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 CONTENTS SEPTEMBER/OCTOBER 2024

20 Push the Limit

Blue Bulls’ scrum-half
Embrose Papier talks grit,
determination and never
making excuses.

25 Get High
Rock climbing is experiencing 86 Choose
a lofty renaissance, here’s Your Future
how you can tap into true Cancer is affecting more and
peak performance. more young men than ever
before. Here’s how to spot the
33 Break New Grounds signs, treat the symptoms
Cold-brew coffee—done right— and survive.
can be the most satisfying way
to get your early-morning fix. 92 Fuel for Success
The right macros can turn your
43 Reboot Your Mind muscle-building aspirations
Feeling blue? Have you tried into reality—these are the last
turning it off and on again? seven recipes you’ll ever need.
Use our expert advice to
get a fresh perspective. 102 Forge
Rock-Hard Abs
66 Triple Your Gains Our targeted six-pack plan will
These three power lifts are help you carve out a ripped core
a gym staple for a good reason. in just four weeks and add size
Master the basics to tighten to the muscles you’ll be
your form, max out your reps flexing this summer.
and push harder.

75 Look Better, ALSO IN THIS ISSUE

8 ED’S LETTER
Instantly! 12 THE BIG QUESTION
We tested the latest and 13 NEWS YOU CAN USE
greatest creams, salves and 14 WHAT YOU’RE LOVING
potions—here are the ones that 16 BELLY OFF
deserve a spot in your cabinet. 101 MH TRAINER
PHOTOGRAPH BY DAVID VENNI

Make Your Escape

We’ve handpicked the greatest adventures—both
locally and abroad—to overhaul your itinerary and
give you a bucket list of life-changing getaways.
 DEPARTURES

IN THE HEART OF PONDOLAND, ancient trails cut swathes through a wild

convergence of rugged hillsides and coastal forests. For most, this barely
discovered section of the Wild Coast is unchartered territory; featuring
a web of interconnected paths; not forged under the recent tread of intrepid
hikers, but instead by the steady footsteps of livestock over centuries.
It’s a natural marvel where the untamed terrain takes on hostile machinations.
In any direction, you’ll encounter vast river gorges that cut deep into the
interior, turning promising paths into clear-cut cul-de-sacs. It’s a place where
you can easily get lost, but also somewhere you can put your fitness to the test.

THE RUN
The PONDO Trail Run, brought to you by Wild Child Africa, will set you loose,
daring you to tackle the mighty 103km Ultra as part of a single gargantuan
WORDS: KIERAN LEGG. IMAGE SUPPLIED.

stage. Alternatively, you can opt for the Coaster, which is divided into three
legs of 36km, 34km and 33km over three days. In either format, you’ll be
working as part of a team, tasked with navigating your way along technical
trails and daunting river crossings. Markings are kept to a minimum, so you’ll
truly feel like you’re running wild. This year, the event took place in May,
seeing participants trek to raise money for charity, amassing R435 000 for
efforts such as the Pondoland Conservation Trust and Cipla’s Miles for Smiles.
The next event is slated for the same month next year.
Visit wildchildafrica.com to find out more.
 PONDOLAND,
EASTERN CAPE
 EDITOR-IN-CHIEF
& CREATIVE DIRECTOR
E D’S L E T T E R
Robert Cilliers
rob@mh.co.za
DEPUTY EDITOR Kieran Legg
kieran@mh.co.za

STRONGER...
MANAGING EDITOR Kelleigh Korevaar
kelleigh@mh.co.za
DIGITAL EDITOR Arthur Mukhari
arthur@mh.co.za
ART DIRECTOR Mark Arendse
hat is strength? Traditionally, it was a quality measured in bulky
biceps, eight-pack abs and your ability to haul iron—but the needle
PUBLISHED BY
has shifted. While those metrics still matter; strength can take
many different forms. From the strength to stick it through tough
chapters of your life, to the mental resilience needed to stay afloat DIRECTORS
in a world that pulls no punches, it’s clear that the Robert Cilliers
rob@salientmedia.co.za
size of your arms is just the tip of the iceberg.
And with these changing definitions, we’ve adopted an GOOD NEWS Johann Oosthuizen
johann@salientmedia.co.za
all-encompassing approach to strength here at Men’s Health.
NUMBER
ADDRESS

20
You’ll still fi nd plenty of tips, workouts and gear to help you 119 Victoria Junction, 76 Prestwich Street
carve out an admirable physique, but we’ll also arm you with Green Point 8005

the tools you need to steel your mind and forge the sort of Published and Distributed by Salient Media by
strength—mentally and physically—that never wavers; no permission of Hearst Magazines, Inc., New York,
New York, United States of America.
matter what life throws your way.
Our cover guy Embrose Papier (p.20), scrumhalf for the ADVERTISING
Your reduced
Blue Bulls, embodies the sort of aspirational brawn we preach percentage risk
here at MH. With sheer grit and determination, he’s managed of premature
death if you log
to secure a spot amongst the world’s sporting elite, proving
just 30 minutes Ad Sales Director - Tanya Finch
that raw power can only truly reach its potential in tandem of strength tanya@fivetwelve.co.za | 082 961 9429
with an ironclad mindset. training per Chief Ad Guy - Paul Goddard
week, according paul@fivetwelve.co.za | 082 650 9231
Strength is also an incredibly personal experience. It’s
to research
unique to your situation and body. On p.110, we unpack the published in the
science behind the four most common body types and how British Journal of
Sports Medicine.
you can tweak your exercise routine to make sure you’re going
Sessions can
with the grain whenever you train. The bottom line: every also help reduce HEARST MAGAZINES INTERNATIONAL
body is strong, you just need anxiety and Jonathan Wright
improve your President of Hearst Magazines International
the right blueprint. Kim St. Clair Bodden
mood.
We live in a time when SVP/Global Editorial & Brand Director
strength matters more than Chloe O’Brien,
Global Editorial & Brand Director
ever. I was diagnosed with cancer at
INTERNATIONAL EDITIONS
age 41, but it’s affecting more and more Australia, Germany, Italy, Japan, Mexico,
young men every year (p.86). It’s clear Netherlands, Portugal, Spain,
United Kingdom, United States
we will all need to dig deep to find the
resilience to persevere. But the reality
Copyright © 2024 Salient Media (Pty) Ltd.
is that we all have what it takes, it’s just All rights reserved. No part of this publication
may be reproduced, stored in a retrieval
about tapping into your full potential. system or be transmitted in any form or by any
This issue in your hands right now is your means, electronic or mechanical, without prior
permission by Salient Media (Pty) Ltd.
launch pad for real strength. Put in the
Men’s Health does not endorse the use of
reps and we promise you’ll prosper. chemical or related slimming products that
promise instant or long-term results. Slimming
products should not be used as a substitute for
a healthy diet and/or exercise.
All prices recommended retail selling price.

SEE P.75
20 24
@menshealthza MensHealthSA @MensHealthZA

SEPT/OCT 2024 8 MH.CO.ZA

 ONE WORD ANSWER

QUESTION

WHO IS THE BEST MAN TO TURN TO

AFTER A DIFFICULT DAY AT THE OFFICE?

ANSWER
Attenborough

HERE AT MEN’S HEALTH, we’ve “Natural environments effortlessly hold

never been advocates of the stiff upper lip. your attention—a process known as ‘soft
So as far as we’re concerned, a good vent to a fascination’,” says lead study author Viren
trusted mate—whether that’s over a braai, Swami. “This is often accompanied by

WORDS: SCARLETT WRENCH. PHOTOGRAPHY: GETTY IMAGES. *SOURCE: BODY IMAGE

or in the group WhatsApp—is a far more In a study by the University of California, feelings of pleasure, such as when you are
effective strategy for mood improvement Berkeley, thousands of volunteers were drawn to the sight of a setting sun.”
than simply keeping calm and trudging on. asked to report on how they felt before and It seems the well-documented cognitive
But we’re also aware that not every after viewing short clips of nature shows. benefits of the great outdoors are also
onerous day warrants an hour-long Compared with news stories, drama or accessible from your sofa. (Though,
dissection. Even an emotionally evolved “emotionally neutral footage”, nature docs for more permanent mood improvements,
man such as yourself will sometimes fare were shown to inspire greater feelings of joy we’d advise venturing out into the wilds
better with a little time of one’s own. and contentedness, while reducing anxiety. at some point, too.)
So, the next time life’s stresses seem to An evening in front of Planet Earth III So, whether you’re marvelling at
be getting the better of you, we’d like could do good things for your self-esteem, too: Mother Nature or absorbing yourself in
to offer a soothing (and educational) a separate study* of students linked exposure Chimp Empire, you’d do well to tune in
solution: a few minutes spent in the to nature—even in photographic form—with when urban environs are wearing you
company of Sir David Attenborough. improvements to body image. down. It is, after all, a jungle out there.

SEP/OCT 2024 10 MH.CO.ZA

 NEVER STOP CYCLING.
TOGETHER.
© Garmin Ltd. or its subsidiaries. All rights reserved.

Saturday group rides. Solo long ones. Every ride’s

better with Edge® 1050, featuring performance
insights, in-ride competitions and a vivid colour display.
MH WORLD ASK

LIFTING HEAVY?
DON’T GAS OUT
TOO EARLY

THE BIG QUESTION

SHOULD I DO
CARDIO OR
WEIGHTS FIRST if the workout you’re tackling takes you out of your
comfort zone; pre-fatiguing your muscles can

IN THE GYM?
increase your risk of injury, as well as hinder your
performance. (We’re not counting your warm-up
here; you still need to get your muscles moving
before tackling those big lifts.)
If your primary goal is to improve cardiovascular
endurance—and you’re an experienced lifter or plan to
use relatively light weights —it should be safe to kick off
with cardio. So, run to the gym if you want to.
GONE ARE THE DAYS when lifters fretted that a There’s some evidence to support the idea that
PHOTOGRAPHY: JOBE LAWRENSON. *SOURCE: JOURNAL OF HUMAN KINETICS

session on the treadmill would erode their gains. lifting weights before a cardio workout could hinder
And most runners are now well-versed in the injury- your progress. A recent study* concluded that
beating benefits of strength work, too. If you only performing resistance-training sessions prior to
have space in your schedule to train two or three high-intensity endurance exercise can reduce the
times a week, a bit-of-both session can be sensible, time to exhaustion. Not a huge surprise, but it’s
helping you tick off more objectives. helpful to know nonetheless.
But “which first” is a question we still get asked Similarly, if a bigger upper body is priority
a lot—and the answer depends on your goals. number one, it makes sense to work your arms while
Generally speaking, if your goal is to gain you’re fresh and hit those legs later.
strength and muscle, you should lift weights In short, the early portion of your workout is the
before hitting the cardio machines—particularly high-ticket seating; the most important elements of
if you’re going heavy that day. This is doubly true your training should take up space in the front row.

SEP/OCT 2024 12 MH.CO.ZA

 NEWS YOU
CONSIDER THAT
A WIN FOR YOUR
WELLBEING

CAN USE
WE’VE SIFTED THROUGH THE
SCIENCE JOURNALS SO YOU
DON’T HAVE TO. HERE’S WHAT’S
ON OUR RADAR THIS MONTH.

i_ iii_

0.23
Sweat More,
Stress Less
By now, you’re aware
that working out is good for
your brain and body, but v_
a team from Massachusetts
The number of years you General Hospital analysing
feel you’ve aged by when medical records of 50 359 Spectator’s High
you don’t get enough sleep. participants from the As if you needed another reason and pleasure. What was especially
In an experiment led by Mass General Brigham to tune into the Premier League, groundbreaking, however, was
Stockholm University, 429 Biobank discovered that, watching sports has been found that sports-watching brains also
participants aged 18 to 70 over 10 years, people to boost wellbeing. Researchers exhibited greater grey matter—
were only allowed to sleep who met physical activity at Waseda University, Japan, which is essential for learning
for four hours a night across recommendations had conducted three studies on and reasoning—suggesting
30 days. The researchers lower stress-related 20 220 residents and discovered regularly switching on sports
reported that for each day of neurological activity, regular sports viewing was linked causes gradual, positive
insufficient sleep, “subjective which contributed to a 23% to elevated feelings of happiness neurological changes.
age” increased by 0.23 years. lower risk of developing
Meanwhile, in a parallel cardiovascular diseases.
experiment, two nights of These benefits were even
deprivation led to subjects greater in those with
feeling 4.44 years older. depression. The takeaway: vi_
get moving—it’ll make researchers at the
you happy inside and out. University of East Anglia
found that forgoing
the lift and taking
the stairs instead
resulted in a 24%
iv_ reduced risk of
dying from any cause
Training doesn’t
The Grateful
WORDS: KATE CHENG; DANIEL DAVIES. PHOTOGRAPHY: JOBE LAWRENSON; STUDIO 33. ARTWORK:

and a 39% lower risk

have to be blood from cardiovascular
Head and thunder; making
simple choices can
disease, including
heart attack, heart
Remembering to say also boost your health and failure and stroke
“thank you” is more than just lengthen your life. For example, over 14 years.
good manners. In a series
of studies involving MTurk
ii_
workers at the University
PETER CROWTHER AT DEBUT ART. *SOURCE: SCIENTIFIC REPORTS

of Limerick, examining the

Brain Fuel links between gratitude and
RUN SHOP EXPLORE
If you’re suffering from boredom using subjective THE Get moving this Planning to cut Take a gruelling
a lack of sleep, scientists self-assessments, 631
in Germany have found participants revealed that TO-DO Heritage Day back on the tour of the
evidence that a single being grateful tended to LIST (24 September)
with the Absa
steaks? National
Vegetarian
countryside
as part of the
large dose of creatine can increase a sense of meaning Dates
temporarily uplift cognitive in life and decreased Run Your City Week (October Tri the Karoo
worth
abilities diminished by lack feelings of monotony and knowing to in Joburg. It’s 1 to 7) is your race, slated to
of ZZZs*. Use as a short-term tedium. Keep a gratitude upgrade an easy 10km chance to take place on
alternative to caffeine if you journal, or just mentally list your with live music, sample the 12 October. Opt
haven’t been able to get your three things you’re thankful spring performing greenery. Try for the “sprint”
full eight hours’ shuteye. for each day. season. arts and near- UCOOK’s range distance if you’re
endless vibes. of veg options. new to the sport.

SEP/OCT 2024 13 MH.CO.ZA

MH WORLD FUN WITH POLLING

THIS MONTH IN
THINGS YOU’RE PSYCHED ABOUT...
DO YOU TAKE
COLLAGEN SUPPS?
YES NO, NOT I DON’T, BUT I’D
26% INTERESTED
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PICK YOUR
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50% 50% HOW LONG DOES
Run to page 12 and lift the lid on which camp YOUR DAILY
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GROOMING
ROUTINE TAKE?
LESS THAN 5 MINS: 28%
HOW MANY CUPS KETTLEBELL
5 MINS - 10 MINS:
15 MINS - 25 MINS:
49%
20%
OF COFFEE DO YOU It’s the battle of the bells
on page 31 where we 12% MORE THAN 25 MINS: 3%

HAVE A DAY? crown the god of gains. There’s always groom to improve.
Our 2024 Grooming Awards on
page 75 will help you do just that.
0: 1-2: 2-3: 3+:
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Do You YES 38%

Have NO 62%
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Pour over our buzz-worthy guide to
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IMAGES: GETTY IMAGES

Think you have sinus issues?

A doctor will help you sniff out the
real culprit on page 28.

HAVE YOUR SAY: VOTE IN THE NEXT POLLS ON X @MENSHEALTHZA

SEP/OCT 2024 14 MH.CO.ZA
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MH WORLD B E L LY O F F

IT WAS THE TAILEND of high school,

and Brandon van Niekerk was the
heaviest he’d ever been. But he always
had excuses. Mostly, he’d pin the
plethora of pounds on bad relationships
BRANDON VAN NIEKERK
or a lack of self-esteem. However, at
140kg, the reality was that regular fast- AGE: 27
food binges and endless partying with
OCCUPATION: L2 CrossFit coach
his mates were the most likely (read:
LOCATION: Bloubergstrand,
only) culprits. Ultimately, he had to Cape Town
break through that mental barrier and WEIGHT (BEFORE): 140kg
take back control over his life. WEIGHT (AFTER): 90kg

THE WAKE-UP CALL

Van Niekerk’s bad habits were putting his “I also wanted a community.” CrossFit

NEW
health at risk. When it came to food, there checked all the boxes. He began training
were no rules: “I was eating whatever at his nearest Box and suddenly
I wanted,” he says. He tried to hit the everything fell into place.
brakes, jumping full-swing into fad diets “Starting from scratch and not

FRONTIERS
promising fat-torching results, but the knowing anything about CrossFit…
restrictive nature of these questionable it humbled me,” he says. “The people
meal plans caused him to relapse back were inviting and so encouraging. One
into a pattern of fast food and even faster day I sat in the gym thinking, ‘If I had to
weight gain. “I hated who I saw in the be locked up in here, it would be okay—
mirror,” Van Niekerk says. “I would end it would bring me closer to my goal.”
WHAT BEGAN AS A WEIGHT-LOSS JOURNEY up saying I was okay with how I lived my What began as a weight-loss journey
HAS TURNED INTO A COMPLETE 180 FOR BRANDON took on new dimensions. Sure, the kilos
life, but I was truly lying to myself.” After
VAN NIEKERK WHO NOT ONLY CARVED OUT
A NEW PHYSIQUE, BUT AN UNSHAKEABLE, all, being honest with yourself can be the were melting away—overall, Van Niekerk
LIFE-CHANGING PERSPECTIVE. most inconvenient truth. “But I had to lost 60kg before slapping on major
just be honest and own up to what I was muscle—but scuppering flab had now
choosing every day,” he adds. No more become a by-product of something bigger.
excuses, this was all on him. “I now wanted this as a lifestyle,” he says.

THE CHANGE THE REWARD

Van Niekerk knew he had to start Six years after he first scrapped the
moving. His moment of truth led him excuses, Van Niekerk is an L2 CrossFit
to a personal trainer and he started coach and personal trainer at The Bloc
clocking regular sessions for the next Lifestyle in Blouberg. “My passion is
year. He was getting results but PTs helping others like me, those stuck in
don’t come cheap, and eventually he their own excuses, to discover what God
WORDS BY KIERAN LEGG. IMAGES SUPPLIED

wasn’t able to afford the one-on-one made them to be,” he says. “Better. Better
training. He tried boot camp, a few than the lies we tell ourselves.” Both body
random programmes and lone-wolf and outlook have been transformed:
sessions at the gym. Nothing clicked. “It’s changed my whole life,” he says.
“I wanted more, I wanted a bigger “I now own up to my mistakes and take
BEFORE AFTER
challenge,” Van Niekerk says. responsibility for my actions.”

HAVE YOUR OWN TRANSFORMATION STORY? EMAIL US AT CONTACT@MH.CO.ZA

SEP/OCT 2024 16 MH.CO.ZA
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 C OV E R G U Y
Embrose Papier

The Blue Bulls scrum-

half Embrose Papier is
striving for greatness.
Here’s how he’s putting
in the right reps to
make sure mind
and muscle are
firing in unison.
WORDS BY KIERAN LEGG
P H O T O G R A P H S B Y G A R R E T H B A R C L AY
 tepping into the shoes of or squeezing in quick pickup games on the until 2027. He’s been an integral part of the
the scrum-half is a high- sand-swept streets outside of his home. It team’s success, with his speed on attack and
pressure role. You’re was immediately clear that Papier was a raw his ability to elude tackles making him a
the link between the talent. But in Lambert’s Bay, where there was serious asset on the field. Unfortunately, he
backs and the forwards, little in the way of “formal” training, it also hasn’t yet had an opportunity to represent
someone who needs to became clear that there was scarce room to the Springboks in the World Cup, a bitter
dash to advantageous hone his talent. His family relocated again— pill to swallow for an athlete with such grand
positions and make snap this time to the nearby town of Darling, and aspirations. Back in 2020, he admitted he
decisions to redirect the the world opened up to new opportunities. almost gave up rugby after missing the cut:
passage of play. It’s tough At a primary school level, Papier earned “I was destroyed at that moment because
being the middle-man provincial colours after representing the I went home every time [and] people kept
when there are actual stakes involved, and Boland Cavaliers at the 2010 Under-13 on asking me why I am not playing, what
Embrose Papier knows this all too well. While Craven Week tournament in Graaff-Reinet. are the coaches saying and why I was not a
he’s fast—lightning quick—it’s his ability There was a promising rugby prospect in Springbok” he told Super Sport. “Mentally it
to stay calm when he’s got the world on his
shoulders that lets him turn the tides in battle.
That’s why his training is just one part of the “I want to be the best in the world,
equation. The rest? It happens in his mind.
“When I started playing, there was and I know that means working
definitely a lot of pressure,” he admits.
Papier knew he’d have to find a way to
hard every day to improve.
temper his anxieties, and that’s why he
names “box breathing” as one of the most town—and people were taking notice. got to me.” But his friends and family pushed
powerful tools in his versatile armoury. In 2013, he got a call: he was being offered a him to stick to the script, and he returned
The practice, which is used by everyone scholarship to attend Hoërskool Garsfontein to the pitch with a renewed sense of
from top business execs to grizzled Navy up in Pretoria. “I remember we got the call determination. After all, he’s put his plans
SEALs, is dead simple. It’s a deep breathing on a Thursday, and we were told the bus in place, he’s logging extra training sessions
technique that helps distract your mind is leaving on Saturday,” says Papier. “My to bump up his speed and strength—his
as you count to four, slowing down your mother asked me, ‘Is this what you really goals are always within reach.
inhalations and exhalations to calm your want to do?’” The answer was a resounding
nervous system. “When I wake up in the “yes”. “It was my passion, I couldn’t see WINNING MINDSET
morning before training, I head outside and myself doing anything else,” he adds. As a sportsman, it’s difficult to switch off.
start my breathing exercises,” he says. “It A change of scenery and another change Even when you’re not on the field or in the
puts me in a calm space where I’m ready to, of pace. It was a baptism by fire as Papier gym, “at the back of your mind you’re always
you know, tackle anything that comes my was introduced to mandatory early- thinking about rugby,” says Papier. But with
way.” It’s an integral part of his pre-game morning gym sessions and rigorous team the focus shifting from rigorous training
ritual, a practice he dips into during sauna training. It was tough, but “it felt good,” to smart recovery the sporting world over,
sessions and cooldowns, and his first instinct says the rugby player. Later that year he the scrum-half has been dedicating his
when he needs to bolster his reserves in the represented the Blue Bulls at the Under-16 efforts to drawing a line between work and
middle of a nailbiting match. Does it work? Grant Khomo Week held in Vanderbijlpark. recuperation. It’s where the breathwork
The results speak for themselves. He secured a starting spot in every match, has been paramount, a chance to empty his
and even managed to score a try against the mind and give himself the mental space
FIELD OF DREAMS Eastern Province. It was a glimpse into the to recover both mentally and physically so
Papier, 27, was born in Clanwilliam, future, and his future looked bright. that he’s performing at his peak. He hasn’t
a town nestled in the heart of Western Papier would go on to improve every mastered it yet, but he’s getting there and
Cape’s Swartland area. Shortly afterwards year, slowly becoming the player you see on much like adding strength or speed, Papier
his family relocated to the coastal locale of the field today. It’s a testament to the way knows it’ll take countless reps to play like
Lambert’s Bay on the West Coast, and it was he approaches the sport: “I want to be the the greats.He’s taken some big hits on and
there that he would discover his calling. best in the world, and I know that means off the field, but he knows a calm mind
“I wouldn’t say it was a ‘tough’ upbringing,” working hard every day to improve,” he says. will prevail. It’s a reminder that the level-
he says. “We just grew up in a small family— Despite his calm demeanour, he’s ravenous headed player you see on the pitch didn’t get
me, my mom and my sister. My family were for success. But he knows better than there by accident, it’s taken serious effort
all rugby lovers; the community in Lambert’s anyone that it takes serious graft to turn his to inhabit the sort of headspace that can
Bay are also big on rugby.” So, naturally, he aspirations into something attainable. rise above. “There will always be pressure,
found himself spending his days playing Just recently, Papier minted a new contract it’s part of the game,” he says. “But with the
touch rugby on the area’s numerous beaches with the Blue Bulls to extend his tenure right preparation, I feel ready for anything.”

SEP/OCT 2024 22 MH.CO.ZA

 Goto pre-match track?
“Fly Away With Me by
Tom Walker.”
Best way to unwind?
“Taking my two Pomeranians
for a walk.”
Workout you hate but do
anyway?
“Bulgarian split squats.”
Sport you’d do if not
rugby?
“Track and field.”
Favourite cheat meal?
“I’m pulling through the
McDonald’s drivethru.”
Hidden talent?
“Cooking. Mostly pasta.”
Morning person or
night owl?
“Night owl 100%.”
M H PA R T N E R S H I P

Running Wild for

a Greener Future
Oasis Water’s Impact in the Kruger National Park.
communities and the planet. This commitment
extends to their notable presence in the Kruger
National Park. With two refill stations at Satara
and Skukuza Rest Camps, Oasis Water provides

T
ouching down at the Kruger and partners get enthusiastically entrenched more than 64 000 litres of water each year. This
Mpumalanga International Airport, as both runners and in support each year effort helps prevent around 128 600 single-use
the largest thatch building in Africa, knowing they are in for an exciting mix of plastic bottles from ending up as litter or in
immediately gives the feeling of starting adventure and purpose. Along the route, Oasis landfills. By putting sustainability at the centre
a special safari adventure. What lies ahead is Water provides refreshingly cold water sachets of their business, Oasis Water supports the
a truly unique experience, and Oasis Water, for all the runners via festive, eco-conscious park’s conservation goals and shows a strong
as the proud sponsor of the Skukuza Half volunteer water tables to ensure no sachet commitment to protecting the environment.
Marathon, is a big part of it all. But Oasis Water is left behind. Oasis also has an enthusiastic Since 2015, Oasis Water has been a proud
is not only directly supporting every runner of water table of their own, full of energy, urging sponsor of the Skukuza Half Marathon, showing
this iconic race, it’s also playing a key role in runners forward on their final kilometres. At almost a decade of steady support. Since
conservation efforts in the Kruger National Park. the finish line, the runner support continues its inception in 1989, the half marathon has
for those who have not spent all their bravery played a crucial role in raising funds for nature
A Rare and Exclusive Opportunity dodging lions, buffalo, hippos and leopards conservation projects, supporting key initiatives
It sounds like a Hollywood movie plot, and have some to spare to receive one of those such as the Northern Plains Project and anti-
but for one special day every year, those excruciating but deliciously satisfying post-run poaching efforts. In 2024, approximately R500
with treasured entries to the Skukuza Half massages under the Oasis Water Gazebo. 000 was donated to the Kruger National Park.
Marathon get to run on a course that winds its This commitment to sustainability aligns perfectly
way between Africa's wildest animals roaming Oasis Water’s Commitment with Oasis Water’s purpose and highlights the
free in the heart of the Kruger National Park. Founded in 2003, Oasis Water is South Africa’s important role of the half marathon in preserving
Every other day of the year, stepping outside original refill water company, with over 360 the park’s natural beauty. Ultimately, this creates
your vehicle is completely off-limits due to stores across Southern Africa, including a great feeling for each runner who lines up to
the abundance of wildlife. Running in this Namibia, Botswana and Eswatini. Known head into the wild. They know their participation
untamed landscape, surrounded by the sights for its high-quality water and adherence to is helping create a greener, more sustainable
and sounds of nature is something countless strict standards, Oasis Water has built a solid future for the Kruger National Park and its
runners aspire to. reputation for reliability. remarkable ecosystem.
Entries sell out in a flash. A charity entry The brand offers more than just refill
ensures a ticket, with the fees going towards water—it also provides pre-packaged water,
excellent causes, while regular entries go into ice and health shots to meet various customer
a lucky draw creating tremendous anticipation needs. Oasis Water’s goal is to deliver clean,
of receiving one of the 1 500 coveted race safe drinking water in a way that is friendly to
numbers. This high demand reflects the race’s
exclusivity and places it up there as one of
South Africa’s most sought-after running
events. Successful entrants are rewarded with
a unique opportunity to challenge themselves
in an extraordinary setting while supporting
important conservation work within the park.
Oasis Water recognises the same values
and sense of community as Skukuza Half
Marathon, and revels in getting deeply
involved. Staff members, Oasis Water guests
 V I TA L I T Y S TA R T S H E R E

THERE’S NO DENYING that

climbing is experiencing a lofty
renaissance. Friend groups have switched
from bar crawls to weekend ascents, you’ll
spot folk at your local workout joint flexing
their grip and indoor climbing gyms are
booming. (According to the Climbing
Business Journal, there’s been a 76%
increase in the number of facilities.) But if
you haven’t set foot in these new bastions
of fitness or found yourself dangling—
voluntarily—from a rocky crag, you might
be wondering “What gives?”. And more
importantly, “Are you missing out?”. THE EXPLOSION
“I’ve always enjoyed it,” says Justin OF INDOOR GYMS
AND COUNTLESS
Lawson, a registered climbing guide with
ROUTES HAS MADE
the Department of Environmental Affairs ROCK CLIMBING
and Tourism, author of Climb ZA and MORE ACCESSIBLE
owner of capetownclimbing.com. “There’s THAN EVER. BUT IS
the height and exposure, but there’s
THIS JUST ANOTHER
FITNESS FAD OR
problem-solving, too.” In other words, it’s A WAY TO REV UP
been a good way to stay fit without training YOUR ROUTINE?
days feeling like a shlep. And if you’re stuck
in a bit of a workout rut, getting a height
advantage might be exactly what your
tired routine needs.

SEP/OCT 2024 25 MH.CO.ZA

MH BODY RISE UP

THE ASCENDANTS
It’s 2017, and Alex Honnold has stunned the
world with his daredevil ascent of Yosemite’s
El Capitan. It was a “free solo” clamber,
seeing the veteran cliff conqueror scale
884m of rockface sans ropes or any other
safety mechanisms. Awesome, certainly,
but watching the subsequent biopic Free
Solo that was released the following year,
probably had you file climbing under the
“never going to try that” category. But “free
solo” is just one of many styles of climbing,
and it’s typically reserved for the world’s
fearless elite. Unlike the walls you’ll be
scaling in your ascending adventures,
there’s a gentle gradient to help warm you up
for your scaling escapades.
“Climbing has evolved,” says Lawson.
BOULDERING
He’s not wrong, from indoor gyms to pre- BEGINNERS’
equipped routes (sport climbing ) out in
the wild and plenty of near-failsafe safety
CHECKLIST
equipment, you have a plethora of options In the gym or the great outdoors,
when it comes to getting high without tap into these tips courtesy of
Rotimi Odukoya, a member of
risking your life. And you aren’t just limited
The North Face’s Explorer Team,
to one style of climbing: there are plenty to to perform at your peak.
try. The most popular—free climbing—is
split up into two categories: sport climbing [ ] Take your time. “Start with easy
and the trad climbing. Traditional climbers routes to build more confidence
work in pairs, with one climber placing PEAK PERFORMANCE and familiarity with climbing
protection equipment as they ascend and “Climbing is a personal challenge,” says movements.”
then—once they’ve completed the route — Lawson. “It’s not a team sport, you’re doing
their teammate will follow along, removing it for yourself.” That doesn’t mean you’ll be [ ] Use proper techniques,
such as “using your legs for power”
the hardware on their journey up. For sport flying solo; but your success, ultimately, will
and maintaining “three points
climbing, you’ll tackle rockfaces that have be determined by your technique, problem- of contact”.
“pro” pre-drilled into the wall; “You’ve got solving skills, fitness and mental resilience.
a sort of bolt ladder to clip a rope into,” says “There’s definitely a social side,” adds [ ] “Pay attention to your body
Lawson. “You still have to do the actual Lawson. “You’ll do a lot of standing around positioning and balance to optimise
climbing, but it’s made it a lot safer for at the bottom talking with your friends.” your climbing efficiency.”
people to do the sport.” If all those ropes Lawson regularly guides guys through
and carabiners sound like too much admin, their first ascents, and he’s noticed that with [ ] Be brave when you’re
there’s always bouldering. It’s a form of free the growing popularity of indoor climbing bouldering. “Don’t be afraid to fall—
learning to fall safely is an essential
climbing wherein you’ll attempt to clamber gyms, people are showing up with a more
skill.”
up smaller rocker formations instead of advanced skillset. “They definitely know
large sections of a wall. “You do this with a lot more than before,” he adds. But there
[ ] “Listen to feedback shared
just a mat,” says Lawson. “Boulders are are some mistakes guys still tend to make, more experienced climbers and be
usually no more than five- to six-metres primarily, they have a habit of “flying” up open to learning and improving.”
high.”And you don’t have to head into the the wall and a few metres up their arms are
wild to try your hand at sport climbing or “completely blown”. “You’ve got to use your [ ] Finally, the most important
bouldering; gyms like Bloc 11 and CityROCK legs to push yourself up,” says Lawson. He advice for those fresh to the wall.
will give you an indoor taster before tackling recommends shifting your attention away “Above all, have fun and enjoy the
journey.”
the real deal. from your arms and thinking of how to

SEP/OCT 2024 26 MH.CO.ZA

 CLIMBING IS
A PERSONAL
CHALLENGE.
IT’S NOT A TEAM ON THE
SPORT, YOU ARE ROCKS
DOING IT FOR South Africa is packed
with climbing hotspots.
YOURSELF. Here are climbing
guide Justin Lawson’s
aspirational ascents

01. STERLING SILVER

2 Sport Climbing
Venture forth to Silvermine
and hike up to the Main Crag.
CLIMBING ISN’T ALL “A quick pull through an
ABOUT GRIP—YOUR overhang gets you onto
LEGS ARE ONE OF a vertical wall,” says Lawson.
YOUR BEST ASSETS After a few more metres of
climbing, continue up the
arete to the top.

02. MAGNETIC WALL

2 Traditional Climbing
Find this spot on Table
Mountain just to the right of
Quiver Crag. You’ll climb
for nearly 100m before
utilise these two powerful limbs. Can’t reach
encountering a series of resting
the next grip? “Often all you need to do is put points before your final push.
your leg up and stand up,” says Lawson. Go on a day with minimal wind.
You’ll also want to keep your hips as tight
as possible to the wall while moving, twisting
03. QUESTION
PHOTOGRAPHY: (PAGE 25 & 27) JUSTIN LAWSON; (PAGE 26) OLIVER WILLIAMS; (CHALK) UNSPLASH

them to get as flush as possible. Keeping your

centre of gravity glued to the rockery will
OF BALANCE
2 Bouldering
ensure it’s supported by both your hands and
Situated on the backside of the
feet—and not just your arms. “Question of Balance” boulder
And don’t neglect your noggin’. surface; and you will—either intuitively in Rocklands, this one requires,
you guessed it, serious balance.
Remember that climbing is also a mental or under the watchful eye of a guide like
Remember to bring mats and
test, challenging your ability to stay calm Lawson—begin to master the toolkit of a spotter.
under pressure and think more than just techniques necessary to conquer the crags.
WORDS: KIERAN LEGG. ADDITIONAL WORDS: TOM WARD

a few moves ahead. “Once, while climbing Should you try it? Of course, Lawson will
a big wall, I was getting scared because agree emphatically, but there’s plenty of MAKE IT HAPPEN
there was a very high fall potential,” says science that might spark your interest in the Want to arrange a guided
excursion with Justin
Lawson. “My climbing partner told me sport. Studies have shown that not only can Lawson? Get in touch at
to breathe in through my nose and out climbing help build muscular strength and justin@climbing.co.za or
through my mouth; and that sorted me ramp up your cardiorespiratory fitness, but visit capetownclimbing.com
out. I felt my head get into a good space and also boost your brainpower, according to
was able to work out the sequence of grips a study published in the journal Perceptual
necessary to get through that [section].” and Motor Skills. Convinced? Look right for
Ultimately, this is just scratching the a list of climbing spots to aspire to.

SEP/OCT 2024 27 MH.CO.ZA

 THE SEMI-COMPLETE USER’S GUIDE TO...
WHAT’S IN THERE,
THE SINUSES BY KEVIN DUPZYK
ANYWAY?
“Sinus” is a generic term that means “cavity”
or “hollow space”. When you complain
about “sinus issues” you’re referring to what
happens in the paranasal sinuses, four pairs of
spaces that drain through your nasal cavity and
FOR AS LONG AS sinuses have been around, aka forever, there has been a ton that down the back of your throat. Knowing what’s
scientists haven’t figured out about them. We’re aware that our sinuses help our noses work there helps you take care of it better.
better, keep our skulls lighter and act as “crumple zones” that cushion impacts to the head.
But, among other things, why must they drain through the nasal cavity, which is the root
of many problems? “I don’t know that we actually know the answer,” says Dr. Jean Kim, THESE ARE YOUR SINUSES:
a professor of otolaryngology at Johns Hopkins Medicine. Below is a straight-on view—the
Kim and fellow experts do know that sinus issues are getting worse, and they have image on the left is from the side
a few guesses as to why. For one, sterile modern life exposes us to fewer irritants, giving our —and they help filter, warm and
bodies fewer chances to learn to deal with them. Climate change is making allergy seasons moisturise air bound for the lungs.
worse and irritants like wildfire smoke more common. Obesity can pressurise parts of the
head that interface with the sinuses.
But that still leaves perhaps the most confusing thing of all: often we think we have
“sinus issues”, but they’re something else entirely. So how do you fix them? With a quick
anatomy lesson, some insight on root causes and various pros who can help.

Cilia and mucosa This is where,

LINE THE SINUS ideally, MUCUS
SPACES. The FROM THE
mucosa produce SINUSES
mucus, which DRAINS. Each
traps potentially sinus drains to the
problematic nasal cavity through
particles like dust a small passage
mites and microbes. called an ostium.
JANULLA/GETTY IMAGES

The cilia—tiny Ostia may clog—

hairs—move a big reason sinus
mucus toward infections start. From
the nasal cavity. there, it’s down the
back of the throat and
into the stomach.

SEP/OCT 2024 28 MH.CO.ZA

 MH BODY H E A LT H C H E C K

WHAT SINUS TROUBLE GETTING

IS—AND ISN’T IT FIXED
ACTUAL SINUS PROBLEMS HERE’S WHO CAN
HELP, IN ORDER OF
THE BIG ONE: SINUSITIS you’ve got a sinus infection is to have an ear, nose WHOM TO SEE FIRST.
A classic ailment—what you think you have and throat (ENT) specialist scope your nose.
when you say, “I’m having sinus issues”—is The good news: according to Dr. John Craig, PRIMARY-CARE
sinusitis, aka a sinus infection. Infections in the a rhinologist at Henry Ford Health, more than PHYSICIAN: Individual
sinuses lead to nasty mucus that drains into 90 percent of the time, a sinus infection resolves symptoms have low
the nose, causing inflammation and swelling in on its own in one or two weeks. predictive power, says
both the sinuses and the nose. There are five For relief until then, use saline to flush out Dr. Craig. A doctor’s
key symptoms: snotty nose, postnasal drip, irritants (via a saline spray or neti pot), ibuprofen overall impression is much
congestion, facial pain and an altered sense or paracetamol for fever or facial pressure and more helpful, but even
of smell. The bad news: those are such general an OTC decongestant for stuffiness. Antibiotics then, going off symptoms
symptoms that the only way to know for sure that have fallen out of favour. alone offers only a 50
to 75 percent chance of
accurately diagnosing
sinusitis. If you’re a mess,
THINGS YOU MIGHT THINK ARE SINUS PROBLEMS expect a referral to an ear,
nose and throat specialist.

SO. MUCH. FACIAL. WATERY EYES, YOU’RE FEELING RHINOLOGIST: The

PRESSURE. YOU’RE RUNNY NOSE. THE DREADED absolute expert on sinus

CONVINCED YOU HAVE YOU FEEL STUFFY POSTNASAL DRIP. anatomy. One thing they’ll

A “SINUS HEADACHE”. AND PUFFY. WHAT ELSE IT COULD BE:

almost certainly do is put
an endoscope in your
WHAT ELSE IT COULD BE: WHAT ELSE IT COULD BE: Believe it or not, a form nose and/or throat to get
A migraine, tension headache Allergies. of acid reflux called visual confirmation of an
or other malady related to laryngopharyngeal infection. A rhinologist
the huge number of KEY QUESTION: In addition to reflux (LPR). can perform surgery, too
nerve endings in your being an absolute puddle, —probably to enlarge the
face. “We published are your nose and eyes KEY QUESTIONS: Do you have “drains” from your sinuses.
a study a couple of years itchy? That’s a classic a raspy voice or a dry cough? It’s uncomfortable but
ago: 95 percent of people indicator of allergies. Feel like something’s stuck in low risk.
that presented to my office your throat?
with their most prominent WHAT TO TRY: First aim to ALLERGIST: If the
symptom being ‘sinus eliminate your exposure WHAT TO TRY: With LPR, acid pattern of your symptoms
headache’ ended up getting to allergens, then get makes it all the way to your suggests an allergy, they’ll
a neurologic diagnosis, not medicine: see if an OTC oral throat but may not cause help you identify the
sinusitis,” says Dr. Craig. antihistamine (i.e., Allergex heartburn, so you wouldn’t allergen, make a plan for
or Clarityne) works. And suspect acid reflux. Drink lots avoiding it and (if needed)
KEY QUESTION: Is your mucus to give your nose a hand, of water—it will moisturise get you on one of the
thick or coloured? If not, it’s use a saline rinse to flush your oesophagus and act as many medicines that
likely a headache or nerve out allergens, followed by a “replacement behaviour” will potentially help.
issue, even if you’re snotty. a steroid nasal spray (like for clearing your throat
Flonase). Sprays may take (which can cause more DENTAL SPECIALIST:
WHAT TO TRY: Paracetamol three days of use to kick in irritation). You can also try Some sinusitis traces back
or ibuprofen (for tension but are often more effective proton-pump inhibitors (such to infections of the teeth or
headaches) or something in controlling allergy as Aspen Pantoprazole). gums. Since that’s outside
like Grand-Pa (which adds symptoms in the long run, Better: talk to a doc about the purview of an ENT or
aspirin and migraine- says Dr. Craig. the best ways to manage allergist, you’ll want to see
reducing caffeine). LPR through behavioural a periodontist, endodontist
Headaches can be tricky; see changes, including what or oral surgeon to manage
a doc if they’re frequent. you eat and how you sleep. the root cause.

SEP/OCT 2024 29 MH.CO.ZA

MH BODY BIOHACKS
FINISH

SUPP CHECK

RECOVERY HOW MUCH

05

PACKAGE
SHOULD I TAKE?
There’s enough evidence to
endorse supplementation.
There are times when
I advise it; for example,
COLLAGEN IS TOUTED AS THE if an athlete presents with
GO-TO SUPP FOR BONE, SKIN AND a connective tissue or bone
JOINT HEALTH, PLUS FAST INJURY stress-related injury. The
REPAIR. BUT DOES IT DELIVER? recommended protocol
TIME TO GEN UP. is 15g to 25g of gelatine
or hydrolysed collagen
with 50mg vitamin C about
40 to 60 minutes before
training or rehab work.

START
04
AND MY BONES?
Optimal bone health

01 depends on multiple
factors, including sufficient
energy availability, healthy
WHAT IS IT? levels of hormones
The most abundant such as testosterone,

WORDS: RENEE MCGREGOR. DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK. *SOURCE: INTERNATIONAL JOURNAL OF SPORT NUTRITION AND EXERCISE METABOLISM
protein in the body, adequate calcium and
collagen is made up of vitamins D and K, and
the amino acids proline, the inclusion of weight-
hydroxyproline and bearing exercise. Research
glycine. It provides has shown that taking
structure to bones, a collagen supplement
tendons, ligaments and over a 12-month period
skin and is essential for can increase bone
maintaining healthy density significantly, but
connective tissue. the study subjects were
Strength and power are postmenopausal women.
directly linked to having
stiff connective tissues.
That stiffness depends
on two main factors—
collagen content and 03
the number of cross-
links within it. But while
WILL IT HELP
stiff tissue benefits MY JOINTS?
performance, it’s also Collagen supps have been
linked to higher rates of shown to support joint
injury. It’s a fine balance. health by improving the
condition of the cartilage,
reducing stiffness and pain.
This is beneficial for people

02 with a high training load,

or for older exercisers.
Collagen levels decline
ARE SUPPS SMART? with age. It could help with
I always advocate food injuries, too: a 2021 study*
first. Bone broth is often found that a combination
recommended as a good of collagen, vitamin C and
source, but it’s an acquired derived collagen, an appropriate exercise
taste. That said, studies and while plant-based rehabilitation programme
have shown supplements sources are also available, could support recovery from
to have benefits. Most there are fewer studies to anterior cruciate ligament
research looks at animal- confirm their efficacy. knee injuries.

SEP/OCT 2024 30 MH.CO.ZA

 EASE OF USE
The dumbbell’s more evenly balanced Opt for a KB for a bigger challenge. “As the
weight means that it’s a better pick for kettlebell’s load isn’t stacked directly on
beginners, says Hyrox master trainer and top of your limbs, you’re constantly pulled
247 Represent athlete Jake Dearden. out of line,” explains Dearden.

GAINS TRAIN

97% 70%
A seated dumbbell concentration The boost in core strength for those
curl creates this much biceps on an eight-week kettlebell
activation (i.e., a lot), reports the programme in a study by the
American Council on Exercise. University of Wisconsin-La Crosse.

GOOD FOR...

Grip Isolation Balanced Increased Six-Pack Doorstop

Strength Exercises Growth Heart Rate Strength Duty

POWER MOVES
Dearden recommends dumbbells for “Kettlebells develop explosiveness and
bodybuilding. “Use them for the heavy power—vital components of fully rounded
sets and big volume needed to generate athleticism,” says Dearden. Therefore, KBs
WORDS: LUCY GORNALL. PHOTOGRAPHY: PHILIP HAYNES.

enough stimulus for muscle growth.” score extra points for their functionality.

SORE POINTS

Less Core Reduced Often Tough on Correct Form Less of

Activation Cardio Need Two the Wrists is Trickier a Pump

IT’S A DRAW! Both of these workout weights have their uses and a fitness regimen that incorporates the two will
THE MH iron-clad your strength and athleticism. Ultimately, it comes down to personal preference. While most of us in the office
VERDICT prefer to swing a kettlebell; pumping iron in pairs will still give your sessions a big lift.

SEP/OCT 2024 31 MH.CO.ZA

 N E W I S S U E O N SA LE N OW
OR SUBSCRIBE TO THE DIGITAL EDITION OF WOMEN’S HEALTH FOR ONLY R240 AT ZINIO.COM/ZA
 CHANGE FOR THE BETTER

THE HEALTH SNOB’S GUIDE TO

BOTTLED COFFEE MIGHT

BE ABUNDANT, BUT
CAFFEINE AFICIONADOS
MAKE THEIR OWN.
FOLLOW THESE TIPS
TO PREP A HEALTHY
BREW FOR A REFRESHING
PERK-ME-UP.
PHOTOGRAPH BY JACK ANDERSON
Graphik Light 4.75/5

SEP/OCT 2024 33 MH.CO.ZA

 01
COOLER BEANS
The clue is in the name. Still, cold-brew coffee is often
confused with the milky, sugar-laden confection that
is iced coffee. "It’s actually coffee brewed using cold
water," clarifies Hugh Duffie, co-founder of UK brand
Sandows, inspired by Victorian bodybuilder Eugen
Sandow. It’s a natural option for your pre-workout, as
well as an ideal lunchtime pick-me-up in warmer
weather. Brewing your own begins with the beans.

02
GET ON YOUR GRIND
In cold-brewing, heat is majority of your drink.
swopped for an extended Mountain Falls’ bottled and
ii brewing time (12 to 24 hours), boxed offerings have a good
MEDIUM so start the night before. mineral-content for brewing
While coffee
i fans are iii Turn your grinder—Hario (mountainfalls.co.za). Duffie
LIGHT blinded by the DARK makes a quality range (from suggests a punchy ratio of
The preference light, health Big roast
R795, quaffee.co.za)—to the 100g coffee to a litre of water,
of those who snobs may taste replaces
take their prefer turning subtlety, coarsest setting, so the brew leaving it for 16 hours on the
Americanos to the darker though some isn’t cloudy when you filter it. counter (not in the fridge)
black, letting side: life- antioxidants If you’re making the effort, before plunging. Strain
you taste extending are lost. The
the coffee’s upside: darker you might as well prep in through a filter paper and
antioxidants
delicate notes. release as roasts are less bulk, necessitating a 750ml repeat until your cold-brew
Light roasts coffee beans acidic—as are filter-in-a-bottle (R620, runs crystal clear, then pour
also tend to be roast. A happy cold-brews
beanthere.co.za). And it’s yourself a glass. Store the rest
naturally sweet, medium —and so are
disinclining you provides the kinder to worth using decent water, in a sealed container in the
to add sugar. best of both. your gut. given it constitutes the vast fridge and… chill.

SEP/OCT 2024 34 MH.CO.ZA

 EXTRA COOL
POINTS
Frigid coffee
03
THE REMIX
still leaving
you cold?
Here are some
Of course, if you’re intent on more USPs.
sucking up maximum health
benefits (including better athletic
SWEET RELIEF
performance, a healthier liver and The slow,
potentially a lower risk of diabetes, heat-free
to name a few), you’re best off process
makes cold-brews
drinking it straight. But if you’re smoother and less
looking to impress guests, mix up bitter, obviating
a sophisticated alcohol alternative the need for milk
and sugar.
or supercharge your morning
shake, try these recipes.

WELL PRESERVED
Your coffee
is brewed
properly,
rather than simply
by pouring hot
espresso over ice:
a watery grave for
quality roasts.

INSTANT FIX
Okay, so it
takes time
to make. But
once prepped, your
batch will keep for
weeks. Decent Joe,
on demand.

COST-SAVING
Cold coffee
is easier
to carry
around, so you
don’t have to resort
to pricey coffee
shop cuppas.

A B C
SYRUP SHRUB ESPRESSO MARTINI BANANA SHAKE D
INGREDIENTS INGREDIENTS INGREDIENTS
• 50ML COLD-BREW • 25ML COLD-BREW • 200ML COLD-BREW
COCONUT ICE COFFEE
• 25ML BALSAMIC VINEGAR • 50ML TEQUILA • SCOOP OF PROTEIN POWDER INGREDIENTS
• 2 TSP MAPLE SYRUP • 2 TSP COFFEE LIQUEUR • A BANANA • 100ML COLD-BREW
• TOP TO THE BRIM WITH SODA WATER • 2 TSP MAPLE SYRUP • SCOOP OF OATS • 200-300ML PURE COCONUT WATER
WORDS: JAMIE MILLAR. PHOTOGRAPHY: LOUISA PARRY.

• A DASH OF ANGOSTURA BITTERS • 100ML COCONUT MILK • LARGE ICE CUBES(FOR SLOWER DILUTION)
METHOD
Sprouting again in throwback METHOD METHOD METHOD
hipster bars after withering Cold-brew is a boon to Providing an energy boost without Cold-brew is considerably more
away in the 18th century, shrubs bartenders for many reasons: it’s the sugar rush, cold-brew brands refreshing than gulping down
are vinegar-based (really) real coffee, not flavoured syrup, are increasingly being stocked at a piping Americano on hot days.
cocktails, often enjoyed as an and doesn’t require dilution, gyms and CrossFit boxes. This Replace even more lost sweat
aperitif and for their medicinal unlike adding ice to hot java. Plus, blended breakfast shake is certain by adding electrolyte-rich
properties. Balsamic blunts they don’t have to waste time to keep you well fuelled for a while. coconut water in a 1:2 or 1:3
blood sugar spikes after meals, making espressos—well, Blend all the ingredients together ratio, depending on your taste.
improves digestion and you wouldn’t ask a barista for —adding an optional spoonful of Use concentrated coffee,
promotes satiety. It’s even a martini. Simply combine the nut butter—and down it at least because taste dilutes as the ice
healthier if, as with the recipe ingredients, shake well and enjoy an hour before your workout, melts. This is a godsend after
above, you lose the booze. like a hopped-up James Bond. or immediately after. a big gym (or bar) session.

SEP/OCT 2024 35 MH.CO.ZA

MH LIFE FOOD

FUELS HIS
E F D A V ID SHIM I-READY
CH AA
WITH BR D QUICK
FITNESS B E E F AN
E D O,
MARINAT MIGHT WANT T
E S . YO U L K ITA
PICKL TOO. BY
PAU

SEP/OCT 2024 36 MH.CO.ZA

 N HIS 20S, DAVID SHIM wanted to
turn pro in soccer. Then a visit to
the Culinary Institute of America
pushed him to channel his love of
fast-paced action into cooking.
After graduating from the
institute in 2007, Shim worked at some
of New York City’s best restaurants—
and he kept exercising. “Engaging in
regular physical activity not only helps
to keep my body in good shape but also
has a significant impact on my mental
sharpness,” he says. Now Shim is the
executive chef at Cote, a Korean steakhouse
with spots across the US and Singapore. His
schedule makes regular mealtimes tough,
but he tries to eat a balance of protein,
vegetables and carbs. It’s a strategy
Shim says is especially important as
he approaches 40 and sets another SHIM’S
PHOTOGRAPH BY DAVID MALOSH ; FOOD STYLING: SIMON ANDREWS. PROP STYLING: PAIGE HICKS. COURTESY SUBJECT (COOKING, RUNNING). ROBERT SCHAUFELD (TENNIS).

goal: taking on marathons.

GO-TO
WORKOUTS
1
G A L B I W I T H P I C K L E D V E G E TA B L E S TENNIS
This traditional Korean dish takes a super-flavourful “I constantly push
cut of beef, marinates it in a sweet soy mixture and myself physically
flash-grills it to deliciousness. and mentally on
the court, and
there’s incredible
satisfaction in
W H AT YO U’ L L N E E D HOW TO MAKE IT hitting the ball for
1.2KG BONELESS SHORT RIBS, 1. In a blender, add the soy sauce, onion, pear, garlic, ginger, sugar, a winning shot.”
SLICED INTO THIN
2.5CM-BY-5CM PIECES mirin, orange juice and 180ml water. Puree till smooth and strain with
180ML SOY SAUCE a fine mesh strainer.
2
½ YELLOW ONION, DICED 2. In a large container, combine the short ribs with the marinade you
SOCCER
½ FORELLE PEAR, PEELED “Stepping on the
made in the first step. Cover and refrigerate for at least 6 hours.
AND DICED fresh grass and
1 GARLIC CLOVE, CHOPPED 3. Burn your braai down to a scorching smoulder. Transfer the short kicking the ball
1 TSP GINGER, FRESHLY ribs to the braai and sear, basting occasionally with the reserved around with my
CHOPPED marinade, until cooked through, 2 to 3 minutes per side. Eat with old cleats feels
100G DARK BROWN SUGAR so natural. It also
pickled vegetables (recipe below) and rice. Feeds 4 involves a lot of
90G MIRIN
240ML FRESHLY SQUEEZED ORANGE running and is a
JUICE, PULP STRAINED NUTRITION PER SERVING great way for me to
build up stamina.”
555 calories, 41g protein, 42g carbs (2g fibre), 23g fat

3
SWIMMING
BONUS RECIPE: This example uses cucumbers. Chef Shim also “It’s an intense
Q U I C K- P I C K L E D V E G E TA B L E S likes any seasonal vegetable, like fennel or radish. full-body workout,
yet at the same
time you are in
In a pot, bring 300ml rice vinegar, 150g white sugar, 2 Tbsp water, ½ Tbsp salt and your own personal
½ tsp turmeric powder (optional) to a boil. In a large bowl, add 900g cucumbers (about tranquil oasis.”
1 large cuke) cut into small sticks. Pour the vinegar mixture over the cucumbers and allow
everything to come down to room temp. Cover and refrigerate overnight. Feeds 8

SEP/OCT 2024 37 MH.CO.ZA

 MH LIFE FOOD

CRUNCH TIME
ADD THESE SIMPLE FISH TACOS
TO YOUR BRAAI REPERTOIRE FOR
SHELL OUT
FOR YOUR NEXT
BRAAI

PROTEIN, FIBRE AND A MEGA DOSE

OF FLAVOUR THIS SPRING.

THE
STACKED
LUNCH

GRILLED FISH
TACOS WITH
CHARRED
PINEAPPLE
SALSA
TOTAL: 20 MINS SERVES: 2
3 TBSP LIME JUICE
½ SMALL RED ONION,
FINELY CHOPPED
1 JALAPEÑO, THINLY SLICED
¼ SMALL PINEAPPLE,
SLICED INTO THICK RINGS
570G SKINLESS WHITE
FISH FILLETS (SUCH AS
KINGKLIP OR HAKE)
1 TBSP OLIVE OIL
10G CORIANDER LEAVES
8 CORN TORTILLAS,
LIGHTLY CHARRED

METHOD
Step 1 In a bowl,
combine the lime
juice, onion, jalapeño
and ¼ tsp each of
salt and pepper.
Step 2 Cook the
pineapple rings
over the braai or in
a cast-iron griddle pan opaque throughout,
over a medium-high about 2 to 5 mins per
heat until they’re side (depending on PER TACO:
charred and beginning the fish).

234 5.5g 25g

to soften, about 2 to Step 4 Cut the
3 mins per side. pineapple into 1cm
PHOTOGRAPHY: CHELSEA KYLE.

Cals Fat Protein

Step 3 Brush the pieces and toss with
fish with the oil the red onion mixture;
and season with fold in the coriander.
¼ tsp each salt and
pepper. Braai until
Fill the tortillas with
the fish and top with
23g
Carbs
7g
Sugars
2g
Fibre
lightly charred and your salsa.

SEP/OCT 2024 38 MH.CO.ZA

 HING . . .
IR IS A R E REFRES ET.
DAIQU SWE
FROZEN SO SICKENINGLY HICH HAS
AN D AL M ’S C U P,W
UGAR.
OZEN PIM Y LE S S S
TRY A FR VOURS WITH WA
FL A Y JONES
A LL T H E BY CARE

FRESH HOW TO MAKE IT

BERRIES,
In a blender, combine
180ml Pimm’s No. 1,
cucumbers, mint and the 60ml simple syrup,
gin-based liqueur Pimm’s 30ml fresh lemon juice,
No. 1—a Pimm’s Cup is 4 thin cucumber slices,
summer in a glass. 4 medium strawberries
This recipe, which (tops removed), 1 thin slice
I developed with my of peeled ginger and 12
coauthor, John McCarthy, mint leaves, plus 500g of
is from our newest ice. Blend until smooth.
book, Every Cocktail Has Divide equally among 4 tall
a Twist. A frozen Pimm’s is glasses and garnish with
powerfully refreshing and additional cucumber slices,
simple, because you toss strawberry halves and mint.
everything in a blender. Serves 4
FOOD STYLING: SIMON ANDREWS. PROP STYLING: PAIGE HICKS.; PHOTOGRAPH BY DAVID MALOSH

PIMM’S PARTY!
Pimm’s is an easy 25% ABV. But a Cup can handle
stronger. Add 60ml of any of these before blending.

CLASSIC DIFFERENT REALLY

HOPE RUM DIFFERENT
BEEFEATER GIN
Dry gins carry AGRICOLE KWV CLASSIC
the herbal This white CAPE TAWNY
backbone to rum is made With aromas
match a Pimm’s from sugarcane of dried fruit,
Cup’s fruit juice rather orange zest and
flavours. This than molasses. caramel, this
iconic gin is Grassy, floral fortified wine
strong on juniper and flagrant— is the perfect
and citrus. pour liberally. Pimm’s sub-in.

SEP/OCT 2024 39 MH.CO.ZA

TRAIN Vitality Fitness
This app launches with
access to over 300 boutique
facilities, gyms and padel courts,

TO YOUR
with ambitions to keep growing.
Facilities interested in joining the
Vitality Fitness Network can
email Vitality at
fitness@discovery.co.za

MAX
N
ew research released by
Discovery Vitality has once
Cardiorespiratory fitness is one of the most important again shifted the spotlight back
health markers when it comes to your overall well- to cardiorespiratory fitness
being. Here’s how Discovery Vitality Fitness gives you (measured as VO2 max) as an important
health risk metric. Insights were drawn from
more ways than ever to fire up your engine.
Discovery’s unique data, including lifestyle
information, clinical screening results and
insurance claims data.
The findings show the tangible benefits
of prioritising cardiorespiratory fitness, also
referred to as cardio fitness, which dramatically
reduces the risk of developing—and dying
from—cardiovascular diseases, certain
cancers and diabetes, among other conditions.
Linked to these insights, Discovery Vitality
announced the launch of two exciting updates
to the programme aimed at enhancing the
health outcomes of its members.
They are a new rewards points metric based
on cardio fitness level, called Vitality Cardio
Fitness Levels, and a first-of-its-kind exercise
platform called Vitality Fitness. The new
platform brings a new level of convenience and
access to Vitality members, enabling them to
view and book an extensive range of workouts
provided by a network of gyms and fitness
studios around the country. Members access
the booking platform through the Discovery
app and can book classes in a few taps.
“My vision is that the insights from this
research on cardio fitness help inform the
global effort to combat the growing epidemic of
physical inactivity and its associated health risks.
We’re continually exploring ways to incentivise
and promote healthier lifestyles among our
members. It’s important that these are backed
by research and enabled through the smart use
of technology to fit easily into people’s lives,”
says Vitality CEO, Dinesh Govender.

40 MH.CO.ZA/ September 2018 GRAPHIK REG 6.5 GRAPHIK SEMIBOLD 6.5 <100>
 M H PA R T N E R S H I P
M H PA R T N E R S H I P

VO2 MAX: WHY IT MATTERS Levels: low, fair, good, excellent and superior.
Cardio fitness refers to how well your While there is no single ideal VO2 max,
respiratory and circulatory systems supply everyone should strive to improve to the next
your body with enough oxygen to level due to the health benefits. The greatest
keep exercising. VO2 max is a measure of health benefits are seen in individuals who
the maximum amount of oxygen that move from a low to a fair level, with additional
your body can use when you’re exercising. As benefits realised as
your VO2 max increases, so does your aerobic one improves to a good or higher level.
endurance and ultimately your cardio fitness. For most people, reaching a good Vitality
Cardio fitness is a powerful indicator of
one’s potential for a long and healthy life,
as even a moderate improvement in VO 2
max can reduce risk of death by 21-30%.
Cardio Fitness Level for their age and gender
is a great milestone and will provide the health
protection needed to live a long, healthy life.
“By rewarding Vitality members for
1 in 3
adults are not
By understanding and improving VO 2 knowing and improving their cardio fitness, active enough
max, individuals can reduce their risk of we are not only encouraging varied exercise
cardiovascular diseases, certain cancers intensities and durations but also helping
and diabetes. them protect their health and extend their
Vitality’s newly published research on lifespans,” says Govender.
navigating cardio fitness for optimal health
outcomes highlights the critical role of VITALITY FITNESS: A ONE-TAP, VO2
cardio fitness in health management: Vitality
members with higher cardio fitness levels
FIRST-OF-ITS-KIND PLATFORM
In conjunction with the release of their
max
experience 30% lower hospital claims, and
a measure of
research, Vitality also announced the launch of
cardio fitness,
exhibit 95% lower prevalence of obesity, 84% Vitality Fitness. “According to the latest WHO
is a strong
lower prevalence of high-risk blood glucose research, one in three adults do not meet the
indicator of
levels and 70% lower prevalence recommended amount of physical activity, overall health
of high blood pressure. contributing to a significant disease burden.
While many may think that their genes Building on over 25 years of experience in
largely determine their cardio fitness level, this promoting physical activity and helping Vitality
research revealed the importance of forming members get healthier, we are revolutionising
good habits: Vitality’s fittest members tend the way our members exercise with the launch The top 3 fittest
to exercise more frequently, for longer and at of Vitality Fitness—an integrated exercise South African cities
higher intensities. Vitality members with higher ecosystem that caters to individual needs, in 2023
cardio fitness levels also tend to have earlier both at the gym and beyond, giving Vitality
bedtimes, earlier wake up times and longer members access to a broader range of exercise
sleep durations. options,” Govender says. Vitality Fitness
All in all, members with higher Vitality offers Vitality members free visits to a world of
statuses exhibited higher cardiorespiratory workout opportunities at their fingertips:
fitness levels.
“Through advancements in wearable • Easily browse, search, and filter fitness
technology and the Vitality Fitness facilities by location and different exercise
Assessment, our members can easily categories, making it simple to find and Discovery Vitality's research shows:
estimate their VO2 max. This cardio fitness book the perfect workout.
measurement serves as a valuable benchmark Higher cardio fitness levels can result in:
for overall health. Our new white paper • Book and try various fitness activities with
provides comprehensive research insights, two free visits to any facility in the Vitality 51% Reduction in cardiometabolic
disease claims;

practical guidelines, and tailored pathways network across the country each month.
to help members understand and improve 17% Reduction in
in-hospital claims;

their VO2 max,” says Dr. Mosima Mabunda, • For those looking to join a gym, Vitality And increased
mental wellness.
Vitality’s Head of Wellness. Fitness offers an impressive 75% discount
Jon Patricios, Professor of Sports and on local club memberships at Virgin Active
Exercise Medicine at Wits University, or Planet Fitness, with the option to activate
adds: “In a country with stretched health memberships directly through the platform.
PHOTOGRAPH: KARSTEN-WINEGEART (UNSPLASH)

resources and large disparities in access to Additional research shows:

care, there is an accessible and affordable • Vitality Members can engage in a variety of Low cardio fitness increases the risk of
solution: optimal cardiorespiratory fitness. exercises and earn 100 Vitality points daily. developing serious medical conditions;
The prescription of aerobic-based exercise
Dementia, Alzheimer's Cardiovascular
provides some of the most effective disease disease, psychological disease
stress
prevention strategies and should be our core
lifestyle intervention.” Pre-Diabetes,
type 2 diabetes, Cancer
Vitality members are now incentivised to metabolic syndrome
know and improve their VO2 max and can earn
up to 10 000 Vitality points. VO2 max readings
are categorised into five Vitality Cardio Fitness

Visit discovery.co.za/vitality/get-fit to sign up today

MH LIFE W E A LT H

THE BEGINNER’S GUIDE TO...

SURVIVING
(AND THRIVING)
IN TAX SEASON
DIY, CALISTHENICS AND TROUBLESHOOTING
YOUR SMARTPHONE? YOU’VE GOT THAT
COVERED. BUT WHEN IT COMES TO YOUR TAXES,
IT CAN OFTEN FEEL LIKE YOU’RE TREADING
WATER. FOLLOW OUR EXPERT’S TOP TIPS TO
SAIL THROUGH YOUR RETURNS.
See the Brightside
Going green? If you installed solar panels
between 1 March 2023 and 29 February
hustles, crypto, you name it. Bottom 2024, and you’re using those sun-absorbers
THEY SHOULD REALLY TEACH
line: make sure you’re plugging in all the to power your domestic needs; you may be
A CLASS ON TAXES AT SCHOOL.
relevant numbers. entitled to a tax credit, says Oosthuizen.
Sure, the geometry was fun and all
Unfortunately, this doesn’t include other
(debatable)—but outside of your
misguided midnight munchies, Pi isn’t Leave a Paper Trail components like batteries and inverters—
Whether it’s deductions for travel or just the panels themselves. To qualify,
exactly a factor in your everyday life. And
expenses related to your WFH office, it’s you’ll need to prove that these panels were
logarithms aren’t going to help make filing
important to keep detailed documents of acquired new, have an electrical certificate
your returns any easier. While we don’t
any related costs. Ultimately, the burden of of compliance and show that these panels
have the page count necessary to unpack
proving that an amount is not taxable or that are mounted on a residence that is mainly
everything involved with complying
an amount is deductible falls squarely on your used for domestic purposes. It’s a great
with the tax man, we can give you a few
shoulders, says Oosthuizen. As such, you reminder that going off the grid could help
tips to take some of the guesswork out
should file away all documentary proof, such you stay in the green.
of your paperwork. We tagged in Nexus
Tax’s Annelize Oosthuizen, a Chartered as invoices, proof of payments and a detailed
Accountant with a wealth of experience logbook of your work-related kilometres, as Call a Pro
SARS may ask to look over your paperwork. Tax laws are always changing, so keeping
in the field of taxation, to help give you
Keep in mind that you’re “required to hang tabs on specific requirements can be tough.
the confidence to hit “file” without the
on to such supporting documents for at least But you don’t have to stress about it. Just
post-return anxiety.
five years”, says Oosthuizen. like enlisting a PT to guide you through your
reps, a tax professional can help keep an
Find Your Number Home In On Your Costs eye on your “form(s)”. Essentially, they’ll
“ If you were auto-assessed, you While you might think you have a case tackle this extensive process on your
don’t need to submit a return since it for including your supplements, food behalf to ensure all your income is declared
was automatically submitted,” says or even clothing on your returns, these and that you aren’t missing out on nifty
Oosthuizen. But that doesn’t mean you’re expenses do not qualify as tax deductions, deductions, says Oosthuizen. However,
out of the woods just yet—it pays (literally) warns Oosthuizen. However, if you are “tax services, like filing your return, can
to double-check that all your info is in working from home, you can include only be provided by a registered tax
order. Notice something off? You’ll have certain expenses such as water, electricity, practitioner,” says Oosthuizen. “Make
an opportunity to update your details mortgage interest, cleaning costs and sure you verify the registration of a tax
and resubmit. When SARS compiles your repair costs as deductions. However, practitioner before letting them handle
your financial matters [to] avoid potential
WORDS: KIERAN LEGG; PHOTOGRAPHY: GETTY IMAGES

automatic assessment, they’ll draw on info to qualify, you must make sure that specific
submitted by third parties such as your part of your home is used exclusively for fraud.” You can check someone’s status by
employers, retirement funds, medical trade—i.e., work—purposes. “If that part plugging their tax practitioner number
aid funds and other financial institutions. of the house is, for example, also used (e.g., PR-0000000) into the SARS website.
That’ll help streamline the process, but it as a playroom, TV room or bedroom,
ultimately falls on you to make sure that the expenses will not qualify as a tax YOUR EXPERT
your income is accurately declared, says deduction,” says Oosthuizen. That can be Annelize Oosthuizen
Oosthuizen. “That includes foreign income tricky, especially since you might not have provides tailored tax
solutions as part of
received,” she adds. And funds generated a dedicated home office... or your study
Nexus Tax and Business
from another trade—rental income, side doubles up as a spot to play video games. Solutions (nexustax.co.za)

SEP/OCT 2024 42 MH.CO.ZA

 W H E R E S T R E N G T H M AT T E R S M O S T

PLUG INTO OUR

SCIENCE-BACKED
SOLUTIONS

STRESSED ABOUT
THE STATE OF THE
WORLD AND/OR YOUR
SANITY? WE’VE GOT
FOUR SIMPLE BUT
ESSENTIAL TOOLS TO
HELP YOU ADAPT AND
OVERCOME, THIS
YEAR AND BEYOND.
WORDS BY JOSHUA
DAVID STEIN
GETTY IMAGES

SEP/OCT 2024 43 MH.CO.ZA

 YOUR MIND IS VERY
MALLEABLE. HERE’S
HOW TO HACK IT

01
IF YOU DO
ONE THING...
Develope Rugged
Flexibility

Too much time spent

browsing other people’s
political opinions on Twitter
(sorry, X) can fuel nostalgia for
the “good ol’ days”, back when
the world was calm and
stable. Except that’s only
wishful thinking, says
performance coach and
author Brad Stulberg in Master
Of Change. “Things are never
as static as we pretend they
are,” he says. “We’re always in
a cycle of order-disorder-
reorder.” To actually cope with
the churn, Stulberg suggests
something he calls rugged
50%
The boost in longevity
flexibility. The ruggedness is for those with a strong
about holding on to what’s social network, according
essential to you, knowing what to one meta-study of
300 000 people*
your core values are. And
the flexibility comes from
letting the rest go. This is an
approach, he says, that will
help you adapt, evolve and
grow, so you’re not constantly
feeling unstable. A non-
political example: an injured
runner understands that while
he can’t run right now,
02
what’s important to him— IF YOU DO TWO THINGS...
movement—is still possible. Forge Stronger Connections
Depending on his injury, he
could transition to rowing The polarisation and digitisation meaningful bonds. He found that needs from you. Do they want to
or lifting. of everything has left us all feeling anyone is able to do this. be helped, hugged or heard? You
isolated—so much so that many might even ask them, “Do you
Use It: Think of change as experts have declared a loneliness Use It: The first rule? Listen and want me to solve the problem or
a constant, Stulberg says. Ask epidemic—which is profoundly ask a lot of questions—”nearly 10 to do you want to vent?” When you’re
yourself where you want to be rubbish for our physical and 20 times as many as the normal both having the same kind of
rugged and where you can mental health. And building true person”, he says. The next thing conversation, your body actually
be flexible. “This helps you connections with others is not that supercommunicators do is responds to this connection
view change and disorder only satisfying but also life- figure out exactly what kind of physically—with dilated pupils and
as something you’re in saving. For his new book, conversation they’re having. Is it an slower, in-sync breathing—and
GETTY IMAGES

conversation with,” he says, not Supercommunicators, Charles emotional one? Practical? Social? a deep subconscious bond takes
as something you need to white- Duhigg analysed people who One helpful way to think about it is place. In layman’s terms, that
knuckle your way through. were naturals at creating deep, to consider what the other person means you just don’t feel as alone.

SEP/OCT 2024 44 MH.CO.ZA

 MH MIND RESET

03
IF YOU DO THREE THINGS...
Future-Proof Your Brain

Staying ahead of ChatGPT. Figuring out MCI. But neurologists can figure out as
what’s real and what’s not. Remembering early as possible if your brain fog, faltering
which platform that message came in on. memory, headaches or behavioural
Your mind needs to be sharp for that, and changes can be treated, as this is when
an emerging field of brain health is like treatments may be most effective.
the doomsday prepper of the mind.
It moves brain care from just treating Use It: Talk to a doctor about how to
neurological problems such as dementia take care of your brain now. Mention
to preventing them before they occur. any worries about your physical,
“[Neurologists] used to have a saying— mental or social wellbeing. “Those are
’Diagnose and adios’,” says Natalia Rost, three components that are critically
a professor of neurology at Harvard affected by the state of your brain
Medical School. Rost and other health and vice versa,” Rost says.
advocates of preventive neurology are Tidying up your lifestyle choices now
calling for people to recognise that care may change your risk of problems
for your brain needs to start early. That such as dementia later. Neurologists
means helping keep your brain healthy rarely factor into our usual rotating
by exercising and eating well. It’s also cast of healthcare providers, but Rost
important to get brain issues diagnosed: and her colleagues want to change
research has discovered that among that by drawing attention to the
people with mild cognitive impairment importance of “well-brain visits”.
(MCI), only 8% of cases are detected and Consult a doc—and soon—with
diagnosed*. Granted, it’s a little tricky, concerns about memory, stroke risk
because there’s no slam-dunk test for or headaches.

04
IF YOU DO FOUR THINGS...
Make Micro-Commitments

“Think of When life inevitably specifically, to avoid Use It: Sometimes,

change as feels too much, resist the

urge to micro-quit. “[This]
failure”. These “opt-outs”,
as she calls them, are
simply having a word to
describe a circumstance

a constant. is a subtle opting out of

our goals,” says Vanessa
sneaky because they
don’t hold the stigma of
can unlock change. “The
awareness of micro-
Ask yourself Foerster, a mental walking away entirely. quitting is the first step,”

where you want endurance coach in the

US. It’s like knocking a set
But they’re just as
insidious. “Micro-quitting
says Foerster, “because it
shows you that you have

to be rugged off a planned workout

because, as you tell
can affect us on a daily
basis—how you do one
a choice.” After that, she
suggests another mini
and where you yourself, “It doesn’t really
matter,” or skipping the
thing is how you do
everything. If you start
act: micro-committing.
These are small choices
can be flexible. optional coffee with the this habit of holding that we make in favour

This helps you CEO because “I wouldn’t

really know what to say,
yourself back [...] or
sabotaging yourself in
of who we want to be,
she says. And if it doesn’t
view disorder anyway.” We micro-quit,
Foerster says, “to avoid
any way, it’ll show up in
different aspects of your
work for you, look at
it as an opportunity
differently.” discomfort and, more life,” she says. for growth.

SEP/OCT 2024 45 MH.CO.ZA

MH MIND HIGHS & LOWS
W H AT H A P P E N S W H E N . . .

...I MICRODOSE?
PSYCHONAUTS REPORT BETTER MOODS AND BRIGHTER IDEAS,
BUT WHAT GOES ON IN YOUR BODY WHEN YOU TAKE A TRIP?
03
SAFE SPACE
While the dose is
important, how you
feel, where you are and
who you’re with are
paramount. “It’s best
not to take psychedelics
when you’re not feeling
great, in a strange
place or surrounded
by strangers,” says
Winstock, and even small
amounts shouldn’t be
given without consent

01 (obviously). Evidence
suggests that a placebo
effect might also be at
UNDER THE LID play when microdosing.
While much remains
a mystery, we do have
some insight into
how hallucinogenic
drugs act on the brain.
“Psychedelics stimulate
04
the serotonin 2A CHANGE MAKER
receptor (5-HT2A),” Most research into the
says Tiago Reis Marques, 01 effects of psychedelics
a psychiatrist and CEO links to mental health.
of biopharmaceutical “Large doses disrupt
company Pasithea. connections between
“Brain imaging studies parts of the brain
show that these drugs that have become
increase measures of embedded in people
connectivity between who are depressed,”
different parts of the says Winstock. They
brain and also increase boost the production
entropy, a measure of 02 03 of brain-derived
‘disorganised activity’ in neurotrophic factors
the brain.” This shake-up (BDNF), a molecule linked
induces an altered state to learning and memory.
of consciousness. One study* found that
a low dose of LSD caused

WORDS: MINI SMITH. ILLUSTRATION: PETER GRUNDY. *SOURCE: ACS PHARMACOLOGY & TRANSLATIONAL SCIENCE
a rise in BDNF.

02
PICK UP THE TAB
“For most drugs, the more
04 05
05
you take, the bigger the
NO QUICK FIXES
effect. But the difference But the lab isn’t real life.
between a small or large Psychedelics may be
dose of a psychedelic trendy, but they’re also
can be huge,” explains illegal. “People need
Adam Winstock, to understand that,
a consultant psychiatrist in trials, participants are
and addiction medicine screened, prepped
specialist. There’s no and working with
scientific definition of experts,” says Winstock.
a “microdose”. But, “So, taking a psychedelic
Winstock notes that it’s at home isn’t a solution to
usually about a tenth of complex psychological
a recreational dose—that problems.” LSD can’t
is, somewhere between cure depression like
0.15g and 0.35g of dried paracetamol can fix
magic mushrooms or DO MUSHROOMS a headache. Think
10mcg and 20mcg of LSD. WORK LIKE MAGIC? before you trip.

SEP/OCT 2024 46 MH.CO.ZA

MH MIND RELATIONSHIPS

YOU KNOW IT’S “GOOD TO SHARE” AND

SOCIAL MEDIA IS FULL OF CLICHÉS
ABOUT THE BENEFITS OF SPEAKING UP.
BUT KNOWING HOW TO EXPRESS YOUR
EMOTIONS EFFECTIVELY? THAT’S TRICKIER.

IF THERE’S ANYTHING as prevalent as the idea

that men should be strong and silent, it’s the world
telling guys they need to talk about their feelings
more. These contradictory messages are
being cranked out at max volume, so it’s not
surprising that we feel conflicted and frustrated.
As a therapist, I agree that it’s critical for men to puts everyone else in a funky mood, too. to do what you think will fix it, you may end up
talk about things, but people underestimate how Identifying that “I’m angry” is a start, but it’s still being effing angry because you scratched
many of us haven’t been shown what that actually not really providing enough information for me to a spot that did not itch.
looks like—or why it’s even important. And it is come up with a plan for what to do with this anger.
really important: when you strengthen the muscle First, I need to figure out what flavour of angry GETTING SPECIFIC
of putting the right words to your feelings, it can I am. When you put more specific words to what If you can’t get past a basic label like “angry”
clean up a lot of mental hurdles and internal you’re feeling, it helps you to diagnose some of the and decode what flavour of it you have, there
drama. Here’s an example of what I mean: thoughts floating around in your head. are tools out there to help. A valuable one is
everyone who knows me knows that mornings are So if you’re feeling angry, walk a few steps a feelings wheel—a circle with target-like
my mortal enemy. I have two small children who beyond that: ask yourself what kind of angry you rings and a few general emotions in the centre
wake up before 5am. If I get up on the wrong side of are. Are you disgusted? Irritable? Most people (joy, surprise, anger), which radiate out into
the bed, I can be very grouchy towards my wife and handle those two feelings in different ways. If more specific emotions. (There’s a good one
kids. This throws off the energy in the house and you just try to manage being “angry” by rushing at thejuntoinstitute.com/emotion-wheels.)

SEP/OCT 2024 48 MH.CO.ZA

 YOUR EXPERT
Kier Gaines is a licensed
therapist. Follow him
@kiergaines

Part of being
HEALTHY is emotions permission to exist.
One way you can practise that is by

giving your owning your feelings out loud. A great

NEGATIVE
example of this occurred in an NFL
game last September, in a play by the

EMOTIONS
Minnesota Vikings’ wide receiver
Justin Jefferson. This kid catches
everything routinely, but here, he
permission fumbled a would-be touchdown just

to EXIST and feet away from the end zone, which

ultimately contributed to his team’s

OWNING your loss in an important game against

the Philadelphia Eagles. He was

FEELINGS visibly frustrated with himself. It

would have been understandable
if he had gone off to sulk or stood
stoically without saying a word. Instead, he
turned to his teammates and tapped his heart to
indicate, “That’s on me.” This gesture showed
true awareness of the situation and gave him some
grace with his team, which relies on and supports
him. More critically, he didn’t allow his mistake
to become an indictment of his entire personality.
Instead, he isolated it as one particular instance,
owned it boldly and moved forwards.

SPEAK IT ALOUD FOAM ROLLING THE

TO GET OUT OF UNCOMFORTABLE STUFF
YOUR HEAD
If you’re not ready to own a feeling out loud,
sometimes you’ve just got to sit there and let the
discomfort show you something. When you do
that for a while, its ups and downs will change in
intensity and/or frequency. It’s like foam rolling
your quads after a heavy leg day at the gym. You
roll that thing to a part that hurts excruciatingly.
Anger, for example, branches out into emotions SO YOU CAN NAME YOUR Stay there and work on that spot. After a while,
such as exasperated, irritable and disgusted. FEELINGS. NOW WHAT? it feels better. And you might do that again
Acknowledging the differences allows you to Sometimes it’s that easy—you name it and you tomorrow, and it might still hurt, but possibly
better decide what you need to do to regulate the tame it. But other times you run into discomfort not as much as it did yesterday. If you sit through
intensity of the emotion at hand. So, if you’re or guilt about what you’re feeling. Have you ever discomfort and allow it to do its thing, your
disgusted, perhaps you’re being influenced by been grateful for something that you’re also very emotions will stabilise and emotional wellness
ILLUSTRATION BY TAYLOR CALLERY

the thoughts or behaviours of another person. critical of? Many people don’t think they can will become more sustainable.
If you’re irritable, maybe that’s a result of your be both thankful for their well-paying job and Putting words to feelings lets you sort through
mental bandwidth being overwhelmed. The frustrated with their crappy boss. some of the complicated thoughts and behaviours
first case you might address with a series of When discomfort happens, it’s easier to you have and figure out how to have them less
uncomfortable conversations, the second with deny or overlook that challenging feeling. But —or how to have them more. This helps you
a day reading in the park. Similar symptoms, that often leads to regret and resentment. communicate with the world, but first, it helps
different ailments, very different prescriptions. Part of being healthy is giving your negative you communicate with yourself.

SEP/OCT 2024 49 MH.CO.ZA

 IN NUMBERS Strength has no single definition—it's a quality of multiple
Celestin Ndhlovu on… dimensions. These guys embody "strong" in every form,

MENTAL from raw athleticism to unwavering endurance to mental

resilience. But they all have one thing in common: the will

GRIT to push past failure and the belief that anything is possible.
The only rule? Go #BoldBeyondHuman

For Celestin Ndhlovu, every day is race day.

He is the Vice President of Strategy, Business
Planning, Marketing and Corporate Affairs at
ISUZU Motors South Africa, and that means his
morning alarm is like a “lights out” moment on an
F1 track. “We live in a fast-paced environment,”
he says. “We always have somewhere to go,
something to do—and it often needs to happen
right now.” But he doesn’t believe it’s his
ability to be switched on 24/7 that’s been the
bedrock of his success. Instead, he strives to
strike a balance, to nurture a full life on and off
the “track”. And while he’ll preach discipline,
courage, you name it; finding that sweet spot
on that swinging scale of daily demands is how
he sets himself up for real success.
That means carving space for exercise,
making sure he eats the right foods and taking
a step back so he can always see the big
picture. “I encourage balance at all times,”
he reiterates. “When you want to deliver
at the best of your ability, you cannot forget
that you also have to have a life.”

POSITIVE OUTLOOK
At his heart, Ndhlovu is an optimistic guy.
It’s an outlook he’s drawn directly from sport
where athletes—no matter the odds—have to
believe that they can succeed. And it’s from this
sporting world that the 52-year-old draws most
of his inspiration. For him, the parallels between embraces constantly changing technology: TEAM EFFORT
sport and business are near-infinite. “I’m an “There is always a way to stand out,” he says. “Michael Jordan wouldn’t have won all those
ardent follower of the NBA,” he says. “And even ISUZU has just recently rolled out a new championships without the team he had
if you look at someone like Michael Jordan, who corporate philosophy: ISUZU ID. The aim is to around him,” says Ndhlovu. “I believe in teams
has a legacy of being one of the most successful prioritise creative and innovative transport that embrace the different strengths of their
ballers ever, you’ll see he had times where he solutions to address societal changes. They’re team members, they’re the ones who can
battled to take shots but he still played. thinking ahead; far ahead. But they’re also overcome the [seemingly] insurmountable.”
“I try to emulate that... When the chips thinking outside the box. “It’s a very aggressive And like those great sporting franchises
are down, I ask myself, how can I make an strategy,” he says. “It’s optimistic, but that have cemented their names in the history
impact?” he adds. If, like an athlete, you try to realistic—it shows we are geared for hope.” books, Ndlovhu believes true success is
learn from your failures and always—without The strategy also mirrors aspects of the a collective effort. It’s an ethos that runs
fail—celebrate your wins, optimism is the sporting world, giving individuals and teams through ISUZU’s new philosophy, one that
natural byproduct. You begin to believe that one unified goal. “Everyone is pushing in the he attributes to his own personal career
no challenge is insurmountable. That’s how same direction,” he says. “It gives this aura highlights. He’s switched on for the future, but
he approaches new and old markets, how that everything will be okay and that is he’s also tuned into those around him. He’s got
he views an evolving economy and how he incredibly motivating.” confidence in his squad and geared for hope.
 M H PA R T N E R S H I P

Steve Attwell on…

ENDLESS
ENDURANCE
To most guys, tackling a triathlon seems like TRAINING WHEELS GAME PLAN
an impossible ask. Not only do you have to The numerals in Ironman 70.3 refer to the There are other benefits to this zero-excuses
master three distinct disciplines—cycling, total distance—in miles—you’ll cover during routine, too, says Attwell. “It just makes your
swimming and running—but you’ll have to a race. Broken down that’s 1.2 (1.9km) miles life better. You plan around your sessions,
knuckle down for extreme distances (read: of swimming, 56 miles (90km) of cycling and squeezing in more than you were before. You’re
113km), too. But Steve Attwell, the triathlon 13.1 (21.1km) of running. That’s a tall order… training towards a goal, and that’s incredibly
coach at the helm of Embark and a veteran of but, says Attwell, six months is more than motivating.” According to researchers from Tel
triathlons himself, says with just a few months enough time to get into fighting form. “You Aviv University, predictable routines can help
of committed training, you can set yourself don’t need to be a brilliant cyclist, great reduce stress and anxiety. Bundle in the benefits
up to conquer this seemingly impossible swimmer or prolific runner,” he adds. “In fact, of regular exercise, and you’ll find that triathlons
challenge. And then some. if you’re average at all three, you’ll be a great can be a transformative process. When
“Almost everyone can swim, ride a bike triathlete.” At the start of Embark’s beginner Attwell founded Embark, triathlons were still—
or run,” he says. “But it’s when you string programme, you’ll only be scratching the mostly—a foreign concept in SA. That was back
those three things together, it all starts to surface of this expansive mileage. During your in 2009, and times have changed drastically
feel incredibly intimidating.” In a way, his first week, you’ll swim just 800m, run 5km since then. Scope out any triathlon calendar,
company is dispelling the mythos around and bike for 1.5 hours. Those targets ramp up and you’ll find a plethora of events, from the
ISUZU Ironmans and their ilk, guiding incrementally so that by the end of the course aforementioned Ironmans to smaller events
countless beginners through the reps you’re swimming for 3.5km, cycling for 90 and throughout the country. It’s a sport where you
necessary to complete their first triathlon. running for another 20. It’s a gradual curve always have something to train for, an activity
In just six months, he’s tutored complete of progress and, in Attwell’s experience, if that serves up near-limitless ways to improve.
novices on the ins and outs of teeing up for this you’re committed to the process, it’s foolproof. And with coaches like Attwell helping to open
triple threat, taking them from languishing “Mentally, that final week of training will feel the door to your first jaunt, triathlons may be
short laps and sluggish pedal sessions to like the same amount of effort as your first,” he exactly what you need to jumpstart your fitness.
crossing the finishing line with confidence. says. In other words, you’ve raised the floor of
The secret? Discipline; i.e., showing up to what you’re capable of just by showing up and
every session and putting in the work. getting to business.
YOUR PERSONAL
TRAINER ON
THE MOVE
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and
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IN PARTNERSHIP WITH
ADVENTURE ON THE MENU? UNLEASH YOUR INNER
CAMP MASTER WITH THESE 11 OUTDOOR HEROES
FROM CAMP MASTER.

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04/CAMP MASTER
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 M H PA R T N E R S H I P

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YOUR TIME OFF IS VALUABLE. TO BOOK YET ANOTHER FLY
’N’ FLOP IS TO DO YOURSELF A DISSERVICE. THIS YEAR, BREAK
FREE FROM THE POOLSIDE BAR AND GET YOUR KICKS IN THE
GREAT OUTDOORS. FROM EXPEDITIONS IN FAR-FLUNG PLACES
TO HIGH-OCTANE WEEKENDS CLOSER TO HOME, CONSIDER
THESE YOUR FIRST STEPS OFF THE BEATEN TRACK.

WORDS BY TOM WARD & KIERAN LEGG

 01-02
Answer The Call Of
The Wild In Lapland
Real adventures aren’t meant
to be easy. The Fjällräven Polar
Expedition—a 20-person,
Levels six-day, 300km sled-dog
Of Exertion expedition 200km inside
the Arctic Circle—is no joy
ride. Swap competition for
cooperation as you command
Something your eager hounds, pitching
For Everyone tents in lows of -37°C.
experience.fjallraven.com
Like that? Follow in Robert
Scott’s footsteps. Swap north
for south with a 15-day cruise
More of a
Challenge around the Antarctic. Watch out
for orcas. globaljourneys.com

Practised
Athletes Only

SEP/OCT 2024 57 MH.CO.ZA

03-04
Spear Your Supper
in Mozambique
Northern Mozambique is
right on our doorstep, and
a top spot for hunting the
elusive (and giant) dogtooth
tuna. Any fool can wield a rod
and gut a fish—a real man
free-dives into the clear blue
seas with a speargun. Don’t
worry, the guides will help.
extremebluewater
spearfishing.com
Like that? Hit the bullseye.
Take aim and let fly with an
archery experience for two at
The Bear Grylls Adventure in
the UK. Unlimited access to the
Royal Marines assault course is
also included. Romantic.
virginexperiencedays.co.uk

05-06
07-08 09-10 11-12
Kayak to the
Edge of the Map
This 10-day excursion will
take you to Greenland’s Trek Around Africa Master Europe’s Pub Crawl in
remote Sermilik Fjord deep This 31-week tour is not for the Toughest MTB Race the Outback
in the Arctic. There, you’ll faint of heart, nor short of time. Held every August, Austria’s … by helicopter. The Aussies
kayak alongside whales Travelling from Ghana, you’ll Ischgl Ironbike Marathon sends don’t do moderation, as this
and learn ancient fishing cross Central Africa by riders 71km across the Silvretta 349km liquid adventure
traditions from Inuit foot, jeep, boat and plane, Alps mountain range following demonstrates. With stops
villagers. Pack base layers. bouncing back to South Africa asphalt, gravel and single-track at five rugged pubs in as
nathab.com before heading north to Cairo, trails. With 3 200m of ascent, many hours, you’re best
Like that? Canoe Devizes to stopping in East Africa’s best the views are unbeatable. advised to seek the toilet
Westminster. This 200km safari parks along the way. (More “manageable” 58km, before boarding. Beer and
challenge is the world’s oasisoverland.co.uk 45km and 25km routes are high-altitude machinery,
longest non-stop canoe Like that? Trek the Kokoda. available.) ischgl.com what’s not to like?
race, beginning in Even more off-grid is Like that? Ride the slickrock in airbornesolutions.com.au
Wiltshire in the UK Papua New Guinea’s the American west. Cowboys Like that? Fly over the falls.
and ending at 96km Kokoda trail. can’t compete with this 16km For the more refined palette,
GETTY IMAGES; SUPPLIED

Westminster Follow it for dense MTB track across the lunar why not take in Niagara
Bridge. rainforest and landscape of Moab, Utah. Be Falls—and some of the finest
dwrace.co.uk villages steeped in warned: sandstone is tough on wineries on the US/Canada
WW2 history. wayward elbows and knees. border—by helicopter?
kokodatrail.com.au mtbproject.com viator.com

SEP/OCT 2024 58 MH.CO.ZA

 19-23 24-25
Nail the
Wilder Three Peaks
Weekends Ben Nevis, Snowdon and
Scafell Pike are the crown
BECOME A WARRIOR

17-18
jewels of Britain’s mountains.
For a grittier
Hit all three in 24 hours for
alternative to parkrun,
a total of 3 000m of ascent.
may we suggest
threepeakschallenge.uk
Run The Great this mud-covered
Like that? Claim “The
Wall Of China gauntlet? You’ll run,
carry, climb and crawl Holy Grail”. The British
The Great Wall Marathon
your way through Mountaineering Council
runs every year, offering full,
challenging obstacles bestowed this moniker on Cuillin
half, 10K and 5K distances.
and bag bragging Ridge on the Isle of Skye. With
Opt for the real deal, if you’re
rights come Monday. spiky outcrops covering more
able to; although the scenery
warrior.co.za than 20 peaks, you’ll see
and history is unbeatable,
what they mean.
may we suggest it’s quite far
isleofskye.co.uk
to travel for a parkrun? SWIM FREE
ahotu.com For a cold plunge that’s
Like that? Tackle the Lewa
Safari Marathon. More than
more than just an ice
bath, tackle the 7.4km
swim from Robben
26-27
1 200 runners enter the annual
marathon at Kenya’s Lewa Island to Blouberg. Run the World’s
Wildlife Conservancy. With You can now book Most Scenic Route
elephants and rhinos marking a group splash for Jaw-droppingly remote, the
the course, there’s plenty whenever suits Patagonia International
to keep you moving. you best. Marathon takes place each
lewasafarimarathon.com freedom-swim.co.za September in southern Chile. To
the west is a vast ice field, with
HERO’S JOURNEY jagged mountains, glaciers and
The Orange River lakes along the standard- to
straddles the border ultra-marathon courses.
between SA and Nam. patagonianinternational
A 2-day rafting venture marathon.com
will take you far, Like that? You needn’t travel that

13-14 15-16
we promise. far to escape your Outlook alerts.
riverrafters.co.za The Skukuza marathon lets you
loose inside the Kruger National
Swim (And Get Twisted JUMPSTART Park for a unique run that’ll let you
YOUR WEEKEND
Run) Cannes Could there be anything reconnect with your wild side.
more American than Kloofing is our take on krugerparkmc.co.za
The Ötillö Swimrun—with
chasing tornados? From canyoning, and
over 8km of swimming and
biblical lightning bolts to there’s no better spot
32km of running—kicks off in
supercell storms, every- than Wilderness,
Cannes, the newest
destination in the Ötillö
series. From the heights
thing’s bigger over there.
May to June is twister
Eastern Cape. Abseil,
jump, hike and swim
all in one day.
28-29
of the Rue d’Antibes to season in the Midwest—
the bath-like Med, it’s the view it all from a safe visitgeorge.co.za Run with the Horses
distance with a guided tour. In Llanwrtyd Wells, Wales,
transitions that’ll test you.
stormchasing.com HANG TEN IN J-BAY you’ll race horses over steep
otilloswimrun.com
An hour’s drive from hills and muddy banks across
Like that? Go into loch down. Like that? Let it all go in
PE, you’ll find some of a distance of 35km. Naturally,
Sitting in the shadow of Ben zero gravity. You don’t need
the best waves in the the horses tend to win.
Lomond in the Scottish extreme weather to be
world. Head through green-events.co.uk
Highlands, Loch Lomond swept off your feat. With
is Britain’s largest expanse between May and Like that? Your next safari is on
a parabolic flight path, you
of fresh water. Its bottom is September for horseback. Spot game from the
can hit weightlessness inside
190m down. optimal swells. saddle of your reliable steed in
your own Boeing 727.
lochlomond-trossachs.org saltedsurf.co.za parks across SA and Botswana.
gozerog.com
ridinginafrica.com
30-31 36-40 41-42
Tap Into Your Inner Altruistic Balloon Above
Attenborough Adventures and Beyond
“Follow the golden monkeys Few men have reached the
through the bamboo COMBAT POACHING North Pole since Frederick
thickets” might sound like Opening in 2024, the Cook first managed it in 1908.
a riddle, but in Rwanda’s refurbished Shambala Fewer have done it by hot air
Volcanoes National Park, game reserve just balloon. Travelling on a sturdy
you’ll do exactly that, before 2.5-hours drive from ice breaker, you’ll enjoy zodiac
watching the sunset in the Joburg supports rides (a hard-ribbed dingy
company of gorillas. Guided conservation and with a motor) and, yes,
tours all but guarantee anti-poaching balloon excursions.
a run-in with your wild side. programmes. responsibletravel.com
volcanoesparkrwanda.org shambalaprivate Like that? Meet floating
Like that? Enjoy the bear gamereserve.co.za islanders. On the other side of
necessities. In Slovakia, park the equator, Bolivia’s Lake
rangers will put you on the KINDER COFFEE Titicaca is the world’s highest
trail of black bears over the Take a tour with Kona commercially navigable lake,
course of an eight-day, Coffee in Hawaii, the Inca empire’s birthplace
non-intrusive trek. renowned for its Fair and home to the Uros people.
walksworldwide.com Trade coffee, with an responsibletravel.com
emphasis on worker
safety and limiting
environmental impact.
lovebigisland.com
43-44
Relax, or Survive
SAVE THE ELEPHANTS Tour operator Do Castaway
One you’ll never will strand you on your own
forget, Phuket tropical island. Catch fish,
Elephant Sanctuary is build shelter or—if you’d
home to animals rather kick back—opt for
TAKE IN THE VIEWS
ALONGSIDE MOUNTAIN rescued from the the luxury experience
GORILLAS IN RWANDA logging and tourism instead. We won’t judge.
industries. A vegan docastaway.com
lunch seals the deal. Like that? Snorkel with sharks.
phuketelephant Clear waters with 19 species
sanctuary.org of sharks—including blacktip

32-33 34-35
reef sharks—make Tahiti

GETTY IMAGES; SHREENIVAS UNSPLASH; SERGIO CIMA UNSPLASH; CHRIS BURKARD (RED BULL ILLUME) SURFING
DISCOVER THE a thrill-seeker’s paradise. Not
HIMALAYAS that you need an excuse to visit.
Unleash Your Hit White Water Not a climber? You tahititourisme.com
Inner Nomad in Japan can still experience
With lessons in archery, horse
riding, fishing and, er,
Tokyo and Kyoto are always
worth a visit, but there’s more
the Himalayas by
supporting community 45-46
cashmere goat combing, the to discover in Japan. The development in India. Ice Climb
Pavilions Mongolia summer Yoshino River is four hours If you’re lucky, you
Beyond the Wall
camp has all you need to fully from Osaka and is renowned can squeeze in the
Scotland boasts pristine ice
unplug. You’ll also trek across as the country’s best rafting odd hike, too.
climbing. You’ll tackle grades
grasslands and climb soaring spot, set against the stunning volunteerworld.com
three to five on classic ice
peaks in Orkhon Valley, scenery of the Koboke Gorge.
falls and gullies around Ben
a Unesco World Heritage Site. setouchitrip.com SEE FIJI Nevis, Creag Meagaidh and
pavilionshotels.com Like that? Dive a sunken Head to remote Fiji for Glencoe. westcoast-
Like that? The Tiger’s Nest, graveyard. Poland’s diving is 16 to 30 days, where mountainguides.co.uk
one of Bhutan’s most iconic underrated. Ninety metres you’ll support village Like that? Undiscovered
Buddhist temples, is located beneath the Baltic Sea in the construction projects, Mountains will test your mettle
deep within the remote Paro Gulf of Gdańsk, you’ll encounter helping to drive local in the French Champsaur Valley
Valley, and is well worth treasure from U-boats to income. The scenery with a seven-day ice-wall
a pilgrimage. 17th-century galleons. isn’t bad, either. climbing trip undiscovered
gadventures.com tec-divesysteme.com thinkpacific.com mountains.com

SEP/OCT 2024 60 MH.CO.ZA

HEADING FOR THE HILLS? ARM UP WITH THE RIGHT GEAR DESIGNED TO HELP
YOU SURVIVE (AND THRIVE) IN ANY SITUATION. THIS IS OUR HIT LIST OF THE
BEST KIT TO UNLOCK YOUR WILDER SIDE. BY KIERAN LEGG

BACKPACK
THULE ALLTRAIL X
Spun from a moisture-blocking,
waxed polyester canvas, this
mountain lugger is a master of the
elements. We dig the hip belt which
provides extra stability taking some
of the shlep out of your summits.
Hike veering vertical? An attachment
hoop makes for easy slinging for your
hiking poles and even ice axes.
R2 699, thule.com

THERMOS FLASK
STANLEY THE MILESTONES THERMAL BOTTLE
No hike is ever complete without ALL-PURPOSE JACKET
enjoying a steaming cuppa at the apex. JEEP TRAVEL JACKET
This ultra-insulated flask is a tribute to Outdoor demands often come
Stanley’s 110-year lineage, sporting the at the cost of style—but this
pinnacle of the company’s insulation travel-ready outer layer delivers

02
inventions: 4D Thermology. No, that’s on both. With a water-repellent
not a class at Hogwarts, although exterior and a soft, warm interior,
there’s some serious magic to its this longer-length layer will serve
mechanisms. It’ll keep your java hot you well on long hikes, long
for 35 hours (or ice-cold for up to five hauls and layovers.
days). Its vintage exterior will make you R2 300, zando.co.za
look like a veteran adventurer, too.
R1 499, outdoorwarehouse.co.za

HIKING SHOES
ADIDAS TERREX AX4
Combining their tarmac sensibilities with any-terrain
traction, this pair of power shoes will keep you glued
to any route. Sealed with a GORE-TEX membrane that's
waterproof and breathable, you can go forth and prosper
with—and this is super important—dry socks. It’s spun
from abrasion-resistant materials so they’ll stay intact
even when you’re confronted by the toughest terrain.
In other words, you’ll tap out long before your shoes do.
R2 999, adidas.co.za

SEP/OCT 2024 61 MH.CO.ZA

 PORTABLE BRAAI
MADKON AMMO BOX BRAAI
As South Africans, cooking over
open flames is a mandatory part of MULTITOOL
any outdoor mission. But lugging LEATHERMAN OHT COYOTE
the Weber along on your travels Expand your box of
isn’t ideal if you’re in search of tricks with a durable does-
a stress-free Saison. MadKon’s it-all tool that makes light
portable scorcher folds down work of anything your
neatly into a canvas bag that can next adventure demands.
even be stowed in an ammo box... With 16 different gadgets at your disposal,
or your boot, if you’re alighting from from spring-action Needlenose pliers
urban confines. Weighing just 8kg it to serrated knives to the all-important
should feel like a warm-up if you're bottle opener, you’ll feel like mountain-
following our gym prescription of bound MacGyver that’ll never be denied a

05
regular farmer's carries. brewski. It’s so dependable, the company
R4 295, madkon.com has backed it with a 25-year guarantee.
R1 120, bntonline.co.za

GPS SMARTWATCH
GARMIN INSTINCT 2 SOLAR
With their track record of
providing unparalleled GPS
tracking, this adventure-ready
08 HEADLAMP
smartwatch will make sure you LEDLENSER HF8R SIGNATURE
never get lost in the weeds (or On-demand lumens are a must-have pack when
mountains). The monochrome you’re heading into the great outdoors. This powerful
display is crystal-clear and headlamp beams world-illuminating levels of
it boasts beefy battery life brightness making it perfect for night-time treks, post-
backed with solar charging to sundown braais and those inevitable Loadshedding
keep up reserves even when stages back at home. Smart tech dims and brightens
you’re halfway to nowhere. the torch automatically, adjusting to give you the best
R8 499, garmin.com lighting in any sitch. R3 690, awesometools.co.za

TENT
MSR HUBBA HUBBA NX
Created for intrepid backpackers, the focus
here is on scaling down weight and packing
size without compromising on comfort and
breathing room. The result: this’ll easily slide
into your chosen pack, won’t weigh you down
(it weighs just 1.54kg) and can be set up in
minutes thanks to its unified hub-and-pole
system with colour-coded clips. Ideal if you’re
tackling a multi-leg trek in the wild or looking
for the fastest route from setting up to sipping
beers. R15 999, driftersshop.co.za

ACTION CAMERA
GOPRO HERO12
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portable sleeper and you’ll quickly learn the receipts for your recon missions,
there’s some smart tech to back up its recording your escapades in glorious
heroic moniker. Woven with a thermal liner, it’ll help 4K resolution. Unlike many of its ilk,
IMAGES: COURTESY OF BRANDS

you thaw out even when temps hit freezing. the Hero doesn’t require housing
(It was expressly designed for colder conditions when your land crawling turns
such as those you’d find summiting Kilimanjaro.) into waterworks. It's waterproof
Throw in face and chest baffles to keep these body up to 10m without accessories. It
parts shielded, and you’ve got warmth on tap that also features HyperSmooth image
rolls up into a portable 20cm-by-35cm package. stabilisation so your reels won’t look
R4 999, outdoorwarehouse.co.za like The Blair Witch Project.
R10 895, ormsdirect.co.za

SEP/OCT 2024 62 MH.CO.ZA

 53-57
51-52 Group Fitness
Challenges
Scale an
Active Volcano HYROX
In 2019, an eruption of Taking place in SA for
Italy’s 926m-high volcano the first time ever, the
Stromboli caused tidal Hyrox “fitness race”
waves. It hasn’t prevented sees participants battle
guided tours from making the through eight rounds
three-hour climb and of a 1km run followed
90-minute scramble back by a functional
down. With minor (safe) movement challenge.
eruptions every half hour, hyrox.com
there’s plenty to keep you
on your toes. FARMHOUSE FITNESS
volcanoadventures.com Book a sweat-fuelled
retreat in a tranquil
Like that? Scale the dragon’s
setting surrounded by
back. What could be more
similarly-minded folk.
exhausting than a 315km trek
You’ll leave feeling
across the mountainous spine
rested, relaxed and
of Wales? How about 15km of
farm strong.
climb along the way?
farmhouse-fitness.com
BLOW OFF SOME dragonsbackrace.com
STEAM IN ITALY
ON A LIVE CITYROCK
VOLCANO TOUR
Indoor climbing is an
addictive taster for the
real deal. Work in pairs
to scale your way
through the grades.
cityrock.co.za

47-48 49-50 BODHI KHAYA

GETTY IMAGES; SHREENIVAS UNSPLASH; SERGIO CIMA UNSPLASH; CHRIS BURKARD (RED BULL ILLUME) SURFING

Get High Catch a Wave Like that? Catch the perfect If Zen is high on your
wave in Morocco. Surfing agenda, this spot
in Georgia in Norway
doesn’t have to be a gruelling should be on your
Few people experience To the inhabitants of this
experience. The laid-back itinerary. Eat well,
the Georgian Caucasus tight-knit surf camp at Stadt,
fishing village of Taghazout meditate often and
Mountains above 4km. it’s also a way of life. Buffeted
on Morocco’s west coast tackle beginner yoga
Thanks to your own private by the North Sea’s westerlies,
is pretty much paradise on classes with scenery
heli-skiing tour, you can and backed by jaw-dropping
earth, and warm to boot. that’ll have you saying
add your name to that elite mountains, trial by ice has
muchbetteradventures.com “om” the moment
list. Based in Mestia, you’ll rarely looked so appealing.
you arrive.
drop on to the best powder lapointcamps.com
bhodikhaya.com
in the country, without the
need for a nine-hour drive.
heliski.co.uk ISUZU IRONMAN
If you and your mates
Like that? Forget
need something to
cheese and chocolate—
train for, the 70.3
Switzerland’s real treasure is
Ironman will whip you
heli-canyoneering, which
into shape. Run, swim
is as nuts as it sounds.
and cycle your way to
Abseil, then swim through
victory... or at least
a Tolkien-esque landscape in
a new PB.
these remote Alpine caverns.
ironman.com
ticinoadventures.com
 DISCOVER THE
VAST EXPANSES
BENEATH THE
64-68
JUNGLE
Local is Lekker
Race Events
OTTER TRAIL RUN
This two-day jaunt along
pristine coastline in the
Eastern Cape covers
over 40km of tricky trails
and includes 7 000
ascending steps.
otter.run

ULTRA-TRAIL
DRAKENSBERG
Got the legs for some
real distance? Head to
this iconic mountain
range for a festival of trail
running events. There’s
no shame in opting for

58-59
the 25km route.
ultratrail
drakensberg.com

Bed Down in the

BERG & BUSH
World’s Largest Cave
Flex your pedal power
Escape the tropical heat of
with this two-day
the Vietnamese jungle as
caper through the
you venture down into the
Drakensberg mountain
cool shadows of the Son
range. The routes are
Doong Cave for a six-day
lenient, exciting and let
subterranean adventure. It’s
you go at your own pace.
seen fewer visitors than the

60-61 62-63
bergandbush.co.za
summit of Everest, and could
comfortably fit an entire
New York City block inside. KNYSNA FOREST
Find Your Head for Go From Peak MARATHON
You’ll need to bring your
Work up a sweat in the
own bagels, though. Heights in Italy To Peak On The
woods. It’s picturesque,
oxalis.com.vn Clear your mind over Haute Route challenging and should
Like that? Go underground. 1 000m drops in the Italian One of Europe’s most famous
be on ever runner’s
A tour through the Cango Caves Dolomites on this famous ski-touring routes stretches
bucket lis.
near Oudtshoorn will take you fixed-wire route (or “via 180km from Chamonix to
knysnaforest
through passages and narrow ferrata”). Don’t let the giant Zermatt. Needless to say, the
marathon.co.za
tunnels. Challenging but worth it. rock pillars, narrow ledges views—including Mont Blanc
cango-caves.co.za and jagged peaks intimidate and the Matterhorn—will help
you—your harness will hold OM DIE DAM
soften the blow of having to
out. Though best make sure This 50km Ultra is the
carry your own kit and kip in
your shoes are tightly laced… largest in-land offering
mountain refuges for seven
in SA. The route takes
GETTY IMAGES; SHREENIVAS UNSPLASH; SUPPLIED

discoverydolomites.com days straight.

you around the
Like that? Squeeze through in chamonixmont
Hartbeespoort Dam,
Switzerland. From acrophobia blancguides.com
which is situated just an
to claustrophobia, the Like that? Never mind Aspen
hour’s drive from
infamous—and pitch-black and Zermatt—how about
Joburg. It’s perfectly
—200km Hölloch (Hell Lebanon? The Middle East is
timed to help prep you
SPELUNKING IS Hole) cave demands an underrated ski destination.
A FORGOTTEN for Comrades and
mastery of body and mind Lebanon’s Mzaar resort is just
PAST-TIME THAT Two Oceans, too.
DESERVES A REVIVAL in its narrower confines. an hour from Beirut.
omdiedam
trekking.ch mzaarskiresort.com
marathon.co.za

SEP/OCT 2024 64 MH.CO.ZA

69-70 71-72 75-76
Follow the “Army Peer Up at Beat Morocco’s
of the Andes” the Tallest Point Three Peaks
Saddle up for the ride of on Earth Over five days, you’ll scale
your life with a horseback You don’t have to risk it three 4 000m-plus summits
expedition across the Andes. all on the South Col to in the High Atlas Mountains.
On this 12-day trip, you’ll cover experience the immensity Berber guides have your
the same trail that San Martín of Everest. Beginning in FORGET THE SELFIE back every step of the way.
followed to free the people of Kathmandu, this 14-day trek STICKS—THIS IS
muchbetteradventures.com
Chile from their European up to base camp shows off HOW YOU GET A
NEW PERSPECTIVE Like that? Climb Thabana
rulers in 1817. Marvel at South Sagarmatha in all its glory,
America’s highest mountains Ntlenyana in Lesotho. For
with insights into Sherpa
and unwind with a tour of one something closer to home, this
culture and climbing history
of Mendoza’s vineyards. For is the highest mountain in
along the way.

73-74
experienced horsemen only. Southern Africa and you’ll find it
theadventurepeople.com
Not just because of the wine. amongst the many peaks of the
Like that? Free solo Ha Long
equus-journeys.com Maloti Mountains.
Bay. The limestone islets of

77-78
Like that? Round up your this Vietnamese climbing spot Go Off-Road
inner cowboy. Colorado’s make for a beginner-friendly in The Land of
Zapata Ranch—bordering vast introduction to rope-free the Mormons
sand dunes—is the perfect climbing, with a comfy(ish) Coral Pink Sand Dunes in Drive the
place to learn to drive cattle splash landing should you south-western Utah is an World’s Toughest
from horseback. fall… which you will. otherworldly sea of shifting Race Course
ranchlands.com catbaventures.com rose-tinted peaks. This state Morocco is the site of the
park is also populated with original Dakar Rally. From the
ponderosa pines and wild mighty Atlas Mountains to the
flowers, although you may be deserts of Zagora, this
distracted behind the controls two-week trip lets you drive
of your own dune buggy. some of the world’s most
coralpinkatvtours.com challenging terrain.
Like that? Satisfy your need atlasoverland.com
for speed. The home of the Like that? Fly like a top gun.The
Indy 500 boasts one of the real adrenaline junkie need look
best go-kart tracks in the US. no further than fighter pilot
With an on-site Italian deli, training at Lake Tahoe, including
what more could you need? aerobics and simulated combat.
ftik.com skycombatace.com

79-80
Open the
Door to Hell
Soviet geologists set fire to
the Darvaza gas crater, in
YOU CAN’T BEAT
Turkmenistan’s Karakum Desert,
A DUNE BUGGY IN
MARS-LIKE UTAH to burn off dangerous gases.
That was 1971, and it’s still
raging, with the crater having
fallen through into the caverns
below. Camp at a safe distance,
bathing in its fiery glow.
gadventures.com
Like that? Dive deep into the
Earth. The American and Eurasian
plates (almost) touch in Iceland’s
Silfra lagoon. Here, you’ll sink
down 18m between continents.
dive.is

SEP/OCT 2024 65 MH.CO.ZA

 FORM MASTERCLASS

THE BENCH PRESS, DEADLIFT

AND SQUAT ARE THE HOLY
TRINITY OF MUSCLE BUILDING
AND SHOULD FORM THE
FOUNDATION OF ANY SERIOUS
STRENGTH PLAN. BUT, IF WE’RE
HONEST, MOST OF US COULD
DO WITH A QUICK FORM
REFRESHER. HERE’S YOUR BIBLE.

PUSH YOUR
PERSONAL
RECORD

PHOTOGRAPHY
BY DAVID ELLIS

SEP/OCT 2024 66 MH.CO.ZA

 T H E H O LY T R I N I T Y

LEARN TO
GROW STRONG SHOULDER
FROM THE THE LOAD
GROUND UP

SEP/OCT 2024 67 MH.CO.ZA

 01
RACK UP
Rule number one: wait for
f you’re looking to a spot at the rack; don’t resort
impress your gym to using the Smith machine,
mates, YouTube and
Instagram aren’t short THE PATRON which can create unnatural
movements and won’t force

SAINT OF
of obscure show-off you to engage your core and
moves. To paraphrase stabiliser muscles.
rule 34, if you can think of it,
then someone’s done it one-
handed on a Bosu ball and
SQUATTING 02
posted it alongside the hashtag ARUN SINGH LAY A TRAP
#DontTryThisAtHome. IS A STRENGTH AND Duck under the bar and rise
But there’s a reason that the CONDITIONING COACH up so your shoulders touch
staples never fall out of fashion. WHO HAS WORKED WITH it. With a slight bend in your
While they might not be very TOP POWERLIFTING AND knees, position the bar on the
flashy—particularly when you SPORTING INSTITUTIONS. fleshy part of your traps a few
perform them with sensible centimetres down your shoulder
weights—the squat, deadlift blades, not across the top of
and bench press are “the king, your shoulders, in contact with
queen and prince of compound The squat is known in the trade as the king your neck or vertebrae.
exercises,” says Hendrick of exercises. Many people can lift bigger,
Famutimi, a personal trainer and
powerlifter. Whether your goal is
heavier weights on their deadlift, but in
terms of the total number of muscle fibres 03
to build strength, power or size recruited, it’s the squat that reigns supreme. GET A GRIP
— or simply to move better— For that reason, it should be a regular With a symmetrical grip, place
they’ll get you there. fixture in your workout plan, whether you’re your forearms at a 90-degree
“Compound lifts allow you looking to shift weight, add muscle mass or angle to your biceps, your hands
to work more than one muscle cut your triathlon splits. Sure, nothing pops at an equal distance with equal
group at a time,” Famutimi adds. your quads like a squat. More surprising, rotation in your wrists. The bar is
“For example, squats work your perhaps, is that when it’s done properly, it’s for balance—the weight should be
entire lower body and core, the able to harness the power of the posterior held by your back, not your arms.
bench press works your chest, chain, too—the lower back, glutes and
triceps, shoulders and lats, and hamstrings. In actual fact, in a regular back
the deadlift works almost every
part of your body. They’re all
functional movements that
squat, your quads act more as a brake, while
it’s the rear of your body that does all the
heavy lifting. Because of this, it’s a good idea
04
TAKE THE WEIGHT
will keep you strong for day-to- to perform squats and deadlifts on alternate Now brace yourself: tense your
day activities, such as pulling, days, especially if you’re attempting to lift stomach, push it out and raise
pushing and standing up. anywhere near your one-rep max. your chest. Head up, please.
And they also work your core, The sheer amount of energy required Engage your legs and stand so
without the need for crunches,” to squat with a heavy weight on your the bar lifts from the rack. Take
he explains. back is what makes it the perfect body- a step back and set yourself.
Knowing that they work is transformation tool. There’s so much
musculature being called upon in a squat

05
one thing. Knowing how to do
them properly is another. To that you’ll amp up your metabolism and
that end, we’ve assembled three keep it firing well after you’ve finished
leading experts to help guide in the gym. HEELING POWER
you through. But to feel the full effect, and to engage Your feet should be shoulder-
the maximum number of muscles, you’ve width apart, your heels and little
got to go deep—to that scary and unsteady toes planted. This stops you
place where you’re genuinely concerned falling and sets your knees out
that you might not make it back up. But a tad, so they don’t end your
never fear. You will be able to make it back ability to genuflect for good.
up—and here’s how.

SEP/OCT 2024 68 MH.CO.ZA

 T H E H O LY T R I N I T Y
THE
SQUAT
STEP
BY STEP
06
HINGE BENEFITS
Focus on your hips here. When
you’re feeling solid, push your
glutes back and hinge at the
hips as you lower, bending your
knees. Stay braced to keep
your torso in an upright position.

07
LOWER STANDARDS
To reap the full benefits, your
thighs must be at least parallel
to the ground. Go deep—or
don’t even bother. If you lack
the mobility to take it that low,
work on your form. Goblet
squats are a great way to start.

08
RISE AGAIN
Now drive back up to
standing. Looking straight
ahead, push hard through your
feet, as if you are pressing the
ground away from you, and
squeeze your glutes. That’s 1 rep.

SEP/OCT 2024 69 MH.CO.ZA

PRAISE BE TO
BENCH PRESS
DAN JOHN IS A WORLD-
LEADING STRENGTH AND
CONDITIONING EXPERT,
A FORMER DISCUS THROWER
AND THE AUTHOR OF
SEVERAL BOOKS, INCLUDING
MASS MADE SIMPLE.

The biggest misconception around the

bench press is that it’s just a chest move.
Far from it. This bench press is an effective
full-body lift, but you need to know how to
perform it correctly. In this case, that starts
with your feet. Drive your heels into the
ground, keeping your glutes on the bench—
01
TAKE A PEW
your entire lower body should be locked For real progress, you
and loaded. To lift big, the power needs want to practise this
to come from your feet and travel all the movement at least once
way up through your legs. a week. Rack up your
You’re not exercising your quads here, barbell with the weight
but by tensing your glutes and planting you want to shift, then
your feet, you’re switching on your abs and take a seat at the end of
obliques, as well as getting a core workout the bench. Clench your
that’s more effective than any number of glutes and lie back.
sit-ups. And therein lies the beauty of this
lift, which, far from being a vanity exercise,
is actually a compound move crucial
02
03
for athletes looking to build functional
strength, whatever their sport. HOLD POSITION
The bench press engages your deltoids, With the bar
triceps and even your biceps, which act overhead,set your arms ARCH NEMESIS
as stabilisers, countering the force of the roughly a fist’s width You need to borrow
movement. And yes, your chest will grow, outside shoulder-width from the yogis and
too, as it brings the full range of pectoral apart. Adjust your grip for “listen to your body”.
muscles into play. Far more effectively than different benefits—closer Your hands on the bar,
a push-up or a chest press machine, too. hits your triceps, wider shuffle your backside up
Give the latter a wide berth: its fixed plane works outer pecs and a little to arch your back
of motion isolates your pecs while totally deltoids—but this is the slightly. Note: slightly.
neglecting the equally important stabiliser best for all-over growth. Hyperextension is best
and fixator muscles. left to the powerlifters
It’s not the most fun activity you can who do this for a living.
perform lying down, but it’s certainly the
most biomechanically virtuous.

SEP/OCT 2024 70 MH.CO.ZA

 T H E H O LY T R I N I T Y

THE BENCH PRESS 06

PUMP AND GRIND

STEP BY STEP With your body

set, tense your abs
and glutes and pump
yourself up to grind

05 out your reps. Imagine

that you’re pulling the
STAY SURE-FOOTED bar apart as you push
Your heels should through your triceps
be directly under and squeeze your
your knees to form pecs hard at the top
a 90-degree angle. of the movement.
Driving your feet into
the floor allows you to
push more, providing
rigidity through your 07
whole body. Don’t drive LAY DOWN YOUR ARMS
one foot harder or you’ll Breathe in as you
launch the bar at the lower, under control,
chest-day queue. towards your chest.
Not your neck or belly,
your chest. Your elbows
should stay vertical
beneath your wrists—
as you get bigger and
stronger, your hand
placement can widen.

08
PUSH THROUGH IT
Exhale sharply as you
push your heels into the
ground, your shoulders

04 into the bench, as you

power the bar back up
SHOULDER THE BURDEN to the top. Be mindful
Poorly set shoulders open you not to overextend
up to injury and shut down true your arms at the top
strength gains. Retract your —your shoulders won’t
shoulders into the bench so they thank you for it.
pinch together. Keep your traps
down, not touching the sides
of your head like two muscley
earrings, so your pecs do the work.

SEP/OCT 2024 71 MH.CO.ZA

 01
STEP UP
THE DEADLIFT
Load up your barbell
and stand in front of it,
so your shins are just
STEP BY STEP
touching the bar. You
03
RAISED
want to be nice and close.
Plant your feet and tense
from the balls of your feet
MIX IT UP
It’s okay to arch your 04
FROM THE up to your glutes, staying
active throughout.
back as you get ready.
With your hands close to INTO THE HOLE

DEADLIFT
the outside of your legs, With your shins
use a mixed grip—one touching the bar,
overhand, one underhand. your grip set and feet
HENDRICK FAMUTIMI
IS AN EXPERIENCED 02
STAND YOUR GROUND
Alternate with each set to
pull more and keep your
shoulders safe.
positioned correctly, drop
into what’s known as “the
hole”. Let your backside
TRAINER, FORMER
POWERLIFTING CHAMPION Your feet should be drop behind you as you
AND AN INTERNATIONAL about shoulder-width squat down. Safety note:
POWERLIFTING FEDERATION apart and turned out ever you shouldn’t return here
DEADLIFT GOLD MEDALLIST. so slightly to stop your while holding the bar.
knees from collapsing in
once you start to lift—the
results of which you don’t
If you could do just one move for the rest want to have to deal with.
of your fitness career, the deadlift wouldn’t
be a bad shout. It’s one of the most important
exercises for your long-term health, yet it’s
often underused. This is probably because it
has the least obvious aesthetic impact of the big
compound lifts—or so the uninitiated believe.
Overdevelop the muscles on one side
of your body while neglecting the other,
and you’re going to create weakness and
injury. You never hear of anyone confined
to his bed because of a bad pec. A bad
back, however, is one of the most common
causes of work absenteeism. The deadlift
is one of the best exercises to counter this,
strengthening your entire posterior chain,
including your hamstrings, glutes, lower
back, lats and protractors. This in turn lifts
your posture, opens up your shoulders and
thickens your back muscles, which—as
a bonus—has the effect of making you
look stronger, fuller and more upright.
And, due to the size and number of
muscles recruited, the deadlift is likely to
be the heaviest lift that you can manage. By
shifting that much metal, you’re causing
huge metabolic stress. That’s exactly the
kind of stress you need in your life, especially
if you’re sat at a desk all day, as this can
lead to underactive glutes and more serious
muscular issues in the long run. In short,
deadlifting mends many of the problems
caused by modern life. What can’t it do?

SEP/OCT 2024 72 MH.CO.ZA

 T H E H O LY T R I N I T Y
06 DRAG YOURSELF
OUT OF THE HOLE
Your shoulders
retracted, drag the bar

05
BRACE, BRACE
up your shins by driving
through your legs. Your
upper body shouldn’t
08
GOING TO GROUND
Tensing is for amateurs; move—power comes Depending on the
pros brace. Brace your from your hamstrings and weight, you’re welcome
abs so your stomach glutes as your hips hinge to control the bar on the
pushes outwards a little forwards. Never snap the way down. Hinge at the
and flatten your back. bar up fast. hips to release tension in
This rigid, safe position your glutes. Make sure
ensures the right muscles you don’t arch your back.
are doing the work.
07 For near-max lifts, drop
the bar. Then bow again
UP AND AT ’EM to your task.
Exhale as you thrust
your hips forwards and
knees back, squeezing
your glutes at the top.
Hinge at the hips, but
keep your lats engaged
and shoulders back at all
times. Pull as if you want
to rip the bar in half.

WORDS: DAN MASOLIVER; SCARLETT WRENCH. MODEL: ARTUR ZOLKIEWICZ AT W MODEL.

SEP/OCT 2024 73 MH.CO.ZA

 100% natural Formulated by Ratings apps: Vegan and
origin doctors Excellent Bio certified

novexpert_sa w w w. n o v e x p e r t . c o . z a novexpert_sa
 MH READER
SURVEY
RESULTS
7%
30% 15%

48%

How often do you

turn to a pro for your
grooming needs?
Weekly: 7%
Every 2 weeks: 15%
Monthly: 48%
Never: 30%

3%
14%
43%
40%
20 24
How much do you
spend on grooming
products each month?
< R500: 43%
R500 - R1000: 40%
R1000 - R2000: 14%
R2000+: 3%

5%
12% 11%

29% 43%

How long does

your daily grooming
routine take?
< 5 mins: 11%
PHOTOGRAPH BY HISU LEE UNSPLASH.COM

THE MEN’S GROOMING SECTION AT CLICKS (OR DIS-CHEM OR DERMASTORE OR

SUPERBALIST—OR EVEN YOUR LOCAL GROCERY STORE) CONTAINS HUNDREDS
MORE PRODUCTS THAN IT DID EVEN A FEW YEARS AGO. TO HELP YOU SORT
THROUGH SHELF AFTER SHELF OF SERUMS AND SUNCREAMS, BALMS AND
BEARD OILS, WE AT MEN’S HEALTH CALLED ON A PANEL OF THE BEST KEMPT MEN
TO TEST THEM. WE ALSO SURVEYED OUR READERS TO FIND OUT EXACTLY HOW
YOU’RE GROOMING. TURNS OUT THE FUTURE LOOKS AMAZING.

SEP/OCT 2024 75 MH.CO.ZA

 Best Bump-Treatment:
Clicks Men’s Bump Control
11% Razor bumps are a professional
29% hazard, especially for daily
shavers—FYI that’s at least
TAME YOUR 23% of you. Left untreated,
60%
FUZZ WITH you could be left battling
OUR SMART with ingrown hairs AKA those
SHOPS strands that grow back and
How do you tame
your facial hair? curve directly into your skin.
Clip: 11% Ouch. This razor burn “shield”
Shave: 60% contains salicylic acid which
Trim: 29% helps treat the causes of razor
burn by sloughing off dead skin
cells, treating inflammation and
3% 1% unclogging pores. R115, Clicks
15% 23%
Best Beard Oil:
26% Simply Bee Beard Oil
32%
Ever heard of jojoba oil? Well,
if you want to take good care
of your fuzz, consider this
How often do
you shave? a crash course. This oil contains
natural vitamin E, a hero of the

YOUR BEARD Twice daily: 1%

Daily: 23%
Every three days: 32%
Once a week: 26%
skincare world. So, not only
will this 100% natural beard oil
condition your strands but it
Once every also protects your outer layer
two weeks: 15% from pollution and other free
Never: 3%
radicals. Dab this on after
a shower—warm water opens
Best Shaving Cream: up your pores. You’ll need
Africology Shave Cream around four to eight drops
According to our survey, 82% depending on the size of your
of you are still shaving at least beard. R283, simplybee.co.za
once a week. But that doesn’t
mean you relish your razor Best Electric Shaver: Best Aftershave:
sessions. Mixing together shea Braun 9415s Series 9 Pro The Body Shop Maca
butter and coconut oil, this Forty percent of you have Root & Aloe Calming Post-
naturally boosted balm will switched to clippers and Shave Water-Gel
give you a smooth shave and trimmers to style your fuzz. Aloe has an immediate cooling
make sure your skin doesn’t We’re with you—life is simpler effect backed by some
feel like you’ve just run a that way. The Series 9 is an elite tried-and-tested moisturising
lawnmower through your mo’. offering that can be used over properties. Combined with
R357, africologyspa.com the sink or even in the shower. maca root, this post-shave
Whether you want to buzz your solution is a must-have if your
Best Razor: five o’clock shadow or shear skin feels irritated after running
Dorco Pace 7 off a stressful week’s growth, your razor. “It absorbs quickly,
Sixty percent of you still prefer this powerful tool can do it and I noticed that the natural
a classic razor-blade shave. gently and effortlessly. “This ingredients did a stellar job of
But today’s shaving tools have shaver resolved my hate-hate smoothing out any redness,”
come a long way from the relationship with shaving,” raved one tester. R250,
starter set you first broke out said one tester. “It practically thebodyshop.co.za
in your teens. The Pace 7 is not glides through stubble and
only armed with a septuple I’m done in seconds.” R8 799, Best Beard Wash:
of blades, but also sports a braunshavers.co.za Bakoena Mgazini Mountain
lubricating strip with vitamin E Beard Wash
and aloe vera to soothe your Best 2-in-1: Former MH cover guy, actor
skin as you tame your follicles. Dermalogica Special and super producer Thapelo
R139.99, Clicks Cleansing Gel Mokoena is a partner at
Studies have shown that Bakoena and, if you’ve seen
Best Beard Balm: lavender has both antimicrobial his beard, you already know
Africology Beard Balm and antifungal properties. This their products deliver majestic
Letting your mo’ grow? Apply cleanser combines extracts of results. It’s a combination
this balm liberally to condition this wonder herb, cooling of essential oils (like black
and soften your beard while balm mint and naturally foaming pepper, African sage and the
reining in split ends. Packed Quillaja saponaria to rinse smoky, leathery oud scent)
with essential oils and infused away debris and toxins. The and will leave your facial fuzz
with shea butter, this salve result? Your skin will feel clean feeling soft and smelling
works to prevent itching and seriously smooth. It also better. “It’s helped detangling
caused by new growth doubles up as a shaving foam my beard and it’s easier to
and errant hairs. R249, for a 2-in-1 that actually works. comb,” said one tester.
africologyspa.com R1 299, dermalogica.co.za R250, Clicks

SEP/OCT 2024 76 MH.CO.ZA

YOUR BODY Best Aluminium-Free Deodorant:
Pure Beginnings Forest
Natural Roll-On Deodorant
While science around the risks
of aluminium-based products
has been largely debunked,
Best Body Wash: Best Body Lotion: we don’t blame you if you’d
lelive clean slate body wash Clere for Men Smooth prefer a metal-free alternative.
Most guys opt for an anything- Body Lotion This roll-on contains sodium
within-arm’s-reach lather-up All-in-one solutions that bicarbonate instead which
when it comes to washing off actually do it all are a rarity targets and neutralises the
their daily grime. But an “all- in the skincare world, but bacteria that cause body
soap, no-thought” approach this multipurpose lotion isn’t odour. R69.95, takealot.com
skips over one important pulling any punches. One of
factor: exfoliating. This top- its key ingredients, marula, Best Body Groomer:
shelf body wash tags in African has been shown to improve Manscaped Lawn Mower®
botanics and a conditioning acne-prone, oily and ageing 4.0 Pro
agent to leave your skin feeling skin. It also hydrates, nourishes Facial fuzz is just a small
hydrated and renewed. and refreshes, preventing the percentage of your wild
R289, leliveafrica.com sort of dullness that’ll otherwise growth. For the rest, you’ll
have you looking long in the need a tool that makes short
Best Sunscreen: tooth. R34.99, Dis-Chem work (literally) of even the most
Heliocare 360° Invisible stubborn patches. The aptly
Spray SPF 50+ Best Antiperspirant: named Lawn Mower® 4.0 is
This smart sunscreen leverages Mitchum Men Antiperspirant a travel-ready trimmer that’ll
a so-called bioshield system & Deodorant Roll-On Sport tame even the most overgrown
that mimics melanocytes to From stressful meetings to lawn. A single charge gets you
double the strength of your sadistic gym sessions, your 60 minutes of cutting time,
own melanin. In other words, average day can leave ideal if your garden turns into
it’s a surefire shield against the you sweating. That makes a jungle. R1 699, Dis-Chem
sun’s harsh rays. Vitamins C a dependable deo practically
and E also work to protect your mandatory for the modern Best Exfoliator:
skin against oxidative stress man—and this one topped our ENOUGH. Caffeine &
and the harmful effects of testers’ lists. You get 48 hours Essential Oil Body Scrub
pollution. One tester noted that of protection against odour Caffeine isn’t just an early
it “absorbs quickly” and gave from motion, heat and—yes!— morning pick-me-up. Applied to
their skin a “glow-like effect”. even stress. Roll on and roll your skin, it’s a vasoconstrictor
R642, dermastore.co.za through your day problem- that reduces blood flow to make
free. R69.99, Clicks your outer layer look tighter and
brighter. This exfoliator, which
is infused with upcycled coffee
grounds, sweeps away dead skin
cells while toning and firming
your skin. It also contains argan
oil, which has been shown
SKIP THE BAR—
A TOP-SHELF WASH to have regenerative and
WILL ELEVATE YOUR moisturising qualities.
BODY OF WORK R300, its-enough.com

Best Body Treatment:

Bush Wellness Massage Oil
When it comes to some
R&R, a high-quality oil can
turn massages into a truly
transformative experience.
“It feels and moves like silk,”
remarked one tester. It even
helps alleviate pain, ideal
if you’re nursing post-leg
day DOMS. R340,
dachawellness.com

15% Best Ingrown Treatment:

36% Body by Waxit Ingrown
12%
Repair Step 3
37% This salve—concocted from
a blend of anti-bacterial African
botanicals—can smooth over
How are you any resulting bruising, scarring
manscaping your
body? and inflammation caused
by ingrown hairs. One tester
Clip: 15%
Hair removal cream: 12% switched to using this every
Shave: 36% day, noting an immediate
Trim: 37% reduction in the number
of ingrown issues. R390,
waxit.co.za

SEP/OCT 2024 77 MH.CO.ZA

 38%
of readers polled said
hair thinning was their
biggest hair hazard

15%
1% HAIR LOSS GAINS
BEST SHAMPOO:
17%
64% FRESH CELL SCALP SHAMPOO
3% Post-covid, characteristic features
of AGA (androgenic alopecia)
Who cuts are increasingly becoming more
your hair? prevalent among younger men
Barber: 64%
and women. This shampoo uses
Clean shave: 3% advanced stem cell therapy
DIY home cut: 17% and 7 natural and scientifically-

YOUR HAIR
Hair salon: 15% chosen ingredients to prevent
No cutting: 1% hair loss, promote hair growth
and restore your scalp. POR,
freshcellshampoo.co.za

Best Shampoo & Conditioner: Best Heat Protector: BEST OIL: MANKIND GROOM HAIR
Dove Intensive Hair Repair ghd bodyguard heat REGROWTH OIL
for Dry Hair protect spray This oil is enriched with ginger as
This one’s a classic for a reason— If you’re using any sort of heat well as vitamin E. The latter has
especially if you’re struggling on your hair you need to use been shown to increase capillary
with oil slicks up there. So-called a heat protectant. This one circulation in the scalp, thereby
keratin repair actives work to from ghd is suitable for all hair helping to increase hair growth.
restore your strands and nourish types and coats every strand of R485, motherkindco.co.za
the roots. The result? Your hair hair for next-level protection.
will feel healthier and stronger. According to ghd, 9 out of 10
R99.99 each, Clicks people agree their hair looks BEST TOOL: MANKIND GROOM
and feels healthier. HERO ROLLER
Best Styling Paste: R380, ghdhair.com/za TikTok’s favourite hair growth tool,
Kevin Murphy FREE.HOLD the dermaroller, is supported by
“A great product for those who Best Multi-Use Product: some studies that say it increases
seek a less ‘hard’ texture. The He’s a 10 Miracle 3-IN-1 hair growth. Mankind’s Hero Roller
styling lasts for a long day out (in Everyone loves a multitasker; has 540 needles that are 0.5mm
and out of the sun) and the easy- but most are a “jack of all in length to help stimulate the
to-wash-out product is a firm trades, master of none”. Not development of new hair follicles.
favourite,” remarked one tester. this shampoo, conditioner and R620, motherkindco.co.za
R610, retailbox.co.za body wash trio. It’s a one-step
product made especially for
Best Styling Powder: men’s needs without causing BEST SUPPLEMENT:
EVO haze styling powder any heavy product build-up. NEOVITA LUSCIOUS HAIR
“Gels and waxes tend to leave R370, salon500.co.za These delicious gummies are
behind a sticky residue that packed with vit B12, biotin, vit
attracts dust and detritus when Best Scalp Treatment: C, vit D, zinc, vit A and folic acid;
I’m outdoors. This powdered Mizani Calming Scalp Lotion ingredients that may help with
styler side steps these issues Tweny-four percent of you hair growth. Chat to your doc to
and makes it easy to rein in said your biggest hair concern determine whether you may have
my mane, giving my hair extra is dryness, and 27% said a deficiency that could be affecting
volume and a natural, matte it’s dandruff. This leave-in your hair and that supps could
texture,” said one tester. scalp moisturiser will tag- help. R199, neovita.co.za
R685, splush.co.za team your woes with its trio
of scalp-soothing ingredients:
Best Styling Tool: aloe vera, eucalyptus and avo BEST SERUM: L’OREAL PROFESSIONNEL
ghd mini slim-plate hair oil. R320, takealot.com SERIOXYL ADVANCED DENSER HAIR
straightener DENSITY ACTIVATOR SERUM
Gone are the days of secretly Best Scalp Scrub: Formulated for thinning hair, this
borrowing your sister or Kérastase Symbiose Micro- contains 5% Stemoxydine which
girlfriend’s straighteners. More Peeling Cellulaire aims to encourage hair regrowth.
men are buying their own Another dandruff demolisher. A clinical study showed that this
styling tools and this innovative This purifying formula uses product gave denser hair in just
straightener is specifically micro-peeling acid and plant- 6 weeks (the study was on women).
tailored for shorter hair with based beads to exfoliate dead Best used at night on towel-dried
40% slimmer plates to give cells and flakes. Salicylic acid hair. R900, takealot.com
your precise results. R3 100, helps promote scalp health.
ghdhair.com/za R700, superbalist.com

SEP/OCT 2024 78 MH.CO.ZA

 BEHIND THE SCENES CREAMS
South Africa’s best-groomed men have been hard at work lathering up and layering
up products. You’re paging through the results of our efforts now—here’s a quick
look at the testing panel who made the magic happen.

@LEROYMARCN @SHIRAZREDDY @KUTLWANO_ARTHUR

2 MH’s Chief Ad Guy, Paul Goddard 2 Leroy Marc is an admitted 2 Shiraz Reddy, Cape Town-born 2 As the Digital Editor at Men’s
and Gauteng-raised, is a qualified Health, Arthur Mukhari has a deep
needs his grooming products attorney at law; fitness
PR practitioner, personal stylist passion for digital marketing,
to survive long weekend rides enthusiast; and a radio and
and digital content creator. media, travel, TikTok trends
and rigorous runs. television presenter with
A triple threat, Shiraz offers and wellness. With very
experience in live and pre-
lifestyle, fashion and celebrity sensitive and dry skin, he’s
recorded broadcasting.
clients PR, brand management big on testing every and any
He has a keen interest in radio
and personal styling services. grooming products to find the
and television production,
He has styled some of SA’s next best thing. His top picks?
content creation and the art
top celebs, influencers and Those containing niacinamide
of storytelling.
international brands and has been and hylauronic acid.
featured as a fashion and lifestyle
authority across broadcast,
@ LU_MXALISA print and online media. Shiraz
also contributes to the Expresso
2 Lubabalo Mxalisa, fondly known Morning Show on SABC3.
as Lu, is a multidisciplinary
creative and co-founder of the
clothing brand Neimil. He has
a passion for bringing ideas to
life, whether in front of or behind
the camera and finds running
to be his preferred form of @KABELO.LEGODI @ROBDCILLIERS
release. Lu also takes great pride
in caring for his skin and beard. 2 Kabelo Legodi is a lifestyle, 2 “Some things are better left to
male grooming and fashion the professionals—like haircuts
content creator. He serves and beard tints—because
as the ultimate guide for at-home trims just don’t cut it,”
the modern gentleman’s @AZEEZJACOBS
says MH Editor-In-Chief and
journey to self-confidence by 2 Fashion & Grooming director at Creative Director Robert Cilliers.
promoting the practice of self- Jacobsman, Azeez Jacobs, has over “But when it comes to your
love and care every day. 15 years of experience in fashion skincare, think of it like your
and grooming. If there’s a new gym routine—keep it regular to
ingredient or trend, he’s the first get the best results”.
one to know about it (and test it).

@_MFUNDOO
2 Mfundo Ngcobo is a travel
enthusiast, photographer,
content creator and skincare
aficionado passionate about
sharing his adventures. His
journey began with blogging
about his travels across South
Africa and has evolved into @DE_SYBO @NICKYMITCHLEY
a full-fledged career as a travel 2 MH Deputy Editor Kieran Legg
influencer. Mfundo creates 2 Sibongiseni Ndwandwe, also known 2 Nicky Mitchley is an avid trail is often bearded and rarely
engaging content—including as Sybo, is an environmental runner and globe-trotting pumped to spend longer than
vlogs, photography, travel officer by day and an award- videographer. With long five minutes saving face. It’s
guides and skincare tips— winning fitness trainer and routes and long hauls on the armed him with a sixth sense for
to inspire and help others coach, content creator and agenda, he’s got his eyes picking out zero-BS, time-saving
explore new places and care founder of Iron Odyssey Bike peeled for smart grooming grooming solutions from any
for their skin. He believes that Wash. Outside of the corporate products that can withstand line-up. You’ll find his outdoor-
travel is about embracing world, Sybo is vibrant and the elements… or keep him ready quick fixes throughout our
cultures and making altruistic, and has a deep feeling fresh after a gruelling awards, plus simple salves for
meaningful connections. passion for wellness. stint in economy. sensitive skin types.

SEP/OCT 2024 79 MH.CO.ZA

YOUR TEETH
Best Toothbrush: strengthens enamel, controls Best Floss:
Oclean X Ultra tartar, relieves sensitivity, White Glo Floss Charcoal
AI has officially come to removes staining, protects There are few things more
a toothbrush near you. With against cavities and, of course, infuriating than flossing
AI-voice guidance to tell you freshens your breath. Use it and still not being able to
when you’re brushing too for four continuous weeks and dislodge that pesky popcorn
fast, or when to switch to you’ll start to see the pearly kernel. This floss is specially
a different area, this is one perks. R99.99, Clicks designed to reach those
of the most advanced tight spaces, and is infused
toothbrushes on the market. Best Mouthwash: with activated charcoal to
It has 84 000 movements Ordo Mouthwash remove plaque and impurities
per minute and the screen Concentrate & Reusable your toothbrush can’t reach.
shows you exactly where Mouthwash Bottle R59.95, Clicks
you need to brush or which Dishwasher-friendly
areas you’ve missed. “It’s and designed to last Best At-Home Whitening Treatment:
completely revolutionised my a lifetime, fill your BPA-free White Glo Diamond
oral hygiene,” said one tester. reusable bottle till the line Whitening System
R3 999, ivohealth.co.za with Ordo’s concentrate “I’ve seen slow, but effective
(it makes 4 bottles) and top it results. It’s also easy to use,
Best Toothpaste: up with water. The mouthwash apply and overall a great
Colgate Total 12 Clean Mint is alcohol-free and improves package and well worth the
Toothpaste gum health while reducing retail price,” one tester praised.
You need a toothpaste that plaque. “I’m never going back That’s because the formula
works as hard as your brush. to regular mouthwash,” one has been designed to provide
This one reduces plaque, tester remarked. fast, effective and long-lasting
promotes gum health, R149 and R179, Clicks results by lifting stains and
removing yellowing on the
surface of your tooth enamel
safely and without abrasion.
R389.95, Dis-Chem

Best Professional Whitening Treatment:

Philips Zoom Whitening
This is the #1 requested
professional whitening brand for
BRUSH UP WITH good reason. You’ll get a custom
OUR DENTAL treatment to suit your needs
DYNAMOS (taking the type of staining into
consideration as well as your
sensitivity levels and budget)
and can go up to 8 shades whiter
in under an hour. It’s well-worth
the investment too; you’ll get
free whitening for life if you visit
the same dentist or hygienist
every 6 months for a cleaning
and checkup. From R2 500 to
R7 000, zoom.baltimore.africa

Best Water Flosser:

Waterpik® WP-490 Cordless
Plus Water Flosser
You don’t need a Fraken-
2% flosser to achieve great
3.1% results. This water flosser is
3.9%
35% compact, cordless and ultra
quiet which is great for travel
56% and avoiding arguments over
bathroom counter space.
Plus, it puts in the hard work
What’s your weapon for you; it’s clinically proven to
of choice? remove up to 99.9% of plaque
Electric toothbrush: 35% from treated areas. R1 599,
Floss: 3.9% waterpikflosser.co.za
Manual toothbrush: 56%
Mouthwash: 3.1%
Whitening Aids: 2%

SEP/OCT 2024 80 MH.CO.ZA

 Best Deodorant:
Revlon Man Fire and Ice
Blaze Deodorant Body Spray
While roll-ons and sticks
have largely taken over our
bathroom cabinets, quick
STASH THESE sprays still deserve a slice of
RECOVERY your grooming real estate.
REMEDIES IN This one stood out from the
YOUR TOG BAG rest, packing an invigorating
masculine fragrance that
lingers for ages. Just don’t over
do it. Hold this 15cm from your
pits—a short burst is all you
need. R36.99, Woolworths

Best All-Purpose Lotion:

NIVEA Men Deep Impact
Body Lotion
According to our survey, 5%
of you are never moisturising.
But tough gym sessions and
outdoor workouts demand extra
reps to keep your skin in good
nick. This ultra-affordable, any-

YOUR GYM BAG skin-type salve will rehydrate

your outer layer while giving you
the aura of a rugged adventurer
with its intense, woody scent.
R89.99, Checkers

Best Body Treatment:

Aromatic Apothecary Sport
Massage & Bath Oil
Best Antiperspirant: Recovery massages can have
Clere For Men Active you rearing to go (again) in
Invisible Dry Anti-Perspirant record time. Tag in this oil,
Roll-On which is packed with natural
Pit stains can ruin your ingredients to expedite your
favourite Tees and tanks in cooldowns. Ginger works to
Best Clarifying Body Spray: the time it takes to wrap up warm your muscles, lavender
Dermalogica Clear Start your set. Swap to this clear relaxes them, black pepper
Clarifying Body Spray antiperspirant to keep your kit improves circulation and
Your post-workout cooldown intact. It gives you 48 hours menthol breaks the ice. Rub into
isn’t just about flexing the of dryness and underarm your calves post-run or tris on
right stretches. Spritz on protection against odours. arm’s day. R134, aromatic.co.za
this body spray to revive R15.99, Clicks
your outer layer after even Best Collagen:
the most gruelling session. Best Face Sunscreen For Active Men: Be Bright Active Day
Moroccan argan oil works to Martiderm Active D Fluid 50+ Collagen
calm down redness; salicylic With summer fast approaching, Collagen is a miracle worker
acid exfoliates your skin to you’ll soon want to take your when it comes to skin, bone
prevent breakouts; and witch training sessions into the great and joint health. This pouch
hazel and tea tree oil turn on outdoors. This effective sun distills our new favourite supp
the AC. Use this after your shield contains chicory root into its most convenient form.
shower, holding the can about extract, a natural ingredient Simply mix 1½ tablespoons
30cm from your body while that’s been shown to improve of powder in a cup with hot
spraying. Let it sink in (and dry) skin barrier function. It’s water- water (or your liquid of choice)
for a minute and get dressed. resistant, too, so it’ll serve you and stir briskly until dissolved.
R549, dermalogica.co.za admirably on the beach and trail Cheers to a brighter outlook
alike. R570, dermastore.co.za for your outer layer.
Best Body Wash: R735, bebright.co.za
Axe Black Fresh Charge Best Body Wash For Acne-Prone Skin:
Body Wash Pastry Skincare Salicylic Best Protein Powder:
When it comes to sloshing off Acid Body Wash Mankind Cookies and
your training grime, you’ll need Bacne getting in the way of Cream Protein Shake
a heavy-duty body wash that showing off your hard-earned Protein powder isn’t just
obliterates dirt. This one boasts traps and lats? This scent-less a muscle maker—it can give your
12 hours of freshness and packs full-body wash bats away skin a lift, too. Whip up a shake
in a cascade of plant-based breakouts, unclogs pores and with this easy mixer and sip on
moisturisers to rehydrate your reduces inflammation. The a healthy dose of L-Glutamine
skin. “The frozen pear and secret? Salicylic acid. This which has been shown to help
cedarwood fragrance feels miracle compound works by heal and hydrate your skin, and
reinvigorating after a tough breaking down skin cells and even spike the production of
session,” remarked one tester. shedding dead layers. collagen. Bonus: it tastes great,
R38.99, Woolworths R305, pastryskincare.co.za too. R900, motherkindco.co.za

SEP/OCT 2024 81 MH.CO.ZA

 5%
20%
55%
20%

How often are you

moisturising?
Twice Daily: 20%
Daily: 55%
Now and then: 20%
Never: 5%

REFRESH YOUR
OUTLOOK WITH
THE LATEST AND
GREATEST IN
SKINCARE

YOUR FACE

Best Gel Cleanser: Best Exfoliator: Best Lightweight Moisturiser:

Vitaderm Mild Gel Cleanser MartiDerm Facial Scrub lelive crème de la cream
A 2019 study found that You need to prepare your skin Use this day or night to keep
50-60% of men report having in order to get better product your skin hydrated without
some degree of sensitive penetration and exfoliating overloading it. It’s suited to
skin. This gel cleanser that’s helps do just that. “Just a couple normal, oily or combination
best suited to normal to oily doses—I used it once per week skin. “This is great for anyone
skin types cleanses without as instructed—of this triple- living on the coast. Since
stripping and contains action exfoliator helped clear up moving to KZN, I haven’t used
sandalwood, lavender and my skin, absorb excess oil and any other moisturiser,” said one
petitgrain extracts. R354, soften that unwanted bowling- tester. R299, leliveafrica.com
vitaderm.co.za ball shine,” one tester remarked.
R350, dermastore.co.za Best Lip Treatment:
Best Face Wash For Acne-Prone Skin: Letibalm Nose and Lips
African Extracts Rooibos Best Face Sunscreen: Repair Fluid
Man Deep Clean Oil Control Lamelle Helase 50+ This hero product has been
Face Wash This is one of few products flying under the radar, but
Packed with nature’s equivalent able to protect your skin from once you try the number one
of The Avengers, bio-active the entire solar-radiation lip balm in Spain and Portugal,
rooibos, buchu extract and spectrum (UVB, UVA1, UVA2, you’ll have multiple stashed in
activated charcoal join forces Visible Light, and Infrared) and easy-to-reach places. Whether
to fight acne. The activated help repair damaged DNA. it’s allergies, a cold, flu or just
charcoal removes excess ”This product was effective sensitive skin, this has been
oil and impurities while the and cool to the skin without designed specifically to protect
rooibos and buchu soothe your leaving a sticky residue or and care for your lips and nose
skin (especially after shaving). white face,” said one tester. as well as the skin in-between.
R80, Dis-Chem R640, dermastore.co.za R104.99, Dis-Chem

SEP/OCT 2024 82 MH.CO.ZA

Best Eye Serum:
AQ Skin Solutions Eye Serum
This eye serum helps to
stimulate the skin’s natural
process of rejuvenation with
a patented growth factor (GF)
blend and active ingredients to
SUPER SERUMS oil and rice bran oil) to absorb
this skin-destroying glow.
fight tired eyes and dark circles. It also hydrates your skin.”
BEST ALL-ROUND SERUM: R490, its-enough.com
One tester said, “I noticed results
SHISEIDO MEN ULTIMUNE POWER
within a few days and over the
INFUSING CONCENTRATE
last couple months my dark
Shiseido reformulated their BEST GROWTH FACTOR SERUM:
circles have decreased.” R2 410,
best-selling concentrate to AQ SKIN SOLUTIONS ACTIVE SERUM
aqskinsolutionsafrica.com
suit men’s skincare needs Using patented Human Growth
and the results speak for Factor (HGF) Technology,
Best Barrier Repair Cream:
themselves; after four weeks it aims to rejuvenate collagen,
Red Dane Healing Cream
of continued use 91% felt their improving texture and
This is formulated to repair
skin texture improved, 90% moisturise skin. One tester
normal barrier function without
felt their skin looked healthier raved: “This serum has
disrupting your skin’s natural
and 90% felt this serum keeps completely transformed my
pH balance and is perfect for
their skin in its best condition. skin, giving me an incredible and
those with sensitive, dry skin
R1 255, edgars.co.za radiant complexion!” R2 750,
that’s prone to redness. “It’s
an ultra-hydrating alchemy aqskinsolutionsafrica.com
targeted at dry skin that’s easily
BEST HYALURONIC ACID SERUM:
irritated, and I could feel its
NOVEXPERT HYALURONIC ACID
healing effects within just a few
days,” said one tester.
R450, reddane.co.za
BOOSTER SERUM
This booster serum firms up Active
Best Retinol:
your skin and smooths your
outer layer for a more youthful ingredients
Lamelle Correctives RA
Advance Cream
disposition. “I noticed an
immediate improvement within work to slow
Don’t have retinol in your
skincare arsenal yet?
just a few weeks, and I’m not
alone. Novexpert boasts that down ageing and
A 2015 study found there was
a “significant reduction” in
more than 90% of volunteers
using the product had the same heal your skin.
experience,” said one tester.
wrinkles seen in participants
R1 100, novexpert.co.za
who used a retinol for 12 weeks.
This concentrated night
BEST SERUM FOR EVEN SKIN TONE:
cream uses two revolutionary
BEST MULTI-TASKING SERUM: LELIVE ALL GLOW’D UP
retinoids; one gives you
ECO DIVA SUPERFOOD FACE SERUM If you have pigmentation or
faster results with a lower
28% of MH readers are using uneven skin tone, tag in this
risk of irritation and the other
day serums to fight ageing. local hero. Over a four-week
penetrates deeper into the skin
This age-defying solution is trial, 94% of participants had
for maximum efficiency.
infused with hyaluronic acid, brighter, more vibrant skin, 82%
R1 230, skinmiles.com
baobab, marula, argan, vit C, felt their skin was much clearer
vit A, vit E, antioxidants and SPF and 89% said their skin was
Best Skincare Tool:
to not only reduce wrinkles and more hydrated and plump. ‘Nuff
FOREO LUNA 3 Men
dark marks but hydrate and said. R299, leliveafrica.com
This is clinically proven to
moisturise, too. “Its rich formula
remove 99.5% of dirt and oil
left my skin with a radiant
from your skin and facial hair to
glow,” said one tester. BEST EXFOLIATING SERUM: LAMELLE
reduce chances of breakouts,
R505, ecodiva.co.za CATHEPZYME 2 CORRECTIVE SERUM
ingrown hairs and prevent
This intensive home exfoliation
razor burn. Once your skin is
system is the equivalent of
squeaky clean, flip it over to
BEST SERUM FOR OFFICE WORKERS: a buff and polish for your
receive a firming massage
ENOUGH. BLUE LIGHT ELIXIR car and it delivers serious
that boosts microcirculation.
“Did you know that long-term results; we’re talking targeted
R3 299, skinmiles.com
exposure to blue light—like that exfoliation without irritation.
emitted by your laptop, phone It’s best suited to those with
Best Sheet Mask:
and the sun—can damage your mature, sun-damaged skin
Skin Republic For Men
skin? Me neither. And my job with hyperpigmentation and
Energising Face Mask Sheet
involves a lot of basking in the not sensitive or rosacea-prone
Consider this an espresso shot
aqua rays. ENOUGH’s blue- skins. Insider scoop: it’s great at
for your face. It’s designed to
light-busting elixir leverages treating Keratosis Polaris, too.
give long-lasting hydration and
natural ingredients (blueberry R710, onlineskinshop.co.za
provide an energy boost to dry
and tired skin. It also contains
ingredients to smooth fine
lines. Our testers loved that it
was beard-friendly, gentle even
after shaving and easy to use.
R55, theskinrepublic.co.za

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 FACE OF THE 20 24

THE BEST SKINCARE PRODUCTS ON SHELVES TODAY CAN

HELP SLOW OR PREVENT SIGNS OF AGEING. BUT THE HIGH-TECH
OPTIONS YOU’LL USE IN THE NEAR FUTURE MIGHT ERASE THEM.
BY GARRETT MUNCE & KELLEIGH KOREVAAR

IMAGINE A MOISTURISER that works we age by reversing what happens to our cells,”
with your genetics to reduce cancer risk. says Dr. Julie Russak, a New York–based
Or a serum that communicates with your skin dermatologist. We looked to the home of
cells to keep collagen pumping. That may Hollywood, high-tech skincare developments
sound very Blade Runner, but the next wave of and anti-ageing pundits, consulting experts
products that will revolutionise your grooming from the United States. We asked them about
routine is either hitting shelves now or really the four game-changers in grooming—and
close. “We are moving towards changing how what it all means for the future of your face.

1EXOSOMES
HOW THEY WORK
THE PRODUCTS
Dr. Barbara Sturm
Exoso-Metic Eye Serum
Apply it around your eyes and the
exosomes and growth factors in the
formula may help reduce signs of ageing,
These nanoparticles allow skin cells like fine lines. South African specialist
to communicate with one another. online skincare store, Dermastore, stocks
“They are the active component of stem Dr. Barabara Sturm products but we’re yet
to see this product released here.
cells and tell the cell what to do,” says
Los Angeles–based plastic surgeon
Lamelle RFM Elixir Cream
Dr. Jason Diamond. “They’re an important Delivering a high concentration of the
part of the body repairing itself” because purest Stem Cell Conditioned Media
they carry proteins, lipids, and growth (SCCM), Refirm’s SCCM contains stem
factors from cell to cell, he explains. cell-derived exosomes, highly active
growth factors, anti-inflammatory
cytokines, potent antioxidants and
THE PROMISE collagen-encouraging peptides. In
Some skincare brands claim their layman’s terms it’s a potent anti-ageing,
exosome-targeting serums improve anti-inflammatory, anti-oxidant and
cell-to-cell communication. This results pigment-inhibiting powerhouse.
R3 225, skinmiles.com
in enhanced collagen and elastin
production, processes that battle
Biomedical Emporium
wrinkles, among other effects of ageing..
EXO Exosome Serum
This South African biotechnology
THE SCIENCE company brings you an anti-inflammatory
Still developing. There aren’t many and pH balanced serum that stimulates
studies on exosomes and “none looking collagen production and
at them in humans,” says Dr. Evan promotes wound healing.
Apply three drops on
Rieder, a dermatologist in New York City.
your face and neck after
Yet some manufacturers are running cleansing twice daily. R788,
with their claims—despite the fact that biomedicalemporium.com
no FDA-approved exosome products
are currently on the market.

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2EPIGENETICS HOW IT WORKS
Scientists have known for decades that
brand, optiphi® uses a cheek swab to test
your genetic makeup and after analysis
THE PRODUCT

everyone has their own genetic code. of six skin risk categories, your genetic
Now they’re turning to epigenetics, skin report is compiled to curate a routine
the study of how environmental and for your unique skin. Recommendations
behavioural factors affect certain genes. include topical home care, professional
The hope is that this may reveal how treatments as well as a skin score and code optiphi® Helix Skin Test
to switch off a gene that, for example, based on the six categories. This company’s genetic testing determines
predisposes you to skin cancer. which of its products will be most helpful for
THE SCIENCE your skin. Your four-letter skin code determines
your four main areas of concern and you can
THE PROMISE Promising, but not there yet. “Skincare
use your code to match with optiphi® products
It could be a while till SA consumers have brands aren’t allowed to say that anything that best suit your skincare needs. Each of the
access to this. In the mean time, DNA is working on a genetic level,” says company’s products has its own code based on
testing is available. South African skincare Dr. Rieder. (The FDA would have to clear it.) the ingredients. R1 877, optiphi.co.za

NEUROPEPTIDES:
THE NEXT
GENERATION 3BIOMIMETICS
COURTESY BRANDS (PRODUCTS)

Peptides act as HOW IT WORKS THE SCIENCE

signalling molecules Your skin, operating as a defence It’s already here, with solid research
that can produce collagen system, can sometimes mistake the behind synthetic growth factors.
and repair damage. Studies active ingredient in a product for
have shown that a new kind, a pathogen and block it from being THE PRODUCTS
called neuropeptides, can tell absorbed. Biomimetic ingredients are iS Clinical C Eye Serum Advance+
your face muscles to relax, This eye serum tackles any under eye
lab developed but mimic natural ones,
concern; fine lines, wrinkles, under-eye
which smooths wrinkles like collagen, that your skin recognises, puffiness and dark circles. It’s all thanks
almost as well as Botox. allowing the good stuff in. to a combination of Vitamin C (7.5%
concentration) and Copper Tripeptide-1,
THE PRODUCTS THE PROMISE a growth factor clinically proven to help
PCA Skin ExLinea® diminish the appearance of premature
Pro Peptide Serum Since your body easily identifies
ageing and visibly reduce wrinkles.
It contains two different these ingredients, it knows how R1 585, dermastore.co.za
neuropeptides that help to use them. Plus, because they’re
reduce skin roughness and synthetic, skincare brands can Dermalogica Pro-Collagen
wrinkle depth and soften facial
“develop ingredients in a more ethical Banking Serum
expressions, thereby reducing
and sustainable manner,” says Ron It has biomimetic amino acids for
the appearance of fine lines and
collagen production and a peptide/
wrinkles—all while hydrating your Robinson, a cosmetic chemist and
enzyme combo to preserve existing
skin. R3 950, dermastore.co.za the founder of BeautyStat. collagen. R2 199, dermalogica.co.za

4 ARTIFICIAL INTELLIGENCE
HOW IT WORKS
AI-assisted molecule discovery
AI to comb through millions of
molecules to unearth those most
THE PRODUCT
Revela Skin
Fibroquin Essence
is helping scientists find new beneficial for skin care.
This twice-daily serum contains
ingredients for skin and hair care that Fibroquin, an AI-discovered
could work better and have fewer THE SCIENCE retinol alternative that the brand
side effects. Also promising. AI-assisted claims smooths fine lines and
molecule discovery has been used wrinkles twice as well. This is
THE PROMISE in pharmaceutical development for cutting-edge stuff, so we’re still
waiting for it (and other products
More and better ingredients. a few years. Russak says AI could
of its AI-juiced ilk) to filter into SA
Dr. Evan Zhao, chief science officer even lead to the ability to regrow markets. Price unavailable at the
at Oddity Labs, says his team uses dying hair follicles.. time of going to print.

SEP/OCT 2024 85 MH.CO.ZA

he
hanging ace
f ancer
SEP/OCT 2024 86 MH.CO.ZA
 PUBLIC AWARENESS OF
‘EARLY-ONSET’ CANCER
IS LOW, WITH MORE
PEOPLE DYING BEFORE
THEIR TIME AS A RESULT

While cancer rates are falling in older adults, they’re

increasing among younger age groups. It’s a trend exposing
holes in both diagnosis and care. It’s also raised a new question
for experts: how do you get vital and potentially life-saving
information to people unaware they need it?
WORDS BY ELLE HUNT – ILLUSTRATIONS BY KLAUS KREMMERZ

SEP/OCT 2024 87 MH.CO.ZA

 DR. GOOGLE DOESN’T
ALWAYS KNOW BEST:
IF SPECIFIC SYMPTOMS
ARE TROUBLING YOU,
TELL YOUR GP ASAP

ooking back, all the signs were there: fatigue, lower

back pain, blood in his stool. But back then, in late
2022, Dan Ridge could explain them all. He was tired
because he stayed up late. His back hurt because
he had a tricky bowel and was often constipated.
Even on the persistent blood in his stool, Google was
reassuring, suggesting it could be stress.
At the time, Dan was in full-time work and the
father of two young boys; he’d also just finished
planning his wedding and recently buried his father-
in-law. “Doctor Google said it was stress, so I thought
that must be it,” he says.
After all, Dan was still young. “If I’d been over 60
and noticing blood in my stool, maybe I would have
thought a bit differently,” he says. “But I was only
38.” A few months later, early in 2023, Dan’s nine-
year-old son brought home a new hoverboard. Dan
stepped up to give it a go—and fell off, hard, injuring
his back and neck. He joked with his family that it
was an “epic dad fail”—but it ended up saving his life.
When Dan went to make a physio appointment,
the online self-referral survey flagged the
abnormalities in his bowel habit and forwarded them
to his GP. By then, he was using the toilet more than
10 times a day, sometimes for 30 minutes at a time.
When his GP got in touch to organise a prostate signs suggesting that is starting to change, Richard Sullivan, director of the Institute
exam and stool checks, cancer was floated among with consequences for how we think of of Cancer Policy and a professor at King’s
a wide range of possible causes, including Crohn’s cancer and how we treat it. College London. Perhaps more worryingly,
disease and IBS (irritable bowel syndrome). Dan “Early-onset” cancer, in people aged the disease tends to be more aggressive in
wasn’t too worried; again, he had youth on his side. under 50, is rising rapidly. According younger people, as a result of later diagnosis
But the diagnosis was swift and unambiguous: to research recently published in BMJ and the number of naturally occurring
Dan had bowel cancer. “They couldn’t even complete Oncology, global cases increased by protective processes and structures that
the colonoscopy because the growth was so big,” nearly 80% between 1990 and 2019, have had to fail for it to progress. Sullivan
he says, still sounding disbelieving. “I didn’t think with nasopharyngeal and prostate sums it up: “The younger you get it, the
my symptoms were serious enough for it to be cancer cancers seeing the fastest rise. Those more things have gone wrong.”
—and I still thought I was too young to be getting it.” with the heaviest death tolls, however,
The grim statistic that one in every two people will which resulted in the most serious Never Too Young
develop some form of cancer during their lifetime repercussions among younger people, The changing face of cancer represents
is now widely known—but if you’re not yet 60, you were the ones linked to the breast, a challenge for experts, charities and
could be forgiven for thinking that it doesn’t apply windpipe, lung, bowel and stomach. policymakers seeking to cure the disease
to you yet. The disease overwhelmingly affects older “There is an increase in what we once and for all. In March, South Africa
people, with incidence rates in SA peaking among consider to be the kind of 14- to 49-year-old was highlighted as one of several countries,
59- to-64-year-olds. Nonetheless, there are troubling age group—and it’s a real increase,” says including the UK, Australia and Japan,

SEP/OCT 2024 88 MH.CO.ZA

 —have been increasing steadily for decades “I was rattled: suddenly, you’re very aware
and apply to patients who are both young that people your age are dying.”
and old. “But it’s not the complete story,” Olly’s results returned with a clean bill
says Chan. “Only by knowing what’s of health, but two years later, in December
driving the increase will we know how 2022, he was brushing his teeth when
to reverse the trend.” In the meantime, he noticed a swelling inside his throat.
awareness has been slow to reach the It wasn’t sore, but it was sizeable. “Imagine
general public, with the result that more an AirPods case but flesh-coloured,” he
people are dying from the disease well says. Being a “typical [guy] about it”, Olly
before their time. Bowel cancer—also known brushed it off as a flare-up of his historic
as colorectal cancer, and the focus of Chan’s tonsillitis. But when the swelling was still
work with the Prospect team—is of particular visible in mid-January, he realised that
concern, due to its prevalence in early-onset he needed to be “a responsible grown-up”.
stats and its high death rate. It’s the fourth After a video consultation, he was referred
most common cancer amongst men in South to a specialist, then for surgery to have the
Africa, according to incidence data gathered lump removed and sent for a biopsy. Then,
by the National Cancer Registry. in late February, his doctor called him: Olly
In January, research published in Annals had non-Hodgkin lymphoma. “The short
of Oncology forecast that deaths among answer,” he says, “is blood cancer.”
those in Europe aged 25 to 49 would increase Olly was floored. At the time, he was just
by roughly a third this year, reflecting shy of his 41st birthday. “I couldn’t believe
a 39% increase among women and 26% this was happening to me,” he says.
among men. Globally, the incidence rate of “Not like, ‘Oh, god, how unfair’—more,
early-onset cancer has increased by almost ‘But I seem fine… I don’t feel like there’s
80% in the last 30 years. Key factors such anything wrong with me.’”
as being overweight, obesity and related When he met his consultant for the first
health conditions (such as high blood sugar time, Olly was still shell-shocked. He was
levels) were pointed out by the study’s lead presented with a chart that indicated an
author as contributing to the rise, plus average life expectancy, post-diagnosis, of
increasing alcohol consumption and less 20 years. He remembers his blood running
active lifestyles. Indeed, according to Cancer cold: “You’re telling me that I’m just about
Research UK, more than half (54%) of bowel going to see my kids off to uni?”
cancer cases can be prevented with simple Then the consultant clarified: the graph
lifestyle changes, which highlights the represented cases among people mostly
urgent need to reach and engage new at-risk aged 65-plus. “He was not as clear as he
groups. The message is clear: act now before could be,” Olly says. “I’m 40, not 65—and
it’s too late. I’ve still got this thing.” Then “words
experiencing a mysterious spike in like ‘early’, ‘fit’ and ‘young’ started being
ADDITIONAL WORDS: KIERAN LEGG. PHOTOGRAPHY: SUN LEE. PROP BUILDS: MANDY MAKER

different cancers in young people. Warning Signs bandied around, and I started feeling
“I think the central question is: why are In six months from late 2020, Olly Whitman a bit more confident.” After 22 weeks of
we seeing this?” says Andrew Chan, lost two people close to him from bowel chemotherapy, Olly was given the all-
a professor of medicine at Massachusetts cancer. Both were in their early forties, with clear in January and now seeks to spread
General Hospital and joint head of the young families. One was his best friend’s awareness. “If there’s anything you’re in
Cancer Grand Challenges’ Prospect team. older brother, who he considered as a doubt about, get it checked.”
“There’s a very clear trend in which cancer brother, too. He was diagnosed in November
rates have been declining in older adults, and did not see the New Year. Suffering In Silence
yet increasing in younger adults.” Not only “I was freaking out,” says Olly, a father Even with aggressive cancers, the
does this have a number of implications of two. “How do you go from not knowing prognosis in younger people tends to
for the burden of disease at a population there’s anything wrong to not being here in be good—if it’s caught early. But the
level, but it also indicates that there are the space of three months?” So he decided well-established reluctance of men to be
certain environmental drivers of cancer to pay for a full health screening . “I said, proactive about their health puts them at
“that we don’t have a clear handle on”, ‘Whatever you need to do—just test me.’” He greater risk. According to the Men’s Health
says Chan. was told that he was too young to be checked Forum, they are 32% less likely than women
Some established risk factors—excess for bowel cancer, but he was conscious that to visit the doctor, particularly when of
weight and obesity, diet, physical inactivity that was what had caught out his friends. working age.

SEP/OCT 2024 89 MH.CO.ZA

 It’s not just avoidance, as Sullivan points out. Men
who are reliant on their daily wages or are in insecure
employment are further hamstrung by their inability
to take time off to go to their GP. “They’re much more
likely to ignore their symptoms and ergo they’re far
less likely to present early.”
A notable number of young men are diagnosed
only after presenting to the emergency room with
a bowel obstruction, invariably indicating the cancer
has spread to another organ, says Sullivan. With
bowel cancer and some others, such as oesophageal
cancer, “you go from curable to incurable really fast”,
says Sullivan.
But symptoms can often be missed or dismissed.
Among the more obvious causes for concern on
CANSA’s list (unusual lumps or swelling, changing
moles, coughing up blood) are those that might
easily not register or are readily excused in our busy
modern lives—such as loss of appetite, unexplained
weight loss or night sweats.
With hindsight, Dan can see that the fatigue he felt
in 2022 was worse than that which could be explained
by being a working dad and some late nights. But, he
says, he had always been inclined to take a “wait and
see” approach to his health. He rarely went to his doc
or even took painkillers.
“It’s a little bit of laziness, and a little bit of
THE CONSEQUENCES
naivete—like, ‘I’ll be alright; it’ll sort itself out’,” he OF CANCER ARE
says. “There’s a ‘man up and get on with it’ kind of COMPOUNDED WHEN
YOU HAVE OTHER
attitude buried somewhere in there.” And the taboo
PEOPLE DEPENDING
over talking about prostate and bowels doesn’t help ON YOU
either, Dan adds.
According to Bowel Cancer UK’s chief executive,
Genevieve Edwards, people with symptoms can wait
up to six months before contacting their doctor—the
impetus for its new behavioural-change campaign, Shock to the System expectations to prove miraculously
“Tell Your GP Instead”, targeting those groups who When Matt Eamer went to hospital with effective and eliminated all traces of
are least likely to seek help. severe abdominal pain while holidaying the cancer—at least for now, he adds
The charity already tours the UK with a “giant with his family in late 2020, he was sent cautiously. “I’m a very optimistic
inflatable bowel”, says Edwards, raising awareness away with Buscopan. When he followed individual,” he says, “but I also have
of the disease within communities that have an up at his local ER, it was found to be stage accepted that my life might not be long-
elevated risk and encouraging people to come three cancer, leading to a swift operation to term, and this drug could stop working.”
forwards with any questions and concerns. remove two-thirds of his large intestine. He continues to take the medication
At one stop on the roadshow, Edwards recalls But Matt’s cancer was of the fast-growing daily, on top of a fortnightly infusion and
seeing a young man being “literally dragged over” BRAF mutation and had already spread to his a scan every three months. As glad as Matt
by his partner. “She said, ‘He’s been bleeding from liver. For six months, he underwent a “pretty is to be alive, he says, life after cancer has
his bottom for over a year, he’s got a family history of aggressive” course of chemotherapy. come with challenges.
bowel cancer and he won’t do anything about it.’” “I was constantly encouraging doctors For instance, he struggled to feel
Bowel Cancer UK has already successfully lobbied to to chuck all the drugs at me, like, ‘I’ve got motivated to return to work, mortgage
lower the national screening age in England and Wales two kids, I’m not in my seventies—throw payments and the rest of the daily grind,
from 60 years old to 50. Here in SA, various Medical everything you can at me’,” he says. “Then, on having been so violently thrown off “the
Aid schemes will cover various tests like prostate my 40th birthday, they phoned me and told normal train track of life”. Last year, he
screenings. Discovery, for example, will cover bowel me that I had six months to live.” began counselling, which he sought for
cancer screening tests every two years for members That was years ago now: the meds that himself through The Fountain Centre
between 45 and 75 years old. Matt was then prescribed defied doctors’ charity. It reflects the narrow focus of

SEP/OCT 2024 90 MH.CO.ZA

 many other things: mental health, job, coping
Swerve It, Spot It, Survive It with your kids, finances.”
At present, there’s no way to Dan says the same, emphasising the mental
guarantee you’ll stay on the right health piece. The full weight of his diagnosis
side of the statistics. But these tips only hit him after he’d been given the all-
will put you in a stronger position.
clear, compounded by adjusting to life with
a stoma bag. “I’m having a real tough time
with that,” he says. “When people are saying,
01 Know Your 03 Take Symptoms
Risk Factors Seriously ‘Congratulations, the cancer’s gone!’, to me, it
“Thinking about what Some of the key hasn’t—the bag is the cancer.”
you can do to reduce signs of cancer, per Dan has also had counselling, and he recently
your cancer risk is CANSA, are night
joined a support group, which has helped
critical,” says Chan sweats, unexplained
of the Cancer Grand bleeding, unusual “massively,” he says—though he’s still the
Challenges team lumps and swellings youngest member.
researching early- and changing moles. It speaks to the specific needs and concerns
onset cancer. That But some symptoms
of early-onset cancer patients, which treatment
includes maintaining are more subtle,
a healthy body such as fatigue, providers may not be familiar with or able to
weight, doing regular loss of appetite, accommodate. People are often at the peak of their
exercise and eating persistent bloating professional lives; they might be caring for their
a healthy diet—and and ulcers. Bowel
older relatives as well as young families. Women
with each treated cancer in particular
as a separate risk can often escape may even be advised to consider fertility treatment
factor for cancer, it detection in younger before starting chemotherapy.
pays to attend to all people. “If you “Cancer is an awful diagnosis, no matter how old
three. In particular, have any warning
you are—but when it strikes at an age when there
Chan singles out signs—blood in your
limiting your intake bowel movements, are so many other people who are reliant on you,
of sugar (especially unexplained and when you also have to be thinking about the
sweetened bev- abdominal pain future yourself, it can have terrible consequences,”
erages), ultra- or changes in
processed foods your bowel habits, says Chan. On top of that, younger cancer patients
and red meat. unexplained weight may receive less support, socially as well as through
loss—you should the medical system.
02 Count definitely seek help,”
Mental health should also be a consideration
Your Drinks says Chan.
Alcohol is linked with every diagnosis, Chan continues, but “the
to seven types of 04 Be Your sheer shock to the system of developing cancer at
cancer, including Own Advocate a young age, and the fact that society in general
bowel cancer. Though early-onset
does not treat cancer as a disease of the young,
According to cancer cases are
cancer treatment, typically split into a study published in increasing, they are makes it harder”.
“curative” (to eliminate the cancer) and the journal African still small in number Early-onset cases may still be in the minority
“palliative” (to relieve the symptoms, and Health Sciences, relative to those now, but their growing numbers will test almost
those who presented aged 65 and over.
improve quality of life). every aspect of our standard, structural approaches
with early-onset But people under
Often, as a younger patient, Matt bowel cancer 50 aren’t routinely to cancer and care. People still speak, wistfully, of
felt like he was in no man’s land. “An were consuming screened, and the a “cure for cancer” as though that is the sole issue,
oncologist treats the cancer and gives a higher-than- slim likelihood of notes Professor Sullivan. “But people are not
average amount of cancer means your
a little bit of thought to the patient,” he dying in [hospitals] because of a lack of drugs
alcohol . For the best GP may miss the
says. But for young people, with a good possible prevention, signs. Keep track or technology.”
prognosis, their needs and concerns might it’s better not to drink of any symptoms in For now, younger cancer patients are having
be different. (or smoke) at all. a journal. (Bowel to find their own way through a system that’s
Otherwise, you should Cancer UK’s website
Matt only applied for his disability drink no more than has a template for designed for their elders, one that is certainly more
benefit recently, years after his diagnosis. 14 units (or five pints) a “symptoms diary”, comfortable with accommodating them.
At the time, he says drily, “there was a lot a week, with at least that can be filled out As Dan continues to navigate his new reality as
two alcohol-free days, and could help you
going on” and he was given no specific a cancer survivor, he remembers being impressed
experts advise. The next time you’re in
advice or support. “There’s the treating- more you currently the doctor’s office.) by the speed of his treatment, and his doctors’
the-cancer piece, but I think there almost drink, the more you Remember: early commitment to—and even enthusiasm for—
needs to be another role, highlighting stand to benefit from detection can be ensuring his full recovery. “They kept referring
cutting back. a game-changer.
the support that’s available,” he says. to me as a ‘baby’,” he says, “like they were quite
“Certainly for young people, there are so excited to have me there.”

SEP/OCT 2024 91 MH.CO.ZA

 Big
Kahuna
Burger
p.94
 WORDS BY
PAUL KITA
ADDITIONAL
REPORTING BY
SCARLETT
WRENCH

FADS COME AND GO.

BUT GOOD EATING
AND PROPER
NUTRITION
CHANGES VERY
LITTLE. SO WE
COMBED THROUGH ALL
THE RECIPES IN MEN’S
HEALTH’S 36-YEAR
HISTORY TO FIND THE
ONES THAT TRULY
DELIVER ON BOTH
FLAVOUR AND
FUNCTION.

SEP/OCT 2024 93 MH.CO.ZA

 ood has long been a preoccupation of the Men’s Health staff.

02
Not—despite what some might think—because our own diets
are spartan, but because we know that eating well is integral
to a healthy, happy life. Sometimes that might mean minding
your macronutrients, or ensuring you’re well fuelled for
a workout or event. But it just as often means choosing meals The Best
you enjoy and that gratify on a deeper level than simply
curbing hunger and ticking nutritional boxes.
Weeknight
Eating well can also seem fraught with contradictions. But Dinner
while trends come and go—the low-fat craze, celebrity chefs,
influencer-endorsed supplements, Atkins, paleo, keto, airfryers,
Chilli Con Carne
fake meat—our own approach to food hasn’t wavered all that
much over the past three decades. Protein is still paramount. This pot of brilliance dates back
More fruit and veg is never a bad idea. Learning to cook trumps to 1989. Back then, like now,
a reliance on ready meals. And simplicity is king. So, we dug out eating at least 30g of protein at
seven recipes from the MH archives and thought we’d have every meal was key to building
another crack at them. Consider this our edible greatest hits. muscle and boosting satiety.
We added a few extra beans to
bulk it out, while keeping the
calorie count—and the cost—
in check. Cheese and crackers
are optional.

01
The Best
WHAT YOU’LL NEED
FEEDS 4
1 TBSP OLIVE OIL
½ ONION, FINELY CHOPPED
Fast-Food 1 GARLIC CLOVE, MINCED
Workaround 1 TSP GROUND CUMIN
1 TSP SMOKED PAPRIKA
1 TSP CHILLI POWDER
Big Kahuna Burger 450G CHICKEN MINCE
Meaty, cheesy, spicy and 45G KIDNEY BEANS,
DRAINED AND RINSED
sweet—this DIY take on
45G BLACK BEANS,
a grease-paper-wrapped DRAINED AND RINSED
supper was first 45G CHICKPEAS,
published in 2007. Our DRAINED AND RINSED
burger is leaner and 45G PINTO BEANS,
DRAINED AND RINSED
more protein-dense than
225G TOMATO PUREE
your average meat feast,
1 TIN (280G) TOMATOES
but no less satisfying & CHILLIES
for it. Grubs up!

HOW TO MAKE IT
WHAT YOU’LL NEED 01/ In a medium pot, heat the oil
FEEDS 4
over a medium heat. Add the
1 LARGE SWEET POTATO,
HOW TO MAKE IT to coat, add the patties and onion and garlic, and cook until
CUT INTO WEDGES
2 TBSP CANOLA OIL 01/ Preheat your oven cook until done, 4 to 6 mins softened, 3 to 5 mins. Add the
2 TSP JAPANESE SEVEN SPICE to 190°C. In a large bowl, on each side. Transfer the cumin, paprika, chilli powder and
450G CHICKEN MINCE, combine the sweet potato patties to a plate, top each ½ tsp salt; cook for 1 min. Add the
DIVIDED INTO 4 PATTIES wedges with 1 tbsp canola oil, with a slice of cheese and chicken, breaking up the meat
4 SLICES SWISS CHEESE Japanese seven spice allow to rest. as you stir, and cook until
4 SLICES PINEAPPLE, 03/ In the same pan, add the
0.5CM THICK and flaky sea salt, to taste. browned, 5 to 7 mins.
Transfer the wedges to pineapple and onion slices; 02/ Add the remaining
4 SLICES RED ONION,
0.5CM THICK a baking tray. Roast in the sear on both sides until ingredients, bring to a boil and
4 WHOLE WHEAT oven until crisp, 30 to 35 mins. blackened in some spots, reduce the heat to medium-low.
BUNS, TOASTED 02/ As the potatoes about 3 mins per side. Simmer, uncovered, stirring
1 JALAPEÑO PEPPER, VERY 04/ Put each burger on the
roast, heat a large pan over occasionally until thickened,
THINLY SLICED
a medium heat. Season both bottom half of a bun and about 10 mins. Season to taste
4 TBSP TERIYAKI SAUCE
sides of each burger with top them with the onion, with salt and pepper. Top with
salt and pepper. Add the pineapple, jalapeño and sour cream, chives, grated
remaining oil to the pan, swirl 1 tbsp teriyaki sauce. cheese and crackers.

SEP/OCT 2024 94 MH.CO.ZA

YOUR PROTEIN FIX
SERVED PIPING HOT

SEP/OCT 2024 95 MH.CO.ZA

PUT IT TOGETHER AND
THEN PULL IT APART

SEP/OCT 2024 96 MH.CO.ZA

03
The Best
Sunday
Comfort Food
Jalapeño
Cheese Toastie
We all need it, from time to time,
but if you’re going to indulge, do it
properly. In 2011, we asked
legendary Californian chef Thomas
Keller to elevate the humble
sandwich. We even went back to
Keller to see if he wanted to update
it for this and he said that it was
perfect just as it stands. Yes, chef.

WHAT YOU’LL NEED

FEEDS 2
1 JALAPEÑO PEPPER (OR 2…)
1 RED PEPPER
BUTTER, SOFTENED
TO ROOM TEMPERATURE
2 SLICES BRIOCHE, WHOLEWHEAT
OR SOURDOUGH BREAD, 2CM THICK
4 SLICES GOUDA
4 SLICES CHEDDAR

HOW TO MAKE IT
01/ Fill a bowl with iced water.
Place the peppers on a baking
tray and fire up a butane torch
until the flame burns blue. Blister
WHAT YOU’LL NEED

04
and ½ tsp salt. Rub this mix
the skin of the peppers with the FEEDS 2 into both sides of the salmon.
blowtorch, turning them with 2 TSP OLIVE OIL Transfer the fish to one half
a fork as you work. 2 TSP MINCED GARLIC of an oiled baking tray; bake
02/ Wearing plastic gloves, 90G BRAN FLAKES, PULSED FINE
plunge the peppers into the iced The Best 2 TSP PAPRIKA
for 10 mins.
02/ As the salmon bakes, in
water, drain, rub off the skin, Lean Lunch 1½ TSP MINCED DILL
2 SKINLESS SALMON FILLETS a small bowl mix the Greek
halve them lengthwise, remove
(150G EACH) yoghurt, dijon, remaining dill,
the seeds and chop them.
60G WHOLE PLAIN horseradish and half the
03/ Heat a cast-iron pan Baked Salmon GREEK YOGHURT lemon juice. In a large bowl,
over a medium heat. For each in Garlic Crust 1 TSP DIJON MUSTARD combine the greens,
sandwich, butter both sides of ½ TSP HORSERADISH SAUCE
When we first ran this remaining lemon juice and
2 slices of bread. Place 2 slices of 2 TSP LEMON JUICE, PLUS LEMON
recipe in 1996, we used WEDGES FOR SERVING the rest of the olive oil.
gouda on 1 piece of bread and
low-fat spray in place of 300G KALE, SWISS CHARD Season with salt and pepper
add 1 heaped tbsp of the pepper AND/OR SPINACH
olive oil (it was the style at to taste.
mixture. Place 2 slices of cheddar
the time...). We now know 03/ Using oven gloves,
on the other piece of bread and
that fats have a place in remove the salmon from the
put the bread slices together. HOW TO MAKE IT
a balanced diet and that oven, transfer the greens to
04/ Place the sandwiches in the 01/ Preheat your oven to
many can be beneficial the other side of the baking
pan over a medium heat and 180°C. In a bowl, mix 1 tsp
to health. Splash it on. tray and bake everything
cook until the bread is golden olive oil, the garlic, bran until the salmon is medium
brown, 3 to 5 mins per side. flakes, paprika, 1 tsp dill and the greens wilt, 5 to
Cut them in half and serve.
10 mins. Serve with lemon
wedges and yoghurt sauce.

SEP/OCT 2024 97 MH.CO.ZA

 06 07
The Best
The Best Muscle-
Shake Ever Building
Salad
Very Berry Protein
We’ve run (rough estimate)
Blue Cheese,
2 492 smoothies in our Steak and Egg
magazines. Yet this one Eating a variety of
from 2020 is our standout. vegetables every day can
It contains protein for help you stave off many
muscle repair and berries health complaints. That’s
for antioxidants as well as never changed. But the
—crucially—flavour. ingredients that make up
a salad, mercifully, have.
Gone are the iceberg
WHAT YOU’LL NEED lettuce, crinkle-cut
FEEDS 1
cucumber slices and
1 SCOOP PROTEIN POWDER
(VANILLA OR STRAWBERRY) low-calorie dressings. Here
200G BABY SPINACH to stay are substantial
150G FROZEN MIXED BERRIES salads that, yes, include
1 TBSP GROUND FLAXSEED both fats and carbs—
which is why we tacked
on some fibre-rich quinoa
HOW TO MAKE IT to this 2010 feast.
01/ Blend all the ingredients,
then add 170ml to 340ml

05
WHAT YOU’LL NEED water (or a milk of your WHAT YOU’LL NEED
FEEDS 1 choice) until you hit FEEDS 1
1 TBSP MAYONNAISE 150G ROMAINE
the right consistency.
1 TBSP EACH CHOPPED LETTUCE, CHOPPED
BASIL, ROSEMARY, THYME
The Best AND/OR OREGANO
1 SLICE BACON,
COOKED AND CHOPPED
Grab- 1 TBSP BUTTER 1 SOFT-BOILED EGG, HALVED
1 LARGE EGG
And-Go 1 LARGE TOMATO SLICE,
1 SKIRT STEAK (120G),
GRILLED AND THINLY
Breakfast 1CM THICK SLICED AGAINST THE GRAIN
1 ENGLISH MUFFIN, SPLIT 6 CHERRY TOMATOES, HALVED
¼ AVOCADO, SLICED
HOW TO MAKE IT 1 TBSP CRUMBLED BLUE CHEESE
Fried Egg and 01/ In a small bowl, mix the 80G SUGAR SNAP PEAS
90G QUINOA, COOKED
Tomato Sandwich mayo and herbs. Set aside.
DRESSING (YOUR CHOICE) AND
02/ Melt the butter in a large
Even when you have TORN BAGUETTE, TO SERVE
pan over a medium heat.
minimal time in the
Crack the egg into one third
morning, a banana and
of the pan, add the tomato to HOW TO MAKE IT
a coffee isn’t the only
another third (season it with
option. We published this 01/ On a large plate, pile
salt and pepper) and pop the
recipe in 2017 to cater the romaine in the centre
muffin halves in the final
to busy men who still and ring the greens with the
third. Cook the egg to your
wanted good, filling remaining ingredients. Top
liking, about 1 min per side
nutrition. To update it, we with the dressing and serve
for a runny yolk or 2 mins for
simplified matters by with the baguette.
a solid yolk. Flip the tomato
tossing everything into the
when you flip the egg. Set
pan at once.
the tomato and egg on
a muffin half with the mayo,
and top with the other half. THIS SHAKE WILL KEEP
YOU IN THE PINK

SEP/OCT 2024 98 MH.CO.ZA

SEP/OCT 2024 99 MH.CO.ZA
 BECAUSE FIT IS THE NEW RICH

ADJUST YOUR
PROGRAMME
Change
Your Shape
p.110

FEEL THE BURN

With the “Bleep”
Test Finisher
p.114

CRANK UP THE HEAT WITH OUR

METABOLISM-FIRING WORKOUTS
AND UNCOVER YOUR ABS p.102
PHOTOGRAPH: DYLAN YOUNG. MODEL: MICHAEL/BOSS MODELS.

SEP/OCT 2024 101 MH.CO.ZA

MH TRAINER THE BIG WORKOUT

BUILD AND BURN

FOR 6-PACK ABS
WHATEVER YOUR STARTING POINT, OUR FOUR-WEEK PLAN
FOR BURNING FAT AND BOOSTING YOUR METABOLISM WILL 1B
SHIFT YOU ONE STEP CLOSER TO EYE-POPPING ABDOMINALS.
LEAVE IT ALL ON THE GYM FLOOR...

W
e’d forgive you for thinking that
any programme with the term
“six-pack” in the title is not to be
trusted. Nevertheless, there are very
few questions we’re asked quite so
often as ‘How do I get abs?’ And the answer is
1A
more complicated than any one training plan.
The fact is, you already have “abs”—that is,
a perfectly serviceable set of abdominal
muscles. But what most of us think of when
we hear the term “six-pack” is visible abs.
Crunches might make those muscles stronger
—but if you want to see them, you need to strip
back what’s concealing them: layers of fat.
It may be cliché at this point to say that “abs
are made in the kitchen”. But it’s true that,
if peeling back body fat is your sole objective,
your efforts are better directed towards
what’s on your plate than how many plates
you lift in the gym.
But studies show that, while dropping
your calorie intake is the fastest way to shed
fat, a higher calorie burn might be the key to 2A
keeping it off. “High energy flux”, as scientists
call it, is a process by which you ramp up your 01
daily activity levels for an elevated energy
burn, allowing you to maintain a more modest
calorie deficit, rather than reducing your
DUMBBELL CLEAN
AND PRESS
5 REPS
02
DUMBBELL FLOOR PRESS
Squat down to grab 10 REPS
meals to rodent proportions.
your dumbbells from The bench press’s brutal,
Our four-week plan will ensure that your the ground, just outside power-building brother.
metabolism is burning white-hot. A combo of of your feet (A). Stand Lie flat on your back
up explosively with holding two dumbbells,
muscle-building supersets, along with calorie-
a slight jump, then use your knees bent and your
sapping loaded carries and max-effort sprints, our the momentum to pull feet flat. Press the bells
40-minute workouts are designed to amp up fat the weights on to your above you, locking your
shoulders. Dip at the knees elbows (A). Lower the
loss while also maintaining strength and muscle.
and press your dumbbells weights slowly until your
Repeat each session in order, three to five overhead (B). Lower to upper arms are resting on
times per week, aiming to add reps, increase your shoulders, then the the floor (B), pause here for
ground and repeat. a count before repeating.
your weights and up your daily movement at
the same time. Let’s cut to it.

SEP/OCT 2024 102 MH.CO.ZA

 WORKOUT
#01
HARD PRESS
Blending full-body movements with loaded
carries, our first workout will spike your
metabolism and get your heart rate soaring.
Work in an EMOM format (every minute, on
the minute), beginning a new move at the
start of each minute. After an all-out
effort in the fourth minute, rest for
60 secs, then repeat the circuit
8 times total, for just under
40 mins of work.

4B

3A

2B

4A
3B

03
FARMER’S CARRY 04
30M SINGLE-ARM SNATCH
A little hack for big 60 SECS MAX EFFORT
gains. Pass the strap of Time to ramp up the
a gymnastic ring through effort. Hinge down and
a set of weight plates, grip the dumbbell between
attach your ring and your feet (A). Explosively
pull tight. Repeat with stand up, pulling then
PHOTOGRAPHY: PHILIP HAYNES

another set. Grab the punching the bell into the

rings, stand tall, core air overhead in one motion
braced (A). Purposefully (B). Lock your arms, then
stride forwards (B). At the lower back to the ground,
halfway mark, drop your switching hands mid-air.
weights, turn around, Repeat as many times as
re-grip and return to the possible in 60 secs, then
starting position. rest for 1 min.

SEP/OCT 2024 103 MH.CO.ZA

MH TRAINER THE BIG WORKOUT

3A

1A

2B

1B

2A

01 02
DUMBBELL DEADLIFT
BACK SQUAT 10 REPS
5 REPS With your dumbbells
Bigger legs mean on the floor just outside
a bigger metabolism. of your feet, hinge down
That’s science. Take and grip them with a flat
a barbell out of a rack, back and neutral spine (A).
rest it securely across Engage your lats and stand
your traps and stand tall upright, pushing down
(A). Keeping your torso as with your feet and keeping
upright as possible, squat your chest up (B). Lower
down until the crease of to the ground and repeat.
your hip passes below your Avoid rounding your lower
knee (B). Stand back up back, keeping your form
explosively, repeat. tight throughout.

SEP/OCT 2024 104 MH.CO.ZA

 WORKOUT
#02 EAT RIGHT
THE LEG WORK FOUR-POINT
Now we’ll zoom in on your lower body,
FAT LOSS
for what’s sure to be the toughest session Follow our blueprint
of the week. But if you want to see results, for lean abs.
don’t hold back. Follow the same EMOM
format as used in the previous workout,
completing all 4 moves then resting for
1 min, and repeating for 8 calorie-
torching rounds in total. Steel
yourself... it’s going to
be a long 40 mins.
01 PICK A NUMBER
To find your daily calorie target,
take your goal body weight in
kilos and multiply by 28. Move
up or down by 100 calories if
you feel sluggish, or your weight
loss stalls. Remember: it’s the
weekly average that matters.

3B

02 PACK IN PROTEIN
Aim to eat more than double
your target body weight in
grams of protein. So, a man
looking to reach 80kg would
be aiming for around 160g of
protein each day. If in doubt,
make sure you’re getting five to
six palm-sized portions.
4B

03 RENEGADE ROW
Even when you attempt the full
movement, start with single,
alternating reps. This will help to
4A further solidify the core strength
you’ll need to bust out multiple
reps without shifting your

03
WALKING LUNGE
04
PLATE PUSH
weight excessively. A little shift
is fine, though. Once you’ve
found your rhythm, stick to it.
20M 60 SECS MAX EFFORT
It’s like regular walking, We aren’t pushing away
but way worse. Re-rack plates in the kitchen,
your bar across your traps but we are here. Place
and stand tall (A). Keeping a heavy weight plate on
your chest up and back the ground. Drop down
PHOTOGRAPHY: PHILIP HAYNES.

straight at all times, take on to all fours, hands on

a long step forwards with the plate. Lift your knees
one leg, bending your from the ground (A). Drive 04 FIND BALANCE
front knee until the back with your legs, pushing Drink plenty of fluids and try to
knee touches the ground the plates away (B), close get the majority of your calories
(B). Stand up explosively, the gap and repeat. Turn from wholefood sources, but
pause and repeat with the around at the halfway mark don’t be afraid to include foods
other leg. and push back. you enjoy—sustainable beats
optimal. A diet will only work for
as long as you can stick to it.

SEP/OCT 2024 105 MH.CO.ZA

MH TRAINER THE BIG WORKOUT

2B

1B

2A

1A

01 02
BARBELL ROW
HANG CLEAN 10 REPS
5 REPS With feet slightly wider
Lift your barbell up than shoulder width, step
to waist height with an over a barbell and hinge
overhand grip. Hinge at at the hips to grip the bar
the hips to lower it to just (A). Keeping your torso
above your knees. Stand parallel to the ground,
back up explosively with row the bar towards your
a slight jump (A), using hips (B), squeeze your
the momentum to pull the shoulder blades together
bar on to the front of your and lower under control
shoulders (B). Stand up to the start, then repeat.
straight, then lower under Control the bar and avoid
control and repeat. moving your torso.

SEP/OCT 2024 106 MH.CO.ZA

 WORKOUT
#03
HANG TIGHT
Follow the exact same 8-round format
as used for the previous two workouts
and perform all 4 moves in the first
4 mins, followed by 1 min of rest. Your third
and final metabolism-charging session
promises to give your back and biceps
a serious workout, while flambéing
your core for a stronger set of abs,
as a bonus. Now don’t hold
back on that air bike...

4A

3B

4B

3A

03 04
AIR BIKE
DUMBBELL CRAWL 60 SECS MAX EFFORT
20M Set up on an air bike,
Start on all fours, gripping stationary bike, ski-erg or
a heavy dumbbell in each rowing machine. Whatever
hand. Lift one dumbbell your cardio machine of
and reach forwards with choice, blast it hard and
that arm, advancing behind fast for the full 60 secs,
with your back leg on the aiming for maximum
opposite side (A). Repeat output. Don’t hold back
the move on your other on the first effort, and
side (B). Keep alternating then endeavour to get as
sides, edging forwards as close as possible to your
quickly as possible, while calories or metres in each
staying under control. subsequent round.

SEP/OCT 2024 107 MH.CO.ZA

 THE ULTIMATE NO-GYM REQUIRED WORKOUT

THIS 6-MOVE TOTAL-BODY WORKOUT WILL GET YOU SHREDDED

IN RECORD TIME WITH JUST A FEW HOME GYM ESSENTIALS.
TO BE THE BEST YOU’VE BEEN, TRAIN WITH TROJAN.
Do the circuit at least three
times a week, with only 30
seconds rest in between each
1. DEEP PUSH-UP
move. If you want to make this A
Do 8 to 12 reps. Adopt
tougher and max out your gains,
a plank position with
you can aim for two or three
circuits (we’d only recommend your hands gripping
this for advanced athletes). both sides of the Trojan
Select equipment with the right Extreme Door Gym as
weight for your strength level. pictured (A). Lower
your chest, keeping your
B
elbows close to your sides
(B). See how far down
you can go before pushing
back up to the start.
Trojan Extreme Door Gym

3. SANDBAG
LUNGES
Do 10 reps with each
leg. Stand holding
A a sandbag across your B
shoulders and behind
your head (A). Step
forward with your right
leg and lower yourself
into a lunge position,
while keeping your torso
upright and looking
straight ahead (B).
Don’t let your front knee
2. SPEED DEADLIFTS go beyond your toes,
Use a barbell (total weight of 40kg) and aim for 20 reps. Start with and try to let your back
the barbell on the floor, close to your shins (A). Using an overhand knee touch the ground
or mixed grip and hold it slightly wider than shoulder width apart. softly. Press back up to
Push through your heels to lift the barbell off the floor, and don’t a standing position and
stop until your legs are fully straight (B). Don’t use your back to then do the other leg.
lift the weights—keep a natural curve and your core contracted. Trojan 20kg Fitness
Trojan 1.8m Barbell Bar; Trojan 15kg Barbell Disc Sandbag
 M H PA R T N E R S H I P

C C

4. CLEAN
AND PRESS
B Do 10 reps with a
challenging weight. Start
in the deadlift position B
(A). Pull the bar upwards
by extending your knees
and moving your hips
forwards, while keeping
your back straight and
the bar close to you. Get
under the bar in a squat
position once it passes
shoulder level (B).
Rotate your elbows
around and under the
bar and rack the bar
across your shoulders.
Exhale as you press the
A bar up until your arms
are straight overhead (C).
Trojan 1.8m Barbell Bar
Trojan 10kg Barbell Disc

5. BURPEES WITH
MEDICINE BALL
SLAMS A
Do 10 reps. Stand while
6. KETTLEBELL SWINGS
holding a medicine ball
Do 10 to 20 swings with a challenging
overhead (A). Then throw
weight. Hold the kettlebell in both hands
it down onto the ground
(overhand grip) in-between your legs,
as quickly as possible (B).
knees bent (A). Swing the kettlebell
When the ball lands, get
overhead, use a strong hip extension
into a push-up position
and drive down with your heels (B).
with your chest over the
Don’t stop until the kettlebell is
medicine ball (C). Do
above your head, arms extended
one push-up (your chest
needs to touch the ball)
B straight upwards (C).
Trojan 12kg Kettlebell
before jumping back into
the start position in one
explosive movement.
Trojan 7kg Medicine
Ball C

B U I LT BY

WWW.TROJANHEALTH.CO.ZA

Trojan—for health and fitness equipment that delivers on its promises. Trojan is
exclusively available in Makro and Game stores countrywide, or on their websites.
MH TRAINER HIDDEN ASSETS

THE CHEAT SHEET 01 THE TANKS

EVERY BODY ANYONE 170CM OR SHORTER
YOUR CHALLENGE Power production isn’t your strength.
Your short limbs will hold you back when you take on the

IS STRONG
500m row or test the broad jump. Short athletes generate
less power per stroke than taller athletes, according to
a study of competitive 2 000m rowers.

IT REALLY DOESN’T MATTER WHAT SIZE OR SHAPE 01/ HIT 02/ MASTER
YOU ARE. WHAT’S IMPORTANT IS MAXIMISING YOUR
POTENTIAL. USE THIS GUIDE TO ADJUST YOUR
THE BENCH YOUR BODY
Your shorter You’re built to
TRAINING AND FIND YOUR UNTAPPED POWER.
arms will help you dominate body-
crush pressing weight exercises.
exercises, such as Pull-ups, push-ups,
bench presses and bodyweight squats
overhead presses. and even pistol

Y
Take advantage squats will come
of this and do easily, thanks to
our body is far collecting nuanced data both exercises your shorter limbs
more than just on such things as the frequently to and tight centre
pack muscle of gravity,
your height and lengths of your torso, on to your chest so integrate
weight. Different arms and legs. This data and shoulders. moves such as
combinations is most commonly used in these into your
training daily.
of limbs and torso length ergonomics, helping
handle exercises in in the design of objects
different ways. For such as chairs and tables.
example, say you’re a man Today, we often think
of shorter stature. You in “body types”, just not
might be better built to always in a way that’s
squat than your taller rival, helpful. Thanks to pop
but his long legs set him up culture and social media,
to dominate the 20-second many of us grew up with
air bike intervals that the perception that a
may leave you gassed. If strong body meant Arnie
you know the advantages biceps and Ryan Gosling
and disadvantages of your abs. Many still adhere to
body type, you can unlock these notions, but they
muscle-building potential shouldn’t. Every body
while avoiding frustration. is equipped to pull off
The study of body great feats of strength.
proportions is called The secret is to train with
anthropometry. It came exercises matched to your
to prominence in the body type.
1880s, when French Make a few training
biometrics researcher tweaks based on your limb
Alphonse Bertillon, who measurements and you can
worked in the Paris police optimise key exercises and
MEASURE UP
It’s not just about
records department, began avoid injuries. There are height. Stand straight,
cataloguing limb lengths four main combinations hands at your sides.
Do your middle fingers
and other data of suspects of arms, legs and torsos reach down your thighs
and offenders to aid that can affect the way you just slightly? Yep,
identification. The goal of lift and move. Understand you’re a tank.
anthropometry is to break them and you’ll put
down body measurements yourself on the path to
beyond height and weight, major gains.

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 ADJUST YOUR
PROGRAMME
02 THE SKYSCRAPERS
LONG-LIMBED MEN OVER 178CM
MASTER THE DEADLIFT YOUR CHALLENGE Think of your body as being like the lift in a multistorey building,
If you’re 170cm or under, you powering the weight upwards. The taller you are, the more “floors” the weight has
were born to deadlift—and to travel up before reaching its destination. So you need a split second longer than
heavy. One study of novice most people to complete each rep. That adds up to extra work (and time spent under
weightlifters showed that tension) for every muscle in every set.
deadlifts helped them build
strength and added to their
vertical leap. That means the 01/ FORMAL 02/ STRONG
lift can make you stronger TRAINING FOUNDATIONS
The taller you get, The barbell deadlift
and help you boost your the tighter your isn’t suited to
explosive athleticism, too. form must be. you. Your long
Taller gym bros can’t reap Every exercise has legs and torso
a moment when make it harder.
benefits from the deadlift as you stop lowering Shift your legs
efficiently as you can, thanks the weight and beyond shoulder
to your levers. Make the most start lifting. This is width for a more
here injuries often natural setup. Or
of this. Start with five sets of happen—because perform Romanian
five, twice a week. of your long limbs, deadlifts, holding
you face more time dumbbells at your
under tension. hips, then slowly
So, perfect your pushing your glutes
KEEP IT form before back and lowering
HEAVY DUTY going heavy. your torso,
before standing
Cut the reps. Train in sets explosively.
of five to seven reps, and
don’t be afraid to push your
limits, taking advantage of
the way your shorter limbs
will reduce your risk of injury.
No, you won’t pile up time
under tension, but research
WORDS: LEE BOYCE; MELODY SCHOENFELD; DAVID OTEY; ANDREW HEFFERNE. ILLUSTRATIONS: BEN MOUNSEY-WOOD

shows that the frequency

and intensity of your training
can also build muscle.
By working with heavier
weights and lower reps,
you’ll encourage your body
MEASURE UP
to build power and offset Training issues for
your disadvantage. taller men tend to
become more acute
if you’re taller
than 203cm.

ADJUST ROW TO GROW TAKE TIME OFF

YOUR The added time under tension you face works against A single rep forces your muscles to work harder than

PROGRAMME you on most exercises, but not bent-over rows. Your those of an average-height training partner doing the
middle- and upper-back muscles respond well, so train same rep. Remember to rest for an extra 15 seconds
them hard and you’ll see major growth. Do three sets between sets of any exercise, and take an extra
of dumbbell or kettlebell rows at least twice a week. day to recover between tough workouts.

SEP/OCT 2024 111 MH.CO.ZA

03 THE CAVEMEN MEASURE UP
When you’re standing, do
your arms almost scratch your
LONG ARMS AND SHORT LEGS kneecaps? That’s a sign of
a big wingspan. And when your
YOUR CHALLENGE Many men struggle with wingspan exceeds your height,
shoulder issues—and this is a problem for you you have long arms and short legs.
To check, extend your arms out
more than for most. Overhead movements such
to the sides and have someone
as pull-ups and shoulder presses, and explosive measure from fingertip to
lifts such as barbell and kettlebell snatches, fingertip across your chest.
place your shoulders at risk, thanks to the long
arm lever you create as you thrust upwards.

ADJUST YOUR
PROGRAMME
01/ GET A LEG UP
Your legs move EMBRACE BARBELL
efficiently through DEADLIFTS
squats and lunges.
Do them holding You’re built for this. Your long arms
weights at your are primed to easily grasp the bar,
sides and watch but your shorter legs won’t face
your legs (and abs)
build strength. too much tension as they power
the bar up. Deadlift at least twice
a week; you’ll burn serious
calories and build muscle.

02/ PRESSING
ISSUE ISOLATE YOUR CHEST
Yes, you can
bench press. No, Push-ups and bench presses work
you may not get your triceps more than your chest,
the results you
want. Because of so you need something extra to
your long arms, hit your pecs. Try floor dumbbell
the move will flys. Lie holding ’bells above your
tax your triceps
more than your shoulders, elbows bent. Lower
chest. But, hey, them in a wide arc until your
those muscles are elbows touch the floor. Reverse the
important, too.
movement. You’ll isolate chest
muscles safely. Do three sets of
10 to 12 reps at least once a week.

SKIP OVERHEAD HOLDS

Think carefully about exercises such
as snatches and overhead squats.
You risk injuring those long arms.
Aiming to build your shoulders?
Try dumbbell overhead presses
and lateral raises, instead.

SEP/OCT 2024 112 MH.CO.ZA

 MH TRAINER HIDDEN ASSETS

THE EXPERTS Personal trainers Lee Boyce and

04 THE T-REXES Melody Schoenfeld are the authors of Strength Training

For All Body Types: The Science Of Lifting And Levers

SHORT ARMS AND LONG LEGS

YOUR CHALLENGE You have a natural build for distance running.
Strength training? Not so much. Your shorter arms make deadlifts
difficult. And your long legs are the bane of your existence,
creating a heavy load for your core on abs exercises and
causing problems on moves focused on your lower body.

01/ PULL ADJUST

AND PUSH YOUR PROGRAMME
Your shorter arms
make pull-ups
and push-ups
ELEVATE YOUR GAME
a breeze, so rely Lowering into position
on bodyweight for deadlifts and similar
training for your
upper body. moves (such as cleans and
You can still get snatches) is harder for you.
a great pump on It also won’t build any extra
without weights.
muscle. So, bring the weights
to you by elevating them.
Some gyms have small steps
or mats; grab those or a pair
of 20kg plates and place
02/ DIVIDE them just outside your feet.
AND CONQUER
Exercises that Then place your barbell or
challenge you dumbbells on that elevated
to use multiple surface. This will make it
limbs at once,
such as burpees easier to grab the weights
and Turkish get- and focus on the muscle-
ups, may frustrate growing portions of your
you because your
long legs will rows and deadlifts.
frequently get in
the way (and may
throw your timing
off). Practise them EMBRACE THE PULL-UP
in parts. Instead of You’ll build serious muscle
doing 10 burpees, with pull-ups. You have
for example, do
10 push-ups, a short range of motion,
then jump from MEASURE UP thanks to your arm length,
plank position to Sit on the ground with
but your torso and long legs
a squat 10 times, your legs straight. Press your
then do 10 jump hands into the ground. If you create plenty of weight for
squats. You’ll get can’t lift your glutes off the you to hoist upwards. If you
the same calorie ground, you have short arms.
struggle, take time to learn
burn, with less Now try touching your toes
annoyance. without bending your knees. the motion. Start by jumping
If you can’t come close, then up to the bar and slowly
you have short arms
lowering yourself. Do three
and long legs.
sets of five reps like this
three times a week. Once
you can do pull-ups, aim for
three sets of 10 to 12 reps
three times a week.

SEP/OCT 2024 113 MH.CO.ZA

MH TRAINER THE FINISHER
OLD-SCHOOL
FITNESS

SCORE TOP
THE FORMAT
The test involves
following an audio

OF THE CLASS
recording of a set of
timed bleeps (find
them on iTunes, Spotify
or YouTube), working
each time the audio
sounds. In your case,
perform two to five reps
THE “BLEEP TEST” MAY SEEM LIKE
of the versatile burpee.
A SADISTIC CHALLENGE, BUT IT’S AN
Choose a higher rep
EFFECTIVE MEASURE OF YOUR VO2 MAX. SO,
count for a faster, intense
WE COMBINED IT WITH THE BURPEE. SORRY.
blast, or drop the reps
to two for a long and
intense cardio session.

01
BLEEP IMPACT
02
HOLD STEADY
Wait for the first bleep. After your last rep,
As soon as it comes, stand tall, gain your
squat and place your composure and focus
hands on the ground. on steadying your
Jump your legs breathing and bringing
backward, finishing down your heart rate.
in a push-up position. In this test, what you
Lower your chest to the do in between the reps
ground, then press up is just as important as
explosively. Jump your the reps themselves.
feet forward and leap Keep your water close,
into the air. Touch your avoid unnecessary
hands above your head, movement and wait for
land and repeat until the next bleep—and the
you hit your reps. next, and the next.

03
GYM CLASS HERO
Rack up your rep count as
the intervals between the
WORDS: ANDREW TRACEY. PHOTOGRAPHY: PHILIP HAYNES.

bleeps grow shorter. Once

you can no longer perform
the prescribed work before
the next bleep sounds, the
class is over. The final bleep
you managed to complete
indicates your score; make
a note of it and aim to beat
it on each subsequent
attempt to ensure progress.
A for effort.

SEP/OCT 2024 114 MH.CO.ZA

MH CLASSIFIEDS

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