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Men s health_south_africa_july_2013


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Men s health_south_africa_july_2013

  1. 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. 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. 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. 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. 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
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  8. 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. 9. Canal Walk, Cavendish, Clearwater, Eastgate, Gateway, Menlyn, Sandton, Tyger Valley, V & A Waterfront Tel no: 011 911 1200,
  10. 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. 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. 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  12. 12. Available at selected retail outlets SBacher 011 372-6000
  13. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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
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  29. 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. 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. 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. 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. 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. 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. 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. 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. 37. photographmarkcameron MALEGRAMS woman ThaT’sWhaT She Said
  38. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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
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