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OLIVER TREVENA
18018
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’
 ’PUBLISHER’S NOTE
Advisory Board
SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK.

STRENGTH TRAINING FOOD M O T I VAT I O N

CJ Murphy, M.F.S. Danny Boome Celebrity Martin E. Ford, Ph.D.

Owner, Total Performance chef, currently on Good Professor of education,
Sports, Everett, MA Food America for Veria Living George Mason University
Jim Smith, C.P.P.S. Candice Kumai Author,
Owner, Diesel Strength & Clean Green Drinks, R E L AT I O N S H I P S

Conditioning candicekumai.com Tammy Nelson, Ph.D.

Zach Even-Esh
Owner, Underground
Strength Gym, Edison, NJ
WEIGHT LOSS
Bob Harper Fitness expert;
trainer, NBC’s The Biggest
Loser
Chris Powell, C.S.C.S.
Trainer; author; transfor-
mation specialist, ABC’s
Extreme Weight Loss
Frank G. Bottone Jr.,
Ph.D., R.D. Author, The
Diet Denominator: Fill Your
Tank for Less
FINANCE
Roy Cohen Career coun-
selor; author, The Wall Street
Professional’s Survival
Guide; careercoachny.com
Devin Alexander Celebrity
chef; host, PBS’s America’s
Chefs on Tour; New York
Times best-selling author
SPORTS PERFORMANCE
Jason Ferruggia,
Fitness expert; owner,
jasonferruggia.com
Dan Trink, C.S.C.S.
Owner, Trink Fitness
Jon Hinds Owner, Monkey
Bar Gym, Madison, WI
Kevin Lilly Former D1
football player; trainer of
actors and athletes
ENDURANCE
Pete Jacobs 2012 Ironman
world champion, Sydney,
Australia
Certified sex therapist,
New Haven, CT
Michael Aaron, Ph.D.
Certified sex therapist
and couples counselor,
drmichaelaaronnyc.com
Moushumi Ghose, M.F.T.
Licensed psychotherapist
and sex therapist,
New York City
W I L D E R N E S S S U RV I VA L
Thomas Coyne, E.M.T.
President, Survival Training
School of California,
Tehachapi, CA
M A L E H E A LT H
Steven Lamm, M.D., Direc-
tor, Men’s Health Center,
New York University Medical
Center

Chris Bart, Ph.D. Business FAS H I O N

consultant; author, A Tale of
Two Employees
D E R M AT O LO GY
Tina West, M.D. Board-cer-
tified dermatologist; founder
of the West Institute,
westskinlaser.com
Annet King, Director
of global education, the
International Dermal Institute
and Dermalogica
PHYSICAL THERAPY
SPORTS NUTRITION
Jorge Valls Men’s fashion
Shelby Starnes IFBB director, Nordstrom
bodybuilder; owner,
Michael Gordon
shelbystarnes.com
Store director, Tourneau
Nate Miyaki, C.S.S.N. TimeMachine, NYC
Author, The Samurai Diet;
owner natemiyaki.com
GROOMING
Anthony Sosnick Founder,
NUTRITION
Anthony grooming brand
Angela Lemond, R.D.N.
Owner, Lemond Nutrition; Israel Leon Master barber,
spokesperson, American The Art of Shaving, NYC
Academy of Nutrition and
Dietetics P SYC H I AT RY

Jay Dicharry, M.P.T., Elizabeth M. Ward, M.S., Michael A. Grandner,

C.S.C.S. Director of R.D.N. Award-winning Ph.D., Instructor, Penn
biomechanics, Rebound writer, nutrition consultant, Center for Sleep and
Physical Therapy spokesperson Circadian Neurobiology

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 “Every day I need to be stronger, push
harder and be better than I was yesterday”
- Eben Etzebeth

WHAT’S YOUR VICTORY?

Share on #EVOXNATION
a division of Ascendis Health EvoxAdvancedNut rition evoxnutrition www.evox.co.za
 Edited by Nina Combs Hard-hitting news from the cutting edge of modern research

Breakthroughs

Avid fitness buffs had

a stunning 10–20% lower
risk of getting three of
the four most common
cancers.

Up Your Cancer Q Want to lessen your chances of getting the big C? Keep moving!
Consistent physical exercise may be the king of the cancer
killers, according to a ‘yuuuge’ new meta-analysis from the American
National Cancer Institute. Researchers sifted through 12 studies

Defences on 1.4 million Americans and Europeans and found that those who
worked out the most had a 10–20% reduction in three of the four most
common cancers in the U.S. — lung, breast, colon and rectal cancer — along with
myeloma, head and neck cancers, and bladder cancer. And, amazingly, they found
B e a u G r e a l y/ Tr u n k A r c h i v e

that these avid exercisers had a greater than 20% reduction in oesophagal, liver, lung, kidney, stomach, and endometrial cancer,
and myeloid leukaemia as well. Gallbladder cancer, small intestine cancer, and non-Hodgkin lymphoma showed a lowering of risk
too. And another shocking, “Gotta get exercising!” fact to come out of the study: Subjects with the highest activity levels (that is,
in the top 10% of all participants) improved their odds against getting the 13 cancers regardless of their BMI (body mass index) or
smoking habits. How often do you need to work out to give cancer the slip? Study head Steven Moore, PhD, recommends at least
seven hours of brisk walking per week. — A D A M B I B L E
 How to
really go nuts
Get more walnuts
into your diet by
Nutrition Breakthroughs
using them in…

A SNACK:
Sandwich walnut
halves between
dried apricots and Exercise KILL YOUR
cream cheese.
doesn’t make APPETITE IN
A D I P : Mix walnuts,
you hungrier 15 MINUTES
cooked lentils, 2 tbsp
Dijon, 1 tbsp red wine Q When you’re
vinegar.
Q Hoping to lose
exhausted mentally,
weight, but heard such as after a
A C E R E A L : Mix
toasted walnuts,
exercising makes trying workday, you
raisins and dried you hungrier? can stop your brain’s
cherries, whole-grain Don’t cancel your comfort-seeking
puffed cereal, dark gym membership hunger urges
chocolate chips. just yet, simply by doing a
In a small study in 15-minute high-
Medicine & Science intensity workout,
in Sports & Exercise, say researchers
at the University
two groups of sub-
of Alabama,
jects reduced their
Birmingham, USA.
daily calorie totals — So, HIIT it!
one by eating fewer
calories, and one by
exercising to burn Keep weight
off the calories. off for a year &
The intriguing you’re golden
finding: Ghrelin,
the hormone that QStick it out for a
controls hunger, year and you’ll be
spiked in subjects over the biggest
who ate less, which diet hurdle, say
made them want to University of
eat more. But there Copenhagen
were no ghrelin researchers. They
spikes in those who found that, after
exercised without that time, the body’s
dieting — in fact, at a levels of a particular
shared buffet table, appetite-halting
they ate almost 300 hormone gradually
calories less. increase, leading to
fewer hunger pangs.

Walnuts: Another reason to

love (light) beer
Q Beer without

Not so fat!Dietitians often caution against eating lots of high-energy foods, like
the beer gut — is
it possible? New
research in the
American Nutrition
Journal has linked
weight loss to the
D nuts, to avoid putting on kilograms. But a one-year study presented matured hop bitter
at a recent Experimental Biology conference in the USA found that acids that form when
when subjects ate up to 15% of their daily calories in walnuts, it had beer’s stored for a
no effect on their body weight, and even reduced their LDL (bad) cholesterol long time. But, not so
fast, beer lovers: The
levels compared with non-nut eaters. And that wasn’t the only great walnut-
amount of calories
centric revelation to come out of the meeting: A USDA study found that just in the beers with the
43 grams of walnuts a day can change your gut bacteria in a way that helps highest hop content,
decrease inflammation and cholesterol, potentially improving heart health. strong IPAs, would
Another study from the University of Georgia, USA, showed that diets high in offset any positive
polyunsaturated fats — like those found in walnuts — can tamp down hunger effects. Those lighter
brews are looking
and make you feel full. And Oregon State University researchers in the USA
Claire Benoist

Good for your six- better and better

found that a mix of walnuts and polyphenol-dense foods like fruit, berries, and pack? The hops in — just tell yourself,
green tea can quash inflammation and boost your metabolism. Go for at least beer may promote “As long as it’s cold”
weight loss.
43 grams (about 20 halves, or a palmful) every day. right?
 Health Breakthroughs

Why texting
while driving
will kill you
It’s simple: Texting at the
I wheel doesn’t just distract
you a little or take your eyes
off the road for a few insig-
nificant seconds. It also short-circuits
the part of your brain that keeps you
driving in a straight line on the road.
And not even an ace car jockey like
you is a match for a brain that’s gone
AWOL. Researchers from the Univer-
sity of Houston, USA, hoping to learn
why drive-texting is so deadly (see
You’re not just the frightening stats below), put stu-
texting — you’re dents in high-fidelity simulators and
turning off a part distracted them with texting as well
of your brain. as complex and emotional questions.
In all cases, their car handling became
jittery — but only texting caused dan-
gerous lane deviations and unsafe
also lower stress and driving, because it severed the hand-
benefits.
To Relieve Surprisingly, it fight inflammation, eye connection needed to activate the
Stress, Do turns out that an new research has “sixth sense” that keeps us on course.
Something Dirty ancient bacteria discovered. So, put your damn phone in the cub-
that thrives in soil, And, yes, the only byhole, let a passenger hold it, or use
Q You could garden, Mycobacterium thing you have to
voice activation, which research has
set fence posts vaccae — often do to get this buggy
buddy into your found is safer than holding a phone.
— hell, you could referred to as “the
even dig for buried old friend” because body, according
treasure. Just as it’s been shown to the American
long as you do it in to reduce asthma Proceedings of the
the dirt, you’ll reap symptoms and fight National Academy Studies Show that
unexpected health tuberculosis — may of Sciences study, Texting While Driving:
is to hit the dirt: The
Dig in. • Makes you 23 times more likely to crash
Q In a survey of mere act of touching
A beneficial • Kills 11 teenage drivers every day
almost 2000 Brits, or breathing in the bacteria in dirt
Eating Lunch 52% said they’ve non-pathogenic can ease stress. • Causes 1 600 000 accidents and 330 000
at Your Desk never left the office bacteria will make injuries every year
Can Break it part of your
F r o m t o p : Ya s u & J u n k o / Tr u n k A r c h i v e ; J a r r e n V i n k

to take a lunch • Is responsible for about 25% of all accidents

Your Heart microbiome.
break, and 32% • Slows your brake-reaction speed by 18%
complained that In related news, the
Japanese trend of • Makes you about 6 times more likely to cause an
high workloads often kept them from step-
accident than driving drunk
ping out for a bite. Yet a whopping 91% said “forest bathing” —
they felt happier after spending time outside. surrounding oneself • Affects you the same as driving after 4 beers
Those kind of stats aren’t just dishearten- with the sights, • Leads to a 400% increase in time spent with
ing, they’re downright dangerous, according sounds, and smells your eyes off the road
to Diabetes UK and the British Heart of nature to stay • Is similar to driving blind for 5 seconds
Foundation, who posit that work-related healthy and sane — at a time
stress could up your risk of life-threatening is now catching on
diseases like diabetes and heart disease. around the world. Sources: Nat’l Safety Council, Harvard Center for Risk Analysis
Study, Insurance. Inst. for Hwy Safety Fatality Facts, Nat’l Hwy
So step outside whenever you can: Your Yeah, we can dig Transp. Safety Admin., Nat’l Hwy Transp. Safety Admin., VA Tech
health — and productivity — will benefit. that, too. Transp. Inst., Human Factors & Ergonomics Soc.
 NEW

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Success Breakthroughs

Smokers Make Le$$ Money

Q Healthy lungs non-smokers found
not enough incen- work, while only
tive to quit? How 27% of smokers did
about a healthy — and they were
bank account? getting paid less.
Smokers don’t just Why? Smokers
pay through the may spend more
nose for cigs: They on nicotine than
also earn lower on goods/services
salaries and have that could help a job
more trouble get- hunt, the study says;
ting hired than and bosses could
non-smokers. connect smokers
A Stanford study with more sick days Is she inquisitive
in the US followed and health costs.
120 out-of-work One thing we’re and open to new
non-smokers and sure of though: experiences?
131 smokers as they They’re always out- If so, my man, you’re
hunted for jobs. side smoking when
After a year, 56% of you need them. in serious luck.

Things will get Bouncing back

Curious
C l o c k w i s e f r o m l e f t : J o n a t h o n K a m b o u r i s ; P r o p s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i ;
better (really!) after hardship?
Don’t rush it. Q Bet right now you’re
feeling pretty curious
Q Between now and
30, it’s gonna suck —
but then things will
Q If you’re having
trouble getting over a women want yourself, huh? So here’s
the deal. Researchers

more sex
from the Florida State
lighten up, says new traumatic life event — a
research from Happify job loss, health crisis,
University in the US asked
(happify.com), a divorce, or death — and 278 heterosexual newly-
science-based mental someone tries to “help” wed couples to keep a
health app. by saying, “Hey, get sex diary of the frequency and quality of their sex during a
The site analysed over it!” tell them a new two-week period. They also completed a personality profile
88 000 of its users’ American Arizona State
measuring conscientiousness, agreeableness, openness to
Peter Rosa/ thelicensingproject.com; G Fiume/Get t y

stress levels and University study shows

found that stress is that not only are people experience, neuroticism, and extraversion. When analysed,
worst in a person’s more deeply affected by the diaries showed that how frequently the couples had sex
20s, when grown-up trauma than previously (the average was three to four times in two weeks) depended
responsibilities — rent, thought, but the on the personality of the woman: In the couples who had sex
bills, career, romance — recovery period is often Not quite out
are growing faster than significantly longer too. of the Woods. the most often, the woman was more agreeable or open to new
It can take longer experiences. Interestingly, the man’s personality had no
the coping mechanisms Then tell them to go than expected to
needed to handle them. blow it out their ass. get over a trauma. effect on frequency. (Hey — curious, not curious, neurotic,
Luckily, this lets up in not neurotic — when are we not interested, right?) And since
the 30s to 40s, when
previous research shows that men usually want sex more
coping skills are more
developed. Hang in than women, this supports the notion that women really
there, it’s almost over. are the sexual gatekeepers. Moral: Love curling up with
something soft and warm? Find a curious kitten to play with
Fitness Breakthroughs

Holy Spit! When you think it’s

You Don’t Have
to Swallow That time to do the next
Sports Drink set — wait longer.

Q Simply rinsing
your mouth with a
carb-loaded drink
— then spitting it
out — can increase
performance during
endurance exercise,
past studies have
shown.
But why?
Researchers at
Brazil’s Federal
University of
Pernambuco dove
deeper into the
science and found
that swishing-
and-spitting works
mostly as a placebo:
The endurance boost
can’t be the result
of your muscles Raring to build
muscle? Rest more Q
getting more fuel,
because, well, they Lifters fall into two camps:
aren’t. Instead, Those who believe short rests
the study authors
speculate, when
your brain tastes
between sets! between sets are best for pump-
ing up muscles, and those who
say longer rests boost both mus-
the drink, it thinks
it’s about to get cle recovery and performance. Now a study in Experimental Physiology may
more muscle fuel, have settled the fight. In it, 16 untrained men did leg presses and extensions
and jump-starts the with one or five-minute rest periods between sets. Muscle biopsies were then
process by boosting taken post-workout, and at 4, 24, and 28 hours after. What the biopsies showed:
muscle recruitment. : Lifters who rested 5 minutes between sets had 152% muscle protein synthesis com-
It’s most effective,
pared with 76% for those who rested just 1 minute. To reap the benefits, research-
they say, when
ers suggest rests of at least 2 to 3 minutes. (It’s OK to work another body part

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t
you’re very hungry,
so your brain is while you wait.) But, they warn, if you’re a longtime lifter, your body may have
desperate for carbs. adapted to the stress of resistance training, so you may not get the full effect.

the Texas A&M Uni- cherry not only

Q Bone rigidity, Tart Cherry versity in the USA ended up with 47%
which is directly Powder Can have discovered a less inflamma-
And in related to bone solution. tion and 34% less
Sweeten
using Dior Homme; Patrice de Villiers/Galler ystock

Related News: density, is much For ten days, they soreness, they also
Running higher in runners of
Your Run gave 27 endurance busted out finish
Builds Better
endurance-length Q Running may runners and triath- times that were 13%
Bones, Too
distances ( half- fight heart disease, letes either a pla- faster.
marathons) than improve mood, cebo or a powder The powder, eas-
in people who are sedentary, accord- sharpen your mind, made from the skin ily available online,
ing to a study in the European Journal of and promote weight of Montmorency tamps down signs
Applied Physiology. Bones respond to loss — but it can also tart cherries; on the of physiological
stress as muscles do — that is, microfrac-
cause inflammation eighth day, they stress and muscle
tures caused by exercise heal and create
that can really kill also had them run a breakdown, they
stronger, denser bone. This latest finding
your legs, hindering half-marathon. say, in a dose of
may lead to techniques that can prevent the Leg aches are the pits.
age-related loss of bone density. recovery. Those who’d been about a quarter tea-
But tart cherry powder
can cut them in half. But researchers at dosing on the tart spoon a day.
 OPTIMUM OPTIMUM OPTIMUM
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 Everything you need to make life work for you

Raw
energy
Meet poke, a killer mix of fresh
raw tuna and veggies that’s
one of Hawaii’s most popular
dishes—not to mention a near-
perfect post-workout recovery
meal
BY PAU L L . U N D E RWO O D
PHOTOGRAPHS BY JARREN VINK

Q Poke bowls are so

popular in their
Hawaii homeland that
even liquor stores sell
them fresh. But unless
you’ve spent time in the
American State of Aloha,
you probably haven’t
heard of them. That’s
about to change. The
term poke (POH-kay)
means to section, slice,
or cut. And that’s exactly
what you’re getting
with a poke bowl — a
raw salad that combines
tuna with fresh veggies
and a bed of grains such
as brown rice. Together,
the bowl contains every-
thing you want after
a big workout: protein,
fibre, and good fats —
Bring the heat.
with hardly any calories. This spicy poke
With poke spots popping variation uses
mayo instead of
up all over the USA, we soy sauce.
asked Drew Crane, co-
founder of Wisefish Poké
in NYC, for a quick tuto-
rial on making our own.
 O Game Changers Get a grip

LIES WE LIVE BY

Myth: “If your muscles

When you
aren’t sore the next day,
hook-grip, your
thumb wraps
you won’t make gains.”
the bar first.
Q What scientists you’re never sore,
know about muscle you’re probably not
growth can be training with enough
summarised in two variety to cause
words: Not much. It’s muscle breakdown.
long been theorised But according to a
that delayed-onset 2013 paper on the
muscle soreness subject published
(DOMS) — the aching by the American
you sometimes feel a National Strength
day or two after lifting and Conditioning
— is an indication of Association, you
muscle damage done shouldn’t chase
by hard training. soreness, either.
Muscle damage “High levels of
is thought to be soreness… is a
necessary, to some sign that the lifter
degree, for muscle has exceeded
growth. But people the capacity for
are most often sore the muscle to
when they change repair itself… The
up their workouts or applicability of DOMS
they’re brand-new in assessing workout
to lifting, and some quality is limited.” A
find they rarely get better way to judge
sore at all. So does your workout? The
soreness matter? If results.

Never drop Q Ron Mathews has

trained a who’s who

the bar again H O L LY W O O D

MUSCLE

Get jacked
like Joe
of celebrities, includ-
ing Hugh Jackman and
Joe Manganiello, and
his No. 1 training tip
Sink your hooks into
a new PR with this grip
technique
Q If you deadlift or perform Olympic lifts
(snatches and cleans), you’ll reach a point
when the weight is too heavy for you to control it
Manganiello
Muscle up
is…drop sets.
“I’ve done this with
all my celeb clients”,
By Sean Hyson, CSCS with a conventional overhand grip. At that point, with drop sets says Mathews. “We
Photography by lifters often switch to an alternating grip — one work up to a heavy S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r

James Michelfelder
palm facing down and one facing up — for more set of four to seven
reps, then drop the
support, or they use lifting straps. The problem
weight by 30–50%
with the alternating grip is that the imbalanced hand and do 8 to 12 reps.”
M a n a g e m e n t u s i n g D i o r H o m m e ; M a n g a n i e l l o : P e t e r Ya n g

positioning can cause the bar to twist away from your Reducing the load and
body during a rep, hurting your back. The problem with cranking out more
straps is that they do too much of the work for you, secur- reps without rest
ing the bar without maximum use of your grip mus- allows you to keep
cles. Enter the hook grip. Push your palm into the bar, training the muscles
and then wrap your thumb around it first. Now wrap past where they
your fingers over the bar — your index and middle fin- would normally fail,
adding more stimulus
gers will layer over your thumb. From now on, the bar
for growth. Try drop
will never slip out of your hands when the weight gets
sets on dumbbell
heavy, and it won’t go flying when you thrust it overhead. presses, curls, and
FOR MORE
TIPS FOR A
One caveat: The hook grip hurts like hell for the first few machine exercises.
BAR-CRUSHING months you do it. Your thumbs will feel like they’re in a For more on Mathews’
GRIP, GO TO
MENSFITNESS vice till then, but wrapping them in athletic tape will help. training, visit ron
.CO.ZA
Use straps on your heavier sets until you’ve adapted. mathews.net.
 MKI

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O Game Changers Lose it

Bite me
Tame away-from-home hunger pangs with
these 21 (three weeks’ worth!) of healthy,
filling, low-cal, easy-to-carry snack
combos By Adam Bible

Q No matter where you go, it pays

to have healthy snacks in small,
cheat-deterring portions on hand. If
you snack from those instead of larger
bags or boxes, you’ll eat half as many
calories, a study in the International
Journal of Obesity found. These guy-
appropriate, 200 (ish) calorie munchies
will take the edge off hunger and keep Tower of power.
Slice an apple and
your metabolism firing high. And for layer on peanut
more ideas plus clever ways to tote your butter for an on-
the-go protein hit.
mini meals, go to mensfitness.co.za

NOTE: Macros below are listed as: Hack Your Snacks

(Calories/Protein grams/Carb grams/Fat grams). Quick, clever ways to carry them along
Weigh Cool Scale
15. PB&A Double-Decker
Healthy, Hearty Snack Packs Q Core apple, slice across. Spread pb across
slices, restack; carry in small jar/container.
1. 2 Babybel 8. Isopure Zero
cheeses, 1 apple Carb protein drink, 16. Cheap-Ass Cheese Sticks
(235/11/25/12) ½ banana Q Cut a 350g cheese block into 30g slabs;
(213/41/14/0) bag up and use for quick hunger stoppers.
2. Hard-boiled egg,
half an avocado, 9. Protein bar with 17. Avocado “Scotch Egg”
packet of chilli a minimum of Q Halve avocado, toss pip. Enlarge cavity,
sauce (192/8/6/15) 20g protein and a add split hard-boiled egg, close, foil-wrap.
maximum of 10g 18. Slam-Dunk Dipping Jar
3. Granny Smith
sugar Q Put 3cm peanut/almond butter in small
apple, 14 grams
(about seven) wal- 10. 1 scoop protein jar; fill with carrot, celery, or apple slices.
nuts (182/4/26/9) powder, 170 grams
19. Moo’vable Feast
Greek yoghurt,
4. Banana, 40 grams Q Take 4 of 8 cheese wedges out of Laugh-

A p p l e : F o o d s t y i n g b y S u z a n n e L e n z e r ; P r o p s t y l i n g b y E m i l y R i c k a r d / Tr i c i a J o n e s ;
splash of water
(about ¼) 85% ing Cow box; fill side with veggie/apple
(249/40/11/5) QCalling the new Withings Body
dark chocolate bar slices.
(170/2/30/6) 11. DIY trail mix: Cardio a “scale” is like calling
Lockheed Martin’s F-22 Raptor a 20. Handy Hummus
crumbled protein
5. 1 piece light string Q Set hummus in closed condiment cup in
bar, 1 tbsp trail mix, “flying machine”. This sleek baby
cheese, 28 grams small container; add veggies/pita chips.
½ tbsp hemp seeds not only sends your weight to an
(small handful)
(224/15/20/11) app so you can easily track it. It also 21. Frozen Fruit Bites
unsalted mixed
nuts (230/11/8/18) 12. 1 cup whole-grain measures (among other things) Q Fill zip bag with ripe berries/sliced fruit;
puffs cereal, bone/muscle mass and heart rate. In freeze. Dip in/add ricotta for a rich kick.
6. ½ cup cottage
1 scoop protein fact, it’s the first scale ever to track
cheese, ½ cup PORTION
powder, almond cardiac output, an excellent indicator
blueberries, 14 OF THE
milk (210/22/26/4) of cardiovascular health.
grams (about MONTH
12) almonds 13. 2 MyProtein prime And remember: Daily weighing helps
(224/19/18/9) beef biltong sticks you keep off the kilograms you lose, 30g hard
Scale and dice: Jarren Vink

(myprotein.co.za), as a recent Cornell University study cheese (about

7. 3 cups popcorn, 100 cal)
1 piece light string in the USA confirmed — good news,
3 tbsp nutritional = 4 dice
cheese (190/26/3/9) since most research shows that
yeast (for protein/a
nice cheesy 14. ¹/3 BelGioioso about 40% of dieters gain the weight
flavour), ½ tsp chilli Fresh Mozzarella, back within the first year.
powder, pinch of Prosciutto & Basil R3 050, fruugo.co.za
salt (200/16/34/3) Roll (230/20/0/17)
 O Game Changers
Super spices
Be cause just a
pinch of the right
spice can do more for
your health than a
pound of most other
foods
By Shawn Donnelly
Photograph by
Jonathon Kambouris
Scientists have long
known that spices are
terrific health boost-
ers: They have anti-
oxidant properties,
they’re great for your
heart, and they can
reduce inflammation.
But they’re also now
seeing a link between
spice consumption
and increased brain
function. “It boosts
signalling power —
how the brain sends
messages to the rest
of the body”, says
Drew Ramsey, MD,
of the American
Columbia University
College of Physicians
and Surgeons, author
of The Happiness Diet.
Here are the ones to
eat right now.
Turmeric
WHY IT ’S GREAT
Prop st yling by Sarah Guido/Halley Resources
Ramsey says this is the
No. 1 spice that South
African men should get
more of for its antioxidants
and its ability to foster
brain growth.
HOW TO EAT IT
Add a pinch to scrambled
eggs, roasted vegetables,
Indian food, or soups. Tur-
meric can be eaten several
times a day, and black pep-
per boosts its effects.
Add some kick
Mustard
WHY IT ’S GREAT
Researchers at Oxford
Polytechnic Institute in
England found that just one
teaspoon of mustard pow-
der increases metabolism
by up to 25%.
HOW TO EAT IT
Ramsey suggests high-
quality stone-ground
mustard or even mustard
seeds. “That’s where
the phytonutrients live”,
says Ramsey.
Cinnamon
WHY IT ’S GREAT
Cinnamon has antioxidants
called polyphenols that stabi-
lise insulin levels and reduce
cravings. A study in the Ameri-
can Archives of Biochemistry
and Biophysics found that it
also reduces tummy fat.
Scientists are HOW TO EAT IT
now seeing a link Cinnamon is a natural
between spice complement to hot cereals
consumption and and a good substitute for
brain function. sugar. You can even shake a
little over your coffee.
Ginger
WHY IT ’S GREAT
Ginger is a cure-all for
digestion issues and “great
for upset stomachs”, says
Ramsey. In fact, ginger not
only improves common GI
problems, a study in the
Journal of Gastroenterol-
ogy and Hepatology says it
even helps speed up your
internal plumbing, which
boosts metabolism.
HOW TO EAT IT
Ginger is a common spice
and tea, and many prefer to
grate the fresh root, found
in produce aisles.
Cayenne Pepper
WHY IT ’S GREAT
Capsaicin, the active
ingredient in chillies and
cayenne, sends anti-
inflammatory signals —
great for recovery. It’s also
been shown to suppress
appetite, reduce stomach
fat, and boost metabolism.
HOW TO EAT IT
Cayenne is delicious on
meat and other proteins;
use it as often as you can
stand the heat.
O Game Changers Attack your weak points

Booty builder.
The hip thrust works
the glutes in a way
deadlifts can’t.

Kick butt The women’s vote is in:
Across the board, they’re
turned on by a guy with a
great butt. So start training
those glutes now!
By Sean Hyson, CSCS
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e
Q
(and Take Numbers)
A recent Men’s Fitness poll of women found that their favourite trainable
part of a man’s body (i.e, not the eyes or smile) is his ass. So why are you try-
ing to fit in another chest-and-arms day? Training the glutes isn’t just a way to
make yourself more attractive to the ladies, it’s also the key to lifting heavier, pre-
venting injuries, and improving performance at any sports you play. We talked to
the ultimate resource to bring you the definitive guide to glute training.

Photographs by James Michelfelder went right into my back.”

The Missing Piece (of Tail)
Your glutes work on most lower-body exer-
cises, particularly squat and deadlift varia-
tions, but Bret Contreras, PhD, a strength
coach and researcher (bretcontreras.com),
says the conventional lifts weren’t enough
to get his butt in gear. “In high school I had
no glutes to speak of ”, he says. “My legs
Once he discovered how to train
glutes more directly, however, his lifts all
improved and he was finally able to fill
out the seat of his pants. “There’s different
regions of the glutes”, says Contreras.
“Different actions and ranges of motion
that need to be strengthened. You have to
have variety.”
 Butt kick.
Drive through
your heels to
raise your hips.

Glute Gun
For a well-rounded backside, the thrust is a must

Q The hip thrust is the most popular glute exercise,

and thought to have major carry-over to squat and
deadlift strength. Here’s how to do it.

Barbell Hip Thrust

Sit on the floor and roll a loaded barbell into your lap. You
may want to use a bar pad or squat sponge for greater
comfort. Bend your knees 90 degrees and plant your feet
on the floor, turning your toes out about 30 degrees. Rest
your upper back on a bench. Brace your abs and drive
your heels into the floor to raise your hips until they’re in
line with your torso.

Nowadays he’s such movements (on one or for three to four sets of of 20 to 30 reps. “Do hip along for the ride.
an authority he’s known both legs), hip hinging 3 to 12 reps. Hip hinge/ thrusts twice a week”, he “You could just throw
in the fitness industry as (including any deadlift deadlifts can be done one says, “one day for lower in some leg extensions
“the Glute Guy”. variation), lateral or to two times for the same reps, like 5, and one day and leg curls in addition
Beyond helping your rotary movements (such sets and reps. Lateral for high reps, like 20”. to the four glute catego-
body look better and lift as walking sideways glute work should be Another benefit of ries and that’s all you
heavier, strong glutes with a band around done for high reps to glute training is that, for have to do [for complete
are essential for athletic the ankles), and hip finish off your leg work- the most part, the quads leg development]”, says
performance. thrusting (extending outs — two to three sets and hamstrings come Contreras.
“Sprinting, jumping, your hips with your
cutting from side to side, upper back supported,
swimming, and striking such as a wrestler’s
all use the glutes”, says
Contreras.
bridge). Contreras’
favourite is the thrust
Hard Facts
Our Training Director, Sean Hyson, solves your workout conundrums
And if you suffer from (see “Glute Gun”, left,
lower back, hip, or knee for a description), a
“I’m loving my outdoor workouts in the sun.
pain, working the glutes move he’s done more to Is there anything I should do to ensure
can help fix that too. popularise than anyone. that I stay hydrated?” JAMES B, CAPE TOWN

“If you have stronger A 2015 study published

Q  If you’re doing circuits in the park, drinking regular water
glutes, you’ll use them”, in the American Journal before, during, and after ought to cover it. (The American
says Contreras. Then of Applied Biomechanics College of Sports Medicine recommends downing 500ml
within two hours prior to training.) But if your workout is
you won’t have to rely compared the hip thrust
jogging for 90 minutes or more and you sweat heavily, you
on weaker muscles, to the classic back squat, risk losing electrolytes — minerals like chloride, potassium,
like the spinal erectors concluding that the and sodium that allow you to perform optimally.
At that point, it could be helpful to have a banana on
or hamstrings. That, thrust activated the hand, or a drink to hydrate like Aquahydrate, which offers
in turn, leads to better entire glute region — and increased pH as well as electrolytes, helping the water
form on your lifts. part of the hamstrings — buffer acid in the body. A study published by the US Wil-
derness Medical Society showed that subjects who drank
better than performing water fortified with electrolytes achieved better hydration
squats did. than those drinking water alone, and could afford to drink
Bringing Up the Rear less water as a result.
Contreras recom-
There are four glute mends performing one Sean Hyson, CSCS, is the Men’s Fitness Training Director and author
of 101 Best Workouts of All Time, 101bestworkouts.com.
training categories, says squat exercise one to
Contreras: squatting three times per week
O Game Changers Worship her

Fitness
guru
Lisa Raleigh is our hot seat hot
topic this month, and she’s openly
sharing with us her passion for
health and fitness and why she
loves helping others reach their
best potential.

By Charelle Johnson

Where did you grow up and what sparked your interest in health and
fitness? I grew up on a farm in Mid Illovo, between DBN and PMB. I was a
passionate gymnast and ballet dancer, so I was very disciplined on the exercise
and nutrition front. My extra-curricular activities fostered a love for exercise
while boarding with different families gave me insight into relationship
dynamics, developing my EQ and interest in people and their behaviour. I
knew that one day I would love to merge my passion for health and wellness
with my love of people. Tell us a bit about your NGO the LIVERIGHT
Foundation and what it’s all about. I began the foundation
a few years ago with the intention of helping the needy gain access to health education and resources
they required but couldn’t afford. We currently only do ad-hoc work at the moment. This requires a lot of
effort getting the government on board, pitching tenders, waiting periods, and if we get the work, getting
started. The focus is on the implementation of healthy street fairs - with 25 to date. Here, the less affluent I have always loved
areas of Gauteng enjoy entirely free fairs that allowed them to get tested for cholesterol, blood pressure that nurturing
and glucose - with interactive workouts, wellness experts, goodie bags, samples and tasters. We are hoping element of helping
to slowly grow our services to keep bringing the community free health education and opportunities. people.”

Your online challenge ‘Well I Am’, is aimed at helping others reach their
fitness goals. Do you have a passion for helping others improve their
health, and if so, why? After I had a baby, I decided to consolidate my
businesses under one umbrella. ‘Well I Am’ has moved from a public
sphere into a corporate one, where companies and corporations can
now enjoy fully-managed, tailored wellness challenges to help their
employees build wellness foundations for life. I will be launching
a number of online programs this year, which will include a healthy
cleanse called Elimin8, a Bounce Back program to support weight-
loss, and a rebounding training program. From a young age, I used
to passionately treat my dolls for all kinds of illnesses and ailments,
feeding them, nursing them and making sure they received their
‘medicine’ every day after I got home from school. I have always loved
that nurturing element of helping people. Has becoming a mother
changed your outlook on health in any way? My outlook has changed
somewhat, but with regards to myself I have actually become more
relaxed. I currently have the 80/20 philosophy. My longer, 90-minute
workouts have been replaced with much shorter, higher intensity ones
roughly 5 times a week or when I can steal the time away from work.
Stress management is one of your specialities. How would you say
one’s stress levels impacts their health and fitness? These days, most
of our stress is mental, but our bodies still react to it. We release stress
hormones, but since there is usually no physical threat and, in turn, no
physical response, none of these bodily changes are put to good use, and
we are left with digestive trouble, fat stored around the abdomen, and
too much adrenaline and cortisol in the body. In today’s high pressured
environments, combatting daily and chronic stress is one of the most
important ways to improve our health and weight. You have recently
launched your online initiative Mumentoes. Tell us a bit about the
initiative and what it aims to do. Mumentoes is an online hub of content
directed towards families of all sizes and ages: Primarily women who
want to fall pregnant, expecting moms, new parents, and young
families – all looking to enhance their physical and mental health, and
that of their growing families. I want to help create the content we need
to be the best versions of ourselves – focusing on being a woman first,
and then a mom. We’ve just launched a brand new site lisaraleigh.co.za
and have some exciting collaborations with other brands to bring our
viewers the best information, education and products we can. Which
exercises from your show “101 Exercises to Try Before You Die”, are a
vital part of your weekly workout routine? At the moment, I practice
HIIT workouts, I run, I love rebounding and I practise Bodytec once a
week – which is training through electromagnetic stimulation instead
of weights. My exercise requirements are bent towards being home-
based, high intensity and short. Being a Biogen Ambassador, you have
access to some of the best supplements in South Africa. What are your
four favourite supplements? I take digestive enzymes every day after
my most complex meal, I love pre and probiotics, which are essential
for gut health. I’m a vegetarian so the Biogen Iso-Whey features in my
diet daily – often twice a day – to keep my protein quota up. Lastly, I love
the delicious protein bites, which I eat as an after dinner treat instead
of chocolate. Are you currently working towards any new projects to
promote health and fitness? I will be launching The Belly Book in
2018, an instructive and educational approach to targeting stubborn
fat – for men and women. I am currently filming for Dis-Chem and
Biogen focused episodes on SABC 3’s Expresso, and I am looking to
launch my own TV program next year. I will be offering moms small
wellness meet ups around SA, which will be instructive, interactive
and a fun way to share information about building healthier lifestyles.
What advice would you give anyone who has just started on his or her
health and fitness journey? Just start! We often psyche ourselves up
before diving into any endeavour, where the end goal is built up to seem
like something huge and unreachable. Don’t sell yourself short before
beginning; rather start small with a handful of little changes you can
commit to today. Once you have felt the rewards of any healthy change –
however insignificant it may feel – you will be motivated to move a little
further in that direction. Something as simple as adding in a weekly
walk, or reducing your sugar intake or eating fewer refined carbs are all
stepping stones to a significant and lasting change. Just start!
J U L YM
/ AAUYG2 2001273 MMEENN’ ’SS FFII TT N
NEES
SSS 3
2 73
O Game Changers Inspiration

Reps vs
Views
Evox Nutrition sponsored athlete, YouTuber and
one of the youngest WBFF Pros in the world, Jesse
Pretorius sits down with us and talks us through his
personal take on nutrition - including his favourite
Evox supplements, trying to make it on YouTube, who
inspires him and his plans for the year ahead.

By Charelle Johnson Let the desire to

win consume you
positively and
don’t sacrifice
your relationships
for the goal.”
What sparked your interest in fitness and inspired you take it to the level of
competing in Pro level fitness shows? I loved playing rugby when I was young
and I really wanted to be the best player I could be. I knew that being bigger and
stronger would help. I noticed the physical response and changes in my body.
Due to an injury however, I had to stop playing rugby, and therefore decided to
begin competing in fitness shows. I’ve been hooked ever since. Is there anyone
in the fitness industry who inspires you most, and why? Calum von Moger. He
has such a relaxed view on training and dieting, yet he still does what needs to
be done at the end of the day. I like seeing top athletes maintain some normalcy
in their lives. What is your favourite muscle group, and your best exercise to train it? I love working on my back. The bent-over row is my
absolute favourite exercise. I incorporate it into all my back training routines. How would you describe your daily diet and your personal take
on nutrition? I am relatively flexible. I don’t want to feel like I am being deprived of nice foods. However, when it is time to get lean, I am
always 100% dedicated to sticking to a rigorous diet. What advice would you give anyone looking to get started on preparing for their first
fitness show? Never become a zombie. Don’t neglect friends or family. Let the desire to win consume you positively and don’t sacrifice your
relationships for the goal. You’ve started your own YouTube channel. Why the move into video media? I’m very creative when it comes to film
and editing. I can’t sing or draw, so editing and making funny or motivational videos makes me feel somewhat creative. I saw a gap in the
South African fitness industry, and decided to take a leap of faith. What is your favourite cheat meal and how often do you have it? Anything
coated in calories, usually a pizza or two. I cheat two to three times a week. What motivates you to go to the gym, even when you don’t want
to? Honestly, I read a Batman comic (or watch an episode) where he has to endure hardship and persevere. What are your four favourite
Evox Nutrition supplements? 100% Advanced Whey Protein; Alpha Resurgence BCAA’s; Alpha Overhaul Recovery; Testo HGH. What are
your plans for the remainder of the year with regards to fitness? Currently, I don’t have any plans as yet. However, I want to stay lean and
maintain my condition. I’d like to inspire and motivate people using social media outlets, like I currently do on my Instagram and YouTube.
O Game Changers Ride

Crazy custom
Get acquainted The original and What’s more three-cylinder interview I did with there I bought out

with the Triumph first Triumph exclusive than that engine sitting in line Theunis regarding the first partner.
Rocket was you might ask? with the chassis, both: Theunis: “My Three years later
manifestation that’s
launched in 2004. A one of a kind the Rocket X is dream was to own I bought out the
meaner than the It’s undergone extreme build from home to the world’s my own motorcycle other partner,
a number of Reconstructed largest production dealership and build meaning the shop
Dark Knight, has
developments and customs, that’s what. motorcycle engine. custom bikes and was mine. That is
bullet-like torque, changes over the When the bike Delivering a 221Nm cars for a living. when I decided to
and wails like a years to reach the arrived at the studio sledgehammer Who wouldn’t love start Reconstructed
current Rocket III for photographic of torque at just that right? After customs. I bought
demented demon
spec. The Limited work my jaw almost 2750rpm. Would you school, I started myself a brand new
straight out of hell. Edition Rocket X fell off. It looks like think that’s enough as an apprentice Triumph Rocket.
By Gavin Perry that was launched a bike they could power? Maybe? Not at a dealership in I uncarted it and
in 2015 has been the use in a Batman so, apparently. This Centurion. I then took off as many
biggest, meanest movie, as mean and particular custom started selling things I could to see
and baddest version as dark as the mind build was the very accessories and where to start. At
that Triumph has can imagine. It even first bike ever bolt-on parts. Soon that time, I didn’t
ever produced sounds like Satan done by Theunis after, I became a have JP in the shop.
- with only 500 coughing when you de Bruin, founder salesman and from So I did it with
bikes made start it, evil and scary of Reconstructed,
worldwide. Each to listen to, and oh when he started his
unit is individually how hair-raisingly dream of building
numbered on a awesome! custom bikes and
billeted aluminium A standard cars.
side panel name Triumph Rocket is The story behind
badge giving the by no means a small this bike and its
owner that ultimate or nimble bike and build is more
status and ride at 367kg ‘massive’ historical and

FOR MORE ONTHIS

exclusivity that is as accurate a awesome than just
CUSTOM CREATION,
GO TO you just don’t get description as you’ll the bike. Here is a
MENSFITNESS.CO.ZA A glimpse of black and silver leaves the rest to the
anymore. get. With its 2294cc little insight into the mercy of your imagination.
normal everyday look at for any really got to ride it the peace and quiet
technicians. bike enthusiasts properly, getting a wherever I felt like
Basically, I told out there. So that feel and appreciation missioning to. The
them “cut here, weld is what I wanted. for all that it is. The bike is an absolute
there, make this I stripped the ride is brutal, it’s loud monster, and
fit like this here”. complete motor and and obscene, and photographed well. It
If you know what I ECU out, crated it everyone knows has a look that can’t
mean. I finally began nicely and off it went you’re coming… be matched.
to see an image to them with a note and then sees you What a unique and
of the end result. I spray painted on the leaving like a bat historical review
quickly realised that crate saying ‘MAKE out of hell. My word, it’s been for me. I
this bike is going FAST - Regards the bike is fast! The loved the entire
to be a real head Reconstructed’. They gears feel like they process. It renewed
turner. With that sent me an invoice can rev and pull my excitement for
From the front the custom grips, throttle, levers and
in mind, I couldn’t and that is what endlessly. It’s so the South African mirrors seem to operate in unison.
bear the thought of they did. They sent brutal you actually custom bike market.
the performance back a 201kW with hold on for dear life, It makes one look
not living up to 310Nm of torque - and the adrenaline at a standard bike
the mean looks. remember standard rush is just so and wonder what
I began looking was 221Nm! The addictive that I found it could actually
at performance compression was myself riding it often, become if the crew
options. I wanted bumped up from 9.1 making any excuse at Reconstructed got
this bike to be the to 11.9. We had full to go and destroy their hands on it.
meanest most custom headers and
badass bike in SA. finished it off with
CHECK THIS…
I wanted it to say custom Akrapovic
After the ‘engine assist’ from
“FU” when it comes Titanium slip-ons to Carpenter Racing, the rest of the
down the road. ensure the airflow mods were as follows:
Initially, I looked at was 100% correct for • Full custom paint job
the supercharged the motor.” • Pro taper handle bars
option, but then Speaking to • Custom chopped frame and rebuild
I came across a Theunis and seeing • Triumph brakes by Brembo
• Carpenter Racing normal aspirated 201kW
company in the his passion and engine upgrade
States called love for what he • Ohlins internals
Carpenter Racing, does makes you • Tune Boy flashed ECU by Carpenter Racing
an industry appreciate the bike • LED headlight conversion with custom head
light board Looking down to see the custom airflow kit and speedo
leading motorcycle he built so much
• Custom BMC airbox kit cluster.
performance more. • Custom Triumph Footpegs
upgrades company. Reviewing the • Blackout Kit
They were bike was very • Custom Seat
responsible for the exciting for me. To • Manually Adjustable timing chain
• Rizoma Parts
World Landspeed have Nicole Louw
• Pirelli Tyres
Record in the Castrol photograph it, and
Rocket, which has then getting to ride
The end result was exactly what Theunis was
two of my Rocket’s it, was an awesome going for. He’d created a head turning bike
motors in - with experience. Theunis that put him on the map, scoring numerous
magazine reviews, television appearances
a massive Turbo was kind enough to
and features at various bike shows. It was the
charger. It’s really leave the bike with start of many more awesome builds to come. The exhaust manifold all wrapped in black to com-
worth having a me for a while so I plete the look.
O Game Changers Mix it up

The ideal punch

ratio: one of sour,
two of sweet,
three of strong,
four of weak

Knockout
punch
There’s no more ideal drink for
sending off summer By Brian Good
Photograph by Jarren Vink

Q Now’s your chance to make

your own seriously tasty
punch. We’re not talking about
simply spiking a bowl of juice, or
fermenting random fruit in old
ice cream containers for weeks
in an attempt to make your own
homemade cider. The traditional
punch bowl has had a recent
surge in popularity, this classic
concoction — considered by many
to be the world’s first cocktail —
really is the perfect party drink.
Drink st yling by Ali Nardi

TRY THIS…
Blood Orange
Thai Chilli Punch
1 750 ml bottle silver tequila
1 375 ml bottle orange liqueur
2 cups blood orange juice (Can’t find it? Use OJ
and pomegranate juice instead.)
½ cup lime juice
1 cup sparkling water
1/
3 cup Thai chilli simple syrup
2 oranges, washed and thinly sliced
1 lime, washed and thinly sliced
• Ice (to serve)
• Smoked sea salt (optional for glass rim)
TO MAKE:
1) Add tequila, orange liqueur, blood orange
juice, lime juice, sparkling water, Thai chil-
li simple syrup, and orange and lime slices
to a punch bowl and stir until mixed well.
Serve punch in a glass filled with ice. Op-
tionally, rim glass with smoked sea salt
and garnish with a slice of orange or lime.
2) For the simple syrup: Combine equal parts
water and agave nectar in a small sauce-
pan and stir to dissolve. Add three Thai
chillies, quartered, and bring to a simmer
for 5-10 minutes. Let cool before using in
cocktail.
First, get a bowl
“Every culture has its own take on
punch, but the message is always the
same: Bonding over a cup together”, says
Mariena Mercer, Chef Mixologist at The
Cosmopolitan of Las Vegas, USA. “I love
it at parties because it enables me to step
away from the bar and mingle with my
guests. I’ve ended many a party feeling
like I just pulled a shift. I much prefer
having a couple of punch bowls and
enjoying the party alongside friends and
family.”
Next, create your own custom punch
The word punch has nothing to do with
the drink’s kick. The term actually comes
from the Sanskrit word for five — the
number of ingredients a traditional
punch includes (alcohol, sugar, lemon,
water, and spices). Although it’s hard
to go wrong with a basic ratio of 1:1 or
1:2 alcohol to mixer, most experts agree
on a slightly elevated formula: one of
sour, two of sweet, three of strong, four
of weak. “For example, mixing together
one part lime juice, two parts sweetener,
three parts rum, and four parts water”,
says Mercer.
STEP 1: Decide on your booze. Vodka
is most versatile, says Derrick Turner,
Head Bartender at Harding’s NYC, USA.
“Whatever ingredients you pair with
it come through very strong.” Gin and
rum pack some flavour but are still easy
to work with. “Tequila requires a bit of
finesse, and if you use whisky or bourbon,
just aim to complement the flavour —
you can’t change it or cover it up”, he says.
STEP 2: Select a sour. Your mixer options
are endless: Vodka and gin work best
with fruit juices, according to Mercer.
“With whiskies, I favour autumnal
flavours like apple, cinnamon, and
ginger”, she says. Rum is ideal with
sweeter citrus juices like pineapple and
sweetened grapefruit. “Bourbon goes
nicely with orange or lemon but fights
with lime, and tequila is happiest with
grapefruit and lime”, says Anjoleena
Griffin-Holst, Beverage Director for
South Carolina’s Table 301 restaurant
group in the USA.
S T E P 3 : Pick your sweetener. The easiest
options for punches are diluted agave
nectar or a quick simple syrup that
you can either buy or make yourself.
Or, go old-school and make something
called ‘oleo saccharum’ — the original
sweetener used in most Prohibition-era
punches. To prepare it, use a vegetable
peeler to strip the peel off some citrus
fruit. Coat the chunks of peel with a
tablespoon or two of sugar (white for
vodka or gin punches; brown for rum or
whisky drinks) and let the mixture sit for
a couple of hours so the sugar can absorb
flavour from the peel. To use the mixture,
just add water as needed to dilute the
sugar/peel to a thin syrup, strain out the
peel, and pour the liquid into the punch.
S T E P 4 : Finish it up. For the four parts
punch dilutor, you can use water or
something a bit more flavourful like
green or black tea, flavoured water,
sparkling water, white wine, champagne,
or even soda. Combine all your ingredi-
ents together. Add an optional handful
of fresh fruit, cucumber slices, or diced
hot peppers or herbs, and then top your
punch off with a bit of spice — a few
dashes of bitters are ideal.
Finally, serve it up cool and classy
Q If you don’t have a punch bowl, Mercer
recommends checking out your local
thrift store or an antique shop for a retro
option that will cost practically nothing.
Or, pick a vessel that’s uniquely you.
Anything that can hold liquid will work:
A metal bucket, flower pots, a fish bowl,
stock pots, cookie jars… even a hollowed
out watermelon or pumpkin, suggests
Griffin-Holst. Then add some ice — you
want the biggest cube possible, so it
melts slowly. Last, and most important:
Make more punch than you think you’ll
need. “Treat it like firewood”, says Turner.
“When you think you have enough,
double it!”
 Learn It! Tips and tactics for living smarter
How to
FAST
(and not
want to die)
It’s not a joke: A lot of guys today
are getting straight-up biblical
with their diets. Should you be
skipping meals to drop
kilograms? Our correspondent
tightened his belt to find out.
Here’s how he (barely) lived
through it.
RIGHT WHEN YOU’RE getting used to a “no-carb” world,
along comes a weight-loss trend even more difficult
than forgoing bread: Forgoing food. Intermittent
fasting (cycling between periods of fasting and eating)
is the latest dieting craze to devour pop culture. The
most buzzed about version is the “5:2” fast: Five days a
week you eat like a normal human being, and the other
two you, well, basically starve yourself. American talk
show host Jimmy Kimmel used the 5:2 to shed kilos,
and a small army has joined him. To visit 5:2’s website
is to visit some sort of online tent revival: “It’s very easy
to do and to maintain!” gushes one dieter. Another
enthuses, “It makes me feel healthy and energetic!”
According to science, it’s not bogus. In fact, fasting
in short intervals allows you to “surprise” your body,
which keeps your metabolism revved. There could be
health benefits beyond just burning fat, too. A slew
of studies have emerged suggesting that intermittent
fasting, or “IF”, can trim cancer risks, lower
cholesterol, improve insulin sensitivity, and even
blunt the effects of ageing. While there are obvious
drawbacks (read: Misery), the plan is also shockingly
simple: On your two “fast” days, you eat 25% of your
typical daily caloric intake — for me, roughly 600
calories. A slice of pizza, two Snickers bars, a giant
platter of cabbage? All fair game. Sound crazy? It is.
And it was, the 10 days I did it...
W E D N E S D AY ( N O R M A L )
OMG, here I go...
I visit the 5:2 website to calculate
D AY
my BMR, or base metabolic rate.
1 I input my height (1.86m) and
weight (78.7) and it spits out a
BMR of 1754 calories, meaning that’s how
many calories my body burns even if I sit on
the couch all day. Assuming a “moderate”
activity level, the calculator gives me a
target of 2400 for eating “whatever I want”.
That 2400 is way more than I thought I’d
have, so I celebrate with a sandwich for
lunch and tacos for dinner. But I know the
next day, my first fasting day, will bring pain.
My advice: Use nonfasting days as an
opportunity to plan your fasting meals,
since you’ll be at full strength. Once you’re
fasting, it’ll be hard to concentrate.
Also, know that there are multiple fasting
strategies. Some people hoard their 600
calories for one big lunch, while some nibble
throughout the day. I opt for a three-snack
system: 200 calories in the morning, 200 at
noon, and 200 for “dinner”. The logic? I’m a
morning person and write immediately
after breakfast, so eating nothing until
lunch wouldn’t make sense. Think about
when you need to be productive.
W E I G H T: 78.7kg
MORALE: Cautiously optimistic.
T H U R S D AY ( F A S T I N G )
Learning to eat invisible food
The morning feels surprisingly
D AY normal. I eat a small bowl of
2 oatmeal (cinnamon but no syrup
— 200 calories), knowing that it
will provide a mix of carbs, fibre, and
protein. So far, so good. The diet has no
restrictions on coffee, thank God, so I retain
my will to live. Then the hunger hits. Best
coping strategy? Drink lots and lots of
water. Just pretend that it’s food.
Mmmmmmhhhhh! Delicious. At noon I eat
some Greek yoghurt, as it’s low in calories
(140) but packs plenty of protein. (Another
good option would be a protein shake.) My
gut rumbles. I get dizzy. In a work meeting,
my stomach emits the sound of a dying
aardvark. (I pretend it wasn’t me.) I
Prop st yling by Angela Campos/Stockland Mar tel
fantasise about a hard-boiled egg I had
planned as a snack, but the meeting runs
long and the egg is abandoned. My soul is
crushed.
On the commute home I try to focus on a
book, but I’m so light-headed I read the
same sentence 17 times. Finally, I prepare
my dinner: 260 calories left. I use an
electronic scale to weigh precisely 80
calories of frozen grilled chicken (a much-
needed jolt of protein), 40 calories of frozen
spinach, and 110 calories of pasta, and I
even have enough calories left over — 30 —

to splurge on a quarter cup of marinara
sauce. (The theory behind this meal? It
feels “filling”, and it gives the illusion of a
normal dinner, which can help
psychologically. And psychology is half the
battle with this diet.) This works: 260 on
the nose. I wash it all down with a diet soda.
Crunching the numbers, I feel like Matt
Damon in The Martian, sciencing the shit
out of my dinner.
Key lessons so far: Stock the fridge with
what you’ll need in advance. You won’t have
the energy for shopping; use a calorie-
counting app (I recommend My Fitness
Pal, available for free on Android and iOS);
and definitely splurge on a digital scale to
track your progress. I’ve had good luck with
the Fitbit Aria scale, which syncs with your
step tracker. Forget about the gym on these
two fast days. It’s just not going to happen.
W E I G H T: 78.4kg
MORALE: Full-blown panic.
F R I D AY ( N O R M A L )
You mean hunger won’t kill me?
I wake up at 4am with hunger
D AY pangs. (Solution: Drink more
3 water.) Today is supposed to be a
happy day of normal eating, but
the sleep deprivation dogs me all morning.
For some advice, I chat with nutritionist
Monica Reinagel, who surprisingly
encourages the 5:2 fast. “In our current
culture, we’ve gotten used to eating
constantly. But the idea that you must eat
every two or three hours is bullshit”, she
tells me. “The minute we first feel the
sensation of ‘my stomach isn’t full’, we flip
out. We think it’s the signal of impending
organ collapse. I’m not advocating starving,
but this mentality is partly psychological.
You can develop a tolerance to those
feelings.”
And what I found is, well, that’s actually
true! Somewhat. Her advice was useful. In
the past, I’d assumed that my hunger pangs
meant that my blood sugar was crashing
and that I was in imminent peril. Knowing
that’s not really the case, I changed my
mindset and just powered through it.
W E I G H T: 77.5kg
MORALE: Somewhat calmer, but hopeful.
S AT – S U N ( N O R M A L )
Yes, I’d love another beer, thanks!
I’m now 24 hours removed from
D AY
the fasting, and I’ve practically
4 forgotten about it, going about
my life as usual. Another beer!
More chips! (I ate a diet of mostly salads,
sandwiches, and, OK, maybe a burger.) But
I stayed (roughly) within the ballpark of
2400 calories, give or take. I won’t pretend I
felt any magical benefits, like being “more
focused” or “sharper”, but I did feel like my
normal self.
W E I G H T: 79.1kg
WTF, I’ve gained weight??
MORALE:
M O N D AY ( F A S T I N G )
Ah, the joy of a single olive
I quickly learn not to freak out
D AY about daily fluctuations in my
6 weight but rather to zero in on
the longer-term (i.e, weekly)
trends. So I attack the day. Morning oat-
meal: 200 calories. I feel sharp all morning.
I heed the nutritionist’s advice: Mind over
matter. When I feel hunger pangs, I don’t
panic but just drink more water and try to
focus. It helps. Greek yoghurt at noon: 140
calories. I feel light on my feet. I power
through the afternoon, a little light-headed
and drooling at the idea of my 260-calorie
dinner. I get home at 5:30pm, fighting hun-
ger pangs but less panic, and bust out my
scale, the pasta, and the chicken. Then my
phone vibrates. “Calendar reminder. Drinks
with Dolly.” Uh-oh. I had spaced and forgot-
ten I was supposed to meet a friend for
drinks. This gave me two options: 1) flake on
the friend or 2) break the fast. I decided for
secret option 3: I would have drinks with
Dolly but somehow honour the fast. This
would mean no chicken, no pasta, no spin-
ach. If my fast were a video game, the dif-
ficulty level just went from beginner to ad-
vanced.
In the Uber to meet my friend, I googled
“drinks with the lowest calories” and settled
on vodka — 125 a pop. I could drink two
vodka-and-sodas and still have a cool 10
calories to spare.
“Have some olives!” Dolly says when I ar-
rive, pushing me a bowl.
“Ah, I can’t.”
“Not one olive?”
I thought about it. Actually, I could have
one olive. I had precisely enough calories
left. I popped the olive in my mouth, swirl-
ing it, savouring it, sucking the pip. Another
perk of the 5:2 diet? It takes a lot less alco-
hol to get buzzed.
W E I G H T: 78.1kg
MORALE: Shit-faced.
One merciful perk
of the 5:2 diet: It
takes a whole lot
less booze to get
buzzed.
By Jeff Wilser
TUES-WEDS (NORMAL)
Life in the fast lane: a little tricky
The fast can have sneaky ben-
D AY
efits. It forces you to really think
7 about how you consume food.
My food tastes better. I appreci-
ate it more. I’m feeling good and ask a
friend if she wants to grab an impromptu
dinner.
“Can’t. How about tomorrow?”
Tomorrow is a fast day. That won’t work.
“How about next Monday?” she asks.
Monday is a fast day. That won’t work ei-
ther.
“Let me know when you’re off your fast”,
she says, trying not to laugh.
W E I G H T: 78.6kg
MORALE: Euphoric!
T H U R S D AY ( F A S T I N G )
Dizzy with success
D AY By now I’m a fasting pro. I make
9 my oatmeal, I eat my yoghurt, I
power through the dizziness of
the afternoon. My mindset has changed.
I’ve learned that even if I’m hungry and I
get a little dizzy, I can push through it and
still function at, say, 65%. That’s not ideal,
but it’s no reason to panic. This gives me a
strangely renewed confidence. Certain my
calendar is free, I make my tiny dinner of
spinach, chicken, and pasta. All’s right with
the world. I guzzle more diet soda. This
isn’t so bad. I brew some tea, smug in my
mastery of the fast.
W E I G H T: 77.9kg
MORALE: Floating.
F R I D AY ( N O R M A L )
OMG, I lost weight and
D AY
didn’t die
10 By now I’m a fasting pro. I make
my oatmeal, I eat my yoghurt, I
power through the dizziness of the after-
noon. My mindset has changed. I’ve
learned that even if I’m hungry and I get a
little dizzy, I can push through it and still
function at, say, 65%. That’s not ideal, but
it’s no reason to panic. This gives me a
strangely renewed confidence. Certain my
calendar is free, I make my tiny dinner of
spinach, chicken, and pasta. All’s right with
the world. I guzzle more diet soda. This
isn’t so bad. I brew some tea, smug in my
mastery of the fast.
W E I G H T: 77.6kg (Total weight loss? 1.1kg)
Thrilled to hit the gym again. 
MORALE:
Jeff Wilser is the author of Alexander Ham-
ilton’s Guide to Life, to be published by Three
Rivers Press.
 Burn It! The guy’s guide to spending money

Before you buy, know when to buy

Whether you’re hunting for a gaming

console or a smartphone, there are a few
crucial rules to follow.
First, if you plan on paying with your
credit or debit card, be sure to read the fine
print. It’s easier to prevent yourself from
buying a ‘lemon’ than it is to chase someone
for a refund. There is limited purchase pro-
tection on used goods. So if there’s a prob-
lem with one of those gadgets, you’re out of
luck. Speaking of buying online, a smarter
play is to opt for PayPal on these types of
purchases: Its policy is very generous, as it
provides a 180-day window during which
you can claim refunds on defective items.
Then it’s all about timing. The second-
hand price of last year’s iPhone will drop as
soon as this year’s appears. But surprisingly,
those prices also usually soften whenever
Buying pre-
a rival, like Samsung or LG, launches its
owned tech is
latest competitor. Across every tech sector
like buying a
from laptops to tablets, it’s a universal
car: Steer clear
truth: If you purchase an older model when
of shady deals
there’s a major new product launch, you’ll
on Junkmail.
get a good deal.

The best places to buy used

Buying pre-owned electronics is a bit

IT’S SMART like shopping for a secondhand car: You

should stick to a certified dealer.

TO BUY “USED”
Snapping up refurbished
tech could be one of the best
shopping decisions you
IF YOU’RE LIKE ME, you see the word “used” in
front of “tech” and you instantly think “junk” —
outdated smartphones and virus-hobbled com-
Sure, Gumtree and OLX can be full of
tempting, dirt-cheap deals on almost any
gadget. But cash-on-a-corner transac-
tions provide zero payment protection
— at best, the phone is defective. At worst,
it’s stolen.
P r o p s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

make all year puters. And that’s a shame. Because used tech
doesn’t have to mean bad tech. In fact, buying
second-hand computers, tablets, and smartphones isn’t just an ethical
move — after all, e-waste is a growing global problem — it’s a terrific way
to score a total steal. That used smartphone? It could be brand new yet
cost 40% less because the first buyer changed his mind about the model.
That refurbished iPad could be a rejected birthday gift (wrong colour!)
that was never even turned on. And the biggest source of second-hand
stock? Trade-ins for newer models, though the current ones are working
just fine. Here’s how to get yourself some great deals.
Among certified sources, there’s
nowhere better than Apple itself, which
even has its own online store for refur-
bished products. Every refurbished
item on offer there has been assessed for
both function and appearance in exactly
the same way as its factory-fresh coun-
terparts. If the product is being resold
after a repair, it’s like new: Scratched or
damaged parts will have been replaced.
Older iPods and iPads always receive

brand-new batteries and outer shells too.
These second-hand products come with a
full one-year warranty and are eligible for
standard AppleCare. The only difference
is price: Discounts on tablets and laptops
can hit 25%, while peripherals like Apple
TV might go up to as much as 40% off.
The only drawback you’ll find is the
spotty inventory, especially on not-so-old
items.
What about other stuff?
Easy. For a variety of products, you can
try Carbonite (carbonite.co.za) or classi-
fied apps like letgo (available for free on
Android and iOS), which sorts items for
sale according to categories and proximity
- to your location. The best place to check if
you’re getting a good deal is on PriceCheck
(pricecheck.co.za), which continually
aggregates prices from multiple sellers.
If you’re looking for other tech toys, try
Amazon’s Warehouse Deals (amazon.
com/warehousedeals) for everything from
cameras to kitchen mixers. They’re mostly
returned items, whose condition has been
hand-graded by Amazon staffers: Skip
anything marked “Acceptable” or “Good”.
Search only for “Like new”, which means
the box wasn’t even opened, or “Very good”,
code for a top-tier refurb. Though there’s a
generous 30-day return window, Amazon
offers no warranty whatsoever on these
goods, so it’s more important than ever to
use PayPal when purchasing.
Video game juggernauts like AWX (awx.
co.za) and ZAPS (zapsonline.com) offer
very good deals on second-hand games they
sell via their websites. The games may be
‘pre-owned’, but frankly, the discounts are
simply too huge to ignore.
Remember: It’s all about the return policy
As the secondary market for high-quality,
good-as-new, heavily marked-down
refurbished items continues to balloon
by Mark Ellwood
(the analyst Gartner expects the refur-
bished phone market alone to more than
double in size from 2014 to 2017, with
120 million pre-owned smartphones for
sale worldwide), don’t forget that buying
used is all about reading the fine print.
Though a recent study found that only
5% of returned electronics were actually
defective — the other 95% were simply
unwanted — you could end up with a dud.
So focus on the seller’s return policy as
your safeguard, and steer clear of certain
categories: Large screens are more
problem prone, meaning items like TVs
and monitors are riskier purchases than
laptops and phones.
And you don’t need me to tell you that
it’s just gross to consider a refurbed Fitbit
or Apple Watch. Yes, sometimes buying
new really is your best option. Q
Mark Ellwood is the author of Bargain Fever:
How to Shop in a Discounted World.
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 THE BETTER
WEATHER

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 THE BETTER
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 LOOK GRE AT GROOMING

Squeeze every last exciting minute out of autumn wearing one of these rich scents
BY BARRET WERTZ
PHOTOGRAPHS BY RICHARD PIERCE

J O H N VA R VA T O S S A L VA T O R E
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RIDER 4) TUSCAN SOUL
LA CORTE 3
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PERSO NA L IT Y: white amber
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your motorcycle W EA R IT : To push
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PERSO NA L IT Y:
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W EA R IT :
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6
 LOOK GRE AT GROOMING

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PE RSO NA LI T Y:
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HERMÈS
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D’HERMÈS
NOTE S: Lemon, spices,
blonde wood
PE RSO NA LI T Y: Playboy
W EA R IT : Jet-setting
6

TOM FORD
3) NOIR
Bergamot, violet
NOTE S:
flower, Tuscan iris
PERSO NA L IT Y: Bold
W EA R I T:

3 To a black-tie gala

CHANEL
4) ALLURE HOMME
SPORT COLOGNE
NOTE S: Aldehydes, white
musk, tonka bean
PE RSO NA LI T Y: Athletic
W EA R IT : Fresh from
the gym

THE ART OF
SHAVING
5) OUD SUEDE
NOTE S: Oud wood, cyp-
5
riol, suede
PE RSO NA LI T Y:
Distinguished
W EA R I T: While enjoying a
bourbon neat

CALVIN KLEIN
6) ETERNITY
FOR MEN
4 NOTE S: Mandarin,
Pr o p s t y l i n g by We n d y S c h e l a h / Ha l l ey Re s o u r c e s

basil, vetiver
PE RSO NA LI T Y:
Provocative
W EA R I T: Out all night

Prime for interpretation: A striking double-breasted suit from
Italian design house Brioni’s fall collection. Below, how we did it.
The Suit
Substitute the bespoke three-
piece for this effortlessly sleek
two-piece Limited Edition
number. Add a little edge when
you decide to lose the jacket
during a meeting with this
darker shade of grey waistcoat
(Suit: TOPMAN R5 498
Waistcoat: WOOLWORTHS
R499).
Y O U S AV E : R85 353
The Shirt
Keep it classic, simple and
clean with this well-starched
white shirt and its perfectly
constructed stand collar from
Topman (R849).
Y O U S AV E : R7 481
LOOK GRE AT CON FIDENCE
The Tie
Be the most memorable man in
the room and make a statement
without having to break the
bank. Add a little zest to your
overall look with a contrasting
coloured tie, like this simple
black piece from Woolworths
(R199).
Y O U S A V E : R3 220
The Shoes
Let your footwear complement
that dapper look with a sense of
style. Go for a pair you can wear
with any suit at any time like
this old-school lace-up by Steve
Madden (R1 499).
Y O U S AV E : R21 350
Hack the look
Perfectly
Suited
Pull off a runway ready Brioni
suit valued at over R100 000 for
less than a tenth of its value and
be the best-dressed man in the
boardroom.
BY CHARELLE JOHNSON
PHOTOGRAPHY BY KIRSTEN HO
GROOMING BY VA N E S S A D E F R E I TA S
Whether you’re headed to an important interview,
off to another day of work, or already having
lunch meetings with your fellow execs, being well
dressed and presenting yourself in the best way
possible is vital to your success and progression
in the working world. First impressions can last a
lifetime, so we’re here to help make a lasting one
that’s guaranteed to fast-track your progress up
the ladder towards corporate success. You could
easily head off to Brioni and scoop up a bespoke
designer plaid suit for a healthy sum of cash, or
you could follow our step-by-step strategy on how
to get this impeccable look for less.
The Watch
It’s not an essential but it will
complete the look. We’re all
for saving where necessary,
but we’re also firm believers in
spending a little extra cash when
it comes to your timepiece. In
keeping with the spirit of that
old-school-cool look, consider
this pocket watch by Bell and
Ross to complete your ensemble
(POA).
THIS LOOK: R8 544
BR IONI LOOK: R124 250
TOTA L SAV INGS: R115 706
Sunglasses Hoorsenbuhs
Chain and bracelet Hoorsenbuhs
Leather bracelet John Varvatos
Top & Bottom John Varvatos
@olivertrevena
PROGRESS NOT PERFECTION
O
liver has built quite a
name for himself from
his 20 + years in the en-
tertainment industry. From his
renowned career as a TV Host
fronting shows like “Young-
Hollywood”, “The Hol- lywood
Reporter” and award shows
like “The Grammys”, “Ameri-
can Music Awards” etc to his
current success as an actor.
Oliver has filmed over 11 fea-
ture films in the last few years
starring alongside the likes of
Nicholas Cage and Bruce Wil-
lis. Oliver can be seen in the
current blockbuster “Plane”
with Gerard Butler. The soon-
to- be-released “The Brick-
layer” alongside Nina Dobrev
and Aaron Eckhart and he
also just wrapped production
on the movies “Another day in
America” which he exec pro-
Photographer Jake Cloobeck
duced and starred in along-
side Alexis Knapp and Nata-
sha Henstridge and leads the
new Action Thriller fran- chise
“Paradox Effect” along- side
Olga Kurylenko and Har- vey
Keitel for which he has just
been nominated for best actor
at Rome Film festival for his
role of “Covek”. Oliver has also
made his mark as a philanthro-
pist around the world. For over
10 years he has been an ambas-
sador and spokesperson for
“Not for Sale” - a global organi-
zation fighting against human
trafficking and slavery and he
also produced a documentary
in India targeting the impor-
tance of female education and
the growing issue surrounding
forced child marriage. Over
the last few years Oliver also
launched OLLYWOOD ME-
DIA and that quickly became
a success in investments, pro-
ductions and Brand creation
and expansion. Oliver, recently
named “Top 20 entrepreneurs
to watch” has become an expert
in merging his extensive celeb-
rity network and expe- rience
in the entertainment business
with his creative eye to build
and launch an array of brands
on a global scale. Includ-
ing Allsaints, DOGPOUND,
Vital Redlight, Next Health
and his most recent venture
Caliwater,co-founded with
close friend Vanessa Hudgens
and invested in by over 20 ce-
lebrities ranging from actors
like Gerard Butler, Frank Grillo
and Glen Powell to person-
alities, Athletes and musicians
like Brooke Burke, Cody Bell-
inger and Ryan Tedder.
J U LY/ A U G 2 0 2 3 MEN’S FITNESS 51

Hat Nahmias
Necklace Hoorsenbuhs
Location Dogpound, Los Angeles
Oliver, as a successful Actor/well-
known public figure what inspired
you to become an entrepreneur/
investor in the fitness and wellness
industry? A big part of this is due to my
own personal journey. 5 years ago, I started
to feel extremely burnt out. I was on the
Hollywood cycle and felt somewhat lost
both mentally and physically. So I started
to search for a change and found things in
wellness that helped me and impacted my
life in a hugely positive way. This made me
want to make these products/companies
more mainstream as I believed in their
vision so I started to invest capital and help
build the brands. That then led me to create
companies too and be a part of the journey
from day one. I love being involved in busi-
nesses that make me feel good but also help
others to do the same.
52 MEN’S FITNESS JUL /AUG 2023
What strategies do you use to
maintain your peak physical
condition? I try and do some
form of exercise every day for
45-mins to an hour. It helps me both physi-
cally and mentally. I mix it up. Sometimes
in nature, sometimes in a gym and if I am
on location filming somewhere I try and
find a local class and try something new.
Could you share your favorite
workout routine that has yielded
great results for you? For me, boxing
and football have always been my go-to
sports and exercises because I fall into my
flow state. Obviously, I can’t always do these
due to filming away a lot so I always love a
basic core routine that you can do anywhere
- even in your bedroom or hotel room! -
Push ups, planks (standard, side, high)
Bicycles crunch, sit ups, russian twists etc. I
“
STAY
GRATEFUL
AND
FOCUS ON
THE GOOD.
”
also travel with a couple of resistance bands
(buckleband my favorite).
How do you balance your profes-
sional commitments with your
personal fitness goals? I always make
time to do some sort of workout. I have to
make it a priority as it’s for my body and my
mind. My daily life is better if my mind and
body are strong and healthy & that all starts
with exercise as a foundation.
What role does nutrition play in
your fitness journey, and do you
follow a specific dietary plan? I have
never been one to diet or stick to a diet. I
believe everything in moderation- unless its
Hat Nahmias
Shirt Bylt
Shorts Bylt
Socks LASSO
Shoes APL
Location Dogpound, Los Angeles
of course something thats bad
for you / you have an allergy
towards. I don’t cook (terrible I
know) so i love My Fit foods as
its resdy made healthy meals
that taste brilliant!
The Biggest challenge is trying
to control my sweet tooth as I
love deserts!! So i do my best to
switch them out for healthier
alternatives like vegan or dark
chocolate / low sugar desert
options. Holiscoops ice cream
is my perfect go to at home for
that sweet fix!
Alot of this is tough when
traveling so ill always search
for places ahead of time /
get recommendations in the
cities that i am filming in from
friends etc & pack my own
healthy snacks like my Elavi
bars & nut butters which are
perfect on the move as they
don’t melt!!
Have you encountered
any significant chal-
lenges or obstacles along
your fitness journey,
and how did you over-
come them? I would say
that exhaustion mentally and
physically is the biggest chal-
lenge and obstacle. Traveling
a lot, training, and jet lag in
different time zones all play
a part. I have overcome them
by using amazing hacks that
have worked for me. My
Vitalredlight has been so good
for my all-around health and
benefits my body on a cellular
level. NAD IVs have played a
big part in my recovery and
mental health and the immu-
nity IVs help with the travel
to fight off any bugs! I have
my favorite spots when in LA
- MYODETOX for Myofascial
work, NEXT HEALTH in LA Top Bottom Set Christian Dior
Glasses Dita
for all my Health optimization
and ARTHA for my massage,
Yoga and recovery. When I’m
in London I found an amazing
place called HUM2N in
Chelsea that has been a game-
changer! Also, a massive factor
Sweat Pants and Hoodie set All Saints
Shoes APL
is sleep and hydration. I try to make sure I
aways get at least 7 hours of sleep and drink
several liters of water throughout the day.
Lastly - I do breathwork daily. It’s a simple
online link a friend gave to me a few years
and it work’s brilliant for my mind and body.
What advice would you give to
someone who is just starting their
fitness journey? One step at a time.
Don’t go too hard too quick. Understand
your body. Too many people (including
myself!) go in too quickly sometimes and
get injured. Be kind to yourself. It’s Progress
not perfection. Do not compare yourself to
others. This is your journey.
How do you stay motivated and
focused on your fitness goals in the
face of distractions or setbacks? To
know that the setback will pass. Stay
grateful and focus on the good. Find a way
to still do something good for your mind
and body.
What are some of the most memo-
probably the most challenging as I got cast
in the role 2 weeks before filming and had
no experience in sword fighting so I had
to really knuckle down and spend hours
and hours every day practicing. When I
arrived in Ukraine I would work with the
stunt team all day with swords and then
they would send me back to my hotel with a
wooden stick and practice everything over
and over in front of the mirror until I had to
sleep!!
How do you approach maintaining
mental well-being alongside your
physical fitness? I start every day at
home in my ice bath - I never want to but
I push myself and immediately feel better
physically and mentally. It clears that
morning brain fog! Then if my schedule
allows ill do the infrared sauna too and
jump between the 2. Rest is also so impor-
tant as when my body feels burnt out and
aching - my mind starts to feel negative.
Simple at-home stretching is great to
release some stress and any body work
Underwear Bylt
you can access. Massage, myofascial etc is Location Next Health, West Hollywood

rable projects you’ve worked always a massive benefit. I always make sure
on? “Plane” was a special movie to me as to meditate and do breathwork on a regular
I got to finally work with one of my best basis too.
mates Gerard Butler. We have been close
for over 20 years so it was amazing to finally
break the ice on a movie together. “The
Rising Hawk” will always have a special
place in my heart as it was filmed over 3
months in the Ukraine. In Kiev and the
Carpathian Mountains. The cast and crew
were incredible and the country and people
of Ukraine were amazing. I am so grateful
for my time there.

What are some of your favorite exer-

cises for targeting specific muscle
groups? I love the simple bodyweight
stuff. Old-school but it works! Push-ups,
sit-ups, planks!

How do you incorporate cardio-

vascular training into your fitness
routine? My cardio is mostly my sports.
Football, boxing, Tennis and hiking.

Preparing for a movie can be very

demanding can you share with us
one of the toughest roles you had
to prepare for? “The Rising Hawk” was

J U LY/ A U G 2 0 2 3 MEN’S FITNESS 55

Soccer Kit EASTBOURNE BOROUGH F.C
Socks LASSO
Shoes APL
Soccer Ball Adidas
Location Dogpound, Los Angeles
 Ice Bath Renu Therapy Hat Nahmias
Infrared Sauna Shorts Bylt
Underwear Bylt
Necklace Hoorsenbuhs
Massage Gun Theragun Pro/Therabody
Location Dogpound, Los Angeles

What are your go to health hacks?

> I start every day in my ice bath > Therabody is amazing for
(Renu Therapy) recovery. So many extremely
renutherapy.com beneficial products.
therabody.com
> Try to do at least 10 minutes a day
with my Vital redlight. > Brain Tap is amazing for
vitalredlight.com my brain!
braintap.com
> I take TIMELINE nutrition
which is amazing for cellular
health.
timelinenutrition.com

“
IT’S PROGRESS NOT PER-
FECTION. DO NOT COMPARE Hat Nahmias
Shorts Bylt
Underwear Bylt

YOURSELF TO OTHERS. THIS

Socks LASSO
Shoes APL
Necklace Hoorsenbuhs
Location Dogpound, Los Angeles

IS YOUR JOURNEY.

” J U LY/ A U G 2 0 2 3 MEN’S FITNESS 57

 It’s simple, speedy, and Q Imagine prepping
supersmart: Cook up just one big, just one healthy, tasty,
juicy protein for the week, muscle-building protein
and enjoy nutritious, delicious, like chicken, pork, or
non-boring dinners in less than beef, then turning that
into seven days’ worth
15 minutes a night.
of meals that take almost
BY A D A M B I B L E AND N I N A C O M B S
no planning, very few
PHOTOGR APHS BY T R AV I S R AT H B O N E
ingredients, and — except
for the first day — no more
than 15 minutes to make. Impossible? Not when
you use these simple suggestions we’ve put
together with the help of American Chef, Author,
and TV personality James Briscione, Director
of Culinary Development at the famed Institute
of Culinary Education in NY, USA - and the first-
ever two-time champion of the Food Network
show Chopped. For more recipes, you can visit
us online at mensfitness.co.za. But really, you
can pretty much just wing it using these basic
directions. Dig in!
7 quick ways to eat...

ROAST CHICKEN!
With its incredibly high protein-to-fat ratio, chicken is the preferred protein for muscle building and a lean physique.

Sunday Tuesday Pasta-mazing: Friday

Throw greensv— kale,
1) Roast two juicy 3) Stir it into a broccoli rabe, spinach 6) Stack it on an
Whole Chickens Robust Stew — in for a tasty, healthy Italian-Style Sub
snap.
To have enough Sounds crazy, but Toss a sliced chicken
chicken for the week, using All Gold tomato breast with sliced
roast two birds at juice* as a stew/ peppers and onions,
once. Slather both soup base is fast and olive oil, balsamic
with olive oil and incredibly tasty. Boil vinegar, dried basil
salt/pepper; stuff one small potatoes in a or oregano, and salt/
with halved lemons large pot; drain half pepper. Brown a split
and the other with the water. Add tomato roll (like ciabatta)
fresh thyme and a juice, chicken stock, under the broiler,
head of garlic cut in chopped celery, a then layer on the
half. Roast at 190° till bag each of frozen chicken mix, tomato,
the thighs register peas, corn, and green and mozzarella; re-
75° (50–60 minutes). beans, and half a can broil till the cheese
Serve 1 breast with of chickpeas. Sauté melts (3–4 minutes).
rice/quinoa and fresh chopped meat from Top with basil leaves
spinach sautéed with drumsticks and wings or pesto sauce (we
garlic/onion. with garlic/onion, and like Buitoni, from the
add to pot; simmer grocery’s cold case).
S M A R T M O V E : Buy

loads of spinach, 10 minutes. Feel free SMART MOVE:

make extra rice, and to spice it up with Freeze extra pesto in

chop tons of garlic/ cumin, coriander, an ice cube tray, store
chilli powder, and/ the cubes in a freezer
onion to use all week. Thursday
or sriracha. Top with bag, and use them as
Monday sour cream or grated
Mix it with Pasta, Cheese & Greens you need them.
cheddar.
2) Toss it into a *Secret ingredient! Saturday
Veggie-Rice Bowl It doesn’t get much easier than this. Make linguine
SMART MOVE: Don’t or another pasta; drain all but a cup of the water 7) Finish it off in a
In a bowl, mix fresh skimp on celery — it from the pot when it’s done, add chunks from one Zesty Chowder
spinach, chopped adds major flavour chicken breast, olive oil, lemon juice, ricotta (it has
garlic/onion, warm (especially the leafy In a pot, mix a bag
the most whey protein of all cheeses), Parmesan,
brown rice — it’s tops, if you can find of frozen corn, rose-
and fresh spinach. Heat for about 2 minutes.
superfilling and has a them). mary, chopped garlic
great nutty flavour — SMART MOVE: Make a big batch of salad with and onion, diced red
Wednesday
and a breast’s worth spinach, onions, and mushrooms and use it all week pepper and green
of chunked chicken 4) Whip up some to add to pasta, sauté for scrambled eggs, etc. To onion, salt/pepper,
(steam them in a pot, Glazed Thighs keep it fresh, layer paper towels over it, close it, and chicken stock.
or nuke the rice and and set it upside down in the fridge. Replace towels Simmer for 15 min-
Warm 2 thighs in a
F o o d s t y l i n g b y C h r i s L a n i e r /A p o s t r o p h e ; P r o p s t y l i n g b y S h a r o n R y a n /
sauté the chicken every two days. utes. Use an immer-
non-stick pan with
in a non-stick pan sion blender to purée
garlic/onion (or scal-
with 1 tsp olive oil). the soup till some
lion). Add low-sodium
Toss in your choice (not all) is smooth
soy sauce, sesame oil,
of walnuts/almonds, T-fal Ingenio Rapid Food Chopper and thick; stir in ¼
rice vinegar, ground
tomato, canned R370, ubuy.za.com cup of yoghurt. Chop
ginger, and a pinch of
beans, or dried 2 chicken thighs and
sugar. While it cooks R AV E R E V I E W Q We got this free at an office giveaway and
cranberries. Top heat in a pan with
(about 10 minutes), figured it was just some useless gadget — but
Halley Resources; Chopper: Jarren Vink

ONE MORE olive oil, garlic, and

with vinaigrette. steam leftover rice in “ CHOPPED” damn, were we wrong. Put in chunks of veggies,
CHAMPION! pull the string five or six times to rotate the chilli powder. Add
SMART MOVE: Make a pot, then add fresh
centre blades, and the food’s chopped in literally that to the soup and
the world’s easiest broccoli to steam (not figuratively, literally ) five top with sour cream
vinaigrette: Olive as well. seconds. Plus, it’s or yoghurt.
oil, balsamic or red SMART MOVE: super easy to clean.
wine vinegar, Dijon Super short on time? In fact, it’s so fast and SMART MOVE: Choose
mustard, and a little fun to use, the food
Buy some low- red peppers over
stylist at the photo
honey, shaken then sodium teriyaki shoot wanted to green — they have
stored in the fridge in sauce and thin it with take it home twice as much
a smoothie shaker! rice vinegar. with her! vitamin C as green.
BEST IF
EATEN BY...
Q The US FDA advis-
es keeping cooked
meats in the fridge
for just 3–4 days,
but we consider that
very conservative
— we’ve kept them
for 7–9 days with no
problems. (And leav-
ing it on the bone
keeps it freshest
the longest.) But if
you’re squeamish,
freeze half after
cooking, then thaw
midweek.
7 quick ways to eat...
HERBED
PORK!
Don’t be afraid of nutritious pork. Go with the lean whole loin,
but don’t overcook it — less fat means it can dry out quickly.
Sunday
1) Cook up a big
Pork Roast
Rub the loin with
a mix of garlic,
rosemary, thyme,
and sage or black
pepper; set in a
potjie with apple
and red onion
wedges. Roast till
internal temp is 65°
(about 45 minutes);
the centre will be
pink, and the pork
juicy and flavourful.
Serve with sautéed
asparagus and
quinoa.
SMART MOVE:
Buy enough
asparagus for a
few meals. To keep
it fresh, stand it
in a glass with 5
centimetres of
water; cover loosely
and fridge it.
From the Chef
“ Great meals are
all about prep. Start
with a solid plan and
you’ll see how simple
good food can be.”
JAMES BRISCIONE,
ICE’s Director of Culinary
Development and
co-author of Cognitive
Cooking with Chef
Watson, a collaboration
between ICE and the IBM
supercomputer.
Monday Tuesday
2) Pack it into 3) Add it to a
Cheesy Quesadillas Hearty Bean Stew
Marinate red onions Sauté chopped
and All Gold diced onions, garlic, and
tomatoes with ginger in a stew pot;
some chillies for add a can of black
5 minutes. Add beans, ½ cup of beef
sautéed mushrooms, broth, a bag of frozen
chopped zucchini, stir-fry veggies,
and/or canned cumin, and chopped
beans. Heat 2 red pepper, and sauté
tortillas or wraps for 10 minutes. Throw
in a non-stick pan; in some chopped
fill ½ of each with pork (and pineapple
shredded cheese, chunks canned in
pork slices, onion juice, if you feel the
mix, then more urge) and enjoy.
cheese. Fold over;
SMART MOVE:
when cheese starts
Keep packs of frozen
to melt, flip to brown
stir-fry veggies
the other side.
on hand to add
*Secret ingredient! vitamins, minerals,
SMART MOVE:
and fibre to meals
All Gold diced quickly. They’re
tomatoes are a good flash-frozen when
cooking staple to picked, so they keep
spice up dishes fast. their nutrients.
Wednesday cabbage and carrots
with chopped R AV E R E V I E W
4) Pile it high in a
BBQ Sandwich green onions (tip: One Very Hooked-up Meat Thermometer
Cut them with
Thin some store- kitchen scissors iDevices iGrill 2
bought low-sugar and you won’t need R1 480, ubuy.za.com
BBQ sauce with a a cutting board), Q For cooking food
little apple cider cider vinegar, olive that’s not underdone
vinegar. Add some oil, chilli sauce, (hello, trichinosis!)
rough-chopped pork and celery salt. Mix or overdone (yum,
and let it marinate well and let sit for 5 sawdust!), no other
for about 5 minutes. thermometer can
minutes. compete with the
Toast a sprouted bun iGrill 2. Because it pairs
(or broil it till it’s SMART MOVE:
with a smartphone app
browned); nuke the Go for sprouted via Bluetooth, it alerts
pork mixture for 30 breads. They have you at the exact
Thermometer: Jarren VInk
seconds, then layer no refined flour and moment food reaches
the proper internal
it on the bun with are high in protein,
temperature. Adios,
vinegar-based (non- low in carbs, and constant oven checks!
mayo) coleslaw and full of vitamins and
dill pickle slices. minerals.
For a quick slaw,
just mix shredded
 Thursday

Skewer it for
Tangy Kebabs
Marinate chunks of
pork, scallion, and
asparagus with olive
oil, orange juice, soy
sauce, salt/pepper,
and a little brown
sugar for 5 minutes.
Thread pieces onto
skewers with fresh
nectarine chunks
(they’re so sweet, so
take advantage!) and
grill or broil about
10 centimetres from
the flame till you see
grill marks. Brush
with more marinade
and serve over your
favourite grain.
SMART MOVE:

Soak wooden or
bamboo skewers in
PIG-OUT: water for 20 minutes
before grilling so Get on the stick.
PORK IS RICH Nectarines add a
IN VITAMIN they don’t burn. sweet, surprising
B6 AND IRON. flavour to kebabs.

Friday Saturday

6) Stuff it in a 7) Make a quick

Giant Sweet Potato Pork & Veggie Sauté

Poke one or two Sauté red and green

sweet potatoes with peppers and onions
a fork several times, in coconut oil till
and nuke them they’re tender. Stir in
uncovered on a plate pork slices, chopped
for 5 minutes each garlic, cumin
side. Mix some finely powder, lime juice,
chopped pork with cilantro, and enough
a can of chillies, water to create a
and microwave for 2 sauce; simmer till
minutes. Split open it thickens. Serve
each potato, spoon over brown rice (a
in the pork mixture, 10-minute boil-
and stir it up with in-the-bag works
the potato. Top with nicely) and garnish
sour cream and chilli with Italian parsley.
sauce. SMART MOVE:

SMART MOVE: To peel garlic easily,

Don’t like smash the whole
microwaved head with your
spuds? Drive a hand (or a kitchen
long aluminium rock — aka a big,
or stainless (not fist-size rock you find
galvanised!) steel somewhere and keep
nail in a potato’s end, in the kitchen) to
wrap it in foil, and separate the cloves.
bake at 180° till it’s Toss them into a
“squeezable” (about jar, close it, and
Top-speed sauté.
35 min). The nail shake like hell — the
Finish off the week
cuts baking time peels will be gone in with a spicy pork-
down. seconds. and-veg combo.
7 quick ways to eat...

LEAN
BEEF!
Loaded with protein, lean beef is
perfect for maintaining muscle mass

Sunday Monday

1) Cook up a nice, 2) Add it to a

big Rump Roast
(PIC, OPP OSITE PAG E )
Season a 2.5-kilo-
gram rump roast
with salt/pepper,
then sear in a potjie
on the coals. Add
beef broth and
roast at 170° till the
internal temp is 70°
(about 40 minutes).
Simmer the roast
juice in a pan with
some soy sauce till it
thickens. Serve roast
with sauce, steamed
broccoli, and brown
rice or quinoa.
Veg & Grain Bowl
In a bowl, mix a
can of chickpeas,
chopped cucumbers
and green onions,
grape tomatoes,
lemon juice, and
instant couscous.
Cube some beef,
steam (our choice)
or nuke it for 30
seconds, and add
it to the bowl. Top Bowl winner.
Tzatziki sauce
with store-bought gives this fast beef
or homemade Greek bowl a real kick.
tzatziki, a tangy, gar-
licky white sauce.
SMART MOVE:

SMART MOVE: Make your own easy

To save time, buy
fresh broccoli florets
(the freshest broccoli
is purplish, with no
brown spots) not a
whole head. They’re
a bit pricier, but — no
chopping.
tzatziki: Add grated
cucumber, garlic,
and dill to a cup
of Greek yoghurt.
Made right (i.e, with
lots of garlic), it’s
very potent — don’t
eat it on a date night!

Tuesday

Shred it into time-saving

Spicy Tacos
Just slice a section of beef (or shred it with two
forks) and mix it with chipotle salsa and lime juice.
Microwave for 30 seconds, then spoon onto warm
corn or flour tortillas or wrap. Top with chopped red
onions and tomatoes, a few slices of avocado, and
fresh cilantro.
SMART MOVE: To check an avocado’s ripeness,
pull the stem out — If it comes away easily and is Tex-Mex in secs.
Beef, salsa, onion,
green underneath, it’s ready to eat. If it’s brown, and tomato tortillas.
it’s seen better days. ¡Rico y rapido!
 Saturday

Load it into a Delectable Salad

Beef and salad make a great combo when Asian
flavours are added. Combine soy sauce, a little
sugar, some lime juice, grapeseed oil, chopped
jalapeño, minced ginger, garlic, and a dash of fish
sauce*. Cut thin slices of beef, add it to the sauce,
Beef up your dinner and mix it with a salad of mixed greens, grape
menu. Turn a lean tomatoes, red onion, and cucumber. Top with
rump roast into seven
fast, easy meals.
fresh cilantro and chopped peanuts, almonds, or
walnuts.
*Secret ingredient!
Wednesday Thursday Friday
S M A R T M O V E : Learn to flavour with fish sauce —

4) Pack it into a 5) Concoct a 6) Create a a favourite of many top chefs, who use it to give
Decadent Sandwich Savoury Stew Fiery Burrito Bowl everything from hamburgers to marinades to
Sauté sliced mush- Sauté chopped Sauté some onions roasted veggies a savoury umami flavour. This
rooms, onions, garlic/onions in a and peppers in olive pungent sauce, made from the juice of salted/
peppers, and a saucepan, then add oil. Douse slices of fermented fish, is powerful stuff, so use it sparingly
little bit of garlic in a a can of chickpeas, beef in the chilli till you know your comfort level. Q
saucepan. Thin-slice grape tomatoes, sauce of your choice
some beef, sprinkle chicken stock, and add it to a pan;
with salt/pepper, lemon juice, and heat for about 2 R AV E R E V I E W
and add to the pan pinches of pepper, minutes. Pour the This Garlic Chopper Is On a Roll
with a splash of beef turmeric, cumin, mixture into a bowl
broth or water; heat coriander, cayenne, and add chopped Chef’n GarlicZoom
through. Brown a and ginger. Bring or grape tomatoes, XL Garlic Chopper
sprouted bun under to a boil and simmer canned black beans, Q If you’ve done
the broiler, spoon for 10 minutes; add canned or frozen much cooking, you
the mixture inside, chunks of chopped corn, chopped let- know that trying
and top with provo- beef and fresh pars- tuce, nuked leftover to chop or mince
lone or mozzarella; ley leaves. rice, and a squirt of garlic cloves is
one of the most
broil again till SMART MOVE:
lime juice.
frustrating and
cheese melts. To make your own SMART MOVE: fiddly of all kitchen
SMART MOVE: quick broth, buy a When slicing beef, tasks — until the
GarlicZoom came
Slice mushrooms jar of Better Than make sure to cut it along, that is. Just
in an egg slicer! Bouillon (impor- against the grain place some peeled
Just lay the cleaned titall.co.za). When — meaning, bisect garlic) inside the
’shrooms (cut big added to water, this the long lines of chopper, roll it on
Chopper: Jarren Vink

ones in half first) concentrated paste the muscle fibres the counter, and
voilà: instant cut
in the slicer, turn it makes a savoury with the knife. This
garlic but no sticky,
over above a bowl, stock that beats makes cuts like smelly hands!
and press — out canned stocks or rump/chuck more
shoot neat slices. cubes any day. tender.
 THE MEN’S
FITNESS

TOTAL-BODY

CHALLENGE

T O B E YO U R

THINK YOU QUALIFY AS A “FIT” GUY? IN THE ALL-IMPORTANT

CATEGORIES OF STRENGTH, FLEXIBILITY, CONDITIONING,
AND SHEER POWER, HOW DO YOU STACK UP TO THE AVERAGE GUY?
WELL, READ ON — BECAUSE WE’VE ASSEMBLED THE ULTIMATE
SELF-EXAMINATION SO YOU CAN FIND OUT ONCE AND FOR ALL.
BY B I LL B R A DL EY
PH OTOG R APH S BY A N DR EW C U TR A RO
 Hoodie:
AMERICAN RAG
Leggings: GAP
Sneakers: NIKE
Tech: FITBIT
Equipment:
SORINEX

Get a grip. The farmer’s

carry is a remarkable
indicator of your
body’s total strength.
 F I T N E S S T E S T S H AV E B E E N A RO U N D F O R AG E S — F RO M

the laughably easy (remember primary school’s Physical

Education? When you had to loaf around the field for an entire
period) to the downright dangerous (see: The Coast Guard’s
“Multi”, page 86). But in the past couple of years, these evaluators
of endurance and strength have been getting increasingly hard-
core: The US Army, for instance, plans to retire its outdated test of
push-ups, sit-ups, and long-distance running and roll out a new
blistering battery of sprints, rows, and plyometrics. The US Navy
also announced it has refurbished its testing process. And just last
year the FBI updated its physical exam for the first time in 15 years,
turning it into a four-part timed test featuring a 2.4-kilometre run,
body-weight exercises, and sprinting. And it got us thinking: Why
should you have to enlist just to take a fitness test? After all, what
better way is there to gauge your head-to-toe physical capabilities —
and discover the areas you need to work on — than putting yourself
through a thorough, exhausting examination? So, with the help of
several top trainers, we assembled the definitive baseline fitness
test: Only if you can complete this can you really be considered “fit”.
Here’s how it works: In each of four categories — strength, flex-
ibility, conditioning, and power — we’ve laid out one or two simple
exercise challenges. (For best results, complete each category on
a separate day, or at least hours enough apart that your abilities
aren’t compromised.) If you pass, you’re a badass — though you’ll
definitely want to check out our instructions for taking your fitness
to an even higher level. If you fail, don’t sweat it: We’ll tell you what
to do to get your body up to par. Think you’ll make the grade? Well,
get a good night’s sleep, because you’re about to find out.

FITNESS TEST CATEG ORY 1: STRENGTH

Know your own strength

AS ANY TRAINER WILL
tell you, there are
many different kinds of
strength: Explosive strength,
relative strength, maximum
strength, and so on. But for
the purposes of this test, we’re
singling out grip strength.
And that doesn’t mean just a
strong handshake. The act of
gripping really heavy things
engages muscle systems far
from your fingertips to your
shoulders. “It’s one of the best
predictors of total strength”,
says Stefan Underwood, one of
the top performance special-
ists at American-based elite
training centre Exos – the
workout home to everyone
“Grip strength is from American sports stars to
one of the best Chinese athletes training for the
predictors of Olympics.
Underwood knows strength
total strength.” first-hand, having personally
worked with more than 20
first-round NFL draft picks
(including current LA Rams
running back Todd Gurley
and former No. 1 overall pick
Jadeveon Clowney), as well
as special-ops guys and NBA,
NHL, and MLB stars.
THE TEST
Farmer’s carry
HOW TO DO IT: Using either
kettlebells or dumbbells, carry
75% of your body weight — half
in each hand, with your arms
fully extended out from your
sides — and walk.
Note: Technique is crucial here.
You want to go at a rhythmic,
slow, controlled pace. It’s about
reaching the finish line, not
racing there.
“You need to have a very
proud chest as you go”, says
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e
Underwood. “Remember when
you were a pimply-faced kid
walking down the hall in high
school, and that one hot girl
walked by, how you’d pump up
your chest? You stand tall, you
pull your shoulders down, you
stand at attention — that’s how
we want a farmer’s carry.”
GOAL: Cover 75 metres in
90 seconds.
T H E R E S U LT S
IF YOU PASSED: Congrats! You
have the baseline general
strength to go and build more
brute strength and work harder
on your explosive power. Of
course, lifting heavier things is
one way to get better: Slowly
and intelligently progressing
yourself towards fewer reps and
heavier weight, swapping out
Elevate your threshold.
Hammering your way
up stairs is a surefire way
to boost conditioning.
your 3x10 sets for 5x5. Go get
’em. You’ll also be ready to build
up muscular endurance, which
is best achieved with squats. So
feel free to load up 85% of your
max for three sets of five reps.
But instead of racking the
weights between sets, stand
with them on your back for 30
seconds. It’s more “time under
tension”, pushing your muscles
into unfamiliar territory,
recruiting the bigger muscle
groups required to stay standing
(legs, shoulders, core, spinal
column). And when your body
is gassed, add in three sets of five
75-centimetre box jumps — with
five seconds rest in between each
jump and 30 seconds between
sets — to help develop more
explosive strength.
IF YOU FAILED: Okay, bro, it’s
time to build a proper foundation
using exercises.
“It’s back to basic moves” —
bench presses, pull-ups, squats,
weighted sit-ups — “not weird
shit”, says Will Lanier of Barry’s
Bootcamp in LA, USA. As a
former Brick CrossFit trainer
who can casually bust out a
1.4-metre box jump, he should
know.
Gradually move to pull-ups:
Do two to five each day for a
week; then, four days a week,
grab the gym’s pull-up assist
bands (no judgement here!)
and do five reps with the ½-inch
band, three with the ¾ inch, then
three with the 1½ inch. “The
most important parts: A full hang
at the bottom and a full head over
the bar at the top”, says Lanier.
“You won’t get stronger till you
have that final pull at the top.”
After the pull-ups, work in
three sets of 15 weighted sit-ups,
starting at 5 kilograms and slowly
upping it each week.
Oh, and one surefire way to
build your strength up when
you’re not at the gym: Do 10
push-ups every time you pee.
It’s how Lanier gets his weaker
clients to build general strength.
And no, not in the bathroom
— find a place you can do them in
the office.
Know squat.
To do it right, keep
your toes tfive centime-
tres from the wall.
FITNESS TEST CATEG ORY 2: FLEXIBILITY
Stretch yourself
FLEXIBILITY IS
AB OUT more than
just touching your
toes. Rather, it’s the ability
to control your entire range
of motion, whether you’re
loading a squat or holding the
yoga warrior pose.
Having great flexibility is
one of the most important
building blocks to achieve
great, well-rounded fitness. So
remember: You may poke fun
at your buddy who skips leg
day, but you should never let a
bro miss his flexibility work.
THE TESTS
Overhead squat
HOW TO DO IT: Stand facing a
wall with your toes five centi-
metres away from it, raise
your arms overhead, and do an
unweighted squat.
GOAL: Squat without touching
the wall with your hand or
hands.
Active straight-leg raise
HOW TO DO IT: Lie flat on your
back in a doorway, positioned
with the doorjamb halfway
between your kneecap and hip.
Pointing your toe and keeping
your leg dead straight, lift your
leg as high as you can.
GOAL: Get your ankle through
the doorway.
T H E R E S U LT S
IF YOU PASSED: “The guy who
can do these easily—Bang! He
knocks it out, drops ass to grass,
and doesn’t touch the wall —
has the requisite flexibility to
train heavier,” says Underwood,
so start working on Olympic
lifts and doing plyometric
work that will make you more
explosive.
But it’s important to
remember: The more you
lift, the more your body craves
flexibility work.
“New muscle fibres aren’t auto-
matically as flexible”, Lanier says,
so you need to maintain your
baseline flexibility. “It’s up to you
to make sure you maintain your
bendy bobcat pretzelness while
tackling heavier loads and time
under tension.”
That doesn’t mean you have to
go to Bikram yoga three days a
week, but you should work some
reverse lunges, side planks, deep
and full body-weight squats,
and foam rolling into your daily
routine.
It won’t take much time —
seriously, no more than seven
minutes — but it’ll launch you to
new heights in the weight room.
IF YOU FAILED: You might be
the strongest dude in the gym,
but without flexibility, you’re on
an express train to injury town.
Without proper flexibility and
a full range of motion, you’re
throwing your entire body —
from your calves and feet to lats
and lower back — out of sync.
“First step: Stop chasing
performance”, says Underwood.
Decrease the weight 10% on
all your lifts, and focus on the
mechanics of your movement,
your full range of motion, and
your posture in each lift.
We suggest doing 10 Cossack
squats, five days a week, to build
strength and mobility: Stand
with your feet very wide apart;
turn your left foot out so the back
of the heel is on the floor and
the toes are pointed up. Now
squat on your right leg, keeping
the right foot glued to the floor;
repeat with the other leg; that’s
one rep.
Keep your back flat — never let
it curve at the bottom. After two
weeks, add kettlebells, holding
them close to your chest.
Also, do light yoga daily —
forward folds, warriors, lunges,
downward dogs — to stay limber.
(For more, visit mensfitness.co.za)
 FITNESS TEST CATEG ORY 3: CONDITIONING
Climb your way to the top
Stair master. Sprinting stairs is one of
the best HIIT workouts there is.
The Greatest One-Move Workouts
There are precious few
exercises that will hit on
everything — strength, flex-
ibility, endurance, and power
— all at the same time. If you’re
looking for a terrific total-body
workout — and want to invest
roughly zero creativity — pick
one of these.
BY MICHAEL RODIO
Illustrations by Har vey Symons
YOU DON ’ T HAVE TO
RUN a marathon to
prove you’ve got some
kick-ass endurance. Think of
conditioning as real-world
functional fitness — how your
body supplies energy effi-
ciently to meet the demands of
everyday activities, whether it’s
playing with a nephew or just
strolling through the city.
THE TEST
Max aerobic speed
assessment
HOW TO DO IT: Hit the gym and
tackle LeBron James’ favourite
total-body, vertical climbing
machine: The VersaClimber;
or visit your local soccer
stadium and find a section
with roughly 40 to 50 rows of
seats.
GOAL: Climb 800 feet on the
vertical climbing machine in
under five minutes, or sprint
to the top of the stadium seven
times (and back down) in
under five minutes.
Hex-bar Deadlift
W H Y : The hex-bar deadlift (aka
“trap bar” deadlift) engages 90%
of your muscle — more than any
other exercise — which makes it
the single greatest way to improve
your explosive power and raw
strength, says elite NFL trainer
Ryan Flaherty.
H O W : With your feet hip-width
apart, bend your knees and hips
back and grip the middle of the
handles. Keep your chest “proud”
— with your back straight and
your shoulders back. Take a deep
breath, brace your core, and drive
your heels into the floor as you
lift the bar. Squeeze your glutes
as you lock out your hips — don’t
hyperextend — then lower the bar
back to the floor.
T H E R E S U LT S
IF YOU PASSED: You’re in such
good shape that the challenge
now is refining the rest of your
body — i.e, building explosive
strength and increasing grip
strength — without sacrificing
your conditioning. That’s why
you need to add this timed HIIT
workout to your routine once a
week. It will continue building
muscular endurance and
boosting your conditioning:
The Fine-tuned HIIT Workout
Do this sequence five times, as fast
as you can:
Q 20 kettlebell swings
Q 15 weighted step-ups
(50 centimetre)
Q 10 burpees over bar or lateral jump
over kettlebell
IF YOU FAILED: It means you’re
struggling with muscular and
cardiovascular fatigue, in which
case body-weight intervals are
your only way to go. Do this to
get yourself up to speed:
Burpee to Target
W H Y: There’s a reason this body-
weight move shows up in boot
camps, CrossFit WODs, and cardio
classes: Burpees demand total-
body strength and huge reserves
of cardiovascular endurance. And
with all that jackknifing, you’ll need
impressive hip and hamstring flex-
ibility to do them well.
H O W : Set up an overhead target
— it can be a pull-up bar or a ring
— that you can reach with a hop.
Squat down, put both hands on
the floor in front of you, and pop
your feet backward into a plank.
Do a pushup, bring your feet back
forward underneath your hips,
jump up, and hit the target. That’s
one rep. Do as many as you can in
three minutes.
The Vertical Climber
is a ridiculous
full-body workout
for strength and
conditioning.
The Baseline HIIT Workout
10 minutes each, as many reps as
possible:
Q 12 burpees
Q 12 plyo box jumps (50 centimetre)
Q 12 walking lunges
Another great method: Hit
up a stairwell and hammer
as hard as you can for five
minutes. Then take your
distance travelled and
divide it by 300 seconds:
Congratulations — that’s
your lactate threshold. Now,
be sure to work at 85-95% of
that same pace during any
cardio session to ensure you’re
becoming a well-conditioned
beast.
Overhead Lunge
W H Y : Just by holding a weight
overhead, you’ll challenge the
muscular endurance and balance
of your arms, shoulders, core,
and upper back — no presses
needed. And because lunges force
your legs to work unilaterally
(rather than in tandem, as with a
squat), they’re perfect for elimi-
nating strength imbalances and
hammering the supporting muscles
of your hips and core.
H O W : Raise your arms straight
over your head. Step one leg
forward a few feet, lower yourself
until your front knee is at a
90-degree angle — don’t let your
back knee smash into the floor —
then step back up. Repeat with
your other leg forward.

Three sets of 10
single-leg deadlifts
will cook your core,
back, and shoulders
and cement your
balance.
Hell and High Water:
The Craziest Fitness Test of All Time
Think the SEALs and Green Berets have it bad? Wait till you read what aspiring US Coast Guard rescue swimmers have to do. There’s no fiercer test
than the infamous final “Multi”, one of the world’s most physically exhausting, psychologically demanding trials by turbulence. B Y M I C H A E L R O D I O
The US Coast Guard
T rescue swimmer
test starts with the
equivalent of wrestling a
linebacker in a hurricane, and gets
worse from there.
Called the Multi — short for
Three-Man Multiple Rescue
Scenario — it’s the final test a US
Coast Guard airman must pass
to become an Aviation Survival
Technician (AST), an elite swimmer
who leaps into water out of a
helicopter and hauls drowning
mariners to safety.
“The Multi is a fitness test, but it’s
also a gut-check test”, says Senior
Chief Scott Rady, a veteran AST
— he saved lives during Hurricane
Katrina in 2005, which was one of
the five deadliest hurricanes in US
history — and school chief of the
Coast Guard’s Aviation Technical
Training Center in Elizabeth City, NC,
USA. “Grown men are crying when
they’re done with this, because they
know they’ve overcome the last
hurdle on their way to becoming an
AST. It’s a big deal.”
FITNESS TEST CATEG ORY 4: POWER
Leap ahead
THE BEST WAY TO SIZE
yourself up against
other dudes in terms
of raw power is with an old
track-and-field event that was
so boring the Olympics retired
it in 1912: The broad jump.
Because, while strength is for
moving weight around, power
is for moving it quickly and
forcefully. The broad jump,
which requires elements of
strength and speed and shows
your ability to displace your
mass against gravity, is the
purest test of that.
THE TEST
Broad jump
HOW TO DO IT: Stand with your
toes on a line. Pick a visual in
front of you and jump towards
that, hammering your arms
back quickly as you leap.
“Pretend you have a handful
of spaghetti, and you’re
throwing it at the ground
as hard as you can”, says
Taking the plunge. A Coast Guard
airman demonstrates a rescue
mission.
Underwood, who worked
with American football player
Byron Jones before he set the
world record in the broad
jump at 3.73m during the 2015
NFL combine.
GOAL: To jump 1.8 to 2.4
metres, measured to where the
back of the heels land.
T H E R E S U LT S
IF YOU PASSED: You’re not Byron
Jones just yet, but you’ve got
some pretty damn good power.
But now it’s time to work on
bilateral strength.
Start with three sets of eight
body-weight single-leg pistol
squats three days a week, then
gradually add weight. (Pistol
squats go all the way to the
bottom — your ass should hover
just above the ground — but you
have to keep your back straight
and arms level.) Three sets of
10 single-leg deadlifts will cook
your core, back, and shoulders
and cement your balance.
The Multi Challenge
The Entry
Q Aspiring airmen have to pass a PT
test: 50 push-ups, 60 sit-ups, 5 pull-
ups, 5 chin-ups, a 2.4-kilometre run
in less than 12 minutes, a 500m swim
in less than 12 minutes, and four 25m
lengths of the pool underwater.
The Prep
Q Airmen train for 24 weeks — swim-
ming in full gear, hauling bricks from
pool floors, practising aquatic judo — all
while learning the technical aspects of
helicopter rescues. “We usually start
with a class of 24”, Rady says. “My
senior class now has four guys in it.”
The Call
Q When it’s time for the Multi, airmen
are summoned one by one, with no
advance warning, to the training centre’s
specialised pool. No two tests are exactly
the same. “Guys who take the Multi never
tell the next class what happens”, Rady
says. “That uncertainty is a big deal.”
IF YOU FAILED: You need to
work on hip-powered move-
ments so your body can power
off the block faster.
Try modified kettlebell swings
with more weight: Hike the
kettlebell behind you like a
rugby ball, then stand with
force, coming to a full extension
of knees and hips, so the bell
pops up to hip height — it’s a
shorter, more explosive swing
than a regular kettlebell swing,
which comes up to shoulder
height. Do 10 sets of 10, three
days a week.
Joe Holder, a Nike trainer
and Performance Specialist at
S10 Training in New York in
the US, where he helps guys
get below 10% body fat, likes
shocking the nervous system
after heavy lifting to improve
power. “Think, going from a
heavy bench press right into a
medicine ball pass”, says Holder.
“Or going from the squat right
into a few high-quality squat
jumps.”
The Storm
Q Each airman suits up in full rescue
gear and enters a simulated hellscape:
Wind, rain, waves, fog, rotor wash,
screaming victims, maybe a sinking
ship. Amid the roaring darkness, he
jumps from a “helicopter” simulated on
a platform 4.6 metres above the pool.
The Rescue
Q In a test of endurance and total-
body strength, the airman has 35
minutes to save three victims, including
a downed aviator he’ll have to free
from a 28-foot parachute — effectively
a sea anchor that could drag them
under in a split second.
The Stakes
Q If the airman takes too long, he fails.
If he gets locked up in a victim’s frantic
choke hold, he fails. If he gets too tired
from swimming through the waves
and hauling bodies into baskets for
helicopter retrieval, he fails.
Go all in. The old-
fashioned broad
jump is the greatest
way to discover your
raw power.
 FROM LITTLE
BROTHER TO
COMEBACK KID
As if global fame, millions in solo record
sales, sold-out tours, and a role on
a hit TV show weren’t enough, former Jonas
Brother Nick Jonas had to go and become a
movie star, too. How did he pull it off? Step
into his gym to find out.
BY MICKEY RAPKIN

P H O T O G R A P H S B Y P E T E R YA N G
late afternoon, and I’m at a public driving range watching Nick Jonas smash golf balls by the bucket. We’re
outside Portland, OR, in the US, where tonight he’ll be playing for a sold-out crowd at the giant Moda Center
alongside pop megastar Demi Lovato. But for now, gripping his driver in his hands, he’s all about golf and
nothing else. Each time he tees up a ball, he squares up to it with steady, McIlroy-esque cool, then… ping!
230 metres. Seconds later: Ping! Another 230 metres. As time wears on, the titanium-to-Titleist collisions
get louder, harder, pingier, but Jonas’ focus doesn’t waver. Which is all the more impressive when you notice
the people crowding near him — mostly young females who have just discovered who that guy is, over there,
wielding the sizable drive, and who are being held back by his security detail.

Of course, none of this is remotely surprising, given that
Jonas, the 24-year-old actor, singer, and global celebrity
phenomenon, makes noise pretty much everywhere he
goes — and usually with far less effort. These days, when
he’s not splashed across tabloids obsessively chronicling
his dating life (no, he’s not seeing anyone), his abs (more
on those later), and the meaning of his slightly mystifying
new single, “Bacon” (it’s more or less an ode to the single
life), Jonas is celebrating his thriving acting career.
In 2016 he wowed indie festival-goers with his
brooding performance as a conflicted college student in
the film Goat, a horrifying indictment of frat hazing. He’s
also great as a tortured, gay brawler on Kingdom, a binge-
worthy series about a family of MMA fighters.
To top it off, he’s currently in sweltering Hawaii filming
some decidedly more light-hearted fare: Jumanji:
Welcome to the Jungle, alongside Dwayne Johnson and
Kevin Hart, otherwise known as the biggest movie stars
on earth.
Meanwhile, Jonas the pop star is keeping plenty busy.
In 2014 his eponymous solo album drew comparisons
with another blue-eyed falsetto, Justin Timberlake, and
his single “Jealous” leapt to No. 1 on the US Billboard
dance chart. His recent 2016 release, Last Year Was
Complicated, won him critical raves. And he can even
pack arenas: When I meet him, he’s currently in the
middle of a 42-date North American arena tour with his
good friend Lovato.
To top it all off, when he isn’t impressing critics, he’s
hobnobbing with all manner of royalty — music and
otherwise — as when he was invited to US President
Obama’s birthday bash at the White House in August
2015 and got to pal around with Stevie Wonder and
Paul McCartney. When the night was over, he humble-
bragged to his 11 million Twitter followers: “Tonight
was a night I will never forget. #BarackObama #happy-
birthday.”
OK, we know what you’re thinking: Nick Jonas? What
the hell?
After all, we’re talking about a member of the Jonas
Brothers, the mid to late-aughts boy band that got their
big break on the Disney Channel and eventually rode
their fame to more than 20 million albums in sales. At
the end of their ride, however, the group — consisting
of Kevin, the business-minded eldest; Joe, the one best
known for dating Taylor Swift; and Nick, the shy and
broody youngest — ultimately gained as much fame for
their abstinence awareness as they did for their music.
South Park had a field day with them, devoting an
entire episode to skewering their “purity rings”.
 FOR KINGDOM,
JONAS UPPED HIS
DIET FROM 3000 TO
4200 CALORIES A DAY.
“I PUT ON ABOUT 9 KILOGRAMS
OF MUSCLE IN A MONTH
AND A HALF”, HE SAYS.
“IT WAS WILD.”

Frankly, no one would blame you for figuring that a guy like this
would be sharing the bill at Chili’s Summer Concert Series with
Hanson and 98 Degrees, doing occasional stunt-casting walk-ons
on sitcoms, and signing autographs for R350 apiece at has-been
teen-idol music conventions.
But that’s not how Nick Jonas wanted it to go down.
NICK JONAS WAS RAISED IN AN AFFLUENT SUBURB OF NEW JERSEY,
where his father was an ordained minister who encouraged all his
boys to pick up an instrument. At age 7, Nick was discovered at a
local barbershop, and soon he was performing on Broadway in Les
Miserables. After he recorded a Christian pop album, featuring his
brothers on background vocals, in 2004 — a project that fizzled —
the head of Columbia Records recast the mop-topped clan as a trio.
In 2007, after a series of appearances on the Disney Channel, every-
thing changed. Suddenly the Jonas Brothers were making a cameo on
Hannah Montana, performing at awards shows, and launching sold-
out world tours in which they hired decoy SUVs to evade paparazzi.
But like all things white-hot, the Jonas phenomenon was bound to
cool, and the band called it quits in 2013. It was a rough period for
Nick, but he retains a healthy sense of humour about it. He even refer-
ences one particular scene — “one of my favourite [cracks on us]”, he
calls it — in the HBO comedy series Eastbound & Down, featuring
Danny McBride as washed-up major leaguer Kenny Powers. In one
episode a sports agent comes to recruit Powers, but he wants to see
the guy’s credentials. The agent responds by holding up his American
Express Black Card, to which Powers responds, “What’s that? Is Black
better than Gold?”
“And the agent’s like, ‘Yeah. Gold might get you Jonas Brothers
tickets. But Black? You’ll have all three of them sucking your dick’”,
Jonas says, laughing so hard he can barely get out the words.
“ I WOULDN’T CALL
IT ROCK BOTTOM,
BUT THERE WAS SOME
VERSION OF, ‘AM I
GOING TO BE WASHED
UP AT 21?’ ”
Later, when we sit for an iced coffee at a cordoned off table, I ask
Jonas to reflect more deeply on that period.
“I wouldn’t call it rock bottom, but there was some version of, ‘Am
I going to be washed up at 21?’ I was living in delusion a little bit too.
Having a great amount of success at an early age — and then having
a couple of years where things didn’t go quite right — you get to the
point where you can either say, ‘It’s everyone else’s fault. They don’t
get it’, or you can go, ‘I need to make an adjustment. I need to evolve’.
Because it really is evolve or die. If you don’t continue to push yourself,
it’s not going to work.”
In early 2014, Jonas was busy working on a new album when he
read the script for AT&T Audience Network’s MMA drama Kingdom
— and immediately wanted in. The only problem: No one involved
would let him audition. Not the network, not the creator, not even
the show’s central star, Frank Grillo (Captain America: The Winter
Soldier, Warrior), who shares an agent with Jonas.
Grillo, who plays a retired MMA fighter who runs a gym where his
two sons train, told his rep flat-out: No way, no Jonas. “I said, ‘I have a
lot at stake here. Forget it’”, Grillo told talk-show host Jimmy Kimmel.
But Jonas wouldn’t take no for an answer, and his agent begged
the producers to let Jonas in the room for an audition. Eventually, he
persuaded the producers to hire him.
The challenge then: Getting himself into fighting shape before
shooting began.
Jonas’ security guard introduced him to Gregg Miele, the owner of a
private gym in Los Angeles who has trained American football players
like Reggie Bush and actors like Matthew McConaughey. Miele
looked at the calendar, saw that Jonas had three months till filming
was set to begin, and got to work. Miele’s goals for Jonas: Reduce body
fat, increase lean muscle mass, build power without compromising
flexibility, and increase cardiovascular endurance.

Simply put, Jonas needed to be “viciously strong, viciously powerful,
and shredded”, Miele says.
There was one major obstacle, however: At age 13, despite being
active and healthy, Jonas was diagnosed with type-1 ( juvenile)
diabetes. Though the disease plagued him at the start of his career —
“I had wild mood swings”, he recalls — he eventually learned how to
manage it. He wears a Dexcom Continuous Glucose Monitor, which
constantly checks his blood sugar, and is hyper-vigilant about his diet.
“When I’m on the road”, he says, “I always make healthy choices. I
don’t have a meal plan delivered to me, but I know what not to eat. I’m
always cautious about the food I put in my body”.
Hardcore strength training, however, can be risky for some type-1
diabetics, because it makes the body more sensitive to insulin and more
susceptible to dramatic drops in blood glucose. “So we always keep
glucose in the gym”, Miele says. “We’re always prepared for that. And
as for diet, we got his blood work done and put him on a specific blood-
type diet to make sure he wasn’t eating any inflammatory foods that
would hinder his goals or set us back.”
Jonas trained harder than he ever had, and he relished the experience.
He especially enjoyed the anonymity of a private gym, where, he says,
he could be competitive with the only person who mattered: Himself.
“It’s important to stay in your lane”, Jonas says of his Kingdom
routine. “One philosophy Gregg teaches that I really appreciate is that
everybody’s got a different approach to fitness. No one way is wrong.
G r o o m i n g b y M a r i s s a M a c h a d o /A r t D e p a r t m e n t u s i n g B a x t e r o f C a l i f o r n i a ; P r o p s t y l i n g b y S p e n c e r V r o o m a n ;
Being competitive is good, but it can also leave you sore and strug-
gling to recover. Your body feeds off that recovery time, so don’t push
yourself so hard just to do better than the guy next to you in the gym.”
His workouts consisted of mostly heavy lifting, and as they got closer
to filming, he started doing two routines a day, five times a week. He
T h is p a g e, fro m l ef t: Fraze r Ha r r iso n / G e t t y: Le s te r C o h e n /G e t t y; Kev in Mazu r/G e t t y
also upped his diet from 3000 to 4200 calories a day.
“I put on about nine kilograms of muscle in a month and a half”, he
says. “It was wild. But it was also hard to sleep. I was carrying more
weight than I was used to, so I was sleeping very hard.”
As the shoot date got closer, Kingdom’s official fight co-ordinator,
retired MMA star Joe “Daddy” Stevenson, put the cast through a two-
week boot camp: kickboxing, Muay Thai, grappling, jiu-jitsu. The
guys lost about three kilograms of water a day, says Stevenson, who
remembers being impressed with Jonas: “The first time I met Nick,
he showed me he could do a standing backflip kick.”
It’s been a year and a half since then. I ask Jonas if he’s been in a real
fight using any of his new moves.
“I got close once”, he says.
Late 2015, he was with his brother Joe near their ski-in, ski-out
home in central California’s Mammoth Lakes. “Basically, we were all
merging into one line with different lift passes, and one guy was like,
‘You can wait right there, buddy, we’re going ahead of you’”, Jonas says.
Joe was pissed — he never fights, but you can’t push him. He was like,
From “JoBro” to baller.
From left: The Jonas
Brothers at the 2011
Nickelodeon Awards;
Nick Jonas and Demi
Lovato; Jonas and Jay-Z.
“No, we’re already here”, and the guy said, “Why don’t you shut the
fuck up?” It escalated so quickly — I was thinking, “This isn’t even my
fight, and now I gotta go in”.
Luckily they diffused the situation, and Nick now laughs at the pros-
pect of coming to blows on a ski slope. “It would’ve taken a long time
to get out of our gear to fight.”
When Kingdom premiered in late 2014, the critics were impressed,
with the Los Angeles Times calling Jonas “very good” and IndieWire
comparing the show with another testosterone-laden soap opera, the
megahit Friday Night Lights.
And just like FNL, Kingdom is a show in which tough men are
allowed to cry. Jonas plays Nate Kulina, a gay man who inches out of
the closet into a world that isn’t always accepting; his performance is
impressive, especially in the Season 2 finale, where in one scene he
sits with his brother in the hospital and reveals the truth about his
sexuality. Even the show’s emotionally tough MMA fighters were
impressed with his performance.
Well, most of them, anyway.
“You got two sides on Nick”, Stevenson says. Basically, there are
fighters who like him, “and then you’ve got the haters. Frankly, they’re
just mad that their girlfriends like him”.
W E F I N I S H O U R D R I N K S AT T H E R A N G E , A N D J O NA S G E T S
ready to head to the arena in Portland for a sound check. But before
he goes, there’s something he needs to take care of: A bachelorette
party a few tables over, on the other side of a security rope, that’s
been staring at him the whole time we’ve been talking. I study his
face, and his smile reveals everything: He’s genuinely enjoying it.
And why not? Here’s a guy who stared down obscurity and fought
his way back to a very successful, very hard-earned second career.
Why not revel in it?
Taking the bachelorettes as a cue, I have to ask him: Will he be
settling down anytime soon?
“Well”, he says, “I think love and romance happen for some
people, and it’s an amazing thing. But right now I’m really serious
about my work. I’ve got too much on the agenda to really think
about losing myself to love”.
This could be partly influenced by his current road trip partner
Demi Lovato, who’s not just a longtime friend but also, apparently,
one hell of a wingman. Recently she told Billboard magazine,
“When Nick was in a relationship, I was like, ‘Get out of that. You
could fuck anybody you want right now. So have fun and do that’”.
“Yeah, basically, that’s Demi”, he says, laughing. “She’s a good
friend.” He pauses for a moment, then adds, “But I’m enjoying
meeting and getting to know people. It’s nice”.
And suddenly he’s smiling at the girls, before disappearing out
the door. Q
 Wise up Send your questions to ask@mensfitness.co.za

Ask Men’s Fitness

I keep hearing that prawns are
dirty or that fishing for it hurts
the environment… so, should
I stop eating it entirely?
TIM B, CAPE TOWN

“Absolutely not!
Shrimp is a great
source of protein,
vitamins, minerals,
and fatty acids”, says
Kristy Del Coro, a
Senior Culinary
Nutritionist for
American food
watchdog group
SPE Certified. But not
all shrimp is created
equal, she adds, so you
need to buy wisely.
Some facts:
There are two types
of shrimp: farmed and
wild-caught. Farmed
is raised mainly in
Asia — often in filthy
waters — so it can
be full of germs and
parasites (Consumer
Reports recently found
harmful bacteria,
like E.coli, in 60% of
raw imported farmed
shrimp) and/or anti-
biotics, disinfectants,
and pesticides.
Wild-caught shrimp
isn’t farmed in floating
faeces! Or given
antibiotics/pesticides,
but nets can damage
sea floors and catch
other species, like sea
F o o d s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

turtles.

How to Buy Shrimp

Q Fresh seafood must

be labelled farmed
or wild-caught. Opt for
Know where your wild-caught, preferably
prawns come from from regions where the
or you could end fisheries are the best
regulated.
up with some pretty
trampy scampi.

Good gourd!
Watermelon is
low-cal and
helps in recovery
despite its high
GI number.
What are some great
bar tricks I can do to
impress a girl — or
maybe make a bet
on and win a free
drink? R A J M , D U R B A N
1) Bet that the mark
can’t connect all
these dots with
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without lifting up the
pen or going through
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K U B I N S K I : “Not
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FOR MORE BET-WINNERS, GO TO MENSFITNESS.CO.ZA
Ask Men’s Fitness
I’ve just lost 7 kilograms by eating
well and working out. Now a fam-
ily gathering is coming up. Is wa-
termelon a good substitute for all
the fatty crap that’ll be there? I’ve
read it’s high on the GI Index.
A L L E N F, W I L D C O A S T
Q Watermelon, at
just 46 calories
per cup, isn’t just
organic juice
company in NY
USA, “watermelon is
way better for you loaded with electro-
than “fatty crap”, as lytes, lycopene, and
you so aptly put it. L-citrulline, which
It can also help with fights muscle sore-
all that exercise ness, so it’s a killer
you’ve been doing. option for recovery”.
(Nice work, by the And GI-wise?
way!) First, the “It does rank near
basics: “Watermelon donuts on the
is rich in vitamins Glycaemic Index (a
C and A, potassium, measure of how fast
and magnesium”, food raises blood
says Nutrition glucose)”, Schultz-
Stripped founder says. “But it’s about
McKel Hill, MS, RD. 92% water, so the
“And, as a simple glycaemic ‘load’ is
sugar — a cup has less than a carrot’s.
8g — it provides So for most people,
quick energy.” Also, its benefits far
says Sagan Schultz, outweigh anydown-
CEO of the WellWell sides.”
Q We like the way you think. Try
these clever ruses from bar-trick a week.
I hate my narrow
expert Matt Kubinski. Just watch who Also, no matter
you pick for a mark: Cute girl? Sure. shoulders. Can I which variation you
Cute girl with bar-bouncer boyfriend? build them up with do, fully activate
Maybe not. (Answers on page 127.) the medial delts
exercise?
by turning your
SEAN H, CAPE TOWN
thumbs down at the
top of the move, as
Q “In all honesty, if you’re pouring a
shoulder muscles jug of milk. Shoot
aren’t the fastest to for three to five sets
C l o c k w i s e f r o m t o p : D i m i t r i o s S t e f a n i d i s / G e t t y ; J a m e s M i c h e l f e l d e r ; L- D o p a
grow”, says power- of 10 to 20 reps, “and
lifting coach Mike don’t be afraid to add
Samuels (healthy in the odd dropset”.
livingheavylifting Big shoulders
2) Set an empty 3) Put three full .com), “but there’s won’t happen over-
beer bottle upside shot glasses in front certainly something night, Samuels cau-
down on top top of a of your mark and you can do about it”. tions, “but it’s worth
tenner (or a buffalo — three full drafts of Put a weight on First: Don’t put all the effort because
why not bet big?) and beer in front of you. your shoulders. your focus on over- adding even a little
challenge the mark Bet you can drink Lateral-raise
head presses! “While shoulder width —
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best exercises for they’re great”, he which might take a
from under it without other person drinks building wide delts. says, “they’re not few months — can
handling the bottle or his or hers. Only rule:
the best way to build completely change
knocking it over. You can’t touch each
awesome shoul- your physique and
K U B I N S K I : “If you other’s glasses.
ders”. give you that
end up in jail, good K U B I N S K I : “It’s
His secret to wide elusive V-taper”.
luck explaining it to harder than it sounds.
delts: Lateral-raise Bonus tip: Do lots
the judge.” Practise your chug!”
variations, using a of pull-ups and pull-
dumbbell, kettlebell downs, too: “Bigger
weight plate, or lats can make the
cable, at least twice shoulders ‘pop’.”
 Ask Men’s Fitness

I’d like to buy my girlfriend some

sexy underwear for bed (what
she wears now is anything but).
Is that a good idea? SCOTT R, CAPE TOWN

In my I buy you some?”

exper- Otherwise, don’t be
I ience, 75% surprised if it stays in
of men the bag forever.
buy lingerie for their MOUSHUMI
partners, and 75% of
that lingerie ends up at Part of me wants to
the bottom of a drawer. say, “Just go for it”.
So instead, go Then again, buying her
shopping together. a “sexy” gift can be a
Splurge on pieces you minefield since, with
both like, and make our more sophisticated
her feel sexy and brains, we tend to read
appreciated. into things.
If you play your What if you get the
cards right, she’ll be so wrong size? Or she
excited from shopping thinks you don’t find
you’ll get your own her lady parts sexy and
private lingerie show. want to cover them
DR KERNER up with a lacy veil?
Or some skank tried
If sexy lingerie’s not it on, so your gf gets
in her repertoire now, an STD, thinks you’re
chances are she’ll cheating, and kills you
wear it only on “special in the night? So much
occasions” at most. to consider!
If you’d like to change So, if she wears
that (and your arousal lingerie, go ahead. If

The Sex Files is important), gently

say, “Can I tell you
not, get her something
less loaded, like a
Our experts answer your most intimate questions — no holds barred something that really La Senza gift card.
turns me on? Sexy Then see what
bedroom, after a few lifting weights or
In movies, I’m always T H I S M O N T H ’ S PA N E L:
lingerie. Could happens! J E N A
minutes. doing push-ups?
seeing guys lifting J E N A : There are a (I can’t imagine
a girl up and having few factors here you where you’d find
need to consider: information on
sex against a wall. 1) It’s Hollywood, How often can a guy turbation is out of
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2) There’s help — though that WRITER/STAND-UP COMIC
is there some trick probably a chair “normal”? DR AARON: Despite
could get tricky JENA FRIEDMAN
ADAM B, JOHANNESBURG
I don’t know about? somewhere you if you’re not into PSYCHOTHERAPIST/
what “sex addiction”
DR KERNER: There’s
TERRY L, JOHANNESBURG
don’t see, or a green threesomes. SEX COUNSELLOR therapists (a
MOUSHUMI: Nope, MICHAEL AARON, PHD no such thing as
screen, or maybe Here’s another diagnosis rejected
there’s no trick to it, PSYCHOTHERAPIST/
normal when it
a sad PA forced to option: Date some- from the last US
except being super- SEX THERAPIST comes to mastur-
kneel down while one lighter. I know MOUSHUMI GHOSE, MFT DSM 5 psychiatric
strong. Standing- bation. Rather, to
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up sex has lots of
PSYCHOTHERAPIST/ know what’s right
bone atop him. because it is. It’s SEX COUNSELLOR say, there’s no right
in-the-moment pas- IAN KERNER, PHD
for you, focus on
3) Unlike the actually the mean- or wrong amount of
sion, but without whether you’re
actresses you see est thing I’ve ever masturbation. Some
a counter or some doing it to enjoy your
onscreen, most real written, and they’re people have a high
type of support, it’s sexuality and let
sex drive, some low.
Jens Stoltze/thelicensingproject.com

women don’t weigh probably going to

not a position you’ll off some steam, or
just 40 kilograms, edit it out. What it really
probably be able to using it as a coping
and therefore are a But whatever comes down to is:
hold for very long. mechanism because
little harder to lift. you decide to do How do you feel
That doesn’t there’s a libido gap
That being said, to have elevated about how much you
mean you shouldn’t in your relationship,
if you really want sex against a wall masturbate? Is it
try it, though — it’s a or you’re anxious,
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great starting posi- bored, or depressed.
you try to find some promise me that your life? I’d explore
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to move around, to chafing your penis?
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the kitchen or the If you feel your mas-
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 Ed i t e d by S e a n H ys o c n , C S C S Your better-body blueprint

FOCUS ON
STRENGTH
A paradigm shift. Aesthetics
are a great reason to workout,
but pure power is the ultimate
motivation.

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E
to taunt your
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O Body Book Get ripped
How It Works
QOur goals are superficial in nature: To appear impossibly lean and
muscular. But, like Cena suggests, we should shift our focus towards one
of strength and performance. While most trainers target aesthetics with
old-fashioned physique training, he works on his athleticism. So he can not
only look superhuman in the ring or on-screen, but also run, jump, and apply
his strength when he really needs it. This is done mainly with CrossFit-style
training — circuits and timed workouts that include gymnastics, Olympic lift-
ing, and plyometrics. Ultimately, the combination builds functional strength
and endurance on top of the muscles that fill out the suit and tights.
Perform each workout once per week, resting a
day between each session. Day I: Do the exer-
cises in each group (marked A–C) as a circuit,
Directions completing one set of each move in sequence.
For each circuit, set a timer and complete as
many rounds as possible in five minutes, resting as needed. Note that
Exercise 3 is a stand-alone, and then sets of 4A and 4B are alternated
for 5 minutes. Day II: Alternate sets of the exercise pairs (A and B).
When all sets are complete for one pair, move on to the next. Day III:
Perform the exercises as straight sets, completing all sets for one
move before moving on to the next. Set a timer and try to complete the
workout in as little time as possible.

D AY I

1A
ROWER
Reps: Row 300m

Sit on the seat and strap

your feet down. Set the
drag on the machine to
between 3 and 5, grasp
the handle, and sit back
so your torso is vertical.
You should feel pressure
on the balls of your feet
while your heels are
slightly raised. Drive
with your legs, dropping
your heels to push your
body back, then row the
handle to your sternum.

1B
CLEAN
AND JERK
Reps: 12 with 175 lbs

Stand with feet hip-

width apart and bend
your hips back to reach
down and grasp the
bar at shoulder width.
Keeping your lower back
flat, push through your
heels as you extend your
hips to lift the bar. Pull
the bar into you so your
1C
shoulders stay in front WALL BALL
of the bar the whole Reps: As many
as possible
time. As the bar clears
your knees, focus on Stand in front of a wall
extending your ankles, holding a 10kg medicine
knees, and hips at the ball with both hands
same time. Now shrug at your chest. Set
your shoulders and pull your feet at shoulder
yourself under the bar, width with toes turned
thrusting your elbows slightly out. Squat down
forward. Catch the bar until your hips are below
at shoulder level. your knees, keeping
From there, dip your your lower back flat.
knees and explosively Explosively come up and
extend your knees and throw the ball upward
press the bar overhead. and against the wall,
aiming for a spot about
3 metres. Catch the ball
as it comes down and
immediately begin the
next squat.
 REST 3 MINUTES, THEN GO ON TO 2A–2C 1B
D AY I I
WALL
WALK UP
1A Sets: 3 Reps: 5
Rest: 60 sec.
HANDSTAND Get into push-up
HOLD position in front of a wall
Sets: 3 Reps: Hold 30 (facing away) and walk
sec. Rest: 60 sec. your feet up the wall and
Walk to a wall and, your hands in toward it
standing a foot or so be- until your torso is verti-
hind it, place your hands cal. When your belly
on the floor at shoulder touches the wall, walk
width and spread your your feet down again.
fingers wide. Use the
momentum of reaching 2A
for the floor to help you RING DIP
kick your legs up to the
wall so the wall stops OR DIP
Sets: 5 Reps: 5
and supports your Rest: 60 sec.
heels. Push your palms
into the floor and brace Suspend your body
your abs. from gymnastics rings,
or, if that’s too difficult,
use parallel bars. Lower
your body until your up-
per arms are parallel to
the floor and then press
back up. Hold the top of
2A 2B 2C each rep five seconds.

EXPLOSIVE CLEAN WEIGHTED

STEP-UP AND JERK BURPEE
Reps: As many as Reps: 12 with Reps: As many as
possible (each side) 80kg possible with 10kg

Place your foot on a See description

dumbbells 2B 3A
box or step that’s 50 on page 101. Hold a dumbbell in DRAGON CHIN-UP
centimetres high while each hand and stand FLAG Sets: 5 Reps: 5
Rest: 60 sec.
raising the opposite with feet hip-width Sets: 5 Reps: 5
arm forward. Drive apart. Squat down, Rest: 60 sec. Hang from a pull-up bar
your heel into the box keeping your lower with hands shoulder-
Lie on a bench and grasp
and explosively raise back flat, until the width apart and palms
it behind your head.
your body up so you weights touch the facing you. Pull yourself
Bend your knees 90
rise above the box floor. Now jump your up until your chin is over
degrees and roll your
and into the air. At the feet back so you land the bar.
knees back towards
same time, swing the in a push-up position.
your head, raising
opposite arm forward. Reverse the motion to
return to come back
your body up off the 3B
Catch yourself on the
box on the descent and up and jump as high as
bench and onto your TOES TO BAR
upper back. Brace Sets: 5 Reps: 5
lower yourself to the you can.
your abs and squeeze Rest: 60 sec.
floor slowly. your glutes. Take a
Hang from the bar
sharp breath and hold
and pull your shoulder
REST 3 MINUTES, THEN GO ON TO 3 it. Lower your body
blades down. Tuck your
until your feet touch the
knees to your chest and
bench and then come
3 4A 4B back up. If you can,
roll backwards. Kick
the bar, and then slowly
BURPEE PUSH SQUAT
St yling by Christina Simonet ti; Grooming by Casey Geren/

perform the move with

reverse the motion. If
your legs extended.
Reps: 20
PRESS CLEAN you can, do the move
Perform burpees as Reps: 10 with 14kg
dumbbells
FROM HANG with straight legs.
described above but Reps: 5 with 14kg
Bernstein & Andriulli using Chanel Skincare

without the dumbbells. Hold a dumbbell in dumbbells

each hand at shoulder Bend your hips back
level and stand with until you feel a stretch
feet shoulder-width in your hamstrings
apart. Dip your knees and then explosively
and explosively press extend your hips,
the weights straight knees, and ankles as
overhead. you shrug and heave
FOR MORE
FUNCTIONAL the weights to shoul-
WORKOUTS,
GO TO
der level. From there,
MENSFITNESS lower your body into a
.CO.ZA
deep squat.
O Body Book Get ripped
3 TOES TO BAR
D AY I I I Reps: 50 total

See the directions on Day II.

1
1000K
SHUTTLE
RUN
Reps: Run and change
direction 3 times

Run on a track or field.

Note a spot on the track
that’s 20 meters away to
one side of you and one
that’s 20 metres to the
opposite side. Turn and
run 20 metres to one
marker. Stop, turn the
other direction, and run
all the way back till you
hit the second marker.
Turn around again and
run back to the first
marker.

2
KETTLEBELL
SNATCH
Reps: 100 total

Stand with feet

shoulder width holding
a kettlebell in one hand.
Bend your hips back and
explosively extend your
hips and pull the weight
up in front of your body
and overhead. Perform
as many sets as needed
to reach 100 total reps.

4 5 COMBINING 6
POWER,
POWER BAR HOP STRENGTH, AND BURPEE BOX
CLEAN Reps: 100 total
ENDURANCE JUMP-OVER
Reps: 50 total Place a loaded barbell TRAINING Reps: 50 total

Perform the clean on the floor and stand YIELDS Place a low box on the
portion of the clean and to one side of it. Jump SUPERHUMAN floor in front of you.
jerk, described on laterally over the bar RESULTS. Perform a burpee as
Day I. Use 60 kilograms and to the other side. described on Day I but
and perform as many As soon as you touch finish by jumping onto
sets as needed until you down, jump back. the box and landing
reach 50 total reps. Do as many sets as softly. Step forward off
needed until you reach the box, turn around to
100 total reps. face it again, and repeat.
Do as many sets as
needed until you reach
50 total reps.

7
ROWER
See the directions on
Day I.

Tank and Shorts:

LULULEMON
Sneakers:
NEW BALANCE
Tech: FITBIT

Get ripped on
pancakes made
with egg whites
and almond
flour.
C O V E R M O D E L E AT S
The Man of Steel Diet
Meet the breakfast, lunch, and dinner that’ll help you build a body worthy
of the WWE championship.
BY SEAN HYSON, CSCS
If your Kryptonite is in the kitchen, you need a few recipes you
I can rely on to keep you eating healthy when you’d otherwise go
astray. Here’s some expert advice from nutrition coach, Erin
Blevins (wife of trainer Michael Blevins), who offers meal tips
that’ll get you ripped even in winter. Prepare them all for a perfect day of
eating — one that will fuel gains in the gym and keep body fat off without
sacrificing flavour. They reheat well, too, so you can feast on leftovers the
rest of the week.
BRE AKFAST
Protein Pancakes
MAKES: 2 SERVINGS
INGREDIENTS
1 tsp butter
2 scoops vanilla whey
protein powder
²/3 cup liquid egg whites
²/3 cup skim milk (or
low-fat coconut milk)
1 tbsp almond flour
1 dash cinnamon
DIRECTIONS
1) Place a non-stick
saucepan over
medium heat and
add the butter. Blend
or whisk all of the
remaining
ingredients together
and pour into the pan
as individual cakes.
2) When bubbles appear
on the surface of the
pancakes, flip them.
SAM K APL AN
N U T R I T I O N (PER SERVING)
222 calories,
26g protein,
11g carbs, 5g fat
LUNCH
Lemon Chicken
withYoghurt Herb
Sauce
MAKES: 4 SERVINGS
INGREDIENTS
• 170g chicken breasts,
cut into cubes
Juice of 1 lemon,
divided, plus zest
2) In a pan over medium
1 tbsp oregano
¼ cup sherry vinegar
1½ tbsp olive oil
½ diced red onion,
divided
1½ tbsp turmeric
Salt and fresh ground
3) While the chicken
pepper to taste
7 cloves garlic, diced
1 tsp honey or agave
½ tbsp dill
²/3 cup 2% plain
Greek yohgurt 4) Serve chicken
¼ cup chopped fresh
parsley
½ tbsp garlic powder
N U T R I T I O N (PER SERVING)
DIRECTIONS
1) Place the chicken
in a bowl. Add some
lemon juice (leave
about ½ tbsp for the
yoghurt sauce), the
oregano, vinegar,
olive oil, onion
(leave about ½ tbsp
for the yoghurt
sauce), turmeric,
salt, pepper, diced
garlic, and agave, and
mix until chicken is
covered.
heat, add the chicken
and stir until cooked
through. Pour in the
remaining juices right
before the chicken is
fully cooked. Bring to
a boil and then remove
pan from heat.
cooks, add the
remaining
ingredients to a
bowl. Stir together
and refrigerate until
ready to serve.
topped with yoghurt
sauce.
308 calories,
35g protein,
8g carbs, 14g fat
DINNER
Fajita Chicken
MAKES: 8 SERVINGS
INGREDIENTS
3 tbsp chilli powder
1 tsp ground cumin
½ tbsp paprika
½ cup chopped cilantro
2 450g chicken
breasts,
cut into cubes
Juice of 1 lime
Juice of 1 orange
1 cup white rice
(uncooked)
2 cups chicken broth
1 250g can
green chillies
Salt and pepper to
taste
1½ tbsp garlic powder
1 tbsp oregano
1 tbsp butter
1 red onion, cut into
strips
6 cloves garlic,
chopped
2 red bell peppers, cut
into strips
1 large tomato,
chopped
Chopped green
onions for garnish
DIRECTIONS
1) In a large bowl, add
the spices, half the
cilantro, and chicken
and mix together. Add
the lime and orange
juice. Mix until
chicken is covered.
Refrigerate 1 hour.
2) In a medium pot, bring
1 cup rice and 2 cups
chicken broth to a boil.
Once it boils, turn heat
to low and stir in the
chillies. Cover until the
rice is fully cooked.
Add a pinch of salt,
garlic powder, and the
oregano. Once the rice
is cooked, uncover,
stir, and set aside.
3) Place a large pan over
medium-high heat and
sauté the onions and
garlic in butter until
they are golden brown
and caramelised. Add
the marinated chick-
en, peppers, tomato,
and a pinch of salt, and
sauté until chicken is
done.
4) Plate the meal over
a bed of rice and
veggies, then top with
chopped green onion,
cilantro, and a drizzle
of salsa, if desired.
N U T R I T I O N (PER SERVING)
400 calories,
34g protein,
30g carbs, 15g fat
 HARDCORE

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INGREDIENTS L-CITRULLINE* ARGININE HCL FITNOXTM BETA-ALANINE BETAINE CAFFEINE ENXTRATM ASTRAGINTM
AGMAPURE® ANHYDROUS
Per Serving *Base Not Malate. For Greater For Increased For Longer & Additional Energy Promotes
Boost For Increased For Energy
More Strength Nitric Oxide Muscle Harder Training Preventing a Absorption &
Performance Muscle Pump & Focus
& Pump Production Performance Sessions Caffeine Crash Usage Of Actives

3XT PUMP 3400mg 3600mg 500mg 125mg 3000mg 1600mg 300mg 300mg 25mg
Competitor 1 Only 2000mg
X L-Citrulline
malate X X X 2000mg X 300mg X X
Competitor 2 Only 6000mg
X L-Citrulline
malate X X X 3000mg 1500mg 350mg X X

MANUFACTURED IN ACCREDITED FACILITIES, WHERE RELEVANT:

 O Body Book Eat lean

THE CAVEMAN
Paleo nutrition — in
case you’ve been
P living in a cave —
involves eating
only foods available in the
Paleolithic Era (meats, sea-

CONNOISSEUR
food, fruits, veggies, eggs,
nuts, seeds, unprocessed oil).
Still, the plan is as popular as
ever. The relative plainness
of “prehistoric” fare can make
eating like early Homo sapi-
ens a challenge. But with a lit-
Wish you could drop fat, sculpt six-pack abs, yet still enjoy what you eat? tle creativity, you can turn all
(Grunt once for “yes”.) Then go the mega-protein Paleo route — but with these your favorite foods — from hot
tasty gourmet twists. wings to fajitas to burgers —
into equally tasty Paleo treats.
BY JAMES PHEL AN
PHOTOGR APHS BY WILLIAM AND SUSAN BRINSON Here’s how to modernise the
most “old-school” diet ever.

Chicken out.
Pork loin has just as little fat per serving
as skinless chicken breast.

J U L YM
/ AAUYG2 2001273 MMEENN’ ’SS FFII TT N
NEES
SSS 10
9 15
O Body Book Eat lean

Paleo Fajitas
MAKES: 3 SERVINGS

Caveman ready.
INGREDIENTS
If it walks,
crawls, flies, F O R ME AT
swims, or grows • 450g organic skirt
on a tree, you steak
can eat it.
• tomatillo salsa

FOR RUB
2 chipotles, soaked in
water 30 minutes
¼ cup olive oil
¼ cup lime juice
1 bunch cilantro,
chopped
1 tbsp black pepper
2 tsp cumin

FOR WRAPS
6 large cabbage leaves

FOR SALAD
1 red onion, whole
¼ pineapple, peeled
and cored
½ green pepper,
julienned
½ red pepper, julienned
Juice of 2 limes
2 tbsp avocado oil
Black pepper to taste
10 whole cilantro leaves

DIRECTIONS

1) Pre-heat grill to high.

Place onion on the
back of the grill, allow-
ing the outside to char.
Remove when onion
feels soft and refrig-
erate. Place pineapple
on grill and cook 5 min-
utes on one side and
then the other. Remove
pineapple.
2) Cut away the top and
bottom of onion to
remove skin. Slice
onion and pineapple
into strips and place in
a mixing bowl. Add rest
of salad ingredients
and toss.
3) Remove chipotles
from water and chop,
then place in a mix-
ing bowl. Add remain-
ing rub ingredients
and mix thoroughly.
Add steak and mix until
meat is coated. Add
steak to grill and cook
3 minutes. Turn steak
Go back to grass and cook 3 minutes.
roots. To be as Remove and let rest,
then slice thinly.
Food st yling by Carrie Purcell;

Paleo as
Prop st yling by Sarah Smar t

possible, buy 4) Arrange cabbage

grass-fed steak. leaves on a plate and
It’ll be leaner, add steak slices to
and what fat it each. Top with salad
does have will be and salsa.
healthier.
N U T R I T I O N (PER SERVING)

609 calories, 33g

protein, 26g carbs,
28g fat
 Metal militia.
Spicy Cashew- Ostrich Burger Cilantro cleans
Pork Kabobs with Mango Salsa toxins from
(PREVIOUS PAGE) your system,
MAKES: 6 SERVINGS including
MAKES: 5–6 SERVINGS aluminum,
INGREDIENTS lead, and
INGREDIENTS mercury.
FOR BURGERS
¼ cup red-wine vinegar 2 1kg organic ground
3 tbsp coconut milk ostrich breast
1/
2 tbsp coconut oil 8 cup yellow onion,
diced
1½ tsp sesame oil
1 tbsp sriracha
Juice of 1 lime
2 tbsp natural cashew 2 tsp smoked paprika
butter 1 tsp ground cumin
½ tsp red-pepper flakes Black pepper
1 tbsp ginger, minced 2 tsp olive oil
2 tsp garlic, minced FOR SALSA
1 tsp black sesame 1 avocado, diced
seeds
1 mango, diced
1 tbsp fresh cilantro,
roughly chopped 5 leaves of cilantro

Zest of 1 lime Juice of 1 lime

• 750g loin, cut into 3cm 2 tbsp avocado oil

cubes Black pepper to taste

DIRECTIONS DIRECTIONS

1) Combine first six 1) Pre-heat the grill to

ingredients in a
bowl and whisk.
When smooth, add
remaining ingredients,
except pork.
2) Add pork to mixture
and turn until coated.
Cover the bowl and
refrigerate 6 to 8
hours. Take pork out
and drain thoroughly.
Thread pork onto
metal skewers. Let
sit 20 minutes while
you pre-heat grill to
medium-high.
3) Spray grill, then place
kebabs on it. Turn of-
ten. Grill 15 minutes or
until pork is cooked
through.
N U T R I T I O N (PER SERVING)
274 calories, 27g pro-
tein, 27g carbs, 16g fat
medium. In a bowl,
combine all burger in-
gredients, except
olive oil, and mix thor-
oughly. Form into six
patties and place on a
pan lined with parch-
ment. Drizzle olive oil
over the burgers.
2) Place burgers on an
oiled grill. Grill 4 to
5 minutes and flip.
Repeat. Mix all salsa
ingredients in a small
bowl and serve burg-
ers topped with sal- Welcome to the
sa. If you don’t want to EVOOlution.
make your own, buy Try to use
Remember this. extra-virgin
plain tomato salsa
Mangoes con- olive oil: It has
(fruit-free to keep out
tain glutamic greater anti-
added sugars).
acid, which has inflammatory
been shown to properties.
N U T R I T I O N (PER SERVING) improve con-
352 calories, 29g pro- centration and
tein, 6g carbs, 21g fat memory.

F O R E S C A L I VA DA
Flank Steak with 2 red onions, unpeeled
Escalivada
(Grilled Veggies) 2 large tomatoes
4 cloves garlic
MAKES: 6–8 SERVINGS
¼ cup extra-virgin
INGREDIENTS olive oil
• 1kg flank steak 1 large zucchini
2 tbsp chimichurri 1 large eggplant
(optional)
¼ cup red-wine vinegar
FOR RUB 1/
cup basil, cut into
8
½ cup olive oil fine ribbons
Juice of 2 limes Salt and pepper,
to taste
6 garlic cloves, minced
2 tbsp black pepper,
coarsely ground
DIRECTIONS escalivada. Top with
chimichurri.
FOR STEAK
F O R E S C A L I VA DA
1) Mix rub ingredients in 1) Pre-heat grill to
a glass baking dish. medium-high. Place
Add steak and turn onions on the out-
to coat. Cover and side of grill, indirectly
refrigerate 2 hours, over flames. Allow
turning occasionally. to cook until the out-
2) Once the escalivada side is slightly charred
and onions are some-
is made, remove meat
what soft (about an
from marinade and
grill until done (about hour). When onions
are done, remove
4 minutes per side for
medium-rare). Trans- from heat; let cool.
fer steak to work sur- Once cooled, remove
and discard outer
face and let stand 5
charred layers.
minutes. Cut into thin
strips. Arrange on a 2) While onions are cook-
platter and serve over ing, place tomatoes
directly over flames;
rotate frequently.
Remove when skins
are slightly charred.
4) When all vegetables
Set aside and allow
to cool, then peel skin
under running water.
Cut tomatoes in half,
remove seeds, core,
and stem.
3) Place garlic and oil in
a small pan and cook
over medium-low heat
until garlic is golden
brown. Set aside to
cool. Cut zucchini and
N U T R I T I O N (PER SERVING)
eggplant lengthwise
into 1cm thick planks,
rub with oil, season
with salt and pepper,
and grill until cooked
through. Remove from
heat and allow to cool.
have cooled, cut them
into strips. Combine
them in a bowl and
add garlic oil (with
garlic), vinegar, basil,
and salt and pepper.
Mix thoroughly.
Serve escalivada
— with steak — at
room temperature or
slightly warm.
428 calories, 32.5g
protein, 4g carbs,
27.5g fat

FOR MORE PALEO RECIPES AND DIET TIPS, GO TO MENSFITNESS.CO.ZA

 Before you go…

How should a smart guy think about a
TAKE A MASTER CLASS Financial Manager handling his money?
FROM OUR NO-NONSENSE BRIAN M. JOHANNESBURG
Do you perhaps believe the myth
bond. Take my dad, for instance.
He wasn’t a JSE guy; he was an
ironworker and bartender — but
he had common sense. We lived in

MONEY
that all Financial Managers are
only out to make a quick buck, or
looking for the next victim to rip
off ? Well, that’s just rank BS.
an apartment till we could afford
a home in the suburbs. He didn’t
need a financial adviser to tell him

MENTOR
Should you rent or own? What does
“Brexit” mean for your bank account?
Can you really trust rating agencies?
But before you hand over your
life savings to a broker, do your
research. Do you want to invest,
trade, or do a combination of
both? If you want to invest,
make sure your adviser has ideas
beyond throwing your money into
that.
After the Great Recession, can the
rating agencies be trusted? Have
they done anything to clean up the
system that almost took the whole
thing down?
D AV I D M . B LO E M F O N T E I N

Fox Business Network’s senior
correspondent CHARLES GASPARINO
shoots you straight.
a mutual fund. You can do that
yourself without paying two fees
(his and the mutual fund’s). If
you want to trade, ask him how
current events will affect various
stocks.
If he can’t answer the most basic
questions, he’s probably not very
good at his job. You’d be better off
using an online brokerage account
and reading the business pages.
Should I rent or own?
STEVE G. JOHANNESBURG
I don’t believe in overpaying for
anything — including housing.
Yeah, I know: It’s everyone’s ideal
“Dream” to own a home. But as
so many people discovered after
the 2008 global financial crisis, it
can also be a nightmare. The JSE
All-Share Index has grown at an
average rate of 18% since 2009.
Housing, meanwhile, has had
‘disputed’ claims of growth around
1 to 5% for 2015 alone. If that’s the
case, then investing your money
and renting makes a whole lot
more sense in terms of returns.
Also, I’d be wary of buying
a house if all your disposable
income will go towards paying the
The rating agencies play a huge role in
global financial markets, supposedly
providing unbiased opinions on a
company’s or country’s ability to repay
its debt by assigning it a letter grade.
Are they reliable? Of course.
They’ve reliably failed to predict
every single financial crisis in
modern times.
The truth is, the raters are
about as far from unbiased as you
can get. They’re big, profitable
businesses that get paid by the
very same entities they rate. So
when a banker throws a bunch of
mortgages into something called
a mortgage-backed security, the
rating agency asks the bankers for
permission to rate the bonds. The
bankers then decide, based on the
rating, whether to hire the agency.
Bankers want ratings, and raters
want big fat fees.
Since 2008, even after a number
of investigations, and lots and lots
of hand-wringing, the same sordid
system still exists today because
bureaucrats across the world, mainly
at the Securities and Exchange
Commission, believe the rating
agencies are a necessary evil. Keep
that in mind the next time you see a
“Triple-A rating”.

How will Brexit, Britain’s departure from the

European Union, affect my own money?
DARRYL H. CAPE TOWN

You can ignore most of the doom and gloom about Britain leav-
ing the EU and its impact on stocks, especially if you’re heavily
invested in the JSE. While Britain is a great country with a great
history, compared with our own massive economy, it’s a pimple on
the proverbial elephant’s rear end. In other words: It’s just not that
big of a deal to us. South Africa’s stocks will still trade based on eco-
nomic fundamentals (e.g, corporate earnings, economic outlook,
the SARB interest rate, and our usual dodgy politics). So be cau-
Mat t Furman

tious about the markets, and remember that tax-free investments

are a good place to park cash. But don’t sweat the UK’s troubles.
 O Body Book Muscle Up

No excuses!
Get ripped in 30
minutes or less, no
matter where you are
Q When you “can’t commit” to working
out, is it because a) you don’t have
time, b) you don’t have enough equipment,
How It Works
Q We have three
Day I, the most bare-
bones, requires only a
dumbbell or kettlebell.
D AY I

or what equipment or c) both? If you said yes to any of those, workouts for you. Pick Day II calls for just a
you have. Seriously. it’s time to rethink your routine — and, the one that’s right for pair of weights and 1A
By Craig Ballantyne, CSCS
frankly, lose the excuses. Because the the equipment and a bench — great for GOBLET
Photographs by James truth is, even if you have only one weight space you have access
to — for example, if you
your basic home
gym or a crowded
SQUAT
Michelfelder and just a few minutes, you can still get Sets: 3–4 Reps: 20
find yourself training in public gym. Day III Rest: 15 sec.
ripped with these kick-ass routines. So
your mother’s garage involves two weights,
next time we test you, let’s hope you have Hold a kettlebell
with the rusty dumbbell an ab wheel/Swiss
the right answer. (or one end of a
she uses as a doorstop ball, and a bench. All dumbbell) with both
— or, if you have a three workouts are hands under your
few more resources circuits, so you’ll move chin. Twist your feet
available, you can do briskly from lift to into the floor so your
them all as a program, lift, getting not just a toes turn out about
in the order shown, on strength boost but a 30 degrees. Squat,
non-consecutive days. cardiovascular benefit. pushing your knees
out so your elbows
can move in between
Choose the workout that them. Go as low as
best suits your equip- you can without
ment (see above for the losing the arch in
Directions options). Each workout your lower back and
is done as a circuit.
come back up.
Exercises are marked with a letter (“A”, “B”, and so
on); complete one set each in sequence, rest as
noted, then repeat for the total number of circuits
prescribed. For the most effective workout, try to SHORTS: ADIDAS
arrange all the equipment you need beforehand. SNEAKERS: APL
TECH: FITBIT

THE GOBLET
SQUAT TRAINS
YOUR QUADS
AND CORE
FOR PERFECT
SQUAT FORM.
O Body Book Muscle Up
1B
KB SWING
Sets: 3–4 Reps: 20
Rest: 15 sec

Hold a kettlebell by one

of its ends or a dumbbell
and stand with feet
shoulder-width apart.
Twist your feet into the
floor. Bend your hips
back and swing the
weight through your legs
and behind you while
keeping your lower back
flat. Bend your knees as
necessary. Explosively
extend your hips to
swing the weight up to THESE WORK-
shoulder level. OUTS SAVE
SPACE, TOO:
YOU CAN DO
THEM STANDING
IN ONE PLACE.

1C
ONE-ARM
DUMBBELL
ROW
Sets: 3–4 Reps: 10 (each
side) Rest: 15 sec

Hold a dumbbell or
kettlebell in one hand
and stand with feet
staggered. Bend your
hips back to lower your
torso until it’s parallel to
the floor. Keeping your
shoulders level to the
floor, row the weight to
your hip. Complete your
reps, then repeat on the
other side.

1D 1E
DUMBBELL ELEVATED
OFF-SET PUSH-UP ON
LUNGE WEIGHT
Sets: 3–4 Reps: 10 (each Sets: 3–4 Reps: 10
side) Rest: 15 sec (each side) Rest: 90 sec

Hold the weight in your Get into push-up position

left hand and step resting one hand on a
St yling by Christina Simonet ti; Grooming by Mat thew

forward with your left kettlebell or dumbbell.

Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

leg, lowering your body Elevate your legs so that

until your rear knee your body points down
nearly touches the floor at an angle to the floor.
and your front thigh Brace your abs to keep
is parallel to the floor. your body in a straight
Complete all your reps line and lower your chest
and then switch legs and until it’s about an inch
repeat immediately. above the floor.
INTERNATIONALLY VOTED SUPPLEMENT OF THE YEAR &

BEST OVERALL PROTEIN POWDER OF THE YEAR 12 YEARS IN A ROW

OPTIMUM OPTIMUM
OPTIMUM NUTRITION
NUTRITION
NUTRITION GOLD STANDARD 100% WHEY
BRAND GOLD STANDARD 100% WHEY BEST OVERALL PROTEIN
OF THE YEAR POWDER OF THE YEAR
SUPPLEMENT
2016 OF THE YEAR 2016
2016