sergt e g

JANUARY 2020

THE SUSTAINABLE ISSUE

HARD

TheBestGymsinSAfor Building Major Muscle

LEAN

H T E W ll EveryQuestionYou Ever Had,Answered.

THE MH COVER GUY: LERON MOUMEN

GET BACK IN SHAPE SPECIAL!

Electric Cars, Eco-Trips, ConsciousFashion,GreenGear

TONED GGetRippedwithOur tRi d ithO CoverGuy’s Secrets

FAST

Th Ulti t 30 Mi t DumbbellWorkout

R60.00 (VAT INCL) Namibia: N$60.00 Other countries: R62.50 01267

9 771027 687000

From the editors of Men’s Health magazine

O N LY

R95

ON SALE NOW

CONTENTS MEN’S HEALTH JANUARY 2020

COVER STORIES & FEATURES 23 TONED

Get ripped – with our Cover Guy’s secrets.

24 FAST

The ultimate 30-minute dumbbell workout.

98 DEPARTURES

Break out of your holiday rut, and head to randfriendly Thailand.

103 HARD

The best gyms in SA for building major muscle.

112 LEAN

How to eat well: every question you ever had, answered.

PHOTOGRAPH BY CARLO MIARI FULCIS. OUTFIT: T-SHIRT R799 TIMBERLAND.CO.ZA, CHINOS R679 ZARA.CO.ZA, PAMPA EARTH U BOOTS R1 349 PALLADIUMBOOTS.CO.ZA

118 BLACK MIRROR

Here’s how to stop your pursuit of a brawnier body from running – and ruining – your life.

124 7 WAYS TO AGEPROOF YOUR BRAIN Boost your brain power today, and stay smart, people.

P.42 THE NAKED TRUTH Get with the fashion of the future.

CONTENTS 70 It’s time to split up the chores and bores. Here’s your parental plan.

74 “My wife turns me down for sex 50% of the time.

How can I up the odds?”

76 Try out the 30/10 rule –

30g of protein, 10g of fibre.

78 Sip on Sangria all

summer long, thanks to these upgrades.

79 We’ve got the ultimate summer reading list.

80 Scream for these five healthy ice creams.

81 Find out what happens when you’re jet-lagged.

82 Meet the duo who

made a success story out of sustainability.

86 Get back in the groove

P.8

Unfiltered Marvel at the motoring masterpieces from the BMW M Fest.

and beat stress in 2020.

MH MIND

87 The lowdown on how to break your bad habits.

92 Reap the benefits of saying thank you.

94 The ultimate guide to daily(ish) meditation.

UPFRONT

12 Turn a new leaf in 2020.

14 Take a break from all the

heavy lifting and hit the pub.

15 Get your game on .

MH WORLD

17 Look back at the top

trends from the past 10 years.

18 Model Kristina Gunther on how to help the environment.

MHBODY

26 Elevate your abs with these 5 moves.

28 Loosen up your

6

MH.CO.ZA/ January 2020

38 This will be your bestgroomed summer yet; no sweat or stink, guaranteed.

52 Get ready with Sean

muscles to improve your fitness.

McCollet.

29 Keep your six-pack in check while you’re on holiday.

MHLIFE

30 The pre-workout you

57 Makeagreen getaway

should drink for better performance.

withtheseeco-friendly trips.

32 Learn how Jaco Smit

electricstarttothis decade?

swapped fat for muscle.

19 Find out how many guys 34 Eliminate these triggers have had sex on the beach.

MHSTYLE

for better gut health.

64 Couldyoureally have an 69 This is the best

sustainable gear to hit MH HQ this month.

On the Cover COVER GUY

Leron Moumen PHOTOGRAPHER

Byron Keulemans

GO BOLDLY MEANS: “TAKING A CHANCE, DOING SOMETHING NO ONE’S EVER DONE BEFORE”

Photographer: Rudi Geyser/Hero Creative Management; Model: Moses H/Twenty Model Management; Hair and make-up: Shahnaz Cola Wrensch; Fashion: Robin-Jade Carolus; Shirt, t-shirt and pants all Cotton On.

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

UNFILTERED

The Power Of M

Motorheads from all across the country were revved up when BMW South Africa hosted their second BMW M Festival at Kyalami Grand Prix Circuit in October last year. BY THAAQIB DANIELS

Beamer fanatics have been looking forward to this since the inaugural M Fest took place back in 2017, and they had every reason to be stoked.

The German motoring powerhouse set to dazzle all the attendees by giving them an experience that car enthusiasts could only dream of. Visitors could book test drives, do hot laps around the track with BMW works driver Sheldon van der Linde and take a walk through a massive BMW showroom that had exclusive offers for those interested in a new set of wheels. A live music stage featured Dutch DJ duo Zonderling on the decks and food courts kept everyone comfortable and entertained throughout the two-day event. Festival goers also got to see the new competition models including the X5 M, X6 M and the BMW 8 Series Gran Coupe. Here’s a closer look at what went down.

The newly restored iconic white BMW 530 MLE makes its first public appearance.

In the opposite lane, the BMW M and M Performance cars line up for the track test.

BMW M FESTIVAL 2019 DATE

26-27 OCTOBER 2019 LOCATION

KYALAMI GRAND PRIX CIRCUIT, JHB

PHOTOGRAPHS

SUPPLIED

1 At the age of 20, Sheldon van der Linde became the first South African to compete in the Deutsche Tourenwagen Masters. He now lives in Germany, but returned to SA to do hot-laps with guests at M Fest.

2 The stripped

down interior of his Shell BMW M4 DTM racing car.

1

2 3

4

3 The festival showcased the evolution of the M series from the 1978 BMW 530 MLE to the new M8 Gran Coupe.

10

4 It wasn’t

only the fourwheeled beasts that were on display. The latest BMW S 1000 RR also made an appearance to the excitement of the bike lovers in attendance.

The RR superbike is celebrating a decade of excellence in the world of motorcycles.

MH.CO.ZA/ January 2020

5 Revealed for the first time, the seriously impressive X6 Competition SUV will reach SA in May 2020, with the breathtaking new BMW 8 Series Gran Coupe arriving later in the year.

5 5

6 The red BMW X6

xDrive40d being shown off along with other exclusive offers in the pop-up dealership.

7 The BMW M135i

xDrive, S 1000 RR, M4 DTM and the M4 GT4 meet at the starting line of the Kyalami Grand Prix Circuit.

6 7

3

8 Visitors could

virtually get behind the wheel and test drive the vehicles in the simulation area.

8 9

9 A huge showroom displayed a wide-range of exclusive deals along with uniquely modified vehicles – like the Bumblebee Transformer model you see here.

There was also a Lifestyle M Shop where guests could splurge on M-inspired gear and merchandise.

MH.CO.ZA/ January 2020

11

LETTER FROM THE

EDITOR

Robert Cilliers Editor & Creative Director

Turn Over a New Leaf

PI LA N ES BE RG

The start of the year means hopeful promises, developing new habits, and becoming a better version of who you were the year before. And just like we promise to make our readers better men, as a brand we like to live by that, too.

That’s why our January 2020 issue is all about sustainability!

We start by giving you a practical guide on how to break the bad habits you’re trying to kick (p.87); whether it’s reducing your plastic consumption or giving up the couch-potato, fast-food routine.

ALSO IN Then we ask a game ranger your burning STORE: questions about conservation, wildlife and The MH Diary spotting animals (p.15). And we give you the inside scoop on all the green gear that’s hit our desks in ‘The Cut’ (p.69).

We also speak to the company that made sustainability cool again: Sealand (p.82).

And we look at the trend of eco-tourism, and where you can head this summer on eco-friendly adventures (p.57). And if you’re wondering how you’ll get there, we’ve got all the information on electric vehicles in South Africa (p.64), from the myths to the challenges and even the benefits.

We’ll make sure you do all of this in sartorial style – our fashion feature (p.42) is all about the sustainable pieces you’ll want to add to your wardrobe this year. It has a powerful message: rather go naked than destroy the planet.

To top it all off, we’re putting our money where our mouth is by packaging this month’s issue in a biodegradable bag.

Plus, we bring you the MH Gym Awards (p.103): we’ve done the heavy lifting for you with our annual audit of venues, coaches and classes that will help you reach your full potential in 2020.

WANITA NICOL Deputy Editor AZEEZ JACOBS Fashion & Grooming Editor NADIM NYKER Digital Editor MARK ARENDSE Art Director MEGAN FLEMMIT Multimedia Journalist KELLEIGH KOREVAAR Features Writer DAVE BUCHANAN Contributing Copy Editor KIRSTEN CURTIS Contributing Digital Editor THAAQIB DANIELS Content Producer NADIA EKSTEEN Fashion Assistant Contributors: Kieran Legg Shared services: Kerry Nash (Production Manager) James Garaghty (In-House Photographer) Amina Essop (Office Administrator)

CEO MEDIA24 Ishmet Davidson CEO PRINT MEDIA Rika Swart GENERAL MANAGER, LIFESTYLE Minette Ferreira GENERAL MANAGER, MONTHLIES Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway FINANCIAL MANAGER Melanie Leeman MARKETING AND PUBLIC RELATIONS PUBLISHER Nikki Ruttimann 011 713 9147 (nikkir@media24.com) COMMERCIAL HEAD OF EVENTS: MONTHLIES Francois Malan 021 406 2376 (francois.malan@media24.com) COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 406 2217 (gerda.engelbrecht@media24.com) COMMERCIAL MANAGER Lise Coetsee 021 406 2358 (lise.coetsee@media24.com) DIGITAL CAMPAIGN COORDINATOR Lilitha Johnson 021 406 2320 (lilitha.johnson@media24.com) BRAND COORDINATOR Andile Nkosi 021 406 2257 (andile.nkosi@media24.com) PUBLISHING SALES TEAM BUSINESS MANAGER: MEDIA 24 LEISURE SALES Danie Nell 011 322 0799/076 263 9114 (danie.nell@media24.com) CAPE TOWN: Hannes Burger 076 152 4605 (hannes.burger@media24.com) Nick Fitzell 071 430 6311 (nick.fitzell@media24.com) Daniela Di Giovanni 083 709 7040 (daniela.digiovanni@media24.com) JOBURG: Kylee Robertson 076 263 9114 (kylee.robertson@media24.com) Jeanine Kruger 082 342 2299 (jeanine.kruger@media24.com) Lizel Pauw 082 876 8189 (lizel.pauw@media24.com) Sharlene Smith 083 583 1604 (sharlene.smith@media24.com) Yumna Rojan 072 399 5789 (yumna.rojan@media24.com) Yelanda Mitchell 074 897 576 (yelanda.mitchell@media24.com) DURBAN: Mariska Venter 082 898 4376 (mariska.venter@media24.com)

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by Media24 (Pty) Ltd. Men’s Health does not endorse the use of chemical or related slimming products that promise instant or long-term results. Slimming products should not be used as a substitute for a healthy diet and/or exercise.

All prices recommended retail selling price.

MAGAZINES INTERNATIONAL SVP/EDITORIAL & BRAND DIRECTOR Kim St. Clair Bodden DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks

C K IN G R AM

CL EA NIN G UP THHEE RIV

W IT H AD C O

AND THE MEN’S HEA ALTH TEAM

Danielle Weakley Editorial Director

Global Editions / INTERNATIONAL EDITORS

ER S WI TH AD IDA S

AUSTRALIA Scott Henderson, CHINA Yuqing Feng, CROATIA Krešimir Šego, GERMANY Arndt Ziegler, HUNGARY Zsolt Ribansky, ITALY Piero Bacchetti, JAPAN Kazushige Ogawa, KOREA Seungkwan Baek, LATIN AMERICA Victor Martinez Ranero, MIDDLE EAST, NETHERLANDS Olivier Heimel, POLAND Piotr Makowski, PORTUGAL Pedro Lucas, RUSSIA Max Semelyak, SERBIA Stefan Tosovic, SPAIN Jordi Martinez, UNITED KINGDOM Toby Wiseman, USA Richard Dorment

nstagram

@robdcilliers

Email: e m @media24 d com Twitter: Twit @MensHealthZA Facebook: MensHealthSA Instagram: @menshealthza Youtube: Men’s Health South Africa 12

MH.CO.ZA/ January 2020

WEEJUN II LARSON MOC - WISKEY

Photograph: Rudi Geyser/Hero Creative Management; Model: Yannick @ Boss; Hair and make-up: Shahnaz Cola Wrensch; Fashion: Robin-Jade Carolus; Shirt, Zara Trousers, Studio W @ Woolworths.

RIP UP YOUR PUNISHING WEIGHTTRAINING SCHEDULE. THE BEST THING YOU CAN LIFT THIS MONTH IS AN ICE-COLD BOTTLE OF BEER.

With the great ball of shining

KNOCK BACK YOUR GYM PLAN WITHOUT SINKING YOUR ABS ASPIRATIONS.

rather reserve those extra hours for your social life, fit in a sprint session before work each day. Just 10 minutes is enough to keep your fitness up, while studies also demonstrate that high-intensity intervals release more growth hormone than steady-state efforts.

The point is, achieving balance is about more than monitoring your macros. It’s about taking care of your mental health, and that means maintaining social connections 2 . Now, while

vitamin D in the sky doing its thing, embarking on the competitive sport that is building a

no number of sprints will compensate for passing the entirety of summer in a cider-induced stupor,

summer body can make your tired gym regimen seem outright impossible. Yes, it’s true that

moderate alcohol consumption is perfectly healthy, so there’s no reason to go teetotal. A

maintaining physical fitness has no finish line.

But here’s a suggestion for you: come 5pm this

recent review in Nutrition, Metabolism and Cardiovascular Diseases even suggests that those

evening, ditch your training shoes and join your mates in the beer garden.

who average up to two beers a day are at lower risk of heart complications than those on the wagon.

This is no weary admission of defeat – far

Which makes a group kickabout in the park,

from it. Contrary to what you may have been told, awarding yourself a “get-out-of-gym-free” pass

followed by a trip to your local watering hole, a summer evening well spent 3 . Good health is

for a few weeks won’t cause your biceps to shrivel in protest 1 . In fact, taking a well-earned break

supposed to be a pleasure, not a chore. Scheduling deliberate breaks – rather than those enforced by

could even improve your body composition.

Overtraining leads to spikes in cortisol, which at

work deadlines or sprained ligaments – can stop you forming negative associations with the gym,

high levels has a negative impact on muscle and fat loss. This isn’t only prevalent in pro athletes, but also overtired 9-to-5ers who are battling their blubber with a monastic diet of tinned tuna.

And there are further benefits to be had by swapping the weights bench for the pub variety. A deficiency of that exalted nutrient, vitamin D – which the body produces when exposed to sunlight – is surprisingly common in SA, and low levels can inhibit both strength and OUR ADVOCATE fat-burning. Good a James Alexanderreason as any not to Ellis is a strength & conditioning waste away the longer specialist and pro summer evenings in an fitness model. He’ll air-conditioned gym. take an espresso martini, thanks.

Of course, a hiatus (jae-fitness.com) from the weights room needn’t mean becoming a lager-swilling layabout. Use your month off to trial something new – tennis, golf,

as well as relieving the pressure on your personal life. Overtraining can even flatten your libido, which is a real downer. Studies frequently show that enjoyment is a crucial factor in sticking to a fitness plan, so if yours starts to feel repetitive or punitive, you and the gym might need to consciously uncouple for a bit.

When you do get back together next month, you’ll be ready to commit to your six-pack goal.

But for now? Here’s to your good health.

slack-lining, whatever you feel like. Or, if you’d

DEALS WITH THE DEVIL 1

BREAK THE CYCLE

In a University of Tokyo study, men who took three-week breaks within a six-month gym plan saw similar improvements in muscle mass to those who trained continuously.

2

GROUP WISDOM

Social isolation is a health threat on par with smoking 15 cigarettes a day – even worse than lack of exercise, a review by Brigham Young University Utah showed.

3

SMART SOLUTION

An International Society of Sports Nutrition study saw no difference between those who rehydrated with water versus a low-ABV beer after exercising in the heat. Seriously.

14

MH.CO.ZA/ January 2020

WORDS: SCARLETT WRENCH; PHOTOGRAPHY: AGATA PEC

Skip the Gym & Hit the Pub

THE DEVIL’S ADVOCATE

Ask The Field Guide

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

to the waterholes and rivers. Water means life, AKA more sightings.

Finally, don’t lose hope if you don’t see much; you can be surprised by an animal at any time.

My wildlife pics are… well, tame.

How can I improve my snaps?

MEET BRUCE ARNOTT He helps bring visitors face to face with some of the country’s most sought-after wildlife.

Use his advice to keep mosquitos at bay, elevate your animal snaps, and turn your summer trek through the veld into the adventure to end all adventures.

IMAGES SUPPLIED

I’m planning a big trip to Kruger. How can I scope out as much wildlife as possible?

Take a moment to look. It sounds like common sense, but most of us get distracted on the trail and forget to really look. You have to be present. The number of times I’ve driven by a leopard lying in the grass… it’s probably very high.

But you’ll definitely see more wildlife if you start early, as animals move around during the cooler hours of the day (so dusk works, too).

Managed to get up before the crack of dawn? Good. Now, stick

If you’re using a DSLR camera, using a fasterthan-usual shutter speed is always a good idea. Animals are often moving, so you have a small window to grab the perfect pic before they disappear.

You’ll need to up your ISO and drop that f-stop for a shallower depth of field (blurrier background), which will make the animal stand out.

And invest in a photography bean bag, it’ll help you stabilise your camera, to score sharper shots. We like the Bush Bag (R889, cameraland.co.za)

How do you deal with mosquitos?

Drink a G&T! Okay, just kidding – that’s a myth. Get yourself a DEETfree natural mosquito repellent, and apply in the evenings when these pests are more active. DEET is a chemical that can cause skin irritation.

What’s an essential piece of gear every outdoorsman should own?

A Leatherman. This multi-tool is a jack-of-all-trades that packs a knife, saw, pliers, screwdriver, and an arsenal of even more tools into a sleek, durable package.

How do you track wildlife?

Do I have to sniff dung?

Tracking is a skill that takes years to master. You need an experienced mentor, who you can follow through the bush. As they walk, they’ll point out tracks and explain how the animal is moving and what it’s doing.

After a while, you’ll get a

chance to lead. You’ll have to figure out how to find the trail, and – hopefully – track down the animal you’re looking for.

It’s the only way to learn the ancient art of tracking. I’ve followed plenty of lion and leopard tracks, but I’ve always had an experienced tracker by my side, willing to teach me as we walk.

Mastering the controls of a 4x4 seems mandatory for the outdoors. Any tricks to taming these powerful offroad beasts?

Diff-lock is something many guys rarely use. But locking the differential is essential when you’re driving through sand or over rocks. You’ll definitely get stuck in soft sand if you don’t have your diff locked. (Trust me, I’ve learnt the hard way.)

When you’re climbing steep slopes (or rolling back down), put your vehicle in low range, and carry on in the slow first or second gears to stay in control.

I’m going on a camping trip in the bush for the first time.

Any outdoor hazards to watch out for?

There are a few. If you’re camping, keep an eye out for animals coming close to camp at night (especially hyenas). Pack away your cooking pots and anything else that smells like food, as hyenas won’t think twice about pilfering your supplies.

Keep a fire going at night – animals tend to avoid fire and the people sitting around it.

The old man told me to pack a compass when I go trekking – but is it really that useful? And how do I use the damn thing?

Your old man is right. It’s an essential tool, especially if you’re in an area you don’t know all that well.

Hold your compass at arm’s length from your body – this prevents metals you’re carrying from messing with your readings – and check where the compass points north. This will help orientate you, and keep you from walking in circles.

For next-level wildlife photographs and more reasons to start planning your next trip, follow Bruce on Instagram @brucearnott.

WILD(ER) TERRITORY From ancient trees to exotic wildlife, these are Bruce’s top African escapes. Your move: pick a park, and start planning your next getaway.

1.

Mana Pools National Park, Zimbabwe “Situated on the banks of the mighty Zambezi river, the wildlife and landscape here are unmatched.”

2.

Kgalagadi Transfrontier Park, Botswana “Straddling the borders of three countries – Botswana, Namibia and South Africa – this park’s diverse landscape is dominated by giant red sand dunes, and it’s teeming with aweinspiring mammals and birds.”

3.

Tuli Block, Botswana “The area – known as the land of giants – is made up of sprawling rocky sections, massive seasonal rivers, and ancient, looming trees.

MH.CO.ZA/ January 2020 15

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

WORLD

Protect The Planet Stop Smoking In 2020 Time To Hit The Beach

COMPILED BY THAAQIB DANIELS

Decoding a Decade of Fitness In SA, we ended 2019 with the first Ministry of Fitness, in Joburg. Here are 10 of the most popular fitness trends of the 2010s.

CrossFit Although CrossFit was created by Greg Glassman in 2000, the fitness regimen gained a massive boost in popularity in 2011, when ESPN began broadcasting the annual CrossFit Games.

HIIT High Intensity Interval Training has been on nearly every fitness junkie’s list of workouts for most of the decade.

Although it seems fairly new, HIIT has been used by many athletes since the early 20th century.

Clubbercise A workout… and a jol? Made popular first in the UK, Clubbercise® is a fitness class that takes place in a dance club environment, where the trainer – along with a DJ – takes you through an intense workout while listening to electrifying beats.

Keto The fat-burning diet that’s been buzzing over the past few years has actually been around since the 1920s. However, it wasn’t used for weight loss at first, but to help people who have epilepsy.

Sustainable Fitness Gear Keeping in top shape and saving the environment at the same time – that’s the goal with ecofriendly fitness gear. Check out the adidas Parley range on p 44.

Cannabis Oil CBD (cannabidiol) oil has come under the spotlight in fitness after it was discovered that it can aid muscle recovery and fight post-workout inflammation.

Functional Training This form of training puts purpose first. The exercises increase mobility, strength, and of course, functionality. Think of it as fitness for everyday activities.

Online Personal Training Fitness experts are now producing digital guides and making them available to their audiences as downloadable purchases. Check out SpeedShred, developed by MH with trainer Trevor Lagerwey (speedshred.co.za).

Intermittent Fasting When you eat seems to be just as important as what you eat. Enter IF, the diet that sees its followers fasting for a period of the day, and allows them to eat only during certain windows.

Plant-Based Everything From nut butters to vegan protein.

People are now eating more consciously, and making sure what they eat is animalfriendly.

MH.CO.ZA/ January 2020

17

WORLD

MH WOMAN

Global Citizen KRISTINA GUNTHER HAS LIVED AND WORKED ALL OVER THIS PLANET OF OURS; WHICH IS WHY SHE FEELS THAT WE SHOULD PROTECT IT – EVEN IN THE SMALLEST WAY. / BY THAAQIB DANIELS

KRISTINA GUNTHER THE SOCIAL:

Instagram: @iamkrisgunther THE SKILL:

International model T H E P LU G :

Find her in our sustainable fashion feature on page 42

18

MH.CO.ZA/ January 2020

Born in Azerbaijan and raised in Germany, Kristina started working as a professional model in 2009 and has spent most of her career in Milan, Los Angeles and Cape Town. We’re happy to have her as part of our sustainable fashion feature, where we create looks that are good for the environment and for your wardrobe (see page 42).

Kristina feels strongly that anyone can make a difference when it comes to helping the Earth, whether through ecofriendly clothing, reusable straws or recycling.

“I think even little things can help,” she says. “I try to always take a big bag when I go shopping, to avoid buying a plastic bag.

I like to wash my clothes when the washing machine is full, and not for only a couple of items.”

Kristina also advises against fast fashion.

Instead, she invests in longer-wear items, and supports brands that have more sustainable practices in place.

“I’d rather buy one piece of quality clothing, instead of buying a lot

of cheaper ‘fast fashion’ pieces. For example, I really love my Levi’s jeans, and I’ve been wearing them for many years.

And Levi’s have made strong commitments to sustainable denim production.”

The Rising Youth According to Pew Research Centre’s 2019 survey on Gen Z and millennials, the younger generation are more interested in human rights, equality and the environment than their predecessors were.

Kristina supports the fact that younger people are speaking out and actively trying to solve many global issues.

“I think it’s good that people have become more aware and cautious about our global problems. The children being raised now will be the future leaders of our countries.

“We should make sure that they care about humanity, the environment and the development of economically friendly technology even more than mankind did in the last decades.”

PHOTOGRAPH BY CARLO MIARI FULCIS

Earth Child

THE (Above) AVERAGE GUY THIS MONTH

TheBeach

HOW DO YOU RATE?

76%

WHAT MAKES A GOOD BEACH

The top five factors most important to beachgoers:

of men worry most about how their stomach looks when they hit the beach.

67%

Sand quality

of men cover up when they’re in a swimming costume.

14%

28.7% OF MEN REGULARLY APPLY SUNSCREEN ON THEIR FACE AND OTHER EXPOSED SKIN WHEN THEY’RE OUTSIDE FOR MORE THAN AN HOUR.

Water quality

of people have had sex on the beach.

42.8% haven’t, but would like to.

Inexpensive parking

Which compels us to ask: Seriously?

YOU SHOULD APPLY BROAD-SPECTRUM SUNSCREEN WITH AN SPF OF AT LEAST 15 EVERY TWO HOURS OR AFTER TOWELLING OFF.

MONAMAKELA/GETTY IMAGES

DAD BOD

Restrooms

THE MANKINI

The most disapproved-ofpiece of beach attire for men.

The second most preferred male body type (20%) after “athletic” (54%).

(This is the drink, not the act, FYI.)

Rubbish bins

MH.CO.ZA/ January 2020 19

WORLD

JANUARY

M E N ’ S H E A LT H B E Y O N D T H E P A G E

QUESTION: It’s the New Year

– how do I give up smoking?

HEALTH

There are loads of ways to quit, says medical researcher Dr. Michael Fiore; but there are no magic bullets. Don’t set yourself up for failure. It may be okay for sandwiches the day after Christmas, but cold turkey probably won’t get you far when it comes to kicking your butts, says Fiore. Neither will hypnosis, acupuncture or aiming lasers at acupuncture points. “Those are probably the three worst ways to stop smoking.”

LEARN TO QUIT: MH.CO.ZA/HEALTH

12

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

GET LOOSE

Don’t cramp up trying to hit your 2020 fitness goals. Try these stretches for immediate relief.

Head to mh.co.za/tag/stretch for more HEAD-TO-KNEE Stand with your back to a wall. Rest your bum against it and fold over at the hips.

Straighten your legs and lower your chest towards your thighs.

Hold for 1 min.

DOWN DOG ON WALL

SEX

Plant your hands shoulder-width apart on a wall and step back until your body is bent at the hips.

Spread your fingers evenly, pressing your hands and wrists against the wall.

Hold for 2 min.

The number of new sex positions you should try this year.

Prioritise your happiness in 2020.

Researchers from the University of Colorado found that people who had sex at least once a week were 44% more likely to be happy than people who didn’t get down at all. So add our 12 new sex positions to your to-do list. HAVE FUN: MH.CO.ZA/SEX

TWISTING CHAIR

SOME OF OUR FOLLOWERS ARE ENDING THE YEAR STRONG. TO BE FEATURED HERE, POST YOUR MH-INSPIRED PHOTO ON INSTAGRAM AND TAG US @MENSHEALTHZA

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@robsmith_wbffpro 20 MH.CO.ZA/ January 2020

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MensHealthSA

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2. Wang, H., Wei, C-X., Min, L., et al. Good or bad: gut bacteria in human health and diseases. Biotechnology & Biotechnological equipment 2018;32(5):1075–1080.

3. Nielsen Data July 2019.

ProbiFlora Adult Intensive Rescue. Each capsule contains total probiotics 5 billion cfu (colony forming units), probiotic blend consisting of Lactobacillus acidophilus NCFM®, Bifidobacterium lactis HN019, Bifidobacterium lactis BI-04, Lactobacillus rhamnosus HN001, Lactobacillus casei Lc-11, Lactobacillus plantarum Lp-115, Lactococcus lactis LI-23, Bifidobacterium longum BI-05, Streptococcus thermophilis St-21 and prebiotic: prebiotic FOS fibre 50 mg. ProbiFlora Adult Classic Bowel Support. Each capsule contains total probiotics 5 billion cfu (colony forming units), probiotic blend consisting of Lactobacillus acidophilus NCFM®, Bifidobacterium lactis BI-07, Lactobacillus casei Lc-11, Lactococcus lactis LI-23 and prebiotic: prebiotic FOS fibre 50 mg. ProbiFlora Adult Everyday Flora Balance. Each capsule contains total probiotics 1 billion cfu (colony forming units), probiotic blend consisting of Lactobacillus rhamnosus Lr-32, Bifidobacterium longum BI-05 and prebiotic: prebiotic FOS fibre (Actilight™) 100 mg. ProbiFlora Rx. Each capsule contains total probiotics 1 billion cfu (colony forming units), probiotic blend consisting of Lactobacillus rhamnosus Lr-32, Bifidobacterium longum BI-05 and prebiotic: prebiotic FOS fibre (Actilight™) 100 mg. ProbiFlora Junior Everyday Flora Balance. Each tablet contains total probiotics 1 billion cfu (colony forming units), probiotic blend consisting of Lactobacillus helveticus R-52ME, Lactobacillus rhamnosus R-11ME, Bifidobacterium longum R-175M. ProbiFlora Probiotic Infant Drops 3 strain-Regular drops. Each dose per 4 drops (0,167 ml) contains Bifidobacterium lactis 400 million CFU; Lactobacillus rhamnosus 300 Million CFU. Health supplement. This unregistered medicine has not been evaluated by the South African Health Products Regulatory Authority for quality, safety or intended use. Adcock Ingram Limited (Pty) Ltd.. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel. +27 11 635 0000 www.adcock.com 2019091710162495

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Elevate Your Abs Sessions Improve Your Mobility Take Your Best Shot

COMPILED BY MEGAN FLEMMIT

Use battle rope exercises to improve muscle endurance.

“If you swing the ropes repeatedly, your heart rate rises rapidly, and forces your core to remain stable.

A perfect challenge for your muscle fatigue.”

Plan your meals.

“To eat healthily, routine is key. In the gym you focus on your workout plan, and you’re building a routine. The same applies to nutrition. It takes me two weeks without cheating to build a routine. After this period, I’ve built a system that helps me to reach my fitness level more easily.”

Cutting Edge

PHOTOGRAPHY BYRON KEULEMANS

Leron Moumen has several weapons in his arsenal to help him live a healthy balanced lifestyle. Before becoming a fitness coach for the Swiss Armed Forces, the 24-year-old was a chef. Upgrade your life with his advice.

Rowing is the superior cardio exercise.

“It hits just about everything in the upper and lower body, as well as the core.

Unlike running, rowing is low-impact, and redlines your engine in a short time.”

Build muscle with the incline dumbbell bench press.

“It’s great for overall chest development, while also hitting the delts and triceps. In addition, the core is activated at any time of the exercise to create stability.”

MH.CO.ZA/ January 2020 23

BODY (b)

THE MH ULTIMATE SERIES

The Smartest Way to Use a Dumbbell Yes, you can work every muscle in your body with one piece of old-school gear. We love kettlebells, med balls, and d resistance bands, but if we had to choose one piece off equipment, it would be a single dumbbell.

The game plan this month: three times a week, you’ll grab the simplest to ool in the gym and use it to build muscle and banish fat f in a superdense half-hour workout. It’s the most effeective way to fry body fat, and it’s the perfect way to train during the holidays. It’s also exactly how Hollywood-based trainer Ben Bruno guides time-strapped A-listers liike Justin Timberlake and NBA star Klay Thompson n. “They want quick, efficient workouts that hit everyth hing,” Bruno says. “So we need to move fast.”

It doesn’t get more efficcient than this light-speed, one-dumbbell workout. – Ebenezer Samuel

CIRCUIT A

(a)

Do 4 rounds of this circuit.

1

Single-Arm Standing Shoulder Press Stand holding a dumbbell at your left shoulder, feet shoulderwidth apart, knees slightly bent, glutes squeezed, and core tight (a).

Keeping your chest level, straighten your arm to press the dumbbell overhead (b). Pause, then slowly lower the dumbbell back to your shoulder. That’s 1 rep; do 8 per arm.

(a)

(b)

2

DIRECTIONS: Do thiis workout three times a week, resting at least one day y between sessions. Com mplete each circuit, resting ass little as possible between each h exercise. Rest 90 seco onds between rounds. Before each workout, warm up by doing d 30 jumping jacks, 15 body yweight squats, 10 Superman holds, h and 10 push-ups.

Sttand holding a dum mbbell at your chest (a). Tighten T your core and step back about three feet with your right leg. Keeping your chest up and the mbbell high, bend dum your knees and lower your torso until your left tthigh is parallel to (b). Your right the floor f knee e should be a few centimetres from the floor. Pause, then push right leg and off your y stan nd back up. That’s 1 rep; do 10 per leg.

EB SAYS:

Squeeze your glutes whe en you stand up.

Thiss will help you avoid er-back pain when lowe doin ng lunges.

24 MH.CO.ZA/ January 2020

PHOTOGRAPHS BY KAT WIRSING

GROOMING: NATHAN ROSENKRANZ/HONEY ARTISTS. KYLE HILTON (SAMUEL).

Gob blet verse Lunge Rev

YOUR MUSCLE MASTER

Ebenezer Samuel is a certified strength and conditioning expert who has trained with professional and Olympic athletes. (b)

3

(a)

Single-Arm Chest-Supported Batwing Row Set a bench to a 45 degree angle and position yourself so your chest is against it; squeeze your abs and glutes. With your left arm out at shoulder height, hold a dumbbell in your right hand, arm hanging naturally. Squeeze your shoulder blades. This is the start (a). Keeping your shoulders and hips steady, row the dumbbell to your right hip (b). Pause, then return to the start.

That’s 1 rep; do 10 per arm.

EB SAYS:

This is more than a back move; your glutes and abs should be into it, too. Tighten them up so your torso doesn’t tip down to the side of the weight.

CIRCUIT B Do 3 rounds of this circuit.

(a)

2 EB SAYS:

Struggling with the position? Bend your knees to make it easier.

(b)

1

Single-Leg Bodyweight Hip Thrust

Lie on your back, knees bent and feet flat on the floor. Lift your right foot off the floor and tuck your right knee toward your chest (a). Tighten your core. Driving your left heel into the ground, push your lower back off the floor (b); squeeze your left glute as you do this. Pause, then return to the start. That’s 1 rep; do 10 per side.

(b)

(a)

Hollow-Body Single-Arm Press Lie on your back, holding a dumbbell in your left hand, arm straight, directly over your chest. Press your lower back into the floor and lift your legs slightly off the floor; lift your shoulder blades slightly, too. This is the start (a).

Bend at the elbow and shoulder, lowering the dumbbell osing to your chest without lo i torso position i i (b). (b) Press P back to the start. That’s 1 rep; do 8 per arm.

(b)

3

Plank Row Set up in push-up position, glutes and abs tight, right hand gripping a dumbbell (a). Squeeze your shoulder blades. Pull the dumbbell off the floor, rowing it toward your rib cage but keepin ng your hips and shoulders square (b). Pause. Retturn the er arm. dumbbell to the start. That’s 1 rep; do 8 pe EB SAYS:

Focus on flexing the oblique on the rowing side as hard as you can to keep your hips level.

(a)

MH.CO.ZA/ January 2020 25

BODY A

FORM MASTERCLASS

Gain and Maintain

A

ELEVATE YOUR ABS SESSIONS WAY ABOVE THE CRUNCHERS WITH THIS FIENDISH TOES-TO-BAR MOVE. LEARN THESE FOUR PROGRESSIONS, AND YOU’LL RAISE THE STANDARD OF YOUR CORE WORKOUTS FOR GOOD.

B B

01

GET THE HANG OF THINGS This is on the trickier end of bodyweight moves, so traiining and strengthening each position of the rrep will ill clea an up your form when w they y’re put together. It I can also o serve as a warm--up oncce you’ve mastered d it.

SCAP RETRACTION 3 SETS OF 8 REPS It’s vital to get to grips with the correct shoulder position when attempting the full toes-to-bar.

Grab the bar and start in a dead hang, shoulders by your ears (A).

Switch into an active position by depressing your shoulders away ( from your ears (B).

Keep your arms straig g .

02

HOLLOW AND SUPERMAN 5 SETS OF 20SEC ON, 20SEC OFF EACH POSITION The stages of the swinging motion (known as kipping) will harness your momentum for the full movement. Start on your back with your arms straight by your head, then tense your core to raise your shoulders and feet (A).

(A) Flip over and lift yo your hands and feet off the floor (B).

A A

03

WORKOUT BY RICHARD BROCKHURST

26 MH.CO.ZA/ January 2020

BEAT SWING 3 SETS OF 2-5 REPS Now, recreate those same positions but while suspended from the bar.

Hang with active shoulders and start by performing the hollow, with your head back and your feet in front (A). Then, switch straight into the superman, with your head forward and your feet back (B). Create as much tension in your core as possible, and swing back and forth.

04

STRICT KNEES-TO-ELBOW 3 SETS OF 3-6 REPS Finally, you need to build some extra strength. Hang from the bar in your active shoulder position (A), then raise your knees (B). Hold for a second, then lower slowly. Strict, controlled reps, with a steady tempo in the negative part of the movement, will build the strength you’ll require for the full toes-tobar. Speaking of which…

WORDS: DAVID MORTON; PHOTOGRAPHY: PHILIP HAYNES S

B

B

WE HAVE LIFT-OFF Now that you’re solid in all the phases, the moment has come to perform your first full rep.

Use Brockhurst’s ti moves together. High-five yourself at each milestone, and be the envy of other gym-goers.

PHASE 3 JOIN FORCES

PHASE 1 ACTIVE START

Start off with beat swings, then go into a full kip swing. The difference between the two is the range of motion. With the kip swing, aim to move further back and through the bar, while maintaining solid midline tension.

PHASE 2 PULL YOUR WEIGHT

When you go for the first rep, you want to feel like you’re pulling the bar down. This will move you further back (reducing the distance between your feet and the bar). Once in the rear of the swing, think knees-to-elbows, then kick your feet to touch the bar.

Linking reps together requires a good exit down from the bar.

Once you’ve hit the bar with your toes, move your heels towards your glutes and extend through the bar into the Superman position. Now, pull back into the hollow position for the next rep. Start with short sets and build up, but stay in control. As you get stronger, you can skip the kipping and start doing them more strictly.

MH.CO.ZA/ January 2020 27

BODY

Regain Youthful Flexibility YEARS SPENT SHACKLED TO A DESK AND SHIFTING HEAVY METAL AT LUNCHTIME HAVE CONSPIRED TO TIGHTEN UP YOUR MUSCLES AND JOINTS, LIMITING YOUR FITNESS POTENTIAL. THESE FOUR MOVES WILL TARGET YOUR BACK, SHOULDERS AND HIPS TO FREE UP MOBILITY LOST TO FATHER TIME. GET MOVING.

UPPER BODY 02

Employ this bar-training staple to release the tension in your shoulders. Jump and grab a pull-up bar and hang from it with an overhand grip (A).

Completely relax your back and shoulders (B).

Keep your legs together and your core tight as you hold this position for 20 seconds. Jump back down, rest for 10 seconds, then repeat four times.

Strengthen your posture by “switching on” the muscles in your upper back. With a band tied around a fixed object, hold the other end in front of you at shoulder height with your palms facing each other (A).

Retract your shoulders and pull the bands down with straight arms, so they’re by your sides (B). Hold for a second; then, maintaining tension, straighten your arms up to a “Y” position. Hold for another second before reversing the move.

03

Deep Goblet Squat 4 sets of 10sec holds

A

B

Loosen up your hips, knees and ankles to counteract the damaging effects of a sedentary lifestyle. Standing tall, hold a light kettlebell to your chest (A). Drop down into a deep squat, maintaining a neutral spine with your chest up, knees pushed out and your elbows inside your knees (B). Hold this position for 10 seconds.

Feel free to shift from side to side while keeping your heels on the floor.

LOWER BODY 28 MH MH.CO.ZA/ CO ZA/ J January 2020

EXPERT

As a specialist in mobility and functional range conditioning, Harvey Lawton knows how to help you move pain-free.

B

04

Med Ball Hip 90/90 Transfer 2 sets of 10 reps Take your hips through their full range of motion to offset any tightness.

Sitting on the floor with feet wide and knees bent, squeeze a med ball to your chest (A). Initiate the transfer by moving your knees down to one side, pivoting on each heel until both knees hit the floor at a 90º angle (B). Reverse to the opposite side and repeat for 10 reps.

DYNNAMIC

ISOMETRIC

Banded Y-Angel 2 sets of 10 reps

WORDS: MICHAEL JENNINGS; PHOTOGRAPHY: PHILIP HAYNES

01

Dead Hang 5 sets of 20sec

Sweep Up More Holiday Gains NO GYM? NO PROBLEM. KEEP YOUR SIX-PACK AND SHOULDERS IN BEACHREADY SHAPE WITH THE SIDE-SWEEPING PIKE

Picture the scene: the hotel doesn’t have a gym, your running shoes are 1 400km away and you just saw a hungover rugby player throw up in the pool. As the glow of your hard training at home begins to fade, where are you meant to get your holiday fitness fix? The answer is: absolutely anywhere.

The side-sweeping pike will wipe away y any y fears you y have about your six-pack becoming a barrel. “This move works all the abdo ominal muscles, hitting your inteernal and external obliques,” says trainer James Stirling, Instagram’s London Fitness Guy. G It’ll also target your shoulders to maintain a broad sillhouette and keep your joints moving – justifying the next 12 h hours you spend on a sunlounger.

“It’s im mportant to drive the movemeent with your core,” says Stirling. “Initially focus on quality reps, r but then work up to longer seessions, and test yourself with an AMRAP.” A Challenge yourself to Stirling’s 90-second core burn ner before breakfast every day for near-instant results. Talk T about room service.

01

SIDE NOTES

Clear a space on your hotel-room floor and sit with your left leg extended to your right. Ensure your right foot and both hands are flat on the floor, as they’ll provide the platform for take-off.

03

DO THE TWIST

Continue to rotate through your core and twist your lower body to face the opposite direction. Lower your glutes, flatten your left foot on the floor and slowly slide your right leg out to the left. Keep your hands flat and bend your left leg.

02

GOING UP

Use your right leg to push upwards and immediately engage your abs to twist and slide your left foot to the left. Keep your hands flat on the floor, and engage your shoulders as you lift your glutes up until you’re on your tiptoes.

H B S X RCISE YOU’RE NOT DOINGG

WHAT YOU’LL GAIN...

Gymnast’s Mobility

Superhero Shoulders

04

CLEAN SWEEP

Back on the floor, you should be mirroring the start position.

Push off with your left leg and slowly reverse the move. That’s one rep. The only thing left to do for a clean sweep? Hit 15 reps in 90 seconds.

Gym-Free Muscle

Ripped Core

MH.CO.ZA/ January 2020 29

WORDS: MATT EVANS | PHOTOGRAPHY: PHILIP HAYNES | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS MODELS

THE MH FINISHER

vs P R E - WO R KO U T Take Your Best Shot

BODY

ESPRESSO

TRENDING PRE-WORKOUT DRINKS PROMISE A PURER HIT OF PERFORMANCE-ENHANCING JUICE, BUT CAN THEY BEAT THE ORIGINAL BOOSTER: THE HUMBLE ESPRESSO? HERE’S THE PEP TALK

The caffeine in na double shot of Devil Mountain n, the self-proclaiimed d “World’s Stron ngestt Coffee” – more than half your R RDA A in 60ml

The caffeiine in a 500ml can of Monster energy drink. That’s T a le less from a lot more liqu u but uid, ill plenty to fire up your ssession

20%

MUSCL

53%

WEIGHT LOSS

Coffee helps you use up more fat during exercise: the caffeine releases adrenalin, which stimulates your fatty tissue to break down and release fat into your blood

On top of caffeine’s benefits, the University of Córdoba found the citrulline added to pre-workout drinks helps you add up to 53% more bench press repetitions per workout

The beta-alanine in many pre-workouts helps you train at high intensity for 13% longer**.

This helps you melt more kilojoules every time you don your HOVR Rises

HIT OR MISS?

Better erections Improved memory

Heartburn

Coffee breath

HEALTH

In a 10-year study†, coffee drinkers cut their risk of premature death by as much as 16%.

Curiously, the positive effects weren’t linked to caffeine: decaf drinkers benefited equally

Whether it’s the gym or the rugby pitch, downing an espresso half an hour before go time will boost performance by 11%, according to the University of Luton

THE MH VERDICT

Bigger muscles

11 %

PERFORMANCE

Laser focus

Face tingles

Weakened teeth

Newer pre-workout brands have cleaned up the act, but scientists have linked the original class of energy drinks to diabetes, mental health problems and kidney damage

12 %

Your citrulline-packed pre-workout can provide a potent boost. In one study††, cyclists could cycle 12% longer before exhaustion – a tasty edge over the peloton

PRE-WORKOUT WINS! …with one major caveat: this fight took place in the gym. To kick-start your day and improve your health, espresso wins easily. But when your training needs extra fizz, the micros in pre-workouts have an undeniable edge. Drink them more than that, though, and you’re opening a can of worms.

30 MH.CO.ZA/ January 2020

WORDS: BEN WELCH | PHOTOGRAPHY: STUDIO 33, DAVID NEWTON | *JOURNAL OF THE INTERNATIONAL SOCIETY OF SPORTS MEDICINE **INTERNATIONAL JOURNAL OF SPORTS NUTRITION AND EXERCISE METABOLISM | †US NATIONAL CANCER INSTITUTE | ††UNIVERSITY OF EXETER

One very robusta meta-analysis* found that the caffeine in your pre-gym shot can boost muscle strength by a fifth, speeding up your route to a squat PB

The School of Hard Gains / BY THAAQIB DANIELS

You’ve heard the story plenty times before: skinny lad, picked on at school simply because of how small he is. The bigger boys target him, and label him “wimp”. Jaco Smit was that kid; but in true triumph-of-the-underdog style, he didn’t let the bullying get him down.

Years later, he returned to the classroom – not as a scrawny teen, but as a strong and confident teacher his learners could look up to. He lost 8kg; but more importantly, he transformed his previously out-of-shape body into solid muscle along the way. This is his story.

32 MH.CO.ZA/ January 2020

LOST 8KG!

JACO SMIT

BEFORE

LOCATION: Mokopane, Limpopo OCCUPATION: Primary school teacher and sports coach AGE: 35 WEIGHT BEFORE: 90kg WEIGHT AFTER: 82kg TIME TO GOAL 5 years

1

THE PROBLEM

“At school I was always the small guy, the scrawny boy who was picked on and bullied, time and time again. But I never fought back. This went on all through primary school and high school. I first stepped into a gym while I was at university. My main goal was to get as big as possible – I wanted to lose the image of the small, skinny kid, and to become the guy people didn’t want to mess with. I didn’t want to be the target anymore. It took a while for me to adjust to training because I had never done anything like that before, but I knew it would benefit me if I gave it my all.”

THE LESSON: Take a step outside your comfort zone; you’ll be amazed at what you’re capable of.

PHOTOGRAPHY BY MARTIN DE KOCK

BODY Jaco’s photoshoot was done at EMET Gyms in Johannesburg.

EMET is a private gym owned by Nic Ingel.

The Muscle Manual

We want to hear your weight-loss and personal success stories!

Email us at tellmh@ media24. com.

It’s a new year, a new decade, and a new chance for you to crush those fitness goals – just like Jaco, and the many other MH reader transformations we’ve featured in the past. But none of these men made it happen overnight; everyone had to start somewhere, and grind it out every day. So don’t put too much pressure on yourself, expecting quick results. Start simply and slowly, with these three bodyweight moves. They’re a great way to build muscle and increase fitness without the heavy lifting. Do 3 sets of 10 reps for each move.

Air squats

READY TO LOSE YOUR BELLY? USE OUR PLAN TO TRANSFORM YOUR BODY – START TODAY AT BELLYOFF.CO.ZA

2

THE CHANGE

“By 2014, going to the gym had become such a big part of my life, I needed a new challenge. I started looking for something new, and found it in the form of competitive bodybuilding.

That’s when my transformation really started. I had a new mission to pursue. It changed my outlook on life, my relationship with food, and the way I looked at myself – and the way I set goals for myself.

I realised that I could do anything I set my mind to. Prepping for the bodybuilding stage is one of the toughest mental and physical things I’ve ever had to do.”

THE LESSON: Your mind is the most powerful tool you have. Train your mind first.

3

THE STRATEGY

“I’m a dad, and I believe in setting a good example for my kids, especially when it comes to staying healthy. I believe that the way I live every day speaks of hard work and dedication, and this will inspire my children to work hard too. With the help of my coach, Dave Watkeys, I’m tracking my kilojoule intake and exploring a few new things. His guidance helps me make responsible choices in terms of feeding my body properly to achieve my goals.“ THE LESSON: Fitness is not one size fits all. Adapt your strategy to achieve the goals you’ve set for yourself; be the best version of yourself, not someone else.

4

THE RESULT

“I live a healthy, balanced life, while enjoying food and all the food groups in moderation.

I have built the body I’ve always dreamt of, but I’m still pushing myself to do better. I believe you should always set new goals, to make sure you stay motivated. The result of this journey is most definitely a great balance between being a dad, achieving personal goals, and setting an example of hard work, dedication and balance to my family. And that’s all I could ever hope for.”

Bench dips

Scissor kicks Once you’ve mastered these moves and you need something more challenging, check out Speed Shred – the 12-week bodyweight programme we’ve created in collaboration with trainer Trevor Lagerwey. For more, visit speedshred.co.za.

THE LESSON: Never lose sight of the important things in life. Having the ones you love at the finish with you, celebrating those goals you’ve smashed, is priceless.

MH.CO.ZA/ January 2020 33

BODY

Your Golden Gut

INTESTINAL PAIN AND BLOATING ARE OFTEN A RESULT OF HOW YOU EAT. . . AND SLEEP. . . AND EVEN BREATHE. GET ON YOUR GUT’S SCHEDULE BY ELIMINATING THESE TRIGGERS. / BY ALICE OGLETHORPE

Between the billion-dollar probiotic-supplement push, probiotic additives in food (probiotic chips!), and recent studies linking gut health to everything from mental well-being to cancer, the gut – those 7.6 metres of intestines sitting inside your core – seems to be the seat of all good health. Despite what manufacturers would have you believe, getting your insides in shape isn’t as simple as ingesting a bunch of products.

Everything you eat – and plenty that you do (even sleep) – can affect the microbes in your

34 MH.CO.ZA/ January 2020

gut. Eat a fibre-filled salad, and they produce helpful waste products that speed digestion along. Narrowly miss a car crash, and your body unleashes hormones with a cascade of effects that can alter the microbes’ environment and cause digestive distress.

Microbes are like the office managers of your gut, involved in all that happens inside you in a day. Nothing goes well if you piss them off. If your gut isn’t happy, nobody’s happy.

It gets grumpy – in the form of gas, bloating, constipation, general discomfort – and nothing good flows from there.

Experts are beginning to see that gut trouble tends to spring from a fairly simple concept: an imbalance of helpful and unhelpful bacteria. “The gut contains over a trillion different bacterial organisms, which play a much bigger role in how your body functions than we used to think,” says Dr. Kara Gross Margolis, an associate professor at Columbia University Medical Centre and spokesperson for the American Gastroenterological Association.

Here are six top triggers that can make a healthy gut go awry.

ILLUSTRATION BY MAX-O-MATIC

“

The gut contains over a trillion different bacterial organisms, which play a much bigger role in how your body functions than we used to think.

THE TRIGGERS:

MORNING COFFEE (AND NOTHING ELSE) BREAKFAST HAS come under

fire lately for not being “the most important meal of the day”, as some want you to think. But your gut begs to differ, says Dr. Jack Gilbert, a professor at the University of California San Diego

and co-founder of the American Gut Project, an investigation into the human microbiome. For your intestines, morning food is critical.

“The bacteria in your intestine have their own circadian rhythm,” he says. This makes their balance shift dramatically throughout the day.

For example, microbes that produce tryptophan to help you feel sleepy flourish in the evening. A fibrefilled breakfast feeds the bacteria you require during waking hours, causing them to multiply and release the chemicals you need to power through the day. “When you disrupt their circadian rhythm, it can lead to the production of chemicals that can make you feel sluggish,” says Gilbert.

NOT ENOUGH FIBRE EGGS FIRST THING, roast chicken

sandwich for lunch, sushi for dinner; sure, this sounds like a healthy diet. But where’s the fibre (as in fruits, vegetables, beans)?

You should get 38 grams daily; all those foods have almost none.

“Good bacteria eat fibre – it’s like sweets to them – and when they consume it, they produce short-chain fatty acids, which prevent inflammation and help nerve endings in your intestine move things along,” says Gilbert.

Without fibre, expect an intestinal traffic jam. And constipation can bring on bloating, since it gives waste more time to ferment and produce gas.

You may also be missing out on microbes that help regulate mood.

Not only does your gut produce 95 per cent of your body’s serotonin, but brand-new research links depression and lower amounts of two types of gut bacteria. Scientists don’t yet know exactly how to feed these two and are sticking to the “eat more fibre” mantra, since it’s a good idea no matter what.

WHEN GUT TROUBLE WON’T GO AWAY SOMETIMES, the issues in your gut can’t be fixed with a few lifestyle tweaks. If the problem is accompanied by weight loss, blood in your stool, or vomiting, or if you find that you can’t carry out normal activities due to your GI woes, see your doc to check whether you have a disorder that needs more intense attention, such as irritable bowel syndrome (IBS).

MH.CO.ZA/ January 2020 35

BODY

NERVES

TOO LITTLE SLEEP

WHEN YOU FILL UP on sugar and

“WHEN YOU’RE anxious or

MISS A GOOD night’s sleep and

unhealthy fats – doughnuts, say, or a double cheeseburger – you’re feeding your unhelpful bacteria. They then excrete chemicals that lead to inflammation, which can trigger diarrhoea, bloating, and constipation.

A steady diet of those fats also messes with a key job of your gut wall. Normally, that wall is lined with a layer of mucus.

All that unhealthy fat may thin this protective layer, allowing bacteria to sit right up against the lining of your intestines, according to Gilbert. That unleashes your immune system and sets you up for chronic problems such as heart disease and diabetes.

nervous, you may breathe more rapidly and swallow more air, distending your intestines and making you feel bloated and gassy,” says Men’s Health advisor Dr. Felice Schnoll-Sussman. “Plus, you may clench your abs, which can affect bowel motility.” Break the tension with whatever it takes – a few deep breaths, a step away from your desk, a set of push-ups.

you might wind up constipated or bloated in the morning.

Your digestive system needs a solid snooze as much as you do.

“When you don’t rest for long enough through the night, your body might not have enough time to digest the food you ate throughout the day,” says Dr. Schnoll-Sussman.

Don’t hinder your gut from working its third shift.

WAIT: WHAT IF I HAVE FOOD ALLERGIES? EATING TOO FAST GAS CAN BE caused by the food you

eat and the air you swallow if you eat quickly. Some starches and sugars – often good-for-you ones, like those in beans, broccoli, and onions – are poorly digested. So they make it to the colon without being fully broken down.

The bacteria there get something to eat but are also more likely to produce gas (more so in some people than others).

Of course, gum chewing and carbonated drinks can cause gas as well. If you’re really puffed up, consider an OTC gas-relief product.

They’re thought to reduce the surface tension of air bubbles in your system, so they dissolve.

36 MH.CO.ZA/ January 2020

YOU PROBABLY DON’T.

A little more than half of the adults in a large recent study who thought they had a food allergy (19% of those examined) actually did. If you do, you’re probably aware of it: a foodallergy reaction typically happens within two hours, often in minutes.

Symptoms can be life-threatening and include hives, swelling, difficulty swallowing, throat tightening, trouble breathing, wheezing, vomiting, rapid heartbeat, and a drop in blood pressure. So we’re not just talking about an angry gut.

Then what’s making you so uncomfortable after you eat? It could be a food intolerance.

That means for some reason your body is unable to digest a certain component of a food, says Dr. Manish Ramesh, director of the Food Allergy Centre at Montefiore Health System. That leaves the food component – say, lactose from milk – for the colon to deal with, which is a messy affair that can result in bloating, diarrhoea, and cramps.

Unlike with a food allergy, symptoms of intolerance are confined to the GI tract. There are plenty

of home test kits claiming they can determine whether you’re intolerant to certain foods. But save your money, says Ramesh. They measure an antibody in your blood (immunoglobulin G, or IgG), he explains.

The problem: after you eat, you’ll have some antibodies to those foods whether you’re intolerant to them or not. So the test might be able to tell you what you ate (which you probably already knew) but not whether you’re intolerant. If you really can’t figure out why your GI tract complains, see a gastroenterologist.

The trouble may not even be food related. “Most of the time,” Ramesh says, “we can get a pretty good idea of what’s going on just from talking to people about their symptoms.”

– Brittany Risher

LESLIE XIA, SARAH LEITUALA (ICONS)

USELESS FATS

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THE OUT OF OFFICE ASSISTANT Whether you’re a novice PC gamer or a winning e-athlete, the HP OMEN X 27 has been designed to create legendary gameplay experiences. The immersive gaming experience is aided by high dynamic range, Low Framerate Compensation (LFC), HDR and a DCI P3 90% colour gamut. Did we mention the zoned backlighting with 16 edge-light zones across the monitor? You’ll never miss a detail with the Quad HD 2560 x 1440 resolution display and NVIDIA G-SYNC™ technology that

enables smooth, crystal-clear visuals. But while it excels in gaming technology, it never loses out on style; this AMD FreeSync 2-certified monitor has a sleek design, an adjustable stand with a headset rest, and red ambient light. Plus you’ll never have to worry about lag time, thanks to an efficient, lightning-fast 144Hz refresh rate. The OMEN X 27 really is sweeping the leader board. Bonus: the OMEN Mindframe Prime Headset and OMEN Encoder Keyboard allow you to accessorise with excellence.

THE WORKING MAN’S BUSINESS PARTNER As life gets busier and work never quite stays in the office, you need an adaptable laptop that doesn’t weigh you down as you go from meeting to meeting. HP’s new Spectre x360 with Microsoft Windows 10 has undergone a 13% size reduction since the last model, and has an industry-leading 90% screen-to-body ratio at every angle. And the chassis weighs only 1.27kg. But smaller size doesn’t mean less functionality; premium craftmanship, breakthrough performance and mobility, and strengthened security will give you an extraordinary experience without constraint. It offers twice the performance of the previous generation, featuring a quad-core 10th-gen Intel® Core™ processor with Iris® Plus Graphics, and battery life of up to 22 hours – more than enough for you to get through your day. The laptop also has a number of safety features, including a physical Webcam Kill Switch to keep you safe from webcam hacking, a new dedicated mute mic, and an optional built-in privacy screen.

Price: from R26 999.

For more info, visit HPShop.co.za

STYLE

Get Through The Hot Months Step Out In Style Fit For Purpose

COMPILED BY AZEEZ JACOBS

Summer SUMMER GROOMING IS LESS ABOUT LOOKING GOOD THAN ABOUT PREVENTING SWEAT, STINK AND GENERAL GROSSNESS. HERE’S HOW TO GET THROUGH THE HOT MONTHS – FROM YO YOUR HEAD TO YOUR FEET.

CHEST:

StopBodyAcne Pimples below the neck usually aren’t acne but folliculitis – inflammation of the hair follicle caused by bacteria that thrive in moist environments. If you’re prone, be sure to shower after you work out, and use a spot treatment cream to treat inflammation.

Noreva Exfoliac Drying Lotion 125ml R200 absoluteskin.co.za

HEAD:

AnEasyClean n Try this shampoo bar, which is water-free, plastic-free and cruelty-free. Good for your hair and good for the environment.

Zero Shampoo Bar R75 zerobar.co.za

FACE:

De-Oil Your Face Shiny skin looks sweaty, even if it’s not. Use Oil-Free Moisturiser in the morning to soak up oil throughout the day. Jack Black Oil-Free Sun Guard SPF 45 118ml R440 absoluteskin.co.za

BODY: Maximise

Your Manscaping

The downside of manscaping (besides “manscaping”): itchy stubble in weird places, like your shoulders and back. Using Shave Relief Balm after and between shaves will help soften the regrowth and prevent ingrown hairs, bumps, and razor burn. Woody’s Shave Relief Balm 177ml R230 clicks.co.za

PITS: Deodorant vs.

Antiperspirant A deodorant like this one stops you from stinking, but not sweating – which we’re told is an important bodily function. If you’re into naturals, resign yourself to a little shvitz. Dr Hauschka Rose Deodorant 50ml R296 woolworths.co.za

FEET: Sweat, But Smell Great NETHER REGIONS:

Don’t Ignore Them

Swamp ass. Ball sticking. Thigh chafing. Rather than using a messy powder, opt for this quick-drying talc-less formula, which goes on like a gel but turns into a dry, protective finish. Fresh Body Fresh Balls 100ml R460 takealot.com

38 MH.CO.ZA/ January 2020

People are going to see your feet whether you want them to or not. Be sure to cut your toenails (regularly) with a straight-edge clipper (to help prevent ingrown nails), and exfoliate your calluses with a pumice stone on a regular basis. Follow that up with a foot balm to keep your feet from looking dry, cracked and flaky. And when all else fails, get a pedicure. Heel Balm 250ml R150 matsimela.co.za

YOUR

SUMMER

EMERGENCY KIT

ABOUT SUNSCREEN Suddenly the heat is on sunscreen. Hawaii has banned the sale of sun-protection products containing certain chemicals, such as oxybenzone, that some say contribute to the deterioration of coral reefs. Others, especially natural-health advocates, have claimed that these same ingredients may even cause cancer. (There is no medical evidence to support this.) That’s why there has been a resurgence of mineral sunscreens, such as zinc oxide and titanium dioxide, which some people believe are better for both the environment and our bodies.

The bottom line is that when it comes to our health, sunscreen is one of the most powerful (if still imperfect) tools we have. “The biggest reason to wear sunscreen is skin-cancer prevention,” says dermatologist Dr. Evan Rieder. “Men tend to get more aggressive skin cancers, because we neglect ourselves. But sunscreen is also the number-one anti-ageing medication we have available.” Provided, that is, you use it correctly. And using it correctly involves ignoring a few common myths. Like these:

KEEP A FEW extra undershirts and buttondowns in the office, and have some strategic products at the ready to help you dry out, chill out, and freshen up at a moment’s notice. Consider this your grooming to-gobag.

URIAGE AGE PROTECT MULTI ACTION CREAM For when your face looks too shiny. SPF30 40ml R585 dischem.co.za

H E RE’S A WHOLE LOT OF BSPF!

MYTH #1: Darker skin doesn’t

MYTH #4: If you don’t burn

While it’s true that darker skin has natural protection against the sun because it produces more melanin than lighter skin, that doesn’t mean those with dark skin don’t have to wear sunscreen. “If people are going to be outside and going to have their skin exposed, I don’t care what their skin looks like; they should be wearing sunscreen, because everybody can get sun damage,” says Dr. Rieder. No matter what your skin colour, skin cancer is a risk. In fact, the darker your skin, the harder it is to detect certain kinds, such as melanomas. Regular skin checks are essential, and wearing sunscreen is your best defence.

“The American Academy of Dermatology guidelines say that SPF 30 is the minimum you should be using,” says Rieder. “Most people don’t apply it like they’re supposed to, so you do get additional benefit from going to SPF 50 or higher.”

need sunscreen.

MYTH #2: Mineral sunscreens

don’t block the sun as well as chemical sunscreens.

Chemical sunscreens work by converting UV rays to heat. Mineral sunscreens form a physical layer to block them from even getting into your skin, and many believe they work just as well. “I recommend a physical sunscreen. It offers more robust protection,” says Rieder.

MYTH #3: If you wear a high

SPF, you don’t have to reapply it as often.

“SPF just means it takes longer for you to burn, as opposed to not having sunscreen at all,” Rieder explains. Wearing a sunscreen with an SPF of 50 will keep you from burning 50 times longer than wearing no sunscreen, but you still have to reapply it every couple of hours.

easily, SPF 15 is enough.

Try a sprinkle of this at the roots of your hair to absorb excess oil.

DRY SHAMPOO POWDER 50g R105 lush.co.za

MYTH #5: Coconut oil has a

natural SPF.

It’s a common claim in our increasingly “natural”obsessed world, but the reality is that a sunscreen’s SPF undergoes testing and is standardised by various official bodies, whereas that of a natural oil such as coconut is not. Even if it does have natural protective qualities, they’re probably too weak to make a difference.

DETTOL ORIGINAL WIPES Get as close to a shower as possible. 40’s R53 clicks.co.za

MYTH #6: Wearing sunscreen

means you’re not allowing your skin to get enough vitamin D.

“Most people get an adequate amount of vitamin D from just 15 minutes in the sun a couple of times a week,” says Rieder. It’s unlikely that wearing sunscreen would cause a normal adult to become vitamin D-deficient; and even if it did, “the best way to get vitamin D supplementation is actually from a pill,” he adds.

LAB SERIESS FOR F MEN BB TINTED MOISTURISER The universal tint cuts down redness. SPF35 50ml R515 woolworths.co.za

MYTH #7: Layering SPF 30 and

SPF 20 is the same as wearing SPF 50, right?

Your protection is only as strong as the highest SPF you’re wearing. “It’s not cumulative,” says Rieder.

BELOW THE T BELT GROOMING FOR MEN A gentle cleanser for gentle places. Fresh & Dry Balls 75ml R129 takealot.com MH.CO.ZA/ January 2020 39

What this Means

THE SUNSCREEN AWARDS

It’s organic, so perhaps better for you and the planet.

Meet your no-shine, sensitive-skin-friendly sun protector.

And all in a cream that’s easily absorbed, and easily incorporated into your daily skincare routine.

Skin Workout Defence SPF30+ This physical sunscreen rubs in fast and won’t leave you chalky.

(50ml R585 sorbet.co.za)

REN Clean Screen Mineral SPF 30 Face Sunscreen The recycled plastic packaging makes this sunscreen clean inside and out. Ren uses 50% recycled plastic to create the tube and 100% recycled plastic for the cap. 50ml R660 renskincare.co.za

Kiehl’s Activated Sun Protector SPF50 Don’t like the feeling of funk on your face? This lightweight facial sunscreen feels like nothing, and still packs a protective punch. (150ml R730 edgars.co.za)

Vichy Ideal Soleil SPF50 Invisible Hydrating Mist Sunscreen is paramount for tattoo protection.

This spray contains broad-spectrum SPF and skin-hydrating ingredients. (200ml R335 dischem.co.za)

WHAT TO DO IF YOU DIDN’T READ THIS STORY IN TIME W

Skin reacts to UV rays by producing melanin (the pigment that gives you a tan) to protect itself, but there are limits to what it can do that even sunscreen can’t change. Once the maximum amount of melanin has been produced, a burn sets in. Sunburns are itchy and uncomfortable, and can be very serious. (If you start seeing blisters, head to the doctor.) The good news is that they’re treated fairly easily: use burn-soothing ingredients such as aloe and colloidal oatmeal (try Nivea Sun After Sun Moisture 200ml R63 clicks.co.za, or Totally Wild Organic Aloe Gel 100ml R99 faithful-to-nature.co.za); keep the burn moisturised, so it doesn’t dry out and peel; and target inflammation under the surface with a drug such as aspirin or lidocaine.

40 MH.CO.ZA/ January 2020

WORDS BY GARETT MUNCE AND AZEEZ JACOBS, PHOTOGRAPH BY JAMES GARAGHTY

Everysun Everyday Moisturising Lotion SPF 20.

Some sunscreens can make your face shiny or chalky. This one doesn’t. (200ml R50 dischem.co.za)

ADVERTISING PROMOTION

IN FULL VIEW

On the soccer pitch, in the office or on the road, bright light can put a strain on your eyes. Keep your eyes on the prize with ACUVUE® OASYS with Transitions™ Light Intelligent Technology™ Every day, our eyes are challenged by changing light that causes us to squint, shade our eyes or dial down screen brightness. According to a recent survey from Johnson & Johnson Vision Care* Inc., eight in ten people are bothered by bright light in a given day, resulting in feelings of eye tiredness (54%), distraction (29%) or frustration (28%).4 ACUVUE® OASYS with Transitions™ Light Intelligent Technology™ – a first-of-its-kind1 photochromic contact lens – goes beyond vision correction by reducing exposure to bright light both indoors and outdoors, providing wearers with the benefits† of reducing the stressful impact light can have on their eyes.2,3 Developed in partnership with Transitions Optical Limited, these lenses are designed to manage a wide range of lighting conditions. Whether you’re in the office, taking the dogs for a walk or hitting the gym, this contact lens helps eyes adapt to changing light

conditions throughout the day, including artificial light and UV rays, that can impact eye comfort and vision. 5,6,7,§,‡ The result: ACUVUE® OASYS with Transitions™ contact lens reduces squinting by 38 percent on average.3,¡ Plus, you’ll cut down the time it takes to recover from exposure to bright light by up to five seconds.3,¡ At night, these lenses also reduce starbursts and halos around bright lights, giving you a clear view with less squinting, from dawn to dusk.3,¡ Named one of TIME’s ‘Best Inventions of 2018’, this two-week reusable contact lens is now available in South Africa.

For more information, or to find an eye care professional near you, visit www.acuvue.co.za. #SquintLessSeeMore with ACUVUE® OASYS with Transitions™ Light Intelligent Technology™

AT A GLANCE… - These lenses continuously balance the amount of light entering the eye, helping the wearer manage a range of light conditions throughout the day.2 - They’re built with Transitions™ Light Intelligent Technology™ to adjust from clear to dark and back again based on intensity of changing light conditions.2 - For daily wear with a two-week replacement time.

One of TIME’s Best Inventions of 2018 © 2018 TIME USA LLC. Used under license.

*© Johnson & Johnson Vision Care (Ireland) T/A Vision Care Ireland RSC; †Defined as the ability to see comfortably in bright light; ¡Compared to ACUVUE® OASYS with HYDRACLEAR® PLUS; 1FDA Press Release: FDA clears first contact lens with light-adaptive technology https://www.fda.gov/newsevents/newsroom/pressannouncements/ucm604263.htm April 10, 2018; 2JJV Data on File 2018: Definition of ACUVUE® OASYS with Transitions™ Light Intelligent Technology™; 3JJV Data on File 2018: ACUVUE® OASYS Contact Lenses with Transitions™ Objective Clinical; 4JJV and FH TRUE Global Intelligence™ 2019 Global Survey; 5American Academy of Ophthalmology. What is Photokeratitis. Available at: https://www. aao.org/eye-health/diseases/photokeratitis-snow-blindness. Accessed 22 Jan 2018; 6American Optometric Association. UV Protection. Available at: https://www.aoa.org/patients-and-public/caring-for-your-vision/uv-protection. Accessed 22 Jan 2018; 7Walls HL, Walls KL, Benke G. Eye Disease Resulting From Increased Use of Fluorescent Lighting as a Climate Change Mitigation Strategy. American Journal of Public Health. 2011;101(12):2222-2225. §Helps protect against transmission of harmful UV radiation to the cornea and into the eye. ‡All ACUVUE Brand Contact Lenses have Class 1 or Class 2 UV Blocking to help provide protection against transmission of harmful UV radiation to the cornea and into the eye. UV absorbing contact lenses are NOT substitutes for protective UV absorbing eyewear such as UV absorbing goggles or sunglasses because they do not completely cover the eye and surrounding area.

The third-party trademarks used herein are trademarks of their respective owners.

ACUVUE OASYS is a trademark of Johnson & Johnson Vision Care (Ireland) T/A Vision Care Ireland RSC. Transitions is a registered trademark, the Transitions logo, Transitions Light Intelligent Technology and Transitions Light Intelligent Lenses are trademarks of Transitions Optical, Inc. used under license by Transitions Optical Limited. © Johnson & Johnson Vision Care ©Johnson & Johnson Medical (Pty) Ltd. 2019. MOS130_19

By Azeez Jacobs • Photographs Carlo Miari Fulcis

One of the smartest ways to update your wardrobe in 2020 is to invest in sustainable fashion. That means supporting brands committed to sustainability through using recycled, eco-friendly fabrics that feel as good as they look.

42 MH.CO.ZA/ January 2020

You don’t have to go naked to save the planet.

Here’s our favourite sustainable gear to kickstart the new year. −>

MH.CO.ZA/ January 2020 43

i sustainable and eco-friendly all round. In 2017 they sold one million pairs of Parley trainers, made from intercepted ocean waste, and have since introduced a line of Parley recycled clothing. They’ve also committed to reducing waste production, energy consumption and water usage by at least 20% by 2020, and are reducing their environmental footprint at all consumer events. Workout gear that works for the planet, too.

W.N.D. Parley jacket R1 499, Parley shorts R999, Alphabounce Parley shoes R1 599, all at adidas.co.za

44 MH.CO.ZA/ January 2020

Trends Of The Earth Hemp is trending, and fashion brands are jumping on the bandwagon. Case in point: the fibres in these Sealand Gear T-shirts are made from a blend of hemp and organic cotton. The back logo is also made from 55% hemp and 45% organic cotton. Some of the many benefits of hemp include durability, low water and zero chemical usage, natural protection from UV rays, breathability, and great insulation, to keep you cool in the summer and warm in the winter.

Hemp and Organic T-shirt for men R550 each at Sealand Gear

MH.CO.ZA/ January 2020 45

Eco Cred “Environmentally friendly” doesn’t have to mean exorbitant. H&M releases its Conscious Exclusive collection annually, made with sustainable materials, and fashion brands such as Country Road, Zara and Woolworths are committing to eco-conscious casual wear.

That’s a win for the planet, your style and your bank account.

Left: Organic Cotton Top R329 H&M, Linen Shorts R899 Country Road Right: Denim Shirt R499, Cotton T-shirt R150, Suit Pants R599, all at Woolworths

46 MH.CO.ZA/ January 2020

Ethical Choices Buying ethically means you’re empowering others. A number of brands are working on ethical manufacturing, finding innovative ways to reduce emissions and waste, and creating better quality of life for the workers who pull it all together. Check the “about” section on a brand’s website, or stalk their social media channels. Brands that have sustainable practices are generally expressive about their production methods.

Left: T-shirt R799 Timberland, RE: Skinny Jeans R499 Woolworths Right: T-shirt R399, Chinos R679, both Zara

MH.CO.ZA/ January 2020 47

Biodegradable Investments One of the oldest known fibres, linen comes from the flax plant, which grows naturally and requires no additional water other than rainwater – making it the most eco-friendly fabric. When untreated (i.e. not dyed) it’s also fully biodegradable, as are silk, wool, organic cotton and hemp fabrics. Add linen to your wardrobe – a shirt, a pair of shorts or a suit – with environmentally conscious brands like Country Road and Timberland, who don’t skimp on style.

Bio-base Sunglasses R2 860 Timberland at SDM Eyewear, Linen Shirt R899 Country Road, Linen Shorts R1 599 Timberland, Sunset Flops R325 Samba Sol

48 MH.CO.ZA/ January 2020

Bottles To Boardshorts Love the beach? Then you’ll appreciate what these surfer brands are doing for the environment. Billabong and Quicksilver have a collection of boardshorts made out of recycled plastic bottles.

Most plastic bottles are made from something called PET (polyethylene terephthalate). PET also makes polyester, which is used in these boardshorts. Very simply: the bottle is broken down into chips. These become a fibre, which in turn becomes a yarn.

And that gets sewn into your new favourite pair of boardies – a wearable reminder to keep the ocean plastic-free.

MODELS: ROCHÉ, BART AND SEID AT BOSS MODELS, VICTOR AT BASE MODELS, KRISTINA AT ICON MODLES, NINI AT COVER MODELS. GROOMER: SAM SCARBOROUGH AT ONE LEAGUE. FASHION ASSISTANT: NADIA EKSTEEN. PRODUCTION COORDINATOR: STEPHANIE VILJOEN.

Left: Cotton shirt R375 Conscious Collection at H&M, Sunday shorts R900 Billabong, Shoes R350 Woolworths.

Right: Union Heather Amphibian Shorts R900 Quicksilver at boardriders.co.za, Alphabounce Parley Shoes R1 599 adidas.co.za

Wear and Care From the pesticides and insecticides used to grow cotton, to the massive amounts of water, energy, and chemicals used to process the materials and turn them into denim, jeans are among the least ecofriendly items to make. But as responsible consumers, we can do our part by shopping brands that value sustainability.

In 2010, Levi’s launched the Better Cotton Initiative, which trains farmers to use less water, pesticide, insecticide and synthetic fertiliser when growing cotton plants. G-Star

50 MH.CO.ZA/ January 2020

Raw unveiled a different project, called the “Most Sustainable Jean Ever”. This featured the creation of the first ever Cradle to Cradle Certified Gold denim fabric. And Woolworths RE: Denim is made using BCI cotton – sustainable cotton that’s produced using farming methods that protect nature, conserve water and care for the people who produce it.

Left to right: Slimfit Jeans R599 H&M, RE: Jeans R499 Woolworths, Sustainable Jeans R2 299 G-Star Raw, Sustainable Jeans R899 G-Star Raw, Recycled Denim R629 H&M

MH.CO.ZA/ January 2020

51

STYLE

GETTING READY

Sean McCollet

THE MODEL AND TV PRESENTER ON SABC1’S INSTAPRENEURS TALKS US THROUGH HIS MORNING ROUTINE. HERE’S HOW HE SETS THE TONE FOR A GOOD DAY – PLUS THREE STYLE TIPS TO CONQUER ANY OCCASION. / BY NADIA EKSTEEN

02 05

7.15am I grab a quick bowl of muesli and yoghurt before I get ready for gym.

7.30am My gym gear consists of tights and vest. I do a lot of weight training, so wearing a vest allows me to see the result while working out. Nike has some great compression tights that give you support throughout your workout.

01.Nike Pro Sport Clash R700 nike.com

01

7:45am Just before heading out the door, I take a muscle protein shake from Supplements SA Creatine and grab my JBL wireless headphones. Music increases my stamina and puts me in a good mood. 02. JBL wireless on-ear headphones R1 200 takealot.com 8.30am My work requires me to look fit and stay healthy, so I hit the gym three times a week, doing weight training.

And I’ve recently started with boxing, because I’m not a fan of cardio.

My workout lasts for about 60 to 90 minutes before I head home.

10.00am My grooming routine is fairly simple. After a tough workout, I hop into the shower and scrub away with a Protex soap bar, and follow with a Nivea shower gel. The two cleansers are different, but they get the job done better together.

10:20 am I have sensitive skin, and wearing make-up on set for work does put some strain on it.

I wash my face twice daily with Oxy Face Wash gel, and use organic coconut oil to moisturise. It’s naturally antibacterial, and contains lauric acid, which kills acnecausing bacteria.

52 MH.CO.ZA/ January 20 020

10.40am It’s time for my second breakfast. I make a quick muscle-building brekkie, consisting of egg whites, a beef patty, mushrooms, toast and orange juice.

03

10.25am I’m a sucker for a good fragrance, and a current favourite is Carolina Herrera CH for men. It’s a great summer scent.

03. Carolina Herrera CH for men EDT 50ml R1 150 woolworths. co.za

10.26am m I do my ow wn styling for the show, and keep my looks casual and cool. I love wearing my leather jacket with black slim m-fitted jeans and a T-sh hirt. Add some Chelsea b boots, and you have a combo that never disa appoints.

04. Leath her jacket R2 699 Z ara

11.10am No look is complete without accessories – I never leave the house without my watch and sunglasses. Guess has a variety of great casual watches, and my aviator Persols are my go-to for any look.

05. Blue & Gold tone watch R3 595 guess. co.za Persol aviators R3 190 Luxottica

06

04

Step Out In Style

Sean’s tips for looking effortlessly cool.

Size It Up Know how to dress for your frame. A simple, good-quality T-shirt with fitted jeans and Chelsea boots is a winner in my book. That, together with confidence, is sure to look good on anyone.

Colour Pop See what works we ell with your skin tone. I’m lucky enough to be able to pull off bright colours, and try to bring that to the red carpet. Why wear a black blazer when you can go bold in gold?

No Limits Don’t stick to the rules. When wearing a suit to an event, try taking risks by leaving the tie at home; or better yet yet, swap out your shirt for a printed T-shirt.

PHOTOGRAPH BY ANDILE MTHEMBU

7am Every man needs a good start to his day.

The best way for me is with a cup of green tea and honey. It’s packed with health-promoting compounds that are good for the body and mind.

C

T H E W I N N E R: T R E VO R L A G E R W EY

FORTUNE FAVOURS THE BRAVE Toyota Fortuner 4×4 Challenge: This is what it took to win the main prize – a Toyota Fortuner 2.4 GD-6 4x4 6AT!

After months of build-up and anticipation, finalists in the Toyota Fortuner 4×4 Challenge were put to the ultimate test.

What is the Toyota 4×4 Challenge all about?

Four participants (chosen by the four media partners: Media24, Highbury Media, Independent Media and Tiso Blackstar) teamed up with four celebrities (or “heroes”, in challenge-speak), to compete in a range of super-challenging tasks. The grand prize? A Toyota Fortuner 2.4 GD-6 4×4 6AT! The 2019 event marked the fourth instalment, incorporating elements from previous years as well as all-new challenges.

This year’s edition required a combination of mental and physical fitness skills. And thanks to the sponsors – Garmin, Specialized and returning sponsor Salomon – who provided the necessary gear, the contestants were ready for battle.

How the action unfolded The contestant/hero pairing took place at Pezula Resort in Knysna, by means of drawing colour-matching ping-pong balls, and the teams were announced: • Trevor Lagerwey & Olympic rower Kirsten McCann; • Michelle Meyer & Dakar racing champ Giniel De Villiers; • Jacob Maboja & dancer/choreographer Nkateko (Takkies) Dinwiddy; • Dieter Pey & Cheetahs rugby player Oupa Mohoje.

Cool and wet conditions added an extra element of challenge to each of the competitive tasks. Ouch!

Tackling the challenge The first challenge – aptly named the Garmin Lifesaving Flags Eliminator – consisted of a lifeguarding-inspired beach sprint elimination on the shores of Leisure Isle. In a knock-

out fashion, the last competitor standing received a starting advantage in the lagoon paddling challenge. Trevor Lagerwey earned this advantage; and as he was paired with Olympic rower Kirsten McCann, the two made light work of the cold Knysna lagoon, and earned first place in Round One. In the second task – the Pezula Night Duathlon – the contestants set off on a sprint run, with navigational instructions from their Garmin Fenix 6 Plus Smartwatches. After the run they had to to identify 15 African countries on a map spread out on the bonnet of each team’s Toyota Fortuner.

Day Two brought with it five competitive tasks, kicking off with the Salomon Trail Run along the cliff paths of Cairnbrogie, located on the outskirts of Plettenberg Bay. After the run each team had to answer a Fortunerrelated brainteaser, and hit the hooter to lock in their time. Meyer and De Villiers managed to claw back valuable time here.

PROMOTION

Ramping it up

H I S T E A M M AT E : O LY M P I C R OW E R K I R ST E N M C C A N N

Then came the Specialized Epic Pump Track Challenge – and as the name implies, the task involved some state-of-the-art Specialized mountain bikes, and a challenging pump track.

While the contestants pedalled furiously, their hero partners had to call out navigational instructions from the viewing deck.

Enlisting navigational, endurance and level-headed thinking, the Toyota Obstacle Challenge required the teams to set off and find key raft-building components, using their Garmin Fenix 6 watches to find predetermined coordinates. After gathering all the elements, they had to assemble a raft (capable of transporting themselves across the dam), and make their way to the checkpoint. Strong head-on winds made paddling an almost impossible chore. In the end only two teams – De Villiers/Meyer and Lagerwey/ McCann – reached the checkpoint, with the remaining two teams earning DNFs. The Toyota Blind Drive Challenge saw blindfolded contestants navigating an obstacle course behind the wheels of their Fortuners, guided by their partners’ instructions – but the task came with a penalty system. After many anxious moments, all four teams (and their Fortuners) emerged unscathed. Although the individual results and leaderboard were not disclosed at the time, Dieter Pey and Oupa Mahoje made quick work of the maze, earning the pairing well-deserved points.

The final challenge saw a shift in gear, presenting a unique test: Clay Pigeon Shooting. The trick Garmin Xero S1 Trapshooting Trainer was used to evaluate each of the eight shooters’ accuracy and score. With the wind buffeting, temperatures dropping and grey clouds looming, it was the contestants’ time to shine. All four teams gave it their all, and put in valiant efforts.

After two days of duking it out, Trevor Lagerwey (who entered via Men’s Health magazine, along with teammate Kirsten McCann) was crowned Fortuner 4×4 Challenge champion for 2019. Teamwork and consistency earned him the keys to a brandnew Toyota Fortuner 2.4 GD-6 4×4 6AT. But the three runners-up did not leave empty-handed: all contestants received a Specialized Epic Comp mountain bike and cycling gear, Garmin Fenix 6 Plus smartwatch and Salomon apparel, valued at over R60 000.

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

Price: R556400 Full leather interior Electronic 4x4 shifting on the fly SA’s best-selling SUV Power: 110 kW @ 3 400 rpm Torque: 400 Nm @ 1 600 rpm Full suite of safety & convenience features New 8" infotainment system

LIFE

Supercharge Your Salmon Power Up Your Ride Survive The Battlefield

COMPILED BY KELLEIGH KOREVAAR

G

A E K A M O T W HO Y A W A T E G N REE

friendly o c e s i exactly focuses on t a h w , l it ies al First of ? Well, mainly ring communitall, tourismation, empowe bly. Second of thconserv elling sustaina head for an ear n a v o and tra earth can you your only opti hat’s n T where o oliday? And isgging hippies? R saving hne with tree-hu E LLE I G H KO RE VA A commu e come in. / BY K where w

Turn the page for more.

MH.CO.ZA/ January 2020 57

LIFE

H C E T H IG THE

H

HOUSE

“ECHO, MAKE ME A CUP OF COFFEE.” Imagine

having your coffee prepared before you set foot out of bed. At theLAB guesthouses, you don’t have to imagine. Each room is fitted with the LivinAfrica Box, which is a sophisticated and locally designed room-automation system. Ask Echo to turn off the lights, turn on the music or open the blinds from the comfort of your bed. You might be tempted not to leave. But theLAB’s innovation goes beyond its high-tech facilities. Each guesthouse operates with an eco-conscious ethos. Your room’s automation system switches off heat, lighting and power when people leave, minimising the amount of power used. Roofs are adorned with solar panels, decreasing the facilities’ reliance on non-renewable power sources. And the guesthouses are all situated in picturesque towns away from the bustle of the city; choose between Franschhoek, Robertson and Hout Bay. Regardless of your choice, these features will turn your visit into a memorable one, all while decreasing your carbon footprint:

SOLAR-POWERED, FREE ELECTRIC CAR CHARGING STATION Electric cars are becoming increasingly popular (see

p64). If you’re one of the ecoconscious few who owns one, you can charge up at any of theLAB guesthouses before moving on.

Off the grid doesn’t have to mean off the beaten track. Enjoy this high-tech, low-impact escape.

BICYCLE AND E-SCOOTER HIRE In theLAB’s picturesque settings, there’s plenty to explore around each of the houses. Minimise fuel consumption by hiring one of their bikes to experience the neighbouring farms in Franschhoek and Robertson, or take in the sights of Hout Bay. PHILIPS HUE LIGHTS Each room is fitted with Philips Hue lightbulbs.

Not only are these smart bulbs energy efficient, they provide the perfect ambience, regardless of what you’re doing. The lights can be controlled with your voice or hooked into an alarm system that will brighten and dim them to mimic the sunrise and sunset. Plus: change the light colours to suit your mood.

NATURE-FRIENDLY PRODUCTS The eco-friendly ethos extends to the products used in their spas. Each guesthouse is stocked with TheraVine and Owl’s products, which are both friendly to nature.

T R AV E L S U STA I N A B LY A N D I N ST Y L E :

DO YOUR BUSINESS Güdsheet 2ply Sometimes nature calls. But no one needs to see the white flags of you and everyone before you. This 100% biodegradable TP is made from sugar cane fibre and wood pulp.

STEP OUT IN STYLE Timberland ReBOTL This range uses durable material made from recycled plastic bottles.

Plus, they’re supportive – and stylish, too.

POWER UP Red-E RS80 Solar Powerbank With a rugged shockproof and waterresistant design, you can take it anywhere and charge multiple devices simultaneously.

NO PLASTIC WATER BOTTLES In an effort to curb plastic consumption, the guesthouses use only glass bottles. Stay hydrated, all while helping the environment.

Book at: thelab.africa

G R E E N G E TAWAY R U L E S 58 MH.CO.ZA/ January 2020

NO. 11: Book direct flights. Take-offs and landings create a lot of carbon emissions.

THE CARBONNEUTRAL CITY ESCAPE CITY SLICKERS REJOICE, you don’t have to head into the great outdoors in order to get on the clean green wagon. Hotel Verde Cape Town Airport was the first hotel in Africa to offer 100% offset carbon-neutral accomodation. And you’ll get a certificate to prove it, too!

These are just a few of their famous sustainable features:

1

LU XU RY This is your natural, no-BS, hippie-free hideaway.

ECO-RESERVE

don’t just conserve the environment; they are actively ensuring that they support and build their ecosystem by pioneering new paths to do so. From the mountain spring water that you drink while on the reserve to simply staying there, you’llbeupliftingthesurroundingcommunityandlocalsmallbusinesses.

Last year, over 7 000 community members benefited from different Grootbos Foundation initiatives. It’s this effort to place conservation and community at their core that has led to their world-class collection of curated experiences. From botanical 4x4 tours, shark-cage diving and horse riding to whale watching, quadbiking and fatbike tours, there won’t beasingleboredoruninterestedtravellerinsight.Andyou’lleatlikeaking while doing all of this: a lot of the food that they serve is grown right there on the reserve. Their fresh organic produce is then prepared by their very experienced culinary team. Choose between the Garden Lodge, Forest Lodge or private villas; each has something different to offer. Best part?

You can curate your getaway based on the kind of trip you want, and they also provide suggested itineraries. Book at: grootbos.com

ADDITIONAL WORDS: MEGAN FLEMMIT. PHOTOGRAPHS: JARED RUTTENBERG, ANDBEYOND.COM

THE CREATORS OF GROOTBOS NATURE RESERVE

2 3 4

THEY’RE CHARGED UP. Between the 220 photovoltaic roof panels, three wind turbines and energy-generating gym equipment, you can leave dirty energy in the dark.

THEY’RE IN A WAR ON WASTE. Working towards a zero-to-landfill goal, 98% of their waste is reused, repurposed or recycled.

THEY’RE WATER WARRIORS. Grey-water systems, dual-flush toilets and rainwater collectors keep the eco-friendly features flowing.

THEY’VE GOT GREEN THUMBS. Check out the roof garden, 475-plant food garden, wetland, eco-trail, eco-pool, gym and two beehives housing 60 000 Cape honey bees.

T H E G R E E N ( E R ) G ETAWAY

Go beyond to andBeyond Phinda Forest Lodge YES, WE HEAR YOU – forests are pretty damn green already. But it’s not all about compost toilets and grey-water veggies: the way your favourite holiday house has been constructed can have a negative effect on the environment, too. So finding an eco-sensitive destination that’s been built with as little impact on the environment is rare; andBeyond’s

NO. 8: Honour local customs.

“Zulu Zen”, one of the world’s first eco-designed luxury lodges, takes it to a new level. The suites are on stilts, which not only creates spectacular views but means the forest floor isn’t disturbed as you float above it. Bonus: you get to live out your Tarzan dreams while dwarf forest antelope dash around and under your suite. Book at: andbeyond.com

NO. 65: Travel in small groups, they have less of an environmental impact.

MH.CO.ZA/ January 2020 59

THE

S H O R E-W I N BEACH

G ETAWAY THE

C L E A N -A I R

CABINS

FLUSHING THE TOILET with a spadeful of sand doesn’t quite sound like luxury accommodation. But that’s exactly how the Oudebosch Eco Cabins feel. Situated in the Kogelberg Nature Reserve (just a two-hour drive from Cape Town), your cabin is one of five huddled in the shadow of the Kogelberg mountains. They each have their own names: Erica, Fire Lily, Marsh Rose, Iris and Everlasting Daisy. They sound like a group of enthusiastic fire dancers you’d run into at AfrikaBurn. But the pyrotechnics start and end with the cabin’s wood stove, which is stacked with slow-burning logs to keep you warm. Wood is a carbon-neutral fuel, which means it doesn’t add extra carbon dioxide to the carbon cycle. Simply put: it’s an eco-friendly way to stave off the winter chill. It’s just one of many ways these cabins have been built to minimise impact on the environment. The roof is planted with local flora for insulation. A solar panel powers the geyser. In the shower, water trickles down between wooden boards and is absorbed by the ground underneath.

And yes, there’s a waterless toilet – but it doesn’t smell (even after a few days).

When occupied by a full group (each cabin can house four visitors), these structures

NO. 5: Use towels more than once.

60 MH.CO.ZA/ January 2020

use less than two kilowatts of electricity per day. Just for comparison, the average household can burn through fifteen times that amount in the same 24 hours.

On your first afternoon, go for a hike through the reserve. You’ll walk up into the mountain range, past gurgling streams and through dense wooded areas before the path flattens out at the top of the valley. The hike is challenging in parts – particularly when you’re clambering over boulders to a point where the overgrown trail resumes – but the view from the top makes it all worth it (just pack a big bag of trail mix to stay fuelled; you can easily kill eight hours up there).

Back at the cabin, take the “eco” shower for a test drive. Just like the wood stove and water-less toilet, it doesn’t feel like a downgrade – it feels right. The water is steaming hot, and knowing that those piping temps were simmered up by the sun throughout the day makes you feel less guilty for taking a few extra minutes to savour the sensation. Sitting in the lounge, craft beer in hand – a golden ale from the Garden Route – and a crackling fire a few centimetres from your feet, you’ll be content. There’s no TV blaring in the background or WiFi connection feeding endless information to your phone. You’ll power down – literally. But it’ll feel like you’ve taken a step up. Book at: capenature.co.za

NO. 31: Ask permission before taking photos.

Soak up the sun without damaging your skin or environment.

THIS SUMMER, you may want nothing more than to pack those collared shirts into your cupboard and slip into some Granadilla baggies and slops until you’re forced back to reality. What could be more relaxing than heading out of the country to Mozambique?

Savas Dunes is as remote as it is beautiful. Nestled in golden sand dunes between Tofo and Barra, it has emerged as a real hidden gem.

It’s run on solar power with solar geysers and uses borehole water.

But their most famous contribution is their relationship with the community and environment around them. Eggs are collected from the chickens that can be found on the property, and the vegetable patch means the mouth-watering meals you eat are fresh farm-to-table creations.

Our advice? Stay in the oceanfacing cottages with a private deck area and hammock. Book at: savasdunes.com.

If you’re not up for leaving SA, Thonga Beach Lodge on the Elephant Coast is a great choice.

You’ll be right on the beach but it’s been designed to be in complete harmony with the environment; the suites are on wooden stilts to avoid damaging the dunes. Book at: thongabeachlodge.co.za With either of these locations you’ll do no damage to the environment.

As for your skin? Check out page 40 for an eco-friendly option.

NO. 104: Always ‘steal’ the soap.

LIFE THE ULTIMATE ISLAND ESCAPE:

Zanzibar

Cut down on carbon emissions by flying direct from Jozi to Zanzibar with Mango ( flymango.com).

THE

GREEN GAME

R E S E RV E Get your green game on.

Approaching the pen with caution as they open the doors, I see a figure far larger than I imagined bounding over; a baby rhino. At just a few months old it’s easy to look directly into his eyes without much bending as he suckles on a home-fashioned two-litre milk bottle.

This is the Zululand Rhino Orphanage, just one of the many conservation initiatives Manyoni implements. It’s in the heart of Zululand in KZN, and was initially formed when 17 landowners dropped their fences to create one protected area for wildlife. One of the major driving factors was that it was chosen as a potential release site as part of the WWF black rhino expansion project.

Since it was established, the reserve has reintroduced lions, and endangered cheetahs and African wild dogs. And when I visited this conservation hub they were busy introducing more hyenas.

But as much as Manyoni prioritises conservation, they are also one of the

premier big five safari destinations in KZN, and it’s not hard to see why. They have several lodges, houses and camps, but the real winner is Thuleni Homestead.

The floor-to-ceiling glass means you get unmatched views over the watering hole that’s just a few metres away. Or you can watch the giraffe, warthogs and antelope that spend their days at the watering hole while lounging in the pool. This unfenced bushveld hideaway (except for a singlestrand elephant fence) means the wildlife can get up close and personal. Rhinos have been known to walk right up to the deck.

Plus, you’ll get two game drives per day.

But beyond the game-viewing, this lush bush home is pure luxury. Local artisans made the stone walls, and the pillars were upcycled from a Bela Bela dairy farm. It’s a place that honours the environment around it so you really can sit back, relax and enjoy the view. (Book at: perfecthideaways.co.za/accommodation/ thuleni-homestead)

ADDITIONAL WORDS: KIERAN LEGG. PHOTOGRAPHS: UNSPLASH.COM, THULENI HOMESTEAD_PERFECT HIDEAWAYS_LAR PHOTOGRAPHY

AS THE SUN RISES over the plains of Manyoni Private Game Reserve, we’re a few minutes late for feeding time. And the noises coming from a container – sounding more like a whale than a land animal – ensure we’re well aware of it.

BECAUSE no trip to Zanzibar can be zero impact (you have to fly there), stay at an eco-friendly spot. The small beach lodge Red Monkey Lodge has a laid-back energy and can get quite festive, so it’s perfect if you’re travelling with friends. If you’re looking for somewhere quieter, head to the locally owned and managed Mustaphas’s Place for an escape into nature. Hodi Hodi Zanzibar Beach Houses are the perfect location for families or bigger groups, and they’re committed to sustainable tourism, too. Finally, you can stay on Chumbe Island, an award-winning private nature reserve that has a protected coral reef sanctuary, forest reserve with rare wildlife, eco-lodges and state-of-the-art eco-technology.

The unused toiletries are often thrown away anyway, and you can reuse the plastic bottles for your gym bag.

MH.CO.ZA/ January 2020 61

PARTNERSHIP

HOLIDAY REPS

Give Your Resolutions a Moment in the Sun

Mauritius has become a wellness hotspot. HIIT the beach to shore up your New Year’s resolve THE

G ETAWAY

Tamarin Bay, Mauritius THE

H OT E L

Veranda Tamarin Hotel THE

O B J EC T I V E

SWEAT1000 Bootcamp THE

FUEL

Monster Energy PHOTOGRAPHER LUKE PATTERSON 62 MH.CO.ZA/ January 2020

T

ogether with Monster Energy, Men’s Health and Women’s Health ran a videoentry competition to find two enthusiastic readers (and their partners) to take on a breathtaking island fitness vacation of sun, surf and sweat.

We chose MH reader and personal trainer, Lindelani Mqwa and his partner, stuntwoman Lana Katz, because of their impressive couple training routines. (Read more about them in the February issue.)

Decked out in Puma gear, we started our days on the island with an early morning SWEAT1000 bootcamp (led by owner and co-founder Andrew Rothschild). After that jolt of energy, we sat down to a lavish breakfast buffet at the pool area.

Mornings and afternoons were filled with various water activities: we could learn to surf, try our hand at SUPing, kayak across the bay or snorkel in the aqua water filled with tropical fish.

Pina coladas and mojitos sundowners were standard, as were open-air crayfish braais and tequila nightcaps.

Apart from the Monster crew teaching us how to surf, we also learnt a few lessons on how to stay active and fit on a beach holiday – with the motto: train hard, play even harder under the sun.

1 THE BEACH WORKOUT With only your bodyweight as a training tool, a SWEAT1000 bootcamp is the ultimate total-body workout.

Feel the exhilaration and invigoration in a 60-minute class where you can burn up to 1 000 calories (see page 107 of the MH Gym Awards).

2 THE AQUATIC WORKOUT (BEGINNER)

Hop onto a paddleboard and explore Tamarin Bay and discover the white sandy shores of Wolmar and Flic En Flac Beach.

The calm, flat water makes this the ideal spot for beginners to learn technique.

3 THE AQUATIC ADVENTURE

It is proven that spending enough time snorkelling can reduce stress levels due to the release of endorphins, which puts your mind in a calmer mood. Taking nice deep breaths is also a meditation technique.

Snorkelling requires you to use all of your muscle groups at the same time, allowing you to strengthen them and work new ones that aren’t typically exercised.

4 THE AQUATIC WORKOUT (ADVANCED)

Tamarin is on the west coast of Mauritius and is especially popular with experienced surfers.

Just keep an eye out for potential hazards such as sea urchins and territorial locals.

5 THE CARDIO SESSION Unless you’re up for powering through sand, running routes are rare.

If you want to work on your stamina, head for the hills. The area is surrounded by stunning volcanic mountains and unspoilt nature which provide beautifully diverse terrain for mountain biking.

6 THE HARD-EARNED REWARD

Discover the flavour of the Indian Ocean’s cuisine and don’t leave Mauritius without sampling their drink of choice: rum. Our favourite? The Sunrise: white rum, orange juice and amaretto.

Electric Avenue IF CHARGING YOUR CAR REALLY IS AS SIMPLE AS CHARGING ANY OTHER HOUSEHOLD DEVICE, WHY ARE WE SOUTH AFRICANS SO RELUCTANT TO GIVE IT A TRY? KELLEIGH KOREVAAR CLIMBED INTO THE FOUR PETROLGUZZLING CONCERNS ABOUT ELECTRIC VEHICLES AND TOOK THEM FOR A TEST DRIVE.

No one heard the surge in popularity of electric cars coming (probably thanks to their near-silent engines). But despite their many benefits – less pollution, lower carbon emissions, lower running costs – there are just as many potential roadblocks.

And to be fair, Saffers have a lot of unanswered questions about the new tech that seems to be a driving force in the everchanging motoring industry abroad. Is it really possible to get to and from work every day, go on cross-country road trips, and still come in on budget in a car that doesn’t use a drop of fuel? And are electric vehicles (EVs) even a possibility in SA really, or will loadshedding slam the brakes on our next drive? We investigate.

64 MH.CO.ZA/ January 2020

ROADBLOCK #1:

They’re Dangerous According to the World Health Organisation, SA is near the bottom of the barrel when it comes to road safety, with approximately one million crashes reported in the country each year. Throw a selfdriving EV into the mix, and it seems like you’re just asking for trouble. Remember when a Tesla Model S electric vehicle caught fire after it hit debris on a highway in 2013?

The stock market remembers; Tesla’s stocks plunged 6.24% that day – and a further 4% the next, when footage of the fire went viral.

And those whisper-quiet motors aren’t without their safety concerns. A University of California, Riverside study found that

LIFE faced with safety concerns, they started rolling out fixes as quickly as possible.

Right now, EV makers are arming their vehicles with added protection against the worst – think circuit breakers that disconnect the batteries when the collision detectors signal a crash. And as of July last year, the EU has introduced a rule that all new electric vehicles must come equipped with a device that emits a sound similar to a traditional engine.

Despite the concerns, any fears people may have don’t seem to be hurting the industry’s growth, as Japan currently has more EV recharging points than petrol stations.

Our advice? Proceed with caution, as you would driving any other car. But don’t steer clear because of a few incidents.

ROADBLOCK #2:

They’re Not As Good

PHOTOGRAPHS: SUPPLIED

An electric start: the hybrid BMW i8 coupé's consumption is 1.9l/100km.

people with headphones on could still hear a petrol-powered car coming from 8.5m away.

However, a hybrid car in battery mode was only detectable at 2m – hardly enough time to get out of the way. A report by the UK Guide Dogs charity also found that people were 40% more likely to be hit by a silent electric vehicle or hybrid vehicle than one powered by diesel or petrol. And between 2012 and 2013, there was a 54% increase in pedestrian injuries involving quiet cars.

But are they really that dangerous? We don’t think so. Although Teslas have had a fiery moment (or two), every vehicle – yep, even your trusted diesel bakkie – runs the risk of spontaneously combusting in your driveway or on the road. The difference is that when electric automakers were

In 2016, the former Chief Executive of Ferrari was very vocal about an allelectric Ferrari in the future being an “obscene concept”. But in May this year, Ferrari unveiled their plug-in hybrid, the SF90 Stradale, that people could soon have sitting in their garages. A turbocharged V8 generating 769 horsepower with an extra 217 horsepower from three

electric motors is nothing to scoff at around the braai with your mates.

The hybrids have even made their way into the brand’s racing fleet: Ferrari’s Formula One cars also use a hybrid-generator system. But not everyone is happy about that. Sebastian Vettel – who races for the Scuderia Ferrari F1 team, known for their roaring V12 engines – has been oustpoken about his preference for petrol power. When he was forced to retire from the Russian GP on 1 October due to an engine issue, F1 fans heard him over the radio, saying, “Bring back the f***ing V12s!”

And though you could be forgiven for remembering the first generation of electric cars, each of which could probably fit in your lounge, they’ve come a long way since then. The BMW i8 Coupé’s sleek and futuristic design, with its stand-out carbon-fibre gull-wing doors, is just one reason it’s become the bestselling hybrid sports car in the world.

And the all-electric vehicles have powered up, too. The Jaguar I-Pace – Jag’s first all-electric offering – is a performance SUV that was influenced by the Jaguar C-X75 supercar, and can do up to 470km on a single charge.

Plus, if you’re worried about the silent engines, due to the regulations we mentioned earlier, brands are

Ferrari's most powerful streetlegal car took the competition from 0 to 100km/h in 2.5 seconds.

MH.CO.ZA/ January 2020 65

Touted as a city car, the BMW i3's small size means you'll never struggle for a parking spot in concrete jungles like Cape Town and Jozi.

PLUGGED IN

consulting the film industry and sound studios to develop their own ‘car tones’ that sound like a real roaring engine. It might not be long before you can download custom tones like the purr of a Mustang engine, or even a song to alert everyone you’re coming through. Just don’t be tempted by that “Dames” engine-tone – gridlock traffic is a group experience.

ROADBLOCK #3:

They’re Not Loadshedding-Proof While electric vehicles mean you’ll no longer have to join the queues on the first Tuesday of the month to fill up before the petrol price shoots up again, you do need one thing to run them: electricity. And in

66 MH.CO.ZA/ January 2020

a country that’s seen loadshedding turned into a punchline for stand-up comedy oneliners and viral videos, the reality could leave EV owners in the dark without any way to power their cars.

Of course, there's talk of solar panels being used to power charging stations, but that hasn’t been tested. And at the moment, electric vehicles are being targeted at high-end buyers who could probably afford to take their homes off the grid and onto solar power. But in the meantime, EV users’ dependence on Eskom could prove troubling, especially if a new bout of load shedding kicks off.

However, if you’re opting for an electric car to reduce your carbon footprint, you might want to rethink that. “Where a modest home draws about 3 000 watts of energy at most, some electric vehicles

Wheels24 polled 14 288 people to see if they’d buy an electric car in South Africa. The results are in.

38%

What if there’s no power to charge it?

29%

Maybe if EVs were affordable

20%

No, I’m a petrolhead

14%

Yes, it’s the future

LIFE Power up your bank sccount: the second-gen Nissan Leaf should hit the market this year.

PHOTOGRAPHS: SUPPLIED

can draw 16 800 watts off a fast charger.

And because SA uses mostly coal power, an ‘environmentally unfriendly’ mode of electricity production, there’s little reduction in one's carbon footprint from driving an electric car,” warns Jeff Osborne of Gumtree Automotive. “An electric car is only as clean as the grid,” he adds.

For now, EV drivers can only hope that load shedding won’t be around for long.

In terms of finding places to charge an EV, most are opting for at-home charging stations; luckily that’s not the only option.

Shell has announced it will be rolling out charging stations at some garages, and Generation.E – in partnership with the Department of Transport, the Gauteng Provincial Government and the African Alliance for Energy Productivity – completed the first electric-vehicle road trip in SA in October. There were only 120 publicly accessible charging stations, mostly found in Gauteng, but they’re

“

gearing up to create more. The road trip proved it is possible to drive across the country without using a single drop of petrol – and that’s a big step in the right direction.

ROADBLOCK #4:

They’re Expensive Sure. We’re with you on this one; the price tag that comes with a lot of all-electric vehicles can't be ignored. But with different brands for different budgets slowly entering our market, there is hope. At the moment we only have three all-electric vehicles available in SA: the Jaguar I-Pace, the Nissan Leaf and the BMW i3. But as time goes on, EVs will become less expensive; and these cars could be a more attractive option in a South African market, as running costs are potentially lower than for petrol-powered alternatives.

But that’s largely dependent on a

An electric car is only as cleanas the grid...

”

multitude of influences. EVs have fewer parts to service, and require less attention; but they do require more specialised attention. Abdullah Verachia, a global strategist, says that the introduction of electric vehicles will affect how cars are serviced and repaired, which will impact how technicians are trained. Even if running costs themselves are lower, fewer trained technicians means... higher running costs. He warns that South Africa must embrace that change, or businesses will become obsolete.

And the thing is that – at least for now – the cost factor is mostly out of our control.

A lot of the decisions are in the hands of government and the auto makers, and neither have made it any easier or cheaper to own an EV in SA. Governments in Europe have started to provide major incentives and tax breaks for people buying electric vehicles.

Us? We’ve yet to get the same assistance.

But that could be changing soon. Kabelo Rabotho, Director of Marketing at Nissan South Africa, says they've been carrying out initiatives with government, key stakeholders and institutions to increase support for the adoption of EVs in South Africa.

And while the price point might still be too steep for most South Africans at the moment, Bloomberg New Energy Finance predicts that by 2040, one in every three new car sales will be for an electric vehicle.

The future of EVs looks promising; we just need SA's government and auto makers to get on board, and come along for the ride.

MH.CO.ZA/ January 2020 67

Pace Maker THE JAGUAR I-PACE SE IS A SLEEK, POWERFUL AND PRACTICAL SUV – AND IT’S FULLY ELECTRIC. / BY NADIM NYKER

We put the I-Pace through its paces to see what it could handle.

THE NUMBERS

THE ENGINEERING The I-Pace uses two electric motors boasting 294kW, which means this familymobile is fast. Each motor lies on an axle, making for permanent all-wheel drive.

The 90kWh battery is heavy and extends

68 MH.CO.ZA/ January 2020

across the wheelbase, which puts the PACE at 2.13 tonnes. The weight is unexpected, given the EV’s size: it has a height of 1.56m, with the crossover SUV sitting lower and weighing 358kg more than its F-Pace cousin.

But it’s all for a good reason: the weight gives it a low centre of gravity that hugs the tar, and its responsiveness makes it a true driver’s car. Besides, we love a heavyweight that doesn’t guzzle.

THE DRIVE The I-Pace claims some revolutionary qualities. Take its acceleration: put your foot down, and at 120km/h you get the same G-force dose you get taking off.

There are other standout features, too: the torque vectoring – which pushes varying levels of torque to each wheel – is a gamechanger, helping us avoid understeer when tackling sharp corners fast.

A ‘charge to power’ gauge sits next to the speedometer; and if you’re running low on amps, you can drive slower to stay in the ‘charge’ zone, with the EV using its kinetic power to retain charge. That’s impressive, but with 696Nm of torque at your fingertips,

it’s a hard ask. Just remember that with great power comes C O N TACT JAG UA R.C O. Z A great responsibility, and that overused phrase holds true for EV drivers too.

The minimum 12-hour charge time at home does force you to stick to routine and be mindful of the power you use, which will take you 317 to 470km on a single charge.

But there are plenty of workarounds, with the car’s regenerative braking feature thrusting more power into the battery while you drive. We set it to ‘high’, and really enjoyed the added control – and this is especially so off the tarmac.

THE SPACE Despite the I-Pace’s panoramic glass roof and LED lighting, the car strikes the right balance between futuristic and practical.

It feels bigger inside than you’d expect, with the car’s shape providing plenty of headroom. There’s no transmission tunnel, and three guys in the back seat won’t be a problem. Plus, it has a big boot – with 656 litres of boot space, that makes for plenty of family adventures.

PHOTOGRAPHS: SUPPLIED

Stop what you’re thinking.

We’ve heard enough of that electric vehicle (EV) smack-talk, and we won’t take any more of it. And if we must, we’ll admit that as petrolheads, we may have been involved in the past. But that was until we drove the Jaguar I-Pace SE. The newly launched I-Pace is already award-winning, claiming the prestigious Golden Steering Wheel award for best midrange SUV. Jaguar’s bold move of going fully electric signals that mainstream manufacturers are finally prepared to invest in electric cars from the ground up.

According to the Paris Agreement, 20% of all road vehicles are to be EVs by 2030; and with only 2.5% of the globe’s cars currently electric, there’s lots to look forward to. We were itching to get behind the wheel of Jag’s green machine, and it didn’t disappoint.

JAG UA R I - PAC E S E E N G I N E T WO E L ECT R I C M OTO R S, 2 9 4 K W P E R FO R M A N C E 0-100KM/H, 4.8 SECONDS; TO P S P E E D 2 0 0 K M / H ; 69 6 N M TO R Q U E P R I C E F R O M R 1 672 2 3 0

LIFE

BEST GEAR TO HIT MH HQ THIS MONTH

STAFF CHOICE

S SAMBA SOL F LIP FLOPS

SAMBBA SOL FLIP FLOPS Nothiing says summer quite like a decent and durable pair o of flip flops. But with the rush of holidays and the new year, it it’s pretty tt easy tto llose a pair i or two t without so much as a second thought. Problem is, most of those plakkies are made from plastic that will long g outlive your summer tan. Not Samba Sol: these flip flops’ designs are transferred using brand-new, non--toxic technology, so they’re long-lasting (cheers, faded flops!). Plus, while the average flip flop can take up to 700 years to biodegrade, Samba Sols are mad de with 100% recycled, biodegradable Brazilian rubb ber. Even better: they come in various bright, vibrant colours so you don’t have to sacrifice style in the p process. R275, sambasol.co.za

*PRICE IS EXCHANGE-RATE DEPENDENT AND EXCLUDES SHIPPING. IMAGES: SUPPLIED

NESPRESSO X VÉLOSOPHY RE:CYCLE BICYCLE In the spirit of trying to cut down on waste, Nespresso started a recycling programme, which means you can take your used aluminium coffee pods to dedicated points throughout SA for processing. But they took their recycling to the next level when they partnered with Swedish lifestyle bike brand Vélosophy to create RE:CYCLE, a stylish bike made from recycled aluminium coffee capsules. It has added features, such as a capsule-shaped bell, and a cup-holder basket so you can enjoy Nespresso on the go. There are only 1 000 available, so you’d better act fast. R21 930*, velosophy.cc

BREITLING SUPEROCEAN HÉRITAGE CHRONOGRAPH 44 OUTERKNOWN Breitling has been a long-time favourite here at MH, but what makes us love this company more is their commitment to change. For this watch, Breitling partnered with sustainable apparel manufacturer Outerknown, the brand co-founded by surfing legend Kelly Slater (yes, you read that right). The watch features a strap made from ECONYL® yarn, which is made from what is essentially nylon waste. But you don’t lose out on style or functionality: it has a power reserve of around 48 hours, and the black DLC-coated stainless steel case, blue dial and strap make a powerful statement about the oceans and your style.

R104 100, breitling.com

SEALAND RECYCLED DUNE DUFFEL BAG Sealand is one brand that has made its name by being sustainable (check out page 82 for their success story). And this range – called Recycle – is just an extension of that, with the added benefit of serious head-turning style. The bag is made using Recover material, which is created from recycled plastic bottles and upcycled cotton waste. Plus, Sealand recently won the Sustainable Accessory Award 2019 at the Twyg Sustainable Fashion Awards. Not a fan of this particular bag? The range includes many different styles, to suit whatever adventure you might be on – whether it’s commuting to work, or saving the world. R1 350, faithful-to-nature.co.za

MH.CO.ZA/ January 2020 69

LIFE

Battlefield: Home Front MY WIFE AND I NEVER ARGUED ABOUT CHORES. THEN WE HAD A KID. THE PROBLEMS PILED UP, AND SO WE FOLLOWED A PLAN FOR FAIRNESS SET FORTH IN THE NEW BOOK FAIR PLAY. AFTER A MONTH OF MADNESS, HERE’S WHAT WE LEARNT. / BY PAUL KITA

It’s 7:15 on a Tuesday night and I’m neatly folding my wife’s underwear. This is not something I usually do. This is not something I usually want to do. But right now, in the name of domestic serenity, and quite possibly for the sake of our family, I am gingerly doubling over each pair of panties and tucking them into her top drawer. My wife is putting our toddler to bed and I’m thinking to myself, Well, this is weird.

This all started when my wife called me out on my parenting abilities during a family vacation. She recounted how, at a brewery earlier in the day, I had watched as our son picked up two glass jars filled with crayons and began banging them together.

“You just kind of stood there. Like you weren’t worried he might shatter them and hurt himself,” Meghan said.

I admitted to her that I hadn’t thought that might happen. It was like previous times, when I’d let our son get dangerously close to an exposed wall outlet or lamp cable and my wife had to jump in to rescue him. I didn’t know it at the time, but I’d been relying on Meghan to do more than her fair share of mental labour – those household tasks that demand vast stores of cognitive energy – on my behalf.

“If this isn’t something we can fix, I’m not sure I’ll ever want to have another kid,” she said.

If my own wife couldn’t trust me with our child, then perhaps I had to become better at undertaking those mentally demanding jobs – like watching our son closely so that he doesn’t accidentally shock himself.

The prospect of another kid wasn’t the

70 MH.CO.ZA/ January 2020

only thing at risk. Oklahoma State and Arizona State University researchers found this year that women who felt that they bore the majority of the mental labour inherent in running a household are also more likely to feel empty, less satisfied with life, and less emotionally and physically intimate with their partners.

On top of all this mental labour, women are doing the majority of the housework, despite the fact that more of them have jobs. In 1965, women spent on average 42 hours a week on housework and childcare, and nine hours on paid work. In 2016, they spent 32 hours a week on those domestic duties and almost tripled their paid work hours. Men today, by comparison, spend 43 hours a week on paid work and only 18 on housework and childcare.

You could fool yourself into thinking that, well, men spend more time at work, so they’ve earned their time off. Except that most breadwinning mothers report that they handle all (not some) of the family’s responsibilities, according to a 2017 survey by the childcare company Bright Horizons.

While men might be doing slightly more housework than they were in the 1960s, we’re not doing nearly enough – and it’s breaking our partners.

And something happens when men become fathers. A 2015 study published in the Journal of Marriage and Family found that in heterosexual marriages in which the couple reported sharing the domestic workload pre-child, the man went on to decrease his housework contributions by as much as five hours a week after the child was born. The wife picked up his slack,

and all that slack amounted to 2.6 extra weeks of work for her over the course of a year. One explanation: babies up-end the dynamic that couples have, and as parents, they default to the domestic roles they grew up with.

So, for instance, if your dad didn’t do the laundry in your house growing up, you’ll probably follow suit.

Which brings me back to folding my wife’s underwear.

ILLUSTRATION GETTY

A WEEK EARLIER, Meghan and I had agreed

to follow the rules of a new book, Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live). The Fair Play system was devised by Eve Rodsky, an organisational specialist with mediation experience. She argues that in order for women to avoid being the “She-fault” parent, they must create equity in household chores, or else risk frustration, resentment, and divorce.

She also argues that to achieve this equity, they must participate in the Fair Play “game”, which centres on a deck of 100 cards. Thirty of these cards deal with what you’d expect – doing dishes, taking out the rubbish, handling the mail. There are 54 other cards devoted to chores that occur less frequently (thank-you notes, health insurance, lawn and plants). The remaining 16 cards are divided into ten wild cards (moving, new job, death in the family) and six happiness-centric cards (adult friendships, self-care). The goal is not to carry an equal number of cards, but to feel like the responsibilities each person holds are fair and reasonable.

“Is this a ruse to get me to do more cooking?” Meghan asked when we sat at our kitchen table for our first summit.

Going into it, I felt like I may have had the higher ground: I do all of the cooking for our family, and the gardening, and most of the nasty cleaning, dishes, grocery shopping, and holiday-related stuff. Because I work from home, my daily breaks involve household chores –

and a good number of them. Although I calmly reassured Meghan that, no, this project wasn’t intended to unload my responsibilities onto her, I was hoping that maybe it would.

But as we divvied up which responsibilities we would each handle for the week ahead, I noticed that while Meghan and I held roughly the same number of cards, the type of cards differed.

I held the majority of the cards that required physical labour. Meghan held the majority of the cards that required mental labour – cards like “calendar keeper”, “money manager”, and “medical and healthy living (kids)”. Wanting to retain my perceived footing on higher ground, I asked Meghan for the “local packing and unpacking” card, which entailed stocking the nappy bag for outings around town. It seemed like an easy one.

My father did more around the house than I think most dads did, but I can guarantee you he never held the “local packing and unpacking” card. My mom did that, and we always had what we needed.

This is what my wife did, too. Until it was my turn.

During the opening weeks of Fair Play, we were invited to a family friend’s pool. I packed the sunscreen, my son’s swimming nappy, a few pool toys, his water cup, and what else, what else... I thought that was good. Two blocks from home, I realised I’d forgotten his pool float. I turned the car around to pick it up; I delivered him to the pool, where he had a ton of fun; and afterwards I suggested we all go out for dinner. Then I realised I hadn’t packed him a change of clothes.

How could I have failed so poorly at something so simple? I wondered. I began to understand: mentally mapping out exactly what a super-needy kid will require for four hours is daunting. In fact, it’s emotionally exhausting to prepare for all the scenarios, including the worst ones, and especially if it’s a habit you’ve never seen practised or practised yourself.

Meghan and I returned home that night to find I wasn’t the only one struggling

MH.CO.ZA/ January 2020

71

LIFE

She wasn’t just asking me to watch our son when we were out in public.

She was asking me to handle the mental responsibility of making sure he was safe. with our new division of labour. A squadron of flies had stormed our kitchen, likely bursting forth from the fetidness of the rubbish bin. Meghan held the “rubbish” card. “Maybe they’re coming from outside?” she pondered.

OVER THE NEXT MONTH, Meghan and I

discussed our domestic life ad nauseam.

For as convoluted and overwhelming as the Fair Play system is, it does force you to have difficult conversations. About what it means to truly execute a task.

About what your agreed-upon minimum standard of care is. About competency, and consistency, and – all along in the background – the by-product of those two things: trust.

Trust is earned, and it’s earned in a “trust spiral”, a phrase from Dr. Sibout Nooteboom, a public-administration researcher at Erasmus University Rotterdam. Positive trust spirals grow from a repeatedsequence:establishingacommon goal, having enthusiasm, navigating tensions to reach the goal, and reward.

Negative trust spirals feed off the opposite.

“Helping” in the form of nagging or swooping in to finish the job does not feed trust, Rodsky says. In fact, the Fair Play system discourages helping. If one does the laundry, one does all of the laundry.

72 MH.CO.ZA/ January 2020

This includes deciding when to do laundry, doing the laundry, folding the laundry, and putting the laundry away.

“When you hold a card, you own it. You conceive, plan, and execute. And your partner isn’t allowed to give feedback in the moment. That’s saved for weekly meetings,” Rodsky says. And while she describes her plan as “hardcore change from how things are done currently”, she argues that anyone who has ever had a job understands what it means to take on a task and complete it. “Every business works on a direct-responsibility model. Why shouldn’t the household?”

Before Fair Play, I was routinely miffed at my wife for not taking out the rubbish as much as I did, without ever giving her full responsibility to do so. My wife was routinely miffed at me for not watching our son as closely as she would have, without ever entrusting me to carry out the full responsibility of what that means.

Ikeptcomingbacktothatholidayfight mywifeandIhad–totheglassjars,and whattheyrepresentedtoher.Shewasn’tjust askingmetowatchoursonwhenwewereout inpublic.Shewasaskingmetohandlethe mentalresponsibilityofmakingsurehewas safe,sothatshecouldbecomfortable.

At our week-three summit, knowing that we’d be attending a birthday party for our friends’ two-year-old son that weekend, I took the “watching” card and

actually brought it with me to the party.

Carrying around Fair Play cards isn’t required, but I deemed it necessary for the task at hand. I traded “watching” with Meghan exactly once, when I needed to eat, but otherwise hovered over my son as he splashed at a water table, pushed a toy lawnmower, shovelled a god-awful amount of fruit into his mouth, and meowed at cats. Two hours in, I was knackered. After the party, Meghan told me, “You’re more competent than I give you credit for.” I took it as a compliment.

DURING OUR LAST SUMMIT, I asked

Meghan if she was ready to burn our cards in a ceremonial bonfire. After our usual griping about the madness of the system, we decided instead to reduce our load to just a few key cards that served as trouble spots for us – “packing and unpacking”, “weekend meals”, and “watching” included.

We were starting to build something, to trust-spiral upward, and we weren’t quite sure that our work was finished. But we both decided that we didn’t want to run our home like a business, because, well, home is a respite from business. Though Meghan did say, “Maybe we’ll bring the full deck of cards back if we have a second kid.”

I had always followed the advice of my hero, Tom Waits, when it came to marriage. When reporters have asked him the secret of his long marriage to Kathleen Brennan, he’s replied, in reference to doing the dishes, “She washes, I’ll dry.” I had always assumed that meant splitting the work 50/50; but now I understand that true synergy in a relationship comes from each partner holding an equitable – not equal – share of physical and mental chores. No woman should carry the mental weight of childcare. No man should bear the load of labour tasks. And vice versa. In the end, my wife actually did start cooking more, on weekends, so that I could devote more mental energy holding on to that damn “packing and unpacking” card. I wash and I dry, so she can keep the calendar. We take turns watching. And I do the laundry. I’m even starting to enjoy folding her underwear.

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LIFE THE

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

My wife turns me down for sex 50 per cent of the time.

How can I up the odds?

– Patrick, Elsies River

You’llneedtoworkonthreethings:approach,timing,and intimacylevel.Approach:don’twaituntilyou’rebothfinallyin bedtoinitiate.Warmherupwithyourwordsandactionswell aheadofthewindow(read:beforedinner).Timing:besensitive to outsideinfluences.Ifshe’sjustarguedwithhersisteronthe phone,it’snottherightmomenttojumpintosex.Intimacylevel: havedeeperconversations,instigatespontaneouscuddling,or trybeingnakedaroundeachothermore.You’dbesurprised howmuchshowingorseeingalittleskincanturnheron.

74

MH.CO.ZA/ January 2020

I love living with my girlfriend, except that her stuff has taken over the house. How can I make the place feel like it’s mine, too?

– Senzo, Scottsdale Maybe she really enjoys decorating, and thinks of your space as a blank slate. Or maybe – and hear me out – she thinks you have bad taste. It’s possible to love someone deeply and not love their style. Confess to her that you want your home to be a reflection of both of you.

But prepare to do some legwork. If she’s spending hours on Pinterest trying to find the perfect credenza, you might have to put in the same effort to get a say.

I don’t like to wear my wedding ring if I’m working out, but she gets weird about it.

What do I do?

– Aaron, Dundee If she doesn’t like you to leave the house without your “I’m taken” banner flying, she might be worried deep down about infidelity; tackle that issue by proving you can have healthy platonic relationships with women. Of course, you can always swap your metal ring for a silicone one that’s safe for the gym. There are all kinds of colours and designs, and some that are superthin and even come in metallics.

We’ve been together for more than a year and I still haven’t met her family, who live nearby.

Should I be worried?

– Yogi, Nelspruit Worried? No. Her family could be very judgmental, and she’s saving you from extreme awkwardness. Or else they’re really clingy, and she knows they’ll start emailing and calling you all the time. But it’s not strange to tell her that you’d like to meet them. It shows you’re serious, and want to be a bigger part of her life. Obviously though, that means you might have to bring her home to your family soon as well.

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

GETTY/GALLO IMAGES (SLOT MACHINE). JOEL ARBAJE (PIERCEY).

I’m never sure how deep is too deep during sex.

Is there a sweet spot for comfort and pleasure?

– Colin, Port Elizabeth Yes – there is a perfect depth for your penis inside her, but it depends on the position. The vagina is tilted slightly forward (it doesn’t run perpendicular to the ground), and there are all sorts of ways that bending and clenching might change the available space inside. The point is, you have to feel it out.

Sometimes a deep push feels great, but not if her cervix is in the way. If you want to go deeper, start slowly. A surprising, extra-deep thrust can be uncomfortable.

Supercharge Your Salmon 30 10

YOU NEED at least 30 grams of protein and 10 grams of fibre at every

meal to help you build muscle and fill up. This whole fillet of fresh salmon (preferably wild, if you can get it) delivers on the protein side of things. Hit up the delicious side dishes for fibre. BY PAUL KITA

TIP According to the South African Sustainable Seafood Initiative (SASSI), Alaskan Wild Salmon is a no-go if you’re trying to eat sustainably.

So go with Norwegian (or farmed) salmon as a greenlisted alternative. South African Rainbow Trout is a safe bet too!

THE FIBRE

T HE PROTEIN

Pick one of these to hit your 10-gram fibre goal for the meal.

The flesh of fresh salmon is bright orange because of a diet that includes krill, a potent source of omega-3 fatty acids. An 85g serving of salmon has 800 milligrams of omega-3s for only 556 kilojoules. The same amount also provides 23 grams of protein. The marvel of refrigeration means salmon is available all year round, but fresh is always better.

BU Y IT

Ask the person behind the seafood counter to poke the fish.

No, really. “It’s important to check the texture of the flesh,” says Doug Adams, chef-owner of Bullard Restaurant.

“A fresh fish has firm flesh and will not leave finger indentations – or worse yet, allow a finger to push through.”

C OOK I T

This recipe takes a braai technique and moves it indoors. “The fish slowly smokes and steams under the bed of aromatics – juicy and fragrant, with a hint of cedar smoke,” says Adams.

W H AT YO U ’ L L N E E D 3 C E DA R ( O R OT H E R A R O M AT I C WO O D ) P L A N KS ( E N O U G H TO S U P P O RT T H E SA L M O N F I L L E T ) O L I V E O I L , FO R BRUSHING ¼ C U P B R OW N S U GA R 1 O R A N G E , Z E ST E D AND SLICED 1 L E M O N , Z E ST E D A N D SLICED 1 L A R G E ( A B O U T 1 KG ) FILLET OF SKIN-ON SA L M O N

1

UPGR A DE IT

Citrus and Herb Salmon Fillet

L E AV E S F R O M 1 BUNCH DILL (ABOUT 1 CUP) L E AV E S F R O M 1 B U N C H BA S I L (ABOUT 1 CUP) ONION, SLICED

1. Preheat your oven to 190°C. Brush 1 side of each cedar plank with olive oil.

Arrange the planks, oil side up, on a baking tray and place them in the oven.

2. In a small bowl, mix a few big pinches of salt, the brown sugar, and the citrus zest. Rub this mixture all over the flesh side of the fish.

3. Carefully remove tray and planks from oven. Arrange the citrus slices on the planks, place the fillet on top, and

cover it with the herbs and then the onion. Bake until the inside of the fish is slightly pink, 25 to 30 minutes.

4. Carefully remove the baking tray.

Remove the toppings and slice the fish into palm-sized portions.

Drizzle with olive oil, top with sea salt, and serve with extra lemon, if you want.

Feeds 8.

In a big bowl, mix 8 cups wild rocket; 2 apples, cored and diced; ¼ cup tinned chickpeas, rinsed and drained; 2 tsp olive oil; and 1 tsp balsamic vinegar.

Scatter with 2 Tbsp crumbled blue cheese and ¼ cup chopped walnuts. Feeds 2. Per serving: 1 314 kilojoules, 8g protein, 36g carbs (8g fibre), 18g fat

1 059 kilojoules, 32g protein, 9g carbs (2g fibre), 10g fat

I F YO U H AV E . . .

FOOD AND PROP STYLING: ROSCOE BETSILL

E

NUTRITION PER SERVING:

If you have some time, invest it in making your seafood feast taste even better. These techniques have you covered.

MINUTES

5

MINUTES

20

HOUR

See all that onion, orange, lemon, dill, and basil left over from baking the fish? Round it up, give it a rough chop, and throw it into a bowl with a little olive oil. Toss and season with salt and pepper.

Serve as a simple salad next to the salmon.

Scatter 1 bunch of asparagus, trimmed and roughly chopped, on a baking sheet and toss with a glug of olive oil, some salt and pepper, and the zest from 1 lemon. Slide the baking sheet into the oven 15 minutes before the salmon has finished roasting, then serve.

Make a herbed butter to serve with the salmon. In a bowl, mix 120g of softened butter with 2 Tbsp minced herbs (basil, dill, chives, etc.). Shape the butter into a log and refrigerate till firm, about 45 minutes. Slice off a thumb-sized amount and allow it to melt atop the hot salmon.

PHOTOGRAPHS BY MIKE GARTEN

1 . APPLE RO WALNUT SALAD

1

2 . DIJON ROA OAA POTATO SALAD Roast 500g baby potatoes (red, if available), cut into bitesized pieces, at 190°C till browned. Cool, then toss with 2 Tbsp Dijon; 2 Tbsp cider vinegar; 2 Tbsp olive oil; 2 stalks celery, diced; ½ cup roasted sunflower seeds; and 2 Tbsp chives. Season to taste.

Feeds 2. Per serving: 2 155 kilojoules, 11g protein, 53g carbs (8g fibre), 30g fat

MH.CO.ZA/ January 2020 77

LIFE

Sangria – but Really, Really Good IF YOU LIKE ...

IF YOU LIKE ...

IF YOU LIKE ...

gin martinis

daiquiris

margaritas

TRY ...

TRY ...

TRY ...

Sage and Pepper Sangria

Space Wizard Sangria

Grapefruit and Apricot Sangria

W H AT YO U ’ L L N E E D P E E LS F R O M 2 W H O L E GRAPEFRUIT (WHITE P I T H R E M OV E D ) 1 LARGE CUCUMBER, S L I C E D, P LU S M O R E FO R GA R N I S H H A N D F U L F R E S H SAG E L E AV E S, P LU S M O R E FO R GA R N I S H 1 T B S P W H O L E B L AC K PEPPERCORNS 2 B OT T L E S WHITE WINE 1 8 0 M L D RY V E R M O U T H S PA R K L I N G WAT E R

In a large jug, add the grapefruit peels, cucumber, sage, peppercorns, wine, and vermouth. Stir. To serve, add a few ice cubes to a Collins glass and pour in the sangria until threequarters filled. Top with sparkling water. Garnish with a cucumber slice and sage. Serves 10 to 12 – LUKE ANDREWS, Mixologist, and Cocktail Artist ambassador

78 MH.CO.ZA/ January 2020

W H AT YO U ’ L L N E E D 1

CUP PUREED RASPBERRIES

1 ⅓ C U P S F R OZ E N ST R AW B E R R I E S ORANGE, SLICED APPLE, DICED L I T R E S B OX E D D RY R E D W I N E 2 5 0 M L V S O P B R A N DY, S U C H A S ST. R E M Y 1 L I T R E B LU E B E R RY ( O R A N Y B E R RY ) J U I C E 180 ML FRESH LEMON JUICE KIWI AND APPLE S L I C E S, FO R GA R N I S H

½ 1 2

In a large container, stir together all the ingredients except the garnish. Refrigerate for 24 hours. Strain and transfer to a serving jug. To serve, pour into a goblet and garnish with fresh kiwi and apple slices.

Serves 10 to 12 – CHALLO SCHOTT, Mixologist and owner, the O.G. Bar

W H AT YO U ’ L L N E E D 2

B OT T L E S D RY ROSÉ WINE

( 7 5 0 M L ) B OT T L E LILLET ROSÉ APERITIF ( I F AVA I L A B L E , E LS E P I M M S / CA M PA R I ) 3 5 0 M L A P R I C OT LIQUEUR 500 ML FRESH GRAPEFRUIT JUICE JUICE OF 2 LEMONS HANDFUL FRESH A P R I C OTS, P I T T E D AND CHOPPED G R A P E F R U I T W H E E LS A N D T H Y M E S P R I G S, FO R GA R N I S H 1

In a large jug, stir together all the ingredients except the garnish. Refrigerate for at least 1 hour. When ready to serve, fill the jug with ice. Pour the sangria into stemless glasses and garnish with a grapefruit wheel and a thyme sprig. Serves 4 to 6 – SUMMER-JANE BELL, co-owner, Hello Stranger Bar

PHOTOGRAPH: NIGEL COX

So you don’t like sangria, huh? Our favourite bartenders have reinvented the season’s fruitiest, freshest, most flavourful cocktail. BY BRITTANY RISHER

LIFE

The Ultimate Summer Reading List

WE ASKED ONE OF OUR FAVOURITE WRITERS FOR HER FAVOURITE UNSUNG BEACH READ. THEN WE ASKED THE AUTHOR OF THAT BOOK FOR THEIR FAVOURITE. AND SO ON . . .

MEN’S HEALTH RECOMMENDS . . .

THE SHINING GIRLS BY LAUREN BEUKES He’s a time-travelling serial killer.

She’s the only victim who ever got away. After her case goes cold, she decides to track down her attacker herself. It’s an investigation that spans decades, taking you from Depression-era America to modernday Chicago. Part detective novel, part science fiction – Lauren Beukes’ Stephen King-esque storytelling makes for a gripping (and harrowing) read, from the first page to the last. The Shining Girls (paperback) R230 from loot.co.za | available on Kindle

LESLEY NNEKA ARIMAH RECOMMENDS…

A P EO P L E ’S F U T U R E O F T H E U N I T E D STAT E S E D I T E D BY V I CTO R L AVA L L E A N D J O H N J O S E P H A DA M S* Twenty-five writers were invited to share stories that would challenge oppressive American myths and posit a brighter, more hopeful future. They were also asked to make these stories badass. The result: unique, vivid tales of both dystopian and utopian possibilities.

“It’s so fascinating, seeing the wildly varying narratives everyone came up with from the same prompt,” Arimah wrote on Instagram. It’s a book that will challenge your preconceptions, and get you thinking. A People’s Future of the United States available on Kindle; R150 from amazon.com

WORDS: KIERAN LEGG; *TAKEN FROM INSTAGRAM @INSTAGRIMAH

LAUREN BEUKES RECOMMENDS…

RO S E WAT E R BY TA D E T H O M P S O N Thompson is a psychiatrist-turned-author who writes mind-bending science fiction. Rosewater is the first part of his Wormwood Trilogy, and tells the story of a small town on the edge of a mysterious alien biodome in Nigeria. While the townsfolk hunger for a glimpse inside this forbidden zone, Kaaro – a government agent – has seen the other side, and hopes never to return. It’s only when something starts killing off others like him that he’s forced to confront his dark history. This is a precise and charming thriller that blends together disparate elements with ease, from the best zombie tropes to surreal alien encounters. Plus, it won the Arthur C. Clarke Award for Best Science Fiction Novel. All the ingredients for the perfect summer read. Rosewater (paperback); R385 from loot.co.za | available on Kindle

TADE THOMPSON RECOMMENDS…

WHAT IT MEANS WHEN A MAN FALLS FROM THE SKY

BY LESLEY NNEKA ARIMAH “This is an exquisite short-story collection with superb, fresh writing,” says Thompson. Arimah’s collection of stories focuses on the lives of young Nigerian women. While some of these narratives are rooted firmly in reality, others branch out into genres such as mythology and science fiction. “I finished this book in one sitting, and I envy anyone who is picking it up for the first time,” adds Thompson. What It Means When A Man Falls from The Sky (paperback); R210 from exclusivebooks.co.za

MH.CO.ZA/ January 2020 79

LIFE

BEST

FOOD FO R MEN

The Cream of the Crop

After rigorous, scientific entific, brain-freezingly thorough testing, w we can definitively say that the best ice cream can be healthy. Although we have to o admit this testing wasn’t as scientific as the Japanese study that found eatin ng ice cream as soon as you wake up actua ally makes you smarter.

But whether your ice cream is made with whey protein or pea protein, co ow’s milk or coconut milk, your ‘new yea ar, new you’ mantra doesn’t have to spoil th he fun.

As long as you’re picking a tub thatt h has fewer than 837 kilojoules and less than 20 grams of total sugar per 100g, you’re fine, says Valerie Goldstein, registered dietician and founder of Eating to Fuel Health.

Luckily, we’ve found five that hit those nutritional criteria. And we stopped just short of screaming for these winners.

BEST

WILD CARD

SKINNY SCOOP MACA MAYA DARK CHOCOLATE & MACA Both dark chocolate and maca have been touted for their long list of health benefits. This plant-based frozen dessert will divide the crowds, but it’s worth a scoop. With the lowest number of carbs of all these desserts, it’s also keto-friendly.

PER 100G: 710 kilojoules, 2.2g protein, 13.4g fat, 0.6g carbs (0g sugar) FIND IT AT: skinnyscoop.co.za

BEST

VANILLA

WOOLWORTHS CARB CLEVER VANILLA Coming in with the least kJs, this was a clear winner. Too many ice creams suffer from an overriding sweetness that overwhelms the vanilla. But this one?

Whoooooooaaa baby. Vanilla! Vanilla! Vanilla!

You don’t even need toppings.

PER 100G: 515 kilojoules, 3.8g protein, 7.6g fat, 9g carbs (4g sugar) FIND IT AT: Woolworths BEST

EE

PHAT FOX COCO-CCINO COFFEE Looking to cut down on your dairy consumption while still enjoying a sweet treat? Phat Fox’s dairy-free coffee flavour will hit the spot. It might be over 837kJ, but it’s still worth a mention. Hurry, though – it’s one of their seasonal flavours.

PER 100G: 991 kilojoules, 2.5g protein, 24.7g fat, 5.3g carbs (2.01g sugar) FIND IT AT: phatfox.co.za

BEST

HOCOLATE

WOOLWORTHS CARB CLEVER CHOCOLATE The ice-cream nerds at Woolworths figured out how to make an indulgent chocolate ice cream and still keep the kilojoules in check. The small 175ml serving means you can polish it off without guilt.

PER 100G: 526 kilojoules, 4.9g protein, 7.6g fat, 8.6g carbs (3.8g sugar) FIND IT: Woolworths BESST

PEANUT BUTTER

SKINNY SCOOP ZOEY PROTEIN PEANUT BUTTER The original protein-packed snack of gym bros, you either love peanut butter or you hate it. But this perfectly balanced salty and sweet treat could change any nay-sayer’s mind. Bonus? It contains 100% natural ingredients.

PER 100G: 740 kilojoules, 15.5g protein, 8.9g fat, 9.8g carbs (3g sugar) FIND IT AT: skinnyscoop.co.za

BEAT THE FREEZE: Ice cream too frozen to scoop? Put away the hacksaw, and run your ice cream scoop under hot water for ten seconds. Then scoop from the edges of the container, where – due to the packaging – the ice cream won’t be as hard.

80 MH.CO.ZA/ January 2020

WORDS BY KELLEIGH KOREVAAR. PHOTOGRAPHS BY JAMES GARAGHTY

M E N ’S H E A L T H

LIFE WHAT HAPPENS WHEN...

...I’m Jet-lagged?

WHETHER YOU’RE RACKING UP AIR MILES FOR WORK OR ESCAPING THE GRIND, FLYING DISRUPTS YOUR CIRCADIAN RHYTHM. REWIRE YOUR SYSTEM FOR BETTER SLEEP AND HEALTH WHEN YOU LAND.

01. HEAD START

More than 70% of people have experienced it. A study in Current Biology says a rapid switch between time zones disrupts an area of your brain linked to REM sleep and fatigue.

It’s no wonder you’re out of whack. Boost melatonin with some banana and pineapple to combat this: eat the combo in the mornings before and after a flight if heading west, or the early evening of the departure time zone when heading east.

02

02. DAYLIGHT SAVINGS

Strategic exposure to bright light can speed up your body’s attempts to reboot its internal timing system when you’re hurtling across the planet, according to data from the Society for Endocrinology. When travelling west, try to get outside in the late evening, and avoid light in the early morning. For eastward journeys, early risers are in luck. Soak up some sun while you sip your morning coffee.

03

01

04

05

WORDS: TOM WARD | ILLUSTRATION: PETER GRUNDY

03. QUICK CONNECTION

Your ability to sleep and stay focused is best when your internal clock is aligned with the time at your destination.

More data from the Society for Endocrinology suggests you can adjust your internal clock prior to departure.

Going east? Get your head down early a few nights before your trip. If you’re travelling the other way, stay up as late as possible and enjoy that lie-in. For anything under three days in a new time zone, however, this can be more damaging in the long run than simply battling through.

05. THE LONG HAUL

04. FOOD FOR THOUGHT

Anecdotal evidence suggests forgoing airline food and eating smuggled home-made sarmies at the mealtimes of your destination will help you adjust your circadian rhythm to suit the new time zone. The World Health Organisation also points out the risks posed by the free booze and caffeine offered by many airlines. These will spike your stress hormones, leaving you on edge – and maybe a little groggy – once you land.

The impact of long-distance travel goes beyond poor sleep. After nine hours in the air, you start to experience symptoms similar to those of altitude sickness. The air pressure in a plane is lower than at sea level, and this restricts oxygen to your brain.

One possible cure is in-flight meditation, which increases oxygen consumption and may help you endure the child kicking the back of your chair. You’ll probably want to pack some decent noisecancelling headphones, too.

TAKE OFF RIGHT AND YOU CAN HIT THE GROUND RUNNING.

MH.CO.ZA/ January 2020 81

Mike and Jaspar sailed against the wind to create a stylish, sustainable brand.

82 MH.CO.ZA/ January 2020

LIFE

SEA CHANGE FROM BACKPACKS MADE FROM UPCYCLED YACHT SAILS TO DUFFELS WOVEN FROM RECYCLED MATERIALS, MIKE SCHLEBACH AND JASPER EALES ARE CHANGING THE GROUND RULES FOR “GREEN” FASHION. HERE’S HOW THEY TURNED THEIR PASSION FOR THE OUTDOORS AND PROTECTING THE ENVIRONMENT INTO A CREATIVE BUSINESS WITH GLOBA

It’s 2012, and Mike Schlebach is running a store in Hout Bay. He has a novel concept: stylish bags and accessories made from old yacht sails.

Intrigued, Jasper Eales’ father stops to browse through some of the products.

He’s impressed; but more importantly, he thinks his son – an award-winning design graduate living in the area – will be interested in what Mike is doing.

Three weeks later Jasper walks through the door. It will be a few years before they launch a business together, but the two gel immediately; they’re both avid surfers who spend every free moment outdoors.

Just a chance encounter. They shake hands, and promise to stay in touch.

Over the next seven years, that encounter swells to become Sealand; a stylishbut-functional fashion brand, with an unflinching focus on the environment – and customers across the world.

SHIFTING TIDES In the US (and many other places), companies produce more than 16 million tons of new textiles every year. The average person will toss out around 35kg of clothing every 365 days. It’s an industry that produces

WORDS BY KIERAN LEGG PHOTOGRAPHS BY ANDREW REEVES

copious waste – fashion is the second-most polluting industry, according to the Lenzing group – which is why “sustainable fashion” has become a hot topic among the world’s biggest brands. adidas has its 100% recycled shoe. Even watchmakers are making straps from plastic scooped up from the ocean. And new brands crop up every month with their own more sustainable models.

But for Jasper, “sustainability” is a bit of a misnomer: “It doesn’t really mean anything, or it means everything,” he says.

“It’s too broad a term. That’s why we talk about ‘environmentally responsible’ or ‘socially responsible’.”

Sealand makes a wide range of accessories and apparel, from functional backpacks sporting bold, striking lines to comfortable T-shirts spun to last. To create these products, the company relies on three important pillars.

“Upcycling” is Sealand’s bread and butter, and that’s exactly what Mike was doing at his store in Hout Bay. The company uses waste materials – such as canvas and yacht sails – to create durable products with a distinctive look. “Recycling” involves breaking down a waste product and transforming it into a new material. And “ecocycling” is a new way of thinking about materials, selecting those with natural, durable properties (aka stuff you won’t wear to threads in a few months).

Each of the company’s products is created using one or more of these methods.

When Jasper and Mike were conceptualising their brand, it was these pillars that emerged from between all the discarded ideas. That was in 2015, and the pair had spent most of the year thinking through what their vision for a business would look like.

“We wanted to create something that represented our personal lifestyles and our combined ethos,” says Mike. “Something that would enable us to employ people, and work to protect our environment.”

By the end of that year, they knew what products they wanted to make and what materials they wanted to use. They also knew they wanted to start their business in Cape Town.

The Mother City was once the biggest textile and manufacturing hub in the

MH.CO.ZA/ January 2020 83

Sometimes you have to take stock of what’s important and streamline the process.

country, but cheap imports from Asia gutted the sector almost overnight.

“This means there are many, many people in our community who have the skills to put a world-class bag together,” says Mike. “So from day one, we knew that by marrying upcycling with skilled labour, we could build something different that would both encourage employment and take waste out of landfill and our oceans.”

TESTING THE WATERS “Launching a new company was exciting,” says Jasper. “It represented a new beginning, and many new opportunities.”

Because the brand’s pillars were so close to their hearts, the pair saw Sealand as an extension of their lives rather than a job they had to drag themselves to every morning.

But those early days were not without their challenges. While Jasper was a talented and accomplished designer, he hadn’t worked with many of these new materials.

“Jasper had to get his head around designing products with a whole new

84 MH.CO.ZA/ January 2020

set of design variables that he had little experience in.”

The designer was also recovering from a life-saving liver transplant, after years of living with primary sclerosing cholangitis, a chronic liver disease.

“It was a scary and stressful process,” admits Jasper. “For us, it represented multiple risks – financial and timewise.”

Mike says that during more difficult times, they still felt positive about their chances of survival. In the beginning, finding funding to push the business into the green was a constant challenge. Mike also had two kids (both toddlers), and he spent those early days in a constant fog of sleep deprivation – “Operating at 50% is no joke!”

Sealand was officially launched in the middle of 2016. The reception? Well, South Africans were sceptical. Mike admits it was a struggle to convince Saffers to drop money on a product made of waste. Looking back, he says the initial products were fairly rudimentary – especially compared to their newer releases – but they were still creating

something far more professional than anyone else on the SA market.

“What worked in our favour was the fantastic design, quality and uniqueness of each product we made,” he says.

Adds Jasper: “We were also frontrunners in this space – at least in SA.” There were other brands in the country pushing sustainable fashion, but their focus was more on clothing made from local, “organic” fabrics such as soya, hemp, corn and others.

While Sealand’s products were a success, there was still a fair amount of refinement ahead. Making a high-quality product from waste materials can be a manufacturing nightmare. The material available (and the quality) is not always consistent, which results in increased labour costs and higher overheads.

It was an early challenge, but something the pair have mostly managed to iron out.

TURNING THE TIDES The unique nature of their products was both a blessing and a curse. Initially it helped the company gain traction, but it also complicated running the business.

Because each item was different, the pair couldn’t tell store owners exactly what product they were getting, and customers often weren’t able to get the material and colour combinations they wanted. Plus, when they started selling online, they would have to photograph each bag individually, upload the image, and then delete it after the product had been sold.

LIFE Sealand isn’t just an old bag of new tricks – it’s a certified sustainable success.

“It’s a lot of work for a start-up,” he says, especially when they began adding new styles. “It becomes untenable.”

To turn a profit, and cut back on unnecessary busywork, Mike says, they needed to transform Sealand from a craft industry upcycling business to a more mainstream version of the company. They began by streamlining their offerings to use only waste materials and colours they could purchase in bulk.

Now, says Mike, they’re in a great place.

After spending 2019 streamlining and restructuring their business – they’ve begun outsourcing their bulk orders to local manufacturers, but still do all the unique work in-house – they’re on track to double their production. Not bad for a journey that started

MAKING WAVES

Starting a business, especially in a sector that has yet to find its footing, is a daunting process. Here’s how Mike and Jasper kept their heads above water.

1. LISTEN UP “Customer feedback is vital to any business, and you need to encourage and embrace it,” says Jasper.

The designer approaches Sealand and its products

“JASPER HAD TO GET HIS HEAD AROUND DESIGNING PRODUCTS WITH A WHOLE NEW SET OF DESIGN VARIABLES THAT HE HAD LITTLE EXPERIENCE IN.”

with no ego. “No product is perfect,” he says. “You should always be seeking feedback – it’s one of the best ways to improve.”

2. SET A HIGH STANDARD “Build a product that lasts,” says Mike. “We’ve offered a lifetime warranty on our products from day one.”

He says it’s forced them to up their game, to ensure they’re creating a highquality, durable product, and it’s seen the team adopt a dogged “less is more” approach.

3. THINK GLOBAL “The South African retail market, especially here in Cape Town, is incredibly seasonal,” says Mike.

Most businesses rake in cash during summer, and then spend it all in winter.

It’s a feast-or-famine life cycle that sinks countless enterprises. For this reason, Sealand doesn’t just operate locally, and instead takes advantage of the opposite seasons in the US and Europe – when it’s winter here, it’s summer over there – to stay busy throughout the year.

with a chance encounter in a surfing town.

Part of taking the business global is about more than growing the enterprise. For Jasper, it’s proof that their vision isn’t just a fashion trend, but a new movement.

“I certainly believe [this is] the way of the future,” he says. “There’s too much focus and attention on unethical and environmentally-damaging business for it to continue like this. I hope to see government step up and start issuing fines and heavier taxes on businesses that aren’t looking out for people and the planet.

“Our objective is to create an aspirational brand with an education voice,” Jasper adds.

“Sure, it’s a niche currently; but hopefully, the shift in people’s minds is happening.”

MH.CO.ZA/ January 2020 85

LIFE JANUARY

THE

STAY ON TASK Creating a to-do list?

That’s the easy part.

But when you’re stuck staring down the barrel of your tally of taxing tasks, getting started is where it all starts to go seriously wrong.

For most of us, striking off the simplest bullet points first – such as reading unread emails,

2

or rearranging the files on your desktop for the third time (aka the freebies) – is a shortcut to that endorphin rush of, well, getting shit done. However, according to new research esearch, while tthis strategy will leave you feeling c content and a little less anxious, you’re m missing out on chances to c b broaden y your sskill set.

According to a A K Kellogg School

of Management study, someone who aces a ton of easy tasks every day may seem productive, but that’s prioritising quantity over quality. The researchers found that mixing tougher tasks into the daily workload helped boost longterm learning and performance. Your move: break your big, difficult tasks into bitesized chunks, suggest the study authors. This will give you the same sense of satisfaction as bulldozing through to-do’s, while netting you a few new skills in the process.

YOUR NEW GRO OVE

Popping in your earbuds to replace office chatter with yo our 67-track Trap playlist may alre eady be your 9-to-5 coping mechanism.

However, listening to music while you work is a contentious issue, with some researchers (and more than a few employers) vilifying the working-man’s cans (you know what we mean). But wait – pop those earphones back in. A new study has discovered that the right songs could tune up your performance at work. A Scala Radio study, led by psychologist Becky Spelman, asked workers to transcribe the lyrics to a song. Some completed the task in silence, while others listened to classical music. The result: those with audio finished the test 15% quicker.

The study authors say music can affect mood, mental performance

86 MH.CO.ZA/ January 2020

and even physical performance, adding that it can also act as a type of “white noise”, blocking out potential distractions. While y you may p y need to trade out “boom bap” for a bit of Bach, listening to music for productivity is a sound solution.

4

4. STRESSED? SLEEP IT OFF

3

HOLIDAY BLISS POINT

Taking a holiday can help melt stress and boost your mood. No surprises there – you already know the benefits of taking time off. But how long will you need to get away from the office to reap the full rewards? As it turns out, it takes more than just a long weekend away on a wine farm. A study published in the Journal of Happiness Studies took a look at the impact of time off.

Fifty-five participants took holidays of two weeks or longer, and researchers checked in periodically to monitor metrics such as mental and physical health. The holiday bliss point: 11 days.

According to the study, this is how long it took for participants to forget the pressures of the office and truly unwind. Pass that point, and you’ll start to feel homesick, and may even miss your regular routines.

Hard to believe when you’re sitting poolside nursing an ice-cold beer, but it’s true.

Booking leave? Shoot for that magic 11 days.

Even when things are looking up, anxiety is always there to drag you down and remind you about your big presentation next week. Or that time you accidentally called your boss “dad”. This everpresent emotion can affect your quality of life, but new research shows there’s a simple way to lower your anxiety levels: get a better night’s rest. The sleep ep solution is a common pres scription here but that’s at MH, M beca ause so few guys are getting the solid hours of shuteye s requisite

A BETTER WAY TO SPEND TIME OFF 5

It’s the holiday season, and most of us – 76%, to be exact* – are set to loosen the budget and throw money at the latest shiny tech, gear and gadgets.

However, research on festive-season spending has shown that draining your bank account to support

to keeping many mental and physical issues at bay. A University of California study found that a sleepless night (e.g. an allnighter prepping that presentation we mentioned) can trigger a 30% rise in anxiety levels. On the flipside, a good night’s sleep can help stabilise your emotions.

Feeling anxious?

It’s time to stash your phone and hit the hay.

this one-mo onth splurge could tank y pp s. your happiness According to Tim Kasser, a professor of psychology at Knox College, people who orient their Christmas season around buying can actually lower their well-being during this time. This doesn’t mean you have to deny yourself that drone you’ve been eyeing since January – and what better way to usher in 2020, than from a bird’s-eye view? – but it’s a reminder that “buyer’s high” doesn’t translate to long-term happiness.

WORDS: KIERAN LEGG; *WONGA SA SURVEY

1

Use your holidays to get back in the groove, beat stress, and fly into 2020 more productive than ever – with MH-certified research and expert advice.

MIND BREAKING BAD HABITS Let Go of Your Vices

Breathe In for Big Results Learn to Be Grateful

COMPILED BY MEGAN FLEMMIT

THE MEN’S HEALTH GUIDE TO

BY JOSHUA ST. CLAIR

Are you sure you want to clear entire “VICES” library?

You’ve probably heard the statistic before: 80% of New Year’s resolutions fail by early February.

Take that fact at face value, and you can end up depressed about the state of humanity’s willpower. But dig deeper, and you may find something else at work.

Are resolutionists minimising their problems, by

PHOTOGRAPHS BY LEVI BROWN

simply making them things to try not to do? After all, isn’t it easier to write off an aborted attempt at kicking one of your vices as a failed resolution, instead of as an entrenched behavioural issue? Oh, are you bristling at the idea now? Don’t worry, this primer is here to help you decode, diagnose, and disengage. Finally.

MH.CO.ZA/ January 2020 87

Pull Back on Porn

HOW TO CUT BACK Delete

Paste Item Change Background Clean Up Sort Show View Options

P

ORNOGRAPHY ISN’T

inherently a vice. Watching it isn’t inherently detrimental. The problem with porn is the volume – and the porn industry is a volume business.

In 2017, a whopping 64 years’ worth of pornographic content was uploaded to pornhub.com. A 2016 study published in the journal Neuropsychopharmacology Reviews estimated that 3 to 6% of people may have compulsive sexual behaviour, or sex addiction, in which pornography plays a major role. Terry Crews and John Mayer have both spoken openly about porn damaging their lives.

So what? Well, over the past decade, research has linked pornography to sexual dysfunction, i.e., problems with arousal, attraction, and performance.

Some studies suggest that frequent use of Internet pornography may dull the reward response in the brain. Similar to narcotics, the more porn you watch, the more you want to watch it, and the more you need to watch to satisfy yourself.

88 MH.CO.ZA/ January 2020

THE RED FLAGS Compulsive pornography use is not technically classified as an addiction, yet studies within the past decade found that porn can trigger addictive behaviours. If you’re not satisfied with one or two or seven sessions daily, or you watch porn where you shouldn’t (at the office, in the car), you may want to rethink your “habit”.

Pornhub estimates that its highest traffic occurs between 10pm and midnight, with peak activity on Sunday nights. Friday sees some of the fewest visitors of the week, which may suggest that social situations limit opportunities for porn use.

Other flares: do you turn to porn when you’re under stress? When you’re bummed out or anxious? Lonely?

Pissed off at your partner? If so, then you might use it to self-medicate, which is especially unhealthy, says Dr. William Struthers, a professor of psychology at Wheaton College and author of Wired for Intimacy: How Pornography Hijacks the Male Brain.

“It’s not just about stopping viewing pornography,” says Struthers. “It’s about figuring out why you were viewing the pornography, and replacing it with something that’s healthier.” If you’re stressed and regularly fire up a few videos as relief, then taking away porn is only going to make you more stressed. Determine what’s upsetting you, and deal with that directly – at the gym, through meditation, or with a therapist.

Replace your Internet connection with real connection, too. Shut off your phone (67% of Pornhub users watch on their smartphone) during those high-usage times and/or make plans with people. You can also safeguard your devices with an app like FamiSafe, that blocks pornographic content. Let a very trusted friend set the password.

STILL STRUGGLING? Then it’s time to see a sexaddiction counsellor. Check with your insurer to find specific providers. or use Google to find a suitable (and well-reviewed) therapist in your area.

C H E C K LI S T TRACK YOUR PORN SESSIONS DAILY. C O M PA R E YO U R U SAG E W I T H YO U R E M OT I O N S AT T H E T I M E (STRESS, ANXIETY, LONELINESS).

MAKE PLANS OR LIMIT COMPUTER AND D E V I C E U S E D U R I N G YO U R P E A K U SAG E T I M E S. S E T U P A P O R N B LO C K E R O N YO U R D E V I C E S.

PROP STYLING: JJ CHAN/HALLEY RESOURCES

Get Info

MIND

Drink Smarter

W

E’RE getting drunker. In

the US, a study in JAMA Psychiatry found a 30% (30 per cent!) increase in high-risk drinking between 2002 and 2013. What’s more, 14% of South Africans say they engage in binge drinking, according to the National Income Dynamics Study of 2014-2015.

You’re aware of the effects. Pounding headaches. Unshakable Egg McMuffin cravings. Increased weight due to increased Egg McMuffins...

THE RED FLAGS First, look at the branches of your family tree. If your relatives suffer from drug or alcohol addiction, you may have an increased risk of developing the disease as well, says Dr. Linda Richter, director of policy research and analysis at the US Centre on Addiction.

There are other this-is-not-normal signs, too. Ever had plans, but broke them to stay in and enjoy a six-pack alone? That’s cause for concern. That old ’50s-dad trope of heading to the bar after work for a beer or three to relieve stress? Ditto. Went a few days without a drink and found that you felt nauseated or shaky or had trouble sleeping? Those may be symptoms of alcohol withdrawal.

Next, look at how drinking plays out in the rest of your life. “If you’re finding that your alcohol use is affecting your work, your school, your family relationships, and that you keep drinking regardless of these issues, then you may have a real problem,” says Richter. Luckily, there are steps you can take to course-correct.

HOW TO CUT BACK

STILL STRUGGLING?

The US Centre for Disease Control recommends a limit of two drinks per day for men (two 340ml bottles of beer at 5% alcohol by volume).

But even that amount may be too much. A recent multinational study found that among 600 000 current drinkers, all-cause mortality increased when intake exceeded five or six drinks per week. Want to cut down?

“Make a concrete plan before you go out,” advises Richter. “Say to yourself, ‘This is the limit of how much I’m going to drink.’ ” Then hold yourself accountable. Tell a friend your plans. Try to drink slower and drink less: a bottle of beer instead of a pint, a smaller pour of wine, a lower-strength drink.

If you’re unable to take it slower, breaking your promise to yourself or a friend, and find that your habit continually affects your work and relationships, you may need to take more serious action. The benefits – better sleep, more energy, reduced kilojoule intake, improved overall health – are too great not to.

Seek help outside yourself. Call your health-insurance company and ask for treatment providers.

Also ask about treatment type (group, medication, counselling) and setting (outpatient or inpatient). Or if the whole idea of talking to your insurer is already stressing you out, phone the Substance Abuse Helpline on 0800 121 314 – an initiative of the SA Depression & Anxiety Group and the Department of Social Development. They can help.

Open Empty Trash

C H E C K LI S T S P OT- C H EC K YO U R FA M I LY H I STO RY. T R AC K YO U R D R I N KS A N D S E E I F T H EY A L I G N W I T H F E E L I N G S O F WA N T I N G TO E S CA P E .

S E T SA F EG UA R D S D U R I N G A N I G H T O U T A N D R E P O RT T H E M TO A F R I E N D. D R I N K L E S S ( O N E D R I N K A DAY, T H E N O N LY O N W E E K E N D S, A N D S O O N ) .

MH.CO.ZA/ January 2020 89

MIND

Vaporise Vaping AIT, WASN’T vaping

supposed to be safer than cigarettes? The US’s FDA tightened regulations in 2018 after the CDC reported that U S e-cigarette sales had increased by 150% since 2012, with 37% of high school seniors reporting that they’d vaped in the past 30 days. A 2018 Statista survey found that 45% of American men have tried it.

Vaping can still deliver nicotine to your system. Even if you’ve never been a regular cigarette smoker, as 40% of vapers ages 19 to 24 claim, you can still get hooked, whether you start with a Juul or a Camel pack, says Dr. Joseph Allen, director of the Healthy Buildings programme at Harvard. That’s how nicotine works, whether it’s smokeless or not.

And there’s more bad news. The fluids and flavourings within vaporiser products may also pose a threat to your health. Although you’re not consuming the tar from cigarettes, you may still be inhaling other toxic chemicals.

“Fifteen or so years ago, we first started to see workers develop severe and irreversible lung disease after inhaling these flavouring chemicals, particularly diacetyl,” says Allen.

“In our study, when we looked at the flavouring chemicals in e-cigarettes, sure enough, we found that in over 90% of the e-cigarettes we tested, you have these same flavouring chemicals.”

THE RED FLAGS If you’ve already started vaping, chances are you’re finding it harder to stop. Ask yourself seriously if vaping fits into an addictive pattern of behaviour. Do you have cravings?

Does it interrupt your day-to-day?

Have you tried to ease off but can’t?

If you don’t like the answers to these questions, read what’s next.

90 MH.CO.ZA/ January 2020

Junk

JULIE MORGENSTERN, author of Organising from the Inside Out, delivers your three-stage, no-bull plan for decluttering how you live. Clutter can lead to anxiety and stress and may even trip up your diet, a study in Psychological Science found.

STEP 1:

GET HONEST

Block

HOW TO CUT BACK If you’re new to vaping, try to stop, if you can, before the dependence kicks in.

If you’ve started vaping with friends as a social habit or as something to do with your hands, try holding a pen or playing with a rubber band, advises Richter. You can also carry a bottle of water to drink from should you become fidgety. Sipping water not only replaces the hand-to-mouth motion with a healthier alternative, but also prevents binge eating later, a habit many recovering smokers resort to, Richter says.

STILL STRUGGLING? A health professional might prescribe an approved medication, such as Champix, as well as nicotinereplacement therapy, such as patches or gums. The Cancer Association of South Africa recommends their free KickButt programme, available at cansa.org.za; professional counselling and individual or group therapy may help you as well.

C H E C K LI S T STO P, I F YO U CA N .

M O N I TO R YO U R C R AV I N G S. F I N D A R E P L AC E M E N T FO R S O C I A L F I D G ET I N G. C O N S I D E R N I C OT I N ER E P L AC E M E N T T H E R A PY.

Look at your garage, your office, your car – or any other place that people give you crap for not maintaining. You might think it’s fine, but ask yourself these questions: Can you easily find what you need? Can you function efficiently here? Are the other members of your household able to function well in the space? If the answers are yes, then you’re organised, no matter how messy it looks. If not? Proceed to the next step.

STEP 2:

P L AY T H E M AT C H G A M E You never look for things in that “junk drawer” because your brain doesn’t attach purpose to that drawer. Same goes for your outside shed. That’s why you must first pull out everything and group similar items according to a designated function (camping gear, holiday decorations, tools, etc.). If something emerges that doesn’t fit a suitable category (like in the garage), consider moving it to another part of the house, or donating it if it’s something you don’t use or love. Create “treasure criteria” by asking yourself, If all this were gone tomorrow, what would I miss? This will help you . . .

STEP 3:

LET GO Personal items have emotional attachments that prevent you from disposing of them. But people tend to overvalue these ties. One way to break the attachment: ask yourself, is this the best symbol for who my loved ones are/were? If it’s not, then don’t feel bad saying goodbye.

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

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MIND

“Thank You” Is Good for You LEARN TO BE MORE GRATEFUL. DAN HARRIS SAYS YOUR BRAIN WILL THANK YOU FOR IT.

WE ARE LIVING in an era of increasing unhappiness. In the US, diagnoses of major depression went up 33% from 2013 to 2016. Loneliness abounds.

Anxiety affects 8% of children and teens.

Hospitalisations for child suicide ideation or attempts rose for all age groups – including 5- to 11-year-olds – between 2008 and 2015.

Recently, as part of a segment for one of the TV programmes I’m involved in, I visited a high school where they are endeavouring to counteract these pernicious trends. As the principal told me, it’s not enough to teach kids maths and reading; you have to teach them how to be successful humans.

Oneoftheirmaintactics?Gratitude.

Gratitude is one of the most misunderstood – and yet, deeply useful – concepts trending today. For example, if you think taking a selfie in front of your private jet and posting it with #BLESSED is

92 MH.CO.ZA/ January 2020

a way to practise gratitude, you’re doing it wrong. It’s not about showboating. Nor is it about maniacally focusing on the positive and pretending we live in a problem-free world. Oh, and it’s also not a way of using thank-yous as a form of interpersonal manipulation. (One of my favourite cynical takes on the concept is “Gratitude is the expectation of future favours.”)

Done correctly, gratitude is radically simple: it’s the deliberate attempt to not take the many good things in your life for granted. What’s more, science suggests gratitude’slinkedtobettermentalhealth– and, if practised regularly, more exercise.

To put this gratitude campaign into action, the school recruited Shawn Achor, author of a best-selling book called The Happiness Advantage, which argues that gratitude at any age can boost energy, improve sleep, reduce depression, and increase both optimism and social connection – two of the greatest predictors

of long-term happiness.

Achor,whomanagestoberelentlessly chipperwithoutbeingannoying,isa happinessresearcherwithdegreesfrom Harvard.WhenIinterviewedhiminthe schoollibrary,herattledoffrapid-fire,and oftenoddlyspecific,statistics.Forexample, hetoldmethatgratitudecorrelateswitha23% dropinheadaches,backaches,andfatigue.

The push for gratitude is not merely academic for Achor. Notwithstanding his seemingly congenital congeniality, he has suffered from bouts of depression.

The core of his message is that happiness does not have to rely solely on our genes or our environment; it can be a choice.

His work suggests that we can create happiness hygiene habits.

“If, for just two minutes a day, we get someone to think of three things that they’re grateful for, or if we express our gratitude once over the course of the day to somebody else... we train our brain to

ILLUSTRATION BY GARY TAXALI

UP YOUR INNER GAME

KYLE HILTON (HARRIS)

Dan Harris is a TV anchor, and the author of 10% Happier and Meditation for Fidgety Skeptics.

become more optimistic and positive,” says Achor. And “if we keep the pattern going, it actually allows us to make the choice of happiness an easier choice.”

Achor has a series of gratitude hacks that anyone can do – even 17-year-old school pupils. Since the results have been impressive at the school – it went from the 73rd percentile of academic achievement scores nationwide to the 96th percentile – I decided to spend a week test-driving two new daily habits to see how they could pay off for me.

First, every day, I wrote a thank-you email to someone I felt really deserved it. Second, every night as my head hit the pillow, instead of engaging in my habitual rumination about whatever problems needed to be solved, I spent several minutes thinking about three new things that had happened during the day for which I was grateful.

Achor says these gratitude practices work by building new mental muscles that scan for the positive. Basically, this practice knocks us out of our default mode.

Our brains evolved to have a pronounced negativity bias. Why? According to Achor, it’s because early human life was precarious, and we needed to be on the lookout for things like sabre-toothed tigers. However, this threat-detection wiring doesn’t always serve us well in a modern context, where our brains unnecessarily revert into ancient freakout mode when, say, we’re dissatisfied by our lack of Instagram likes.

But, you might ask, can gratitude really help everyone? What if you live in a refugee camp, or are battling a lifethreatening disease? How is it possible to feel grateful then?

Achor says that when he first got into this research, he thought happiness might be too hard for certain people. But to his surprise, he’s found happiness in every environment, from cancer wards to prisons to combat

zones. “We could find meaning in the daily activities that can move us forward,” he says.

“And I think happiness could remain an option – wherever we live in the world.”

For me, after just one week I found that Achor’s gratitude exercises genuinely helped. Every time I sent an appreciative email, I received a warm response, dropping a nice hit of dopamine into my inbox, which is otherwise a source of diabolical overwhelm.

The real winner, though, was the nightly routine of contemplating three new positive developments in my life. I found the ritual bleeding out into the rest of my day, forcing me to occasionally pull back from my relentless rush to cross things off my to-do list. It contributed to a goal I’d been pursuing for years through my daily meditation practice – trying to cultivate a sort of nostalgia for the present, rather than constantly rueing the past or projecting into the future.

All my life I’ve heard the exhortation to stop and smell the roses, but no one has ever actually told me how to do it. Achor’s hacks were a way to operationalise one of my favourite expressions: “These are the good old days.”

To be clear, this dose of gratitude did not stop me from worrying and strategising about all the things that I need to worry

and strategise about. Another of my favourite expressions is “The price of security is insecurity.” I still believe that to be true. It’s just that I found gratitude to be a nice corrective when I was taking my worrying too far.

I want to be super-clear about this: being grateful is definitely not the same as being complacent. Here’s one more saying I love: “Everything is perfect. But it could use a little improvement.”

As I write this column, it has now been several months since I first met Shawn Achor in that now highachieving high school.

Ultimately I dropped the thank-you emails, because I found that creating the time to craft a new note every day added stress to the already Sisyphean task of managing my digital tsunami.

The nightly gratitude ritual is still going strong, however – and I suspect it’s here to stay. I find it incredibly rewarding to have a practice that orients me towards the positive stuff I might otherwise simply experience and expunge.

I don’t know whether it’s contributed to a 23% drop in headaches, backaches and fatigue; but I do know that it feels damn good, and that it’s also shockingly effective at putting me to sleep.

I’ll take it. #BLESSED.

HOW TO GET GRATEFUL HOW CAN we make gratitude operational in our lives? Here are a few exercises you can do while brushing your teeth or going to bed:

Three Good Things: Happiness researcher Shawn Achor suggests taking two minutes a day to think of three new things you’re grateful for, and why. Better yet, write them down, so you can go back and look at them at the end of the week. “It’ll train your brain to become more optimistic.”

A Gooey Message: Write a two-minute email or text praising or thanking a different person each day – a high school English teacher, a spouse, or a colleague, Achor says. “Keep it short.” He says it can transform not only your level of happiness but your social connection, which has cascading health impacts.

Gratitude Jar: Anytime anything good happens, jot it down on a piece of paper, fold it up, and put it in a jar. It’s a

visual cue: You can see in time how the jar gets full, and be reminded of the positivity in your life.

The Doubler: Think of one positive experience each day.

Bullet-point three details you remember about it: what you were wearing, what you said. “Your brain in that moment is reliving the experience,” Achor says, in essence “doubling” that memory.

Do it for 21 days in a row, and you start to see a trajectory of meaning in your life. – D. H.

MH.CO.ZA/ January 2020 93

MIND

A New Year’s Guide to Daily(ish) Meditation ONE MINUTE. MOST DAYS. BIG RESULTS. / BY DAN HARRIS

THE NEW YEAR is upon

us; a time when many of us will inevitably go about making, and then abandoning, absurdly ambitious resolutions – to do more burpees, to home-brew kombucha, to easily reach ketosis or achieve a permanent in-box of zero.

Let me instead propose an eminently doable resolution: try meditating for one minute on most days – for just one month.

Forming healthy habits is hard, and there’s a reason most of our resolutions ultimately go down in flames. We may be wired to fail. Evolution has bequeathed us a brain that optimises for survival, not longterm health planning. Natural selection primed us for detecting threats and finding food and sexual partners, not for flossing our teeth. The fact that we’re up against this evolutionary challenge is why I like this modest, month-long proposal. Two aspects make it easy to adopt: First, aiming to meditate most days, rather than every day, is a good goal.

Consistency counts – the more often you meditate, the easier it gets and the deeper

94 MH.CO.ZA/ January 2020

and more enduring the benefits – but if you miss a day, your inner critic won’t have a chance to call you a failure. I call this approach “daily-ish”. It has elasticity, or “psychological flexibility”, a key concept from behaviour-change research, which can help lead to an abiding habit, be it a meditation practice, a new gym routine, or a commitment to learn Esperanto.

Second, one minute is a supremely low bar. The proposition of a single minute is uniquely unintimidating. What’s more, it’s scalable. After one minute of meditation, people often think to themselves: I’m already here; might as well keep going a bit. As meditation teacher Cory Muscara explains, this is a key moment, because you’re moving from “extrinsic” motivation (that is, meditating because you feel like you have to) to the more powerful “intrinsic” motivation (that is, meditating because you want to). And the second you opt in for more meditation, you’re doing it out of actual interest, which makes it much more likely to have a lasting effect.

My company, 10% Happier, tested an annual month-long “Mindful Minute” challenge with employees from your friendly neighbourhood trillion-dollar company, Apple. The goal was for participants to log at least one mindful minute for 25 out of the 30 days, enabling them to get a taste for how mindfulness can benefit their lives, while also giving them freedom to miss about a day a week without feeling like a failure.

Even with that low threshold, there are more strategic ways to make a new meditation habit stick:

PESHKOV/GETTY, KYLE HILTON (HARRIS)

THINK STRATEGICALLY ABOUT YOUR SCHEDULE

Some people find that having a set time every day – right before bed, first thing in the morning, just after a workout – helps establish a habit. Scientists who study habit formation talk about “cue, routine, reward”.

You can experiment with constructing a cue-routine-reward loop that gets you to meditate. For example, “After I park my car [cue], I will meditate for five minutes [routine], and I’ll feel a little calmer and more mindful [reward].” Repeat this loop to ingrain the habit. You can even put your daily meditation session in your calendar,

which you may find helpful. That said, if like me you have an unpredictable schedule, thinking strategically might mean trying to fit your meditation in whenever and wherever you can.

MAKE YOURSELF ACCOUNTABLE

Some people may not institute a healthy habit on their own, but they will do it when other people are holding them accountable.

One way to create that kind of accountability is to join a community of some sort. It can be as simple as just getting a few of your friends together and starting.

Another option is to join a regular sitting group at your local meditation centre.

Some cities and towns have meditation centres where you can drop in (or book a spot in advance). There are also Buddhist centres, which may be a bit scary for some, but in my experience they go light on the religion and tend to give good meditation instruction. Check it out for yourself. Or form your own sitting group.

I’ve found that hanging out with other meditators sets up a kind of taxi/bus-lane effect. Being around people who take the meditative principles seriously and are endeavouring to apply these concepts in their own lives can create positive peer pressure. Or as meditation teacher Jeff Warren says, “It sort of normalises the whole weird thing.”

WHAT HAPPENS DURING ONE MINUTE OF MEDITATION 60

FOCUS ON THE BENEFITS

In many ways, we are all like rats in a maze, constantly pressing the levers that deliver food pellets to us. Behaviour-change science strongly suggests that the best way to ensure a consistent meditation habit is to identify where and how the practice is giving you pellets.

Just like rats, we’re much more likely to keep doing something if it feels good and we get something out of it. There are at least two levels to this. The first level is to pay attention to how the act of meditating can be pleasurable in itself. The other level is to notice the benefits as they arise in the rest of your life, in terms of both inner weather and outer comportment. I’ve found meditation can make me feel better and act better.

I believe that meditation is the über resolution – the healthy habit par excellence – because a regular dose of mindfulness can give you the clarity and sanity to figure out which other resolutions to pursue, and how best to do so.

Give it a try. For the past few years, whenever I’ve spoken publicly about meditation, I’ve been issuing the following challenge: try meditation for a month, and if it does nothing for you, hit me up on Twitter and tell me I’m a moron.

During this time, lots of people have called me a moron on Twitter – but never for this.

A 60-SECOND reset is intended to shift your attention from your mental preoccupations to your breath. Here’s a one-minute meditation you can use anywhere, anytime – after your morning coffee, after you park your car at work, after you put your head down on the pillow. We call it Ten Breaths. Simple as it sounds. Wherever you are, in any situation or mental state, close your eyes and count ten long, slow breaths.

To begin, stop, no matter where you are.

Bring your attention to breathing. Count “one” as you inhale. Imagine breathing out any tension as you exhale. Count “two” on the next inhale.

See if you can make it to ten without losing your focus. Explore how fully you can feel each breath, letting the world around you fade out a bit.

If you get distracted and forget where you are, start over from where you got lost, always with a sense of humor about your gnat-like attention span.

That’s it. Want more?

Try it again. And again . . .

MH.CO.ZA/ January 2020 95

C OV E R G U Y W I N N E R: M N Q O B I KU N E N , 28 P E R SO N A L T R A I N E R

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AT MEN’S HEALTH, WE AIM TO INSPIRE YOU EVERY DAY TO BE BETTER, STRONGER AND FASTER THAN YOU WERE THE DAY BEFORE. EVERY YEAR WE SEARCH FOR AN MH AMBASSADOR WHO FITS THAT MANTRA. THIS YEAR, WITH THE HELP OF CLERE FOR MEN, WE FOUND FINALISTS WHO RAISED THE DAMN BAR.

Hundreds entered the 2019 Cover Guy competition, but only seven remained once you’d cast your votes. The finalists were flown to Cape Town, where a gruelling physical challenge awaited them. We decided to shake things up a bit this year by adding a fitness component, to provide the finalists with an opportunity to show off their physical prowess.

Under a scorching sun, they tackled a brutal Tough Mudder course designed specifically for them. The finalists kicked off at the Pyramid Scheme before crawling their way through 96 MH.CO.ZA/ January 2020

Devil’s Beard, hauling a log at Hold Your Wood and scaling two three-metre-high Berlin Walls, before finally swinging across the bars at Funky Monkey.

And while they all displayed an impressive amount of mental grit and all-round physical fitness, one guy emerged victorious, leading the pack by a landslide: Mnqobi Kunene.

Aside from his admirable display of physicality, we chose Mnqobi for his tenacity, selflessness and conviction.

Keen to be the next winner and appear on our cover? Keep an eye out for the 2020 competition.

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DE PARTUR E S YOUR PASSPORT TO WELLNESS

Break Away Our rand isn’t getting any stronger; and luxury holidays are becoming steeper by the day. But there’s an iconic escape that’s been a no-brainer for students and backpackers for decades: Thailand.

What if we said the green haven isn’t just for the barefooted, but for the high-end explorer too?

BY NADIM NYKER

98 MH.CO.ZA/ January 2020

T

hailand has been on my go-to travel list for the same reason it’s on most people’s: sapphire waters, white-sand beaches, and it’s cheap. Not to mention I’m in my mid-20s, most of my friends have been on a Phuket binge, and it’s the furthest my rand can dream.

But when I flew over the Cardamom Mountains, home to one of the last unfragmented rainforests in South-East Asia, my heart sank; I realised I was in for the unexpected. And as the short-haul turboprop plane landed in the thick of it, in the coastal town of Trat, I felt like the Che Guevara of The Land of the Smiles: rebellious, and charged for the adventure ahead.

But what came next was an affordable luxury getaway on the island of Koh Chang, a sanctuary unknown to most of the 100 000plus South Africans who visited Thailand last year. I rented a private boat, soaked up a helluva lot of vitamin D, and (of course) created an IG highlight reel of note. Here’s how you can, too.

Get Grounded Get familiar with the acronym DMC. It stands for “Destination Management Company”, and Thailand has some of the best in the world.

A DMC is responsible for all your ground arrangements, and will plan an itinerary according to your needs. The company will ensure that you’re transported to every location safely, on time, and with a tour guide and driver on hand.

This is the best way to get the most out of your holiday, if you’re short on time and want to be let in on local secrets. I used Asia Evolution Tours (evolutiontour. com), who provide an excellent

service if you’re planning an adventure out of the city. They’ve been around for 15 years, and have warm and welcoming staff who went out of their way to ensure I was relaxed and at ease.

At Trat Airport, I was picked up by an ’08 Pajero Sport GT – rims, tinted windows and all. My guide and Thai local Manow was waiting, signboard in hand, with driver Kunbiya grabbing at my bag. Grey clouds assembled, and I was peckish, but with Kunbiya handling logistics and Manow making phone calls, they beat the rain, and I found myself at the Trat Night Market. I couldn’t have been more impressed with my newfound posse.

Disclaimer: if you plan well and have enough time, you don’t actually need a DMC. But do you want one? Absolutely, chief – you’re on holiday, after all. Take my advice and go with the flow. If your DMC suggests something, say yes; there’s no fun in having complete control, and you’ll open yourself up to an unexpected adventure.

Eat Everything There are regions in Thailand known for cuisine featuring live worms and insects. But if that isn’t your kind of grub, in the Trat district you can rest assured you won’t be swallowing the unknown.

Locals are insistent on fresh produce, and have a culture of sustainability; there is very little food waste. They use preservatives as little as possible; plus they use less plastic, with many foods wrapped in banana leaves.

The open-air Trat Night Market is iconic. Known for its street food, it’s packed with hundreds of different scents and flavours, pumping through the night air.

There are tons of authentic sweet and savoury dishes,

MH.CO.ZA/ January 2020 99

Make Like A Local In Trat, there’s plenty to learn from the local fishermen. Manow played translator.

TICK THESE BOXES 1. Check out the Damnoen Saduak Floating Market.

The most popular floating market in Thailand, it’s a melting pot of Chinese and Thai culture.

Alongside a canal, locals paddle boats, selling an array of sweetmeats and savouries, while others put on snake shows. Try 100 MH.CO.ZA/ January 2020

I met Lek, a 66-year-old who lives along the Nam Chiew River.

He welcomed me onto his speedboat and gave me a traditional sun hat made from the nipa palm. He’s fished all his life; and as we sped past his riverside bungalow, he told me he’s taken Thailand’s big-time movie stars on this trip, too.

Thousands of mangroves are planted alongside the river each year. This is to prevent tsunamis and high tides from reaching the fishing villages. Lek handed me a mangrove seed and dropped anchor so I could do my part: I drove a pole into the wet sand and pushed the seed in. Once back on the water, Lek had one more thing to show me; into the river he went, and pulled out a handful of clams.

Sleep Like A King On the western side of Koh Chang lies a strip of worldclass coastal resorts. I was at The Dewa Koh Chang, a 4-star resort that maintains a grand but harmonious presence

their coconut and nut ice cream, served in a coconut shell. It’s the best 50THB (R25) I’ve ever spent.

2. Visit Bangkok’s Sky Bar.

Arguably the best view in Bangkok; expect to see thousands of buildings light up in front of you. And they make a great Negroni. Just take your credit card – it gets pricey.

alongside the island’s pristine Klong Prao Beach.

I checked into a villa; prices vary depending on season, but it’s rand-friendly for sure. I’m told you could pay as little as 3 800 THB (R1 900) a night in the green (low) season (thedewakohchang. com). The amenities seemed endless, too: I had a king-size bed, lounge, private balcony and a bathtub I could sleep in, in 60 square metres of heaven.

It’s true that a flash flood hit the island days before I arrived, with over 50 homes and 500 people affected. But what’s left of the debris didn’t influence Klong Prao’s beauty. The water is calm, the sunsets multicoloured; the air is warm, and there’s a calming stillness about the place.

Only one ne thing was left to do: dive into the ocean. It’s bathwater-warm, and I was buzzing on endorphins. The Dewa is certainly not short of liquid assets, also boasting a 55-metre pool. And with a poolside bar, I felt kingpin cool.

Island Hop Speaking of kingpins: next morning I rented a boat through local charter company Perm Poon Sub Boat. (Depending on your bartering, a private boat can cost up to 15 000 THB (R7 500) a day).

I set off from the Bang Bao Pier.

Minutes into our sail the engines switched off, the anchor dropped, and I was handed a mask. We were in the middle of the ocean, in uncharted territory in the Gulf of Thailand, and they told me to get in among the coral.

I was apprehensive at first and inquired about a list of ocean predators. But once my heart rate slowed, I learnt to inhale through my mouth and exhale through my nose, and noticed the plenitude of marine life below, awash with colour.

Thailand is home to 1 430 islands, 55 of which lie ahead of us; but dependent as we were on daylight, I managed to visit just three of the best: Ko Rang, Koh Kood, and Koh Mak.

3. Experience the Michelinstarred R-Haan.

4. Travel to the Maeklong Railway Market.

Thai Princess Maha Chakri Sirindhorn and many other celebrities eat here, and with good reason: with two Michelin stars, the restaurant is renowned for the sensory experience it provides, and I can attest to its quality. Get your DMC to book well in advance.

Just 40 minutes out of the city, and perched on top of a railway line, this market is unlike any other.

There’s lots of value-for-money food, sweets and hand-made wearables. What’s more unusual is that the market literally folds away within 60 seconds of a train being spotted. See it for yourself.

PHOTOGRAPHS TAKEN WITH HUAWEI P30

ranging from traditional local curries made with wild boar, duck, and a variety of crab, to the more touristy green curries and health smoothies – with pineapple garnish, of course.

Try the Sticky Fried Rice: a bite-sized snack made with banana, rice and condensed milk, cooked on coals and wrapped in banana leaf. The cooking process gives the rice added longevity, so take some for padkos; the extra kilojoules will give you a boost on the road.

Another local gem is off the island district’s mainland, on the island of Koh Chang – my idyllic hideaway for two nights. Here, restaurant Salak Phet Seafood is a must-try. Built on the water in Salak Phet Bay (south of the island), there are fishing nets set up in front of the restaurant, and you’re guaranteed a fresh catch.

The tropical flavour profiles will stay with you for months to come, and the place has been visited by some of Thailand’s most famous. My picks: their cashew soya stir-fry, coconut and ginger soup, and the sweet shrimp curry. If you’re feeling self-indulgent, order them all at once, and snack on pineapple in between to cleanse the palate. And don’t forget the cold Chang beer – you’re in Thailand, after all.

With its crystal waters, coconut palms and a lifeguard post, Koh Rang’s an ideal spot for IG glory (if you’re into that). Koh Kood, on the other hand, is an adventure hub, with rainforest, a hiking trail and the Khlong Chao Waterfall, the ultimate playground for locals. Kids cliff-dive, and with the humidity over 85%, the colder valley water wakes the senses.

While on Koh Kood, ask your guide to take you to the local ‘Good View’ café, a bungalow that offers drinks and Thai massages, all with an incredible view. Their iced coffee is a winner.

Boost Your Mental Health It’s not on the itinerary, but before we left the island Manow had something special to show me: we took a Hilux through thick rainforest to visit the ancient Banyan trees of Koh Kood.

Makayuk & Sayai are over 500 years old, and the locals believe angels live inside them. The angels – female – act as protectors and providers, and many leave gifts to show their appreciation: dresses, jewellery, flowers and sweets. I’m not religious, but there’s a powerful energy that surrounds these sacred giants, and I left in a meditative state.

(The science agrees. In a 2018 study, 585 Japanese participants reported on their moods after

walking in 52 different locations.

In all cases, those walking in forests (known as ‘forest bathing’) experienced less anxiety, hostility, fatigue and confusion and fewer depressive symptoms, and showed more vigour, than urban walkers.)

Break In Bangkok Fly to the Trat district, and you’re bound to layover at Bangkok’s Suvarnabhumi Airport. Make the most of it and extend your trip a night or two. My DMC in Bangkok was award-winning Diethelm Travel, and it’s clear why they’re winners: I was fetched in a luxury black shuttle, with cold towels and refreshments at every stop (diethelmtravel.com).

Sprawling Bangkok is alive with activity. It’s the second-most congested city in the world, and you don’t want to be part of the peak traffic warfare. The streets are packed with shouting food vendors and flea-market hustlers; but man, is it titillating.

Embrace it, and expect an adrenalin rush like no other. Take time to walk, run or scream (I ticked all three) through the city, and soak up the tar. In stark contrast to Thailand’s crystal waters and laid-back island life, it's the hub of Thai high society.

I stayed at the 4.5-star Siam@ Siam Boutique Hotel (from 3 649 THB (R1 825) per night) in the centre of the city, and can highly recommend it. This designer hotel with a contemporary-chic feel is all about the finer details: retro Marshall Bluetooth amp in the room, quirky pop culture quotes on bedroom slippers.

There’s no need for a hotelroom workout, as there’s a well-equipped gym. Plus, they have an infinity pool and sun terrace, with an incredible view of the city (siam@bangkok.com).

What better way to end a luxurious-yet -affordable visit to paradise?

When to Go

With its tropical heat, Thailand's great to visit any time of year. Look out for the specials offered by major tour operators such as Thompsons for Travel, especially for travel just after Easter and between April and September. For assistance with a tailormade package, contact the Tourism Authority of Thailand on info@lscpr.co.za; tell them we sent you.

How to Get There

Thompsons for Travel have put together an exclusive package for MH Readers.

Stay at the 4-star Emerald Cove Resort on the island of Koh Chang for seven nights, breakfasts, transfers and flights included, for R21 305. Flights are from Johannesburg. Remember, Thailand is visa-free for South Africans. thompsons.co.za, adverts@ thompsons.co.za

Where To Stay

I stayed at The Dewa Koh Chang on the island of Koh Chang, and the Siam@ Siam Designer Hotel in Bangkok. Incredible service, and (if you’re looking for luxury) a great way to stretch your rand. thedewakohchang.com, siam@bangkok.com

What to Pack

Shorts, vests and slops are a no-brainer. But don’t forget the following: insect repellent, rain jacket (Thailand’s downpours are often fleeting, but can be intense – be prepared), and long pants and a smart shirt for visiting temples.

This trip was sponsored by the Tourism Authority of Thailand.

MH.CO.ZA/ January 2020 101

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Gym Awards 2020

As our fitness regimes become sharper, smarter and ever more functional, our workout spaces need to keep up. For today’s gym-goer, a row of treadmills and dumbbells no longer cuts it.

MH has sweated over SA’s top contenders to find the facilities working hardest for you. Grab a towel – you’ll need it.

MH.CO.ZA/ January 2020 103

RUNNERS-UP

01

The Best Gym Chain MOOVE MOTION FITNESS CLUB, JOHANNESBURG

moovemfc.co.za

With a recent boom in gyms across the country, the average gym-goer has more choice than ever before. For those who prefer cross-training, multiple memberships at different gyms can become costly. But the facilities at MOOVE are every cross-trainer’s dream. Each venue has a mixture of cardio, boxing, weights and even trampoline studios.

Group training ranges from typical classes like yoga and zumba to rallying some friends for a game of basketball or indoor soccer. Unwind after your session at their sauna, or break a sweat trying to beat your friends in a game of table tennis, snooker or foosball.

104 MH.CO.ZA/ January 2020

F I N D A T R A I N I N G ST Y L E T H AT S U I TS YO U AT M O OV E M OT I O N F I T N E S S C LU B.

Virgin Active, nationwide virginactive.co.za More of a team player?

Virgin Active reacts fastest to training trends, adding uber-hip group classes such as circuit-based boxing, and resistanceband workouts. The lone wolf has had his day.

Ignite Fitness, nationwide ignitefitness.com Kick-start your journey to better health at one of Ignite’s clubs. Work on your combat skills in one e or of their expert classes, o improve your gains in the e weights room. The club has something for everyone.

TRUE GRIT For an all-in-one combo of strength and cardio, try this weekly drill from elite trainer Luke Barnsley • Chest-to-floor burpee x4, EMOM, 12min total • Sled push and drag for remaining time

01/ Ups and downs

Every minute on the minute for 12 minutes in total, perform four burpees. Start your first as soon as the timer starts.

02/ On the pull

Pile up a sled and attach a rope. Push it one way, then drag it back for the rest of the minute, then burpee again.

03/ Step it up

Challenge yourself every week to beat your score.

Progressing? Increase your work time to 16min. Then see how you fare.

M OT L EY C R E W P R OV E S F I T N ES S C A N B E F U N A N D E F F I C I E N T.

02

The Smartest Coach 03

JOSHUA CAPAZORIO

The Leading Specialist Gym

@joshua_105

IMAGES: SUPPLIED. WORDS: KELLEIGH KOREVAAAR & MEGAN FLEMMIT. ADDITIONAL REPORTING: SCARLETT WRENCH & CHARLOTTE DALY

Joshua Capazorio learnt the value of having a coach at a very young age. Since the age of 12, the Strength and Conditioning Coach has had numerous coaches for all his sporting disciplines. “Each one played an influential role in my success,” he says.

As he progressed with his career in each sport, he found himself coaching his fellow athletes. By the age of 27 he had trained his first World Champion.

It’s what led him to opening Performance Purist in the heart of Bryanston. His advice to those looking for a new gym is to make sure you know what you want and what the gym offers.

“Once you know what the gym offers is what you want, show up and trust the process.”

J O S H UA C A PA ZO R I O W I L L H E L P YO U G ET C OV E R R E A DY.

MOTLEY CREW, CAPE TOWN motleycrewcrossfit.com

RAPID-FIRE QUESTIONS Gym power moves?

Heavy med ball chest carries, power cleans, kettlebell long press, kettlebell swings and explosive med ball slams.

Regular running spot?

The Assault Air Runner gives the most brutal sprint workouts possible.

Post-training meal?

A double serving of Vanilla NPL whey, one banana, three tablespoons yoghurt, a handful of strawberries, a teaspoon of honey, add water

and blend until thick and creamy.

Athletic hero?

On the track: 100m sprinting legend Maurice Greene. I used to get amped up with his intensity on the track, and admired his humility off the track. On the platform: four-time Olympian Pyrros Dimas.

THE UNHOLY WOD* This quick CrossFit blast

by Gustavo Vaz Tostes will slash fat while building head-to-toe strength

ADVISED WEIGHTS ADVANCED INTERMEDIATE BEGINNER

DB 18kg 15kg 10kg

KB 24kg 16kg 12kg

WOD #1: Kettlebells As many rounds as possible in eight minutes.

• Overhead swing x 14 • Burpee x 7 • Kettlebell alternating goblet lunge x 14 • Mountain climber x 21 • Rest for three minutes, then start WOD #2

WOD #2: Dumbbells As many rounds as possible in eight minutes.

• Dumbbell thruster x 14 • Renegade row x 14 • Cossack squat with dumbbell goblet hold x 10 • 10m shuttle run x 10

* WOD = Workout of the Day (it’s a CrossFit thing)

CrossFit is a safe, efficient and fun way for you to reach your personal fitness goals. And at premium CrossFit box Motley Crew, all are welcome. Founder Tyron Hatch and his team have created an environment where each individual can push their physical boundaries and explore their endurance limits.

Everything is tailored to ensure your progress. Most importantly, they’ll make sure it’s the best hour of your day.

Switch Playground, nationwide switchplaygroundsa.com Switch up your training at this HIIT gym. Spend two minutes at over 20 stations during each class.

A live DJ fuels the energy of each class, in sync with lights and your workout.

Pride Fighting Academy, Cape Town pridefightingacademy.com Become a mixed martial arts pro at PFA. The gym offers boxing, muay thai, Brazilian jiu jitsu and more. The friendly coaches will help you build speed, power and endurance.

MH.CO.ZA/ January 2020 105

G ET S E R I O U S G A I N S I N 3 0 M I N U T E S AT R I T U A L GY M .

04

The Busy Man’s Gym RITUAL, JOHANNESBURG

ritualgym.com

Also known as the ‘The 30-Minute Gym’, Ritual kicks all those “I don’t have time” excuses to the kerb. It offers a safe, high-quality and effective class that you can squeeze into your lunch break. Best part? You can show up as you are.

The gym provides everything you need, including gear, towels and toiletries. You’re given a designated 4m² spot packed with your own equipment, which means you don’t have to share sweaty equipment.

With all your excuses gone, you can now make time for what matters.

05

SA’s No. 1 Running Club PARKRUN, NATIONWIDE

parkrun.org.za Only 13 people turned up for the very first Parkrun, held in London’s Bushy Park 14 years ago. Today.

Parkrun operates in 22 countries. Parkrun launched in South Africa in November 2011 at Delta Park, Johannesburg. Now, there are 223 locations across the country. The principle remains the same: every run (not “race”, they stress) is 5km long. It’s always free,

106 MH.CO.ZA/ January 2020

and always takes place on a Saturday morning (so restrain yourself on Friday night). Of course, there are plenty of edgier, more competitive clubs we could have awarded in this category, but if you want one that caters as much to families and newbies as it does to marathon vets and PB-chasers, there can only be one winner.

BEAT YOUR BEST TIME Athletics coach Tom Craggs supplied us with his drill for beating your 5K time

“Distance work strengthens your muscles, heart and lungs,” says Craggs. “But to fire them all up over a short distance, you must also train your nerves and synapses.”

Drill 1/

Drill 2/

Lay down a speed ladder.

Practise running through the rungs, keeping your steps quick and light. Run forward first, then laterally for a greater test of coordination.

Now, repeat with speedy single-leg hops, swapping legs after each length. Bonus: this will build up your core stability, too.

IMAGES SUPPLIED

G ET A N E W P B AT A PA R K R U N N E A R YO U.

B EG I N YO U R A S C E N T TO P E A K F I T N E S S .

07

The Ultimate Fat-Burner SWEAT1000, NATIONWIDE

F U N CT I O N A L T R A I N I N G M AY B E T R E N D I N G, B U T I TS R ES U LTS A R E N O J O K E .

TA K E SW E AT 1 0 0 0 FO R EXAMPLE.

sweat1000.com

06

The Best Gym That’s Not a Gym

SWEAT1000 is increasing in popularity, with good reason. What started out as one branch in Cape Town run by Paul and Andrew Rothschild can now be found as far as Houston, Texas.

The high energy of each class will see you easily burn close to 1 000 calories (more than 4 000kJ).

While each class incorporates treadmill running with functional and athletic training, no two classes are the same. A live DJ will have you blasting through a variety of moves to upbeat tunes.

The music is loud, the lights are low – and your fitness will reach a new level.

HOLLYWOOD at F45, Cape Town f45training.co.za

HEAT at Virgin Active, nationwide virginactive.co.za

It’s the only class that runs for a full hour at F45. Its inclusion of so many full-body strength exercises earns it our vote: by building muscle as well as raising your heart rate, it keeps your metabolism high long after you’ve stopped sweating.

The name of this class speaks volumes. During a 60-minute session of high-energy athletic training you’ll work on four key drills – agility, speed, power and stamina. Prepare to burn tons of kilojoules while getting fit fast.

Godspeed.

B

CITYROCK, NATIONWIDE

B

B

cityrock.co.za Reps, by definition, are repetitive. For those craving something truly functional, trade the 100kg barbell for 16m climbing towers.

CityROCK boasts over 180 top ropes and 5 dedicated areas of lead routes that are changed every two months, with new routes introduced every week.

Each climb will challenge you both mentally and physically. Kids welcome too, so you can turn your gym session into a fun family experience.

RUNNERS-UP

A

YOUR FIRE STARTER For this F45 taster, work for 45 seconds per move, then restfor 10 seconds.

Complete three rounds in total.

A

A

01\ CONCEPT2 ROW

Start by pushing off with your legs (A), then pull your arms to you (B), keeping your core tight throughout.

02\ BATTLE ROPE ROPES

Whip the ropes five times with each arm in turn (A), then perform five doubles (B). Stay strong, now.

03\ SANDBAG DEADLIFT

Hold the bag with hands shoulder-width (A). Pin your shoulders as you lift, the bag close to your body (B).

B

B A A A

04\ DUMBBELL BENCH PPRESS

Alternate arms, maintaining a steady tempo, with your core tight. Don’t cheat by bouncing the weights.

B

05\ KETTLEBELL LL GOBLET SQUAT

With feet wide and a kettlebell held to your chest (A), sink until both of your knees are at right angles (B).

6\ BURPEE BOX JUMP

Drop (A), jump your legs back and in again, then launch onto a box (B).

This one should kill by round three.

MH.CO.ZA/ January 2020 107

H E A D TO T H E O P E N - A I R GY M B O L D B O DY TO H A R V E ST R E WA R DS .

RUNNERS-UP

08

Jokes Aside, Centurion jokesasidegym.co.za

The Coolest Outdoor Space BOLD BODY, CAPE TOWN wearebold.co.za

CULTIVATE STRENGTH

real show-stopper is the obstacle-course training space that’s kitted out with nets, bars and walls. Once you’ve flipped a tractor tyre, the recumbent bike will probably lose much of its appeal.

This Centurion-based outdoor functional and obstacle gym is the ultimate summer training spot.

Switch up the boring old routine.

Alphen Calisthenics Park, Constantia Blending calisthenics with community, this free gym is unfussy, yet challenges you to master real technique.

B B

B A

A A

001/ DOUBLE KETTLEBE LL PRESS 5 REPS

Clean two kettlebells to your shoulders, dip at your knees to generate power (A), then press overhead (B), your arms locked.

108 MH.CO.ZA/ January 2020

02/ FARMERR’SS WALK 30M

Pick up two heavier weights that challenge your grip and walk (A and B), to build your forearms and core. Finish at the bike.

03/ AIRBIKE 30SEC

Hop on and go all out for 30 seconds, pumping with your arms (A and B). Done?

Go back to the kettlebell press and continue.

IMAGES SUPPLIED

Run through as many rounds as you can of this three-move combo in 10 minutes. It’s grow time.

Training outside is inherently better, isn’t ’t it? Even compared to a well-appointed studio, it just feels a little more, well, real. BOLD agrees.

They realised that there are more interesting ways to get ripped than by toiling on machines.

On top of the regular gym offerings, you can do SUP yoga. But the

THE COOLEST CLASSES 1/ Drenched, Cape Town drenched.co.za Thought HIIT training was hard enough?

Drenched combines HIIT with boxing and then hosts the class in a heated room. You’ll burn more kiljoules and sweat out all the holiday excess.

B L E N D G O A LS W I T H V I E W S FO R T H E U LT I M AT E S E S S I O N AT P O I N T B R E A K F I T N ES S C E N T R E .

RUNNERS-UP

09

The Best Functional Space POINTBREAK FITNESS CENTRE, CAPE TOWN

pointbreakfitnesscentre.com

PointBreak Fitness Centre is undoubtedly a diamond in the rough-and-readiness. It boasts equipment for multiple disciplines, such as gymnastics, along with all the usual apparatus. The gym also houses a boxing ring (boxing being the trend

MICHELIN MUSCLE Pair a leading nutritionist with a top French chef and you’ll get a luxury fat-burning menu, worthy of the finest bistro.

that will not take a knee or tap out), while there are classes including HIIT, boxing tutorials, yoga, strength training, and even pole dancing, all under the guidance of high-level instructors who have a fresh approach. Your frangipani salt scrub can wait.

Breakfast Mexican scrambled eggs with chorizo, coriander, chilli, sour cream and avo. A lot of nutritionists put their clients on a high-fat plan. It keeps their energy high, while training their bodies to burn fat instead of carbs.

Body Guru Gym, Umhlanga bodygurugym.co.za The award-winning team at Body Guru Gym have designed training programmes to give you the best results in the amount of time you have to give. Hey, everyone’s busy, they understand that.

The Grind, Port Elizabeth thegrindfitness.co.za A favourite of MH cover guy RJ Bosch, The Grind makes sure that every day is a new challenge to push you to a new PB. Say goodbye to the ‘same old, same old’ gym routine.

Lunch Avocado gratin with goat’s cheese in a seed-and-nut crust.

Not all dairy has to be off the menu; calcium is a crucial nutrient for fat loss.

And nuts and seeds add extra omega fats to increase recovery.

So eat up!

Dinner Braised shoulder of lamb with kale, chard and cauliflower and creamy cauliflower puree. Red meats like lamb are a top source of iron, selenium and vitamin B12, important for immunity. Plus, lamb’s more exciting than chicken breast.

2/ Active Bands at Virgin Active, Nationwide virginactive.co.za Want to improve power, sculpt and strangthen your glutes and build a stable lower body and core? The Active Bands class combines HIIT, pilates and resistance training so you’ll feel the burn and build muscle.

3/ Les Mills Grit Strength at Viva Gym, Nationwide vivagym.co.za The 30-minute HIIT workout improves strength and builds muscle.

You’ll use weight plates, barbells and bodyweight exercises to blast all major muscle groups in record time.

MH.CO.ZA/ January 2020 109

10

The 2020 Community Heroes ZULUTRANSFORMERZ, GLENWOOD

Instagram: @zulutransformerz What started off as a small group of people at Bulwer Park in KZN has steadily grown to a group of almost 50 people a day. But what are the ZuluTransformerz group actually doing? Well, Mnqobi Kunene (our 2019 Cover Guy winner) and his friends started a bootcamp for their community. They offer free fitness classes to anyone who wants to join. But for the group, it’s not just about fitness and

11

The Best New Gym Machine TECHNOGYM SKILLMILL

technogym.com

110 MH.CO.ZA/ January 2020

training people for an hour or so a day. It’s about giving them the knowledge to maintain a good diet and showing them a functional method of training that they can do even when they’re not being trained by the ZuluTransformerz.

That’s why they focus on bodyweight training, calisthenics and street workouts, so their training hopefuls can head home and continue building a healthy lifestyle.

Bored with your run-ofthe-mill cardio workout?

Then look out for its brutal upgrade, which is steadily accelerating in popularity in gyms throughout SA. Whereas your regular runner only trains stamina and speed, the nonmotorised SkillMill adds muscular endurance and power to the mix.

Resistance settings let you switch between free running – in which the belt goes as fast as you do – and “sled pushes”, in which you rely on your leg power to turn the belt, while a waistband attachment mimics parachute runs, too. It also requires more focus, so will hone your mental perseverance as a bonus.

T H E M OV E F I T T R A I L E R IN ALEX IS HELPING P EO P L E S M A S H T H E I R G O A LS .

RUNNERS-UP The MoveFit Mobile Gym, Alexandra movefitgym.co.za

Fight With Insight, Johannesburg boxofficegym@gmail.com

Devon and Chad Henson created a portable, trailerbased weight training system.

They bring the gym to people who can’t afford to travel far to work out. It’s R20 for a drop-in session and R99p/m for unlimited membership.

This project for young offenders consists of two parts. They attend boxing and then move onto Cognitive Behavioural Group Therapy. After 12 sessions, some are chosen to enter the Box Office Boxing programme.

BRING THE GYM TO YOUR PHONE Using your phone to train is set to be a big trend in 2020.

Here are three of the power players.

01/ SpeedShred

02/ Flexi

03/ Belly Off!

Want to hit all of your fitness and health goals in 2020? Of course you do. But you need a programme that works for you. We’ve developed the ultimate 12-week at-home training and healthy eating plan.

It’s a results-driven, no-BS plan that anyone can follow. speedshred.co.za

Don’t anchor your fitness to just one gym. This app lets you hit up as many different gyms as you want without a membership. And you only pay for the session you attend.

Plus, you earn rewards back each time you train, and you can gift a friend a session. flexi.co.za

bellyoff.co.za

Carrying a bit of that holiday season excess? The Belly Off programme will help you go from fat to flat (and ripped) in 12 weeks. It’s suitable for men of all ages and body types, and you can start at any time.

Best part? It has easy-to-follow instructions.

12

The Best Studio YOGA ROCKS, DURBAN

Still think that yoga is just for people who collect healing crystals? If so, open up your mind (and, most likely, your hip flexors). At Yoga Rocks in Durban North, you’ll see the difference between a workout that changes your body and one that changes your life. But – we’ll be honest – that’s not what elevates this studio to a higher plane. Nope, that would be its Sculpt class that combines weights and strength-training moves with Vinyasa Yoga and cardio. Plus, there are Power Yoga and Masterclasses to help you nail challenging poses correctly. Going all-out, all the time is no longer cool, bro.

Unraveled Yoga, Cape Town unraveledyoga.com

With classes like Yoga Drill, a 45-minute yoga-inspired workout, you’re guaranteed to sweat. The real winner? Warm Flow: 60 minutes heated flow, to get your muscles moving.

ST R ETC H YO U R M I N D A N D B O DY W H I L E BUILDING MUSCLE AT YO G A R O C K S .

IMAGES SUPPLIED

UNKNOT YOURSELF Unsure if you’re ready for a full hour? Undo post-work stiffness with this flow for body and mind

01/ Melting Heart

This will ease stress in your upper back. On all fours with your hips above your knees, walk your hands until your head touches the floor. Keep your fingertips down but lift your palms and forearms. Hold for up to five minutes.

02/ Bound Lizard

Open up your hips. On all fours, step your left foot to the outside of your left hand. Bend your right knee and grab the top of your right foot, holding it with your left hand to stretch out your hips and quads. Hold for five long breaths, then switch sides.

03/ Bridge Pose

Now, work on your spinal mobility. Lie with your knees bent and feet 10cm apart. Lift your hips and back off the mat. Squeeze your glutes. Deepen the stretch by rolling your shoulders and interlacing your hands.

Wellness In Motion, Johannesburg wellnessinmotion.co.za This studio (which offers a lot more than just yoga) will test your flexibility no matter if you’re a yogi or can’t touch your toes. Plus, they have their own apps.

MH.CO.ZA/ January 2020 111

Every Question You Ever Had About Really

Eating Well (Answered in 12 Minutes)

Nutrition is a maddening business. Foods are in one day, compost the next; vitamins that cured ills last week are promptly debunked.

We all want to eat better, but who has the time to sift fact from fad? Rest easy, because this is your easily digestible, bite-sized guide to doing precisely that.

W O R D S BY S C A R L E T T W R E N C H P H O T O G R A P H Y BY S U N L E E

MH.CO.ZA/ January 2020 113

Q:

environmental and ethical arguments for avoiding animal products might be more convincing.

Yes, I’ve seen that Netflix

Wait, rice? Did you mean quinoa?

Isn’t that the one with all the protein?

Quinoa is a good source of essential amino acids, and it offers a good

special powers.

Not even coconut oil?

Nope. In fact, overdoing it can raise your “bad” cholesterol levels.

documentary. But eco props aside,

variety of vitamins and minerals.

How about powdered charcoal?

Giveittomestraight:whichofmy

is veganism any better for me? Or

But so do many other wholegrains

We’d steer clear of that one.

vicesdoIneedtogiveupforgood?

is it just a marketing ploy to sell

and seeds. Eat it, by all means, but

Is there anything in whole-

cauliflower steaks?

don’t restrict yourself to it under the

food shops that’s actually worth

assumption that it’s superior.

buying, then?

A:We’retalkingstrictlyfood-related,

Let’s be clear here: some biscuits

presumably?

Er…let’ssayyes.Orelsethat’sa

are vegan. You can buy vegan

It’s not a real superfood, then?

“sausage” rolls. Stripping out animal

There are no set criteria

nutritional benefit to choosing organic

products does not automatically

for superfoods. They can’t be

vegetables, which often have a higher

a persistent medical condition, or

make a meal healthier. Think in

categorised by racking up their

antioxidant content, and grass-fed

adhere to a prohibitive religious

terms of additions, not eliminations:

antioxidant concentration.

meats, which have a better ratio of

doctrine, there’s nothing in particular

eat more vegetables and pulses or

you need to cut out.

beans. A 10-year study from the

wholeotherconversation.

Then, unless you have an allergy,

Nor the frequency with which they feature on Goop, presumably.

If budget allows, there's plenty of

healthy fatty acids than meats from grain-fed animals. Just don’t be fooled

Asin…nothing?

University of Navarra in Spain

Nothing. In fact, we’d caution

found that omnivores who eat more

arbitrary “super” status are very

against this kind of intervention.

plant-based foods and cut back on

good for us when it comes to nutrient

Variety and flexibility in your diet

meat – going down to about 140g

density – blueberries,

That must be good,

are crucial to maintaining a healthy

per day – almost halve their risk of

leafy greens, wild

because Joe Rogan

relationship with food. More

obesity compared to those with more

salmon – but they

does it.

pertinently, eliminating specific foods

carnivorous appetites. It’s not a case

don’t possess any

can reduce your tolerance to them,

of one or the other.

making it hard to reintroduce them to

But what about the protein?

your diet when the wind changes on

What about it?

the latest nutritional thinking.

I need more, right? That’s why

DoesthatmeanIshouldswitch backtodairy?Istillhavetwo-thirdsof acartonofoatmilkinthefridge.

everything is fortified with the stuff.

If you thought to ask, chances are you’re doing all right. Our protein

Well,youcouldarguethatcow's

needs vary according to our activity

milkismorenutrient-densethan

levels and body goals, but most men

plantmilks,whichtendtobefortified

require something like 1g or 2g per

withextravitaminsandminerals.But

kilo of their weight.

ultimately,they’rejustdifferent,with theirownkilojoulecountsandmacro balances.Itdependsonwhatelseyou’re

Can you give that to me in litres of protein shakes?

I wouldn’t recommend getting it

eating,andwhichnutrientsyoumight

all from shakes. Roughly speaking,

beshorton.

you’d need about six protein bars a

SoIdon’tneeddairy,butIdon’t havetogiveitupifIdon’twantto?

Exactly.Thereareotherwaysto

day for an 85kg man. Or, for a more balanced menu, a couple of fish fillets, five eggs, a block of tofu and a portion

sourceyourcalcium:leafygreens,

of rice. Though you’ll find protein in

nutsandsoyaallwork.Inthiscase,

most things you eat, even veg.

Voices of Reason MH’s no-nonsense nutrition experts

Steve Grant

A specialist in nutrition, athletic performance and functional medicine stevegranthealth.com 114 MH.CO.ZA/ January 2020

Rick Miller

A leading clinical and sport dietician rick-miller.co.uk

Adam Collins A senior tutor in nutrition and metabolism nutriffic.com

Quite. Plenty of the foods awarded

by rebranded junk food: a R30 bag of kale chips is still a bag of chips.

I blend my kale into shakes.

Shakes and juices offer an easy way to squeeze more fruits

Really Eating Well andvegintoyourdiet,buttheycan

coconut sugar and so on might bring

we would personally limit sweeteners,

Because salt is bad?

alsobeaveryconcentratedsourceof

a few extra nutrients to the table, but

the current research suggests that

It’s not as much about the salt as

quicklyabsorbedkilojoulesandcarbs.

there’s not a lot in it.

a normal amount of exposure is

you think. In fact, the latest evidence

unlikely to be a major issue.

suggests that a moderate salt intake

Thatcanbeagoodthingorabadthing, dependingonwhatyourgoalsare.

What if I want to lose weight?

Ensure those shakes contain

sweeteners. I’ve heard they cause cancer.

Inreality,researchintotheimpact

So, which foods will give me cancer?

might not be damaging for those with healthy blood pressure readings. The

Try not to think of it in those terms.

link is more likely to be caused by

satiating fibres and proteins, and

ofartificialsweetenersonourhealthis

Yes, some studies have correlated

chemicals present in red meat itself,

view them as light meals, not drinks.

stillprettylimited.

certain foods with an increased

as well as nitrite preservatives. But

risk, but these figures are often

there are a whole host of other factors

Downing what equates to a banana

Wait, that sounds ominous. I

milkshake alongside your regular

was joking about the cancer thing,

manipulated or exaggerated by the

at play in your chances of developing

breakfast could bump you into a

you know?

media for shock value. Remember:

cancer – an inadequate intake of fibre

correlation is not causation.

and omega-3 fats, for example. Red

caloric surplus.

Ah, but I never add any sugar.

FOOD STYLING: NICO GHIRLANDO AT HERS

Surely they beat artificial

Don’t lose sleep over it. Some animal studies have inferred a link

So, I can still eat red meat?

meat is far from the lone gunman, and

I sweeten mine with organic

between chemical sweeteners and

If you want to, yes.

that goes for its links to heart disease,

date syrup.

the development of certain cancers,

As many steaks and sausages as

too. It’s one piece of the puzzle.

Asfarasyourorgansareconcerned, that’sstillsugar.

hence the headlines you’ve seen. But the dosages applied to create this

I want?

Still, that’s the “carnivore diet”

Hang on. An excessive intake of

crossed off my list. But what

But… it’s made from fruit.

effect are way beyond what humans

red meat has been linked to colon

about this new ketogenic diet that

By that logic, you could argue

consume. Trust us: no one’s taking

cancer, so best keep it to two meals

everyone’s talking about? How does

that many Diet Coke breaks. So, while

a week (which falls within accepted

that work?

that sugar cane is just a grass from south-east Asia. Sweeteners such as manuka honey, maple syrup,

health guidelines), while putting further limits on anything

Essentially, you deplete your body’s stores of glucose, its preferred

that's been cured or

fuel, by eating mostly fats instead.

preserved when possible.

This tips your body into a state called

Which oil is best?

Monounsaturated fats (olive, natural rapeseed, avocado) are good for dressings. Saturated fats (coconut) are more stable when cooking on high heats.

Polyunsaturated oils (sunflower, canola) are best avoided.

“VARIETY AND FLEXIBILITY IN YOUR DIET ARE CRUCIAL TO MAINTAINING A HEALTHY RELATIONSHIP WITH FOOD.”

Wait, what’s a nitrite?

Nitrates and nitrites are preservatives: they’re the reason processed ham has a bright-pink hue. When they interact with natural compounds in red meat, they can create harmful chemicals. So, make those bacon rolls a weekly treat.

Full-cream or skimmed?

Recent research suggests that not all animal fats are bad. A 22-year study from the University of Texas Health Science Centre linked dairy fats to a lower risk of heart disease and stroke.

MH.CO.ZA/ January 2020 115

Oh, I don’t have a problem with

ketosis, which mimics the effects

they sit among the rest of your diet.

of fasting. But it’s not new: it dates

Even good carbs, when eaten in large

that. If anything, I think I’m a little

this is a skill we quickly lose without

back to the 1920s, when doctors

portions or without other foods, can

too tolerant of my carb habit.

practice. If you want to give it a try,

first developed it as a way to manage

lead to energy crashes.

seizures for patients with epilepsy.

Even so, keto is still best considered a selective therapeutic diet.

No, wait – you must be thinking of something else. I’m talking

Is that why I feel so tired after

Look,inshort,carbsaregood,but

hours with relative ease. However,

we’d recommend introducing it

weallthrivewithdifferentamounts,

slowly. Gradually increase the gaps

sopayattentiontoyourbody’ssignals.

between meal times, eating dinner

Perhaps.Carbsdon’taffectallofus

Ifyoumostlychooselow-glycaemic-

earlier and breakfast later. It’s not

inthesameway.Forexample,youcould

loadcarbs,pairedwithprotein-rich

always easy, but it shouldn’t make

splityoursandwichwithafriend…

foods,andeatthebulkofthemaround

you feel ill and lethargic.

lunch?

about the one A-listers use to get

Nochance!

trainingorondayswhenyou’re

Is fasting better than a detox?

lean. Those UFC guys do it, and

We’re speaking hypothetically

particularlyactive,you’reprobablyon

How are you defining “detox”?

toaverygoodthing.

No meat, no booze, no sugar,

maybe a Kardashian.

here. The point is, if you each ate half of the exact same sandwich, it

Thatallsoundsabittoosimple.

that sort of thing. Raw vegetables

body runs out of glucose, it starts to

would affect your blood sugar in very

Thetruthoftenis.

for dinner.

burn its own fat for energy. In this

different ways. This could be due to

I still want to lose a little bit

way, the keto diet often leads to

your body composition, recent exercise

of weight, though. If I’m not

cutting back on processed foods

quick weight loss. However, it’s very

habits, your gut bacteria, or even

cutting out carbs, how about

and alcohol, particularly if you’re

difficult to sustain, and it can be hard

your genetics. It’s sometimes called

intermittent fasting?

also increasing your intake of

to ensure you’re taking in enough

“carbohydrate tolerance”.

It’s one and the same. When your

There's plenty of evidence to

You’ll always see benefits from

phytonutrient-dense, high-fibre

fibre, vitamins and minerals, since

suggest that fasting can play an

foods. That’s just common sense.

you’re limiting your intake of fruit,

important role in health. A well-

But those benefits will be reversed

vegetables and beans. It’s low on

functioning body should be able to go

protein, too, which can impair muscle

without food for more than a few

repair if you’re training hard.

Isawarecipeforketobreadrolls theotherday.What’sthatabout?

Ihaven'tthefoggiest.

I think it was made with mulched nuts. Speaking of which, is bread still considered bad? The real kind, not the keto rolls.

Again, it depends on the context.

If you need to refuel quickly – after intense exercise, say, or midway

once you revert to your former habits.

But isn’t it supposed to make my body less acidic? Though I’ve never been sure what that means…

The theory is that certain foods, such as meat, refined sugar, dairy and caffeine, cause your body to produce acid. Ostensibly,

through a hike – there can be an argument for choosing foods that have a faster impact on your blood glucose levels, known as their “glycaemic load”.

Bread can scratch that itch. Generally speaking, however, it’s neither very beneficial nor particularly harmful.

Keep in mind that nothing you eat can be viewed in isolation. Pairing those two slices with a filling based on healthy proteins and fats will slow the release of glucose, keeping your energy steady. A chip roll will do the opposite.

But what if my chip roll is made from wholegrain bread and sweetpotato chips? Those are “good carbs”, right?

Sweet potatoes are fairly nutrient dense, though less so when deepfried, and wholegrain bread will have a gentler impact on your blood glucose. But it’s all about where 116 MH.CO.ZA/ January 2020

“EVEN GOOD CARBS, WHEN EATEN IN LARGE PORTIONS OR WITHOUT OTHER FOODS, CAN LEAD TO ENERGY CRASHES.”

Really Eating Well this can then be counteracted by

Should I be counting kilojoules?

eating more alkaline foods, which

The whole concept feels a bit dated

tend to be mostly fruits and veggies.

now. Isn’t there a better system?

Does it work?

Not as advertised, no. Most of the

Maintaining a kilojoule deficit – burning more energy than you’re

some fairly weird eating habits. Stick

rings true, you might want to keep

to using it as a spoon for hummus.

tabs on your intake. However, in

What about green tea? That burns kilojoules, doesn’t it?

Barely – presuming you’re not

most people, three to four cups a day are linked to a lower risk of diabetes, depression and liver damage. As long

diet’s benefits are sold on the idea that

taking in – is still a good basis

ingesting it in pharmacological doses.

it will influence the pH of your blood,

for managing weight and body

In that case, I’ll stick to coffee.

but blood pH is tightly regulated

composition, but it’s not an exact

I can still drink coffee, right? It’s

and minimally affected by what we

science. E.g. it requires more energy

hard to remember whether it’s

eat. Any benefits you experience

to break down 10kJ of protein than it

considered good or bad these days.

will come from – you guessed it – an

does 10kJ of carbs, so the net effects

How much are you drinking?

Absolutelynot.

increase in your vegetable intake.

on your body aren’t equal. But the

Two cups a day. OK, maybe

Finalquestion,andthisisthebig

Raw veg still the answer, then?

There’s no real reason to eat all of your vegetables raw. Cooking

concept roughly holds true, yes.

What about negative-kJ foods?

I assume you’re talking about the

three or four if I’m hungover, or it’s a Monday.

as those cups you’re sinking aren’t quadruple-shot grandes, you’re probably doing yourself some good.

AndIdon’tneedtoputgrass-fed butterorturmericsyrupinit?

one:Icanstilldrinkbooze,right?

You can, but would you listen if we

We all metabolise caffeine

told you to stay within your 14-unit

some foods can “unlock” their

theory that you burn more kilojoules

at different rates. Those who

nutrients (as is the case with carrots

digesting some foods than you

metabolise caffeine very slowly are

I’d,erm,certainlyintendto…

and tomatoes) and reduce bloating

absorb from them. Regrettably, this

more likely to experience issues

Then consider this: take two

(broccoli and other leafy greens).

is a myth. Even a piece of celery will

such as heart palpitations,

So we’d advise a mixture of cooked

provide more kilojoules than you’ll

sleeplessness and

and raw vegetables. Adding a little

expend chewing on it, unless you have

anxiety, so if that

weekly limit?

consecutive days off each week, never free-pour your spirits, avoid using sugary mixers – and always,

fat in the form of olive oil or even

always eat a proper dinner. That last

a drizzle of melted butter can also

prescription, at least, shouldn’t be

improve the absorption of certain

too tough to stomach.

vitamins. An undressed plate of lettuce and cucumber has minimal nutritional value. It’s mostly water.

All it really offers to your health is a low kilojoule count.

Is gluten still evil?

There is such a thing as “noncoeliac gluten sensitivity”, so if you find yourself reacting badly, you may have cause to cut it out.

But the condition isn't very common, so we'd advise against jumping to conclusions.

Is my body toxic?

Dairy, grains and meat are not “toxins”. They’re just foods.

Your liver does a solid job of removing most bad things from your body, and surviving on laxative tea for 24 hours will not get the job done quicker.

Can I microwave them instead?

Some studies suggest microwaving depletes nutrients; others disagree. It’s better than boiling them to death, though.

MH.CO.ZA/ January 2020 117

118 MH.CO.ZA/ January 2020

BLACK What starts as an idea to ‘add a little muscle’ can turn into a twisted fixation on getting huge.

Here’s how to stop your pursuit of a brawnier body from running – and ruining – your life.

BY DANIEL WILLIAMS

It was while making breakfast one Sunday that Mitch realised he had a problem. The family cat had leapt onto the kitchen bench and stuck its nose into Mitch’s plate of food, the usual Everest of eggs and sweet potato that comprised his post-workout gorge. “I lost it,” Mitch recalls. “I got right in his face and I could feel my eyes spinning.” In a cold whisper he hissed, ‘F*** off, c***!

You tryin’ to stop me from getting big?’”

During the previous year Mitch had transformed from a lean, lightly muscled 22-year-old into a Goliath who’d have looked at home in the Springbok front row. Though he was enrolled in a university course and showed up to lectures sometimes, mostly he thought about the

proportions of his physique and how to expand them. At home he moved as little as possible so his body could use its reserves of energy to build muscle rather than to fuel counterproductive activities like taking out the rubbish.

“I’d eat six meals a day. And by ‘meal’ I don’t mean a piece of toast. I mean a big serving of meat, rice and vegetables,” says Mitch. After rinsing his plate he would lie on his bed and watch bodybuilding videos on YouTube until it was time to eat again. His transformation was Hulk-like, his heft topping out at 113 kilograms, up from the 81 kilograms he weighed during what he calls “his last year of being normal”.

To his mates, Mitch looked colossal – and they told

MH.CO.ZA/ January 2020 119

THE MD SUFFERER: A TORTURED LIFE The difference in mentality between someone with MD and a committed weight-trainer is one of degree rather than category, experts argue. Here’s what that difference looks like

Av. time spent daily dwelling on getting bigger/being too small

Mirror checks

Professes total dissatisfaction with body Finds oneself in awkward sexual situations

NORMAL GYM GOER

MD PATIENT

20–40mins

4½–5hours

3-5 10%

9–13

13%

54%

46%

SOURCES: THE AMERICAN JOURNAL OF PSYCHIATRY; SCOTT GRIFFITHS, UNIVERSITY OF MELBOURNE

him as much while asking for his training programme. But was Mitch happy? Not one bit. In his mind he was still too small, and the man in the mirror looked nothing like the musclemen he admired on YouTube and in bodybuilding magazines. His heart raced in bed at night and his doctor told him his blood pressure was elevated. Getting big meant everything to him. Why was no amount of training or attention to diet delivering? And what else could he do? Through a mist of anxiety and frustration he could see a single ray of hope: anabolic steroids.

Unbeknown to Mitch he was suffering from a psychological disorder called muscle dysmorphia (MD), more commonly known as “bigorexia”. While MD started appearing in the medical literature only in the late 1990s, it was an affliction well-known in bodybuilding circles long before then, though devotees regarded it not as some dire malady but rather as an almost inevitable side effect of their calling – the common cold of lifters.

“A helpful way to think of muscle dysmorphia is to imagine the reverse of anorexia,” says Scott Griffiths, a psychologist and NHMRC research fellow at the University of Melbourne. “Instead of people who want to be thin at all costs and who are never satisfied with how thin they get, you have individuals who are preoccupied with getting muscular.

They devote a lot of effort into getting there

120 MH.CO.ZA/ January 2020

and often are very muscular, but it’s never enough for them.” This preoccupation is MD’s defining symptom. For sufferers, the average time spent every day thinking about getting bigger, or yearning to be more defined, or loathing their ‘smallness’ is a staggering five hours. Tack on the hours dedicated to tinkering with workout routines, pumping iron and prepping meals, and you can see there’s not a lot of time left to keep your career ticking along or listen sympathetically to your partner’s account of a rough day.

Sufferers also lose their grip on reality.

“Someone with muscle dysmorphia would be able to see other people quite accurately... it’s himself he wouldn’t be able to see,” says Tracey Wade, a professor in psychology at Flinders University and a clinician who’s spent 30 years treating eating disorders. “He will look in the mirror and focus on every perceived flaw. There’s a sense of inferiority and even self-disgust about how his body

looks, even though it looks absolutely fine to everybody else.” MD sufferers can’t be reassured, however. Even if they resemble Chris Hemsworth in Thor, they won’t believe you when you tell them they’re jacked.

GROWING PAINS Best estimates are that MD affects between 1 and 3% of men. There’s no definitive statistic, researchers say, because someone with MD is as likely to suffer in silence or consult a plastic surgeon about calf implants as to see a doctor.

But prevalence is probably rising. We know that because there’s excellent data on anabolic steroid use in Australia, and for six of the last seven years the most commonly reported last-injected drug among new injection-drug users has been steroids. “Every indication is that steroid use in this country is increasing; and because half of MD sufferers also use steroids, it’s inconceivable that MD is not also increasing,” says Griffiths.

Here’s something else to think about: experts reckon it’s a fine line between the dedicated recreational trainer (someone like you, perhaps) and the intense bloke you see on Wednesdays at the squat rack who actually has MD. “Underneath, I think we’re more similar than we are different to these guys,” says Mair Underwood, an anthropologist at the University of Queensland.

Underwood is well-placed to know. In 2015, as a mother-of-two in her forties, she began a research project into Australia’s bodybuilding community. Over several years she spoke to hundreds of bodybuilders in person, and to thousands more in online forums and Facebook groups. (By “bodybuilder”, she clarifies, she means anyone who lifts weights with the aim of improving their appearance.)

She started her research, she says, with no intention of lifting anything heavier than a pen, but came to believe her subjects would respect her more if she had visible abs. She started lifting weights and working with a sports nutritionist, and before long was counting macronutrients.

“Bodybuilding can take hold of perfectly rational men and send them a little bit mad.”

The resultant changes weren’t confined to her body. “Some days I’d look in the mirror and go, ‘Oh, you’re nearly there, you’re looking great!’ And the next day I could look in the mirror and go, ‘Oh, you're fat and disgusting.

You are so far from your goal. You’re never going to make it’,” recalls Underwood. “The swings in my body image got wilder and my relationship with food became problematic.”

A year ago she decided to pull back – “because I could see how slippery the slope is”.

While psychologist colleagues had warned her that immersing herself in the milieu of hardcore bodybuilding could mess with her head, she all but scoffed. “As an academic, I felt my mind was who I am, and my body is just this vessel that carts it about,” she says.

Training her body, however, awakened her to its power. The sensations of surging strength and expanding musculature are intoxicating.

As a woman she was much less vulnerable than you are to having psychological issues around muscularity, yet she still felt she was on the verge of a body-image crisis.

Kieran Kennedy, a doctor based in Melbourne who’s also a natural bodybuilder and fitness model, agrees there’s a “grey area” separating a healthy motivation to build muscle and the pathology of MD. “Even for me there’ve been times when I’ve felt the drive for a certain aesthetic starting to take over,” he says. “In the end you have to ask yourself whether your training, on the whole, is producing more positive feelings than negative ones.”

Among seasoned lifters, Underwood says, it’s accepted that only during a guy’s first few months of training will he experience a pure satisfaction with his body. Beginner gains are exhilarating! In time, however, you can too easily slide into a quest that brings only the merest trickles of joy interspersed with torrents of frustration, self-loathing and despair. You’re losing size! Your triceps are lagging! You’re not cut enough! It’s not that only mentally disturbed guys get hooked on bodybuilding. Rather, bodybuilding itself can take hold of perfectly rational men and send them a little bit mad.

THE BRAWN IDENTITY Mitch had dabbled in weight training in his teens with no ill effects. The turning point came when a cousin gave him a copy of Samuel Fussell’s Muscle: Confessions of an Unlikely Bodybuilder. A rollicking account of the author’s descent into obsession, Muscle is

ultimately a cautionary tale, though great slabs of it could easily be interpreted by the male brain as a celebration of the pursuit of mass.

“I was hooked,” says Mitch, who’s sipping a juice at a cafe on the city's north shore. Steered into this story by a third party, he tells me straight off that Mitch isn’t his real name. He works in the fitness industry these days, he explains, and doesn’t want colleagues or clients knowing that he lost the plot for a while.

Looking back on the five or six years he spent in the grip of MD, Mitch says his dominant emotion is grief. He’d been an avid cricketer and soccer player, but gave up both sports because they were interfering with his “physique goals”. He’d loved parties and hitting the city with his mates to meet girls, but stopped staying out past 9pm in order to maximise repair during sleep. The need to be muscular became more

important than anything else, his health included. “I wasted what could have been the best years of my life.”

As to what might have predisposed him to MD, he says he often felt lost and angry as a teenager (join the club!), bored by school and unsure of his strengths, which certainly weren’t academic. At the same time he was drawn to hypermasculine entities – Rambo and Terminator movies, surfer gangs, rugby, heavy metal. “Putting on muscle got me noticed,” says Mitch, who these days looks fit, though not conspicuously like someone who pumps heavy iron. “It got me respect. Guys who wouldn’t have given me much at school wanted to hang around with me.”

BIG SHOT: THE GUY WITH MD HAS A DISTORTED IDEA OF WHAY HE LOOKS LIKE.

“I can still feel guilty if I don’t touch a barbell for a week, or I eat junk.”

What leaves you open to MD are the same factors that predispose you to any obsessivecompulsive disorder, researchers say.

Perfectionism interacting with low selfesteem is a particularly potent mix. “People who don’t feel good about themselves will try harder and harder to control their body in order to feel better, but they don’t feel better,” says Wade. “It’s a vicious cycle, because the real problem is not how they appear; it’s how they feel about themselves.”

Mitch came close to using steroids, but in the end stopped short. “I can’t remember how it came up, but I remember my dad said to me, ‘If you start using steroids, I’ll kick you out of the house’. That stunned me because he’s never talked to me like that before or since. It made me think that I might have been going too far. I still thought about using steroids another thousand times, but I never did.”

Mitch dodged a bullet. Once someone with MD starts taking steroids he can find it extremely hard to stop. Why? Because they work. “If you use laxatives and diuretics to lose weight then you’re out of luck, because they don’t work,” says Griffiths. “They don’t work in your system fast enough to stop kilojoule absorption. But steroids, unfortunately, do work. And at least for a little while, you feel good.”

Alas, the preoccupation and underlying self-disgust persist. And if you come off the steroids, you will literally shrink in a few weeks. So, you stay on them. And, in time, you probably up the dosage, wreaking havoc on your endocrine system and spiking your odds of having a heart attack or stroke.

Even if, like Mitch, you refrain from using steroids, MD can still prove fatal: in a US study of MD sufferers, half reported having attempted suicide.

THE BIG PICTURE When it comes to the drivers of MD, Underwood believes there’s something larger at play than an individual’s psychological makeup. Although the muscular ideal dates

122 MH.CO.ZA/ January 2020

back centuries, never has it been as pervasive or as mainstream as it is now, and never has the ‘perfect’ male body been so thoroughly ripped. (At Men’s Health, by the way, we’re clear-eyed about our own role in promoting the muscular ideal.)

The bombardment starts in childhood.

Until recently, action figures depicted normal-looking humans. Nowadays they’re often plastic behemoths; even little Luke Skywalker has been designed as positively swole. Superhero costumes come embellished with six-packs and bulging pecs. With their regular-Joe bodies, the screen heroes of yesteryear wouldn’t have landed a role in today’s blockbusters. Personal trainers report clients are eschewing reality for sources of physique inspiration, preferring the likes of Dragon Ball’s Goku or Street Fighter’s Ryu.

Western culture’s message to men, says Underwood, is that your body is a project.

And unless you’re working on it constantly – striving ever more assiduously to make it bigger, leaner, more vascular – then you should be ashamed of yourself, pencil-neck.

If your response to this onslaught is to become fixated on training and diet to the point where you develop MD, does that make you an outlier? Or are you actually an overconformist? “What we label as pathological can be seen as a rational response to an irrational situation,” says Underwood. MD sufferers need psychological treatment, she adds, but don’t kid yourself they’re freaks while the rest of us are fine. “We can’t just treat the tip of the iceberg, which is what we’re doing now,” she says. “We don’t consider how we, as a society, create an environment that is

a label for how he’d been feeling: “I actually started crying a bit and thanked her.”

Diagnosis, of course, isn’t the finish line.

“Clinicians tasked with treating a client with muscle dysmorphia may feel overwhelmed by the complexity of the disorder, and stymied by the paucity of clinical advice available to them,” says Griffiths. In Mitch’s case, treatment was cognitive behavioural therapy backed by SSRI antidepressants, which can slow the stampede of obsessive thoughts.

Over a period of months Mitch’s therapist tried to unpick his conceptions of what it meant to be a man, as well as his fears about what would happen were he to back off on his training and shed some of his muscle.

Gradually, Mitch says, he came to realise

that his raison d’etre amounted to more than chiselling his body into a certain shape.

But is he cured? “I don’t know this ever leaves you completely,” says Mitch. “I’m not obsessed with being big anymore, but I can still feel guilty if I don’t touch a barbell for a week, or I eat junk. I still don’t like taking my shirt off in public unless I know I’m in good shape, which is never.”

In a way, he says, just growing up and taking on new responsibilities helped sort him out. “My fiancée handles me exactly right.

When I start acting crazy, she just makes a joke of it. These days I can see the funny side, too.” He can even laugh about getting in the grill of his cat that time. “I actually apologised to him for that.”

BUILD AN MD SHIELD IF YOU’RE PREDISPOSED TO OBSESSIVE BEHAVIOUR THEN WARDING OFF MD REQUIRES A STRATEGY. HERE’S ANTHROPOLOGIST MAIR UNDERWOOD’S FOUR-POINT PLAN FOR DODGING THE DISORDER

ted ce f a f o lti mu range s a a e as ta elf ivers s, no ine s r ch ou h a d eed t ma ey n Se n wi and ting ma ities d-ea il n ab ng-a i t f li

1

POST-TREATMENT, THE MIRROR IMAGE AND REALITY MAY REALIGN.

PHOTOGRAPHS BY GETTY

ripe for MD. We put it all on the individual.”

Social media is upping the pressure on men to muscle up. Your Instagram feed is a 24/7 invitation to compare your body to others’. “It’s an endless carousel of images that can and often will be curated such that you come out on the negative end,” says Griffiths. “Most adults can rationalise this stuff and understand they don’t have to look this way, but that’s prefrontal-cortex work and not a skill people are born with. Boys are now growing up in this space without the brain development to discern and resist.”

A GUIDE TO DOWNSIZING Tired of living in his own tormented head, Mitch finally put himself in front of a therapist, who delivered the MD verdict. He remembers being comforted to hear there was

Ac yo cept ur b tha Gr ody t age – ow ing and will d do im o l de nie d is a n’t sw inish dt o m privil eat it eg . an e y

4

2

Fo allo cus o wy nw h ho our b at tr wi a o t m dy t inin ake o d g w il o sy ou , not l on loo k

ge ma i f sel f ur o y no ng datio nce i d il ra bu foun pea d i a p o on ical a Av ys ph

3

MH.CO.ZA/ January 2020 123

Seven Ways To Age Proof Your Brain

FLIP EVERY THING YOU THINK YOU KNOW ABOUT YOUR MIND.

ALZHEIMER’S AND OTHER NEUROLOGICAL DISORDERS ARE ON THE RISE – BUT THEY’RE NOT THE INEVITABLE TERMINUS THEY ONCE WERE. RESEARCH SHOWS THERE ARE PRACTICAL WAYS TO BOOST YOUR BRAINPOWER TODAY, AND SAFEGUARD YOUR LONG-TERM MENTAL FACULTIES. STAY SMART, PEOPLE. WOR D S BY DEBBIE H A MP TON & TOM WA RD – P HOTOGR A P H Y BY AGATA PEC

124 MH.CO.ZA/ January 2020

MH.CO.ZA/ January 2020 125

First things first,

here’s something to think about: over four years ago, it was announced that 2.2 million people in South africa suffer from Alzheimer's. In the UK, the number of people living with the condition is greater than the population of Liverpool, costing the country close on R500 billion a year. Those statistics needn’t weigh heavily on your mind, however. Because while some amount of cognitive decline is an inescapable truth of the ageing process, it is in no way the vertiginous slope it once was. The latest research proves that, with the right application, a few innovative and seemingly inconsequential lifestyle hacks can have a vital, beneficial effect on your cerebral functions. And you won’t have to meditate or practise a single moment of mindfulness.

So, in collaboration with Debbie Hampton, author and founder of thebestbrainpossible.com, we present the most instantly actionable tools that will have a lasting impact on your brain health, protecting your neurological powers and boosting intellect, durability and memory. Have we got your attention? Then let’s begin.

01 Have Some Food For Thought

T

he brain represents just 2% of your body weight, but burns through 20% of its energy. If the stomach's your second brain, your first is just as hungry. Using a fifth of your total kilojoule intake per day, it's 60% fat, and to function properly you need to maintain that magic ratio. So it follows that what you put in your mouth makes a difference to what happens in your head.

This isn’t quite a free pass to load up on huge Styrofoam boxes of saturated fats, however. New research published in the journal Physiology & Behaviour found that when rats were fed diets high in saturated fats and sugar, harmful agents were able to enter their brain, leading to inflammation and

126 MH.CO.ZA/ January 2020

diminished activity in the hippocampus – which translates to a decline in learning and memory. If that sounds like the post-Debonairs carb coma, there's a reason. In a landmark paper, researchers Scott Kanoski and Terry Davidson suggested that this same effect in humans leads to an increased appetite for such foods, leading to a cycle of obesity and cognitive decline.

Your brain’s preferred fuel is the essential fatty acids (EFAs) found in seafood such as tuna and shellfish, and nuts and oils. Martha Clare Morris, a nutritional epidemiologist at Chicago’s Rush University Medical Centre, took this further, developing the MIND diet, focused on reducing your risk of hypertension through upping your intake of heart-healthy minerals – potassium, calcium and magnesium.

Morris found that those who followed that menu took a 53% bite out of their Alzheimer’s risk while reversing their brain age (mental wear and tear) by up to 7.5 years. A whopper of a case for fewer takeaways, basically.

SHAKE UP YOUR DAILY ROUTINE TO BUILD MENTAL FLE XIBILIT Y.

02 Re-Work Your 9-to-5 Programme

R

outine is the enemy of invention. Worse still, it leads to physical, social and mental decline, which is probably why you tend to switch off by about Tuesday lunchtime.

The subconscious mind processes around 20 million environmental stimuli, 100 000 chemical reactions and around 400 billion bits of information per second, explains hypnotherapist Dr Kate Beaven-Marks (affinityhypnosis.com), who also specialises in neural linguistic programming. Still with us? It’s a lot to compute, but when dealing with a deluge of information, it's simpler for the brain to repeat an existing blueprint – or neurological pathway – than to build a new one. In short: your brain likes to stick to what it knows.

ADDITIONAL PHOTOGRAPHY: TOBI JENKINS | PROP MAKER: ANNA OLDHAM COOPER

“ TO MAXIMISE PERFORMANCE, OUR BRAIN NEEDS TO EXPERIENCE A STATE OF RELATIVE EXCITEMENT” Let’s put it this way: imagine a field of grass, with a gate on either side. The first time you walk across the field you expend effort, trampling the grass. It’s hard. But after a while it becomes easier to use the path you've created than to create a new one. This is how processes are learned in your mind, explains Beaven-Marks.

But by relying on the well-trodden pathways, you run the risk of stagnating mentally and are unlikely to push yourself to think or act in new, potentially life-enhancing ways.

Harvard psychologists Robert Yerkes and John Dodson consider that when it comes to your fitness and career, you only get out what you put in. Their research shows that a state of relative mental comfort generates a steady level of performance. But we aren’t interested in promoting the average. To maximise output, our brain needs to experience a state of relative excitement or anxiety just outside its comfort zone. Otherwise, your ability to think outside the box will decline exponentially as you get older.

Active cognitive functioning – or changing up your habits – can fight this decline. And, for those who fear change, it needn’t be hugely dramatic. Take a different route to work.

Slink off to a new pub at lunchtime. Or, even better, move your heaviest training session to a Sunday. Not only will this overlay stagnated routines, but by forcing your body to go heavy on what is usually a rest day, your mental muscle will be stimulated to adapt in the same way as those you see in the mirror. You can stop at that new pub on the way home.

A CLEVER FITNESS STR ATEGY CAN HELP YOU OUTPACE AGEING.

03 Train Smart, Not Hard

Y

our brain cells are in a constant state of flux, and many are destroyed just days after being formed. Though much of the growth and development of neurons occurs in the womb, neurogenesis continues in adulthood. And research in the Journal of Neuroscience shows that exercise is the single most effective way to accelerate this process.

In February, researchers at the University of Bath pointed to a sedentary lifestyle and high blood glucose levels as a ‘tipping point’ for developing degenerative neurological conditions. But a study in the journal Plos One found that a tough workout encourages the growth of your hippocampus – that’s the memory

bit of the brain, remember? Increase blood flow to this area of the brain, and you’ll stimulate its growth while also releasing norepinephrine, a chemical known to sharpen attention, motivation and perception. And you’ll get yoked in the process. Clever, no?

To achieve this, we asked PT Luke Grahame (roar-fitness.com) to design an adaptive barbell complex that requires full-body input to stress the nervous system while keeping your mind engaged. Perform all of the movements described here as a single flowing complex without letting go of the bar until each set is complete.

There’s no time limit, but it’s advised you rest twice as long as it takes to complete each set. For the first two weeks, perform 4x8 reps of high pulls from the floor, snatches and overhead squats. In the third week, add 4x8 reps of jump squats with a bar. And for the fourth, a snatch-grip military press.

Complete each session twice a week for core and cognitive strength alike.

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04 Cognitive Capsules

B

eginning in Silicon Valley and spreading across the US, the once techy trend of dosing with mind-boosting drugs – or nootropics – is now spreading to workplaces in other countries. But while they’re no substitute for a healthy lifestyle, recent research suggests the right kind of self-medication can help your brain shift into a higher gear as you age.

First let’s examine the market. The number of neuro-active pills currently on offer is unprecedented, but Modafinil – a US FDAapproved substance originally developed to treat narcolepsy – has the greatest body of evidence.

It works by increasing levels of certain moodboosting neurotransmitters, such as dopamine and norepinephrine, stimulating neural activity in the same way as amphetamines, just without the unwanted side effects or the termination letter at home-time. A systematic review of studies published in the journal European Neuropsychopharmacology found it has significant brain-enhancing capabilities, including the ability to improve executive function, attention, memory and learning.

But a long-term leg-up to career-crushing concentration, unfortunately, this is not.

Evidence suggests the most readily available nootropics – including prescription drugs such as Adderall and Ritalin, and some illegal recreational drugs – can be highly addictive, and when taken in high doses over a sustained period can actually break down muscle mass and reduce cognitive abilities. When it comes to smart drugs, just say no.

For those who want to boost their brainpower without synthetic supplementation, CILTEP – a blend of natural compound forskolin (thought to aid weightloss and prevent some cancers) and artichoke extract – may be just the tonic.

It is available as capsules (currently on import only) and is thought to boost ‘synaptic plasticity’, according to research published in the Journal of Neurophysiology. Evidence, at last, that it is entirely possible to drug your way to a younger brain without the accompanying comedown.

We’ll have two, thanks.

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05 Reset Your Habits

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rom social media to sugar, addiction can become hard-wired into our cognitive circuit board, hastening mental decline along the way. The same neuroplasticity that makes your brain so resilient also makes it vulnerable to the formation of harmful habits – such as robotically checking Instagram every time you unlock your phone, for example.

Neuronal connections are forged based on repetitive thoughts and behaviours. Over time, those fleeting indulgences compound your brain’s dependence on the dopamine hit they trigger. Dr Nora Volkow, director of the US National Institute on Drug Abuse, believes dopamine’s role is not to provide pleasure but to help us notice, remember and act upon things essential to human existence, like high-kilojoule foods or sex. In this way, new neurological pathways are formed.

Professor Michael Merzenich,

UNHOOK YOUR INGRAINED URGES TO FREE UP SOME HEADSPACE

neuroscientist at the University of California, has a slightly more hashtagappropriate name for it: “negative learning”. While a predilection for buttery croissants is not to be derided, per se, the pastry addiction it represents packs a two-fold risk: interfering with brain patterns in the same way as other hooks, while also being linked to depression and memory disorders.

Research by Dr Gene-Jack Wang at New York’s Brookhaven National Laboratory concluded that even when relaxed, the sensory cortex of overweight people remained stimulated, in effect putting out subconscious feelers for food – the one stimulus they know is certain to get their neurons firing again.

So if you’ve been overdoing it on the Lindt/Netflix/Call of Duty, there's a smarter way of trying to kick the junk than going cold turkey. All you need to do is recruit the prefrontal cortex, or thinking brain, in a new and challenging way – and that means interval sprints.

Complete five lots of 200m sprints, with 30 seconds of rest in between, twice a week. Not only will you burn off the morning muffin; it will also provide the cerebral wake-up you need to escape your vice’s grip.

07 Relight Your Internal Fire SECURE A BRIGHTER FUTURE FOR YOUR MENTAL WELL-BEING.

06 Embrace The Chaos

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esearcher and TED speaker Barbara Arrowsmith-Young refused to accept her diagnosis as a ‘slow’ child. By developing exercises to target specific regions of the brain, she fortified her grey matter to become a leading mind in her field. You can do the same, faced with mental sticking points.

Arrowsmith-Young struggled to understand even basic concepts until aged 26, she read about a soldier shot in the brain. Recognising her own difficulties in his, she began to research the powers of mental rejuvenation. The idea that the brain continues to shape

itself throughout life – and that by training specific areas, weak links can be forged anew – was a revelation. She dedicated her life to pursuing this.

By adopting a similar approach, you can boost your own brain growth to become a fitter, more coordinated man.

In a study, mice were made to run on a treadmill every day for two months.

Researchers found that mitochondria – cells’ energy packs – had grown not just in their muscles, but also in their brains.

But run-of-the-mill cardio isn’t the only way to benefit. Spatial awareness, for example, is the remit of the right superior temporal cortex; new movements in the gym can home in on this section of the brain. So mix up your routine. Swap dumbbells for kettlebells, grab a sandbag, then pick up a Bulgarian bag. Forcing your brain to sweat a little harder can lead to permanent cerebral progress. Not to mention serious kudos.

L

ight exposure – or lack thereof – affects far more than just sleep. Allow us to shed a little illumination on the issue: sunshine enters your body through your eyes and skin, and the energy it provides directly influences your circadian rhythm, metabolism, blood composition, cell formation and protein synthesis – making it one of the most valuable health supplements out there. Scientists at Moscow State University even found that our bodies contain numerous ‘switches’ that are activated by the energy transfer resulting from light exposure.

New research suggests light therapy could help protect brain health, too. In the recent 'Turning On Lights To Stop Neurodegeneration' published in Frontiers in Neuroscience, researchers argued that “red to infrared light therapy… is emerging as a safe, effective therapy, capable of arresting neuronal death”.

But it's still light’s effect on our circadian rhythm that has the biggest impact on brain function. When light hits the hypothalamus, it stimulates the pineal gland to produce the ‘sleep hormone’ melatonin, and studies suggest that interference with this leads to short-term losses in memory, creativity and our ability to learn new information.

The quality of the light you get is crucial. Light intensity is measured in lux. The dreaded blue light is the worst, while artificial light goes only a short way to topping up your health, often maxing out at 2 000 lux. Midday sun, however, averages about 100 000 lux. Which means investing in a simple TRX suspension training rig, and swapping the workout dungeon for the great outdoors, will keep your brain hooked up to the big smart pill in the sky. You might even hang on to your holiday tan, too.

MH.CO.ZA/ January 2020 129

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