Australian Men S Fitness March 2018

ACETIPSTOMAKEYOU KINGOFTHEGYM BEACHY KEEN:
THE WORLD’S
BEST BEACHES
P84
TOTAL
BODY 6-PACK
PLAN
Get strong SECRETS
and lean Work your
in just 20 entire core
minutes!
F !
P.114
A K
STA
E R
S O F
T
X Y
T
L A
T
HE G A
A
OF T
t
PR
R D I A N S
h e r o f i
S
G UA r
I u p e
C H R E : t h e w o r ko u
m s
a t eeps hi
k
EXC L U S I V
t t h
TRAINING
67
TUNE-UPS
DUDE MARCH 2018 $8.50
FOOD
Easy meals for blokes on the go Mensfitnessmagazine.com.au
Introducing the
FALCO Elite
Australia’s best value
race-ready road bike
§ĞĀDÖķóň0ķġŹĀſűĀűňſūƮÖėűĞġŧūňÖùūÖóġŀė
ėĀňľĀŹūƛȝĕūÖľĀÖŀùŹĞĀŹūġĀùÖŀùŹĀűŹĀù
ĞġľÖŀňȜțȠóňľŧňŀĀŀŹűĕňūňſŹűŹÖŀùġŀė
ŧĀūĕňūľÖŀóĀÖŀùūĀķġÖñġķġŹƛȷ
uŀĀňĕĀġùɒűñĀűŹŧĀūĕňūľġŀėūňÖùñġĴĀűȲ
ÖŀùƛňſūŹġóĴĀŹŹňūňÖùūġùġŀėÖŀùūÖóġŀė
Lifetime frame and fork

warranty for your peace of
mind, and one year on non-
consumable parts
Shimano 105 22-speed

components (5800 Series)
for crisp shifting performance
Light, fast Alex wheelset

with Continental Ultrasport
2 puncture protected tyres
Road race geometry for a fast
and responsive feel
New lightweight double butted

R2 hydroformed alloy frame
with smooth weld technology,
internal cable routing and
semi-integrated headset paired
ƕġŹĞÖóÖūñňŀƭñūĀĕňūĴ
!Öūñňŀ ƭñūĀ ĕňūĴ ķňƕĀūű ƕĀġėĞŹ

and provides a more compliant
ride
79
Slam dunk
those goals.
mar.
37
How to go
a month
without
booze.
29
The soothing
scent of love.
Breakthroughs 37 Off the sauce 50 Doubling down

Smart tips to help you Mixing two of the same
stay sober for a month. spirit in your cocktails.
17 Punching power
40 No wires! 52 Oil be back
Hit the bag to build
Tune in to the world’s Five oils you should
neural strength.
best wireless earbuds. be using now.
18 Health 54 Glory road
Why you should 42 Adventure
Taking on Mt Lhotse The Great Ocean
sleep in the nude. Road Running Festival.
(and surviving).
20 Nutrition
Heal your lungs 44 Hanging tough
The MF team take on
with food.
TRX suspension training.
22 Fitness
46 Fit food
It’s never too late
Gordon Ramsay’s meals
to start exercising.
for health and fitness. 32
24 Weight loss THE SLICE Features
Switch off your IS RIGHT.
sweet tooth.
56 Galaxy quest 84 The last wild shores
26 Mind An exclusive look at the gym Off-the-grid seaside retreats
Train your brain routine that transformed that are tough to get to –
with adrenaline. Chris Pratt’s physique. and totally worth the effort.
62 King of the gym 92 An endurance quest

Game Changers Everything you need to Does EPO put more
know to get the most out kilometres underfoot or
30 Squat strong of your gym membership. create more harm than good?
Build strength with
the king of leg moves. 73 The game plan 96 Hitting the links
What and when to eat Your MF guide to the wide,
32 Cutting it fine before, during and after a wonderful world of snags.
How to prep your workout, ride, fight or game.
veg like a pro. 101 A moving experience
79 Be a goal-getter It may not be the most
34 Lift your game Achieving your goals for beguiling body part... but
Master the banded a better body and career isn’t it time you showed
push-up. and a happy relationship. your bowel a little love?
mar. 110Expert
running tips.
26
Adrenaline
is good for
your brain.
The Body Book
105 Get bigger arms 114 Total body 2.0

When it come to your guns, Full-body fitness in just
less is definitely more.
106 Have a ball

20 minutes? You betcha.
120 Press ahead

96
Snag yourself
Get a strong body in less Master the overhead a weiner.
time with a medicine ball. press for bigger shoulders.
110 Full speed ahead 123 Core control
Get fitter faster with A five-move abs circuit to
thesee expert running tips. make your entire core work
harder than ever before.
ON THE COVER
Regulars
Chris Pratt
PHOTOGRAPHY:
10 View from the top THE RIKER BROTHERS
114
YOUR TOTAL 12 Training diary
BODY PLAN 14 Hot shot
126 Scoreboard
129 Subscriptions
DISCOVER ALL THE SIGNS
OF A GREAT BBQ
BOSS
4 BURNER
$
890
Let them know who’s in charge with the new Matador Boss 4 burner. Premium features put you
in total control and the bold contemporary design is a sure sign you’re ready for the main event.
matadorbbqs.com.au
SELF CLEANING
POWDERCOATED FINISH ENAMEL CAST IRON BURNERS WOK BURNER
HOOD
V IE W FRO M T HE T O P
’
The heart of EDITORIAL
Editor Todd Cole
the matter
todd@mensfitnessmagazine.com.au
Associate Editor Alison Turner
alison@mensfitnessmagazine.com.au
Sub Editor Karl Mayerhofer
I
ART
Art Director Tania Simanowsky
SUBSCRIBE TO f you ever want motivation to train or improve taniasdesign@optusnet.com.au
MEN’S FITNESS your diet, visit a cardiac ward in a major SUBSCRIPTIONS
THE WORLD’S
BEST BEACHES
P84
hospital, as I recently did when my father had Subscriptions Manager Julie Hughes
(02) 9439 1955; subs@mensfitnessmagazine.com.au
an “episode”. Look at the men – and it is mainly
TOTAL men – lying down strapped to HRMs, separated PUBLISHERS
BODY Todd Cole, Ian Brooks
6-PACK from death by a single pumping muscle.
PLAN
Get strong SECRETS ADVERTISING
and lean Work your
in just 20
minutes!
entire core
How many lie there, staring at their own mortality, Commercial Director Tim Fernandes
ES OFF!
tim@mensfitnessmagazine.com.au; 0405 983 707
P.114
wishing they’d eaten a bit cleaner, exercised more,

AouTt thTat keTepAsKhim superhero fit
STAR
E GALA XY
NS OF TH
GUARDIA
R IS P R
CH IVE: the work 67 drank less or didn’t smoke? Many, I’d wager. ODYSSEUS PUBLISHING PTY LIMITED
EXCLUS TRAINING
TUNE-UPS
DUDE ABN 39 122 001 665
I certainly did after visiting my father. I pulled out of
MARCH 2018 $8.50
FOOD
Easy meals for blokes on the go
Level 2, 174 Willoughby Road, Crows Nest, NSW 2065
a three-month long exercise slump and laced up the
Mensf tnessmagazine com au
PO Box 81, St Leonards, NSW 1590

Tel: (02) 9439 1955 / Fax: (02) 9439 1977
12 ISSUES runners. I quit pinching chips off my kids’ plates and www.mensfitnessmagazine.com.au
FOR JUST $75 decreased my visits to Dan Murphy’s.
Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New
AND RECEIVE Zealand distribution by Gordon & Gotch. Copyright © 2018 Odysseus Publishing Pty Ltd
Our mortality is real and can’t be avoided. But it
A FREE SPEED and Weider Publications, LLC. Australian Men’s Fitness is published under licence from
ROPE VALUED certainly can be postponed significantly. You just have Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this
publication may be reproduced, translated or converted into machine-readable form
AT $30! to invest some time now and show some self-discipline, or language without the written consent of the publisher. Men’s Fitness is a trademark
of Weider Publications, LLC and is used under licence from Weider Publications, LLC
and it’s not that hard with the right information. Have and may not be used or reproduced without permission from Weider Publications,
ph: 02 9439 1955 a read of King of the Gym on page 62, a no-nonsense LLC. Articles express the opinions of the authors and are not necessarily those of the
Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
mensfitness guide to getting the most out of a gym. Flick over to
magazine.com.au
Oil be Back on page 52 to learn about the best oils for
cooking. In short, start to educate yourself about
WEIDER PUBLICATIONS, LLC
fitness and clean eating. In fact, do yourself a favour A SUBSIDIARY OF AMERICAN MEDIA, INC.
and subscribe (page 129). And for the next year, put Chairman, President & Chief Executive Officer
David Pecker
into practice some of the good habits outlined in this Executive Vice President/Chief Marketing Officer
fine mag. Come 30, 40 or 50 years time, you’ll be very Kevin Hyson
Executive Vice President, Consumer Marketing
glad you did. I hope you enjoy the issue. Stay strong. David W. Leckey
Executive Vice President/Chief Financial
Officer, Treasurer
Chris Polimeni
President/CEO, Distribution Services Inc
John D. Swider
Executive Vice President/Chief Digital Officer
Joseph M. Bilman
Executive Vice President, Digital Media
Operations/CIO
TODD F. COLE, EDITOR David Thompson
todd@mensfitnessmagazine.com.au General Manager, AMI International & Syndication
Laurence A. Bornstein
Director, International Licensing Branding
Marianna Gapanovich
Director, Rights & Permissions
Fiona Maynard
Syndication Manager
Maribel Dato
Follow me Check us out on Men’s Fitness is on the iPad. Check Production Assistant
on twitter Facebook: Australian out the magshop app in iTunes or Paul Miller
@toddfcole Men’s Fitness go to http://magshop.com.au/iPad Founding Chairman
Joe Weider (1919-2013)
Founding IFBB Chairman
Ben Weider (1923-2008)
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental
management. The paper comes from sources certified under the Programme for Endorsement of Forest
The exercise instructions and advice in this magazine are designed for people who
Certification scheme (PEFC™). Please recycle this magazine – or give it to a mate. are in good health and physically fit. They are not intended to substitute for medical
counselling. The creators, producers, participants and distributors of Men’s Fitness
disclaim any liability for loss or injury in connection with the exercises shown
orinstruction and advice expressed herein.
10 MEN’S FITNESS MARCH 2018

built for the challenge
For over 50 years, Seiko’s diver’s watches

have set new standards.
Today, Prospex continues the tradition,
made to professional specifications
for those who challenge their limits.
seiko.com.au
● Training diary
1 MONTH
AWAY
March 10
Six Foot Track
2 MONTHS
AWAY
April 6
Kathmandu Neverest
3 MONTHS
AWAY
May 19-20
Great Ocean Road
Marathon Where: Dandenong Running Festival
Where: Explorers Tree, Ranges, Vic Where: Lorne and
RUNS
Katoomba, NSW What: this vertical test Apollo Bay, Vic

What: a 45km path of endurance requires What: test your mettle
stretching across the you or your team to at one of the most
Blue Mountains from ascend and descend scenic seascapes in Oz.
The Explorers’ Marked the same track until you Distances start at 1.5km
Tree near Katoomba complete the equivalent for kids and top out
to Jenolan Caves. of the height of Everest. at 60km for the ultra.
More info: More info: More info: greatocean
sixfoot.com projectneverest.com roadrunfest.com.au
March 25 April 14 May 6-21

Rotary Ride Contact Epic Outback Odyssey
the Range Where: Lake Where: Adelaide
Where: Hawea, NZ to Blinman, SA
What: an epic
RIDES
Toowoomba, Qld What: head to

What: four rides for NZ’s South Island for mountain bike ride
all ages and abilities - 160km, 125km or 95km through the Australian
choose from the rides and enjoy the outback over
58km, 85km, 100 Mile beautiful high country 900km, including the
Challenge (164km) station scenery while entirety of the famous
and Classic 112km. you pedal like fury. Mawson Trail.
More info: More info: More info:
ridetherange.org.au lakehaweaepic.co.nz bikesa.asn.au
March 25 April 8 May 12-14

TRIATHLONS
Bunbury City The Triathlon Series Ultraman Australia

Classic Triathlon Where: Kurnell, NSW Where: Noosa
Where: Bunbury, WA What: sign up for Heads, Qld
What: gives the Sprint (750m/20km/ What: this mother
participants two options: 5km) or Enticer (300m/ of all races features
either a standard-length 10km/2km) at Kamay a 10km swim, 421.1km
triathlon or a smaller Botany Bay National bike ride and 84.3km
enticer-length triathlon, Park in Sydney’s run, starting and
along with a duathlon southern suburbs. finishing at Noosa
and kids triathlon. More info: Heads beach.
More info: thetriathlonseries. More info:
bunburytriclub.com com.au ultramanoz.com.au
March 10 April 6-8 May 20

Mooloolaba Wet & Wild South Head
Ocean Swim Weekend Roughwater
Where: Where: Where:
SWIMS
Mooloolaba, Qld Shell Cove, NSW Bondi, NSW

What: a 1km, What: an awesome What: a tough and
M-shaped ocean adventure-filled training challenging 10km swim
swim off Mooloolaba weekend to help from iconic Bondi Beach
Beach as part you develop ocean- to Watsons Bay, ending
of the Mooloolaba swimming skills and at the slipway of the
Triathlon Festival. boost your fitness. Vaucluse Yacht Club.
More info: More info: More info:
ap.ironman.com oceanfit.com.au oceanfit.com.au
March 24 April 28 May 6

Spartan Spartan Sprint Series
ADVENTURE
Race Sydney Race Brisbane Adventure Race

Where: Where: Where: Lysterfield
Brownlow Hill, NSW Peak Crossing, Qld Park, Vic
What: try the 7km What: try the What: a classic
Sprint, the 13km Super, 7km Sprint, the 21km adventure race
the 21km Combo or Beast or the 42km consisted of running,
the team-based Ultra Beast. Expect mountain biking
Hurricane Heat. Expect plenty of leg-testing and kayaking, all
plenty of leg-testing hills and loads of mud. navigation based.
hills and loads of mud. More info: More info:
More info: spartanrace.com.au/en adventuresprint.com.au
spartanrace.com.au/en
Got an event in your state that MF readers can train for in 2018? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos.

STAMINADE (electrolytes + minerals + magnesium) + WATER = AUSSIE REHYDRATION
On those hot and sticky

days when you need to
keep your fluids up,
no drink works harder.
A refreshing glass of
Staminade replaces the
essential minerals and
electrolytes lost through
perspiration and let’s you
get back on the job.
Staminade. Don’t just
save it for your sports
bag. Mix it up a little.
TOP UP THE TANK.

Find out more at
www.staminade.com.au
h i r s t
r t
aid fo
fi rst
● Hot shot
GREENLAND
Steven Tonkinson
diving into the waters
of the Sermilik Fjord
in eastern Greenland.

Freeze frame
Nine days into a voyage spanning hundreds of kilometres,
photographer Chris Burkard captured passenger Steven
Tonkinson diving into the freezing arctic waters of eastern
Greenland last September. Burkard cruised from Kulusuk,
in the southeast part of the country, through icy waters
on a Danish sailboat, photographing glacial remnants and
rugged, wind-eroded landscapes. Erratic weather patterns
forced the crew to adapt to changing surroundings.
“A lot can go wrong,” says Burkard, “and you never know
what will happen above deck.”
On a day with clearer conditions, while in the Sermilik
Fjord, one of the largest in Greenland, brave Tonkinson
volunteered to take the plunge from a nearby glacier
and experience the sub-zero temperatures unprotected.
“The water will stop your heart for a second,” says
Burkard. From the boat, using a Sony a7R II camera, he
captured the diver during his leap into the blue. Tonkinson
lasted just a few moments before heading back to the boat.
photograph by CHRIS BURK ARD
Burkard embarked on the expedition to document the

overlooked area and its few-and-far-between inhabitants.
“It’s full of ghost towns. The people who remain survive on
whale and seal and have a resilience that should be revered.”
He maintains that photographing Greenland is the highlight
of his decade-long career: “It’s a fragile place,” he says.
“And it allowed me to tell a story that hadn’t been told.”
MARCH 2018 MEN’S FITNESS 15

Hard-hitting news from the cutting edge of modern researc
Breakthroughs
It’s worth learning to
form a proper fist:
research published
in the Journal Of
Experimental Biology
shows that the
knuckles are four
times stiffer if
the fingers and
thumbs are properly
tucked to brace
the whole hand.
Punching
power is in
your head
HIT THE BAG TO BUILD
NEURAL STRENGTH.
Want a reason to warm

up on your gym’s heavy
bag? Here it is: by working
on the coordination needed for a
perfect punch, you’ll restructure
your brain as well as your muscles.
In a study published in the journal
Cerebral Cortex, trained martial
artists had differently structured
white matter connecting their brain
regions than untrained exercisers,
prompting researchers to speculate
that most of their power came down
to synchronisation and timing, with
better neural connections letting
them synchronise their arm and trunk
movements with precision. Add a
bagwork session once a week: you’ll
build coordination and power that
lasts much longer than a triceps pump.
J AM
NAUR
ACRH
Y 2018
7 MEN’S FITNESS 17
Health Breakthroughs
23%
The reduction in mortality risk
- from any cause – among
adults who did strength
training, in the largest study of its
kind, published in November 2017.
In a University of Sydney survey
of more than 80,000 adults, those
who did basic strength training
including push-ups and dips saw
an even greater reduction in risk Strength-based
of premature death from cancer training can lower
– a 31 percent drop. Even lunges your risk of dying
and squats are better than nothing. young.
Currently, less than 19 percent of
Aussies do the recommended amount
of strength-based exercise.
4 benefits of sleeping naked SAUNA

Sitting is bad, standing
AWAY HIGH could be worse
■ One in three adults 3 ] Better sleep quality BLOOD
sleeps in the nude, In order to fall asleep, PRESSURE
according to an your core body temp
international study by needs to drop by about
the US National Sleep half a degree. And in
Foundation. There are order to stay asleep, Scandinavianguysare
some major benefits: that ideal temperature ontosomething.Astudy
needs to be regulated. fromtheUniversityof
1 ] Protect your sperm
Sleeping naked makes EasternFinlandfound
Researchers found
it easier for your body sweatinginasauna
men who stuck with
to cool down and to slasheshypertension
a boxers-by-day,
keep that lower temp. risks.Of1621men,those
commando-by-night
whogotinasaunaafew
routine had a 25 percent 4 ] Lower timesperweekwere24
lower rate of damaged blood pressure percentlessproneto
DNA in their sperm Lying in bed with your highbloodpressure ■ Desk jockeys those who sat, an
than men who wore partner naked is found thanthosewhowent have long been American Journal of
tighter underwear 24/7. to generate a boost in once.“Relaxingafter warned that Epidemiology study
2 ] Boost your love life oxytocin, which has astressfulworkday sitting is as finds. Always being
People who sleep in the a protective effect on maybetheimportant bad as smoking, upright can cause
buff have happier love the heart, as it lowers contributor,”saysstudy
Bottoms up: exempting blood to pool in your
lives, according to a blood pressure, boosts authorJariLaukkanen.
snoozing in those with active legs, rather than
survey of 1000 British the immune system Saunaswidenblood
the buff is occupations. No circulate back to
adults this year. and reduces anxiety. good for you. vessels,causingblood more. Standing may the heart. Standing
pressuretodrop,and be worse. Of 7320 increases oxidative
“saunasleadtosweat- workers, those stress, triggering
inducedfluidloss,which whose jobs kept inflammation. Over
workslikeadiureticto them on their feet time, this can raise
lowerbloodpressure.” (factory workers, cardiovascular
Whoknows?Maybeit waiters) were twice risks. Sit every so
evensoutalltheFinnish as likely to develop often to give your
vodka,too. heart disease than body a break.

Back in 2013, Aaron undertook a series Goodlife’s 12 Week Challenge – a
of scans to find the cause of extremely transformation program for weight
high blood pressure. A malignant loss and muscle gain – helped him
AUSTRALIA’S LEADING tumour was discovered on his kidney,
and after painful cancer surgery, he
rebuild his strength, fitness and self-
esteem. He’s now in the best shape of
RANGE OF FITNESS faced a long and difficult recovery. his life, his blood pressure is back to
PROFESSIONALS. Unable to exercise, and feeling down, he normal and he’s taking on ever-greater
gained 10kg and lost confidence. challenges. Beating life’s obstacles
– that’s Aaron’s thing.
VISIT GOODLIFE.COM.AU
Nutrition Breakthroughs
Fish for
brains
Smart sushi:
hear it raw.
Want a smart kid who also
sleeps the night through?
Feed ’em fish. A study from the
University of Pennsylvania, US, has
found that children who eat fish at
least once a week sleep better and
have IQ scores that are 4 points
higher, on average, than those who
consume fish less frequently or
not at all. Previous studies showed
a relationship between omega-3s,
the fatty acids in many types of fish,
and improved intelligence, as well
as omega-3s and better sleep. But
they’ve never all been connected
before. This work reveals sleep as
a possible mediating pathway, the
potential missing link between fish
and intelligence.
Drink yourself healthy Heal your lungs

Get your goodness in a glass by throwing this lot in a blender.
■ If you quit smoking found that people’s
this New Year, lungs tended to stay
congrats. Now check healthier if they
The food The effect The science
out the new study ate more than two
from Johns Hopkins tomatoes or three
Aids brain function High levels of vitamin K Uni, US: a diet rich in portions of fresh fruit
slow cognitive decline,
Spinach while folate and beta
tomatoes and apples per day, compared to
carotene are brain (and fruits in general) people who ate fewer
boosters. A handful will may be what your tomatoes or fresh
do – frozen works fine. body needs to help fruit per day. The
heal your tarred and effect extended
Helps nutrient Vitamins A, D, E and K are leathered lungs. to ex-smokers,
absorption fat-soluble, so they need The study started whose lungs stayed
to be eaten with fat to
Avocado be used. With high levels in 2002, when the healthier for longer
of monounsaturated researchers looked if they ate the same
fat, half an avocado at the diets and lung amounts of fruit
makes the rest of your
smoothie healthier. health of 650 adults. every day – which,
The researchers then in turn, suggests the
In one study, volunteers
reassessed those 650 diet can help restore
Reduces DOMS who took regular doses people in 2012. They lung health.
of ginger reported
Ginger less muscle pain after
exercise. You only need
a thumb-sized portion – Someone get
peel it with a spoon. me a light...
and a Pink
Lady.
Improves sleep quality High in fibre and vitamin
C, cherries also promote
production of the
hormone melatonin,
Cherries which improves sleep
efficiency. A handful
will do it.

NEW
PROTEIN BAR
Anything is Possible™
your first
15%OFF online order.
Enter MF18 at checkout.
www.IRONMANPROTEIN.com.au.
Valid until 31/03/18.
HEA
5
L
RATTIH STAR
NG
• 20g Protein
HEA
5
• Low Carb L
RATTIH STAR
NG
• 2g Creatine
• 2g BCAA’s
• Tested by: HE A
4.5
L
RATTIH STAR
NG
.com
Buy online at www.IRONMANPROTEIN.com.au

IRONMAN® and the “M-DOT” logo are registered trademarks of World Triathlon
Corporation. Official Product of the IRONMAN® TRIATHLON. Used here by permission.
Fitness
Breakthroughs
Time to
getmoving Skip to it: it’s
never too late to
start exercising
Even if you’ve been a lazy (and kiss that
bastard glued to his armchair lounge goodbye).
for years, if you start exercising
now it’s not too late to repair some of the
damage you’ve done. So says a study
in the American Heart Association’s
journal Circulation. In the study, Texan
researchers recruited 53 middle-aged
couch potatoes and put them on an
aerobic exercise regimen. After two
years, those who had stuck to their
program and worked out for at least
four days per week had healthier
hearts and arteries and saw
significant improvements in how their
bodies used oxygen. “We found what
we believe to be the optimal dose of the
right kind of exercise, which is four to
five times a week, and the ‘sweet spot’
in time, when the heart risk from a
lifetime of sedentary behaviour can be
improved – which is late-middle age,”
says study author Dr Benjamin Levine.
GOOD THINGS Give your shoulders a reset

Ask Men’s Fitness COME TO
THOSE WHO stability. What’s
SWEAT ■ Whether you’re
Is running bad Not exactly, says more, it ensures
powerlifter Mike Israetel,
pushing a barbell
for bulking up? your shoulders aren’t
a professor of exercise overhead or pulling
yourself onto a rock hiked up or rounded
science. It works like this: We’ve all heard
face, there’s one cue forward, which can
muscles grow best when of Bitcoin. Now
you give them lots of sets that will instantly cause strain on your
there’s Sweatcoin neck and, over time,
of heavy weights, then let put you in a stronger
– a free fitness app lead to injuries. Think
them recover between position: pull your
that awards points of this cue before
workouts. “Anything that shoulder blades
interferes with the ability (or Sweatcoins) and during any
for walking or back and down. This
to lift hard by fatiguing adjustment engages exercise or activity.
the muscles, or with the running. If you Soon the motion will
accumulate your lats and lower
ability to recover, is going be habit and you’ll
enough points, you traps and fires your
to reduce muscle growth find that just about
somewhat,” says Israetel. can score anything abs; now you can
push and pull with everything you do
So if you’re lifting for your from workout gear
more power and feels much easier.
legs, yeah, running on “leg to fitness trackers,
day” might not be a good or even donate
idea. But a few laps won’t your Sweatcoins
undo all your work. to charity. It’s
currently only
available in the US,
UK and Ireland, but
go to sweatco.in
Running on leg and you can sign
up for an email
day might not be
notification that’ll
a good idea, but a let you know when
few laps won’t hurt. it’s available here.

Weight loss Breakthroughs
The more you lose

sensitivity to sweetness, Switch off
the more sugar you want.
your sweet
tooth
If you have a sweet tooth, it
may be because you have
tired taste buds. People with
a diminished ability to taste tend to
choose sweeter – and therefore high-
calorie – foods and snacks, which
significantly increases the odds
of them gaining weight, according
to the journal Appetite. Medical
professionals and researchers
have speculated that a diminished
taste sensitivity was linked to
obesity, and this new study confirms
that the more you lose sensitivity
to sweetness, the more sugar you
want in your food. Help yourself
beat the bulge by taking your time
over every meal, taking a moment to
appreciate the smells and colours
on your plate before eating, then
chewing food slowly to appreciate
the taste, temperature and texture.
DETERRING
Up-lifting news DIABETES
Ask Men’s Fitness
■ Gymjunkies,thisis their waistlines.Men
What’s the idea The idea behind consuming
theresearchyou’ve who did20minutes
Weightmanagement behind eating multiple small meals a day
beenwaiting for. ofdaily weight
programmescanput vs. three “normal”-size
AccordingtoaUS traininggained less multiple small
type2diabetesinto meals is that you control
HarvardSchoolof abdominalfatasthey meals vs. three
your blood sugar levels
PublicHealthstudy, aged,comparedwith remission,according normal-size ones? and insulin production,
liftingweights menwho spent the toarandomisedtrial
control hormones better,
ismoreeffective same time hitting inadultswho’vehad
have more energy,
formaintaining a the pavementor theconditionforupto reduced food cravings,
sixyears,publishedin less hunger and reduce
flatstomach than pushing pedals.So
TheLancet.Thestudy body-fat storage, which
runningorcycling, keepclankingthose
showedthatafterone all contribute to the ability
especiallyfor weights andletbeer
year,participantshad to maintain lean muscle
middle-agedmen. bellies be bygones.
lostanaverageof mass. Smaller and more
Researchersstudied
10kg,andnearlyhalf periodic feedings that
the physicalactivity,
hadrevertedtoanon- include protein keep your
waist circumference ’s supply of amino
diabeticstatewithout
andbodyweightof usinganydrugs.“Our in check – to keep
nearly11,000healthy findingssuggestthat y from being used for
menage40andover. evenifyouhavehad nergy. Eating more
Aftercomparing the type2diabetesfor of the right foods
participants’change sixyears,putting and more often
inactivitylevels will help to speed
thediseaseinto
overa12-yearperiod, your metabolism
remissionisfeasible”,
theyanalysedwhich through the idea
saysProfessor
thermic energy
activitieshadthe A flat belly is a MichaelLean,who eding (energy to
greatesteffecton weighting game. co-ledthestudy. t food).

Mind Breakthroughs
Train your
brain with
adrenaline
Feel better about yourself after
racing down the face of an epic
wave or a similar brush with
danger? Of course you do, but it’s not
just sweet relief: according to new
neuroscience, you could be changing
the make-up of your brain. Studies have
already found links between extreme
sports and heightened self-confidence
and humility, but researchers now
believe that adrenaline junkies benefit
from higher levels of neuropeptide Y,
an amino acid that controls anxiety
Adrenaline junkies benefit and buffers the effects of stress
from higher levels of an amino hormones. It’s higher in those who
acid that controls anxiety. take on high-pressure situations, so
if you want a coping mechanism for
the stress of everyday life, seeking
out danger could be the way to go.
3 things to keep on your desk

■ Whether you’re in
the office or working
percent more
productive. Bad
50 %
The improvement
MEDITATION
FOR HEART
DISEASE
Beet it for brain health
■ Endurance athletes
load up on beetroot
reminiscent of
younger adults –
which is important
from home, you at watering? Get in creative juice for its nitrate
should aim to keep a cactus. problem-solving content, which because the younger
If you’re not yet you are, the more
your workspace 2 ] Folders in subjects after improves blood
a four-day outdoor convinced of the neuroplasticity you
uncluttered. A group Productivity king flow and muscle
break, in a 2008 health benefits of have, which enables
of neuroscientists David Allen has 20, contraction – but now
study. Got a big meditation, the faster learning. Trying
at Princeton Uni, US, but his in-basket – there’s evidence it
project on? Go American Heart to master a complex
found having objects used for random might help with more
competing for “neural on holiday first. Association has
cerebral pursuits, too. new skill? Get ready
stuff – is how he another reason to try for a beet down.
representation” prevents clutter. In a new US study,
it: it may help stave off
adversely affects subjects who
3 ] Stickies heart disease. Studies
productivity. But underwent a course
Written goals are 42 suggest the practice
a few accessories of exercise and
percent more likely may reduce blood
are essential: beetroot juice showed
to stick, according to pressure, stress and
1 ] Plants brain network
a 2007 report. One other risk factors.
An Exeter University, connections
goal at a time, with Couple with a healthy
UK, study found that three to four goals diet and exercise
they make offices 15 for the day, is plenty. and your ticker will
be glad. Meditation
takes practice and
the benefits are
cumulative, so try an
app, such as Simple
Habit, which offers
five- to 30-minute
guided meditations
for common, specific
stressors such as
public speaking or
Who the fuck took my stapler? a job interview.

Imported by Vanguard Luxury Brands www.vanguardluxurybrands.com
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
You just
nose it
Feeling stressed out
and your better half isn’t
around to comfort you?
Give an item of their clothing a sniff.
The scent of a romantic partner can
help lower stress levels, according
to new psychology research from
the University of British Columbia,
Canada. The study found women feel
calmer after being exposed to their
male partner’s scent. Conversely,
being exposed to a stranger’s scent
had the opposite effect and raised
levels of the stress hormone, cortisol.
“Many people wear their partner’s
For god’s sake,
Frank, give me shirt or sleep on their partner’s side
back my pants. of the bed when their partner is away,
but may not realise why they engage
in these behaviours,” says Marlise
Hofer, the study’s lead author. “Our
findings suggest that a partner’s
scent alone, even without their
physical presence, can be a powerful
tool to help reduce stress.”
Maybe just steer clear of their old
gym socks or you might find yourself
in for a nasty shock.

● Game Changers Fitness
Squat to get
strong Build serious muscle size and
strength with the king of leg moves.
5
Proper squat
form is key to
avoid knee and
back pain.

Assistance moves
1 Add these exercises to your workouts to target
the key muscles involved in a squat so you can
DON’T DROP YOUR CHIN
lift more weight.
■ Before you lower into the squat, pick a point on the wall in front of
you and focus on it. Keep looking at that point as you lower and then Front squat
drive back up. This will help you avoid dropping your chin towards
your chest, which encourages unhelpful movement in your upper
HOW Take the bar out of
spine that will cause you to hunch forwards and make it more
the rack with your hands
difficult to complete the lift once you fatigue towards the end of the
crossed over your chest,
set. You might also want to avoid staring yourself out in the mirror
supporting it across the
because that can be distracting.
front of your shoulders.
Squat down, keeping your
chest up, then drive up
2 through your heels to

stand.
GET YOUR CHEST UP
W H Y The front squat
■ If you want to lift as much weight as possible and reduce your risk focuses the effort on your
of injury, keep your chest up throughout the move. If you drop your quads (front thighs) and
chest, your spine will flex (bend forwards) and that’s not a great because the weight is in
thing when you have a heavy load on your back. One thing that will front of you it encourages
help you keep your chest in the right place is taking a deep breath you to keep your chest
before you lift and holding the air in your lungs as you lower. Once upright.
you begin to rise from the bottom position and are in control of the
lift, you can exhale as you return to the start position.
Goblet squat
3 HOW Hold a kettlebell

handle-down with both
PUSH ELBOWS FORWARDS hands around the bell,
and squat down with your
■ Try to push your elbows forwards before you start the lift. This back straight and chest
may feel slightly uncomfortable but it will help you maintain a up. Descend until your
strong position when you move the weight. The reason it helps elbows touch the insides
is because when your elbows point backwards (as opposed to of your knees, then put
downwards), this encourages your shoulders to internally rotate your weight on your heels
and makes it harder to keep an upright neutral spine. Pushing your as you stand back up.
elbows forwards will also help you to engage your lats – your big
back muscles – which will further stabilise your upper body. WHY This is ideal for
beginners because it’s
a relatively easy way of
4 working on your depth.

If you use a light weight
KEEP KNEES IN LINE WITH TOES you don’t have to worry
too much about spine
■ Plant your feet roughly shoulder-width apart with your toes position and you can
turned out slightly at a “ten to two” position. Bend at the knees and focus on getting as
hips simultaneously to lower your backside towards the ground low as possible.
and as you lower, keep your knees in line with your toes. It doesn’t
matter if your knees go over your toes but you do want to avoid
letting them turn inwards. You can spread your knees slightly at the Split squat
base of the lift to open your hips and sit lower, then squeeze them
back in to initiate the upwards movement. HOW Start in a split
stance, with one foot in
front of the other, holding
5 a bar across the back

of your shoulders.
HEELS FLAT ON THE FLOOR Bend both legs until your
trailing knee touches the
■ Your weight should be on your heels and mid-foot throughout the floor. Straighten both
lift. If you go onto the balls of your feet you’re in a weaker position legs to return to the
that puts extra pressure on your knees. One reason people struggle start, then go straight
to keep their heels down is because they have tight hamstrings, so into the next rep.
stretch these muscles by squatting down with your back against a
WHY Doing this move will
wall and hugging your knees to your chest. It doesn’t matter if your
ensure that you develop
spine curves because, in this instance, you’re not carrying external
leg strength evenly
load. The aim here is getting depth
because you work
one side at a time.

● Game Changers Eat to win
LEAF IT IN
It’s not as trendy
as its cousin kale,
Cutting but cabbage is an

excellent source
of fibre, vitamins
and minerals.
it fine
Eating more veg means
knowing how to prep it
better. Take two minutes
to upgrade your five-a-day.
If your fruit and

BABY,
I veg intake starts
and stops at a
DON’T CRY
Onions are a low-
banana with your breakfast cal, high-fibre
porridge and a lunchtime way to add
lots of flavour
jacket potato, it’s time to to any dish.
fix up and look sharp. By
learning to prepare different
greens faster, you’ll expand
both your options and your
palate. What’s more, you
only need to learn a handful
of easy techniques to feel
like a pro at the chopping
board – and Michelin-starred
chef Adam Gray is here to
take you through them.
ONIONS CAPSICUMS LEEKS CABBAGE

HALVE AND DICE TOP, CHOP AND ROLL SLICE THEM EASY BETTER OFF SHRED
You probably chop more onions There’s an easy way to take out all “You need a very sharp knife for You can use more of the outer
than anything else, so you might the seeds and ribs, with minimal this,” says Gray. “If it’s blunt the leaves than you think, if you
as well get it right. “Chop off the hassle. First, slice off the top and fibres get jagged, which means use the technique known as
‘nose’ – the bit at the opposite of bottom, then make a vertical slice you’ll lose nutrients in the cooking “chiffonading”. Remove any
the stem – then slice it in half, right down the capsicum so you can process.” Pull off the outer layer, obviously damaged leaves and
through the stem, and peel off the open it up. Put it skin-side down then use your finest blade to halve cut the cabbage in half and then
skin,” says Gray. Now the tricky bit. and work the knife along the your leek by slicing it down the quarters. Cut off the hard core
“Put the onion half flat on the board inside with your blade parallel to middle, making a half-cylinder. from each quarter at an angle,
and press down with the flat of your the work surface, removing the Now slice it as finely as possible. then tear off the leaves and roll
hand as you slice through, with extraneous bits as you go. Now “People throw away too much of the them up into cigar shapes to
blade parallel to board.” Make a few chop it into strips or chunks. leek because the green bits seem fine-chop them. The easiest way
vertical incisions along the length C O O K T H E M in scrambled eggs, too tough after they’re cooked,” is to “roll” it: keep the very tip of
of the onion and cut perpendicular omelettes or stir-fries – or you says Gray. “But that’s because the blade on the cutting board and
to those to get a fine dice. can eat them raw. they’re not slicing it fine enough.” rock it backwards and forwards
C O O K T H E M for a few minutes C O O K T H E M in a dash of as you feed the cabbage through
in a pan, with oil or butter, to kick rapeseed oil, with some chorizo with your other hand.
off almost any dish. Or don’t – red or salami for the simplest of tasty C O O K T H E M with sausages and
onions are naturally sweeter, so side dishes. lentils for healthy comfort food –
you can put them in salads raw. or just chuck them in a salad.

● Game Changers Lift your game
The Coach
He won’t cop bullshit from anyone.
SECRET SQUIRREL
Coach, I’ve just discovered that my wife has been

making double super payments (into her account)
and squirrelling away significant cash money for
more than three years, while we were (and still
are) using my total wage to pay the mortgage,
bills and all living expenses. Should I confront her?
■ No, don’t. I don’t old soldier, so I’d go and

care how financially see a good lawyer with
independent your all the evidence you have.
marriage is, that is deceit Safe to say, if what you
say is accurate, you’ll
Banded push-ups
and betrayal in anyone’s
language. It’s simply not need the services of
a marriage. And it points a lawyer soon enough
to the notion that she’s anyway. May as well
probably got a plan to get one prepped.
Adding downward drag forces your shoulders to move in more
leave. Son, what she’s
directions, netting greater gains. doing is borderline
criminal, especially if she
leaves and demands half WHAT SHE’S
If you’re knocking out sets reason.) Beginners should use a lighter DOING IS
I of 15 conventional push-ups
and looking for a challenge,
band with less resistance, since even
a small amount of extra pressure will
the equity in the house.
Sound legal advice is
beyond the scope of this
BORDERLINE
CRIMINAL.
a resistance band is a great next step. feel heavy and maintaining good form
“The resistance is more constant is paramount. As you gain strength,
LAZY IS AS LAZY DOES
throughout the motion because you you can add resistance by pulling the
have to control it on the eccentric – or band taut or swapping in a thicker one. Coach, how do I stay motivated? It’s well into the
lowering – portion of the move,” says If your gym has them, loop the band year and I can’t get off my ever-fattening arse.
I’ll go the gym for few days and then flop onto the
Tim Crowder, an athletic performance around small push-up bars or flat-sided lounge for a week. I used to train like a madman.
coach. The added pull forces you to keep dumbbells and push off them for more How do I get it back?
your core engaged e more. (Some of control. Start with three sets of five and
Crowder’s clients complain this move move up in resistance when you’re ■ For God’s sake, give become. Try the old
is harder than a bench press for that again hitting sets of 15. yourself an upper cut, trick of signing up for
lad. Unless you’ve got a race – draft a buddy
a legitimate malady, to train with, set a goal.
you’re just being lazy Do whatever it takes
HOW IT’S DONE and self-indulgent.
Habits make themselves.
to get yourself moving
because all you have
THE SET-UP
The more you habituate to do is get yourself off
THE MOVE
to being lazy, the lazier that lounge consistently
Take an end of a resistance band in each Maintaining a straight line from head you’ll become. The good for a few weeks and
hand. (Look for them near your gym’s to heels, lower until elbows reach 90 news is the opposite it’ll become habit again.
recovery equipment or pick up your degrees, then press through palms to is true, too. The more And you’ll once again be
own online.) Drape the length over your return to start. motivated you are, the training like a madman.
shoulder blades. Start in a high plank, feet more motivated you’ll
hip-width apart, hands beneath shoulders
and band under palms. Got something health- or fitness-related to ask The Coach? Email
your burning questions to info@mensfitnessmagazine.com.au.

TOM NOCELLA
New Shoes. Can feel a Spit to Manly PB coming on! Oct 2
SARAH MILLER
Have fun! Oct 2
MATT BOWEN
Nice shoes. At least you’ll look fast! Oct 2
LUCIA GOYANES
Tom, I just saw your twin running on the Highway at Mildura. Oct 16
CHAS BARON
Hey, haven’t heard from you in while. Oct 23
TOM NOCELLA
Thanks for the pit stop Adelaide! Oct 24
MELISSA NOCELLA
Son, I've been feeding your cat for weeks. When are you back? Nov 3
BEN MUNDT
Haven't seen you at work for ages. Did you quit? Can I have your lamp? Nov 29
KATE YOUNG
Hey Neighbour! Your grass is like 3 feet tall, pretty sure I saw a snake… Dec 15
TOM NOCELLA
Wow! Made it to Freo, guess I’m bi-coastal now #runnerproblems Jan 1
EXPERIENCE
INFINITE
ENERGY
Levitate with DNA Amp gives
you the most energy return of
leading performance running shoes,
so that you can keep on running.
brooksrunning.com.au
n g A
tr ea t?
Ho s
e
t
s
i
s R e
Fitn
d a u n t ing and ne
a t c a n be both . Hotel Komu
re e
first ret der is the venu , 5 star trainin
g
n g yo u r si d
e i d e a of hosti st thing to con ounds, epic foo
Th r
. The fi . Beautiful surr
a r a t i ng
exhil l l t
s
he boxe ommodation.
k s a
Bali tic d l u xury ac
c
a n
facilities Accommodation The Facilities
The comfort of your guests is crucial. Our Health Hub facilities include 3 large
Komune features 66 impressive 4 star yoga shalas a fully equipped functional
rooms as well as 1,2 and 3 bedroom villas training gym, sports ground, spin bikes,
plus 38, 5 star beach front pool suites. barre and pilates equipment plus a full
service spa for those looking to relax and
The Health Hub unwind with a massage or
Delicious, fresh and healthy food and some beauty therapy.
world class health and wellness facilities.
This is the Health Hub. A child free area
where our award winning chefs cater
For more info head to:
to your dietary requirements. Located komuneresorts.com/keramasbali
next to our 25m lap pool it’s the perfect
placeto enjoy a cold pressed fresh juice
or email us at
after a morning yoga session. gm.bali@komuneresorts.com
● Game Changers Health
Decline the
stein.
Deciding to give
D up alcohol is one
thing – actually
achieving it can be another.
We all fall into habits with
drinking: get home from
work and pour a nice beer,
a wine, a G&T and sit down
– the working day is done.
Or you walk into a pub and
order your usual. We’re also
prompted by cravings. When
we have a drink, the brain
is positively stimulated
in areas associated with
Off the
happiness and reward,
and after a while we start
to connect the two – and
sauce
Want to go sober for a month but worried
for many of us seeing,
smelling or even thinking
about alcohol (or a place that
sells it) causes the urge for
you might cave in the first week? There a drink. If you’re thinking
are lots of simple hacks that can help. about giving up booze for an
extended period this year,
you’ll need to overcome
these habits and triggers.
Here are 15
ways to do
from Hele
Foster’s
book Quit
Alcohol (
A Month).

● Game Changers Health
01 Fool yourself and yourself to make the
others by asking for right choice for you. It’s
your soft drink to be tempting to think, “I’ve
served in a beer glass done 10 days, one drink
if you’re usually a beer won’t hurt.” Taking
drinker. This can stop breaths gives you time
people asking why to recall that if your
you’re not drinking – aim is to quit alcohol
plus there’s something for a month, one drink
about holding that will stop that.
glass that’s reassuring.
06 Keep telling
02 Check out yourself that you
the hashtag don’t drink. Saying
#HelloSunday “No thanks, I don’t night you might have
Morning on want it” makes it drunk but didn’t, put
Instagram. It’s full twice as likely that the cash you estimate Cravings may hit, but
of people who have you’ll resist than you saved in the jar. they will pass – usually
given up booze saying “No thanks, Make lists of what to in just 15 minutes.
sharing what they’re I can’t have that”, spend it on when the
doing now they’re according to a US month is over.
not hungover. study. Saying “I can’t”
signals that you’re 09 Change your
03 Brunch and giving up something password. If every
breakfast are your desirable but saying time you sign into
friends – they’re the “I don’t want it” your email you type
perfect time to see gives you a sense of “nodrinks2day”, it’s
friends, but don’t empowerment. reinforcing the choice
come loaded with the you’ve made.
expectation to drink. 07 Book early
morning fitness 10 Put your goals on
04 Avoid shouts. classes or a personal social media – and Another plus to going 11 Repeat the 15 Just aim to get
There’s always that trainer and schedule take note of the likes. booze-free: you’re mantra: “It will all still through today.
It helps you achieve less likely to succumb be there in 30 days” or If a month without
one guy who decides your sessions for 7am.
your goal, says a to pub grub cravings. however many days alcohol seems
you really did want The idea of trying
a beer despite asking to exercise early in study from New York you have left. Pubs, insurmountable, don’t
for lime and soda and the morning with a University, US, which clubs, bars and the think about it that
next thing you know, hangover should put found that people bottle-o are not going way. Goals are often
you’re off the wagon. you off giving in. who told others they anywhere during more achievable if
were going to achieve your month off. we break them down
05 Breathe. If you’re 08 Create a cash jar. something were into small targets.
wavering, take two Get a jar, mark it “My spurred on when 12 Wait 15 minutes. Setting the goal when
deep breaths and tell Sober Fund” and every others took notice. Cravings hit you you wake up in the
quickly and hard, but morning just not to
if you can distract drink that day might
your mind and stop work better for you
thinking about them than telling yourself
they pass – usually you’re not going to
within 15 minutes. drink for a month.
13 Tense a muscle.
If you’re starting to MF TOP PICK
waver, simply clench Crack a coldie

your biceps, your
calves or your glutes
Yes, you can go alcohol
– research published
free without giving up
in the Journal Of beer. Holsten Zero has
Consumer Research a refreshing pilsener
MF EXPLAINS
found that tightening flavour with an alcohol
WHAT IS A LIVER-FUNCTION TEST? muscles actually content of 0.0%.
increases resilience Fully imported
and willpower. and brewed in
■ The liver-function test, a simple But don’t be fooled by a healthy accordance
test that involves having a sample test result, says Professor Kate with the German
of blood taken and analysed, Conigrave. Two out of three people
14 Go to brightly
lit places or sit by Purity Law
measures the levels of three who drink heavily will have a of 1516. With
main enzymes known as GTT, normal liver, yet are likely to have the window. You
a full beer
AST and ALT. If levels of any of suffered damage elsewhere. The make healthier
taste but only
these enzymes are raised, it can best test for potential alcohol choices in brightly lit 40 calories.
sometimes indicate a serious issues, she says, is a questionnaire environments, say holstenzero.
problem, as damaged liver cells by a knowledgeable professional researchers from com
are leaking enzymes into the blood. answered honestly by the patient. Cornell University, US.

● Game Changers Gear
Look Ma, no wires!

Cut the cord on messy Gone are the days when you had to spend half
an hour untangling your earphone wires before
wires. Invest in a pair of G you even started your workout. Next generation 2
wireless earbuds and wireless earbuds are delivering top-quality
stay tangle-free forever. sound and comfort in teeny-tiny buds that fit snugly in
your ears. Just make sure you keep ’em in a safe place,
as they’re very easy to lose... Here are our picks of the best.
Set the soundtrack

for your greatest
workout ever.
1
5
1) Bose 1) Jabra Elite 65t 3) EFM 4) Jam Ultra True Wireless 5) Sol Republic Amps Air
Soundsport Free
■ A wireless earbud for ■ These have a Bluetooth ■ Two separate buds fit ■ A perfect in-ear seal for
■ Engineered to stay those who want the best 4.2 “low energ y” wireless snugly in each ear, delivering max sound isolation with four
in place and stay voice and music experience. audio connection, with an up to three hours of play time different ear tip sizes so you
comfortable. Packed Engineered to ensure a stable extended feature set able to with a single charge. When hear nothing but your music.
full of technologies, wireless connection and connect to Siri and Google you’re done, pop them back Sweat and rain resistant, you
so you can push your best call and voice quality. Now while providing high into their case for up to 10 get up to three hours play time
workout to the next level. Available March 2018. data transfer efficiency. full earbud charges. and a charging case.
$399.95; bose.com.au jabra.com.au $149; myefm.com $149.95; jbhifi.com.au $199.95; sol-republic.com.au

TAKE YOUR WORKOUT
TO THE NEXT LEVEL
In just 20 minutes a week
Use promo code:
Franchises MENSFITNESS
now available
in your city Turbocharge
\RXUðWQHVVUHJLPH VSHHGðWFRPDX
& save 50%!
● Game Changers Adventure
On top of Top: entering the Lhotse

couloir in the Death Zone;
bottom: climbing through
the Lhotse couloir.
the world
From the tennis court to the world’s tallest peaks – Cian
O’Brolchain takes on Lhotse. By Erik Bigalk and Jade Bentley
Cian nevermystyle,”he (Nepal,8516m)that
C O’Brolchain
oncehad
admits.“So,Iwent
straightforthetallest
heldthestrongest
pullforO’Brolchain.
adream goalofthemall.”
ofWimbledontennis Overthepasteight Atallorder
stardom.Hismother years,O’Brolchainhas
hadbeenatennisplayer puteverythingbehind Theysaythereisno
andO’Brolchainhad hismountaineering mountaintoohigh
inheritedhertalentfor passion.Inpreparation forthosewhoare
thegame.Buthisroots forEverest,heandhis passionateandwilling
hadalwayspulledhim teamlaunchedthe toputinthehardwork.
totheIrishfoothillsand 32StepsforCystic Butnotmanyaimas
he’ddreamedofbeing Fibrosiscampaign, highastheworld’s
amountaineerlong whichaimstoimprove tallestsummits.
beforepickinguphis lungtransplant O’Brolchaininvited
firstracket. facilitiesinIreland. Sherpasandclimbers
“Istartedtrekking Climbersraisedmoney tocollaboratetocreate
withmydadfroman forthecampaignby WorldSherpas–atruly
earlyage,”herecalls. scalingthehighest globalmountaineering
“EvenGrandpawas peakineachofthe andtrekkingteam
akeenhillwalker.We 32countiesinIreland. eagertoputtheoryinto
wentalloverIreland “Thatwasjustthe practiceastheyset
andabroad.Iwas10 warm-up,”hesays. theirsightsonLhotse
yearsoldwhenIleftall NextwereMtBlanc –theworld’sfourth
thatbehindfortennis.” (France,4808m),Mt highestmountain.
After15yearsof Denali(USA,6190m), Theintrepidteam
trying,herealised ChoOyu(Tibet,8188m) setoutona46-day
hewasnevergoingto andMtKilimanjaro expeditiononApril5,
makeittoWimbledon. (Tanzania,5895m) 2017.O’Brolchain
O’Brolchainhadto beforehefinally wasnostrangertothe conditions and the “There are always
findanewgoal. conqueredMtEverest Himalayasandthe fragility of steep, rocky challenges that
“Ihadalwayslivedan (Nepal,8848m)–all challengesLhotse snow- and ice-covered can put the whole
activelifeandsetting betweenJune2010and wassuretopresent. terrain can be fatal to expedition at risk,”
goalsthatwerejust May2012.Butitwas Highaltitudes,totally even the best and most O’Brolchainsays.
aroundthecornerwas toweringMtLhotse unpredictableweather experienced climbers
in the world. Therefore, How an Aussie watch
time management is joined the climb
absolutely crucial –
A chance meeting at
when to hold off, when
a mutual mate’s house
to push through and
in Brisbane started it
when to rest.
all. During a friendly
Of course, the
chat around the BBQ,
extreme temperatures
O’Brolchain mentioned
and high pressure
how important a good
mean that climbers
watch is to a climber
and equipment need to
onatoughexpedition.
be at their best. A lot of
Alsoatthebarbecue
the equipment needs
wasGrantMenzies,
to be specifically
general manager
designed to survive in
of Australian watch
that environment. As
manufacturer Adina
for climbers, strength
Watches. Menzies,
and endurance
who designs bespoke
training, as well as
timepieces, was up for
the right mindset,
Left: base camp, the challenge.
are paramount for
5345m (Everest “I bet we could build
a successful ascent.
and Lhotse). you a watch that will

“I knew I must make it to the summit
and get down to the couloir before
dark, but as I kept climbing I felt
absolutely exhausted…”
mountaineersalike the clouds that

wouldstandvictorious surrounded nearby
atopMtLhotse. Mt Everest.
Although the climb
The climb was not O’Brolchain’s
greatest feat, it proved
Only a couple of weeks to be much harder
later, the World Sherpas than expected – with
team left base camp lessons he’ll draw on
after acclimatising to in his mountaineering
the already thinner air. business venture.
As they trekked up, just “I have learnt so
after hitting the 8200m much from climbing
mark, O’Brolchain’s Lhotse,” he says. “It
oxygen tank suddenly confirmed my view
malfunctioned. Well that climbing big
into the “Death Zone”, mountains needs
with fatigue and lack of thorough preparation,
oxygen restricting his experience, expert
progress, O’Brolchain know-how and
soon lost sight of his a capacity for
fellow climbers. self-sufficiency.”
“The last 300m, I was O’Brolchain and his
without any supporting team proved all their
air supply, which made preparation had paid
the climb seem like an off. This climb saw
eternity,” he explains. them withstanding the
Due to the slow pace harshest of conditions
he’d set as a result of and demands on gear
oxygen limitations, and mountaineers
which almost prevented that accompany such
him from reaching the an effort. Earlier that
summit altogether, day, the Everest Team,
O’Brolchain was now led by Pasang Tenzing
racing against the clock Sherpa, who was also
to reach the peak before wearing the Adina
keep on going in those Soon after, the core and are well known Above: climbing
dreaded nightfall. Amphibian Thin Air,
through the ice fall,
conditions,” Menzies mountaineering team for their bespoke “I knew I must make
6000m; below: the summited Mt Everest.
told O’Brolchain. Hands (O’Brolchain, Pasang watches tailored for Adina Thin Air. it to the summit and It was a double triumph
were shaken and the Tenzing Sherpa and specific industries, as get down to the couloir for the World Sherpa
deal was done. Mingma Tsiri Sherpa) well as limited edition before dark, but as I kept Team and the Thin Air.
In support of the were equipped with branded watches. climbing I felt absolutely It’sanamazingly
expedition, Adina’s three mountain-proof “We’ve been exhausted,” he says. rareachievementfor
manufacturing team Adina Amphibians, fortunate enough to “I had little water left and ateam,letalonean
set out to craft three nicknamed “Thin Air”. design and produce no food or energy gels.” Australianwatch,to
special watches for “It’s not every day we watches for diving, Alone, he was forced gettothetopoftwo
the mountaineers – get the chance to tailor mining and other to rely on his knowledge, oftheworld’stallest
all customised by one of our watches industries,” Menzies experience and mountains. It speaks
hand. After totally to cope with such says. “But never equipment to push for the innovation,
re-vamping a high- extreme conditions,” anything with such through and climb design, craftsmanship
end automatic Adina Menzies says. low temperatures the last leg. At 1800, and quality of the
Amphibian diving The family-owned and high altitudes. O’Brolchain and his watch, and of course
watch, the Swiss-made and operated business, It was a new, exciting Adina watch made it the same qualities
automatic movement started in the early challenge for us.” to the Lhotse summit. in the fearless climbers
was completely 1970s, is the oldest Getting both They were rewarded to make it up there
disassembled, re-oiled and one of the last the watches and with a spectacular view successfully and
using Swiss-sourced remaining watch mountaineers of the setting sun above return to tell the tale.
anti-freeze oils and manufacturers in condition-ready was
reassembled before Australia. They just the tip of the Adina Watches has now added the Thin Air
rigorous testing was currently produce iceberg in terms of Limited Edition to their top-end adventure
carried out. This 40,000 timepieces the trials they were watch range, available at a store near you
included freezing the per year – each one set to face. And only or online at adinawatches.com.au
watches in a solid block meticulously time would tell For more on World Sherpas, go to
of ice in a deep freeze. assembled by hand – whether watch and worldsherpas.com

● Game Changers The experiment
“You can’t cheat in TRX –

you need to use your core
to stabilise yourself properly.
Marin might be smiling,
That’s why it works.”
but we're not...
For all comers That’s the secret

of it and that’s
Hanging tough “One of the cool things

about TRX is that
literally anyone can
use it,” explains Lazic.
why it works.”
Quality work
It might look like child's play, but it’s anything but. The MF crew take TRX for a spin. Lazic puts us
“You can adjust it so
it’s scalable, whether through a half-hour
you’re a beginner just introductory session
starting out or you’re that involves timed
an athlete looking intervals that work
Lesser new Under Armour SEAL of approval all areas of our bodies.
for a harder workout.”
gear (thanks, guys!)
L mortals
might and ready to learn TRX Master Marin
As well as being “The focus should
scalable, TRX also be on good-quality
cower at the the fine art of TRX Lazic gives us a brief movement,” he says.
ticks all the boxes: it
idea of training during suspension training. backgrounder before “Quality over quantity.
combines full-body
a heatwave, but the MF Can you really get an we kick off. Apparently Anyone can make you
strength training
crew are not known to effective workout from TRX was invented by tired, but can they
with cardio and a killer
shirk at a challenge, a couple of hanging former US Navy SEAL make you better?”
core workout, or as
no matter how sweaty. ropes? We were Randy Hetrick, who Soon after, we
Lazic puts it, “Pilates
We arrive at TRX determined to find out, created the first-ever return to the blissful
on steroids”.
Training Sydney on even if one of us did version of TRX using sanctuary of our
“The science behind
a 40+ degree day, end up spontaneously only a jiu jitsu belt and air-conditioned office
it is that it’s a single
decked out in brand- combusting. parachute webbing. and collapse into our
anchor point, so
It was designed as chairs. And by the next
there’s a rotation going
a training tool for his day, all four of us are
through your body the
fellow SEALs to use sore in muscles we
whole time,” he says.
while they waited didn't even know we
“You can’t cheat in
back at base between had. This is definitely
TRX – you need to use
operations. a training tool worth
your core to stabilise
After gaining his adding to your arsenal.
yourself properly.
business degree in
2001, Hetrick launched
For more on TRX Training Sydney,
the first official TRX
head to trxtrainingsydney.com
Suspension Trainer.
For more on TRX itself, head to trxtraining.com
The rest is history.
The MF crew wear Under Armour gear.
● Game Changers Nutrition
BY YOUR SIDE
Serve this with
roasted baby
potatoes in their
skins, or with sweet
potato chips.
Feed
yourself fit
Healthy eating needn’t be boring. Especially when
you have inspiration from a famous (and fit) chef.
You might know him best as the insult-

Y hurling, angry celebrity chef, but Gordon
Ramsay also happens to be a recent
convert to a fit and healthy lifestyle. Thankfully,
he has decided to share his delicious and nutritious
chef-approved recipes with us mere plebs in his new
book, Ultimate Fit Food. No fads, no rabbit food (and
no swearing) – just wholesome and tasty tucker
that’s been categorised into either Healthy, Lean or
Fit sections, so you can cater them to your needs.

Tray baked
chicken with
butter beans,
leeks and
spinach
SERVES 4- 6
LESS LEAN?
INGREDIENTS
Leave skin on the
chicken and follow 1 whole chicken,
the recipe, but be jointed, skin removed
careful not to pour
wine or stock over 1 tbsp olive oil
the browned skin 1 head of garlic, cut in
as it won’t crisp half horizontally
up properly.
1 leek, trimmed, halved
lengthways, sliced
200ml dry white wine
400ml chicken stock
2 thyme sprigs
2 x 400g tins butter
beans, drained, rinsed
250g baby spinach
Salt and pepper
DIRECTIONS
1) Preheat oven to 180˚C.
Season chicken with salt
and pepper.
2) Place a large roasting
tray on the stove to warm
up, add the oil. Brown
chicken pieces on all sides.
Turn chicken skin side up.
3) Add garlic, cut side
down, add leeks and stir.
4) Pour in wine, let bubble
for 2 minutes, then add
stock. Use a wooden
spoon to scrape up bits
stuck to the bottom.
5) Turn off heat, add
thyme, beans and
spinach between chicken
pieces. Season with salt
and pepper and mix all
together. Put tray in oven.
Bake for 35–40 minutes,
until chicken is cooked
through. Stir occasionally
ALL IN ONE to make sure everything is
A one-pan meal cooking evenly.
means less washing
up afterwards, 6) Remove tray from the
plus all the flavours oven and leave to rest for
really come together
5 minutes before serving
as they cook.
in warm shallow bowls.

● Game Changers Nutrition
KEEP IT DOWN
When bavette steak is
cooked on a griddle,
it’s vital to keep the
cooking time down
so that it’s served
medium-rare.
BAVETTE STEAK
Bavette steak, also
known as skirt, is
cut from the flank
of the cow and is
often marinated
or slow-cooked.
Bavette steak with rosemary chimichurri SERVES 4
INGREDIENTS deseeded and 12 cherry tomatoes and pepper, leave to is smoking hot, put tomatoes, cook
Large bunch finely chopped Salt and pepper infuse for 2 hours. it on to the pan and for 2 minutes.
parsley, chopped 35ml red wine 2) When ready to fry for 4 minutes on 5) Carve steak
Small bunch oregano, vinegar DIRECTIONS cook, heat a large each side. Remove against the grain
chopped 30ml rapeseed oil 1) Mix parsley, griddle pan over steak, wrap in foil into thin slices
3 garlic cloves, 1kg piece of oregano, garlic, high heat. and leave to rest. and arrange on a
peeled, crushed bavette steak rosemary, chilli, 3) Brush steak on 4) Put mushrooms platter. Drizzle with
2 rosemary sprigs, 4 portobello red wine vinegar both sides with on to the griddle, chimichurri, serve
finely chopped mushrooms, cut and a third of the oil. the remaining oil, cook for 2 minutes with mushrooms
1 red chilli, into thick slices Season with salt then, when griddle a side. Remove, add and tomatoes.

Gordon Ramsay’s
Ultimate Fit Food
($39.99), published
by Hachette
Australia.
CHEAT DAY?
It looks and tastes
like a fried chicken
sandwich, with the
satisfying crunch
from the chicken
and the creaminess
of the mayo.
WHOLE FOOD
Using wholemeal
flour and wholemeal
buns ensures you
stay fuller for longer.
California “fried” chicken sandwich SERVES 4
INGREDIENTS 1 avocado, sliced pepper. Add garlic buttermilk. Drip off turning halfway iceberg lettuce.
50g wholemeal flour ½ iceberg lettuce, and onion powder, excess, then put through cooking. 6) Once chicken is
200ml buttermilk shredded paprika and sage to chicken into puffed 4) Meanwhile, make cooked, place on
150g puffed rice Salt and pepper buttermilk, mix well. rice. Ensure pieces dressing; mix 75ml top of the lettuce
2 tsp garlic powder Crush puffed rice so are fully coated, yoghurt, ½ garlic and spoon over
2 tsp onion powder DIRECTIONS pieces are broken then place on clove and 1 tsp dollops of yoghurt
4 tsp paprika 1) Preheat oven to down slightly. a baking tray. vinegar with dressing, as well
1 tsp dried sage 180˚C. Put flour, rice 2) Dip each chicken 3) Put into oven; salt and pepper. as a drizzle of hot
8 mini chicken and buttermilk into piece in flour. bake for 25–30 5) Slice open buns, sauce, if desired.
breast fillets three bowls. Season Remove, shake off minutes, until golden divide avocado Close buns, serve
4 wholemeal buns flour with salt and excess, then dip into and cooked through, between. Top with immediately.

● Game Changers Drinks
Doubling
down
By mixing two of the same spirit in cocktails, bartenders
are finding one plus one equals way more than two.
The most important part of

T a classic cocktail tends to
be the base spirit. That’s
why,when ordering, you often specify
the brand – a Rittenhouse manhattan
or a Beefeater martini. But where one
is good, two can be even better, and
bartenders are finding that by splitting
the base in booze-forward drinks – that
is, using two complementary brands
of, say, bourbon or vodka – the drinks
achieve a new level of sophistication
and subtlety. At the Grill in New York
City, bar director Thomas Waugh
combines the assertive Gin Mare
with the softer The Botanist to create
a complex, delicious martini. “You get
the best of all worlds,” says Waugh,
who also employs two vermouths
in his variation (below). “You get a
lot of complexity out of putting four
ingredients in a martini.” It also works
with similar spirits, like a split base of
mezcal and tequila in the freewheeling
margarita below. You can even mix your
favourite rye and bourbon in an old-
fashioned. Try it and you’ll soon realise
that, yes, you can have it both ways.
MARTINI MEZCAL-TEQUILA MARGARITA MARTIN CATE’S WINTER DAIQUIRI

45ml The Botanist gin 20ml Del Maguey Vida mezcal 45ml aged blended rum
45ml Gin Mare gin 20ml Sierra Milenario Blanco tequila 15ml Mount Gay Black Barrel rum
8ml Dolin Blanc vermouth 30ml fresh lime juice 15ml simple syrup
8ml Noilly Prat dry vermouth 15ml light agave syrup (2:1 sugar to water)
TO MAKE TO MAKE
20ml fresh lime juice
Combine all ingredients in a mixing glass filled Combine all ingredients in an ice-filled 1 dash Angostura bitters
with ice, stir, strain into a chilled glass, and shaker, shake vigorously and strain TO MAKE
garnish with a lemon twist or olives. into a cocktail glass. Combine all ingredients with cracked
ice in a cocktail shaker, shake and strain
into a chilled coupe glass.
● Game Changers Fuel
Oil be Extra virgin

olive oil
Heart-healthy
back
Who’s afraid of a little
fat? Here, five oils you Avocado oil
Complexion-
should use.
friendly
Pumpkin
seed oil
Flu fighter
Coconut oil
Energy
Cod liver oil boost
Quick
rejuvenate
LOAF IS IN
SEAR YOUR STEAK WITH… THE AIR
Avocado oil Dip with sourdough
bread, which
The key to frying the provides slow-
perfect steak is to heat digesting carbs that
the pan until it starts drip-feed you energy
to smoke and then and avoid fat-storing
add the oil, swiftly blood sugar
spikes.
followed by the meat.
But with most oils,
the smoke point – the
heat at which they
start to degrade and
turn carcinogenic
– will already have
been breached by the
time the oil hits the
pan. The solution? Use
liquid avocado, which
tops the smoke point
table with a furnace-
proof upper limit of
270°C, while also
providing a bonus
hit of vitamin E.
STIR-FRY WITH…
Coconut oil
This oil consists

almost entirely
of medium-chain
triglycerides – fatty
acids that go straight
from the digestive
tract to the liver,
where they’re turned
into instant energy.
As a bonus, more than
90 percent of these mozzarella. It can also cream. It’s cost-
be used for everything effective, too (despite Regular High-heat Garnishing Drinking
are saturated, which
from baking sweet the high bottle price) frying frying
makes it highly
resistant to heat and dishes, roasting, stews because a little goes
therefore ideal for and barbecuing. a long way, while its
AVOCADO
everyday frying. It’s worth shelling extremely high levels
Alternatively, for an out extra for the of zinc will help to
energy-enhancing extra virgin variety, keep your immune
COCONUT
morning brew, add because it’s pressed system topped up
a teaspoonful to a within 4-6 hours of through winter.
strong black coffee. picking, whereas any PUMPKIN SEED
other form is likely to
SPIKE YOUR SMOOTHIE WITH…
have seen protracted
DRESS YOUR SALAD WITH…
Cod liver oil
processing. Check the COD LIVER
Extra virgin olive oil bottle for a harvest Sure, no-one likes the
date – freshness fishy taste of cod liver
Extra virgin olive oil
brings more nutrients oil. But given its high EXTRA VIRGIN
is a great choice for all
and a better taste, so levels of recovery- OLIVE
cooking methods and
an oil made within the enhancing omega 3
not only withstands
past year is preferable. fatty acids, adding
high temps but Good OK Bad
provides added health it to your diet is
benefits for foods it’s DRIZZLE YOUR PASTA WITH…
definitely worth the
cooked in. It also helps Pumpkin seed oil stomach-turning
boost good cholesterol effort. Our advice: mix
Australia’s best olive oil
and lower bad, and is An intense, nutty taste a teaspoon of pongy
high in antioxidants. makes this oil – a real liquid with a smoothie Cobram Estate
Use it as a dressing for speciality of south- made from mildly With control of the entire process from tree to table, Cobram
a Mediterranean salad eastern Europe – an acidic fruit – an apple, ensures each olive is picked and pressed within 6 hours of
– spinach leaves, ideal topping for rich a pear and a handful harvest, retaining more antioxidants and producing fresher,
main dishes and even of berries – to balance healthier, high quality extra virgin olive oil.
olives, sundried
tomatoes and desserts such as ice and mask its flavour.
● Game Changers Events ADVERTORIAL
SAT 19 -SUN 20 Glory road

MAY
Soak up the scenery at Australia’s most
stunning running event.
The event attracts

athletes from around
the world.
WHAT WHERE WHY
GREAT OCEAN ROAD RUNNING FESTIVAL LORNE AND APOLLO BAY, VIC A WEEKEND TO REMEMBER!
■ The Great Ocean Road Running Festival is ■ The course winds along the wild and ■ Each year the Great Ocean Road Running
one of the most scenic and stunning runs windswept Southern Ocean, offering Festival attracts athletes from around the
you will ever complete. Choose between eight breathtaking views as you run. It’s the world, and it’s easy to see why. It’s not just
events for athletes of all skill levels: a 60km perfect opportunity for you to enjoy one about the run – the festival is a fantastic
ultramarathon, a marathon, half-marathon, of Victoria’s premier tourist destinations weekend that you can enjoy with friends
a 14km or 6km run or a 15km, 10km or 5km without any traffic or crowds. With a variety or family. Register now and check out the
walk. All this plus a whole weekend of live of running events to choose from, you can website at greatoceanroadrunfest.com.au
music and entertainment and delicious food set your own challenge, whether it be an for accommodation and travel packages so
enjoyed with a backdrop of sunny Victorian enjoyable, scenic jog or that next big you can make the most of every minute.
beach landscapes. long-distance race goal. There are even cash prizes to be won!
Grab your mates or the family and enjoy a memorable weekend away on May 19-20, 2018.
To find out more, to register and to check out accommodation options, head to greatoceanroadrunfest.com.au
Wired
for sound.
Without
the wires.
Say goodbye to wires and enjoy a truly

untethered audio experience with
EFM TWS Earbuds.
Featuring up to 7 hours playtime, simple one button
controls, an IPX4 water resistance rating and voice
command activation for Siri® and Google Now™,
TRUE COMPLETE IPX4 WATER VOICE 2 YEAR
EFM TWS Earbuds are the wireless solution WIRELESS IN-EAR & SWEAT COMMAND REPLACEMENT
for all your audio needs. SOUND COMFORT RESISTANT ENABLED WARRANTY
Available from PTC Mobile Accessories, leading telecommunications retailers and online at myefm.com
Siri® is a trademark of Apple Inc., registered in the U.S. and other countries. Google Now™ is a registered trademark of Google inc.
Galaxy
G E T A N E XC LU S I V E LO O K
AT T H E GY M R O U T I N E
T H AT T R A N S F O R M E D
C H R I S P R AT T F O R
HIS ROLE IN GUARDIANS
OF THE GALAXY.
quest
trying to impress their way into the
big-paying big leagues].”
Gaver says the first couple of
months were bodybuilding-type
workouts, the next two months
were equal parts bodybuilding and
conditioning, and the last month
was mainly conditioning consisting
of cardio circuits, swimming,
mountain biking and faster timed
sessions. The conditioning
workouts often contained a
treadmill/rower circuit mixed in
with weightlifting or calisthenics.
In terms of goals, Pratt knew
exactly how he wanted to look.
“He wanted more muscle,
to be much leaner and to be
more fit,” says Gaver. “He wanted
to do justice to the role.”
Check out how Pratt got
in otherworldy shape with
these star-making upper-body
and conditioning workouts.
Chris Pratt’s
Guardians of the
Galaxy workout
DIRECTIONS
■ Perform the warm-up

before each workout.
Clockwise from top left: Pratt as the loveable Andy Dwyer in Parks & Recreation; as Joshua Faraday in The Magnificent Seven;
as Owen Grady in Jurassic World. ■ The first workout is
designed to be done as
straight sets. Items marked
We’re so accustomed to dropped more than 27 kilograms with a letter (3A, 3B, etc) are
seeing Chris Pratt as a bona fide in just six months. By combining done as supersets – complete
action star, it’s almost tough to a carefully calculated diet plan each set consecutively
remember he first came to fame as from nutritionist Phil Goglia, an and only rest once you’ve
a chubby goofball. Before he was intense training regimen designed completed the last exercise
a motorcycle-riding velociraptor by personal trainer Duffy Gaver in the superset.
trainer in Jurassic World, and and sheer hard work, he chiselled ■ Workout 2 and workout
before he was a universe-saving out a ripped physique. 3 are designed to be done
superhero in Guardians of the Gaver trained Pratt hard for five as circuits. Complete all
Galaxy – both epic blockbusters, months, starting with four to six exercises in a row, resting
by the way – Pratt was Andy sessions per week in February 2013. only after you’ve completed
Dwyer, the marshmallowy Pratt would even do extra workouts a full round.
man-boy who fell into a pit on his own if he felt up to it.
on Parks and Recreation. “Chris’ athleticism is amazing.
So what changed? Pratt got He is incredibly disciplined and 1. Run 3. Push-up
shredded. For his star (and star- his work ethic is phenomenal,” Sets: 1 Sets: 3
making) turn as Peter Quill, Pratt says Gaver. “He isn’t the client Reps: 10 min Reps: 10
you have to push; he’s the type Rest: as needed Rest: 60-90 sec
of client you have to pull down.
If you were to walk into the gym 2. Pull-up 4. Squat
“HE WANTED MORE when he was training, you would Sets: 3 Sets: 3
MUSCLE, TO BE have thought for sure you’ve got Reps: 5 Reps: 15
MUCH LEANER AND a guy getting ready for the NFL Rest: 60-90 sec Rest: 60-90 sec
Combine [a scouting event for US
TO BE MORE FIT.” college football players who are

Chris Pratt’s Guardians of the Galaxy workout 1: back, biceps, abs
1. Lat pulldown
2. Dumbbell row 3A. Barbell curl 3B. Push-up 4. Concentration curl
Sets: 6
Sets: 5 Sets: 6 Sets: 6 Sets: 3
Reps: 20, 15, 15, 15, 12, 12
Reps: 20, 15, 12, 12, 12 Reps: 15 Reps: 5 Reps: 10
Rest: 60-90 sec
Rest: 60-90 sec Rest: 0 sec Rest: 60-90 sec Rest: 60-90 sec
Increase weight 10% for
Increase weight 10% for sets
sets 2-4, then another
2-4, then another 10% for sets 4-5
10% for sets 5-6
Chris Pratt’s Guardians of the Galaxy workout 2: abs circuit (do 5 rounds)
A. Sit-up B. Crunch C. Oblique crunch 4. Concentration curl

Reps: 20 Reps: 20 Reps: 20 (alternate sides) Sets: 3
Rest: 0 sec Rest: 0 sec Rest: 60 sec Reps: 10
Rest: 60-90 sec
Chris Pratt’s Guardians of the Galaxy workout 3: cardio power circuit (do 3-5 rounds)
A. Run
B. Power clean C. Bench press D. High box jump
Reps: 800m
Reps: 15 Reps: 10 Reps: 5
Rest: 0 sec
Rest: 0 sec Rest: 0 sec Rest: 60-120 sec
Use an 80cm box

A Goglia meal plan for the rest of us
More meals make the man. That’s the takeaway

from this sample day of meals (all seven of them!)
from Goglia. This is built for someone who goes to
the gym at least twice a week (preferably more)
and wants to lose weight or take a step towards
Chris Pratt – shredded.
Meal 1 Meal 5
3 eggs 1 cup of mini carrots OR 1
1 cup of oatmeal cup cherry tomatoes
1 serving fruit 12 almonds OR 1 tablespoon
almond butter
Meal 2
1 serving fruit Meal 6
450g salmon
Meal 3 1 vegetable
The superhero diet common problem when looking 225g chicken breast 2 cups of salad
1 sweet potato OR
over the diets of these guys is they’re
1 cup of rice Meal 7
Want to get a body like a big-screen all under-eating. You start to learn 1 serving fruit
superhero? Of course you do. But that as long as you’re burning a good Meal 4
no amount of weightlifting or cardio amount, the more you eat, the more 1 serving fruit PRO TIP
will get you there if you don’t tackle you’re going to lose.” 12 almonds Don’t forget your water:
your diet first. His other main strategies hit on aim for 0.033 litre per
kilo of body weight daily.
“Food is your best ally in your the more obvious: cutting out sugar,
quest to build a better figure,” avoiding carbs and making a ritual
For more insight into how you can upgrade your diet, check
says Dr Philip Goglia, founder of out of your meal-making, starting out Goglia’s brand-new nutrition app G-Plans, found on his
Performance Fitness Concepts, who with breakfast. site, g-plans.com
has overseen the diets of actors like “The real problem for most
Chris Pratt, Chris Hemsworth, Chris people who aren’t getting paid to
Evans, Alexander Skarsgård and work out is finding the time to be of salmon. That’s not a proper
Ryan Gosling through his long-time diligent, so you have to make it easy replacement for a good fatty fish.”
partnership with celebrity trainer for yourself,” says Goglia. “Make it The true trick of it all is finding
Gunnar Peterson. fit your lifestyle and if you need to your motivation. Goglia says that
Goglia found his passion for wake up 20 minutes earlier to make when Chris Pratt first came into his
eating right during his career as some eggs, do it. During the day, office, he had a completely logical
an All-American wrestler, Mr North hunting down some fruit and 12 conversation about where he wanted
America bodybuilding champion almonds for a snack may be hard, his fitness to go.
and then three bouts with cancer, so buy nut butter to snack on or have “He had this great comedy career
all of which he claims to have beaten a low-sugar, wholegrain muesli bar on track at his current weight, but
with the help of healthy eating. at the ready for your big meeting. I think he started to see what that
“Gunnar knows that in training But don’t go overboard with the kind of body would do to him over
he’s going to tear them down, and he alternatives, there are a lot of civilians the next 15 years. As soon as he
needs me to help build them back up out there who see all these protein realised what might be at stake,
again,” says Goglia. “I find the most bars and confuse them with a slab he went into warrior mode.” ■
5 times Chris reached “peak Pratt” on Instagram

Like fellow movie stars Dwayne “The Rock” Johnson, Vin Diesel and Jason Statham, Pratt’s always posting to social media. Here are five times he hit “peak Pratt”.
■ Pratt really gets into ■ Pratt shows off ■ During his Passengers ■ Pratt “marks” his ■ Pratt blew up Instagram
character on the set of a gnarly bruise he press tour, Pratt couldn’t territory on the set with this photo showing
The Magnificent Seven, got while shooting help but prank co-star of Guardians of off his six-pack while
catching himself a fish the film Passengers. Jennifer Lawrence by the Galaxy Vol. 2. he was training for
in full costume. blocking her face out Guardians of the Galaxy.
of pictures.
TO YOUR
RESOLUTIONS
FULL PILSENER FLAVOUR.
ZERO ALCOHOL.
Low in calories but big on taste, Holsten is the key to staying true to your
healthy new year resolutions. With only 165 kilojoules (40 calories) per bottle
and 0.0% alcohol, keeping that pledge to yourself just got a whole lot easier.
holstenzero.com | Tel: 1300 046 578 | HolstenZeroBeer 0.0% ALCOHOL

W H E T H E R YO U ’ R E A
F I R S T-T I M E R O R A N O L D
HAND, GOING INTO THE
GY M A R M E D W I T H T H E
L AT E S T S C I E N C E A N D
T R A I N I N G T H E O RY W I L L
G E T YO U G UA R A N T E E D
R E S U LT S – FA S T. H E R E ’ S
E V E RY T H I N G YO U N E E D
T O K N OW, A S S E M B L E D
BY O U R E X P E R T T E A M .
BY J O E L S N A P E

WHAT SHOULD
I DO FIRST?
Go hard Think process, not outcome WOOP it up
■ You may have heard of SMART goals ■ You can’t control outcomes. Even if life ■ Psychologist Gabriele Oettingen suggests
– Specific,Measurable,Attainable,Realistic doesn’t get in the way, there will come a that once your goals are set, you use the
and Time-driven – but they’re not always point where you can’t lose another half-kilo WOOP acronym to pursue them. Once you’ve
lofty enough to inspire real change. of fat or squeeze another rep out of the bar. got a Wish, transform it into a clear Outcome,
LeadershipexpertandauthorMarkMurphy What you can control is the “process” goals: then visualise Obstacles that will get in your
suggestsgoingHARDinstead:goalsthatare going to the gym three times a week, doing way – working late, for instance, or having an
Heartfelt,Animated,RequiredandDifficult, 20 pull-ups every time you’re there or addiction to doughnuts. Finally, Plan to beat
allowyoutoforgeanemotionalconnection drinking half a litre of water before those obstacles: by keeping a resistance
to every gym visit. Aim to be healthier to breakfast. Make those your goals. band in your bag or taking a new route to
play with your grandkids or perform better work that skips the doughnut shop.
at work, and you’ll get it done.
WHICH MEMBERSHIP SHOULD I GET?
Not just any gym will do. Choose the right one to help you on your journey to a better body.
01
Budget
02
Mid-market
03
Independent
04
CrossFit
05
SpeedFit
W H AT I S I T ? W H AT I S I T ? W H AT I S I T ? W H AT I S I T ? W H AT I S I T ?
The type of place Your Fitness Firsts, Anything that isn’t a Known as “boxes”, SpeedFit has recently
that packs them in Virgin Actives and chain. This can mean CrossFit gyms are launched in Australia
and keeps it cheap. Goodlife Health Clubs super-friendly – your usually short on and is already growing.
Don’t expect saunas, – pricy but nice, with an local, labour-of-love gym machines but heavy on It uses electronic muscle
swimming pools, emphasis on smart staff, where everyone knows functional kit including stimulation (EMS),
fluffy towels or (if inventive classes and your name – or ultra- ropes, rowers and which is already huge
you sign up to the (sometimes) new kit. hardcore, with chalk kettlebells. You’ll in Europe,and is used by
swipe-card-entry, Unless you want Molton buckets, Incredible typically be limited major athletes like Usain
24-hour kind) many Brown moisturiser in Hulk graffiti and to private coaching Bolt. EMS machines
staff – but better- the changing rooms, Metallica on auto-play. sessions or hour-long mimic the natural action
known options this is as high-end T YPICAL GYM- GOER? Workouts Of The Day, of your central nervous
do offer a as you need to go. The kind of bloke who usually including system, sending
comprehensive T YPICAL GYM- GOER? wouldn’t fit through elements of gymnastics, electrical impulses that
array of dumbbells It’s a heady mix of the door of a Bikram calisthenics and contract your muscles.
and machines, bench press-obsessed yoga class: a singlet- weightlifting. A brief 20-minute
and some are office workers and swaddled, barn- workout is all that’s
T YPICAL GYM- GOER?
even starting notebook-toting serious shouldered fella who needed, and - trust us
CrossFitters are a
to run classes. lifters in compression benches more than you – you will feel it the next
committed breed: they
T YPICAL GYM- GOER? tops. Figure out who squat. Don’t be scared – know all their PBs, carry day, and then some.
Get-it-done types who knows their stuff by if you treat them right, precision-engineered T YPICAL GYM- GOER?
wear headphones, looking at their shoes: these men can be skipping ropes and Anyone from beginners
make zero eye contact flat soles are better for your best assets. expensive lifting shoes, through to athletes and
and keep water serious leg work. G O I F… and talk incessantly those recovering from
fountain breaks to a G O I F… You train better when about mobility drills. injury. It’s $55 a session,
minimum – alongside You want more than just you’re surrounded by They also get a bit… but you get a pre- and
plenty of people for barbells and bro time. like-minded lifters, competitive. post-workout drink,
whom the gym isn’t These are the gyms and you grunt when gear to wear and there
G O I F…
a huge part of life. for you if you fancy the you max out. are only a max of two
You need motivation.
G O I F… occasional yoga or spin D O N ’ T G O I F… There’s essentially people at a time, along
You’re self-motivated class, or a go on an You’re easily no choice but to get with your trainer.
enough to not air-bike or SkiErg. intimidated, or you’re involved with the G O I F…
care about your D O N ’ T G O I F… more into comfort classes and you’ll You’re looking for
surroundings – You’re planning to than results. always have a something new, and
or you get most of “force” yourself into benchmark to aim at, don’t have much
your training from lifting by spending the with multiple metrics in time to work out.
running, cycling or money. Build the gym need of improvement. D O N ’ T G O I F…
training elsewhere, habit on the cheap, D O N ’ T G O I F… You love being active
and need a cost- then invest in yourself. You like to put your and enjoy working up
effective option near
headphones on, find a sweat on your own
the office/home
a quiet corner and get steam. Or if you’re a
for convenience.
after it on your own – scaredy-cat and being
D O N ’ T G O I F… it’s not an option. plugged into a machine
You prefer your gym freaks you out.
trips to be a spa break
experience – or you
never remember to
bring a towel.

HOW DO
I KEEP
GOING?
The start is – spoilers – the
worst part. Here’s how
to get yourself through
those tough first weeks.
Aim for the minimum

■ Hitting the gym six times
a weeks seems like the
ultimate goal, but it’s easy to
slipupon–andhardtorecover
Sure, you might aim ifyoumissaday.Aimtogo
high, but setting more twoorthreetimesaweek:
realistic goals is the it’senoughtomakebiggains,
best way to get where andthebestwayofkeeping
you want to go. upthemomentum.Ifyoufind
you’vegotthetime,youcan
alwaysgomore.
Harness micro-habits
■ Themostimportantthing
isn’ttohaveaHerculean
sessioneverytime,buttokeep
upthehabitofworkingout
regularly.“Behaviourdesign”
expertBJFoggsuggests
encouragingyourselfinto
micro-habits,ordoingthe
absoluteminimumnecessary
tokeepgoing.Doasingle
push-upbeforeyoubrushyour
teeth,orheadtothegymfor
ashowerinthemorning
–whatevergetsyoumoving.
Embrace your
chronotype
■Lookingtomaximiseyour
resultsbyharnessingthe
powerofyourcircadian
rhythms?Ofcourseyouare,so
answer this:ifitwereuptoyou,
whattimewouldyou(a)getup,
(b)gotobedand(c)schedule
animportantjobinterview?
Theearliereachansweris,
accordingtosleepexperts,the
moreimportantitisthatyou
rearrangeyourschedule
totraininthemorning.
The most important thing isn’t

to have a Herculean session
every time, but to keep up the
habit of working out regularly.
HOW DO I KEEP
PROGRESSING?
Plan for progress now, before you first
stall, and you’ll last longer before you
have to worry about it.
Shift the goalposts

■ “Each week, set yourself a challenge that
gets you outside of your comfort zone and
makes you try something new,” says trainer
Adam Wakefield. “You could run a 5K, try
a CrossFit workout, do a month of rowing
workouts, or go on a hike or trail run.” Want
to stick to lifting? Aim to improve your rep
records: how much weight you can shift
for three, five or 10 reps.
Get a notebook
■ “Write stuff down,” says strength and
conditioning coach Joel Dowey. “If you aren’t
measuring it, you aren’t managing it. I don’t
mean sit down and write out some goals on
a bit of paper you’ll lose in two weeks. I mean
on a daily basis, write down what you want to
achieve for the day – and log your workouts.
It’s five minutes of your day – get it done.”
Find strong friends

■ “You’re the total of the people you hang
around,” says trainer and former rugby
player James Adamson. “And you’ll base
what you consider possible on what they’re
doing. If everyone you know squats double-
bodyweight, you’re going to aim higher than if
they’re all happy with a couple of dumbbells.”
Add competition
■ “Find a sport,” says strength coach Will
Purdue. “It gives you a reason to train harder,
and – eventually – to eat and sleep better.
Even if you’re going for a solo sport, find a team
to train with: the group work ethic will drive
you to work to new levels. And make sure you
compete rather than just practising. The extra
push of knowing that you’re going to hit the
platform, ring or track in 12 weeks will get you
laser-focused.”
Talk about goals

■ “Tell people about what you’re trying to
HOW CAN I Part 1 General warm-up
achieve,” says Purdue. “Then your goals

go from being something you’re hoping to BUILD MY OWN ■ It isn’t always necessary for lifting, but
if you’re going high-intensity, a warm-up
WORKOUTS?
achieve to something you’re actively working to get your heart pumping and muscles
towards. Having people checking in to see how firing is a good idea. A minute of skipping,
you’re doing is going is great for adding extra sprinting or rowing, followed by five to 10
motivation.” Don’t want to confide in friends? There’s a simple framework to follow jump squats and a dead hang from a bar
will start things out right.
Stickk.com automates the process – and you for any goal. Here’s how to plan
can even get a referee to keep you accountable.
a session from start to finish.

The rowing machine is
ideal for a punishing
finisher that will leave
you knowing you gave
your all.
Part 5
The finisher
Optional, but recommended.
Rather than adding a
separate conditioning
session, plan a few short,
lung-busting options at the
end of a workout: a fast
500m row, 10 kettlebell
swings every 30 seconds
for five minutes, or
100 push-ups as fast as
possible will see you right.
Part 2 Mobility warm-up Part 3 Main move Part 4 Accessory lifts

■ Keep this fast and focused. Plan out four ■ Put full-body compound lifts front and ■ After one or two main moves, you should
to five moves for your upper-body day and centre in your workouts: that’s squats, switch to moves that work weak spots,
another handful for lower-body day, and do deadlifts, bench press or power cleans. If further fatigue the muscles you’re using
them every session. Cat-cow stretches, band you’re focusing on them, pull-ups can count in your main lifts or target other qualities.
pull-aparts and Cossack squats are all solid in this category, and you should be bracing If your main move was a deadlift, for
bang-for-your-buck options. your core and glutes to do them. Keep the reps instance, you could use Romanian deadlifts
(relatively) low, and the effort high. If you’re to strengthen your lower back, lat pull-
doing any explosive or very technical moves downs for your upper back, or just hit
in your workout, do them here while your some core work and call it a day.
nervous system’s fresh and firing.
WHAT’S THAT
IN THE
CORNER?
Dumbbells and barbells you already
know – but the neglected kit in the
recesses of your gym might be just
what you need.
Suspension trainer
■ The yellow TRX is the most common, but
any sort of dangling double-strap is ideal for
inverted rows – like a pull-up with your feet
on the ground – or Ys, where you pull your
arms over your head to activate the muscles
around your shoulder blades. Include them
in your plan alongside bench presses to
keep your posture in shape.
Battle ropes
■ If you’re looking for a cardio option that
also works pecs and biceps, these are for you.
In a study from the College of New Jersey,
US, battle ropes beat 12 other exercises to
produce the highest average heart rate. Do
30-second “waves” with 90-second rests, or
one all-out minute if you’re pushed for time.
Bulgarian bag
■ This little-used beauty was invented
by a wrestling coach who saw shepherds
performing feats of strength with goats
– yes, really – and is designed to be swung,
with even light versions providing a test of
grip and conditioning. Try sets of 10 circles
(each side) superset with 10 squats with
the bag over your shoulders.
Those dangling straps
aren’t just there for
Medicine ball decoration.
■ They’ve been around for a century, but

now they’re available in several flavours
– from small rubber versions designed to
be slammed to larger options for carrying
and abs work. Balls weighing 50kg or
more even offer you a chance to try your
Atlas Stone-lifting technique, as seen
in World’s Strongest Man.
Nordic curl bench

■ The single best kit for bullet-proofing your
hamstrings. In studies done on sprinters,
Nordic curls – where you wedge your feet
under a support, face the floor and use your
hamstrings to control your descent
– reduced muscle tears by 65%. If you
want the effect without the machine,
get a partner to hold your feet.

Warming up
is never a waste
of time.
WHAT AM I
DOING WRONG?
Once you know, you can fix it. These are the most common newbie mistakes.
Resting Doing too Warming Letting Getting

too long many moves up badly form go competitive
THE PROBLEM THE PROBLEM THE PROBLEM THE PROBLEM THE PROBLEM
It’seasilydone: It’seasytothink Youmightthink Itseemstomake You’ve gone in with
afiddlewithyour thatyou’llgrow it’sawasteoftime sensethatgetting the best intentions
songchoicehere, yourpecsbydoing andenergy,butif morerepsdonewith – sensible
ajogtothewater everychestmove youaren’tgettingall biggerweightswill progressions, smart
fountainthere, imaginable–butin yourmotorunits leadtogains–butif intervals – but then
andsuddenlyyour reality,you’redoing firingbyyourfirst youdo,say,curls you’re in the rack
60-secondrest atonofjunkvolume, “work”setwitha withyourwhole or on the treadmill
morphsinto90. andnotattacking warm-up,you’re body,you’relosing next to someone
Forfatloss,you anysinglemove goingtoliftlessthan outontheirkey going faster than
needtobestrict;for hardenough. you’recapableof. benefits. you, and that goes
hypertrophythere’s THE FIX THE FIX THE FIX
out of the window.
somewiggleroom; Accordingto Warmup Sure,keepsomerep Next stop: form
andforstrength researcherBrad withspecific recordsforkeylifts breakdown, stalling
youcanafford Schoenfeld,about10 movements:do –benchpressand and injuries.
two-minuterests. setsperbodypartis eightto10repswith squat,say–butfor THE FIX
Usewhatyouneed. thesweetspotfor 30%ofyourtarget accessorymoves, Go in with your
THE FIX hypertrophy.Split weight,fivereps focusonform goals, weights and
Sortoutyourwater/ thatbetweentwo with50%,threewith andtensionover sets for the day
tunesbeforeyou tothreemovements 70%andtwowith weightsandreps. written down, and
startyoursets,and –benchpresses, 80-90%.Havea stick to them. You’re
getagymtimeror dumbbellflyesand quickrestandyou’ll competing with
stopwatchtokeep dips,say–andhit bereadytogo. yourself, not
yourrestsstrict. ithard. anyone else.

HOW CAN I TROUBLESHOOT TRAINING?
No session is perfect. Here’s how deal with the most common sticking points.
Someone’s using the kit you need You’ve got no time to train You’re tired and sore
■ “Have a plan B,” says Wakefield. “Go in with ■ Workout time unexpectedly reduced? ■ You’ll get over soreness – in fact getting
a back-up you can do if the popular kit’s taken. “Instead of half-arsing whatever you blood flowing into tired muscles can help by
That means dips instead of bench presses, were planning, go hard and get out,” says getting nutrients to them and aiding recovery.
or dumbbell front squats to replace barbell Wakefield. “I recommend working on a If you just can’t face training, have an espresso
squats.” Alternatively, it’s always fine to ask full-body circuit-style workout. Try five reps half an hour before you’re due to hit the gym,
them if you can “work in” (use the kit while each of kettlebell overhead press, front squat, and tell yourself you’ll just do one set: chances
they’re resting) – just be polite, and wait until deadlift, row and push-up, going for as many are, once you’re in you’ll be ready to get after it.
they’re between sets. rounds as possible in 20 minutes.”
CAN I REALLY
BE KING OF
THE GYM?
You’re there for your own ends – but
there’s no harm in impressing your
fellow gym-goers now and then.
Here are the moves to master.
1 ) Turkish get-ups
That’s the one where you hold a weight
overhead on the floor and stand up. And yes,
it’s tricky. “It’s a mix of strength, balance and
coordination, and it’s seriously impressive
when someone can boss around a heavy
kettlebell – anything over a 24kg is good
going,” says Purdue. “Start light and focus
on smooth technique.”
2 ) Slow pull-up
“Honestly,seeingsomeoneperformfull 2 3
range-of-motionpull-ups–that’schestto
thebaratthetop,straightarmsatthebottom
–withatwotothree-second‘down’phase
alwayscatchesmyeyeasit’sprettyrareto
seeinmostgyms,”saystrainerJoelBurgess.
Doitwithaddedweight,andthat’ssome
properfunctionalstrength.
3 ) Overhead squat
Holdabaroverheadwithawidegrip,then
squatandstandup.Soundeasy?It’snot.
“Evendoingthesewithanemptybaris
atestofyourhip,knee,ankleandshoulder
mobility,”saysAdamson.“Butitalsoteaches
youtosquatwithyourchestup,whichwill
carryovertoyourregularsquats.Ifa
barbell’stoomuch,startwithastick.” ■

MF SUPER FUEL
THE GAME
PLAN
K N OW I N G W H AT A N D W H E N TO E AT B E F O R E , D U R I N G
A N D A F T E R A WO R KO U T, R I D E , F I G H T O R G A M E W I LL
H E L P YO U TO P E R F O R M AT YO U R P E A K .
Snack of
champions: baked
beans with egg on
wholemeal toast
two hours before
you kick off. The
beans and egg
are packed with
protein and iron for
performance, plus
both beans and
bread have low GI
carbs for slow-
release energy.
High-protein salmon will
help sore muscles repair
after a tough workout, plus
the omega-3s in this pink
fish can decrease muscle-
protein breakdown,
improving recovery.
80-100km COMBAT- COMPETING 10km RUN

MORNING SPORT IN A or HALF
BIKE RIDE TRAINING TRIATHLON MARATHON
T H E E X P E R T : Cadel Evans, 2011 T H E E X P E R T : James Jelley, MMA T H E E X P E R T : Anthony Meade, T H E E X P E R T : Stephanie Gaskell,
winner of the Tour de France. coach. “MMA is a tough workout an accredited sports dietitian sports dietitian. “For an endurance
“Your body can only store a finite that involves the entire body, so who has consulted to the AIS. race, we focus on carb-rich foods
amount of carbs, which will you want energy-yielding carbs, “Triathlons start at 7am, so you for energy and make sure the
eventually run out after about such as potato, to be fully digested have to wake up at 5am to eat. meal is low-fat and low-fibre
an hour on the bike. This carb- long before you hit the mats. This meal is fast-digesting because because endurance athletes can
rich sandwich tops up your Hydration also starts long before you want very little food weighing get abdominal upsets with slow-
energy levels so you don’t run training because dehydration down your gut during the race. digesting, high-fat foods. Tailor
out of steam.” will negatively affect both energy Stick to foods you’re familiar your portion to your bodyweight
levels and performance.” with. As new foods can upset and have 1-2g carbs per kilo.”
15-30 mins before you set your digestion, try out this meal
off, have... 90 mins before training, have.... a few times before an event.” Two hours before you race, have...
A honey sandwich on 50g boiled sweet potato, 2 boiled Four Weet-Bix, 1 banana and
wholegrain bread plus 1 banana. eggs, 1 banana, 1 litre of water. Two to three hours before, have... 200ml skimmed milk.
During the ride, have... Endura Two slices of toast with jam,
Sports Energy Gel 35g sachet Immediately after, have... 1 banana and 200-500ml of Immediately afterwards, drink...
(endura.com.au) 250g grilled salmon, 1 tsp olive water every hour before the race. One cup of a low-fat hot chocolate.
oil, asparagus, mushrooms,
Immediately after, have... One hour afterwards, have...
avocado. “This is a plate of clean, Immediately afterwards, drink...
300ml milk, then 200g pasta A warm chicken, potato and bean
all-natural foods that’ll get used 500ml water.
with 100g bolognaise sauce. salad (see recipe opposite). “Hot
by your body to repair muscles
“The milk and pasta meal has the 30 mins afterwards, have... choc has a good mix of carbs and
after an ache-inducing combat
perfect ratio of 3 carbs to 1 protein, Scrambled eggs, salmon, protein that’ll replenish energy
workout,” Jelley says. “It’s also full
which is the ideal combination tomato, toast and baked beans. you’ve burned off,” Gaskell says.
of good fats – from the salmon and
for recovery,” Evans says. “This “This meal will replace the “The distance is still short
olive oil – that not only give you
starts the muscle-repair process electrolytes you’ve lost,energy compared to marathons, so the
energy, but help weight-class
and will help mop up any muscle you’ve burned off, and deliver salad delivers the right amount
athletesrefuelwithoutadding
stiffness you might feel the plentyof muscle-repairing of calories and nutrients without
unnecessarybodyfat.”
following day.” protein,” Meade says. adding excessive bodyweight.”
LONG-DISTANCE
RUN CHOOK
SALAD
Eat this one hour after
your run, if you can
wait that long...
• 1 tbsp extra virgin

olive oil
• 225g chicken
breast, diced
• 100g green beans
• 100g yellow beans
• ½ boiled potato
• 1 tbsp plain Greek
yoghurt
• dash of lemon juice
• salt and pepper
WHAT TO DO
> Moisten a frypan
with half the olive oil
and cook the chicken
through.
> Steam the green
and yellow beans.
> Place chicken pieces,
beans and chopped
potato in a bowl.
> Add the rest of the
olive oil, the yoghurt
and lemon juice and mix.
> Add salt and pepper
to taste and serve.
SUPER-SURFER
OMELETTE
This will fill a furiously
rumbling belly post-
surf, plus help in your
recovery so you can
live to ride another day.
• 2-4 eggs
• diced red capsicum
• spinach leaves
• mushroom
WHAT TO DO
> Beat eggs gently, pour
mixture into a pan set to
a medium heat.
> Fry fillings for 3-4
minutes
> Pour fillings on top
of omelette, fold over,
cook for three minutes
and serve.
Turkey breast
contains all essential
amino acids, making
it perfect for muscle
repair, plus it’s super-
lean and a great
source of niacin,
which the body needs
to release energy
from carbs.
MUSCLE EARLY HIGH- SATURDAY

WEIGHTS MORNING INTENSITY FOOTBALL
WORKOUT SURF CARDIO GAME
T H E E X P E R T : Dr David Mann, T H E E X P E R T : Dr Jeremy Sheppard, T H E E X P E R T : Dr David Mann. Matt Lovell, a sports
T H E E X P E R T:
a sports dietitian at St Vincent’s sports science performance “Your carb intake is higher than nutritionist. “Carbs in the bagel
Clinic, Sydney. “You don’t want manager at Surfing Australia. the meal you’d need for weight- serve up sprinting power and
anything in your stomach while “Surfing involves lying on your training because you’re likely to chicken gives you endurance in the
training, otherwise your blood belly, so this smoothie gives you exhaust your energy supplies. second half. While you warm up,
flow is diverted from your working foods that will leave your gut It’s also eaten twice as early to drink the sports drink for the sugars
muscles to digest the food. Eating fairly quickly and don’t leave you ensure the nutrients have left and energy kick you’ll need during
60 minutes beforehand means paddling around feeling too heavy. your stomach and are firmly the first 15 minutes of the game.”
the meal will be fully digested and This shake is also rich in all the in your intestines, where they
drip-feed your system with all the carbohydrates and protein you’ll can be absorbed to create energy.” 60minsbeforekickoff,have...
carbs and protein you need for an need to finance an extra-long surf.” Grilledchickenbreastandsalad
energetic workout.” Two hours before, have... bagel,sportsdrink.
30-60 mins before, have... A low-fat muesli bar or three slices
Immediatelyafter,have...
60-90 mins before training, have... A smoothie with 30g of a protein of wholegrain bread with chicken.
Glassofpomegranatejuice
Two slices of wholegrain Bürgen blend (casein, whey and egg
Immediately after, have... dilutedwithwater,then100g
bread with ham and cheese. protein), 1 cup almond milk,
Four slices of bread with tuna and sweetpotato(boiled),corn,
1 banana, 1 tbsp almond butter.
Immediately after, have... salad and a banana. “The recovery tomatosalsaandturkeybreast.
A Sustagen Sports drink, then Immediately afterwards, have... is similar to weight-training Thejuiceisrichinantioxidants
a wholegrain roll with chicken The super-surfer omelette (see because you’ll have taxed your suchasvitaminC,whichcan
and salad. “Most protein drinks recipe opposite). “Surfing creates body in similar ways, though boostrecoveryafterstrenuous
will refuel the nutrients you need a hydration and muscle-repair not exactly the same, as you’ll exercise,”Lovellsays.“Ifdrunk
for muscle growth. I like Sustagen debt,” Sheppard says. “This need more carbs after interval undiluteditcandehydrateyou,
because it has added vitamins meal-and-water combo repays training,” says Mann. “This meal sowateritdown.Thepotatogives
and minerals that work together these bills and the protein will will replenish the carbs you’ve youcarbstoreplenishwhatwas
with the proteins in the drink and ease muscle stiffness from your used.” The anti-inflammatory lostonthefield,plustheprotein
sandwich to aid recovery while paddle so that you can get back omega-3s in the tuna will also fromtheturkeywillrepair
creating ideal conditions for into the water the next day.” accelerate your recovery so damagedbodytissuesfrom
muscle growth.” you’re not stiff the next day. theworkout.”
BE A
GOAL
GETTER
Achieving your goals for a healthier body,
a better career and happier relationships
isn’t easy. But it is doable. By Adam Bluestein
F GUID
EM
TH
O
T
SUCCES
S
“Going on holiday is
a nice goal, but to get
there you need a map.”
relating to others, the better they

knowledge did. So pad your
and personal journey with
growth) are more reminders, or
motivating than scheduled check-
extrinsic goals ins with a friend,
(striving for coach, doctor –
the approval of anyone who can
others). Figure out give you a hand.
what’s in it for you, Keep in mind
deep down. And that almost any
couch your goals big life change –
in positive terms. switching careers,
It’s harder to avoid doing an Ironman,
doing something even sticking to a
than it is to aim for new diet – requires
something else, some level of buy-
what researchers in from other
call ironic mental people in your life.
control. Instead Anticipate how
Plan to succeed of “quit smoking”,
pick a goal that’s
your spouse, kids,
even coworkers
incompatible will be affected
■ Setting off found that less stronger” or “make with smoking, by your pursuit.
towards a new than half of people more money” like taking up Of course, none
goal is its own who made a New – those are like swimming. (Hey, of this is easy
endorphin rush. Year’s resolution wishes. “Lose two it almost worked – which is why
You’ve set your (probably the most percent of body for Don Draper.) most of us have
target and can common type of fat” or “knock 10 Next, establish experience with
practically taste goal) kept it up six seconds off each a reasonable time unfulfilled goals.
success. In the months later. leg of my next frame, including Remember that
words of every Beating the odds marathon” are a series of sub- success begets
fitness instructor, comes down to more workable, goals. These success. Small
“Time to go for it!” having a plan. Taylor says. markers become accomplishments
If only it were “It’s like going In order to crush opportunities will give you the
that easy. In fact, on a trip,” says Jim a goal, it should to see how it’s grit to keep going
we humans are Taylor, a sports feel somehow going, celebrate and the confidence
terrible at going psychologist and personal. It’s achievements to go after bigger
for it. And we author of Train harder to lose and change things things in the
not only suck at Your Mind for 10 kilos because up, if necessary. future. So where
achieving goals – Athletic Success. your doctor told Researchers at do you want to
we suck at setting “Going on holiday you to than if you the University of start? Is it the right
them, going after is a nice goal, but choose to do it for Sheffield in the UK time to become
objectives that to get there you your own health. found that people an entrepreneur
are just too vague need a map.” Decades of studies who tracked their or to climb Mount
or hopelessly Even before you in psychology progress towards Kilimanjaro?
grandiose. John start on that map, and sociology goals were more Here, we’ve laid
Norcross, a you need a goal say that intrinsic successful than out some best
psychologist at that’s specific goals (motivated those who didn’t. practices, giving
the University and reasonably by an innate desire The more frequent you the playbook
of Scranton, US, attainable. “Get for autonomy, the monitoring, to actually go for it.
THE TO-DO LIST
Let’s get that in writing
You’re on your phone all day For the strict record-keepers If you’re more into doodling
already, so you may as well
Good goal-tracking apps, such as Goalscape or When boxes aren’t your thing, man, check
make it work towards your
Strides, provide guidance and encouragement out “mind mapping” software to lay out
goals. There are scores of apps
day-to-day and prompt you to step back projects and goals visually. You put your
and products for each need,
periodically to see where you’re excelling or goal in the middle and out of it radiates all
personality and preferred
coming up short. Or program your Google your sub-goals and how to get there. That
level of feedback. A good first
calendar to remind you to run or check in with way you can see how everything connects.
question to ask yourself: how
a friend. For pen-to-paper folks, we like Best Coggle, MindMeister and MindMup are free
type-A are you, anyway?
Self Journal (bestself.co). web-based apps to check out.

Your body
■ Make it a date If you want

to ease back into your fitness
routine, signing up for a race
is a good start. Mark race day
on your calendar and your
training plan works back from
there. We’re not only talking
marathon, either. A 5K in
April could mean a 10K by
September and a half after
that. Maybe a marathon isn’t
so far away...
There are tons of training
plans to choose from. Keep
in mind that the most common
ways to sabotage your fitness
goal are overtraining and
undertraining, Taylor says.
A good program builds
progressively to help you
avoid injury and burnout.
If you’re outperforming the
plan – say, easily hitting
times and distances – you
can adjust up, but do so
cautiously. The priority is
arriving on race day healthy,
finishing strong and wanting
to go again, Taylor says.
The most common
ways to sabotage For additional staying
your race-day power, join a group. UK
goals are researchers found that
overtraining and University of Oxford rowers
undertraining. practising together had
heightened pain thresholds
(something that begins to
explain CrossFit). But if you’re
a lone-wolf type motivated by
continually besting yourself,
stick with what works.
To share or not to share
your goals? It comes down to
what will get you out of bed
and to your workout on the
dreariest of winter mornings.
For some, telling others is
about accountability. But
a study in Psychological
Science found that when
others acknowledge your
intentions, all those “good
job!” messages can create
a premature sense of
accomplishment which can
undermine your resolve to
do it for real.
When race day comes
around, have a back-up plan.
Even if you’ve spent months
training faithfully, there are no
guarantees. “If it’s 35 degrees
and you cramp or bonk,
having an alternative goal
gives you something to hold
on to,” Taylor says. “At a basic
level, in endurance sports,
the goal is getting through it.”

F GUID
EM
TH
O
T
SUCCES
S
Your
relationships
Too often, we don’t think about
interpersonal goals until
there’s a problem. And fixing
it requires another party who
has a different set of goals
and obligations. Vague vows
to “spend more time” with
a partner, family member or
friend fall into that category
of wishes, not goals.
Protect that vital time with
a recurring date on both your
calendars that doesn’t get
skipped. “That’s the only way
to make sure I don’t lose things
like family and my personal
health that keep me effective,”
says Jordan Fliegel, the co-
founder of US fantasy sports
website Draft.com. Through
trial and error, he’s become
a big believer in routines. This
means scheduling not just
workout time but, for example,
a regular phone chat with his
grandma. “I call her the same
Your career day of the week, every week,”

he explains.
If your major goal is a calmer,
Annie Merkle them and their more cohesive family life,
■ Phone a friend “There are lots consider adopting a method
It’s hard to go suggests enlisting development,”
completely solo an accountability Merkle says. of different adapted from software
partner, such as Because work ways to close developers. Bruce Feiler,
when it comes to
a spouse, friend or goals tend to be author of The Secrets Of
your professional
trusted coworker quite complex and
gaps – but Happy Families, suggests
life. There are just
too many outside who is invested in time consuming, you don’t get weekly “scrum” meetings,
forces involved, you enough to care. take a panoramic anything during which your family team
compared with the “Ask your partner
to check in weekly
view of the larger
landscape. “Think
if you don’t talks over short-term goals.
The meetings can be quick.
relative simplicity
of a gym routine. to see how you’re of the path to your ask for it.” Essentially you’re asking
Even the timeline progressing,” goal as lily pads three questions: what’s going
you set is less about Merkle says. How on a pond, rather well this week? What do we
your motivation many times did than a bridge need to work on? How can we
and has more to do you ask someone with steps that go
all chip in to meet next week’s
with the realities else for feedback? straight across,”
challenges? Approaching
of your particular Did you speak up says Merkle. “You
in the big board need to be able to family goals as collaborative
job or industry. and evolving projects
In general, plan meeting? “It forces be opportunistic.”
you to show your Identify the encourages flexibility and
for it to take six
activity and your gaps between idea sharing and brings
months to a year
results,” she says. where you are your team closer together.
to switch jobs, says
career coach Jill Loop in your boss, and where you And isn’t that the goal?
Berquist. Changes too. You may not want to be and
in behaviour that want to tell him or look for ways to
can better your her “my goal is to fill them. YOUR NEX T MOVE
standing at work have your job”, but “Can you do And it’s good! Now what?
– improving do express that you a course or
collaboration, want to expand seminar?” Merkle
becoming a better your skills, have suggests. “Can A real danger for a certain kind of person is to pin too much onto the
communicator more executive you create and achievement of a particular goal, says Taylor. Enjoy the accomplishment, but
– can take three responsibility, do lead an initiative? don’t dwell. “Success breeds success,” says Berquist. “There’s something
months just to more offsites, etc. There are lots of to be said for continuous practise.” As soon as you accomplish your mission,
register with the “It’s important different ways look to the next. “Ultimately, it’s about repetition, so that healthy living you’ve
higher-ups. for bosses to know to close gaps – worked for becomes a lifestyle,” says Taylor. Surround yourself with friends
To stay focused what’s important but you don’t get and colleagues who encourage you, and you encourage right back. “You really
for the long haul, to their employees, anything if you become like the people around you,” Taylor says.
executive coach so they can support don’t ask for it.”

Say goodbye to bitter-tasting probiotic drinks
and supplements that won’t deliver.
Developed at University of Queensland, PERKii Probiotics use

encapsulated probiotics to deliver scientifically proven LC431™,
through your stomach acids and into your intestine.
By removing fermentation, PERKii delivers more probiotics without

the by-products and the bitter taste.
More Taste, More Probiotics.

THE GALAPAGOS OF
THE ATLANTIC
BAIA DO
SANCHO
// BRAZIL
DIFFICULTY 4
BRAZIL
Baia do Sancho, a crest of

white sand tucked below
onyx cliffs on the island
of Fernando de Noronha,
might be Brazil’s finest
beach – and that’s saying
something. To get there,
though, is an ordeal: after
snagging one of the 246
daily travel permits to
the island, which heaves
out of the Atlantic 320km
off the northeast coast
of Brazil, you’ll need to
hire one of the island’s
“boogies” – dune-buggy
cars – to drop you off at
a trail that descends a
series of dubious-looking
ladders. The reward
is a remote cove in the
Atlantic’s version of the
Galápagos, with plant
and bird species found
nowhere else in the world.
The first time I climbed
down to the beach, there
were only a few people
lounging in palm shade.
The water, rich with
sea life, was luxuriously
warm, and in 20 minutes
of snorkelling I bumped
into a sea turtle and a
whitetip shark. I spent the
rest of the day alternating
between the surf and
napping in a hammock.
I even wheedled my way
into a game of futevôlei,
a Brazilian version of
volleyball played with
your feet. Despite
my inexperience, the
MICHELE FALZONE/GETTY IMAGES
Brazilians laughed and

slapped me on the back
and, when I was winded,
handed me a fresh
coconut to quench my
thirst, then pushed me
towards the sea.
– Aaron Gulley
The view from on high at
Baia do Sancho.
BES T BE ACHES 2 0 18
PRISTINE, UNDEVELOPED AND

OFF-THE-GRID SEASIDE RETREATS THAT ARE TOUGH
TO GET TO – AND TOTALLY WORTH THE EFFORT.
Isla Holbox’s Hotel
Casa las Tortugas.
palm tree and walk south down a

Sure, you can fly into Cancún sand and there are virtually no
YUCATAN’S mostly deserted stretch of beach
and explore the now-overdone cars – transportation is either
UNTRAMMELED EDEN toward Punta Ciricote, where
beaches of Tulum. Or you can by bicycle or by golf carts that
you’ll find flamingos, egrets and
take a two-and-a-half-hour you can hail for 30 pesos a ride
ISLA ride up a two-lane highway

through the jungle, followed
by a 25-minute ferry trip
(about $2). Not that you have
to move around a lot. Most of
pelicans sunning themselves in
a cove across a bay that’s not
more than 50 centimetres deep.
HOLBOX
the island’s hotels face Playa
When I described that scene to
across a pale-green lagoon, Grande, a massive expanse of
a local, I learned there had been
and find yourself on a spit of soft white-coral sand. It’s still
at least one crocodile attack
// MEXICO an island that feels like the last blissfully uncrowded and the vibe
in those waters. “You have to
undeveloped coastline in Mexico. is decidedly mellow, with sea and
remember,” he told me, “this is
And to experience Isla Holbox sky stretching out in seemingly
still a wild place.” Wild indeed.
(pronounced Hole-bosch) is infinite horizontal planes – so
— Joseph Hooper
to experience something real: much so that the simple act of
DIFFICULTY 1 there’s a village with a downtown lying on the beach feels more like
plaza and a single basketball floating. The best of the hotels
court, where the local boys play is CasaSandra, an airy, Zen-like
hoops and the girls practise boutique experience created by
soccer drills. There is a colourful the Cuban artist Sandra Pérez,
profusion of restaurants, shops with rooms for less than the
MEXICO
and hotels, but almost none of equivalent in Tulum or Cancún. “YOU HAVE TO
them are over two storeys tall. Twenty minutes outside of town REMEMBER,
Hell, this island didn’t even get via a rented bike is the less- THIS IS STILL
electricity until the late ’80s. developed Playa Coco. There A WILD PLACE.”
The roads are hard-packed you can stow the bike by any

AFRICA’S three decades. Which understandably kept
UNDISCOVERED ISLANDS
tourists away. These days, though, the islands
MOHELI
are peaceful, blending Indian Ocean waters
with warm Arab and African hospitality and
a hint of French flair. The result is a relaxed
culture set in an archipelago full of clear water,
with empty beaches and volcanic peaks
perfumed by clove, vanilla and ylang-ylang.
// COMOROS
The least-developed of Comoros’ four islands
is Mohéli. At just 180 square kilometres,
Mohéli is home to a scattering of traditional
villages that fully embrace the few tourists
ROSARIO
DIFFICULTY 5 ambitious enough to come. (You must first
fly to the capital, Moroni, then take a boat.) ISLANDS
// COLOMBIA
The island’s crown jewel is its namesake
national marine park, a 250-square-kilometre
refuge, home to reef sharks, giant manta rays,
AFRICA dugongs and the legendary coelacanth, a
critically endangered, 400-million-year-old DIFFICULTY 2
fish that was thought to be extinct until it was
discovered here in 1938. Spend your days
exploring the park’s beaches and islands by
kayak or canoe, or diving pristine reefs. On
You’d be forgiven if you’ve never heard
land, there’s a jungle hike to Boudouni Lake,
of Comoros. The country, a tiny group of
FROM TOP: CATHERINE LYOOA; MEDIACOLOR’S/ALAMY STOCK PHOTO
a small, sulphurous body of water formed in

islands off Africa’s eastern coast between
an ancient volcanic crater, and bird-watchers
Mozambique and Madagascar, has a small
can hunt for a glimpse of the endemic blue
population and a turbulent history. In the
vanga or giant Livingstone’s fruit bat, which
17th and 18th centuries, the archipelago was
has a wingspan of up to 120cm. You won’t
a pirate haven, thanks to its remoteness and
find nightclubs, shopping or all the other
easy access to spice-trade sailing routes in the THE PLACE The Rosario Islands
tourist trappings. (The best place to stay is the
Indian Ocean. Then, following independence and the 74,030-square-kilometre
15-room Mohéli Laka Lodge.) What you will national park that surrounds
from France in 1975, the country gained the
find is a beach destination that’s unlike any them are just 50km out of
dubious distinction of “coup capital of the
other. – Diane Selkirk Cartagena, making the 28-island
world”, with 30 such attempts in roughly archipelago popular with day-
tripping Colombians.
THE APPEAL The main island,
Isla Grande, has wide, glorious
An underwater stretches of white sand, with
cave in
cabanas and umbrellas for sun
Comoros.
seekers. But walk or kayak
around and you can find your
own hidden cove. You’ll also
be able to see abandoned
palaces dotting the islands –
houses once owned by Pablo
Escobar’s drug lords.
THE DETAILS To get there,
you’ll need to take a boat from
Cartagena. Stay the night at one
of the island’s boutique hotels,
like Coralina Island, which has
thatched-roof bungalows right
on the water. You can hire a
boat or canoe at sunset and
make your way over to Laguna
Encantada, a lagoon famous
for its bioluminescent plankton.
At first glance, it may look
unimpressive under a dark
sky, but once you dive into
the water, it’s like immersing
yourself in the universe, with
stars clinging to your skin and
flickering across the water. It
may be as close to the heavens
as you’re going to get. – D.S.

The mob at
Lucky Bay.
OUR WHITEST
WHITE SAND BEACH
where you can road trip for le Grand National Park and
LUCKY
days and hit a string of dazzling Lucky Bay. Scientists declared
spots, including Chapmans this isolated spot the whitest
Point, Blue Haven and a beach in Australia, with sand
protected cove called Lucky so fine it squeaks beneath your
AUSTRALIA Bay, which has a colony of feet. For now, there are only
BAY
resident kangaroos that often camping sites that overlook
venture onto the sand. To get the gleaming bay (though
there, fly to Perth (unless you glamping tents with private
already live there), rent a car decks, kitchens and bathrooms
and drive seven hours east to are being considered). In other
In Australia, we have no
the country’s most under-the- words, you’ll be on your own
// AUSTRALIA shortage of gorgeous beaches
radar beach town, Esperance, for lodging, but the blindingly
– 10,685 at last count, including
which has a Montauk-meets- white beach, as well as its
famous spots like Bondi. But
Aussie vibe. From there, it’s tranquil waters, will be all
few people venture to the
another hour to reach Cape yours. — Jen Murphy
country’s southwest coast,
DIFFICULTY 3
THE If you’re considering an

exotic beach getaway,
Business as usual
The clean-up is well
is safe and mostly up and
running. The British Virgin
saw extensive damage,
St Croix’s Buccaneer hotel
CARIBBEAN:
you may be wondering underway and most Islands is still undergoing is accepting guests and
about the Caribbean after hotels are back at full a Herculean effort on volunteer programs like
TO GO OR
a particularly destructive speed on Antigua, St land, but the charter-boat those run by All Hands and
hurricane season. The Kitts, Nevis, the Turks industry is up and running. Hearts are aiding clean-up
message from the 12 In Puerto Rico, 70 percent efforts and working to
NOT TO GO
and Caicos, the Bahamas,
most affected countries the Dominican Republic of hotels are open, though reopen the national park.
has been: for the islands and Cuba. Look to these infrastructure still has Intensive care required
to recover, the return of spots for deals. a long way to go – so you
tourists is essential. With may snag a great deal The worst-hit island,
bookings down, you may Needs tourists and TLC on lodging, but beach Barbuda, will take more
also be able to find some Only 30 or so hotels lounging may be one of the than a year to recover.
amazing deals. Here’s and guesthouses will few options for activities. In Dominica, volunteer
where to look – and where be receiving guests on In the US Virgin Islands, programs are aiding
to definitely avoid. Anguila, but the country where all three islands clean-up. – D.S

THE ATLANTIC’S CENTRAL AMERICA’S
ANTI-BEACH RETREAT DESERT ISLAND FANTASY
PEARL
Just when you think a place has to take care of you (only eight
guests are allowed at a time),
ST HELENA been totally discovered, some
piece of paradise pops out of
the blue, like Nicaragua’s Pearl
and they welcome newcomers
with songs and rum punch.
// SOUTH ATLANTIC
Cays, an archipelago off the Days revolve around kayak
CAYS
country’s Caribbean coast. Last and SUP outings on calm
February, this group of tiny waters along deserted beaches.
islands got its first luxe base, Sunsets are toasted with a
DIFFICULTY 4 Calala Island: just four suites Toña lager. And evenings
on an 11-acre patch of sand. At involve a seven-course tasting
US$1450 a night, it’s not cheap, menu prepared by a Michelin-
and reaching it requires some recognised chef. If you crave
// NICARAGUA work, too: from Managua, you more privacy, you can paddle
board a 50-minute flight to 10 minutes to Little Calala, a
Bluefields airport – basically a sandy spit with nothing more
dirt runway lined with grazing than an umbrella, where you
DIFFICULTY 2 goats – then take a 90-minute can live out your desert island
journey via traditional panga fantasy for a day – without
boat. But a staff of 25 is waiting being stranded. — J.M.
THE PLACE This subtropical

island in the middle of the South
Atlantic is famous for being the
place where, in 1815, the British
stashed Napoleon, sure he could
never escape. In 2017, the island
opened an airport, basically
ending 500 years of isolation.
THE APPEAL This is not your
standard beach destination.
In fact, one of its best beaches,
complete with shells and golden
sand, lies 45 metres above sea
level, thanks to the island’s past
volcanic activity. But what the
rugged outpost (below) lacks
in sand, it makes up for in in-
the-water experiences: warm,
clear seas with just-below-the-
surface historic shipwrecks;
a large resident whale-shark
population; and a host of endemic
reef species. On land, there are
numerous rugged hikes up the
hills, including to the top of High
Knoll Fort, a stone redoubt with
a circular tower straight out of
FROM RIGHT: COURTESY CALALA ISLAND; SIMON BENJAMIN/ALAMY STOCK PHOTO
Harry Potter that looms over the

island’s main town, Jamestown.
THE DETAILS Flights to the island
depart only from South Africa
and lodging is limited, but there is
the Mantis St Helena, which has
30 stunning rooms in the old East
India Company Officers Barracks
building. — D.S.
Calala Island Resort.

VANCOUVER ISLAND’S
CAMPING OASIS
NELS
BIGHT
// BRITISH COLUMBIA
DIFFICULTY 4
THE PLACE Nels Bight is on the

northwest tip of Vancouver
Island, in Cape Scott Provincial
Park, making it one of the
most secluded beaches in
all of North America.
THE APPEAL It’s a wide-open,
sand dollar–dotted beach with
bald eagles soaring overhead,
the occasional bear track on
the sand and seals frolicking
The view on the hike in to Ham Tin. in the water. The hike in is part
of a network of almost 80km
of trails and you can day hike
best one, Ham Tin – a remote, like zombies, thanks to the from Nels to the Cape Scott
HONG KONG’S HIDDEN COVE
white-sand cove surrounded summer heat, across the long Lighthouse, where the friendly
HAM TIN
by 300-metre peaks. The beach fan of white sand, where we keepers may help you spot
orcas off the coast, or wander
is at the end of a roughly 18km shucked off our hiking boots
south to the driftwood-lined
trek on MacLehose Trail, a and submerged our overheated Guise Bay.
96km ribbon tying together bodies in the shallow water. THE DETAILS Getting there
the hills and fishing villages of Save for some local schoolkids requires a 17km hike through
the mainland New Territories, on a hike, we were pretty old-growth rainforest from
// CHINA
far afield of downtown but still much the only people on the the Cape Scott trailhead, itself
part of the Hong Kong territory. beach. Afterwards, we sank a two-hour drive on logging
The trail was the brainchild of into the plastic chairs of the roads from the remote outpost
of Port Hardy. (Nearby Nimmo
a former Scottish governor of only restaurant there, drank Bay Resort flies its guests in via
DIFFICULTY 4 the city who, back in the 1970s, oversize bottles of Tsingtao helicopter, below.) There are no
nted to give claustrophobic and plowed through plates of lodging options, so you’ll need
idents some breathing room. curried noodles and fish. We a tent, but there are fire pits,
en I visited last summer, weren’t even done when the food caches to keep the bears
iend assured me that it was restaurant owner saw that the away and a rope. The days are
frequently fogged in — this is
rth the trek, and so I took one fisherman in evidence the Pacific Northwest, after all
up on the challenge. We got was about to take off. So we — so bring a full flask and a few
t of the cab at the Kei Ling Ha sprinted and leaped into his lighters to start a roaring fire.
us stop, easily found the well- twin-engine boat. He let us off It’s the little luxuries that go
marked trailhead and began at a fishing village about 20 a long way when you’re this
marching towards Ham Tin, minutes away, which, unlike far off the grid. —J.M.
Wild, tropical beaches aren’t pretty much straight uphill. Ham Tin, is connected to the
exactly what springs to mind But the views from the top of road system. We hailed a taxi
when you think of Hong Kong. the two peaks you cross on for the ride back to the city and
But that’s exactly what’s on your way are outrageous: the that night, falling asleep in my
FROM TOP: ALASTAIR WIPER; JEREMY KORESKI
offer on the Chinese mainland. green expanse of the South hotel room, exhausted, with
The closest ones are just a China Sea dotted with small 7.3 million Hong Kongers for
40-minute cab ride north from islands wreathed in clouds. company, I dreamed about
the city’s high-rises. It does By the time we reached the a perfect beach that was ours
take some effort to get to the ocean, we were shuffling for a day. — J.H.

Trincomalee’s
Uppuveli Beach.
THE INDIAN OCEAN’S HINDU BEACH TOWN
TRINCOMALEE
// SRI LANKA
In a country littered with to diving, fishing and whale dream for snorkellers and
fantastic beaches, the east coast watching — but the beaches at divers, who can explore the
town of Trincomalee (Trinco Trinco are still mostly empty. remains of the original Hindu
DIFFICULTY 4 to locals) hits the seaside sweet Sure, there are Jet Ski rentals temple, which was pushed
spot — long swaths of empty and banana-boat rides, but into the sea by the invading
white sand scattered with just you’re more likely to encounter Portuguese in 1622. With its
enough infrastructure to ensure a herd of cows or even the mix of palm trees, offshore
you can order a margarita. The occasional Asian elephant reefs and Hindu and colonial
former British colony, off the coming from the forest for architecture, Trincomalee has
south coast of India, was largely a bath than a parasailer. (Two a sort of Aladdin meets The
shut off from the rest of the elephants were rescued from Little Mermaid vibe, so you’ll be
world during a 30-year civil war the water by the Sri Lankan forgiven if you mistake it for the
that ended in the late 2000s, military early last year.) You setting of a Disney flick. But go
leaving it mostly untouched can check out nearby Pigeon now: the islands around Trinco
by tourist development. There Island National Park or the have recently been green-
are a few low-key hotels — like colourful cliff-top Koneswaram lighted for tourism growth,
Amaranthé Bay and Trinco Blu temple, which is thought to which means there are going to
by Cinnamon, both right on the date to 500 BC, and the waters be a few more people who want
beach and offering great access offshore are a kaleidoscopic to be part of that fantasy. — D.S.
BRUNO MORANDI/ALAMY STOCK PHOTO

M A D E N O T O R I O U S B Y T H E C Y C L I N G F R A T E R N I T Y, E P O H A S G A I N E D P O P U L A R I T Y W I T H A T H L E T E S
LO O K I N G TO G A IN A P ER F OR MANC E BOO ST I N TH E WO RL D O F EN DU R AN C E. W I LL I T P U T MO R E
K I L O M E T R E S U N D E R F O O T O R C R E AT E M O R E H A R M T H A N G O O D ? M F I N V E S T I G AT E S . B Y D A L E TAY L O R

Since our spear-chucking days, humans have been on the hunt for
creative ways to gain an advantage in all forms of athleticism. Though
the search for a competitive edge lends itself to provocative headlines,
the practice of doping for extra stamina is anything but innovative.
In the lead up to the very first Olympic games, competitors gorged
themselves on red meat and animal testicles, possibly to unknowingly
load up on primal creatine sources, while also experimenting with herbal
concoctions and hallucinogens.
Not that long ago, the only way to get (low blood count) caused by a kidney such as VO2 max, are too often a subjective
hold of viable performance enhancers was dysfunction. Medically, it’s still used as physical measure, not a more accurate
to be an Eastern Bloc weightlifter. Today, a standard therapy in people with kidney improvement in a time trial score. That
anyone with a WiFi connection and a few disease who have to go on dialysis. said, anecdotal evidence does suggest
Bitcoin credits is just a few clicks away that it will make the recreational
from having heightened performance How does it work? endurance athlete better at whatever
delivered in a discreet package straight to endurance event he or she chooses.
your door. When Lance Armstrong was Just because some folks used it to frame So, if you’re to believe the Brits’ study,
emperor of the Pyrenees hills, micro-doses a few yellow cycling jerseys in their trophy then using this performance enhancer
of erythropoietin (EPO) were at the cutting room doesn’t mean it turns your legs could be the way to put the dope in doping.
edge of illegal performance enhancement, into a nuclear-powered engine room. But why do athletes keep risking their
a near-flawless way to stay ahead of testers. In fact, it may do bugger all. Well, that’s reputations for the supposed EPO stamina
Now, this supplement’s loading strategies if the latest paper in the British Journal boost? It’s because the slightest edge, be
are openly discussed on internet forums. of Clinical Pharmacology is to be believed. it physiological or psychological, is what
Despite the controversy, it’s not all it’s They found no scientific evidence that puts winners over the line, which is why
cracked up to be. We examine why so EPO actually does enhance athletic placebos continue to prove so effective. To
many recreational endurance athletes are performance, but did discover several get an idea how successful, take research
motivated to put their body on the line, markers to suggest it could cause you in the Gunderson Lutheran Medical Journal.
how this practice may negatively affect your serious harm. EPO thickens a person’s Researchers told runners they were being
health, and, conversely, how you may find blood, increasing the risk of blood clots, given super oxygenated water, but in truth
EPO to be little more than a pricey placebo. which can block the flow to an organ they were given plain ol’ H20. Still, they
such as your heart or brain. ran eight percent faster. If you know you’re
What is EPO? “I believe there is a clear need for high- taking EPO, following in the footsteps
quality research to investigate the effects of so many yellow jersey winners,
Endurance aficionados, namely cyclists, of supposedly enhancing drugs in sport,” then you’ve already got the biggest
have a well-publicised affair with the explains the study’s lead researcher, psychological boost you can get.
substance erythropoietin (EPO). Like Professor Adam Cohen. “If, as is expected,
steroids, this hormone actually occurs many substances in current use are found
naturally, being produced by the cells in to be ineffective, it will help keep our A PA P E R I N T H E B R I T I S H
your kidneys to regulate the production athletes safe and improve confidence JOURNAL OF CLINICAL
of red blood cells spewing from your bone in sporting results.”
marrow. These red blood cells carry more That’s not to say the EPO hype is flat out PHARMACOLOGY FOUND
oxygen in your blood so the EPO increases fake news; it’s that it really doesn’t work N O E V I D E N C E T H AT E P O
your oxygen absorption, reduces fatigue all that well on elite cyclists. They are at
and increases endurance. It was originally the top end of their fitness anyway and
A C T U A L LY D O E S E N H A N C E
developed to treat people with anaemia the gauges used to measure performance, AT H L E T I C P E R F O R M A N C E .

TESTOSTERONE, GROWTH
HORMONE AND EPO ARE
ALL DEPENDENT UPON
A H E A LT H Y S U P P LY O F
KEY MINERALS.
little Hungry Jack’s. While your vitamin

levels are probably on track, the most
powerful hormones and enzymes in
your body demand a healthy supply of
very specific minerals. More specifically,
the hormones testosterone, growth
hormone and EPO are all dependent
upon a healthy supply of key minerals.
Iron is the building block nutrient
that works together with EPO in the
production of oxygen-carrying red blood
cells. To maximise its effectiveness, try
pairing iron-rich foods – such as red meat
or green leafy vegetables – with food high
in vitamin C such as capsicum or chilli
peppers, as these dramatically increase
the amount of iron your body absorbs,
according to a study in the International
Journal of Vitamin and Nutrition Research.
And try to avoid washing it down with
your favourite cup of brew. The tannins
in tea can block or blunt the absorption
of the iron in the meal, found a paper in
Current Developments in Nutrition. That
doesn’t mean you need to ditch all tea,
just try a different cuppa such as Rooibos
which is naturally caffeine- and tannin-
free while being rich in the antioxidants
that could aid recovery from exercise.
The verdict: don’t bother
It appears that all the controversy around

the yellow jersey is little more than
misinformation. If this drug isn’t doing
The nasty side effects also lead to autoimmune diseases with what it says on the tin and negatively
very serious health consequences. This affects an athlete’s health, a way smarter
EPO has been banned in sports since should tell you that the risk/reward ratio option would be for coaches to give
the 1990s, and while it definitely helps just isn’t strong enough to warrant a little their athletes a placebo and tell them
people with kidney problems, its misuse dabbling to be faster than the pack on your it’s a high-tech illegal athletic booster.
can lead to serious health complications. Sunday morning ride. Yes, it’s trickery, but it’s also safer, legal
The World Anti-Doping Agency says that and might just be the only scientifically
it is well known that EPO, by thickening proven way to break endurance-based
the blood, leads to an increased risk of Bio-hack your EPO world records. Alternatively, buddying
several deadly ailments such as heart up with a training partner who is a
disease, stroke and cerebral or pulmonary If you think your diet is giving you all you practical joker with shared supplements
embolism. They go on to suggest that the need to maximise your endurance, you’re might be the best thing you can do to
misuse of recombinant human EPO may wrong, even if you’ve never enjoyed a make endurance improvements. ■

/cellucor @cellucor @cellucor
Hitting ,
the links
SAUSAGES
OF THE
WORLD
1
1 / MORCILLA
SPAIN
Black pudding, boudin noir,

morcilla – no matter what
you call it, this pork-and-
grain sausage gets its earthy
richness from blood. Popular
as tapas or in a stew, you
can find it at authentic
Spanish smallgoods shops
and butcheries.
2/ GREEN
CHORIZO
MEXICO
Butchers in central Mexico

have long made this twist 2
on the classic by adding
serrano peppers, spinach
and pumpkin seeds, which
give it a spicy, nutty profile.
It’s hard to find here, but a
quick online search will bring
you plenty of easy recipes
so you can make your own.
3/ LOUKANIKO
GREECE
The name is the common

4
Greek word for pork
sausage, but in English
refers more specifically
to a sausage made with
ground pork combined with
either lamb or beef and
spiced with orange zest.

Cook any sausage perfectly 4/ SAI UA
Forget everything you think you know about cooking links. After
THAILAND
consulting the experts, we found out how to do it right, in 15 minutes.
Also known as Chiang Mai
CAN’T-MISS SAUSAGE PREP Sausage, this coarse pork
1. Preheat oven to 175°C. On stovetop, heat a cast-iron frypan on medium. offering is packed with
2. After the pan has heated for a few minutes, add the sausage, which should flavour from aromatics like
sizzle. Don’t prick the casings. 3. Cook for 5 minutes and flip. 4. Cook an kaffir lime leaf, lemongrass
additional 3 minutes and transfer pan to the oven. 5. Roast 7 minutes. and turmeric. The name
Casings will be golden and crisp and meat will be cooked through and juicy. comes from the Thai sai
The only thing left to do is eat. (intestine) and from ua
(to stuff).
5/ WEISSWURST
GERMANY
Superstitious Bavarians
5 eat this pork-and-veal link,
traditionally boiled, before
the noon bell tolls. In reality,
it just needs to be eaten
as soon as possible, as
it’s made without using
preservatives. Spices like
cardamom and mace give
it a subtle sweet-and-
savoury profile. Find it at
any German butchery or
smallgoods outlet.
6/ MERGUEZ
NORTH AFRICA
Most often made with

lamb, this fiery sausage
is native to North Africa
and found throughout
the Middle East. Cumin,
coriander and cinnamon
are common spices,
with either ground dried
chillis or harissa paste,
which lends both heat
and a crimson colour.
7/ COTECHINO
ITALY
Northern Italians eat this

chubby, stubby sausage
boiled and sliced over
lentils on New Year’s for
good luck and wealth.
3 Wintry spices typically
perfume the coarsely
ground pork snag,
7
which is kind of like
salami but needs to be
FOOD STYLING BY SUE LI FOR SARAH LAIRD
cooked before eating.

SAUSAGE
SHAKSHOUKA
SERVES 4
INGREDIENTS
4 small yellow potatoes
2 tbsp extra virgin olive oil
225g lamb sausage or pork
sausage, removed from casing
1 cup cherry tomatoes, halved
1 clove garlic, minced
1 onion, sliced
1 red capsicum, sliced
2 cups crushed tomatoes
Salt
4 large eggs
Garnish
Flaky sea salt
6 spring onions, thinly sliced
DIRECTIONS
1) Bring small pot of water to the
boil. Add potatoes and boil
10–12 minutes, or until easily
pierced with a knife. Drain, let
cool to room temperature, and
cut into large pieces. In large
frypan, heat olive oil over high
heat until smoking hot. Add
sausage and cook 3–5 minutes,
until it turns golden. Add cherry
tomatoes and stir until
blistered, 3–5 minutes. Add
garlic, onion and capsicum, and
cook until soft, 2–3 minutes.
Add crushed tomatoes and stir.
Season with salt and mix in
potatoes. Simmer uncovered,
2–3 minutes.
2) When sauce is bubbly and
slightly thickened, reduce heat
to medium. Crack eggs directly
on top of sauce, evenly spaced
around pan. Cover pan and
Whole sausages are neat and easy, but when you split open their casings, cook until whites have set but
BREAKING it’s like using a richer, more flavourful minced meat to create delicious,
inventive dishes – merguez chili, chorizo-stuffed peppers, Italian-sausage
yolks are still soft, 5–6 minutes.
Remove from heat.
THE
bolognaise. Chef Alon Shaya, author of Shaya: An Odyssey of Food, My 3) Sprinkle with sea salt and
CASE Journey Back to Israel, uses ground sausage to create a rich shakshouka, garnish with spring onions.
a Middle Eastern specialty of eggs simmered in spiced tomato sauce. Serve immediately.
MF sizzling picks
SMOKEHOUSE REPUBLIC OUTBACK SPIRIT SNAGS OUTBACK SPIRIT SAUCE M ATA D O R
Original bratwurst or bacon Aussie-as snags – beef with A range of Aussie-inspired Made for the true barbecue
and cheese bratwurst. Perfect bush tomato or pork with sauces that can also double as aficionado, take your cooking
for an upmarket snag sanga lemon aspen and Kakadu plum. marinades, dipping sauces or to the next level with the
at your next barbecue. Eat ’em, you flamin’ galah. can even be used for basting. Matador Artiste 4 Burner BBQ.

1 G O O D M U S TA R D
Not the smooth

highlighter-yellow stuff
out of a squeezy bottle.
BEYOND Go for a more upmarket
brand, such as Pommery
BASIC 2
Moutarde De Meaux, or
MUSTARD 1
stick with something
traditional like Colman’s
Old English.
Classic condiments like tomato 2 KIMCHI
sauce and sauerkraut never Adds sauerkraut’s salty

go out of style, but Australia’s umami with a more
ever-expanding global pantry means substantial crunch
making room for stuff like tomato jam and blast of heat. Try
and kimchi. Here are a few of the it once and you may
never go back.
best ways to spice up your sausage.
3 SPRING ONION AND
CHIVE CREAM CHEESE
Softened and spread

inside a bun, it adds a
tangy, sour cream–and-
onion vibe that cools
down spicy sausages.
7 You can find it at any
supermarket, or just
make your own at home.
4 DUKKAH
When broken up and

scattered over a sausage
sandwich, dukkah – an
Egyptian seed-and-nut
condiment available
at most specialty
supermarkets – adds
great texture and
flavour. For a local twist,
3 Aussie dukkah is
available online.
5 GARLIC JALAPEÑO
AIOLI
4 Make it by blending
mayonnaise, coriander,
jalapeno pepper, garlic,
lime juice, cumin and
6 salt in a blender or
food processor until
smooth. Pop it in the
fridge for an hour to
let the flavours blend.
6 T O M AT O J A M
Thick, sweet and spiced,

it’s awesome on brats
and game sausage. Try
Spoonfed Foods Snag
Jam from spoonfedfoods.
com.au
7 MEYER LEMON RELISH

5
It adds punchy acidity
to a lamb sausage
sambo. Make your own
by simmering a seeded
and chopped Meyer
lemon (a cross between
an orange and a lemon)
with 2 tbsp honey, half a
chopped green chilli and
pinches of cinnamon,
cumin, coriander and
salt until sticky.
Put some sizzle on your sausage
Gluten Free - Natural - Native Food Products

Outback Spirit products available from Coles Supermarkets
10c from every product is contributed to the Coles Indigenous Food Fund
www.outbackspirit.com.au /Outback.Spirit /outbackspirit
I T M I G H T N OT B E T H E M O ST B E G U I L I N G B O DY
PART... BUT ISN’ T IT TIME YOU SHOWED YOUR
BOWEL A LI T TLE LOV E?
A M O I N G
EX PER IEN CE
Psyllium husks Wheat bran All Bran Flaxseeds
81.4g 45.4g 29.5g 27.3g
B
owel. Can you bile (which is secreted by the liver Got a full house, need a flush
say it without and breaks down fats), first moves
snickering? Yeah, through to the upper small intestine: Not eating enough fibre can cause
we can’t either. “It’s here that everything is churned either constipation or diarrhoea –
But your entrails up and starts to break down into the both can make life miserable, causing
are good for a lot stuff you need to keep, and the stuff nausea, stomach pains and the
more than fart you don’t,” Prof. Newstead explains. sudden urge to dash out of your
jokes and long, Step 5 Then it’s through to the lower 3pm meeting and sprint down
pleasant Sunday mornings on the third, where all the good stuff is the hallway to the dunnies.
throne. Your bowel is your friend, absorbed into your blood system. “A motion that’s too liquid is
and if you look after it properly by harder to control, and can also cause
Step 6 What’s left – waste products,
eating right, it’ll pay you back tenfold you to dehydrate,” the professor
bacteria, dead cells and indigestible
– with everything from number twos explains. “And if a motion is very
stuff including fibre – makes its way
so regular you could set your watch dry, the lower part of the colon –
into the large intestine, or colon.
by ’em to a long and cancer-free life. the sigmoid colon, which is the main
This part has two jobs, Prof.
Newstead explains: “The first is reservoir for waste – has to work
The long and winding road harder to push things out.”
to act like a snake, passing everything
through. The other is to act like If this happens all the time, over
“The bowel is everything from the the years the sigmoid colon gets
a sponge, drawing water out so
mouth to the anus,” says Professor thicker – “just like a muscle, the
that it becomes semi-solid.”
Graham Newstead, a colorectal more you use it, the bigger it gets,”
surgeon from the Prince of Wales explains Prof. Newstead – making
Private Hospital in Sydney. Here’s
Fibre in motion
the passageway narrower,
what happens along the way as compounding the problem.
Your diet plays a big part in how
you eat and digest your food: All that straining and grunting
efficiently your bowel works – and
Step 1 Saliva in your mouth starts also increases pressure across
how easily everything gets moving.
breaking down chemicals in the food, the bowel, which can cause little
For healthy innards, you need
making it mushy and easy to swallow. blowouts in the lining at its weakest
water and you need fibre: “Fibre is
Step 2 Your tongue pushes that points, where blood vessels
like blotting paper. It soaks up water,
food to the back of your throat penetrate: “These blowouts are
creating a soft, bulky motion – that’s
and down into your oesophagus, called diverticula,” the professor says.
what you want as it’s easy to pass,”
which swallows it. “Sixty per cent of Western people
Prof. Newstead says. “Think about
over 50 have at least one diverticulum
Step 3 Food arrives in your stomach, a bowl of high-fibre Weet-Bix – if you
as well as muscle thickening in the
which starts digesting it with stomach add milk and leave it for 10 minutes,
sigmoid.” Sometimes diverticula
acids, bile and pancreatic juices. all the milk will have been soaked up.
become inflamed or infected –
Step 4 Things move along to your “Then think about those awful
a condition called diverticulitis
small intestine. All this semi-liquid sugary kids’ cereals – they’ll just float
– causing stomach pain, nausea,
goo, which is brown thanks to in the milk, and not absorb anything.”
vomiting, fever and cramping.
The big BC
Get your 35g a day Bowel cancer is the second leading
cause of cancer deaths in Australia
Breakfast Lunch Dinner and affects one in 18 Aussie men.
■ 1 sachet Uncle Toby’s ■ Sandwich with 2 slices ■ 1 cup brown rice (4g)
Most bowel cancers develop from
Oats Quick Sachets Hi wholegrain bread (4g) with lean beef + bean and
Fibre (6g) and salad including ½ cup rocket salad with 75g can pre-cancerous growths called polyps.
grated carrot (2g) and 1 four bean mix (6g) The cells in your bowels turn over
Mid-morning snack tomato (2.5g) + 1 apple (3g)
Evening snack every 10 days. All those dead ones
■ 1 mandarin (2g)
Mid-afternoon snack ■ ½ cup strawberries (2g) drop off and get passed along with
■ 35g raw almonds (5g) with a scoop of ice cream everything else, but sometimes, one
little cell doesn’t drop away. Instead,
Black beans Passionfruit Weet-Bix Sunflower seeds
15.2g 13.9g 11g 10.8g
Top 8 high-fibre foods (per 100g)
it stays behind, divides and multiplies,

becoming a small mushroomy growth
on the lining of your bowel: a polyp.
Forty per cent of people over
the age of 40 have polyps. They
can be caused by genetic or lifestyle
factors, including diet. “Most polyps
don’t turn to cancer, but some Check your
do,” Professor Newstead says. bowel transit
time: eat some
“And when people with polyps have corn on the cob.
them removed, their risk of bowel It should show
cancer drops to almost zero.” up around 8-14
hours later.
Testing, testing…
How are you supposed to know if

you have polyps, or worse? Once
they become larger, polyps and early
cancers can bleed. You might notice
blood in your poo, in which case you
Happy bowels = happy you
should get your arse (literally) to the
doctor. Polyps and early cancer can
Here are some easy ways to keep your bowels in tip-top shape, courtesy of nutritionist
also be detected by a Faecal Occult
and exercise physiologist Caitlin Reid (healthandthecity.com.au):
Blood Test (FOBT). You can do this
at home, with a kit from your chemist. ■ Add fibre to low-fibre ■ Start the day with a ■ Reduce your booze:
foods: add nuts or seeds high-fibre breakfast of according to the WCRF,
According to Prof. Newstead, an FOBT
to yoghurt; add LSA porridge or Weet-Bix. more than three standard
will detect seven out of eight cancers, (linseed, sunflower seeds, drinks a day has been
and 70 percent of polyps over two almond) or psyllium husks ■ Eat less red meat: the linked to bowel cancer.
centimetres in size. “It’s not ideal,” to a smoothie. World Cancer Research
■ Switch from white bread Fund (WCRF) says red ■ It’s not just what you
he says, “but it’s a lot better than meat should be limited eat, it’s how you eat it –
or cereal products to
doing nothing.” True, that. wholegrain varieties. to 500g a week, while watching your portion
A more accurate test is a processed meats should sizes, eating regularly
colonoscopy, which is basically a ■ Leave the skin on your be avoided altogether – and eating slowly are all
vegetables when you they contain potentially important for keeping
long, thin camera stuck up your bum. cook ’em. cancer-causing your gut healthy.
Sounds about as appealing as, well, compounds.
having a long, thin camera stuck
up your bum, right? But when you
● A change in bowel habits, like exercise and bowel cancer risk are
consider it could save your life, you
not dropping the kids off at the some of the strongest for any type
might want to talk to your doc about
pool as often; of cancer. So if you keep fit and
it, especially if you have a family
● Squirty diarrhoea or thin motions; maintain a healthy weight, you’re
history of polyps or bowel cancer.
halfway there.
● Having to go back more than once;
Then there’s your diet. Fibre
Keep an eye on your prize ● Blood in or on your daily loaf; won’t just keep you regular and
If you’re worried, see you doc. If reduce your risk of developing
It might not be the most enchanting
detected early, 90 percent of bowel diverticula, haemorrhoids, polyps
part of your day, but by keeping an
cancers can be treated successfully. or bowel cancer – it also helps to
eye on what’s happening on the poop
lower your bad LDL cholesterol
deck aboard the HMAS Crapper, you
Prevent, don’t repent levels and helps you feel fuller for
can spot early signs, which could be
longer. Now that’s something to
symptoms of bowel cancer. Look for:
The links between diet, weight and really give a shit about. ■
● Crampy stomach pain;
EPICIS WAITING
O F H O U R S F R EE*
AWAY M I L LIONS AY
WE’R E GIVI N G
ONLI I N - CL U B TO D
NE OR
F R E E T R I A L
CL A I M YO U R
#Afaepic
EFIT NE S S .COM .AU/EPIC
W W W.AN Y TIM
* A 7-day free trial. Offer valid for first time guests who are local residents or workers 18 years &
older only, however, 16 & 17 year olds may trial an “Approved Club”- see anytimefitness.com.au/
approved-clubs (photo ID required). Offer subject to satisfactory completion of pre-exercise screening
& to standard temporary/guest membership terms. Not valid with any other offers. Not redeemable
for cash. Not transferrable. Only valid at specified club(s) . Limit 1 offer per person. Where the trial pass
permits use outside staffed hours, a refundable deposit may be payable for an access card. Further
provisions may apply. See Club for details. Offer expires 30/04/18.
You have the right
to bear arms.
Most trainers don’t

recommend much
arm isolation work – for
beginners, no more than
two exercises each for biceps and
triceps done up to twice a week
for three or four sets, tops. More
experienced guys can experiment
with one “arms day” per week or
hitting the bis and tris at the end
of upper-body workouts, but the
message is clear: less is more.
Remember that the biceps and
How to get
forearms work hard on any back
exercise. Chin-ups and rows should
leave them pumped up. Meanwhile,
big arms
your triceps get smoked by chest and
shoulders training. So there’s little
reason to bombard your arms with
a lot of work beyond that. They’re
GO ON - SPLIT THOSE SHIRT SLEEVES. small muscles, after all (in general –
not yours personally, of course).
To see gains in any muscle group,
make an effort to gain some weight
and get stronger overall. You won’t find
many guys with a big bench press who
also have skinny arms. And keep your
isolated triceps training light – three
to five sets of eight or more reps per
set, up to three times a week. Heavy
triceps work, especially on isolation
exercises, can hurt your elbows and
restrict all your training. Prioritise
your arms training with this advice
for a month, and you’ll see results.

Body Book Torch fat
Haveaball
Grab this classic bit of kit to get a lean, strong body in less time. HOW TO DO
THE WORKOUT
Medicine balls are the is a mixture of those two types of
M real old-school pieces of

training kit. You associate
move. The abs moves work because
you’re moving in an unstable position.
Do the six exercises in order,
sticking to the rep counts
them with dusty boxing That’s why some of the rep counts are detailed, without resting
gyms and trainers who claim to have low – you only do six press-ups per until you finish all the reps
sparred with Lionel Rose. Well, they’ve circuit because they’re deceptively of the sixth and final move
lasted the distance - the medicine tough. The explosive exercises, such of the circuit. Rest for two
balls, not the coaches - because they’re as the slam, will develop power while minutes, then repeat the
an effective training tool. They’re also doing a good job of releasing circuit. Do three circuits
particularly good for explosive stress. Just try not to scream too loudly in total. As you progress
movements and exercises that as you throw the ball to the floor. you can add another circuit.
challenge your core, and this workout

1) SQUAT PRESS
Try to make each rep as

Reps 10
smooth as possible so Rest 0 sec
one proceeds into the FORM
next without any Hold the ball with
noticeable pause. This both hands at chest
will work your heart and height. Squat down
muscles harder.
as low as you can,
then stand back up
and press the ball
directly overhead
until your arms are
straight. Lower it
back to the start
position, then go
straight into the
next rep.
2) ROTATING LUNGE
Reps 5 each side

Rest 0 sec
FORM
Hold the ball
with both hands
above your head.
Take a big step
forwards, bending
both knees until
your back knee
is bent at 90°. As
you lunge, rotate
your torso in the
direction of your
leading leg. Return
to the start and
repeat on the
other side.

Body Book Torch fat
3) PUSH-UP
Reps 6
Rest 0 sec
FORM
Place both hands
on the ball, then
raise your hips so
your body forms
a straight line from
head to heels. Do a
push-up, ensuring
that your elbows do
not flare out to the
sides as you lower.
If you can’t do a
single rep, perform
the move on your
knees. .
4) SLAM
Reps 10
Rest 0 sec
FORM
Hold the ball
with both hands
at chest height.
Raise it overhead,
then explosively
slam it down in
front of you. Catch
it as it bounces
and repeat the
move. Aim to
do each slam as
forcefully as you
can and keep the
tempo high.

5) RUSSIAN TWIST
Reps 10 each side

Rest 0 sec
FORM
Start in the top of
the crunch position,
holding the ball in
both hands. Rotate
to one side and then
the other, keeping
your abs engaged.
That’s one rep. If
you want to make
the move even more
challenging you can
raise your heels
slightly.
6) ROLL-OUT
Reps 6
It’s important that
as much of your Rest 2 min
bodyweight as possible FORM
is over your arms rather Start on your
than your knees. This knees with both
forces you to keep your hands on the
abs tensed, so you work ball. Make sure
them harder.
there is tension
on your abs, then
slowly roll the ball
forwards to lower
your torso to the
floor. Reverse the
movement back
to the start, then
repeat the move.

Body Book Trainer tips
Fullspeed
ahead Pain is a warning system but
There’s more to running than lacing up your a poor measure of injury. Sometimes
trainers and hitting the road. Boost your pain can be a good thing.
knowledge, improve technique and get fitter
faster with help from the expert contributors
to the new book Running Science .
THE RUNNER’S BODY
Should I breathe to reduce resistance and

through my nose promote nasal breathing,
or my mouth? but scientific research
has demonstrated that
■ Getting air into the lungs these strips have little
is absolutely critical for effects on ventilation
runners, since it provides rates or performance
oxygen essential for the since the nose still offers
production of energy. more resistance than
The transport of air into the mouth to incoming
and out of the lungs is and outgoing air.
known as ventilation
and it's controlled by the MOVEMENT
diaphragm, a layer of Should I lean
muscle underneath the
into my run?
lungs, and the muscles
of the rib cage, known ■ The posture of the trunk
as the intercostals. during running is an
High volumes of air enter important technical
the lungs during exercise aspect for both enhancing
and this process becomes performance (running
inefficient if too much economy) and minimising
resistance is encountered. injury risk. Runners who
Scientists have found that lean forwards to a greater
when ventilation rates extent are certainly more
exceed 40 litres of air per economical (which means
minute (they can reach they run faster for a given
up to 60 when running at oxygen usage). The
high intensity) the route forward lean really needs
that encounters least to start at the ankles, not
resistance is through the waist, and promote
the mouth. The nose alignment of the body in
is used but only when a straight line. Research
small volumes of air indicates the performance
are required. benefits can be attributed
Some athletes have to greater activation of the
used special nasal strips hip extensors (hamstrings
and gluteals) during who ran at 7.3° and 4°.
the driving phase of As well as reducing
CAN CAFFEINE HELP ME RUN BETTER? the running stance. knee stress, it engaged
In addition, a forward the large hip extensor
lean also reduces the muscles. Maintaining
Taken before or during kilo of bodyweight 45-60 Experiment with risk of injury. Around a forward lean – between
exercise, caffeine is minutes before exercise caffeine in training to half the injuries reported 10° and 16° is considered
associated with reduced is usually enough to determine the amount in runners are knee to be optimal – without
discomfort and exertion, improve performance in that produces the best injuries, most commonly losing straight alignment
increased alertness endurance and shorter- results. Those who patellofemoral joint requires torso strength,
and perhaps even an duration activities by regularly consume (PFJ) pain. which is why strength
increase in the number 3-5 percent. For a 72.5kg caffeine may need In a study, injury-free and mobility exercises
of muscle cells that are runner, a caffeine dose a larger dose than the athletes who ran with help improve running
recruited during running. of 5mg/kg is 363mg, caffeine-naïve, who an “increased trunk lean” performance and
Studies have shown which equates to about may require only 2mg of around 14.1° exhibited significantly reduce
that consuming 5mg per four espressos. per kilo of bodyweight. less PFJ stress than those injury risk.

WILL RUNNING
HELP ME LIVE
LONGER?
Numerous studies
have shown that
regular exercise
such as running
results in major
benefits to health.
When compared with
sedentary individuals,
runners tend to
have lower body fat
percentages, better
cholesterol levels and
lower blood pressure.
Lung capacity and the
ability to transport
oxygen to the muscles
improve and the
heart becomes more
efficient. Muscle
mass increases,
making many daily
tasks easier. People
who run also tend to
have a more positive
outlook on life – they
are generally happy
with their body image
and the regular release
of endorphins, the
body’s natural opiate,
supports a better
sense of wellbeing.
It's not possible to
state definitively that
runners will live longer
than non-runners, not
least because of the
problems involved
with conducting such
a study. But there is
every indication that
running leads to a far
better quality of life.
PSYCHOLOGY sensations of fatigue and competition. Research TRAINING AND RACING MF TOP PICK
Can positive see themselves coping shows that people use How important is Forerunner 645 Music
thinking improve successfully. Imagery psychological skills in
it to warm up?
creates a blueprint for the competition more than
performance? Garmin has introduced the
pattern of thinking and they do in training – ■ Runners and coaches
Forerunner 645 Music –
■ Many runners use behaviours required to so athletes new to the generally advocate a a GPS running watch with
psychological techniques. deal with a situation, so techniques may be trying warm-up period before integrated music and Garmin
For example, some engage when those conditions to learn these skills at a race or training in order Pay contactless payments.
in self-talk, where they occur, the athlete can the same time as they're to “prime” physiological Track your workouts and sleep
p
speak to themselves instigate the appropriate experiencing unpleasant systems, enhance patterns and
about how well they are coping strategy quickly emotions associated with performance and reduce receive and
performing or are about and effectively. event nerves. injury risk. However, there respond
to perform. Research also When starting to learn The mental game are no universal criteria to texts, too.
how to use psychological is trainable, and from defining what constitutes $599;
indicates that imagery
skills, it's good practice training comes the garmin.
skills can help manage a warm-up – and the
com.au
fatigue – runners mentally to use them in training confidence that you can evidence to justify
rehearse experiencing and then apply them in rely on it when it matters. warming up is limited.

Body Book Trainer tips
The notion that warming up can

prevent running injuries is not
supported by strong evidence.
It's been demonstrated performance will be INJURY tenderness on the bone are
that the rate of increase enhanced by increased Should I run through all signs that something
in oxygen uptake during muscle temperature. the pain? could be wrong. If your
a run is accelerated by a Conversely, in an event pain is more than 5 on a
warm-up exercise, which that’s not explosive, like ■ Pain is your body’s scale of 0-10, continuing to
may be good for middle- a marathon, performance inbuilt warning system but train is not wise. If it’s less
distance runners because is likely to be limited to can be a poor measure of than 5, you could try some
it enhances the oxidative some extent by energy injury. The level of pain strategies to see if you can
energy contribution, availability. A warm-up doesn’t always equate to influence it – reduce or
potentially reducing the of any kind has a definite the severity of damage. increase speed, modify
rate of fatigue and raising energy cost, reducing Having a stitch can be your gait, lighten your
Running Science:
the running speed that energy availability during excruciating but doesn't step or change your shoes.
Revealing The
can be maintained. a marathon, so it makes Science Of Peak involve any tissue damage. So it’s possible to run
And the higher the more sense for a long- Performance, edited Sometimes pain can be through an injury – but it
intensity of exercise, the distance runner to use by John Brewer, is a good thing. We know depends on the injury. If
more important a warm- the first few kays of the on sale now. training that challenges in doubt, get it checked out.
up is – for instance, sprint event to warm up. the body enough to
generate delayed-onset
MF TOP PICK
muscle soreness (DOMS)
CAN I USE MY ROAD SHOES WHEN RUNNING OFF-ROAD? promotes tissue Brooks
adaptation and improves Comes with a new midsole tech
performance. Research called DNA AMP, which uses
The important element muddy conditions, while Of course, if your on ultramarathon runners a combination of materials
of trail running shoes is lug angles differ for uphill off-road run is no more also suggests you may to absorb energy and return
grip. Good grip means and downhill grip. adventurous than your be able to run through it back to its source – you.
you feel safer as you run As your running terrain local park, then your muscle inflammation $249.95; brooksrunning.
over slippery, uneven increases in difficulty, normal road shoes will do com.au
with no lasting damage.
ground, which in turn you'll need a shoe with the job. It’s not advisable There are rules that can
means your stride is better adapted elements. to wear trail shoes on help you gauge whether to
more relaxed and natural More testing terrain the roads because the grit your teeth or jump into
– so you’ll run quicker. requires rugged shoes prominent lugs that give cotton wool. Pain isn’t the
Wider gaps between with harder outsoles them their grip would only indicator of injury:
the lugs or studs in the for rock protection, be quickly worn away swelling, a joint that locks
sole are better for grip in and even toe guards. on harder surfaces. or gives way easily and

Body Book Fast fitness
Don’t think you

have the time or
equipment to get in
good shape?
Think again.
Total-body
fitness in just
20 minutes
These three dumbbell-only routines are
fast, efficient and custom-made to help
you build strength, boost endurance
or shed weight.
Right here, right

R now, we’re telling
you that “I don’t
have enough
time” is no longer an
acceptable reason to bail
on a workout. Whether
your goal is to finally
hone a six-pack or to
sprint five flights of stairs
without losing your
lunch, 20 minutes and
a pair of dumbbells is all
you need. To guide your
way, we recruited three
top-tier trainers to design
speedy routines tailored
to different goals. Choose
the plan that’s right for
you, then make the time.
No excuses.

11A 2A
G
GOBLET PUSH-UP
SQUAT
Q
Get into a plank position with hands

underneath shoulders. Keeping back
flat, hips lifted and abs engaged,
slowly lower for four full counts
until chest taps floor. Explosively
drive through palms to return to
start. Do 5 reps.
Stand holding a
dumbbell in one hand at
side; hinge forward sso torso
is almost parallel to f loor.
Stand holding a dumbbell with both hands Squeeze shoulder blaades
at chest. Squat as low as you can, keeping together and row we ight
back flat and chest up, for four full counts. 1B towards side; lower ffor 2B
At the bottom of the squat, drive through
DUMBBELL
four full counts to retturn to
start. Repeat on oppo osite
REVERSE
your heels to return to start. Do 5 reps.
ROW side for 1 rep. Do 6 reeps. LUNGE
YOUR GOAL: STRENGTH

To build muscle fast, trainer C.J. Murphy designed this six-move plan with a focus on
maximising the time you’re under tension. So rather than bang out speedy reps, you’ll
lower the dumbbells or your body weight painstakingly slowly. “This cues your body to
get stronger and will also help you build size,” Murphy says.
What to do: perform each exercise pairing – marked A and B – back-to-back, then
Stand with feet shoulder-width
rest for 60 seconds. Repeat for three total sets, then move on to the next pairing of C.J. MURPHY
apart, h
holding
ld dumbbells
d bb ll at sides.
d
moves. For each exercise, lower the weight/your body weight for a count of four A competitive Slowly lower into a backward lunge
Mississippi. (Note, for the farmer’s walk and plank, your muscles will be under tension powerlifter and for four full counts, so back knee is
the entire time.) Because the weighted moves require so few reps, opt for dumbbells strongman, Murphy is almost touching the floor with front
on the heavier side. Says Murphy, “You want
w t a weight
i ht th
thatt feels
f l like
lik you could
ld lift it for
f a certified strength leg bent at 90 degrees. Rise back to
one more rep than prescribed.” coach and personal start and repeat on opposite side
trainer. for one rep. Do 6 reps.
Get into plank position on your forearms, back flat,

3A hips level, and gaze fixed a few centimetres in front
3B
FARMER’S WALK of your hands. Hold this position for 30 seconds. (If
Stand holding two dumbbells

PLANK you find yourself starting to waver, squeeze your
glutes – this helps keep your core tight, allowing you
at your sides; shoulders to last a little longer.)
should be pulled back and
down, abs tight. Slowly
walk forward, keeping the
weights close to your body,
but without resting them
against your sides. Think
of actively engaging your
core the entire time. Walk
25 steps forward, then
turn around and walk
back to start.
YOUR GOAL:
PART 1
ENDURANCE
This two-part, high-volume routine won’t only tax 1
your lungs; it will also help build the kind of functional
strength that makes long-haul workouts on the bike
DUMBBELL
or in the pool feel easier. SQUAT
Trainer Prince Brathwaite saved the most lung- Stand with a
crushing move – the burpee – for last; there’s evil dumbbell racked on
genius behind this. “The dumbbell moves require each shoulder, palms
facing each other.
perfect form; front-loading them ensures you
Squat as low as you
execute the exercises correctly, and you won’t be
can while keeping
burned out by the time you attack the final cardio back flat and chest
finisher.” up, then explosively
What to do: perform the moves in Part 1 as drive through heels
a circuit: push hard for 40 seconds, then rest for to return to start.
10 seconds, moving from one exercise to the next. Repeat for 40
Once you complete all four moves, rest one minute. seconds, then rest
Do three total rounds, then immediately move on to for 10 seconds.
Part 2. Here, you’ll perform each exercise as a high-
intensity interval: go all-out for 20 seconds, then rest
for 10 seconds, and continue that pattern for two
minutes. Once you’re done, immediately move to the
next two-minute exercise interval.
For both sections, use dumbbells that are 5 to
7 kilograms lighter than you’d typically grab.
P R I N C E B R AT H WA I T E
Get into a plank position with hands underneath shoulders. 2
Keeping back flat, hips lifted and abs engaged, lower until
Brathwaite is CEO- chest taps floor. Explosively drive through palms to return to
PUSH-UP
founder of Trooper start. Repeat for 40 seconds, then rest for 10 seconds.
Fitness in the US,
and a competitive
bodybuilder.
3
4
DUMBBELL
ROMANIAN DUMBBELL
DEADLIFT ROW
Stand hol ding a
dumbbell in each
hand with h arms at
sides; hin ge forward
so torso i s almost
Stand with feet shoulder-width apart and o floor.
parallel to
holding a dumbbell in each hand in front of Squeeze shoulder
thighs, palms facing you. Keeping knees soft blades to gether
and back flat, hinge forward at hips and and explo osively
lower your torso until the dumbbells reach row dumb bbells up
the middle of your shins. Drive through to sides; lower the
your heels and push hips forward to return weights to o return to
to start. Repeat for 40 seconds, then rest start. Reppeat for 40
for 10 seconds. seconds, then rest
for 10 secconds.
PART 2
1
LUNGE TO
CURL
Stand holding a
dumbbell in each
hand at sides. Lunge
forward on one leg so
front thigh is parallel
to floor and back knee
nearly taps ground.
Holding this position,
curl both dumbbells to
shoulders. Lower the
weights, and return
to standing start.
Repeat for 20 Stand with dumbbells racked at
seconds, alternating shoulders and squat as low as you
legs, then rest for can with back flat and chest up.
10 seconds. Continue 2 Explosively drive through heels to
stand and push both dumbbells
this pattern for
two minutes.
SQUAT TO overhead. Repeat for 20 seconds,
SHOULDER then rest for 10 seconds. Continue
PRESS this pattern for two minutes.
3 Get into a push-up position with hands grripping two

dumbbells, feet spread wide. Perform on e push-up, then
RENEGADE row one dumbbell to your side, followed bby the other.
ROW Keep abs engaged and hips level througho out. Repeat for
20 seconds, then rest for 10 seconds. Coontinue this pattern
for two minutes.
4
BURPEE
From standing
position, drop to a
plank then hop feet
in and jump as high
as you can. Repeat
for 20 seconds, then
rest for 10 seconds.
Continue this pattern
for two minutes.

YOUR GOAL:
WEIGHT LOSS
To shed weight, you need to ratchet up your metabolism
so you’re naturally burning more calories all day long, not
just when you’re working out. That means putting
demands on the muscular and cardiovascular systems
that they haven’t experienced before, says trainer David D AV I D O T E Y
Otey. His workout does exactly that. Otey pairs two
Otey is a personal
compound exercises that performed alone would be a
training manager and
tough routine – and he has you do three sets of them. an exercise scientist.
“Grouping these multijoint exercises together not only
saves time, it turns up the intensity a few notches,” Otey
says. Because of this, be conservative in the weight of
the dumbbells you choose. Each exercise duo uses
nearly every muscle in your body, and you want to be able
to hold your intensity for the entire 20 minutes.
What to do: perform each couplet of exercises back-
to-back, resting for 90 seconds after you complete Move
B. Repeat for three total sets. Once you’ve finished,
i di t l move to
immediately t the
th nextt exercise
i pairing.
i i
1A
GOBLET
SQUAT
Stand holding a
dumbb bell with both
hands at chest.
Squat as low as you
can, keeeping back
flat and
d chest up.
At the bottom of the
squat, drive through
heels t o return to
start. D
Do 15 reps.
Stand with feet shoulder-width apart,

1B a dumbbell racked at each shoulder
DUMBBELL with palms facing forward. Engage your
abs, and press both weights directly
SHOULDER overhead, arms fully extended with
PRESS biceps near ears. Lower weights slowly
back to shoulders. Do 12 reps.
2A
PUSH-UP
Get into a plank position with hands underneath

shoulders. Keeping back flat, hips lifted and
abs engaged, lower until chest taps floor.
Explosively drive through palms to return
to start. Do 20 reps.
2B
RENEGADE
ROW
Get into a push-up position with hands gripping two dumbbells,

feet spread wide. Row one dumbbell to your side and then the
other. That’s one rep. Do 10 reps with each arm, keeping abs
engaged and hips level throughout.
3B
V-UP
3A
DUMBBELL
ROMANIAN Lie face-up with
arms and legs
DEADLIFT extended. Raise
legs high and crunch
up, reaching hands
toward feet and
bringing shoulder
Stand with
i h feet
f shoulder-width
h ld id h apart and
d holding
h ldi a dumbbell
d bb ll blades off floor.
in each hand in front of thighs, palms facing you. Keeping Slowly lower back
knees soft and back flat, hinge forward at hips and lower down with control.
your torso until the dumbbells reach the middle of your shins. Do 20 reps. Extra
Drive through your heels and push hips forward to return to credit: perform the
start. Do 15 reps. move while holding
a dumbbell.
Body Book Big lift
Press ahead
The overhead press is one of the best lifts for
building bigger shoulders. Here’s how to master
the movement with advice from strength coach
Andy McKenzie.
Mobile wrists are key

“For the strongest press possible
you need to have mobile wrists so
that they can extend back towards
your body,” says McKenzie (@
IronMacFitness). “The better the
starting position of your wrists,
the more able you are to initiate the
move with a strong push. Better
mobility will also allow your elbows
to flare out slightly towards the sides
as you press upwards.”
Adjust your head position

“The bar starts across your upper
chest below your chin, so your head
must tilt backwards slightly as you
push the bar up in the straightest
line possible to avoid hitting your
chin and nose. As you press the bar
up, tilt your head backwards so that
the bar just misses your nose on the
way up.”

Assistance moves
Add these exercises to your workouts to target the key
muscles groups involved in a overhead press so you
can lift more weight.
Push press
W H Y This is a useful exercise

to use when you become
Take a shoulder-width grip fatigued doing conventional
overhead presses. It’s also
“The wider apart your hands are on good for developing the
the bar, the weaker you will be and dynamic press movement
the less weight you will be able to lift. used in a jerk.
Aim for a grip with hands no wider
than shoulder-width apart and keep HOW Start in a conventional
your elbows directly underneath overhead press position,
your wrists to keep you in the then dip into a quarter squat.
strongest mechanical position Straighten your legs and use
possible for the lift.” the momentum to press the
weight directly overhead.
Squeeze your
shoulder blades Dumbbell press
“At the start of each rep, focus on
squeezing your shoulder blades W H Y It’s an accessible
together, then focus on using your exercise that will also be

shoulders to initiate the lift and get beneficial for joint health
the bar moving. Lower the bar under because it requires you to
control, ensuring that your shoulders use your smaller stabilising
are fully engaged and managing the muscles to control the
weight with good form.” weight. Because it’s a
unilateral movement,
you’ll also get balanced
muscle growth.
HOW Hold a dumbbell in
each hand at shoulder height
and press them overhead,
Keep your chest up keeping your elbows directly
below your wrists.
“You need to keep your chest up
during each rep to maintain a strong
and stable upper back, which in
turn allows better and smoother
movement patterns of all the
muscles and joints involved in Kettlebell press
the lift – especially the shoulders,
which are one of the most easily WHY An ideal move for
damaged joints in the body.” ensuring that you have good
movement patterns. The way
the bell sits on the back of
your wrist encourages you
to press the weight directly
up rather than deviating and
stressing your shoulders.
HOW Hold a kettlebell with
the weight on the back of
your wrist at shoulder
height. Press the weight
directly overhead and rotate
your wrists slightly so your
palm faces forwards as you
complete the press.
J AM
NAUR
ACRH
Y 2018
7 MEN’S FITNESS 121
TRAIN
AT THE
HIGHEST
LEVEL

Body Book Ab moves
Core
control
Try this five-move abs circuit twice a week to
make your entire core work harder than ever
before – and build a solid, sculpted six-pack.
There’s no point having a set of abs if
T they’re all show and no substance. What

makes a six-pack truly impressive is not
just how it makes you look with your
top off, but how it enables you to lift heavier and
perform better. This quick but intense complete core
workout will sculpt and strengthen your abs for
all-round gains. There are five moves in total, the
first two done as a superset and the final three as
a tri-set. Stick to the sets, reps and rest periods and
take your abs training to another level.

Body Book Ab moves
1A
ALTERNATING
LEG RAISE
Targets Upper and
lower abs
Sets 4
Reps 25 each side
Rest 20 sec
F O R M Lie on your
back with your head
supported in your
hands. Raise both feet
off the floor, then raise
one foot as high as
you can, keeping both
legs straight. Lower it
again, then raise your
other leg. Alternate
with each rep.
EXPERT TIP
For both moves of the
first superset, try to
not let your hands or
feet touch the floor
between reps. Keeping
them aloft increases
the workload on your
upper and lower abs,
which makes both
moves harder but
forces more muscle
fibres into action and
helps maintain more
muscular tension.
1B
V-SIT
Targets Lower abs
Sets 4
Reps 12
Rest 60 sec
F O R M Lie on your
back with arms and
legs fully straight.
Keeping them straight,
contract your abs
to bring your hands
and feet up to meet
over your middle.
Pause at this top
position, then slowly
return to the start.

EXPERT TIP
For the first two moves
of this tri-set try to
make sure each rep is
smooth and controlled,
with a conscious focus
on your entire core
being tight and
engaged, rather than
rushing through them.
The slower your reps,
the more time under
tension your abs must
manage – and that’s the
key to building greater
definition, strength
and stamina.
2A
PLANK WITH
SHOULDER
TAPS
Targets Entire core
Sets 4
Reps 25
Rest 20 sec
F O R M Start at the
top of a push-up.
Brace your core, then
lift one hand up to
touch the opposite
shoulder, then lower it
again. That’s one rep.
Repeat, alternating
the shoulder taps
with each rep.
2C
SUPERMAN
PLANK
Targets Entire core
Sets 4
2B Time 40 sec
PLANK WITH Rest 60 sec
TOE TAPS FORM Start in a plank

Targets Entire core position with your
Sets 4 abs tight. Raise one
Reps 25 arm and the opposite
Rest 20 sec
leg so they are fully
F O R M Start in a straight. Hold this
plank position, resting position without letting
on your forearms. your hips sag for 40
Brace your core, then seconds. That’s the
lift one foot wide set. To work both sides
to one side. Pause, equally, raise your
then return to the right arm and left leg
start. That’s one rep. in the first and third
Repeat, alternating set, and raise your left
sides for the toe arm and right leg in the
taps with each rep. second and fourth.

S EBOARD
High Performance Guide
PERKii BIO FIT MICHTER’S
PERKii Probiotic Water can BIO FIT, based in southern Michter’s Us*1 Small Batch
help improve your gut health Adelaide, offers an evolved Bourbon Whiskey is made
by delivering probiotics approach to exercise from a carefully selected
directly to your digestive underpinned by a working mash bill that features the
system. The drink uses world- scientific knowledge. Led by highest quality American
first technology to ensure exercise and sport scientist corn. It is then matured
over one billion live probiotics David Craggs (B ExSpSc), to the peak of perfection,
can travel through the acidic the BIO FIT strength and with barrels often ageing
environment of the stomach, conditioning system delivers in excess of eight years.
and make their way to the results through functional Available at Dan Murphy’s
intestine where the probiotics group training and one-on- or at nicks.com.au
do their best work. one coaching.
>> perkii.com.au >> bio-fit.com.au
THE MACALLAN FIA FITNATION GOODLIFE

The Macallan Double Cask Make the world a fitter place Change your life with
12 Years Old is 100 percent – become a personal trainer! Goodlife Health Clubs. With
sherry-seasoned and 100 A career in fitness offers 77 locations and Australia’s
percent natural colour, a positive way to educate largest range of group fitness
but differentiated by the the community about the classes, there’s something
unmistakable prominence importance of nutrition for every age and fitness
of the American Oak style. and exercise. And when you level. Transform your mind
The style is smoothly sweet, study with FIAFitnation, you and body with the Goodlife
with rich fruit and wood spice know that you’ll be receiving 12 Week Challenge that will
balanced by a more dominant the highest quality of fitness help you achieve amazing
vanilla, citrus and light oak. education to maximise results, and maintain them,
>> themacallan.com your career opportunities too. Get moving and enjoy
and your impact within the Goodlife.
the fitness industry. >> goodlifehealthclubs.
>> fiafitnation.com.au com.au

NOVAK DJOKOVIC GRASSLANDS BEEF MARVIS TOOTHPASTE
SPECIAL EDITION Grasslands Premium Marvis is a classic toothpaste
The watch calibre features Beef, as nature intended, created using a long, precise
a 4-year power storage, is produced from free-range traditional method which
a perpetual calendar that cattle that have been raised guarantees a rich, smooth
adjusts automatically to on natural pastures where texture that is effective at
February 2100, a rose gold they are able to roam heightening the intensity
plated stainless case, a and graze in a stress- of the flavour and creating
combination leather and free environment for their a refreshing protective and
silicon strap and a sapphire entire lives. The Grasslands whitening effect. Marvis
glass, and is water-resistant Beef range is free from reinterprets the concept of
to 100 metres. antibiotics and added toothpaste, turning a simple
hormones. Guaranteed daily act into a pure pleasure.
>> $1500; seiko.com.au tender, juicy beef. >> marvisaustralia.com.au
>> Available at Woolworths
SMART EATING WEEK FALCO ELITE 2018 GOLD COAST

February 12-18 is Smart The Falco Elite uses Reid’s MARATHON
Eating Week, which is run flagship road racing Celebrate the 40th edition
by Accredited Practising geometry R2 frame and the of the Gold Coast Marathon
Dietitians. Take the tried and tested Shimano 105 on June 30 to July 1 on the
opportunity to connect components for outstanding beautiful Gold Coast. Its
with your local accredited performance and reliability. famous flat, fast course
practising dietitian during Lightweight, with excellent along the city’s surf beaches
Smart Eating Week, such on-road handling, the Falco and broadwater plus ideal
as by attending an event Elite offers an aerodynamic winter running conditions
or linking up online. but comfortable ride. result in 60% of participants
>> daa.asn.au >> $1099.99; achieving personal best
reidcycles.com.au times each year.
>> goldcoastmarathon.
com.au

S EBOARD
High Performance Guide
SUNSHINE COAST STAMINADE MEN’S BOTANICS
MARATHON It’s first aid for thirst. Men’s skin care made for
A community event for Staminade’s formulation the health-conscious, clean-
every runner, the Sunshine contains the right balance living man who wants to
Coast Marathon and of carbohydrates and look after his skin. Men’s
Community Running electrolytes to rehydrate Botanics contains highly
Festival is one of the most and replenish lost energy effective potent organic
loved running festivals in and lost electrolytes. Ideal botanical ingredients that
Australia. Held on August for performance and condition, repair and protect
17-19, the event has been recovery, Staminade is your skin naturally.
timed to make the most helping Aussies go harder. >> mensbotanics.com.au
of the ideal Queensland >> staminade.com.au
winter running conditions.
>> sunshinecoast
marathon.com.au
KOMUNE RESORT IRONMAN PROTEIN CELLUCOR COR-

The idea of hosting Ironman Protein Bars are PERFORMANCE
your first retreat can packed with 20 grams of An optimal source of protein
be both daunting and protein, 2 grams of creatine when you’re looking to
exhilarating. The first and 2 grams of BCAAs maintain lean muscle,
thing to consider is the for better results in replenish nutrients after a
venue. Hotel Komune muscle recovery after workout and indulge your
Bali ticks all the boxes. a hard training session sweet tooth guilt-free. Every
Beautiful surrounds, or race. Tested and certified scoop is packed with 25g
epic food, 5-star training by Informed Sport. fast-acting whey protein and
facilities and luxury >> ironmanprotein.com.au digestive enzymes so you
accommodation. can satisfy your protein
>> komuneresorts.com/ needs any time of the day.
keramasbali >> nutritionsystems.
com.au

Subscribe to Australia’s best fitness
magazine for 12 months (12 issues)
for only $75 and receive an exercise
band valued at $30!
TOTAL VALUE SUBSCRIBE TODAY
$132
FRE YOUR MAGAZINE CHOICE
GIF E
T I would like to subscribe to Men’s Fitness for 1 year (12 issues)
for $75 and receive a free exercise band.
I would like to subscribe to Men’s Fitness for 2 years (24 issues)
YOURS
RS FOR for $149 and receive a free exercise band.
YOUR DETAILS
Mr/Mrs/Ms First name:
13mm Surname:
Email:
Address:
THE WORLD’S
BEST BEACHES
P84
Phone: ( ) State: Postcode:
PAYMENT
TOTAL
BODY 6-PACK
Please 9 Mastercard Visa Amex Cheque/Money order
PLAN
Get strong SECRETS ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___
and lean Work your Expiry date: /
in just 20 entire core
minutes!
OheFro Ffit !
P.114 Cardholder’s name:
T A K E S
X Y STA R
RAT T s him supe

NS OF T HE G A L A Signature:
CHRIES: thPe workout that keep

GUARDIA r
EXCLUSIV
67 TRAINING
REALGUYTRANSFORMED:‘ILOST30KGIN10MONTHS’ SIGN UP FOR
THE FIT BLOKE
CHALLENGE
NOW!
P56
A ETSTGEAR
,THEGREATES
TWORKOUTS STRIKE IT
RICH: HOW
TO GET THAT
TUNE-UPS
PAY RISE
P58
DUDE MARCH 2018$8.50
MASSIVE DWAYNE
HEMSWORT
H
H
FOOD
Easy meals for blokes on the go Mensfitnessmagazine.com.au
HIT 8%
GAINS
SMASH HIS
BRUTAL
DWAYNE
JOHNSONAS
JOHNSON US
HOW THE ROCK
GOT MEGA-HUGE NING SUPER
P
WORKOUT M ST
180
HARDCORE
MA
S
S
EXERCISES TO T
BLAST MUSCLE LEA
TAME A T
SUBSCRIBE NOW
BIIKE
1-TONNE UT GUID
DE:
BULL PIM
MP
YOUR
Y
IRONMAN KING
RIDE
RI
MATT
GET R PPED!
POOLE
TRA N WHILE
YOU’RE STONED
P86
www.mensfitnessmagazine.com.au
2 17 $8.50
MAY2017$8 50
Mensfitnessmagazine com au
FUEL UP FOR
MORE SEX P44
02 9439 1955
*This offer is available while stocks last. It is available to new subscribers or to existing
Please send to Australian Men’s Fitness, PO Box 81, subscribers renewing their subscription. Open to Australian residents only. Your information is
used primarily to fulfil your subscription, but may also be used for other Men’s Fitness promotions.
St Leonards NSW 1590 or email to subs@ If you don’t want to receive any information about other Odysseus Publishing promotions or
mensfitnessmagazine.com.au offers, please tick here . This form is a Tax Invoice upon payment.
ABN 39 122 001 665. 2/18
SUBSCRIBE NOW!
WWW.MENSFITNESSMAGAZINE.COM.AU
TRAINING SPLIT
OLYMPIC LIFT Nicking off to the
Really fast elevator. pub mid-workout.
TERMINAL
ILLNESS CALF RAISE
Getting sick at Bringing up Daisy.
MELONS the airport.
Dyslexic
lemons.
MUSCLE
MASS
CURED Church for
MEAT bodybuilders.
The
antibiotics
worked.
THE MF
GLOSSARY
What those health
and fitness terms
really mean.
MAXIMUM
ISOLATION
Training on a desert
INTERMITTENT island.
FASTING
Taking a breather
between pizza slices.
CAT SCAN
Looking for FLAT WHITE
Mr Tibbles. Depressed Caucasian
LOSING WEIGHT FUN RUN

AN APPLE A DAY Misplacing your Contradiction
Compulsively buying dumbbells. in terms.
new iPhones.

No wires.
No stopping you.
SOUNDSPORT® FREE
WIRELESS HEADPHONES
Demanding workouts demand SoundSport® Free wireless

headphones. They’re completely free of wires, so you’ll enjoy
complete freedom of movement. They’re sweat and weather
resistant, too. Bose® StayHear®+ Sport tips are designed to stay
secure and comfortable all workout long. And the earbuds are
packed full of technology that makes your music sound so
clear and powerful, you’ll push past your limits.
For more information visit www.bose.com.au
The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Bose Corporation is under license.

Australian Men S Fitness March 2018

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Australian Men S Fitness March 2018

Uploaded by

Copyright:

Available Formats

ACETIPSTOMAKEYOU KINGOFTHEGYM BEACHY KEEN:

Lifetime frame and fork

Shimano 105 22-speed

Light, fast Alex wheelset

New lightweight double butted

!Öūñňŀ ƭñūĀ ĕňūĴ ķňƕĀūű ƕĀġėĞŹ

Breakthroughs 37 Off the sauce 50 Doubling down

62 King of the gym 92 An endurance quest

The Body Book

105 Get bigger arms 114 Total body 2.0

106 Have a ball

120 Press ahead

wishing they’d eaten a bit cleaner, exercised more,

PO Box 81, St Leonards, NSW 1590

10 MEN’S FITNESS MARCH 2018

For over 50 years, Seiko’s diver’s watches

Katoomba, NSW What: this vertical test Apollo Bay, Vic

March 25 April 14 May 6-21

Toowoomba, Qld What: head to

March 25 April 8 May 12-14

Bunbury City The Triathlon Series Ultraman Australia

March 10 April 6-8 May 20

Mooloolaba, Qld Shell Cove, NSW Bondi, NSW

March 24 April 28 May 6

Race Sydney Race Brisbane Adventure Race

12 MEN’S FITNESS MARCH 2018

On those hot and sticky

TOP UP THE TANK.

14 MEN’S FITNESS MARCH 2018

Burkard embarked on the expedition to document the

MARCH 2018 MEN’S FITNESS 15

Want a reason to warm

4 benefits of sleeping naked SAUNA

18 MEN’S FITNESS MARCH 2018

Drink yourself healthy Heal your lungs

20 MEN’S FITNESS MARCH 2018

Buy online at www.IRONMANPROTEIN.com.au

GOOD THINGS Give your shoulders a reset

22 MEN’S FITNESS MARCH 2018

The more you lose

24 MEN’S FITNESS MARCH 2018

3 things to keep on your desk

26 MEN’S FITNESS MARCH 2018

MARCH 2018 MEN’S FITNESS 29

30 MEN’S FITNESS MARCH 2018

2 through your heels to

3 HOW Hold a kettlebell

4 working on your depth.

5 a bar across the back

MARCH 2018 MEN’S FITNESS 31

Cutting but cabbage is an

If your fruit and

ONIONS CAPSICUMS LEEKS CABBAGE

32 MEN’S FITNESS MARCH 2018

Coach, I’ve just discovered that my wife has been

■ No, don’t. I don’t old soldier, so I’d go and

34 MEN’S FITNESS MARCH 2018

MARCH 2018 MEN’S FITNESS 37

waver, simply clench Crack a coldie

38 MEN’S FITNESS MARCH 2018

Look Ma, no wires!

Set the soundtrack

40 MEN’S FITNESS MARCH 2018