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CONTENTS

FEB
2018
ON THE COVER

26
IN 06 ED’S NOTE
10 ASK MEN’S HE ALTH
EVERY 13 BULLE TINS

ISSUE
60 AM ST YLE
96 E X TRAS!

46
The Health Snob’s YOUR BEST
VALENTINE’S DAY
Guide To Kale
To say that this veg is good

SEX EVER
for you is akin to declaring
the Pope’s religious
conviction. But making this
bitter green giant more
HERE’S HOW TO HAVE YOUR MOST
toothsome has proven no SEX-FILLED FEBRUARY, AND LEAVE
mean feat. Until now. HER PURRING FOR MORE THE REST
OF THE YEAR.

86
Get Off Your Asphalt!
Four good reasons to take
72
78
your run off-road.
Your No-Gym, Stay-Home Workout
No jostling for machines, no gym fees – here’s what to do
to build a buff bod in your living room.

ON THE COVER
PHOTOGRAPHY: VERNON WONG
ART DIRECTION: JASON TAN
STYLING: SHEH
HAIR & GROOMING: DAX LYE
JEANS: EVISU
MODEL: DEVON K/MANNEQUIN

Great Guns in Three Moves


Classic exercises with smart variations:
Boom! Massive size and power.

2 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
80
Bench Press 101
Your guide to the ultimate man move.

Jason Momoa – Man Of Many Talents


22
He’s put in the work to make it big in Hollywood, but Aquaman’s
passion for being a husband, dad, surfer and all-around rascal
makes him the man he is today.

Deadlift Or Squat
Big Numbers
without a good workout strategy,

76
You’ve got big plans for 2018, but 34
you’re headed for failure. If you’re
chasing a max deadlift, approach
it safely with this schedule.
The Pain Behind The Glory
Men’s Health takes a closer look
at athlete suicide and depression
with two local stars who’ve
endured a rocky road,
to find out how to deal
with the tough stuff
beyond the podium.

60 25 87 Sneak Peek
Been telling your mates you’re a sneaker head?
We give you the 101 so you won’t blow your cover.
5 Easy Ways to Boost Your Focus
When You’re Distracted
Embrace the task at hand with these simple tips.
Man’s Best Running Buddies
Adopt the kind
of dog who can keep pace.

FEBRUARY 2018 3
GET IN TOUCH
WITH US AT:
menshealth.com.sg/connect

THE WORLD’S LARGEST MEN’S MAGAZINE

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FIRST AND BUSINESS CLASS To subscribe online, visit www.menshealth.com.sg.

4 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
Global Editions/
EDITORS-IN-CHIEF

Australia
IAN COCKERILL
Brazil
SERGIO XAVIER

5 SKILLS YOU’LL HAVE MASTERED


Bulgaria
VLADIMIR
KONSTANTINOV

AFTER READING THIS ISSUE


China
ZHOU SONG
Croatia
ROBERT FRKOVIC
France
PATRICK GUERINET

Nail This Valentine’s Day Germany

1
MARKUS STENGLEIN
As the adage goes, if you fail to plan,

P32
Greece
you plan to fail. We’ve got a special VASSILIS
feature this issue on how to have the GEORGAKAKOS
Hungary
best Valentine’s Day ever, but before MÁTÉ PÁSZTOR
you even get close to home base, India
here are some tips to make sure you The Best Ancient Remedies AROON PURIE
don’t crash and burn on your date. For Modern Maladies. Indonesia
Music Liking the same music NINO SUJUDI

increases attraction as it implies Italy


ENRICO BARBIERI
shared values, reports Psychological Kazakhstan

2
Science. Canadian researchers also ANDREY MANUYLOV
found that music activates dopamine Malaysia
receptors in the same part of her JOHN NG

brain as orgasms. The rhythm keeps Netherlands


JAN PETER JANSEN

P40
you both in sync, increasing feelings Philippines
of bonding, according to psychologist ALLAN MADRILEJOS
Michael Cunningham. Poland
Steak Protein-rich steak ups KRZYSZTOF KOMAR

production of dopamine (your neural Portugal


What Breakfast Bowls PEDRO LUCAS
wingman). It’s also a good source of
Will Power You Up. Romania
libido-boosting zinc. MIHAI GHIDUC
Wine Meanwhile, the antioxidants Russia
and alcohol in wine trigger nitric KIRILL
VISHNEPOLSKY
oxide production, which increases
3
Serbia and
blood flow to, um, key areas. Montenegro
Cheese Flossing aside, cheese IVAN RADOJCIC

P46
raises the pH in your mouth, helping Singapore
KELVIN TAN
to prevent cavities caused by acidity.
South Africa
You’ll be dazzling her with that bright JASON BROWN
smile of yours. South Korea
Good luck, lads! SEUNG KWAN PAIK
Why Kale Is Really A Must Spain
For Muscling Up. JORDI MARTINEZ
Thailand
CHATCHAWIN

Editor
UNHANUN
Turkey

4
FATIH BÜYÜKBAYRAK
Ukraine
DMITRY PRIBYTKO
United Kingdom

P60
TOBY WISEMAN
In the December 2017 issue of Men’s Health
Singapore, there were errors in the description of Latin America
Amaris B Clinic and its services, and the correct FRANCISCO CUEVAS
information should have read: ARGENTINA
- Dr Ivan Puah is the only doctor licenced to
perform liposuction at Amaris B. Clinic. How To Tell Legit Sneakers ARUBA
- Glandular tissues are not found in the chest From Fake Ones.
CHILE
muscles.
- Accusculpt utilises laser technology and COLOMBIA
Vaserlipo uses ultrasonic technology with
different purposes. Glandular tissues cannot be COSTA RICA

removed by either technologies.


- At Amaris B. Clinic, Vaserlipo is used to remove
the fat tissues at chest area. Glands removal
5 CURAÇAO

DOMINICAN REPUBLIC
procedures require a trained and skilled doctor.

P80
ECUADOR
- The image used with the information is also
incorrect, as it is of a laser skin equipment with EL SALVADOR
no link to gynecomastia treatments. All surgical
GUATEMALA
procedures performed at Amaris B. Clinic are
done in operating theatres. HONDURAS
- The internet link to Amaris B. Clinic should have Bench Press
read: http://www.amaris-b.com/ The Right Way.
MEXICO

Our apologies to readers and Amaris B Clinic NICARAGUA


for any inconvenience.
PANAMA

PERU

VENEZUELA

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Sex As Exercise:
How Many Calories
Does It Burn? MH VIDEO
WHY DO YOU KEEP
GETTING NIGHTMARES?
You wake up suddenly in the middle of the
night for the third time in a row. This time,
it’s a masked murderer chasing you down
the street. Does this scenario sound
familiar? If you’re wondering why you can’t
have a proper night’s sleep, or at least one
filled with pleasant dreams, log on to find
out the reason behind your nightmares.
www.bit.ly/2zK7EV3

We’ve all heard it


before – making
whoopie actually
counts as exercise
because of the amount
of calories you burn.
While it’s fun to
imagine you and your The Most
partner having an
engaging and sweaty Useful E-mail In
night PT session, is sex
actually as beneficial Your Inbox
as an actual workout? Sign up for our newsletter when you
www.bit.ly/2lehgmL register to be a member on Menshealth.
com.sg and receive free expert advice and
tips delivered straight to your inbox. Each
week, you’ll learn how to upgrade your
muscle gains, look like a million bucks and
get the girl. www.bit.ly/1YHEeSA

Does
Exercising
Increase Your Facebook
Appetite? LIKE US AT
www.facebook.com/
menshealthsingapore
You feel
accomplished when
you manage to
TEXT NICHOLAS WOO

survive an hour’s
worth of HIIT at the
gym, but less so when
Twitter
FOLLOW US ON
you reach home and
demolish a plate of
www.twitter.com/menshealth_sg
fried noodles and a
side of dessert. But
why, you wonder,
does exercising really
PHOTOS 123RF.COM

increase your
appetite and make
Instagram
you eat more? VIEW OUR PHOTOGRAPHS AT
www.bit.ly/2lnFCcN www.instagram.com/
menshealth_sg

8 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
SINGAPORE’S NO.1 MEN’S MAGAZINE

WANT TO
GET BULGING
BICEPS IN 60
SECONDS?
WE’LL TEACH YOU HOW AT
MENSHEALTH.COM.SG.

LOG ON NOW TO GET


MORE SEX, HEALTH AND FITNESS
TIPS. OUR DIGITAL ISSUE IS ALSO
AVAILABLE FOR DOWNLOAD ON
THE MAGZTER APP.
ASK MEN’S HEALTH LIFE’S QUESTIONS ANSWERED

THERE’S A
REASSURING
PHRASE – BENIGN
FORGETFULNESS – FOR
THE NORMAL MEMORY
CHANGES ASSOCIATED
WITH AGE.

L
Like what? How to set the DVR,
or the fact that Matlock hasn’t

I’M WORRIED
been on for 20 years? Don’t
jump to conclusions. Take
note of what exactly your

MY DAD HAS dad is overlooking. There’s a


reassuring phrase – “benign

DEMENTIA. HE’S 71 AND forgetfulness” – for the normal


memory changes associated

FORGETS STUFF with age. If your dad’s


symptoms don’t hamper his

ALL THE TIME.


daily activities, relax, says Dr
Diana Kerwin, chief of geriatrics
PHOTO 123RF

at Texas Health Dallas. But


– B en if he forgets his appointments, meds, monthly bills or entire
conversations, tag along on his next doctor’s appointment and
think about asking him to see a memory specialist.

10 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
GET MORE ANSWERS TO LIFE’S QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

brachioradialis. You’re also


working your forearms as you
I’M 45 AND SUPER FIT
BUT I STILL HAVE
LEGAL EASE
lower the weights. Do 3 to 5 SPOTS. WHAT’S UP?
WHAT CAN I DO IF
sets of 10 to 15 reps, and you’ll – Raihan SOMEONE TAKES
be filling out those T-shirts in Having foregone the A PHOTO OF ME
no time. advantages of a resilient IN PUBLIC AND
teenage body (the ability PUBLISHES IT? – Randy
THESE DAYS, WHEN DOES to consume eight mugs of Generally, consent from
A WOMAN WANT A MAN lager and a cheap pizza an individual is not
TO STAND UP FOR HER without suffering a necessary before capturing a
– IF AT ALL? – Ian hangover on Sunday, for photograph containing the
You may think things example), it seems unfair person’s likeness in public
places. When publishing
have changed in this that this throwback should
photos online
department, but don’t resurface. But, presuming inappropriately, there can
overthink it. Sure, we want you’re not still living off be other legal issues like
equal pay for equal work, the student diet, there’s defamation, which may arise.
but that doesn’t mean we a likely lesser known For instance, an example of
want to fight all our battles offender causing your defamation in this context
alone. If your mother makes breakouts: whey protein could be someone posting a
a backhanded remark about has been linked to picture accompanied by a
your wife’s parenting skills, acne by Brazil’s Federal false caption, or posting
step up and defend your wife. University of Paraíba and a picture that has been
modified in such a way that
If some drunk creep in the dermatologists in New
its contents are untrue.
bar is pestering your female York. And while the exact
friend, of course you should mechanisms at work are
Do you have a question about
come to the rescue. It’s unclear, the hormone IGF-1 the law that you want to find out?
common decency. If you’re has been posited as a Please send it to us at
magmenshealth
ever in doubt, just ask the culprit. So try swopping it @sph.com.sg.
woman if she wants help. out for plant proteins to The legal information here does not
There’s plenty she can handle see if your symptoms alter constitute legal advice. You should always
consult a lawyer for the professional
on her own – but she’ll also be – after all, they’ve proven assurance that our information, and your
happy to know you’re on her just as effective for muscle interpretation of it,is appropriate to your
particular situation, before you commence
side if she needs you. growth and repair. any sort of legal action. We are not
liable if you fail to do so.

IS PEEING ON A JELLYFISH
YES? STING EFFECTIVE IN

NO.
STOPPING THE PAIN? – Samuel
WHAT’S THE SIMPLEST,
MOST EFFECTIVE WAY According to Christie
TO TURN MY PING-PONG- Wilcox, postdoctoral
BALL BICEPS INTO fellow in the Pacific Cnidaria
SOFTBALLS? – Sean
The key is an old-school
NO? Research Laboratory at
the University of Hawaii in
exercise known as the
Zottman curl, says Men’s Honolulu, the answer is no.
Health fitness director That’s because the jellyfish
B.J. Gaddour. It’s like a regular venom is heat-sensitive, so
biceps curl on the way up, applying heat inactivates it,
but then you rotate from an
underhand to an overhand MAYBE? says Wilcox. As such, peeing
on the sting doesn’t provide relief, as pee just isn’t hot
grip on the slow way down
(3 to 5 seconds). This isolates enough to inactivate the venom. “The sooner heat is
three major arm muscles – the applied, the better,” she says.
biceps, the brachialis and the

FEBRUARY 2018 11
COUNTER MEASURES
Look around your kitchen. What do you see? If you said “cookies,” there’s a good
chance you’re overweight. Junk food on the kitchen counter is likely to lead to weight
gain, a study in Health Education & Behaviour found. Among men who kept baked goods
visible in their kitchen, 39 percent were obese, while just 6 percent were slender. (A bowl
of fruit was more typical for the slim guys.) When you’re hungry, you grab the first quick,
no-prep snack you see, says researcher Drew Hanks. So keep low-calorie options –
like pre-portioned bags of nuts or fresh fruit – at the ready.
DIGITAL IMAGING ASHRUDDIN SANI
PHOTO S (WEIGHING MACHINE) MASTERFILE & (COOKIES) 123RF

FEBRUARY 2018 13
Gear Up
Your Heart
Health
Many activities help your ticker,
but cycling is superb. Compared
to other workouts, it is most
effective in lowering coronary
heart disease risk, a study in the
American Journal of Epidemiology
found. Ride for about
50 minutes a day.

JOLT
YOUR DNA
Researchers at
Brigham Young
University found that
coffee drinkers are
more likely to have
PHOTOS (MAIN) MASTERFILE & (PILLS & TEETH) 123RF
longer chains of
DNA than coffee
abstainers. (Short
DNA chains have been
linked to cancer.) The
phenols – not caffeine
– may prevent
DNA damage.

14 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
A RED ALERT FOR DIABETES
Psoriasis may indicate diabetes, suggest researchers in Denmark. They found that people
with type-2 diabetes are 53 percent more likely to have the skin condition. It’s possible
that psoriasis makes people more sedentary, increasing their risk of weight problems and
diabetes. Or, the scientists speculate, diabetes itself may cause psoriasis.

1
FOOD FOR
THOUGHT,
LITERALLY
The flavanols in chocolate may
improve working memory and
visual processing, and deter
cognitive decline, a new Italian
review suggests. These compounds THE AVERAGE
may also boost blood flow to a part LIMIT OF THE GUARD
of the hippocampus affected by HUMAN LIFE SPAN.
ageing. Avoid alkalised chocolate SOURCE: ALBERT YOUR GUMS
(look on the label), which has EINSTEIN COLLEGE OF Swollen gums look bad, feel
lower amounts of flavanols. MEDICINE bad and are bad for you.
Consider whey your weapon:
People who eat at least 9.6g
of whey protein a day have
a 25 percent lower risk of
severe gum disease, a Danish
study found. Whey may
inhibit plaque formation
and enhance immune system
function. Ricotta cheese
is a good source.

Help Your
Heart
Men who’ve popped multivitamins
for at least 20 years have a 44 percent
lower risk of cardiovascular disease
(including heart attack and stroke)
than those who didn’t take them,
The Journal of Nutrition reports. Either
the benefits take many years to appear,
or vitamin takers make healthier choices
28 THE PERCENTAGE DROP IN
CARDIOVASCULAR DISEASE
RISK WHEN PEOPLE ATE 10 DAILY
SERVINGS OF PRODUCE, RATHER
in general, the scientists theorise. THAN LITTLE TO NONE.
S O U R C E : I N T E R N AT I O N A L
JOURNAL OF EPIDEMIOLOGY

FEBRUARY 2018 15
FACE THE NUTRITION FACTS
Read and learn: Non- 13 percent lower risk of University study found.
diabetic people who said diabetes 10 years later That risk reduction was
they at least sometimes than those who rarely even better – 18 percent –
read nutrition labels had a or never did, a Yale at the 12-year follow-up.

GO NUTS
FOR YOUR
HEALTH
THE PERCENTAGE INCREASE IN YOUR People with
EIGHT-YEAR RISK OF DYING IF YOU unhealthy LDL
EAT FRIED POTATOES TWO OR THREE numbers who
TIMES A WEEK. snacked on
SOURCE: THE AMERICAN JOURNAL cashews every
OF CLINICAL NUTRITION day saw their
cholesterol
levels dip 4
percent in four
weeks, a study
in The American
Journal of Clinical

WAKE UP
Nutrition found.
The nuts’ heart-
healthy fatty
acids may play

AND EAT
a role, the study
authors say. Have
a handful for a
midday bite.

PHOTOS(MAIN) MASTERFILE,(CASHEW NUTS) 123RF


Skipping breakfast for just one
day may negatively affect your
metabolism, suggests a new,
small-scale study in The American
Journal of Clinical Nutrition. Over
the long term, the authors speculate,
this habit could lead to poor glucose
metabolism and, ultimately, issues
like type-2 diabetes that may not
be attributable to only weight gain
and overeating. NETFLIX AND CHOW?
Don’t mix TV, dinner and family. In an Academy of Nutrition and Dietetics study,
adults who never had the TV on during family meals had 37 percent lower odds
of obesity than those who always did. So turn off the boob tube and cook real
food. People who did this had 47 percent lower odds of obesity than those who
usually ate premade meals while watching television.

16 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
GIVE US A V!
WHO’S THAT A little “slide” of hand can
MASKED MAN? make you bigger. Mix up
Masks meant to boost your lat pulldown grips
performance by to work more muscle,
replicating high- suggests a Strength and
altitude exercise don’t Conditioning Journal
work, say researchers analysis. Do 1 set with
at Oklahoma State each of these grips: twice
University. Cadets shoulder width with
who trained in the face overhand, shoulder
gear for six weeks saw width with overhand,
no more strength or and shoulder width
endurance gains than with underhand.
gear-free guys did.

THE IDEAL
STRIDE
LENGTH THE NUMBER OF GRAMS OF GINGER
DAILY, IN SUPPLEMENT FORM,
THAT’S LIKELY TO REDUCE
POST-EXERCISE SORENESS.
SOURCE: TH E J O U R NAL O F
STR E N GTH & CO N D ITI O N I N G
R E S E AR CH

Step less lively. You


can reduce your injury
risk by shortening your ARE YOU
stride, say scientists at IMBALANCED?
Iowa State University. Forging fluid movement
Runners who pared down mechanics is key to avoiding
PHOTO MASTERFILE

their stride by 5 to 10 injury and unleashing your


athletic potential. Still, playing
percent had less strain on sports isn’t enough; you need
commonly injured areas, mobility training to perform at
like IT bands and knees. your peak. In a study at Northern
Arizona University, athletes
scored no higher on a movement
competency test than their
non-competitive peers did.

FEBRUARY 2018 17
LIFT TO GET
LEAN
If you’re out to melt fat, weight training may work better
than cardio. In a University of South Carolina study,
overweight people who lifted weights lost more body fat
over the course of a year than those who ran. Their increase
in “functional capacity” – that is, the ability to perform
everyday tasks – may have also led to an overall boost in
their daily activity and calories burned. So try to lift three
days a week, but don’t cut out cardio altogether.

435
NEVER HIT THAT THE LIFT THINK LEAN
SNOOZE BUTTON THAT WILL Call it mind over fatter:
Early risers eat fewer calories MELT YOUR Considering yourself pudgy
less sugar, and more protein BLUBBER could increase both your
than night owls, the journal To incinerate poundage and your BMI, a
Obesity reports. Scientists your cheat meal British study suggests. Folks
speculate that people have faster, skip who were okay with their
an easier time making healthy the treadmill weight, however, kept extra
decisions in the morning, and exercise kilos off during the study
when the brain is fresher and bike: A 12-minute period. So rethink your goals:
The average number of extra Focus on improving your
willpower stronger. calories men consume from Friday to kettlebell circuit
burns more overall health instead of simply
Sunday versus any three-day period losing weight.
during the week. calories than doing
SOURCE: ANNALS OF EPIDEMIOLOGY all-out cardio
for the same
PHOTO 123RF

length of time,
a Southeastern
Louisiana
University
study found.

18 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
DESSERT, OR
‘DESSERT’?
Unless you’re swopping
dessert for – nudge, nudge –
“dessert,” sex won’t impact
your weight. The New England
Journal of Medicine reports
the average session lasts
six minutes and burns 21
calories. You’ll need to work
on your stamina.

120
PHOTOS 123RF

THE PERCENTAGE TEMPORAL


INCREASE IN TESTOSTERONE
LEVELS WHEN YOUR BODY IS
EXPOSED TO SUNLIGHT.
SOURCE: BOSTON STATE HOSPITAL

20 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
STAY HARD
INFERTILITY MAY WITH THIS DIET
BE A WARNING Middle-aged men who eat
Men diagnosed with infertility, beware: lots of fruit and drink red
In a Stanford University study, infertile wine are less likely to
men were found to have an elevated suffer from erectile
risk of diabetes (81 percent higher), liver dysfunction. A study of
disease (53 percent), and heart disease some 25,000 men linked
(20 percent). Infertile guys typically have high consumption of
lower testosterone, which could contribute strawberries, blueberries,
to those other problems. red wine, apples, pears,
citrus fruits and citrus juices
with a 19 percent lower risk
of ED. Credit the flavonoids
in the fruits, which help
VIT C TO THE RESCUE open blood vessels. Add
Insomnia, chest pain and eczema: These are in exercise and your risk is
even lower.
symptoms associated with the break-up of a THE PERCENTAGE DROP IN TESTOSTERONE
long-term relationship. Short of frolicking with LEVELS AFTER AN INTAKE OF 75G OF SUGAR.
some younger, more attractive date, popping S O U R C E: C LI N I C A L E N D O C R I N O LO GY
1,000mg of vitamin C will buffer the spike in stress
hormones, say German scientists.

YOUR
SWIMMERS
DON’T LIKE
SUGAR
A study published in
the journal Human
Reproduction linked

MARRIAGE
You
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o n at the gym…

FEBRUARY 2018 21
TEXT ANDREW MCMILLEN ILLUS T R ATIONS (M A IN) JA SON TAN
& (WORKOUT) BROWN BIRD DESIGN

M E N S H E A LT H . C O M . S G
22 FEBRUARY 2018
‘There’s Too
Much I Want To Do.’
JASON MOMOA PUT IN THE WORK TO MAKE IT BIG IN HOLLYWOOD, BUT
HIS PASSION FOR BEING A HUSBAND, DAD, FRIEND, CLIMBER, SURFER
AND ALL-AROUND RASCAL MAKES HIM THE MAN HE IS TODAY.

routine. In short order, he’s The photographer approaches He laughs, plays a few more
excitedly leading a tour of a for a few candid shots, and notes, gets lost in the music,
man cave that has become an Momoa rolls his eyes. “We’ll do it and then reconsiders. “Ah, never
important refuge during his later,” Momoa says to him. “Let mind. You can take one.”

G
six months of filming here in me get a shirt on.” He continues with the funky
Australia’s Gold Coast. To me, he says: “That’s all they technique and then switches
Between filming want – me with my shirt off!” to a more intricate piece. “I just
commitments, this cavernous started learning this,” he says,
space offers the extensive gym eyes on the fretboard. “I just
and weight training machines can’t sit still, man. There are too
Momoa needs in order to many things I want to do.”
Glad for a few hours off from maintain his muscular, 100kg Momoa’s interest in the bass
shooting Aquaman, Jason plus frame. Of even greater arose because his co-star, Patrick
Momoa is shirtless and interest to him than lifting heavy Wilson, who plays Aquaman’s
polishing off a bowl of chicken objects, though, are the musical half-brother, Ocean Master, is
and peanut butter. A superhero instruments set up in a far corner “awesome on the drums.”
physique requires that he of the space. Momoa wanted to play along.
ration his carbs to even enjoy “Look at this thing, man!” He’d already picked up slide
Guinness. But as he’s quick to he says, strapping on a Fender guitar on the set of the sci-fi
tell you, being Aquaman has its bass. “This thing is so badass!” series Stargate Atlantis, in which
perks too. He plugs in, flicks on an he appeared in 78 episodes
The meal over, the Hawaii- amplifier, and gives a groovy between 2005 and 2009. The
born actor, 38, stands beneath demonstration of his new actor has come a long way since
a custom-built indoor rock creative outlet. then – in his musical ability as
climbing wall that plays an Using his thumb and fingers well as in his acting career and
integral role in his workout against four strings, Momoa cultural footprint.
plays in a pop-and-slap style He sets the bass aside and
that’d sound at home on a picks up another instrument
vintage Red Hot Chili Peppers near the drum kit. “This is my
record. “There’s a bunch of stuff I Aquaman guitar, dude,” he says.
want to learn. Instead of waiting “I saved a lot of money so I could
around on set all day, I’d rather get this thing.”
be learning something cool.” Momoa cradles it, a beauty

FEBRUARY 2018 23
ALPHAMALE

Thrones – Momoa hungers to


tell his own stories too. One

HOW
of his many ideas includes
Incline Bench Press
gathering some of his best
Select a weight that’s about

MOMOA
70 percent of your 1-rep max. friends and fellow fathers “and
Don’t know your 1-rep max? just talking about being a good

GOT
DIRECTIONS
Aim for a weight that will dad,” he says.
challenge you for about 10
Start your “Sometimes you don’t learn it
reps. Do 6 reps, focusing on

STRONGER
next chest maintaining good form. from your parents. You learn it
workout by from your best friends,” he says.
performing Standing Dumbbell Press “Instead of just, ‘This is what a
these three Stand with your feet shoulder-
To build pecs worthy of the King of man’s supposed to be’ and all the
exercises as width apart, holding
Atlantis, Momoa gave a call to his BS stuff out there, you can make
dumbbells at your shoulders.
old friend and trainer Mark Twight, a circuit. Rest something really positive. The
Tighten your core and press
the mountaineer who founded Gym as needed the dumbbells overhead. truth is we’re all searching. We’re
Jones and also transformed the between Lower them. Use a weight
rounds.
all looking for guidance, for
actor Henry Cavill into Superman. heavy enough to make the
Complete eighth rep hard. Do 12 reps.
mentors, and I’m by no means
Twight was well aware of Momoa’s
affinity for rock climbing, so he 5 rounds. someone to follow.”
leveraged that knowledge to come up Push-up This is one of the aspects of
Push-ups may seem like being famous that freaks him
with a master plan: Go hard, starting
they’re easy, but not as a
his chest and shoulder workouts finisher to this superset. Do
out: When strangers stop him to
with brutal supersets like the one 24 reps, keeping your core tell him they look up to him, he
described. Then Momoa could still hit tight as you lift your chest off finds himself cringing. “I’m a
the climbing wall once in a while. the ground. degenerate too, you know?” he
says. “I have my ups and my
downs like anyone. All I can do is
be me.”
Sometimes he can be a little
modelled on the battle-worn time. I think I was pretty reckless his roles in front of the camera – unfiltered. On a Comic-Con panel
1959 Gibson Les Paul played by and definitely a bit out of control. notably as the fearsome Dothraki with his GoT costars back in 2011,
Led Zeppelin’s Jimmy Page. Now I’m more focused. I probably warlord Khal Drogo in the he joked about Drogo being free
“There’s only a hundred of love myself more and take care first season of HBO’s Game of to cut out tongues and “rape
these in the world. I have No. 9,” of myself more because I want to beautiful women” with impunity.
he says, admiring the gift he stick around.” He apologised when footage of
gave himself for earning the role The way Momoa sees it, he the incident surfaced online and
in Aquaman, a film reportedly has just five more summers with caused a stir last month.
budgeted at US$160 million and his children before he’s no longer Momoa hopes to be known
scheduled for release at the end a central figure in their lives. as a kolohe – a Hawaiian
of 2018. Before then, he’ll appear “When I was 15, I was out of the word that means “rascal, fun,
in fellow DC film Justice League. house; I was gone,” he says. misfit,” he says. “But I want
With a hearty laugh, he says: “Right now I’m just Papa,” he to be remembered as, I hope,
“I told my wife: One woman, lots says, smiling. an amazing husband and a
of toys!” Raised in Norwalk, Iowa, great father.
Momoa’s wife, the actress Lisa Momoa was the only child of a “My kids are my greatest
Bonet, and their two kids, ages 8 single mother, Coni. Momoa’s pieces of art. If I can pump
and 10, recently returned home Uncle Craig – his mum’s brother – them full of amazing stuff and
to California after 2½ months on was the main male figure in his surround them with beautiful
the Gold Coast. (The kids were life. “He was kind of like my dad art and music, then I’m going to
going back to school.) growing up, because my dad was live out my life watching them.
“I really can’t tell you what I in Hawaii,” he says. “Craig was an They’re already way smarter and
was doing before I had kids,” he all-around amazing man. He took just way better than me.”
says, walking back towards the care of his family, he was kind, he He shakes his head in disbelief.
middle of the man cave and was strong, he was really funny. “God, I love it,” he says. “It’s
sitting cross-legged on a carpet He was definitely the man I beautiful. I want it to be the
of Astroturf. looked up to.” greatest thing I ever do: make
“Just goofing off. Wasting Though he’s mostly known for good humans.”

24 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
GUY WISDOM

5 Easy Ways to
Boost Your Focus When
You’re Distracted EMBRACE THE TASK AT HAND WITH THESE SIMPLE TIPS.

ADJUST THE if workers perceive the eliminating distractions no


THERMOSTAT temperature as too hot or too matter what application you’re
If the air-con’s broken – or on cold. If you’re just a little too using, suggests McKeown.
T full blast 24/7 – you might find
it harder to focus on what’s in
warm, you may begin to feel
drowsy and relaxed, which can
Because you know that you
only have a set amount of time,
front of you. A US survey found make you work less efficiently, it tends to keep you on task,
that productivity can suffer according to a separate Chinese eliminating any distractions.
Thanks to work overload, digital study. And cooler temperatures Take an honest look at the task
devices and packed schedules, can provoke a kind of mental at hand, and determine how long
it seems like multitasking has stress, making it harder to you’ll actually need to be focused
become a default mode for most stay on task. on it to make progress on it, then
of us. But attempting to keep Call it the Goldilocks start working.
that up can lead to distraction syndrome, but it seems that
and stress – not to mention a focus is easier to find when CLEAR THE CLUTTER
decline in quality for the task the temperature is just right. Yes, Einstein famously had a
you’re trying to accomplish. messy workspace, and reportedly
“We’ve bought into this USE “FOCUS VIEW” quipped that an empty desk is a
idea that if you can fit it all in, When using Word, click sign of an empty mind.
then you can have it all,” says the little icon in the lower Give some cleaning a shot
Greg McKeown, author of left corner that looks like anyway. Taking just five minutes
Essentialism: The Disciplined a black box. That’s called to tidy up an area can help you
Pursuit of Less. The better “focus view,” and it find greater focus, says Joshua
strategy, he says, is to work automatically eliminates Becker, author of The More of
on focus instead – for one all background on your Less: Finding the Life You Want
particular task at a time. screen. That means alerts, Under Everything You Own.
By ditching multitasking, messaging pings and It doesn’t have to be your
you can cut distraction, lower other apps go away. office either. He suggests that to
stress levels, and put more Unless you have your e-mail beat distraction, start small: clean
ILLUSTR ATION 123RF

of your energy into what’s set to chime when a out one drawer that you use
essential instead. message comes in, you regularly. “It’s an easy win,” he
Here are a few tactics to won’t get alerts about says. “And it creates momentum
boost your focus fast. incoming e-mails either. when it comes to paying
McKeown says this kind of attention to what’s important
DRINK SOME WATER single-minded focus allows and throwing away what’s not,
Feeling just a little parched? you to get more done literally and figuratively.”
Your performance might in a faster and more This momentum makes
TEXT ELIZABETH MILLARD

plummet. In a study published efficient way. your brain hungry for more
in the Journal of Nutrition, accomplishment. You crushed
participants struggled with SET A TIMER that minor cleaning task, which
concentration and mental skills Give yourself a set time to gives you a feeling of satisfaction,
when they were even mildly buckle down on certain tasks. he notes. That tends to make
dehydrated. It might be because It’s often called the Pomodoro your mind think: What’s next
neurons in your brain can detect Technique – you use your phone on the list? As you keep it up,
dehydration, which can trigger to set work periods as well as eliminating distractions becomes
parts of your brain that regulates breaks. This creates the same a habit, which means it gets
mood and certain functions. feeling of focus view by easier and easier.

FEBRUARY 2018 25
SEX

Your Most
Sex-filled
Valentine’s
Ever
BRINGING HEAT TO THE BEDROOM
THIS FEB 14 IS AS MUCH ABOUT
WHAT YOU SAY AS WHAT YOU DO.
BEFORE YOU TURN THE LIGHTS
DOWN, HERE’S SOME LAST-MINUTE
ADVICE. YOU’RE WELCOME.

TEXT MIKE DARLING, JULIE STEWART & LAURA TEDESCO


L
Life doesn’t get much better than when a naked,
satisfied woman is sleeping in your bed.
“Men think sex was great if they had an orgasm and
their partner seemed happy,” says Men’s Health sex
advisor Debby Herbenick. But women set the bar
much higher.
“For us, great sex means it felt good, it didn’t hurt,
you cared about our orgasm, and we felt a connection
PHOTOS 123RF

to you,” she says. Big difference, right?


So we asked our trusted sexperts for their
favourite intimacy-boosting strategies. Start here for
a night neither of you will ever forget.

26 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 27
SEX

KISS HER JUST BECAUSE better – lower-ab strength


If you kiss or cuddle her only as a helps her grip your penis harder
Her precursor to sex, she’ll see these
displays as tools you’re using
and experience more-intense
orgasms, says Pepper Schwartz,
Tender Traps to seduce her, explains Donald
Strassberg, a professor of clinical
a professor of sociology at the
University of Washington.
psychology at the University of Make it a daily session. New
Utah. And she may be right. “For research from the University
SHE SAYS many women, and even many of Mississippi showed that for
“You don’t appreciate men, it’s important that every 30-minute increase in
me enough.” demonstrations of affection not moderate to vigorous physical
DO THIS
Share your origin story. When be limited to foreplay,” he adds. activity per day, men were
a friend asks, “How’d you So linger on that goodbye 43 percent less likely to have
meet?”, be quick to jump in. kiss in the morning or that neck erectile dysfunction.
“Hearing your mate reflect on massage while she’s driving. If workouts shred your gut,
what it was like to meet you
can be very intimate,” says Bonus points for post-boink, pre- even better! In one study in
James Cordova, a psychology snoring affection – it gives you a The Journal of Sexual Medicine,
professor at Clark University. unique opportunity to shore up men who shed 5cm from their
So be honest and end on a your bond with her. waist raised testosterone levels
high note – say, by describing
the exact moment you knew In a Canadian study, partners by an average of 58 ng/dl.
you were hooked. who spent more time kissing, (Normal T levels range from 300
cuddling and talking after to 1,000ng/dl.)
a romp reported greater
satisfaction in the sack and with BE A TEASE
SHE ASKS their relationship overall. You love it when she makes a
“How does this dress beeline for your package, right?
look on me?” COME TOGETHER Well, she doesn’t want the same
DO THIS
Yes, she’s fishing for a
Simultaneous orgasms are directness.
compliment, says Paul about as rare as snow leopard So start by massaging her
Hokemeyer, a therapist based sightings. But they’re actually neck, shoulders and back,
in New York City. “Respond by worth pursuing. suggests Dr Northrup. Then kiss
elaborating on the truth.” Tell
“Experiencing that pleasure, her neck and earlobes while
her how great she looks, and
then share it on Instagram and where you both lose control at stroking her chest, stomach
Facebook. Think to-the-point the same time, actually builds and inner thighs. Do this for 30
praise (“My girlfriend. She’s up bonding hormones such as minutes – or until she’s begging
superhot.”) or self-deprecating oxytocin and prolactin,” says for sex.
hashtags (#ImNotWorthy).
women’s health expert Dr It pays off in the long term:
Christiane Northrup. One Canadian study linked
To save your O until she’s
ready for it, use your breath
SHE SAYS
“C’mon, lighten up a little.” wisely. Just when you’re on
DO THIS the edge, slow down and take
That’s her way of saying you’re two or three deep breaths.
being too polite. So tease her, As you exhale, squeeze your
Simultaneous
but in a non-hostile way –
especially when you’re just pubococcygeus muscle (the one
you’d use to stop urine flow).
orgasms are
dating. For instance, inject
playful innuendo (“Can you This will bring you back from
stop checking out my ass? I’m

about as rare as
the precipice – otherwise, you
not a piece of meat!”). That’s
called affiliative, or bonding,
may tense up and ejaculate, says

snow leopard
humour, the kind linked to Dr Northrup.
romantic happiness, says Practise when you pleasure

sightings. But
clinical psychologist yourself – aim to bring your
Sara Caird.
arousal from a 9.5 down to a 7 on
a scale of 1 to 10, she suggests.
they’re worth
SHE SAYS
“I’m so tired of arguing
BRING THE GYM TO YOUR
BEDROOM
pursuing.
all the time.” One thing worth trying: pilates.
Exercises that strengthen your
[Continued on next spread…] lower abs translate to greater
thrust. And if she joins you, even

28 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 29
SEX

Kiss her neck and


earlobes while stroking
her chest, stomach and
inner thighs.

30 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
caressing to better sexual
[Continued from last spread] satisfaction and a stronger
relationship.
DO THIS
Talk it out immediately.
But when you start feeling MAKE A SEX DATE
flooded, say you need a break Sure, spur-of-the-moment
– even if that means sleeping nookie is hot. However, it’s a
on it and re-engaging in the
myth that sex should always
morning, says Prof Cordova.
You have to negotiate the be spontaneous, says Rachel
things about each other that Needle of the Center for
you find challenging. That way, Marital and Sexual Health of
you’ll both feel comfortable
South Florida.
being totally authentic,
allowing your relationship “Life is busy, and things
to evolve.” can prevent you from being
physically intimate with
your partner,” says Needle.
“Planning ahead can build
SHE SAYS anticipation and excitement.”
“I need to know more about Save your sex session on a
what you like and dislike.” shared calendar – bonus points
DO THIS
Share your Netflix queues. if you label it with something
Don’t freak out: This isn’t the that harkens back to one of
stuff Ed Snowden warned your hottest previous romps.
about. For couples, sharing is Then, as the time
all upside. It’s a subtle way of
conveying commitment: It says approaches, amp up the
“I trust you enough to reveal excitement with texts. “Start
my daily life,” says Timothy subtle with something like ‘I
Loving, a psychologist at the can’t wait to spend time with
University of Texas.
you later...’ and build up,” says
Needle. Progress to something
like “I’ll be home at 7.30. Will
you be naked?”
SHE SAYS
“I’m not sure where
this is going.” TURN FANTASIES INTO
DO THIS NON-FICTION
Plan ahead – way ahead. Pre- Time to tell her about your
empt this conversation by
fixation. “Assuming that your
filling your calendar with fun
stuff you like to do together, partner should just ‘know’
says DeAnna Lorraine, an what you prefer sexually is a
LA-based relationship coach. lovely romantic idea that just
Enthusiasm is key. If you’re just happens to be ridiculous,” says
casual, keep the talk light:
Make it a game (“If we were Prof Strassberg. In fact, simply
to pick up and go on vacation asking her what she wants in
right now, where would bed could turn her on more
we go?”) than ever.
Need some conversation
starters? A study in The
Journal of Sexual Medicine
SHE SAYS found that 82 percent of
“We used to have more fun.”
DO THIS women fantasize about having
Inject the relationship with sex in an unusual place; just
a shot of adrenalin. Plan side- over half have fantasized
by-side activities that let you about being tied up during sex,
two connect – say, a weekend
white-water rafting trip. Or
while 42 percent have thought
keep it simple and play hooky about tying up their partner.
from work to check out a rock Thirty-two percent have
climbing gym. “In that fantasized about being
excitement, you excite each
photographed or filmed
other,” explains Stan Tatkin,
author of Wired for Love. during sex. Invest in a
smartphone tripod.
HEALTH

Ancient Remedies
For Modern Maladies
SCIENTISTS ARE DIGGING UP THE SECRETS TO GOOD HEALTH.

TEXT RON GERACI


ILLUSTR ATIONS WESLEY MERRITT

Bone diggers come in many specialities – think bioarchaeology and


paleopathology – and it’s not only the past that interests them. “The motto of the
Paleopathology Association is mortui viventes docent, or ‘the dead teach the
living,’” says Valentina Giuffra, a paleopathologist at the University of Pisa.
Scientists can find new treatments when they explore the origin and evolution of
diseases that still afflict us. Try these tips sifted from history.

HISTORY’S
4 0 0 BC 1796 1850 1897
HEALTHIEST Hippocrates first claims Edward Jenner Enter germ theory, Felix Hoffmann makes
DISCOVERIES that disease is natural, not accidentally discovers which blames microbes acetylsalicylic acid, better
reprisal from the gods. a smallpox vaccine. for causing disease. known as aspirin.

32 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
1
PROTECT YOUR TEETH,
HELP YOUR HEART
Heart disease is not just a
product of our modern
lifestyle. It was a global
2
AVOID NAPOLEON’S CANCER
Researchers think the
3
EASE BACK PAIN LIKE
THE ICEMAN DID
4
NOURISH YOUR GUT WITH A
CENTURIES-OLD SECRET
problem more than French leader died of Otzi the Iceman, Studies on 700- to 2,500-year-
3,000 years ago, advanced gastric cancer, a 5,300-year-old mummy old naturally mummified faecal
says Michaela Binder, a possibly due to his eating found in the Alps, matter suggest that ancient
bioarchaeologist at the habits. “Napoleon Bonaparte is marked with 61 tattoos; humans possessed a highly
Austrian Archaeological was at war a lot of the time, most are short lines. diverse set of gut bacteria.
Institute. “On CT scans, so he consumed a lot of Dr Walter Kean, a McMaster “Something started wiping these
we are increasingly finding smoked and cured foods. University rheumatologist, microbes out in humans,
calcification in arteries of We now know that these noticed that the tattoos sometime very recently,” says
mummies,” she says. foods – as well as meat on Otzi’s spine follow Christina Warinner of the Max
People of all social blackened from, the sciatic nerve, Planck Institute for the Science of
categories were affected. for instance, barbecuing which can be extremely Human History. Losing these
What’s more, research suggests – contain nitrosamines and painful when compressed microbes makes us weak. Gut
that bacteria related to dental other substances that can or stretched. Now Dr Kean bugs are critical; they aid
diseases are an ancient cause of increase the risk of gastric and others believe that digestion, promote immunity and
heart disease – and still prevalent cancer,” says study author these marks are from more. “Many of these secrete
today. (Those germs may trigger Dr Heather Dawson, acupuncture-type compounds that ‘calm down’
inflammation that negatively a pathologist at treatments the Iceman our immune system,”
affects arteries.) the University of Bern. had for back pain. Warinner explains.

   

THE THE THE THE


TAKEAWAY TAKEAWAY TAKEAWAY TAKEAWAY
Do what those Limit your intake of Find a certified Eat high-fibre plants;
mummies can’t: blackened, cured or acupuncturist. Don’t good bacteria feed on
See a dentist twice a smoked meats to worry: Today’s ’em. Root vegetables
year, and pamper your about 85g a week, acupuncturists use thin (beets, rutabagas,
teeth with dental max. needles that don’t carrots) are great,
products like electric leave scars. says Warinner.
toothbrushes and
teeth whitening
products.

1906 1922 1928 1953 1953


Doctors find that vitamin Insulin injections can now Alexander Fleming’s fuzzy Jonas Salk’s polio vaccine James Watson and
deficiencies can cause help save the lives of petri dish leads to the saves the world from a Francis Crick figure out
diseases like rickets. people with diabetes. advent of penicillin. crippling viral disease. the structure of DNA.

FEBRUARY 2018 33
HEALTH

TE X T KE LVIN LEONG
PHOTOS 123RF

34 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
The Pain Behind
The Glory
MEN’S HEALTH TAKES A CLOSER LOOK AT ATHLETE SUICIDE AND
DEPRESSION, WITH TWO LOCAL STARS WHO’VE ENDURED A
ROCKY ROAD THESE PAST FEW YEARS TO FIND OUT HOW TO
DEAL WITH THE TOUGH STUFF BEYOND THE PODIUM.

the sporting community has back at Changi Airport, the huge


begun to comprehend the crowd was waiting to welcome
importance of mental well- the winners. There were around
being as a direct correlation to 18 of us in the squad and only

H
competition success. two of us didn’t medal, but I
“Going into my first Sea wanted to still feel part of the
Games, I felt the need to team. When we were told to put
maintain the high standards on our medals before walking
of Singapore swimming. There out, I kept my blazer tight to
was this unspoken tradition my body because I didn’t have a
for a debut swimmer to land a medal around my neck.
medal,” Pang recounted. “Then came the 2011 Sea
“I didn’t manage a podium Games and I worked extra hard
He stood atop the podium finish, and when we arrived even though I was in national
at the 2017 Southeast Asian service and had a lot of
Games with a third Sea Games disruptions. I only managed a
gold medal draped around his fifth placing and that proved to
neck, but it could have been be the last straw. I saw my dad
a very different story had
Pang Sheng Jun’s suicide I couldn’t after the race. He consoled me
but then I saw my disappointed
attempt seven years ago been
efficacious. see a wayy out mother beside him.
“There was this awkward
Back in 2009, Singapore
almost had to deal with a first
and wanted to silence before she uttered a few
words, handed me a packet of
case of athlete suicide when run awayy from waffles she bought to celebrate

it all. I went upp


then 17-year-old swimmer my supposed victory, and left.
Pang attempted suicide after The sight of her walking away
the Southeast Asian Games,
when failure to podium and to the rooftop was the most hurtful thing I’ve
ever experienced.
the pressure of living up to the
Republic’s glowing reputation and stood “I started crying and my
teammates gathered, asking
as Asean swim kings saw him
fall into depression. against
g the what happened. I told them
everything was OK, but deep
While the word depression is
still a taboo subject among elite
railing. down inside, everything was
not OK.
sportsmen who are viewed as “We made our way back to
unbreakable in the public eye, the Games Village and as I was

FEBRUARY 2018 35
HEALTH

Aleksandar Duric
Asean Football
Federation Suzuki Cup
2008: Singapore 5,
Cambodia 0. Duric of
Singapore reacts during
the match at Bung
Karno Stadium in
Jakarta.

We don’t show
it in ppublic, but
most athletes

P H OTO S (A L E K S A N DA R D U R I C) B E R ITA H AR IAN & (PA N G S H E N G J U N) TH E STR AIT S TI M E S


at some ppoint
in their career
have a lot of
doubts and
uncertainties.

walking up the stairs, all the convinced me to step back and his career.
devastating thoughts of talk it out. I have no idea if I With 386 goals and 17
disappointment towards my would still be here talking had trophies for club and country,
army camp mates, family and he not intervened.” ex-Singapore striker Aleksandar
friends started hitting me like a Duric was seen as the Republic’s
ton on bricks. PANIC STRIKES impregnable force on the field.
“I couldn’t see a way out and While Pang’s depression – But with a family to feed and
wanted to run away from it all. leading to suicide – is not no psychological support,
I went up to the rooftop and a common subject in the he constantly battled inner
stood against the railing. But Singapore sports industry, demons, especially towards the
little did I know my teammate, a high-profile Singaporean end of each football season.
Russell Ong, saw me acting footballer admits that he “As a professional sportsman,
weird and followed me. He suffered panic attacks and your life is a pressure cooker. It
managed to grab my hand and depressive bouts throughout starts from the time you signed

36 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
up and, in a way, this is what Republic’s governing body for team or athlete deal with it. helped him regain his focus
you asked for,” said Duric. sports – who recognise the need “It is also crucial for sports at the 2017 Sea Games, when
“For me, the most pressure to better athletes in their psychologists to spend enough he suffered a panic attack
and uncertainty wasn’t during mental approach. time with the team or athlete before the 200m Individual
matches but off the pitch. To combat this, a team of during training or pre- Medley race.
Especially towards the end of experienced psychologists, led tournament camps – to get to Pang explained: “I didn’t
each season, when your contract by industry heavyweight Tracey know them better, and to build sleep well the night before
expires and you start worrying Veivers – she has worked a trusted relationship for them my race because the air-con in
about what lies ahead. with some of Australia’s elite to be comfortable with you. my room broke down. I had a
“There were sleepless athletes in rugby, football, “It is absolutely paramount very poor sleep for a pre-race
nights or times when I woke motor racing and the Australian for a sports psychologist to be night. I was very worried my
up sweating and wondering Football League – is leading present at all major events, and lack of sleep would affect my
what my future was, and that the charge. follow through even after the performance during the race.
escalated towards the end of Together with her team event to ensure continuity for “Just as I was having lunch
my career in 2014 when I was of six, Veivers and the Sport their next assignment.” alone to get into my zone, I
about to retire. Psychology Department are Veiver’s professional work saw Tracey walking in and
“I can tell you that most gradually changing the mindset has paid dividends for Team approached her for a chat. She
sportsmen don’t plan their lives. of local athletes – to help them Singapore, and Pang even was able to refocus my thoughts
We are so focused on training understand the importance of recalled how her intervention away from the negative
and results that when it all playing the game mentally, and
ends, your routine suddenly to gain maximum performance
disappears and you are lost in the arena.
and afraid of the unfamiliarity “Sports psychology is
staring back at you. becoming more accepted
“I was lucky to have someone as a key part of an athlete’s
like [former Tampines Rovers preparation and competition
chairman] Mr Teo Hock Seng, process, but I’m not sure if there
who helped me both on and has been that significant a
off the field during my career. change [in Singapore],” she
But there aren’t many like said. “For example, it has been
him who give everything to help more accepted in swimming
us athletes. since five years ago, but when
“To the fans, we are like you talk about other sports,
supermen and everything is there’s still a long way to go.
supposed to be perfect in our “There’s always this
lives. We don’t show it in public, interesting argument that a
but most athletes at some point sports psychologist has nothing
in their career have a lot of to do at the tournament
doubts and uncertainties, which because our job is to prepare
result in a drop in performance the team or athlete before they
and our confidence starts start a competition, but that
slipping away. means the coach shouldn’t need
“That’s why it is super- to be there as well [since the
important to have these sports preparation work is done].
psychologists attached to the “In fact, anything can happen
team or athlete, especially or go wrong during a live sports
during training. event, and a good psychologist
“Different sportsmen have is the best person to help the
different characters and the
psychologist needs to be around
long enough to understand
them, guide them, and step in
with the necessary help when
things go wrong.”

GETTING INTO SPORTS


PSYCH
Duric’s concerns are echoed
by Sport Singapore – the

FEBRUARY 2018 37
HEALTH

Pang Sheng Jun


In Day 2 of the 13th Singapore National
Swimming Championships, Pang
Sheng Jun celebrating his win in the
400m Individual Medley at the OCBC
Aquatic Centre on June 16, 2017.

I know that
swimmingg
cannot last
forever, so I’m
learningg to
reallyy jjust
enjoy every
moment I
have left as a
pprofessional
athlete.

episodes and made me ready for another crack at glory, goals further ahead. no one may remember second
remember how well I’ve trained with the 2019 Sea Games and “I see my life as chapters of a place, the journey to get there is
for months. Finally, she told 2020 Olympics qualification as book, and swimming is one of vitally important.
me not to let my mind do the his main objectives. many chapters. I love racing “Winning is what matters
thinking and instead allow my “I know that swimming and hope to carry on for as long in sports, but sometimes you
body to do what it has been cannot last forever, so I’m as I can, but the day will come don’t have to finish first to be a
prepared for. learning to really just enjoy when it all ends and I’ve started winner. If you’ve trained well
“I did a personal best along every moment I have left as planning ahead to ensure and given everything out there,
with a silver medal in that race, a professional athlete – be depression will never creep into then you already won,” Duric
missing the gold by a very slim it during training or in a my mind again.” exclaimed.
margin. It just goes to show how competition,” he added. So while Singapore continues “But for the next generation
having a sports psychologist “I still wake up with to strive for a second Olympic of athletes, the focus needs to
around the team can make a nightmares of failure every now gold medal and local athletes be both on technique and their
difference for athletes during and then, but I have learned push the boundaries to mental approach.
competitions.” how to deal with it and push reach greater heights, it “A good coach or backroom
Duric has gone on to carve a those negatives aside. will be important for us to staff can tell if an athlete is in
successful career as a football “Depression happens when recognise the need for sports the right frame of mind. If we
administrator with Sport you have no plan, and to combat psychology to play an even sense something wrong, then
Singapore since retirement. it, I set short-term targets while more significant role. we need to help him before its
And for Pang, the 25-year-old is also putting a set of long-term In the world of sports, while too late.”

38 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
HEALTH

Save
Your Butt
YOU HAVE ZERO EXCUSES TO SKIP
OUT ON COLON CANCER SCREENING.
IT’S NOW EASIER THAN EVER.

Many cancers hide deep in


the body, evading detection.
Not colon cancer. To find out if
you have it, all you have to do
is look.
Unlike many screenings,
tests to spot colorectal and
cervical cancer are very
effective. “They’re head and
shoulders above the others,”
says Dr Robert Schoen of the
University of Pittsburgh School polyethylene glycol and following THE TEST YOU CAN SWALLOW
of Medicine. Yet about 40 a clear liquid diet the day before Throw back a pill that contains a
percent of men between ages
50 and 75 haven’t had a recent
the procedure. Today, many docs
split the dose into two parts or
tiny camera, and a specialist can
watch as it moves through your
The Warning
colon check.
Screening is advised for men
offer a more palatable duo of
Miralax and Gatorade.
colon, spotting polyps along its
path. Check with your doctor to
Sign in the
50 and older, but many younger
guys should also be checked.
Soon you may even be able
to eat beforehand. Scientists at
see if the PillCam is right for you. Toilet Bowl
A University of Michigan study the University of California at
found that nearly 15 percent of Irvine found that people who
Give your doctor a heads up if
people diagnosed with colorectal ate “low residue” foods like eggs you notice blood in the toilet,
cancer are younger than 50. If and white rice the day before felt a change in your bowel habits,
you have a bowel disease or a better and didn’t compromise or unusual fatigue. These can
family history of colon cancer, ask the results. Don’t defy doctor’s signal colon cancer. If you’ve
your doctor about testing. orders; just ask if easier prep always had gut trouble, raise the
The most common test is a options are available. red flag even higher. Conditions
colonoscopy. While you’re under such as inflammatory bowel
disease, irritable bowel
TEXT JULIE STEWART

anaesthesia, the doctor probes


syndrome, or peptic ulcers can
your colon with a scope, snipping delay diagnosis.
out any precancerous polyps. If THE VIRTUAL COLONOSCOPY A recent study in the British
you’re stalling because of the (NO PROBING REQUIRED) Journal of Cancer found that it
diarrhoea-inducing prep, it’s time A scan called CT colonography takes 20 percent longer for
to man up: The ridges of your uses low-dose radiation to people with these conditions to
colon need to be free of debris reveal tumours. The test does be diagnosed with colon cancer.
for the best viewing. require bowel prep, but it’s less That’s because your doctor
Most important, if you screen intense than colonoscopy prep, might blame any new or
worsening symptoms on
for and spot colon cancer early, a says Dr Perry Pickhardt, chief of
ILLUSTR ATIONS ADAM NICKEL

your existing condition, the


cure is more likely. And scientists THE SCREENING YOU CAN DO gastrointestinal imaging at the researchers say.
keep discovering ways to make IN YOUR OWN BATHROOM University of Wisconsin School of
testing easier, whether you opt If you’re willing to scoop Medicine and Public Health.
for a scope or one of the newer your scat into a vial, a faecal
tests on the block. Read on. immunochemical test is an easy
way to screen yourself. It detects
proteins present in certain colon
THE MORE CONVENIENT cancers. You may have to repeat
COLONOSCOPY PREP these tests every year or two, not
Colonoscopy veterans talk about the decade you can wait after a
glugging close to four litres of clean colonoscopy.

FEBRUARY 2018 39
NUTRITION

Bowling For Breakfast


FOUR HEART-HEALTHY, FIBRE-RICH, SINGLE-SERVING, GRAIN-BASED MEALS WORTH WAKING UP EARLY FOR.

Holy Whole
1 SAVOURY
BREAKFAST GRITS
If you like to start your day
2 CRACKED WHEAT
FRUIT BOWL
A spoonful tastes like you
3 CRANBERRY
CREAM OF WHEAT
Make a double batch – this
4 OVERNIGHT
PROTEIN OATS
It’s the ultimate one-
Grains!
with eggs, you’ll dig the rolled out of bed and into a will keep well in the fridge. minute meal for a morning
yolks with the grits. tropical resort. Eat it hot or cold. workout guy. Call it fibre power:
2 tbsp shallot, finely chopped ¼ cup wheat, cracked ½ cup frozen cranberries ½ cup old-fashioned rolled oats People who ate at
½ cup low-sodium chicken broth 1 tangerine, peeled, sectioned 1 tbsp maple syrup ½ cup milk
least three servings
of whole grains a day
1 packet (30g) instant grits 1 kiwifruit, peeled and sliced 3 tbsp Cream of Wheat 2 tbsp chocolate protein powder
were less likely to die
2 large eggs 1 tbsp unsweetened coconut 2 tbsp toasted pecans, chopped 1 banana, sliced
of heart disease or
1 radish, thinly sliced A few mint leaves, for garnish ½ cup blueberries cancer than those
In a pan, add the berries, 1 cup
½ avocado, thinly sliced water and a little salt. Boil who ate none, a 2016
In a small microwave-safe In a jar or bowl, stir together
bowl, stir the cracked wheat until the berries burst, for 8 the oats, milk and protein study in Circulation
In a pan on medium, heat 1
into ½ cup water, and add a minutes. Stir in the syrup and powder. Cover and refrigerate found. Whole grains
tsp oil. Add the shallot and
Cream of Wheat, and cook
PHOTOS SAM KAPLAN

cook till soft, for 2 minutes. pinch of kosher salt. Cover overnight. In the morning, just offer nutrients that
and microwave on high for 5 per package directions. Turn take off the lid and heat the
Add the broth, then boil. In a may delay conditions
minutes, then let the bowl off the heat and stir till fluffy. oats in the microwave for 1
bowl, stir the broth and grits that could lead to
stand 2 more minutes. Stir Serve in a bowl with pecans. minute. Stir in the fruits and
till thick. Cook the eggs with disease, and the
1 tsp oil in the pan. Top the and top with the tangerine, • 327 calories • 6g protein enjoy.
kiwi, coconut and mint. • 47g carbohydrate (5g fibre) fibre fills you up. (One
grits with eggs, radish and • 432 calories • 22g protein
• 14g fat •72g carbohydrate (9g fibre) serving is ½ cup
avocado. • 269 calories • 7g protein
• 52g carbohydrate (9g fibre) • 9g fat cooked hot cereal.)
• 466 calories • 18g protein
• 34g carbohydrate (6g fibre) • 5g fat
• 30g fat

40 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
NUTRITION

The Deli Counter


MYSTERY INGREDIENTS, NEEDLESS SUGARS
KEEP
IT CLEAN
AND CHEAP FILLERS HIDE BEHIND THE DELI INSIST THAT THE SERVER
AT THE DELI COUNTER USE NEW
CASE GLASS. READ OUR TIPS AND TAKE A GLOVES AND A CLEAN SHEET OF
PAPER TO WEIGH YOUR ORDER.
TICKET – WITHOUT PUNCHING YOURS EARLY. CROSS-CONTAMINATION CAN
INCREASE YOUR RISK OF
FOODBORNE ILLNESS.

BUY UNBLENDED OPT FOR


CUTS ORGANIC STOP WATCH THE DON’T FEAR
Processed meats, such Organic cold cuts must SUGARCOATING WATER NITRATES
as bologna, can contain come from animals that Beware of adjectives The processed cold cuts Neither the American
ILLUSTR ATION HAISUM HUSSEIN

fillers and proteins were given no antibiotics added to cold cuts like may come added with Cancer Society nor
from various animals, or growth hormones, “glazed,” “maple” or water in them. You can the National Research
says Phil Lempert of per US Department of “honey” – they are all save your hard-earned Council claims that
SupermarketGuru.com. Agriculture regulations. code words for sugar. cash by steering clear nitrates and nitrites
“Sectioned and formed” Plus, producers that If you’re going to be of lunch meats that definitely cause cancer.
meats are less processed raise organic turkeys or eating a sandwich every are labelled “enhanced Even food manufacturers
but still have non-meat chickens for lunch meat day, that sugar can add with up to a 10 percent that say they don’t add
additives. Whole cuts must give them 100 up. Stick with no-sugar solution.” Otherwise, nitrates usually do, often
are meat plus spices. If it percent organic feed – no options: Your body you’ll end up paying in the form of “natural”
looks like it was cut from animal byproducts. will thank you in the for a half kilo of water celery juice or celery salt.
an animal, it likely was. long run. for every 5kg of meat Plus, nitrates and nitrites
you purchase. help prevent botulism!

F E B R UA RY 2018 41
NUTRITION

Yogurt Or Kefir:
Which Is Better
As Your Probiotics
Boost?
YOU’VE BEEN GULPING DOWN THAT FAMILIAR BOTTLE OF
PROBIOTIC CULTURED MILK DRINK SINCE YOUNG TO CLEANSE
YOUR GUT. MEET ITS NEW REPLACEMENT – KEFIR.

I
Information technology
manager Jaxon Ji, 44, used to
treat himself to soft drinks
such as ice-cream soda, orange
and Sprite three to four times

TEXT JULIE STEWART & LEA WEE


a week.
“But I found them too
sweet and decided to look
for alternatives. I was also
concerned if there were too
many chemicals in them.”
Today, instead of soft
drinks, he drinks water
kefir, a fermented drink
made from water kefir
grains, and Jun kombucha
tea, which is fermented green
tea and honey.
PHOTOS 123RF

He says: “I used to have


severe rhinosinusitis. But I
don’t get it anymore. I hardly
get sick, and even if I do, it’s
just sniffles and throat itch,

42 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
often prescribe them for
gurgling bowels.
What you may not know is
that these buggers can help
you lose weight. According
to a recent study review from
China, people who consumed
probiotics for at least eight

The theory is
weeks lost almost 1kg more, on
average, than those who didn’t.
which do not require me to take
time off work.” that probiotics HOW THEY WORK
Ji is among the growing
number of people who ferment rebalance your The throngs of bacteria in your
gastrointestinal system mainly
their food and drinks at home.
They believe that these contain
gut ecology, fall into two squads: Firmicutes
and Bacteroidetes. Research
probiotics that have health which means suggests that overweight

you have less


benefits, especially for the people tend to have more of the
digestive system. Users former, while in slim people, the
have reported better bowel
movement and improved skin inflammation latter variety holds sway.
The theory is that probiotics
and immunity.
Read on to discover and less fat rebalance your gut ecology,
which means you have less
everything about probiotics.
accumulation inflammation and less fat
accumulation while still feeling

WHAT ARE PROBIOTICS?


while still full. Result: less overeating and
a faster metabolism.
Probiotics are live, beneficial
bacteria, and your digestive
feeling full. WHAT TO EAT
system is rife with them. You Try one serving of a cultured
know this because yogurt or fermented food every day,
companies won’t shut up suggests Dr Gerry Mullin, author
about probiotics, and doctors of The Gut Balance Revolution.

FEBRUARY 2018 43
NUTRITION

Plain kefir, miso soup, sauerkraut grains and “scobies.” A scoby, allow the body to get used to fresh and washed thoroughly to
and kombucha (a kind of tea) all short for “symbiotic colony of it, says Lynette Goh, a senior avoid bacteria contamination.
fit the bill. bacteria and yeast,” is a piece dietitian from the National Other usual basic food hygiene
Yogurt is great too. Research of fibrous tissue that comes in Healthcare Group Polyclinics. practices such as washing hands
indicates that people who eat it various colours, including cream, She says: “If it is introduced before preparation should also
on a regular basis control their yellow or dark brown. too quickly, bloating or other be followed.”
weight better. The good bacteria Like kefir grains, they gastrointestinal symptoms To ensure food safety, stay-at-
in yogurt deserve part of the encourage fermentation. With may occur.” home mother Beth Chan says
credit, but its filling protein each fermentation, scobies and She adds that it is also she washes her glass bottles,
may also play a role, says Simin kefir grains multiply, hence important to practise food plastic sieve and plastic spoon
Nikbin Meydani, a professor of people end up with extra pieces, safety when preparing before she starts preparing
nutrition and immunology at which they can donate. fermented foods. the water kefir grains for
Tufts University. “For instance, vegetables fermenting.
Look for plain Greek yogurt, ARE THESE PROBIOTICS used for fermentation should be She has been giving half a cup
not the sugary, fruit-on-the- REALLY HEALTHY?
bottom stuff. If you need a hit of Whether or not the fermented
sweetness, add some thawed foods have health benefits,
frozen berries or a scattering of experts take a cautious view.
dark chocolate chips or dried Fermented foods stay fresher
fruit pieces. longer than the usual foods, says
Prof William Chen, director of
WHERE DO I GO FOR MORE Food Science and Technology
DETAILS ON PROBIOTICS? Programme at the Nanyang
Online, of course. The Facebook Technological University.
group SG Fermentation Friends Fermentation occurs when
has more than 1,600 members. micro-organisms such as
It was founded last year by civil bacteria or yeast convert organic
servant Mak Shao Xuan and two compounds such as sugars into
other friends who were home alcohol or acetic acids.
brewers and wanted to promote “The acidic environment kills
home fermentation. off ‘bad’ bacteria such as those
Members meet for picnics that cause food spoilage, and
where people bring along ensures that good bacteria such
fermented products for others as potential probiotics survive
to sample. Mak and other invited longer,” he says.
speakers from overseas also The crux of the issue is
conduct workshops, at a fee “potential probiotics.” On the
ranging between $100 and $150 one hand, probiotics have been
for each participant. shown to help with a multitude
Another Facebook group, the of health issues, especially
Water Kefir And Milk Kefir Grains digestive health.
Blessing (SG), was founded last But without scientific testing,
year by a few mothers. They one cannot assume micro-
were fermenting kefir grains at organisms in home-fermented
home to boost their children’s foods are probiotics, says
health, but ended up with too Prof Liu Shao Quan from the
many grains and decided to set Food Science & Technology
up a Facebook group to give Programme at the National
them away. University of Singapore.
The group now has more than He adds: “True probiotics have
2,500 members. While made up to be able to survive the journey
largely of mothers, it has also through the very acidic stomach
drawn pet owners who want to to colonise the intestines.”
feed kefir to their pets. Both Meanwhile, those who wish
groups have a listing of to continue to eat or drink
members who donate free fermented food should ensure
starter cultures. that they start slowly and
Starter cultures include kefir increase their intake gradually to

4 4 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
of water kefir every day to her home-brewed food. the vet once a month. I was
children, aged two and five, Lois Liu, who runs a hair trying to find other ways to
since last April. She and her products company, has been help them besides medication
husband drink two cups daily. giving one teaspoon of milk kefir and home-cooked food when
They have experienced no to each of her four dogs every I read about kefir in July on a
adverse effects so far. day since August this year. Once Facebook group.”
She says: “My kids poo more a week, she also gives them After more than a month of
each time, while my husband’s a treat, which is water kefir taking milk kefir daily, she says
and my bowel movements flavoured with fruit. their symptoms have improved.
became more regular. My She says: “They had been She adds: “Their fur started
husband’s mouth ulcers also suffering from problems ranging to grow, there was no more
disappeared.” from skin rashes and bald bad breath and constipation,
Besides humans, animals have patches to bad breath and and I have not taken them to the
also purportedly benefited from constipation, and had to visit vet since.”

The Water
Kefir And Milk
Kefir Grains
Blessingg (SG)
was founded
last yyear byy a
few mothers.
Theyy were
fermentingg
kefir ggrains at
home to boost
their children’s
health.

FEBRUARY 2018 45
NUTRITION

The Health
Snob’s Guide
To Kale
TO SAY THAT THIS VEG IS GOOD FOR
YOU IS AKIN TO DECLARING THE
POPE’S RELIGIOUS CONVICTION.
BUT MAKING THIS BITTER GREEN
GIANT MORE TOOTHSOME HAS
PROVEN NO MEAN FEAT. UNTIL NOW.

1 Green
Credentials
Along with its brassica cousins cabbage and
broccoli, kale has something of an image
problem. Despite achieving superfood status
TEXT DAN MASOLIVER

with regular gigs at high-street juice bars, it’s


not so much celebrated as tolerated. But a little
culinary know-how goes a long way: “Kale lends
PHOTOS 123RF

itself to all manner of dishes, from salads to


winter braises,” says restaurateur Mark Hix.
Time to turn over a new leaf.

46 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
A CURLY KALE

The sharp-tasting, full-


fronded poster boy of the
kale crew is a top source of
potassium, vital for muscle
function to get more from
your lifting sessions. Pair
with lean, white meat and
ensure your efforts reap
big rewards.

B REDBOR KALE

Also known by the more


chromatically “purple
kale,” antioxidant-rich
redbor leaves contain
more energising iron per
calorie than beef for
committed carnivores.

C CAVOLO NERO

Originally grown in
Tuscany, cavolo nero
(which translates as
“black kale”) is richer and
nuttier than its British
cousin. Stuffed with
isothiocyanates, it’s also
shown to have a potent
anti-carcinogenic effect.

D RED RUSSIAN

This sweeter, more tender


member of the kale family
packs 134 percent of your
recommended daily
allowance of vitamin C per
bowl. Your body’s immune
system is weaker during
intense training, so it’ll
look out for you when your
defences are down.

FEBRUARY 2018 47
NUTRITION

Your
Fresh
2
Approach
With proper prep, kale needn’t leave
a bitter taste in the mouth. You can
start by removing the hard stems.
The majority of kale’s nutrients
are contained in its antioxidant-
rich leaves. Hix advises using a
razor-sharp paring knife. Studies
have shown that dull knives can
cause the leakage of nutrients such
as calcium and potassium.
Next, rinse and dry your leaves in
a salad spinner. Now treat them to a
light massage, which will relax the
kale’s tough cellulose structure,
reducing some of that trademark
bitterness.
Finally, bring out the heavy-duty
cookware. “I like to keep things
simple, so these recipes don’t
require anything more than a
heavy-bottom saucepan,” says Hix.
“This is the best thing to use when
slow cooking, as it retains more heat
and helps to speed up the process.”
Now, fire up the hob.

48 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
3
Handle
The Heat
For such a nutritional juggernaut, kale is delicate.
It may contain considerably more vitamin C than
spinach, but bring it to a boil and you’ll lose more
than a third of this immunity-boosting benefit.
A steam or a gentle stir-fry will lock in the
hyper-heralded nutrients.
And whatever you do, says Hix, don’t add bicarb
of soda to the water. Your granny may have sworn
by its ability to keep the colour in your greens, but
it’ll crucify cruciferous vegetable’s healthy benefits.
Protect, then serve with recipes from Hix Soho.

A CURLY KALE WITH BUTTERFLY PRAWNS

Serves 4
• Olive oil for frying
• A head of curly kale, washed,
trimmed and cut into 2cm pieces
• Flaky sea salt, to taste
• 12 whole tiger prawns
• 2 tbsp butter
• Dried chilli flakes

METHOD
Heat 8cm of oil to 180 deg C in a thick pan. Deep-fry
the kale in handfuls until crisp, then pop on kitchen
paper and scatter with salt. De-head the prawns, slice
lengthways and baste with butter and chilli. Cook on a
griddle pan. To finish your dish, deep-fry the prawn
shells, then dry and blend to a coarse powder with the
chilli and salt. Sprinkle over the top for an electrolyte-
replenishing feast.

FEBRUARY 2018 49
NUTRITION

B BRAISED PORK WITH PURPLE KALE

Serves 4
• 500g pork cheeks, cut into chunks
• 1 tbsp vegetable oil
• 60g butter
• 2 onions, finely sliced
• 50g flour, plus dusting
• 500ml dry cider
• 700ml chicken stock
• Salt and black pepper
• 250g purple kale, stalks removed

METHOD
Season and lightly flour the pork. Fry the
cheeks in oil on high heat until brown. Melt
the butter in a heavy-based pan and cook
the onion for two minutes until soft. Add
the flour, reduce the heat, then gradually
add the antioxidant-rich cider and stock.
Bring to the boil, add the pork, season with
salt and pepper, and simmer for 60 to 90
minutes. Reduce the sauce, then steam the
kale until tender. Serve.

BRASSIC INSTINCT
Kale may be the leafy green du
jour, but don’t write off its less
fashionable brethren.

CABBAGE
If coleslaw leaves you limp, unlock
added benefits with kimchi – a
fermented, spicy cabbage shown to
have a powerful probiotic effect.

CAULIFLOWER
A distant relative of kale, cauliflower
is loaded with choline, vital for
cognition and brain health, says the
Journal of Neurophysiology.

BRUSSELS
A veg for life, not just for Christmas,
sprouts are the top pick for anti-
cancer glucosinolates, reports the
journal Acta Horticulturae.

50 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
C CAVOLO NERO WITH CHESTNUTS

Serves 4
• 250g frozen chestnuts, peeled and halved
• 400g Cavolo nero
• 1 tbsp cold-pressed rapeseed oil
• Sea salt and fresh black pepper, to taste
• 80g Berkswell cheese (or a hard cheese like
parmesan)

METHOD
Gently fry the chestnuts for 3 minutes or until
golden. Bring a large pan of salted water to
the boil. Add the cavolo nero kale for 40 to 50
seconds, transfer to a bowl using a slotted spoon,
then immediately drizzle with rapeseed oil and
season to taste. Serve with the chestnuts for an
added hit of vitamin C, helping you absorb more
iron from the kale. Add the finely grated cheese
and dig in.

D GRILLED PLAICE WITH RUSSIAN KALE

Serves 4
• A large plaice, cut on the bone into 4
• Olive oil for grilling
• Salt and white pepper
• 700g Anya new potatoes, washed
• 150g red Russian kale, trimmed
• 60g butter
• 1 tbsp chopped chervil
• A lemon, in 4 wedges

METHOD
Brush the selenium-rich fish with oil and season,
then pop it under a hot grill for about 5 minutes
each side. Test it with a small knife, near the bone.
Boil the potatoes until soft, then cook the kale in
boiling salted water for 2 minutes. Melt the butter
in a pan, add the kale and blood pressure–curbing
chervil and serve with the fish, spuds, lemon and –
oh, go on then – extra butter.

FEBRUARY 2018 51
NUTRITION

Meat Your Match


FOR THE CARNIVOROUS GYM GOER, RED AND WHITE MEAT HAVE LONG
BEEN IN NUTRITIONAL COMPETITION. BUT WHICH PROTEIN STEPS
UP TO THE PLATE, AND WHICH DESERVES THE CHOP?

CHICKEN STEAK
VS
2400
The average number of o
€3200
he price of the world’s
Th
chickens a UK meat-eatterr most
mo expensive steak at
will consume in his or her Parisian
Pa butcher’s shop
lifetime – that’s 0.6 a w
week lmard Eleveur Boucher
Polm

LAB TALK Forget tabloid scare stories. Eating red


More fact than fad, chicken broth’s
anti-inflammatory properties really do meat more than three times per week does
relieve respiratory infections, says the not damage blood pressure or cholesterol
American College of Chest Physicians. levels, according to Purdue University.

215 1G 48G 43G 7G 349


VITAL STATS

TE X T LOUE E DESSE NT-JACK SON


Per 200g
Per 200g

serving
serving

Calories Saturated fat Protein Protein Saturated fat Calories

On building his X-Men body: “If there is a place in ENDORSEMENTS The detox devotee on giving in to your blood
hell for people who eat chickens, I’ve booked a lust: “I don’t eat red meat, but sometimes a man
suite bigger than anybody.” needs a steak.”
Hugh Jackman Gwyneth Paltrow

BUTCHER’S BILL PHOTOS MICHAE L H E DG E & DAN MAT TH E WS

$$$

Lower More versatile Cheaper Comes Creatine hit Healthy fats Choice of cuts Extra man points
cancer risk in buckets

Lend your next barbecue a delicious twist with this CHEF’S TOOLS Impress dinner guests with a restaurant-quality
rotisserie attachment, and you can kick back medium-rare. Set the thermometer to 60 deg C and
with a cold one as your meat gets an even grill it bleeps when your meat is cooked to perfection
Battery operated rotisserie Digital fork thermometer

THE MEN’S HEALTH VERDICT: CHICKEN WINS!


As a means of sating your primal urges, steak undoubtedly cuts the mustard. However, it falls
fowl of chicken’s superior nutritional profile. Poultry’s lean calorie count and lower cost make
it the best buy for muscle builders. Just make sure you’re armed with chilli sauce.

52 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
TIME WELL SPENT

Wow Her This V-Day


At The Amara
LUXURY HOTEL SUITES, SUNSET WALKS
AND MEALS TO DIE FOR. IF THIS DOESN’T
GET YOU LOVIN’, NOTHING WILL.
Picture the two of you walking along the shoreline as the sun sets
in the horizon, before returning to the resort for a romantic dinner
with champagne in hand. Relax in the comforts of well-appointed
accommodations before waking up to the sound of nature calling
you to a hearty breakfast. Amara Sanctuary Resort Sentosa is sure
to set the mood for romance this Valentine’s Day, especially with its
Romance Experience Package, which includes a four-course dinner
for two, among other romantic delights. Our pick of its menu: The
French cod on tiger prawn risoto with a side of baby spinach with
furikake butter emulsion. That’s gotta get her hungry in more ways
than one. Packages start at $450++ for a deluxe room.
For more information, check out www.sentosa.amarahotels.
com/promotions/romance. TRAVEL
SINGAPORE AIRSHOW 2018 Be prepared to have your
breath taken away and be awed by the stunning aerobatic
flying displays and swashbuckling manoeuvres of the pilots,
get up close with the aircrafts on static display – both
commercial ones and business jets – and view the latest
aerospace technologies and innovations in 2018’s edition of
the Singapore Airshow, one of the most important aerospace
and defence events in the region.
 Feb 10 & 11, Changi Exhibition Centre, tickets from $22.
For more info, head to www.sistic.com.sg/events/
cairshow2018.
EVENT

RUSSELL PETERS – DEPORTED WORLD TOUR Global


comedy phenomenon Russell Peters will bring his world tour to
Singapore for one night only. Audiences can expect nothing less
than his signature interactions with them, along with new
material designed by the man himself. As a bonus, the Tour will
also feature one of David Letterman’s favourite comics, the
legendary raconteur of weird stories, comedian Jake Johannsen.
 Feb 24, Singapore Indoor Stadium, tickets from $108. For
more info, visit www.sportshub.com.sg/sportshubtix/Pages/
Russell-Peters-2018.aspx.

FIFTY SHADES FREED


Time to spice things up this
Valentine’s with your partner
by gaining inspiration from USEFUL YOUTUBE VIDEO OF THE MONTH
this power couple. In this third 14 Ways To Survive
chapter of the film adaptation Chinese New Year
of the worldwide best-selling (#calmcomebacks)
series Fifty Shades, It’s reunion season,
protagonists Christian Grey and you have to attend
family gatherings and
and Anastasia Steele get
meet relatives whom
hitched and dive headlong into you see probably once
events that were set in motion a year. Here’s how
in 2015 and 2017’s big screen to answer those
MOVIE

phenomenon, which grossed Search Youtube for questions that


almost $950 million globally. typically revolve
“14 Ways To Survive Chinese New Year around your personal
The new instalment arrives (#calmcomebacks)” life, like whether
just in time for Valentine’s Day you’ve got a partner,
2018. Don’t miss the climax. Log on to: how are your studies
 Opens Feb 8 in cinemas. www.youtube.com/watch?v=RdT3nF_s8bM or work, or…

FEBRUARY 2018 53
GEAR AND GADGETS THAT GIVE YOU THE EDGE

YOUR BEST NON-LIVING

1
COMPANION
GET THIS: Anki Cozmo.

READY FOR: The best robot toy to keep you and your friends entertained! US-based Anki
is not the first company to enter the robot toy market, but its AI-powered bots would prove
to be the ones on which you’d shower the most affection. Why? Because unlike its other
competitors, the Cozmo has greater intelligence and a bigger personality. Yes, it has moods.
You heard that right. When you play games with it, if it loses, it will stomp angrily. But if you
lose to it, the robot will spin around happily.

THE BEST PART: An AI-powered robot with moods? This beats most of the robot toys
out there.
TEXT NICHOLAS WOO

COST: US$179.99 ($241). For more info, visit www.anki.com/en-us/cozmo.

54 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
2
NEVER LOSE
YOUR KEYS AGAIN
GET THIS: Trackr Pixel.

READY FOR: Finding lost stuff! How many times have you
dug under your sofa or rummage through your drawers
looking for your keys… only to realise they were in your
pocket all the time? Say goodbye to losing your items with
this tiny Bluetooth tracker. Simply attach it to the item you
want to track and sync the tracker to your smartphone. Voila!
You can now track the tracker’s and your item’s location via its
app – it will show how far, or near, you are, in relation to the
tracker. Otherwise, if you’re in the general area, activate the
tracker’s ringer to make it start ringing to be reunited with
your lost item.

THE BEST PART: If you lose your smartphone and you’re


out of its Bluetooth range, simply activate the tracker’s
Crowd Locate Network function. Other tracker devices will
help to ping the smartphone if they are within range of your
lost device.

COST: $38. For more info, visit https://secure.thetrackr.com.

3
SIZE ISN’T EVERYTHING
GET THIS: Bose Soundlink Micro speaker.

READY FOR: Bose’s latest addition to its speakers family, which brings new meaning to the phrase
size isn’t everything. It weighs a mere 290g and is just 9.5cm wide and deep, which means you can
carry it everywhere you go – even in your pocket. And you don’t have to worry about quality: The
speaker is made with the company’s trademark audio technology, which means you’ll still get to enjoy
great sound quality, all from an enclosure that can sit in the palm of your hand.

THE BEST PART: The speaker’s waterproof IPX7 rating means you can bring it to any outdoor
occasion. We loved that Bose’s Connect app allows you to pair it with another Soundlink Micro
speaker for double the volume in stereo!

COST: $179. For more info, visit www.bang-olufsen.com.

FEBRUARY 2018 55
GEAR AND GADGETS THAT GIVE YOU THE EDGE

4
MISS NOTHING!
GET THIS: 360Fly 4K camera.

READY FOR: The last action camera you’ll ever need


– 360-degree types are trending right now, but this
4K gadget is the world’s only single lens 360-degree
camera. What this means is that there’s no need for
any image stitching, unlike the other options
available out there. So go ahead and take that
360-degree panoramic view of the sunrise as you
glide along the sky in a hot-air balloon. You don’t
have to worry about preparing extra lenses or lug
large cameras around – the item weighs in at a mere
172g, and its spherical shape means it can sit
comfortably in your hand.

THE BEST PART: The camera’s dust-proof,


shock-proofand waterproof, so you can bring it to
almost any outdoor adventure!

COST: $920. For more info, visit www.360fly.


com/360fly-4k.

5 POST-GROCERY
SHOPPING
MADE FUN
GET THIS: LG Side-by-side Refrigerator with
Instaview Door-in-door.

READY FOR: Revolutionizing the manner you store


your food at home. Part of its Signature products,
this refrigerator from the Korean conglomerate will
change how you view household appliances. For
instance, if your hands are full when you want to open
the fridge, the Auto Open Door feature solves the
problem: Simply step on the “Door Open” light
projection on the floor, and the fridge gently opens.
Also, the Custom Chill pantry allows you to store a
wide range of foods, from meats to fresh produce,
with its customizable temperature settings.

THE BEST PART: The Instaview Door-in-door feature


is definitely going to be the topic of conversation when
guests come over. The sleek mirrored glass panel
allows you to check the contents stored in your
fridge with just two quiet knocks, without having to
open the door. Just ensure that the contents are not
haphazardly placed inside, of course.

COST: $10,888. For more info, visit www.lg.com/sg/


refrigerators.

56 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
6
THE LAPTOP WITH
PERSONALITY
GET THIS: Avita Liber Laptop.

READY FOR: The most affordable laptop you can ever find. Working
in Singapore often means working on the go, be it answering calls
from clients on the MRT or typing reports on the bus. The Hong Kong-
based company has recently launched its series of notebooks, which
will increase your efficiency by leaps and bounds. Checking in at a light
weight of 1.5kg and with a slim design, you won’t feel that it’s a hassle
to bring it from one place to another. And if the worry of someone else
mistaking your laptop for theirs comes to mind, fret not, because the
notebook comes in eight colours that would suit your personality, from
Urban Ruby for the stylish urbanite to Princess Pink that would be in
line with your inner diva.

THE BEST PART: The company will be collaborating with local


designers and design institutions to create and produce customized
casing patterns. So your laptop casing might potentially be your face
superimposed with your favourite K-pop group. Riiiightttt.

COST: From $699. For more info,


visit www.avita.global/sg/product/liber.

FEBRUARY 2018 57
GEAR AND GADGETS THAT GIVE YOU THE EDGE

7
THE SOLUTION TO YOUR
CLEANING NEEDS
GET THIS: Philips Smartpro Active Robot Vacuum Cleaner.

READY FOR: The only vacuum cleaner you’ll ever need. There are robot
vacuum cleaners that don’t suck up all the dust in your home. This is not one
of them. In fact, the cleaner from the Japanese company comes equipped
with the Triactive nozzle, which cleans double the area in a single stroke,
reducing your cleaning time by half. It also comes with its Smart Detection
System, which allows it to clean your house on its own, and pick an optimal
cleaning strategy to avoid any distractions or obstructions, so you don’t
have to shift it as and when it hits your leg or the coffee table for the
umpteenth time.

THE BEST PART: If you want to get lazier, the weekly scheduling function
allows you to pre-set your cleanings, so you can answer a confident “yes”
to your wife when she goes, “Have you cleaned the house already?”
(Even if you’re not at home!)

COST: $899. For more info, visit www.philips.com.sg.

58 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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STYLE MANUAL

Sneak Peek
BEEN TELLING YOUR MATES YOU’RE A SNEAKER HEAD?

 T E X T K E LV I N L E O N G  P H OTO G R A P H Y P H YC I L L I A & (E V E N T ) S O L E S U P E R I O R S G  A R T D I R EC T I O N & D I G I TA L I M AG I N G A S H R U D I N S A N I


WE GIVE YOU THE 101 THAT WON’T BLOW YOUR COVER.

T
To cop or drop? Are yours beaters
or on ice? If all that sounds
gibberish to you, then you
might want to read on to attain
sneaker enlightenment.
Face it, buying a general
release pair of sneakers off
the shelves on your weekend
shopping spree downtown is
no longer enough to keep you
in the game.
The sneaker game has gone
up several notches, and people
are using every possible means,
be it from stores, ballots, online
and on-site camp outs to even
“backdoor” methods.
So, no, this is no longer a game
on the streets; this is a community
that has its own unique lingo,
culture and even rules.
Let’s start.

WHERE DO WE BEGIN?
Sneaker history goes way back to
the 18th century when plimsolls
were introduced before Marquis
Converse revolutionized it with
the Converse All Star in 1917.
Fast forward to 1924 and you
have Adi Dassler, who created
a brand named after himself:
Adidas. His brother, Rudi, went on
to start another brand: Puma.
In 1950, teens began taking
sneakers seriously – the term
came about because they
produced little sound when
walking and you could sneak up on
anyone unnoticed.
Then came a certain “His

60 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 61
STYLE MANUAL

Airness” called Michael Jordan, PUTTING THE RED


who made the professional DOT ON THE MAP
basketball game look like his With a growing sneaker
backyard playground. He inked community here in Singapore, it
a contract with Nike in 1984 and was only a matter of time before
was presented with his own shoe the first sneaker convention took
called Air Jordans. place. And that happened in 2013,
The National Basketball when Dexter Tan and Jonathan
Association was unimpressed Fong decided to emulate big-
with Jordan’s new kicks and fined name events like Sneaker Con and
him US$5,000 every time he wore Sneakerness with Singapore’s
them on court due to a lack of very own showpiece event, Sole
white on the shoe colour. And, as Superior, held at marquee club
they say, the rest is history and spot Zouk.
the first sneaker royalty was born. Since its inception, Sole
Superior has evolved from
WE TAKE IT BACK LOCAL a small-scale Sunday flea
Moving back to our sunny island, market-style sneaker convention
sneaker culture has been abound to a full-blown showcase that
for decades, but went up a notch saw more than 4,900 people
in 2003 when sneaker-centric at the 2017 edition.
stores like Limited Edt and “The idea started when [Sole
Leftfoot began popping up. Superior organisers] wanted
While shops like Seek, The Singapore to have its own sneaker
Social Foot and Hoops Factory convention after seeing what
continue the legacy, the arrival other countries were doing,
of Dover Street Market in July especially in Europe and the US,”
2017 was the telltale sign that Tan explained.
Singapore was becoming a big “We personally enjoy attending
player in the market. sneaker events but were peeved
“The popularity of sneakers when no one wanted to make a
has definitely increased local sneaker-con happen. So we
tremendously in recent years.” put in our own money and made
said Petr Stastny, Commercial one happen on our own.
Director of Adidas Singapore. “The first year, we had about
“Proof of this burgeoning 1,900 people and it grew steadily
trend can be seen from sneaker- to about 4,000 in 2016.
centric events increasing in “The year 2017 saw our biggest
scale year-on-year, larger fan turnout yet – with more than
bases and enthusiasts sporting 4,900 showing up.”
their favourite kicks on the
streets, the opening of stores THE ONES WHO WERE
online and offline catering THERE FIRST
to this niche, as well as the Things like culture and
sheer number of models, conventions don’t happen
silhouettes and expressions overnight, and it’s all a
available to date.” culmination of collectors from all

SINCE ITS INCEPTION, SOLE


SUPERIOR HAS EVOLVED
FROM A SMALL-SCALE FLEA
MARKET TO A FULL-BLOWN
SNEAKER CONVENTION.

62 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
BASIC
SNEAKER
LEXICON
DON’T EVER WALK
INTO THE TRAP OF
PRETENDING TO
KNOW THE SCENE
WHEN YOU’RE OUT
WITH A CREW OF
SNEAKER HEADS.

 DROP OR COP
Cop means getting
your hands on a pair;
drop means you aren’t
interested

 COLOUR WAY
The combination of
colours on a sneaker

 BEATERS
The pairs that you
wear often and “thrash
them good”

 ON ICE
An unworn pair in your
collection, perhaps to
resell in the future

 CAMP OUT
Not in the jungle but
outside a store for a
sneaker release

 OG
Refers to the first
release of a shoe

 GENERAL
RELEASE (GR)
A particular model
that is available at most
retailers

 GRAILS
Think bucket lists. The
sneakers that you must
have before you die,
although every sneaker
head has his/her own
“grail”

 DEAD STOCK (DS)


Simply means brand
new condition or those
no longer produced

 NEAR DEAD
STOCK (NDS)
Shoes that have been
worn or show slight
wear and tear

 SIZE RUN
Refers to the amount
of stock a retailer or
reseller has

FEBRUARY 2018 63
STYLE MANUAL

THE THRILL OF THE CHASE


WHEN YOU COP A PAIR
AFTER WAITING AND
CAMPING FOR HOURS
ONLINE IS AWESOME!

walks of life coming together. Aw, has been at it since his Shatec
Just like Daniel Wong, 29, days, and was one of the biggest
who has been collecting sneakers collectors featured at last year’s
since he was a 14-year-old St Sole Superior event.
Andrews Secondary School Not only does he have enough
student, when he was influenced sneakers to fill up every inch of his
by the coach of his school HDB bedroom, the 39-year-old
basketball team. has even rented storage space in
“My basketball teacher showed a Tampines warehouse (no we’re
me his pair of gold Nike SBs in not revealing the location) to keep
training one day, and that very his precious loot intact.
weekend, I brought my parents “This is more than just a hobby
to Limited Edt at Queensway to me. The thrill of the chase when
and bought the last pair of Size you cop a pair that you’ve seen
12. That was how I got started. on social media and camped out
And that same pair is still in my for hours online is just awesome,”
cupboard, even though it’s not a exclaimed Aw.
hype shoe,” he said. “But I’ve switched it up in
Having resided in China and the last two years. From buying
New York City in the past decade, almost every pair that I can get my
Wong has seen how the sneaker hands on, I now only go in for the
communities in those cities come ones that shout out to me.
together, and is stoked to see the “Everyone has his own
local scene becoming increasingly [sneaker] grail, and one man’s
popular. poison may be another man’s
“Every country has its own meat. Like how I like my Airmax
sneaker culture, and I was lucky Moon Landing but a couple of my
enough to experience it in China mates don’t dig it at all.
and New York,” he said. “So just go with what you really
“In China, sneakers were rare, want to rock on your feet instead
so I got friends in Singapore to of what social media tells you is
buy them and I’ll collect when I’m the current hype.”
back on holiday. But when I was
in New York, that was when it got WITH THE GOOD COMES
serious. I had more excess to hype THE BAD
stores and met tons of fellow While most sneaker heads are
sneaker heads who pointed me in purists who have been in the
the right direction. game for years, the emergence
“All in all, I have laced up more of sneakers as a form of
than 300 pairs of sneakers – and showboating has corrupted what
there is no sign of my stopping! was a very niche market space.
It has become even more Anyone who went down to the
interesting now that we have so Yeezy 350 v2 ballots at Pacific
many sneaker heads and groups Plaza in November and December
coming onto the scene.” last year would have seen two
Another sneaker fanatic, Marc very distinct types of folks in

64 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 65
STYLE MANUAL

10 LINES TO LOOK LEGIT


WITHOUT BREAKING
THE BANK
YOU WANT TO BE GENUINE IN A ROOMFUL OF
SNEAKER HEADS BUT DON’T HAVE THE DOUGH TO
KEEP UP WITH EVERY RELEASE? FRET NOT! HERE
ARE 10 LINES THAT WILL KEEP YOU RELEVANT AND
TIMELESS UNLESS YOU READ THIS IN 2020.

ADIDAS ULTRABOOST REEBOK INSTAPUMP


Touted as the line that FURY
brought Adidas back to the Not everyone’s cup of tea
top, the Ultra Boost is not but the Instapump Fury
letting up, with 4.0 adding has a place in everyone’s
a splash of mult-colour memory as the go-to
releases to continue its shoe back in its heydays.
dominance. Has made a comeback to
keep its market presence
NIKE FLYKNIT TRAINER/ going strong.
VAPORMAX
Anyone who has worn a NEW BALANCE 998/997
pair of Flyknit Trainers Take it back old school
or Vapormax will tell you with this vintage series.
how it is one of the most The 998/997 has been
comfortable sneakers in there since the start and
the market. The Vapormax will always stay true. If
has transcended it’s good enough for the
boundaries with newer late Prime Minister Lee
colour ways. Kuan Yew, then its good
enough for anyone.
ADIDAS NMD/XR2
One of Adidas’ most VANS NEW ERA/SLIP
successful sneaker lines, ONS/SK8-HI
the NMD/XR2 makes it The Vans cult following
easy to stand out among never ceases to amaze.
the crowd. This trailblazer among
the skateboarding scene
CONVERSE 1970 will ooze appeal anywhere
SERIES (JACK PURCELL/ you go.
CHUCK TAYLOR)
Any sneaker head would NIKE AIR JORDAN
have owned and probably You can never go wrong
still has a pair of these in with the shoe called
his locker. One of those Jordan. Rocking a pair of
makes that never goes out Air Jordans will always
of style. keep you at the top of
your game.
ASICS GEL LYTE 3/5
The Gel Lyte looks and PUMA SUEDE/DISC
feels like a pair of series Sleek and true to style, the
cross trainers and it Puma Suede/Disc makes
probably is. Good for a perfect walkabout and
a weekend of chilling brings out that playful
downtown. lifestyle of yours.

66 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
BECAUSE OF INSANE
DEMAND, SCALPERS HAVE
EMERGED IN DROVES TO
COP AND RESELL.

the snaking queue. prices, and that just turns me off.


There are the genuine sneaker “And some even resort to
heads who are excited by the borrowing money to cop sneakers
thought of owning a pair, and then for resale value – and that is just
there are the even more excited wrong. This is ultimately still a
crew of youngsters who have the hobby and not a means to profit,
innate skills of doubling up their in my opinion.”
wait time by posting their catch on But brands like Adidas and
Carousell for double the money. popular stores like Limited Edt
That is a problem plaguing the are now wiser to these scalpers,
sneaker community not just here as a throng of new measures
but all over the world. have been taken to ensure ballots
Because of the insane demand are fair.
for the product, scalpers have From giving out ballot tags a
emerged in troves. They queue day before the draw to measuring
and cop a pair to resell for a high feet size on the spot, more and
price online. more ways are being brought in to
And that irks sneaker purists cope with this sickening disease
like Wong, who sees it as a bane that plagues the community.
of the entire system. Having said that, ask the
He said: “You cannot deny thousands of sneaker heads
that this sick culture came about across Singapore and they will tell
because sneakers have gained you every minute of their chase
a strong popularity, but that has been worth it.
also makes it frustrating for [the And we’ve included some tips
genuine collectors]. in these spreads – a little show-
“I’ve heard so many of them and-tell to help you understand
in queues or on social media the sneaker culture and trends to
platforms fl aunting their high keep your feet dancing in 2018.

5 RELEASES TO LOOK OUT FOR IN 2018


1. Nike x Off-white “The Ten” There were only 500 pairs of the Nike has confirmed the release of Jordan’s birthday.
Collection 2018 Chanel X Pharrell Adidas Originals a new pack titled “AF100,” which
If you haven’t heard of the Virgil Hu NMD in November 2017, which will include collaborations with 5. Sean Wotherspoon Air
Abloh’s collaboration with Nike are reselling for five figures. Acronym’s Errolson Hugh, Travis Max 97 x Air Max 1 Hybrid
that took the sneaker world by Disappointed fans will have Scott, Roc-a-Fella’s Kareem “Biggs” Probably one of the most colourful
storm late last year, you were something to smile about when Burke, Don C and Off-white founder sneakers you’ll ever see in 2018.
probably living under a rock. the Hu Trails go on sale in brand Virgil Abloh. Having won Nike’s Air Max “Vote
Rumour has it that there will new colourways, most notably Forward” contest, Wotherspoon’s
be the Vapormax style that will be the “Blank Canvas” and “Holi.” 4. Air Jordan 3 OG “Black Cement” design has finally launched to
released in two new colourways Release date is scheduled for One of the most popular sneakers much aplomb.
(black/total orange and white/total February and March. in the Nike stable is back with a Scheduled for an Air Max Day
orange). Release date is said to be bang. The “Black Cement” is slated release in March 2018, a limited
in the latter months of 2018. 3. Nike AF100 Air Force 1 for a 2018 release. release took place late last year.
Collection This pair needs no introduction, But make sure you stay tuned to
2. Pharrell x Adidas NMD To continue the 35th anniversary and here’s the tip for you: The get your hands on the most-hyped
Human Race Trails 2018 celebrations of the Air Force 1, release date for 2018 is on Michael kueh lapis ever.

FEBRUARY 2018 67
GROOMING ESSENTIALS

The 7 Rules
of Electric
Shaving You
Must Know
GET THE MOST FROM YOUR
ELECTRIC RAZOR WITH THESE TIPS.

1/ BE PREPARED
Unless you’re using one of the
new breed of wet and dry
shavers – which can be used
with or without water – you’ll
get much better results from
an electric shaver if your
stubble is bone dry and stiff.

T E X T E D I T O R S O F M E N ’ S H E A LT H & N I C H O L A S W O O
To make sure it’s free of dirt
and sebum (the skin’s natural
oil), use an alcohol-based
pre-electric shave product.
Most are formulated with
ingredients like vitamin E,
ensuring that your skin is
protected, and irritation is
kept to a minimum.

2/ GET THE
ANGLE RIGHT
PHOTOS 123RF

Hold the shaver at right


angles to your face, and use
your free hand to pull your
skin taught as you shave so
the hairs stand upright. This

68 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
will ensure maximum contact 4/ GIVE IT SOME TLC foil will need replacing every one
with the skin, reduce shaving Shavers are like cars: They to two years, depending on the
time and minimise snagging. perform better if properly toughness of your stubble. Most
Foil shavers work best using just maintained and any worn out men neglect to do this, and if you
back-and-forth strokes, while parts are replaced. Many now do, you’ll end up pressing harder
rotary shavers should also be come with their own cleaning to get a decent shave and irritate
used with circular motions. systems. If yours does, use it. the skin in the process.
Not only will it help to deliver a Details of replacement parts
3/ KEEP COOL better shave, it will prolong the come with the manual, so make
Due to the fact that they’re product life too. Use the cleaning sure you keep it safe.
motorised, most shavers brush provided to remove any
generate a degree of operational whisker dust from the cutters 5/ STICK WITH IT
heat – bad news for sensitive skin and foil after each shave, but be Patience is a virtue with any

HOW TO
as it can cause irritation. Always gentle as these parts are delicate kind of shaving technique, but it’s
tackle the sensitive areas like the and easily damaged. Never tap especially important if you’re a
neck first while the shaver is still the shaver on the edge of the newbie to electric shaving.
PREVENT
RAZOR CUTS
cool. Press lightly and don’t go sink to remove residues. If you’ve been using a wet
over the same spot repeatedly. If you’re using a foil shaver, the razor all your life and decide to
go electric, your skin can take
several weeks to adjust to the
WHEN YOU
new shaving technique. SHAVE
Stick with it, even if you „ Shave irritation is
experience some mild irritation to preventable, no matter what
begin with. kind or how it appears. The key
lies in finding the source and
getting the right tools to fix it.
6/ KEEP YOUR
PRESSURE EQUAL „ First, be sure your technique
Apply equal pressure on the is correct: Start with a shave oil
shaver and don’t press into the and use short strokes moving
with the grain, never against
skin too hard. Let the tool do the it. That will leave a small part
work. Focus on pulling the skin of the hair shaft at the skin
tight to give a flat, even surface surface so it won’t become
for the shaver to run over. Most trapped underneath and cause
painful ingrown hairs. This is
importantly, keep your shaver especially prevalent in men
clean. The cleaner your tool, with coarse, curly beard hair.
the more efficient it will be at
cutting, resulting in the least „ For guys with this specific
hair type, look for brands that
amount of irritation. offer safety razors that are
equipped with a double-ended
7/ NO TIMETABLE blade that does the job with
NEEDED less irritation.

Shavers are like cars: They Maintain your stubble on a


daily basis using oils, balms,
„ Guys with straight hair

perform better if properly


who develop a rash-like
conditioners or moisturisers irritation after shaving
to keep your hair and skin as should try an extra-sensitive
maintained and any worn out hydrated and healthy looking aftershave lotion.

parts are replaced. as possible. There’s no set rule


when it comes to maintaining the
„ Alternatively, blades aren’t
the only way to shave. Electric
growth and length of your facial models use foil blades that
onses to rejection (in ca hair. When it gets a little scruffy trim hair at the skin’s surface
without shaving too close.
or too long, then tidy it up.

FEBRUARY 2018 69
GROOMING FAST FIXES

Trim Off
Years In
Just Minutes
HAGGARD ISN’T HOT. USE THESE
STRATEGIES TO FRESHEN UP YOUR
TIRED FACE AND LOOK YOUNGER
INSTANTLY.

A man’s face is his autobiography, Oscar Wilde once said.


Or if he didn’t, he should have. (Keith Richards didn’t
need to write 576 pages – his cover photo said plenty.)
What does your face say? If it’s “No sleep, teething
baby, big presentation, too many beers, need a nap,”
then maybe a rewrite is overdue.
“We admire people who look like they take care of
themselves,” says Sylvie di Giusto, an image consultant
and corporate trainer. “But image is all about the
micromanagement of your eyes, skin, hair, teeth and so
many other seemingly minor elements.”
Do an about-face with these overnight fixes.

1 2 3 4 5
TEXT SANDRA NYGAARD & NICHOLAS WOO
CHECK YOUR BAGS BULLDOZE STOP SEEING RED SMOOTH STEAL A
Fight dark circles and DEAD SKIN Dry eyes from lack STRAY HAIRS BRIGHT IDEA
puffiness by daubing on Turn to an exfoliating of sleep may lead to Apply a dab of hair cream If you want your smile to
an eye cream that has wash that contains inflammation, causing or wax to control any shine, use a brightening
peptides to support and volcanic rock. It’s coarse, blood vessels to dilate. errant strands, and then pen – just paint over your
revitalise your skin, and but lava particles are Using eye drops two or tame wild nose, ear and teeth with a few strokes.
caffeine to tighten it, smaller and gentler than three times a day will eyebrow hairs. Use small, Two daily 10-minute
says Dr Rachel Pritzker, a the walnut shells or replenish moisture, curved scissors with sessions will lighten
Chicago dermatologist. apricot kernels used in says Dr Dennis Cheng, rounded tips on your teeth by as much as four
Store it in the fridge and other scrubs. Aloe and a New York City nose and eyebrows. shades in a week. Now
apply it cool, Dr Pritzker coconut water provide optometrist. Just avoid Comb eyebrows up show off your dentition:
says. Or use cold moisture. Then throw on tetrahydrozoline, Dr and trim excess hairs A Penn State University
compresses on your a light-coloured shirt to Cheng says. It relieves above, but never study found that people
eyes for immediate relief brighten your skin even but doesn’t treat the below the arch. Shave with authentic smiles
PHOTO (MAIN) 123RF

from puffiness. more, says Julie Rath, a cause of redness. downwards on your neck may appear more
men’s style consultant. for a cleaner look. competent.
 Use: Lab Series Max  Use: Bausch & Lomb
LS Age-less Power V  Use: Jeju Volcanic Lava Advanced Eye Relief  Use: Tweezerman Facial  Use: iWhite Instant2
Lifting Cream, $139, Pore Daily Mask Foam, Eye Wash, $5.65, www. Hair Scissors, $19.32, Teeth Whitening
www.labseries.com.sg $46, www.international. bausch.com.sg/en/our- www.tweezerman.com Kit, $39.90, www.
thefaceshop.com/brand/ products iwhiteinstant.com/en/
index.jsp iwhite-instant2

70 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
72 FITNESS
YOUR NO-GYM,
STAY-HOME WORKOUT
NO JOSTLING FOR MACHINES, NO GYM FEES – HERE’S WHAT TO DO
TO BUILD A BUFF BOD IN YOUR LIVING ROOM.

78 80 82 87
MUSCLE BREAK- NUTRITION RUNNING
GREAT GUNS IN
THREE MOVES THROUGH GIVE YOUR MAC
AN UPGRADE
MAN’S BEST
RUNNING BUDDIES
PHOTO 123RF

CLASSIC EXERCISES WITH BENCH PRESS 101 PACK ON MUSCLE AND ADOPT THE KIND
SMART VARIATIONS: BOOM! YOUR GUIDE TO THE ELBOW AWAY FAT WITH A OF DOG WHO CAN
MASSIVE SIZE AND POWER. ULTIMATE MAN MOVE. DIRTY COMFORT FOOD. KEEP PACE.

FEBRUARY 2018 7 1
TEXT MARK BAILEY PHOTOGRAPHY VERNON WONG STYLING SHEH G R O O M I N G D A X LY E
JEANS EVISU, TIGHTS & SHOES ADIDAS MODEL DEVON K/MANNEQUIN

M E N S H E A LT H . C O M . S G
72 FEBRUARY 2018
PT MUSCLE
Why Real Strength
Starts In The Home
LEAVE QUEUES AT THE BENCH TO THE NEW YEAR CROWD.
THIS BLEND OF MILITARY MOVES AND DOMESTIC UPGRADES
BUILDS FUNCTIONAL MUSCLE IN THE (RELATIVE) COMFORT
OF YOUR OWN DOMAIN. NO CROWDS, NO EDM – JUST SWEAT.

ARMED AND DANGEROUS


With a deployment of military intelligence from ex-Marine and personal trainer Sean
Lerwill, this home workout will load up your biceps and triceps in 25minutes. It has 3 sets of
10, 6 and 4 reps – with 10 seconds rest between sets and 60 seconds between moves – to
overload muscles and trigger hypertrophy. Aim for failure, so raise the rep count as your
strength increases. At home, nobody can hear you scream.

1
CHAIR DIP
 3 sets of 10/6/4 reps
Take a seat, sir – just don’t sit on it. With the chair behind you, grip
the front two corners of the seat, then walk forward until your arms
are vertical and your torso, hips and feet form a line (A). Lower your
body to a count of three until your forearms and upper arms are
perpendicular (B). Keep your chin up and elbows narrow to zone in
on your triceps. Thrust up and repeat.

2
DIAMOND PRESS-UP
 3 sets of 10/6/4 reps
Turn your triceps into objects of desire with diamond press-ups:
Just adopt a standard press-up position but place your arms
closer together and form a diamond shape with your hands and
thumbs (A). Lower your chest to a three count (B). Don’t flare
your elbows – it will recruit your delts and chest, and reduce the
triceps pump you crave. Power back up and go again.

FEBRUARY 2018 7 3
PT MUSCLE

3
HAMMER CURL
 3 sets of 10/6/4 reps
No dumbbells on hand? Pick up two 4-litre
cartons filled with water – a training hack used
by Marines on tour. With your elbows close to
your sides and never further forward than your
waist, lift each carton alternately (A & B) with a
neutral grip (palms facing each other). Aim for
an explosive lift and a five-second eccentric
(lowering) phase to maximise muscle tension.

4
INVERTED TABLE ROW
 3 sets of 10/6/4 reps
To fool your biceps into working harder,
follow up with inverted rows: They’re a
famous backbuilder but also slyly batter
the biceps, plus the brachioradialis. Lie
under a table and hold the edge in an
underhand grip (A). Pull your chest up
to it, keeping your back straight (B). If
it’s too hard, bend your knees – so your
feet stay flat on the floor – until your
strength improves.

5
TRICEPS EXTENSION
 3 sets of 10/6/4 reps
Slide the table against a wall and prepare to torch
your triceps. Grip the edge with both hands and
walk backwards until you are at 45 degrees, with
ankles, hips and shoulders in a line (A). Put your
weight through your palms and bend at the elbows
until your upper arms and forearms are at 90
degrees, and your head is near the table (B). Drive
up by straightening your arms.

74 F E B R U A R Y 2 01 8 M E N S H E A LT H . C O M . S G
6
BODY-UP
 3 sets of 10/6/4 reps
Hit the deck and assume a plank position (A). Your
bodyweight should be through your toes and forearms
and your back straight. Push your palms into the ground
and extend your elbows to raise your body (B). Keep your
elbows tight: This is a triceps-isolating body-up, not a
chest-sculpting movement. Aim for an explosive, one-
count drive up and a more controlled three-count down.

7
CHIN-UP
 3 sets of 10/6/4 reps
Jump up for a classic biceps
booster. Using a door-
mounted chin-up bar, adopt an
underhand grip just narrower
than shoulder width to recruit
your biceps (A). Hold your legs
at no more than a 10-degree
angle to stop your body
swaying, and pull your torso
up to the bar (B). Lower over
five seconds to really overload
your arms.

8
FINGERTIP PRESS-UP
 3 sets of 10/6/4 reps
Finish on the floor by adopting a press-up position with a wider than
shoulder-width grip, and spreading your fingers (A). Your pecs bear
the brunt here but this also pumps up your triceps and deltoids,
and recruits your wrist and forearm muscles for an armful of gains.
Explode up until your arms are almost vertical (B), then lower over a
count of five. Now hit your own shower.

FEBRUARY 2018 75
PT MUSCLE

DEADLIFT OR SQUAT
BIG NUMBERS
YOU HAVE BIG PLANS FOR 2018, BUT WITHOUT A GOOD WORKOUT STRATEGY,
YOU’RE HEADED FOR FAILURE. WHETHER YOU’RE CHASING A MAX DEADLIFT
OR PERSONAL RECORD, APPROACH IT SAFELY WITH THIS SCHEDULE.

TEXT ANDREW HEFFERNAN


I L L U S T R AT I O N S T. M . D E T W I L E R
PHOTO 123RF

76 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
WHAT TO TEST:
HIP MOBILITY AND
LOWER-BACK STABILITY

02
OVERHEAD SQUAT Return to standing.
Stand with your feet shoulder-
width apart, holding a PASS You can do the squat
broomstick overhead, arms with arms overhead.
locked. With your heels flat,
gaze forward and squat until FAIL You feel like texting
the tops of your thighs are us: “Are you kidding?”
parallel to the floor.

DAILY FIX
1. Lie on your right side with a lacrosse ball beneath your
right armpit, arm overhead. Roll the ball against the meaty
area along the side of your torso for 30 to 60 seconds. Repeat
on the left side.

01 03
TOE TOUCH RESISTANCE Keep your knees from
Stand with your feet together, PASS You touch the BAND SQUAT collapsing inwards.
knees locked. Hinge forward floor with your fingertips. Place a medium-strength
and reach for the floor. Your resistance band just above PASS You complete all
goal is to touch the floor FAIL You don’t, or you your knees and do 2 to 3 sets reps with good form.
with your fingertips or, at the feel pain while bending. of 12 to 15 squats or deadlifts
very least, be just 5cm short of with 30 percent of your normal FAIL Your knees wind
that goal. working weight. Your goal: up buckling inwards.

DAILY FIX DAILY FIX


1. Foam-roll your glutes and hamstrings, 30 to 45 seconds a side. 1. Lie on your side, head resting on your arm or hand, legs stacked,
Spend 15 to 20 seconds on sore areas. 2. Do a forearm plank. Shift hips bent at 45 degrees, knees at 90 degrees. Lift your top knee
to a left-side plank, then a right-side plank. Hold each for 30 seconds. towards the ceiling, then lower it back down. Do 2 sets of 15 reps
Do 2 reps. per side.

GAME ON HIT THE BIG WEIGHTS – CAREFULLY. On your heaviest sets, note your spinal position.
Lower-back buckling means you’re lifting too much.

FEBRUARY 2018 7 7
PT MUSCLE

GREAT GUNS IN 3 MOVES CLASSIC EXERCISES WITH SMART VARIATIONS: BOOM!


MASSIVE SIZE AND POWER.

CLOSE-GRIP
01 CHIN-UP

S
A close grip shifts
the load from your
lats to your biceps and increases
your range of motion, making
your biceps bulge. Once you can
do 6 reps, add a weighted vest
Strong biceps aren’t just or a dipping belt with weight.
for appearances – they’re „ DO IT Hang from a bar, palms
essential. Your biceps facing you, hands 15cm apart.
engage whenever Pull your chest to the bar, then
you pull weight, like lower yourself. That’s 1 rep. Do 3
when you’re rowing to 5 sets of 3 to 5 reps. Rest 1 to
(dumbbells or a boat) 2 minutes between sets.
or deadlifting (with a
barbell or a birdseed
sack). Add these moves
to your workout, then
practise your flexing.

TEXT B.J. GADDOUR


BARBELL 3-WAY
02 BICEPS CURL
03 BICEPS CURL
PHOTO 123RF

This classic move is Changing your grip


also great for your hits your muscle
core and upper back because from different angles, and
your body has to fight to 2 full minutes under tension
counterbalance the load. promotes muscle growth.
ILLUS T R AT IONS STE V E SA N FO R D

„ DO IT Load a barbell and grab „ DO IT Hold dumbbells at


it using an underhand, shoulder- your sides, palms in. Do each
A SIMPLE WAY TO EAT BETTER width grip. Curl the bar, pause,
and lower it. That’s 1 rep. For
variation for 40 seconds: First,
curl so your palms face forward
People who decide on their meal in advance eat fewer calories than
those who choose just before dining, a 2016 study found. Planning strength and size, do 3 sets of 6 at the top. Then curl with your
ahead makes you less impulsive and more likely to choose healthy to 8, taking 3 seconds to lower palms facing each other. Finally,
foods. Running errands? Grab your phone and use the order-ahead the weight. For endurance, do turn your palms towards you at
option at a chain like Starbucks.
100 reps (or as many as you the top (shown). Rest 1 minute.
can) with an empty bar. Do this 2 to 4 times.

78 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
PT BREAKTHROUGH

CARVE
RUNESTONE-HARD ABS
THIS DUAL CIRCUIT WILL BURN BODY FAT, PILLAGE YOUR CORE,
AND FORGE A BODY THE GODS WILL ENVY.

WORKOUT A
NEEDS: A towel, your floor.
MOVES: Do each move for
30 seconds, then rest for 15
seconds. Do 4 rounds.

BODY SAW HOLLOW-BODY HOLD PLANK REAR DELT RAISE


Assume a plank position, your toes on the Lie on your back with legs straight, knees Assume a push-up position. Extend your
towel. Using your forearms, push your body together, and arms extended over your right arm out to the side, squeezing your
back as far as you can, sliding the towel head. Press your lower back into the floor shoulder blades together. Return to the
along. Return to the starting position. and contract your abs to lift your shoulders push-up position and repeat. Continue
Maintain a tight core and squeeze your glutes just off the floor. Then lift your legs off the for 30 seconds and then repeat with your
throughout the move. floor and hold. left arm.

WORKOUT B
ILLUS T R AT IONS B R A N D O N LOV I N G

TOWEL REVERSE LUNGE TOWEL LEG CURL SQUAT JUMP


Stand with your right foot on a towel. Slide Lie on your back with your legs straight out Stand with your feet hip-width apart. Push
your right foot backwards on the towel, and both heels on a towel. Slide your feet your hips back and lower your body until
bending your left knee. Stand up by driving back towards your hips as you lift your lower your thighs are nearly parallel to the floor.
through your left foot and sliding your right back off the floor, squeezing your glutes and Explosively stand up and jump. Let your
foot forward. Do reps for 30 seconds. Switch hamstrings. Return to the starting position knees bend as you land, then drop into
sides and repeat. and repeat. another squat and jump again.

FEBRUARY 2018 79
PT FITNESS

Bench
Press 101
YOUR GUIDE TO THE
ULTIMATE MAN MOVE.

W
When we asked our Men’s Health
Twitter followers about their
top fitness goal for 2017, the
consensus was clear: add 14kg
to their bench press.
“What do you bench?” is gym
small talk, sure, but it’s also a
quick way to take the measure
of a man. Adding 14kg could take
as long as six months if you’re
a gym rat, or four weeks or so
if you’re a rookie, says Bobby
Maximus, training director at
Gym Jones in Salt Lake City.
It’s well worth the effort.
“The bench press is not only
the best move for packing on
upper-body muscle, but it’s also
critical in nearly every upper-
body lift in and out of the gym,”
Maximus says.
Here’s your handy guide to
the move.

80 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
1
LEARN HOW TO BENCH 4/ Touch your chest with the
Before you start sliding on plates bar, then press your feet into the
and pumping out reps, lock down floor and explosively press the
your form. Precise form helps you bar back up.
lift more weight using the same
amount of effort. It also reduces
your injury risk because the load
is handled by your muscle and not
2
PLAN YOUR PROGRESS
your joints, says Mike Robertson, Establish your baseline bench
co-owner of Indianapolis Fitness – that is, your 1-rep max. This is
and Sports Training. the most weight you can press
one time while still maintaining
 Four Steps to Perfect Form good form.
Start with your hands beneath the To find it, do 1 rep with
bar, spaced just beyond shoulder successively heavier loads until
width. Tighten your entire body (as you hit the heaviest you can
if you’re about to take a punch) to handle. Use a spotter.
activate more muscle. “The tighter until you can complete all your of hundred extra calories
you are, the lighter the bar will  The Operating Instructions sets and reps with good form. a day to your diet over this
feel,” says Robertson. Now: You’ll bench two days a week with When you’re ready, add 10 percent time period (for example,
at least 72 hours between sessions more weight. some peanut butter or a
1/ Unrack the bar and hold it above so your body can recover. But don’t be afraid to push protein shake).
your chest.

2/ Slowly lower the bar towards


Workout A (below) is designed
to recruit as many of your muscles’
motor neurons as possible,
the envelope, Maximus says, as
long as your form stays true. “You
never want your body to get too
4
GO TO THE DARK SIDE
your nipples – the shortest path activating them to gain strength. comfortable with the load you’re Maximus calls this the
the bar can take, so you use less For workout B you’ll do 100 reps, lifting,” he says. iPhone problem. If you don’t
effort – with your elbows at a
45-degree angle.
which signals your body to pack
on mass while increasing your
muscular endurance.
3
BUILD MORE PUSHING
charge your phone at night,
at some point the next day,
it won’t function the way you
3/ Push your chest up to the bar. Stay at the prescribed load POWER want it to. Same goes for
To raise a heavier bar, you’ll need your body.
a bigger, more solid foundation. “The bed is your charger,” he
“More muscle means more says. “You can’t get the proper

More muscle means more strength,” says Robertson. “If you


lose muscle, the first thing that
work done in the gym if you only
get four, five or six hours of rest.

strength. If you lose muscle, goes is your bench.”


He’s coached guys who’ve
So sleep at least eight hours.”
Banish electronics from the
the first thing that goes is plateaued, only to see massive
gains when they go up a weight
bedroom and use blackout
curtains to block light from
your bench. class. Give your body some outside. The darkness leads to
PHOTOS 123RF

building material: Add a couple better sleep.

STARTING WEIGHT SETS REPS REST

80%
T E X T J O H N G I L PAT R I C K

WORKOUT A
1-rep max
5 3 3 minutes*

WORKOUT B 50% 10 10** 2 minutes


1-rep max

*Men who rested 3 minutes between heavy bench sets sustained higher testosterone levels than those who rested 1 minute.
**Ten sets of 10 reps is a method called German Volume Training, popularized in the 1970s. It’s a secret to strength and size.

FEBRUARY 2018 81
PT NUTRITION

Give Your Mac


An Upgrade
PACK ON HARD-BAKED MUSCLE OR
ELBOW AWAY UNWANTED FAT WITH
THESE TWISTS ON ONE OF THE WORLD’S
MOST SATISFYINGLY DIRTY COMFORT
FOOD. GET READY TO RAISE YOUR CHEF
STATUS TO MAC COOK PRO.

A GRATER INGREDIENTS

PHYSIQUE • 1 white onion, diced


• 1 tbsp olive oil
ENLIST CHEESE TO • 2 garlic cloves, sliced
FIGHT FAT FOR YOU • ¼ tsp smoked paprika
• ½ tsp mustard powder
Recently revived in the UK • Chilli flakes (optional)
by pop-ups and equally • ½ tsp sea salt
hipsterific food trucks, mac ‘n’ • ¼ tsp black pepper
cheese has been a crowd- • 250ml skimmed milk
pleaser in America ever since • 2 stalks spring onions
US president and Founding
Father Thomas Jefferson
requested it for a state
dinner back in 1802. It may
still be a guilty pleasure, but
ripped redemption is here.
BULK-UP EXTRAS
• 85g cashews,
The secret is in the sauce – a
(soak 70g; reserve
tasty blend of milk, cashews
15g, chopped)
and parmesan cheese

TEXT MARK BAILEY


• 100g macaroni, whole
that packs a potent mix of
wheat, spelt or
animal and plant proteins to
buckwheat
stimulate muscle growth.
250ml water
• 85g parmesan, grated
Cashews are also high in
magnesium, which supports
energy production and

BULK UP
RECIPES ADRIA WU

strong bones, while the


hefty portion of parmesan
contains phosphorus to
help synthesize protein for
muscle growth.

Along with low-glycaemic

731 37G 36.5G 63G


pasta (whole wheat, spelt
PHOTOS 123RF

or buckwheat) adding high-


quality, energising carbs, this
muscle meal will help fuel CALORIES FAT PROTEIN CARBOHYDRATE

your body’s own revolution.

82 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
METHOD (SERVES TWO)

1 SOAK IT ALL IN Get a head start by soaking


the cashews in water overnight. When
dinnertime arrives, warm up the oven to
200 deg C, then boil the macaroni tubes
according to the packet instructions. Tip:
Save the water when you drain the pasta –
you may need it later.

2 GET ON THE SAUCE Brown the onions


(use olive oil – it helps bring out the cancer-
fighting phenols) for 5 minutes on medium-
high heat. Throw in the garlic, spices, salt and
pepper, and stir for 2 minutes. Take it off the
heat and stir in the milk. Meanwhile, slice the
spring onions and store them to one side.

3 MAKER’S MILK Now rinse and drain


those soft, soaking cashews and blend until
smooth before combining with your sauce.
If it is too thick, drizzle in some of that pasta
water you resourcefully saved earlier, until
you get a rich, creamy consistency.

4 GARNISH FOR GAINS Toss the sauce over


the cooked pasta along with the cheese
and spring onions, and sprinkle with
the remaining chopped cashews for a
cholesterol-free antioxidant hit. Bake in an
oven-safe dish for 20 minutes, until your
mac ‘n’ cheese has a creamy texture and a
golden, nutty crust. Dig in.

FEBRUARY 2018 83
PT NUTRITION

SLIM DOWN
RETURNS
FROM
445 17G 29.5G 19G
CALORIES FAT PROTEIN CARBOHYDRATE

THE MAC
GO LARGE WITHOUT
EXPANDING YOUR
WAISTLINE.

Tucking into classic North


American diner fodder
doesn’t mean you need
Hummer-size portions to
match (or American – or any
– cheese, for that matter).
Combining a smaller serving
of whole grain pasta with
some chopped cauliflower INGREDIENTS
delivers hunger-crushing • 1 white onion, diced
dietary fibre without piling • 1 tbsp olive oil
on extra, unwanted calories • 2 cloves garlic, sliced
– 100g of (stealthily • ¼ tsp smoked paprika
incorporated) cauliflower • ½ tsp mustard powder
adds 2.3g of fibre and • ½ tsp sea salt
74 percent of your daily • ¼ tsp black pepper
requirement for immunity- • 250ml skimmed milk
boosting vitamin C for just • Chilli flakes (optional)
23 calories.

A slimmed-down sauce of
low-fat Greek yogurt and
corn flour means you still get SLIM-DOWN EXTRAS
to savour the creamy sauce • 200g cauliflower
that makes mac ‘n’ cheese so • 2 stalks spring onions
moreish, without worrying • 50g pasta, whole
about maxing out on fat. wheat, spelt or
buckwheat
Meanwhile, the powerful • 1 tbsp corn flour
flavour-boosting combo • 170ml natural, fat-free
of mustard, paprika and Greek-style yogurt
chilli flakes will shift your
metabolism up a few gears
in the background while you
slow down to enjoy your
favourite comfort food,
guilt-free.

84 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
METHOD (SERVES TWO)

1 GO FLORET Set the h oven to 200 deg


d C. Set a
handful of cauliflower aside and cut the rest
into macaroni-size pieces. Cook them in
salted boiling water for 5 minutes, then
drain. (Tip: cut an “X” into the core of
cauliflower florets to boil faster.) Finely chop
the remainder for a crispy topping. Slice the
spring onions and set them aside.

2 USE YOUR NOODLES Brown the onions in


olive oil for 5 minutes on medium-high heat.
Throw in the garlic, spices, salt and pepper,
and stir for 2 minutes. Remove the pan
and stir in the milk (use almond milk to cut
more than 50 percent of the calories). Boil
the macaroni according to the packet
instructions. Save some of the drained water.

3 CREAM THE COMPETITION Mix the corn


flour with 2 tablespoons of pasta water, then
add it to the milk sauce and simmer for a few
minutes on medium heat. When the sauce
has thickened, take it off the heat and stir in
the yogurt.
PHOTO (MACARONI) 123RF

4 SAY CHEESE Toss the sauce over the


pasta, cauliflower and onions, sprinkle over
the extra cauliflower topping plus cheese
with some olive oil and salt, and bake in the
oven for 15 minutes until golden brown. Now
soak up the creamy, guilt-free glory.

FEBRUARY 2018 85
PT RUNNING REV YOUR RUN

Man’s Best
Motivators

PHOTOS (MAIN) 123RF & (INSET) LUCKYRACCOON/SHUTTERSTOCK


ADOPT THE KIND OF DOG THAT CAN KEEP PACE.
Fido will get you going better than a fitness tracker, and it can catch a Frisbee too. Just don’t
take a pup out running until it’s fully developed (12 to 18 months old), and start with short
distances, advises Jerry Klein, chief veterinary officer with the American Kennel Club. These
four breeds will never fall behind, no matter how fast you run. Prefer a mutt? Look for a long
snout and a lean, muscular build.

Get Ready to
Run Faster
and Longer
WEIMARANER SIBERIAN HUSKY DALMATIAN MINI AMERICAN In a Japanese study, men who
ILLUSTRAIONS STEVE SANFORD

It was bred for No distance is too far Don’t believe the SHEPHERD did five high-velocity stretches
chasing down bears for this furry sprinter, rep! This dog is This quick-witted, before hopping on a treadmill
and boars in dense who will slog no dummy. It has confident herder ran 18 percent longer before
forest. Bonus alongside you stamina, enthusiasm is loyal and easily quitting than those who didn’t
warm up. Try this pre-run
feature: webbed feet through mud, snow and joy to spare. It trainable. It’s also
routine: 10 reps each of butt
for crossing high and ice. Just avoid was once a fad breed small enough for kicks, leg swings, lunges, knee-
water and starting hot weather and (thanks, Disney), apartment living. ups and single-leg hip hinges.
conversations with Iditarod recruiters. so pick your pup
hot women. carefully.

86 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
PT RUNNING REV YOUR RUN

Get Off
Your
Asphalt!
FOUR GOOD REASONS TO
TAKE YOUR RUN OFF-ROAD.

1 3
PHOTO 123RF

STRONGER CORE KILLER CALVES


Unlike straight-ahead road Trails tend to have steeper, more
running, trail running trains you frequent hills. Running uphill puts
in side-to-side and rotational you on the balls of your feet, with all
TEXT DANIEL FERRIS, CHARLIE MERRILL & JAMEY SMOLIGA

planes. Sidestepping obstacles the push power coming from your


recruits core-stabilizing calf muscles. Result: They grow.
muscles in more complex ways.

2 4
CUT LOWER LEGS
ATHLETIC BUTT Tibiales are hard-to-train muscles
Rocky, undulating trails can make around your shins. Trail running
your joints go wonky. To resist those fortifies them. They have to engage
forces, your glutes work hard to forcefully to ensure that you touch
align your hips, knees and ankles so down with a level foot strike.
you stay on the path.

FEBRUARY 2018 87
PT GEAR RUNNING SIDEKICKS

Comfort For
Your Soles
BUILT WITH SNUGNESS IN MIND, OUR HOT
PICKS FOR THIS MONTH HELP TO EASE THE
PAIN WHEN YOU POUND THE PAVEMENT.

1
1 2 3
ADIDAS ASICS UNDER ARMOUR
ULTRABOOST GEL-NIMBUS 20 UA HOVR
LACELESS LTD PLATINUM PHANTOM
$340, available at $289, available at $229, available at
Suntec Adidas Asics retail stores. Under Armour
retail store. brand houses.

You won’t feel the This model You may not want
aches from running celebrated its 20th any other the
when you wear this. anniversary in the moment you get
For starters, the staple category, and this. Made from
supportive heel it’s not hard to see the company’s
construction is why: It provides the trademark Hovr
specially designed runner with one of system, your foot
to enable the free the best rides ever, will enjoy superior
motion of your with the shoe’s new cushioning as you
Achilles tendon – upper coupled with clock the mileage.
cutting the risks the gradient mesh. The external heel
of tearing it There’s more room counter has superior
accidentally when in the toe area, lockdown, which
you do your speed which means you will guide you to
training. The shoe’s won’t get blisters have effi cient feet
rubber outsole easily. The fl uid strikes, and the
provides you with skin upper adapts to shoe’s knitt ed collar
a superior grip, so your foot’s size and provides you with
that it adapts to shape, and strategic superior comfort
your foot strike and overlays seamlessly and adaptation
nobody else’s. And wrap and support around your ankle.
combined with the it throughout the And since it’s
company’s Boost run as you clock up designed with
technology, the end the mileage. moderating interior
result is a smoother layers of PU foam
and more flexible and Ortholite foam
ride for you. under and around
your foot, you will
enjoy the comfort.
 TEXT NICHOLAS WOO

3
88 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
MOTOR WITH US ON THE MOTORING
INFORMATION SUPERHIGHWAY

www.torque.com.sg
www.facebook.com/torque.singapore
PT GEAR GYM BAG HEROES

2
THE NORTH
FACE TRAIL
RUNNING
COMPRESSION
SOCKS
$26, www.
thenorthface.com.
hk/collections/
mens-accessories/
products/trail-
running-sock-
compression-
ap-2xy7

If you get blisters


on your feet every
time you go

1
running, these
socks are the

Exercise
solution to your
problems. They
provide support
with its over-

Enhancers
the-calf fit
and reinforced
REEBOK toe-and-heel
TRAINING durability in
GLOVES high-wear areas,
$99, www. providing your
reebok.com
/us/outlet
THESE LATEST GEAR WILL feet with much
needed support.
TAKE YOU TO THE NEXT LEVEL The socks are
made from
Does getting IN YOUR WORKOUTS! sweat-wicking feet, and there
blisters every time fabric, which will are mesh panels
you lift sound keep you from provided for
familiar? Fret not, suffering from your enhanced
because these sweaty (not to ventilation and
gloves will mention stinky) comfort.
provide the
remedy for your
pain. Made from
multi-fabrics, the
wrist gloves
provide an
enhanced grip

3
and extra
protection for
your hands while These tights from the Japanese company
you lift, while the aims to be the only pair you will ever need
suede-look while you clock your mileage, be it on the
perforated palms gym’s treadmills or at the parks outside.
ensure a They’re designed to provide firm support for
comfortable fit. your waist, hips, knees, thighs and calves,
C3FIT MEN’S
The speedwick IMPACT AIR 3/4 thus easing the impact your runs have on your
technology wicks TIGHTS body. And since the tights are made from
TEXT NICHOLAS WOO

sweat away from lightweight and breathable compression


your hands, $169, www. technology, they allow for complete flexibility
keeping them cool shop.tripleready. in the movement of your joints, and enhance
and dry, and the com/en-sg/ the blood flow to the leg muscles, thus
webbed tabs at brand-c3fit/ reducing the fatigue and impact of running.
the fingers allow
for easy removal.

90 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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• PRODUCTS • PROMOTIONS • EVENTS •

AMARIS B. CLINIC When diet and exercise fail to achieve the body shape
you desire, Amaris B. Clinic offers you the solution to reach your #bodygoals.
Vaser Lipo is an effective procedure whereby fat cells are removed
permanently, thus preventing fat from reasserting itself in the treated areas.
This means that once an area is treated, fat can no longer form there. This
quick and effective process involves using ultrasound waves to break up fat
deposits so they can be smoothly removed, to bring a more contoured, natural
look that was previously hidden by excess fat tissue. Vaser Lipo treatments
start from $3,000 onwards, For more information, visit the clinic at 140
Arab Street, or call 6536-4211.

SAMSUNG The South Korean conglomerate has three recent additions to its
wearables range: the Gear Sport, Gear Fit2 Pro and Gear IconX. Designed to
help consumers maximise their day and to empower them with the ability to
live a healthy and well-balanced lifestyle, the latest additions are packed with
a wide range of fitness- and wellness-related features. For example, improved
heart rate-monitoring functions where users can continuously monitor
themselves, be it during a class or their resting time, or personalised motivation
tools, which users can customise their own wellness plans with tailored goals
and alerts. Available at Samsung retail outlets and boutiques.

TRIPLEFIT Priding itself as Singapore’s ultimate fitness performance and retail hub, the
lifestyle and sports company Triple Group opened Triplefit, a one-stop destination for
fitness aficionados. Its downtown space not only houses a gym that offers a wide range of
group exercise training fitness programmes like high-intensity interval training, yoga and
boot camps, it also includes a retail zone that carries the latest range of activewear and
sports fashion from well-renowned brands worldwide. Furthermore, its group exercise
training is incorporated with top-class fitness technology, which will help members reach
new heights of fitness levels. Located at #02-63 Milennia Walk, the gym’s opening
hours are 6.45am to 930pm on weekdays and 8am to 8pm on weekends; the retail
section opens from 11am and closes at 8pm on weekdays and 10pm on weekends.

CLOSETROBE DESIGN With more than 12 years of experience, the folks


at this company will be at hand to provide assistance to getting your
wardrobe and kitchen cabinets in order. The design consultants
understand that each individual has different needs when it comes to
keeping things organised, which is why they will provide customised
solutions that can be tailored to your specific special configuration
needs. Call 8322-3355 or visit www.closetrobedesign.com for more
information.

92 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
THOMAS VAN LAACK
D’ESTHETIQUE For its 135th
If you find your face anniversary, the
feeling rough with gunk European clothing
trapped underneath company has
your pores, the Aqua decided to launch
Peel therapy at Thomas a new collection –
D’Esthetique cleanses, Meisterwerk. Drawing
exfoliates and hydrates its inspiration from
your skin without any shirt designs dating
hassle. Those who’ve had back all the way to the
facials before know that early 20th century, the
the “extraction” process collection aims to
can be rather provide the perfect
discomforting, but shirt you will ever need
Thomas D’Esthetique in your wardrobe.
does away with the pain The shirts boast the
while still giving you company’s trademark
desired results. It’s “round” sleeve
suitable for all skin types, insertion that not only
and you’ll find your dry, SUNRICE guarantees a perfect
RED oily or pimple-prone Hands up if you have fit but also offers the
ARMY WATCHES dermis radiating with an eaten a dull-tasting highest possible
The S3/01 is the obvious natural glow snack that’s healthy. comfort you can ever
latest addition to after the treatment. With Singaporeans enjoy. For more info,
Sevenfriday’s recently Thomas D’Esthetique becoming increasingly visit www.vanlaack.
released S-series, is located at #03-01 health-conscious com/en.
which pays homage to Excelsior Shopping and making such
the brand’s infamous Centre. For more decisions, the trend
rounded square box. information, for leading active
A distinguishable call 6337-6858. lifestyles and eating
feature of the healthier meals and
S-series is its open snacks is gaining
design, which reveals traction. Introducing
the internal framework the Brown Rice Chips
that supports the from Sunrice. Made
multi-level interface from wholegrain
built and mounted brown rice, this tasty,
inside. The S3/01 also healthy snack is
has an animation ring gluten-free, and is
that sets it apart from voted Australia’s
its other models in Favourite Gluten
the series. $1,915, Free Snack in 2016’s
available at Product of the Year
authorised dealers. Awards. It comes in
For more info, four delicious flavours
visit www. – parmesan and
redarmywatches. sundried tomato, sea
com. salt, wild rice, and
sweet chili. $4.95 per
pack, available at
major supermarkets.

FEBRUARY 2018 93
• PRODUCTS • PROMOTIONS • EVENTS •

CITY CHAIN From its Interlude Collection, Solvil et Titus introduces this
timepiece for the modern woman with its brown leather strap, blue dial and
rose gold accents. This ticker features multiple functions, a day indicator at 6
o’clock, and quartz movement. Thoughtfully encased in mineral convex glass
to withstand daily wear, let this timepiece be the new wardrobe staple in the
life of your woman. $415, available at City Chain stores islandwide. For
more info, visit www.citychain.com.

SIGNATURE IMAGE ACADEMY Planning to build up your corporate attitude and


networking skills? Celebrity master branding consultant Joshua Luke has it covered.
Together with his trainer-coaches, Signature Image Academy has conducted trainings
and individual consultations on personal branding, business etiquette and more
for thousands of people in Singapore and overseas. Some popular topics include
“Personal Branding in Image Projection (for Men and for Women),” “Business
Protocol and Etiquette in Charismatic Networking” and “Specialised Communication
Skills in Presentation, Body Language and Negotiation.” For any of your
organisational and personal training needs, e-mail consultant@
signatureimageacademy.com.

BANG & OLUFSEN The first loudspeaker from the Danish giant, the BeoLab
50 has its roots in the prestigious and innovative BeoLab 90, which sets an
entirely new standard for state-of-the-art loudspeakers. The extraordinary
performance is due to rigid acoustic research and technological development,
and shares several features with this iconic landmark loudspeaker. It delivers
a truly exceptional performance through its innovative sound control
technologies and unique design that unfolds as you need it. For more info,
visit www.bang-olufsen.com.

JONSSON PROTEIN Forming 91 percent of our hair structure, protein is the


greatest contributor towards having thick, lustrous hair. A lack of it in your hair
follicles may cause your mane to become frail, brittle and lifeless. With Jonsson’s
Ve Protein treatment, you can regain thick, healthy hair by replenishing its natural
protein content. Unlike most protein treatments where protein molecules used
have a high molecular weight, its unique formula contains hydrolyzed protein,
which penetrates the hair shaft more easily due to its smaller molecular weight,
quickly improving the condition of your hair. For more info, visit www.
jonssonprotein.com.sg.

94 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE

A TREAT FOR
GET INTO A
BETTER MOOD
Scientists in Italy have

HEART ISSUES
done a study on the
effects of yoga, and
found that respondents
who are suffering
from mood disorders
reported a reduction in
anxiety and depression
when they had just 10
days of the activity, as
compared to others
who did not.
CHOCOLATE MAY REDUCE
STROKE RISK, A UK STUDY
SUGGESTS. PEOPLE WHO ATE
AT LEAST 15G OF CHOCOLATE
A DAY (BUT DIDN’T GORGE ON
THE STUFF, OF COURSE) HAD
A 22 PERCENT LOWER RISK
OF STROKE THAN ABSTAINERS.
THE STUDY AUTHORS
SPECULATE THAT THE
GIVE YOUR
DIET ROOTS ONE-TWO PUNCH OF
There’s power in plants. FLAVONOIDS (IN THE
In a Finnish study, men
whose diet favoured CACAO) AND FATTY
plant protein had a 35
percent lower risk of
ACIDSAND CALCIUM (IN
type-2 diabetes than THE MILK) COULD HELP
those who ate more
animal protein. No
MAINTAIN HEALTHY BLOOD
need to go full vegan – LIPID LEVELS AND BLOOD
small swops are fine.
Try edamame pods PRESSURE, THEREBY
(trust us) for 18g of WARDING OFF STROKES.
protein per cup.
REWARD YOURSELF AND
YOUR HEALTH BY EATING
A 5CM SQUARE DAILY.
CUT THE FAT
A study in the BURNOUT SETS IGNITE
Tohoku Journal of
Experimental Medicine
GREATER GAINS
Going heavy isn’t the only way to get big. Men who
found high-intensity
performed low-weight, high-rep sets gained as much muscle
PHOTO

exercise increases your


as those who went heavy, a study in The Journal of Strength
levels of irisin – the
and Conditioning Research found. High-rep training may
hormone responsible
stress muscle fibres differently, spurring greater growth.
MASTERFILE

for fat-burning brown


So mix it up: Go big on sets with 5 reps, and light on
fat. Finish every other
sets with 20 or more reps.
workout with sprints to
outpace the pounds.

96 FEBRUARY 2018 M E N S H E A LT H . C O M . S G