MAR/APR 2024

E AT C L E A N

BEST FOODS
FOR MEN
THE BIGGEST

REBOOT
HEALTH &
FITNESS
TRENDS
Supercharge
OF 2024
Your Metabolism,
Muscle & Mind

THE POWER
& GLORY OF
CHESLIN
KOLBE

THE FUTURE
OF FAT LOSS R70
(VAT INCL) NAMIBIA N$70
bmw.co.za/5
N EW I SS UE O N SA LE N OW
 CONTENTS
0 3 / 0 4 . 24

F E AT U R E S
20
Power & Glory
Heroic feats require a mind
of steel—here’s how rugby
great Cheslin Kolbe forged
his ironclad approach.

62
Trendsetters
The biggest health and
fitness gamechangers
of 2024.

70
The Future
of Fat Loss
New-age treatments and
cutting-edge science are
set to reshape the world.

80
Eat Clean
Simplify your grocery run
with our hit list of the best
foods on store shelves.

88
Waves of Calm
Find peace through
surfing at this luxe retreat.

92
Square Root
The box is the only gym
tool you’ll ever need.

Home Turf
IMAGE SUPPLIED

Pushed to the limits—behind

the scenes at the first Turf
Games in SA.
 CONTENTS MARCH/APRIL 2024

MH WORLD 46 Morning Glory: The

10 Ed’s Letter: Work five-minute foolproof
smarter, not harder. grooming routine.

12 One Word Answer: 48 Adventure Awaits:

“What free resource Head into the wild with
can halve your time in our top gear recs.
the gym?” 50 The Edit: The best tech
14 MH Ask: “Why do to arrive at our offices
I feel hungry all the this month.
time?”
16 Belly Off: This reader
cracked the code to
MH LIFE
shed 20kg. 52 Super Steeds: Swap
four wheels for two.
18 To The Polls: Here’s
what’s got you hyped 56 Catch of the Day: Paella
this month. with added muscle.
58 New Roots: The snob’s

MH HEALTH guide to squash.

60 Fowl Play: Your new
28 Fight or Flight: Do you wingman for fat loss.
measure up to cortisol’s
stress test?
31 Heavy Hitters: Try MH TRAIN
these feel-good moves. 100 Big Workout: Your
32 Supp Focus: Our gut- shortcut to staying lean
check gauntlet. in the long run.

34 Sleep It Off: Put in reps 106 Fitness Fix: The

for your rest. no-crunch core
shredder.
36 What Happens When...
MAR/APR 2024
You scroll your phone 108 Masterclass: The
in bed. force awakens with
p.62 THE BIGGEST
HEALTH & FITNESS
TRENDS OF 2024
We’ve Looked Ahead
& We’re in Good Shape
35
E AT C L E A N

BEST FOODS
p.80 38 Junk Status: The seven
unfortunate (but fixable)
this muscle-making
kettlebell blitz.
p.70
p.62
FOR MEN 110 Geek Tweaks: Back to
THE FUTURE
OF FAT LOSS THE POWER
things that can happen
Injectables, & GLORY OF down there. the (pain-free) future.
CHESLIN p.20
Tweakments
& Six-Pack
Medication
p.70
KOLBE 112 Train Your Hood: Your
40 Shroom Service: How
a new crop of fungi could guide to the fittest spots
expand your mind. in Menlyn, Pretoria.

FULL BODY
PHOTOGRAPH BY BYRON KEULEMANS

114 The Finisher: Gauge

p.31 REBOOT MH UPGRADES your fitness.
00289

p.92
9 771027 687000

Supercharge Your Metabolism, Muscle & Mind

p.100 43 Skeleton Crew: These
R70
(VAT INCL) NAMIBIA N$70
watches give you an all-
ON THE COVER: CHESLIN KOLBE day view of their inner
PHOTOGRAPHED BY BYRON KEULEMANS workings.

MAR/APR 2024 6 MH.CO.ZA

CALL TO ACTION

“TEAMS REALLY HAVE TO WORK TOGETHER TO FIND THE MOST EFFICIENT WAY OF
– ANDREW MANTEIT, FOUNDER OF TURF GAMES
 GREEN POINT, CAPE TOWN, WC

WANT TO UPGRADE YOUR WORKOUT ROUTINE? Introduce

a healthy dose of competition. A study published in the journal JAMA
Internal Medicine found that those logging steps as part of a contest
against their peers tended to notch more strides than the non-
competing folks. Turf Games takes this medal-chasing motivation to
another level, pitting groups against one another as part of a team-
based functional fitness competition. Originally started in London
back in 2018, the event has snowballed into a gauntlet of gargantuan
proportions. (More than 10 000 athletes have tackled the contest.)
In December 2023, Turf touched down in Cape Town to put locals to

EXECUTING EVERY WORKOUT.” the test. Competitors quickly learnt that to rack up points they had
to lean into their team’s strengths and weaknesses—and put in some
serious graft to top the leaderboards.
 E D’S L E T T E R

EDITOR-IN-CHIEF/CREATIVE DIRECTOR
Robert Cilliers
rob@mh.co.za
GOOD NEWS DEPUTY EDITOR Kieran Legg
NUMBER kieran@mh.co.za

GET THE BALL

MANAGING EDITOR Kelleigh Korevaar

125
kelleigh@mh.co.za
DIGITAL EDITOR Arthur Mukhari
arthur@mh.co.za

ROLLING
ART DIRECTOR Mark Arendse

Working out to fast- ADVERTISING

paced tracks can
snag you a mood
and energy boost.
outh Africans are a hard-working bunch. Yes, don’t let the
Aim for songs in
laidback attitudes, non-stop partying and braai-side antics Ad Sales Director - Tanya Finch
the 125bpm to
tanya@fivetwelve.co.za | 082 961 9429
deceive you, recent reports show we’re logging more work 140bpm range.
Chief Ad Guy - Paul Goddard
Studies have found
hours than most. (We’re three times more likely to work paul@fivetwelve.co.za | 082 650 9231
this is the zone
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your playlist during New York, United States of America.
In fact, the hardest workers tend to feel the worst.
spin sessions.
The prescription? Getting more done in less. For this issue, PUBLISHED BY
we’re focusing on productivity, i.e., maximising how much
you can squeeze out of every second so that you can sidestep
DIRECTORS
overtime and all-nighters for an itinerary that’ll nurture Robert Cilliers
a more positive outlook. rob@salientmedia.co.za
Our advice in this issue isn’t just limited to thriving in the Desiré du Plessis
desire@salientmedia.co.za
office; we want to help you tap into some serious potency in every
area of your life. Turn to page 46 for our guide to expediting ADDRESS
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every morning. On page 100, we share a workout that’ll have you
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it usually takes you to wrap up your gym sessions. And on page 80, HEARST MAGAZINES INTERNATIONAL
we’ve stacked up the best foods available Jonathan Wright
President of Hearst Magazines International
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MAR/APR 2024 10 MH.CO.ZA

 ONE WORD ANSWER

QUESTION

WHAT FREE RESOURCE CAN HALVE YOUR GYM

TIME WITH UNDIMINISHED RESULTS?

“STRONG-MINDED”
HAS EARNED ITSELF
A NEW MEANING

WORDS: SCARLETT WRENCH. ARTWORK: PETER CROWTHER AT DEBUT ART

MAR/APR 2024 12 MH.CO.ZA

FŘNIX® 7 PRO
SOLAR CHARGING
MH WORLD ASK

LET’S ADDRESS THE ASSUMPTION

in your question. Are you eating plenty?
If you’ve recently embarked on a new
exercise regimen, for example, you may
well have underestimated the additional
calorie requirements.
If you’re certain your macros are on
point, there might be other factors at
play. “People who don’t sleep enough
can have raised levels of ghrelin, the
hormone that stimulates appetite,” says
registered nutritionist Rob Hobson.
“Stress can raise cortisol, a hormone
that promotes cravings. Medications
such as antidepressants might increase
your appetite, too, as can undiagnosed
diabetes.” If you’re over 40 and haven’t had
an a health check, start there.
But people are just built differently:
research in Nature Metabolism suggests
some of us experience bigger dips in
blood sugar after eating, impeding
appetite control. “This is informed by
a combination of your food choices,
metabolism and activity,” says Hobson.
Most recently, Cambridge scientists have
found that the volume of a part of the brain
called the hypothalamus, which affects
appetite, is different in people with obesity
compared with those who have a lower BMI.
Speak to a doctor if you’re concerned,
but for now, the prescription remains the
same, “Eating proteins and fats slows the
release of sugar into the bloodstream, which
helps to keep you feeling full,” says Hobson,
“while consuming large amounts of quickly
digested, low-fibre carbs can result in those
sudden sugar dips.” Eat more of the stuff you
do need before cutting out the stuff you don’t.

MAR/APR 2024 14 MH.CO.ZA

 THE FITNESS FIX

IS THERE A WAY TO GET BETTER AT

BURPEES WITHOUT, UM, PRACTISING?
TEXT A DERMATOLOGIST We get it—burpees suck, and yet trainers love to make you do them.
This three-move plan, from CrossFit coach Mirko Spinello, will help.
I SCRAPED FOUR
HOURS’ SLEEP LAST
NIGHT AND IT SHOWS
Today 7.11am

Anything I can do to look fresh-

faced for my 9am client meeting?

DOUBLE-LEG UP-DOWN BODY-WEIGHT

Ice, ice, baby! Inadequate sleep
means that your skin hasn’t had
sufficient time to recuperate. This
is particularly apparent over areas
of naturally thin skin (think under
your eyes). Applying anything cold
to the area will help—cold spoons,
cucumber slices, teabags, etc.
WORDS: ROB HOBSON; TOM WARD; SCARLETT WRENCH. PHOTOGRAPHY: MICHAEL HEDGE; GETTY IMAGES. ILLUSTRATION: ANDREA MANZATI AT SYNERGY ART
CLIMBER
Jumping both feet
forwards from a push-up
position is tough; drilling
this portion of the move
will make your burpees
more fluid, says Spinello,
who advises working in
40-second bursts. Hop
DOG FLOW SQUAT
This will give you a feel Leg strength can limit
for the required body your burpee performance.
positions. Push up “Start with sets of 20,
into a downward dog, with 30 seconds’ rest in
which mimics your high between, adding more
hip position after the as it gets easier,” says
double-leg jump. Then Spinello. Sink your hips
lower your hips and raise until they’re in line with

Is there something I can do

both feet just behind your chest for the up your knees. Work these
without raiding the work kitchen?
your hands with a wide dog: this is your post- moves into your routine
stance, then jump back chest-to-floor position, and those burpees will
Move. Anything that gets your into a plank. explains Spinello. be a breeze.
pulse racing will boost your
circulation and revitalise dull,
sallow, sleep-deprived skin.

How about something

a bit, erm, easier? Sweat isn’t a bad thing: it’s a normal
AM I NORMAL? function of temperature regulation.

WHY DO I SWEAT
Purchasing a concealer that It can even be a sign of fitness.
matches your skintone can be “Regular training can improve the
a lifesaver. When used correctly,
it can almost completely hide SO PROFUSELY, body’s ability to keep itself cool
during exercise. You may sweat

EVEN WHEN
dark circles under your eyes.
more or start sweating sooner
in the workout,” says exercise
Got it! TBH, even after I’VE FINISHED physiologist Tom Cowan. “Although

seven hours’ sleep, I sometimes
look a bit worse for wear.
Consider buying a silk pillowcase.
While it might sound indulgent,
pressing your face against cotton
for several hours a night causes
friction that can aggravate skin.
And who knows? It might even
help you sleep better, too.
Sreedhar Krishna,
consultant dermatologist at
Skindoc; skindoc.uk
EXERCISING?
numerous factors influence sweat
rate, there is no one answer.” If
pre-office sweats are a problem for
you, you might want to reduce the
intensity of your workouts on days
when you need to clean up quickly,
focusing on strength work instead
of HIIT. Next, invest in moisture-
wicking, lightweight clothing, too,
or train outdoors, where sweat can
evaporate more quickly. Most of all,
be sure to remember your trusty
water bottle; dehydration is not
SK
a good look either.
MH WORLD B E L LY O F F
THERE’S AN IRONY TO DAVID Britz’
weight gain. For most of his life, he’s
struggled to pack on the kilos. “I always
considered myself a hard gainer,” he
admits. In other words, despite attempts
to tack meat onto his skinny frame, he
always seemed to fall short on his macros.
So he ramped up his eating, tucking
away massive platefuls of calorie-rich
feasts. The goal was to maximise muscle
gain, but his daily buffet was leading to
more padding than power. Here’s how
he tweaked his approach to forge the
SIMPLE
physique you see here.
THE WAKE-UP CALL
In 2022, Britz headed to CrossFit
SCIENCE
Kyalami to test his mettle. Lockdown
had prevented him from hitting up
the Box for 18 months and from the
moment he notched his first rep he
knew something was off. “I immediately
felt how my overall fitness level had
AS A NUMBERS GUY, DAVID BRITZ WAS ABLE dropped because of the extra fat I had
TO DISTILL HIS TRANSFORMATION DOWN TO accumulated,” he says. “I couldn’t
THE MOST IMPORTANT DIGITS. HERE’S HOW
perform pull-ups the same way.” In short,
HE ARRIVED AT A WINNING FORMULA.
he had certainly gained strength, but
those massive gains were completely
offset by his extra “luggage”.
THE CHANGE
First step: respect the science. As
a biokineticist, Britz was equipped with
the knowledge he needed to precision
engineer his transformation. He
calculated an appropriate rate of fat loss
per week (between 0.5 to 1 percent) and
shot for this incremental target.
Second step: track your progress.
“I had mandatory weigh-ins three times
per week to make sure I was trending in
BEFORE AFTER the right direction,” says Britz. “I also
HAVE YOUR OWN TRANSFORMATION STORY? EMAIL US AT CONTACT@MH.CO.ZA
MAR/APR 2024 16 MH.CO.ZA
DAVID ANDRE BRITZ
AGE: 32
OCCUPATION: Biokineticist
LOCATION: Woodmead, Sandton
HEIGHT: 168cm
WEIGHT (BEFORE): 87kg
WEIGHT (AFTER): 67kg
tracked my calories using a food scale and
spreadsheet on my phone.” Third step:
embrace cardio. At heart, he’s a numbers
guy, so he set himself a target of notching
7 000 steps per day to dial up the burn.
THE FITNESS
When it comes to his sweat sessions,
Britz is a machine. He clocks in up to six
bodybuilding sessions per week, three
CrossFit workouts and a 5km walk on the
weekends with his partner and pup. But
he credits his trio of HIIT stints as
a major catalyst for his transformation.
Former cover guys Jason and Richard
Smith, who run the CrossFit Kyalami
box, along with the other warriors at
the gym, helped provide support and
encouragement from day one.
THE REWARD
Britz’ transformation opened the door to
new opportunities; namely, taking part
in bodybuilding shows—an experience
that had been a lifelong goal for the
fitness fanatic. Hitting his targets has
also bolstered his confidence: “I’ve
learned to trust the process,” he says.
Bonus: he’s able to push harder even
during the most intense workouts. He’s
WORDS BY KIERAN LEGG. IMAGES SUPPLIED
certain any guy can emulate his rig
reboot. “You’ve just got to take steps to
make the process as easy and enjoyable as
possible,” says Britz. “You’ll find it easier
to stick to your new lifestyle, and the fat
will just melt away.”
MH WORLD FUN WITH POLLING

PSYCHED ABOUT...
THOUGHTS ON
HIGH INTENSITY
INTERVAL
TRAINING?
IT’S THE BEST: I LIKE IT:
30% 30%
MID: OVERHYPED:
30% 10%
Want to HIIT back at
depression this year?
A new study on page 31
shows you how you can
train yourself happier.

BEDTIME RITUAL: SOMETIMES: NOPE: ARE YOU SUPPLEMENTING

53% 41% 6% PROBIOTICS?
On page 36, find out if it’s time to put the “Stop, Drop and Scroll” I GET ‘EM PROBI-
nighttime routine to bed once and for all.
YEP NATURAL WHAT?
29% 32% 39%
We’re not one to microbe manage your
health, but page 32 shows you what’s
supp with these next-gen top-ups.

HOW OFTEN DO YOU

PROCRASTINATE?
NOPE. I’M A MACHINE: 3%

ALL THE TIME: 16%

I’LL GET BACK TO YOU TOMORROW: 33%

SOMETIMES: 48%

Need motivation? Create a reward

system. Research has found that

DO YOU STICK TO HOW ARE YOUR

we’re far more productive when
there’s light at the end of the tunnel.

A GROOMING ROUTINE? STRESS LEVELS?

IMAGES BY GETTY IMAGES, SUPPLIED.

Discover exactly why you might not

LIKE IF I DO SHOWERS want your stress levels to be higher
CLOCKWORK: REMEMBER: COUNT?: NADA: than Snoop Dogg on page 28.

45% 32% 13% 10% THROUGH THE ROOF: 18%

PRETTY HIGH: 24%
There’s always groom to improve your routine. Try the
lazy man’s guide to a five-minute makeover on page 46.
MANAGEABLE: 38%
IT’S CHILLED, BRO: 20%

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

MAR/APR 2024 18 MH.CO.ZA
Cheslin Kolbe’s athletic prowess, versatility and clinical
finishing ability make him a terrifying trifecta on the pitch.
But it’s the ironclad mind behind this lethal machinery
that has helped him strike gold not just once… but twice.

WORDS BY KIERAN LEGG

PHOTOGRAPHS BY BYRON KEULEMANS

 FA S T FA C T S

CHESLIN
KOLBE
SPRINGBOK WING

30 YEARS OLD

1.70M • 74KG

IG @CHESLINKOLBE

CAREER HIGHLIGHTS
Two-time Rugby World Cup
champion with the Springboks
Runs 100m in 10.7s—one of the
quickest players in the sport
Won bronze in Sevens Rugby
during its debut at the 2016
Olympic Games in Rio

MAR/APR 2024 22 MH.CO.ZA

 COVER GUY
Draped in his country’s flag, Cheslin Kolbe
grins as he brandishes the Webb Ellis Cup. The
coveted prize sparkles in the light of a hundred
camera flashes. He’s elated and relieved, but it
also feels unreal. The Springboks (and Kolbe)
have made history at the Stade de France,
becoming one of just two nations to win the
World Cup in back-to-back tournaments.
n incredible feat that
for many minutes, of
many games, seemed
almost impossible.
From the first
matches in the group
stages until that final
bout, the Springboks
were forced to dig
deep to snatch victory
from the jaws of
an always looming
defeat. “It felt like we were fighting for
our lives every time we went out there,”
says Kolbe, citing nail-biters against
France, England and eventually New
Zealand, where a single point separated
the Bokke from heartbreak.
That sort of relentless tenacity
requires serious mental resilience
and the Springboks, as a team, had
it in spades. But this big-match
temperament doesn’t come easy,
something Kolbe knows all too well.
Just months before the wing would
re-cement his name in the history
books, the 30-year-old was considering
calling it quits on his career… for good.
“It’s crazy to think about now, but
I was getting ready to retire,” admits
Kolbe. After suffering a string of
debilitating injuries—a broken thumb,
torn hamstring, a twisted ankle—he’d
spent more time on the sidelines
than on the pitch. His confidence was
crushed: “It felt like my body was falling
apart… I couldn’t understand why this
was happening to me,” he says.
However, at the back of his mind,
there was always a voice urging him to
fight. Instead of throwing in the towel,
he embraced these new challenges to
rise from the ashes stronger than ever.
AGA I N ST
THE ODDS
Kolbe is used to people doubting him.
It’s been happening since he was a kid.
“Due to my size and stature, there were
tons of people who thought I’d never cut
it as a rugby player,” he says. Back then,
coaches were looking for the traditional
archetype: literal giants who could
dominate the pitch with raw physicality
alone. Kolbe didn’t fit the mould, but
that never deterred him. “I think it
definitely motivated me,” he says.
“I know my purpose and what I want
to achieve… It was always going to be
up to me.” The dream of becoming
a sports star first took root during
touch rugby games on the streets of
Cape Town’s Kraaifontein. In a way,
these pickup sessions represented an
antidote to the “darker elements” of the
neighbourhood. Kolbe recalls a close-
knit community, but also rampant drug
use, alcoholism and gang violence.
It wasn’t uncommon for his touch rugby
games to be interrupted (and brought
to an end) by a rattle of gunfire. But he
was fortunate, he admits, to have two
strong role models in his mother and
father. “They weren’t just role models to
me, but to the community as a whole,”
says Kolbe. His dad, Andrew, had
been a promising rugby talent and his
mentorship has been invaluable to his
son’s success.
“In our household, respect and
discipline were paramount,” adds Kolbe.
“But my father would always remind
me to make use of every opportunity
I’m given.” In an area like Kraaifontein,
chances to break out are rare and you
have little margin for error, he says.
“But my parents went the extra mile for
[me and my sister] to make sure we had
every opportunity possible,” he says.
“It was down to me to follow through.”
What Kolbe lacked in size, he made
up for in speed, skill and tenacity. Even
at a young age, it was clear that Kolbe
possessed the sort of dynamism that
could win matches capable of exploiting
the smallest gaps in seemingly
impenetrable defenses and finishing
with clinical precision. Yes, there were
plenty of coaches who still wrote him
off, but others—those with their fingers
on the pulse of a constantly evolving
sport—were taking notice.

y 2012, he broke onto the

professional scene, making
his first-class provincial
debut for Western Province
during the Vodacom Cup.
He’d go on to notch a string
of impressive performances;
notably, helping his side win
the Currie Cup in 2014. But he
wasn’t without his naysayers.
His size remained a bone of
contention: if he missed
a tackle, it was because he was too small.
If he held his ground and managed to try to secure a World Cup victory. player takes regular breaks to shut his
bring down a hulking Goliath, well, he Laughing, he says he’s sure that “the eyes, catch a few deep breaths and clear
was just lucky. “It definitely got to me naysayers” might still find something to his head. It helps dial down the noise
sometimes,” he admits. “But over the complain about. However, we think his and saves him from getting caught up
years, the teams I’ve been a part of record speaks for itself. in negative thought patterns. In short,
and the coaches who believed in me, it’s been his saving grace in times of
I started building the confidence to play HEADSTRONG adversity. But it’s just one of many
my own game… I also learned that it was “I’ve been meditating my whole life,” powerful mental tricks in his toolkit.
important to enjoy myself out there.” says Kolbe. “But the funny thing is “I think what’s also helped me
That signature style eventually I didn’t know I was doing it until much immensely is reaching out to others,”
landed him a spot on the Springboks in later.” Whether it’s before a big game or he says. “Whether it’s my coaches,
2018, and a year later he scored a crucial during a hectic training week, the rugby ex-players or my teammates, I really

MAR/APR 2024 24 MH.CO.ZA

 “ Over the years I started
building the confidence to play
my own game… I also learned
that it was important to
enjoy myself out there.

value their feedback. In tough times,
their support has helped me feel like
I’m not alone, and it’s given me the
blueprint to deal with these situations.”
However, when a string of injuries
threatened to put a premature end to his
rugby career, not even these safeguards
could save him from running off the
rails… at least initially. It was 2022, and
he had just recently joined the French
rugby side Toulon after a successful
four-year stint at Toulouse. But hopes
of a strong start were dashed after he
was dealt blow after blow, suffering
serious injuries that left him sidelined
for months at a time. “I’d manage to
play two or three games and then suffer
another one,” he says. “After some time
it felt like my body was giving up on me.”
Kolbe had always been strict about
leaving work at the “gate” after his
training sessions or games, but the
slew of injuries was eroding his
mental resilience. “Those doubts were
following me everywhere,” he admits.
“I would be at home and couldn’t stop
brooding… I just couldn’t switch off.”
After suffering another injury, he
was called in by the club’s president
and asked, not quite politely, if he could
simply just leave the team. “I’ve never
been in that position before, you know,
just being told, ‘Hey, we don’t want
you anymore’,” he says. “I mean,
I understand their POV, they were
paying me and I wasn’t playing… but
still, it felt like a serious knock.”
Slowly, the world began inching
closer and closer to the Rugby World
Cup, and amidst his daily struggles,
Kolbe began to worry whether he could
make the cut for SA’s squad. He’d played
an instrumental role in helping the
Springboks bring home the glory in
the 2019 iteration of the tournament,
but recently, well, he’d barely played
rugby at all. That’s when thoughts of
retirement were at their strongest,
the points in time where self-doubt
and an inability to overcome his
injuries converged to form a seemingly
immovable obstacle.
But instead of wallowing in these
negative thoughts, he decided to pick
up the phone. He spoke to the Boks’
coaching team, laid out his struggles
and then asked if he was still part of
their plans. “They told me: ‘Yes, so
hang in there, stay in the fight and push
through it’,” says Kolbe.
It took plenty of courage for the sports
star to humble himself like this, but that
phone call was a galvanising moment.
With a glimmer of hope that he could
still represent his nation in the World
Cup, he started training twice as hard,
slowly reforging his body and mind.
There would be redemption for
Kolbe, too, long before his feats at the
World Cup. Just months after he was
asked to step down from his club, he
helped Toulon to a decisive victory
against the Glasgow Warriors in the
Challenge Cup final. Kolbe was named
man of the match.
B L A Z E O F G LO RY
It’s the 73rd minute of the 2023 World
Cup final. The Springboks are holding
strong against a relentless All-Blacks
attack. Despite being down a man due
to a red card early in the first half, New
Zealand is constantly threatening
to break through SA’s lines to crush
the nation’s hopes of a much-needed
victory. NZ is on the attack again,
gaps are opening up in South Africa’s
defense, a pass is thrown and then…
disaster… “It was such a big mistake,”
admits Kolbe as he reflects on the
moment the ball hit his hand and was
deemed a deliberate slap down. His
stomach sinks before the referee can
even fish out the yellow card. He looks
at the clock, he knows he’s not going
back out on the field.
“In that moment I felt like I let the
whole nation down,” he says.
Walking off to the bench, Kolbe sits
down and pulls his shirt over his face.
Under the fabric, his mind is running
at full speed. He’s imagining the fingers
that will be pointed his way if the Pre-match hype song?
Springboks don’t emerge victorious. Whatever the big hit
is at the moment.
He’s thinking of all the difficult games
the team has survived only for him to Exercise that kills
you every time?
throw it all away in the final minutes. The Airbike... not a fan.
He’s crying, but he’s also praying
Best way to unwind
that his teammates can hold strong, when you have time off?
which they do. Playing a round of
Kolbe doesn’t hear the final whistle, golf or spending time
with my family.
he’s still bundled up in his cocoon of
quiet contemplation. There’s a tap on Hitting the gym or
heading outdoors?
his shoulder and he emerges to see The gym for sure, I like
his coach. getting a good pump.
“He says to me, ‘The game is done’, Go-to cheat meal?
and I look to see my team celebrating,” I have a sweet tooth,
he says. In an instant, his inner turmoil so any kind of chocolate
will do.
is replaced with a flood of relief and
then jubilation. For Kolbe, that finale Sport you would’ve
played if it weren’t
perfectly illustrates the up-and-down for rugby?
nature of the sport: “You have so many Athletics.
highs and so many lows… You just have Favourite Pastime?
to learn to go with the flow.” Cars. Working on them,
racing them or just
The journey to his second World Cup
cruising around in them.
victory has been a redemption arc for
the tenacious player, a process that has
helped him tap into higher levels of
mental fortitude than ever before. He
began the year with plans of retiring
only to finish in a blaze of glory, a stark
reminder that mind always trumps
matter—no matter the odds. And his
newfound resilience will serve him well
in the coming years. Kolbe has recently
joined Tokyo Sungoliath in the Japan
Rugby League, a move that has seen
him bid farewell to France after a seven-
year-long stint in the country. It’s also
the first time since his move to Europe
that he’ll be living without his wife
and three children. “They’ve been my
support network, and I have to learn to
adjust,” he says. “But I always remember
that I do this for them, it’s bigger than
me—I know my purpose.”
 “ You have so
many highs and so
many lows. You just
have to learn to go
with the flow.
 W H E R E S T R E N G T H M AT T E R S M O S T

Among the many side effects

of doomscrolling and endless
phone drama: anxiety over
whether this so-called stress
hormone might be killing you.

BY ANDREW ZALESKI
ADOBE STOCK

MAR/APR 2024 28 MH.CO.ZA

 F YOU FEEL LIKE THERE’S
something wrong with you,
blame the hormone cortisol.
If you’re trying to lose weight
but can’t? High cortisol.
Flare-up of acne? Messed-up
cortisol. Can’t sleep/focus/
fend off cravings for crummy
foods? Cortisol, cortisol,
cortisol. Or at least this is what
social health-fluencers—some
doctors and nurses, others just regular people
sharing personal experiences—would have you
believe. (Oh, and here’s a cortisol-managing
supplement they’d like to sell you.) While there
is a solid body of actual research behind how
cortisol works, the science behind how much
you need to worry about “balancing” the levels
of the hormone in your body (especially with
supplements) is far iffier.

CORTISOL TRUTHS
Cortisol isn’t designed to work against you. It’s
a steroid produced by the body’s two adrenal
glands, which sit on top of the kidneys, in
response to signals from the hypothalamus
and the pituitary gland in the brain. Otherwise
known as the stress hormone, cortisol
modulates the body’s fight-or-flight response
and is secreted into the bloodstream when
you face a threat. If you hear the telltale hiss
of a Cape cobra on a hike, your cortisol levels
may spike. If you have an intense last-minute
work deadline you’re struggling to meet,
same. That’s not exactly to your detriment: an
increase in cortisol triggers the liver to release
glucose into your blood so that you can summon
the energy to confront danger—be that dashing
from said cobra or towards said deadline.
In addition, cortisol serves other crucial
functions. The hormone regulates blood
pressure, maintains your metabolism and
fights inflammation. It’s also essential to your
circadian rhythm, the natural 24-hour cycle
set by the hypothalamus, which explains why
blood levels of the hormone are highest in the
morning, when you need to wake up, and lowest
in the evening, just before (most) people go to
sleep. Its job description is so complex that it’s
easy to misunderstand.
M H H E A LT H MIND

CORTISOL ALMOST-TRUTHS
“The purpose of cortisol is to maintain sort
of an equilibrium in people’s body,” says Dr.
Adrian Sandra Dobs, a professor of medicine
and oncology at the Johns Hopkins University
School of Medicine. The right amount of the
hormone helps your body do many different jobs.
Various TikTok influencers who talk cortisol
claim that changes
they have made have
balanced their levels of
the hormone, keeping THE CORTISOL
ROLLER COASTER
them from being too
high or too low. They
argue that correcting
imbalances—using
tactics like drinking Many things affect cortisol,
more water, eating says Dr. Raza Sagarwala at
Vanderbilt University Medical
carbs only with other Center. So a single test may
foods and following not tell you much. See what
moves it up (red) and down
them on TikTok, as one (green) below.
recommends—can
lead to better sleep, less potentially get seven abdominal obesity and a red, ruddy face coloring,
COFFEE, IF YOU
anxiety, more energy different results.” we’ll look for reasons and measure cortisol
DON’T DRINK IT
and clearer skin. That makes it an levels,” she says. That could indicate Cushing’s
REGULARLY
The idea of balance easy scapegoat for syndrome, in which there is consistently too
isn’t totally wrong, says ACUTE STRESS health issues that much cortisol in the body, sometimes due to
Dr. Tara Scotthe medical INFECTIONS AND can’t be explained a pituitary tumor. (On the opposite end, damage
director of Forum SERIOUS INJURIES otherwise. (One to the adrenal glands can cause Addison’s disease,
Health in Akron, who TikTok even features in which you produce too little of the hormone and
goes by Hormone Guru a 20-something woman feel tired and run down.)
on TikTok. But blaming confidently stating It’s not clear how bad it truly is when cortisol
cortisol levels for every
CONSISTENT, that corralling her levels hit the high-normal range (since they
problem isn’t totally
QUALITY SLEEP cortisol is the reason might be there at one moment but not the next).
right, either, the experts
(7 TO 9 HOURS) behind her finally It may depend on how long they stay high, which
we talked to say. Anyone MEDITATION, having a jawline and you don’t really have a way of knowing.
who claims in a TikTok EVEN AS SHORT visible abs.) Because But it is clear that if you’re doing things that
to have cured their high AS 10 MINUTES, people are individual aren’t good for your body—habits also associated
or low levels of cortisol 3 TIMES A WEEK systems, not general with cortisol elevations, like experiencing
is probably going off HAVING YOUR rules, there could be chronic stress and not sleeping enough—then
conjecture. You can’t DOG NEARBY many other reasons you should find ways to deal with those issues
feel cortisol. There’s WHEN YOU’RE to explain weight gain, regardless of how many micrograms per decilitre
truly no way of knowing STRESSED fatigue, irritability or your cortisol changes.
whether your levels are poor sleeping habits. The smart play: worry less about this hormone
high or low without a and worry more about your lifestyle choices. You
medical test to analyse don’t need a cortisol test to know if you’re stressed
blood, urine or saliva. And even if you test your LEGIT CORTISOL CONCERNS or if you’re carrying too much extra weight.
cortisol, the results are hard to interpret. The trouble with the blanket “cortisol is my And if you’re wrestling with an issue like acne
“It depends on the person, it depends on the time problem” message comes down to the nuanced or off-kilter sleeping patterns, get it checked out by
of day, it depends on what medications they take,” nature of the hormone. “Just having high cortisol a doctor. “There’s so much junk out there,” Dobs
says Dr. Dobs. “So a random, one-time-only test is isn’t a disease state,” says Dobs. Your levels aren’t says. “Cortisol’s natural biological response is
GETTY IMAGES

not very informative.” Cortisol is so fickle, necessarily a medical issue until they rise or drop good and healthy, and we should sort of let it do its
Dr. Scott adds, that “you could do a cortisol test past normal parameters and become legitimately thing.” But if you feel your life is out of balance, it’s
every single day for seven days and you could too high or too low. “If someone comes in with worth spending some energy on reshuffling things.

MAR/APR 2024 30 MH.CO.ZA

 M H H E A LT H BODY & MIND

SCORE A NEW hard to quantify. Exercise has been

used to treat those suffering from

FEEL GOOD HIIT

clinical anxiety, and a Harvard
study suggested that increases in
activity levels can slash our odds of
depression by more than a quarter
—but how does a CrossFit WOD,
A RECENT STUDY SUGGESTS INTENSE TRAINING say, compare with conventional
CAN BE MORE EFFECTIVE THAN BOTH THERAPY
medical interventions?
AND MEDS IN BOLSTERING MENTAL WELLBEING.
IF LIFE IS WEIGHING HEAVY, READ ON. A new analysis of 1 039 trials by
researchers at the University of
South Australia has finally put
a figure on training’s mental health
benefits. According to the study’s
THE IDEA THAT A SOLID lead author, hitting the gym can
WORKOUT can benefit your mind be 1.5 times more effective than
is nothing new: even Siddhartha cognitive behavioural therapy
Gautama, better known as the or even medication. What’s
Buddha, exhorted his followers more, high-intensity activity
to “keep the body in good health… in shorter bursts was found to
Otherwise, we shall not be able to be most effective in reducing
trim the lamp of wisdom and keep symptoms of depression, anxiety
our mind strong and clear”. Though and psychological distress,
many of us have long intuited suggesting that tackling a gritty
the value of physical activity in 15-minute dumbbell circuit could
WORDS: YO ZUSHI. PHOTOGRAPHY: GETTY IMAGES; PHILIP HAYNES; *SOURCES: COVENTRY UNIVERSITY; MUSIC, HEALTH AND WELLBEING; ENVIRONMENTAL HEALTH

maintaining our mental health, be more constructive than yoga

its psychological effects have been or a leisurely jog. Therapy and
prescription drugs will, of course,
remain lifelines to many—but
it’s heartening to know that gains
for the body can simultaneously
strengthen the mind. How’s that
for enlightened thinking?

IT’S OFFICIAL:
EXERCISE TRUMPS
THE COUCH

EXTRA i.
ESPRESSO
ii.
BEAT THE
iii.
BRIGHT
SHOTS DELIVERY BLUES IDEA
Take the A study* of 13 men found Working out to mid- Low exposure to sunlight
mood- caffeine could improve to fast-paced tracks can impair cognitive
boosting exercise motivation. By can improve mood and performance and impede
effects up increasing “readiness to performance, distracting serotonin regulation. Train
a notch. invest effort” and reducing you from fatigue while outside when the weather’s
perceived exertion, it benefiting serotonin levels*. warm: even on cloudy days,
helped athletes stick with For a spin sesh, the sweet the light outside exceeds
their workouts for longer. spot is 125bpm to 140bpm. lux levels found indoors*.

MAR/APR 2024 31 MH.CO.ZA

M H H E A LT H BODY

P R O B I OT I C S vs P R E B I OT I C S

THE INSIDE TRACT

WE ALL KNOW THE WAY TO A MAN’S HEALTH IS VIA HIS STOMACH, AND THESE DIETARY
ADDITIONS PROMISE TO IMPROVE THE LOT. BUT WHICH WINS OUT?

R1.35
Trillion Billion
The estimated value of The value the prebiotics
the probiotics market in market is expected to
2023, up from R970bn in reach by 2025. Big bucks,
2018. Quite an appetite but still playing catch-up
for better health. with OG yoghurt shots.

WORDS: BEN WELCH. PHOTOGRAPHY: ROWAN FEE; JOBE LAWRENSON; LUCKY IF SHARP; STUDIO 33; GETTY IMAGES. ILLUSTRATION: BARRY DOWNARD. *SOURCES:
UNIVERSITY OF MANITOBA; AMERICAN GASTROENTEROLOGICAL ASSOCIATION; SAPIENZA UNIVERSITY OF ROME; GRIFFITH UNIVERSITY; MONASH UNIVERSITY
FUNCTION
Also known as “good” bacteria, probiotics Prebiotics are plant fibres that move
are microorganisms, many of which through your gut undigested and act as
already live in our bodies. Different types food for these “good” bacteria. They fuel
offer different health benefits. probiotic growth, basically.

WEIGHT LOSS
These might prove useful in any fat-loss Research* into children with obesity found
plan. A Canadian study* found that yoghurt that adding prebiotic fibre supplements to
containing certain lactobacillus bacteria their diets helped reduce annual weight
can reduce body fat by 4% in six weeks. gain, compared with a placebo group.

SHOPPING LIST

Sauerkraut Kombucha Miso paste Gherkins Flaxseeds Jerusalem Oats Garlic

Artichoke

MIND
Probiotics help you metabolise nutrients Volunteers in a University of Oxford study
that synthesise hormones in the gut, took prebiotics or a placebo for three weeks.
including mood-balancing serotonin, The former group showed stark drops in
a 2020 study* from Italy concluded. levels of the stress hormone cortisol.

TOTAL HEALTH
Australian research* suggests that A separate Australian study* has linked
probiotics can reduce your blood prebiotic intake to a host of benefits,
pressure and levels of LDL cholesterol, including improved immune function
both of which affect heart-attack risk. and a lower risk of heart disease.

PREBIOTICS WIN! It’s damn close. Probiotics are a quick win, providing potential health benefits for your entire
THE MH body. However, it’s more economical in the long run to feed your own natural bacteria rather than parachute
VERDICT them in. Oats for breakfast it is, then—and maybe a glass of kombucha to wash it down.

MAR/APR 2024 32 MH.CO.ZA

Gut a
problem?
Find your way back to gut
health with Rawbiotics.
When nature gives you probiotics, don’t
let the natural enzymes, lactic acid and
live bacteria escape. We don’t freeze-dry,
TLHUPUNHSS[OLNVVKZ[\ќZ[H`ZW\[

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N N
FREEZE-DRIED
raw bi ot ics . co. z a
Available online and through health stores,
P RO BI O TI CS pharmacies and major retailers nationwide.
M H H E A LT H MIND & BODY

“IF YOU’RE ONLY

THINKING ABOUT sleep in the

A SLEEP RECOVERY SPECIALIST’S GUIDE TO… hour before you go to bed—it’s too

SUPERIOR SLUMBER
THERE’S NO MAGIC CURE FOR YOUR SLEEP STRUGGLES.
IT’S TIME TO PUT IN SOME SERIOUS REPS FOR YOUR
REST. SLEEP RECOVERY SPECIALIST BARRY BRIDGES
SHOWS YOU HOW—IN JUST FIVE STEPS.
late,” says Barry Bridges. He’s
a qualified sleep recovery specialist
who coaches guys on how to upgrade
their shuteye itineraries, helping
them snag the sort of quality dozing
time that regenerates and bolsters
mental resilience. Research has
shown that poor sleep (or lack of
shuteye) can have a knock-on effect
on your emotional well-being,
ramp up your stress levels and
even cause you to gain weight. So,
if you’re struggling to snag your
prescribed eight hours under the
covers, revamping your approach
could be one of your most important
steps you take for your health this
year. “You have to build recovery
strategies to prepare for better sleep
in the evening,” says Bridges.

01. ENSURE YOU TAKE

“RECHARGE” BREAKS
The key to securing better shuteye
is understanding your ultradian
rhythms, says Bridges. Simply
put, this pattern is a series of
bodily cycles that take place
during the course of a 24-hour
day. You’ll want to get in sync with

WORDS: KIERAN LEGG. PHOTOGRAPHY: PETER CROWTHER AT DEBUT ART (BED); JOBE LAWRENSON (BOOK); IMAGE SUPPLIED
this rhythm, adopting a workflow
that plays into your natural work
and rest cycles. “We have a peak

YOU CAN TRAIN performance drive for every

FOR ANYTHING, 90 minutes,” says Bridges. “Then
EVEN BETTER
your body will want to recover.”
DOZING
He warns that an all-day-hustle
mindset—i.e., work, work, work
until you clock out—can harm
your energy levels and sleep
schedule. Instead, you should aim
to take regular “recharge” breaks
where you step away from your
desk for a quick reset. “Timing of
these breaks is key,” adds Bridges.
If you’re an early bird, you should
aim for two breaks before lunch
when your energy levels are
still high and then three in the
afternoon hours when you start
flagging. Night owls? Just flip that
schedule around to accommodate
your slower start. “Breaks don’t
need to be long,” he says. “Ideally,

MAR/APR 2024 34 MH.CO.ZA

you want to take a 20-minute break,
but two to five minutes is fine,
too.” These scheduled moments
can involve anything that’s not
related to work: listening to music,
taking a bathroom break, filling
up your water bottle or chatting to
a colleague about next weekend’s
rugby test.
02. FOLLOW THE 10K RULE
Getting sunlight is fundamental
to a good night’s rest, says Bridges.
Snagging that golden glow at the
right times will spark the release of
serotonin to get your motor running
and your mood stabilised. But
this sunlight soak-up also ramps
the production of melatonin, the
hormone responsible for your sleep-
wake cycle. Ultimately, you want to
snag between 5 to 30 minutes of the
good stuff, but not just any sunlight
will do. “You’ll want to expose
yourself to around 1 000 lux in the
morning and 10 000 lux at midday,”
says Bridges. Lux is a measurement
of light intensity and any amount
below 1 000 won’t have an effect.
(That’s why recent research has
debunked claims that solely the blue
light from your phone’s screen can
stop you from falling asleep.) You
can use an app like LUX Light Meter
(available on iOS and Android) to
measure this important metric.
Once you’ve mapped out the best
spots, schedule regular time under
the rays to build a strong foundation
for your resting hours.
03. PENCIL IN BRAIN DUMPS
Ever hit the hay only to find yourself
mulling over the events of the
day? When your brain is cluttered
with thoughts—both positive and
negative—it can be difficult to fall
asleep, warns Bridges. But there is
a quick fix: the brain dump. “You’re
basically unloading everything
on your mind,” he says. “And like
every other part about your sleep
recovery plan, it’s all about timing.”
In the morning, grab a pen and
crack open a journal—it’s time to
“dump” all the negative thoughts
in your head onto the page. Then,
WELL-TIMED BRAIN
DUMPS CAN SET
YOU UP FOR
SERENE SHUTEYE
an hour or two before bed, devote
this scribbling session to noting
down all the positive thoughts
bouncing around in your noggin.
“Taking time to declutter your head
while you’re awake is crucial to
your sleep recovery strategy,” says
Bridges. Research has shown that
this practice might not just yield
better shuteye, but can help ward
off depression and lead to long-term
benefits for your overall mood.
04. EAT YOURSELF SLEEPY
“Eating breakfast helps release
serotonin,” says Bridges. This is
your mood-regulating hormone and
getting a healthy supply will help
you stay sane under pressure. It also
plays a crucial role in modulating
sleep. “But to get the maximum
benefits, you need to get the timing
right.” He recommends tucking
into your first meal an hour or two
after you wake up. “Your internal
organs—especially the pancreas—
take a couple hours before they’re
read to absorb carbs.” Ideally, you’ll
want to eat after you exercise and
snag some sunlight, and it’s best to
feast on high-protein fare like
eggs, muscle-building shakes
THE EXPERT BARRY BRIDGES
He’s a sleep recovery specialist who has
helped countless guys rein in their restless
nights. To book a free session (or download
his free sleep recovery guide) head over to
successfulsleeper.com/free-resources/
MAR/APR 2024
or protein oats. “A high-protein
breakfast contains important
amino acids that help with
serotonin production and improve
sleep quality,” adds Bridges.
05. LEAN INTO STRESS
Or more accurately: pinpoint the
source of your stress. It’ll come as
no surprise that adrenaline and
cortisol, the debilitating cocktail
of hormones you know as stress,
can wreck your sleep schedule.
However, with some introspection,
you can start to get a handle on this
manic mixer helping you build
up a buffer against possible sleep
problems. Bridges recommends
asking questions like: “Are you just
responding to stress around you?
Are you afraid of conflict? Could
your stress be tied to gut health?”
There are a range of causes, so
working methodically backwards
until you find the cause could help
you start working on this shuteye
saboteur. One effective strategy?
Lean into it. Embracing stressful
situations will usually reward you
with a shot of dopamine, the feel-
good hormone that’ll keep you
in a positive space.
35 MH.CO.ZA
ASK THE SLEEP EXPERT
“How much
sleep do
I really
need?”
W
hile it’s true that
8 hours falls within
the guidelines of 7-9
hours recommended
for adults 18-64
years old, this is not a one-size-
fits-all number. Throughout our
lives, both our sleep needs (the
amount of sleep we need to get
to function at our best) and our
sleep timing (when our bodies
naturally choose to go to sleep
and wake up) ebb and flow.
The guidelines for adults
18-64 years old are between
7 and 9 hours. Finally, as we
get older our sleep changes
once again, with our sleep
timing beginning to shift
earlier. Older individuals
may also struggle more to
fall asleep or to stay asleep.
Across all ages though, one
thing remains constant: our
sleep falls somewhere within
a range. The amount of sleep
everyone needs varies from
person to person. You might
be fine with 7 hours but your
best friend needs 9 hours.
It also changes throughout
your life based on your
training, health and stress.
Sleep time changes seasonally.
But before you automatically
go, “Oh, I’m definitely
a naturally short sleeper”, think
to yourself: am I functioning
at my best or would I be even
better with a bit more sleep?
www.sleepscience.co.za
M H H E A LT H MIND
W H AT H A P P E N S W H E N . . .
…I USE MY
PHONE IN BED?
THUMBING THROUGH REELS AND CHECKING EMAILS
AT 11PM IS BAD FOR MORE THAN YOUR MENTAL
WELLBEING. WE SCROLL OVER THE FACTS.
01
COLOUR THEORY
You might have heard of
the short wavelength
“blue light” emitted by
screens, which mimics
daylight and triggers our
brains to suppress sleep
hormone production.
But the truth is a little
more complex: our
electronic devices emit
a mix of wavelengths—
”with peaks in red, green
and blue parts of the
spectrum”—the latter
two of which you want
to minimise after dark,
says Timothy Brown,
a professor at the
University of Manchester.
02
DIM VIEW
Too much nighttime light
will do more than just
make you drowsy in
your morning meeting.
An animal study
by scientists in the
Netherlands suggested
that exposure to blue light
before sleep might disrupt
blood-sugar levels and
cause next-day cravings
for carbs and sweets. Ever
fall asleep with YouTube
still flickering? Even low
light exposure can affect
heart health and raise
your risk of insulin
resistance, found
Northwestern University.
phone for the TV or
03 reading under a bright
overhead light won’t
HYPED MAN necessarily help you
switch off. But
Your under-covers
phones do have
Twitter habit is not solely
a unique downside:
to blame, however: it’s
the unpredictability
the overall level of light
of pinging notifications
entering your eyes that
and interactions online
counts, says Professor
can shift your brain
Brown. Swapping your
into a state of hyper-
vigilance in which you’re
perpetually ready to
respond to messages—
far from ideal at 11pm
on a Sunday evening.
04
POOR START
01
An estimated two in five
of us grab our phone
within five minutes of
waking up. One study*
even linked frequent
phone-checking with
a higher morning cortisol
02 response: that is, the
natural rise in the stress
hormone on waking.
Early-morning exposure
to anxiety-provoking
material such as the news
(or your office group
03 chat) certainly won’t help.
B
L A Got an iPhone? Block
your apps until 8am.
PN
I G
04 05
WORDS: SCARLETT WRENCH. ILLUSTRATION: PETER GRUNDY. *SOURCE: COMPUTERS IN HUMAN BEHAVIOR
POWER DOWN
If WhatsApp-free
evenings don’t work for
you, start by switching
off at 9pm. “The last hour
05 before bed might be the
most important bit,”
Z ZZZZZ says Professor Brown.
Research suggests
there’s variability
between people in terms
of disruptive effects of
evening light, he adds.
So keep your screens as
dim as you can at night,
whether you’re texting
or writing reports. Getting
more sunlight outdoors in
the day can also help
DIAL DOWN YOUR reset your sensitivity.
SCREEN TIME AND Try to pocket your
REBOOT YOUR BRAIN phone for that, too.
MAR/APR 2024 36 MH.CO.ZA
 7 UNFORTUNATE
(BUT TOTALLY FIXABLE!)
THINGS THAT CAN

HAPPEN TO
YOUR JUNK
HERE’S A SECRET THAT MAY NOT SURPRISE YOU: EACH
MONTH ON MH.CO.ZA, THE ARTICLES MEN SEARCH FOR MORE
THAN MOST ARE ABOUT STUFF GOING AWRY WITH THEIR
PENIS AND BALLS. NO WONDER, TOO, BECAUSE STI RATES
ARE UP, ED STILL ISN’T SOMETHING AWESOME TO TALK
ABOUT AND LET’S NOT EVEN GET INTO SHRINKAGE.
OR, ACTUALLY, LET’S. YOU’RE OBVIOUSLY CURIOUS.

BY THE EDITORS OF MEN’S HEALTH

1. YOUR WHAT IT PROBABLY ISN’T: 2.

BALLS HURT
WHAT IT COULD BE:
Blue balls. Infection or inflammation. Kidney
stones. Hernia. All of these can irritate the
nerves that lead to your testicles and leave
you with a dull ache. But if your balls hurt
and feel full, it could be a varicocele—an
enlargement of veins there. That’s treatable
with anti-inflammatory meds, tighter
underwear or sometimes outpatient surgery
to clip the vein shut. Sometimes testicular
pain isn’t caused by just one thing, so don’t
be frustrated if you see a doc and they can’t
Testicular cancer. That’s usually
painless, says Dr. Jamin V. Brahmbhatt,
a urologist at Orlando Health. That’s
YOU CAN’T GET IT UP
(OR KEEP IT UP)
why you should do
a monthly testicular self-examination to WHAT IT COULD BE:
search for swelling or lumps, Erectile dysfunction, a pattern of not being able
which are telltale signs. to get or maintain enough of an erection to have
satisfying sex. It affects a third of men, maybe even
WHEN TO SEE A DOC:
more. Many factors contribute to the condition, and
Any testicular pain should warrant
your basic health is a huge one. Nearly half of guys
a visit to a doctor. And if it’s sudden
with coronary artery disease have ED. Thirty-five
and severe, hurry. This can be
percent of men with hypertension are affected.
a symptom of testicular torsion—
Guys over age 50 with diabetes are twice as likely
“when the spermatic cord that attaches
the testicle to the body becomes to have ED as those who don’t have trouble with
GETTY IMAGES

tell for sure what’s causing it. They should be twisted and cuts off blood sugar. Men with obesity have a 50 percent
able to treat the symptoms, though, often the flow of blood to the testicle,” increase in ED rates. You get it. When the rest of
with heat or cold. says Dr. Michael P. Zahalsky. your body suffers, your stuff does, too.

MAR/APR 2024 38 MH.CO.ZA

 M H H E A LT H BODY

WHEN TO SEE A DOC:

If you notice ED happening frequently
4. WHAT IT COULD BE:
Gonorrhea, which is also at
WHEN TO SEE A DOC:
Anything coming out of
and can’t think of a mental reason why WHITE, YELLOW historic highs. It might be your penis that shouldn’t
you’d be having trouble getting hard (like
OR GREEN painful to pee and one of your be is a good reason to see

DISCHARGE
you’ve been extra exhausted or stressed, testicles might swell, or there
for instance), make an appointment. may be no symptoms. If you
have different partners, get
tested regularly.
a medical professional. If it’s
gonorrhea, an injection of the
right type of antibiotic can
take care of it.

3. SMALL, ROUND
RED SORES 5. WHITE, YELLOW OR
WHAT IT COULD BE:
TRENDS IN REDDISH BUMPS
PACKAGING!
If you see what looks like a fading cold
sore anywhere on your genitals, it might WHAT IT COULD BE:
be the first sign of syphilis, a bacterial Enlarged oil glands (“Fordyce spots”),
infection. Rates of syphilis jumped by 32 which can create little raised spots that are
percent between 2020 and 2021 alone. harmless and disappear on their own.
These sores usually go away in three MANZILIANS—yes, man
to six weeks, but if the infection is left Brazilians—have become WHAT IT PROBABLY ISN’T:
untreated, syphilis can progress through popular among men An STI. Genital warts are often more
stages and can eventually create damage who want a cleaner, maybe wartlike, and spots from herpes tend
even bigger look.
throughout your body, including to your to crust over.
heart, brain, eyes and joints.
WHEN TO SEE A DOC:
WHEN TO SEE A DOC: Unless you’re a doctor who sees this
The earlier your diagnosis, the better off TANNING YOUR BALLS stuff every day or you have a super-
you’ll be. It’s important to see a doctor in an attempt to increase classic presentation of one of these, it
testosterone and fertility.
to get the right antibiotic (penicillin) in can sometimes be hard to tell one from
the right dosage. another. Consult a pro.

6. SHRINKAGE 7.
YOU’VE GOT
WHAT IT COULD BE: WHEN TO SEE A DOC: SPLASHDOWN
Age can shorten things up. As more non-elastic fibres If you need help losing weight, reach out. “For every
replace formerly resilient skin cells, your penis can shrink [13.6kg] you shed, you add an effective [1.3cm] in WHAT IT COULD BE:
a bit. It’s natural. And regardless of your age, belly fat can length,” says Dr. Brian Steixner, co–medical director So yeah, your scrotum
make your package appear small, even if it isn’t. of urology at AtlantiCare. touches the water when
you sit down on the toilet.
It happens because your skin
becomes thinner and less
stretchy as you age, and your
DO YOU MEASURE UP? sacs aren’t immune.

Don’t get hung up about whether you’re above or below these numbers.
WHEN TO SEE A DOC:
These are averages.
Only if you have regular scrotal
AVERAGE SIZE AVERAGE SIZE, ERECT NORMAL OUTPUT
pain. If you’re really bothered
9.1cm long 13.2cm long > ⅓ to 1 teaspoon = average
9.4cm around 11.7cm around range of semen volume by splashdown, you can get
scrotoplasty, a surgery in
which docs take off extra skin
to tighten things up.

MAR/APR 2024 39 MH.CO.ZA

M H H E A LT H MIND
HOW SHROOMS
CAN EXPAND
YOUR MIND
SCIENTISTS MAY HAVE IDENTIFIED A NEW ALLY
IN THE FIGHT AGAINST COGNITIVE DECLINE.
TELL THE DOUBTERS TO PUT A CAP ON IT.
HEN SCREEN-WRITERS
Gloria Katz and Willard
Huyck were given the task
of conceiving a banquet
for a human-sacrifice cult
in Indiana Jones And The
Temple of Doom, Steven
Spielberg and George Lucas told them
to make it “as gross as possible”. So they
came up with a feast of eyeball soup, beetles
and snakes, but most repulsive of all? A
dessert of chilled monkey brains. The
scene has since been rightly criticised for
its offensive portrayal of Indians— it goes
without saying that no one eats monkey
IGNITE NEURAL
PATHWAYS WITH
THIS BRAIN BOOSTER
brains in Asia. The closest thing to it,
perhaps, is the monkey head: a tasty,
meaty kind of mushroom.
Also known as lion’s mane for their
unusual furry appearance, monkey head
mushrooms—or Hericium erinaceus to
mycologists—contain compounds that
are thought to stimulate the growth of
brain cells. Scientists believe that these
could have a healing effect in dementia
cases: a Taiwanese study*, for example,
found that a daily dose significantly
improved cognitive test scores among
those suffering from mild Alzheimer’s.
Most recently, pre-clinical trials at
the University of Queensland, Australia,
have demonstrated that they can
enhance memory. Study authors say the
mushroom extract increases the size of
“growth cones”, which help brain cells to
establish new connections.
The mushroom is readily available
in supplement form, often as
smoothie-ready powder. Though
human trials remain in their early
stages, the research looks promising.
It might one day be a no-brainer.
MAR/APR 2024 40
STOCK CHECK
The science of supps is in
a constant state of flux.
Here’s your daily briefing.
HOLD
Garlic Extract
In a new meta-analysis of 12
trials*, a daily dose of garlic was
confirmed to bolster health
markers among people aged 55
to 64 with heart-related illness.
WORDS: YO ZUSHI. PHOTOGRAPHY: JENNY HUANG. ADDITIONAL PHOTOGRAPHY: STUDIO 33; STEVE GALLAGHER. *SOURCES: BEHAVIOURAL
UP
NEUROLOGY; PHYTOTHERAPY RESEARCH; JOURNAL OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION; NUTRIENTS; HEALTHCARE
Fish Oil
You know it’s good for hearts
and brains, but a recent study*
suggests the oil can also improve
muscular strength in gym-goers
who aren’t regular fish-eaters.
DOWN
Guarana
A recent review and meta-
analysis* cast doubt on whether
the popular stimulant has
a significant effect on cognitive
performance among healthy
young adults.
HOLD
Curcumin
Turmeric and pepper go better
together. Their active compounds
improved cholesterol in those with
metabolic disorders, a study in
Phytotherapy Research found.
UP
Arginine
In a study* of 70 gym-going
men, those who took 5g of
arginine daily noted a drop
in blood pressure and a slight
boost to their muscle mass.
MH.CO.ZA
LIFE ON THE NEXT LEVEL

WITH A TECHNICAL,
FUTURISTIC AESTHETIC,
SKELETON WATCHES
SHOWCASE THE
CRAFTSMANSHIP THAT
TRUE ENTHUSIASTS
PAY GOOD MONEY FOR.
AFTER ALL, IT’S WHAT’S
ON THE INSIDE THAT
COUNTS. BY CHRIS HALL,
MR PORTER’S SENIOR
WATCH EDITOR

MAR/APR 2024 43 MH.CO.ZA


ISTORICALLY, IF YOU
were buying a luxury
watch— something really
top-end—one of the reasons
you could be induced to
part with so much money
was firm assurance that
the mechanical movement
was hand-finished to the
finest degree. World-class
craftsmanship was always
a guarantee, but in a form
of gentleman’s agreement—
you rarely saw it.
A very small number of
watches —we’re talking
maybe hundreds—were
“skeletonised”; that is to
say the dials or solid backs
were removed, the parts of
the movement pared back
to their bones and the metal
engraved with patterns. Not
only were these watches
very laborious to create, you
ran the risk of structurally
weakening the watch.
When the industry ceased
to be a provider of practical
tools and morphed into
a luxury business in the
1980s, it occurred that it
would be easier to sell the idea
of traditional craft if it could
be seen. Technology had
moved on and the sapphire
crystal case back appeared
in the 1990s, through which
owners could admire the
inner workings. Audemars
Piguet took the unusual step
of cutting holes in the dial
to show off the tourbillons
and Omega designed
a skeletonised Speedmaster.
While true skeletonisation
remained a painstaking craft,
the idea of flashing a little
ankle had caught on.
From the early 2000s,
the advent of computer-
controlled precision milling
machines put skeletonisation
within reach of anyone with
a watch factory.
A new generation of
watches hit the market
with sharp, “skeleton”
dials, helping to usher in
a futuristic aesthetic. The
trickle-down of the 1990s
became a flood, and today
there’s barely a brand
that hasn’t dabbled in
openworking. The most
expansively skeletonised
watches, whose movements
can be seen from all angles,
are the most expensive, but
there’s something on offer
for every budget.
Even Swatch is in on
the trend, working with
translucent plastics. You
won’t find hand-polishing
PHOTOGRAPHY: DAN MCALISTER
within, but its knowing
take on one of the most
highfalutin practices in
watchmaking makes it well
worthy of inclusion. Here are
five watches eager to show
you how time flies.
MAR/APR 2024 44 MH.CO.ZA
 MH UPGRADES WATCHES

01 Zenith Chronomaster
Open, R170 000
Zenith first gave customers
a view of its El Primero movements
20 years ago, and the style, with
three overlapping circles removed
from the side of the dial to reveal
the escapement—the beating
heart of a watch—has remained
unchanged. It runs at a high
frequency, which enables the
chronograph to time intervals
down to a 10th of a second.

02 Rado True Square

Automatic Skeleton,
R65 300
Cased in hi-tech ceramic and
injection-moulded in a single
block, Rado’s True Square uses the
skeletonisation of the dial to reveal
its ETA automatic calibre within,
as well as extend the design from
the case inwards. The horizontal
sections faintly resemble circuitry,
providing a contemporary twist
on the traditional Côtes de
Genève stripes seen on the
movement below.

03 Tag Heuer Monaco

Chronograph, POR
Tag Heuer’s Monaco lends itself
well to the skeletonised model,
given its angular, geometric
design. The dial’s colour scheme
nods to the 1969 original, while
introducing a dial layout that’s
redolent of 1970s sci-fi classics.
On show is the Calibre Heuer 02
chronograph movement with
an 80-hour power reserve.

04 Swatch Big Bold Irony

“Bolden Yellow”, R4 550
The punny name only adds to the
sense of fun involved; the idea
of gazing lovingly at the mass-
produced parts of a quartz watch
has a certain post-ironic, pop-art
quality to it. The high-contrast
colour scheme draws the eye in
to regard the wheels and motors
at work. Unlike most Swatches,
it boasts a durable sand-blasted
stainless steel case.

05 Bell & Ross BR 05

Skeleton Gold, POR
Just as tech facilitated mainstream
skeletonisation in the first place,
new advances continue to drive
stylistic evolutions. Specifically,
the recent trend for coloured
sapphire crystal dials that provide
a view of the movement and bright
character all at the same time.
Bell & Ross has produced warm
orange, green and blue models of
the BR 05 Skeleton.

MAR/APR 2024 45 MH.CO.ZA

MH UPGRADES GROOMING

YOUR NEW FOOL-PROOF,

2
FIVE-MINUTE
GROOMING ROUTINE
BEAT THE TRAFFIC WITH THIS
LIGHTNING-QUICK APPROACH
TO YOUR MORNING REGIMEN.

MINUTES
BRUSH UP
Philips One Toothbrush
R330, dis-chem.co.za
Listerine Total Care Gum
Protect Mouthwash
The American Dental Association R70, clicks.co.za
recommends two minutes of scrubbing Oral-B Satin Tape Floss
your pearly whites. An advanced electric R127, dis-chem.co.za
toothbrush (like this one, which buzzes for
every quadrant brushed) will take out the
guesswork, leaving you time to floss and
rinse out your mouth.
1½
Braun 9415s Series 9
Pro Shaver
MINUTES
SAVE FACE
R8 799,
braunshavers.co.za
QMS Energizing
Cleansing Gel A tooled-up trimmer will make short work of
R1 010, futurethis.co.za any excess fuzz. Just make sure you wash your
NEUTROGENA face before and after shaving, before using
Retinol Boost Day your finger to dab on a pea-sized portion of
Cream moisturiser across your skin.
R330, clicks.co.za
CeraVe Eye
Repair Cream
R229, clicks.co.za

Mitchum
Advanced Solid
Roll on a deo that’ll keep you funk- Gel Mountain Air
free for the whole day. Spritz on R120, clicks.co.za

1 Abercrombie & Fitch Fierce, Abercrombie

MINUTE
an aromatic woody fragrance that & Fitch Fierce
packs a salvo of fruity and spicy Cologne
notes. In short, you’ll feel energised R1 795 for 100ml,
FRESHEN UP and ready to tackle anything. dis-chem.co.za

4-MINUTE POWER WASH

The sun is brutal on your skin.
Freshen up your morning hair wash
Safeguard your outer layer with
routine with this invigorating deep Heliocare 360°
an extra-strength SPF like this
cleanser. It combines stem cell Invisible Spray
therapy with scientifically chosen
ingredients that prevent hair loss
R585,
dermastore.co.za
one. It’s a spray-on option that
won’t leave you feeling oily. ½
and promote hair growth and scalp
health. Wet your hair, massage the
scalp gently for 3 minutes and allow
MINUTE
PROTECT
the shampoo to work its magic.
Rinse thoroughly and sorted!
IMAGES SUPPLIED

Fresh Cell Scalp Shampoo

Visit freshcellshampoo.co.za
for stockists

MAR/APR 2024 46 MH.CO.ZA

 M H PA R T N E R S H I P

N T O R U N
BOR
it a ll o n in top form.
monste r 2 . 0 t a ke s
O n C lo u d
ever yd ay runs, the
e s s io n s t o
Fr om speed s

hether you’re leisurely Reworked engineered mesh and lining material Sustainability matters,
tackling a weekend 10K improves comfort, while a new eyestay construction which is why the On
provides better lock down and adjustment when Cloudmonster 2.0 is
or upping your pace (and where) you need it. partially made from
with speed runs, you’ll recycled polyester, with
need a great running the engineered mesh
shoe that lets you go from zero upper made from 100%
recycled polyester.
to a new PB. Look to a teched-
out shoe with optimal support,
next-level cushioning and a drop
heel perfect for any distance.
With the new On Cloudmonster
2.0, you can bid farewell to sore,
tired feet and usher in a new era
of performance running. The
On Cloudmonster 2.0 chows
through terrain and allows you
to focus on speed work, road
running, recovery runs, tempo
runs and more. With advanced
CloudTec®, ultra-soft cushioning
enables next-level bounce that
feeds back to the foot, helping
you to go further, and faster.
A reworked dual-density Helion™
superfoam serves up superior Thrive with every stride.
Fixed between two midsole
comfort for those long slogs and components for comfort, the A new dual-density Helion™ superfoam
the nylon-blend Speedboard® new Speedboard® gives you adds mega bounce, while the foam insert
gives you momentum and extreme propulsion on the in the forefoot makes for softer landings
powerful take-offs. road. It’s soft, yet responsive. and impact absorption.

Tifosi Sports is the Exclusive Distributor and Importer of all On shoes, apparel and accessories into Southern Africa. We advise buying
original On products only from our Tifosi Sports website or from authorised On stockists across South Africa. tifosisports.co.za
 
BEST NEW
HIKING BOOTS
SALOMON X ULTRA 4
WITH ALL THE TECH ADVANCES IN ADVENTURE GEAR, ROUGHING
MID GORE-TEX
With a tough-as-rocks
IT NO LONGER HAS TO BE QUITE SO ROUGH—AND CAN BE EVEN advanced chassis embedded
MORE AWESOME. WORDS BY KIERAN LEGG & JOHN THOMPSON in the outsole, you get support
and safeguards in droves.
These are ultra-grippy (and
waterproof), keeping you
TREK upright on any slippery slope.
R4 099, salomonsports.co.za

 BEST NEW
RAIN JACKET
K-WAY VIVO SHELL JACKET
A quality outer-shell doesn’t have to break the bank.
Exhibit A: Cape Union Mart’s liquid-repelling layer
is both water- and windproof, giving you reliable
protection whether you’re off the grid or just off to the
shops. Zippered pockets will ensure your important
goods stay dry, too. R1 899, capeunionmart.co.za

 BEST NEW
HIKING BACKPACK
THULE ALLTRAIL X
Like all of their products, the AllTrail has
been subjected to extreme testing by its
Swedish baggage boffins. So when they
say their 50% recycled waxed polyester
canvas material is five times stronger (and
300% more water resistant) than traditional
variants, you know this bag will go the
distance… and then some. R2 699, thule.com
CAMP
 BEST
TWO-PERSON TENT
SEA TO SUMMIT IKOS TR2
Even though its pack weight is
a measly 1.6kg, its patented tension
ridge architecture makes it feel
roomy. Plus it can convert into
a semi-open hangout mode for when
your party of two turns into a fireside
get-together. R13 499, driftersshop.co.za

 BEST NEW
HIKING SOCKS
FALKE PRESSURE-
FREE MOHAIR
HIKER SOCKS
Spun from a mohair
wool blend, the
fabric helps regulate
temps and prevent
blisters. Weaved into
the material is a BCOOL
100% recycled yarn that acts
as a moat against moisture.
R240, falke.co.za

MH UPGRADES Into The Wild (In Comfort) MH0224 V6_MA_PRINT.indd 48 2024/02/19 01:48
 MH UPGRADES GEAR

 BEST  BEST
STURDY SIPPER COOL BOX
STANLEY QUENCHER H2O FLOWSTATE ROGUE 45L ICE COOLER
TikTok’s darling is more than just a video trend. This Ice-cold brewskis and fresh meat
hardy cup is forged from stainless steel and will keep are two of the most important
your chosen liquid insulated for hours. What sets it ingredients of an outdoor escape.
apart from Stanley’s other heavy-duty offerings is the Rogue’s cooler can swallow up 45L
versatile Flowstate cover that lets you sip, slurp of grub and leverages eco-foam
or chug. Bonus: it’s cupholder compatible, too. for the best insulation possible.It
R1 199, outdoorwarehouse.co.za also doubles up as a comfy seat.
R4 999, outdoorwarehouse.co.za

 BEST
ALL-PURPOSE TORCH
LEDLENSER P7R CORE
RECHARGEABLE TORCH
A quality torch is a must-have for
any aspiring outdoorsman. This
one is durable, sealed against dust
and flicks on to provide ultra-bright,
focused beams on demand.
R1 899, outdoorwarehouse.co.za

 BEST
SURVIVAL WATCH
LUMINOX BEAR
 BEST GRYLLS SURVIVAL
IMAGES: COURTESY OF BRANDS

COFFEE MAKER
ECO MASTER BLACK
WACACO NANOPRESSO The watchband features
Outdoors doesn’t have to mean instant coffee and a sour taste in your a compass. The case is water
mouth. The Nanopresso will whip up a coffee-shop brew with minimal fuss. resistant up to 300 metres.
All you need is hot water, grounds and a few seconds of high pressure and And it has SOS in Morse
you’ll score a sip-anywhere cuppa complete with a layer of sought-after code embossed on the dial.
crema. R1 489, capecoffeebeans.co.za R16 995, luminoxwatches.co.za

MAR/APR 2024 49 MH.CO.ZA

 OXO GOOD GRIPS
SWEEP & SWIPE
LAPTOP CLEANER
Your trusty laptop
powerhouse has a habit of
attracting dust, smudges
and rusk crumbs. OXO's
all-in-one compact cleaner
will clear the terrain in
seconds, arming you with an
armoury of tools—including
a retractable brush—to scrub
out every nook and cranny.
Spotless? A handy storage
cap lets you stash this
away worry-free. GARMIN INSTINCT CROSSOVER
R229, yuppiechef.com This GPS heavyweight is a unique addition to the smartwatch
landscape, serving up an analogue-slash-digital hybrid approach
without sacrificing on either front. In addition to a full display that'll
give you a quick glance at important health metrics and navigation
updates, it also sports two mechanical luminescent hands. Bottom
line: it's rugged, reliable and ready for your next adventure.
R8 799, garmin.com

JBL CLIP 4
Your playlist has never been
more portable. JBL has taken THERABODY WAVEROLLER
their ultra-waterproof wizardry
and applied it to a bite-sized Foamrolling after your training sessions can expedite your
speaker that'll pump out crisp recovery and mitigate potential injuries down the line. Therabody's
sound in any setting. Built full-body offering will take your R&R to superstar status with
into the design you'll find its targeted vibrating functionality. Those gyrations help ensure
a carabiner that lets you clip you're hitting large muscle groups both effectively and efficiently.
your speaker to your backpack, Bonus: it connects to your phone to deliver customised roller
belt or a conveniently placed routines direct to the device. R3 890, bike-addict.co.za
branch. Better yet, a single
charge nets you around 10
hours of playback. A hike
has never sounded better.
R1 499, incredible.co.za

OCLEAN XPRO DIGITAL

Expedite your brushing sessions with this hyper-advanced tool that busts plaque
with ease. This electric brush sports a full-colour touchscreen display that’ll provide
constant feedback on your cleaning. A rapid 84 000 movements per second will take
the fight to even most stubborn plaque. R3 250, smileshop.co.za
IMAGES: SUPPLIED

MAR/APR 2024 50 MH.CO.ZA

 CHANGE FOR THE BETTER
THE
OUR PETROL-SWILLING
MOTORING SCRIBE TELLS US
WHAT IT’S LIKE TO STRADDLE
A SADDLE INSTEAD.
WORDS BY CALVIN FISHER
MAR/APR 2024 52 MH.CO.ZA
SO, YOU’VE SPENT YOUR LIFE
IN A BOX on four wheels like
I have. But you’ve seen them, and are
painfully aware of the two-wheeled
death devices carving up the N1,
unhindered by traffic. You’ve
envied how they buzz hither and
thither, occupying the gaps between
wing mirrors of slower-moving
cars. It all looks rather treacherous,
and your significant other agrees.
As does your mom, your family and
friends at large. Motorbikes are
fucking terrifying if you’ve grown up
in a cage, and by cage, I refer to the
nickname afforded by motorcyclists
to the cars the rest of us are in.
But I’ve been converted.

HE CATALYST
I thought my story was fairly
unique at the time but would
later uncover many similar
origin stories from other
riders. On a romantic trip
to Vietnam with my partner,
in the sunny coastal city
of Hoi An, we noticed
that our accommodation
had scooters to rent for
a mere dollar. Immediately
our hypothalamuses were
flooded with visions of a ride
to the beach—sunbaked skin
and beach towels blowing
like flags—with ice-cold margaritas on
the sand as our reward. The problem,
neither of us had ever attempted anything
of the sort before, and rather than giving
in to impotence, I hatched a plan. I paid
my dollar deposit for the next morning
but sheepishly asked if I could have five
minutes by myself in the parking lot
then and there just to get familiar with
the controls just in case, you know, it was
different from what I was used to. Wink.
A short, uncomfortable session pootling
around a Vietnamese parking lot later,
and I was as close to ready as I’d be. That
evening I had the most stressful night’s
rest of my life realising the size of the task
I’d just taken on. Two things in particular
hit me. Firstly, this was the burgeoning
streets of Vietnam—so, terrifying.
Secondly, I didn’t want to be responsible
for my wife contracting a bad case of
road rash all over her
arms and legs.
But, instead, the
next morning was
blissfully executed—
the pair of us cruising
effortlessly to the
ocean on some of the
most picturesque
farm roads you’ve
ever encountered
under pink and yellow
skies that slowly grew
golden, then bright blue with barely
a cloud in sight. We’d return several
IMAGES SUPPLIED
MAR/APR 2024 53 MH.CO.ZA
MH LIFE DRIVE
hours later with sun-kissed shoulders
and cheeks, covered in smears of
sunscreen mixed with dustings of
beach sand. She was mildly buzzed
from a bit of day drinking, I was fully
buzzed with a new sense of freedom
and then there was the allure of the
hotel pool ahead of us, and with it
a stream of cocktails. We embarked
feeling a bit Mr Bean but returned as
James Dean, and the result was bliss.
WE HAVE BLISS AT HOME
Upon returning to the Cape,
I immediately attempted to recapture
the magic and discovered a colleague
was selling his family’s 1987 Suzuki
Address Way, a fire-engine red 50cc
scooter with a cream vinyl seat.
Adorable? Yes. It was love at first
sight, and I quickly did the deal
only to encounter my second “oh
fuck” moment as I realised I now
needed to ride the thing home from
coastal Simon’s Town to the deep
Northern ‘burbs of Kuilsriver. Two
uncomfortable hours (and 60km)
later, it was done—my face bore the
emotional scars of a man who navigated
homicidal taxis, sleepy Ubers,
distracted SUVs and robot-to-robot
racers, but limited to a max speed of
55kph. I was sweating but smitten,
RETRO STYLINGS,
MINIMAL SPEED
AKA THE PERFECT
TRAINING WHEELS
my wife was overjoyed with the new
member of our family, but deep down
inside I knew, I needed more. It wasn’t
until a week later when we attempted
a trip to a nearby wine farm for coffee
and got pulled over at a roadblock on
the return that my feeling was perfectly
quantified. The lady officer was laughing
so hard, I couldn’t see her eyes. She
had doubled over, guffawed so heartily,
it was almost impossible to hear what
she was saying and her colleagues were
slowly being infected, too. Eventually,
between splutters, I could pick out the
words “Sir, you need a bigger bike”.
WHAT KIND OF BIKE EVEN AM I?
What followed was a mad scramble,
a journey of self-reinvention as I tried
to figure out what kind of bike I wanted
—what kind of bike was “me”. Suddenly
I was encountering new terms such
as naked bikes, tourers, scramblers,
adventure and sports bikes. Within
a week I had my learner rider’s test
booked and found my first prospective
bike online. It was a second-hand Honda
CBX 250 Twister that had been fettled
into a café racer. I was immediately
drawn to its classic looks, the lashings
of chrome and stripped-down aesthetic
spoke to me and I went to that romantic
part of my brain once again. The bit
that saw me cruising like Tom Cruise in
the original Top Gun movie—standard
boy fare really. The next day I found
myself in another parking lot, this time
straddling the Honda, gushing over the
way it looks, being handed its key when
I realised “shit, I’d done it again.” I had
zero motorcycle experience, no concept
of clutch or gears and just found out that
one of these pedals was a rear brake.
I attempted to channel Maverick himself
and acted like, “Hey, I got this”, listened
to the seller’s instructions, twisted the
little engine into life and damn near
shat my pants. “Oh,” he said, “that’s
the slip-on exhaust, it’s really loud!”.
Well, that’s what my wife said he said, in
truth, I couldn’t hear a damned thing.
Being a self-styled café racer meant
that my new Honda was, shall we call
it, rough around the edges. By that, I
mean clunky, stubborn, rapturously
noisy and full of character. The task at
hand was daunting on another level but
thankfully, Stellenbosch was only 23km
away from home. What followed was
about a kilometre of struggle, another
of awe and the remaining distance
dithered between fear and exhilaration.
“AT SOME POINT ON THAT
ROAD HOME, IT CLICKED.
I BECAME A BIKER.”
At some point on that road home,
it clicked. I became a biker.
REALITY CHECK
I kept that Honda for my first
formative year behind handlebars,
but have since moved onto a compact
adventure bike, the BMW G310 GS.
The problem with learning on a
mechanically imperfect, or simply
custom car, bicycle or motorbike
is that you pick up a fair number of
bad habits. I found that because my
Honda had terrible rear brakes, I was
favouring the fronts. Furthermore, it
lacked certain modern conveniences
that allowed you to get on with riding
and there were a few things that needed
repair or upgrading. Common advice
from my riding friends was to go with
something big and scary and get on
with it (and I’ve arrived at this notion
now too), but at the time I thought
I’d start with something on the less
intimidating side. The diminutive
THIS IS OLD- BMW seemed like great value, spoke
SCHOOL COOL
ON EVERY LEVEL to my sense of adventure and its 310cc
engine was a step up over the Honda
but not enough to get me into trouble
either. Fast forward about a year later
and I’m on the quest for another BMW,
a R nineT classic roadster with a mega
1100cc engine so I guess you could say
that my needs have evolved, and so will
yours. But whatever happened to the
little Suzuki scooter that could? Well,
my wife named her Akiko, and that’s
become her full-time ride.
TRAINING WHEELS
There’s an unspoken hero in this,
but before I get to the Suzuki Gixxer,
here’s something I learned in my time
on two wheels. Most of the riders on
our roads don’t have full licenses,
instead opting to renew their learner
permits every two years. I didn’t
IMAGES SUPPLIED
want to suffer through the constant
turmoil, so instead went for the full
license as soon as I could. It has the

added benefit of allowing you to carry
a passenger pillion, and if I’m being
honest, the test was even easier than
the Learner’s. Find a highly rated
instructor to give you a few lessons
on one of their own motorbikes and
not only will it save you on buying
your own bike upfront, but it also
minimises the risk of dropping
yours. Perhaps more importantly,
MEET THE
UNSPOKEN HERO
TWO WHEELS CAN
GIVE YOU FREEDOM
TO EXPLORE
it also exposes you to a variety of
bikes. During my lessons, I had the
opportunity to try out a Harley-
Davidson with its foot-forward peg
position, before settling on
a Suzuki Gixxer 250, which offered
a similar ride and power output to
my BMW. It’s a naked bike and is
arguably one of the easiest starter
bikes to learn on in the market and if
MAR/APR 2024 55
MH LIFE DRIVE
nothing else, should help you fill out
your palette. It comes in 250 and SF
iterations, so naked or with fairings
but look I’m no salesman, and it’s at
this point that fans of other brands
will be sharpening their pitchforks
and coming for me. So, let me reiterate
that this is merely the everyman’s
opinion, someone who has gone from
bike-curious to bike-entrenched.
But before you make any sort of leap,
we have some things to address.
WHY DO YOU WANT A BIKE?
At the end of the day, there are only two
proper reasons: for fun or commuting.
And with the latter comes all the
practical things you currently have
a car for and that a bike simply can’t
compete with. Such as luggage space—
where does your shopping go? Or your
kids for that matter, and with it
that spontaneous mission to fetch
a groovy vinyl album or coffee table.
(Insert random thing you found on
Facebook Marketplace here.) With
a bike, that largely falls out the window.
Commuting can be a thief of joy in
a supercar, it’s the same here. I went
for fun when choosing the two-wheeled
life and haven’t looked back once.
NOBODY TELLS YOU ABOUT THE WIND
I’ll never forget the day I bought
my G 310GS. It was a veritable
rollercoaster of emotions, beginning
with the elation of seeing my new
wheels gleaming on the showroom
floor, then the nervousness that
accompanied signing the paperwork.
Next up was the sheer joy I felt when
I pulled away from the dealership
and carved up the first few corners
before punching it onto the highway.
Then severe trepidation as the Cape
Doctor decided to kick my arse and
push me into the next lane. There’s
nothing like the occasional gut check
to remind you that, for all the happy
trails ahead of you, it’s an activity
and a lifestyle that commands some
respect. It’s also a warm community,
that’s quick to receive new members
and slow to frustrate when it comes
to questions and etiquette. That’s
certainly been my experience, and
it could be yours, too.
MH.CO.ZA
MH LIFE FOOD

ONE-POT WONDERS

PAELLA WITH
ADDED MUSCLE
ONE PAN, ONE HOUR, FOUR PLATES OF THE
SPANISH SHOWSTOPPER. MAKE THIS DISH
PART OF YOUR GYM-FUEL REPERTOIRE.

YOUR 60-MINUTE
PROTEIN FIX
This recipe comes courtesy of Caroline
Farrell, a registered nutritionist who
has worked with a number of Premier
League footballers.
Step 1: Heat the oil in a large paella or
INGREDIENTS
frying pan and gently fry the chorizo for
5 mins, turning it in the oil. Set aside on 15Prep
mins • 2 TBSP OLIVE OIL
kitchen roll to soak up excess fat. • 1 0 0 G C H O R I ZO,
CHOPPED
Time so far: 5 mins • 4 BONELESS
Step 2: Fry the chicken pieces in C H I C K E N T H I G H S,
CHOPPED
the same pan for about 5 mins until 45Cooking
mins • 1 RED PEPPER,
cooked through. Remove and set them CHOPPED
to one side with the chorizo. • 4 GA R L I C C LOV E S,
Time so far: 10 mins CRUSHED
• 1 ONION, CHOPPED
Step 3: Add the red pepper, garlic
45g • 2 5 0 G PA E L L A R I C E
and onion to the pan and fry gently Protein
until softened. Now throw in the rice,
• 1 TS P SA F F R O N
THREADS
turning it in the oil for 1 min. • 450ML CHICKEN
Time so far: 15 mins STO C K
Serves
Step 4: Mix in the saffron and stock 4 • 100G PEAS
• 4 0 0 G F R OZ E N
and bring to the boil. Reduce the heat,
S E A FO O D M I X ,
cover with a lid or foil and cook gently D E F R O ST E D
for 20 mins until the rice is ready to eat. • 1 HANDFUL OF
F L AT- L E A F PA R S L E Y,
Time so far: 40 mins
CHOPPED
Step 5: Return the chorizo and chicken
• LIME WEDGES
to the pan, then stir in the peas and TO GA R N I S H
seafood. Cook for 5 mins, season
and serve, scattered with the parsley.
Garnish with the lime wedges
for extra style points.
Total time: 45 mins

MAR/APR 2024 56 MH.CO.ZA


ii.
FULL POWER
This mixture of mussels,
squid and prawns delivers
the whole spectrum of
B vitamins to maintain
healthy energy levels.
They’re also low in calories,
with roughly 90 cals in
every 100g serving, while
being very high in protein.
iv.
SUNNY
OUTLOOK
Along with high levels of
vitamin C, peppers are rich
in zeaxanthin and lutein,
carotenoids that can
protect skin against UV
damage, a study by Kemin
Human Nutrition & Health
suggests. You still need
a good SPF, though.
PHOTOGRAPHY: PATRICE DE VILLIERS.
WORDS: ANNA LONGMORE.
MAR/APR 2024 57 MH.CO.ZA
i.
BIG SQUEEZE
Be liberal with lime juice.
A single 25ml shot provides
about 10% of your daily
vitamin C needs. Higher
levels of the vit can help
the over-50s retain more
muscle mass, the University
of East Anglia found.
iii.
HAPPY DAYS
Carbs don’t just fuel your
efforts in the gym—
increased insulin also helps
your muscles absorb more
amino acids. Saffron is
a bonus, too, potentially
raising serotonin levels
in your brain.
v.
PROTEIN
PAYLOAD
Chorizo might be
fattier than chicken breast,
but the spicy sausage offers
a real protein hit. Its
flavour, though, is why it
really merits inclusion
here. Both meats are a good
source of phosphorus for
bone health.
MH LIFE FOOD

THE NUTRITION SNOB’S GUIDE TO

SQUASH
DIG INTO THESE UNDERRATED FRUITS AND
THEY’LL REPAY YOU WITH FLAVOUR AND
NUTRIENTS IN SPADES. HERE ARE FOUR
WAYS TO SQUASH YOUR HUNGER.

01
SLIMMER PICKINGS
Carbs can be a wonderful thing. But if you want to tighten
up your nutrition plan in your quest for healthy weight
loss, your options are broader than sweet potatoes and
brown rice. Squash are your seasonal saviour. They’re
nutritious, invariably low-calorie and will bulk up your
meals to banish hunger, while providing a helpful
dose of fibre. Jackson Boxer, the chef-patron of
quality of the soil,” says
Brunswick House and Orasay, is on hand to help
Boxer. “Vegetables grown
you add a little colour to your cooking.
slowly in rich soil will be
complex. Those grown for
speed and size often taste
of little more than water.”

02 Next, Boxer says the key to

handling squash in the
kitchen is cutting them
A ZUCCHINI MORE THAN properly. Inadequately
Ever tried your hand at “zucchini A PEELING
zoodles”? Then you’ll know that sharp instruments will
If you want to get the full
courgettes are a trusty, low-cal leave a lot of flesh on the
flavour from your
alternative to pasta. Their high water skin, which is a waste, as
content helps to boost satiety, and ingredients, it’s worth
well as giving you an
they’re packed with potassium for a looking into how they’re
quicker post-workout recovery. unplanned arm workout.
grown. “The quality of the
“A serrated bread knife
flesh is determined by the
will come in handy,” he
B BUTTERNUT says. You can even use an
A hefty squash could be subbed in for axe when chopping larger
a kettlebell during home workouts. varieties. Finally,
It’s heavy where it counts, too: the a zucchini masterclass
nutrients. One serving boasts nearly
half your RDA of vitamin C, feeding wouldn’t be complete
your immune system after a tough without a spiraliser.
week. Or a tough workout.

C PUMPKIN
These are good for more than just
Halloween parties. Pumpkins rival
carrots when it comes to helping you
see in the dark. They’re rich in the
carotenoids lutein and zeaxanthin, both
of which are associated with keeping
your eyes healthy as you age.

D PATTY PAN
AKA yellow squash, this is a useful
weapon in your fat-loss arsenal. Low
in carbs, fat and calories, it’s also
packed with beta-carotene, making
it a powerhouse that protects your
long-term heart health. And it has
a fun name.

MAR/APR 2024 58 MH.CO.ZA

 03
A SQUASH
FOR ALL
SEASONS
We’re fortunate in SA that
most varieties of squash
are available throughout
the year. But for rich
pickings, you’ll want to
sync up your trolley
harvest with the seasons.
For instance, butternuts
are hot-weather heroes, so
most are planted near the A B
end of the year. Likewise, LOW-CARB ZUCCHINIS WITH ANCHOVY SAUCE
zucchinis reach their
SERVES 2 METHOD SERVES 1 METHOD
zenith during spring and
5 ZUCCHINIS Cut 3 zucchinis into 3cm chunks. 1 BUTTERNUT SQUASH Cut the squash in half and scoop
autumn, and patty pans Sauté three quarters of this in out the seeds. Fill each half with
2 TBSP OLIVE OIL 100G BUTTER, DICED
are best snagged in a lidded pan with oil, salt and garlic, 10g of salt and 50g of butter. Put
1 GARLIC CLOVE, plus the protein-packed anchovy 1 CHICKEN STOCK CUBE in a deep casserole dish with the
summer. Pumpkins? THINLY SLICED fillets and metabolism-boosting 1 TBSP PUMPKIN SEED OIL hollow side facing up, then pour
They’ll taste great all 2 TO 3 ANCHOVY FILLETS chilli. Steam for 20 mins, then add 1 TO 2 TBSP GARLIC in 5cm of stock. Bake with a lid
year round. CHILLI FLAKES, the rest of the chunks. With the lid BREADCRUMBS for 45 mins. Scoop out the flesh
TO TASTE off, turn up the heat and cook out ROSEMARY, TO TASTE and purée it with the broth. Sieve
LEMON ZEST the moisture. Mix in the zest and the mixture and garnish with
1 TO 2 TBSP SOUR CREAM
100G PARMESAN
more chilli. Spiralise the remaining the pumpkin seed oil, garlic
zucchinis and boil for 20 secs. breadcrumbs, inflammation-
HAPPY Serve with the parmesan. reducing rosemary and
gut-friendly sour cream.
HARVEST
Tuck into three
more seasonal
foods that
can revitalise
your healthy
eating plan.

RED
CABBAGE
The anthocyanins
that give the
veg its purple
pigment are
linked to better
heart health.
WORDS: BOBBY PALMER. PHOTOGRAPHY: LOUISA PARRY. *OYSTER SEASON IN KNYSNA, WC

OYSTERS
They’re at
their best
between April and C D
September*. Get
shucking soon for EYE-CATCHING PUMPKIN AND BURRATA SALAD LONGEVITY-BOOSTING HAKE AND PATTY PAN
a healthy dose of
flu-fighting zinc. SERVES 2 METHOD SERVES 1 METHOD
1 PUMPKIN Cut your pumpkin into wedges, 1 PATTY PAN Cook this up fast while this
shave off the skin and put aside squash is still in season. Slice
1 TO 2 TBSP OLIVE OIL 1 SHALLOT, PEELED
the seeds to toast. Dress with the patty pans into 2mm rounds,
PEARS 1 BURRATA olive oil, which is rich in healthy 1 TO 2 TBSP OLIVE OIL then slice your shallot likewise.
Poach and PICKLED CHILLI, monounsaturated fats. Add salt, SPLASH OF MATURE Keep it thin, as you’re not
serve with TO GARNISH wrap in foil and bake at 180°C SHERRY VINEGAR cooking this one. Season with
a sprinkle of for around 25 mins, so that the SMALL HANDFUL salt, pepper, olive oil and
cinnamon and flesh is firm but a skewer meets OF REDCURRANTS a splash of cholesterol-reducing
a dollop of Greek no resistance. Cool, refrigerate, SQUASH FLOWERS sherry vinegar. Fold through
yoghurt for dress with more oil, then grill on (OPTIONAL) your redcurrants and leave for
a protein/fibre a griddle pan until it’s coloured. 1 HAKE FILLET 5 mins. Finish with strips of
top-up. Serve it with burrata, topped with squash flowers. Bake the hake
pickled chilli and the toasted seeds. at 180°C for 8 mins and serve.

MAR/APR 2024 59 MH.CO.ZA

MH LIFE FOOD
 7 Things To Do With 1 0 G THE FIBRE
a Supermarket Rotisserie
Your options are broader than a simple salad. If you’re short on
inspiration, try one of these fuss-free rotisserie chicken recipes, Serve your bird with one of
for high-protein fat-loss fuel that doesn’t sacrifice flavour for these easy make-at-home
function. They’re easy to prepare and ready in no time. side dishes. They each carry
a hearty 10g of gut-filling
fibre. Double the recipe and
01/ 05/ they’ll taste great cold as
Pull it apart and add Over a medium heat,
leftovers the next day.
to tomato soup. Top reheat a shredded
with parsley, crumbled chicken breast in
feta, cubed avocado, a large pan coated
crushed nacho chips with olive oil. Add
and freshly squeezed a handful of grapes,
lime juice. some pitted olives,
chopped rosemary and
a generous squeeze of
02/ lemon juice. Season
Cover a reheated with salt and pepper.
chicken breast with
a few spoonfuls of
warmed tomato sauce, 06/
a piece of pan-crisped Pile a large slice of
prosciutto and a slice sourdough with a leaf or
of fresh mozzarella. two of romaine lettuce,
Grill until melted. shredded chicken,
sliced avocado, sliced
CHARRED BROCCOLI WITH
tomato, crispy bacon
LEMON AND PARMESAN
03/ bits and chipotle mayo. In a large bowl, toss the trimmed
Reheat shredded florets from a big head of broccoli,
chicken in a pan with plus the chopped stalk, with 2 tbsp
butter and hot sauce. 07/ of olive oil and salt and pepper. In
Tuck into a toasted Throw a few leaves of a cast-iron pan over a medium-high
wrap with crumbled chopped kale into heat, add the broccoli and cook,
blue cheese, thinly a bowl. Add a pinch of stirring occasionally until it’s well
sliced iceberg lettuce salt and a squeeze of charred and al dente—it should
and celery leaves. lemon juice. Massage take 3 to 5 mins. Top with the zest
until the leaves are and juice of a lemon, plus freshly
softened. Add the grated parmesan to taste.
04/ shredded chicken
In a pan, reheat and top with freshly
shredded chicken with grated parmesan.
your favourite braai
marinade. Transfer
to a roll and top with
coleslaw and hot sauce.

HOLY SH!T
ILLUSTRATION: BEN MOUNSEY-WOOD. ADDITIONAL PHOTOGRAPHY: GETTY IMAGES

KITCHEN TRICK!

HOW TO
WORDS: PAUL KITA. PHOTOGRAPHY: SAM KAPLAN; TED+CHELSEA

PICK
A Finely chop ¾ head of red cabbage.
WINNER If your knife skills aren’t sharp
enough to really shred the cabbage,
chuck it in a food processor.
Dice a couple of carrots and an
PHOTOGRAPHY: PAOLA + MURRAY.

Follow the advice of Alan Morgan, culinary director at Whole Foods

Market. “When picking a chicken, I look at the legs to see if the meat has apple, then throw it all in a big
begun to pull away from the bone, as they get cooked the most. That’s a mixing bowl alongside your
good indicator that the bird has been overcooked and is dried out. And cabbage. Toss well with 1 tbsp white
avoid any birds with excess juice in the container—a clear sign that all of vinegar, 1 tsp olive oil and salt and
the flavour has left the chicken. A great golden-brown colour and shiny, pepper. This is perfect piled up
glossy skin indicate a tasty and moist rotisserie chicken.” in a roll with some shredded bird.

MAR/APR 2024 61 MH.CO.ZA

 THE

FIT LIST

We gaze into our crystal ball—or, rather, call

upon a roster of esteemed industry insiders
—to compile our definitive list of the trends
set to change the game in the months to come.
This is how you’re going to be shaping up.

WORDS BY L AURA HILL AND KIERAN LEGG

WELCOME
TO A NEW
ERA IN
HEALTH
YOUR
FITNESS
FUTURISTS 01
YOU’LL BEND,
03
YOU’LL TAKE A HIGH-
BUT NOT BREAK PERFORMANCE HOLIDAY
The WFH revolution has its
Surveys* suggest 43% biohacking treatments, notes
Olivia Houghton benefits, but thanks to our
One of the editors of us would choose a hotel The Future Lab’s Olivia
increasingly sedentary lifestyles,
at strategic based on its wellness amenities, Houghton, while at Siro in
foresight consult- our bodies are feeling the strain.
while 73% expect our time Dubai, 3D body scanning and
ancy The Future Fed up with stiff hips and back
Laboratory abroad to improve our infrared therapy are available.
pain derailing our efforts in the
wellbeing—and not just for as With Equinox Hotels debuting in
gym, we’ll start recognising the
long as the Paloma buzz lasts. Saudi Arabia, and fitness trainer
effects of poor posture on our
But when it comes to healthy Harry Jameson’s hospitality
ability to move well. According
holidays, beach massages are concept Pillar Wellbeing
to Fiit’s Ian McCaig, so-called
basic fodder. Six Senses, collabing with luxury hotels,
Anthony Katz “recovery for performance” is
Founder and Ibiza’s new “longevity bar” forget the fly’n’flop—your next
skyrocketing among everyday
president of offers diagnostic testing and trip will be performance-driven.
Hyperice exercisers, with 34% of its
members tackling mobility
sequences. Online workout
platform Les Mills+ has also seen
a 55% increase in mobility
Chris Ashenden sessions. With apps such as
CEO and founder Pliability expanding to support
of Athletic Greens
running and weightlifting, and
gyms adding stretching-specific
classes to their timetables,
mobility is due a new moment.

Kate Burton-
Barlow LIE BACK AND SOAK
Founder of IN THE RAYS IN
brand strategists

02
A WHOLE NEW WAY
Fittest PR

HACKING YOUR
Beth McGroarty BRAINWAVES
VP of research at the
Global Wellness YOU’LL RAISE THE COULD PROVE
A SMART MOVE
Institute (GWI)
TEMP ON YOUR
WORKOUTS with pills and potions designed to
boost our brains. The global market
Stretching in sweltering confines for nootropics (AKA “smart drugs”
Clive Ormerod isn’t just a fad. A study published purported to enhance your
CEO of Les Mills in the Journal of Clinical Psychiatry cognitive abilities) took flight last

04
International revealed that regular yoga year, growing from R71bn to
sessions in a heated environment a staggering R222bn. CBD-infused
could be a viable treatment for drinks will also increasingly take up
guys suffering from depression. fridge real estate at supermarkets
Ultimately, more than half of the as tons of new brands square off to
Andrew Tracey participants in the study noted meet rising demands. With hi-tech
YOU’LL
PT, nutritionist
and an editor a 50 percent reduction in their devices from across the pond such

WORK FOR
at Men’s Health UK symptoms. It’s no surprise that as Wave Neuro and Sens.ai claiming
*SOURCE: AMERICAN EXPRESS

these yogi “boiler rooms” are to enable the quantification and

cropping across the country, and
we’re hoping some mainstream
gyms soon add on new studios for
Ian McCaig their heat-seeking patrons. Just
Co-founder of Fiit make sure you stay hydrated.
#BRAINGAINS
Adding another step to your
self-care routine, in 2024 our
shelves will be increasingly stacked
enhancement of brain function
at home, we could soon see
training programmes that are
aimed at reshaping brainwaves,
not just bodies.

MAR/APR 2024 64 MH.CO.ZA

 THE FIT LIST 2024

05
YOU’LL RACE IN
SUPER SHOES
A new armoury of running
sneakers is dominating tarmac
and track across the world.
Fortified with a curved carbon
plate wedged in the midsole,
these pumped-up kicks can give
you improved energy return on
every stride. Best part? The plate
is lighter than most other
materials, so you won’t ever feel
heavy-footed. We like the PUMA
Fast-R Nitro Elite 2, Reebok
Floatride Energy X and Hoka
Carbon X3s, shoes that will serve
you loyally across most distances.
Just FYI: you’ll typically get less
mileage out of a carbon shoe,
so save them for races or
chasing new PBs.

THE CARBON
PLATED
PUMA
FAST-R
NITRO
ELITE 2

STRIKE A BALANCE
WITH YOUR WORKOUT
REGIMEN IN 2024

06
PILATES WILL
in 2022, per ClassPass. Similarly,
Les Mills has seen a 63% rise in

STRETCH IN NEW Gen Z members attending reformer

Pilates classes, and in response, it’s

DIRECTIONS rolling out additional Pilates-based

Pilates is back in vogue. And with
a number of male athletes and
A-listers advertising its benefits
(see: Harry Styles’s abs), this time its
fan base isn’t just female. From mat
to machine, sculpting classes
(a subset of Pilates, yoga and
strength training) were the
fastest-growing workout segment
workouts. For at-home exercisers,
Rialto’s dependable reformers are
easy to adjust and feature ultra-
smooth transitions. Streamlined
sites like Glo (glo.com) offer
thousands of online Pilates classes
with world-renowned instructors
that’ll help kickstart your new
moves. Still not sold? Search for
#RealMenDoPilates on Instagram.

MAR/APR 2024 65 MH.CO.ZA

07
LIVING WELL
WILL TRUMP
LIVING LONGER

Self-injecting the blood
of your offspring to reverse ageing
is a step too far for most men,
but thankfully there are simpler
approaches. “Emerging longevity
developments are looking beyond
age-hacking to focus on extending
quality of living,” says Houghton.
We’ll begin to see a focus on
behaviours to future-proof health,
says Chris Ashenden from Athletic
Greens, whose supplements
support daily health. Hyperbaric
oxygen therapy, IV drips and
home-testing kits sell themselves
as an accessible way to optimise
your healthspan. “Longevity
has become the new pillar
in wellness,” says McGroarty.
Not sure where to start? Peter
Attia’s bestselling book Outlive
is a no-BS guide to the basics.
09
YOU’LL HYBRIDISE
YOUR TRAINING
Typically separated into two
camps—strength or endurance
—the lines between training
styles are blurring, says Fittest
PR’s Kate Burton-Barlow.
Pioneered by athletes such as
Fergus Crawley and Nick Bare
—both of whom can deadlift
500lbs (227kg) and run
a sub 5-minute mile (1.6km) on
the same day—the approach is
gaining momentum. In big news,
fitness race organiser Hyrox,
who have pioneered hybrid
classes across the world, will be
bringing their all-gas, no-brakes

08
energy to SA with three events
earmarked for our major metros.
Lace up for your new-age
training sessions with cross
trainers that can do it all. Brands

YOUR COUNT
like Reebok and Under Armour
are set to unveil some BE A MAN WHO CAN

WILL, ERM, groundbreaking additions to

their footlockers in 2024.
DO BOTH, YOU’LL
FEEL THE BENEFITS

COUNT

“Just as we’ve seen with women,
men too will become motivated
to address fertility issues,” says
Houghton. With at-home tests
such as Novex available at most
pharmacies, it’s become easier
than ever to tally up your swimmers
with a reasonable degree of
accuracy (around 98%). “The
societal emphasis on a woman’s
role as a caregiver and parent has
created an imbalance in how we
think about fertility,” claims DIY
testing brand Legacy—with sperm
counts worldwide halving over the
past 50 years, it’s about time men
entered the conversation.
10
HOME RECOVERY
WILL RULE
No longer limited to elite locker
rooms, contrast therapy (a cold
plunge session followed by
a sauna), pneumatic compression
and hyperbaric chambers are
PUT RECOVERY
becoming more accessible, says
BACK IN YOUR
OWN HANDS Hyperice’s Anthony Katz, whose
Normatec recovery boots revive
muscles while you just sit and
scroll. Kineon’s laser therapy
device is designed to reduce pain
and stimulate healing, while
bringing the benefits of recovery
home, says Burton-Barlow.
On the cold front, locally based
enterprise Renesis (renesis.co.za)
can kit out your home with a fully
automated, self-cleaning ice bath
ready for your daily plunge. No
space in your flat? Late last year,
Virgin Active announced it would
be rolling out ice baths at many of
its locations across the country.

MAR/APR 2024 66 MH.CO.ZA

 THE FIT LIST 2024

11
YOU’LL PLAY
GAMES WITH
YOUR HEALTH
The gamification of fitness will go
mainstream, predicts Clive
Ormerod, as he points to Les Mills’
bestselling Bodycombat VR app
for proof. Getting in on the action,
Technogym’s indoor bikes let you
tackle virtual routes that will take
you on an immersive spin through
real-world locations. You can get
in the saddle at gyms like Ignite
Fitness. Inspiring the exercise-shy
to get active—or as MH’s Tracey
PHOTOGRAPH (TRAIL RUNNING): GETTY IMAGES

suggests, giving amateur athletes

a dopamine hit from topping

13
scoreboards—games such as
Quell’s Shardfall (where users
fight their way through fantasy

12
worlds) are injecting some fun
into shaping up. With tech giants
Meta and Apple also entering the CAN YOU PUSH
arena, the games should well and YOURSELF TO THE
ABSOLUTE MAX? ENDURANCE
EVENTS WILL
truly begin in 2024.

YOU’LL MAKE CHARGE

FRIENDS FORWARDS
WITH BENEFITS In his book Born To Run,
Christopher McDougall suggests
Subverting masculinist stereotypes that times of uncertainty create
such as working out purely to get a spike in endurance running. Amid
ripped and suppressing difficult multiple crises, it’s then perhaps no
emotions, 2024 will see the surprise that the popularity of
emergence of more spaces in which endurance sports appears to be
men can connect, talk and unlock increasing in leaps and bounds.
a slightly healthier mindset, Record-breaking endurance
suggests McGroarty. Combating athletes including the likes of ultra
a harmful “friendship recession”, the runner Ryan Sandes and trail-
rise of fun runs enables individuals to bound photographer Dean Leslie,
FITNESS CAN BE be part of a tribe, says Burton-Barlow the man behind Salomon TV, are
ALL FUN AND (we like social-first running clubs leading the revolution. But
VIDEO GAMES such as Parkrun and adidas Runners), amateurs are also lacing up for the
while McGroarty highlights limit-testing feats that have
Rewilding’s Surf Retreats as an become the new fitness flex.
example of an initiative offering men Landmark events like the
a space to foster friendships, mettle-testing RMB Ultra Trail
anchored by outdoor activities. With series and world-renowned
a crop of wellness-focused social Comrades ultramarathon are
clubs also welcoming men wanting seeing an uptick in sign-ups
to hang out and share experiences and cross-country buzz.
while boosting their health,
embracing time with the boys might
become your healthiest habit yet.

MAR/APR 2024 67 MH.CO.ZA

 14
WEARABLES
WILL WORK
EVEN HARDER
From steps to sleep to stress…
If you thought your wrist-worn
trackers were already watching
hard enough, think again.
Expanding its metrics, Whoop
now measures the effect
weightlifting has on your body,
while Nix’s sweat patches
evaluate your fluid and electrolyte
losses in real time. (Word on the
street is we might see these
devices in SA later this year.)
Integration between devices is
also expanding, suggests Fiit’s
McCaig. Tracking performance
irrespective of location or
equipment, the latest version of
Fiit’s wearable chest strap pulls
metrics from connected kit
brands such as Concept2, Assault
Fitness and Keiser through to its
app. And as therapy and coaching
features add another dimension
to your devices—such as Whoop
Coach (the first AI health and
fitness coach in a wearable)—your
tech’s about to get even smarter.
TECH IS STEPPING IT
UP SO YOU CAN HIT
YOUR FITNESS GOALS
MAR/APR 2024 68 MH.CO.ZA
15
YOU’LL AGE
ACTIVELY
Reminding all of us that growing
older doesn’t have to mean
slowing down, new research has
shed light on the limitless perks of
keeping up your reps during your
Golden Years. A Cambridge study
found that those who gravitated
towards a more sedentary
lifestyle as they aged tended to
have a lower quality of life than
their more active peers.
Researchers assessed
participants on a variety of
metrics, including anxiety, mood
and pain. Ultimately, they
concluded that just an hour of
physical activity a day could
translate into signficant gains
across these criteria. Outfits like
Silver Fit and Senior Fit SA offer a
range of classes catered to older
gymgoers, but an inclusive
approach has seen many
mainstream gyms create sessions
that can be scaled to any level.
You can also opt for low-impact
exercises like walking, yoga,
Pilates and cycling.
WATCH YOUR HEALTH
AND YOU’LL MAKE
AGEING EASIER

16
YOU’LL STEP
OUTSIDE YOUR
FITNESS ZONE
Outdoor recreation was
supercharged by the pandemic,
when a daily walk was akin to
a luxury bootcamp. Today, outside
activities, such as mountain hikes,
feature on the feeds of many
formerly gym-based fitness
influencers, observes Tracey.
Meanwhile, padel has everyone
from F1 drivers to your oom
picking up a racket. Good for the
planet and people, cities worldwide
are cleaning up waterways to meet
demand for wild swimming, says
McGroarty. A bit feral for you?
Try a rewilding spa.
SPEND MORE TIME IN
NATURE—IT’S THE
DOCTOR’S ORDERS
18
YOU’LL FIND
ROOM TO
BREATHE
Take a deep breath. And another.
Turbulent times call for a clear
PHOTOGRAPHY: GETTY IMAGES; FINN COCHRAN (6); ERIC WITTKOPF (9)
head, and a daily dose of
mindfulness is exactly what the
doctor ordered. Countless
studies have found that these
practices can help you de-stress,
ward off depression and keep
your anxiety levels down. But if
you’re struggling to make the
habit stick, try meditating first
thing in the morning. A recent
study of almost 900 000
meditation app users found that
those clearing their heads in the
AM were the most likely to
maintain their mindful mission.
17
Gaining momentum, holistic
prescriptions for everyday
health concerns—from exercise
to time outdoors, social
EXPERIENCES connection and nutrition—
WILL BE YOUR
will be taken more seriously,
predicts McGroarty. Apps
NEW RX such as Zoe already deliver
personalised eating plans to
50 000 users based on their
biological responses to food,
with founder Tim Spector
championing precision
19
YOU’LL SWOT
UP ON SCIENCE
Forget movie marathons and
reality reruns, health-ed will be
your favourite form of
entertainment in 2024. Sitting
within the SA’s top 50 podcasts,
Zoe Science & Nutrition and
WE CAN LEARN
FROM THE WORLD’S The Huberman Lab have found
‘BLUE ZONES’ a sweet spot translating science
MAR/APR 2024 69 MH.CO.ZA
THE FIT LIST 2024
nutrition’s role in treating
mental and physical maladies.
Elsewhere, the “green”
prescription has seen us South
Africans seek out a plethora of
outdoor activities, including
Parkruns, multiple-day hikes,
five-a-side and surfing.
However, a recent Lighstone
report suggests overall levels of
outdoor activity are still shy of
pre-COVID numbers. Consider
this your call to the wild.
into practical health hacks for their
audiences. James Clear’s Atomic
Habits, which harnesses science-
backed strategies to build healthy
habits, remains a nationwide
bestseller. And for those looking
for lessons on longevity, Netflix’s
Live To 100: Secrets Of The Blue
Zones trended for weeks after
its release. “We’re more eager
than ever to learn about our health
and how to take better care of
ourselves,” notes Ashenden.
Huberman et al are providing the
techniques minus all the woo-woo.
 From injectable drugs
and cosmetic tweaks
to the body-positivity
revolution, there’s been
a seismic shift in how
we lose, gain and think
about weight. And it’s
only just beginning...

I L LU S T R AT I O N BY L I S A S H E E H A N

MAR/APR 2024 71 MH.CO.ZA

Our relationship
with our bodies
is broken. Can
anti-obesity
meds repair it?
Perhaps we’re thinking about weight-
loss all wrong, says Drew Magary.
MY GOAL IS TO SEE AS LOW A NUMBER
as possible, so I take no chances. I don’t
wear clothes when I weigh myself. I use the
toilet beforehand but don’t drink any water.
Sometimes, I even suck in my gut while standing
on the scale, as if rearranging my torso to look
more superficially flattering will somehow
change things. I have an ideal weight in mind, but
the scale rarely, if ever, hits this magic number.
When it goes higher, my brain instinctively
conducts a mental inventory of what I’ve eaten
over the past 24 hours. And then I begin my day
with the appropriate amount of shame.
This routine constitutes progress for me. I’m
healthy for my age (47), although I didn’t arrive
at this point without a struggle. I was an
overweight child who never weighed myself
because I knew what I’d have to confront if I did.
I still have stretch marks on my sides. I have
tried fad diets, exercise, posting my weight
every day on social media, calorie counting,
intermittent fasting, you name it. Some of those
weight-loss schemes worked, others did not.
In the end, the scale served as the final arbiter.
If you’re reading this magazine, you probably
know the feeling. I have receipts. MH surveyed
more than 1 500 men* about their own bodies,
and 70% said they feel self-conscious about them.
Another 57% of respondents said they’re trying to
lose weight and nearly three-quarters of that lot
said it’s been a struggle. If you’re not overweight
or suffering from obesity, you might feel like it
all the same. We may live in an age of body
positivity, but you can’t erase centuries of weight-
gain stigma with a few plus-sized mannequins.
Of course, there have never been more options
to reshape your body according to your
specifications, and a handful of potential new
ones are already in the pipeline. If you’re like me
and have a mildly toxic relationship with
personal measurements, you’ve likely already
tried some of these. Want to go on a diet? Pick
one out of a hat. You can go keto. You can go
vegan. You can go on something called the
sirtfood diet, which supposedly activates the
“skinny gene” in your body. You can
intermittently fast, but the guidelines on
intermittent fasting are so varied that one doctor
who talked to MH for this article said that
a patient of his reported eating only twice a week.
That is not intermittent fasting. That is a hunger
strike. Hate dieting? You can join a gym or
a running group or a hot yoga class. Hate
exercise? You can get liposuction or have your
love handles frozen. You can choose from
a wide variety of bariatric surgeries.
Or you might have considered new weight-loss
meds—the ones with strange names such as
MAR/APR 2024 72 MH.CO.ZA
Wegovy and Ozempic. Not all of them are
approved for weight loss (Novo Nordisk South
Africa is looking into registering Wegovy locally,
but Ozempic is only registered to treat type 2
Diabetes) but they are widely reported to work.
Unlicensed versions of weight-loss drugs are
also being sold on the black market. One man
I spoke to even mixed them himself in the
kitchen before injecting them into his body.
(Please, please don’t do this.)
That many of us are willing to go to such
extreme lengths is a sign that our relationship
with food, and with ourselves, is broken. Can
a new class of anti-obesity drugs repair it? Can
innovative fat sucking and freezing and melting
procedures repair it? Can anything repair it?
Or are we thinking about weight loss all wrong?
Growing Concern
Roughly 31% of men in South Africa are obese,
and that rate is projected to keep climbing. The
best doctors will diagnose obesity—which is an
excess of body fat—on a case-by-case basis. But
the more typical method of diagnosing it (along
with being overweight, which is less severe
and even more ambiguous) is through body
mass index (BMI), a measurement that
many health professionals now consider to
be fundamentally flawed.
 The Men’s Health State-Of-Weight Survey
WE POLLED MORE THAN 1 500 Here’s who men chose as
their ideal body type:
57%
MEN TO FIND OUT HOW YOU are currently
REALLY FEEL ABOUT WEIGHT trying to lose
AND WEIGHT-LOSS TODAY. weight
AND

MOST DESIRED
HERE’S WHAT YOU TOLD US:

1/3
of guys don’t
feel good about
their weight
1/5 of men say they’re
currently on a diet MICHAEL
B JORDAN

33% 19%
ARE UNHAPPY 40% WANT TO LOSE UP TO 4.5KG
ARE HAPPY
35% CHRIS
HEMSWORTH
WANT TO LOSE 5KG TO 9KG

21%
WANT TO LOSE 9.5KG TO 13.5KG
27%
ARE MEH 25% THE
WANT TO LOSE MORE THAN 13.5KG ROCK

70%
of guys feel
self-conscious Among the guys who feel pressure
about their body to lose weight, it’s coming from...

BEHIND THE DATA:

Gen Z feels
The generation happiest with their weight? the most
Millennials. The unhappiest? Gen X, the pressure to lose
weight. Baby
guys who are in their forties and fifties. boomers
TIMOTHÉE
feel the least CHALAMET
“Gen X were raised with masculine gender
norms that portrayed an increasingly
LEAST DESIRED

large and muscular body ideal,” explains

Dr. Jason Nagata, who specialises in body 49% 47%
image and eating disorders in men. “Men
32%
in their fifties may also be experiencing
Their Friends A lack of
health-related declines, weight gain and an health and male body
onset of chronic diseases,” adds Nagata. status family positivity
PHOTOGRAPHY: GETTY IMAGES (JORDAN, HEMSWORTH, CHALAMET); ALAMY (JOHNSON).

If your BMI measures 30 or higher, you will higher for white men than coloured and black a very high body weight or a very high BMI,
*MEN’S HEALTH CONDUCTED THIS SURVEY OF 1 541 MEN IN THE US. THE SAMPLE WAS

qualify as having obesity, which means that you
will be more at risk for heart disease, kidney
disease, diabetes and passive aggressive
comments from loved ones. Carrying
CENSUS-BALANCED FOR AGE, REGION, ETHNICITY AND INCOME
men, according to a 2016 Stats SA report), that’s not a choice. That’s a disease.”
a sedentary lifestyle, a diet high in sugar and It’s difficult to believe that obesity isn’t just
ultra-processed foods, side effects from various about food, partly because we can see food. We
medications and even viruses. People who suffer know if it’s good food or if it’s a party-sized bag

excess weight puts you in greater danger of
surgical complications, including dying from
anaesthesia, which can potentially disqualify
you from vital procedures on your back, knees,
hips and other body parts.
You will also be at extreme risk for everyone,
including yourself, blaming you for your obesity.
“You eat too much. You’re too lazy.” I’ve been
there. But the truth is that the causes of
weight gain and obesity are multifactorial,
encompassing genetics, household income,
mental health, race (severe obesity rates are
from obesity have little to no control over many
of these factors. That doesn’t stop them from
believing that they do. And it especially doesn’t
stop the people around them, doctors included,
from believing likewise. Nearly half the men
we surveyed think that obesity is a failure of will;
less than a third consider it a disease.
“I would caution against people who say, ‘It’s
only because people aren’t exercising enough,’
or ‘It’s only because people aren’t vegetarians,’”
says Jody Dushay, an endocrinologist at Beth
Israel Deaconess Medical Center. “If you have
of chips. And we can see a number on a scale
that, in our minds, is a direct consequence of
housing said chips. Little progress has been
made in changing this collective mindset, in
part because all of that external body shaming
has made overweight men hesitant to talk about
their own struggles. Especially with doctors,
because a doctor telling you that you’re too
heavy feels like a formal sentencing. Melanie
Jay of NYU’s Grossman School of Medicine puts
it bluntly, “There are some patients who really
don’t want you to bring it up.”

MAR/APR 2024 73 MH.CO.ZA

 Nearly 3/4 of men
Guys said their
weight has given
DEPRESSION
are currently struggling to
lose weight. Here’s why:
them...
24%
57%
WE EAT
45% TOO MUCH HIGH BLOOD
PRESSURE
WE DON’T
HAVE THE
MOTIVATION 21% STRESS
35%
28%
WE DON’T KNOW
WHAT TO EAT

Nearly half of us think that obesity SHORTNESS

is a failure of willpower, whereas OF BREATH
less than a third think obesity is
a medical disease that has nothing
to do with willpower.
17%
The top exercises guys do to
manage their weight are…
WALKING – 76% HIGH
WEIGHTLIFTING – 35% CHOLESTEROL
RUNNING – 33% 16% LOW SELF-ESTEEM

17%
of guys would
be willing to pay
R200k to lose 5
kilos overnight
You might know this reticence all too well.
I know I did. I hated talking about my weight, and
especially hated it when other people, particularly
my mom, brought it up without being prompted.
It felt like a reinforcement of the worst things
I felt about myself every time I stepped on that
goddamn scale. To an extent, it still does. Because
while the causes of obesity are many, so are the
mental health issues that accompany it:
depression, anxiety, stress and more.
“The emotional side of eating—all of the
negative core beliefs that people acquired in their
childhood that caused them to eat in a particular
way and to believe certain things about their
bodies—needs to be examined and dealt with,”
says registered dietician Abby Langer, author of
Good Food, Bad Diet. “It’s shocking how many
people don’t want to deal with that. They just
want to go on another diet.” Or they want a drug.
Because who doesn’t want a magical drug that
makes this whole problem go away? That’s what
I’ve been hoping for my whole big fat life and
there’s a chance that science may actually
deliver the goods.
If this news excites you, you’re not alone. The
people currently taking these drugs who spoke to
us for this article all said that they changed not
only their appetite but their entire relationship
with food. It no longer ruled them. It’s not just
the weight loss that’s encouraging but the
potential for these drugs to drastically reduce the
comorbidities that accompany obesity: heart
disease, kidney disease, complications from
diabetes and more. Every doctor we talked to was
29%
equally bullish and also cautiously excited about
the even stronger class of drugs now in the
pipeline, such as orforglipron and retatrutide.
But weight-loss drugs also have potential
side effects. Wegovy’s list includes nausea,
diarrhoea and constipation. Treatment with
Wegovy overseas is currently limited to two
years and its long-term impacts are still being
studied. Two doctors we consulted agreed that
users are likely to regain lost weight when they
stop using these drugs. Nevertheless, the
demand is growing to a frenzy already.
The Great Divide
Should more drugs be approved exclusively for
weight loss and made available on a mass scale,
they could dramatically lower obesity rates.

MAR/APR 2024 74 MH.CO.ZA

 Us versus the scales
2/3
of guys said the
number on the scales
is important to them
52%
said the number is more
important to them today
than it was a year ago
Despite living in an era
that advocates for the
acceptance of all body
types (widely known
as the body-positivity
movement), nearly half
of the men surveyed
think we’re left out of that
movement
That’s the daydream, but it’s not one that will be
realised equally, if it’s realised at all. Private
PHOTOGRAPHY: GETTY IMAGES. ADDITIONAL REPORTING: MARTY MUNSON; CORI
prescriptions aren’t cheap. Rather than
reversing the obesity curve, weight-loss drugs
may instead simply increase the health disparity
RITCHEY; RACHEL EPSTEIN; GARRETT MUNCE; KEITH NELSON JR
between different socio-economic groups.
Then there’s the other conversation we need
to have—the vanity one. If a bunch of us are on
weight-loss drugs, do we risk breeding a new
generation of less-jacked men? Are we all just
going to be a bunch of Timothée Chalamets?
(No offense to Timmy.) Will being thin even
mean anything any more? What I do know is
the standard for what’s considered beautiful
will only grow more unreasonable and therefore
more out of reach. And given that people
who take these drugs still have to eat right
Is it okay to use
the word “fat”? Should We
Drop BMI?
Doctors have previously used
this to determine how healthy
you are. Here are better ways
TOTALLY
FINE to know how much your weight
matters to your wellbeing
43%
In June, the American Medical
Association officially recognised the
problematic history of using BMI,
the relationship between your
height and weight, to diagnose
obesity. For a start, BMI doesn’t
NOPE consider where most of your body
fat is located. When you carry fat
28% around your midsection (near key
organs such as your heart, lungs and
liver), this makes your risk of
conditions, including cardiovascular
disease and diabetes, higher than
for people who carry their weight
elsewhere. Ultimately, if you take
WHATEVER two people with the same BMI, their
health risks may differ vastly.
29% So, does BMI need to be
cancelled? Not completely. It gives
researchers a general feel for what’s
happening within a population over
time. But it still doesn’t show how
When it comes to healthy you are.
procedures designed In fact, no single number does.
to reduce body fat, half But the ones below may uncover
of us aren’t willing to whether your weight is affecting
give them a go— your health.
but nearly a quarter Your waist measurement
would be willing to Docs say this is the best and
try fat freezing most-studied way to know if your
weight is putting your health at risk.
For men, if your waist circumference
is 94cm or less at your belly button,
you’re good. You don’t need
to compare it with your hip
measurement or your height.
and work out, we’ll still never be able to go on
a consequence-free buffet rampage. Annoying.
Your body composition
Your overall body-fat percentage
If you think that obesity will be cured for all won’t tell you where fat is
people one day, you’ll be disappointed. If you distributed. But tracking it can offer
think these drugs are the true holy grail of useful insights. “For example, if
you’re gaining weight but it’s all lean
weight loss, you’ll be disappointed. If you think
mass [muscle], the weight gain is not
that you’re perfect just the way you are at 130kg, harmful,” says Jamy Ard, a professor
then good for you, but you’ll also be disappointed of epidemiology at Wake Forest
when your blood-sugar levels hit the moon. University School of Medicine.
There are certain things about weight loss Your blood work
that you and I will never be able to change. The absolute best way to know how
healthy you are is with blood tests
But what you can change is how you feel about
and a blood-pressure screening.
all of this. You don’t have to hate yourself for A doctor will also discuss your
your weight. And, while it’s okay to weigh family history, your lifestyle and
yourself, you don’t have to make the number on how to manage all of that to feel
your best.
that scale the sum of your identity. You are not
your weight. You’re more than that.
MAR/APR 2024 75 MH.CO.ZA
There are many
ways to lose
a little timber these
days. We spoke to
four men about the
path they chose,
and how it affected
their lives.
01
Meds
WHAT IT IS: A once-weekly
injection that increases the
production of insulin, lowers
blood glucose levels and
reduces appetite
“I grew up in the age of ‘clean your
plate’. I also grew up relatively poor, so
when we did eat out, it was [takeaways].
Fast-forward into my mid-thirties, when
I had type 2 diabetes and an A1C level of
13% [a marker of blood sugar; a healthy
range is below 5.7%]. I weighed almost
165kg. I went to the doctor and he said
to me, ‘If you continue to do exactly
what you’re doing, you’ve probably
got about 15 years left.’
“I have four kids, and they deserve
more than that. So I went on this journey
of ‘Let’s try Weight Watchers, let’s do
keto and let’s do Whole30.’ I ended up
having a sleeve gastrectomy in 2018,
which was a gigantic life improvement.
I was in a good place.
“Then in December 2022, I thought
I had a UTI. I went to my doctor to get
an antibiotic and he found glucose in
my urine. He said he wanted me to try
something new: a once-per-week shot
to help with my blood sugar. He never
mentioned weight loss to me. I picked
up my prescription the next day.
Within 10 months, I was down from
about 127kg to 95kg.
IS HARDCORE
INTERVENTION
THE ANSWER?
‘ out I had stage four liver fibrosis. I was
“It’s unbelievable to me that today
I can get on a treadmill and run for 30
minutes. My A1C level is now around
4.7%. I’ve got a buddy who’s a trainer and
he’s helping me eat to train. I’ve never
been that guy. It’s fun to be that guy.
“Yes, I’ve experienced the normal
stuff that people talk about, including
constipation. When I’m backed up,
I can’t eat. There’ll be days that I get to
4pm and I realise I haven’t eaten
anything. I’m not unworried about the
lack of research on the long-term
effects. It’s kind of the devil versus the
devil. Maybe I’ll get sick from this...
but I knew that high blood sugar and
obesity was going to get me. All my
life I’ve heard there’s no magic wand.
This is my magic wand.” – Josh, 43
MAR/APR 2024 76 MH.CO.ZA
02
Bariatric
Surgery
WHAT IT IS: An endoscopic
sleeve gastroplasty is
a less-invasive version of the
traditional gastric-sleeve
surgery, in which a suturing
device is inserted into the
throat and down to the stomach.
The endoscopist then sutures
the stomach to make it smaller
“I’ve had problems with weight since
I was a kid. It had to do with the fact
that I was a coeliac and didn’t know.
“Eventually, in 2012, I went to a local
doctor to figure out what was going on.
They scanned my liver and found a mass,
so they assumed I had stage one liver
cancer. Later, I visited a different clinic
and was diagnosed as a coeliac. The
mass that they were looking at was
actually advanced fatty liver disease.
“After I pushed the doctors to look at
the disease more extensively, we found
on the verge of cirrhosis and needing
a liver transplant. I could die if I didn’t
deal with it. I had to get serious.
“My BMI was 36, so I didn’t qualify for
a full-blown sleeve surgery. I was told
about this new, innovative procedure
called an endoscopic sleeve gastroplasty.
I liked that it wasn’t permanent and
I would be back at work two days later.
Before the surgery, I had to prove for six
months that I was willing to change my
lifestyle. I went on a recommended diet
and had blood tests and scans. I passed
and had the procedure. I’m down from
120kg to 95kg, and I have a healthy liver.
I work out four times a week. My sleep
apnea and joint pain are gone. I’ve got
energy. It’s the best thing I could
have done.” – Zach, 37

CUTTING-EDGE
TECHNIQUES COULD
CHANGE THE GAME
03
Cosmetic
Surgery
WHAT IT IS: AirSculpt,
a minimally invasive fat-removal
procedure, targets and
removes fat using a tube
“I’ve experimented with non-invasive
weight-loss treatments for years. None
of them did anything remarkable to the
layer of fat in my midsection that I can’t
ever seem to get rid of, no matter how
much weight I’ve lost. So I was like,
ARTWORK: PETER CROWTHER AT DEBUT ART. PHOTOGRAPHY: ROWAN FEE
‘Fuck it, let’s just try AirSculpt.’
“For the procedure itself, they gave
me sedatives, painkillers, an antibiotic,
laughing gas and a topical anaesthetic.
I was awake the whole time. Then the
technicians brought out what looked like
a long straw, inserted it into my
abdomen and went to town. They
sucked out half a litre of bubble-gum-
coloured, viscous fat from my abdomen.
“The other thing that they did, which
is optional, is tighten up the abdominal
skin using radio frequency and helium.
That adds time to the procedure and, all
told, I was there for five hours. When
they were done, they put me into this
compression garment, like a wrestling
singlet, with thick foam pads to increase
the pressure on certain areas because
I was leaking blood and fluids.
“I was in a lot of pain the first week
after the surgery. My flanks were sore
and I couldn’t twist my body. Then I got
this intense pain radiating through my
left thigh. Eventually that segued into
a dead leg—a rare side effect. (Lucky
me!) For two and a half weeks, no one in
my family knew I did this. When I told
my wife and she asked why I did it, I was
like, ‘Silliness and vanity.’ I think it speaks
to a certain frustration because you
might be working out so hard to get
strong and to look the way you want
to look. When your body doesn’t
cooperate the way that you want it to,
which it rarely does, why not try?
“It’s hard to say whether or not
AirSculpt was worth it. My stomach is
flatter and tighter, but I don’t have
six-pack abs. My hope is that when I’m
healed in six weeks—it takes about
three months in total—I won’t have
that extra layer of fat around my
midsection. I’m pretty optimistic.”
– Steve, 41
MAR/APR 2024 77 MH.CO.ZA
04
Diet And
Exercise
WHAT IT IS: The things that
everyone just loves to do
“My partner and I were home all the time
during the lockdowns. He decided that
there were two choices: sit around and
do nothing or use that time to get a little
healthier. I found that inspiring, so I took
a cue from him. I didn’t have a number in
mind about how much weight I wanted
to lose. It was more of a ‘Let’s see where
this goes.’ I started using an app called
Glo, which had pre-recorded workout
classes that I did a few times a week.
The progress was easy to see, which
was helpful to me because I’d gone
through spells of going to the gym
before. After about a month, I joined
another app called Future. You do
a FaceTime meeting with a fitness
coach, talk to them about your goals
and they set you up with a workout plan.
It just clicked for me. Eventually I worked
my way up to working out six days
a week. During this time, I joined my
husband on a few experiments with
different diets. When everyone else was
making banana bread, we were doing
a lot of weird keto recipes. Then I started
using an app called Lose It! to track what
I was eating. It was perfect because we
weren’t going out to restaurants. I was in
control of what I could eat. I’ve lost
almost 38kg since the summer of 2020.
“My feelings about my weight loss are
complicated. I’m happy with what I’ve
done, but mainly I’m surprised at how
willing people are to talk to you about
your body. The other day, someone
asked me if I was taking ‘the shots’,
referring to Ozempic. Then someone at
work said, ‘Isn’t it funny to lose weight
and everyone thinks you’re on
weight-loss drugs but you’re not?’ It felt
like they were daring me to say I’m not.
“I think that might be the most
offensive part... when people assume
you just took an easy road. I’ve woken up
too many mornings at 6am to get in
a workout before going to the office and
grilled too many chicken breasts to feel
insecure in what I know is the hard work
I’ve done.” – Bert, 42
 Are Weight-Loss Meds Right for You?
If you’re thinking about taking anti-obesity drugs, browse
our expert-backed chart.
UNDER 27
CONSIDER MORE TRADITIONAL
LIFESTYLE CHANGES, SUCH AS
ESTABLISHING A HEALTHY DIET
PLAN AND PRIORITISING EXERCISE.
TALK TO YOUR DOCTOR
OR A REGISTERED DIETICIAN.
NO
HAVE YOU HAD OR DO YOU
HAVE PANCREATITIS?
NO
YES
YOU MIGHT QUALIFY, BUT KNOW
THAT THESE MEDS COULD MAKE
YOUR PANCREATITIS WORSE OR
TRIGGER AN EPISODE. TALK TO
YOUR DOCTOR.
IF YOU’RE PREGNANT, THESE
MEDS ARE NOT SAFE FOR YOU. IF
YOU COULD BECOME PREGNANT,
TALK TO YOUR DOCTOR ABOUT
POTENTIAL BIRTH-CONTROL
OPTIONS BEFORE TAKING THESE.
What’s the Deal With These Meds?
Ozempic and Wegovy—the two you’re likely to
have heard of—contain the active ingredient
semaglutide, and are a class of drugs known as
GLP-1 agonists, which control your body’s insulin
response and reduce appetite.
Mounjaro and Zepbound, made with the
active ingredient tirzepatide, target the GLP-1
and GIP receptors in your body, which leads to
blood-sugar improvement and the possibility for
START
HERE
This chart was
created via guidelines
CALCULATE from the American Heart
YOUR BMI AT Association, the American
ASMBS.ORG/BMI- College of Cardiology and the
CALCULATOR Obesity Society, under
the guidance of Dr. Fatima
Cody Stanford of Harvard
Medical School
BETWEEN
OVER 30
27 AND 29.9
DO YOU HAVE ANY OBESITY- GLP-1 DRUGS ARE NOT SAFE
RELATED DISEASES, SUCH AS FOR YOU. TALK TO YOUR DOCTOR
HIGH BLOOD PRESSURE, HIGH ABOUT ALTERNATIVES OR SPEAK
CHOLESTEROL, DIABETES OR TO A REGISTERED DIETICIAN TO
PREDIABETES, OR SLEEP APNEA? MAKE A TRADITIONAL PLAN.
YES
DO YOU OR ANY FAMILY MEMBERS HAVE A
HISTORY OF EITHER OF THE FOLLOWING: YES
NO
MULTIPLE ENDOCRINE NEOPLASIA TYPE 2
OR MEDULLARY THYROID CANCER?
TALK TO YOUR DOCTOR ABOUT
POTENTIAL OPTIONS. IT’S POSSIBLE
DO YOU HAVE HIGH
YES TO GO ON THESE MEDS IF YOUR
BLOOD PRESSURE?
HIGH BLOOD PRESSURE IS PROPERLY
TREATED AND CONTROLLED.
NO
ARE YOU PREGNANT OR IS IT
POSSIBLE FOR YOU TO GET
PREGNANT? STUDIES SUGGEST THAT MANY
PEOPLE EXPERIENCE WEIGHT
NO REGAIN WHEN THEY STOP USING
YES
WEIGHT-LOSS MEDICATION. IF
NO THAT’S A CONCERN FOR YOU,
ARE YOU COMFORTABLE SPEAK TO YOUR GP.
WITH THE LONG-TERM USE
OF MEDICATION?
YES AN ANTI-OBESITY MEDICATION
MIGHT BE RIGHT FOR YOU. HAVE
A CONVERSATION WITH
YOUR DOCTOR BEFORE
STARTING ANYTHING.
even more weight loss. Ozempic is not currently must still maintain a healthy diet, as well
approved for weight loss in SA, and is only as a consistent exercise routine, while
registered for treating type-2 diabetics, while the taking them. A range of side effects have also
company behind Wegovy is looking into been reported, from headaches to nausea and
registering the drug locally. diarrhoea. (Long-term effects have not been
However, it’s unclear whether we’ll see studied in some of the newer drugs.) That’s
Mounjaro or Zepbound approved as weight-loss why, when or if they’re made available, it’s
treatments here. Keep in mind that not crucial to get these drugs prescribed by
everyone responds to these drugs and you a doctor, so you can be monitored.
MAR/APR 2024 78 MH.CO.ZA
YOUR PERSONAL
TRAINER ON
THE MOVE
Subscribe
and
SAVE

Find the latest

issue at
zinio.com/za
Subscribe to the digital edition of Men’s Health for only R240
a year. Packed with expert advice on improving every aspect of
your life, each issue also includes our special TRAINER section
with all the workouts you need to transform your body.
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 LEGEND

LOW CALORIE

HIGH PROTEIN

VEGETARIAN

HEALTHY FATS

HIGH IN FIBRE
PHOTOGRAPH BY ALEX LAU
 CONVENIENCE, DEMAND AND ALL THOSE
DAMN ADS ON SOCIAL MEDIA ARE FUELLING
THE MASSIVE MARKET FOR SUPERMARKET
GOODS. WE FOUND WHAT’S ACTUALLY
WORTH ADDING TO YOUR LIST.
WORDS BY KIERAN LEGG
MAR/APR 2024 81
HOW WE MADE OUR PICKS
We scanned supermarket shelves
(IRL and online) to find food and
drinks with the most protein, fibre
and healthy fats and the fewest
empty calories and added sugars.
Then we taste-tested everything.
MH.CO.ZA
 C K S
S NA r mon s te r s
you m
Fuel fothat’ll scoreand more.
s with
ession uscle-
Woolworths Vegan Peanut Butter
and Cocoa Protein Bites
snacksding macros
buil
This three-piece ensemble is the perfect post-
sesh reward. With more than 8g of protein, and
a generous dose of fibre (around 30% of your
daily recommended), it’s a guilt-free way to top
up your tank. Bonus: a study published in Nature
Scientific Reports found that consuming dark
chocolate—read: cocoa—might help reduce
your risk of hypertension. R26.99,
woolworths.co.za

USN Chocolate Ice

Cream Protein Bar
ButtaNutt Cocoa
Stash one of these in your Macadamia Nut Butter
gym bag for a serious protein
payload. A single serving
will net you more than 20g of For an on-the-go alternative to their
this major macro. While the range of moreish nut butters, ButtaNutt
chocolate varieties topped has shrunk down many of their staples
our running list of favourites, into squeeze pack form. This one tastes
Lemon Cheesecake was as good as Nutella minus all the added
a serious contender. sugar. And you’ll wring out more than
R19.99, clicks.co.za just flavour: macadamia nuts contain
a notable dose of manganese, a mineral
essential for energy on tap (and strong
bones). R9.95, buttanutt.co.za

Smartbite Garlic & Faithful to Nature

Herb Seed Crackers Almonds Supreme

Can’t kick the chips habit? New research published in

Find an alternative that’s more Frontiers of Nutrition found that
satisfying to crunch on. These snacking on almonds could help
seed crackers are fortified with speed up your recovery after
psyllium husk, a soluble fibre a heavy lifting session. This box is
that acts as a super-effective a “supreme” example of science
digestive aid. On their own, in action scrapping the added BS
these were enough to sate our for an unfiltered refuelling option.
palates—but they’ll transform Pro tip: almonds, like most nuts,
into pure snacking nirvana with tend to be high in calories, so it’s
a thin shmear of cottage cheese best to portion out your morsels
(Lancewood makes one of our so that you don’t overeat.
faves). R35.99, clicks.co.za R74.95, faithful-to-nature.co.za

MAR/APR 2024 82 MH.CO.ZA

 Mexican Style
Chicken Booster Bowl

Swap oily fare for a filling lunch

option that’s loaded with fibre,
protein and flavour. Packing
around 23g of the muscle-building
macro (and setting you back
just 377 calories) this is a super
bowl on every level. R79.99,
Munch Measured woolworths.co.za EX TE N D ED
Meals Teriyaki S H EL FL IF E
ack beans,
Pork Fillet Containing bl es up a few
this dish servalth benefits.
additional heve found that
Studies ha legume can
A honey-soy glazed pork this more-ishl your blood
help contro levels.
cutlet features amid a medley sugar
of sauerkraut, beans and
smoked chorizo. In other
words, a near-perfect
alchemy—and no ready meal
has any right to taste this Woolworths Sesame
good. Pork will give you Chicken Noodle
a heavy-handed portion of
vits B6 and B12, both vital
to brain function and cell Dietary fibre is incredibly important: studies
formation. Not keen to swine have found that getting an adequate supply
and dine? Take your pick from won’t just pay off for gut health, but could also
Munch’s extensive menu of ward off certain cancers and even improve
heat-and-eat hits. R109.95, your mood. It’s loaded with this vital macro
munch.co.za (it contains more than 12g), delicious AF and
ready to eat in just shy of three minutes… need
we say more? R94.99, woolworths.co.za

Fit Foodz Men’s Lean Muscle

Catered to guys looking pack on power, Fit

Foodz’s range of boxed, mike-ready feasts are the
ultimate workout wingmen. Dishes keep calories
to a strict minimum—most hover around the
350 mark—while serving up 45g of protein. Best
part? Their kits also include similarly engineered
desserts to sweeten the deal. From R1 386 for
a 14-meal menu, fitfoodz.co.za

DY.
REA
UCOOK Meatballs

E AT.
Alla Napoletana
ed
as ts a re loadot It’s Italian dining without the shlep. Plus, you
ndly fe s and n
n y m i ke-frie nhealthy fat eorganised know exactly what you’re wolfing down thanks to
ma s, u es, r e UCOOK’s in-depth nutritional info. Their meatball
Far toompty calorieed the fridgros to find th dish is a muscle-making hero, cramming 9.5g
h e n n a c
wit e sca llied the m available.
else. W
of protein for every 100g of fare. It’ll also lay the
a
much helves and tnd-eat meals smackdown on your tastebuds. Not bad for
the s e a t-a just R88 a portion. ucook.co.za
best h

MAR/APR 2024 83 MH.CO.ZA

 s or
re e M onday with
meat-f ionship
d a b b ling inendent relat een sub-ins
’re p gr
er you r c o - de ourful res.
Wheth idestep you al, these flavhard carnivo
o s e ie
want t at at every mn the most d

O E S re d m e
will ple
ase ev
e

HER BLEND IT!

Wazoogles Chocolate
Moondust Superfood
Protein Shake

We’re not exactly sure what

Moondust is, but one thing’s
for certain: it tastes great.
This foundational element
packs a rich chocolate
edge and enough protein to
supplement your gym efforts.
Add one scoop for rest days
and two if you’ve got reps on
the itinerary. From R29.95,
wazoogles.com
Fry’s Big Fry Burger
FRUT Frozen
Bananas
These will sizzle when they hit the pan just like your blood-red patties,
and pack a considerable 20g of protein per portion. For reference,
that’s around the same amount as your typical beef burger. For the Blending up frozen bananas
best results, brush both sides with olive oil and then fry for around will give your smoothie a thick,
10 minutes. R77.99, Pick ‘n Pay and Checkers ice cream-like consistency.
These come pre-sliced and
ready to blend. Layer in two
handfuls. Bananas are loaded
PlantLove with potassium, vital for smooth
Minced Soya Rounds muscle and heart contraction.
R60 for 1kg, frut.co.za

If the word “soya” elicits a grimace,

it shouldn’t. Research has long since
debunked antiquated claims that
consuming soy can mess with
your T levels and cause you
to sport those dreaded
moobs. These rounds
let you fuel with serious
taste and a newfound
conviction. R129.99,
woolworths.co.za
ButtaNutt
Macadamia Milk
BLEND
Lo IT! This plant milk will add volume
proteinoking for a f and is fortified with calcium
to glug-packed smilling, carbonate for strong bones.
This d on at an oothie
ea y
rec d simple time? Add 300ml into your mix.
boxesipe checks asmoothie R39.95 for 1L, buttanutt.co.za
casca and will ne ll the
de of h t yo u a
to booealthy fats Faithful to Nature
t.
Raw Fynbos Honey

Beyond Meat Fynbos gives local honeys

Beyond Burger a unique sweetness that’ll give
your smoothies a boost. But
flavour is just one of honey’s
While we’re still a few years out from many pollinated perks: a 2014
the mass proliferation of lab-grown review found that it might have
meats, Beyond Meat’s beef contender nootropic properties, potentially
does the best job of emulating its helping enhance cognitive
meatier counterparts. Its red colour function and reduce anxiety.
comes from beet extract, and it’s is You just need a teaspoon.
made from pea protein rather than R125, faithful-to-nature.co.za
soy. R129.99, woolworths.co.za

MAR/APR 2024 84 MH.CO.ZA

 Woolworths Low-Fat
Chocolate Frozen Yoghurt

So-called Fro-Yo is all the rage in the US, but locally

we’re rarely dipping into the benefits of low-cal
tubs. This one packs responsibly sourced cocoa in
droves and will only set you back 85 calories. Even
when you’re shooting for a calorie deficit, you don’t
Skinny Scoop have to suffer; the proof is in the pudding.
R32.99, woolworths.co.za
Afterdark Cacao Protein
Ice Cream

Skip the sugar crash—and calorie The Ice Creamery Vanilla

chaos—of typical ice cream Bean Ice Cream
offerings by opting for this muscle-
building nightcap instead. Made
with whole milk and sugarcoated This diabetic-friendly dessert has nixed the sugar
with the net-zero sweetener xylitol, and overly processed ingredients. Fresh cream, full-
a single serving will bag you 15.5g cream milk, egg yolk and xylitol combine for a pint-
of protein. Bottom line: you won’t sized treat that’s delicious from the first spoonful
have to wait for your cheat days to to scraping the bottom of the container. And unlike
scoop up the rewards. its sugary counterparts, this sweet course’s low-cal
R50, skinnyscoop.co.za sweetener has been proven to improve dental health
(not hurt it). Available at Spar.

Woolworths Frozen
Strawberry Ice Lollies

M E N U s to c k
he brim
ed to t ur diet.
o
While we won’t begrudge the occasional
Paddle Pop, our long summers call for an
icebreaker that won’t sink your Titanic
health aspirations. As usual, Woolies
es are reck y
a rket shelv ats that’ll w ts will let you. has cracked the code: these three-
m e s
Super gar-laced tr -supper treafitness goal ingredient ice lollies are made from
u e r r
with s e smart aft rashing you
cold-pressed juice, strawberries and
mint. Bonus: research has found that
Thes without c
e mint might help curb your appetite.
indulg R69.99, woolworths.co.za

R I N K Wildwood
Yerba Mate
Monster Energy
Zero Sugar
D The herbal tea that With a near-identical
hails from South taste to the original but
America has only just minus all those pesky
begun permeating our calories, Monster’s
supermarket shelves. no-cal alternative is
Mate is heavyhanded ready to take you
with caffeine, making from zero to hero.
this drink a potential It contains L-carnitine,
ges
u gar y bevera t loss candidate for your a compound that can
s h
FACT: ing your weign’t have pre-workout prep. For improve performance,
ta n k u do
re . But yoeet sips for
a reference: Wildwood’s fast track recovery
itio n s
amb rap the sw refreshing version contains and increase oxygen
to sc 2O. These t low on 120mg of caffeine. consumption. Consider
H s
all-day tives aren’t ju a variety o
f It also packs a fresh, this your new pre-
n a k
alter s, they pac , too. sip-easy flavour. session sipper.
s
calorieealth benefit R140 for 6 pack, R18.99, checkers.co.za
h findwildwood.co.za

MAR/APR 2024 85 MH.CO.ZA


Woolworths
Cold Brewed
Vanilla Flavoured
Coffee Drink
Cold brew coffee is less
acidic than its steaming
counterparts resulting in
a sweeter flavour. Woolies’
offering doubles down
on this drink’s palatable
perks with the addition
of vanilla. Best part?
There’s no added sugar
or preservatives. R21.99,
woolworths.co.za
Primal Salted
Caramel
Protein Shake
Need a quick protein fix?
These ready-to-drink
shakes stack up over 25g of
this muscle-building macro
per bottle. It’s also high
in calcium. During taste
tests, Primal’s Strawberry
Marshmellow variety
put up a (surprisingly)
competent performance,
but Salted Caramel—
unsurprisingly—emerged
as the overall victor.
R29.95, livingfit.co.za
CultureLab
Buchu Rooibos
Kombucha
Many kombuchas are
more overpowering than
piquant. CultureLab’s
rooibos-infused offering
is easy sipping from the
moment you pop the tab.
We dig the rooibos flavour,
but these tea leaves
pack an extra punch:
researchers have found
that it’s a quick herbal
fiz z and probrt is important
remedy for the discomfort
caused by overeating.
Need a cheat day salve?
Reach for a can of the
good stuff. R31.99,
faithful-to-nature.co.za
T H E
CR AC K
C O D E nsform
e nts can tra owever,
dim dishes. H length
ht con c -
The rige most tragiorting thesisa slew
e n th es sp w it h s,
ev c d
ost sauists populatepreservativeing
i th m
w ient l able hurt
ingredy pronouncever could beles for
l a p
of bare-to flavour sout your sta d.
o u r g o . S u b i ns t e a
y ealth hese
your hsqueeze of t
a
Kikkoman
Naturally Brewed Less
Sodium Sauce
Soy sauce isn’t just reserved for sushi.
Use it as a marinade base, stir fry
staple or flavourful stew addition—it’ll
bring umami to the table like nothing
else. A natural fermentation process
yields tasty splashes that have half
the salt of the red-capped varieties
without compromising on potency.
A must-have in any pantry worth its,
um, reduced salt. From R94 at all
major supermarkets
Backyard Farms Mango & Chilli Sauce
The base is smoked dry chillies blitzed with rooibos
topped with a slathering of sweet mango, and it’ll bring
heat to your meals without scorching your palate.
Sweetened with sucrose, Backyard Farms has tagged
in an au natural medley of enhancers to give every dab
a moreish quality. R68, backyardfarms.co.za
EXTE N D EDE
SH EL FL IF Che Gourmet Gochujang
enting
Made by ferm a in fusion,
A staple in Korean cooking, it’s sweet,
a su ga re d te
s a natural sticky and savoury all rolled into one.
Kombucha ha iotic payload. In other words, it’s a game-changer.
pa
That last of your gut. (Exhibit A: Korean chicken wings.) It’s
because economical, too, with a teaspoon or
two elevating big batch stews, soups
and more. Stir through some mayo
for a creamy dip with fangs.
R76, faithful-to-nature.co.za
MAR/APR 2024 86 MH.CO.ZA
 Woolworths B-Well
Tikka Masala Garlicnaise
Cook-in Sauce Keep your gym
Ready-made cook-in ambitions on track and
sauces take the pain out your sandwich game
of meal prep; this is one on point by lathering on
of the best. Whipped this healthy condiment.
up to keep calories to Servings are low in
a minimum, you’ll net calories and rich in
flavour without bulking omega-3s—i.e., the
up your intake. Brown “good” fats your body
some chicken breasts in needs to perform
a pan until cooked, stir at its peak. R49.99,
in your sauce and let it checkers.co.za
simmer for 15 minutes.
Dinner is served. R57.99,
woolworths.co.za

I N G
M ORN Jungle Oats
Whole Grain Oats

It’s been a household staple

for over a century, and it’s not
going anywhere. What you see is
what you get: rolled wholegrain
g of
Th at ’ s a thints the oats ready to fuel your grand

akfast
? bird ge
ambitions. While a warm-and-stir
e
ki p p ing bre all, the early r through ththe breakfast will still do the trick,
S f te r ow e is i s
st. A to p . Th the MH team has jumped on
the pa n they need leave homeaded. the overnight oats bandwagon.
t io e y g r
nutri s before th e day… up Dump a scoop or two of oats in
ur th
AM hofirst meal of a jar, drown in your milk of choice
and top with fruit, nuts—you
name it. R27.99, checkers.co.za

EXTE N D EDE
SH EL FL IF ntains Smartbite Berry Granola
ar t+Food coos
FutureLife Smof im m un e-bo ting in C,
il
a cock ta cluding zinc, Vitam
in is
supplementsd selenium. In an analys s, Need carbs on tap? This fibrous dawn-breaker will help put enough
Vitamin D anent observational studieon’t
of 25 differs found that selenium w ld, in the tank to chase new PBs on the tarmac, trail and beyond. Clicks’
researcher u dodge the common cor Smartbite range puts an emphasis on minimising calories without
just help yo also protect your ticke
but could t hear t disease. throwing out flavour, and their berry granola is the best example of
agains their mission in motion. R62.99, clicks.co.za

FutureLife
Smart+Food

The big mean green machine

boxes you see on your
supermarket shelves have a lot to
offer. Firstly, they pack a range of
vitamins to help you hit your daily
recs. Secondly, each serving will
score you around 6g of dietary
fibre. Finally, this powered-up
porridge packs a protein punch
—with 9g of the macro per 50g
serving. R51.95, dischem.co.za

MAR/APR 2024 87 MH.CO.ZA

DE PARTUR E S
YOUR PASSPORT TO WELLNESS

POWER TRIP

CARVE A
NEW PATH
WITH THEIR PRISTINE SHORES AND VILLAS
PERCHED OVER WATER, THE MALDIVES
REPRESENT THE PINNACLE OF FAR-FLUNG
LUXURY. NOW, A NEW MENTAL HEALTH
PROGRAMME ALSO SEEKS TO WIPE OUT
LIFE’S STRESSES. ONE WRITER DROPPED IN
FOR SUN, SEA AND SURF THERAPY.

MAR/APR 2024 88 MH.CO.ZA

 How To Travel
Fly with Qatar
Airways from
OR Tambo
to Doha,
he events of the past [couple of years] will stay then catch
a connecting
with me forever. In April 2022, I became a flight to Velana
father for the first time. Five months later, International
my partner fractured two vertebrae in her Airport. Finally,
you’ll need to
thoracic spine, which was caused by a rare
catch a seaplane
condition known as pregnancy-related or speedboat.
osteoporosis. Then, as bones began to heal
and baby steps were taken across the kitchen
floor, my father passed away after a three-
year battle with bile duct cancer. I don’t think
I’ll ever get used to writing those words. Where
I was tired—perhaps close to burnout— To Stay
and both my mind and body yearned for Brace yourself:
apartments
a break. Which is how I found myself at
and villas start
the Kuda Villingili Resort located in the at around
northern atolls of the Maldives. R23 000 per
Nestled some 25km from the hectic, sticky night. Rooms
with a private
Velana International Airport, and accessible pool cost
only by boat, Kuda Villingili is one of the R3k extra . Visit
newer additions to the Maldives’ tourism kudavillingili.com
scene. The resort, which opened in the
summer of 2021, sits on an unspoilt coral reef
and was designed with nature in mind.
The Maldives are exactly as you’d picture
them. On arrival, the heat hits you like the
When To Go
opening of an oven door. The sand is To avoid
sugary-white, the sky cloudless and the sea is monsoon
impossibly clear, turquoise and tranquil. season, book
your flights
Look closely, however, and you’ll notice
between
an abundance of life, from ghost December and
crabs and dartfish to reef sharks. April. Or bring
BREAK THROUGH
THE HARD TIMES As my brain tried to make sense of my new an umbrella...

surroundings (just 12 hours ago, I was

crammed into a heaving rush-hour train),
I was chauffeured to my private water villa.

MAR/APR 2024 89 MH.CO.ZA

HIT THE CREST TO
FORGET THE REST
Overhead, two Indian flying foxes with
a wingspan almost wide enough to block
the sun darted across the sky. It felt like
I’d fallen into someone else’s Instagram
story. The resort’s dream-like quality was
only enhanced by the fact that, for the
seven days I spent relaxing there, I barely
saw anyone else on the island. The effect
is deliberate: at Kuda Villingili, you are
their number-one guest and only your
experience matters to them.
The island hosts 75 villas and guests
can choose from seven dining experiences,
including local Maldivian cuisine, grilled
meats, Peruvian and Japanese delicacies
and European-style seafood dishes. I don’t
think I saw the same face twice.
“Each restaurant and its location on
the island has been set up specifically
to create a sense of exclusivity, so it feels
as though you’re being looked after
personally,” one concierge told me over
a glass of Lion, a popular beer in the
Maldives. Even at the spa or the yoga
pavilion—or if you want to play tennis or
go scuba diving, fishing, wakeboarding or
jet-skiing—“we’ll make it about you, and
you only.” Only one spot on the island
subverts this rule, drawing small crowds
of tourists: Chickens Break.
Into The Blue
Originally a Maldivian secret, Chickens is
one of the top surfing locations here,
famous for its long, clean barrels, which
are rideable for over 500m. The break,
which sits in front of the resort, is free
to access, with boards available to guests
from the surf centre. But it’s in the
evening that Chickens really comes alive.
As the wind begins to settle and the sun
starts to dip, many of the world’s top
THE LONGEST POOL
surfers—anchored offshore—make their IN THE MALDIVES
way to the swell. It came to be my favourite
part of the day: settling down with a bottle
of Lion in hand to watch as the barrels
rolled in and the surfers waited patiently,
carefully timing their moment to catch
the perfect wave at golden hour. Such
is the popularity of Chickens, Kuda
Villingili has collaborated with charity
The Wave Project, an organisation that
MAR/APR 2024 90 MH.CO.ZA
 “Immersion
in blue spaces
can bring
positive mental
changes.” supports young people suffering from
anxiety and low self-esteem through the
medium of “surf therapy ”. It’s for this
reason that I ventured to the Maldives: to
experience the impact surfing can have on
one’s mental health and wellbeing.
While it’s well established that regular
exercise can alleviate poor mental health,
there’s emerging evidence to suggest that
immersion in “blue spaces”, in particular,
along with water-based physical activities,
can bring about positive changes in
your resilience and self-esteem, while
also reducing depressive symptoms.
As a result, surfing has gained credence
as an established form of therapeutic
support. Research has shown that it may
help reduce anxiety, depression and
improve focus. As someone who has never
surfed before, I witnessed the power of
GET THE ALONE
TIME YOU CRAVE surf therapy at a slightly quieter spot
a few hundred metres away—known,
appropriately, as Baby Chickens. And
while my ego took a slight hit as I came to
terms with the fact that I was essentially
“swimming in the children’s pool ”,
I noticed an instant improvement to
my emotional equilibrium.
To head into the swell, surfboard in
tow, requires a degree of surrender: you
have to accept that Mother Nature is in
control. It’s a thrilling experience and
a tough skill to master (core strength
certainly helps).
I suppose for most people, the real
SURF'S UP: excitement hits your body when catching
RIDE WAVES AND the wave—that feeling of almost walking
SOLVE PROBLEMS
on water. But for me it was about the wait,
the calm. Life has been hard recently, and
I treasured that moment of quiet, a sense
of the world slowing down. Aware only of
my breathing and the ache in my lower
back (surfing will do that if you lack core
CHEMICAL strength), for a brief moment, my stresses
PHOTOGRAPHY: KUDA VILLINGILI

ADVANTAGE all but vanished. There I was, in the

Maldives, gliding through the rich royal
Harness your blue of the Indian Ocean, the coral reefs
hormones beneath me and the turtles keeping me
to turn any SURF LESSONS TROPICAL SUN JET-SKIING RESORT LIVING
holiday into = SEROTONIN = VITAMIN D = ADRENALINE = LOWER company. Another sentence I don’t think
a power trip CORTISOL I’ll ever get used to writing.

MAR/APR 2024 91 MH.CO.ZA

 Box jumps are just the start. Plyometric
boxes are versatile, durable items of gym hardware
that offer plenty of exercise potential. Here’s
how to box clever and get the most muscle and
fitness for your time and effort.

WO R D S BY M H S TA F F

PHOTOGRAPHY BY BYRON KEULEMANS

 ONE-PIECE
EQUIPMENT WORKOUT

PART 11 OF 12:
PLYO BOX
SQUARE ROOT OF POWER
WE’VE ALL SEEN THOSE VIDEOS: people
jumping onto boxes and getting it painfully
wrong, ending up with sliced shins, grazed
knees or forced into doing less-than-graceful
forward somersaults or backward tumbles.
These fail videos are as common as dance
routines on TikTok, and wrongfully, plyo boxes
and box jumps get most of the blame. And
the pain potential doesn’t end there: people
jumping off boxes or trying to do a “rebound”
jump can also get it wrong, leading to rolled
ankles or, worse, ruptured Achilles tendons.
Here’s the thing: you can’t blame the box
for any of these mistakes. In many cases, those
video stars shouldn’t have been doing box jumps
or rebound jumps in the first place. Plyometric
exercises (explosive moves focused on fast-
twitch muscle fibres) are taxing, and you should
be at a recommended training standard before
jumping on and off boxes—until then, it should
be step-ups and step-downs. David Otey,
a trainer and gym consultant, says you should
be able to squat 1.5 times your body weight
before you start doing explosive moves due
to the demand and stress you’ll be putting
on your body.
But there’s good news. The plyo box can
help you get to that standard quickly, and even
better, it offers much more versatility than just
box jumps. You can do plenty of scaled moves
for beginners or use the box for a range of other
exercises to create a total-body workout—just
like our one in the following few pages—and
you don’t need any other equipment.
The best way to think of plyometric training
is that it’s the key to unlocking your strength
and speed potential. It’s often an overlooked
type of training as it’s incorrectly perceived as
only being good for athletes—but that couldn’t
be further from the truth: it can benefit
everyone and be done anywhere. The
moves challenge your muscles, connective
tissue, bones and neuromuscular and
cardiovascular systems.
Explosive exercises, which are mainly moves
like jumps and throwing motions, rely on your
muscles’ stretch reflex to build power. They
force your muscles to their end ranges of motion
suddenly, stretching them out. Then, the
muscles’ stretch reflex kicks in, making them
contract powerfully. The plyometric moves
help put all your strength work into practical,
explosive use. Guys that don’t do these moves
can be traditionally strong, as in squatting,
pressing and lifting huge numbers, but they’re
most likely slower and can’t react as quickly on
a sports field as guys who do them.
Adding plyometric moves to your workout
plan can make you a better athlete for any sport
and help safeguard you against future injuries.
Even if you aren’t doing any sports, it can help you
become much stronger and more stable in your
lifts and will boost your core strength, mobility
and agility. It’s also a brilliant rehab and prehab
tool: you can use it for unilateral leg moves and
eccentric lowering exercises.
This is our message to you: don’t blame the
box for those unfortunate social media mishaps.
It’s a versatile tool that can help unlock speed,
power, agility and athleticism—no matter your
level. You just need to get the most out of your
new box of tricks: start by using our workout.
THE MAIN BENEFITS
OF TRAINING WITH
PLYO BOXES
1. Build explosive power and speed,
quickly. Don’t get us wrong, classic
lifts, presses and squats can also build
explosive speed and power, but plyo
box moves are easier to set up and
practice daily as they only require
your body weight to help develop
your fast-twitch muscle fibres.
There’s a reason why short sprint
speed, vertical jump height and broad
jump distance are still revered athletic
standards: the athletes who jump
further and higher and sprint faster are
better in any (physical) sport.
2. Burn fat while upgrading cardio
and stamina. Plyometric training can
burn plenty of calories (up to 1 000 and
more in an hour) as it requires intense
compound movements done at speed
while recruiting all the major muscle
groups. If you want to ratchet up the
challenge, wear a weighted vest or
add ankle or wrist weights.
3. Drive core strength and
coordination. While there are many
benefits to doing single-plane
exercise movements like bench
presses or deadlifts, plyometrics
is a better prescription for building
stability, mobility and coordination.
It forces your body to move safely
and powerfully through different
movement planes at speed. It works
your core as a power transfer at the
centre of all your movements. The
better you get at stability and mobility,
the faster and more flexible you will
be. Crucially, it will also help armour-
proof your body against injury.

WHERE CAN 1. THE NO-NONSENSE CLASSIC: MR PRICE PLYOMETRIC BOX

I FIND THEM?
As always, the training tool
you buy should depend on
your setup, budget and the
training you want to do. The
good news is that the humble
wooden plyo box is relatively
cheap and helluva versatile
—it can be incorporated into
almost any kind of training
regime. Even better, if you’re
a handy, DIY type, you could
make your own.
It’s a simple, fuss-free box made from 18mm shutter ply layers of pine. The dimensions
are 50cm (width) by 60cm (height) and 76cm (length). Every box has two small holes
for gripping on either side for easy carrying. To make sure it lasts longer, keep it dry and
undercover. R1 499, mrpsport.co.za
2. THE SOFTER SELECTION: REBEL 3-WAY FOAM COATED SAFETY PLYO BOX
Tired of shin scrapes? This durable plush box has a foam coating and branded PVC
cover to help protect you from missteps and collisions, and it’s a little more gentle
on your joints. It measures 50cm by 60cm by 76cm and can be easily flipped for
different heights. Just ensure you have some grip or traction on your floor (like
rubber matting)—you don’t want this slipping out from under you.
R3 599, rebelstore.co.za
3. THE BUILDING BLOCKS: LIVEPRO STACKABLE PLYO BOX
This offers a helluva lot more versatility as you can buy and stack five soft boxes of
IMAGES SUPPLIED

different dimensions to create the height you’re looking for. Each segment has
a signature colour, is filled with pearl cotton and wrapped in PVC material, and strong
Velcro is used to keep them stacked together. From R3,995, gymstore.co.za

MAR/APR 2024 94 MH.CO.ZA

WHAT DOES THE SCIENCE SAY?
1. Plyometric training improves
jump height, sprint speed and
agility. According to research in the
Journal of Human Kinetics, plyometric
training improved the acceleration,
jumping height and ability to change
pace and direction for team athletes
who did two to three sessions a week
for 16 weeks.
2. It can help prevent lower limb
injuries. Studies in The American
Journal of Sports Medicine show that
plyometric training can help athletes
avoid first-time injuries, especially
in the knee joint. Specifically, the
research shows it can help prevent
tears to the anterior cruciate ligament
(ACL), one of the most common
lower-limb sports injuries. The reason
for this injury avoidance: plyometrics
helps increase the neuromuscular
control in all three movement planes,
which places less stress and force
on the ACL and transfers it to the
muscles, tendons and bones.
3. It builds explosive power and
burns body fat. Research in the
Journal of Strength Conditioning
found that plyometric training led
to major improvements in explosive
power. But it’s not just about being
able to lift, press and move faster
and more explosively; it can also
help torch unwanted fat. A meta-
review published in the Biology of
Sport quarterly journal found that
plyometric training can significantly
reduce body fat percentage and
increase lean muscle.
4. It upgrades coordination, balance
and muscle control. Research in both
the Frontiers in Physiology and the
Journal of Athletic Training has shown
that plyometric training can improve
athletes’ balance, coordination and
muscle control. This offers a double
benefit: better sporting performance
and higher injury avoidance.
MODEL: RUDI DEIM (@THE_REAL_RUD1)
 ONE PIECE OF KIT, 10 WAYS: PLYOMETRIC BOX

BOOM BOX
HOW THIS
CIRCUIT WORKS
You’ll work through
10 different exercises
in the order shown.
Finish all the reps
before you tackle the
next move. Between
sets, take a breath
and then forge
Squats, dips, abdominal work… these 10 moves ahead. Aim to run this
leverage the full potential of a plyometric box to get circuit at least three
you fit, slap on muscle and add otherworldly strength. times a week.

A A
TRAINER & MODEL: AARÓN SANTOS (@AARONSANTOSTRAINERS). WORDS: VICENTE FERNÁNDEZ & ROBERTO CABEZAS. PHOTOGRAPHY: FERNANDO ROI.

B B

6/ DECLINE PUSH-UP 7/ PIKE PUSH-UP

Consider this the push-up on hard mode.
Plant both feet on the top of the box and
assume a plank position with your arms
shoulder-width apart (A). Perform a push-up
until you can touch the ground with your
nose (B). Push yourself back up with a firm
core. That’s 1 rep. Do 3 sets of 12 reps.
Plant both hands on the floor slightly
wider than shoulder-width apart and your
feet on the centre of the box (A). With your
head between your arms, lower your torso
until your nose can touch the ground (B).
Now push yourself back up. Do 3 sets of
10 reps.

A A A

B
B

8/ INCLINE PUSH-UP
You’re almost out of push-up territory. This
time, however, you’ll face the box with
your hands planted on the edge (A). This
move targets your pecs. Keep your back
straight, core tensed and glutes firm as
you lower your body slowly down to the
box (B). Do 3 sets of 12 reps.
B
9/ CRUNCH
Sitting on the box, put your feet up and
keep your back straight (A). With each rep,
bring your legs and torso together (just
like the image) while staying balanced (B).
Do 4 sets of 12 to 15 reps.
10/MODIFIED SINGLE-LEG V-UP
Lie with your lower back well supported
by the box, and your arms and legs
outstretched (A). Engage your core, and
then raise one leg. Reach out to grab your
leg just below your knee (B). That’s one
rep. Do 3 sets of 10 reps with each leg.

MAR/APR 2024 97 MH.CO.ZA

M H PA R T N E R S H I P

Heat Wave
AS SUMMER TEMPS SOARED, ATHLETES FROM ACROSS THE
COUNTRY DESCENDED ON THE STUNNING HOLIDAY CAPITAL
OF CAMPS BAY FOR THE FIRST-EVER FITCHELLA—WHERE
FITNESS MEETS FESTIVAL

THERE’S A NEW LANDMARK

on Cape Town’s holiday calendar:
Fitchella. Last year, on December 16 and
17, the event—put together by Motley Crew
CrossFit with the backing of Reebok—
debuted in the sandy surroundings of
Camps Bay. It was a weekend fi lled with
heavy lifting, high-skill gymnastics,
swimming and running. The goal? Push
teams to the limits of their fitness and
mental grit. With 300 athletes inside the
arena equipped by Rebel, it was a logistical
masterclass to make sure every athlete was
able to enjoy the experience and put their
Team Bro-zillas celebrating an event win One- rep max clean to end off a grip killer workout
training into action.
First Choice High-Protein Recovery
Drinks hooked up athletes with high-
quality nutrients to keep them topped up
for the six workouts over the weekend, and
the Athletic Recovery Centre provided ice
baths and massages to help competitors
recuperate after sessions. With 2 000
entries over the weekend, this inaugural DJ Tarzan
event has cemented its place on fitness
itineraries with dates for the next
iteration already secured for this year. Three-man worm lunges Synchro toes to ring with Lion’s Head in the background
For more info follow @fitchella_cpt
400m penalty run

Dumbbell snatches between swimming laps

3 000m row was a great way to test the athletes’ mettle

MEN’S WINNERS: 1. MCC Bro-zillas 2. CF Juggernaut Unstoppable 3. Team on the Move

WOMEN’S WINNERS: 1. TriFit Titan 2. Amino Disrespect 3. The Finkels -KoaKoa’s Version >
 BECAUSE FIT IS THE NEW RICH

BUILD & BURN

CARVE YOUR CORE WITH THIS PT-APPROVED WORKOUT
p.104
PHOTOGRAPHY: ANASTASE MARAGOS/UNSPLASH

FORGE A SIX-PACK SPARK EXPLOSIVITY BEAT BACK PAIN TEST YOURSELF

WITHOUT A SINGLE WITH THIS POWERFUL & BULLETPROOF TO FORTIFY
“ABS” MOVE KETTLEBELL BLITZ YOUR BODY MIND & MUSCLE
p.106 p.108 p.110 p.114

+ T R A I N YO U R H O O D : M E N LY N, P TA
MAR/APR 2024 99 MH.CO.ZA
MH TRAINER THE BIG WORKOUT

YOUR SHORTCUT
TO STAYING LEAN
FOR THE LONG RUN
ENHANCE YOUR FITNESS, MOBILITY AND METABOLISM WITH
THESE THREE QUICK WORKOUTS, EACH DESIGNED TO FIT
AROUND YOUR DAY-TO-DAY AND MAKE LIFELONG ATHLETICISM
AN EASIER, MORE EFFICIENT ENDEAVOUR.

W
e’d forgive you
for the audible
eye-roll. But
this is not
another lofty
promise, best swallowed
with a slug of cynicism.
Our definition of “lean
for life” doesn’t mean
stripping every pocket of
fat to sport a perma six-
pack. Rather, we’ve created
a time-savvy, sustainable
workout regimen. One
that doesn’t just fit into
the rest of your life, but
provides you with the tools
to actively optimise it.
Whether you’re
a work-from-home
warrior sneaking in
a mood-boosting lunchtime
session with dumbbells,
or a commuter in need of
a post-office pump, our
approach has you firmly
in mind. These full-body,
strength-building heavy
hitters have been arranged
in stamina-boosting
protocols to lay the
smackdown on calories, all A1A
while enhancing fitness.
The movements selected
promote balance and
mitigate injury, building
the athleticism necessary to
breeze through day-to-day
life. The goal isn’t just to
look the part, but to have
a body that backs it up.
All in less than 30 minutes
a day. The workouts that
follow are to be performed
on rotation throughout
the week, resting as
life dictates between
sessions. Each workout
pits you against a different
challenge, demanding
you level up every time
you lace up.
There’s no doubt, of
course, that the approach
listed on these pages can A1B
lead to six-pack abs and
enviable biceps, but these
are simply accoutrements.
What you stand to gain in
terms of quality of life is
infinitely more satisfying.
Ready? Then let’s get to it.

MAR/APR 2024 100 MH.CO.ZA

 WORKOUT
#01
FULL-BODY BLAST
Whether you’re looking for a quick-fire lunchtime
throwdown, or a post-WFH blowout, this full-body
blast packs a punch, combining dumbbell grinders
with bodyweight staples to deliver the fitness. Use
the EMOM (every minute on the minute) format with
a twist: at the start of each even minute (0.00, 2.00,
4.00 etc) you’ll perform A1 followed by A2,
resting for the remainder of the minute.
In the odd minutes do B1 and B2. Alternate
in this fashion for 20 minutes or 10
total rounds of each pairing. It will
be more than ample.

A2 B1 B2
A1
WORKOUT: ANDREW TRACEY. PHOTOGRAPHY: PHILIP HAYNES.

DUMBBELL REVERSE LUNGE

ALTERNATING 10 reps PUSH-UP
ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART

SEE-SAW FLOOR PRESS BODYWEIGHT LUNGE Time to load up your 10 reps

6 reps
Lie flat on your back,
knees bent, and press
a set of dumbbells into the
air (A), bend your left arm,
slowly lowering the weight
back down while keeping
your right arm locked out
(B). Press the weight back
up and repeat on the other
side. This is two reps.
It will get very pumpy.
10 reps
Drop your bells
and stand tall (A) for
a bodyweight quad-burner.
Take a long step forward
with your left leg, dropping
your right knee all the way
to the ground (B). Push
your weight through your
left foot to stand back up
explosively. Switch legs
and repeat.
legs. Hold a set of Finish by doubling up on
dumbbells at your sides your pecs. Start in a high
(A) and take a long step plank position, your hands
back with your right leg, stacked directly beneath
bend your left leg until your shoulders (A). Keep
your right knee touches your elbows tight to your
the ground (B). Maintain ribs and lower your body
an upright torso and drive down until your chest
through your front foot hits the floor (B). Now
to stand up. Now repeat press yourself off the
on the other side and floor aggressively, fully
alternate each rep. extending your arms.

MAR/APR 2024 101 MH.CO.ZA

 A2
BAND PULLDOWN
10 reps
Posture problems?
Here’s your band aid.
Sit on the floor holding
a resistance band at full
stretch overhead (A).
Draw your elbows down
and back, stretching the
band open across your
chest and squeezing your
shoulder blades together
(B). Return and repeat.

O.ZA
 MH TRAINER THE BIG WORKOUT
WORKOUT
#02
BACK TO BEST
Your first session was a combination of lower BUILDING BLOCKS
body and “pressing” movements, so now we’re
going to switch from front to back and focus on ROW UP
those oft-neglected but always respected back
muscles. You’re going to use the same vicious but The plank or “renegade” row
time-saving EMOM format as before, executing builds a strong back, torches
your A movements in the even minutes, before your core and improves posture.
switching to B in the odd minutes. Oscillating Break it down with these moves
between upper and lower movements
to nail it proper.
forces your heart to work even harder
and ramps up the all-important
calorie burn. Winning.

01 BENCH SUPPORTED ROW

Position yourself longways on
a bench. With a flat back, reach
down and pick up your dumbbell
with your right hand. Row the
weight in a long arc from below
your shoulder up to your hip. Pause
and return under control. Switch
sides after 10 reps.

02 BENT OVER ROW

Hold a pair of dumbbells at your
sides. Hinge at the hips until your
torso is parallel to the ground, arms
at full stretch. With a flat back and
tight core, row both dumbbells
up to your hips. Pause, lower and
repeat for 10 controlled reps.

B1
B2
BACKGROUND IMAGE PHOTOGAPHY: CALLUM TRACEY

RENEGADE ROW
5 reps EACH ARM
Kick off with a core-
smashing back-builder.
Assume a high plank
position with your
hands stacked on both
dumbbells (A). Row the
right dumbbell up to your
hip while actively pushing
down on the left (B). Return
to the floor and repeat.
Complete five reps before
switching sides.
PRISONER SQUAT
10 reps
Rows duly dispatched,
get ready to do some hard
time. Stand with your torso 03 RENEGADE ROW
upright and your hands Even when you attempt the full
on your head (A). Drop movement, start with single,
your hips back to sink into alternating reps. This will help to
a deep squat (B). Hold for further solidify the core strength
a second before pressing you’ll need to bust out multiple
through your heels to reps without shifting your weight
stand up. Now repeat. excessively. A little shift is fine,
though. Once you’ve found your
rhythm, stick to it.

MAR/APR 2024 103 MH.CO.ZA

MH TRAINER THE BIG WORKOUT
WORKOUT
#03
CORE CRAZY
After some structured pushing and pulling, it’s
finally time to go freestyle on your core, forcing you
to question just how hard you want to push. Pick
your poison: volume or intensity. As normal, you’re
going to start with the A movements, with the aim of
performing 100 reps of A1 in the fewest number of
sets possible. The catch? Every time you have to
drop the weights, you have to perform
a set of A2, before picking straight back
up where you left off. Once you hit
100, repeat the process with your
B movements.

EVERY TIME YOU DROP THE WEIGHTS EVERY TIME YOU DROP THE WEIGHTS

A1
PUSH PRESS
100 reps
High-def deltoids:
rendering. Lift your
dumbbells on to your
shoulders, palms facing
in. Take a breath and brace
your core (A). Dip at the
knees and use your legs to
help press the dumbbells
overhead (B). Lower under
control to your shoulders
and repeat.
A2
DUMBBELL LOCKOUT
LEG RAISE
10 reps
Crunch time, sort of.
Lie flat on your back, legs
straight, with your heels
a few centimetres from the
ground (A). Slowly lift your
legs towards the raised
dumbbells, keeping your
legs locked out and steady
(B). Slowly lower your
feet to the start position,
keeping your core tight.
B1
DUMBBELL DEADLIFT
100 reps
With your dumbbells
on the floor just outside
your feet, hinge down
and grip them with a flat
back and neutral spine (A).
Engage your lats and stand
upright. ”Push” the ground
with your feet, squeezing
your glutes at the top (B).
You’re going to feel this
one today, tomorrow and
the next day.
B2
PLANK PULL-THROUGH
15 reps
Hit your trunk from
all angles for a three-
dimensional core. Assume
a push-up position
adjacent to a single
dumbbell. Reach from the
opposite side and grasp
your DB (A). Pull it through
to the opposite side,
keeping your midline rigid
(B). Alternate for 15 reps.

MAR/APR 2024 104 MH.CO.ZA

 MASTERY MATRIX

PROGRESS TO IMPRESS
The key to progressive improvement is
to go at your own pace—do what works for you.
Use this matrix to identify your optimal movements

PILGRIM DISCIPLE MONK MASTER

Perform Perform As Perform

hands push-ups prescribed seated
elevated
push-ups
in the
workout
dumbbell
presses A1

Perform Perform As Perform

crunches lying leg prescribed “windscreen
raises in the
workout
wipers”,
lifting your
legs to either
A2
side of the
bells

B2A
Perform As Perform with Perform
single prescribed a band stood on
dumbbell/
double-hand
deadlifts
in the
workout
looped
around the
bells,
plates to
increase
range of
B1
anchored to motion
an object in
front of you

Perform Perform As Use a weight

30-second plank prescribed you must
bent-arm
plank
shoulder
taps
in the
workout
drag, not lift
B2

MAR/APR 2024 105 MH.CO.ZA

 THE NO-CRUNCH
CORE SHREDDER
YOU’VE ENDED PLENTY OF WORKOUTS WITH SIT-UPS TO “TARGET” YOUR ABS, BUT
WHAT IF YOU COULD PUSH ALL YOUR CORE MUSCLES DURING EVERY EXERCISE?
THIS WORKOUT CARVES YOUR CORE WITHOUT A SINGLE “ABS MOVE.”
BY EBENEZER SAMUEL
DIRECTIONS: Do this
workout 3 to 5 times
a week. All other days, go for
a 10-minute walk or run. Use
medium-weight dumbbells.
WARMUP
INCHWORM TO
SPIDERMAN LUNGE
Start standing, then place your
hands on the floor. With minimal
bend in your knees, walk your
hands into push-up position (A).
Pause, then shift your right foot
to just outside your right hand.
Reach your right arm toward the
ceiling (B). Reverse the moves
and repeat on the other side.
Do reps for 60 seconds, then
rest 30 seconds. Do 3 sets.
(A)
WORKOUT
DIRECTIONS:
Do the moves in order. Rest
60 seconds between exercises.
1
(B)
GOBLET SQUAT
TO HOVER
REVERSE LUNGE
Start standing, holding
a dumbbell at your chest, feet
shoulder-width apart. Push your
butt back and bend your knees,
lowering your torso until your
thighs are parallel to the floor
(A). Pause. Without standing
fully, step back with your right
leg. Lower into a reverse lunge,
keeping your right knee off
the floor (B). Return to squat
position and repeat on the other
side, then stand. That’s 1 rep.
Do 3 sets of 10.
2
PHOTOGRAPHS BY TYLER JOE
ELEVATED PLANK ROW HOLD
Get in plank position, left elbow on a bench, abs and glutes tight. Hold a dumbbell in your right
hand, arm hanging naturally. Squeeze your shoulder blades, then row the dumbbell to your rib
cage. Keep your hips and shoulders square. Hold for 30 seconds. Repeat on the other side.
Do not rest between sets. Do 3 sets.
MAR/APR 2024 106 MH.CO.ZA
 MH TRAINER FITNESS FIX

4
MIXED-RACK
MARCH
Stand holding
a dumbbell in your
left hand at your
left shoulder and
a dumbbell overhead

3
in your right hand.
Tighten your abs. March
in place, making sure
that on each step, your
HALF-BENCH SINGLE-ARM PAUSED PRESS knee gets higher than
Lie on a bench, a dumbbell in your left hand directly over your left your hips. Do this for
shoulder. Shimmy your torso so that your left glute, left shoulder blade and 45 seconds, then rest
spine are all off the bench. Bend at the left elbow and shoulder, lowering the 15 seconds. Do 4 sets.
dumbbell to within a few centimetres of your chest. Pause. Press back up. Reverse the dumbbell
That’s 1 rep; do 10 per side. Do not rest between sets. Do 3 sets. positions every set.

5
SINGLE-LEG GLUTE
BRIDGE PULLOVER
Lie with your shoulder
blades on a bench. Your torso
should form a straight line from
shoulders through knees. Hold
a dumbbell in both hands over
your shoulders. Raise your right
foot off the floor, keeping your
hips and shoulders square. This
is the start. Extend your arms
behind your head as far as you
can without letting your rib
cage flare. Pause. Return to the
start. That’s 1 rep; do 10. Repeat
on the other side. Do 3 sets.
 POWER BELL
TO FEEL GREAT AND MOVE WELL FOR YEARS TO
COME, YOU NEED MORE THAN MUSCLE. YOU
NEED POWER, THE ABILITY TO CREATE FORCE
QUICKLY. BUILD THAT IN THIS SINGLE-KETTLEBELL
WORKOUT THAT’S OVER IN JUST 30 MINUTES.
BY JERRY ST. LOUIS
WARMUP
SQUAT TO PLANK WALKOUT
Start standing, then push your butt
back and bend at the knees and hips,
lowering into a deep squat. Place your
hands on the floor and crawl forward
until you’re in push-up position, abs
tight. Reverse the moves to return to
the start. The entire series warms up
every muscle in your body. Do reps
for 1 minute, then rest for 30 seconds.
Work for 2 rounds.
WORKOUT
DIRECTIONS:
Do reps of each move for
1 minute, then rest for 30
seconds. Do 3 rounds of
each movement, then move
on to the next exercise. You
can attack this workout 4 or 5
days a week. On all other days,
go for a 20-minute run or walk.
1
KETTLEBELL DEADLIFT
Blast your hamstrings and glutes with
this critical lift. Stand over a kettlebell,
shins parallel to the bell, feet shoulder-
width apart, then push your butt back
and lower your torso until you can grasp
the bell with both hands. Tighten your
abs. Stand and squeeze your glutes.
Lower. That’s 1 rep.
2
PLANK DRAG
Challenge your core to stabilise your
entire torso. Get in push-up position,
a kettlebell just outside your left hand.
Keeping your hips square to the floor,
reach your right hand toward the bell;
grab it and pull it to the right. Return to
push-up position. Repeat on the other
side. That’s 1 rep.
3
PHOTOGRAPHS BY PHILIP FRIEDMAN
PLANK ROW
Build mid-back muscle to protect your
shoulders. Start in push-up position, right
hand on a kettlebell handle. Keeping your
hips and shoulders square, row the bell to
your right hip. Lower. That’s 1 rep. Do reps
for 30 seconds on the right side, then
30 seconds on the left side.
 MH TRAINER MASTERCLASS

5
KETTLEBELL
LUNGE TO HALO
Stand holding
a kettlebell at your
chest, abs and glutes
tight. Step back with
your right foot, then
bend at the knees and
hips, lowering into
a lunge until your
(A) (B) right knee is a few
centimetres from

4
the floor (A). Stand
back up. Pause; circle
the bell around your
head clockwise, then
KETTLEBELL SWING TO SQUAT SWING counterclockwise (B).
Stand 60cm behind a kettlebell, feet shoulder-width apart. Push your butt Repeat on the other
back and lower your torso until you can grasp the bell with both hands. Keep side. That’s 1 rep.
your abs tight. This is the start. Explosively pull the bell behind you (A), then
squeeze your glutes and stand explosively. Let the bell’s momentum carry it
between your legs again; this time, when it does, sit into a squat and pull the
bell forward (B). Alternate between these 2 moves until time is up.
(A)

(A) (B)

ALTERNATING DEAD CLEAN TO PRESS

Stand with a kettlebell between your feet. Push your butt back and lower
your torso until you can grasp the bell with your right hand. Explosively
stand and squeeze your glutes, pulling the bell straight up as you do this
(A). As it nears your chest, pull it to your shoulder and drive your elbow to
your rib cage, finishing in a racked position. Press the bell overhead (B). (B)
Reverse the movements, then repeat on the other side. That’s 1 rep.

MAR/APR 2024 109 MH.CO.ZA

 BACK TO THE
(PAIN-FREE)
FUTURE WHAT YOU NEED TO KNOW TO
BEAT LOWER BACK PAIN—AND
BULLETPROOF YOUR BODY
AGAINST FUTURE FLARE-UPS,
TOO. BY CORI RITCHEY

C
omplaints about back pain increased
during the pandemic, with experts
blaming the changes in work setups
and decreased levels of activity.
In fact, about 63% of SA adults have
experienced lower back pain at some point in
their lives, according to a study published in
the journal African Vision & Eye Health.
If you’ve ever felt that sharp zing, you know
that back pain can be nearly debilitating,
throbbing during many activities. Running,
lifting and even trying to stand up from the
couch can cause pain. But the day you roll
out of bed and feel that twinge running along
your spine doesn’t need to be the day you stop
moving. Often a few basic exercises can help
alleviate pain—and maybe even prevent future
flare-ups. The key is asking the right questions.
Do so and you’ll ditch ouma’s heating pad
and be able to muscle past back pain in no time.

1. PAIN
HOW DID MY BACK
REALLY START?
It’s often tough to pinpoint the true culprit.
Several large muscle groups intersect in
your lower back, including back muscles
like your lats and lower-body muscles like
your glutes and hamstrings. Imbalances in
any of these regions could lead to tugging
on other muscles, causing pain. Frequently
the simple act of sitting is the problem, says
physical therapist and Certified Strength and
Conditioning Specialist Dan Giordano, of
Bespoke Treatments. It could prompt you to

MAR/APR 2024 110 MH.CO.ZA

 MH TRAINER GEEK TWEAKS

4. CAN I WORK OUT WITH

LOWER BACK PAIN?
Sort of. Don’t push through the pain to hit
a PR on your back squat or race in a 5K. But
moving in smart ways will help your lower
back recover much better than just lying in
bed and catching up on Netflix. “Muscles
generally need blood flow to heal,” says
Samuel. “And we stimulate that blood flow
with movement.” Your first moves should
be light and low impact. (Think walking and
swimming.) Still feel pain? Shift to even
lower-impact physical-therapy moves, like
the lumbar windshield (see below).
5. HOW DO I GET BACK TO
REGULAR ACTIVITY?
Slowly. Don’t expect to do kettlebell swings two
days after a flare-up. Instead, methodically get
your body ready for action. Start with exercises
that will create movement through your lower
back and hips, promoting much-needed blood
flow. Progressively increase the range of
motion during these exercises. When you’re
near your full range of motion, begin adding
gentle movements to build lower back stability
and strength. The road map below will get you
started. Once you can ace that, you can ramp
up gradually to more-challenging activities.

round your back, leaving MOBILISE, STABILISE,

BOUNCE BACK
your glutes, a key lower
back stabiliser, weak. Another
common cause for active people:
Master these three exercises from Certified Strength and Conditioning
poor training technique.
Specialist Dan Giordano, to help alleviate back pain. Feeling fine right

2. TRAINING
now? Sprinkle these moves into your routine anyway.
WHAT’S MY BIGGEST
MISTAKE?
Not understanding how to bend at the waist, MOBILISE
something you do during many exercises,
including dumbbell rows, deadlifts and triceps
kickbacks. Instead of bending forward to get
your torso in position, you need to hip-hinge,
says Certified Strength and Conditioning
Specialist Ebenezer Samuel. Whenever you
bend at the waist, aim to push your butt back
first, as if closing a car door with your booty.
LUMBAR WINDSHIELD CAT-COW
Master that move with the Romanian deadlift:
First, mobilise your hips. Lie on This yoga staple challenges your
hold dumbbells at your sides, then push your your back, feet near your butt. Gently entire spine. Start on all fours, wrists
butt back and lower your torso until it’s at shift your hips to the left, aiming directly below your shoulders, knees
a 45-degree angle with the floor. Stand back to drop your left knee to the floor. directly below your hips. Round your
up. Do 3 or 4 sets of 8 to 10 reps twice a week. Return to the start and repeat on back as much as you can, spreading
the other side. Stop the motion your shoulder blades. Then arch your

3. SOABOUT
if you feel pain. Do 8 reps on back and squeeze your shoulder
IT’S NOT ACTUALLY each side. Do 1 or 2 sets. blades. That’s 1 rep. Do 1 or 2 sets of 8.
MY LOWER BACK
PHOTOGRAPH BY PHILIP FRIEDMAN. PETER SUCHESKI (ILLUSTRATIONS)

MUSCLES, THEN?
Very often it’s not. That’s the tricky thing STABILISE
about lower back pain: if another muscle is
ultra-tight and causing pain in your lower
BANDED GLUTE BRIDGE
back, you can massage your achy back all day
Strengthen your glutes with
and get little relief. So it’s critical to regularly this one. Lie on your back, a light
stretch other muscle groups, like your resistance band wrapped below
hamstrings, glutes and mid-back muscles. If your knees, feet near your butt.
you’re not currently in pain, simply bending Drive your knees apart, tightening
the band. Tighten your abs.
over to touch your toes (to stretch your Squeeze your glutes, lifting your
hamstrings) or doing a cat-cow stretch (which butt into the air. Lower. That’s 1 rep.
targets nearly every muscle in your back; see Do 2 sets of 8 to 10. Follow with
right) once a day can help prevent back issues. a 15- to 20-second plank.

MAR/APR 2024 111 MH.CO.ZA

MH TRAINER COMMUNITY
TRAIN
YOUR HOOD
MENLYN, PRETORIA
FROM DUSTY TRAILS TO TECH-SAVVY GYMS,
PRETORIA SERVES UP A PLETHORA OF WAYS TO GET
(AND STAY) FIT THIS YEAR. DROP A PIN TO TURN
YOUR NEW YEAR’S RESOLUTIONS INTO RESULTS.
COMPILED BY CHAMAIN VAN ZYL
PARKRUN
1 PLANET
FITNESS -
MENLYN
Summit Place Office Park,
221 Garsfontein Rd
An indoor workout doesn’t
have to sacrifice on scenery.
Not only does this Planet
Fitness location sport clean,
streamlined (and roomy)
spaces to notch up your
sweat sessions but large
windows also bathe the luxe
gym in natural light, giving
you room to curl without
feeling cooped in. Highlights
include the functional
training area and sprawling
cardio deck replete with all
the necessary machinery to
get your blood pumping. But
it’s not all reps and no rest.
For your cooldown head to
the juice bar, steam room—
or both—for a well-deserved
post-workout pick-me-up.
planetfitness.co.za
2 FIVES FUTBOL
Atterbury Rd & Lois Ave
Five-a-side football is an
accessible spin on the
world’s most beloved sport.
Firstly, you won’t need the
kind of stamina necessary to
sprint across a full-sized
pitch. Secondly, with smaller
teams, pulling together
a squad is as simple as
texting a few mates and
setting up a time. Thirdly,
games are all action, zero
downtime. Finally, venues
like this one (situated on the
roof of a parking lot) are
springing up everywhere, so
you won’t have to travel far to
get your fix. Best part? With
some real graft, you can burn
up to 750 calories in an hour
of playtime—the perfect
intersection between getting
fit and having fun.
fivesfutbol.co.za
MAR/APR 2024
3 BOUNCE MENLYN
180 Amarand Ave,
Waterkloof Glen
There’s a common
misconception that
trampoline parks are just for
kids. While an excursion will
earn you plenty of brownie
points with your tykes,
you’re missing out if you
forgo the bounce in favour
of staring from the
sidelines. A stint of jumping
works your back, core and
leg muscles while packing
a serious cardio crunch. If
aimless leaping isn’t your
style, this gargantuan park
(which features a variety of
different springloaded
amenities) also serves up
high-tempo dodgeball
games that’ll open the valve
on your workday stress.
bounceinc.co.za
4 BODY20
Menlyn Maine Central
Square Corner Aramist and
Ext 2, Corobay Ave,
Waterkloof Glen
This new-age twist on
high-intensity workouts
armours you in an electrode-
enabled bodysuit hooked up
to an EMS device. But this
isn’t an over-the-top sci-fi
cosplay; this tech activates
electrical impulses to trigger
muscle contractions
throughout your body. The
goal is to max out stimulation
in minimal time, letting you
shave down your gym
sessions to just 20 minutes.
(Talk about efficient.)
6 HOTPOD YOGA
60 Glenwood Rd,
Glenwood
Programmes are fully
customisable based on your Flexing in a high-temp
goals, so you can finetune environment has been
proven to pack some
each session. body20.co.za
serious health benefits.
A study conducted
by researchers at
Masschusetts General
5 CROSSFIT
Hospital found that logging
frequent hot yoga classes
MENLYN MAINE can help hit the brakes on
Keeshond Street, Garsfontein depression, anxiety and
The naysayers called stress. Other studies have
CrossFit a fad, but the found a link between
bubble hasn’t burst yet. sweltering stretches and
With new boxes springing improved cardiovascular
up across the country, health. Consider this
Menlyn Maine’s bastion to Glenwood location
HIIT is one of our favourites. a pressure cooker for your
Featuring a stripped-down mind and heart. You’ll
minimal space, there’s a be training in 37°C heat
Zen-like atmosphere to its completing a range of
weekly classes. The focus fitness-boosting
is on notching clean reps movements to the groove
in a group setting and of relaxing beats. The
your commitment to the studio has opened its doors
cause will net you some to yogis of all levels, with
IMAGES SUPPLIED
impressive results. Light on instructors helping you
your wallet, too: member- navigate a variety of yoga
ships kick off at just R800 styles at your own pace.
per month. cfmm.co.za hotpodyoga.com
112 MH.CO.ZA
 LYNWOOD
CYCLING CLUB
WILLOW WAY
FITNESS
PRETORIA LYNNWOOD
COFFEE RUN
6
HOTPOD
VELO CYCLING
3 YOGA

ROLLERCADE
BOUNCE MENLYN
PRETORIA

1
VIRGIN ACTIVE
2
8 FIVES FUTBOL CROSSFIT
PLANET TANIWHA
FITNESS 4 5
BODY 20 CROSSFIT
MENLYN
MAINE

CLUB RUNS
8 THRASHERS
& SKATE
PADEL
241 Serene St, Garsfontein
Thrashers was built in 1996, making it
the oldest skatepark in the country.
But with regular maintenance,
additions and modifications, this
7 arena isn’t showing its age. Recently,
the location has taken on new
SALOMON dimensions with the addition of
COMMUNITY
decked-out Padel courts.
RUN

Thrashers is open to boarders, PLANET

BMXers and rollerbladers. FITNESS
It features a range of different SIGNATURE
KIMIAD GOLF obstacles, including ledges, OLYMPUS
COURSE AND
stairs, a pyramid, a menacingly-named death

7 SALOMON COMMUNITY RUN

DRIVING RANGE
ramp and two quarter pipes.
501 Jochemus St, Erasmuskloof
Wolwespruit is a lush trail run and Padel is a tennis-like sport that
mountain bike park located in shrinks the court, lowers the net
Erasmuskloof. For bikers, you’ll find
and lets you play the ball off the
plenty of rugged real estate to tear
walls. As a result, it’s far more
through with its 23km MTB single
track featuring exhilarating drops, accessible than its forefather, giving you
testing river crossings and a few big a pick-up-and-play alternative to make good
jumps along the way. It’s also the on your Wimbledon-esque ambitions.
gathering spot for the Salomon
Community Run. Runners meet
weekly on Tuesday evenings to tackle
a range of distances as a group.
For newcomers, we recommend the
Purple Trail which spans just under
5km. wolwespruit.co.za
 NOW TEST 01
YOURSELF
DEAD WEIGHT
Start each round with
12 deadlifts. Keep the
bar close to your body,
and don’t squeeze the
life out of it
FINISH YOUR WORKOUT STRONG.
(or you’ll fatigue
TACKLE THIS CROSSFIT HERO
your forearms).
WOD, THE DT, TO FORTIFY BOTH
With your lats
MIND AND MUSCLE.
engaged, bend
down with a flat
back to pull the bar
from the floor, then
stand up straight.
Don’t rush: you might
be against the clock,
but each rep should be
as solid as your first.

THE FORMAT
Do 5 rounds of these
moves as fast as you
can: 12 deadlifts,
9 hang power cleans
and 6 push jerks.
Aim for 70kg, but
start with a weight
that means you
finish the first round
unbroken, then add
10% more load.

03 WORDS: MICHAEL JENNINGS.. WORKOUT: ANDREW TRACEY. PHOTOGRAPHY: PHILIP HAYNES

02
JERK IT OUT
For the last 6 reps of
the round, press the
bar from the front
HANG IN THERE as you shrug the bar rack position to full
From the top of your up, lifting it as high
as possible. Now,
DT lockout overhead. Dip
last deadlift, go your knees, then drive
straight into your first drive your elbows STANDARDS the bar up from your
hang clean to build underneath the bar 10 mins+ shoulders until it’s at
power in your upper as fast as you can, – Needs work your eyeline before
body. Hold the bar at catching it in the rack dipping again. Catch
8 to 9 mins
your hips, then lower position, as though the bar with your arms
– Solid effort
it towards your knees, you were about to do fully extended, then
keeping your back a front squat. Return Sub-8 mins stand up straight to
straight. From here, the bar back to your – Smashed it finish. Pace yourself
generate force from hips. Steel yourself in the first round or
your hips and imagine because you have you’ll be running on
that you’re jumping 8 more reps to go. empty by the fifth.
TISSOT PRX AUTOMATIC