men.) It’s R650 for a onetime download, but that’s a small price to pay to be a cunnilingus champ.

Pay Attention. Apps are awesome, yes, but the absolute best intel you’ll get about what gives your partner the most pleasure will come straight from the source. Get a sense of what she likes from her moans and groans; but don’t rely on verbal cues alone, because – news flash – some women, though not all, exaggerate things in the moment.

Instead, ask specific questions, suggests Marin. “Saying, ‘What do you want?’ is a really broad question, and women struggle to answer it,” she says. Go with comparison-style queries, like “Did you like this pressure or that pressure?” That way, you’ll get constructive feedback that you can actually work with.

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RECEIVING Tell Her What You Like. You know which manoeuvres take you there, but she doesn’t. So you might have to bring her up to speed either in the moment or afterward. “Communicating about what we want and what we don’t want produces better-quality sexual interactions,” Garcia says. If her first attempt was on the not-great side, avoid awkwardness and keep the convo positive and encouraging by emphasising the moves you did like. In the end, this kind of talk will lead to even better bj’s, says Dr Justin Lehmiller,

A NOTE ON HYGIENE If you’re feeling self-conscious about body odour, a quick wipe down of your, uh, area with a cleansing cloth will keep you fresh in a pinch and make the act all the more inviting.

Do Not Give Her a Hand. Although you are fully allowed to sit back and relax, or even gently guide her while she’s down there, there’s one thing every expert I spoke to agrees on: Do not grab the back of her head to thrust deeper. But what if I...?

Nope. What about if she...? Nope, nope, nope. It’s a super-controlling, slightly unsafe (for your penis and her gag reflex) move that will probably turn her off. “I’ve never ever talked to a woman who liked it,” Marin says. Put your hands at your sides or interlock your fingers behind your head.

Just whatever you do, keep them to yourself.

Tell Her When You’re Ready. Nobody likes surprises, and this piece of advice should not be surprising: give her a little warning before you’re about to ejaculate.

Some women don’t mind swallowing, and others would rather drink warm beer. The point is, she probably leans strongly in one direction; so say something, when you feel yourself getting there.

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PHOTOGRAPHS: SUPPLIED

“The best intel about what gives your partner pleasure will come straight from the source.”

social psychologist and author of Tell Me What You Want. “Giving them that positive feedback when you’re getting a sensation you really enjoy makes it more likely that you’re going to receive that sensation again,” he says.

WEALTH Grow Your Business Beat Stress With Artwork

David Torr and Chris Verster Cohen have turned their startup project into a success story.

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WEALTH

Food For Thought

D

SINCE ESTABLISHING THEIR ONLINE BUSINESS IN 2015, UCOOK FOUNDERS DAVID TORR AND CHRIS VERSTER COHEN HAVE LEARNT WHAT IT TAKES TO NOT ONLY SURVIVE BUT THRIVE IN THE E-COMMERCE SPACE. HERE’S HOW THEY WORK TOGETHER TO BRING HOME THE BACON – AND ALL THE SIDES, TOO. / BY MEGAN FLEMMIT

DECIDING WHAT TO MAKE FOR DINNER can be a frustrating process. Whether you’re tired from a day of work, haven’t figured your way around the kitchen yet or just hate cooking, having to make dinner from scratch can induce endless amounts of anxiety and frustration.

But frequent trips to your local takeaway joint are the enemy of gains. So to bridge the gap between healthy food options and convenience, David Torr and Chris Verster Cohen launched meal-kit delivery service UCOOK – with a whole lot of enthusiasm, very little funding, and zero experience in running a business.

“I Think This Could Work” David had used a similar service while living in London, and thought it would be a good idea to replicate the model in SA. His friend Chris reckoned he was onto something.

“At the time, there was a need locally for a healthy, convenient dinner solution,” says Chris. “I was excited about the idea of building a brand that would hopefully be aspirational and admired by South African consumers.”

With no business experience to draw on, the two were flying blind; so they relied on good old-fashioned logic, researching how meal-kit services operated in other countries and what the costs were. “We had to get some funding; and that forced us to put together a robust business plan that looked at the angles of the business and did a sort of SWOT analysis,” says David.

PHOTOGRAPHS BY CASEY CRAFFORD

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WEALTH

Like many start-up starters, David and Chris had a limited amount of seed capital to launch their business. They used what they had to buy the necessary equipment – fridge, freezer, vacuum sealing machine – and their first round of ingredients. Operating from Chris’ mom’s garage in Cape Town, the team packed their first round of boxes themselves. “We taught ourselves everything – all the way from the online sales process and delivering, to the after-sales service.”

And they taught themselves well. The business now prides itself on offering an exceptional service; and this is one reason they have a high customer-loyalty rate. “In addition to being honest and transparent as a business, it’s about giving the consumer a unique and curated experience, one they can’t find with any other competitor in the market,” explains Chris.

HERE ARE SOME OTHER LESSONS THEY’VE LEARNT:

Unconventional Marketing Is Still Marketing Having spent their seed capital on equipment, the pair were left with barely any budget for marketing. Instead, they relied on novelty and word of mouth.

Thanks to their commitment to providing the very best service, their reviews were hugely positive. Customers raved about their fresh produce, world class recipes and incredible service delivery. And as the word spread, their customer base grew.

Because their concept was such a novel one in South Africa at the time, David and Chris also received a considerable amount of media coverage. “That’s kind of just how we grew up, until such time as we could actually access a bigger marketing budget.”

When they could afford it, they started using digital marketing. “Digital marketing is really all just formula based. So the more you spend, the more people are seeing your product,” says Chris. “Without that, you’re very limited and it’s hard to compete with competitors that have bigger budgets.”

Another tool the business used was to partner with other local brands to increase customer awareness. They have two criteria for selecting a partner. “Firstly, we look for customer alignment – do we address the same audience? And secondly, 78

MH.CO.ZA/ August 2019

Recipes are tested out beforehand to ensure the box contains the correct amounts of ingredients.

whether we’re aligned in terms of values,” says David.

The same applies to the chefs and farms they partner with. Committed to sustainability, they take every measure to ensure their produce is sourced from local small-batch farmers and community farming projects.

“We’re often approached by big brands, and we have to turn them down, as their product doesn’t align with UCOOK’s, ” says Chris. Partnering with the right brands allows them to give customers more value and unique experiences by including premium products inside boxes.

It’s just one of the ways in which they keep customers engaged.

Customers Know What They Want Chris and David managed to grow their database to over 400 000 users in a very short time. But while they had no issue with finding new customers, making sure the ones they had came back required more work.

As with most subscription services, people bought into it in the beginning; but then customer fatigue started setting in. It’s at times like these that businesses are forced to find ways to adapt and keep things interesting.

To address the issue of customer fatigue, UCOOK have made advancements to their service – based, in part, on customer feedback. Customers can provide feedback on every aspect of the business – from the

Your weekly mealkit is delivered in recyclable packaging.

innovating, while freeing up enough time and energy to get new developments over the line.”

One of the core components of their business is how the products are delivered.

When they first established the service, they delivered all the boxes themselves. But once they started receiving more orders, they needed to find a reliable courier company that would deliver for them.

For a while after they started, the company’s services were only available in Cape Town. Expanding to other areas meant the logistics became trickier.

“Initially, we would fly boxes up to their respective destinations. Now we have operations based in Johannesburg, and that

“It’s about giving the consumer a unique and curated experience, one they can’t find with any other competitor in the market.”

meals they cook to their experience with the service as a whole. “We take this data seriously, and it’s a great way to tap into what our customers are looking for,” says Chris.

“What we’re offering is a very personal service. We bring something into people’s homes every single week, based on what their dining plans are. We want to keep those customers; and so, along with ensuring that our service is growing, we also ensure that our service is always evolving.”

From starting with fixed-category menu boxes, customers can now customise the meal options that come in their weekly box.

They can change up the number of meals they want each week, and the number of people they’re feeding. “We spend a lot of

time analysing historical purchase data; and from that, we change our service accordingly.”

Along with customer feedback, the team also researches international trends, and selects those that they feel will resonate with the local market. “People have such a special relationship with food. We want to make sure that every time someone prepares a UCOOK dinner, they’re enjoying the best possible experience.”

Respect Logistical Boundaries While it might be tempting to dream up ambitious new plans and run with them, the UCOOK team has been careful to stick within realistic parameters – first considering whether a new strategy is aligned with their focus for the year, and if they have the capacity to make those changes.

“The introduction of any new departure needs to be managed carefully,” explains David. “The distribution of responsibilities and resources needs to be such that we maintain our core business and look to keep

makes things easier for us,” explains Chris.

In those early days, the low number of deliveries made it difficult for them to find a courier company to work with. “When you’re delivering 40 boxes a week, no courier company wants to work with you. So we had to do it in-house until we could get companies to sign with us.”

While the company continues to expand their business, they’ve found themselves slowing down their rate of growth. “With our kind of service, it’s very hard to go from 6 000 orders one week to 9 000 orders the next. That kind of jump puts pressure on your logistics network,” explains Chris.

“Obviously, we want to keep growing; but there’s a kind of tug of war you play with operations and marketing.”

Regardless of the challenges they face, David and Chris are ecstatic with the way their business has grown. “We feel very privileged that we’ve been able to be part of something that’s grown, and that’s a brand that’s loved by a lot of South Africans around the country.”

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WEALTH REPORT

1

BROOM TO GROW Want to give your little guys the edge at school? Put them to work. New research has shown that you can snag yourself a cleaner house (and a smarter kid) by making your laaitie tackle your home’s daily tasks. As part of a University of Virginia study, researchers assessed a group of 10 000 primary school kids, tracking their lives from kindergarten through to Grade 3.

They found that not only were kids who did chores more likely to succeed academically, they also tended to be more satisfied with life than their couch potato counterparts.

The benefits are clear; but now you have to motivate little Vuyo to pick up the broom.

Try this: create a list of weekly chores, and let your kids pick which odd jobs they’d like to take on. Giving the laaities a choice will help nurture a positive relationship with hard work.

LIVE YOUR SAVINGS 2

In the face of economic uncertainty, most okes are scrambling to stuff the coffers of their savings accounts, pension funds, and long-term investments. But according to a new World Economic Forum report, many people are outliving their retirement savings by as much as 8 to 20 years.

Eish. While the report’s findings were limited to the world’s six major economies – Netherlands, United Kingdom, Australia, Canada, Japan, United States – it’s a reminder that it’s possible you too are underproviding for your golden years, even if you feel you’re missing out on memorable experiences, gourmet coffees and avocado toasts in the process. So how much should you be saving? The folks at Old Mutual recommend planning for 20 to 25 years of retirement, requiring around 80% of your current annual income for living a comfortable life. Simply put, if you want to retire at 65 and you’re earning R360 000 per year, you’ll need R288 000 annually post-retirement, or a total of around R5.7 million in your pension fund if you live to 85.

31 HOURS

The length of time the average guy wastes sitting in meetings every month. Our solution: standing meetings. People are more likely to keep it brief when they’re not lounging in a chair. Source: The Atlassian 80 MH.CO.ZA/ August 2019

3

Beat stress with artwork, track your productivity, and sleep your way to success with this in-depth research and MH-certified advice.

A CURE FOR NIGHT OWLS

Habitual “night owls” have a later sleeping and waking pattern hardwired into their brains, thriving at midnight and yawning through morning meetings. If you’re a nocturnal animal, you’ve probably given up hope of ever getting back in sync with your colleagues. Well, rub that sleep from your eyes – there’s still a way out. New research has discovered that not only can you rewire your sleeping habits, you’ll also score a laundry list of

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therapeutic mental and physical benefits to boot. The study, which appeared in the journal Sleep Medicine, tasked participants with waking up 2-3 hours earlier than usual, tucking into breakfast as soon as possible, and then hitting the hay early rather than spending hours sitting playing video games (okay, we made up that last part). The result: participants reported feeling less stressed and depressed, showed improvement in reaction time and grip strength during the morning, and were able to shift their most productive hours from late evening to early afternoon. That’s a win on three fronts. Now it’s your turn to score those same benefits.

EASEL UP ON YOUR STRESS

Hard work needs artwork. At least, that’s the consensus among researchers at the University of Westminster.

The study sent participants to spend up to 35 minutes in an art gallery where they could browse and stroke their chins pointedly at their own leisure.

Afterwards, participants across the board reported feeling less stressed and anxious. These feelings were later verified by cortisol (stress hormone) test results. Your move: hit up a local art gallery after work (hello, First Thursdays!); or better yet, find a few colourful pieces to decorate your walls, and transform your home into a stress-busting zone.

5

TRACK YOUR PRODUCTIVITY Fitness trackers help you get an accurate reading on your run times, heart rate, and even your sleeping patterns. Now, researchers claim these hightech watches can be used to measure your performance at work. A study spearheaded by a team at Dartmouth University tested their homegrown technology on 750 workers in the US. This set-up works by analysing data – such as stress levels, location, heart rate, phone usage, and more – collected by a smartphone app with a connected fitness tracker.

Over a oneyear period, researchers say, the system was able to assess workplace performance with 80% accuracy.

While we’re not fans of the Orwellian implications of this software, you can at least leverage the findings of this one-year study to your own benefit: turns out, the top-performing employees in this test used their phones less, slept longer, and were more physically active than their underperforming peers.

WORDS: KIERAN LEGG, IMAGES: GETTY IMAGES

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HEALTH How Smart Are Smart Drugs?

PHOTOGRAPHS: GETTY/GALLO

Nootropics: The Sceptic’s Guide to Smart Drugs CRAFTY COMPANIES ARE BUILDING SUPPLEMENT “STACKS” THAT CLAIM TO BOOST MEMORY, FOCUS, AND LEARNING. BUT BEFORE POPPING THESE PILLS OR SWILLING THOSE POTIONS, BE SURE TO WEIGH THE VERY REAL RISKS. / BY LINDSAY BEYERSTEIN

It’s a frosty Monday evening in New York City. In the back of a dingy café, a group huddles around a small black box – the US$160 (R2 200) ApeX Type A brain stimulator, with its retro-looking meter and dial and two electrodes. It’s supposed to bolster learning by delivering a mild electric current to the brain. The guy who’s been experimenting with it for a week notes that the only thing he’s noticed is a metallic taste in his mouth. “I hope I don’t fry my brain,” he half-jokes.

But there’s a surprising lack of scepticism in the room. That’s because this is a weekly meet-up of amateur biohackers. Positivity is one of their ground rules. Members share experiences with ketogenic diets, biofeedback apps, sensory-deprivation tanks, and, lately, a class of smart drugs known as “nootropics”.

Their primary obsession is brain enhancement.

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HEALTH

The US nootropics industry was valued at more than $1.3 billion (R18 billion) in 2015, and is projected to reach $6 billion (more than R80 billion) by 2024. This growth is due in part to slick marketing from biohacking “experts” such as Dave Asprey (founder of Bulletproof) and Dr Josiah Zayner (CEO of the Odin), who’ve built big social-media and podcast followings as well as customer bases. At the grassroots level, there are meet-ups across the country like the one in NYC, plus a vibrant online community. Forums including reddit.com/r/Nootropics/ have more than 140 000 subscribers discussing products with names like Orange Brainwash and GodMode.

Nootropics are blends of ingredients touted as a low-risk way to enhance learning, memory, motivation, and even serenity. These ingredients range from herbs such as water hyssop (Bacopa monnieri) and arctic root to chemicals such as vinpocetine. And many people swear by them. Entrepreneur Neal Thakkar, for example, claims nootropics improved his life so profoundly that he can’t imagine living without them. His first breakthrough came about five years ago, when he tried a piracetam/choline combination, or “stack”, and was amazed by his increased verbal fluency. (Piracetam is a cognitiveenhancement drug permitted for sale in the U S as a dietary supplement; choline is a natural substance.)

“I was in love with a girl. When I took the

“The reality is that some of these things could potentially be lethal, mainly because we don’t know exactly what’s in them,” says Dr. Kraus. piracetam and choline, the anxiety went away and I said the right things at the right time to her,” he recalls. The relationship didn’t last, but Thakkar’s love of nootropics burns on.

Here’s the thing, though: The popularity of nootropics has bloomed with almost no quality clinical research to prove that the pills and potions (or black boxes) work. And the research that is emerging doesn’t look good.

“Most people assume that because it’s a supplement, it can’t be bad for you because it’s natural,” says psychiatrist Dr Louis Kraus. In 2016, he chaired a committee that investigated nootropics for the American Medical Association. After reviewing the science, the committee found little to no evidence to support the efficacy or safety of nootropics.

“The reality is that some of these things could potentially be lethal, mainly because we don’t know exactly what’s in them,” says Kraus. The American Association of Poison Control Centres says that poisonings linked to such common nootropics ingredients as phenibut, piracetam, vinpocetine, and L-theanine rose each year between 2012 and

2017 (from 50 to 356) and led to four deaths.

Actually, there’s nothing new about nootropics. “Anything sold as a supplement has been around for a very long time,” says Dr Pieter Cohen, an associate professor of medicine at Harvard Medical School. “If there were a new drug invented, it would need vetting by the FDA and could not be sold as a supplement.”

Before spending money on nootropics, which can cost over R1 000 a bottle, familiarise yourself with the ingredients, understand how science – not influencers – says they’ll affect your body, and weigh up the risks.

The Nootropics Effect So if these smart drugs lack scientific cred, why are people like Thakkar saying they work? Because many nootropics contain caffeine. Take a stimulant and your pulse accelerates, your blood pressure rises, and you feel energised. But stimulants don’t make you smarter; they make you quicker, says neuroscientist Dr Kimberly Urban. “They make you better able to use the cognitive ability you have.”

There’s another factor at work, says Cohen. “The placebo effect is powerful. If you think a pill will improve your thinking, you’ll feel as if you’re thinking better.”

In a 2016 study, researchers at George Mason University found that students who were drawn in by a flyer touting the IQboosting power of cognitive training saw improvements equivalent to a five-to-tenpoint boost in their IQ after an hour of such instruction. A control group that received

5 WAYS TO BOOST BRAINPOWER NATURALLY

Focus better with meditation!

A 2018 study from the University of Miami found that of the people who attended a three-monthlong meditation retreat, those who continued the practice regularly and intensively did not show age-related decline in sustained attention seven years later.

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Get more done with chocolate!

The active ingredient in dark chocolate, cocoa flavanols, may immediately improve visual information processing and working memory performance.

Have a square or two, and stick with natural cocoa: “Dutch processing” reduces flavanol content.

Augment your memory with games!

A 30-minute braintraining session based on the “n-back test”, requiring participants to recall squares and letters they’d seen previously, improved their working memory (compared with those who didn’t train). Try it yourself at cognitivefun.net/test/4.

Cultivate your creativity with tea!

In a new study, people who drank a cup of hot black tea were better at spatial creativity and language innovation than those who drank hot water.

One explanation: people believe that tea drinkers are smart and innovative, so they act the part when served a cup.

Hike your happiness with exercise!

As little as ten minutes of exercise per week may elevate mood. More research is needed to determine which forms of exercise produce the most pronounced effects, but preliminary findings show that aerobic and stretching/ balancing activities (yoga, tai chi) have benefits.

SEBASTIAN KAULITZKI/SCIENCE PHOTO LIBRARY/GETTY IMAGES (BRAIN)

Who needs nootropics?

Breakthroughs

TOP MENTAL-WELLNESS APPS

a boring flyer saw no benefits. Similarly, research led by psychologist Karen Cropsey found subjects who were told they were taking the brain-boosting drug Adderall did better on tests whether or not they actually took the drug.

The biohacking movement is trying to overcome its “N=1” problem (in which a sample size includes only the person doing the experimenting) by sharing experiences online or via meet-ups. But a biohacking group, like any community organised around a common interest, can easily become an echo chamber. Dr James Alcock, a professor of social psychology and author of the book Belief: What It Means to Believe and Why Our Convictions Are So Compelling, says biohackers may unwittingly be painting one another an unreasonably rosy picture of how well nootropics work – even when they don’t.

Unregulated dangers The Neurohacker Collective is a group of scientists, academics and creatives who – among other things – sell nootropics. One of its premier products is Qualia Original Stack (OS), which has 41 ingredients.

The large print says it improves focus, mood, and energy within 30 minutes and “supports long-term brain health”. A 22-dose supply costs R1 800. Such stacks operate on the idea that synergies between ingredients yield additional benefits.

Except that the reverse could just as easily be true, says Urban. Even if the individual ingredients have been tested for safety and effectiveness, it’s rare that the mixture has been scientifically evaluated to see if the parts interact harmfully or cancel one another out.

Qualia claims that its product stems from a new approach to science based on “principled meta-analysis and synthesis of existing research” to optimise “memory, focus, the speed of information processing, and pattern analysis”. The bottom line, however, is in its online medical disclaimer, which says: “These statements have not been evaluated by the Food and Drug Administration ... No claims are made about the safety of this product, nor are any medical or psychological benefits claimed.”

Dr Daniel Stickler ,the medical director of the Neurohacker Collective, says that fullscale clinical trials are prohibitively expensive for most nootropics companies, adding that

Calm

Moodnotes

Headspace

Top 3 mental-health apps, based on popularity and user voting – Analysis by Yellowbrick, a psychiatric treatment centre

PERCENT HIGHER LEVEL OF JOB SATISFACTION AMONG NORTH AMERICAN WORKERS WHO REPORT TAKING A DAILY LUNCH BREAK (COMPARED WITH THOSE WHO DON’T)

Address Your Stress To avoid dementia later, control stress now. That’s the takeaway from a four-study review of nearly 30 000 people. Researchers found a link between those experiencing midlife anxiety and those who developed dementia within ten years. Anxiety may hasten the ageing of brain cells, raising vulnerability to cognitive decline.

To Be Happy, Forget About Being Happy New research from Rutgers and the University of Toronto Scarborough says the pursuit of happiness can actually make you unhappy. Four experiments found a correlation between the goal of pursuing happiness and feeling time-crunched, which can undermine wellbeing. The key to this dilemma, researchers suggest, is shifting focus from chasing what you think will make you happy to appreciating what is already giving you joy. Try keeping a notebook where you write down good stuff about your life and see if your mood lifts.

there’s no incentive for these companies to a good-quality trial can cost several hundred conduct trials to determine if their products thousand dollars. After informally testing actually do anything, so few of them do. In various formulas of Qualia OS on themselves fact, he says he isn’t aware of any studies and friends, Collective founders did an on nootropics that meet the research gold unblinded pilot study with nine volunteers, standard: double-blind, placebo-controlled, that Stickler says showed significant benefits comparing meaningful numbers of healthy in cognitive function and stress response adults (not laboratory mice or rats) in terms of in eight of the subjects. Still, he admits this relevant measures of cognitive enhancement. isn’t airtight scientific proof that the product Of course, the FDA has the power to pull works. He says the Collective is hoping to adulterated or dangerous supplements from do a placebo-controlled study, but in the the US market (and many other countries, meantime, he’s confident the stack works including SA, follow their lead). In 2013, because of the results he’s seen in patients. for instance, it recalled the stimulant When asked if there’s a discrepancy 1,3-Dimethylamylamine, a.k.a. DMAA. But between Qualia’s claims and that disclaimer, that may not mean the product is dead and Stickler points out that products such as gone. Cohen and his colleagues were able to OS aren’t promising to treat or cure any purchase supplements containing banned diseases. That’s the line these companies ingredients six months after can’t cross. They can claim their recall. their product makes you Not surprisingly, the smarter or more focused SAVE THIS NUMBER experts are unanimous in without data from clinical saying that there’s no magic trials, but they can’t claim The Poisons Information Helpline could save your life in a poisoning emergency. pill you can swallow that their pill treats traumatic It’s a 24-hour service that helps with poisonings caused by unidentified will boost your brainpower. brain injury, ADHD, or toxins and provides advice on managing poisoning by identified substances.

It’s not available now, and it Alzheimer’s. probably never will be.

According to Cohen,

086 155 5777

MH.CO.ZA/ August 2019

THE

ADVENTURIST ONE IMPOSSIBLE CHALLENGE. ONE INCREDIBLE GUY. GO.

The Cold Embrace AWASH WITH PHYSICAL AND MENTAL HEALTH BENEFITS, COLD-WATER SWIMMING IS MAKING BIG WAVES IN THE WELLNESS INDUSTRY. VETERANS ACCLIMATISE THEMSELVES TO NEAR-FREEZING TEMPERATURES OVER YEARS. WE SPOKE TO RYAN STRAMROOD, WHO – AMONG VARIOUS OTHER FROSTY CHALLENGES – HAS SWUM FROM ROBBEN ISLAND TO BLOUBERG 100 TIMES.

86 MH.CO.ZA/ August 2019

WORDS: JAZZ KUSCHKE PHOTOGRAPHS: CALEB BJERGFELT

Ryan Stramrood has swum all of his epic swims in just a pair of tight swimming skins, a cap, and goggles.

Immersing yourself in water just the right side of ice triggers involuntary physiological and psychological reactions.

When you submerge yourself to neck level, it triggers the body’s cold shock response, instantly causing you to hyperventilate.

Which, combined with the physical sensation of being in an unquestionably hostile environment, can result in genuine terror. Your breath escapes you, try as you might to find it.

Your skin scalds in the burning cold, and your limbs become distant friends who can’t quite hear what you’re saying to them.

“Most people who drown in cold water do so because of panic,” says Jeremy Laming, an international cold-water swimming mentor. “It takes a while to go hypothermic – 30 minutes, give or take. But if you panic, and breathe in water when you first go in…”

Chills And Thrills

“Panic comes into it for sure. Swimming in cold water is not only exhilarating – it can also be extremely challenging,” agrees cold-water swimmer Ryan Stramrood.

Stramrood has not only crossed from

Robben Island to the African mainland 100 times (so far), but has also swum solo across the notorious English Channel; swum the first official “Ice Mile” in -1°C water in Antarctica, with a team of South Africans; completed the world’s first swim around Cape Horn, the southernmost tip of South America; and – again, with some extreme friends – was the first South African male to swim from Europe to Africa across the Straits of Gibraltar.

Impressive feats under any conditions; but even more so when you consider that coldwater zealots like Stramrood don’t do wetsuits – he swam all of his epic swims in just a pair of tight swimming skins, a cap, and goggles.

“It’s the challenge that I like the most,” Stramrood says. “Once you realise that the pain and panic will go away, you can start to focus the whirlwind of conflicting sensations going on in both your body and your mind.

And once you find peace with those, it’s easy to focus on the beauty,” he says.

Of course, Stramrood didn’t just wake up one day and decide to be an ice-water swimmer.

“It’s been a wonderful journey for me,” he says.

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“I live my life looking at my world and my ‘impossibles’ very differently – thanks to the many ‘impossibles’ I’ve simply gone out and done!”

– Ryan Stramrood

“I started swimming (in a pool) quite late in life, purely with the goal of getting fit. But soon I was set the challenge of trying to swim from Robben Island to Blouberg… and you know, that Cape Atlantic Ocean water is cold!”

As Stramrood trained for this challenge, he was amazed at how difficult it was to extend his time in icy water conditions. “It was interesting to experience the powerful defence mechanisms our bodies and minds have, to try to get us out,” he says. “The colder the water, the more profound the impact on body and mind – so I’ve used the cold water to learn about my mind, and my ability to override certain default defences designed to hold us back; and to achieve feats I honestly did not believe were possible.”

The Science Of Chilling

This is why cold-water swimmers don’t wear wetsuits. “The challenge of many open-water swims (Robben Island, the English Channel, and many others) is not the swim’s distance; but rather, performing in the cold,” Stramrood explains. “The distance is difficult, sure – but getting physically fit for this part of the challenge is formulaic. The impact that the cold water has is massive, and the conditioning and strength required are hugely mental.”

According to Stramrood, there’s no formula 88 MH.CO.ZA/ August 2019

for this. It stems from millions of years of human evolution, and is tough to overcome.

“Wearing a wetsuit eliminates the element of cold, and therefore makes the swim much easier. Swimming – for example, the seven kilometres from Robben Island to Blouberg – in a wetsuit can’t be fairly compared to a skins swim. But that remains a personal choice,” he says.

Okay, so you’re not about to tackle a Robben Island to Blouberg crossing; but immersing yourself in cold water can have various benefits for any average guy.

“The fantastic thing about cold-water swimming is that it doesn’t matter how good you are at swimming. It’s the perfect leveller – everybody shakes,” says Laming.

The ‘shakes’ we’ll get to later; for now, let’s venture into the laboratory.

Laming, as a coach, is not alone in his sentiments. Everyone in a white coat seems solid on the fact that cold water has significant benefits for your physical health. Taking you out of your temperature-controlled home/office/car can (deep breath) boost your immune system, supercharge your metabolism, enhance your pain tolerance, improve your recovery speed, and up your testosterone levels.

It’s the boost to your mental health,

however, that’s made waves in the press. A 2018 study in the British Medical Journal found that regular cold-water immersion can fight depression, through a process called habituation.

Put simply, regularly subjecting yourself to this particular stress can blind your reactions to other stressors. There are increasingly loud calls for open- and cold-water swimming to be prescribed by GPs to patients experiencing lower-level anxiety and stress.

When Cold Is A Drag

While everybody might shake, the cold obviously has profound implications for the individual’s ability to swim. This is according to renowned sports scientist Dr. Jonathan Dugas, PhD, who has written extensively on the subject.

“For all those who watched in despair as the character played by Leonardo DiCaprio wasn’t able to swim to safety in the movie Titanic, you now have a physiological explanation – he simply couldn’t swim, because his skin and muscles were too cold to contract normally.” (Though far be it from us to suggest that Hollywood portrayed that scene accurately!)

“The principle remains, however – a good swimmer in warm water will be an average

THE ADVENTURIST

WHAT HAPPENS WHEN YOU TAKE THE PLUNGE

This is very, very dangerous; and it’s what we train very hard for, both to understand it and to tolerate it during extreme challenges.”

“Let’s assume the water’s around 12, 13, 14 degrees Celsius, and you’re doing a recreational swim, not some big challenge,” says Ryan. “Firstly, walk in – don’t dive in, unless you’re very familiar with the cold and how your body is going to react. But be prepared for these reactions…”

I’m-Alive Euphoria “So now you walk out of the water, and you feel absolutely wonderful – if you’re a novice, you might feel that you don’t even need a towel to dry off with. That’s because usually the air is warmer than the water, and everything’s nice and warm. But then the after-drop starts to happen.”

Ryan Stramrood talks us through the freeze, gasp by gasp.

SIGN UP FOR THE SWIM TEAM

Open-water swimming isn’t huge in SA yet, but it’s growing fast. Get in the water.

THE FREEDOM SERIES freedomswimseries. co.za Started and owned

by Ram Barkai, this organisation holds an event in the Western Cape every public holiday.

MIDMAR MILE midmarmile.co.za The iconic KZN race is a good challenge

to train for, if you’re not ready for the cold embrace of ice water – but it does get crowded!

FREEDOM DAY SWIM freedomswimseries. co.za The pinnacle of the Open-Water Swim series is a race from Robben Island to Blouberg – seven kays across the chilly Atlantic.

swimmer in the cold. And a weak swimmer in the warm... well, that’s a recipe for trouble,” says Dugas.

Not a good swimmer? Here’s some good news for you. “Humans are adaptable organisms; and just like we make adaptations to things like marathon training, we also make adaptations to stressors such as cold-water immersion,” Dugas says. “The data show that exposures to cold water as short as three minutes in a 10°C shower will attenuate the cold-shock response by as much as 20 to 30%.”

You say you’re a decent swimmer, and keen to test your temperature tolerance? “Find others who do the same, and join them,” says

Stramrood. “It’s as simple as that. If you’re in Cape Town and have access to our wonderful icy oceans, join one of our groups who have regular dips in the water – and start to understand your body and mind.”

But don’t just dive right in. “Walking in is the safest way to enter cold water.

Diving in is risky, especially for beginners.

So stride, but don’t stop,” advises Laming.

“Splash your body, then get your chest under. Aim for five minutes.”

Both experts warn about the “after-drop” – the shaking effects you suffer once you’re out. Once your body registers that it’s warm again, you start shaking uncontrollably. Your circulatory system sends blood back to your whole body, but your hands and feet speedchill that blood and send it back, bringing your core temperature crashing down.

According to Stramrood, you must get into dry clothes as quickly as possible – base layer, sweater, tracksuit bottoms, thick socks, shoes, jacket, hat and gloves.

The science will tell you that vasoconstriction is your body’s selfprotection system, hoarding warm blood in your core to keep vital organs toasty when extreme cold threatens. It does this to the detriment of your extremities, meaning fine motor tasks require total concentration. But in return for that unrivalled thrill you feel as you exit the freezing water… who needs to be able to button a shirt, anyway?

Pain “There’s always going to be a lot of discomfort and pain at this sort of temperature, especially when you put your face in the water. You’ll feel that ‘ice cream’ headache, and every part of your body will ache.”

The Urge To Get The Hell Outta Dodge “Usually, the inclination here is to spend a few very short minutes and then run out.

However, if you persevere, and stick it out for the 5 to 10 minutes that the pain’s going to last, then it all becomes really beautiful; and you’ll have a significant margin out in that water where it’s pleasant, and you’ll wonder why you ever wanted to get out.”

Survival Mode “If your swim is a long(er) one, however, eventually the cold is going to creep into your core. Round about now, your body will start to contract; it’s going to start doing another defence job on you, and trying to get you out.

“This is generally a good time to actually get out, because your core temperature is starting to drop.

The Shivers “All the blood that left your extremities – arms, legs, biceps, fingers and toes – to sit in your central core (to protect those vital organs), starts to release, and to flow back to your (now very cold) extremities.

It circulates through them, and then back into your core.

“So that warm blood is cooled, and then starts to reduce the temperature of your core (that’s what’s known as the ‘afterdrop’). And that’s when the shivering kicks in.”

Warmth And Stoke (Yes, Really) “Shivering is good, even though it feels horrible. It means you’re starting to warm up. It will last for a while and be terrible, but then you turn the corner; and all of a sudden that shivering subsides, and you feel a bit of warmth and relaxation come over your body, and the endorphins kick in – and it’s fantastic.

“Get into the sun (or a warm room), and get yourself into dry clothes as soon as possible. Any little bit of moisture left on the skin is just going to prolong the afterdrop.”

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BO

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THE

ISSUE

Champions come in all shapes and sizes. Whether running faster, throwing further, or handstandwalking for longer than the rest of the world, these seven athletes optimise their physiques to stay at the very top. Learn from their example Words by JAMIE MILLAR, DAN MASOLIVER & MEGAN FLEMMIT Photography by HAMISH BROWN & BYRON KEULEMANS

ROCCO VAN ROOYEN OLYMPIC JAVELIN THROWER, CHALLENGE SEEKER AGED 26 |190CM | 100KG

Despite incurring three injuries in the space of four years, Rocco van Rooyen is in the prime of his career. Earlier this year, the Olympic javelin thrower took gold at SA Champs.

His win came shortly after he was booted off the South African Survivor reality show. Living on the island had been detrimental to his mental and physical fitness; in the four weeks between the show and the championship, he had to claw his way back to peak fitness.

Even so, on the day of the competition the athlete took things easy before the start. “I wasn’t sure how my elbow was going to react, so I kept the surprise for my first throw,” he admits.

But Rocco is an optimist at heart. He’s always loved a challenge: it’s one of the reasons he took up the javelin in the first place.

At school, he tried all the competitive sports, including rugby and athletics. He stuck with the javelin, because it was the one he seemed to have a natural talent for. Soon, it became his life. In 2011, he placed first at the African Junior Championships.

“I’ve been around the block a bit, but this year’s win was extra-special. I’ve been through hectic operations, and they all cost me a lot of time. So to win after being on Survivor was a special thing for me.”

Over the years, injuries to his elbow have forced him to find alternative ways to train.

“For the most part, I only do about 50% of what I need to do. This includes explosive gym work, or sprints, or any kind of exercise that doesn’t put too much strain on my joints.”

When he’s at the gym, Rocco prefers performing full-body exercises. During the course of the week he moves between the different machines at the gym. “The more fullbody exercises I do, the more my brain and body learn how to work together. This way, when I do something technical like throwing a javelin, my body knows how to adapt quickly.”

Beyond improving his javelin-throwing ability, the athlete sees fitness as a way to improve his quality of life. He understands that when his physical health is in order, his ability to take on whatever life throws at him is better.

“When my body’s in a good space, I feel stronger and more motivated in life. Fitness is just an awesome way for me to have better quality of life.”

When asked what he’s most proud of, the athlete pauses, before eventually answering: “My resilience. Through all the injuries and the financial difficulties I’ve faced growing up, I’ve never given up. And at this stage in my life, I can say that I have no regrets. Because I've taken every opportunity that's come my way."

92 MH.CO.ZA/ August 2019

ROCCO DOES FULL-BODY EXERCISES TO KEEP HIS BODY IN PEAK SHAPE.

You certainly haven’t been slouching on your upper body. Why is that?

You need to keep it even. You can’t just have massive legs and a tiny upper body, as you’d always get injured. Also, I went through a period when I felt like I needed to get a bit stronger, to be able to do what I want to do on the pitch – to hold people off, be more explosive when I’m running.

What are you trying to improve now?

I’m trying to strengthen my legs. I’ve started to shoot a lot more, and you have to mix technique with strength to do that.

Some players – like the Man City goalkeeper, Ederson – are just blessed with the ability to smack a ball the whole length of the pitch without a real run-up. I’d have to run far before I could smash it like that! Cristiano Ronaldo will score and just point at his massive thigh.

That’s something I’m working on.

Is it disruptive when a new manager comes in with new training methods?

Yeah, because all the coaching teams do things in different ways. But the pitch isn't the only place you can improve. I’ve made a gym in my garage, so if I want to do extra weights, I just go there. In football, people change all the time, so you need to keep on top of things yourself.

Is that psychologically difficult?

Yeah, but that’s the thing with football: you have to be mentally strong. Football is 90% mentality and 10% physicality. When you’re on the pitch, you’re doing what you love; but it’s totally different when you have 30 000 people watching, screaming, and you’ve got to perform at that exact moment.

You have to calm yourself down. It’s hard,

but you live and you learn.

When a new Fifa game comes out, do you look at the stats they’ve given you?

Yeah, 100%. I’ll see my stats and think, “Come on!” Right now, I’m 82 or something. The stuff I do throughout the season – dribbles, speed, this and that – and then I’m 82? No way, man, I’m not having that! If I was at a “bigger” team than Crystal Palace, my stats would be way better than this. But I’ll accept it.

WILFRIED ZAHA FOOTBALLER, PALACE HERO AGED 26 | 180CM | 66KG

ZAHA BUILT A GYM AT HOME TO KEEP HIS TRAINING ON TARGET.

MARK CAVENDISH SPRINT CYCLIST, GYM NEWBIE AGED 34 | 175CM | 70KG

What shape does your training take?

I’m an endurance sprinter, so the majority of my training is endurance-based, riding my bike. The more you ride, the better you get. You know how Mo Farah has a good finish? That’s like me, but in road cycling it’s called sprinting.

It’s not far off a normal office job: five to seven hours a day, so up to 35 hours a week.

You recently introduced gym sessions to your routine. Why was that?

I’ve had the Epstein-Barr virus (EBV) for a couple of years. It was mismanaged and I had to stop cycling, because getting my heart rate up aggravated it. But I could go to the gym . The only issue was I’d do a set, and then have to just sit. One-hour sessions turned into four hours.

How did the strength work help?

When I got back on the bike, I noticed a difference straight away. I felt more solid. I could feel the transition of the power from the muscle to the pedal. I’ve really seen a benefit in my power output. It’s not just about lower body: I need to be solid above my waist, to sprint and handle my bike, but be careful it’s not too much bulk.

Is the focus on weight problematic?

In cycling there's a lot of illness, and I’ve had eating disorders. Last year, I had the EBV and our bikes were substandard, so everything seemed to be against me. It seemed as though the only thing I could actually control was my eating. I became ridiculously skinny; and that has another detrimental effect, on your power output.

A lot is made of marginal gains. How much is down to your body, and how much your equipment?

It’s predominantly body. There’s no point getting the 1% gains everywhere else if you’re unfit. As Eddy Merckx said: “Don’t buy upgrades. Ride up grades.”

STRENGTH TRAINING GIVES CAVENDISH A LEG-UP ON THE REST OF THE PELOTON.

SIVIWE USES FITNESS AS A WAY TO CHALLENGE HIMSELF.

Siviwe Soyizwapi is lightning-fast on the rugby field. Blink, and you’ll miss him.

The Blitzbokke captain started playing the sport when he was nine years old. Back then, it was just an extramural activity; now, the speedster lives for the challenge the game brings with it.

“I’ve grown passionate about the game.

My love for it has grown considerably since I was doing it as an extramural activity and competing in high school, to now, where I'm doing it as a career,” he explains.

While there’s more pressure for him to perform well now, he takes every game in his stride. “I just take it as another game that I’m playing in my backyard. If you place the other players on a pedestal, it disrupts your focus.

Instead, I remind myself of all the preparation I’ve done; and the rest takes care of itself.”

Part of that preparation is staying in shape.

Being fit is an essential requirement for playing at the professional level Siviwe’s at. But more than that: fitness is a way he continues to challenge himself.

“For me, fitness is making a decision to commit to working hard, making sure that I’m in the best shape I can be; and fitness means testing my limits and pushing the boundaries.”

During the season, Siviwe puts his body through a lot. The team has intense training sessions on four days during the week. These include gym sessions, fitness tests and field sessions, where each player focuses on what’s required of him on the field.

“Luckily my body reacts well to the strain I put it under. I’m not injury prone, but when I do feel some stiffness in the muscles, I work on recovery.”

Recovery takes the form of soft-tissue treatments from the physio two or three times a week, coupled with massages that focus on his quads, hamstrings and calves. On Sundays he likes to go to the sauna, to do a flush-out session. “I’ll go and cycle, sweat, stretch… get into the sauna, and sweat some more.”

Siviwe was ecstatic when he was called to take the helm as captain of the Blitzbokke.

“Just being on the team is an honour, and being made captain is even more amazing.”

The speedster is surrounded by a supportive group of guys who have made it easy for him to take on the leadership role. “It really helps that the players understand their roles, what they have to do to be ready for a game, and what they need to do on the field.”

The Blitzbokke captain has come a long way since his days on the school field. Back then, he doubted his ability to turn rugby into a career.

Unlike other players, he didn’t represent a provincial side at school level. In fact, he only made his school’s first team when he was in matric.

“Things looked like they weren’t going to work out for me,” he says. “But then, suddenly, things changed; and I was called to represent the country on the sevens team in 2016.

“I grew up always having self-doubt, not backing myself to be as good as the rest. I’ve come so far since I started believing in myself.

Seeing how far having confidence has taken me, and how far I’ve come, makes me proud.”

SIVIWE SOYIZWAPI SEVENS RUGBY PLAYER, SPEEDSTER AGED 26 | 173CM | 85KG MH.CO.ZA/ August 2019 97

OVERCOMING HIS CONDITION IS THE DRIVING FORCE IN HAMILTON’S TRAINING.

“I was pretty much born at a racetrack,” says Nicolas Hamilton, remembering a childhood spent watching his elder brother, future fivetime Formula One world champion Lewis, hone his talent on the kart circuit. “I wanted to race karts, but I didn’t think I could, physically.”

Born two months premature and diagnosed with a form of cerebral palsy known as spastic diplegia, doctors warned he might never walk or talk. His current career – pro driver in the British Touring Car Championship - was beyond a pipe dream. “I was wheelchair-bound between ages 12 and 18. Being told you’d never walk, you’d be confined to a wheelchair, have nothing in your life, with people staring at you, bullying you – all that strengthens you mentally,” he says, perched on the sofa (to which he walked, a few moments earlier – no wheelchair in sight).

After a stint as the top-ranked simulated racing driver (i.e. racing gamer) in the UK, Hamilton set his mind on realising his dream: to race real cars on a real track, in a real competition. That meant ditching the wheelchair and hitting the gym. “I need to push 90kg of pressure every time I hit the brakes, but I could only push 20kg on a leg press – with both legs. Once I started going to gym, I realised it wasn’t just benefiting my sport, but my day-to-day life too.” (In case you’re wondering: these days, he presses 130kg on each leg.)

His condition affects his balance and range of movement, as well as leaving him vulnerable to injury. “I pop ribs and stuff every day of my life,” he says matter-of-factly. “I’m used to the pain.

Seated rows really affect my ribs – even sneezing can pop one out – so I have to be careful. I don’t do weights much. I do a lot of TRX, plus battle ropes help my balance massively. I get my cardio from swimming, because it doesn’t affect my legs.”

If you’ve ever doubted the effect sport and exercise can have on someone’s well-being, look to Hamilton. “Training has helped me overcome my condition. The more I train, the stronger I become, the more balance I have, the longer I can walk, the more normal I feel,” he says. “I’m proud of my condition now. It’s what makes me me. If I didn’t have it, then I wouldn’t be who I am.”

NICOLAS HAMILTON RACING DRIVER, LIMIT DEFIER AGED 27 | 164CM | 64KG 98 MH.CO.ZA/ August 2019

MO FARAH RUNNING LEGEND, MEDAL HOARDER AGED 36 | 175CM | 58KG

How many kays do you rack up a week?

Since switching to marathons, I’m doing much longer reps and more long runs; but the mileage depends on the time of year. Normally, the hardest time is January, February, March, because that tends to be when I need to get ready for the marathon I’ve targeted. On average, I run about 30km a day, some days slightly more. It works out at about 195km per week. I go through a pair of new shoes every three weeks.

Do you supplement your training runs with gym work?

I go to the gym a few times per week, with front squats, dumbbell work, Romanian deadlifts – a normal weights session, but nothing too heavy. When you get tired towards the end of a race, strength helps you maintain form and run straight.

Do you have to maintain a balance between strength and weight?

As a distance runner, you don’t need to bulk up: the more weight you have, the more weight you’re carrying to the line. Medals come down to a second, and it’s all about having that extra 1%.

What was your motivation for making the move to marathon running?

I’ve had an amazing career. I’m getting on a bit, and I didn’t even dream of becoming Olympic champion – let alone twice, then four times. When you’ve achieved everything, you’re not as hungry. I wanted something to wake me up, to get nervous about. As distance athletes get older, many switch to the marathon. I wanted to test myself and see if I could do it.

What do you love about distance running ?

What you put in is what you get out. You won’t get bailed out by your teammates: all your mistakes show. How hard you train is how you perform in competition. That drives me to keep training harder, to put in the kays.

And knowing, at the end, there’s the possibility of that moment when the floodlights are on, you cross the line first, you hear the national anthem – that bit keeps bringing me back.

FOR FARAH, IT’S A BIG BUT SATISFYING LEAP FROM THE TRACK TO MARATHONS.

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MAT FRASER CROSSFIT GAMES CHAMPION, FITTEST MAN ON EARTH AGED 29 | 170CM | 86KG MAT FRASER IS A TECHNICALLY PERFECT OLYMPIC WEIGHTLIFTER. HE CAN RUN FIVE-MINUTE MILES, WALK A FOOTBALL PITCH ON HIS HANDS, AND EXCELS AT ANY COMBINATION OF EXERCISES YOU COULD FATHOM. BUT IT’S NOT THE PHYSICAL FEATS THAT MAKE HIM THE MOST COMPLETE ATHLETE ON THE PLANET. IT ’S HIS MINDSET – ONE THAT ’S PRIMED TO TURN EVERY WEAKNESS INTO A STRENGTH.

FRASER IS RAISING THE BAR IN THE SPORT OF FITNESS.

100 MH.CO.ZA/ August 2019

Mat Fraser is the fittest man on Earth.

Granted, that’s a bold claim, and hard to substantiate. It’s dependent on how one defines fitness, and by which values that definition is quantified. But he is.

Fraser can claim the title of Fittest Man on Earth™, having won the men’s CrossFit Games for the past three years in a row. The event began in 2007, according to the website, “to fill a void. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness.” Sure, you might be able to swim 3.8km, cycle 180km, then run a marathon, or blast past the defence to score try after try. But how many muscle-ups can you do?

Broadcast on US network CBS Sport and beamed around the world on Facebook, the Games are the Super Bowl of CrossFit, “the sport of fitness” that comprises elements of strength, conditioning, Olympic weightlifting and gymnastics. One of this century’s defining

fitness trends, CrossFit engineered a shift from static gym equipment to utilitarian rigs, ropes and sleds. It prescribes “varied, high-intensity, functional movements” – particularly “moving large loads, long distances, quickly”. It was founded in 2000 by Greg Glassman, who as a teenage gymnast discovered that lifting weights and cycling made him a better allround athlete than his single-discipline peers.

It has since spread across the globe, thanks to its cultish sense of community – and the fact that it is undeniably effective. Perhaps the key ingredient of its secret sauce, however, is its measurability: anybody from the fit to the infirm can complete the Workout of the Day in one of the 15 000-plus “boxes” (CrossFit for gym) worldwide, and see how they compare.

“I have no perception of what it would be like to play basketball against LeBron James,” says Fraser. “The thought of someone that big who can move the way he

does, it’s unfathomable. I watch him and appreciate him; but if I faced him, I’d have a whole new appreciation. I’m sure 99% of people who watch someone do a snatch are, like, ‘Okay, whatever.’ Go grab a barbell and try to do one. Now you can compare.”

The climax of the CrossFit season, the Games are a series of demanding events unknown to the athletes until moments before they hear, “Three, two, one, go!” For example, the male qualifiers (there are also women’s, masters’, teenagers’ and team categories) might have to cycle 10 laps of a 1 200m track, perform 30 muscle-ups, row a marathon (42.2km) or squat, shoulder press and deadlift a one-rep max. In fact, they did all of that on day one of the 2018 Games, which then went on for another four days. (Although the second was a rest day…)

Each event awards first place 100 points, second place 99, and so on. To win the Games with a record 1 162 points out of a possible 1 400 and claim the $300 000 (R4.3 million) prize money, as Fraser did in 2018, you have to be good at a lot of different things. Fraser finished fourth or better in 10 of the 14 events, and first in two: the Fibonacci – five, eight, then 13 reps each of handstand pushups and deadlifts with two 92kg kettlebells, followed by 27m of lunges, holding 24kg kettlebells overhead – and the Aeneas – five pegboard climbs, 40 thrusters (a squat and overhead press with 38kg) and three 10m walks carrying a yoke (a kind of squat rackcum-sled), loaded with 193kg, 256kg, then 302kg. In both cases, he’d already completed two gruelling events earlier the same day.

Fraser’s record victory margin of 220 points broke his own record of 216 points, set in 2017 (after tearing the lateral collateral ligament in his knee at the end of the first day), which broke the record of 197 he'd set in 2016.

In other words, he’s getting better at being better than everybody else. CNN contrasted Fraser’s unrivalled position in CrossFit to other disciplines in which rivals spur each other on to greatness: Ronaldo vs Messi, Federer vs Nadal, Ali vs Frazier. In CrossFit, it’s Fraser vs Fraser.

“We don’t even know how good he is,” said CrossFit’s then-media director ahead of his 2018 victory. “He should have to run a marathon before the Games, to level the playing field.” Ominously, Fraser booked his place at the 2019 Games at the first opportunity by winning the first qualifying round last year, giving him eight months to focus on August’s Games. And at 29, he’s still in his prime.

better at it.”

Fraser hasn’t always been the best at CrossFit. He came second on his Games debut in 2014 to the legendary Rich FRASER TURNED HIS WEAKNESSES Froning, whose four ON THEIR HEAD TO consecutive wins Fraser REACH THE TOP. will probably equal this year. Froning then retired from individual competition, but Fraser rested on his Rookie of the Year Award: he trained a lot, but cut corners elsewhere. He ate badly (including half a litre of ice cream a night), slept inadequately, didn’t warm up or cool down.

The favourite to win the 2015 Games, he blew a 100-point lead and came second again, this time to Ben Smith.

Being the Second Fittest Holding Your Nerve Man on Earth two years in a row is nothing Despite his superiority, Fraser often dry-heaves to be ashamed of, but Fraser wasn’t proud of or even throws up from pre-competition the effort he’d put in. He’d lost first, not won tension. He reminds himself of what is within second. He hated his silver medals. his control, and says a prayer like the one Fraser went away, licked his wounds tattooed on his shoulder: “God, grant me the and regrouped. He sought the help of top serenity to accept the things I cannot change, endurance coach Chris Hinshaw. He bought a courage to change the things I can, and the Pig, the aptly named 254kg block of concretewisdom to know the difference.” filled rubber that had contributed to his Sports psychologists talk about the downfall at the 2015 Games, where athletes importance of a “growth mindset”: the belief were required to flip it for 30m before four that your attributes aren’t “fixed”, that legless rope climbs and a 30m handstand they can be developed. A three-time junior walk. He practised late every Sunday. He national weightlifting champion and former sorted out his diet and recovery.

US Olympic weightlifting prospect, Fraser At the 2016 Games, Fraser, no gazelle, has short levers that are advantageous for produced a shock by winning the opening lifting, but less so for, say, rowing, which 7km trail run, then came second in the didn’t come naturally. Helpfully, the box he “Suicide Sprint” shuttle run and the 85m trained at in Vermont, USA, where he lived, handstand walk. It was the most dominant was also frequented by employees of nearby display seen at the Games – until his next rowing machine manufacturer Concept2, one one, and the one after. of whom taught him proper technique.

The only thing more habitual than his “Extend your legs, extend your hips, then wins is his daily routine. Two minutes after follow through with the arms,” explains waking from a “minimum nine hours” of Fraser, who rowed up to 5km per day until sleep, he eats breakfast, prepared by his his weakness became a strength. “It’s fiancée, Sammy Moniz, who posts their an unnatural feeling; but after a million hearty meals on the Instagram account metres, you get the hang of it.” His stroke @feedingthefrasers. Fraser doesn’t count will never be as long as his competitors’: macros. He has what he calls “100 points of “But I just use that as a reason to get even energy” to spend every day. “I want to use as 102 MH.CO.ZA/ August 2019

many of those points on training as possible,” he says. “If I’m worried about what I’m eating, that’s gonna cost me 20 points.”

After making a to-do list, Fraser trains at Froning’s box CrossFit Mayhem in Cookeville, Tennessee, where he and Sammy relocated in 2017. He eats lunch, runs errands, then trains for another two to three hours in his garage, working on weaknesses. Then he has dinner, and puts on Netflix while he stretches and foam-rolls for an hour before bed. That's 99% of his days. “I’m a very happy individual.”

“Hard work pays off” is Fraser’s motto. The frequently hashtagged initialism #HWPO appeared on the tongue and insole of the Metcon 4 Mat Fraser, a “player-exclusive” version of Nike’s popular cross-training shoe that sold out almost immediately when it was released in May 2018. The two rings on the heel celebrated his victories up to that point. The knurled-look upper was inspired by a barbell.

The leather back, quilted lining and gunmetal details nodded to his beloved motorbikes. The bull on the tongue represented the figurative steers in life that had bucked him – and driven him on. Fraser is a jewel in Nike’s crown and a coup in its rivalry with CrossFit’s partner Reebok. A ban on non-Reebok footwear at the Games has been lifted this year, but competitors still have to wear Reebok apparel.

He arrived at Nike’s Oregon HQ in May to be greeted by a giant banner of himself, which he called “an honour” – one that the brand says is reserved for “the world’s most venerated athletes”. It was also “pretty bananas” to get a Mat Fraser version of the Metcon. “When I give my parents a pair and my dad is, like, ‘OMG, you have your name on a Nike shoe,’ it’s just a sense of pride that you’re doing something right. It’s rewarding.”

Strong Background His mum and dad were Olympians – not weightlifters but figure skaters, who competed as a freestyle pair at the 1976 Winter Games in Innsbruck, Austria. By the time Mat and his elder brother came along, his mother had graduated from medical school to begin a career as a doctor, so his father gave up his real estate job to become a stay-at-home dad. Much of the family’s fun was athletic.

The four of them would move the coffee table to one side and hold handstand competitions in the living room. His father, who could handstand-walk down a flight of stairs, would bet Fraser a dollar that he couldn’t backflip on

WORDS: JAMIE MILLAR; INTERVIEW: EBENEZER SAMUEL

kids his age in the short term. Sure enough, years down the line, when his body developed, that hard work paid off, just as his coach had promised.

Diligent in training, Fraser was less disciplined outside the gym, staying up late to talk to girls on AOL’s instant messenger.

He and his friends started experimenting with drink and drugs at the age of 10.

He was hungover three out of four training days and thought it was normal to booze until he blacked out.

He was encouraged by his father to hang out with a man who was 10 years older than him. Fraser noticed that his new acquaintance was sober, as were all his friends. At a meeting where his mentor spoke about FRASER IS overcoming addiction, ALWAYS REACHING FOR Fraser cried at the NEW HEIGHTS realisation that he, too, was OF STRENGTH. an alcoholic. Still, it took a couple of years and the offer of a scholarship to the US Olympic Training Centre in Colorado before he went cold turkey. A month later, when a friend asked him how he the trampoline, or jump from the roof onto the was doing in the gym, he broke trampoline, then into the pool. down. His friend’s friend, who His mother – who clocked long hours, then was also sober, volunteered to spent all Saturday doing paperwork – made be Fraser’s sponsor and gave him do his homework when he got in from him Alcoholics Anonymous school. He was mystified when other kids homework. The sponsor got in couldn’t come out to play on Sunday, because touch a few months ago. He’d they still had to do theirs. “Why hadn’t they taken up CrossFit and twigged done it on Friday? We had to do what we needed that the Mat Fraser everyone to before we could do what we wanted to.” was talking about was the Fraser played “a little bit of everything” at 17-year-old he had supported. school, including American football, just so Alcohol wasn’t the only bull he could hang out with friends – he’d never that bucked Fraser. At 19, he seen a game and didn’t know the rules. He broke his L5 vertebra in two places during a lift. started weightlifting with similar ignorance He was told that his sporting career was over. at 12, competing with a friend to see who could Four months of wearing a turtle-shell torso hoist the most kilos overhead – “super unsafe” brace that pinched when he sat, driving him to – when one of the coaches intervened. He try to rip off his steering wheel in frustration, soon learnt that technique had to come before did nothing. He rejected the recommended adding weight, even if it meant losing to other spinal fusion surgery for a more experimental

treatment with a 50-50 chance of recovery, which involved re-breaking his back, power tools and two metal plates. Determined to lift again, he underwent a year of rehab at the Olympic Education Centre in Michigan, where he studied maths and physics with a view to a mechanical engineering degree, during which time his roommate had to lift him out of bed.

Burnt out from weightlifting after a year back, Fraser briefly worked in an oil camp in Canada, then went to the University of Vermont to get his degree, loosely planning to land a job on an offshore rig. Instead, he wound up at an aerospace company that made actuators for missiles – not a bad gig, but he was miserable. “I went from training twice a day for 10 years to nothing and working 90 hours a week,” he recalls. “I was losing fitness, and it felt like I had a hole in my life.” He looked up a CrossFit box in Vermont, figuring it’d have better gear than a “Globo Gym”. He didn’t even know what a muscle-up was. But as he improved and was encouraged to enter competitions, he started to win 100 bucks here, 500 there, in his inappropriate Nike Air Max 90s. His “parttime job” became a full-time occupation.

Truth be told, Fraser’s move to Cookeville was partly prompted by the nine reasons his new accountant gave him: Vermont levies 9% income tax, Cookeville none. But the city of 33 000 has become the CrossFit universe’s centre, with Froning the gravitational pull.

Fraser often trains at Mayhem with Tia-Clair Toomey, the similarly dominant female champion who relocated from Australia, and her coach/husband, Shane Orr. Surrounding yourself with the right people who exert a positive influence is crucial for Fraser.

Even though he has fainted when giving presentations, Fraser has been dabbling in public speaking, and was invited to tour with the United Service Organisation to boost the morale of American troops stationed overseas.

CrossFit's popular with the armed forces, if not all of the top brass, and Fraser’s most-asked question was how to turn a negative situation into a positive one. “I’m trying to inspire people to have a better work ethic, or chase whatever they want to chase,” he says.

For that, there can’t be too many fitter.

“I’m trying to inspire people to chase the goals they truly want to chase.”

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BO

DY

THE

ISSUE

SI X- PACK 104 MH.CO.ZA/ August 2019

A BS

A BESPOKE GUIDE TO BUILDING

(WHATEVER SHAPE YOU'RE IN) If you want to know what’s really standing between you and your ideal body, look in the mirror. We all fall into bad habits, but it needn’t be so. Let our guide identify your stumbling blocks, and build a training plan that works for you. WORDS BY SCARLETT WRENCH

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THE LAPTOP MARTYR HOURS BENT OVER YOUR DESK WILL LEAVE YOU WITH BAD P OSTURE AND A WEAK CORE. YOU WON’T SEE YOUR ABS UNTIL YOU IRON OUT THE KINKS, SAYS PT DAVID BIRTWISTLE.

THE DIAGNOSIS

Exaggerated Kyphosis

BY WHICH WE MEAN

Your shoulders are hunched

THE DIAGNOSIS

Scapular Protraction

BY WHICH WE MEAN

Your pecs are in knots

THE DIAGNOSIS

Hyperlordosis

BY WHICH WE MEAN

Tight hips and weak abs

FIX IT Boost your mobility to help your abs pop. Lie with your knees bent, a foam roller across your shoulders beneath you and a bar held behind your head. As you push with your legs, push the roller down your back and up again for three minutes. Feel the stretch.

FIX IT Releasing your tight pecs will improve your posture, giving you a flatter stomach. Align the roller with your spine. Lower your hips to stretch your abs. Grab two light dumbbells behind your head for 30 seconds, then arc them around to your hips and hold again. Repeat.

FIX IT Use this to stretch out your abs and hips, shortened by hours at your desk. In a lunge position, with one knee on the floor, tilt your pelvis under and slowly push your hips forward, squeezing your glutes and lifting your arms overhead. Do five slow pulses, breathing out as you push forward.

THE WEEKDAY AUTO-BRO HITTING THE GYM FIVE TIMES A WEEK IS OF LIMITED USE IF YOU’RE JUST GOING THROUGH THE MOTIONS. MIX THINGS UP FOR NOTICEABLE DEFINITION.

YOUR CORE FINISHERS

KEY

Most of us have a default workout. A run, a stretch, a few minutes on the bench… But if you keep doing the same old thing, you’ll go on seeing the same old results. PT Courtney Fearon, AKA “The HIITman”, has drafted a one-week regimen that’s certain to shock your muscles. Run through your usual moves if you want to; but end each session with one of these 20-minute core-sculptors, and you can’t go wrong.

On these days, perform a circuit of tough, targeted moves such as leg raises, oblique twists, abs wheel rollouts and mountain climbers.

106 MH.CO.ZA/ August 2019

Push through intensive intervals with short work periods and long rests to shed extra fat. Use a treadmill, Assault bike or SkiErg machine.

Strengthen your deep core on these days with a combination of plank variations, weighted dead bugs, bird dogs and pulldowns.

Monday ABS

Tuesday SPRINTS

Wednesday STABILITY

Thursday ABS

Friday SPRINTS

Sunday REST

Saturday STABILITY

THE DEVOUT DATA GEEK

B

THOSE GRISLY CARDIO SESSIONS MAY LOOK GOOD ON YOUR FITBIT AND YOUR VITALITY ACTIVE REWARDS GRAPH, BUT IF YOU NEGLECT CORE STRENGTH WORK... EVEN THE LEANEST OF MEN WILL STRUGGLE TO SEE THEIR ABS.

HARD-CORE CARDIO Dedicating a full session to planks and crunches is joyless – especially if you think a workout isn’t worth doing unless you can share it on social. That’s why PT Ollie Marchon created a hearthammering workout with a stealthy sixpack element. Blast through 1km on a watt bike, then five rounds of these abs moves. In between rounds, “push” a treadmill for 20 seconds (while it’s turned off). Finish with another 1km bike sprint. Swear a little.

1/Medicine Ball Twist 20 Reps

Hold the ball (or a dumbbell) in front of you with your feet lifted, back straight and belly tucked (A), then twist from side to side (B). Try to keep your feet up until you’re done.

A

B

TRACK YOUR TIME

B

A

A

2 / Butterfly Sit-up 20 Reps

Crunch up from the floor with the soles of your feet together, knees flared to the sides (A).

Return to the floor for the next rep (B). This position will help your abs contract more fully, as well as open up your hips.

3/ Reverse Crunch 20 Reps

Lie flat with your hands under your head (A).

Contract your abs to pull your knees to your chest, lifting your glutes off the floor (B). Now, go straight into those treadmill pushes.

15min ADVANCED

17.5min STRONG

20min AVERAGE

CORE METRICS

Hitting your six-pack PB is hard without a way to track your progress. Use this chart to keep tabs.

// THE PLANK CHALLENGE Hold to failure in every attempt, and rest for 60 seconds between sets in the weeks when you perform two. Note your progress between weeks 1 and 8.

Week 1 Bodyweight (BW) plank

Week 2 5kg weighted plank

Week 3 10kg plank

Week 4 15kg plank

Week 5 15kg plank + BW plank

Week 6 15kg plank + 5kg plank

Week 7 15kg plank + 10kg plank

Week 8 BW plank re-test

Post your score to @MensHealthZA using the hashtag #HardCoreCardio

MH.CO.ZA/ August 2019 107

THE INSATIABLE ATHLETE IT ’S AN UNFAIR FACT OF FITNESS THAT THE HARDER YOU WORK TO BURN KILOJOULES, THE MORE DESPERATELY YOU YEARN TO REPLACE THEM. USE THIS GUIDE TO GET A HANDLE ON YOUR HUNGER AND FUEL A MORE IMPRESSIVE MIDRIFF.

THE RISE’N’ GRIND SHAKE “Fasted training is a great way to burn fat,” says nutritionist Matt Hodges, but it can also awaken an appetite like no other.

Your hunger hormones spike when your blood sugar drops, so mainlining nothing but whey postworkout could be what’s triggering you to overeat.

Instead, try stocking up on glucose with this smoothie, then let your body rebalance for 30-50 minutes before eating.

INGREDIENTS (SERVES 1) • 100G PINEAPPLE • A K I W I F R U I T, C H O P P E D • F R E S H G I N G E R, G R AT E D • S P L AS H M A P L E SY R U P OR HONEY • 2 0 0 M L C O C O N U T WAT E R METHOD

01 Chop the fruit, leaving the skin on the kiwi for triple the satiating fibre. Grate in the blood-sugarstabilising fresh ginger.

02 Add the syrup – choose (real) maple over golden for an additional source of antioxidants, or use honey – and the coconut water, then blend, adding extra water to reach the texture you want.

THE RAW POWER-UP A busy afternoon may tempt you to train on empty after work, but depleted glycogen will leave you vulnerable to overindulging as soon as you’re back near a fridge. Refuel and subdue your cravings with Hodges’ go-to pre-workout snack: a raw-food take on the classic Oreo biscuit.

Use honey if you don't have agave nectar.

INGREDIENTS (MAKES 8) FO R T H E B I S C U I T • 1 8 0 G A L M O N D F LO U R, • 60ML COCONUT OIL, • 3 T B S P AGAV E N ECTA R • 3 0 G C O C OA P OW D E R, • P I N C H SA LT FO R T H E C R E A M • 60ML COCONUT OIL • 6 0 G CAS H E W B U T T E R • 3 T B S P AGAV E N ECTA R • 60ML COCONUT MILK • ¼TS P VA N I L L A E XT R ACT

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METHOD

01 Blend the biscuit ingredients in a food processor until they form a dough, then refrigerate. Almond flour is a bona fide hunger suppressant.

Rinse out your blender, then blitz the cream ingredients together too.

02 Form the dough into 16 discs, then press eight of them into a muffin tin.

Top with cream, followed by another chocolate disc.

Freeze your biscuits overnight, then pack in your Tupperware for tomorrow’s presession snack.

15 MIN

THE PUMP OBSESSIVE

15 MIN

FOR SOME MEN, ARMS AND CHEST WILL ALWAYS TAKE PRIORITY. IF A LACK OF CARDIO HAS ALLOWED YOUR BODY FAT TO CREEP UP, PT ALI MCKENZIE HAS YOUR BACK.

HEAVYWEIGHT ABS WORKOUT

ADDITIONAL PHOTOGRAPHY: LUCKY IF SHARP, DAN MATTHEWS, LOUISA PARRY

If it’s good for your psyche, do away with “cardio days” altogether. With intelligent structuring, you can turn your regular resistance routine into a fat-scorcher. This session’s AMRAP (as many rounds as possible) structure burns through fat and will keep your metabolism high for 24 hours. Blast through the two moves within the set time period, taking no rest (that’s kind of the point).

Break for a full five minutes at the end of each round to ensure you’re training at optimum intensity.

THE NERVE RACKER WHEN YOUR BRAIN IS ON HIGH ALERT SEVEN DAYS A WEEK, FAT LOSS CAN SEEM IMP OSSIBLE. STRENGTH AND CONDITIONING COACH ANDY REAY HAS THE ANSWERS.

“You’ve heard of cortisol, the stress hormone, right?

Well, when levels become chronically high, it can trigger enzymes that instruct your fat cells to grow, obscuring your abs. It also makes sleep more elusive, which limits the amount of testosterone you produce – and the pay-off you get from exercise.

“Fortunately, there are numerous things you can do to solve the problem. First, deal with any irregular eating patterns you might have.

Every time you eat, your body releases the hormone insulin, which counteracts cortisol, so a “little and often” eating

A2 / Lat Pulldown 10-12 Reps

A1 / Barbell Front Squat / 10-12 Reps

B2 / Push-Up 6-8 Reps

B1 / Farmer’s Walk 40m

10 MIN

C1 / Dumbbell Bench Press / 10-12 Reps

routine is wiser than working through your lunch and overcompensating later.

“If you’ve been feeling fatigued for a while, serious graft will probably compound your stress, making it harder – not easier – to achieve your abs. On weekdays, try something low impact, such as swimming; or if you’re strength training, do a highrep, low-weight routine. Save heavy sessions for Sundays, if you like.

"One tool used by athletes is Heart Rate Variability (HRV) monitoring. By tracking the time between your heartbeats, an app such as

C2 / Sandbag Press 6-8 Reps

Elite HRV is able to estimate whether your body is fatigued or under stress, allowing you to tailor your training accordingly.

“Finally, there are supplements that can help you. They won’t make up for poor lifestyle habits, but magnesium, vitamin C and the lesser-known phosphatidylserine – a component of your cells’ membranes – can help to bring down your stress levels.

Take a deep breath – your six-pack goal is now one less thing for you to worry about.”

MH.CO.ZA/ August 2019 109

THE WEIGHTS ROOM GRAFTER SIX-PACK ABS, LIKE ALL MUSCLES, ARE BUILT ON REST DAYS. BUT IF YOU’RE NOT TAKING ANY, YOUR BODY WILL BURN OUT FAST. AVOID HAVING TOO MUCH OF A GOOD THING WITH REAY’S CHART.

START HERE

HOW HARD DID YOU HIT IT LAST SESSION?

Get moving. You’re in good shape for training.

Grab a coffee and go.

It’s a slow week.

Six Hours

Just the usual

H O W ’S WORK THESE D AY S ?

I’m always wrecked.

HOW D I D YO U SLEEP LAST NIGHT?

Like a baby

See how you go.

Tackle your usual session, but be mindful of any niggles.

Hell yeah!

D O YO U WA N T TO TRAIN?

It was brutal.

“Good” sore

H O W ’S THE DOMS?

Erm, I guess?

Keep it light. Make gentle cardio and mobility work your only focus today.

I can barely read.

Give it a rest. Hit the couch. You can walk home to it, if you want to.

I’m going strong

ARE YO U TIRED? Hideous

THE BODYWORK PERFECTIONIST EVEN THE MAN WHO’S ALREADY EARNED A SET OF VISIBLE ABS MIGHT BE AFTER, WELL... A LITTLE EXTRA POLISH. THAT’S WHY BIRTWISTLE IS ON HAND TO ENSURE EVERY LAST SPOT GETS WORKED OUT.

1/ SERRATUS

That’s the bit by your ribs.

Can’t see it? Try ring pushups. Gripping each ring, squeeze your shoulder blades as you lower, elbows locked (no flailing). Push up hard and round your shoulders. Not a fan? Do floor push-ups, rounding your back at the top.

2/ UPPER ABS

This is not your typical crunch. Sit with your feet against a wall, holding a 5-10kg plate to your chest.

Touch it to the wall, as high as you can, then lie back down, lifting it overhead, and repeat. Not a fan? Try barbell roll-outs instead.

110 MH.CO.ZA/ August 2019

3/ OBLIQUES

These are the “side” muscles, the ones that frame your six-pack. If they need work, hold two dumbbells overhead, arms locked and back straight, then bend laterally from side to side. Not a fan? Try walking lunge-and-twists.

4/ LOWER ABS

These are famously harder to target. To hit them where it (temporarily) hurts, hang from a bar, bring your knees up to 90 degrees, then extend your legs out and back again. Pull a gym face. Not a fan? Try some weighted bear crawls.

THE LUNCHHOUR LEGEND

//YOUR SUPER SUBS Tag in an unsung move for equal progress.

IF LONG COMMUTES OR FAMILY DUTIES HAVE CONFINED YOUR DAILY SESSION TO A LESS-THAN-GENEROUS LUNCH BREAK, FEAR NOT. OUR CHEATS WILL HAVE YOU IN, OUT AND BACK AT YOUR DESK WITHOUT A MINUTE WASTED.

1

1/ TIME IT RIGHT

Try Google’s “popular times” feature: “Search your gym [in Google Maps] and you’ll find a graph of its quietest hours,” says PT Dave Thomas.

2/ HAVE A PLAN B

“Think in terms of movement patterns – squats, hip hinges, presses and pulls – not single exercises,” says Thomas.

When your first choice is taken, sub in another (right).

3/ KNOW YOUR WEIGHTS

Keep notes – it shouldn’t be trial and error every time.

“That said, if the 30kg set is already in use, go lighter and focus on slow-tempo lifts with built-in pauses.”

5/ GO HANDS-FREE

Sub-par earphones will only slow you down. Wireless JBL Endurance Run (R799, takealot. com) 'phones have secure hooks, touch controls and magnets to secure them when not in use.

6/ LOSE THE COOL-DOWN

“There’s no evidence that it offsets DOMS,” says Thomas. “A brisk walk back to work will prevent blood collecting in the lower body and help channel it back to the brain.”

2

If there’s no space for…

Barbell Back Squat

Sub in… 1. Kettlebell Goblet Squat

Front-loading with an irregular-shaped weight places more stress on your abs. Pause at the bottom to make it harder.

If there’s no space for…

Barbell Deadlift

Sub in… 2. Single-Leg Hip Thrust Use a heavy weight plate – or whatever you have to hand – and raise one leg at a time to challenge your core.

3

4

4/ CARRY ON TRAINING

Stuck for ideas? “The loaded carry is undervalued and will boost grip strength and core control.” Plus, you can use anything for it: sandbags, weight plates, kettlebells…

7/ PICK A UTILITY PLAYER

Ensure a swift exit from the showers. All-in-one shower gels such as Lab Series Pro LS (R475, takealot.com) will cleanse your hair and body.

Workout completed.

If there’s no space for…

If there’s no space for…

Sub in… 3. Pallof Press

Sub in… 4. Banded Pull-Up

Bench Press

Standing side-on to a cable machine, press the handle out, keeping your core tight. This one is a serious abs-burner.

Bent-Over Row

Assisted machines steady your body, taking your abs out of the game, so wrap a band around your glutes.

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MASTER

Meal Prep Whether you worship at the altar of low-carb high-fat, or just need some new kitchen inspiration, these Banting-friendly recipes will make meal prep a breeze.

BY

A

KELLEIGH KOREVAAR / DONNA LEWIS MARCELLE VAN ROOYEN / PHOTOGRAPHS BY

FOOD ST YLING BY

rmand Aucamp, South African adventurer, actor and TV presenter, is in the best shape of his life.

His secret? Armand attributes it to Banting and keto – a diet of whole, nude, stripped-down food, with a focus on limiting carbohydrate intake and eating more fat for energy instead.

Armand isn’t a medical practitioner, dietician or nutritionist. He’s just a guy who’s found a way of eating that works for him. And he’s enjoying it so much, he’s brought out a cookbook filled with his favourite recipes.

Good for him. But also, good

112 MH.CO.ZA/ August 2019

news for you. Because the recipes in Armand’s book are not only downright delicious – you can also prep them in advance.

Meal prep is one of the best ways to ensure you stick to any diet. But if you’re not used to it, it can be easier said than done.

From not having the time, to not having the budget, or just not having a clue… it can feel overwhelming.

Struggle no more. Armand’s recipes will show you how it’s done. And if you’re an LCHF devotee, he’s done the hard work, so you don’t have to spend your time painstakingly counting your macros to make sure you’re on target.

READY, STEADY, COOK These recipes make meals for two; so if you’re cooking for one, you can freeze the extra portions and defrost them for quick, easy meals when you’re short on time. Cooking for four? Simply double up. And because we know winter munchies are a thing, we’ve included a snack and a treat that you can prepare in bulk.

M O N D AY DINNER: AUCAMP B O LO G N A I S E T U E S D AY LU N C H : A U C A M P B O LO G N A I S E DINNER: MOUSSAKA W E D N E S D AY LU N C H : M O U S S A K A DINNER: PORK CHOPS WITH CAULI MASH

T H U R S D AY LU N C H : M O U S S A K A DINNER: CHICKEN ROULADES F R I D AY LU N C H : C H I C K E N ROULADES DINNER: ANGEL FISH AND BROCCOLI

1

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Aucamp Bolognaise 4 Portions | 10 min prep | 30 min cooking

“This dish is real Aucamp staple food, and it’s probably a staple dish in countless households across the country and around the world, too. It remains one of the easiest dishes to cook, and immediately makes me long for the Aucamp dining table.”

W H AT YO U ’ L L N E E D 1 2 1 2 500G 1 TIN 1 TIN

OLIVE OIL BROWN ONION, CHOPPED L A R G E C A R R OT S , CHOPPED C E L E R Y STA L K , CHOPPED G A R L I C C LO V E S , C O A R S E LY CHOPPED 100% BEEF MINCE ( N OT E X T R A L E A N ) (400G) WHOLE TO M ATO E S ( 7 0 G ) TO M ATO PURÉE

1. Pour some olive oil

into a medium-sized pan and heat it over a moderate heat. Fry the chopped onion in the olive oil. Add the carrots, celery and garlic, and continue frying for another 2 minutes.

2. Fry the mince with the vegetables until light brown.

3. Add the tomatoes and tomato purée to the mince and cook for about 5 minutes.

Use a wooden spoon to mash the tomatoes and stir them thoroughly. Add the white wine, turn the heat down, and let everything simmer for 5 minutes.

4. Add the balsamic vinegar, origanum, parsley and red pepper (optional).

The sweetness of

1 CUP 2T

DRY WHITE WINE BALSAMIC VINEGAR 1T ORIGANUM 1T D R I E D PA R S L E Y PINCH RED PEPPER (OPTIONAL) F R E S H LY M I L L E D S A LT A N D P E P P E R PA R M E S A N , C O A R S E LY G R AT E D

the balsamic vinegar cuts the acidity of the tomatoes. Season with freshly milled salt and pepper.

5. Place the lid on the pot at an angle and simmer the sauce over a low heat for about 10 minutes to let it reduce slightly. Stir occasionally.

6. Serve the sauce over Banting “pasta” (spiralised vegetables – Google a recipe if you need one) and sprinkle the parmesan over.

7. Portion out a serving for Tuesday’s lunch and place it in a single-serving container, ready to grab-and-go.

MH.CO.ZA/ August 2019 113

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Moussaka 6 Portions | 10 min prep | 20 min baking FOR THE FILLING 2T 1

2T 2

Filling 1. Melt the butter in a

Cheese Sauce 1. Heat the cream and

deep frying pan over medium heat. Quickly fry the onion, then add the garlic and fry for another 2 minutes.

2. Add the mince and fry until light brown.

3. Add the fresh tomatoes and tomato paste and fry for another 2-3 minutes.

Then sprinkle over the coriander, cinnamon, mint and nutmeg and fry again.

4. Add the lemon juice and white wine, and allow to simmer for 10 minutes.

5. Add the xylitol, and season with salt and pepper. Let the sauce reduce by half, then remove from the heat and set aside to cool.

Brinjals 1. Preheat the oven to 180°C.

2. Heat the olive oil

in another frying pan and fry the brinjal slices in the olive oil until brown on both sides. Season with freshly milled salt and pepper and set aside.

114 MH.CO.ZA/ August 2019

FOR THE BRINJAL LAYER

BUTTER BROWN ONION, CHOPPED 2 G A R L I C C LO V E S , F I N E LY C H O P P E D 500G MINCE 10 B A BY TO M ATO E S , H A LV E D 2t TO M ATO PA ST E 1t GROUND CORIANDER 1t CINNAMON 1t DRIED MINT ½t GROUND NUTMEG JUICE OF ½ A LEMON ¼ CUP DRY WHITE WINE 1t X Y L I TO L F R E S H LY M I L L E D S A LT A N D PEPPER

OLIVE OIL LARGE BRINJALS, SLICED F R E S H LY M I L L E D S A LT A N D P E P P E R

FOR THE CHEESE SAUCE 125ML CREAM ½ C U P G R E E K YO G H U R T ½ C U P PA R M E S A N ( A N Y HARD CHEESE W I L L W O R K , E .G. CHEDDAR) F R E S H LY M I L L E D S A LT A N D P E P P E R ½t NUTMEG 2 E G G YO L K S ½ A W H E E L O F F E TA DRIED ORIGANUM

yoghurt over medium heat.

2. Add the parmesan, and stir until everything has melted.

3. Season with freshly milled salt and pepper, and stir in the nutmeg.

Then remove from the heat and set aside to cool.

4. Beat the egg yolks separately while waiting for the cheese sauce to cool down. Once it’s cool, fold the yolks into the cheese sauce.

Layer Up 1. Place a layer of fried

brinjal in the bottom of an oven dish. Place all the mince on top, then cover the mince with a final layer of brinjal.

2. Pour the cheese sauce evenly over the moussaka, and sprinkle dried origanum over.

3. Bake in the oven for 20 minutes at 180°C until golden brown.

Portion out a serving for Wednesday and Thursday lunch and place in single-serving containers, ready to grab-and-go.

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WEDNESDAY NIGHT:

Pork Chops With Cauli Mash 2 Portions | 15 min prep | 30 min baking FOR THE CRUMBED CHOPS

OLIVE OIL 1 EGG ½ C U P F I N E LY G R AT E D PA R M E S A N ½ C U P A L M O N D F LO U R 1t ONION POWDER F R E S H LY M I L L E D S A LT A N D P E P P E R 1t GARLIC POWDER 1t DRIED HERBS 1t PA P R I K A 2 LARGE PORK CHOPS 1 BROWN ONION, C U T I N TO S L I C E S

FOR THE CAULI MASH ½

A HEAD OF C A U L I F LO W E R 50ML MILK 1T BUTTER 1T CREAM CHEESE F R E S H LY M I L L E D S A LT

Crumbed Pork Chops 1. Preheat the oven to 180°C.

2. Place a sheet of foil

on a baking tray and sprinkle olive oil over it.

3. Beat the egg in a small mixing bowl.

4. Mix the parmesan, almond flour, onion powder, freshly milled salt and pepper, garlic powder, dried herbs and paprika in a bowl, and sprinkle this mixture over a flat plate.

5. Dip the chops in the egg. Make certain they are properly covered, then dip them in the parmesan mixture, making sure they are covered on both sides.

6. Place the chops on

the baking tray and bake them in the oven for about 25 minutes, until golden brown.

Grill the chops for another 5 minutes to make them nicely crisp and brown.

5. Place the pot on the stove and heat the cauli mash over a low heat. Stir continuously. Turn off the heat and cover the pot with a lid to keep its contents warm.

Cauli Mash 1. While the chops are

Caramelised Onion 1. Fry the onion in olive

baking in the oven, steam the cauliflower until completely soft.

2. Once it’s ready, place the cauliflower in a pot and add the milk, butter, cream cheese and freshly milled salt and pepper.

3. Use a hand blender to mash the cauliflower until smooth.

4. Add the egg yolk, and quickly stir the cauliflower with a fork.

oil until it caramelises.

To Serve

Serve the chops on a bed of cauli mash, and spoon a generous portion of fried onion on top.

Because this recipe only makes two servings, you’ll have the moussaka you pre-portioned for lunch on Thursday.

MH.CO.ZA/ August 2019 115

2-4 Portions | 10 min prep | 25 min baking

“I always think this dish looks so incredibly appealing and artful. But the truth is, it’s really quite simple. Feel free to play around with ideas for fillings – just make sure you’ve removed most of the moisture from whatever you’re using as a filling before you bake the dish. Afri-France! Bon appétit!”

W H AT YO U ’ L L N E E D 4 1

LARGE CHICKEN B R E A ST S CAMEMBERT WHEEL, CUBED

2T

1

OLIVE OIL PUNNET WHITE MUSHROOMS, R O U G H LY C H O P P E D

FRESH ORIGANUM, CHOPPED 2 JALAPEÑOS, CHOPPED 2 T CREAM CHEESE 6-8 PECAN NUTS, R O U G H LY C H O P P E D F R E S H LY M I L L E D S A LT A N D P E P P E R

2

1. Preheat the oven to

tray and bake in the oven for about 25 minutes.

7. Heat the olive oil in a frying pan and fry the mushrooms and garlic for 2 minutes.

Add the spinach, and continue frying until cooked. Season with freshly milled salt and pepper. Heat again before serving.

8. Remove the chicken from the oven and let it rest for about 5 minutes.

9. Remove the foil, and fry the roulades very quickly in a frying pan to add some colour. Place on a cutting board, and slice each portion into 2cm-thick pieces.

180 °C. 2. Place a chicken breast in a plastic sandwich bag, or wrap it in clingfilm, and use a rolling pin to knock it flat, to about 5mm in thickness.

Repeat with the other chicken breasts. Take care not to knock too hard and fast, or the chicken might tear.

3. Mix the camembert, fresh origanum, jalapeños, cream cheese and nuts in a mixing bowl to make the filling. Season with freshly milled salt and pepper.

4. Use a spoon to place 1-2 scoops of filling on the middle of each chicken breast.

5. Roll up each chicken breast, then roll each one in a separate piece of foil. Fold the edges of the foil closed to prevent the filling from running out.

You should now have what look like four Christmas crackers.

6. Place the rolled foil parcels on a baking

2 1 2

G A R L I C C LO V E S , F I N E LY C H O P P E D CUPS SPINACH P U N N E T B A BY SPINACH LEMON WEDGES

To Serve

Serve the roulades on a bed of fried spinach, and squeeze a little lemon juice over the dish.

Portion out a serving for Friday’s lunch and place it in a singleserving container, ready to grab-and-go.

116 MH.CO.ZA/ August 2019

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Angelfish And Broccoli 2 Portions | 30 min prep | 10-15 min baking FOR THE MARINADE ¼ 1 1T

CUP OLIVE OIL G A R L I C C LO V E F R E S H LY C H O P P E D PA R S L E Y ¼ t GROUND CORIANDER ¼ t GROUND CUMIN F R E S H LY M I L L E D S A LT A N D P E P P E R J U I C E A N D Z E ST O F ½ A L E M O N ( T H E OT H E R H A L F IS USED FOR THE FISH) FOR THE FISH & BROCCOLI 2

(200-300G EACH) ANGELFISH FILLETS 2 0 0 G T E N D E R ST E M BROCCOLI, R O U G H LY C H O P P E D (ORDINARY BROCCOLI WILL ALSO WORK) 1 CUP KALE, CHOPPED 1 G A R L I C C LO V E , R O U G H LY C H O P P E D 1t FRESH GINGER, GRATED

“

1T ½

SESAME SEEDS A LEMON OLIVE OIL F R E S H LY M I L L E D S A LT A N D P E P P E R LU M P S O F G A R L I C B U T T E R BLACK SESAME SEEDS (OPTIONAL)

1. Preheat the oven to 200°C.

2. Place all the

marinade ingredients in a food processor and pulse to mix everything thoroughly, but don’t make the mixture too smooth.

3. Pour the marinade into a shallow dish and place the fish fillets in it. Let the fish stand in the marinade for 10-15 minutes.

4. Cover a baking tray with a layer of oil, place the fish on top and bake

in the oven for 10-15 minutes, until cooked.

5. Heat the olive oil in a deep frying pan over high heat. Fry the broccoli and kale together for 5 minutes.

6. Add the garlic, ginger and sesame seeds and fry for another 2 minutes.

Season with freshly milled salt and pepper.

To Serve

Serve with a knob of garlic butter on each fillet. And if you want to be extra fancy, garnish with black sesame seeds. (If you’re cooking this recipe for a date, I strongly recommend you do use the black sesame seeds!)

Angelfish is another reason I’ve started to cook fish more often. Let’s be honest, fish is shockingly expensive. Salmon, fresh tuna and even stockfish are prohibitively priced. Well, that’s where angelfish comes in – a most suitable name, if you ask me.

MH.CO.ZA/ August 2019 117

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118 MH.CO.ZA/ August 2019

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SERIOUS SNACK:

Bacon-And-Egg Cups 6 Portions | 5 min prep | 15 min cooking

“This is one of the coolest, easiest dishes I’ve discovered through Banting/LCHF/ keto. It makes a wonderful fast breakfast, a snack, or something for your lunchbox.”

W H AT YO U ’ L L N E E D 1 6

100G

PA C K ( 2 0 0 G ) BACON EGGS S A LT A N D P E P P E R , F R E S H LY M I L L E D M OZ Z A R E L L A , G R AT E D DRIED ORIGANUM R O C K E T L E AV E S

1. Preheat the oven to 200˚C. 2. Line the rim of each cavity in a muffin tin with a strip of bacon.

Depending on the size of the muffin tin, you might have to use two strips of bacon per cavity.

3. Break an egg into each cavity, add the freshly milled salt

and pepper, and place the muffin tin in the oven for 10 minutes. When the eggs are half cooked, remove the tin from the oven, scatter the mozzarella evenly over each egg, sprinkle a pinch of dried origanum on top and return the muffin tin to the

oven.

4. Bake the eggs for another 5 minutes.

Remove from the oven and let them rest in the tin for 2-3 minutes before you remove the bacon-and-egg cups from the tin.

To Serve

Serve with fresh wild rocket leaves.

“

The high brine content in the bacon could create moisture in the muffin tin, so if you have the time and the will, you could fry it first in a frying pan. Or use any type of ham instead.

P

Orange Chocolate Mousse

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4 Portions | 5 min prep | 10 min cooking

“There are few things as satisfying as a spoonful of cold, decadent chocolate mousse, which is exactly what we’re going to treat ourselves to right here. It’s so simple to make, there’s no time to lose!”

W H AT YO U ’ L L N E E D 1 0 0 G 90% DARK CHOCOLATE 1 T BUTTER ½ CUP ERYTHRITOL (FIND IT IN THE HEALTH FOOD AISLE) 2T CREAM CHEESE

50ML MILK 1 t ORANGE ESSENCE 1 T O R A N G E Z E ST, V E R Y F I N E LY G R AT E D 250ML CREAM

1. Melt the chocolate

light peaks start to form.

4. Add the chocolate mixture to the whipped cream and mix it well, until the chocolate is thoroughly combined.

Here, you mustn’t “fold” or stir – just mix everything together properly.

5. Place the mousse in bowls, and chill in the fridge for at least 30 minutes before serving.

in a glass bowl placed over a pot of boiling water.

2. Add the butter, erythritol, cream cheese and milk, and stir until everything has combined.

Remove the chocolate from the heat. Stir in the orange essence and zest.

3. Whip the cream until stiff, but not too stiff. A good way to judge is to beat it until

Nude: A Banting And Keto Cookbook

by Armand Aucamp (R295, available from leading retailers)

MH.CO.ZA/ August 2019 119

FORMULA FOR SUCCESS FIND OUT HOW EMERGING SPEED ACE PIERRE GASLY STAYS PRETERNATURALLY COOL IN THE HOT ZONE OF F1 RACING.

BY ANDREW CHESTERTON

120 MH.CO.ZA/ August 2019

SPEED

BA L LS TO T H E WA L L : GAS LY P L A N S O N TA K I N G T H E FAST L A N E TO F 1 STA R D O M .

It’s impossible to know exactly what effect the suffocating, carbon-to-diamond-crushing pressure of Formula One will have on you until you experience it for yourself.

You might have seen Aussie F1 ace Daniel Ricciardo stomping around pre-race, headphones glued to his ears pumping a thrashy metalcore song from favourite band Killswitch Engage, his trademark ear-to-ear grin suddenly wiped from his face as he gets into the zone.

Or you might have seen Dutch flyer Max Verstappen in race-prep mode, head down and deep in conversation with his lead engineer, taking a final microscope to his car’s strengths and weaknesses and nailing down any lastminute strategy changes.

But you probably won’t have seen rising star Pierre Gasly do much of anything before a race. In fact, it’d be more than a little bit creepy if you had seen him.

Not because the French wheelman doesn’t have his own pre-race ritual. It’s more that it’s not what you might expect from someone about to strap himself to a 750kW-plus missile masquerading as a race car.

“How do I relax? It will sound a bit weird, but an hour before the race I go for a nap. I’ll probably sleep for around 20 minutes,” says Gasly. “I’m quite a calm guy, so I don’t know if everyone else manages to fall asleep an hour before the race. But I find it’s the best way just to switch off.

“Usually I drink an espresso just before my nap, and I wake up 20 minutes later and I’m full of energy.

That’s how I get into the zone.”

Quite a calm guy? Earlier this year, Men’s Health caught up with Gasly on the eve of the Melbourne Grand Prix, the first race of the 2019 season and his first in a Red Bull Racing car. And while

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T H E W R I T E ST U F F: GAS LY S I G N S AU TO G R A P H S W I T H R E D BU L L T E A M M AT E M AX V E RSTA P P E N .

any normal person might be chewing their fingernails, if not the fingers themselves, the 23-year-old driver couldn’t be more relaxed if we’d caught him smack-bang in the middle of one of his pre-race snoozes.

“It’s different from one driver to another, but I think I’ve always just been quite a calm guy. And I find the best way to stay calm is to make sure I’ve gone through all the things I needed to do to get ready for a race,” he says.

“Once I feel I’ve done my job and I’m ready to fight, there’s no point in getting excited or stressed – everything should be under control by now.”

Unconventional, sure. But nobody can say Gasly’s 40-winks strategy isn’t working wonders. “Meteoric” doesn’t quite do his career justice. The young gun (his career is littered with wins in the junior categories, including claiming the 2016 GP2 series and finishing runner-up in the 2017 Super Formula Championship) is in only his second year of Formula One, and already he’s received the call-up most drivers wait

122 MH.CO.ZA/ August 2019

their careers for: a promotion from Scuderia Toro Rosso to the senior Red Bull Racing team, plonking his behind in a race seat just vacated by Daniel Ricciardo.

That kind of thing rarely happens (it’s the F1 equivalent of winning the lottery), but it was a good call – at time of print, Gasly was sixth in the drivers’ championship. Not bad for a rookie!

PLAYING WITH THE BIG BOYS At the end of most qualifying sessions, mere tenths of a second will separate the top three teams. Everyone else is largely making up the numbers. This year, Gasly’s suddenly at the pointy end of that lofty pyramid. It’s a chance he has no intention of squandering.

“Clearly there are differences in the cars – you can see it in the top three teams,” he says.

“They have more resources than others, and they are clearly faster. Today, if you are not in a Red Bull, a Ferrari or a Mercedes, you have no chance to fight for a win.

“It’s the details that make such a

difference at this level. So, if you want to be successful you need to have the right people around you. As a driver in my second year, I still have a lot to learn. And I think I’m in the best place with Red Bull Racing, what with all the experience they have in winning Championships. And being next to Max, who has proved himself in F1, and is one of the most talented drivers on the grid at the moment, it’s a great place for me to keep developing as a driver.”

Teamwork. It’s not something immediately associated with Formula One, given there’s only room for one person in each car. But the quality of the people around them is what makes or breaks all drivers.

Every single time Gasly straps into his car, he straps in alongside some 600 support staff – from engineers to aerodynamics experts, tyre masters to a person employed, and this is not a joke, to point a handheld fan in the rough direction of his crotch every time he pits during practice – and it’s the efforts of that broader team that make the difference on race day.

“They do most of the job, even if at the end of it all we’re the ones driving the car,” Gasly says. “It’s not something you see on camera, and people might not realise it, but at Red Bull we are 800 people back in England, and there’s between 300 and 400 others, so that’s over a thousand people just to build these two cars and get them ready to be as fast as possible on a Sunday.

“So we’re the ones taking all the credit, because you see our faces, but without the right people around you, the right engineers and the right people designing and building the car, then none of this is possible.”

TIME TO SHINE That team extends beyond those wearing Red Bull shirts, of course. After all, those ocean-deep pockets of cash have to come from somewhere, and that means big-name sponsors who can help carry the load.

Red Bull Racing, for example, just celebrated a three-year extension of its TAG Heuer sponsorship deal, which has seen the luxury Swiss watchmaker sign on again as both offical timekeeper and official watch of the team.

And so, as Gasly naps, he wears a TAG Heuer Carrera 01; all exquisite detailing and black skeleton dials, it’s a happy perk of making the big team.

SPEED That TAG Heuer is involved in F1 is no surprise; in a sport where seconds are dissected into fragments so small it’s difficult to believe, a Swiss watch brand makes perfect sense (and in fact, it has been involved in the sport since its inception in 1950, with 2019 marking the 50-year anniversary of the brand’s iconic Monaco timepiece). Likewise, its choice to partner with Red Bull Racing makes perfect sense. Winning, after all, is addictive. And so, it seems, is the famed Monaco street circuit itself.

“For me, it’s my favourite track in qualifying. It’s the one lap with the most adrenaline. You’re so close to the wall and trying to extract everything you can. The race there is 95% qualifying. You need to really make sure you nail everything in that lap.”

While driving a car for two hours every

Sunday doesn’t sound overly demanding (especially in the vast emptiness of the Australian bush, where a two-hour drive will carry you halfway to your letterbox), it’s a different game entirely in an F1 machine. The power, the grip and the brutal physicality of the experience see drivers thrown against their harnesses like they’re attached to a multi-directional bungee cord, all while battling heat or rain, or both.

“It’s very physical. Especially with these new cars. Last year, every weekend we broke a track record. F1 cars have never been as fast as they are at the moment,” Gasly says.

“We pull up to 5.5 G when braking, and five G in the corners. It’s clearly a lot more physical than people think. It’s not like driving a normal car; pressing two pedals and turning the wheel.

“A race is between 90 minutes and two hours, and depending on the location – like Singapore or Malaysia, which are really hot – you’ll lose up to three litres of liquid during a race. So, after one-anda-half-hours of racing, you’ve lost three kilograms, and you’re still driving at 350km/h and you need to stay focused.

“Whatever I do in training or in the simulators, there is nothing that demands such an intense focus as what you feel on the track . . . to what you experience when the lights go out at the start. I almost become someone else. There’s a switch that flicks on in your head, and you just become this different guy.”

But roughly an hour before this stirring Jekyll-Hyde transformation takes place, you know exactly where you’ll find F1’s most exciting prospect: Gasly will be in the Land of Nod.

“F1 DEMANDS AN INTENSE FOCUS. THERE’S A SWITCH THAT FLICKS ON IN YOUR HEAD, AND YOU JUST BECOME THIS DIFFERENT GUY.”

THIS CAR SAVED MY LIFE WHEN THE MCLAREN HE WAS IN DROVE OFF A CALIFORNIA HILLSIDE, SEAN EVANS THOUGHT IT WAS ALL OVER. THE CAR’S DESIGNERS HAD OTHER IDEAS.

124 MH.CO.ZA/ August 2019

SPEED

FUUUUU –

We’re airborne. I’m a passenger in a supercar with the roof down and we’re hurtling down the side of this mountain.

I noticed the speedometer at 170km/h before I saw the road snake hard to the right, a sickening feeling flooding my body as we start . . . flying. My eyes clamp shut, I bear-hug myself, willing my 1.8m frame to disappear.

– UUUUUCK! I am going to die. I assumed if I ever died in a car, I’d be the one driving. Let it be quick. I don’t want to slowly asphyxiate after breaking my neck. That would suc – A massive impact jerks the car around. My butt lifts out of the seat but the seat belt pins me. It feels like piano

wire trying to split me. Ambient light seeping through my clenched eyelids vanishes. It’s dark, and we’re still careening at extreme speed.

Did we just roll? Are we upside down?

We are inverted and not slowing down.

Another enormous bang and we’re right side up again, per my internal gyroscope. We’re still airborne and there’s a moment of nothingness, just whooshing wind and that stomach-dropping feeling, like on an amusement park ride that plummets you 15 stories in five seconds. Is this like the eye of the storm, the calm before shit gets real? Will the landing be what kills me? When will we lan— An explosive thud, and we’re rolling

over again. I can’t take much more.

Please, let this end. We slam around again, and finally come to a creaking rest. I blink twice, recalibrating my eyes, blinded by the bright sunlight.

We’re right side up. Smoke from the airbags and a cloud of dust envelop the chirping car in a hazy cloud, but it’s not on fire. Small victory there. My eyes survey my body for blood or compound fractures. No visible wounds. Next, I spastically fire each of my limbs, praying for painless function. Success.

My fingers frantically spider over my face, feeling for gashes or anomalies.

Normal. The driver checks out, too.

I close my eyes. For the first time since the car left the road, I exhale.

The recovered McLaren 570S, missing the front fascia and still wearing a coating of mountain dirt.

MH.CO.ZA/ August 2019 125

SPEED WE HAD TRAVELLED 70 metres out from

undertake the five-hour-plus drive from Los Angeles to Monterey, California. I even suggested the very route that was nearly my demise: Route 33, a serpentine road that bisects the Los Padres National Forest, twisting you up to a summit of 1.5km before winding you back down onto Route 166.

This was in August, when British supercar maker McLaren let me, a motoring journalist, pilot a 570S Spider, a R3.3 million drop-top coupé that boasts a midmounted twin-turbo V-8, good for 562horsepower and 600Nm of torque.

It shrieks to 100km/h in just over three seconds. In another 6.5, 200km/hr. The sensation is otherworldly. The road and surroundings warp around you as you hurtle through space in a machine that becomes more alive the closer you push it to the limit. McLarens are beloved for how accessible they make the knife’s edge.

Another journalist, an eager twentysomething kid from England who I’d never met, was my passenger.

Route 33 is not meant to be driven at ten tenths. It’s a technical route with tight hairpins that can appear out of nowhere. When I swapped places with the kid, he ripped off, seemingly capable. The 570 was lively and twitchy as he pressed harder, but his inputs seemed smooth and the car was responding favourably.

Less than five minutes later, he ran out of talent and we ran out of road.

where the 570’s now-mangled tyres last touched asphalt, and some 20m down the mountain. That’s about the length of a cricket pitch – vertically. Although we’d got up to 170km/hr, we left the road at 110, flying over two metal drainage pipes, each the diameter of a manhole cover, and missing most of the bigger trees.

The car was largely intact, though a wide debris field dotted the steep and loamy mountainside. My jersey, stored in the now-demolished frunk (boot in front), was located some 25m back up the car’s flight path. My phone was never found.

It took several minutes to catch my breath after clambering up the 50-degree slope to the top of the hill. The shock dissipated, and after talking to the US equivalent of a traffic cop – “When vehicles go over the side here, we get body bags ready. We rarely see survivors”– and watching him wave off the air ambulance, I borrowed the officer’s phone, walked away from the scene, and called my parents.

I kept it together until my father quietly said, “He could’ve killed you.” Those simple words triggered a full breakdown and I just sobbed, thick tears leaving streaky trails down my dirt-caked face. I told him I needed to call my fiancée, and his parting words stuck with me: “I’m glad you’re okay. Planning a wedding is a lot better than planning a funeral.”

I wiped away the tears and peered down at

The 570S’s cockpit.

Special airbags under the dash help protect the occupants’ knees and legs.

126 MH.CO.ZA/ August 2019

the mangled McLaren, its bright-orange body barely visible through the thick shrubbery.

One dihedral door was still up, waving at me: Hi there. Glad I was able to protect you. “ THERE’S A ONE-PIECE carbon-fibre

safety cell under here,” a McLaren engineer said later that evening at Pebble Beach, rapping the side of a 600LT, the newest model to emerge fromWoking.

“This MonoCell is virtually bombproof.

You’ll survive just about anything in a McLaren.” I glanced at my only injuries: a nick on my hand, from a thorn bush when I was climbing up the mountain, and the already-scabbing scrapes on my shins from the knee airbags that had shielded my legs. I wasn’t even sore, contrary to the paramedics’ prediction.

Credit McLaren’s multi-championship Formula One team for the pioneering invention. Racing cars are designed to go fast and protect the driver. A decade after founder Bruce McLaren perished while testing one of his racing cars, a carbon-cell “tub” was created for the 1981 MP4-1 F1 car. Rival teams pilloried the idea, believing it to be unsafe and their all-aluminum chassis to be superior. After McLaren driver John Watson walked away from a horrific fireball crash that split his car in two at Monza, every Formula One car eventually had a carbon cell installed.

When McLaren’s iconic three-seat F1 road car debuted in 1992, engineers included a carbon tub. McLaren employs a carbon tub as standard in every single car it produces – the only car manufacturer to do so.

“We need the carbon fibre’s strength to protect our occupants,” Charles Wildig, head of design execution for McLaren, offered in a charming British accent. “Especially, for example, when enthusiasm overcomes adhesion and a high-energy crash results.”

To create the tub for all McLaren’s vehicles, dry sheets of carbon fibre as thin as two pieces of paper are placed into a tool mould, and resin is injected in under high pressure. After the mixture is compressed and baked, you have a tub that can withstand more than 50 tons of force in a front crash.

“That’s the equivalent of turning the tub on its end and stacking four London buses on top. It won’t break,” Wildig said. McLaren declined to comment on the price, but

PHOTOGRAPHS BY JESSE CHEHAK

I WAS THE ONE who suggested we

producing a single carbon-fibre tub probably costs about R140 000).

In the 570S Spider, the tub is the stable, core building block upon which bits are added to complete the chassis.

For example, the A-pillars – the sides of the windshield – marry reinforced aluminium to the tub. When I expressed surprise that the pillars didn’t crumple during our wreck, because they had visible damage from the impact, Wildig shared, “We require those pillars to withstand more than three times the weight of the 570S being placed on the corner of the windshield without breaking.”

Crashes like the one I survived are extremely rare. “Rolling a McLaren is really difficult, because of how low the mass is to the ground. Driving a McLaren off a slope is one of the few ways you can do this – as you well know,” Wildig said. “Crashing into an object is over in 100 milliseconds, and big aluminium beams up front absorb that force in a front impact. In a sustained crash like yours, where it’s a long time before the vehicle comes to a stop, shedding energy is vital to surviving.” Our debris field meant the kinetic energy from the crash sloughed off the parts of the car that were designed to disintegrate, like the front fascia and even the frunk.

“We crashed one 675LT twelve times,” Wildig recalled. “The tub was perfectly fine after each test, so we rebuilt the chassis around it and crashed it again. You can’t do that with a metallic car.”

The tub McLaren incorporates into every model it produces represents the apex of safety. Ordinary cars don’t have a carbon cocoon, because the likes of, say, a Nissan Micra aren’t powerful enough to warrant it. Thanks to solid crash-safety standards, though, manufacturers have worked tirelessly to build a (usually aluminium) version of a safety cell into every vehicle, giving you a chance to walk away from what might’ve been a deadly crash just a few decades ago.

I’m typically not one to reflect on seismic life events, but when the event is so catastrophic you mentally replay it daily, multiple times, you are altered, whether you like it or not. I drive

The buttress behind the seat backs helps offer protection in case of a rollover.

This A-pillar is aluminium, but is welded to the “tub” and can withstand more than three times the car’s weight without crushing.

The side mirror was torn clean off during the crash.

slightly more slowly now, especially with a passenger on board. I get the teensiest pang of panic when I’m on curvy mountain roads. And I’m warier of riding with anyone I don’t fully know behind the wheel.

Before I left the site, a firefighter handed me an indicator from under the side mirror. “A memento,” he said. Still caked with dirt, it resides beside my bed. Whenever my eyes study it, I flash back to the instant when I knew we were about to fly off the mountain. Goose bumps always appear.

Returning to work has been a largely smooth process, with few hiccups. While testing the new Ford Raptor, engineers

invited us to jump the pick-up on a closed, off-road course. I was stoked until the minute the wheels left the ground. The sensation of falling in a speeding vehicle snapped me back to the crash, and it took a second to regain my focus. When I let another journalist tear up the side of a mountain in Abu Dhabi in a new Audi, my brow was flecked with sweat. But when I’m behind the wheel, when I’m in control, I feel confident.

I will never be a racing-car driver, but I feel a slight kinship, because the same technology that protects them also saved my life. “I’m terribly sorry this accident happened to you, but I’m glad you were in a McLaren,” Wildig said. Me too.

MH.CO.ZA/ August 2019 127

WOMAN ON TRACK

SA’S TASMIN PEPPER IS ONE OF AN ELITE GROUP OF SPORTSWOMEN MAKING HISTORY IN THE FIRST-EVER ALL-FEMALE W SERIES CHAMPIONSHIP – AN INTERNATIONAL MOTORSPORT SERIES FOR WOMEN THAT’S CHANGING THE FACE OF THE SPORT (LITERALLY).

BY SINEAD MARTIN

128 MH.CO.ZA/ August 2019

PHOTOGRAPHS SUPPLIED BY W SERIES

SPEED You might say Tasmin Pepper was born to race. The daughter of Iain Pepper – of Volkswagen Cup fame – she’s fast becoming one of South Africa’s greatest motorsport sensations.

Her brother, Jordan, has also made a career in racing, and currently drives for Bentley in the Blancpain GT series in Europe. So racing runs in the family.

“My dad bought me my first 50cc go-kart when I turned four, and that’s where it all began,” she recalls.

Tasmin is the only African driver to qualify to compete in the W Series, through a long and arduous process of elimination.

THE LOW-DOWN ON THE W SERIES The W Series is a groundbreaking racing series for women that launched in October last year. The series has one serious mission: to change the face of motorsport, quite literally – by shaking up the industry, pushing aside stereotypes, and proving that female drivers can compete equally against men in motorsport.

However, in order to force greater female participation, an allfemale series was the first essential step.

The W Series has been designed to equip drivers with the experience and expertise needed to progress their careers and hone their skills before graduating to high-level mainstream racing.

The six-stop series takes place on tracks across Europe. The inaugural season kicked off at Germany’s Hockenheimring in May, with other stops including Belgium, Italy and The Netherlands. It concludes this month, at the iconic Brands Hatch circuit in the UK. Athletes are competing for the top prize of $500 000 (R7 million) and a total prize fund of $1.5 million (R21 million).

“There are a lot of talented female racing drivers in the world,” says the 29-year-old.

“The first step was an application process where we had to submit our CVs. There were over 100 applicants, and I was one of the 64 drivers chosen to go through to the second round in Austria in January.

“Here we were split into groups, and did a bunch of different driving tests, fitness tests and media tests, over a three-day period.

The conditions were really difficult, because it was either raining or snowing… not something us South Africans are used to!”

That round narrowed the field to just 28 hopefuls, who would go into the final round

SWEET RIDE The inaugural W Series race car is the Tatuus F3 T-318, a car designed to the latest FIA F3 specs. It features sideimpact panels, front and rear carbon impact structures, wheel tethers, an extractable seat, and the new Halo system.

Cars and engineering teams are rotated between drivers for each race, to ensure that the race is simply about the drivers’ ability and to eliminate any potential advantages.

GET IN, GET FIT After qualifying, each driver was appointed a performance coach from Hinsta Performance, specialists in science-backed highperformance coaching, who provided training programmes for the drivers and who monitor their progress.

“I need to be fit to race a Formula 3 car, as it’s very physical to drive,” Pepper

says. “I train Monday to Friday; and on the weekends, I either play golf or drive my kart to keep fit.”

The training is pretty intense. “Monday is normally leg day, with a 30-minute cardio session. Tuesdays, I work upper body (mainly shoulders and abs), with more cardio. Wednesday is generally a HIIT session with cardio, and then on Thursday, I work my lower body again, with cardio too. Finally, Fridays are for upper body (back and arms), with more cardio.

“My cardio sessions consist of sprint training on the treadmill, as well as work on the Watt bike and the stepper. I really try to mix up my cardio, because I don’t like repetitiveness or feeling bored with my workouts.”

of testing a month later. “We all went to Spain, where we drove the Formula 3 cars that we’d be racing later,” says Tasmin.

“The car was an extremely physical drive, and very different to the front-wheel-drive Polo Cup car that I was used to back home.

We drove for four days; and based on our times, the final 18 drivers were selected.”

Hard work? Sure. But Tasmin is living the dream. “From driving in the snow for the first time to competing in a Formula 3 car, it’s been the experience of a lifetime. I’ve loved every minute of it, and look forward to the remaining part of the season!”

DC TAKES THE LEAD Ex-Formula 1 driver and multiple Grand Prix winner David Coulthard is the W Series advisory board chairman, and was passionate about the project from the outset.

“I know from personal

experience – my younger sister raced, and she was more naturally talented than I was; so I have firsthand family experience – that this is something that needs to be done. We need to increase the number of female drivers coming in at grassroots level.”

INTRIGUED? DON’T MISS THE NEXT RACE: Location:

Brands Hatch, UK Race: 6 Date: 10-11 Aug Track Length: 3.916km

Watch it LIVE on Facebook: Facebook page:

@wseriesracing

Instagram:

@wseriesracing @tjp31 #RethinkRacing

MH.CO.ZA/ August 2019 129

THIS MONTH’S ADVOCATE Hilda Burke is a psychotherapist, couples counsellor and author of The Phone Addiction Workbook (Ulysses Press)

RETHINK THIS MALIGNED MIDDLE-AGED RITE OF PASSAGE, AND REBOOT YOUR HEALTH. FLASH NEW CAR OPTIONAL.

Clichés about midlife crises tend to mock the symptoms without considering the causes. There may be a certain amount of tragic comedy in how they manifest, but the reasoning behind them is no laughing matter.

Anxieties about money, childcare, ageing parents – a variety of factors collide all at once, leaving many men’s mental and physical health broken down. Only a fifth of men aged 45-54 are within the healthy weight range. Just 20% take light to moderate exercise; worryingly, 38% of SA adults are insufficiently active.

Current research plots life satisfaction as a U-bend: overall happiness sinks after 40, but inches back up after 60. No one wants to endure two decades of misery, so surely it’s wise to do something about it? The midlife crisis might often manifest as a renewed interest in boot-cut jeans, but turning into a reject Top Gear presenter isn’t the savviest way to handle 45 years of 130 MH.CO.ZA/ August 2019

THE DEVIL’S DETAILS

GRAB MIDDLE AGE

BY THE WHEEL AND EASE INTO THE NEXT GEAR.

1 WHEELS OF FORTUNE

accumulated stress. There are, however, plenty of stereotypes worth embracing.

A UK survey* found the average man spends R37 143 during his midlife crisis, with a flashy holiday the most common purchase. It’s a smart investment. Make a beeline for the beach, researchers at the University of Alberta found, and the extra sunlight will shrink your fat cells.

Explore different cultures while you’re at it and you’ll sprout new dendrites, rejuvenating your brain.

According to a 2009 study 1 ,there’s good reason to invest in the muscle car you’ve always coveted, too. The roar of a V8 engine on your commute will spike your levels of testosterone, the male sex hormone that droops by 1% per year after 40. Not only does increased testosterone aid muscle building, it also provides energy and revs up your libido.

Carl Jung saw our middle years as a transitional period between the active first half of life and a second, more

reflective phase. It might be time to align your chakras and take up mindfulness – a beaded bracelet wouldn’t go amiss.

A 2016 Harvard study 2 found that genetic expression is positively affected by the practice of mindfulness and yoga.

The production of happy hormones, for example, can reverse the negative impact of work stress on your heart.

Meanwhile, overhauling your wardrobe (your workout wardrobe, not those jeans) can boost your gym prowess through a process called “enclothed cognition” 3 . Having the right gear helps you feel the part, and the extra confidence gives you a sizeable performance boost.

Compound the effect with tweaks to your training. It doesn’t all have to be about managing decline; switch focus to endurance, and you’ll make long-term gains – research suggests you can improve your stamina well into your 60s. Make this mental and physical U-turn, and you can stay ahead of the curve for years to come.

A study** found that driving a Porsche spiked men’s T levels – a boost attributed to “sexual signalling”. Rev your engine.

2

YOGA FLYING

Stress is linked to 80% of hospital visits. After eight weeks of yoga and meditation, subjects in a Harvard study reported 43% fewer health issues.

3 DRESS TO IMPRESS

Researchers† found wearing a “doctor’s coat” enhanced test subjects’ focus: what we wear affects how we think.

WORDS: TOM WARD | PHOTOGRAPHY: FERRARI PR, GETTY/GALLO IMAGES *HEALTHSPAN | **CONCORDIA UNIVERSITY | †JOURNAL OF EXPERIMENTAL SOCIAL PSYCHOLOGY

THE DEVIL’S ADVOCATE

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