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  • 1. OntheCover MiasvanderWesthuyzen &Chelsealeroux 0 7 1 8 9 9 771027 687000 R40.00 (R4.91) incl vat OutsideRSA:R35.09(excl vat) Namibia:$40.00 JUly 2013 • the • 46 best new guy gadgets 2 913 X-rated confessions the seX issue
  • 2. It’s here! Introducing the New Golf GTI from R 368 300! Take a deep breath as you press down the brushed stainless steel accelerator pedal to unleash the 162kW power-punch from the 2.0 TSI engine, launching you from 0-100 km/h in a mind-blowing 6.5 seconds. Catch your breath as you feel the impeccable best-in-class handling and driveability at work, manoeuvring corners effortlessly with pin-point precision using the new progressive steering. Your mind may struggle to keep up, but you can be sure it’ll be the only part of you lagging behind. The seventh generation GTI has arrived, 42kg lighter, and more fuel efficient than ever before. Visit your nearest Volkswagen dealership to feel the power of this undisputed performance icon. Often copied. Never equalled. Because it’s a GTI! Price correct at the time of going to print and is subject to change at the sole discretion of Volkswagen Group South Africa. New Golf GTI range includes 2.0 162kW TSI Manual and 2.0 162kW TSI DSG® OGILVYCAPETOWN57749/E It’s here! Introducing the New Golf GTI from R 368 300! Take a deep breath as you press down the brushed stainless steel accelerator pedal to unleash the 162kW power-punch from the 2.0 TSI engine, launching you from 0-100 km/h in a mind-blowing 6.5 seconds. Catch your breath as you feel the impeccable best-in-class handling and driveability at work, manoeuvring corners effortlessly with pin-point precision using the new progressive steering. Your mind may struggle to keep up, but you can be sure it’ll be the only part of you lagging behind. The seventh generation GTI has arrived, 42kg lighter, and more fuel efficient than ever before. Visit your nearest Volkswagen dealership to feel the power of this undisputed performance icon. Often copied. Never equalled. Because it’s a GTI! Price correct at the time of going to print and is subject to change at the sole discretion of Volkswagen Group South Africa. New Golf GTI range includes 2.0 162kW TSI Manual and 2.0 162kW TSI DSG® So fast it’s tough to clink thearly.
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  • 4. BREITLING.COM “WELCOME TO OUR WORLD” SUPER AVENGER II At the heart of the most extreme missions are the exceptional pilots who experience daring feats on a daily basis and are prepared to entrust their security only to the most high-performing instruments At the heart of the most extreme missions is the Breitling Avenger. A concentrated blend of power, precision and functionality, Avenger models boast an ultra-sturdy construction and water resistance ranging from 300 to 3,000 meters. These authentic instruments for professionals are equipped with selfwinding movements chronometer- certified by the COSC – the highest official benchmark in terms of reliability and precision. Welcome to the sphere of extremes. Welcome to the Breitling world. 086 100 1884 BREITLING.COM “WELCOME TO OUR WORLD” SUPER AVENGER II At the heart of the most extreme missions are the exceptional pilots who experience daring feats on a daily basis and are prepared to entrust their security only to the most high-performing instruments. At the heart of the most extreme missions is the Breitling Avenger. A concentrated blend of power, precision and functionality, Avenger models boast an ultra-sturdy construction and water resistance ranging from 300 to 3,000 meters. These authentic instruments for professionals are equipped with selfwinding movements chronometer- certified by the COSC – the highest official benchmark in terms of reliability and precision. Welcome to the sphere of extremes. Welcome to the Breitling world. 086 100 1884
  • 5. W W W. M H . C O . Z A J U LY 2 0 1 3 7 07.13 cover stories features 128 Our biggest sex survey ever! Results inside, including South Africa’s sexiest cities. 2 913 x-rated confessions W W W. M H . C O . Z A 82Shred Your Abs Thisfour-week programmewill getyouripped 106Unwritten Rules of Manhood Life-changing moments,make themostofthem 136Your Winter Sex Guide Sexeverydayofthe month.Guaranteed 94Lust List Kityourselfoutwith loadsofawesome stuff,handpickedby theexpertsinour ultimategearguide! 146Touch Her Here! 17bestsexmoves she’sneverheardof 152Dress For More Sex Getthelookthat turnsheads photographgavino’neill 74Is Monogamy a Myth? Welcometothe worldofpolyamory. Sharethelove 120Best. Steak. Ever. Thecomplete companiontoyour favouriteprotein turn up the heat! s s s s
  • 6. 8 j u LY 2 0 1 3 W W W. M H . C O . Z A Muscle & Fitness 32 Get Fit Fast! Speedsecretsfrom ChrisFroome,captain ofTourdeFrance favouritesTeamSky 40 Boost Your Recovery Thebestmassages tostayinjury-free. Here’stherub 70 The World’s Toughest Gym Buildyourbodyby steelingyourmind 78 The #1 Trick for Runners Howrhythmicbreathing makesyourunfaster 80 Dangerous Gym Advice Don’tdothis 100 Fit and Focused – It’s No Game MeetactorNikolaj Coster-Waldaufrom GameofThrones 114 Muscle Up! Getfightingfitwiththis MMA-approvedworkout Weight Loss & Nutrition 56 Sweet, Meet Sour GrillthisAsian-inspired burgertonight 84 Lose Five Kilos the Easy Way Followthesefiverules Call our hotline on 0861 636 743 and quote “MHJuly13 discount strip” or visit to win a gift set from Thierry Mugler. Gotop76 subscribe now and GeT 35% off! Sex & Relationships 46 Speak Her Sex Language JeannieDtellsushowto dateoutofyourleague 146 Flick Her Switch Takeherdownto PleasureTown Style & Grooming 50 Everyday Good Hair Days Findtheperfecthaircut foryourhead 52 Upgrade Your Footwear Theshoesyouneedto wearthisseason Guy Wisdom 44 Rake In More Cash Maximiseyourrefund nextyear 48 Fix Up Your Home Or,screwit,hiresomebody elsetodoit! 68 Keep Your Cool, Dads Whenfatherhoodand hipsterdomcollide 86 Cheer Up! Wiseuponthesecrets tofulfillment 88 Upgrade Your Down Time Turntheweek intoweekends 12 WIN WEEKLY You could do with more awesome stuff. Enter these competitions now 16 ED’S LETTER So are you sureyou’re an expert? 18ASKMH “What’s the secret to a perfect shave?” 22 THE GIRL NEXT DOOR “Is there a non-creepy way to approach women at the gym?” 25 BULLETINS Boost your quality of life with the latest in health research and fitness advice 32 MALEGRAMS Use expert advice to build a faster, fitter, stronger and richer version of you 65 HOW TO DO EVERYTHING BETTER Cut a tree down with an axe, reset a broken nose and whip up home- made hummus Even More Useful Stuff... Tons of useful sTuff®...07.13 deparTMenTs all the winter gear you need Tips from top martial artists 94 114 W W W. M H . C O . Z A photographsLEVONBISS,jamESgaraghty OnthECOvEr Photographer Gavin O’neill Models MiasvanderWesthuyzen &Chelsealeroux@IceModels Creative Direction rob Cilliers regulars
  • 7. a z z a r o p a r i s . c o m
  • 8. join the club The MH Muscle Tool Friends don’t let friends skip legs day. We have workout plans for every muscle group. Simply hover your cursor over our cover guy’s physique, click on what part you want to supersize, download the programme and then get pumped. Go to muscletool Take the test, challenge your mates, dominate the leaderboard and get into the best shape of your life. Go to F I T N E S S S E X H E A LT H W E I G H T L O S S F O O D W E A LT H S T Y L E D O W N T I M E nowaT BecomeafanonFacebook FollowMen’sHealthorourindividualstafferson Downloadthedigitalversion!'s-Health get your daily dose of men’s health Muscle App Great Steaks! Pete Goffe-Wood shows you how to prepare three different steak cuts, how to make the ultimate pukka chips and whip up the best sauce. With plenty of tips and tasters in-between... Go to photographsGreatstock/corbis,iGorpolzenhaGen are You MH Fit? TouchherriGhTWhen a woman’s thoughts turn to skin and sex, you need to pay attention. Follow these five tips to go where most men want to go. Go to Go to How to approach a different woman every day Screwed up? Here’s how to score a second chance Could you quit porn? 10 j u ly 2 0 1 3
  • 9. Canal Walk, Cavendish, Clearwater, Eastgate, Gateway, Menlyn, Sandton, Tyger Valley, V & A Waterfront Tel no: 011 911 1200,
  • 10. Competition Rules: All Men’sHealth competitions are open to anyone except employees of Media24, their immediate families, sponsoring companies or associated agencies. The judges’ decision is final and no correspondence will be entered into. Men’sHealth reserves the right to forward the contact details of the readers who’ve expressed interest in that competition to the sponsors of competitions, and to use the reader details for marketing initiatives related to Media24. Prizes are not transferable, can’t be exchanged for cash, and styles/models and colours of prizes may vary. Winners will be notified telephonically or via email and must be over 18. Go to for more info. 1Lacoste Fragrance A woody, aromatic fragrance inspired by the intensity of warm summer evenings and the time- less elegance of the Lacoste polo shirt. And just like the Lacoste polo shirt, it’ll never go out of fashion. Win 1 of 15 100ml bottles of Eau de Lacoste noir valued at R770! 2Paklite Luggage The Expression collection from Paklite is super lightweight and modern in design, perfect for air travel. Features include: dura- ble and hard-wearing fabric, ultra lightweight, smooth flow bearing wheels and a locking aluminium trolley handle. Win 1 of 4 Sets of Expression 71cm and 48cm Trolley Cases from Paklite valued at R3 000! 3Lacoste Sunglasses The authentic eyewear fash- ion collection is for those who endorse a timelessly elegant life- style. The Lacoste collection un- veils designs inspired by the brand’s heritage and authentic sporting roots. Win 1 of 5 Lacoste sunglasses valued between R1 800 and R2 300! 4Lacoste Watches Designed for everyday wear and built on its sporting roots, the Lacoste brand is unique and original. The Lacoste watch collection reflects the brand’s design identity, with clean and beautiful shapes, playful and graphical patterns, remarkable finishes – and the unique, signature Crocodile logo, one of the most recognised fashion symbols in the world. Win 1 of 4 Lacoste watches valued between R950 and R2 650! How to Find Have your say and get the daily banter started with Men’s Health today. MensHealthSA Keep up to date on topics that relate to South African men. Join the MH guys at MensHealthZA. Sign up for our e-newsletter online and get the best of Men’s Health. You’ll also get access to free down- loadable workouts, plus all those special extras. W W W . M h . c o . z A WIN WEEKLY!win these hot prizes every week in july! 2 4 3 OnLyavaiLabLetOSubScRibeRS * * 1
  • 11. Editor JasonBrown dEputy EditorMarkvandijk crEativE dirEctorrobertcilliers sEnior EditorarthurJones onlinE EditordylanMuhlenberg Fashion & GrooMinG EditorazeezJacobs chiEF copy Editor Kellysmith associatE Editorlindseyschutters FEaturEs writErianMcnaughtdavis suB EditorKimlooringh-vanBeeck sEnior dEsiGnErsclinton Jurgens, alistair Fester Junior dEsiGnEr Frank hermus in-housE photoGraphErJamesGaraghty Fashion assistant Mandisi Maboee oFFicE adMinistratorwanitahobbs ExpErtsandadvisorsneilGardiner(tech),adam ismail(legal),rafiqlockhat(psychology),drandrew McKune(sportscience),lindseyparry(Biokineticist), Meganpentz-Kluyts(nutrition), drcraigroberts (health),ameliaFrenkel(Men’sHealthGirlnextdoor) contriButors Gavin o’neill (cover photographer), Mias van der westhuysen, chelsea le roux (cover models), adam nickel, andrew hefferman, angus powers, anthony doerr, Beth Bischoff, Bill phillips, Brian dalek, Brita du plessis, Byron Keulemans, carl detorres, cindy Kuzma, claire Benoist, dan Matutina, daniel williams, david hall, dimitris theocharis, Greg Broom, hannah Mcwilliams, ian taylor, igor polzenhagen, Jack dyson, Jacques weyers, Jade campbell, James Graham, James provost, James taylor, James white, Jamie chung, Joshua scott, Kevin sites, laura roberson, levi Brown, levon Biss, linda chowles, lucas Zarebinski, Marc sevitz, Marc shoul, Mark cameron, Mark twight, Martin rooney, Matthew salacuse, Michelle pedone, Mike darling, Misha Gravenor, Morne van Zyl, nichi hodgson,nick Muzik, nino Muñoz, paul scott, peter liddard, peter Moore, Quinton Jackson, r. Kikuo Johnson, roger Ebert, rosie Mullender, sean calitz, sean laurenz, siv ngesi, steve almond, tracy steinberg, travis rathbone PublishingTeam puBlishErKellycloete0214083511 MarKEtinGManaGErhishaamsolomon0214083551 MarKEtinGExEcutivE russel Matthysen 021 408 9844 AdvertisingSalesandSolutions hEadoFadvErtisinGrobynlambert0112173082 hEadoFsalEscraignicholson0113220731 BusinEssManaGEr(liFEstylE) denisewilkinson0113220771 BusinEssManaGEr(KZn)EugeneMarais0315664178 salEsManaGEr(liFEstylEJhB) Janeruinard0113220799 salEsManaGEr(liFEstylEcpt) abigailwilmot0214439818 dirEctsalEsManaGEr(liFEstylEcpt) danienell0214083833 Media24MagazinesDigital GEnEralManaGErdiGital willemBreytenbach0214083953 hEad:BusinEssinnovationdanielMalherbe0214083931 BusinEssManaGErspEcialproJEcts&diGital advErtisinGsalEs(cpt)terancewinson0214439418 sEllinGsalEsManaGEr(JhB) rajeevJumani0113220863 sEllinGsalEsManaGEr(cpt)nickhodge0214081260 SharedServices hEad oF nEw MEdia renato Balona production ManaGEr (hEalth and sport) Kerry nash advErtorial coordinator amy Mostert Directors John relihan raj lalbahadur GeneralManager Jacques Breytenbach Circulation circulation ManaGEr riaan weyers product ManaGEr richardt robberts nEwsstand allocations ExEcutivE lance pienaar nEwsstand MarKEtinG and MErchandisinG ExEcutivE GautEnG simon sithole suBscription EnQuiriEs TheMagazineMenLiveBy global editions/editors-in-Chief australia Ian Cockerill brazil Airton Seligman bulgaria Vladimir Konstantinov China Zhou Song Croatia Kresimir Sego franCe Sébastien Massaferro germany Wolfgang Melcher greeCe Vasilis Vardakas india Aroon Purie indonesia Nino Sujudi italy Luigi Grella kazakhstan Andrey Zharkov malaysia Gareth Corsi netherlands Jan Peter Jansen PhiliPPines Peter Pilar Poland Krzysztof Komar Portugal Pedro Lucas rePubliC of korea Seung Kwan Paik romania Mihai Ghiduc russia Kirill Vishnepolsky serbia Ivan Radojcic singaPore Sherwin Chua sPain Alberto Saborido thailand Chatchawin Unhanun turkey Eren Erentay ukraine Dmitry Pribytko united kingdom Tobey Wiseman middle east Rob Taylor latin ameriCa Francisco Cuevas argentina aruba Chile Colombia Costa riCa Curaçao dominiCan rePubliC eCuador el salvador guatemala honduras mexiCo niCaragua Panama Peru venezuela united states of ameriCa Bill Phillips RodaleInternational sEnior vicE prEsidEnt, rodalE intErnational robert novick Editorial dirEctor John ville dEputy Editorial dirEctor, WoMen’s HealtH & Prevention laura ongaro dEputy Editorial dirEctor, runner’sWorld veronika taylor contEnt ManaGEr Karl rozemeyer Editorial assistant samantha Quisgard ExEcutivE dirEctor, BusinEss dEvElopMEnt & MarKEtinG Kevin laBonge BusinEss ManaGEr Jennifer lally ManaGEr, BusinEss dEvElopMEnt & MarKEtinG Maria urso coordinator, BusinEss dEvElopMEnt & MarKEtinG dana rich Men’shealth,poBox16368,vlaeberg,8018. tEl:0214083800 Fax: 0214083547 unlesspreviouslyagreedinwriting,Men’sHealth buysallrightstoallcontributions,whetherimageortext. tEl: 0861 636 743 Fax: 021 406 4057 EMail: all suBscription payMEnts to: Men'shealth,Freepost,nocB006,capetown,8000 rEproduction Media 24 repro printinG paarl Media cape distriBution nnd24 011 402 1205 copyright©1997Media24(pty)ltd.allrightsreserved. nopartofthispublicationmaybereproduced,storedin aretrievalsystemorbetransmittedinanyformorbyany means,electronicormechanical,withoutpriorpermission byMedia24(pty)ltd. For any QuEriEs, plEasE phonE 0861 636 743 14 j u ly 2 0 1 3 W W W. M H . C O . Z A
  • 12. Available at selected retail outlets SBacher 011 372-6000
  • 13. W W W. M H . C O . Z A16 j u ly 2 0 1 3 There are Three areas in which almosT every man considers himself To beanoutrightexpert:driving,braaingandsex.Andevenifyouwereafewbadgesshortin anyoftheseparticularmanskills,youprobablywouldn’tadmitit. Sonosurprisesthenthatonarecentboysweekendupthecoastwithmyoldestmates,each subjectinvariablycameupandtheusualone-upmanshipensued.There’snoreasoningwitha coupleofmenstandingaroundafirepitwavingbraaitongsandtalkingovereachother.Butthere wasonethingthatshutthemup:awildsexfact.Well,morelikeacoupleofstatstheywantedto believeweretrue. WehadrecentlyreceivedtheresultsoftheMen’sHealth/Women’sHealth2013SexSurveyand Istrategicallydroppedafewgemswe’dgleanedfromourbiggestsexsurveyever.Youcan’targue withnumbers.Thisyearwereceivedover2193confessionstoourannualtell-allpoll,anditmade forveryinterestingreading… Idon’tknowifwehavethenewfascinationwitheroticfictiontothank,butitseemsour respondentsarenotafraidtoexperiment!Herwildestfantasy?SouthAfrica’ssexiest(and loneliest)city?Whatshereallywantsyoutotry?Considerityourbedsidereading. Butitwouldn’tquitebetheAmazingSexIssuewithoutsomeaddedspice.Onpage146you’ll find“The17BestMovesShe’sNeverHeardOf”.Well,okay…Butit’sworthchecking,isn’tit?Then, ifwinter’sgettingyoudown,ourWinterSexGuideshouldbringtheheatinalltherightplaces.Go directlytopage136forsomeinspiration. AndassumingyouareindeedanexpertinatleastoneofthethreekeydisciplinesImentioned earlier,Idoubtyou’dobjecttosomeaddedinsightandexpertadvice.Youmightverywellbea mastergrillman,butin“PerfectSteak”(page120)we celebratethebovineandgiveyouthemanualonevery- thingyoumightneedtoknowaboutprepping,ordering, grillingandservingtheultimatemanmeal.Checkout thecoolhow-tovideosfromtopchefPeteGoffe-Woodat Andwhilewewon’tshowyouhowtobeabetterdriver thismonth,Idon’tthinkyou’llobjecttotheLustList (page94)ofthebestwintergearamancanown. Haveagreatmonth, PHOTOGRAPHSeanLaurenz w w w . m h . c o . z a Email: Twitter: @MensHealthZA Facebook:MensHealthSA P.S.Remember,youcandownload Men’sHealth oniPad,MacorPC (’s-Health) bringtheheat JULY 2013 WWW.MH.CO.ZA OntheCoverMIASVANDERWESTHUYZEN&CHELSEALEROUX 46BESTNEW GADGETSFOR GUYS THE LUST LIST THE SEX ISSUE2 913 X-RATED CONFESSIONS w h e r e d o m e n a n d w o m e n m e e t ? 77 her him And where else? coffee shops (19%/15%) Facebook (22%/12%) weddings (20%/13%) Bookstores (11%/6%) Free dating sites (0%/9%) Paid-for dating sites (0%/5%) Twitter (0%/1%) Mutual Friends Bars/ Clubs Work- place The Gym 80 56 35 40 37 31 21 exclusive third annual sexsurvey
  • 14. FORQUICKIES, ALL-NIGH RS DEVENLONGDISTANCE *With 11.53% deposit | over 72 months | 30% or R44 970 balloon payment | 9.75% interest rate | retail price of R149 900 | total cost of R188 898. Retail price in accordance with 10 April 2013 price list. Price excludes “on the road” costs. Terms and Conditions apply. INTRODUCING THE NEW RENAULT CLIO. SMART TECHNOLOGIES TO KEEP YOU CAPTIVATED. renaultsouthafrica ROM ONLY R149900 OR R1 BASS REFLEX SOUND SYSTEM BLUETOOTH RADIO WITH USB AND AUX TOUCHSCREEN NAVIGATION DRIVE THE CHANGE FORQUICKIES, ALL-NIGHTERS ANDEVENLONGDISTANCE *With 11.53% deposit | over 72 months | 30% or R44 970 balloon payment | 9.75% interest rate | retail price of R149 900 | total cost of R188 898. Retail price in accordance with 10 April 2013 price list. Price excludes “on the road” costs. Terms and Conditions apply. INTRODUCING THE NEW RENAULT CLIO. SMART TECHNOLOGIES TO KEEP YOU CAPTIVATED. renaultsouthafrica FROM ONLY R149900 OR R1999PM* BASS REFLEX SOUND SYSTEM BLUETOOTH RADIO WITH USB AND AUX ON-BOARD TOUCHSCREEN NAVIGATION DRIVE THE CHANGE
  • 15. 18 j u ly 2 0 1 3 W W W. M H . C O . Z A GOT A QUESTION? DrOp US A lINE AT TEllmh@mEDIA24.cOm AND wE’ll GET ThE ANSwErS ASKMEN’SHEAlTH PHOTOGRAPHclairebenoist WHAT’S THE SEcrET To A pErfEcT SHAvE? BrANdoN, porT ElizABETH Pretend you don’t know anything about shaving. Actually, you probably don’t: the techniques many men bring to the mirror are so crude that it shouldn’t be called shaving – it’s more like scraping. And when you scrape, you invite razor burn and nicked skin. Before you raise steel to stubble again, read these five rules. SAve your neck neck hair grows at a lower angle than facial hair, so it’s tricky to catch. The fix? Alternate directions, says Buck Dutton, shaving expert. Shave with the grain, re-lather, and then shave against the grain. orDer A BruSh joB A shaving brush lifts your hair for a close shave, says Dutton. Buy a brush that’s soft but dense, preferably made from badger’s hair, Azeez jacobs, MH fashion and grooming editor, recommends the razor MD Black360 Shave Brush (R350, use light pressure and brush in small circles. Don’T Be A Dull Boy As your blade dulls, you apply more pressure to your skin, which raises the risk of nicks. That’s why Dutton suggests changing blades every five to seven shaves. hang your razor to drip-dry so bacteria and film don’t build up on the steel. SweAr off The Sink Shave in the shower – heat softens scruff. Brush on alcohol-free shave gel, like Pure Beginnings Shave crème (R69, faithfultona- let it warm. Then, starting at the outside, shave in long strokes. Do your chin, neck, and lip area last. cAll in The BAlM SquAD Protect your skin with moisturiser or balm. jacobs likes l’oréal Men expert vita lift 5 complete Anti-Ageing Daily Moisturiser (R150, clicks) because it contains age- fighting antioxidants. Is gluten really that evil? dANiEl, uiTENHAGE it doesn’t even rise to naughty. “People think ‘gluten-free’ means ‘healthy’,” says Dr Mike roussell, a nutritional consultant and the author of The 6 Pillars of Nutrition. “But gluten is just a protein found in wheat; it’s not unhealthy.” what about all those poor folks who can’t stomach the stuff, you ask? you may be one of those unlucky few if eating wheat seems to cause gastrointesti- nal discomfort, canker sores or a rash. first step: keep a log of the times these hangovers hit. what did you eat and when? if gluten is the common factor, go without it for two weeks while keeping up with your dietary diary. At the end of this
  • 16. 20 j u ly 2 0 1 3 W W W. M H . C O . Z A ASKMEN’SHEAlTH GOT A QUESTION? DrOp US A lINE AT TEllmh@mEDIA24.cOm AND wE’ll GET ThE ANSwErS photographistockphotoillustrationjamesgraham washout period, revert to your old eating habits for two more weeks. “If you feel significantly worse in that latter two-week period,” says Roussell, “you might want to rid your diet of gluten permanently”. For added confirmation, talk to your doctor about ordering blood tests that can detect some of the antibodies associated with coeliac disease. Just be sure to keep eating foods containing gluten before the test – other- wise your results may not be accurate. How should I talk to my 12-year-old son about his ballooning weight? TIM, CAPE TOWN Keep the focus off his fat. Start by mentioning that you’ve noticed the whole family needs to adopt healthier habits, says Dr Ellen Rome, head of the Center for Adolescent Medicine at Cleve- land Clinic. “Kids who feel teased or berated by their parents about their weight don’t cope with it well,” she says. “What you say and do matters.” So here’s your script: outline changes that you’ll all try to make together, such as eating more veggies and taking walks after dinner. Next, iden- tify soft spots in your son’s routine. Does he eat breakfast? A study in the International Journal of Obesity found that kids who skipped breakfast had greater increases in BMI than morning eaters did. If he’s pressed for time in the morning, stock up on portable foods, like bananas and small packages of nuts, that he can eat on his way out the door. Another red flag: he parks in front of the TV every day. According to research from the Netherlands, children who watch 90 minutes or more of TV a day are 70% more likely to be over- weight than those who view less. Bottom line: set limits on everyone’s TV time. If you notice your son sliding from chubby into truly heavy territory, ask your paediatrician to help you devise a cus- tomised diet and exercise plan, or look for a dieti- cian who specialises in paediatric nutrition. Should I wash new clothes before I wear them? BRIAN, jOBuRG You won’t die if you don’t, but your skin might suffer: “The dyes, resins and finishes added to clothing can cause skin problems,” says Dr Mark Denis P. Davis, a dermatologist at the Mayo Clinic. For example, synthetic fabrics are often coloured with disperse dyes, which may trigger allergic reactions in up to 7% of the population. Natural I find the dead lift dead hard. Is there an easier variation? PIETER, PRETORIA You bet your barbell there is: it’s called the Jefferson, after Charles Jefferson, the strong- man who created the move in the 1800s. The main difference from the dead lift is that you straddle the bar so the weight is under you rather than in front, says Logan Christopher, owner and head trainer at Legendary Strength in Santa Cruz, California. “That shifts your centre of gravity and puts less strain on your lower back.” Plus, your abs take a more direct hit than with the dead lift. Here’s how to become sideshow strong. THe JefferSon 1. Set a barbell with weight that’s slightly lighter than what you would usually dead lift. (Dead lift newb? Practice without weight plates.) Place one foot over the barbell so that you straddle it. Face forward. Squat slightly and hinge your hips to reach the barbell. Grab it using a reverse grip (your right hand grips from the top, your left hand from underneath). 2. Stand up slowly. The bar should be comfort- ably between your legs and under your crotch. Lower the bar to the ground. That’s one rep. Do five. Repeat the process with your left foot in front and switch your grip: left overhand, right underhand. Rest for 60 seconds and do another set on both sides. 1 2 fabrics, such as cotton, aren’t necessarily safer – they often contain irritating formaldehyde resins added by manufacturers to make the fabric resist wrinkling. (Formaldehyde is also a carcinogen, but fortunately, a study from the US Government Accountability Office suggests that the small amount present in clothing isn’t enough to raise your cancer risk.) I over-indulged over the December holidays and I put on almost 10 kilos. I gained the most weight around my hips and I’ve got stretch marks as a result. I’ve managed to lose most of the weight, but how do I get rid of the stretch marks? ZANE, RuSTENBuRG Stretch marks happen when your skin tears – either when you gain weight, or lose weight, says Dr Dagmar Whitaker a Cape Town-based dermatologist. Initially, they’re pink, but older scars will turn white. Once they’re white, there’s not much you can do to get rid of them – creams or laser treatment won’t work, so don’t waste your money on expensive treat- ments, she advises. But, if they’re recent you may be able to repair the skin using an elastic fibre concentrate. Whitaker only recommends Dermastine (r344,, it has vitamin A and it should add back some elasticity. How can I make my voice sound more authoritative? ANTHONy, DuRBAN Put your back into it, man! Good posture is the secret to a commanding delivery, according to Aaron Kall, director of the University of Michi- gan’s championship debate team. When your spine, shoulders and neck are all aligned, your diaphragm drops, allowing you to draw more air into your lungs with each breath. That’s important because when you send extra air through your larynx, you produce a stronger, clearer tone. You also need to stay hydrated, because your vocal folds (commonly known as your vocal cords) operate at their peak with proper lubrication. In fact, if you have your pick of beverages, take a swig of one Kall swears by: “Over the past 10 years I’ve had a lot of students who had raspy voices at debate tournaments, and white grape juice has been the most effective antidote.” AMI NORMAL? I embellish stories I tell my friends.jOHN, MOSSEl BAy Do any of these stories happen to involve you, two varsity girls and some syrup? Totally nor- mal. And even if you aren’t sensationalising those sexcapades, some exaggerations make sense. “At social events, you’re expected to entertain people – you’re almost on a stage,” says Dr Keith Sawyer, a professor of psychology at Washington University. However, if your buddies call you out on your truth-stretching, examine your motivations. Are you embellishing your stories because in reality they’re boring? Work on adding more oomph to your life, whether it’s by trying new sports, visiting new countries, or finding new uses for syrup. NORMAl WEIRD
  • 17. 22 j u ly 2 0 1 3 W W W. M H . C O . Z A Q My wife says she doesn’t care about going out this year for our anniversary. Is she serious? janus Of course she isn’t! The translation of “I don’t care” is “I want you to want to celebrate our anniversary...” (“… And I’m tired of planning all the romantic stunts” and/or “I’m casually dismissing it now as a strategic reminder so you start planning something THEGIRlnEXTDOOR AmeliaFrenkel now.”). She’s actually doing you a favour by setting the bar so low. If you think she really wants low-key: hint that she needs to keep the evening free, then bring home flowers and preorder her favourite dish from her favourite restaurant. (Don’t forget dessert.) I’m dating a girl who is insanely good in bed… but that’s it. should I pull the plug on a relationship that’s not going any- where, or string her along and enjoy the ride? GaRy I say, if the feeling’s mutual and she’s with you to fulfill the physical side of things, let it run its course. But if you know she wants more and you don’t see a future – or through sheer physics you think the carnal connection could lead to an emotional attachment down the line – let her know you can’t commit. She might actually be okay with that. We’re not okay with being strung along, however. My girlfriend looks smoking- hot when she goes to work, but wears ratty gear around me. What gives? nyIkO Ah, yes, that “I’m just so comfortable around you” (also known as “I don’t make as much effort any- more”) relationship rut. It swings both ways. My hunch is that you’re seeing her in her hobo apparel because you only see her inside your home. You need to take this girl out once in a while. Try that new wine and tapas bar and I’m sure she’ll look the part. My best friend is dating my ex. I’m not happy about this. am I being petty? sIpHOXOlO Ouch! Not that it makes the situation any less awkward, but how long were you two together and was it serious? If the answers are “long” and “yes”, then you need to take your friend out for a beer and clear the air. Hear his side of the story and tell him how the situation makes you feel. Isn’t there a bro code that says guys don’t let girls get in the way of friendship? PhotograPhsseanlaurenz,greatstock/corbisimages,istockphoto Isthereatastefulwaytomeet womenatthegym?OrdoIjust looklikeeveryotherbonehead whenItry?scOTT FollowtheGirlNextDoor onTwitter@MH_girlnextdoor oremailyourquestionsto I’M CASUALLY TOUCHING YOU YES Did you say something that made me playfully slap your arm? Or did I brush your arm to get your atten- tion, while I lean in to tell you something arbitrary? I didn’t have to do that… but I did. I’M ASKING YOU QUESTIONS NO If this is combined with other signs of flirta- tion, that’s one thing. But just because I’m a good conversationalist or am using you as a party buffer while I scan the room for options, don’t assume my next question will be “your place or mine?” I’M MAKING MAD EYE CONTACT YES Let’s say we’re strang- ers in a bar. It’s loud, music’s playing or there’s a game on TV, my friend’s talking my ear off and you’re still hold- ing my attention – that’s your in. (When we finally speak and I hold your gaze, then slide my eyes away, it’s likely I am finding the inter- action intense – in a good way – and am trying to keep it together. Can’t keep my focus? Game over.) I’M PLAYING WITH MY HAIR YES Some women do it self- consciously in an effort to play up their femininity. Others do it subconsciously because they’re excited or nervous. In either case, it’s a promising sign. Am I Flirting with You? Ifyoucan’tpickuponmy subtlecues,you’llnever scoremynumber.Consider thisyourcheatsheet MostwomenIknowprefertosweatinpeace.But,cometothinkofit,mygirl- friendswhocomplainabouttheseedysweatballsarealreadytakenandjust wanttobelefttotrain.Somesinglefriendswouldn’tobject(atall)toagood- lookingguy(genuinely)showingsomeinterest.Knowthis:she’llbefeeling self-conscious.Timing’simportant.Aimforwhenshe’sbuyingasmoothieor headingbacktotheoffice,freshlyshowered,orwhenshe’sreplacingher weights.Bestraightforwardandprefacewith“I’mnottheguywhousually botherswomenatthegym.”Then,don’tbethatguy.Sayyou’venoticedher therebefore,andwouldkickyourselfifyoudidn’tmanupandsayhi.Ifshe’s interested,suggestacoffee,takehernumberandletherexerciseinpeace. “I have a headache.” Three out of four male migraine sufferers say having sex helps alleviate their brain pain, a new study shows. Source: Cephalalgia Worst excuse to miss sex? The key to asking a girl out at the gym is all about timing.
  • 18. are South Africa’s fun experts. We are the biggest online adult store with over 2000 of the world’s best luxury toys, imported lingerie, lubricants and other better-sex goodies for your love-life. Plus we deliver overnight to anywhere in SA. The fun you have behind closed doors... is our business. Overnight Delivery Experts Since 2005 Secure + Discreet Widest Product Range
  • 19. Distance runners head for the hills to become stronger. But that might be a wrong turn RunYouR LeveLBest Serious runners swear by hill training. But a new South Dakota State Univer- sity study finds that running intervals on flat terrain may be more effective than hill repeats for improving your distance running. When athletes per- formed intervals on either level ground or a 10% incline twice a week for six weeks, the level-grounders were sub- sequently able to run longer at maxi- mum effort before tiring. Why? Level terrain training more closely mimics the demands of mostly flat-course racing. On flat ground, runners were able to sustain maximum effort for a longer time than the hill group could, without any more rest between inter- vals. Note: uphill trainers in this study made gains too. If you’re seeking more speed or prepping for a challenging course, hill training may be best, says study author Dr Derek Ferley. BulletinsThe latest news on health, sex, nutrition, exercise and weight loss photographlevibrown j u ly 2 0 1 3 25
  • 20. ® NUTRITIONBULLETIN DietAfterburn Check out this consola- tion prize: you may continue to reap the health benefits of a diet even if you regain weight. After study participants followed a Mediterranean diet for two years, Israeli researchers tracked them for four more years. Despite gaining back weight, the dieters saw their triglycerides and total cholesterol levels remain lower than they had been at the start of the study. MAGiCbeAnS Can the lowly legume’s rep rise any higher? Yes: eating one cup of legumes each day for three months can reduce your blood pressure, heart rate and overall cardiovas- cular disease risk, according to a study of people with diabetes published in the Archives of Internal Medicine. The high amounts of potas- sium and magnesium found in legumes may play a role in regulating blood pressure naturally. ON Our radar ’Shroom for Improvement? We may be able to fight cancer with fungi someday. When scientists at the University of Pennsylvania fed dogs with a cancer compound derived from a certain kind of mushroom, they found that the dogs given the highest amounts of the compound lived longer than the pooches given less or none. The mushrooms contained the compound polysaccharopeptide, which may suppress tumour growth. More research is needed to prove an effect in humans. For up-to-the- minute nutrition tips, go to mh. Hook, Line and THinker When your mental gears are spinning, be sure they’re well oiled: new research reveals that omega-3 fatty acids may boost the problem- solving part of your brain. In a study published in the journal PLoS One, people who consumed two grams of omega-3 fatty acids every day for six months improved their performance on working memory tests. The researchers say these fatty acids may help regulate dopamine’s role in enhancing working memory, but they’re not sure exactly how. Ja, we know. Trust us: omega-rich anchovies look tastier when they’re chopped and tossed onto salad, pizza or pasta. photographlevibrown 20number of cancer cases, in THousands, THaT couLd be prevenTed annuaLLy if HaLf of aLL americans aTe one exTra serving of produce daiLy Source: Food and Chemical Toxicology 26 J u ly 2 0 1 3 W W W. M H . C O . Z A
  • 21. 28 j u ly 2 0 1 3 W W W. M H . C O . Z A 13% FightCholesterol withFatHold the bun, help your heart. Cutting carbs can boost your HDl (good) cholesterol, according to a new study in the Annals of Internal Medicine. Researchers found that dieters who limited their carbohydrate intake to vegetable sources – Reduce WaistSet the table: using real dinnerware makes you feel like you’ve eaten a full meal, so you might snack less at other times. In a Cornell study, people who ate from paper plates with plastic utensils tended to consider their food just a snack. Though they took in 485kJ fewer kilojoules than the “real plate” group did, the scien­ tists said they’d probably eat another meal later. “The environment tremendously influences how much we eat,” says study coauthor Dr Collin Payne. foodcourt Number of kilojoules in Spur’s Big Chief Combo with chips and onion rings The crime Number of hours you’d have to play five-a-side soccer to burn 8 945KJ The punishment 8 945 but filled up on protein or fat – had 20% higher levels of HDL cholesterol after six months. The scientists speculate that the change may be due to the increase in fat consumption, which can boost HDL levels. BellyuptotheBarAlcohol contains more kilojoules per gram than protein or carbohydrates do. Know the kilojoule burden before you flag down the bartender White Wine 142g Red Wine 142g “Lite” beeR 340g MaRtini 56g bLOOdY MaRY 113g RuM and cOke 340g MaRgaRita 170g scReWdRiveR 198g gin and tOnic 198g beeR 340g 418 439 431 497 502 619 790 869 1 367 1 509 3 Don’t eat a meal off a paper plate. Proper tableware can help you lose weight. BULLETIN weightloss photographsJamiechung,istockphotoFooDCoUrtNUtrItIoNaLINForMatIoNJaDecampBeLL For up-to-the- minute weight-loss tips,go to mh. loss THe number of young men wHo go on DieT, aT leasT onCe in a year. for young women THe figure is almosT Dou- ble, 24%. men are also more likely To go on a DieT THe Closer THey geT To 50 years olD. Source: Eighty20
  • 22. ® muscleBULLETIN ON Our radar Eat Your Greens Popeye’s secret is out: spinach may improve muscle strength, say researchers in Sweden. After seven days of drinking water spiked with nitrate – a chemical found in high doses in the leafy vegetable – mice developed stronger muscles. Why the robust rodents? The nitrate increased their levels of two proteins that play a role in muscle contraction. Try to eat about 1½ cups of cooked spinach a day. 19.8Percentage increase in men’s exPlosive strength after they did kettlebell workouts for six weeks Source: The Journal of Strength and Conditioning Research ShouldYou ExErciSE WhilESorE?In case there’s any confusion, working out when you have tender muscles does not raise your risk of injury, according to research presented at the US National Strength and Condi- tioning Association conference last year. Highly resistance- trained weightlifters had their susceptibility to injury measured both before and two days after an intense lifting session. The result: they were no more likely to be hurt while lifting with sore muscles than without. Still, for best results, rest your muscles for at least 48 hours between workouts. uSEaBoxto SquatSafErBanish knee pain: doing box squats may teach you proper squatting form, say scientists in the UK. Compared with tradi- tional squats, box squats allowed a group of lifters to keep their shins more vertical – and their knees safer. “The box squat teaches you to push back and hinge your hips as you squat,” says BJ Gad- dour, personal trainer. “That results in better form and a larger met- abolic and strength effect.” For a meta- bolic jab, do 60 sec- onds of box squats, rest for 15 seconds, and then do 60 sec- onds of push-ups. Do that four times total. photographtravisrathbone 30 j u ly 2 0 1 3 W W W. M H . C O . Z A For up-to-the- minutehealth tips,go to mh. ignorethe dumbbell onlineHere’s a shocker: an Internet forum may not be the best place to find fitness advice, according to an Australian study. After analysing three years of discussions on a Web-based bodybuilding forum, researchers determined that the community encouraged fitness strategies that were potentially harmful. “The forum was a mecca of ‘bro-science’,” says Dr Aaron, the study’s lead author. “Its recom- mendations were often extreme and unhealthy, including steroid use.” For reliable, study-based fitness advice and workout plans updated every day, check out
  • 23. 32 j u ly 2 0 1 3 E d i t E d b y A r t h u r j o n E s C o m p i l E d b y l i n d s E y s C h u t t E r smale AlonG For thE ridE Chris Froome sticks to his gruelling training schedule in the Cape West Coast region. male
  • 24. Sky CaptainOnly One barrier stands between team sky’s Chris FrOOme and tOur de FranCe glOry, and that’s a beautiFul pain By ANGUS POWERS • PhOtOGRAPhS Nick MUzik gramsT h e c o m p l e T e s u r v i v a l g u i d e f o r m o d e r n m a n At 1.85m And 73kg, Chris Froome is six kilogrAms over- weight. You wouldn’t think it if you saw him, lean and tanned and tucking into a burger, with mash on the side. But this is two weeks after Christmas, and while the rest of the world is squeez- ing its festive season gut behind an office desk, Froome is doing 180km laps in the Western Cape . For the Team Sky captain, today – like every day until July – is going to be about sacrifice. Cycling is a beautiful sport when you’re behind the wheel of the Team Sky Jaguar, watching Froome hammer away at an average speed of 32km/h, climbing 2 500 vertical metres over four spectacular mountain passes. j u ly 2 0 1 3 33
  • 25. 34 j u ly 2 0 1 3 profileMALEGRAMS A esthetics aside, cycling is a sport defined by pain, underpinned by a cyclist’s willingness to probe the limits of his endurance and stay there, holding on, for as long as is humanly possible. “That’s what cycling is about,” Froome says thoughtfully, between forkfuls of burger. “It’s about showing that you can suffer more than the next guy. Can you cope with the pain? That’s basically what it’s all about: coping with the pain. “I’ve got to admit that, when I’m in good form, I do enjoy the crunch moment of a race: when you’ve already done a good five or six hours, you’re tired, and someone turns the screws just that extra little bit. I’ll be hurting, but I know that the guys around me are probably hurting a hell of a lot more. It’s great seeing that mental switch that says, ‘Okay, enough now’, and guys falling off the pace. It’s a horrible, horrible feeling being on the end of that, and I’ve been there. But I absolutely love it when I’m the one dishing it out.” There are no shorT cuTs To The fiTness required to boss the peloton and lay down the law in the mountains. The journey to the Tour de France is all-consuming and uncompro- mising, and Froome’s began last November. For three months, he was on his bike (Yes, Lance, on his bike) busting his ass up to seven hours a day, establishing a rock-solid base of endurance by training in a three-days-on, one- day-off cycle. Consistency was the watchword. Now an hour’s worth of threshold efforts (rid- ing at maximum sustainable heart rate for 60 minutes) is thrown in, and more of that kind of threshold work, plus a 24/7 kilojoule deficit, will drive Froome’s power-to-weight ratio to the golden six watts per kilogram mark. “I felt pretty rough today,” he admits. “I haven’t done threshold efforts in ages. It’s extremely daunting knowing I’m six kilos overweight and my physical fitness is nowhere near what’s needed. But it’s a lot easier to cope with if you break the journey down into building blocks or phases. A few weeks of days like today, where I go out and hurt myself within my limits, will mean huge progess.” The ominous news for froome’s rivals – which include teammate and defending Tour de France champion Bradley Wiggins, and five-time grand tour winner Alberto Contador – is that his numbers are way ahead of where When you see how much winning means, second definitely isn’t worth all the pain and suffering Beat the Bunch Chris Froome worked these three tips out the hard way, so you don’t have to interval training Intervaltrainingwillgiveyouthe powernotonlytobringbackthe break,butalsotokeepthepace highwhentheroadgoesuphill. Froome says, “Intheearly season,dointervalsat60-65% intensity.Asyourformgets better,youcantakeitupto70%, 80%,thenrightuptofullTT thresholdpace.” Wait to maKe yoUr move Waituntilthefinalkilometres tolaunchyourfinalattack.Don’t attackfrom10kmout–you probablywon’tstayaway. Froome says, “Ifthenumbers you’redoingintrainingmean youaregoodenoughtobewith topguyswithtwoorthree kilometrestogo,don’tmake yourmoveanyearlier.” tHe nUmBers aren’t everytHing Ifyou’retrainingwithapower meter,don’tgetdownonyourself whenyou’renothittingyourgoals. Froome says, “Remember, there’sahumanelementthat can’treallybemeasured.The diferencebetweenagoodand abadday…thenumberscan’t explainthatsometimes.”
  • 26. j u ly 2 0 1 3 35 they were a year ago. In 2012, a lingering bilharzia infection and two nasty crashes took the edge off Froome, but didn’t stop him from sealing a comfortable second in the Tour de France, snatching a bronze medal in the Olympic time trial, as well as finishing fourth in the Vuelta a España (Tour of Spain). For the Kenya-born, SA-schooled man who now races under a British licence, it was a season that delivered loads, yet promised so much more. Granted, that Vuelta result was a disappointment, but defeat can be an instructive teacher. With his power numbers down 15% from where they were at the Tour, Froome’s daily mission was simply to limit his losses. Captaining a team for the first time, Froome got to grips with the added expectations and responsibilities of leadership. And, most importantly, he observed Tour danger-man Contador at close quarters, gathering data on how to withstand the Spaniard’s surging attacks and getting a feel for what it will take to catch him in July. Know your enemy. Box smart. and file the experience for later reference. “Just keep pushing on,” says Froome. “It’s not for noth- ing. Maybe the chips are down now but you will come right. In the Vuelta, I was down every day for three weeks and I still managed to come out with a fourth. That’s definitely something that’s going to stick with me and give me motivation when I’m hurting in the future.” Froome has always embraced the future, even when he had no idea how he would actually get there. From 2002, when he was a 17-year-old kid in South Africa, Froome trained Euro-style, logging twice the distances that his peers trained or raced. To get in the kays which would make him competitive if he ever went to Europe, Froome rode an hour or two to the weekend fun-rides, raced and then rode back home. To build the strength required, his coach Robbie Nilsen demanded intervals 20 or 30 minutes long, almost time trial efforts, dwarfing the sprint intervals the other kids were doing. But Froome was nothing if not a realist. Really, who was going to notice some talented guy putting in 100km interval sessions around Bapsfontein, Bronkhorstspruit and Delmas on the East Rand? (Great route, by the way. No traffic lights.) This is Africa, and the real bike action is in Europe. Everyone knew that, and everyone was waiting for an opportunity. But in Africa the doors to Euro cycling are few and far between. So Froome decided to build one. Which he did. And then he kicked it down. As soon he arrived at his lodgings, Froome assembled and then jumped on his time trial bike, in search of the team managers’ meeting. Of course, the printed directions disintegrated within seconds in the deluge, and by the time Froome clumped into the managers’ meeting he was almost half an hour late. His entrance, inadvertently at the front of the auditorium, was something of a show-stopper. Team South Africa manager Tony Harding, recognising both the hilarity and the pure ballsy-ness of it all, told Froome to pack his bags: he’d be rolling with the South Africans for the rest of the championships. Froome’s world champs got him noticed all right, but not as he’d planned. He came 36th in the time trial, which wasn’t bad considering that he flattened a marshal 200m into the race. Back home, all it took was at least 15 emails to the manager of local team Konica-Minolta and Froome finally had what he came for: his first pro contract. froome is unfailingly polite, often charming – a gentleman in any other era – but like all self-made men, he has a will of iron, which is sometimes revealed in his sharky grin. He is also incredibly down to earth, a quality which not only makes him impossible to dislike, but which has reliably informed every major decision he’s had to make. When he was offered a Tour de France ride by Team Barloworld in 2008, despite being woefully under-prepared as well as still grieving the recent death of his mother, Froome grabbed the chance and finished a handy 84th. When he had to weigh up offers from rival teams, he chose Sky Pro Cyling. Three times. Not because the money was good (it wasn’t – not then), or because they’d let him race for wins (they wouldn’t – until later), but because continuing his cycling apprenticeship at the world’s most cerebral and scrupulously professional outfit sounded like the best idea. When you’re at the top of a sport that’s taken as many knocks as cycling has, there’s a lot that can get a man down. The haters and the doubts can drive you crazy, as can the hysterical scenes at the Tour itself. If you let it, even a life ruled by numbers, once a refuge, can become a tyranny of watts and grams. But Froome is not the kind of guy who is easily distracted. The lessons handed out in the high mountains are still way too fresh for that. “I’ve seen the difference between winning and coming second,” he says. “And when you see how much winning means, second def- initely isn’t worth all the pain and suffering. Second is not what it’s about.” in 2006, while racing on a Kenyan licence, he was eligible for the world championships in Stuttgart. The problem was that the Kenyan Cycling Association couldn’t offer support, because it basically existed in name only. At least it did until Froome emailed the UCI from a kenyacyclingassoc@hotmail account, enqu- iring how the association might send their strongest under-23 rider to compete. The UCI replied with an application form and after scraping together the airfare with Nil- sen’s help, he was negotiating the Stuttgart bus system in the pouring rain with two bike boxes, a suitcase and a print-out of directions. Froome on Doping “Sure,ifIfindout someone’sbeen doping,itmakesme reallyangry.It’ssteal- ing,inmybooks.It’s greed.AndIthinkthat anyonewhodopesin thisdayandage–and it’saclear-cutcase thathewascheat- ing–shouldhave absolutelynosecond chance.Iknowsome cycliststurnvery bitterandverynega- tive,sayingthatthey can’tcompete. Theyuseitasan excuse,basicallyto giveupthesport.But tomethat’sdefinitely notthecase.Getting theresultsIhavein mypastthreegrand tours(beingsecond twice,andfourth) saystomethateven ifguysarecheating, it’sobviouslynot helpingthemenough tobeatus.Cyclingis leadingthewayinthe fightagainstdoping– alotbetterthanmany othersportsare– buttherewillalways beguysbreaking therulesandtaking chances.That’sthe harshreality.”
  • 27. 36 j u ly 2 0 1 3 W W W. M H . C O . Z A Barbell Row Grab a barbell with an overhand grip that’s just beyond shoulder width. Hold it at arm’s length as you bend at your hips and knees and lower your torso until it’s almost parallel to the floor. This is the starting position. Keeping your back naturally arched, pull the bar to your upper abs by raising your upper arms, bending your elbows, and squeez- ing your shoulder blades together. Pause, then slowly lower the bar and repeat. Barbell Push-up Assume a standard push-up position, but place your hands on a barbell instead of the floor. Your arms should be straight and your hands slightly beyond shoulder width, and your body should form a straight line from your ankles to your head. Keeping your core braced and elbows close to your sides, lower your body until your chest is almost touching the bar; your head should stay in the same position from start to finish. Push back up. Barbell High Pull Load a barbell with a light weight and roll it against your shins. Bend at your hips and knees and squat, grabbing the bar with an overhand grip that’s just beyond shoulder width. Now raise your chest and hips until your arms are straight, and then pull the bar as high as you can by explosively standing up while bending your elbows and raising your upper arms. You should rise up on your toes. Reverse the move to return to the starting position. Barbell Push Press Using an overhand grip that’s just beyond shoulder width, grab a barbell and hold it at shoulder level in front of your body. Stand with your feet shoulder width apart and your knees slightly bent. Brace your core, dip your knees and push up explosively with your legs as you press the weight overhead. High-knee Run Stand tall and run in place as fast as you can. Drive through the balls of your feet and try to bring your heels up under your backside so your knees go high. Keep your hands relaxed, elbows bent, chest up, and shoulders down and back as you swing your arms back and forth. CirCuit A High-knee Run 25 seconds Barbell Push Press 8 reps Barbell Push-up 8 reps CirCuit b High-knee Run 25 seconds Barbell Row 8 reps Barbell High Pull 8 reps CirCuit C High-knee Run 25 seconds Barbell Push-up 8 reps Barbell Row 8 reps Focus Strength, power and fat loss Best For recharging a tired fitness plan, fitting in a workout in a crowded gym, crank- ing up your metabo- lism, and packing on lean mass all over equipment barbell, weight plates kiLoJouLes BurneD* 1 333 * as measured by a fit 1.65m, 80kg man using a Polar FT7 watch HOW TO DO IT Perform three rounds of each circuit, moving from one exercise to the next with no rest. rest 45 seconds between rounds and two minutes between circuits. 19MINUTES TheGut- Blasting GauntletBUiLD mUScLe, SHeD KiLoS AND Become fiGHTiNG fiT iN LeSS THAN 20 miNUTeS A DAY textmartinrooneyPhotograPhmatthewsalacuseillustrations+ism quickblastMALEGRAMS
  • 28. They say Blondes are more fun, Redheads are sassy, and Brunettes are discreet. Which ever you prefer, there’s a La-Z-Boy® recliner in a range of attractive, modern colours waiting to welcome you for a test drive. Sit down, lean back and feel the awesomeness of 18 comfort positions with full back and lumbar support. And as your tension melts away you’ll realise that, while appearances are important, it’s what’s inside that really matters. Back in South Africa at last, there’s a La-Z-Boy Furniture Gallery® near you. Call 021 951-7150 or visit to find out where. BLONDE, REDHEAD, BRUNETTE. TAKE ONE FOR A TEST DRIVE. 17321
  • 29. 38 j u ly 2 0 1 3 W W W. M H . C O . Z A textarthurjonesPhotograPhmarcshoul fitnessnetworkMALEGRAMS Client’s bio Elan has already tried group programmes and while they’ve played an instrumental role in his lifestyle changes, he’s struggled with mobility and flexibility issues. These have held back his progress in both his goals as well as his CrossFit training. WeiGHt loss WisDoM (FroM tHe Client) tHe FounDation oF all GooD results? nutrition. Educating yourself about food is impor- tant and rewarding. Make your goal to lead a healthy lifestyle, not weight loss. Anyone can lose weight and get into shape, but to maintain and keep improv- ing takes lifelong commitment. Eating healthy food in the right portions at the right times, together with training regu- larly will get you there. FaVourite eXerCise (FroM tHe CoaCH) CHin-ups (sternuM) It’s like the dead lift of the upper body, working more than just the lats (latissi- mus dorsi) but also creates an overload on the scapula retractors, while working the middle back (rhomboids and teres major). Start from a dead hang off a pull- up bar with straight elbows. Keeping your chest up and your shoulders back, lean your body away from the bar and arch your back. Pull yourself up so that your chest touches the bar. Lower your- self in a controlled manner and repeat. WinninG aDViCe (FroM CoaCH) WHat are tHe tHree biGGest Mistakes beGinners Make? 1 Don’t expect changes overnight. There’s no shortcut to strength and dense muscle. Set realistic goals, be consistent, work hard, eat well. 2 Ignoring strength as the primary goal. This should be the foundation of all training because everything else; power, endurance, conditioning, hyper- trophy, is built on top of strength. 3 Spending a fortune on supplements with the expectation that these will make up for everything else they’re doing wrong. You can’t out-train a bad diet and you can’t out-supplement mediocre training. FaVourite eQuipMent (FroM tHe CoaCH) CuttinG eDGe is For CoMMerCials I believe in systematic, sound training pro- gression. Picking up something heavier this week than last week is still the most cutting edge way to achieve your goals. GYM: ProgressiveEdge Performance (progressiveedgeper- LOCATION:Green Point,CapeTown AGE:32 VITALSTATS: PICP(Poliquin International Certification Program)Level1 (Regional)andLevel2 (State)Strengthand ConditioningCoach PrecisionNutrition Certificationin ExerciseandSports Nutrition(currently studying) 3xSouthAfrican recordsfordrugfree powerlifting(2013) 1stPlaceBody BeautifulMs.Figure (2012) 1stPlaceNABBA TonedFigureWestern Province(2012) SPECIALITY: Strengthandcondi- tioning,butsheworks predominantlywith bodytransformation clients(bothfatloss andmusclegain). COACH Kelly Dessington AGE:36 OCCUPATION: self-employed founder of sleek Geek – helping people to achieve healthy goals and make sustainable lifestyle changes. BEFORE: •Verylimitedrange ofmotion •Unabletoperform ashoulderpressdue topoormobility •Unabletodeadlift (hexbar)duetopoor flexibility •Twochin-ups AFTER: SIXWEEkSLATER •Abletoperform dumbbellshoulder pressformultiple setsof10-12reps using10kgdumbell •Canperformdead lifts(hexbar)(Sixreps at106kg) •Sixchin-ups CLIENT Elan Lohmann WorthTheWeight THETHREE BIGGESTMISTAKES These factors can all lead to issues such as imbalances and injuries: 1 Not learning correct techniques 2 Ego lifting (going too heavy too soon!) in an attempt to keep up with the guy next to you 3 Nottraining inafullrange ofmotion THREE POLIQUIN PRINCIPLES: Dessington studied Charles Poliquin’s train- ing methods and philosophies. Here are her three favourite lessons from him: 1 The use of exercise order to achieve success by taking advantage of the neuro- logical system. Working from the most complex movements to the simplest on each training day. 2 Tempo. By controlling the rhythm of your workout, you have more control over the goals that you set per session. You can have success with- out it and I don’t count the tempo of every rep but it is a variable that is often overlooked. 3 The protein- driven meat and nut breakfast to help set up the brain and the body for the day. When I do eat carbs they never happen at breakfast. CoaCH’s Corner KELLY DESSIngTon hELPS hEr CLIEnTS, MALE AnD FEMALE, TrAnSForM ThEIr hEALTh AnD LIFESTYLES. rEAD on For MorE on ThE Iron MAIDEn oF TrAInIng FEATURED GYM Progressive Edge Performance Kelly shows you how to work your sexiest muscle in an exclusive video on
  • 30. HANDS-FREEIN With the all-new KUGA’s hands-free foot-activated tailgate, there’s no more fumbling around for keys. With one wave of your foot under the car, it’s ‘open sesame’. Just one of the many smart features in the stylish, capable and tech-savvy Ford KUGA. AN SUV WITH THIS MUCH TECHNOLOGYREQUIRESAN EASIER WAY TO LOAD IT. NEVER TAKE YOUR KEYS OUT Visit FordSouthAfrica JWT62278 INTRODUCINGTHEALL-NEWKUGA.
  • 31. 40 j u ly 2 0 1 3 W W W. M H . C O . Z A textlindseyschuttersPhotograPhsGreatstock/corbisillustrationsPeterliddiard@suddenimPactmedia fitnessMALEGRAMS Hurt Locker Have tHese items at Hand and banisH muscle never apply 100% pure essential oils directly to the skin or take them orally as they can be toxic if used incorrectly. there are many options of already blended arnica oils at pharmacy and health stores. Foam roll You know that swollen feeling after an intense leg session? Boet, you need a foam roller. self-myofascial release is all about stimulating the fascia (the tissue that encases muscle fibres) and getting that blood flowing again. Many trainers will tell you fantastic stories about lactic acid and it bands, but the bottom line is that your body is in shock from the trauma of exercise and has routed blood to your vital organs, now you need to encourage blood flow to the muscles you just punished. When Directly after exercise and whenever needed (i.e. when you’re sore) Go For target big muscles like quads, glutes, hamstrings, calves, hip flexors and your lower and upper back. massaGe “thai massage is the perfect massage treatment to get rid of any tension,” says Lauren Marais, spa specialist at eye spa. “the technique uses yoga positions, stretching and massage to manipulate the whole body which increases blood circulation, relaxes the muscles and releases toxins.” if you’re not down with being twisted Marais recommends a thai back massage where the thera- pist stretches and applies pressure to the tense back areas, also working along the back of the legs for the hamstrings. for a greater release, ask your ther- apist for a herbal hot compress – which, according to Marais, has a similar effect to acupuncture. When Once or twice a month Go For Back massage with a herbal hot compress. Beatbackpainwithyoga aweek-longyogacoursecanreducechronicbackpainby49%, comparedtojust18%fortraditionalphysicaltherapy,according toanindianstudy.beforeyouhoponthenextflighttoGoa,try thesethreeeasymoves.aimtoholdeachpositionforoneminute. a Back traction B Fists Forward Fold c child’s pose Roll youR boat With the foam roller on the ground use your body- weight to add pressure, rolling back and forward until you find sore spots (trigger points), then hit those for 60 seconds. Pain and gain Massage pressure is completely up to the individual. If there is pain, it should be bearable. If you feel the therapist is hurting you, then stop or ask for less pressure. TheRubonRecoveryYou don’t build muscle during gYm time, but rather in the time between gYm sessions. here’s how to maximise Your downtime gains Oils Arnica oil, camphor and menthol are best for muscle soreness. Blood circulation is increased after a shower due to the heat, and the prod- uct will penetrate the skin better allowing the oil to work more effec- tively. Sleep is the time your body regenerates, revit- alises and gets rid of the previous day’s stress. This is the perfect time to put on muscle relaxants such as arnica oil – before you get into bed. A foam roller made of high-density foam is the best gift you can give yourself. Get rolling after gym and in the morning, or any time you feel a bit stiff and sore. soreness Hardware A foam roller made Oils
  • 32. single device like your tablet or smartphone. You can even do this all in Afrikaans. Lekker. Life happens rst, then your banking. That’s why our App is perfect for when you have one of those in-between moments. It lets you quickly check your balances, make payments and link multiple accounts to a Download it today from your app store or visit for more information. Absa Bank Ltd Reg No 1986/004794/06 Authorised Financial Services Provider Registered Credit Provider Reg No NCRCP7 TJDR 54752/E It’s 2 more minutes until the second half kicks off. Why not pay for those season tickets? With our App, it’s done.
  • 33. 42 j u ly 2 0 1 3 W W W. M H . C O . Z A VicesandPrinciplesWhenRyanBoWlesWantedtoloseWeight,hehadtoschooluponhealthyhaBits TheChangei was getting tired easily and had no energy. i was on holiday in July and decided that it was now or never and planned to start a diet and exercise programme when i got back to work. i was given good advice from a few friends and everybody around me gave me plenty of support. TheSTraTegya family mem- ber who owns a nutritional sup- plement shop in cape town and is a competitive body builder, gave me a high protein/low carb diet and advised me on what supplements to take. i stuck to it and i started riding an exer- cise bike and an elliptical trainer for the first couple of weeks. Marcell le Roux, who runs the gym at the school i work at, started helping me with weight training and he really pushed me. the more i exercised the more i started to enjoy it, and the more weight i lost the more motivated i became. i started mountain biking after losing the first 10kg and after one week’s riding i competed in the Kat challenge in Fort Beaufort and finished third in the 25km in 56 minutes. i set realistic goals throughout, but my biggest goal was to break 100kg. Therewardi have more energy for work and physical activities. i’m more confident and i’m enjoying life socially. i haven’t been sick since i started exercising and eating healthy. i’m more positive about life, which makes me a lot happier. i also cook quite well after hav- ing to make my own food. ThereSulTMy total weight loss is just under 40kg and i have maintained my weight for the last two months. i have gone from wearing a XXl shirt to a medium and a size 40/42 pants to a 32/34. Thegainafter i finished school, i went to the uK for a working holiday, but because of the long working hours, no exercise, heavy drinking and unhealthy eating, i put on a lot of weight. i lost about 20kg a few years ago, but i went back to my unhealthy eating regime and i put the weight back on. i didn’t think my weight was a big issue until i was getting sick a lot and the doctor told me that i needed to change my unhealthy lifestyle. EAT THIS not that!aT woolworThS 622 Kilojoules (kJ) 6g carbs 18.7g protein 5.4g Fat 709mg sodium ostrich Sausage ostrich mince with coriander, nutmeg and cloves. Filled in a lamb casing. Traditional Thick Boerewors a traditional south african recipe. spiced with roasted coriander and cloves. (per 100g) 1 175 Kilojoules (kJ) 2g carbs 13.4g protein 24.6g Fat 322mg sodium eatthis,notthatMeganpentz-kluytsphotographlindachowles Ostrich sausage has 78% less saturated fat and this slashes the energy content by 47%, but still offers 1.4 times the protein. But the boerewors cuts the sodium by 55%. High saturated fat and sodium intake has been linked to high blood pressure and heart disease. CouldyoubethenextBellyoff!winner?win! weightlossMALEGRAMS the next Belly off! winner will become the proud owner of a Reebok RealFlex apparel hamper worthr3000, including running shoes that deliver a “sock-like” feel and promote natural movement . RealFlex training apparel is made to flex, with playdry moisture management and stretch fabrics for freedom of move- ment plus ergonomic armholes and RealVent engineered ventilation for ventilation without the chafe! For more info go to WEIGHTBEFORE 127WEIGHTAFTER 88VITAlS RyanBowles,27, FortBeaufort HEIGHT 1.88m OCCuPATION Vice-Principal andHostel MasteratWings AviationAcademy HighSchool TIMETOGOAl Sixmonths belly-off-club
  • 34. GOJozi is an important part of Joburg’s 2040 GDS strategy, with the goal of improving the health of its citizens and creating liveable communities. Joburg is actively encouraging a healthy lifestyle through the creation of liveable spaces, such as public parks with sport facilities and outdoor gym equipment. Our citizens’ well-being is also ensured through the provision of world-class health care facilities. Join the GOJozi movement Help us make Joburg a healthier, more resilient city by exercising for 30 minutes at least 3 times a week, eating lots of fruit and vegetables and by going to your nearest clinic for regular check-ups. Visit to find out more DWFCOLLCOJ/516873
  • 35. 44 j u ly 2 0 1 3 W W W. M H . C O . Z A wealthMALEGRAMS textlindseyschutters,marcsevitzIllustratIonadamnickel with planning, you can use your tax return to put more money into your bank account. the secret: deductions. the more living expenses you can write off this year, the richer you’ll be next year TurnTaxDayintoPayday We’reallentitledtothestandarddeduction. for the tax year 2013, that’ll be r12 080 for an individual filer. that’s nice, but suppose you could deduct more. suppose you could deduct, say, five times that. see, too many guys pinch pennies at the shops but end up giving sars big bucks at tax time. if you really want your wealth to grow, start planning your deductions now, says darin pope, chief investment officer at united advisors. the trick, he says, is to bundle as many write-offs as you can into one year. so take inventory of your upcoming expenses. if you have to make them eventually, you might as well make them in 2013. we asked marc sevitz, director of, for some above-board money-saving tips. sweatthestationery doyouuseyourpersonal laptopforwork?ifso,itispossible toreduceyourtaxowingtosars bydeductingor“writingoff”part ofthevalueofthistypeofasset everyyearonyourtaxreturn. smallassetsvaluedatlessthan r7000canactuallybewritten offinoneyear,soessentiallyyou candeductuptothefullr7000 fromyourtaxdue.larger,more expensiveassetsusedforwork purposesarewrittenoffovera periodofyearsresultinginsigni- ficantsavings.consultthesars wearandteartablesforthe relevantperiods. over-the-counter kickbacks whenweighingupwhethertojoin amedicalaidschemeorjustpay forallyourmedicationoutofyour ownpocket,considerthepoten- tialtaxsavings.bycontributingto aschemeyouwillautomatically beallowedataxcreditagainstany taxowedtosars.ifyoupayfor medicalcostsoutofyourown pocketthenitwillbeuptoyouto proveyourmedicalexpensesand theresultingtaxbenefit(ifany) willbehardertocalculate. thegiftofgiving ifyouareasociallyresponsible taxpayerwhowishestocontrib- utetocharityanddeductthe donationfromyourtaxpayable, besuretodonateonlytoregis- teredpublicbenefitorganisations (pbos)andgetanofficialdonation certificate.youwillneedthis proofwhenclaimingthiscontri-’s alsonicetostickonthefridge. saveforlater,get paidnow responsibletaxpayerswhoplan andsaveforthefutureareoften lookingforwaystooptimisetheir taxduewhenretirementarrives. byputtingincometowardsa retirementannuityfund(raf), youcanenjoyataxdeduction now,and alsoenjoyincomein yourlateryearswithabuilt-in taxdeductionthen.whosaidyou can’tteachanolddognewtricks? splitthehouse fortaxpayerswhoarerequired toworkfromhomeaspartoftheir employmentcontract,itmaybe possibletodeductsomeofyour rentandassociatedexpenses asataxdeduction.ifyourboss requiresyoutoworkfromhome (insteadofanoffice),oryouwork morethanhalfofyourworkhours athome,thenyoucanclaimcer- tainofficesexpenses.thecatch isthatyour“office”mustbespe- cificallydemarcated,usedexclu- sivelyforworkandnotbepartof anotherroom(sonodartboards allowed).youcancalculateyour taxdeductionbyapportioningany office-relatedexpense,beitrent, ratesorelectricityforexample, astheamountofspaceyour officetakesuprelativetothe entirefootprintofyourhome. officeequipmentcanalsobe claimedasadeductionusing thewearandtearmethod. TOSSYOURRECEIPTS Gonearethedaysofhoarding boxesofstatements,onlyto laboriouslysortandfilethem later.Asmartsetofnewapps candothosejobsforyou 22Seven First30daysfree,thenR70/month signupat22seven.comandlinkall youraccountstoseeyourfinances representedasgraphs.yourcash hasnowheretohide. MoneySmart R59/month(witha30daymoney backguaranteeifyouaren’thappy) wanttocheckyourcreditscore?,and setupbudgetsandtrackspending. TaxTim R199/year haveaprofessionallycompleted taxreturnbyhavingachatwiththis awesomeonlinetool.hell,they’ll evensubmititforyou,nostress.
  • 36. It’s not often you find the ideal gym partner, or a workout routine that yields great results right from the start. Now that’s exactly what you get with XtraMAX from Old Mutual Max Investments – an impressive new investment solution that adds up to 5% extra to your investment upfront! Looking to invest a lump sum of R100 000 or more? If you have a lump sum of R100 000 or more to invest over a 5-year term, XtraMAX from Max Investments is undoubtedly the logical choice. A single premium investment, XtraMAX is a cost-effective, long- term solution that aims to meet a range of your investment objectives. You will also benefit from the peace of mind of knowing that your money will be invested with a reputable and trusted financial institution. XtraMAX offers a range of great features: • Up to 5% extra is added to your investment upfront • Market-linked investment returns that are uncapped • Low charges • Streamlined fund selection catering for a range of investment objectives • The option of a guaranteed fund offering 85% of your highest unit price So you’re wondering how it’s possible for XtraMAX to offer an enhancement of up to 5% extra upfront? This is achieved through smart fund selection, negotiated fees and using Old Mutual’s in-depth knowledge of the financial markets. One of the reasons Old Mutual is able to generate extra value is because you commit your money to particular funds for five years. (A portion of the upfront enhancement will be recouped if you disinvest funds prior to the end of the 5-year term.) Call 0860 INVEST or SMS “MH” to 44183 or visit for more information. Speak to an Old Mutual licensed financial adviser or broker today to help you plan your financial needs. Keep your money in great shape with the right investment solution… Advertorial up to 5% extra upfront
  • 37. photographmarkcameron MALEGRAMS woman ThaT’sWhaT She Said
  • 38. WantmoreoftheD? JeannieDisthismonth’sWomen’sHealth coverstarandrevealsthetrainingsecrets behindherdangerouscurves. JeannieD Giveyourselfaconfidenceboostwithhelpfrom Howtoliftyourspirits “IalwaysfeelthatifIlooklikecrapthenIfeel lousy,sothebestthingformeisgoandhave myhairblow-driedandputonagorgeousoutfit andgreatshoes...ithelpseverytime!” Howtoworkacrowd “Speakingtolargegroupsofpeopleis somethingthatmostpeoplefindterrifying. Thisscaryplace,however,iswhenI’min myelement.Trytellingastorywhenyou speak,makewhateveryou’resayingsound asinterestingandexcitingaspossibletohold youraudience’sattention.Alsolookasifyou’re enjoyingyourself,there’snothingworsethan watchingsomeoneonstagewhenthey’re sweatinglikeahogoutoffear.” Howtonetworkaboveyourpaygrade “Preparationiskey,aslongasI’vedoneasmuch researchaspossible,IknowIcanhandlemyself confidently.Neverunderestimateawarmsmile andeyecontact.” HowtheconfidencegainedfromTV influencesherprivatelife “I’velearnttobecomeareallygood communicatorineveryaspectofmylife, thishelpsespeciallyinrelationshipswhere youneedtocommunicatewhatyouwant anddon’twant.Theabilitytocommunicate clearlyandconciselycanavoidanyargument ormisunderstanding” Howtotellifshe’sflirting “I’mnotentirelysure,I’maflirtatiousperson andwouldflirtwithanything,butthat’sjustme beingfriendly–andhavenointentiontogive anykindofmixedsignals.IfIwasflirtingIthink theguywouldknow...It’sallintheeyes!”
  • 39. 48 j u ly 2 0 1 3 W W W. M H . C O . Z A Those home projecTs won’T compleTe Themselves. If you want them finished before spring comes, you’d better make plans now. But should you heft that hammer yourself or hire a pro? This grid can help you decide; it’s based on the analysis and expertise of George Moore, 2012 remodelers chairman of the US National Association of Home Builders. AreYouHandymanEnough? RegRout tiles $$ Grout secures tiles and protects against water damage, so if you notice deterioration, act quickly. Do it yourself only if you’re confi- dent; it’s not dangerous, but a sloppy job will bug you forever. Patch a leaky Roof $$$ Matching roof tiles is tricky enough, but you’ll also have to lay them without falling. Find a pro with good references, and insist on proof of insurance. install new windows $$$ You’ll slash your electricity bill, but during installation you could cut yourself, fall off a ladder, or drop the new win- dow. And if you do a poor job, moisture will seep through. clean gutteRs $ You could fall from the ladder. Some 136 000 ladder-based injuries occur each year. Secure the ladder, and work slowly. lay Patio Blocks $$$ Pour a layer of sand and arrange the blocks on top. Then sweep sand across the surface to fill the gaps. Unless the blocks are too heavy for you, there’s little risk of injury. PRune tRees $ For a project involving chainsaws and ladders, hire help; for small, accessible limbs, just grab the loppers and do it. But make sure to wear eye protection. “No one thinks to do this, but it’s important to protect your eyes from falling branches.” change aiR conditioneR filteRs $ A few bucks is a small price for clean air. Just wear a heavy-duty dust mask. Removing the old filter will release dust particles and, poten- tially, mould spores. You don’t want to breathe either in. stain a deck $$ Use rubber gloves, and avoid skin contact with the stain. If you live in the more extreme parts of the country, go oil-based. SafeDangerous Easy Difficult Unlessyou knowwhat you’redoing (orhavea knowledgeable friend), hireapro. Professionalsonly: Theriskofinjury ordamage isjusttoohigh. RePaiR wateR damage $$$ You need an expert to test the area for underlying problems, and that takes extra professional equipment that you probably don’t own. Spend the money now and you might avoid serious structural damage. sPRay foR Bugs $ Insecticides denote toxicity with the labels “caution”, “warning” or “danger” (from least to most harmful). Start with the minimally toxic “caution” product and scale up only if it’s nec- essary. And keep the mist low so you don’t breathe fumes. installing a dRy wall $$$ Dry wall is cumber- some and the risk of injury or property damage is high. You can try a small parti- tioning job yourself, but if you’re dealing with large areas of water and electricity supply, hire a pro, Moore says. Littletechnical skillisrequired, butexercise caution. Noproblem. You’vegotthis. TexTHannaHMcWilliaMsillusTraTionscarldetorres lIvINGMALEGRAMS Looking to do some home-improvement? Use this decision matrix to save hassLes and cash, prevent injUries and avoid diY disasters
  • 40. 50 j u ly 2 0 1 3 Receding HaiRline Lowis Coetzee – Marketing Manager UPDATE YOUR MONTHLY TRIM Cutting Edge A new hAircut or styling product cAn change your look immediately says New-York based celebrity hair stylist Francky L’Official. “A textured cut and a matte styling paste go hand in hand and it’ll give you the right balance between style and confidence”. We helped four average guys with different hair types to get the right cut. A textured crop cut is what you need, if you have a receding hairline. This is a low-maintenance haircut for a fuss-free guy. • AT THE BARBER Assuming that you have the most common face shape (square or oval), try a medium-length haircut with a lengthy fringe in front that covers some of your forehead, says Brian Oosthuizen, stylist and owner of Blokes Hair in Cape Town. Clip off the sides with a number two setting and blend down towards a number one. You want to keep the top textured, but cut all the hair the same length towards the front and angle the fringe 45 degrees. This way you’ll be able to take advantage of your textured hair on top and stay trendy. Use a lightweight styling aid to keep your hair looking structured. Try: REF Ocean Mist 303 R250 Blokes Hair, Duration: 20 minutes, Price: R150 The latest tweaks on the ever-popular “modern parting” trend might look easy, but the correct cut and styling products are crucial. • AT THE BARBER Keep the sides and back of the hair short by using the number one or two setting on the clippers. Add texture to the top of your hair with thinning scissors – this will take some of the bulk away and it’s easier to maintain, says Tenille Cupido, head stylist at Blue Lemon Hair. The great thing about this look is its adaptability: it can be worn messy or pushed to the side for a neater effect, Cupido adds. A clay-based wax will keep it neat. Try: Man-U-Clay R150, Duration: 40 minutes, Price: R180 dense HaiR Junaid Buffkins – Student AFTER BEFORE AFTER BEFORE GROOMINGMALEGRAMS TexTAzeezJAcobsphoTographbyronkeulemAnssTylisTsbluelemonHAir0214218550(JunAid),blokesHAir0714024664(lowis),PAllAdiumHAircomPAny0214182242(JoHry),bArnetFAir0214241302(vuyo) For more grooming tips and video clips, go to
  • 41. j u ly 2 0 1 3 51 AFTER AFTER BEFORE When in doubt, always turn to the clas- sics; even when it comes to haircuts. A buzz cut is both masculine and refined. • AT THE BARBER This is a scissor- free cut that’s easy to achieve at the salon by knowing what to ask for, says Jodi Black, hairdresser and co-owner of Barnet Fair. This style is a tapered cut with a squarer front and shorter sides to create structure on a rounder face. It is easy to sharpen this look even more – just ask your barber to clean up the hair line around your face. “It’ll either sharpen your face, if its round or soften your face, if it’s square,” he says. “Use products that are rich in moisture and styling aids that have a slight sheen.” Try: Jabu Stone Hair Nourisher Lite R24 Jabu Stone, Duration: 35 minutes, Price: R150 Thick AND DRy hAiR Vuyo Mzini – Chartered Accountant The latest take on the classic crop is slightly longer on top than the one-length-all-over version – so get appropriate grading advice. • AT THE BARBER Use clippers on a number two setting and blend into a number three on the back and sides of the head. Then scissor cut the top section of the hair with point cutting to give added texture and grading, says Delin Naude, creative director at Palladium Hair Company. Use a structured styling paste on towel- dryed hair – this will give your hair some volume. Don’t use a styling gel, it’ll separate your hair and make it look even thinner. Try: Joico Structure Paste R240 Palladium Hair Company, Duration: 30 minutes, Price: R220 FiNe hAiR Johry Batt – Fitness Instructor and MH Cover Guy BEFORE HeadsUp Consideryour nogginshape whenchoosing ahairlength SQUARE Length adds soft- ness to a strong, square jawline. Stay away from a straight style or a one-length cut, either of which can overemphasise your jaw. OvAl You’re in luck. Any length can flatter this universal face shape, which is wide near the temples and narrow toward the chin. Experiment to find the style you like best. ROUnd You want to add length and reduce width. Keep hair shorter on the sides than on top. If you go quite long, keep it as straight as possible so it won’t add bulk to your cheeks.
  • 42. 52 j u ly 2 0 1 3 W W W. M H . C O . Z A STYLEMALEGRAMS BestinShoe A good pair of shoes is an investment you’ll have for a good couple of years. And these days almost every style is available at multiple price points. We’ve paired a batch of affordable shoes alongside some similar, but costlier versions, so no matter what your budget, you can always walk away in shoes that fit your style and your wallet. value a lighter shade in versatile leather looks as sharp with a pair of dark jeans as it does with a two-buttoned suit. R799 Topman GREAT SHOES DON’T HAVE TO COST AS MUCH AS A CAR PAYMENT. FIND THE PERFECT PAIR added value This urban classic with a wingtip design and dist- ressed suede is ideal for teaming with double denim. R2 250 Superdry Wingtip
  • 43. 54 j u ly 2 0 1 3 W W W. M H . C O . Z A PhotograPherJamesgaraghtyFashioneditorazeezJacobsFashionassistantmandisimaboee STYLEMALEGRAMS Keep’EmNice ShoedesignerGeorgeEsquivel revealshowtokeepyourfancy newshoeslookinggreat Heal tHe Heel On leather-bottomed shoes, “don’t wait until the soles and heels are too worn,” Esquivel says. “This will affect the structure of the shoe.” Have a cobbler put rubber heels and soles on the bottom where your foot tends to strike. Remove witH caRe “A lot of men tend to take off one shoe by using the toe of the other,” Esquivel says. Removing your shoes without untying them not only scuffs the heels but also may damage their structure. Take 10 seconds to untie the laces and slip your shoes off with your hands. Rotate and pReseRve Avoid wearing shoes two days in a row to allow the leather a chance to recover. (This prevents funky smells too.) When a pair is on the sidelines, insert shoe trees to maintain the shoes’ shape. add some cHaRacteR Yes, good shoes should be polished. But don’t be strict about colour matching. “An easy way to add some char- acter to any pair of shoes is to use a darker polish,” Esquivel says. “If the shoes are brown, polish them with a darker shade or maybe a lighter coat of black.” swop out tHe laces Consider trading in basic brown for cobalt blue. You can find new laces for around R70 a pair on it may be the simplest and least expensive up- grade you’ll ever make. Value The new breed of desert boots retains the classic chukka shape, but still looks fresh with white-trimmed details. R899 Trenery Value The suede inserts and printed lining along the inside give the boots a streetwise update. R1 199 Zara Value Suede (plus a flexible outsole) upgrades both the look and feel of these saddle shoes. R1 299 Aldo added Value The rounded toe with contrasting wrap around laces is the perfect addition to every weekend. R1 300 Hudson at Stylemology added Value The rugged looking suede, wooden heels and sturdy rubber soles make these a favourite with your denim shirt and chinos. R1 369 Sebago at Medicus Shoes added Value a distinctive pop of blue orbits the sole (and is picked up in the stitching) for a playful contrast against the grey. R2 300 Stylemology Oxford Chukka Boot
  • 44. 500g ground pork ½ cup rice wine vinegar (or white wine vinegar) 2 garlic cloves, chopped 1 tbsp chopped ginger 2 spring onions, thinly sliced 2 tbsp mayonnaise 1 tbsp sriracha or chilli garlic sauce 4 sesame seed buns, lightly toasted 4 tbsp hoisin sauce ½ English (seedless) cucumber, thinly sliced Salt to taste (for the cucumber) plus 1 tsp MINUTEs 0-3 Preheat a grill or grill pan on medium. Combine the cucumber slices, the vine- gar, and a few pinches of salt in a bowl and set aside. MINUTEs 4-9 In a big mixing bowl, combine the pork, garlic, ginger, spring onions and 1 tsp salt. Gently shape the meat into four equal-size patties. Then lightly press a thumb into the centre of each one to create a small crater. MINUTEs 10-22 Grill the burgers until they’re nicely browned on the outside and firm to the touch, about 5 minutes on each side. Combine the mayo and sriracha and spread this on the bottom buns. Spread the hoisin on the top buns. Lay a small pile of cucumbers on each burger. Makes 4 servings. AsianPorkBurgerAdd A SweeT-And-Sour kICk To your fAvourITe fAST food PIcklE yoUrsElf you don’t have to sterilise canning jars and vacuum-seal lids to make your own delicious pickles. Instead, use our quick- pickle combos to give your vegetables an instant flavour kick. Vegetables (½ cup) Vinegar (½ cup) Seasoning Use... Jalapeños, sliced Rice wine/ white wine 2 tbsp soya sauce asazingyburger toppingoron Chinesefood Carrots, cut into matchsticks Cider 1 pinch red- pepper flakes + dash of salt added to rice Cabbage, shredded White 2 crushed garlic cloves + dash of salt as a braai side dish photographLUCASZAREBINSKI guyFOODMAlEGrAMs 56 j u ly 2 0 1 3 W W W. M H . C O . Z A 22 MINUTES Per serving 2 090kJ, 24g protein, 34g carbohydrates, (2g fibre), 29g fat, 1 050mg sodium Pump up the pork: if hoisin isn’t your thing, swop in another Asian-style condiment to enhance the patty. Try teriyaki, tonkatsu (or Worcestershire sauce), Thai peanut sauce, or chilli garlic sauce. 1.5kg red jalalpeños and red serranos (normal hot chillies). Adjust the ratio based on how spicy you like it; the more serranos the spicier the sauce) 6 cloves of garlic, peeled 4 tbsp light brown sugar 1 tbsp sea salt flakes ½ cup white vinegar 1 Blitz peppers, garlic, sugar and salt in a food processor until finely chopped. Transfer mix to a jar, then cover and let sit at room temperature in a dark, dry place for 2-3 days. Check daily for signs offermentation–bubbles atthebottomofthejar–andstir daily,untilthemixtureisnolonger risingfromthefermentation. 2 Transfermixtoablender,add vinegarandpuréeuntilcompletely smooth.Pourthroughafinesieve intoaheavysaucepan,mashing untileverylastbitisthrough. 3 Bring the sauce to a boil, then reduce heat and simmer for 5-10 minutes, or until you’ve achieved a desirable consistency. Transfer to an airtight container and store in the fridge for up to 6 months. HoMEMAdE HEAT Sriracha sauce addiction has gone beyond Thailand’s borders. Chef Jackie Cameron of Hartford House gives it an SA spin
  • 45. The most advanced TV experience ever. Gesture control performance varies depending on surrounding environment brightness levels. Screen images are simulated.ness levels. Screen images ar Take control with Smart Interaction and effortlessly interact with your TV using Samsung’s 2013 Voice Control, Motion Control and Facial Recognition. Browse the web, stream multiple applications and connect with friends and family, all on your new Smart Hub. And an industry first; the Smart Evolution Kit will ensure that you stay up-to-date with the latest Smart TV technology. Amazing starts now. C1300175 A smarter way to control TV.
  • 46. 58 j u ly 2 0 1 3 W W W. M H . C O . Z A 197 25 28 WinterWatchlistEvErything you should carE about in july, sEriously worthyourtimeMALEGRAMS Take iT all in: WhErE to spEnd your prEcious doWntimE this july thE distancE in kilomEtrEs south african piErrE cartEr Will travEl across thE alps from salzburg to monaco WhilE compEting in thE 2013 rEd bull X-alps, start- ing on 7 july. folloW his racE at 1031 / the number on our radar life- changing tunes from last month StRAAtLiGkindERS – “PEtRuS” more for the music video with the hot deaf girl signing the lyrics, which somehow made an already powerful song more poignant. Look it up on youtube. A$AP Rocky (ft. SkRiLLEx) – “WiLd foR thE niGht” with a chorus that goes “wild for the night/Fuck being polite” this blazing track will set off a few rough evenings. YeezusWhen Kanye West achieved a perfect 10 from the ridiculously hard- to-please hipsters at Pitch- fork webzine for his 2010 My Beautiful Dark Twisted Fantasy, he arrived as an artist. Yeezus is his equally impressive follow-up. cassieShe’s prettier than Rihanna and doesn’t try to push the bad girl image too hard, and she can hold a note! Her mixtape RockaByeBaby forecasts an impending heat wave when her full-length album eventually breaks cover. Welcome back to the limelight Miss Ventura, the pleasure is all ours. the cultural brief Why World War Z iS thE LASt WoRd on zoMbiES Brad Pitt’s personal project will be brill­ iant if it sticks to the original story from the book of the same name. Max Brooks started the current undead hysteria with his best­selling The Zombie Survival Guide 2003 and upped the ante three years later with World War Z (granted, he was helped a little by the mass popu­ larity of Zack Snyder’s 2004 Dawn of the Dead remake). Whereas Zombieland went high humour using the 2003 book as source material, trailers suggest director Marc Forster (The Kite Runner, Quantum of Solace, Machine Gun Preacher) has gone all action. This flick should be everything The Walking Dead wishes it was while simultaneously sounding the death knell for our obsession with an irrational apocalypse scenario (the Zombieland TV series was shamed out of existence earlier this year). Here’s hoping. watch this: NOt that: The lone ranger (12 July) johnny Depp being jack Sparrow as a Native American, and Armie Hammer’s impressive chin doing duty under the black mask. We smell a flop. The InTernshIp (5 July) Vince Vaughn and Owen Wilson combine for some celluloid bromance as two middle-aged former salesmen on an internship programme at Google. Take your man-crush. SUN enter the Dunblane winter Dash and convert those Strava miles into a solid finishing time at this chal­ lenging mountain bike race. enter the 60km, 35km, 10km or 2km online via the race calendar. FRI if you want the inside track on the South African game industry or want to kit out your closet with the latest khakis, then head down to the hoedspruit wildsfees or visit THURS it’s moral regeneration month. Do your bit for community building, even if it’s only for 67 minutes on mandela Day. FRI All things dark and crafty will be on show at Joburg’s turbine hall at the Coffee & Chocolate expo, running till 21 July. Book through online.compu­ or visit THURS the moffett on main Lifestyle Centre will have your wildest interior decor dreams on display when it hosts the Port elizabeth home­ makers expo. treat yourself or the missus. tickets are r30 at the door. FRI hugh Jackman takes the claws to the east and does his best Bat­ man Begins remake in The Wolverine. SUN the 19th edition of the world transplant Games games hits Durban at the end of the month till 4 August. Join Chad le Clos and Gary teichman in supporting ath­ letes in their second bite at life. Visit 26 12 18
  • 47. Grab an a.m. Oats for 11.90 There’s a breakfast for you The perfect winter warm-up Warm freshly cooked oats, served with a delicious sweet apple topping. JHB39645
  • 48. 60 j u ly 2 0 1 3 W W W. M H . C O . Z A MUSTHAVEMALEGRAMS 1.TheBest WorkoutSong LMFAO – “Sexy & I KnOw It” UsingSpotify’sratingsasaguide, foundthistobethenumberonesweat songintheworld.Fact:the130bpm tempoisperfectfora7min/kmrun. Source: 2.TheBestWWE Match,Ever ShAwn MIchAeLS vS the UndertAKer Wrestlemania25(XXV,ifyoustickto theUSpay-per-viewnamingconvention, whichtheyabandonedforthisone) climaxedwithaTombstonepiledriver onanairborneShawnMichaels.The Undertakerputhis(then16-0)undefeated Wrestlemaniarecordonthelineand triumphed.Trustus,Youtubeit.Hopefully thesuperstarscanproducesimilargoods onSouthAfricansoilfrom30Julyto Source: 3.TheBestFitness Smartphone IPhOne 5 Thesheerrangeofaccessoriesand appsmadefortheiPhonearestaggering. Whateveryoursport/hobbyis,there’sa dedicatedapp,lifeproofcaseoringenious strapforit.Themostexpensivemodelwas pimpedoutbylegendarygadgetsprucer- upperSteveHughesforaChinesebusi- nessmannamed“Joe”(whoalsoownsthe 26caratblackdiamondthatdoesservice asthehomekey),andiscasedin135gof 24ctgoldand600diamonds,including the53flawlessstonesintheApplelogo. Price?£10-million.Theworkingbitsare stillfactoryissue,though. Source: 4.TheBest FitnessWatch GArMIn FOrerUnner 910xt Forthefitgeekswhopreferrunning phone-less,thecurrentgadgetmessiahis theGarminForerunner.Inpremium910XT form,theForerunnerisoptimisedfortri- athlondisciplines,butaddslap-timingfor poolworkoutsusingsomecleveracceler- ometersensorytech.NativeANT+recep- tionandaslewofaccessorieslikeabike mount,andseamlessStravaintegration willhelpthiswatchtakeoveryourlife. Source: 5.TheSexiest Golfer SOPhIe hOrn Sheisn’tapro,butshehaswonthree competitions.Andforthoseofuswho aren’tinclinedtowardsastrollonthe fairways,she’sagreatdrawcard. Source: 6.TheBest BoardGame cheSS Stuckwithblack?Noworries,trythis modernvariationontheSicilianDefence: (assumingyouropponentopenswitha King’sGambit)E4,C5,NF3,D6,D3,G2. Nowdevelopyourbishopandgofora queen’ssidekill. Source: 7.TheBest Skateboard Bearings BOneS SwISS cerAMIc Yourdeckgivesyoustyle,thetrucksadd somesemblanceofcontrol,butaskate- boardneedsspeedmorethananything else.Boneseclipsedthelegendaryperfor- manceoftheoriginalSwissbearingsby substitutingsteelwithharder,stronger, lighterandlonger-lastingceramics. Thesedemonswillsetyoubackover R1000,butthey’lllastforeverandneed alotlessmaintenance Source: 8.TheBestLocal Stadiumforthe Springboks BOet erASMUS, POrt eLIzABeth ThetraditionalhomeofEPrugbywas afavourablehuntinggroundforour greenandgoldwarriors.From16Tests, theBoksmanaged14wins,onedraw(vs BritishLions,theonewherekickinglock JP“Tiny”Naudescoredavitalpenalty) andoneinfamousloss–againstthe 99-calling1974Lions.Testsarenow playedacrossthewayatthefancyNelson MandelaBayStadiumandtheBoksareoff toagoodstart(adrawandawinagainst NewZealand),butwemisstheoldtrain, andthemadness,likeJamesDalton’s WorldCupmeltdownagainstCanada. Source: 9.TheBest BluetoothHeadset PLAntrOnIcS BAcKBeAt GO Comfortable,wirelessandgivingbothcall andmusiccontrolforallsmartphones. Theonlyfeaturethatcouldmakeitbetter isifitwerewater-resistant. Source: 3 5 TheBestListTHE PERFECTIONIST’S GUIDE TO THE ULTIMATE OF EVERYTHING 8 1 6 7 2 9 4
  • 49. Your home should be a sanctuary from the stresses and irritations of everyday life – and what better way to ensure that your home stays a haven of tranquillity than by harnessing the power of technology to keep harmony in your house. When friends and family are far away, nothing makes contact more rewarding than actually seeing their faces while you’re hearing their voices. It seems only fitting to organise – and document – that experience with technology that brings connectivity to our living room and lets us literally share from our couch. It could be a Skype chat with your brother in Los Angeles as he eats breakfast and you knock back a nightcap, laughing over the events of the day or sharing a chuckle about the last Christmas holiday. It’s the face-to-face contact that makes everyone smile for hours think- ing how special it was for the whole family to attend a birthday party, even if it was virtually! It’s about building your very own family story – the album of photos from last weekend’s braai with friends turned into a slide show to enjoy on the big screen – just like you did when you were kids, only without the white sheet to project onto and with images so sharp it’s like you’re still in the moment. All of this while you are streaming music from your smartphone to your wireless, or Bluetooth, audio enabled audio system! And of course, building your family story couldn’t be easier, because you’re using a camera that’s almost smarter than you. It edits and corrects, and best of all, automati- cally saves those precious memories into the cloud, so one clumsy stab of the finger doesn’t wipe out a holiday’s worth of can- did snaps. And who can deny that bragging rights get even better when you can post to Facebook as you shoot? It’s all possible with a camera that has internet capabilities equal to those of the smartphone in your back pocket, and posting pictures directly to social media while the memories are still fresh! It’s about more than lifestyle, it’s about that instant of invisible convergence, when tech- nology meshes with your life in a way that not only changes the way you enjoy it, but enhances those moments. Because it’s people who matter – and wwhen you get to share your life with others, it becomes richer, deeper, fuller and more meaningful. It’s about kicking back in climate-controlled heaven while your whisper-quiet domestic air conditioner filters out the dust that’s made you sneeze all day, content in the knowledge that your electricity account isn’t taking a drubbing just because your house is warm. It’s about knowing that your intelligent appliances not only work better than the rest, but that they’re energy efficient too and utilising the latest technology on your behalf. Whether it’s the fridge that is more adaptable to your storage needs than any other, or the washing machine that uses eco bubble technology to make sure your clothes are cleaner, with less detergent residue or damage to clothes, it’s about that happy place where technology meets life to make everything smarter – and simpler. It’s about all these things, but most of all, it’s about you – because when technology meets family and friends, memories are made in an instant, that’s magic. • AllShare keeps all your Samsung smart devices seamlessly and effortlessly connected. Content sharing and device controlling has never been this easy or fun! • Turns your mobile device into an all-in-one remote with AllShare Control. You can now control your television, washing machine, or any other smart device, with nothing but your smartphone or tablet. • With Samsung Link (AllShare Play) you can share your favourite multimedia content from your Samsung smart device to other smart devices regardless of time and place. Enjoy your videos, music, pictures and documents whenever and wherever you want. Visit to find out how to keep everything connected with AllShare. DID YOU KNOW? chıll out No matter how much time we spend at work, life really starts when you walk through your front door. C1300090
  • 50. 62 j u ly 2 0 1 3 W W W. M H . C O . Z A On women, work and other stuff that screws up men’s lives Jimmythe Bartender® I can’t stand my gIrlfrIend’s perfume. Is It an Insult to ask her to change? I can tell you this: no woman ever wants to hear the words “You stink.” So here’s what you do: you march yourself out to the shops and buy a scent you like. Then give it to her. Say you liked it and wanted to know how it smelled on her. She’ll think you’re a good guy and you’ll breathe easy. Oh, and pick yourself up a couple of shirts, okay? You don’t want her to think you went shopping just for the perfume. photographsMichellePedone(JiMMy),istockPhotoILLUstratIoNR.kikUoJohnson Jimmy’s app is full of tips and drinks: iphone-jimmy. found out she called her ex that too. What, is she not over him? I once had a boss who called me “boss”. I liked it. Then I realised he called all his employees “boss” – which I was bummed about, until he gave me a raise. Here’s the point, Bear: some nicknames are mean- ingful and others are just habit, and it’s best not to confuse the two. My brother-in-law is the drummer in a local band. they play gigs about twice My new job has me in charge of guys who are a decade older than me. Will they respect me? Tell me: do you respect yourself? Did you earn that brand new gig, or did it just fall into your lap? Let’s assume you earned it. So wake up, man! You have a responsi- bility to yourself, to your employer, and to your workers, who are depending on you to put all of them in a position to succeed. Do that, and they’ll all invite you out for a drink – at my place, I hope. at my last job, my collea- gues went out drinking all the time. at my current job, they don’t. how can I make it happen? I see a lot of regular crowds around here. Usually it starts with just a couple of guys swopping gripes, and the next week, they’ve got three or four tagging along. See where I’m going? You start with one drinking buddy and it builds. Add a girl and you double the growth rate. If you want a drinking crowd, then you have to be the one leading them to the bar. My girlfriend calls me “Bear”, a pet name I used to think was cute. But I just guywisdomMALEGRAMS a month, and he asks me to come every time. do I have to? Is your brother-in-law offering to put you on his payroll? Didn’t think so. Don’t let the guy muscle you into being his roadie. Just decide how often you think you should go along – once every couple of months, say – and then simply take a pass on invitations to all the shows in between. My mate ryan just had a kid. do I keep inviting him out with the gang, or is it just a waste of time? SoundslikeaquestionforPapaRyan himself.He’llthinkyou’reagoodfriend forasking.AndIbetIknowwhathisanswer willbe.Soinvitehimlikeusual,andmake sureheknowsaboutthepartiesandbig games.Ifhecan’tmakeit?Ohwell.The manisbusylikeyouwouldn’tbelieve. Everysooften,though,he’llwranglea freeevening,andifhe’sonthatinvitelist, he’llknowwheretogo.Inthemeantime, youwillgotovisithim,right?He’sgota baby,notleprosy. FollowJimmyonTwitter @MensHealthJimmy TIP JAR SWeet treatS Entertaining at home can leave you at a loss for appetisers, try this sweet potato variation to feed the starving mob loaded skins 4 medium sweet potatoes, scrubbed and patted dry ¼ cup buttermilk 4 slices bacon ¼ cup sour cream 1 tbsp olive oil 1 spring onion salt and pepper Method Preheat oven to 230°C. On a rimmed baking sheet, rub the sweet potatoes with oil; season with salt and pepper. Bake until tender. 45 min Let cool on the sheet. Halve lengthwise and scoop out the flesh into a bowl. Add buttermilk and paprika to flesh. Mash until smooth; season with salt and pepper. Stuff skins with filling and bake until lightly browned around edges. 15 min In a pan, cook bacon over medium heat until crisp. Drain on a paper towel-lined plate; crumble. Stir together sour cream and 2 tbsp water; drizzle over skins. Garnish with bacon, paprika and chopped spring onion; cut in half to serve. Serves 8 Cut Off a Drunk Friend There’s no easy way to talk to someone who’s intoxi- cated, says Dr Brian Borsari, an associate professor at Brown University’s Center for Alcohol and Addic- tion Studies. “But you may still be able to guide your drunk friend toward choices that are less risky, so make that the focus.” Keep your voice low and don’t push him around; that’ll just make him want to bat- tle. If he won’t stop drinking on suggestion alone, offer a choice that puts him in control: “Hey dude, I’ll spring for boerie rolls if you agree we can wash them down with water.” Then suggest a game of pool or foosball to take his mind off booze. If that doesn’t work, it’s time to enlist help. Explain the situation to the bartender, who will then have to make sure your buddy’s next rum and Coke is rum-free. THE MANLY ARTS
  • 51. ...FOR YOUR COLD & FLU MEDICINES THIS WINTER? WHY PAYMORE We now have the generics of most prescription COLD & FLU MEDICINES*. Our pharmacists will advise you if there is a suitable generic substitute at R25 OR LESS per product, for your prescribed medication. INSIDE SELECTED &, *Does not apply to chronic medication. Prices are valid for cash, cheque, credit card and medical aid only. The R25 maximum price refers to the price for a single product. MAD!HOMRMR0160/13/RUNNER’SWORLD
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  • 53. Howto doEvErytHing BEttEr j u ly 2 0 1 3 65 doEvErytHing BEttEr W W W. M H . C O . Z A Source: Richard Abrahamse from Cape Fellers, Bruce Luck of Tree Fellas CUT IT OUT Chop a deep “V” shape a third of the way into the trunk. Once the wedge is cut, start cutting the trunk from the other side. The tree should fall to the side of the wedge. ChOp ChOp Physics says that your tree should fall in the direction of the “V”, but there’s no harm in taking some extra precautions. Tie a thick rope around the trunk and tie the other side to another object, in the opposite direction, that is heavier than the tree. This way, if the tree starts falling towards the roof, the heavier object should hold it up. GOGGle Up You need goggles and gloves, and shin pads to be safe. Don’t skip the protective gear: you’ll have wood chips flying everywhere… and you don’t want to catch one in your eye. Sharpen Up How you sharpen your axe is a bit like asking how you like your coffee. One school believes in the angle grinder and the other is all for the flat file. Whichever technique you choose to adopt, remember to be careful: sharpening an axe needs as much care as cutting a tree. Chop down a tree with an axeSwing it like a mountain man who still has all 10 fingers
  • 54. 66 j u ly 2 0 1 366 j u ly 2 0 1 3 illustrationsDanMatutina,tobatron(lineillustrations) Back Up YoUr Data Why painstakingly save your important data onto disks or external hard drives, when you can elevate all your data to the safety of the Cloud and access it from any device? Know when to Shut upIn these situations, it’s best to zip your lip, says Teller, the silent partner in magic/comedy duo Penn & Teller You’ve Wrapped Up an Argument Move on! Don’t yield to the temptation to over apologise or ask for an apology. That always turns into “I was wrong, but I’d never have done that if you hadn’t…” Just keep quiet and return to normalcy. You’re Tempted to Fight Via Email Don’t. You’ll find your- self chained to the com- puter, trying in vain to come up with an argu- ment an attorney would write. Incidentally, never argue with attorneys by email. Arguing is their profession. Tempers Flare in a Meeting You Lead Take a tea break. First, you lead by example, staying polite and hospi- table. Second, it sug- gests that you have better things to do. Third, tea – especially mint tea – has a way of bringing everybody back to sanity! Psych out snacking Break snacks into bite-size pieces before flipping on the TV. In a study from the Netherlands, people who ate small, pre- measured bites of food while watching movies took in about 30% fewer kilojoules than those who were given large or unregulated bites. ASSeSS the GRIMe Scan the windshield from various angles so you’ll notice dirt you wouldn’t have seen from the driver’s seat. If it’s humid, flip on the defroster briefly: fog that forms will highlight any streaks and film build-up. StAGe the CLeAn Find a cool, shaded spot to work. Heat can dry cleaning products too quickly, leaving residue. Rinse the outside of the window with water to remove debris. BuSt the CRuD Apply ammonia-free cleaner to a microfibre cloth. (Ammonia fumes damage tint and dry out plastic trim.) Work from the side to the centre, wiping in long strokes. use a dry microfibre cloth (and the same motion) to finish. tACKLe the InSIDe Repeat the process for all windows, inside and out. To help your interior glass stay clean, keep your paws off it and clear fog with your defroster – not a rag! CleanUpYourWindscreen See the road clearly with tips from Ron Malec, car chief for 2013 Daytona 500 champ Jimmie Johnson’s No. 48 Lowe’s Chevrolet How todo EvErytHing BEttEr Apple iCloud Backs up all your con- tacts, apps and photos, and lets you copy your iTunes library to your Apple devices. 5GB free, icloud dropbox like a folder on your PC, but stored securely online. Can be accessed via an Android or iPhone app, or the Web 2GB free, WindoWs live skydrive Syncs with Hotmail and MS Office docs. Backs-up photos from Windows smartphones. 25GB free, window- MeMopAl Works with any operating system (including linux) constantly backing- up selected data. 3GB free; 200GB for about R465 a year, GooGle doCs One of the first Clouds, supports any kind of file. Integrates with Gmail for instant transfers. 1GB free; about R2 per additional GB, One of the
  • 55. j u ly 2 0 1 3 67 Court the Mutineers Call the troublesome guy (or gal) beforehand, says Dr Roger Frame, a family-conflict expert. Try: “Uncle Piet, I know we don’t often see eye to eye. How can we keep the peace for Dad?” Even if talk turns hostile now, it’ll mean a smoother event later. Arrive on Time Spend quality time with your hosts, but arrive with a reason to duck out early. No need to elaborate. “The kids need some sleep” is a perfectly reasonable excuse. Then be nice: “Need a hand with the food?” Build in Buffers Find time to escape the madness and keep yourself sane. Bond with the kids by playing a game or gather them around to read a book. Or, enlist the help of your brother-in-law to tighten Ouma’s dodgy tap. Cut, Run and Recover After you leave it’s okay to vent, but don’t dwell. “It’s counterproductive and will serve only to feed stress,” says Frame. So plan an activity – a walk, putt putt, a movie – ahead of time to help you, your partner and your kids unwind. Whip Up homemade hUmmUs Use this simple technique to create a tasty, silky dip that blows away the pre-made stuff in the tub SET THE FOUNDATION Whole ingredients make great hummus. Save the liquid from a can of chickpeas and rinse them. Dump them into a food processor or blender with 1½ cups of tahini. Purée with ½ cup olive oil and ½ cup freshly squeezed lemon juice. Slowly add the reserved liquid from the can until the hummus is creamy. Season to taste with Maldon salt and cumin powder. SMOOTH IT OUT Purée with ½ cup olive oil and Add flavour and substance by including extras like sautéed mushrooms or sliced hard- boiled eggs. Scoop the hummus onto a plate, make a well in the centre, and spoon the extras into the well. Serve with warmed pita and beer. TOP IT OFF Add flavour and substance by including extras like sautéed mushrooms or sliced hard- boiled eggs. Scoop the hummus onto a plate, make a well in Survive a Family GatherinGDon’t let tension ruin your reunion. Keep your cool, make meaningful connections, and have some fun by taking these rules from the experts to heart skype like a pro Conference-call confusion can bury a business deal. Get it right every time by anticipating any possible hiccups – it will showcase your problem-solving skills. And yes, pants are mandatory 1 Massage the area around the bent part of the nose for five min- utes. This stimulates the body to release natural anaesthetic to the region. 2 Now you’re ready to go for the crack. In one short, sharp motion, apply pressure and run your thumb and forefinger down the midline to straighten the broken section. you will hear it snap back into place. If you’re doing it to a friend, step away at this point. Resetabrokennose Avoid five hours in the casualty room with this surgery-free technique from ENT surgeon Azbar Shaida 3 KEEP yOUr FOcUS Don’t look at yourself on the screen – it’s distracting and you’ll appear shifty. The only places you should look are into the camera or at the other person. 2 HAvE A bAcK-UP Skype freezes sometimes. Make sure you handle it smoothly. Mention at the outset that if problems arise you will send a message via the chat function instead. 1 bE PrOFESSIONAl Choose an attractive, well-lit room and sit close enough for your contact to see your midsection and a bit of space above your head. Dress as if you were meeting in person.
  • 56. 68 j u ly 2 0 1 3 off my chest •••byDylanMuhlenberg consider this: if biting your nails is an extreme form of narcissism – you love yourself so much that you actually ingest yourself – then where does creating an extension of yourself stand on the vanity podium? Breedingisselfish,nodoubt,andnotjust inthegreaterschemeofthings,(whatwiththe world’sdepletingresourcesandeverything), butwhenyouchoosetocreatealifeinorderto completesomethingthat’smissinginyourown, onlytotreatitlikealivingbreathingaccessory –that’sjustwrong.Sure,youcareforthelittle guy,buteventhoughyou’renotgettinghimto stitchsneakers,he’spayinghisdues.He’searn- inghiskeep.If you want attention, get a dog. If you want adoration, breed a baby. And if both of these are at the top of your personal Maslow’s pyramid, then you, sir, are a hipster. And now a parent. Great. +++++ in case you’re reading this in a doctor’s waitingroom10yearsfromnowandwe’veall devolvedintodouchebags,ahipsterwassome- bodywithanenthusiasmforalternativepop culturedefinednotsomuchbywhattheyliked, butwhattheydidn’t.Whichiseverythingevery- oneelselikes.Withus?No?Okaythen,ifwe’re goingtobelazyaboutitthey’retheonesinthe thickframeswithnolenses,tightpants,ironic T-shirtanddirtyAllStars.Buttheycouldalso justaseasilybeinthetechsneakers,selvedge denimandcheckedshirt.Orsportingamous- tache,veldskoene,nosocksandshortshorts. Althoughthatcouldalsodescribeasheepfarmer fromtheKaroo,sogowithyourgutonthisone. Youknowsomeoneisahipsteriftheymake youfeelinstantlyinferior.Nowit’shardenough sittingnexttoaguylikethisatabar,butcan youimaginehowtoughitisforadorkus malorkusparentwearingCrocsandsocks,a tinnedspaghetti-stainedT-shirtfromtheirlast corporateteambuildingfunctionandthemaca- roninecklacetheirkidmadethem?Ishould know,I’vesatnexttothesewretchesand watchedthemquiverintheireffinguglyboots. Yousee,insteadofhangingupmycredafter we’dhadababy,Iclungfirmlytomytoo-cool- illustrationclintonjurgens c Designer DadsCan you keep your cool once you’ve had kids? Our columnist throws his toys
  • 57. j u ly 2 0 1 3 69 for-art-schoolstatus.Infact,itelevatedmeto thenextlevelofhipsterdom.Mywife’sabit deludedandwouldneveractuallyself-identify asahipster.(“No,Ijustlikevinyl,plimsoles, anchors,puttingmoustachesoneverything, WayfarersandDavidLynchfilmsbecauseIdo, notbecauseit’scool.”)Notme.IrealisedthatI hadchangedwhenourlittlebundleofjoycame intoourlivesandIdidn’tpostpicsofhimon Facebookuntilhisskintonehadturnedalesser shadeofruddyandhisfacewasn’tsosquished. What, just because I had a kid I had to start dressing in tweed and listening to Creed? No way, Jose. If anything, having a baby enabled me to show the world how hip I really was. Before I’d be carrying around a Clash record from Mabu Vinyl to the Vida in Kloof Street where I’d bore anyone within earshot about only being able to properly appreciate a pivotal band like this on wax. Now I can fashion my son’s hair into a Mohawk, slip him into an AB/CD onesie and then brag how he lights up whenever I put on The Cramps. (He doesn’t. He prefers his Baby Einstein CDs). But who cares what he likes? He is but a host for me to pin my tastes upon. For a hipster, the decision to have a child is huge. It means that you’ve decided to have your ego walk around outside your body. +++++ Finding the right name is what we spent mostoftheincubationperiodon.Whileother expectingparentsinourLamazeclasseswere brushingupontheirWhatToExpectWhen You’reExpecting,mywifeandIscrolledour iTunesaccountstofindasuitablename: Morrissey,Sufjan,Zappa,Skynrd,Axl…which, inretrospect,areallprettyoutthere.Butwhen youconsiderthatDieAntwoord’sNinja–the OGhipsterdad–namedhisnowseven-year-old daughter,16,well,youcanbetyourswon’tbethe onlykidinclasswithnovowelsintheirname. These days you can name your child any- thing you want, which doesn’t mean you should, but you’ll probably do it anyway. The God-fearing amongst you will be glad to know that Biblical names are still popular. However, the Apostles have been replaced by everyone just naming their kid Noah. Along with a suitable moniker it was also important to entrust our child to suitably hip guardians, lest my wife and I leave this mortal coil and have to look down from the heavens and see him in his baby Levi’s without a proper turn-up at the ankle. Or the top button unfas- tened on his checked shirt. Imagine? The horror. Our kid’s godparents are a model who spends half her year in Paris, and her effemi- nate boutique store owner boyfriend who once reversed over her toy poodle while perfecting his coif in the rearview mirror. Now these peo- ple are amazing when it comes to gifting and bestowing upon my spawn their bounteous beauteousness, but perhaps it’s best if we avoid driving fast and taking chances… +++++ our grandparents wanted our parents to follow the same religion as them. Our parents wanted us to align ourselves with their racial prejudices. We just want our kids to listen to good music, man. But what do you expect when the kid was conceived in the bogs at a Sweat.X concert, or who during the third trimester attended a pre-fame Rodri- guez show? It’s one thing replacing all of those mind-numbing, spirit-crushing Baby Einstein CDs (gifted to the young’un by well-meaning aunts and uncles) with a collection of Rock- abye Babys (Björk, Pink Floyd, Metallica, Zeppelin, – yes, Zeppelin! – mashed up into baby tunes and lullabies). It’s an entirely differ- ent thing berating your child – “You know nothing!” – for insisting on listening to Miley Cyrus on the school run. That’s when you realise what you’ve bec- ome. That your kid isn’t demanding a specific style. That you’re not doing all this for them. That, just like everything else, you’re doing it for you. The first aid box doesn’t need to be a Keep Calm and Carry On tin from Urban Out- fitters. The nursery doesn’t have to be by Ikea. American Apparel isn’t the only store that sells onesies. And your kid is bored stiff when dragged along to pretentious coffee shops, even if you did order them a babyccino (that’s an Espresso cup filled with foam). Pushing them around in their stroller at the Biscuit Mill? Stop it. It’s already too full without you showing off your kid-Labrador combo. And it’s about as endearing as you tweeting the twee things that they say or documenting their outfits on Instagram. Maybeit’sbecauseweareagenerationwho weresoeasilyembarrassedbyourownparents thatweinsistonputtingcoolbeforeanything else.Thatweneedtobecoolparentswhoaren’t –invertedcommas–coolparents.ButI’m boredofit.WhenIhadmyfirstkidsevenyears agoIputthebassinetunderthebar,watched SouthParkwithherandthoughtthatitwas funnytryingtoteachherhowtorollhereyes. Disney? Reggies? Ben 10 branded duvet sets? Gross! I eschew anything that has even the slightest whiff of mass appeal or corporate commercialism. But now I see so many other parents falling into the cool trap and the only thing I want to cool are my jets. +++++ Being a parent isn’t just aBout giving up creative control of your life and succumbing to dad jeans, suburban digs and driving a sensible vehicle. It’s about coming to terms with the realisation that there’s something more impor- tant in your life than you. And if that makes me just another dorky dad, who cares? I’m going to say no to narcis- sism, focus less on cultivating cool, more on building character and be a dignified dad. Nobody reads my blog anyway. What,justbecauseIhadakIdIhadtostart dressIngIntWeedandlIstenIngtocreed? hoWtotellIfYou’re ahIpsterparentStop the self-denial and confess ONE: You’dneverallow yourchildtowear anythingbrandedby Disney,buttheydoown somethingswithThe Ramones,CheGuevara orAC/DConit. TWO: Yourkiddressesthe sameasyou.Just smaller.Andmore indierockwhereas you’reintodarker territorythesedays. THREE: Yourkid’sfavourite bandisThexx. FOUR: Yourkidisvegan. Withanutallergy. Andonlydrinkssoya milk.Plusyou’ve putsushiintheir lunchboxbefore. FIVE: Youhandoutsand- wichestobergies. Butonlyafteryou’ve packagedthemlike weddingfoodand Instagrammedthem. SIX: Yourkidhasbeentoa barwithyoubefore.But you’realsointohealthy lifestylesoyou’vealso takenthemtoyoga. SEVEN: TripletsofBelleville. WatershipDown.Howl’s MovingCastle.TheLion King?Asif.Youonly watchtheseonyour iMacbecauseyou don’townaTV. EIGHT: Mid-centurymodern inthenurseryand woodentoys.
  • 58. 70 j u ly 2 0 1 3 •••byJamesWhite The pain was everywhere. The lacTic acid build-up was threatening to overtake my willpower. Whatever background noise there may have been was drowned out by what sounded like a car driving through a tunnel. With each agonising pull of the rower the digits representing metres rowed ticked over, their accuracy a stark contrast to my deteriorating technique and panicked breath- ing. As I reached the final metre I collapsed off the rower. My feet were still locked into the machine, but I didn’t care. My legs ached. I wanted out. That’s when I heard the words. “You failed, James.” That summed up my first 30 minutes at Gym Jones, a gym in Salt Lake City, Utah, known only by a select few in the US and not many outside it. My body was in agony, but the assault was purely psychological. My inflated sense of When trainer and local gym owner James White went to an elite facility to get trained, he discovered the limits of his body… in his mind photographs mark twight firsT person SourceofStrength athleticism was quickly and brutally disposed of. Rob Macdonald, general manager at Gym Jones, gave a painful assessment: I was physi- cally capable, but mentally weak. Gym Jones, founded by famous alpinist Mark Twight, operates on an invitation-only basis. You can’t just arrive and ask to sign up, and the website – – openly states that they are “private not closed”. But their results are legendary. I had admired Twight for some time. As one of the most accomplished climbers in the world, he spent the better part of two decades scaling peaks that many climbers considered suicidal. But it was his writings on the psy- chological elements of those feats that drew me towards him and his facility. After two decades of serious mountaineer- ing, Twight reached a point where he no lon- ger wanted to give climbing all it demanded of him. He had sacrificed time, relationships and his body for the sport, and he sensed that he was now being called to something different. He had always been interested in strength and conditioning, especially with the balance between endurance, power and strength that is required for a sport like climbing. So he and his wife Lisa started Gym Jones with no other goal in mind than to have a place where they, and a few like-minded athletes, could train without worrying about what music they played or how loudly they played it. They wanted a place where they were free to drop weights, shout and train the exact way their specific disciplines required of them. Twight tells of how they weren’t concerned with “keeping the lights on” when Gym Jones first started, as the select few who trained there had other jobs which generated enough income to cover costs. This put them in the ideal position for a gym whose absolute goal is photographscmarktwight/gymjones2013
  • 59. j u ly 2 0 1 3 71 +++++ Last November I fLew to saLt Lake CIty with a dark feeling occupying the outer limits of my consciousness. The closer I got to Gym Jones, the more I started doubting my abilities – specifically, my ability to pass an examina- tion of my mental strength. My ego told me it was just a gym and that I could handle myself, but that denial only made the darkness grow stronger. Upon arriving I was greeted by Mark, Rob and some of the other Gym Jones trainers. They appreciated me making the trip, but were firm on the fact that they expected me to work hard. The atmosphere in the gym is warm without being soft. It’s an environment that accepts you, provided you offer yourself to it. You never lie on the floor in Gym Jones, no matter how exhausted you may be. There are no comfortable spots to sit on, and social nice- ties are reserved exclusively for the parking lot. To write here what machines I used, what weights I lifted, and the times I was expected to complete challenges in, would undermine the value of the experience. As Twight says: “At the end of the day, it’s just picking shit up and putting it down.” The workouts were without doubt the toughest I have ever been exposed to, but it is the thought behind them that intrigued me most. The further you progress into each round, the more you can feel your mental strength eroding. Everything has a purpose: every repetition, every number, every move- ment. Each one is intended to fracture your strengths and expose your weaknesses. One particular challenge hurt me so badly psycho- logically, I still don’t like to talk about it. The Triathlon is a combination of three machines, with set distances on each, the total of which must be completed in under five min- utes. I can honestly say that I have never been more nervous than in the few seconds before I started that workout. I was consumed by this darkness, because I knew what awaited me. Not pain, not burning muscles, but shame. I knew I would be exposed, and I was. I fell six seconds short of the target time, but I also fell apart mentally. I started looking for excuses immediately. I blamed the jetlag, the travel, the altitude, the new machines... anything to explain my failure. Then I said it, the words that are so often used to excuse failure: “I got close, didn’t I?” I felt ashamed. At a place built on nothing but the hard and unrelenting will to never give into failure, I had tried to justify mine as being acceptable. I had been doing that for too long. That moment shifted something inside me. Two days later I completed the same work- out within the five minutes. Was I suddenly stronger and fitter in two days? Of course not. During my second attempt at The Triathlon, physical preparedness: they could select who they wanted to train. This allowed their trainers to be as brutally honest in their assessment of their clients as they felt necessary because there were no financial repercussions for harsh assessments or brutal workouts. If you didn’t like it or couldn’t handle it, you’d be asked to leave. Gym Jones had been producing phenom- enal results long before they landed the con- tract to train the cast of the movie 300, but that brush with Hollywood propelled the gym into the public eye. The actors and their stunt doubles were built in a way audiences hadn’t seen before. They looked tough and strong, and their movement was fluid and athletic. Suddenly everyone wanted the secret workout to achieve the body of a Spartan warrior. But the Twights maintained that there was no magic formula, only discipline and many long hours of hard work. local trainer james White being challenged at Gym jones in utah, uSA.
  • 60. 72 j u ly 2 0 1 3 when I reached the moment of panic breath- ing, I again heard my mind starting to negoti- ate with my body, telling it that failure was acceptable, and that it would be fine to pull a bit softer to protect my body. I heard it, and I ignored it. In one single stroke of the rower, I pulled harder than I knew I was capable of, and changed my mental state forever. +++++ When people think of Working out, they don’t usually consider the psychological aspect. It’s tough to put yourself in a position during a workout where your mind is engaged in a battle against your body – the body plead- ing with the mind to stop, the mind dragging the body behind it. It’s what the team at It’snotthebIg,lIfe-changIngmoments thatmatter,It’sthesmallandseemIngly InsIgnIfIcantstepsyoutake foreverythingandwheremedi- ocrityisaccepted.Iadmitthat priortomyexperienceatGym Jones,Iwastrappedbythisway ofthinking.Beingtoldinplain andsimpletermsthatIhadfailed wassomethingIneededtohear inordertoprogress.Therewas noremarkscolumn,nosymbol foreffort,justpassorfail.AndIfailedinthe worstwaypossible–psychologically.Ineeded tobeshownthatwhileImayhavebeenrela- tivelystrongandfit,thatcountedforabsolutely nothinggiventhefragilenatureofmymind. It’s too easy to make resolutions, to tweet your plans or tell people about your new diet. The reason Gym Jones and the athletes who train there are so successful is simple: disci- pline. Not military-style discipline where a drill sergeant screams orders and slaps you into line; discipline at Gym Jones is far more mean- ingful and sustainable. Personal accountability ranks highly, form is never compromised and assessment of performance is always honest. Unrelenting discipline is their secret. It’s what turns those who train there into the best version of themselves. Next time you’re unhappy with your per- formance, the way your body looks or some other aspect of your life, rethink your motiva- tion. It’s not the big, sweeping, life-changing moments that matter, it’s the small and seem- ingly insignificant steps you take towards a goal that matters to no-one else but you. After my experience at Gym Jones I am absolutely clear on two things. One, I’ve stopped asking how much difference can be made in two weeks, two days or two minutes. Doing that only justifies never starting some- thing or never finishing it. The real difference is made in your mind when you decide to no longer walk down the same old path. Two, the reason that Gym Jones and those who train there are so successful is simple: they are genuinely and relentlessly pursuing a noble goal. What shape would your work, your body and your life take if you did the same? •James White is the founder of Roark Gyms firStperSon •••Source of Strength GymJonescalls“thenegotiation”.Theypreach thatthemindisprimary,andtheyaremore concernedwithexaminingyourtoughnessun- derphysicalandpsychologicalstressthanjust lookingatthenumbersyouputontheboard. So many of us are top of our own little piles at work, in the gym and in relationships, but how many of us surround ourselves with peo- ple who will truly challenge us? No-one feels comfortable around someone who constantly beats us, who forces us to reassess our level of performance. Why do so many men stay in the comfort of the same exercise routine, the same rep count, the same gym? Mostly because it’s easy and comfortable. They know where their boundaries are and how their muscles will react, and they know they will never be placed in a situation that calls for them to really face the darkness that comes with being exposed. This dark place is uncomfortable, it’s cold and you can only reach it alone. If you’re looking for results, it’s the only place where you’ll find the jolt of significant change. Wefindourselvesinasocietywhereany effortisrewarded,whereprizesarehandedout
  • 61. The Men’s Health Big Book: Getting Abs is the ultimate guide to the lean body and sculpted belly you’ve always wanted! reveal your hidden six-pack now!Forget the sit-ups. To reveal those cover model abs you need a complete workout plan. This book will teach you the moves and give you the meals to a perfectly ripped stomach. HigHligHts include: The world’s greatest four-week diet and exercise plan: • Lose 5kg or more in four weeks! • Why men fail to reach their fitness goals – and why you’ll never fail again • Dozens of ready-made, no excuse work- outs from the top trainers that guarantee incredible, life altering results. Plus, tons of useful nutrition advice: • Flatbelly powerfoods every man should eat • Surprising nutrition secrets that keep your metabolism burning • Mouth-watering recipes that take less than 15 minutes to prep • Gluten-free? Lactose intolerant? No problem! Sneaky tips and tricks for every eater onsaLe now! R200 eXCLUDInG PosTaGe The Men’s Health Big Book: Getting Abs now! AvAilAble now!
  • 62. 74 j u ly 2 0 1 3 •••byNichiHodgson photographgreatstock/gettyimages,clintonjurgens Here’s WHAT I THInk: one person cAnnoT gIve you everything.Thepremiseisthatnomatterhowhappyyou arewithyourpartner,fewpeoplecoulddenyoccasionally fantasisingabouthavingmore.Moresexwithmorewomen, withoutsacrificingtheintimacy(orthesex)youhavewith thewomanyoulove.Here’stheotherthing:thatfantasy,for some,isareality.It’scalledpolyamory.It’sadult,it’sevolved, and–ifyoudoitright–it’sverysatisfying. Let’ssayyourprimarypartner(asthejargongoes)isn’t intoyourspaceprincesskidnapfantasy.Inapolyamorous set-up,secondaryandtertiarypartnerscanbebroughtinto thefoldtosharethosepleasureswithyou.Ifyoucanjuggle it,polyamoryletsyouhavesexwithasmanywomenasyour scheduleallows,withoutliesorsneakingaround.Right Is there such a thing as the guilt-free affair? Controversially, this writer argues there is. Welcome to the world of polyamory it works forme Canned Heat now,forinstance,I’mjugglingoneguywholikesto tiemeup,theoddslavewholikestobetiedup,acouple ofguy-friendsforhot,hardvanillasexandtheoccasional hook-upwithafemalefriend.It’salot,perhaps,butfrom thisset-upIgetcare,affection,friendshipandallthekinds ofsexIcrave.Andsocanyou.Ifyoucanselltheidea. +++++ tHe BAre trUtH is, if yoU wAnt to convince yoUr partnertotrypolyamory,you’llhavetobebothup-front andsubtle.Suggestthatafteronetoomanybreak-upsyou’ve cometoquestionwhethermonogamycanreallywork.Tell her:“I’mlookingatadifferentkindofarrangementthistime around.”Not:“Howdoyoufeelaboutbeingthegirlwhogives
  • 63. j u ly 2 0 1 3 75 isMonogaMy aMyth? Polyamory involves hav- ing consensual roman- tic relationships with more than one partner. It’s different to an open relationship, which doesn’t necessarily come with the romantic strings attached. And, unlike polygamy (one man, many wives), there’s no wedding and no gender imbalance. “Polyamory is some- what more equitable,” says sexologist Dr Eve. “Each partner gets to have extra love relation- ships. This is not about just having sex with women or men. These are real relationships with real people.” That’s why experts like Dr Eve prefer to call polyamory “consensual non-monogamy”. It’s consensual, because everybody knows the rules... and the rules don’t allow cheating. Polyamory can sound weird in a society built on monogamous rela- tionships. But Dossie Easton and Janet W Hardy, co-authors of the unofficial polyamory handbook, The Ethical Slut (R189, kalahari. com) argue that poly- amory isn’t unnatural; monogamy is. “People can make commitments to each other in num- bers greater than two,” they write. “The level of commitment may vary, as when an existing cou- ple makes a commit- ment to a third partner, or even a fourth.” Late last year, a University of Michigan study lead by relation- ship researcher Terri D. Conley found that, despite popular belief, there is no evidence that monogamous relation- ships are happier or more satisfying than sexually open ones. “We would rather conceptualise our con- clusions as raising the possibility that for peo- ple who choose it, con- sensual non-monogamy may be equally as beneficial as monog- amy,” Conley says. meheadonceamonth?” It’saboutcompleteope- ness.Oneformerpart- nerofminewanteda polyarrangement,but heneglectedtomention ituntilsixmonthsin, whenhedeclaredthathe “wasn’tmonogamous”. Ifhe’dtoldmeattheoutset,Iwouldstillhavewantedtodate him.ButbythetimeIfoundout,Ihadalreadyfalleninlove inamonogamousway,andIdidn’twanttosharehim. +++++ Still cuRiouS? then be waRned: if you’Re alReady inarelationship,yourboldnewsuggestionshouldn’tcome asasurprisetoyourpartner.Mostsuccessfulpolycouples (ortriads,orquadrangles)startoutonthesamepage.If she’smorereluctant(say,ifshe’sonlyagreeingtoitbecause shefearslosingyou),that’sarecipeforuntoldstress,resent- mentandheartache. Ifshecan’tstandyoupassingcommentonattractive women,don’texpecthertosignupforthis.Andnomat- terhowwellyourinitialconversationgoes,noamountof flatteryandcuddleswillpersuadeamonogamouswoman otherwise.Thisisalifestylechoice,notafad. Datingmultiplepeopleatoncedoes,ofcourse,makethe conceptoffidelityredundant.Instead,ironically,loyalty comestothefore.Duringthebuild-up(andatalltimes duringtherelationship),it’saboutassertingyourloyaltyto yourprimarypartner–evenwhenyou’rearrangingdates andsexwithotherwomen.Thiscouldmeannotdiscussing yourfinanceswithanewgirlfriend,oraskingyourprimary partnerbeforeyouarrangeadatewithyoursecondary. Similarly,whetherit’ssofa-cuddlingorbed-thumping, polyamorydictatesthatyoukeepsomeactivitiessolely foryourprimary,andthatyouagreeonanyacts(sexualor emotional)thatareoff-limitswithotherwomen.Thisnot onlymaintainstheintimacywithyourprimarypartner, butitalsobuildsthetrustyou’llneedwhenyoustarta relationshipwithsomebodynew. Whichbringsustoasubtledistinctionyoushould consider:polyamoryisthepracticeofsimultaneousrela- tionships;it’snotaboutsimultaneoushook-ups.Youhave tokeepeveryonehappy,bothsexuallyandemotionally.And aswellasmanaging thetrustandemo- tions,yourtimeis justasimportant. Ifthisisreally somethingyou wanttotry(andjust becauseitworksfor me,doesn’tmean it’llworkforyou–orforthewomanyou’rewith),decide howmuchyouhavetogiveandtohowmanypartners. Andbepreparedforaloadofadmin.There’sadull realitythatoverridesthesexualfantasyofanopen, polyamorousrelationship.Andthislifestylechoice definitelyisn’tformenwho’resimplyboredintheir currentrelationship. You’llhavetoblockoutchunksofyourcalendarforyour primarybeforeyougiveanyawaytoanyoneelse.Designate atleastonenightaweektoaproperdateandatleastone weekendamonthforthepairofyou.Makesurebothof youhaveVIPdates,suchasbirthdays,marked,anddon’t bookdateswithothersintheseslots. Howyoudivideyourprivatetimeinyourhouseandbed- roomisanothertrickyissue:aone-bedroomflatissuitable onlyforthemostunflinchingofpolycouples.Secondbed- roomsareusefulbutit’susuallybetterforeveryoneifyou arrangeat-homedatesonnightswhenyourprimary isoutwithsomeoneelse. “Someoneelse,”youask?Yes.Remember,thisisn’tall aboutyoulettingoffsteamwithmultiplepartners.Your primarypartnergetstoenjoyallthesameperks...soifyou don’tfancytheideaofhergettingtogetherwithmenwho aren’tyou,thenthewholedealisoffthetable. At this point, we need to stress two words: “safe” and “sex”. All the sexual health professionals and sexologists we spoke to agree: in a country like South Africa, where HIV is a serious health risk, polyamory must be a mature sexual decision between consenting and informed adults who practise safe sex. Therearerulestofollowifyou’regoingtogopoly. Followthem,andyoumightfindthatmonogamyreally issomethingyoucanbehappywithout.Butbreakthem, andwordwillgetaroundthatyou’rejustalying,philander- ingcheatwhocan’tbefaithfultohispartners. Stillwanttotryit? There’s a subtle distinction you should consider: polyamory is the practice ofsimultaneousrelationships, not simultaneous hook-ups thERULEs oFPoLy- aMoRyBeware: this sexual lifestyle comes with strict guidelines. Ignore them, and you’re just an idiot who’s sleeping around. 01. FIND THE RIGHT PARTNER Openlysharingfan- tasies,awillingness toexperimentand discussingother peopleyou’re attractedtoareall signsthatawoman isopentopersua- sion.Butyouneedto treadcarefully.Ask her,“Howabouta differentkindof arrangement?” Followthequestion upwithadirect,sen- sitiveexplanation. 02. SELL IT WITH THE SPECIFICS Polyamory can be a solution to incom- patibilities in the bedroom. Be sure to state exactly what you’re after. Say, “My dungeon fantasy – I know you don’t enjoy it, so I’ve been thinking…” Be prepared for her to respond in kind: if you’re having sex with other people, so can she. That’s the deal. 03. MAINTAIN THE INTIMACY Jealousy takes time to unlearn. Speak with each other often to assuage your partner’s inse- curities, such as dating someone younger. You may find you need to renegotiate terms, be that the number of partners or how often you see them. Speak up when issues arise or for- ever be ill at ease. 04. DON’T BE TOO AMBITIOUS Be realistic about how many partners you can logistically satisfy, and be sure to factor in time for friends, family, hobbies – even the odd spot of work. It’s better to start with two and factor more in when it feels comfortable, than attempt hap- less woman-jug- gling from the get-go. 05. NEVER MAKE COMPARISONS Some things are best kept to your- self. Recounting in explicit detail your sexual liaisons with other partners, ordrawingattention to their differences (“That’s not how Sarah does it”) is the quickest way to make everyone involved feel inse- cure and can lead to resentment. Don’t do it. Ever.
  • 64. getthis exclusive AreyouAlreAdy Asubscriber, butlovethisoffer? subsribetothisoffer andwe'llextendyour currentsubscription by12issues Subscribeto12issuesofMen’sHealth foronlyR29permonthandwin athierrymuglera*men giftsetvaluedatR595!* GetfResheR TheoriginalA*Men fragrancebyThierry Muglerwillgiveyou anexceptionalrush ofenergywithits undertonesofcoffee. Addtheoriental notesofpatchouliand vanilla–andthissexy fragranceistheperfect afterhoursscent. Terms and condiTions Discounts available only to South African residents with an SA postal address. Additional rates: Namibia R54 per month; Foreign R98 per month. Discovery Vitality offer is for active members, and you cannot receive the gift if you take up the Vitality magazine offer. Subscription provided on a pre-paid basis. To ensure uninterrupted service your subscription will automatically renew. Billing will take place monthly. We may amend fees payable in respect of your subscription. We will notify you of such an amendment prior to implementing it, so if you wish to terminate your subscription you may do so. We may alter the payment instruction to correspond with any changes in your fees. Winners awarded by means of a random number generator. Gifts available to South African print and digital subscribers. Offer available until 23 July 2013. There are only 92 gift sets available. If email addresses are provided, you will receive promotional information from Media24. men !*
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  • 66. 78 j u ly 2 0 1 3 W W W. M H . C O . Z A Fitness illustrationheadsofstatePHotoGraPHGettYIMaGes RunLikeThisCatYes, you can run faster and stronger without training harder or longer. The key? How you breathe BY BRIaN daLeK if it weren’t for tHe Pain in my leGs and my quickly deteriorat- ing coordination, I might appreciate the words of encouragement. They’re all around me at kilometre 32 of the marathon. “You’re kicking ass!” reads one sign. “Great job – almost there!” yell spectators. And from speakers somewhere overhead I hear the Rocky theme song, “Gonna Fly Now”. All lies. “Looking great!” prod course volunteers (another lie) as I pause at a rest station to shake out the knots rippling through my quads and hamstrings. After pounding the pavement for two and a half hours, every bunny hill feels like an Everest and every kilometre seems longer than the last. I’ve hit the wall. Hard. Ten kilometres later, I drag myself to a 3:25 finish. It’s not terrible – many would call it respectable – but it’s still 10 minutes slower than my goal, and the mental blame game begins almost immediately. But it’s not until two weeks later that I discover the real reason behind my poor performance. “Have you ever focused on your breathing?” asks Budd Coates, a colleague of mine and author of Running on Air (R167,, as we deconstruct my race after a gruelling intervals workout. Nearly 30 years my senior, Coates regularly kicks my ass in local races – a fact that might irk me if the freakishly fast 55-year-old wasn’t a 2:13 marathoner. He’s also one of only 31 people in the world to run sub-three-hour marathons in five different decades of life – and he attributes his athletic achievements and longevity to rhythmic breath- ing, a technique he developed nearly 30 years ago. “By pairing my breathing and my cadence, I found that I could better judge effort, maximise my lung capacity and reduce wear and tear on my body,” says Coates, who went from being a filler on his cross- country team to qualifying for the US Olympic marathon trials. “Do you want to learn?” For the first time in weeks, I actually feel hope. And knowing that I won’t have to train any harder has me breathing easier, which is my first mistake.
  • 67. W W W. M H . C O . Z A j u ly 2 0 1 3 79 the science of Breathing “Inhale through your nose and mouth,” says Coates as he places my hand on my stomach – a reminder to draw air deep into my lungs. My first lesson in rhythmic breathing isn’t out on the road or even on a treadmill. It’s on the floor of my gym, where I’m lying on my back while making my stomach alternately balloon and deflate. “Congratulations,” says Coates after 15 minutes. “You’re now a belly breather.” Before today I’d rarely given breathing a second thought because, like most people, I don’t have to – respiration is automatic. We breathe in, oxygen diffuses into our blood, haemoglobin takes it to working muscles, and energy is produced. The resulting waste, carbon dioxide, is transported back to our lungs for removal. Easy enough. But imagine running up a hill. The effort forces your legs to work harder, increasing their demand for oxygen. Your chest heaves more rapidly in response, but eventually it’s unable to keep up with the demand. Carbon dioxide, meanwhile, builds up. Soon your respiratory muscles become fatigued, and because they’re more important for sustaining life, oxygen-rich blood is shunted preferen- tially in their direction. “The body has to decide, ‘Do I want blood to flow to my leg muscles for running or to my respiratory muscles for breathing?’” says Dr Robert Chapman, associate director of sport science and medicine for USA Track & Field. “At the end of the day, the respiratory muscles win every time.” Most of us make that win easy. “We use only 50 to 60% of our available lung capacity,” says Dr Alison McConnell, author of Breathe Strong, Perform Better (R199, The reason: we rely too heavily on our chest muscles when we breathe. “Those should be your back up,” says Coates. “You want to make your diaphragm the bigger player.” Contracting your diaph- ragm fully during each breath maximises the amount of oxygen you take in and the amount of carbon dioxide you remove, delaying fati- gue. What’s more, training your respiratory muscles to be more efficient can reduce their oxygen consumption, according to a study in the Journal of Applied Physiology. “And the less they need, the more you can direct to working muscles,” says Chapman. Bringingyourdiaphragmintoplay,however, isonlythefirststepinrhythmicbreathing.Step two:pairingitwithcadence,orfootstrikes. relearning to run Running might appear to be a low-impact sport, but every time your foot hits the ground, you rock your joints with a force equal to more than twice your body weight. This stress is compounded at the start of each exhale. “When you breathe out, your diaphragm and the muscles around it relax, reducing core sta- bility,” says Coates. The less stable it is, the greater your risk of injury all over. It gets worse. “Most runners breathe evenly with their cadence, inhaling every two steps and exhaling every two steps,” says Coates. “That means they begin each exhalation on the same foot.” Ever notice more pain on one side of your body than the other? Now you know the reason. Rhythmic breathing disrupts that process by extending inhalations to a count of three while keeping exhalations at a count of two. “By inhaling longer than you exhale, you stay in a ‘core solid’ position for the majority of your run,” says Coates. You also begin each exhalation on a different foot, distributing the impact force equally between both sides of your body. (See “Run Faster Now”, below, for step-by-step instructions.) “The five-count pattern is best for slow to moderate running,” says Coates. “For faster running, shift to a three-count [two in, one out] pattern.” These two patterns unlock the third benefit of rhythmic breathing: measuring effort. Using one pattern for long runs and another for races and intervals gives you an internal pacer that ensures you don’t run out of fuel too early or finish with too much left in your tank. “Run- ning is all about efficiency,” says Coates, “and the better you are at measuring your effort, the faster you’ll get.” racing on air My first sign of improvement comes during a 10K in spring when, to my utter amazement, I place in the top five. By autumn I’ve slashed 30 seconds off my 5K and posted a previously unthinkable 1:27 half marathon. But these races are only preamble to my ultimate test: the marathon. The starting gun sounds at 7.20am on a warm morning and I start out slowly, enjoying the salty air as I weave through the streets. I feel relaxed – surprisingly relaxed – and soon find myself returning the waves of families having breakfast on their front stoeps. A dull ache crops up in my left foot at kilometre 13, but I shrug it off. The next 28km fly by. Not even a notoriously steep overpass at kilometre 35 can slow me down as I cruise to a 3:19 finish, beating my previous time by a full six minutes. It’s not an earth-shattering improvement, but I’ll take it, and not just because I completed all 42km without walking. “You have a stress fracture,” says my podia- trist a few weeks later when I have the pain in my left foot checked out. I’d injured it before the race during a clumsy run-in with a tree limb, and chalked up the lingering ache to a minor bruise. “I honestly don’t know how you ran a marathon.” Had I known the extent of my injury, I wouldn’t have. But by distributing the impact force equally between both sides of my body, rhythmic breathing helped me not only com- plete the race but also snag a new personal best. Now fully healed, I’ve set myself a new goal: finishing my next marathon in under three hours. RunfasteR nowUpgrade your workouts and unlock your athletic potential with rhythmic breathing 1Start inhaling as your right foot hits the ground, and continue sucking air deep into your lungs for two more steps (right, left, right). “Make the inhale one calm, continuous breath,” says Budd Coates, author of Running on Air. 2Exhale for your next two steps (left, right), breathing out with slightly more force. “But don’t do it so fast that you run out of breath,” says Coates. “Count off the entire rhythmic breathing pattern like this: In-two- three, out-two.” 3Repeat, this time starting your inhala- tion as your left foot hits the ground. It’s this alternating foot-strike pattern that distributes the impact forces equally between both sides of your body, reduc- ing your risk of injury. The better you are at measuring your effort, the faster you’ll get
  • 68. 80 j u ly 2 0 1 3 TheMost Dangerous Fitness AdviceHiring a trainer can mean the fast track to a better body – or an express ticket to injury. Know when to listen and when to run BY PAUL SCOTT Muscle ernard Yang Kim never wanted to be a bodybuilder. The 31-year-old currency trader simply wanted to look chiselled – like an underwear model, he jokes – which is why he found it odd to be staring up at a 140kg barbell. He had never benched so much weight in his life; few men ever do. But his usual trainer was out, and his gym had set him up with a substitute – one who, as it turns out, was not only overzealous but also a terrible spotter. “The bar crashed onto my chest, tearing my pectoral muscle,” says Kim, who ended up in hospital. “It was excruciating.” While extreme, Kim’s experi- ence is not uncommon. There are roughly 15 000 personal trainers in South Africa, a number that has seen a steady growth of 19%. Indeed, personal training is one of the few professions to not only blossom during a recession but also grow afterwards as people turn to it for a second job and even a second career. And it’s easier BB
  • 69. J U LY 2 0 1 3 81 than ever to get certified: you can go online, take a course, and start training clients within a month. “The problem is separating the accredited and qualified ones from the pretend ones,” says Scott Schreuder, chairman of Register of Exercise Professionals South Africa, a body that recognises certain qualifications and en- sures exercise professionals meet the health and fitness industry standard. “Using unqualified, unaccredited trainers is a no win situation. At best, they will be ineffective and a complete waste of money. At worst, they can cause serious injury!” In short, knowing how to recognise bad advice is more critical than ever. “It’s a buyer-beware market,” says certified trainer Mike Boyle. “Getting hurt might be rare, but you can easily waste your time with someone who is ineffective at best and dangerous at worst.” In short, knowing how to rec- ognisebadadviceismorecritical thanever.Readonforsixofthe worstfitnesstipswe’veeverheard, andsixwaystogetbackontrack. Bad advice “Go big or go home.” “There’s this idea that you have to train to failure to trigger growth,” says Boyle. “But ‘go big or go home’ is a slogan for a meathead’s T-shirt and a prescription for injury, not an effective training strategy. The truth is precisely the opposite – ‘slow and steady wins the race’. ” Not convinced? Talk to Bernard Yang Kim. The key to success in the weight room is to make consistent, incremental gains that ultimately add up to the body you want. Better move Train to techni- cal failure. “You want to do as many reps as you can with perfect form,” says Boyle. “Once you can’t do a perfect rep, the set is over – no negative reps, no spotter assis- tance, no using momentum to crank out one more.” When you can complete your goal reps for every set – three sets of 10, for example – you’re ready to move up in weight. “Throw another two- and-a-half kilos on the bar or grab the next heaviest pair of dumb- bells,” says Boyle. “It might not sound like much, but think about it this way: even if you only go up two kilograms every two weeks, you’ll still add 60 kilos to your lift after a year.” Bad advice “Push through the pain.” A little bit of soreness isn’t a bad thing. It just means you’ve pushed your body harder than usual, causing micro tears in muscles that ultimately lead to gains in size and strength. “But there’s a big difference between soreness and pain, and ignoring pain is a ticket to the disabled list,” says Boyle. “I regularly ask my clients, ‘Does the exercise make any of your joints hurt?’ I don’t care if the pain diminishes after they warm up – if they answer yes, that’s the end of the exercise.” Better move Find a pain-free alternative that works the same muscles. “Just because the barbell bench press causes you shoulder pain doesn’t mean you have to stop working your chest,” says Boyle. “Try using dumbbells, do incline presses, or switch to push-ups.” Changing your grip, angle or movement pattern alters the load and positioning of your joints, allowing you to build mus- cle without breaking your body. Bad advice “Protect your spine with crunches and sit-ups.” There’s no denying that crunch- es and sit-ups can help you sculpt a six-pack, but they come with an inherent flaw: repeated spinal flexion, which can increase your risk of developing a back problem and can also aggravate existing damage. Bottom line: by recom- mending crunches and sit-ups, some trainers facilitate the very injuries that they’re trying to prevent, says Tony Gentilcore, a trainer at Cressey Performance in Massachusetts. Better move Do stability exer- cises. “Stability, or resisting unwanted motion, is the true function of your core, and exer- cises that reinforce that function protect your spine,” says Gentil- core. Try the stability ball rollout: sit on your knees in front of a sta- bility ball and place your fore- arms and fists on the ball. Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to “collapse”. Use your abdominal muscles to pull the ball back to the starting position. Bad advice “Let’s see how many dead lifts you can do in 60 seconds.” “We’re starting to see a lot of people getting thrown into an extreme group workout with little instruction, and then doing high reps of very technical lifts as fast as they can,” says Chris Bathke, owner of Elemental Fitness Lab. “Even athletes don’t do that.” When speed is your main focus, you lose sight of form, and that can lead to injury – especially if you’re doing heavy Olympic lifts or powerlifting moves like cleans, snatches, and dead lifts. “I’ve asked people to 1 What’s the first thing you do with a new client? Aftertakingyourmedical history,thetrainershould assessyourbalance,mobility, andabilitytoperformbody- weightmoveswithperfect form,saysTylerSmith,a physicaltherapistatSports andPhysicalTherapy AssociatesintheUS. 2Do you take continuing education courses? Thisisevenmoreimportant thanspecificcertification, saysChrisBathke,owner ofElementalFitnessLab. Bylearningnewskillsand keepingupwithdevelopments inthefield,thetrainerwill beabletocontinuallyhone yourworkouts. 3Can you provide references? Askforthenamesofthree clientsandaskthemifthey wereeverinjuredduringtrain- ingandhowthey’dratetheir progress.Youmayalsowant todeterminewhetherthe trainerworkswithpeople whoaresimilartoyouinage, goalsandfitnesslevel. PersonalTrainer CheCklisTDon’t leave your health and wellbeing to chance. Find the fittest trainer for the job by asking these three questions PhotoGraPhjoshuascott,galloimages/ Don’t go big – go perfect. Then go home.
  • 70. Muscle The Most Dangerous Fitness Advice show me an exercise that in a previous workout they repeated for time,” says Tyler Smith, a physical therapist and a member of the elite athletic development society known as GAIN. “They’ll demonstrate a horrible squat, and they did 30 of them.” Better move Focus on form, not speed, and start with body-weight versions of exercises until you master them. In big lifts like those we just mentioned, it’s critical that you brace your core and main- tain a slightly arched or flat back. If you don’t, your spine can pay the price. And keep your body English to a minimum; jerky movements that boost momen- tum can do more harm than good. Bad advice “don’trestbetweensets.” This misguided mantra is the call to arms of many extreme- fitness programmes, and it can be disastrous in practice. The reason: lifting heavy weights recruits fast-twitch muscle fibres, which generate more force but also fa- tigue faster. If muscles don’t have enough time to recover between sets, you won’t be able to train them fully, slowing your gains and increasing your risk of injury. “Making somebody tired is easy,” says Sal Marinello, president of Athletic Development Coaching in the US. “But there’s a difference between tiring someone out and actually improving their physical condition.” Better move “Understand that a 45-second break is a 45-sec- ond break,” says Jonathan Goodman, founder of the Per- sonal Trainer Development Center, an online resource for personal trainers. As a general rule, the lower your reps and the heavier the weight, the longer you should rest a muscle group before working it again. If you’re doing sets of one to three reps, rest three to five minutes. For sets of four to seven reps, rest two to three min- utes. For eight to 12 reps, rest one to two minutes. Rest no more than a minute for any number of reps above 12. That doesn’t mean you can’t work opposing muscle groups, like quads and hamstrings, back-to-back. (Think supersets and circuits.) Check the workout on this month’s pullout poster for two total-body circuits that will help you shred fat faster than ever. Bad advice “add plyometrics to your routine.” High-impact plyometric exercis- es, such as box jumps (leaping on and off a box or bench) and depth jumps (stepping off a bench and then springing off the floor and landing on a platform) are favou- rites of many trainers trying to help clients build explosive speed and a killer jump shot. But these drills can also hammer your joints – especially if you’re heavier than you should be. “I once had a client who was 18 to 22 kilos overweight come in complaining of knee pain,” says Mike Rob- ertson, co-owner of Fitness and Sports Training in the US. “The reason was that the previous trainer had this person doing jumps – something most fit people shouldn’t even do.” Better move If you’re already fit, jump onto a 30 to 50cm box with both feet, and then step off one foot at a time. That gives you the explosive benefits of the exercise without destroying your knees. Better still – especially if you’re carrying a little bit of extra weight – swop your jumps for less jarring exercises that use similar movement patterns. “The kettlebell swing is a per- fect substitute,” says Robertson. “It trains the same hip-hinge pattern but without the high impact consequences.” Areyouabeeraficionado trainingfornextyear's IronMan?Aman-about- townmusicianwitha weaknessforsportscars? Areyouapartyanimalwith highcareerambitions? Orareyouplanningyour nextsurftriparound workleave? Whoeveryouare,thereis someoneouttherewhois justrightforyou.It’stimeto upyourgame. FindTheOne! Logon RateYourself PerusetheTalent FindtheOne LiveHappily EverAfter Findyourmatchorbeamatchmaker
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  • 72. 84 j u ly 2 0 1 3 W W W. M H . C O . Z A Weight loss photographgregbroomillustrationsclintonjurgens Acethe NewMaths ofLeanIf you’re failing to drop kilos, you’re mismanaging your kilojoule deficit. Don’t blame your lack of self-control; it could just be bad arithmetic bY cindY kuzma BalanCE is gooD For BuDgEts, rElationships anD aCroBats. If you’re seeking to lose weight, though, it’s your enemy. You need an energy imbalance, and you achieve that by expending more kilojoules than you take in. That means eating fewer kilojoules, exercising to fry more kilojoules, or both. The formula sounds simple, but it’s devilishly difficult to pull off. Normally, your kilojoule burn is a function of your weight: the more of you there is, the more fuel you use to perform a motion, whether it’s swinging a kettlebell or salivating over Megan Fox. But the moment you cut kilojoules, your body rebels, downshifting your burn through a phen­ omenon scientists call adaptive thermogenesis. “Your metabolism slows when you diet, even after accounting for lost weight,” says Dr Kevin Hall, a researcher at the US National Institute of Diabetes and Digestive and Kidney Diseases. “In times of food deprivation, this helps you survive longer.” In today’s times of plenty, you end up with a larger waist instead of a longer life. To hit this moving target and manage your kilojoule defi­ cit, you need to recalculate regularly. We’ve run the numbers to help make the metabolic maths work in your favour.
  • 73. W W W. M H . C O . Z A j u ly 2 0 1 3 85 set science-Based goals Ever hear that a daily deficit of 2 090kJ would allow you to lose half a kilo a week? That’s based on wobbly 50-year-old science. It presumes you’ll lose 100% of your weight from fat and doesn’t account for your slowing metabolism, says Hall. thE Cost: You might give up if this were the basis for your goal, because you would need two months longer than planned to hit your target. thE FiX: The simulator reveals that to lose 10kg in 20 weeks without addi- tional exercise actually requires a daily deficit of 2 742kJ, which means a daily budget of 9 998kJ. When you hit your target of 83kg, you need to recal- culate your baseline: your new daily max for weight maintenance is now 11 850kJ. Other research by Hall suggests that if you’re patient, you can lose five kilos painlessly. A 418-kilojoule-a-day deficit can do the trick. Half the weight will come off in a year, and 95% will be off in three years. Figure out Your Baseline Estimating the daily num- ber of kilojoules required to keep you going is diffi- cult even in a lab, says Hall. That’s because it’s hard to measure and it changes. Popular formu- las, such as your weight multiplied by 10 (plus the number of days a week you work out) can miscal- culate your kilojoule needs by at least 10%. thE Cost: To show how small maths errors can carry a heavy price, we’ve cast you as this guy: you’re 35 years old, weigh 93kg, and want to drop 10kg in 20 weeks. A 10% inacc- uracy would mean you’d need more than twice the time to hit 83kg. thE FiX: Hall’s team crea- ted a sophisticated online simulator (bwsimulator. that fac- tors in your age, daily activity level and exercise habits. Plugging in your stats tells us that if you have a desk job and you work out once a week, then your baseline is 12 740kJ a day. Now comes the hard part – cutting kilojoules. gauge Your Burn Better Thetreadmilltrumpets thatyoujustzapped 3344kJ.Don’tcelebrate withthat2926kJ-recovery shakejustyet,saysScott Sehnert,asportsdietitian atAuburnUniversity. Certaincardiomachine readoutscanbeinaccurate –byasmuchas12kJper minute,accordingtoa USNavalHealthResearch Centerreport. thE Cost: If you overesti- mated your burn by 522kJ a day, you would need an extra six weeks to reach your goal. thE FiX: Usethosekilojoule countsfromamachine (oratrackerliketheNike+ SportWatch,R1 700,Nike retailers)toestimatehow intenselyyou’reexercising, saysBrianZehetner,the chiefscienceofficerfor AnytimeFitness.Then igniteyourownadaptive thermogenesiswithhigh- intensityintervalsor circuits.You’llburnmore kilojoulesinlesstimeand canboostyourafter-burn –theincreaseinresting metabolismthatItalian researchshowscanlast forupto22hours. Be honest about Your intake Even people who log every morsel bungle the maths. In a study by the Penning- ton Biomedical Research Center, dieters who were taught how to count kilo- joules still missed 18% of them. That’s partly because restaurant menus and food labels can under- estimate kilojoule counts by as much as 245%, according to research in the Journal of the Ameri- can Dietetic Association. thE Cost: Ifyoulowered yourintakeby1797kJa day,youwouldlosetwo fewerkilosinamonth. thE FiX: Log smarter. Instead of counting kilo- joules, give yourself a score from one to 10 for your eating habits and weigh yourself (at the same time) each day, says Alan Aragon, nutri- tion expert. You can give yourself one average score or record scores at, say, 11am, 5pm and 10pm. The soft spots in your diet will become obvious, and because the scale doesn’t play favourites, you’ll see if you’re maintaining a deficit or not. Factor in Enough sleep Insufficient sleep frazzles your hormones, says Les- lie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. “It stimu- lates hunger-inducing ghrelin and suppresses appetite-inhibiting leptin.” Sleep-deprived folks eat about 1 254 extra kilojoules a day, reports the New York Obesity Research Center. thE Cost: Those 1 254kJ result in over half a kilo- gram lost in week one! thE FiX: Switch off bright lights and backlit electron- ics several hours before bed, says Dr W. Christo- pher Winter, a sleep medicine advisor. They interfere with production of sleep-inducing melato- nin. In a study in Applied Ergonomics, people who used tablets for two hours before bed showed signifi- cant melatonin suppres- sion. Slept poorly? Sip green tea with your morn- ing oats. A study in the journal Appetite suggests that doing so curbs hunger and helps you eat less at your next meals. Win-win! HELPMEALSFrozen meals can help you avoid overeat- ing because the kilojoule-con- trol work is done for you. These are rich in protein and fibre –and taste good. Enjoy! Soupsareeasytomakein bulkandtheyfreezevery well. Buyfreshsoupor makeyourownandfreeze itintosingleportions forconvenience. Ifyouarebuyingready- madesoupsaimforabout 650kJperservingand remembertoaddprotein andcarbstoyoursoup inordertomakeitawell- balancedmeal. Ratherthanbuyingfrozen yoghurtwhichtendstobe higherinkilojoules,sugar andfat,simplybuyregular yoghurtinsmalltubsand placeintothefreezeras aquicksnack. Regularfrozenyoghurts areintheregionof600kJ perserving.Freezingafat- freeflavouredyoghurt (125ml)willsaveyouabout 300kilojoules. Despitewhatmanybelieve, frozenvegetablesareactu- allyasnutrientdenseas freshvegetablesaslongas careistakennottoover-boil them,butrathertosteam themuntiltheyarecooked, butstillcrisp. Vegetablesaregenerally lowkilojoulefoods,and addingaportion(½cup) willadduptoabout150kJ toyourmeal. Don’tforceyourselftoover- eatatmealstofinishup anyleftovers;freezethem insteadasaneasymeal optionatanotherstage. Mince,soups,stewsand casserolesallfreezeparti- cularlywell. Thekilojouleswilldiffer permeal. – jade campbell IS a ReGISTeRed dIeTIcIaN aT NUTRITIONal SOlUTIONS Soup Frozen Yoghurt Frozen VegetableS leFtoVerS Manyfoodoutletsoffer kilojoulereducedready- mademealssuchascot- tagepieorchickenand broccolibake.Haveafewof theseavailableforthedays youdon’tfeellikecooking. Aimformealsthatare about1200kJperserving, althoughthismaydiffer accordingtoweightgain ormaintenanceneeds. readY Made SliMMer’S Meal
  • 74. Psyche illustrationspookypookaatdebutart TheAnatomyof HappinessBad news: South Africa ranks among the unhappiest nations on Earth. To cheer us up (and help us out), we turned to a pioneer in positive psychology for the key to lasting fulfillment by ian taylor learn to smile from the inside
  • 75. W W W. M H . C O . Z A j u ly 2 0 1 3 87 some call it the holy Grail of the 21st century, but does anyone know what happi- ness actually means – and whether we’re getting enough of it? You probably won’t get a positive from your fellow countrymen: in the New Economics Foundation’s 2012 Happy Planet Index (which ranks nations according to life expectancy, experienced well-being and ecological footprint), South Africa finished a dismal 142 out of 151. (And, before you ask, migrating north won’t help much, either: Botswana ranked stone last on the Index, which you’ll find at In our eyes, this constitutes a national crisis. So in order to translate our wellbeing into something that is attainable – and to push South Africa to a happier place – MH sought the expertise of Professor Martin Seligman. Director of the Positive Psychology Center at the University of Pennsylvania and founder of positive psychology (a branch of psychology which focuses on, among other things, the empirical study of positive emotions), Seligman specialises in the science behind the smile. His work has broken happiness down into five constituent parts: positive emotion, engagement, relationships, meaning and accomplishment. We’re going to show you how you can get more of each. Time to start smiling! Get Positive emotion on tap What We feel: pleasure, rapture, ecstasy, Warmth, comfort. That’s how Professor Seligman describes positivity in his book, Flourish: A Visionary New Understanding of Happiness and Well-Being (r171, But attention hippies: all-day cheer doesn’t work. Psychologists at North Carolina University calculated the optimum ratio of positive to negative statements by analysing how people spoke to each other. It’s 3:1. Anything above 13:1 and you’ll lose credibility and become unproductive too. search for the meaning of life human beings, inescapably, Want purpose in life. this consists in belonging to and serving something you believe is bigger than yourself. We have created all the institutions needed to achieve this: a family, political parties, religion, even the Sharks Supporters Club. But perhaps the one that requires the most work is, well, work. The few people who describe their jobs as a “calling” claim to have more meaning in their lives than most. In order to reframe your job satisfaction, psy- chologists at the University of Pennsylvania say you should ask yourself these four key questions – then act on the answers: Be a man of accomplishment achievement is often pursued for its oWn sake, even When it brings no positive emotion. But, Seligman continues, that’s no bad thing. Taking action can be its own reward. Getting things done is gratifying, whether learning a language or restoring a vintage car. Create a table to map out achievements from every decade of your life – include both the big and the small triumphs. Now select one from years back and pick it to pieces: what did you do well? How have you changed over time and how can you recapture some of that old form? Then, in the final column, write down what you want to achieve in the next 10 years. Seeing your goals beside your past glories will reboot your confidence: and that’s a happy prospect. To ensure the good times eclipse the bad, you need to plan more. Whether it’s a holiday, tomorrow’s steak dinner or golf on Sunday, research shows that you get a greater mental boost from planning something than you do from actually doing it. Finally, when good things do happen, make sure you notice. Call your partner to tell them or put an update on Facebook. feel more engaged this is about floW: time stopping, the loss of self-consciousness during an absorbing activity. The simplest way to achieve Seligman’s “flow” is to find out what you’re good at in different areas of life, then transfer those skills into new settings. If you’re a taskmaster at the office, you can also be “that guy” when organ- ising a night out. If you’re a very empathetic friend, take on a mentoring role at work. You can manufacture engagement in the most humdrum of tasks by setting a challenge. Take the supermarket run: aim to beat your previous time each week, without missing items on your list. upgrade your relationships little that is positive is solitary. other people are the best antidote to the doWns of life and the single most reliable up. You can get more from existing relationships and build new ones quickly just by refining your conversation style. Psychologists at the University of California identified four response styles that we all use when reacting to good news from a friend or family member. The only one you need to know is “active constructive”. When somebody is pleased with something, probe them about it. Ask them for context: what made them happy, when did it happen, who were they with, what will they do next? This enthusiasm not only makes the other person feel good, but research shows it fosters a bond, and infectious good spirits, between you. Researchshowsthatyougetagreater mentalboostfromplanningsomething thanyoudofromactuallydoingit S 1. 2. 3. 4. 5. A Draft an ideal version of your current job description. What new responsibilities would you like? B How is this ideal different to the reality of your job? C What would you stand to gain from making this change? D What would enable you to achieve it?
  • 76. Stress photographgetty/galloimages ABetter Weekend WarriorMondayitis might be nothing more than frustration at another weekend that failed to live up to your expectations. Here’s how to slay the buzz kill By daniel williams ike you, i’ve looked forward to just about every weekend since my first day at school. But what’s your strike rate for enjoy- ing them? I’m talking about flicking off your bedside lamp on Sunday night feeling you’ve spent the previous two days and nights guz- zling from the cup of life, before smashing it in the nearest fireplace! My strike rate is poor. Maybe one week- end a month I get to the end and think, “Yep, that was really good – mission accomplished.” The other times… well, I’m strangely flat, like the guy who meets his hero and discovers they’re flesh and blood. Experts see a lot of men who wrestle with the same sense of dissatis- faction as they’re ironing their shirts for the week. It’s a feeling of having squandered the opportunities of those 48 hours; a feeling they’ve done too much, or too little, or somehow got things wrong or out of whack. Surely it doesn’t have to be this way. It must be possible to make every weekend count – even those you devote to helping your mate move house or setting up for your mother-in-law’s 60th birthday party. Men’s Health went looking for answers. We had some of the world’s sharpest thinkers in psychology, sociology, time management and the science of happiness grapple with why our weekends can misfire, and what you can do to make them purr from here on in. Here’s your 10-point plan. Read it, live it – and start having the best leisure time of your life. L
  • 77. W W W. M H . C O . Z A j u ly 2 0 1 3 89 1. to Enjoy the Weekend, First Enjoy the Week Do you know when your weekend problems start? It’s not on Friday night when the girl you’ve been chasing cancels on you or your massaman curry at the local Thai place is more gristle than beef. It’s in the days before- hand when you’re willing the weekend to arrive and seeing it as compensation for what you’re enduring at work. “In my practice, basically every client I see dislikes his job, dislikes his boss, dislikes his life – you’re not going to have a good week- end arise from that kind of wreckage,” says clinical analyst Shane Warren. Even if you don’t loathe your job, you still have a problem if it dissatisfies you to the point where you start fantasising about the weekend from several days out, argues Dr Tim Sharpe, founder of Australia’s Happi- ness Institute. For one thing, it stops you living in the moment (more to come on that). For another, the relief of clocking off leads many guys to hit the booze hard on the Friday night, effectively writing themselves off for any Saturday activities. Not every guy’s going to love his work. Not everyone gets to riff off his passion to earn some dough. If you can’t change your job, says Warren, the next best thing is to change how you see it. “Pull back and say, ‘I’m in a space right now that I don’t love, but it pays for a life- style that I’m attached to, so I’ll put up with my work, try to put the angst aside and take each moment as it comes.” Do that, and you’ll stop treating your week- end like nothing-to-lose jailbreaks and get those weekend-wrecking demons off your tail. 2. Lower Your Expectations “We’re bound to be disappointed if we think of weekends as a time when we can corral our- selves off from all aspects of our normal life,” says psychologist and social researcher Hugh Mackay, the author of What Makes Us Tick (R260, Plainly, weekends aren’t free play. If your job’s demanding, they can be your only chance to fill the pantry, trim your eyebrows and de- scum your bathroom. As one half of numerous relationships that need your attention, you have obligations in that area, too. And that’s but a fraction of the stuff on your to-do list that probably doesn’t fall under the category of pure pleasure-seeking. You can ignore what you should be doing and take off for an unscheduled 18 holes foll- owed by two hours in the clubhouse, but that’ll catch up with you, warns Mackay – in the form of an overburdened partner, guilt or both. Even if you’re footloose, high expectations can sabotage your time off, says Dr Anthony Grant, founder of the Coaching Psychology Unit at the University of Sydney and co-author of Eight Steps to Happiness – The Science of Getting Happy and How It Can Work For You. “The young dude figures he’ll hang around with mates, latch onto a girl and enjoy himself physically, sexually and emotionally in a hedo- nistic binge,” says Grant. “But there’s high potential for failure and frustration when you set the bar that high.” The way forward: think of weekends as a time that will throw up opportunities for epi- sodes of fun and games, not a solid block of it. 3. Build in rituals If you want to get better at weekends, look to history for help. Your weekend sprang from the Old Testament notion of the Sabbath, a Sunday devoted to worship and rest. In the Forties, trade unions cracked it for Saturdays off, too – so Christians could prepare better for the Sabbath and Jewish folk could observe their equivalent, Shabbat. The point is, while these were days off work, they were conceived with a purpose. Your God-fearing ancestor didn’t wake up on Sunday wondering what he’d do with his day. He knew the drill: off to church in the morning, home for a roast with his family, followed by an evening’s introspection. Or something like that. This guy lacked the freedom you have on your weekends, but it’s unlikely he felt any less fulfilled for that. Indeed, it’s a fair bet this guy was happier for the constraints. “It’s much easier to have freedom within limitations,” says Grant. “Too much choice overwhelms us.” How about building your weekends around activities pre-inked into every Saturday and Sunday? They needn’t be religious, or even spiritual. Meeting up with a few mates at the pub every Saturday to down a couple of beers and shoot some pool would qualify. 4. apply Work practices You may feel you need a break from tight schedules. But here’s the tip: approaching weekends in a wholly ad hoc way rarely works. It tends to steer you into idleness, like hours spent slumped in front of Seinfeld reruns. Or it can drop you into a state of paralysis – where the clock’s ticking, but you don’t know where to begin doing all the stuff that’s clogging your head. “You need to find the balance between not being hyper-driven on the weekend but put- ting enough structure in place so that you’re able to meet your own needs and fulfil the multiple roles you play… son, husband, dad,” says psychologist Dr Travis Kemp, head of leadership and coaching at Lee Hecht Harri- son, a company devoted to self-improvement. “If you think all this is going to happen sponta- neously, you’re going to be disappointed.” In at least one sense, approach the weekend as you would a working day, adds Grant – with a plan you’ve discussed cordially with other members of your “team” (family, partner). 5. think Self-Sacrifice, Not Self-Indulgence What’s inside your weekend thought bubble? You sleeping in? You rifling home the winning goal? You buying a 52-inch LCD for your bedroom? Note the recurring word – “you”. It’s the wrong track. If you figure your weekends would be better if only you could have more time to yourself, then you’re operating by a line of thinking that contradicts the wisdom of many of history’s greatest minds, dating back to the ancient Greek philosophers. “In research over the years,” says Mackay, “the people I’ve heard enthusing most about their weekends are those who either totally commit themselves to being in the family – being a full-time dad, say, for those two days Your TransiTion PlanYou can’t start enjoying your weekend until you let go of work dramas. Work/life balance consultant David Hall explains how Before you leave the office, prepare a list of all the things you need to get to first thing on Monday. “This reas- sures your subcon- scious that you’re on top of them, shutting down the background static that threatens your weekend.” Have a point that marks the start of your weekend. It might be 7pm on Friday, the bridge you cross on your trip home, or your first sip of wine. “When you get to it, declare the weekend open.” Unless there’s a good reason not to, get to bed at your normal hour on Friday night. Sleep is the fuel of a peak-performing brain, which will help you make smart lei- sure-time choices. “Work’s now unbounded for many professional workers in time and space –you’re never out of contact,” says Dr Barbara Pocock, director of the Centre for Work and Life at the University of South Australia. If you must check your phone or computer for work-related emails over the weekend, discipline yourself to do it once a day, tops, she says.
  • 78. 90 j u ly 2 0 1 3 W W W. M H . C O . Z A Stress A Better Weekend Warrior – or those who do volunteer work… who go off and work or serve food at a homeless shelter.” Most of the dissatisfaction people feel, says Grant, comes from obsessing about what they think they need and what’s blocking them from getting it. “You need to break that cycle of self- focus and rumination.” Grant went as far as writing to what he dubs a “gratitude letter” to his dad. Then he went over to his old man’s place and read it to him. “It’s a very scary thing to do. But I’ll tell you what: my father absolutely loved it.” Your takeout: give others joy, then bask in it. 6. Know Yourself A weekend lasts two days, not 100. “We have to acknowledge we can’t be everything, we can’t be Superman,” says Sharp. “Ask yourself what’s at the heart of your self-image. Is it being the supportive partner, the hands-on dad, the sportsman, the handyman, the man about town? “Once you have clarity on who you really want to be, you’ll be better and deciding what you need to squeeze into the weekend and what you don’t,” says Sharp. Mackay argues this exercise would usher most guys towards being more attentive to their key relationships. “One of the oddest things about most of us – I’d almost say all of us – is that we fill our time with things that distract us from paying attention to that crucial part of our lives,” he says. “We say to our partner: ‘You’re the most important thing in my life’, then rush off and do all sorts of things that cause us to neglect that very person.” 7. Get Out and See People Time spent alone has its place. But conn- ecting with other people is probably the surest method of making your weekends work, says Sharp. The soft option is to spend Saturday night at home; the more promising one is to socialise, even with people you don’t know or haven’t clicked with in the past. If you’re single, treat parties as a chance to seize the day. Don’t just eye that beautiful girl; go talk to her. In your circle of friends, there’ll be some people you’d be better off seeing more of. “Think about those people you feel most positive with,” says Sharp. “When you’re with them, they’re completely absorbed in you. They’re not looking over your shoulder.” Not getting that kind of attention from anyone except your dog? The best way to get it, advises Sharp, is to give it. Prosper from a recent finding in neuroscience: when you smile at someone, so-called mirror neutrons cause your companion’s brain to light up in the same areas as yours. Your positive action causes a corresponding reaction. And these are the building blocks of interaction in which both parties walk away feeling great. 8. Avoid Time Travel The biggest obstacle to weekend satisfaction is failure to live in the moment, argues Petrea King, founding director of the Quest for Life Foundation. We know there’s stuff we should do on weekends. Chill. Have fun. Attend to chores. Exercise. Bond with loved ones. But whichever one you’re doing you may think you’d prefer to be – or should be – doing one of the others. “If we’re always postponing our sense of happiness to some future scenario, then we squander all possibility of joy in the present moment,” says King. Weekends free you to think, but where does that thinking take you? A mind that veers between future fears and past resent- ments leads you nowhere you want to go, argues King. “Bringing [consciousness] to rest in the present moment is a relief from the agonies of an unmanaged mind.” And how’s that done? Ha! As skills go, mindfulness is as elusive and fickle as confi- dence. King suggests calming the mind by connecting it with the senses: “Being aware moment by moment of our physical sensa- tions – weight and posture, the touch of your clothing against your skin, all the sounds that surround you, any scent in the air.” Remember, says Kemp, it is those tasks some might think of as dull – mowing the lawn, painting the fence – that present the ideal opportunities for mindfulness. “Dull” is your judgment only. Think about nothing besides painting that fence, he says. Maybe the thought creeps in that this is going to take forever and you’d rather be stretched out on the couch. “Become aware of the act of think- ing, rather than the content,” he advises. The reward is greater absorption in what you’re doing. And you don’t need to be laugh- ing to be happy. You just need to be absorbed. It’s why people can say they love horror mov- ies. Or playing Sudoku, for that matter. Kemp says advanced mindfulness has helped him in many areas of his life, including his fathering. “I give the kids time in which I’m absolutely present. None of my needs play into that. I step into their world.” 9. Seek Contrast If you work in an office, it’s almost certain you spend more time in a chair than your spine and muscles would like. “Come the weekend, use your body in different ways to how you use it during the week,” urges David Hall, a physio- therapist and work-life balance consultant. Run, dance, play beach volleyball – anything that fires muscles dormant during the week. For that matter, when you do relax, better to lie than sit. And be outdoors as much as possible, adds Mackay, ideally around trees, water and crea- tures besides humans. If you don’t connect with the natural world, he says, you’re likely to feel a permanent sense of restlessness that can morph into anxiety. “A lot of men can’t stop running and seeking, and they don’t really know why.” 10. Pull the Plug A stronger connection with nature won’t happen while you’re hooked up to technology. Mackay sees over-stimulation as one of the biggest problems facing the modern male: marketing forces are conditioning us to think we’re missing out on something if we’re not constantly tweeting or checking Facebook. “For our sanity, it would be better if we thought of the weekend as a time when we could disconnect from all that IT stimulation,” says Mackay, who in its place recommends retreating into nature – go for a walk in the park, take your dogs to the beach or hike that forest trail. By getting out of cyberspace, you’re freeing up your headspace. And the path to better weekends will appear before you. LeisurePLeasureYour pocket guide to the perfect weekend • Start by ditching negativity at work • Enjoyment will spike at certain times – don’t expect constant fun • Prepare a weekend wish list • Make concrete plans • Be less selfish with your time • Socialise at least once • Absorb yourself in the now • Turn off the TV • Do at least one physical challenge • Disconnect from technology Connecting with other people is probably the surest method of making your weekends work
  • 79. 3 EASY WAYS TO SIGN UP GET OF YOUR FAVOURITE 19 IN ONE BUNDLE MAGAZINES DIGITALLYMAGAZINES DIGITALLYMAGAZINES DIGITALLY FOR ONLYFOR ONLYFOR ONLY PER MONTHPER MONTHPER MONTH thebundle@ THE BUNDLE to 36907 for more information 0860 118 444 OR OR The Bundle will include weekly delivery of DRUM, Grazia, heat, Move! and YOU. You also get tvplus, seventeen, Home, go!, TRUE LOVE, Saltwater GIRL, NG Kids, Men’s Health, Women’s Health, topCar, Real, FHM, FAIRLADY and Ideas. The Bundle will include weekly delivery of DRUM, Grazia, heat, Move! and YOU. You also get tvplus, seventeen, Home, go!, TRUE LOVE, Saltwater GIRL, NG Kids, Men’s Health, Women’s Health, topCar, Real, FHM, FAIRLADY and Ideas. DISCOVER A NEW WAY OF READING Android devicesiPhone and iPad THE BUNDLE IS AVAILABLE ON THE FOLLOWING PLATFORMS Laptops and desktops Smses cost R1 3 EASY WAYS TO SIGN UP GET OF YOUR FAVOURITE 19 IN ONE BUNDLE MAGAZINES DIGITALLYMAGAZINES DIGITALLYMAGAZINES DIGITALLY FOR ONLYFOR ONLYFOR ONLY PER MONTHPER MONTHPER MONTH thebundle@ THE BUNDLE to 36907 for more information 0860 118 444 OR OR The Bundle will include weekly delivery of DRUM, Grazia, heat, Move! and YOU. You also get tvplus, seventeen, Home, go!, TRUE LOVE, Saltwater GIRL, NG Kids, Men’s Health, Women’s Health, topCar, Real, FHM, FAIRLADY and Ideas. The Bundle will include weekly delivery of DRUM, Grazia, heat, Move! and YOU. You also get tvplus, seventeen, Home, go!, TRUE LOVE, Saltwater GIRL, NG Kids, Men’s Health, Women’s Health, topCar, Real, FHM, FAIRLADY and Ideas. DISCOVER A NEW WAY OF READING Android devicesiPhone and iPad THE BUNDLE IS AVAILABLE ON THE FOLLOWING PLATFORMS Laptops and desktops Smses cost R1 Get 19 of your favourite English magazines digitally when you purchase an iPad, iPhone or iPod touch from your nearest iStore. Offer valid until 31 July 2013 EXCLUSIVE iSTORE OFFER FREE 3 MONTH SUBSCRIPTION
  • 80. M H p r o M o t i o n take the ultima AREYOUREAdY tOgEtmhfit? It’s tIme to joIn the mh el1te step 1 Register at step 2 complete the seven tests. step 3 Fill in your el1te score. step 4 Use the workout on to improve your overall score.
  • 81. te fitness test! the exclusive new workout & fitness test F R O M T H E E D I T O R S O F M E n ’ S H E A LT H
  • 82. F r o m t h e t e c h - o b s e s s e d t o t h e wa n d e r l u s t- F i l l e d , t h i s u lt i m at e g i F t g u i d e h a s e v e r y m a n c o v e r e d . t h i n k o F t h e s e i n v e s t m e n t s a s y o u r w i n t e r d e p r e s s i o n d e s t r o y e r s m e n ’ s h e a l t h p . 9 4 b y a r t h u r J o n e s a n d k i m l o o r i n g h - v a n b e e c k / SLR – Canon EoS 6D It’s a powerhouse of a camera, the best value full frame shooter that’s perfect for anyone wanting to take photos like a true professional. Full manual controls and a brilliant build quality round off the package. If you can’t afford it, have a look at the cheaper (but much less-specced sibling) the 60D. R17 950 (for just the 6D body, with 24-105mm L Lens R24 650),
  • 83. / Portable sPeaker – Jawbone big Jambox Still our favourite music maker, it’s now bigger and more powerful but it hasn’t lost any of its understated beauty. Pair it wirelessly with your phone, tablet or PC, and your ears won’t believe your eyes. Consider it the evolution of the boombox. R3 490, 04 / Television – samsung 55-inch es8000 series 8 smarT 3D leD Tv The Transformer of TVs, this feature-packed, futuristic flat screen includes speech and gesture control as part of its arsenal, but the next- gen screen is what sells it for us. It ain’t cheap, but it’ll upgrade your home viewing experience. R29 000, 03 / Noise-reductioN headphoNes – Bose Quietcomfort 15 If you want to listen to your music with pin-drop clarity and unfiltered by outside noise, these original industry leaders are still the best in the business. They don’t just excel in your living room, they’re great for travelling too. R4 200, 05 / Our tablet – GOOGle Nexus 7 32G (3G aNd Wi-Fi) Yes, it’s not named after a fruit and it doesn’t have a Retina screen, but this android powerhouse is filled with the same tech potential for half the price. If you must have the fruit, rather save up and invest in the laptop choice below. R4 027, Want to LeveL Up? SonoS pLay:3 Add even more richness to your speaker empire by investing in one (or two) of thesespeakerswhichsyncwirelesslywiththePlaybar.R4990, 08 / E-rEadEr – KindlE PaPErwhitE wi-Fi This is not a tablet, and it shouldn’t be compared to one. It’s the best electronic reader on the market, and it’s now even better with its own backlight, 62% more pixels and 25% higher contrast. R2 199, 07 / Coming soon! – Ps4 or XboX onE To be honest, we can’t say which is better as we haven’t got our grubby paws on them yet. But here are our top three current consoles games to keep you busy: Bioshock Infinite, Dis- honored, Metal Gear Solid. The best: XCOM: Enemy Unknown, all 09 / Laptop – Retina Macbook pRo 13-inch Granted, it’s expensive, but the screen beats all comers, and the whole package makes it an industry leader. It’s learnt a lot of lessons from its sibling, the Macbook Air, and it now offers more for less weight and size. R16 999, 10 / Home THeaTre – SonoS Playbar There’s no point in having a kick-ass TV if you’re going to complement it with tinny sound with no range or texture. Create an Oscar- worthy cinema experience with this wonder: controlled with a free app or infrared remote. R11 990, 06 / Tech sTyle – springleap T-shirTs Make yourself more of a Tee connoisseur by investing in these custom-designed tops, designed by artists around the world. You’re guaranteed to get a unique shirt that’s fitted, pre-shrunk and made of super-soft 145g combed cotton. Or submit your own design. Wet Dog by Soltib R190, The Technophile He talks in abbreviations, surrounds himself with high-powered, quietly buzzing machinery and lives his life in HD. This man conquers emails, downloads movies, watches concerts and saves fantasy worlds – all from the comfort of his well-worn leather chair. He’s the expert you consult when you need help buying your next smartphone or TV, but ironically, he can’t be asked for help this time. But we’ve got the answers – here’s the perfect gear for the wired man.
  • 84. 96 j u ly 2 0 1 3 14 / Gym baG – North Face base camp DuFFel (meDium) It may be an adventure brand, but these hard­ wearing, lightweight duffels make the best gym bags. The colourways are pretty incredible too. R999, 15 / Running shoes – Puma mobium elite Say hello to the future of functional running. Hyper- elastic, moulded shoes with a thin, smart upper and packed with breakthrough tech. R1 299, 16 / Gymnastic rinGs – rebel GymrinGs Gymnasts are ridiculously strong and lean athletes, especially in terms of their body weight. The reason? This workout tool. Strap it over a tree at home or in a nearby field. R695, 13 / Kettlebell – Competition Kettlebells Old-school doesn’t mean old results. This weapon of mass construction will have you supersizing muscle in no time. Start with a 20kg investment. R35 per kg, 18 / Timing issues – BudgeT BusTer: AdidAs miCoACh A simple, efficient system that is perfect for most runners, but has great training options too. R1 299, 17 / SportS earphoneS – SennheiSer CX 680i SportS With Kevlar-reinforced cables, these gym-friendly earbuds are suitable for all – even the Arnie-esque iron-pumpers. R1 499, Want t LeveL Up? the Investment: poLar rC3 Gps sports WatCh Consider it a per- sonal trainer that doesn’t charge by the hour and that never misses any of your reps. It’s as if NASA built a training watch. r3 407, / Shirt – iron FiSt Water reactive tee This form-fitting shirt reacts to your workout, showing the design when you start to sweat heavily. No more cheating the reps with this. R330, / Skipping rope – again FaSter Jump rope Forget the old rubber and string options, metal is the way forward. And each missed rep will net you a sting on the shins or ankles. R360, to the Investment: The AThleTe This alpha male doesn’t do body fat or bad reps. He’s into alarm-beating early morning runs, picking up large pieces of metal, smashing his PB while listening to potent playlists and spending quality time with his beloved heart rate monitor. Fitness is what defines him, and his reward is endorphins. Here are the items that’ll get him onto the podium.
  • 85. j u ly 2 0 1 3 97 26 / Travel helpers – NorTh Face Base camp luggage Tags Lost or stolen luggage is every traveller’s nightmare. Combat it with these smart, bright tags that mark you as a modern adventurer (just place your business card inside). R49, each, 25 / Video camera – GoPro Hero 3 Black edition It’s now 30% smaller and 25% lighter, measuring only 20mm thick when removed from its plastic armour (which has a special double lock and good for 60m of waterproofing). Time to start your action movie career. R5 299, 27 // surfboard – dutchiesurfboard – dutchie Machette This is the ultimate travel buddy and versatile surfboard (has a five fin set-up) for tropical reef destinations, designed to be loose in small to medium conditions but also hold its line and give you reliable control in bigger and more powerful surf conditions. R3 600, 28 / Baselayer – IceBreaker long sleeve Tech Top Baselayers are as important to adventurers as under- wear, but that doesn’t mean it needs to look like it’s what your gramps wore. This funky two-tone is made of 260gm Merino wool, which is naturally breathable and odour-resistant. R1 200, 24 / Sleeping bag – K-Way Kilimanjaro 2 ThermaShifT That’s right, if you haven’t done Kili yet (or Ruwenzori for that matter), it’s now high time. This is your summit partner. Time to start working your way through your bucket list. R1 999, Want to LeveL Up? SUmmit KiLimanjaro Sign up for a once-in-a-lifetime adventure by climbing the highest mountain in Africa. Plan the trip here: wildfron- And get your mates involved. The more, the merrier – as it makes the entire travel package cheaper. / trail shoes – salomon sense mantra Barefoot-influenced running shoes have been the latest flavour in trail running for the last year, but when it comes to proper trail, almost all athletes need some decent support. These shoes provide a lightweight, stripped-down running experience while still providing enough support for a comfortable, injury-free run. Our favourite shoes for the rough stuff. R1 499, 20 / Journal - Moleskin evernote sMart notebook Every self-respecting adventurer needs a proper journal, and this one is cutting edge – it’s scanner- friendly and is created to integrate easily with the Evernote app. R285, 22 / Gloves – Hi-Tec PraTosH Tough, versatile and snug without being restrictive – these rate as some of the best gloves we’ve ever tried and they can be used for a variety of different activities. Add these powerful hand heaters to your gear room. R299, 21 headlamp – petzl tikka 2 Whether you are spelunking caves, trekking up moun- tains or just need more light on the braai, this headlamp has more than enough options and modes. A simple but vital part of your outdoor armoury. R329, 23 / Bag – ColumBia PFg DitCh Bag Having wet clothes and a dead phone outdoors is not ideal. Invest in the perfect dry bag, especially one that’s got a see-through custom pocket for your phone so you can tell if it’s ringing. Smart. R269, columbia­ 21 / headlamp petzl tikka The AdvenTurer Cage-diving, plane-parachuting, cliff- jumping, spearfishing, timezone- skimming, mountain-summiting – this man’s life is defined by verbs, measured in kilometres and covered in bright water- repellent fabric. He’s happiest going where he’s never been before, and the equipment he uses needs to be as tough as he is. Here’s how to reward a pioneer.
  • 86. 98 j u ly 2 0 1 3 36 / Racing shoes – BMW M seRies Mash-Up sneakeRs Shoes for the fast lane, off and on the tarmac. You don’t need big numbers, zips or racing stripes – these streamlined sneakers were created with high-grade materials and slick design to help your lap times or speed up your escape from the office. R1 099, 37 / coffee table book – car – the Definitive visual history of the automobile. If you can’t afford the expensive book below, this is another option that focuses more on the history of car design. R442, 35 / Remote caR – mustang Boss 302 This muscle car is 1/16th the size of the real thing, and is electrically-powered through all four wheels. Its potent electric engine provides tarmac-tearing acceleration and physics- defying power slides – the ultimate toy for any motorhead. R3 299, 34 / Watch – Porsche Design P6530 titanium chronograPh 1980 It’s not just the proud motoring heritage that makes this a success – it’s build quality and smart, sleek design has a cult following. One of its fans was design icon Steve Jobs, who reportedly gave them away as gifts. R59 000, 33 / GaminG toy – Gioteck FR-1 PS3 SteeRinG Wheel Sometimes, the only way to escape traffic police is to race on digital tracks. Pair this wireless gaming machine with Gran Turismo, and you’re winning, every time. R551 (not including console or games), 32 / Writing tool – Porsche Design P3140 carbon Fibre shakePen Sleek and pared-down, this pen uses a revolutionary shake mechanism to activate the nib. Created for one-handed use by drivers in the pits (as their other hand stayed on the gear stick). R1 790, Want to LeveL Up? the ImpossIbLe CoLLeCtIon of Cars For the well-heeled purists, this car almanac is written by a Pulitzer-winning author, Dan Neil, and it chronicles the most beautiful machines on four wheels throughout history. r6 448, 30 / Model car – 1967 Ford Mustang gta Fastback Maisto Model car Sometimes, the older, less complicated originals are better than the new-fangled computer chips on wheels. And they often look better too. Keep this piece of automotive history on your desk (1/18th compared to the real thing). R399, / SunglaSSeS – PerSol 714 CollaPSible SunglaSSeS Made famous by Steve McQueen, these shades can lay claim to be one of the first pairs of collapsible sunglasses and have been seen on the heads of a number of famous racers throughout history. R2 290, Sunglasses Hut 31 / Jacket – bmW m series leather Jacket You can’t call yourself a driver without having the right kind of jacket... and this is it. It’s simple, with no garish sponsor labels or day-glow colours. It’s high quality and sophisticated – just like your driving. R8 999, The Driver Men with motor oil in their veins don’t travel for the sake of getting to point B. They revel in the growl of a V8, the pull of torque steer and launch control buttons. They find beauty in A, B and C pillars, instrument panels, the feel of leather steering wheels and rear-wheel drive. This collection pays homage to the men who live by the quarter-mile, for the twitch of the rev needle and the smell of tortured rubber.
  • 87. j u ly 2 0 1 3 99 38 / Watch – Victorinox MaVerick GS Dual tiMe A good looking watch with another time zone showing on the face – perfect for worldly travellers. R7 495, 38 / Sound – Belkin RockStaR Multi- headphone SplitteR Allows you to plug two pairs of headphones into the same iPod. Sharing is caring. R219, / Jacket – Levi’s trucker Jacket This jacket has all the tech you need for getting around: 500 candle watt reflectivity in key areas of the garment and nanosphere technology that makes it water resis- tant, dirt repellant and durable. R1 699, Levi’s 41 / Helmet – Biltwell Helmets Retro, open-faced helmets. We like the black matte one. And they’re DOT safety approved. R1 900, Los Muertos Motorcycles, 021 835 4333 The commuTer You know that bike by the lifts? This guy rides it. And it’s so bleeding edge, even the hipsters are eyeing it out. This man-about-town is always on the go. He rides trains, jumps in and out of Wi-Fi spots, hops on and off bicycles and knows the best coffee place in the airport lounge, your neighbour- hood and even downtown New York. He spends most of his life in transit, but he spends it well. He’s streamlined, efficient and yes, he’ll probably have a battery charger for your cell. 45 / Luggage bag – NorthFace base camp DuFFeL (meDium) It may be an adventure brand, but these hard­ wearing, lightweight duffels make the best travel bags. They also come with backpack straps for a quick conversion. The colourways are pretty incredible too. R999, 46 / Storage – grID-It! tablet Wrap A tablet case that doubles as an organiser tool: it’ll stretch to accommodate your sunglasses case, flash drive and also those bulkier items like power adapters and cameras. No more fishing at the bottom of your laptop bag for a pen. R350, Cape Union Mart 4242 // Foldable bikeFoldable bike – tern link p7i Forget about overpriced parking, this foldable beauty will pack up once you’ve arrived and unfold when you leave. With lights (which are powered by a hub generator) and the possibility of a rack, you can get your belongings safely back home after late night drinks. R10 200, 44 / external battery – Mophie Juice pack powerstation A mobile charger for iOS and Android devices, with ultra- fast charging that’s four times faster than traditional USB batteries and the size of a pack of cards. Perfect for charging your cell when you’re out of the office or an iPod on long plane trips. R699, 43 / Backpack – Osprey Meridian cOnvertiBle pack It’s one of the lightest travel bags on wheels with a retractable handle and it has a handy detachable backpack. Just unzip it for your daily commute, or zip it in for a weekend away. R3 100, Want to LeveL Up? UpGRaDe YoUR WaRDRoBe If jackets aren’t your thing, upgrade your daily commute with a pair of cargo pants, slim-fit jeans or a rad shirt from the Levi’s commuter range, to keep your commute simple and stylish.
  • 88. Get Ready foR Battle B y a n d r e w h e f f e r m a n P h o t o g r a P h s n i n o m u Ñ o z m e n ’ s h e a l t h P . 1 0 0 With Game of thrones and three neW movies, Nikolaj Coster-Waldau is at a career peak. hoW does he stay on top? By relishinG every moment
  • 89. 102 j u ly 2 0 1 3 N is in Los Angeles for two extra days of shooting for GoT. We’ve met up on this blue-sky morning for a lesson in stand-up paddleboarding. Our launch spot, Malibu’s Paradise Cove, lives up to its name: white sand, water so clear you can see your shadow on the ocean floor six metres below, and an escort of bemused harbour seals. Leading us is instructor Tyler Lennon, who tweaks our form on the fly. “Don’t look down,” he says. “Gaze at the horizon.” A quick study, Coster-Waldau is powering his way along the shoreline. “I feel like a gondolier!” he yells. Relaxed but upright, waving to fellow boarders, the brawny, shaggy-haired 42-year-old – who has two films slated to open this year in addition to Oblivion – hardly comes across as an actor at the apex of his career. He’s happy to stay out of the limelight and the Hollywood scene. He lives in Copenhagen with his wife, a former Miss Greenland, NNikolaj Coster-Waldau CaN Walk oN Water.Nikolaj Coster-Waldau CaN Walk oN Water. NBut this should come as no surprise to his fans,But this should come as no surprise to his fans, Nwho’ve known that there was something specialwho’ve known that there was something special Nabout the Danish actor ever since he picked up aabout the Danish actor ever since he picked up a Nbroadsword three years ago to play the amoralbroadsword three years ago to play the amoralNwarrior Jaime Lannister on the medieval-fantasy series Game of Thrones. To me, though, it’s a shock. Sure, he’s doing it with the aid of a 3.6-metre paddleboard and a carbon-fibre oar. But as my board bucks wildly, Coster-Waldau’s vessel slices through the Pacific like a Viking longship. And it’s his maiden voyage. Having recently wrapped the sci-fi thriller Oblivion, Coster-Waldau – Nik, to his friends –
  • 90. j u ly 2 0 1 3 103 and his two daughters. He’s delighted, on this particular day, to be exactly where he is, doing exactly what he’s doing. “Out here, all that,” he says, gesturing to the congested, conflicted city, “goes away”. Coster-Waldau has Come a long way to reach this moment. Offscreen he speaks with the slightest of accents (“usually” comes out yew-shwelly), and he carries himself with a hint of old-world formality. Except for those clues, you wouldn’t suspect that he spent his childhood 8 000km from here in the village of Tybjerg, home to exactly 40 people. A talented athlete, he had early dreams of glory on the fodbold field. Between schoolwork and practice, however, he was devising an even more audacious plan. “I always wanted to be an actor, but I just never told anyone,” he laughs. “I had this superstition that if I said it out loud, it wouldn’t come true.” As a teenager, Coster-Waldau recalls being entranced with the layered performances by the actors in the Sergio Leone gangster epic Once Upon a Time in America – still his favourite movie. “Here I was growing up in a tiny village in Denmark,” he says. “And I’m identifying 100% with this gangster from New York. And I think how amazing would it be to explore human behaviour in that same way.” No one in his family had any connection to theatre or film or television; his mother was a librarian, his father an office worker. He had no idea how he’d pull it off. But as he watched the young Robert De Niro, James Woods and Joe Pesci fight and rob banks and romance pretty girls, one thing was clear: “I wanted to work with guys like that.” After shipping off to theatre school in the mid-90s and scoring a European hit with his first movie role (a tense and realistic turn in the Danish thriller Nightwatch), Coster- Waldau appeared on film with such heavyweights as Liam Neeson and Harrison Ford. This year alone he shares screen time with Tom Cruise and Morgan Freeman in Oblivion, Jessica Chastain in Mama, and Juliette Binoche in A Thou- sand Times Good Night. The man keeps very good company. Much of this success, he says, can be attributed to lessons learned in athletics. “I love team sports,” he says, “and being in a movie [is like that]. If you’re not good, you’re going to pull everyone down.” Years in the audition trenches have taught Coster- Waldau how to perform in the pinch as well. In the late 1990s, he remembers, “I flew to Los Angeles to read for the lead in Vertical Limit,” a mountain-climbing action movie. When he arrived, the studio picked him up in a fancy car, teased his hair into a Lethal Weapon-style mullet, and made him sign an inch-thick contract with numbers he couldn’t believe – all before he even read for the role. And then he tanked the audition. In denial, he recalls, he dropped thousands of dollars on fancy clothes in Beverly Hills, trying to convince himself that stardom was imminent. The next day, reality hit. “I took a nice big beautiful slice of humble pie,” he says, and returned the clothes. The part – and the paycheck – went to Chris O’Donnell. Much of his success, he says, can be attributed to lessons learned in athletics
  • 91. 104 j u ly 2 0 1 3 Coster-Waldau took the lesson to heart. “You have to take control of the room,” he says. It’s your moment; it’s up to you to maximise your chances for success. When he reads for a part now, he refuses weird hair demands and may even reconfigure a room if it’s not conducive to showing his strengths. “You have to be sharp when the camera’s rolling,” he says. “I want to be totally unselfconscious, like a child playing. I do as much prep as possible so I can lose myself for those seconds.” It’s a seize-the-opportunity blueprint: lay the groundwork, prepare thoroughly and then let it all go and own the moment. It’s not unlIke what we’re tryIng to do this morning by the beach. Moving west along the coast, we regroup with Lennon, the instructor, in an inlet half a kilometre from our put-in point. To fitness profes- sionals, stand-up paddleboarding is known as a self-limit- ing activity – a high-skill movement requiring full-body coordination and unwavering attentiveness. Climbing, sparring and Olympic weightlifting are other examples. Such activities carry risks – falling, being punched in the ribs, dropping a barbell on your head. Screw up your form on, say, a lat pull-down, and you probably won’t know it unless a trainer is nearby and calls you on it. Overcommit to port on a paddleboard, though and the icy ocean will slap your face in a second. This element of danger does more than give you instant feedback on your form; it’s also what makes self-limiting activities exciting and fun. And that’s a big part of why Coster-Waldau prefers the single track and the ski trail to the gym. “I like sports where it’s all on you,” he says. “Where if you lose your focus for a second, it’s all over.” Coster-Waldau still goes to the gym, albeit a bit begrudg- ingly. For a guy in his profession, who on any given day might be called on to ride a galloping steed or stab a rival through the eye, strength and stamina are essential job requirements. “I go because of what it does for me,” he concedes. “I feel better and perform better.” It certainly helps that his trainer, Copenhagen-based Jesper Mouritzen, mixes things up and personally competes against Coster- Waldau during most workouts. “Jesper is huge, so he wins anything involving serious lifting,” says the actor. “I win at tyre flipping, though. I’m pretty fast.” we reach our turnaround poInt and begin powering our way back. A chop kicks up, but we ride the wind, waves and kelp all the way back to the launch location without major drama. “I’ll paddle in first,” Lennon says. “Wait for my signal; then drop to your knees and paddle in as fast as you can.” We watch as he glides into shore. He’s already warned us that most falls occur when people launch or finish. “I thought for sure I’d fall into the ocean,” Coster-Waldau remarks, a little incredulous. We rest for a while, waiting for the right moment to pad- dle in and Coster-Waldau reflects on the state of his career. “I’m just looking for good scripts,” he says, flashing a wolfish smile. His plan is to keep working on acting, to keep explor- ing human behaviour – the dark and the light. It’s a slow- burn strategy to ensure that his career doesn’t flame out. A set of swells passes. On the instructor’s signal, Coster- Waldau hits the deck, digs his paddle in and races shoreward, in the direction of Los Angeles. His landing is perfect.
  • 92. j u ly 2 0 1 3y 2 0 1 3 105 3 T push-up Do a push-up, and then rotate your right arm up toward the ceiling; pivot on your toes and lower your heel to the ground. Return to the starting position and repeat, this time lifting your left arm. Count one rep each time you reach an arm towards the ceiling. 6 Burpee Stand upright. Shift your hips back, squat quickly, place your hands on the floor and kick your feet back so you’re in a push-up position. Perform a push-up; then jump both feet forward, stand and jump up into the air. That’s one rep. 5 Handstand push-up Place your hands on the floor 15cm in front of a wall. Kick up to a handstand with your heels resting against the wall. Slowly lower your head towards the floor. Press back up. That’s one rep. Too difficult? Do push-ups with your feet on a box. 2 Rotational straight-leg dead lift Stand on your left foot, bending your left leg slightly. Now slowly bend forward, reaching towards your left foot with your right hand. Touch your foot and return to the starting position. That’s one rep. Alternate sides (four each). 4 Warrior lunge Keep both feet pointed forward as you move your left foot back about one metre and drop your left knee. Simultaneously reach both hands overhead and look up and back. Return to the starting position, switch legs, and repeat. Do eight reps total (four each side). 1 Hand walkout From a standing position, bend and touch the floor with your hands. (Bend your knees if you have to.) Then, while keeping your lower back naturally arched, walk your hands as far forward as you can. Walk your hands back to your feet. That’s one rep. i do as much prep as possible so i can lose myself for those seconds [when the camera’s rolling] THe Road WaRRioR’s WoRkouT Nikolaj Coster-Waldau flew 64 times last year. That’s a lot of time zones and crappy hotel gyms. His trainer, Jesper Mouritzen, devised this do-anywhere body-weight workout for him. Try it yourself: perform eight reps of each exercise back-to-back, doing the entire circuit eight times. Move from one station to the next as quickly as possible. If necessary, rest one minute between circuits.
  • 93. success is no accident Comedian Siv Ngesi takes you through life’s milestone moments Your defining Moments The screech of tyres. The proposal. The big speech. The bigger promotion. Can you meet the challenge? Crash course, here e d i T e d b y m i k e d a r l i n g p h o T o g r a p h s m o r n e v a n Z y l m e n ’ s h e a l T h p . 1 0 6
  • 94. 108 j u ly 2 0 1 3 AfewdaysaftergraduatingfromvarsityIwentfishingwith mydad.Atnoonheclamberedontoabigmidstreamboulder andwavedmeoverforlunch.AsIwadedtowardshim,I stumbledanddrovemykneecapintoasubmergedrock. Mylegswereabitwoodenfromstandingintheriverallday, andmykneebegantofillwithasneaky,underwaterpain.I climbedontotherock,putdownmyrod,watchedmyfather putahandfulofbiltongintohismouthandblackedout.At somepointIwasjerkedbackintothisworld.Myfather’sgrip seizedmywadersandyankedmeoutoftheriver. Icoughedandwatercameoutmynose.Mycapandfishing rodweregone.Mykneeached.Myshirtwassoaked.Appar- ently,Ihadtippedbackwardsofftherock. Dadsaid,“Ithoughtyouwerecoolingoffyourhead.” Isaid,“Ithinkyoujustsavedmylife.” Hourslater,inarestaurantthatevening,Ithought:every- thingyouthinkyou’rebuilding,fivethousanddays,fivemillion memories,cangetwipedoutinasecond?Whileyou’recrossing aprettystreamonasunnydaytoeatbiltongwithyourdad? Peopledieforideasandcountriesandeachother.Iwould havediedforwhat?Afewlittlefish.Asandwich.Iwenttothe bathroomandlookedinthemirrorandthought:youaren’t much.Thatonemoment,17yearsago,stillsendsripplesinto myhours.Yourlifeisarag,thoseripplessay,ashadow. Sometimesyoufeelthepowerofyourexistenceflareinyou– throughyou–withsomuchintensityyourkneesbuckle.And yetasinglemisstep,somebadluck,aconvergenceofinstants andit’sgone.Youaren’tmuch. Andyetyouareeverything. – Anthony Doerr wrote Memory Wall (R129, For most oF our adult lives we inch our way through manhood. Some moments, though, propel us forward with such force that we know, in some fundamental way, we’ve changed. They arrive in all forms: you pop the question. Your buddy announces he has just weeks to live. Your latest sexual conquest leaves you wanting – more. What you say and do next clarifies your principles, makes your reputation and carves out your legacy. Or it does exactly the opposite. What will you do when your moment strikes? Succeed wildly or fail instructively, like these guys did. 1/Your Life Flashes Before Your Eyes BY AnthonY DoErr Your DEFining momEnts You’rE ABout to CrAsh! Jeremy Fry, a stunt driver and driving instructor who doubled Ryan Gosling in Drive, steers you away from danger 1 Lock in Look where you want to go. “It’s called target fixation,” Fry says. “Your body will try and take you there.” 2 Brake! (or don’t) Don’t brake until you have to. “You want the front tyres working 100% to redirect the car,” Fry says. 3 turn Less “If you make a hard turn, the front wheels might skid; they’ve exceeded their ability to grip,” Fry says. “Turn less, and the wheels may grab more.” First, have an argument. State a proposition and defend it, “even if that proposition is, ‘Jorge is the most lovable screw-up I ever met,’”says Jay Hein- richs, author of Word Hero (R164, Next, tame your imagination. “People always say, ‘Picture the audience naked.’ I don’t get that. I’d be, like, ‘Why is that guy’s penis a different colour than the rest of his body?’” says comedian Nick Kroll. “Instead, picture a person who thinks you’re funny – like your mom. And don’t picture her naked.” As you build to a big finish, keep in mind how you want to portray yourself. Funny guy? Sincere friend? “Clarify your relationship with your subject. Then get into the storytelling,” Heinrichs says. “Be clear and succinct. Acknowledge counterarguments, and then overcome them with logic. Save the emotion for last. Make your audience laugh or cry or, ideally, both.” You give the Big speech Depending on the friend, two good responses are: 1. “Shit!” 2. “Damn!” If this is your best friend, say something real: 1. “Let’s make that trip together while we still can.” 2. “We’ll work our way through Kübler-Ross together.” 3. “You need a haircut.” 4. “If you didn’t get a second opinion, you’re stupider than I already think you are.” The following statements make the dying cringe: 1. “If there’s anything I can do for you, all you have to do is let me know.” 2. “Get well soon!” 3. “I heard about this cure...” – Roger Ebert was a Pulitzer Prize-winning film critic. He passed away in April. 2 / Your Friend tells You he might Be Dying B Y r o g E r E B E r t First, have an argument. State a proposition and defend it, “even if that proposition is, ‘Jorge is the 3
  • 95. j u ly 2 0 1 3 109 no turning back now Learn her ring size, rehearse your lines, make sure she’s not allergic to roses – and please, remove your shoes – before trying this. Before you buy the ring and pick the spot, ask yourself these questions: have you lost inter- est in meeting other women? If your ex reached out to you, would that do noth- ing for you? Are you no longer interested in one-night stands? Do you miss her when she’s away? Do you think about plan- ning a life with her? Do you see her as the potential mother of your children? Has she met your friends and family? Do they accept her? Do you appreciate her not-so-attractive qualities? Are you ready to embrace them? Are your lives already inter- twined? Have you discussed finances? Have you had deeper conversations about what you want out of life? Where do you see yourself in the future? Do you know her goals? Her wants? Her needs? Do you know yours? Finally: have you answered yes to everything? Because logic will get you only so far. Now you have to lead with your heart. 4You’re Ready for Marriage. Maybe B Y T R a c e Y S T e i n B e R g
  • 96. 110 j u ly 2 0 1 3 20 December 1996, dawned clear and cold.Myfather,arunnerfor40years, wokeearly,laceduphis shoes and hit the bike path near the cottage he shared with my mother. Less than an hour later, two policemen knocked on the door and asked my mom if her husband had been out for a run. At that point she’d been a widow for 43 minutes, and I was a fatherless son. He’d barely reached his life expectancy. I can look back now with a little less emotion, a little more clarity, on that moment in my life. I did some things right and some things wrong; so did my dad. WRONG Exercise ≠ immortality, part 1 My dad and I were out for a run together about a month before he died, and he recounted an experience he’d had recently, when he fainted while running. Neither of us thought much of it, because, hey, he was in great shape. And so he was. He was also in need of immediate medical intervention. Death is an adversary worth respecting and fighting. But first you have to open your eyes. If you don’t autopsy, you’ll never know In those first gut-wrenching days when my father’s body lay in the morgue, my three brothers and I wanted him to rest in peace, not pieces – to let the crematorium flames complete the jour- ney from ashes to ashes, dust to dust. We didn’t ask for an autopsy, so we don’t know what killed him – heart attack, stroke, aneurysm? – nor do we know the extent of our own vulnerabilities. RIGHT Harvest the stories At the memorial service, I asked my dad’s colleagues what they remembered about him. I learned how my dad, an accountant for General Electric, had volunteered to save the ill-fated pension fund for Methodist ministers. Life is a narrative; fill in the story line so you understand it – whether the ending is good or bad. Exercise ≠ immortality, part 2 Not long before my dad’s last run, he showed me a chart by his hero, the running guru George Sheehan. The graphed lines showed two paths – one for exercisers, one for the sedentary. Both ended at roughly the same point, but the active people soared to their end. They weren’t immortal; but they were more vibrant, engaged, energetic, alive. My dad lived every minute. I intend to as well. “I’m agnostic,” Steve said, killing his can of cheap beer. I nodded, accepting, but the truth is I didn’t know what he meant. It was 1987, my first semester of varsity, a late night of watered-down beer and concentrated conversation. At 18, I was an expert in two things: local sports and Roman Catholic doctrine. I’d spent 10 years as an altar boy and had an audience with Pope John Paul II. I could recite Sun- day Mass start to fin- ish without thinking. My problem was, I could recite Sunday Mass without think- ing. That’s why I knew, in the dorm room with Steve, this was an important moment. So I asked, “What does agnostic mean?” “It means I don’t believe God exists but that I’m not certain he doesn’t either,” Steve said, nonchalantly. It’d never occurred to me that not every- one believes in God. I looked at Steve in shock, half expecting him to burst into flames. He just smiled. I wasn’t born Cath- olic. I inherited my religion from my par- ents, much like my thin hair and thick fingernails. It’s too easy, even as an adult, to mistake who you are for who others expect you to be. Steve challenged me to think – rationally – about my place in the universe and he taught me that a man must be brave enough to think for himself. But you don’t need to have all the answers. Whether it’s an issue with your wife, your boss, or your god, sometimes you need to be com- fortable not knowing – to be able to admit, “I’m agnostic”. – Bill Phillips is the editor-in-chief of Men’s Health US. She’ll always remember how you did it. So... Do it in person in a public place “with nothing emotional attached to it,” says Whitney Casey, a relationship consultant. (And don’t make it a bar – booze is a fight accelerant.) Keep your reasons vague, because specifics cause “delicious pain” – stuff people repeat to friends later to stay upset longer. You can list your feelings because you can’t fight feelings – they aren’t right or wrong, Casey says. They just are. Schedule a pick-up of her stuff when you’re not around; or help her if she wants. Leave it at that and just cut the cord. Don’t call her, don’t SMS her, and don’t comment on her Facebook posts, says Patti Feinstein, a dating coach: “That’ll give her false hope, and she’ll think she has a chance to fix it.” 6 / You End It with a Long-term Girlfriend It’d never occurred to me that not every- 5You Question God B Y B I L L P h I L L I P s 7/Dad Takes his Last Run BY PETER mooRE 8You’re Forced to Defend YourselfBY QuInTon “RamPaGE“ jackson
  • 97. j u ly 2 0 1 3 111 One time I’m at a club and this guy comes up to my best friend’s sister – a girl I treat like a sister – and asks if he can buy her a drink. She points to me and says, “Well, you’ve got to ask my brother,” which seems ridiculous, because she’s Asian. The guy doesn’t take it well. He says derogatory things. I tell him to just walk away. And that’s when the dude just winds up and hits me in the face. Now, I was a professional fighter at the time. At first, I was hesitant to defend myself. I was shocked. Then the guy hit me again. Well, that’s when I lost it. Survival mode kicked in. Suddenly I had the strength of 10 men. I hit him with my elbows and took him down to the floor. The fight was over in seconds. I wasn’t trying to hurt him, but it took four bouncers to pull me off the guy. I wanted to dominate him, to let him know: don’t be a bully. You never know what kind of man you might run into. – Quinton “Rampage” Jackson is a former UFC light heavyweight champion. He starred as B.A. Baracus in the 2010 remake of The A-Team. 1 Protect yourself Put defence first. “Tuck your chin into your chest. Get your hands up,” Jackson says. “Now you can catch any punch he throws.” 2 take him down Next, grab both his legs and take it to the floor. “Sit your knee on his diaphragm,” Jackson says. “Add one punch to the face – he’ll know he’s in trouble.” 3 hit the family jewels Still not subdued? Time to get dirty. “Muay Thai him right in the balls,” Jackson says. “It’s a bar fight. You want it over fast. Don’t play around.” Y o u r d e f i n i n g m o m e n t s When he takes a sWing If you can help it, don’t swing back. But if you have to, do as Jackson does
  • 98. 112 j u ly 2 0 1 3 A lot of comedians don’t do stuff on race any more, because they’re like, “I’m so over that...” But race comedy is my thing. I talk about race a lot in my shows. That’s my gap in the market, and I’m taking it. You’ve got to take the gaps when you see them. When I played rugby at school I played flank, but I’d often run the ball at centre. I couldn’t help myself. If there was a gap, I was going to take it. The thing is, sometimes you have to create your own opportunities, because there may not be any... and other times your ego will tell you there’s a gap, but actually there isn’t. When you look back, you’ll defi- nitely see there were opportunities that you missed. There will be things you could’ve done differently. But you can’t spend time dwelling on regrets. You have to take your chances, and then learn from your mistakes. I’ve failed more times than I can count. But that doesn’t really matter. The other day I was watching rugby and Jonny Wilkinson scored a drop goal. After the game, he was asked about it and his answer was: “Yeah, but I’ve missed many more.” show-stopper Siv Ngesi’s new show, Race Card, starts at the Baxter Theatre in Cape Town in September. Mean- while, follow him on Twitter at @iamSivN 9You see a Gap b Y s i v N G e s i
  • 99. j u ly 2 0 1 3 113 She arrived at my apartment straight from the gym and asked if she could take a shower. I can still remember – with a clarity that sends a dumb thrill through my blood – how she stood on one leg in my living room to peel off her sweaty yoga pants. This was a new moment. It was one of the first times in my life that I wasn’t going to grovel for sex, that I could relax into the experience, knowing she was as eager for uncomplicated pleasure as I was. And she was. God bless her – she was. She may have been the only woman I’ve ever been with who didn’t fake her enthusiasm for fella- tio. Her ass was so beautiful in the moonlight I wanted to snap a photo of it. We had sex and chocolate and whisky and lewd banter and more sex. Then it was morning, and I made her breakfast and brought it into the bedroom – where I discovered her fully dressed. “That was awesome,” she said, “but I gotta run.” Run? I stood in a sort of silent devastation. I wanted to say: What’s the hurry? Why leave at all? It’s the weekend. Can’t we just cuddle? But she had her phone out and was dialling a taxi. And it occurred to me at this precise moment, as I watched her lovely mouth feed my address to the dispatcher, that something had changed. I simply didn’t have the heart for any more one-night stands. Sure I was horny. That was never going away. But more than that, I was lonely. I wanted someone to scratch my back and eat my French toast and, you know, talk to me. Itwasahumiliatingrevelationforarogue bachelortofaceatage35,butthefranticcycle ofpursuitandconquesthadcometofeelhollow. Was I suddenly ready for a lifelong commit- ment? Not exactly. But I was open, at last, to the possibility of such a thing. – Steve Almond is the author of Rock and Roll Will Save Your Life (R253, Training is too often vanity based. We must tap into something bigger. Do another kilometre or another set not because you have to but because you can. Take that action for someone or something else. Dedicate your workout. Do it with intention and purpose, and to the best of your ability. You’ve seen it: the kid wearing a T-shirt for the grandfather who never saw him run a marathon. The woman cycling a race for her mom battling cancer. If you train only for abs or a bigger bench, then that’s all you’ll get. But when you train for something greater you will be capable of more than you thought possible – and you’ll get the abs and the strength as well. This unlocks the true power of fitness. When over 550 people get dressed up in tuxes for an event at Cape Town City Hall, it’s usually for a popular orchestral event. When the average age of the crowd is 30, something differ- ent is going down. In May, I attended an event called 5 For Change, a charity function in its second year that’s quickly gaining momentum. It’s not often you find a non- corporate gig so well focused and well organised, but that’s probably why it’s caught on: it has heart. Taking inspirati- tion from similar events overseas, 5 For Change was started by three young profes- sionals who wanted to raise the conscious- ness about local organisations making a difference. They see it as an opportunity for the young crowd to give back to their community through a fresh, fun concept. Basically, they identify five local projects each year and hold a black-tie gala event to raise funds. All the fund- raising, sponsorships, organising and promo- tion is handled by the founders who, with pro bono help, manage the benefit evening and funding. You don’t get Nik Rabinowitz, Gold- fish and The Rudimen- tals to perform for just any old skop. Well, it worked. Their ability to organ- ise an event most big organisations could only dream of and deliver to their ben- eficiaries should be a model replicated around the country. Find out more at 13 / You’re Heartened by Humanity B Y j a s o n B r o w n Take the time to make some introductions, because some of your new colleagues will barely know you. “The people you lead will now be watching your every move,” says Dr Robert Sut- ton, a professor of management science and engi- neering at Stanford and the author of Good Boss, Bad Boss (R183, Ten minutes of face time will ease anxiety and quash rumours. You’ll also have to draw new boundaries with your work buddies. “Creating social distance is wise,” Sutton says. You need to be able to dole out praise and promotions without being seen as playing favourites. You’ll also have to fire people. Don’t push; lead. “The best leaders constantly ask the people they lead, ‘What can I do to help you succeed?’” Sutton says. “Ironically, if they think only, ‘How can I succeed?’ they’re under- mining their chances of individual success.” Take the time to make some introductions, because some of your new colleagues will barely stylistkirstyhaupt@sixloveartistmanagementillustrationsbenwisemaniconsolivermunday Y o u r d e f i n i n g m o m e n t s 12You score a Huge Promotion 11/You want to skip Your workout again BY Peter moore 10You Have Your Last one-night stand B Y s t e v e a L m o n d
  • 100. b y j a c k d y s o n P H o t o g r a P H s l e v o n b i s s m e n ’ s H e a l t H / P. 1 1 4 M i x e d M u s c u l a r a r t s Advanced martial artists all have one thing in common: devastating physiques. Here we show you how you can get the brutal muscular benefits of five high-level disciplines on the gym floor. And if the ring’s your thing, learn to execute their knockout moves with deadly precision
  • 101. Y O U N E E D . . . CORE STABILITY “Any throwing action puts huge stress on your core,” says Jamie Hillman of Brixton Integrated Fighting Arts. Sprawling moves will give you the functional core strength you need to stay on top. A / Grab a punchbag or sandbag and hold it on your shoulder, or over your head if you can manage it. B / Throw it into the ground as hard as possible, kicking your legs back slightly as you do so to follow your “opponent” down to the floor. C / Now execute a “sprawl” by shooting your legs behind you and dropping into a form of push-up. Jump back up, grab the bag and repeat the move. Keep your back flat throughout. Aim for solid, ninja-like form, not floppy limp-wristedness. Perform continuously for one minute, then rest for one minute. Repeat for six rounds in total. THE SLAm SpRAwL JEET KUNE DOT H E K N E E T H R O W STEp OnE Set up your attack by baiting your opponent. Throw a quick left-hand punch high at his forehead, forcing him to duck. As you do this, lean slightly to your left, ushering him past with your punching hand. A high-pitched, shaky head scream will help here. STEp TwO Pivot on your left foot to drive your right knee into his solar plexus or head. Bring your right hand up to push him backwards, using his momen- tum to knock him down to the dusty ground. STEp THREE This will end up with him on his back. Finish him by drop- ping another swift knee. You can even grab his left arm and rotate all the way around to put him in a standing joint lock that’ll pop his shoulder. Victory is yours. A B C CHEST / ABS / gLuTES
  • 102. KaliT H E s p i n n i n g b a c k f i s T Step one Preparation is key here. Throw a left jab to make him flinch and step across your left foot as you do so. You should be almost step- ping sideways as you throw this set-up strike. Step two From there, rotate your body. Start with the legs, then the hips so that you’re already halfway round and it’s not too telegraphed. Lift your right leg a little and add in a slight kick to make it easier to spin around for the big finish. Step three Fling out a straight right arm as you spin. Hit with the bot- tom of your fist – this is more “street” if you can do it, and it’ll make you less likely to break a knuckle. End in your fight stance, should he still be standing. cheSt / gluteS / abS Y O U N E E D . . . dynamic power This Filipino martial arts technique starts in your legs, transferring power through your torso to finish in your arm. Prac- tise with the kettlebell swing to build muscle and improve multi-limb coordination. “Kettlebell moves are famed for working all the major muscles groups in sequence to manipulate the weight,” says Hillman. a / Start with a kettlebell on the floor between your feet. Bend your knees to pick up the weight with your right hand. Make sure that your back is flat and look straight ahead, not down. Now pull the weight up by extending your hips and knees. b / With a straight arm, swing the weight up until just above eye level. At the top of the arc, quickly release the handle and grab it with your left hand. Use the momen- tum to swing back down and repeat perform for one minute on each side. Then have 90 seconds rest. Do three sets in total. the Kettlebell Swing a b the Kettlebell a b
  • 103. SyStemaT H E r o l l i n g s T r i k E Step one Drop into your roll and keep your limbs close to your body so they take up minimal space on the ground (and to avoid them being stepped on). Now place your left hand by your opponent’s left foot. Resist the urge to shut your eyes. Step two Moving forward, draw your limbs in towards your core to accelerate the speed at which you rotate. As your head comes back to upright, extend your leg and unleash all centrifugal force and momentum into your foot. Step three Strike down towards his hip and upper leg with your heel. As your roll takes you up- wards and he falls, use your dominant position to set up a leg-lock, lifting his foot with your hand as you stand and tucking it under your armpit. quadS / abS / baCK Y O U N E E D . . . totaL athLetICISM Theprecisedivingandrollingmotionrequiredisunconventional buthighlyeffective.Usethisstrength/yogacombinationtohityour physiquein360degrees.Justkeepbreathing:“Withfulllungsyou areobstructivelyrigid,”saysSystemainstructorSamBenson. a / Start in a push-up position, weight on your knuckles. Now slowly begin to walk your feet around in a circle to your right. Keep your hands in place and allow your body to rotate around its axis as you move. b / Keep going until you end up in “the crab”, then twist back to the start. Don’t push it if you can’t complete the circle: even a slight rota- tion will hit your abs from new angles. Do one to your right, rest five seconds, then return to your left. Do as many as you can with- out stopping. rest for three minutes and repeat. the twIStIng Crab b a
  • 104. THE unilaTEra box quite low – you don’t want to KO the rest of your day. Stand with your feet shoulder-width apart, flat on the floor a metre from the box. Bend at the knees and hips and bring your arms up above your head. b / Explode off your right leg only, shooting your arms down to generate extra momentum. Land as softly as you can, your right foot completely on the box. Resist the urge to elbow someone. Step back and alternate with your left leg. Perform six reps on each side and then take two minutes rest. Do four rounds in total. THE unilaTEral box jump a / Start with the bo MUAY BORANT H E C L I M B I N G E L B O W STEp onE Close in on your opponent quickly. Prepare to lift your right foot and place it on his knee. STEp Two Push off from the floor with your left foot, using his knee as a step for your right. Place your left foot on his shoulder. Keep it smooth and stay light on your feet. Things are about to get pretty bad for him… STEp THrEE … Because from here, you deliver a downward elbow strike to the top of his head. Spring away if you can, or just follow him down to the floor and use him as your personal crash mat. gluTES / quadS / calvES Y O U N E E D . . . lowEr-bodY ExploSivEnESS Muay Boran is the moody big brother of Muay Thai: less ring- work, more street fighting. “To execute the Climbing Elbow, you need explosive power in your legs and glutes indepen- dently,” says Phil Tieu of Team Tieu. “Not all lower-body work in the gym calls for this, but one-legged bounds will build up the specific power-stability this elite move demands.” ba
  • 105. capoeiraT H E H u m m i n g b i r d Step one Start from a classic cart- wheel position (called an “au”). This is a deceptive movement that can be turned into a block or a kick depending on the circumstances. Check how much space you have beforehand. Don’t try this in your lounge. Step two Rather than completing the au, keep your eyes on your opponent and freeze your front hand. This forces your lead leg to kick overhead. Shoot your other leg in the opposite direction, so they’re as far apart as possible. Step three Your legs will act as counterweights, providing balance. Use the motion from your attacking kick to get back up gracefully, reversing your cartwheel and returning to the start. Pause for a second to wink at the crowd. armS / ShoulderS / cheSt a / Get down on all fours and place the soles of your feet against a flat wall. Your hands should be directly under your shoulders. Once in position, start to walk your feet up the wall backwards behind you. B / Walk your hands back towards the wall at the same time. Ideally, you should keep going until your chest is flat against the wall, but stop where you feel comfortable. Hold for 10 seconds, then reverse to the starting position. do three, rest 60 seconds, for three rounds. Hold the last rep. the reverSe wall walk a B wall wa all fours and erSe Y O U N E E D . . . upper-Body Strength It’sbasicallyakick fromaone-handed handstand,relying totally on your shoulders and arms. Prep for it with the Reverse Wall Walk. “It looks advanced but is actually an entry level tech- nique” says Bom- bril, an instructor at the Capoeira Academy UK.
  • 106. b y d y l a n m u h l e n b e r g m e n ’ s h e a l t h p . 1 2 0 thecompletecompaniontoselecting, prepping,orderingandeating yourfavouriteprotein perfect S
  • 107. teAK
  • 108. 122 j u ly 2 0 1 3 on the edge of the airport, when the meat-sweats began to take hold. I remember saying some- thing like “I feel feverish, turn the air-con up…” And suddenly there was a terrible roar from my stomach and my shirt turned wet. Cows were walking across the gravel road that our naviga- tor, Siri, had directed us to, and I couldn’t quite figure out if they were hallucinations or real. So I screamed at the driver: “Watch out for those goddamn animals!” Perhaps I should’ve paid the bovine a bit more respect? From January to March, votesteak. was home to all things meat and a place to nominate your top steakhouse in The Wolftrap Steakhouse Champion- ships. Steak was the hero and was judged according to ageing, flavour, juiciness and its accom- paniments. Fourteen steakhouses were good, five were excellent and the three that were excep- tional were visited again. These finalists – whose chefs have proffered tips in this article – are ambassadors of meat: celebrating provenance, offering a variety of cuts, insisting on lengthy matura- tion processes and theatrically displaying their beef. Look, we don’t actually need to eat animals, and could prob- ably get by on vegetables and, er, whatever else vegetarians eat. That said, protein-rich foods – the best of which is steak – build and repair muscle and bone tissue, satiate hunger and provide energy, so we’re going to continue to eat meat, thankyouverymuch. However, if we’re going to take a life solely for our pleasure we’ll then need to respect the sacrificial beast. Those aver- age steaks and mystery meats? Fuhgeddaboutit. 1 After you’ve flipped the steak, move it to the far side of the pan. Arrange aromatics such as smashed garlic cloves, thyme or rosemary branches, or peppercorns nearby. JP Rossouw, the man behind the Rossouw’s Restaurants guide, reckons it’s all about provenance. “That’s knowing where the food comes from – not which super- market, but which farm. This simple concept is the heart of all great food. If you know where it comes from you’ll take more care in preparing it well. Also, you are less likely to be caught out by donkey pretending to be beef.” Pete Goffe-Wood, of Mast­ erchef fame and judge in The Wolftrap Steakhouse Champi- onships, describes the perfect steak as a glistening red that’s been cooked just enough to stop it from eating your side salad, framed by a darkly delicious char, and spitting out juice with every bite of richly complex umami-savouriness. You should keep this in mind the next time you dig into a delicious steak, whether that’s at home or at your local steak- house. The recommended daily allowance is a laughable 175g, which sounds like something you’d throw to the cat, so prepare for the uncomfortable and incon- venient feeling of your body working harder to break down all that protein… On the up, those meat-sweats are just the result of your body actively burning up kilojoules, and if you need more convincing, remember this: it’s low in kilo- joules; high in B12, the vitamin that aids your thinker-function- ing and nervous system; packed with iron – the guy responsible for carrying oxygen to the brain; and is a rich source of creatine, which increases muscle mass, decreases body fat and improves endurance. Add a glass of red wine and you’ll get antioxidants and heart-protective effects. “The challenge of having a steak-specialist restaurant is that people walk in thinking that they can cook a better steak than you.” Steve Maresch, proprietor and chef at The Local Grill in Park- town North, and winner of our inaugural The Wolftrap Steak- house Championships. Devour these tips and you just might… WeWere someWhere around Lanseria time to baste Spooning the pan juices over the steak as it cooks boosts flavour and creates a rich, even sear.
  • 109. j u ly 2 0 1 3 123 2 Using an oven glove or a kitchen towel, tilt the pan towards you so the sizzling pan juices collect along one side. Add a pat of butter, along with your aromatics. 3 With a large spoon, pour the pan juices quickly over the steak, repeating to fully saturate it. TheCaseForGrain We’re always on about grass-fed, but there’s merit in grain-fed beef too. One of South Africa’s leading grain-fed beef suppliers and an A-list supplier to Woolworths, Chalmar Beef, invited Dr Jude Capper, adjunct professor of animal sciences in the Department of Animal Sciences at Washington State University and an internationally recognised Livestock Sustainability Consultant, makes a case for grain-fed beef. 1 Why do you believe that feedlot is the more sustainable choice? “Using modern technology to improve beef yields, in a humane way that is also environ- mentally viable, is the only way we are going to be able to feed the 9.5 billion people who will be living on earth by 2050. There is a place for both grain-fed and grass-fed beef. We’re not saying grain-fed beef is the only choice – but we are hoping to help people make balanced, informed decisions based on the facts. This is crucial for all consumers of beef, both in South Africa and around the world.” 2 What about hormones and antibiotics in feedlot beef? “One 200g steak from an implanted animal contains 5.1ng of oestrogen while one birth control pill contains 35 000ng.” 3 is it not Wasteful groWing grain for cattle? “Grain-fed beef production makes use of forages and by-products that humans don’t eat, adding to its sustainability and efficiency.” RaRe Hold out your left hand with the palm open and the fingers relaxed. Now press down on the ball of your left thumb with your right index fin- ger. The flesh will feel soft and loose, exactly how rare steak should feel. MediuM To tell how a pink steak should feel, hold your left hand out with the fingers and thumb extended but close together. The ball of your hand will feel a little firmer, just like a medium steak should feel. Well done Hold out your hand with the fingers and thumbs extended and held apart. Now touch the ball of your thumb. That’s what a well-done steak feels like. C o o k P e r f e C t S t e a k Need to tell when your steak is ready? Do this: chef tip “South Africans play it safe, and safe is good, but great beef means exploring the whole bovine: cheek, shin, brisket and chuck all have incredible taste.”– Steve Maresch of The Local Grill How would You like THaT done? Meat can be cooked to various degrees, from very rare to well done. Why Well done is bad A study in PLoS One reports that eating well-done beef may raise your risk of developing prostate cancer. The resear- chers noted a 50% higher risk among consumers of well-done beef than among people who ate rare to medium beef. Cooking meat “well” can create chemical com- pounds that have been linked to cancer, according to the study’s lead author, Dr John Witte, a professor at the University of California at San Francisco. temperature at centre of meat in degrees Celsius. Very rare 46-52 rare 52-57 MediuM rare 57-63 MediuM 63-68 MediuM Well 68-74 Well done 74 Chef Pete Goffe-Wood shows you how to check the tenderness of your steak at
  • 110. 124 j u ly 2 0 1 3 Check out for how-to videos of chef Pete Goffe-Wood preparing these cuts TherighTcuT Dave Riley, third generation butcher at Bill Riley Meat, sourced us some of the finest free-range, grass-fed steaks from his supplier at Spier, Angus McIntosh, free of hormones and antibiotics and full of goodness. 2 3 Club Steak aka bone in sirloin, prime rib… The bone locks in the juices and flavour so you always get a better cut and taste of beef. This particular piece has been dry aged for three weeks, giving it a much richer flavour. This style is côtedeboeuf, a French cut, and the marbling not only makes it tender, but gives it a deep, rich flavour. It’s also a cinch to cook as the cut tends to have even thickness, making it easy to cook to a consistent temperature throughout. About R73 per kilo Fillet Mignon Fillet is the most expensive and overrated steak out there. It’s pretty boring and the blandness of the cut is usually countered by covering it with a sauce. We’ve taken the end bit and wrapped it in the finest ham to make it more interesting. The typical cut is the middle and chefs don’t want it because of the awkward shape. It’s a soft cut so the smokiness of the bacon will help. It may taste like butter going down, but fillet is actually one of the leaner, lower-kilojoule steak cuts available. To enhance the cut’s meatiness, season it aggressively. R150 per kilo 1 Skirt This is a thin cut that packs potent flavour. It’s the inner flank of the beast and the texture is really defined, so you can literally tear it apart with your hands. It’s known as a poor man’s steak, but is really tasty and if done properly is so soft and succulent. Be careful not to overcook it as it can go from chewy to downright tough if overcooked. Just flash fry on a hot pan for a few minutes. It tastes best when sliced across the grain before serving and leftovers make a great addition to salads, or filling for sandwiches, tacos and pies. About R55 per kilo CheF tip “My sauce is olive oil. We offer sauces – pepper, hollandaise. I have to, or I go out of business. But the two must be separate. When I eat meat I want to taste the flavour of the meat.” – Giorgio Nava of Carne SA Ageing Ageing enhances beef two-fold: flavour and tenderness. That said, it’s an expensive process as you lose about half the weight between when it arrives from the butcher and when it’s served on your plate. “People will criticise our prices, comparing us to what beef goes for a kilo at their local supermarket, but not knowing that we’re selling half of what we brought in,” says Giorgio Nava of Carne SA restaurant in Cape Town. Still, what it loses in weight it makes up for in a greater concentra- tion of taste and tenderness. Steve Maresch, chef and owner of The Local Grill in Joburg, explains the two ageing processes: Dry ageing Meat is left in a cold room where it dries out and loses up to 25% of its weight in water, which makes it more concentrated in taste. Enzymatic processes inside the meat break down muscle and tenderise it from the inside out. The constant flow of air around the meat results in a dark patina on the surface, which is then trimmed off. Expect a mineral-rich taste that will intensify over time until taking on an almost blue cheese taste. Wet ageing Meat is placed in a tight vacuum- sealed bag where it lies in its own juices. The enzymatic processes take place and after being removed from the pack after 30-40 days the meat has been infused with its own juice. It’s easier and more economical, but the taste just isn’t the same. the ageing Cheat Want to give your steaks more oomph without springing for the dry-aged stuff? Here’s a simple seasoning trick: add a few shots of high-quality soya sauce to your marinade, or forgo the marinade and just lay your steak down in a puddle of soya sauce for 30 minutes before cooking or grilling. (Be sure to blot the meat dry before applying heat.) The soya imparts what the Japanese call umami – the fifth taste sense, a rich but subtle flavour that mimics the savoury, nutty flavour you find in steakhouse beef.
  • 111. j u ly 2 0 1 3 125 Watch how to whip up this sauce at The Red ScaRe Don’t fear red meat: researchers at Harvard found no evidence linking consumption of beef, lamb or pork to an increased risk of heart disease or diabetes. But they did find a correlation between eating processed meats and a higher risk of having those conditions. Why? Processed meat contains more kilojoules and sodium than unprocessed meats do, according to a study review in Circulation. Likewise eating red meat doesn’t raise your LDL (bad) cholesterol, according to UK researchers. In their study, 1 152 people were tracked for 10 years; those who ate as much as 225g of meat daily had the same levels of LDL cholesterol as those who ate no more than 30g a day. One likely reason: about two-thirds of the fat in red meat doesn’t raise bad cholesterol, according to previous studies. decipheR The WineliST How to pair wine with steak “Steak is obviously red wine’s biggest mate – for more mature steak go with a vintage red; for steak with sauce go with a younger red. Shiraz and Cabernet Sauvignon are your best bet.” – JP Rossouw, of Rossouw’s Restaurants guide Why do restaurants have such large mark-ups? “Everything that a restaurant serves you carries a mark-up – that’s the business of a restaurant – so it’s unfair to query all prices. But if the wine prices are really ludicrous you should be getting the following to justify it: a great list, with vintage wines; good and knowledgeable wine service; and decent wine glasses.” – JP Rossouw, of Rossouw’s Restaurants guide perfectsides Noneedtocookaseparatebatch ofcreamedspinachtoroundout yoursteakhousedinner.Instead, whilethesteakrestsonthecut- tingboard,pouroutmostofthe fatinthepanandaddhalfabagof washedspinachleaves(discarding anytoughstems).Tosstheleaves overmediumheatuntilthey’re wilted–anddeeplyflavoured– bythepanjuices.Seasonwith saltandfreshlygroundpepper. What You’ll Need 250ml water 250ml white wine 250ml white wine vinegar ½ onion finely chopped 250g butter 3 egg yolks 10g tarragon, roughly chopped method: Combinethewater,wineand vinegartogetherwiththefinely choppedonioninasmallsaucepan andcookuncovereduntilithas reducedbytwothirds–thisisthe reduction.Measure100mlofthe reductionandkeepittooneside. Meltthebutterandkeeptoone side.Mixtogetherthereduction andtheeggyolksinastainless steelorglassbowloverapanof simmeringwater.Whiskthemix- turecontinuouslyuntiltheeggis cookedandthemixtureisatribbon stage.Removefromtheheatand slowlywhiskinthemeltedbutter. Seasonwithsaltandpepperand addthechoppedtarragon. pukka chips What You’ll Need 600g large potatoes (preferrably Sandveld) 2l vegetable or palm oil Salt to taste Serves 4 method: Peelthepotatoesandcutthe chipsintowhateversizeyou prefer.Rinsethechipsundercold wateranddrainwell.Heattheoil to120°C.Addthechipsinbatches (ifyouputallofthematonceyou’ll reducetheoiltemperature). Cookforabout10mindepend- ingontheirthickness.Takeone outtotest–itneedstobecooked through.Youshouldbeableto squashitifyousqueezeitfirmly. Removefromtheoilandleave onawireracktodrain.Thispro- cessiscalledblanchingandcan bedoneinadvance. Whenyouarereadytoservethe chips,heattheoilto180°Candadd thechips,onceagaininbatches andfryuntilgoldenbrown.Drain, seasonwithsaltandserve. Béarnaise sauce spinach, But simpler Pair these with your main course and you can’t go wrong. Chef Pete Goffe-Wood’s easy-to-follow recipes are the ultimate steak accompaniments photographsSeancalitz(OpenerandSideS),miShagravenOr(cOOking andeating),JameSgaraghty(meatcutS)foodstylistbritadupleSSiS “Provenanceisveryimportant–asitisforwine–andeveryregionorareaisdifferent.Americanbeef,Irish beef,Japanesebeef,Australianbeef,Argentinianbeefetc.arealldifferentinflavour.Ineachcountry butcherscutthemuscleindifferentways,SouthAfricacuts17parts,Italy24/26parts,andeachpartis idealforcertaindishes,”saysGiorgioNava,chefatCarneSArestaurantinCapeTown.“GradinginSouth AfricaisdoneaccordingtoageandAAAprimeisabovinethatisjustgettingitsfirsttooth.Soit’sstillyoung withlimitedintra-muscularfat,andrelativelylean,”saysSteveMaresch,chefatTheLocalGrillinJoburg. Does Your Meat Make the GraDe? The guys at Bill Riley Meat gave us their breakdown a Young, 2 years old. Most expensive. (No marbling in A grade) aB 2–3 years old B 3–4 years old (Will have the best marbling) c 4–5 years old. Least expensive. a0 No fat content a1 Little fat a2 Decent amount of fat (the most expensive) a6 Incredible amount of fat, Wagyu Beef
  • 112. M H p r o M o t i o n The Wolftrap Steakhouse Championships aimed to identify South Africa’s best steakhouse through a competition comprising of two stages: a public vote followed by assessments by expert judges. The Open Round called for nominations from the public and in three months we had 216 569 votes and some 22 000 impressions on The top five as voted by the public were sup- plemented by an expert’s selection of highly rated steakhouses. The Play-Offs took place in April, where the judges visited each of these steakhouses and scored them according to the same set of strict criteria. At the end of this round the judges announced the Top Three: Little Havana in Umhlanga, The Local Grill in Parktown North and Cape Town’s Carne SA. The top three were visited on three consecu- tive days in May by all the judges in a “Steak Off”. Whereas previously we’d been unannounced, this time around we’d let the chefs know our intentions and asked them to wow us. Wow us they did. The announcement was made later in the month at a media event in Cape Town hosted at The Pot Luck Club by chief judge and convenor JP Rossouw. Rossouw kept us in suspense for as long as possible, while chef Luke Dale-Roberts served up variations of the sponsored Chalmar beef. After five months of serious steak, The Local Grill was announced as the winning restaurant with proprietor chef Steve Maresch taking the honour of the inaugural Steakhouse Champion. After five Months of MeAtWe hAve AWinner THE WINNER:SteveMaresch(centre)fromTheLocalGrillwith(fromleft)MarcKentfrom TheWolftrapwines,JPRossouw,IngeHoffmann,judgesPeteGoffe-WoodandArnoldTanzer GREAT EATS: Luke Dale-Roberts from The Pot LuckCub served his creations THE FINALISTS: Martin Lombard of Little HavanainUmhlanga, winnerSteveMaresch ofThe LocalGrillin ParktownNorth andCapeTown’sfinalist, CarneSA’sGiorgio Nava THIRSTYWORK:TheWolftrap winewas served with allthe delicious dishes
  • 113. Contact your nearest dealer K13368/4143Aprilia South Africa SRV 850 ABS Scooter Aprilia South - Tel: 021 761 0157, 33 Main Road, Plumstead, Cape Town • Auto Motorcycles - Tel: 041 581 1699, 153 Heugh Road, Walmer, Port Elizabeth • Bike & Quad Clinic, 196 Manume Ndemufayo Avenue, Southern Industria, Windhoek - Tel: 064 61 30 2594 • Bloem Power Sport - Tel: 051 448 3797, cnr Hanger & Henry Roads, Bloemfontein • East Coast Motorcycles - Tel: 031 566 3024, 10 Meridian Drive, Gateway Crescent, Umhlanga Ridge • Fourways Motorcycles - Tel: 011 465 1540, Unit 1, cnr On The Straight, The Straight Rd, Fourways • Holeshot Motorcycles - Tel: 011 823 5830, Shop N5, K90 Centre, North Rand Rd, Boksburg • Race Preparations -Tel: 012 342 6994, 1212 Pretorius St, Hatfield, Pretoria • SpeedbikeAprilia - Tel: 018 464 1885, 60 Voortrekker Road, Klerksdorp • V Custom Cycles - Tel: 0861 822 835, 1290 Heuwel Avenue, Centurion Aprilia SRV 850 conquers another first: after being deservedly crowned as the most powerful, fastest and technological scooter on the market today, it has also become the first (and one of the only) in the maxi sport segment to have the double ABS/ATC system, thus reaching a level of technical sophistication until now reserved for the most exclusive motorcycles on the market. Arriving Soon
  • 114. shewearsguess
  • 115. byameliafrenkel photographsgavino’neill W h a t y o u d o n ’ t k n o W c o u l d b e s a b o t a g i n g y o u r s e x l i f e . b u t W h a t y o u ’ r e a b o u t t o l e a r n c o u l d h e l p y o u d i s c o v e r u n t a p p e d p l e a s u r e men’s health p. 129 DarkestDarkest secrets RevealedReveal SexSe ( a n d h o t t e s t ! ) Deepest, exclusive third annual sexsurvey
  • 116. 130 j u ly 2 0 1 3 L E S S O N 1 : f O O L S r u S h i N to music videos, Instagram, YouPorn and newspapers featuring incestuous celebrities and dirty politicians. And with its ubiquity and availability, our sexual preferences and pleasures are constantly evolving. So it stands to reason that we should all be more informed about it, better at it and getting more of it than ever before, right? To find out, we polled over 1 000 women (most of them aged between 25 and 30) about what they’re getting, what they want and what they secretly wish you knew. Then we collated the data, compared it to international studies, and grilled you guys to see just how you’re measuring up. A quarter of the women we surveyed are having sex at least once a week, in comparison to just 18% of the men. And it gets worse: our survey found that more men than women are having no sex at all – in fact, far more men are getting no sex than the lucky guys who’re getting it at least once a week. “Men have ideas about what sex should be like, but some of those ideas are impractical and very limiting,” says sex educator Lou Paget, author of The Great Lover Playbook (R177, With insight from our survey and expert advice, you can equip yourself with the knowledge and skills to change the playing field, increase your strike rate… and up those averages. measuring up. quarter of the wo ek, in comparison survey – in who’re B O N u S : Sexual novelty re-creates those early-relation- ship, take-me-now hormones, says psychiatrist Dr Daniel Amen, author of The Brain In Love: 12 Lessons to Enhance Your Love Life (R166, “‘Foreplay’ is a terrible word because it implies that it’s leading to something more important,” says sexuality counsellor Dr Beverly Whipple, co-author of The G Spot and Other Discoveries About Human Sexuality (R211, “You’ll both have more fun if you think of it as sex play and make it about discov- ering and enjoying each other, not just reaching the finish line.” Your move? Tell her you want to go three sack sessions sans penetration. Ditching the same old script – foreplay, sex, cuddling – will help your creative instincts spring to life. Sixty-three percent of the women polled chose between 15 and 30 minutes as their ideal duration for foreplay. L E S S O N 2 : k i S S i N g i S S t i L L t h E B E S t f O r m O f f O r E p L ay 93 Sex is everywhere – from billboards to music videos, Instagram, YouPorn and newspapers featuring inces celebrities and politicians its ubiquit availabilit sexual and Bottomofherlist?Watchingyoumasturbate.Touching yourselfandturningherintotheobservercanbesexyand voyeuristic,butitcanalsobeveryalienating.Ratherchoose gamesyoubothcanplay. 2 / Manual stimulation of her genitals 3 / Manual stimulation of your genitals 4 / Oral stimulation of her breasts 5 / Manual stimulation of her breasts 6 / Oral stimulation of her genitals 7 / Oral stimulation of your genitals 8 / Massage 9 / Talking dirty 10 / Penis breast play 11 / Using sex toys 12 / Watching porn together Percentage of female respondents who chose kissing as an important form of foreplay. Followed by... shewearsjockey
  • 117. HESAID,SHESAID! 41% 46% What’s the state of your hair down there? You’re out of sync: The majority of the male respondents want sex in the morning, but almost half the women want sex in the evening or at bedtime. He said: trimmed regularly She said: shaved completely
  • 118. 132 j u ly 2 0 1 3 L E S S O N 3 : O r a L i S N ’ t O u t O f t h E q u E S t i O N 35Percentage of women who said they perform oral because you enjoy it. L E S S O N 4 : g i v E m i S S i O N a r y a N u p g r a d E Accordingtothefemalerespondents,Cowgirlisstillriding highintopspot(thesameaslastyear’ssurvey),butplain oldvanillaMissionaryhasbeenbumpeddowntherank- ingsofpreferredsexpositions.Butallisnotlost:Mission- ary’ssexiersibling,theLegs-UpMissionary,gotplentyof votes.It’stheguys’toppick,followedbyCowgirl.Seated RearEntrywastheleastfavouriteforbothsexes.Here areherotherfavourites… reverse CowgirlThe position she’d most like to try, along with sitting in your lap, facing you. This might come as a surprise: the second highest result – at 33% – showed that women love per- forming oral sex. Two percent is also all that sepa- rated her prefer- ence to receiving (63%) over giving (61%) oral sex during foreplay. You don’t have to beg for a blowjob – she’s into it when it’s mutu- ally beneficial, and when she knows she’s pleasing you. So what could be better than enjoying both at the same time? The famed 69 can certainly be a thrill (the first time, anyway), but in general it’s complicated, “ ” uncomfortable, and distracting. “The antici- pated outcome is a mutual orgasm,” says Eric Marlowe Garrison, a sexu- ality counsellor and author of Mastering Multi- ple Position Sex (R222, kalahari. com). “But most of the time, you’re concen- trating so much on what’s going on in front of your face that you’re not able to become aroused yourself – or vice versa.” Plus, you’re both in constant motion, which decreases the likelihood that either of you will receive the precise pressure that works. y O u r m O v E : Lie on your side facing your partner’s lower half, and rest your head on her inner thigh. Have her do the same. Paget points out that stimulating each other while on your sides allows for subtler and more targeted motions. L E S S O N 5 : t O E N S u r E S h E O r g a S m S ( m ay b E m O r E t h a N O N C E ) , b u i L d a N d p L a t E a u 1out of 2 The number of women who typically orgasm during sex. Almost double the amount of women say they have three or more orgasms than none at all. AsurveyofsextherapistsintheJournalofSexualMedicine foundthatsevento13minutesisthe“desirable”lengthforinter- course.Thismightshockyou,especiallyifyou’rethekindofguy who’sspentyearstryingtolearnhowtolastlongerinthesack. Thetruthisthatmostofthetimeit’sgoingtotakemuchmore thanjustintercoursetoheatherupandsendheroverthetop. Variedactionwilldrivehercrazy,saysPaget.“Themajority ofwomenwouldratherhaveintensestimulationforashorter periodoftimethancontinuousandunendingsensation,”Men andwomenreachorgasmthroughdifferentpaths.Whilea man’sarousalislikeapyramid,continuouslygrowinguntil climax,“awoman’sarousalislikeastaircase.Sheneedsto build,plateau,build,plateau,”saysPaget.Thismeansyou’ll needtomixitupabit. “Getoutofthegenitalsexmodeandintothesexplaymode,” Garrisonsays.“Manypeoplethinkoralsexhastocomebefore penetration.Instead,uselotsofsexplayingeneral–kissing, squeezing,oralsexandsoon.Anddothisbefore,during,after, oreveninlieuofpenetration.”Thegreatnewshereisthat youcanstillhavesexforhours,aslongasyouthinkofsex asanytimespentrollingaroundnakedtogetherratherthan justintercourse. She’SGot theLookThe top 5 sexiest female celebrities, as voted by Men’s Health readers Jessica Alba Megan Fox Mila KunisScarlett Johansson Jennifer Aniston 26cowgirl 19missionary with legs up 19kneeling doggie-style 10missionary 13 facing yousitting on your lap 4 spooning 3 reverse cowgirl 3 standing doggie-style 1 standing HE vs SHE 40% oF Men SAy They’re very coMForTA b l e n A K e d, w i T h l eSS T h A n 1 % b e i n g v e ry uncoMForTA b l e . M e A n w h i l e , 2 4 % o F wo Men Are very coMForTA b l e A n d T h r e e p e r c e n T v e ry u n c o M Fo rTA b l e w i T h o u T T h e i r c loT heS on. I love being naked
  • 119. j u ly 2 0 1 3 133 ten L E S S O N 6 : b E h E r h a N d y m a N 33The percentage of women – in the majority by a margin of 10% – who said that clitoral stimulation by you was most likely to make them orgasm. Onlyhalfofall womencanreach orgasmwhensex lasts10minutes orless,according toa2009study publishedinthe JournalofSexual Medicine.That meansthat duringaquickie, you’llprobably finishandshe won’t.“Most youngerwomen wanttheirpart- nerstoslowdown andusetheir handsand mouthsmore,” explainsDrJuliet Richters,an Australiansex researcherwho surveyedmore than19000peo- pleforherbook DoingItDown Under:TheSexual LivesofAustra- lians(R222, eBook,kalahari. com).Inher survey,morethan 90%ofwomen wereabletoreach orgasmwhen theirpartners usedonlyoral andmanual stimulation. Ifyou’re worriedabout 20-plusminutes ofexhausting tongue-lapping, though,don’tgo faster–itwon’t makeherreach orgasmsooner. Ifanything,slow down.Thegen- tlerandslower andmoreconsis- tentyouare,the quickershe’ll arrive.Another option:enlist help.Asmall vibratoronher clitorisandyour moistlipsevery- whereelseshould dothejob. eyes TheThingshe’d likeyouTocompli- menTfirsT,followed byhersmile.only fourwomeninToTal saidTheywanTyou TocomplimenTTheir shoesfirsT. herTopfanTasies... Having sex in public Sex with a friend/colleague Having a threesome Sex with a stranger A same-sex experience #1 #2 #3 #4 #5 by the numbers... Women who mean to use a condom with a partner, but get carried away and often don’t. Seven in 10 say they always do. 7Men and women who masturbate twice a week. The majority of males said they go solo once a week. fourWomen who say masturbation was their secret. Fantasising about others was the biggest secret, with less than 1% keeping an STI secret. onein oneinevery 1/
  • 120. 134 j u ly 2 0 1 3 L E S S O N 7 : S i z E d O E S N ’ t m a t t E r . E m O t i O N a L c O N N E c t i O N d O E S y O u r m O v E : Insteadofin-and-outthrusting,“have hergrindagainstyouincircles,”sayssexexpertTraceyCox, authorofHotSex:HowToDoIt (R149, “Keepasmuchofthebaseofyourpenisincontactwith herouterlipsaspossible.”Anotheroption:placetwoor threepillowsunderherbutttoliftitoffthebedatanangle. You’llrubagainsthermorewhenthrusting. Since she’s not getting any emotional feedback from Mr Rabbit, the survey confirmed that you don’t have to be intimidated by her sex toys. The majority of female respondents said that they’re comfortable with sex toys, but don’t always want them in bed. The most important element to please her is emotional connection. That’s followed, in order, by your thrusting technique, foreplay,youroralsextechnique,theduration ofintercourseand– lastly – your penis size. Ninepercentofthemenwesurveyedhavehad26ormoresexual partners,whereasonlyfourpercentofthewomensurveyedclaim tohaveasmanynotchesontheirproverbialbedposts.Infact,the majorityofthewomen’sresultsrangedfromonepartner(the most)tofive,withlowestresultsrankingbeingbetween16and25 partners.Theguys’numbers,ontheotherhand,onlystarted taperingoffafter17. Womenwhosepersonalitiesareverywarmorverycold–and alsodominant–tendtohavemoresexualpartners,astudyinthe JournalofResearchinPersonality found.Warmwomenmayseek emotionalconnectionsthroughsex,sayspsychologistandstudy authorDrPatrickMarkey.Colderwomenoftendon’tpursue affection,sotheymayseekmorepartnersandlesscommitment. 3 out of 5Women who have never lied about their “Number” (of sexual partners). L E S S O N 9 : S t O p O b S E S S i N g a b O u t h E r “ N u m b E r ” * O r w h E t h E r S h E ’ S f a k i N g * * * It’s lower than yours ** She’s probably not Cheat on me & you’re gone “ “ Q: How do you feel about sex toys? A: It’s an essential part of my sex life. 7 2 of3 out of 53 out of 53 out of 5of3 out of 53 out of 553 out of 53 out of 53 out of 53 out of 5553 out of 553 out of 555553 out of 53 out of 5 dry spells ThemajoriTyofThefemalerespondenTshavegone wiThouTsexforThreeTofivemonThs.ThelongesTTimemosT guyshavegonewanderinginThesexualdeserT?onemonTh. So what countS aS ch eating? not juSt kiSSing, Sex and oral Sex, ac c o r d i n g to t h e f e m a l e r eS p o n d e n tS : 6 3 % Said flirting via SmS/Social networkS co untS aS ch eating to o. You c h e at a n d Yo u’re out, according to 70% of the wom e n S u rv e Y e d. 7 5 % o f t h e m e n S u rv e Y e d Sa id the Same. He vs sHe
  • 121. j u ly 2 0 1 3 135 3 Red Means stop YouhaveahigherchanceofgettinglaidifYou’re marriedthanifshe’shavingherperiod.A full 57% of wo m e n sAid they would sAy no to sex if he’s mArried, 48% wou l d sAy no if there’s no condom; And 38% wo uld turn you down if they’re too drunk. A whopping 71% of wom e n A r e n ’ t i n t e r ested in sex if they’re menstruAting. Maybe you have 50 Shades of Grey to thank, but our male and female respondents were not afraid to experiment. Here’s what men and women have tried, plus what she’d like on the menu… Percentage of women who say they “fake it” every time. L E S S O N 1 0 : r E L a x ualMedicine found thatstressabout sexualperformance significantly decreasesfemale arousal.“Whatever youdo,don’tlook upandask,‘Areyou close?’or‘Didyou come?’”Whipple says.“It’sdistract­ ing,anditadds unnecessarypres­ sure.”Seeifyou’re ontherighttrack byaskingquestions suchas,“Doyou likethat?”and “ShouldIkeep doingthat?” instead.Andif you’rewaitingfor hertoreachorgasm duringpenetration, it’ssometimesbet­ tertofinishfirst, ratherthanholding outforhalfanhour. “Womendon’thave orgasmsevery time,andthey knowit’snotneces­ sarilytheirpart­ ner’sfault,” Whipplesays. Taketurns,Lev­ koffsays.“Youcan alwaysgobackand useyourhandsand fingerstoplease her,ifshe’sstill turnedon.” What’syourpri­ marygoalduring sex?Forguys,it’s herorgasm.For women,it’scon­ nectingwiththeir partner.Infact, sheratedhaving funasbeingmore importantthan eitheryouorher achievingorgasm. Lightenup!Des­ perationsinksher sexdrive.A2008 studypublishedin theJournalofSex- kinky! Top five things she’d like to try: Being tied up Dress-up and/or role play Using handcuffs Watching in a mirror Tying him up *Choking games were also last on her list of things to try. E r O t i C a C t : Dirty talk 7164 Threesome with another man 76 Tried asphyxiation*2 Been spanked 6845 Used a vibrator on me 3748 Used a vibrator on him 914 Threesome with another women 117 Tied him up 2625 Used handcuffs 1720 Spanked him 2827 Been tied up 3429 L E S S O N 8 : g E t C r E a t i v E a N d . . . kinky! SOuth afriCa’S SExiESt CitiES Our annual survey reveals the sexual behaviour of the modern South African man… and explains why every- body outside of joburg is late for morning meetings SA’S BUSIEST CITY Where men report having sex 5 or more times a week East london joburg Port Elizabeth Cape Town SA’S MOST REVVED UP CITY Where the most men report having had sex in a car Pretoria East london joburg Cape Town MoRnInGIs the favourite time of day for sex in Pretoria (34%), Bloemfontein (25%), Durban (29%), East London (29%) and Cape Town (32%). Joburg (29%) and Port Elizabeth (30%) prefer the evening SA’S HARDEST WORKING CITY Where the most men report having had sex in the office Bloemfontein Durban East london joburg SA’S WETTEST CITY Where the most men report having had sex either in a swimming pool or in a jacuzzi Bloemfontein joburg Pretoria Cape Town MIssIonaRy(withherlegsup) The sex position that came out on top across the nation, but men in the Mother City also report enjoying a bit of kneeling Doggie Style (21%) 26 JhB PTa BLoEM Dur CT 26 25 24 21 SA’S HANDIEST CITY Where the most men report masturbating 5 or more times a week East london Bloemfontein Pretoria Port Elizabeth Watched porn with a partner61 Phone/SMS/Skype/Chatroom sex53 One night stand52 Had anal sex35 Filmed/photographed yourselves33 Same-sex experience15 h E r h i m modelsmias@icemodels,chelsea@icemodels
  • 122. Winter Wonderland Winter Wonderl Winter nderl Winter nderl
  • 123. DepenDing where you are in the country, winter is either colD anD wet, or colD anD miserable. either way, you’re going to neeD our hot winter checklist to heat things up… by amelia frenkel and laura roberson men’s health p. 137 photographs jacques weyers
  • 124. 138 j u ly 2 0 1 3 Spring has flowers. Autumn has poetry. Summer has hot nights and days at the beach. And winter? What does winter have, apart from dark mornings, cold days, impenetrable layers of clothing, and tedious time stuck indoors? Ah, but there’s the key to it all. Because while you may prefer bikini season, she probably doesn’t. In fact, sunbathing may be more nerve-racking for her than sex. In a 2012 study in the journal Body Image, women named “wearing a bikini” as their biggest confidence threat more often than they named “being intimate with a lover”. On the beach, women feel exposed and subject to criticism; in the bedroom they feel supported, says study author Dr Larkin Lamarche. So that’s Winter 1 Summer 0, on our mid-year scoreboard. Settle in, light up the fire- place, and enjoy the cold spells. Because with our red-hot guide, this winter is destined to be your highest- scoring season yet. YOUR WINTER GROOMING GUIDE (TO GUARANTEE MORE SEX) Your hands and lips are – hopefully – going to be getting some extra attention during these chilly months. Not only is being touched with callused, dry hands a turn-off, but being able to look after yourself tells us that you could look after us too. Prevent cracks Cracked heels are a threat when layers of dry skin build up on your feet. After shower- ing, use a pumice stone to lightly slough off the thick skin. Apply a high-moisture heel balm (with cotton socks if it suits the mood). 1 PrevioussPread:erinwears:braTempTaTions.baileywears:lingerieseTsissyboy,pillowwoolworThs,creamfurThrowwoolworThs. ThissPread:panTiessTylisT’sown,redheelswoolworThs,creamfurThrowwoolworThs,brownfurThrow@home,pillowswoolworThs.
  • 125. j u ly 2 0 1 3 139 Hands up In addition to adding a dab of hand cream at night and during the day (a product you can pinch from her if you have to), invest in cuticle cream or oil to prevent flaking. Have a drink Applying emergency lip balm is not enough. Often dry lips are a sign of dehydration or a vitamin deficiency. In addition to coating your smackers with a healing balm at night, add plenty of water and a multi­ vitamin to your daily regimen. your winning winter compliment “YOULOOKFANTASTIC”–WOmeNOFTeNFeeLFArFrOm ATTrACTIvebUNdLedUpWIThOUThAvINgSeeNTheSUNFOr WeeKS.COmpLImeNTINgherbOdYCANSeemINSINCere,SOSAY SOmeThINgSpONTANeOUSLYAFFeCTIONATeWheNShe’SCLOThed INSTeAd.IFSheFeeLSLOvedANdAppreCIATedShe’LLFeeLmOre CONFIdeNTINOrOUTOFherCLOTheS. 2 3
  • 126. upgrade your game lightherfire Being ravaged in front of a roaring fire is many women’s fantasy. Spread your warmest blanket in front of the hearth, then warm her up: sit facing each other, fully clothed, and take turns shedding one item of clothing at a time. “Meditate on each other – not touching, just looking,” says Dr Carole Altman, author of Sex: How To Tell Your Lover Exactly What You Want, Exactly When You Want It (R238, “Firelight is very flatter- ing and protective, so most women will feel comfortable exposing their bodies.” 01
  • 127. j u ly 2 0 1 3 141 YOUR LUST-WORTHY WINTER RECIPE: Theultimategestureofaffection–orseduction– isthehome-cookedmeal.Skiptheso-calledaphro- disiacs(oysters,chocolate-dippedstrawberries); inotherwords,don’tserveheraplateofclichés. Optforadishyouknowshelikes(you’llshowyou’ve beenlistening),orwooherwiththisoxtailrisotto recipefromcelebratedlocalchefJackieCameron’s newbookJackieCameronCooksAtHome (R225,“Takethisheart-warming,home- cookedoxtail,shreditandaddtoalusciousrisotto– rich,robustflavoursthatexciteallpalates,”shesays. Love Actually Schmaltz, tears, laughs, nudity. While You Were Sleeping Kind of dumb but kind of nice. The Family Man Maybe she’ll think twice about driving a mom-van someday. Beautiful Girls An overlooked 90s gem, with a killer cast and soundtrack. Just Friends Ryan Reynolds. That’s all she needs to hear. 50 First Dates Screw winter. Head to sunny Hawaii for this Adam Sandler/Drew Barrymore classic. Two Weeks Notice Crimes against apostro- phes notwithstanding, this Hugh Grant/Sandra Bullock is an all-year winner. The Holiday Jude Law for her, Cameron Diaz for you, Jack Black for everyone. • These movies are all available for rent from or to buy from Settle in: She’ll like it The Big Wedding (opens 12 July) Yes, as the title suggests, this one’s for her, but the first- rate cast (including Robert de Niro) and complicated family guises promise entertainment for a rainy Sunday, even if its a little cheesy and predictable. or head to the cinema... oXTAIL Make it Heat a heavy-based pot. Add butter and oil. Dust the oxtail with the flour seasoned with salt and pepper. Sear the pieces, remove from the pot and set aside. In the same pot, sauté the roughly chopped onion. When caramelised, add chopped carrots, leeks, celery, garlic and rose- mary. Cook veggies through. Add tomatoes, 400ml red wine, 2 cups of stock and the oxtail pieces. Simmer gently at a low heat. Add more stock when this amount has reduced to just covering the meat, and continue simmering for eight hours, stirring occasionally. You may need to use more stock. Add the remaining 100ml red wine and allow to cool slightly, before removing meat from the bone, shredding it and setting it aside with the sauce ready for the risotto. BaBy,It’sColdoutsIde— soFIreupthedVdMen and women both prefer romantic movies when they feel cold, a study in the Journal of Consumer Research found. So cue up one of these holiday rom- coms, as chosen by our panel of hopelessly sentimen- tal editors at Men’s Health and Women’s Health. your romantic winter getaway explorethekaroo–WaNtaChaNGe FroMtheWaterBerG,MaGalIesBerG aNddrakeNsBerG?theNheadsouth– Waysouth,INtotheheartoFthe CouNtry.prINCealBertIsaquaINt hIstorICVIllaGeattheFootoFthe sWartBerGpass,WhIChhasBeeN deClaredaWorldherItaGesIte. karoolaMB,olIVes,olIVeoIlaNd CheesearesouGht-aFterloCaldelICa- CIes.FarMershaVerestoredVINeyards lastCultIVatedINtheNINeteeNth CeNtury,aNdarealreadyproduCING exCelleNtWINes.stayataFrICaN relIsh,areCreatIoNalCookINGsChool thatCoMBINesluxuryaCCoMModatIoN aNdCulINarypursuIts,FroMCookING CoursestotoursshoWCasINGthe area.requestthedorINGBosCottaGe WIthItskING-sIzeBed,roll-topBath aNdopeNFIreplaCe,aFrICaNrelIsh.CoM Make it Heat a heavy-based pot. Add butter and oil, then sauté onions and garlic. Add rice and stir to allow each grain to be coated with the oil. Add the heated wine and stir. Once the wine has been completely absorbed, start adding the simmering stock. Add one ladle at a time, stirring continuously so the grains are evenly cooked. You may not use all the liquid, or your might need more. Three quarters of the way through cooking the rice, add the shredded oxtail. At this stage you can choose to cook the dish fully, or wait and complete the cooking process just before serving, reheating and adding the last of the hot liquid. The end result should be a slightly textured, creamy risotto, not stodgy or dense. Serve with a tomato and onion relish, and pecorino or Parmesan shavings. iNGReDieNtS 60g butter 2 tbsp sunflower oil 1kg oxtail 110g cake flour 1 med onion 3 med carrots 1 large leek 1 stick celery 3 large garlic cloves 2 sprigs fresh rosemary 2 med tomatoes 500ml red wine 2l beef stock salt and pepper rIsoTTo iNGReDieNtS 60g butter ¼ cup sunflower oil 2 large onions, chopped 2 large garlic cloves 240g risotto rice 300ml red wine, heated 1.5l high-quality stock, simmering 500g flaked oxtail 4.3 Percentage rise in Internet searches for porn during winter, compared with the year-long average Source: Archives of Sexual Behavior PantiestemPtationsatedgars,shoesaldo
  • 128. upgrade your game love,ontherocks Do couples who drink together stay together? Recent research from New Zealand suggests that women who regu­ larly drink alcohol with their partner are happier in the relationship than those who drink without their partner. Imbibing together often means socialising together, which may lead to increased satisfaction, says study author Jessica Meiklejohn. Another factor: similar drinking habits could indicate overall compati­ bility. Don’t drain a bottle, though: the study also found that relation­ ship happiness decr­ eases if one or both partners are heavy drinkers or if one drinks more than the other. 02
  • 129. ErinwEars:BlacksEtsissyBoyatEdgars,hEElsFashionExprEss,goldBracElEtswoolworths,pillowswoolworths,Furthrow@homE,BailEywEars:pantiEsEdgars,Furthrow@homE upgrade your game hersensitive spots Don’t assume that she sees her body the same way you do. Women feel most self-conscious about the body parts men lust after, a new study in the Journal of Sexual Medicine found. When asked which areas of their body they worry about in bed, women most often named their stomach, breasts and butt. Blame Photoshop: ”These areas are often portrayed in an unrealis- tic, standardised way,” says researcher Patricia Pascoal. ”This puts a lot of pressure on women.” If you compliment those spots, she may just feel scrutinised. So praise her unique qualities, like her laugh, instead. 03
  • 130. 144 j u ly 2 0 1 3 upgrade your game putyourbest faceforward Before you post a pic to a dating site, work the angles. A new study in the journal Perception found that tilting your head down slightly – 30 degrees or so – can make you look about 10kg lighter than you would in a straight- on shot. The reverse happens when your head is tilted up. “This perspective makes the cheekbones look very broad, often an indicator of a heavier person,” says researcher Claus- Christian Carbon. 04 your cool winter date iceskating–“whenpeopleexperiencephysiologicalarousal–sweating,acceleratedheartrate–inthepresenceof someonethey’reattractedto,theyoftenattributeittothatperson,eveniftheyknowit’sbecausethey’reexercising,” sayssocialpsychologistdrtimothyloving.thisisheightenedbythenoveltyofskating–tryingsomethingnewtogether isinherentlybondingandarousing–andalsobythephysicalactofmovinginsyncwithyourdate.whentwopeople’s movementsarecoordinated,theirbrains’perceptionsof“self”and“other”canalmostoverlap,whichmayfoster closeness,cornelluniversityresearchsuggests.(thisisalsooneofthereasonssexbondsyou.)skatingnotherthing? hiking,dancingand(ifit’sanoption)skiingworkstoo.
  • 131. j u ly 2 0 1 3 145 YOURWINTERORALSEXCOMMANDMENTSJust because the temperatures have lowered, your chance of oral doesn’t have to. Repeat these vows. “I shall... YOUR WINTER GIFT GUIDE: Winterisabarrentimeforromantic holidaysandgiftgiving,which meansyouscoretriplepointsfor showinginitiativeandthought withoutthecommercialpush 1 PERFUME: DioR HyPnotic Poison EaU sEcREtE (50Ml R840) Amusky,hypnoticscentthatfeatures ingredientssuchasalmondandvanilla, andispresentedinastrikingheart-shaped bottle.Attachednoted:tellheryou’dlove itifshewaswearingthisandnothingelse. 2 sHaWl: Thoughtful, practical and beautiful – a pashmina offers something soft and warm to wear against her skin. You can personalise it with her name or a special message on the packaging, 3 EXPERiEncE: Bookingacouple’smas- sage,hot-airballoonride,orcookingclass –threefavouriteexperientialgiftideas amongthewomensurveyed–showssacri- ficebeyondthedentinyourbankaccount. It’sthetimeandforethoughtbehindthem thatmakesthemsospecial,accordingto OxfordUniversityresearch.Plus,it’sa sharedexperienceandmemory. 1. Keep it fresh down there. Layering up in the cooler weather means bacteria that causes sweat to smell will love those warm, dark places, so wear breathable, cotton underwear. Trim if that’s your thing, but remember that post-shave regrowth can be unsightly or prickly up close. 2. Give so that I may receive. There is really no good way of phrasing “How about a blowjob?” except by leading by example. 3. Show my enthusiasm with words and noise... And not by pulling her hair, deep-throat thrusting or pushing her head down (unless specifically requested). MakE it Muddle together the sugar, your bitters and just a dash of bourbon or Scotch in a medium-sized thick base glass. You can actually get a glass called an “old-fashioned” glass, which is tailor-made for this dapper drink. Add a couple of ice cubes, a touch of bourbon, the lemon and orange slice, and stir. Add the cherry and the rest of the bourbon. Stir again, serve – and relax. inGREDiEnts 2 shots bourbon or Scotch 1 cube sugar 3 dashes Angostura bitters 1 slice orange 1 twist lemon 1 fresh cherry for garnish THE COCKLE- WARMING WINTER COCKTAIL HeatthingsupwiththeOldFash- ioned–theultimatecoolcocktail. “Thisall-timegreatissaidtohave originatedinLouisville,Kentucky,” saysNeilRoake,whoincludesitin hismust-havebook,OnTheRocks (R143,“Mostconsider itthefirst-everAmericancocktail. Thesecret’sinthemuddlingofthe bitters,sugarandfruit,whichall addsuptoaheadytaste.” ErinwEars:lingEriEsEttEmptations,crEamcardiganstylist’sown.BailEywEars:chEmisEtEmptations,BlackhEElsaldoatEdgars,goldBracElEtswoolworths modEls:BailEy@outlawsmodEls,Erin@visionmodEls,stylist:maricasmit@supErnova,hair&makEup:alEtviljoEn@supErnova
  • 132. s e x b y r o s i e m u l l e n d e r There are better ways to break a sweat than squats. MH has identified the most effective sex positions to maximise her pleasure while giving you a tough full-body workout in the process. Now all you need is a training partner... M O V e s s h e ’ s n e V e r h e a r d O f B E S T 17 P H o t o g r a P H s d i m i t r i s t H e o c H a r i s m e n ’ s H e a l t H / P. 1 4 6 T h e n e V e r h e a r d O f
  • 133. A sleek biker jacket will elevate your wardrobe for years… even if the last bike you owned was a BMX. It’s daring but stylish, roomy but fitted and nearly impossible to not look cool in. A basic T-shirt and fitted jeans let the jacket shine as the stand-out piece. ON Him Leather biker jacket R2 399 Topman, V-neck T-shirt R490 Alternative at Spaghetti Mafia, Euro Sport watch R2 195 Guess at S. Bacher & Co., distressed regular fit jeans R3 500 Replay ON HeR Silk dress R2 500 Replay, gold bracelet R129 Topshop, gold magnet bracelet R149 Topshop k i n g o f c o o l
  • 134. LetrockerFarryLPurkissshowyouhowto seduceherwiththeseremasteredcLassics m e n ’ s h e a l t h p . 1 5 3 p h o t o g r a p h s J a c q u e s W e y e r s F a s h i o n e d i t o r a z e e z J a c o b s FRONTFRONTFRONT MANMANMAN
  • 135. 154 j u ly 2 0 1 3 Here’s a slimming tip you won’t hear from your personal trainer: dark, solid colours – like shades of black, grey or navy – create a seamless line from head to toe, that’ll make you look slimmer and taller. Accessories like a studded belt add an edge to your look, but avoid shape-wrecking chunky belts, and match your belt to your belt loops. Printed V-neck T-shirt R269 Guess, leather armband R999 Fossil at S. Keren Watch Group, metal link bracelet R900 Replay, rubber strapped watch R1 499 Diesel at S. Keren Watch Group, leather studded belt R1 100 Replay, skinny fit chinos R369 Topman, leather lace-up boots R1 300 Hudson at Stylemology l o o k f i t t e r i n s ta n t l y
  • 136. The idea of “effortless cool” is not looking like you’re trying too hard. Make a simple but powerful statement, by adding a pair of gold-rimmed aviator sunglasses, a skinny tie and a standout watch to your everyday jeans. Aviator sunglasses R3 450 Tom Ford at Carl Zeiss Vision, Oxford button-down shirt R999 Ben Sherman, skinny leather tie R339 Zara, tie pin R80 fleamarket, auto chrono watch R56 995 Tag Heuer at Picot and Moss L O O K S H A R P
  • 137. 156 j u ly 2 0 1 3 Inject some colour into your look with top-half items like this burgundy two-button blazer. It’ll let her know that you’re on trend, but not over-the-top. If you have the confidence to back yourself, go for a real rock ‘n roll velvet option, a colourful pocket square and a pair of distressed denims. ON Him Two-button blazer R1 599 Zara, pocket square R250 C Squared at House of Monatic, slim collared shirt R399 Country Road, metal link watch R3 450 Boss at S. Bacher & Co., faded skinny jeans R140 Mr Price ON HeR Gold hoop earrings R169 Balabos at Zando, bodycon dress R779 Topshop, gold link bracelet R1 099 Guess at S. Bacher & Co. J a c k e t U P
  • 138. j u ly 2 0 1 3 157 Even a simple T-shirt can grab the right kind of attention when it skims your torso and lands no lower than your hips (where it shall remain, untucked). For an updated alternative, try layering it under a Harrington jacket with skinny black jeans and bright kicks. Harrington jacket R1 499 Ben Sherman, dog tag chain R139 Xcalibur at Zando, V-neck T-shirt R490 Alternative at Spaghetti Mafia, armband R999 Fossil, Wayfarers R2 880 Ermenegildo Zegna at Microtel, skinny belt R149 Edgars, skinny jeans R699 RVCA k e e p i t b a s i c
  • 139. 158 j u ly 2 0 1 3 Like they say, the devil’s in the details. The shoulder detailing gives a lived-in feel to this jacket, while the leather and suede combination (things most guys never notice) add a modern twist. Zipped up or zipped open, all this jacket needs is a pair of rugged boots and a studded belt. Aviator sunglasses R1 800 Ray-Ban at Luxottica, moto jacket R1 399 Zara, long sleeved printed T-shirt R160 Woolworths, metal link bracelet R1 800 Diesel at S. Keren Watch Group, leather gloves R439 Zara, leather studded belt R1 500 Replay, leather pocket relaxed fit jeans R2 370 Hollywood Trading Company at Spaghetti Mafia p l ay u p t h e d e ta i l s ModelsFarrylPurkiss&yuliaPurkiss@iceModelsHair&MakeUpJacquiluPtonFasHionassistantMandisiMaboeepHotograpHer’sassistantJohMarPretoriuslocationsaltVodkabar,caPetown
  • 140. Military styling doesn’t have to mean camo prints, olive- coloured field jackets and rugged army boots. At least, not all at once. Your aim is to capture the utilitarian details without looking like you just got back from basic training. Think stealth fighter, not blitzkrieg. A green shirt with double pockets and epaulettes will set you apart from the Rambo wannabes. ON HIM Aviator sunglasses R4 760 Ermenegildo Zegna at Microtel, military shirt R660 Daniele Alessandrini at Spaghetti Mafia, Pistorelo slim-fit jeans R2 899 Tiger of Sweden, leather strapped watch R29 450 Ebel at Picot and Moss ON HeR Sheer top R1 599 Diesel, mini skirt R449 Forever New, Junipes stiletto heels R599 Levi’s Footwear M i l i ta r y i n s p i r e d
  • 141. 160 j u ly 2 0 1 3 PENIS ENLARGEMENT JES LIGHT JES ORIGINAL JES SILVER JES PLATINUM JES TITANIUM JES GOLD THE WORLD’S NO.1 DEVICES! MALE EDGE BASIC MALE EDGE EXTRA MALE EDGE PRO for information and secure online purchasing. Available online at: *Terms & Conditions apply. Visit for more details GUARANTEED PENIS GROWTH! Comfortable, affordable and recommended by doctors, the Male Edge & JES - Extender range of Penis Enlargers are the best products available for men looking to add centimetres to their penis! PERMANENT GAINS IN LENGTH & WIDTH GUARANTEED RESULTS FITS ALL SIZES PROMOTES GREATER SELF CONFIDENCE DISCREETLY WORN AT HOME OR AT THE OFFICE CLINICALLY PROVEN: PERMANENTLY increase the size of your penis by up to 28% in length and 19% in girth ORDER NOW! FREE DELIVERY IN RSA! W h e r e t o b u y: Aldo 021 421 5674 Ben Sherman 021 425 8996 Carl Zeiss Vision 011 538 4200 Country Road 021 405 4300 Diesel 011 630 4000 Edgars 0860 692 274 Forever New 021 419 4552 Groom Lounge Guess 011 684 1025 House of Monatic 021 442 9400 Jabu Store 0860 002 652 Levi’s Footwear 011 630 4000 Luxottica 021 486 6176 Medicus Shoes 041 484 1645 Microtel 011 6690789 Mr Price 0800 212 535 Picot and Moss 011 669 0500 Replay 021 418 8507 RVCA 021 551 1204 S. Bacher & Co. 011 372 6000 S. Keren Watch Group 021 418 0050 Spaghetti Mafia 021 424 0696 Stylemology Superdry 011 784 0496 Tiger of Sweden 011 440 3235 Topshop/Topman 021 419 5900 Trenery 021 405 4300 Woolworths 021 407 2000 Zando Zara 021 446 8700
  • 142. Three Steps to Hotter Oral 1 Spread her vaginal lips with your hands. It gives you easy access to her clitoris – and shows you’re enthusiastic. “We’re wired to be symbiotic,” says Dr Linda Banner, author of Advanced Sexual Tech­ niques. “If you’re relaxed and confident, she will be too.” 2 Base your tongue play on her go-to mode of orgasm. “If she usually uses a vibra- tor, she’s going to like a more pointed tongue,” says Banner. “But if she’s more used to intercourse, she’ll prefer a softer, flatter tongue.” 3 When she starts writh- ing, it’s not time to try your crazy figure-eight technique. “Guys think, ‘If I’m doing some- thing that excites her, I want to excite her even more’,” says Banner. So they move – and her O evaporates. Instead, stick with your current move for at least three minutes, 10 max. Female Ejaculation, Explained 1 Female ejaculation is not synonymous with squirting. According to research in the Journal of Sexual Medicine, women’s ejaculate is a thick, whitish fluid from the female prostate; the stuff that gushes is fluid from the bladder. (Sorry to ruin it for you.) “Her ejaculate consists of about a teaspoon of fluid. It tastes very sweet,” says Dr Beverly Whipple, coauthor of The Orgasm Answer Guide (R228, 2 Some experts estimate that up to 69% of women ejaculate. “It’s most commonly associated with G-spot stimu- lation,” says Whipple. However, clitoral stimulation can trig- ger it too. 3 What’s the purpose? Not lubrication, since ejaculate is released at climax. One the- ory: antimicrobial compounds in female ejaculate may help fight urinary tract infections, say scientists at Mount Sinai School of Medicine. The G-Spot is Real! To be specific, says Dr Adam Ostrzenski, director of the Institute of Gynecology in Florida, “the G-spot is most com- monly found on the left side of the body, next to the urethra, within the vaginal wall.” His research shows that the G-spot can produce its own electrical waves – which means sex toys with electrical stimulation may actually work against the G-spot’s activity. So stick to the classic move: “With the woman lying on her back, put two fin- gers, palm up, into her vagina,” Whipple says. “Push up towards the top wall of her vagina with a ‘come here’ motion.” Make Her Multi-Orgasmic! A woman’s climax can be either the Alps – multiple peaks – or one towering Everest-gasm. So think of yourself as her sherpa: when you’re inside her, ask her to tighten her pelvic floor muscles (her pee-stopping muscles) for a few seconds, then to relax for a few seconds, and then repeat. “She can also do this exercise on her own to help strengthen her pelvic floor muscles, which has been correlated with multiple orgasm as well as female ejaculation,” says Whipple. “Plus, the exercise itself, done during sex, will feel very pleasurable to both of you.” What Is an Orgasm? Kinsey called it a forceful release of tension; a more poetic researcher described it as “voluptuous rapture or ecstasy”. We prefer the latter but both are true. And the genitals aren’t her only focus. “Orgasm can be elicited or intensified by stimulation of the clitoris, vagina, cervix and breasts,” says Dr Barry Komisaruk, coauthor of The Science of Orgasm (R239, kalahari. com). “Muscular contractions are just one part of female orgasm. It happens in the brain, a product of both sensory and mental activity.” Foreplay Most Often Leading to Climax* 31% Breast stimulation 27% manual clitoral stimulation By partner 24% oral stimulation of genitals 22% manual vaginal stimulation By partner 20% clitoral self-stimulation 11% dirty talk *Source: Archives of Sexual Behavior (Women could list more than one response.) The Experience of Her Deepest O* 81% loss of self 78% floating feeling 70% originating inside the Body 62% Breathlessness 55% peeing sensation 43% ejaculation 30% originating on the surface Sex Position Most Likely to Lead to Orgasm* 28% cowgirl 20% missionary, legs raised 16% missionary 16% doggy-style 13% missionary, legs over her head 6% reverse cowgirl HerOrgasmwhere it comes from, where it takes her, and how you can send her there more often instantexpert textlaurarobersonphotographjamestaylor 162 j u ly 2 0 1 3 W W W. M H . C O . Z A
  • 143. 0860 726 7864 Every picture you take can now come with sound on the new . Not only can you remember the image you captured but you will also remember what was said, sung and played at the time. Share your memories with 1 gig free Wi-Fi every month from AlwaysOn, coming soon to selected locations nationwide. Capture a memory and share it in colour and sound Follow us Life companion Pictures that speak a thousand words.
  • 144. TAGHeuerBoutiques;SandtonCity&V&