WEEJUN LARSON MOC PENNY – BLACK AND WHITE LEATHER
Photograph: Rudi Geyser/Hero Creative Management; Model: Yannick @ Boss; Hair and make-up: Alice Coloriti/Supernova Creative Management; Fashion: Robin-Jade Carolus; T-shirt and pants, both Studio W at Woolworths; belt, Country Road.
GYM-FREE ABS: NoEquipment, No Excuses NOVEMBER 2019
BEACH MUSCLE InJust15MinutesaDay
5 4
STRATEGIES FOR START-UP SUCCESS WAYS TO HACK YOUR HAPPINESS
INSTANT ENERGY PowerUpon p.38 SLEEP BETTER
AndStripAwayStress 11 Vegan Meals That Beat Burgers for Protein 11265
9 771027 687000
R60.00 (VAT INCL) Namibia: N$60.00 Other countries: R62.50
MAKING BETTER MEN
est, Safest Way to
KGS THE MH COVER GUY: RYLE DE MORNY
YOU’VE GOT THIS
AND THIS AND THIS AND…
Your lifestyle. Our ingredients, meals, snacks and drinks.
Plant-based Hydration
Good To Go
Free From Gluten
Game Day Snacks
Free From Lactose
Earth Friendly Home Care
COVER STORIES & FEATURES BEACH MUSCLE IN JUST 15 MINUTES A DAY Shed your excess load… fast! 28 FASTEST, SAFEST WAY TO LOSE 5KGS 4 steps to shredded. 34 INSTANT ENERGY From tired you to super you. 38 5 STRATEGIES FOR START-UP SUCCESS Bag the big bucks. 78 4 WAYS TO HACK YOUR HAPPINESS Bring back the joy. 98 THE ADVENTURIST Endure a vicious cycle. 101 THE BEERS OF SUMMER Keep the fun flowing. 114 11 VEGAN MEALS THAT BEAT BURGERS FOR PROTEIN Meat-free not protein-free? 118 SLEEP BETTER …And strip away stress 124
P.106 GYM-FREE ABS: NO EQUIPMENT, NO EXCUSES Your summer muscle blowout.
PHOTOGRAPH BY SEAN LAURENZ
CONTENTS
MEN’S HEALTH NOVEMBER 2019
CONTENTS
P.74 DRIVE Fast(er) and furious.
UPFRONT
MH BODY
MH ST YLE
UNFILTERED Ride with the bulls. 8
AGAINST THE TIDE Discover our cover guy’s success secrets. 24
OUT OF OFFICE Get on board with summer style. 42
ED’S LETTER Bright ideas. 12 THE DEVIL’S ADVOCATE It’s time to quit salads. Really. 14
MH WORLD BACK ON TOP Conflict, street deals and solitude. 17 MH WOMAN Marciel Hopkins. 20 ONLINE Escape the hustle, still build muscle. 22 6
EXTEND YOUR TIME IN THE SUN Build muscle with Tom Brady. 30 BEACH READY Add the finishing touches to your abs. 32 FAVOURITE SPORT SHADES These will level up your play. 36
35% OFF
Subscribe to Men’s Health P.105
MH.CO.ZA/ November 2019
MH WATCH GUIDE 2019 Conduct a wrist assessment. 50 SEA CHANGE Age-proofing antioxidants 56
WHAT HAPPENS WHEN… … I go vegan? 68 THE 30/10 RULE Idiotproof omelettee. 70 RAISE THE SALAD BAR Mix-and-match. 72 THE CUT The best gear. 76
MH MIND
WEALTH REPORT Pedal the 9 to 5. 82
DOES YOUR SOUL NEED THERAPY? It’ll help you find your purpose. 88
BETTER MAN Sampie Makoakoe took the reins and thrived in the face of the unknown. 62
NORMAL, INOFFENSIVE… … and totally irresistible. 84
DO YOU HAVE BRAIN CANCER? Learn to spot the signs. 94
GREEN AND GOLD Upgrade your ‘brannas & Coke’. 66
GIRL NEXT DOOR “Any postcoital cleanup tips?” 86
FALLING DOWN How one man swam out of the dark. 96
MH LIFE
n o
e r
COVER GUY
Ryle De Morny PHOTOGRAPHER
Byron Keulemans
GO BOLDLY MEANS: “TAKING A CHANCE, DOING SOMETHING NO ONE’S EVER DONE BEFORE”
Photograph: Rudi Geyser/Hero Creative Management; Model: Paul B/Twenty Model Management; Hair and make-up: Alice Coloriti/Supernova Creative Management; Fashion: Robin-Jade Carolus; T-shirt and pants all Cotton On.
www.cat.com / www.caterpillar.com © 2019 Wolverine World Wide. All Rights Reserved. CAT, CATERPILLAR, BUILT FOR IT, their respective logos, “ Caterpillar Yellow”, the “Power Edge” trade dress as well as corporate and product identity used herein, are trademarks of Caterpillar and may not be used without permission. Medicus, an authorized distributor of Cat Footwear of Wolverine World Wide, a global licensee of Caterpillar Inc.
Ride With the Bulls
Every year, a fleet of retro cars modded with bull horns gather to race down a dirt road in the middle of the desert. Sounds like a scene straight out of Mad Max, right? But this badass combination is standard procedure at the Weg Ry & Sleep Bull Run. The event invites petrol heads from across the country to Vanwyksvlei for an action-packed weekend.
A REAL, FILTER-FREE LOOK INTO WHAT MATTERS THIS MONTH.
UNFILTERED
BY THAAQIB DANIELS
What started as just a roadtrip from Cape Town to the Northern Cape with five guys in their old cars, has grown and gained a large cult following. The Bull Run participants get to drift and drag race across the dirt track for bragging rights and the Bull Run crown. They also get creative by theming their outfits and their vehicles. But this event doesn’t just leave tyre-tracks in the sand, it aims to make a substantial difference to those in need. “An important part of the event is doing a random act of kindness on the way to Vanwyksvlei. We encourage all of our entries to do so,” says Gerrie van Eeden, the
organiser of this outdoor caper. “It’s not just about drinking and making a noise.” Right now, Vanwyksvlei is experiencing one of their worst droughts ever. “The farmers and animals are suffering a lot. Since they are not on a major route, they don’t receive much help from other sources such as the government,” says Van Eeden. “A few of our guys delivered fodder to the farmers en route to the Bull Run. Others made donations to charities, animal shelters, orphanages and old age homes across the Northern Cape. One group delivered 21 000 food parcels to three charities in Kimberley. So there’s a lot of good coming from it.” Here’s a closer look at what went down at the 2019 Weg Ry & Sleep Bull Run.
WEG RY & SLEEP BULL RUN DATE
26-29 SEPTEMBER 2019 LOCATION
VANWYKSVLEI, NORTHERN CAPE
PHOTOGRAPHER
PIET VAN HEERDE
Just Deserts
The weekend’s activities started off with a group rally across the sandy region, followed by the competitive drag (1) and drift races (2). “Just overall fun in old cars,” says Van Eeden.
1 2
4 3
Gunning It 3 “There’s the gees
element to this event,” says Van Eeden. “People can get really creative and express themselves and have fun. Some people stay in their costumes for the whole weekend. It’s not all about the cars. It’s about the camaradarie.”
10
Wheeler Dealers 4 The rules for
entering are simple: your car has to be a 1980 model or older, and has to cost less than R25 000. Then, pick a team name, theme, dress for the occasion and get ready to race.
MH.CO.ZA/ November 2019
NOVEMBER For more about the Bull Run, check out their Facebook page or follow Weg Ry & Sleep on Instagram @wegrysleep
By the Horns 5 This is the third year that the Bull Run is being held at Vanwyksvlei. The first official Bull Run took place in Vosburg and saw 56 cars enter. This year, a total of 136 vehicles tore through the dust, with many regular entrants returning to the event. “Some bring their families along to enjoy the races. It’s a great occasion to socialise and catch up,” says Van Eeden.
4 5
5 6
3
Line in the Sand 6 Even though there are
competitive races taking place, there is no cash prize for the winner. The ultimate prize for this event is more than just bragging rights: “We look forward to leave a lasting impact on the surrounding communities. A change that’s more than just a once-off donation,” says Van Eeden.
MH.CO.ZA/ November 2019
11
LETTER FROM THE
EDITOR
Danielle Weakley Editorial Director
Robert Cilliers Editor & Creative Director
The Bright(er) Side When I was 34, I believed that I was part of the top five percent happiest people on the planet. That percentage may have slipped a few notches, but the positive attitude and the happiness quota is still there. I prioritise feeling good... I surround myself with good people. I strive to achieve the goals I’ve set. I’m grateful for what I have and try not focus on what I don’t. I remind myself that true and long term happiness does not come from instant gratification. Except, maybe, tequila – that works. Well, no, of course not. The real magic elixir? Exercise. Nothing beats the endorphin rush of an intense, muscle-crushing workout. Now that it’s summer, you can double up on those mood-boosting benefits by taking your sweat sesh outside. If you, like many of us, are emerging bleary-eyed from another cold winter and you’re not ready for the “suns out, guns out” lifestyle, we have all the advice you need to build beach-ready biceps and carve a killer six-pack in weeks. Start by taking your workouts to the next level in shallow water (p.106), and then finish up with this muscle-building circuit (p.28). Sorted. Plus, last month, a few MH readers and I got a chance to work out (and surf) with the guys from SWEAT 1000 and Monster Energy on the gentle sandy beaches of Mauritius. (More ( about that in the December issue.) Life is good. Live itt.
WANITA NICOL Deputy Editor AZEEZ JACOBS Fashion & Grooming Editor NADIM NYKER Digital Editor KIRSTEN CURTIS Contributing Digital Editor KIERAN LEGG Copy Editor MEGAN FLEMMIT Multimedia Journalist KELLEIGH KOREVAAR Features Writer THAAQIB DANIELS Content Producer NADIA EKSTEEN Fashion Assistant Contributors: Enid de Beer (Design); Dave Buchanan (Copy); Mark Arendse (Design); Michelle von Schlicht (Design) Shared services: Kerry Nash (Production Manager James Garaghty (In-House Photographer) Amina Essop (Office Administrator)
CEO MEDIA24 Ishmet Davidson CEO PRINT MEDIA Rika Swart GENERAL MANAGER, LIFESTYLE Minette Ferreira GENERAL MANAGER, MONTHLIES Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway FINANCIAL MANAGER Melanie Leeman MARKETING AND PUBLIC RELATIONS PUBLISHER Nikki Ruttimann 011 713 9147 (nikkir@media24.com) COMMERCIAL HEAD OF EVENTS: MONTHLIES Francois Malan 021 406 2376 (francois.malan@media24.com) COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 406 2217 (gerda.engelbrecht@media24.com) COMMERCIAL MANAGER Lise Coetsee 021 406 2358 (lise.coetsee@media24.com) DIGITAL CAMPAIGN COORDINATOR Lilitha Johnson 021 406 2320 (lilitha.johnson@media24.com) BRAND COORDINATOR Andile Nkosi 021 406 2257 (andile.nkosi@media24.com) PUBLISHING SALES TEAM BUSINESS MANAGER: MEDIA 24 LEISURE SALES Danie Nell 011 322 0799/076 263 9114 (danie.nell@media24.com) CAPE TOWN: Hannes Burger 076 152 4605 (hannes.burger@media24.com) Nick Fitzell 071 430 6311 (nick.fitzell@media24.com) Daniela Di Giovanni 083 709 7040 (Daniela.digiovanni@media24.com) JOBURG: Kylee Robertson 076 263 9114 (kylee.robertson@media24.com) Jeanine Kruger 082 342 2299 (jeanine.kruger@media24.com) Lizel Pauw 082 876 8189 (lizel.pauw@media24.com) Sharlene Smith 083 583 1604 (sharlene.smith@media24.com) Yumna Rojan 072 399 5789 (yumna.rojan@media24.com) Yelanda Mitchell 074 897 576 (yelanda.Mitchell@media24.com) DURBAN: Mariska Venter 082 898 4376 (mariska.venter@media24.com)
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MAGAZINES INTERNATIONAL SVP/MANAGING DIRECTOR ASIA PACIFIC & RUSSIA Simon Horne DIRECTOR OF INTERNATIONAL LICENSING AND BUSINESS DEVELOPMENT Richard Bean SVP/EDITORIAL & BRAND DIRECTOR Kim St. Clair Bodden DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks Global Editions / EDITORS-IN-CHIEF
I NEVER KNEW...
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BAD NIGHT? Don’t try to put in extra hours tonight, even if it seems sensible.
Consistency beats overcompensation every time.(p.124) 12
MH.CO.ZA/ November 2019
PHOTOGRAPH: LUKE PATTERSON
@robdcilliers
USA Richard Dorment, AUSTRALIA Luke Benedictus, BULGARIA Vladimir Konstantinov, CHINA Gao Zhen, CROATIA Kresimir Sego, GERMANY Markus Stenglein, GHANA Godfred Akoto Boafo, GREECE Vassilis Georgakakos, HUNGARY Máté Pásztor, ITALY Aldo Ballerini, KAZAKHSTAN Irina Utesheva, MALAYSIA Eugene Phua, NETHERLANDS Ronald Janus, NIGERIA Osagie Alonge, POLAND Aneta Martynow, PORTUGAL Pedro Lucas, ROMANIA Mihai Ghiduc, RUSSIA Maxim Semelyak, SERBIA AND MONTENEGRO Ivan Radojcic, SINGAPORE Kelvin Tan, SPAIN Jordi Martinez, THAILAND Chatchawin Unhanun, TURKEY Fatih Büyükbayrak, UNITED KINGDOM Toby Wiseman, LATIN AMERICA Sergio Rodriguez, MIDDLE EAST Carlin Gerbich
TAG HEUER CARRERA CALIBRE HEUER 02 Chris Hemsworth works hard and chooses his roles carefully. He handles pressure by taming it, and turning it to his advantage. #DontCrackUnderPressure was coined with him in mind TAG Heuer Boutiques: Sandton City and V&A Waterfront Also at selected fine jewellers nationwide For further information please call 011 669 0500. www.picotandmoss.co.za
THE DEVIL’S ADVOCATE
Stop Eating Salad to Lose More Weight SHOP-BOUGHT SALAD BOXES ARE A NUTRITIONAL DESERT. ALLOW US TO UNPACK WHY SANDWICHES ARE YOUR TRUE FAT-LOSS FRIEND Every year, the dietary sea change that occurs on the first day of January hits us hard. Gone are the champagne and (delicious) battered finger food of New Year’s Eve, replaced by joyless sparkling water and, inevitably, salad. According to a 2017 poll, two of our most commonly cited resolutions are to lose weight (33%) and to eat more healthily (32%). Yet research conducted by US News estimated that 80% of us will abandon these ambitions by
380kJ more than those who snacked as normal.
free, and presumably bleak, eating plan.
the second week of February. Counter-intuitive though it may seem, I pin much of the blame for this on limp meal-deal salads. Researchers Charles Benbrook and Donald Davis developed a Nutritional Quality Index (NQI) to rate foods based on the nutrient payload of each portion. Four of the five lowestranking vegetables are salad ingredients: cucumbers, radishes, iceberg lettuce and celery 1 . At nearly 97% water each, THIS MONTH’S you’d do just as well ADVOCATE to savour a glass of Super influencer Dr Hazel Wallace eau de tap. Remove is the author these nutritionally of The Food void ingredients and a Medic for Life @thefoodmedic Caesar salad becomes a small portion of creamy chicken topped with cheese and fried bread. It’s high kilojoule, high salt and sates your hunger for about 10 minutes. No wonder
Meanwhile, a University of Chicago study found that eating foods labelled as “healthy” – as is commonplace on every supermarket salad aisle – only makes you hungrier 2 . With no change to the ingredients, the virtuous moniker dupes your brain into feeling less full. What’s more, labelling the same foods as “tasty” reduced the number of kilojoules test subjects consumed later that day. A seemingly sensible choice can send you kilojoule crazy, basically. Salads are also a routine vehicle for another well-trodden and ineffective weightloss strategy: cutting carbs – one of my least favourite. There’s more to transforming your body at this time of year than the foods you eat, and if you’re trying to increase the amount of exercise you do, then carbs are absolutely your
However, just because many shops believe that a salad should consist purely of lettuce, cucumber and a token tomato, that doesn’t mean you have to. Salads can be interesting yet still healthy and weight-lossfriendly – just think of them as another way to assemble the food you’re planning to eat. That said, you could simply combine your healthy proteins and vegetables between two slices of bread, which would take care of your energising carbs, too. People forget about the sandwich but, constructed at home, it can be as healthy a meal as any. Plus, it’s tasty, which means it’s scientifically proven to make sticking to your new eating plan easy. Avocado, spinach and bacon are a good start. I prefer mine crispy, thanks.
so many throw in the serviette. Salads perpetuate what scientists refer to as the “health halo” effect – a mental trick that surreptitiously sabotages your weight-loss goals. For example, researchers at Cornell University found that people who opted for low-fat foods over regular varieties ended up eating around
stall, meaning you’ll burn fewer kilojoules more slowly. You need carbs for fat loss 3 . In a Cell Metabolism study, overweight adults on a carb-based diet lost more body fat than those who ate equal kilojoules on a carb-
14
MH.CO.ZA/ November 2019
friend. Without glucose to burn, your energy levels will plummet and the efficacy of your workouts will suffer. Moreover, your famished body will turn to precious amino acids for energy and cause your metabolism to
THE DEVIL’S DETAILS 1
FRESH IS BEST
The University of California found that shop-bought salad loses 30% of its nutrients within just three days of being harvested.
2
GUESSING GAINS
Simply believing that a food is “healthy” causes people to underestimate their meal’s total kilojoules by 418kJ, the New York Times revealed.
3
DYNAMIC DUO
Combining your protein with high-GI carbs post-workout is the smartest strategy for muscle growth, according to Nutrition Reviews.
WORDS: TED LANE; PHOTOGRAPHY: ROWAN FEE; TERRARIUM COURTESY OF JAR & FERN
FLAVOURLESS SALAD BOXES ARE A WASTE OF YOUR TIME
Speak Out and Stand Out Find Your Angle Tackle an Active Adventure
Back on Top Ten years ago, Ronan Bennet – creator of British crime drama Top Boy – witnessed a kid dealing drugs outside his local supermarket. It made him question what was going on in his own community. “That’s the power of Top Boy for me – it’s an unrepresented part of the world,” says Brady Hood, one of the show’s directors. “It’s something that we need to discuss.” / BY NADIM NYKER
The show tells the story of those running London’s drug scene, bringing light to neglected issues: the abuse of immigrants, absent fathers, homophobia. Plus, it features an all-black cast, a rare representation in mainstream TV. When Channel 4 cancelled the show in 2013, rapper Drake – a fan of the crime drama – came on board as an executive producer to revive it. Now that Top Boy is back – this time on Netflix – we sat down with Kane Robinson and Ashley Walters, the show’s frontmen, for a glimpse behind the scenes of the show.
MH.CO.ZA/ November 2019
17
WORLD
Conflict, street deals and solitude – climbing to the top isn't easy.
“That’s one of the things the show is about: not accepting what’s in front of you, and just striving for more.” 18
MH.CO.ZA/ November 2019
SPEAKING OUT... “I’ve been to South Africa,” says Ashley, who spent six months in the country. “So, I know the situation over there, and the segregation is really real.” He says he was beaten up in a club because of the colour of his skin, just one part of the racism he experienced while in SA. Coming from London, it was a shock to the system: “I think maybe that [South Africa] was the first place I really felt, like, the rest of the world is not the same as where I live. “But starting those discussions [about racial inequality] as a father, especially with my children, it’s just about empowering them, and showing them some serious role models that look like them.” Similar themes have slipped into the show: “As young black kids, we’re determined to make more of what we have. And that’s one of the things the show is about: not accepting what’s in front of you, and just striving for more.” ... AND STANDING OUT So, what advice does the duo have for actors of colour trying to break into the industry? “One thing I’d say is to think about creating your own work,” says Kane. “Write your stories with characters and roles that you would like to play. “In this day and age, it’s the best thing to be doing because of the platforms we have – like Netflix and YouTube – there’s more scope for people [to see your talent].” Kane adds that it’s important to leverage the power of new tech to your advantage. When he started up making music, tech advances gave him access to software to make his own beats on his computer, and, then, let him broadcast his tracks on pirate radio. “That kind of avenue wasn’t there for actors, you couldn’t just make your own show – it didn’t exist! But in this day and age, it’s much more open for people who are struggling – and maybe not getting roles because of the colour of their skin – to create their own path.” Whether you’re creating short films or Instagram clips, Kane says a “get-up-and-go” attitude will help you stand out and gain opportunities.
LEARN THE TOP BOY LINGO TOP BOY t p/ /b I / A drug dealer who has reached the top, who controls the money and calls the shots.
YOUNGERS /j n/ / z/ Kids and teenagers placed on street corners to sell drugs.
FOOD /fu d/ An undercover word for drug.
YOUR BOY /j / / b I / A member of a gang you are willing to vouch for.
WASTE MAN /weIst/ /man/ A man who has no value or social standing.
THE FIELDS /ð / /fi lds/ An area where drugs are sold. Typically in a city.
16.9%
THE STAT
The percentage of black characters in 2018’s 100 highest-grossing movies, according to the University of Southern California’s Annenberg Inclusion Initiative. This figure was a 12-year high.
PICTURES: SUPPLIED
STARTING OUT... When Kane joined the Top Boy cast, he’d never acted before. “Every day was a learning experience,” he says. “I would learn one week and bring [that knowledge] to the next.” Knownbestbyhisrapmoniker‘Kano’,the34-yearoldisconsideredoneofthepioneersoftheUK’sgrime scene. His talents come from a lifetime of learning. “I learn something every time. I try and implement that next time around, and share my knowledge with others and newer castings, because I remember exactly how it was being a bit uncomfortable,” he says. “So, I’ve got to let them know, I’ve been there; but trust me – follow your instincts, you’re here for a reason.” Ashley – known as Asher D to music fans – is also a rapper. However, unlike Kane, he wasn’t new to the acting scene. He played Antoine in Get Rich or Die Tryin’ and Ricky in Bullet Boy. Now, eight years in, the 37-year-old says they’ve both gotten to grips with the process of making Top Boy. “I’m able to be confident enough to say when we’re not feeling how things are going with the story,” he adds. “Being kind of vocal about it. Those are the things that have led to the show being so good. It’s with all of us having an input and being creative.”
Beach Bum
Find her on the cover of the November issue of Women’s Health
T H E P LU G
Curve Model, Life Coach
THE SKILL
Instagram: @marcielhopkins Twitter: @marcielhopkins1
THE SOCIAL
MARCIEL HOPKINS
MH WOMAN
WORLD
PHOTOGRAPH BY SEAN LAURENZ
AFTER A LONG WINTER, IT’S TIME TO SOAK UP SOME SUN. YOU’RE AMPED TO GO FOR A DIP IN THE OCEAN, BUT… YOU TAKE A LOOK AROUND AND NOTICE THE GLISTENING ARMY OF CHISELED GYM BROS AND BIKINICLAD BABES. SUDDENLY, YOU’VE LOST THE ABILITY TO TAKE YOUR SHIRT OFF. NO WORRIES, WE’VE RECRUITED INTERNATIONAL MODEL MARCIEL HOPKINS TO HELP YOU OVERCOME BODY HANG-UPS, TAKE GREAT SUMMER PICS AND COAST YOUR WAY TO MORE CONFIDENCE. / BY THAAQIB DANIELS
“When taking those summer snaps for Instagram, or any photo for that matter, posture is key. Stand up straight, with your shoulders back. Always check your lighting, background and angle. If you’re not sure which angles work for you, ask a friend to take a couple of shots while you are playing around in front of the lens. By practising, you’ll get better with every shot.”
Find Your Best Angle
“Be very careful with what enters your mental space on a daily basis – whether it’s social media, books, TV shows or the people around you. All of those things communicate subtle messages which build – or break down – your self-image. Do a proper clean up: re-evaluate your relationships and be careful about what you read and listen to. Make sure your “brain food” is positive, realistic and empowering.”
Feed Your Mind With Positivity
“As a teenager I was so often self-conscious about my body that I wouldn’t take off my shorts at the beach or get into a bikini at pool parties. I was bombarded with images of perfect looking women and men in magazines and on TV. This made it nearly impossible to feel good. No woman – or man – should ever feel that they are not allowed to be in a bathing suit at the beach, because of unrealistic body standards set out by society. Every body is a bikini body!”
Every Body is a Bikini Body
WORLD
NOVEMBER
M E N ’ S H E A LT H B E Y O N D T H E P A G E QUESTION: Is It Too Late for a Summer Body? Not With This Workout
ADVICE
Summer bodies are made in winter, but most of us spend the colder months hibernating. Don’t worry – we’ve got a lastminute workout with long-lasting results. We’ve collaborated with MH Cover Guy and trainer Trevor Lagerwey to put together this full-body summer fitness plan, to help chisel your abs and get that beach-ready physique. Last-minute muscle is still muscle – and we’ll take it! MH.CO.ZA/WORKOUTS
Download your digital copy at zinio.com Works on iPad, Mac or PC.
SUMMER SPOILS Now that winter’s over, you can ditch the extra layers and treat yourself to some lighter, easy-towear apparel, like these summertime accessories.
TRAVEL 1. The Watch:
7 Reasons Mauritius Is a Great Holiday for Active Travellers
Picadilly, R1 795, Buren at Bacher & Co
Had a tough year? Book yourself a holiday as a reward for all your hard work. And no, you won’t just be parking your ass on the beach. We’ve found the perfect active adventures so you can escape the hustle and bustle and still build muscle.
2. The Shades: Havana, R3 890, Persol at Sunglass Hut
MH.CO.ZA/ADVENTURE-TRAVEL
SOME OF OUR FOLLOWERS ARE MAKING THE MOST OF THE OUTDOORS THIS SUMMER. TO BE FEATURED HERE, POST YOUR MH-INSPIRED PHOTO ON INSTAGRAM AND TAG US @MENSHEALTHZA
3. The Fragrance: Montblanc Explorer EDP, R1 395, Foschini
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@meletsoblog 22 MH.CO.ZA/ November 2019
Trevor Lagerwey @runningdirtyshow
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@alexbadelt.co.za
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Shed Excess Load Build Durable Muscle Rock the Boat Turn Tired You Into Super You
Against the Tide Ryle De Morny is the fastest man on sand. Just as he’s developed a competitive edge on this shifting surface, he’s also found new ways to deal with life’s ups and downs. / BY MEGAN FLEMMIT
24 MH.CO.ZA/ November 2019
Ryle De Morny AGE: 31 WEIGHT: 82kg HEIGHT: 182cm
PHOTOGRAPHS BY BYRON KEULEMANS
Ryle De Morny learnt the value of perseverance when he was just eight years old. After witnessing lifeguards tackle the ocean’s terrifying waves, the youngster felt emboldened to try it, too. While he was enthusiastic, it still took him two years to pass the test. “I failed many times,” he explains. “As a young kid, I was intimidated by the ocean.” But he didn’t let that fear hold him back. Eventually Ryle passed, learning more than just how to swim, but also gaining an understanding that anything is possible if you keep pushing. Through the years, Ryle graduated from nipper to a junior lifeguard to finally, working as a senior lifeguard when he turned 18. He learnt first aid, CPR and various rescue techniques. With age, he began to master these skills, honing techniques through practice and practical alike. On the job, he also found a new family in the other club members. “Lifeguards are some of the most unselfish people I know,” he says. “The family is selfless; they put everyone else before themselves. It was such a humbling experience for me to learn and understand.” Beyond saving lives, Ryle fell in love with the lifesaving sport. It was challenging, but also rewarding. In 2008 he represented South Africa in the World Championships for the first time. It’s a biennial event that tests lifeguards across a range of lifesaving skills – from sprinting in the sand to board rescues to surf ski races. He took home silver in the Beach Sprints and bronze in the Beach Flag Sprints – a massive achievement for someone so young. The medals sparked his desire to accomplish more. Ryle wanted to win gold in both events: “I told myself I needed to work harder. [But] it was difficult because there weren’t a lot of real coaches and specialists,” he says. So, instead, he started chatting to other competitors and taught himself as much as possible. Over the next few years he won a few more medals including two gold, another silver and another bronze. But it was only in 2014 when he finally achieved the elusive double golden salvo. “It was one of the most incredible years I’ve had. I was peaking. Every year since then I have tried to replicate that. I’ve gotten very close, and that desire has kept me coming back every year.”
“It was one of the most incredible years I’ve had. I was peaking.” SHIFTING CURRENTS While Ryle was chasing success on the beach, he also pursued interests further inland. Growing up poor had filled him with an intense desire to be rich. It’s why, when it came to studying a degree, he settled on studying for a BComm at UCT. The problem? It made him miserable. As he neared the end of his tertiary studies, the lifeguard knew he wouldn’t be content sitting in a cubicle. But in his mind, success and being wealthy were two sides of the same coin, so, the only solution was to keep striving. When he finished at UCT, Ryle jumped straight into the 9-to-5 grind. “The job paid really well, but I was unhappy,” he admits. “It wasn’t filling any holes.” After a year of misery, Ryle quit his job. Without the steady income, the sportsman needed to find a new way to fund his career as an athlete. In SA, lifeguards work on a voluntary basis. To represent his country at the championships, Ryle needed to hustle. Years of persevering in the face of challenges taught him to be resourceful. After struggling to find equipment that would level up his training routine, the athlete asked one of his friends to build it for him. When others saw the final product, they, too, wanted to get their hands on the same tools. Ryle decided to take advantage of this gap in the market. Partnering up with his friend, he founded a company and began manufacturing specialised training equipment. And while he worked on getting his fledgling enterprise off the ground, he also explored new avenues. His love of the outdoors led him to the trail, and he started hiking regularly. Unsurprisingly, it wasn’t long until the sand-bound entrepreneur created his own hiking club. And when he wasn’t on the
trail or throwing around ideas and balancing the books with his business partner, he was training and coaching others. “Playing in spaces that I was passionate about and not chasing money made me so much happier and as a result, my quality of life improved,” Ryle explains. Filling his days with activities that brought him joy kept him grounded. It let him be his most authentic self. And it was this authenticity that helped him stand out when he entered the Presenter Search on 3 last year. “I’d left behind the corporate idea of what it means to be happy. Following my heart brought back my energy. My idea was to speak about the beauty that we have within ourselves,” he says. “I wanted to share what happens when we disregard the pressures the world puts on us.” The show enriched his life in more ways than he could’ve imagined. Ryle stayed true to his authentic self throughout, letting his natural curiosity guide him through each new challenge. “It’s very intimidating being yourself in front of an audience because you’re opening yourself up to so much ridicule,” he says. But positive feedback helped reaffirm his decision to keep things real. In the end, he was named as one of Top Billing’s new presenters. The gig opened countless doors. “I’m thrown into so many new spaces,” he says. “I get to travel and meet so many interesting people.” The lifesaver-slash-presenter-slash-hikerslash-trainer has even started acting, landing the lead role in an upcoming Netflix original set in SA. “I’m so excited about the show. It’s really going to showcase South Africa and the unique people here.” FORGING THE PATH Throughout his life, Ryle has reevaluated what he’s doing and cut out anything that doesn’t align with his passion or goals. It means, unlike when he was stuck in an office all day, he wakes up every morning feeling excited for the hours ahead. But fuelling his mind with positive thoughts is just one part of the equation. He’s also careful about how he refuels his body. “Your body is a machine that you’re blessed with,” he explains. “If you want it to perform you need to sustain that performance somehow.” MH.CO.ZA/ November 2019 25
BODY of his body means he knows exactly what to do: “I have a good connection with my body. I listen to it and that has been the most pivotal thing for me.” This instinct also extends to his training routine. His weekly training goals include agility sessions for speed, yoga and Pilates for mobility, powerlifting for movement mechanics and hiking for endurance and gait analysis. These sessions are built around the sand-forged ethos he learnt while lifesaving. The multifaceted sport requires different levels of training: “You’re never saving someone’s life in a controlled setting. You might have to climb rocks or jump through a fire, so you need to be prepared for anything.” Doing functional training gives him the confidence to put his hand up in any situation, and gives him the tools, strength and stamina to save someone’s life. “Having that skillset is empowering,” he adds.
Ryle does intermittent fasting to let his body continually heal – something the athlete realised was necessary after sustaining many injuries during training. He also eats a balanced diet and incorporates as many superfoods as possible into his meals. “It’s just knowing the nutritional value of the foods you’re eating and how they can benefit you.” Having an unstructured work schedule makes it difficult for Ryle to plan his weeks. Instead, he sets out goals for the 26 MH.CO.ZA/ November 2019
seven days ahead and tries to hit those. “When it comes to my diet, I have to make sure I get a certain amount of kilojoules every day. I try to get the right balance of my macros. But because of the industry I’m in I know there’ll be times that I’m going to be eating junk food, like cake.” In these situations, instead of skipping the slice, he adjusts the way he eats for the rest of the day, dodging carbs and sugar to make up for the doughy detour. His deep understanding
HEAD ABOVE WATER A week before our cover shoot, Ryle dislocated his shoulder at the International Surf Rescue Challenge at North Beach in Durban. Fortunately, a New Zealand physiotherapist helped him sidestep permanent nerve damage. As a result of the injury he needs to take a step back from his training. “I always look at injuries as rude awakenings. Initially I mourn it, but then I learn to accept it.” Being an eternal optimist, the lifeguard’s learnt to see the positives in everything. Injuries are now a sign that he needs to work on his weaknesses. Ryle had entered the competition with a wounded leg, hoping what he lacked in physical capabilities, he’d make up for with his mental prowess. The damage to his shoulder gives him the chance to heal his leg and work on stuff he’s been neglecting these past few months. “It’s just a beautiful time for my body to recalibrate. This past year I have been working nonstop. I haven’t really rested and now I am forced to reflect on it.” While he looks forward to the opportunities in his future, for now he’s just looking forward to regaining full use of his arms. “There are so many micro-blessings that give us happiness in life. There’s a lot more I can be grateful for and I’m only going to cherish that.”
It’s an intense and delicate...belly #NoSweat #9strain well balanced gut flora consists of trillions of micro-organisms most of which are bacteria in our digestive tract working together to keep our body and mind healthy.1,2 There are many probiotic supplements but only one PROBIFLORA. References: 1. Role of the gut microbiota in nutrition and health. BMJ 361:Supp1. :36 - 44. (28 April 2019) Available from:http://www.bmj.com/ 2. Kho, Z.Y. and Lal, S.K. The Human Gut Microbiome – A Potential Controller of Wellness and Disease. Front. Microbiol, 2018. 9(1835):1-23. Probiflora Adult Intensive Rescue. Each capsule contains total probiotics 5 billion cfu (colony forming units), probiotic blend consisting of Lactobacillus acidophilus NCFM®, Bifidobacterium lactis HN019, Bifidobacterium lactis BI-04, Lactobacillus rhamnosus HN001, Lactobacillus casei Lc-11, Lactobacillus plantarum Lp-115, Lactococcus lactis LI-23, Bifidobacterium longum BI-05, Streptococcus thermophilis St-21 and prebiotic: prebiotic FOS fibre 50 mg. Health supplement. This unregistered medicine has not been evaluated by the South African Health Products Regulatory Authority for quality, safety or intended use. 2019081210154615 Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel.+27 11 635 0000. www.adcock.com
BODY THE BIG BEACH WORK KOUT
02B WITH TIME RUNN NING OUT TO NAIL THOSE HOLIDA AY ABS, THIS TOTAL L-BODY CIRCUIT WILL SE EE YOU HIT YOUR B EST SHAPE IN 14 DAYS S. THE CLOCK’S TIC CKING...
01A
03A
01
DOING THE ROUNDS The fastest way to maximise your kilojoule burn is to hit the big three – cardio, bodyweight work and weightlifting. Grab a skipping rope and a medium-weight kettlebell and, following a cardio buy-in, tackle a 12-minute AMRAP, in which you train against the clock to log as many reps as possible. Deploy this every other day and hit peak condition before switching on your OOO.
SKIPPING SINGLE UNDER 500 REPS
This is your buy-in. Before you progress to the AMRAP, you have to complete every skip. It’s a warm-up, with the thermostat dialled up to 11. Hold the handles with the rope behind you (A). Using your wrists, flick the rope overhead and jump it. Stay on the balls of your feet (B) and find a rhythm. Then it’s time for the hard part.
02A
02
AMERICAN KB SWING 12 REPS
03
V-UP 12 REPS
Your AMRAP begins here. Hold the weight in both hands between your legs (A). Hinge forward at the hips, then contract your glutes to swing the weight overhead (B). Return and repeat in a fluid swing. If the KB speed slows, don’t let form suffer – use this as a cue to take a 15-second breather in later rounds.
Drop the weight and hit the deck. Lie on your back with your arms and legs extended in a straight line. Lift your hands and feet a couple centimetres from the floor (A). Contract your abs to lift your hands and feet together above you (B) before lowering slowly. Go steady and under control to maximise the benefit to your core and minimise the risk for your lower back.
WORKOUT BY LUKE BARNSLEY
28 MH.CO.ZA/ November 2019
PHOTOGRAPHY BY PHILIP HAYNES
WORDS: MICHAEL JENNINGS; ADDITIONAL PHOTOGRAPHY: GETTY IMAGES
01B
05A
04A
05B
04B
03B
04
SUMO DEADLIFT HIGH-PULL 12 REPS
Jump up and reach down for the kettlebell. Set up with your feet wider than your shoulders, knees bent and your back flat (A). Contract your glutes to stand up and lift the weight. Don’t stop: in one fluid movement, lift the weight close to your chest until it reaches chin height (B). Reverse, ignore the increasing burn and repeat.
05
SKI JUMP OVER KETTLEBELL 12 REPS
Drop the kettlebell and stand to the side. With feet shoulder-width apart, sink into a half-squat (A). Jump up and over the weight (B). Jump side to side to round off the set before picking up the weight and swinging into round two. Go all out for 12 minutes, record the number of rounds and try to go one better on your next attempt.
MH.CO.ZA/ November 2019 29
BODY HOW I BUILT MY BODY
Extend Your Time in the Sun BUILD DURABLE MUSCLE WITH TOM BRADY, 42 – AMERICAN FOOTBALL’S MOST SUCCESSFUL PLAYER – AND PERFORM AT YOUR PEAK IN THE RED ZONE
FUELLING THE LONG HAUL
BRADY’S NUTRITION AND HYDRATION PLAN IS BUILT FOR LONGEVITY AND CONSISTENCY
DOWN H20
Every day, Brady drinks 33ml of water per kilogram of his bodyweight. That’s around 3.4 litres of water – usually with TB12 electrolytes added in.
SMOOTHIE OPERATOR
You don’t need to know the rules of American football to appreciate the greatness of Tom Brady. Despite not having the athlete’s build of his rivals, he has spent the past 19 years redefining the key position in his sport: quarterback. The average NFL career spans just 3.3 years, such is American football’s ferocity and level of competition. Last year, in his forties, the GOAT (greatest of all time) led the New England Patriots to another championship, a record sixth. Brady has won as many as any team. The key to his longevity is his work with body coach Alex Guerrero, which emphasises regular deep-force massage and using resistance bands instead of weights. It’s an approach that prioritises movement and functional strength over mirror muscles. “You gotta understand, I was like every other American kid,” says Brady. “I believed if you want to get good, you gotta go squat, bench – it’s all I ever did.” Since he started working with Guerrero, weights have been out, as has any exercise that doesn’t help his on-field performance. “If I go into the gym and do curls, I need a thickness to my biceps, but I don’t need to look like Arnold Schwarzenegger. I won’t be able to throw a football.” Brady trains for two to three hours a day during the off-season, focusing on footwork drills and strength training specific to quarterback play. All banded to reduce pressure on his joints, Brady targets his legs and core (think squats and planks) and matches this with movement exercises, such as high30 MH.CO.ZA/ November 2019
knees and lunges. Brady and Guerrero founded the company TB12 in 2013 – The TB12 Method was a best-selling book – and he’s now developing it into a fullblown lifestyle and fitness brand, with a new app and a flagship gym in Boston, which he eventually plans to expand to London. “I absolutely know 100% that it works, and the reality is I’m just a client who lives by the teachings,” says Brady. But first, it’s back to the ultimate proving ground for his methodology – the Patriots, the NFL and yet another opportunity to prove his doubters wrong. Brady’s time at the top shows you that success is not about lucky Hail Marys but hard work and smart training. Take a knee and take heed.
He starts most days with a shake: 75g of blueberries, 200ml of almond milk, a banana and a tablespoon each of chia, hemp and flax seeds.
CLEAN EATS
He pairs his shake with avo and eggs, then fish with salad for lunch, mixed nuts or hummus for snacks, and roasted veg and chicken for dinner.
23cm HAND SIZE
WORDS: BEN COURT; PHOTOGRAPHY: ERIC RAY DAVIDSON; STYLING: TED STAFFORD; GROOMING: PINI SWASSA TAILORING: DARLENE DEANDRADE; PRODUCTION: HOWARD GOLDMANN; ADDITIONAL PHOTOGRAPHY: GETTY
THE GOAT Tom Brady, quarterback for the Patriots INSTAGRAM @tombrady @tb12sports
1.95m HEIGHT
SCORE CORE STABILITY
BOOST AGILITY AND CUT BACK PAIN WITH THREE ROUNDS OF GUERRERO’S PLAN
A
B
01/ BANDED PALLOF PRESS SQUAT
Anchor a band at shoulder height and hold it in front of you (A). Squat until your thighs are parallel to the floor (B) and pull the band to your chest. Rise and repeat 10 times, switch sides, then perform another 10 reps.
B
102kg WEIGHT
02/ LATERAL-RESI BIRD DOG
Get down on all fours and anchor a band around your hips (A). Brace your core and raise your left arm and right leg (B). Alternate sides and repeat 10 times. Then switch the side of the anchor, repeat and move onto the plank.
A
B
03/ BANDED LATERAL WALKING PLANK
With a band anchored around your hips, get in a high plank (A). “Walk” away from the anchor by jacking your feet and hands (B). Go out five steps and then back. Rest for a minute, then repeat the whole lot twice.
MH.CO.ZA/ November 2019 31
BODY THE MH FINISHER
Beach Ready: the Final Pull
ADD THE FINISHING TOUCHES TO YOUR ABS WITH ROCK THE BOAT – A FUSION OF KILOJOULE BURN AND CORE CONTROL THAT’LL STRIP FAT AND SCULPT MUSCLE WHERE IT COUNTS
THE FORMAT This one-two gut punch is guaranteed to make you sweat. Start a timer and row 100m as fast as possible, aiming for under 30 seconds. For the rest of the minute, drop into a hollow rock. Repeat this EMOM superset for 10 rounds. The combination of 1km of kilojoule burn and five minutes of core control will give you six of the best.
01
HARD AND FAST
The key to maximum kilojoule burn on the rower is speed. These are 100m sprints, so strap in and just start pulling. Your form needn’t be perfect, but focus on driving off with your legs. Keep your core tight and engage your lats to pull the handle to your chest. Using the larger muscles in your legs will help you go faster, and they won’t fatigue as quickly in the later rounds.
02
QUICK CHANGE
03
As you cross the 100m mark, loosen your foot straps. Take an extra second here to open them up. Slipping out of the straps is easy, but getting back in isn’t, so give yourself a fighting chance for round two by doing the fiddly part now. Once you’re free, drop to the ground alongside the rower and take a few deep breaths to recover.
HOLLOW OUT
32 MH.CO.ZA/ November 2019
WORDS: TED LANE; PHOTOGRAPHY: PHILIP HAYNES
THE TASKMASTER Name: Andrew Tracey Trainer tip: “Watching the clock will affect your concentration. Instead, set a timer on your phone, so you can give your undivided attention to the task at hand.” Follow him: @theandrew. tracey
Lying on the floor, lift your head and feet a few centimetres. Contract your core, pulling your belly button down, and rock forward and back. This will engage your six-pack and deeper core. Go to your happy place for the remainder of the minute before returning to the rower. Only 9 rounds to go.
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BODY
GEEK TWEAKS
How Lose Kilos Smar
SWEAT IT OFF
EMERGING RESEARCH
shows HIIT training – short bursts of intense cardiovascular exercise – fuels weight loss not because of the kilojoules you expend during exercise but because of the kilojoules you continue to burn after exercise. “Interval training seems to change the metabolism and promotes many physiological changes that might favour long-term weight loss,” says Dr Paulo Gentil, an exercise-science professor. Translation: interval training makes your body more efficient in burning fat by way of oxygen. But don’t associate HIIT with “hard”. “One or two days of high-intensity interval training weekly is enough and realistic when it’s part of a long-term plan,” says Brett Klika, author of 7 Minutes to Fit. Don’t go overboard. If you’re new to working out, up the incline by a few notches for a minute two or three times during a 30-minute walk or jog. If you’re more advanced, try adding hill sprints or skipping to your usual workout. It’s not hard. It’s fun, actually. We promise.
FIRST THINGS FIRST: YOU PROBABLY DON’T NEED TO LOSE ANY WEIGHT. BUT IF SUMMER’S GOT YOU WANTING TO SHED A FEW KILOS, DR CHRIS MOHR IS HERE WITH THE FASTEST, SAFEST WAYS TO DO IT.
SLEEP IT OFF
ONE 2017 study published
in the journal Sleep purposefully manipulated its subjects’ rest to be 60 to 130 percent of their normal sleep totals. Modest sleep loss resulted in a significant increase in food intake, with a greater number of kilojoules coming from calorically denser foods, often with lots of sleep-disrupting sugar. “Put simply, you’re practically eating yourself awake,” says Dr Christopher Winter, a sleep-medicine
34 MH.CO.ZA/ November 2019
doctor and author of The Sleep Solution. When you treat lost sleep as extra kilos, you can try and sleep it off. No matter how old you are, it’s worth it to set a bedtime and wake-up time. That also means your devices – the single greatest driver of poor sleep habits, Winter argues – should be put away. Then, after you’ve set this goal window, work backward or forward toward it in 15-minute increments every few days, he says. This way, you’re not jarring your system or schedule.
FAST IT OFF
”WINDOW” EATING works.
Obese people who followed a 16-hour fasting schedule lost weight without counting kilojoules, found a 2018 study in Nutrition and Healthy Aging. I have a friend who raves about fasting for 16 hours and eating only during an eight-hour window. Because she’s stopped eating after dinner, she doesn’t
snack or have a glass of wine later in the night. No breakfast means she’s truly hungry at lunch, eats her fill and is less likely to snack in the afternoon. It is simply harder for her to overeat throughout the day. I tell my clients that if you’re good with rules, try setting some boundaries in terms of when you eat. But if the thought of such a highly structured life makes you want to dash out
and eat a whole pizza, target “trouble times” during your day. If you tend to return to leftovers after leaving the dinner table, make the hour after dinner a no-kilojoule hour. If you find yourself mindlessly snacking at your desk come 4pm, see if you can abstain till dinner. Spot-treating trouble times can offer the benefits of intermittent fasting without having you be a slave to the clock.
CHOW IT OFF
EVEN THOUGH it’s far less
sexy than protein right now, fibre has the same power to satisfy. High-fibre foods take more time to digest, but they also tend to have a high water content – like oranges, tomatoes and grapefruit do – and water helps to fill you up, eat less and lose weight. Plus, they require chewing, which sounds silly, but consider how many spoons of peanut butter you can put away in the time it would take to eat an apple. The longer it takes you to eat something, the more time hunger hormones have to decline, and the less you feel like you have to eat to become full. New research shows that eating produce with other high-fibre foods, such as legumes and whole grains, may improve how your digestive system works, helping you maintain a healthy weight. “Healthy guts have a wide variety of bacterial species,” says Dr Julie Miller Jones, a fibre researcher at St. Catherine University. She says that the best way to feed and diversify those bacteria is to try to hit 38 grams of fibre a day by way of a broad range of fibrous foods.
ILLUSTRATION BY RODRIGO DAMATI
MH.CO.ZA/ November 2019 35
BODY MH CERTIFIED
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BOSE FRAMES ALTO FOR MULTISPORT
You want to run, ride or hike with music, but you also want to hear the sounds around you – be they cars or lions. Solution: these sunglasses with speakers built into each arm. R4 500, takealot.com
UA IGNITER 2.0 FOR TENNIS
Along with blocking 100% UV rays, these glasses offer 20% more undistorted peripheral vision coverage making it easier for you to keep track of the ball – and your doubles partner.
R2 550, underarmour.com/en-za
OAKLEY MERCENARY PRIZM FOR GOLF
Part aviator, part shield, these shades block UV rays and offer enhanced contrast, allowing you to read greens better and spot your ball in the rough.
MAUI JIM WORLD CUP
FOR WATERSPORTS
The amber polarised glass lenses on these wraps cut glare and gently boost colour so your eyes won’t feel fatigued even if you’re on the water all day.
R3 010, mauijim.com
RUDY PROJECT RYDON CLEAR CYCLING GLASSES FOR RIDING
This ultralight high-performance pair darkens as it’s exposed to UV rays ensuring that you won’t be blinded by the sun, but still allowing for clear vision in shadowy areas. R2 999, takealot.com 36 MH.CO.ZA/ November 2019
ROKA BARTON FOR RUNNING
They look like Wayfarers, but thanks to their lightweight frame and their sticky nose and temple pads, they won’t slip off. R2 150 (excluding shipping), roka.com
PHOTOGRAPHS BY KEVIN SWEENEY
R1 990, takealot.com
ADVERTORIAL
THE WORLD ON YOUR WRIST When every second counts, the HUAWEI WATCH GT 2 will make sure you never fall behind. Huawei’s new WATCH GT 2 combines the sophistication of a classic timepiece with smart tech to give you a feature-rich wristwatch that’s as functional as it is stylish. Sporting the company’s Kirin A1 chip, the HUAWEI WATCH GT 2 builds on its predecessor’s ultra-low power consumption and enduring battery life, giving you two weeks of functionality off a single charge. That’s perfect for the man on the move, as you’ll have 24/7 access to this watch’s countless easy-to-use health features. The heart rate monitor will keep tabs on every beat, warning you if your heart rate sits above 100 bpm or below 50 bpm for longer than 10 minutes. The smartwatch’s sleep monitoring functionality will give you a bird’s eye view of your shuteye, identifying sleep problems and offering tailored solutions to give you a better night’s rest. The HUAWEI WATCH GT 2 also features TruRelax™ tech, a function that will record heart rate variability and provide live feedback on your stress index. Combined with comprehensive tracking of 190 different metrics across 15 indoor and outdoor sports – including running, climbing, cycling, swimming, rowing and more – this watch will keep up the pace, in the gym and on the trail. This info, and the watch’s myriad features, is accessible via the watch’s crisp and responsive touchscreen. The HUAWEI WATCH GT 2 also connects to your phone over Bluetooth for a streamlined user experience across both devices. The highlight: you can store up to 500 songs on the watch, giving you access to your workout playlist with just a tap on the wrist.
RRP: R4 999, available at major retailers.
MH.CO.ZA/ November 2019 37
BODY
SAME AS CAFFEINE, BUT MORE FUN TO SAY!
Yerba mate: Brewed into a tea from the leaves and twigs of a type of South American holly tree, yerba mate contains caffeine and antioxidants. In a small study published in Nutrients in 2017, women who had two grams of it two hours before a 30-minute cycling session reported increased energy, focus, and concentration. Caffeine – and probably not the antioxidants –can do that, Roussell points out. GOOD FOR: Feeling the effects of coffee without the coffee taste.
SUPPLEMENT LAB
The MH Energy-Shot Decoder BRITTANY RISHER INVESTIGATES WHETHER NEXT-GEN SUPERFOOD SHOTS CAN TURN TIRED YOU INTO SUPER YOU.
Those new little bottles at the till promise so much more than five-hour energy. They’re packed with amino acids (same as fish!), herbs (herbal!) and miracle compounds from the Amazon (exotic place-name!). It’s all very “plant-based” and “enlightened” – buzzwords that will help drive the global energydrink market up to an expected $85 billion over the next six years. They’ll give you energy for sure, mostly thanks to straight-up caffeine – about ten times more 38 MH.CO.ZA/ November 2019
per sip than coffee. But do all the other ingredients make them healthier than a regular energy shot? We analysed the four most popular ingredients – from the just-trendy to the just-might-work – in these new-gen energy shots. NOT TOO BAD!
Guarana: People in the Amazon consume the seeds of this fruit when they need an energy surge. They contain four times as much caffeine as coffee beans, but the wake-up effects may be even
WHO KNOWS?!
Moringa: This “it” green supplement, from an edible plant used as a food and energy source in Sudan, showed anti-fatigue properties in rats that were treading water. But whether any benefits extend to humans is TBD... and pretty unlikely. GOOD FOR: Looking very on-trend – but not necessarily very awake. NOT SO MUCH!
Taurine: This amino acid – in meat, fish and dairy products – is reputed to boost mental and physical performance when paired with caffeine. But the support isn’t there in humans, Roussell says. In fact, in some efficacy trials, participants did worse on a bike sprint with a caffeine-and-taurine combo. GOOD FOR: People who place no stock in “efficacy trials”.
BETTER WAYS TO LEVEL UP Didn’t have a good night’s sleep? Try these totally natural ways to get your energy where you want it, fast. PEPPERMINT “Peppermint activates an area of the brain called the reticular activating system,” which helps wake you up, explains Dr Bryan Raudenbush. His research has found that the smell of peppermint made workers more alert. A FEW MINUTES OF SUPERSPORT Breaks can restore your energy, but not if you just get up and snack, says Dr Mike Christian of UNC’s Kenan Flagler Business School. Get an energy hit from dopamine by doing something you enjoy, like watching a sports clip. AVOIDING THE OFFICE DRONE In a study of shift workers, Christian found that the ones who inter acted with a worn out colleague at the start of their shift performed worse than others did. “They were exposed to the idea ‘Today is going to suck,” he says.
ILLUSTRATION BY MICHAEL BYERS
stronger: “Guarana contains additional bioactive compounds that preliminary research suggests might increase its stimulatory effect beyond what you would experience from just caffeine,” says biochemist and nutritionist Dr Mike Roussell. The label shows how much of a jolt you’ll get; check that it’s not more than you expect. GOOD FOR: When you really don’t need to sleep anytime soon.
SaatchiCPT452125
PASTEURISED TO
PROTECT, NATURALLY Bust a slow day with a healthy protein pick-me-up. Nulaid Safe Eggs are pasteurised to protect themselves – and you – against bacteria. This added natural barrier helps them stand up to baddies, making them a safer, healthier choice – and it extends their shelf-life, too. Look out for us in the egg aisle. Naturally.
EXPLORING ST YLE
ADIDAS adidas unveiled the VRCT jacket, a fresh take on the classic varsity look that celebrates team pride and self-expression. Paying homage to the traditional letterman jacket, the VRCT has an interchangeable patch that lets athletes show the world exactly who they are.
DUCA DEL COSMA FEATURING FUNDUDZI With its iconic blend of artistic innovation and elegance, the new Spring/Summer lifestyle collection incorporates modern footwear design and the finest craftsmanship. (Think: functional golf sport elements meet quintessential Italian style.) From high-top sneakers to low-profile golf shoes, this line is ideal for street and professional alike.
FRANK BESPOKE POKE
MONTBLANC MONTB
POLO
What’s more handsome than a bespoke suit? For the first time ever we displayed the craftsmanship of bespoke tailoring in our show. The models looked dapper as they strolled down the runway in fitted suits made from the highest quality fabrics imported from the world’s best mills in Italy, France and the UK. Each look was sleek, timeless and sophisticated, but with a refreshing twist.
The #MY4810 Montblanc Nightflight Trolley is a versatile and reliable travel essential for adventurers and jetsetters alike. The #MY4810 line of lightweight polycarbonate trolleys, with their 360° degree ball-bearing wheels and multi-stop adjustable extension handle bar, are now available in more compact versions (and sleeker silver tones) for a more sophisticated look.
Polo’s Spring/Summer 2019 men’s collection is contemporary, classic and prestigious – Polo’s authentic aesthetic. Don’t be caught wanting this season; hit the high street with colour coordination, hue fluidity and surprising prints that tell the world you’re ready for adventure.
BY AZEEZ JACOBS; PHOTOGRAPHER: BRANDON HINTON
ON 19 SEPTEMBER, CAPE TOWN’S GRAND CAFÉ AND BEACH TRANSFORMED INTO A DESERT OASIS, A S M E N ’ S H E A LT H , I N A S S O C I A T I O N W I T H M O N T B L A N C E X P L O R E R , H O S T E D T H E 1 2 T H A N N U A L M E N SW E A R C O L L ECT I O N S H OWCA S E . I T F E AT U R E D T H E L AT EST C O L L ECT I O N S F R O M TO P LO CA L A N D I N T E R N AT I O N A L B R AN D S – A N D E N D E D W I T H A STA R - ST U D D E D A F T E R PA RT Y H O ST E D BY M O N T B L A N C.
EVENT
I N A S S O C I AT I O N W I T H
South African born Mark Eisen designed the unique Montblanc Explorer bottle.
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Montblanc has a lot in common with the world’s explorers. The company is always climbing new summits, challenging conventions and exploring the globe for fresh discoveries in its relentless quest for excellence. From South Africa to Haiti to Italy to Germany and Indonesia, Montblanc Explorer invites pioneers on a fantastic journey, giving you the the chance to discover the rarest ingredients. With its rugged charm, SA was the ideal spot to shoot the Montblanc Explorer TV ad – an ode to adventure set against the backdrop of the Jonkershoek mountain range and featuring the sleek, powerful Aston Martin DB5. It’s the same car that appeared at the show, alongside international model Rein Langeveld, who starred in the commercial.
OFFICIAL AFTER PARTY HOSTED BY
OFFICIAL GROOMING PARTNER
OFFICIAL DRINKS PARTNER
PALSE
Q PLUS
SORBET MAN
SOVIET
SUPERDRY
Award-winning South African designer’s Paledi Segabo’s Moroccan-inspired collection wowed the crowd with a selection of tailored jackers, headbands and loose pants. Palse’s range showcased the importance of having a complementary colour scheme when picking outfits. Now, it’s your turn to do the same.
The mercury is rising, and that means it’s time to hit the beach. But first: board shorts. The Q Plus swimwear collection will make sure that you look cool by the pool and sizzling at the beach. Nonelastic waistbands are always more flattering, unless you’re as fit as this guy. Thumbs up for trunks that hit midthigh. Pair with a light hoodie and a pair of fresh sneakers before heading out.
Yes, it takes a great workout plan to be on our front page, but having a good skincare regimen is also an essential part of, well, looking the part. Don’t neglect your skin, gents! Sorbet Man was our official grooming partner and helped show off a some of our Cover Guys – like Fez Mkhize – in crisp white jeans that are perfect for summer.
Anga Makubalo, best known as NaakMusiQ, made a surprise appearance at the Menswear Collections event, performing his newest release “Summer Rain” while Soviet Denim took to the runway to show off their Spring/ Summer vibe for 2019. The latest collection is fresh, light and easy to wear in warmer climes.
For SS19, the brand takes us on a vibrant and colourful journey across the globe. A fresh and innovative product mix is enriched with creative influences collected from a variety of international pitstops. Intricate design details and fabric upgrades take centre stage, bringing a much-needed wardrobe update to accompany what – we hope – will be a balmy, sun-drenched summer.
STYLE
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Dive Into Swim Shorts The Ultimate Watch Guide Shore Up Your Look
Out f Office THE LIFESTYLE
For an intrepid band of adventurers, nomadic life has become an alternative to the shackles of the nine to five. These surf-loving wanderers are breaking free of rooted social norms and putting their creative energy into a set of bespoke wheels, chasing discovery on the road. Is it time you subscribed to #vanlife?
PHOTOGRAPHY BY DIEGO MERINO WORDS BY SHANE C KURUP
01 Small is Beautiful
“Living in a limited space has changed my approach to nutrition and exercise. It has encouraged me to get outside more for walks, hikes and jogs. While I can cook in the van, its small size means I want an easy clean-up afterwards, so I prepare simple, nutritious meals. With fewer material things, I find that I focus on what I need to feel better mentally and physically. Van life encourages healthy, thoughtful living.� Christopher A Ives @vitruvianvan
STYLE
02 Remote Possibilities
“I have always aspired to be an explorer, and the digital age has presented an entirely new set of tools for doing so. Van life is about the desire to keep going, no matter where the journey takes me. It’s about living with courage and pursuing your own path. The van also allows me to wake up in some of the most beautiful locations in the world, which is an inspiring kick-start to the day.” Drew Neumann mrandmrsadventure. com
03 Discomfort Zone
“With its minimal space and a variety of mechanical and meteorological hurdles, life on the road has its stresses – but it offers an incredible opportunity to grow outside your comfort zone. Van life has taught me how to deal with the challenges I face more calmly, and it has deepened my perspective. It has made me a better father and friend, and more patient. This lifestyle is about taking a leap for personal growth.” Ben Poirier @wilddrivelife
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Available in store and online www.polo.co.za @polosouthafrica
STYLE
04 The Great Escape
“The conventional day-to-day had left me feeling stuck in fast-forward mode. Choosing to live in a van has brought me back to a more human pace and has given me new viewpoints on many things. Feeling absolute freedom each day and being able to influence others in a positive way has been so rewarding. It also pushes me to spend more time outdoors, be active and lead a healthier lifestyle.” Bryce Wenger @greencoffeebeanbus
05 Reborn Free
“After 22 years of working in banking, I rediscovered my personal freedom by remembering how to enjoy the moment. Van life has changed me – I learned that I needed less to live than I’d thought and ultimately found that I was happier with fewer material possessions. It’s not the money you have that counts. It’s the experiences you seek that give perspective.” Marcus WeidenFlottmann @slowtravel4x4
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M&CSAATCHI ABEL/26384/E
NEW
WHAT COUTURE FEELS LIKE FRAGRANCE COUTURE FOR HIM
STYLE THE PORTFOLIO
On Board
Get a head start on summer and dive into swim shorts that make a splash.
There are a number of stylish shorts that have the versatility to become your weekend wear go-to with moisture-wicking and quick-drying fabric, perfect for any sweaty situation in the sun.
Retro Shorts
Stripe Shorts
Dirik Shorts
Tropical Boardshorts
R459 | Zara
R140 | Mr Price
R999 | G-Star RAW
R999 | Volcom at Zando
Canary Yellow Shorts
Tropical Print Shorts
Penguin Shorts
Checkered Panel Shorts
R459 | Zara
R849 | Billabong
R740 | Granadilla Swim
R799 | Vans at Zando
Palm Print Shorts
Retro Shorts
Abstract Shorts
Deep Blue Shorts
R699 | Trenery
R599 | Country Road
R750 | Temple Of Reason
R130 | Mr Price
Flat Belt Shorts
Camo Walk Shorts
Party Wave Boardshorts
Waterman Angler Boardshorts
R2 970 | Vilebrequin
R1 145 | Billabong
R750 |Hurley
R1 000 | Quicksilver
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01 Breitling Superocean Héritage II Chronograph 44 Outerknown
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“Surfing’s the source, man. It can change your life” – so Keanu Reeves’s Johnny Utah is counselled in Point Break. And now, 28 years later, it seems that it can change oceanic life, too, thanks to the legendary surfer Kelly Slater, a co-founder of sustainable apparel manufacturer Outerknown and a brand ambassador of Swiss heavyweight Breitling. His special-edition dive watch is a butch, carbon-coated chronograph, with a strap crafted from Econyl yarn – an innovative material made of recycled nylon waste, salvaged from landfills and oceans. And you don’t even have to worry about throwing out the packaging: the box this underwater wingman comes in is biodegradable. R104 100 breitling.com
WRIST ASSESSMENT
Clear Blue Water The latest dive watches aren’t just pretty faces – they’re helping protect your underwater playground, too PHOTOGRAPHY BY JOBE LAWRENSON WORDS BY ALEX DOAK
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Marine fish clinging to cotton buds, turtles tangled in carrier bags, haunting footage of plastic-bottle archipelagos narrated by David Attenborough – it’s no longer possible to ignore the crisis facing our oceans. But what can you do beyond shunning single-use packaging and taking your recycling as seriously as Leonardo DiCaprio? If the bleak closing scenes of Blue Planet II are taken at face value, it seems that the seahorse has already bolted.
We may not have much time left, but time is helping in its own way. Since you’ll invariably find a rugged diving watch at the sharp end of ocean conservation, it makes perfect sense that horology’s finest brands are now embracing all manner of oceanic eco initiatives, from straightforward profit-sharing to incorporating a range of innovative upcycled polymers into the timepieces themselves. If you’re in the market for something that keeps perfect time 200m below the waves,
with a hard-wearing strap and burning legibility, it would be remiss to overlook the impressive range of limitededition divers that you’ll find in boutique windows this summer. Not only are they consummate lookers, but you’ll wear them in the knowledge that you’re contributing to the crucial work of ocean conservation around the world, whether you’re going for your level-three diving instructor certificate or simply splashing about in the shallow end with the kids.
STYLE 04 Oris Aquis Clean Ocean
The Swiss watchmaker Oris has a virtuous track record of supporting causes such as shark conservation and the restoration of the Great Barrier Reef with the proceeds of its limited editions. The Aquis Clean Ocean hails a new partnership with Pacific Garbage Screening. All 2,000 watches come in boxes made from planet-friendly algae and sport recycled case-back inlays. This is as woke as they come. POR bellagiojewellers.co.za
02 Seiko Prospex Turtle Save the Ocean
The name Cousteau is synonymous with the life aquatic. Today, it’s the grandson of the 1950s pioneer Jacques who keeps the family tradition alive. The Fabien Cousteau Ocean Learning Centre receives a portion of the proceeds from this new Seiko, which has precision Japanese mechanics and is water resistant up to 200m – all for well under the R10k Plimsoll line. R9 499 seikoboutique.co.za
05 IWC Aquatimer Chronograph Galapagos Islands
ADDITIONAL WORDS: AZEEZ JACOBS, NADIA EKSTEEN; *LUXURYWATCHREPAIRS.COM
03 Panerai Submersible Mike Horn Edition
Profits from this watch support the Charles Darwin Foundation, which helps to preserve the Galapagos ecosystem. Its sturdy steel hull is protected by vulcanised rubber and features IWC’s slick rotating bezel system. IWC’s factory has a 100% renewable energy rating, so it’s been made with minimal environmental impact, too. POR iwc.com
Panerai collaborated with SA explorer Mike Horn to fund his voyage around the continents in a yacht made from recycled materials to raise awareness about environmental decline. They also created the PAM00985, which is limited to only 19 pieces. Owning the watch gives you the chance to join Mike on a trip to the polar ice floes of the Arctic. R300 000 ejewels.co.za
Dealing the Seals Oliver Pollock of Luxury Watch Repairs* offers his expert tips on dive watch maintenance
Under Pressure “Before jetting off on holiday, get your dive watch water-pressuretested by a reputable service centre. It should only take 10-20 minutes, and a lot of places do it for free.”
Deep Clean “Rinse your watch in fresh water after each dive to prevent particle build-up. If something is stuck beneath the bezel, take your watch to a service centre and ask for it to be removed.”
Stay Cool “Remember to take your watch off if you’re getting in a sauna or jacuzzi. Extreme temperatures can cause the seals to deteriorate faster. Change them every 18-24 months.”
MH.CO.ZA/ November 2019
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Drive Time
Watches with motor oil in their gears are symbols of full-throttle engineering. We take the best for a spin. PHOTOGRAPHY BY JOBE LAWRENSON WORDS BY ROBIN SWITHINBANK 52 MH.CO.ZA/ November 2019
It’s a design trend that won’t go away – not this year, not the next and probably never. Irrespective of contemporary “woke” narratives, timepieces that evoke motorsports carry with them a powerful sense of supercharged masculinity. For some, memories of fastliving daredevils – such as James Hunt, Steve McQueen and Ayrton Senna – are enough to sustain the appeal. However, driver’s watches tend to be handsomely styled and function-rich, so they also meet the requirements of day-
to-day practicality. Granted, few of us will actually use the tachymeter gauge printed around the dial to measure speed, but rotating bezels, chronographs and high accuracy can come in handy for even the most domestic of leadfoots. Just how long has that spaghetti been on the boil, anyway? Many iconic brands have a rich history of making driver’s watches. Tag Heuer was a pioneer, producing dashboard instruments in the early 20th century, long before hitching its wagon to racing drivers (Heuer was the official
watchmaker of the Ferrari F1 team in the 1970s). Meanwhile, as the name suggests, Omega’s 1957 Speedmaster was a racing chronograph years before it became best known for taking a trip to the moon. Sometimes, the relationship is even more explicit: Breitling for Bentley is a marque in its own right. Today, the high-octane connection between man, car and watch – sensation, speed and accuracy – shows no sign of breaking down. Here is our pick of the racing watches to place on your personal grid. Gentlemen, start your engines…
ADDITIONAL WORDS: AZEEZ JACOBS, NADIA EKSTEEN
WRIST ASSESSMENT
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Because Swatch timepieces are so affordable, it’s easy to underestimate the quality of their design. This no-nonsense quartz chronograph is a stylish weekend watch with a trio of counters (two for the chronograph, one for the running seconds), a tachymeter bezel and glow-in-the-dark hands. And at this price, it’s barely two full tanks of your Merc 300-SL. swatchgroup.com
The collaboration between British marques Christopher Ward and Morgan has produced a number of memorable motoring-inspired pieces. The asymmetrical design of the dial evokes the Aero 8’s dashboard and shows the hand-wound movement’s five-day power reserve on a rev-style counter in the nine o’clock position. christopherward.co.uk
Swatch Blue Grid R2 810
Christopher Ward C1 Morgan Aero 8 Chronometer R42 000
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The original Speedmaster was the first watch with a tachymeter on the bezel instead of the dial. This modern version has a 44.25mm stainless steel case, housing Omega’s high-performance master chronometer movement, and comes with a five-year warranty. A clear contender for pole position. swatchgroup.com
As an alternative to black and white dials, green is gaining fast on grey and blue. Green makes sense in a driver’s watch because of its link to British racing, as this 42mm chronograph from Breitling for Bentley demonstrates. True to its dual heritage, this timepiece combines the best elements of British and Swiss design. breitling.com
The streamlined case of Tag Heuer’s Formula 1 has long made it popular with first-time luxury watch buyers. The case, tachymeter bezel and bracelet combine fine-brushed steel and grey ceramic, while inside you’ll find an automatic mechanical chronograph. A reliable performer with more than a dash of racing bravado. Tag Heuer Boutique 021 421 8539
Omega Speedmaster Racing Co-Axial Master Chronometer Chronograph R126 000
Breitling Premier B01 Chronograph 42 Bentley POR
Tag Heuer Formula 1 Calibre 16 R44 995
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Tissot Heritage 1973 Chronograph R32 500
This retro-style, limited-edition chronograph fondly recalls a piece that Tissot created when it sponsored Porsche at Le Mans in 1973. The three, six and nine o’clock chronograph layout is pleasingly period, as are the pushers, orange detailing and perforated leather strap – all of which will have watch aficionados’ rev counters at full throttle. swatchgroup.com
Beat the Clock When the chronograph is activated, the tachymeter scale can work out both speed and distance
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Montblanc Timewalker Automatic Watch R49 500
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The rebootedTimewalker collection might be inspired by vintage race instruments, but the aesthetic is futuristic with space-aged numerals and a sleek black ceramic bezel to track a second time zone. montblanc.com
U-Boat A SO S IL R31 R 000
Hua uawei we GT 2 R4 999 wei
The CAPSOIL chronograph’s electromechanics are immersed in an oil bath. The oily liquid, surrounding the dial, transforms it into an absolute black, making it three-dimensional and deep. This fluid creates an ever- moving compensation bubble, as well as providing an amplified view of the hands, which seem to float freely in the absence of glass. luksgroup.co.za
Pushing the limits in smart watch battery life, the new GT 2 series can operate continuously for up to two weeks. This modern stylish timepiece packs smart innovations under the hood, including extensive health data tracking and smartphone integration. huaweistore.co.za
A well-designed watch is a kinetic masterpiece – from its canvas of ticking hands to the miniature mechanic strokes inside. But to which school do you belong? BY AZEEZ JACOBS AND NADIA EKSTEEN
This is Casio’s first analog watch to leverage Mud Resist construction. It prevents debris from messing with the mechanics when your work takes you deep into the dirt and sludge. Multiple gaskets are fitted on the pipes that guide buttons and shafts, which keeps mud out. The screw lock bezel on an internal gasket further dials up the mud resistance. casioshop.co.za
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Futurism
Driven by speed, technology and innovation, this early 20th-century movement unshackled itself from tradition. Today, the horological scene has never been more progressive.
Louis Vuitton mb m our H or izo n Sm Horizo Hor S martwatch ma R47 500 The company’s zeal for travel results in two bespoke apps: My Flight, for seamless airport navigation and City Guide, for your destination. It’s a globe-trotting bluetooth connected smartwatch that will take you further. Louis Vuitton 021 405 9700
ILLUSTRATIONS: MARTA CERDÀ ALIMBAU
G-Shock Quad Sensor Mudmaster R8 999
STYLE Nixon Time Teller Fight Cloud R2 000 Whatever the adventure, the Time Teller is your tough, durable, and dependable accessory. Bold, simple lines cut through cloudy philosophy, while Japanese quartz movement keeps things precise from early AM to after dark. watchfinder.co.za
Street Art
The late 90s were characterised by mass consumerism and rebellious teen culture, with an advertising boom giving rise to Pop Art. Its legacy continues. Now, even watchmakers are getting in on the act.
Formula 1 Alec Monopoly Special Edition R90 000 TAG Heuer’s latest collaboration – this time with world-famous street artist Alec Monopoly – has gifted the world with two, new special editions of the company’s flagship Formula 1 and Carrera 01 timepieces. Much like the walls Alec has transformed with his artwork, he’s brought his edgy sense of humour, vibrant colours and pop-art spirit to these classic wristwatches. Tag Heuer Boutique 021 421 8539
Skagen Aaren Kulor Watch R1 999 The Kulor draws in spiration from the multicolo ured townhouses in Cop penhagen’s bustling N yhavn district. Featuring a 41mm aluminium case, th his monochrome watc ch’s shining feature is its sandb blasted dial – the perfect backdrrop for the watch’s two-hand movement and second-tracki ng sub dial to work their magic. americanswiss co za americanswiss.co.za
Swatch Citt y Walls Watc R1 140 Design ed by Mista 83 – a graffiti artists f rom Swatch’s hometown of Biel/Bie enne in Switzerland – this watch iis a flurry of neon colours and agg gressive lines that reflect the stree t artist’s unique art style. swatch.co.za
Gu u e ss Watch T e to Give R1 595 It’s not just about keeping track of time, it’s also about how you use that time. For Guess and artist Timothy Goodman, those precious seconds are a chance to give. This hyper-stylized, black-on-white timepiece (with crisp, sunrise yellow hands) was created in partnership with Goodman, who’s NPO Pencils of Promise builds schools and creates educational opps in the developing world. Best part: each sale will help fund the artist’s movement. zando.co.za
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Ocean Bounty Edible seaweeds can be a rich source of protein, and some contain more calcium than milk
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GROOMING MANUAL
Sea Change 06
You might know it as a sushi side dish, but there are other ways to dive into kelp’s ocean of nutrients. From age-proofing antioxidants to hydrating iodine, it’s your ticket to looking shipshape
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PHOTOGRAPHY BY JOBE LAWRENSON WORDS BY TOM BANHAM
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Fountain the Super Green Molecule R550
The simplest way to stay young from the inside and out; this concoction of purified greens – including oxygenating chlorophyll from the leaves of mulberry plants, as well as sea kelp and hydrating hyaluronic acid – repairs damaged cells from within. Mix 5ml with your favourite beverage and drink up the benefits. musebeauty.co.za
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Elemis Pro-Collagen Marine Oil R1 550
Elemis combines a trio of seaweeds to knock out Father Time, including moisture-packed Roaring Water kelp, padina pavonica and golden seaweed, which dive past the skin barrier to hydrate cells, as well as skin-plumping white poppy seed oil to tackle fine lines beneath surface level. absoluteskin.co.za
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It’s not just sea salt that’s good for your barnet. This shampoo’s blend of marine seaweed, kelp and spirulina delivers nutrients to the roots of your hair that make it less likely to fall out, as well as moisturising it to leave it feeling as fresh and luscious as Aquaman’s locks. fragrancefanatic.store
No, you can’t just wash your beard with shampoo. Facial hair is thicker, so needs ingredients that soften bristles and hydrate the skin beneath. This has moisturebalancing sea kelp and aloe to counter beard dandruff, as well as moisturising jojoba to sate the thirsty skin beneath. retailbox.co.za
Bumble and Bumble Seaweed Shampoo R675
Jack Black Regenerating Serum R380
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La Mer Regenerating Serum 30ml R4860
La Mer’s serum is to wrinkles what a blue whale is to krill. Its seaweed-derived marine peptides, extracted from fermented seaweed stems, reduce the appearance of fine lines by boosting collagen, which makes loose skin taut again. Apply morning and evening for a speedy passage to a fresher face. woolworths.co.za
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Ren Atlantic Kelp and Magnesium Body Wash R495
The natural grooming experts at Ren pair nourishing sea kelp with intensely hydrating magnesium salts, alongside a blend of anti-fatigue oils to pep up your weary skin. The bottle is also made from recycled ocean plastic, so that’s extra green kudos for you. renskincare.co.za
STYLE
How to Stay Trim No one wants to sunbathe beside a Sasquatch. If you’re off to the beach, let the Refinery’s Marcus Allen guide you in manscaping etiquette, so you don’t scare the marine life 01
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“This is an area where clean cut rules. Use your clipper, set to around grade three, then wax. Your back is not an easily accessible area, so unless you’ve got arms like Mr Tickle’s, find a friend to help. You need decent leverage to remove the hair cleanly.”
“Some toe hair is OK, but if it looks like you’re wearing fur slippers, you should take immediate action. Waxing beats shaving, as it lasts longer – up to six weeks, when it’s done effectively. Sans shoes, toe stubble is even worse than hobbit feet.”
“Remember not to get carried away – you don’t want to end up looking like a Ken doll, especially since you can use hair to your advantage, as it adds definition to your physique. With clippers, taper from longer over your pecs to shorter towards your biceps and abs.”
Plane and Simple ILLUSTRATION: NICK HARDCASTLE
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Don’t let your washbag eat into your baggage allowance. Our selection of cabin-friendly essentials will help you save your precious check-in kilos for duty free
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Lab Series Pro LS All-in-One Hydrating Gel 50ml R480
Bleu de Chanel Refillable Travel Spray 60ml R1740 T Th his refillable spray means you ca an leave the bulky bottle beh hind, so you can smell et on the road without the a added heft. woollworths.co.za
Fighting on four fronts, the Pro LS reduces razor burn, hydrates dry skin, repairs cell damage and fights grease. That’s what you call multitasking. edgars.co.za
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Sorbet Man 3-in-1 Shower Gel 200ml R42
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Washbag R899
Another hard-working multi-tasker, this isn’t just a shampoo/ conditioner combo; it cleans your hair, face and body. sorbetman.co.za
thulestore.co.za
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Eau Thermale Avene Anti-Ageing Sun Cream 50ml R230 Invest the time in finding a formulation that feels comfortable on your skin and wear it daily. For oilier skins, a lighter or oil-free formulation works best. dischem.co.za
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Acqua di Parma Barbiere Beard Serum 30ml R795 More than just a facial serum, when used as part of your daily grooming routine, this conditioning treatment will ensure your beard always look its best. skins.co.za
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Phillips Viva Collection Air Fryer (Black) R1 799
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Bosch Go Cordless Screwdriver with Accessory Kit R709
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grooming i & fitness
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LIFE Riders spend up to 14 hours in the saddle every day.
Make the Cut Crack the Breakfast Code Raise the Salad Bar Draw Your Inspiration
BETTER MAN
Take the Reins
IN THE SADDLE OF AN UNFAMILIAR STEED WITH 1 000KM OF WILD, FOREIGN TERRAIN AHEAD OF HIM, SAMPIE MAKOAKOE LEARNT HOW TO THRIVE IN THE FACE OF THE UNKNOWN.
THE MAN SAMPIE MAKOAKOE OCCUPATION
ADVENTURE RIDER SARAH FARNSWORTH
LOCATION
SOUTH AFRICA
BY
KIERAN LEGG
He looked at the blinking waypoint on his GPS. It was his only guide, an electronic blip on a device he’d never used before. Around him, lush, foreign grasslands unfolded in every direction, their relentless course interrupted by rare river crossings, wooded hills, and bare dunes. The air was rich with the scent of fresh growth, unpolluted air that had once, thousands of years ago, been gulped by the warlord Genghis Khan. Sampie Makoakoe had never left South Africa before, now he was in the heart of the untamed Mongolian Steppe. In this race, there is no route, no real rulebook, just one straight-forward but ultimately gruelling mission: “To finish is to win”.
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LIFE RIDE OR DIE When Sampie first took the reins it wasn’t in an affluent suburb or on a celebrated wine farm. Horse riding wasn’t a form of recreation or a weekend activity, it was a way to survive. The adventure rider was born in QwaQwa, a designated ‘Bantustan homeland’ in the former Orange Free State, situated on the border of Lesotho and on the foothills of the Drakensberg mountain range. “I remember, it was a happy childhood,” he says. Like many kids in the area, he started riding horses at age 10. Back then, he says, it was the only way cover the long distances that separated the area’s many villages and towns: “Everybody made use of horses for transport,” he says. “I didn’t know it then, but it would be something that would bring me so much joy later in life.” Coupled with a natural talent for the sport (and a competitive spirit), it seemed only fitting that he would find himself racing horses. But it would be more than 20 years before he got his first break. During this time he – like many other men from the area – worked as a general farm labourer, driving tractors and helping tackle the holding’s everchanging seasonal tasks. His passion for horse riding – and training – sat on the back burner, but it had not been snuffed out. Seven years ago, he found his way back to the sport. Sampie started a job at Moolmanshoek – a game reserve on Lesotho’s border – where, among his many duties, he was tasked with training horses. It’s a difficult skill to master, but horse training had been a family business of sorts. His uncle had worked as a trainer, and Sampie, in his formative years, had taken mental notes on how to tame the area’s horses. “Working with horses taught me one of life’s important lessons: no matter what you do, you have to understand the value of patience,” he says. Before long, he started working as a guide, taking visitors along the area’s Lesotho trails on horseback. It’s a technical ride across varied terrain and up steep climbs, one that would prep Sampie for the ultimate challenge: the Mongol Derby.
quick; Mongolian horses carried Sampie across all 1 000km km. m.
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WILD COUNTRY The Mongol Derby is a 1 000km race that covers a large stretch of the Mongolian wilderness. But it’s far from a guided tour. As the thrillseekers at The Adventurists put it: “This is no pony trek… There’s no marked course, [there are] no packed lunches, no beds to sleep in. That’s the whole point. It’s just you, your team of horses and a thousand kilometres of Mongolian wilderness.” For Sampie – who was riding with the reserve’s owner Wiesman Nel – it was his first time outside of the country. Despite feeling nervous about tackling the foreign course, Nel said the rider couldn’t stop smiling. “That’s just how Sampie is, always happy, always smiling,” says Nel. But the race’s challenge isn’t just covering the distance; it’s also about getting used to the area’s unique Mongolian horses – which are smaller and wilder than those back home, but “surprisingly fast and tireless,” adds Sampie. And there’s the issue of navigating the race’s so-called “un-route” using a GPS. While Sampie’s extensive experience riding
“This is no pony trek… There’s no marked course, there are no packed lunches, no beds to sleep in. That’s the whole point...”
Navigating the Mongolian wilderness was Sampie’s biggest challenge.
and training horses made it easy to get used to the new animals, the GPS device was outside of his wheelhouse. Just a few kilometres into the race, he knew was going to have a problem: “I was getting lost, and it’s a scary feeling. I felt agitated and paranoid.” With hours of riding ahead of him, there was only one solution: take a deep breath, recalibrate and find his way back. ANCIENT ROUTES In the late 1100s and early 1200s, Genghis Khan built what would become the largest empire in human history. It’s a path to power pockmarked with violent skirmishes, gruesome battles and prolonged sieges; his war campaigns led to millions of deaths. But it was also an empire made possible by those on horseback, the warriors and messengers alike. During this time, and for many decades after his death, the Mongol wilderness was an essential part of the world’s first long-distance postal transmission system. Using a network of horse stations, messengers could gallop across thousands of kilometres in days, trading out for fresh steeds whenever their current ride began to tire. The Mongol Derby recreates this ancient network, challenging riders to navigate the empire’s so-called nervous system. For Sampie, and the other riders, it was tough. “People don’t realise how challenging adventure riding can be,” he says. “You’re riding at a faster pace, and you have to have serious
physical fitness and endurance to keep going.” It’s a common misconception that the horse is doing all the work. During the derby, riders will often spend 14 hours in the saddle, squeezing their legs and tightening their core to stay glued to their steeds. That body strain is amplified on climbs or along rocky terrain, forcing riders to work even harder to stay upright. Studies have shown that riders can burn around 10kJ per minute at a trot (that’s up to 600kJ per hour) and up to three times more at pace. While the horses are rested for the remainder of the race after 40km of riding, the average rider will rack up to 140 hours of saddle time before the race is over. For many, the treacherous terrain and physical demands proved to be too much; fellow SA racer Vasin Govender had to drop out early after falling and damaging his shoulder. There were also broken collarbones, broken ribs and punctured lungs – but no horse injuries to report. A few days in, Sampie realised it would be an achievement just to finish this race. So, when he crossed the finish line – a thousand kilometres of untamed terrain behind him – nothing could wipe the smile off of his face. “I felt very proud of myself. It was a great accomplishment,” he says. “I felt I grew so much during the race.” While he went on to finish 17th in the race – which was won by 70-year-old American, Bob Long – his kind actions and contagious positivity helped him bag two awards: the Sportsmanship award and Herder award. He snagged the first award after spotting a support crew vehicle trapped in a bog, shelving his race strategy to rush to the rescue. He’s happy to be back home, training horses and riding along familiar trails – minus the headaches of figuring out a GPS – but he’s already eyeing the next big challenge. Whether it’s a race in SA or another international adventure; in the saddle, he’s ready for anything.
Find out more about the Mongol Derby and other out-there adventures at www.theadventurists.com
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Green and Gold READY TO ENJOY BRANDY MORE THAN YOU ALREADY DO? HERE ARE A FEW FACTS YOU MIGHT NOT KNOW ABOUT YOUR GO-TO DRINK AND HOW IT’S MADE. / BY KELLEIGH KOREVAAR
It’s time to bench the ‘brannas & Coke’ you drink around the braai while the match is on, and sub in a new appreciation for this liquid gold. Brandy may be your summer drink of choice already, but there’s so much more to this complex spirit than just something to spike your fizzy drink.
OLD-FASHIONED
5 0 M L K W V B R A N DY 3 DAS H E S O F B I T T E R S 1 0 M L S U GA R SY R U P
In a rocks glass, pour the brandy, bitters and sugar syrup over cubed ice. Stir, and garnish with a lemon twist.
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LIFE HOMEGROWN BRU South Africa is the fifth-largest producer of brandy in the world. And we’re not just producing brandy – we’re excelling at it. SA brandies are raking in awards across the board (check out our favourites). And there’s a reason for that. Brandy is made from another alcohol: wine. With South Africa being one of the top wine-making countries in the world, our brandies have all the ingredients for excellence. So it may be time to stop rolling your eyes at the wine snobs, and thank them for the lekker liquid you imbibe. WHAT’S IN A NAME Just as port must be made in Porto, champagne in Champagne and Scotch in Scotland, cognac has to be made in the Cognac region of France. But though South African brandy is heavily influenced by cognac, it still differs quite a bit. SA’s wine-producing regions are warmer and dryer than the Cognac region, which means we have much higher sugar levels in the grapes we use for the distillation wine. These higher sugar levels are believed to give the brandy more fruity flavours (such as peach and apricot), which has become a significant characteristic of SA brandy. BRANDY BELLY If you’re choosing between a draught of beer or a tot of brandy for the big match, maybe go with the latter. Unlike carbohydrate-heavy beer, brandy has no carbs; so if you’re on keto, you’re in luck. Plus, according to a 2011 study, brandy is a better choice for obese people, because of its metabolismboosting properties. So if you’re watching your weight, sub out your sugary mixers (we’re looking at you, Coke) and rather use Coke Zero or soda water and lemon juice. Or even better, try the cocktails on the right.
COCKTAIL RECIPES Elevate your brandy game with these cocktails, developed by Thirst Bar Services in Cape Town.
G O O D E N OUG H F O R T H E B OYS
KLIPDRIFT PREMIUM (R219) It wouldn’t be a brandy special without one half of that South African legend, ‘Klippies & Coke’. But the premium spirit takes it up a notch – in 2016, at the World Brandy Awards, it was named World’s Best Brandy. Tasting Notes: cedar, tobacco and warm spices OUDE MEESTER DEMANT (R269) Following Klipdrift Premium’s 2016 win, Demant snatched the title of World’s Best Brandy at the 2017 World Brandy Awards. The signature flavour comes from a unique blend of the world’s finest brandies, double-distilled in Savalle copper pot stills. It’s best enjoyed neat. Tasting Notes: apricot, nutmeg and chocolate
SPICE OF LIFE
5 0 M L K W V 3 -Y E A R - O L D 1 0 M L E L D E R F LOW E R SY R U P 2 - 3 DAS H E S A N G O ST U R A BITTERS ½ TSP GINGER SPICE SPLASH OF GINGER ALE
In a mixing glass, add all the ingredients except the ginger ale. Stir and strain into a tumbler. Finish with a splash of ginger ale, and garnish with 3 raspberries and 2 slices of lemon.
IIMOYA (R599) Imoya is a blend of pure double-pot-distilled brandies, d and has dried-fruit flavours a with a rich, toasted, spicy w nuttiness. It’s a truly African brand, and won Best South African Aged 2-3 Years Brandy at the World Brandy Awards in 2019. It was also awarded a Gold Medal at the 2019 International Spirits Challenge (ISC). Tasting Notes: dried fruit and spicy nuttiness V RYN’S 12-YEAR-OLD VAN DDISTILLER’S RESERVE (R679) Van Ryn’s is known for its V award-winning brandy, and a tthis spirit was awarded the Worldwide Brandy Trophy at W the 2016 International Wine & Spirit Competition. On the nose you’ll get a range of dark berries, vanilla and cinnamon. Best enjoyed neat, with ice, or a dash of water. Tasting Notes: dried fruit, coffee and oak
BRANDYLICOUS
5 0 M L K W V 1 0 -Y E A R - O L D 25ML GRAPEFRUIT JUICE 2 5 M L T R I P L E S EC 2-3 RASPBERRIES 1 - 2 BAS I L L E AV E S
In a cocktail shaker, add all the ingredients and shake. Fine strain into a coupette glass, and garnish with 2 raspberries and 2 basil leaves.
KWV 20 (R1 499) KWV is on top of their game. Not only were they awarded Brandy Producer of the Year at the 2018 ISC; the KWV 20-year-old brandy secured a gold medal there, too. Then at ISC 2019, KWV 20 was awarded a Double Gold. KWV 20 gets its premium taste thanks to the 20 years grapes spend in French oak barrels. Tasting Notes: tropical fruit, spicy oak and nuts EVE N YOUR FATH ER-IN -L AW WOU L D B E I M P R E S S E D
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LIFE
WHAT HAPPENS WHEN...
… I Go Vegan? THE GREEN-EATING TREND HAS GROWN BY 350% SINCE 2006. BUT, DESPITE THE OBVIOUS BENEFITS, THERE ARE PITFALLS BEYOND LOST FLAVOUR. WE WEED OUT THE FACTS
THERE’S FAR MORE TO A VEGAN DIET THAN EATING YOUR GREENS
01. TIRED & TESTED
Don’t let the women smiling at salad on Instagram fool you – the switch isn’t easy. At first, anyway. The lack of red meat makes vegans more likely to be deficient in B vitamins and iron. This can lead to fatigue, dizziness, headaches and even anaemia. However, both B vitamins and iron can easily be taken in pill form. For a more natural pick-me-up, include darker green veg, nuts or legumes in your breakfast.
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02. HUNGER GAMES
Come 3pm on your first meat- and dairy-free day, the dogma will begin to pay dividends. Vegans tend to have lower blood sugar levels and almost 80% lower risk of developing type 2 diabetes compared to omnivores. Meanwhile, plant protein is associated with improving insulin regulation – meaning you’re less likely to reach for the (dairy-free) biscuit tin for a mid-afternoon boost.
03. PAIN AND GAIN
In your first few days, your morning gym sessions will likely be even less comfortable than usual. Cutting out dairy entirely can cause deficiencies that can lead to aches, pains and more potent DOMS. Thankfully, you can soften the blow by using a calcium-enriched, plant-based milk in your post-pump shake. Most soy-based drinks contain 25mg calcium per 100ml, a level similar to cow’s milk.
04. PAUSE FOR THOUGHT
Vegans have a far higher fibre intake than the average omnivore – great news for your body aspirations. A diet of wholegrains, pulses and starchy vegetables is associated with improved gut health and satiety, which can aid weight loss. It’s also low in kilojoules, so you can target excess fat without eating less. Pile your plate high.
WORDS: TOM WARD; PHOTOGRAPH: GETTY IMAGES; * ICAHN SCHOOL OF MEDICINE, **ARTHRITIS RESEARCH AND CARE
05. SHELF LIFE
Loading up on fruit and veg will sustain you in the long term, too, reducing your risk of heart disease by 42%*. Multiple studies show that vegan diets are also more effective at lowering your cholesterol levels than a typical Western diet. Plus, there’s evidence to suggest that veganism helps to ease arthritis**. So, you’ll harvest lasting health along with all the environmental kudos.
LIFE FA S T, E A SY, C H E A P :
The Idiot-Proof Omelette 30 10
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WHAT’S 30/10? The minimum grams of protein and fibre,
respectively, you need at each meal to help you build muscle and prevent between-meal hunger. This month: a filling, fuelling, egg-tastic breakfast (or brunch, or lunch, or dinner). BY PAUL KITA
TH E P
T I
One large egg contains six grams of protein and all nine essential amino acids, particularly the muscle-building leucine. But what about the cholesterol, you say? New research states that dietary cholesterol (i.e., the kind always associated with egg consumption) doesn’t negatively affect your blood cholesterol and may in fact improve it.
BU Y IT
Brown, blue, white, speckled, organic – all eggs have the same protein, fat and carbohydrate content. That said, all eggs do not taste the same. Woolworths’ organic and free range eggs are a good grocery pick up.
Three-Egg Spinach Omelette with Sharp Cheddar
C OOK IT
Too many short-order cooks at cafés ruin omelettes by burning the eggs over too-high heat. Coax them to perfection over a low flame – and work in some greens while you’re at it. W H AT YO U ’ L L N E E D 1 1
TBSP BUTTER HANDFUL FRESH BA BY S P I N AC H 3 L A R G E EG G S, B E AT E N W E L L ¼ C U P G R AT E D S H A R P C H E D DA R
1. In a large nonstick pan, melt the butter over mediumlow heat. Add the spinach and sauté until just wilted, 1 to 2 minutes. Add the eggs and cook, undisturbed, until set, 3 to 4 minutes. 2. Top the eggs evenly with the cheese. With a spatula, fold the edge of the eggs
UPGRADE IT
THE FIBRE
over the cheese. Then carry the pan to the serving plate and use the spatula to gently guide the omelette to the plate, continuing to roll it so that it sits in a tube-like shape. Feeds 1
1 . P B & J O V E R N I G H T O AT S ( N O C O O K I N G N E C E S S A RY ! ) In a bowl, add ¼ cup quickcooking rolled oats, ½ cup 2% milk, 3 Tbsp creamy peanut butter and ¼ cup raspberries, mashed, and stir until smooth. Cover and refrigerate overnight. In the morning, uncover and top with 3 Tbsp raspberries. Feeds 1. Nutrition: 1 903 kJ, 20g protein, 36g carbs (9g fibre) fibre), 28g fat
NUTRITION:
1 820 kJ, 26g protein, 3g carbs (1g fibre), 35g fat
You can make this omelette even more delicious with any one of the below steps. You can even do all three (show-off).
FOOD STYLING: VICTORIA GRANOFF, MICHELLE GATTEN, TED + CHELSEA CAVANAUGH. PROP STYLING: PAM MORRIS.
IF YOU HAVE ...
5
MINUTES
IP up a quick smooth salsa. To a blender, add 1 medium tomato, chopped; ¼ white onion, chopped; ½ jalapeño (seeds or no seeds, your call); and a handful of coriander. Pulse until slightly chunky. Season with salt and pepper. So much better than tomato sauce.
10
15
MINUTES
MINUTES
SZ ’shrooms. In a castiron pan over medium high, heat 1 tsp canola oil. When the oil shimmers, add 85g mushrooms (button, oyster, shiitake and/or trumpet), sliced. Stir occasionally, until browned, 5 to 7 minutes. Remove from heat, season with salt and pepper, and add to the omelette when you add the cheese.
AD smokiness and meatiness with chorizo. In a small nonstick pan over medium high, heat 1 tsp canola oil. Add 85g Mexican chorizo and cook, stirring occasionally, until cooked through and browned, 8 to 10 minutes. Transfer to a plate lined with paper towels to drain and cool slightly. Add to the omelette when you add the cheese.
2 . AV O C A D O R I C OT TA P O W E R TO TOAST On 1 piece of whole-grain toast, smash ½ ripe avocado. Top with 2 Tbsp ricotta, a pinch of crushed red-pepper flakes and flaky sea salt. Feeds 1. Nutrition: 1 204 kJ, 10g protein, 29g carbs (10g fibre), 17g fat
MH.CO.ZA/ November 2019
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LIFE
RAISE SALAD BAR THE
The Catch of the Day
The Hibernator
2 cups wild rocket + 1 vine-ripened tomato, sliced + 142g grilled salmon + 1 cup roasted baby potatoes + 28g crumbled goat cheese + lemon pesto dressing
2 cups baby kale + 1 carrot, sliced + 142g pork tenderloin, sliced + 1 apple, sliced + 2 Tbsp chopped walnuts + orange maple dressing
LEAVES
PRODUCE
Red bell pepper
FINISHING TOUCH
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Sliced fennel
Seared tofu
Grilled steak
(pick one) Cubed mango
Sliced red onion
Cubed avocado
Tempeh
Roast chicken
FINISHING TOUCH
Pumpkin seeds
Cooked beetroot
(pick one)
(pick one)
Cooked spelt
Sliced pear
Sliced chard
(pick as many as you like)
QUALITY CARBS
(pick one or two)
Fresh parsley
MH.CO.ZA/ November 2019
PRODUCE
PROTEIN
Halloumi cheese
Cooked quinoa
Sliced spring onion
Sliced radishes
(pick one or two)
Frisee lettuce
Red cabbage
(pick one)
QUALITY CARBS
Edamame
Watercress
(pick as many as you like)
PROTEIN
Lump crabmeat
LEAVES
Butter lettuce
Baby spinach
Grated courgette
(pick one or two)
Black beans
(pick one or two)
Crumbled feta
Pistachios
FOOD STYLING: JAMIE KIMM; PROP STYLING: CHRISTINA LANE/TRICIA JOYCE INC
Want to mix up your own? Create your take on the above salads by following the directions below.
The lines at your local salad joint are never worth the wait. Skip the queue and flashbuild a fresh, nutrient-loaded meal with this mix-and-match guide. BY MATTHEW KADEY
The Middle East Feast 2 cups baby spinach + 1 cup cucumber, sliced + 1 cup rotisserie chicken, sliced + ¾ cup cooked freekeh + 2 Tbsp Kalamata olives, sliced + creamy tahini dressing
GET DRESSED UP These five-ingredient dressings will make any salad sing. Just whisk everything in a small bowl; makes enough to dress four salads.
1 LEMON PESTO 3 Tbsp prepared pesto 2 Tbsp extra-virgin olive oil 2 Tbsp red-wine vinegar 2 tsp lemon zest ¼ tsp red-pepper flakes
2 ORANGE MAPLE 3 Tbsp canola oil 2 Tbsp maple syrup Juice of ½ orange 2 tsp grainy Dijon mustard ¼ tsp salt LEAVES
Swiss chard
(pick one or two)
PRODUCE
(pick as many as you like)
PROTEIN
Hard-boiled egg
(pick one)
Cooked lentils QUALITY CARBS
LESLIE XIA (BOTTLE)
Cooked millet
FINISHING TOUCH
CREAMY TAHINI Cooked prawns
(pick one)
Chickpeas
3
Sliced tomato
Sautéed mushrooms
Sliced celery
Torn mint
Romaine
Mixed leaves
Haricot beans
3 Tbsp tahini 2 Tbsp extra-virgin olive oil Juice of ½ lemon 1 garlic clove, grated or minced ¼ tsp salt
(pick one or two)
Sliced almonds
Sliced spring onion
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2019 Ford Mustang BULLITT
The Sound and the Fury THE CARS WE DROVE THIS MONTH ARE STRONG, FAST, AND LOUD WHEN THEY NEED TO BE. HERE’S HOW TO ADD SPEED (AND A RARING-TO-GO SOUNDTRACK) TO YOUR LIFE. / BY ARTHUR JONES AND ROB CILLIERS
KEY INFO ENGINE: 5 LITRE V8 ( BU L L I T T ) , 2,3 L I T R E 4 CY L I N D E R EC O B O OST, P OW E R: 353 KW, 570 N M ( BU L L I T T ) / 33 1 KW, 529 N M ( 5 L I T R E V 8 ) / 2 1 3 KW, 441 N M ( EC O B O OST )
THE BIGGER, BETTER-LOOKING AMERICAN:
FORD MUSTANG
The good news? We’re getting the legendary, limited-edition, range-topping Bullitt version here in SA. The bad news – there are only 50 of them. But if you aren’t on that special VIP list, you can still get yourself one of the new facelifted Mustangs.
74
MH.CO.ZA/ November 2019
And depending on the size of your wallet and horsepower ambitions, that might be a better bet. For the ‘normal’ Mustang, you can choose from two flavours of body: Convertible or Fastback; and from two engines – both mated with a new 10-speed auto gearbox. The Bullitt only comes in Fastback style, and it gets a power upgrade
over the normal V8, a six-speed manual gearbox, and some bespoke styling details – starting with two colour options: Shadow Black or Highland Green. Both are brilliant hues, but we’re bigger fans of the black. In terms of looks, the lines have been tightened and it looks more athletic and aggressive. Melvin Betancourt, Ford’s design
PHOTOGRAPHS: SUPPLIED
LIFE manager for the Bullitt was inspired by the angled nostrils and contours of Darth Vader’s mask, and you can see that in the new headlamps, fog lamp scoops and the new front end shape with a lower hood and wider vents. Bottom line? The pony looks sharper from all angles. The interior of the whole range has been upgraded with more soft-touch materials, leather trim and aluminium details in the comfortable cabin. It has six-way power-adjusted, heated and ventilated (yes, ventilated) front seats and a heated steering wheel. The infotainment systems are high-tech but user-friendly, and if you’re above average height, you’ll appreciate the generous legroom in the front. However, don't get into the back seat – it’s tiny; the car’s only real negative in our opinion. The boot is enormous, so you’ll be able to shift plenty of gear and luggage. The Mustang has an impressive amount of advanced safety technology in the premium models, including rear parking sensors, adaptive cruise control, forward collision alert with brake support, pre-collision assist with pedestrian detection and active braking, automatic high beams, blind-spot monitoring, rear cross-traffic alert, lane keep assist and rain-sensing windshield wipers. There are plenty of performance settings to choose from, plus a ‘Start on Quiet’ mode to keep the neighbours happy in the morning, but then you can switch to 'Track' setting to turn up the volume and the performance. The drive is stiffer thanks to some suspension and shock absorber tweaking and a more rigid chassis. If you can, spring for the optional active damper system – it’ll help improve the drive even further. To sum it up, the Mustang is best-selling sports coupe in the world for good reason, and the Bullitt is the leader of the pack. But it’s not the only wild horse worth checking out in this range. Not only can you get one of the best-looking convertibles in the market, but you can also treat yourself to one of the last great-sounding V8 soundtracks in a time when engines are becoming smaller – or being plugged into power points. P R I C E : F RO M R 779 6 0 0 ( EC O B O OST FAST BAC K ) T H RO U G H TO R 1 0 1 0 4 0 0 ( BU L L I T T )
THE QUICKER, LOUDER GERMAN:
VOLKSWAGEN GOLF R Truth be told, the Germans have the hatchback market sewn up. There are a few promising peers like the Renault Megane R.S., the Honda Civic Type R, Mercedes AMG A 35, the BMW M2 and the Audi S3; but the biggest competition to this sleek sleeper hit is from a VW sibling. The bestselling VW GTI is such an accomplished car, and at R115 200 cheaper, it’s a tough choice. And there’s the even more powerful limited edition GTI TCR version too with 213kW and 380Nm. However, let’s talk about the new R – the most powerful Golf ever sold in this country. When it comes to looks, it’s not strikingly different – but one of the new rim options called the ‘Spielberg’ has started a love/hate relationship among the diehard vrrrrpap cult members. I fall into the love side of things. The geometric lines are different, and eye-catching – but not in a blingedout, hip hop kind of way. Then there are other touches – blacked-out brake callipers and the Akrapovic titanium exhaust (both options), but they are all
subtle. This isn’t all sharp angles like the Type R or full of racer boy detailing. The drive is excellent, with almost endless grip provided by the all-wheel drive, and the quick-shifting paddles and gearbox are better than they have any right to be at this price point. If you’re looking for performance, this has it in spades. Like, four or five decks worth of it. Unless you’re a very accomplished driver or are spending plenty of time on the track, you won’t need any more kilowatts than this. This R has the instant, gratifying power and grip when you need it, but can also behave like the GTi when you don’t – as in, it can be a versatile people carrier and admin worker. The cons? There aren’t many. It can be outrageously thirsty when you get pedalhappy (which you will). There’s also that nagging question – do you really need the extra kilowatts, trick exhaust and fancy rims over the cheaper GTI? If you’re being rational, probably not. But we know what we’d choose – although we’re not sensible. One last note – this is part of the last 7 series Golf generation, expect the newer, more expensive range to start landing late next year. P R I C E : F RO M R 684 4 0 0
KEY INFO
2019 VW Golf R
ENGINE: 2 LITRE T U R B O C H A RG E D 4 CY L I N D E R P OW E R: 228 KW, 400NM
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LIFE
BEST GEAR TO HIT MH HQ THIS MONTH
STAFF CHOICE
THE ASUS ZENBOOK S13
1MORE STYLISH TRUE WIRELESS IN-EAR HEADPHONES True wireless earbuds are becoming increasingly popular. Why waste 15 minutes detangling your chords when you can just pop these in your ears? This pair from 1More can be used to listen to music, make or answer calls and connect to Siri or your Google Assistant. They’ll drown out all the noise at the gym, while delivering crystal-clear sound. Turn up the bass. Need to keep in tune with what’s happening in the office? Connect one earbud only, while keeping your other ear free. Winning. R1 499, loot.co.za
THE ASUS ZENBOOK S13
76 MH.CO.ZA/ November 2019
SPRINGBOK MONOPOLY
SAMSUNG NOTE 10/10 +
Go from watching the Boks play on screen to collecting players who’ve donned the green and gold. Travel around the board to buy stadiums and Springbok players, and then negotiate with your competitors to build the ultimate Rugby empire. In the end, only one will emerge victorious. In this version of the game, the classic tokens have been replaced with rugby icons – choose between a rugby ball, boot, goal posts, whistle or trophy. Ready, set, win. R676, sarugbyshop.co.za
We’re impressed. Not just by the Note 10’s list of futuristic features, but by its practicality. It’s the first Note to come in two sizes: a 6.3-inch and a 6.8-inch for the gamers and binge-watchers. It also has Super Fast Charging up to 45W, lasting a day on a 30-minute charge. And that’s before we talk about the camera (16MP) and video quality. The Super Steady feature removes shakes from action shots; we even used it in hyperlapse mode for a time-lapse video that made us look like pros. But Samsung’s game-changer has to be its video editor, which allows for bold text and transitions that rival Adobe’s Premier Pro's effects. Did we mention it comes in red, too? From R19 999, takealot.com
IMAGES: SUPPLIED
Elegance meets performance with ASUS’ latest offering. The new ZenBook S13 is a razor-slim laptop with a stunning 13.9-inch NanoEdge display screen. The S13 also has the world’s slimmest bezel (2.5mm) which allows for a wide display for such a compact notebook and 97% screen-to-body ratio, currently the largest ratio for a laptop worldwide. Even with this slim bezel, the webcam is neatly situated on the top edge of the screen. The keyboard is designed to automatically tilt for the most comfortable and ergonomical typing position. The tilt also allows for better cooling and audio performance. R29 999, Takealot.com
THEY SAY HYBRIDS LACK POWER NOT IN OUR WORLD
Lexus Hybrids are dual-energy powerhouses that get your pulse racing straight off the line. With two sources of energy, these FDUV H[KLELW LQFUHGLEOH SHUIRUPDQFH UHVSRQVLYHQHVV DQG HIoFLHQF\ /H[XV +\EULG 'ULYH LV DQ LQQRYDWLYH V\VWHP WKDW DGGV WR the overall performance of our cars. During initial takeoff from a stop, the high-output battery provides power to the electric drive. As speed increases, the potent petrol engine is engaged. And, when extra acceleration is desired, power output from both sources is optimised to deliver an even greater boost. The result is powerful acceleration without the jarring shift points experienced in a conventional vehicle.
lexus.co.za
Michael went back to the drawing board when he lost out on his first job.
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LIFE
Create a Splash MICHAEL ROBERTSON IS A WORLD-FAMOUS ANIMATOR WHO HAS WORKED ON COUNTLESS PROJECTS FOR SOME OF THE MUSIC INDUSTRY’S TOP NAMES. IN A TIME WHEN EVERYONE’S TRYING TO MAKE IT ON THEIR OWN, HE’S HERE TO TAKE YOU FROM NOVICE FREELANCER TO BAGGING THE BIG BUCKS. / BY KELLEIGH KOREVAAR
When you’re starting out – between people offering you ‘payment’ in the form of ‘building your portfolio’ and seriously slashed ‘mate’s rates’ – turning a creative talent into a business may seem like an impossible venture. After all, you can’t buy groceries with your portfolio, no matter how impressive it is. That’s exactly the challenge Michael Robertson, animator and studio director of Toon53 Productions, faced early in his career. But fast-forward to the present: he’s just had his work shown at The Palms in Las Vegas, following the iconic casino resort’s almost 700-million-dollar renovation. Plus, his client list includes Meghan Trainor, Marshmello, David Guetta, Juicy J and more. When he started out, Michael didn’t really have a plan. “My mission was to have fun making money,” he says. “So many people are miserable with their everyday working situation. I was not going to be one of them.” So how did he go from 19-year-old student winning his first Loerie, to having 80 000 Ultra festival-goers in Miami see his work earlier this year?
Change The Game Ten years ago, Michael was just another freelancer. But after seeing his show-reel
online, one of the producers for The PJs (a stop-motion animated American sitcom created by Eddie Murphy and a few others) contacted him. The producer wanted Michael to be part of a new TV series he was pitching. But it takes more than one freelancer to create a TV series; and when the producer found out that Michael was a one-man show and not a company, he looked elsewhere. That didn’t stop Michael, though – instead, it inspired him to change his game plan. “After losing the production because I was one person and not a company, the decision was simple: become a company! I would have outsourced people to help me anyway – if I’d got the production – so the only thing I was changing was the way the industry perceived me.” And that industry? Well, 10 years ago you could barely call it one. “Back in the 2000s, the animation industry in South Africa was close to non-existent,” says Michael. “So I was trying to make a living in a country that had no industry for the craft I was going into.” The only place he could make money was in the advertising industry. So he went to Vega School, to study brand communication.
Dive In “I had no plan other than I wanted to animate and make money. I just went for it. The experience came later.” Michael’s first big project was assisting director and animator David Killier on local feature film Straight Outta Benoni. He was 19, in his first year at Vega, and helping one of the industry’s pros animate on a feature film. But here’s the thing: however controversial it may be, the idea of ‘fake it till you make it’ is actually backed by science. Research from Harvard Business School found that standing in a confident ‘power pose’ makes you feel more confident. And Tim Wilson from the University of Virginia found that the best way to change who you think you are is to change your behaviour first. There’s evidence that acting like an extrovert, even if you’re introverted, could boost happiness. And another study found that it could be down to what you’re wearing:
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LIFE
if there’s a skill or quality you want to develop, dressing like someone who already has that skill will help you develop it yourself. Similarly, if you want to become something, start calling yourself that. If you want to be a certain way, act that way, or pretend you possess those character traits. And if you want to end up somewhere, dress like you’re already in that position. It’s not so much faking it till you make it, as it is faking it until you become it. This was Michael’s strategy. “I jumped into the deep end… I was in the deepest part of the deep end!” he says. The knowledge you gain from that kind of project is what will take your career to the next level. And when your local brand is looking to make a big splash overseas, nothing is more important than that experience. “Have a powerful presence with a strong
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portfolio, and the work will come to you,” says Michael. How do youdevelopthat powerfulpresence? “Beseen. Be everywhere.Bepositive. “I make sure I’m on as many web pages as possible. Visibility is key! After that, it’s reaching out to certain clients directly; and word of mouth. The snowball effect is now working well – the company has been running for 11 years, and has over 50 artists and even more brands under its belt.”
Take It With A Pinch Of Salt But turning your hobby or passion into something that can pay the bills isn’t an easy journey, Michael points out. It’s only through loads of hard work and dealing with years of rejection that you end up at the top. “The tricky part about being a creative who makes a living off of their hobby is
taking the criticism, and moulding it into something that can be used in a productive way. Once you figure that out, the money will start flowing.” It’s not about trying to avoid criticism altogether, it’s about learning to deal with it. After all, there is such a thing as negativity bias. Psychology research shows your brain needs to experience five positive events in order to make up for the psychological effect of just one negative event. But according to Dr Martin Paulus, adjunct professor of psychiatry at the University of California, there are three ways to handle criticism better. First, separate criticism from yourself – in other words, don’t take it personally; view it as feedback on something you did, rather than on who you are. Secondly, ask open-ended questions. It
PHOTOGRAPHS: JOVAN STEPHENS
From the artboard to his tattooed arms, his colourful creations stand out from the crowd.
not only shows you’re open to feedback; you’ll learn more, too. Lastly, don’t view a mistake as ‘bad’. Instead, accept it, and take it as a learning opportunity. Plus, Michael says, being a creative doesn’t necessarily even involve talent. When criticism comes up, that can really put things into perspective. “Weirdly enough, you don’t actually need talent. Now, understand why I say this:
talent is in the eye of the viewer. Someone could look at your work and think you’re amazing, while someone else could look and think you’re the least talented person alive. “Keep this in mind: there are people out there who hate Disney movies, awardwinning animation, blockbusters. People have their own views. So if someone says you need talent to make it in this industry… just keep in mind what they actually mean.”
Know Your Worth
STAND OUT FROM THE CROWD Online recruitment platforms for freelancers looking for work are popping up all over the web. If you’re just starting out, they’re a great way to build up a client list. And as Michael says, visibility is key. But how do you make sure you’re seen? And better yet, actually hired? Nomad Now (nomadnow.co), a local recruitment platform, has time-tested tips that will set you apart from the rest.
1 / Be Smart Predict the technical terms and words that clients will use to search for your skills. Clients won’t look for a ‘mentor’, or a ‘problem solver’; they’ll search for ‘C# developer’ or ‘FMCG Brand Manager SubSaharan Africa’. It’s best to avoid vague or ‘fluffy’ terms you think will impress.
2 / Be Honest One of the fastest ways to get a bad reputation (and lose clients) is by being dishonest. Only list services, roles and skills that you’re properly qualified and competent to deliver. On most online platforms, clients can rate you; a negative review will appear on your profile and make it tougher for you to get work in the future.
3 / Be Specific Claiming you’re capable of ‘anything’ is not only false; it’s unrealistic. And too vague. Focus on 3 to 5 specific freelancer services – a client wants to hire a deep specialist, not a jack-of-all-trades. Be specific about those services, too: avoid listing roles that are too general, such as ‘consultant’ or ‘project manager’. Rather indicate the specific sector in which you can offer service.
For the most part, you can keep your startup costs fairly low when you’re freelancing as a creative. It cost Michael around R350 to register a close corporation (CC). After that, all he needed was a computer, animation software and an internet connection. Because the start-up costs aren’t that high compared to what other businesses cost to start, Michael recommends you carry on with your current job and set as much aside as possible. Using your creative ability to start a side hustle is great if you’re willing to pay the monthly costs, like keeping your books and bank accounts in check. But Michael advises you bear in mind that there are always hidden costs. Also, you must fully evaluate when it’s
right to pursue your passion full-time. There are going to be hardships; and Michael warns against falling into the trap of believing Instagram’s idealised portrayal of owning your own business. “Working for someone means there’s a higher chance of you being paid at the end of the month. There is security in consistency, especially if you have debts to pay. “And working for yourself still means you work for someone else. With every job my company has, it just means I have a different boss. So you need to decide if you want the same boss paying you the same amount each month, or if you want different bosses paying you different amounts. “That’s basically the main difference.” Savings are still important, too. “For a full-time venture, I would say save an amount that would allow you to get through at least five months of your monthly expenses. “Remember, your business is probably not going to make money in the first few months. Coca-Cola made a loss in its first year of business.” Money is not a new issue for freelancers; it’s something you have to navigate constantly. In fact, a study conducted by PayPal showed that 58% of freelancers had, at least once, not been paid for their work. And that’s not to mention the haggling process that often occurs between client and creative. On this point, Michael recommends you weigh the pros and cons. “If the pay is low, then make sure it’s worth putting on your portfolio. And if you can’t put it on your portfolio, make sure it’s worth the pay.” But despite the struggles you will face as a freelancer starting your own company, once you get it right, in Michael’s opinion, you will reap major rewards. “I think the main benefit is having the option to look for different work or clients if I’m unhappy with where I am at the time. Options. That’s what I feel sets running a creative company apart from working for one.” As for Michael? Well, the risk has been well worth the reward.
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LIFE THE
WEALTH REPORT
NOVEMBER Pedal through the 9-to-5 grind, ditch the credit card and level up to crush stress – with this indepth research and MHcertified advice.
STUDY THIS. MAKE MILLIONS 3
PEDAL UP YOUR PRODUCTIVITY
The most productive guy in your office is the one pedalling through spreadsheets. While they’re yet to catch on, cycling workstations – the lovechild of a standing desk and a cycling trainer – could be a powerful tool to help you boost your productivity in the office and snag a slew of health benefits
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in the process. As part of a meta-analysis published in Occupational and Environmental Medicine, researchers compared standing desks, treadmill desks and cycling workstations. While each option was substantially better than sitting, cycling workstations were shown to help lower blood
pressure, too. Plus, those in the saddle were more productive than their slouching counterparts. Lycra is optional.
NEW SKILLS TO COMBAT STRESS
Chronic stress is a killer; seriously, it can lead to cancer, heart disease and a long list of other health complications. But much like your office’s malfunctioning printer, flickering fluorescents, and that ringing phone nobody seems to want to answer, it’s an unfortunate part of the job. Fortunately, with the right strategies you can sidestep stress and the health hazards that come with it. Your move? Learn a new skill. In a pair of Harvard studies, researchers looked at different methods of dealing with stress. One group took a breather, while the other focused on learning a new skill. After two weeks, researchers discovered that while the relaxing group showed no changes in stress level, those taking time to level up were not
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only less stressed, but also less likely to engage in unethical or rude behaviour. You won’t get away with woodworking at your desk – but a daily dose of language-learning app Duolingo during your lunchbreak might do the trick.
Well… sort of. Recently, New World Wealth published its South African Wealth Report (no relation), wherein the authors looked at the country’s highest-paid fields and most lucrative degrees. According to the report, SA is home to 39 200 highflying millionaires; and unsurprisingly, most of them work in the financial sector. However, when you look at where they studied, that’s when things get interesting. Around 20% graduated from Wits, 19% from the University of Cape
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Town, and 12% from Stellenbosch University. The top curriculum: law – with accounting and finance degrees just a few points behind. But despite most of the country’s so-called “High-NetWorth Individuals” having either an undergraduate or postgraduate degree, 5% still banked millions off the back of just finishing matric. Having the right degree will hedge the odds in your favour; but there’s still a path (or a detour) to success if you didn’t hit the books.
BACK TO BASICS
Tech companies such as Google are rethinking the traditional office space, transforming old kitchen areas into new-fangled “chill zones” complete with space-aged, egg-shaped chairs. As old conventions make way for new measures, it does beg the question: what do employees really want? Short answer: it might not be the spaceaged, egg-shaped chairs. A recent Harvard study surveyed 1 600 workers across various sectors on what they’d like in
their offices. Rather than celebrate the standing desks, meditation rooms and on-site gyms championed by many misled companies, most respondents prioritised access to natural light, personalised workspaces, and better air quality. Around two thirds added that they were more likely to stick with their company if it focused on their health and well-being. The lesson: before you start pushing for added perks, make sure your company is delivering on the basics.
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CASH IN FOR EXTRA CREDIT
Credit (and debit) cards take the pain out of paying, putting pretty much everything you want within swiping distance. But that convenience comes at a cost; and we’re not talking about your bank’s BS fees. Turns out, if you’re fishing out your card to settle your tab, you’re paying far more than those who flick through their Randelas one note at a time. In a study published in Marketing Letters, researchers found that shoppers spend 100% more when using a credit card than when paying with cash. Further studies have shown that with card in hand, we’ll also tip 10% more. While new apps are conspiring to move us away from cash, it may be worth stocking up your wallet for life’s everyday purchases. It’s a tangible measure of the day’s balance, and that awareness will have you thinking more carefully about how you spend your money.
WORDS: KIERAN LEGG, IMAGES: GETTY IMAGES
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LIFE looking as normal and inoffensive as possible. Like Rob. As soon as we walk into a bar – or a Spur, or an elevator, or a Dis-Chem – the attention of the women in the room shifts, subtly, to Rob. Eyes leave conversations to dart his way. Hair is tossed. Bodies twist ever so slightly toward him in their chairs, like sunflowers. It’s like the moment in World War Z before all the zombies start climbing one another to get over the wall to where the humans are hiding. I usually lose him in a CGI anthill of women after about half an hour. Rob is attractive – in a down-the-middle way, like the grown-up version of the most popular guy in high school if he hadn’t let himself go in university – but more than that, he’s extremely approachable. He manages to convey that he’s single, straight and friendly through what he wears, how he acts and even how he stands. I studied Rob for months until I had catalogued his charms. Then I called a summit of women to help me assemble a guide to approachability. These are our findings.
YOU GUYS
Normal, Inoffensive and Totally Irresistible LAUREN LARSON FIGURED OUT HOW SOME MEN GET WOMEN TO MAKE THE FIRST MOVE.
Before men’s-grooming advertisers saw the value in ads that asked brave questions about toxic masculinity, there was “The Axe Effect,” an Axe body spray campaign that started in the late ’90s. One of the ads memorably featured a horde of beautiful women in bikinis running hungrily through the forest – boobs a-boobling, Baywatchstyle – drawn like moths to a flame to what turned out to be a very ordinary-looking man spraying Axe body spray. That’s what it’s like to hang out with my most romantically successful friend, whom I’ll call Rob. Rob is evidence of a 84 MH.CO.ZA/ November 2019
major shift in how men and women meet in the wild. Since #MeToo, a lot of men have asked me how they’re supposed to flirt with women when every first move might be interpreted as harassment. I tell them to sit tight. Men should be nervous about approaching women, but that doesn’t mean you can’t take steps to make them feel more comfortable approaching you. It’s called peacocking. Women have been peacocking since the dawn of civilisation: we put on heels and little dresses and generally try to make ourselves as shiny as possible to draw attention. For men, the goal of peacocking is to stand out by
STEP 1: Dress Down – But Not Casual When I suggested to Rob that he dresses “for women,” he agreed, with one qualification: “I dress to be comfortable,” he told me. I’d argue that dressing for comfort and dressing for women are the same thing. So would my friends. “I’d also probably feel more confident walking up to a guy who’s dressed more casually. Fancy businessmen can be intimidating, and I feel like we wouldn’t have anything in common,” said Kaila, 29. “I’ve also used an interesting piece of clothing as a means of hitting on guys. It’s an easy conversation starter.” Break out those novelty tees, gentlemen. Shannon, 29, suggested that men’s clothes should be “comfortable but also fresh” and pointed to comedian Hasan Minhaj as a reference. I’d never investigated Minhaj’s sartorial choices, but a quick Google search revealed some spooky similarities to Rob’s (cue X-Files theme). Both men dress down, but upscale down: they often wear white sneakers, but the sneaks are very clean; they generally ILLUSTRATION BY KAGAN MCLEOD
YOUR EXPERT
In this column Lauren Larson writes about the evolving dynamics between men and women – from hooking up to... everything else.
wear jeans, with a T-shirt or sweater, but everything fits well and is in good condition – no wrinkles, stains or holes. Their clothes are unintimidating, but not frumpy. STEP 2: Bring a Buddy... Having a friend or two around also makes you look less like a murderer. (Although, Shannon pointed out, a man who is “comfortably alone,” reading or somehow occupying himself, is very approachable.) “Ifaguyisaroundabunchofguys,it’sa goodsignthathehasfriendsandisn’tjust prowlingaroundabarlikeaweirdo,”said Sophia,26,addingthatshe’llusuallywaitfor aguytoseparatefromtheherd–bytakinga solotriptothebar,forexample–beforeshe approaches.“I’mnotgoingtotalktofour guyswhenIjustwanttotalktoone.” Thesmalleryourgroup,themore approachableyou’llbe.“Ifit’sjusthim andabuddy,I’dprobablybemorelikely tochathimupthanifhe’sinalarge groupofguys,”Eliza,32,agreed,“especially iftherearewomeninthegroup.”
KYLE HILTON (LARSON)
STEP 3: ...But Not a Lady Buddy Rolling with female friends definitely makes other men jealous, but it also makes women less likely to approach you: we have no way of knowing whether that beautiful woman to your left is your friend or your girlfriend, and we’re not going to risk her wrath by shooting our shot. STEP 4: Clear a Runway As a little woman, if I’m going to approach a man, I have to see a clear path to him. My worst fear is that I’ll try to break into a phalanx of men to talk to one and none of them will hear me, so I’ll have to say “hey” progressively louder until I shout “hey” so loudly that the whole bar goes quiet and looks at me. “I don’t want to have to come up from
“
It just feels too dangerous to talk to a man who is serious, quiet and trying to be cool.
behind and awkwardly tap someone on the shoulder,” Kaila said. It can feel like “Hello, it’s me. Short lady. Down here. I swear I’m an adult.” Leave some space between you and your friends, and only sit down if there’s an open seat next to yours. STEP 5: Don’t Brood Womenlikethebroodingbadboyon-screen (callme,MarlonBrandocirca1951),but nobodywantstotalktothebroodingbad boyinabar.Almosteverywomanpolledin mygrandsummitofbabessaidshewould notapproachamanunlesshewassmilinga lotandhavingagoodtime–unless,inother words,helookedfriendlyandeasilycharmed. Observe Rob: he begins to disseminate friendliness as soon as he walks into a bar. He jokes with the bouncer, he smiles at the bartender and then he just sort of cases the room, beaming, for a minute. It puts everyone at ease. “I’m not approaching a guy who isn’t smiling. It just feels too dangerous to talk to a man who is serious, quiet and trying to be cool,” Sophia said. “I’m not trying to get murdered.” STEP 6: Remain Alert... Use yourfriendstolooklessbroody,but don’tgettotallycaughtupintheirchat.“One thingthathaskeptmefromapproachinga manisthefeelingthatIwillbeinterrupting a conversation,orhisenjoymentofwhatever gamehe’swatchingonthebarTV,”said
”
Ashley,29.“WhenI’veapproachedmen, it’susuallywhenthey’reparticipating inaconversationbutnotengrossedinit, orwhenthey’rewatchingsomethingbut alsofrequentlycheckinginwithwhat’s happeningelsewhereintheroom.” Women are very skilled at half participating: I’ve had many long, wonderful conversations with my female friends in which we all half-assedly throw in contributions every couple seconds while scoping the room. We may have arrived at a solution to world hunger during one of these discussions. We’ll never know. Nobody was paying attention. STEP 7: ...But Chill While you’re having your half-assed but very enjoyable (smile!) conversation with your small group of wing-friends, be sure not to get too loud. In primary school, being loud and boisterous was a great way to signal confidence and get girls’ attention. In adulthood, being loud and boisterous suggests immaturity. It also suggests that you’re drunk. One of the cruel contradictions of flirting is that alcohol, which makes you feel comfortable approaching someone, also makes women less likely to approach you. So order a fizzy drink with bitters and sit tight. If you create the right impression (that you’re a non-murderer with fun friends and clean clothes), the women will come. MH.CO.ZA/ November 2019 85
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NOVEMBER Ask anything – and we mean anything – about love and sex.
Have any postcoital cleanup tips? Is there something less awkward than tissues?
— Bongani, Empangeni
Let’s face it – a tissue really isn’t going to be all that effective here. You’ll probably need six or seven tissues between the two of you (bad for planet), plus there are always tiny bits of paper that get stuck to your skin (bad for body). More popular? The baby wipe (more like the antibaby wipe). But my recommendation: sex towel! Well, technically, sex washcloth. Buy a multipack from Mr Price Home in a colour that designates them as intercourse-only (so you don’t confuse them with the rest of your towels) and leave them in a bedside drawer. Then just toss them in the laundry afterward. A little luxury goes a long way when it comes to postcoital pleasures. 86 MH.CO.ZA/ November 2019
I’m 31 and don’t know if I want kids. How and when do I explain that to someone I’m dating? — Kobus, Potchefstroom It doesn’t have to be on the first date, but if you haven’t mentioned it casually after five weeks of dating, it’s time to cough it up. It’s about setting expectations, especially if your partner really wants kids. You needn’t put the onus on them to state their plans – just confess yours and move on. Weave it into a conversation naturally when you run into kids IRL. Say: “Speaking of kids, just so you know, I love ’em, but I’m not sure I see myself being a dad.” What’s the stupidest thing guys do in romcoms that never works in real life? — Lucky, Midrand
I’d pick the over-the-top (and often unnecessary) grand gesture. I’m not saying it’s never a good idea, but the movie versions are usually super sappy and unrealistic. The grand gesture also isn’t about the receiver; it’s all about the giver’s “great” idea and “tremendous” effort. What if she hates being in the spotlight or being surprised? Not to mention that relationship issues can’t really be repaired with one outward act of love – it’s the hundred daily mini things that make the magic.
My girlfriend said I “gave” her a UTI. Is It actually my fault? — Nikhir, Glenwood Your fault? No. The fault of the sex you had? Probably. A urinary tract infection is when bacteria (from your own body or someone else’s) gets into your urethra. Docs have even labeled UTIs “honeymoon cystitis” because the main causes include frequent sex – particularly very lubricated sex. For a woman to prevent them, she should pee before and after sex. Be a mensch and remind her not to fall asleep without hitting the loo. (We’ll cover how to do that in a romantic way in another column.) Naomi Piercey is the Girl Next Door. Feel free to ask her anything about love and sex.
GETTY/GALLO IMAGES (TOWELS). JOEL ARBAJE (PIERCEY).
Shereallygotoffthefirst timewe useda vibrator. Shoulditbe aneverytimething? — Chris, Benoni Depends on the girl, depends on the clitoris. Some women get by with their hands and their lovers. Some like a vibe every time – and why not? Some want it at the end as a cherry on top. If you’re with an every-time girl, find a toy that’s not obtrusive in bed and has a rechargeable base, like the Lelo Gigi 2 (R2 399, desir.co.za). Or opt for an external vibrator. She can use it on the outside while you do your thing inside. If you’re not sure what she likes, ask. It’s a turn-on to be asked our preferences.
Know Your Star Sign Turn Your Life Around Spot Brain Cancer Hack Your Happiness
When SEAN HOTCHKISS hit rock bottom four years ago, the only thing left to try to fix was his soul. It’s a journey more and more of us are beginning.
R U YO SOUL NEED ? Y P A R E H T 2015 was a banner year for me. It started with a breakup and became masked in a fog of depression that only cleared when I was snorting cocaine. (Things get better, promise.) I was 32 and addicted, driven by a desire to make it. I had everything I was supposed to want: the badass career, the six-figure salary, the weekend home. But I see now that my happiness was conditional – I was always just a setback away from spiraling out. When things ended with the girlfriend I thought I’d marry, I plunged into darkness.
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PHOTOGRAPHS BY YASU + JUNKO
MIND
LINDA’S MESSAGE isn’t unique. In the past, you had to travel to an ashram in India or a pueblo in Sedona to acquire the wisdom 90 MH.CO.ZA/ November 2019
nearly 20 million times per month. We’re living in a time of shattered illussions and soul-crushing truths. Divided politiccs reigns. Economic crisis looms. #MeToo landed like a Mayweather uppercut. Becaause we’re all fairly sure that the answer to ourr anxiety does not lie in more money, moree sex, or more muscles, we’re looking somewheere else: within ourselves. Following our soul’s plan is the proverb bial hero’s journey, says Onnit CEO, author and podcast host Aubrey Marcus. It’s what Joseph Campbell meant when he wrote, “We must let go of the life we have planned, so o as to accept the one that is waiting for us.” Marcus, whose health-first approach functions as a kind of Trojan-horse spirituality for biohackers and gym rats – he extols the benefits of ayahuasca, cold exposure, and ecstatic dance, among other modalities – tells me he believes the term m soul is too loaded to use responsibly and has too many religious implications. He prefers to refer to our “true calling,” or ou ur “awareness.” “We all have a calling from when we were w little kids,” Marcus says. “What we think k we want to do with our lives. But after a whilee, we kind of accept our compromises. We disttract ourselves, intoxicate ourselves, placate ourselves. Most of us don’t ever take the time t to get still and listen to our awareness.” To find that stillness, Marcus suggestss trying spiritual practices like yoga and meditation or spending time in nature, b but
KNOW YOUR SIGN? HERE’S YOUR THERAPY. In ancient times, astrology was considered a science. Today, you can think of your charts and horoscopes more like a soul GPS, say devotees, an indication to go in one direction or another. Let’s call it a cosmic second opinion. But remember, your sun sign is only a fraction of the picture. Find your moon and rising signs too. Or just follow them all.
AQUARIUS (Jan 20—Feb 18) Down to make the world a better place but not sure where to start? Luke Storey’s podcast, The Life Stylist, was made for dudes like you.
LEO (Jul 23—Aug 22) You’re the centre of attention everywhere you go. Back up your crazy confidence by reading Aubrey Marcus’s book Own the Day, Own Your Life.
PROP STYLING: LINDEN ELSTRAN
Truthfully, I wanted to kill myself, but my father had done that and I’d never aspired to be like him. I was looking for a way out of New York, so I made plans to visit my mother and stepfather in Florida for Thanksgiving. They’re classic new-age baby boomers. They have the crystals, the flowing clothes, the angel artwork. I thought they were crazy for most of my young life. Yet they’d somehow persuaded me, in my hapless state, to sit for a session with their friend Linda. Old enough to be my grandmother, she did some sort of metaphysical work. She called it life planning. I didn’t see how a meeting with her could help me, but I was desperate. I’d tried getting clean. I’d tried therapy. I’d tried the 12 steps. But I’d balked at them all. I was afraid of changing, but I knew I couldn’t go back, either. I sent along info she’d requested and booked a plane ticket. Open your mind to possible new perspectives... the informational pamphlet Linda mailed me read. Life planning gifts you with higher levels of knowing, evoking clear insight into your potential, your evolutionary path, your purpose... At the very least, I’d get some sun. On Black Friday, my mother drove me to Linda’s condo. “All of this is you,” Linda told me as she sat at her dining-room table. In front of her were three pieces of paper covered in scribbles, numbers and something that looked like a wheel. “When it’s all united, working in unison, you’ve got a perfect existence, in terms of the plan.” “What plan?” I asked. “Your soul’s plan.” What Linda revealed to me over the next two hours would slowly begin to transform my life, but on that first afternoon, it sounded totally fucking crazy – like it probably sounds to you right now.
of mystic folks. But it’s 2019, the Internet is alive and well, and thanks to some very famous advocates, soul therapy has reached the mainstream. Oprah Winfrey is essentially the godmother of the movement. Her podcast, Oprah’s SuperSoul Conversations, features successful people – Bradley Cooper, Alanis Morissette, Sebastian Junger, Eckhart Tolle, Elizabeth Gilbert – talking about how they learnt to quiet their egos and get down to the business of listening to their souls. And if you’re thinking, Of course Oprah has a woowoo show about finding your life’s purpose, then turn on any podcast helmed by a semiwoke bro and you’ll stumble on the likes of Joe Rogan and Russell Brand dissecting myriad ideas that boil down to versions of the same big question: “What the hell are we doing here?” This rabid search for meaning in modern life finds us turning to new territory. The unexplainable. The unquantifiable. It’s why venture capitalists have pinpointed astrology as the next big investment, with horoscopedriven apps like Co-Star and The Pattern on the road to rivaling titans Spotify and Tinder. It’s why yoga studios pop up like McDonald’s drive-throughs on every street and why throngs of people are dabbling in spirituality in a way we haven’t seen since the ’60s. It’s why celebrated food journalist Michael Pollan just wrote a best-selling book about the holistic benefits of psychedelic drugs, and why Rogan’s trippy podcast is downloaded
most of all: gettting quiet. “Put your phone in a drawer for two days and don’t talk to ys. “Just be with yourself.” anyone,” he say So why aren’t we all getting quiet and following our souls? It turns out that’s a pretty complicated question. Former proffessor and playwright Paul ks with what he calls “spirit Selig, who work guides” that teaach classes and workshops and even channel entire books through him (now six in total, inclluding the popular I Am the “Realisation comes at Word), has an answer: a the cost of the old.” o m, Selig says, is that people The problem d. They want the easy want to be fixed answer – X, Y, and Z. And the reality is that aligning with our souls after a life spent ng to avoid ourselves can be doing everythin agonising. But,, he says, it’s worth it. For 25 years, he wrestled with the decision to give up his academic life, but in the end, his calling won out. “It might have been easier to live the life I was expeccted to live, because it wouldn’t have challenged me beyond my comfort zone. So the rissk I took was to say yes.” us, however, finding our true For most of u calling isn’t as simple as downloading ges or dropping by a Buddhist psychic messag temple. y at jobs we don’t love, and We toil away we are frustrateed by personal lives that are lacking. That’ss when it pays to call a professional, like Seattle-based psychic Ainslie MacLeeod, author of the book The Instruction: Living the Life Your
PISCES (Feb 19—Mar 20) Cosmic intelligence is just another Tuesday. Make a booking with medium Cindy Kruger for some advice from the other side.
VIRGO (Aug 23—Sept 22) Believe it or not, those emails can wait. Download a productivity app like Forest to keep yourself off your phone (and out of your head).
ARIES (Mar 21—Apr 19) Hair-trigger personalities could benefit from picking up a copy of Michael A. Singer’s The Untethered Soul and learning to be present.
LIBRA (Sept 23—Oct 22) Organise a road trip to the School of Intuition & Healing in Cape Town for their Energy Management workshop to learn how to manage your energy daily.
TAURUS (Apr 20—May 20) Yeah, yeah, we know you think this article is a bunch of BS. Expand your mind with Ainslie MacLeod’s The Instruction: Living the Life Your Soul Intended.
SCORPIO (Oct 23—Nov 21) Bored of your drinking buddies? You’ll make a pile of new friends (and maybe finally open up) at a men’s retreat like the ManKind Project.
GEMINI (May 21—Jun 20) You’re all over the place, man. See if you can sit still on a oneor two-week retreat at Bodhi Khaya near Gansbaai.
CANCER (Jun 21—Jul 22) Looking for more depth? (Of course you are.) Practise mindfulness while running and reach a new PB with the Mindful Runner’s programme.
SAGITTARIUS
CAPRICORN
(Nov 22—Dec 21) You love life so much you’re looking to add a few extra years. Studies show that a fastingmimicking diet, like ProLon, may contribute to increased longevity.
(Dec 22—Jan 19) Remember: Self-care means (occasionally) pressing pause on your corporate-ladder climbing. Sweat it out at Yoga Lova in Illovo or myUTOPIA in CT. MH.CO.ZA/ November 2019 91
MIND
AUBREY MARCUS CU The founder and CEO of Onnit wants you to optimise everything, from your sex life to your supplement game.
JOE ROGAN His regular podcast interviews with cultural luminaries attempt to answer the big questions.
THEY’RE SOUL MEN
These guys strive to help you find your true purpose – and their products.
PAUL SELIG This medium teaches the energetics of consciousness – which means a workshop with him can seriously raise your vibes.
RUSSELL BRAND
A AINSLIE M AC LEOD
“I want to change the world,” says the actor, who’s written extensively about addiction and sspirituality.
H psychic readings His have helped celebs h like Oprah discover their soul’s purpose. Check out The Old C Soul’s Guidebook. S
Soul Intended. MacLeod, who is currently making the podcast rounds, is considered the rock-star psychic of the moment. “What unites my clients is a search for meaning,” MacLeod tells me. “What they thought was working has stopped working. They went through university and got a job, got married, and they thought that was the be-all, end-all. Their soul wants something more.” His method of soul counseling also comes through “spirit guides” – voices from the other side that provide information like the age and type of a person’s soul. But an appointment with MacLeod is more like a conference call than a séance. You dial the call-in number and there he is, with precise knowledge about your life that can help you identify your purpose. When I called, he described my experience exactly. MacLeod says his work can help 92 MH.CO.ZA/ November 2019
empower clients to take a leap of faith by understanding that they’re not victims, that they have the power to go for what is often right in front of them. “Who you are is why you’re here,” he says. MacLeod is right. As a result of that frantic quest for meaning, astrologers like Susan Miller and Chani Nicholas have catapulted to near-movie-star levels of fame, with fans lustily devouring their forecasts on the first of each month, and Gwyneth Paltrow’s female-centric wellness brand, Goop – which hawks essentially designer spirituality – is valued at $250 million (about R3.7 billion). As old systems crumble and the world seemingly implodes around us, we desperately want to believe in something. And soul therapy—the idea that a part of us is connected to something much larger—provides hope.
WHO YOU ARE IS why you’re here. I had to let that digest a little. Linda had explained to me during our session that I needed to experience tragedy at a young age so that I could learn to heal, as healing work was my soul’s calling. After two hours of Linda walking me through my soul’s contract, my “Tree of Life” (the states of consciousness I’d use to access the contract), and my astrological chart (which I’d use to work through the contract), I returned home more confused than when I’d left. A few months later, after another riotous bender, I lay awake in bed again, pondering my existence. I wanted to die. Then I thought of Linda. What if I gave her soul plan an honest go? What did I have to lose? Bolstered by a second listen to our session, which Linda had sent me on two CDs, I got my ass into intensive group therapy, where I launched into the gutting emotional work that I’d been avoiding, drinking and snorting away. It was equal parts excruciating and exhilarating to parse my grief. I crashed in the guest room of a varsity buddy; for eight weeks, I consumed spiritual books and feverishly wrote down every memory, every insight, trying to get to the bottom of myself. The thrill of living my own myth replaced any trepidation about what I’d left behind. Driving on lonely desert back-roads, I found the quiet I was searching for. Beginnings and endings came: I said goodbye to my father on a mountaintop in the Mojave, and to an on-again-off-again ex on the phone from a friend’s couch in Silver Lake. Finally, in the spring of 2016, I returned to my hometown for a reunion with my stepmother and other family members whom I’d all but ghosted after my dad’s death. With each restored connection, I felt more whole. I was healing, just as Linda had indicated. I had bought the ticket and I was taking the ride, wherever it was leading. In the autumn of 2017, I moved to California, where the healing plan Linda had given me two years earlier began to really take off. I got and have stayed sober. I have a deeply renewed relationship with my family. And in September, I began a master’s programme to become a licensed therapist—a professional healer. Was it my soul’s plan? I’ll never truly know. But Linda’s plan did seem to save me, if only from myself.
You Hear the One About Brain Cancer?
US senator John McCain’s death last August from glioblastoma was a pointed reminder that while brain tumours aren’t the most common cancer, the fact that they occur in one of the most complex, still-not-understood organs makes them especially scary. Scientists are discovering more about the brain and nervous system, but still can’t pinpoint why rogue cells gang up there and are cancerous in about one in
94 MH.CO.ZA/ November 2019
944* guys. But treatments have progressed, and these tumours can be more treatable the earlier they’re detected. So it’s smart to know the symptoms, whether to ease your mind or to seek diagnosis quickly. Spot the Signs There are more than 100 different types of brain tumour, some more common than others. Symptoms can be vague and vary
Magnetic Resonance Imaging (MRI) scan of an axial section through the brain showing a metastatic tumour.
in intensity as well as location, depending on where the tumour is and the amount of pressure associated with it. Symptoms may develop quickly or creep up gradually, says Dr Barbara O’Brien, an assistant professor of neuro-oncology at the University of Texas
*SOURCE: NATIONAL CANCER REGISTRY 2013
SURE, BRAIN TUMOURS MAKE A LOT OF NEWS. BUT HOW OFTEN DO THEY HIT HOME? KRISTEN DOLD REVEALS HOW TO MINIMISE YOUR RISK.
MIND
ARE CELL PHONES SAFE?
SO FAR, the weight of evidence says they’re fine. Cell phones emit radio waves that can be absorbed by the body. While some recent studies suggest an association, “there are multiple large, well-designed studies that have not found a link between cellphone use and brain tumours or cancer,” says Duke University School of Medicine neuro-oncologist Dr Katherine B. Peters, who points out that primary-brain-tumour rates haven’t risen with our increasing reliance on cell phones.
MD Anderson Cancer Center, and they progress over time. They’re not usually like those of a stroke, which tend to come on suddenly. And, she says, “if you just have one headache or just have difficulty getting your words out on one occasion, it’s probably not a tumour.” But if any of the following four symptoms develop and worsen over a month or two, call your physician.
IMAGE: GETTY
Headaches Many people with brain tumors suffer from head pain when the mass puts pressure on blood vessels and nerves. If you took 1 000 people with a headache right now, the chance that one had a brain tumor would be incredibly low, says Dr Soonmee Cha, a radiologist at the University of California, a top referral centre for brain tumours. What separates the scary ones from the gardenvariety: recurring head pain that worsens over time and doesn’t get better with OTC meds, especially if it follows a specific pattern. “I’d have throbbing headaches that lasted a couple of seconds when I coughed or during a bowel movement,” says 41-year-old Amy Voros, who was diagnosed with a glioma in August 2017 and treated with surgery. Headaches caused by brain tumours can take many forms but tend to be brought on by bearing down or leaning over (both moves increase pressure in the brain), wake you up from sleep or are worse first thing in the morning, since lying down can cause the growth to put increased pressure on the brain, says O’Brien. Balance and Muscle Issues Growths in the cerebellum can cause balance and coordination problems, so regularly losing your footing or dropping or bumping into things can signify that
it’s worth seeing an a doctor. A tumour that pushes on or moves fragile tissue in the cerebrum or brain stem can also lead to strength loss or even paralysis. “It’s typically one-sided,” says O’Brien. So you’d have trouble buttoning buttons with one hand but not both. Weakness or numbness in your arms, legs or face that can’t be attributed to a poor sleeping or sitting position and doesn’t go away after a few minutes isn’t a wait-and-see situation. Head to the ER immediately. Cognitive Changes Tumours can cause lapses in memory, particularly the short-term kind. Everyone forgets where they put their keys or has a moment of wondering what they came into the living room for. It’s more alarming if you ask the same questions over and over as if for the first time or mix up words (calling a pen a crayon, for example). You might also struggle to answer simple questions (e.g., “What city are we in?” even though you know you’re in Joburg). It’s that feeling of “I know what I want to say; I just can’t say it,” O’Brien says. Changes in behaviour, like going from the most organised guy in the office to can’t-see-the-desk messy, can also signal a tumour. (People around you are more likely to pick up on this than you are.) Seizures More than 40 percent of braintumour patients have at least one seizure due to the growth interfering with normal electrical activity in the brain. Look out for partial seizures, too, says O’Brien: trouble getting words out, just one arm shaking uncontrollably or smelling odours (bread baking, for example) that no one else can detect.
ADVANCED WEAPONS
Surgery, radiation and chemotherapy are still standard, but maybe not for long with these promising treatments.
1
Optune
This caplike device transmits electric currents that disrupt cancercell division. In some research, patients with glioblastoma who wore one of these for at least 18 hours a day for six months more than doubled their five-year survival rate.
2
Laser Interstitial Thermal Therapy
3
Immunotherapy
4
Zika (Yes, That Zika)
Currently used to treat tumours that can be hard to reach surgically without damaging other parts of the brain. It’s now being studied in glioblastoma. Doctors either remove the brakes of the immune system so it attacks tumours or reengineer immune cells from your own body to hunt down and kill tumour cells. This therapy is already being used to treat some cancers, such as melanoma.
A new study has found that the virus can find and kill hard-to-treat glioblastoma cancer stem cells. Within ten years, scientists hope to use Zika along with current therapies to destroy the entire tumour.
KEEP THINGS IN PERSPECTIVE FOR AS MUCH as you hear about brain cancers, your lifetime risk of developing a primary tumour – one that starts in the brain and stays there – is still really low. Secondary tumours, which spread to the brain from cancers in other areas, constitute the majority of tumours and have become slightly more common in the past few decades. Even so, “compared to lung or prostate cancer,” says Cha, “the incidence of brain tumours is very rare.”
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Strokes of fortune: Luke swam out of his dark spot.
Falling Down RETRENCHMENT PUSHED THIS GUY OFF A CLIFF. CLIMBING BACK UP TAUGHT HIM WHAT A MAN NEEDS TO FEEL WHOLE / BY LUKE RICHARDS
I loved my job. It’s not the easiest line of work to describe succinctly, but I managed a sales team in the area of brand protection, with some of the country’s top 100 companies as clients. It was my first foray into sales and it was high-pressure. But I found the need to hit targets exhilarating. Until everything went south. It’s an old story. The company I worked for was bought by an American company, which set about maximising its investment.
96 MH.CO.ZA/ November 2019
It was a process of pulling out weeds, you could say – and I was identified as a weed. But while they pulled me out, they didn’t discard me. Not immediately, anyway. What they did was move me off sales into a lower-paying, largely robotic role. Everything I’d loved about my old job was gone. I wanted to tell them to shove this new position and walk out. But I couldn’t. Married with two boys under three, I was our family’s sole breadwinner and worked in a field where openings were scarce. Soon enough, though, my dilemma was settled for me: at my first performance review under the new management, I was let go. I couldn’t accept the reasons they gave me for my retrenchment. And that’s what upset me the most. I’m a realistic guy. I understand business. But they were operating from a playbook that didn’t reflect reality. This was cost-cutting, pure and simple. A part of me was glad to be out of there. But relief doesn’t make bond payments or put food on the table. The stress brought on by retrenchment at my stage of life – I’m 45 – is off the charts. My severance pay would cover us for a couple of months. I felt as though I was careening towards a brick wall at breakneck speed. Washing the dishes one night, the thought hit me: “With life insurance, I’m worth more dead than alive”. The insurance payout, I figured, would wipe out our debt, my wife could get a job and everything would be all right”. It was my nadir, and I flatlined there for a while. Even at the time it was obvious what was happening: I was depressed. I could neither feel joy nor see any means of escape. And I had history here. Family breakdown at a young age and being brutally bullied at school had laid the groundwork for recurring feelings of worthlessness, which I’d treated over the years with both booze and other substances.
MIND
In the past, I’d have kept those thoughts to myself. But this time I ran my morbid thinking past my wife, and, man, she hit the roof. In a nonetheless supportive way, she told me to pull my head out of my ass. She forced me to realise that I wasn’t in the right headspace for the slings and arrows of jobhunting; that if the inevitable knockbacks didn’t kill my spirit, then the only job I would end up with would be a shocker. So instead of combing job ads I went to see our GP. I told him what had happened and about the thoughts that had been keeping me awake. I told him I needed medication in my back pocket right away because where I was right now, waistdeep in a swamp, I couldn’t stay for long. What the meds do is ease your anxiety to a point where you can think straight. They’re an enabler. They give you the space to get to work on yourself. But if you don’t do that work they’re not going to fix anything. The demon will come back and bite you. I asked myself a question: “Besides working, what am I no longer doing that used to make me feel good?” Until recently, I’d been training to swim across the English Channel. Postretrenchment, I’d not only let go of that plan but gradually stopped swimming. I went from churning out five kays a day, six days a week, to nothing. Swimming, I realised, had been more than just exercise. It had been meditation – and a crucial part of a mentalhealth defence built on routine and a sense of purpose. Around this time my wife went to the UK for a month to visit family. It was up to me to care for our sons – and that was good. Meeting their needs
“I realised how important it is for me – for most guys – to be working towards something worthwhile” stopped me from obsessing about my own. That said, I had to be selfish. I told my mum I needed some free time to get back in the water. I needed to achieve something, or at least try to. Swimming again, fathering, clearer thinking... slowly I reconnected with the man I’m comfortable being: caring, loving, someone who tries to do the next right thing and is happy to admit when he’s wrong. I realised, too, how important it is for me – for most guys, I reckon – to be working towards something worthwhile, to be notching up mini accomplishments on the way to a bigger goal. In March, I competed in an open water swim – a 25km ultramarathon in the ocean. To prepare I had to schedule my workload week by week. I also worked on upping my speed through the water, because that’s something you can measure. How often do we set goals that we can’t measure? And if you can’t measure them, what’s the point? We spent five months living on vapour. Then events turned in a way that convinced me the universe really does provide when the need is greatest. I received a LinkedIn email from a guy I’d worked with 10 years ago.
He told me there was a job going at my former employer’s largest competitor – the only other place in the country where I could land the sort of role I was looking for. A week later I had the job. Strangely, I hadn’t even been nice to this guy when we worked together. In fact, he would have been about the last person I’d have expected a favour from. I’d treated him a bit rough because I was resentful back then. Out of sorts. I took this guy out for lunch to thank him and to apologise for how I’d treated him. He agreed I’d been a dick at times, but said he’d also seen qualities in me that he liked. And now? I’ve been in this new job for nine months. It’s stressful, because it’s all about sales. But I’m happy. While work, up to a point, is just a function, like sleeping, you have to enjoy it and it has to provide the chance for personal growth. In my case, it also needs to be goals-based. I flounder without goals. I need them at work and I need them in fitness. Over the next two years I plan on achieving the triple-crown of ocean water swimming: crossings of the English and Catalina Channels, and circumnavigation of Manhattan Island. It’s a small club that’s done it. And it’s a club I’d like to join.
THE LIFE HACKER By Adam MacDougall
THE GOAL RAISE GREAT KIDS THE OBSTACLES YOUR OWN FAILINGS. TIME PRESSURE. HACK 1: SET AN EXAMPLE Lead your child to the mirror and take a good look at both of you. What do you see? Your child is who you used to be. And the man you are right now is more than likely who your child will become. A University of Essex study found that how kids performed in fitness tests was directly influenced by how active and fit they thought their parents were. HACK 2: PLAY DIRTY Like your muscles, your kid’s immune system grows stronger when it’s exposed to stress. So, if you protect your kid from getting dirty their immune system won’t develop optimally. In the category of “getting dirty”, you can include, ahem, their eating their own mucus. An Austrian study found that kids’ boogers harboured bacteria that, when eaten, helped strengthen the body’s defences. HACK 3: WRESTLE ’EM In The Art of Roughhousing, authors Anthony T. DeBenedet and Lawrence J. Cohen argue that when kids wrestle, their brains raise production of brain-derived neurotrophic factor, which makes the brain larger – and potentially smarter. Wrestling also helps kids become more socially mature. Just go easy with the Tombstone Piledrivers. Adam MacDougall is founder and CEO of The MAN Shake (adammacdougall.com.au)
MH.CO.ZA/ November 2019 97
MIND
STRENGTH OF HAPPINESS
ANDREW ZALESKI DISCOVERS HOW TO #BRINGTHEJOYBACK.
Or maybe here?
Are you here?
Right about here?
LENGTH OF HAPPINESS
Despite all the meditation lunches, CBD elixirs, trigger warnings and caffeinated chocolates, South Africans aren’t getting any happier. According to the World Happiness Report, there has been a steep decline in South Africans’ overall life satisfaction and happiness in the last decade. This year’s report showed we placed 106 out of 156 countries. We’re an increasingly bummed-out bunch, and to make matters worse,“we live in a culture that is just obsessed with happiness,” says Dr Darrin McMahon, the author of Happiness: A History. 98 MH.CO.ZA/ November 2019
And we should be obsessed with it: a positive outlook has been linked to a longer life, better health and, it goes without saying, greater well-being. At the end of the 17th century, McMahon explains, “people started to say, ‘Look, we don’t have to suffer a long, menial existence.’ ”Except lately we’ve been coming at the whole happiness thing from the wrong angle. Getting it right – owning your well-deserved piece of it – means understanding why we’re a nation of malcontents.
W H Y W E’ R E 1. THE STUFF WE THINK MAKES US HAPPY DOESN’T MAKE US HAPPY. South Africa’s happiness-industrial complex is in a large way serving up the wrong thing. The Life-Changing Magic of Tidying Up changes most people’s lives only until things start piling up again. The R50 000 watch feels so good to put on the first few times, until the R60 000 one comes out. The meal at that new overpriced restaurant won’t pump you up permanently. Even money only makes people happier up to the point at which their basic needs are met. Pleasurable experiences, seductive as they may be, are the least consequential elements of our well-being. Fleeting amusement never adds up to genuine, sustained happiness no matter how many moments of it you try to string together. 2. WE HAVE A SKEWED DEFINITION OF “HAPPINESS”. For some of us, happiness has nothing to do with smiling. “Someone who’s really serene and tranquil can be just as happy as someone who’s joyful and jumping up and down,” says Dr Sonja Lyubomirsky, a psychology professor at the University of California, Riverside, and the author of The How of Happiness. “People differ in what they prefer.”
HOW MONEY CAN BUY YOU HAPPINESS
N O T HAPPY 3 (AND THIS ONE’S BIG). WE DON’T UNDERSTAND OUR HAPPINESS RANGE. Researchers in the field of positive psychology originally thought that people had a happiness set point: naturally grumpy or naturally ebullient was just how you were born. “The newer idea is a soft setpoint idea: some genetic influence, but also movable,” says Dr Ed Diener, a professor emeritus of psychology at the University of Illinois, who’s known in the field as Dr Happiness. Not only don’t you have to stay in one spot, but everyone has their own happiness range. University of Pennsylvania psychologist Dr Martin Seligman is widely credited with fathering the positive-psychology movement for his bold conclusion, popularised in his 2002 book, Authentic Happiness, that happiness can be learnt, no matter what your set point is If happiness were measured on a scale from zero to 100, some people would vary from 40 to 50, others from 65 to 75. So anyone, at any time, can live in the upper reaches of their own happiness range. When you do, you’ll still feel fulfilled and happy even if you’re not necessarily manifesting your happiness like the next guy.
TO MAKE money work for your emotional well-being, you’ve got to give it away. Studies that present people with money they can choose to spend on either themselves or others consistently find that those who spend it on others have higher levels of happiness. That’s true even in experiments with people who could really, really use that money for themselves. The giving-is-good feelings start even before we understand what money is: research from the University of British Columbia found that toddlers smiled more when giving away treats than when receiving them.
HOW
WE CAN GET
H A P P IE R
1. LOOK FOR SATISFACTION. “It’s not just positive feelings we want,” Seligman wrote in Authentic Happiness. “We want to be entitled to our positive feelings.” In other words, you want your happiness to feel earned – through your achievements and other things you’ve put serious effort into. Happiness tends to come from the often-hard-to-attain state of “feeling satisfied with how your life is going, that you’re progressing along toward your life goals at a pace that’s satisfying to you,” Lyubomirsky says. And that usually happens when you feel as though your life has purpose and you’re involved with other people. 2. LOG YOUR HAPPIEST MOMENTS. Lyubomirsky has discovered a way to help people learn what happiness is for them. She does an experiment in her classes: each student gets a text nudge four times a day to notice and jot down how happy and satisfied they are and what they’re doing. After a week, they look back and see what produced the most satisfying feelings, remembering that happiness doesn’t always come from the same things that smiling does. 3. DO WHAT’S MEANINGFUL TO YOU. It sounds obvious, but Lyubomirsky suggests adopting the habits of people at the upper end of their happiness range. It’s the stuff you hear about again and again: spending time with those who are important to you, writing down a few things you’re grateful for, showing kindness. The science behind these steps, as corny as they may seem, indicates that they really can raise your sense of well-being. Seligman describes it as a positive feeling that arises from exercising your strengths as opposed to indulging in shortcuts like shopping, drugs and TV. MH.CO.ZA/ November 2019 99
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Adventurist
The
ONE IMPOSSIBLE CHALLENGE. A MONTH TO TRAIN. GO!
WORDS BY JAMIE MILLAR
At the start lines of ultra-distance cycling events, pro riders jostle with competitive triathletes and Ironman veterans. So, obviously, we sent a novice to train for a month, then try to keep up with the elite peloton. Turns out, that was slightly optimistic… PHOTOGRAPHS BREITLING
MH.CO.ZA/ November 2019 101
“ 0km in the space of 10 hours is ademandingtask,” reads the website ofthe 202kmCoronation Double-Century (CDC),an annual cycling race that takes place in our Stellenbosch region, an area usuallyreserved for wine-drinking and the odd trail ride . “Even for pro cyclists.” Breitling has invited Men’s Health to ride the CDC alongside the watch brand’s intrepid Triathlon Squad: Chris “Macca” McCormack, Jan Frodeno and Daniela Ryf, who have collectively won 14 individual world championships and an Olympic gold at standard and Ironman distances. The #squadonamission’s goal is to raise money for South African charity Qhubeka, which provides people with bicycles, giving access to work, education and health care. The Breitling CDC team also includes Olympic gold medallist and seven-time individual mountain-biking world champion Nino Schurter, and consecutive seven-time winner of Ironman Switzerland Ronnie Schildknecht. I, meanwhile, have ridden a bike once in the past 10 years. When I naively accept my editor’s challenge, the CDC is less than four weeks away. That night, I cycle 25km in 60 minutes on an exercise bike at the gym. At this rate, it’ll take me eight hours to cover 202km. An Ironman cycling leg is normally “just” 180km. At least I won’t have to run a marathon afterwards. Following a regular week of training – calisthenics, five-a-side, Brazilian jiu-jitsu – I’m conscious that I should actually cycle, but I don’t have a bike. The next best thing is a visit to Athlete Lab, an indoor cycling facility that mimics outdoor riding, with big screens displaying performance data. My first session is “HIIT Hurt Box”. I’m such a novice that I don’t even know I should wear padded cycling shorts. I make sure to pick up a pair from Rapha before my next session but, for now, my sitting bones are throbbing. Athlete Lab’s head of cycling performance, Tom Shanney, explains that, because I haven’t got time to log distance, I have to compensate with intensity. He isn’t 102 MH.CO.ZA/ November 2019
joking. Every session pushes me to the limit. After five in my first week, I hobble to the Equinox St James gym to recover like a pro cyclist with compression therapy. A pair of controlled-pressure trousers squeeze my aching legs in waves from the ankles up to boost circulation and reduce DOMS. The next week, I do it all again. By the end of the following Monday, I’ve racked up 11 sessions in a fortnight, none longer than 90 minutes, and a total of 255km. On the weekend, I’m going to cycle almost as much in one go.
FRAME OF MIND On Tuesday, I collect my bike – a Canyon Endurace CF SL Disc Aero – from the brand’s headquarters. Fitting a bike is part science, part art, and all-important for performance, comfort and injury prevention. My fitter, Jack Noy, turns the cleat of my right Shimano shoe fractionally outward so my knee tracks straight, and tapes around the seat post so I can easily reset or adjust it. After a few laps of Victoria Park on Wednesday – the first and last time I ride outdoors in my training – I remove the wheels so I can pack it in my Scicon bag, which many pro teams take on the World Tour. Even for the kind of man whose only tools come from Game, it’s relatively straightforward. At dinner, on the night before the race, I chat to a watch retailer from Houston who does Ironmans and has customised his own bike frame, then a model-cum-influencer from Paris who cycled competitively in his youth. It dawns on me that I may have bitten off more than I can chew.
“The first 65km stretch takes what feels like forever. I’m now so deep in my pain cave that I don’t even notice the scenery”
The
WHAT VIEW? OUR MAN WAS FOCUSED ON HIS GEARING
At 6.30am, I’m at the start line, in Breitling-branded Q36.5 clothing and Kask helmet (available to buy, with the proceeds going to Qhubeka – see below). I’m behind Iron-distance world record holder Frodeno. He’s riding a Canyon, which makes me feel slightly less out of place. I mention to Ryf, also riding a Canyon, that this is my first cycling race. “Mine, too,” she replies. She has, however, done a few triathlons. The klaxon sounds but I only manage to clip one foot in; Frodeno stops me toppling over in full view of the bemused teams behind us. Riding in the middle of a peloton shields you from wind resistance, reducing the effort required by 30%. But, despite pedalling furiously, I inexorably drop back, watching helplessly as my Breitling teammates disappear. My gear is likely too high and my revolutions per minute too low, fatiguing my legs. But unlike everybody else, I don’t have a bike computer to tell me this, or the knowledge of how to use the gears properly. As I chug along, other teams fly past like piston-engined trains. My ride just got a third more difficult.
HELL ON WHEELS
All the Right Gear The exact specifications of the equipment that carried Jamie across the very, very distant finish line
KASK VALEGRO HELMET
SCICON CANYON AEROCOMFORT ENDURACE CF ROAD 3.0 TSA SL 8.0 AERO
Developed in All the protection conjunction with of a hard case with Team Sky, this less of the weight polycarbonate (and additional lid has 37 airline charges), ventilation holes plus almost no bike and breathable disassembly cushioning for required so it’s a cool head. quick to unpack. R2 460, za. R4 995, cicilimattio.com asgthestore.co.za
As its name suggests, this bike is built for comfort over long distances as well as speed, with disc brakes, so it stops as well as it keeps going. from R52 011, canyon.com
RAPHA PRO TEAM FLYWEIGHT BIB SHORTS
Like the acclaimed heavier version, but streamlined, apart from the padding, for training indoors or riding outside in the heat. R1 919, rapha.cc
SHIMANO RC7 SPD-SL ROAD SHOES
Light and stiff to step up pedalling efficiency, but not so much that they’re unforgiving, with dial-adjusted laces to, er, dial in the fit. from R1 728, probikekit.co.uk
It takes me well over an hour to reach the first refreshment station, 32km in, where I down a shot of full-sugar Coca-Cola. The three 300kcal energy bars I stashed in my jersey’s back pockets turn out to be woefully insufficient fuel: the CDC’s nutrition guide (which I didn’t digest) recommends one to two bars every hour. Some riders eat and drink every 15 minutes for a steady energy supply, and fill their bottles with half Coke, half water. The 65km stretch to the first feed station takes what feels like for ever, although it’s probably only three hours. I might not have made it were it not for an older, wiser cyclist who gave me valuable gearing advice and encouragement as he passed. At the feed station, I stuff down as much banana bread and salted potatoes as I can stomach. A sick rider waits in the shade to be picked up. I’m sorely tempted to join him, but I resolve to try for the next station, at 115km. I’m so deep in my pain cave that I don’t even notice the scenery. Two things sustain me. First, I pass someone. I tell him,
MH.CO.ZA/ November 2019 103
The
RIDING IN THE PELOTON SAVES YOU ENERGY. SADLY, JAMIE WASN’T THERE LONG
helpfully, to keep going. Second, I see a sign: “100km to go.” Hardly reassuring, but I didn’t think I’d come that far. On a bumpy, uphill section into a brutal headwind, the thought of quitting goes round in my head like a spoke. I cope by looking at the ground instead of the remaining climb. By the time I make the next station, the Breitling team support vehicle is long gone. The car tailing me, it transpires, is the sweep vehicle that acts as a cut-off. I am dead last. I’m allowed to continue, but the engine just feet away only adds to my internal clamour to call it a day.
were quite a few dropouts further ahead). At the team support station at 160km, a doctor helps BREITLING me stretch out my cramping left SUPEROCEAN calf; delirious from exhaustion, HÉRITAGE II I temporarily forget the word The Chronograph 44 has a minimum “pocket”. Again, the Breitling power reserve of vehicle is long gone, but I find 48 hours. More solidarity in brief interactions than enough to get you over the with my fellow stragglers. We’re finish line. all on the same team now. R89 300, breitling.com The gradual realisation that I might actually make it is a psychological shot of Coke. The signs FIGHT TO THE FINISH come at shorter, more regular intervals: Out on the road, I have a lot of time to think. I 40km, 30km, 20km. After a cruel final think about all the people who have helped me climb, I cross the finish line 11 hours after prepare, to whom I’ll have to explain my I set out, two marshals my only witnesses. failure. I think about my family. I think about When I take off my helmet, I can still feel its all the occasions in my life that I’ve come up impression. I’ve got pins and needles short. I think about what kind of man I am. in my genitalia. Time passes, and I pass a couple more “Sports like this test you,” says Macca. people, riding or sitting by the side of the “And there’s a real feeling of reward at the road out of the afternoon sun and 30°C heat, end of accomplishing something so massive.” waiting to be swept (I’m later told that there He almost gives me more respect for riding 104 MH.CO.ZA/ November 2019
so long solo than if I’d kept pace with the Breitling team. Individual feats of endurance such as this or an Ironman present the opportunity to have “an absolutely honest conversation with yourself for the first time in your life” – a rare chance to try to weather what he calls the “storms”. “I try to think in steps, so [I keep my eyes on what’s] not too far ahead,” says Ryf, who was badly stung by jellyfish at the 2018 Ironman world championship in Hawaii before the swim even started. Close to quitting, 226km from finishing, she focused on making it to the next buoy. She went on to win a fourth world title and break her own world record. Ryf was inspired to persevere by fellow Breitling Triathlon Squad member Frodeno who, the year before, his back injured, walked almost all of the running leg – a marathon. “The agony that I feel when I don’t finish a race sticks with me for months,” he says, echoing a quote by six-time Ironman world champion Mark Allen on the wall at Athlete Lab that I stared at during my 11 training sessions: “You can keep going and your legs might hurt for a week, or you can quit and your mind will hurt for a lifetime.” My legs hurt for a week.
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YOUR NO-E UIPME NO-EXCUSES SUMMER MUSCLE BLOWOUT BEGINS BRING YOUR WORKOUT TO THE BEACH WITH THESE THREE QUICK SWEAT SESSIONS FROM CERTIFIED STRENGTH AND CONDITIONING COACH, E B E N E Z E R S A M U E L . ALL YOU NEED IS A STRETCH OF GRASS OR SAND, A SET OF STEPS AND SOME SHALLOW WATER. WILLPOWER NOT INCLUDED. (SORRY!) PHOTOGRAPHS BY SEAN LAURENZ
M S .
BEFORE YOU BEGIN, the rules of your three workouts:
claim some training turf and set a timer. Each workout is a circuit. Do each move for 40 seconds, rest 20 seconds, then do the next move. Rest 1 minute between rounds. Do 4 rounds, then grab an icecold beverage, sink into a beach chair and enjoy the rest of the day! START HERE
8
LATERAL SINGLE-LEG STAIR HOPS
MUSCLES WORKED: CA LV E S,
G LU T E S, H A M ST R I N G S
Start by being explosive. Line up your left side with the staircase. Lift your right leg. Bend your left knee slightly, then explosively jump onto the next step, working to land softly. Try to balance on that leg for a moment; if you can’t, land on both feet. Do 10 reps on one side, then jog down the stairs and repeat on the other side; repeat the pattern until time’s up.
Whyitworks:climbing stairs is great for keeping your mind engaged during your workout; whether you’re running up or down, you need to think a bit more to make sure you hit each step. The constant level changing serves as a perfect method for honing footwork and agility, and it’ll challenge your core in underrated ways, too.
EB SAYS: We’re opening the workout with an explosive move that’ll build strength. Struggling to jump off a single foot? Jump off both instead.
INTENSITY
5
STA I R HOPSCOTC H
MUSCLES WORKED: CA LV E S, Q UA DS,
G LU T E S, H I P A B D U CTO RS
You worked laterally on the first one. Now for some footwork. Stand facing the stairs, feet shoulder-width apart. Sit back on your heels and squat slightly, then explode up onto the first step, landing on your left foot. Jump off your left foot onto the next step, landing on both feet. Then jump to the next step, landing on your right foot. Repeat pattern until you’ve climbed 10 steps, then jog to the bottom. Repeat until time’s up. EB SAYS: Start slowly on this one, focusing on getting the footwork down. Add speed in every set.
108 MH.CO.ZA/ November 2019
INTENSITY
4
HIGH PLANK TO EXTENDED PLANK
MUSCLES WORKED: A B S, G LU T E S,
S H O U L D E RS, M I D - BAC K
You’re breathing hard, so this is the perfect time to attack your abs. Get in pushup position facing the stairs, hands about 15cm from the first step, core and glutes tight. Hold for 2 seconds. Keeping your core tight and your hips as steady as possible, lift your right hand from the ground and place it on the step, then do the same with your left. Hold here for 2 seconds, then return to the start. Repeat until time’s up.
INTENSITY
6
STA I R S P R I N TS
MUSCLES WORKED: L EG S, G LU T E S,
M O R E C O R E T H A N YO U T H I N K
Your core’s on fire, and you’ve hit some tricky movement patterns. Let’s end things by keeping it simple and ramping up your heart rate. Sprint up the stairs, then walk or jog back down until time’s up. Don’t skip stairs; make sure a foot hits each step. Try to run on the balls of your feet.
STYLING: NADIA EKSTEEN; GROOMING: LISA BAILEY
INTENSITY
J UST A F E W E ASY ST E P S!
The stair sprint is a perfect way to improve your running technique. Focus on moving your feet quickly from step to step, and pump your arms aggressively. Don’t hunch your torso, either. Keep your chest up and your core tight for max acceleration!
MH.CO.ZA/ November 2019 109
Whyitworks:sandoffers both instability and light resistance, so even a simple jog becomes just a little more intense. It’ll stealthily force more core and glute activation than you realise, too, pushing you to a ripped body even if you never notice it. Don’t have sand? Use what you do have; you can do this workout on tarmac or in your grassy backyard.
L E T’S G E T GRANULAR
The sand makes all your exercises harder, including this burpee. Aggressively drive your hands into the ground, and push off with your feet like you mean it.
START HERE
INTENSITY
3
BAREFOOT SPRINT TO BACKPEDAL
MUSCLES WORKED: L EG S, CA LV E S,
A N K L E A N D FO OT M U S C L E S
Start this workout with the basics, because it’s harder on sand than you think. Take off your sneakers and dash across the sand. Stop after about 20 strides, as efficiently as possible. Without turning, backpedal to your starting point. Repeat the process until time’s up. EB SAYS: Work to make this a
true sprint, so don’t slow down on your last few strides. Ditto on the backpedals. The more aggressive your run, the more you’ll get out of this workout.
INTENSITY
5
INTENSITY
10
SAND BURPEE
MUSCLES WORKED: TOTA L B O DY,
E S P EC I A L LY C H E ST A N D L EG S
Now it’s time for some killer conditioning. Start standing, then lower your torso to the ground and jump your feet back into pushup position. Lower your chest to the ground, then push up, jump your feet forward, and stand. Finish by jumping upward. Do as many reps as you can in 40 seconds. EB SAYS: You’ve done burpees before, but the sand will make these feel different. Keep your core tight; don’t let your back round as you do the move.
PLANK TUCK
MUSCLES WORKED: A B S,
INTENSITY
S H O U L D E R S, T R I C E P S
Let’s do a little ab work. Get in pushup position. Keeping your core tight and your back flat, use your abs to slide your feet forward in the sand, driving your knees toward your chest. Pause, then return to the start. Not in the sand? Hop your feet forward and back instead.
6
AB RUNNERS
MUSCLES WORKED: A B S, LOW E R
BAC K , G LU T E S, S H O U L D E R S
Your heart rate should be high, so shift back to some ab work. Return to pushup position. Keeping your core tight, slide your right leg forward, driving your knee toward your chest. Return to pushup position and repeat on the other side. Repeat the pattern until time’s up. No sand nearby? Do mountain climbers here instead.
Time to Log On!
You’re used to building
musclewithdumbbells,kettlebells, andbarbells,butiftherearepieces ofdriftwoodonthebeach(ortrees inyourbackyard),youmayhave otheroptions.Afallenlogcanbean excellentpieceofstrength-building equipment.Ifyouhaveone,give theseexercisesago.Ifnot,trythem atthegyminstead. LO G S Q UAT
Stand facing the end of a medium-heavy log, feet slightly wider than shoulder width. Grasp the log with both hands, holding it at your chest. Keep your core tight. Bend at the knees and hips, lowering until your thighs are about parallel to the ground. Stand back up; make sure to squeeze your glutes when you do. That’s 1 rep; do 3 sets of 6 to 8. LO G S H O U L D E R P R E S S
Stand facing the end of a medium-heavy log and grab it with both hands, holding it at your chest. Tighten your core and glutes. Press it upward, straightening your elbows and shoulders. Return to the start. That’s 1 rep; do 3 sets of 8 to 10. LO G L AT E R A L H O P S
Stand to the right of a large log. Place both hands on the log while still facing forward. Shift your weight onto your hands, keeping your arms straight, then hop over the log, landing on the other side. Struggling to jump over it? Land with both feet on the log for a moment, then land on the other side. Jump back and forth like this for 30 seconds, then rest 30 seconds. Do 3 sets.
MH.CO.ZA/ November 2019 111
My Beach Move!
Three beach-loving badasses give you their favorite ways to train near the surf.
Stefan Terblanche
Enoch Mseleni
During December and January, Stefan stays
“Since sand provides instability for
away from weights. Instead he spends most
your feet, it forces you to push harder
of his time training outdoors, specifically
than normal and that enhances your
on the beach. “I like short beach sprints, and
endurance and speed,” says Enoch.
FO R M E R S P R I N G B O K RU G BY P L AY E R
N AV Y D E F E N C E FO RC E
to make it even harder, I run in the soft sand. The burn you get
Since adding cardio to his fitness repertoire, the naval
in your legs is next level and lactic acid builds up quickly.”
officer has seen explosive results. His go-to exercises are
Make the most of your sprints with interval training. Run for one
half jackknives and burpees. Prepare to get ripped.
minute, rest for the next.
BL Whyitworks: wateroffersmore resistancethanyouperceive,instantly makingevenbasicmotionsabitmore challenging.Itdoessoinalow-impact mannerthat’sfriendlytoyourjoints andanynagginginjuries. START HERE
INTENSITY
BE A CRAWL STAR
No matter the surface, the basic bear crawl is one of the best exercises you can do, helping you develop, core strength, athleticism and coordination.
5
SHALLOWWATER BEAR CRAWL
INTENSITY
7
WAIST-DEEP SQUAT JUMPS
MUSCLES WORKED: H A M ST R I N G S,
CA LV E S, G LU T E S, A B S
Now drive your heart rate back up. Start standing in the surf. Lower into a squat as far as is comfortable under water; feel free to briefly immerse your head, too. Explode out of the squat, jumping up as high as possible. (It won’t be very high because of the water.) Repeat until time’s up.
MUSCLES WORKED: TOTA L B O DY,
E S P EC I A L LY Q UA D S A N D C O R E
Get on your hands and knees in shallow water, or even just near the waves. Focus on keeping your core tight; that will help you keep your shoulders and hips level. Crawl forward 4 or 5 steps, then crawl back to your starting point. Repeat the pattern until time’s up.
INTENSITY
4
CORE WAVES
MUSCLES WORKED: A B S, O B L I Q U E S,
INTENSITY
9
UNDERWATER HIGH KNEES
MUSCLES WORKED: Q UA DS, H A M ST R I N G S, G LU T E S, CA LV E S
Finish with a little more ab work. Start standing in the water, at a depth that’s comfortable. Drive your right leg upward, crunching your abs tightly; take your time – focus on the contraction. Return to the start, then drive your left leg upward; gradually pick up speed as you repeat the process.
H I P S, S H O U L D E R S
JENNIFER CAWLEY/LAIRD APPAREL (HAMILTON).
Laird Hamilton
SU R F E R, WAT E R M A N
The best thing about the sand: if you fall, it doesn’t hurt. That’s why Hamilton says it’s perfect for handstand practice. “Inversion is phenomenal, even if it is just for minutes,” he says. “If you can’t be inverted for minutes at a time, then I would question the functionality of your circulation.” Try to hold
The bear crawls raised your heart rate. Now let’s hit the abs. Get into deeper water. Clasp your hands in front of you, about shoulder level; bend your knees until your arms are just underwater. Keeping your arms in front of you, rotate your torso back and forth until time’s up.
EB SAYS: You may have knee issues doing high knees and squat jumps on flat ground, but the water will remove much of the impact, making these easier and less painful.
EB SAYS: Focus on using your abs to drive the rotation; this will crush your six-pack muscles and your obliques.
a handstand for a minute. Don’t have the body control? Have a friend hold your legs, or do it against a palm tree.
MH.CO.ZA/ November 2019 113
114 MH.CO.ZA/ November 2019
PHOTOGRAPHS BY TED + CHELSEA CAVANAUGH
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5. Riot Session
Stock your cooler with a spectrum of “light” beers that don’t suck. These picks will fuel your day without filling your gut. BY PAUL KITA & KELLEIGH KOREVAAR Drink
Time It Right
Brewers are cranking out fullflavoured beers with less kilojoules than your usual craft offerings. So they’re great for any occasion, but especially these cherished summer pastimes. BEST BEACH-GOING BEER Cape Brewing Co. Pale Ale This brewery took an easy-drinking 4.8% pale ale and stuffed it silly with hops, lemon and tart granadilla granadilla.
BEST POSTWORK PATIO BEER Riot Brewery Valve IPA The Valve has strong guava and grapefruit flavours and is a bracing jolt that goes well with a sunset, and silencing your office email account account. Plus, it won a gold medal at the 2017 SA National Beer Trophy Awards.
The Latest Trend in Big Beer Is No Beer Lately, tons of breweries have been announcing non-alcoholic versions of popular beers. So how do they taste? Well...
JUS
HEINEEKEN 0..0 BEST YARD-W WORK BEER Little Wolf X Stellenbosch Brewing Co o. Sorghum Gose This sweet--sour beer contains se ea salt, which helps afterr sweating through a thorough t weeding. T Thanks to its 3.5% ABV, you could go back to working in the yard – or her. have anoth
JUS
DEV IL’S PEAK ZERO TO H ERO
JUS
BEST SEAFOOD-BOIL BEER Darling Brew Sun Gazer Claw cracking, shell peeling, kob gnawing – there’s no better summer feast than a giant pot o’ shellfish with all the fixings. Enjoy this dry-finished, only slightly hoppy beer.
CASTLE FREE
HEINEKEN
T LIKE
DEVIL’S PEAK LAGER
T LIKE
CASTLE LAGER
Is There a Smart Way to Day-Drink?
Yes, but heat and water loss pose a challenge. TIP 1: Stay hydrated. Because you’re likely outside and sweating, you should drink water or sparkling water between beers. TIP 2: Replace electrolytes. You lose them when you sweat, so make sure you also eat something with salt. Pretzels, anyone? TIP 3: Heed nature’s call. Ignore the whole “breaking the seal” myth. Frequent urination is a sign that you’re well hydrated. If you can’t remember the last time you peed, it’s time for water (and maybe lay off the booze). — DR KEITH ROACH, New York-Presbyterian Hospital and Men’s Health advisor
GETTY IMAGES (TOAST)
BEST BEER GAARDEN BEER Flying Fish h Chill Lite Okay, hear us out on this one. This refreshing beer is softtly bitter with fresh juicy lemon zest and hints of lemonade. Plus, it’s lighter and lower in alcohol than its parent (we’re talking 30% fewer kilojoules and 35% less sugar).
T LIKE
Your Guide to Party
Pack the Perfect Cooler
1 2 3
The trick is to separate your offerings into thirds. The First Section
Dedicate the first third to straightforward beers everybody loves; these are your crisp pilsners and classic lagers, says Joe Bisacca, cofounder of Elysian Brewing. Think Corona, Castle Lite, Black Label.
The Second Section
Devote this part to beers for more adventurous types, but skip napinducing double IPAs or anything aged in a bourbon barrel. Instead, go with varieties such as sours, goses and saisons.
Pelican 19-Litre Elite Cooler Overpriced options may come with Bluetooth or bakkie tires, but what matters is how long beer stays cold. Pelican says this box keeps 11.5kgs of ice for up to ten days. If that’s true, who needs a fridge? (R2 566, ubuy.za.com)
The Final Section
This is your party fail-safe. Stock this portion with non-alcoholic alternatives – your water, sparkling waters and (everyone forgets this last part) a few snacks. Everyone’s happy; no one’s thirsty.
Mix
Add Booze to Your Booze!
New-school beers make great mixers straight out of the can or bottle. Carey Jones, coauthor of Be Your Own Bartender, has your recipes. ADDITIONAL REPORTING: TROYE MAY; PHOTOGRAPH: UNSPLASH.COM; ILLUSTRATIONS: THE ELLAPHANT IN THE ROOM.
The Best New Cooler of the Summer
Q: Why Do Some Beers List Kilojoules and Others Don’t? A: Well, no one forces them to. While many beers are brimming with kilojoules (some stouts can clock in at 1 000kJ), there are no laws
Start with:
Start with:
Start with:
NOTTINGHAM ROAD SWINGING SAMANGO MANGO ALE
WOODSTOCK BREWERY ACID QUEEN GRANADILLA SOUR
LITTLE WOLF KIRSHE
requiring brewers to put the
Pour 1 bottle of beer into a beer glass rimmed with lime juice and salt, plus 45ml blanco tequila, 60ml pomegranate juice, and a squeeze of fresh lime juice.
breweries publish kilojoule
Garnish it with: a lime wedge.
alcohol by volume, the higher
Pour 90ml beer into a beer glass with ice and 150ml coconut water, 30ml dark rum and 15ml lime juice.
Pour 120ml beer into a collins glass with ice and 60ml ginger beer (such as Stoney), 15ml lemon juice, and 30ml vodka.
Garnish it with: a lime wheel and a cocktail umbrella.
Garnish it with: a big mint sprig, clapped between your hands to release its aroma.
And you have: a MangoNut Punch, which tastes a lot like lounging poolside at a swanky Camps Bay hotel.
And you have: a Sour Queen Mother, which is one heck of a while-you’re-braaing drink.
And you have: a Big Bad Wolf, which goes best with Taco Tuesday, preferably after a long run or bike ride.
counts on the can. Some content (Castle Lite, for one) but do so voluntarily. One general rule: the higher the the kilojoules.
MH.CO.ZA/ November 2019 117
11VEGAN MEALS WITH MORE PROTEIN WORDS BY SCARLETT WRENCH – PHOTOGRAPHY BY MICHAEL HEDGE
THAN A
WHETHER YOU’RE A PAID-UP LENTIL EATER, A RECENT CONVERT TO THE GREEN SIDE OR SIMPLY LOOKING TO ADD A LITTLE COLOUR TO YOUR DIET, EATING VEGAN SHOULDN’T MEAN MISSING OUT ON MUSCLE. THESE HIGH-PROTEIN PLANT-BASED DISHES HAVE BEEN CRAFTED TO HELP YOU HIT YOUR MACROS AT BREAKFAST, LUNCH, DINNER AND EVERYTHING IN BETWEEN
32g!
A whopping 9g more protein than Burger King’s Chicken Royale
01 SPICED SEITAN BALLS
The, um, meatiest-tasting of all the faux meats, seitan packs more protein per calorie than beef and is slowly becoming available (keep this recipe for then). These savoury balls mean you won’t miss mince.
SERVES 3 S E I TA N , 2 0 0 G AN ONION, DICED G A R L I C , 2 C LO V E S , CRUSHED B A H A R AT S P I C E M I X , 1 T B S P F LO U R , 2 - 3 T B S P BREADCRUMBS, 75G V E G E TA B L E S H O R T E N I N G, 2 TBSP K A L E O R C H A R D, 1 0 0 G CAN OF MIXED BEANS
METHOD 01/ Made from gluten protein, seitan is devilish only to coeliacs and has a good macro profile. Dice it, then blitz in a food processor. Fry the onions and garlic until soft, then add the spice and seitan. Cook for a few minutes, then remove and cool. 02/ Combine the seitan with the flour, breadcrumbs
and shortening, plus 2-3tbsp of water, and shape into 12 “meat” balls. Bake for 10 minutes at 180ºC. 03/ Sauté the cavolo nero (full of anti-inflammatory carotenoids) with the beans, extra Baharat spice, salt and pepper. Serve with the meatballs and a squeeze of lemon juice, or flatbread and rice if you crave something a little more filling.
MH.CO.ZA/ November 2019 119
02 TURMERIC TOFU SCRAMBLE
Think eggs are a premium protein source? Well, they are – but this scramble cracks out even more of it than an omelette, along with every amino acid your muscles hunger for. It’s no yolk.
SERVES 2 F I R M TO F U, 1 B LO C K TURMERIC, ¼TSP B L A C K S A LT, S M A L L P I N C H GARLIC POWDER, SMALL PINCH P O R TO B E L LO M U S H R O O M S , 2 , R O A ST E D C H E R R Y TO M ATO E S , H A N D F U L , R O A ST E D AV O C A D O, ½ , S L I C E D
29g!
4g more than a Steers beef burger
120 MH.CO.ZA/ November 2019
METHOD 01/ You might struggle to make an omelette without breaking eggs, as the adage would have it, but a scramble? That’s very simple. What’s more, a single serving of tofu dishes up around 40% of your RDA for calcium, an important nutrient for fat loss. Combine with the seasoning and mash with a fork.
02/ Spread the tofu onto a lined baking tray and bake for 10-15 minutes at 160ºC. Meanwhile, grill or fry the mushrooms – a rare plant source of musclestrengthening vitamin D – and tomatoes with a light drizzle of oil and some salt and pepper. 03/ Plate up with the avocado for a protein-rich breakfast containing next to no carbs and a healthy hit of satiating fats.
03 CHIRASHI GRAIN BOWL
METHOD
A virtuous bowl of grains and greens can serve up just as much protein as your standard Tupperware chicken breast, as this Japanese-style dish demonstrates very clearly.
SERVES 2
FOR THE MISO AUBERGINE
QUINOA, 100G P E A R L B A R L E Y, 5 0 G
AN AUBERGINE, DICED
LENTILS, 50G
W H I T E M I S O PA ST E , 15G
B R O C C O L I F LO R E T S , 8 S A L A D L E AV E S , HANDFUL
RICE VINEGAR, 20G SUGAR, 20G S OY S A U C E , 1 0 G
SESAME SALAD DRESSING TO F U, 7 0 G, D I C E D E D A M A M E , 6 0 G, COOKED
33g!
AV O C A D O, ½ , S M A S H E D PICKLED RED CABBAGE, 150G
4g more than a Wimpy hamburger with cheese
01/ Before wellcurate ed grain bowls b became a wellnesss cliché, they were a Japanese lunchtime staple e. Here, protein sources such as lentils, quinoa, edamame and tofu combine to offer a full spread of muscle-building amino acids. Sauté the aubergine, then add the miso, rice vinegar, sugar, soy and a dash of water. Simmer until soft. 02/ Cook the grains and satiating fibre-rich lentils as per pack instructions. Steam the broccoli – your go-to veg for a high protein-to-calorie ratio, as well as vital vitamins. Dress the grains and leaves and fill the bowl.
04 “SNICKERS” PROTEINBAR
METHOD
Need your fix on the go? Bounce back faster post-training (and bid DOMS farewell) with a vegan bar containing quick-acting carbs and muscle-repairing amino acids.
SERVES 16 ALMOND MILK, 320ML P H Y TO P R O V E G A N C H O C O L AT E P R OT E I N , 300G RAISINS, 250G GROUND ALMONDS, 180G
21g!
8g more than a KFC Streetwise burger
COCONUT OIL, 150G D A R K C H O C O L AT E , 300G
01/ Plant-based protein powders have as much nutritional clout as any dairy blend, and many are gentler on your digestive system. Blitz the almond milk, protein, raisins (sugar can speed protein synthesis), ground almonds, coconut oil and 230g of dark chocolate in a processor. 02/ Transfer to a tray lined with baking paper and set in the fridge for 20 minutes. Spread on almond butter – full of muscle-aiding magnesium. Melt the rest of the chocolate and drizzle it over, followed by the flaked almonds. 03/ Set it in the fridge, then slice and pop a bar in your bag for an instant post-gym snack.
ALMOND BUTTER, 50G FLAKED ALMONDS, 60G
03/ Top with the tofu, beans and veg, including a spoonful of the aubergine, arranged in a neat circle – the “chirashi” style. Now, chopsticks or fork?
A C A R R OT, T H I N LY SLICED
05 BERRYAND CASHEWSHAKE
Keep things simple with a shake you can throw together in seconds. With a full meal’s worth of protein, this quickto-make shake will ensure your training sessions are fruitful.
SERVES 1 COCONUT MILK, 330ML NUTRITECH 100% V E G A N F O R E ST F R E S H ST R AW B E R R Y P R OT E I N , 35G F R OZ E N RASPBERRIES, 50G
01/ Chuck the milk in first, so the powder doesn’t clump. 02/ Add the protein powder, berries and cashew butter. Raspberries contain plenty of manganese, for steady energy release, while the nut butter offers monounsaturated fats and copper to support lean mass. 03/ Blitz, stir, blitz again and drink it down for a quick, filling breakfast or the perfect recovery drink.
Elevate your veg from carby side dish to main event with a few high-protein upgrades (seriously). Shrooms and chestnuts lend this dish an earthy, umami flavour.
SERVES 2 A BUTTERNUT SQUASH LEMON JUICE, A SQUEEZE A L E E K , F I N E LY CHOPPED C E L E R Y, 3 STA L K S , CHOPPED M U S H R O O M S , 3 0 0 G, CHOPPED
CASHEW BUTTER, 15G FOOD STYLIST: LUCY-RUTH HATHAWAY AT HERS AGENCY
METHOD
06 NUTTYSTUFFED SQUASH
CHICKPEAS, ½ A TIN, DRAINED TA M A R I , 1 T B S P C O O K E D C H E ST N U T S , LARGE HANDFUL TO M ATO P U R É E , 4 T B S P
26g!
Equal to a KFC Crunch burger
DRIED THYME, ½TSP S M O K E D PA P R I K A , 1 T S P C AY E N N E P O W D E R , ½TSP
17g!
4g more than the McDonald’s hamburger
METHOD 01/ Biceps aren’t built on meat alone. After hard training, this starchy veg will stock your muscles with glycogen to stop the muscle mass breaking down. Slice lengthways, scoop out the pulp, then rub with salt, pepper and d lemon l n juice. 02/ Heat a little oil in a pan n. Sauté the leek and a celery for ttwo to three minutes, then add the m mushrooms, ch hickpeas an nd tamari for five min nutes. Add the c chestnuts, purée, herbs and spices. S Simmer for five minutess. 03/ Stuff S ff the h squash with the filling, then bake at 180ºC for 25-30 minutes. Serve with sautéed collard greens – their vitamin K supports fat loss.
G R E E N S , TO S E R V E
MH.CO.ZA/ November 2019 121
07 TEMPEH “BLT”
Crispy bacon has long been the “gateway meat” for lapsed vegetarians. But this smoky slice will stop temptation from touching you and makes the perfect lunch at work. That it’s healthy, too, is just a bonus.
T E M P E H , 1 0 0 G, S L I C E D TA M A R I , 1 ½ T B S P LIQUID SMOKE, 2TSP
LIGHT VEGAN M AYO N N A I S E , 2 T S P
30g!
75% more than a Burger King cheeseburger
H OT S A U C E , 1 T S P AV O C A D O, ¼ , M A S H E D A VINE-RIPENED TO M ATO, T H I N LY SLICED S A L A D L E AV E S , HANDFUL
09 PANCAKESWITH CREAMY KALE
Protein pancakes reinvented: rather than splicing its flour with whey, this recipe mixes powdered quinoa and chickpeas for more fibre and B vitamins
Q U I N O A , 1 5 0 G, UNCOOKED C H I C K P E A F LO U R , 7 0 G KALE, HANDFUL, D E STA L K E D SPRING ONIONS, HANDFUL, SLICED SMALL COURGETTE, G R AT E D A RED CHILLI, SLICED
FOR THE SAUCE SHELLED HEMP SEEDS, 120G JUICE OF A LEMON
03/ Toast the bread. Both sourdough and tempeh are fermented, making this a greater weight-loss ally than the classic BLT. Mix the mayo and hot sauce and slather it over one slice, spreading the other with mashed avo. Layer with the tempeh, tomatoes and leaves.
METHOD 01/ First make your crispy dosa pancakes, a south Indian staple. Blend the quinoa – rich in magnesium, for muscle function – with 230ml water and a pinch of salt, then add the chickpea flour and blend again. 02/ Shred the kale and massage with a pinch of salt to ten nderise, then combin ne with the onion ns and grated courrgette for a hit of o vitamin C. Whisk the sauce ingredients tog gether (tahini and d hemp add spoo onfuls of extra prote ein) and add a drizzle to the veg.
SERVES 2
TA H I N I , 2 5 0 G
01/ For a sandwich you can pig out on – minus said swine – opt for tempeh. It’s made with soy but, unlike tofu, uses the whole bean, not just the milk, for a firmer texture. Marinate it in tamari and liquid smoke for bacony flavour. 02/ Fry until crispy in hot oil. Add a dash of the marinade and sizzle for a few minutes.
SERVES 1
S O U R D O U G H B R E A D, 2 THICK SLICES
METHOD
23g!
That’s 3g more than a McDonald’s Mac Jr
D AT E SY R U P, 1 T B S P ONION POWDER, 1TSP GINGER POWDER, 1TSP OLIVE OIL, 4TBSP
122 MH.CO.ZA/ November 2019
03/ Fry the p pancake batter in batches in a nonstick pan, flipping so both sides are golden. Plate up, top the veg with some chilli and tuck in.
08 BLACK BEAN CHIMICHANGAS
Stripping the meat out of this Tex-Mex classic doesn’t mean ditching protein – or flavour. This hot take has your postgym nutrition wrapped up.
SERVES 2 A R E D O N I O N , F I N E LY SLICED G A R L I C , 2 C LO V E S GROUND CUMIN, 3TSP
24g!
⅓ more than Burger King’s King Fish burger
C H I P OT L E I N A D O B O, 1TBSP
BLACK BEANS, 400G CAN, DRAINED CORIANDER, HANDFUL W H O L E G R A I N TO R T I L L A WRAPS, 2 VEGAN SOUR CREAM, 2TBSP
10 BBQ TOFU AND RAINBOW SLAW
Meat-eaters might mock its plain taste, but tofu is a succulent flavour sponge if used correctly. This recipe will send any residual doubt up in flames.
SERVES 4 F R E S H F I R M TO F U, 750G
BARBECUE SAUCE, 100ML A C A R R OT, P E E L E D A N D G R AT E D A S M A L L B E E T R O OT, P E E L E D A N D G R AT E D RED ONION, ½, F I N E LY S L I C E D RED CABBAGE, ¼, F I N E LY S L I C E D A RED CHILLI, F I N E LY S L I C E D ORANGE JUICE, 50ML M A P L E SY R U P, 1 T B S P
01/ Forget the paleo plan: not only is a diet rich in grains and legumes linked to a longer lifespan, but together they also offer the full spectrum of amino acids for muscle repair. Soften the onion, then add the garlic and spices, followed by the potato. Fry until crispy. 02/ Tip in the black beans – they’re high in folate, for heart function – and stir for five minutes i t until til warmed. d Mash the beans and potatoes then add the coriander. 03/ Pile it on your to ortillas. Fold in nto a tight p parcel, then press p on a ho ot, lightly oiled pan n until crispy (the ey are usually deep p-fried, but this metho od offers fewer kilojoules a and retains micronutrie ents). Serve with vegan sou ur cream. Hot sauce optional but advised.
S M A L L P OTATO, D I C E D AND COOKED
BARBECUE SPICE RUB, 50G
METHOD
27g!
1g more than a McDonald’s double cheeseburger
METHOD 01/ Season your tofu well and it’ll serve e up as tasty a protein hit ass any chop, with minimal fat. Slice into 12 strips and dip in the e rub. Bake on a rack for 45 minutes at 170ºC until the tofu firms up, turning once. 02/ When it has cooled, stick your tofu with skewers and brush one sid de with sauce. Caramelise under the grill for five minutes, brush the other sid ide and repe eat. 03/ Combine bin the veg in a bowl and mix in the juic ce and syrup. Cabbage raises your levels of isothiocyanates, t which have been linked to testosterone production. Serve as a fresh, antioxidan nt-rich accompan niment that packss more than a bit o of muscle.
19g!
60% more than a McDonald’s Mayo Chicken Sandwich
11 PB AND BEAN BROWNIES
Dairy-free desserts needn’t be a compromise in terms of moisture or more-ish flavour. And they don’t have to be all that sinful, either: these brownies are laced with healthy plant proteins. And they taste damn good, too.
SERVES 6 B L A C K B E A N S , 3 0 0 G, COOKED RAPESEED OIL, 250ML VA N I L L A E S S E N C E , S P L A S H PEANUT BUTTER, 100G SOFT BROWN SUGAR, 420G P L A I N F LO U R , 1 2 0 G BAKING POWDER, 20G COCOA POWDER, 120G D A R K C H O C O L AT E , 1 2 0 G S E A S A LT, P I N C H B LU E B E R R I E S , H A N D F U L S OY YO G H U R T, TO TA ST E
METHOD 01/ These brownies are blended with protein- and fibre-rich black beans, which will steady your blood glucose, despite the added sweetness. They also offer a great replacement for eggs. Blend together the beans, oil, vanilla and the peanut butter – an excellent source of copper, the fat-burning mineral – with 200ml water until smooth.
02/ Sift the dry ingredients into a separate bowl, then add the wet mix to form a batter. Transfer to a tray lined with baking parchment and bake at 180ºC for 25-30 minutes. 03/ Once the brownies have set in the middle (test them with a knife), serve them warm, topped with berries and a large dollop of yoghurt. Indulge with impunity.
FORGOT TO How the World
We are scraping by on less rest than ever before, and it’s draining our health and happiness. Yet still we struggle to make good sleep a priority. It’s not that we can’t nod off – we just… well, won’t. MH investigates the real cost of lost shut-eye and asks whether we can relearn how to rest easy. WORDS BY JOANNA FUERTES – PHOTOGRAPHY BY ROWAN FEE
ADDITIONAL PHOTOGRAPHY: GETTY, ALAMY, DAVID SYKES
SLEEP OUR RESISTANCE TO SLEEP IS LARGELY PSYCHOLOGICAL
Both sides of the pillow have become uncomfortably warm. It’s now light outside, and your mind races with thoughts of work, or thoughts about thinking, and endless replays of that one time you called your boss “Dad”. During the day, you look and feel as though your face is melting. You’re jealous of babies and cats, smug in their slumber, as you cling to your third coffee of the day. Yet somehow, by 1am, you’re on your fourth episode of Wild Wild Country in a row and writing out to-do lists, as if you hadn’t just spent the entire day exhausted and wanting to be back in bed. According to the World Health Organisation, you are likely part of the “sleep-loss epidemic”. Two-thirds of adults in developed nations are now falling short of the recommended eight hours a night. But while there has been a global rise in sleep disorders such as insomnia and sleep apnoea, this is less a medical issue than a social one. Even those with the capacity to sleep well aren’t doing enough of it. In Japan, where the epidemic is at its most extreme, the average time spent asleep is just six hours and 22 minutes. There are even phrases in the language for falling asleep in public (inemuri) and dying from the exhaustion of overwork (karōshi). Here in SA, we’re doing better, averaging around seven hours and 20 minutes a night**. However, it’s estimated that only 27% of us squeeze in the recommended eight hours of shut-eye. The British neuroscientist Matthew Walker is the director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of 126 MH.CO.ZA/ November 2019
Why We Sleep, a treatise he describes as “a manifesto of sleep science”. The book both collates and dispels a number of sleep myths, while linking the “pernicious erosion of our sleep in developed nations” to pretty much every major modern illness, from cancer and diabetes to heart disease and Alzheimer’s. In person, Walker is disarmingly chirpy, but he is serious about the message of the book. “I think sleep is a missing piece in the puzzle of health,” he says. “It’s not something people are necessarily recognising as a critical issue when it comes to fighting disease and sickness. That’s partly the fault of people like me: the science has not been communicated well enough.” The link between poor sleep and illness is far from casual. In one study, adults over the age of 45, who slept for less than six hours a night, were 200% more likely to have a heart attack or stroke in their lifetime than those who slept seven or eight hours. Deep sleep also helps the brain clear away harmful deposits that can lead to cognitive degeneration. Last year, a study published in the journal Neurology linked dreamless sleep to dementia. In short, an over-reliance on coffee could prove to be the least of our concerns.
Wake-Up Call Most of us have some idea of why we aren’t sleeping. Our commutes and working hours are growing ever longer, the latter in part because hyper-connectivity means we’re never truly away from the office. As well as maintaining relationships with our colleagues, friends and family, we have online lives to nurture and Twitter arguments with strangers to settle. We are perpetually drenched in the light of our TVs, phones and
“INEMURI” IS A JAPANESE TERM FOR FALLING ASLEEP IN PUBLIC.MANY SA GUYS ARE ALSO DANGEROUSLY UNDER-RESTED.
ALMOST HALF OF US ARE FAILING TO CLOCK UP ENOUGH HOURS OF SLEEP
Averaging six hours’ sleep or less increases your risk of*:
*AMERICAN ACADEMY OF SLEEP MEDICINE; **SLEEP CYCLE
21% 35% 25% 22%
Obesity
Heart Disease
Diabetes
Stroke
+
+
+
+
laptops. We are frustrated by cities that dare to sleep. When we get home from work, it’s easy for real rest to take a back seat when a rabbithole of Youtube videos about deep-sea creatures beckons. However, our sleep poverty can’t simply be blamed on technology and modernity. After all, technology has also made us more aware of what Walker calls “quantified selfimprovement” – our need to monitor and improve our health. But metric-tracking and self-care apps do nothing to address the cultural attitudes behind our lack of sleep. We continue to praise political leaders and CEOs – from Barack Obama to Steve Jobs and Twitter’s Jack Dorsey – for their lack of sleep. Boasting about the “rise and grind” has become one of the oddest forms of machismo. It’s as if we believe that
achieving anything significant requires a masochistic slumber deficit. Nor is the stigmatisation of sleep confined to the world of offices and big business. How often have insomnia and late-night hedonism been romanticised as sources of creativity, as if sleep deprivation were a mind-expanding drug? Walker believes this is a thoroughly modern and senseless predicament. “Sleep is not like a bank,” he explains. “You can’t accumulate a debt, then pay it off later. There are times when our body does work like that – for instance, you can undergo a period of starvation because you’ve built up a repository of kilojoules in the form of body fat.” But sleep is different. “Human beings are the only species that deliberately deprives itself of it. Mother Nature took 3.6 million years to put this thing called ‘eight hours of sleep’ into Homo sapiens, and we deprive ourselves of it for no good reason. It is an entirely manmade problem.” As a society, we are only just starting to understand the price we pay for this. The Rand Corporation, a global policy think tank, concluded recently that insufficient sleep was a “public health problem” costing the global economy hundreds of billions of Rands in lost productivity each year. According to a University of Stellenbosch study, in South Africa alone, it is estimated that sleep deprivation costs us more than R22bn annually – around 6% of our GDP – and is responsible for widespread absenteeism and frequent workplace accidents. The solution – switching off our laptops and turning in early – seems almost a little too simple.
YOUR NIGHTLY DOZE
Overnight Change
The experts at Sleepstation share their lesser-known tips for quality rest
As is the case with many wellness trends, we all know some of the rules of “clean” sleeping, but we’re seemingly intent on finding shortcuts. In SA, it seems we are generally sceptical about high-strength sleeping pills, in part as a result of the notoriety of drugs such as Ambien that are widely prescribed in the US. The gap left by our comparatively strict regulation of these drugs has begun to be filled by a proliferation of less regulated sleep aids, from herbal sedatives such as valerian and passion flower extract to the frequentflyer favourite, melatonin tablets. One of the most popular is 5-HTP, though scientific evidence of its efficacy is limited. A naturally occurring amino acid reputed to
01\ Stay Up Later If you’re consistently struggling to sleep, your brain will break its association between bed and rest. Pushing your bedtime back a bit can help. 02\ Keep a Routine If you slept poorly last night, don’t try to put in extra hours tonight, even if it seems sensible. Consistency beats overcompensation every time. 03\ Know Your Normal Most people wake three or four times a night, even if we don’t remember doing so. Getting stressed about it will only make things worse.
MH.CO.ZA/ November 2019 127
increase the body’s production of serotonin, it was initially touted as “nature’s Prozac” and adopted by drug users to take the edge off MDMA comedowns. It is now widely sold online and in health food stores as a sleep aid. Anecdotally, at least, high doses of 5-HTP seem to deliver some of the effects associated with selective serotonin reuptake inhibitors such as Prozac or Lustral. Users recount vivid dreams and “brain fog”. Researching this article, I spoke to many people who were eager to talk about their pursuit of sleep by any means necessary, including taking 5-HTP. Luke, a 31-year-old teacher, was enthusiastic about its initial benefits: “It never helped me fall asleep, but it would make me stay asleep, and sleep for much longer than I would without it. I’d also have these incredibly lucid, often unpleasant dreams. I would wake up feeling completely calm, though not really rested.” To be clear, Luke says he was taking handfuls of 5-HTP capsules every night and for well beyond the recommended threemonth time frame. “The longer I was taking them, the foggier I felt in the daytime, despite getting eight or nine hours in bed. I’m sure I only stopped taking them because I kept forgetting to order a new batch.” If neither prescription medicines nor herbal drugs can guarantee true rest, what is the solution for those of us turned into zombies by our lack of sleep? “If we had a good medication that produced naturalistic sleep, I’d be very much in favour of it,” says Walker. “But we just don’t. However, in 2016, the American College of Physicians (ACP) made a landmark recommendation, suggesting that cognitive behavioural therapy (CBT) must be used as the first-line treatment for chronic insomnia, not sleeping pills.” Crucially, he says, the ACP found that the benefits are maintained even after you stop working with the therapist – “Unlike with sleeping pills, where stopping not only means you go back to bad sleep, but you have what’s called rebound insomnia. That’s even 128 MH.CO.ZA/ November 2019
POWER NAPPERS: STEVE JOBS, BARACK OBAMA AND MARGARET THATCHER (FROM TOP TO BOTTOM) WERE LAUDED FOR FORGOING SLEEP
How do you combat sleep loss Reading before bed
39% 18%
Avoiding screens
Taking sleeping pills
13% Enjoying a nightcap
13% worse.” CBT for insomnia is offered in SA, too, although you’ll have to dig deep to find an expert in some places. Fortunately, there are some alternatives. For example, Sleepstation offers a “sixweek insomnia cure” for around R5 600, including expert analysis, video guides and your own personal “sleep coach”. More than 8 000 people have signed up to date, and the group asserts that nine in 10 people see a positive difference. It points to a slightly more nuanced view of treatment than simply “drugs or no drugs”.
Mind Over Mattress
Therecommendation of sleep-based therapies alsoopens up a broader discussion about the rolethat sleep plays in our mental health. Whilethe public discourse around men talkingabout their mental states has improved significantly, many still find it far more palatable to go to their GP complaining of insomnia than to talk about the thoughts that arekeeping them awake. “Getting insufficient sleepisa two-way street,” says Walker. “Anxiety is a big contributor to disorders such asinsomnia, but sleep deprivation also raises yourrisk of the development of anxiety and depression.” Luke has spoken to his GP about his
*JAMA | **BRITISH SNORING & SLEEP APNOEA ASSOCIATION
SLEEP PLAYS A MAJOR ROLE IN PROTECTING OUR MENTAL HEALTH
TRY SOMETHING NEW IN BED If you’re experiencing recurrent problems, your posture may be at fault
Backache If you sleep facing up, use a flatter pillow or none at all. Tilting your head forward pushes the spine out of a neutral position.
Heartburn Though not as beneficial for posture, sleeping on your left side eases acid reflux*, particularly after an indulgent meal.
Snoring If your nightly noises are disrupting you – or your partner – try sleeping on your front**. Go pillow-free to spare your neck.
insomnia, but has never broached the subject of what might be causing his lack of sleep. “I’m sure there is bigger stuff at play and a large element of anxiety,” he says, “but you get in the habit of wanting to zone in and treat what is most disruptive to your daily life. I just want to sleep and deal with the rest later.” Perhaps the biggest hurdle we face is that the most effective solutions to our sleep loss feel so mundane. Walker is armed with a list of reasonable lifestyle changes: setting yourself a non-negotiable bedtime, moderating your alcohol intake, sleeping in a cool, dark bedroom, a moratorium on evening screen time, among others. But, he says, you also need the ability to get out of bed when you just can’t drift off. “The worst thing you can do when you can’t sleep is to stay in bed,” he explains, as the brain will form a connection between your bed and restless anxiety. “Just go to another room and read until you are sleepy.” However, a prescription alone is not enough. We need to approach sleep as we would our gym routines: to stop expecting it to be easy, or results to come quickly. Sleep, counter-intuitively, is hard work. Banking on a restful night without examining our habits and eliminating the problems is like tackling a marathon without training – only with a whole lot more at stake. As for the wider battle of how we reclaim our eight hours a night from our jobs, the solution is a little more ambitious. But Walker is resolute. “There has to be change at government level, as well as in our healthcare systems and in education, to stop us lauding long working hours as somehow heroic,” he says. When was the last time you saw the government put forward a public health campaign regarding sleep? We’ve seen them for smoking, drinking, exercise and even diet, but we’ve never seen one to tackle lost shuteye. With lost sleep putting a huge strain on our economy and endangering your health, hopefully this renewed discussion will be your wake-up call. MH.CO.ZA/ November 2019 129
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BIO XXI Meals just got a whole lot easier Bio XXI offers a variety of delicious products: from pastas, bread, cookies, risotto, nuggets and pancake mix to breakfast cereals and snacks. With minimal prep, this equals easier catering for meals, snack-times and fussy lunch-box eaters. Visit www.bioxxi.co.za to find out more, get some inspiring recipes, and find a retailer near you – or follow us on Facebook @BioXXISouthAfrica or on Instagram @BioXXISA.
HYDRASSIST ORS POWDER The dual-action rehydration solution! HYDRAssist ORS Powder contains a WHOapproved, dual-action formula that REPLENISHES FLUIDS AND ELECTROLYTES and REDUCES VOMITING AND DIARRHOEA! HYDRAssist ORS Powder is orange flavoured and can be taken by the whole family. Available in packs of 5 or 20 from Clicks stores, Dis-Chem stores and major pharmacies in SA.
WHITE GLO TOOTHPASTE
ROYCO
Brushing on a whole new level New White Glo Activated Charcoal Sensitive Toothpaste offers double the benefits: deep-stain teeth whitening, and clinically proven sensitivity relief. Activated charcoal cleanses your mouth and removes deep stains and discolouration, naturally penetrating and drawing out stubborn stains, trapping colour particles, fighting bad breath and whitening teeth enamel. Includes a White Glo X-Action toothbrush, with bristles infused with charcoal for even better cleaning and whitening results.
Bring your best braai Whatever the occasion, braaiing is the perfect way to entertain your friends and family. Say hello to new Royco® Marinades. With summer on the horizon, bring on the flavour with Royco Sticky Sweet, Smokey BBQ and Garlic & Herb – so easy, and suitable for meat, fish or vegetables.
RHODES QUALITY
REUTERINA™ LOZENGES
Get juiced for summer! Put cooling refreshment on your shopping list with Rhodes Quality’s two new 100% juice flavours: Apple & Cranberry, and Fruit Medley. Juicier, fruitier, tastier – these two new flavours will get you ready for summer. 100% juice, 100% refreshment, 100% taste, available in a range of pack sizes for all occasions.
Bleeding gums? You could be on the road to serious gum disease if they’re left untreated. Take 1 to 2 Reuterina™ Lozenges daily after tooth brushing to reduce bleeding gums by up to 85% in 14 days,* or speak to your healthcare professional. No prescription needed! Find us in the probiotic aisle of your nearest Dis-Chem, Clicks, PnP, all major pharmacies in SA and selected stores in Namibia. *Reference available on request, or visit www.reuterina.co.za