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NOVEMBER 2016

THE BIG SUMMER WEIGHT-LOSS ISSUE

The Big Wave Workout

Lose Weight F7 Siore v er ! mple Changes FASTER TASTIER MUSCLE MEALS SPECIAL REPOR T

Is Bad Sex a Health Warning?

Plus

} The Best Road Trips } Outdoor Training } Summer Style 11229

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MH WATCH GUIDE

WIN

This Breitling Avenger Worth R87 100!


For further information contact Picot & Moss 011 669 0500 www.picotandmoss.co.za


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11.16

COVER STORIES & FEATURES

56

BUILD A SURFER’S BODY Frank Solomon’s big-wave workout.

58

MORE MUSCLE, LESS TIME Drop 4kg in just 21 days with these two spreads.

64

LOSE WEIGHT FOREVER! The best flab-shedding strategies.

66

BEAT THE SUMMER Your guide to hot-as-hell summer style.

83

86

4 FASTER, TASTIER MUSCLE MEALS All you need is a pan – and this plan.

92

6 MYSTERY PAINS – SOLVED! We’ve figured out what causes all your aches and creaks.

108

LAST-MINUTE SIXPACK PLAN You have one month. Get going right here.

116

THE BEST ROAD TRIPS and the best cars to take them in. 6 MH.CO.ZA | November 2016

SUN’S OUT. GET YOUR GUNS OUT

The Big Summer WeightLoss Issue

PHOTOGRAPHS SEAN LAURENZ, JAMES GARAGHTY

IS BAD SEX A HEALTH WARNING? Problems in bed might be a sign of problems everywhere else too.


REGULARS & DEPARTMENTS

11.16

GUY WISDOM 28/ Come Back from Anything Dale Steyn has

been through the wars and is still the world’s best fast bowler. Learn from him.

38/ Punch Like a Girl Win every fight with this advice from boxer and trainer Sanchia du Preez. 42/ Ask the Racing Driver “What’s the one thing I should always check before heading out on a road trip?”

SUCCESS + MONEY 97/ Chairman of the Board

Mark Price abandoned the safe route to go surfing instead – and has never looked back.

32 THIS SUMMER, MAKE HEALTHIER COCKTAILS

101/ The MH Guide to Surviving Tax Season Sooner or

WIN A BREITLING AVENGER WORTH R87 100!

MH WATCH GUIDE

later the taxman comes for all of us. Welcome him with open arms.

STYLE + GROOMING 77/ Win the Frame Game

Your sunglasses should match the shape of your face. Here’s how to get it right.

78/ Shore Up Your Beach Look Beach-ready in five easy steps.

FOOD + NUTRITION 32/ Is That a Leaf in My Drink? The secret ingredients

to upgrade your cocktails are all green.

90/ Menu Decoder Simply Asia offers modern takes on classic Asian-inspired dishes – but not all of them are healthy.

EVEN MORE USEFUL STUFF..

MUSCLE + FITNESS 44/ Blood in the Water

Lawrence Brittain is a national rowing champ and Olympic silver medallist. He’s also a survivor of lymphoma.

46/ Swim. Ride. Run. Repeat. Henri Schoeman

overcame a lifetime of crippling injuries to win SA’s first-ever triathlon medal at the Rio Olympics. Here’s how.

52/ Strength of the Waterman A life-threatening injury

has made big-wave surfer Frank Solomon stronger than ever.

122/ Rock Bottom Redemption Nick Ingel was a suicidal

alcoholic until he discovered the calming effect of picking up heavy things, and putting them down again.

12 Man of Action

Photographer and adventurer Kelvin Trautman.

10 Ed’s Letter

ON THE COVER Cover Guy Tony Azevedo Photograph Peter Hapak

Every man’s life has a few defining moments.

16 Ask MH

“I’m 37 and no longer wake up with an erection. Is something wrong?”

20 Bulletins

Short answers, big results.

28 Malegrams

Your guide to everything a man needs in life.

40 Worth Your Time How to spend every free minute this month.

November 2016 | MH.CO.ZA 9


Strong Words Frank Solomons shares his big-wave success secrets p52

The call of the open road p116

Nick Ingel is rehabilitating addicts through training p122

Work trips? Check out a hotel gym dumbbell workout on p127

Kelvin Trautman reveals how to create your own adventure p102

One health scare provided instant perspective.

DEFINING MOMENTS “Those who make the worst use of their time are the first to complain of its brevity.” Philosopher Jean de La Bruyère

NOVEMBER HIGHLIGHTS Here’s how to make more of your time and your health 1. The 30-Day Six-Pack Primer. Still not ready to take off your shirt? We’ve got you covered. Check out this day-by-day fitness formula (p108), and use this last-minute workout plan (p58). 2. Make Your Escape. Whether it’s a weekend run or a cross-border trip, it’s time to plan. We’ve got the best road trips, and the best cars (p116), to make your next holiday the best you’ve ever had. 3. Respect Time. Measure the unforgiving minutes properly. If you’re looking for a new quality wrist-based timekeeper, check out our Watch Guide (p128). Plus, you could win a Breitling. 4. Enter #BeastMode. We’ve been working on a secret fitness project (p134), and now you can enter to win – and get featured on these pages. Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA 10 MH.CO.ZA | November 2016

I had a health scare at the end of last year, and it taught me a few crucial lessons. Necessity may be the mother of invention, but the fear of losing everything is both the best motivator and teacher. The scare proved to be unfounded, but the changes in perspective were permanent. I learnt nothing beats time and health in terms of value. Money can’t buy you time or true health, regardless of how many numbers are on your paycheck. To get the most out of both, you need to invest wisely, and like Rudyard Kipling put it, you need to make the most out of every unforgiving minute. I’ve learnt that with time and health, the more effort you spend on the one, the other one improves. My last lesson from the tube: you’ll never regret not having enough couch & TV time, but you will regret not having more adventures with your loved ones. Those are the themes of this issue. Time, adventure, and challenging yourself to become a better, healthier, happier man. We’ve got advice from role models like Lawrence Brittain (p44) who conquered cancer and earned silver at Rio, Dale Steyn (p28), who reveals how he made his comeback and took back the top spot, and Nick Ingel (p122), who overcame alcoholism to become one of the best trainers. Then there’s Henri Schoeman (p46), the potent triathlete who won bronze at Rio – and he’s just getting started. And lastly, surfing sensation Frank Solomon (p52) went from a broken back to a movie star, and shares his big wave workout. We want you to create your own adventure, to tailor your next holiday. Kelvin Trautman (p102) and his girlfriend pulled a raft around the Greek isles – they’ll teach you how to become a modern-day adventurer. We also created a tribute to the best road trips in Southern Africa, and we’ve combined it with our annual car awards: a powerful mix that’ll have you itching to escape your desk and turn on the ignition. Time for some new perspective – and to become stronger, leaner, healthier and more adventurous.

Arthur Jones EDITOR

@ArthurJonesSA

P H O T O G R A P H S C A S E Y C R A F F O R D , R I C H A R D C O O K , K E LV I N T R A U T M A N

MY CHANGE OF PERSPECTIVE HAPPENED IN THE TUBE OF A MRI SCAN.

THE QUOTE


Man of Action

GREECE


P H O T O G R A P H K E LV I N T R A U T M A N

“The best trips are those where you know things won’t go according to plan. Your bus will run late, the weather will shift and your gear will break. Be ready to roll with the punches. It’s about embracing chance encounters and relying on your skill and intuition rather than an itinerary. Overcoming unexpected obstacles and setbacks will create enduring memories and make for some damn good war stories – the real reason we go on holiday.” Kelvin Trautman, photojournalist

IT STILL PAYS TO BE PREPARED Thinking of embarking on your own adventure? It’s important to know your limits. There’s a fine line between a hiccup and a holiday from hell. “The trick is to be humble about your approach and cognisant of the skills you’ll need to take on the challenge,” says Trautman. And while it’s good to run wild, your ability to overcome those obstacles needs to be backed by a fair amount of prep work. Pack versatile, dependable, durable gear. Missing the bus when it’s bucketing sucks a lot less when you’ve got the right jacket ready.


Global Editions/ EDITORS-IN-CHIEF USA BILL PHILLIPS Australia LUKE BENEDICTUS

TONS OF USEFUL STUFF

Brazil SERGIO XAVIER Bulgaria VLADIMIR KONSTANTINOV

Jason Brown

China ZHOU SONG

EDITOR-IN-CHIEF

Croatia ROBERT FRKOVIC

Arthur Jones

France PATRICK GUERINET

EXECUTIVE EDITOR

DESIGN

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EXPERTS AND ADVISORS

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ADMINISTRATION

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CONTRIBUTORS

Ture Lillegraven (cover photographer), Tyler Wood (cover model), Aart Verrips, Adrian Penzhorn, Alex Doak, Cameron Macdonald, Casey Crafford, David Morton, Deon Joubert, Eric Down, Gary Salter, Jazz Kuschke, Julie Stewart, Kelvin Trautman, Laura Tedesco, Leigh Schaller, Mary Bradley, Matt Hambly, Narina Exelby, Paul Blow, Paul Kita, Peter Crowther, Peter Hapak, Phillip Haynes, Richard Cook, Sam Kaplan, Sean Laurenz, Tom Schierlitz, Tom Ashton-Booth, Tom Ward

Philippines ALLAN MADRILEJOS

Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN

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Ask MH TM

LIFE’S QUESTIONS, ANSWERED

I’m 37 and no longer wake up with an erection. Is something wrong?

 “You’re at the age where morning erections become less frequent,” says Tobias Kohler, an associate professor of urology at Southern Illinois University School of Medicine. “You’re probably fine if it happens only occasionally, but if you haven’t had any in three months, get checked.” Morning erections usually occur during REM sleep, so you may just be missing this classic sign of good sexual function because you’re waking up in another stage of slumber. You can also ask your doctor to order a testosterone test. Low T levels (generally below 300 ng/dL) can cause low libido. NOAH, ELSIE’S RIVER 

16 MH.CO.ZA | November 2016


NUTRITION

There’s a popular soup place near my work. What should I order?

P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O

BONGANI, JOBURG

In general, soup is one of your best food choices for health, fitness and particularly weight loss, because you’ll feel satisfied with fewer calories. “Go with a broth-based soup that has a lot of vegetables, beans and protein,” says Barbara Rolls, a professor of nutritional science at Penn State University. “It’s more nutritious and filling than a single-ingredient soup.” Two things to watch for: Soup is often loaded with surprising amounts of salt and sugar. Seek out a nutritional info sheet, either in-house or online, and if you have a health condition such as hypertension, heart disease, or diabetes, make your selection according to your doctor’s guidelines.

FITNESS 

I’ve been training for a 160km bike ride. How can I tell if I’m chronically dehydrated? JACQUES, PIETERSBURG

A new study found that fluid loss for men in a 164km cycling event ranged from 4.9 to 12.5 litres. So there’s no blanket hydration advice. Instead, look for these signs of chronic dehydration, says Rob Pickels of the CU Sports Medicine and Performance Centre: 1. Elevated pulse. If it’s 15 to 20 beats per minute higher than usual, your heart is compensating for reduced blood volume by beating faster. 2. Swimming head. If you get dizzy standing up, blood isn’t reaching your brain fast enough. Low blood volume is to blame. 3. Saggy skin. Pinch the skin on the back of your hand for a few seconds. If you’re hydrated, it’ll snap back

immediately. If you’re not, it’ll be slower. 4. Smelly pee. If your urine’s dark and smells like a bus station bathroom, drink more. GROOMING

I’ve tried everything, but still end up with ingrown hairs. Help? MARIUS, POTCH

Try being less ambitious. Avoid any razor promising the “closest shave possible!” Razors with too many blades pull whiskers up before trimming them, so what’s left is below the surface says Azeez Jacobs, fashion and grooming editor for Men’s Health. As coarse or curly hairs grow back, they’re more likely to get trapped under the skin. Your solution: fewer blades. Try Bevel’s traditional safety razor or Gillette’s Mach 3 Sensitive Power Razor; both trim at skin level.

And use a preshave oil and shaving cream, not foam, for an easy glide. WEIGHT LOSS

I’ve heard that if I chug water at a meal, I’ll eat less. Really? Is my brain that stupid? RIAAD, PRETORIA

No, it isn’t. Hydrating is important, but chugging H2O at mealtime will not help you eat less, research shows. To combat hunger without overeating, go with a salad. You’ll still be ingesting water from vegetables, but the salad requires you to chew, activating a satiating effect. Plus, greens contain fibre, which will fill you up.

Send your questions to tellmh@media24.com, and we’ll get the answers.

I love a bowl of cereal as a latenight snack. Is that bad? NICHOLAS, PORT ELIZABETH

Nah, a late-night cereal fix isn’t a vice. In fact, consuming carbohydrates in the evening can help you relax because carbs help your body produce serotonin, a feel-good neurotransmitter, says Mike Roussell, author of The Six Pillars of Nutrition. In an Israeli study, people who took in most of their daily carbs at dinner dropped more weight and felt fuller than those who ate their carbs throughout the day. Plus, the protein in milk can help your muscles rebuild as you sleep. So enjoy – but stick to one bowl.


This Month On...

mh.co.za YOUR SUMMER BODY

STARTS HERE! It’s time for you to get beach ready, and comfortable with taking your shirt off. We’ve got the perfect answer for you: our Total Body Summer Smash with cover model and personal trainer Trevor Lagerwey. It’s a potent training plan that hits all the major muscle groups, and uses intervals to get you stronger, slimmer and fitter.

MH.CO.ZA/FITNESS WEIGHT-LOSS

Lose Belly Fat With Just Two Exercises

When asked to give us an effective workout, Alwyn Cosgrove, one of the world’s top trainers, gave us a workout that had readers do only a dumbbell swing and a squat thrust. mh.co.za/weight-loss SEX + RELATIONSHIPS

The Secret To Never Arguing Again

No matter how solid your relationship, you’ll never get away from everyday stress. But you can make sure it doesn’t burn the house down. Here’s how to stop fanning the flames. mh.co.za/sex-women FOOD + NUTRITION

6 Foods You Can’t Enough of – and 6 You Can Do Without

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Join in on the conversation @MensHealthZA

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18 MH.CO.ZA | November 2016

Download your digital copy at .mysubs.co.za/ .mens-health Works on iPad, Mac or PC.

P H O T O G R A P H G E T T Y/ G A L L O I M A G E S

Eating well shouldn’t mean you can’t indulge and reap rewards at the same time. Nutritionis t Rhiannon Lambert reveals how to get maximum benefits with minimum dietary adjustment. mh.co.za/food


w w w. p o l o . c o . z a


NEWS THAT IMPROVES YOU

Bulletins

Don’t Drink & Deadlift

Thinking of grabbing drinks after a hard session in the gym? That lager won’t make your muscles any larger. In fact, a study published by the Journal of Strength and Conditioning found that consuming alcohol following resistance training led to reduced anabolic signalling. Basically, it’s the process whereby the body’s cells (including muscle tissue) synthesise protoplasm for muscle growth and repair.

NOVEMBER 2016

SET A NEW BAR RECORD

We know how quickly just a beer can turn into a bender. And while you won’t be able to protect your gains, you can shield your brain from those toxic cocktails. A study published in Alcoholism: Clinical and Experimental Research suggests that regular cardio workouts could protect your brain from the damage inflicted by alcohol. Researchers looked at white matter – responsible for cognition, learning and communication – and discovered that regular drinkers who prioritised aerobic exercise such as running or hitting the rowing machine, suffered less damage than guys who didn’t work out at all. 20 MH.CO.ZA | August 2016

PHOTOGRAPH G X EXTXTXY/ XX GA XL XL O I M A G E S

but...


Bulletins/ Nutrition

For up-to-the-minute nutrition news and tips, go to mh.co.za/food

PLEASED AS PUNCH

Don’t Worry, Just Eat Fruit

B E AN TH E R E

THE RIGHT SPICE FOR YOUR BRAIN

Eating more cinnamon may boost levels of proteins in your brain involved in memory and learning, new research finds. After mice with poor learning ability were fed cinnamon for 30 days, their ability improved to the level of mice that were naturally good learners.

EAT THIS, SAVE YOUR KNEES

Saturated fat may lead to knee arthritis. Study participants who ate the most sat fat lost 48% more joint space between their femur and tibia over four years than those who ate the least. Choose polyunsaturated, found in walnuts and fish.

THE NUMBER OF RANDS MILLENNIALS DROP ON COFFEE AND FAST FOOD IN A MONTH. YOU KNOW A BASIC GYM MEMBER-SHIP COSTS HALF THAT, RIGHT?

Source: TD Bank Consumer Spending Index

22 MH.CO.ZA | November 2016

CAFFEINE DOESN’T ALWAYS HELP

If you’ve had three or more nights of bad sleep in a row, a 400-milligram dose of caffeine (about two strong cups of coffee) won’t help you work smarter, Army researchers find. The caffeine will help after two five-hour nights; but beyond that, your buildup of adenosine, a sleep-promoting neuro-transmitter, is just too high.

P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O

We don’t know where the pursuit of happiness ends. Could be a mysterious oasis or a bar that serves free draughts at the weekend. But we do know where it starts – with fruit. An Australian study published in the American Journal of Public Health found that each additional serving of fruit or vegetables (up to eight) increased happiness. Participants who went from eating nada to an octet of the ripest yielded the same amount of happiness as if they went from being unemployed to having a cushy job, at the bar, with free draughts. Tuck in.


Buy a home with confidence using a new online tool. These days you only want to go the scenic route if you’re on holiday. They don’t call us the convenience generation for nothing. Even when you’re buying or selling a house, quick and easy is how you like it. It’s why you’ll love nav» Home, the smart new online tool from FNB that points you in the right direction when you’re looking to find a new home to call your own.

Thanks to nav ›› Home, you can search

electricians to pool people in your

through thousands of homes on sale

neighbourhood, sourcing a supplier is

across SA from anywhere your smart

quick and convenient, just the way

device can find a signal. See something

you like it!

you like, and view the location on the map and get driving directions. What’s

Sounds like a plan? Simply download

more, you can see other listings nearby,

the FNB APP, open nav›› Home and

brilliant if you need a home near a specific

get direct access to a handy range

destination, like a school or work. A click

of features and solutions to help you

and a few swipes and you could be

navigate the road to home ownership.

right at home. When you’ve had fun browsing and it’s time to get serious, nav›› Home makes it easy with an instant home loan preapproval for qualifying customers. The online affordability assessment based on your current financial situation gives an instant, accurate idea of what you can afford. It also talks to deposit requirements so there are no unexpected surprises. There are also tools such as the property report that will give you an indication what you can list for or whether you are paying too much. And when you do buy, the Home Services feature will become your new best friend. With a comprehensive database of everything from removal companies to

Terms and Conditions apply.


Bulletins/ Sex

For up-to-the-minute sex news and tips, go to mh.co.za/sex-women

SCA R E H E R PANTS OFF

Male kryptonite: Hot Women

THREE DATENIGHT HORROR FILMS THAT WILL BRING YOU CLOSER

Science confirms it: they really do make us stupid. In a BMJ Open study, men said they’d be less inclined to wear a condom with a woman they thought was hot. Even stupider: knowing she probably has an STI doesn’t matter; guys are still less likely to put one on. This may stem from an evolutionary drive to reproduce with attractive women, scientists speculate. Careful: her hotness doesn’t make you immune to STIs.

Satan as Cupid? Hell yes! According to Margee Kerr, a sociologist who studies fear, “when people are scared and presented with a suitable mate, they’ll see that person as more attractive.” You’ll each see the other as someone to trust, strengthening your bond.

1 Rosemary’s Baby (1968)

A smart, attractive young couple moves into a new apartment and squabbles over dinner plans, food, sex, Satan – usual stuff. Maybe don’t use it as a segue to the “let’s start a family” talk.

INSTANT SEX APPEAL: A MAGNETIC MUTT

YOU R WI FE IS HOR N I E R THAN YOU TH I N K

Perception: Your partner’s sex drive is lower than yours, and you’ll just have to live with it. Reality Men underestimate how often their partner wants sex, a Canadian study shows. Fear of rejection? Or maybe you think this attitude helps maintain the relationship? Try this: ask her what excites her, and how she wants you to initiate. Be positive, not defensive.

17

Let the Right One In (2008) 2

File this relationship under “It’s complicated.” Still, they make it work despite their differences (he’s a day person; she’s a night owl) in this clever, creepy coming-of-age horror tale.

PERCENTAGE OF MEN WHO HAVE ACTIVE SPERM IN THEIR PREEJACULATORY FLUID. THE CONDOM GOES ON BEFORE YOU GO IN, FELLAS.

Source: Journal of the Medical Association of Thailand

3 Don’t Look Now (1973)

Eggers mentions the “elongated sex scene” with “70s jazz flute.” Sign us up! Donald Sutherland and Julie Christie star in this classic that pits reason against the supernatural. Guess who wins?

P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O

Your dog is so cute! And so are you, evidently. In a survey of 733 women, 65% said adopting a pet makes a guy seem hotter – and 68% said a pooch is the sexiest pet he can own. It suggests sociability and caretaking skills. She’ll be watching you with Max, so smile and be playful. Who’s a good wingman?


THB/40914/MH/E

THE BOLD NEW RANGE Selected product will be available from 10 October 2016. All product will be available from mid November 2016 in Jockey stores and selected retailers. © 2016 Jockey International, Inc. All Rights Reserved. Jockey is a registered trademark of Jockey International Inc. Made in South Africa. 0800-562539, www.jockey.co.za,

JockeySA,

@Jockey_SA,

JockeySA


Bulletins/ Health

For up-to-the-minute health news and tips, go to mh.co.za/health

GET YOUR GOGGLES ON

Your Virtual Remedy

TR AI N YOU R B R AI N

4-7-8

That’s your formula for instant calm. Close your mouth and inhale through your nose for four counts, then hold your breath for seven. Now exhale through your mouth for eight. Repeat this cycle three more times. Relaxed, right? You can thank Andrew Weil, founder of the Arizona Center for Integrative Medicine.

DROP IN YOUR OVERALL CANCER RISK IF YOU’RE VERY ACTIVE – AND THE DECREASE IN RISK GOES TO DOUBLE DIGITS FOR LIVER, LUNG, KIDNEY, COLON, BLADDER AND BREAST CANCER. 

Source: JAMA Internal Medicine

26 MH.CO.ZA | October 2016

SUPERCHARGE WITH A SIESTA

Quick test: go take a nap, right now. No, we don’t care if you’re working – it’s important. Now that you’ve woken up, how do you feel? Refreshed? Congrats. (Wipe that drool off your chin.) Forty to 50% of adults are habitual nappers (one or two naps a week, at least), and they usually feel recharged afterwards, says Sara Mednick, PhD, of UC Riverside. The catch: if these folks skip a siesta, their thinking and motor skills may suffer. Nonnappers, take note: it appears that the ability to wake up energised after a nap can’t be learned. This may be determined by nature; in other words, some people are wired to benefit from a rest.

BULK UP YOUR NOGGIN

Okay, so you’ve stopped skipping leg day – but don’t neglect your mind aerobics. Research presented at the American Psychological Association showed that certain types of mental concentration exercise can stave off the onset of dementia. Using a computerised training technique, honing in on mental processes by requiring quick responses from the user to identify multiple objects improved attention levels, reduced depression symptoms, and quickened reaction times. Even better, each session reduced the risk of dementia by 8%. Reap the same benefits by heading to brainhq.com and start clicking.

P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O

Virtual reality isn’t just for passing time and projecting porn (although, both are noble pursuits). These headsets could save you from turning into a basket case. In an article published by Mintel Trend, it was reported that VR could be used to reduce chronic pain, anxiety, dementia and depression in elderly people. The reason? It’s believed that the immersive nature of the tech may distract patients from their ailments, meaning they spend more time thinking about how to massacre a horde of zombies with a mini-gun, and less about life’s daily stress.


Malegra THE BEST WAY TO SPEND YOUR TIME AND MONEY

Come Back from Anything World Cup heartache. A broken shoulder. Dale Steyn has been through the wars and is still the world’s best fast bowler. Here’s his advice on how to get hit and get back up – quicker, meaner, better than before BY THOMAS OKES � PHOTOGRAPHS CAMERON McDONALD

DALE STEYN LIES ON HIS BACK ON A PITCH IN AUCKLAND,

his hands over his eyes, and weeps openly in front of 45 000 people. Millions of fanatical cricket followers watch on TV as South Africa crash out of another World Cup, stunned, speechless with a familiar sense of disappointment. For the 11 men on the field, it is a kind of trauma, this deja vu, feeling they have let their country down all over again. And for Steyn himself, it is only the start of a nightmare year.   “For four years we trained for that World Cup,” he says. “Nothing else. It’s all we thought about, it was all I wanted. And the day after that semi we woke up and thought, what happens now? What the hell do we do?” 


ms Ed i te d by K i e ra n Le g g

THE WORLD’S MOST DANGEROUS fast bowler has his eye on one thing: getting the Proteas back to number one.


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Profile

“I wasn’t allowed to run, surf, even fish. I was bouncing off the walls.” For a borderline-ADHD guy like Steyn, a prolonged period of doing nothing is death.  And for an elite athlete in the public eye, it’s even worse. “When you say the words broken shoulder, as a fast bowler, people think, that’s it, he’s done, it’s over,” he says. “I wasn’t playing, and we were falling down the rankings – a lot of people were worried that we weren’t the team we used to be.”  “But I knew I was going to be fine. I’m lucky that I have a lot of people around me who are very good for me, who help remind me that yeah, it’s not the end of the world.” In that support group he has some of the strongest minds in SA cricket to call on. “Guys like Mark Boucher, Graeme Smith and Jacques Kallis, they’re always there to give me honest advice when I need it. They’ll never hold back from saying, dude, the sun’s coming up tomorrow. Get over it.”

BACK AT HOME STEYN RUNS IN AGAINST

England knowing that the only way to erase a memory is to make a few new ones. A return to form, a few quick wickets, a series win, and maybe he can help get the team back on track. He takes four wickets, but desperate to do more, he ignores the pain building in his arm until it’s too late. Eventually his body gives out and he kneels on the pitch holding his shoulder, knowing something is badly broken. “I haven’t always performed well against England,” he remembers, “and I wanted to hit them hard, to dominate. I wanted to kill these guys. And then, bang. I broke a bone in my shoulder, and I was nowhere for three months.”   EIGHT MONTHS LATER, DALE STEYN LINES UP AT CENTURION

wondering, like the rest of us, if it can be fixed. If he’s still the bowler he used to be. If this is the end of an era. In a single morning he puts all those doubts to rest with eight wickets in a sustained spell of vicious fast bowling, burning through one of the world’s best batting line-ups and single-handedly putting SA on course to win the series.  Front pages across the country all scream the same thing: he’s back. But if you ask him, it’s not true, not really. Dale Steyn never went anywhere.  “In this sport, a year can make or break you,” says Steyn. “There are some serious lows in cricket. It was hard to get over that World Cup – really, really hard. I blamed myself, obviously. It was our four-year dream and I got hit for six and just like that, it was over.”   2015 WAS A HARD YEAR FOR SOUTH AFRICAN CRICKET.

And it was pretty tough on the world’s top Test bowler too. Taking the blame for losing the game’s most prestigious prize, breaking his bowling shoulder, putting up with loud public debates about his ability and future in the sport – these are things that can grind a man down.  Not this one. “Look, I definitely had a massive cry,” he says. “I’m not going to lie about that, it was an emotional time and anyone would grieve a bit. It took me a long time to realise that it’s not one person’s fault that we lost that game.”  After that World Cup loss the team drifted, as if in a daze, through their worst year since readmission. One high-profile defeat became five from eight, and they slowly dropped from their number-one ranking all the way down to sixth. For Steyn, it only got worse from there. “Coming into that England tour I felt good; my mind was right, I was ready to go in hard and make a statement. The last thing I needed was to break my shoulder.” The doctor’s advice? Just chill. “But I’m really bad at chilling,” he laughs.

STEYN CAME ONTO THE NATIONAL SCENE LIKE A FIREBALL.

“I LOVE THIS GAME. AND IF I GO ALL OUT AND BREAK MYSELF AGAIN, FINE. BUT I’M NOT SLOWING DOWN FOR ANYONE, NO MATTER WHAT.”

Bursting through the crease, hitting speeds local cricket fans hadn’t seen in well, ever, he put the world on notice: here was a guy who wanted wickets, wanted to be the best, wanted everything – and was coming straight for your throat to get it.   Commentators like to call him Crazy Eyes for a reason: no matter what the state of the game, after one day or 300 runs behind, he is a guy who makes something happen every time he gets the ball in his hand. Cricket people say that the mark of a great bowler is that when he’s at his best, he’s unplayable. But Steyn is unplayable most of the time – and he’s been that way for 10 years. “How do I keep it up? I don’t know hey,” he laughs. “I just really love playing cricket. Maybe it’s funny to say that. But I really love this game. I like taking wickets, seeing the stumps go flying, beating the opposition, taking on the best in the world, being a step ahead of them. That’s what drives me.” “I think if anything the past year and a bit has helped me realise that this is what I’m good at,” he says. “And there will be tough days, but it’s okay: between those shit days there are some great times and really good performances, where you do well and you remember why you love it so much.” After 10 years at the top Steyn might not burst through the crease like a fireball straight out of hell anymore, but his focus hasn’t dimmed even a little. He’s a little older, a little wiser – but there are still flames behind those eyes, and now he knows how to control them. “I’m never going to hold back,” he says. “I’m just going to hit what’s in front of me right now. That’s always been my approach: game by game, as hard as I can. If I go all out and break myself again, fine, I know I can deal with it. But I’m not slowing down for anyone, no matter what happens.  I’m nowhere near done yet.”

BE THE MAN

Scream Success Dale Steyn knows: it’s how you say it. Upgrade your body language right now

OPEN UP

Arms wide, chin up – this is the ultimate power pose, says Amy Cuddy, an expert in human body language. Don’t go throwing it around in every board meeting, but when you’re proud of an achievement (like taking 400 Test wickets) don’t be afraid to show it.

30 MH.CO.ZA | November 2016

SMALL THINGS MATTER

A handshake never hurt anybody, Cuddy says. When Steyn was lying in a heap on the pitch after that World Cup semi-final, NZ batsman Grant Elliott took him by the hand and helped him to his feet. And to think we were all about to start hating him.

FAKE IT ’TILL YOU MAKE IT

Under the cosh? Pretend you’re not. Cuddy conducted a study that showed people who head into job interviews with a confident sense of presence were far more likely to be hired than those who closed up or became passive under stress.


LOSE THE LAUNCHER Bowl, or throw, a better ball with these three moves SQUAT POWER JUMP Bowlers rely on explosive power when running in, driving into your load-up and then exploding through the crease. From a low front squat position, explode up onto a box – this move builds serious power in the quads, hip flexor and core.  PUSH-UP TWIST When delivering a ball, a bowler needs to be as stable as possible – and a strong core is essential for that. Drop into a push-up position and drive your knee towards your opposite elbow when coming up. This will create a twisting movement very similar to that of bowling. It will also build power and endurance in your shoulders and chest.

SHOULDER ROTATIONS Range of motion is key to bowling fast – it’s the only way to bowl quickly for long periods without causing injury. Using a resistance band attached to a door (or standing with your back against a wall) slowly rotatie your shoulder from a 90-degree angle: this is a simple way to make sure you maximise the movements required to be as efficient as possible.

November 2016 | MH.CO.ZA 31


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Drink

Is That a Leaf in My Drink?

Yes, and that’s where it should be. Mixing greens into your grog won’t just up the flavour, but add a health boost to your booze too

SAGE

SAGE Who says drinking is always bad for your brain? A sprig of sage has been shown to improvememory. BASIL Research presented at the British Pharmaceutical Conference shows basil can kill harmful molecules, preventing damage caused by free radicals.

BASIL

The Icebreaker

GIN BASIL SMASH

BRAZO FUERTE

INGREDIENTS

INGREDIENTS

50ML BEEFEATER GIN

50ML OLMECA ALTOS BLANCO

30ML LEMON JUICE

2 PINEAPPLE WEDGES

20ML GOMME

25ML LIME JUICE

4 FRESH BASIL LEAVES

15ML AGAVE SYRUP

METHOD

First, grab your shaker. Second, throw in your ingredients with a few cubes and start jostling, vigorously. Then place a single large ice cube at the bottom of a rocks tumbler. Finally, double strain your cocktail into the glass. Garnish with basil leaves. The herb adds subtle sweetness, the perfect counterpoint to the gin and juice’s natural bitterness. This one is happy hour at home – without having to tip the waiter.  32 MH.CO.ZA | November 2016

The Poolside

6 SAGE LEAVES

METHOD

Start this recipe by muddling up your pineapple slices in a bed of fresh, crushed sage. Initiate reckless abandon and toss your ingredients into a shaker, says bartender Sumaiyah Connolly. Now double-strain your drink into a cocktail glass and garnish with your flavoured slices. Take a sip and you’ll find out why they call it the strong arm: a reward for the time you’ve been working on your guns at the gym.


ZAS09878121


METHOD

The Sundowner

Start by shaking up all your ingredients (not the soda). Make sure you’ve loaded your chosen vessel with ice and flooded it with the fizzy stuff – before slowly straining your mixture over the top. This how you really win friends and influence people.

BAYA SABIO INGREDIENTS 50ML OLMECA ALTOS BLANCO 20ML STRAWBERRY PURÉE 25ML LEMON JUICE 20ML AGAVE SYRUP 6 FRESH SAGE LEAVES SODA FILL TO TOP

The Kickback

MINT According to studies, the smell of mint can boost cognitive functions such as problem solving, reasoning, attention span and even memory.

SOUTHSIDE INGREDIENTS 50ML BEEFEATER GIN 30ML LEMON JUICE 20ML SUGAR SYRUP 6 FRESH MINT LEAVES

METHOD

Outrage of Modesty’s Luke Whearty says grab your ingredients and shake them up with a generous handful of ice cubes. Strain twice – you want this one to go down smooth – and serve in a clear glass coupette. The mint will keep your sips fresh and cool; perfect for dog days lounging by the pool.

SAGE

MINT

ROSEMARY Researchers at Kyoto University found that this herb may help prevent brain ageing.

The Nightcap SMOKEY THE BEAR

10ML ROSEMARY SYRUP 1 SPRIG ROSEMARY, CHARRED

METHOD

Your Healthiest Option A low-calorie, hearthealthy cocktail

SMOOTH SAILING

50ml Olmeca Altos Blanco, 25ml lime juice, 20ml agave syrup, half avo, 2 stalks coriander. Shake up and decant.

34 MH.CO.ZA | November 2016

ROSEMARY

Molecular Bars mixologist Domenico de Lorenzo suggests making the syrup by heating up your herb with a cup of water and a cup of sugar in a pan, at a low heat. Stir 10ml of syrup with whisky and ice and strain into a tumbler over ice. Garnish with a sprig of torched rosemary.

PHOTOGRAPHS JAMES GARAGHTY STYLING WERNER VILN

INGREDIENTS 50ML BALLANTINES WHISKY


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Tech

WATCH IT

THE NEW SUUNTO SPARTAN gets the MH seal of approval. R11 999, Cape Union Mart

With every new smartwatch that hits the market, you have fewer excuses not to get outside. These won’t hold you back WHAT’S THE DIFFERENCE

between a fitness tracker and a smartwatch? For starters, there’s the price – while most trackers come in around or even just under a grand, one of these beauties can set you back a lot more. But that price tag comes with a few features well worth the cash – making fitness trackers look a little, well, dumb by comparison. Smarten up and forget about your steps – these are the numbers that matter.

1/ GPS Tracking

Some trackers might pretend to track your distance, based on an estimation of your stride length and how fast you’re moving your arm. Problem: they don’t pinpoint your location on the ground, so they can be inaccurate – by up to a couple of hundred metres per kilometre. True GPS, on the other hand, won’t let you down. The new Suunto Spartan features a handy map of your surroundings in real time, measuring your movement across the planet and helping you plot your way forward.  

2/ Heart-Rate Monitoring

Watch Yourself These new watches are smarter than you are. Consider them your adventure-enablers

36 MH.CO.ZA | November 2016

With the recent upgrades made to HR tech in the past few years – including the leaps and bounds by the guys at SA’s own LifeQ, who have revolutionised the function for TomTom’s new range of running watches – there is just no excuse for your watch not to tell you which zone you’re operating in, right from your wrist.   

TomTom Runner Cardio + Music 3 Now equipped with Route Exploration – to help you discover new trails – this sleek little watch also stores your music on your wrist so you can leave your phone at home. R2 699 TOMTOM.COM/EN_ZA

Garmin Forerunner 735XT The triathlete’s new best friend – with this light, incredibly hardy piece of tech you’ll never lose track of a single stat, be it deep down in the ocean or high above the clouds. R7 600 GARMIN.CO.ZA

3/ Adventure-Proof

Your watch should want to go anywhere you’ve ever dreamt of, whether it’s up Kilimanjaro or to Robben Island and back. Most of the new units on the block can handle serious falls, but the triathlon-specific Garmin Forerunner 735XT allows you to track your progress through deep open water, so you can finally take on Henri Schoeman at his own game.

Polar M600 Barely noticeable on your wrist, this Android-friendly smartwatch is waterproof enough to go wherever you want to. The best bit: it’ll tell you how you performed after every workout. R10 500 WANTITALL.CO.ZA


JHB/E 10020811JBJB/

Competition entries close 11 November 2016. For full terms and conditions visit www.fortuner4x4challenge.co.za


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Woman

3/ How do I psych myself up for a big showdown with the boss? My showdowns

fighter and trainer Sanchia du Preez BY KIERAN LEGG

1/ What’s the secret to throwing the perfect punch?

Remember this: power doesn’t come from your fists. You’ve got to let the force flow from the legs, and that starts with a balanced stance and a quick snap of your hips right through your body to your shoulders.

2/ Are there any benefits to getting hit in the face? No

matter how good you are at boxing, you’re going to get hit. And that does a couple of things: first, you build a higher pain threshold. The first time I ever got hit, I bawled my eyes out. Now I shake it off and go back to the fight. Second, it teaches you to stay focused – because if you don’t, get ready for another black eye. 38 MH.CO.ZA | November 2016

4/ How do you calm yourself down between rounds?

You’ve only got a minute to recover and all you can really do is concentrate on your breathing and try take in all the advice my coach is giving me. Apply the same logic between sets in the gym.

5/ What do you get from boxing that you can’t find anywhere else? It’s a real confi-

dence booster, especially after your first fight. You wake up the next morning feeling like you can take on anything that comes your way. This sport molds the average joe into the ultimate fighter, and that’s not just in the ring – you learn to tackle everything like a warrior.

6/ What’s one workout that’ll boost my punching power? Easy: one-arm medicine ball throws against a sturdy wall. Stand in your boxing stance and let loose, repeating the motion around 10 or 15 times on each arm.

PHOTOGRAPH MARK CAMERON

Punch Like a Girl Step into the ring with

happen in the ring, and what I try and do is envision every possible way the bout could go. It’s all I think about. I imagine knocking my opponent out and sometimes I imagine being knocked out myself. It’s a good way to compartmentalise your thoughts so you aren’t sitting there overthinking things when it comes down to the confrontation. You go in there with a game plan – and yeah, that better not be knocking your boss out.


Your pleasure is a matter of precision.

Praised by the most prestigious car manufacturers, MICHELIN Pilot Super Sport tyres provide greater stability, optimum grip as well as extreme endurance even under the tightest cornering. The contact patch remains optimal no matter what the speed. See how the right tyre changes everything on www.michelin.co.za


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Worth Your Time

Your Ultimate Antidote

You have 150* hours of free time this month. Don’t be a stranger Take Sick Leave

PHYSICAL THERAPY

Being an assassin is hard work. Between the planning, false identities and arranging a trustworthy getaway driver, things can get messy. Being a video game assassin on the other hand: no problem. Dishonored 2 takes place 15 years after the first – but yes, you can still possess soldiers and make them turn on their mates mid-poker game.

If you still have “finish a marathon” on your bucket list, the Soweto Marathon is your chance. You don’t have to dial up the distance – if you’re still finding your road legs, try the 10K. But for the ultimate challenge, take on 42km of tarmac free of pesky cars and peskier pedestrians. Visit sowetomarathon.com 6 NOV

SCHEDULE AN APPOINTMENT

Natural Remedy

Benedict Cumberbatch is Dr. Strange, a neurosurgeonturned-mystic who can bend time, space and spoons. The film has been described as the lovechild of Inception and Captain America.

The Sanlam MTB Invitational will give you a shot at tackling two days of prime MTB terrain. And the best part: each stage of the race ends in 9km of uninterrupted, downhill slalom. (That, and the craft beer at the finish line.) sanlammtbinvitational.com 19 NOV

4 NOV

A Sound Prescription

BEST PRACTICE 

A universal truth: there is nothing better in the world than beating those Pommy bastards. Look, we could be biased, but it’s a done deal that SA is going to wipe the floor with Brits in the penultimate Rugby Union match of the year. And that will definitely put a smile on your face. 12 NOV

That year-old “Summer mixtape” is getting stale. Go turn up the volume and upgrade your playlist at the  Summer Music Festival in Mpumalanga. The event will be headlined by Kwesta – so you know the tunes are top-notch – and you’ll still be able to tuck into some barbecue fair, and more than just a few brews. Visit computicket.co.za to snap up your tickets. 5-6 NOV

Odd body behaviours, and what’s behind ’em 40 MH.CO.ZA | November 2016

GROSS-COFFEE

Wondered why your brew tastes bad when it stops steaming? A Belgian study found our tastebuds are more sensitive to lower temps. The result: it’ll taste too bitter.

THE CREEPY STARE

The line between a glance and a creepy stare is 3.3 seconds. So if someone drops a hint that you’re leering, start timing your ganders.

STINKY ARMPIT SWEAT

Wonder why your underarms reek more than other sweaty spots? Glands around your armpits secrete an oily substance that bacteria can’t wait to chow down on.

* S O U R C E S TAT S S A . G O V. Z A , 2 0 0 1

SORCERY!

Your Strange Diagnosis

MH IS WATCHING ...

Pablo Escobar has escaped from a prison that he built himself – through a tunnel dug by guards. The second season of Narcos promises more top-notch storytelling, and a lot of cocaine. ON NETFLIX


Guy Wisdom

Ask the Racing Driver Straight-up advice from a stand-up guy every month How can I take corners like a racecar driver?

Look, a racetrack has no oncoming traffic. This means the driver gets to use the whole road, to go faster without having the vehicle slide. But there are a few things we can take from the track. Firstly, top drivers sit properly in the car, with both hands on the wheel at all times. They’re tuned into what’s going on around them and can react instantly – and that goes for any potholes in front of you and a suicidal squirrel too.

What’s an easy way to gain ground in gridlock traffic?

What is one thing I should always check before hitting the tar on a road trip?

I’m going to assume the rest of your car here is in tip-top shape – otherwise you’re best served taking it in for a service. You already know about checking the oil and pumping up the rubber? Here’s something a lot of guys overlook: make sure you have a fresh set of wipers and a topped-up water tank. Nothing spoils a trip quicker than a squashed bug in the centre of your windscreen and having nothing you can do about it.  42 MH.CO.ZA | November 2016

You could wake up earlier, or get a motorbike. But you already knew that. As far as your rush-hour tactics go, there’s very little benefit to weaving between lanes. Tests have shown that whether you use the slow lane, the fast lane, or anything else to gain a few centimetres in this stalemate, you’ll still wind up at your destination at around the same time. That’s not exactly a favourable benefit-to-risk ratio, is it? Rather get yourself an audiobook, or plan to not be on the road when everyone else is.

I think taking my car for an annual service is overkill. Am I missing something? A mechanical thing needs attention. And if it doesn’t get it, it’ll break down and leave you stranded in the

middle of nowhere. I’m going to be blunt here, missing a service is seriously dumb. I’m talking really stupid, like not saving money, eating badly and skipping workouts. You’re not saving yourself any money in the long run, and you’re only shooting yourself in the foot. If you are out of warranty, find a reputable garage and discuss the car at every service. It’s worth your time and money to keep track of what’s going on under the hood.

I’m driving manual but thinking of switching to an automatic. Is it a step up? You know

Ferrari has stopped making manual clutch vehicles? That should be a sign. Seriously, today’s top performance cars all have automated gearboxes that use clutches but don’t have a clutch pedal. So no, they aren’t strictly like a traditional automatic, but they feel like one. And these CVT gearboxes are starting to become increasingly common – they not only conserve fuel, but will boost your speed too. Your manual clutch is listed as a wear-andtear item on your service plan. Bad driving habits will destroy the box, and you’re left with a vehicle that’s too expensive to repair. If you’re buying anything more powerful than a small petrol-engined car, go auto. Otherwise you’ll need the light clutch and gearbox action to add some joy to driving.

DEON JOUBERT

Former racecar driver and speed freak Deon Joubert knows what it takes to step behind the wheel. Take his advice, and you’ll be a king on the tar.

THE ULTIMATE TAR THE BEST ROADS HAVE NO CARS, TRAFFIC POLICE OR POTHOLES. ROAR THROUGH ONE OF THESE TRACKS 1/ Grand Prix Track EAST LONDON

Home to the Prince George Circuit, this 17.7km route will take you through the famous Potters Pass – the perfect spot to floor the accelerator and push the limits of your vehicle. 2/ Kyalami Race Track MIDR AND

It packs a host of elevation shifts, the smoothest tar and is technically challenging from the moment you put pedal to the metal. 3/ Phakisa Freeway FREE STATE

Don’t let the name fool you: you won’t be cruising through this one. It’s one of most challenging tracks in the country, dishing out technical turns and forging you into a veteran driver. 4/ Aldo Scribante  PORT ELIZABETH

The definition of an epic drive. With huge swings in elevation, eight tight corners and a short, fast circuit of just 2.8km, this one’s for the dedicated thrill-seeker. Follow Deon on Twitter at @deonskidmark

P H O T O G R A P H G E T T Y/ G A L L O I M A G E S

Malegrams


Adult responsibilities aren’t known for being enjoyable. But they can be. Meet the Ford FOCUS. With its stylish design, turbocharged performance and powerful, yet fuel-efficient engine, driving the kids to school at the crack of dawn will be something to look forward to. Plus, with Active Park Assist, you can completely avoid those car park blues. Visit ford.co.za for more information.

#AdultWell

GTB68157

THE SCHOOL RUN HAS NEVER BEEN THIS MUCH FUN.


The Survivor/

BLOODIN THEWATER

When Lawrence Brittain was diagnosed with cancer he thought he’d never row again. Less than two years later he won silver in the heavyweight coxless pairs in Rio. Here’s how he did it BY JAZZ KUSCHKE PHOTOGRAPHS AART VERRIPS

46 MH.CO.ZA | November 2016


“IT WAS JUST SUCH

a shock,” he says of the initial diagnosis. “One week I was in the boat, the next I was in chemo. Just like that, life had changed completely.” Brittain was diagnosed with Hodgkin’s disease, a form of lymphnode cancer, in October 2014 – some two months after racing at the World Champs, and less than a fortnight after competing at the University Boat Race in Port Alfred. “2014 wasn’t a good year,” he explains. “I had been getting sick a lot and hadn’t been performing anywhere near as well as I should’ve been.” Brittain’s performance began to tail so much that he was dropped from the top SA boat – the coxless pair – into the four for World Champs. Training for the next season resumed a month after those World Champs, and before starting his programme in ernest, he underwent some blood tests. “My symptoms had been really subtle the whole year, so we looked for things like bilharzia from the dam, that sort of stuff. We didn’t really find anything,” he says. It was his mom, who is the team doctor, who made the diagnosis. “It was a crazy time. I figured maybe they were going to find some bug – I mean, I wasn’t feeling amazing, but I didn’t feel that bad. You’d think that if you have cancer you would feel worse.”

I

Set Healing Goals Brittain started treatment – which involved heavy rounds of chemo – almost immediately. “Once the shock of the diagnosis had subsided a bit, I tried to settle down and think, ‘Okay, this is what I have to do; and, this is what I have to get through; these are the next goals.’ As an athlete I’m always goal-oriented, and I managed to really focus on what needed to be done over a period of time to get the best possible results. I attacked the treatment as though it was a training programme,” he says. To do this successfully, Brittain put the rowing on the back seat completely and focused all his mental and physical efforts on getting back to health first. “I mean, for a long time I thought I wouldn’t row again – you know, the cancer is so bad and the chemo is so bad for you, there is just so much that can go wrong. I really just tried to not think about getting back in the boat,” he says. Team Support is Crucial According to Brittain, the people around you when battling something like cancer is crucial. Much like the support team – coaches, trainers and healers – when being a successful professional athlete. “Their energy and their support is definitely what helps you get through it,” he says. “I had my mom, my girlfriend – everyone was visiting me all the time, everyone sat with me through all the chemo sessions. Having those people around is always going to give you that little pick-up.”

“ForalongtimeIthoughtIwouldn’trow again.Thecancerisbad,thechemois bad.Thereisalotthatcangowrong.” Stay Focused Brittain underwent rounds of chemo from October 2014 to February 2015. “I would say that while you’re getting the chemo, I wouldn’t think about too much other stuff. I think it’s important to stay focussed and work at getting better – you really have to apply your mind.” “The chemo knocks you hard – there were side-effects for my heart and lungs and all sorts, but then when the signs were starting to look encouraging, the dream starting coming alive again,” he says. Find Something to Pull You Through That dream, of course, was getting back in the boat. “About halfway through we did a scan and the doctors were really happy with the results – so rowing started to come back into my mind.” This was January 2015, and by the end of February he was training again. Although not nearly as tough as dealing with the diagnosis, according to Brittain, the adjustment back from treatment to real life can also be a big obstacle. “You need something to look forward to,” he explains. For him, that was rowing. And not just for the sake of pulling a boat across water – being a competitive animal and former world under-23 champion, he wanted to rise to the top of the sport, once more. “When I got back in the boat again it was game on. I wanted to be the best again. I trained so bloody hard before I got diagnosed; I thought I was doing everything that I could do to get fast. But I wasn’t improving – so when the cancer was over, I was like, Okay, well the obstruction is out of the way. Now we can get fast.” According to Brittain’s doctors, he had carrying the disease for two years. “It took quite a while to get back in the proper swing of things,” admits. “The chemo had wrecked my body and I had put on so much weight – I just did nothing and I ate anything that made my body happy,” he says.

Initially he also had a heart rate cap and couldn’t train over 120bpm. Gradually that cap started to lift and he could push a bit more, all the while rowing only in the single scull. “I got to a point where I was training fairly well and getting there and I said to the coach – it’s time you put me back in the boat, time for me to row with the other guys. But he said, ‘No, you’re still too fat.’” For Brittain that jab acted as perfect motivation fuel. “That was a slap in the face, but I knew I could deal with it. For two weeks I just worked super hard on my diet and my training and I quickly shed the last bit of weight.” Once back in the boat proper the improvements came quickly. “I felt vindicated in a way,” he says of his results then. “A big mental weight just lifted right off. It was almost like starting at the beginning again, but you just know you have all the knowledge.”

The Final Hurdle Even though Brittain had improved drastically, he was still not at his best, and he was running out of time – but crucially, he didn’t panic. “I knew the Olympics were coming – but they just seemed so close,” Brittain says. “I believe in being methodical and taking one step at a time, so I focused on being patient and getting back in the crew boat.” Step one was making it to the 2015 World Champs –Brittain made it into the SA B-boat. Six months after finishing chemo, Brittain was on the starting line on the world stage. Unfortunately, the four missed Olympic qualification at the World Champs, but the pair made it through. “That was when I was really starting to get back to where I was before and faster even. I knew then that I could bring some speed in 2016.” Physically and mentally, the cancer had resulted in Brittain becoming stronger than he’d ever been. The result: he made the A-boat early in January 2016, and then in August, in Rio, he and Shaun Keeling stood on the Olympic podium. November 2016 | MH.CO.ZA 45


#MHChallenge/

TRIPLE THREAT Local boy Henri Schoeman mastered the world’s toughest race.

46 MH.CO.ZA | November 2016


SWIM. RIDE. RUN. REPEAT.

Injury, sickness, crippling self-doubt – Henri Schoeman gritted his teeth, put in the work and won SA’s first-ever triathlon Olympic medal. Along the way he learnt one lesson: don’t be afraid to rethink your game plan BY KIERAN LEGG

T

TRAPPED IN THE SWELTERING BRAZILIAN HEAT, HE FELT

delirious, confused and frustrated. A flu, which had hit him after landing in the country’s capital, had derailed his training. And now, after days of waking up into the fog of a pounding and worsening fever, he was certain he would miss his race. And this wasn’t just another championship or dime-a-dozen qualifier – this was the real deal, the lifetime dream. This was the Olympics.

“LYING THERE I FELT IT ALL SLIPPING AWAY,”

says triathlete Henri Schoeman. “All that work, all because of some stupid sickness.” For a young athlete who had watched countless opportunities slip through his grasp because of bad luck, it may have been the final slap in the face. Racing in the event was something he had visualised as a kid, sitting daydreaming at his parent’s Durban home, his skin and hair still wet and pungent with the smell of chlorine. It was a dream he had fought for, coming back from career-ending injuries to tell the world: you aren’t writing me off. Hours before he scheduled to set up on the starting line his fever broke. Relief, and reward. This is how Schoeman walked away from Rio as an Olympic medallist.

Make the Switch

He wasn’t getting any quicker. That’s a tough realisation for an 18-year-old, says Henri looking back. Most of it boiled down to raw genetics: he was too short to cut it in the pool – that’s how he puts it. He was good, but he wanted to be great. “There I was, you know – fully aware that if I kept trying to do the whole swimming thing, I wouldn’t get very far.” He was told to let it go, put sport on the back burner and go study or climb the worn rungs of an established career ladder. But at the back of his mind he knew that he wouldn’t be able to live with the regret of leaving a single stone unturned, that there was still more to his story – and in that mindset, he saw a new opportunity. “While I was swimming competitively I would take on triathlons in my spare time. That was a hobby,” he laughs. “Maybe more than a hobby – I’d won some big events both on a provincial and national level.” A quick consultation with his coach, a few evenings spent agonizing and then he finally made the switch – he was going to be a triathlete. And here’s where the problems start.

“While I was swimming competitively I would take on triathlons in my spare time. It was a hobby.”

November 2016 | MH.CO.ZA 47


#MHChallenge

Transitions can take their toll both mentally and physically, but in sport – those transitions can make or break you. Henri was forced to overhaul his training, and he threw his body at the track. The result? He would have one great training session and then be booked out with an injury for a week. Next time? The exact same problem. “I just couldn’t find my rhythm,” he says. “I had more injuries than I could count. Weak shins, strained calves and blistered feet, you name it. And then the kicker: stress fractures in both of my shins at the same time.” A couple weeks of living like that is enough to make even the toughest athlete go crazy. For Henri, it carried on for three years. “I’m going to be real here, I felt like giving up,” he says. “Constantly being injured, man... it just gets to you.” Evenings would be filled with difficult conversations with his parents, crippling self-doubt, and the desperate hope that he would wake up tomorrow unshackled by the limitations of his body. His days were a roundabout tour of gyms, doctor’s rooms and specialised clinics. He had a glut of information, but never any real answers. Then, in 2011, he was thrown from his bike during an offroad triathlon. “I shattered my collarbone and that was it, I was out for six weeks,” he says. “As I lay there, I told myself, it’s over, I’m done. Those are weeks that I will never get back.” In hindsight, that injury was a painful blessing. Forced to rest up, the athlete did something he hadn’t done for a while: take it easy. Within weeks he felt his feet and legs recover. “I realised I was trying to go too hard at running,” he says. After his recovery, he hit the road again – but this time he just felt stronger. His goals shifted from skyrocketing his performance to maintaining consistency, and with that in mind, he strung together solid training sessions week after week. “I started listening to my body,” he says. “If my legs were taking a beating, I’d let them rest and focus on my swimming.”

By 2012 Schoeman was the definition of fighting fit. He had built up a solid cycling base to complement improving performances on the running track and in the pool. Now it was time to test the body he had forged over the past few years. Local pundits had little hope for the Durban triathlete. That was Henri’s introduction to the theme of his career: “People like to write me off. I so badly wanted to prove them wrong.” But his first appearance at the U23 World Champs would not be that opportunity. He fell sick just days before the event and had a “dismal race”. Again, he went back tot he drawing board. He re-evaluated the way he trained and then like a pseudo-endurance scientist applied his findings in preparation for the next race. There would be a strong performance, and then another weaker one. “I would never be afraid to look at what went wrong and try improve the next time,” he says. “A loss is only a complete failure if you haven’t learnt anything from it.” But by 2013 he was still struggling to string together victories. He bombed in his first race in San Diego, losing precious time during the run, which he attributes to nutrition. Of course, the critics just see an athlete out of his depth, who has no place competing next to the Brownlee brothers. “They wrote me off again,” he says. “I wasn’t even on their radar anymore. Just another kid punching above his weight.” And so did others. They told him to quit; to go and race in the smaller events and rack up some prize money. That’s a tough pill to swallow when your parents have taken out a loan to fly you across the world to realise your dream. To look them in the eyes after you’ve lost – to know you could’ve 48 MH.CO.ZA | November 2016

done better and know deep down that you’ve let them down. “I had some tough conversations with my dad,” he says. “I would get calls all day from people telling me I shouldn’t be doing this, but I said to my dad, I’m not going to do a lower class race; that’s not how I’m going to get to the Olympics. “If I want to compete at the highest level I have to be thrown into the deep end. You know what he said? He said grab the bull by the horns and go for it, son.” Later that year he was re-energised; he was racing like a tactician, and he placed fourth in the Yokohama, a worldrenowned triathlon event. “That’s when I told myself: this is where you’re meant to be, right here, doing this.”

Hit Your Stride

By this year, his dad – a former long-distance runner – had taken control of Henri’s training. After experimenting with programmes overseas, the triathlete had figured out that winning a race doesn’t just start and end with the right workout regime; it’s also about training in a familiar environment, where you’re surrounded by friends, family and the comforts of home. He flourished under his dad’s watch, notching up a series of career-defining wins and lining up a spot in triathlon at the Olympic Games. And now, placing well in that race became his only goal for the year. “It was perfect, it let me treat all the other races as practice,” he says. “It kept me relaxed and focused.” Sometimes in life you feel like you are surfing the perfect trajectory, a golden arc that can lead to nowhere but success. Henri was on that wave – and then he crashed.

HARD GAINER Years of work paid off when Schoeman qualified for Rio with a barn-storming race in Yokohama...

TASTES GOOD ...and he followed through with SA’s first meal in the Olympic triathlon.

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COUNTLESS BATTLES WON AND THE WAR STILL RAGES ON

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Some do it for gold medals and statues, some for riches and glory. Sipho trains hard to keep fit so that he can focus on the one thing he is truly passionate about, dancing. He’s just an extra ordinary athlete and when aches and pains get in http://mentholatum.co.za www.facebook.com/deepheatza

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KEEP GOING


“I told my dad, if I want to compete at the highest level, I have to be thrown in the deep end. He said, go for it.” JUST KEEP SWIMMING The triathlete is making his purple patch count: bronze gave way to gold in the ITU World Triathlon Grand Final in Mexico.

50 MH.CO.ZA | November 2016

A few days after landing in Rio for the Games he was flattened by a savage flu. His temperature spiked and he was left bed-ridden and locked out from training. Those same pundits who had dismissed his wins in the past years’ races agreed that Schoeman’s failure was inevitable. “And that really sucked,” he says. “I remember just being so frustrated. Everything was going up in smoke.” Medical teams rushed to speed up his recovery. But the fever seemed to return with new vengeance every morning. Not for the first time he contemplated throwing in the towel. It’s a real reminder of the fleeting windows athletes have to prove themselves, that years – decades – of training can be dashed and derailed by a niggling injury or a virus incubated in a congested airplane cabin. It was the night before the race when the fever finally broke. For Henri, who had only been focusing on getting better, he felt an immediate flood of relief. Every minute, his condition seemed to improve. “I can’t tell you how happy I was,” he says. He calls the flu his second blessing in disguise. His time spent doing battle with his own body meant there wasn’t even a moment to spend agonizing over superstitions and tiny muscle strains. He walked into the race the next day calm and collected. “It was crazy: my head was perfectly clear.”

Prove Them Wrong

The race was a blur of physical exertion, tactical intuition and putting a year of planning into bold, adrenaline-spiked practice. Watching Henri race, you would’ve seen a man on a mission. He was clinical as he surged into third position and maintained his lead. But inside his head? “I kept getting these goosebumps of excitement when I realised I could be finishing in the top three,” he says. “And then I had remind myself that it wasn’t over yet, and I had to concentrate.” One of the best runs he’s had in his career secured him a podium finish. For a man who didn’t think he’d even make it to the starting line, the elation that followed was surreal. “I felt the burden of doubt – I mean, a lifetime of doubt just lifted off my back,” he says. “Here I was. I had proved to the world that I deserved to be here.” But homegrown hero hasn’t taken his foot off the pedal. He followed up his Olympic performance with a huge win at the ITU World Triathlon Grand Final in Mexico, beating out the sport’s unflappable titans: the Brownlee brothers. And this was after, guess what, critics had written him off again as a one-hit wonder. “They can say what they want. I’ll keep proving myself.” He’s only 24, but a career hamstrung by countless injuries have turned him into a juggernaut. His secret? Patience and consistency. “That’s the beauty of this sport: with three disciplines, there’s always something to improve on. Can I add speed in the saddle? Ramp up my swims? Or smash my old running time? And the answer is always yes. “I don’t see how I can’t stay motivated every day.” 


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Muscle Fitness


STRENGTH OF THE WATERMAN

It took a career (and life-) threatening scare in the form of a broken back to kickstart big wave surfer Frank Solomon’s fitness journey. Two years later, his strength and stability routine could take your regime to the next level BY JAZZ KUSCHKE • PHOTOGRAPHS CASEY CRAFFORD

I

I NEVER THOUGHT I WOULD

be a pro surfer, let alone have a movie made about me,” says Hout Bay’s Frank Solomon. That movie, Let’s Be Frank, took award-winning director Peter Hamblin three years to make, and it’s on selected screens right now. According to Solomon, one of the highlights of the “fictional take” on his life is a fight scene modelled on a bare-knuckle boxing bout. “Shooting that scene was surreal,” Solomon recalls. “We did it in London, and there were 20 real-deal boxers watching.” Six months before that shoot, Solomon and Hamblin were reviewing some other material they’d shot and Solomon didn’t like what he saw. “I thought, Wow, I’m sure I can look better than that. Sounds arrogant, maybe, but I knew

the fight scene was coming up. Pete wanted me to have my shirt off, and the look and the feel was going to be similar to Snatch, so I wanted to look as cut as possible. Man, I wanted to look like Brad Pitt. How often is someone going to make a movie about you? Might as well go all out.” That might have been enough reason for the 35-year-old who chases 30-foot monster waves around the world to take his training and eating plan up a notch, but his strength-training journey had actually started some time before that. When he broke his back. His inspirational tale of rebuilding his body after injury and morphing it into the best shape of his life, in less than two years, could be applied to your life – even though you might never go anywhere near the ocean, or a shirtless, bare-knuckle boxing movie scene. November 2016 | MH.CO.ZA 53


S O U R C E S H A M I T K A C H R U , P H . D . , S TA N F O R D U N I V E R S I T Y; E S P N S P O R T S C I E N C E ; C A L S TAT E F U L L E R T O N C E N T E R F O R S P O R T S P E R F O R M A N C E

Muscle + Fitness

54 MH.CO.ZA | November 2016


Muscle + Fitness

Bouncing Back

In late November 2014, Solomon was surfing SOLOMON’S Rileys, a left-hand slab in Ireland. Slabs are the ultimate in heavy waves, getting their name PERFECT from the way swell that comes out of deep water D AY and unloads its energy directly on a very shallow piece of reef. Solomon was filming for his movie when he wiped out and hit the reef, DON’T HIT SNOOZE fracturing his L2 vertebra. Every day I’m out of “I’d never really had an injury before, so it bed by 6.30am, to was quite a traumatic experience,” he says. “I get an early start. was completely immobile. I just didn’t want to Don’t down a coffee ever be in that situation again,” he says. straight away – stick Solomon used the downtime to do as much to a glass of lemon research as possible, immersing himself in water stirred with countless hours of podcasts and reading anycider vinegar and thing he could find about his condition and turmeric to get your metabolism going. recovery. “I wanted to get back in the water as quickly as possible, so I studied what to eat GET YOUR and what type of supplements I could take,” CAFFEINE FIX he says. “That’s where I started evolving from That first cup of cofbeing a pro surfer to more of a well-rounded fee is magic. I use professional athlete, focused on nutrition, an Aeropress so health and fitness,” he says. I’ve always got the Solomon believes all sportsmen – pros, weekopportunity to whip end warriors and serious amateurs alike – can up a cuppa joe on the road. Add a bit of benefit from this approach. “They should all coconut oil and butview themselves as complete athletes.” ter to up the flavour. Solomon needed to rebuild the bone, so he started taking a lot of zinc, calcium and magneSTEEL YOUR sium. “This is basic stuff to help with the recovNERVES ery,” he says. In addition, he also changed up his I do believe the benediet. “I used to eat a lot of carbs – pasta, white fits of meditation can bread, whatever. I mean, I used to think about be truly life-changeating well when I was younger, because my ing. Our lives are filled with this glut of info mom was always pretty strict about what we ate, and visual stimulation growing up, but I also didn’t think about it, if you that just being able know what I mean.” It’s a sentiment echoed by to sit still, by yourself, many who’ve walked the same path. and focusing on noth“It’s kind of cool, actually – like an endless ing but your breathpath, once you start focusing on it,” Solomon ing and clearing your says. He explains how he feels athletes should head – that’s bliss. It take all the advice they can, but will have to be sets you up to take on invested in the path itself for it to be effective. any challenge. The most importan thing: to work out what FUEL UP works for you. So he cut processed carbohyThe best breakdrates and sugar, and minimised dairy. “I was fast: eggs. Doesn’t eating a plant-based diet with some fish and high matter if they’re fat: coconut oil, olive oil, that type of thing.” scrambled or The recovery went faster than expected. poached, as long as Solomon went to Red Bull’s high performance I can throw in a slab training centre in Los Angeles six weeks after of rye and an avo. the accident for a check-up. “I had been eating so SURF, TRAIN, HIKE healthily and I was walking every day,” Solomon – REPEAT says. “I thought I was ready to surf again. Then If I can squeeze a surf, this old surgeon – a legend; he had 20 people a hike, training and a working for him – sat me down and told me to session of yoga into stay down.” a day, it’s a good day. Solomon laughs about it now, but at the time the doctor really scared him. “He told me, You have to chill – you don’t have a choice. It’s going to take three months, and then you are going to be fine.” He showed Solomon some diagrams of what had happened, and what could have gone wrong. And then he showed him what would happen if he had to overdo it now. Solomon took his advice and was back in the water by the end of February. “When I got back home, Red Bull SA put me in touch with strength-

training guru Michael Watson, who trains guys like Ryan Sandes,” Solomon says. “That first day, I learned so much and I just knew that this – strength work – was good for me.” Watson taught Solomon about form, stability and how his mind and body should work together. Watson took time to emphasise how beneficial strength training can be for peak functional performance, even in surfing – and how weights are at the centre of injury prevention. “The biggest improvement I’ve had was from doing squats and deadlifts – it’s never something I would’ve thought of before. I ignored weights because I thought they were for guys trying to bulk up,” Solomon says.

“A surfer needs explosive power and serious core strength – while staying as flexible as an elastic band.” Maintaining a Peak

Big-wave surfing is different from most other professional sports in that surfers don’t train for a goal event, as a cyclist, runner or even rugby player would. Surfers like Solomon have to be at their best, ready and waiting, at all times, no matter what the swell looks like. The wave of the decade could come by tomorrow, next month or even next year, and when it arrives you have to be ready to go. There is no control over the ocean. Watson brought Solomon back from his injury – and then got him into better-than-ever shape for his job, be it riding giant waves or starring in fight scenes. He did so by starting with dynamic neuromuscular stabilisation and evolving into strength training. “When your body is strong, it becomes more durable and more equipped to absorb and generate force. Strength really should precede everything else and be the foundation of your training,” Watson says. “When rehabilitating an athlete after an injury, it is important to first work on corrective aspects and then bridge the gap into performance training.” Solomon started in a recumbent position and slowly worked his way upright. “The purpose of strength training is to prevent injury – and the biggest predictor of injury is previous injury,” Watson explains. “So you have to really make sure that you create a capacity that is greater than the demand – you have to make your body more durable than what you’re going to throw at it.” In Solomon’s case, that means being thrown around like a rag doll underwater during a big wipeout, contorting his frame into a series of surfing-specific positions to ride massive waves, and then recover with superhuman speed so he can flow straight into the next wave. He needs explosive power and serious core strength – while staying as flexible as an elastic band. “Frank now has a much better understanding of his body,” says Watson. “He knows what he needs to surf better, and avoid injury too.”  November 2016 | MH.CO.ZA 55


Muscle + Fitness

The Surfer’s Workout

Surfers need to be strong, flexible and fit. Frank Solomon uses this three-part plan from his strength and conditioning coach Mike Watson to build total-body power and agility

1 Hard Roll

Lie on your back, arms outstretched. Tense your core, bring your right elbow to your left knee. Hold that position, then roll to the left until your knee touches the floor. Repeat on the other side. Reps: 10 per side

2 Half-Kneeling Pallof Press

Use a band or cable to create load. Start in a kneeling lunge position, with hips and shoulders level. Pull the handle to your chest, pause, then press straight out in front of you, making sure there’s no rotation or shift in your torso. On the last rep (the 10th one) lock your arms out and move backwards and forwards in a hinging motion for 10 reps, making sure your hips stay level the whole time. Time: 10 reps per leg, then 10 reps of hip hinges.

3 Half-Kneel Ball Chop

Grab a medicine ball (about 5kg), and start in a half kneeling position parallel to a wall. Place outside leg forward. Throw the ball using a chopping motion across the front of your body. Reps: 15 per side

6 Walking KB Deadlift on Plank 4 Hip Aeroplane

Stand on one leg and hinge back, weighted leg flexed at least 20 degrees. Rotate opposite hip up, then close your hip off and drive your pelvis down towards the opposite knee. Reps: 10 per leg 56 MH.CO.ZA | November 2016

5 Half-Kneeling Bottom-Up KB Press

Assume the half kneeling lunge position. Grab a kettlebell in opposite hand to your lead leg. Flip the bell over so that the bottom of the kettlebell faces up. Create tension in your core and squeeze your glutes. Press the kettlebell overhead while keeping your torso stable and upright. Reps: Do 8 to 12 per leg.

Grab a few metres of 2-by-4, and hold a kettlebell in one hand. Hinge back into a single leg deadlift, keeping your shoulders and hips level. Then step forward and repeat. Reps: 20 total steps Time: 30 minutes Workout days: Start with 3 a week. Total circuits: Start with one, and increase.


LOSE YOUR BAGGAGE Grab a towel. This workout by PT Alex Isaly fuses bodyweight classics and weighted isolation moves for an express ticket to a swimming shorts-friendly physique. After the first exercise, go into the two progressions without rest. Finish with a cardio burst before doing two more sets, then move to the next block, over the page. (Seriously, you’ll need that towel...) Your reward will be a leaner body in time for take-off. 58 MH.CO.ZA | November 2016

GIANT SET

SQUAT 3 SETS OF 10 REPS This dynamic pattern of simple movements is a sure-fire way to tire out your muscles and shed calories. Focus on tempo, taking two seconds on the way down and one back up. Hold a dumbbell in each hand and sink into a squat, halting as your thighs become parallel with the ground (A). Now press with your legs and squeeze your glutes to return to the top (B). Done your 10 reps? Straight into the next move, then.

BICEPS CURL COMBO 3 SETS OF 10 REPS Keep squatting once you’ve passed 10 reps on the regular movement – but this time, curl the dumbbells to your chest as you move from standing (A) to the bottom position (B). You’ll end with your legs bent at 90-degrees, weights in line with your chest and palms facing inwards. With no let-up on your quads, adding the biceps curl creates a more complex move that will force you to control your tempo to coordinate the sequence.


Muscle + Fitness

03B

04B

04A

03A

P H O T O G R A P H S P H I L I P H AY N E S

03

SHOULDER PRESS COMBO 3 SETS OF 10 REPS Progress from the previous move by adding a shoulder press to the concentric (upward) phase of the squat. From the bottom position (A), press up with your legs and shoulders simultaneously, finishing standing up with your arms extended (B). Turn your hands out to face forwards as you press them up. Your legs will be burning by this point, but keep the pace even – tensing your core will help control the movement.

04

CARDIO

SKIPPING 3 SETS OF 45 SECONDS Drop the dumbbells and grab a rope (A). Skip for 45 seconds – push it to a minute if you’ve got the lungs for it (B). This final burst will elevate your heart rate to just below an anaerobic state, placing you smack-bang in the optimal fat-burning zone. True, you won’t stay there for long. That’s why you’ve only got a two-minute rest before you start over again. Finish another two sets of these moves before heading on to the next giant set. November 2016 | MH.CO.ZA 59


Muscle + Fitness

06B 05A

06A

05B

05

DEPARTURE LOUNGE Your next set of moves follows exactly the same format: perform each move in turn without rest, then take a full two minutes before repeating three times. Keeping your largest muscle groups under tension for an extended period of time (with some high-intensity bodyweight moves added to the mix for good measure) is the best way to burn calories quickly and say bon voyage to excess fat. 60 MH.CO.ZA | November 2016

LUNGE SQUAT 4 SETS OF 10 REPS For this second set, complete all three moves with one leg forward before starting the next set on your other leg – you’ll finish all three moves on each leg twice, with burpees in between for good measure. Holding a dumbbell in each hand, step forward into a deep lunge with your left leg (A). With your knee hovering above the floor, push up with both feet but keep them fixed to the ground (B) before dropping.

GIANT SET

06

TRICEPS KICKBACK COMBO 4 SETS OF 10 REPS When you’ve finished 10 lunge squats, pause at the bottom position with your right knee just off the ground. Hinge forward at the hips, lift your head and raise your elbows until your triceps are parallel with the ground (A). Without moving your elbows, push the weights up to the ceiling – your arms will extend out behind you until the dumbbells are as high as they can go (B). Don’t let your knee touch the ground.


07B

08B 07A

08A

07

BENT-OVER ROW COMBO 4 SETS OF 10 REPS For this bit, you need to really think about what you’re doing. It isn’t needless complication, though: the dynamic movement recruits as many muscle fibres as possible, which will give your metabolism a final lift. Keep moving as you were in the previous set, but this time when you’ve finished one kickback lower the dumbbells toward the ground (A) and pull them back up (B) to perform one bent-over row. Do 10 reps of each move.

08

CARDIO

BURPEE 4 SETS OF 45 SECONDS Your final move keeps the high intensity but adds upper-body conditioning on top. Plus, the rapid transition to cardio taps into additional energy sources to burn as much fat as possible. Lose the dumbbells and drop to the ground (A): push up, kick your feet under your chest and jump as high as you can (B). Make sure your chest touches the ground in each rep – it’ll pay off when you swap that sweat-drenched kit for your trunks.

EXPERT Alex Isaly EXPERIENCE Elite athlete and celebrity trainer Isaly takes clients under his wing to get their bodies in top-flight condition. Use his giant sets to propel your summer six-pack CONTACT alexisaly.com

MUSCLES TARGETED: FULL BODY TIME: 25 MINUTES LEVEL: MEDIUM RESULTS: 3 WEEKS


Muscle + Fitness

REAL-LIFE SUCCESS STORY

Stroke of Genius

GOING SWIMMINGLY Clifford uses Aqua Fit to become stronger and improve his fitness and strength.

Clifford James went from rock bottom to Man of the Year. Use his lessons to start your own comeback plan BY ARTHUR JONES � PHOTOGRAPH CAMERON MACDONALD

AGE / HEIGHT

52 / 1.86m LOCATION

Cape Town WEIGHT BEFORE

126kg

WEIGHT AFTER

87kg

TIME TO GOAL

18 months

LOSE YOUR GUT AT BELLYOFF.CO.ZA We want to hear your weight-loss and personal success stories! Drop us an email at tellmh@media24.com.

62 MH.CO.ZA | November 2016

1 2 3 4 The Problem

The Change

The Strategy

The Result

“My addiction to bad food and a lack of exercise was a vicious circle, sending me into emotional instability, and leaving me with plenty of health issues, like high blood pressure, hypertension, sleep apnoea, cholesterol issues and gout. At the age of 48 I was living the life of a 65+ unhealthy person. At the weight of 126kg I’d reached rock bottom. Life was a misery; I was unreliable at work due to illness all the time, my relationship was failing, it was all downhill, and to top it all I stopped breathing on a flight. This wasn’t a life worth living.” THE LESSON The first step: visit your doctor. Then outline your comeback plan with a trainer and a dietician.

“Arriving back after the fateful flight, I went to gym. I entered the free weights area, and not knowing what to do, I ended up running and cycling, which carried on for months. I was tired because I wasn’t eating properly, and I injured myself because I didn’t use the correct technique. I was heading for the “give-up zone” again, a place I was all too familiar with. I then joined Weigh-Less and got myself a personal trainer. She has helped me learn how to eat better and improve my technique. I had plenty of support and motivation.” THE LESSON Recruit a team. You can do this on your own if you want, but it makes it much harder.

“To get my BMI below 25%, my goal weight was set at 88kg. “My training comprised of cardio three times a week, and it was here that I discovered the joy of Aqua Fit and swimming. We concentrated the alternate days on flexibility, resistance training, and strength training. I had zero core strength, and my flexibility was terrible. This plan lead to me reaching my goal weight of 87kg, my flexibility had increased by 40%, my core and balance were vastly improved, I’d lost 22cm of my middle, and dropped from a size 48 pants to a 34.” THE LESSON Find a training method you enjoy, then plan the rest of your routine around it.

“My life has changed; I’m a younger, more energetic person and loving life, for me 52 is the new 25! My family and friends still can’t believe my transformation, and I’ve inspired many of them to start their own comebacks. “I qualified with a National Diploma in Personal Training this year, and also achieved a certificate in Aqua Fitness Instructors Course. I also won the Man Of The Year award 2016 for WeighLess. Going from a sedentary life to a national motivational speaker on wellness is a journey I’ve loved.” THE LESSON Making a physical comeback has plenty of other non-physical benefits – including mental.

L O C AT I O N V I R G I N A C T I V E C E N T U R Y C I T Y

THE ODDS WERE STACKED AGAINST CLIFFORD

right from the start. “When I was young, I relied on comfort and binge eating to soothe my emotions, especially after my mother passed away at an early age,” says James. This was compounded by the fact he did little exercise, and relied on shortcuts. “My life revolved around yo-yo diets, injections, meal replacements, soups and anything for a quick fix.” This left him with serious health issues, work and relationship problems, and a low self-esteem. His salvation arrived in the form of Weigh-Less and a swimming routine called Aqua Fit. The result? His health has been saved, he’s a qualified trainer, and he’s tackling life as a triathlete, open-water swimmer and runner. Here are his lessons.


KINGJAMES 34577/R

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FORCE

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Muscle + Fitness

WEIGHTLOSS

Fat Loss Happens on a Monday

The concrete way to become lean for life is to chip away at fat every day. This is your rock-solid plan to break through flab BY DAVID MORTON • PHOTOGRAPHS PETER CROWTHER

I

IF YOU’VE BEEN EXERCISING A BIT MORE AND EATING fairly well, then consider your 2016 fitness reso-

lutions well stuck. Congratulations. But, by now, you will have noticed that the cutting down and leaning up – so easy during the first few weeks – has begun to thin out. It's on this kind of plateau that many a fat-burner loses their way; the flat motivational terrain prompting you to turn back and retreat at break-neck speed down the rocky slope up which you’ve been manfully scrambling. You will not find a route across this weight-loss tundra in the realms of new-fangled exercise regimes or the highest-trending fad diets. The stubborn, age-old fat stores uncovered by your initial successes require more consistent work to break down. The way to etch out a new body is to make almost imperceptible changes to the way you go about your daily business. Call them lifestyle hacks if you must, but fat-loss mavericks Dan John and Josh Hillis swear by their lasting effect.

1/ FIRST THINGS FIRST...

Make Some Good Choices Unless poached chicken breast and green tea are all that your pious quest to #eatclean permits past your lips, your day is replete with food and beverage decisions. Most of us make more than 200 of these mini judgement calls a day but, according to a study from Cornell University, we only register about 15 of them. John’s advice is to make each choice a visual one. “Put your hands on the outside of everything that is about to enter your mouth,” he says. “Your left hand is your starting point – your right is your goal. Now decide whether this food or drink brings you closer 64 MH.CO.ZA | November 2016

to your goal (right hand nearer and left further away) or not (left hand nearer and right further away). It’s simple, but you won’t get the value until you try it. So try it.”

2/ SHOCK YOUR BODY BY...

Hitting a (Cold) Shower We have championed the DOMSdousing properties of cold water many times, with changes in temperature helping to flush out the lactic acid that brings the sting. But, according to John, a “Scottish shower” is another way to put weight gain on ice. “Always fin-

ish with a blast of cold water for as long as you can handle,” he advises. “It triggers a process called hormesis – a biological phenomenon that gives you physical benefits from a low dose of something that could otherwise be dangerous.” In this case, a direct positive influence on fat-burning. The fact that cold water has been shown to improve immunity, circulation, skin, hair, anxiety and depression are cool extras. It might even wake you up. Should that prove too Spartan a regime at this time of year, you can enjoy the same process of hormesis in the heady heat of a sauna. Which is as good a reason to take a little longer at the gym as we’ve happened across.

3/ IF YOU REALLY WANT SOMETHING...

Go with Your Gut

Cheat meals happen. What’s important is that, once you’ve come to your decision, you follow through with it, even if you’ve picked the less pure of paths. If a doughnut is what you crave – and you recognise it won’t realistically fill the holes in your nutritional plan – then tuck in. But no matter what, stick with your first choice. “Odd, yes. Drink that beer, eat that muffin, if you so wish,” says John. “Here’s the strange part: we tend not to keep going down that road once we’ve made this quick, mental decision.” Contrary to what you might think, indulging


in a big breakfast doesn’t automatically usher in a long lunch and a slap-up dinner. As long as you are knowingly pushing the boundaries of healthy eating, you are more than likely to get back into safe territory after your satisfying (but considered) excursion.

failing on a diet more than doubles your odds of bingeing, compared with forgiving yourself for missteps. After all, tomorrow heralds another chance for perfection. Or not.

6/ HIT THE TREADMILL...

For Exactly Two Minutes 4/ WHENEVER YOU EAT ANYTHING...

Eat Some Fat, Too

OK, so you’re aware that fat is no longer a nutritional bête noir. That’s not news. But what you need to get used to is adding some fat to every single meal. Those in the know talk about macros but it can be simplified further. Imagine each plate of food divided into sections, says John. “Always take care of your protein first, then just aim for more fats than carbs on the rest of your plate.” Eating fewer carbohydrates will create a much better weightloss environment in your body, lowering insulin and opening up fat stores to be greedily consumed for energy. There is a caveat attached to this mealtime rule of thumb, however: fat is great and tastes divine and that makes it easy to overdo it. “We always add a serving too much oil and butter because we love it. Even a spoon of peanut butter gets doubled once it’s a heaped spoon,” says John. “Always under-serve slightly and you’ll be about right.”

Spending hours chugging away at cardio has had its time as a staple of your weightloss schedule. The well-preened phalanx of group exercise classes currently clamouring for your membership all came to a crucial realisation a while ago feeling like a beginner is the best way to get into shape. John agrees: “Never, ever, go for more than two minutes on any one cardiovascular movement. Mix and match all of your CV work in two-minute bursts – eg row for 500m, bike for 120 seconds, then follow it up with 60 hip thrusts to counter all the folding over you’ve done,” John says. Use whatever equipment happens to be available, or pick a few bodyweight movements. But whatever you do, stop before your body gets accustomed to what you’re doing. It’s quicker and a lot less mind-numbing than pounding pavement over and over again. “Don’t worry if you feel like you’re always moving on before you’ve got into a groove,” says John. “Flailing away like a rookie just means superior fat-burning.”

From gyms

to tyre dealers

5/ WHEN YOU SLIP UP...

Give Yourself a Break

7/ FOR LASTING GAINS...

When brushing your teeth each evening before turning in, conduct a quick mental review of your day. Think about any exercise you’ve done, or how much water you’ve drunk and pat yourself on the back all you like. But then think about where you deviated from your plan or ignored it all together. The side of chips you had with your salad, for example. Then, and this is the crucial part, immediately forgive yourself. “Rules are going to get broken,” says John. “That’s life. But letting yourself off is the difference between being a bit better tomorrow or simply chucking it all in.” Science supports this sinktop psychology – research published in the Journal of Social and Clinical Psychology found feeling guilty about

Central heating has a lot to answer for. The cosy comfort in which we live means you expend very little energy once you’re safely ensconced at home, turning your dwelling into a petri dish for love handles. The solution, thankfully, is not ripping off the thermostat and growing a beard. Instead, get your chill on the way home from work. “Each night, I take the dog for a walk. If it’s really cold I’ll wear gloves, but I keep short sleeves on,” John says. “That chill on your arms stimulates the body’s weightloss miracle: brown fat.” As opposed to regular white fat, which stores calories, the brown version is packed with mitochondria that burn energy to produce heat.

Freeze Your Assets

and everything in between. Connecting you.

Local Reliable Results

www.yellowpages.co.za

/YP/MH/E/09

GET PUMPED


Beat the

Summer Being beach-ready is as much about what you wear as what you don’t. Consider this your stripped-down guide to summer

BY AZEEZ JACOBS • PHOTOGRAPHER SEAN LAURENZ

01 WAIST DISPOSAL

First some news of universal appeal: you don’t need a cover-model body to look good in trunks. “It’s nonsense to say a six-pack is a prerequisite to wearing swimshorts,” says Adam Brown of swimwear brand Orlebar Brown. “Whether a guy is big or small, tall or short, a wellcut suit will flatter him.” The same applies to well-made shorts and the key is in the waistband. A drawstring will suit most, and has some give, while, a tailored waistband will fit more precisely and look smarter. “The upshot is that you need to know your exact size – and to always try before you buy.”

FLOATABLE SUNGL ASSES R2 500 LACOSTE AT MOSCON OPTICS TAG HEUER FORMUL A ONE QUARTZ BLUE DIAL R21 495 PICOT & MOSS SWIMSHORTS R4 100 VILLEBREQUIN FLOR AL SHIRT R749 RVCA AT THE STORE CAMO WATCH R999 LORUS AT TREGER BRANDS NECK CHAIN R229 ALDO SWIMSHORTS R1 699 SUPERDRY GIRLS ARE WEARING FLOR AL BIKINI TOP R2 399 AND BIKINI BOT TOM R1 699 JETS OLIVE REVOLVE TOP R900 AND OLIVE MAGNET BOT TOM R300 BEACHCULT


02 CROWNED PRINTS

Your choice of print is obviously a reflection of your personality, says Brown. Ergo, don’t even think about going for that neon flamingo print if you’re not the life and soul of the pool-party. Colour also speaks volumes of your temperament, but more crucially, it needs to pair with your complexion. “I’m naturally quite fair, so I tend to stick to navy, slate grey or a dark green to harmonise with my skin,” he says. Your best advice is to look at your wardrobe, find the dominant colour, then replicate this with your choice of trunks. In other words, a three-hour flight to Corfu isn’t going to turn a banker into a Beach Boy. But if all that sounds too conservative, a subtle geometric pattern with white accent is a good way of testing the waters.

CAP R280 BILLABONG NECK CHAIN R229 ALDO REMIX VEE BOARDSHORTS R950 QUIKSILVER MCQ SUNGL ASSES R2 185 AT SDM EYEWEAR LINEN SHIRT R699 TRENERY CANVAS STR AP WATCH R3 399 DANIEL WELLINGTON AT TREGER BRANDS ARMBAND R150 ISSA LEO TROPICAL SWIMSHORTS R140 MR PRICE GIRLS ARE WEARING TROPICAL BIKINI R1 099 (LEFT) TROPICAL BIKINI TOP R900 AND BIKINI BOT TOM R300 (RIGHT) ALL BEACHCULT

6 MH.CO.ZA | October 2016


PAGE

69


03

POOLING RESOURCES

The best shorts transition from pool to bar to lunch without looking out of place. This will mean they’re well cut, quick drying and don’t make you look like Magnum, PI. But what to wear with them? Brown isn’t fussy. “I don’t care whether you’re wearing a T-shirt or smart linen shirt, it’s about confidence.” When it comes to footwear, however, he is less flexible: “Avoid lace-ups – they’re the antithesis of holiday casual. And even if you are somewhere swanky, when you wear a quality T and a good watch, you don’t need smart shoes.”

NECK CHAIN R189 TOPMAN GUCCI DIVE XL BL ACK STEEL WATCH R14 995 PICOT & MOSS BULLDOG KONIG BATIK R4 495 ORLEBAR BROWN AT CLOTH & LABEL ARMBAND R99 MARKHAM SUNGL ASSES R2 090 EMPORIO ARMANI AT LUXOTTICA NECK TAG R99 MARKHAM CANVAS STR AP WATCH R3 899 DANIEL WELLINGTON AT TREGER BRANDS ARMBANDS R199 ALDO RETRO SWIMSHORTS R550 CRAIG PORT AT YDE GIRLS ARE WEARING BIKINI SWIMSUIT R659 LONDONHUB AT SPREE CHAIN MODEL’S OWN


PAGE

71


04 PRACTISE LENGTHS

When it comes to shorts, leg length is as much about taste as it is hard and fast rules. Too long and you risk looking like a baller, too short and you risk arrest; anywhere in-between is a matter of proportion. “As a rule of thumb, the taller you are, the longer your shorts should be,” says Brown. A long leg will make you appear shorter – but a shorter leg will elongate the silhouette. The best designs tend to hit the sweet spot between the top of your knee and your mid-thigh.

REFLECTIVE SUNGL ASSES R1 375 GUESS AT SDM EYEWEAR NECK CHAIN R229 ALDO RUBBERSTR AP WATCH R449 TEMPO AT AMERICAN SWISS BOARDSHORTS R1 700 HURLEY CL ASSIC SUNGL ASSES R5 287 YSL AT SDM EYEWEAR SWEATSHIRT R1 299 PUMA SWIMSHORTS R1 199 CALVIN KLEIN ARMBAND R150 ISSA LEO G-SHOCK WATCH R2 599 CASIO AT SHELFLIFE GIRLS ARE WEARING BIKIN TOP R269 AND BIKINI BOT TOM R169 TALLY WEIJL (LEFT) BIKINI TOP R320 AND BOT TOM R280 BILLABONG (RIGHT)


PAGE

73


BOLD

$$$

CONSERVATIVE

R3450 VILLIBREQUIN ARMBAND R99 MARKHAM R800 BILLABONG WATCH R999 LORUS AT TREGER BRANDS

R1 000 HURLEY ARMBAND R99 MARKHAM

R999 RVCA AT THE STORE

R649 TRENERY RUBBER STRAP WATCH R3 295 GUESS AT AMERICAN SWISS R429 ZARA ARMBAND R150 ISSA LEO

R749 CRAIG JACOBS AT SPREE ARMBAND R99 MARKHAM

R329 COTTON ON, RUBBER STRAP WATCH R649 TEMPO AT AMERICAN SWISS

R750 TEMPLE OF REASON ARMBAND R99 MARKHAM

R500 JEEP CANVAS STRAP WATCH R279 MARKHAM

FIND YOUR PERFECT PAIR $

WHEN SHOPPING FOR SWIM TRUNKS, OBEY THE SAME RULES

R150 MR PRICE CANVAS STRAP WATCH R699 TEMPO AT AMERICAN SWISS

you would for shorts: look for a pair that’s proportional to your body. The shorter you are, the shorter the trunks should be – and nothing should hit below the knee. Stick to darker hues and smaller prints for a slimming effect. And if you want to stand out in a good way, rely on bold designs and pops of colour.

R550 CRAIG PORT ARMBAND R279 TOPMAN

STOCKISTS ALDO 021 421 5674 AMERICAN SWISS 021-938-7510 beachcult.co.za BILLABONG 042 200 2600 BRONX 021 590 7000 CALVIN KLEIN 021 4180727 CLICKS 0860 254 257 CLOTH & LABEL 011 325 5089

COUNTRY ROAD 021 405 4300 hairhousewarehouse.co.za HAVAIANAS 021-511-1182 H&M 021 826 7300 HURLEY 021 709 0084 ISSA LEO 021 426 2757 JETS 021 4428900 JEEP 011 630 4000

74 MH.CO.ZA | November 2016

LEVI’S FOOTWEAR 011 630 4000 LUSH 021 418 4150 LUXOTTICA 0861 486 100 MR PRICE 0800 212 535 MARKHAM 021-938-7666 MOSCON OPTICS 011 483 8001 PICOT & MOSS 011 669 0500

PUMA 021 422 0591 POLO 011 258 7600 QUIKSILVER 031 313 6118 SDM EYEWEAR 011 334 7020 SPEC SAVERS 041 506 5800 SPEEDO 0800-77-3336 SUPERDRY 011 784 5739 SPREE 087 740 1010

SHELFLIFE 021 422 1815 SUNGLASS HUT 086 100 0850 TALLY WEIJL 011 682 1409 TOPMAN 021 419 5900 TED BAKER 011 450 1156 temple-of-reason.com TRENERY 0860 022 002

TREGER BRANDS 011 089 6000 THE STORE 021 461 7424 VILEBREQUIN 021 421 8523 YDE 021-460-2800 ZARA 021 446 8700

T E X T M AT T H A M B LY M O D E L S R O S E T TA AT O U T L AW S S E T H , K O R E Y A N D M E G A N AT F U S I O N FA S H I O N A S S I S TA N T N A D I A W I N D T H A I R & M A K E - U P K I R S T I E AT I N F I D E L S P H O T O G R A P H E R ’ S A S S I S TA N T C R A I G

R349 H&M WATCH R999 LORUS AT TREGER BRANDS


IN DETAIL YOUR NEW FINISHING TOUCHES

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Take your wedding season style game from “plus one” to ten out of ten THE STEP-UP Whether it’s outdoors or in, these will suit the occasion. Manhattan R2 099.95 Dune London

GET THIS LOOK RIGHT NOW 1

MH FASHION ED AZEEZ JACOBS PICKS OUT THREE ESSENTIALS YOU SHOULD KEEP ON HAND FOR WEDDING SEASON

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THE KICKBACK To stay formal, but not stiff, add some texture. Redial R1 999.95 Dune London

THE CLASSIC Sleek, sophisticated – these are your wedding wingmen. Richmond R1 999.95 Dune London

THE SHIRT Keep it simple: sharp lines, neutral colour, quality fabric. From R749.99 T.M. Lewin

THE PANTS Don’t go cheap – invest in a pair that will last a few formal events. From R1 199.99 T.M. Lewin

THE CUFFLINKS A splash of silver will keep your outfit in line – and turn a few heads. From R599.99 T.M. Lewin


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Style + Grooming

The Frame Game Your no-sweat guide to the right pair of sunglasses for the shape of your face BY AZEEZ JACOBS

NOTHING CAN MAKE YOU FEEL

more confident in less time than the right pair of sunglasses. The key word in that sentence: right. These five frames will help you face up to summer.

OVAL

LONG

Narrow frames over-accentuate a slim profile – go for a bigger frame with wider lens coverage. R3 190 PERSOL AT LUXOTTICA

ROUND

You should be able to carry off most styles, but make sure they fit without slipping. Armyinspired aviators make a statement. R4 186 TOM

Go for angular frames with strong lines to draw attention away from your chin towards your cheekbones.

FORD AT SDM EYEWEAR

R1 725 PUMA AT SDM EYEWEAR

TRIANGULAR

Top-heavy, teardrop lenses will help for balance, and square frames work too. These lenses work best on dark skin tones. R690 INFINITY AT SPECSAVERS

SQUARE

Soften a strong face with round lenses. These John Lennoninspired lenses will flatter guys with pale skin and light hair. R AY-BAN R2 290 AT SUNGLASS HUT

November 2016 | MH.CO.ZA 77


Style + Grooming

Beach Ready Follow these easy grooming tips

for summer before you set foot on the sand

MORE PLANKS, LESS PASTA: THAT’S HOW MOST MEN

prepare for beach season. But even if your body is jacked, salty ocean air and water, could leave you looking a bit... rough. Other grooming gaffes – like rough elbows and unsightly toenails – won’t earn the attention of the bikini-clad crowd either. Consult our checklist so your hard work doesn’t go out with the tide.

Face /Treat Fatigue

Feet /Treat Your Nails

Under Arms /Prevent Sweat

Body /Treat Your Skin

Hair /Treat Your Scalp

Soap and water won’t cut it – this new cleanser-face scrub, gentle enough to use every morning, not only gets rid of grease and grime but also sloughs off dead skin cells, giving your complexion an instant lift in just a single application.

To prevent the development of ingrown toenails, trim your nails straight across – never at an angle. Then tend to the your heels and soles: after a shower, rub yellowed callouses with this scrubby, soapy bar – it will break down that tough second skin.

When it comes to your underarms, two days of dry is better than one. You’ll get 48-hours of protection with this antiperspirant. With an added moisturising element, you’ll stay desert dry but fresh and cool as an ocean breeze.

Whether you’re hiking or lounging, sunblock is an essential carry-on – and you need skin protection that won’t drip off once you start to sweat. Whatever your skin tone, broad-spectrum coverage (both UVA and UVB) is your best bet.

Your scalp receives more direct UV exposure than any other part of your body – so slather on some sunscreen spray on your scalp. This spray also assists in the prevention of hair loss whilst also protecting the scalp from sun damage.

SORBET MAN 2-IN-1 FACE WASH & SCRUB R80 AT CLICKS SPF30

PUMICE POWER R70 AT LUSH

L’ORÉAL MEN EXPERT COOL POWER 48H ANTI-PERSPIRANT R25 AT CLICKS

NATURAL LAB SPF 30 ANTIOXIDANTRICH NATURAL SUNSCREEN R180 AT DIS-CHEM

BOSLEY SCALP PROTECT SUNSCREEN SPRAY SPF20 R199 AT HAIRHOUSEWAREHOUSE.CO.ZA

78 MH.CO.ZA | November 2016

I L L U S T R AT I O N PAT R I C K L E G E R S T I L L S J A M E S G A R A G H T Y

BY AZEEZ JACOBS


The Main Event A Toast to FASHION • September 2016, Cape Town On a night of spectacular style, eye-catching looks were on show at the Men’s Health Menswear Collection 2016, which was held at Shimmy Beach Club, Cape Town, presented by Abercrombie & Fitch First Instinct. Thirteen of South Africa’s top fashion brands and retailers showcased their latest Spring/Summer ready-to-wear collections

G RO O M I N G BY

SORBET MAN

LO C AT I O N

S H I M M Y B E AC H C L U B

ADIDAS

ASICS

Superstar athletes may need superhuman strength, speed and stamina, but there is one thing they rely on to succeed more than any other: focus. Adidas introduces a new range designed to help athletes lock into their vision of victory. The Zero Negative Energy Hoodie cuts out distractions and channels your power towards one objective: being your best.

What separates the best from the average Joe? Desire and determination that pushes us to exceed what we were yesterday. ASICS has long been at the forefront of that ambition. ASICS is there when records are smashed in front of crowds of thousands, and there again when you hit a new PB in the dark when everyone else is still sleeping.

DAVID JONES CLASSIC

DAVID JONES PREMIUM

AT EDGARS

DIGEL

POLO CLASSIC

Lunch with the guys, a first date, Monday meetings – balancing smart and casual can be a challenge. Get it right every time with the collection of slimfit checked suits, tailored trousers and utility jackets from David Jones, available at Woolworths. Understated, simple and easy to wear, David Jones introduces everyday styles for a discerning man.

In charge yet approachable – the David Jones Premium Collection launches in September 2016 with a range of refined silhouettes, quality fabrics and key wardrobe essentials. Mix and match a wide variety of quality items, from suits to accessories, to create an effortless, unforced sense of style that will never go out of fashion.

Looking good has never felt so natural. Digel understands how colours play on our psychology – and pure wool, silk finishes and lightweight summer stretch blends lend your summer wardrobe a subtle touch. Digel brings the focus to essential items that never go out of style – and bright accents here and there are bound to make a statement.

Since 1976, Polo has been producing some of the finest tailored shirts in South Africa. Known for the quality and versatility of its wardrobe classics, the iconic golfer and Gordon Classic chino, Polo has established a timeless and contemporary signature prep style. Wherever you go, Polo is still the go-to staple in any man’s wardrobe.


PHOTOGRAPHS JONX PILLEMER

P R E S E N T E D BY

Abercrombie & Fitch Abercrombie & Fitch is pleased to share its new fragrance, First Instinct, developed exclusively with Inter Parfums. The man who wears First Instinct is naturally sexy, confident and not afraid to express his deepest feelings. A rugged risk-taker, he is sure to capture you with his energy and effortless charm.

POLO JEANS CO.

RIVER ISLAND

SCOTCH & SODA

SUPERDRY

SWATCH

T.M. LEWIN

WOOLWORTHS

Now, the iconic label announces the launch of their new denim brand: Polo Jeans Co. Offering signature fits, a range of wash gradients and subtle, innovative construction details, Polo Jeans Co. is a cut above the ordinary. Denim is a lifestyle and a way of being. Your Polo jeans will live your lifestyle, shaped by every memory and getting better with every wash.

River Island offers stylish fashion items at an affordable price point. How? By harnessing some of the most creative clothing ideas. This summer, colour palettes are fresh, interspersing a variety of neutrals with pops of yellows, pinks and blues. Chic separates lead the way this season, presenting a crafted and consistently refined finish for every man’s wardrobe.

Designers at Scotch & Soda like to think of themselves as explorers, scouring the globe for inspiration and bringing their discoveries to you in the form of highquality, detail-rich clothing. Scotch & Soda blends oldschool style with a modern twist: the brand creates classic pieces from interesting and innovative elements from the cutting edge of fashion.

Superdry is a contemporary brand which focuses on high-quality products that fuse vintage Americana and Japaneseinspired graphics with British style. They are characterised by quality fabrics, vintage washes, unique detailing, handdrawn graphics and diverse styling. Superdry has a growing presence around the world, in the form of 515 branded locations.

Time is money. But it’s never looked as good as this. In this collection, presented in collaboration with top designer Issa Leo, sleek styling meets mechanical innovation. Stemming from its roots as the automatic watch for everyone, the new Swatch SISTEM51 IRONY is the automatic watch for those who value clean, classic design.

Styles evolve and fashion may be seasonal, but a good-quality suit will always remain in a class of its own. Stay classy by supplementing your casualwear with T.M. Lewin – a brand of professional attire guaranteed to do the job, whether you’re applying for that new executive position or enjoying a day at the races. Every day is a special occasion with T.M. Lewin.

Woolworths delivers quality, fashion-conscious pieces with a sporty feel for the modern man that will elevate your wardrobe basics. For the guy who knows where he’s going, this range offers a complete style solution, from apparel to footwear. Think sports-inspired jogger pants and new-season silhouettes – we’ve got your Spring/ Summer style sorted.


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Sex Relationships

Is Bad Sex a Health Warning?

Problems down there might be a sign of problems everywhere else, too. From heart health to depression, your sex life can act as a canary in coal mine – so listen up BY MARY BRADLEY

H

HOW OFTEN HAVE YOU BEEN ACCUSED

of obsessing about sex, or thinking only with your dick? Getting it up and getting it on are, for most of us, more important than career prospects or the state of our budgets. But the state of your sex life is no unhealthy preoccupation – it pays to keep a close eye on your penis. Not being able to get or maintain a strong erection, shooting off too quickly or not at all – these are all important early warning signs of serious health issues, including cardiovascular disease, hormonal imbalances and even neurological problems. Dr Prithy Ramlachan, a GP and president of the African Society for Sexual Medicine, explains that a healthy erection shows that many things throughout and even outside the body are working as they should. To get it up regularly you need a healthy vascular system, good blood supply, adequate hormonal balance and a satisfying psycho-social world, but Ramlachan says a fraught relationship with one’s sexual partner, negative cultural or religious attitudes about November 2016 | MH.CO.ZA 83


Sex + Relationships

sex, anxiety and self-esteem issues can all affect the quality of your erection. Job stress and economic uncertainty also play a role, no matter how low-grade they might seem. Most men experience at least a few of these everyday difficulties, which can play havoc with your sex life. The real problem, however, is that those issues are not confined to the bedroom. You might not know this, but many of the risk factors for sexual dysfunction are the same for cardiovascular disease (CVD). These include high blood pressure, being overweight – especially around the belly – high LDL cholesterol, raised blood sugar including diabetes and insulin resistance, smoking, poor diet, advancing age and stress and depression. These unhealthy habits can kill your hard-on, it’s true – but they could cut a lot closer than just to the bone. Experts estimate 40% of men will suffer erectile dysfunction (ED) at some point in their lives. While rates are much higher among older men, between 14 and 20% of men between ages 18 and 40 experience sexual problems, according to a 2011 European study. Ramlachan, conducting an exploratory study at a primary healthcare clinic in KZN, found a prevalence of 64.9% in a sample of more than 500 men aged 18 and over. Next time you’re watching the rugby with mates, look to your left and right: chances are, those two guys both experience some form of erectile dysfunction. Why the connection between CVD and a happy penis? The answer is a matter of good plumbing. Erections require good bloodflow, proper pressure and a top-notch vascular system. Weak erections can be a first sign of otherwise silent cardiovascular disease. But why would CVD show up first in the penis? Penile and pelvic blood vessels are much narrower than vessels elsewhere – between 1 and 2mm in diameter – so the penile artery usually shows effects of cholesterol-laden fat deposits, inflammation and high blood pressure far sooner than larger blood vessels. And anything that inhibits healthy bloodflow inhibits your erection. Not surprisingly, ED is an independent risk factor for heart disease. A 2009 study in Mayo Clinic Proceedings found that men aged 40 to 49 with erectile dysfunction were twice as likely to develop heart disease. And experts have concluded that a guy with ED is at risk of experiencing a major cardiovascular event within three to five years of the onset of ED symptoms.

SO THAT’S THE BAD NEWS. HERE’S SOME GOOD.

First, if you are just starting to notice issues with the frequency or strength of your erection, you’ve got a three-year window to take preventative action, through lifestyle changes and medical treatment. And the benefits of doing so include avoiding a major cardiovascular event and improving your sex life at the same time. But don’t let bad sex linger too long – the younger you are when you first experience symptoms of erectile dysfunction, the greater your risk of developing serious health problems. Occasional soft spells are not uncommon. They’re just a part of life in the 21st-Century fastlane. But don’t write off repeated weak erections as another result of too much work or poor sleep. Elna Rudolph, medical doctor and sexologist at My Sexual Health and resident MH sexual health advisor, advises that if your symptoms persist for a month, you should ask your doctor to screen you for underlying health problems. Ramlachan

“Unhealthy habits can kill your hardon – but they could cut a lot closer than just to the bone.” says that too often men discount symptoms as a result of stress or ageing, and delay or avoid seeing a doctor because they don’t think it’s serious. Sex problems may not suggest only heart problems. They can be a sign of blood sugar imbalances, including insulin resistance, which can put you at risk for diabetes. According to a 2007 study in The American Journal of Medicine, diabetic men had more than 2.5 times the rate of ED than non-diabetics. High blood sugar and insulin levels can damage blood vessels and result in poor bloodflow, as well as damage the nerve function needed for strong erections. Yes, testosterone plays a role too. While Tlevels gradually decrease with age, eating too many refined and sugary foods or being sedentary or over-weight can reduce your production of testosterone. And sometimes it’s not a prob-

lem of too little testosterone but too much oestrogen – caused by excess body fat, among other factors. This imbalance can lead to weakness, fatigue, low libido and, yup, erectile dysfunction. But ejaculation problems and low libido can also be signs of poor thyroid function. The thyroid gland and its hormones govern metabolism and energy levels, and affect pretty much every system in your body – including the production of sex, stress and blood pressure hormones. When the thyroid is out of whack, you can suffer a cluster of symptoms, including anxiety and premature ejaculation. Another side-effect of low testosterone is depression. Depression and sexual dysfunction are locked in a chicken-and egg-relationship: many selective serotonin reuptake inhibitors, commonly prescribed drugs to combat depression, include erectile dysunction as a side-effect. SSRIs are not the only drugs that may affect your game; beta-blockers can do the same. Cape Town cardiologist JP Smedema explains that many medications can lead to sexual dysfunction – but the important thing is to let your doc know of any changes in your sex drive, erections or ejaculations after starting a new medication. You may have heard that watching too much porn has been linked to erectile dysfunction too. Rudolph suggests that the culprit here is not porn itself but the intimacy problems associated with it. She notes that porn addiction and the resulting sexual dysfunction are some of the toughest problems to treat and can seriously screw up a man’s relationships. So what can you do, if you’re unhappy with your sexual performance? Luckily, quite a lot. Rudolph says the first step after noticing regular poor performance is to visit your doctor and be screened for health issues that could be causing or contributing to the problem. She’ll ask you what’s up (or what’s not) and will need details about the nature of the problem, how long you’ve experienced it and when it began. Erectile dysfunction that comes on gradually or suddenly may point to different underlying causes. Justin Howlett, a urologist at UCT Private Academic Hospital, explains that blood tests for ED include blood sugar, cholesterol, testosterone, prostate specific antigen (PSA), haemoglobin, thyroid, kidney and liver function. After addressing lifestyle issues, he explains, the first line of treatment for ED is usually a

MEDIUM RISK

HIGH RISK

COMMON RISKS FOR ERECTILE DYSFUNCTION YOUR SOFTNESS IS A SLIDING SCALE 84 MH.CO.ZA | November 2016

High blood pressure Cardiovascular disease Medications including SSRIs, beta blockers and many other meds Smoking

Excess weight, especially around the abdomen Low testosterone (hypogonadism) Blood sugar problems, including insulin resistance and diabetes

Psycho-social factors, including self-esteem issues,depression and anxiety Increasing age


INTRODUCING FISH HAIRST YLING

PDE-5 inhibitor, the most familiar being sildenafil, a.k.a. Viagra. If these fail, penile injections are the next treatment of choice and have a high success rate. Nevertheless, their use must be monitored for side-effects like prolonged erections that can cause permanent damage. Howlett strongly urges men to avoid herbal or “natural” remedies to resolve sexual problems. Unlike pharmaceuticals, these supplements are unregulated – and some have been found to contain ingredients not on the label, including PDE-5 inhibitors. “The drug interactions could be dangerous,” he explains. Rudolph’s practice includes clinical psychologists on-site who treat psychological issues that may cause or exacerbate a man’s sexual dysfunction. Howlett, Rudolph and Ramlachan see psychological factors as key when treating the patient with performance issues and may, or may not, use depression or anxiety meds as part of that. Bottom line: there is a lot you can do to prevent and resolve penis-performance problems that don’t involve expensive medical treatment or dodgy drugs. Here’s a seven-step guide to sorting out your sex life once and for all:

P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O

1/Eat Clean Make sure you eat heart-healthy food. The Mediterranean Diet is what the 2012 Princeton III Consensus Recommendations for Management of ED and CVD specifically recommends. That diet emphasizes fruits and vegetables, beans and legumes, wholegrains, fish, lean meat, poultry and dairy and polyunsaturated oils. Avoid trans and excessive saturated fats and sugary and refined foods. 2/Get Off Your Ass Studies have shown improved erectile function for men who are physically active compared to coach potatoes. In one 2012 Journal of Sexual Medicine study of men between 18 and 40, those who were physically active had not only improved erectile function but better orgasms and overall sexual satisfaction. 3/Manage Your Stress Stress and anxiety can lower testosterone as well as your libido and sexual performance. Anxiety can cause PE and ED. 4/Stop Smoking Smokers have 1.5 to 2 times greater risk than non-smokers of ED. Smoking damages blood vessels and cigarettes are not the only

TM

Tackle life with style

THE STYLE: Smooth and controlled THE FINISH: Wet-look with flexible hold THE BONUS: Non-greasy with moisturising ingredients

BORN IN

problem. Howlett has seen recreational drugs, including cannabis, negatively affect patients’ erections.

LONDON

E S T. 1987

5/Lose Weight Being overweight, especially if the extra weight you are carrying is around the abdomen, is linked to worsening ED. Obese men were found to have ED twice as often as normal weight guys. 6/Watch The Biking Excessive cycling can cause erection problems, due to chronic friction and pressure in the penile region. Interestingly, studies indicate that horseback riding is not a problem. 7/Limit the Porn While studies conflict, there appears a link between excessive porn viewing and sexual problems, especially among younger men, some of whom watch in excess of several hours a day of the hot and horny stuff on-line. A review published in the 2016 issue of Behavioral Sciences observes how men exposed to excess porn may exhibit signs of ED, delayed ejaculation and decreased libido and sexual satisfaction. The authors speculate that the limitless novelty and extreme nature of some porn eventually desensitize men to sex with real partners and hamper arousal. 

THE STYLE: Smooth or choppy and chunky THE FINISH: Re-workable with firm hold THE BONUS: Doesn’t dry hard so you can give your look a tune up

Get hooked. Fish is available at selected Checkers, Dis-Chem, Pick n Pay and leading online retailers. /FishSohoSA November 2016 | MH.CO.ZA 85


Food Nutrition

A MAN. A PAN. A PLAN

With a few ingredients, one tool and a heat source, you can eat well all week. We’ve got your fast food right here BY PAUL KITA • PHOTOGRAPHS SAM KAPLAN

86 MH.CO.ZA | November 2016


Food + Nutrition

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breakfast

Eggs and Spinach over Hot Italian Sausage Heat radiates outwards from the centre of a griddle pan, so the edges will always stay slightly cooler than the middle. Leverage that moderate heat to keep cooked ingredients warm while coaxing others to the perfect degree of done. Practice with this meaty breakfast, which will keep your hunger reined in until lunch. WHAT YOU’LL NEED 1 T BSP OLIVE OIL 2 PATTIES HOT ITALIAN SAUSAGE 2 G ARLIC CLOVES, MINCED ½ CUP BABY SPINACH 1 TOMATO, CHOPPED 2 LARGE EGGS SOURDOUGH

HOW TO MAKE IT In a large, nonstick pan, heat the oil on medium. Add the sausage patties and brown, 3 to 4 minutes. Flip them and push them to the edges of the pan. Now add the garlic and cook until fragrant, 30 seconds or so. Stir in the spinach and tomato and add salt and pepper to taste. Cook until the spinach wilts, about 2 minutes. Remove the sausage to a plate and crack in the eggs. Cook, covered, until the whites set, 2 to 3 minutes. Top sausage with spinach and egg. Serve with toasted sourdough. Feeds 1

Per Serving 3 040 kJ, 53g protein, 20g carbs (7g fibre), 55g fat

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lunch

Seared Roasted Lemon Cod with Almonds, Charred Tomatoes and Basil With your sturdy cast-iron pan, you can sear fish on the stove-top to give it a crust and then shove the whole pan in the oven to cook through. The same technique also works for thicker cuts of beef, chicken or pork. Just don an oven mitt when you remove the pan or you’ll put a sear on your hand too. WHAT YOU’LL NEED 1 TBSP OLIVE OIL 180G COD FILLET ¼ T SP EACH SALT AND PEPPER 1 T BSP CHOPPED ALMONDS ½ TSP CHOPPED THYME 1 C UP MIXED CHERRY TOMATOES ½ LEMON, SLICED S LICED BASIL, FOR SERVING

HOW TO MAKE IT Preheat the oven to 180°. In a cast-iron pan, heat the oil on medium high. Hit the fish with the salt and pepper and sear it in the pan for 2 to 3 minutes. Flip; then sprinkle on the almonds and thyme. Scatter the tomatoes and lemon slices around the fish and put the pan in the oven until the fish is cooked through, about 2 minutes. Serve with basil. Feeds 1

Per Serving 1 380 kJ, 33g protein, 10g carbs (4g fibre), 18g fat 88 MH.CO.ZA | November 2016

If you’ve yet to master the pan-flip technique, don’t feel bad. Stirring with a spatula works just fine.


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lunch

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Spicy Ground Chicken and Vegetable Stir-Fry High heat cooks vegetables to crisp-tender perfection. But first sizzle the chicken so the greenery cooks in the savoury juices of the meat. Feel free to replace some of the vegetables with carrots, kale, and shredded brussels sprouts. Ground beef, pork, or lamb are also good. WHAT YOU’LL NEED 1 T BSP OLIVE OIL 1 T SP MINCED FRESH GINGER 250G GROUND CHICKEN ½ C UP SNAP PEAS, STRINGS REMOVED ½ C UP FRESH CORN KERNELS 2 B ABY BOK CHOY, SLICED 1 R ED CHILLI, SLICED 2 T BSP HOISIN SAUCE

HOW TO MAKE IT In a large nonstick pan, heat the oil on medium high. Add the ginger and mix it around until it smells good, about 30 seconds. Then add the chicken and cook, stirring often, until the meat is no longer pink, about 3 minutes. Add the snap peas, corn, bok choi, and chilli, and stir-fry everything until the chicken is browned and the vegetables are just tender, about 2 minutes. Finally, thin the hoisin sauce with 2 teaspoons of water, stir it in and serve. Feeds 1

Per Serving 2 630 kJ, 47g protein, 37g carbs (7g fibre), 34g fat

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dinner 

Pork Chop and Peaches with Sage Butter This recipe uses a cast-iron grill pan, which gets hot enough to add a smoky char to meat. We like Le Creuset’s Marseille Square Grill Pan (R1 500, lecreuset.co.za). It’ll last you at least one lifetime, but if you aren’t ready to shell out, a cast-iron pan will do the job. WHAT YOU’LL NEED 1 T BSP OLIVE OIL 1 B ONE-IN, THICK-CUT PORK CHOP (350G) 1 L ARGE SPRING ONION, CUT INTO 8 WEDGES 1 R IPE PEACH, CUT INTO 8 WEDGES 2 T BSP UNSALTED BUTTER 1-2 TSP CHOPPED FRESH SAGE

HOW TO MAKE IT Preheat the oven to 180°. In a griddle pan, heat the oil on medium high. Season the pork chop with salt and pepper; pop it into the pan. Sear it until grill marks form on the bottom, about 3 minutes, and then flip and add the shallot and peach wedges. Transfer to the oven and bake until the meat is 60°, about 6 minutes. Remove everything to a plate to rest. Add the butter and sage to the pan and toss. Pour the sage butter over the pork chop. Feeds 1

Per Serving 2 575 kJ, 56g protein, 28g carbs (2g fibre), 32g fat

November 2016 | MH.CO.ZA 89


Food + Nutrition

FAST FOODIE YOUR THREE GO-TO MEALS

NUTRITIONAL KNOW-HOW

Menu Decoder: Simply Asia

GOOD /

The Chicken Consomme Soup as a starter will help wake up the palate and keep you from overeating on the main. 540 kJ, 9g protein, 2g fat, 9g carbs. BETTER /

The Asian-themed chain offers modern takes on classic dishes – but be skeptical of menu items posing as healthy BY ADRIAN PENZHORN • PHOTOGRAPH JAMES GARAGHTY

1 2 3 4 5

Swap Your Starter

Chicken Or Beef?

What About Seafood?

Sides

Switching a starter for soup will save you up to 800 kilojoules and kickstart your meal with some clean and fresh flavour. The chicken consomme will give you 9 grams of protein in just 540 kJ. If you need a little more sustenance, though, go for the Prawn Tom Yum.

Each speciality main gives you the option of choosing between chicken or beef. Gram for gram, you’d be splitting hairs nutritionally, and while the chicken will give you slightly more protein packaged in fewer total kilojoules, it is a lot leaner.

There are a few seafood options too. Some of the rice-based dishes are good bets, but be wary of the Prawn Pad Thai and Yellow Noodle Seafood – which each provide over 4 000 kJ per serving. This may help if you are fuelling or refuelling, but not the best choice for a rest day.

An often forgotten yet important part of any take-away order is what you’re getting on the side. The choices here are a couple of rice or noodle options. Choosing steamed jasmine rice will add only 500 kJ and 28 g of carbs – and this is at least half of any other option.

90 MH.CO.ZA | November 2016

Curry, Noodles, Stir-Fry? Noodle dishes are generally higher in calories and carbs. Stir-fries and curries have a healthier macronutrient ratio that will give you a decent serve of protein and closely matched carbs. Stirfries are also packed with some nutrient dense extras, so this is our pick of the lot.

The Cashew Nut Stir-Fry comes in at just under 3 000 kJ with an even split between protein, fat and carbs. The fat is a little higher than some other options but the cashews are providing a heart healthy dose of unsaturated fats here. 2 950 kJ, 38g protein, 42g fat, 40g carbs. BEST /

Thai Green Curry Pesto with Mung Bean Noodles. Swapping the regular yellow noodles for mung bean noodles shaves off some calories and carbs. The dish is nice and lean – with a decent serving of fibre from the bean noodles and veg too. 2 300 kJ, 36g protein, 28g fat, 26g carbs.


Health Wellness 6 Mystery Pains, Solved! Find the cause, treat it right, and get on with life BY JULIE STEWART PHOTOGRAPH TOM SCHIERLITZ

W

WHACK YOUR

funny bone and you know the remedy: do the Macarena, curse like a sailor and rub it hard. Not all pain relief is so straight­forward. Consider back pain: it might start with an injury, but complications can turn an acute problem into a chronic one, says Ajay Wasan, vice chair for pain medicine at the University of Pittsburgh. The source can be tough to identify and the solution elusive. For most, pain ceases; but for an unlucky few, pain can persist for months or years and can come and go like a good-for-nothing brother-in-law. As frustrating as mysterious chronic pain can be, try not to stress about it. “Your emotional reaction can make you feel pain,” says Wasan. Besides the muscle tension anxiety creates, “the brain can act like an amplifier and make the perception of pain worse.” Here are six common types of chronic mystery pain, along with strategies to break the cycle of ache.

Headache The most common type of severe headache in men is the migraine – typically a throbbing on one side of the head that may worsen with physical activity. Migraines are genetic; one new theory as to their origin involves the brain cells that process scalp pain, which somehow can become hyperactive. Next most common is the tension headache, with diffuse, constant pain, often felt in bands. Cluster headaches often hit at night around one eye or on one side of the head, with tears and a runny nose. THE FIX

Keep a Headache Log This is the easiest way to identify your triggers, such as fatigue, food or stress. Once you notice a pattern, you’ll be able to take action, or at least have a more productive conversation with your doctor. Migraine Buddy is a highly rated free app. Kick the Pain-Pill Habit “Minimise chasing the pain with OTC meds,” says headache specialist Lawrence Robbins. Popping pain relievers15 or more days a month for three months can bring on more headaches. Try this: lie in a dark room with an ice pack where it hurts. Get Help Pronto If... Your headaches start after age 40; change rapidly; are associated with weakness, numbness, double vision, confusion, fever, difficulty walking or speaking or significant weight loss; and are severe from the start. You may have a serious health issue.


Backache

Nerve Pain

Muscle Pain

Achy Joints

Foot Pain

Over a quarter of men have had lower-back pain in the past three months, and Wasan, says everyone will experience it eventually. If you’ve been lucky so far, here’s a test to see if it’s in your future: When you stand for two hours at a time, does your lower back start to ache? If it does, your odds of developing lower-back trouble (i.e., pain bad enough to see a doctor about) within two years may be triple what it would’ve been if you were painfree, according to a study in the journal Spine.

Tingling, burning, numbness, and shooting pain stem from trouble in the nerve fibres that carry pain messages to the brain. “With nerve pain, there’s nothing actually wrong with the end organ, like tissue inflammation or damage,” says Kenneth Wu, a pain medicine expert at the University of Texas. Shingles, or herpes zoster, is one common nerve nemesis. Once you’ve had chicken pox, the virus hides out in your body and may reemerge as shingles if your immune system is weakened.

It’s one thing to be sore after a tough workout, but persistent muscle pain is something else entirely, says Naomi Lynn Gerber of George Mason University. The latter is known as myofascial pain syndrome, or MPS. It’s often a chronic condition that manifests as a deep, dull, persistent ache in the connective tissue. In some cases, you’ll feel a tight ropiness in the affected area or even a hard node (known as a trigger point). But at other times, the pain impacts an entire region of the body.

If you wake up in the morning feeling like the Tin Man and your joint pain can’t be linked to a specific injury, you may have osteo­arthritis (OA). You heard us. Contrary to popular belief, this isn’t just an old man’s disease. Research shows that more than half of OA sufferers are younger than 65. OA can affect any joint, but it’s common in the knees and hips. It’s a result of simple wear and tear to the cartilage that surrounds and protects your bones, says rehabilitation specialist Dean Reeves.

Got an ache in your heel that makes walking difficult and running out of the question? Then you may be suffering from plantar fasciitis, which is inflammation of the thick band of tissue on the bottom of your foot. But that’s not the only possible culprit behind heel pain. You could have torn ligaments or even a stress fracture, says Bruce Werber, a foot and ankle surgeon. If the ball of your foot is bothering you, blame a bunion, flat feet or nerve trouble.

I L L U S T R AT I O N S J A M E S P R O V O S T

THE FIX

THE FIX

THE FIX

THE FIX

THE FIX

Exercise It may sound counterintuitive to work out when your back hurts, but if the pain isn’t severe, exercise will help ease the hurt and also limit its return. “It’s important to strengthen your core and stay active,” says Wasan. Try spinning, rowing or yoga.

Play Defense If you’ve had chicken pox, you might consider getting a shingles vaccine. It’s usually recommended for adults 60 and older, but it may also help younger people who have autoimmune conditions, suggests research from the University of Alabama.

Consult a Trainer Maybe you don’t have MPS; maybe you’re just working out completely wrong. Have a chat with a credentialled fitness pro and ask him or her to review your exercise regime and technique, says sports medicine expert Jordan Metzl.

Get an Expert Opinion This is one instance where self-diagnosis or self-treatment shouldn’t be the first step. That’s because joint pain can have many different causes, including rheumatoid arthritis, gout, tendinitis, Lyme disease, and even statin drugs. Ask your doctor to figure it out.

Assess Your Footwear Have you been wearing the same athletic shoes for years? They may be worn out. Invest in a new pair and see if the problem disappears. Also note when your foot pain occurs. If it’s after a long day at work, your dress shoes may be the cause.

Take the Right Meds Wasan recommends nonprescription antiinflammatory drugs, such as ibuprofen or naproxen. A study in JAMA Internal Medicine found that for relieving acute back pain, naproxen works just as well as an opioid drug paired with naproxen.

Watch Your Sugar Excess blood glucose inflames nerves, which is why people with diabetes can lose sensation in their extremities. If diabetes runs in your family, watch your diet, stay active, and get checkups. Shoot for a fasting blood sugar level between 70 and 99 mg/dl.

Massage Yourself If you can detect a trigger point, try massaging it and the surrounding area. In a study from Thailand, people with upper-back trigger points who applied pressure to their back with a massage stick improved more than those who took ibuprofen instead.

Build a Foundation A physical therapist can help you strengthen mus­ cles around the joint. Or if your knees ache, try tai chi. In an Annals of Internal Medicine study, people who did tai chi twice a week improved their knee conditions as much as those who used a PT plan.

Stretch Your Calves If they’re tight, you lift your heel and put extra weight on your forefoot with each step. This can cause fractures, fasciitis and tendinitis. Do this: with your hands on a wall, step back with one leg. Lean in while pressing your back heel down. Hold 15 seconds.

Find a “Total Spine” Doc Sometimes physiatrists, neurologists, and spine surgeons tend to focus on their area of expertise. This can result in patients getting conflicting advice, Wasan says. So seek out a “total spine spec­ ialist,” who can offer a big-picture diagnosis.

Numb Those Nerves Apply lidocaine cream, says Wu. Your doctor might also recommend medications such as pregabalin, gabapentin, or even an antidepressant, he adds. Make an appointment with a neurologist for options that may be more advanced.

Manage Your Stress MPS may be more common during times of anxiety. Consider this: in a recent study from Israel, students developed more trigger points during exams – obviously a time of heightened stress. This was possibly due to increased muscle tension.

Look into Prolotherapy With this treatment, dextrose (sugar) is injected in and around the painful joint. In one small study, this was linked to minor cartilage growth in human knees with serious arthritis. Dextrose appears to stimulate cells to fix themselves, says Reeves.

See a Foot Specialist Schedule an X-ray if stretching, icing, and orthotics don’t defeat the pain. If plantar fasciitis is diag­nosed, steroid injections (up to twice a year) may help, says orthopaedic foot and ankle surgeon Andrew Hsu of UC Irvine. November 2016 | MH.CO.ZA 93


Health + Wellness

6 Airborne Toxic Events In summer, the living’s easy but breathing can be hard, thanks to ozone and other flying toxins. Don’t hold your breath for a solution – just follow this advice BY LAURA TEDESCO • ILLUSTRATION PAUL BLOW

WE’VE COME TO EXPECT FOUL AIR IN JOBURG AND

Pretoria – but Bloem? Kimberley? A 2014 WHO report found that air pollution in SA’s metropoles is comparable to mega-cities in China – and that the air in larger areas around the highveld is up to three times more polluted than what the WHO considers safe or healthy. But even those living in the heartland have to deal with high levels of particulate pollution and sulphur dioxide. And thanks to the combination of heat, smog and long afternoons spent outdoors, summer is high season for toxicchemical exposure. Here are six common offenders, and what you can do to breathe easier this summer.

Vehicle Exhaust

Ozone

Pool Fumes

Bonfire Smoke

THREAT LEVEL

THREAT LEVEL

THREAT LEVEL

THREAT LEVEL

THREAT LEVEL

Charcoal smoke contains a range of toxins, including a class of carcinogens called polycyclic aromatic hydrocarbons (PAHs). PAHs also form in charred meat – so try not to burn the steaks. PROTECT YOURSELF

Try gas: propane is a cleaner-burning fuel, says Patrick Kinney, an environmental health professor. But if you’re a charcoal devotee, just position your braai away from walls or awnings that stifle airflow, and stand back until the coals are white-hot. That’s when they smoke the least.

Particles from car and bus fumes can trigger inflammation, which can lead to heart damage, says environmental health expert John Balmes. Research shows that people who are around a lot of exhaust have higher blood pressure than those in safer zones. The risk is worse if you’re exercising and breathing heavily through your mouth. PROTECT YOURSELF

Bike or jog far from busy roads. If you can’t, pop 500 milligrams of vitamin C a day. The antioxidant counteracts the pollutants, says Balmes.

94 MH.CO.ZA | November 2016

Ground-level ozone, a product of sunlight passing through exhaust fumes and power-plant emissions, can cause inflammation and lead to lung and heart damage. PROTECT YOURSELF

Before you head outdoors for cardio or yard work, check saaqis.org.za, a site by the Dept. of Environmental Affairs that reports on air quality in SA. When ozone levels are high, stay indoors. In the car, shield yourself by keeping windows up and using the AC recirculation setting.

That “clean” smell at the pool isn’t chlorine. It’s trichloramine, a compound that forms when chlorine reacts with urine and sweat, says Ernest Blatchley III, an environmental engineer. Trichloramine exposure has been linked to asthma, and the byproduct of chlorine and trichloramine can irritate your lungs. PROTECT YOURSELF

Swim outdoors if you can; indoor pools trap fumes. And rinse off before you dive in; this can keep the problem from getting worse. Finally, tell your kid: no peeing in the pool.

Burning wood emits particles just as charcoal does; this can spike the risk of respiratory infection and heart disease in people with high exposure, says Leo Stockfelt, an expert in wood-smoke toxins. PROTECT YOURSELF

Why does campfire smoke follow you? Because you’re blocking the cool air moving towards the flame, says Stockfelt. That creates a low-pressure path for smoke to follow. Avoid damp wood (it smokes) and build your kindling to direct smoke upwards.

Petrol THREAT LEVEL

That gassy smell emanating from the mower is benzene, a carcinogen also found in cigarettes. The CDC’s 15-minute exposure threshold is 5 parts per million (ppm), but humans detect it starting at just 1.5 ppm. So odds are, you’re breathing in only a minuscule amount. PROTECT YOURSELF

Upgrade to a no-spill gas can, and put the nozzle directly into the mower tank; don’t use a funnel. With your car, resist the urge to top off after the pump clicks off. Topping off means more vapours and possible spillage.

ICONS SAM PEET

Charcoal Braai


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Success Money

Make Your Own Break

Mark Price doesn’t believe in taking the safe route. The former pro surfer has built a career on risky drop-ins, and the rewards run far deeper than dollar signs BY NARINA EXELBY � PHOTOGRAPHS GARY SALTER

w

WHEN SAN DIEGO-BASED

Mark Price was a teenager he wanted to travel the globe and compete on surfing’s world pro circuit. Now at age 55 he travels frequently, surfs (almost) every day and is CEO of the planet’s most forward-thinking surfboard company. And he has Kelly Slater as a business partner. It’s been quite a ride for the Durban boy who’s always been determined to live his dream – and who’s never shied away from taking risks. Growing up, Price assumed he’d be an electrical engineer – but when he arrived in Durban for varsity in 1979 he was horrified to discover that the heavy class schedule would leave no November 2016 | MH.CO.ZA 97


Success + Money

time for surfing. The easy-going 18-year-old, who’d first ridden a board five years earlier, was ranked number two on the domestic pro circuit and had dreams of making it big on the international scene – so immediately he did a 180 and switched to a BComm degree, because that timetable would allow him more time in the water. It was a reflex decision that set the course of his career. By the time lectures began in early 1980 Price was invited to compete on the international pro surfing circuit. Within days he’d packed his boards, ditched his studies and was en route to Australia for the start of the pro-surfing circuit. “I decided that life experience was more valuable than graduating,” he says. By the end of that year Price was ranked 17th in the world. That intrinsic need to surf has continued to influence the path of Price’s successful 34-year career in business. The sport has always been his priority, and Price has thought nothing of turning down job offers that would have taken him away from the coast, or with companies that don’t have surfing in their DNA. “I always knew that my entire life would be centred around surfing,” he says. “Surfing is my north star, and I have always aimed towards it when making pivotal decisions.” When he set himself up in the US it was Price’s surf roots that landed him a job with Gotcha, at the time a fledgling surfwear company that fellow Durbanite Michael Tomson had started in his Laguna Beach garage. Price’s career – and the company – flourished. Within five years he’d risen from working in customer service to being VP of Marketing and International, and by the end of the 80s Gotcha became the first surf-lifestyle brand to reach R1-billion in annual sales. Price was charging – he’d surfed the pro circuit for two years, had cameo appearances in a few surf movies and was, as Beach Culture magazine labelled him, “the consummate surf executive”. Mark Price was living the dream. After leaving Gotcha in 1992, he started Tavarua Surf Company, a clothing business he nurtured for eight years before joining RipCurl USA; then he took the position VP of Marketing at surf lifestyle brand Reef. LIFE WAS GOOD: PRICE HAD A SUCCESSFUL

career, a solid marriage and a stable job – until one day, in 2006, when he rode a surfboard shaped in a small factory in Australia. It was made from EPS foam and epoxy resin and included parabolic balsa wood rails, all more environmentally friendly than your standard surfboard materials, and it rocked his world. Within a week Price had resigned from Reef and become one of the original partners in the company that would become Firewire Surfboards. At the time it had no supply chain, no infrastructure, and was making 10 boards a week. To Price, that didn’t matter. He’d 98 MH.CO.ZA | November 2016

calculated the risk of joining the start-up and, he says, he had faith in the product. “Plus, as a lifelong surfer, the emotional excitement of being around surfboards and be by definition even closer to surfing, meant that I was hooked.” It wasn’t all an endless summer, and in the early years there were times when the company could barely break even: there have been many business challenges in essentially reinventing surfboard manufacture and getting an alternative product into the market. “We’re a surf technology company that happens to make surfboards,” explains Price. “Sometimes being too early is almost as bad as being too late.” Over the past 10 years, however, Firewire has thrived. From a team of 12 the company now employs 225 people; surfboard sales rival those of the company’s more established global competitors and, on Christmas Eve 2014, surf legend Kelly Slater signed on as a major investor. With surfing leading his way, Price has carved

“I chose a chance to surf over a formal education. And it has never held me back in any way.” a life that is true to who he is, that keeps him happy and healthy, and that allows him to thrive – and along his 34-year journey from customer service rookie to CEO of Firewire, he has learnt some valuable lessons along the way. How can you live the life you dream of, and build a successful career around your passion? This, says Price, is his advice:

1/ Combine Work with Play

Follow your passion and honour it, and things will work out in the long run. But you’ve got to keep the faith as that timeline for each person is different. If your job and what you’re passionate about are closely linked, they will feed off each other. When your work and play are so closely aligned, true passion is so automatic and nurturing that it won’t have to be a “management objective”. It’s innate and authentic. Prioritise achieving a work and personal life balance. If you blindly follow career opportunities without regard for that balance, you will never achieve it. You need to define, or perhaps redefine, “getting ahead” around that objective – which is difficult to do in our overly material world. Success in business requires a balance between assertiveness and humility. When you really go for it while surfing a wave, you

HOW TO CARVE A LIFE YOU LOVE THERE’S NO CHANCE YOU WANT TO WASTE YOUR TIME ON THIS PLANET. THIS IS PRICE MAKES THE MOST OF EVERY MOMENT, WORK AND PLAY: 1/ Find your passion and honour it forever. 2/ Stay mentally and physically fit. One without the other will ultimately become problematic. 3/ Focus a little more on needs versus wants. 4/ See the world as a holistic, interconnected living organism, of which we are one part, and not the whole. 5/ Remember this quote, by social reformer Theodore Parker: “The arc of the moral universe is long, but it always bends toward justice.”

maximise the experience. However, given the power of the ocean, you also have to match that aggression with a degree of humility in some circumstances, otherwise you’ll soon find yourself a leader without any followers.

2/ Be the Master of Your Time

Use your twenties to decide what you want to do. If the traditional school-study-work route isn’t your vibe, that’s okay. Know what you want and forge a path that works for you. I didn’t finish my university degree because I chose life experience (and the opportunity to surf) over formal education – and that has never held me back in any way. If you’re 25 and still unsure of what you want to do, give yourself a break and keep exploring. If you’re on the right track, however, be careful about taking time out as you could derail your progress. Use your thirties to become an expert at it and position yourself for future success. Spend your forties, fifties and beyond just reaping the financial rewards. Work always fills the time allotted to it – don’t let meetings meander. Keep your body strong. Always work out in the morning – you never know what is going to happen later in the day. Always travel with some bare-essential good nutrition. And know that as you get older, flexibility is more important than strength. Remember to stop and smell the roses. I don’t do it often enough, but I do try to make sure I never forget what they smell like.


Success + Money

“Your gut is seldom wrong. Learn to not only trust it, but to actually hear it.” success, while the wrong strategy flawless executed will probably fail. (That said, obviously, try to get both strategy and tactics right.)

4/ Take Those Risks

3/ Do Your Homework

When you are starting out in your career, it is far more important to join the right company in any capacity that you can, than it is to take the job description you want at the wrong company. A company that’s going places will create opportunities, and companies generally prefer to hire from within – so look for one you admire and find a way to get in that door. Read voraciously. The right books will further your education. I have always been an avid reader and that, combined with global travels at a young age, was instrumental in shaping my world view. Never try and remember anything. Make a note immediately. Follow up. This is the single most important thing to get right. If you say you are going to do something make sure you do it, and if you ask someone else to do something, make sure they did it. Find yourself a mentor. A mentor allows you to break out of the relatively narrow learning

READ YOUR WAY TO SUCCESS IF THERE ARE THREE BOOKS TO READ TO HELP YOU GET AHEAD, MARK PRICE SAYS, LET IT BE THESE.

The Ecology of Commerce by Paul Hawkins Hawkins laid out a case for why businesses need to change how they operate if humans are going to have a long-term future. He also shows that being a better steward of the earth and creating shareholder value are not mutually exclusive concepts.

100 MH.CO.ZA | November 2016

curve that your specific job description offers, and that exposes you to a broader cross-section of business experience. There is so much to learn. Surround yourself with people who challenge you, and then let them. The most important thing in the world is someone else’s time. Don’t waste it. Keep your eyes and ears open. It is less important to set specific career goals than it is to pay very close attention to everything going on around you along the way. Learn to recognise opportunities that present themselves – and take them. Make sure you at least have a working knowledge of finance. Product development, sales or marketing are probably more interesting areas, but there is always a financial component to strategic and tactical decisions – and even many creative ones. Try and balance your left and right brain strengths and you won’t regret it. Always get the big picture right. The right strategy poorly executed still has a chance of

Differentiate or Die by Jack Trout The title speaks for itself – don’t come to market with me-too product. There are enough of those out there already. Too many, in fact.

The 22 Immutable Laws of Marketing by Al Ries and Jack Trout The marketing landscape has changed dramatically over the past decade, but most of the principles outlined in this book (published in 1993) remain relevant even today. It’s a quick read and worth referring from time to time, even if only for affirmation.

Your gut is seldom wrong. Learn to not only trust it, but to actually hear it. When there are tough decisions to make, I draw on gut feel combined with experience, and draw out various scenarios and consequences to determine the best outcome. Take on big decisions in a studied but timely manner. They seldom get easier with procrastination – and your range of options usually shrinks over time. It’s smart management to actually look for battles to lose in order to win the war. Be decisive. I prefer to make 10 in a day and risk one being wrong, than to only make five and be sure all of them are right. You can correct mistakes, and the pace of business today requires prompt action.

5/ Starting with a Start-Up

Don’t take a knife to a gunfight. You need a unique product or service, passion and funding. I learnt this through my company Tavarua, which I liquidated after eight years. It was under-funded from day one and that was our ultimate undoing, despite all the sweat equity that went into it. Before you join a start-up get a sense of the financial resources at their disposal. Inevitably they take much longer to break even, and it costs far more than planned to get there. A very high percentage of start-ups fail, often due to lack of cash. Make sure there is upside for you if the company makes it: there should be a reward for the risk you take and, particularly if you’re taking a pay cut, the opportunity cost of lost wages in the short term. Negotiate a reasonable severance in advance in case they have to lay you off, especially if you are leaving a stable position to join. Start-ups are volatile by nature so you could lose your job even if the company does not fail. If you want to get a product out there, make sure you bring tangible value to the market. You’ll need funding to hang in there for far longer than you think it will take to succeed – and if possible have reserve funding in place at the start. And you’d better bring outsized tenacity to the table. Discipline is also vital – in the long run the business you turn down is often more important than the business that you take on. 


Success + Money

The MH Guide to Tax Season Sooner or later the taxman comes for all of us. Yup, even Trump. Get ahead of the curve – here’s how to submit like a man

P H O T O G R A P H G E T T Y/ G A L L O I M A G E S

BY LEIGH SCHALLER

Figure Out What Type of Taxpayer You Are

Find and Protect Your Papers

File Away

Look For the Devil in the Details

Make Sure Your Expert is Legit!

In the all-seeing eye of the SA Revenue Service, not all tax affairs are created equal. If all your cash comes from a single salary, filing your return should be a simple task and you have until 25 November to do so via Efiling. (If you received less than R350 000 from one employer in the tax year, and you don’t have other sources of income, you won’t need to submit a return at all.) But if you’re a business owner or earn additional income, it can be difficult to work out what you are entitled to deduct, explains Wessel Smit, owner of tax consultancy The Core Group. You may need to register as a provisional tax payer and file multiple tax returns, so it might be best to contact a professional.

Filing taxes is like cooking: half the effort comes from assembling the ingredients. In this case, we’re talking documentation. This includes pension fund and medical certificates proof of rental income, a logbook where you claim travel deductions. Sars will have already preloaded your Employees Tax Certificate (IRP5) onto your eFiling profile, but it’s a good idea to get a copy from your employer anyway – because Sars has been known to incorrectly load IRP5s, says financial planner and tax practitioner Charné van der Walt. Keep copies of all your documents relating to your tax return for at least five years after assessment as Sars may ask you to submit them later.

Procrastination and taxes do not go well together. Smit recommends filing a month before 25 November, in case something unexpected happens. Once you’ve assembled your paperwork, log into your profile, navigate to Returns Issued and look for a dropdown menu in the right-hand corner where you can select the tax year. What follows is a series of Yes/No questions that will determine how your IRP5 will load. For example, the page will ask if you have a pension – by clicking Yes you will be able to fill in amounts for your pension fund on the next page, which contains your IRP5. This shouldn’t be too difficult to complete – provided you followed step two.

“Sars is very strict when it comes to checking if the contact details and addresses that are on your IRP5 differ from the details that you gave them elsewhere,” says Van der Walt. This is why it is essential that you get a copy of your IRP5 before filing and check that it lists the same address as is on your eFiling page. “I have had cases where companies put their own addresses and contact numbers in their employees IRP5s. I had get the clients to ask their employers to correct this,” says Van der Walt. Sars sometimes asks people with conflicting details to go to a branch to verify them in person. Considering how long the lines can be, you probably want to avoid doing this.

No one wants to spend extra money on stuff you can do yourself. However, if Sars starts to dispute your deductions or if you encounter the sort of difficulty a Google search can’t fix, then it may be time to get in a hired gun. Just make sure that they are legitimate. Tax practitioners are required to register with a professional body, adhere to a code of conduct and undergo continuous training. Before giving a practitioner access to your tax matters, ask for their PR number and enter it into Sars’ Tax Practitioner Registration Status query page, to confirm you’re in good hands.

What To Do If... Sars Comes For You

Sometimes after filing, Sars will contact you for more information. They may request that you provide them with supporting documents by loading them onto the eFiling website. Usually this is not a problem – if you don’t delay. “The biggest mistake that taxpayers make is missing a Sars request deadline and leaving it for months. That makes it a lot more difficult,” says Smit. Although

it’s not compulsory, Van der Walt advises that you also upload bank statements and payslips when Sars asks for documentation. Remember that the eFiling website accepts Jpeg and PDF files and only 20 files at a time. “That way SARS can see what income you received and that you aren’t trying to mislead them. It just shows that you are open and honest about your income.” Unlike Trump. November 2016 | MH.CO.ZA 101


CREATEYOUR OWNADVENTURE

Pack up and go. For most of us, that’s the dream. For this couple, it’s a way of life WORDS AND PHOTOGRAPHS KELVIN TRAUTMAN / P102

102 MH.CO.ZA | November 2016


BREATHING ON MY LEFT, THE FRAME OF MY GOGGLES

was filled with nothing but miles of open ocean. With a gulp of air on the right, I caught glimpses of scenic, rugged cliffs. Sunshine filtered everywhere through the clear water as I trailed behind the floats of our raft. Sabrina had taken over pulling the raft for the last relaxed swim shift of the day. We were headed towards a small Greek island 3km from the mainland with a tiny deserted church, one of the country’s oldest – together with some nesting birds, it would be our home for the night. This was the rhythm of our days, a self-supported swim adventure through the Greek islands.


SIX MONTHS EARLIER WE HAD SAT AROUND THE DINNER TABLE WITH A BOTTLE OF WINE , a world map and the beginnings of an idea. It was potentially risky, hopefully bold, and, crucial to any proper adventure, with an utterly unknown outcome. With one waterproof bag, a raft we had built ourselves, some local maps and only the vaguest idea of a plan, we spent two weeks exploring the Aegean Sea. Swimming approximately 8km a day we journeyed up the eastern coastline of Zakynthos and Kefalonia Islands, located west of Greece’s mainland. We towed our baggage-laden raft behind us throughout the 71km logged on the trip.

1. DESIGN YOUR OWN TRIP

With any self-supported mission, you have to be flexible. From sketch designs we built a sea-worthy raft capable of carrying 20kg of water, food and basic shelter. Preparation, apart from the training, included refresher life-saving training and a comprehensive first-aid course, so we could feel confident in our independence. The beauty of having no set itinerary meant we weren’t stressing to meet a schedule, and we were able to adjust and change our plans on the fly – so our route was determined by what we discovered along the way. This really helped with our first unpredictable mishap on day two, when the main paddle shafts, holding the raft together, broke. We immediately headed for shore and managed to put together a splintstyle repair job using some beach driftwood. The raft gained some local character and we soldiered on. Two days later an Atlantic frontal system arrived and we knew our raft wasn’t going to withstand it. We headed inland and hitchhiked to a nearby village. With some broken English, animated sign-making and map pointing we put Plan B into action: hiring a local rusty scooter we rattled to the north of the island just in time for the ferry north to Kefalonia and more seasonal conditions. Chatting to the locals and having an open mind is a key ingredient for any would-be adventurer. 104 MH.CO.ZA | November 2016

2. CONQUER YOUR FEARS

Sabrina grew up on a farm in Zambia, around 1 600km from the Indian Ocean. The concept of swimming around a Greek Island frightened her. “Will we be crossing deep ocean channels? Are there going to be jellyfish? Are we going to see sharks?” she kept asking during our pre-trip planning. Six months of training – swimming out through Durban’s surf and some uncomfortable mornings treading water at the backline, trying not to think about what lurked below – were all part of the preparations. After arriving into the tiny Zakynthos airport, we headed straight to the nearby Korithiou beach. We were nervous and proud at the same time – we were at our starting line. As I assembled the raft, pumping up the pontoons and tying on our drybags, hoisting our safety flag, I could sense Sabrina’s trepidation pulling on her swim cap and goggles as we walked into water. Two weeks later we had swum in a range of conditions, dodged boats and jellyfish, become master breath-holders as we took time to explore the caves and inlets we passed en route. The ocean and Sabrina had become life-long friends and an exciting blank canvas for future expeditions. This is the lure of adventure: pushing some comfort boundaries, going somewhere new and doing something a little different. It’s where you learn the most about yourself.

3. FILL YOUR HOLIDAY WITH SOME ADRENALINE

It was 8pm. The sun was shining – it was a perfect summer evening in the Northern Alps. Peering through my goggles, I could see Sabrina just ahead of me. The water in the high-altitude lake we were swimming in was impossibly blue; I remember thinking how much it reminded me of the Mediterranean. We were in Germany on a work trip at the time – three months until we departed on our swim adventure – and had made a mission to find this lake to do some training . We would never had found this place if it weren’t for the motivation to train for our trip. Exercising on holiday is both fun and rewarding: the prep of training in varied locations meant that once we started the trip the actual swimming didn’t feel like hard work. We could just enjoy the salty endorphins and be absorbed into the pace of Greek Island life.

“This is the lure of adventure: it’s where you learn the most about yourself.”


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4. ENJOY THE CULTURE

On Day 6 we ran out of fresh water. We hid our raft behind some rocks at a small beach cove, and headed inland with our water containers. We crested a steep hill and stumbled upon a little olive farm. I knocked on the door; ready to use my best sign language (my Greek vocab was non-existent) to explain we needed some fresh water. A very old lady answered the door. She took one look at me and asked, “How can I help you?” She welcomed us in warmly – and it turned out the olive farmer knew and had worked with my grandfather in Zimbabwe four decades ago. We spent the afternoon on their patio hearing about his escapades in Africa while being served freshly pressed virgin olive oil, fish and sundried tomatoes straight from their garden on the roof. We had been living off a variety of freeze-dried meal packs, so we reveled in the fresh, local Greek cuisine – and the unique opportunity to absorb some sense of local island life. We left with a bag of fresh supplies and an open invitation to come back to spend a summer pressing olives. One of the biggest perks of travelling is the chance to meet new and interesting people, so make sure your itinerary includes some downtime. Knock on doors, chat to locals and share some stories. Those memories last much longer than the achievement of a successful mission. 106 MH.CO.ZA | November 2016

5. MAKE QUALITY TIME

By Day 10 we were dog-tired. The swimming was turning into a slog; the weather had turned again and we had a head wind and choppy seas to contend with. I eased up on the pace, and with a hand-squeeze for reassurance, we made landfall at a small inlet beach. Low on supplies after a day of toil, it was time to up the ante on the romance. I had spotted some lights on top of the hills – so after finding a spot on the beach to set up camp, we scrambled up the cliff path to find an idyllic local Greek tavern. We gorged on fresh seafood, salad and carafes of local wine. Winding our way down to our little beach camp after a dinner fit for kings, we stopped to take in the moonlit ocean views, it was a moment to savour. Travelling with other people is always a compromise – we are on a perpetual quest for the middle road. I like to be far away from people, pushing my physical limits in the limited downtime that I get between assignments – and Sabrina’s ideal is picnics and strawberry feasts. This trip might have been a little more of what I liked, but together we made it one for the memory bank. Strive for a balance between what each of you wants; this is your hard-earned time off and a prime chance to connect.

“We had salty showers, wore the same T-shirts for weeks, caught our dinner...”

6. DISCONNECT. THEN RECHARGE

The trip was in part inspired by a shared love of historical novels from adventurers and pioneers, like Columbus and Hemingway. Swim up to an island, even if it was 30m2, unpacking our raft and setting up our humble camp for the evening made us feel like pioneers. It was also a chance to cast off the modern trappings of our daily life back home. In a world more connected than ever, going off the grid even for a few days can be liberating – and we find ourselves looking for ways to do this again and again. Being self-supported is a trump card in the disconnection game: we had salty showers, wore the same T-shirts for weeks, caught our own dinners, made makeshift camps and passed time by chatting to each other. We watched the sunset and sunrise every day, wrote, planned, dreamed –and, not surprisingly, came home feeling like we had just taken one huge deep breath. Ready to face the real world again. 


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The

30

Day

The stress of an impending summer holiday can play havoc with your best-laid plans to look good when you get there – which is why we’ve created this calendar. With just one simple step per day, you’ll be packing abs for days by the end of the month / By Tom Ward / P.109

P H O T O G R A P H T U R E L I L L E G R AV E N

Six-Pack Primer


ADIÓS BEER BELLY!

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Let’s Go! 30. UNDESK YOURSELF Prolonged sitting (like a deskbound 9-5) tilts your pelvis forward, creating a phantom paunch that can make a mockery of your abs-sculpting efforts. Your saviour is mobility guru Kelly Starrett. Perform this stretch once a day to stand taller before take-off.

29

COUCH STRETCH 2 sets of 60 seconds per leg A

B

Kneel with the front of your foot against a wall. Bring your left knee forward into a lunge (A) and straighten your torso, head up. Bring your right leg vertical to the wall, pushing your knee into the corner (B). Hold for one minute, then switch legs.

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N O W TA K E A D E E P B R E AT H . . .

It’s tempting to jump straight into torrents of crunches, breathlessly busting out reps. But for maximum benefits, breathe out at the top of each rep – when your core is working hardest – to better contract your abs for a stronger muscular response.

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. . . A N D B E A C A L C U L AT I N G M A N

Chipping away at fat doesn’t demand a flat diet.

B E E F U P, C U T D O W N

You know that loading up on protein will help you carve out abs, but you might not be aware that red meat is also adept at re-upping testosterone levels, which will make burning through your fat reserves even easier. Sick of the shakes? Chow down on some biltong.

26. MAKE THE CUT Everyone has abs – most are simply swaddled in a little too much padding. Use pro Muay Thai warrior David Tieu’s daily circuit to super-charge your metabolism SHADOW BOXING 3 sets of five minutes

SPRINT 5 sets of two minutes

CYCLING 1 set of 30min

Ducking, weaving and punching is a far more efficient – and enjoyable – way to burn calories than yet another slog around the block.

Interval sprints burn fat faster than trying to hit Canelo. Jog at a steady speed for 30 seconds, then up the pace by 5km/h for the next 30 seconds. Repeat.

Avoid burnout by adding a bit of steady-state work too. Take a bike out for 5K – you can throw in a few incline sprints to finish, of course.

110 MH.CO.ZA | November 2016

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WEEK 2

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When you perform your core set is as important as how. A study in Sports Medicine found people complete more reps when it’s done earlier in a session. The lack of fatigue helps you train your core with more intensity, too, for better form in the rest of your workout.

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Treat Yourself

After a week of hard work, it’s time to reward yourself with some traditional Friday fare. Nutritionist Rhiannon Lambert has crafted a leaner, muscle-repairing fish ’n chips. Battered sausage not included. (Sorry.) INGREDIENTS

1 sweet potato, medium, cut into wedges 1 Tbsp coconut oil Paprika, pinch Himalayan salt, pinch 1 egg, beaten Dried herbs, large pinch 30g ground almonds 130g hake fillet METHOD

Cover the wedges with coconut oil, paprika and salt, then roast in the oven at 200° for 45 minutes to get started. For the topping, mix the egg, herbs and almonds and brush over the hake, which has been found by researchers at the Nutrition & Obesity Unit of Hospital Ramón y Cajal in Madrid to aid weight-loss over other types of white fish. Fry the seasoned fish in a pan until flaky, then serve alongside the wedges. And, as it’s the weekend, you’ll want a drink to wash it down.

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Scorching through fat is thirsty work.

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HELLO SIX-PACK!

Keep It Up! 23. TAKE YOUR ABS OUTSIDE Spending hours in a gym just so you can enjoy the sun for one week is bad maths. Get a hit of vit D and add core strength with this outdoor session from PT Joe Cooper. Do each move in order for 3 sets, with 90 seconds’ rest. RAISED PLANK + KNEE TUCK 3 sets of 45 seconds

SUPINE CYCLING 3 sets of 45 seconds A B

Lie with your legs raised at a right angle (A). Lift your shoulders a few inches off the ground and extend your right leg, keeping it close to the ground (B). Keep alternating sides in a cycling motion.

LATERAL PLANK 3 sets of 10 reps on each side A

A

B

Place your forearms on a bench in a plank position (A). Bring one knee up, tucking it under your lower chest. Alternate sides and repeat.

BBQ Body Fat

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Toast Your Progress

Without the odd indulgence, a man is liable to become disenchanted. Negate the risk of coming off the rails entirely with our Vodka Scorcher. INGREDIENTS

25ml vodka A green chilli, de-seeded ½ lime, juiced Himalayan Salt, pinch 150ml soda water

Upgrade your braai for beach-body season with a marinade that will add flavour to your chicken or beef, with a liberal serving of six-pack bonuses. INGREDIENTS

METHOD

Vodka is low in flab-fortifying natural sugars. Combined with capsaicin-rich chilli – 1g of which has been proven to reduce cravings – you have a potent motivational pickme-up. Add the juice from half a lime, then shake the lot and pour over ice. Add a pinch of salt and finish with soda water. Get ready for the your second seven days.

1 Tbsp miso paste 2 Tbsp sriracha 1 Tbsp apple cider vinegar 2 Tbsp maple syrup METHOD

Make a paste from equal parts miso and water, then add hot sauce, vinegar and syrup and whisk until smooth. Acetic acid in vinegar activates a gene called AMPK, which tells your body to catabolise fat. Apply to meat, then get cooking.

Don’t get up just yet. Turn into a side plank with your shoulders at 90-degrees to the ground (A). Bring your top knee into your chest and tap it (B). Do all 10, then switch.

22 Send excess body fat up in smoke.


ADIÓS BEER BELLY!

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WEEK 2 CONTINUED

21 D O C T O R T H E R E S U LT S

A shredded physique starts with the thyroid: hormone imbalances here can lead to weight gain and fatigue. If your hard efforts (be honest, now) aren’t reaping results, speak to your GP about the drug levothyroxine, which works as a replacement for unbalanced hormones.

20 TRAIN FOR THE LONG GAME

A dip in motivation as you near the two-week mark is to be expected. But bear in mind that a Finnish study found boxers who crash-dieted to make weight were three times more likely to be obese by age 60. Rather than seeing your fortnight in the sun as the finish line, choose a goal now to meet after your holiday. A 10K PB is easier on the willpower than the thought of eternal abs sessions.

19 UPSET THE BALANCE

It’s time to add another dimension to your workouts. Most core moves focus on a single plane of motion, but challenging your body through unstable, unilateral moves will activate your entire core for the rest of your training, so add in a few feet-elevated push-ups and one-leg burpees.

18

Tea Yourself Up

All that sweat can take it out of you, so stick the kettle on. Green and oolong tea’s lipid-metabolising catechins have long been praised in the fight against flab, but a recent study by the Journal of Nutrition and Metabolism showed white tea beats both by not only boosting the breakdown of fat, but preventing the formation of new fat cells altogether.

Save The Pizza for the Morning

A Domino’s-shaped slip-up is forgivable. But while your flatmates stuff their faces, waiting until morning to sate your own hunger will mitigate some of the fallout. Carbs that have been cooked then cooled – think cold pizza, or a pasta/potato salad – are converted into fatty acids rather than sugar, providing superior fitness fuel.

Halfway There!

16 Supercharge Your Satiety

Enjoying a greasy wheel at the two-week mark is all well and good, but it’s imperative you avoid further gorging from here on in. To add toothsome variety, Lambert suggests a well-stocked cupboard of condiments.

15. RAMP UP YOUR ROUTINE As an ex-bodybuilder turned personal trainer, Lee Bennett knows improved posture will uncover definition where it matters. Do it first thing, every other morning. RENEGADE ROW 2 sets of 20 reps A

Argan oil

Olive oil’s nuttier cousin, argan will replenish your appetite for fish and salad dishes, as well as balancing blood sugar and boosting your digestion.

Optimise your cheat meals to slice fat.

B

In a plank position with a dumbbell in each hand (A), lift one weight into your chest (B), then lower to the ground before repeating with the other hand.

STRAIGHT ARM PULL-DOWN 2 sets of 15 reps A

B

Guacamole

Avos pack monounsaturated fats and mannoheptulose sugars, which slow insulin release and enhance calcium absorption – both essential for a leaner physique.

Grab a shoulder-width, shoulderheight bar (A) and drive it down to your knees, arms straight (B). Slowly let the bar back up.

SWISS BALL HYPER EXTENSION 2 sets of 10 reps A

Salsa

Replace your sugar-heavy BBQ and tomato sauces with half a cup of salsa. This simple swap alone is proven to cut belly fat. 112 MH.CO.ZA | November 2016

B

With your stomach on a stability ball, anchor your feet against the wall (A) and hinge back at the hips to drive your shoulders up (B). Lower and repeat.

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HELLO SIX-PACK!

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WEEK 3

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13 W E I G H U P YO U R O P T I O N S

The European Journal of Applied Physiology found that athletes training in a vest weighing 10% of their bodyweight significantly improved their VO 2 max, helping them reach the fat-burning sweet spot of around 70%. Wear one during your bodyweight and cardio workouts from here on out. From R670 to R1 460, rebelstore.co.za

12. TAKE THE AB LESS TRAINED Sure, crunches will build a basic four-pack, but you’ve built up enough strength to stretch your entire core. Work through Bennett’s moves to get one step closer to the legendary eight. HANGING OBLIQUE KNEE TUCK 3 sets of 15 reps

A

B

LYING LEG RAISE 3 sets of 15 reps A

Lying on a flat bench (A), raise your straight legs to a vertical position (B). Brace your glutes as you lower them for a fuller stomach definition.

WEIGHTED PLANK TWIST 3 sets of 15 reps A

With a shoulder-width overhand grip on a pull-up bar (A), lift your knees up to the left (B). Lower then raise to the other side.

B

B

From a push-up position with light dumbbells, tense your core to raise one arm in an arc (A). Reverse to curl it under your body (B). Switch sides.

Sick of chicken? Start seeing red.

Go DIY and give ice-cream vans the cold shoulder.

Freeze Your Assets

It’s hot out there and you deserve a summer treat. Lambert recommends putting your energy supps on ice and making a 14-day batch to last until you fly. INGREDIENTS

1 tsp matcha powder 1 tsp ginseng powder 200ml coconut water METHOD

Matcha increases thermogenesis by up to 43%, so start by mixing 1 tsp with another of ginseng powder, which boosts cognitive function to combat fatigue. Add 200ml coconut water to the mixture and freeze in an ice-lolly mould overnight.

11

Go Grass-Fed

As a twice-weekly reward for making it this far, swap your evening chicken breast for top-quality ribeye. CLA (conjugated linoleic acid) is an essential fatty acid adept at increasing metabolism and prohibiting fat storage, resulting in leaner muscle mass. Grassfed steaks are particularly plentiful, with 4.3mg of CLA per gram of fat, meaning a 230g ribeye steak is both the tastiest and smartest cut for the last week.

November 2016 | MH.CO.ZA 113


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The Final Push! 10

DOUBLE UP ON YO U R T R A I N I N G

We’re not, however, giving you carte blanche to go overboard with dietary deviations. Arizona State Uni studies found people overeat on days when they hit the gym, believing their good deed deserves a reward. Two shorter sessions will keep you honest all the way to the boarding gate. And if you require a bit of tough love...

07. HANG OUT FOR A V-SHAPE Hanging core moves allow for a greater range of motion while pumping your upper body too. Calisthenics legend Lee Wade Turner shows you how to go vertical. This is what your workout looks like until departure. TOES-TO-BAR 3 sets of 5 reps A

B

09 S H OC K YO U R S E LF INTO ACTION

Pavlovian conditioning holds that good behaviour can be enforced through reward and negative actions rooted out through mild punishment. It’s a theory the creators of the Pavlok have taken to heart, with a band programmed to give you a jolt each time you reach for a sugary snack. $169, pavlok.com

WINDSHIELD WIPER 3 sets of 5 reps

A

B

From a dead hang (A), lift toes-to-bar before lowering your legs to the left, pulling on your right arm to adjust to the weight (B). Reverse and repeat.

08

KNEES-TO-ELBOWS 3 sets of 10 reps

DRINK UP

As you wind up for the last week, it’s essential to keep your hydration in check. Don’t believe the hype around those specialty health waters – coconut, maple, even birch – and stick with (lots) of the regular kind.

114 MH.CO.ZA | November 2016

06

Raise your legs slowly through 90degrees all the way to meet the bar.

A

B

Flesh Out Your Breakfast

With arms straight and palms forward, pull down on the bar, drawing your shoulder blades back as you tuck your knees up to touch your elbows (A). Slowly lower (B).

Your abs may be rock hard, but last-minute bloating won’t do your definition any favours. With probiotic properties and plentiful fibre, newly touted superfood watermelon is a key ally in scooping out a defined stomach. Sprinkle with an equal-parts mixture of cumin, coriander and chilli powder to fuel further metabolic fire.

A supercharged way to seed new definition.

05 JOIN THE REAL PA R T N E R WOR KOU T

Your better half can assist with extracurricular core work to benefit you both. Adult blogger and author of Girl On The Net clues you in: “Start with your partner facing away and leaning forward. Neither of you should be supported by anything. Instead, hold onto her forearms to utilise each other’s bodyweight. It will feel great for her, and will engage your core and thighs, too.” Girl on the Net R187, takealot.com


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HELLO SIXPACK!

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WEEK 4

OBLIQUE CRUNCH 2 sets of 10 reps

04. PUMP UP FOR TAKE-OFF

A

After four weeks of enterprise, this 10minute session, from PT Leo Savage, leaves nothing to chance. Slow each rep and reduce the rest times for increased blood flow to your muscles. It will work as a prepool pump, too.

03

Acidify Brassica

The high-fibre greens you’ve been mainlining are all well and good, but their starch raffinose can be difficult for the body to digest. It often breaks down into methane gas, which leads to bloating (not to mention other unattractive side-effects). Spare your gut by dousing your greens in lemon juice to stimulate digestive enzymes before meals.

ECCENTRIC PRESS-UP 2 sets of 10 reps

TOE TOUCH 2 sets of 10 reps, 60 seconds’ rest

A

A B B

B

Lying flat with your arms held above your head (A), raise your right leg and left arm and totuch your toe (B). Slowly lower,then repeat on the other side, alternating sides as you crunch up.

Lean Out Like a Pro

Shunning fluids might be a steadfast bodybuilder’s trick, but if your biceps don’t outweigh your brain, you’ll opt for smarter, safer ways to fight water retention. Drink Lambert’s hydrating, muscle-fortifying smoothie first thing each morning, and once more before boarding your flight.

Slowing down on the descent will encourage a greater pump across your torso, emphasising your newly lean abdominals. Take a full three seconds to lower (A), pause for a second at the bottom (B) and push back explosively to the top. You’re ready to start strutting.

Lie with your arms over your head (A). Now raise your legs straight up (B) and touch your toes with both hands (if you can). Slowly lower down to the starting position and repeat.

02

INGREDIENTS

A banana, chopped 200ml unsweetened almond milk 2 scoops vanilla whey isolate 100ml water

METHOD

Staying hydrated is the key to avoiding unnecessary water retention; luckily, bananas are adept at stopping your kidneys latching onto sodium and

stockpiling water as a result. And opting for clean, sugar-free supplements will power fat-burning muscle without leading to excess bulk. Blend everything and serve over ice.

Shake off that last stubborn layer.

01

GET IN THE

H O L I D AY M O O D

You’ve put in 30 days of solid work – don’t waste it by hiding those those new abs behind a sunburn on your first day out. No matter how light or dark your skin tone, you’ll want an SPF range of at least 30+ to guard against burning – and cancer too.


RIDE FREE


The ultimate holiday: you, four wheels and miles of unadulterated tarmac. It’s time to burn rubber along five of Africa’s greatest routes, and learn that all roads lead to something new

Words and Photographs by Kieran Legg Nov 2016, P117


NAMIBIA

F I RST ST O P/

I WAS HIKING IN FLIP FLOPS. THAT’S WHAT MY

better half’s dad told us when he heard about my plan to tackle the lunar landscape of Namibia with nothing more than a sedan and a bit of local intuition. I’d never thought of it that way; growing up in the country it was common for us to bundle into an ill-equipped hatchback and saunter off to Cape Town, my brother and I sitting in the back, prising boiled eggs and toast from foil wrapping as my parents blasted AC/DC from the bottomed-out stereo. We’d park at the border to South Africa, next to pale German tourists congregated around gargantuan 4x4s, our bright T-shirts and ripped shorts clashing with their starchy khaki uniforms. Whether it was our old Citi Golf or in the new Polo, we’d kick up dust, taking detours to find that “farm stall with the dried apricots” my mom remembered from a decade ago. And sure, there were hitches. Namely almost running out of petrol 50kms out from Keetmanshoop and dropping our speed to a crawl to conserve the little juice we had left. Or that time a springbok decided it might want to jump through our windshield. But at the end of it, there would be a dust-covered car in a driveway, the tread on the tyres burnt down by an invisible millimetre, and the inescapable feeling that this vehicle would always be tied to that special summer run to the Mother City. It’s why, when I crossed the Namibian border last year, swerving off the highway onto the rutted dirt roads that converge on the Fish River Canyon I thought: “Damn right I’m hiking in flip flops.”

01

Fish River Canyon

The territory around the Fish River Canyon – the world’s second largest, by the way, just behind America’s Grand – is crisscrossed with barely formal roads. It’s fodder for those offroaders, but in my city cruiser I was forced to drop to 60km/h and watch out for the tufts of sand that build up like miniature dunes in the middle of the trail. Hit a pothole and you risk sliding across the road, the sand turning any traction you have left into a tilting tumble into a ditch. Outside, the landscape starts to shift, from flat sections of sand to a rubble-strewn landscape littered with giant split boulders. It’s when we realise we are the only ones on the road. That, after hours roaring up the tarmac from Cape Town, we’re having our first taste of unbridled freedom. All that mattered was guiding this silver bullet of a car through this alien scenery. Well, that and singing along to the same Tame Impala song we’ve had on loop since that morning. Our trail mix is running low, and the petrol light has just flickered on, our energy is flagging, and I’m almost certain I’m rolling on a flat tyre. But part of me doesn’t want to stop driving, to rip myself from this meditative state behind the wheel. I’ve got everything I need: the perfect partner in crime by my side and the whole world just the push of an accelerator and the turn of a steering wheel away.

MEN’S HEALTH The Rand has plummeted, but that doesn’t mean your daily drive should be CAR AWARDS diluted. We’ve tested the best cars on the market – here our 10 favourites 118 MH.CO.ZA | November 2016


/ DRIVE / CAR SPECIAL

S E C O N D ST O P/

02

Windhoek

T H I R D ST O P/

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Swakopmund

L A ST ST O P/

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Etosha Pan

Every perfect road trip needs an itinerary, but A few years ago I had travelled as part of a Here’s the crazy thing about the pan, it magniyou’ll forge better memories leaving breathing convoy of 4x4s, journeying north and camping fies that freedom you feel on the open road. room for a couple detours. For us, it was spotting everywhere we stopped. We pitched tents on Whip out a map and you’re presented with a pair of giraffes meandering across the road. the Angolan border, where crocodiles watched endless, wild territory to claim as your own. My girlfriend’s jaw dropped. As from the water’s glimmering But where most people opt to either rent a 4x4 an American whom I had wanted surface and our campfire became or tag along on the backs of behemoth trundlers to introduce to the untamed terrain a beacon for their lazy crawl onto built to scout out wildlife, I had only ever done of my homeland from the day the banks. this one way – in the same car that got me there. we first met, the casual nature of But while I can hike with flip Using a log of sightings at the park’s visitors’ Namibia’s wildlife was as surreal to flops, taking a sedan that deep centre we took the car to its limits as we tracked AUDI A4 2.0TDI her as the scale of New York city into bat country would be down lions, hyenas, elephants and rhinos. We The new generation of was to me when I first stepped off equivalent to summiting became those two insane people in the sedan A4 has been in surgery. the subway. You have to hit the Everest in a pair of chasing sightings like journalists Lighter, leaner, faster and brakes here and just allow yourCrocs. For my hungry for a crime story. sleeker, the numbers are selves 20 minutes to soak it all in. girlfriend’s introAnd when you get there, the showing just what a Never underestimate how a duction to the dust still settling behind your back capable and refined sedan new pair of eyes can reinvigorate country, I scaled tyres, and find what you’re looking this is. 25% more power, 21% more fuel efficiency, and reshape your perception of things back. Another for – a pride of lions panting in the BMW 730D and the interior has been old, beaten territory. It’s contapre-dawn wake up thinning shadow of a thorn tree This is a limousine with overhauled. But if you gious; I was sucked into that and we hopped into – you feel pretty powerful. performance and style, can afford it (and handle excitement, and it elevated every the car – once silver, You tell yourself: I found this, and the most tech you’ll the wait) get the S4. step of the trip. It was the calm now bronze with dust I made this happen and it all find in a vehicle outside R532 000 audi.co.za before the storm – before hitting – and gunned it for started in a driveway somewhere of Cape Canaveral. It’s the two-lane gauntlet of the B1 on Swakop. Here’s the in Cape Town. Every part of that already earned a cupboard the way to Windhoek. It’s here thing about trekking trip is burnt into my memory. I can of awards, and the features are impressive: remote where you sit behind trucks and have to grab around Southern Africa: the tell you each turn I took, every control parking, gesture fleeting chances to overtake on the wrong side shifting terrain turns even a fourtown we stopped at, and even the controls and arguably of the road. It’s a constant cycle of stress, panic, hour ride into what feels like flavour of Pringles I bought at a one of the best keys we’ve relief, conquest and reset. venturing into a new country. As petrol station outside Otjiwarongo. ever seen. R1 406 500 But by the end of it, everything goes accordyou drive, the arid hills and We bonded over the journey, we bmw.co.za ing to plan and you feel like a badass who skeletal trees flatten out into soaked up every facet of the destideserves that celebratory beer. stretches of white sand broken by nation, and that distance we covthe straight lines of rusted pipes. ered brought us closer together. In this part of the world, when you step When you drive, you’re not in cruise control. THE LONG-DISTANCE CRUISERS behind the wheel, you aren’t just going There’s a tangible link between you and the These luxurious sedans eat up kilometres, “somewhere” – you are guaranteed to discover road, a mechanical intimacy that makes every swallow up luggage, are crammed with a swathe of land that feels as foreign as anything km personal. For those weeks, days, hours, mintech features and go easy on the petrol. you’d find in Europe or Asia. utes on the road – you are truly in control. November 2016 | MH.CO.ZA 119


/ DRIVE / CAR SPECIAL

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It’s a skip over the border to get to Ponto do Ouro, but most guys never make it further. Upgrade your road trip and put your new offroader to the test, it’s time to add a new layer of mud to your ride. First Stop/ Maputo Put your car in cruise control and take it slow all the way to Maputo. Not only will it give you a chance to soak in the lush countryside, but it’ll help you evade shady police who are looking for any excuse to strap you with a fine. Fuel up with Portugese grub at Txhapo Txhapo and then crown the day with sundowners at Dhow. Our drink of choice: the country’s signature mix of raspberry and rum. Second Stop/ Praia du Tofo The Mecca of snorkelling and scuba. Pick your poison and plunge under the crystal-clear waters around the Manta Reef and Gallaria. You’ll see everything from whale sharks to hawksbill turtles. Last Stop/ Pemba Make it past the challenging dirt roads and you’ll find yourself in Pemba. It’s home to a world-renowned coral reef and pegged as the most scenic part of the country. We agree. Detour/ Medjumbe Island The definition of a real escape? Wildlife, water and a hundred solid kilometres between you and civilisation. Outrun stress and book a thatched wooden chalet on an island.

120 MH.CO.ZA | November 2016

Masters of any terrain, these four-wheel drive trucks are instant adventure machines

LAND ROVER DISCOVERY SPORT

This was the surprise of the year for us. It’s a very capable car and it offers brilliant value. The only caveat – it doesn’t have as much space as the double-cab options, but it’s a versatile SUV that can handle the rough stuff. R670 400 landrover.co.za

TOYOTA HILUX 2.8 GD6 4X4 RAIDER

The brand new Hilux has kept the brand’s muchrespected bombproof reliability, but has added a new engine line-up and a more comfortable, more refined interior. While it handles tarmac well, it’s on the rough stuff where this tough bakkie really shines, and it has plenty of grunt (450nM of torque). Hardest part? Choosing between this and a Fortuner. R541 000 toyota.co.za

GARDEN ROUTE

The Garden Route was made for four-wheels. Think: smooth tarmac, scenic twists and enough farm stalls to keep you supplied no matter how far you travel. Rope in the kids, the wife, and Rex, and go where the grass is greener. First Stop/ Wilderness It’s the tropical nucleus of this drive, but you’ll know it as Wilderness. And as good as the sights are through your windscreen, you have to take to the sky. Whether it’s paragliding or ziplining, the shift in perspective is mandatory (and will leave you and the tykes with a memory they’ll never forget). Second Stop/ Sedgefield Cruise into Sedgefield, chow down on some traditional pub fare and then head for the hills. Our top hiking spot here: Gericke’s Point (bonus points if you do it at night). Last Stop/ George Golf Club While the kids, and Rex, are killing time at the beach, that’s your chance to grab the irons and try stay out of the sand. Golfing at George’s local club is a solid workout in a scenic setting. The best part? You won’t lose your cool in that fresh ocean air. Detour/ Storm’s River Storm’s River is the closest we’ll ever get to our own Ninth Wonder. A winding drive through its rocky outcrops will give you more than just a few photo ops. But the real experience is waiting for you out on the white water sloshing between granite formations. Set up a guided tour on the back of a tube.

THE URBAN ACROBATS

Small, nimble parking specialists that are light on fuel and handle traffic effortlessly

MAZDA MX-5 2.0L ROADSTER

It has collected plenty of awards and has a cult fanbase, and it’s easy to understand why. While it’s not particularly powerful, this is more of a scalpel than an axe. It’s a supremely light (1050kg), well-balanced, rear-wheel drive car that’s undeniably beautiful. Plus: a retractable fastback version is coming soon. R441 700 mazda.co.za

OPEL ADAM S

Small, but perfectly formed, this agile speedster is powered by a 1.4 litre turbo engine that’s good for 110kW and 220nM, which is plenty considered how light it is. It has a low centre of gravity, tweaked brakes and suspension, and a short wheelbase – all which contribute to make this a dynamic ride. R330 000 opel.co.za

PHOTOGRAPHS ISTOCKPHOTO

MOZAMBIQUE

THE OFF-ROAD SPECIALISTS


3 3

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KAROO

You won’t find a single cloud here – well, unless you count the white puffs of sheep grazing along the highway. This semi-desert has become a pilgrimage for urbanites looking for an escape from the concrete confines of the city. Floor the accelerator and you’ll be rewarded with open plains, dry air and nothing but blue skies. First Stop/ Oudtshoorn Oudtshoorn is the ostrich capital of the world, but as tempting as it might be to bury your head in the sand and sip coffees on the porch of a local café (a noble pursuit, mind you) – to get the full experience, take a hike. Hit the unique subtropical trails of Piet Barbet for a quick 4km jaunt in the morning, then cruise to the Cango Caves, where you can spelunk with the best of ‘em. Second Stop/ Sutherland Stargazing isn’t just for hippies with too much time, and just enough psychedelics. Sutherland is home to the Southern Hemisphere’s largest telescope, and your best photo opportunity, ever. Camp out in front of the visitor centre, set up your camera and knock the exposure up to 11. This is how you win Instagram. Last Stop/ Karoo National Park Ever heard of fossil-fossicking? Probably not. But it’s the reason you’ll want to head to the Karoo National Park where diggers unearthed a 240-million-year-old reptilian skeleton. Get to grips with the beasts that have bitten the dust then go appreciate the park’s plethora of living creatrues, from shrews and bats to rhinos and lions. Detour/ Nieu Bethesda Nieu Bethesda is an old-world town, with an emphasis on craftsmanship. Tackle the area’s 54km mountain bike route to stretch your legs and reward yourself with a pint or two at the one-man Sneeuberg Brewery. Our favourite brew: the rich Honey Ale.

THE SPEED MERCHANTS

Your new getaway car: fast machines that fly under the radar and mainline adrenaline

MERCEDES CLA45 AMG

Let’s be honest here: we could easily recommend the lunatic, full-fat (and much more costly) AMG C63, but in our opinion, this sophisticated four-door coupé has more grunt (280kW) than you’ll ever need, and it’s a head-turner. It’s well-balanced, has cutting-edge engineering and a plush interior, but the real truth of this appeal: the earthturning acceleration. R832 900 mercedes.co.za

FORD FOCUS RS

It’s a lip-snarling, tyreburning hooligan that’s arguably the most fun you’ll have on four wheels. Forget about fancy interiors and exotic leather, this is blue collar muscle (257kW and 440nM), and all it wants is for you to stomp on that pedal, and listen to the piston playlist. R669 900 ford.co.za

MIDLANDS

THE SUPER SUVS

Straight roads and slow turns leading to oneof-a-kind destinations. This meander is the perfect recipe to clear your head. First Stop/ Balgowan There are few things better than chocolate, well, except maybe cheese. The intrepid owners of the Swissland Cheesery in Balgowan have brought both foods together under the same roof, embedding the woodwork outpost of taste bud manipulation in the heart of rolling green lawns. Sign up for a tasting, and leave with a treasure trove of eats. Second Stop/ Nottingham Road Nottingham Road is a small town with big potential. There’s a lot to do, but we recommend grabbing a six-pack of signature ales from the local craft brewery - we dig the Pye-Eyed Possum Pilsner - and try your hand at fly-fishing at the waters at the Kleinbosch Estate. Final Stop / The Drakensberg The Drakensberg’s snow-covered mountains offer up a Tolkein-esque traverse. Guiding your band of adventures over insane elevation and along hairpin turns - you won’t forget this drive in a hurry. And once you’ve reached your destination? Book into a lodge, and take it easy. You’ve earned the R&R and fresh air. Detour/ Howick Falls Howick Falls on the Umgeni River is a 100m drop of sloshing white water. But don’t head for the nearby restaurant straight away. An hour-long walk will take you to the base of the cascade where you’ll have a chance to take a splash in waters believed to have mystical, healing powers. 

Safe, solid people carriers that offer versatility and plenty of lifestyle benefits

NISSAN QASHQAI 1.6 TURBO ACENTA

One of the earliest crossovers, this sleek Japanese SUV has dominated the world market thanks to the value and versatility it offers. It’s durable (and kidproof), practical, comfortable, has a decent interior and offers plenty of luggage space. R395 900 nissan.co.za

VOLVO XC90 T5 AWD MOMENTUM

The build quality, design, interior luxury and engine options have earned this a few Car of The Year titles, and you can be secure knowing that your family is safe and comfortable in this stylish, tech-packed Swedish cocoon. Even though it’s a SUV, there’s nothing boring about it, and you’ll earn some newfound respect from both your family and friends. R900 400 volvo.com/za

November 2016 | MH.CO.ZA 121


ROCKBOTTOM

REDEMPTION NICHOLAS INGEL WAS ONCE A DRUNK AT

DEATH’S DOOR.

FACED WITH AN ULTIMATUM OF CLEAN UP OR END

IT ALL, HE CONQUERED HIS CRIPPLING

ALCOHOL ADDICTION

W I T H O N E S I M P L E R U L E: S W E AT I T O U T. THIS IS HIS STORY OF RELAPSE, RECOVERY, REHAB AND RESURRECTION – AND HOW HE FOUND SANCTUARY WHEN SUICIDE WAS ONCE HIS ONLY WAY OUT. NOW, HE’S HELPING OTHER ADDICTS SQUARE UP TO THEIR DEMONS, TEACHING THEM HOW TO PUT NEGATIVE ENERGY TO POSITIVE USE. Story by Nicholas Ingel / Written by Kieran Legg / Photographs Richard Cook / P.122


REALITY

TWO OPTIONS. THAT’S WHAT I HAD. IT WAS

either admit I was an alcoholic or go home, rest the tip of the pistol on my lips and finally pull the trigger. “Do you have a drinking problem?” my boss asked again. I was sitting in his office, my giant frame barely fitting into the chair. My eyes were bloodshot and I was sweating. I could smell the pints I’d downed the night before wafting from me – the fumes were sweet, sickly, familiar. I looked up, and I had trouble meeting his eyes. To see the concern, to see the judgement, to admit that I was throwing it all away. And to know, that unless I said “yes” right now, I would end it all – a slow liquid suicide or the sharp leaden finality of gunfire. “I have a problem,” I said. “Yes, I have a big problem.”

At that point my life, drinking wasn’t just habitual; it was the only way I believed I could exist. Does that sound melodramatic? Maybe. But it was true. To understand that, hit rewind for a second. Hit rewind until you’re watching a little boy, no older than four, sitting on the slatted stairs of his parents A-frame home in Hillcrest. Watch him playing with his toys, idly knocking wooden blocks between the gaps in the steps, pushing matchbox cars through imagined garages, and adding muffled sound effects. Vroom. Pew. BANG! That’s a gunshot from upstairs, from the office my stepfather disappears to after the chaotic, drug-fuelled screaming matches with his mother. And that sound, it sends a jolt through this little child – afterwards I sit there dumbstruck, frozen in time. And the blocks, and plastic army men, lie there abandoned underneath shaking, tiny fingers. That was the day my stepfather killed himself. And the day my mother took command of our family unit and dragged us to Cape Town. She was a drug addict. There’s no other way to put it. There wasn’t a moment that I can remember where she wasn’t hopped up on prescription medication. It made her manic; it made her unpredictable. When you’re a kid, that puts you on edge.  One day she’d plant kisses on our cheeks. The next she’d scream at us until her face was a violent red, and she’d storm out and disappear without another word. I felt like I was doing something wrong, that I’d driven her into these crazed fits. That this gloom that hung over our family was on my shoulders, it was my design. It was why, when she dropped me off to spend the night with her friends and those same friends raped me, over and over again, I would tell myself: “You deserve this.” I was seven when I hit breaking point. A skinny, bobble-headed kid standing by a moonlit window in a stranger’s home. I think that was the day I decided I was dead inside. 

RELAPSE

Ingel at work at Emet Gyms – named after the Hebrew word for truth.

124 MH.CO.ZA | November 2016

When my mother died – it only surfaced much later that she had killed herself – you would think I’d feel relieved. But instead I sunk deeper into my own malaise. I was 15, and had already dabbled with alcohol – a glass of red at a bar mitzvah, a rush of fluid that left me dizzy and distracted – and, more importantly, less sore.  I remember we were on holiday with my dad in Margate when he got the call. Driving home felt like a funeral march, the tarmac seemed to stretch hopelessly into the infinite gloom. After the memorial, my grandparents rushed to come looked after us, and we crammed ourselves into their holiday apartment in Cape Town. For the first time in my life there were rules; there was a routine, there were boundaries.  I focused on finishing school, working out and riding out those dark feelings. There was a certain degree of accountability, but none of it

made me happy. When I finished matric I opted to swap out the haunted corners of Cape Town for new terrain and headed back to Joburg. But instead of finding an escape, I discovered a new high and hit a new low. I kickstarted a career in insurance and complemented it with copious drinking. Within weeks I was the definition of a functioning alcoholic – a hobby I had perfected in my final years of high school. And just as easily as I had alienated anything resembling a friend in those dog days, I slipped into the fold of committed boozers, the type of guys who clock into the bar at 6am and leave when the watering hole, or their wallet, has run dry. I climbed the job ladder and spent my downtime chilling on the lowest rung. And yeah, I was able to hide my drinking, for a while. It’s not that I really cared what people thought, but in the few sober moments I had I was wracked by guilt.  I would still work hard, I would still train hard – and then I managed to sink even lower.

ROCK BOTTOM In 1995 I decided to get clean. I was dating an amazing woman, honestly, she was perfect – and she came from a great family. But she had asked me to stop drinking, and in a day I had cut out the liquor. We got engaged, and then I was hit with a stark realisation that I couldn’t do this – that I was going to cave and drag her down with me. And I ended it. I walked straight into the cheapest bar I could find and placed my first order for the evening. Because, when you’re sitting on that stool, alone, with a drink in your hands – there’s no one else you can hurt but yourself. That was the moment I dropped all pretence. From there, that moment I could grab my first drink, take a sip and wipe the foam off of my top lip, and feel that flood of relief, I saw that with razor-sharp focus. I would schedule meetings at places I know I could order a brew or two. I would clock off early to get an early start on the only real passion I had. On 9/11, after everyone cancelled their meetings and turned on the news, I celebrated, because I could get drunk without worrying about coming back to the office. I was seriously stuffed. Day in and day out, it was my creativity, my instinct for survival, that kept me in a job. Subconsciously I knew that my boss and my colleagues were talking about me. I would come in with bloodshot eyes and stinking of stale alcohol – you know, the kind of smell you can never wash off, even if you spend a day in a sauna. I had put on so much weight that I struggled to heave myself around. I was obese, I was washed out, but in my mind I was still coping. I think I blocked out those nights twirling my gun around in my hands in a drunken haze, or the moments I considered swinging my car into oncoming traffic and ending it all. I blocked it out because if I killed myself, well, I wouldn’t be able to have another drink.


P H O T O G R A P H D A N M c C O Y, I T C H M A N D E L ( S H A D E S )

“I WOULD COME INTO WORK WITH BLOODSHOT EYES AND STINKING OF STALE ALCOHOL – YOU KNOW, THE KIND OF SMELL YOU CAN NEVER WASH OFF.”


RECOVERY “Do you have a drinking problem?” That’s what my boss asked me, and I said yes. Because I knew I did, and the guilty part of me could not cope with the concern in his eyes, or the stern commanding finality of his question. There was only one right answer here, and for the first time in my life I didn’t pick the option marked “abject misery”. That was 2006, the year I started turning things around. Here’s where we stop hitting rewind, and I start hitting fast-forward, because my recovery was easy. Well, easy compared to what I’ve seen other guys go through. Once I’d admitted that I had a problem, and surrendered myself to the staff and experts at the outpatient facility, everything fell into place. For the first time in my life, I had a rulebook. But it’s what followed that truly tested me. Because for my whole life I had sacrificed who I was, and I had to rediscover that while carrying the burden of a mountain of debt and a backlog of painful memories. I returned to my old insurance company and my job led me to Cape Town in the midst of the financial crisis. Long story short: that didn’t work out. I wasn’t earning a single cent, and the bills were piling up. I was forced to leave behind my two-bedroom home for a oneroom rental, scrounging expired food items from the local Spar. The fat melted off of me, but I was losing focus. And I became fearful that the machine of anxiety would swallow me up and dump me back into a solitary bar stool. I borrowed R2 000, threw all my meagre belongings into my overpriced BMW and hightailed it for Joburg.

Forward Leaning Rest

KILL YOUR CRAVINGS

The secret to ditching the cigs or cutting out junk food? Next time the urge hits, assume these positions

Nic Ingel says this is the toughest of his gym’s recovery holds (that also means it’s the most effective). It’s basically the apex of the push-up position. Keep your feet close together, your body in a straight line from your heels through to your hips to the shoulders, and your hands shoulder-width apart. “Now you’re engaging every part of your body,” he says. “Focus all your concentration on maintaining good form.” The benefits: you’re swapping out that moaning voice in your head – that

126 MH.CO.ZA | November 2016

“LIFE ISN’T ABOUT SURVIVING. IT’S ABOUT FINDING SOMETHING THAT FUELS YOUR PASSION – AND FOR ME, THAT BECAME FITNESS.”

In those dark days, of finding my feet and dealing with the world’s hazards stone-cold sober, I survived because of the amazing people who rallied around me. One friend lent me an apartment to call home. I slept on the floor, in an empty room devoid of furniture, but it left me with cash to spare to feed myself. And another mate found set me up with a job.  But life isn’t just about survival, it’s about finding something that fuels your passion, and for me that became fitness.

REDEMPTION You know that you can fight your cravings with a push-up? Just hold the most difficult position in that move and that beer or burger won’t look as good anymore. A big part of my recovery was filling the giant void left behind by my shackled drinking problem. I started working out every day. Without a cent to my name, I was limited to bodyweight training, using whatever debris – whether it was a rock or a sandbag – that I could find lying around to bolster my routines.  Soon, I was training the older ladies in my block of flats. They paid about fifty bucks for a session, but back then the money didn’t matter – it felt good to help them improve. I was imparting knowledge I’d picked up in my anxious, bored moments – where the only distraction

always seems to be begging for another chocolate bar from the vending machine – with a whole lot of “healthy noise”.  –

Squat Parrallel Hold

Stand with your feet just over shoulder-width apart and your toes pointing slightly outwards. Start squatting by dipping your hips back, and keep moving your butt down until it’s parallel with the ground. Hold this position until you start shaking, then stand up for a breather. Still craving a smoke? Hunker down until the craving is gone, says Ingel.

Seated Leg Extension This is the “easiest” of the three holds, but it will require you to be somwhere you can sit with your legs extended, says Ingel. Sit flat on your butt with your legs stretched in front of you and your body perpendicular to the ground. Now, lean back very slightly and place your hands on the ground behind you, arms straight and elbows locked. Part your feet and angle your toes towards your knees. Raise your legs just off the ground and hold this position.

was a magazine, like this one. Those bulletins, those little tidbits of info, I memorised them and they my mantra: take the stairs, not the escalator, boost your happiness with a quick 10-minute sprint.  And you know what? It worked. As my training methods advanced, so did interest in my fledgling business. Within months I was teaching a class inside a friend’s private dojo. From there, my bodyweight fitness programme lined me up with corporate training gigs, and today, that’s still where I earn most of my keep. But there was still something missing; I believed I could make a real difference, help out other guys like myself.  You see, I believe that staying active, throwing your body at training, can save an addict’s life. It worked for me – it filled those dark, existentially ambiguous hours with an instantly tangible method of improving myself.  That’s how Emet Gyms was born. It’s named after the Hebrew word for truth, which resonated with me. I was able to turn myself around – to not only grow emotionally, and psychologically stronger, but to harness that addictive personality, that side of me that would do anything for a fix, and push myself to test my body and improve my strength. In this new space, I work with a lot of addicts. There are guys who will relapse, there are guys who have stuffed up their lives even worse than I did. But I want to show them they can turn it around. When they’re struggling through a workout, I turn to them and say: “Think of the effort you put into your last binge, think of how far you went to get that fix, now push yourself that hard, right here, right now, with this.” I’m still processing the aftermath of a life spent in a drunken haze. I’m still working through the pain and deciphering suppressed memories. Every day there is a new discovery, a shadow of myself that I have to stand up against. But having this outlet, being able to go into a room and just work myself into a sweat, until my legs and arms burn under the weight of a barbell – that’s where I find sanctuary. That’s where I find my redemption. 


Your Total-Body Rehab Neglected your fitness? All you need to get back into fighting shape is your body, a few minutes and trainer Nic Ingel’s ultimate routine

A. THE WARM-UP

B. THE GET DOWN

These moves will warm up every part of your body and start building a stronger core and durable spine. Do three sets of this circuit, with a 60-second rest between each set.

The keyword in this part of the workout is “ladder”. If you see it, that means you keep adding reps until failure. Then take a two-minute breather between each set. 

1 Push-Ups x10 2 Squats x10 3 Hip Extensions x10 4 Leg Extensions x10

5 Mountain Climber & Push-Up Ladder

6 Squat & Parallel Hold Breathing Ladder

7 Seated Scissor Kicks & Leg Extension Ladder

Begin with 10 Mountain Climber reps followed by a single push-up, then repeat, adding an extra push-up each time until you have to drop your knees. Well done, that’s one set. Complete three sets.

Drop into the squat position, with your thighs parallel to the ground and hold the position for one breath. Now do two squats and hold the position for two breaths. Continue until you can no longer hold the position. Set done. Do two more.

Sit with your legs out straight in front of you and sit slightly back. Now, with your hands on the ground and your arms locked do 10 scissor kicks followed by one leg extension. Keep going, adding an extra extension each round until failure. That’s a set, rest for two minutes and do two more.

C. THE FINISHER Don’t lose focus, here’s where the real hardwork begins.

LEAVE NOTHING IN THE TANK:

Wind down your workout with three rounds of Planks and Supermans, holding both positions until failure. Get up, stretch and go cool off.

8 Elbow Ups & Burpee Ladder

Do 10 elbow ups followed by a single burpee, adding a burpee each round until you’ve completed 100 elbow ups and 55 burpees.

9 Split Jumps & Squat Ladder

Do 10 split jumps followed by a single squat, adding a squat each round until you’ve completed 100 split jumps and 10 squats. November 2016 | MH.CO.ZA 127


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TOMMY HILFIGER DEAN 1791275 There’s just a hint of gold colouring in the face and bezel, but it’s the combination of colours, build quality and refined style that makes this the right watch for the man with ambition. R3 950 bacherco.co.za 011 372 6000

SEXY BEASTS

RAYMOND WEIL MAESTRO Thanks to Geneva’s most egalitarian luxury watchmaker, you can sport one of the finest automatics on your wrist. Consider it a business partner for your journey up the corporate ladder. R20 500 picotandmoss.co.za 011 669 0500

With so many wildly different species, watches can be difficult brutes to hunt. Make your natural selection with MH’s horological taxonomy of distinguishing characteristics WORDS ALEX DOAK & ARTHUR JONES

LONGINES CONQUEST CLASSIC Crafted from 18 karat pink gold cap and steel, this 41mm wide beauty reveals taste and a knowledge of great calibers – a Swiss selfwinding mechanical chronograph. R62 000 longines.com 011 911 1200

SET DESIGN TOM ASHTONBOOTH

STYLING ERIC DOWN

A PRIDE OF LIONS A majestic golden coat is only fitting for the all-powerful kings of the urban jungle, typically found prowling corner offices and boardrooms. These watches mark out the leaders of the pack

SWATCH SISTEM51 TUX YIS405G A proper self-winding automatic watch doesn’t have to destroy your life savings. This gold-hued steel timepiece will instantly lift you to VIP status. R3 150 swatch.com 011 911 1200


A SHIVER OF SHARKS

In the murky world of diving watches, these are the apex predators. Even on land, not all of their adaptations are redundant – while their unmistakable aspects hint at fearsome capability

TUDOR PELAGOS The lesser known sibling to Rolex offer the same quality in their build and mechanical movements. This magnificent metal, ceramic and rubber strapped diver not only looks the part, it has a 500m depth rating and a helium escape valve. R62 690 tudorwatch. com 011 783 4637

BULGARI DIAGONO SCUBA This Swiss-made, Italian designed watch gets the best of both worlds – both the accuracy and the distinctive design. Even though this watch has a depth rating of 300m, it is still relatively slim and isn’t too wide (41mm), so it works as well under cuffs and formal wear as it does underwater. R96 800 picotandmoss.co.za 011 669 0500

ROLEX OYSTER PERPETUAL SUBMARINER There’s a veritable taxonomy devoted to this sub-species. Under Hulk, you’ll find this less common variety of the 50s icon. Faultless precision movement, and Connery’s Bond wore one – need we say more? R116 200 rolex.com 011 783 4637

SEIKO PROSPEX SUN065P1 Only serious divers need apply here. This is a marvel of engineering, offering a kinetic movement, a hardened case, and 200m depth rating. Plenty of water performance for less price. R13 950 tregergroup.co.za 011 089 6000

CITIZEN ECO-DRIVE DIVER BN0174-03E Bristling with tech features and sensors, this 48mm wide deep sea dweller is powered by sunlight (with an 11month power reserve) and is both durable and reliable. Built to conquer both sea and land. R14 999 cjr.co.za 011 257 6000


A MURDER OF CROWS Thought to be dark omens, their pitch plumage has historically been linked with the dead cool. Hence they attract fashion ravens – for whom black is always the new black

BELL & ROSS BR-03-92 The iconic square 42mm case and pilot style markers make a strong wrist statement. Add a high-tech ceramic build and an ultra-reliable Swiss movement, and you’ve got an epic timepiece. R59 000 montresdumonde.co.za 011 783 8813

CALVIN KLEIN BOLD K5A371C3 The designer is known for his minimalist, classic designs, and this refined black chronograph is no exception. This sporty timepiece will never go out of fashion. R5 850 calvinklein.com 011 911 1200

BREITLING CHRONOLINER BLACKSTEEL Breitling has a reputation for building solid, sleek timepieces of masculine beauty and efficiency. This model line started in the 50s, but this triple timezone chronograph has been updated with a hightech coating, ceramic bezel and black livery. R131 300 breitling.com 0861 001 884

THOMAS SABO REBEL AT HEART If you’re a rock god, this gothic ticker with a skull is perfect. But it’s not just for show: the large 44mm steel case is ion-plated for protection as well as looks. R6 475 tregergroup.co.za 011 089 6000

VICTORINOX ALPNACH AUTO Tough has never looked so good, with delicate mechanisms inured by a chunky ion-plated case. It’s a Swiss Army knife of a timepiece. R20 050 picotandmoss.co.za 011 669 0500


ROTARY LEGACY GB90169/04 The product of classic Swiss timekeeping, this chronograph is simple, beautiful, and the ideal timing partner for both active and business challenges. R14 500 rotarywatches.co.za 011 448 2210

TAG HEUER FORMULA 1 QUARTZ Like it’s racing car heritage, this bright chrono is a high-performance machine that demands attention for the right reasons. Light, durable, and versatile, this is a staff favourite. R21 495 picotandmoss.co.za 011 669 0500

HUGO BOSS PARIS CHRONOGRAPH Gunmetal grey has never looked so good. This famous style house has provided a watch that’s the perfect mix of function and fashion. R3 950 bacherco.co.za 011 372 6000

SEIKO SPORTURA SOLAR CHRONOGRAPH This smart looking watch is powered by the sun, can handle a number of different timezones, and is a potent time tracker too. With chronographs, this is a strong contender for value. R11 999 tregergroup.co.za 011 089 6000

TISSOT V8 CHRONOGRAPH A steel 42.5mm silhouette with a tachymeter, this Swiss beauty was built to measure speed with efficiency, but also to look good while doing it. R6 700 tissotwatches.com 011 911 1200

A COALITION OF CHEETAHS

Greek name chronograph – literally, “time writer” – these speed demons are spotted with dials for tracking velocity. But while the sports venue is their habitat, they can be domesticated


TUDOR NORTH FLAG Coveted by our staff, this ceramic and steel hybrid is forged to withstand high pressure and to laugh at Mother Nature’s worst tempers. The ideal wingman for outdoor life. R52 190 tudorwatch.com 011 783 4637

VICTORINOX I.N.O.X. It looks formal, but this smart exterior can withstand ridiculous abuse (a fall from 10m, driven over by a 64-ton tank, and drowned up to 200m), and still remain untarnished. The leather strap has been crafted to last longer than you. R7 999 picotandmoss.co.za

FESTINA CHRONO BIKE F169714 A hardwearing, classic combination of black and red, steel and rubber for those who live fast, stylish, demanding lives. Festina has a proud cycling heritage and this is revealed in the design and function of its watches – they’re perfect for the everyday athlete. R4 399 BacherCo.co.za 011 372 6000

CASIO G-SHOCK GA-110HT-7AER The original animal, bred to survive with a triple-10 case (10year battery life, 10-bar water resistance and a 10m fall). R4 199 thecasioshop.co.za 087 150 9712

RADO HYPERCHROME 1616 This 43mm wide timepiece uses their signature hightech ceramic, which is 5 times harder than stainless steel while being only three quarters of it’s weight. Bold, unique, tough, and masculine – definitely our kind of watch. Available Jan 2017. R42 400 rado.com 011 911 1200

A CRASH OF RHINOS It is a jungle out there – and these beasts have developed impenetrably thick skins. In wild situations it’ll take more than any old ding to stop them in their tracks


AN OSTENTATION OF PEACOCKS Having evolved to compete with other males, these strutting show-offs are among the most spectacular. They may not guarantee mating season success, but they’ll certainly get you noticed

DIESEL MEGA CHIEF Not one for subtlety? If you want people to look at your wrist, this 53mm wide, non-conforming design statement will do the trick. Black stainless steel with plenty of dials, and it’s paired with a quality leather strap. R3 999 americanswiss.co.za 021 938 1943

FOSSIL MODERN MACHINE ME3082 A 50mm case and the open view of the intricate moving parts guarantees to capture attention. And it’s not just about looks – this striking watch has a motion-powered mechanical automatic movement. R4 999 watchrepublic.co.za 021 418 0045

MOVADO EDGE CHRONO SS Created in partnership with the talented designer Yves Béhar, this 42mm wide watch is a wearable art piece that will display just how refined your sense of taste is. R21 950 bacherco.co.za 011 372 6000

GUCCI DIVE XL BLACK STEEL With its telltale greenand-red colouring, this aquatic bird’s attraction goes deeper than plumage: it conforms to ISO standard 6425 for diving watches, the 45mm steel case is good for 200m. R14 995 picotandmoss.co.za 011 669 0500

U-BOAT 8050 CLASSICO Famous for their oversized timekeepers (this is a 45mm-wide watch), you need big wrists and big confidence to pull this one off. The design and build quality will earn you the right kind of attention. R66 595 luksgroup.co.za 011 262 0399


Real men. Unreal feats of fitness on Instagram! We’ve partnered with Samsung to help find the best local athletes and their fitness videos on Instagram. We want to see what you can do – whether it’s in gymnastics, Olympic weightlifting or bodyweight training – we just want to be inspired!

Completely wireless and portable, you can now enjoy your music wherever your workout takes you. The only smartphone that’s always in Beast Mode – lean, efficient and immensely powerful.

#MHBeastMode

Classic Go from the weightroom to the boardroom with the new Gear S3 Smartwatch

ENTER NOW! You could win an amazing Samsung hamper and get featured in Men’s Health magazine! Visit beastmode.mh.co.za right now! HOW IT WORKS To enter your video (or someone else’s) into the #MHBeastMode competition, all you need to do is tag #MHBeastMode in the comments of any Instagram post. That’ll put it into the Beast Mode feed on our site, beastmode.mh.co.za. We will choose our top three videos for the month, and then you vote for your favourite. The winner receives a Samsung hamper and will be featured in the magazine. Then at the end of five months and five winners, we will choose an overall champion who earns an amazing prize hamper and his own reader workshop. POWERED BY


A KETTLE OF HAWKS

Lions may be kings of the jungle, but these birds of prey are the undisputed rulers of the skies. They’re born to be airborne, but keen ornithorologists will spot them on flightless types

BREMONT PILOT ALT1-P/BL Like a true pilot’s watch, it puts visibility first with special luminous markers and a classic face design. Combine this with a super Valjoux movement and you have a brilliant watch. R78 000 montresdumonde.co.za 011 783 8813

BREITLING AVENGER BANDIT This 45mm wide titanium beauty with it’s satinbrushed finishes and classic stencils is at home on an aircraft carrier as it is in a meeting room. R94 600 breitling.com 0861001884

LUMINOX XCOR 5120 SPACE SERIES Even though the brand is famous for being the official Navy Seals watch, this hardened, 45mm wide ticker has been built for astronauts, and can withstand pretty much anything on this world (and off it). R12 999 tregergroup.co.za 011 089 6000

ZENITH PILOT TON-UP A high-altitude 45mm mechanical chronograph with a storied aviation pedigree and unique style, it has the coveted El Primero 4-069 Automatic movement with a 50-hour reserve. For true, diehard horologists. R115 000 picotandmoss.co.za 011 669 0500

DOGFIGHT WINGMAN DF0056 This brand offers the perfect opportunity to start your pilot watch collection, especially if your budget is limited. This 43mm wide, Japanese Miyota quartzdriven timepiece has classic aviation-styled markers and a date calendar. R2 995 bacherco.co.za 011 372 6000

November 2016 | MH.CO.ZA 135


GUESS DELANCEY W0871G1 A more modern take on the classic formal watch, this 44mm wide timepiece is paired with a stylish metal mesh bracelet. R3 995 bacherco.co.za 011 372 6000

NOMOS GLASHÜTTE LUDWIG AUTOMATIK A lesson in refinement, this lighweight (58g) slender, 40mm wide, watch has an award-winning Epsilon automatic movement crushes both the formal and business dress code while still being durable for dayto-day wear. R56 000 montresdumonde.co.za 011 783 8813

FREDERIQUE CONSTANT CLASSIC FC-710MB4H6 Style is all about the details, and this 42mm wide ticker has the finer points mastered: white Roman numeral indexes, polished hands, a see-through backcase, and an alligator leather strap. R36 996 picotandmoss.co.za 011 669 0500

BELL & ROSS VINTAGE BR 123 GMT They may be famous for their square-shaped pilot’s watches, but this classic shape is one of the best-looking watches on the market. Perfect for any traveller, the orange hand displays a second time zone. R52 000 montresdumonde.co.za 011 783 8813

A ROOKERY OF PENGUINS

Their predominantly black and white colouring and sleek appearance has seen them naturally associated with evening wear. They will thrive come the winter and its endless festivities 136 MH.CO.ZA | November 2016

EMPORIO ARMANI CLASSIC The fashion watch is no longer a bad thing thanks to Chanel, Dior and Louis Vuitton, among others. Armani has applied the label’s trademark monochrome elegance to the tuxedo style. R4 299 watchrepublic.co.za 021 418 0045


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The List

Things No Man Should Do After the Age of 30 BY MH STAFF

2/ Be a Music Snob

Music is as amazing as it ever was. Buy yourself an Apple Music subscription and embrace the Top 50 without shame.

4/ Stand Off to the

Side of the Dance Floor Hiding in a corner because you don’t want to be noticed is for insecure teens. We don’t care if you have zero dancing ability, and neither should you. The only people laughing are the cowards too afraid to join you.

9/ Pretend That You Don’t,

In Fact, Watch Porn You’re a grown man; no need to be surreptitious about your smut. Keep it right on the computer desktop where it belongs. Somebody has a problem with that? They should use a different library.

3/ Act Shy Around

a Beautiful Woman Be yourself. Worst case, she’s not that into you. Best case: she says, “Let’s go back to your place and have hot monkey sex all night long.”

12/ Have a Bedtime Don’t ever say, “I can’t. It’s past my bedtime.” The universe will occasionally present awesome possibilities to you after 10pm, and a wise man is prepared to pounce. And while it’s true that you can’t stay out all night anymore without feeling like crap the next day, it’s usually worth it.

5/ Lose Your Pants At 20, getting so drunk that you wake up wearing only boxers and your own vomit is a hilarious yarn. After 30, you’re the guy nobody wants to drink with anymore. 6/ Avoid the Doctor “It’s just indigestion” are famous last words – often followed by friends at the funeral whispering, “Wait, he was how old?” 7/ Say, “I Hate My Job, But...”

There is no “but.” The job you hate today will be unbearable in a decade. Make the leap while you can still start over.

8/ Say You Wish You’d

Learned to Play Guitar When You Were Young Here’s a better idea: learn to actually play the guitar.

10/ Never Play Hookey

Because few things in life compare to the unmitigated joy of calling in sick to relax in the garden with a cold beer and a well-worn paperback.

11/ Argue on Social Media

Nobody – literally nobody – needs a lecture from you because they don’t share your political or moral convictions. The truth is, you will change zero minds. Also true: you will ruin someone’s day.

13/ Know What Words Like

“Phubbing,” “Bae,” or “On Fleek” Mean There’s no reason to be up to date on every bit of slang. Using these words just makes you look like the old guy at the rave.

P H O T O G R A P H S I S T O C K P H O T O , G E T T Y/ G A L L O I M A G E S

1/ Help a Buddy Move a Couch Carrying a 150kg piece of furniture down four flights of stairs in exchange for free pizza and beer is not a smart way to spend a weekend. Remind him that he can afford to pay professionals now.


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TAG HEUER CARRERA CALIBRE HEUER 01

Chris Hemsworth works hard and chooses his roles carefully. He handles pressure by taming it, and turning it to his advantage. #DontCrackUnderPressure was coined with him in mind.


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