Men's Health South Africa - MarchApril 2022

YOUR PERSONAL
TRAINER ON THE MOVE

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OFFER VALID ON DIGITAL SUBSCIPTIONS ONLY. Ts AND Cs APPLY
C O N T E N T S 03/04.22
60 Own
Your Morning
Set up your morning
for all-day success.
66 Homing
From Work
Use WFH habits and hacks
to get the most from your
new office routine.
92
78 18 Hacks For
Real Mental Grit…
…Without being told to
“man up”.
84 The New
Strength Diet
The ultimate meal plan
to boost power, energy
and immunity.
100 Your 4-Week

Strongman Plan
Add power to your lifts and
get results you can see.
108 Upgrade
PHOTOGRAPH BY BYRON KEULEMANS
Your Workouts
Join The Resistance Half the reps, twice the
muscle.
Resistance bands are a potent and
versatile strength and power builder.
Hop on the bandwagon! 109 Build Arms
Like A Cover Guy
Why pumping up your
guns is not a vain pursuit,
plus how to do it right.
CONTENTS MARCH/APRIL 2022
45 Green Goddess: There’s

only one right way to
make guacamole.
46 Gameday Glory: Oven-
MH WORLD roast ribs that rack up
a result you’ll love.
8 Ed’s Letter: Revamp
your body (and mind). 48 Stinking Good: Crush
your goals with our
10 Man of Action: Meet this garlic recipes.
month’s thrill seeker.
50 Pick of the Bunch:
12 Coffee Culture: Find out Find out if fruit or veg
if performance coffees seeds more advantage.
are all froth and no kick.
51 Tequila’s New Sunrise:
14 Fun with Polling: We The best bottles you
asked, you answered. haven’t tried.
16 Belly Off: Ditch the dad 52 Sexy Time: The secrets
bod by getting back to get you out of that
to basics. bedroom rut.
MH UPGRADES MH HEALTH
24 Clever Clocks: Get your 55 Brain Boost: Give your
hands on these Swiss brain some real R&R.
smartwatches.
58 Heart Hacks: Your
28 Road Warriors: Saddle 24-hour guide to
up in style with these a healthier heart.
road bikes.
62 Breathe Easy: A lung
30 Strong Skin: Consider doctor’s guide to
this a protein shake healthy lungs.
for your face.
63 Beats vs. Chill: Our
32 Eyes Up: Learn how to guide to picking the best
face down ageing. beats for your body.
34 MH Gamechanger: 64 Teetotally Worth It:
P.18
Clean up your act with Going dry has its benefits.
the adidas Ultraboost 22.
36 The Edit: The best
gear and tech to hit MH MH TRAINER
HQ this month. 106 Mind Over Matter:
How cover guy Ryan
38 The MH Interview: Find
Dugmore built his body.
out what’s on the other
Kick Your Activewear side of the coin. 110 Mobile Muscle:
On the to the Next Gear: These Strip it back with this
Cover pieces combine form, bodyweight blast.
COVER GUY
Ryan Dugmore
function and new tech.
MH LIFE 111 Gym of the Month:
PHOTOGRAPHER
Byron Keulemans
41 Tested: The new fleet Pump iron in brand new
of compact SUVs. spots around SA.
MAR/APR 2022 6 MH.CO.ZA

E D’S L E T T E R
EDITOR-IN-CHIEF/CREATIVE DIRECTOR
Robert Cilliers
DEPUTY EDITOR Kieran Legg
BECAUSE FIT IS THE NEW RICH

MANAGING EDITOR Kelleigh Korevaar
ART DIRECTOR Mark Arendse
TRAINER CONTRIBUTING EDITORS

Gear - Ryan Scott
COVER GUY
MUSCLE MADE
SIMPLE
Cars - Calvin Fisher
p.106
HALF THE REPS

TWICE THE
MUSCLE
p.108
ADVERTISING
MIND GAMES
PERFECT THE
BICEP CURL
p.109
TEST YOUR
FITNESS AND
MOBILITY
p.110
YOUR 4-WEEK
STRONGMAN
WORKOUT
TRAIN YOUR MIND, BODY AND SOUL —that’s the MASTER THIS PUSH AND PULL
ROUTINE TO BUILD THE BODY
Chief Ad Guy - Paul Goddard
YOU’VE ALWAYS WANTED
paul@fivetwelve.co.za | 082 650 9231
tagline for our health section. Here at MH, we believe in
Ad Sales Executive - Tanya Finch
a holistic approach to physical well-being, and that’s why 99
MAR/APR 2022 MH.CO.ZA
PLUS: GYM OF THE MONTH
tanya@fivetwelve.co.za | 082 961 9429

we give you all the tools, the hacks, and motivation you
Published and Distributed by Salient Media
could possibly need to build the body (and mind) you’ve always wanted. by Permission of Hearst Magazines, Inc.,
New York, New York, United States
Let’s start with our newly created MH TRAINER section. There you’ll find a
of America.
strongman workout plan (p.100) that’ll help you forge total body fitness in just
4 weeks. On our cover, we’ve decided to feature a regular guy who isn’t a model,
celebrity or machine that spends his life in the gym. He’s a PPE Safety Specialist, PUBLISHED BY
who drinks beer and knows when to take a break like
the rest of us. But he also manages to stay in shape
DIRECTORS
24/7. His physique is built on a philosophy —proof that Desiré du Plessis
forging that mind-muscle connection is the secret to desire@salientmedia.co.za
success. Turn to p.106 to tap into his lessons. Robert Cilliers
rob@salientmedia.co.za
If you aren’t convinced that being physically strong is
only half the game, head over to p.78 for expert advice Address
119 Victoria Junction
on how to build real mental strength. Post-lockdown 76 Prestwich Street
life isn’t short on stressors. But that pressure to perform Green Point 8005
at your peak is still always there. At times, this flood of

emotions can burn you out or even crush you. I found
President, Hearst Magazines
myself needing guidance to escape, or at least deal Debi Chirichella
with this stress. Fortunately, that guidance came to SVP/Editorial & Brand Director
Kim St.Clair Bodden
me in the form of this issue’s active recovery plan for Deputy Brands Director
the mind (p.55). In it, Dr. Srini Pillay, author of Tinker Chloe O’Brien
Dabble Doodle Try, says: “Imagine a situation like International Editions

running through the woods with your dog or walking Australia, China, Germany, Italy, Japan,
Koea, Netherlands, Poland, Spain, UK, US
along a beach. Letting your unfocus network out to play
not only re-energises you but also bolsters creativity. Copyright © 2021 Salient Media (Pty) Ltd.
All rights reserved. No part of this publication
It gives your brain the chance to make unconscious may be reproduced, stored in a retrieval
associations that can trigger ‘aha’ moments. That’s system or be transmitted in any form or by any
means, electronic or mechanical, without prior
why so many creative breakthroughs happen in the permission by Salient Media (Pty) Ltd.
shower.”—hence the pics of my new-found approval Men’s Health does not endorse the use of
chemical or related slimming products that
system (aka pup), Scotty. promise instant or long-term results. Slimming
If you absorb everything this issue has to offer, right products should not be used as a substitute for
a healthy diet and/or exercise.
down to the fine print, we promise you’ll come out
All prices recommended
stronger than ever—body and mind. retail selling price.
Email: rob@salientmedia.co.za | Twitter: @MensHealthZA | Facebook: MensHealthSA | Instagram: @menshealthza | Youtube: Men’s Health South Africa

This is your year!
Start strong, stay strong.
We’ve got the in-club and online classes,
the trainers and the equipment to help
you (and the family) be your best self yet!
To get your free guest pass

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Man of Action
“ This isn’t an ordinary pedal down the road—I can jump over pavements,
over walls, off roofs… There’s a thrill to it, it’s exciting to be on my bike,
to express myself without words, to be creative every day.”
– NATHI STEEZE, SOUTH AFRICAN BMX RIDER @NATHI_STEEZE
JOHANNESBURG,
SOUTH AFRICA
MANKIND’S HISTORY has been peppered with
thrill seekers, those who—despite the risks—
face fear willingly (and repeatedly). When we’re
exposed to a perceived threat, and live to tell the
tale, we experience a burst of adrenaline, our
vision narrows and our heart rate increases. There’s
a rush of blood to the head as the body redirects
oxygen to the brain as quickly as it can. This feeling
only lasts a minute, and it’s usually followed by
a cascade of mood-boosting hormones. It’s this
cycle that leads thrill seekers to scale mountains,
jump from planes, or—in this case—flip a bicycle
off of a roof time and time again.
MH WORLD ASK
named after a dog meme from 2013.

THE BIG QUESTION Crypto’s value is in the blockchain
I’M GETTING
technology that underpins it.
Through ‘mining’—verifying and
ordering data blocks—users are
CRYPTO FOMO.
rewarded with cryptoassets, which
then hold or lose value in the same
SHOULD I BE
way that traditional stocks do.
In short, cryptocurrencies are
worth something if enough people
INVESTING OR
decide they are. Right now, many
people think so; in May 2021, a
Goldman Sachs exec quit his job
IS IT TOO LATE?
after making R200m from crypto
investments.
But should you invest? The Bank
of England warns of the ‘significant
Luke, Cape Town risks’ of relying on a ‘peer-to-peer
system’, pointing out that ‘there is no
central bank or government to step
FROM CHANCERS TO in if something goes wrong’.
FINANCIERS and tech Uz-Zaman’s take? “These past
figureheads, a scroll through your 18 months have shown a worrying
social feeds can make it seem like GRABBING GOLD trend of far too many people looking
ONLINE IS RISKY
everyone’s cashing in on crypto. for short-term gains without
The number of users is estimated considering the wider aspects
at anywhere up to 5.8 million. But of their financial planning.”
before we get to your question, let’s He advises your finances are better
address a common query: what is served playing the stock market.
cryptocurrency, anyway? “Investors should be looking at
Simply put, it’s a digital currency long-term planning: the boring stuff
that has no physical form and like life [insurance] and [medical
isn’t regulated by traditional aid],” he says. That add making the
institutions, such as your bank. most out of your tax-free savings and
“Cryptocurrencies do not have pension fund.
intrinsic value, which is among
the reasons for their incredible
volatility,” says Mohammad
Uz-Zaman, a cryptocurrency expert
at ADL Estate Planning. “Because of
this, they are not recognised as legal
tender.” Explain, then, Elon Musk “ Investors should
saying Tesla is ‘most likely’ to start
accepting bitcoin as payment for its be looking at long-
cars, as well as sinking his own money
into dogecoin, a cryptocurrency
term planning: the
boring stuff like life
insurance.”

GROOM FOR IMPROVEMENT
I WANT TO KEEP MY
LOCKDOWN LOCKS. ANY TIPS
FOR TAMING A WILD MANE?
Anthony, Joburg
TEXT A… PT
MY TRAINING HAS TO FIT
If it’s been a fair while since your last trip to the barber, these AROUND OFFICE HOURS.
are the best products for managing your resulting unruly mop. HOW LONG DOES A GOOD
WORKOUT HAVE TO BE?
Taahir, Cape Town
IN GOOD SUBTLE SUPPORT END YOUR
CONDITION Styling longer DRY SPELL
Maintaining hair can be Longer hair is
a quagmire I need at least 45 minutes, right?
longer hair at greater risk
is all about of expensive of drying out.
conditioner; products, sticky By employing
hands and shiny Not at all—some is better than
without it, a versatile
foreheads. Not none! A recent study found that
brittleness player like
so with Beard just 20 minutes can be as good
ensues. We Moroccanoil,
Boys’ Sea Salt for metabolic health and heart
recommend you can
Matte Styling Spray. This function as longer bouts. It adds
Hask’s Repairing mitigate your concerns
formula will help give up, too; 20 minutes a day equals
Conditioner. It contains without crowding your
your locks texture and three 45-minute sessions a week.
argan oil and it prevents cupboard with products.
breakage and tangling by body, giving you a lived- Use it as a pre-styler or
infusing the hair shaft with in, beach look minus the finishing product as often
shine. Just a small spritz I have a spare window: how do I
hydration leaving it frizz-free as required. R630,
should be enough. R200, make the most of my 20 minutes?
and soft. R125, clicks.co.za hairnetwork.co.za
beardboys.co.za
Work to a loose weekly plan. I’d do

a mix of three strength workouts,
two HIIT or Tabata sessions and two
steady-state cardio, mobility or yoga
sessions. Schedule where you can.
WHAT SUPP? COLLAGEN SHROOMS
Harvest GOODMIND
WTF ARE Table Functional
‘PERFORMANCE
Collagen Mushroom So, I can blast out a short session
Creamer Satchets after work and be done with it?
COFFEES’?
WORDS: TOM WARD AND KIERAN LEGG | PHOTOGRAPHY: ROWAN FEE, JOBE LAWRENSON, MAX OPPENHEIM
(R515). (R475).Its
A serving mushrooms
Mandla, Pretoria has 3.4g of collagen include lion’s mane, which Well, ideally, you’ll train before
peptides for joints and contains properties that work. Doing it first thing will help
All froth and no kick, or a clever
skin. But hold the sugar: it may “relieve anxiety and you make healthier decisions for
upgrade to your trusty flat white? harms collagen, says Dr. help with focus,” says the rest of the day. Plus it reduces
Our expert reviews the evidence. Imran Khan of Chelsea Dr Khan. the chances of your efforts being
Pharmacy Medical Clinic. derailed by post-work plans.
Surely I can skip the odd day

when the beer garden calls?
POLYPHENOLS ALL-
Most, if not ROUNDER
all, coffee Four Sigmatic Go for it. Just remember my
contains Mushroom two main rules and you can’t go
polyphenols Coffee wrong: always train on a Monday
which can Mix with Lion’s Mane and never leave a three-day gap.
(supposedly) (R370). Made with farm-
help manage grown and wild-harvest
blood pressure. The mushrooms, chaga Cheers to that.
jury’s still out as to extract and rhodiola
whether this offers any rosea, this morning brew
real advantage, though. is the pre-dawn kick you George Ashwell is the founder
need to seize the day. GA
of beforethelights.co.uk

MH WORLD FUN WITH POLLING
THIS MONTH IN THINGS YOU’RE

PSYCHED ABOUT... DRINK
WHO ARE YOU A CUP OF
COFFEE:
SUPPORTING IN
THE CURRIE CUP? 47%
CHECK
WESTERN SOCIAL
BULLS: PROVINCE: MEDIA:
37% 30% 26%
SHARKS: LIONS:
22% 11% HOW DO YOU HIT THE
START YOUR SNOOZE

BUTTON:
MORNING? 18%
ON PAGE 60, WE SHARE FOUR
SWEAT
AT-THE-BREAK-OF-DAWN STEPS
Serving the same old thing for game day? SESH:
Check out page 46 for the ultimate rugby ribs FOR ALL-DAY SUCCESS.
and page 45 for a guac that (actually) rocks. 9%
What’s your
favourite shooter?
HERE’S WHAT YOU
ALL THINK OF
NFTS
Tequila
50% 81%
A gimmick
19%
The future
IMAGES SUPPLIED / GETTY IMAGES / UNSPLASH
Jagermeister
31% NFTs. Crypto. It’s a lot to wrap
your head around. We spoke
Flavoured Vodka to an expert on page 38, who
19%
cut through the crap to tell you
Tequila is a tried and tested everything you need to know
favourite, but it’s good for about the blockchain.
more than just a shooter.
Turn to page 51 to get in the
mix of tequila’s new sunrise.
HAVE YOUR SAY: VOTE IN THE NEXT POLLS ON TWITTER @MENSHEALTHZA

MH WORLD B E L LY O F F
BEFORE AFTER
that this approach is associated

with better diet quality, diverse
food variety and healthier weights.
THE FITNESS
Fasted cardio—i.e. burning calories
on an empty stomach—and
afternoon weight training sessions
helped Deon scorch flab. For the
22KG
former sportsman, getting back
LOST!
to working out wasn’t a challenge:
BACK TO BASICS
“I have always loved working out,
so this was the fun part.” The teacher
created his own programmes,
tapping into the knowledge he built
up while studying sport fitness after
AFTER LETTING HIS FITNESS “GRADES” SLIP, TEACHER DEON
GOUWS TOOK ON THE ULTIMATE TEST. HERE’S HOW HE school. This commitment to two
DITCHED THE DAD BOD TO PASS WITH DISTINCTION. sweat sessions every day helped Deon
build the body you see here. Recently,
he’s discovered CrossFit, a discipline
ONCE A SEMI-PROFESSIONAL now wife—and would actively avoid that he says has helped him stay
rugby player, Deon was no stranger looking in the mirror.” fighting fit (even after becoming
THE STATS
to the gym. However, as a veteran of a dad). To juggle his new-found
the hooker position, the teacher had THE FOOD responsibilities, he pitches up for
to keep his weight up. That meant big Using the app MyFitnessPal, Deon 5am CrossFit classes.
BEFORE
meals and big weightlifting sessions. began tracking his calories. He tried
But when the rugby came to an end, to limit his carb intake, making sure THE REWARD
his diet didn’t change. “I kept lifting, to scoff the biggest payload of this Armed with a relentless work ethic,
but the intensity wasn’t the same,” energy-laden nutrient around his it took Deon just three years to get
he admits. “And I continued to eat as two scheduled workouts for the day. into the best shape of his life. The
I always have.” The result: he started Tracking food intake has been linked biggest perks: “My self-esteem and
Deon Gouws
packing on the flab at a rapid rate. with weight loss success, with a study confidence are through the roof,” he
published in the Journal of Diabetes says. “I used to be a very shy person,
WORDS BY KIERAN LEGG | IMAGES SUPPLIED
AGE: 31
THE WAKE-UP CALL Research revealing that those who but that’s changed now.”
OCCUPATION:
Deon can’t pinpoint a specific consistently logged their calories Primary School
moment that he knew he had to turn were more likely to drop fat than their THE MOTTO Teacher
HEIGHT: 194cm
his life around. “I just slowly got to numbers-averse peers. To stay in the “Getting here was a lot of trial and
HEAVIEST WEIGHT:
the point where my self-esteem and green, Deon started prepping meals in error,” says Deon. “You can’t be 110kg
confidence tanked,” he says. “It got advance, spending his Sundays cooking scared of setbacks; you’ve get to test CURRENT WEIGHT:
so bad that I didn’t even want to take up grub to freeze and feast on for the what works for you and eventually 88kg
any photos with my then girlfriend— rest of the week. Research has shown you’ll find the winning formula.”

LIFE ON THE
TECH STYLES
THESE HIGH-PERFORMANCE PIECES COMBINE FORM, FUNCTION AND NEW
TECH TO KICK YOUR ACTIVEWEAR TO THE NEXT LEVEL.
PHOTOGRAPHS BY BYRON KEULEMANS
UNDER ARMOUR
Bold, contrasting colours
will make prints and
patterns stand out.
Rival Fleece Zip-Top R1199,

Raid Sunglasses R1 799,
Launch 7” Shorts R999,
Iso-Chill Run T-shirt* R999,
HOVR Phantom 2 IntelliKnit
Running Shoes R3 199.
All items from Under Armour
*INSTANT COOL: Disperses

your body heat, helping
you stay cool at your peak
for longer.
NEXT LEVEL
H&M
If you stay in the same
colour palette, there’s no
such thing as too many
graphics. The proof?
Right here.
Running T-shirt* with

Reflective Details R249,
Lightweight Jacket R429,
Running Shorts* R329.
All items from H&M
*QUICK DRY: Moisture

spreads quickly across
the fabric surface for
rapid evaporation.
SUPERDRY
Take your training gear
off field with varsity-
insired togs.
Sports Style Bucket Hat R599,
Backpack* R999,
Track Pants R1 399,
Tennis Core Trainer R1 399.
All items from Superdry
*SUSTAINABLE MATERIALS:
By 2025, Superdry has
committed to making all of
their pure cotton items using
only organic products. The
brand already weaves
recycled materials into many
of their designs.

PUMA
Peak performance is in
the details. Reflective
highlights won’t just keep
you visible, they also give
your threads character.
Puma Drycell Running

Shirt* R999.
*DRYCELL: This new tech

draws sweat from the skin
and helps you stay dry
whether it’s in the gym
or on the run.
STOCKISTS: SHOP.ADIDAS.CO.ZA; ZA.PUMA.COM; SUPERDRY.CO.ZA; HM.COM/ZA; UNDERARMOUR.CO.ZA

ADIDAS
Upgrade that neutral look
with a pop of colour
(Exhibit A: these shoes).
Marathon Fast
Graphic Jacket* R1 299,
Own The Run
Running Shorts R599,
Solar
Hurley Glide 5R1
Phantom Road
399
Running Shoeshurley.co.za
R2 499.
All items from Adidas
*#ENDPLASTICWASTE:
By 2024, more than 60%
of adidas’ total polyester
used in their products
will be made from
recycled materials.

23
EARLY SMARTWATCHES ATTRACTED DISDAIN
FROM THE OLD GUARD, BUT THE EMERGENCE
OF TRULY CAPABLE, APPEALING INCARNATIONS
FROM LEADING TECH FIRMS HAS FINALLY
FORCED SWITZERLAND’S HAND. FIVE YEARS
ON, THE MARKET IS RICH—AND EVEN IF SPECS
AND TRACKING ARE YOUR MAIN CONCERNS,
THERE’S NO NEED TO COMPROMISE
ON WATCHMAKING APPEAL
WORDS BY CHRIS HALL

AND KELLEIGH KOREVAAR
PHOTOGRAPHY BY PAUL ZAK
01/
TAG HEUER ease of use, the 2020
version of the 45mm
CONNECTED Connected brought with
R43 000 it TAG Heuer’s Sports
app. As well as providing
Back in 2015, TAG Heuer generic exercise data,
was among the first the app supports
Swiss watchmakers out in-depth tracking for
of the gate in response walking, running and
to the tanks-on-their- cycling. TAG Heuer also
lawn launch of the Apple offers a dedicated
Watch. Now available golfing model, with
with a total-black look, a detailed guide that
an ultra-light titanium features thousands of
case and with added clubs across the world.
chronograph-style Available at
pushers for improved picotandmoss.co.za

MH UPGRADES WATCHES
fitness coach that

works with the watch’s
02/ biometric sensors; and
a Travel Info app that not
MONTBLANC only offers local intel
SUMMIT 2+ but, thanks to the built-in
speaker and mic, live
R21 100 translation services.
Plus, you can unwind
Montblanc’s Summit 2+ with the Montblanc
model declares war on Stress Management
bang average luxury app. The functions are
smartwatches. Its new housed in a 43.5mm
apps include Time- case and did we mention
shifter, which offers it has 1 GB of memory?
personalised advice on Available at
beating jetlag; a virtual montblanc.com

04/
FREDERIQUE
CONSTANT
VITALITY
SMART readout, the weather
WATCH forecast and more.
The watch is more
R19 495 handsome than its
The fourth generation predecessors, which
of Frederique Constant’s relied on a cluttered
“horological smart- mechanical display
watch” sees the overall to interpret its range
package continue to of smart functions.
improve in terms of It’s available in stain-
neatly ticking both less steel or gold case
boxes. The dial houses finishes, with grey, blue or
a digital display that’s all black dials and a range
but invisible until you of straps. Available at
press the crown, at which picotandmoss.co.za
point it reveals dual
time info, your latest
messages, a heartrate

MH UPGRADES WATCHES
crystal. Which if you’ve

03/ ever had the misfortune
APPLE of dropping an Apple
Watch and having it
WATCH crack, you’ll be overjoyed
SERIES 7 to hear. It also has over
50% more screen area
FROM than the Series 3 and
R8 799 charges up to 33% faster
than its predecessors.
King of the incremental Plus, its new feature put
upgrade, Apple recently health first; you can
released the seventh measure your blood
version of its laconically oxygen level and take an
named Watch. It is their ECG anytime, anywhere.
most durable Apple It’s bigger, brighter and
Watch ever with even well, better. Available at
more crack-resistant istore.co.za

TRIED
AND TESTED
ROAD BIKES
01
DESIGN CLASSIC
WITH THE NEW CYCLING 84/100
BOOM SHOWING NO SIGNS TREK Emonda ALR 5 Disc
OF SLOWING DOWN, SADDLE R35 000
UP IN STYLE WITH OUR PICK www.trekbikes.com
OF THE TOP ROAD BIKES.
Performance
TODAY, WITH THE POPULARITY OF
Design
cycling on a high and bike production at
maximum capacity worldwide, bikes are Value
more accessible than ever before. But with
great popularity comes the great desire
to upgrade. Following the N1 principle of OLD SCHOOL Despite its
bike ownership—that the correct number
aluminium frame, this has
the same geometry as the
to own is N (the number you currently pro-level carbon models.
have) plus your next purchase—trading It’s a good-looking bike,
up is constantly on a cyclist’s mind. With
with a slightly curved top
tube which adds to its
the price of a “serious bike” standing at classic aesthetic.
around R35 000, the first thing you need
to decide is what you’ll use it for. After all,
EXPERT OPINION
Its highly reliable
there’s little point investing in a peloton- Shimano 105 group set
worthy model if you’re only riding offers enough gears to
every other weekend. Before
handle sprints on flat
roads as well as climbs.
carbon fibre frames The disc brakes add
became de rigueur, a little weight, but that’s
aluminium
the price you pay for
efficient stopping power.
was the default.
For amateur riders,
the relative lightness and stiffness of
an aluminium frame make it a wise LIGHT SPEED
option. Meanwhile, some think Canyon has made its
that rim brakes offer a more
02 presence felt in the pro-
HEAD TURNER peloton in recent years, and
natural feel, but if you’re an this carbon-frame bike is
86/100
all-weather rider, you’ll Canyon Ultimate CF for those who want speed
appreciate the greater SL 7 Disc on a budget. Canyon
R65 000 is a direct-to-customer
stopping power of manufacturer, so you need
www.bicyclegarage.
a disc approach. These co.za to be sure of your sizing.
models offer a variety
Performance EXPERT OPINION
of frames, components With rim brakes saving on
and wheels. Invest Design weight, this is a model for
in what’s right for you to racing. The colour ways
Value that Canyon offers make
build fitness, recharge your its bikes the smartest
mind and look great doing it. looking on the road.

MH UPGRADES TRIED & TESTED
RACING CHOPS DON’T

COME AT THE COST
OF COMFORT WITH
GIANT’S TCR.
03 COMEBACK KID The

Giant TCR was one of
TAR HERO the most iconic bikes of
87/100 the 90s. The Advanced
Giant TCR Advanced 2 2 is the cheapest of the
RULES OF R51 000 upgraded models, with
a carbon frame and
THE ROAD
www.giantcapetown.
co.za/za disc brakes.
The criteria used
Performance EXPERT OPINION Not
by our reviewers. only excellent value for
Design money, but this is also
as responsive as its name
Value suggests. It’s a racer’s
bike but comfortable on
longer stretches, too.
01 PERFORMANCE
How well did the
bikes deliver for
aerodynamics,
speed, handling
and comfort?
02 DESIGN
Shape, colour
and general
aesthetics were
also taken into
consideration.
Looks matter. INTELLIGENT MOVES
An integrated traffic
awareness system known
as Smart Sense notifies
04 your bike computer
R VETERAN VELO
89/100
once traffic approaches
from behind, and it also
Cannondale Synapse comes equipped with
WORDS: RYAN SCOTT I IMAGES: SUPPLIED
a front light.
03 VALUE R65 000
Finally, are you www.cannondale.com
EXPERT OPINION The
getting your
Performance bike is a true all-rounder
money’s worth
in that it can fit up to
compared to
Design 35mm tyres, giving you
other models at
pedal power on just
the same price
Value about any surface while
point?
staying light, stiff and
incredibly comfortable.

STRE N G T H - T R A I N
YOU R S K I N
YOU HIT THE GYM TO BUILD MUSCLE, WHICH IMPROVES YOUR APPEARANCE AND YOUR
OVERALL HEALTH. AND THE SAME STRATEGY WORKS ON YOUR FACE WITH THE RIGHT
SKIN-CARE ROUTINE, STRENGTHENING IT AND MAKING IT LOOK BRIGHTER, SMOOTHER,
AND MAYBE EVEN YOUNGER. BY GARRETT MUNCE
MAR/APR 2022
30 MH.CO.ZA
MH UPGRADES GROOMING
W
RETINOL
Vitamin A, also
PEPTIDES known as retinol,
stimulates
Collagen is cell turnover
a protein made and collagen
up of amino production, both
acids called of which can help
peptides. reduce fine lines
“Instead of and discolouration.
replacing It can also help
collagen itself, other skin-care
you can ingredients work
replace the peptides, which can stimulate better by increasing the permeability of
your body to make more collagen,” says Dr. your skin, says dermatologist Dr. Joe
Rodney. It’s like fortifying a brick wall with McGowan.
new mortar rather than new bricks. How to Use It: Retinol can make skin
How to Use Them: Look for peptide-rich sensitive to sunlight, so use it only at night
moisturisers and eye creams, and for extra on a clean face.
WHEN WE talk about strong potency, consider a peptide serum. Try This: Lamelle RA 5.0 Serum (R1 030,
Try This: Olay Regenerist Whip Active dermastore.co.za) or SkinCeuticals Retinol
skin, we’re essentially talking 0.5 Refining Night Cream (R1 395,
Moisturiser (R450, Clicks) or PCA Skin Total
about collagen, the body’s main Strength Serum (R2 050, dermastore.co.za) dermastore.co.za)
structural protein. “Collagen
provides strength and elasticity,”
says dermatologist Dr. Ife J.
HYALURONIC SUNSCREEN
Rodney. But our bodies can start
ACID
steadily losing it as early as our 20s, By using sunscreen,
leading to signs of aging and dull, This naturally you’re minimising
occurring acid won’t the harmful effects
sullen complexions. The goal of any of UV rays, which
create more collagen
skin-strengthening regimen is to but can make the create collagen-
collagen you do have blasting free
slow down collagen loss and speed
firmer. “It’s a radicals, says
up the production of new collagen. carbohydrate that Dr. Rodney, not to
Think of the following routine supports the collagen mention preventing
and elastic fibres in the skin cancer.
as a protein shake for your face. skin,” says Dr. Rodney. How to Use It:
Plus, as she points out, Choose a sunscreen
it helps skin stay that blends easily on
hydrated by holding your skin and apply it after a moisturiser.
roughly a thousand times its molecular Try This: ClarinsMen Super Moisture
weight in water. Lotion SPF 20 (R565, clarins.co.za) or
How to Use It: Choose a moisturiser that Heliocare 360° Gel Oil-free SPF 50
contains hyaluronic acid and put it on in the (R478, drnerinawilkinson.co.za)
morning and before bed.
Try This: VICHY Minéral 89 Hyaluronic
Acid Hydration Booster (R610, Clicks)
or MenScience Advanced Face Lotion
Your skin is made (R1 005, skins.co.za) ANTIOXIDANTS
up of 75% collagen,
PHOTO BY LUCASGOUVEA UNSPLASH (FACE), COURTESY BRANDS (SKIN-CARE PRODUCTS).
but after the age of 25, Free radicals from

collagen synthesis UV rays and pollution
reduces at a rate of 1.5% can accelerate
a year and after the age collagen breakdown.
of 45, your collagen Antioxidants like
levels may have fallen vitamin C “clear out
by as much as 30%. the free radicals,”
“Think of the
says Dr. Rodney, and
protect collagen
from damage.
following routine
Niacinamide, which
can act as an
antioxidant, helps
as a protein shake rebuild damaged cells.

How to Use Them: Dr. Rodney recommends
for your face.”

applying a vitamin C serum every morning.
Using a night cream with niacinamide can
provide another dose of antioxidants.
Try This: SkinCeuticals C E Ferulic® Serum
(R2 935, dermastore.co.za) and Jorgobé
Niacinamide Serum (R465, superbalist.com)

MH UPGRADES GROOMING
WRINKLE CONTROL
HOW TO
FACE
DOWN
AGEING
LIFE WAS STRESSFUL ENOUGH
BEFORE THE ANXIETIES OF THE
LAST TWO YEARS DEEPENED
THE LINES THAT WERE ALREADY
MAKING YOU LOOK OLDER AND
WORN OUT. REFRESH YOUR
SKIN WITH THESE QUICK FIXES.
THE PROBLEM
CROW’S UNDER-EYE DARK WIZARD

FEET BAGS CIRCLES EYEBROWS
The wrinkles around your eyes Puffy, swollen skin around When blood vessels are close It’s a fine line between
become more pronounced your eyes can be the result to the surface of your skin, a strong brow and a bushy
as your skin loses elasticity of a lack of sleep, but the the resulting circles can make one. Brow guru Josh Beeler
with age, says dermatologist real culprit is fluid retention. you look like a zombie. “It’s of Shen Beauty recommends
Camille Howard-Verovic. Cold temperatures can mostly to do with genetics,” tweezing errant hairs, then
Hydrate with hyaluronic acid, slow circulation and reduce says Pavitt. But creams brushing your brows upward
which helps retain moisture inflammation, says Howard- that contain peptides and and using small scissors
in your skin, making it appear Verovic. Cool the affected areas antioxidants such as vitamin C to trim longer hairs. It’ll
both smoother and plumper. to eliminate puffiness. can help lighten dark circles. take years off you.
THE FIX
Olay Retinol24 Skin Republic Anti- NeoStrata® Brightenina Tom Ford Fibre
Night Eye Cream Fatigue Under Eye Brow Gel R800,
ADDITIONAL PHOTOGRAPHY: COURTESY BRANDS | ILLUSTRATIONS: HARVEY SYMONS
Eye Cream R745,

WORDS: GARRETT MUNCE AND KELLEIGH KOREVAAR I PHOTOGRAPHY: STOCKSY |
R450, Clicks Patch R56.99, Clicks dermastore.co.za Woolworths
This contains retinol to Try these patches. Failing This is rich in vitamin C and Keep unruly eyebrows
target fine lines, as well as that, aesthetician Sofie contains Lactobionic Acid in check with this gel, which
hyaluronic acid and glycerin Pavitt recommends using (a patented ingredient), which settles hairs in place. Think
to keep skin looking “full”. two cold, wet teabags. can help to lighten dark zones. of it as a brow-pomade.
ZOOM RAISE YOUR SCREEN

Low angles can be
LOCATION, LOCATION STRAIGHT SHOOTER
After your eighth
FORWARD
Sit facing a window.
unflattering—they’ll Light shining directly Zoom meeting of
give you a double onto your face the day, it’s tempting
To stand out at
chin, or show off that smooths out your to slouch. But sitting
your next virtual lockdown neckbeard. up straight both
complexion. Avoid
conference call, follow Use a stack of books overhead lights and elongates your neck
these steps for the to elevate your screen backlighting, which and makes you
perfect shot. to eye level. create shadows. appear slimmer.

MH UPGRADES GAMECHANGERS
ADIDAS ULTRABOOST 22
CLEAN UP ACT
THESE SHOES WON’T JUST STEP UP YOUR
RUNS, THEY’LL HELP YOU LEAP INTO A MORE
SUSTAINABLE FUTURE.
i_
5.8mm
A thin outsole manufactured
SUSTAINABILITY by Continental (yes, the tyre
isn’t just a buzzword, company) makes these shoes
it’s the future. incredibly grippy. And durable.
Without urgent
intervention, we’re
headed towards a climate
crisis, one that could mark the
end of our existence. It’s grim.
But it’s not inevitable. Recalibrating
how you approach your everyday
life, from what you to eat to ii_
what you drive to what you wear,
is a fundamental part of mitigating
this planetary disaster.
8 million
The number of metric tons of
Fortunately, adidas is at the plastic rubbish that ends up
forefront of big brands jumping
in our oceans. Adidas has paired
up with Parley for the Oceans,
on the—appropriately upcycled— an organisation dedicated
bandwagon of sustainability. With to cleaning up the seas. Many
a new line of apparel spun from elements of the Boosts are
recycled plastics, the shoemaker has made with sea-sourced,
now released its latest iteration of the recycled plastic.
much-loved Ultraboosts featuring
many elements manufactured from
sea-salvaged plastics.
The PRIMEKNIT upper, for ADIDAS
ULTRABOOST 22
example, is specifically engineered FROM R3 599
to prevent blisters, and the BOOST ADIDAS.CO.ZA
midsole provides better energy
retention. Both are proof that WORDS: KIERAN LEGG | *BASED ON THE AVERAGE WEIGHT OF UK SIZE 9 SHOES
the switch to sustainable has not
compromised the Ultraboost’s
legacy. MH laced up the Ultraboosts
to test their carbon(less) footprint.
v_
iv_
338g*
4%
More energy return than the
50/50
The Ultraboost 22’s
upper is made from
iii_
A weightier shoe
provides more
21s. This represents the cushioning (and
a half-and-half mix of
amount of energy a shoe is Parley Ocean Plastics support) across
able to retain with each stride. and recycled polyester. longer runs.

CRYPTO ART APPAREL
Featuring T-shirt and hoodie
designs created by local artists,
the founders of Crypto Art are
on a mission to bring African G O O D V I B R AT I O N S
digital art to the world through LO O S E N U P W I T H
T H I S P OW E R F U L
their storefront and dedicated
M A S SAG E G U N .
online gallery. This hoodie is
made from 100% brushed cotton
fleece, giving it a softer feel (and
protection against pilling).
Grab yours at cryptoart.co.za
HYPERVOLT 2
PERCUSSIVE MASSAGE GUN
Whether you're suffering from
a heavy deadlift session or nursing
aches and pains from habiting an
office chair for eight hours a day,
IMAGES: SUPPLIED
a handheld massager will provide
instant relief. The Hypervolt 2
features an ergonomic design and
simple controls that—quite literally
—put a good massage in the palm
of your hands. With a choice of
five different heads each suited to
tackling different muscles, there's
no fibre that's out of reach. The
device ships with a companion app
that'll guide you through massage
sessions to make sure you get the
most out of each percussive pulse.
While the Hypervolt packs
a powerful motor, smart engineering
in the form of QuietGlide keep the
decibels to a minimum, so you won't
JBL FLIP 6 BLUETOOTH SPEAKER have to pause your songs to nix
This easy-to-use Bluetooth speaker produces loud, high-fidelity sound and soreness. R7 999, hyperice.com
is durable enough to take just about anywhere. With the design protecting
the innards from dust and water, the Flip is the perfect purchase if you're an
outdoorsman or have a camping trip lined up on your itinerary. Our favourite
features: the equaliser function lets you tailor your sounds to your liking and the
PartyBoost mode lets you wirelessly link multiple Flip 6 speakers together.
R2 199, connoisseur.co.za
N
Pack ew
agin
g
Vascamen, a daily herbal
supplement especially
formulated for men.
Visit www.vascamen.co.za
T H E M H I N T E RV I E W
OTHER SIDE OF THE COIN

REVIX CEO AND CRYPTO CONNOISSEUR SEAN SANDERS TALKS NFTS,
BLOCKCHAIN, AND REWRITING THE FINANCIAL SYSTEM.
Sanders’ company offers a more levelheaded approach

to investing in these future “currencies”. There are many
people, he says, who treat crypto like gambling, betting
on fringe coins hoping for big gains. However, at Revix,
you can buy into a so-called readymade basket of different
coins, diversifying your investments the same way you
would with a portfolio of more traditional assets.
“The reality is that crypto, as an investment, is highly
volatile, making it one of the riskiest asset classes out
there,” says Sanders. “It’s volatile, but there’s money to
be made without treating this market like a casino.”
Spare Change
The world of crypto—at first glance—can seem confusing.
Here we have a digital currency created and issued
by private groups (not a government), with each coin
supported and tracked by something known as the
“blockchain”. A blockchain is essentially a tamper-
resistant record of transactions that keeps logs of who
owns what. Ultimately, this system prevents fraud,
ensuring that opportunists can’t duplicate their holdings.
The result: a decentralised currency that cuts through the
financial red tape (and delays) associated with old-world
currencies and assets. Some currencies, such as crypto
heavyweight Bitcoin, are created through mining, a process
whereby advanced computers solve a series of complex
mathematical problems to verify the authenticity of each
transaction. Others, such as SolarCoin, mint new coins with
‘‘C
every megawatt hour generated by solar technology.
“The thing people need to understand is that not all crypto
RYPTO IS WEIRD,” says Sean wants to be digital money,” says Sanders. “Sure, Bitcoin
Sanders, the CEO and founder of is the digital equivalent of investing in gold, but there are
Revix. “But then again, everything other currencies tailored to specific platforms that give you
was weird at one point in time.” discounts, enhanced access and so on. Those tokens exist
That goes for the internet, email, for a particular reason, but it’s just as important.”
Uber, Airbnb; strange concepts Sanders’ journey with crypto began back when he was
that are now normal —read: 19, bouncing between gigs across the world as an actor and
crucial—parts of our everyday lives. model. He started to notice that many of the other models
“The point is, with crypto, just like would leave their earnings with their respective agencies
anything else, you don’t have to understand how rather than deal with the hassles, headaches and transfers
it works, you just have to see what it can do,” he adds. costs of bringing it back home and investing it.

THE NEW TOKEN
ON THE BLOCK
Non-fungible tokens (NFT)
are now dominating that
part of the conversation
once reserved for crypto.
But WTF is an NFT?
The operative word
here is non-fungible.
A crypto coin is
a fungible token, so it can
be traded for another of the
same coin, and you’ll have
exactly the same thing. But
non-fungible tokens are
“So there I am, the overly confident Sean telling them he says. “I’m seeing a lot of young guys unique. (You can think of
they shouldn’t leave their money with these agencies, but convert their entire investment portfolio to them as a particularly rare
should let me start investing it,” says Sanders. crypto… But right now, it’s all too volatile. trading card.) And no one
Before long, he had his own trading firm, and he was You should be investing a maximum of ten
can replicate or tamper
with your ownership
handling a significant chunk of change. The only problem: percent of your total wealth in this space.”
records for a particular
he was ill-equipped for that fateful moment when someone You have to understand your risk tolerance, token. As such, once it has
came along to withdraw. and you have to know what you’re investing been “minted”, only one
“Less than a year later, I had a client urgently wanting to in, he says. The crypto market is rife with of these tokens can exist
withdraw their funds to buy the apartment of their dreams pump-and-dump schemes, fly-by-night
out in the world. The first
fleet of NFTs to make the
in New York,” he says. Bottom line: he had a lot of money operations and other questionable coins.
news were digital artworks
to move very quickly, but there was no easy way to get it His company Revix aims to take out a lot fetching sizeable sums.
overseas other than dealing with traditional banking’s of the guesswork, with his team tackling Pieces such as Beeple’s
ever-present red tape and fees. That’s when a friend the “due diligence” part of the equation “Everydays” sold for $69
introduced him to Bitcoin. This was back in 2013, and the to vet and curate a “basket” of assets. It’s
million. On the surface, it
seems silly. Why pay
cryptocurrency was still five years away from disrupting still a volatile investment, but this way
a small—read: huge—
the world economy, and dominating every conversation at you’re at least spreading the risk (and fortune for something
every braai for the rest of time. (For reference, the value of minimising the chances of getting caught you can just screenshot
Bitcoin peaked at just R17 000 that year; a few cents shy of up in a Ponzi scheme.)“Think if you went and claim as your own.
its R670 000 worth at the time of going to print.) “It was back in time to the dot-com bubble,” he
But Sanders says the
underlying concept, that—
a significant amount of cash, but using Bitcoin I managed to says. “Would you have been able to identify
thanks to the blockchain—
get the money over to my client [in the United States],” says the most successful companies? Most you could have verifiable
Sanders. “It was a pretty exciting transfer, especially for likely not. Maybe you would’ve picked out ownership over a digital
someone who had never done this before, but it worked out.” a Microsoft, but it’s just as likely that you item, has major potential.
And that was it: a brief window into the untapped would’ve hedged your bets with AOL.” For
potentials of a decentralised currency. It was only
a few years later when Sanders was working at a UK
family office that he would have an epiphany about digital
currency. “There I was, really in the depths of traditional
the uninitiated, AOL’s rise and fall is akin
to the “unsinkable” Titanic’s run in with
an iceberg. The dot-com bubble reshaped
the world —that’s an undeniable fact. And that boom—
}
finance,” he says. “But I was helping high-level investors just like any new piece of technology—had its naysayers.
get involved in crypto, and that really hit home: it’s still Crypto is now in that liminal state, a technology on the
scary to invest in the space, it can be complicated, but cusp of greatness. And for now, sure, it’s still weird.
I had my own idea on how I could improve things.” “But as it becomes a part of our lives, as we can see
By the time he founded Revix, he was certain about the it in action and start to understand its true capabilities,”
WORDS BY KIERAN LEGG | IMAGE SUPPLIED
future of crypto—“I knew the financial system was going says Sanders.
to be rewritten,” he says.
The New Bubble

While he’s an advocate for decentralised,
“The thing people need to
future-proof currencies, Sanders still
espouses a cautious approach to investing
understand is not all crypto
in crypto. “People get caught in the boom,” wants to be digital money.”

CHANGE FOR THE BETTER
WE EXPLORE
FIVE EXCITING
IN THE SHORT SPACE OF
a single year, we witnessed the
explosion of a segment. We’re
dubbing them the budget-friendly
compact SUVs of 2021—and it will
forever be the year that gave us five
gems in particular, all debuting
COMPACT
under R250,000. We’ll begin with
NEW
the plucky tyke from France.
GRAVEL TRAVELLERS
MIGHTY MITES THAT WON’T
BREAK THE BANK, BUT WILL
PROBABLY WIN YOUR HEART.
By Calvin Fisher
PHOTOGRAPH BY CALVIN FISHER

THE KIGER MAKES A VISUAL
STATEMENT WITH BOLD LINES
AND A FUTURISTIC FRONTEND
NISSAN
2 MAGNITE
By now it’s no surprise that
Nissan and Renault have an
alliance so here is the Kiger’s
nonidentical twin sibling from
Japan. Originally conceived as
1
a Datsun SUV, the Magnite does
everything the Kiger does. And
RENAULT KIGER more in fact—case in point,

cupholders, which the French
car simply doesn’t have. It has
It can be had as cheaply as under R200k for the non-turbo base model. But for similar pricing, and an identical
a better example of the breed, you’ll want to shop closer to R250k for the Zen model. turbocharged 1 litre engine with
This comes with far more tech and the turbocharged version of the 1 litre engine. The 74kW and 160Nm. Between the
Kiger has two jobs. First, to be a competent rival in this brimming segment, but also two of them, I’d lean towards
to replace the Renault Sandero range that came before it. Hence it’s affordability. the Nissan, but there’s still a few
Then there’s the fact that it shares its underpinnings with my next entry. more options to consider.
SUZUKI
3 VITARA BREZZA
Of the five cars on this list, the Vitara Brezza
was the first to market. Reminiscent of a full-sized
Vitara but at a much more affordable price point,
the public fell in love with it almost at once.
Indeed, especially here at the coast, its naturally
aspirated 1.5-litre engine provides a fun driving
experience. It shows that with
just 77kW and 136Nm on offer,
PHOTOGRAPHS BY CALVIN FISHER (SUZUKI)
the lightweight compact SUV

has what it takes to keep
an adventurous family of
four or five on the move. But
nobody was more impressed
LIGHT AND SNAPPY, THE than Toyota who quickly went
BREZZA IS RESPONSIVE
AND EASY TO DRIVE about slapping their own
badges on it.

MH LIFE DRIVE
THE MAGNITE’S
TURBOCHARGED
ENGINE GIVES THIS CAR
ADEQUATE GRUNT
THE BREZZA WITH

A BRAND-NEW BADGE
(AND TOYOTA’S
AFTER-SALES
EXPERIENCE)
TOYOTA
4 URBAN CRUISER
Was that cheeky? Good. Because that’s more or less
what happened when Toyota launched the Urban
Cruiser. Same car, same formula but now at a tiny
premium. Fair when you consider the excellent after-
sales experience and favourable resale value typical
of a Toyota product. Honestly, these two represent
a great ownership experience and are markedly better
than most other rides in the compact SUV category.
IMAGES SUPPLIED BY TOYOTA
MH LIFE DRIVE
NOW TAKE IT THERE

“Gravel travel has never been this accessible. Just
look at the list alongside of five brand new whips
Algeria
under R300,000 that can venture far off the beaten
path, and in style. If you’re ready and willing, here’s Citrusdal
a photogenic jaunt just two hours from Cape Town.“
Cape Town to Algeria

“Take the N7 north. If you hit the Namibian border Koringberg Porterville
you’ve gone way too far. Instead, veer right onto the
Moorreesburg
SET THESE BUDGET RIDES
Niewoudts Pass between Citrusdal and Clanwilliam. LOOSE IN THE WILD FOR
Also known as the Cederberg Pass, it joins the THE ULTIMATE DRIVING
EXPERIENCE
Algerian Valley with the southern Cederberg region
Malmesbury
and will give you the opportunity to get your tyres
dirty with corners to reward a driver with a serious
rally fetish. Plus your passengers get the benefit Paarl
of some of the most gorgeous vistas in the land. “ Cape Town
There’s plenty of places to

eat along this route, but the
Kardoesie Padstal is beloved
by all who venture this far up
the N7. Have the burger.
Have the milkshake, too.
KIA
PRACTICAL AND STYLISH—
AT THIS PRICE POINT, WHAT
MORE COULD YOU ASK FOR?
5 SONET
This one is marginally pricier than the
others depending on which model you
select. On the flipside, it looks and feels
bigger and better in every regard. For
PHOTOGRPAHS BY CALVIN FISHER (ALGERIA), SUPPLIED (KIA SONET)
example, opt for the Kia Sonet 1.5L manual
EX model for R295k and you’ll have a well-
equipped, handsome compact SUV that
feels like half-a-million bucks. They all offer
84Kw/144Nm engines and come with
six-speed manuals or a CVT automatic
option. And that’s a wrap on five new
and great compact SUVs to rival the
segment champion, the Ford Ecosport.
Even that has received a new lease on life
thanks to the Black edition, but is a sticker
job enough to take on these five new
models? In my opinion: no.

MH LIFE FOOD
THE EXPERT: Chef Cristina Martinez,
of South Philly Barbacoa, is from Capulhuac,
Mexico, and has appeared on Netflix’s Chef’s
Table and Ugly Delicious.
1
START WITH GOOD AVOCADOS.
Unripe ones result in guacamole you have
to chew. Overripe ones emit a musty, dirt-like
aroma. Avoid all this by testing: gently press on
all parts of the fruit; the flesh under the skin
should yield slightly. If the stem cap is still there,
try to wiggle it off. If it dislodges and you see
green, not brown, the avocado is good to go.
2
KEEP IT STUPIDLY SIMPLE.
No mango. (This isn’t a fruit salad.) No peas
(because why?). Just scoop the flesh of 2
avocados into a bowl and then add 2 Tbsp diced
white onion, 2 Tbsp chopped coriander, 1 Tbsp
freshly squeezed lime juice and salt, to taste.
If you want some heat, okay, go ahead and add
diced jalapeño or habanero, 1 tsp at a time.
3
TWEAK THE TEXTURE.
Too-thick guacamole happens, even with ripe
avocados. Prevent eventual tortilla-chip
breakage by thinning the guacamole with
PHOTOGRAPH BY PAOLA + MURRAY | STEVE SANFORD (ILLUSTRATIONS)
a quick slug of good olive oil, which adds flavour

and creaminess.
4 HOLY SH!T
THINK BEYOND CHIPS AND DIP. KITCHEN TRICK!
Serve your incredible guacamole with
chicharróns instead of tortilla chips for more
flavour. Or skip the dipping, thin the guaca-
mole with a little sour cream and serve it as
a condiment to grilled meats and fish.
—As told to Joseph Hernandez

MH LIFE 30/10 RULE
OVEN-ROAST GAMEDAY
RIBS OF GLORY YOU DON’T NEED TO SUGARCOAT A RIB
RACK TO MAKE IT TASTE AMAZING. AND
30 YOU ALSO DON’T NEED TO TOIL FOR
HOURS OVER A SMOKER. LET A HEALTHY
10 SPICE RUB AND YOUR OVEN LEAD YOU
TO DELICIOUS, TENDER PERFECTION.
THE 30 GRAMS OF MUSCLE-BUILDING
PROTEIN FROM THE RIBS, PLUS A SIDE WITH 10 GRAMS
OF FIBRE, WILL HELP YOU STAY FULL LONG AFTER THE
FINAL SCORE. BY MARC FORGIONE AND PAUL KITA
30G THE PROTEIN

If you go without a sugary rub or barbecue
sauce, five plain ribs deliver 34 grams
of protein and zero carbs for 435 calories.
BU Y IT C OOK IT Ribs of Glory

This recipe W H AT YO U ’ L L N E E D 1. In a medium
calls for bowl, mix the
6 T B S P C H I L I P OW D E R
pork loin first 6 ingredients.
¼ C U P KO S H E R SA LT
ribs, which On a baking
1 T B S P F R E S H LY G R O U N D
tend to be B L AC K P E P P E R sheet, rub the ribs
the smallest 1 T B S P GA R L I C P OW D E R with this mixture
of the rib 3 TS P D R I E D O R EGA N O and refrigerate,
varieties;
1 TS P G R O U N D CAY E N N E uncovered, overnight.
each rack
1.3 KG P O R K LO I N R I B S 2. Preheat your oven
weighs ( A R O U N D 2 R AC KS )
about 600g to 180°C. Wrap the ribs in
E X T R A-V I R G I N O L I V E O I L
to 900g. foil, place them on a clean
They’re NUTRITION PER baking sheet, and roast
richer than 45 minutes. Remove
SERVING: 575
country-style the ribs from the oven
calories, 34g
ribs but have and allow them to
more meat protein, 22g carbs
(1g fibre), 39g fat sit in the foil until
than spare
tender, about 45
ribs—though
you can use minutes more.
either of 3. Unwrap the ribs,
those here brush the tops with olive
if you have oil and broil on both sides
a preference. until slightly charred, 3 to 5
minutes per side. Feeds 4
Want more tasty meals in your life? You’re covered with loads
of them at mh.co.za/recipes.

1 0 G THE FIBRE
The beans will get you
to 10 grams of fibre. Consider
the slaw extra (delicious) credit.
KALE ’N’ BEANS

Soak 500g dried beans (cranberry,
cannellini, white) in a big bowl of
water overnight. In a large pot, heat
2 Tbsp olive oil over medium. Add
½ small onion (minced) and 2
medium carrots (diced). Cook till
softened, about 3 minutes. Add
1 garlic clove (minced) and 1 strip
thick-cut bacon. Cook until the
bacon fat renders, about 3 minutes.
Add 3 cups kale (thinly sliced) and
the drained beans. Stir, then add 2
litres low-sodium chicken stock
and a bay leaf. Cover and cook until
the beans are tender, 30 to 45
minutes. Add ¼ cup sherry vinegar,
plus salt to taste. Feeds 12
Per serving: 191 cal, 14g protein,
26g carbs (10g fibre), 4g fat
HALF-SOUR SLAW
In a large bowl, mix 4 cups
green cabbage (shredded),
4 golden beetroots (grated),
2 small carrots (grated), ½ yellow
bell pepper (thinly sliced), ¼ cup
red onion (thinly sliced), ¼ cup
half-sour pickles (chopped)
and 2 Tbsp parsley (chopped).
In a medium bowl, combine
PHOTOGRAPHS BY PAOLA + MURRAY
½ cup apple-cider vinegar,

3 Tbsp whole-grain mustard,
1 Tbsp sugar, 1 Tbsp kosher salt,
THE EXPERTS: MARC FORGIONE and 1 tsp freshly ground black
is the chef and owner of Peasant and pepper. Fold this mixture into the
Restaurant Marc Forgione in New York vegetables. Feeds 4
City. PAUL KITA is the food and Per serving: 122 cal, 3g protein,
nutrition editor of Men’s Health US. 29g carbs (6g fibre), 1g fat

THE HEALTH SNOB’S GUIDE TO
GARLIC
ITS BENEFITS ARE MYRIAD, BUT GARLIC’S
INTENSE FLAVOUR CAN MAKE IT A STINKER
TO SERVE. TAKE CARE, THOUGH, AND YOU
CAN BLEND WELLNESS FUNCTION AND
CULINARY FORM. PRESS THE ADVANTAGE.
01 LIGHT BULB MOMENT

It’s quick and simple, it’s true. But if you’re looking
to impart gourmet flavour and generous servings
of nutrients, you need to look beyond the jar of minced
garlic in your fridge. From foraging wild leaves to
roasting entire bulbs, it’s time to bring this superfood to
the fore. James Golding, head chef of the Pig Hotel, will
help you realise that healthful cooking extends far beyond
the supermarket aisles. Reap the rewards.
A RED DUKE WIGHT

While it looks like garden-
variety garlic, this is slightly
stronger and hotter. After
spicing up your plate, it will
fire up your workout with its
02
testosterone-boosting and
CRUSH YOUR
cortisol-culling power, GOALS
according to the Journal Yes, growing your own garlic
of Nutrition.
is more labour intensive than intensity of flavour. The more you
the Woolies run, but the benefits mince it, the stronger it becomes.
B RANSOM WILD are worth it. Wild varieties of To flavour a steak in a pan, say,
Its green leaves have a mild
this flavour enhancer deliver you need but a hint, so press
garlic taste. All garlic has
a positive effect on your heart, a health-boosting payload that’s a knife on a clove to crush
but wild garlic is the best at worth the extra effort. Make sure it slightly. For a punchier flavour
stopping your blood pressure to sow the seeds in deep seed trays
going, well, wild. in sauces, however, pass it through
and nourish with a water soluble a garlic press (R380, yuppiechef.
fertiliser once per month and com). And be generous—your
you’ll be ready to harvest in health, if not your breath,
no time. Back in the kitchen, when depends on it.
C FERMENTED BLACK you’re dealing with a bulb, there
Black garlic has been are plenty of easy peeling tricks.
fermented at high The best of which is this: crunch
temperatures to give a sweet,
yeasty taste. One study it with your palm and empty
claimed that the fermentation the cloves into two
process nearly doubled its
number of antioxidants, which
is invaluable in helping to
reduce your risk of cancer.
D THREE-CORNERED WILD
This second, less-common
version of wild garlic found in
the UK is full of an antibacterial
compound called allicin. Stock
up on it now to help boost your
immunity and fight off your
fears of falling ill with
a summer flu.
MH LIFE SNOB’S GUIDE
A B
SERVES 2 METHOD SERVES 2 METHOD

A BULB OF RED DUKE Wash the garlic bulb, then cut R A N S O M W I L D GA R L I C, Start by blanching the garlic
W I G H T GA R L I C 5mm from the top to expose the 1 0 L E AV E S leaves in boiling water, then
SA LT E D B U T T E R, 1 T B S P cloves underneath. Sit it in R OA ST E D H A Z E L N U TS, quickly refresh them in iced
A SPRIG OF THYME a sheet of foil and add the butter, 1TBSP water. Gently press the water out,
thyme and seasoning. Wrap it up COLD-PRESSED chop until fine and place in a
SA LT A N D P E P P E R,
TO TAST E and place in a preheated oven RAPESEED OIL, 100ML small food processor. Add the
for 30 minutes at 180°C. Leave PA R M E SA N , 1 0 0 G, hazelnuts, oil, cheese and lemon
S O U R D O U G H B R E A D, to rest in foil and unwrap when it zest, then blitz into a pesto
2 THICK SLICES G R AT E D
has cooled to room temperature. L E M O N Z E ST A N D J U I C E and season. Boil your fusilli for
Fork out the cloves onto slices of a couple of minutes until cooked
FINDERS thick, toasted sourdough. Spread F R ES H F U S I L L I PASTA ,
150G
but still with a little bite. Drain and
EATERS and devour. toss in the pesto. Serve with
a few extra shavings of Parmesan.
Harvest extra
benefits from
three more
health foods fit
WORDS: TED LANE | PHOTOGRAPHY: LOUISA PARRY | FOOD STYLING: TAMARA VOS I WITH THANKS TO THE PIG I PLATES AND BOWLS SUPPLIED BY HABITAT
for foraging
SORREL
Sorrel has an
acidic, lemony flavour.
Add it to soups and
sauces for a hit of
useful micronutrients,
including fat-soluble
vitamin A, which
supports healthy skin
and immune function.
CHICKWEED
Its leaves can
be blended into pesto,
and the tiny, white, C D
edible flowers make
a great garnish. DOCTOR’S ORDERS IMMUNITY-BOOSTING
Studies show it may
have positive effects on BLACK GARLIC HUMMUS POTATO AND GARLIC SOUP
eating decisions, body SERVES 4 METHOD SERVES 4 METHOD
fat levels and weight. B L AC K GA R L I C C LOV E S, 5 Soften the black cloves T H R E E- C O R N E R E D W I L D Chop the onion, leek, celery and
A TIN OF CHICKPEAS in warm water for a few GA R L I C, A B U N C H half of the wild garlic. Sweat
minutes. Next, place the AN ONION them in a heavy-bottomed pan
G R O U N D C U M I N , 1 TS P
WATERCRESS TA H I N I PAST E , 1 TS P
garlic, chickpeas, cumin and A LEEK until soft. Add the sliced potato
This classic tahini paste into a food and mix for two minutes. Pour in
S E SA M E O I L , 1 TS P processor and blend. Then, C E L E RY ST I C KS, 2 the chicken stock and cook until
sandwich filler should
be an eating-plan O L I V E O I L , A G LU G slowly add the sesame oil and L A R G E P OTATO E S, 5, all the veg is soft. Blend in a food
enough olive oil to produce PEELED AND SLICED processor, pour back into the
mainstay as you age. C O R I A N D E R, 1 T B S P,
Just 35g provides more CHOPPED a smooth paste. Stir in the C H I C K E N STO C K , 1 L pan and place on a low heat,
than 100% of the RDI of coriander and season to FULL CREAM MILK, 100ML then add the milk and season.
BA BY CA R R OTS, 1 0 0 G
vitamin K, a fat-soluble taste. Prepare and peel your Finely chop the rest of the garlic,
C E L E RY, 1 0 0 G O L I V E O I L , A G LU G
vitamin that helps to vegetables to use as crudités, mix with a small amount of olive
R E D P E P P E R, 1 0 0 G, S L I C E D then serve the hummus in the A C R U ST Y LOA F oil and drizzle over the soup after
support healthy bones
as you get older. R A D I S H E S, 1 0 0 G, H A LV E D middle for sharing. pouring it into a bowl. Tuck in
with a hunk of the crusty bread.

MH LIFE VERSUS
FRUIT vs V EG ETA B L E S
TOP OF THE CROPS

BOTH FRUIT AND VEG WILL HELP YOU HARVEST MORE NUTRIENTS, BUT WHICH
SUPERMARKET AISLE TAKES PRIORITY? WE REVEAL THE PICK OF THE BUNCH.
176k
The number of hectares
1.6m We exported this many
of South African land kilograms of carrots in
dedicated to growing fruit. 2019/2020. South Africa
Grapes take up 15% of this shipped out a further
sizeable soil real estate. 14.3m kilograms of
butternut during the
same period.
WEIGHT LOSS
Gramme for gramme, fruit is higher Research published in the European Journal of
in gut-filling fibre, which promotes healthy
fat loss: up to 15g per 100g. Leafy veg lags
behind with up to 4g in the same portion.
15G 6KG Clinical Nutrition found that upping vegetable
intake helped subjects lose (and keep off )
6kg over 12 months.
MISCONCEPTIONS
Concerned about fruit sugar? Don’t be Fresh isn’t always best. The nutritional load
a melon. Fibre slows the release of fructose of food degrades after picking. Frozen food
to your liver, avoiding fat storage. Stick locks in vitamins and minerals. Stock up
to whole fruits rather than juices. on peas, butternut and spinach.
Cranberries Pomegranate Papaya UNSUNG HEROES Swiss chard Radish Celeriac
= = = = = =
Improved Heart-healthy Supports gut Lowers blood Supports Beats gut
immune function antioxidant health sugar brain function inflammation
HEART HEALTH
Pectin, a prebiotic in the cell walls of fruit, People who eat 400g of vegetables per day
WORDS: ANNIE HAYES AND KIERAN LEGG I PHOTOGRAPHY: GETTY
reduces “bad” LDL cholesterol without are 18% less likely to develop heart disease,
affecting “good” HDL cholesterol, reports according to a meta-analysis of 23 studies
the American Journal of Clinical Nutrition. in the International Journal of Cardiology.
BEST IN CLASS
Perfect as snacks or porridge toppers, “Variety is key, but cruciferous vegetables
berries are “the highest in antioxidants and such as kale and cabbage are great sources
polyphenols”, which reduce your risk of of iron, vitamins A, C and K, folate, fibre and
cancer, says nutritionist Jenna Hope. Berries Cruciferous magnesium,” says Hope.
VEGETABLES WIN! It’s a close race, and both are undeniably healthy as part of your plan to hit 10 portions. However,
THE MH for a more complete nutrient profile, veg reigns supreme. Aim for three portions of vegetables for every portion of fruit
VERDICT and give optimal nutrition the green light.

MH LIFE DRINKS
HERRADURA REPOSADO
Aged longer than industry
standard for 11 months,
Reposado has a rich amber
colour with notes of cooked
agave, vanilla and butter. This
additional time spent resting in
charred American White Oak
creates a smooth, sweet finish
with a slight taste of spice. It’s
true what they say; good things
do take time. R679, makro.co.za
MAKE THIS
WHEN IT SEEMS AS IF EVERY CELEB FROM THE HERRADURA
ROCK TO GEORGE CLOONEY HAS A TEQUILA HORSESHOE MARGARITA
BRAND, YOU HAVE TO WONDER IF THERE’S 2 PA RTS T EQ U I L A H E R R A D U R A
MORE TO THE AGAVE-BASED SPIRIT THAN R E P O SA D O
SHOTS. HERE ARE THE BEST BOTTLES 1 PA RT F R E S H LY S Q U E E Z E D L I M E J U I C E
½ - ¾ AGAV E N ECTA R ( TO TAST E )
YOU MIGHT NOT HAVE TRIED... YET.
Combine all ingredients and

BY SUSANNAH SKIVER BARTON shake with ice to chill.
& KELLEIGH KOREVAAR Strain over fresh ice and
garnish with a half-salt rim
and lime.
OLMECA AÑEJO
Most Saffers’ first taste
of tequila is Olmeca,
and it’s a first choice
for good reason. But
this Añejo ups the ante
a bit as it’s aged for at
least thirteen months in small
ex-bourbon casks. This
process gives it a smooth,
woody taste and a slightly
sweet flavour. R269, Norman
Goodfellows
CLASE AZUL
REPOSADO TEQUILA
Aged for eight months
in American whiskey
casks, this exceptionally
smooth tequila is recognised
worldwide as one of the best
reposados. It pours the colour
of a golden sunrise, is easy
going down and carries
unique hazelnut and vanilla
flavours meaning it’s as
effortless to pair with food
as a glass of pinot is (we
recommend pork shoulder
or ribs). R3 156, liquor.co.za
MAESTRO
DOBEL DIAMANTE
Maestro Dobel says
this is their hero product,
IMAGES: SUPPLIED
this from a brand who

includes a turkey breast
in the distillation process of
one of their other tequilas.
So you know this is quite
something. It has a complex
mix of sweet flavours;
TOUGH It isn’t really
diabetic friendly.
Its agave sugars don’t
make it lower-calorie.
And it can definitely
give you a hangover.
caramel, honey and maple
and is rounded out with
TALK ABOUT THE TRUTH: Fermentation THE TRUTH: Tequila THE TRUTH: There’s a slight hint of smokiness.
TEQUILA and distillation negate
any effect. No tequila
contains no more or
no fewer calories than
no magic shot. If you
drink enough of any
It’s a smooth-drinking tequila
and has a long finish which
Dr. Puja Uppal,
debunks a few (and no alcohol) is great a shot of any other spir- alcohol, you’ll feel it will leave you wanting more.
popular myths. for diabetics. it, agave sugars or not. the next day. R2 399, Norman Goodfellows

MH LIFE RELATIONSHIPS
THE PROBLEM:
IT’S TIME TO
Your body’s in the bedroom, but your
mind is a million miles away. A lot of people
are stressed out and on edge now—to put it
HAVE SEX AGAIN!

mildly. “When people are less connected to
their partners, they’re less likely to have an
orgasm, and it’s basically because they can’t
be present in the moment,” Lehmiller says.
After all, physical responses like erection
and orgasm also require mental focus.
THE PSYCHOLOGICAL HELLSCAPE OF THE PAST TWO YEARS TOOK THE SOLUTION:
A TOLL ON MANY PEOPLE’S SEX LIVES. SUZANNAH WEISS HAS Tap into the feels. To stop that broken
THE SECRETS TO GETTING OUT OF THAT BEDROOM RUT. record of worries in your head, Lehmiller
suggests practising mindfulness—that is,
learning to keep your mind in the moment.
Sit for ten minutes a day and pay attention
to whatever sensations you’re feeling in your
body. “When people practise doing this
in everyday life, they can take that same
IT WOULD BE an understatement to say the past at the Kinsey Institute. “Part of the reason is people skill and apply it to sex, training themselves
two years were not sexy. Not to blame everything are more stressed and more anxious, and that has to get lost in the sensations and not pay
on COVID-19, but if your bedroom has lacked the effect of lowering sexual desire.” attention to distracting thoughts about
fireworks since social distancing became a thing, Treating those mind issues by talking to what’s going on at work or what’s going on
with the pandemic,” Lehmiller says.
you’re not alone. Nearly half of adults reported a mental-health professional can help your body
a decline in their sex lives over the first few months get back on track, says psychiatrist Dr. Gregory
Disconnect from technology
of the pandemic, according to a Kinsey Institute Scott Brown. Just recognising that you and your PRO TIP
in the hour before you have sex.
study, and experts estimate that the trend has partner may be extra stressed can also help nudge Don’t even open that TikTok your buddy
since continued. “People are masturbating you in the right direction. Our experts shared tips just texted you! You can also try trading
less, [and] they’re having less sex,” says lead for beating five common obstacles between you massages with a partner to relax and get
STUDIO 33
author Dr. Justin Lehmiller, a research fellow and your long-lost sex life. in the mood.

THE PROBLEM: THE PROBLEM: THE PROBLEM:
You’ve abandoned dating apps, because Your penis isn’t cooperating. Almost You just can’t summon the urge. It makes
what’s the point? Look, we get it. With every penis-related problem, from erectile sense that your libido is nowhere to be
social-distancing protocols dragging on dysfunction to delayed ejaculation, can be found. “When people are feeling emotion-
a whole lot longer than most of us expected, linked to mental health, Dr. Brown says. ally overwhelmed, when they’re feeling
it’s tough to get excited about yet another Anxiety and depression both stem from drained, when they’re feeling anxious,
awkward Zoom date. This hopelessness can imbalances of brain chemicals like sero- when they’re feeling depressed, they’re not
feed on itself, leading guys to throw up their tonin (which can help you last longer) and going to be in the mood for sex,” Dr. Brown
hands and settle into loneliness. “Chronic dopamine (which can help with desire). says. “You have to have all those things be
loneliness is very bad for our mental health, in sync in order for sex to work properly.”
so we need to find a way to have these THE SOLUTION:
interactions and find ways to do it safely,” Find the treatment that’s best for you. THE SOLUTION:
Lehmiller says. Maybe it’s therapy; maybe it’s medication; Whip out the silky restraints. If there’s
maybe it’s a little bit of column A, a little a fantasy you’ve always been curious to
THE SOLUTION: bit of column B. Your doctor will have the explore, now’s the time. “Novelty increases
Get swiping. It might feel pointless answer. In the meantime, Dr. Brown recom- arousal when you’re trying something new,
to match with people on dating apps without mends regular exercise, a proven natural but it also creates this more immersive
knowing if or when you’ll have the chance mood booster. He suggests yoga, which experience that draws you in,” Lehmiller
to meet, but this could actually work increases levels of the neurotransmitter says. His study found that people who tried
in your favour. “People are having more GABA, which in turn helps reduce anxiety. new things—including switching positions,
intimate conversations now than they sharing fantasies, sexting and sending
were before,” Lehmiller explains. Those Check that your meds don’t nudes—reported more sexual desire.
intimate conversations can lead to sexting
PRO TIP
exacerbate the problem.
or cybering. SSRI antidepressants like Prozac and Not sure where to start?
PRO TIP
Zoloft can create difficulties with arousal Be brave and watch porn
No unsolicited junk pics, please. and orgasm, since they increase the together to figure out what turns you both
PRO TIP
Instead, ask if they’d be down amount of serotonin in your brain, on. (For a tamer option, explore audio
to swap sexy selfies. Dr. Brown says. erotica on dipseastories.com.)
THE PROBLEM:
Your partner feels like a stranger (not COWGIRL REVERSE THE MOUNTAIN SQUATTING 69 THE MAYPOLE
in a good way). People have less space to Name aside, people COWGIRL CLIMBER Warning: do If you can pull
themselves, which means couples are not of all genders Level up by Hope you’ve not attempt off standing
can hop on top for flipping things been practising with tight sex, we
only getting tired of each other but also a wild ride. around. your planks. hamstrings. salute you.
getting into more arguments, Lehmiller
says—and that’s affecting them in the bed-
room. “One third of couples are reporting
that they’re experiencing conflict related
to the pandemic, which is lowering sexual
desire,” he says.
THE SOLUTION:
Get to the root of the issue and address
it directly. A lot of couples are arguing right
now over division of household chores and
childcare, says Lehmiller. Decide who’s in
charge of what, perhaps with the help of vir-
tual couples therapy via Talkspace. Seeing
each other as teammates, not enemies, will
set the stage for romance. POWER BASIC BETTER STRETCH FIRST
ALLIE FOLINO (ILLUSTRATIONS)
The Sliding Scale
NEW POSITIONS
Make time every day for each of
PRO TIP
you to get out on your own—it’ll
build anticipation for what you’ll do when
you’re together again.

NEW
O N SAL E N OW
TR AIN YOUR MIND, BODY AND SOUL
ACTIVE
RECOVERY
FOR THE
MIND
YOUR MUSCLES AREN’T THE
ONLY THINGS THAT NEED TIME
TO REST. YOUR BRAIN PERFORMS
BETTER WITH A LITTLE ACTIVE
RECOVERY—BUT SOME FORMS OF
R&R ARE BETTER THAN OTHERS.
WHEN YOU CRUSH IT in the weights room, you know better than
to go back out and do the same thing again the next day. You’ve got to offset those
high-octane workouts with ‘rest’ days of low-intensity activity to help pummelled
muscles bounce back more quickly than they would if you just recovered on the couch.
Same goes for your brain. Hustling 24/7 turns it into mush, too. And it appears that
the best way to un-mush looks a lot like the recovery techniques you apply after the
gym. Which means they require a little energy and a bit of strategy.
COME BACK
STRONGER
With strategies
for smart
recuperation.
WORDS BY GINNY GRAVES | IMAGES GETTY
Refresh
Your Routine
L
Dr. Bennett’s microbreak study confirmed
a quirk of the brain that cognitive research
had suggested for years: we’re charged up
Last year, research published by new experiences, especially ones we
by scientists including Dr. Andrew enjoy. “New sights, sounds, smells or
Bennett, who has studied activities can revive you,” says Bennett.
(Monotony may be one reason we all felt
management techniques and so dulled down during the pandemic.)
employee wellbeing, found that Interestingly, watching a funny video
even 10 minutes of intense counts as a ‘novel experience’ for your
brain in the middle of the workday. Last
concentration was enough to year, researchers in Belgium showed
induce mild fatigue and diminish that giving the brain something novel
attention. The good news is that activated the pleasure chemical dopamine
in mice, which spurred them to learn
breaks as short as one to nine things more quickly. Our brains are
minutes provided a significant so responsive to novelty that you likely
reboot. The better news is that don’t have to do anything dramatic.
In fact, people in Bennett’s study who
breaks that engaged the brain spent their breaks watching comedy clips
—that involved active recovery had significantly increased vigour and
—were more restorative than ones attention and less fatigue compared with
those who did a relaxing activity, such as
that didn’t. “Attention and focus stretching or even meditating. “Humour
are finite resources that need to be is novel—and novelty is a powerful way
replenished at regular intervals,” to re-energise your brain,” he says. And
people enjoyed the clips more than
says Bennett. “If you want to re- stretching or meditating, which likely
energise your brain, it’s helpful added to the restorative effect of the new
to do something mildly engaging.” experience. (Take note: choosing to watch
a brief clip to revive yourself mid-workday
And do it frequently, he says. is fundamentally different from numbing
The cerebral powerhouse your mind with hours of passive viewing
between your ears needs at night.)
restorative strategies throughout

the day, not just every once in
Detach
a while. Without them, you’re
From Work
putting yourself at risk of
When employees put work aside and Switch to
exhaustion, burnout and a decrease
don’t stress about unanswered emails
or mull over their to-do lists in the evening, Default Mode
they feel more engaged and happier Whether you’re writing a report,
in cognitive firepower. Mental making sales calls or sketching plans
at work the next morning, according
fatigue makes you less efficient to researchers in Germany. Known as for a building, your brain’s prefrontal
and more distractable, irritable and ‘detachment’, cognitively distancing cortex (PFC), which is responsible for
yourself from work during the day can give work-related cognitive functions, such
prone to errors. Brain drain impairs as focus and attention, is in go mode. But
your brain a boost, too. You can detach
you physically, too, reducing in a variety of ways, such as searching just as you need to avoid going heavy
endurance and performance in Airbnb for a holiday rental or compiling on leg sets on consecutive days, it’s
a new workout playlist. In studies, helpful for your PFC to get a break from
anyone from boxers and footballers heavy lifting, too. To the rescue: your
detachment researchers sometimes
to swimmers and cyclists. instruct people to think about a hobby default mode network (DMN)—or, as
To feel more engaged and or relaxing activity they enjoy. “Just stay Dr. Srini Pillay, author of Tinker Dabble
away from anything stressful or cognitively Doodle Try, calls it, the ‘unfocus network’
productive at work—and have —the regions of the brain that are active
demanding,” advises Dr. Adam Gazzaley,
enough mojo for the gym a neuroscientist at the University of when you’re daydreaming and allowing
when you’re done—you have California in San Francisco and co-author your mind to wander. “When you work for
of The Distracted Mind: Ancient Brains long stretches, the brain experiences
to know how to ‘do’ mental focus fatigue, but if you weave periods of
in a High-Tech World. And don’t check
active recovery. Try a few of email. It can take your mind off the task unfocus into your day, you give yourself
these science-based tactics. you’re doing, but it’s still work. a chance to recover,” says Pillay.

M H H E A LT H HEADSTRONG
Pillay. “It gives your brain the chance to

make unconscious associations that can
trigger ‘aha’ moments. That’s why so
many creative breakthroughs happen in
the shower.” PLUS THREE
‘RECOVERY’
STRATEGIES
Get a Dose TO AVOID
of Nature Many of us turn to screens
for relaxation, but digital
“Work requires top-down, goal- engagement can be a hidden
directed attention,” says Dr. Gazzaley. source of stress, says Chris
“It’s effortful because you’re actively Bailey, author of Hyperfocus:
concentrating and trying to suppress How to Be More Productive in
distractions.” But there’s another type, a World of Distraction.
known as bottom-up attention, in
which you allow your mind to ponder
whatever thoughts spontaneously come
01
Checking
up. “Giving your brain time for bottom-up the News
attention in the midst of a hectic day can “The news is designed
offset the strain of top-down attention,” to be engaging, so you
says Gazzaley. The best way to flip the keep watching, but
switch from top-down to bottom-up? that often means it provokes
Try a hit of nature. “Bottom-up anxiety—the last thing most
attention is ancient and is driven by of us need in the middle of
a stressful workday,” says Bailey.
stimuli you take in through your senses,
Scroll the headlines at set times,
so the natural world is an ideal place to not intermittently.
experience it,” he says. Stroll through
a park for five minutes, look out the
window and watch some trees in the
02
wind or notice the reflections in Binge-
a puddle for a minute or two. “Bottom- Watching TV
BLUE SKY
THINKING up attention is relaxing and restorative An episode or two
Need headspace? because you’re allowing your mind to of your favourite
Try a hit of nature. be gently pulled by your senses, while drama can distract
top-down attention requires pushing,” your tired brain. But hours of
explains Gazzaley. it can interfere with sleep.
A study in the Journal of Clinical
Sleep Medicine found an
association between frequent
Turn Off binge-viewing and increased
the Lights fatigue. “The indispensable

brain recovery tool is a good
Daydreaming is different from It might not seem like an active night’s sleep,” says Pillay.
distraction, in that you let your mind recovery strategy, but your brain is
roam instead of trying to force it to think plenty busy when it’s seemingly offline.
about something specific. It’s also not “Napping gives your brain’s focus 03
doing nothing—it’s more like you’re circuits some much-needed rest while Posting on
doing some mental housekeeping and other parts of the brain kick into Social Media
clearing space for a reset to happen. Get overdrive,” says Dr. Pillay. Naps not only Sharing content
into your DMN by doing an autopilot improve alertness; they also refresh may drain mental
activity—go for a walk, wash dishes, take a elements of executive functioning, like resources, suggests
shower or water your plants – which sets working memory, which you rely on a study by Cornell University.
People were given the option
the stage for mind wandering because it throughout the day. “Just five to 15
to repost a message to social
doesn’t require you to engage your minutes can restore your energy and give media. They then read an
prefrontal cortex. If you find yourself you one to three hours of clarity,’ says unrelated article and were
ruminating about unpleasant work issues, Pillay. (Easier when working from home tested on comprehension.
try positive constructive daydreaming, than in an office, we know.) The US Army Those who posted had worse
a version that demands slightly more released its updated physical-fitness- comprehension.
cognitive control, suggests Pillay. training field manual last year, complete
Imagine a situation like running through with a new section on napping, which
the woods with your dog or walking along encourages soldiers to use short naps to
a beach, he says. Letting your unfocus ‘restore wakefulness and promote
network out to play not only re-energises performance.’ Why not deploy the
you but also bolsters creativity, says strategy on the work battlefield, too?

WHAT YOUR HEART
IS DOING WHEN:
YOU SIT DOWN

(TO WORK...
AND WORK...
AND WORK)
WHEN YOU’RE SITTING at your
desk writing an email, scroll-
ing through cricket stats,
or catching up on Succession,
your heart is on something
like cruise control. It’s
beating roughly 60 to 100
times a minute—less often
if you’re fit, more if you’re not.
The better shape you’re in, the
larger your heart is, especially
WHAT YOUR
the right and left ventricles.
These are the chambers that
HEART IS
blood goes through before it’s
shuttled to your lungs (right)
or the rest of your body (left), to
get oxygen and nutrients where
they need to go. A more powerful
DOING
heart can push out more blood
with each pump. The increased
efficiency means your body
gets the same amount of blood
with fewer beats, allowing the
heart more time to rest between
FOR YOU ALL DAY AND HOW

each one. “When your heart’s
beating at 30 beats per minute
versus 150, there’s no change in
YOU CAN HELP IT OUT. how long it takes for the heart
to pump blood. What changes
is the rest period in between
BY DANA G. SMITH beats,” says Dr. Aaron Baggish,
director of the Cardiovascular
YOUR HEART PUTS UP WITH A LOT. It’s your hardest- Performance Program at
working muscle, beating an average of 100,000 times every Massachusetts General
day to get you through your Spiderman-pushup set, your Hospital. “At a lower heart
digital cruise through your socials and your oh-shit-that-was- rate, there’s simply much more
due-yesterday moment. Though you might like to think it’ll time that the heart muscle
keep pumping forever, some parts of your daily routine are is not activated, and that’s
extending its life (and yours) while others could be shortening when the repair and
it. Discover what your day is really doing to your heart—and how recovery mechanisms are
to make its job easier. most effective.”

M H H E A LT H BODY
Just don’t assume that sitting WHAT YOUR HEART IS DOING WHEN: that, so that’s what it builds. It’s different from
YOU LIFT, RUN, PLAY

is helping your heart get this the unhealthy thickening of the heart walls that
rest. That position forces your happens with many forms of heart disease. This
heart to work harder to pump mild bulking up is protective, and it’s reversible
the blood back up from your feet, “MORE, MORE, MORE” is the call your muscles when no longer needed, Dr. Baggish explains.
increasing your blood pressure. are putting out to your heart during every In fact, exercising decreases your blood
Staying planted for extended workout. Your heart can deliver the extra pressure and heart rate for the rest of the day.
periods of time can cause serious energy and oxygen they need in two ways: Your heart loves exercise so much, in fact,
problems over the long term, it can pump more frequently, which increases that people who are physically active have a 20
including stiffening of the artery your heart rate, or it can pump a larger quantity percent lower risk of developing cardiovascular
walls, which can limit blood flow of blood each time it beats. Every time you disease than people who don’t do any exercise.
to your heart. exercise, both of those things happen, although Aim to spread 150 minutes of moderate to
which prevails depends on whether you’re vigorous aerobic exercise throughout each week.
HELP YOUR HEART: Move focusing on cardio or strength. Interval training is great, especially if you keep
your legs, says Dr. Bethany Increased demand is one reason why exercise the interval periods to more than 60 seconds.
Barone Gibbs, a cardiovascular is so damn good for your heart. The greater Also include two or more weekly sessions
epidemiologist and head of volume of blood going in and out of the heart of muscle strengthening.
the Gibbs Sedentary Research causes the muscle to stretch and develop tiny
Lab at the University of tears, like your other muscles do during training. HELP YOUR HEART: Do everything you can
Pittsburgh. “One of the amazing “This then stimulates the repair process, which to keep your arteries clear and flexible. Not
mechanisms our body has makes the heart grow,” Dr. Baggish says. smoking is critical; how you eat is key, too. The
is called the muscle pump. Every How it repairs itself and gets stronger hinges Mediterranean diet pattern is one of the best
time you flex the muscles in your on the workouts you do—endurance athletes’ ways to feed a healthy heart. That means filling
calves and legs, it squeezes the and lifters’ hearts look different. In a sport like up on fruits and vegetables, complex carbs from
blood back up the veins,” she distance running, the heart has to move larger legumes and whole grains, and healthy fats
says. “That’s a huge, huge load quantities of blood to keep up with the legs’ (like those in salmon, nuts, and olive oil) and
off your heart.” It’s probably fine demand, so it dilates to accommodate that. consuming a moderate amount of wine.
to be seated for six to eight hours This is why pure endurance athletes have bigger And, of course, exercise. If you have high
a day—“but not all at once,” hearts with thin walls. blood pressure or plaques in your arteries, keep
Gibbs says. Try to move around In a strength sport like powerlifting, the heart in mind what Dr. Baggish calls the exercise
at least once an hour. If that’s doesn’t have to pump that much more blood. But paradox. “You’re always more likely to have
not an option, even just fidgeting it does have to withstand huge surges in blood a bad event happen during exercise than when
or flexing your calves can give pressure for short periods of time, thanks to you’re at rest, but the more you exercise, the
your heart a leg up. the vigorous muscle contractions and bursts of less likely you are to have a bad event overall,”
adrenaline. You need thick heart walls to manage he says.
WHAT YOUR HEART IS DOING WHEN: which may cause any plaques in your arteries to become unstable and
YOU’RE RAGING, ANNOYED OR

rupture, resulting in a heart attack.
Long-term stress, like a cutthroat workplace or a bad financial situation,
JUST STRESSED OUT does damage, too. “The wrong set of hormones bathe the heart,” says
Dr. Clyde Yancy, chief of cardiology at Northwestern Feinberg School
of Medicine. Those hormones instigate changes that promote hardening
MAJOR MOMENTS OF STRESS—road rage, a fight with your partner— and narrowing of the arteries.
trigger your body to release chemicals, including adrenaline and cortisol.
These drive up your heart rate and blood pressure. That’s great for you HELP YOUR HEART: No surprise—cardiologists emphasise stress-
when you’re working out, but terrible when you’re in a meeting. One reduction tactics (such as meditation, deep breathing, yoga, walking
reason: after you exercise, a bunch of biological repair mechanisms kick and talking with understanding friends, family, or counselors). The key
in to heal any damage caused by the extra strain on your heart. That doesn’t is recognising when stress is rising and then doing something to break
appear to happen after stress. the cycle. Dr. Yancy says this lesson comes in part from studying people
Your stress response also puts the squeeze on your heart via who live to be 100. “They meditate; they nap; they pray. They have ways of
inflammation, a problem that can constrict the arteries at the exact time balancing stress so that it can be dissipated appropriately.” Best not to wait
your system wants more oxygen-rich blood. This elevates blood pressure, until you’re 100 to get started on that.

WE’VE ALL BEEN THERE—those blurry,
bleary, chaotic mornings when we curse
ourselves for not going to bed earlier or not
getting up earlier. But what if it’s possible not
only to make morning the best part of your day
but to actually own it? Owning your morning
isn’t about rising earlier than you usually do.
It’s about using the first few hours after you
wake up as a warm-up that will prime you for
all the twists and turns—and possibilities—
in a day. No matter what your current beginning-
of-the-day routine looks like (and whatever
time “beginning” is for you), you have the
power to transform it into a healthier, happier
experience. “A solid morning routine offers you
control and peace of mind,” says Dr. Mary Kelly,
the CEO of Productive Leaders. “That way,
if something unexpected happens later, you can
flex with the situation. You’ve already taken the
time to accomplish some important things on
your to-do list.” I’m so convinced that a morning
routine is essential that I wrote a whole book
about it. Even if you’re not a “morning person,”
these strategies can set you up for all-day energy
and focus.
1
SEIZE MID-
MORNING GENIUS
Science shows that we’re primed to be
productive, creative, and focused in the
AM, which makes it a great time to dig into
a complicated project. However, that doesn’t
mean you need to start the grind before the sun’s
up. It simply means it’s smart to schedule your
most mentally demanding tasks on the early side.
2
STOP WONDERING,
GET STARTED
Before a virtual event at which I was a panelist,
JONATHON KAMBOURIS | PHOTOGRAPHY: JOBE LAWRENSON
the organisers shipped me a very fancy high-

tech camera. They wanted panelists and
moderators to have high-resolution video in
YOUR MORNING
the livestream. That camera box? It sat there.
I told myself: “I’m tech savvy! I’ll figure it out
on the morning of the event, no problem.”
What actually happened: in the hour before the
panel began, I frantically tried all of the
camera’s settings, but nothing worked. And
I didn’t have enough time to ask for help or
to troubleshoot. So I swallowed the lump in my
FOUR WAYS TO SET UP YOUR MORNING FOR ALL-DAY SUCCESS... throat as my blurry box appeared next to the
WITHOUT GETTING UP ANY EARLIER. / BY LIZ BAKER PLOSSER crisp, fancy-camera faces of my fellow panelists.

M H H E A LT H MIND
Ever since, “Open the box!” has become one THE EXPERT: Liz Baker Plosser
of my favourite morning mantras. It’s actually is the editor-in-chief of Women’s Health US
and the author of the new book Own Your
a lesson I first heard articulated by life coach Morning, from which this article was adapted.
Corey Anker. It’s empowering to know what’s
ahead. So take a peek at the email. Open the
PDF. See how long the form is. You’ll save a lot
Psychology. In other words, that presentation
of mental and emotional energy, and possibly
you need to craft could prevent you from giving
even some midnight-hour anguish. THE MANUALS
100 percent to something else. But there is
You don’t have to put the camera together. a science-proven antidote: making a plan I think of the items in this bucket as on-the-
Just take it out of the wrapping. Look at the to simply work toward that thing you’re putting fly, where-and-if-you-can to-dos. Things like
cords. Flip through the instruction booklet. off helps your mind set it aside, freeing you loading my credit cards into Apple Pay on a new
Get started. This process not only sets you up to focus on other tasks. (I’m just talking about phone or updating the browser on my laptop with
to tackle and execute but also Just. Feels. Better. a list here—you don’t actually have to complete the IT desk. It would be great to get these done,
the task.) When the study participants
but I’ll squeeze them in when I can.
formulated lists of little to-dos, laddering up
3
MAKE A SMARTER to their goals, the negative effects disappeared.
TO-DO LIST This is why I organise my to-dos into three THE FLOATERS
Whether you make your to-do list the night buckets, a strategy I learned from my good These are tasks I’d like to complete in the next
before or in the morning, it feels great to cross friend Phoebe Jonas, an actor and life coach. 30 to 60 days: a non-urgent email, a catch-up call
something off that list during the day. Studies Her method helped me stop getting down on with a college friend. They feel amazing to finish
about goal making show that an unfinished task myself about the length of my lists and gave me but also shouldn’t stress you out. Simply writing
causes interference—often unconsciously— a road map to get my stuff done. The buckets:
them down is enough for today.
with other tasks you’re trying to complete.
Translation: that task you didn’t do yet THE INDISPUTABLES
is hanging out in your psyche, cluttering the These are the non-negotiables that must happen
4
FOCUS ON
mental and emotional space that you could today. Try putting a time of day next to each one. THE FUN
leverage in so many more productive ways. For me, that means things like going for There is one nonnegotiable to my mornings:
People with unfinished short-term goals a morning run at 6am, making the kids’ lunches coffee. I love each step of the process: hearing
performed poorly on unrelated reading and it brew in my coffee maker, pouring it into my
at 7.15am, doing the school bus drop-off at
comprehension tasks, according to research in mug, warming my hands around it, inhaling
8.04am, attending the 10.30am. staff meeting,
the Journal of Personality and Social the aroma, then taking that first sip. And
and so on.
I especially treasure the part when, like magic,
my mental fog dissipates.
I’ve been a coffee drinker since high school,
and I trace it back to morning runs with my
dad. In my teenage years, he would convince
me to get out of bed and join him for a few
OWN YOUR WEEKEND, TOO kilometres of jogging by promising me a latte
Weekend mornings aren’t just made for pancakes and errand run- at local coffee shops, which doubled as the
ning. I bake into these mornings time to get a jump start on the week morning’s finish line.
ahead and squash the Sunday scaries, which 80 percent of workers Nowadays, I would never attempt to work out
report feeling, according to a LinkedIn survey. I’ve found that the in the morning—or do anything else, actually—
best antidote to what scientists call “anticipatory anxiety”—that without first prepping a hot, caffeinated
nebulous, heart-racing dark cloud hanging over the upcoming
beverage to get me going. When I switched
week—is a game plan. Try this:
to decaf for a time, I learned that it’s as much
about the ritual of morning coffee as it is about
DO THE WORST CHORE PLOT OUT YOUR WEEK coffee itself. I discovered that in desperate
EARLY IN THE WEEKEND Proactive Sunday-evening calendar times, I can swap in decaf or tea for my regular
Knock out your have-to-do- management is one of the best brew and still experience that satisfying sense
it-but-really-don’t-want- ways to own the following Monday
of my clarity sharpening with each sip.
to chores first thing on a morning. A key: Develop the skill of
figuring out how long tasks actually I know lots of people who opt for hot water
Saturday morning. “Tackling
take, and slot them in realistic with a squeeze of fresh lemon to gently awaken
your most dreaded tasks as
soon as possible will give you time frames. For me, knowing their brains and bodies. Others love smoothies
a feeling of success early in that writing and editing need to fuel up for the day. Some dig into a bowl of
the weekend and prevent uninterrupted blocks of time helps overnight oats. Whatever makes you excited
anticipatory anxiety from me look out for myself so I don’t to get out of bed is how you should start your
stealing joy over those two get overbooked with meetings and day. Embrace the anticipation of those
days,” says Katherine King, other obligations. Once you realise morning sips or bites.
an assistant professor of the dishes don’t take an hour and
clinical psychology at William an oil change really might, you’ll be
James College. better equipped to structure your
days successfully.
MAR/APR 2022
61 MH.CO.ZA
M H H E A LT H FRONTLINE
EARLY IN HIS medical training,

pulmonologist Dr. Anand S. Iyer, 35,
knew that strong lungs are critical to good
health. But ever since he began working
4. BEAT THE SNOT OUT
in an intensive care unit, and having recently
If I get a cold, I’m vigilant about
treated people with severe COVID-19—putting
getting rid of mucous as fast as
them on ventilators, handling end-of-life care, possible so it doesn’t drip down
and witnessing the long-term impact on their and settle in my chest and make
lungs in his clinic—“I’ve gained a whole me sicker. I cough up mucous
new respect for lung health,” he says. 2. TAKE A STAND from my chest, blow my nose
Here’s what he does to breathe When I work from home, I move constantly or use one of those
around constantly so I don’t hunch, sinus rinses from the pharmacy.
easier (and better).
which compresses my rib cage and
prevents my lungs from taking a deep
breath. Every hour, I try to remember
to change my position—even if it’s
5. BREATHE, ONLY BETTER
moving from the rolling chair in my
home office to my dining-room table. I practise mindful breathing
1. HIIT IT Every time I stand up, I improve my when I can. I don’t know how
I knew I needed to change my lifestyle posture, breathe deeper and improve much it benefits my lungs, but
a few years ago when I had to run to blood flow throughout my body. I do know it helps me manage the
a code-blue emergency and arrived out of toll of working in a high-stress
breath. That was my clue to drop the 9kg job during a pandemic. I like the
I’d gained in medical school and work on Breathe app on my Apple Watch.
improving my lung and cardiovascular I match my inhalation and
health. Now I do HIIT training with 3. MASK UP exhalation to the circles as they ILLUSTRATION BY SCIEPRO
weightlifting every other day, because If, after the pandemic, I travel to a city with a high pollen open and close, and I’m amazed
it’s time efficient, and build in bursts count or an air-quality index in the orange range or above, how much calmer I feel after
of aerobic exercise at work by briskly I’ll plan to pack a mask to prevent inhaling allergens just a couple breaths. —As told
walking around the hospital or sprinting (I have bad seasonal allergies) or pollutants, such as to Sarah E. Richards
up stairs. I also work with a coach to build smog and traffic fumes. I also wear a mask if I’m doing
muscle mass in my chest using weights, yard work or a dusty home-improvement project—dust
since a strong chest wall and diaphragm can irritate the lining of the airways and lead to chronic
are crucial to supporting a strong lung disease. I don’t expose myself to sprays, polishes or DR. ANAND S. IYER
pulmonary system. cleaners with high concentrations of bleach, ammonia IS A PULMONOLOGIST,
or other volatile organic compounds. There’s some INTENSIVIST, HEALTH-
OUTCOMES RESEARCHER
science that people who work with these regularly
AND ASSISTANT
can have diminished lung function or develop COPD, PROFESSOR OF MEDICINE
a leading cause of death in many parts of the world. AT THE UNIVERSITY OF
ALABAMA AT BIRMINGHAM.

M H H E A LT H VERSUS
B E ATS vs CHILL
GET WITH THE TEMPO

MUSIC IS A PROVEN PERFORMANCE ENHANCER, BUT SHOULD YOU CUE UP
MOZART OR MOTÖRHEAD? MH TUNES INTO THE LATEST SCIENCE TO FIND OUT.
BPM YEARS
Moby’s “Thousand” A performance of As
holds the Guinness Slow as Possible, by
World Record as the American composer
fastest-tempo single John Cage, is scheduled
ever released. to play until 2640.
HIIT PLAY?
FAST FORWARD SLOW IT DOWN
Rapid beats can boost your performance by ...But medium-tempo tracks can have the
up to 15%, helping you train at a higher same workout-enhancing impact, while
intensity with lower perceived exertion... even slow music is better than none.
RECOVERY
Need a lift between warm-up and WOD? Brunel University found that more sedate
According to Sheffield Hallam University,
music paced between 125-135bpm made
125-135 20-30 tunes can help you bounce back quicker.
Half an hour of listening to slow, wordless
people feel more driven during rest. BPM MIN music can dial down your cortisol levels.
WORDS: KIERAN ALGER I DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK | PHOTOGRAPHY: GETTY

BEAT MATCH
Techno EDM Drum’n’Bass R&B Reggae Hip Hop

(120-125bpm) (128bpm) (174bpm) (60-80bpm) (60-90bpm) (85-115bpm)
MIND GAMES
If you find it hard to get started, stick to a Listening to Mozart for 10 minutes can give
HEADPHONES: SENNHEISER MOMENTUM 3 SENNHEISER.COM
rapid BPM. In one study, almost a third of you a short-term brain boost, improving
people said that beats were a powerful
motivator to get a workout under way.
30% 10MIN your reasoning and spatial awareness.
Perfect for complicated drills.
GET IN SYNC
A Canadian study found that you can Soothing music can be used as part of a
enhance your HIIT workouts through the “dissociative strategy”: during exercises
process of “entrainment”, in which your such as long runs, it works to take your
brain syncs your body with fast music. mind off fatigue and discomfort.
IT’S A DRAW! Ultimately, it comes down to your training needs. Faster beats are associated with hard work, while
THE MH slower tunes aid rest and recovery. But research suggests that nothing is more effective than music to which you feel
VERDICT an emotional connection—so we’ll leave your playlist up to you.
MAR/APR 2022
63 MH.CO.ZA
M H H E A LT H WHAT HAPPENS WHEN...
…I GIVE UP
DRINKING?
SOUTH AFRICANS ARE INCREASINGLY PUTTING
DOWN THEIR GLASS FOR GOOD. WE EXPLORE
THE SCIENCE OF GOING TEETOTAL.
01 04
SINKING RULE OF SIX
FEELING Reducing your intake
by six pints per week
Alcohol affects
will spare you roughly
your levels of
01 1,400 calories—
neurotransmitters 02
such as GABA, equivalent to the
calories in a large
which is what
pizza. This will likely
causes the morning-
cause a change
after fear. Going
in your eating habits,
teetotal rebalances
your mental health, too. “After drinking,
the hormone that
improving your
makes you feel
sleep and easing
hungry often leads
anxiety. “It can take
to bingeing,” says
72 hours to recover,
Perry. As the bloat
mentally and
is banished, you can
physically, after 03 04
a heavy session,” expect a flatter
stomach in a week
says Dr Ross Perry,
and may even drop
director of
Cosmedics. a belt size in a month.
02 05
05
PERFORM AT
GOOD AS NEW CUTTING OUT YOUR PEAK
Your liver may BOOZE CAN
UNBOTTLE YOUR “When you exercise,
have taken a lot of you need to be well
FULL POTENTIAL
punishment by now, hydrated to maintain
but don’t despair. blood flow—essential
“After four weeks for carrying oxygen
sober, liver fat
03 and nutrients to your
WORDS: TOM WARD I ILLUSTRATION: PETER GRUNDY
reduces by up is your ability to make muscles,” says Perry.

to 15%,” says Perry. new brain cells,” Not only will booze
“After a few months, FUEL FOR explains Perry. “Even leave you dehydrated,
your liver can return
to normal.” Alcohol THOUGHT moderate drinking
can lead to shrinking
your liver will be too
busy battling toxins
also affects your It’s a myth that in the hippocampus, to clear the build-up
kidneys, causing a heavy night out the area of the of lactic acid,
dehydration. This ‘kills’ your brain cells, brain associated increasing the
can be reversed, but it can impact with memory and likelihood of cramps.
too. “You’ll notice them in the long reasoning.” But brain Ditch the draughts
a difference in your term. “Alcohol atrophy starts to and your strength
energy levels,” says can interfere with reverse after a few and endurance will
Perry. neurogenesis, which dry weeks. soon be refilled.

Homing
Billy Eichner,
comedy boss
mode.
PHOTOGRAPHS BY
JEFF MINTON
from Work WITH MORE AND MORE of us returning to some version
of office life over the next few months (or maybe you never left!),
here’s your complete guide to translating the best habits, hacks
and practices of working from home to your new office routine.
BY THE EDITORS
Back but Better

WE TEND to talk about the pandemic as a collective learned a lot about your coworkers. You saw them as whole
experience. We went through this. We made it work. For the humans. You saw their homes, their kids, their partners, their
first time in history, everything about working changed for art, their plants, their guitars, their cereal boxes. You learned you
everybody. We were beamed up from our offices and into our work better with music. You learned you need to see people less
homes one week in March. than you thought. You learned you need a break at exactly 3.15pm
Only it wasn’t collective. Each experience was singular. every day. Or maybe you learned the opposite of each of those
No one went through the same thing. For some of us, it was things. The point is: this was enlightening.
quieter, less anxiety inducing, easier. Kind of... nice, actually? Also, you learned you can do this. And that you might
For some of us, it was hell. Being in a tiny apartment in the city want to keep doing this. A Business Insider survey found
with two kids under the age of five is just not the same experience that almost 20% of South African workers are planning to
as having a dedicated second-floor office in the suburbs. relocate to another city, and continue working remotely for
Instead, think of the past two years as a work project. the same company. A Pew Research Center survey found that
In March 2020, your boss called you into their office and offered “among workers who are in the same job as they were before the
you an opportunity—one they were extending only to their coronavirus outbreak started, more than six in ten say they are as
most valuable, resilient, nimble people. It was called Project satisfied with their job now as they were before the pandemic and
Whiplash. And it involved changing literally every aspect that there’s been no change in their productivity or job security.”
of your job except your duties and responsibilities. You were still Was the project a success? That’s hard to say. But it was
expected to collaborate with people and produce at the highest a rarer-than-once-in-a-lifetime opportunity to see our jobs from
level—you just wouldn’t be able to work near them. “I know you a remarkable distance.
and Jayden like to bubble tea it up around 3pm, but that’s over. As the project ends, a new one begins. You’re not going
You’re working from home starting tomorrow. And you’re not back, really. What’s waiting for you in this next phase of
coming back till March. Of 2022. You in? There’s no time for work is not the same. You’ve changed. Your colleagues have
mulling it over. You’re in! And it starts on Monday.” changed. Maybe your office has changed, too. No more assigned
Well, you’re two years into that project. And it was deeply spaces. Instead, you’re “hot desking” (which is way, way less
weird, often awkward. You may or may not be going back interesting than it sounds).
tomorrow—or maybe you never really left. Oh, but the learnings! It’s not a return. It’s an integration. Your new project? Taking
You learned so much—about how to work better and the value the best habits, hacks and practices of your pandemic work life
of connecting (and disconnecting) with colleagues. and bringing them with you to this new reality.
You learned that there are advantages to Zoom, to having You set boundaries at home. You can set them at work. You
every meeting participant on the same plane, with the same were more efficient at home. You can be more efficient at work.
audio latency. You learned how to speak more clearly, pointedly, You did deskside bodyweight exercises between the all-hands
efficiently. You learned to see yourself as others see you—that and the one-on-one with your boss on Tuesday. You can do that
you smirk when you think you’re smiling or squint when you’re at work, too.
skeptical. You learned to give visual cues as a way to support It’s going to be weird. It’s going to be intense. But if you do it
a colleague. It turns out a slight nod is really affirming! You right, it will feel like a promotion. Here’s how.

The Commute Reboot!
MOST OF US used to live two very distinct lives. There was Work You and University of Zurich. Just thinking about the tasks ahead can lead to
Home You. We became whoever served us best upon arrival—even if we a more positive day, says Dr. Jon Jachimowicz, an assistant professor
complained about the journey. But if you are part of the 56 percent of
at Harvard Business School. And there are plenty of ways to hack the
South Africans surveyed by Old Mutual in 2021 who are now working
trip itself for more enjoyment. “Focus on what it is you’re getting out of
from home at least some of the time, you might actually be missing your
daily commute—or at least missing the mental-health benefits of your your commute,” says Dr. Susan Handy, director of the National Centre
commute that you may not have even recognised before. for Sustainable Transportation at UC Davis. “If you’re listening to
A commute can be a calming ritual that reduces anxiety and helps you a podcast you love, it doesn’t feel like wasted time.” Here’s how four
be more productive or relaxed, according to researchers from Harvard, men recently switched gears in their commutes to feel more fulfilled.
the University of Michigan, the University of North Carolina and the —Milan Polk
Run to Recharge Enjoy the Alone Time Pedal to Play Around Relax, Read, and Reset
Jeff Rasmussen, 41, biologist Dan Burnett, 36, manager at Harry Hill, 51, Tommy Lutz, 38,
a financial-services firm government employee engineering manager
MY WIFE, my two children, and
I live five and a half kilometres I USED to dread my commute BEFORE THE pandemic, I’d bike I USED to live in the suburbs and
from where I work. When my into the cit y. The traffic is to the train station—about 1.5 would ride my folding bike 20km
kids weren’t in school, my wife terrible. What might be 20 kilometres—and take it in. Now to my job in the city. Sometimes
and I would trade off taking care minutes normally is 45 minutes we’re back more regularly and I’m I’d even sail a folding dinghy I built
of them. Often I didn’t have time during rush hour. I saw sitting riding all the way there. It’s just shy and bike the rest of the way to work.
to work out, so I started running in traffic as a hindrance. Then of 9 kilometres. The trip made the day stand out.
to work four days a week. Almost the pandemic hit and I began I’m primarily a mountain biker, After Covid shut down the
immediately my mood began to working from home. but for my commute I ride my office, my wife and son and
improve. It takes about half an Now I’m going back to the cross-country bike. That way I get I decided to move to a small town
hour to wind my way through office four times a week, and to play around a little bit—jump on the shore. I’m going back to the
Capitol Hill to the densely I look forward to those 45 minutes off curbs, ride on grass. I’m not office three days a week, and I ride
forested Interlaken Park, full each way. It’s 100 percent me thrilled about returning to the the train. That’s okay. A train ride
of birches, maples, redwoods time. I’m remembering all the office, but I’m happy I get a chance can be a kind of meditation or good
and elms. To have time when things I missed. If I want to to ride a bit more. I still get that look for reading books. I try to find small
my mind and body are in a state blast Joey Bada$$, I can. I’m from some white riders, like “What moments to breathe, observe,
of flow has been a source of reconnecting with friends, too. are you doing out here?” [Hill is and relax. I surround myself with
replenishment. I arrive at work I’m a dude and I won’t just pick up Black.] Especially riding in my work nature in my “real” life, and that
sweaty but with a clear mind. the phone to chat. But when I’m clothes. They don’t know I have four allows my commute to be just
I return home energised. I eat sitting in traffic, it’s easier for me bikes at home and can ride circles a commute.
better. I sleep better. to call my mom or catch up with around them. It’s just that this one —Interviews By Joshua
a buddy I haven’t seen in a long is the most fun for the commute. David Stein
time.
HOW TO RETURNING TO in-person work may feel exciting, overwhelming, annoying, who knows. Personally, anytime
I’m feeling sensory overload—and I live in the city, so this happens often—I do this very simple meditation
MEDITATE based on a single word: and. There’s no need to sit cross-legged, close your eyes, relax—none of that. Just
be right where you are, eyes open, in the midst of the stress and overwhelm and noise and crazy, and feel
ANYWHERE. your chest rise and fall with one single breath. Realise that both of these things are happening: both the
craziness and the simple feeling of being in this body, breathing, in this moment. You’re here; it’s now. Stuff
EVEN IN
is buzzing around and the mind is awake and aware. There can be a moment of stillness even in the middle
of a lot of movement. This jostling and this stillness. And you can do this 100 times a day if you want. Small
TRAFFIC. moments, many times—that’s the way to sanity. —DR. JAY MICHAELSON, MINDFULNESS TEACHER ON
THE APP TEN PERCENT HAPPIER
MAR/APR 2022
68 MH.CO.ZA
EARLY-MORNING “Instead of commuting,
I started running
“I started making my daugh-
ter pancakes for breakfast.
“Writing in my journal:
I’ve found that I have
MAINTENANCE each morning before

work. I’ve dropped 13
It made me feel so good to
make her happy. Now I make
better clarity to reflect
on the previous day in
Odds are you found new ways kilograms. Now that I’m the morning, to help
a batch Sunday night and
to optimise your early hours back at the office, I am me think through what
during the pandemic. How continuing my morning heat some up each day [so accomplishments or
some guys are planning to keep runs.” they’re] fresh.” challenges I got done.”
the momentum going: Tim Anderson Christopher Beardsley Bill George
BILLY EICHNER
Knows the Power of a
PANDEMIC
PAUSE
After years of nonstop work, the
actor and writer found a better
way to get ahead. BY SPENCER DUKOFF
FOR MOST OF the past decade, Billy
Eichner has operated at breakneck speed.
“I have a very full, chaotic life,” he says.
Eichner has filled that life with work—
writing, pitching, acting, auditioning,
producing and screaming at strangers
on his madcap game show, Billy on the
Street—rarely taking a minute to breathe.
So there was some panic when,
four weeks before he was set to begin
shooting Bros, a star vehicle for Eichner
that he’d written with Nicholas Stoller
and that Judd Apatow was producing,
all production in Hollywood ground to
a halt. But as he begrudgingly settled
into quarantine, Eichner discovered
something more productive: peace.
“I remember in those first few weeks
of Covid, I went back and I watched
Groundhog Day and Broadcast News,”
he says. “I was able to read and watch
and absorb things and actually just
enjoy them.”
Eichner, who acknowledges the
privilege of being able to not work
during that time, says taking
a productivity hiatus had a “profound”
impact on his creativity. “It reminded me
why I got into all of this in the first place,”
he says. That inspired him to rewrite the
Bros script and make it even better.
“I was able to look at it with fresh eyes.
And not in a frantic, anxiety-ridden state.
Not because someone was telling me
I had to, but because I wanted to.”
As he prepares for a post-pandemic
life that includes a turn as Matt Drudge
on FX’s Impeachment: American Crime
Story, he’s holding on to the lessons he
learned. “Life is short, don’t take shit
from people, and fight for your vision.”
MAR/APR 2022
69 MH.CO.ZA
Reset Your IRL THE TRY-HARD
They show up early, stay late,
and love to point out how
Relationships
much harder they work than
everyone else.
WHY THEY ANNOY YOU:
When other people set high
Admit it: You missed your and potentially unhealthy
coworkers, even the quirky, expectations for themselves,
you might feel pressure to do the
kooky ones who drove you nuts same to avoid looking bad, says
with their office antics in the clinical neuropsychologist
Dr. Judy Ho.
before times. Here’s how JUST REMEMBER: Try-hards
to reset those relationships rely on external validation to
and make the most compensate for low self-esteem,
says Ho. Now more than ever,
difficult officemates they may want to show they
your new can perform.
favourite allies. HOW TO RESET: The next

time they throw shade at your
BY LAUREN VINOPAL
arrival or departure, try using “I”
statements. Saying, “I can’t be
there for my family when I come
in as early and stay as late as you
do” may help them see how their
criticisms aren’t fair, says clinical
psychologist Dr. Carla Manly.
THE SUPER SOCIALISER “Tolerating that irritation, to an

These extroverts love small talk, extent, is a healthy skill to hone,”
says clinical psychologist Dr. Paul
big talk and gossip and get energy
Greene, as long as you set
from interacting with others.
new limits.
WHY THEY ANNOY YOU: For some
HOW TO RESET: Put
people (maybe you?), too much chatter
constructive feedback in
can be draining and even cause anxiety
a compliment/criticism
if you feel your space is being invaded,
sandwich, says therapist Nick
says psychiatrist Dr. Tracey Marks.
Bognar. Say, “It’s great to see you,
JUST REMEMBER: Super socialisers but I have to get back to work.
may be extra revved up right now Thanks for letting me focus.”
because they’ve missed contact.
YOU’VE ALREADY proved you can work smarter 2. Set your phone’s alarm for the scheduled end time
9 WAYS and remain productive. To avoid getting sucked

back into always-on mode, here are nine work-life
of any meeting that might run over.When it goes off,
it will signal that time is up, alerting the meeting
TO KEEP YOUR hacks that we use in the Men’s Health office. organiser in a way that won’t blow back on you.
BOUNDARIES
1. Keep your work calendar updated, 3. If you get an hour for lunch, stop working
including blocks of time for heads-down work. for an hour and recharge! The workday
Less “free time” equals fewer time sucks. is a marathon, not a sprint.
MAR/APR 2022
70 MH.CO.ZA
THE SENSORY OVERLOADER that makes it difficult for them to consider
YOUR
HOMING-FROM-WORK
They microwave fish for lunch, clip how their actions affect others, says Manly.
their nails at their desk and talk and HOW TO RESET: To start, ask if they’d mind
type super loud. not doing the offensive activity, because it’s
WHY THEY ANNOY YOU: Those who act something you personally find distracting.
RE-ENTRY KIT
obnoxiously around others may not be aware— If the person refuses, prepare to adapt. You This MH-approved gear
or maybe don’t care—how rude they seem. can go out for lunch or relocate to a common brings the comforts of home
JUST REMEMBER: Sensory overloaders area. “Protect yourself rather than trying to to the office. BY DALE ARDEN CHONG
may have a sense of oblivious entitlement fix someone else’s behavior,” says Dr. Marks.
THERAGUN THERABODY WAVE DUO

“Sitting is awful for our health, and
IT bands get tight,” says MH advi-
sor Dr. Drew Ramsey. Whenever you
need a break, three to five minutes on
this Bluetooth-connected roller with
five different vibration levels can fix
that. R 2 295, massageguns.co.za
MAISONWARE MUG WARMER This

plate has a warming system that
keeps your beverage hot. It also has
THE CURMUDGEON a 15-minute quick heat feature so
They are grumpy you’ll never have to slurp cold coffee
complainers, and their again. R299, makro.co.za
latest gripe is being
“forced” to come back
to the office.
WHY THEY ANNOY YOU:
Someone sharing excessive
negative energy is exhausting,
and it can be challenging
“because they often have a point,”
says Bognar. COMFY PEDIC LUMBAR SUPPORT PILLOW
This easily packable memory foam
JUST REMEMBER: Some pad relieves back pressure and
people will miss work-from-home THE HAPPY-HOUR MONSTER supports your posture in any seat,
flexibility more than others, Whether it’s an assistant or an exec, they have from the office to your car or couch.
so while you may empathise with a few drinks and all hell breaks loose. R589, takealot.com
their frustration, don’t let them WHY THEY ANNOY YOU: Obviously, seeing
drag you down. coworkers lose control—and the appropriate
HOW TO RESET: Whatever workplace filter—can get uncomfortable, says Bognar.
the issue, just ask, “Do you want JUST REMEMBER: People tend to drink at the pace
some suggestions or are you just of those they’re around; they may also drink more
venting?” If they keep grumbling, because they’re insecure or uncomfortable.
acknowledge their feelings before HOW TO RESET: Trying to help a drunk colleague—
exiting the conversation. “I hear especially a supervisor—can become awkward quickly,
you, commuting is the worst, but I and it might not be in your best interest to get involved,
have to get back to my work now.” says Bognar. Your options: talk privately and tell them XIAOMI MI HOME SECURITY CAMERA 2K
they’ve probably had too much and should switch to PRO Relax and keep an eye on your
coffee, or just leave so you have plausible deniability. pandemic pup’s home life with this
360-degree camera featuring two-
way audio, AI human detection and
night vision. R1 099, incredible.co.za
COURTESY BRANDS (PRODUCTS)
4. Set a hard leave time by booking 6. Don’t ask for “a day off” on short 8. Don’t spend all day at your desk. Move
a workout class or joining a carpool. notice. Instead, tell your boss you need around the office, or step out for an hour to
A commitment is a commitment. a mental-health day. (It’s generally also true.) work at a coffee shop if you need some space.
5. No Slack after 6pm unless it’s 7. Use the “send later” function with 9. Be tactical after 4.30pm and save an
urgent (and really urgent). Otherwise, email. That way, you’re done but don’t easy win (say, good news about a project) for
send an email and know you might not set the expectation that others need tomorrow morning. It’s a great way to look
get a reply until 9am. to respond after working hours. 110 percent more productive.
MAR/APR 2022
71 MH.CO.ZA
How to stay sharp
and keep your
If the jump from WFH
sweatpants to full-blown
suit seems more like
3
WEAR-
comfortable, parkour, opt for a blazer.
It instantly dresses up your ANYWHERE
at-home vibe.
STAPLES
appearance. We like Zara’s
Comfort Fit Blazer. It
BY TED STAFFORD
comes in grey, blue or black
and is made with stretch
fabric so it’s as cozy as your
favourite sweatshirt.
R1 099, zara.com.
CORE MERINO SHORT

SLEEVE CREW T-SHIRT
This shirt’s cut is flatter-
ing and forgiving for every
body type, with natural
breathability. Works as an
Opt for a soft, long-sleeved
undershirt or on its own if
knit polo or sweater the office heats up. Plus,
with a stylish collar to they’re a local brand!
immediately elevate your R1 000, coremerino.com
look. G-Star RAW’s Dunda
Core Polo will be putting
in overtime. It comes in
Smart stretch pants 5 hallway-conversation-
are polished and starting colours yet it feels
professional enough as if you’re wearing a PJ
for an office but feel like shirt. R1 299, g-star.com
sweatpants. The Greg
Norman MicroLux
Pants are well, yes,
made for golf, but
they’re also moisture
wicking, so they’ll
stay clean no matter
UNDER ARMOUR
what you spill on them.
CHARGED COTTON®
Plus, who doesn’t want
Dressed-up BOXERJOCK®
to always be ready to sneakers that are It has the soft feel of natu-
simple, sleek and neutral ral cotton, but dries much
hit a few balls after
can easily replace lace- faster and stretches way
the hard slog? R599,
up oxfords. We like the more. Bonus: it’s a 3-pack!
theproshop.co.za
adidas Court Tourino R899, underarmour.co.za
Shoes because they check
all the boxes and they’re
as comfortable as a pair
of slippers. R1 699,
shop.adidas.co.za
FALKE DRYNAMIX
SOCKS
STAGE YOUR “A framed picture of my
mother and myself. We
“Coffee mugs. Virtual
races have been
“I brought a lamp
into my office from
These are durable
enough for the gym and
COMEBACK lost her in August 2020

due to a long battle with
all in on these in the
gift bags. I have
home with a warm
white lightbulb.
will still look smart
with loafers. Whatever
the occasion, you can
Your home “office” was just the cancer. I remember the a collection that’s
I feel much more expect to have extra
right temperature and you could great things about my not welcome in the
relaxed and at ease support, moisture re-
play tunes as loud as you wanted. past while also looking house, meaning they
lease and a dash of style.
A few personal items can make towards my future.” don’t match.” in the morning.”
R199,
any work zone feel like home. Josh Vervack Brent Davies Donny Mangen capeunionmart.co.za
MAR/APR 2022
72 MH.CO.ZA
Homing from Work
“Wow! You SURVIVE THE

Look... Different.” ZOOMBIE
Lockdown grooming experiments gave you a new appearance—
sometimes good, sometimes, uh, not. Use these tips from celebrity
APOCALYPSE
Love it or hate it, teleconferencing
groomer Melissa DeZarate to introduce your WFH look to the office. isn’t going away. Here’s your no-
BY GARRETT MUNCE frills guide to looking enlightened
wherever you’re taking the call.
BY DALE ARDEN CHONG
AT WORK
LU M E C U B E B R O A D C A ST
LIGHTING KIT
This compact light with
You Grew a Beard, an extended run time
You Have Long You’ve Become a but You’re Over It packs up as easily as it
Hair Now Beard Guy Itchy beard getting too suctions onto the top of
A styling cream gives Smooth your scruff much? First, trim it to stub- your computer screen. You
you structure, hold, and by working beard oil ble. You’ll see your face can adjust it to cast warm
flow. It’s time to tame through your whis- again and reduce irritation or cool light. R2 299,
that mane. Try This: kers and into the skin when you shave it off. Try firstshop.co.za
Moroccanoil Hydrating below. Try This: Jack This: Philips 6-in-1 Multi
Styling Cream, R515 Black Beard Oil, R520 Purpose Groomer, R699
E L E V E N PA ST TO U C H S E N S O R
LED DESK LAMP WITH CHARGER
This easily adjustable light has
different colour temperatures
and a dimmer switch to save
your eyes and help you focus,
and it has a touch sensor. Plus,
it has a built-in wireless
phone-charging pad.
R899, elevenpast.co.za
You’ve Gone Gray Your Skin Is Looking Your DIY Buzz Is ON THE GO
Lean into the distin- a Little Tired Growing Out
guished salt-and-pep- Perk it up with a sheet If your head looks like
per look with a pomade mask to energise and a fuzzy helmet, smooth
ADDITIONAL REPORTING BY KELLEIGH KOREVAAR | COURTESY BRANDS (PRODUCTS)
that highlights your hydrate. Try This: some pomade on to add

LU M I N A C L I P - O N S M A RT P H O N E
grey. Try This: Redken Skin Republic Men’s shine and texture. Try SELFIE RING LIGHT
Brews Maneuver Energising Face Mask This: Sebastian Man The This ring light is
Cream Pomade, R329 Sheet, R49 Dandy Pomade, R380 pocket-sized, recharge-
able, and brightness
adjustable—aka the
perfect portable ring light.
R169, takealot.com
“AND YOU SMELL NICE, TOO.” TAOT RO N I C S C L 0 2 6 1 0 ”

SELFIE RING LIGHT
Want to banish any B.O. or bad breath that plagued you pre-Covid? Start Offering 160 vibrant LED
with the right combo of Jack Black Pit Boss® Antiperspirant & Deodorant and lights, this light has a
a subtle cologne—we like Dior Homme or Montblanc Explorer Ultra Blue— bluetooth remote shutter and
and remember to never refresh in the office. (Use a cologne stick instead.) an extendable tripod stand.
Scent your desk with an unlit candle that smells like vetiver to boost alertness Plus, it fits right into a travel
bag. R899, incredible.co.za
or lemongrass to reduce anxiety. Keep bacteria-fighting mints on hand to
kill bad breath instead of covering it up. And don’t reheat fish at work—ever.
MAR/APR 2022
73 MH.CO.ZA
The Art of Postpandemic BEATS FOR
THE GRIND
Productivity Breaks Matching the right tunes
to the time of day can boost
productivity and mood. Cue
A top executive coach and the author of The Practice of Groundedness, the MH Playlist, based on
Brad Stulberg, talks about how to ace back-to-work season. research by Dr. Indre Vis-
BY JOSEPH LONGO kontas, author of How Music
Can Make You Better.
BY SPENCER DUKOFF
Has working from home shown How can we treat work What are some other
us how to be more productive? like interval training in an productivity hacks? Power 7am
People are realising the office? Instead of one- naps work for some people, GET UPBEAT AND AT ’EM
importance of little breaks hour meetings, schedule absolutely. Do we have to get all Stress can cause you to reach
for junk at breakfast. So
throughout the day. If you’re 50-minute meetings. fancy and have, like, corporate kick things off with a mellow,
an Olympic athlete train- Instead of 30-minute napping rooms? Probably positive vibe.
ing your body, or you’re meetings, schedule not. You can probably do it at “Graceland Too,”
a knowledge worker 20-minute meetings. your desk. We all did it at our by Phoebe Bridgers
focusing on a spreadsheet, Use these ten-minute desk in eighth grade. Another “My Sweet Lord,”
the sweet spot for work is periods to take a walk trick: try walking meetings. by George Harrison
between 30 and 90 minutes, around the office. Do Walking doesn’t fall into “Fireman,” by Katy Kirby
followed by breaks of five to the stairs once or twice. that category of [distracted]
30 minutes. It’s almost like Listen to music. It doesn’t multitasking, because you’re
interval training. have to be physical. just moving your body. 12pm
FIND YOUR MIDDAY MOJO
Tune in to some relaxing,
immersive music to slow your
heart rate and help you take
a much-needed breather.
YOUR EVERYWHERE GUIDE TO “Bonny Light Horseman,”

by Bonny Light Horseman
“Not in Our Stars,”
LASER FOCUS
Four essential tools for staying in the zone—no matter who
by William Tyler
“My Little Brown Book,”
by Duke Ellington and
John Coltrane
(or what) is trying to distract you. BY DALE ARDEN CHONG
3pm
AMP YOUR AFTERNOON
Higher-BPM jams will get
your heart rate jumping.
“Let It Happen (Soulwax
Remix),” by Tame Impala
“All My Life,” by Foo Fighters
“Levitating,” by Dua Lipa
Bose Frames Tempo The Noisli App

Sony WH-1000XM4 Gizzu 100W Mini Go from work to Career coach
6pm
You’re paying for DC 46Wh UPS workout with these Stacey Staaterman SET A NEW MOOD
high-tech noise can- Been left in dark high-performance suggests white Variety can help you
cellation, plus smart about how to handle sport sunglasses noise to tune out decompress. Try
features like speak-to- loadshedding like a allows you to hear distractions. She these upbeat songs
to settle into the evening.
COURTESY BRANDS (PRODUCTS)
chat technology and corporate champ? En- your music and your likes Noisli because
adaptive sound con- ter the UPS. This one surroundings. Plus, its natural sounds “Be Sweet,”
trol. All with enough can power various you can take a call (river, rain, wind) in- by Japanese Breakfast
battery life for a full devices during without messing with crease engagement
day of work. R6 599, a power outage. a headset. and productivity. “Dragonball Durag,”
incredible.co.za R1 399, incredible.co.za R6 600, takealot.com R33, noisli.com by Thundercat
“Hardlytown,”
by Hiss Golden Messenger
MAR/APR 2022
74 MH.CO.ZA
ENJOY A FITNESS
SNACK OR TWO!
Soothe your old office
aches with this ultra-quick,
anytime, anywhere set
of stretches.
BY EBENEZER SAMUEL
INCHWORM TO SCORPION STRETCH

Place your hands on the floor and
gradually shift into pushup position.
Lower your chest to the floor, then lift
your left leg in the air and reach it over to
your right side, twisting your hips as you
do. Aim to touch your left leg to the floor.
Reverse the leg movement and repeat on
the other side. Do 3 to 5 reps to fire up
your core and loosen your hip flexors.
LUNGE TO BOW AND ARROW

Start standing, then step your left foot
back to do a reverse lunge, bringing your
left knee to the floor. Now extend both
arms in front of you. Keeping your right
arm extended, reach your left arm as
far behind you as possible. Return it to
SQUATS AT YOUR DESK? KINDA. the front and repeat with the right arm.
Stand explosively. Do 5 reps per side
Making work its own workout can burn an extra 800 calories per day, says trainer Joey to strengthen your hips and glutes and
Thurman, author of 365 Health & Fitness Hacks That Could Save Your Life. relax tight shoulder and back muscles.
MOVEMENT GYM EQUIVALENT ESTIMATED

CALORIES BURNED*
TAKE STAIR CLIMBING,

THE STAIRS MODERATE PACE (5 MINUTES) 48
Even one flight each day adds up over time, and it’ll boost your endorphins.
GET UP, SQUATS

SIT DOWN (1 MINUTE) 8
To keep moving, count every time you sit down and stand back up as a squat.
RODRIGO DAMATI (ILLUSTRATIONS)
PLANK-SWITCH SHOULDER TAP

RUCKING Start in pushup position, hands directly
PACK
SOMETHING EXTRA
(WALKING WITH 10-25KGS, 76 below your shoulders. Without letting
10 MINUTES) your hips shift, lift your left hand and tap
Add some books to your work bag so you’re shouldering a heavier load. your right shoulder. Return it to the floor
and repeat on the other side. Without
POWER WALKING shifting your hips, step your feet forward
WALK
AND TALK
(WALKING 7 KPH, 106 into a bear plank, knees under your hips,
10 MINUTES) then tap each shoulder. Repeat for 40
Take a call outside the office for more gains. Shoot for brisk but not breathless. seconds, then rest 20 seconds. Do 3 sets
to reignite your core.
*According to the Compendium of Physical Activities, using 90 kilograms the average man’s weight as the baseline.
MAR/APR 2022
75 MH.CO.ZA
THE PICNIC IS THE NEW POWER LUNCH
As we head back to the office, those DIY outdoor lunches can still be the thing to do.
TRY A HEARTY SALAD IN A JAR, REINVENT YOUR SANDWICH. MAKE A HEALTHY CHEESE BOARD,
says Moore. Build it from the Slapping protein and says Harbstreet. Go with
bottom up: start with a vin- a salad’s worth of greens hard cheeses like cheddar
aigrette, then add chickpeas, between whole-grain bread and Gouda and a soft cheese
carrots, tomatoes, olives, works well, too: try ham or like cottage. Pair pita bread
and cucumbers. Add feta to canned tuna, topped with or crispy crackers with jerky
the top for a salty, tangy fin- sprouts, cucumbers, leafy or low-sodium deli meats.
ish. Close, and shake when greens, avocado, Then toss in pistachios and
ready to eat. and tomato. blueberries.
HEALTHIER,
TASTIER
SNACKS!
Four easy ways to boost
your energy at work. (Buh-
bye, vending machine.)
BY HEATHER MAYER IRVINE
BALANCE CHO AND PRO

Combine carbs and protein
for long-lasting energy, says
Marisa Moore, an integrative
dietitian. Mix roasted, lightly
salted sunflower seeds and
dried blueberries in a small
jar for a snack that’s sweet,
salty and crunchy. Bonus: the
unsaturated fats in the seeds
will keep you feeling full.
HAVE A MINI MEAL

A favourite of Cara Harbstreet,
registered dietitian of
Street Smart Nutrition, is
protein- and omega-3-rich
tuna or salmon spread on
sliced cucumbers or mini bell
peppers. Drizzle with your
favourite hot sauce for a tiny
yet protein-packed meal.
MAKE LUNCHABLES
Jordan Mazur, director
of nutrition for the San
Francisco 49ers, suggests
these key ingredients:
shredded rotisserie chicken
for lean protein; pistachios,
walnuts, pumpkin seeds,
dried tart cherries and dark
chocolate chips for a healthy
trail mix; and antioxidant-rich
blueberries or grapes.
STAY MINDFUL
Don’t go more than three to four
hours without eating, to help
keep your blood sugar steady. You
can avoid mindless snacking by
setting an alarm to get up every
hour instead of reaching for the
chips, says registered dietitian
Kelly Hogan Laubinger.
MAR/APR 2022
76 MH.CO.ZA
CHEERS, AND
You’re Back WELCOME
in the Office BACK
Bring your WFH happy-
hour favourites to toast
—Now What? your return to the office.

BY SPENCER DUKOFF
MANY PEOPLE may feel “a bit lost” and “unsettled” as they transition back to the
office, says Darcy Gruttadaro, the director of the Centre for Workplace Mental VINO
Health. But you’ve got this. And in case you have any doubt, Men’s Health asked
GETTY IMAGES (NUTS); COURTESY BRANDS (CANS).
more than 100 MH MVPs—our subscribers —for their own return-to-work SPIER CANNED SAUVIGNON
mantras. BL AN C (13% ABV)
This refreshing, crisp,
Here are three of the greatest to remember—and repeat as needed:
crushable canned
wine has flavours of
granadilla, fig and bell
pepper. Perfect after
“I can do anything “Don’t go back just to have “Stick to the schedule a long day of work.
from anywhere.” things be as they were and leave ‘work’
Christopher Simone before; go for better.” at ‘work.’ ”
Scott J. Clark Ken Conway
BEER
There will still be new challenges. For those who are continuing to work from home part
AND UNION FRIDAY IPA
of the week, flipping back and forth between isolation and socialisation can be jarring.
(6.5% ABV)
But you’ve already proved you can evolve and adapt. In this case, clinical psychologist Nothing says Friday
Dr. Carla Manly, recommends setting aside time during your morning routine to check in work drinks like
with how you’re feeling, either by doing a mental exercise or by making a journal entry. an ale quite literally
If you’re feeling more outgoing, it will be an easier day in the office. If not, you can mentally named Friday. This
Indian Pale Ale is
prepare, “knowing you’re in a more sensitive space,” she says.
easy drinking, bold
And if anything does upset you, just remember: “Children throw tantrums; adults and zesty. Go on, you
negotiate,” says therapist Nick Bognar. “What that means is that children fi xate on earned it!
the problem and approach it with helplessness and victimhood.” Before getting upset,
ask yourself three questions:
1. 2. 3. COCKTAIL
What are the What are the parts What’s the best SHACKLETON FYNBOS VODKA
parts of this that that I just have to possible outcome ICED TEA (5% ABV)
I can control? deal with? for me here? Fynbos is distinctly
South African, so
is Shackleton. This
Then focus on controlling only what you can, letting the rest go, and—whatever zero-sugar spirit
you do—taking a beat to make sure you’re not putting too much energy into solving cooler can be its
something that you can just as easily add to the let-it-go list. As your time at home has own adventurous
probably taught you, the one thing you can control most is... you. conversation starter.
DON’T PRETEND
What We Missed the What We’ll Happily Leave The Best Part
Most “Having a structured Behind “Constantly riding of Work-Life
‘lunch hour’ is much better the mute and video-off Separation
for my diet than an ‘I’ll eat buttons to keep a scream- “Home will feel
YOU DIDN’T something in the afternoon ing naked baby from more like home.”
MISS THIS when I’m hungry’ approach.”

Michael Walsh
interrupting my call.”
Joseph Juhnke
Keith Johnson
MAR/APR 2022
77 MH.CO.ZA
18
WAYS
TO BUILD
MENTAL
STRENGTH...
...Without Being Told to “Man Up”
THE KEY TO AN EASIER LIFE ISN’T THICK SKIN OR PRETERNATURAL TALENT.

IT’S GRIT. BUT MENTAL RESILIENCE ISN’T MERELY A MATTER OF SUPPRESSING
YOUR EMOTIONS. IT’S ABOUT UNDERSTANDING THEM, AND GIVING THEM THEIR
DUE. WHATEVER YOU’RE UP AGAINST, OUR EXPERTS ARE ON HAND TO HELP
YOU NAVIGATE LIFE WITH PATIENCE AND INSIGHT. CONSIDER THIS A MENTAL
ENDURANCE PROGRAMME—WITH FEELING.
W O R D S B Y T O M WA R D
01
03
Your head will give up long before your lungs
do. “Ultra-events are tough, but success is all
I HATE FAILING. down to mindset,” says Duncan Slater, who
IS THERE ANY WAY I’M DOING AN

became the first double amputee to race to
the South Pole and has competed in the
TO MAKE IT STING brutal Marathon des Sables. “Ultimately, you
ULTRA-MARATHON.
need to want to do it, and you need to know
LESS? why, so you can remind yourself when you’re
IS IT TRUE THEY’RE
at breaking point.” Visualisation techniques
Michael Jordan considers can help, too. Learn the route inside-out:
himself a failure: by his count, know where the aid stations are, when you’ll
MIND OVER
he’s missed more than 9,000 eat or rest, what the temperature will feel like
shots. “Twenty-six times, at different times of day. Then break it up
I’ve been trusted to take the in your head, a technique that applies to any
MUSCLE?
game-winning shot and tough races: “I just need to make it to the
missed,” he says. “I’ve failed eight-mile marker”; “I just need to reach the
over and over and over next aid station.”
again.” The mentally strong
harness that energy to drive
them forward. “How you
respond to failure is up to
you,” says Elizabeth Day,
creator of the How to Fail
podcast and author of
Failosophy. “One way of
draining the emotion from
failure is to think of it as data
acquisition. You’re gaining
valuable info about what
doesn’t work. Applied
correctly, it will bring you
closer to the thing that does.”
02
I CAN’T SHAKE MY
“IMPOSTER
SYNDROME”. DON’T LET YOUR
I SHOULD JUST
THOUGHTS GET
TANGLED MID-RACE
FAKE IT TILL I MAKE

IT, RIGHT?
Not all platitudes are useful.
“True self-confidence means
trusting in yourself, which is not
something you can fake,”
explains environmental
psychologist Lee Chambers.
Think less about your current
status and more about your
ambitions, then focus on
keeping your actions in line
with your wished-for future
identity. “Having a clear goal
and a sense of purpose will
propel you to take action, then
give you the resilience to keep
going when things get tough.”

04 WAX LYRICAL ABOUT
YOUR ANXIETIES TO
I’M A HOPELESS SNUFF THEM OUT
PROCRASTINATOR.
HOW DO I WORK
UP MORE
GET-UP-AND-GO?
Let go of the concept of
creative inspiration, or having
to be “in the zone”. There will
never be a right time to get
the work done, and if you’re
waiting for the mood to strike,
you’ll be waiting a long while.
James Clear, author of the
bestseller Atomic Habits,
ADDITIONAL REPORTING: SCARLETT WRENCH I PHOTOGRAPHY: STUDIO 33, JOBE LAWRENSON, PIOTR GREGORCZYK I ARTWORK: PETER CROWTHER AT DEBUT ART I IMAGE RETOUCHING: PHIL LUPTON AT PRE MEDIA
advocates committing to
a schedule, rather than
Yes. Try embracing your stress: that jittery, heart-
a deadline. Be specific about
pumping feeling you get when you’re faced with
when you intend to carry out
a seemingly insurmountable problem is your body’s
the task you’re delaying. If life
arousal response, and it’s triggered by fear or
gets in the way, cut it down
excitement. What allows us to differentiate anxiety
to size—spend 10 minutes
from exhilaration is context. So, interpret your
practising the guitar you
shredded nerves as the latter, and your focus and
bought in lockdown, say,
performance can actually increase in line with your
rather than the intended
levels of stress hormones. (A side note: meditation
30 minutes. Just don’t give
really is worth persevering with, so stick with it.)
yourself the option to skip it.
05 07 08 09
CAN I MAKE I’M A NEW DAD AND I NEED A CAREER ARE COLD
PROGRESS IN THE HAVEN’T SLEPT IN CHANGE, BUT SHOWERS REALLY
GYM WITHOUT WEEKS. HOW CAN I I’M WORRIED I’LL A WAY TO BUILD
LEAVING MY KEEP IT TOGETHER? REGRET IT. HOW RESILIENCE?
COMFORT ZONE? Don’t be too hard on yourself.
CAN I SUPPRESS Cold therapy isn’t about pain
THESE FEARS?
It’s very common for new endurance, but it offers
“Progress” is the operative fathers to struggle with their a chance to practise breath
word here. You can maintain mental health. “It’s challeng- control—crucial to keeping
good health and fitness with Don’t suppress them—look
ing,” sympathises psycho- your cool. Breathwork coach
a daily plod around the park them squarely in the eye.
therapist Hendrix Hammond. Artur Paulins suggests you
and a few dumbbell squats, “I find it helpful to imagine
He advises having a system finish your shower with
but you won’t get off that the worst-case scenarios: ‘I’ll
in place with your partner, so a 30-second cold blast
plateau. “Exposing yourself to never work again, I’ll have no
you’re not debating whose for a week, then alternate
the temporary discomfort of money, my partner will leave
turn it is to get up: “This works a minute of lukewarm water
new stimuli is the only way to me,’” says Day. Write them
well if one of you is an early with 30 seconds of cold water
see continual improvements,” down. Studies show that
bird and the other a night the next week. “Inhale
says Tom Foxley, who seeing your worries in black
owl.” Make time for exercise, through your nose; exhale
overcame a heart condition to and white lessens their power.
too. You won’t always keep through the mouth.” If you
become a CrossFit coach and “Now, let your logical brain
it together but, trust us, it’ll can keep your cool in an icy
founder of Mindset Rx’d. The analyse how much of what
get easier. onslaught, you’ll be less likely
good news is that you only you fear is likely to happen,”
to melt when life gets tough.
have to put yourself in that suggests Day. “You may realise
uncomfortable place for that you have relatively little to
two or three hours a week. fear from making that leap.”

14
I’M ENMESHED IN
AN IMPOSSIBLE
THERE’S STRENGTH
IN KNOWING YOUR WORK PROJECT.
LIMITS AT WORK
HOW DO I KEEP MY
RESOLVE?
Honestly? Perhaps you
shouldn’t. The “sunk cost”
fallacy wrongly infers that just
because you’ve invested time
in something, that makes it
worth persevering—even
if it’s a bit so-so (say, Ozark).
“In reality, there are times
when continuing a project
is counterproductive, and
quitting is the intelligent
10
Learning to deploy the word “no” decision,” explains Chambers.
comes naturally to some of us, but Reflection is key: ask whether
slowly to others. Many people fear your true motivation is to
MY WORKLOAD IS
using it, because they fear that they’ll avoid temporary discomfort,
risk losing opportunities in the future, or whether you believe that
or be seen as unwilling by employers the outcomes are not worth
RIDICULOUS. CAN or clients. In reality, the opposite can

be true. “My experience has been that
the cost. If you lean towards
the latter, jack it in.
I AVOID BURNOUT
when I say ‘no’, my value increases,”
says Day. “When you respect yourself,
others respect you more, too.” At any
WITHOUT QUITTING?
rate, “I can’t handle another project,”
is an easier conversation to have than: 15
“I can’t handle this job any more.”
I’M STRUGGLING
WITH THE LOSS
OF A LOVED ONE,
11 12 13 BUT I NEED TO BE
HOW DO I DISAGREE I WANT TO OPEN CAN I LET GO STRONG FOR MY
WITH MY BOSS UP TO MY PARTNER. OF JEALOUSY FAMILY. WHAT
WITHOUT FEARING ANY TIPS? WITHOUT WRITING CAN I DO?
BLOWBACK? A BLOODY
“Being strong isn’t about
Confiding in a partner can
refusing to cry, or pretending
“GRATITUDE LIST”?
be one of the most difficult
Before you take them to task, that your grief isn’t affecting
but rewarding decisions
be clear about exactly why you,” says Morin. She lost her
that we make. Amy Morin,
your boss has made the Being grateful isn’t about mother and her husband
psychotherapist and the
decisions they have. “Then passively accepting your while still in her twenties,
author of 13 Things Mentally
express your thoughts in circumstances. A study in the so her advice is forged by
Strong People Don’t Do,
a way that’s objective and Journal of Personality and experience as much as
says that if words such as
factual, and avoid labelling Social Psychology found professional expertise.
“depression” feel too heavy at
any decisions as ‘negative’,” that people who consider “A great display of strength
first, you might find it easier
says Chambers. You also themselves grateful have is showing your family how
to centre the conversation
need to be willing to offer healthier immune systems to grieve in a healthy way.
around stress. “Say you’re
a solution. And if they and get better sleep. Besides, Allow yourself to feel sad,
feeling more stressed than
respond with hostility? as Morin writes, people or angry, and deal with all of
usual, or that you aren’t
A study from Ohio State who enjoy watching others the emotions that come with
handling your stress as well as
University found that succeed are more likely to loss.” By doing so, you’re also
you’d want to. You might even
bafflement and confusion attract successful people with providing your family
ask if your partner has ever
are the most disarming whom they can collaborate. members with the space
felt similarly. This can open
responses. If you won’t do it for the Zen to process their feelings—
the door to a bigger
benefits, do it strategically. openly, not just privately.
conversation.”

16
Often, it’s not the news that causes you stress but
the sense of helplessness that it evokes. The
solution is to align yourself with people whose
17
READING THE WHENEVER I HAVE
actions you admire, whether in person, or by
supporting and following an online campaign.
In other words, trade passive news consumption
TO SPEAK IN
NEWS ALWAYS
for active participation.
Taking the Black Lives Matter movement as
PUBLIC, I CHOKE.
MAKES ME ANGRY. HOW DO I MAINTAIN
an example, Eugene Ellis, director of the Black,
African and Asian Therapy Network, points to the
mental health benefits of seeking solidarity. “It is
COMPOSURE?
HOW DO I STOP IT
not just a political act,” he says. “It’s an antidote
to the feelings of powerlessness that many of First, remember that
us experience. When you start to engage, you
AFFECTING ME?
nobody will judge you as
discover that below the hopelessness is harshly as you judge yourself.
connection. And when you find connection, What sounds choked to you
it’s easier to know what to do.” might sound perfectly well
composed to others. But
there are a few tricks that you
can employ without resorting
DON’T LET GRIM to off-label beta-blockers.
HEADLINES EAT INTO
Our mood is conveyed
YOUR THOUGHTS
in our voice, so engage with
something that makes you
smile before the event,
whether that’s by recalling
a joke or looking at a photo
of your kids. Anxiety can make
us quieter, too, so speak ever
so slightly louder than feels
natural. Josephine Perry,
founder of consultancy
Performance Mind, advises
focusing on the three Ps:
preparation (do your research
and know your subject),
practice (speak the words out
loud) and purpose (remember
why you’re doing this and
what you stand to gain).
Now, go get ’em.
18
WHAT SHOULD
I SAY TO SOMEONE
WHO TELLS ME TO
“MAN UP”?
Sod off?

Omega-3
Bomb
MAR/APR 2022
84 MH.CO.ZA
Muscle
Booster
The problem with most diets? They’re all

about the losses. Your bodyweight is important, sure
—but energy, immunity and muscle mass (not
to mention your sanity) can too often fall by the
wayside. Now, perhaps more than ever, hanging on
to your strength is crucial. That’s why our four-step
Hormone
Balancer
eating plan is different. It’s designed to trim what you
don’t want while fortifying what you do—no obscure
superfoods, expensive supplements or grass-fed
unicorn required. You have everything to gain.
Words by Paul Kita
Additional reporting by Scarlett Wrench
Photography by Christopher Testani
MAR/APR 2022
85 MH.CO.ZA
There’s a reason why diets are
synonymous with deprivation. When
weight loss is the foremost goal—as it
often is—we tend to fixate on what we
can’t have and less so on what we need
more of to ensure that our bodies are
able to function at their best.
As a goal, “weight loss” alone is fairly
meaningless. Take boxer Anthony Joshua.
At 110kg and 1.98m, his body-mass index
makes him technically “overweight”. That’s
plainly ridiculous. But it illustrates a point:
if you’re only focusing on eating less and
dropping kilos, you’re not truly working on
achieving the powerful body you want.
You’ve heard that muscle weighs more
than fat. Many weight-loss plans target
dense muscle over fat mass, because it
produces a bigger shift on the scales.
After a week spent starving, you might
be lighter, but only because your fat-to-
muscle ratio has tipped the wrong way.
So, for men who are serious about
getting in shape, there are plenty of
reasons to eat smarter: raising your
immune system, elevating your energy,
boosting endurance and getting stronger
—particularly if recent events have
necessitated a gym hiatus.
“Diet is a key piece of rebuilding
strength,” says Brian St Pierre of
Precision Nutrition. “Without sufficient
macronutrients and micronutrients, you
won’t be able to recover adequately
or perform at your peak.”
And that kind of strength will benefit
not just your workouts, but your focus
on work, your mental resilience and
everything in between. Will you lose fat
on this programme? Absolutely.
But far more importantly,
you will do so without
weakening your body
in the process.
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86 MH.CO.ZA
EAT STRONGER
Step
Hormone
Hacker
Breakfast
01
Diversify
See p90
Your Fuel
Some crash diets slash entire food groups as
a way to shock your system into weight loss. But
the big surprise is how quickly it piles back
on again. To strengthen your entire body and
support lasting change, you need to eat a range
of nutrients, says St Pierre. Here’s exactly why
each is important. (Don’t worry, we’ll translate
the science into delicious meals later.)
Protein
Enhances your strength by repairing
and growing your muscle tissue
Especially: Zoonutrients
Nutrients that occur only in animal foods,
such as creatine, will further stoke muscle
power and strength. Red meat is the
best source, but vegans can find it in
supplement form (R280, vivolife.co.za).
Other examples include carnosine, linked
to muscle function and reduced fatigue.
Slow-Burn Carbs
Supply the fuel to work out longer and
harder and keep hormones in balance
Especially: Phytonutrients
These occur only in plant foods,
with distinct colours signifying different
types. Phytonutrients reduce training-
induced inflammation and boost your
all-round health. Examples you’ve heard
of include carotenoids, flavonoids
and resveratrol.
And: Myconutrients
Found only in mushrooms and other
fungi, myconutrients will help you avoid
deficiencies that might be sapping
your strength.
Healthy Fats
We don’t just mean those derived from
plants like avocado and nuts, or from oily
fish, but also those found in less obvious
suspects such as egg yolks, grass-fed
beef, pork and organ meats. Unprocessed
fats from whole foods lower inflammation,
protect hormone balance, support joint
health and improve immunity, so you’ll
never have to miss a workout.
MAR/APR 2022
87 MH.CO.ZA
Step
02Calculate
Your
Portions
This involves a little bit of maths for a whole lot of
progress. You don’t need to follow this to the letter
to see results, but adjusting your intake of proteins,
fats and carbs will reap rewards when you’re back in
the gym, no gains lost. Use this guide to ensure that
the fuel you fill up on is fit for purpose.
Set Your Calories If you want to maintain

your current bodyweight but add strength
and muscle mass, your total daily caloric goal
should be about 15 times your bodyweight in
pounds. So, if you weigh 160lb, that’s
2,400kcal per day (it’s easier to work it out
using pounds rather than kilograms).
Prioritise Protein You’ve heard it before,
but it bears repeating: spreading your protein
intake evenly throughout the day is crucial for
maintaining muscle mass. The oft-cited target of
1g of protein per pound of bodyweight is the
gold standard. So if you weigh 160lb that’s 160g
of protein, or 40g per meal with two 20g snacks.
Fill in Your Fats You need to derive
at least 20% of your calories from fats
in order to maintain your hormone levels,
says St Pierre. That might equate to roughly
500kcal, depending on your size. (We’ll
do the maths for you later on.)
Pile on the Carbs Start with a base of 20%
—if that sounds low, there’s space to build
on it. St Pierre recommends diversifying the
carbs you eat, making sure to include
phytonutrients and myconutrients. You can
tinker with this percentage as you adapt the
diet to suit your tastes and specific needs.
Start Experimenting! You might notice
you have some calories left over: about Muscle
750kcal. How you allocate them
is up to you. St Pierre advises trialling
Repair
a few different systems, adding more fat Salmon
or more carbs until you find a balance
that satisfies your stomach and your taste
Burger
See p91
buds. If you’re not sure where to start, split
the remaining calories equally into carbs and
fat and see how that feels.
MAR/APR 2022
88 MH.CO.ZA
EAT STRONGER
Step
03
Turn Maths
Into Meals
All this talk of measurements and macros, but
what does that look like on a plate? Take the
numbers you calculated in Step 2 and turn
them into a plan for creating easy daily meals.
Because you have enough to think about.
Want to Go Bespoke?
Go to precisionnutrition.com’s
nutrition calculator, plug in your data
and choose “Body Recomposition”
as your goal. The formula will spit out
a plan to maximise your strength.
MAR/APR 2022
89 MH.CO.ZA
Step
04Now Build
Up Your
Meal Plan
How you choose to enjoy the Strong Man Plan is up
to you. Once you have your portions sorted, you’re
free to mix and match at will. Here’s what a typical
day’s eating might look like for our 68kg man.
Breakfast
Savoury Oat Bowl
Ingredients
Oats, 30g, cooked with water; spinach,
a bag, sautéed; cremini mushrooms, 4,
quartered and grilled; prosciutto, 2 slices,
torn and grilled; eggs, 2, soft-boiled
FOOD STYLING: MICHELLE GATTON/HELLO ARTISTS | PROP STYLING: CARLA GONZALEZ-HART | ADDITIONAL PHOTOGRA-
PHY: SUN LEE, DAN MATTHEWS, JOHANNA PARKIN, LUCKY IF SHARP, LOUISA PARRY, MICHAEL HEDGE, STUDIO 33, GETTY
Method
Top your oats with the spinach, mushrooms—
a powerful virus-fighter—prosciutto pieces and
eggs. A source of healthy fats and vitamin D,
the yolks support testosterone production.
Drizzle with oil, crack over some freshly ground
black pepper and tuck in. Simple as that.
449kcal, 30g protein, 38g carbs, 21g fat
Snack
Biltong
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90 MH.CO.ZA
EAT STRONGER
Lunch
Salmon Burger
with Wasabi Mayo
Ingredients
Wholewheat burger bun; mayo, 1tbsp;
wasabi powder, ½tsp; salmon fillet,
cooked, 115g; pea shoots, handful;
avocado, ½, sliced
Method
Halve your bun and spread it with the
combined mayo and wasabi, which
is shown to stimulate the body’s stress-
response antioxidant defences. Stuff with
the salmon fillet for recovery-boosting EPA
and DHA fats, pea shoots and avo. Serve
alongside a crisp Asian pear.
Snack
Protein Shake
Dinner
Apricot Pork Chop
with Quinoa Salad
Ingredients
Pork chop, 115g, seared; red onion,
½, quartered; apricots, 3, pitted and
quartered; quinoa, 180g (cooked weight);
olive oil, 1tbsp; apple-cider vinegar,
1tbsp; kale, ½ bag, finely chopped;
cherries, handful, pitted and halved
Method
Cook the pork, a great source of protein
Immunity and immunity-boosting selenium, along
with the onion and apricots. Combine
Boost the amino acid-rich quinoa with the oil,
Pork Chop vinegar, kale and cherries, which
Salad accelerate post-workout recovery.
See right 653kcal, 39g protein, 76g carbs,
23g fat
Total 2,200kcal, 174g protein,

172g carbs, 93g fat
MAR/APR 2022
91 MH.CO.ZA
ONE-PIECE
EQUIPMENT WORKOUT
PART 2 OF 12:
RESISTANCE
BANDS
J OIN THE R
ESISTANCE
Portable. Cheap. Effective.

Resistance bands aren’t just for
rehab and warming up; they’re
potent and versatile strength
and power builders
WO R D S BY M H S TA F F
PHOTOGRAPHS BY BYRON KEULEMANS
HOP ONTO THE WHAT DOES THE
SCIENCE SAY?
BANDWAGON
1. It can build muscle as
effectively as machines
and free weights.
A study by the University of
Valencia found that muscles
respond to strength training with
RESISTANCE BANDS HAVE for old-timers (more on why, later). overcome “sticking points” and resistance bands just as well as free
got a bad rep, and it’s totally But here’s the thing: resistance become stronger and more explo- weights and machines. Research
in the Journal of Human Kinetics
undeserved. There are a few bands are potent training tools, and sive in the end range of motion. supports this, as it analysed muscle
reasons for this, starting with powerlifters and bodybuilders have The bottom line: if everyone activation during upper-body
the injury hangover. When you used them for decades. Now they’re from grandpa to the world’s strength training exercises with
resistance bands versus the same
were seriously hurt in the past also being used by elite sportsmen, strongest man uses bands for movement done with free weights.
due to sports, training or pure cage fighters, endurance athletes gains, there are plenty of The study found that the results
clumsiness, there’s a good chance and more, and not just for rehab, reasons why you should, too. were similar due to the instability
created by the resistance bands
your doc or physio handed you to develop strength, power, speed causing muscle fibres to ‘fire’ during
a slim, flimsy rubber band and and even muscle size. Sceptical? SO, WHY RESISTANCE exercise even more than they would
a long list of painful, boring moves It’s been called both Variable BANDS? with free weights.
to help with your rehab (which Resistance Training (VRT) and They are low-cost but high-impact 2. It will improve your flexibility.
you most likely skipped doing). Elastic-Resistance Training (ERT), training tools for building muscle, A 2019 study in the Journal of
But even if the band did help you but what you need to know is that improving your mobility and Sports Science Medicine showed
that rugby players who used elastic
with your comeback, it probably bands add an extra challenge at the helping you to stay fit—anywhere bands in a five-week training
didn’t leave you with a positive full range of motion that dumbbells and anytime. The humble programme improved their
connotation or happy memories. or barbells can’t replicate. Offi- resistance band can become your flexibility and range of motion.
A separate meta-analysis of 19
The second reason: resistance cially called Linear Variable Resis- favourite training partner, and it studies found that resistance
bands don’t look impressive. tance, it means that as the range can help you improve your strength, bands improved both balance
Honestly, compared to a stacked of motion of an exercise increases, power, flexibility and stability for a and flexibility.
barbell, a fearsome kettlebell or so does the resistance provided by competitive edge. Match the right 3. Bands offer better functional
even a light dumbbell, there’s no the band. Bands get tougher the band with the right move, and you’ll and sports benefits.
contest. They look positively geriat- harder and further you pull and unlock a whole new world of muscle- A 1998 study from the Journal
of Sports Medicine found that
ric versus all the heavy-duty metal push them. The pros use resistance building stimulus, one that can elite tennis players significantly
peers. Ironically, the low-impact bands, both on their own and in craft explosive power and strength improved their shoulder strength
resistance band is a treasured tool combination with free weights, to in a full range of motion. and serving speed using bands
compared to the control group.
A survey of collegiate baseball
players also found that an
MODEL: ALINO KATOMBE FROM BOSS MODELS | GO FIT RESISTANCE BAND AT SPORTSMANS WAREHOUSE, R699
elastic-band training programme
WHERE CAN I FIND THEM? 1. BEGINNER: HS FITNESS YELLOW POWER BANDS strengthened their shoulder
THERE ARE THREE MAIN This offers resistance from 11kg to 30kg (depending on tension), muscles more effectively than
RESISTANCE TYPES: tube bands, a programme using dumbbells.
and the 2m-long, 22mm-wide product is durable enough to last
which generally come with handles many years of training sessions. There are heavier resistance
4. It’s a future-proof way
or door attachments; flat bands, options, and if you prefer an option with handles, check of fighting muscle loss.
which are the common colour-coded out their Body Sculpture Resistance Tube with medium A study by Harvard Medical
loops used for training and mobility resistance (From R289). HS Fitness Power Bands R239 School found that regular
work; and lastly, mini bands, which (pack of two); sportsmanswarehouse.co.za resistance band training could
are the smaller looped versions that help prevent sarcopenia, which
is age-related muscle loss.
are used for lower-body warming 2. INTERMEDIATE: REBEL RESISTANCE BAND SET Research from Tufts University
up and strengthening exercises. This set is a little more expensive, but it offers a comprehensive supports this and shows that most
You need to invest in an option collection of different resistances, and as a bonus, a door of this positive effect is due to its
from the first two types. They both anchor and ankle straps. If you don’t want this collection, then very low injury risk and emphasis
work equally well; it comes down choose from the selection of REBEL Power Resistance Bands, on building up stabiliser muscles.
to personal preference. If you can which start at R130. Resistance Band Set R589; rebelstore.co.za
5. Combining bands with free
afford it, spring for two or three
weights offers huge benefits.
different thicknesses—most are 3. HEAVYWEIGHT: TRX FIT SYSTEM SUSPENSION TRAINER Studies from Truman State
colour-coded to show the different Okay, we admit, we’ve cheated here. The TRX doesn’t use elastic University and University of
weights. One thing to keep in mind: bands; it’s a suspension strap system—however, it is the ultimate Wisconsin-La Crosse showed
cheaper is not always better—the home or portable workout option. If you can afford the price tag, that a combination of elastic
last thing you want is a snap at the it offers a brilliant lightweight and portable training system for any and free-weights-based training
offered much greater strength
wrong moment. athlete at any level. R1,999; trxsouthafrica.co.za
and power increases than free-
weight only training.

THE MAIN
BENEFITS OF
RESISTANCE
BAND TRAINING
They’re low-
impact, low-risk and
can help injury-proof
your joints. Besides
the rare snap, it’s
almost impossible
to hurt yourself with
resistance band
training.
The bands
build stability in
a wide range of
movements. Bands
don’t require gravity
for resistance, so
there are more
opportunities in new
planes of motion.
They can help

improve your
coordination and
balance. Bands
require constant
tension, and they
challenge your
core and stabiliser
muscles.
Bands can be used

anywhere. They’re
arguably the most
lightweight and
portable training
tool, and they take
up very little space.
The bands are

cheap, versatile,
and good for any
level. For example:
beginners can use
them for assisted
pull-ups, advanced
lifters can add them
to their deadlifts and
squats for an added
challenge.
ONE PIECE OF KIT, 10 WAYS: THE RESISTANCE BAND
STRETCH YOUR CIRCUIT

DESCRIPTION:
B
FLEX APPEAL
Choose a band that
gives you enough
resistance to A
challenge you without
affecting your
technique. Aim for
15 to 20 reps of each
Use these simple moves from Personal Trainer Rory Allen exercise, and start
with just one circuit 01 / HIGH PULL
to build muscle in a full range of motion—anywhere. Here’s how —add more circuits Stand tall with one end of the band under
to build total-body strength and bulletproof your rig against injury. as you get stronger.
your feet and the other in both hands in
Our workout expert: Rory Allen @roryallenacm front of your hips (A). Pull your elbows out
L3 Qualified Personal Trainer and Coach at Training Space LTD
and up towards your ears, lifting the band
to your chin without shrugging your
shoulders (B). Lower and repeat.
B
A
A 04 / STAGGERED ROMANIAN
B DEADLIFT (RDL)
Attach one end of the
A band to a sturdy structure
and the other around your
02 / ISOMETRIC DEADLIFT 03 / PULL-APART hips. Walk out forwards to
With the whole of a band under both of With your arms stretched out in front of create tension. Step back
your feet, bend down to grab each loop you, grip the full band in both hands at with one foot (A). Hinge
(A). Contract your core, pull up for the shoulder width (A). Contract your shoulder forward at your hips with
first few centimetres of a deadlift and blades together and pull your arms apart a flat back (B). Contract
hold, working against the band (B). Tense until they are fully extended at your sides your glutes to push B
your body, then release. (B). Feel the tension, then reverse. yourself back up.
B B B
A
A A
05 / OVERHEAD SQUAT 06 / RESISTED LUNGE 07 / HAMMER CURL

Standing with your feet slightly wider than With one end attached to an upright With the band under your feet, grip it at
your shoulders, loop one end of the band structure, step one leg inside the band your sides in a neutral grip, your palms
under them. Push the other end of the band and lift it just above your knee. Step out facing your body (A). Keeping your elbows
above your head, with your arms wide (A). laterally to get tension (A). Keeping the tight at your sides, pull the band towards
Maintain that upper-body position while you banded knee still, step back and drop your your shoulders (B) and lower slowly under
squat down to full depth (B). back knee to the floor (B). Switch sides. control. Repeat and chase that pump.
A
A
B
A B
B
09 / PALLOF PRESS 10 / TRI PUSH-DOWN

PHOTOGRAPHY: PHILIP HAYNES
08 / STRICT PRESS Attach one end of the band to something Tie a knot in the band and shut it in the top
Stand tall with one end of the band looped sturdy at chest height. Facing sideways, of a door frame. Hold the free end, with
around your feet. Grip the other end with pull the band out with both hands and your elbows pinned to your sides (A).
both hands at shoulder height (A). Keeping hold it close to your chest (A). Press your Tense your core and extend at the elbows
your core braced, press the band directly hands out (B) and work against the to stretch the band down to your thighs
above your head (B). Lower under control. rotation to keep your core steady. (B). Reverse, then repeat.

BECAUSE FIT IS THE NEW RICH
TRAINER
HALF THE REPS
TWICE THE
MUSCLE
p.108
PERFECT THE
BICEP CURL
p.109
COVER GUY
MUSCLE MADE
SIMPLE
p.106
TEST YOUR
FITNESS AND
MOBILITY
p.110
YOUR 4-WEEK
STRONGMAN
WORKOUT
MASTER THIS PUSH AND PULL
ROUTINE TO BUILD THE BODY
YOU’VE ALWAYS WANTED
TOM KEMP PHOTOGRAPHED BY DAVID VENNI
PLUS: GYM OF THE MONTH

YOUR FOUR-WEEK
STRONGMAN
PLAN
Not all strength training is created equal.
These three workouts are designed to prime
your body for life’s everyday challenges—
while building gains that show and go.
01B
S
trength is the foundation on which all
athletic skills are built—from power
to speed. And it makes everything
else in your life a little easier, whether
that’s a Sunday morning kick-around with
the boys, a DIY project in the garden or just
lifting the kids on and off of the climbing
frame ad infinitum.
When we look at our training through the
lens of ‘strength first’, we can improve other
qualities in the gym, such as becoming less
prone to injuries when running and shifting
more weight on the bench press. And we
benefit from a hormonal balance that keeps
us as healthy on the inside as we look on the
outside. Oh, and you’ll fill a T-shirt better, too.
So, if you’re looking for a training style
that doesn’t just come with surprise benefits 01A
to life outside the gym, but one that
is tailored to ensure daily obstacles
never slow you down, then ‘modified
strongman’ is your prescription.
It’s a far cry from the feats you’re used
to seeing performed by behemoths on your
Youtube recommendations, but this workout
plan steals the fire from those gods and gives
us everyday mortals a chance to lift heavy,
01
carry fast and get weird and wonderful with
odd lifts and unstable loads, so we can crush
the rest of our day.
DEADLIFT FROM BLOCKS
Farm Fitness founder Tom Kemp is no 8 reps X 3 sets
stranger to the strongman scene and has the This one’s a heavy hitter. Set up a heavy
silverware to prove it. Here, he offers up barbell around 15cm from the ground on
plates or in a rack. Hinge over and grip
a four-week blueprint for some real-world the bar (A), then take a breath, brace your
strength. Hit each session hard, leave a day core and drive your feet into the ground,
of rest between each workout, then repeat lifting the bar to standing (B). Carefully
lower the bar to the plates and repeat.
with added gusto. Before too long, many more
plates will be on the bar.

MH TRAINER THE BIG WORKOUT
WORKOUT
#01
PULL THE PIN
You may not be able to see it in a mirror, TOM KEMP
but a wide back builds an eye-catching Founder of
V-taper from your shoulders to your Farm Fitness
hips, while creating a three-dimensional @tomkempfitness
physique that’s impressive from any angle.
Perform these four movements at the top
of every minute, switching between
exercises every 60 seconds
for a total of 10 rounds.
04B
03
DUMBBELL
04
DEADLIFT
FRONT RACK CARRY 3 X 60S MAX EFFORT
4 X 30M Last move now, so empty
It’s like walking, the tank. Again, hinge over
only harder. Grab a pair and grip the bar (A), then
of moderately heavy take a deep breath, bracing
dumbbells and clean them your core and driving your
up on to your shoulders, feet into the ground before
elbows pointing forwards lifting the bar to stand up (B).
(A). Purposefully stride With control, lower the bar
forward, keeping your torso and repeat. Remember, we’re
upright and chest proud (B). going for maximum-quality
At the halfway mark, turn reps, so keep it tight or drop
around and return. the weight.

WORKOUT
#02
THE BIG PUSH
This is your push day, which means we’re
going to be hammering your shoulders, chest
and triceps. Work through each movement,
lowering your rest throughout the session.
As before, you’ll rest for 3 mins between sets
01B for your first move, then for 2 mins on your
second and just a single minute between
your carries. Make sure you rest as
needed to give the best possible
output on your final effort.
02B
01A
01
DUMBBELL CLEAN
02
CLOSE GRIP
AND PUSH PRESS FLOOR PRESS
8 reps X 3 sets 5 reps x 6 sets
Nothing says ‘strong’ like This is the bench press’s
taking something heavy from brutal, power-building bro.
floor to ceiling. With your Lie flat on your back beneath
dumbbells by your feet, hinge a barbell, with knees bent 02A
down and grip them with a flat and your feet flat. Explosively
back (A). Engage your lats and press the weights above you,
stand upright explosively. Use locking out your elbows (A).
the momentum to shoulder Lower the bells slowly until
your bells, dip at the legs and your upper arms are resting
drive them overhead (B).Lower on the floor (B). Pause for
the bells and repeat. a quick count and repeat.

BUILDING BLOCKS
CLEANING UP
The clean and press
03A is a move with so much
pedigree, it’s almost
mythical. But you can break
04B
the movement down with
these progressive steps:
01 SINGLE ARM
DUMBBELL CLEAN
Hinge down with
soft knees and grab
a moderate dumb-
bell. With a tight
core, explosively
stand upwards, using
the momentum from
your hips to drive the
bell up. Bend at the
elbow, keeping the
weight close before
pulling it on to your
shoulder. Lower and
repeat for 6 reps on
each side.
04A 02 DOUBLE
03B DUMBBELL
PUSH PRESS
Clean the dumbbells
on to your shoulders
and place your feet
shoulder-width apart.
Bend at the knees,
then stand back
upright and drive the
dumbbells upwards.
Let your shoulders
lock them out over
your head. Lower and
repeat for 5-8 reps.
03
HEAVY GYM RING
04
SINGLE ARM 03 DOUBLE
FARMER’S CARRY DUMBBELL PRESS DUMBBELL CLEAN
4 X 30M 3 X 60 Secs Hinge down with
A little hack for huge gains. Time to add some spice. soft knees and grab
Pass the strap of a gymnastic Hinge down and grip a heavy some moderate
ring through a set of weight dumbbell between your feet dumbbells from the
plates, attach your ring and (A). Explosively stand up, pulling floor. With a tight
pull tight. Repeat with another the bell on to your shoulder core, stand up, using
set. Grab the rings, stand (B). Dip at the knee and drive the momentum to
tall and brace your core (A). the bell overhead. Lower back pull both bells up.
Purposefully stride forward (B). to your shoulder and repeat Bend at the elbows
At the halfway mark, drop your as many times as possible in and do one final pull
weights, turn around, re-grip 60 secs, switching sides as to get both weights
and return. needed to keep the reps up. on to your shoulders.
Lower and repeat for
8-10 reps.

WORKOUT
#03
TREE-TRUNK LEGS
If a strong upper body is the house, your legs
are very much the foundations. Carb up before
this session—it’s a big one, so do it justice. And
you know the drill when it comes to rest now
—follow the same protocol as sessions one
and two, lowering your rest time as needed
throughout the workout to ensure
that you give your final move the
maximum effort that
it deserves.
02A
01A
03A
02B
01B
03B
01
BACK SQUAT
02
BARBELL WALKING LUNGE PLATE PUSH DUMBBELL SQUAT
8 reps X 3 sets (6 EACH LEG) 4 X 30M 3 X 60 secs
Because you can’t fire 5 reps X 6 sets The only time you can push First, acquire a sick bucket.
a cannon out of a canoe. Take Apologies in advance for the weight plates away. Stack Now, hold a pair of heavy
a barbell out of a rack, rest tomorrow’s sore glutes. Re- some on the floor and drop dumbbells at your sides and
it securely across your traps rack your bar across your traps down on to all fours, hands brace your core (A), squat
and stand tall (A). Keeping your and stand tall (A). Keeping on the bottom plate. Lift your down until the crease of your
torso as upright as possible, your chest up, step forward knees from the ground (A). hip passes below your knee,
take a deep breath and squat with one leg and bend your Drive with your legs and push touch the bells to the floor
down until the crease of your front knee until the back one the plates forward (B), then (B), stand back up explosively,
hip passes below your knee touches the ground (B). Stand close the gap and repeat. repeat for as many reps as
(B). Stand back up explosively up, pause and repeat with the Turn around at the halfway possible. Then avoid the
and repeat. other leg, moving forward. mark and push back. stairs for a while.

MASTERY MATRIX
A FO UR-STEP APP ROACH

The key to progressive improvement is
to go at your own pace—do what works for you.
Use this matrix to identify your optimal movements
04A
PILGRIM DISCIPLE MONK MASTER
Perform Perform As Perform
01
goblet double prescribed front squats
squats dumbbell
squats
Perform Perform As Perform
02
bodyweight bodyweight prescribed dumbbell
reverse walking front rack
lunges lunges walking
lunges
04B Perform Perform As Perform
03
plank bear crawls prescribed heavy sled
shoulder pushes
taps
Perform As Perform as Perform
04
bodyweight prescribed front rack as heels
squats dumbbell elevated,
squats front rack
dumbbell
squats

HOW I
BUILT MY
BODY
MIND OVER
MATTER
COVER GUY RYAN DUGMORE IS PROOF
THAT A BULLETPROOF PHYSIQUE STARTS
29
AGE
WITH AN IRONCLAD PHILOSOPHY.
1.8m HEIGHT

MH TRAINER COVER MUSCLE
FOR SOME, FITNESS IS A PILLAR 1: MENTALITY present in that movement. That and letting my dogs drag me along
lifestyle. For others, it’s therapy. “A fit body, a calm mind and means ditching the head-phones, for a walk,” he says.
But for Ryan Dugmore, clocking a house full of love. These things drowning out the other
up reps at the gym, kilometres on cannot be bought, they must be distractions and concentrating PILLAR 3: MENU
the trail or hours in the saddle is earned,” says Dugmore. Getting on how your body moves. When it comes to the menu—the
more than that: it’s a philosophy. your mentality right—i.e. tapping Second, focus on form. “Quality diet—Dugmore likes to keep it
The brand consultant has his own into that unbreakable work ethic— over quantity,” he adds. And simple. Think: hunter-gatherer.
ideology built around iron, sweat is at the core of his approach finally, always make it challenging. The “hunter” part of the equation
and pushing yourself to the limit. to fitness. “Each session needs to test your is made up of high-protein, high-fat
“I call mine the freedom In his mind, you have to find physical ability and test your mental animal products complemented
physique,” he says. “It’s the right reasons to push yourself, toughness,” says Dugmore. “Your by the “gatherer” component in
a philosophy that gives a special the wrong ones will only tank growth is always just on the other the form of seeds, fruits, nuts and
understanding of your own your motivation, leave you side of that comfort zone.” vegetables. But he stresses that
potential, a potential that only you feeling directionless and turn Dugmore’s sessions reflect while this might work for him, every
can actualise every single day.” His the process of getting (and staying) this approach with full-body person’s “menu” is different.
philosophy is propped up by three fit into a constant battle in a war movements, high volume, high “Do your own research and
pillars—mentality, movement you’ll never win. “We set negative intensity and minimal rest between experiment. Find out what works
and menu —and it’s these core limits,” he says. “And they cause us sets. But he’s not prescriptive, for you,” he says. “I just found that
principles that help Dugmore stay harm. Don’t look at photoshopped after all, he preaches a philosophy keeping it simple has helped give me
in fighting form twenty-four-seven. fitness models on Instagram [for of freedom. “Make sure you’re the optimal level of physical energy,
motivation], look inwards—that’s running, lifting and stretching,” he mental clarity and overall vitality.”
how you’ll begin to cultivate a kind adds. “But [more importantly], find
and positive view of your body.” activities that motivate you and
MAGIC NUMBERS
85kg
help take you out of your comfort
PILLAR 2: MOVEMENT zone. And once you’re there, work
With every workout, Dugmore out consistently with maximum Lost 6kg in 6 months and
6% body fat
picks his movements with three intensity—the results will come.”
important guidelines in mind. On rest days, he’s a proponent
2km run: 7min flat
Pull-ups in one set : 35
WEIGHT First, move with focused
intensity; concentrate and be fully
of “active” breaks: so, no lazing on
the couch but “hiking, stretching Bridge hold: 5min
WORDS BY KIERAN LEGG | PHOTOGRAPH BY BYRON KEULEMANS | SHORTS UNDER ARMOUR SPEEDPOCKET R999
160
BENCH (kg)

MH TRAINER BEST EXERCISE
THE BEST
EXERCISE
YOU’RE NOT
DOING START HERE
HALF THE 01
TOP FORM
02
GET IN LINE
Start in the centre Step one leg outside the bar,
REPS FOR
of the trap bar, with your hips aligned and
with your feet knees forward. Send your
standing hip-width hips back and your chest up,
apart on the band. until you feel tension in your
TWICE THE
Reach down and glutes and hamstrings.
grab the handles.
MUSCLE
DIVIDE AND CONQUER ALL-NEW
STRENGTH WITH THIS UPDATE TO
A CLASSIC LIFT. THE BANDED LUNGE
DEADLIFT PUTS THE BALANCE
03
OF POWER ON YOUR SIDE
he deadlift may be the POWER UP

king of lifts, but single-leg Explosively stand tall, pushing the
variations are stepping ground away with your front foot.
up to the plate. Training Keep your back straight and your
each leg individually core tight. Squeeze your glutes
fires up your stabilising at the top of the rep to maximise
muscles and addresses strength muscle activation.
imbalances, helping you build
WORDS: ANNIE HAYES I PHOTOGRAPHY: PHILIP HAYNES I MODEL: EMMANUEL ALLI AT W MODEL
new power in your quads, glutes
and hamstrings. But what the
single-leg deadlift giveth, poor
form taketh away. Balancing on
one leg is tricky, and adding
weight stresses your
lower back.
This move takes
care of all that.
Grounding your
04
back foot boosts your
balance, says strength coach
Luka Hocevar, while the trap bar
brings the weight closer to your
centre of gravity. The band adds MAKE THE SWITCH
tension only at the top of the rep, Lower the bar over three
where you’re least susceptible seconds, take a breath
to injury, Hocevar continues. and reset your form. Stand
Aim for eight reps per leg, up for the next rep and
controlling your descent for repeat. Complete the set,
three seconds, before exploding swap legs and go again for
back up. Tackle three sets, twice a balanced power boost.
a week, to bulletproof your lower-
body strength, one rep at a time.
WHAT YOU’LL GAIN...
Supersized Explosive Injury-proof

muscle power strength

MH TRAINER GEEK TWEAK
Honing your guns is not a vain

pursuit. Neglect them at your peril,
says Personal Trainer Ollie Clarke
BUILD ’EM BIG

Size matters. “There are huge benefits to having
strong biceps,” says Clarke. Not only do they help
to prevent injuries, they play a key role in all pulling
movements. Load your arm cannons with Clarke’s advice:
01
PROPPING UP THE BAR
The barbell biceps curl is your
simplest starting point for elbow
flexion. “Stand tall, with your feet
and hands at shoulder width,” says
Clarke. “Breathe out as you curl all
the way to the top. Squeeze your
biceps, then inhale as you lower over
a count of three.” Take 40 seconds
to complete 10-12 reps, rest for
a minute and repeat for four sets.
Look after your
biceps and they’ll
02 look after you.
GET IN A TWIST
One of the biceps’ primary functions
is to supinate, or rotate, the forearm. HIGH BAR,
To bring maximum muscle into play,
switch to a pair of dumbbells and HIGH STANDARDS
embrace the twist. “Start with the It should be as easy as ‘all the way up,
dumbbells at your sides, then turn all the way down’. Watch out for these common
your wrist to face the ceiling as you mistakes and you’ll go from hanger-on to hero in a flash.
curl up,” says Clarke. Complete 20
reps, rest for one minute and repeat
for three sets.
THE THE TOP THE
SWINGER DROPPER DRAG
WORDS: ANDREW TRACEY I ILLUSTRATION: HARVEY SYMONS
There isn’t Nails the first half RACER

a muscle in his of each rep, but
03 body that he won’t once he hits the
Gets the bar from
A to B, but takes
PRECISION TARGETING bring into play
in order to curl
top, it’s all downhill
—dropping the
a direct path,
Using lighter weights and isolating pushing his elbows
that iron. “Using bar at terminal back and dragging
your biceps are smart ways to get momentum might velocity back to the barbell up
extra work in without damaging your allow more weight hip height. “If you his body. It’s
body. “A bench prevents swinging,” to be lifted, but don’t control the a movement that
says Clarke. Kneeling in front of it, takes the focus eccentric phase, isn’t without merit,
grab a light bar on the opposite side. away from the you won’t get but it’s better to
Rest your upper arms on the bench biceps,” says the most out screw your elbows
and isolate your biceps, slowly Clarke. Keep your of the move.” to your torso and
torso upright, Maintain tension picture them
curling towards your forehead. braced and still. throughout.
Squeeze, lower and repeat to failure. as hinges, following
a controlled arc.

MH TRAINER THE FINISHER
MOBILE
01
MUSCLE
TEST YOUR LAY IT DOWN

Stand tall and take a deep
breath. Push your hips back
and squat—hold your arms
your feet and hips off the
ground. Place your hands
flat on the floor behind your
FITNESS &
out in front of your body head and push the ground
and continue until you’re away. Roll forward until
sitting on the floor. From both feet touch the ground
here, roll backward, lifting and stand up.
MOBILITY
IF THIS MONTH’S BIG WORKOUT
HAS BEEN A CASE OF BARBELL
OVERLOAD, STRIP IT ALL BACK
WITH THIS BODYWEIGHT BLAST
THE FORMAT
Two movements, one ladder. Start
with a seamless rep that combines
a deck squat and a burpee. After
this first round, perform two deck
squats, then move into two burpees.
Continue adding a rep to each
movement until you hit 10 of each;
at which point, start to reduce
the reps, climbing back down the
ladder until you reach one of each
again. That adds up to a grand total
of 100 vertigo-inducing reps. Gulp.
02
FROM BACK TO FRONT
before pressing back up
As soon as you’ve got your
WORDS: ANDREW TRACEY I PHOTOGRAPHY: PHILIP HAYNES I MODEL: EMMANUEL ALLI AT W MODEL
balance, squat and place both explosively. Jump both feet
hands on the ground. Jump back towards your chest
03
your legs directly behind you, and jump into the air,
so you finish at the top of touching your hands
a press-up position. Lower together overhead.
your chest to the ground
CLIMB THE LADDER
After a single rep of each
movement, start a new
round—this time,
performing two reps
of deck squats, then
two burpees. From here,
continue to add a rep
to both movements each
round until you hit 10
apiece, then reverse the
count back to one.
It might look easy on
paper, but in reality
you’re facing a lot of reps
and moving your body
through a huge range of
motion. So, pace yourself.

MH TRAINER BEST GYMS
GYM OF THE MONTH: MARCH
BUILT DIFFERENT
Take a trip to a sleepy town to wake up your
fitness ambitions at this decked-out gym.
WHERE CAN
I FIND IT?
Maluti Square,
Oxford Street,
Bethlehem,
Visit facebook.com/Tenacitifitness for more info. Free State
THE DETAILS: is “high intensity and having fun”.

Bethlehem is a town situated around Classes run between 45-minutes to
Need a pick-me-up?
240km outside of Bloemfontein. an hour, and every session is scaled
The gym has its own
It’s here that you’ll find Tenaciti according to your fitness level, age,
café—NRSH Coffee
Fitness, a gym dedicated to building strength and injury history. Burger
Health Bar—where
functional fitness you can carry says: “We’re a community here... The
you can grab a pre-
through into other aspects of your life. moment you walk through our doors
or post-workout
“We want to prepare you for anything we will treat you like family.”
cuppa to keep your
the world throws at you,” says co-owner
energy levels up.
Schalk Burger who founded the gym HOW MUCH?
together with his wife Heima. From R400 per month you can
If you’d prefer to train
pitch up to two classes every week. alone, this gym is equipped
THE VIBE: R500 will score you an extra weekly with everything you’ll need
Walk into this spacious gym and session, and R600 will net you to get strong.
prepare to sweat. Burger says the motto unlimited access.
The right
supplements can
help supercharge
your journey
from zero to hero.
Fortunately, the gym
has its own Nutritech
supplement shop.
Tenaciti’s head
coach Schalk Burger
has a CrossFit
Level 1 qualification,
arming him with the
knowledge to offer
expert instruction
in the sport.
MH TRAINER BEST GYMS
THE RECEPTION
Welcome to a new era
of Virgin Active clubs.
CLASSES EVERY WEEK
GYM OF THE MONTH: APRIL
FITNESS (UPDATED)
This revamped space has all you need to get
fighting fit right now—and in the future.
Visit virginactive.co.za for more information
IMAGES SUPPLIED

WHERE CAN
I FIND IT?
cnr Main Road &
TRAINING DAY R44, Waterstone
Village, Helderberg,
Keep it simple with the club’s
Somerset West,
diverse range of circuits. Cape Town, 7130
The world is changing; and your HIIT based circuit that incorporates
local gym isn’t immune to the rapid both the Air Runner and Techno
march of time. Embracing the future, Gym bench. Other highlights include
Virgin Active in Waterstone Village, the Cycle Studio and its advanced This revamped gym
Somerset West, has completely Intelligence Training Programme has a Club-V aka
SQUARE METRES revamped its offerings, serving up where you can combine VR and somewhere you
a truly modern, tech-fueled ramping up your HR (that’s heartrate can bring the kids.
experience. In short, this is the for the uninitiated) to cycle through So, while you’re
definition of an “I’m ready to train” computer-rendered routes. Bonus: sweating it out,
environment. But it’s not all workout, you’ll be fed a constant stream of your kids can safely
and no play. With a spacious interior, stats, perfect if you want to crunch the play or take part in a
flooded with natural light and given numbers to crack a new PB. range of classes from
a steeped dose of Zen with a series of There’s also a dedicated Wattbike functional training to
natural elements —think wood details area if you’re looking for a ride swimming to yoga.
and light cement — the gym feels like that replicates the real deal. These
a breath of fresh air. bikes feature a flywheel that keeps
This shrine to fitness has flipped moving even when you stop pedaling,
the traditional gym concept on its mimicking the motion—and feel—
head. Instead of an open plan area of an actual road bicycle.
For the purists, this
overpopulated with the skeletons of And once your sweat session
club hasn’t done
machines you will never (ever) use, is done, you won’t have to take an
away with traditional
the gym’s various training stations early bath. The gym boasts a new
weights. There’s still
are divided into a series of pockets lounge and co-working space designed
a space dedicated
that flow from a central grid area. to accommodate all the needs of the
to pushing tin (and
Each space is dedicated to a particular new era of remote workers.
taking “pump”
discipline, so you won’t be dragging From multiple plug points and
selfies in the mirror
weights from one room to the next. fast WiFi to comfortable seating and
afterwards).
CLEAR YOUR HEAD Our favourite spot: the DIY boxing meeting rooms, you can jump from
Drop by the Mind and Body Studio and treadmill zones where you can making moves to moving metal all
for Yoga and Pilates classes. run through an intense BENCH+ day long.

ONE WORD ANSWER
QUESTION
WHAT MUCH-MISSED FORM OF

ENTERTAINMENT COULD INCREASE
YOUR LIFESPAN BY A DECADE?
ANSWER
G i gs
THE SHOW MUST GO ON, devotees at a brick-and-mortar a concert’s impact isn’t limited deposition. Not only will these
even in a pandemic. In June venue. But as successful as the to short-term sensory thrills, or combined effects enhance
2020, the South Korean boy gig was (it took in more than the pleasurable tricks that live your life, but they could help
band BTS took to a revolving R290 million), was it… well, music can play on your mind. to extend it, too. In a recent
stage to perform in front of a gig at all? In 2018, brain A gig will rock your body, and in review of gig-going research,
756,600 fans—none of whom activity measurements surprisingly beneficial ways. Patrick Fagan of Goldsmith’s
was actually there. The largest conducted by the University According to a joint study University concluded that a
ticketed online concert of all of Ontario showed a clear by University College London fortnightly session in the mosh
time, “Bang Bang Con” gave its neurological difference between and the Royal College of Music, pit could improve your health
viewers multiple camera angles being present at a show and attending concerts lowers and sense of well-being by more
WORDS: YO ZUSHI I PHOTOGRAPHY: ROWAN FEE
to choose from and the option seeing it on screen. There was far the secretion of cortisol and than a fifth.
of broadcasting their applause. more “synchrony” in the brain cortisone—hormones involved So, book your tickets and get
Audience members were offered waves of those who physically in our bodies’ stress response — in line when the venues finally
virtual “lighting sticks” to wave attended a live performance, while increasing levels of reopen. “Live music is the cure
around, as well as access to a live suggesting greater enjoyment a steroid called DHEA, which for what ails ya,” the former
chat, presumably to simulate and a stronger sense of is associated with enhanced Black Flag frontman Henry
the kind of conversations they connectedness with the music immune function, lower Rollins once wrote. Consider
would have had with fellow and the people around them. But cholesterol and improved muscle that your prescription.

JHB/E
10034550JB/
HELLO FUTURE
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YOUR PERSONAL

TRAINER ON THE MOVE

Find the latest

Men’s Health. Packed with expert advice on improving

100 Your 4-Week

45 Green Goddess: There’s

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BECAUSE FIT IS THE NEW RICH

TRAINER CONTRIBUTING EDITORS

HALF THE REPS

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RENAULT KIGER more in fact—case in point,

Men's Health South Africa - MarchApril 2022

Men's Health South Africa - MarchApril 2022