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TAG HEUER CARRERA CALIBRE HEUER 02 TAG Heuer Boutiques: Sandton City and V&A Waterfront Also at selected ďŹ ne jewellers nationwide For further information please call 011 669 0500. www.picotandmoss.co.za

FINISHSTRONG: UltimateYearEndFatBurn DECEMBER 2019

NOGYM REQUIRED TrainAnywhere –Anytime

28

WAYS TOTURN BACON INTO MUSCLE

Your Summer Training Plan.

Sorted.

MH COVER GUY WINNER

MNQOBI KUNENE

9

GREAT SOUTH AFRICAN GUYTRIPS

12266

9 771027 687000

TOTAL BODY BLAST HEALTHY HANGOVER FOOD

2019 R60.00 (VAT INCL) Namibia: N$60.00 Other countries: R62.50

CONTENTS MEN’S HEALTH DECEMBER 2019

COVER STORIES & FEATURES TOTAL BODY BLAST Your summer training plan.

Sorted.

25 NO GYM REQUIRED Train anywhere – anytime.

32 ULTIMATE YEAR END FAT BURN Learn some hard-core principles.

38 9 GREAT SOUTH AFRICAN GUY TRIPS How to travel with friends.

65 HEALTHY HANGOVER FOOD The headache-free recipes.

80 TECH GUIDE 2019 The gadgets and gear to end your year stronger.

103 28 WAYS TO TURN BACON INTO MUSCLE Sink your teeth into this pork powerhouse.

120

P.92

FORCES OF NATURE Meet your seven cover guy finalists.

PHOTOGRAPH BY SEAN LAURÉNZ

LAZY MAN’S GUIDE TO GETTING THINGS DONE Increase your productivity with ease.

124

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.

CONTENTS

P.103 MH TECH GUIDE 2019 No more droning on about gimmicks.

These gadgets are certfied game changers.

35% OFF

Subscribe to Men’s Health

RAYS THE GAME Protect your skin while you soak up the sun.

58

UPFRONT

MH BODY

UNFILTERED Welcome to the warrior’s playground. There will be mud, sweat and a few tears.

10

MOBILISE FOR SUMMER Annihilate joint pain with animal flow.

30

MH ST YLE

MH LIFE

CHASE THE PUMP Show off the fruits of your summer training plan.

34

FIRST CLASS COMFORT Travel proof your style once and for all.

48

BETTER MAN Meet the good doctor, Dr Paolo de Valdoleiros.

70

WHAT HAPPENS WHEN… …I train outside.

36

THE BUCKET LIST This retro-inspired accessory is making a comeback.

53

ED’S LETTER You started 2019 strong. Now you can finish it stronger.

16

MH WORLD MH COVER GUY ALUMNI Get some advice from our past frontpage frontmen.

21 ABOVE AVERAGE GUY You can sleep more to lose weight.

23

8

P.131

BLEEDING EDGE The reinvention of the humble blood test.

40

JETSETTER Welcome to the honour roll.

54

THE LONG RUN David Mitchley overhauled his life and went running to find a new high.

42

MADE TO MEASURE Ryan Lewis won a full tailored experience.

56

MH.CO.ZA/ December 2019

THE PROBLEM WITH KNOWING TOO MUCH The not-so-social side of social media.

74 GIRL NEXT DOOR “Nipple play – what’s the verdict?”

76 YOU CANE DO IT SUGAR QUIZ Sweeten up your knowledge.

78

CHEAP(ISH) BOURBON Our no-bull guide.

82 WEALTH REPORT Leave stress behind.

84

MH MIND HOW DOES THAT MAKE YOU FEEL? Figure it out wit these therapy ap pps.

85 5 FOODS YOUR BRAIN CRAVES Feed your mind.

88 HAPPY RETURN NS Find something g to smile about.

89

THE BEAUTY OF BAILING Why cancelling plans feels so good.

90

On the Cover COVER GUY

Mnqobi Kunene PHOTOGRAPHER

Sean Laurénz SHORTS

adidas

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

UNFILTERED

Welcome to the Warrior’s Playground A combination of adventure, fitness and fun - the Toyota Warrior Race has been on South Africa’s adrenaline junkie agenda since its inception back in 2013.

Now, with an attendance of 3 000 participants and multiple events across the country taking place throughout the year, the Warrior race is South Africa’s largest obstacle course racing series. Here’s a closer look at what went down at Race #6 in Gauteng earlier this year.

BY THAAQIB DANIELS

There’s a Warrior race for everyone, whether you’re a team that wants to test your friendship, a solo entry whowants to battle it out or a parent who wants to watch their kids have fun. Each of the different race categories varies in distance, number of obstacles and difficulty. The Black-Ops Elite race is the most challenging of the lot and consists of 30 obstacles across 10-12km.

But Warrior organisers assure participants that they’ll still have 99% fun on this advanced race.

The athlete who tops the podium for this muddy marathon will go home with a grand prize of R10 000. Other categories include Commando, Rookie, Kids and the Sprint Race.

As wild as this event sounds, there are some strict rules: no participant is allowed to practise any part of the obstacle course before the race; if an athlete cannot or chooses not to complete an obstacle, they will be required to do burpees instead (yikes!).

The race at Riversands Farm Village is one of the more popular courses in the Warrior series, mainly because of a grimy gauntlet called the Mud Monster. And this year’s edition was no different than the last – high-octane, adrenaline fun.

1. The Ring Leader

Brandon Hulley flies through the Rope and Rings obstacle with Greg Avierinos close on his tail.

TOYOTA WARRIOR RACE #6 DATE

5 OCTOBER 2019

Graphik Light 4.75/5

LOCATION

RIVERSANDS FARM VILLAGE, GAUTENG PHOTOGRAPHS

JACQUES BARLOW & CORRIE BARNARD

2

5

3

4

4 8 4

2. Ready. Set. Go! The Black-Ops Elite Race kicks off.

3. Ride for Hope

This charity organisation did the Warrior race to raise funds for organ donation.

4. Waterworks

The Rope Traverse requires participants to get across a river by pulling a rope.

No swimming allowed.

12

MH.CO.ZA/ December 2019

6

5. Ric-torious

A legend of the warrior race, Ric has been an MC, motivator and presenter of the race since its inception.

6. Siphesihle Hlengwa

screams in frustration at the Breaking Point – the toughest part of the race.

7

DECEMBER For more about The Toyota Warrior Race series, head to their website warrior.co.za and be sure to follow them on Instagram @thewarriorrace

7. Reynard van der Grijp

Representing the DC Tigers, an obstacle course racing team from Joburg.

8. Armin Botha

The Black-Ops Elite runnerup shows his agility in The Iron Rig.

9. The Clover Avalanche

Participants prepare to jump off of a 6m-high platform into cold water

9

10

10. Clean Win

11

11. Fast Five

Finishing the BlackOps Elite race in just over an hour and 17 minutes, Claude Eksteen took home the gold. Joining him on the podium are Armin Botha, Hlelani Radebe, Brandon Hulley and Mxolisi Zondi.

These speedsters dashed through the Sprint Race. Brandon Hulley and Dominique D’Oliveira were first to finish, followed

by Greg Avierinos, Carla Erasmus, Trevor Lagerwey and Elma Kemp.

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From the editors of Menâ&#x20AC;&#x2122;s Health magazine

O N LY

R95

ON SALE NOW

WORLD

Stretch It Out Take a Break From the Gym Snooze to Lose Weight

COMPILED BY THAAQIB DANIELS

The Cover Guy Alumni Wondered what it takes to be an MH Cover Guy? We spoke to five former frontmen on how they did it. These are their crucial tips for carving a cover-ready physique. To find out more about our 2019 winner, flip over to page 92 for the full story.

Buntu Matshaya 2017 Do these moves.

“Burpees, muscleups and tombstones.

I love these because they work the entire body and improve core stability.”

Johry Batt 2012 Never get injured again.

“It all comes down to your core – it’s the engine of your body. Strengthening it will safeguard you against injury, and will supercharge your power and flexibility.”

Casey McDonald 2013 Fix your form.

“Make sure your reps are more concentrated and slow on the lowering phase of the movement. Use a moderate weight so you can complete your sets without failure.”

JP Lamont 2014 Cook up muscle in the kitchen.

“If you don’t follow a well-balanced eating plan, you can forget about seeing results from all the effort that you put in at the gym. Have something healthy to eat every three hours, otherwise your metabolism just slows down and you start bloating up again.”

Tawanda Tadzimirwa 2018 Don’t be scared of supersets.

“Supersetting two or three exercises at a time will get your heart rate up and really test your cardiovascular endurance. And make sure to include a cardio component such as burpees or jumping jacks.”

MH.CO.ZA/ December 2019

21

WORLD

DECEMBER

M E N ’ S H E A LT H B E Y O N D T H E P A G E QUESTION: What Does

It Take to Become an International Ballroom Dancer? “Firstly, mentally prepare

FITNESS

yourself, it won’t all be positive,” says Ben Hardwick, an international dancer who has been in the game for 22 years. “I found myself always doubting my ability, but always had the passion and love for the sport to push me through those doubts and in turn make me successful. Also: believe in what you do, put yourself out there as it just takes one audition and opportunity to arise, and if it does, grab it and dive head first.” MH.CO.ZA/FITNESS WORKOUT

42

The number of kilojoules the average guy fries per minute when doing a marathon. But if running isn’t your

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

GRAB A MAT

It’s been a stressful year for a lot of us; decompress with these beginner yoga moves.

Feeling limber? Head over to mh.co.za/tag/yoga for more muscle-building positions.

1. THE PLANK

In a push-up position with your hands beyond shoulder width, make sure your head and spine align. Brace your core. Hold for five breaths.

2. THE BRIDGE

Raise your hips as high as you can and lift your chin a little off your chest. Hold the pose for five breaths.

favourite cardio activity, there are plenty of other exercises that can help you torch kilojoules at a lightning-fast rate. For example, the kettlebell swing, which works the muscles around your glutes and quads, and sends your heart into overdrive – allowing you to burn up to 85 kilojoules a minute.The best part? There are tons of others, too. Try them at MH.CO.ZA/WORKOUTS

3. THE TREE

SUMMER IS HERE! TAG US ON YOUR HOLIDAY ADVENTURES @MENSHEALTHZA #MENSHEALTHZA

Slowly raise your right foot to the inside of your thigh. Put your palms together and gaze at a fixed point. Hold for 10 slow breaths; work up to 20.

Instagram

@menshealthza

Twitter

@MensHealthZA

Facebook

William Heydenrych @willheydenrych

22 MH.CO.ZA/ December 2019

Cyril Thete @cyril_tait

Audrey Lunda @audrey_lunda

See all moves explained by scanning the QR code below.

GETTY/GALLO; IMAGES SUPPLIED (INSTAGRAM)

MensHealthSA

THE (Above) AVERAGE GUY A THIS MONTH

HOWDOYOURATE?

Sleep

SEVEN HOURS

On average, South Africans spend seven hours in bed per day, according to a survey by global app Sleep Cycle.

6:20

MINUTES. How long, on average, Durbanites snore a night – they’re the biggest snorers in SA. Pretoria takes second place with 21 minutes.

WHENSOUTHAFRICANS TYPICALLYWAKEUP.

WE’RE AMONG THE EARLIEST RISERS GLOBALLY. WE

PILLOW TIME TRUMPS PILLS

WAKEUPLIKEABILLIONAIRE MORNING HABITS OF HIGHLY SUCCESSFUL MEN

MONAMAKELA/GETTY IMAGES

23

If you average less than seven hours’ sleep, you increase your risk of developing . . . major depression by

22%

coronary artery disease by

Elon Musk

Jack Dorsey

Warren Buffet

Jeff Bezos

CEO, Tesla & SpaceX:

CEO & founder, Twitter:

CEO, Berkshire Hathaway:

CEO, Amazon:

7am.

Responds to email, drinks coffee.

5am.

Meditates, exercises.

6:45am.

Reads newspapers.

No alarm.

Holds important meetings at 10am.

73%

type 2 diabetes by up to

18%

and colorectal cancer by

50%

Source: Charles King research

NAP GUIDE

A 2018 study by the US National Sleep Foundation found that the ideal amount of sleep differs depending on age.

Newborns (0-3 months): 14-17 hours each day Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Pre-schoolers (3-5): 10-13 hours Primary school kids (6-13): 9-11 hours Teenagers (14-17): 8-10 hours Younger adults (18-25): 7-9 hours Adults (26-64): Also 7-9 hours Older adults (65+): 7-8 hours

YOU SNOOZE, YOU LOSE…

WEIGHT

According to research done by Charles King, an MBA student at the University of Stellenbosch Business School, participants who slept for fewer than six hours nightly had a 12% greater body-mass index (BMI) than those who slept for the recommended seven to nine hours, while those who slept for fewer than five hours a night had some of the highest BMI measurements. BMI lowered as individuals got sufficient sleep.

MH.CO.ZA/ December 2019 23

From the editors of Men’s Health magazine

O N LY

R95 Chiseled pecs, sleevebusting arms, abs that cast shadows; you can have it all – if you train smart. This training guide will help you do just that.

What you get: a 98-page guide featuring the best workouts from the world’s best trainers. Each plan mixes cardio and strength moves to torch fat, ramp up your metabolism and build solid muscle. (Plus, we’ve included bonus routines to target areas you want to improve most.) But you’ll do more than sculpt an incredible body; you’ll also forge the functional strength, speed, power and stamina you need to be the most athletic version of yourself. Let’s go!

ON SALE NOW

B

Mobilise For Summer Recover With Running Reinventing the Blood Test

PHOTOGRAPHY GETTY IMAGES

COMPILED BY MEGAN FLEMMIT

A T R IP A B R O A GY M - F R E E A D N E E D N â&#x20AC;&#x2122; T M E A N C R A THAT WILL CSHIRCUIT (P.26) AND THESHING OUT. FROM PLAN (P.34) T OW OFF YOUR SUMM ULTIMATE MOVE (P.36), WE HAO THE BENEFITS OF TR MER TRAINING A ININ G O U T S VE YOUR HOL I D JUST ADD SU AY FITNESS COVEREIDE N S C R E E N. D. MH.CO.ZA/ December 2019 25

BODY THE BIG WORKOUT

Your All-Inclusive Workout Package DON’T LET A WEEK AWAY WATER DOWN YOUR PHYSIQUE. SWEAT OUT THE LOCAL WINE WITH TWO SUITCASEFRIENDLY PIECES OF KIT AND 15 MINUTES OF YOUR WELL-EARNED TIME OFF. DIVE IN

01A

01B

02A

03A

02B

MUSCLE ON THE MOVE should mostly be made before the plane. But by packing a single resistance band, you’ll be able to maintain that strength while you’re abroad, preventing your hard-won muscle from wilting on the vine. Do four rounds of this five-move giant set, taking a two-minute break between the completed rounds. It’ll take you just a quarter of an hour: you need to let your SPF sink in anyway.

26 MH.CO.ZA/ December 2019

Begin yo our set by standing on e middle of the band with your feet shoulderwidth apart. With your knees slightly bent, hinge forward at your hips to grab each end of the band. Brace your core and make sure your back is straight (A). Leading with your elbows, pull the band back to bring your shoulder blades together (B). Squeeze for a second at the top, then slowly release.

02

DEAD-STOP PUSH-UP 12 REPS

Stopping at the bottom removes the natural bounce of your arms, chest and back, firing extra muscle with fewer reps. Which is welcome, as the buffet breakfast awaits. Assume the push-up position with your body straight and your hands below your shoulders (A). Lower your chest to the floor (B), lift your hands off for a second, then place them back and push up explosively.

WORDS: DAVID MORTON; PHOTOGRAPHY: PHILIP HAYNES

01

BAND D BENT- VER ROW 12 REP

THE SPEC MUSCLES TARGETED

WORKOUT 15 MIN

04A

2 EEKS

05A

LEVEL MID

05B

03B

04B

03

DIP 12 REPS

You can improvise here.

With your feet in front of you, set up on a box (a chair will do) – or, if you’re less confident about your triceps, a step or the side of your bed. Start with your arms locked out and your shoulders set down (A).

Drive your elbows back to lower yourself until you feel a stretch in your shoulders (B). Push back up. Rest in the starting position if you need to.

04

BANDED FRONT RAISE 12 REPS

Target your shoulders and abs in one move: think of this as a beachbody cocktail. Stand with your feet on the band, holding each end. Keep your back straight and your glutes tense (A).

Squeeze your shoulders to raise your arms until they are parallel to the floor (B). Tense your abs to stay solid. Release slowly and return to the start.

05

BANDED BICEPS CURL 12 REPS

You knew it was coming – you hoped, even. And we dare not disappoint.

Stand on the band with your feet at shoulder width. Grab each side of the band (A). Keeping your elbows close, curl the band to shoulder height (B). Squeeze your biceps for a moment, before gently lowering.

Then administer sunglasses. And smile.

MH.CO.ZA/ December 2019 27

BODY

EXPERT Ben Haldon EXPERIENCE Director of My Coach School, an online PT service. Ben’s bespoke workouts will help you increase your mobility and strength in minimal time.

CONTACT @mycoach_ben mycoachschool.com

01A 02A

02B 03A 01B

You go hard all year: at work, at home and at the gym. It’s only fair you let yourself get a little loose in your fortnight off. This workout is the salve for any… er, “soreness”. With the help of a skipping rope, you’ll move your entire body to enhance blood flow, with some gentle cardio thrown in to flush out last night’s booze. Allow 15 minutes to complete the following sequence twice. Remember: slowly but surely wins the race to a full recovery.

WORKOUT BY BEN HALDON 28 MH.CO.ZA/ December 2019

01

LATERAL LUNGE 5 REPS PER SIDE

Your first challenge is to stand up. With your feet wide apart and your chest up (A), put a slight bend in your knees and hips. Staying low, step to your left and shift your weight in that direction (B). Keep your chest and head high. Pause at the bottom, then push off the bent leg to return to the starting position and proceed straight into a lunge to your right. Alternate sides. Don’t fall over.

02

SKIP 30SEC

Pick up your rope as quickly as possible (A) and start skipping. Trust us: you want a measured, sustainable pace here. Keep your elbows tucked in by your sides and try to rotate with your wrists, rather than at your elbows.

Don’t look down at your feet.

Keep your head and eyes up (B) – it will stop you tripping on the rope, even as you start to tire at the end of your 30 seconds.

ADDITIONAL PHOTOGRAPHY: SHUTTERSTOCK

BURN OFF LAST NIGHT

THE SPEC MUSCLES TARGETED

04B

04A

WORKOUT 15 MIN RESULTS IN 2 WEEKS LEVEL EASY

05A

03B

05B

03

PLANK GET-UP 8 REPS

You should be blowing a bit now, and that’s good: it’s a sign that you’re purging your soul of all of that sangria.

Set up in a plank position, with your feet and elbows on the floor, your core tight and your back flat (A). Push up onto one hand, then the other, into a high plank, with your arms straight and under your shoulders (B). Reverse the move to the ground and repeat seven times.

04

SKIP 30SEC

If you’re new to skipping, focus on getting through the 30 seconds without getting in a tangle. With a relaxed grip on the handles (A), rep away (B) until your timer sounds – counting your reps can make you tense up as you approach your previous best mark. If you’re a dab hand at this, upgrade your efforts to double-unders.

05

ELEVATED PUSH-UP 20 REPS

Select a raised surface and get into a press-up position, with your index fingers and thumbs forming a diamond (A).

Slowly lower yourself, pause at the bottom (B), then flex your chest to power back up. Give yourself 30 seconds’ rest before restarting the circuit from the top. Then, feel justified in ordering your mid-morning sharpener.

MH.CO.ZA/ December 2019 29

BODY

Mobilise For Summer ANIMAL FLOW CREATOR MIKE FITCH BREAKS DOWN THE MOBILITY MOVES YOU NEED TO BUILD STRENGTH AND ANNIHILATE JOINT PAIN.

STRENGTH, SPEED, FLEXIBILITY – you

get those ideas. But few fitness terms are as misunderstood as mobility.

That’s why Mike Fitch, the 39-yearold trainer who created the Animal Flow bodyweight training method eight years ago, isn’t surprised when people ask what it is.

And he knows how to answer. “Mobility is flexibility with stability,” he says. Flexibility, Fitch explains, is passive. Stretch your arm behind your head to show flexibility. But can you stretch your arm behind your head and push against or pull something? “That’s creating tension while being flexible – that’s mobility,” he says. “That makes your tissues resilient from any angle.”

You build it with disciplines like Animal Flow, which challenges you to move fluidly on all fours in a variety of positions. “The goal is to shed light on your weaknesses,” Fitch says. Then you move your body lightly through ranges of motion that may cause pain or feel restricted. Over time, this can restore your mobility and beat joint soreness.

And you stealthily increase critical strength in your mid-back and core. Over months or years of training, you may even learn to pull off impressive bodyweight feats (like the handstand arm balance Fitch is doing here).

But it starts with these five basic moves you can do anywhere, anytime, every day.

30 MH.CO.ZA/ December 2019

You’ll need to build shouldermobilityand back stability (and have serious guts, too!) to tackle Fitch’s modified handstand arm balance.

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BODY

No Weights?

No Problem

LIGHT, PORTABLE AND SIMPLE TO SET UP, THE TRX IS THE BEST INVESTMENT THAT A TIME-POOR MAN CAN MAKE. GRAB YOURSELF A SMART BODYWEIGHT WORKOUT ANY TIME, ANYWHERE

CHANGE IT UP

Learn these variations to ensure there’s no sticking point in your movement and deliver smooth reps every time

SIDE PLANK WITH PIKE ROTATION

01

3 sets of 10 reps on each side Target your love handles by lying sideways on the anchor point, both feet in the cradles and your elbow under your shoulder. Lift your hips and reach your arm under your torso then up to the sky. Reverse the move to start rep two.

SINGLE-ARM INVERTED ROW

02

3 sets of 10 reps on each arm Sculpt your abs by positioning yourself under the anchor, holding a single handle. Point your other hand up. Extend your hips so your back is straight and row your body up. Lower down. Too hard? Keep your feet flat and knees bent.

SWIMMER’S PULL

3 sets of 15-20 reps Now raise your metabolism. With your feet offset, hold the handles with straight arms and lean back.

Lift up towards the anchor by pulling down, your core tense. End with arms straight by your sides.

03

ONE-LEG HIP PRESS

04

32 MH.CO.ZA/ December 2019

3 sets of 10 reps each Burn through kilojoules by working your legs. Sit facing the anchor and place one heel in both cradles. Lie back with your knee over your hips at 90 degrees.

Extend the other leg up to the anchor as you raise your hips.

Hang tight and take your definition to a higher level

A BODY OF BENEFITS

Bodyweight training has more to offer than mere practicality. We unpack the science to prove its worth

FIRM FOUNDATIONS

The instability of suspension training works the ligaments around your major joints and strengthens the surrounding tissues.

It can also increase neuromuscular activation.

MULTI-PLANE MASTERY

As the TRX works from a single anchor point, it forces your body to recruit muscles across all three planes – the sagittal, frontal and transverse – for a well-balanced physique.

CHANGE THE CHALLENGE

To prevent your weight-loss progress from stalling, the TRX allows you to alter the difficulty of an exercise by increasing the load through greater angles, ranges or speed.

COMPOUND BENEFITS

The TRX is ideal prep for weighted moves such as compound lifts.

Using the straps, you can get into lower or more precise positions to mimic the actions of a lift.

SIX-PACK STRENGTH

The TRX tests your abs and smaller stabilising muscles as your body fights against the suspended base. Muscles are under tension longer, burning extra kilojoules.

WORDS: MATT GLEED; ILLUSTRATIONS: FLYING CHILLI

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BODY WHAT HAPPENS WHEN...

… I Train Outside?

LEAVE BEHIND THE COMFORTS OF YOUR GYM FOR THE GREAT OUTDOORS TO REALLY SPIKE YOUR MENTAL AND PHYSICAL WELL-BEING. A PARKRUN, THIS IS NOT.

TURN OVER A NEW LEAF TO ENJOY WILD FITNESS BENEFITS

01

01. REST

02. HIGH FLIERS

Another study in the same journal found that climbers who ventured above 3km experienced a mental boost following their ascent. So, adventure beyond rolling hills and aim really high: you’ll be rewarded with a flood of feel-good hormone dopamine and memoryboosting noradrenaline, sharpening your mind while leaving your anxieties at the top of the mountain. Just don’t look down.

36 MH.CO.ZA/ December 2019

04. BRIGHT FUTURE

02

03. TAKE THE PLUNGE

Now, descend from the heights and take to the freezing Atlantic Ocean. According to research published in Free Radical Biology and Medicine, regular cold-water immersion helps to float your body’s levels of glutathione, an antioxidant that works to maximise the performance of other antioxidants, reducing your risk of heart disease – man’s biggest killer.

03

04

05

The more time you spend adventuring outdoors, the greater the impact on your health. Research in the British Medical Journal suggests that the increased level of sun-induced vitamin D from adrenalin-fuelled training may reduce your overall cancer risk by a fifth. It might even slash your liver cancer risk by up to 50%. That post-workout beer by the braai has never seemed more deserved.

05. SECOND NATURE

Training under open skies should be more than just a summer fling.

Make the great outdoors your long-term gym floor and it’ll have crossover benefits for your fitness as a whole, increasing your appetite for exercise and helping it feel like a pleasurable habit, not a chore. A study in the International Journal of Behavioural Nutrition and Physical Activity found that those who exercise outside squeeze in an extra half-hour of activity each week. All this for the membership fee of exactly R0.

WORDS: TOM WARD | ILLUSTRATION: PETER GRUNDY

Battling the elements – either in the saddle of a mountain bike or laced up in trail shoes – will test your energy systems far better than any boutique gym class, according to multiple studies in the Journal of Sports Sciences. Outdoor training stresses different muscle groups, taxes your cardio system for extra endurance and earns you a higher kilojoule burn per minute.

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TRANSFORMATION

The Long Run

A YEAR AGO, DAVID MITCHLEY OVERDOSED ON PRESCRIPTION DRUGS AND ALCOHOL. TODAY, HE’S TURNED HIS LIFE AROUND: HE’S CLEAN, 22KG LIGHTER AND MAKING SURE HIS LIFE ISN’T JUST A WALK IN THE PARK, BUT A RUN. THIS IS HIS STORY. / BY THAAQIB DANIELS

42 MH.CO.ZA/ December 2019

David Mitchley runs daily and hopes to take part in the Comrades Marathon

MAKE YOUR MORNING RUN MORE EXPLOSIVE

Before, he struggled to make it through 2km. Now, it’s a daily warm-up.

At every party, there’s that one guy. You know the one: he’s calling for more tequila shots and making sure everyone’s drinks are topped up. He’s a bit too loud and can get unruly, but the vibe wouldn’t be the same without him. For the longest time, David Mitchley was that guy: the life of the party. With a drink in one hand and a joint in the other, the man from Amanzimtoti was living the high life.

As he got older, recreational drugs and alcohol became a way to escape the stress of the real world. Painkillers and sleeping

PHOTOGRAPHY BY JULIAN CARELSEN/STUDIO 031

DAVID MITCHLEY

BEFORE

AGE: 38 LOCATION: Amanzimtoti OCCUPATION: Finance Manager WEIGHT BEFORE: 92kg WEIGHT AFTER: 70kg TIME TO GOAL: 1 year

pills joined the rotation. David was selfmedicating, but each high felt a little lower than the last. He kept upping the dosage. He was going to crash. Then, in November 2018, he finally did.

“I woke up in my house – my father, ex-girlfriend and my son around me – with no idea how I got there,” says the now 38-year-old finance manager.

“My son had found me passed out with my head bleeding in the living room. He made the calls to get help. He was only sixteen at the time.

“Luckily the knock on my head wasn’t that serious. That whole day is still a blur to me, but it changed my life,” he adds.

The incident was the culmination of years of substance abuse: “It was a gradual thing. [Taking drugs and drinking] started out as a way to avoid everyday situations.

And towards the end of 2018, I was kind of addicted to anything I could get my hands on,” he recalls.

“It was a combination of the strongest pain pills I could find, sleeping tablets, alcohol and weed. At one stage, I had

Jog or 10 minutes to warm up, then immediately switch to running as fast as you can for 20 seconds. Slow to a jog for one minute. Repeat this process four times, then jog for five minutes. Repeat the 20-seconds-fast, oneminute-jogging pattern.

– Ebenezer Samuel, Certified Strength and Conditioning Coach

three doctors prescribing me medicine.

My monthly packet of 30 sleeping pills would last me about a week. I ended up bullshitting my way to get these meds. And I got good at it.”

Eventually, his habits started creeping into his work life, too, and the long office hours exacerbated his issues. “I’d go sneak away from my desk some days and go have a couple of dops. I always had a story ready to tell my boss over the phone.”

But when his son found him bloody and unconscious on the couch, it was a wake-up call. David knew he had to change.

“The weed was all over the house. The alcohol bottles were everywhere. I decided then and there that this was enough,” he says.

MH.CO.ZA/ December 2019 43

BODY The Starting Line Guilt-ridden and ashamed, David took a look at his life. It needed a complete overhaul.

We want to After flushing his drugs, hear your weight-loss and emptying bottles in the and personal success sink, he got to work: “I had stories!

Email us at to get rid of the social circle I tellmh@ was in. Find new friends and media24. com. avoid the usual places that would influence me daily.”

He also felt pressure to start taking care of himself.

Instead of waking up and lighting a spliff, he started running.

“I used to wake up in the morning depressed and angry. I would pop a few pills and smoke a joint before work,” he says. “But then I started taking 2km morning walks instead. It started from there. Over time I started doing morning runs.

“The first few days of running were tough,” he adds. “I was out of breath, my calves were on fire and I’d be in pain for a few days after. But the more I did it, the easier it got.”

David made some major adjustments to his diet as well. He used to love takeaways and gorging on greasy food (between pints) at the pub. “I used to skip breakfast completely. Now I have to eat properly every couple of hours.”

After he got into running, he had fitness fever and was willing to put his body to the test. “I started tennis. Trail running. I did some cycling for a while. I started doing MMA for a bit. I was in the mood to try anything. But my base is running.”

Photo Finish A year later, and 22kg lighter, David’s got a brighter outlook on life. However, weight loss was never his main goal: “I don’t want to be the world’s top bodybuilder, or the fastest sprinter. All of this was for me to get to a better place. I never thought I’d end up losing over 20 kilos and start eating apples for breakfast. Now I wake up at five in the morning and run or work out on the rugby field nearby,” he says.

His transformation has been a complete 44 MH.CO.ZA/ December 2019

DAVID’S RECOVERY ADVICE SET SIMPLE GOALS.

“My year of sobriety was a long-term goal. My main focus was just going Monday to Friday without a drink. My daily task was just to avoid having a beer after work.”

DON’T KEEP QUIET.

“Find someone to talk to – whether it’s someone you trust or a professional. It helps.”

FIND YOUR MOTIVATION.

“Find something or someone you love.

Something to hold on to.

Even the smallest thing.”

DON’T GIVE UP.

David doesn’t train at a gym, but at the rugby field close to his house.

180, and it’s something he did completely on his own. “I flipped the switch in my own brain. I didn’t see any professionals, it was my own decision and something I had to do. Now, after a full year since the incident, I’d probably be sick if I even reached for a beer. It’s been a great year.”

The guy who overdosed in his living room is gone. In his place stands a man who is not only physically stronger, but has real mental grit. He’s given the people closest to him something to be proud of, especially his son.

“He’s been through a lot with me. He’s stuck with me and he’s given me a lot of chances. I used the last one to make a difference and make him proud.

“I’m not a big extrovert, so I’ll deal with a lot of things by myself. But I’m very grateful for the support I’ve had from my father, my brother and absolutely, my son.”

“One of my goals was to be in Men’s Health, not even on the front page, but just to be able to share my story. Hopefully this will help others and motivate whoever reads this. I want people to know that it can be done.”

And while David’s new outlook is a gift to his family, it’s also a gift to himself. The guy who used to be the life of the party has discovered that life is the party. “I was this ‘fun’, outgoing, drunk guy who was angry on the inside. Now, I’m both internally and externally happy. I sleep better. I eat better.

I run better… I can’t find a negative. I could never go back.”

He now has his sights set on the Comrades Marathon and, hopefully, an Ironman race. But he’s in no rush. David has learnt to take his time with whatever comes his way and do anything he can to avoid old habits.

“I’m a lot more patient – with others and myself. I’ve gained a lot of patience, love and understanding from this journey – along with a healthier set of lungs and kidneys,” he says.

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The perfect bottle to break out on special occasions this festive season. Available at all fine liquor stores.

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Get Ready to Roll Rays Your Game Check Off Your Bucket List

COMPILED BY AZEEZ JACOBS

BOARDING SCHOOL

Billabong is known for making functional boardshorts. But surfing attire has switched gears in recent years, which means nonsurfers can enjoy the benefits of owning a comfy, wave-ready pair, too.

Their shorts are colourful, seamless and fit better. Plus, they’re made from recycled bottles – so you can save the environment while you save on space in your carry-on.

Chromance sunglasses R2 990 Raybanat Luxottica, Sergio shorts R699 Billabong

Travel proof your style with these ultimate suitcase essentials.

PHOTOGRAPHS BY BYRON KEULEMANS

No one wants to be that guy. You know the one, he’s the guy wheeling around a giant suitcase for two days on the coast. Wherever you’re headed this summer, pack light (and pack smart) with our holiday style guide. This is your new itinerary.

48 MH.CO.ZA/ December 2019

TRACK RECORD

Once reserved for the gym or the couch, the new generation of trackpants is meant to be worn everywhere. Today’s versions are trimmer, slimmer and closer to slim-fit jeans than the baggy standardissue styles you wore while cheering for Jonty Rhodes. These are perfect for longhaul flights. After all, comfort is king when you’re travelling – but there’s nothing wrong with flying in style.

Military jacket R4 299 Scotch & Soda, Karl T-shirt R649 Puma, Joggers R679 Zara, Merge gym bag R8 799 Tumi.

MH.CO.ZA/ December 2019 49

STYLE

TRAIL BLAZER

A tailored suit is a wardrobe essential, but on the redeye from Cape Town to Joburg, those bespoke threads are killing your comfort. Swap out the full ensemble for a single, hard-working piece that wonâ&#x20AC;&#x2122;t crease. This blazer features a notched lapel collar in a bi-stretch fabric. Itâ&#x20AC;&#x2122;s also breathable, and its sweat wicking properties will keep you comfortable on longer flights, too. You can thank us later.

Andes sunglasses R6 499 Tom Ford at SDM Eyewear, Travel blazer R1 399 Zara, Vipa T-shirt R1 100 Ted Baker.

Suitable Shoes

Opt for comfort and versatility. These loafers look great with a suit, are easy to slip off, comfortable on a long-haul trip and can be dressed up for any smart occasion. WeejunsVenetian loafers R1 999 GHBass

Stowaway

Being able to fold your sunglasses in half allows you to carry them easily without having to hang them on your shirt. Plus it makes for a good conversation starter in the SLOW lounge. Stillwater foldable sunglasses R4 320 Maui Jim

50 MH.CO.ZA/ December 2019

Polished Polo

FASHION ASSISTANT: NADIA EKSTEEN; GROOMING: NICOLA AT SUPERN NOVA; MODEL: ANDRE AT TOPCO; LOCATION: SOUTHERN SUN THE CULLINAN

Ted Baker has given the standard polo shirt a stylish edge with high stretch fabric and tropical print. Amir Polo shirt R1380 Ted Baker

No Pressure

These socks have a pressure-free hold on your legs and the prints add an element of fun at dinner parties. Pressure-free socks R230 Falke

GOOD REEDS

Baggage Claim

For those who prefer to keep things simple, this duffel is as sophisticated and straightforward as it is roomy, tough and versatile. Devoe Leather Weekender R3 999 Country Road

This plain white tee will save your skin during your next coastal caper. Spun from bamboo – which has natural UPF50+ sun protection – this layer will shield you against UV rays. Plus, bamboo fibres are dotted with “micro-gaps” which provide ventilation and eject moisture.

The material also contains an antibacterial and anti-fungal bio-agent, or, in other words, it won’t irritate sensitive skin. Pair this tee’s slim silhouette with a pair of slim-fit olive chinos and white leather sneakers for a crisp, comfortable look.

Havana sunglasses R2 890 Persolat SunglassHut, bamboo T-shirt R450 Boody, Vietnam shorts R1 580TedBaker, Payton duffel R2 999 Pringle, Saltash suede loafers R2 290 ClarksatEuropaArt.

MH.CO.ZA/ December 2019

51

EARTH TONES

Instead of your standard black or charcoal trousers, try a pair of slim-fitting, earth-tone chinos. The crease-resistant stretch cotton has a water repellent finish and features an engineered waistband for improved fit. Bottom line: you’ll look sharp, whether you’re sitting in a fancy restaurant or knocking back Champagne at your friend’s destination wedding.

Easy care shirt R1 649 Tommy Hilfiger, Travel chinos R799 Country Road, Kent sneakers R599 Tread & Miller.

Where to Buy

52 MH.CO.ZA/ December 2019

Time Traveller

Laidback Layover

GMT watches display two time zones at once (so you can see at a glance exactly why you’re so jetlagged on your trip to New York). Black Bay GMT watch R51 800 Tudor

Wrinkle-resistant, moisture-wicking, stain-release cotton helps you look and feel fresh. Go ahead – wear the shirt more than once. Cool feel shirt R2 399 Tommy Hilfiger

ADIDAS ORIGINALS 021 421 8272 BILLABONG 042 200 2600 BOODYWEAR.CO.ZA COUNTRY ROAD 021 405 4300 EDGARS 0860 692 274 EUROPAART.CO.ZA FALKE 021 951 2137 LUXOTTICA 0861 486 100 MAUI JIM 010 015 1500 MONTBLANC 021 421 5015 OLD KHAKI 021 464 5800 POLO 011 258 7600 PRINGLE OF SCOTLAND 011 444 2270 PUMA 021 551 0832 SCOTCH & SODA 011 784 3233 SDM EYEWEAR 011 334 7020 SPORTSCENE 0860 576 576 SUPERDRY 011 784 5739 SUNGLASS HUT 086 100 0850 TREAD&MILLER 0860 665 533 TED BAKER 011 450 1156 TUMI 066 386 0206 TUDOR.COM VANS 021 552 6174 ZARA 021 446 8700

STYLE

The Bucket List THIS RETRO-INSPIRED ACCESSORY WILL UPGRADE YOUR HEADGEAR GAME AND YOUR SUMMER LOOK. / BY AZEEZ JACOBS

You can never go wrong with a snapback, but this summer it’s time to expand your hat collection beyond American imports. Enter: the bucket hat. Lower that raised eyebrow for a second and bear with us.

The bucket hat was first adopted as a high fashion item in the 1960s and now it’s back. (Seriously, it featured in almost every menswear show this year.) And that’s good news for anyone living in SA

Stripe Bucket Hat R450 Fila

where the 360-degree-brimmed throwback is ideal for guarding your face against the country’s super harsh rays.

There is a trick to finding the right bucket hat. Aim for simplicity if you’re a first-time wearer – this type of headgear is a bold choice, so the rest of your outfit shouldn’t be fighting for attention.

If you have no problems with making a statement, experiment with patterns.

Bucket hats with smaller brims

are considered more stylish.

Some bucket hats may have a wider brim for extra protection against the sun (ideal for holidays in the bush), some have metal eyelets for ventilation (great if you’re doing something active, like a hike) while others are casual and suited to everyday use, like the ones featured here. There are also reversible options, making an already versatile accessory even

more versatile.

Summer outfits are a bucket hat’s best friend. We would opt for a plain tee, chino shorts and canvas sneakers for a relaxed, festival-ready look. Or switch it up with a denim jacket and joggers for cooler climes.

Whether you choose to dress down with a pair of luxe joggers or dress it up with bespoke tailoring, a bucket hat is an easy way to give any look a playful edge.

Logo Bucket Hat R400 Kappa

Ernest Bucket Hat R225 Old Khaki

PHOTOGRAPHY: JAMES GARAGHTY STYLIST: NADIA EKSTEEN

Reversible Bucket Hat R350 Polo Bucket Hat AC R399 Adidas

MH.CO.ZA/ December 2019 53

STYLE INVESTMENT

Jet Setter

LIGHTWEIGHT, ULTRA-PORTABLE AND OOZING WITH STYLE – THIS TRAVEL BAG DOES IT ALL. WELCOME TO THE HONOUR ROLL. / BY AZEEZ JACOBS

Pack It Up On the go?

Here’s how to pack lighter (and smarter): 1/ KEEP IT SIMPLE

You only need one, well-tailored suit for your business trip.

Pack a few different shirts to keep your look fresh. On casual getaways, grab a single pair of black, grey or blue jeans (we like stretch denim) and chino shorts to cover all temps.

2/ FORGET THE FOLD

Folding clothes creates wrinkles and eats up precious case real estate. Roll up for ready-to-wear layers straight out of the bag.

3/ GRAB AND GO

A compact four-wheel carry-on made from tough-as-nails polycarbonate with stylish leather trim. It’s the perfect trifecta of luxury design, cavernous storage and smart features. #MY4810 Cabin Trolley R9 800 Montblanc

Keep outfits stashed together for a grab-and-go approach to getting dressed.

That means less time spent working out what to wear and more time at the beachfront bar.

4/ FILL YOUR BOOTS

Stuff smaller items of clothing – socks, belts, ties – into your shoes to leave more room for the rest of your wardrobe.

Extreme Document Case Medium R14 500 Montblanc

54 MH.CO.ZA/ December 2019

PHOTOGRAPHER: BYRON KEULEMANS; MODEL: @KARROUHAT

From the endless queues to dealing with airport security, traveling can be a stressful experience. The last thing you need is a pair of overpacked suitcases weighing you down. Your play: travel light (and in style). Montblanc’s #MY4810 travel bag is a cabin companion that merges German design, Italian craftsmanship and Japanese engineering to help you roll past travel turbulence. For the Dubai-based, globe-trotting DJ Karrouhat, the carry-on is his dependable wingman. “It’s got a modern vibe.

It’s stylish, unique and functional – more elevated,” he says.

Featuring a set of Japanesemade ball-bearing wheels that turn smoothly, even at pace, the trolley bag is always ready for action, whether it’s catching a last-minute connection in SA or traversing Dubai’s giant airport.

“I’m a fan of luxury goods, especially those that keep it minimal. Montblanc’s trolley has a ton of useful compartments, like the detachable pouch that can be used to stash a change of clothes or pair of sneakers.

“All this, and the bag is still the perfect size to take on the plane,” he adds.

STYLE MAKEOVER

Made to Measure

HE WON A SUIT COURTESY OF FRANK BESPOKE AT OUR MEN’S HEALTH RESIDENCY EVENT. HERE’S HIS BESPOKE EXPERIENCE. / BY NADIA EKSTEEN

BEFORE

Creative License “Anything that is custom made for you will be built specific to your measurements. That’s something store-bought threads can’t compete with,” says Grant. “Especially for muscular guys with bigger necks, chests and biceps – like Ryan – going the custom route is best,” he adds.

Besides the fit and fabric, you can customise every detail of your suit from the buttons to the collar and cuffs. When choosing a shirt, look for a brand with a solid rep.

Suit Yourself During the consultation, Ryan and Grant decided on an Italian three-piece suit in a light blue Prince of Wales check fabric. “He wanted something a little out of the ordinary that would make a statement... and the colour works perfectly with his skin tone,” says Grant. When doing measurements and fittings, your tailor is looking at any potential stress points such as muscular legs or broad shoulders. The result: a suit that sits comfortably and doesn’t restrict movement. Plus, this reduces wear and tear. Ryan went with a broad peak lapel – these tend to look a little more sophisticated than their skinnier counterparts – with a mid-chested waistcoat and slimfitting trousers. Remember, there’s no such thing as a standardised, symmetrical body. So, even if you’re close to this “ideal”, chances are you’ll still benefit from a bespoke tailoring experience. It can take up to six weeks to create a bespoke suit. This process includes your consultation, measurements, pattern make, cut production and first and final fittings.

But the results are worth it.

56 MH.CO.ZA/ December 2019

RYAN LEWIS LO CAT I O N

Joburg

O C C U PAT I O N

Sports Promotion Officer T H R E E- P I EC E TA I LO R E D S U I T R18 000 S H I RT R2 000 BOTH FRANK BESPOKE

Tip: Keep your suit on a broad shoulder hanger. After wearing, hang it out in the open to air for at least a day.

PHOTOGRAPHS GARRETH BARCLAY

When Ryan Lewis won a bespoke suit, master tailor Grant van den Berg jumped at the chance to give him the full tailored experience: “In layman’s terms, ‘bespoke’ means something made exclusively for you using high-quality materials and top craftsmanship,” says Grant. It’s an essential investment that will have your back at weddings, job interviews and any other smart occasion.

Rays the Game SUN DAMAGE IS THE TOP CAUSE OF SKIN AGEING. THESE BEST-IN CLASS CREAMS WILL HELP TURN BACK THE CLOCK. / BY AZEEZ JACOBS

Spicoli Sunglasses R199 Vans

02

Shave Ice Sunglasses R4 320 Maui Jim

03

01

Whether you’re at a braai, the beach or just running around town, you’ll need more than just a hat to protect your skin from harmful UV rays. The World Health Organisation attributes nearly 90% of all visible ageing to sun exposure. Sunburn leads to sun spots, wrinkles, leathery skin and more. Wrinkles and fine lines start to form when your collagen breaks down due to UV exposure.

There are two types of 58 MH.CO.ZA/ December 2019

ultraviolet light – UVA and UVB. UVA penetrates deep into the skin and can cause premature ageing. UVB is what your body needs to produce vitamin D. But be careful – get too much UVB and you’ll be burnt to a crisp. Fortunately, a new class of moisturiser packs both powerful sun protection and anti-ageing properties. We test drove these products and soaked up the rays to separate the second rate from the sun-sational:

01 Age Repair This powerful serum is designed to defend your skin against ageing.

Formulated with biotechnological hyaluronic acid, to deeply hydrate and help plump and firm the skin; and hibiscus extract, which has a botox-like effect to help relax muscles and prevent wrinkles; this serum has all the right ingredients to help rewind the clock on sun damage. TDJ Hyaluronic Age Repair Booster Serum 30ml R2 150 futurethis.co.za

02 Daily Hydration While you’ve probably sipped a glass of vino (or two) courtesy of France’s sprawling vineyards, how about a face-saving remedy from the same vines?

Researchers at L’Oréal Men have discovered that French Vine extract can combat the signs of ageing, such as wrinkles and fine lines. It also leaves your skin feeling hydrated. Plus, it’s fast absorbing, so you’ll shave seconds off your morning routine. Your move: massage it into your face and neck, morning and night or just after shaving.

L’Oréal Men Expert Vita Lift Anti-Aging Revitalising Gel – 50ml R145 superbalist.com

STYLE

Spector Sunglasses R6 990 Tom Ford at SDM Eyewear

06

04

PHOTOGRAPHY JAMES GARAGHTY

05

03 Ultra-Calming This calming cream is specially designed to repair the sensitive skin on your face. Use it to reduce sun-induced redness – and don’t worry, it won’t leave you looking greasy. Clinically-tested ingredients like botanical oils and extracts make it an ideal night treatment (or use it after spending a day in the sun). The exclusive formula mimics the structure of natural skin lipids by sealing in essential moisture and aiding the repair and replenishment of the skin’s natural protective barrier. Jack Black Dry Erase UltraCalming Face Cream 74ml R790 retailbox.co.za

04 Even Tone Skin blemishes, trouble spots and dark circles will leave your skin looking like a battlefield. But this scorched earth isn’t unsalvageable.

Vaseline for Men promises to even out your skin while protecting you against both the UVA and UVB offensive. Bolstered with micro-droplets of Vaseline, this moisturiser absorbs deep into the skin for effective repair. A month of regular use can net you brighter, more even skin.

Vaseline Men SPF15 Face Moisturiser 50ml R88 Clicks.co.za

While habits like a healthy diet and getting enough sleep can help you age well, a good skincare routine that includes some anti-ageing products can do wonders for issues such as fine lines, crow’s feet and circles.

05 All-Day Protection A morning routine without SPF is like cooking without oven mitts – you’re just going to get burnt. But skipping the SPF could also accelerate ageing. This concentrated moisturiser with advanced Idebenone tech nourishes your skin to bolster its natural moisture defences. Plus, it prevents dryness while smoothing visible signs of ageing and sun damage. Apply in the morning for protection throughout the day.

Prevage Anti-Aging Moisture Cream SPF 30 PA++ R1 610 woolworths.co.za

06 Smoothing Effect This serum is like the vitaminpacked shot you knock back after a heavy session at the gym. The concentrated formula boosts collagen production to smooth wrinkles, but won’t leave your skin feeling greasy. The result: it won’t clog up your pores, but it will leave your skin looking brighter. It’s travel friendly, too. Kiehl’s Age Defender Power Serum 75ml R760 edgars.co.za

MH.CO.ZA/ December 2019 59

MH EVENT

CELEBRATING ST YLE O N 1 9 S E P T E M B E R , S O U T H A F R I C A’S B I G G E ST N A M E S I N FA S H I O N S H O W C A S E D T H E I R S P R I N G / S U M M E R 2 0 1 9 LO O K S AT T H E A N N U A L M E N ’S H E A LT H M E N S W E A R C O L L E C T I O N . H E R E ’S W H O J O I N E D U S A S W E C E L E B R AT E D 1 2 Y E A R S O F ST Y L E .

Every September, Men’s Health rolls out the red carpet for SA’s hottest names in fashion at the annual Men’s Health Menswear Collection. This year, Cape Town’s Grand Café and Beach transformed into a Moroccan desert as we showcased some of the best menswear brands in South Africa in association with Montblanc Explorer. The evening ended with a starstudded after party hosted by Montblanc, with international performer DJ Karrouhat keeping the crowd on the dancefloor until late into the night.

MH Editor Rob Cilliers (wearing Frank Bespoke) and MH Fashion & Grooming Editor Azeez Jacobs (wearing Palse)

OFFICIAL AFTER PARTY HOSTED BY

Rein Langeveld with the Locnville brothers Andrew and Brian Chaplin

THEFRAGRANCE FORTHEEVENING

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.

Cover Guys Fez Mkhize, Marcel Snyman and Marc Buckner

BEST DRESSED WOMEN

Dan Wallace

Wagheeba Jacobs

Singer Alek Blak

Emo Adams and Michelle Gildenhuys Adams

Chad Haupt, Dean Herbert, Jesse Herbert

Courtney Lawrence, Barbara Reece, Rein Langeveld and Tasha Ludlow Furlong Retha Lethoko

BEST DRESSED MEN

Mishal Mookrey and Colin Don Schouw at Spice TV

E! Entertainment interviewing Nadia Jaftha

Dan Wallace, Tarryn Morris and Sian Moss

Audrey Lunda

Paxton Fielies

DJ Karrouhat at the Montblanc after party

Waseem Petersen

Nicholas Maweni and Paledi Segapo

Enoch Mseleni

Michelle Steyn and Dane du Plessis

DJ Karrouhat modelling the Montblanc collection

NaakMusiq and Kayleigh Schwark

Regina Alegria and Trevor Stuurman

Graffiti artist Shaun Oakley

S O C I A L P H O T O G R A P H E R S : G R E G L I S S , A N T O N Y S M Y T H , M I C H E L L E L AT E G A N

Lisa Cowley and Cindy Nell

Wanita Nicol and Alex Briell OFFICIAL GROOMING PARTNER

Jozaan Digue, Kim Grey, Natasha Hardcastle and Jenna Carmen

OFFICIAL DRINKS PARTNER

THEY SAY HYBRIDS FAVOUR FUNCTION OVER BEAUTY NOT IN OUR WORLD

Lexus Hybrids are crafted with ultimate sophistication in mind. Lexus released the world’s first self-charging luxury hybrid vehicle. Since our hybrid journey began, our purpose has been to create premium models that don’t compromise on style or comfort. Lexus Hybrid Drive is an innovative system that adds to the overall performance and efficiency of our cars. During initial take off 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. Thanks to extensive expertise in hybrid technology, Lexus offers an 8 year/195 000km warranty on all Hybrid Drive components (including the battery and inverter).

lexus.co.za

LIFE

Follow the Doctor’s Orders Forget Your Hangover Buy Budget Bourbon

COMPILED BY KELLEIGH KOREVAAR

O T W O H

L E V A TR

WITH

Work. Kids. Spouses. Those are just excuses. Planning a getaway with your buddies can (we promise!) be as enjoyable as the actual excursion itself. All you need is a little foresight, some self-appointed authority and the advice of our Men’s Health adventure advisory board. / BY KELLEIGH KOREVAAR

S D N FRIE

Turn the page for more.

LIFE

How to organise a roadtrip with two friends when everyone’s ridiculously busy.

Simon van der Merwe, avid adventurer and overlander, has done five trips, mostly with his fiancé.

But when he met a few guys on Instagram with the same passion for travelling and camping as him, he decided to change things up and plan a road trip. “Part of the fun is to go where you feel like that day,” says Simon. This also makes planning a lot easier and stress-free, perfect for a guy trip when no one has the time to draw up an hour-by-hour itinerary. New friends, Simon, Henry and Roland headed to the Tankwa Karoo in 4x4s to rough it out and get off the grid. They followed these unwritten (and mostly unspoken) guy trip guidelines that went a long way, deep into the Tankwa National Park to be exact.

up, the biggest obstacle for a roadtrip is timing. “You don’t want to just drive all the time or just sit around the camp all the time. That balance is good to get right especially on the shorter trips,” advises Simon. At the very least, invest some time into planning your route and what you want to do along the way. The rest you figure out on the road.

GO WITHIN DRIVING DISTANCE OF ONE OF YOUR HOME TOWNS. That means fewer people will have to fly in which is a budget-friendly bonus. Plus, don’t try to squeeze in too many kms in too few days.

group. But it’s the best way to compare schedules.

“Just start proposing dates.

It takes a few days but that works best to flesh out the best days,” says Simon. And you can do the rest of the planning on there, too.

START A GROUP. Yes, another Whatsapp

TIME IT RIGHT. Aside from schedules lining

LET PARTNERS KNOW EARLY. Simon has a fiancé and Roland and Henry both have families with kids. If they’re kept in the loop, then there won’t be an issue. Simon’s golden rule? Don’t make your partner do any heavy lifting and always do your own shopping.

THIS YEAR,

DOUBLE CHECK THE CHECKLIST. “It’s always an issue if there is one guy who forgot half of his important stuff and makes it someone else’s problem.”

Don’t be that guy.

PLAN THE NEXT TRIP DURING THE ONE YOU’RE ON. Take advantage of your time together to draf next trip’s plan. It wo ’t be hard – the only big de ision is where you’re going.

Everything else you’ve already figured out. Th ir next trip? A three-week trip to the Central Kalahari National Park.

Sorted.

G U Y-T R I P RU L E S

NO. 122: Let there be only one weed guy per trip. And let him

66 MH.CO.ZA/ December 2019

THE U LT I M AT E G U Y T R I P TOW N : K N YS N A

BUNGEE JUMP Get an Adrenaline Rush Why not take a leap of faith with friends? 68kms from Knysna, Bloukrans bridge is the home of the world’s highest bungee jump. It’s 216m of sheer adrenaline.

CRUISE See Knysna’s Estuary Want to enjoy the scenery without having to cook? Go on a lunch time cruise that includes a Mediterranean platter.

HIKE Get Active The easy 8km Giant Kingfisher Trail in Wilderness takes around three hours and reaches a waterfall and pools.

o easy on

iit.

TAKE YOUR TRIP TO N E W

H G I E H

TS

HENK BRAND, the chief adventurer at The Secret Adventurer, and mates Mark Tuna and Justin Bakerman, spent three days hiking and sleeping in the caves of the Drakensberg mountains.

Starting from Cathederal Peak Hotel they covered 42kms. Their careful planning lead to a guy trip with far more highs than lows.

This is the ultimate low-commitment outdoor-adventure trip.

Trail running. Rock climbing. Sunrise stand-up paddleboarding. It all looks great on your friends’ social feeds, sure. But if you have no idea how to surf and don’t want to feel like an idiot trying it for the first time on a R25 000 surfing trip with your former house mates, Active Escapes feels your pain. The motto at Tugela Adventure Camp in central KZN is “relax as hard as you like”. If the different accommodation to suit any budget (with a glamping option, but stay with us) sounds super Insta-friendly, well... they are. But the real-deal Active Escapes team, and their desire to help you love the outdoors, make it well worth the R1 000 p.p.p.n and up for fully-catered accommodation (depending on your accommodation and the activities) price tag. It’s like an all-you-caneat buffet of adventure activities; rafting, abseiling, paintball, clay pigeon shooting, hikes and mountain biking are just some of the offerings. And they’lltakecareofitall,customisingtheadventureforyouandyourmates, downtohowyougetthere,too.4x4transferscanbeorganisedforthegroup if you don’t have one at R750 per 7-seater vehicle for a return trip. It’s the budget-friendly bro trip you’ve been looking for. active-escapes.co.za

1

ADDITIONAL WORDS: MARTY MANSON & ROSS MCCAMMON

MOUNTAIN BIKING.

2 3

PLAN YOUR ROUTE. Then identify where you’re going to sleep.

Henk allocated GPS points to the caves they had to find. And always finish during the day. They planned a starting time to ensure they had enough time to reach their caves by sunset.

“If it’s your first time, never go alone. Hike with a local guide,” says Henk.

PLAN YOUR WATER SUPPLY Take a bottle of water and an empty 3L water bladder to fill up along the way. You don’t want the extra weight.

Then mark out fresh water pitstops on a map, like streams. Pack water purifying tablets just in case.

WATERPROOF THE ESSENTIALS. If you have space, pack a lightweight hiking tent.

W H E N YO U CA N ’ T G ET AWAY

How to organise a dudes’ day.

OF COURSE, budgets get tight, and time gets limited, and getting out of town with your buddies becomes a logistical implausibility. So try cramming all the benefits and hallmarks of a guy trip into a single day with your local friends. Send a text a month or two in advance, and clear the proposed date with respective partners who won’t be

NO. 38: Extra toilet paper.

attending. Loosely frame the day around an event, like a Premier League match or a rugby tourney. Pick your starting location, and have a place in mind where you’re going to end up. Doesn’t matter that they might be just three kms apart – this is a trip of the soul. Open up the invite for partners to join in later in the day; they’re nearby, after all.

NO. 264: Chip rolls aren’t a balanced meal. Go grocery shopping before.

MH.CO.ZA/ December 2019 67

LIFE

PLAN

T H E T R I P, THEN INVITE

YO U R F R I E N D S How to make it happen by sheer force of will.

LA A S

IT STARTED AROUND A BRAAI – where most great South African ideas are hatched.

Dwayne Gonsalves and Barend Pretorius aka ‘Spokkie’ started talking about their shared love for the outdoors, Dwayne about his upcoming trip to Everest and Spokkie about wanting to base jump in Lesotho.

Wanting to put in some footwork before heading to Everest, Dwayne asked when ‘Spokkie’ wanted to go. Although he’d made no plan, he wanted to go in a month’s time.

Dwayne was down, if he was free.

It could’ve been just another one of those conversations you have after a few drinks promising to go places you’ll never see. But a few days later ‘Spokkie’ gave Dwayne a call. Was Dwayne available?

Yes. Was he serious? Also, yes. The next day when ‘Spokkie’ phoned to say he’d found a place to camp in Semonkong, they set up a budget including petrol and food.

Both were keen to keep it fairly low budget; no one wants to travel with someone on

a 20year old KWV brandy budget when they’re fine with good ol’ Klipdrift. Their main source of protein? Tuna and a kilo of biltong. They’d just split the cost evenly.

A few weeks later they were on their way.

Spokkie invited Riaan, one of his friends and a fellow base jumper, who arrived in Lesotho the next day.

The best part about heading out on a trip with acquaintances who share your passion rather than a group of old friends: no one is left at camp sulking because they think horses have a “bad vibe” and they don’t want to go horseback-riding with the group.

For Dwayne, the first thing that set this trip apart was that it was planned so last minute. He says it added to the overall excitement. Because while planning a guy trip far in advance eliminates stress, the excitement fades, life gets in the way and before long another commitment – no doubt – comes up. Or maybe you start trying to find an excuse for why you can’t go. If you’re that guy flip to page 90 for why bailing on plans feels so damn good. The second? Dwayne wasn’t heading out on an adventure with friends he’d known for years; these were acquaintances.

They couldn’t rely on decade-long banter. Campfire conversations were deeper and they got to really know each other , all while exploring their passion.

NO. 9: Put the PS4 and FIFA away.

NO. 14: When in doubt, brewery tour.

E

HANTL

How to tackle a cross-border adventure with acquaintances.

68 MH.CO.ZA/ December 2019

THIS SUMMER, you might want only one thing: to spend time with your closest friends. Sorry, but that means embracing your role as the trip organiser.

It doesn’t have to involve a blizzard of logistics – shared Google spreadsheets, surveys to sync up optimal dates and budgets and meetups over beers to debate which Airbnb carries the lowest risk of dank smells and cat paintings.

Your friends – some of whom might be juggling the responsibilities of new fatherhood – definitely find the ritual as irritating as you do.

Your travel-planning hack: Be selfish. Book the flight you want and pick the house. If you reach critical mass, you can reserve it; if not, you can adjust.

Michael Darling, MH Journalist, did this. “I went ahead and made a plan, I wrote, ‘I’m going no matter what – you can choose to join me or not. Let me know by the end of the week.’

“Five friends immediately signed on, and a few transfers later, we were set. The rest politely declined – no drama.”

Our Ou recommendation?

Farmhouse Fitness House in Cape C Town (it sleeps up to 20).

2 They fill your holiday with fun workouts and outings.

“I’m hoping someone else will w plan things next year.

Maybe M I’ll make it. Maybe I won’t. Either way, it’ll be easy.”

O. 87: If you’re bringing the

THE ULTIMATE GUY-TRIP CITY:

Cape Town Laughs, a little drinking and adventure – all done in a single weekend in one of the most beautiful cities in the world.

How to break out of a vacation rut.

be spent: at close-by campsites with city friends and in a worn beach chair next to people you’ve known since high school.

The joy of these consistent, small excursions is the familiarity and ease with which everyone operates. You know where the best craft beers are and who likes to turn in early.

But as you see those same friends going out on far-flung adventures, you might start to think you’re limiting myself. It’s called a vacation rut.

SowhenHenkBrandwasaskedto leadateamofthreelocalguystoEverest BaseCampinAprilthisyear,hecouldn’t sayno.He’ddoneitsolobefore,and nowofferstotakepeopleonthetrip (thesecretadventurer.com).

“Everest Base Camp is the ultimate challenge,” says Henk.

But here’s the thing, you can shake yourself out of a routine. But if you’re a person who hates planning your usual

vacations, you won’t hate planning any less when it’s a big, ambitious adventure.

Instead, pony up for an inclusive tour or hire an expedition guide like Henk.

They’ll map out your routes, make sure you see the important sights and make most of your dining decisions for you.

You’ll be told when to wake up and where to be, and then briefed on the next day’s hikes each evening. The built-in logistics create the same familiarity and ease that you cherish in your go-to vacations, no craft brews necessary.

“All four of us, developed a super strong bond with each other. It’s something that we’ll never experience or develop anywhere else. It was a personal battle but at the end, we made it together and have endless memories around the crazy, good and bad times. We’re friends for life.”

Plus, it’ll give you something to talk about next time you’re in your beach chair down on the South Coast.

ADDITIONAL WORDS: MATT GOULET & MICHAEL DARLING

MOST GUYS’ friend-based travel in the course of a year typically adds up to weekend getaways and a week-long retreat to the same beach house down the South Coast that your uncle owns. Every time the calendar turns over, you can probably account for how your vacation days will

EVERY TRIP to Cape Town should begin with laughs, so head over to Cape Town Comedy Club the night you get in. The venue features the best local talent. Spend the early part of your next day kayaking on the Atlantic Ocean with Kaskazi Kayaks & Adventures. To eat one of the best steaks, try The Butcher Shop & Grill. Later, check out Chinchilla Rooftop Cafe & Bar, a hip hangout in Camp’s Bay with cocktails and unmatched views. Or head to the city’s oldest pub (est.

1808) and catch a game at Perseverance Tavern. Join a brewery tour at SAB in Newlands. Then it’s back to town for the nightlife on Long Street.

On the way out, stop by Oranjezicht Market for local food and goods.

friend who always gets a little aggressive when drunk, bring the friend who can defuse him.

MH.CO.ZA/ December 2019 69

LIFE BETTER MAN

The Good Doctor IT’S NEVER TOO LATE TO CHASE YOUR DREAMS. JUST ASK DR PAULO DE VALDOLEIROS AKA “THE WALK-IN DOCTOR”.

AFTER FINISHING MEDICAL SCHOOL AT THE AGE OF 51, HE’S USING HIS SKILLS TO PROVIDE PAY-WHAT-YOU-CAN HEALTHCARE TO THOSE WHO NEED IT MOST.

THE MAN DR PAULO DE VALDOLEIROS CONRAD BORNMAN

OCCUPATION

DOCTOR

One ordinary morning in 2005, Paulo de Valdoleiros woke up with a single thought: the time had come to pursue his dream. All his life Paulo had wanted to be a doctor. But he never had access to the money necessary, and it looked like that dream wouldn’t become a reality.

At 45, Paulo realised time was running out for him to fulfil what he believed was his life’s purpose. With renewed vigour, he decided he would do everything he could to give his dream a fighting chance.

But while he believed in himself, not everyone thought it would be possible. “People thought I was crazy,” he says. And when he tried to apply to study medicine he got the same response from universities: “Your matric is too old,” they said.

But the 45-year-old couldn’t be stopped. When he found out he would first need to study towards another degree before he was accepted into medical school, he enrolled for a Bachelor of Science.

Finally, the University of the Free State accepted his application. It was time to start the real journey.

New Beginnings Paulo can still recall the first time he knew he wanted to be a doctor.

He was just nine, lying in a hospital bed in Beira, Mozambique, recovering from hepatitis. A group of reporters from a local radio station were moving through the children’s ward, quizzing kids on their dream jobs. “So, what do you want to be when you grow up?”

LOCATION

SOUTH AFRICA

BY

MEGAN FLEMMIT

they said when they walked up to his bed. Paulo’s response? “I want to be a doctor.”

Even as a child, he knew he wanted to help others.

But in 1974, Mozambique gained independence from Portugal and the transition bubbled over with political turmoil. To escape, Paulo’s mother moved the family to South Africa. While Paulo and his sister were given school permits, his mother was not granted permanent residence. Instead, the siblings moved in with their aunt and uncle until she could sort out her papers. It took five years before she was allowed to stay in the country.

Paulo had left everything behind. His family had no money and he had to find his way in a foreign country. At a young age, he learnt how to juggle studies and work – an ability that would come in handy later in life when he decided to pursue a career in medicine. After school, he worked in his uncle’s fish shop before going home to complete his school work. When he turned 15, he started a job as an usher in a cinema. The paying gig made his life a little easier – he now had money to pay for a bus ticket and no longer had to walk the 8km to school. “In winter I would wear my only pair of flannel pyjamas under my school uniform because it was so cold and I didn’t have a jersey. With that money I also bought my first coat,” he says.

The need to be self-sufficient from a young age meant that Paulo never had a typical childhood. “I used to think I was born an adult,” he explains. “I always tried to find a way to get things done.

MH.CO.ZA/ December 2019

71

Paulo’s year all vying for that one spot.

“I made sure to study very hard,” he says.

“I had an average of 97 percent.” No mean feat considering he had to work and take care of his family throughout his studies.

When he moved to Bloem, Paulo turned his coin collecting hobby into a small business. “That business helped me support my family,” he says. “Towards the end of my first year my wife got a job at the university and that helped, too.”

Time was the biggest challenge Paulo faced while studying. When he wasn’t hitting the books, he was running his business or trying to squeeze in quality time with his family. “I don’t remember a point when I studied all the material for one exam. There was just no time,” he says. But the hard work paid off.

Paulo was accepted into medicine and later graduated with his degree in 2011.

“I don’t regret the sacrifices I made. If I had to choose, I would do it all over again, exactly the same way.”

During Paulo’s second internship year, his wife told him she wanted a divorce. His plans to move the family to Johannesburg the next year came to a halt. Instead he moved to the City of Gold alone to complete his community service. “I lived in this big house by myself,” he says. “I remember crying every night. It was a difficult time for me.” Thankfully the community service was challenging. His work brought him joy and that carried him through the year.

Commserv done, Paulo opened a private practice in Bryanston where he practised functional medicine. “That basically means you treat chronic diseases by looking at the cause of the diseases and not just the symptoms.”

It was a year filled with important lessons that he’ll hang onto for

“I don’t regret the sacrifices I made. If I had to choose, I would do it all over again, exactly the same way.”

I never depended on anyone. I think I’m very adaptable from that point of view.”

Among these responsibilities, he was given a dose of reality: he didn’t have the money or the time to become a doctor when he finished school. Instead, he turned his attention to putting food on the table – a task that saw him work for Nedbank and Micor Leasing before branching out on his own.

He tried selling picture frames and furniture. “I’ve lost count of the number of jobs I tried to do,” he says. When one job didn’t pan out, he would move on to the next. At its heart, it was a system of survival. “Over the years I sort of abandoned the idea of becoming a doctor. I think I made peace with the idea that I would never be one.”

Rise to The Challenge In 2005, Paulo finally decided it was time to study medicine. By the end of the year, he’d moved his entire family to Bloemfontein. The next year he started his BSC at UFS – a risky move considering he had no guarantee he’d be accepted into medicine after he was done.

The medical faculty only accepted ten students from other faculties, only five of whom were male. Out of the five, four of the accepted students had to be black. There were 137 white men in 72

MH.CO.ZA/ December 2019

LIFE

the rest of his life. But he was missing his children. So, he packed up his belongings and moved back to Bloemfontein to be closer to his family.

It’s Not About Money Although Paulo initially took a job working in the Chemical Pathology Department at UFS, he soon realised he needed more structure . “As with a lot of public departments there was no structure,” he explains. “There were a lot of flaws and I just wasn’t prepared to train myself.”

Instead he hatched an idea to open a practice where patients paid what they could afford and still received the treatment they needed.

“The idea had been floating around in my head for a while,” he explains. “But I had shelved it many times because it never seemed like a logical idea to pursue.” He calls the notion a ‘God idea’ because to him it doesn’t make human sense. But he always wanted to help others and he knew that he could help more people if there wasn’t a hefty price tag attached to his services. “The world is such a hostile place and I just wanted to help as much as I could.”

Paulo officially opened his practice in June this year. It was a slow start. Only one patient came to the practice the first day he opened. By the end of the week he had seen just five. Then community newspaper Volksblad ran a story about his services. The media coverage catapulted Paulo into the public eye. Not only did more patients stop by, but media houses across the world wanted to interview “The Walk-In Doctor”.

“For nine weeks straight I received calls about doing interviews.

Reporters from New York to the BBC in London called. It seemed like I was the only person doing this,” he says.

While Paulo treats patients, he doesn’t know what they pay. They head out to the reception after treatment and pay what they can afford. Based on the amount collected, he says the average payment is R110. Small compared to what doctors charge in bigger cities such as Cape Town and Joburg. “There is no minimum fee here,” he says.

“People are really struggling and sometimes they can’t even afford R20 to see a doctor.”

Along with treating his patients’ physical ailments, he tries to support them emotionally, too. “My aim is not just to bridge their pain, but to also help them stand on their own two feet. Education is very important. I spend a lot of time with patients giving them guidelines relating to diet and other lifestyle pointers. People often perish because they lack the proper knowledge, but that knowledge costs money.”

Planning Ahead While Paulo would love to do more for his patients, he can’t afford to. Opening the practice put him under immense financial strain.

For the past year, he’s been a regular on the Home Channel’s Real Health show, which discusses topics related to health. The income he earns from appearing on the show helps fill some of the gaps, but it’s not enough to keep him afloat forever. One of the ways Paulo hopes improve the financial outlook of his practice is to run a series of talks in the future. “The idea is to get sponsorship and get other companies on board. I’m trying to do something else so as to not to burden the practice with [the pressure of] trying to earn a living.”

And while he’s thinking of ways to get the practice on its financial feet, he’s not too concerned about it. Life has taught him that things have a way of working out the way they should. “The focus of the practice should never be on money. We need to live and I believe we will find a solution. The focus here is on people. People are desperate and I just want to help them.”

Having pursued his dream so late in life, the doctor is in no rush to give it up anytime soon. He doesn’t believe in full-time retirement. Instead he’ll continue learning what he can. “Medicine I will practise until I die. I might slow down and do other things, but I will always be practising.”

Email Dr Paulo de Valdeleiros at paulodevaldoleiros@gmail.com to get involved.

MH.CO.ZA/ December 2019 73

LIFE

YOU GUYS

TheProblemwith KnowingTooMuch SOCIAL MEDIA REVEALS A TON ABOUT THE PEOPLE YOU’RE DATING. HERE’S HOW IT AFFECTS YOUR RELATIONSHIPS. BY LAUREN LARSON

THIS PAST WINTER, everyone I know watched a show called You. You is a sexy, murdery thriller about a stalker named Joe (Penn Badgley) who uses social media to burrow into the lives of women he’s obsessed with. That the show became a Netflix phenomenon is not especially surprising, given the aforementioned sex and murder. But You also jolted some viewers into an introspective spiral over their socialmedia use. Joe’s behaviour crosses the line from innocuous research to stalking pretty quickly – about 15 minutes into the show’s pilot, he masturbates in the 74 MH.CO.ZA/ December 2019

bushes outside his stalkee’s apartment – but at times the way Joe gathers data on his targets is unsettlingly relatable. After watching the show, one friend admitted that he was wondering whether his own social-media use crossed a line. “I know a lot about my girlfriend’s ex-boyfriend,” he said, “like, a lot a lot.”

I had my own introspective spiral a few years ago, when I caught myself watching videos of a man I’d met on Bumble playing football in high school. As he scurried around the field on my computer screen, a little padded blob indistinguishable from the other players except for an arrow that

followed him around, I asked myself, How did I get here? I felt like I’d set out for the grocery store, gotten lost in my thoughts and accidentally walked into someone else’s home.

It had started innocently. (As a woman making her way on dating apps, I could usually justify my more invasive research as “for my own safety.” Often I was just curious.) The man had asked me out on a date, and I wanted to check if he’d been truthful about his height in his profile.

Ordinarily I would do this by studying the arm-to-leg ratio in his pictures, but he didn’t have any full-body shots. Frequently college and high school athletics sites report height, so one thing led to another, and before I knew it, I’d spent ten minutes watching a teen version of my date get tackled. I had to watch it “because it was there.”

When you catch yourself balls-deep in someone’s social media, it’s soothing to tell yourself that everyone compulsively gathers data on their partners, potential partners and former partners. But some people really are more likely to engage in “interpersonal electronic surveillance.”

One study from 2013, when Facebook was still in its heyday, explored the connection between surveillance and four different attachment styles. (Your attachment style influences your actions within your relationship – I can identify with all four attachment styles depending on how many drinks I’ve had.) Here’s how to tell if you’re crossing a line.

Figure out your attachment style.

The most boring attachment style is “secure,” in which you feel comfortable with yourself and your partner. Next is the “dismissing” style, in which you think positively about yourself but negatively

YOUR EXPERT

In this column Lauren Larson writes about the evolving dynamics between men and women – from hooking up to... everything else.

ILLUSTRATION BY KAGAN MCLEOD

about your partner. The people in those two groups have very low anxiety about their partners, which must be nice.

Then there are the “fearfuls” and the “preoccupieds”. These are the nervous, shivering Italian greyhounds of the attachment-style spectrum: fearfuls are uncomfortable in intimate relationships because they’re afraid of being hurt, while preoccupieds are high-anxiety because they fear rejection. In addition, preoccupieds are “low in avoidance,” which is a very kind, scientific way to call someone extremely needy.

Preoccupieds and fearfuls also dabble more in the dark arts of partner surveillance, according to the study, and are more likely to identify and create problems in their relationships, often aided and abetted by social media. Where a secure-style partner might idly notice that her boyfriend had “liked” Emily Ratajkowski’s past three Instagram posts and take no action, a preoccupied might jump to the conclusion that her boyfriend is planning, imminently, to leave her for Emily Ratajkowski. That Emily Ratajkowski is both happily married and way, way out of her boyfriend’s league will not occur to the preoccupied. Such is the power of seeing the evidence of his infidelity right before her eyes.

Figure out why you’re looking. There’s a big difference between me watching a stranger’s football reel before a date – or my friend dispassionately noting that his girlfriend’s ex ran an ultramarathon in 2011 – and me feeling threatened by my partner’s attraction to Emily Ratajkowski.

One of those behaviours is harmless datagathering in the public domain. The other affects my mood and, if I were to act on my suspicions by confronting my boyfriend,

“

I’dspentten minuteswatching ateenversionof myBumbledate gettackled.Ihad to‘becauseit wasthere.’

could also affect my relationship. Another study explained that of the six factors that separate normal social-media use from the addictive kind, two are “mood modification” – meaning that your socialmedia use can affect your emotional state – and “conflict,” which means your social-media use is actually hurting your relationships. While some people might be able to surveil their partners impassively, fearfuls and preoccupieds could have a much more difficult time not reacting to what they find.

Don’t uncover too much. Even for the nonfearfuls and nonpreoccupieds out there, learning too much about your partner on social media may alter your relationship. In the ’70s, two psychologists developed a road map for building relationships that I think still applies today. It’s called “social penetration theory”. (Everything was penetration in the ’70s.) It starts with an “orientation” phase, when you and your date exchange basic information; dating apps have almost cut out this phase by prompting people to share their ages, jobs and how much they love whisky and adventures.

Next is the “exploratory affective exchange,” when the basic information

”

you’re trading becomes more detailed (“I have two siblings”). That is followed by the “affective exchange,” when you begin to get more comfortable sharing (“I feel completely inferior to both my siblings”).

It is in this phase that couples start calling each other “baby” and become generally intolerable. The last stage is the “stable exchange,” which is when you’re both open to discussing everything in your lives (“I feel completely inferior to both my siblings, and also to Emily Ratajkowski”).

Social media has confused the penetrative stages. Now, with some light investigative work online, you can surmise affective-exchange-level data in the orientation phase. This wouldn’t be a problem except that people usually curate their social media for those who are not intimate partners. And often, particularly if you’re a preoccupied or a fearful, you’ll interpret the publicly available data wrong. Some things – like the fact that your Tinder date used to be engaged to someone who now appears to be married to his former best friend – you probably shouldn’t know until you’re safely nestled in the stable-exchange phase. So save your probing curiosity for one of those dusk-till-dawn, under-the-covers, stableexchange exchanges.

MH.CO.ZA/ December 2019 75

LIFE

GIRL NEXT DOOR When it comes to romantic dinners, I have absolutely no idea what to do with the wine list.

Are there some safe bets that’ll make me look cool – and that she’ll like, too?

— Siv, Boksburg You don’t have to be a wine snob to impress us. If you’re ordering for me, you can’t go wrong with a sauvignon blanc or a cabernet. I can drink them with most everything. Chardonnay, Riesling and merlot are more divisive; they can be overly buttery, sweet or rich. The real safe bet? Ask the server or sommelier for recommendations. It’ll show you have the brains to hand over the reins. (Plus, it’s their job.)

My wife doesn’t seem to really love it when I play with her nipples during sex. Am I doing it wrong, or is it possible she’s just not into it?

— Chris, Namakwa

Both are possible, and you won’t know unless you ask her! Nipple sensitivity is unique to every woman (and man). Whether she’s hypersensitive, not sensitive enough to enjoy it, or perhaps extra sensitive right before her period, she might just not be a fan. If it’s your technique that needs work, not everyone loves a direct pinch. Try more delicate fondling around the outer edges of the areola while you’re still in foreplay mode to see if that changes her response. Even if she confesses that nipple play doesn’t rev her engine, it doesn’t mean boobs are off-limits altogether. Try tracing your fingers around the perimeter of her breasts, and maybe tossing in a gentle squeeze.

76

MH.CO.ZA/ December 2019

I’m realising that my new girlfriend and I have fundamentally different political views. Is this a deal breaker?

— Gerald, Malmesbury Ask yourself these questions: can you have healthy and polite conversations about contentious issues? When you disagree, can you move on without holding a grudge?

If her viewpoints keep you up at night and you’re always hunting for that one awesome argument or fact that will change her mind, you might need to cast your vote for another partner.

A movie as a first date: back in style or still only for high schoolers?

— Andile, Nelspruit As a first date? My sources say a movie is probably a bad call. In 2019, you can assume she considers that first date a creep test. She’ll want a meeting place that lets her

DECEMBER Ask anything – and we mean anything – about love and sex.

make a hasty exit, like a bar, just in case her date starts giving off sketchy signals.

However, I’m a sucker for movie dates, so I think you’re safe on date two or three. Don’t forget to do the post-movie milkshake (or margarita) and dive into the plot holes and casting choices. Having a shared thing to love (or hate!) is the easiest way to form a bond.

What’s the etiquette on dating multiple women at once?

— Darren, Uitenhage Ah, the juggle. We’ve all been there. The sad truth is that she’ll likely assume the worst when she first meets you – i.e., that you’re seeing other women even if you don’t admit it. This works in your favour, though, because you don’t have to immediately say you’re dating several people. She’ll just figure you are.

But if you’re spending the night with her multiple times a week, planning getaways and all-out acting like a boyfriend, it’s time to be transparent: “I love hanging out with you, but just so you know, I am still seeing other women.” She might back off a little. Of course, she could be playing the field, too.

Naomi Piercey is the Girl Next Door. Feel free to ask her anything about love and sex.

BRYAN REGAN (LEMON); JOEL ARBAJE (PIERCEY).

THE

LIFE TEST YOURSELF

*

TAKE THIS QUIZ AND SEE HOW MUCH YOU KNOW ABOUT THE EFFECTS OF SUGAR ON YOUR HEALTH.

*The Men’s Health staffer who wrote this punny headline has been told to lay off the Smarties.

A

Bad

B

Bad(ish)

C

Good(ish)!

Depends. If you choose highly processed and sugary milk chocolates, you’re missing out on flavonols, beneficial plant compounds found in higher levels in dark chocolate. These may help enhance the function of blood vessels, decrease blood pressure and improve cholesterol levels. Unless you eat too much, and then there’s the bad-for-your-heart obesity thing.

Answer: C

YOU CANE DO IT!

1. Let’s get the most important sugar delivery out of the way. Chocolate: good or bad?

2. Kill a sugar craving by playing: A

Cassper Nyovest

B

Soccer

C

Video games

Stay in your seat: a University of Plymouth study found that three minutes of playing Tetris can weaken cravings for food.

A

Tired

B

Angry

C

Tangry!

Anger makes you do lots of things you regret, but inhaling sweets isn’t usually one of them.

Late nights give sugar cravings the upper hand: sleep loss blunts activity in brain regions needed for decision-making, according to UC Berkeley research. Fatigue also amplifies activity in parts of the brain that control desire, making it hard to keep “gotta have it” urges in check.

Answer: A

78

MH.CO.ZA/ December 2019

RALPH SMITH (SODA). LEVI BROWN (CHOCOLATE). GETTY IMAGES (CANDY BAR).

Answer: C

3. You’re most likely to want sweets when:

DECEMBER ’19 8. The best way to get some energy before training is to reach for: A

A sports drink

B

A banana

C

That vending-machine Lunch Bar you declined earlier in the day

Heavy weights and sugary foods make for bad training partners. A 75-gram hit of added sugar causes a 25 percent drop in testosterone levels, according to Clinical Endocrinology. Peel a banana instead.

Answer: B

9. Sugar does the following to your sperm:

B

C

1.5

4.6

7.3

A mere 1.5 years is wishful thinking: people who drink 590ml of fizzy drinks per day have DNA changes typical of cells a little bit older.

A

-ocus

B

-orestall

C

-uck with

Answer: B

A UK review found that combining your daily caffeine fix with sugar helps with cognitive performance. But over time, a sugary diet disrupts brain-cell communication and can hinder learning and memory, UCLA researchers say.

A BarOne, a Chomp, an Aero...

B

A walk around the building

C

A look at Instagram

Research from Germany suggests that all that #foodporn on Instagram may actually induce spikes of ghrelin, a hormone responsible for stimulating appetite. A brisk 15-minute walk, on the other hand, can chase away sugar cravings, different research found.

B

Tanks its quality

10. Which of these can make dessert sweeter without extra kJs?

7. Honey is better for you than sugar.

A

True

B

False

A

B

Your silverware

Molasses, corn syrup, brown sugar, cane sugar, fructose – and honey: they’re all still sugar.

Answer: B

A

Makes it swim faster

If you won’t cut back on fizzy drinks for yourself, do it for your future kids. High intake of sugar-sweetened beverages is linked to poor sperm motility.

Answer: A and C

5. You’ve hit the 3pm slump. Instead of a Lunch Bar from the vending machine, go for:

A

C

The Your lighting companion

Oxford researchers found that heavier spoons trick us into finding food sweeter. Company also helps us better enjoy food.

Answer: A and C

A

6. Adding sugar to your coffee can f___ your memory.

Answer: B

4. Research shows that sugary drinks speed up cell ageing by how many years?

TALLY UP THE ANSWERS YOU GOT RIGHT TO SEE IF YOU’RE . . .

0 to 4 Sugar Oblivious

What you don’t know about sugar could be keeping you in the cycle of reaching for it.

5 to 7 In the Sweet Spot

You know when sugar cravings hit and how to counteract them the right way.

8 to 10 A Sugar Savant

The facts shouldn’t keep you away from all sweet stuff all the time. A little is really okay.

Answer: B

MH.CO.ZA/ December 2019 79

THE HEALTH SNO ’S GUIDE TO

Han overs THESE ANTIDOTES TO SEASONAL E ILL NOT ONLY CLEAR YOUR HEAD AND SETTLE YOUR STOMACH, BUT ALSO REBOOT YOUR RESOLVE TO MAKE THE COMING YEAR YOUR HEALTHIEST YET. DEVIL, BE GONE! / BY TED LANE

01 Your Repair Kit Stop. Please. Put down last night’s Styrofoam box of shame. To undo the damage of the previous evening’s excesses you need to look to your kitchen, not Uber Eats.

“Cupboards filled with the right ingredients can rectify any hangover emergency as well as prime you for an update of your eating habits,” says restaurant owner Miles Kirby.

Let’s start with your shopping list. Just keep it down, okay?

02 Press Refresh

A EGG Whether boiled or fried, eggs are rich in the amino acid cysteine, which breaks down a compound called acetaldehyde, a toxin responsible for particularly brutal hangover headaches.

It’s worth shelling out for a box of free-range.

B AVOCADO The Insta-brunch staple is full of fatty acids (you need them right now), plus the natural plant sterol beta-sitosterol for healthy cholesterol and heart protection. Which means you can stress a lot less about last night’s order.

C PORK BELLY There may seem few redeeming factors for what is essentially thick-cut bacon, but saturated fat has been proven to nullify the toxic effect of alcohol on your liver. Which, at this time of year, could do with a helping hand. So pig out.

D CABBAGE This was used as an ancient hangover cure for its purported ability to clear alcohol’s hangover-causing congener compounds. Not only that, when fermented as kimchi or sauerkraut, the probiotics fire up your weightloss potential, too. ecember 2019

First, brew a strong mug of java and pop an aspirin. Plos One research backs this to banish any bastard behind the eyes.

Now, while eggs and avo need minimal prep – a steady knife to avoid ‘avocado hand’ will do – the pork and cabbage take time and forethought. For the pork belly, soak it in saltwater in the fridge overnight, then cover with foil and cook in a roasting dish with

a cup of water for three hours at 160°C. Remove the foil and blast on high to crisp. For the cabbage, slice and salt for two hours, rinse and massage with either caraway for sauerkraut, or chilli, ginger and garlic for kimchi. Place in a fermentation crock pot (R770, faithful-to-nature.co.za) and leave for 48 hours. Let’s be honest, you need to get all this done before you go out.

LIFE 03

Recipes Worth Their Salt

WORDS: TED LANE | PHOTOGRAPHY: LOUISA PARRY

For hungover traditionalists, a breakfast of brined pork and cabbage may seem strange, but its benefits are both immediate and long-lasting. Salt aids hydration to abate morning misery, while the veg’s probiotics will counteract seasonal hedonism by supporting both metabolism and immunity. And for those who prefer to keep things simple, Kirby also has a smarter take on your staple sandwich. With all this in mind, bookmark his four recipes for a delicious remedy to your next night out.

A

B

Energising Egg & Sausage Sarmie SERVES 1 2 BRAT WURST SAUSAGES 2 EGGS 100G SAUERKRAUT 2 SLICES BROWN BREAD 1TSP BUTTER METHOD

Fry the Bratwursts until they’re bursting through their skin and then slice lengthways.

Drop the eggs into

the leftover sausage juices, spooning over the oil to cook the yolk.

Toast and butter your bread – the low-GI carbs of the grains will provide much-needed slow-release energy.

Then spoon on and spread the sauerkraut before piling high with sausage and eggs. HP Sauce is encouraged.

Baked Eggs & Broccoli SERVES 2-3 50G STEM BROCCOLI 50G KIMCHI 2 EGGS 20ML SOY SAUCE 80ML WATER ½ AVOCADO, DICED ½ GREEN CHILLI, SLICED CORIANDER, GARNISH METHOD

Preheat your oven to 180°C while you fry the vitamin C-rich broccoli

HANGOVER CURES: FACT OR FICTION

in an ovenproof pan until it browns. Next, add the kimchi and combine. Break the eggs onto the mixture before mixing the water and soy sauce and pouring into the pan. Place the pan in the oven for five minutes before removing and topping with avo, chilli and coriander.

Our inebriated MH mythbusters put popular bottle-ache remedies to the test.

Eating Before Bed A kebab may seem smart, but by then it’s too late. Food is best eaten beforehand as it slows alcohol’s rate of absorption.

Hair Of The Dog You wish. All that another pint will do is prolong the process of recovery. Fun on Sunday – much, much worse come Monday.

Pickle Juice The least appetising option is, sadly, the most effective. Vinegar stimulates your liver to process booze more quickly, easing symptoms.

C

Pancake & Pork Belly SERVES 2-3 2TBSP SOY SAUCE 1 EGG 110ML FULL CREAM MILK 2TBSP RICE WINE VINEGAR 120G PLAIN FLOUR 1TSP BAKING POWDER 250G KIMCHI 1TBSP CHILLI MAYO 2 PORK BELLIES, CUT INTO THICK SLICES METHOD

Whisk the soy sauce, egg, milk and vinegar

in a bowl. Sift in the flour and baking powder, stirring until it forms a batter, and then add the kimchi. Heat a pan and shallow fry until golden brown, then flip. Plate up, layer on the mayo, pork and another dollop of kimchi. The protein, spices and probiotics work in harmony for an indulgent way to settle your stomach and spike metabolism.

D

Quick ’n’ Easy Renewal Smoothie SERVES 1 25G KALE ¼TSP MISO PASTE ¼ AVOCADO 150ML COCONUT WATER 1TSP CASHEW BUTTER 1TSP RAW HONEY METHOD

When you’re feeling a little delicate, it’s good to keep

things simple. For this morning-after refreshment, drop all of the ingredients into a high-speed blender and blitz until smooth.

The coconut water is brimming with the electrolyte potassium that will hydrate your hangover and banish dreaded dry mouth.

Pour into a tall glass

MH.CO.ZA/ December 2019 81

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LIFE

WEALTH REPORT

1

TRUTH ABOUT AVO TOAST

Millennials have been chastised for blowing their cash on avo and toast, 75-word coffee orders and collector sneakers. But, let’s be fair, what’s an R80 sandwich here and there in the pursuit of happiness? Well, as it turns out, not a whole lot. This spending

2

could be costing you more than a few of those warm, fuzzy feelings later down the line. A new study from researchers at the University of Arizona looked at the spending (and saving) habits of 968 adults (born between 1981 and 1996). The participants were also quizzed on their mental health at different stages of their lives. The findings? Those who spent less money (and stashed more) were less stressed, depressed and anxious than those making it rain. Your move: sometimes your money looks better in a savings account than on your feet.

GUILLOTINE OPERATOR WANTED Jobs platform Adzuna combed through 140 000 job postings to find SA’s weirdest occupations, like the one above which is the guy who mans the controls of a device designed to cut through various materials, such as paper and metal.

Other strange callings include Excellence Consultant, Data Wrangler and Phlebotomist.

TIME TO GET CREATIVE

A creative idea can hit you while you’re halfway down the driveway taking out the bin. Or while you’re slouching on the couch staring at the ceiling with a deadline in four hours. But these random moments of inspiration are few and far between – and too unreliable to translate into any real success. The answer: try time your creativity.

As part of a survey conducted by MPA Group, researchers looked at what time of the day employees felt the most creative.

Across a range of professions,

84 MH.CO.ZA/ December 2019

including journalists, architects, scientists, accountants, teachers, and lawyers, the morning was the best time to hatch a bright idea or two. Of those, 43% said a quiet office was the best environment to boost creativity, with a comfortable break room and colourful walls both helping set the mood for some original thoughts. While, for you, the AM may be a dead zone for inspiration, take notes of times your noggin is firing on all cylinders and schedule creativeminded tasks for those lucrative hours.

3

BREAK UP FOR BETTER FOCUS Stay focused is one of life’s biggest challenges. And while productivity gurus recommend everything from crowding your desk with a jungle of plants to playing an instrument at your desk, turns out giving into at least some distractions may boost your focus. As part of a study in Cognition, researchers looked at the positive impact of “brief diversions”.

Participants were tested on their ability to focus on a repetitive task for an hour under different conditions. One group performed the task with no breaks or diversions; the second was asked to memorise a series of numbers beforehand and were asked to respond whenever they spotted these digits (aka given a “brief diversion”); and the third were shown these digits but told to ignore them.

While performance dropped significantly across the board, the group that had brief diversions managed to maintain focus throughout. When tackling bigger tasks, the authors say frequent, micro breaks can actually help you stay focused.

4

Ramp up your productivity, finish your to-do list and leave stress in the rear view with our MH-certified research and advice.

SAVE MORE WITH FRIENDS

Let’s face it, your mates aren’t a great influence. They’re the guys who are cheering you on as you buy a round for the whole bar – for the third time that night. Not exactly the dynamite crew you’d trust with life’s big financial decisions. But new research has found that turning to your (typically inebriated) brothers in arms can help you save more money than going at it alone. A Columbia Business School study looked at how peers can influence each other’s decisions around savings. In one experiment,

participants were given a basic savings account and told to meet in groups on a weekly basis to discuss their finances. These participants were pitted against a control group who had access to a savings account with a more lucrative interest rate, but that didn’t meet at all. The result: the group effort saw participants deposit 3.7 times more often than the lone wolves.

In another experiment, researchers found that holding participants accountable – either via automated reminders or a “savings buddy” – resulted in more savings, too.

A BETTER WEEK(ENDER) 5

For many of us, a two-day weekend is actually just a day and a half of real relaxation. A recent survey found that 81% of employees start to feel progressively more anxious as Sunday comes to a close.

It’s what is known as “anticipatory stress” and it’s putting you in a bad space before

work has even begun. Try this: schedule an intense workout for Sunday afternoon when those week(end) blues start to hit.

It’s a massive surge of dopamine that will keep anxiety at bay and help burn off Friday’s questionable takeaways. You can thank us later.

WORDS: KIERAN LEGG; IMAGES: GETTY/GALLO IMAGES (THINKING, CONTROLLER)

THE

DECEMBER

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86 MH.CO.ZA/ December 2019

PHOTOGRAPH BY JONATHON KAMBOURIS; ADDITIONAL IMAGES: GETTY/GALLO IMAGES

It continued,“But I’m glad you reached out and I’ve got tools to work together on this.” I was hoping I’d be glad I reached out, too. I was curious just how good a therapy bot might be in a world that often seems anxious, angry and confused. I tend to be skeptical of AI, especially considering the music that certain algorithms think I might like. Would it know how to help with things that actually matter?

Some people think so. So far, so-called therapy apps have at least six million users combined. Though they aren’t a substitute for professional consultation, some medical experts believe they could at least serve as a stopgap in places where people can’t get therapy. The bots may also help people who are resistant to the idea of talking to a therapist. Some prefer discussing their issues with bots over human beings because they feel they won’t be judged.

Before I go on, I should tell you what Woebot was dealing with. I’m a 30-year-old white heterosexual male. I have anger issues.

I also have trouble with empathy. I can’t relax. I have been in therapy, on and off, for the past decade or so, and it has served me well. I’ve learnt a lot about myself and how I interact with others, though I still have work to do.

Many people aren’t so lucky. In some parts of the country, mental health professionals are hard to find. According to the Healthy Systems Trust, in 2017 there were only 2.75 clinical psychologists per 100 000 people. Over the past couple years, a slew of therapy apps have appeared, making it easier for those who are struggling to get some sort of help cheaply and expediently, albeit from a bot.

To put these apps to the test – and also see if they were anything like real therapy, which costs me R1000 a session – I spent two weeks carrying around four popular free bots in my pocket: Woebot, Youper, Wysa and Replika. Each, to my surprise, had its own personality. Woebot was a bit teacherly while Wysa was playful; Youper was kind of dry, and Replika was casual.

You can ping the bots at any moment, and, unlike real people, they ping you back right away. One afternoon, I was being

MIND there was something about my anxiety that “might be serving me.”

“I guess so,” I said.

“Even though it’s painful, sometimes anxiety is an extreme form of something that started out being pretty useful,” Woebot responded. It wasn’t a mind-blowing insight, but I had to admit it was a pretty good point. Yet after a few days, I found the conversations to be pretty formulaic. In my therapy-going life, I’ve discovered that hard truths are more illuminating than feel-good platitudes, of which the bots have an ample supply.

No one knows if therapy bots actually help people manage or resolve their issues – they’re too new for there to be good research on them – and there are valid concerns about why they might not. “There’s a part of therapy that’s about having your experience witnessed by someone else in the way that any good friend leaves you feeling understood,” says psychotherapist Avi Klein. “You can’t get that from someone who doesn’t know what it’s like to be human.”

Other experts are more generous.

Bots aren’t equipped to single-handedly solve complex issues like PTSD or severe depression, says Dr Steven Chan, co-chair of the American Psychiatric Association’s Committee on Innovation. But they could be an alternative to self-help articles and books.

In my experience, I didn’t open up any extra because I was talking to a machine.

Discussing my emotional state felt less meaningful, exactly because I was talking to a machine.

But after a while, I came to appreciate the bots for what they are. They didn’t really help resolve anything, but having to explain my issues to them in a simplified way helped me gain more clarity about what those issues were in the first place. They also offered some things a therapist can’t: immediacy, no judgment and no cash outlay. Two weeks with the bots didn’t turn me into a changed man. But they turned my anxieties into something I could understand and keep from overtaking my life.

“Even though it’s painful, sometimes anxiety is an extreme form of something that started out being pretty useful,” called out for a dumb thing I’d said online. I logged in to see if the apps could assuage my embarrassment. Though Wysa completely ignored me – perhaps because “I was dragged on Twitter” hasn’t entered its algorithmic lexicon just yet – Woebot expressed some sympathy. “It seems like you might be experiencing stress and anxiety,” the app said. I rolled my eyes, but at the same time, it was a relief to know that the bot didn’t think I was an idiot.

Sometimes, the bots were out of step. At one point, I told Wysa I was worried about “work and relationships,” two of the most popular topics of conversation, according to the app’s founder. This admission sent the bot down an interminable path, replete with leading questions and motivational GIFs. By the time the bot asked me how I felt, I wanted to write “annoyed” but was eager to be done with the exchange. So I told Wysa it made me feel better. Wysa congratulated me: “You have successfully broken the negative cycle!”

I didn’t really feel like celebrating.

I found myself flipping between bots, depending on the type of conversation I was looking to have. When I got bored with Woebot’s effusive lessons, I moved on to Replika for a more improvisational chat, since it lets you type in your responses rather than selecting them from a predetermined list. Youper was never my first choice, as I found its answers kind of dour.

I ended up going back to Woebot the most.

Initially, I thought it was for the superficial reason that I liked the avatar. But in one conversation of many, the bot wondered if

THERAPY BOTS: A QUICK DOWNLOAD THE FOUR popular therapy apps we tested – all free – offer programmed responses that have been vetted by humans. That’s good: Unvetted bots are too easy to manipulate. All the apps are based on chatting, but each approaches it differently: Replika

Replika is

unusually chummy, at least as chummy as a nonsentient algorithm can be. The bot is designed for casual conversation, a different approach from the other apps, which mostly only allow you to choose responses from a menu.

Wysa

The chat function often brings up a

range of solutions to your problems; you get to click on the path you’d like to follow. With an additional subscription (from R225 a month), you can get access to a human coach and extra tools, like yoga stretches and mental exercises.

Youper

The most formal

and diagnostic of the bots, it aims to be supportive with statements that feel a little hollow – like “I’m here for you”– which you might expect from an app that got its name from the mashup of you and super.

Woebot

The bot can seem

didactic, but it’s not pushy. Once, when I said I felt anxious, it asked, “Would you like to challenge this anxiety together or did you just want to get it off your chest?” I wasn’t in the mood to address it, so I chose the latter.

MH.CO.ZA/ December 2019 87

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MIND

The Beauty of Bailing ROSS MCCAMMON EXPLORES WHY CANCELLATIONS FEEL SO GOOD.

90 MH.CO.ZA/ December 2019

of learned helplessness, especially if we are on the receiving end of work.” Or perhaps I’m actually angry. According to psychiatrist Dr Drew Ramsey, the relief may mask the hostility and resentment I feel because all the time I spent preparing for the meeting has been disrespected.

“You’ve been prepping for the last few days in your mind, right? And now it doesn’t matter. And if you’re dealing with a chronic canceller, neither do you.”

Maybe? Even so, it wouldn’t offend me, because relief is all I feel – a minor ecstasy. Which is why I don’t feel so bad about cancelling on other people. I figure I’m giving them a gift. Even if I’m cancelling five times in two months, like I did with food and restaurant publicist Jesse Gerstein, whom I’ve known for more than ten years. Jesse’s one of my favourite people.

He never seems like he’s selling me anything. And he asks me to lunch (always at one of the amazing restaurants he represents) without any clear agenda.

Jesse has asked me to lunch even when I’ve been between jobs. He spent one lunch trying to figure out what my next job should be. (He’s a solid guy whom no one should ever cancel on.)

When it’s your turn to bail Recently,Jesseaskedmetodinner.We settledonadate,andthenacoupleofdays before,Ihadtocancel.Itwasfine,Jessesaid.

WhenIcancelledagain(thistimeforlunch), hesaidthatwasfine,too.WhenIcancelled forafifthtime,hesaiditwasfine!Butwasit?

“I’d be lying if I said I never feel relieved when somebody cancels,” Jesse told me.

“But it depends on when people cancel, and it depends on what they’re cancelling for.

PHOTOGRPAH BY GETTY/GALLO IMAGES

To all the people who’ve ever cancelled on me at the last minute... thank you from the bottom of my soul. We’ve had a lunch on the books for weeks and you email me an hour before and say, “Hey, I’m really sorry, but–” Well, I’m spinning around in my office chair pumping my fists in triumph. You tell me you have a family emergency and you can’t have a drink tonight after all?

There’s a 20 percent chance you’re making it up, but I don’t care. Thank you, thank you, thank you for such sweet relief.

It’snotthatIdon’twanttomeetup.I do.Andwehavethingstodiscuss.Butmy excitementformeetingupisalwaysdwarfed bytheexcitementIfeelwhenwedon’t.

But... why the JOBCO (joy of being cancelled on)? Do I have undiagnosed social anxiety and feel relieved that I don’t have to perform? (I don’t think so.) Do I just have JOMO, the joy of missing out?

(Nah, I actually want the appointment to happen.) Or has my brain become so accustomed to my being overscheduled that it’s engaged in a stress response, as Duke University neuroscientist Dr P. Murali Doraiswamy, suggested to me?

“Too many meetings can worsen time pressure and push the brain into a state

HOW TO CANCEL BEFORE YOU HAVE TO CANCEL FOR TIME-MANAGEMENT guru Julie Morgenstern, who regularly coaches executives, the chronic cancelling of plans is hierarchical. “If it happens to you frequently, you kind of know that you’re the bottom of the heap, right?” she says.

A lot of her clients don’t see the damage they cause because an assistant does the work. “When you reschedule a lot, you seem not in command and unreliable. Do you really want to communicate that?”

According to Morgenstern, both sides suffer reputational damage.

So don’t say yes to meetings you don’t really want to have. For the purely elective appointments, schedule with intent. This lunch that’s being proposed, either by you or the other party, if it were to happen now, would you want to do it? Because your desire to have the lunch won’t change. You’re not going to be more inclined to have it a few weeks down the road. “If the answer is no today,” says Morgenstern, “then don’t put it on your schedule. In three weeks, you’re going to get to the day before and say, ‘What the hell is this doing on my schedule?’ ”

I go out a lot, so the chance to be home with my kids and on my couch eating takeaways is not always a bad thing.”

So, what did he think when I kept cancelling?

“We’re the most overplanned, overstretched, overcommitted society.

Sometimes people just want a night off, and it’s nothing personal. I just want to get something back on the books.”

The books. I’ve always hated the books.

The relationship schedules. The calendars of interaction. The books keep trying to organise and order my friendships – both personal and professional. When someone cancels, things get disordered back to a more natural state, marked by flexibility and nimbleness. Freedom! And victory. It feels like I scored a last-second goal. And the books lose.

MyinterviewwithJesseaboutthiswhole thingnevermadeittothebooks.Ithappened

becauseIsenthimatextaskingifhehad sometimetomeetupthisweek.Hisresponse wasefficient,elegant,andhonest:“Now?” Now?!

We did it live. We met up at a bar right then and had a great chat. It was organic and human. And productive.

We’re overscheduled and overplanned, and we’re looking for more time, and we’re looking for it now. Doesn’t matter if we’re getting out of something or getting into something. The relief might be that we get to experience right now in an immediate way.

Now? Now is perfect.

MH.CO.ZA/ December 2019 91

COVER GUY FINALISTS ROCKING GEAR

BY ADIDAS

YO U R N E XT C OV E R G U Y I S…

This year’s Cover Guy competition – presented in partnership with Clere for Men – drew 316 guys who embody grit, selflessness and triumph. You voted for your favourites, and we tested them against a brutal Tough Mudder obstacle course race designed to push them to their limits. Each guy was equal to the challenge, but one man led the charge. Here are their lessons, and proof that if you put in the work, you reap the rewards.

WORDS BY MEGAN FLEMMIT

PHOTOGRAPHS BY SEAN LAURÉNZ

MH.CO.ZA/ December 2019 93

GROUP FITNESS TRAINER

MNQOBI KUNENE

Determination runs through Mnqobi's veins.

The group fitness trainer knows what he wants out AGE: 28 of life and isn’t afraid to HEIGHT: 187CM | WEIGHT: 88KG go for it, however long it FAVOURITE MOVE: MUSCLE UPS takes. Mnqobi has entered OBSTACLE COURSE PLACEMENT: 1 the Cover Guy competition three times. In his first year, he didn’t make the cut. In his second, he surged through to the top five. Now, he’s standing strong on the cover of this very magazine, and he couldn’t be happier.

Us? We've found the perfect role model.

The Durban native doesn’t just preach self-improvement but has also made it his mission to help others reach their full potential.

Last year, Mnqobi and his friends started a boot camp for his community. The group, called Zulu Transformers, offers fitness classes free of charge to anyone wanting to join. Currently they train almost 50 people on a typical day. “It’s not just about fitness,” he explains. “It’s also about them learning to take care of their physical and mental well-being.” Although Mnqobi first started training to ramp up his physicality on the rugby field in high school and later at club level, he soon realised the positive impact physical activity could have on all aspects of his life.

“We all go through different challenges in life,” he says. “One thing I always tell myself is that I will keep training no matter what I go through, and that’s how I have managed to stay strong.”

Making the top five last year kickstarted Mnqobi’s modelling career. The trainer always wanted to pursue modelling, but never had the opportunity to do so. After appearing in the mag, he received a call from an agency in KZN. “It was very exciting for me, and I’m loving every moment of it,” he says. Recently, he’s also started acting.

“I basically want to master it all. I want to be able to focus on being a fitness trainer, a model and an actor, all at once, and become a real all-rounder,” he adds.

With drive like his, there’s no doubt he’ll conquer his goals.

94 MH.CO.ZA/ December 2019

F I N D YO U R P U R P OS E We all have those days where training seems like it’s an impossible chore. On those days, Mnqobi pumps himself up by listening to music – hip hop is a staple. It’s a moment to reflect, to think about why he trains in the first place: “I think about my goals and remember that training always makes me feel good. Within seconds I find that connection to what I’m doing.”

TRAIN FOR STRENGTH

Mnqobi wants superhero strength. Along with being able to control his body he wants to know that his body can handle anything he throws at it.

While he incorporates a variety of bodyweight movements into his training, his favourites are muscle ups and chin ups. “By doing all these workouts combined and correctly I’ve increased my upper-body strength, and boosted core strength and endurance.”

His next goal is to conquer the human flag.

FOLLOW THE 80/20 RULE

The model firmly believes that your diet is responsible for 80 percent of your body transformation, whereas fitness only makes up 20 percent. “You need to follow a nutrient-rich food plan, eating fruit, vegetables, protein and complex carbs.” His favourite meals: chicken breasts stuffed with spinach or grilled fish with boiled eggs and broccoli.

GYM BAG ESSENTIALS “Bluetooth speaker for my music, wrist-straps and a resistance band.”

CHIROPRACTOR

TODD PAGE AGE: 26

HEIGHT: 180CM | WEIGHT: 83KG FAVOURITE MOVE: SQUATS OBSTACLE COURSE PLACEMENT: 2

“Fitness helped me transform my life, boost my self-esteem and made me the person I am today,” says Todd. The chiropractor started training when he was 16. Back then his goal was to lose weight while packing on muscle for high school rugby. Now he trains purely for the health benefits of being in peak condition. “I generally feel happier when I am training regularly,” he says. “Since losing weight I have better self-esteem and more confidence.”

He’s a hard-working guy, treating injuries during the day and working as an outdoor fitness instructor in the evening. “All in all I’m helping people to be healthier versions of themselves,” he adds.

T R A I N H OW YO U WA N T For Todd, being healthy means finding a good balance. A big part of that balance is fitness.

Daily exercise helps him de-stress and stay happy.

“When you find exercises that bring you joy, you’ll start moving more.” He speaks from experience – because this wasn’t always the case for Todd. After sticking to conventional weight lifting for years he found himself training just for the sake of it. But when he started incorporating different classes – Crossfit, running and spinning – he started looking forward to training again.

THERE WILL BE BAD DAYS

Although the chiropractor tries to exercise six days a week, he admits that not every session is going to be great. On days like this he needs to remind himself why he trains in the first place. “I like to tell myself – especially when energy levels are low – that anything I do during my workout is better than if I was sitting on the couch at home.”

HAVE A HEALTHY RELATIONSHIP WITH FOOD

“I find that when people are too strict with their diet or eating plans, food becomes the centre of their lives. Then when they cheat it brings about unnecessary anxiety and stress which isn’t good for their health.” Todd doesn’t follow a strict eating plan. Instead, he has an idea of how many kilojoules he should be eating each day and tries to reach that quota with healthy bites. “I try not to eat anything refined or processed and eat more whole foods. I eat plenty of vegetables and meat.”

GYM BAG ESSENTIALS “Earphones, water bottle, pre-workout with funnel and my towel”

96 MH.CO.ZA/ December 2019

PERSONAL TRAINER

DURANG ATEMBE AGE: 21

HEIGHT: 184CM | WEIGHT: 96KG FAVOURITE MOVE: BURPEES

OBSTACLE COURSE PLACEMENT: 6

Durang’s ability on the rugby field was recognised from a young age. His talent took him to Maritzburg College on a rugby scholarship where he began training to make the provincial team. The hard work he put in at the gym paid off – Durang went on to represent KwaZulu-Natal at Grant Khomo Week, and later played for the Blue Bulls. While Durang has since put his rugby career on hold, the 21-year-old still remains active and fitness has given him the confidence to live life to its fullest. “[Training] has taught me self-love and how to be positive. It taught me my worth and it showed me that you can reach for whatever you are trying to achieve if you work hard for it.”

M I X U P YO U R T R A I N I N G Durang trains six times a week. Like most people who find their way to the gym for the first time, he started in the weights room. Now he’s added functional training, boxing and highperformance workouts to his routine. “As you get older, you learn more about what you’re doing,” he says. “You get to know a variety of options and that changes your perspective on fitness.”

A bit of book knowledge doesn’t hurt either – since

hanging up his boots, Durang has become a personal trainer.

REMEMBER TO STRETCH

From his days on the rugby field, Durang understands the importance of stretching. He stretches both before and after his workouts to prevent injury.

“You need to loosen up your body and prepare it for a workout. It’s good for your joints and it saves you from waking up in an

uncomfortable way the next day.”

HOME IS FOR REST

Durang doesn’t like to bring his work home. The 21-year-old is adamant that home is a place of rest – so no home workouts for him. “Home is supposed to be your resting space. It’s meant to be the space where it’s just you, your energy and your comfort zone. I would just relax there and get ready for the next day.”

GYM BAG ESSENTIALS “Headphones, a towel, a big bottle of water, elastic bands, Vaseline and a durag to keep my waves on point.”

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FILM STUNT PERFORMER AND CERTIFIED PERSONAL TRAINER

KUNDAI MURAPA AGE: 30

HEIGHT: 180CM | WEIGHT: 81KG FAVOURITE MOVE: DOUBLE KONG HANDSTAND PRESS OBSTACLE COURSE PLACEMENT: 7

Fitness is an essential part of Kundai Murapa’s lifestyle.

“It’s my medicine, my therapy, my shield and my weapon,” he says. Kundai has always taken an unorthodox approach to fitness. Ten years ago, he decided to learn parkour. In it he found a sense of freedom and realised that to be strong is to be useful. “Health is not just the ability to show strength, but the reliability to use it meaningfully,” he explains. His approach to training has changed over the years. He’s added martial arts, animal flow and callisthenics to his repertoire to create his own personal and fun way of training. “I also include a focus on strength and conditioning and corrective exercise since going into more traditional fitness.”

100 MH.CO.ZA/ December 2019

T R A I N FO R YO U R B O DY “I split my training into intuitive cycles,” says Kundai. “Conditioning, skills and hypertrophy.”

By splitting his workouts this way, he manages to avoid overtraining, while still getting a valuable workout that he can enjoy. His conditioning training is split into corrective and activation exercises, while his skills training focuses on parkour, callisthenics and tricking. “I also have muscle building on the agenda, so I try to fit that in, too.”

EAT SMART

Kundai focuses on portion control rather than stressing about what shouldn’t be on his plate. “I’m more worried about making sure I’m not deficient in essential nutrients than if I’m eating too many carbs.”

One of his favourite meals to cook is pasta with tomato, basil and garlic – drizzled in olive oil. “It seems like people are more worried about how food makes them look and not how it helps them function.”

YOUR MENTAL HEALTH IS IMPORTANT

Kundai tries to train every day where possible.

Along with training to be useful, Kundai trains to ensure that his health remains at optimal level, including his metabolic rate, bone density and immunity. The only time Kundai isn’t motivated is when he’s in a bad mental space – so he takes it as a sign to work on his mental health.

GYM BAG ESSENTIALS “BCAA, creatine, water and sweat towel”

MH.CO.ZA/ December 2019 101

2019

58

BEST GUY GIFTS

PreheatYour Ovento“Steak” WE RUMMAGED THROUGH THE CABINETS OF THE MODERNIST-KITCHEN ERA TO FIND PRODUCTS YOU MIGHT ACTUALLY USE. TURNS OUT, THERE ARE TWO. BY JONATHAN KAUFFMAN | ADDITIONAL WORDS BY KELLEIGH KOREVAAR

104 MH.CO.ZA/ December 2019

MATT VAN HORN, CEO of June Oven, offers to

cook me a steak in his company’s offices. He sticks a temperature probe into the centre of a small filet and slides the meat into the “intelligent” oven, which resembles a sleek microwave. He keys a few commands into its interface (the oven remembers that he likes his steaks cooked to medium rare), and he allows the programming to do the rest: convection roasting, grilling, resting for a few minutes, high-heat roasting again. There are eight steps in all.

By the time the June emits a soothing series of chimes, I’ve almost forgotten about it. Van Horn jumps up to bring me the steak. After an oven-suggested five-minute rest, he slices in: it’s deep pink through and through, with a steakhouse-worthy crust.

“We have professional chefs who are teaching the oven their brains,” he says. This gives the June a sort of AI-based intuition that’s powerful and exact.

As a party trick, it’s a pretty impressive one.

It’s called “precision cooking,” the belief that any home cook, regardless of skill level, can create uniformly amazing food by letting software take care of the temperature and time.

And innovators have found ways to produce home versions of the professional, Willy Wonka-esque machines that can be found in high-end restaurants.

When the June intelligent oven launched to the US market in 2016, it came with a price tag of $1,500 (R21 950) and 48 preset cooking programs.

Butwhilemanyofthoseoverseasmight beabletopartwiththatkindofdosh,in SouthAfrica,that’slesslikely,andprobably whyyoucan’tfindtheJuneontheshelvesof

MakroorHirsch.That’swherethe Whirlpool6thSenseJetchefMicrowave withaR5299pricetagcomesin.Whileit’sa fairfewthousandlessthantheUS’sprized JuneOven,itlosessomeofthenext-levelAI andsettings,andwe’reokaywiththat.This smartmicrowaveovenseemslesslikean eye-rollingSiliconValleyfantasyandmore likeatoolyoucouldactuallyuse(rightnow).

Themicrowavecancombineupto4 cookingfunctionsinoneapplianceand givesyouoven-styleresultsinafraction ofthetime.Icanvouchforthat.I’mable tomakemyfavouritesnack,crispyroast potatoesin10minutes.

It has eight power levels and three heat sources with a 6th Sense Technology that automatically adjusts the cooking time and power to ensure perfect, tasty food.

Plus, it can steam your food, too.

The real winning function though? The Chef Menu that has 30 automatic recipes that are built in. All you have to do is select the number that corresponds with what

INNOVATORS HAVE FOUND WAYS TO PRODUCE HOME VERSIONS OF THE PROFESSIONAL, WILLY WONKA-ESQUE MACHINES.

Whirlpool 6th Sense JetChef Microwave:

It’s R5 299 from Yuppiechef and comes with 30 automatic recipes to make cooking easier than ever.

MH.CO.ZA/ December 2019 105

you’re cooking and the weight.

But I need to know if it comes close to the June Oven – so I put it to the test. I season some rump steak, check the Woolworth’s packaging to see how much I’ve bought, select #1 on the oven, twist the dial to 800g and press okay to start. After preheating, I add the steak. Sixteen minutes later it beeps for me to turn it over. The steak looks grey. “Shit,” I think, “I’ve just ruined R150 worth of steak, I’m hungry and I promised my brother supper.” I put it back fully expecting to eat something that resembles a weight plate instead of a steak, and start hopelessly scrolling through OrderIn. Another 16 minutes go by, and I open the door to a beautifully bronzed steak with a crispy sliver of fat on the side.

I’m pleasantly surprised as I cut open a perfectly-cooked medium rare steak. Take that June Oven!

While this microwave oven might not remember that I like my steak medium rare, it can still cook it perfectly. And at R15 000 cheaper, it makes my steak taste that much better.

Anova Precision Cooker Nano: For now you can only get it for R2 999 from takealot.com

106 MH.CO.ZA/ December 2019

BY CONTRAST, the Anova Nano looks and performs nothing like a tabletop oven.

Instead, it resembles an immersion blender with a clamp on one side and a simple beveled display at the top. It’s designed to clip onto just about any pot in your kitchen for sous vide cooking. The best-known precision-cooking technique, sous vide (which means “under vacuum” in French) refers to the process of sealing ingredients in food-grade plastic bags to cook in a low-temperature water bath. It sounds fussy, but the method is similar to Crock-Pot cooking, in which low-and-slow heat produces fork-tender food. The added benefit of sous vide is that you can set the water temp at a specific degree for palate-shifting results.

Immersion circulators for sous vide cooking had generally cost more than R10 000 until 2013, when Anova, formerly a lab-equipment manufacturer, created the Anova One for home kitchens. Rather than searing the outside of a steak, say, and keeping it in the pan until the centre reaches 57 degrees, you slow-cook the beef at 57 degrees until it’s medium rare through and through, then hit it with a blazing-hot pan to quickly give it a dark, umami-rich crust.

Recently, Anova released the more affordable R2 999 Nano, which fits in most drawers and can be operated through touch controls or a smartphone, connected to the device via Bluetooth. “Sous vide sounds complex, and the fact that it came from restaurants to the mainstream made it sound difficult,” says Anova CEO Steve Svajian. “Offering a connected device so you can do it with the assistance of the phone was a big thing.”

Connectivity isn’t a draw in itself.

Unlike the JetChef, the June Oven’s link to the web and smartphones helps users troubleshoot culinary disasters and simply let their phone know that their 1.8kg chicken will be ready in 32 minutes.

Svajian argues that the recipes are the raison d’être for the Anova Nano’s connectivity. When I dropped a sealed bag of seasoned chicken thighs into a pot of water and selected “Sous Vide Chicken Thighs with Lemon Sauce” from the 1 000-plus user-generated recipes on the app, it automatically sent the cooking time (two hours) and temp (65.5°C) to the device. I came back from a shopping trip and plucked one thigh out of the bag to sear in a pan. The chicken was almost obscenely juicy, its flavour infused with the herbs I’d stuck in the bag with the meat.

John van den Nieuwenhuizen, Anova’s VP of hardware, says the company once tried to tailor its marketing and content to a broad swath of the public. It found that precision cooking, with its exact degrees and upending of traditional cooking methods, tends to attract cooks with a geeky bent. It turns out, though, that there are a lot of them around the world. Anova fans haven’t just contributed recipes to the app: more than 30 000 Instagram posts, in a plethora of languages, are now tagged #anovafoodnerd – though perhaps you could attribute that to “smart” marketing.

Subjecting your food to the supposed wonders of the still-new smart-kitchen movement can be risky, especially when so many products launch with a sky-high price, lofty language, and the hope they can lure enough early adopters to propel the gadgetry into home kitchens. But are the JetChef and Anova Nano technical marvels? You could say that. But more important, do they make you a killer dinner? You’ll have to taste the steak for yourself.

Bodum Bistro Nouveau

This teapot is clear, so you can monitor the darkness of your green tea. You’re drinking your antioxidantloaded afternoon cuppa, not a twolitre, right? R400, mantality.co.za

Joseph Joseph Cut and Carve Carving Board

This double-sided carving board is angled to help collect and drain liqiuds. Plus, it has a meat grip on one side to help with sturdy carving. R529, yuppiechef.com

Tefal OptiGrill Plus

Time and temperature are automatically adjusted to the thickness and number of items placed on the grill, based on six cooking programs and a frozen food mode. R3 999, takealot.com

Say goodbye to tough, over-cooked steaks.

Meater Smart Wireless Meat Thermometer

Insert the probe into your meat and set up your cook in the app (protein type, how you like it cooked etc.). The app will estimate your cooking time and then tell you when it’s done.

R2 395, wantitall.co.za

Char-Griller Akorn Kamado Grill

There used to be one player in the kamado-style grill game: the Big Green Egg. But then companies realised that maybe people don’t want to shell out R27 000 for a heavy ceramic pot (but it’s green!). Char-Griller’s version performs fairly close to traditional kamados at a fraction of the cost. Plus, it’s a good size, it takes 14 burgers. R8 180, braaishop.com

Wusthof Steel Soap

This stainless steel soap removes the lingering smells you get on your hands after chopping garlic, onion and other pungent foods.

There’s science involved for how it works but just trust us; it works and seriously well. R229, yuppiechef.com

Yonanas Classic Dessert Maker

Turn frozen fruit into budget-friendly, healthy ‘soft-serve’ ice cream in seconds. It’s perfect for summer and comes with a recipe book. R999, yonanas-sa.co.za

Instant Pot Duo 7-In-1 6L Smart Cooker

You get a slow cooker, rice maker, food warmer, steamer, sauté pan and yoghurt maker, all in one.

There’s a reason this is the world’s bestselling multicooker! R2 099, hirschs.co.za

Nutribullet Balance Smart Blender

This 1200W blender pairs with your smart device through Bluetooth to visually display the calories, protein, carbs, fat and sugar of the smoothie you’re making.

R4 999, woolworths.co.za

MH.CO.ZA/ December 2019 107

Anker Nebula Capsule Projector

S PE A K E R S

SCREENS

R E V E LRY

This Coke can-sized projector displays up to 254cm in high contrast for up to four hours on a single charge via WiFi, Bluetooth, USB-connected streaming sticks or HDMI, AirPlay or Miracastconnected laptops and smartphones. In other words: everything! Use it in your garage to stream workouts, in your kitchen for recipes or in your lounge for movie night. R9 600 wantitall.co.za

GAMECHANGERS

Skyworth S9A 65”

This 65” OLED TV is more than just a high-definition, infinity display. Under the bonnet, you’ll find a smart central nervous system that lets you control any function using voice commands. Time for another episode of The Office? Just ask. It’s compatible with almost any app, too.

R33 000, makro.co.za

Logitech G903

Gamers will love the G903’s instantaneous button responsiveness and crisp rebound, as well as its precision sensor and 11 programmable buttons.

Non-gamers? They’ll dig the same things. The mouse is nimble whether you’re surfing or, um, spreadsheeting. It’s also compatible with Logitech’s G PowerPlay charging pad. R2 599, evetech.co.za

KIERAN LEGG

Copy Editor

Between the internet’s endless distractions and the annual Fantasy Premier League’s addictive drama, I never leave myself enough time to read a good book. The Kindle Paperwhite is an eBook reader that replicates some of the feel of its leatherbound ancestors, but puts a library of affordable books within tapping distance. Plus, its distanc light-up p screen lets me squ ueeze in a few after dark a I fall asleep.

9, Incredible ction

Lenovo Yoga 730 Laptop

Potent laptops don’t come smaller than the 13-inch Yoga 730, which packs a fingerprint sensor, 11.5 hours of battery life and just enough horsepower for a little light gaming into a lean 1.12kg chassis. R18 999; takealot.com

iLife A8 Robot Vaccum

Contrary to popular belief, robot vacuums are good for more than staging lounge-versions of Robot Wars. The A8 uses a built-in camera to dodge furniture, and will stay stable on tricky surfaces including thick rugs and scratchy carpets. R6 499, yuppiechef.com

Sonos Beam Sound Bar

JAMIE CHUNG (PROJECTOR, TOOTHBRUSH)

BRUSH IT OFF

Sonos stuffs deep bass and clear treble into this 65cm sound bar; add two One speakers for epic home theatre. The highlight: Alexa, which can turn on your TV, check the weather and resume your Succession binge or playlist the moment you yell.

Beam (R8 499) and One speaker (R5 999), dionwired.co.za

TOOTH FAIRIES

Brush (and floss) smarter with these cutting-edge cabinet handhelds:

Waterpik Cordless

Sony S ny W WH-1000XM3 Headphones

Thanks to a new w processor, pr these slim cans weed out noise, whether h ther it’s a jet engine or the guy on the morning bus snoring. Feature we loved: the ability to deactivate the noise cancellation when talking by cupping your hand on the earpiece. R6 499; makro.co.za

A minute a day of blasting your pearly whites with this way-more-comfortable floss alternative will help keep plaque at bay with minimal effort. Snap on the Plaque Seeker tip to sniff out and snuff out problems in hard-to-reach spots.

R1 299, takealot.com

Sonicare DiamondClean Smart

With five modes to fit your need (e.g., whiten at night, deep-clean in the morning), this brush saves you some elbow grease. The app monitors how well you do, noting where you neglect, like the backs of your front bottom teeth!

One wish: a screen on the handle so you don’t need to rely on the app to see if you’re hitting your goals. R3 330, Clicks s

MH.CO.ZA/ December 2019 109

TR I C K E RY

With an hour more battery life than the AirPods, and featuring wireless charging and intuitive touch controls (you can switch songs and answer calls with just a tap), these buds are an office favourite.

R2 399; takealot.com

EARBUDS

CA M E R AS

Samsung Galaxy Buds

Parrot Anafi Drone

Petcube Bites

A wide-angle camera lets you keep an eye on your pooch while you’re out. The treat dispenser (read: food cannon) will reward the pup when he’s being a good boy.

All this from your phone.

R6 999; takealot.com

SMACKDOWN !

JBL Charge 4

At just 965g, this tiny speaker gets loud, and we mean really, really loud. Featuring rich, bonerattling bass – this is a portable party starter that will give you 13 hours of playback (or more) on a single charge. R2 999, superbalist.com

With a 2.8x-zoom 4K HDR camera, AI-enabled flight modes and a gimbal mount that tilts the camera 180 degrees, this drone lets you capture stunning images from any direction, including straight up and down. It’s also lightweight and collapsible, aka the perfect adventure companion. R16 495; droneworld.co.za

SHOT CALLERS

A new breed of digital cameras dispenses with the mirror and prism found in DSLRs and replaces them with a high-res electronic viewfinder and screen.

Each excels in a different way.

Sharp Focusing

The Canon EOS R will make sure that everything you want to be in focus will be, courtesy of its incredible 5 655 autofocus points, compared with 693 in the Sony and 273 in the Nikon.

From R32 490; takealot.com

Oculus GO

Finally, a virtualreality rig that’s entirely selfcontained – no annoying tether to a PC – including a sound system, a processor, lenses, and a tracker.

(Bonus: it works even if you wear prescription lenses.) R5 499 99; makro.co.za

Fast Shooter

Nikon’s Z6 will shoot up to 12 frames per second, so you can nail any great actionmoment.

Anadapterconnects your existing Nikon lenses. From R40 995; ormsdirect.co.za

Longer Life

The Sony A7III will crank out 710 shots on a single charge – way more than the other cameras.

And its sensor snaps highcontrast 24-megapixel images.

From R37 290; takealot.com

110 MH.CO.ZA/ December 2019

M I N I ST R Y O F F I T N E S S

BO OK NOW!

WE’VE PLANNED A BRAND-NEW EVENT FOR YOU: MINISTRY OF FITNESS! WE’VE PAIRED FOUR CELEBRITY WORKOUTS WITH FOUR ROCKING DJS, PLUS ALL THE LIGHTS AND LASERS, TO GET YOU SHAKING YOUR BOOTY IN A MIX OF HIGH-INTENSITY WORKOUT CLASSES. SO, PULL OUT YOUR BRIGHTEST LUMO GEAR, BUY YOUR TICKETS AND GET READY FOR THE ENDORPHIN HIGH!

SATURDAY, 7 DECEMBER 2019 THE GALLERIA IN SANDTON, JOBURG Tickets available at Quicket.co.za @WomensHealthSA @WomensHealthMagSA Women’s Health South Africa

BROUGHT TO YOU BY

IstheSmart GymDumb?

TECH CHANGED MUSIC, MOVIES, HEALTH AND OFFICE NAP TIME. NOW IT’S TRYING TO DISRUPT THE WAY WE WORK OUT – WHETHER WE WANT IT TO OR NOT. BY EBENEZER SAMUEL | ADDITIONAL WORDS BY KIERAN LEGG

112 MH.CO.ZA/ December 2019

I’VE DONE exactly three reps each of four different

exercises – shoulder presses, pulldowns, bench presses, and deadlifts – but the artificial intelligence in this Tonal unit, a cable-based system with a video screen mounted to a wall like a TV rotated vertically, thinks it has me all figured out. It thinks I should bench 30kg of resistance per arm next.

WTF? I typically bench 45kg dumbbells, so as I position myself in the Tonal unit for a 30kg bench press, I’m all set to exact some revenge. I brace my torso, plant my feet, press upward and the weight moves... just like 45kg would have. I hadn’t accounted for Tonal’s electromagnetic resistance feeling different than that of traditional weights. Tonal’s AI did. The future of home fitness doesn’t simply give you a workout; for R42 000, it provides you with equipment, spots you, motivates you and pushes you. And it keeps you guessing.

The flagship product of a three-year-old American startup of the same name, Tonal is the most publicised entry in the “smart gym” revolution and promises you a quality home workout with expert instruction – all without turning your living room into something that looks like the weights room at your local Virgin Active. After watching the rise of Peloton, which went from unknown connected-stationary-bike company in 2012 to a $4 billion valuation in August, tech entrepreneurs are all in on home fitness. Tonal and another startup, Mirror, represent a wave of devices that want to bring big-box fitness home, so you can do preacher curls right before you hit the dinner table.

As recently as a decade ago, a home workout was a P90X DVD and a mess of dumbbells across your lounge floor. For that forty grand plus R700 a month for streaming workouts, Tonal cleans up the mess. It’s a slim, 22-by-51-inch unit that attaches to your wall, an LED touchscreen in its centre, two adjustable cable arms

hidden behind it. When it’s training time, you pull out the arms and the screen lights up, displaying a Netflix-like collection of workouts. These range from exercises to improve your distance-running performance (Run Faster, Run Further) to HIIT sessions (HIIT It Hard) to muscle-building circuits.

You can also select Free Lift, transforming Tonal into the kind of cable machine you’d find in just about any gym.

Its AI doesn’t guide you in this mode, but the device still tracks your motion, delivering feedback that gym experts will appreciate. Fresh off that bench press, I enter this mode, getting more of a feel for Tonal’s resistance and its advanced “smarts”. I do reps of shoulder presses, enjoying the smooth resistance and watching the screen. After each rep, a bar chart appears. The machine is tracking my reps and showing my power output in each one.

The unit’s handles have gyroscopes to track range of motion, and its internal sensors measure power output. Tonal can collect and store this data along with other basic info (your favourite workouts, your typical resistance, the reps you complete), eventually feeding the data through its AI algorithm in order to optimise resistance. The goal is to be more than a smart gym; Tonal could be a smart training assistant. Its workouts are designed by the company’s training staff, but its AI helps you choose the right weights and directs you toward workouts that suit your goals and preferences. A Tonal unit could

TONAL’S MOVEMENT TRACKING AND RESISTANCE MAY SEEM RIGHT OUT OF THE JETSONS, BUT TO FORWARDTHINKING TRAINERS IT’S FLINTSTONIAN.

MH.CO.ZA/ December 2019 113

The Mirror Sure, a trainer greets you and puts you through the paces. But the best part: it’s so reflective you can perfectly see your form, good or bad.

someday determine better exercises for you based on such things as height, age, even motivation, but the company doesn’t have a timetable for this.

For now, Tonal’s ability to mimic various resistance-training strategies is its selling point. Its electromagnetic resistance can be altered in an instant, and its programming allows it to simulate more than merely lifting weights. You can use advanced techniques that normally require extra equipment – for example, curling as if you had chains attached to your weights (with the resistance progressively increasing as you lift) – or even employ eccentric loading techniques, with the resistance increasing as you lower the weight.

I bang out a set of lat pulldowns, then a set of biceps curls with simulated chain resistance, and start getting a solid burn. Next I experiment with more bench presses, this time using the unit’s automated spotter system to push out a few extra reps. This doesn’t feel quite right; essentially, the “spot” is a programmed weight reduction that I can’t change. I tell Tonal’s representatives that a human

spotter would force me to keep working for my rep. They mention that issues like this can be fixed quickly with a software update.

“You can wake up one morning,” says David Azaria, Tonal’s head of software, “and just find new functionality.”

Because the hardware is modeled after a cable machine, it’s ideal for musclebuilding exercises like curls and shoulder presses, but not cleans, snatches and other functional movements that have grown so popular.

Over the past two years, trainers have started favouring total-body moves; even budget-priced big-box gyms like Virgin now have battle ropes and medicine balls.

Tonal’s movement tracking and resistance may seem right out of The Jetsons, but to forward-thinking trainers it’s Flintstonian. “In the fitness world, we are clearly going away from machines,” says Mike Boyle, a veteran trainer. “You can get an awful lot of stuff done with dumbbells and a bench.”

Tonal founder and CEO Aly Orady counters that I can find other ways to perform the moves that the unit doesn’t accommodate. No power cleans? I can tweak my workouts to do deadlifts and jump squats. But given its price tag, should I need to do that?

AT A GLANCE, the Mirror looks a lot like Tonal: another wall-mounted unit for the home-fitness future, minus the cable arms. But its training approach is different. Founder and CEO Brynn Putnam, a former professional dancer and veteran of the group-fitness scene, designed the Mirror (around R22 000 plus a R550 per month subscriptions) to be essentially a giant iPhone with a well-built streaming fitness app. (Think Nike Training Club or Beachbody on Demand.)

Its screen sets it apart: it’s highly reflective, so I can see my form as I’m watching an onscreen trainer. Using the Mirror’s app, I select a workout on my iPhone, sync my Apple Watch, and I’m greeted by Gerren Liles, my video trainer, who’s going to put me through a high-

114 MH.CO.ZA/ December 2019

intensity interval workout.

It’s Peloton for biceps. My heart rate, measured via my Apple Watch, is displayed in the bottom left corner, along with a list of other users doing this same workout. A few minutes later, I’m in first place on the leaderboard – and soaked in sweat. “The quality of an iPhone workout isn’t great,” says Putnam. “I wanted to get people more excited.” A pair of dumbbells and a bench can’t do that.

The Mirror’s workout library includes yoga, HIIT and strength-building dumbbell routines, but Putnam doesn’t see the Mirror as simply a fitness machine. She sees it as a new platform.

“You have your TV and your phone,” she says. “We’re vying to be the next screen in your life. Fitness is our first vertical.”

The Mirror and Tonal are giving the fitness world a heads-up: Don’t be surprised if electromagnetic-resistance machines land in your gym soon. For now, expect stumbles, but know that Tonal and the Mirror are on the right track, giving us home workouts that involve way, way more than burpees and body weight.

Tonal You’re always warmed up before a Tonal workout: The machine takes you through several drills before you start moving its cables.

A Step Up

These smart sneakers will track all the important running metrics – kilojoules, steps, distance and more – plus, they’ll map out your favourite running routes. Just connect the UA HOVR Sonic 2s to your phone, lace up and hit the ground running. R1 999, superbalist.com

Weigh Your Options

Whether you’re adding muscle or torching kilojoules, your weigh-ins give you a snapshot of your progress. The Garmin Index Smart Scale will send the digits straight to your phone (and give you estimates on your BMI and body fat).

Best part? It can recognise up to 16 different people. R2 390, takealot.com.

MH.CO.ZA/ December 2019 115

SNEAKERS

TR AC K E R S

FAT B U R N E R S

Lululemon Zoned In Tights

With varying bodymapped levels of breathability and support seamlessly knitted into the fabric, these exercise tights support your muscles while allowing your joints full range of motion. Additional features: a back pocket and reflective details. From R2 600 (with shipping), shop.lululemon.com

Nike Zoom Fly Flyknit

Trigger Point Performance Pack

By combining the responsive carbonfibre plate that’s in its marathon race shoe with a plush foam, Nike created a durable shoe for all runners looking to add speed to their stride. R2 699, nike.com/za/

ROB CILLIERS Editor & Creative Director

I like to change up my routine and try out new training.

What I don’t like? Having to sign up for memberships at every gym. That’s why I like the Flexi app. You can train where and when you want, heading to a different gym every day if you want. Best part? No subscriptions. You pay for the session on-the-go. Available on iOS and Android.

Cannondale SystemSix Hi-Mod Ultegra Di2

This Tour-de-France-worthy bike has an aerodynamic frame, electronic-assisted shifting, and deep-dish rims that roll more efficiently than regular wheels. So you go faster with less effort. Disc brakes ensure that you can slow down rapidly, too!

R121 880, za.ciclimattio.com

116 MH.CO.ZA/ December 2019

Balega Antimicrobial Compression Socks

These running socks have antibacterial ions in the yarn to keep your feet clean, dry and odour-free. The seamless toe box that minimizes friction is a bonus. R150, shopbalega.co.za

Under Armour Rush Short Sleeve

It’s your classic workout tee tricked out with mineral-infused fabric that absorbs your energy and reflects it back into your muscles. Ideal for running, whether that’s errands or a 10K. R899, Under Armour

JAMIE CHUNG (SNEAKER), CINDY ORD/GETTY IMAGES FOR MODERN LUXURY MANHATTAN MAGAZINE (SNYDER)

GAMECHANGERS

With a footballer, a quadballer, two massage balls, and more, this pack lets you target and untangle any knots in your muscles, speeding recovery and boosting performance.

R1 600, takealot.com

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PAC KS

TE NT S

PA RT Y S TA RTE R S

BioLite CampStove 2

Glampers, rejoice: This hybrid is a stove and a charger! Light kindling via an easy-start chimney and use that energy to charge your devices. It weighs less than a meager 1kg, and BioLite enhanced the power output and air controls so you can adjust the heat depending on what youâ&#x20AC;&#x2122;re cooking. A display monitors fire strength, fan speed, and electric charge. R2 550, takealot.com

118 MH.CO.ZA/ December 2019

adidas Terrex AX3 Mid GTX Shoes

Built to handle uneven and challenging terrain,the GORE-TEX lining gives you waterproof, dry comfort. Plus, the Continental rubber outsole gives you extraordinary grip on both wet and dry surfaces.

R2 299, shop.adidas.co.za

Need more warmth? Use it as a liner inside anonther sleeping bag!

Sea To Summit Spark 2 Sleeping Bag

If you’re planning on camping and hiking and are looking for a sleeping partner, this it it. It’s light (490g), has 300g of high-quality goose down with a moisture protection layer, and packs down to a ridiculously small size – so you will have more space for other things in your pack. R5 850, Drifters Adventure Centre

GAMECHANGERS

MARK ARENDSE

Designer

Thule Subterra Travel Backpack

Basic and tough, this pack is suited for men on the go, whether it’s a multi-day adventure or a tough commute. The wide rolltop means you can quick-grab your stuff. A padded sleeve protects electronics, and breathable, padded shoulder straps ensure all day comfort.

R3 499, capeunionmart.co.za

I started cycling a few years back and when I saw TREK’s Powerfly 5 2019, I knew it was time to go electric. This e-MTB is built according to Trek’s performance trail heritage, but adds exclusive tech. The beauty of an electric is that it amps your pedal power – perfect for for longer adventures where you need cover longer distances but have enough energy left to set up a tent.

R39 550, za. ciclimattio.com.

Spy Optic Ace EC Goggles

Ditching the sunny South African shores in favour of the ski slopes?

You might as well gear up like a pro.

Few guys carry and change out swappable lenses on the slopes. It’s a hassle. Spy Optic’s smart solution: electrochromic lenses that can shift from light to dark at the push of a button. Genius! R3 250, snowinn.com

JAMIE CHUNG (STOVE), JB LACROIX/WIREIMAGE/GETTY IMAGES (BRYAN)

Leatherman Free P4

GoPro Max

The GoPro Max has three cameras in one.

It can be used as a waterproof maximum-stabilised single lens Hero camera, dual lens 360 camera or vlogging camera, thanks to the built-in front facing display. Edit via a mobile app for instant social-media bragging. R9 999, capeunionmart.co.za

MSR Hubba NX Tent

The original Hubba won over campers with its onepole-to-pitch design. This upgrade deploys even lighter poles, and a new treatment on the tent body and fly utilizes watertight seams and a durable waterproof coating. Choose from one-, two-, three-, and fourperson options. From R4 825, trekkinn.com

The new range of Leatherman Free means you can do everything with just one hand. Despite having a whopping 21 tools, it only weighs 240g and is just over 10cm so you can pop it in your pocket on all your outdoor adventures.

R3 399, outdoorwarehouse.co.za

MH.CO.ZA/ December 2019 119

Welcome back the champ of muscle fuel

Rasher Decisions 01\

Salt-cured meat such as bacon has benefits beyond its mouth-watering taste.

Eaten after a workout, its sodium helps to draw extra fluids into your muscles to add size and aid repair, according to a report in Nutrition journal

There are few combos so blissfully effective as the quickly assimilated, 2:1 carbs-to-protein delivery system that is the bacon sarmie. First, the cut…

02\Back

This is one of the most popular cuts, with a large, lean medallion and a fatty strip on the side. With 10g of protein per rasher, two pieces give A he o.

04\Streaky

ToT Bacon Into Muscle

mo

For the porcine purist. The application of smoke further preserves the meat and gives it a stronger flavour.

Concentrations of chemicals linked to cancer are up to three times lower in the liquid smoke used in modern bacon-making facilities. So, for once, going big brand is best for you.

Named after the streaks of fat that run through it – and fat equals flavour. Luckily, half of that fat is monounsaturated, which, the American Journal of Clinical Nutrition found, helps to drop blood pressure while giving you a bicepsbulking fix.

05\Green

Unsmoked (“green”) bacon has a milder flavour, more akin to ham, so it’s preferable if you’re the sort who stuffs myriad ingredients on top.

[Ed: if you are, I applaud you – and there’s more on this later on, so don’t you worry!]

Heavenly Bread

The most chewed-over debate in the bacon sarmie world concerns which loaf is best. Hipster artisan sourdoughs firmly aside, you have two options…

06\White

If you like your protein ’twixt slices of white, rejoice. The journal Cell Metabolism found “no notable glycaemic variance” between white and wholewheat. Both will dish out enough lasting energy to keep your training sessions mighty.

07\Brown

Where brown wins is in fibre content. Wholewheat bread is one of the best sources of the fibre you need to digest the macro- and micronutrients in your bacon. After all, you can’t make a slice out of kombucha.

OR, TO SERVE IT UP ANOTHER WAY, A GENEROUS DOLLOP OF EXAMPLES AS TO HOW NUTRITIONAL SCIENCE AND FLAVOUR CAN COMBINE TO MAKE SWEET, GLORIOUS BACON THE MOST SATISFYING MUSCLE FOOD TO SINK YOUR TEETH INTO. ENJOY. WE CERTAINLY DID

Words by David Morton – Photography by Sun Lee

MH.CO.ZA/ December 2019 121

On the Sauce

If butter on both pieces of bread doesn’t quite cut it, the condiment spectrum can supply a slathering of additional musclebuilding science

09\White

Mayonnaise is the unselfish clubman of the sauce aisle, seeking not to overpower but to enhance by unlocking the fat-soluble vitamins of everything it touches. And, let’s not forget, it’s delicious (International Journal of Nutrition and Food Science).

11\Brown

HP is a potent source of magnesium, the “essential mineral involved in energy metabolism and muscle actions” (Nutrients). Which is handy.

Wrapped with Love

Bacon is a hardy fellow, so wrapping other foods in a piggy coat protects them, while bringing a dose of salty, umami goodness to the party

10\Yellow

08\Red

If you hanker for spice, then mustard is your man. It’s also hot for 21% of your RDA of selenium, an antioxidant that smokes out DOMS-causing free radicals (Journal of the American College of Nutrition).

When you’re training hard, illness always looms. As well as being high in vitamin C, tomato sauce layers vitamin A onto your bacon for a healthier immune system (Annual Review of Food Science and Technology).

12\

13\Sausages

Take some sausages: cocktail, pork, chorizo, Boerewors, any kind. Wrap bacon around them. Bake, hunkered down and peering into the oven, until done – no added fat needed.

Eat with your fingers.

15\Salmon

The healthiest surf and turf going. Adorn the salmon fillet with a jacket of two pieces of bacon, then bake for 15-20 minutes.

Flaky fish + crispy bacon = smug grin.

16\Chicken 14\Asparagus

Oil and season your spears on foil.

Slice streaky bacon down the middle, coil around each spear, then grill for five minutes. Serve with poached eggs for a low-carb spring breakfast.

Cut a slit into a chicken breast, stuff it with cream cheese and wrap in streaky bacon. Roast for 30 minutes. Apply to face post-gym.

17\Figs

Slice a cross on the top of each fig, pinch, season, fry for one minute, then bake for six. Fry the bacon, then wrap it around the hot, fibre-rich figs.

ADDITIONAL PHOTOGRAPHY: GETTY IMAGES, DAN MATTHEWS, MICHAEL HEDGE, STUDIO 33

In genuine bacon emergencies, microwaving is permitted. Drape your rashers over an upturned bowl and cover them in plenty of kitchen paper towels, then nuke for 60 seconds per rasher for a short cut to crispiness

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Increase Your Productivity or A Lazy Man’s Guide to Getting Things Done What you’re doing right now is impressive. No, we’re serious – finding even five spare minutes during your day to sit down and flip through this magazine is no mean feat. Because we’d hazard a guess that you’re a busy guy. We all are, aren’t we? Research consistently shows we're now working longer hours, making our free time an increasingly rare and precious commodity.

Yet, despite these earnest intentions, it seems we have a productivity problem. When ranked on our gross domestic product (GDP) per hour worked, we're way behind most of the world's economies, including the United States, Europe, South America and Central America. In other words, we’re spending more and more time at our desks – and have less to

show for it by the time we clock off.

Well, we say enough is enough. Despite what experience may have taught you, your daily to-do list is not doomed to spill over into your downtime. Take the right measures and you can achieve far more while actually doing a whole lot less. By employing the tips on these pages, you’ll ease your congested schedule, amp up your output and, crucially, reclaim your promised 5pm finish – no meditating, journalling or colour-coding required. All you need to do is channel your inner shirker. After all, no one will find a faster way to finish a tough job than the man who really can’t be bothered.

Words by JAMIE MILLAR & TOM WARD – Photography by SUN LEE

124 MH.CO.ZA/ December 2019

MH.CO.ZA/ December 2019 125

MakeEasy WorkofHard Decisions

Contrary to what your boss might think, not every task is of equal value.

Knowing which projects are (and which aren’t) essential is the key to balancing your workload. Greg McKeown, author of the efficiency bible Essentialism, shares his tips

START HERE

Would your boss or client consider this urgent?

Out Tray Complete Yes

Not really Itmightbe,with alittlemorethought

“Most of us answer to more than one person, but you need to prioritise,” says McKeown. “If Person A controls your promotion chances or provides 60-80% of your business, ask what is the key thing you can do to help them, then do this first.”

Very

Do you feel this particular job is worth your time, and theirs?

Of course not!

I’m drowning

Bin Abandon

Not at all

Really?

Honestly, no

“Be aware of the zombie projects – the ones that won’t die,” says McKeown.

“Say no firmly and move on. If you didn’t do so initially, now’s the time to call your boss over and explain that this project is DOA, and needs to stay that way.”

How to Say No (And Not Sound Like a Jerk)

If you want a life outside your 9-5, you must master the most difficult word in the English language: ‘No’. “Being honest when you can’t take on an extra task will save you pain later on,” says McKeown. Here’s how to refuse your boss without taking an early bath.

NO…

NO… NO… NO…

126 MH.CO.ZA/ December 2019

No

Pretty much

Is this work for the person who pays your salary?

“If they’re not urgent, many tasks can be adapted or rescheduled to make them easier to complete at a later date,” McKeown advises. “If you’re not 90% certain a job is the best use of your time, you shouldn’t be doing it at all.”

Probably

Not really

23min

The time wasted replying to every email as it comes in, rather than checking at pre-set intervals*.

Message received

In Tray Delay

MH Hi there, Greg.

How’s it going? Great.

Look, I know you’re busy, but can you take this project on?

McKeown No. MH Excuse me?

McKeown What I mean is I’d love to help you. Can you tell me a bit more about it?

MH It’s a big job for a big client.

And I need it done by the end of the week.

McKeown OK. But I have to deliver on this other piece of work from the CEO. It’s critical.

MH This is critical as well.

McKeown I’m happy to tell the CEO that I need to reschedule, but I think we can find a better way of approaching this.

MH Well, can’t you come in early for the rest of the week and get both done?

McKeown Shall we pause and take a look at the work I’m doing now? Then we can discuss what you’d like me to de-prioritise so that I can take on this new task.

MH You can’t get both done?

McKeown If I don’t do a series of things for these clients, then yes, I can. But which of these do you think I should de-prioritise to do that?

MH Tell you what, Steve can do it instead. Have a good day.

*RESEARCH FROM THE UNIVERSITY OF CALIFORNIA

How busy are you?

Can you find a simpler way to help them?

BullshitProof Coffee

2

Those hipster upgrades of butter and turmeric add little benefit to your energy elixir.

Instead, learn to be your own barista and truly optimise your morning break

9:30am

Hold off the coffee until mid-morning.

Your cortisol rises on waking, jolting your system and making caffeine less potent*

3 1 4

01/ Start Stronger

*NEUROSCIENTIST STEVEN MILLER; **NEUROBIOLOGY OF LEARNING AND MEMORY

Opt for robusta beans over the more popular arabica.

They pack more caffeine to help you hit your target of 200mg, which Plos One reports improves recollection and focus. You won’t be crawling back for another cup an hour later, basically.

ThePenIs Mightier Taking notes by hand significantly boosts information retention, reports a Princeton Uni study. But don’t risk losing your best ideas among receipts and shopping lists: this smart pen captures each stroke and transfers it from page to smartphone. One less job for you.

02/ Grind Your Own

Buy whole beans: the smaller surface area means their potency degrades more slowly. Plus, by crushing them yourself with a manual grinder, you’ll fit in a stealth arm workout, too. How’s that for efficiency?

03/ Milk the Benefits

Studies by Tel Aviv University show that repetitive activities cut stress, so work in your morning meditation by frothing your milk with an Aerolatte (R379, yuppiechef. co.za). Simply microwave until warm, then whisk away your worries.

04/ Don’t Mocha It

For the finishing touch, skip the sugar and grate a few cocoa beans or a square of chocolate over the top.

According to BMC Nutrition, mixing cocoa with caffeine curbs anxiety levels without compromising your concentration.

5x

The boost in memory you’ll enjoy following a 45-minute nap. Well, you were due a break anyway**

Livescribe 3 Smartpen R3 599, takealot.com MH.CO.ZA/ December 2019 127

Digital Delegation

Robots will eventually take your job. This much is inevitable. But until then, let them do it for you by offloading tasks onto the next generation of artificial intelligencepowered apps.

A \ 22Seven

See exactly how you spend your money (across all your accounts), set a budget to help reach your savings goals and invest – all with a few taps on your phone.

B \ Calendly

This app looks at factors such as availability and priority to schedule meetings at times that work best for you and your colleagues. A quick fix for those "Reply All" back-and-forths.

The Maximalist Workspace Minimalism may be a hallmark of productivity culture, but few of us have the option of working in a vacuum. Forget stripping back to the bare essentials and collect the kind of clutter that can raise your performance – starting with a few of the following

C \ Toggl

How are you spending your time every day?

This app-slash-webtool will tell you. Hit the "start tracking" button and you'll be given a comprehensive breakdown of how you used every minute.

D \ Evernote

Keeping track of receipts, scribbled notes and crumpled invoices is a chore. This app lets you scan every document and file it away for easy reference later.

52min

The highest performers work in intervals of 52 minutes, followed by a period of rest*. Plan coffee breaks accordingly.

3

2

1

4

Pilers beat filers, who put information out of sight and mind before processing it, says Tim Harford, author of Messy: The Power of Disorder to Transform Our Lives. Piles also tend to self-organise: what you use most will end up closest to hand.

Just file bottom dwellers in the bin.

128 MH.CO.ZA/ December 2019

02/ Stark Difference

An excess of ‘stuff’ might swamp your attention – but emptiness deactivates it. Eric Abrahamson, co-author of A Perfect Mess, says that placing disparate items side by side – a plant, a stress ball and a coffee cup, say – helps your brain form new associations.

03/ Personal Affects

A study by the University of Essex reports employees who are permitted to decorate their stations with photos are, on average, 17% more productive than their spartan peers. The increased comfort promotes happiness, motivation and, eventually, you.

04/ Post-it Haste

Shrinking your to-do list to a more realistic size, the movable Post-it can help you group related tasks or ideas, while a Harvard Business Review study claims people find Post-it prompts more persuasive than emails.

Plus, unlike with note apps, you’ll avoid getting sucked into your phone.

*DATA COLLECTED BY COMPUTER-TRACKING APP

01/ Paper Chase

Trimming TheFat

Truly efficient men know rest days are as vital as training. To that end, swap your weekly five-day split for just two of these ultra-effective workouts, by Stuart Frew of London’s Fieldworks Gym, and you can sleep in tomorrow morning

0-3min: Warm Up

Pound for pound, skipping is the champ. “It doesn’t take up much space, it boosts your heart rate and requires focus,” says Frew. “It’s also fun.”

Mute Distractions

Behind on your deadlines? Blame everyone within earshot: the Sound Agency reports noisy open-plan offices cut your work output by 66%. But fear not – we’ve found your block button. Not only are Bose’s headphones engineered with noise-cancelling tech, the Google Assistant function means you won’t miss any calls. Unless you want to.

QuietComfort 35 Wireless Headphones II R7 990 takealot.com

65dB

The level of background noise in an average office, which makes it harder to complete tasks requiring intense focus*

3-6min: Mobility

Frew’s go-tos are shin boxes and squat drills for lower body, plus shoulder dislocates and overhead presses for upper.

After three minutes, move on.

6-24min: Weights

As many reps as possible in 15min of 20 kettlebell swings, 10 goblet lunges, 10 push-ups and five pull-ups to target your major muscles.

Rest for three minutes.

24-42min: Cardio

*GERMAN FEDERAL ENVIRONMENTAL AGENCY

Run as far and fast as you can in 15min, then rest for three.

If your gains slow, adjust the ratio of lifting to running or swap steady state for sprints.

42-45min: Cool Down

The scientific jury is out on static stretching, but Frew is a fan: “It seemed to reduce injury during my time in the Marines.” Any excuse for a lie-down.

SleepOn TheJob

Those 5am meditation sessions may look good on Instagram, but they are doing little for your productivity.

Professor Jim Horne, author of Sleeplessness, explains

“Weekend lie-ins, afternoon naps, waking up 30 minutes before your train is due – whenever you catch your shuteye, a few

extra hours of sleep can be even more beneficial to your productivity than early starts.

“Not all of us are built for mornings. The circadian body clock varies from person to person, with variations in the timing of its daily peaks and troughs. As such, some of us are ‘larks’ and at our best in the AM, and plenty of others are ‘owls’, who don’t peak until much later 1 . What’s more, these late sleepers are often better able to adapt to changes in the timing of their sleep, as happens with shift work and jet lag, putting them at a natural advantage 2 .

“We’re told the early bird catches the worm and, in 1735, the

American polymath Benjamin Franklin opined, ‘Early to bed and early to rise makes a man healthy, wealthy and wise.’ However, various studies have put this often irritating viewpoint to the test – and failed to support it. Perhaps the most intriguing was a survey of 1300 people published in the BMJ. There was no evidence to show that early risers were any more affluent, and it was those with later sleeping schedules who had higher ongoing incomes. Plus, there were no differences in their cognitive abilities 3 . In short: if you’re worried that the pre-dawners are outperforming you, don’t lose sleep over it.”

1/ In a BMJ study, 29% of subjects self-identified as ‘morning people’, while the rest considered themselves either ‘owls’ or without preference.

2/ Don’t fall for the myth that lie-ins knock your body off-kilter. The Uni of Pennsylvania found two extra hours in bed boost alertness.

3/ A Uni of Madrid study found those who sleep in late score higher on tests monitoring reasoning and general intelligence.

MH.CO.ZA/ December 2019 129

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