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AUSTRALIAN

COLLECTOR’S EDITION

OCTOBER 2017 $8.99 NZ $9.99 INC GST

MELT YOUR GUT Blast Away Body Fat in 24 Hours

Buddy Franklin

STRENGTH + POWER

WIN AT LIFE!

by Pat Cash Jamie Oliver Larry Emdur John Safran

ADD 10KG OF LEAN MUSCLE

MAGZ_MH_1017

FREE! Spring Style Guide

BIRTHDAY SPECIAL 2O TH

Celebrating the Best in Fitness & Health

In This Issue 10.17 Matt Shirvington has stayed in the fast lane to stellar fitness.

On the Cover p22 BUDDY FRANKLIN: STRENGTH + POWER

The AFL’s brightest star on rare talent, hard graft and reaching the top of your game.

20TH 0TH BIRTHDAY BIRTHDA AY YS SPECIAL PECIAL p58 2

The perfect time to rrevisit evisit four o off our best ccover over guys and learn their secrets.

p66 WIN AT LIFE!

Four iconic men pass on the hard-earned wisdom that will fast-track your success.

p72 MELT YOUR GUT

Your around-the clock blueprint for stripping fat in time for beach season.

p89 ADD 10KG OF LEAN MUSCLE

Mike Colter, aka the unbreakable Luke Cage, shows you how to build a superhero’s body.

p97 SPRING STYLE GUIDE

Insider secrets to sharpen your look and bring your home to life.

MODEL: LANCE FRANKLIN PHOTOGRAPHED BY DAMIAN BENNETT

6

OCTOBER 2017

Sections

p10

p13

p22

p43

p52

p89

ASK MH

USEFUL STUFF

PERSONAL BEST

MH BOSS

FEATURES

ELITE

Muscle

Tactics

Nutrition

p14 SEAT OF POWER

p13 SHARPEN UP AT WORK

p16 GRILLED G FRENCH C TOAST O S

p92 BUILD MILITARY MUSCLE

p46 NETWORK YOUR WAY TO THE TOP

p21 ADVENTURE FUEL FORMULA

p94 MASTER THE PULL-UP

p78 THE MARTIAN

p36 TOP OF THE PECKING ORDER

Sex

Fitness

Style

p21 SHOULD YOU TELL?

p18 LORD OFF LIMBO

p98 SCENTS & SENSIBILITY

p52 MH TURNS 20

p32 I RUN MARATHONS

p108 NEW-SEASON TRENDS

p84 A LETTER FROM 1000 WOMEN

p34 STAND UP FOR 8-PACK ABS

p114 PIMP YOUR SPACE

Three moves to achieve game-changing explosiveness. Fast.

Time to shape up! This low-rep, heavy-lift routine will be the making of you.

The V shape you’ve always coveted is at your fingertips. No weights required.

Heed the advice of Our Girl Next Door on the red lines of fantasy sharing.

Our birthday poll reveals how you’re faring between the sheets.

Straight from her mouth, in language you’ll understand, what she truly wants from you.

The surprising snack that’ll make you the office ideas man.

Expert tips on how to work the boardroom so winning becomes a habit.

Want to shake up your life? How about flying to Mars – and never coming back?

Go low to achieve gymnast-like flexibility and be the hero of the party.

To go the distance without a meltdown, learn to read what your body’s telling you.

The Turkish get-up is your shortcut to a centre of excellence.

Your mouthwatering h i g breakfast f t change-up h p when oats won’t cut it it.

The perfect trail mix when you plan on pushing your fitness limits.

Four easy-as-you-like omelettes to fuel gains and thrill your tastebuds.

Choose a spring fragrance that tells the world you’re a force to be reckoned with.

Check out the latest looks guaranteed to make your suite dreams come true.

These pro tips from interior designers will bring your living spaces to glorious life.

OCTOBER 2017

7

Ed’s Letter

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Men's Health Magazine Australia

@MensHealthAU

@MensHealthAU

menshealth.com.au

20:20 Vision Sorry, you’ve caught me with a mouthful of birthday cake having just blown out our candles with a single puff. You see, this month, Men’s Health turns 20 years old. Yes, I know we may not look it. But then we’ve tried to take care of ourselves over the years – the odd slice of cake notwithstanding.

Yet 20 years is a milestone worth celebrating. Cast your mind back, for a second, to 1997. This was the year that Michael Hutchence died, The Castle hit cinemas, Thredbo suffered its tragic landslide and Australia retained the Ashes 3-2 thanks to the emergence of a certain Ricky Ponting. You don’t have to work in a Births, Deaths and Marriages office to appreciate that a lot can happen in 20 years.

That’s why in the process of compiling this issue, the MH team blew the dust off our archives in order to retrace “You don’tt havee to our roots. This proved an illuminating process. work k in a Births, You see, on the one hand, Deathss and d Marriages very little has changed. The MH editorial philosophy officee to appreciate remains exactly the same. We thatt a lott can happen still set out to give men the tools they need to lead better in 20 years” lives by passing on expert tips, tricks and life hacks. Our stories still aim to empower our readers to seize control of their physical, mental and emotional lives.

Yet the magazine that you hold in your hands is very different to what it was 20 years ago (you could be reading this on an iPad just for starters). The reason why it’s different is because Australian men have changed during the last two decades. That’s why we run more articles on food, fatherhood and style. We report far more on mental health as well. The reason why this editorial mix has evolved is simply because you have, too.

We’re excited about the next steps of our collective evolution. For as long as there are bellies that yearn to become six-packs and arteries that need to stay cholesterol-free, we’ll continue trying to inform and inspire you on how to become healthier, happier and more successful. It’s not a bad trifecta to aim for, is it?

Here’s to the next 20 years.

LUKE BENEDICTUS

Editor

BEN JHOTY

DANIEL WILLIAMS

Deputy Editor

DAVID ASHFORD

Creative Director

HANNAH HEMPENSTALL

Head of Sub-Editing – Health

JASON LEE

KATE FRASER

Head Of Pictures – Fashion and Health

JEFF LACK

Style Editor

CARLI ALMAN

Grooming Editor

CHARLOTTE DALZIEL

Digital Content Manager – Health

Group Picture Editor – Health

NATALIE TALEVSKI

Editorial Coordinator (02) 9394 2247

ALEX PIEROTTI

KATHY GLAVAS

Head of Health (02) 9394 2264

Marketing Director – Health (02) 9394 2057 COURTENAY RAMAN

CLARISSA WILSON

Brand Manager – Health (02) 9394 2647

Marketing Manager – Health (02) 9394 2703 HANNAH DEVEREUX

QLD Senior Account Manager (07) 3368 7486

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Group Subscriptions Manager GEREURD ROBERTS Chief Executive Officer, Pacific Magazines JACKIE FRANK General Manager Fashion, Beauty & Health MYCHELLE VANDERBURG Retail Sales and Group Marketing Director SIMONE DALLA RIVA Regional Sales Director DEAN PORTER Operations Director

ROBERT NOVICK

SAMANTHA QUISGARD

Senior Vice-President, Global Business Development KEVIN LABONGE

Executive Director, Business Development and Global Licensing

Associate Editor VERONIKA TAYLOR

Deputy Editorial Director, Runner’s World, Bicycling and books

JOHN VILLE

Luke Benedictus

SASCHA CHRISTOPHERSON

Digital Content Editor – Health

MICHELLE BAYLEY

MIKE BARTLETT

Associate Editor

Deputy Art Director

Editorial Director Rodale International

Twitter: @LukeBenedictus menshealth@pacificmags.com.au

AARON SCOTT

Associate Editor

KARL ROZEMEYER

Senior Content Manager BURCU ACARLAR

LAURA ONGARO

International Business Development Coordinator

Editorial Director, Women’s Health and Men’s Health

Financial Analyst

MOIRA O’NEILL

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Published 12 times a year. Registered business name Pacific Magazines Pty Ltd, (ABN) 16 097 410 896.

All rights reserved. Title and trademark Men’s Health © Rodale Press. No part of this publication may be reproduced in whole or in part without prior written permission. Men’s Health is a registered trademark and the unauthorised use of this trademark is strictly prohibited.

8

OCTOBER 2017

Hugh Jackman and the new TimeWalker Chronograph The new TimeWalker Chronograph is inspired by performance and the spirit of racing. montblanc.com/timewalker Crafted for New Heights.

Sydney · Melbourne · Brisbane · Perth 1300 36 4810

Ask MH

Prune your diet to give your six-pack the green light.

LIFE QUESTIONS, ANSWERED

THAT’S A RATHER leading question there, WH. If you have a lot to lose, you’re certainly cutting it fine – but there may still be hope. At this late hour, your best bet is to focus on eliminating water retention. While we’re normally strong proponents of carbs, a few days (and we mean a few days only) of deprivation will help you on your way to a shrinkwrapped torso, says PT James AlexanderEllis. “Start basing your meals around protein and leafy greens, but make sure you add salt,” he advises. “The kidneys excrete more sodium with a low-carb intake.” You’ll also want to up your water intake to 3-4 litres a day: ‘This flushes excess fluid from the body, reducing bloating.” As for your workouts, your buzz term here is “carb depletion”. This is the kind of training bodybuilders do pre-show, essentially burning out their glycogen stores. To shed that padding around your middle, AlexanderEllis suggests high reps of bodyweight moves like burpees, dips and squats, super-setting body parts so no second is squandered. Then follow up with a few sprint intervals to drop that excess baggage just in time for take-off.

10

OCTOBER 2017

PHOTOGRAPHY BY PETER CROWTHER; PAVEL DORNAK AT HEARST STUDIOS

Q I hit the beach in just one week! Is it too late to think about abs? WH

Q Do I really need to cool down after my workout?

GW When your day’s workload looms large, a gentle spin on the bike to cool down after a morning session can seem like wasted time. And you’d be right: this training bookend is past its shelf life. “There’s no scientific evidence that the traditional cooldown aids recovery,” says Ashley Capewell, fitness coach at Performance Ground. “The body will always regulate back to a steady state. A proper warm-up is more important.”

So how best to precede?

Capewell recommends killing two birds with one stone by raising your temperature and activating your muscles with bodyweight moves such as lunges and pushups, followed by mobilisation stretches that put your muscles through their full range of motion.

Q Is it a waste of time to apply for a job if I don’t meet a couple of the qualifications?

DS

Q My sneezes are loud and explosive, but my wife’s are quiet.

What’s the deal?

Nope – there’s really no downside here. Besides, no recruiter really expects you to check off 100 per cent of the requirements. You need the core skills outlined, but then work in a line like, “I can still learn more”. Being curious and seeking opportunities for growth can be the tiebreaker between equally qualified candidates, says Jan Kenyan, human resources manager at Jack Morton Worldwide. To jump off the CV stack, highlight any past employers that the company you’re reaching out to aspires to be like. If you’ve worked in a similarly paced environment, it’ll demonstrate that you can easily slide into the culture, says Jess Scott, a VP at Thuzio.

Is she the polite, demure type?

Catholic school training, perhaps?

A sneeze can deliver a lot besides a spray of mucus and saliva – like snippets of non-verbal insight into who you are. Patti Wood, a body language expert who has researched sneezing style for Benadryl (really!), claims that you can discover aspects of people’s personalities simply by observing their sneezes. Outgoing types tend to be either “drivers” (one loud sneeze) or “influencers” (many loud sneezes). Introverts tend to be “correctors” (suppressing the sneeze) or “supporters” (sneezing quietly so as not to attract attention). And multiple sneezes? Your body makes you sneeze until the irritant is gone. Or you’re oversensitive – or at least your nasal response is.

AJ

MH READER POLL When you sneeze, how many do you let out at one time?

Three in a row

26%

34%

Just once

40% Twice in a row What kind of sneezer are you?

Normal (I think?)

Loud 46%

47% 7%

Can barely hear me

Q I’m 45 and super fit but I still have pimples.

What’s up? TB HAVING FOREGONE the advantages of a resilient teenaged body (the ability to consume eight schooners and a cheap pizza without suffering an existential crisis on Sunday, for example), it seems unfair that this throwback should resurface. But, presuming you’re not still living off the student diet, there’s a likely lesserknown offender causing your breakouts: whey protein has been linked to acne by Brazil’s Federal University of Paraiba. And while the exact mechanisms at work are unclear, the hormone IGF-1 has been posited as a culprit. So try swapping it out for plant proteins to see if your symptoms improve – after all, they’ve proven just as effective for muscle growth and repair. Use our guide to save face.

WHEY UP THE ALTERNATIVES

THREE NON-DAIRY POWDERS WITH A SPOTLESS REP

HEMP IS AT HAND

Cast aside any hipster preconceptions. With a nutty flavour, hemp protein packs the full spectrum of amino acids. Its USP, however, is its omega fats for heart, joint and brain health.

Because there’s more to life than just bulking, bro.

RICE TO THE FINISH

While rice protein lacks certain amino acids found in whey (we’d advise against making it your main source of the macro), it does spoon out fibre and B vits.

Plus it tastes pretty neutral so won’t mess with your favourite smoothie recipe.

GIVE PEAS A CHANCE

Pea protein (which, we hasten to add, tastes nothing like your gran’s favourite soup) also provides all of the essential amino acids. Compared to whey, pea is lower in the BCAAs that stop muscle wastage but is rich in workout-powering arginine.

OCTOBER 2017

11

TRAVEL | MASTERED S D

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Useful Stuff

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Tons of tips, tricks and strategies for life 10/2 0 17

When problems are grating on you, turn to the wheel.

FEED YOUR CAREER WITH A CHEESE PLATTER The next time you need to take a serious bite out of your to-do list, have some food for thought: what you eat affects not only how well your brain works but the way it works, too. Heard it all before? Well, before you turn the page, bear in mind this is a lunchtime prescription free from green tea, blueberries and umpteen other usual suspects.

Instead, we’ll be serving cheese and pickle.

According to Psychological Research journal, the amino acid tyrosine has been demonstrated to promote ‘convergent thinking’ an hour after you’ve eaten. Unlike ‘divergent’ thought (tasks such as brainstorming or tackling open-ended problems) convergent or ‘deep’ thought helps you solve difficult issues with just one correct answer. Which, in layman’s terms, means ‘actually getting stuff done’. Promptly.

The study states that convergent thought requires more cognitive ‘topdown’ control, which tyrosine directly facilitates. And with the best natural sources of the nutrient including romano, gruyère and parmesan, a platter of cheese and crackers is stacked high with 9-5 efficiency.

Just try your best not to get chutney on your keyboard.

OCTOBER 2017

13

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Adv Dip Nut Med .... ... .... ... .... ... .... ... .... ...

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May I ask, why do you have to eat .... ... .... ... a large doughnut? Donuts are on .... ... .... ... the higher end of the full-of-shit .... ... .... ... scale. Bite into one and you’re .... ... .... ... giving your body a number of .... ... substances that will eventually .... ... .... . . . make you sick – most notably Time to upgrade to a bigger engine – and reap the rewards . . . .... .... ... trans fats and sugar. So there’s

By Ethan Hyde, Men’s Health Next Top Trainer winner .... ... .... ... no good time to have one. But .... ... .... ... if you must then mid-morning, .... . . .

Great glutes will serve you well in the gym and on the sporting field – and won’t go unnoticed I suppose, so your body has a .... ... .... ... by women. Unfortunately, guys tend to focus on their quads, creating a weak posterior chain chance to burn off some of the .... ... .... ... that limits athletic performance and ups your risk of injury. These three moves will sort you out. energy. Please, though, phase .... ... .... ...

Do three sets of each at the start or finish of your leg workouts. them out. A homemade muffin .... ... .... ... would be better; yoghurt and .... ... fresh fruit better still. .... ... .... ... .... ... .... ... .... ... .... ...

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Because it involves greater The key with this one is to go Unlike a standard plank that are challenging for our bodies .... ... .... flexion at the hips rather than the .. .. .. heavy. As your strength and targets your abs, this advanced to process and eliminate when .... .... ... knees, this squat variation asks confidence soar, aim to build up isometric hold goes after your eaten too frequently. Fresh cherry .... ... more of your glutes. I like to .... ... to a similar weight as you’d glutes with extreme prejudice. tomatoes with some herbs, baby .... . . . focus on going slow for the DO IT Lie across two benches squat. Mind your jewels, though. spinach and chilli are your better .... ... .... ... negative phase, pausing, then DO IT Rest your upper back so just your shoulders rest on option. But I don’t want to take .... ... .... ... exploding up while driving my across a secure bench and grip one and your feet and some of away something that makes you .... ... .... ... hips forward. a barbell that’s resting across your calves on the other. The happy. Perhaps aim to have the .... ...

DO IT Set your feet wider than .... ... your pelvis. Your calves should less of your legs being sundried option once a week .... . . . hip width, and turn your feet out. be almost perpendicular to the supported, the harder the while going fresh the other times. .... ... .... ...

Drop slowly into a deep squat. floor. Drive through your heels to move. Keep your body level by .... ... .... ...

Then, focusing on your get your butt as high as possible locking and squeezing those Jacqueline Alwill is a qualified, .... ... .... ... hamstrings and glutes, drive practising nutritionist and author off the floor, squeezing the glutes. Hold for 30-40sec, if .... ... of Seasons To Share: Nourishing back up. Again, work within low .... ... glutes hard throughout the you can. .... ... family and friends with nutritious, rep ranges: your glutes respond movement, especially at the top. .... ... seasonal wholefoods .... ... well to heavy loads.

Lower and repeat for 8-12 reps. .... ... .... ... ................................................................................................... ................................................................................................... ................................................................................................... .... .... . . . . THE SCIENCE OF LOOKING YOUR BEST .... . . . . The lastest findings from around the globe on shaping up for a long life .... .... .... ....

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Time for one exercise? Do In a four-university The fountain of youth: .... a drop set. A new study study, endurance regular training. A .... . . . . found that just one dumbbell curl cyclists rode a faster 30km when Brigham Young researcher who ....

This is how many times your bodyweight you . . . . drop set (doing reps to failure, they hydrated to replace analysed the cellular ages of 5823 .... adults found that the people who . . . . reducing the weight by 50 per cent sweated-out fluid instead of just should be aiming to hip-thrust for 10 reps, . . . . and doing more reps) improved drinking when they were thirsty. were highly active were nearly according to Hyde. Make that 2x if you’re a weapon. ... ... ... ... muscle strength and size quicker Weigh yourself before and after a nine years biologically younger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . than other techniques did. workout to assess fluid loss. than their idle counterparts.

NUTRITION KNOW-IT-ALL

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1.5 .

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14

OCTOBER 2017

ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM

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GRILLED FRENCH TOAST WITH BERRIES

PREP TIME: 15 MIN COOKING TIME: 15 MIN SKILL LEVEL:

Any caveman can sear a slab of meat over an open fire. Evolved grillers cook tastier meals faster by flaming the entire feast WHAT YOU’LL NEED • 3 large eggs • 1 cup milk • 2 tbsp honey • 1 tsp cinnamon • 1 tsp pure vanilla extract • 1 tsp lemon zest • 1 tsp orange zest • 6 slices day-old crusty bread (¾” thick each) • 1 ½ cups berries • ¼ cup powdered sugar • Fresh mint

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1. In a baking dish that can hold all the bread in a single layer, whisk the eggs, milk, honey, cinnamon, vanilla and zest. Add the bread slices; let them soak for 5 minutes, flip and soak 5 minutes more.

3. Grill the bread until browned, 2-3 minutes per side. Place each slice on a plate and top with berries and powdered sugar.

Garnish with fresh mint.

2. Heat your grill to high. Set a grill basket with the berries on the grate and cook until softened, about 5 minutes. Set aside.

Feeds 6. 860 kilojoules, 7g protein, 33g carbs

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ESSENTIAL GRILL SKILL Master the Flip For French toast, grab a fish spatula. It’s thin, so it can slide under food without mangling it. Plus, it has a long, wide surface to accommodate heftier loads of grub.

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Throw a Legendary Party Want to amp up your backyard bash so it’s not like every other one? Follow the tips of pro festival organisers

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OCTOBER 2017

FOR THE VIBE

A big picnic table has underrated party power. “A large communal table encourages people to get to know one another, says sought-after festival organiser Jonathan Mayers.

FOR THE FOOD

Focus on one surprising thing, like pineapple cooked on the BBQ. Lay out condiments: bacon, roasted capsicum, tomatoes, pickles, green apples.

Also works for pizza or tacos.

FOR THE DRINKS

A party-starting punch is easy: fill a 2-litre jug with 200ml of Absolut vodka, 100ml each of lemon and pink grapefruit juices; add 8-10 Tbsp of agave syrup. Top with 500ml of soda water; add ice, lemon slices and grapefruit wedges. Stir and serve.

FOR THE MUSIC

Sit with Spotify and add every song that makes you feel good, says on festival booker, Allen Scott. “I arrange it to start out vibey and build to a dance party as the sun goes down.”

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EMILY SKYE

Two million people follow her on instagram for fitness inspiration.

Now let her show you the way to limbo

1 / Prep Your Legs “Start “ with body squats and a lunges. You need to t warm up your quads, h hamstrings and knees,” says s Skye. Doing shots of o tequila is not a w warm-up.

2 / Set Your Stance Kick off your shoes for better balance. Walk toward t the limbo bar until you’re 30-60cm away. a “Then set your f feet slightly wider than s shoulder-width apart,” Skye S says.

3 / Tighten Up For firmer footing, tighten your core.

Squeeze your legs and glutes. If you’re too loose, you’ll fall backwards. Put your hands at your sides, out of the way.

4 / Work Your Feet As A you lean back, shuffle your feet forward.

Transfer your fo weight w to your insteps and a then, gradually, to your y toes. “Your muscles m will be shaking at this point.”

5 / Claim Victory!

You’re there! Good thing your chin didn’t hit the bar (rookie mistake)! Do a celebratory dance of your choice. Maybe hula hands to match your Hawaiian shirt?

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47%

MH READER SURVEY

18

OCTOBER 2017

Under $100

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Straight-up advice on things . . that drive men crazy . . . . . .

Q Whenever I take a trip with . . the guys, the wife checks . in with me a little too often. . .

Any advice?

Jamal . . . .

I had this customer whose wife . . would call the bar asking if he . was there. I’d hand the phone . . over to the guy and he’d give me . . a dirty look. One day I suggested . . that if he talked to his wife ahead . . of time, she wouldn’t have to . chase him around. He gave me . . the stink eye again. My point? . .

A little leg work at the start can . . save you a lot of pain later on. . . . . .

Q What’s with these people . . who never respond to . . invitations? Rude, yeah? Will . . .

It’s not like they never respond . . to them. They just don’t reply to . . yours. It’s a passive-aggressive . . way of saying, “I’m way too busy . for the likes of you”. Cross them . . off your list. And here’s a better . . never: never ask them again. . . . . .......................... .......................... .......................... . . . . . .

Q: Got a bad cold, doc. Feel like hell. . .

Why do colds always hit me in spring . . and summer when I want to have fun? . . . . A: A cold is a viral infection and . viruses can thrive anytime of year. Are . . you sure the problem isn’t allergies? . . . .

Q: Oh, is that a possibility? How can . .

I tell the difference between the two? . . . . A: Allergies don’t cause fever and . . that general weak feeling. Also, the . symptoms can tend to linger. . . . .

Q: Can I come see you? . . . . A: If it’s longer than a week or two, . . yes. Meanwhile, stay indoors, get . . rest and drink plenty of liquids. . . . .

Thanks, doc! . . . Dr Jeremiah Alt is an ear-nose-throat specialist. .

JACK THE BARMAN

TEXT A DOCTOR

PHOTOGRAPH BY JUAN ALGARIN

WHAT SHE KNOWS

On average, how much do you shell out on a wedding present?

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THE PLUGS . . emilyskye.com . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .................................... .................................... .................................... . . . .

33% . .

11% .

9% . . . . $100–$150 $150–$200 $200+

THE SOCIAL @emilyskyefit on Instagram, @missemilyskye on Twitter THE SKILL See how low you really can go.

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THE INSIDER

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YOUR FLIGHT ATTENDANT To help you avoid an international incident, we had coffee with two flight attendants (let’s call them Elaine and Jeremy), who let secrets fly under the condition of anonymity

Phones, Schmones “I’ll deny it, but everyone is on the phone right up to take-off, even the flight attendants,” says Elaine. “So just keep doing what you’re doing.” But know this: some attendants are strict about it, she says. Don’t oppose them.

W e Ta k e T i p s “We’re supposed to refuse once, and then we can accept,” Jeremy says. On flights where there’s a lot of drinking, a tip can buy your flight attendant’s favour for better service, says Elaine. Be discreet.

It’s Just Filthy “Don’t eat directly off the tray table. People change nappies and clip toenails on it. And don’t walk around We Fear Feet without shoes. Every “Passengers and staff bodily fluid has been on trip all the time. I’ve seen the floor,” says Jeremy. black eyes, lost teeth “That’s why you see and even broken arms,” dark blue on a plane – says Jeremy. Blocking the seats and our the aisles with your legs uniforms. It doesn’t or feet is annoying and show stains.” dangerous. Sit tight.

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RANDOMQUESTION RANDOM QUESTION

Why yd does other h pe p g eople’s laughter ? piss me off? p

Beiing occasionally (emphasis on B “occcasionally”) enraged by the u bridled joy of happy children is a unb p rfectly natural reaction. “Humans per fi d drastic fluctuations in sound find a noying,” says psychologist John ann P ul Garrison. If you’re irked by Pau cacckling, chortling, snorting or s eeching, maybe you’re just scre s nsitive to sound. Generally sen s eaking, when we’re feeling happy spe a d connected in our own lives the and

joy of others brings us even more happiness, says marriage and family specialist David Klow. But if someone’s laughter doesn’t feel contagious, something might be wrong. When you’re in a funk, seeing other people enjoying life can make you feel worse. Anger in response to their joy could mean you’re dealing with symptoms of depression, says Klow. If it’s truly troubling you, book in with a therapist.

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OCTOBER 2017

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Nice Guys Win . .

“Switching to a middle seat . . so a family can be together . . is considerate,” Elaine says. .

“That kind of gesture may . . earn you a free drink or a . . premium snack. Or you . . might pay less to upgrade . . your seat,” Jeremy says. . . . . . . . . . . . . . . .

Plane Sex: G ross . .

“It’s like saying, ‘Hey, let’s . do it in someone’s pee’,” . . say Elaine. “We also have . . to unlock the bathrooms . . more often than you . . think,” says Jeremy. And . yes, they can unlock the . . bathroom from the . . outside. Busted! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ......................... ......................... ......................... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... . . . Percentage of their sexual ... ... . . . encounters in which lesbians ... ... . . . orgasm. Straight women: 65%. ... . . . SOURCE ARCHIVES OF SEXUAL . . . BEHAVIOR ... ... ... .........................

We Have Our Ways “If people are up and being annoying, we’ll have the pilot turn on the seatbelt sign,” says Jeremy. “And we can have a note placed in your file.”

(Didn’t know about that, did you?) That’ll red-flag you to future crew.

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ILLUSTRATION BY RAMI NIEMI

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MH CAR REVIEW . . . . . . . . .

A luxury carmaker veers into rougher terrain – and emerges with . . the winning workhorse you’ve been waiting for By Andrew Chesterton . . . .

At first glance, that gleaming three-point the X-Class is, in fact, a real ute. It will carry . . star shining from the front of what is clearly 1.1 tonnes, will tow up to 3.5 tonnes and you . . a workhorse ute makes as much sense as a can have a choice of four-wheel-drive . felt-wrapped hardhat. systems that should prove enough to tackle . .

This is Mercedes-Benz, for Pete’s sake, almost anything you care to point its snub. . makers of luxury limousines, unhinged nosed grille at. . . performance cars and almost everything in The X-Class is actually based very . . between. But definitely – definitely – not heavily on Nissan’s far more accessible . pragmatic utes.

Navara ute (the two brands have partnered . .

And yet, seemingly impossibly, the on its development), but Mercedes has . .

X-Class is here. overhauled the suspension in its version in . .

First announced two years ago and the hunt for better dynamics and a . . previewed in concept form last year, the premium-feeling, silky-smooth ride. . production-ready X-Class has finally been Our super-brief test included some high. . revealed, and what Benz is calling the speed corners, sharp direction changes . . “world’s first premium pickup” is now and a short run off-road that was enough to . . locked and loaded for an April 2018 launch convince us the X-Class should prove . . in Australia. plenty capable on and off the tarmac. .

And while there’s plenty of premium The price remains a tightly guarded . . touches lurking inside the cabin, scratch secret for now, but we dare say it will sit at . . beneath its polished surface and you’ll find the top of Australia’s ute pile. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................... ................................................................... ...................................................................

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Alice Treloar . . . . . .

Q She asked about my . . fantasies. They’re, uh, . . unusual. Do I just make up . .

CS something vanilla? . . .

Define unusual, CS. Mariah may . . have your back, arguing it’s just . . a sweet, sweet fantasy, baby, but . . that doesn’t hold true for things . . like necrophilia or bestiality. If . you’re fessing up to a secret foot . . fetish or wanting to introduce the . . occasional tap on the tooshie, . . that’s different but still proceed . . with caution. Your ideas may . be rejected or ridiculed so start . . small with what you choose to . . share and invite your lady to do . . the same. You both might harbour . . a secret desire to get nasty at a .

Blake Shelton concert. . . . . . .

Q My mate writes love letters . . to his girlfriend. Do women .

SS actually like this? . . . .

In short, yes. Technology has . . all but eradicated old school . . romantic gestures. “Hey babe, UR . hot.” “Sweet (.)(.)” Shakespeare . . would be groaning in his grave. . .

But remember there’s no need to . . pen a heart-felt essay every time . . you want to express yourself. .

A Post-It note stuck on the . . bathroom mirror or a note hidden . . in her favourite book will have the . . same effect: a big swoon from her . . thanks to a little effort from you. . . ......................... ......................... ......................... .. .. .. .. .. ..

Hiking isn’t a license to mainline sugar, but plenty of companies selling glorified chocolate bars send that message. . .

Turn to a smarter snack for your trek (or brisk lunchtime walk). First pre-hike stop: the supermarket bulk aisle. This .. .. .. mix will fuel one guy through about 90mins of activity, says Valerie Berkowitz, author of The Stubborn Fat Fix .. .. .. ..

THE DIY TRAIL MIX GENERATOR .. .. ..

1/ NUTS 2/ DRIED FRUIT 3/ SEEDS 4 / BONUS .. ..

15 grams 30 grams 15 grams 60-80 grams .. ..

I D E A L LY U N S W E E T E N E D U N S A LT E D A N D H U L L E D FOR MORE CRUNCH S A LT E D O R U N S A LT E D .. .. ..

Apples Pumpkin seeds Bagel chips Almonds ..

Apricots Sunflower seeds Wasabi peas Peanuts .. ..

Bananas Mini pretzels Cashews .. ..

Blueberries Rye crispbread Pecans .. ..

Cranberries Pita chips Walnuts .. ..

Raisins

BEAUTY AND A BEAST

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THE GIRL NEXT DOOR

Your Adventure Fuel Formula

OCTOBER 2017

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OCTOBER 2017

10/17

PERSONAL

BEST

Champion Mindset

Lance “Buddy” Franklin is the brightest star in Australia’s biggest sport. In an exclusive interview the AFL champion and friend of the House of Dior reveals the secrets that can help you reach the top of your game

BY BEN JHOT Y PHOTOGR APHY BY DAMIAN BENNE T T

OCTOBER 2017

23

Buddy Franklin hates to lose. Always has. Always will.

And by lose we’re not talking about grand finals, or even big games at the MCG on a Friday night. If you really want to know how much Franklin can’t stomach the taste of defeat you have to start on the training track.

Because that’s where it all begins for Buddy Franklin.

The stories from his years at Hawthorn have gone down in club folklore, perhaps none more so than a preseason session at Coffs Harbour back in the early days. There the club’s elite performance manager Andrew “Jack” Russell got the team to do a session of 150m repeats. Hard yakka in the hot sun.

Franklin remembers the day well. Looking over at his idol, Shane Crawford, he decided then and there that whatever happened he would finish ahead of the veteran superstar.

“You’ve got some of the greats of the game there and I remember looking at Crawf and just trying to beat him,” Franklin recalls. He didn’t just beat Crawford that day. He beat everyone, running an astonishing 22 150s at a head-shaking average of 18 seconds (for reference, former Olympic sprinter Matt Shirvington’s fastest ever 150 was a touch under 15 secs).

“The guys took it in turns to challenge him on different reps but he won every single one,” confirms Russell. Incredibly, his fastest rep – a blistering 17 seconds – was his last one.

“I’m a very competitive person and I hate losing,” says Franklin. “That’s how I’ve managed to get the most out of myself.”

The story is revealing and not just for the eye-popping times involved. So mesmerising are Franklin’s skills with footy in hand – the goals from 60m off one step, dribbles along the ground from tight in the pocket – you forget just how freakish an athlete he is and how hard he’s had to work to reach the top.

“That’s the thing, everyone looks at players and thinks they’ve got a lot of skill but behind the scenes I train as hard as I can,” says Franklin. “A lot of the things I do on the field, they’re not just flukes. There are a lot of hours on the training track that go into them.”

Former Geelong captain and Channel 7 commentator Cameron Ling puts it this way.

“Nobody gets as good as he is just by pure natural talent,” says Ling, whose team enjoyed one of the great rivalries with Franklin’s Hawks. “You might play 10 good games or even one good season but you don’t do it year after year, in big games, finals, premierships, with all the focus on you, the best defenders on you every time, other opposing players looking to help out on you, you don’t do it for that long without being unbelievably hardworking and utterly professional off the field.”

You may not have been blessed with

24

OCTOBER 2017

Franklin takes a sleeves-up approach to training.

FITNESS

A LOT OF THINGS I DO ON THE FIELD ARE NOT JUST FLUKES. A LOT OF HOURS ON THE TRACK GO INTO THEM Franklin’s physical gifts, but you can tap into your competitive instincts and take pride in your performance every single time you train, every single rep. The difference, of course, is that as a battler your efforts probably won’t be overshadowed by your dazzling skills. Your hard work will be recognised.

WORK HARD, PLAY HARD The first thing you notice about Franklin when he arrives at an inner Sydney photo studio as a friend of the House of Dior and their new fragrance, Sauvage Very Cool Spray, is his size. As he extends his hand and politely introduces himself, you immediately find yourself trying to reconcile his hulking 199cm, 110kg physique with the agility and deftness he displays on the field.

The second thing that strikes you is his humility. It doesn’t quite compute with the larger than life persona projected by a ravenous media, or his standing in the game.

It’s unlikely any player in the history of the AFL has had a more magnetic, commanding presence on the field. Nor has there been one who’s been as reserved and reclusive off it.

“The crowd rises even before he gets the ball,” says Ling. Off the field though, Franklin works hard to invert that spotlight. “He’s not comfortable with questions about himself,” Ling adds. “He’s very quick to turn it around and point out that he’s just part of the team.”

The humility is perhaps a product of humble beginnings. Franklin grew up on a farm at Dowerin in WA’s wheat belt, 160km northeast of Perth. With four sisters, all of them mad keen on sport, he spent his days kicking the footy at goals painted on the shearing shed, the sound of pigskin hitting corrugated iron echoing around the property.

At 12, he knew he wanted to play AFL, transferring to Wesley College in Perth to expose his game to a wider audience and get an education. By 15 he’d made the state team before being picked up by the Hawks in 2004 as a 17 year-old.

Russell, who arrived at the club from Port Adelaide at the same time, remembers being struck by the kid’s callowness. “He was extremely raw, one of the rawest athletes I’ve seen come into the system,” he says. So raw in fact, he couldn’t do a single chin-up or push- up. What also struck Russell was the kid’s capacity for hard work.

“Bud trained as hard as anyone,” he says

levelly. “He had a real thirst for the work and you could see very early on that he had a determination to be the best.”

By 2007, with a few preseasons under his belt, Franklin’s football skills had been matched by an astounding endurance base, formidable strength (he could now knock out chins on demand) and perhaps most importantly, power. “He became a lot stronger but what really changed was that his power improved dramatically,” says Russell. “He was very quick and strong and he could get a huge amount of momentum behind him.”

These qualities, together with his innate competitiveness, made him the most exciting and, on his day, devastating player in the AFL. “If you’d come to watch Hawthorn train in the 2007 season and you knew nothing about AFL football, you’d have said that guy there is the best athlete and best footballer by a significant margin,” says Russell. And if anyone at the Hawks ever managed to beat him on the track? “The next rep he would beat them,” says Russell. “He would just absolutely put it on the line and make sure they knew that he was the dominant athlete.”

Franklin has never lost those competitive instincts, using them to drive his training efforts and defensive intensity to this day.

One of the most fearsome sights in today’s game is the number 23, with a full head of steam, charging towards a pack.

“You feel it when he gets you,” says Ling with a chuckle. “When he hits you with one of >

Build Your SpeedEndurance Base Interval training is a critical component of AFL preseason training with huge benefits for the modern player, reckons former Olympic sprinter and running coach Matt Shirvington. “For someone like Buddy who has to get a fingernail in front of someone on a lead it’s vital that he can have that energy and efficiency in his stride to get himself that extra inch of space,” Shirvington says. Shortrecovery repeats and longer endurance runs over 150 and 300m mimic on-field requirements, Shirvington adds, helping you build your speed and hold it for longer.

Do the following session once a week:

150m x 2 (90 sec recovery) 3min rest 150m x 2 (90 sec recovery) 3min rest 150m x 2 (90 sec recovery) 3min rest 150m x 2 (90 sec recovery) 3min rest 150m x 1

Buddy brilliant: Franklin unleashes from outside 50.

OCTOBER 2017

25

FITNESS

THE BIGGEST THING FOR ME WAS TO EARN THE RESPECT OF MY TEAMMATES AND I THINK I’VE BEEN ABLE TO DO THAT those big tackles you know you aren’t just being wrapped up by a normal bloke. Buddy hits you with everything.”

Typically, Franklin shrugs off his defensive efforts as merely “part of the game”. But while it may not make the highlight reels, it’s the kind of nitty gritty element of his play – the gym equivalent would be a deep squat – that lays the foundation for success across the board. “You put a big emphasis on defensive pressure because if you’re able to do that the other stuff will look after itself.”

FIND YOUR FIRE If you raised an eyebrow when Franklin joined the Swans on a nine-year, $10.2 million contract back in 2014, you weren’t alone.

Unprecedented in Australian sport, the deal had many detractors who questioned how effective Franklin could be by the final year of the contract at 36 years of age.

Now, four years in and with Swans membership topping 50,000 for the first time last year, it’s beginning to look like money well spent.

“When he signed that contract I kind of shook my head and thought surely he can’t keep going for that long,” admits Ling.

“Now, seeing the way he’s been playing I take it all back. I don’t see him slowing down in the next couple of years.”

Franklin insists he hasn’t looked ahead, preferring, in the athlete’s parlance, to live in the moment. “I know I’ll be able to get there but for me it’s more important to think about playing my best football right now.”

Surely the detractors fire him up?

He’s only human (possibly) after all.

The truth is those who make it to the very top in any field don’t need external forces to fuel their fire.

26

OCTOBER 2017

Such is their intrinsic motivation and competitive nature they have all they’ll ever need to bring out their best. If you do want to impress anyone, Franklin advises, make it your peers.

“Externally the stuff that’s written about me doesn’t motivate me,” he says. “The biggest thing for me coming up here really was to earn the respect of my teammates and I think I’ve been able to do that.”

Such a blinkered approach is probably a survival tactic.

When you receive as much press as Franklin does, you’d be crazy to read it, good or bad. “It’s not draining,” he says of the media attention he receives. “I haven’t known any different since coming into the AFL. The biggest thing for me is to have great people around me. Inside a footy club you don’t really hear anything.”

Perhaps that explains why Franklin and his Swans teammates never panicked when they started the season a disastrous 0-6 before turning it around and winning 13 of their next 15 games to storm into the finals.

“We knew we just needed to get back to basics,” he says.

“Whether you win, lose, play well or play badly you need to keep things the same and get back on the track.”

The track. In once again invoking this most mundane of performance platforms Franklin hammers home an immutable truth: success, even for the most naturally gifted among us, begins and ends with what you do off the field, away from the cameras, when no one’s looking. “That’s something that’s been with me since I was young,” says Franklin. “Nothing is ever given to you.”

STAND OUT FROM THE CROWD Encouraged by his wife, model and presenter Jesinta, this year Franklin has spread his wings off the field with a move into the world of style and grooming. “I think it’s important to have an identity outside of footy,” he says. Here are some of Franklin’s style cues:

Style Heroes A$AP Rocky and Travis Scott “They put together some awesome kits. I think for men it’s about keeping it simple with your basics and finding key pieces each season that make a statement.”

Must-have Garment Off White Jumper “Love this brand. Their jumpers are awesome.”

Casual go -to “Invest in some good hoodies. I like to wear mine with a leather or denim jacket.”

Fragrance SAUVAGE Very Cool Spray “It comes in a cool unbreakable can and it’s lightweight so I can just throw it in my footy bag.”

Massage Tiger Balm Red Ointment onto aching muscles or joint pain for effective temporary relief. For stressed and tired neck and shoulder muscles, try specially developed Tiger Balm Neck & Shoulder Rub. Discover the sensation of Tiger Balm’s signature blend of essential oils and oriental wisdom.

AUSTRALIAN REGISTERED MEDICINE Tiger Balm Red AUST R 63734.

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Always read the label. Use only as directed. If symptoms persist see your healthcare professional.

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HEALTH

Lend your broken sleep cycle an outside edge.

NATURAL REMEDIES THE HEALTH BENEFITS OF A GREEN WEEKEND STRETCH BEYOND GOOD SHUTEYE. THESE TIPS WILL OPTIMISE YOUR TIME OFF THE GRID

S AT U R DAY 1 1 A M COUNTRY SMILE Take a hike. Nature walks have been associated with decreased symptoms of depression and lower rates of perceived stress, the Uni of Michigan found.

Reset Your Body Clock Under Canvas

S AT U R DAY 9 P M HAPPY CAMPERS Research conducted by tent manufacturer Olpro found that 95 per cent of couples who go camping together report a boost in sexual satisfaction.

With spring upon us, find out how a night away in the great outdoors can lay foundations for sounder slumber back home S U N DAY 1 P M

28

OCTOBER 2017

time camping, safe from any sleep-disrupting mobile phones and other LED sources, avoided the typical weekend pattern of late nights and long lie-ins. Combined with greater exposure to daylight, this produced a biological timing shift, resetting their body clocks an average of 100 minutes earlier.

Outwitting the nightly staring contest with your ceiling will require more than one long weekend in the Blue Mountains or Yarra Valley, mind. Consistency is key to keeping your sleep on track. Maintain a regular schedule, increase daily exposure to sunlight and save your social media for the morning commute to prevent your circadian rhythm from switching to fastforward. Then it’s simply a case of stifling your smugness as the only man not yawning through 9am meetings.

LIGHT BITES Eating your lunch al fresco will raise your levels of vitamin D, associated with a 7 per cent reduction in all-cause mortality, the Archives of Internal Medicine report.

M O N DAY 8 A M FOREST PUMP Forgo Monday’s queue for the bench. A study in California Pacific Orthopaedics found men who take their workouts outdoors lose, on average, 6 per cent body fat.

PHOTOGRAPHY BY AGATA PEC

IT’S NO SECRET that a predilection for doublescreening Netflix and Instagram leads to an antisocial relationship with your morning alarm.

But even for those who evade the dreaded “blue light”, your production of the sleep hormone melatonin could be experiencing some drastic urban decay.

Data collected at the University of Colorado Boulder reports modern living reduces your exposure to natural light by a gloomy 13 times when compared with optimal outdoor levels.

This delays melatonin production, stalling your internal body clock by up to two hours.

Thankfully, with spring here, the same research suggests that using a long weekend to flee the city could undo a winter’s worth of damage to your sleep cycle. In a study published by Current Biology journal, participants who spent

MELBOURNE

NOVEMBER 12

# CITY2SEA

THE SEASON STARTS NOW

MUSCLE + FITNESS

Grease is the Word

You may be eating the right foods, but are you dressing it astutely? MH asks whether hipster favourite coconut oil has the substance to topple olive oil’s ancient credentials?

V VS

OLIVE OIL

COCONUT OIL

40 K

$343 M Revenue in Asia-Pacific countries from coconut oil sales in 2016

Metric tonnes of olive oil produced in Australia each year

SCIENCE SAYS

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

Fatty acids in coconut oil can delay agerelated cognitive decline by giving brain cells extra fuel to repair themselves UNIVERSITY OF COPENHAGEN

JOURNAL OF NUTRITIONAL BIOCHEMISTRY

SLICK MOVES

Anti-inflammatory

Great with balsamic

Balances blood sugar

“Olives’ monounsaturated fat provides benefits to cardiovascular health and blood pressure”

Improves digestion

ENDORSEMENTS

Boosts good cholesterol

Moisturises skin

“Medium-chain fats provide a fast source of energy and stoke metabolism for a healthy hand in fat loss”

NUTRITIONIST BEN COOMBE

DIETITIAN EMER DELANEY, MYPRIVATEDIET.COM

Low smoking point

Possible chemicals

Fewer hipster points

Use refined oils for light frying and save extra-virgin for drizzling. You’ll lose vits and minerals by applying heat to the more expensive stuff

More expensive

CULINARY TIPS

Super kilojoule dense

Too solid to drizzle

Coconut oil’s ability to retain nutrients at high temps is its USP, but you can also whip up a dressing by whisking it with apple-cider vinegar, honey and mustard

THE MH VERDICT: OLIVE OIL WINS! While coconut’s fry-friendly profile is enough to extend its shelf life, the health benefits and culinary versatility of olive oil mean it lives up to its Homeric billing as “liquid gold”.

Pour and dip to your heart’s content and leave your body, not your wallet, feeling lighter

30

OCTOBER 2017

WORDS: ED COOPER; PHOTOGRAPHY: BETH CRUTCHFIELD

OIL SPILLS

ADVERTISING FEATURE

SCALP IS SKIN YOU PUT IN THE TIME TO TAKE CARE OF YOUR BODY, BUT WHAT ABOUT YOUR SCALP? FORTUNATELY, WITH A LITTLE CARE, YOU CAN GIVE THE FLAKES THE FLICK WITH EASE

LIKE THE REST OF YOUR SKIN, scalp suffers the effects of winter dryness. Many people care for their skin during winter but don’t realise their scalp needs a little extra TLC too. The solution is head & shoulders Dry Scalp Care Shampoo and Conditioner. Formulated with almond oil, it nourishes and hydrates your scalp and leaves hair shiny and fresh. The result? A healthy, protected scalp and great hair that’s touchably soft, all winter long.

DON’T HIDE, TAKE ACTION There’s no need to go into hibernation until spring. When used together, head & shoulders Shampoo and Conditioner work 60% more effectively** (vs using the shampoo alone) to give you incredibly soft and shiny hair that’s up to 100%^ flake-free, so you can get up-close with confidence.

FOR GREAT HAIR ANYWHERE If you’re going from the gym to the office or vice versa, head & shoulders is a gym bag essential. Ideal for both men and women, the 3Action Formula gives your hair and scalp the nourishment and hydration it needs, so you can live life with confidence, flake-free^.

DON’T BE A STATISTIC! TACKLE YOUR FEAR OF FLAKES HEAD-ON..

79%

of Australians suffer from dandruff but most don’t seek treatment, instead hoping it will go away*

54%

of dandruff sufferers have curbed their social lives due to feelings of self-consciousness over a flaky scalp*

27%

are reluctant to cosy up to a loved one because of dandruff*

*Conducted online among a representative sample of 1,007 respondents aged 18-64 years, distributed throughout Australia including both capital city and non-capital city areas. Survey conducted by Galaxy Research, commissioned by head & shoulders – Procter & Gamble.**In reducing scalp issues vs using head & shoulders shampoo plus a P&G non anti-dandruff shampoo ^No visible flakes with regular use.

VISIT HEADANDSHOULDERS.COM.AU

MIND

MIND

WHAT HAPPENS WHEN…

I Run a Marathon?

Considering taking on and ticking off this bucket-list event?

Our quick tips will make going the distance a good bit easier.

Just don’t tell your rivals

1

Seasoned endurance athletes and 42.2km rookies alike can expect a rush of adrenaline on race day. But while a little will fire you up, too much can burn you out. “Adrenaline breaks down muscle glycogen,” says Professor Andrew Jones, Exeter University physiologist.

“Bring down your heart rate with diaphragmatic breathing: one hand on your belly, one on your chest, inhale and exhale deeply, five times.”

4

Scale the Wall

Even the most experienced runners will describe “Hitting The Wall” with sombre resignation.

“This is when the glycogen in your muscles becomes depleted,” says Jones.

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

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

Take a Breather

1

2

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

Softly does it.

4

3 3

32

OCTOBER 2017

Feel the Force

Pounding the pavement takes its toll on your hips, knees and ankles. “The force of each step is more than twice your bodyweight,” says Spilsbury. “As fatigue sets in and your form slips, you’ll start to ache.” Mitigate the damage by ensuring your trainers are fit for purpose.

Replace them every 800km and never lace up a boxfresh pair on the big day – break them in with at least four 8km runs.

5

Fluid Dynamics

With 10,900kJ of energy expelled, your body will be crying out to collapse in a quivering heap. Don’t let it. “If you stop moving as soon as you finish, you’ll experience dizziness due to a drop in blood pressure,” says Spilsbury. Keep walking and go easy on the fluids: sipping rather than gulping is more efficient for rehydration. Or sip a beer. It’s not exactly efficient either but you’ve damn well earned it.

WORDS: DANIEL MASOLIVER; ILLUSTRATION: PETER GRUNDY

2

Trust your Gut

UNLEASH THE ATHLETE INSIDE YOU

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MUSCLE + FITNESS

Stand Up For 8-pack Abs

0

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YOU’VE PEAKED

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02

GET G T UPP IN ARMSS

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03

PUSH S AHEAD

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W YOU’LL WHAT O GGAINN TOTAL-BODY FAT T BURN U

0

BOULDER SHOULDERS S

34

OCTOBER 2017

A CO OBBLESTONE CORE

PHOTOGRAPHY: PHIL HAYNES

TAKE TOO THE FLOOR OOR

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Top of the Pecking Order

Hatching a plan to crack your best-ever body? MH presents the only four omelette recipes you need to fuel any fitness goal

TURN UP THE HEAT ON YOUR METABOLISM. JUST DON’T BE CHICKEN WITH THE SPICE...

SERVES TWO • EGGS, 4 • BUTTER FOR FRYING • CORIANDER, PINCH • CHILLI FLAKES • TOMATO SALSA, 75G • WHOLE AVOCADO, DICED • FETA, 75G

02

1632 KJ

27g

21g

15g

FAT

PROTEIN

CARBS

METHOD

1/ Whisk four eggs to get a creamy consistency, then melt the butter in a frying pan until it starts to brown.

2/ Add the eggs, coriander and as much kilojoule-torching chilli as you can handle, then cook until the eggs scramble (yes, you can intentionally scramble this omelette).

3/ Place half the salsa and avo on one side of the omelette and fold it. Adding avocado to meals curbs your urge to snack by 28 per cent, Nutrition Journal reports. Top with the cheese, remaining avo and salsa.

Crack on with your day.

PRE-WORKOUT TORTILLA DE PATATAS

POWER YOUR SESSIONS WITH A PROTEIN-AND-CARB KICKSTART AND CONSIGN LUMPY SHAKES TO YOUR LOCKER

METHOD SERVES 4 • LARGE WHITE ONIONS, 2, 1/ / Fry the onions in a pan HALVED AND SLICED with the bay leaf. Once they • EXTRA-VIRGIN OLIVE OIL are softened, pile in the • A BAY LEAF potatoes and cook on a low • SSLICED C POTATOES,, 900G 9 heat for 10 minutes, then • EGGS,, 9 crank it up until the spuds • SALT S T AND PEPPER ER

1414 KJ 9g FAT

16g PROTEIN

48g CARBS

36

turn golden. Not only do they provide glycogen (i.e. muscle fuel), they’re rich in potassium, which aids muscle function.

2/ Whisk the eggs in a bowl with salt and pepper. Add the spuds and onion and stir.

Pour into a medium-hot pan and cook for four minutes.

3/ Cover with a plate and cook for four minutes longer before turning the omelette onto the plate. Rest for five minutes, then cut into your gourmet gym-readying grub.

WORDS: THOMAS LING; PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS; FOOD STYLIST: MATTHEW FORD AT HERS AGENCY THANKS TO LONDON’S EGGBREAK, EGGBREAK.COM, NACHO DEL CAMPO AT CAMINO, DOMINIC CHAPMAN AT THE BEEHIVE, ANNA HANSEN AT THE MODERN PANTRY

01

MEXICAN FAT-LOSS BREAKFAST

NUTRITION

03 CATCH OF THE CHEATT DAY

THIS INDULGENT DISH HAS HEALTHY FATS APLENTY TO FUEL YOU UR RETURN TO THE SQUAT RAC CK SERVES 3 • MILK, 500ML • BLACK PEPPERCORNS, ¼TSP • WHITE ONION, ½ • SMOKED COD, 500G • BUTTER FOR FRYING • PLAIN FLOUR, 100G • DOUBLE CREAM, 150G • HOLLANDAISE, 150G • EGGS, 9 • GRATED PARMESAN, 10G

04

METHOD

1/ Pour the t e milkk into a small pan pa with t pepperr and d onion..

Heat to jjust below e boiling g, then he lowerr in the sm moked ked cod, d, ski skin-down. Poach itt for side-d f four minutes, mi , then h n de-skin d kin Strain the and flake. S h milk pan. and heat h t itt gentlyy in a p n 2/ In ano other err pan,, melt e t the e butterr and d stir tir iin th the flflour.

Slowly add the milk to create a smooth sauce.

Whisk the cream and add it to the sauce along with the hollandaise for a big hit of calcium plus fatsoluble vitamin D.

3// Beat e t the e eggs, gg pour into i t a pan and d stir. ti Once O it’s set on the bottom and soft on top, add the flaked cod and spoon a thin layer of the sauce over the top.

Add the grated parmesan, then grill until slightly browned. C’est fini.

IMMUNITY-BOOSTING VEAL OMELETTE

PAC PACKING ANTIVIRAL GARLIC AND GINGER, THIS RECIPE WILL L KEEP EP YOU FIGHTING FIT WHEN TRAINING HARD

1632 KJ

2656 KJ

34g

46g

36g

FAT

PROTEIN

CARBS

SERVES 5 • RED ONION, 150G, DICED • GINGER, 30G, SLICED • GARLIC, 10G, SLICED • VEAL MINCE, 500G • RICE WINE, 75ML • CHILLI FLAKES, 4TSP • LIGHT SOY SAUCE, 40ML • GOLDEN GOL CASTER SUGAR, 12G O C POWDER, 5G • PORCINI • CCHICKEN C STOCK, 60ML • EGGS, 100

20g

39g

3.5g

FAT

PROTEIN

CARBS

METHOD

1/ Fry the onions, ginger and garlic until soft. Brown the mince – veal is rich in energising B vitamins – then tip all of the ingredients into the onion pan, except for the stock and the eggs. Cook for 20 minutes.

2/ Pour in the stock and cook 2 minutes more. forr 20 W When n yourr minc mince is ready, whisk w skk a couple p e of eggss in and heatt a small knob a bowl a ob of butterr in a large ge pan p n over er a high heat. Add a dd the eggs o once e the e butter’s e sizzling.. ce the heat and add d 3/ Reduce ssome of the e muscle-build ding m mince. Fold o –a and devo our.

OCTOBER 2017

37

MUSCLE + FITNESS

Your weights routine is holding you back. Time to break free.

DEVIL’S ADVOCATE

The Gym? What A Drag THE FITNESS industry is in rude health.

It’s strong, it’s powerful and – like Dwayne “The Rock” Johnson’s arms – it just keeps growing. According to a report by Suncorp Bank, Australians spend $8.5 billion on gym memberships and sporting equipment each year, equating to $2340 per household. And if you’re one of those with a membership, you’re wasting your time and money.

Whether you want to craft a hard body, secure your long-term health, or both, you’d be wiser ditching the gym and making your training functional. Not functional in the sense that it’s a means to an end – repeated action in pursuit of a goal. But functional in its purest sense: that it will enable you to actually do stuff. A body manufactured in the weights room is essentially an unnatural one, with muscles that bulge in the centre – a product of linear movements such as biceps curls, which create a swollen dated aesthetic.

A functional physique, however, has long, toned muscles that are as thick where they meet your joints as they are in the middle. Just look at the calisthenics guys down at the park – they’re twisting their bodies through every plane of motion and the result is a balanced body. It’s more attractive, too: survey after survey reveals women prefer athletic bodies that look strong and able, not like they’ve been inflated by a pneumatic pump.

To forge a better physique, forget about dividing your week by anatomical area – arms day, chest day, legs day, yawn. Instead, over the course of a week, incorporate three types of training. The

1/ ADAPT & THRIVE

2/ MOTION CARRIED

3/ POWER PLAYING

People with flexible, varied fitness routines are more likely to stick to them, according to University of Florida research.

Multi-planar exercises (moving in all three planes of motion) both strengthens your muscles and reduces the risk of injury.

Cornell Uni found that people who view physical activity as “fun” rather than “exercise” are less likely to overeat afterwards.

OCTOBER 2017

Tim Shieff is a pro parkour athlete, twotime World Freerunning Champion and Ninja Warrior winner

first is for balance: controlled movements that engage every muscle in your body, be that through yoga or rock climbing. The second is endurance – swimming, running or cycling for an extended period of time.

Finally, you need an explosive movement that requires you to twist and turn, move up and down, from side to side. Sports from football to tennis to parkour require this sort of dynamic movement. Incorporate all three and you’ll acquire a well-rounded, proportional body that not only looks better with your kit off, but helps clothes fit better, too. You won’t be restricted to a tracksuit by bodybuilder bulk, but you’ll have the shoulders to fill out a suit.

Your newly functional body will also improve your health. The endurance work boosts cardiovascular capacity and burns body fat, distancing you from the growing obesity epidemic. Meanwhile the fullbody balance and explosive activities engage not just your visible muscles but your fascia, too – the band of connective tissue that stabilises muscles and joints, and keeps you mobile in your later years.

Don’t pay for the privilege of being cooped up in a gym. Get outside and use your body as nature intended.

DEALS WITH THE DEVIL

38

SATAN’S LITTLE HELPER

A BODY MANUFACTURED IN THE WEIGHTS ROOM IS AN UNNATURAL ONE

WORDS BY DAN MASOLIVER; PHOTOGRAPHYBY AGATA PEC AT HEARST STUDIOS

Put P ut down ut do d own the th e h heavy eavy m metal metal. meta ettal. If e If you you want want an ntt to to unllea eash your yo yo ou ur tr true rue p potential, otential, says sa ays parkour park ko ou urr expe expert ex e xpert unleash Tim T Ti im Shieff, im Shie S hie hi hie eff ff, you you n need eed n never ever lilift ift a weight wei eight ag eig again a gain

7 Foods Doctors Prescribe Think of these foods as your shield against poor health BY

BRI T TA N Y RISHER

Here’s what most guys buy at the supermarket: beef, chicken, sugary desserts and alcohol.

Really: the research firm Hartman Group studied this recently. Those categories are also among the top sources of kilojoules in our diet.

Beef and chicken are fine, but you know the effects of excess alcohol and sweets. Carry extra fat and you could end up harming your heart.

Why not short-circuit the process and eat the way the experts do?

We checked in with some leading medical minds to find out what foods they eat and why. Their shopping list will keep your body running at optimum efficiency.

1/Oysters Yes, oysters. These briny bivalves outmatch all other foods when it comes to zinc content. “Zinc plays a role in enzyme activity and protein synthesis and is key for immune health,” says dietitian Alicia Anskis.

Plus, studies suggest a link between zinc deficiency and decreased testosterone.

Oysters are also loaded with iron and vitamin B12, both of which support blood circulation and energy metabolism. Try to work oysters into your rotation of two to three servings of seafood a week.

Try It If you can find fresh oysters, shuck ’em and slurp.

Or buy canned, smoked oysters (they’re in the tuna aisle). Pop them on crackers and add goat cheese.

40

OCTOBER 2017

NUTRITION

Olive Oil.

1-2 Tbsp

Eggs.

7

Recommended amount to consume daily

Minimum number to eat each week

Oats.

8g

Fibre in a big bowl (2 cups)

your ultimat her foods our experts picked for grass-fed beefe grocery list: broccoli, spinac , wild-caught sa h, lmon, mackere Greek yogurt garlic, mushroo, tomatoes, almonds, l, ms, dark and avocado. chocolate

2/Something Blue or Purple Cardiologist Dr Stephen Kopecky came up with this one and no, he doesn’t mean blue M&Ms, but rather produce like blueberries, grapes, eggplant (skin on) and red cabbage. The pigmentation signals the presence of anthocyanins, a group of antioxidants that battle inflammation.

Eat these to lower your risk of inflammationrelated illnesses like heart disease, diabetes and cancer.

Try It In a medium bowl, mash a handful of blueberries with a little salt and chopped basil; add a splash of balsamic. Spoon this slightly sweet sauce on top of grilled salmon or roast chicken.

Fill the Rest o with the Gof oYdour Trolley Stuff Here are the ot

Beans.

Purplish Foods.

Potential dip in your LDL cholesterol if you eat ⅔ cup a day

Cups to aim for each week

2-5

5%

Walnuts.

Oysters.

405

28g

Kilojoules in a handful (2 tablespoons)

Protein in a half dozen of the Pacific variety

3/Eggs

4/Beans

5/Oats

6/Walnuts

7/Olive Oil

We’re talking whole eggs, not just whites.

Yolks have compounds that keep your eyes, brain and bones healthy.

Research now confirms that they won’t spike your cholesterol, says Anskis. Eggs also have the highest “biological value” of any protein source. Translation: your body can absorb more of the protein for greater muscle-building benefits.

Two things in life are guaranteed to break your heart: high school crushes and not eating beans. In a 2014 study, people who ate ⅔ cup a day of legumes, such as peas, beans and lentils, reduced their LDL (bad) cholesterol by 5 per cent.

Have a half-cup serving of beans at least three or four times a week. Black, white, red, pinto – your body doesn’t care.

“All whole grains are good, but oats are probably the easiest to add to your diet since they’re not hard to cook,” Anskis says. Two cups of oatmeal has 8 grams of fibre; that’s about half what the average person eats daily. That’s not close to the 38 grams you need to drop your risk of heart disease, stroke, hypertension and diabetes, so eat fibre from produce too.

All nuts contain hearthealthy good fats, but three of our experts singled out walnuts as nutritional champs.

They’re packed with omega-3 fatty acids, says White, which may also strengthen your sperm. In a Biology of Reproduction study, the swimmers of men who ate about ⅔ cup of walnuts a day showed improved motility, vitality and shape.

“Your primary fat should be olive oil,” Kopecky says. Researchers credit a potent polyphenol called oleocanthal for fighting everything from Alzheimer’s to some cancers. Consider your supplier too. “I only buy extra virgin olive oil and get it at stores that have a high turnover,” Kopecky says. “If it sits for a long time, it loses some of its benefits.”

Try It For a no-heat lunch, try curried egg salad with greens: mix 8 chopped hard-boiled eggs with 1 Tbsp Greek yoghurt, ½ Tbsp curry powder, some chopped parsley and salt to taste.

Try It Toss a rinsed can of chickpeas with olive oil, a little garlic powder, smoked paprika, and salt.

Roast at 200° for 30-40 minutes, tossing halfway. It’s a crunchy, smoky snack.

Try It Mellow out their flavour by blending walnuts into a shake, dropping them into a soup, scattering a few atop a salad, or crushing them to use in a breading for fish or chicken.

Try It Extra virgin olive oil is best used for lowertemp cooking. At higher temperatures, beneficial compounds break down and the taste suffers. So use it to sauté or as a finisher for soups or salads.

Try It You don’t always have to go sweet with oats; their sturdy texture can also support savoury flavours. Add salmon and avocado, or mix in mushrooms and greens sautéed in garlic.

OCTOBER 2017

41

Spring into

SPRING

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For more spring inspiration head to foodiful.com.au

Spring onion tart with romesco sauce

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POWERED

SUCCESS WITHOUT STRESS

MH BOSS BY

Move the Dial Find out how Christophe Hoppé escaped a boring desk job to create a new watch brand and become his own boss > Photography by Giles Park

OCTOBER 2017

43

MHBOSS he watch market is dominated by huge brands with intimidating histories and the marketing budgets to match.

Gaining any foothold in such a competitive industry is tough, particularly when you’re building a business from scratch. But that’s what Christoph Hoppé has done with his Australian watch brand, Bausele.

Based in Sydney, Hoppé founded Bausele in 2011. The name is a fuzzy acronym for “beyond Australian elements”. That’s because every watch boasts a transparent crown that contains a few grains of Australia, in the form of white sand from the beach, red earth from the outback or some other elemental form of the Lucky Country.

In the six years since then, Bausele became the first Australian brand to exhibit its wares at Switzerland’s prestigious Baselworld Fair. Now firmly established in the market, Hoppé recently finalised a deal with the Sydney Opera House to make a watch that incorporates the distinctive white tiles from its world-famous roof.

Uninspired by the nine-to-five grind of your day job? Follow Hoppé’s tips on how to plot your escape route and launch your own successful brand.

T

FIND THE BIG PICTURE Prior to Bausele, Hoppé worked as a chief financial officer. Strictly speaking, his remit was managing financial risks, plotting budgets and maintaining records. But Hoppé refused to be confined to crunching numbers. He insisted on understanding how each business worked from as many angles as possible. “Yes, I was that boring guy in front of the EXCEL spreadsheet,” he says. “But I always tried to look beyond that at what the people around me were doing.”

While working for the Swiss watch brand Universo, for example, Hoppé learnt the fundamentals of watchmaking by relentlessly quizzing his colleagues from other departments. “In the factory, I would go to the person in front of the machine making watch hands and ask exactly how it worked,” he recalls. “That’s why I can still make a watch hand from beginning to end.”

Whatever your job, developing a multidimensional understanding of the business is always useful (even if it’s simply for your day-to-day sanity). “Understand the process that happens before you and consider how you can do your role in the best way possible to make it easier for the next person,” Hoppé says.

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1999 OCTOBER 2017

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POWERED

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SAY THIS! CERTAIN WORDS, UTTERED FREQUENTLY, MIGHT MAKE YOU RICH Do you “not understand those market figures”, or do you “not understand them

yet”? Punctuating the end of your Down to earth: Bausele’s natural elements get a big tick.

At the very least, this approach will make you a more valuable employee. But it could also open up greater possibilities, Hoppé suggests. “Maybe there’s a business opportunity right there…”

CREATE YOUR OPPORTUNITY While at Universo, Hoppé realised what he really wanted to do was to become the CEO of a watch brand. Given that he worked for the Swatch Group – the world’s largest watchmaker that manufactured and owned multiple brands – this didn’t seem like an impossible dream. But when he shared his ambition with his managers, they quickly hosed it down. Hoppé was told he’d need to work for the company for another 10 years to even start to merit consideration for such a position.

“I thought: ‘Are you kidding me? I’m not staying 10 years. No way’.”

Instead of waiting for the opportunity, Hoppé created it himself. Despite the fact that he’d just fathered his first child, he packed up his family and relocated to Sydney, where he proceeded to found Bausele. “It’s always easy to find excuses not to do it.

But if you really want that freedom, you have to get on with it.”

GO ALL IN Initially, Bausele was a part-time business. With two small children by this stage and a wife who was studying part-time, Hoppé was still working in finance – first at Investa, then as CFO of Hurley – in order to pay the bills. But when the Sydney Morning Herald ran a story on Bausele in 2014, the orders began to roll in. Hoppé pounced on the opportunity to quit his day job and dedicate himself to Bausele full-time. This, he believes, was the turning point: in the three years since, Hoppé’s brand has almost doubled its annual revenue.

“Previously, I was doing the minimum on Bausele.

Since going full-time, it’s become a business.”

In retrospect, this isn’t surprising, Hoppé says.

A full-time job not only gobbles up your time and energy, it also means that you’re not totally invested in growing your project. “Take away your safety net,” Hoppé says. “You have to go all in. The difference is night and day for your business and, if you are dedicated, it will work.

You create more opportunities.”

Throwing in your day job is easier said than done when you’re the main breadwinner in the family. Yet Hoppé insists that having a young family shouldn’t deter anyone from becoming an entrepreneur. “Of course it’s a risk,” he admits.

“But what’s the worst-case scenario? If it doesn’t work out, you go and find another job. Life is made to be lived not survived.”

TRUST YOUR INSTINCTS Hoppé’s first job in the watch world was as CFO for Technomarine. It was there that the brand’s maverick founder, Franck Dubarry, shocked the staid industry by making watches that brazenly combined diamonds with plastic. “At the time it was completely crazy,” says Hoppé. “But he took orders of $US40 million in one summer.”

Similairly, when Hoppé started Bausele, his friends in the watch world urged him to make small, vintage-style watches. Instead he created the Oceanmoon, a watch that’s big and bold with a 47mm dial and a crown that contains a sample of red Australian earth. “Everybody told me ‘You’re crazy! What are you doing?’,” Hoppé says. “Today, I can’t keep up with production.”

Ultimately, your business can only go so far by playing safe and following the herd. “To be successful, you need to follow your gut and your instinct,” Hoppé insists. “Just make sure you also keep a close eye on the market, too.”

statements with the word “yet” broadcasts your ambition and potential, says Dr Leslie Becker-Phelps, a clinical psychologist.

In a study from the University of Illinois, people who pumped themselves up using “you” solved significantly more anagrams than than those who went with “I”. Just keep it down would you? We don’t want to hear you talking to yourself all day.

Hey, boss: when people work together on a tough project, they stick with it 48-64 per cent longer than when they go it alone, a Stanford study found. Why? Collaboration makes the task more interesting and each participant feels more personally motivated.

Stop wasting time on bad ideas. Warren Buffet famously observed that successful people say no all the time. But when you

s Ac B a t or Do am usele’ minic bas s g P u s ad loba r c e or l br ll be and com e

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shoot down the boss’ plan, just be sure to

2016

replace it with something better, says Debra Benton, author of The CEO Difference.

2017 OCTOBER 2017

45

MHBOSS

NETWORK YOUR WAY TO THE TOP Raise your earning potential and gold-plate your reputation by learning how to work any boardroom, or party, with the help of our business psychologists (bottom right)

START

You are going to a....

Industry ye eve entt

Office ce e party y

Don’t D Do on’t say aayy w what hat yyou ou ar aare; re; e;

Get known by being nngg uus useful. usefu use sseefull..

“Research ““Res Res Re R essea eearch arch w who ho yyou ou ar aare re going goin goi ggo oing too m meet,” eet,” says George.

“Send out schedules and introduce yourself beforehand,” says Fortes Mayer. Everyone will be looking for you when they arrive.

“Is there anyone you know through colleagues or university? This will highlight shared experience.”

say what you do. “Your job may be a tax lawyer – boring – but tell people you save clients thousands of dollars and you’ll spark interest from new customers,” says Downton.

“Have your opening line ready to avoid an embarrassing

Take Tak Ta a e ccharge haar arge ge ooff the the meet-and-greet meet-and-gree m eet-and-greet to be visible

and prominent from the off. The early introduction ensures your name is on the client’s lips now and after the meeting.

Client ie meeting i g

CLIENT MEETING Boss the meeting – whatever your rank – and show the clients and your seniors why you’re the best bet for new contracts and that pay rise

silence,” says Ilsley. Go for openended questions about the last speaker or your industry’s wider economy to engage people instantly.

K eep yyour our ppalms alms dr ddryy Keep Exppand Expand Ex aand nd your your contacts connta tacts book book by tapping into the

networks of your existing contacts. “Try to think about how you can best serve the needs of their business partners,” says Fortes Mayer.

Sit S it oopposite pposite yyour our bboss. oss.

Studies show this makes you look as though you’re their equal, rather than just their right-hand man, in the eyes of everyone else around the table.

with a hand-specific antiperspirant such as No More Sweat: Hands and Feet. No more slippery introductions.

Employ EEm mpploy looy ‘‘planned ‘ppplanned planne lannnneedd la sspo poontaneity’ ntaneity’ with clients, says spontaneity’

“Don’t go for the hard sell,” says Fortes Mayer. Cultivate your relationship by letting them talk.

Remember the ‘two ears, one mouth’ formula – and use them in that ratio.

Control cconvers Control conver conversations onverssatio ations aat iiooons ns with wi ithh a nod nnod. od. Research by the od od.

Social Issues Research Centre found that single nods maintain the flow of chat, double nods speed up the flow, but triple nods interrupt the flow.

46

OCTOBER 2017

““Always “A Always bbee nnice ice to to the thhe reece eceptionists ec ceptionists ceptio cce eptionists,” says receptionists

Downton. They’re invaluable for tip-offs, and hold the keys to priceless access.

WORDS: ED CHIPPERFIELD

Wynn. Keep a note of their big industry events and wish them well. This demonstrates a real sense of individual interest.

Make M Ma ake the ak the he cconnection

“Play business Cupid and become an important middleman by introducing people in your network to each other,” says Fortes Mayer. They’ll return the favour and you’ll soon be fishing in a bigger pond.

INDUSTRY EVENT Dazzle potential new employers at conferences and awards nights with the smartest networking in the room

Where possible, always explain that a joint contact recommended you say hello, says Ilsley.

“A referred contact is between 8-10 times more likely to get a result than a cold contact.”

Wear W ear eeaar your yyoouurr name n tag high

Hack Ha H aack ckk linguistics. linnguistics. guist sttiics. End general

on your lapel to guarantee recognition, says Downton.

“Wear it as if it’s a buttonhole.

People will be happier if they can see your name; they’ll use it and remember it.”

comments with a rising intonation, ending with ‘isn’t it?’.

The question re-engages them in the conversation.

Sow o your your ccareer areeeer seeds seeeeds.

Avoid ‘What do you do??’ as an opening line. It’s clichéd and suggests that you are only interested in what the person can do for you, says Ilsley.

“I’m not looking right now, but your company is one I could definitely see myself working at one day.”

It’s the perfect pitch at an industry event, says Downton: enticing, but won’t get you into trouble.

“If you want to leave, just tell them you have to get on,” says Downton. Validate the conversation with a compliment, tell them what you’re about to go and do, and ask them for their card.

“Don’t do a Gordon Brown – adopting a rictus grin or making absurd gestures – it comes across as totally bizarre,” says Downton.

Don’t call people bigots, either.

Whether it’s the Christmas bash or just a post-work beer, seal alliances and gather info to give you the edge for that next promotion

you in control.

Make M Ma a e your ak your eescape swift.

Authenticity is paramount.

OFFICE PARTY

Never Nev Ne N evver eerr give giive gi ve yyour own card out out first. first firs fi rrst st. Holding back puts st

Be emotionally honest.

Don’t be scared to show a vulnerable side, says Wynn.

Shared vulnerability rather than bravado makes space for others to discuss their thoughts – making for better working relationships.

Appear captivated.

Being interested is far more important than being interesting.

“Get people talking – you learn more and don’t have to work so hard,” says Downton.

MEET THE NETWORKERS MH’s crack squad of expert shoulder-rubbers Richard George Networking expert at LinkedIn

Raise your profile by helping to organise the event. Anything from choice of venue to suggesting a fancy dress theme will leave your mark on proceedings. If done well, people will come to you, making your networking a breeze.

Pro-activity Pro-ac Pro-a Pro Pr P rroo--aac is memorable.

“It can be as simple as planning a whip-round for someone who’s leaving,” says Fortes Mayer. Be the first to organise and people will remember your efforts.

Tom Fortes Mayer Creative director at psychology company FreeMind

Jack Downton Director of executive training firm The Influence Business

Lisa Wynn Director of coaching firm Corporate Potential

Richard Ilsley Partner at sales and marketing consultants Synogis

OCTOBER 2017

47

MEN’S HE A LTH X

Business Time 5IF MJOFT CFUXFFO PGGJDF BOE PGG EVUZ BSF JODSFBTJOHMZ CMVSSFE .BLF 6/*2-0 ZPVS POF TUPQ TIPQ UP VQHSBEF ZPVS XPSLXFBS UIJT TQSJOH Photography by Edward Urrutia Styling by Elle Perring

• Easy Care Broadcloth shirt, $49.90 • Relaxed ankle pant, $49.90 • Comfort jacket, $99.90 • Gibson tie, $49.00 • Italian matte leather belt, $49.90

MHBOSS

Utility Player

Cuff Love

Co-designed with golfer Adam Scott, these pants offer you the versatility to transition straight from the golf course to a night out. Dress up with a blazer or down with a simple navy polo.

Revealing a flash of your “mankles” adds a modern, streamlined edge to your outfit.

It’s a look that works best with slim, tapered pants when the cuff is limited to roughly an inch.

• Dry pique polo shirt, $29.90 • Dry Stretch (Kando) pants, $59.90 • Stretch mesh belt, $29.90 • Socks, $4.90 • Ted Baker Derby shoes, $379

• Washed striped crew tee, $19.90 • Extra fine merino v-neck cardigan, $69.90 • Regular Fit Chino, $49.90 • Adidas Stan Smith sneakers, $130

Brighten Up Instead of relying on your shirt for an injection of colour, browse the chinos spectrum to liven up your look. Keep a formal edge by anchoring with block colour neutrals on top – think white, pale blue or grey.

• Easy Care shirt, $49.90 • Slim-fit chino, $49.90 • Stretch tape belt, $29.90 • Socks, $4.90 • Florsheim Regent shoes, $189.95

All clothing by Uniqlo unless specified

OCTOBER 2017

49

MEN’S HE A LTH X

1. Knit Pick When it comes to office knitwear, keep your sweater sufficiently slimline that it can always nestle easily beneath a jacket.

Cotton cashmere cable sweater, $49.90 Easy Care shirt, $49.90 Dry Stretch (Kando) pants, $59.90

2. Blazer Glory

3. Neck Step

Suddenly called into a client meeting? A simple navy blazer instantly smartens up any look.

A work shirt doesn’t always need a collar. Button up to the hilt and give the classic white shirt a modern update.

• Comfort jacket, $99.90 • Washed striped tee, $19.90 • Relaxed ankle pants, $49.90 • Italian leather emboss belt, $49.90

• Broadcloth stand collar shirt, $39.90 • Cotton cashmere sweater, $49.90 • Slim-fit chino, $49.90 • Leather wide mesh belt, $49.90 1 2

3

MHBOSS Jacket Required Soft, light and wrinkle-resistant, this form-fitting jacket works perfectly with chinos for the office or can be worn back with jogger pants for a more casual weekend look.

• Extra Fine Cotton Broadcloth shirt, $39.90 • Comfort jacket, $99.90 • Relaxed ankle pant, $49.90 • Stretch tape belt, $29.90 • H-Wood shoes, $49.95

All clothing by Uniqlo unless specified

OCTOBER 2017

51

52

OCTOBER 2017

20 MH TU

RNS

CHECK-UPS ARE VITAL AS YOU AGE. AS WE BLOW OUT THE CANDLES ON OUR 20TH BIRTHDAY CAKE, WE TOOK THE PULSE OF 1000 MH READERS TO ASSESS THE STATE OF THE MODERN AUSTRALIAN MAN > PHOTOGR APHY BY BARNABY WILSHIER

OCTOBER 2017

53

MONEY TALKS

Y T E I X N A M

44 27 Percentage of men who worry about financial security.

$1000

Forty-two per cent of men spend over this much on their credit card each month.

¼

Say they couldn’t survive six months if they lost their job.

WHAT YOU DO WITH YOUR SPARE CHANGE

Savings 43% Entertainment 40% Eating out 39% Holidays 33% Health and fitness 26% Grooming 10% BUY EXPERIENCES If you want to splash rather than stash, purchase objects that make future experiences possible, like, say, hiking boots or a guitar (or condoms?). They provide similar levels of delight to the experiences themselves, says the Journal of Consumer Psychology.

54

OCTOBER 2017

Percentage of men who report feeling constant or frequent anxiety.

93

Percentage who experience some stress in their life.

28

who e g a t n e c Per r fear thei ips h relations to too e suffer dureen time. much sc

29

Percentage who feel pressure not to show weakness.

94

Percentage who get under 8 hours sleep a night.

Top three causes of stress:

Money worries Exhaustion Work pressure

1 in 3 men still

feel pressure to be the provider and protector in their family.

WHO YOU TALK TO WHEN SOMETHING’S BOTHERING YOU: If in a relationship:

If single:

Partner 62% Mother 11% Male friend 9% Father 5%

Mother 32% Male friend 25% Female friend 12% Father 7%

20 MH TU

62

Percentage of men concerned about their mental wellbeing.

68

Percentage who feel uncomfortable asking for help with problems.

9

Percentage who think they should never cry.

MAKE STRESS A STRENGTH 1 Think of your pounding heart as your body tapping resources in preparation; it’ll widen your arteries and boost attention, says The Journal of Experimental Psychology.

2 Rebrand the “stress hormone” cortisol as the “get up and go” one. Concordia Uni found that optimists display less of a stress response (they’re also likely to use Monty Python ringtones).

3 Give your time to family or charity: do-gooders live longer, says a University of Buffalo study, even if stressed. It’s not like you’re busy or anything.

BE A BETTER MATE Suicide is the leading cause of death for men aged 15-49.

Men account for almost four out of five suicides. No health service can do as much to reverse this as you. Look out for your friends, keep an eye on colleagues and don’t neglect your relatives. If you’ve noticed someone beginning to withdraw, help dig him out of a rut. Exercise the body and exorcise the mind, together. The physical and the mental are more closely related than you realise.

40

LOOKING GOOD

Percentage of men who always try to look their best.

17

Percentage who don’t want others knowing how long they spend on grooming (that you Christiano?)

RNS

who wouldn’t 93 Percentage consider botox

(you say that now!)

The amount of time most men spend getting ready.

FACE UP How you look affects your pay packet. In a Yale study “Beauty and the Labor Market” people with above-average looks received a “pay premium” of as much as 5 per cent, whereas those who were less easy on the eye suffered a salary penalty of up to 9 per cent.

54: Percentage

L O O C Y D D A D

who say they take 50-50 responsibility for raising the kids.

40 57

Percentage who have children.

Percentage of dads who are more involved in parenting than their fathers.

FAMILY The area most

men say brings the most satisfaction in life, followed by lifestyle and work.

HOW YOU LIKE TO SPEND YOUR DOWNTIME

With kids: 49% With partner: 44% Relaxing: 39% Exercising: 38%

FAT CHANCE Becoming a new father slashes your testosterone by as much as 34 per cent, says Northwestern University.

One way to help restore your T: add healthy fats to your diet, including avocados, almonds and olive oil. A UCLA study found men on a low-fat diet had 12 per cent lower levels of testosterone in their blood. >

OCTOBER 2017

55

SEXY TIME

30

Percentage of men who wouldn’t date someone who’d dated a friend.

92

Percentage in a relationship who say they’re happy.

The correct answer, of course.

53

Percentage satisfied with the amount of sex they’re having.

31

Percentage who would be put off dating someone they felt had too many previous sexual partners.

Once a week Forty-two per cent get busy this often.

After GOT, right?

12%

of guys admit to having cheated on their current partner.

COULD SHE HAVE CHEATED ON YOU? A new study published in the Journal of Sex Research found the danger time for a married woman to stray is 6-10 years into the union.

MAKE IT COUNT University of Toronto researchers found happiness peaks when couples have sex once a week but doesn’t increase with greater frequency. Then again maybe you should follow your heart rather than your head. Research published in the American Journal of Cardiology found men who shag twice a week are 45 per cent less likely to develop heart conditions than men who have sex just once a month.

1 in 5 guys are getting lucky less than once a month.

56

OCTOBER 2017

WORK IT!

72

Percentage of men who are happy in their job.

T I F G N I T H G FI

55

Percentage of men who exercise more than 3 hours a week.

43

Percentage who prefer solo workouts.

20 ¼ P U FUELLING 24 MH TU

WHAT’S STRESSING YOU AT WORK

Overflowing in-tray: 51% Job insecurity: 35% Long hours: 35% Infuriating colleagues: 34% Career stuck in neutral: 34% Insulting pay: 30%

12

WORK ON YOUR CHILL People with personality traits that include ambition and perfectionism are less happy at work and in life than go-with-the-flow types, a study in the Indian Journal of Community Psychology found.

Percentage who describe themselves as career-driven.

ABUNDANT ENERGY! The health sign men rate highest (60 per cent).

3 in 5 Proportion of

men who say they’re fit.

YOUR TOP 3 FITNESS GOALS

Lose weight: 43% Improve strength: 24% Gain muscle: 16%

RNS

of guys say they know it all when it comes to nutrition.

1 in 3 say

they rule the kitchen in their household.

DON’T OVER-EGG THE OMELETTE A new meta-analysis published in the British Journal of Sports Medicine found consuming 1.6 grams of protein for every kilogram of body weight was excellent for brawn building – but more protein on top of that was a waste.

Percentage of men who reckon protein is the most important macronutrient.

27

Percentage who cite “stress release” as the main reason for drinking.

40

Percentage who say exercise improves mood.

ABS

Body part men want to improve most, followed by chest and back.

DO DECLINE CRUNCHES Look to do three sets of 20 reps, with a final set of 15 using a plate between 15 and 20kg.

The declined position forces you into working your lower muscle groups, whereas a flat crunch isn’t quite as effective.

OCTOBER 2017

57

FITNESS

For 20 years our cover has stood as a benchmark for physical achievement, showcasing some of the best bodies in the business.

Here, we revisit some of our top cover stars to discover how they’ve managed to stay in formidable shape despite the passage of time

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MATT SHIRVINGTON , 38

PHOTOGRAPHY BY GILES PARK

Train For Your Hobbies CATCH MATT SHIRVINGTON at Balmoral Beach on a weekday morning and you could be forgiven for thinking he’s about to make a comeback to top-level sprinting. The 38-year-old former Olympian bounds up the beach’s 226 concrete steps before hitting the oval to knock out a medicineball circuit.

It’s a tough 40-minute session that incorporates both resistance and cardio, designed by a man who knows his body the way a mechanic knows the carburettor on a Corolla. He knows how it will respond to different types of training, how it will react to changes in intensity and how various types of fuel affect performance. In short, the onetime fastest man in Australia and two-time Men’s Health cover model knows more about getting the best out of his body and, by extension, yours, than just about anyone. And he’s still willing to learn.

“I love seeing someone doing something different in the gym and going up to them and asking ‘how do you do that?’” says Shirvington, fresh from his morning session.

Since first gracing our cover back in April 2002, Shirvington’s been on a unique fitness journey.

One that’s seen his training evolve from being purely

performance-driven to a regimen that now underpins an extremely active lifestyle.

“In terms of strength and size, I was much bigger, much stronger and my body fat was less when I was doing athletics,” he says. “It was a much more functional body type. But I was training six hours a day, seven days a week.”

Fast forward to 2014 and Shirvington took on a six-week transformation challenge under Hollywood trainer, the late Greg Joujon-Roche, that saw him strip down to singledigit body fat. The result, as you can see on the cover above, speaks to the possibilities that open up when you combine expertise with iron discipline.

But it wasn’t sustainable.

“In terms of aesthetics I would say it got me my best body ever,” Shirvington admits.

“It probably wasn’t the most functional type of training and the diet regimen was very difficult to maintain.” What it did do, he says, was recalibrate his metabolism and spike his muscle-building capacity. “I’ve been in pretty consistently good shape ever since,” he says.

Indeed, on the eve of his 39th birthday, with two daughters and a new baby due any day, Shirvington’s training

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“IF MY AMBITION OUTWEIGHS MY PHYSICALITY THEN I’LL GO INTO THE GYM AND TRAIN”

COVER MODEL MOVE

and lifestyle today may be the most balanced they’ve been in years. “The thing that came to mind after the transformation challenge is the realisation that you’re never going to be as physically perfect as you were as an athlete,” he says. “That can weigh on your mind but I’ve accepted I’m a dad now, I work for a living and I think my body reflects that.”

Dad he may be. Dad-bod?

Definitely not. Shirvington currently tips the scales at 81kg, the same weight at which he competed and he boasts a very lean 10 per cent body fat.

He reckons he could still run a hundred in around 11 seconds.

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it keep him in seriously good shape, it allows him to indulge in his numerous hobbies – skiing, snowboarding, surfing and mountain biking – at a higher level than most weekend warriors.

“I love training for skiing,” Shirvington says. “I’m a guy who if I’m going on a ski or surf trip and I can’t do it at the level I want, say my ambition outweighs my physicality, then I’ll go into the gym and train for it.”

And right there, Shirvington may have hit on the secret to finding the motivation to train as you get older. “If you can get the physical benefit of doing something you love, why wouldn’t you train so that you can do it better and keep doing it?”

This is a full-body move that builds explosive power through your chest, shoulders, quads and glutes, says Shirvington. Holding the med ball taxes your arms and adds an element of muscular endurance. Do 3 sets of 10 with a 7kg ball.

Sample Workout Medicine ball circuit Push press x 10 Burpee x 10 Woodchopper x 5 each side Single arm push-up (one hand on ground, one on ball) x 5 each side Repeat circuit 3 times.

“In between each move I’ll throw the ball, run to where it lands and do the next exercise,” says Shirvington. “You could do this routine 3-4 days a week and that’s all you would need.” Shirvington supplements the med-ball work with stair runs and laps of an oval, clocking up 5k in total.

MATT SHIRVINGTON WEARS LULULEMONS’ RISE ‘N SWEAT SHORTS (DARK ASH); PHOTOGRAPHY BY GILES PARK; GREGG AVEDON PHOTOGRAPH BY JOHN LOOMIS

Medicine Ball Burpee

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Reelin’ R li ’ in the th he he ye years ea ars: ars s: there’s nothing fishy here. At 52, Avedon looks this good in real life.

GREGG AVEDON, 52

Consistency Is The Key June 2001

TURN TO THE NEXT PAGE and take a quick look at the two photos of the guy hiking his shirt up. That’s Gregg Avedon, who’s appeared on a record 16 Men’s Health covers – second only to the bar code. One photo was taken in 2000; the other just a few months ago. Can you tell which is which?

Not so easy, is it? That’s because at 52, Avedon has managed to preserve himself better than a mummified pharaoh. And his secret, he says,

isn’t really a secret at all: “I’ve just been extremely consistent with my training and diet across 35 years,” he says. Granted, as a model and personal trainer it’s his job to look as if he’s found the fountain of youth. But just because Avedon’s office is a gym doesn’t mean he acquired those abs through osmosis.

“Some days you feel great and other days you don’t,” he says.

“But if you can walk into the gym every day and meet two goals – to be safe and to be sore the

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COVER MODEL MOVE

Incline Dumbbell Bench Press “It’s great for overall chest development while also hitting the delts and triceps,” says Avedon, who sports a 112cm chest. “Let’s face it – a good chest gives you the illusion of a well-proportioned physique. This move also builds the serratus muscles of the abdomen, the lats, the arms and your grip strength.”

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“AVOID THE GERBIL-ON-A-WHEEL THING, WHERE YOU’RE CONSTANTLY GETTING BACK IN THE GYM AFTER EVERY TRIP”

1/ Eat a clean, organic, mostly plant-based diet, along with pasture-raised, grass-fed, lean proteins that are free of hormones.

2/ Hydrate with plenty of clean water.

3/ Exercise with or without weights five or six days a week.

4/ Get seven to eight hours of sleep every night.

5/ Do something each day that helps you reduce stress.

STRIKE A POSE

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on-a-wheel thing, constantly cleaning up your diet and getting back in the gym after every trip.”

A typical workout for Avedon starts with 20-30 minutes of highintensity cardio on an elliptical machine or stair stepper, followed by 30-40 minutes of resistance training that includes rotating days of chest/shoulders/ abs, back/arms/abs and legs. He does this workout five or six days a week; he also walks 6 to 9km in the evening to “clear my head and manage stress”.

Avedon has had no major health problems and only two injuries in his career, a hernia and a torn biceps from doing a preacher curl. “It took a lot of rehab, but I can lift a piano with that arm now,” he says.

Nonetheless, some effects of aging have crept in. “It seems like I’m always battling some kind of little ache or pain,” he admits, “but I don’t let it get me down. I say, ‘Okay, today is not a good day to do this movement because it’s bothering my shoulder, so I’ll do an alternate one.’ I always find a way to work around it.”

Oh, and by the way, those photos over there? The most recent shot of Avedon is on the top.

The Consistency Trick To help his clients stick to their exercise and diet plans, Avedon photographs them with his iPhone. Then he promises to do it again in 90 days.

“That raises the stakes,” he says. “They get nervous.”

Try it. Take shirtless selfies from different angles, share them with a few close friends (notice we said “close”), and vow to transform yourself in three months. With that incentive, you’ll become more consistent – and be on your way to a lifetime of fitness.

PHOTOGRAPHY BY TOMASZ MACHNIK

AVEDON’S ANTI-AGING AXIOMS

next day – then no matter what happens, you’ll make progress.”

This advice also applies when you’re traveling, which is where consistency can turn into complacency for most men.

When Avedon’s modelling career was at its peak, he logged 4.8 million kilometres on planes in one year. But his training and diet were never derailed.

Before leaving on a trip, even now Avedon calculates how much protein powder, greens powder and other supplements he’ll need each day and packs them in individual snack-size bags that lie in his luggage. For the plane ride, he stashes Quest protein bars in his carry-on.

He also checks online to see if his hotel has a suitable gym or if it’s affiliated with one nearby. “I need dumbbells up to 50 pounds (22kg), a bench, a cable machine and a treadmill,” he says.

Avedon, author of popular book series Muscle Chow, doesn’t eat out when he’s traveling.

Instead he buys yoghurt, tins of tuna or bags of salad at the supermarket and eats in his room.

Call it DIY room service.

“I keep everything very simple and I stay on my plan,” he says.

“You want to avoid the gerbil-

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FITNESS

LARRY EMDUR, 52

Resist The Urge To Relax

May 2015

ON HIS REAR DECK, Larry Emdur is pumping out sets of dumbbell curls against an ocean backdrop that stops visitors in their tracks.

It’s an unbroken, 180-degree vision of magnificent vastness.

And perhaps the only thing more remarkable than the view itself is that Emdur is willing to put it behind him.

The Morning Show host and his wife, Sylvie, are leaving their home of the last five years

in Sydney’s Eastern Suburbs for a place closer to the CBD. It’s a shake-up that few would undertake – but shaking things up is the Emdur way. Right now he’s doing exactly that with his mid-life body.

About three years ago it dawned on the affable Emdur that he was cruising towards trouble. “I was heading down this path of being comfortable with being unhealthy,” he says.

Instead of responding to an expanding middle by tweaking his diet, he’d buy bigger pants. “I was also sleeping badly and my back hurt when I got off the couch.”

So in 2015 Emdur teamed up with celebrity trainer Cam Byrnes with the goal of hitting crack shape in time for his 50th birthday and 20th wedding anniversary. The resultant transformation swept him to a

landslide win in the Celebrity MH Man competition and onto the cover of that year’s May issue. At the time he called it “the greatest personal, physical and mental challenge of my life”.

More than two years later, Emdur is shaking things up again. It’s not that he’d gone to seed; he kept lifting weights and pedalling on his stationary bike. But the regularity wasn’t what it could have been. Having

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regained about five of the 13 kilograms he shed back in 2015, Emdur felt he’d lost his spark.

“Look,” he says of the ups and downs, “they’re going to be part of my story. I’m just a normal guy who works. But I needed to get that focus and fire back.”

Noting the astounding results Guy Sebastian was getting en route to September’s MH cover, Emdur called the singer’s coaches, Chief Brabon and Emilie Brabon-Hames of TransformationCoach.com, to recruit them to his cause.

Chief and Emilie promptly turned Emdur to the DARC side – the training protocol known as Dynamic Aerobic Resistance Conditioning that involves pairing weights moves with highintensity cardio exercises.

Emdur’s advice to any guy with a few kays on the clock is

to be patient when it comes to expecting results from a new regimen. The older body takes longer to respond to exercise stimuli, he warns. Gone are the days when a few sessions on the chin-up bar would have his lats putting Hulk-like pressure on his shirt seams.

“It was difficult last time and it’s been even slower this time, but I expected that,” he says. “In the second month things started to happen. I’m not there yet, but again that’s the story of a 52-yearold man with a life.”

And his weight? He hasn’t hopped on the scales once in this latest burst, he says. “Because for me it’s not about that. I just wanted that feeling back of being strong, of waking up refreshed and getting through the day with energy to spare. It’s about, can I feel better?”

COVER MODEL WORKOUT

Go After Your Best-Ever Body Cover-guy condition requires a core of steel, a V shape and very low body fat. This workout from Emdur’s coaches, Chief Brabon and Emilie Brabon-Hames, will help you achieve all three Circuit 1 1/ Dragon flag x 10 2/ Grunt x 10 3/ Jack-knife x 10 Not satisfied with the definition in your abs? Do these three moves without rest in between.

Take a 60-second breather and go again for a total of four rounds.

Your core will be screaming its thanks.

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Circuit 2 1/ Hammer-grip pull-up x 10 2/ Lateral step-up x 10 3/ Dumbbell row x 10 1

Here’s the trifecta of moves that delivers greater width across your upperbody, aka the coveted V-shaped back. Perform as a circuit with no rest between moves for four rounds.

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Circuit 3 1/ Calf raise x 10 2/ Cork screws x 10 3/ Sidewinders x 10

Job well done: with another workout behind him, Emdur is a step closer to regaining his mojo.

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This tri-set will help bring your possibly spindly calves up to scratch, while the battle-ropes moves will torch that stubborn layer of blubber preventing six-pack revelation. Do four rounds.

Now sink a shake dreaming of cover-model stardom.

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FITNESS

PHOTOGRAPHY BY (LEFT) TOMASZ MACHNIK; DAVID HARRY STEWART; ILLUSTRATIONS BY SONNY RAMIREZ/ILLUSTRATION ROOM

Now a professional photographer, Guy still looks perfect.

JACK GUY, 55

View The World As One Big Gym IT’S ANOTHER perfect day in Malibu and Jack Guy, another perfect Men’s Health cover model, is paddleboarding.

Suddenly a pod of dolphins appears and he gives chase, sprinting left and then right as they weave through the waves.

When he has to turn back, the dolphins refuse to end the fun.

“They were swimming under my board, rolling over and looking up at me,” he recalls. “It was amazing. When you make your training activity-based, you expose yourself to experiences like this. It doesn’t even feel like work; it feels like you’re just out there enjoying yourself.”

While Guy used to live in the gym, after moving to California to become a photographer, his routine changed dramatically.

“I’m still in the gym about two days a week, but it’s only for toning,” he says. “The rest of the time I alternate three activities on a daily basis – distance paddleboarding, steep-ascent

hiking and power yoga.”

As evidenced by Guy’s 55-year-old physique, there must be some genius in that. The older you get, the more mind-numbing the same old workout can become. Plus, your body adapts to it. Switching to activity-based training has helped Guy stay fresh and fit: paddleboarding blasts his upper body and core, while hiking works his legs and heart. Power yoga provides stretching and a core workout.

Guy also made a mental shift: he stopped striving to fit into other people’s visions of fitness.

“I used to diet down to three per cent body fat,” he says. “I looked great with my shirt off, but in clothes I looked unhealthy. I need a little body fat to look my best.” He still pushes himself, within reason. “I eat clean, train hard, alternate my activities and accept where my body ends up,” he says. “It’s not about the weight for me any more. It’s about how I look and how I feel.”

COVER MODEL MOVE

Abdominal Double-Team The best way to develop abs that pop, Guy says, is to use a combination of strength and endurance moves.

November, 1998

Cable Crunches for Strength Do these standing, kneeling or seated on a Swiss ball, with as much weight as you can safely handle. (Don’t do these at all if you have a bad back.) Guy does 4 heavy sets of 10 and then immediately moves to…

Swiss Ball Crunches for Endurance Guy heads outdoors and cues up a hard-hitting song that lasts five full minutes. “It’s a great distraction,” he says.

“Sometimes I even forget to stop when the song is over.”

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WHAT WOULD YOU TELL YOUR 20-YEAR-OLD SELF? FOUR MEN WHO REACHED THE TOP OF THEIR FIELDS REVEAL THE LESSONS LEARNED FROM A LOOK IN THE REARVIEW MIRROR > COM P ILED BY

BE N J HOT Y & DANIE L WILLIAMS

I LLUST R AT I O NS BY

MAR TA Z AFR A / THE ILLUSTR ATION ROOM

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JAMIE OLIVER

CELEBRITY CHEF AND PUBLIC HEALTH CRUSADER

When I was 20 I was working at the Neal Street restaurant where I met my mentor Gennaro Contaldo. I was living the dream in London, working minimum 80-100 hour weeks. It was loads of house parties and going out – just being young and having a laugh.

Something that I worked out about halfway through my career is that I really do my best work when I’m very uncomfortable. When it’s all good and everything’s rosy I produce good-to-average work.

The times I put myself in a position where I really have a struggle on my hands, like the School Dinners campaign [to improve the nutritional value of school food] or even the Sugar Rush campaign [raising awareness about sugar’s link to health problems], these are things that made my life hell.

School Dinners was 18 months of really challenging, not pleasant work – but I knew how precious it was.

Sugar Rush was like messing with the Matrix.

Don’t go thinking you can be disruptive in the sugar drinks industry and not pay the price. But those bumpy things define you. You end up achieving things you never thought possible.

It doesn’t mean you have to gamble the family house and put the kids at risk. But you need to look at how much of your time is devoted to trying things that haven’t been done before. These things could turn out to be a waste of time or a failure. But you could also call them valuable R & D. It doesn’t just apply to work either. I was the worst at

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chatting up birds. When I chatted up my wife, Jules, I was ScoobyDoo. I couldn’t even string a sentence together. But the whole thing about pulling chicks is being uncomfortable.

So I guess I’d reinforce to myself that if you’re feeling comfortable right now, you’re not pushing yourself and if you do that for 20 years don’t go blaming anyone else for having a nice, beige life.

Perfectly executed fist bumps are rare

Jamie Oliver’s new book Quick & Easy 5-Ingredient Food is available now

You should smile in photographs “One more drink?” can mean anywhere from 3-10

Visible lovebites should be avoided

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PAT CASH WIMBLEDON CHAMPION, 1987

I was a worrier at that age. I got it from my dad, who was a champion in that field. He’d be really nervous watching me play and he didn’t sleep well. He was always concerned about finances and making sure we were setting things up for the future.

At 20, I’d just been in the semifinals of the US Open. I’d had a match point against [Ivan] Lendl and lost, and that haunted me for months and months. I thought I’d blown the one opportunity I’d ever get to win a major.

Then I got injured – a bad back.

And then, still 20, I had a child on the way, which was a shock to the system. So there were plenty of things to concern myself about.

Had I blown my one big chance?

Am I going to recover from back surgery? Is my ranking going to plunge? Am I going to have any money to look after my kid with?

And my brother had died not long before that.

There was all this shit going on that not many people knew about.

They just saw this kid who was throwing his racquet. And I was branded the next “Superbrat”, which I thought was a little unfair.

Looking back, I wish I’d realised earlier than I did that it’s pointless to

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fret about what might happen. Just to understand that everything is going to unfold the way it’s going to unfold, and not to worry.

I tell my kids: “Shit happens – it’s how you deal with it”. Tennis players tend to get pretty good at that because we’re constantly having setbacks. We’re losing points all the time; we’re losing games all the time; losing matches. And you have to keep rebounding.

This is going to sound strange but I’ve come to understand that there is somebody up there who’s looking after me. I’m not religious by any means, but I have this belief that some force is looking after me.

Everything that I’ve ever worried about, the problem’s solved itself. Time and time again, something has turned up when I needed it to.

Believing in that, and trying to see the good side of things, just takes the biggest load off your shoulders. >

Your career - like life is something that happens while you’re busy making (five-year) plans

You can say no

You only need three cocktails in life: the Martini, the Negroni and the Bloody Mary

You only need 3-4 really close friends too

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CRAIG JOHNSTON

MULTIPLE-TITLE WINNER WITH LIVERPOOL FC, DESIGNER OF THE ADIDAS PREDATOR FOOTBALL BOOT

AT 20, I WAS SOLD from Middlesbrough to Liverpool. But I wasn’t a good player then. I knew that myself. I was living with people who were all better than me.

The famous story is that when I was 15, I went over to England to have a trial at Middlesbrough.

At half-time in that trial match, the manager Jack Charlton looked at me and said: “Where are you from?”

“Newcastle, NSW, Australia,” I said.

“You are the worst soccer player I’ve ever seen in my life,” Charlton said. “Now fuck off.”

“What, now?” I said.

“Yeah, now”.

So I left. And Charlton was right.

I had to figure out how to play.

My parents had sold their house to finance my trip to England so I knew how much they’d sacrificed. I couldn’t go home and be a failure given their sacrifice. It was do or die. That’s what drove me to be successful.

I said to myself: I’m going to prove Charlton wrong and I did. I hid in the Middlesbrough car park and I practised every day.

The truth is that, back then, Charlton was actually right, but I had to make him wrong.

I had to learn how to control, pass, dribble and shoot.

They’re the only four skills a player really needs.

If you want to improve, you’ve got to use your brain.

Figure out what you’re good at, what you’re bad at. And then get better at what you’re bad at and what you’re good at. Work hard, but be smart.

So if I was speaking to my 20-year-old self, I would tell myself to really focus on the job at hand. Back then, my sole priority

was to be a professional football player and get a wage. These days, for example, I love a beer, but back then I never drank because every day I had training. If someone wants to be an athlete you need to do that.

Don’t get sucked into the party lifestyle – if you want to succeed you can’t afford to be. Don’t worry about having to be seen in trendy nightclubs. You need the energy and you need the chutzpah. But most of all you must have that drive to get better.

THINGS YOU DON’T KNOW AT 20 cntd.

Flexibility fades with age. Fight it

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Fist-fights are never worthwhile Your lucky “going out” shirt doesn’t really work

Experiences are more valuable than things

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JOHN SAFRAN AWARD-WINNING AUTHOR AND BROADCASTER

I DROPPED OUT OF UNI around 19 and by 20 I was working as a copywriter in an ad agency writing ads for brochures and jingles for Sea World, just the lyrics.

Looking back, I wish I read the classic books earlier. When I was 20 I was always trying to read new books. I was like “Why read old books?”. Now I realise the old books are classics for a reason and they’ve got a higher strike rate of not being a waste of your time.

I would have read Dostoevsky back then rather than, say, hip-hop magazines.

What I’ve learned is that it’s never a waste of your time to study and get your head around the conventional way of doing things.

When I was at uni I was one of those guys who was like, ‘how’s this going to help me in real life?’ It was like I was too clever to bother with the simple stuff.

When you do something creatively you need to have those basic things down. It’s like when you write a letter where you’re freaking out about whether to write “yours sincerely” or “yours faithfully”? Do I put the address on the left or the right? You don’t want to look like an idiot. So you’re fretting about all the little things that go into formatting rather than focusing on the body of the letter.

The way I learned how to write a book of my own was by reading lots of books – which I should have done when I was younger – and then trying to understand the

Only a few people’s opinions really matter

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architecture of them. It just gives you the confidence to play around when you’re not stressing about the simple things and you know the rules. That’s when you can start bending things because you have a firm grounding of how to do things the right way.

Then you can start to fuck shit up.

John Safran’s new book Depends What You Mean

By Extremist: Going Rogue With Australian Deplorables is out now

Bad break-ups fade with time and new loves

Being a good mate involves checking in and listening

You shouldn’t wear a hat that’s cooler than you are

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WAYS TO BURN FAT

HOURS A DAY SUMMER IS ON THE HORIZON BUT IF YOUR BEACH BODY IS STILL MILES AWAY, IT’S TIME TO ADOPT AN ‘EPOC’ APPROACH TO FAT LOSS. THIS PICK ‘N’ MIX PLAN OF CIRCUITS, HIIT AND NUTRITIONAL TIPS IS DESIGNED TO SUPERCHARGE YOUR EXCESS POST-EXERCISE OXYGEN CONSUMPTION – OR ‘AFTERBURN’ – TURNING YOUR BODY INTO A PERPETUAL FAT-BLASTING FURNACE. IT’S TIME TO GET STOKED > P H OTOG R A P H Y BY

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WEIGHT LOSS

Time to drop a jeans size? Melt fat around the clock.

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01 NUKE YOUR METABOLISM

According to the College of New Jersey, running at 85 per cent max heart rate for 20min before dropping to 65 per cent fires up your fat burn for the rest of the day, cutting 23 per cent more kilojoules than fitting in sprints at the end of the session.

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EAT YOUR FEELINGS

According to Cornell Uni, 39 per cent of dieters shown a negative message about junk food ate more of it, while laissez-faire types craved it less. Being bad might feel good, but it’s not a healthy state of mind. Besides, Big Macs are just big macros.

04 Choose The White Stuff Researchers at McMaster Uni found that men who followed up their weight training with a tall glass of milk lost double the fat of energy d drink swiggers over 2 weeks.

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Shake up your fat-burning with some fridge reps.

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CHASE DOWN DINNER

LUNCHTIME PICK’N’MIX

Cavemen chased their meals – so should you.

Exeter University found 8min of HIIT before eating improves blood vessel function, aiding metabolism. Burpees while cooking will do it.

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You should know by now that shifting heavy weights provides a significantly greater EPOC effect than steady-state exercise. But, without variety, fat loss goals can grow stale. To prevent your lunchtime escape becoming a chore, we ran the numbers on some tailored pursuits. Pick three to put the “fun” back in “fat burn”.

PUNCH BAG

ROWING

FARMER’S WALK

CALISTHENICS

KETTLEBELLS

CYCLING

33 kJ/min

46 kJ/min

52 kJ/min

84 kJ/min

92 kJ/min

92 kJ/min

WEIGHT LOSS

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GROW SLOW

According to West Virginia University, taking your time in the gym has big benefits. By completing reps slowly, you’ll overload muscles, increasing strength by 50 per cent and spiking EPOC. It really is possible to cut and bulk simultaneously.

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ROAST FAT FOR DINNER

In a Chinese study, subjects ingesting 4g of l-histidine a day shifted an inch from their waists without making any additional dietary changes. It just so happens your Sunday roast lamb is loaded with the stuff, so pile it high.

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EMOM’S THE WORD

PT Luke Barnsley has perfected the art of the sustained fat burn.

Following an EMOM protocol (every minute, on the minute), do 10min of the below, performing burpees on the minute, then planking for the remainder of the 60sec.

EAT PIZZA TO FLATTEN HUNGER

According to dogma-defying researchers at the Uni of Michigan, upping kilojoules by 30 per cent over sevendays crushes insulin spikes.

Just half an hour of exercise a day – a jog to the shops and back – will keep your cheat week on track.

BREAKING DOWN THE DOORS

According to Barnsley, if you want to supercharge your EPOC potential, it’s time to get zen about pain barriers.

“Most people think training is about pushing ourselves as hard as we can until we hit a pain barrier. Very few of us realise we can push through these walls.” Next time you go for a full-on EPOC session, make the decision to keep going when your body is screaming for some respite. The desire to stop will be all-consuming, but if you stay focused, you will smash through it. Not only will you be building greater mental resilience and training your body to work harder than ever, but by finding the calm in the chaos you’ll drastically increase your work rate: this is where EPOC lives.

1 2 BUZZ CUT

Switch your preworkout latte for guillermo, an espresso over lime. Barista James Harper says its acidic flavonoids aid digestion to curb postwhey bloating.

1 3 SUPPGRADE YOUR CUPBOARDS

Researchers found subjects taking three daily doses of hibiscus lost 1.2kg in 12 weeks – with no extra exercise. Take a tab before your next HIIT class to double down.

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10 A

BURPPEESS 5 reps

Drop into a crouch (A), then kick your legs out behind you. Hop them forward and explode up, jumping high with h ds ove h d (B). ( . hands erhead

MORE GIGGLE, LESS JIGGLE

A study by the Loma Linda University in California found laughter demolishes the fatenabling hormone cortisol.

Follow your workout with an episode of a comedy show – like Dave Chappelle’s Netflix specials – to really laugh it off.

1 4

STRAIGHT ARM PLAN STRAIGHT-ARM PLANK ANK

Hold for the remainder of the minute In a push-up position, extend your arms and hold.

By keeping your arms long, you’ll push your abs – and pain threshold – to the max.

GO HARD THEN GO HOME

According to Colorado State University, working at 80 per cent of your max heart rate for 40min will ramp up your metabolism for nearly 19 hours. Deep breath, now.

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19

1 5

22

SOUND ADVICE

FAST RESULTS

Scarfing a regular day’s worth of kilojoules in an eight-hour window is proven to reduce body fat by 16.4 per cent, according to the Journal of Translational Medicine. Who has time for breakfast, anyway?

According to Dr Charles Spence, director of Oxford Uni’s crossmodal research lab, restaurants play upbeat music to make customers eat fast and order more. Bust out the slow jamz to fill up without filling out.

ARMaggedon

Think big guns are just for show?

Firing them up locks and loads your metabolism. Body sculpting champ Aidan Brodde knows how to fill shirt sleeves and drop belt notches at the same time. Done twice a week, this session will bolster your pistols while upholstering your fat-burning potential for 48 hours. Fire away.

20 TAKEAWAY TEMPTATION

According to the Journal of the Academy of Nutrition and Dietetics, Italian takeaways (pizza) average 6510 kJ per meal. Greek – with 3782 – is best for indulgences.

18

GET FAT

16

JUMP THE QUEUE

A study from Arizona State University found just 10min of skipping is as effective as half an hour on the treadmill – and considerably less boring.

A study in the Tohoku Journal of Experimental Medicine found high intensity exercise increases levels of irisin – the hormone responsible for fat-burning brown fat. Do a sprints session at least once a week to outpace the pounds.

KETTLEBELL SQUAT WITH CURL

3 sets, 10 reps

Ho Holding a kettlebell in one ha and, lower through your hips, h keeping your back straight. Explode up, bri b inging the kettlebell into a curl. Switch arms and repeat. Don’t just use m mom mentum – these should be tw wo distinct movements.

2 1

AFTER BURNER

An evening workout boosts anaerobic capacity by seven per cent without latenight adrenaline worries, says Applied Physiology, Nutrition & Metabolism.

Mixing yogic breathing with strength work, this push-up will power EPOC dawn.

STANDING KETTLEBELL TRICEPS EXTENSION 100 rep reps re eeps ps fo followed oolllolow oweeedd by by reps eeps ps ooff star taa jjujum jumps ump mpps mps m 100 rep

A

A

1 7

B B

TEA OFF

Researchers at Konkuk Uni, South Korea found compounds in ginseng tea amp up fat oxidation during the first 20min of exercise, helping you scorch through blubber faster. Planning a morning session? Get the kettle on.

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N , stand with your back Next, straight, holding the kettlebell over your shoulders, your arms forming g a right angle by your head he (A). Squeeze your triiceps to lift the weight overrhead, with your arms straight (B). Form is imp i portant – not dropping it, even more so.

OCTOBER 2017

HINDU PUSH-UP

3 SETS, 10 REPS, 30SEC REST A few rounds of this exercise will ease tension before turning in. Start with hands and feet flat on the ground, glutes raised to form an inverted V. Push through the hips to lower until you form a traditional push-up (A), then push up with your arms, engaging your core to lift back to the start (B).

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EMBRACE THE GRIND

If “protein + carbs” is getting you down, amplify both taste and weight loss with this spice mix from nutritionist Joe Sexton. Built from back-cupboard staples, it’s packed with blood-sugar balancers and metabolism boosters.

Add to lean meat, eggs and vegies to keep your mind off the local kebab shop.

WEIGHT LOSS

24 BLACK OPS

Having a pre-bed routine that doesn’t just include another episode of GOT is essential to getting a sufficient level of shuteye, which in turn will scorch fat while you doze. “Sleep is when our bodies replace human growth hormone and testosterone – a vital combo when fighting fat,” says Barnsley. This, then, is your new PB (pre-bed) regimen.

80 MINUTES PB

Eat your last meal of the day.

Some carbs are okay to help balance blood sugar, while a warm meal will encourage your body to relax.

A

B

CLOSE-GRIP KETTLEBELL PUSH-UP

3 set ssets, ets ts,s, 20 20 rep reps, re eeps ps, pss, mi minimal iinnim im iima maal rest

60 MINUTES PB

Start in a usual push-up position but with hands slightly closer together, gripping two kettlebell handles (A). Lower down, keeping elbows tight to your body (B), then push up, focusing on stability to drive your energy up through your arms. If it hurts, it works.

Stop drinking (water that is) to prevent your bladder waking you up in the night.

30 MINUTES PB

You Y Yo Your our su summer mmer er b body bo od dyy derailment d era ailment ha has as b been ee e en saved s av a ave ve ed b byy th tthe he be bell. b ell.

CORIANDEER SEEDS 5TBSP

CINNNAMON ON STICKK 1

MUSTARD SEEDS 2TSP

Set aside 15 minutes for guided meditation, using an app like headspace. This will lower your heart rate and signal your nervous system that it’s time to wind down.

GROUND TURMERICC 2TBSP

BED TIME

POWDERED CUMIN 4TBSP

DRIED CHILI FLAKES 1TBSP

CURRY POWDER 4TBSP

GINGER POWDER 1TBSP

Stick your phone on airplane mode to stop it lighting up in the night. Resist the urge to check your emails one last time. And sleep.

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S L U GT A+C T HI EC RS E

THE

M ARTIAN A MAN NEEDS A SENSE OF PURPOSE. BUT IN ORDER TO GET IT, WOULD YOU BE PREPARED TO GIVE UP EVERYTHING ELSE THAT MAKES LIFE WORTHWHILE, INCLUDING THE VERY PLANET YOU CALL HOME?

BY DANIEL WILLIAMS

PHOTOGRAPHY BY GILES PARK

IT’S DUSK IN THE QUAINT TOWN of Mudgee in central-west NSW, and Josh Richards and I are strolling its streets and parklands, exchanging nods with strangers and inhaling the bracing air. If I’m not mistaken, we’re both having that great-to-be-alive feeling. Richards is holding a lead attached to a Labrador that belongs to the couple he’s housesitting for.

He calls her “Cherry” but concedes her name might actually be “Cherie”, as in “Ma Cherie”.

It doesn’t matter what you call her, though.

This mutt laps up any affection you give her and returns it threefold.

Next morning, Richards and I meet up in a sun-filled corner of a homey café, where the coffee smells sublime and the waitress smiles and giggles while fussing over you.

The point? Richards is ready to forgo these pleasures – and just about everything else you think of as life – forever. Not for the usual suspects – love, faith, wealth – but to spend the rest of his days on an alien planet that lacks not only pets and cafes but also more basic stuff, like oxygen.

A nimble, ginger-haired ex-soldier with an easy laugh, Richards has made it to the third round of the astronaut selection program for Mars One, the not-for-profit Dutch outfit that aims to establish a permanent human settlement on our nearest planetary neighbour. Officially, more than 200,000 people have applied to go. Mars One has whittled them down to 100 and the final cull,

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“IT’S NOT THAT THE SIMPLE PLEASURES DON’T MEAN ANYTHING TO ME. BUT I SEE THE GREATER OPPORTUNITY” which will shrink the candidature to 24, is due soon. All going to plan for Richards, in 2031 he will blast off with three other civilian astronauts in the first manned spacecraft bound for the Red Planet.

Sounds exciting, no? Different, at least.

But the catch of never being able to return . . . that’s the deal. Because while the best minds in astronautics reckon they can design a ship that will make it to Mars, the task of bringing it home again with living occupants is beyond present capabilities. This is a oneway trip into the unknown. Make that the unimaginable.

So you could say Richards’ plan raises quite a few profound questions. What is the purpose of your life? Is there something more? How can you electrify a stagnant existence? How can you leave your mark?

What’s important and what is just so much hokum? It pays to think about this stuff.

“It’s not that the simple pleasures don’t mean anything to me,” says Richards, between sips of his long black. “But I see the greater opportunity.”

He looks out the window to the street.

“Yeah, I might be giving up walking the dog.

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But I’ll also be living and dying on another planet, which is something no one else in history has ever done. And it will suck. But it will also change the way we see ourselves as a species. It sounds awful, but anyone can walk the dog.”

JETTISON YOUR BAGGAGE

The year 2031 may feel a way off. Being exmilitary and meticulous by nature, however, Richards has been preparing for this mission since he first learned of Mars One in 2012 as a Perth-based stand-up comedian researching for a show.

Step one was the liberating process of paring back possessions. All he had at the time was a room in his parents’ home. He cleared that out and moved on. He gets by housesitting or staying with friends and family, while crisscrossing the country, usually by train, giving talks in schools about what hanging out on Mars might be like.

That earns him enough money to live on.

“But I don’t eat a lot,” he says. “I don’t need to. I’m not a big guy. I eat a lot of eggs.”

Save for his favourite object, a ukulele,

everything he owns fits into his backpack.

That includes a wardrobe of six black T-shirts, two pairs of shorts, two pairs of jeans, four pairs of socks and a raincoat. He doesn’t need jumpers, he says, since he doesn’t feel the cold. He also has a first-aid kit and an electric razor with which to buzz-cut his own hair.

Where he’s headed, there’s no place in his life for romance, let alone marriage and kids. “I’d just met someone when I found out about Mars One,” he says. “I saw her for a couple of years but we both knew it wouldn’t pan out.”

He does value sex, however, and intends having quite a lot of it before departing for a world where opportunities will be limited.

With no wish to use women or have them waste their time on a guy who plans on shooting through, he was initially stumped as to how to satisfy his carnal appetites.

“Then I met someone a couple of years ago who had a boyfriend already but they’d agreed on an open relationship,” Richards says. “So I thought, OK, this could be something that works.”

While that arrangement petered out, he’s formed new concurrent ones with several

TACTICS

New in the neighbourhood:an artist’s take on the Mars HQ.

MISSION TO MARS A PRIMER MARS ONE: Founded by two Dutch engineers/entrepreneurs in 2011.

OBJECTIVE: To establish a permanent human settlement on Mars.

LAUNCH DATE (PROJECTED): Early 2031 for the first group of four astronauts.

Thereafter, five more launches 26 months apart.

REQUIRED QUALITIES FOR BUDDING ASTRONAUTS: Resilience, curiosity, trustworthiness, 20-20 vision, resourcefulness, passable English, height of 157-190cm, normal blood pressure, decent fitness.

women who accept he’s never going to be Mister Right. “They’re aware of one another,” he adds. “There’s no bullshit.”

Family has mostly taken his interplanetary migration news pretty well, except for his mum, whom he forgot to tell. Whoops. “She found out from a post on my website,” says Richards. “I’d meant to talk to her.”

Men’s Health: Getting ready for something like this would sharpen your thoughts on what matters and what doesn’t. What matters?

JR: Being involved in something that’s bigger than yourself. Having a purpose. I lived and breathed the military for six years, but this is the first thing I’ve done that is 100 per cent me.

MH: And what doesn’t?

JR: Stuff. Things. Being recognised by institutions. What’s on your CV. What’s on other people’s.

If Richards makes the last 24, then begins the training, including long stints in mock habitats. Mars One needs to be as sure as it can be that its astronauts won’t freak out on the flight or go loco as the weeks, months and years tick by on Mars. While Matt Damon coped okay, for Richards this would be all too real.

The flight will take seven months, during which Richards and three fellow travellers will live in a habitat the size of a bus. If you’re thinking, Oh well, at least the view will be good, you’d be mistaken. To limit the crew’s exposure to radiation, minimal sunlight will permeate the ship, and for most of the trip

MAJOR OBSTACLES: Monetary – funding is currently inadequate. Ethical – is it right to send people on a one-way trip into space even if they consent to it?

FLIGHT TIME: 210 days FLIGHT SPAN: 55 million km DAILY ACTIVITIES ON MARS: Habitat maintenance and planetary research. Indoor leisure activities: reading, games, painting, working out.

>

The landing site for cargo drops and, eventually, manned craft.

LOST IN SPACE

With Richards, you’re careful not to be a wet blanket, even though there are so many things about his plan that would deter 99.9 per cent of clear-thinking Earthlings.

Space is cool. So are spaceships and swaggering to the launch pad in slow motion with a helmet tucked under your arm. And, no argument, this would be a good time for humanity to ignite the collective imagination somehow. But where do you start with the drawbacks for those people who’d actually take the ride?

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Men’s Health: In theory, you can revel in the wonderment of being on another planet. But as time passes on a cold, rocky wasteland, do you fear the spell might break?

JR: I don’t know. With all my heart I believe this is what I want to do. But you don’t know until you try.

MH: You don’t rule out the possibility of searing regret?

JR: Not at all. There will always be, for everybody, that lingering doubt. And you should have that doubt. If you don’t, you don’t know yourself very well.

THE RIGHT STUFF

Do you contemplate doing the crazy only when you’re miserable?

Richards’ life hasn’t been a fairy tale. He

moved around a lot as a kid, mostly within Australia but there was an unhappy two-year stay in Jordan, where ginger hair is “the mark of the devil,” he says. He’s kept drifting as an adult. “I’ve never had a strong sense of home,” he admits. And he’s chopped and changed jobs.

He thought he’d be in the military for life. But a stint in the UK’s Royal Naval Commandos in his early-twenties scotched that idea. “I became the enforcer, the prick warrant officer that everyone hated,” he says.

“I’d yell at folks; physically beat people.

And it was all out of fear, knowing that if we fucked up people would die.”

Back in Australia he worked as an explosives engineer in the mining industry, which he found worse than the military.

“You’re blowing dirty great holes out of the ground so someone can mine them for the minerals that make your phone,” he says. “I can work in most areas with the right people.

These folks didn’t care what they were doing.”

Yes, he’s been depressed. And yes, he’s grabbed hold of things to stop from sinking.

Is Mars another lifeline? Maybe, he says.

Probably. But this one’s rooted in one of his earliest fancies. Captivated by the exploits of the Adelaide-born NASA astronaut Andy Thomas, Richards says he knew at the age of seven that space was his destiny. He veered off course for a while, admittedly. But now he’s focused. “Even my mum recognises that this is something that gets me out of bed, whereas before I was lost.”

Alas, you keep coming back to the noreturn factor. Richards won’t get to play the hero back on Earth. He won’t do talk shows, book signings or ticker-tape parades.

Good, he says. Life back on Earth was

a struggle for the Apollo 11 astronauts, he points out. Neil Armstrong became a recluse and Buzz Aldrin an alcoholic. And because the mission goes on and on, there’s no trigger for the public’s interest to die off. “You will have a generation of kids growing up wanting to explore space because there are people out there right now.”

Men’s Health: Are you running away from something?

JR: It’s easy to think that because I’ve left this and left that. But I don’t see it as escaping at all. I see it as doing something bigger than just you. If I cared about money, I’d have stayed in the mines. If I only cared about adventure, I’d have kept going as a SCUBA instructor, which I was for a while. This is so much bigger than that.

MH: Does Earth have nothing left to offer you?

JR: It’s not that. There’s heaps more. I love diving. I’d love to see more of the wrecks off WA. I’ve flown over Antarctica for an eclipse and I’d love to go there properly. I climbed Kilimanjaro with my dad back in ’07 and we’ve talked about doing the seven summits. But to be honest I didn’t get the rush out of climbing Kilimanjaro that other people did.

SEX IN SPACE

If he goes, how this pans out for Richards depends so much on whom he flies with.

Crews will be comprised of two men and two women. And boy, you’d really want to get along with your fellow travellers.

Mars One selectors will strive to get the dynamics right. “This is where the testing kicks in,” says Richards. Between selection and launch, “you’re looking at 14 years of jamming people together in mock habitats

The Mars Transit Vehicle includes living quarters and a “farm” for kale and berries.

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BRYAN VERSTEEG/MARS ONE

they won’t be able to see the Earth, Mars or any other celestial body.

“You’ll be travelling in blackness, in nothingness,” says Richards, “and that total disconnect is what Mars One is most concerned about, rather than people going crazy on Mars because they can’t go back.”

While most Australians know something about long-haul travel, this – you could say – is different. And when you finally get there, Mars isn’t the Cote D’Azur. With the air 95 per cent carbon dioxide, Richards won’t be sucking in any big ones. He’ll be able to walk outside in his spacesuit, but for only about an hour a day – damn radiation again. Martian temps range from temperate to dead-withinminutes freezing, and from what we know of the scenery it’s a tad monotonous. The food won’t be great either – lots of vacuum-sealed, vegan morsels. And insects.

TACTICS

GET READY FOR ANYTHING How do you prepare your mind and body for the unthinkable?

Richards has borrowed from the four-point plan of American thinker James Altucher to toughen up for his ultimate test

THE PHYSICAL:

THE MENTAL:

THE EMOTIONAL:

THE SPIRITUAL:

Do something that makes you sweat for 10 minutes each day.

“At the moment I’m using outdoor gym equipment,” says Richards. “I’ll never be as fit as I was in the military and I don’t want to be – or need to be.”

Come up with 10 ideas a day. A business you could start. A quicker way to make your bed. The specifics don’t matter. You’re training your mind to respond creatively in a tight spot.

Take stock of your relationships, axing those that don’t energise you. “The people I don’t see anymore aren’t bad people – there just wasn’t a positive reinforcement loop for me,” says Richards.

Think immersion, not religion. Richards has kept a journal since 2011. “Writing on paper slows your thoughts and let’s you examine what you’re thinking, feeling and fearing.

It’s almost stream of consciousness.”

THE LESSON IN THIS, RICHARDS SAYS, IS TO FIND THE THING THAT SUITS YOU SO WELL IT ALMOST HURTS

and observing: who wants to kill each other and who gets along?”

From Mars One literature I’d thought the astronauts wouldn’t be allowed to have sex with one another, neither on the ship nor on Mars. “You can’t have kids,” Richards corrects, “but there’s no barrier to having sex.

The assumption is that sex is a part of adult relationships so it all comes down to how we get along together.”

Which is true, though another given with adult relationships is that they can sour. And spending the rest of your life having breakfast and analysing rock samples with a hostile ex sounds like a level of awkwardness that is, well, out of this world.

Mars One couches its mission in terms of curiosity and progress. For Richards there’s the “genesis question”: did life originate on Earth or migrate here from Mars via a meteorite roughly 4.5 billion years ago? Onthe-ground Martian research could provide the answer.

Also, the Earth’s vulnerable, Richards says. What if disaster strikes? “All that genetic diversity is on one hard drive. If we want to back that up effectively you can’t just have a dozen people living on Mars. You need to have millions. The idea is we stop being shaven apes and start becoming a species that explores the rest of the solar system.”

It’s lofty stuff. From that height you wonder whether Richards looks at the rest of us and sees ants in mindless pursuit of the meaningless. “What I’m doing is not for everybody,” he says. He doesn’t feel special, he adds. Doesn’t feel better than anyone else.

The lesson in this, he says, is to find the thing that suits you so well it almost hurts.

This thing may not be obvious. It may never have occurred to you. When you find it, though, it may just open up a whole new world of possibilities.

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SEX

Ridicule us.

It’s a male trait, a thrill we get

TRUNK ARCHIVE/SNAPPER MEDIA

only from you.

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RNS

If woman is a foreign country then this is your travel guide, compiled by the inhabitants themselves. We polled a chiliad of women and asked them to explain what makes them tick.

This is their memo to you, in a language you’ll understand BY

1000 WOME N

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Most of the time, we’re telling you the truth.

“I just want us to be friends”; “It’s not you, it’s me”; “You’re my best ever…” – we mean them all. Honestly, most of the time we’re as easy to decipher as the dramatic foreshadowing of John Wick 2.

Once in a while, however, it’s fair to say we’re not. Occasionally we don’t say what we really mean, or really mean what we say.

Hard as this may be to believe, we find it as annoying as you do. At times like this, the thoughts in our minds just don’t manifest themselves as logical argument. Exercise patience. It’s really the only option available to you. Not too much, mind; sometimes we need to be told when we’re being unreasonable. Just don’t get angry. Say you’re willing to listen whenever we’re ready. Which will be in about five minutes.

Yes, we can be hard work – just as you can be hard work for us. We’re constantly reminded that men are finding lots of things very hard at the moment. Forty years of feminism means that you don’t know whether to be chivalrous is to patronise, or if you’ll be slapped down for buying us a drink. If that’s the case then let us simply suggest that outside of the office you forget the politics. If you’re acting like you want to impress us (in which case we’ve obviously made you want to impress us) then we’ll be won over. Go for it. Open a door, hail a cab, pay the bill. Sure, it’s a retro kind of charm.

But it’s charm nonetheless. And on that bill thing: if your woman is any kind of catch she will repay the favour.

BBEE GENTLE GENTLE BUT FIRM FIRM AS RREQUIRED EQQU UIRED Some think that aggression is a manly quality.

It’s not. Manliness is about being a grown-up.

Aggression is the behaviour of a two-yearold in someone who should know better. We don’t get a visceral cavewoman thrill about the unrestrained machismo of our man. It is, on the other hand, excellent for you to be a bit Neanderthal about your appreciation of our physical charms. Just make it original, or better still, personal. For a compliment that will make any woman melt choose one that could only apply to her. “You have nice eyes” is fine. “Your years of ballet training have made you the most exquisitely graceful woman I’ve ever seen” is better.

That’s not to say we want to be treated with kid gloves. Please, ridicule us. Take the piss. It’s a peculiarly masculine trait – our girlfriends don’t do it – and because effective 86

OCTOBER 2017

teasing requires in-depth knowledge of its subject, it makes us feel understood, noticed and important. It’s a thrill we only get from you.

While we’re here, let’s clear up a few things about your body. We love it. We admire all different kinds, all different shapes, and if we like you, we will absolutely like your body.

The truth is, most of us are more likely to dream of acquiring lithe hips of our own than of bagging a man with precisely sculpted abs.

If it makes you feel good about yourself, hit the gym as much as you like. But always know that true sex appeal is not about waist-to-hip ratios and having pecs like dustbin lids; it’s about charisma, allure and a certain knowing glint in the eye. With those, your woman will fancy the arse off you – no matter the state of said arse.

It should be noted, however, that this does not work in reverse. A vacant pretty boy is a gift box with no gift inside: disappointing and pointless. So get a brain first, then dress it in a good suit. Oh, and do wear cologne. Have a signature scent. Have it not be anything advertised by a sportsman.

EXERCISE PATIENCE Some things you will never understand. You can’t hope to know what it’s like to grow up in a female body; to feel judged, valued and critiqued on the basis of the way you look, from the moment you’re conscious of looking like anything at all. Yes, it seems excessive to be reduced to tears by a dress that doesn’t fit and we realise the constant “Do I look fat in this?” questions must be tiresome for you.

But spare a thought. We’re not just tired, we’re exhausted. Try and remember that we’re not doing it to be annoying; we don’t “know really” that we look okay. We really aren’t sure. We really are worried.

Besides, it’s frankly in your best interests to play ball. We mentally record everything you have ever said about our physical appearance and we store it in a high-securitybut-nevertheless-easily-accessible part of our brains. This has nothing to do with vendettas – compliments and criticisms alike are consigned to the vault. But they can all be retrieved at speed and will. It’s something worth considering. Nothing you note in this department is off the record. Just saying.

Often in the early stages of a relationship, all men assume that the woman is already planning the wedding, or at least joyfully skipping along the road to commitment with

a light and satisfied heart. We’re not. On the nights you don’t see us, we’re going halves on bottles of nasty white wine with our best friend, wondering if we’re up for taking it past the three-month mark. We don’t tell you this to make you feel insecure, but to stop you from ending an otherwise perfectly functioning relationship on the grounds that you’re “not sure”. No one is sure after six weeks. Chill out.

Women are actually fine with one-night stands. We’re less fine about being wooed with dates, emails and texts beforehand because you think we’ll never sleep with you unless it looks like you’re offering to be our

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R ER RIE COURI COU S CES VIC SERVICES SERVIC

RNS

“YOUR WOMAN HAS INCREDIBLY DETAILED AND UTTERLY FILTHY SEXUAL FANTASIES. EVEN ABOUT YOU”

boyfriend. And then being left to feel foolish when you apparently dematerialise to your constituent atoms about 12 hours after the sex has been had. It’s not because we’re more emotional about sex; it’s just that we like to know when emotional engagement isn’t even a consideration. “I can’t take my eyes off you.

You’re amazing. You and me, one night only.

How about it?” is pretty hot as offers go. You should try it.

DDON’T OON’T N’T TTRY RRYY TO READ OUR DDIRTY IRRTY TY M MINDS IN NDS DS Believe it or not, your woman has incredibly detailed and utterly filthy sexual fantasies.

She might tell you about them, she might not.

Sometimes, they might even be about you. By the way, we do actually know that rom-coms are shoddy and formulaic. The difference is we’re fine with that.

In our minds, social networking is quite a feminine pastime, too, but you seem to be all over that one. That’s fine, but do please at least safeguard your passwords. In an ideal world you wouldn’t send tweets or Facebook messages to anyone that you wouldn’t be happy for your woman to read. But, back in the real world, we all do it. So for the love of peace and tranquillity, don’t make it easy for us to see them. But don’t make it look like

you’ve got anything to hide either. Look, no one said this was simple.

Broadly it boils down to a few key points.

No matter where you’re at – be it dating, engaged, married, parents – we are all the same people who stumbled into bed the very first time. Things change but, deep down, people don’t. We still feel that way about you, even if sometimes we forget. Remind us.

And remember this, too. Nice is nice. But lots of people are nice. Interesting is better.

Interested is best.

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ESSENTIALS

ADVERTISING FEATURE

Our guide to what’s happening and what’s new

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SUPER SOLAR

The Seiko Astron GPS Solar series is powered by light, so you’ll never change a battery.

It has atomic accuracy, so it’s accurate to one second every one hundred thousand years, and the new calibre has the distinctive big date frame under the 12 o’clock position. Other features include: a dual time function, a perpetual calendar to February 2100, 100m water resistance, sapphire glass, stainless steel case with a rose colour hard plate and black bezel, and a urethane strap.

Case size 45.5mm. RRP: $2,800. seiko.com.au/collections/astron

REACH FOR MORE

With extended zoom, blazing speed and complete silence, the Sony RX10 III makes it easy to capture more from every perspective. Featuring a large aperture F2.4-4, 24-600mm optical 25x zoom lens and a 1” stacked CMOS sensor, subjects will stand out beautifully, even when shot in extreme close-up. sony.com.au/premiumcompact

ELITE

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GET YOURSELF BATTLE-READY.

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PERFECT YOUR PULL-UP TO BRING SEXY BACK.

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CHISEL OUT A CHAMPION’S CORE.

Because fit is the new rich

GET RIPPED AT ANY AGE

Mike Colter battled to get bigger, paid a painful price – and pulled it off.

MIKE COLTER PUT ON 14KG OF MUSCLE TO PLAY A SUPERHERO. ARE YOU READY FOR YOUR CLOSE-UP? LET COLTER SHOW YOU HOW IT’S DONE > BY

ANTHONY McCARRON

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THE SUPERHERO BODY BLUEPRINT ACTION STAR MIKE COLTER ON EVERYTHING YOU NEED TO KNOW ABOUT BUILDING AN INDESTRUCTIBLE PHYSIQUE

IMAGINE FOR A FEW SECONDS that you’re a 38-year-old actor who just landed a Hollywood dream job – playing a Marvel superhero. But there’s a catch: you’ll need to pack on 14 kilograms of muscle, despite your sciatica, so you can realistically kick arse like a bulletproof superhero. That’s exactly what happened to Mike Colter in 2015. He was vacationing in Paris when he got the news, and he knew the transformation into Luke Cage for a Netflix series wouldn’t be easy.

But in four months, Colter went from 93kg to 107kg despite bouts of overtraining and a torn rotator cuff during filming. And he’s maintained his physique, proving that it’s never too late to turn your comic fat to marvellous muscle. Here’s how Colter did it, and how you can too.

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PUT PINS IN YOUR WORKOUT Unlike many celebs, Colter didn’t have a personal trainer or a nutritionist shadowing him. He consulted with trainer Salim Rahman for a few months but did most of his own research, reading up on the best fitness and workout ideas the Internet had to offer. His favourite source was Pinterest, where people routinely post new moves and programs. “I got great ideas on a weekly basis,” says Colter. This kept his regimen from getting stale, which is key to maintaining motivation and momentum. The Men’s Health app on iOS can offer you similar inspiration. Fresh is best.

BRING THE IRON WITH YOU When you’re trying to find time to train, is your career a villain? Then keep a pair of dumbbells on the

job. Do a few curls when you have free time. This is often the only way Colter can work in his exercise. “I’ve kind of given up on working out when I want to,” he says. So he trains when he can, like during downtime on shooting days. In one dressing room on the set of The Defenders (now on Netflix) is a curling bar and a long barbell. The stunt rehearsal area has a bench that Colter uses for dumbbell presses. If you can’t get yourself to the gym, then bring the gym to you.

ACCEPT YOUR LIMITS Even superheroes need rest days.

Colter didn’t realise this when he began his training – and he paid the price. “I was so sore I couldn’t get back in there,” says Colter, who had been a casual gym-goer.

“When you’re younger, you can just look at a weight and feel a change.

But at 41, I need more rest after I train, and I have to watch what I eat.

10/17 If I don’t get a good night’s sleep, there’s just no point in working out.”

You shouldn’t obsess about getting to the gym every day: stay focused on your long-term goal and don’t sweat the short term.

Short on sleep?

Then rest, don’t train, says Colter.

CUFF STUFF A torn rotator cuff taught Mike Colter several training lessons. Now he teaches them to you

ADAPT, ADAPT, ADAPT Even if everyone at your gym is doing a certain exercise, that doesn’t mean you should too.

Colter’s sciatica – shooting pain that radiates from the lower back down the legs – made him view deadlifts as his kryptonite, but he also knew he needed to train his legs. So he found a different way: the reverse deadlift. To give it a go, set up as usual but with your legs in front of the bar. (Your butt is directly over it.) Then bend and lift. Colter says the move feels natural – and best of all, it safely conveys the many and varied benefits of a classic deadlift.

Warm Up Like Aquaman

HAVE SOME FUN! You’re just picking things up and putting things down, so don’t take your gym time so seriously. That’s how Colter approaches everything, from his fitness regimen to his Men’s Health photo shoot, where

he cracked jokes and made fun of himself. “It’s tough if you’re the lead guy on something and everybody is afraid and nervous around you,” he says. “People don’t work well in those situations.” Go ahead and lift heavy. But otherwise, lighten up.

YOUR FOUR MOVES FOR SUPERHERO MUSCLE

TRYING TO GO FROM REGULAR JOE TO ACTION HERO? THEN START WORKING THESE EXERCISES INTO YOUR TRAINING.

Start every shoulder workout by slowly windmilling your arms as if you’re swimming.

Then grab a pair of light dumbbells and shadowbox. Colter does this to spot any nascent shoulder issues.

Do a Thumbs-Up The straight-arm front raise is a classic dumbbell move, but keep your palms facing each other on all reps, your thumbs pointing up. “Doing it incorrectly can lead to shoulder injury,” says Colter.

Weigh Options

1

2

SKULLCRUSHER

CABLE CHEST FLY

Nothing stimulates superheroic triceps growth like the supervillainous spectre of a heavy bar just centimetres from your dome. Lie face-up on a bench holding an EZ-curl bar over your chest with straight arms. Bend at your elbows to lower the weight near your forehead; then straighten your arms.

Now don a cape.

Aiming for pecs of steel? Pass on the bench press. Instead stand in the centre of a wide cable machine, grasping two cable grips, elbows slightly bent. Without bending your elbows further, bring the grips together, squeezing your chest muscles.

Feeling like a hero?

Cross your forearms over each other at the end of each rep.

3

BULGARIAN SPLIT SQUAT Think of this move as a supercharged version of the classic lunge.

Assume a split stance with the top of one foot on a bench or box behind you. Bend your front knee until your thigh is nearly parallel with the floor; then return to the starting position. “It’s one of the tougher lowerbody exercises,” Colter says.

4

BARBELL SHRUG Big trapezius muscles help create the illusion of superhero size.

Shrugs require grasping a barbell with both hands, keeping your elbows straight, moving both shoulders upward, squeezing, then lowering. Colter won’t go too heavy.

“I don’t want to have the no-neck look,” he says.

Put away the heavy weights and ditch your ego whenever you’re training shoulders.

“The shoulder isn’t designed to support a lot of weight in a lot of different ways,” explains Colter.

Find Your Pulse Don’t always do military presses. Try holding two smaller dumbbells at your shoulders and pulsing the weight upward just 6-8cm tops. “It’ll get the peak of your deltoids,” says Colter.

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BUDDY UP TO BUILD MILITARY MUSCLE THINK YOU CAN TACKLE AN ARMY TRAINING REGIMEN? IT’S TIME TO AIM UP . THIS RAPID-FIRE CIRCUIT MIXES LOW-REP,

HEAVY LIFTS WITH HIGH INTENSITY MOVES FOR AN ALL-OUT ASSAULT ON YOUR FAT STORES. RECRUIT A SPOTTER AND DO BATTLE

03A 02A 01A

01B

02B

SUPERSET

Deployed by the British Army in their conditioning plan, this buddy-system style of training requires you to perform five rounds of a heavyweight move (1 & 3) while your partner does a high-intensity exercise (2 & 4). Only once you’ve completed all five rounds can your partner stop. Then you swap and start again. Finish off with an allout SkiErg blast to really feel the burn.

No muscle gets left behind.

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02

(5 SETS OF 8 REPS)

(TIME IT TAKES PARTNER)

As your largest muscles are concentrated in your lower body, it’s only right you fire up your legs first. Standing inside a hex-bar, bend at your hips and grab hold of the bar with your palms facing in toward your body and arms straight (A). Being careful not to round your back, stand up by driving your hips forward (B).

Hold for one count then lower back to the floor.

Where deadlifts help to develop explosive power, these weighted sprints will get to work on your endurance capacity. Get as low to the ground as you can, holding on to the sled with outstretched arms (A), then sprint as fast as possible (B). Think about performing long and powerful strides to ensure maximal muscle recruitment. And keep fighting – as though your life depends on it.

HEX-BAR DEADLIFT

SLED PUSH SPRINT

PHOTOGRAPHY BY PHILIP HAYNES

STRENGTH IN NUMBERS

01

10/17 THE SPECS MUSCLES TARGETED

WORKOUT

30

MIN

RESULTS IN

02

WEEKS LEVEL

HARD

05A 05B

04A 03B 04B

SUPERSET

03

04

05

(5 SETS OF 10 EACH SIDE)

(TIME IT TAKES PARTNER)

(500M)

Just like in a military press, the aim here is to avoid using your legs to jerk the weight up. Not only will this build stronger shoulders, shifting the weight to one side will hit your obliques, too. Raise the bar to shoulder height with one arm, the other out to the side. Explosively press the weight up and out in front of you (A). Pause, then slowly return it to your shoulder (B).

Adopt a push-up position with both feet secured in the stirrups (A). Having your feet elevated off the floor means your core is constantly being engaged to stabilise your body. Tense your abs, exhale and, keeping your legs straight, raise your glutes as high as you can to create a triangle shape with your body (B). Hold for one count before lowering back to the start.

It’s a race against your buddy to finish. With hands and feet shoulder-width apart, grab the handles overhead (A) and drive them down to your quads with arms straight and knees bent (B).

Extend your arms back up and straighten out your body to return to the start. Go for 500m to complete the workout, then stand proud (if you can) in sweaty victory. We salute you.

LANDMINE PRESS

TRX PIKE

SKI ERG

EXPERT Vince Ciolino EXPERIENCE A decade in the military taught Ciolino that we train differently when working with someone else. “Our selflessness shines through,” he says.

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How Can I Master A Proper Pull-up?

GET A GRIP

EXPERT MAX BRIDGER EXPERIENCE The LDN Muscle co-founder has used his Bulking Bible and Cutting Guide to transform nsform thousands off bodies

Build strength with an underhand grip before tackling overhand. Wrap your thumbs around the bar to ensure the angle of your torso keeps the focus on your lats, instead of flaring your elbows out and letting your biceps do all the work.

PERFORMING STRICT PULL-UPS IS THE SINE QUA NON OF BOD YWEIGHT T TRAINING. TAKE THEM ON ARMED WITH THESE INSIDER TIPS AND D

LOWER YOUR BODY YOU’LL BE A FEW REPS CLOSER TO ELITE PULLING POWER

ACCESSORISE BACK DAY

NEGATIVES ARE A POSITIVE

Done twice weekly, negative sets build confidence before progressing to full pull-ups. Jump up to grab the bar at the top of each rep, hold, then lower for four seconds until your arms are extended.

Aim for 4 x 5 reps and 2min rest between.

CORE CONTROL

Don’t get frustrated by gym-goers performing double-figure reps. Set a goal of 3-5 for four sets, with a two-minute rest in between. Don’t sell yourself short on the rest periods either, as this will reduce the chances of you performing quality reps.

Technique should be your main goal.

PERFECT YOUR PULLS

Once you’ve grooved your pull-ups to a point where you’re performing reps and sets with relative ease, add weight to avoid stagnating. A chain around your neck may look good for the ’gram, but it’ll ruin your form, so a belt is your best bet. To ensure you hit more volume, perform five reps of weighted pull-ups for four sets, adding a lat pulldown to failure for your last two sets.

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Range of motion is everything. Aim to get your collarbone as close to the bar as possible by pushing your chest forward. Extend your elbows and squeeze your shoulders at the top to avoid rounding your back.

Squeezing your glutes and tensing your abs will help your body to work more effectively as a single unit. By bracing your muscles you’ll increase the rigidity of your body and prevent undue swinging. This translates to better quality and consistency of reps. Keep your legs and feet pressed together, too, to maximise core rigidity.

SLOWLY

ILLUSTRATIONS: BEN MOUNSEY

REST IS BEST

STAY TRUE TO FORM

Build transferable strength for pull-ups by taking a seat at the lat pulldown machine.

Working with a variety of handles lets you target different areas of your back.

Use a close-grip D-handle, for example, to build denser muscle in your traps.

10/17

COMMANDO WITH TOWEL

THE PLANK IS A CLASSIC MOVE BUT CAN GET KINDA DULL. ADD INTEREST WITH THIS DYNAMIC VARIATION. DO THREE ROUNDS OF ONE MINUTE, THREE TIMES PER WEEK. WEAPON! DIRECTIONS Ro Roll R oll a ttowel owel a and nd p place la ace iitt between between yyour you o r knees our k n e es w while hile iin n a plank plan p la ank p positio position. osition. S Squeezing queezing the th he ttowel, towe owel, ttransition ra ansition ffrom ro om m your ourr p pla plank lank to la oa an ne elbo elbow lbow p plank, la ank, then the en re retur return etturn to oah high ig gh plank pla ank on o yyour o r ha our hands. h and ds. R Repeat Repeat. epe pea p eat. t Keep Ke K ee e eep ep e p the he hips h ip ps ss square qua arre tthroughout; hroughout; minimise m inimise ro rolling rolling. olling.

MIDDLE MANAGEMENT TIM ROBARDS REVEALS HIS SUREFIRE NUTRITIONAL BLUEPRINT FOR CARVING OUT YOUR CORE IN LAST MONTH’S ISSUE OF MEN’S HEALTH Tim Robards set you on the way to unveiling your abs by bear-walking you through the basics of HIIT training. In this second instalment of a six-part series, the man behind the TRM 12-Minute Abs Challenge examines undoubtedly the most crucial element of your lean-body strategy: diet.

FEED FE F E ED ED T THE HE F HE FURNACE URNA AC CE E The adage that abs are unveiled in the kitchen is as solid as your granddad’s word.

“You can do as many crunches as you like but that won’t amount to anything unless you fuel your body right,” says Robards.

“Crunching and grinding away in the gym is second to good habits and discipline in the kitchen.”

The building blocks of your abs-friendly diet: lean protein, fibre-rich vegetables and good fats.

FA FAT AT C CHANCE HANCE HA A NC E Everyone has abs, Robards says – it’s just that most guys’ six-packs are concealed beneath multiple layers of lard. To slim down, swap kilojoules from simple carbs for fats. But choose them wisely.

“Your good fats, like the monounsaturated ones you get in avocado and extra-virgin olive oil, are a healthy alternative to the trans fats and refined polyunsaturated fats you find in most processed foods,” says Robards.

Avocado also promotes fullness, making it less likely you’ll have a blowout later by raiding a burger joint.

For two of your three daily meals, team the avocado with chicken, turkey or fish and a kaleidoscope of vegetables and you’ll be on your way to creating a centre of excellence.

Your other meal might be egg-based.

DIVIDE D I V I DE A AND ND N DC CONQUER ONQ QUE R If you’re overweight now then you will need to go into kilojoule deficit (consume fewer kilojoules than you expend) to start closing in on a six-pack. If you’re just missing the abdominal detailing that turns heads, it could be more about tweaking the composition of your diet.

Either way, “you might need to cut down on carbs for a bit,” Robards says. “Ultimately, getting and maintaining a six-pack is about consistent habits and understanding that a kilojoule of fat affects your body differently to a kilojoule of sugar.”

To purchase the TRM 12-Minute Abs Challenge, which includes workouts, training tips and recipes aimed at unveiling your six-pack, go to therobardsmethod.com

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BRUSH UP ON YOUR GROOMING

THE LATEST NEWS,TRENDS AND EASY HOW-TOS FOR YOUR HAIR,FACE AND BODY + TRIAL PRODUCTS FOR FREE

beautycrew.com.au Bea utycrew

@B eaut yc rew

@B eaut yc rew

*BE A U T Y c rew i s A us tra l i a ’s numb er one d ed i c a te d o n l i n e b e au t y d e s t i n a t i o n , a s r at e d b y N i e l s e n wi t h i n t h e ap p a re l a n d b ea uty c a teg ory. Sourc e: N i el s en M a rk et Intel l i g e n ce (D o me s t i c), Av e r ag e D ai l y Un i q u e Bro ws e r s , as at 18/5/2017.

Style Spr ing Summer 2017- 2018

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Citric Spritz Fragrances from the citrus family tend, as you might expect, to be invigorating, fresh and best suited to the man leading an active lifestyle – men like you, naturally. He may also, we’d like to add, be partial to a gin and tonic after a long day at the office. These scents come into their own during the spring and summer months due to their weightless, effervescent quality. The discernible citrus notes in the first few minutes after spraying lend them an energising character that’s often complemented by a floral in the middle.

Penhaligon’s Bayolea, $229 for 50ml David Beckham Respect, $39 for 60ml Giorgio Armani Armani Code Colonia, $115 for 50ml Acqua Di Parma Colonia Pura, $130 for 50ml Ermengildo Zegna Italian Bergamot, $305 for 125ml

SCENTS & SENSIBILITY Gentleman’s Club Scents the colour of brandy glasses and whisky decanters evoke a vintage age of brown leather, cigar smoke and cologne strong enough to drink over ice. While things have moved on a little and the hue may have changed, the decadent, private members’ club aura these fragrances project is still very much intact. A scent such as Burberry Mr. Burberry, for instance, has a warm weight to it, with a smoky, woody feel that hugs the skin.

It brings to mind artfully worked oak furniture: sturdy, stately and sophisticated.

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Prada L’Homme Prada EDP Intense, $112 for 50ml Gucci Guilty Absolute, $144 for 90ml Davidoff The Game, $80 for 60ml Burberry Mr. Burberry EDT, $110 for 100ml Bottega Veneta Pour Homme Parfum, $135 for 50ml

Style Spice Market Spicy fragrances have been a burgeoning trend in the fragrance world for a couple of years now. Their bolder, darker nature makes them fantastic for late nights and evening wear. “This man’s modus operandi is one of sophisticated understatement,” says awardwinning perfume critic and author Dariush Alavi.. “He considers his sense of style earnestly and he likes to maintain an air of mystery about him. His secrets are saved only for those who manage to get up close.”

Now spring is here and summer is around the corner, you should no more wear a heavy cologne to herald its arrival than you would a turtleneck to the beach. But with fragrance counters groaning under the weight of a thousand bottles purporting to do the same thing, which should you choose? This is our guide to finding a spring/summer scent to gently reflect the complexion of your personality

Dior Sauvage, $149 for 100ml Dolce & Gabbana The One, $128 for 100ml Michael Kors Extreme Night, $95 for 70ml Tom Ford Noir Anthracite, $185 for 50ml Hugo Boss The Scent Intense, $145 for 100ml

WORDS BY AHMED ZAMBARAKJI ADDITIONAL WORDS BY CARLI ALMAN PHOTOGRAPHY BY EDWARD URRUTIA

Eastern Promise These fragrances are redolent of the Far East – both its food and its climate – and as such are powerful and can be overbearing.

Featuring rich spices like nutmeg, cinnamon and clove along with incense, leather or amber in the base notes, they evoke feelings of lust and exoticism, warmth and seductiveness. In short, the wearer’s personality needs to stand up to the perfume. “The men who can make these fragrances work tend to have confidence, passion and sophistication in equal measure,” explains perfume designer Azzi Glasser. “He likes to make an entrance and be the centre of attention wherever he goes.”

Jo Malone Oud & Bergamot, $170 for 50ml Calvin Klein Obsessed, $99 for 125ml Ne’Emah Oriental Musk, $129 for 100ml Floris London Soulle Ambar, $179, 100ml YSL Y, $109 for 60ml

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BLUE SEA THINKING The diving watch continues to make a splash with new timepieces boasting ultra masculine looks and impressive tech chops. Happily, they perform at beach level, too PHOTOGRAPHY BY SUN LEE

02

01

S

ince mobile phones and iPads made time-telling about as expensive as going to the beach, well engineered, mechanical watches have become less about ensuring you turn up to lunch at the allotted hour and more about, let’s face it, status and statement.

But this is no slight. If there’s one thing that was proved at this year’s Basel Watch Fair it’s that the diving watch, with its bold looks and

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over-engineered construction, is still making waves.

“Just as you might buy a 300kmh supercar for its looks and the simple knowledge that ‘it can’, so a diving watch with a 300m water resistance can have allure for a man who doesn’t intend to get more than his feet wet,” says Fellows auctioneers’ watch director, Adrian Hailwood. “It also happens to help that diving watches look dead cool, of course.”

The cool to which

Hailwood refers comes in no small part thanks to the enduring appeal of classic diving watches such as Rolex’s Submariner and Omega’s Seamaster, both favoured by a certain British spy. But you needn’t necessarily go with the flow, nor splash out even, to find an ocean-going watch with the kind of looks that turns heads. We went on a deep dive to find the best new models on the market – here’s what we netted.

03

Style

01 / STANDARD BEARER..

Seiko’s pioneering efforts set many of the enduring criteria for diving watches, such as 200m water resistance. This supersmart modernisation of 1965’s watershed model stands out in an industry awash with slavish, rose-tinted reissues.

04

Seiko Prospex First Diver 1965 Reinterpretation $5500

02 / BEACON OF INTEGRITY..

Not only is this Luminox built to US Navy Seal standards, but proceeds go towards the eco-crusading efforts of excombat diver Scott Cassell.

Glowing tritium tubes on the markers and hands will boost legibility during night ops, too.

Luminox Scott Cassell Special Edition $700

03 / STRONG SWIMMER..

The virtually indestructible Inox collection now makes up half of the brand’s sales, so the addition of a diver seems inevitable. But this is no token piece: the steel bracelet is 10 times stronger than regular models. Perfect for the beach.

Victorinox Inox Professional Diver $1100

04 / HAMMER TIME..

The industrial Swiss brand’s focus on diving watches makes it the go-to for water babies after pro specifications. Profits support the dwindling hammerhead shark population; you benefit from a 45mm steel watch with a rock-solid Sellita movement.

Oris Hammerhead Limited Edition $3600

05

05 / BRONZE AGE..

This vintage-inspired diver catches the eye with the bronze case encircling the chocolatebrown dial. But the real pleasure of owning it would lie in watching the bronze slowly develop its patina as the alloy slowly oxidises with exposure to the air.

Tudor Black Bay Bronze $4790 OCTOBER 2017 101

Dressing Down For Grown-Ups While the deformalisation of fashion in recent years is largely welcome, a few things have been lost in translation. Firstly, the relaxation of dress codes is categorically not a relaxation of effort. Secondly, dressing down does not mean dressing like an overgrown child. This, gentlemen, is grown-up style ST YLING BY ELLE PERRING PHOTOGR APHY BY EDWARD URRUTIA

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Style LEADER OF THE PACK The wearing of rucksacks by grown men has always been a case of walking a stylistic tightrope. On the one hand, when faced with a heavy load, the rucksack provides the ultimate in support and comfort (whereas a singlestrapped bag will not carry weight with your chiropractor). On the other hand, there is the very real risk of looking like a schoolboy on the first day of term. And this becomes no man – professional or otherwise.So here are the rules.

1 Skip extra straps, unnecessary buckles.

2 Choose a canvas or leather shell, for a polished but no-fuss façade.

3 Select a model with just a few exterior pockets, for a clean, sophisticated feel.

Clockwise from left ▪ Venque,

$239.99

▪ Fjallraven ▪ Royal

@ The Iconic, $129.95

RepubliQ, $329

▪ Lacoste,

$459

▪ Herschel

Heritage @ The Iconic, $139.95

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STAPLES DIET T-SHIRTS AND SNEAKERS, SWEATS AND JEANS – ALL FOUNDATIONS ON WHICH EVERY GOOD FOUNDATION IS BUILT. HOWEVER, THEY ALSO HAPPEN TO BE THE UNIFOM OF TEENAGE SKATE RATS AND STREET CORNER DELINQUENTS. TO RECLAIM THE BASICS, FOLLOW OUR MANUAL TO SOPHISTICATED STAPLES

Jean Selection From pleated waists to wide hems, trousers have been through a number of menswear makeovers recently. But jeans will forever be a mainstay in the stylish man’s wardrobe, as long as the cut is right. Look for a pair that sits on or above your hips – your true waist. And don’t fret about Harry High-Pants jibes – correctly proportioned slacks will improve your stature. By drawing the viewer’s eye up the body you elongate the legs and make your shoulders look broader. Finally, avoid pairing jeans with apparel made for sport. Replace hoodies with knits, and trainers with suede brogues for spring.

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▪ Peter ▪ MJ ▪ Dr

Jackson shirt, $120

Bale jacket, $499

Denim jeans, $139

▪ Condura ▪ Prada ▪ Uniqlo

messenger bag, $179.95

Glasses, $300 belt, $29.90

▪ Frederique ▪ Ted

Constant watch, $1150

Baker Archer2 Brogues, $270

Style

Middle-Age Kicks Sneakers have broadly occupied two camps in recent seasons: garish, highly engineered sports-ready footwear and understated-luxe white sneakers. It should hardly need stating into which camp the dressed-down grown-up treads. Neon tech might dazzle on the gym floor, but it won’t cut it at work. For the perfect pitch, look for a pair that wouldn’t look out of place with a suit – boasting a quality upper and sturdy shape.

Outfit-wise, a freshly pressed shirt will help communicate the message that you’re dressing the suit down, not smartening the trainers up.

▪ Van ▪ MJ ▪ Ted

Heusen shirt, $59.95

Bale jacket, $399 Baker sneakers, $180

▪ Peter

Jackson knit tie, $79.95

▪ Kapten

& Son sunglasses, $129

▪ Kapten

& Son watch, $229

▪ Venque

bag, $219.99

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Most Valuable Layer Say what you like about the style of Steve McQueen (we don’t have the column inches), the man single-handedly elevated the humble Harrington jacket. The go-anywhere casual jacket will suit all body shapes, but the fit (as always) is vital.

Aim for slim, but not too tight, to give you a leaner silhouette. The waistband must sit on your belt; above and it’s too small, hanging below and you need to drop a size. Dress down with denims or chinos and a T-shirt or smarten up with a cotton polo shirt and tailored trousers.

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▪ H&M ▪ Ben

T-Shirt, $14.99

Sherman Harrington jacket, $159

▪ Country

Road chino, $99.95

▪ Superga

sneakers @ Gluestore, $89.95

▪ Uniqlo

belt, $29.90

▪ Frederique ▪ Maui

Constant watch $1325

Jim sunglasses, $299

▪ Herschel

backpack @ The Iconic, $229.95

Style

Tailored With A Capital T The plain T-shirt is one of the most dangerously democratic pieces in a man’s wardrobe arsenal. Show us a resplendent James Dean in a well-fitting white tee and we’ll present you Steve Stifler with ‘Orgasm Donor’ emblazoned across his chest. To reclaim menswear’s best ever invention, you need to renew its context. Tuck into tailored trousers to mix smart and casual without looking, well, smart-casual. And buy the best you can afford – the heavier the cotton, the better it will hang. There are limits, though: over $100 and you’re paying for branding over quality.

▪ Uniqlo

tee, $19.90

▪ Country ▪ Peter

Road shirt, $99.95

Jackson chinos, $120

▪ Kaibosh

sunglasses, $179

▪ Peter

Jackson belt, $59.95

▪ Rado

watch, $6475

▪ Condura ▪ Ben

Satchel $149.95

Sherman shoes, $179 OCTOBER 2017 107

The

Hotel Whether you’re checking in or checking out, these are the new trends migrating from the runways to the streets JEFF LACK VASSI LENA

S T Y L ING BY P HO T OGR A P H Y BY

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Style

RON BURGUNDY Burgundy is the colour of the season from tees to chinos and shirts to suits. Pair with lighter colours if you’re game to “feel the burn”.

HE WEARS ▪ SSS

Worldcorp tuxedo $1200

▪ Valentino

cotton shirt $600 SHE WEARS

Stories lingerie $99.95 ▪ Love

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SHORE BET Mix block colour, stripes and floral together in a simple navy and white palette for a fresh approach to the nautical theme .

▪ Calvin

Klein bomber $249.95 @ Myer

▪ Tommy

Hilfiger sweater $150

▪ MJ ▪ 124

110

Bale trousers $199

Primabase sneakers $399

Style

STRIDING HIGH High-cut pleated trousers are no longer just for your grandpa. If you’re game, keep the fit slim and make sure they sit high on your hips.

▪ SSS

Worldcorp shirt $225

▪ Suit

Shop trousers $400

▪ Shevoke ▪ Búl

sunglasses $79

sunglasses $340

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#PPHJF OJHIUT BSF CBDL XJUI B WFOHFBODF "T DPMMBST CFDPNF NPSF HFOFSPVT UIFZ³SF TUBSUJOH UP TMJQ PVU PWFS UIF MBQFMT BHBJO T TUZMF HE WEARS ▪P

Johnson blazer $1975

â–ªP

Johnson shirt $395

â–ª Ksubi

jeans @ General Pants Co $199.95

â–ª Prada

sunglasses $390

SHE WEARS â–ª Rachel

Gilbert ‘Lyla’dress $1399

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OCTOBER 2017

(300.*/( +"$26&4 $-"6%& 45:-*/( "44*45"/5 #3*&--:/ 56350/ 5"-&/5 &5)"/ 30#&3540/ $)*$ ."/"(&.&/5 (&03(*& .*5$)&-- $)"%8*$, .0%&-4

BIG PIMPIN’

Style FRESH PRINTS

Yes, Hawaiian shirts are still going strong. But for the more adventurous, try a printed blazer or consider going all out with a suit.

▪ MJ ▪ MJ

Bale jacket $499

Bale trousers $199 ▪ CK

▪ Persol

shirt $99.95

frames $238

OCTOBER 2017 113

PIMP YOUR

SPACE Want to hit refresh on your home?

Australia’s top interior designers share their pro tips on how to upgrade your living space EDITED BY

SARAH EAGLE

M I X & M ATCH “Use a combination of natural and industrial materials for kitchens and bathrooms,” says Brett Mickan (bmid.com.au).

“Stone, wood and steel have the imperfection of natural materials, giving them a customised look and the caché to say ‘I’ve arrived’.”

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OCTOBER 2017

DIFFERENT ST R O K ES “The fastest and most cost-effective way to refresh your home is paint,” adds Mickan. “A deep, bold tone makes the walls recede so the furniture and architectural details become the feature. It can make the unmatched parts feel more like a curated collection than a jumble – think art gallery.”

Style

OCTOBER 2017 115

OV E R S I Z E D A RT WO R K “Don’t be afraid to maximise the size of art on your walls,” suggests Brendan Wong (brendanwong.com). “It gives a greater sense of scale to the room and shows confidence in your interior.”

O F F T H E WA L L “Bring sofas and armchairs away from the walls,” Wong says. “The room will feel larger and less like a doctor’s waiting room. Trust us.”

PA I N T I T B L ACK (AND WHITE) “Explore the magic of monochrome in your bedroom,” Wong adds.

“By limiting your colour palette, you can explore stripes, checks and textures with a masculine edge.”

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OCTOBER 2017

Style D O N ’ T OV E R D R ES S “Your home is your sanctuary,” says Farrell.

“So if you want your downtime to feel casual, do not feel the need to formalise your decor. Stage tabletops that do not require coasters. Mix new with vintage, and vintage with thrift. Pair polish with grit, and don’t be afraid to mix in eclectic finds and DIY objects. Own your space!”

L A I D - BACK CH I C “Wide-woven linens and deconstructed throws allow for a shabby-chic look if you are not into pressing sheets and fluffing duvets every morning,” says Dylan Farrell (dylanfarrell.com) Interior by Dylan Farrell Design in collaboration with Thomas Hamel Photograph: Prue Ruscoe

CU R B T H E CLU T T E R ”The home office is often given the cold shoulder,” says Diane Bergeron (dianebergeron.com). “First and foremost, nail your storage to hide away loose papers and stationery.

Keep your shelving spacious and use non-vocational possessions to breathe in personality and life – your office shouldn’t become all work and no play.”

OCTOBER 2017 117

Style CU T A R U G “Rugs really tie a room together,” insists Greg Natale.

“Wall-to-wall carpet isn’t for everyone so using a rug to anchor your interior can afford you a great opportunity to play with colour and pattern.

Don’t limit yourself to ‘off the shelf’ sizings. Speak to a professional about tailoring a rug that perfectly fits your interior. There’s nothing worse than a rug that looks too small or too big. Custom sizing is easier than you think!”

NOSE BEST Your home might look great. But if it smells bad no one will ever notice.

Nicole Eckels, co-founder of Glasshouse Fragrances (glasshousefragrances.com) explains how to win by a nose.

E D I T, E D I T, E D I T !

“When it’s time for a design makeover, don’t automatically think you have to spend money,” says Thomas Hamel (thomashamel.com).

“Rather than adding more pieces, try analysing each element of your existing interior.

You will be surprised by what you can do with what you already own.

Focus on your star pieces and highlight them – giving them room to breathe and to make a statement on their own.

It’s like Coco Chanel said: ‘Before you leave the house, look in the mirror and take at least one thing off’.”

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OCTOBER 2017

•If you’re always busy and on-the-go, a scent diffuser is a better option than a candle, Eckels says. They last longer and give off a lighter scent. Plus they’re toddler-friendly too.

•Let the seasons guide your candle selection. “In winter, heavier scents like wood or oud fragrances tend to work better,” Eckels says. “In summer try brighters scents like citrus or white flowers.”

•Candles are part of your décor, so the packaging is important. Our La Maison candles are made by French perfumers and come in a prism of black glass. They’re masculine and gorgeous.”

CREATE YOUR HAPPY PLACE DINE IN OR ZONE OUT – IN YOUR VERY OWN BACKYARD RETREAT

Re-imagine yo ou ur outdoor area with the on-trend, handcrrafted wicker Barbuda 6-Piece Dining Setting, where leisurely brunches will stretch into warm summer nights under the stars...

Above Barbuda 6-Piece Lounge / Dining Setting, $2999 (1820 x 1067mm).

Front cover Nest Double High Chair, $799; Splash Pod featured in Green Palm, $149; Hali Outdoor Cushion featured in Blue, $19.95.

Gather your family around the intimate Florence 7-Piece Timber & Wicker Dining Setting, for a casual summer lunch on the lawn.

THE SUNVIEW 3-SEATER SOFA WITH

OUTDOOR FABRIC

As a sofa or a bed, or both at the same time, the Sunview Day Bed ticks all the boxes as a place to relax, recline and do yourr best summerr dreaming – with two inclusive coordinating bolsterr cushions forr next level indulgence.

Above Australian-made Sunview 3-Seater Sofa featured in Warwick fabric ‘Lomani Ocean’, includes 2 x Bolster Cushions, featured in ‘Tulum Ocean’; Grace Rug featured in 39425/636, medium size, $299; Hali outdoor cushion featured in Navy and Navy Stripe $19.95. Left Florence 7-Piece Round Dining Setting, $2499 (1500mm round).

De esign in n you ur Aussie ba ackyard d, give e the Concorde Diining Setting a starrrin ng role.

This page Concorde Armchair, $399; Concorde mid-height Coffee Table $399 (1200 x 600mm); Natura Rug featured in 527/EG3X, medium size, $349. Opposite page Concorde 7-Piece Rectangular Dining Setting, $1699 (1700 x 900mm); Brooklyn Umbrella featured in Aqua $149.

Beautiful timber furniture like the Louie 9-Piece Dining Set is a quintessential part of any well-planned outdoor area.

This page Louie 5-Piece Balcony Setting, $699. Opposite page Louie 9-Piece Rectangular Dining Setting, $1999 (2100 x 975mm).

FOR YOUR NEAREST LOCATION CALL 1300 464 278 OR VISIT HARVEYNORMAN.COM.AU. Harvey NormanÂŽ stores are operated by independent franchisees. Furniture prices displayed are valid in state capital metropolitan areas only (excluding Northern Territory and Tasmania).

Prices in country areas will be higher due to additional freight charges. Promotion ends 21/10/17.

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ONE WORD ANSWER

As Homer might say, is there nothing beer can’t do?

QUESTION What comforting brew can help you sink midweek anxiety?

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OCTOBER 2017

ANSWER

Beer

WORDS: SCARLETT WRENCH

After a long day spent placating unreasonable clients and dealing with the interminable task of ‘life admin’, switching off in the evening can feel like one job too many. If only there were an elixir that could drown out the noise.

Well, in news that will please any man whose idea of fun is a little saucier than kicking back with a cuppa, it transpires a craft IPA can get the job done just as well as any mug of chamomile.

Now, if you’re thinking that downing a pint of the amber fluid to quiet your nerves is hardly a novel strategy, it’s worth pointing out that these effects are not attributed to intoxication. In a study by the University of Extremadura in Spain, stressed shift workers were given 330ml of non-alcoholic beer every evening for a fortnight. As well as reporting significant decreases in anxiety, the study group also noted improved sleep quality.

The scientists concluded that the hops in beer raise levels of the inhibitory brain chemical GABA, a deficiency of which can lead you to feel overwhelmed, anxious and distracted. In short, it gives your cognitive engine a cooling-off period. Of course, no post-work beer is complete without an accompanying bar snack, in which case we would advocate the customary bag of salted nuts.

Magnesium-rich cashews, in particular, will further calm your farm.

Admittedly, you won’t develop the ability to talk the hind legs off a donkey, as a few pints of premium strength are wont to give you. But no matter – you’ll still benefit from the gift of the GABA.

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Woolworths Approval Code 14549-22.10.17. Offer valid from 11th September to 22nd October, 2017. Subject to availability while stocks last in participating stores only. All items must be purchased in the same transaction. Not in conjunction with any other offer.

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