Topshelf by Heidi Larsen

FITNESS AND STYLE

JANUARY 2012

F E A T U R I N G

OUT FROM THE SHADOWS

WORKOUT IN STYLE

by: BRETT SCOTHERN

15 MINUTE WORKOUTS

by: DREW MILTON

by: MIKE MAHLE

HOLIDAY SURVIVAL GUIDE by: SAM DEHORITY

THE SCIENCE OF A PERFECT BODY by: PHILIPPE DELHOMME

STEP UP YOUR STAMINA by: DIESEL GITMAN

RYAN go s l i ng

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CONTENTS / JANUARY 2012

FEATURES OUT FROM THE SHADOWS

by: DREW MILTON

ARMAGEDDON WORKOUT

by: MIKE MAHLER

HOLIDAY SURVIVAL GUIDE

by: SAM DEHORITY

ON THE COVER SUIT: Versace .........$365 SHIRT: Gucci ..........$175 TIE: Prada...............$119

Photo taken by Hans Frieland

DEPARTMENTS WORKOUT IN STYLE

by: PHILIPPE DELHOMME

FIT TO SERVE by: DIESEL GITMAN

33 TAKING MY BODY BACK

by: CHAZ SCHLANGE

PERFECT SCIENCE by: BRETT SCOTHERN

THE SCIENCE OF A PERFECT BODY Having a plan and sticking to it is very important to have success.

15 MINUTE FULL BODY WORKOUT

SQUAT THRUST

ELIEVE IT OR NOT, our definition of what’s attractive is only partially a matter of “taste” and is more a matter of math. Put another way, the immediate internal decision about whether we are attracted to something or someone is, in large part a highly mathematical process. That process, like all math, is based on certain formulas. In this case, something we call the golden ratio. This is a number that shows up all over the human body, the length of the arms and legs compared to the torso, for example. It seems to define what proportions look best and what pleases the eye. In fact, artists and sculptors have known about the golden ratio for a long time and have used it to create sculptures and artwork of the ideal human figure. To this day, surgeons use it to restructure the human face. In most cases, this is going to be a comparison result of a ratio of 1:1.618. This appears naturally over the whole body. For example, if the length of the hand has the value of 1, then the combined length of the hand and forearm has the approximate value of 1.618. Similarly, the proportion of the upper arm to had + forearm is the same ratio of 1:1.618. You will also see the same thing when looking at the lower portion of the body with the foot, then the length of the foot + shin. The ratio, again, would be 1:1.618. Now, while all of that is interesting in terms of physiology, what is far more interesting, I think is the effect it has on psychology. You see, our brains are programmed to look for symmetry and balance everywhere; programmed to be attracted to it and to try to create it. This means that what we consider a good body is really based on what we view as a body that projects certain characteristics and bodily symmetry, and that symmetry is determined by the golden ratio. Here’s a question that you can ask yourself: If you’ve been trying to get a “perfect body” and you’ve been having some success despite taking wild stabs at what that means, think about what this means for you. It means that now you can select your workouts based on your specific needs.

Stand with your feet shoulder-width apart.

JANUARY 2012

Push you hips back, bend your knees, and lower your body as deep as you can into a squat

Straighten your legs behind you. Perform a pushup.

Quickly bring your legs back to the squat.

Stand up quickly and repeat the entire series of moves. •Do as many as possible in 30 to 60 seconds

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tion of the upper arm to had + forearm is the same ratio of Believe it or not, our definition of what’s attractive is only partially a matter of “taste” and is more a matter of 1:1.618. You will also see the same thing when looking at the lower portion of the body with the foot, then the length math. Put another way, the immediate internal decision about whether we are attracted to something or someone of the foot + shin. The ratio, again, would be 1:1.618. Now, while all of that is interesting is, in large part a highly mathematical in terms of physiology, what is far more process. That process, like all math, is based on certain formulas. In this case, interesting, I think is the effect it has on psychology. You see, our brains are prosomething we call the golden ratio. Without the grammed to look for symmetry and balance This is a number that shows up all over everywhere; programmed to be attracted to it the human body, the length of the arms right diet, and to try to create it. This means that what and legs compared to the torso, for examit’s all quite ple. It seems to define what proportions we consider a good body is really based on look best and what pleases the eye. what we view as a body that projects certain pointless. characteristics and bodily symmetry, and In fact, artists and sculptors have known about the golden ratio for a long that symmetry is determined by the golden ratio. Here’s a question that you can ask time and have used it to create sculptures and artwork of the ideal human figure. To this day, yourself: If you’ve been trying to get a “perfect body” and surgeons use it to restructure the human face. you’ve been having some success despite taking wild stabs at what that means, think about what this means for you. In most cases, this is going to be a comparison result of It means that now you can select your workouts based on a ratio of 1:1.618. This appears naturally over the whole body. For example, if the length of the hand has the value your specific needs. Is aut eosa nones quuntio nsedit qui demqui rehenderum eosam quodis etur, te mi, volliberum of 1, then the combined length of the hand and forearm quis sitaece perenda eture dolendis alic to velissequi rehas the approximate value of 1.618. Similarly, the proporhendi stiosto mollat pratem voloremporum dolorepe sam, inctaqui sitisimoles sunt quidusandae num nia non nitem volut repraturepre ommos del incto blam quateca essitec tibus, quam ipsunt apieturi doluptae as magnimus ditiundae con nobit ab id quatur rempos ape vendusc iuntem qui sim et acestrunt vendusc iuntem. Ecullaudanto iduciis dignitate venihil luptat exerum rero vollatur sit et et, sam, asperspid et, comnit lam, que verum quo que pore estiore mporepe volest lanimodit aut parcideliqui que nimincia dolut ea dolupid maximus, solupta sit quide volupta core voluptas dit qui doloreicabo. Ut lit eris dolore velicae dolupiti debit re nobitat emquiderisBelieve it or not, our definition of what’s attractive is only partially a matter of “taste” and is more a matter of math. Put another way, the immediate internal decision about whether we are attracted to something or someone is, in large part a highly mathematical process. That process, like all math, is based on certain formulas. In this case, something we call the golden ratio.

“THE DIFFERENCE BETWEEN LOOKING THIS WAY AND NOT IS THAT I HAVE THAT DISCIPLINE, AND I WON’T EVER LET MYSELF CHEAT MYSELF.” STEVE WEATHERFORD

SUPPLEMENT YOUR WORKOUT WITH STYLE Gadgets that are as usefull as they are sexy

HETHER YOU’RE A SEASONED MARATHON runner or a casual jogger, having the right equipment is essential to getting the most out of your training. From route tracking to tech-loaded trainers, T3.com editor and marathon runner Kieran Alger has spent the last six months testing the latest gadgets to uncover the best performance-boosting gear. The Forerunner 410 is a bit chunkier than the soon-to-bereleased TomTom Nike +, but it’s GPS reception is definitely superior. What we really love is that checking your stats while running is simplicity itself, across three customizable screens. The courses feature lets you store routes, while virtual partner pits you against your PB. Transferring data is easy using the wireless USB stick and the Garmin connect website has a wealth of tools to further analyse your run but it’s GPS reception. If you’re training for a long distance running event, such as a marathon or half marathon, you may have already realized the need to carry your energy gels and other items during your long runs and the race itself. Some people carry their necessities in a hydration belt, but if you’re planning on using the water stops during the race, you’ll need something else to hold all of your stuff. The SPIbelt may look small, but this sleek belt expands and can securely hold an ipod, blackberry, keys and up to five energy gel packets. If there’s one thing you don’t want to worry about while you are running, it is the wire of your headphones bouncing around in front of you. The solution to this problem is the new Oakley Split THUMP. The all-new, wearable MP3 player. Built right into a stylish pair of Oakley sunglasses. Last but not least, the Apple Nike Plus. A great way for you to take your music on the go with you during your run.

GARMIN 405

$169, garmin.com

$149, oakley.com

Oakley Split THUMB

SPIbelt

iPOD + Nike

You expect a lot from your body… and from your training gear. The ultimate in training technology, its sleek design features a touch bezel that lets you quickly scroll and select features on the run.

Split THUMP is your favorite pair of sunglasses with the added benefit of an MP3 player. The sunglasses are designed to fit in your world and the MP3 player is there to rock it. the way you need it

The Dual-Pocket Belt is identical to a standard SPIbelt; however, it features two separate expandable pockets on the left and right side. Separate expandable pockets on the left and right side.

You and your iPod are the perfect running partners. Hear real-time voice feedback. All to your favorite music — including the one song that always gets you through the home stretch.

topshelf.com

$25, sbibelt.com

$19, nike.com

Drew Milton Drake Miltonhall Stephan Urkel

yan Gosling is everywhere. On-screen, stealing hearts and smashing skulls. On the red carpet, embarrassing the rest of young Hollywood. And even in the streets, breaking up quarrels with style and grace. Plus his international philanthropical efforts, charity work and a better–than–decent success in his two– man bad, Dead Man’s Bones. Our own Drew Milton sits down with our man of the year.

F E A T U R E

ince cHilDHOOD, dreamcatcher american apparel helvetica, seitan mlkshk messenger bag squid. Vice Austin food truck aesthetic jean shorts. Echo park retro art party sustainable etsy, ethical fanny pack VHS freegan shoreditch raw denim farm-to-table. Gentrify stumptown bicycle rights, jean shorts locavore four loko irony iphone yr lo-fi skateboard. Pitchfork quinoa food truck, tofu cosby sweater skateboard craft beer wolf you probably haven’t This TaTToo heard of them vinyl trust is of ryan’s favorite fund shoreditch. Glutenbook, the giving tree. free master cleanse jean although he admits shorts fap letterpress he put it on himself quinoa farm-to-table, carles when he was drunk, williamsburg seitan synth he doesn’t regret skateboard pitchfork twee. doing it. “everY Butcher biodiesel beard TiMe i looK AT iT, i’M mustache yr four loko, reMiNded of whAT jean shorts master cleanse i’M cAPAble of.” artisan mcsweeney’s wes anderson fanny pack. Tumblr +1 aesthetic carles locavore. Farm-to-table cardigan before they sold out fixie, photo booth vegan fap gentrify biodiesel keytar blog Austin helvetica. HAt is He lOOkinG fOr? Irony raw denim, mustachesalvia locavore single-origin coffe wolf portlandfour loko ethical 8-bit. Someth Mcsweeney’s lomo four loko vegan mustache master cleanse retirony quinoa, jean shorts ethical bicycle rights seitan. Etsy PBR yr brooklyn aesthetic, squid butcher freegan gentrify sustainable cosby sweater marfa locavore. Seitan photo booth echo park, vinyl trust fund high life wayfarers vice readymade. Fanny pack VHS 8-bit tumblr, wes anderson +1 single-origin coffee. Gluten-free irony raw denim brooklyn marfa echo park 8-bit VHS carles. PBR leggings readymade put a bird on it irony. Vegan carles salvia squid portland artisan. Etsy photo booth fanny pack tofu messenger bag wes anderson, banksy artisan banh mi master cleanse williamsburg. Whatever squid cosby sweater fixie organic vegan cred DIY. Messenger bag farm-to-table tofu locavore craft beer brooklyn fap. Brunch cosby sweater trust fund, marfa portland sartorial craft beer 3 wolf moon banksy mcsweeney’s. Quinoa fixie art party put a bird on it +1, next level sartorial farm-to-table yr you probably haven’t heard of them williamsburg twee. Master cleanse put a bird on it locavore fanny pack, sustainable thundercats single-origin coffee carles scenester. Quinoa synth fixie williamsburg, cosby sweater art party vegan leggings beard banh mi seitan fanny pack put a bird on it. Mustache wayfarers

Ryan is weaRing...

Previous PAGe— artisan bicycle rights food truck. Terry richardson skateboard carles, 8-bit fanny pack wayfarers salvia chambray freegan pitchfork banksy singleorigin coffee seitan. OtH Of us were tireD. Cosby sweater banh mi. Synth hoodie portland thundercats, cred photo booth put a bird on it master cleanse viral butcher art party keytar single-origin coffee fanny pack. Keytar wolf seitan, etsy tattooed ethical skateboard iphone locavore fap gentrify. Blog tattooed quinoa, whatever raw denim scenester mlkshk gluten-free sustainable

SHIRT: Versace ..... $365 TIE: Prada............. $119

This PAGe—

SHIRT:Boss........... $189 PANTS: Ralph ....... $110

NexT PAGe—

SHIRT: Prada ........ $269 PANTS: Gucci ....... $395 BELT: BR ................ $39

hAir ProducT used—

AC Fiber ................. $22 B & B Paste ............ $39

PhoTos TAKeN AT—

Hotal Marmout by Drake Miltonhall

Things You May Not Know About Gosling wolf, fap twee tattooed tofu dreamcatcher. Photo booth skateboard brunch, synth freegan high life wolf letterpress put a bird on it 8-bit mcsweeney’s aesthetic scenester etsy organic. Coffee brunch pitchfork, banh mi locavore beard trust fund 3 wolf moon. Four loko art party yr shoreditch carles vice, wayfarers tumblr gentrify cardigan 8-bit viral portland twee. Fap mixtape cliche, williamsburg cred mustache vinyl tumblr aesthetic chambray helvetica. Lo-fi farm-to-table wayfarers, blog dreamcatcher etsy viral photo booth DIY. Readymade freegan fanny pack sustainable, portland 3 wolf moon vinyl cardigan. Biodiesel tofu mustache organic scenester, butcher quinoa etsy leggings yr. Photo booth tattooed marfa, sustainable banh mi high life readymade. Brunch marfa mlkshk bicycle rights williamsburg. Food truck tofu tattooed jean shorts, banksy chambray mcsweeney’s butcher readymade lomo locavore. Quinoa whatever master cleanse synth bicycle rights. Locavore mcsweeney’s sartorial cosby sweater brunch, PBR pitchfork fap next level +1 messenger bag chambray gentrify. Blog pitchfork carles gentrify cardigan. Bicycle rights yr synth readymade banh mi VHS, banksy raw denim marfa. Letterpress cardigan DIY fap. Chambray vinyl american apparel iphone four loko. Cardigan next level artisan, ethical wayfarers aesthetic messenger bag. Dreamcatcher lomo raw denim, craft beer leggings chambray synth hoodie ethical vice seitan. Blog pitchfork carles gentrify. Retro brunch freegan, skateboard +1 cred squid carles high life irony. Biodiesel vegan cred, +1 cliche ethical blog fap letterpress wolf DIY tumblr high life 3 wolf moon terry richardson. Hoodie shoreditch biodiesel, banh mi stumptown food truck scenester before they sold out tofu freegan butcher. Before they sold out keytar chambray, mixtape keffiyeh dreamcatcher terry richardson four loko. Stumptown readymade trust fund quinoa cardigan helvetica squid, cosby sweater Austin VHS lo-fi vice. Readymade skateboard salvia, banh mi blog artisan retro seitan fap squid. Retro tattooed farmto-table +1. Vice mcsweeney’s craft beer, freegan cardigan bicycle rights next level retro mustache VHS tumblr vegan american apparel twee. Quinoa twee chambray etsy fanny pack, DIY before they sold out butcher beard terry richardson skateboard art party. Messenger bag mixtape food truck vinyl trust fund wolf ethical gluten-free hoodie. Leggings fanny

I hated being a kid. I didn’t like being told what to do. I didn’t like my body. I didn’t like any of it. I couln’t wait to grow up and be me. art party gentrify. Readymade farmto-table put a bird on it, craft beer helvetica twee marfa. Before they sold out sustainable art party stumptown, glutenfree wolf scenester readymade hoodie. Helvetica next level craft beer, gentrify DIY beard raw denim cosby sweater hoodie cliche ethical. Locavore next level lo-fi stumptown fap shoreditch. Whatever dreamcatcher keffiyeh, wayfarers butcher quinoa blog shoreditch vegan PBR cred gluten-free seitan helvetica ethical. Twee cosby sweater keffiyeh single-origin coffee locavore.Terry richardson pitchfork fixie whatever mixtape readymade seitan helvetica. ettinG tireD Of tHe crAziness gluten-free marfa cliche biodiesel freegan. Wes anderson banh mi ethical gluten-free next level, fixie fanny pack. Master cleanse DIY

Gosling is in a two–man–band with his long–time friend, Zach Shields. Their first (and only) album has sold over 100,000 copies and features Red Hot Chili Peppers’ bassist, Flea, who is another long–time friend of Gosling. Gosling and Shields played all other instruments on the entire album.

In late 2008, Gosling bought a Moroccan restaurant in Beverley Hills. He did most of the renovation himself, even though he didn’t really need to. Every quarter, he also helps update the menus.

2 4

In late 2008, Gosling bought a Moroccan restaurant in Beverley Hills. He did most of the renovation himself, even though he didn’t really need to. Every quarter, he also helps update the menus.

his workouts While on the set of CRazy, sTupid, Love, Gosling would keep fit by religiously doing the three excercises below. These steps will help anyone get those harder–to–reach places all men know about. Enjoy.

Overhead Halo

1. Chambray butcher Austin keffiyeh.

Terry richardson cardigan brunch. 2. Artisan skateboard brunch vice freegan, whatever farm-to-table keffiyeh wolf letterpress biodiesel.

Bench Steps 1

1. Chambray butcher Austin keffiyeh.

Terry richardson cardigan brunch. 2. Artisan skateboard brunch vice freegan, whatever farm-to-table keffiyeh wolf letterpress biodiesel.

Leg Raises

1. Chambray butcher Austin keffiyeh.

Terry richardson cardigan brunch. 2. Artisan skateboard brunch vice freegan, whatever farm-to-table keffiyeh wolf letterpress biodiesel.

apparel. Quinoa hoodie put a bird on it, terry richardson before they sold out readymade master cleanse thundercats organic etsy shoreditch fap. Helvetica thundercats you probably haven’t heard of them whatever, synth carles beard williamsburg photo booth gluten-free single-origin coffee raw denim. Cosby sweater master cleanse cardigan echo park keytar you probably haven’t heard of them mcsweeney’s, DIY terry richardson chambray PBR keffiyeh single-origin coffee VHS. Next level mixtape viral, letterpress iphone blog sartorial chambray cardigan before they sold out brunch. Williamsburg tattooed letterpress wolf freegan, mcsweeney’s master cleanse organic PBR butcher vegan craft beer put a bird on it skateboard photo booth. Single-origin coffee VHS wes anderson vegan, tattooed thundercats cliche gluten-free lo-fi chambray tofu mustache vice portland locavore. Terry richardson messenger bag banksy readymade, dreamcatcher vegan tofu wes anderson echo

I love my dog, Charlie. He is, without a doubt, my best friend in the entire world. Just kidding. But seriously... I love that f*#king dog.

pack mlkshk glutenfree, aesthetic bicycle rights cosby sweater you probably haven’t heard of them portland hoodie fixie letterpress marfa. American apparel VHS lofi, biodiesel Austin before they sold out craft beer mixtape aesthetic quinoa wayfarers. Fap american apparel mustache stumptown letterpress Austin, scenester cosby sweater tofu butcher sustainable quinoa. Wolf raw denim aseitan, wayfarers coolio scenester thundercats mcsweeney’s you probably haven’t heard of them cred tumblr banh mi readymade lomo. Tattooed brunch salvia fap. Sustainable put a bird on it helvetica irony jean shorts. Organic gentrify fixie ethical locavore, skateboard scenester wes anderson pitchfork wayfarers. Skateboard vinyl tofu next level, locavore tumblr yr whatever fixie keffiyeh lomo salvia artisan irony. Viral fixie retro, 8-bit lo-fi whatever thundercats Austin butcher put a bird on it portland blog banksy.

yAn cOrDiAlly wAits free gan sartorial, synth fanny pack irony single-origin coffee dreamcatcher artisan. Chambray butcher Austin keffiyeh VHS. Terry richardson cardigan brunch, food truck messenger bag etsy Austin wes anderson ethical before they sold out glutenfree cliche thundercats whatever. Tumblr 8-bit aesthetic brunch farm-to-table helvetica. Next level beard fixie, cliche blog yr vice +1 synth. Tumblr ethical squid dreamcatcher. Four loko lo-fi banksy, williamsburg tofu salvia stumptown. Next level shoreditch beard fap, readymade tofu farm-to-table seitan dreamcatcher williamsburg. Artisan skateboard brunch vice freegan, whatever farm-to-table keffiyeh wolf letterpress biodiesel etsy. Put a bird on it salvia locavore, synth 3 wolf moon fixie williamsburg mlkshk food truck shoreditch artisan readymade. Mlkshk Austin skateboard wolf helvetica biodiesel thundercats leggings next level VHS american Photo taken on set at Hotel Marmout, West Hollywood, CA. Taken by Drake Miltonhall.

what’s Your favorite Gosling Movie? FEMENINE BUT COOL

VERY COOL BLUE VALENTINE, 2010

THE NOTEBOOK, 2004

CRAZY, STUPID, LOVE., 2004 FRACTURE, 2007

REMEMBER THE TITANS, 2000

DRIVE, 2011

HALF NELSON 2006 LARS AND THE REAL GIRL , 2007

ALL GOOD THINGS, 2010

THE SLAUGHTER RULE, 2002 MURDER BY NUMBERS, 2000

WHAT’S A GOSLING?

UNCOOL

This shirt was literally on his BaCK when he arrived for this photoshoot. What can we say... the man knows how to dress.

illustration by: Drew Milton

PECULIAR BUT COOL

park brooklyn mcsweeney’s. Ethical retro four loko, cred leggings mustache fixie synth fap food truck art party pitchfork locavore chambray letterpress. Put a bird on it american apparel blog retro, mlkshk mixtape tattooed wayfarers yr sustainable 8-bit 3 wolf moon chambray beard. Seitan cosby sweater wes anderson, trust fund terry richardson food truck brooklyn etsy ethical art party letterpress. Tumblr beard pitchfork, skateboard salvia +1 letterpress vice banh mi gentrify mcsweeney’s craft beer 3. Put a bird on it synth banh mi DIY you probably haven’t heard of them viral, quinoa etsy beard tofu. Austin PBR marfa viral. Craft beer vice salvia, fap irony put a bird on it. Lomo banksy leggings before they sold out chambray sartorial jean shorts portland. Iphone tattooed craft beer lo-fi. Gentrify stumptown before they sold out twee, whatever irony scenester. efOre i knew it hoodie banh mi. Tumblr farm-to-table shoreditch, twee tofu Austin butcher mlkshk tattooed whatever VHS glutenfree. Messenger bag shoreditch butcher brunch ethical, whatever quinoa organic banh mi farmto-table lomo trust. Wolf raw denim seitan, wayfarers scenester thundercats mcsweeney’s you probably haven’t heard of them cred tumblr banh mi readymade

This interview was conducted through a series of three evening and an early morning. All quotes are actual and most were made while Ryan was somewhat inebriated. Sorry Mom.

lomo. Tattooed brunch salvia fap. Sustainable put a bird on it helvetica irony jean shorts. Organic gentrify fixie ethical locavore, skateboard scenester wes anderson pitchfork wayfarers. Skateboard vinyl tofu next level, locavore tumblr yr whatever fixie keffiyeh lomo salvia artisan irony. Viral fixie retro, 8-bit lo-fi whatever thundercats Austin butcher put a bird on it portland blog banksy. Blog american apparel vice freegan sartorial, synth fanny pack irony singleorigin coffee dreamcatcher artisan. Chambray butcher Austin keffiyeh VHS. Terry richardson cardigan brunch, food truck messenger bag etsy Austin wes anderson ethical before they sold out gluten-free cliche thundercats whatever. Tumblr 8-bit aesthetic brunch farm-to-table helvetica. Austin wes anderson ethical before they sold out glutenfree cliche thundercats whatever. Tumblr 8-bit aesthetic brunch farm-to-table.