Mens Health

SEPT/OCT 2020 R80.
00 (VAT INCL)
Namibia: N$80.00
Other countries: R82.50
ARMS RESET
YOUR
&ABS
ADD 10CM TO
YOUR TRICEPS
BODY
(IN FIVE MOVES)
LEVEL
UPIN
SHRED A 6-PACK LOCK
IN 7 STEPS • Bust
HACK YOUR FAT Stress
HORMONES • Save
4
Time
• Beat
Loneliness
MUSCLE-
BUILDING
SMOOTHIES
09275
SCOTT PARKER
COVER GUY &
CHEF ON HOW
HE MADE HIS
9 771027 687000 COMEBACK
From the editors of Men’s Health magazine
ON
SALE!
NOesW
now or at
in stor .mh.co.za
plus
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O N LY R 1
N O W E I G H TS , N O N O N S E N S E . W I T H T H I S 1 0 0 PAG E B O O K ,
TA P I N TO T H E FAT - S L A S H I N G, M U S C L E - B U I L D I N G P OW E R
O F B O DY - W E I G H T WO R KO U TS TO B O O ST YO U R G A I N S – FA ST.
CONTENTS
COVER STORIES
P.82
THE MAKING
OF MAPS
MAPONYANE
How the 30-year-old
19 THE IRON CHEF entertainer built an
Cover Guy Scott Parker illustrious career.
made a strong comeback
after his life was derailed
by a serious illness.
24 RESET YOUR BODY

Make good on your 2020
weight-loss goals with
these five moves.
26 SHREDA 6-PACK
IN7STEPS
The key to an impressive
midsection is to work
smarter, not harder.
28 4 MUSCLE-
BUILDING
SMOOTHIES
Upgrade your post-workout
shakes with these protein
packed recipes.
34 HACKYOURFAT
HORMONES
How these complex
chemicals can aid your
weight loss.
74 BUST STRESS
Phone a friend to help
shoulder the burden.
79 BEAT LONELINESS
Why staying connected is
more important than ever.
88 ADD 10CM TO
PHOTOGRAPH BY GARRETH BARCLAY
YOUR TRICEPS
The ultimate training
guide for bigger arms.
108 SAVE TIME

The busy man’s guide to
not squandering what
matters most.
CONTENTS Danielle Weakley Editorial Director
P.41
FIRE IT UP!
Improve your
Robert Cilliers Editor & Creative Director
WANITA NICOL Deputy Editor
KELLEIGH KOREVAAR Managing Editor
AZEEZ JACOBS Fashion & Grooming Editor
NADIM NYKER Digital Editor
backyard braai this MARK ARENDSE Art Director
Heritage Day. MEGAN FLEMMIT Health & Wellness Editor
KIERAN LEGG Contributing Editor
KIRSTEN CURTIS Contributing Digital Editor
THAAQIB DANIELS Content Producer
NADIA EKSTEEN Fashion Assistant
HOLLY MASANGANYE Design Intern
Shared services: Kerry Nash (Production Manager)

James Garaghty (In-House Photographer)
Amina Essop (Office Administrator)
CEO MEDIA24 Ishmet Davidson

CEO PRINT MEDIA Rika Swart
GENERAL MANAGER, LIFESTYLE Minette Ferreira
CMO MEDIA24 LIFESTYLE Nerisa Coetzee
CFO, LIFESTYLE Jameelah Conway
FINANCIAL MANAGER Melanie Leeman
54 Learn the eight (new)

UPFRONT rules of fight club and finally
MEDIA24 LIVE
HEAD OF SPONSORSHIPS Nikki Ruttimann 011 713 9147
(nikkir@media24.com)
10 Ed’s Letter: This is the world fight fair. COMMERCIAL HEAD OF EVENTS: Francois Malan 021 406 2376
(francois.malan@media24.com)
we live in. 57 Discover the caffeine dream
MARKETING MANAGER Andile Nkosi 021 406 2257
(andile.nkosi@media24.com)
12 A closer look at how we’re team with this month’s buzz list. COMMERCIAL TEAM
spending our free time now that COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 406 2217
(gerda.engelbrecht@media24.com)
we’re all social distancing. COMMERCIAL MANAGER Lise Coetsee 021 406 2358
14 A quick guide to manscaping MH STYLE (lise.coetsee@media24.com)

STUDIO CREATIVE DIRECTOR Michael De Beer - 021 406 3512
(Mike.DeBeer@media24.com)
and the protocols you need to 59 Handle whatever weather this
get your body ready for spring. season throws at you with these CIRCULATION SALES AND SOLUTIONS
CIRCULATION MANAGER Riaan Weyers 021 443 9964
16 Planning to invest? Read this spring jackets. SUBSCRIPTION MANAGER Jenny Marinus (jenny.marinus@media24.com)
For any queries, please phone 021 406 2121
expert advice to thrive even when 62 Invest in one of these Subscription enquiries: 087 353 1300
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Web: www.mysubs.co.za/magazine/mens-health
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MH BODY 65 Grooming Awards: The
REPRODUCTION Media24 • PRINTING Novus Print
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23 This power move will strengthen best products for the job, the Copyright © 2009 Media24 (Pty) Ltd. All rights reserved. No part of
your back, define your shoulders and environment and your health this publication may be reproduced, stored in a retrieval system
or be transmitted in any form or by any means, electronic or mechanical,
chisel your core. without prior permission by Media24 (Pty) Ltd.
30 Hate running? Use these six

tips to find your feet and get one
MH UPGRADES Men’s Health does not endorse the use of chemical or related slimming products
that promise instant or long-term results. Slimming products should not be used as
a substitute for a healthy diet and/or exercise. All prices recommended retail selling price.
step ahead. 70 These businesses flipped

the script to survive (and thrive)
36 Boost your performance whether MAGAZINES INTERNATIONAL
during lockdown.
you’re training or not. SVP/EDITORIAL & BRAND DIRECTOR Kim St. Clair Bodden
DEPUTY BRANDS DIRECTOR Chloe O’Brien
MH LIFE MH MIND EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks
76 We asked some experts how Global Editions / INTERNATIONAL EDITORS

44 The best gear to hit MH home to navigate loss during this AUSTRALIA Scott Henderson, CHINA Yuqing Feng, CROATIA Krešimir Šego,
headquarters. difficult time. GERMANY Arndt Ziegler, HUNGARY Zsolt Ribansky, ITALY Piero Bacchetti, JAPAN
Kazushige Ogawa, KOREA Seungkwan Baek, LATIN AMERICA Victor Martinez
46 Hit your 30/10 target with a fish 80 What happens when you Ranero, MIDDLE EAST, NETHERLANDS Olivier Heimel, POLAND Piotr Makowski,
PORTUGAL Pedro Lucas, RUSSIA Max Semelyak, SERBIA Stefan Tosovic, SPAIN
on the braai. become anxious. Jordi Martinez, UNITED KINGDOM Toby Wiseman, USA Richard Dorment
PHOTOGRAPHS BY KYLE RM JOHNSON
48 Make moonshine shine again

with these local picks.
50 Dive deep into the motorsport-
FEATURES
derived gubbins that make 96 Fill up on premium fuel with
your car go. these high-octane recipes.
EMAIL: tellmh@media24.com TWITTER: @MensHealthZA
53 Our Girl Next Door talks 102 Tools that will help carve FACEBOOK: MensHealthSA INSTAGRAM: @menshealthza
domination. a rock solid core. YOUTUBE: Men’s Health South Africa
8 MH.CO.ZA Sept/Oct 2020

LETTER FROM THE EDITOR
May 1997 . The first issue of

South African Men’s Health.
PHOTOGRAPH BY GARRETH BARCLAY PHOTOGRAPH BY BYRON KEULEMANS
New Beginnings THIS MONTH WE’VE GIVEN YOU TWO COVERS;

MENSWEAR
which means twice the wisdom, lessons and tried-and-tested advice from
our cover guys. There’s Maps Maponyane (@mmaponyane), a man who has
become a household name in just over a decade. Turn to p.82 for his formula
for success. And then there’s Scott Parker (@scottparker1987), the fit chef
whose life was upended after suffering a pulmonary embolism. He came back
stronger, more focused and with greater purpose (p.19).
Our cover guys exude true grit, the type of resilience you build with drive Men’s Health Menswear Collection.
and determination. In these difficult times, it’s an important skill. The 12 years of the only private menswear
showcase in the country and the launch
pandemic has devastated our economy, and the publishing industry wasn’t of our annual spring Guide To Style,
spared. More than half of SA’s biggest mags have already closed their doors. under direction of our esteemed fashion
editor Azeez Jacobs, established us as an
And in the wake of the coronavirus’ relentless spread, Media24 made the authority on fashion.
decision that it was no longer economically viable to publish internationally
licensed brands. Yep, that means us. Dark times… but this isn’t our curtain
call. The support from our readers (and advertisers) has been nothing short
of mind-blowing. We have a powerful brand; one that can change lives and
inspire. True to the spirit of our brand, we won’t stop fighting. It may be under
another guise, but we will flourish. Watch this space. As we make moves, we’ll
keep you posted if you sign up for our newsletter at mh.co.za/newsletter.
After more than ten years as creative director, it is a privilege to be at the
helm of the most successful men’s magazine to ever exist in this country.
I enlisted two former editors, Jason Brown and
Arthur Jones, to highlight some of MH’s biggest
successes and ground-breaking moments.
What you see on the right isn’t a farewell,
it’s a toast; a true celebration. With utmost
gratitude I want to thank the incredible MH
team for their passion and commitment to
building a brand that makes us all better men.
Rugby Covers. Always pushing the
boundaries, like with our five-cover
Instagram gatefold for the 2011 World Cup, featuring
@robdcilliers Pierre Spies, Juan de Jongh, Tendai ‘Beast”
Mtawarira, Bismarck du Plessis and Morné
Steyn. Rugby has always been part of our
DNA. Other players to join the MH Cover
Reader Advisory Hall of Fame include captain Siya Kolisi,
Following the advice on pages 88 to 95 may put serious Francois Hougaard, Jesse Kriel,
strain on your T-shirt sleeves. MH takes no responsibility JJ Engelbrecht, Werner
for any items of clothing that need upsizing. Kok, Eben Etzebeth
and Jan Serfontein.

#BET TERMANPROJECT
The Body Issue. Over the years, Olympians like Akani

Simbine and Rocco van Rooyen taught us how to optimise
our bodies to reach the gold standard.
T H E O LY M P I A N S
Taking a stand against gender-based violence. Seven celebs showed that it’s never too late to do better.
MH TV AD
We’ve been fortunate to shoot In 2013 minimalist

global superstars like Tom subscription covers were
Hopper and Sam Heughan. all the rage.
Better Man TV ad. This was the first time

a traditional magazine brand created its
own TV ad. It proved that MH as a brand
could work across all media channels.
A R T H U R J O N E S , Editor 2016 - 2019
Our July 2020

cover was
probably the
only MH selfie
cover, ever.
We’ve had 3 doggie covers, The couple covers’ curse. Working on the bumper 200th special issue in June
including a rescue who was Of the 11 we’ve had on the 2014, and producing a record-breaking 340-page mag
adopted within hours of the cover, only one couple has (that was apparently too heavy to post to subscribers).
mag hitting shelves. survived the spotlight. JA S O N B R OW N , Editor 2001 - 2004 & 2010 - 2015
M H C OV E R G U Y C O M P E T I T I O N W I N N E R S
2011 2012 2013 2014 2015 2016 2017 2018 2019

Gregg Hammond Johry Batt Casey McDonald JP Lamont Angelo Picoto Marco Klue Jason Smith & Buntu Matshaya Tawanda Tadzimirwa Mnqobi Kunene
MH.CO.ZA Sept/Oct 2020 11

HOWDOYOUR
THIS
MONTH
THANKS TO SOCIAL DISTANCING, WE’VE ALL STARTED USING MORE ONLINE
PLATFORMS THIS YEAR. HERE’S HOW THEY STACK UP. / BY THAAQIB DANIELS
fi t quarter of the year,

streaming giant Netflix saw
nearly 16 million new signups.
During that time they released
the true-crime documentary
Tiger King, which rapidly
became a pop-culture
sensation, along with reality
show Love Is Blind and a new
season of Money Heist.
LOCKDOWN
Gains
Loading
Between 22 and 28 March,
downloads of fitness apps spiked
37%
The percentage of
AND LOADED
Activision Blizzard, the suits
behind some of our favourite time
respondents in a recent killers – including Call of Duty,
by 45% globally. The money spent Nielsen syndicated study Overwatch, Doom and, ahem,
Face To Face on these apps by consumers also on South African Candy Crush Saga – reported that
More than saw an uptick of 10% more than consumer behaviour 407 million people had played
300 million people the weekly average in January and during lockdown who said
their games online each month in
used the Zoom app on 21 April February. India had the highest that they are doing more of
the first quarter of 2020. And
2020. The company reported jump in consumer spend on their shopping online.
when you consider that the
a 50% surge in use of the online fitness apps in the world with latest Call of Duty game
meeting application. Group an increase of 60%.
streaming app Houseparty saw (Source: App Annie Report) Stroke ‘Warzone’ has already
racked up more than 60
50 million signups during April. Of Genius million players
It was the second-most We recommend: Pornhub traffic shot up since it launched
downloaded app of any category Nike Training App, Peebee, by 24.4% on 25 March in March, the rest
over the Easter weekend behind Pumatrac and School when the site offered free of the year is
Zoom, according to App Annie. Of Calisthenics Premium memberships looking even
to encourage social sweeter for the
distancing. This was the gaming giant.
highest spike amid
a general rise in traffic
as several countries
implemented varying
degrees of lockdown.
Th
he number of Spanish speakers learning
En
nglish using Duolingo (as of April 2020).
Th
he other top language courses on the
ap
pp include German, French and Spanish.

THE BIG QUESTION
without losing my
gains this spring?”
/ MATTHEW, SEA POINT
CRUSH YOUR
GOALS BY STEPPING
OUT OF YOUR
COMFORT ZONE
Nature’s lack of barbells “It doesn’t matter what the stimulus

means that maintaining your muscle is no is: push your muscles to the same point
walk in the park: you have to tinker your and you’ll reap the same rewards,”
workouts at the grass roots to retain results. explains Mitchison. To achieve
First, rather than dragging your this, try pushups, or trap a
dumbbells across the lawn, opt for some towel in the top of the garage
explosive bodyweight moves. “Think jump door and start rowing.
squats and burpees,” explains Andrew If you’re gunning for
Mitchison, elite personal trainer and single-digit body fat this
co-founder of Gym in the Park. “These full- summer, park laps already
body exercises will maximise your muscles trump treadmills. Due to
by targeting their fast-twitch fibres.” Danish the lack of wind resistance,
researchers at the University of Aarhus machine runners need to
agree: they found that these drills harvest push 15% harder to burn the
6% more muscle power than standard same number of calories as they
weight training. would do outdoors, according to a that simply soaking up the sun’s vitamin
Next, rev up your reps. And we mean University of Milan study. D spikes your testosterone, levelling-up
all the way up. McMaster University scientists You needn’t feel guilty about taking your lean mass. Just make sure you don’t
found that reaching exhaustion with low- a breather mid-route, either – as long as absorb too much: your Herculean gains
weight moves delivers the growth you would you stay out of the shade. won’t look nearly as impressive
glean from low-rep weights-room work. Research published in Plos One suggests in a shade of lobster.
GROOM SERVICE WORDS: THOMAS LING | PHOTOGRAPHY: JOBE LAWRENSON | ADDITIONAL

PHOTOGRAPHY: SUN LEE, STUDIO 33 | ILLUSTRATIONS: NICK HARDCASTLE
Every man has
shaved his head
in lockdown,
BUT WHAT
ABOUT BELOW BACK FEET CHEST
THE NECK? “This is an area where clean cut “Some toe hair is perfectly fine, but “Don’t get carried away – you don’t
– Gary, Rosebank rules. Use your clipper, set to if it looks like you’ve just stepped want to end up looking like a Ken
around grade three, then wax. Your out of Hobbiton, you should take doll, especially since you can
back is not an easily accessible immediate action. Waxing beats use hair to your advantage by
area, so unless you’ve got arms like shaving, as it lasts longer – up to adding definition to your physique.
Let The Refinery’s Marcus Allen Mr Tickle’s, find a friend to help six weeks when it is done With clippers, taper from longer
guide you in the requisite you. You will need decent leverage effectively. Sans shoes, toe stubble over your pecs to shorter towards
manscaping protocols before you to remove the hair cleanly.” is even worse than hobbit feet.” your pits and abs.”
get your kit off this spring.

INVESTOR
ASK
THE INVESTMENT
POTENTIAL
What makes a good
investor? We took
STRAIGHT-UP ADVICE FROM A STAND-UP GUY, EVERY MONTH. / BY KIERAN LEGG
stock, here’s how the
numbers landed:
invested in the top theirs and start a conversation

10. The team behind with them right way.
dcx10.com (which
includes financial Investing is intimidating,
entrepreneur, Michael and I’m worried about making
Jordan) is a group mistakes that will cost me
of people who I trust. serious money. What are a
They know a lot more few common mistakes first-
about this stuff than time investors make and how 1. Play Dead
I do. So I outsource my can I avoid them? A Fidelity customer
investment in crypto Start small and make your early audit found that the
assets to them through mistakes with small amounts best investors aren’t the
the DCX10, which of money. As you build up your spreadsheet tinkerers or
I keep below 5% of my confidence and your investments risk-hungry, bourbon-
portfolio. I know I won’t grow, be sure to diversify your fuelled banking types.
miss out on the next investment (spread it around) In fact, the opposite is
Amazon if it comes properly so that when you do make true. Those raking in the
from the crypto asset mistakes – and everyone does most cash were either
industry. – it doesn’t cost you too much. inactive or dead. The
Celebrate your failures, learn from lesson: don’t meddle,
I just lost my job and I’m them and try not to make them let it mellow.
MEET CHARLES not sure how to best manage for the same reasons again.
SAVAGE my savings until I land back
on my feet. Got any tips for My dad always told me
As theCEOandfounder rationing out my nest egg that no matter what, buying
of Easy Equities, a low-cost in tough times? property is always a good
Losing your job is crazy tough. investment. Is this true? And
investment platform that Savings are there for exactly what should I be looking for?
gives users the chance to the moments in life where shit I love property and I’ve always 2. Take a Risk
hedge their bets in SA, US happens you couldn’t predict. done well owning it. But I do hate A University of British
My only advice is to cut back the hassle of being a landlord. Columbia study found
and Australian markets, to the bare essentials and spend Importantly, property doesn’t rank that novice investors
Charles understands what as little as you can, work on a ahead of owning equity (shares), were more likely to
it takes to turn money into side hustle and do everything which has proven over decades make safer, more
in your power to get back into to provide the best investment diversified decisions
the motherlode. Planning employment. If your side hustle returns on offer. That said, a good when encouraged to
to invest? Here’s his shoots the lights out, you’ll have portfolio of investments should gamble. While a little
advice for thriving even options you didn’t have before. always include a healthy dose bit of risk can go a long
of property (10%-20%). way, the authors advise
when the chips are down. I’m 10 years away from newcomers to do their
retiring but I’m worried I struggle with saving research and consult
My friends are buying I won’t have enough in my money. For me, the instant with an expert before
cryptocurrencies, but I’m pension to live comfortably. gratification of buying pulling the trigger.
wary – are these digital Any ways to bolster these something right now
coins a safe bet or funds to make sure I won’t outweighs the long-term
a massive gamble? have to sacrifice my quality benefits. How can I get myself
I think the future of money looks of life? to see the bigger picture?
more like crypto. The problem This is where retirement savings Do the maths. I did this with
I have is that I haven’t yet worked really come into focus. Sadly most my then 12-year-old son. I took
out which one. It really feels people leave it to the last 10 years an iPhone that he desperately
like the dot-com days back in to work out that enough is not wanted, with a price tag of R10 3. Watch the Clock
2000 when I was convinced enough. There are really only two 000, and asked him what that Riding the rollercoaster
that e-commerce was the future, things you can do to boost your would be worth in 50 years, of the stock market’s
but I didn’t end up buying any outcomes. Option A: increase based on an average rate of inevitable peaks won’t
Amazon shares. So this time the risk of your investment; or, return of 12% compounded, just give you anxiety.
I’ve taken a different approach, Option B: delay your retirement which is traditionally what you Turns out, buying low
I’ve bought the DCX10. It’s for a while longer. The right get from SA equities over the and selling high might
essentially an index that takes solution is normally a combination long term. He ran off and did not be as effective
your investment and invests in the of those two. If you find yourself his calculation and came back as letting your funds
top 10 crypto assets, weighted balancing these options on your and professed that his calculator marinate in a diversified
by market capitalisation, and own, I would suggest looking for was broken. Well, it wasn’t… and fund. When you invest is
rebalances your investment from a really good financial adviser. Ask he’s been swapping iPhones for far less important than
time to time so that you’re always people you trust to recommend investments ever since. how long you invest.
IMAGE SUPPLIED
*For more advice follow and engage with @EasyEquities on Facebook, Twitter, LinkedIn and Instagram.

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COMPILED BY MEGAN FLEMMIT
After his life was

derailed by a serious
illness, cover guy and
chef Scott Parker
didn’t just recover,
he rebuilt his
approach to life, food
and getting ripped.
Use his recipe to turn
up the heat on your
workouts and tap
into true grit.
IRON F
WORDS BY KIERAN LEGG • PHOTOGRAPHS BY BYRON KEULEMANS
triggered this knock-on effect of QUICKFIRE
sinister symptoms, and countless
consultations, he was dealt another QUESTIONS
blow: they had found blood clots Best local eatery?
in his body. Test Kitchen.
“I was feeling very ropey. And Eating out or
I’m a seriously healthy guy, it was cooking at home?
just such a surreal experience, a real Cooking at home
(because I can’t bloody
shock to find myself in hospital and eat out.)
hearing this news,” he says.
For Scott, it felt like the whole Gordon Ramsay
or Jamie Oliver?
world had toppled around him. Ramsay. No contest.
He had gone from gymming and
MasterChef
running to… well… “This. In that
or Chopped?
moment it was a whirlwind and MasterChef.
NG A CHEF I didn’t know what the future was
Protein shakes,
doesn’t just arm you with the skills to going to look like.” yay or nay?
materialise jaw-dropping dishes out of He was put on blood thinners to No. I get the protein
whatever is lying around in the fridge. prevent the clots from advancing to I need from my diet. Plus,
shakes make
If you’re the type of guy who wants to be his heart. Months later, he would your farts smell.
healthy, strong and look the part, this find out his condition is genetic, and
toolkit makes you more than just a man he would have to take blood thinners Staying sane during
lockdown?
counting macros; you’re now an architect for the rest of his life. It means no Set yourself goals. And
with the ability to design each plate to contact sports. It also means if he’s eat steak and drink red
deliver the perfect balance of nutrition cut, he could bleed out. For a chef, wine on Fridays. Get your
hands on some truffles.
and taste. With a combo of CrossFit and that means being extra careful
good – read: really good – eating, chef Scott with a knife. While this diagnosis Annoying
cooking trend?
Parker had forged the type of body all men threatened to derail his life, Scott
Everyone keeps making
strive for. At the beginning of this year saw it differently. It was a chance bloody banana bread.
he was 32, working his dream job as the to adapt. As he had always done, he
Cheat meal?
product development manger for culinary asked himself: “What do I need to Pizza. Pizza. And pizza.
F
innovation at Woolworths, and close to do to get to where I want to be?”
the best shape of his life. He had his year How do you take
your coffee?
mapped out. He knew which PBs he was UEL THE FIRE Americano. Black.
going to crush, the types of dishes he wanted Scott is no stranger to hard
Home workout
to create, and challenges he wanted to work. He’s been working
power-up?
tackle. What he didn’t expect was to find in kitchens since he was Weighted vest.
himself confined to a hospital bed after 16. It’s what he prefers to
suffering a pulmonary embolism. call “graft” and how as a
It was the end of January. Scott had gone 21-year-old he was named head
out to walk his dog when he was rocked chef at Midsummer House in Cambridge,
with a series of chest pains. He was dizzy, a two-Michellin star eatery. It started when
and feeling incredibly nauseous, like he’d he finished school and enrolled in college
woken up nursing a secret, killer hangover. in London. During the day, he attended
Scan to donate
He barely made it home before collapsing on classes, and in the evenings, he’d whip on to Infinity
the floor. That’s where his wife found him his chef’s jacket and work at any kitchen Culinary
when she returned later that day. The trip that would have him. “I’d cram as much Training (in
partnership with
to the hospital was a blur. as I could into a single day. I’d sleep in the Woolworths) to
“I was admitted with severe car, shower at college, iron my chef’s jacket help Scott and
dehydration,” says Scott. “The doctor and put in the hours,” he says. Sometimes his team create
nutritious meals
told me I suffered a mild heart attack.” that meant he would only get a few winks, for shelters,
His kidneys had also failed momentarily. sometimes he’d power through the night. homes and
He was lucky. It could’ve been worse. When he wanted to change direction, he settlements in
Cape Town.
After frequent tests, back-and-forths started knocking on doors. “You knock on
over whether something he’d eaten had enough doors, soon one or two of them will

BODY
open,” he laughs. His success is down,

in part, to his talent. But it’s also due to his
dedication and drive. Along his journey he’s
worked at top spots such as Pied a Terre,
Hibiscus, L’atelier de Joël Robuchon, and
“
Midsummer House (where he was head
chef), restaurants with a combined eight
It was
Michelin stars among
them. He also spent time in
a whirlwind ,
Copenhagen at the world-
famous eatery-slash-science-
I didn’t know
lab Noma. He worked in
Japan, cooking for street
what the future vendors (and around the

language barrier) in his
was going to quest to break out of his

background in traditional
look like. French cuisine. But at age
23, that hectic pace finally
caught up with him. He
was burnt out and ready
for something different. It’s how he found
his way into the world of crafting elevated
ready meals for the biggest retailers in the
UK. And how, eventually, he made his way
to South Africa to find his calling doing the
same for Woolworths.
So, in a way, staging a comeback from
his health scare and stint in hospital was
somewhat familiar territory for the chef.
While, yes, the diagnosis had upended his
life, the hard work required to turn things
around is a comfort zone of sorts for Scott.
His stay in hospital and the subsequent
healing had hit pause on his training for
six weeks. He’d lost a lot of weight in that
time, and he was handed a new set of rules
to accommodate his condition. But, in his
own words: “I’m not going to live my life
wrapped in cotton wool.”
“The doctor warned me against
strenuous exercise,” says Scott. “I couldn’t
bring my heart rate over 60%.”
He returned to CrossFit, but instead
of tackling each movement at a frenetic
pace, he “walked” through everything.
“In the moment, yeah, it seems a bit silly.
Especially when tempo is such a big part
of CrossFit. But I needed a routine. I’d
make sure my heart rate didn’t elevate at
all, at least initially.”
But over time, he’d bring his heart rate
up. Five percent the first week, then another
seven the next. His time in hospital had
made him more conscious of his body,

BODY
something that, despite his disciplined
zest with Maldon
commitment to keeping it in peak INGREDIENTS
salt. Set aside.
condition, he had taken for granted. 2 SKINLESS HAKE
FILLETS, PIN BONED 3/ In a large hot pan,
He stopped drinking alcohol for nearly add a touch of olive
200G TENDERSTEM
100 days. He tried intermittent fasting, oil and lay the fish
BROCCOLI
keeping track of how it impacted and skin side down. Place
1 BAG OF WOOLWORTHS the broccoli around
ultimately benefited his body. And 7-GRAIN MEDLEY the fish. Cook for
probiotics, which he took during his ½ AVOCADO three minutes, or
recovery to replace the depleted bacteria until the skin takes
1 LARGE TOMATO, DICED
on a caramelised
in his gut that had been ravaged by 1 SMALL CUCUMBER, appearance, then
various medications, are now a staple DICED turn over the fish and
part of his diet. “I can make my own 1 LEMON, JUICE AND ZEST broccoli to cook for
another 1-2 minutes.
kimchis, fermented cabbage; I started OLIVE OIL
Finish with lemon
making all my own fermented foods, MALDON SALT juice, parsley and
really tuning into what nutrition was PARSLEY (OPTIONAL) Maldon salt.
doing for my body.” 4/ To plate: Spoon

In his journey from chef to architect, your salad out and
Hake Fillets and

METHOD lay your fish on top
Scott was now adopting a scientific of the grains. (Lay
1/ Warm the bag of
Grain Salad with

approach. Within seven weeks he was grains for 90 seconds; the broccoli around
lifting the same numbers as before the dice the avocado, the fish). Pour the
Tenderstem Broccoli tomato and cucumber remaining pan

incident. A few weeks later, he was clocking juices over to finish.
into bite-sized chunks.
new PBs. Even when the pandemic Optional: Add feta
plunged SA into an indeterminable In his pursuit to cut down on red meat, but ramp up his 2/ Mix the grains and toasted seeds for
protein intake – this fish feast is Scott’s go-to. dish. and veg, add lemon a bonus hit of protein.
lockdown, he converted his garage into
a shrine to iron, sweat and raw gains.
Setting goals during this quarantine cook up hearty, nutritious and balanced
phase was the chef’s saving grace. meals for those in need. It started as
Working from home, there were always a passion project for the chef when
THE FLAVOURFUL FIVE

weights to lift, kilometres to run and essential workers were first authorised
ways to tinker with and refine what he to return to their workspaces. When he
was putting into his body. Whip up delicious meals in a squeeze, started, he bought boxes of ingredients
with Scott Parker’s chef-approved
“If I want to wake up at 5am and do kitchen essentials. and cooked 60 meals. He knew he could
a 5km row, I can,” he says “I love having
the freedom to just do my own thing.
• 1 •
do more. The next week, he whipped up
1000. Each week, he recalibrated the
I have a whiteboard downstairs to hold Fresh Lemons recipe, perfected the processes, trained
“A squeeze of lemon juice on anything,
myself accountable. I’m training more whether it’s a grilled chicken breast, staff, and – with the determination of
now than when the gyms were open.” steak or fish will elevate the flavour. Zest a dedicated CrossFit convert – aimed
As he worked on improving himself, the lemon peel for a dash of freshness.” to crush the previous week’s record.
his pursuits began to turn outwards. • 2 • At the time of going to print, Scott and
WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHIL HAYNES I MODEL: LUIS YOUNG AT W

He started doing challenges to raise Sriracha Sauce his team have cooked 230 000 meals,
money for charities. Impossible pushup “Sweet, sour, spicy; it’s not just a finish- each destined for its 15 beneficiaries,
goals and around-the-world runs where er. You can use it to marinade meats or including an NGO in Philippi, shelters
add spice to your curries.”
runners in different countries strung in Athlone and Woodstock and informal
together their combined mileage for • 3 • settlements in the Bo-Kaap.
formidable tallies. Being busy felt good. Miso Paste “I was knocked down by an illness,”
T
But doing good, felt even better. “It goes with anything and is the perfect says Scott. “And I felt I needed to rebuild
base for soups and dressings.”
4
with a real purpose. I spent so much of
HE GOOD STUFF • • my career being selfish. Being a chef,
Right now, if Scott isn’t at home Parmesan in many ways, is a hugely selfish career.
or pumping iron inside his “A beautiful umami hit. Just shave I missed birthdays, I missed funerals –
it over your next omelette and thank
garage-turned-gym, you can me later. My go-to breakfast: omelette even my granddad’s – because I was
find him at Woolworths’ Head with shaved parmesan and a healthy so focused on the climb.
Office’s product development splash of sriracha.” “I’m older now, I need people around
kitchen in Cape Town. It’s here that
Scott, and a group of dedicated staff,
• 5 • me to support me. But more than
anything, I want to support others.”
Maldon Salt
“A flaked salt that finishes any dish perfectly.”

BODY
#TRYTHISNOW
THE BEST
The V-Up START HERE
EXERCISE
YOU’RE
And P 1 SIT
COMFORTABLY
Sit on the floor, your
NOT DOING
MASTER THIS
S MOVE AND YOU’LL knees slightly bent,
STRENGTHENN YOUR LOWER BACK,
DEFINE YOUR
R SHOULDERS, AND
CHISEL OUT Y
YOUR ABS ALL AT ONCE.
holding a kettlebell
at your right shoul-
der. Hold your left
2 FORM A FLYING V
Balancing on your glutes,
lean your torso back and
arm out to the side to raise your feet off the ground,
steady yourself when extending your legs up and out
the hard part kicks in in front of you slowly and with
(and it’s coming). control. Find your balance –
this is the starting position.
You’ve
Y WHAT YOU’LL
done plenty of exeercises GAIN...
that can help you earn
six-pack abs. But have
h
you ever done a move
that carves out youur core
and helps you scullpt
your shoulders, tooo? Get Six-pack abs
ready to learn onee. The
V-up and press does more
than build muscle in all
the right places. It’ll also
3 TUCK
YOUR KNEES
Hold your core tight to avoid
protect you from injuries wobbling, then contract your
abs and breathe in, crunching
and insulate you against Boulder your knees to your chest.
lower-back and hip issues shoulders Exhale and reverse the move.
while tightening and
improving your posture.
Is there anything this
PHILIP HAYNES. STYLING: ABENA OFEI | GROOMING: NATACHA SCHMITT | MODEL: CHRISTOPHER WHITLOW/ANDI PETERS MODELS
move can’t do? “The

exercise forces you to
engage your obliques, the Perfect
posture
muscles that run from
your hips to your rib cage,”
says trainer Ben Bruno.
The key, he says, is to keep
a steady torso. That’s a
lot harder than it looks
when you’re pressing a
kettlebell, challenging
both shoulder strength
and stability. But who said 4 PRESS TO IMPRESS
Slowly press the kettlebell
overhead. Pause, then lower
building muscle was easy? it slowly. Re-balance before the
Do 3 sets of 10 reps per next rep. Do 10 reps, then switch
side twice a week. the kettlebell to your left hand.

BODY
Reset Your Body

In Five Moves
REWIND MONTHS OF LOCKDOWN INDULGENCES
AND MAKE GOOD ON YOUR 2020 WEIGHT-LOSS
RESOLUTIONS WITH THIS SHORT AND VERY SHARP HIIT
CIRCUIT. IT’S AN EXTREMELY STRONG START.
02A 03A
01B
02B
2
WORDS: TED LANE | PHOTOGRAPHY: PHILIP HAYNES I STYLING: ABENA OFEI I GROOMING: JODIE HYAMS
QUICK-FIRE
CALORIE BURN
By targeting the larger muscle DUMBBELL SKIER DB PRISONER
groups in your lower body and SWING SQUAT
rocketing your heart rate, this 1 set of 45sec, 15sec rest 1 set of 45sec, 15sec rest
Begin with a set that zones From the same starting
workout maximises calorie burn and in on your glutes and core. position, lift your arms
creates an oxygen debt to spike your Standing with your feet at behind your head (A).
metabolism for hours after you’ve shoulder width, dumbbells With your torso upright,
at your sides, hinge at your push your hips back
collapsed in a puddle of sweat. Grab hips to swing the weights and sink into a squat
a set of dumbbells and perform each behind you (A). Contract (B). Pause, then push up
exercise every minute, three times your glutes to thrust through your heels and
forward and stand tall, explosively stand back up
in total. You’ll incinerate a lot of propelling the weights up to the starting position.
calories in just 15 minutes. Let’s go. to your shoulders (B). Go all out for 45 seconds.

YOUR TRAINER
Faisal Abdalla
is the master of
going harder and
03B
03 faster to make
you both fitter
and stronger.
04B
4
05A
04A
05B
DUMBBELL DUMBBELL BURPEE OVER

HIGH PULL DEVIL PUSHUP DUMBBELL
1 set of 45sec, 15sec rest 1 set of 45sec, 15sec rest 1 set of 30sec, 30sec re est
Now, target your whole Holding the dumbbells, Place the dumbbells to one
body. Standing with your hinge your hips and lower side and get into a plank
feet at shoulder width, your arms to the ground. position. Drop you ur chest
push your hips back and Kick your feet back into to the floor (A) and
d then
slightly bend your knees, a plank (A). Complete push up to standingng before
letting the dumbbells a pushup and jump onto jumping sideways over the
hang just below your your feet, swinging the dumbbells (B). Keep repping
knees (A). Stand up tall, weights overhead from out burpees, jumping side
pulling the weights up between your legs (B). Keep to side. Make the most of the
to your shoulders (B). up the momentum as you extra rest, and take on the
Reverse and repeat. move into your next rep. circuit twice more.

BODY
THE MH ULTIMATE SERIES
Seven Steps to Amazing Abs

THE KEY TO AN IMPRESSIVE MIDSECTION: WORK SMARTER, NOT HARDER.
/ BY SEAN GARNER AND EBENEZER SAMUEL
HERE’S A SECRET about six-pack abs: you don’t actually need six cubes of muscle in your
abdomen to live a happy and productive life. You do, however, need an all-around great core
workout if you want to fix your posture, avoid injury, and, oh yeah, look pretty damn good
on the beach. That’s where certified strength and conditioning coach, Andy Speer, comes
in. Speer’s devised this programme that’ll make your torso rock solid.
DIRECTIONS: Train 5 straight days, then rest 2 days. Do this workout

3 days a week, with heavy-weight workouts in between. On your first
heavy-weight day, do 4 sets of 10 deadlifts, then do 30 minutes of
running. On your second, do 4 sets of 10 lunges per leg and 4 sets of
10 dumbbell rows per arm, then jog for 30 minutes. Begin every workout
with a warmup: 1 minute of jumping jacks and 5 reps of cat-cow stretches.
(c)
THE WORKOUT
Do this as a circuit. In weeks 1 and 2, do Keep your
each move for 30 seconds, then rest 15; core tight
through
do 3 rounds. In weeks 3 and 4, work for the drill!
45 seconds, then rest 15; do 4 rounds. (b)
1 Two-Step Getup
Lie on your back, a dumbbell in your right
hand directly over your chest, right knee bent.
This is the start (a). Press the bell upward, propping
yourself onto your left elbow (b). Pause. Push your
torso off the floor (c). Pause. Return to the start.
Do 1 set on each side before doing the next move. (a)
EB SAYS:
Never take your eyes
off the dumbbell. This
will help you keep
the bell (and your
shoulder) stable.
(b)
(b)
(a)
(a)
2 Ab Runner
Lie on your back, hands touching 3 Weighted Hollow Hold
Lie on your back, feet together and arms
EB SAYS:
Your main focus:
KYLE HILTON (SAMUEL).
your head, feet together (a). Sit up and extended behind you, holding a light dumbbell keeping your lower
simultaneously bring your left knee toward (a). Raise your arms off the floor; simultaneously back pressed to the
your chest; try to touch it to your right elbow raise your legs 5 centimetres off the floor (b). floor. Can’t do it?
(b). Pause and squeeze your core, then return Contract your abs, driving your lower back into Bend your knees
to the start. That’s 1 rep. Repeat on the other the floor. Hold until time is up. Too hard? Ditch and bring your arms
side; gradually picking up speed on each rep. the dumbbell, but keep your arms extended. closer to your torso.
26 MH.CO.ZA Sept/Oct 2020 PHOTOGRAPHS BY ALLIE HOLLOWAY

YOUR MUSCLE MASTER
Ebenezer Samuel, is a certified strength
and conditioning expert who has trained
with professional and Olympic athletes.
FEATURED TRAINER Sean Garner, is a personal trainer

who specialises in efficient full-body workouts. He also
runs Project Dadbod, which provides workouts for busy
4 Side Plank Leg Lift
Set up in a left side plank, legs
straight and feet stacked; your left
dads.
elbow should be directly below your
5
left shoulder, core tight. This is the Inverse Crunch
start (a). Maintaining this position, Lie on your
lift your right leg as high as you can back, hands by
(b), pause, then return to the start. EB SAYS:
Avoid using your sides and feet
That’s 1 rep. Do 1 set on each side together. Raise your
before doing the next move. momentum by
keeping it slow: (b) legs so your thighs
2 seconds up, are perpendicular
2 seconds down. to the floor, then bend
at the knees. This is
(b) the start (a). Tighten
(a) your lower abs, lifting
your hips off the floor
(b); focus on driving
the contraction with
your abs as you do
this. Lower back to the
start. That’s 1 rep.
(a)
CONDITIONING FINISHER
Set a timer for 8 minutes. During odd-numbered minutes,
do a set of the first exercise as quickly as possible with good (b)
form, then rest until the end of the minute. During even-
numbered minutes, do a set of the second exercise, then rest
until the end of the minute.
1 Renegade Row
Set up in pushup
position with your (a)
hands on dumbbells
that are directly under
your shoulders (a).
Do a pushup (b). After
you return to the start, (b) (a)
brace your core and
lift the right dumbbell
2 Dumbbell
Swing
Hold a dumbbell
off the floor; row it
by its head at your
to your right rib cage
hips, feet shoulder-
(c). Return it to the
width apart. Keeping
floor and repeat on the
your core tight, let it
other side. That’s 1 rep;
swing down through
do 4 to 5 reps per set. (c) your legs (a). Now
explosively drive your
hips forward, standing
up and squeezing your
glutes; the momentum
should drive the dumb-
bell up to nearly chest
level (b). That’s 1 rep;
let the momentum of
the dumbbell carry
you into your next rep.
Do 15 reps.

BODY
THE HEALTH SNOB’S GUIDE TO
Shakes
YOUR PROTEIN SUPPS SHOULD TASTE LIKE
VICTORY, NOT ANOTHER ENDURANCE TEST. MIX X UP
YOUR WATER-AND-POWDER COMBO WITH THE ESE
EXPERT-APPROVED RECIPES. / BY MILLIE WES
ST
01 WHIZZ IN THE KITCHEN

Though few self-respecting Saffers would identify with the
gym-culture trope of the shaker-toting bro, many of us regularly
reach for the protein scoop. Many of us take supplements every
day, and we’d wager that it’s not a pleasant experience for
everyone. However, done right, shakes can not only deliver prime
muscle fuel, but also be a delicious antidote to your bland eating
plan. Follow our nutritionist-certified guide and give ’em a whirl.
A WHOLE EGG
Throw it in, shell and all:
it contains calcium carbonate
for strong bones, while the
lining is packed with collagen
for healthy joints. But if you’re
worried about salmonella,
swap it for chia seeds or
white beans. You still get the
ium kick, plus a thicker
othie mix.
B KIWI
This furr reen multivit
has nearl o ouble the
vitamin C of orange.
02
The micro rient plays an
essentiall rrole in keeping you
hy by bolstering your
ta
une system, which can
take a beating during tough
SMOOTHIE
workouts. OPERATOR
There’s no need to chug your shake
C PEANUT BUTTER within minutes of your final rep.
As well as spooning in an
Take your time and head for the
extra punch of protein, the
healthy fats in this delicious kitchen. Personal Trainer Peter scoop. A new blender will help,
addition also help you Parasiliti recommends you give too. We tried 11 and two reigned
maintain testosterone levels yourself a more generous hour’s supreme. The best splurge was the
in your body – a one-two window to sort your post-workout Vitamix A2500i (R12 494, ubuy.za.
combo that fuels serious gains
in both strength and size. nutrition – your muscles are still com) – no other blender matched
at their most receptive to the fuel its ability to pulverise. The
you gulp for repair and faster NutriBullet Blender Combo
D FROZEN BERRIES growth. Next, choose a quality (R5 659, amazon.com) was
The standard mix of
raspberries, strawberries protein. Cheap powders strip away a close second. Though it doesn’t
and blueberries is an all-star the amino acids vital for muscle have the smart blend-timing tech,
combination. They’re full of growth. A new wave of proteins it’s a quick, efficient blitz, and the
antioxidants that bolster the
increases the benefit of every base holds handy to-go cups.
heart health benefits of your
workout. Plus, frozen fruit has
a greater nutrient payload
than fresh.

03
SPIN CLASS
Upgrade these recipes by
using a blender that can
hold twice the volume
of what you’ll be shaking,
says Richard Ludescher,
a food scientist at A B
Rutgers University. The
THE ARNOL SWEET
ET GREEN SMOOTHIE WITH HONEY
PHOTOGRAPHY: CHELSEA KYLE | FOOD STYLING: SUE LI AT HELLO ARTISTS | PROP STYLING: SUMMER MOORE/HONEY ARTISTS | ADDITIONAL PHOTOGRAPHY: STUDIO 33, MICHAEL HEDGE, LUCKY IF SHARP, JOBE LAWRENSON
aeration will break down

any clumps before you THE BLENDER: ARNOLD SCHWARZENEGGER, ACTOR, POLITICIAN, GOAT THE BLENDER: KEVIN CURRY, AUTHOR OF FIT MEN COOK
send it down the hatch. INGREDIENTS METHOD INGREDIENTS METHOD
A R AW EG G In a blender, combine the egg, A KIWI, PEELED Blitz the first seven ingredients
(SHELL OPTIONAL) juice, banana and protein S P I N AC H , A L A R G E until they are well combined.
TA RT C H E R RY J U I C E , powder and blitz until well HANDFUL Pour in the oat milk and spin
50ML combined. Then add the oat H A L F A N AVO CA D O it all again until smooth.
A BA N A N A milk and whizz again until the BIGGEST BENEFITS
M ATC H A G R E E N T E A
VA N I L L A P R OT E I N desired consistency is achieved. P OW D E R, 1 T B S P A payload of vitamins, a buzz
P OW D E R, A S C O O P BIGGEST BENEFITS from the green tea and a hue
LIQUID OAT M I L K , 25 0 M L
A powerhouse of protein, plus R AW H O N E Y, 1 T B S P closely resembling the Hulk.
VA N I L L A E X T R ACT, 1 TS P
ASSETS brain-boosting choline from
the whole egg – and permission UNFLAVOURED PLANT
Whether dairy to shout, “Get to da choppa!” PROTEIN POWDER, A SCOOP
or non-dairy, before blending.
strategically OAT M I L K , 2 5 0 M L
select your
milk to suit
your goals
ALMOND
MILK
Its vitamin E is a
key ingredient in
many anti-ageing
products, so if
you’re training to
look good, this milk
could even help to
reduce wrinkles.
SEMI-
SKIMMED
MILK
Dairy milk actually
has a lot more
carbs than the
alternatives. These
sugars will ensure
C
that your muscles
LEBRON’S CH ATE D
are well stocked.
PLANT-PROTEINN OOOTHIE BERRY BLAST SUPER SHAKE
THE BLENDER: LEBRON JAMES, NBA LIVING LEGEND THE BLENDER: BRIAN ST PIERRE, PRECISION NUTRITION
OAT MILK INGREDIENTS METHOD INGREDIENTS METHOD
Fortified with P E A N U T B U T T E R, 1 T B S P Throw the peanut butter, M I X E D F R OZ E N B E R R I E S, Combine the berries, protein
energising A BA N A N A , F R OZ E N banana and protein powder into 175 G powder, spinach and flaxseed
B-vitamins, C H O C O L AT E P L A N T your blender and blitz. Add ST R AW B E R RY W H E Y in your blender and purée.
this dairy alter- P R OT E I N P OW D E R, A the almond milk and ice P R OT E I N P OW D E R, Finally, add the liquid and
native can provide SCOOP cubes and blend again. 1 SCOOP whizz again until ready.
the extra boost you U N SW E E T E N E D A L M O N D BIGGEST BENEFITS BA BY S P I N AC H , 2 2 5 G BIGGEST BENEFITS
need when training MILK, 250ML A 26g hit of protein, heart- F L A XS E E D, 1 TS P, G R O U N D This delivers 6g of fibre and
hard. Make this your healthy fats and enough energy a substantial chunk of your
I C E C U B E S, A H A N D F U L SEMI-SKIMMED MILK,
regular mixer and to withstand endless Michael 250ML daily fruit and veg requirements.
power on. Jordan comparisons.

How To
Run When
You Hate
Running
If you slog through
the same interminable kilometres
week after week, if you go out too fast,
if your high school coach used laps as
punishment... of course you’re gonna
hate running.
But here’s the thing: running’s not
about banging it out anymore. It’s still
an incredibly efficient cardio workout
that you don’t get with weights alone.
Now, however, running itself isn’t
really the point. It’s just what happens
to be going on in the morning, with
friends. Or at night, when the city’s
yours and you may or may not be
breaking some rules. It’s a game you
play with yourself, a way to test yourself,
a way to find yourself, a way to forget.
You don’t really hate running. You hate
the way you’ve been running. And we’ve
got six cures for that.

BODY
CURE 2:
DON’T RUN, GLIDE.

Running after dark can be freeing, whether it’s a gritty
urban race or a (now socially distant) group training session.
BOUND. AND
But stay safe: stick with the pack; wear reflective gear.
SOMETIMES WALK.
AS THE editorial director of a
group that includes Runner’s
World, I spend more days
than not surrounded by real
runners, so what I am saying
to you is not opinion but lived
and learnt fact: real runners
rarely seem to be running.
They glide. They bound. They
kiss the earth with their tippy-
toes as a courtesy to gravity
rather than a necessity of
physics. I, however, run as
if I got into a brawl with
a much bigger opponent
and am paying for it.
Yet: I run. It’s more efficient
than cycling (my sport of
choice), and it’s easier to
manage when you’re travelling.
I highly recommend getting
the shit kicked out of you by
a run. But you can’t be afraid
to walk. If you only run for as
long as you can actually run,
you’re not going to be out there
CURE 1: long enough to do yourself
Run At Night much good. At first, the only

way I could do a 30-minute
“run” was to run for a few
Add a new level of exploration – or competition – minutes, walk a few, then run
by lacing up after dark. some more. Walking is not
only okay but pretty much
mandatory. Real runners
THERE’S A VERSION of running in which mostly word-of-mouth buzz in which
know this and won’t shame
you don’t wake up early, you don’t pay a small group of people (maybe ten
PREVIOUS PAGE: GETTY IMAGES. THIS PAGE: DAVID OH (NIGHT RUN). LESLIE XIA (TURTLE).
hundreds in race fees, and the finish line, friends, maybe 100 entrants) chase you for not running while you
at least sometimes, is a bar. It doesn’t a win by running between checkpoints run. Anyone else can go suck it,
quite have a name, or at least it hasn’t by themselves, picking whatever route because they’re not even in the
been branded yet. It’s punk rock. It’s they want. There are no closed roads, damn fight.
returning running to the people from the no signs, no aid stations or portaloos. —BILL STRICKLAND
hands of corporate sponsors and type A, Some races are pretty hardcore –
predawn joyless slogs. strategic, competitive, and ruled by local
Call it night running if you want, since studs. Others, like one I did from a bar
that’s when it happens. Many groups start in Brooklyn to one in Manhattan, are less
weekly workouts around 8pm – not too aggressive, and your finish time includes
late for us normies but late enough for the drinking a can of beer.
pack to be defined by the flecks of light That type of gritty night running is the
bouncing off hidden reflective patches on closest you can get to the pure spirit of
clothes, shoes, caps. racing – of grinding your body into the
But there’s another kind of night pavement until you’re doubled over. The
running that really sets you free. It’s streets have quietened down, and you’re
not as much about a time of day as it is out in them on your own. Along with every
about a mindset. These are unsanctioned other runner who shares this passion.
adventures – underground races with —MATT ALLYN

CURE 3: There’s no science yet that says THC or CBD (both of which come from cannabis)
makes you a better runner. But that’s not stopping a lot of runners, who say it
H AV E A L I T T L E helps them either enjoy a long run more or recover better. Pro-cannabis running
CANNABIS groups are springing up across the US, So you can bet SA won’t be far behind.
W I T H T H AT Often they start at dispensaries or CBD shops, which stress that consumption
is optional. “It’s a way to bring people together and raise their fitness,” says Thai
Richards, founder of Rage & Release, which leads twice-weekly CBD runs in New York City. “We’re getting
something accomplished together and pushing one another.” In more ways than one. —MARTY MUNSON
CURE 5:
CURE 4: Run with Friends
Sprint and ABOUT TWO YEARS AGO,
Get It Over With

after I’d put on about five kilos,
I sent a text to two friends at 8am
on a Sunday morning, saying,
“I’m going running at 9:00. Would
Forget 30 minutes. Crash through just six all-out
either or both of you like to join?”
100-metre sprints with two minutes’ rest between each Although we’d never discussed
(you’ll need it) and you’ll be done with all your running running together, I got a “Yup”
in less than 15 minutes. Here’s how. —EBENEZER SAMUEL from one and a “Sure” from the
other. Then I got an “I don’t
1. A TIGHT CORE understand what’s going on” from
A rock-solid core keeps you
the “Yup,” but – too late! – we had
exploding straight ahead. Train 2. EXPLOSIVE ARMS
this with mountain climbers. Do Pump your arms to generate a plan. An hour later, we met up and
3 sets, working for 30 seconds, speed. Struggling? Sit on the ran eight kilometres at the slowest
resting for 30. Avoid the common ground, legs extended, then pace I’ve ever run, and we’ve run
p
flaw: don’t let your butt rise! pump your arms as aggressively l
as possible, as if running. Focus
virttually every weekend since then.
on moving from the shoulders. N
Now it’s a ritual. We’re a lot
Do three 30-second sets, resting faster, but that isn’t the point.
GETTY IMAGES (SPRINTER). SAM KWESKIN (GROUP). LESLIE XIA (SHOE).

30 seconds after each. Wee keep it up because we want the
exeercise, sure. But we also don’t
want to fail at the opportunity
we’’ve created. When else do
thrree fathers – three people –
gett an hour of uninterrupted
3. BACK STRENGTH weeekly conversation? That the
Don’t just throw connversation has the added benefit
your arms forward of rregulating our breathing,
when you run; build
back strength to keeeping us at a sensible pace,
drive your elbows meeans we never go too hard – and
high. Do 3 sets of going too hard is probably one of
8 to 10 dumbbell thee reasons I used to stop running.
rows per side at
—R
ROSS MCCAMMON
least twice a week.
5. HIGH KNEES
Drive your knees
powerfully on every
stride. Practise this 4. STRONG FEET
by doing high Toe and foot
knees in place for strength is key for
15 seconds, then sprinters. Build it with
resting 15 seconds. single-foot skipping. Jump for
Do 3 sets. Focus 45 seconds, then rest 15
on driving your seconds. Do 3 sets.
knees higher than
your hips.
3
BODY
CURE 6:
Get The Right Gear M A SK UP

These days you don’t just need
to find the right shoe, but also
a face mask that won’t hamper
your efforts. We like these
Even if you don’t run like a pro, the right shoe can take you reusable options.
further. We tested out the best running shoes on the
market, so you can find one to suit your needs.
First Ascent Double Layer

Fabric Face Mask
Two layers of breathable, moisture-
wicking 100% polyester fabric – the inner
Asics Reebok layer having anti-microbial properties.
GEL NIMBUS 22 FOREVER FLOATRIDE ENERGY 2.0 Machine washable. R69, firstascent.co.za
Built for racking up the miles without being The Forever Floatride Energy 2.0 will take
too heavy on your heels, it’s light and you to a PB without emptying your pockets.
breathable, thanks to the mesh upper. It’ll The TPE midsole and minimalist build make
be equally comfortable on a casual jog and it lightweight while the Vector design gives
training for a marathon. – Thaaqib Daniels, you support without strangling or suffocating
Content Producer (R2 900, asics.com/za) your feet. It also offers cushioning and energy
2
return from toe to heel. – Kelleigh Korevaar,
Managing Editor (R1 499, reebok.co.za)
adidas Face Cover

Double-layered soft, breathable fabric –
93% recycled polyester and 7% elastane
– with moisture-wicking properties. R299
(per pack of 3), shop.adidas.co.za
UA Puma
HOVR PHANTOM 2 ULTRA RIDE 3
Great for cushioning, traction and flexibility. Propulsion Plate or PROPLATE is Puma’s
These lightweight shoes have a sock-like new lightweight propulsion system, which Ciovita Sports Face Mask
fit with a supportive midsole and durable ensures a very comfortable and responsive A four-layered mask designed specifically
outsole to take your running to the next level. stride for runners who just want to run. Its for ease of breathing during exercise, with
The added cushioning means more energy super comfortable upper, combined with a hydrophobic mid layer to repel water, and
return and a lightly padded step. Connect a unique midsole, made it feel completely polyester mesh outer and inner layers with
to MapMyRun for personalised training natural on my foot. And it has a more than anti-microbial treatment to reduce odours.
plans to take you one step further. – Megan adequate toe box with amazing ventilation. R325 (for a pack of 4), ciovita.co.za
Flemmit, Health and Wellness Editor (R2 999, I’ll be putting miles on these. – Mark Arendse,
underarmour.co.za) Art Director (R1 999, za.puma.com)
IMAGES SUPPLIED, ADDITIONAL REPORTING: MEGAN FLEMMIT
adidas
SUPERNOVA 4
adidas’ Bounce and Boost technology
combine to provide a responsive, well- Under Armour Sportsmask
cushioned and stable shoe. Coming back from Water-resistant, three-layered performance
injury, I was hesitant to push hard, but a few mask, with mouldable nose bridge made
minutes in, I had the confidence to increase from breathable, moisture-wicking fabric
my stride and up the pace. The lightweight that allows for better air flow. Bonus:
engineered mesh upper provides what all
the third layer is treated with PROTX2,
good running shoes should; breathability and
a non-metal anti-microbial treatment
flexibility. – Kirsten Curtis, Contributing Online
which inhibits bacterial growth. R699,
Editor (R1 699, shop.adidas.co.za)
underarmour.co.za

BODY
So You CORTISO
L
Wanna Hack LEVELS OF this stress hormone peak in the

morning, decline throughout the day, and
Your Fat
drop at night. That’s normal. But exposure
to chronically high amounts of stress (if you’ve
been through, say, a prolonged worldwide
Hormones
pandemic) stimulates production of cortisol,
which can cause muscle breakdown and
a redistribution of body fat to your gut. “High
cortisol levels at night are one of the biggest
causes of weight gain, especially belly fat,” says
Dr Theodore Friedman, a professor of medicine
who has studied hormones for decades.
Hack it: Designate a “phone bowl” in your
In the weight-loss conversation, bedroom – ideally one that’s far enough away
from your bed that it’s a pain to go fetch. When
everyone talks, talks, talks about diet and exercise. your evening wind-down routine (you have
Meanwhile, hormones can’t get a word in edgewise. one of those, right?) begins, the phone goes
Which maybe makes sense, since hormones aren’t in the bowl. This means no mindless “checking”
in bed, which means no sleep lost to the
something you’ve thought about since high school. smartphone abyss. Another perk: a great night
But new science shows that not only are these of sleep is a natural stress-reliever.
complex chemicals worth paying attention to as you
age, they may also play a key role in how you put on
(or take off) weight. Granted, there are dozens of
hormones, so we’ve created a crash course on how you
can make ten of the big ones work better for you. That
N D I G F- 1
sounds complicated. (It’s not.) Here’s how to do it.
BY CASSIE SHORTSLEEVE HGH A
YOUR PITUITARY gland (throwback to
puberty!) produces HGH, which stimulates
the production and secretion of IGF-1 by your
liver. Both are growth hormones that break
down fat and use the energy to strengthen
your muscles. Which is also probably why
G H REL IN you were so lean and lanky in middle school,
PTIN A N D when these hormones were at their peak.
LE Hack it: Set a snack curfew. Don’t eat

anything for two hours before you go
to bed. Food will tamp down the natural
BLAME THESE two hormones when your gut
surge in growth hormones during the early
grumbles an hour after you ate dinner. Leptin,
hours of the night. (No, staying up later will
a hormone your fat tissues release, alters your
not produce this same effect.) As incentive,
appetite long-term by telling your brain when
know that losing 5- 10 kilos can raise your
you’ve stored enough fat. Ghrelin, a hormone
IGF-1 level, says Friedman.
made in the gut, tells your brain you’re hungry.
If either one is out of whack, cravings strike, and
a pre-bed bowl of Frosted Flakes quickly follows.
Hack it: Protein, protein, protein. Eating at least
INSULIN
30 grams of the nutrient at each meal reduces
ghrelin, which is why you feel so full after housing
a rib eye. And then there’s the fact that regularly
eating enough protein may lead to increased
leptin sensitivity in the brain. Thirty grams is THIS HORMONE keeps your blood sugar in check and helps your
about a palm-sized amount, says registered body store fat and build muscle. Weight gain can lead to insulin
dietician, Brian St. Pierre, director of performance resistance, which means that your cells aren’t able to respond well
nutrition at Precision Nutrition. Yes, that includes to it. So your pancreas has to compensate by producing more,
non-rib-eye vegetarian sources like tofu and and over time, the combination of a high insulin level and insulin
tempeh. Frosted Flakes? Not so much. resistance can make it harder to lose weight.
Hack it: Instead of “low carb,” go “slow carb.” Your digestive system
requires more time to process nutrient-dense carbohydrates. These
foods slow digestion and help you stabilise blood-sugar and
insulin levels, says St. Pierre. And you should have an easier time of
this as we head into spring: Berries, beans, butternut, baby marrow,
tomatoes, peppers and carrots are all at their peak in warmer weather.

4
T3 AND T
YOUR THYROID is a small but
mighty gland that sits beneath
your Adam’s apple. Its main
job is regulating T3 and T4, two
chemicals that manage your
metabolic rate. (That’s how many
calories you burn at rest.)
Hack it: Go nuts – or fish. Your
thyroid produces T3 and T4 with
the help of selenium, a mineral
found in high amounts in
Brazil nuts, tuna, and salmon,
says Friedman. “Two hundred
micrograms a day could optimise
levels of thyroid hormones, as long
as your thyroid is working well.”
Just three Brazil nuts or 500 grams
of salmon will put you well over
that amount.
IRISIN
AS IF all this hormone stuff weren’t
confusing enough, scientists
have discovered this “exercise
hormone” within the past decade.
Irisin may have the superpower of
converting white fat (linked with an
unhealthy metabolism) to brown
fat (linked with pure, unbridled
calorie burn).
Hack it: Mix up your workouts.
If you’re not throwing a high-
intensity interval training (HIIT)
workout or two into your weekly
routine, it’s time. This doesn’t
have to be a set plan – just do 30
seconds of skipping rope (or
jumping jacks) between weight
sets, or a few sprints on your usual
run or even between lifting sets.
S T E R O N E
TEST O
GETTY GALLO
YOU KNOW “T” as the muscle-building hormone, but it also pulls double duty. Men with
low T tend to gain fat more easily, says Dr Mike Roussell.
Hack it: Give it a rest. Even one week of poor sleep can significantly lower your
testosterone level, says Roussell. One saboteur: sleep apnea, which has also been linked to
low T, says Friedman. If you do sleep seven to nine hours a night but still feel tired during the
day, talk to your doctor. An at-home sleep test may qualify you for apnea treatments.

BODY
Spike Your 02/

DID IT WORK?
Energy With I visited REVIV once a
IV Therapy
week for three weeks
03/
01/ before a holiday. I hoped
that the treatments would USER
IN OUR LATEST INVESTIGATION INTO SCIENCE SAYS help me get in shape for FEEDBACK
BIO-HACKING, WE HOOK UP TO THE
LATEST TREND PROMISING TO BOOST REVIV was set up by the beach and recover after
PERFORMANCE IN AND OUT OF THE a cabal of doctors who my birthday night out.
GYM. LET’S GET TO THE POINT. used to work in Trauma, I went for the Megaboost
the original home of during each session and
IV, where drips can also received a muscle- NICE SHOT
I didn’t expect the
treat dehydration and boosting CoQ10+ glute
energy boost to
In the age of bio-hacking, exhaustion. The kind injection. I left my first be so noticeable.
laborious prescriptions such as diet and of vitamin therapy session with an aching My brain fog was
banished, and my
exercise are being replaced with newfangled provided by drips such bum cheek and a bandage
gym PBs markedly
workarounds, as people look to squeeze as REVIV’s is meant to around my arm, but a few improved.
more into every day. One of the trendiest be the solution to a wider hours later I had possibly
short cuts can be found at the IV-therapy range of afflictions: the most productive and
clinic REVIV. Here, customers plug into jetlag, hangovers, the high-energy gym session
intravenous drips, flu, even sunburn. There of my life. I saw fewer
hoping to sleep is scientific clout behind benefits in the second
THE POINTY END
better, look younger, these promises – a week, when I rolled in to Having a needle
or simply recover study by scientist and test the Megaboost for shoved in your
from the sins of the vit-IV OG John Myers its supposed hangover- arm (or arse) is
never fun. It was
night before. The demonstrated that curing effects – to be fair, professional, but
website appeals intravenous nutrient the clinic manager did I still found the
MH’S TEST to a demographic therapy could be highly tell me that they don’t experience a little
SUBJECT uncomfortable.
that likes to “work effective at treating market themselves as
Bobby Palmer
is a journalist hard and play hard, everything from such, and that the real
looking for too”, promising to migraines to chronic gains are intended to be
effective ways to
“combat tiredness, fatigue. That said, long term. In the third
stress less, sleep
better and boost detoxify your body some more sceptical week, I ditched the booze
productivity. Time and leave you feeling doctors have accused and tried the “gold- BIG BUCKS
is money, after all. With infusions
revitalised”. In my the therapy of relying standard” glutathione, an
priced between
case, I was looking to on placebo effects, antioxidant. That’s when R999 and R2 999,
mainline the energy levels required to boss and the Federal Trade the treatments came into regular therapy
my deadlines and workouts. REVIV offers Commission in the US their own: over the next is unlikely unless
you’re flush
four main treatments (as well as a “Royal has accused certain few days I bounced out of with cash.
Flush” combo), each of which contains IV clinics of lacking bed and to the gym to hit
a cocktail of antioxidants, electrolytes, “‘reliable scientific PBs and motored through
vitamins and minerals. There are also four evidence” – a claim that work without yawning
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THE VERDICT
I’d assumed that IV
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As it turns out, that’s only
half true. I felt a genuine
body benefit after each
session, though maybe
not one worth hundreds
of rands. My energy levels
during the three weeks
were through the roof,
offering a huge boost to
both my work productivity
and my floundering
gym routine. If you have
the cash injection, it’s
definitely worth a try. But
then again, maybe that’s
WORDS: BOBBY PALMER | PHOTOGRAPHY: MICHAEL HEDGE
the placebo talking.
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#$# %
LIFE
Make Moonshine Shine
Learn The Rules Of Fight Club
Get Buzzed On Beans
Ask The Girl Next Door
COMPILED BY KELLEIGH KOREVAAR
FIRE
IT UP
This Heritage Day take
your backyard braai to greater
levels of deliciousness by using
a pellet grill and a recipe
from innovative pitmaster
“Phil the Grill” Johnson. /
BY DAVID JOACHIM
& PAUL KITA
FIRST, we dug holes in the ground to cook with

fire. Then, as we evolved, we constructed drums,
barrels and boxes to better harness heat. But now
a new form of flame is gaining power within the
world of outdoor cooking: more and more South
Africans will be switching to pellets to fuel
our backyard culinary pursuits, on machines
that are part braai and part smoker and can be
operated via WiFi and smartphone apps.
Slow-smoking braais with compressed,
pill-shaped wood pellets have been around
since the 1980s; they’re just yet to become
mainstream in South Africa. The pellets
themselves are made of apple, hickory, cherry,
PHOTOGRAPHS BY KYLE RM JOHNSON MH.CO.ZA Sept/Oct 2020 41

LIFE
and other popular braai woods. temp, add the meat, and walk
They burn hot, with some smoke, away until an app tells you it’s time
and ignite almost immediately to return. Want to grill steak?
when they hit the flame, unlike Using those same pellets, crank
charcoal, which takes... a while. the heat to charcoal-hot temps
It wasn’t until November of last and sear rib eyes as you would on
year that pellet cookers reached a traditional grid. Some units can
the mainstream. That’s when change temperature mid-cook
Weber, the king of backyard and power down to keep the food
braaing, debuted the SmokeFire warm when it’s done.
EX4 Wood Fired Pellet Grill The cookers have even
(we’re still waiting to get it here). converted some of the top braai
It operates largely the same as masters. “I advise everyone at
other pellet cookers: plug the home to have a pellet [braai],” says
braai into an electrical outlet, “Phil the Grill” Johnson, owner of
which powers an auger that feeds Trapp Haus BBQ , where he cooks
pellets into a fire. But unlike old- exclusively with pellets. “My dad
school braais, the SmokeFire (and used to burn everything to a crisp
some of its ilk) regulates cooking until I got him a pellet smoker,” he
via WiFi technology. Want to says. “You can rig these things
smoke brisket? Fill the hopper to do anything.” Here’s everything “Phil the Grill” Johnson readies a rubbed brisket
with pellets, set the unit to a lower you need to do anything. (recipe on next page) for a run through a pellet cooker.
HOW TO CHOOSE YOUR RIG

The easiest solution: Match your smoker to your level of dedication.
I’M COOKING FOR MY FAM

MILY I WANT TO
T WIN A BARBECUE TITLE
GreenMountainGrills GrillaGrillsChimpPortable WeberSmokeFireEX4 TraegerIronwood

DavyCrockett WoodPelletGrill WoodFiredPelletGrill 885PelletGrill
This unit weighs 26 kilograms The Chimp is portable like It has ample cooking surface and There’s enough space to
(with an empty hopper, the Davy, though quite a bit a DC-powered engine regulates roast ten chickens, seven
which holds up to 4kg heavier at 41kg. But you will the precision-temperature racks of ribs, and nine pork
of pellets) and fits two rib find more cooking surface consistency. The signature butts. The DC motor can
racks. The legs fold for area. (The Davy has 219 square Weber coating of porcelain target temps by five-degree
COURTESY OF BRANDS (GRILLS)
transport, and the machine inches; the Chimp, 460.) enamel you’re used to from that increments, and a “super
runs via 12V or 120AC adapter And the hopper houses seven kettle braai you’ve had for years smoke” option ratchets
if you’re taking it camping or kilograms of pellets, allowing delivers the durability. You can’t up the speed of the built-
tailgating, which you totally you to smoke longer and/or upgrade just yet as it’s yet to in blower. It’s currently
should. R13 722, stronger. R20 685, launch in SA, but this one might unavailable due to lockdown.
ubuy.za.com wantitall.co.za be well worth the wait. R24 673, amazon.com

COLLECT
YOUR GEAR
Enhance your cooking
experience with these tools,
says Timothy Hollingsworth,
a James Beard Award–winning
chef at Otium.
A Cast Iron Skillet

There is just some-
thing to be said
about cooking out of
a preseasoned surface.
And this quality cast
iron has been made
in Colombia since 1939.
It’s pellet-smoker safe.
R1 399, yuppiechef.com
Kosher Salt
Kosher salt is ideal for
drawing out moisture
from meat. Hollingsworth
believes you should find
a salt brand you like and
stick with it; that way,
you learn how it feels
in your hand. R22.99,
Woolworths
START COOKING
A Cleaver
Not only is it beautiful
and a statement piece,
but its quality and
balance make chopping
large cuts of meat or M A K E IT
fish very easy. R2 299,
yuppiechef.com
“PHIL THE GRILL” JOHNSON’S WHAT YOU’LL NEED
1 (5.5KG) BRISKET
Wagyu Brisket
This LA Wagyu
Brisket is some
BRAAI BRISKET 1 CUP OF YOUR
FAVORITE RUB
of the best meat

you can get in 1. Season the brisket all the brisket reads 69°C, 4 from the smoker, open
South Africa. over with the rub, and to 6 hours. the wrapping to vent for
The quality, marbling, and texture are allow the meat to sit at 3. Carefully remove the 5 minutes, rewrap tightly,
something you will grow to love once you room temperature as you brisket from the smoker; and transfer to a dry, empty
try it. From R140, lafarms.co.za
preheat your smoker to wrap tightly in butcher cooler to rest for 2 hours.
140°C. paper or aluminum foil; 5. Remove the brisket
A Saison 2. Add the brisket to the and return to the smoker, from the cooler, unwrap
When you’re cooking and smoker, fat side down; fat side up. Cook until and transfer to a cutting
tasting food all day, it’s nice
to have a beer that’s not
drop the temp to 90°C; the meat thermometer board. Slice the meat
COURTESY OF BRANDS (GEAR ITEMS)
too heavy on the palate. We and cook until a meat inserted into the thickest against the grain and
love The Franschhoek Beer thermometer inserted part reads 92°C. serve with the juices from
Co. La Saison for its light into the thickest part of 4. Remove the brisket the foil. Feeds 24
tanginess. Other good ones:
Hoghouse Brewing Co.
Haybale Saison and Hey Joe
HUNGRY FOR MORE? Because no man can live on brisket alone, there are also recipes for
Brewery Company Saison.
peri-peri prawns, asian-style pork belly sandwiches,curried chicken sosaties and lamb
shoulder with figs for you and your braai over at mh.co.za/recipes. Get to it.

THE BEST GEAR TO HIT MH HQ THIS MONTH
BLACK BAY FIFTY-EIGHT

“NAVY BLUE”
In 1958, TUDOR engineered
its first divers’ watch capable
of plunging to depths of up
to 660ft. The Fifty-Eight pays STAFF
homage to the original with CHOICE
aesthetic nods to that historic
moment. And now, you can HP ENVY
strap on its flagship model
X360 13
in a new colour that doubles
down on the nautical
inspiration: navy blue. The
watch features a 39mm case
forged in 316L stainless steel HP ENVY X360 13
and “Snowflake” hands that We’re a small team at MH HQ, and so naturally we’re
have become a hallmark of the suckers for versatility. Get your pen out. Full-touch
line. Whether you’re a vintage display? Check. Webcam Kill Switch for privacy? Check.
enthusiast or just looking for Epic sound by Bang & Olufsen? Yep. Fingerprint reader?
a compact timepiece that Check. 360° hinge? You bet. And what about a killer 2nd
doesn’t sacrifice on looks all Gen AMD Ryzen Mobile Processor? Double check.
hands point to this beaut. R20 9999, evetech.co.za
R51 850, tudorwatch.com
SAMSUNG GALAXY Z FLIP HUAWEI P40 PRO 5G

No one breaks boundaries like the Good things take time.
South Korean powerhouse that is And despite Huawei’s
Samsung. The Z Flip is the most Google blows, the brand
talked about phone of the year for got back up stronger and
a reason: it’s a flip phone that makes a lot smarter than ever
one helluva statement. The flip before. Take its camera for
allows you to ‘fold’ your screen away example: the P40 Pro is
and separate downtime from blue noted for the best photo,
light. (Also reclaim your 90s swag.) video and night modes
There’s a ‘flex mode’ too, which of any smartphone ever,
allows apps like YouTube to perform by scientifically based
different functions on each half of smartphone assessors
the 4-inch screen. Or open two apps DXOMARK. The Pro is one
simultaneously in split-screen mode. for true content creators,
In the apocalyptic era, you may as and those who want to
well get your Matrix on. And spend time in the editing
this is the Morpheus of room, with the phone
phones. R29 999, delivering colour-accuracy-
samsung.com/za brilliance. But the game-
changer, of course, is its 5G
capability, which is claimed
WORDS BY NADIM NYKER | ADDITIONAL WORDS BY KIERAN LEGG
to boast over 500mbps.

We’ll stop there.
R20 499, takealot.com
WHAT WE’RE PLAYING...

F1 2020
Gra hiik Lig
Before, we were wary of anything that would keep us glued to the couch for longer than
a few hours. But when staying at home could literally mean saving a few lives, picking up the
controller is a heroic move. F1 2020 is pure racing bliss. From its faithful simulation of both
Light 4.75/5
modern and classic F1 cars, to new tracks in locales such as Hanoi and Zandvoort, this title
will ironically leave your own ride collecting dust. Available on PC, PS4 and XBOX ONE.

LIFE
A
Whole
Fish –
On the
Braai!
IF YOU EAT 30 grams
30 of protein and 10
grams of fibre at
10 every meal, you’ll
o p t i m is e m us c l e
building and weight loss. This
month, find your protein in
a braaied fish feast and your
fibre
f in sides that are jammed
j
with something baked chicken
and steamed broccoli don’t have:
tons of flavour. / By Paul Kita
46 MH.CO.ZA Sept/Oct 2020 PHOTOGRAPHS BY CHRISTOPHER TESTANI

1 0 G THE FIBRE
These two simple side dishes
enhance the flavours of the
fish and help you hit your
30G THE PROTEIN 10 grams of fibre at mealtime.
White fish cooks fast and turns flaky and luscious on the
braai. Go with slinger seabream, angelfish or hottentot.
They’re all on the SASSI green list and are high in protein
but low in fat.
BU Y IT C OOK IT Fish With Orange Sauce

Ask the This is one for the Weber. Skin-on fish is notorious for sticking
person to braai grids and generally making a mess. Prevent all that with
behind a technique called reverse searing, in which you cook the fish with 1 . GGOCHU
OCHU
H JANG EGGPLAN
EGGG PLAN
ANT
NT
the counter indirect heat first, then crisp the skin over direct heat. In a small pan, melt 2 Tbsp
to “scale, butter with 2 Tbsp gochujang
gut, and (red chilli paste) and 1 tsp soy
clean” the W H AT YO U ’ L L N E E D 1. Get your Weber a large metal spatula. sauce. On a medium-high-heat
fish, but to high heat. Oil and Then move the fish to braai, place 4 large eggplants,
1 WHOLE WHITE- halved (or 2 small eggplants,
leave the FLESHED FISH season the fish inside direct heat and cook
head on for quartered), and cook, turning
(ABOUT 700G), and out with salt and until the skin on both and basting with the butter,
presentation S CA L E D, G U T T E D,
AND CLEANED pepper. In a small sides is crispy, 3 to 5 till charred, about 7 minutes.
value. Fresh bowl, mix the rest minutes per side. Cover and cook till tender,
¼ C U P S OY SAU C E
fish should about 5 minutes. Plate and
JUICE FROM of the ingredients 3. Carefully transfer
have a clear ½ ORANGE top with ¼ cup each pea-
except for the the fish to a serving
eye, a clean T B S P S E SA M E O I L
nuts, pomegranate seeds,
(not fishy)
2 scallions. platter, top with the and coriander. Feeds 4
2 TBSP MINCED 2. Place the fish on scallions, spoon on
smell, and no GINGER
Per serving: 206 calories, 6g
slick of slime a well-oiled Weber some sauce, and protein, 25g carbs (9g fibre),
2 GA R L I C C LOV E S,
on the skin. MINCED grid over indirect serve with more sauce 11g ffat
11
2 T B S P B R OW N S U GA R heat and close the lid. on the side. Feeds 6
FOOD STYLING: MICHELLE GATTON/HELLO ARTISTS | PROP STYLING: CARLA GONZALEZ-HART.
1 T B S P S E SA M E S E E D S Cook until the flesh PER SERVING:

3 S CA L L I O N S, is cooked through, 232 calories, 28g
T H I N LY S L I C E D
about 10 minutes, protein, 7g carbs
flipping halfway with (1g fibre), 9g fat
UPGR A DE IT If you have the extra time, here are three ways to
elevate this recipe to extra-special status.
I F YO U H AV E . . .
2 .’SHROOMS A ND R IC
ICEE
5 20 1 , coo
brown jasmine rice with 1¾
MINUTES MINUTES HOUR
cups vegetable stock. In a large
pan, heat 2 Tbsp canola oil
Braai that orange! You have Sizzle ginger oil. In a small pan, Marinate the fish for more over medium high. Add 450g
a half left over from the sauce. heat ¼ cup canola oil over flavor, even if it’s just in oil, sliced mushrooms and cook
Lightly oil the cut side and place medium. Then add 6 or 7 large salt, and pepper. But if till browned, about 10 minutes.
it cut side down over direct heat. ginger slices and cook for 10 you want, you can also add Add 1 garlic clove, thinly
The flames will intensify the minutes. Discard the ginger; minced garlic, fresh orange sliced, 2½ cups thawed shelled
sweetness of the juice, which allow the oil to cool. Spoon juice, thinly sliced hot edamame, 1 tsp soy sauce,
you can then squeeze over on the fish and/or the sides peppers, and/or crushed 1 Tbsp fresh thyme, and pepper
the cooked fish. for more deliciousness. red-pepper flakes.
to taste. Mix with the rice.
Serve. Feeds 4 Per serving: 427
calories, 18g protein, 62g carbs
Want more tasty meals in your life? You’re covered with loads of them at (9g fibre), 12g fat
mh.co.za/recipes.

LIFE
Not Your Grandpa’s

Moonshine
It used to mean bootleg hooch from
a makeshift backwoods still, but now craft
distillers across the country have turned
moonshine into some knock-you-on-your-
heels-good booze. Bonus: the taste is clean
and the ingredients are simple, so you don’t
need any sugary mixtures to compensate. What exactly
/ BY DAN Q. DAO & KELLEIGH KOREVAAR is moonshine?
Then: A catch-all slang term
for illegally distilled spirits.
Now: A clear, unaged, corn-based
whiskey, usually from 80 to 100 proof.
WILDERER BOOTLEGGER
ROGUE APPLE WHITE LIGHTNING
PIE MOONSHINE MOONSHINE
This offering uses Bootlegger’s original
an assortment of ripe moonshine is made
apples, cinnamon, with 100% natural
nutmeg and ginger grain. It is potent yet
to create more-ish surprisingly smooth.
liquid apple pie. It’s Squeeze 2 limes onto
perfect for spring 10 freshly crushed
cocktails. Apples are mint leaves. Mix in
also known for a host 2 shots of moonshine
of health benefits. and 1 shot of Apple
Who said you can’t Sours. Pour into a
get your apple a jar over crushed ice.
day this way? R280, Pour in 350ml of Club
wilderer.co.za Soda and enjoy. POR,
bootleggermoonshine.
SILVER CREEK BON co.za
FIRE SOUTHERN
MOONSHINE BATTLEFIELD
The entire process is DISTILLERY
done completely by AUTHENTIC
hand – from mashing TENNESSEE STYLE
and fermentation MOONSHINE
to distillation and Battlefield Distillery uses
bottling.All their maize grains, same as
grain is locally their whiskey, and distills
sourced and is triple it twice to ensure there
distilled. Plus, it won are no bad undertones.
a gold medal at the Unlike “Mampoer” it has
2017 Michelangelo a smooth flavour without
International Wine & the burning aftertaste.
Spirit Awards. POR, You can enjoy this one
silvercreekdistellery. neat. R100, bat-distel.
com co.za
DRINK IT: You should enjoy MIX IT: Swap moonshine into any COOK WITH IT: “I like to use
any moonshine 90 proof or recipe with bourbon or vodka. Try it in a brine for chicken, pork
higher cold – and sipped. a boozy Arnold Palmer with equal chops, and [dorado],” says
Shots of moonshine aren’t parts lemonade and ice tea, plus North Carolina chef Kenny
a good idea for many reasons, 60ml of hooch. Or, make Norwe- Gilbert. “I mix it in with spices,
GETTY / GALLO
but you won’t be able to taste gian karsk: one part coffee, two OJ, honey, salt, and water, then
the nuances if you shoot it. parts ’shine, and a dash of sugar. let the protein sit in it overnight.”

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LIFE
Let's Go
Racing...
In Your
CALVIN FISHER DEEP DIVES
INTO THE MOTORSPORT-
DERIVED GUBBINS THAT MAKE
YOUR CAR GO. AND GO WELL. Garage
Formula One is the absolute pinnacle of motorsport and, by extension, the motor
car itself. Yet, viewed in profile – wings and all – you'd be forgiven for thinking
they're more closely related to aviation. And when it comes to aerodynamic
addenda, you'd be right. But I’m here to tell you that there is indeed a trickle-down
effect. Now motor racing in general has led to some useful innovations – hell,
you can thank the Indy 500 for the invention of the rear-view mirror. And tyre
technology in general has developed exponentially thanks to the pursuit of podium
finishes. Still, nothing accelerates innovation like F1. So here are just six pieces of
your favourite tech formulated for the track.

Good,
While this Renault
F1 car nears the
track limits, their
technology has
Turbo
created unlimited
innovation.
Power
Nowadays you can find forced
aspiration in almost every car on the
road. Previously, road cars delivered
their combusted power wholly
unassisted, just a classic mix of fuel
and spark. Then came turbochargers
and superchargers, forcing a greater
amount of oxygen into the cylinder
head and with it, the ability to burn
more fuel which means more power.
Performance was the name of the
Fuel In ection
game, and while it wasn’t invented
in F1, it was certainly refined there
– for greater, safer efficiency. And
no greater pioneer was there than
Renault in the 1960s. Which is why
today we have little hatchbacks like the
Computerised Renault Sandero, with fuel-sipping

one-litre engines helped along by small
Electronic
turbos to match the power and torque
outputs of naturally aspirated 2.0 litre
Control Units
engines of 15 years ago. Progress!
Enter the likes of the Williams-

Renault teams, pioneers of really
clever F1 cars that featured
It comes down to that spark again – ‘computer boxes’ capable of
and would you believe that instead managing an array of functions
of meticulously squirting our 95 such as active ride, ABS braking,
unleaded into our cylinders, we used hot-swappable cornering setups
to rely on gratuitous carburetors. with adjustable aero and traction
I say gratuitous because if injectors control. Now, traction control
‘injected’, carburetors would pour really deserves a section of its
expensive fuel down your car’s own but I’m lumping it in here
throat. Fuel injection made the because it just simply wasn’t
process much more efficient and possible without an ECU. That
as a result represented a great is, until they got banned in 1994.
improvement in fuel consumption. In 2006 the FIA once again
Despite being around since the invited manufacturers to develop
1920s, fuel injection was truly a standardised unit. The brains
refined by the Mercedes-Benz at McLaren spawned the McLaren
F1 team. Of course, both fuel Electronic System – a brilliant
GETTY GALLO
injection and turbocharging piece of tech that, heavy lifting

meant harnessing electronics and aside, has a lot in common with
computers on a whole new level. the unit in your car.

LIFE
Adjustable
Suspension
By now you’ve noticed that
while the sport of F1 didn’t
invent all the tech on this list,
it most certainly refined it.
Citroën famously gave the
motoring realm an adjustable
hydropneumatic suspension
Formula 1 has back in 1954 – but the modern
steered the car’s ability to go from comfort to
mainstream sport is an F1 influence, derived
motor industry
Paddle
from active suspension before it
to success. got banned. The technology was
the brainchild of Lotus F1’s Colin
Shifters
Chapman, but started another
technology race in a sport already
Carbon- obsessed with going faster and
And SMTs Fibre And

faster still, with sometimes
disastrous results. The ability to
dial in your personal preference
Aerodynamics
Sequential gearboxes may be remotely and electronically via
a motorsport mainstay, but paddle your road car’s fully independent
shifters – that’s an F1 inspired toy suspension is quite a perk,
right there. It might even be our I’ve woven these two together since e especially with the pockmarked,
favourite one, despite signalling the they have a common denominator: then pristine, then pockmarked
GETTY GALLO
demise of the manual transmission. weight. The former is a super-light conditions of Mzansi’s roads.
They’re typically fitted to anything material used in the construction of aero
sport, from the automated manuals wings and fins, but also for full pane els
in performance cars such as the VW and components. You’ll find it in hig gh-
Golf GTI and BMW M3 to truly exotic performance cars, and you’ll find
metal like Ferrari and Lamborghini. a carbon-fibre pattern on every-
But mind you, I have found them thing else that wants to look quick.
in truly unspectacular SUVs and Aerodynamics is a dark art, using th he
sedans, too – sometimes even on moving air around your car to add and a
a CVT, yuck. They were invented subtract weight to certain sections to
in the late 1980s by the Ferrari F1 provide grip and alacrity as needed d.
team for their race cars and fittingly As with carbon-fibre, proper aero can
debuted on the 1995 Ferrari F355 be found in high-performance cars, with
supercar, bringing home at last less clever versions on everything e else.
those now-famous gear ticklers. If it’s got a little engine and five doors,
those wings are probably mostly for
show. Unless it has a Renault F1 logo o on
it, of course.
YOUR EXPERT
Naomi Piercey answers
your questions about sex and
relationships that Google can’t.
OR
THE SEPT/OCT
Ask anything –
and we mean
anything – about
love and sex.
views on your marrriage. partner don’t have to hold your
I think
Maybe you’ll look back breath (although that’s kind
and feel proud of of hot, too).
I want to be
the hardsship you
faced tog gether.
We had to postpone our
dominated
Maybe y you’ll
realise you
y want wedding because of COVID-19.
My fiancée wants it to be the
during sex,
differennt things.
In the mmeantime, same as we originally planned,
but now it feels too extravagant
but I’m a little
try recon nnecting
in a way tthat to me. Is it a mistake to try to
talk her out of a big wedding?
embarrassed
reminds you why
you fell inn love: — Errol, Umzumbe
to try it. How

you could surprise Holding on to the original plans
her with ta akeaways may be your fiancée’s attempt to
can I test the

from her ffavourite take back control after a virus got
restauran nt. Or start to dictate her wedding date. But
waters?
a joint wo orkout if the big wedding seems overly
challengee together. braggadocious in a post-pandemic
Or wake u up early world, bring it up. Talk about how
— Amaury, Abbotsdale and make her the world has changed – your
breakfast in bed. loved ones might have lost their
And wha atever the jobs; their budgets might be
case, a thherapist tighter – and you want to update
is never a bad idea. your celebration to reflect that.
Did you binge If you caan’t see Give her space to soak in your
Billions in someone IRL, suggestions; she’s had a lot of time
try a theerapy app to dwell on each of the details, so
quarantine? You like Tallkspace or changes might seem daunting.
don’t need to visit BetterH Help.
a sex dungeon I was laid off a few months ago
to explore your Whatt are and my wife became the sole
submissive side; the bbest sex breadwinner of our family, so
toys that I’m now in charge of housework.
start by venturing don’t make How can I shift into my new role
into “power play” any nnoise? without resenting it?
with just your I’m scarred my —Khruschev, Pietermaritzburg
imagination. Try roommates can hear
There’s no getting around it:
anything that vib brates.
role-playing in which you’ll have to suck it up and
— Thapelo, Witbank do the chores. The good thing
you’re the servant to Quarantining was rough on
There’s a whole world off is that you’ll be running the
your partner’s king my marriage. As two full-time
completely silent, non-v vibrating command centre, and having
career people working from
or queen. Simply home, we fought every day.
toys out there, such as G-spot a little control (even if it’s just
asking for permission wands, butt plugs and an nal beads. over dust busting) can help
It felt like a wake-up call. Do
alleviate resentment. Carve
Y).
But if it’s
it s a vibrator you’
you re after,
BRYAN REGAN (BEAR). KYLE HILTON (PIERCEY
to touch them (or we need therapy?

try the Screaming O Screamin’ out a chunk of the day to work
yourself) puts the — John, Piet Retief Demon (R399, luvland.co.za) and on finding a new job, and in the
reins in your partner’s I’m not surprised you clashed! the Womanizer Starlet 2 (R1 595, meantime, focus on the upsides
Spending extra time together oliviagrey.co.za). The Screamin of stay-at-home-dad life, like
hands. If they’re into (read: 24 hours a day on the same Demon is small, unobtrusive and mastering new recipes and high
it, level up with some couch) isn’t always a good thing. surprisingly powerful given how school algebra problems. I know
wrist restraints, like Relationships thrive on a little quiet it is. The Starlet 2 is also it sounds cheesy, but years from
separation – it makes you hungry quiet, and it boasts a licking-type now you might look back and
furry handcuffs or silk to be together again. As the world motion. Pro tip? Plug in a white- appreciate having this quality
ties from the closet. heals and changes, so will your noise machine so you and your time with the kids.

The Rules
Of
Club
THE FIRST RULE: NOBODY TALKS ABOUT FIGHT CLUB… AND THAT’S A PROBLEM. WHETHER IT’S A SMALL SQUABBLE OR
A FULL MELTDOWN, MASTERING THE ART OF PEACEFUL NEGOTIATION WILL SEE YOU (AND YOUR PARTNER) THROUGH
LIFE’S INEVITABLE DISPUTES. THESE EIGHT NEW RULES FROM DR ELMARI MULDER CRAIG, A SEXOLOGIST AND
RELATIONSHIP EXPERT, WILL ENSURE YOU ALWAYS FIGHT FAIR. / BY KELLEIGH KOREVAAR
LIFE
RULE #1 RULE #2
PLAN TO FIGHT BUILD AN APPRECIATION SANDWICH

Seeing that peanut butter-covered One of the reasons you should think thoughts about their relationship
knife lying precariously on the now before your “fight club” appointment a year into the future, they
peanut butter-smeared counter is that you should remind yourself of all demonstrated more forgiveness.
might send you into a blind rage, the good things in your relationship. Taking some time to think means
but rushing into a discussion while It also gives you the chance to think you can open the conversation with
you’re upset or angry is the worst about how much this issue matters to words of love and appreciation which
thing you could do. you. A University of Waterloo study creates the kind of atmosphere where
Rather take the time to calm found that when people focused on your partner doesn’t feel unfairly
down and reflect on what you’re attacked and will be able to really hear
going to say and how you’re going what you have to say.
to say it. Too often a fight is cause by Next, speak about what is bother-
RULE #3
a minor frustration or something ing you, and after that try to end the
you see in an entirely different light
when you’re no longer upset. How
STICK TO THE SCRIPT conversations with some praise or
recognition. Try: “Thank you for
many times have you had a fight Limit the conversation to only one listening to me. I want to tell you
only to not even remember the issue and stick to that one issue again how much I appreciate all the
reason the next day, but still vividly until it’s resolved. If an issue is wonderful things you already do for
recall the fight itself? Our guess is small enough, it can be handled. me especially [name at least one
That 20-page letter listing all your
more often than you’d care to admit. specific example so that your partner
partner’s flaws is not going to help.
We’re not saying you should sweep Seriously, just burn it. knows you do notice]”.
everything under the rug. In fact, Hopping from one problem Most people don’t realise the
experts say married couples who to the next in order to prove just impact that a small compliment can
don’t have any conflict are often the how much you give and how have. A study from the University of
ones who end up divorced because little you get back in return or North Carolina found that people who
how wronged you are will only
they don’t even care to fight. Conflict feel appreciated by one another have
overwhelm your partner. We can
can bring you closer. A 2012 paper only deal with one issue at a time.
a better bond in the bedroom. The
by the Society for Personality and One sure way to a heated study showed that expressing
Social Psychology found that while argument is if the listener is gratitude in the form of compliments
expressing anger to a partner caused responding with, “Yes, but what or treats boosted intimate relations.
short-term discomfort, it also led to about my needs…”, or, “I will do Beginning and ending a con-
honest conversations that benefited that if you…”, or, “I only do that versation with love, praise and
because you…”.
the relationship long-term. recognition is called an appreciation
Your health depends on
So instead of charging forth, a peaceful resolution. In 2016, sandwich. So, forget the peanut
peanut butter-smeared knife in researchers found that couples butter sandwich that sent you over
hand, dust off that 2020 planner you who had rage-fuelled fights were the edge in the first place and think
doomed to the bottom of the drawer, more likely to experience spikes in about this one.
and say: “There is something that is blood pressure and cardiovascular
problems in the future.
important to me that I would like to
This rule is the one that people
discuss with you, would you set aside have the most difficulty with.
a few minutes for me on Saturday They always say, “But when do
Most peopl
morning after breakfast?” I get to state my side of the
There are three basic principles. case?”, or, “Can’t I just explain
how I see it?”, or, “When do I get
don’t realise the
e
First, make sure the appointment
a chance to say what I need?” The
is within 24 to 48 hours of you
point is that your partner feels
impact that a
requesting it. Secondly, while you heard and understood which
wait don’t sulk or punish your means that they, in turn, will be
partner in any other way. Thirdly,
the conversations shouldn’t last
more willing to listen to you.
But you need to wait your turn; small compliment nt
longer than 10 to 20 minutes, if it
does, you’re doing something wrong
make a subsequent appointment.
However, don’t abuse the next
appointment by using it to continue
can have.
and should reschedule for another
the argument or state your side of
time, advises Mulder Craig. the issue. Wait a week or two, do
what your partner requested of you
GETTY GALLO
and then see if you still need to say

a few things just to prove you were
right and they were wrong.

LIFE
R U L E #4 R U L E #7
BE DIRECT, SIMPLE & NEUTRAL LISTEN!

ofthesituationtounderstan n irfe
feelings.
Hearingandunderstanding ethefirstparts
oflistening,thesecondpartistocommunicate
When you announce the issue you Thefirst sixrules applyto the onewho thatyouunderstandbecauseit’snouse
want to discuss, do so as directly and as has the problem (the speaker),but now understandingifyourpartnerdoesn’tfeeland
simply as you can. Say exactly what you comesthedifficultpartfortheonewho experienceyourunderstanding.
mean. There are of course things you needs to receivethe message. Use the technique of mirroringyou
should avoid doing, too. Don’t accuse It’s easyto be agoodlistener whenthe partner’sfeelings:repeat whatyou hear ur
or character-assassinate your partner
accusedin the caseisn’tyou. If you are partnersay, using yourownwords.You co
– you don’t want to be a verbal hitman.
atthe receiving endof“fight club”, you evenelaboratea little onwhatyou heard to
Example: avoid saying “You’re selfish/
needto breathedeeply, relaxandreally help them feelfully understood and validated.
lazy/inconsiderate/irresponsible/cold.”
If it’s about washing the dishes, taking hear your partner. Carryonmirroringuntil your partner
out the trash or fetching the kids at school Research fromthe Universityof indicatesthat they feel satisfiedyou have fully
say it. Don’t make a long story about the California-Berkeley,foundthatif you receivedthemessage.
good ol' “facts” of the matter. This may shut downemotionallyduringconflict Pay attentionto their body languageand
spark an argument because your partner byhardly saying anythingor avoiding facialexpressions,which may change,and
might counter with “that’s not true”. eye contact, youaremorelikelyto relax.As a listenerthat means you’vedone
The fact of the matter is, this isn’t develop astiff neck,backacheand yourpart and canmoveonto thenextstep.
Boston Legal and you’re not going to win overall muscletension.
this one, no matter how many episodes
However,don’t defend,explain,
have convinced you otherwise. Lastly,
justify or minimise (or launch
don’t exaggerate, dramatise or generalise.
acounterattack).Any attemptto state R U L E #8
Avoid words like “always” or “never”.
Don’t say: “We never have sex anymore”, your side of the storywill onlyresult
in the speakerfeelingunheardand
CONCENTRATE ON SOLUTIONS
or, “You come home late every night” if
it’s not literally true. invalidated.Thisiswhen theywill stack This is another reason the speaker needs
upmore “facts”to provetheir case, to prepare – if you don’t think about it
exaggerate, getfrustrated,shout, cry, beforehand it’s impossible to formulate fair
and realistic behaviour change requests.
R U L E #5 & #6 swear, stormout – younameit.Andthe
Avoid negative, vague, impossible
YOU’RE NOT A MIND READER

original issue l . or unrealistic requests. (Having sex
Ifyo eonly five times a day probably isn’t going
(Focus On Your Own Feelings) to happen.) Think carefully about your
ngtosayto
requests prior to your fight club session
These two rules go hand in hand. t tlearning
and what really makes a difference to
you’ve announced the topi feelings. you. Remember these are requests, not
partner how you feel abou “fact” demands and it could be a good idea to
hand. Don’t tell them how present your partner with a list of solutions
feel or think. This applies to to your problem they can choose from.
“you don’t care about my fe If you’re the listener, you’re free to
The trick is to express yo SIAMESE grant your partner’s requests or not and
in such a way that you don’t FIGHTING you don’t need to provide reasons for the
or accuse your partner. Rathe FISH ARE
requests that you refuse. It’s important to
saying “You hurt me”, say, “I fe KNOWN TO
BE HIGHLY not only listen carefully but creatively, too,
when you…” You need to learn meaning you get the drift of what they are
TERRITORIAL.
emotionally non-violent language requesting so that you can think of other
which means not using words tha things you might be able to do. Even if you
imply an accusation. aren’t fully satisfied, say thank you and hug
Don’t use words that make you it out. A study in PLOS found that hugs can
a victim because that makes your help you cope with conflict.
partner responsible for your feelings And keep it clean: researchers from the
and as an adult you always need to University of Michigan found that a certain
assume responsibility for your own argument style is an indicator of potential
feelings. So, avoid sentences like, “You relationship troubles down the road. If one
make me angry”, or, “You don’t make partner is trying to come up with solutions
me feel attractive.” ith the real while the other withdraws or leaves the
Also, avoid words like angry or n
neath the anger or the fight altogether, this can lead to the
irritated. Anger is a cover-up for ent before you make your argument going unresolved and feelings
a primary emotion like fear or sadness. “fight club” appointment. of lingering anger and dissatisfaction.
This is especially true for men as The key is to try to communicate The whole point of having a “fight
it’s been shown that anger is often your feelings in a way that your club” appointment is to reach a resolution
the only emotion that is socially partner is able to empathise with you, without ending up in a shouting match.
GETTY GALLO
acceptable for men to show. Focus but don’t play the martyr. Ultimately just like the movie, you’re really
only hurting yourself if you’re trying to hurt
your partner. Welcome to Fight Club.
56 ZA Sept/Oct 2020
LIFE
AND ANOTHER THING!
The Buzz List

COFFEE LOVERS TAKE THEIR BEANS ONE MH PRESENTS:
WAY: SERIOUSLY. OUR STAFF SELECTED
The Roast of The Year
THEIR FAVOURITE COFFEE PRODUCTS
ROBERT CILLIERS RECOMMENDS…
AND THEN PICKED A BAG OF BEANS THEY
LOVED. THE RESULT? WE ASSEMBLED THE
ULTIMATE CAFFEINE DREAM TEAM. H A R I O V 6 0 P O U R- OV E R C O F F E E D R I P P E R LIGHT
/ BY KELLEIGH KOREVAAR Usually, instant coffee is just fine for me. That’s why Woolworths
LIGHT
something as simple as the V60 is perfect. Place it on Breakfast Blend
top of a mug and pop a filter in the cup, then spoon 100% Arabica
in ground coffee and add water. Once the water has Ground Coffee
WANITA NICOL RECOMMENDS… dripped through, you have One sip of this and you’ll
coffee that’s just as easy to taste toast slathered in
D E LO N G H I P R I M A D O N N A B E A N TO C U P M AC H I N E make as instant but tastes a more-ish marmalade
I’ve always thought of myself as pretty down to earth, a whole lot better. It’s (or the citrus dropkick
but this machine turned me into a coffee snob. When essentially filter coffee you need to jumpstart
you’ve grown accustomed to freshly-ground coffee, without the counter-top- your engine after a night
there’s just no going back to instant. It’s extremely dominating machine, out). R105 for 500g,
simple to set up if you get over yourself and open the electricity and hefty price Woolworths
manual. And once it’s up and running, using it is just tag. It works especially
way too easy. Pour the beans in the top (quality well with high-quality,
beans, now – you didn’t just splash out on a fancy single-origin coffee. R149,
MEDIUM
coffee machine only to be snoep with your beans), capecoffeebeans.co.za For The Blind
top up the water and press a button. Yes, that’s it. Mocha
You can customise strength, grind, temperature and Java Blend
MEDIUM
choose between a long This medium roast
cup and an espresso. is a smooth, sweet, full-
You can even use MEGAN FLEMMIT RECOMMENDS… bodied breakfast coffee
ground coffee… – savour slowly with your
although, why would WAC AC O N A N O P R E S S O morning meal. R59 for
you? There’s also an This versatile espresso machine is 250g, Checkers
attachment for frothing perfect for the on-the-go coffee
milk, but when the lover. Using a hand-pump system,
coffee is this good, give the portable espresso machine MEDIUM-DARK
it to me straight up and reaches an output pressure of 18bars. Foreign Ground
strong. Is it worth the It’s compact, light and simple to use Blended Origin
price? Every. Single. once you get the hang of it. The Coffee: Bravo
Cent. R12 000, water tank holds up to 80ml – just Signature Blend
takealot.com the right amount to enjoy a good You’ll taste milk chocolate
quality cup of espresso. Bonus: it deepening to smooth
comes with a detachable cup for dark chocolate/cocoa. No
even more convenience.
MEDIUM DARK
bitterness at all; no acidity.
Tip: The Nanopresso works best with It’s delicious. R65 for
finely ground coffee. 250g, Checkers
KELLEIGH KOREVAAR RECOMMENDS… R1 279, capecoffeebeans.co.za
A E RO P R E S S G O MEDIUM/DARK
I’m one of those people who would rather buy a cup Terbodore
of coffee at the café downstairs at work than invest KIERAN LEGG RECOMMENDS… Dutch Chocolate
in some trendy coffee contraption and make it Filter Coffee
myself. You could blame the particularly bad NESPRESSO INISSIA Blend
experience with the decades-old office French press Pod coffee makers tend to brew up watered-down Chocolate flavouring is
that left me with a steaming cup of grainy coffee slop that misses the mark on all the important added to 100% Arabica
more akin to a muddy swamp. So I was really metrics – think: taste, caffeine levels and aroma. beans to give it a rich,
impressed by how simple But the Inissia is a compact device that makes full coffee flavour. It’s
the Aeropess Go is (once a surprisingly good cuppa. Slot in a pod and top up a guilt-free treat. R80
you read the instructions). If the water levels and you’ll for 250g, Pick n Pay
you want to brew the have a ready-to-drink mug of
PHOTOGRAPHS SUPPLIED
perfect cuppa, wherever the good stuff in just 25

DARK
you are, this is the go-to seconds. The best part: there DARK
contraption. It’s a real are countless companies House of Coffees
upgrade on their flagship creating their own pods, so Dark & Delicious
offering, now including a you’ll still be able to sip on Ground
440ml mug and a lid. And your favourite single origin This is for the real
once you’re done, you just gourmet varietals. The coffee connoisseur,
pack the entire thing back flavour won’t ever be as rich coming in at a 10 in
into the mug. Best part? It’s as traditional methods, but intensity. This brand is
silky smooth and without a then again, convenience a crowd favourite for
coffee grain in sight. does come at a cost. From a reason. R110 for 500g,
R755, takealot.com R1 450, takealot.com Pick n Pay

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STYLE
Jackets For Every Occasion
Keep Time With Classic Steel
2020’s Best In Grooming
COMPILED BY AZEEZ JACOBS
LIGHT &
STORMY
The weather this time of year
is seriously UNPREDICTABLE.
Handle whatever nature
throws your way with
these killer SPRING JACKETS.
THE SUPERCHARGED
SPORTS BLAZER
Wrinkle-resistant and
stretchy, this Calvin
Klein two-button can
bounce from Monday’s
9am meeting to Friday’s
happy hour without
a crease in sight.
Jacket by Calvin Klein (Country

Road and Zara also have great
options); track jacket by Polo
STYLING: TED STAFFORD
Ralph Lauren; pants by G-Star

Raw; sneakers by Nike; watch
by Audemars Piguet.

THE PACKABLE,
CRUSHABLE,
UNKILLABLE
WINDBREAKER
One hundred percent
nylon yet super breath-
able, this ultralight Nike
jacket is made to travel –
and it won’t wrinkle when
you scrunch it up in your
carry-on.
Packable jacket by Nike ACG;

shirt by Calvin Klein; jeans by
Diesel.
STILLS SUPPLIED
MORE GREAT
THE ULTIMATE UPGRADED
ACTIVEWEAR ANORAK
When you need extra This cool, indie-style
SPRING performance, opt for

wicking fabrics in sleek
zip-through hooded
anorak is lightweight and
JACKETS!
shapes to help improve breathable. The retro
performance in the gym or colour palette will bring
on the road. Bonus: your your casual wardrobe
look stays streamlined and back to life. Marina
bold. Own The Run Jacket Windbreaker R1 699
R1 099 adidas.co.za levi.co.za

STYLE
FAST
LOOKS
F9’s Tyrese Gibson on
looking fresh and sharp.
TYRESE GIBSON has a lot going
on – and not just with his bold,
bright style. He’s got the ninth
installment of Fast & Furious
(and his sixth in the saga) on
the way. He’s dipping into the
Marvel universe, costarring in
Morbius, the upcoming comic-
book adaptation about a scientist
turned rabid vampire. Offscreen,
Gibson still tours as a musician
and is working on a follow-up
album to 2015’s Black Rose. And
he keeps himself busy on social
THE CAN’T-MISS, media, posting motivational
ALL-WEATHER messages for his 40 million

followers.
PARKA Splitting his time between LA
and Atlanta, the 41-year-old says
With a detachable hood
his clothes are a reflection of the
and inner vest, Lacoste’s
water-resistant parka moment and largely depend on
is a combination three- his mood. That could swing from
in-one jacket, ideal for casual sports jackets and slacks
when you’re not sure where to super-relaxed tracksuit tops
you’re going but you’re and bottoms. Before he was
excited as hell. famous, Gibson admits, he didn’t
know what worked for him, but
Water-resistant jacket by with the success of his 1998 debut
Lacoste (Superbalist and
Markham also have great options); album (Tyrese) and his first Fast &
cardigan sweater by Michael Furious appearance, he had much
Kors; T-shirt by John Elliott;
pants by Citizens of Humanity; more to choose from. “When you
sneakers by Adidas Originals. go from living in the ghetto to
finally making money, you want
to go to Louis Vuitton and Gucci
and spend a whole lot of money on
bullshit,” he says.
These days the actor’s taste is
THE NEW WORK THE REVERSIBLE less about flashy brands and more
DAY UNIFORM MAC
Make a sartorial statement at This coat delivers twice
about versatility: what fits and
the airport or the boardroom, the bang for your buck. moves well, what’s comfortable
come rain or shine. It’s fully One side is printed in
lined and boasts a distinct a timeless houndstooth,
and fresh. “I’d rather wear a
sheen that’s water and wind while the other is solid great-fitting regular suit from
resistant. Unstructured beige, ideal for days when
Travel Blazer R1 399 Studio you want to fly under the
a brand no one’s heard of than
W at woolworths.co.za radar. R2 599 zara.com put on a Tom Ford suit,” says
Gibson. “I’m a simple guy.”
— Josh Ocampo

STYLE
START WITH THIS GUY

Steel has never looked
so sharp. This stylish Seiko
diver’s watch is as durable
as it is refined, built with
a spring-drive movement
for precision in harsh
conditions and a silicone
band for casual comfort.
Seiko Prospex watch R8 499

Treger Group
SAVE
TIME t for
PROP STYLING: MEGUMI EMOTO/ANDERSON HOPKINS
n o f ole lo
to sp en d a to es n ’t d o a wh
g rea t time at ch th at do ics
y n ot a n e w w el c la ss
’s pro bab l
o n ey ona n le ss -ste pose b uilt
Now m e se sta i a re pur
e of th th at
stea d, try on in sp ir ed rigs r iven.
ou . In ita ry - an c e d
y and mil a n d p e r form
62 MH.CO.ZA Sept/Oct 2020 PHOTOGRAPHS BY JEFFREY WESTBROOK

STYLE
S TE E L
S H OW
TH E
THE ALL-ROUND CLASSICS

If you haven’t owned a watch before,
start with steel and never look back.
Lightweight, hard to scratch and totally
resilient, steel is the ideal material for a
sports watch, able to endure any rugged
5 condition. Even better, it’s also water
resistant, so it’s a lot less likely to rust over
a lifetime of deep dives and boat rides.
01/ HydroConquest diver’s watch

R22 400 arthurkaplan.co.za
02/ Zenith El Primero A364 Revival Watch
POR BHH Boutique
03/ Series 800 watch POR Movado.com
04/ Milano XL watch POR Timex.com
05/ Aquaracer watch R31 500 TAG Heuer Boutiques

GROOMING
20 20
AWARDS
2020
MH picks the best
products for the
job, the planet and
your health.
GROOMING
AWARDS
ORGANIC, NATURAL AND NONTOXIC usedtobeanichesection theenvironment,too.Noneofthiswouldmatter, though, if they
ADDITIONAL WORDS BY GARRETT MUNCE
ofthegroomingproductsaisle–ahippieoutpostforpatchouli didn’twork,soforthisyear’sGroomingAwards, we put hundreds of

deodorantsandpeppermint-oilsoaps.Then,slowly,organic, productstothetest.Fromnew“clean”brands to old-school classics,
naturalandnontoxictookoverthewomen’saisle,andnowthose wefoundthebestgroomingstuffthatalsohappens to be the best for
kindsofproductsarearrivinginfullforceinthemen’ssection. youandmaybetheenvironment.Lookforthe Green Leaf icon next
Andwhywouldn’tthey?They’rebetterforyourbodythanwhatever tothemosteco-friendlyproducts,anduseour recommendations
isinyourbathroom,and(bonuspoints!)they’reusuallygoodfor tomakelookinggoodandstayingcleanabreeze.
BY AZEEZ JACOBS P H O T O G R A P H S : JAMES GARAGHTY

S H AV E
BEST SHAVING CREAM
The rich and refreshing texture
of this shaving cream with
its iconic Colonia fragrance
offers maximum hydration
and helps lift whiskers to
offer an excellent razor glide.
Infused with pomegranate
seed oil, basil extract, lemon
oil and hyaluronic acid
to reduce razor burn and
irritation. Acqua Di Parma
Barbiere Soft Shaving Cream
R799 skins.co.za
BEST RAZOR
Slice through stubble with
this bespoke double-edge
safety razor. The epitome
of traditional shaving
instruments, this precision
engineered double-edge
razor is the height of luxury.
Bluebeards Revenge
Double Edge Razor R850
takealot.com
BEST SHAVING GEL

Shaving without
irritation is possible
WOOLWORTHS MEN thanks to this vegan shaving
SHOWER FOAM gel that’s gentle on the skin
You know the and perfect for a close shave.
rich, luxe feeling Enriched with vitamin E, it
of shaving foam has moisturising properties
SCHWARZKOPF ACQUA DI PARMA BARBIERE when you shave? to calm and hydrate the skin.
MEN ARGININE BEARD STYLING GREAM Now imagine that Basil & Lime Men’s Anti-
SHAMPOO Step up your beard game with all over. Thanks to Irritation Shaving Gel R85
Repair fragile haair a styling cream that helps tame a subtle basil and woolworths.co.za
with a triple action flyaway hairs and hold your lime scent, your
performance beard’s shape all day, without skin will feel clean
shampoo. product build-up all over your and moisturised after your BEST BEARD OIL
The anti-fall chin. The earthy scent smells shower. R90 woowlorths.co.za Soften your beard and
powered formula like a fancy cologne but won’t give it overall moisture
with arginine overpower the actual cologne with this vegan beard oil that
effectively you’re contains vitamin E, olive,
activates growth wearing. sunflower and grape seed oils
and rejuvenatess R799 to condition the beard and
your hair. R48 skins.co.za skin for a soft finish. Beard Oil
takealot.com R90 woolworths.co.za
BEST SHAVE OIL

Shave oil is a game-changer.
LAAMELLE
PHILIPS ONEBLADE
It acts as a lubricant, softening
C ORRECTIVES
The OneBlade is skin and lifting up hair, so
H A + SERUM
a revolutionary new your razor can cut the hair
This serum
hybrid styler that can right at the follicle. Apply two
delivers a unique
d FAITHFUL TO NATURE KONJAC SPONGE
trim, shave and create Made using 100% plant-based drops on your face and neck,
th
hree-prong
clean lines and edges, fibres that are completely and massage gently before
approach for
on any length of facial biodegradable, it removes shaving. Sorbet Man Pre-
la
asting skin
hair. Forget dead skin cells and impurities. Shave Oil R165 clicks.co.za
hydration – it
replenishes, stimulates and about using Just soak the sponge in hot
preserves hyaluronic acid multiple steps water until it softens, add your
levels within the skin. Suitable and tools. facewash and glide the sponge
for dry, sensitive, early and OneBlade across your face using small,
mature ageing skin. R680 does it all. circular motions. R99 Products tagged with a green leaf
dermastore.co.za R648 faithful-to-nature.co.za incorporate sustainable and eco-
friendly practices in their production.
takealot.com

GROOMING
20 20
AWARDS
COACH BLUE EDT CREED AVENTUS COLOGNE BEST SUNSCREEN

A cleaner version of the original Coach, Launched in 2010, Aventus The water-resistant
it has an aquatic-aromatic scent, with has become the House of BEST BAR SOAP
formula prevents
exhilarating notes of citrus fruit, black Creed’s most acclaimed This bar is best for
damaging effects of
pepper and woods to create a striking, men’s fragrance to date. Fast your face, but here’s
UV rays on the skin,
fresh smell. R1 355 woowlorths.co.za forward to the present day a secret: you can
including sunburn
and Aventus Cologne is use it all over your
and premature skin
a much fresher, urban take on body, too, especially
ageing, and the
the original legendary scent, if you have sensitive
anti-stain formula
GUCCI MEMOIRE
earning approval from the MH skin. It contains
helps wash out
D’UNE ODEUR
edit ki a
ditors. R6 299 skins.co.za gentle moisturising
UV filter induced
Gucci’s blend ing
i gredients that
stains.
of Roman hyydrate and clean
Nivea Sun
chamomile, musk skin without over
Protect &
and sandalwood sttripping it. Cetaphil
Moisture
makes this G
Gentle Cleansing Bar
Sun Lotion
fragrance R140 clicks.co.za
SPF50+
luxurious, airy,
Sunscreen
transparent and
R190
easy to wear. R2 B EST BODY WASH
dischem.
225 edgars.co.za A vibrant,
co.za
la
aidback
evveryday hair
DOLCE & and body
GABBANA K EDT BEST wash with a
This regal scent ANTIPERSPIRANT tropical twist
CK EVERYONE EDT is a celebration Antiperspirant and a sandy
Every guy knows of Italy. Blood MONTBLANC EXPLORER Deodorant suede base for
CK One. The latest orange, Sicilian Bergamot from Italy, Cream Stick is post-gym freshness.
version features lemon, grapefruit vetiver from Haiti, and a clinical strength Superdry Men’s Hair
ginger and orange and juniper give it patchouli from Indonesia antiperspirant & Body Wash R93
essential oil for freshness, while create this woody deodorant that clicks.co.za
a clean finish, clary sage and aromatic scent that offers 96-hour
using 79% natural a kick of spicy begins with a fresh citrusy protection against
ingredients and BEST BODY SPRAY
pimento essence burst of excitement, sweat and body
ignoring traditional odour – unbeatable An invigorating
add an uplifting and settles into a warm combination of
signifiers of gender. effect. R1 795 intoxicating musky aroma. in long sessions at
R1 050 clicks.co.za the gym. eucalyptus, spearmint
woolworths.co.za R1 599 woolworths.co.za and rosemary create
Shield Men
Ultra Fresh a scent that’s perfect as
Cream a refreshing body
BLUE DE CHANEL EDP GENTLEMAN GIVENCHY BOISÉE Stick R55 spray following
Scents get richer and more A powerful mix of fiery Dischem. a shower, or as
complex as they get “older” – like woods offset with co.za a lightweight
you, hopefully. The EDP parfum soft, powdery iris. This fragrance
version of this warm, spicy classic sophisticated floral, throughout
has even more depth. Citrus and woody and spicy scent the day. Jack
mint bring a burst of freshness is particularly good Black R850
BEST BODY LOTION
layered with woody green notes. for evenings. R1 965 absoluteskin.
Packed with
R2 360 woolworths.co.za Selected Retailers co.za
ProMoist,
consisting of
glycerine, omega BEST
oils and vitamins E
GROOMING FOR GOOD

ALUMINUM M-
and A – all vital to FREE
moisture retention DEODORANNT
and keeping skin A natural,
There was a time, not too long ago, when the idea of metal straws and linen tote bags being smooth to aluminum m-
commonplace might’ve seemed like a tree hugger’s fantasy. Now, we’re turning to these eco- the touch. free, vegan
an
Clere For deodorant featuring
friendly alternatives out of necessity, as more and more countries wage war against plastic waste.
Men Active Turbo aroma, it
Plastic packaging, like shampoo bottles and deodorant containers, makes up about 40 percent of
Body glides on easily and
all plastic usage, which is a lot. One way you can help is to put your empty bottles in the recycling Lotion R24 provides all-day odour
bin instead of the trash. (Pro tip: rinse them out first to make it more likely they’ll actually get clicks. protection. Jack Black
recycled.) Another way is to look for products that come in glass, paper or aluminum packaging, co.za Pit CTRL Aluminum-
which is recycled more often than plastic. Bonus points if you go for refillable options. Free Deodorant R390
takealot.com

GROOMING
BEST STYLING CREAM

A dollop the size of a R1 coin
provides shape and texture
LABEL DECODER!
to all lengths of hair without
making it look shellacked What does it actually mean for
or stiff. The effect is natural a product to say it’s nontoxic or
and relaxed without seeming 100 percent compostable? And
like you tried too hard. Axe what the hell are all these sulfate
Natural Styling Cream R100 things that people want to be free
clicks.co.za of? Use this decoder to help find
BEST POMADE out what’s really in your shampoo,
A flexible pomade for medium- soap, and body wash.
hold looks, free from artificial
waxes and artificial colourant. ORGANIC, NON-TOXIC, CLEAN
Mouldable but holds styles While USDA organic means
in place. Authentic Beauty something – certified foods
Concept Solid Pomade R410, must contain at least 95 percent
showsalon.co.za organic ingredients – cosmetic
brands can use the term without
any kind of certification. ‘Clean’
is equally nebulous. ‘Nontoxic’
generally means a product is free
BEST CONDITIONER from ingredients that are known
This earth-friendly hair to be harmful to people or the
conditioner contains 11 environment. These terms may
different natural oils and indicate a commitment to using safe
spices from the Islands of ingredients and a marketing spin
East India. Coconut oil and to appeal to woke consumers.
soy protein help strengthen
damaged or normal hair SULFATE-FREE
while leaving no toxic residue Sulfates are cleansing agents
on the scalp. Earthsap that create lather in liquids like
BEST SHAMPOO Hair Conditioner R82 shampoos. If you have a sensitive
One way to avoid the wellnesswarehouse.com scalp, you might avoid them, as
plastic-packaging sulfates may cause dryness or
problem is to get rid of irritation. (At one point in time, there
it completely. We love BEST ANTI-DANDRUFF SHAMPOO were rumors that sulfates could
this soap-free shampoo This anti-dandruff shampoo targets the even cause cancer, but those have
bar because it cleans direct cause of dandruff and effectively been debunked by researchers.)
just as well as traditional removes all residues from hair and scalp.
shampoo and leaves the The formula is enriched with bamboo
PCR (POST CONSUMER
hair feeling soft, without extract and strengthens the hair from the
RECYCLED) PLASTIC
the plastic waste. Zero roots onwards. NIVEA Men Anti-Dandruff
Bar R75 zerobar.co.za Shampoo R55 takealot.com This means the container is made
from that rare kind of plastic that was
actually used, recycled, and turned
into the container that you see in
front of you. A percentage on a label
SELF-CARE Some grooming products are as much about how they

make you feel as how they make you look. In the interest
means a portion of the product was
made from this material.
S TA N D O U T S of self-care, theses winners took our grooming routines

from utilitarian to swanky. BIODEGRADABLE
To use the term biodegradable, items
must break down naturally within
a year. Still, certain biodegradable
ingredients may decompose into
harmful contaminants that seep into
their surrounding environments.
COMPOSTABLE
NUXE MICRO-EXFOLIATING FUJI GREEN TEA BODY SCRUB MATIS REPONSE HOMME DAILY
CLEANSING MASK You probably don’t think EXFOLIATING FACE GEL As is the case with biodegradable
This creamy mask with about putting a scrub all This dual-action blue gel products, compostable items
a botanical scent offers an over your body. Here’s the reduces shine, evens break down naturally. The catch
ideal organic face scrub with thing – just as you exfoliate skin tone and minimises is that they often require industrial
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COMPILED BY KIERAN LEGG
When the
pandemic hit SA,
local businesses
were given a brutal
ultimatum: adapt
or die. Here’s how
these companies
flipped the
script to survive
(and thrive) in
the face of an
unprecedented
crisis.
/ WORDS BY KIERAN LEGG
Make The Switch

L
ockdown has throttled would be their direct line of contact
IN A FEW WEEKS,
the SA economy. There’s (and support) while working out at
no way around it: once- home. The gyms also had another COVID-19 HAS
thriving industries challenge. Their equipment was going
ACCELERATED THE
have been gutted by the to sit and gather dust. So, instead,
coronavirus’s relentless they rented out kettlebells, rowers, E-COMMERCE
spread, and quarantine’s heavy-handed plyo boxes – you name it – to make
ADOPTION CURVE IN SA
restrictions have delivered the final sure their clients were kitted out.
blow. With restaurants, tech startups, While the initial reception was good, BY SEVERAL YEARS.
and major companies shuttering in the it wasn’t the hit they’d hoped for.
wake of the disease’s warpath, there are Many regulars were expecting
a few enterprises that have managed lockdown to lift soon and were sure you have a good team,” he says.
to stay standing. Their secret: creative content to tough it out until they could “Honestly, we wouldn’t have survived
thinking and quick implementation. hit the Boxes again. But when it was half as long without the incredible
“COVID-19 has, in the space of a few clear that quarantine would last not hard work from our entire team.”
weeks, accelerated the e-commerce weeks, but months, attendance at the Coaches were quick to adapt and now
adoption curve in SA by several Zoom classes sky-rocketed. “We now the desk and facility maintenance
years,” says Bottles App co-CEO and have about 60-70% of our members staff are prepping the boxes for social
co-founder Vincent Viviers. doing these classes 3 to 6 times per distancing and safety when lockdown
There is a life raft, but you need week,” says Oman. “And many others eases up. “If you’re starting up in
to swim fast to snag a spot onboard. are simply following our programmes the health or fitness industry, your
in their own time.” The pandemic was team is everything,” he says. “It’s
a wake-up call for Chris and his team. something I always believed, but now,
The Muscle While they’d relied on their physical after the pandemic, it’s something
For Chris Oman, otherwise known as workout spaces in the past, this I believe in more than ever before.”
Coach Chris, the goal has always been would be a volatile strategy going
to make sure he can keep paying his forward. It’s helped spark a few
staff. The Head Coach and GM at big ideas, such as running their The Maker
Cape CrossFit hasn’t had to retrench physical classes in tandem with Zoom Lockdown didn’t just confine us to
anyone, and it’s testament to how the sessions when gyms finally re-open. our homes, it also hit the brakes on
brand has been able to adapt to South They’re also expanding their online our access to liquor. And, unless you
Africa’s new rules of engagement. But presence, and realising, that in the were stockpiling Russian vodka since
to keep his staff employed, he had to digital space their client base isn’t the turn of the century, most Saffers
keep the business afloat. And to do just limited to guys in Cape Town, ran dry just a few weeks into quaran-
that, he needed to give customers but CrossFit converts around the tine. While the big distilleries were
a “value proposition” that could stack globe. “We’ve already picked up new hit hard, the craft industry was
up (or at least come close) to the clients in places like Angola,” he crushed. The Zwakala Brewery in
experience of training at a Box. says. His formula for success? “Make Limpopo, which also relied heavily on
No easy task. Oman and his team
were prepped for SA going into
quarantine. They’d been keeping
close tabs on what was happening in CRISIS complain when their weeks and months
MANAGEMENT expectations are not met.” in a matter of days by
the UK and the US, and made the Thrive in work, life or COVID-19 put the squeeze speeding up decision
decision to close their gyms early starting your own business on stock and product making and cutting to the
when it was clear COVID-19 was with this pandemic-proof availability, so Viviers and core problem we’re trying
advice from the guys at his team were quick to to fix,” says Viviers. The
going to spread like wildfire. communicate any delays. lesson: with the right plan,
Bottles App:
His approach: “We are in essence This transparent approach anything is possible.
a coaching business and not just a gym 1/ Manage Expectations gave users an insight
“They say the customer into the hurdles they 3/ Stay Loose
where you swipe your card and train
is always right,” says had to overcome, and as “In business and a world
alone,” he says. “So, it was natural a result, customers were where nothing is
co-founder Vincent Viviers.
to set up a system that would allow “And we couldn’t agree more understanding and predictable, you and your
our members to get the same level more. But we also need compassionate. business need to be nimble
to acknowledge that most if you want to survive,” says
of coaching.”
customers don’t just 2/ Think Fast Viviers. “As Winston
It wasn’t just online coaching; complain because they “We have been able to run Churchill said: ‘Never let
each member was assigned their own enjoy doing it, they usually projects planned to last for a good crisis go to waste’.”
personal Cape CrossFit coach who

UPGRADES
a steady influx of tourists, had to shut THE RIGHT FIT constrained by time and pandemic has been hard
down its restaurant and tasting room. Some companies adapt, space.” She knew there on local businesses, but
other companies are ahead had to be a way to help Sudor provides a lifeline to
“We have been affected badly,” says
of the hopefully flattening these businesses scale and gyms while capitalising on
head brewer Luca Tooley. monetise their online its unique position. “It’s
curve. Earlier this year, the
Overnight, they went from app Sudor was launched. content. At the time, she been exciting seeing the
a thriving brewery to brewers The premise was simple: couldn’t have predicted changes in the fitness
the app connects you with that almost every gym in industry accelerate, and
on the brink. Lockdown called for
your favourite social media the world would have to we’ve been able to adapt
creative thinking and the team fitness influencers and lets reckon with the same to these changes in a quick
started brainstorming. First, they you train wherever and question. Since COVID-19 and nimble way.” Their
began making and selling hand whenever you want. “Just hit, the platform has recipe for success:
a year ago, the majority of expanded to include not “Keep an open mind, and
sanitiser. Next, the brewery shifted
the fitness industry was still only the social media elite, be ready to adapt to new
its production to churning out offline,” says co-founder but studios and gyms, too. information. If the world
alcohol-free ginger beer. Each idea Emma Heap. “Most fitness (Office favourite SWEAT changes, make sure you
was a moment of inspiration, admits businesses had their 1000 is among the latest are ready and able to
growth trajectories to join the app.) The move with it.”
Tooley. It could be from his business
partner, his wife or the bartender; the
floor was open. But the pressure
wasn’t just to generate solid concepts, The Team business. Some of the most crucial
it was to execute those concepts in an “For us? It was a case of adapt or die,” tweaks involved defining and then
instant. There was no research and says Vincent Viviers, co-CEO and refining the right mix of essential
development, no trial and error; if co-founder of Bottles App. When your groceries someone would want from
it sounded good, they jumped. It’s the business is built around delivering a same-day delivery service. It was
type of agility more and more brewskis and vino to Saffers’ front a true exercise of getting in the head
businesses are adopting in the wake of doors, a nationwide alcohol ban isn’t of the customer to ensure their needs
the pandemic. It was one of these just a liability, it’s a death sentence. were met. The pair also had to train
moments of inspiration that led to the Viviers and co-CEO/co-founder their drivers on the nuances of
company producing beer brewing Enrico Ferigolli had one thing on contactless delivery. The switch was
mixes. These kits feature all the their minds: pivot, pivot, pivot. “Our a hit; but it wasn’t seamless. Their
ingredients required to brew your first priority, as always, was the volume of orders trebled in just a few
own ginger beer at home. “Within two livelihood of our existing employees,” days and that put pressure on their 50
weeks the product and recipe were says Vincent. Fortunately, the partner stores. They had to train more
ready to be manufactured,” he says. company had partnered with Pick n staff on their system, but travel
While these solutions keep the lights Pay Liquor back in 2018 as part of restrictions meant they couldn’t visit
on, Tooley is already thinking about their mission to scale their business the stores. Again, it was “adapt or die”
the future. The alcohol ban – fingers and beverage delivery. By the time and the pair devised plans to train
crossed – will one day be lifted, and COVID-19 shattered social (and teams remotely, enabling them to
there will be a renewed demand for drinking) norms, they were working meet the increasing demand for
craft and commercial alike. “We’ve with 50 different Pick n Pay Liquor deliveries. The business owners, and
been producing craft beer on stores. “When it was announced that their staff, have worked around the
a smaller scale, and also focusing on selling alcohol was prohibited during clock since lockdown began, but their
whisky production that we have been lockdown, it made sense for us and creative thinking and unwavering
maturing in barrels for future use,” he Pick n Pay to start delivering grocery work ethic has paid off: they haven’t
says. The pandemic hasn’t put a dent essentials,” adds Ferigolli. The just survived, they’ve grown. The
in his aspirations. “We still envision objective: let people stay safe in their challenge, and the process of kicking
our brand becoming a household name homes while still giving them access its ass, has reshaped their growth
in SA and abroad,” he says. “That’s to bread, canned foods, detergent, you strategy going forward. The pandemic
been the goal from the start.” But the name it. Instead of dreading the shift, has catalysed an appetite for on-
focus has shifted, slightly; the company Viviers and Ferigolli relished the demand food and liquor that won’t be
plans to diversify its business in challenge – “We were excited.” going away when COVID-19 ends its
the liquor sector and beverage The plan: they had to execute extended stay. Bottles App is proof
market to mitigate losses down in a matter of days. That that if you’re in the right place at the
the line (see: COVID two-point- meant switching their right time, and willing to go the extra
oh). “If we had relied purely on supply lines, recalibrating mile to leverage the strengths of your
GETTY/GALLO
beer sales during the pandemic,” the app, and broadcasting position, you can turn a seemingly
he admits. “We’d be done.” the news that they were in losing battle into a big win.

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WEALTH REPORT
SEPTEMBER/OCTOBER
THE Raise money-savvy
kids, pump yourself up
and save your cash for
the good stuff with our
MH-certified research
and expert advice.
TALK
YOURSELF
INTO IT
It’s been a tough lockdown.

And if you’ve started talking
to yourself, well, we don’t
blame you. In fact, research
may even encourage you
to keep going. According 4 TIME IS MONEY
to a study authored by
Ethan Kross, a professor of That sleek new LED TV, an over-priced
psychology at the University and impractical backpack, your third
of Michigan, participants who drone; buying things feels good, but
spoke to themselves in the that moment of happiness might not be
second or third person, felt worth the dent in your bank balance.
less anxious while performing According to a study published in the
tasks. (Others also rated their Proceedings of the National Academy of
performances better overall). Sciences, if you want to buy happiness,
start by buying time. Researchers
Kross says the strength of surveyed over 6 000 individuals as part
saving less because we self-talk comes from “self- of a massive study looking at how our
only see what others are distancing”, which means spending habits impact our emotional
1 spending – and not what focusing on yourself from the wellbeing. Participants were asked how
they’re stashing in the piggy perspective of a third person. much money they spent each month to
THE BUYER’S bank. (And social media is Instead of, “I’ve got this”, say pawn off unwanted tasks to someone else
BIAS only making things worse.) “You’ve got this”. (think: cleaners, getting takeaways,
Meet your best mate in hiring a nanny – anything that frees
person, and you may notice up time). Respondents were also asked
to rank their level of happiness on
him sipping a cheap beer a 10-point satisfaction “ladder”. The
Can’t stop spending? Time or rocking threadbare result: those who spent money to free
to stop scrolling. A recent sweatpants (no judgment!). up time reported being at least one
study by professors at the But online, it’s a highlight “rung” higher up on the ladder than
University of Toronto and reel of expensive restaurants those cluttering up their homes.
University of California and exotic locales. Your
revealed that our spending play: it’s those savings that
habits are influenced make the highlight reels
by something known as possible. Try hold off on the
visibility bias. Essentially, impulse buys for something 5
we’re spending more and worth sharing.
CHILD’S
PLAY
2 TAG TEAM YOUR STRESS
Good money habits are hard to learn, but they’re
orking from home may too much. If you’ve when we cooperate
e saved us from the already tried regular with friends to
even harder to teach. While you could swap out
ed commute (and exercise, meditation, complete tasks. This the little one’s copy of The Very Hungry Caterpillar
ffice canteen’s deep sleep and does come with a few for The Alchemy of Finance, the tyke doesn’t have
que onable menu), healthy eating to caveats. Firstly, this the grit or determination to make it through the
but it as also curb the anxiety study looked at the chapter on “Reflexivity in the Currency Market”
blu the lines but still feel like social activity of before nap time. Break out the iPad, uninstall
betwee work and you’re on the cusp of long-tailed macaques. Angry Birds, and set them up with Nestlums. This
play, ing us burning out, it’s time Secondly, yes, those app is designed to teach young children how
owhere to pair up and bust are monkeys. But the
to handle digital money and nurture a healthy
WORDS: KIERAN LEGG
stress as a team. authors argue there

he According to new are lessons here: savings account. Little creatures will guide them
research from Utrecht as social creatures, through the concepts of pocket money, working
s University in the humans could benefit towards savings goals, and teach them numeracy
Netherlands, we might from the tag team skills through a series of engaging games.
el less stressed experience, too. Available on iOS and Android (nestlums.io)
74 CO.Z Se 2020
MIND
Deal With Your Loss
Learn To Combat Loneliness
Kick Anxiety To The Curb
COMPILED BY MEGAN FLEMMIT
GRIEF
ENCOUNTERS
THE CORONAVIRUS PANDEMIC
HAS CAUSED AN INDESCRIBABLE
AMOUNT OF GRIEF. AND TO ADD
INSULT TO INJURY, IT’S ALSO
GONE AND UPENDED THE WAYS WE
WOULD USUALLY HAVE PROCESSED
OUR FEELINGS. SO WHAT DO WE
DO NOW? WE ASKED EXPERTS TO
SHARE THEIR TIPS FOR NAVIGATING
LOSS. / BY MEGAN FLEMMIT
IF THERE’S ONE TOPIC

we tend to avoid talking about, it’s grief.
And yet amidst all the uncertainty of the
current global health crisis, if there’s
one thing we can be certain about, it’s
that we’re all experiencing it right now.
“Grief is a natural human response to
a significant loss of a treasured person or
a valued part of our life experience,” says
psychiatrist Dr Barry Fortuin. We’re not
just mourning the death of loved ones, but
the loss of our potential futures and the
lives we would have had. To make matters
worse, we’re often dealing with more than
one type of loss at a time.

“ A job might represent
Previous research on personal loss
during times of broad social distress has
shown how the effects can linger even
capability and
after the danger has passed. A study
in the journal Social Science and
financial security. So,

Medicine found that survivors of the
Rwandan genocide had lingering
when someone loses

mental health issues as a result of their
traditional methods of mourning
being halted during the war. A study
that they might feel a

in the journal Death Studies found that
survivors of the 2004 Indian Ocean
sense of inadequacy
tsunami struggled with chronic grief.
While the current pandemic is different
or vulnerability
to those events, it brings stressors of its
own: It’s led to the death of thousands of
people around the world, along with large-
scale unemployment. The pandemic has
disrupted the way we work, the way we
socialise and the way we seek comfort
from those closest to us. family as we deal with the loss complicates Ending Or Changing ship
our grieving process. Whether you’ve been forced to spend this
time away from your partner or you’re
MANY FACES OF LOSS Being Retrenched now with them 24/7, each situation
We tend to associate loss with death. A recent survey* found that two months brings with it new challenges that the
In reality, it can take many forms and each into the pandemic, three million South two of you need to overcome. The
comes with its own type of grief. Africans had lost their jobs. “A job disruption to your normal routine is
might represent capability and financial a type of loss you have to deal with. And
Losing A Loved One security. So, when someone loses that for those who were unable to make the
This was hard enough before we found they might feel a sense of inadequacy situation work, they now also need to
ourselves in the midst of an overwhelming or vulnerability,” says psychologist deal with a breakup. “A relationship
health crisis. But lockdown regulations Caitlin Vinson. “The bleak outlook of might play the role of someone being
have made it tougher. Often we’re unable the economy only adds to their sense of unconditionally accepted or a place
to be with our loved ones in their final hopelessness,” adds Fortuin. Along with where they can be themselves,” says
hours and we have to say our goodbyes by losing out on financial stability, you might Vinson. “Severe depression and even
GETTY/GALLO | SOURCES: *NATIONAL INCOME DYNAMICS CORONAVIRUS RAPID MOBILE SURVEY
‘attending’ funerals via Zoom. The added miss your work, the structure your work suicidal thoughts can result [from]
inability to be present with friends and provided you with or your colleagues. this kind of loss,” adds Fortuin.
HOW TO HELP SOMEONE ELSE WITH THEIR GRIEF

Your ability to support others through their grief is particularly important right now. But sometimes might not be
sure on what to do or say. Follow these practical tips from counselling psychologist Caitlin Vinson.
SUPPORT, OFFER PRACTICAL DON’T MINIMISE DON’T AVOID KEEP CHECKING

DON’T ADVISE. SUPPORT. THEIR PAIN. THEM. IN WITH THEM.
“Only give advice “Completing practical tasks can “It often comes from “You might not “Often support
to someone if they be very useful. Doing their laundry a good intention know what to systems start off very
ask for it, otherwise or cooking them a meal can help of trying to comfort or do or say, but it’s present and then
just be there to offer take a load off their plate.” If this console, but comments best to engage with become distant as
them support.” is impossible right now with social such as ‘I know how you them while feeling time goes on. Check
distancing, you could also order feel’ often minimise awkward than in on them at intervals
them food or help them sort out the individual’s avoiding them.” after the initial loss.”
any life admin. experience.”

invasive thoughts, let someone know.
They will be able to help you or get you the
support you need.”
Be kind to yourself. “Accept that you are
going through a difficult emotional time and
will need extra kindness towards yourself.
Give yourself time to process the grief.”
WHEN YOU SHOULD SEEK HELP

While researchers all agree that there is
no set way to grieve, your feelings of intense
sadness should dull over time. However,
when painful or unacceptable feelings
can’t be expressed or supported, it can
cause further mental health issues such as
post-traumatic stress disorder or major
depressive disorder. Those who haven’t
processed previous losses or trauma are
particularly at risk. “This could lead to
a reduced emotional and psychological
capacity to deal with the current loss,”
Blurring Of Professional And new rituals. Having a ritual for saying says Letsatsi-Dithako. It could also lead to
Personal Boundaries goodbye is all part of processing and destructive behaviour and substance abuse.
Many people work from home now and will helping the person make sense of the loss.” What makes dealing with grief right now
continue to do so for the foreseeable future. Although video calls can’t take the place particularly difficult is that the pandemic is
“People now have the challenge of fulfilling of physical connection, it offers a way to ongoing with no clear end in sight. It’s one
a full day of work while coping with the share your emotions with those closest of the reasons why Fortuin emphasises the
demands of other family members who are to you. Joining a virtual support group significance of reaching out to family and
dependent on them. They end up working can also be useful. Along with providing friends when you’re struggling to cope with
late into the night,” says Fortuin. This an outlet to share your experience, it also your emotions. Whether that be through
coupled with colleagues expecting you to serves as a reminder that you’re not alone. video call or texting. “The importance of
always be available could lead to you feeling Unfortunately there is no one-size- family awareness and support when they
as though there’s no longer a distinction fits all plan for dealing with loss, but note changes in the behaviour of the person
between your work and your private life. what is consistent is that the only way is essential to help overcome the loss,” he
to move past it is by confronting it head explains.
on. “Avoiding it, suppressing it or denying
COPING WITH GRIEF it might only prolong the pain,” says More importantly if the below scenarios
“Each facet of someone’s life will represent Vinson. If you don’t know where to start, apply to you, Vinson recommends
something to them,” says Vinson. “When these tips from her could help you work seeking help, whether it’s from some-
coping with these losses, it is important through your emotions. one close to you or a professional:
for people to explore what the element 1/ You are engaging in unhelpful coping
that was lost represented to them and then Find a safe space. “Surround yourself mechanisms to avoid or suppress
consider finding a way to regain that part of with a support system that you feel you can emotional discomfort.
themselves – for example, finding a way to communicate with.” 2/ You are having invasive negative
regain feeling competent or finding a new Consider your physical and emotional thought patterns such as suicide idea-
place where you can feel accepted.” needs. “Reflect on what you think you need, tion or blame.
While lockdown regulations make it whether it’s a need to talk , to be silent, 3/ Your grief has resulted in you not being
difficult for us to receive the same kind to be affirmed or to be helped practically. able to cope with the daily demands of life,
of support, clinical psychologist Thato Then communicate that with your support for example you can’t eat or sleep.
Letsatsi-Dithako, believes we need to system. This will help give them direction 4/ Previous activities that used to fill you with
re-invent our traditional coping strategies. on how to best support you.” joy no longer provide meaning to your life.
GETTY GALLO
“Families and individuals may have Be honest. “If you have not been sleeping 5/ Your emotional distress feels above the
private moments and develop their own or eating or [you have been] having level that you can manage.

MIND
UP UP
The Lonely HELPING HAND
After starting to
MAN’S BEST
FRIEND
Island
volunteer for two or Research
more hours per week, suggests pets
people’s loneliness can decrease UP
levels subsided. loneliness. Plus, ADAPT AND
LEARN TO COMBAT LONELINESS The Journals of the daily walks
THIS YEAR AND BRING BACK Gerontology could bag you
OVERCOME
SMILES BY POPULAR DEMAND. Interventions
some friends. that changed
BMC Public Health maladaptive
thinking patterns HOLD
were four times CONTAGION
more effective People close to
UP in reducing someone lonely were
TAKE A BATH loneliness 52% more likely to
Lonely people tend than other become lonely, too,
to take more warm interventions. showing loneliness
baths and showers Personality is contagious.
to induce physical and Social Journal of
warmth. Hey, while Psychology Personality and
you’re at it, add Review Social Psychology
some bubbles.
Emotion Journal
HOLD
WANDER NOT
Mind wandering
HOLD may lead to
ANTI-SOCIAL increased social
distance and
MEDIA disrupt social
A 2019 study relations. So rather
showed that get your head out
how you use social of the clouds when
media matters more you’re feeling
than how much you down.
use it. Scroll away
the loneliness by not PLOS ONE
having an emotional
connection to posts,
comments and likes.
Society for Public
Health Education
DOWN DOWN
STRESS OUT FORGET
A study linked -ME-NOT
loneliness to A Chicago study
increased levels found that people
of inflammation in who were lonely had
response to stress,
WORDS: KELLEIGH KOREVAAR. ILLUSTRATIONS: UNDRAW.CO
twice the normal

something 2020 risk of developing
has in abundance. Alzheimer’s.
It also led to more
serious health JAMA Psychiatry
complications.
DOWN
Health Psychology DOWN
SLEEP ON IT
DOWN In a 2017 study, DOWN BRAAIBUDDIES
MONEY TALKS feelings of loneliness BREAK THE STIGMA A 2016 study found
Higher household income were associated Research shows the stigma dissatisfaction with
was associated with less with worse sleep of loneliness complicates contact with friends
RISERS AND FALLERS time socialising with others. quality. Now that’s assessment and treatment. is strongly related to
UP HOLD DOWN A wealth of friends may be more something to Break the stigma by talking loneliness. At the next
Popular On Your Lonely important than well, wealth. sleep on. to family and friends. braai talk about more
Demand Own Island Perspectives on than just the rugby.
Social Psychological and Psychological
Personality Science Medicine Psychological Science SAGE

MIND
WHAT HAPPENS WHEN...
…I Get Anxious
THE CURRENT PANDEMIC HAS LEFT US WITH PLENTY TO WORRY ABOUT. WE
DUG DEEP TO SEE IF OUR TROUBLED MINDS ARE A CAUSE FOR CONCERN.
01
ANXIOUS ENERGY
The thing about anxiety: anything can
trigger it. It could flare up before a job 04
interview or meeting the in-laws for the THE LONG RUN
first time – an intense, persistent fear The persistent release of cortisol isn’t
about how the situation will play out. doing you any favours either. Over time,
Leading up to the event, you may begin the influx of the stress hormone will
to feel a sense of impending doom and lead to weight gain and diabetes, while
a racing heart, coupled with a dry mouth. weakening your immune system, making
Eminem could easily be rapping about you more susceptible to infections. To
you in his hit song ‘Lose Yourself’. make matters worse, your digestive and
excretory systems are also impacted.
Thanks to the pesky hormone, acid
builds up in your stomach. Its what’s
02 responsible for the cramps, nausea,
BRAIN MATTERS diarrhoea and loss of appetite you
Even before you experience when you’re anxious.
register these physical
symptoms, your brain
has been hard at work.
Your amygdala and
hippocampus send
a message to your
central nervous system
to release the stress
hormones adrenaline
and cortisol. As
adrenaline courses
through your veins,
your rapidly beating
heart increases blood
circulation. The blood
flow delivers fresh
oxygen and nutrients
WORDS: MEGAN FLEMMIT | ILLUSTRATION: PETER GRUNDY | EXPERT: RACHAEL EDEN, DIETITIAN AT BUPA UK
to your muscles,
including glucose for
fuel. At the same time,
the release of cortisol
temporarily boosts
your immune system.
05
GET A GRIP
But all is not lost. The good news is
03 that anxiety can be managed easily.
CHANGE OF HEART The best solution is to speak to a
Thanks to the release of these stress hormones, therapist if it begins to interfere with
you’re primed to deal with the situation at your daily life. Physical exercise and
hand. But while your state of readiness is useful a diet rich in tryptophan, which is
for fending off an attacker, it’s less than ideal found in eggs, mozzarella cheese
when you’re trying to make it through a job and pumpkin seeds, can help reduce
interview. And while a short burst of anxiety can the symptoms of anxiety. While
be beneficial, long-term exposure to the stress you’re at it, add meditation and yoga
hormones can have a debilitating effect. to your fitness routine. Their benefits
A study in the Journal of the American College are flexible enough to ease your
of Cardiology found that men struggling anxious mind.
with anxiety are more likely to develop
coronary heart disease.

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oogle Masego
FIRE
‘Maps’ LIFEMOTTO
Maponyane There’s no such
thing as impossible;
and the search it just takes longer
results will than planned.
bombard you LAST BOOK
with a near- YOU READ
endless list of Eleven Minutes by
Paulo Coelho
titles: Model.
Actor. TV Presenter. Entrepreneur. FAVOURITE MOVIE
Inglourious Basterds
Philanthropist. Voice Over Artist.
Speaker. But if you were to ask the FAVOURITE HOBBIES
Reading, traveling
man in question, he would describe
and playing sports
himself in one word: curious. with friends.
“Whether I’m interacting with
FAVOURITE FOOD
someone, working or going somewhere, Food. I’m obsessed
my curiosity drives me to explore all with food. I can’t pick
my favourite. But if
aspects of it,” explains Maps. I had to choose, my
It’s this desire to know more and mom’s seven colour
experience more that’s led to the Sunday dish.
30-year-old’s illustrious career in YOUR PARTY TRICK
the entertainment industry. Maps’ Being able to say
certain phrases in ten
appetite for success can be traced different languages.
back to watching his parents reach
their goals. His father scored his ONE THING YOU CAN’T
LIVE WITHOUT
reputation at the back of the net as The ability to create.
a formidable striker with the Kaizer It’s never stuff,
material things.
Chiefs. His mother has multiple Headphones. And
degrees. Just the way they lived I’m trying to avoid
taught him a valuable lesson: saying family or food
because that’s sort of
anything you want is yours, but you the obvious choice.
must put in the work.
FORGING HIS OWN PATH

Growing up, it was expected that Maps
would follow in his father’s footsteps. Maps’ resolution to stand on his sitting in dusty lecture halls; he learnt
Like his old man, he had a natural own two feet was first tested after how to be resourceful. After working
talent for the game. But the young he matriculated. His parents were in fashion retail for a few months,
athlete, determined to carve a name struggling financially and couldn’t he landed a gig presenting a sport
for himself, decided to hang up his afford to put him through university. show on Supersport. Eager for more
boots. “[I learnt] at a young age that The time had come for him to take work, he sought out a modelling
any achievement that was related to his future into his own hands. The agency on a friend’s suggestion.
what my father did, people would find mantra was always there: if you want He was rejected over, and over again.
a way to link it back to him. It became it, prepare to work for it. By taking The problem? They said he looked
frustrating not having my achievements on odd jobs and paving his own way “geeky”. But while the rejection
seen as my own, but rather in towards a degree, he discovered stung, it didn’t deter him. After
association with someone else.” something that you can’t learn just months of casting and auditions,

Big Trefoil Outline Investec, IWC Schaffhausen and
track top R1 599;
Big Trefoil Outline Mercedes Benz, among others.
track pants R1 199; “It excites me when brands invite me
Superstar trainers R1 399.
All adidas.co.za to be part of their family, especially
those whose reputations speak for
themselves,” says Maps. It’s a positive
affirmation that I’m headed in the
right direction and I’m doing what
I’m meant to be doing. It’s an honour
that I’ll never take for granted.”
GOING OVER AND ABOVE

Maps starts his morning by taking
a sip of water, before reflecting on the
day ahead. This morning ritual is
the only constant of his week.
As someone who juggles many
roles, no two days are ever the same.
“That lack of structure and that lack
of predictability excites me, it’s
what keeps me going from one
project to the next,” he explains.
But when the world came to a halt in
March, it forced him to slow down. For
the first time since he entered the rat
race, there was some form of routine
in his life. “I found that structure was
the only way for me to survive
“It’s this desire the first part of lockdown,”
to know more he says. “When I’m racing

to and from things, I tend to
and experience forget to take care of my
more that’s led to well-being; I forget to eat.”
the 30-year-old’s The other thing that kept

him sane during isolation was
illustrious career” his great sense of humour.
“My brother and I have so
many memories growing up of finding
humour in everything and as a result
I’ve learnt not to take myself too
seriously,” he explains. “I just think of
how disingenuous social media can be
he was signed by an agency. “When I his gilded CV, and countless when everyone is constantly serious
went to my first castings, I struggled accomplishments, the Johannesburg and showing a tailored perfect image
in the beginning, but after a while I native knows he needs to constantly of themselves.” The entertainer keeps
got the hang of it and things started push himself to do better. “You things interesting by occasionally
avalanching from there.” can’t rest on your laurels in the making fun of himself. “I just love to
And as the opportunities came entertainment industry,” he have as much fun as possible and the
knocking, he grabbed them with explains. “It forces you to be better so nice thing about being South African
both hands. From bagging you’re less likely to be disposed of.” is that we have such a great sense
commercials to starring in films It’s this dogged pursuit of of humour that I think, no matter
to becoming a presenter on Top excellence that’s attracted major how difficult things are, that’s
Billing, Maps cemented himself brands to work with him. He’s the what keeps us sane and it keeps us
as a household name. Despite brand ambassador of Samsung, bonded together through it.”

MH COVER GUY EXCLUSIVE
TAKING CHANCES lockdown regulations took hold.

“If something doesn’t have a big It’s also what’s helped Maps
chance of failure then I know I haven’t continuously break new barriers
taken a big enough risk or stepped when it comes to his career. Along
outside my comfort zone,” says Maps. with restauranteur, the 30-year-old
Last year, he took his biggest risk yet can now add ‘executive producer’
by opening the burger joint to his long list of titles. Earlier
eing in Buns Out. He’d dreamt about this year he stepped out from in
isolation owning a restaurant since front of the camera and took up
made Maps he was a kid. Now he runs space behind it. Together with
reflect on the place with his best friend
S AGE Terry Pheto and production
what was truly
important
from pre-primary school.
“Having that dream come to ADVICE company Rififi Pictures,
Maps produced a film that
to him. fruition was a great reminder Before Buns Out, Maps should hit local screens next
started many other
“The first to me about what happens businesses, some of year. “It’s always exciting for
thing I missed when you’re consistent in which failed. These me to see how I’m able to take
was being able to communicate with what you do and what your included Niche what I’ve learnt from one
Streem, a music
another person face to face. It’s made ambitions are. It felt like such streaming umbrella industry and transfer it into
me think about how we interact with an accomplishment to be able company and Tuta-Me, something new that I’m willing
an educational tutoring
others,” he says. “I hope during this to do that.” app. These are some of to risk and tap into and see
time we’ve all learnt about how to be Customers flocked to the the lessons he learnt how well I can fare in it.”
from his ventures.
more empathetic.” restaurant as soon as the Another project that he’s
It’s a lesson Maps certainly burger joint opened its doors. Never plan for excited about arose as a direct
seems to have learnt. He is not It became wildly successful something with result of the world going into
money that’s
only determined to better himself, in a short period of time. The promised to you. lockdown. With virtual events
but committed to helping others do phenomenal support allowed “Anything can becoming the norm, Maps
happen and if you’ve
the same. Being aware of his them to open a popup store in already made plans
thought out of the box to produce
position of influence, he leverages Durban. Buns Out’s popularity with money expecting an experiential online event.
that power to open doors for others. also helped the restaurant it to come through, It allowed him to combine
your business will be
“I’m fortunate to be able to walk carve out a spot on Bloomberg’s derailed quickly and his love of the stage with his
into certain doors, push certain list of the best burger you will end up in passion for tech and marketing.
trouble.”
buttons and convince others to restaurants in the world – the “The result is a fully immersive
get involved,” he explains. only South African restaurant Timing Is Everything. experience that makes attendees
His passion for the youth and to be listed. “To already get “Think less about what feel like they’re part of the event
is a great idea and
education has led to him being that vote of confidence about more about what’s a from the comfort of their homes.”
involved with multiple charitable five months in from so many great idea that people Aside from ensuring his
are actually wanting to
organisations. “The biggest people and Bloomberg, made use or need a solution longevity in the industry, the
determiner of where your life will us feel like we were really onto for right now. 30-year-old’s desire to challenge
It doesn’t help having
lead is education,” he says. “To something. It felt like all the himself is rooted in his belief
a great idea that
reach any kind of success or change frustrations were worth it.” we don’t have the that there is more for him to
your circumstances, you need an Like all restaurants, infrastructure for accomplish.
or that no-one
education and that’s an opportunity Buns Out was affected by the needs now.” “I constantly feel like I’ve
everyone should have.” It’s why he lockdown regulations. But Maps only scraped the barrel of what
You need to be
started a crowdsourcing platform and his team’s ability to adapt willing to have
I can achieve. Being someone
called The Bursary Network in 2017. under pressure meant that they sleepless nights. with such diversified skills
The platform enables students to were able to find solutions “It’s literally like has allowed me to do more
raising a baby. You
reach out for funding from others to keep the business going. need to be con- work, but I’m always looking
by explaining what they’re studying “Lockdown has proven stantly willing to look for ways to take that further.
after it 24/7. There
and how much money they need. In that you have to be able to isn’t stability or I always say that we literally only
turn the public can donate to students adapt,” says the entrepreneur, predictably. You have this limited time that we
whose stories inspire them. He also “Otherwise, when something need to constantly be are alive for, that we can explore
feeding it, because
HAIR : YVONNE DIOGO
continues to be actively involved with like this happens, you’re left you want to get to as much of our potential as
UNICEF, while sitting on the board out in the cold.” a point where you’ve possible. For me, I’m just driven
got the right tools for
of Nal’ibali, an NGO that provides It’s a rule that’s been the business to look and excited to see how much
children with books. applicable long before after itself.” of my potential I can reach.”

“The biggest
determiner
of where your
life will lead
is education”
Reader Advisory
Following the advice
on these pages may
put serious strain on
your T-shirt sleeves. MH takes no
responsibility for any items of
clothing that need upsizing.
STRIK
IN THE PUSH FOR BIGGER ARMS, BICEPS HAVE LONG BEEN
CONSIDERED THE DRIVING FORCE: THEY’RE THE STARS OF GYM-
MIRROR SELFIES, THE PROVIDERS OF THE PUMP. THE CATCH? YOUR
BICEPS AREN’T YOUR ARMS’ BIGGEST MUSCLES. TO MAKE A TRULY
SIZEABLE IMPACT, YOU NEED TO FOCUS ON YOUR TRIS. OUR GUIDE
WILL SHOW YOU HOW. THIS SUMMER IS GONNA BE HUGE.
Tim e to join the mo st epi c tri-

har ds in his tor y
WORDS BY SCARLETT WRENCH

TEXT A GYM BRO
THE
OF I have a trusty bis and tris
routine, but recently my gains
have plateaued. How do I get
things fired up again?
THREE
Your triceps have three
Well, you’ve heard Einstein’s
definition of insanity, right?
It’s repeating the same
“heads”, and working process over and over again
each of them is the but expecting different
key to building results. Fortunately, you
don’t need a physicist to
bigger, stronger figure out this problem.
and more defined
arms. Here, strength
Ha, ha. Alright, genius, I’m
coach David Otey listening…
breaks it down.
Your muscles are lacking an

“The triceps’ three heads – “adaptive stress stimulus” – that
medial, long and lateral – attach is, sufficient stress to force them
to your elbow and the back of to grow larger and stronger.
your upper arm bone. The long
head connects to your shoulder Really? I already feel like
blade, too. The medial and lateral I’m working near my max.
heads are what make up the
coveted ‘horseshoe’ look. When
Then what you need to do
you do a triceps push-down, is increase the volume
you’re mostly attacking these using drop sets.
two. Once your upper arm starts
moving overhead, you’ll start
hitting that long head. Does that have anything to do
“Not only do the tris make up with throwing my weights to
more of the muscle mass in your the ground after the final rep?
upper arms, they’re also more AN INSIDE LOOK AT
involved in your day-to-day life HOW TO TRAIN FOR
MAXIMUM DEFINITION Sadly, no. When you reach
than your biceps. You spend
failure point during a set, don’t
more time pushing your arm take your rest straight away.
away from your body than you Pick a weight that’s 20% lighter
do pulling. than the one you’re using and
“Your triceps are a second- crank out a few extra reps,
stopping when you lose form.
ary mover in almost every
upper-body pushing movement,
because they’re responsible for
That should add enough
straightening your arm. Most stress to get things
of the time, in my experience, growing. Good luck!
your triceps are the reason you
can’t progress past a certain Fitness model and trainer Shaun
weight on the bench.” Stafford is the founder of City
Athletic performance centres.
Does It Worrk? Fascial Stretching Rather than finishing each session with
a shoulder roll
r and a flex of the wrists, try this. After you have exhausted
your tris, liee on a bench and lower two heavy dumbbells to a position that
fully stretch hes the muscles and hold for 60 seconds. This loosens the fascia
– the “sheaath” surrounding them – which a Journal of D
Applied Phy ysiology study found can increase growth. APPROVE
MH.CO.ZA Sept/Oct
p/ 2020
Class ic bodyb uildin g is one way to grow – but not the only
way
No bench? No bar? No problem. Whatever you’ve got access to, we have your go-to move,
courtesy of Ben Gotting*, co-founder of the Foundry gyms and strongman specialist.
01 02 03 04 05 06
Dumbbells Kettlebells Barbell Cable Machine Resistance Band Olympic Rings
Triceps Single-Arm Close-Grip Triceps Push- Overhead Triceps
Extension Press Bench Press Down Extension
*@THE_GOTTFATHER | PHOTOGRAPHY: GEORGE BUTLER/CONTACT PRESS IMAGES | ADDITIONAL IMAGES: PHILIP HAYNES,
ADRIAN WEINBRECHT, GETTY | ILLUSTRATION: DE AGOSTINI PICTURE LIBRARY/GETTY, ANDREA MANZATI
“This isolates the As well as firing Switching to the Connect a bar If all you have Grab the rings
triceps, working up your tris, this bar allows you to attachment to is a set of bands, and suspend
the long head,” one will give your load your arms the cable you can still give your body with
says Gotting. Lie core a gut punch, with a heavier machine and your triceps a your arms
on a bench and too. Stand with weight, giving you hold the handles, beasting. Loop it straight. Lower
hold the a bell in each more muscle- facing the behind you and slowly with your
dumbbells above hand in a front building bang for machine with grip the ends, elbows at your
your chest, with rack position, with your buck, while your elbows with your feet in sides, then push
your arms your feet slightly the closer grip bent. Exhale as a split stance. back up. The
extended in a wider than your forces your you push down Start with your more you’re
bench press shoulders. Press triceps to take to full extension, elbows bent, then upright, the more
position. Bend at one overhead, more of the strain. with your palms pull the band until emphasis is
the elbows to locking out your With arms above down and an your arms are placed on your
lower the weights arm at the top, your shoulders, upright posture. straight overhead. tris. “Use the dip
behind your then lower under slowly lower the Squeeze your tris Maintain tension station if you’re
head, then tense control. Switch bar to your chest, at the bottom, in the band struggling,” says
your tris to return arms with every then push up then slowly throughout the Gotting.
to the start. rep. explosively. return. move.

Ma ke a few sm ar t tw eak s to
gai n wit ho ut the pai n
THE DEVIL’S ADVOCATE

“The shoulders are the most movements.
GET important body part that

gym-goers habitually neglect.
But training them has multiple
“They’re also prone to injury.
This is mainly because they are
left underworked, then are
OVER benefits, both in terms of

strength and, of course,
aesthetics. If you’re aiming to
suddenly asked to lift more than
they’ve been built to handle. It’s
not just the bits you see in the
build that coveted ‘V-shape’ for mirror (the deltoids), either.
the beach, disproportionately Small muscle groups such as the
bulky arms and narrow shoulders rotator cuffs add notable value to
DAY”
For a truly impressive
upper body, a good set
just won’t cut it.
“Your shoulders are involved
in pretty much every movement
your lifts and play a major role in
shoulder mobility.
“So, avoid obsessing over the
you do, from biceps curls to ‘big guns’ look at the expense of
of tris alone won’t cut it, overhead triceps extensions, all else. If you want a balanced
argues Hendrick FAMUTIMI SAYS
bent-over rows and pullups. The aesthetic and better performance
Famutimi, PT and TRUE POWER RESTS
stronger they are, the better in any discipline, then it’s all
two-time British ON THE SHOULDERS
powerlifting champion you’ll perform in all upper-body about the shoulders.”
Does It Work? Bloodflow Restriction The practice of strapping on a

tourniquet to reduce bloodflow during lifts aims to create an oxygen demand
equivalent to using much heavier weights. Science is sceptical of its efficacy
in boosting muscle mass, but the European Journal of Applied Physiology
suggests that it might have benefits for your VO2 max,
a key marker of stamina. Just proceed with caution. INCONCLUS
IVE

THE MATRIX
Working your tris needn’t be a solitary affair. Switch up your isolation exercises with these full-body
moves, from the Foundry’s Gotting, to tailor your arms work to your wider fitness goals.
UPPER BODY
01
STRAIGHT-ARM
02
BODYWEIGHT PUSHUP
BAND PULL-DOWN For an upper-body pump with stamina-boosting
This power-player of benefits, you can’t beat the pushup. While a close-grip
a move pumps up push zeroes in on your tris, the regular pushup is
your lats, pecs and sufficient to hit them hard, along with your pecs,
delts, and chisels the shoulders and core. Once in position, lower until your
serratus on the sides chest reaches the floor (A), then press back up (B).
of your ribs (google Keep working for 75 seconds, or 20 good reps. Work
“Bruce Lee” for with your hands on an elevated bar if you find it too
reference) – while hard, or pop a weight plate on your back if it’s too easy.
ensuring that your A
triceps don’t go A
unpunished. With
your core braced,
grip the handles (A)
and pull the band
down, making sure
that you keep your
arms straight
B
throughout (B). Use
a resistance grade B
that challenges you
ENDURANCE
over 45-75 seconds.
SIZE
03
BARRBELL THRUSTER
04
MED BALL WALL SHOT
If low
wer-body muscle mass is Hold the ball with your hands at
yourr goal, aim for controlled your chest (A), squat until your
repss with a challenging weight. thi to the ground (B),
The target is 45-75 seconds’ then push up p, using the momentum
work. With the bar across your to throw th he ball at a target on the
collaarbones, palms up and wall. Catch it and sink back into the
elbo ows forward, sink low (A). next squat. Go for 75 seconds. This
Exha ale as you power up, locking is a true full-body effort, engaging
out y your arms overhead at the your quad ds, glutes, calves, chest,
B top of the rep (B). Switch to cepss and, well… everything.
tricep
dum mbbells if it’s
it s too tough
tough.
LOWER BODY
Does It Work? Synthol This oil-based substance is sometimes used by
unscrupulous bodybuilders to engorge the muscles and artificially pump up their
volume. It’s typically injected directly into the triceps, biceps and delts. However,
the drawbacks can include nerve damage, heart attacks, strokes and infections, none of which
will be good for your gains. The results also look very… weird.
REJECTED
on top : wo rk be low
It’s no t jus t ab ou t the bu lge
01 02 03
MORNING VS HIGH REPS VS HEATING VS
EVENING MAXING OUT COOLING
If you have trouble You can add equal bulk Abs may be made in the
GAINS
sleeping, early-morning lifting at 60% of your 1RM kitchen, but total-body
workouts can support with a higher rep count muscle is cooked up in the
a healthy circadian as you can chasing new sauna. Korea University
rhythm. Otherwise, the PBs under a bending found that post-training
6am alarm call isn’t really barbell. Lower slowly for heat exposure delivers
Even small tweaks to your muscle-
necessary. more time under tension. faster gains.
building regimen can yield major
results. But which of the following
deliver measurable benefits?
A University of Southern Shooting for a max lift Athletes subjected to
Mississippi study found once or twice a week ice bath levels of cold
that young athletes who can deliver a big boost experience a spike in
trained at 6pm gained of human growth testosterone, reports
more muscle than those hormone – but it’s not Swansea University. Do it
who worked out at the easiest way to pick the day after training for
10am. Later is greater. up gains. maximum impact.

ALL BLAZING
This tried-and-tested workout, from Gotting and his team, might just be the last arms sesh you ever need. An example of
“functional hypertrophy”, you’ll strengthen your muscles, rather than simply pumping them up p – though
g it will do that,, too.
B A
B A B
1A/ CHINUP 1B/ INCLINE DB CURL 1C/ BARBELL BENCH PRESS

4 SE TS OF 4 6 AT 4011 TE O* 10SEC REST 4 SETS OF 8-10 REPS AT 2110 TEMPO, 2MIN REST 4 SETS OF 4-6 REPS AT 5010 TEMPO, 10SEC REST
Start with your biceps: they still need Set the bench to a 45-degree angle Now, it’s time to really wake up
to do some of the work, after all. and start with your arms hanging those triceps. Load up the bar with a
Grasp the bar with a shoulder-width straight. Raise both dumbbells challenging yet manageable weight
grip, with your palms facing behind together, rotating your forearm so and lie back on a bench, holding
you. Retract your shoulder blades to your palms face towards you, lifting it with your arms extended in a
pull up over a one-second count (A), until the weights reach your shoulders shoulder-width grip (A). Slowly lower
pause for a beat, then lower over a (A). Lower over a count of two (B). the bar to your chest over a count of
count of four (B). Do one set, take Go heavy: you have a two-minute rest five (B) – yes, it’s supposed to burn
a 10-second breather, then move on. when all the reps are done. – then push back up, explosively.
A
A B
B
A
B
1D/ OVERHEAD EXTENSION 2A/ HAMMER CURL 2B/ 1¼-REP OVERHEAD

RHEAD PRESS
4 SETS OF 8-10 REPS AT 3010 TEMPO, 2MIN REST 3 SETS OF 10-12 REPS AT 3010 TEMPO, 45SEC REST 3 SETS OF 8-10 REPS AT 3010 TEMPO, 45SEC REST
With a band or cable attached Once you’ve completed all four Your final move. Hold two
behind you, grip the ends and set sets of round one, move on to dumbbells at your shoulders with
up in a split stance, with your hands round two. Grab two dumbbells your palms facing forward (A). Press
behind your head and your elbows and hold them at your sides (A). to the top, then lower the weights
high (A). Engage your triceps to pull With your elbows close and your a quarter of the way down before
*TEMPO NOTATIONS REFER TO THE ECCENTRIC PHASE FIRST, THEN THE PAUSE
the band tight until your arms are palms facing inward, raise them pushing up to lock out your arms at
AT THE BOTTOM, THE CONCENTRIC PHASE, THEN THE PAUSE AT THE TOP
straight (B), then lower over three to your shoulders (B). This will the top (B). Lower to the start over
seconds. Done? Return to 1A for hammer your forearms; no inch of a count of three. Do your reps, rest
your second set. your arms will be left untested. 45 seconds, then return to 2A.
Does It Work? Negative Reps Do you even lower, bro? You should: this is the part of
any exercise in which our muscles are able to produce the most force. According to
the University of Jyväskylä in Finland, recruiting a spotter to help you focus on the
lowering part of an exercise – the bench press, say – and adding 40%
to your load can help you break through a strength plateau. APPROVED

The
As 2020 drags on... and on and on, energy may feel in short supply. While you might
not be able to ease off the pedal, you can ensure you’re filling up on premium fuel.
Our high-octane recipes are primed to fire up your engine
01 Edamame 02 Salmon 03 Onions 04 Lamb 05 Cinnamon 06 Pulses 07 Brown 08 Leafy
THE INGREDIENTS
These beans A rare natural Raw onions, Eating protein By improving Research Rice Greens
(from which food source of in particular, at every meal blood sugar suggests 87% Far from an Choose darker
tofu and soya vitamin D. contain stimulates control, this of men fail to empty-calorie leaves such as
milk are made) Deficiency is prebiotics orexin cells, spice ensures hit their fibre carb, wholegrain kale, collard
are rich in widespread that help the which support the energy you quota of 30g a rice contains greens and
folate, a vitamin during the bacteria in your the hormones burn from carbs day. Beans and vitamin B6, chard. These
that supports winter months gut to flourish linked to is meted out, lentils are your which supports are all solid
nervous system when sunlight – and this, in alertness. rather than top sources. By energy vegan sources
function. Top is limited, turn, boosts Lamb is also dumped into supporting metabolism. of energy-
up, since which can lead sleep. Finely high in creatine, your system all healthy When you’re raising iron, but
sub-par levels to dark moods. slice and add essential for at once. One digestion, stressed by are not lettuce
of it are linked to Brighten up to salads and muscle energy gram is enough. they’ll help tough workouts – iceberg
low moods. your day and salsas. and repair. prevent blood or deadlines, B should leave
your plate. sugar crashes. vitamins are you cold.
easily depleted,
so best stock up.
01
04
08
02
05
03
07
06
96 MH.CO.ZA
A Sept/Oct 2020
Words By Scarlett Wrench – Photography By Michael Hedge – Styling By Iona Blackshaw
Cookbook
How are you feeling today? Allow us to guess: you’re a bit tired. how your body releases and stores energy: some replenish your stocks,
Aren’t we all? The only thing that varies is the cause. You might be others pull the plug. We asked nutrition consultant Rob Hobson to pick
overstretched, underslept, burnt out from training – or, most likely, all the foods best suited to rebooting your body, then passed that list to
three. Whatever the reason, neither a triple espresso nor a Sunday lie-in leading chefs to make your prescription more palatable. Got a lot on
is a long-term fix. What will help is how you eat. Different nutrients affect your plate? These ingredients will lighten the load.
09 Offal 10 Miso 11 Mushrooms 12 Red Chilli 13 Seeds 14 Avocado 15 Cashews 16 Squash

Heart, liver, Rapidly One of the few Its capsaicin They’re rich in A diet rich in One of the Orange
kidney and evolving plant-based boosts blood magnesium, a oleic acid richest natural vegetables
sweetbreads research is sources of flow to warm mineral that – found in sources of contain the
are excellent linking vitamin D. As your body and helps your avocados and magnesium, pigment
sources of probiotics, well as fires up your body to olives – has which has been beta-carotene,
vitamin B12, such as miso, bolstering immune convert the been shown to linked to better an antioxidant
iron and to mood. mood during system. Chilli food you eat increase quality sleep. A that is
selenium, all of Improving your the darker could take the into usable energy and note on hip converted into
which affect gut bacteria months, it heat out of a energy. Low improve mood. new cashew vitamin A. This
energy and with these supports fat hectic week: all levels are Don’t be afraid milks: most plays a crucial
well-being. foods could loss – if you can peppers are rich linked to to add a little store-bought role in
They’re also even improve afford to lose in vitamin C, fatigue. Black extra fat to brands are less immunity,
wastefully your sleep any winter which has been and white your meals. than 5% nuts. helping you
underused. quality. Noodle padding. shown to lower sesame seeds Don’t rely on quash any man
soup is your stress levels. are king. them. flu fears.
new night cap.
12 15
11
09
13
16
14
10

01 Mental Energy
Pumpkin with Kale
and Cashew Mole
Feed your flagging brain with this vibrant salad from
UK Masterchef winner Thomasina Miers.
INGREDIENTS METHOD
(SERVES 2 AS A MAIN)
Pumpkin is rich in slow-burning carbs.
• A MEDIUM PUMPKIN Adding fats will ensure that its energy
OR BUTTERNUT
release is sustained longer, while aiding
• A G A R L I C C LO V E
nutrient absorption. Smash a clove of
• HANDFUL THYME, CHOPPED garlic and mix it with three tablespoons
• 2 T B S P TO A ST E D H A Z E L N U T S of oil. Slice the pumpkin (or butternut)
• 2 T B S P P O M E G R A N AT E S E E D S into 12 wedges, add the garlic oil,
• P E C O R I N O, O P T I O N A L season with salt and pepper and roast
for 30 minutes until soft.
FOR THE MOLE While it cooks, make the mole. Blend
• 140G CASHEWS, the cashews, then add the rest of the
SOAKED OVERNIGHT ingredients with 300ml of water,
• 5 0 G S M A L L K A L E L E AV E S saving a few herb leaves to garnish.
• A G A R L I C C LO V E You want the consistency of double
• HANDFUL CORIANDER, cream, so add extra water if it’s too
CHOPPED thick.
• H A N D F U L PA R S L E Y, C H O P P E D Warm the mole in a pan, pour it onto
• S M A L L B U N C H TA R R A G O N plates and serve with the pumpkin on
• 4TBSP LIME JUICE top, scattering over the thyme,
hazelnuts, pomegranate and pecorino
• 75ML EXTRA VIRGIN OLIVE OIL,
shavings. Treat it as a side dish, or
• 3 SPRING ONIONS, CHOPPED
make it the main event when you’re in
• 1TBSP CIDER VINEGAR short supply of get-up-and-go.
Better Sleep
Sri Lankan Coconut Dhal
02
Wired but tired? This high-fibre dinner from Sri Lankan
restaurant Paradise is your antidote.
INGREDIENTS METHOD
(SERVES 8)
If it’s your brain that’s burnt out,
• 250G RED LENTILS, RINSED you’ll be relieved that this dhal is
• A N O N I O N , F I N E LY C H O P P E D soothingly simple to make. Place all
• 2 G A R L I C C LO V E S , C R U S H E D of the ingredients bar the coconut
• ½TSP GROUND TURMERIC cream and temper in a saucepan.
• 1TSP SRI LANKAN CURRY Add 250ml of water and bring to the
POWDER boil. Reduce to a simmer and cook
• 6 F R E S H C U R R Y L E AV E S for 25 minutes until the lentils are
• A LO N G G R E E N C H I L L I , S L I C E D tender. As well as supporting weight
• A C I N N A M O N ST I C K loss, fibre is linked to deeper, more
• 500ML COCONUT MILK restful sleep, according to scientists
• 60ML COCONUT CREAM
at Columbia University.
To make the temper (a method of
extracting maximum flavour from
FOR THE TEMPER TOPPING
your spices), heat a big glug of oil in
• 1 T S P M U STA R D S E E D S a pan, then add the ingredients,
• A C I N N A M O N ST I C K stirring until the onion softens.
• A N O N I O N , F I N E LY C H O P P E D Remove from the heat and set aside.
• 2 C LO V E S G A R L I C , S L I C E D Add the temper to the lentils along
• 5 F R E S H C U R R Y L E AV E S with the coconut cream – a source
• 1TSP DRIED CHILLI FLAKES of energising MCT fats. Top with
fresh coriander and serve with
brown rice.

Quicker Recovery
Salmon, Miso Mayo and Rice 03
Combat the rigours of a tough training plan with
this dish from chef Miles Kirby.
INGREDIENTS METHOD
(SERVES 4)
If your body doesn’t have carbs to
• 250G BROWN RICE, RINSED burn after training, it’ll start
• 1TSP SUGAR breaking down muscle. This recipe
• 1½TBSP RICE WINE VINEGAR will ensure your workouts won’t
wear you thin. Tip the rice into a
FOR THE FURIKAKE pan with 500ml of water. Bring it to
• 2TBSP BLACK SESAME SEEDS a boil, put the lid on and turn off the
• 2TBSP WHITE SESAME SEEDS heat. Leave it for half an hour, until
• 1½TSP NIGELLA SEEDS,
the water is absorbed. Dissolve
sugar and salt in the vinegar and
• 3 SHEETS NORI, 5CMX5CM
stir into the rice once cooled.
• PINCH CHILLI FLAKES
To make the furikake (“sprinkle” in
Japanese), dry fry the seeds and
F O R T H E M I S O M AYO nori, then remove from the heat
• 3 T B S P M AYO N N A I S E and add a pinch of chilli. Nori is a
• 1½TBSP WHITE SHIRO MISO source of iodine, a lack of which
• 1TSP MIRIN can make you sluggish. Mix the
mayo ingredients.
TOPPINGS To plate it up, divide the rice into
• 4 0 0 G H OT - S M O K E D S A L M O N four shallow bowls, dollop a spoon
• 2 AV O C A D O, S L I C E D of mayo on top, and add the rest of
• R A D I S H E S , H A LV E D the toppings in a wagon wheel,
finishing with the furikake.
• PICKLED GINGER
High-street grain bowls can’t
• EDAMAME BEANS
compete.
• SPRING ONIONS
Intense Immunity
Tomato and Toortilla Soup 04
Fire up your defences. Thiss spicy soup from award-winning chef
Andrew Clarke is your shoot in the arm.
INGREDIENTS METHOD
(SERVES 4)
Tomatoes are packed with
• 2 ONIONS, CHOPPED illness-fighting carotenoids, and
• 2 C A R R OT S , C H O P P E D cooking makes these nutrients even
• 5 G A R L I C C LO V E S , S L I C E D easier to absorb. Heat some oil in a
• A PA S I L L A C H I L L I , S O A K E D deep pan. Chuck in the onions,
I N WA R M WAT E R carrots and garlic, then gently fry
• AN ANCHO CHILLI, SOAKED – you don’t want them to colour too
I N WA R M WAT E R much. Stir frequently.
• A C H I P OT L E C H I L L I , S O A K E D I N Chop the soaked chillies and add
WA R M WAT E R
them to the pan along with the
• 2 TO M ATO E S ,C H O P P E D tomatoes and cumin, another
• 1TBSP GROUND CUMIN helpful source of iron. Stir, then pour
• 2 T B S P TO M ATO P U R É E in the tomato purée, along with 1.6L
• 280G SPROUTED CORN of vegetable stock. Roughly chop
TO R T I L L A S the tortillas and throw them in, too.
Bring to the boil, then simmer for
TOPPINGS 30 minutes, stirring every five
• S W E E TC O R N minutes, ensuring that nothing
• SLICED JALAPEÑOS sticks to the pan. Blitz with a hand
• CHOPPED CORIANDER blender. Add your choice of
• CRÈME FRAICHE
toppings – corn is a great source of
fibre, to fix sluggish digestion. Batch
• S L I C E D AV O C A D O
cook and store it in your freezer for
emergencies.

05 Butternut Wellington Easy Recharge
For a hefty hit of “good” carbs, try The Gate’s easy

meat-free Wellington. Ideal post-workout fodder.
INGREDIENTS METHOD
(SERVES 8)
As well as restorative carbs, a
• 5 0 0 G B U T T E R N U T, serving of butternut packs your RDA
PEELED AND DESEEDED
of vitamin A: beneficial to immunity
• 300G LEEKS
and mood. Cut the butternut into
• 10G SAGE, CHOPPED small cubes, rub with oil and roast at
• 2 0 0 G C O O K E D C H E ST N U T S , 200°C for 30 minutes.
CRUSHED
In the meantime, halve the leeks
• P I EC E P U F F PA ST RY,3 5 C M X 2 5 C M
lengthways, slice 2.5cm thick and
• 6 S M A L L TO R T I L L A W R A P S
sweat in a pan. Like garlic, leeks are
part of the allium family, and thus an
excellent cold-killer. Once cooled,
combine the butternut and leeks with
sage, chestnuts, salt and pepper.
Lay out the pastry and cover it with
tortillas, leaving a 2.5cm gap in the
sides, and 7.5cm on the top and
bottom; they’ll absorb moisture from
the veg. Add the filling, roll it into a big
vegan sausage and stick the sides
together. Bake at 180°C for about 30
minutes until golden. Pack a slice with a
heap of roasted greens to take the
stress out of your post-gym recovery.
06 Brighter Mood
Tagliatelle with
Sweetbreads and Peas
Offal is rich in mood-improving nutrients. The pasta
specialists at Trullo have a recipe to keep you sweet.
INGREDIENTS METHOD
(SERVES 4)
Sweetbreads are meat from the
thymus and pancreas, with a soft
FOR THE STOCK texture and mild taste. It’s worth
• A C E L E R Y ST I C K speaking to your butcher – they’re
• AN ONION, QUARTERED stuffed with B12 and selenium, crucial
• A L E E K , WA S H E D for regulating your mood. Kick off with
• 1TBSP BLACK PEPPERCORNS the stock: bring all the ingredients to
• 3 B AY L E AV E S the boil in a large pan, then simmer for
• 125ML WHITE WINE
20 minutes. Strain the liquid, bring it to
a boil, simmer, and poach the meat for
• 1TBSP LEMON JUICE
three minutes. Drain, then peel off the
membranes while warm.
F O R T H E PA S TA
Heat the butter with a glug of oil in a
• 750G LAMB SWEETBREADS pan. Fry the meat for two minutes on
• 8 0 G U N S A LT E D B U T T E R each side. Discard the oil, then add the
• 50ML MARSALA Marsala and cook for 90 seconds. Add
• 3TBSP MASCARPONE the mascarpone, mint and fibrous peas.
• 1 T B S P M I N T, F I N E LY S L I C E D Cook the tagliatelle al dente – lightly
• 4TBSP PODDED FRESH PEAS cooked pasta releases carbs into your
• 4 0 0 G D R I E D TA G L I AT E L L E bloodstream more slowly, for long-term
energy. Add it to the pan of sauce and
serve when the sauce starts to thicken.

Muscle Power
Lamb and Pork Ragù 07
This protein-rich feast from chef Sat Bains will
help you withstand the rigours of hard training.
INGREDIENTS METHOD
(SERVES 6)
One tablespoon of dried seaweed
• 5 0 G D R I E D S E AW E E D can provide up to three times your
1 5 0 G, P O R K B E L LY, M I N C E D RDA of iron, along with the rare
50G LAMB SHOULDER, MINCED mineral vanadium, which has been
0 G S H A L LOT, D I C E D linked to carb metabolism.
G A R L I C C LO V E S , C R U S H E D Coarsely blend it and hydrate in
G PINCH CHOPPED THYME 200ml of water.
G TO M ATO PA ST E Fry both meats in oil on high heat.
G F R E S H TO M ATO E S , Lamb is rich in creatine, which
PPED helps your muscles produce more
0 M L C H I C K E N STO C K energy, and some studies show it
can even support your brain
function. When caramelised,
deglaze with the shallot, garlic and
thyme. Cook for five minutes, then
add the paste, fresh tomatoes and
stock. Bring to a gentle simmer and
cook for around an hour, until the
liquid is reduced and glossy.
Add the seaweed and bring back to
a simmer for 10 minutes. Season
with a little salt and pepper. Serve
with crusty bread, liberally spread
with butter, or wholegrain pasta.
Workday Stamina
Sweet Potato Feijoada
08
This fibrous, nutrient-dense vegan stew from Casa
do Frango will power you through to 5pm, easily.
INGREDIENTS METHOD
(SERVES 2)
Beans are a true superfood: they
• 2 0 0 G S W E E T P OTATO, contribute to your five a day and
C H O P P E D I N TO C U B E S
support energy balance, while
• A WHITE ONION, SLICED
research in Obesity shows that they
• A RED PEPPER, SLICED can be more filling than meat. Start
• ½ RED CHILLI, SLICED by coating the potato with olive oil
• A C LO V E O F G A R L I C and roasting at 200°C, until soft and
• 1 2 0 G OY ST E R M U S H R O O M S slightly caramelised. Put to one side.
• 300G MIXED BEANS (TRY Sauté the onion, red pepper, chilli
KIDNEY AND CANNELLINI) and garlic until the onion becomes
• 1 0 M L M U S H R O O M K E TC H U P sweet and translucent. Add the
• 10ML SHERRY VINEGAR mushrooms, a potent source of
• P I N C H PA R S L E Y, C H O P P E D antioxidants, and cook for a further
• 4 0 G S O U R D O U G H C R O U TO N S two minutes. Add the beans. Once
• 10G BELL PEPPER, SLICED piping hot, season with mushroom
ketchup, vinegar, salt and pepper.
Top with the sweet potato.
To plate up, scatter the fresh
parsley, croutons and red peppers
(buy them jarred in red wine vinegar)
for extra vitamin C. The bean base
will keep for a couple of days, and it
tastes great reheated.

The Losing weight
26
and landing that
elusive six-pack
needn’t be a slow,
dull grind. Add
Best
some grease to the
wheels and you
can make quicker
work of the task
at hand – hell, you
Toys
might even enjoy
the ride. Whether
you want to be
beach-ripped or
simply outweigh
For
your lockdown
indulgences, this
is our hot list of
the tech, gear and
gadgets that will
Hard
deliver you from
love handles.
Invest and
ensure this is the
Abs
year you finally
make the cut.
Words by Scarlett Wrench

and Megan Flemmit
Image Manipulation by
Peter Crowther

IMAGE HAS BEEN MANIPULATED FOR MEN’S HEALTH. PRODUCT NOT AVAILABLE AS PICTURED
FITTEST KIT
DRINK IN ALL-NEW
STRENGTH WITH THE

01
The Dream
Catcher
Those dawn-alarm worko
out
sessions count for less thaan the
hours preceding them. In
n a study
by the University of Chicaago, men SET YOUR
who logged five and a halff hours’ SIGHTS ON
sleep lost half as much boody fat A QUICKER
RECOVERY
as those who managed eig
ght and
a half. Make a full night’s ssleep
more achievable with Ho
oMedics
SoundSpa White Noise M
Machine,
which plays six soothing ssounds
including rain and rolling
g waves.
06
Set an auto-timer to let it switch The Straight
off after you’ve fallen asleeep. Shooter
HoMedics SoundSpa Wh
hite Noise UPGRADE YOUR If you don’t feel sore when you start
MEAL PREP WITH
Machine (R799, takealot.com) a new fitness plan, you’re probably
03 A SERIOUS JAR
not doing it right. But while a touch
The Meal of DOMS never hurt anyone (much),
SCOOP UP THE Prep Master spending every other day sprawled
FLAVOUR, NOT THE
Put aside the money you would have spent on a on the couch could park your fat-loss
ADDED SUGAR
week’s worth of lunches and invest in this meal goals. This vibrating gun drills down
prep jar that’s a cut above a plastic tub. This 480ml into your muscles to increase mobility
container has a tight seal, so your work documents before your session and speed
won’t end up stained with last night’s leftovers, recovery afterwards. Choose between
and it’ll keep your food warm or cool for hours, four levels of vibration to optimise
sparing you the battle for the office microwave or your recovery. Flow Pro One (R4
fridge. Klean Kanteen (R969, yuppiechef.com) 799, performbetter.co.za)
04 05
The Short Order
O The Movement
Just as you wouldn’’t go running in Coach
your Levi’s, the better suited your Tracking your mileage is
attire is to the task at hand, the one thing, but nothing will
02 harder you can worrk. The best hinder your fat-loss progress
The Frozen Asset pair of training sho
orts is one like an injury. The Moov
A summer spent juicing in the hope of that you won’t even
n notice band is designed to keep you
squeezing yourself into tighter trousers you’re wearing (tho
ough do in the game for longer. Wear
can quickly start to feel joyless. The remember to wear tthem). it on your wrist or ankle and
Yonanas Elite offers another way to Nike’s Pro Flex Ven
nt Max it can sense your movements,
pack nutrients into your diet – but it is made with their Dri-FIT
D then offer feedback and form
will keep your tastebuds sweet, too. Technology to keep
p you cool and correction, such as advising
The dessert maker turns fruit into tasty sweat-free, while th
he lightweight you to soften a heavy footfall.
soft-serve, without the need to add and stretchy fabricc allows for It has programmes for cycling,
extra sugar or fats. It also comes with a greater range of m
movement. swimming and boxing, too. You’ll
its own recipe book. Get a sweat on with Because jump lunges are miserable be a better athlete, not just a
chilli-spiced mango. Yonanas Elite enough as they are.. N
Nike’s Pro Flex leaner one. Moov Now (R1 049,
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nike.com/za) THING TO A mantality.co.za)
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07 08 09
01-13
The The Home The Brighter
Support Act Gym Bottle
A tight-fitting base layer will You don’t need all “Drink more water” is
do more than just show off the fancy equipment a well-shared weight-loss
your newly honed physique – in the gym to have a rule – and it’s worth heeding.
BRING HOME THE
it could help you build it, too. kickass home gym. You In one Obesity study, subjects
BENEFITS OF A
adidas’s Alphaskin is made TOP-FLIGHT GYM just need this REBEL who knocked back a glass
of a stretchy jersey material, Foldayway Training before each meal lost 2kg
which shrink-wraps your rig which is the perfect more fat mass than those who
torso to support your muscles, companion tool for all didn’t. For those who need
helping them to generate your strength needs. reminding – or like to gamify
more power and burn more The rig has place for you their health goals – this bottle
calories in the process, too. It to rest a heavy dumbell, calculates your ideal water
also makes use of the brand’s along with a pull-up bar intake based on your personal
Climachill tech, developed to help you take your data and glows to remind
to keep you cool and dry in strength to the next you to drink. Tap the bottle,
hot weather. Which should level. With place to and it’ll respond with your
also come in handy if the add a set of ggymnastic rings or a TRX estimated hydration status.
office air-con proves a little suspensio
on trainer you’ll never get At the very least, it makes for
temperamental. adidas bored with the
th list of exercises you can good chat at the water cooler.
Alphaskin 360 Long Sleeve Tee m. REBEL Foldaway Training
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BREATHE
10 NEW LIFE
INTO YOUR
The Rowing GOAT
12
EATING PLAN
The rower is one of the smartest training
tools, providing a full-body muscle burn wh
hile The Uphill
testing your heart and lungs. The Concept Battle
2 Dynamic Indoor Rower responds to your It’s time to ditch your regular
every stroke so you’re in complete control 11 treadmill and invest in this 13
of your exertion and resistance at all times. The Speed Mill instead. This The Cord
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or app to help you track your progess. Need Hacker lowly cardio machine. It helps Battle ropes are a staple
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RowVigor app, which comes with a variety of habits can sometimes develop better running beloved of MMA fighters
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PULL IN FAST FAT burning fat (good, if weight need to faff about with the movements, making it
LOSS WITH THE
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TIRED OF
14 EARLY-
MORNING
The Jump Leads FOOD PREP?
MIX IT UP
Skipping might offer an unparalleled
cardio workout, but it’s often skipped
LIFT YOUR
R KB
in favour of more quantifiable calorie- SESSIONSS TO
burners. But no longer. With the A NEW LEVEL
help of the OTG Digital Jump Rope,
you no longer have to worry about
keeping track of jump count in
your head (let’s be honest, that’s
probably harder than the actual 118
skipping). With this skipping rope 16 The
The Swing King
you’re able to record your skip The Whizz Kid There’s a reason why the kettlebell has
count and calorie burn in real Training on empty can gaained popularity over the years. Aside from
time, making it a smart tool suck the life out of your heelping you build full-body muscle, a study
to have in your arsenal. performance if you’re not in
n the Journal of Strength and Conditioning
OTG Digital Jump Rope (R170, used to it – but so does waking foound that kettlebell training contributes to
sportsmanswarehouse.co.za) at 6am to prep breakfast. ah
healthier back as a result of the loading and
This blender eliminates the movement patterns. The HS Fitness range
m
NEGLECTING YOUR hassle. By removing the air off kettlebells are all chrome coated, giving
TRAINING? NOT
ON OUR WATCH from the jar, it preserves yo
ou a better grip, along with protecting your
nutrients and flavour for flo
oor from damage when your training goes
longer, so you can prepare frrom brutal to barbaric. HS Fitness Chrome
your smoothies in bulk ahead Kettlebells (R374 - R2 992, weight-dependent,
K
of time. It also has high- sp
portsmanswarehouse.co.za)
speed steel blades, leaving
your drink with a smoothie
consistency. Russell Hobbs
1200W Nutrimaster
Vacuum Blender (R1 899, 19
takealot.com) The Light Saver
In fat-burning, as in life, 80% of
success is showing up. If you often
resort to the snooze button, the
Beurer Wake Up Light could help.
17 Instead of being jolted awake
The Macro by your alarm clock, this light is
Minder your own personal sunrise. As the
This has all the regular light gradually brightens, you’ll
metrics you’d expect begin to wake up naturally, feeling
from a modern tracker more refreshed and energised.
15 (heart rate, steps, sleep This sunrise alarm comes with
The OG Tracker quality), but its USP adjustable alarm times, an in-built
Straddling the line between is that it detects your radio as well as bluetooth.
smartwatch and activity tracker, energy intake, too. By Beurer WL 50 Wake Up Light
the Fitbit Versa 2 equips you with sensing variations in (R2 149, loot.co.za)
everything from on-screen workouts the fluid volume of your

to curated training playlists, as well cells, which fluctuate
a plethora of health metrics. But it according to your
also possesses a number of practical glucose levels, the GoBe2
“lifestyle” functions, such as weather band displays the number
reports, contactless payments and of calories it estimates you’ve
a to-do list function, so you’ll always consumed. We’d forgive you for TURN ON
stay on top of your game. leaving it off ahead of a weekend THE LIGHT
FOR EXTRA
Fitbit Versa 2 (R4 300, braai. Healbe GoBe2 (R5 120, ENERGY
sportsmanswarehouse.co.za) wantitall.co.za)

20
The Protein
Perfecter
The fewer obstacles your meal TRAIN SMARTER BY
prep presents, the more likely you KEEPING SCORE OF
are to resist the lure of Uber Eats. 22 YOUR RECOVERY
This smart thermometer will make The

he Healthy Eater
light work of batch-cooking your If you’re in need of a push to eat 24
weekly protein. Insert it into the better, it’s time you get your hands on The Comeback King
meat and select your desired level of Whirlpool’s Free-Standing Microwave There are numerous studies that prov
ve just
“doneness”; the thermometer will Oven. Thanks to its 6th Sense how important sleep is for recovery. T
This
notify you once it’s ready. It’s hands- technology, it automatically sets the Under Armour Recovery Sleepwear Jogger
free setup allows you to continue with time, temperature and energy required is designed to give you a better night’ss
other chores while your meat cooks. for cooking. Making supper has never rest. The fabric is lined with minerals,,
Belmint Wireless Food been easier. It also comes with a variety which return infrared energy to your body
b
Thermometer (R649, takealot.com) of cooking methods allowing you restoring your muscles faster. Its soft knit
to make healthier versions of your fabric is lightweight and comfortable,, with
WRAP favourite food. Crispy pizza, anyone? a four-way stretch; perfect for those w
who
YOURSELF UP Whirlpool Free-Standing Microwave toss in their sleep. UA Recovery Sleep
pwear
IN A JACKET FIT
FOR ALL Oven (R7 999, brandssa.co.za) Jogger (R1 299 underarmour.co.za)
WEATHER
23
The Rolling Stone
If you want to take a direct route to carving out the abs of your dreams, look no further than the Harbinger Ab
Carver Pro. This ultra wide ab roller offers the right amount of stability regardless of which direction you’re
moving in. Carve straight out in front of you or left and right to target your obliques. The interior engine is made
from carbon steel spring to provide resistance and amplify your ab and arm workouts. It also comes with a foam
cushion to ensure your knees stay comfortable throughout. Harbinger Ab Carver Pro (R899, takealot.com)
25
2 26
The Trail Blazer
T And Speedshred!
Taking your runs off the beaten track Finally, the programme that
21 burns notably more calories than many of our readers have come
The Second Skin pounding flat pavements, with the to know and love. This 12 week
We’ve all been there: you set off on increased instability challenging plan is the perfect training
your Sunday run in the sweltering muscles in your lower body and core. tool to get you shredded in the
heat, only to find the rain clouds Fit for all purposes, these shoes are comfort of your own home. The
rolling in when you’re kilometres as sturdy on rocky paths and muddy bodyweight programme coupled
away from home. Salomon’s Bonatti bogs as they are suitable for your with an easy-to-follow eating
Pro Waterproof Jacket is the solution. local track. The soles are infused plan will help you torch calories
It’s water and wind-chill resistant, with graphene – the strongest known and build lean muscles. For half
but still lightweight and breathable, substance on earth – making them the price of a gym membership
without restricting your movements. grippy and durable. Carve new paths you get day-by-day workouts,
Best of all, it can be packed down into on Strava. Inov-8 Roclite G 290 V2 with how-tos and videos of every
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room in your running bag. Now put those excuses aside and
Salomon Bonatti Pro Waterproof start making your comeback.
Jacket (R2 699 salomonsports.co.za) (R499, speedshred.co.za)

WASTED!
THE BUSY MAN’S GUIDE TO NOT SQUANDERING
WHAT MATTERS MOST: MONEY, FOOD, ENERGY,
YOUR LIFE AND MAYBE EVEN THE PLANET.
BY DAVID FERRY PHOTOGRAPHS BY HANNAH WHITAKER
H O W N O T T O WA S T E … FOOD
10 MILLION TONNES of food in South

Africa is wasted every year,
which is a third of the 31 million
2 S AV E ( A N D S AVO U R ) YO U R S C R A P S . Recipes (and food
Instagram accounts) train you to eat the nice-looking parts of foods
(broccoli crowns) while ditching the “ugly” parts (broccoli stems).
Gunders has another name for those less “liked” parts: delicious.
tonnes produced every year in
THE SCRAP THE TREAT
SA, according to the WWF. It’s
estimated that the energy wasted Cauliflower Cauliflower “rice.” In a food processor, pulse chopped
stalks stalks into a rice-like texture. Saute with butter.
to produce this food that isn’t
eaten could power Johannesburg Carrot or Fresh pesto. Combine tops with pine nuts and grated
for 16 weeks! These three rules can beetroot tops Parmesan. In a food processor, blitz, then puree, drizzling in
olive oil until saucelike. Season as you like.
help you turn that around:
Potato Chips! Heat a pan with a half cm of oil over medium high.
BE REALISTIC WITH WHAT YOU’RE
skins When the oil shimmers, add skins and cook till crisp.
1 BUYING. People are aspirational at the
supermarket, says Dana Gunders, Slightly Mayo. In a blender, mix yolks, a little lemon juice, Dijon
interim executive director of the anti-food- expired eggs* mustard and salt. Add olive oil, drop by drop, until thick.
waste group ReFED. “They hope to cook
more and eat better, and then life happens.
By Wednesday, they’re ordering pizza and the * PRO TIP: USE-BY DATES ARE ONLY SUGGESTIONS
Except for baby formula, use-by dates on food don’t have to do with safety, and
food is rotting. Beware of overbuying, and plan no regulatory body oversees them. Smell okay? Taste okay? It’s probably okay.
for lazy nights. We all have them.”
3 GIVE LEFTOVERS
A LIFT. Fun fact:
casserole means
“ah, nasty, not again” in
YOU HAVE
Leftover vegetables,
a can of tomatoes, some
MAKE THIS
Shakshuka. Heat tomatoes and veg in a pan till bubbling. Stir

in some cumin, red-pepper flakes, salt and pepper. Drop in the
French. Okay, not really. slightly stale bread, eggs eggs, cover and cook till the whites are set. Serve with toast.
Regardless, don’t suffer
through another one. Vegetables, meat, random A grain bowl. Toss the vegetables and meat in a little
Instead, enjoy these meals, fresh herbs, leftover dressing; layer over the leftover grains. Microwave, then
which give life to leftovers. grains, bottled dressing scatter herbs on top.

H O W N O T T O WA S T E … CALORIES
If you’re trying to lose weight, or just not gain any, you have to watch out for wasteful, empty calories.
These formerly heavier guys know that – and how to fight back.
AVOID EDIBLE FORKS. EASY ON THE PROTEIN BARS. SNACK SMARTER.

“I DON’T DO WHAT I CALL “I LEARNT TO LIKE THEM “I AVOID ANY FOOD THAT
‘VEHICLE CARBS’— FOOD BECAUSE THEY WERE YOU CAN’T HAVE JUST ONE
WHERE THE WHOLE PURPOSE HELPING ME MEET MY OF: CHIPS, POPCORN—
IS TO PUT OTHER FOOD INTO FITNESS GOALS, BUT EVEN ‘HEALTHY’ PROTEIN
YOUR MOUTH. CHIPS, ROLLS, ALL OF A SUDDEN, I WAS POPCORN. THEY DON’T
TORTILLAS — THEY’RE JUST BINGE-EATING THEM. AFFECT YOUR APPETITE,
EDIBLE FORKS. AND YOU YOU CAN’T JUST MUNCH THEY DON’T GIVE YOU
CONSCIOUSLY EAT SLOWER ON THEM, ESPECIALLY THAT SATIATED FEELING,
IF YOU’RE USING IF YOU’RE NOT READING AND YOU KEEP EATING AND
A REAL FORK.” THE LABEL.” EATING THEM.”
—JOSH HOHBIEN; —NICK LAUSTRUP; —DUSTIN HALL;
lost 68 kilograms lost 48 kilograms lost 144 kilograms
H O W N O T T O WA S T E … PLASTIC H O W N O T T O WA S T E …
MONEY
PEOPLE BUY 1 million plastic bottles –
EVERYONE TELLS YOU to stop
per minute (and only about 23 percent
are recycled). Yes, plastic is choking our ENTRY-LEV EL buying coffee to save cash, and
oceans, lakes and rivers. Microplastics are Don’t just recycle old to-go containers: everyone, apparently, wants you
making their way into our seafood. And as
consume fewer of them. Bring reusable ones to be angry and tired at work.
to your usual takeout spot and have them put Instead, keep your coffee and
if that weren’t bad enough, researchers your meal in there.
believe that chemicals in all that plastic use your pleasant demeanor and
Cheap clothes are loaded with plasticky
may disrupt endocrine activity, which can synthetic fabrics like nylon and polyester. abundant energy to knock out
lead to lowered fertility and cancer. Cotton feels better, anyway. (Ditto wool these cost savers.
and cashmere.)
I thought I was pretty careful about TODAY: Delete your saved
plastic, but when I tracked my waste for payment info from e-commerce
a day, I was shocked to find it everywhere sites so that there’s a little “are you
sure?” pause between you and the
(toothpaste! gym shoes! beer cans!). A DVA NCED final purchase.
For ways to cut back, I looked up Rob Food packaging fills up trash bins – one more
Greenfield, who wore all the trash he reason to avoid processed food. Use cloth THIS WEEK: Rethink meals that
produced for 30 days in 2016. By the end, bags for produce and choose items not
packed in Styrofoam. don’t mean much. Experiences
he was carrying 38 kilograms of plastic
Trawl Gumtree for “new” power tools – like fine dinners make people
bags, water bottles and plastic-lined food
modern ones have many plastic parts. Better happy, so keep them in the
containers. “I was barely able to move,” yet, chip in on one with your neighbour. budget. But if you earn R150 an
he says today. Most disturbing, he says,
hour, is that crappy takeaway
is single-use plastic. “Think about, say,
worth an hour of work?
a bag of potato chips. It takes five minutes
to eat it. But that bag will be around for 500
PRO THIS DECADE: Don’t buy (or rent)
Clean up your bathroom. Shampoo,
years,” Greenfield says. “Does that make deodorant and toothpaste are often more house than you need. Extra
any sense?” It didn’t to him, which is why packaged in and loaded with plastics. Turn to square meterage adds up to so
he’s aiming to cut plastic from his life brands that don’t use them in their products. many drains – energy, cleaning
Consider bottle-free bars for shampoo and
entirely. You don’t have to go that far. Just
conditioner (try the ZERO Waste Shampoo
time, furnishings, searching for
pick your level – life’s hard; no judgment – Bar), and plastics-free cleaning detergents things you’ve lost. Who needs
and try his tips. (check out faithful-to-nature.co.za). a home theatre in 2020?

HOW NOT
TO WASTE…
MENTAL
ENERGY
There’s this Silicon Valley
story about “shaving the yak”
that goes a little like this...
“I should clear out that

spare-room cupboard
today,” you think.
“Damn, I still need to
build those shelves in the
garage to store everything.
I’ll have to go to Builder’s
Warehouse to buy wood.
“But Larry has my
miter saw!
“Eish, I can’t get my saw
back until I return the
stuffed Tibetan-mastiff
doll my son borrowed from
him, though.
“And we haven’t
returned it because some
of the stuffing fell out and
we need to get some yak
hair to restuff it.”
And the next thing you
know, you’re at the zoo,
shaving a yak, all so you
can clear out a cupboard.
YAKSHAVING istheenemyofus
H O W N O T T O WA S T E … YOUR LIFE all,saystechentrepreneurSeth
Godin,authorofThisIsMarketing.
PROP STYLING: ELIZABETH PRESS/JUDY CASEY | MAKEUP: ANGELA DI CARLO.
Thinkingyourwaytoinactionwastes
STACEY STAATERMAN MEETS friendships, work, hobbies, mind, body and time,energyandproductivity.
a lot of people at the top of their spiritual life – anything that matters to them,” she Toavoidit,Godinsays,focuson
professional life – and who are also says. “Notice that money is not on the list. Money what’sinyourcontrolnow.Ifyou’re
in the pits. She’s a career strategist is a tool, a means to something.” atBuilder’sWarehouse,stopand
and coach who spends her days advising Look at the list and rank what matters most evaluateyourproject:whatisthe
workers who feel like they’re wasting their life. to you. Then, instead of trying to fit your priorities
singleachievablegoalyoucanreach
“Is there value in what I’m doing?” her clients into your life, build your life around them.
ask. “Am I wasting my best years in this career If time with your family is key, then maybe the today?Nottomorrow.Notnext
I don’t love?” hustle isn’t worth it. If you need money now, Monday.Notafteryougetyoursaw
For these folks, Staaterman pulls out then overtime might be the right call. If you’re backfromLarry.Thendowhatyou
a homework assignment; one she completed skeptical, Staaterman’s one-pager from 2003 musttohitthatprojecttarget.You
17 years ago when she felt unmoored and is tacked to her office wall, and she’s still following
maybebackatBuilder’sWarehouse
directionless. “I ask people to write on it. “You can take care of your situation now or wait
a single page what they want their life to be until you’re nearly dead,” she says. Because life, tomorrow,butatleastit’s better
like: a paragraph on your home, family and indeed, is a terrible thing to waste. than yak shaving.

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SEPT/OCT 2020 R80.

24 RESET YOUR BODY

108 SAVE TIME

Shared services: Kerry Nash (Production Manager)

CEO MEDIA24 Ishmet Davidson

54 Learn the eight (new)

14 A quick guide to manscaping MH STYLE (lise.coetsee@media24.com)

30 Hate running? Use these six

step ahead. 70 These businesses flipped

MH LIFE MH MIND EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks

76 We asked some experts how Global Editions / INTERNATIONAL EDITORS

48 Make moonshine shine again

8 MH.CO.ZA Sept/Oct 2020

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New Beginnings THIS MONTH WE’VE GIVEN YOU TWO COVERS;

10 MH.CO.ZA Sept/Oct 2020

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2011 2012 2013 2014 2015 2016 2017 2018 2019

MH.CO.ZA Sept/Oct 2020 11

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GROOM SERVICE WORDS: THOMAS LING | PHOTOGRAPHY: JOBE LAWRENSON | ADDITIONAL

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20 MH.CO.ZA Sept/Oct 2020

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MH.CO.ZA Sept/Oct 2020 21

doing for my body.” 4/ To plate: Spoon

Hake Fillets and

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THE FLAVOURFUL FIVE

WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHIL HAYNES I MODEL: LUIS YOUNG AT W

22 MH.CO.ZA Sept/Oct 2020

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Reset Your Body

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DUMBBELL DUMBBELL BURPEE OVER

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26 MH.CO.ZA Sept/Oct 2020 PHOTOGRAPHS BY ALLIE HOLLOWAY

FEATURED TRAINER Sean Garner, is a personal trainer

elbow should be directly below your