Mens Health SA 09.10 2023

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Sep/Oct 9 771027 687000

2023
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THE ISSUE
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NE W ISS UE ON SAL E NOW
COVER STORIES CONTENTS
& F E AT U R E S 0 9 / 1 0. 2 3
26 90
Small Changes, 31 Smart Ways
Massive Strides To Lose 7kg
The methodical By Summer
muscle-making It’s midnight hour
philosophy behind for your dad bod—but
our cover guy’s sparking a last-minute
otherworldly physique. burn is within arm’s
reach. Use these
methods to shed the
42 kilos just in time for
Cold Hard Truth beach season.
Can cold therapy really
help thaw out your
mind and body? 100
Total-Body
Transformation
64 Skip the machines—
Master The this minimalist 4-week
Elements workout will max out
Reset your mind, get
your gains.
fit and make memories
with our guide to the
ultimate outdoor 106
adventures in SA. Supersize
Your Biceps
& Triceps
74 The new rules
Fan the Flames of #Armsday.
Protein-packed,
delicious braai-ready
recipes from fireside How Strong
advocate Jan Braai
to elevate your daily
Are You Really?
Researchers share their
menu. Just add coal. super plan for measuring
the strength you need today,
tomorrow and forever.
PHOTOGRAPH BY JUSTIN STEELE
CONTENTS SEP/OCT 2023
MH WORLD MH UPGRADES
14 Ed’s Letter: 50 Big Winners: Meet
An outside view the victors of the 2023
on your fitness. Grooming Awards.
18 Man of Action: 56 Deep Dive: Watches
A three-day trail worth the plunge.
run in the wild.
60 Sound Investment:
20 MH Ask: “I cycle to The best wireless
work most days now. headphones.
Should I be worrying
62 The Edit: The best
about the fumes?”
gear to arrive at
22 To The Polls: We MH HQ this month.
asked, you answered.
63 Doze or Dash:
24 Belly Off: How More sleep or
this reader took more movement
ownership of his —what’s best?
health to lose 40kg. BECAUSE FIT IS THE NEW RICH
MH LIFE
32 New Spin:
TRAINER ALL FUN AND GAINS:
OUR THREE-PART
TRANSFORMATION
Classic rides, Flip back to p.26
for our cover guy’s
PLAN
p.100
massive overhauls.
muscle-making
philosophy
HOW TO FORGE
IMPRESSIVE
FOREARMS
p.108
36 Deal or Noodle: The THE PUMP

new rules of ramen. SESH FOR
SIZE IN
SECONDS
p.114
38 Friendly Feud: How

to argue your way into
a better relationship.
40 Steep Dreams: TURBOCHARGE
An ice tea drink with YOUR BICEPS AND
TRICEPS
PHOTOGRAPHY: GARRETH BARCLAY
p.106
serious oomph.
+ MH GYM OF THE MONTH
SEP/OCT 2023 99 MH.CO.ZA
MH HEALTH
45 Double or Nothing:
Could doing damn
MH TRAINER
all be an antidote to 108 Fitness Fix:
work-day worries? Get a great grip.
PICTURE: COURTESY OF JAN BRAAI
48 Tee Off: 110 Gym of the Month:

Why testosterone The best workout
ON THE
COVER might be the key spots in SA
to long-term vitality. and beyond.
Parker Cote
Photographed 114 Finisher: Pump
by Garreth up the volume.
Barclay

EPIC ROUTES.
LEGENDARY ASCENTS.
FROM YOUR LIVING ROOM.
Get the feel of a real ride

with Tacx® NEO Bike Plus
©2023 Garmin Ltd. or its subsidiaries.
NEVER STOP CYCLING

bash.com/totalsports
E D’S L E T T E R EDITOR-IN-CHIEF/CREATIVE DIRECTOR
Robert Cilliers
[email protected]
DEPUTY EDITOR Kieran Legg
[email protected]
MANAGING EDITOR Kelleigh Korevaar
[email protected]
DIGITAL EDITOR Arthur Mukhari
[email protected]
ART DIRECTOR Mark Arendse
ADVERTISING
Ad Sales Director - Tanya Finch

[email protected] | 082 961 9429
Chief Ad Guy - Paul Goddard
[email protected] | 082 650 9231
Published and Distributed by Salient Media by
permission of Hearst Magazines, Inc., New York,
Editor-in-Chief Rob Cilliers at the
New York, United States of America.
launch of Montblanc Explorer Platinum
at Kagga Kamma Nature Reserve
PUBLISHED BY
N AT U R A L DIRECTORS
Robert Cilliers
[email protected]
PRESCRIPTION
Desiré du Plessis
[email protected]
ADDRESS
119 Victoria Junction, 76 Prestwich Street
Green Point 8005
rapped in our concrete jungles and shackled to ever-more demanding jobs,

the call of the great outdoors has been reduced to a quiet whisper. Sure, HEARST MAGAZINES INTERNATIONAL
some of us still make time for trail capers and forest-bound adventures, Jonathan Wright
President of Hearst Magazines International
but opportunities for R&R in the wild are seemingly at an all-time low.
Kim St. Clair Bodden
And the lack of “greenery” is taking a toll on our collective psyche. SVP/Global Editorial & Brand Director
Research has shown that even a few minutes outdoors can boost Chloe O’Brien,
Global Editorial & Brand Director,
creativity, curb stress and hit the brakes on a variety of psychological disorders. Young Women’s Group, Wellness Group,
Factor in a healthy dose of physical activity in these natural surrounds, and you Enthusiast Group, Lifestyle Group
can bag a prescription that some studies have concluded is just as effective as pills INTERNATIONAL EDITIONS
or time in a therapist’s office when it comes to treating anxiety and depression. China, Germany, Italy, Japan, Korea,
Netherlands, Poland, Portugal, Spain
Bottom line: you’re depriving yourself of the antidote to many of life’s modern- United Kingdom, United States
day problems, and a seriously exciting way to ramp up your fitness. The solution?
Copyright © 2021 Salient Media (Pty) Ltd.
Scrap the excuses and clear your schedule—get ready for your great escape. All rights reserved. No part of this publication
may be reproduced, stored in a retrieval
In this issue, we’ve scampered off the beaten track to charter new territories system or be transmitted in any form or by any
for your health and wellness. After all, we’re in South Africa, a place where the means, electronic or mechanical, without prior
permission by Salient Media (Pty) Ltd.
rest of the world comes to unwind, so it’s only fair for us to get (naturally) high on
Men’s Health does not endorse the use of
our own supply. On page 64, you’ll find our compilation of the best adventures chemical or related slimming products that
promise instant or long-term results. Slimming
throughout the country, serving up getaways that tap into the elements to cleanse products should not be used as a substitute for
your work fatigue. But reconnecting with nature isn’t just about carving new a healthy diet and/or exercise.
trails; it’s also about getting back to basics. Our ultimate braai guide (p.74) All prices recommended retail selling price.
does just that, dispensing the air fryers and microwaves in favour of a woodfired
approach that’ll yield smokey culinary perfection. Plus, we’ve still got the latest
and greatest tools, training tips and health hacks to make sure you’re an outdoor
warrior with any-terrain potential. Go forth and prosper.
- KIERAN LEGG, DEPUTY EDITOR
@menshealthza MensHealthSA @MensHealthZA

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MAN OF ACTION
WILDERNESS, WC
LOOKING TO UPGRADE YOUR TARMAC SESSIONS? This race injects adventure into those hard-
earned steps, rewarding your ability to conquer any terrain by serving up stunning vistas around every
bend. The Southern Cross Trail Run, known as SOX amongst its converts, is a three-day slog that’ll take
you through coast, forests and mountains. And seeking out a natural setting could do wonders for your
PB: recent studies compiled by the University of Exeter and the UK’s National Health Service have found
that outdoor exertions won’t just boost your physical health but could also bag you some mental benefits.
No surprise then that they’re recommending this “Green Prescription” to all their patients looking for
an instant pick-me-up. This year, SOX set off from its traditional starting line at the Fairy Knowe Hotel
in Wilderness, Western Cape. Missed your chance to take part? Visit soxtrailrun.co.za to snag your entry
into next year’s event. Doctor’s orders.
MH WORLD ASK
THE BIG QUESTION
I CYCLE TO WORK
even in a big city, the benefits of cycling
almost always outweigh the harmful effects
MOST DAYS NOW.

of air pollution. There’s no time limit to this,
unless you live in a city like Beijing or New
Delhi, where air pollution can overwhelm
HOW WORRIED
even the healthiest bodies.
If you’re still worried, there are ways you
can mitigate potential damage. One study
SHOULD I BE ABOUT
published in The Lancet found that people
who walked in a park improved their lung
function, while it declined in those walking
POLLUTION?
along a busy street. De Nazelle says that
cyclists can reduce exposure to air pollution
by 30% to 50% by choosing routes away from
bustling roads.
Depending on the distance between your
home and workplace, you can try running
along the pavement. “The pavement is better
than the bike lane, which is better than the
YOU’RE ASKING THE RIGHT QUESTION. road,” De Nazelle says. Or alternate between
Air pollution is underestimated as a health the two. Plus, it’s a nice excuse to buy a batch
threat, and has been linked to heart and lung of new cardio kit.
disease, high blood pressure and even cancer.
Those living in urban areas such as Joburg
(or Cape town or Durban...), where there
are more cars and other vehicles emitting
noxious gases, are at greater risk than others.
In Joburg, for example, particulate matter
in the air fluctuates between extremes of
WORDS: CHARLIE METCALFE | ADDITIONAL PHOTOGRAPHY: ROWAN FEE; GETTY IMAGES (COMMUTE); BEN SWEET UNSPLASH (THINK)
two times and six times higher than the
WHO guideline, according to IQAir.
However, Audrey de Nazelle, a senior
lecturer at Imperial College London’s Centre
for Environmental Policy, says this shouldn’t
scare you off your commute. (Unless your
doctor tells you otherwise; some people are
at greater risk than others.)
Air pollution and cardiovascular exercise
both act on the same mechanisms in
your body, De Nazelle says, “They kind of
counteract each other.” This means that,
IF THE FACTS SEEM

HAZY, LET OUR
EXPERTS GUIDE YOU

THE FITNESS FIX
DO I REALLY NEED
DIFFERENT SHOES
“My partner
FOR WEIGHTLIFTING says I’m ‘too in
AND RUNNING? my own head’.
What does that
You might get along just fine with mean, and how
IT’S LEGS DAY
a single pair, depending on how far
you run and how heavy you lift—but
can I fix it?”
TODAY... BUT I’M this is not just a consumerist ploy.
Jordan Shelley, head coach at training
STILL SORE FROM MY brand WIT Fitness, explains...
LAST WORKOUT. DO I
HAVE PERMISSION TO
SKIP IT, BOSS?
Today 07:24am
RUNNING
“Running shoes tend to be lighter in
Well, training sore muscles will
weight but heavier in cushioning,” Shelley
increase your injury risk, and it’s
says, “especially for the heel and toe.” This
unlikely you’ll be able to lift as
is important for protection and comfort
much as in your last session…
as your joints experience the impact when
your feet connect with the ground.
…but don’t skip it, shirker! Try MH rates: PUMA’s Deviate Nitro Elite 2
steady-state cardio on a bike running shoes. (R4 499, za.puma.com)
or head to the pool instead.
T
You can return to your regular
routine tomorrow. oo in your head means getting
lost in thought, overanalysing or
worrying a lot. When you’re stuck
Fair cop. But how can I stop in this state, it can feel like you’re
soreness hitting my progress? not even in the room to those around
you. Overthinking can cause us to miss
meaningful connections with people
Just don’t overdo it: try no CROSS-TRAINING and the intimate experience of what
more than eight sets on one Generic gym shoes are great for life can offer us in every moment.
muscle group in each session. multipurpose training that involves Observe yourself without judgment
sprinting, lifting and jumping. More
and you’ll soon catch yourself when
“rigid and blocky” pairs won’t be ideal for
Okay. Should I split my training intensive running, but if the odd 5K is just you’re zoning out. Then bring yourself
into muscle groups, then? one part of your overall fitness routine, back to the present. Pay attention to
they’ll work fine. MH rates: UA Tribase what’s happening right now. Notice
Reign 5 (R2 599, underarmour.co.za) the sights, sounds and smells. Take
a few deep breaths, or do something
Do two push and pull workouts
physical. Do whatever you need to
a week. Squats and leg presses
on push days, hamstring moves bring yourself back.
and deadlifts on pull days, with This moment unfolding right now
a day off in between. Go heavy is where life is truly lived. Not always
on day one, lighter on day two. in the stories you’ve always been
telling yourself. It’s where life’s magic
That way, you’ll always have happens. Remember, it’s okay to take
two rest days before training baby steps. Understanding yourself
the same muscle, and altering
WEIGHTLIFTING
Specialised weightlifting shoes are better is the start of a more balanced,
the load means you don’t hit
designed to prevent your ankles from fulfilling life.
identical muscle fibre types.
rolling, as well as increasing the range
Take it easy, okay?
of motion. “Their relatively wide, square-
Coach Nic
edged and hard soles create a more Associate Certified Coach
stable base that absorbs little force,”
Shelley says. MH rates: Rebook IN COLLABORATION WITH
Andy Vincent
@andyvincentpt AV Legacy Lifter II (R3 499, reebok.co.za)

MH WORLD FUN WITH POLLING
THIS MONTH IN
THINGS YOU’RE PSYCHED ABOUT...
What’s the hardest BEST BRAAI STRATEGY?
part of losing weight?
SMOKE IT SLOW COOK WOOD-FIRED COAL AND GO

1% 3% 60% 36%
Wanna be the king of coal (or wood)? Tap into Jan Braai’s tips, tricks and recipes on
page 74 and marinate them into memory before September 24th.
ARE YOU WORRIED

CALORIE LACK OF SLOW THAT YOU HAVE
DEFICIT WORKOUTS CHOCOLATE PROGRESS
LOW T?
38.5% 15.4% 15.4% 30.8%
Finding losing weight more difficult than keeping track of your
YES
53%
I’M GOOD, GOT
TESTED 22%
DON’T CARE
25%
loadshedding schedule? On page 90 we’ve got your boep-proof
blueprint with 31 smart ways to lose 7kg by summer.
Testosterone, the hero hormone

that’s been touted to do everything
from helping you get stronger to
living longer. On page 48, find out
ULTIMATE GETAWAY WHEN if “T” truly is the key to vitality.
YOU HAVE TIME OFF?

COASTAL MOUNTAIN SMALL TOWN STAYING
RETREAT ESCAPE CAPER HOME ARE YOU ABLE TO
54% 39% 2% 5% SIT STILL AND DO
NOTHING?
I AM ZEN ONLY IN NEVER
QUEUES
50% 16.7% 33.3%
For the 33% of you who can’t sit still
and do nothing, page 45 has the
science-backed reason you should be
FAVE NOODLE? doing less to have more. Trust us.
OLD-SCHOOL SPAGHETTI 42%

I’M A LINGUINE MAN 50%
RAMEN ALL DAY 3%
RICE NOODLES 5%
Only 3% of you are opting for

IMAGES BY GETTY IMAGES
Escape and master the elements (fire, earth, air and water) with ramen, but it’s time to change that
our ultimate adventure guide on page 64. Duffel bag packed and rock ‘n’ ramen with rad
and ready to go. recipes on page 36.

MH WORLD B E L LY O F F
A LIFE OF GLUTTONY. That was SHAINE DYERS

a distinct, long, snack-filled chapter
in Shaine Dyers’ life. “I was eating and OCCUPATION:
drinking anything and everything Business Owner (UniQ Industries)
I could get my hands on,” he admits. AGE: 30
“I was oblivious to the number of HEIGHT: 172cm
calories I was eating every day.” This WEIGHT (BEFORE): 118kg
mindless scoffing plagues many of WEIGHT (AFTER): 78kg
us, with Harvard Medical School
researchers revealing that a quarter
THE ULTIMATE
of guys underestimate how many
calories they’re chewing on. His meal feel more obtainable,” he says. Before
plan was effectively erasing his efforts long, he was hitting up to six strong
in the gym where he was still logging sessions per week, dividing his hours
RIG REBOOT
sessions most of the week. between cardio, HIIT workouts, weight
training and strength and conditioning.
THE WAKE-UP And he wasn’t just shifting plates at
Packing on the pounds, Dyers was the gym, his dinner plate also got
struggling: “My blood pressure had a facelift. He cut out sugar and dairy,
skyrocketed, I was lethargic and I was nixed alcohol from the menu and
SHAINE DYER’S DIET WAS UNDOING HIS experiencing sleep disturbances.” started counting calories with razor-
REPS IN THE GYM. HERE’S HOW THIS
To make matters worse, he wasn’t happy sharp precision. “My approach was
ENTREPRENEUR TOOK OWNERSHIP OF HIS
HEALTH TO SECURE A BETTER FORECAST. with what he saw in the mirror. Despite quality over quantity,” he says.
being a confident guy, that reflection was
enough to start eroding his self-esteem. THE REWARD
Dyers noticed an immediate boost to his
THE CHANGE overall health as the kilos melted away.
Dyers missed being active—properly “I also had consistently high
active. He shelved the excuses and energy levels throughout the day.
started testing the limits. In an effort I was sleeping and resting better, too,”
to hold himself accountable, he started he says. His transformation has also
signing up for cycling races and opened a few doors, giving him the
gruelling triathlons. That forced his chance to model and work with brands
WORDS: KIERAN LEGG | IMAGES SUPPLIED
hand, making him stay committed so like Bogart Man, Youthful Living,
that his goals were no longer optional LIFTFIT and Nutricon. That’s the type
but rather something on a calendar. of outcome only unwavering drive can
“Smaller milestones were imperative in secure, and Dyers kept his eyes on the
BEFORE AFTER this journey and helped the [end goal] try-line from day one.
HAVE YOUR OWN TRANSFORMATION STORY? EMAIL US AT [email protected]

Guest Coach
Parker Cote
For world-class personal trainer Parker Cote, there

are no quick fixes, only long-term solutions. Tap into
his hard-earned philosophy and foolproof advice to
make the kind of progress that actually sticks.
WORDS BY KIERAN LEGG

P H O T O G R A P H S B Y G A R R E T H B A R C L AY
HIS MOTTO:
GRADUAL PROGRESS,
LONG-TERM RESULTS
Guest Coach
Parker Cote
Enjoy the process; sustainable practices that’ll allow
that’s a motto them to live long, healthy and
US-based PT Parker balanced lives. “Anyone can restrict
Cote, 36, lives by. themselves temporarily to get short-
The Boston-based term results,” says Cote. “But I want
fitness fanatic to teach people ways to truly be fit
forged a name for life. That’s why he emphasises
for himself with gradual results—“It’s the only way to
tireless reps, an make lasting change,” he adds.
entrepreneurial He plots out a graph to illustrate his
spirit and an honest, zero-BS muscle- point. On the “x” axis there’s time,
building philosophy that pretty much and on the “y” axis, progress. The line
any guy can emulate. Through his snakes up and down as time marches
20-plus years honing his craft, he’s forward (it looks just like a 10-year
been careful to sidestep the trends, forecast for a unit trust fund). But,
viral hacks and instant fixes in favour despite the “ups and downs”, just like
of research-backed, thoughtful the aforementioned investment, the
progress. And it works (Exhibit A: the net result is a steady and, ultimately,
pictures splashed across these pages), climb upwards.
not just for him but for the countless “I call it the ‘15% incline grade of
clients he’s helped navigate their way success’,” he says. “Everyone naturally
towards their fitness goals. has their ups and downs, but as long
“I consider myself to be the as you’re making small positive
opposite of most trainers on a lot of changes consistently, it can add up to
levels,” he admits. “I notice plenty a huge positive change over time.”
of them try to impress clients by
putting them through needlessly
brutal workouts.” His thesis? Fitness THE MISSION
should be fun, and you should never Looking at Cote’s physique, you
expect to see results overnight. It’s would assume he’s a natural-born
why his studio—opened in 2015—is gym rat. But his muscular frame
still standing, even in the aftermath wasn’t handed to him the moment
of that old economic wrecking ball we he first stepped into a gym—it’s
know as the pandemic. the product of 15 years of serious “I WANT TO TEACH
PEOPLE WAYS TO BE
Fun isn’t a word you hear thrown discipline. He has, however, had his TRULY FIT FOR LIFE.”
around often in fitness circles. fair share of challenges, and we’re not
There’s not much space for the just talking about the round-the-clock
noun amidst extreme verbiage juggling it takes to run a business.
like “hardcore”, “no pain, no gain” “I have quite severe exercise-
and “gains, gains, gains”. But Cote induced asthma,” he says. “I never
stresses that finding that fun, in leave my house without my inhaler.”
whatever you do, is what will keep For someone in the fitness sphere,
you coming back. the words “exercise-induced asthma”
“A lot of trainers will repeat the may as well be kryptonite. But
same workout over and over again, Cote has adapted to his condition,
leaving their clients feeling bored and learning to manage its detrimental
not getting the results they desire,” symptoms—such as fatigue, chest pain
he says. That’s why he’s constantly and shortness of breath—so that he
decking out his studio with new can keep up the type of work it takes to
equipment—getting your sweat on engineer the body you see here.
should feel fresh, novel and intriguing, “I have a hard time doing traditional
not like you’re clocking in at the office. cardio,” think: treadmill or notching
This approach is part of a broader longer mileages, “but have been able
project; namely, teaching his clients to get amazing cardio workouts with

HIIT circuits, outdoor sprints and
incline treadmill walking.”
They don’t aggravate his
condition… much, but it’s an
important lesson to the rest of us
to nix the pre-session excuses from
our schedules. “Instead of using it
as an excuse, I have tried my best to
navigate around it,” he says.
That’s some serious motivation.
Motivation can be powerful, but
it’s also unpredictable. That’s why
many of us find ourselves standing
still, waiting for that moment of
inspiration to strike, that driving
force that finally kicks us into higher
gear. Sometimes we feel the push,
but more often than not, there’s no
galvanising moment: just you on the
couch skipping another workout.
If you’re stuck in a rut, Cote
recommends interrogating your
intentions: “Why do you want to
work out in the first place? Everyone
has their initial reason to go to the
gym, which is usually an [aesthetic
pursuit], but once you stick with it
IF YOU’RE for several months or years, you will

find that the reasons that keep you
ONLY THERE
in the gym working out regularly are
different from the reason that got you
there in the first place.”
TO LOOK So, what does he mean? Well, if

you’re only there to look good for
GOOD FOR
others, your commitment to the
broader cause might be limited. But
stick with it, and you may find that
OTHERS, your “reasons” change. What was once

a sweat-fuelled campaign to prop up
YOUR
your vanity has now become your place
to mentally unwind, bust stress and
COMMITMENT
steel yourself for the workday ahead.
However, you might also not be the
gym type, admits Cote. “Motivation
TO THE
is going to ebb and flow for everyone.
For guys who can’t get excited about
BROADER
the gym, or don’t naturally find it fun,
I’d recommend doing something to
dramatically switch things up.”
CAUSE MIGHT His prescription: join a new gym

for a change of scenery, try different
BE LIMITED.
equipment or add a few new moves
into your (rep)ertoire. Not working?
Head outside for a yoga session or trail
run. Even simple fixes like making
a new playlist or downloading a fresh
podcast can inject a bit of novelty into

Guest Coach
Parker Cote
your stale routines, says Cote. After
all, the definition of gym-sanity is
doing the same moves over and over
again and expecting different results.
“To get results, you have to be
disciplined, dedicated and work hard,”
he adds. “But it should be fun. I know
some fitness people who take it way too
seriously and it seems to take away from
their life enjoyment when a healthy
lifestyle should do the opposite.”
THE MENU OUTSIDE

VIEW
Muscle isn’t just a one-sided formula.
Sure, those reps are crucial, but
the way you eat, and recover, will
also ensure that gradual progress “Being a fit is about much
more than just gym
sticks. Unsurprisingly, for Cote,
workouts,” says Cote.
“sustainability” isn’t just a mantra “They might provide
for the gym, it’s the basis of his the foundation, but
complementing gym
meal plan, too.
sessions with outdoor
“I only do things that I know I can and protein bars or eggs and avocado activities makes the
maintain long-term,” he says. While “A CHEAT MEAL for an instant dose of those fabled—and approach feel holistic and
CAN HELP BOOST fun—and less monotonous.”
he’s a proponent of eating clean, he YOUR METABOLISM
oh-so-necessary—healthy fats.
Here are a few ways you
knows that platefuls of dry chicken AND GIVES YOU But he credits the longevity of his can nurture your gym goals
and wilted veggies will only tank his A MUCH-NEEDED diet to those cheat meals, a moment and mind out in nature.
BREAK FROM
motivation. So he keeps it varied, EATING CLEAN.” to break his fast and really indulge.
rotating out proteins and starches so “A cheat meal can help boost your
that his daily fare always feels fresh. metabolism and gives you a much-
MOUNTAIN BIKING
He also believes in weekly cheat needed break from eating clean,” says
+/- 680 calories
meals—a hard-earned reward for his Cote. His advice? While a cheat meal burnt per hour
discipline at the dinner table: “But for can help, a cheat “day” is going to • Improved Heart Health
• Better Coordination
the cheat meal to be effective, the rest derail your fitness campaign.
of the week needs to be clean.” “Also, aim to eat it earlier in the day
His diet is based on lean protein as it’s more likely to get used as energy
sources like fish, eggs, chicken and as you go about your day,” he adds.
YOGA
steak. Fruits and veggies step in to While you might be eager to adopt his +/- 400 calories
make up the majority of his carbs, approach immediately, Cote is quick burnt per hour
• Reduced Stress
but he likes to include grains and low- to caution on the perils of “trying to
• Better Sleep
glycemic variants like wholewheat do too much at once”.
bread, brown rice and black beans. He’s “Getting on a clean eating plan that
never counted calories, by the way: “It’s you can maintain takes a while,” he
stressful,” he says. “I tell clients and says. “The body hates rapid change, so HIKING
friends often, if you can’t agree to do it I’d recommend gradually integrating +/- 60 calories
burnt per km
for the rest of your life, it probably won’t positive changes.”
• Improved Bone Health
be a lasting part of your routine. In a world of extreme makeovers, • Decreased Anxiety
“After workouts, I opt for high- a “gradual” approach is refreshing. If
glycemic, fast-digesting carbs for you take anything away from Cote’s
enhanced muscle recovery, paired with story, it’s that making just a few small
a fast-acting protein like a whey shake,” changes and sticking to them will SURFING
+/- 650 calories
he says. “I’d say I aim to eat around yield the type of long-term outcomes
burnt per hour
three to four meals per day, varying that no trend can touch. • Improved Circulation
in size and maybe a snack or two in “If you build your body slowly, you • Full-body Muscle
between.” His go-to snacks? Cashews keep the results you earn,” says Cote.

CHANGE FOR THE BETTER
CALVIN FISHER EXPLORES FOUR CARS THAT HAVE RECEIVED

SOME MAJOR OVERHAULS TO COMPETE IN THE 21ST CENTURY.
AND ONE WITH SERIOUS 22ND-CENTURY ENERGY.
MY JOB HAS GOTTEN EASY. I mean, really, really easy. I refer to my

duty of reviewing new cars, where just over a decade ago there was some
skill involved. Some cars were good, others were bad and I could say as
much. Now, they’re all essentially pretty components, with my criticisms
tantamount to nitpicking. Sure, there was a blip on the radar when Chinese
cars first entered the market, unsafe boxes on wheels that smelled of glue
and paraffin. But even those have since improved to the point where again,
any complaints from my side would come across as nagging. Cars are
generally great, but I’ve found four that are bloody excellent.
Four
Wheels
for the
Future
Ford Everest Sport
I cannot recall any other vehicle

in the history of motoring that has
ever, in just three generations
gone from “well, this also exists”,
to “I simply need to have it”. The
initial Everest was a Ford Ranger,
beaten and massaged into the
profile of a Toyota Fortuner.
It received the seven-seater
treatment and little else by way
of consolidation. And one can
assume that after the engineers
clocked out, the designers were
given a solitary Friday afternoon
to style the damn thing. It was
practical, capable and as desirable
as a hangover. The second-
generation Everest, much like the
Ranger of its time, was a much-
improved affair. Bigger, better
and bolder on the road and gravel,
this model got noticed, and
South Africans responded. But
then came the 2023 makeover.
Never mind an overhaul, the latest
Ranger and Everest were larger,
Mzansi-built entities. Behemoths,
and again the public took note.
The Everest was no longer content
with competing with the Fortuner,
and now has what it takes to
bloody the nose of a Prado as well.
It is massive, exceptionally well-
appointed and blessed with a very
robust lineup of powertrains. Take
this 2.0L Bi-Turbo Diesel Sport
model for example—at R936 000
it comes absolutely brimming with
toys. Add to that the fact that it
has plenty of 4x4 ability and
a pumped-up aesthetic that
delivers unbridled curb presence.
We. All. Want. One.
Lucky Number
Seven
BMW 7 Series
Reenergised Classic
Yes, the styling might be divisive, but there’s no
denying that the new flagship Bimmer has an immense Volvo C40 Recharge
presence. I’m firmly in the camp that loves it: those
long imposing flanks, ornate grille and lamp jewellery. Since the early 2010s, the Swedish car mafia (Volvo) has produced some of the
It delivers Rolls-Royce apeing opulence at half the most elegant whips on our road. Think of the advent of the V60, S90 and eventually
price and stuns when powered by fossil fuels or XC40. Before that, they’d had a reputation for three-box sedans and wagons, but
electrification. But it’s only when you clamber aboard the generation received restyled (macho) Volvo logos perched upon chrome
that you truly encounter the 7 Series’ finest finery. grilles. These were flanked by futuristic lamp clusters and fine details aplenty.
BMW has pulled ahead with living space, this one being Styling grew tauter and, overall, we were enthralled by what now seemed to be
particularly special. From its customisable, illuminated a real rival to the Germans. For the first time perhaps, BMW, Audi and Mercedes-
dashboard, ambient and general mood settings, the Benz had to truly contend with the Swedes. They might not move large numbers
richness of its materials and all-round ergnonomics. of tin in SA, but they’re universally beloved. Fast forward to just now and it’s
It is a tactile joy, that feels futuristic but pragmatic the era of the EV, with few manufacturers as prolific and visionary as Volvo.
and spills over with technology and mod-cons. I recently spent some time in their latest electrified darling, the C40 Recharge.
Naturally, driving pleasure remains at its heart, It’s a conventional hatch-cum-coupe but with a potent electric powertrain
so you can anticipate handling dynamics and underpinning it. I refer to a 300kW, 660Nm twin-motor propulsion setup good
performance beyond what you’d expect in a saloon for a 0-100kph in just 4.7 seconds. It’s gorgeous, practical and environmentally
over five metres long. Yet, the chauffeured experience conscience thanks in part to a complete lack of animal hide; opting instead for
might trump this thanks to a lavishly appointed rear, a recycled polyester
with an optional theatre screen, seat articulation, micro-tech material.
massaging, heating and more. A two-million-rand It does that without
sticker price is a fortune, yet here, it feels wholly feeling compromised,
justified. The Mercedes-Benz EQS for example, costs and instead quite
about the same and occupies a similar position as the special, is a marvel. And
flagship—yet, felt old-fashioned and overly restrained what’s more: this won’t
in comparison. This, despite having the difficult task be the last special Volvo,
of ushering in the marque’s electrified future. Which they’re a manufacturer
I think the i7 (fully electric 7 Series) does a better job of. worth watching as
Few cars feel this special, period. motoring evolves.

MH LIFE DRIVE
BACK TO THE FUTURE

Meet Dee, also known as Digital Emotional a basic HUD (head-up display)
Experience, BMW’s latest i Vision Concept slid into view on the windscreen
car. But you can think of it as the 3 Series of glass. In this minimal iteration, the
the very-near future. First, you’ll notice its information was mostly on par with MOTORING MEETS THE
METAVERSE WITH THIS
minimalist-futurist aesthetic, then, that it also what you’ll encounter in modern
FUTUREPROOF RIDE
has a “digital” paint job allowing you to change BMWs. But it soon bloomed with
its colour and graphics via an app. Also, it the next level of augmentation,
features an exciting, augmented operating with more info being unleashed across the colour and detail, faithful to reality in terms
system dubbed 0S9, that will transform the glass, live information somewhat encroaching of the hard geometry and geography. But
user experience we have into the sci-fi flick onto my peripheral view yet, somehow, in visually, you could replace your environment
we deserve. Another EV then? Well, yes, but a non-invasive way. The data was depicted with a race circuit, forest, hell—the ocean floor
what’s under the bonnet isn’t tied to this tech. vividly and with great clarity as we drew or Mars. With my mind, resoundingly blown,
Rather, climbing aboard is akin to stepping into content from the metaverse in a manner that I could imagine the gamification of the driving
the future. First, she (Dee) greeted me, popped terrified the cynic in me but allowed my inner experience, with GPS navigation arrows being
open her cabin doors and upon dropping a nerd to revel. And then we were treated to replaced by wind-blown leaves and ambient
cheek into the driver’s pew, with a friendly and the final layer of technology. It culminated cues. So, fewer flashing lights, and more gentle
warm voice instructed me to start the car up by so quickly and overwhelmingly, like the last persuasion. It feels like we’re standing at an
thumbing a glowing prompt on the dashboard. five minutes of Luc Besson’s Lucy. The world intersection between motoring and gaming,
Then came the augmented experience, outside was almost completely rebuilt in vivid and the mind boggles at the possibilities.
to lairy rear-wheel drivetrains. Sliding aside,

and many decades on, the Japanese marque
has had a series of glow-ups, generational
improvements that have made its cars
contemporary and dare we say, quite sexy.
Much like Volvo, Lexus has become the anti-
Teuton. And the NX, a proper foil to the likes
of the BMW X3, Mercedes-Benz GLC and Audi
Q5. It can be had in a variety of trim levels
and with a bevy of engines, some hybridised,
others turbocharged, delivering anywhere
between 152kW/243Nm and 205kW/430Nm.
The latter being the turbo’d 2.4 litre (such as on
the F-Sport) at R1.2-million. Coincidentally, the
The Next Generation same price as the Volvo. It’s good for 0-100kph
in just 7 seconds, so, quick—but doesn’t
compromise on the SUV things, such as
Lexus NX a capacious living space. It also doesn’t forfeit
LEXUS IMAGE: CALVIN FISHER, REST SUPPLIED
in the style category, thanks to its 20-inch alloy

hoops residing in each sculpted arch. The NX
One cannot discuss a modern Lexus, without conceding its stodgy overall is something of a sculpture, all samurai creases and dynamic
past. Old-fashioned, your grandparents’ car, the sort of following you’d lines with a bluff front end that means business. Despite being a young
garner when all you made were lounge-like sedans. Indeed, the brand nameplate (circa 2014), and this 2023 model not exactly being a radical
used to have a reputation for appealing to a more mature audience, departure from that first silhouette, I have to admit that it now feels honed
experiencing a mild uptick in street credibility when the youth to perfection. Everything that made the NX stand out has been improved
discovered that many of them had respectable engines mated upon, if not overhauled.

THE HEALTH SNOB’S GUIDE TO
RAMEN
PLEASINGLY SIMPLE YET INVITINGLY
COMPLEX, RAMEN IS THE DEFINITION
OF HEALTHY COMFORT FOOD.
HERE’S HOW TO USE YOUR NOODLES.
01
SLURP’S UP
One of the world’s best-loved Japanese dishes, ramen has
been popular for more than a century. And it’s endlessly
customisable, too, says Tom Moxon, executive group chef at
Bone Daddies, a spot that’s been serving it up since it opened
its doors 10 years ago. Here are the ingredients to know.
A SOYA EGG
Boiled and marinated in
soya sauce, water and
STOCK ANSWERS
sugar (see right for The key to a great broth,
instructions), these eggs according to Moxon, is six hours, topping up with
—like any—are a great bones, roasted in an oven to water as necessary.
source of protein and
fat-soluble vitamins. bring out maximum flavour. For a veggie version,
They also add a tangy-salty The collagen and connective Moxon replaces the chicken
note to the finished dish. tissue will make the stock with 50g of dried shiitake
Make a batch and add thick and gelatinous, as well and simmers for just one
them to stir-fries, too.
as adding useful nutrients. hour. “Some charred, fresh
Add 800g of roasted bones, thyme will add a smoky
B DRIED SHIITAKE wings or even a chicken depth of flavour, too,” he
These aromatics provide carcass to a pot with 1.5L of adds. Another of Moxon’s
a concentrated mushroom
water. Moxon also adds three hero products is a spoonful
flavour—and a little goes
a long way. Hydrate in boiling dried shiitake mushrooms, of miso paste. Short on
water to release their potent 10g of sliced ginger and 25g simmering time? Roast
umami note. Shiitake also of onion, spring onions or your aromatics in the oven
have impressive anti- leeks. Simmer for at least before adding to the pot.
inflammatory and antioxidant
benefits, even in small doses.
C RAMEN NOODLES
“Traditionally, there are rules
about which noodles go with
which broth, but it really
comes down to your own
preference,” says Moxon.
Ramen noodles are made with
kansui, an alkaline solution that
gives them a sort of mineral
taste and chewiness.
D BONITO FLAKES
These are tissue-thin shavings
of fish (usually tuna) that have
been fermented and smoked.
Bonito flakes pack a rich
savouriness, and taste
somewhere between anchovy
and bacon. They’re also
a source of selenium and
B vits. Best sprinkled on your
broth once it’s off the heat.
SEP/OCT 2023
MH LIFE FOOD
03
SOUP-ER
BOWLS
With your broth prepped,
now it’s time for the fun
part. Moxon likes to keep it
simple (try seared chicken
breast and baby corn), but
here he shares four quick
recipes with a little more
complexity. Chopsticks
at the ready…
A B
JERK RAMEN SALAD SPICY MISO MUSHROOM RAMEN

SERVES 4 METHOD SERVES 4 METHOD
CRACK ON 500G CHICKEN BREAST
300G COLESLAW MIX
Mix the dressing ingredients
together, then chill in the
MISO TARE (RIGHT)
500G TOFU, SLICED
For the tare, blitz 200g white
miso, 50g gochujang paste,
WITH IT
Make a perfect
1 PIECE RIPE PLANTAIN
fridge. Season the chicken with
extra jerk seasoning, then grill; 400G MIXED MUSHROOMS
1 tbsp sesame oil, 3 tbsp soya
sauce, 3 tbsp mirin, 20g ginger
400G COOKED RAMEN rest for 10 mins before slicing THYME, TO TASTE and 20g garlic in a blender until
soya egg with FOR THE DRESSING into 1cm-thick strips. Finely 1.25L MUSHROOM BROTH smooth. Marinate the tofu with
WORDS: CHRIS MANDLE | PHOTOGRAPHY: JAMIE LAU | ILLUSTRATION: BEN MOUNSEY-WOOD
Moxon’s tips slice your slaw veg, then peel 100g of the tare for 1 hr, then
200ML SOYA SAUCE 400G COOKED RAMEN
the plantain and slice 1cm- sear in a hot pan. Sauté the
120ML RICE WINE VINEGAR thick. Fry until golden. Divide 200G BEANSPROUTS mushrooms in oil with thyme
100ML MIRIN the cold noodles and chilled 2 SPRING ONIONS and salt. Divide the broth and
1 TBSP SESAME OIL dressing between four bowls 4 SOYA EGGS remaining tare between bowls
12G JERK SEASONING and mix well. Top with chicken, and whisk. Serve with noodles,
slaw and plantain, then garnish tofu, beansprouts, sliced
with pickled scotch bonnet. onions and eggs.
01/ Lower six

eggs into a pan of
boiling water; leave
them to cook for
7 mins. Drain and
dunk them in a bowl
of iced water to
stop them cooking
any further.
C D
YUZU-SOYA PORK RAMEN THAI TUNA RAMEN

SERVES 4 METHOD SERVES 4 METHOD
YUZU TARE (RIGHT) Whisk the yuzu tare ingredients: FISH TARE (RIGHT) Start with the tare, as before: 5
100ml soya sauce, 2 tbsp mirin, 1 tbsp soya sauce, 4 tbsp lime
500G PORK FILLET 500G SUSHI-GRADE
tbsp yuzu juice and 12g yuzu TUNA FILLET juice, 2 limes, 2 tbsp fish sauce, 2
100ML SOYA SAUCE kosho. Marinate the pork in 100ml tbsp mirin. Season the tuna, then
1.25L CHICKEN BROTH soya sauce for 1 hr in the fridge, 2 CORNCOBS sear in a hot plan for 5 to 10 mins
400G COOKED RAMEN then fry for 6 to 7 mins each side. 1.25L CHICKEN OR each side. Rest it for 1 hr before
Let it rest 10 mins while you prep MUSHROOM BROTH slicing 1cm thick. Boil your cobs
200G BEANSPROUTS,
BLANCHED your veg, then slice the pork into 400G COOKED RAMEN for 10 mins, pat dry, then char the
1cm pieces. Divide the tare and ¼ BUNCH CORIANDER, outside with a blow torch or gas
200G TENDERSTEM
BROCCOLI, COOKED
hot broth between four bowls, CHOPPED hob. Slice off the corn. Dish up
then drop in the noodles, 1 GREEN CHILLI, SLICED your broth and tare, then add the
4 SOYA EGGS beansprouts, broccoli and pork. noodles, tuna and corn. Garnish
2 SPRING ONIONS 40G RED ONION, SLICED
Finish with the soya eggs and with coriander, chilli and onion.
spring onion.

FIND YOUR FIGHT STYLE
MOST PEOPLE rely on one of these when
conflict arises. See which best describes you:
VENTING
SOME PEOPLE, like me, want to express their
anger and keep bashing it out until a solution
is reached. To paraphrase a common saying,
there are three sides to every argument: yours,
mine and the truth. There is no objective truth.
The fighter who is solution-oriented wants to
get to an answer and is often overly focused on
facts. It’s natural to want to solve the problem,
but if this is you, you need to remember to slow
down and make room not just for facts, which
are often up for debate, but for both sides of the
story and for two sets of emotions: yours and your
partner’s. Watch out for unfiltered talking—in
your eagerness to wrap things up, you might
overwhelm your partner with too many ideas and
approaches. Don’t rush to an answer. First, you
and your partner will need to agree about what
issue you’re up against. Only then can you look
for solutions together.
HIDING
SOME PEOPLE shut down in an argument.
The emotions are just too strong, and you need
FOR THE OF
space. You need to process. You either go silent in
the middle of the argument or leave the room and
have to regroup before continuing. The person
who withdraws doesn’t want to contemplate
solutions in the heat of the moment. They aren’t
ready to hear them and may grow more annoyed if
their partner pushes for a quick resolution. If this
is your style, take the time and space you need, but
don’t use your silence as a way of doing battle.
FIGHTING, DONE WELL, BENEFITS RELATIONSHIPS. IN HIS
NEW BOOK, 8 RULES OF LOVE, PODCASTER AND FORMER
MONK JAY SHETTY EXPLAINS HOW TO HAVE THE KIND OF EXPLODING
FIGHTS THAT ULTIMATELY BRING YOU CLOSER. SOME OF US can’t control our anger, so we
erupt with emotion. This response takes a great
EVERY COUPLE ARGUES—OR SHOULD. No matter how compatible you are, toll on relationships, and it’s a behaviour you
living in conflict-free bliss isn’t love; it’s avoidance. But how do you argue in a way that’s should make a concerted effort to change. If you
not just having the same old fight every time? Knowing your fight styles—how each of you fall into this category, you must work on managing
processes conflict—makes it easier to get a handle on your arguments and helps you stay your emotions. This might involve bringing
neutral. My wife, Radhi, and I have completely different styles of arguing. I want to dive in outside resources to help you with anger
in and talk it out, whereas she wants to collect her thoughts and cool down a bit before we management. Or you can make a plan with your
speak. I’m eager to find a resolution, while she wants to take a break; decompress and think partner during a time of peace, deciding that the
through the issue on her own before reconvening. Understanding this about each other next time you fight, you agree to take a time-out.
stopped me from feeling hurt when she would go quiet during an argument, and it stopped Figure out what would work best for you: perhaps
her from being annoyed when I would want to discuss an issue at length. Identifying your going for a run, taking a shower or otherwise
partner’s fight style and your own is the first step towards fighting for love. letting off steam.

MH LIFE RELATIONSHIPS
HOW TO WORK WITH YOUR STYLE

ONCE YOU’VE IDENTIFIED your fighting
style, talk to your partner about it. What do they
think theirs is? Based on your styles, create space
for each of you to be angry and make a schedule
that lets you deal with it properly.
JAY SHETTY
Even if you trained as a monk, wrote a best-selling book called Think Like a
If one or both of you like to vent, Monk and are the chief purpose officer of the Calm app, life isn’t all om and
deep breaths. For JAY SHETTY, it’s more about interviewing people for his top
the other might need more time and space to
health podcast, On Purpose; tending to business; managing speaking
process. Just because one person isn’t ready engagements; travelling; writing; and teaching online courses. Here’s how
doesn’t mean they don’t love the other, and they he does it all and still hast time to reflect. —as told to Marty Munson
should reassure their partner of this. Make sure
you know each other’s process before the next
argument so that your different fight styles don’t
6:00AM 9:05AM
become the reason the fight escalates. Look happens. To define
his priorities when
to develop your self-expression, but allow yourself
TAKE NOTE OUTIES OR INNIES everything seems
the time you need to decompress and think before The first thing “Getting your brain urgent, “I ask myself
trying to address the issue. If you both like to he sees is a pink to switch from three questions: what
vent, this can work well if you’re doing so in an sticky note that a creative meeting needs to be achieved
intentional way, with the goal of overcoming the reads, “What are to a data meeting is today? What needs
you grateful for?” like trying to drive to be achieved this
issue together.
So instead of first across [Joburg] at week? And what
thinking, ‘I’m tired’, lunchtime,” he says. needs to be achieved
If your partner needs to retreat, he might think, ‘I’m “No matter how well this month? I also give
let them go. Withdrawal may feel like grateful I got some you planned, it’s myself permission to
a punishment, but that’s not necessarily their sleep’, but I’m going going to be hard and say, ‘This doesn’t need
to go to sleep earlier take a long time.” to be completed at all.’”
intention. It’s an emotional reaction. If you
tonight. This sets the So he defines some
need to withdraw, say so. If one or both of you
want space, plan to talk when the two of you
day up better and
prompts him to ask
days as outward
days (meetings,
7:30PM
DO SOMETHING
are ready. Make good use of the extra time what shifts he can being on camera)
He tries not to work
this gives you. Instead of allowing yourselves make to be even more and others as inward
in the evenings.
grateful tomorrow. days (being with just
to get even more worked up, remember that Since he and his wife
his team). Days get
6:05AM
you are on the same side and try to distill the don’t like the same
further designated as
workouts, they’ll take
issue to its core so that when you return to the finance days, creative
NO SCROLLING walks after dinner or
conversation, you can articulate what you and days, etc.
To keep from looking go to a local spa with
10:55AM
your partner are up against. at his phone, Shetty cold plunges and
listens to music, infrared saunas. About
If your partner is explosive, nature sounds or SCHEDULE FREE TIME once a month, “I’ll
encourage them during a period of calm to work a guided meditation. On back-to-back have a friend or two
“I’ve tried to not do meetings days, over, and we will just
on their behaviour. The same is true if you are both
anything else but “I try to book 25- and play FIFA all night. It
explosive. During an argument, you can simply say, brush my teeth, but 55-minute meetings. makes me feel like a kid
“We’re not going to come to a solution when either that can get pretty That gives me time to again,” he says.
of us is upset. Let’s talk when we’re ready.” boring after a few stand up, stretch, get
You don’t need to avoid fighting to have days,” he says. hydrated and look into
the distance and give
9:30PM
6:15 TO 9:00AM
a good relationship. Love built on honesty and CHECK IN
my mind some space.” AND CHECK OUT
understanding is deep and fulfilling but not
1:30PM
MEDITATE AND MOVE Shetty checks in with
necessarily peaceful. Rather than looking at an
Shetty continues himself on what he
argument like you’re taking sides against each didn’t do that day
through his morning DEAL WITH
other, frame the conversation as if it’s the two of TIME acronym. After DISRUPTIONS and how he needs
you taking on the problem. Keeping this concept thankfulness and Shetty schedules to edit tomorrow
insight, he meditates everything, including accordingly.
GETTY IMAGES
in mind and respecting each other’s fight style

for about 90 minutes, lunch (usually Then he does a short
helps you fight the issue together instead of
then exercises for a vegetable bowl). meditation to pave the
fighting each other. But then the day way to sleep.
about an hour.

MH LIFE DRINKS
DECK IT OUT
Add fresh fruit,
like blackberries
or sliced peaches,
to the shaker,
HALF LEMONADE, HALF ICE TEA— then garnish with
THE ARNOLD PALMER IS A CLASSICALLY fresh herbs.
STRAIGHTFORWARD NON-ALCHOLIC DRINK.
THAT DOESN’T MEAN IT HAS TO BE BORING
(OR THAT YOU HAVE TO SHELVE THE LIQUOR).
BY SUSANNAH SKIVER BARTON
The Naked
Arnold Palmer
First off, bring the sugar
count waaaay down.
Go unsweetened on the tea
and lower-sugar on the still
lemonade (Sir Juice’s option
has 12g sugar per 100ml).
Then shake. “Tea has
a tendency to aerate really
well and get nice and frothy,
and it just creates a really
awesome drinking
experience,” says Harrison
Snow, co-owner and
beverage director at TRADE THE TEA
Lullaby in New York City. Try using robust
Earl Grey, lemon
herbal tea or even
HOW TO MAKE IT: smoky Lapsang
souchong to
Shake 125ml unsweetened shift flavours.
ice tea and 125ml still
lemonade with ice. Strain into
a glass with fresh ice and
garnish with a sprig of mint
and a lemon wedge. SKIP
ALL THE SUGAR
Pour 125ml
unsweetened ice
tea into 125ml
unsweetened
sparkling lemon
water.
SPIKE IT! VACHELLIA PREMIUM SIX DOGS HONEY 1792 SMALL

PHOTOGRAPH BY CHELSEA KYLE
VODKA, R400 LIME GIN, R530 BATCH, R510

Add 30ml Seven times distilled, this A base of Karoo With fruity notes, a hint of
of any of clear liquor has a creamy honey matches well maple syrup and a peppery
these to the and clear texture that’ll with the lemonade’s finish, this bourbon will
recipe above. mesh with your mix. sweetness. bring out the tea’s flavours.

W H E R E S T R E N G T H M AT T E R S M O S T
15°C OR LOWER IS THE

SWEETSPOT WHEN
IT COMES TO
A GOOD SOAK
FROM CELEBRITIES TO STRESSED-OUT

DADS, IT SEEMS LIKE EVERYONE IS WADING
THROUGH THE ICE TO THAW OUT BODY
AND MIND. ARE YOU READY TO TAKE THE
PLUNGE? WE LIFT THE LID ON ICE BATHS,
COLD WATER AND FRIGID CLIMES TO FIND
OUT WHETHER A DEEP FREEZE CAN TRULY
GIVE YOU A NEW LEASE ON LIFE.
BY KIERAN LEGG

M H H E A LT H BODY & MIND
TAKE A DEEP BREATH adoption of the practice across all sports, from
before flipping on the cold water. It’s
the heart of winter, and the warm spray
rugby to tennis and Formula 1. Ultimately, the
decision on whether to take a dip or not boils
“There is
splashing from my showerhead has
been a brief reprieve from another
down to personal preference.
But what does all this mean for the average
no other
blistery, bitter Cape Town morning. Joe? Someone like me who trains three to four health
modality
Almost instantly, hot water is replaced with times a week and isn’t tackling gargantuan feats
a flurry of (what feels like) glacial rain. Insanity— of endurance regularly. According to Van der
that’s what my brain tells me, a primal instinct
that compels me to step out from under the crisp
Meijden, it’s the general populace that stands to
benefit the most from an immersive experience. that
cascade. But I’ve been pushing up against that
fight-or-flight response in the past few weeks.
“Our lifestyles are very inflammatory,” he says.
From the food we eat, to the strain we put on our combines
Last week I swam in 13°C water in Camps Bay’s
tidal pool. The week prior? I was submerged in
bodies craning over a desk all day, to the diseases
and ailments running rampant and undetected,
mindset
Spar-sourced ice tipped liberally in my bathtub for
a DIY plunge that put me in a state of shock. But
we’re prime candidates for cold exposure.
“These are all factors that can be affected by
training,
something is starting to happen: I’ve braced myself
for some serious suffering as the shower shifts
cold, and that’s why I think the ice bath trend
has really started to pick up,” he says. “Plus, it’s
breathwork
into the blue, but there’s part of me that revels in an easy thing to do.” Well, mentally it can be and cold
the sudden dip in mercury. That almost zealous
devotion to so-called cold therapy, an adrenaline-
fuelled pursuit of near-freezing temps—yeah,
a challenge, but rarely are we offered some
serious health benefits (on tap) and all we have
to do is hunker down in a bath.
exposure.”
I’m starting to understand the appeal. Plus, when you start to wade through the ice,
you might discover that the perks of these
ICY ORIGINS waterworks aren’t just skin-deep.
Ice baths are nothing new. Performance athletes resilience like nothing else.
have been taking the plunge for decades, tapping THE ICEMAN “There is no other health modality that
into the power of frigid temps to accelerate their If you haven’t heard about Wim Hof, you combines mindset training, breathwork and
recovery times. This cold exposure helps reduce might’ve spent the last five years living under a cold exposure,” she says of the Wim Hof
inflammation, altering how blood and other rock. The eccentric Dutch national dominated method. “They work together and reinforce
fluids flow through the body. So when you headlines with his daredevil feats of cold each other for some real mental health
submerge, your blood vessels constrict; and when immersion, from running a half marathon across benefits.” On the research front, we’re at the
you re-emerge, they open back up. the Arctic Circle barefoot to spending 112 tip of the iceberg of what cold immersion can
That process—manually—helps flush out minutes covered under a layer of ice cubes. Seems do for your mind. One study found that cold
metabolic waste in the wake of a gruelling inhuman, right? Well, no. He’s been vocal about exposure can help reduce your stress levels,
workout, says Wimpie van der Meijden, his belief that anyone can follow in his (bare) while another—from the Virginia
a physiotherapist and recovery specialist at footsteps. The secret: the Wim Hof method. It’s Commonwealth University School of
The Athletic Recovery Centre. “For athletes, an approach supported by three distinct pillars: Medicine—discovered that even just taking
that’s like magic because they’ve got a small commitment, breathwork and cold therapy. regular cold showers could act as a powerful
amount of time to get ready for the next race, Jolanie Grobbelaar is a certified Wim Hof treatment for depression. Further research
match or game, and inflammation takes time,” instructor living in Sedgefield. She trained suggests that cold exposure may even be able to
he adds. “They need to get refreshed fast, and with “The Iceman” in Poland, putting in hard improve your focus and awareness by spiking
hopping into an ice bath can get them there.” reps to earn her coveted qualifications. (If the secretion of the hormone norepinephrine.
A study in the International Journal of you’re interested, you can schedule a workshop During my adventures in cold therapy,
Sports Physiology and Performance looked with her at forgedbynature.co.za). Her cold I definitely noticed a mental boost after
into the effects of cold-water immersion on conversion was like an awakening, and she emerging from my chosen tundra. And the best
top-level rugby players. The authors concluded takes weekly plunges in the outdoors for part? These effects seemed to persist for hours
that the practice could help reduce fatigue and a “natural high” no other practice—not even after I had immersed myself in the ice.
YANN ALLEGRE UNSPLASH
pain. Other research has supported these exercise—can replicate. Van der Meijden adds that those effects
findings, but there are also plenty of studies Where high-performance athletes turn aren’t short-lived: a plunge (in appropriately
that maintain that cold plunging’s edge over to ice baths for an accelerated recovery, cold water; think: below 15 degrees) can result
other recovery methods is “barely significant”. Grobbelaar says the true power of the cold in elevated dopamine levels for up to four hours
That hasn’t slowed down the widespread comes from its ability to ramp up mental after you’ve taken a dip.

M H H E A LT H BODY & MIND
COLD COMFORTS
“I was hooked after my first attempt,” says Ricky “It’s also a part of the day
Delacour, the co-founder of Renesis. His company
sells fully automated luxury ice baths, providing a
where I can escape stress
permanent (and convenient) solution for those
looking for colder comforts. While he’s quick to
and unwanted fatigue.”
sing the praises of cold immersion’s recovery
repertoire, he believes the secret behind seconds exposing yourself to lower temps. You’re in icy water, he’s able to tap into a place of
plunging’s mainstream success is the plethora of aiming for around two minutes of exposure by the unparalleled focus and control. “Mentally, I feel
mental health benefits a quick bath can provide. end of this period, so you’ll need to steel your mind much more proactive and awake after an ice
“Regularly subjecting yourself to cold water is for some serious discomfort. That means focusing bath,” he adds. “It’s also a part of the day where
mentally challenging and requires discipline,” he on relaxing your breathing with long inhales and I can escape stress and unwanted fatigue.”
adds. “Overcoming these challenges leads to longer exhales. (Wim Hof style!) I must admit, I was skeptical of this new ice
increased resilience and willpower.” “Cold showers are really the simplest way to age. It seemed like a fad, fuel for overly edited
So, how should you get started? Well, you start,” says Delacour. And, when you’ve TikToks and Instagram reels, a dramatic way
don’t have to invest thousands of your hard- mastered that domain, you can take the same for muscly influencers to demonstrate their
earned Randelas straight out of the gate. You tapering approach to your ice bath adventures, steely and unwavering bravado. But now, after
can, as I did, start with a cold shower. starting at a higher temp and working your way (literally) taking the plunge, it’s clear there’s
“When it comes to [cold immersion], you down. “Stay mindful and listen to your body’s something powerful lurking under the ice. All
have to be intentional in your approach,” says cues,” he adds. “It’s called ‘deliberate’ cold I can say is that if you’re curious, there’s no
Grobbelaar. “Tell yourself, you’re going to be exposure for a reason—it’s all about mindset.” harm in changing the temperature. A cold
committed, you’re going to be focused.” SA Sevens rugby player James Murphy splash might be exactly what you need to
She recommends gradually acclimating says that after three minutes spent soaking thaw out your full potential.
yourself to colder confines with a 20-day cold
shower challenge. During your morning ablutions,
cap your shower sesh with 15 seconds under a cold
spray. Each day, up the ante, spending extra
IMMERSE YOURSELF
Want to take the plunge? Here’s how you can
do it at any level:
LEVEL 1
SNOWFLAKE
If cold showers have already
turned you into a winter soldier, LEVEL 2 LEVEL 3
you can try full-on immersion by FROZEN TUNDRA PERMAFROST
just icing up your home’s Made from sturdy, inflatable Renesis’s luxury ice baths will let
dependable bathtub. Grab a few fibreglass material, these ice you tailor your temps (from 16°C
bags of ice (three did the trick for baths will go wherever you need to a teeth-chattering 1°C) and
me) and fill your tub with cold them. You’ll also get a state-of- feature automated cleaning for
water before making it snow. the-art, self-cleaning chiller that’ll a set-it-and-forget-it solution to
“Try 30 seconds to begin with… keep your water cold, clean and your cold-plunging needs. It will
working your way up to two to free of algae and mold. (POR, also churn out ice on demand.
three minutes,” says Delacour. athleticrecoverycentre.co.za) (±R70 000, renesis.co.za)
PHOTOGRAPHY: GETTY IMAGES/IMAGES SUPPLIED

M H H E A LT H MIND
THE SCIENCE-BACKED, THERAPIST-APPROVED CASE FOR DOING

WAY LESS AND ENDING UP BETTER THAN EVER. BY PAUL KIX
IT BEGINS AT 4AM on a Saturday, a throbbing and I must do even more now. I should find solace in all the skills
unceasing pain behind my left temple. I try to go back to sleep I’ve developed to support my wife, Sonya; our three kids and
but can’t—the second missed clue—and around 6am I face my mother-in-law, who moved in when she retired. I don’t.
ARWORK BY THERE IS STUDIO
another day of weekend work. By midday, I can’t focus and have to lie down. Soon I’m
It’s the autumn of 2020 and I’m at risk of losing my job at hyperventilating as searing pain spreads to my stomach and then
ESPN. Two decades of outworking others—by writing books and to my fingers and toes, suddenly inflamed and too sensitive to
hosting a podcast, among other pursuits—and of taking pride touch anything. At the ER, Sonya speaks for me while I undergo
in friends saying, “How do you do it all?” has convinced me a CAT scan that thankfully rules out a brain aneurysm.

The bad news, the neurologist to our mental health than the 2008
says, is that he’s seeing more guys economic crisis. Yet 66 percent
like me, for whom the pandemic of us live out the old-line mores of
accentuated stress that goes masculinity and rarely discuss the
ignored until their anxiety levels pain and the impact the pandemic
rise so high that they double over. has had on our mental health.
Seventy-seven percent of us “And so you end up here,”
say we’re way more stressed now, the neurologist says. His advice?
according to a Cleveland Clinic Don’t come back.
survey. Fifty-nine percent say the The stress I’m feeling—I decide
Covid quarantine did more damage I have to do something about it.
LESSON 1:
IDENTIFY WHEN NOT TO HUSTLE
I have to do nothing. That’s what I settle on with my therapist: incorporate LESSON 2:
idleness into my day. “Rest will relax you,” he says. Then a few weeks later, I get
a call from my boss with an executive from HR on the line and they lay me off.
TRUST THE POWER
Now the crisis is real. I can feel the anxiety and fear of looming destitution OF IDLENESS
pushing me toward more crazed productivity, fuelled by the urge—primal In my emerging downtime, I read books
and real—to provide. My therapist recommends I start with a walk. like Andrew Smart’s Autopilot: The Art and
It’s not the prescribed nothing—I still scoff at nothing—but the walk will separate Science of Doing Nothing, which articulates
me from the everything on my laptop. I keep it short, staying on the shaded street of a theory for why unplugging is so important.
my quiet suburb, listening to a biography of Douglas MacArthur because, c’mon, I’m When regions of the brain “do nothing,”
not not going to be productive. But I do in fact feel calmer yet energised when I get Smart tells me, they’re actually “organising
back, which makes me curious. Can doing nothing be a productivity hack? themselves for later use.”
It turns out Thomas Edison and his employees would spend hours doing nothing This neural recuperation has a name,
but pondering. It led to some of the team’s greatest insights. Bill Gates has long the resting-state network (RSN), and also
taken what he calls a think week, during which he goes alone to a remote area a function: to foster creativity. That’s
to simply read and think. That inspired many Microsoft wins. These days, Stefan according to the neurologist who laid
Sagmeister takes a whole year off once every seven years. It’s made his New York- the groundwork for the study of the RSN,
based design firm one of the most sought-after in the world because, as he says Dr. Marcus Raichle of Washington University
in a TED Talk, each “sabbatical” provides School of Medicine in St. Louis. Colleagues
unrivalled insight and enthusiasm for future thought Raichle was crazy in the early 2000s
projects. Staying true to form, Sagmeister for hooking people up to MRIs and observing
turned down my request to speak with him what happened brain-wise when the subjects
by saying, “During this unusual time, I try did nothing physically.
to minimise my scheduled time in front of “They’d just lie there,” Raichle says. But he
screens and on the phone.” That’s baller. found “there is ongoing activity in your brain,
I take my cues from these entrepreneurs all the time,” which suggests neural rest is
and literally schedule idleness using the never rest. “Problems are getting solved,”
calendar I’ve crowded with projects. Some he says, even without us knowing it.
days it’s the half-hour walk my therapist Whether it’s Isaac Newton under the
recommends. Other days it’s a block of apple tree or me on a walk, Raichle argues
daydreaming when I journal about projects we are often at our creative best when
I might one day pursue. Sometimes it’s acting we’re most relaxed. That’s true for me. I’m
as my nine-year-old twin boys’ at-home happier, thinking more clearly because of my
PE teacher. As it does for everyone else, scheduled downtime. Though I have more
the downtime produces real results for me. work than ever, I’m less stressed. I realise I’ve
During one daydream session, I get the idea been working the wrong way for 20 years.
to start a paid online community to help I need not wrestle and pin and rule the hours
creative types learn from one another in ways of each day. I can move with them, enjoy them
they can’t from social media. for what they are. I find snatches of time for
A small business is born. still more downtime.

M H H E A LT H MIND
LESSON 3:
DO LESS TO FEEL MORE
At a certain point after being laid off, it feels off to say I’m using
rest as a guide to optimised productivity. I’m beyond life hacks.
I’m developing a worldview now, with idleness—that long-ago-
prescribed nothing—as its core tenet.
As artist and author Jenny Odell says in her book, How to Do
Nothing: Resisting the Attention Economy, “such ‘nothings’
cannot be tolerated [by modern society] because they
cannot be used or appropriated and provide no deliverables.”
Odell connects the less-is-more ideology to ancient Greek
philosopher Epicurus, who established a garden and a school
of thought on the premise that the good life comes from
studying everyday life closely.
One day, I call up Tom Hodgkinson just before he leaves the
office early so that he can properly observe his vibrant city on
the bike ride home to his flat. Hodgkinson runs The Idler, which
is a mindset as much as it is a magazine published in London.
His team hosts events and even a full-blown academy to teach
the art of simple pleasures, what some see as indolence but is in
fact heightened intelligence. “People feel—men feel—that they
must act responsibly, meaning that they have to slave away at
the office to provide for their families. But then they get to be
50 and their wives hate them and their kids are grown and don’t
know them,” Hodgkinson says. “That is irresponsible to me.” LESSON 4:
We talk about the Harvard Grant Study, a longitudinal project NOTHING + NOTHING =
that tracked World War II-era Harvard students from the time
they were sophomores to the day they died. The chief
EVERYTHING
finding, across decades and strata of careers? Happiness is As the weather warms up, I put down my work to teach my
a by-product of the relationships you keep, with your friends daughter to roller-skate. I attempt to keep up with my twins
but even more so with your family. as they play Just Dance on the Nintendo Switch. My walks
“Happiness is love. Full stop,” one of the chief researchers on get longer and I leave my phone behind. I watch the rising sun
the Harvard Grant Study wrote. “Exactly,” Hodgkinson says. crest the tree line. I distinguish birdsong. Back home, I answer
fewer emails and begin to pray, something I haven’t done
since childhood. It is both an act of faith and a communion
with stillness.
I haven’t had a headache in weeks, but my hope is that we
can all be, as Hodgkinson puts it, “evolved and superior
people.” We still have time to remember where that world of
busy-ness will lead us. “Look where it led you,” Hodgkinson
says. “Exactly,” I say.
It’s led me, ultimately, to realise that idleness is not laziness.
I’m still doing a lot. But the nothings that I schedule every day
edit, and streamline, all the somethings I pursue. The nothings
focus me not just on my work but also, as Epicurus would have
had it, on the granular life outside it: the multitone silence of
dawn as I stand in my kitchen in the moment before I brew
coffee; the high-pitched shrieks of laughter at night when my
kids and I play games together.
Lately, every noon hour, I’ve been walking the trail that
leads to a river that runs behind my house. One day I meet
ARTWORK BY THERE IS STUDIO
a photographer who points to a swan and tells me it is

seldom seen in our part of the country. That’s why she’s
brought her camera: to capture that which seems prosaic,
discardable, nothing, but to the trained eye is beautiful
and even transcendent.

M H H E A LT H BODY
IS
THE KEY T O
THIS MIGHTY HORMONE IS BEING PEDDLED
AS A WAY TO GET EVERYTHING YOU WANT—
STRENGTH, ENERGY AND A HEALTHIER AND
LONGER LIFE. BUT HOW MUCH TESTOSTERONE
DO YOU REALLY NEED? BY CASSIE SHORTSLEEVE
FOR A LONG TIME, we accepted certain changes as the price (and privilege)
of getting older. Your hair turns grey. Your hearing starts to... wait, what was
that you said? And, of course, your testosterone level drops. But with a boom in
new testosterone-boosting therapies, and podcasts and influencers preaching
the powers of hormone optimisation, should guys over 40 think about winding
back their T clocks? And by how much? Here’s what to know.
T CAN HELP YOU LIVE LONGER

A SHORTAGE of testosterone is associated with
a shorter life. “We now have several decades
of high-quality research showing remarkable
longevity and health benefits in men with
normal testosterone levels compared with men
with low levels,” says Dr. Abraham Morgentaler
PHOTOGRAPHY: ROWAN FEE
at Harvard Medical School and the author of

Testosterone for Life. That’s true whether guys
have healthy levels naturally or underwent
testosterone-replacement therapy to bring their
levels out of the low range.

1 TO 2%
T CAN MAKE YOU FEEL BETTER, TOO HOW MUCH YOUR TESTOSTERONE DECLINES
FEELING YOUNG and alive often boils down EVERY YEAR STARTING AROUND AGE 40.
to a few things, says Morgentaler: being strong,
staying active and having the energy to do the
activities you enjoy. “Men with low T often lose “The average testosterone in 10 000 70-year-
many of those things; people say they feel old,” he THERE ARE OTHER WAYS TO PREVENT olds might be 380 or 400. But they’re both in
adds. “Not only do men feel better with normal AGE-RELATED MUSCLE LOSS the normal range. It doesn’t mean you have
testosterone levels, but for a whole variety of IT’S TRUE that you do really lose muscle fibres the testosterone of a 70-year-old when you have
general medical and health issues, they actually as you get older. While testosterone increases a testosterone of 400 at age 20.” You have
are better.” That means improvements in sexual muscle strength and mass, hormone a normal level for both ages.
function, physical function and mood, according replacement might not be able to prevent There’s a movement by influencers and
to a major study in The New England Journal of muscle-fibre loss. “It just makes the muscle early adopters to stack up your level against
Medicine in 2016. fibres that remain bigger,” says Anawalt, yourself, not against other people your age.
and it’s not certain that this has age-reversing They advocate getting a baseline testosterone
benefits. But if you have a deficiency, T therapy test early in life (or now, if you didn’t do it in
BUT TESTOSTERONE LEVELS can restore vitality and may help motivate you your 20s or 30s), so you can see how your levels
DECLINE WITH AGE to do the workouts that will build muscle compare later on. The test fee may or may not
A MAN’S TESTOSTERONE level drops about strength and mass. turn out to be a good investment.
1 to 2 percent a year, starting around age 40.
Docs generally don’t prescribe T replacement
unless a guy’s level is low (less than 300 ng/dL) HOW TO KNOW IF YOU’RE WHEN NOT TO TAKE T
and he has symptoms of testosterone deficiency: NORMAL FOR YOUR AGE TESTOSTERONE THERAPY isn’t recommended
reduced libido, erectile dysfunction, fatigue, BEWARE ANYONE telling you that you, at 30, if you hope to start a family. When you’re on it,
lack of motivation, insomnia, depression, 40, 50 or even 60, have the testosterone level your body produces less T and, in turn, fewer or no
reduced muscle mass and weight gain. of a 70-year-old. There is a giant reference sperm. Most of the time, when you stop T therapy,
Yet even without symptoms, men are range regardless of age, so at 70, “normal” production returns, but not always like before.
clamouring to replace that age-related loss, remains within a 650-point span. “If you take Recently, a massive Cleveland Clinic-led
because why wouldn’t you want your level to 10 000 men who are 20 years old, the average trial found that T replacement therapy does not
be the same at 60 as it was at 30? Dr. Bradley testosterone might be 550 or 500,” says Anawalt. ramp up the incidence of major cardiovascular
Anawalt, a professor of medicine at the risks for men with low testosterone. However,
University of Washington School of Medicine, researchers still urge patients to exercise
echoes the reasoning of other top testosterone caution when opting for such therapies. But
researchers when he says, “The simple answer doctors make it clear that if your level is low
is that we do not know if it is beneficial or and you’re suffering, you can benefit from
harmful to give testosterone to a man whose
concentration drops with ageing.” If your
THE increasing it. In other words, the benefit-to-
risk ratio is favourable when you treat the right
T level is in the gigantic normal range (264 to
916 ng/dL) and you’re not experiencing any
NATURAL people (those with testosterone deficiency).
“Testosterone has a bad rap,” says Morgentaler,
low-T symptoms, it’s hard to argue that SOLUTION as it’s been associated with bodybuilders and
you need more of it. “There’s what I call cheating athletes. Yet there are years of data on
Men who are sedentary
a ‘threshold effect.’ Once you’re above it, you’re it; it’s been on the market since the 1930s.
or overweight can get
just normal; it’s hard to be more normal than Just make sure low T is what’s causing your
a 10 to 30% lift in their total
normal,” says Morgentaler. “For the most T levels by making lifestyle symptoms. Weight gain, fatigue, ED and lack
part, somebody who has normal testosterone changes, says Anawalt. of motivation and concentration all have
levels will not notice anything if he takes some Some people may see even other causes. And obesity, smoking, excessive
testosterone and goes into the upper range.” greater gains. Stress can alcohol use and a lack of sleep may also be
Or as Anawalt puts it, “The difference between be especially detrimental responsible for low T. Manage those and you
a level of 450 or 445 is clinically nonsense. From to testosterone, so may be able to naturally raise your levels and
day to day, you can have a variation of about emphasise activities that improve the number and the quality of the
10 to 20 percent, and within the day, you can help you relax. Think years ahead. After all: “If you have a garden
meditation and yoga.
have a variation of about 5 to 35 percent.” So with a bunch of overgrown weeds, planting
(Both have separately
wanting to correct for that 1 to 2 percent a year more flowers is not necessarily going to make
been shown to boost
is understandable, but top researchers aren’t for a more beautiful garden,” Anawalt says.
T in the short term.)
willing to encourage you to go for it yet. “You need to actually get rid of the problem.”

2023
ALL SORTS OF NEW PRODUCTS ARE ADVERTISING BREAKTHROUGH ACTIVE
INGREDIENTS AND CUTTING-EDGE INNOVATIONS. WE TESTED TONS, AND COMPILED
A CHEAT SHEET OF TOP-TIER ITEMS TO HELP YOU HACK YOUR GROOMING ROUTINE.
WORDS BY JASON ALEXANDER BASSON & MH STAFF
BEST ANTIPERSPIRANT
BODY
DOVE MEN+CARE
ANTI-PERSPIRANT
BEST EXFOLIATING BODY WASH
DERMALOGICA THERMAFOLIANT
DEODORANT CLEAN BODY SCRUB 177ml, R999
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education: dry or ashy skin and breakouts are
Be kind to your skin by ditching
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a spray that actually keeps you dry
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It even sidesteps irritation.
it also unclogs pores, hitting the brakes on
infections and their subsequent breakouts.
BEST BODY-ACNE TREATMENT BEST BODY

NEUTROGENA STUBBORN BODY TREATMENT
ACNE SPRAY 250ml, R235 JUSTINE TISSUE OIL ACTIVE
Body breakouts? They’re part of REPAIR OIL 100ml, R219
being a dude, but this salicylic- This is like having
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BEST BODY WASH
EARTHSAP EAST INDIA ISLANDS BODY WASH FOR MEN 90g, R199
Suds up with a body wash that isn’t just gentle on your
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BEST BAR SOAP
DOVE MEN+CARE
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CLARINSMEN ANTIPERSPIRANT DEO ROLL-ON 50ml, R350 Two-in-one is always
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alcohol-free roll-on is packed with skin-nourishing nutrition Men+Care Extra Fresh is gentle enough to
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LIFE ON THE NEXT LEVEL
HAIR
BEST SHAMPOO BEST DANDRUFF
TREATMENT
AMERICAN CREW ANTI-
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250ml, R135 Even if you don’t have
This little barista in dandruff, this shampoo
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and promote new growth. ingredients. Exactly what you
need for a clear head.
BEST DRY SHAMPOO
OLAPLEX
NO.4D CLEAN
VOLUME DETOX
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This clear spray soaks up oil
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up hair volume, too.
BEST STYLING PASTE BEST STYLING ALTERNATIVE BEST SCALP TREATMENT

KEVIN MURPHY FREE.HOLD OSIS+ SESSION LABEL SALT AMERICAN CREW FORTIFYING
100ml, R600 SPRAY 200 ml, R350 SCALP TREATMENT 100ml, R589
Curls gone wild? Let the Pomades, putties and clays If hair could have erectile dysfunction,
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feeling hydrated. weighing it down. are less prone to breakage.

MH UPGRADES GROOMING
FACE
BEST CLEANSER
AFRICAN EXTRACTS MAN ORIGINAL

REFRESHING FACE WASH 125ml, R80
All this time we’ve been putting our rooibos in the wrong place.
This magic shrub has antibacterial and hypo-allergenic
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It even helps with sun damage and abrasions. Who knew?
BEST ACNE PRODUCT

L’ORÉAL MEN EXPERT HYDRA
ENERGETIC MOISTURISER 50ml, R135
Here’s a product that will finally help
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while ensuring that it’s super
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this stuff will go a long way to helping
you keep up appearances.
BEST ANTIOXIDANT
DERMALOGICA
ANTIOXIDANT
HYDRAMIST 150ml, R979
Toner seems like one
of those superfluous
grooming gimmicks but
it actually helps restore
your skin’s natural pH
BEST MOISTURISER after washing, so your
BEST EXFOLIATOR skin can do what it does
NOVEXPERT THE EXPERT
EXFOLIATOR 50ml, R580 NEUTROGENA RETINOL BOOST best: protect itself. This
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They aren’t exaggerating DAY CREAM SPF 15 50ml, R389 boost with a specially
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BABOR ACTIVE PURIFIER
14ml, R583 ACQUA DI PARMA BARBIERE
Does your skin look like it MOISTURISING EYE CREAM 15ml,R1 000
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Ampoule Concentrate ingredients known to man. Both are
combats sebaceous proven to reduce fine lines and wrinkles
buildup in the skin, while flooding (in a good way) your skin
making it a cure with moisture. The metal-ball roller on
for excessive shine, the tube is also ideal for application
blemishes and pimples. around your peepers.

BEARD
BEST ELECTRIC RAZOR
BRAUN 71-N1200S SERIES 7

BEST RAZOR
GILLETTE MACH3 R175
WET & DRY SHAVER R4 400 Why fix what ain’t broke?
There’s always that one stray patch that your razor This tried-and-tested
refuses to trim. Not with this advanced set of shears. razor might not be
With a customisable range of attachments for a revelation, but it’s
different beard styles and 360-degree adaptation, a dependable classic
you’ll snag a zero-fuss, smooth shave with just the and the most suitable
push of a button. Bonus: a single charge stretches product for a broad
over three weeks, and it’s waterproof so you won’t range of skin and hair
have to worry about making a splash. types. Certified classic.
BEST PRE-SHAVE
JACK BLACK BEARD
WASH 177ml, R425
If you weren’t already
sold on the name, you
might be enticed by this
BEST FACE AND multifunctional formula
BODY GROOMER that helps cleanse,
condition and soften
BRAUN SERIES XT5 R1 399 facial hair. No more
We’ve all had those days beard itch.
BEST AFTERSHAVE
when we’ve turned our
bathrooms into a crime CHARLES & LEE AFTERSHAVE
scene after trying to use an LOTION 100ml, R159
BEST BEARD TRIMMER Light and refreshing, it’s
electric razor to do personal
REMINGTON STYLE SERIES grooming in some of the formulated to soothe skin
BEARD TRIMMER B3 R399 more “delicate areas”. The and assist with repair after
Rocking fuzz? Keep it Braun Series XT5 features daily shaving. It’s also got
tame with this precision a skin-guard comb so you a little summin’ summin’ for
trimmer that features can shave any part of your guys with acne-prone
a zoom wheel to toggle body without nipping any skin and helps fight
between 17 different sensitive parts. It’s also free-radicals.
cutting lengths for waterproof and can mow
a tailored buzz. in any direction.
BEST SHAVING GEL
OPTIPHI CLEANSE + SHAVE BEST STYLING CREAM

L’OREAL MEN EXPERT
BEST HEAD SHAVE
HEADBLADE HEADSLICK
150ml, R367
BARBERCLUB BEARD & HAIR MENTHOLATED SHAVING
It’s the Rolls-Royce of shaving creams. STYLING CREAM 75ml, R179 CREAM 150ml, R259
It’s so good you can even use it as At last, a styling cream that Of course, shaved heads
a cleanser, which might just about promotes hair growth and is need special attention,
justify the price. It has that perfect- suitable for both your locks and too. You’ll thank us for this
glide texture that every guy wants. It’s your mo’. Cedarwood is one of one. Not only does
also chemically formulated to prevent the lesser-known miracle HeadSlick include special
in-grown hairs and associated workers when it comes to lubricants to allow the
infections so you won’t have to worry ramping up hair growth, but blades to glide effortlessly
about waking up to a minefield where here’s another unexpected along the skin, but it’s also
your face used to be. twist: it’s the best natural bug mentholated so it can
repellent known to man. Your actually feel kind
next outdoor adventure awaits. of pleasurable.

MH UPGRADES GROOMING
TEETH
BEST ELECTRIC TOOTHBRUSH BEST MOUTHWASH
WHITE GLO CHARCOAL
BAD BREATH ELIMINATOR
PHILIPS SONICARE MOUTHWASH 500ml, R70
DIAMOND Charcoal also does
CLEAN ELECTRIC double duty as a dental
TOOTHBRUSH R6 999 dynamo. It’s highly

absorbent, so it’ll help
Boasting seven times the remove bacteria, plaque
plaque-blasting chops of and germs. It also whitens
a conventional manual brusher, your teeth in the process.
this advanced dental tool will
clean with more ferocity than
a zealous CrossFitter. You can
pick between five modes to tailor
your brushing experience, like
opting for polish to put the
sheen back on your enamel.
A built-in timer will make sure
you’re putting in the right
number of dental reps.
BEST TOOTHPASTE
CURAPROX BLACK IS
WHITE TOOTHPASTE
90ml, R420
There’s a lot of bad shit
in toothpaste. There’s
no polite way of saying
that. On the other
hand, this one is SLS-,
triclosan- and
plastic-particle-free.
It strengthens and
whitens your teeth, plus
contains charcoal to
help remove stains,
sodium fluoride for
remineralising your
teeth and Nano-
hydroxyapitite, which
helps resurface your
teeth and give them
a pearly sheen. It also
BEST WATER FLOSSER tastes like lemons.
WATERPIK
PROFESSIONAL
ELECTRIC WATER
FLOSSER FROM R1 599 BEST FLOSS
This is a no-strings-attached G.U.M TWISTED FLOSS
alternative to flossing that 30ml, R125
can be way more effective. Who doesn’t love a good
Leveraging the power of plot twist? So why not twisted
water jets, it’ll knock the gunk floss? Made of two tightly
from between your teeth in twisted strings, GUM covers
record time saving you more tooth surfaces than
minutes otherwise spent standard floss and glides
wrestling with cheap spools. effortlessly between teeth
(even those tight gaps) while
delivering a fresh sensation of
minty green tea.

FRAGRANCES
TO HAVE THE ULTIMATE ESCAPE
JIMMY CHOO MAN AQUA

100ml, R1 599
Designed to evoke the smell of the
ocean, this woody scent is splashed
with peppery notes and anchored
with with a base of patchouli and
amber. You’ll exude the spirit of
someone used to being at the helm.
TO WEAR ON A DATE
GUESS UOMO ACQUA

100ml, R1 399
Created to highlight the
duality of the ocean’s
temperament, this fragrance
straddles the line between the
sea’s glimmering calm and
its wilder waters. In other
words, it has major depth;
rich, woody and aromatic with
top notes of cucumber, lemon
TO LEAVE AN IMPRESSION TO WIND DOWN and cardamom.
DIOR SAUVAGE ELIXIR D BY DIESEL
60ml, R3 950 100ml, R1 200
This version of Sauvage With notes of lavender,
pumps up the cinnamon, ginger and denim, this
vetiver and wood. There’s smooth, subtle fragrance
a pop of patchouli and reminds you of the
citrus, too, just to make long weekend you
things extra interesting. definitely need.
TO MAKE AN ENTRANCE
PACO RABANNE INVICTUS
PLATINUM 100ml, R2 335
Grapefruit adds something
familiar and then—boom—
absinthe comes out of
TO SEAL THE BUSINESS DEAL nowhere, for a cologne
BURBERRY HERO 150ml, R4 050 that stands out.
Pine needles and cedar scents
create a woodsy vibe that’s
bold but not overly aggressive.
It’s a power suit in a bottle.

MH UPGRADES WATCHES
e. ils?
tim n a
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c an u gh ar t y
o ne ? To ble ind i
r ph oof eara e. F or l
y ou -pr y w ll ar y, f
e s, e an all s a udl
Y o c sic ce ro
it B a p ie , p
t is m
e it
ti r
Bu
ea
s e
W
e
Th

THE
DEEP
DIVES
This fleet of waterproof
watches can sustain
plunges of at least 90m.
The Citizen Promaster
is solar powered. The
Tudor Pelagos has
a 70-hour power
reserve. The Alpina
Seastrong is built from
recycled stainless steel.
And the anti-reflective
crystal in both the
Hublot Big Bang and
the Montblanc Iced
Sea makes them
always readable.
Montblanc Iced Sea 1858

Automatic Date at
montblanc.com, R62 300;
Tudor Pelagos FXD at
tudorwatch.com,
R76 150; Citizen Promaster
Dive at bellaluna.co.za, POA
THE Hublot Big Bang Original
Ceramic at hublot.com,
SPEED R328 555; Alpina Seastron-g
DEMON Diver 300 Automatic Calanda

at chrono24.co.za, R34 103
There are two big

reasons speedway
racers sport this
TAG Heuer
Formula 1 watch:
functionality
and durability.
It’s a chronograph,
which means it comes
outfitted with a hyper-
precision stopwatch.
It’s also water and shock
resistant to handle
all manner of
PHOTOGRAPHS BY MASSIMO GAMMACURTA
pummelling, on the
track or otherwise.
TAG Heuer Formula 1 at

Picot and Moss, R39 250

THE
TEMPO
SETTERS
If you’re keeping time,
these watches will
track it. The Omega
Speedmaster ’57
Co-Axial and Bulova
Lunar Pilot both have a
tachymeter to calculate
PHOTOGRAPHY: MASSIMO GAMMACURTA | SET DESIGN: MICHELLE LONGO FOR HALLEY RESOURCES
your pace. The Seiko
Prospex Speedtimer
and Movado’s diver
chronograph can
measure in 1/5-
and 1/4-second
increments,
respectively.
Seiko SSC813P1 at
seikoboutique.co.za,
R14 999; Omega
Speedmaster ’57 at
omegawatches.com,
R196 000; Movado Alta
Super Sub Sea Automatic
at movado.com, R88 235;
Bulova Lunar Pilot at
bellaluna.co.za, POA

MH UPGRADES WATCHES
THE
COLOUR GUARD
This trio takes everything fun about
a classic Swatch and toughens it all
up. Oris’s Kermit-green face comes
reinforced with titanium, the Breitling
Superocean is shock and saltwater
resistant and the Zenith Defy can take
a dive down to 300 metres.
Oris Pro Pilot x Kermit Edition at bellagiojewellers.co.za,

POA; Zenith Defy Revival A3691 at zenith-watches.com,
R129 714; Breitling Superocean Automatic 42 at
breitling.com, R115 000

TRIED
AND TESTED
TE S TE D EARBUDS
02
DOCTOR’S ORDERS
92/100
Beats Fit Pro
R3 899
takealot.com
Performance
Design
Ease Of Use
STAYING POWER: Delivering

the superior sound we’ve come
to expect from the doctor (“like
a nightclub in your ears,” said
one tester), these water-resistant
earphones offer over six hours of
battery life, with an hour’s playback
from a five-minute plug-in.
EXPERT VERDICT: They don’t

come cheap, but training with a pair
of Beats in your ears is a joy. Our
audio expert couldn’t fault the rich
sound, and they had remarkable
staying power as we worked out,
making them a great choice for
PUMP IT UP IN THE GYM gym-goers and music-lovers alike.
OR ON THE FIELD WITH OUR
TRIED-AND-TESTED EDIT
OF THE BEST NEW EARBUDS
FOR ALL YOUR SWEATY
EFFORTS. HIT PLAY.
YOU DON’T NEED A SPORTS PSYCHOLOGIST 01

to tell you that music motivates you to work SMOOTH OPERATOR
96/100
harder during exercise. But you might not
Sennheiser Sport True Wireless
know that it also changes the way you perceive R3 495
your workout after the final rep. When athletes bounceonline.co.za
blasted upbeat music during a HIIT session
Performance
for a study published in the Journal of Sports Design
Sciences, not only did their peak power output Ease Of Use
soar, but they also rated the experience more
SOUND INVESTMENT: These
positively compared with those listening to buds are specifically designed
a podcast or sweating in silence. for sport, and it shows. The noise
cancellation is impeccable for
Less inspiring, however, is a set of ‘phones
drowning out distractions ahead
that slip out of your ears mid-burpee or deliver of a 1RM attempt, but there’s also
tinny sound that takes the edge off your an open adaptor to let outside
noise in—handy for outdoor
favourite tracks. Or—god forbid—fall foul of
sessions when you want to
a sub-standard battery life, exposing you to the stay alert.
chatter of your fellow gym-goers.
EXPERT VERDICT: Fully
You need a set that won’t budge, whether you’re
sweatproof, these came top of the
pounding the pavements or repping out bench- class for sound quality and stayed
press sets. They need to be sweatproof, with firmly in place, no matter how
many power cleans or box jumps
quality audio. To separate the sound purchases
we got in. Not all testers favour
from the dud buds, our MH Lab experts put the big the twist-in style, so try before you
brands to the test. The results are in, so listen up. buy, if you have the option.

MH UPGRADES GEAR
04
OUTRUN THE PACK
85/100
Jabra Elite 4 Active
R1 939
takealot.com
Performance
Design
Ease of Use
READY, SET, SWEAT: Designed

for hardcore sweat sessions,
these durable buds are proof you
don’t need to break the bank for
a dependable, listen-anywhere
pair. The snug but comfortable
fit means you won’t lose audio
as you amp up the intensity, and
the robust noise-cancelling tech
will keep you in the zone. With the
charging case, you’ll net more
than 28 hours of playback.
EXPERT VERDICT: A long

run, gruelling CrossFit session
or trail caper—it’s a trusty
training partner for any type of
exercise. Connecting them was
a breeze, and the crystal-clear
03 microphones will let you field calls
even when you’re, well, out in the
05
IN THE ZONE field. The only mark against the
86/100 Elite is the inability to customise SMALL BUT MIGHTY
Huawei FreeBuds 5i your controls. 86/100
R1 699 Samsung Galaxy Buds2 Pro
consumer.huawei.com R3 999
samsung.com
Performance
Design Performance
Ease Of Use Design
Ease Of Use
WORDS: PRIYANKAA JOSHI | TESTING: YANAR ALKAYAT; JODIE MORRISH, KIERAN LEGG
DISTRACTION-FREE:
These might score highly for GYM BUDDY: These buds aren’t
looks, but there’s substance the cheapest, but they justify the
to back up their style. The cost. Our audiophile praised the
impressive AI-backed noise- “smooth, rich sound” and noise
cancelling tech blocks out even cancellation, and the charging
the loudest grunts in the gym; case is pocket-friendly. Features
the sound is rich and full; and like voice detect, which turns
the lightweight, ergonomic on ambient mode and lowers
design makes them comfy, too. the volume when you’re talking,
and neck-stretch reminders
EXPERT VERDICT: Touch impressed testers.
controls allow you to pause
your music, tinker with the noise EXPERT VERDICT: Though
cancellation and even answer compatible with any Android or iOS
calls, so you can leave your device, those within the Samsung
phone on lock and keep your ecosystem can enjoy hi-tech extras
focus. Though ideal for such as 24-bit audio and 360-degree
static exercise such as a spot head tracking. Easy to set up and
of bodybuilding, they do shift comfortable to wear, they’re worthy
slightly during gruelling seshes. of a spot in your gym bag.
SOUNDS OF EASE OF USE

Earphones
SOUND QUALITY
We drafted in an
COMFORT
We used each set
BATTERY LIFE
Battery life
SUCCESS were judged on

how easy they were
acoustics expert
to analyse their treble,
for everything
from squats to hill
and recharge
time were analysed,
Here are the criteria our MH to control, including bass, leakage, noise sprints and noted how because there’s little
Lab experts used to test responsiveness, design cancellation claims and secure and comfortable worse than running
and rate the earphones and overall functionality. overall quality. they felt to wear. out of juice mid-sesh.

THE BEST GEAR TO ARRIVE AT MH HQ THIS MONTH
TISSOT SIDERAL
BY MH STAFF The Swiss watchmaker
has taken their track
record for engineering
high-quality, luxury
timepieces into new
ANKER 737 POWER BANK sporting territory with
As regular loadshedding becomes this hard-wearing,
part of our daily routines, there’s workout-ready
no doubt that a dependable power chronograph. Featuring
bank is your next best investment. a lightweight carbon
Anker’s offering is exactly the type case, perforated rubber
of powerful wingman you need strap and the company's
in your daily struggle against signature timekeeping
blackouts. Decked out with tech, this watch will
a 24 000mAh battery, it’s got help you beat the clock
enough juice to charge up an in any arena—whether
iPhone 13 from empty to full you’re outdoors, at the
five times over. Bonus: the gym or suiting up for
intuitive smart-tech display a formal occasion. It's
will ensure that you’ll also water-resistant
always know how up to 300m. Available
much juice you’ve in three striking
got left. R3 899, colours. R25 900,
takealot.com bellaluna.co.za
ASUS ROG ALLY

Handheld consoles represent a new era for gamers, with advanced tech squishing epic
performance down to bite-sized components. For years, Nintendo’s Switch has ruled NESPRESSO VERTUO POP
without competition but now countless rivals are squaring off in a fight for supremacy in Pod-powered coffee machines are exactly the type of quick
the portable market. The ROG Ally is a worthy competitor, weighing in at just 608g and convenience we need in our busy lives. The Vertuo Pop boasts one-
boasting specs that wipe the floor with most of its peers. Capable of running the latest AAA touch brewing for an excellent cuppa in seconds and its Automatic
titles, your gaming goes wherever you go (and won’t have to stop even when Eskom decides Blend Recognition feature will adjust percolating criteria to ensure
it’s time to cut the lights). We dig the comfy controls, thermal tech that wicks heat away the ideal parameters for every bean. Bonus: it's available in six
from your hands and beefy stereo sound. R15 999, za.store.asus.com different colours. R3 399, za.buynespresso.com
1. F1 2023 2. Starfield 3. Mortal Kombat 1

WHAT This is the closest you’ll It’s Skyrim in space with Building on the brutal antics
WE’RE get to a podium finish in
a Grand Prix. It features
an entire universe to
explore. You get run-and-
of its predecessors, Mortal
Kombat 1 represents a
PLAYING every track from the sport’s gun gameplay, immersive new era of violence for the
IMAGES: SUPPLIED
Here’s how blockbuster line-up, and roleplaying elements and genre-defining beat ‘em up.
we’ll be faithfully recreated versions of every high- a plethora of quests to complete. You’ll sink With a full roster of all your fave fighters, this
unwinding octane car. Available on Xbox One, hundreds of hours into this sci-fi caper and MK entry is set to be the best in the series so
this month: Xbox Series X and S, PlayStation 4, still be left with hundreds more. Available on far. Available on PlayStation 5, Nintendo
PlayStation 5 and PC PC and Xbox Series X and S Switch, PC, and Xbox Series X and S

MH UPGRADES VERSUS
SLEEP vs EXERCISE
A ROUSING DEBATE
YOUR 6AM ALARM ALERTS YOU THAT YOU’RE WANTED AT THE GYM. BUT WHICH IS
BETTER FOR LONG-TERM HEALTH: A LENGTHIER DOZE OR A DOSE OF EXERCISE?
The increase in your risk

% %
The drop in all-cause
of an early death if you mortality for people who
regularly get less than six do 150 minutes of cardio
hours’ sleep, reports the and two strength sessions
WORDS: IAN TAYLOR | PHOTOGRAPHY: ROWAN FEE; STUDIO 33; GETTY IMAGES | *SOURCES: THE UNIVERSITY OF OXFORD; TOKYO’S NATIONAL CENTRE OF NEUROLOGY AND PSYCHIATRY
scientific journal Sleep. a week, says BMJ.
MUTUAL BENEFITS
Increasing sleep from 6½ to 10 hours per Regular exercise improves sleep duration
night can enhance athletic performance, and quality, says The Sleep Council. Finish
including quicker sprint times, says the your session at least two hours before
American Academy of Sleep Medicine. bedtime to avoid a spike in endorphins.
MAJOR GAINS
Better Less Younger Laser Improved Fight Greater More

Immunity Stress Heart Focus Mood Dementia Sex Drive Willpower
LIGHT SLEEPER
Starve your body of sleep and you’re more It’s all in the timing. According to the
likely to indulge in late-night high-carb International Journal of Obesity, people
snacks than eight-hour sleepers, says the who work out before noon lose more
American Journal of Clinical Nutrition. weight than those who exercise after 3pm.
The estimated cost of treating AT WHAT COST? The net increase we could snag for
R22b R7b
life-threatening diseases linked to lack our GDP by getting just 20% of the
of sleep in South Africa, according adult population to be 20% more
to a study by the University of active, according to a study by
Stellenbosch Business School. Discovery Vitality and RAND Europe.
EXTRA ENERGY The University of Western Ontario

A study* shows that an hour of sleep
found that 20 minutes of moderate-
debt can take up to four nights to undo.
intensity activity, such as walking
Flagging? Creatine has been shown to
briskly, boosts cognition in the same
reboot brain energy in the sleep-deprived.
way as a cup of coffee.
SLEEP WINS! The two are entwined—sleep bestows effective exercise and exercise bestows good sleep. But
THE MH heading to work exhausted after a sunrise kettlebell class will compromise mental energy and immune health.
VERDICT Hit fewer than 6½ hours’ kip? Press snooze—and train tomorrow instead.

There is a
special alchemy
to formulating
the ultimate
getaway: with
the right
ingredients, an
outdoor escape
can refresh your
perspective,
reset your stress
levels and give
you an instant
recharge before
you head back
into the office.
Earth, water, air
or fire—here’s
how you can tap
into natural
chemistry (of
your choice) for
an otherworldly
adventure.
WATER
PADDLE IT
West Coast National Park, West Coast
This coastal park centres around the

magnificent Langebaan estuary, with
spectacular fynbos, diverse dune
Studies have shown those living near water tend systems, hide-away beaches and
to be happier than their landlocked peers. renowned wetlands around every
Your prescription? An aqua escape that’ll corner. Saline marshes play host to
squeeze months of R&R into a single soak. dense concentrations of migrant
waders, while the spring flower bloom
WORDS & PHOTOGRAPHY BY JACQUES MARAIS
transforms the Strandveld into
a Jackson Pollock canvas.
Glide the Tide: Launch from Sandbaai

Beach near the yacht club to avoid
waves and current, ideal for beginners

alongside the wreck of the Aristea, while
the left off the point thickens into a rolling
behemoth when the wind, swell and tides
align. There are numerous other breaks
scattered up and down the coast, but you
need to first pay your dues before you can
paddle out there.
Risk Rating: Snapped leashes and

hypothermia go hand in hand with
a celebratory OBS (Old Brown Sherry) once
you navigate the kelp and shallow ledges.
Plan It: The Honne-Pondokkies are

only a couple of minutes away from the
ocean, and offer scenic views towards
the lighthouse and wreck. Nou gaan ons
MARICO EYE IS A GIANT
braai, manne! (honnepondokkies.co.za)
SINKHOLE READY
TO EXPLORE
DIVE IT
Marico Eye, Northwest Province
Different planet. That’s the first

impression when you dodge along
a pot-holed road into the heart of the
Northwest. Make peace with the dust-
devil scrubland flashing past as you
bomb in towards Groot Marico, an arid
savanna brought to life in the books of
Herman Charles Bosman. (Don’t miss
out on a “mampoer” tasting in
the museum named after him).
Explore the Eye: Top of your list is to dive

the sublime Marico Eye, a sinkhole 18m
deep and clear as gin. The freshwater
spring is about 80m across and covered
in giant lily pads, with a wonder-world of
blue-green hues waiting to seduce you
deep within this underground aquifer
system. Float among schools of darting
tilapia amidst the glittering refractions
of the midday sun, and let the tranquillity
or kids to practise their skills. Set course
for Schaapen Island to see the white SURF IT seep into your very being.
rabbits there, or blade towards scenic Hondeklip Baai, Diamond Coast Risk Rating: Legend has it the
Churchhaven (3- to 4-hour return trip). Molemane, Molopo and Marico Rivers
Look out for seals, dolphins and, if Monotone coastal scrub. Undulating connect to the Okavango Delta via these
you’re really lucky, whales or sunfish. roads donnering towards an ever-shifting subterranean aquifers, but you need not
horizon. Quirky dorps hazing up every worry about crocodiles or dangerous
Risk Rating: There’s a lot of sailing (kite so often… Yup, this WYSIWYG land to beasties. (Marico Eye is on a private farm,
boarding to wind surfing) but fortunately jet the west of the N7 is tailor-made for though, and there’s a 68kg boerboel you
skis and power boats are confined to trail-blazing, with judder-y gravel routes need to be pretty wary of, though).
a small section. Be vigilant and keep in mind side-winding via legendary towns like
that the wind picks up from mid-morning. Soutfontein, Sarrisam and eventually Plan It: Stay in one of the
Koiingnaas as you cruise north. stunning cottages in the indigenous
Plan It: Base yourself at the delightful forests at the Riverstill Guest Farm
Baby Blue Cottage, Sandbaai Hang Ten: Prehistoric teeth of megalodon (riverstill.co.za). Arrange access to
(babyblue.co.za); book a kayaking sharks litter deep sea gravel pockets, Marico Eye through their tourism office
adventure just up the coast at but don’t let this stop you from waxing or atmarico.co.za (they have great
Paternoster with gravity.co.za up your board. A burly right thunders places to stay on the edge of the spring).

EARTH
For all-terrain gains, South Africa delivers on all fronts. Time off? Skip
your home turf and make one of these spots your new stomping ground.
WORDS & PHOTOGRAPHY BY JACQUES MARAIS
TREK IT western aspect below Rooiberg peak.

A knife-edged ridge ascends to a lone
and extremely sharp rocks. Rooiberg
Peak itself is a full-day wilderness
Richtersveld National Park, pinnacle with breathtaking views across hike and should only be attempted by
Northern Cape the forbidding Badlands; keep in mind experienced hikers with the ability to
that there are no marked routes, so blaze effect a self-rescue.
Beyond Port Nolloth, a granitic jungle gym your own trail.
of Tim Burtonesque proportions awaits. Below you, the lush and life-giving Plan It: De Hoop is one of my favourite
Here, upon the edge of the slow flow of artery of the “Great River” serpentines camping spots in all of Africa; rates per
the Orange River, you will find a mountain amidst an otherwise monochromatic camp site (for two people) start from
desert more than two million years old. desert, with a 360-degree panorama R215 per night—sanparks.org
Contorted quiver trees and bizarre of the /Ai/Ais Richtersveld Transfrontier
euphorbia cacti guard the serrated ridges Park unfolding as far as the eye can see.
overlooking neighbouring Namibia, and
the arid landscape brims with drama
Look up, and you may see the majestic
Verreaux’s eagles who lord over this
BIKE IT
Jozi Graffiti Trail, Gauteng
and adventure. desert domain.
Adventure happens everywhere, even
Bag a Peak: Set up camp at the De Hoop Risk Rating: The first-line outcrops in unlikely places such as the streets of
site and plan a dawn tramp into the can be easily achieved on a 2-3 hour the “Big Smoke”. The la vida loca locals
tectonic shards smithereened along the return scramble, but beware of loose here crank solo into the manic Jozi traffic

EXPECT BREATHTAKING
VIEWS WHEN YOU VISIT
THE RICHTERSVELD
NATIONAL PARK
RUN IT
Leopard Trail, Baviaanskloof
The Baviaanskloof —at around 200km

long and hemmed in on both sides by
serrated ridges—is one of SA’s most
untamed wilderness areas. Mountain
bikers used to pedal at will through
“The Kloof”, but these days, there’s the
small matter of buffalo and black rhino.
Fortunately, this World Heritage Site
boasts outstanding riding on private
farms such as Cedar Falls.
Tramp with Leopards: This conservancy

is best known as the base for the multi-
day Leopard Trail Hike, but the farm
offers great trail running (and mountain
biking), too.
Trail runners will bliss out on the four-
night hiking route and can either take it
easy or push to finish in a couple of days.
Rugged cliffs rear up all around, with
“The arid landscape

brims with drama and
adventure.”
fynbos valleys and grassland plateaus
making for an ever-changing aspect as
you navigate the route.
It’s impossible to select a favourite trail
segment, but you do not want to miss the
snarl, but I’d suggest hooking up with an along the way, and both MTBs and ebikes magnificent “Gabriel’s Pools” section.
expert guide if you plan to go in search of are welcome. Get yourself to the 7.30am Set within a narrow ravine tucked away
the legendary street artists painting this start at Fournos Bakery in Dunkeld (there’s amidst vertiginous cliffs, the black-water
urban jungle red. And blue and green. safe parking!) and expect to be in the pools are fed by a refreshing waterfall
And orange, yellow and purple, and saddle for around 4hrs. during the rainy season—don’t miss out
literally in hundreds of other hues. on some cold-water therapy right here!
Risk Rating: Bud, this is Johannesburg, so
Wall Riding: Tours are offered once know off the bat that you’re going to have Risk Rating: Be warned: the terrain is
a month on a Sunday with three routes to keep it tidy in the traffic. You will need to gnarly, with cutthroat rocks, loose shale,
to choose from, and the guy to get you fill out some paperwork before you pedal occasional pissed-off vipers and ankle-
cranking is Eelco Meyjes. Route 1 cranks off, but the good news is that you’ll have snapping drop-offs along the way. It’s up
via Melville, Auckland Park and Westdene two guides with you at all times, with to you to keep things together here in the
(26km), where the local Graffiti Art Project a sweep vehicle to boot. middle of moer-and-gone country.
“donates” walls to artists, who then have
free reign to get creative. Route 2 includes Plan It: Group rides start from Fournos Plan It: The farm boasts many treasures:
Newtown and Braamfontein (SA’s “graffiti Bakery (Dunkeld West Centre), corner a stone labyrinth, cedar trees, rock
epicentre”—30km). Finally, Route 3 pedals of Jan Smuts Avenue & Bompas Road. paintings and exceptional, off-grid
through Maboneng (40km). Contact Eelco on (082) 457 4936 or go accommodation—gobaviaans.net
All tours enjoy a short coffee stop to ebikersa.wordpress.com or leopardtrail.org

AIR
Take your adventures to new heights with activities
that will get your adrenaline soaring. Your office
block has never looked tinier.
GLIDE IT
Wild Sky Paragliding, Bulwer, KZN
“It’s the closest thing to free flight

a human can experience,” says Ria
Fokkens, an instructor and chief of
bookings and finances at Wild Sky
Paragliding. “You literally soar with the
birds, using thermals to gain altitude.”
(For the uninitiated, thermals are
columns of rising warm air that—if
hit at the right angle—can extend
your hangtime.) Fokkens’ paragliding
outfit is based out of Bulwer, a small
town in KZN’s Midlands region
hunkered in the foothills of the Southern
Drakensberg. Sitting just an hour outside
of Pietermaritzburg —or around two if
you’re heading from Durban’s bustling
city centre—you’ll cut through the
aforementioned area, known for its
rolling green landscapes and bounty of
lakes, rivers and crystal-clear waterfalls.
While these sights are literal eye candy
from the window of your car, they take on
new, grandiose dimensions when you’re
in flight. That’s exactly why Wild Sky will
be your best wingman.
Clear the Air: Flying solo requires

training—and the crew at this
paragliding operation offer just that.
But for a sample of what the sport has
to offer, you can opt for an introductory
tandem flight with a qualified instructor,
says Fokkens. “No experience is
required,” she adds. A tandem ride
costs R1 250 and you’ll bag up to 15
minutes of air time.
Plan it: Cool down with a stay in

countryside surrounds at the Mountain
Park Hotel. Built in the 1940s, the
property exudes old-world charm and is
within a stone’s throw of the area’s many
other ground-level adventures. Rooms
start at R475 (per person sharing).
“It’s the closest thing to
free flight a human can kitted paintball arena. Plus, there are
three different mountain bike routes to
experience.” tackle, so it’s worthwhile hauling along

your steed if you want to rack up some
miles in a fresh setting.
Plan It: Situated just two hours from

JUMP IT SEND IT Durban, Lake Eland Game Reserve is
an ideal weekend getaway. But we’d
Bloukrans Bridge, Oribi Gorge, KwaZulu-Natal
Storm’s River, WC recommend a longer stay so that you
Carved out by the flow of the Mzimkulwana can squeeze in a few hikes after you’ve
Ready to take a leap of faith? The River over millions of years, the area is conquered the park’s gargantuan zipline.
Bloukrans Bridge—towering 216m characterised by steep cliffs, verdant The reserve’s sleeper chalets are
above a picturesque valley—will put growth and a plethora of outdoor activities. encircled by vegetation, giving you
your devotion to daredevil antics to But to truly sample this unreal landscape, privacy and access to some much-
the test. And when it comes to bungee, you’ll need to up the altitude. needed silence. A family-sized abode
that elastic plunge that will snap anyone The Lake Eland Ziplines, situated will set you back around R950 per night.
back to reality, this air-bound adventure in a sprawling game reserve, is one of Bargain? We think so.
is the highest natural variant of its kind the longest in the world, stretching
in the world. See, we told you we’d across 4.5km of glide-ready real estate.
help elevate your downtime. Consisting of 14 interconnected lines
Face Adrenalin, which oversees —some sitting more 650m above
the plunges into the dark green valley the terrain—you’ll be sliding at some
below, makes use of pendulum bungy serious elevation, hitting speeds of up
tech for a smooth and “comfortable” to 160km/h. (That’s fast enough to net
fall. So, when you’re jolted out of your you a speeding fine on most highways.)
free-fall, instead of bouncing at the Some sections take a massive dip,
end of a tether, you’ll immediately sending you hurtling across lakes low
swing along the terrain below for an enough to dip your toes in the water.
unparalleled view of the area’s lush flora.
A jump will set you back R1 490—head to Set Out On Foot: There’s more to this
faceadrenalin.com to lock in a slot. game reserve than slip streams. Head out
into the wild and you’ll find a suspension
PHOTOGRAPHS: (MEDITATION) AUSTIN BAN/UNSPLASH; (PARAGLIDING) CHRIS ANDRAWES/UNSPLASH
Risk rating: While you might be wary of bridge, game drives and even a fully-
taking the leap, the crew at Face Adrenalin
has an unblemished safety record with
zero accidents since they started their
high-flying operation in 1997. Since then,
more than 300 000 people have jumped
from the fabled bridge.
BREATHE IT
Bodi Khaya Retreat, Stanford, WC
Practising mindfulness can be

Plan it: Nestled in the heart of
a challenge at home—especially
the Tsitsikamma region, it’s an
when you can’t even shut out the
embarrassment of riches when it comes
traffic. So, if you’re having trouble Hermanus in the Western Cape is
to accommodation. We recommend
finding that coveted zone of eternal a hyperbolic mindfulness chamber.
booking an oceanside bungalow at the
zen, it might be worth scheduling (Any Dragonball Z fans?) With daily
nearby Storm’s River Mouth Rest Camp
a meditation-focused retreat. meditation sessions, yoga classes
(base rate of R1 300) where you’ll have
After all, not only has “om” time and feel-good, altruistic pursuits—
easy access to jaw-dropping ocean
been shown to ward off anxiety, like the retreat’s reforestation and
vistas, an abundance of hiking trails and
depression and help you get to regeneration project—you’ll tap
the area’s famous (and Instagram-
sleep faster, but an analysis of 57 into tranquility in record time.
ready) suspension bridge. Visit
different studies by Saint Louis Catch up on those now easily
sanparks.co.za for more info.
University, found that it could also attainable Z’s by booking one of the
do wonders for your stress levels. many single rooms or cottages
Consider this spot a vaccination available to guests (cottages start
shot against workday worries. Bodhi from R1 800 per night). Visit
Khaya Retreat, situated just beyond bodikhaya.com for all the deets.

Turn the heat up on your next holiday with adventures
that don’t shy away from high temps. From taking a soak
FIRE
to working up a sweat, it’s time to embrace the inferno.
EXPLORE IT otherworldly landscape that’s unique to

the province. “It’s also just one of three of
holes for those dawn and dusk hours
when members of the Big 5 are most likely
Pilanesberg, North West Province its kind in the world,” he adds. Bonus: it’s to make a cameo.
a short(ish) drive from the major hubs of
Born from the molten remains of an Pretoria and Joburg. Plan it: If sleeping under the stars isn’t
unerupted volcano, this game reserve But the park isn’t all rock and no roll. your scene, the Tshukudu Bush Lodge
was forged by fire. Over millions of Teeming with wildlife, animal sightings will let you keep your eye on the wild
years, erosion has eaten away at the are almost a guarantee— so a game with all the comforts of home—and
landscape to reveal magma-born rock drive is almost always worth the price of more. Take up residence in one of its
formations in a series of concentric admission. While you could opt to stay in six free-standing chalets where you’ll
circles stemming from the failed luxury accommodation on the outskirts find sunken bathtubs and leather
eruption’s epicenter which now of the park, Nicol says that Pilanesberg is sofas that’ll help you relax and—if your
loom over the park. best experienced from under a stretched significant other is in tow—reap the
Craig Nicol of Pilanesberg Safaris tarp. “You’ll want to spend at least two or rewards of a romantic getaway, too.
(pilanesbergsafaris.com) says the three nights in the park,” he says. That’ll Visit pilanesbergnationalpark.com
area’s fiery origins have resulted in an give you a chance to camp out watering for more info.

SEE IT
Magaliesburg, Gauteng
When you think of Jules Verne’s

Around the World in 80 Days, what
comes to mind? If you’re like me,
you probably imagine the industrious
traveller Phileas Fogg boarding
a hot air balloon at some point during
his lengthy roundtrip. The mode of
transport has become practically
synonymous with the novel and its
enigmatic protagonist. However, while
he might’ve made use of steamboats,
trains and even elephants to
complete his journey, Fogg never
stepped foot on this fire-powered
vessel. We think he missed out.
Float Above the Clouds: Hot air

balloons give you the chance to
float through the air at lofty heights,
“Granting near-static
granting near-static vantage points vantage points of the
PHOTOGRAPHY: (HOT AIR BALLOON) JANSE VAN RENSBURG/UNSPLASH; (GAME RESERVE) VEIT HAMMER/UNSPLASH
of the world below. Where the

adventures on the previous page
give a similar perspective, there’s
world below.”
little time to relax as you’re always
hurtling towards the ground. Above
Magaliesburg, a town sitting in
the shadow of the Witwatersrand
STEAM IT Fire It Up: Just outside of Greyton,
Caledon Hotel & Spa, Caledon, WC a town encircled by mountains,
mountain range in Gauteng, you’ll
farmlands and the Riviersonderend in
get a chance to tap into traversal
Stress can have a knock-on effect on your the Western Cape, you’ll find cascading
tranquility as you get a bird eye’s
body, often spiking your blood pressure pools bubbling with 65°C, heart-
view of the surrounding landscape.
and leaving you at risk of some serious helpingly warm H2O. The water has
AirVentures offers a “classic” flight
health problems. Thankfully, there may a distinctive brown tinge because of its
that’ll float you over the Cradle
be a way to tackle your stress levels and rich iron and mineral content. Entry to
of Humankind or Magaliesburg
heartaches with one quick soak. A study the pools costs around R200, giving you
(dealer’s choice) while sipping on
published in the Journal of Physiology generous hours to let the nature-heated
a glass of champagne. Bougie.
found that passive heat therapy— elixir work its wonders.
like lazing in natural hot springs for
Plan It: Flights will set you back
example— could help lower your blood Plan It: Cap off a warm soak with a cold
R2 950 per person. Situated just
pressure and improve cardiovascular toast to your adventurous spirit at the
over an hour from Joburg, you can
health. What’s more, some research says Old Potter’s Inn & Brewhouse in Greyton.
definitely sneak in a sky adventure,
that a heated hiatus could also help you It’s part bed and breakfast, part brewery
trail run and lunch before heading
burn more calories and— if timed right— —granting a sweet supply of soft sheets
back to urbanity. (air-ventures.co.za)
help you get to sleep faster. Let that all and savoury ales. They offer beer tasting
soak in for a moment and then think of from Wednesday to Saturday, and rooms
booking this high-temp hideaway. start at R940. (oldpottersinn.co.za)

LEMON AND HERB CHICKEN
BRAAI
High in vit B O N U S
am
are an in C, lemons
boostingimmunit y-
any dish. inclusion to
lemons mPolyphenols in
ig
prevent oht also help
besity.
AND
Maximum flavour
and minimal fuss—
the braai is more
than just a piece of
history. Cookbook
author and fireside
advocate Jan Braai
teaches his tips,
tricks and recipes
to squeeze the
most out of your
next outdoor
cooking session.
RECIPES BY JAN BRAAI
INTERVIEWED BY KIERAN LEGG

BR A AI GUIDE
HE SOUTH AFRICAN BRAAIER HAS EVOLVED. That’s PREVIOUS PAGE

one of the opening lines in Jan Braai’s freshly updated ode to
Lemon
spice and fire, The Democratic Republic of Braai. He’s become
the face of a wood-fired revolution, leading the charge when it and Herb
comes to cataloguing the endless possibilities of SA’s preferred Chicken,
cooking method—and his collection of recipes is a testament to
the versatility, flavour and health benefits you can sizzle up on
Literally
the grid. “It’s very practical, and you need minimal equipment,” Back to the basics. Lemon juice and
says Jan. He believes there’s a special alchemy to cooking over smoldering herbs go very well with braaied chicken.
In this recipe we are keeping things
wood: namely, that chemical equation that’s catalysed when juice drips on the simple and I believe that’s generally
coals, flaring back up towards your chops or chicken to give you a high-heat the secret in braai—and consequently
sear that’ll almost always result in delicious and umatched caramelisation. life. Suggested herbs? Parsley, sage,
rosemary and thyme. You could use
But with an influx of “BBQ” joints across the country serving up slow-cooked
any other suitable combination but
and smoked fare, you might be wondering whether the humble braai has what it going this route makes it sound like a
takes to cut it in the new age. The answer, obviously, is yes. And even questioning Simon and Garfunkel album, which is
its place on the throne can be considered a kind of blasphemy in a country where a good thing. Feeds 4
we routinely toast special occasions (or Rugby results) by rolling out the braai.
W H AT YO U N E E D
Ultimately, your braai is already doing what these American-born methods
4 C H I C K E N B R E A ST F I L L E TS
are trying to achieve. Take, for example, chicken wings done in a barrel smoker: S O M E F R E S H S P R I G S O F PA R S L E Y,
“I prefer to do them on the braai,” says Jan. “I cook them in a basting in my potjie SAG E , R O S E M A RY A N D T H Y M E
first until they’re tender and falling off the bone. Then, I crisp and caramelise 3 LEMONS
2 TOTS O L I V E O I L
them directly on the coals.” Smoker versus braai? He’s tried both, and he’ll back
SA LT A N D P E P P E R
the smokiness of grid-seared poultry every time.
N O R M A L W H I T E ST R I N G
A braai can also be healthy. The proof? Some of Jan’s next-level recipes
on the pages ahead. “If you braai in its purest form with natural and
W H AT TO D O
fresh ingredients (and with minimal condiments) in a Mediterranean style,”
1. Place the chicken breasts on
—think: salt, olive oil, garlic, lemon and a touch of oregano—“I think you’ll a chopping board and lightly beat the
find something that trumps most other forms of cooking [when it comes thickest parts with a heavy object like a
to your health].” meat mallet or bottle of wine. This will make
the chicken easier and quicker to braai and
There are mental health benefits to these fireside sessions, too. Firstly, they
more fun to eat.
push you to spend more time outdoors—especially out in nature. In a study
2. Take a bit (not all) of each of the 4 types
published in Mind, researchers found that 95% of those interviewed as part of
of herbs and chop finely. Mix with the juice
a study said their mood improved after spending just a few minutes outside. of 2 lemons and the oil. Rub this mix onto the
Secondly: “It’s a very relaxing activity,” says Jan. “You’re outside, preferably chicken, coating all sides, and marinate the
barefoot, feeling the sand, grass or stone underneath your feet.” chicken for 2 hours in the fridge, turning it
once. Best practice is to rather use a plastic
And finally, in this era of working from home, Zoom calls and unparalleled
or ceramic bowl than a metal one.
isolation, the braai is now more important than ever.
3. Slice the remaining lemon into slices.
Deprived of our usual social hubs and much-aggrieved-
Divide all the rest of the herbs into 4 bunches
but-incredibly-necessary watercooler conversations, any of equal representation. Place these small
activity that encourages us to get together and connect can be bouquets onto each chicken breast and top
considered a serious intervention. Gathering around the fire? with a lemon slice or two. Secure the lemon
and herbs to the meat with normal string, tie
“It’s a great place to bond,” adds Jan. It’s where he gets in his
the knot and cut away the excess tether.
social reps outside of his cycling and running with friends.
4. Braai on medium-to-hot coals for about
When you consider what the braai represents—a part of
8 minutes in total. Most of the time they
history, a reprieve from life’s daily stressors, a chance to should be on the side without herbs as we
connect, an opportunity to feast—it’s no wonder Jan and want the herbs nice and intact when serving
his ilk are so passionate about promoting the benefits of this Recipes from the food. Obviously, some of the time, the
Jan Braai: The herbed side will face the coals as well; we
fireside therapy. This year, on September 24, the braai just sway in the direction of the other side
Democratic Republic
expert is encouraging everyone to wave their flags and more often. We want it cooked through
of Braai (Updated
celebrate the country’s heritage around the flames. Edition). Published by properly but we also don’t want the herbs to
Bookstorm. Available burn too much. Season with salt and pepper
“I want to see the whole country unite around fires,” he
PHOTOGRAPHY
in all good bookstores during the braai.

says. That’s your call to arms—grab your tongs (and a few
and online. R425 5. You will know the chicken is ready as
mates) and get to work. Jan’s braai-ready recipes pack
it will change colour as it cooks. Serve as
massive taste and are designed to be shared. you please.

H O N E Y & M U S TA R D P O R K S PA R E R I B S
B R AA I B O N UthSe
Pork contains-alanine
ta
amino acid be en found
which has bee muscle
to im pr ov
in protein,
function. High es will
so your musdclgrow.
move an
BR A AI GUIDE
PREVIOUS PAGE
Honey and
Mustard Pork
Spare Ribs BRA
Studie A I B O N U S
light t s have show
There are two fundamental reasons why consuommoderate bn that
pork spare ribs taste so great. Firstly, their your ris ption ca eer
and ne k of hear t d n cut
relatively high fat content bastes and diseasurodegener isease
e a
flavours the meat as it braais. Secondly, Crack s. Your movetive
a cold
the high bone-to-meat ratio means that one. ?
the bones impart further flavour to the
meat as they heat up during the braai. Here
we add a third reason with a honey and
mustard sauce. There are many inferior
off-the-shelf commercial sauces in the
world which are so-called “honey and
mustard” in flavour, but this sauce actually
consists of honey and mustard. Most store-
bought alternatives are high in sugar and
burn easily, leading you to prematurely
rescue your rack from the flames and,
subsequently, biting into a raw rib. There’s
a very easy way to get around this hazard:
don’t marinate or baste the ribs, just braai
them and remove them from the fire
about 5 minutes before they are ready.
Generously smother them in the sauce,
then return them to the fire and complete
the braai. Feeds 4
W H AT YO U N E E D
Original South African
1 ½ KG P O R K S PA R E R I B S
½ CUP HONEY Beer Bread
2 TOTS D I J O N M U STA R D
2 TOTS F R E N C H - ST Y L E W H O L EG R A I N M U STA R D The beer bread, in its simplest form, has Using one of your recently washed hands
1 TOT O L I V E O I L two ingredients: a classic bottle or can or a wooden spoon, mix and knead all the
1 TS P SA LT of beer and a 500g packet of self-raising ingredients until they are combined.
flour. By my reckoning and experience Do not work too hard here and over-exert
you can’t go wrong when you add a tot of yourself. As soon as everything is properly
W H AT TO D O
olive oil and a teaspoon of salt to this mix. combined you’re good to proceed to the
1. Prepare the sauce by mixing all the This brings you to 4 basic ingredients next step. If your beer happened to be
ingredients (except for the ribs) together in and you have a bread. But 5 is such a nice a bit bigger than usual and you are
a bowl. You can make things simple by round number that you might as well add worried that the mixture is too “wet”,
using just one type of mustard, just make one more thing to get your bread to that don’t worry about it, just carry on. If you
sure to double the quantity. magic 5-wicket haul. Feeds 4 to 8 sneaked a few sips of the beer before
2. Braai the whole rack of spare ribs adding it to the bowl and your mixture is
over medium heat, turning regularly, for W H AT YO U N E E D too dry, add a bit of water or milk.
30 minutes until almost done. 5 0 0 G S E L F - R A I S I N G F LO U R
4. Place the lid on the potjie and bake
1 TS P SA LT
3. Remove the ribs from the fire and place for around 45 minutes with coals underneath
2 F E TA C H E E S E ( 1 5 0 G, D R A I N E D & C R U M B L E D ) the pot and on top of the pot’s lid until the
on a cutting board. Cut into single riblets.
1 TOT O L I V E O I L bread is done. You will know when it’s ready
4. Toss the ribs into the sauce bowl and coat 1 N O R M A L- S I Z E D N O R M A L B E E R ( 33 0 – 34 0 M L ) by looking at it, tapping on it and then insert-
them well. Shake the bowl or use a spoon. ADDITIONAL OLIVE OIL OR BUTTER ing a knife to see whether it comes out clean.
Let them sit for a few mins so that the ribs ( TO C OAT T H E I N S I D E O F T H E P OTJ I E )
absorb the sauce. Take care not to burn the bread; there is
no risk whatsoever in baking it a bit slower
5. Braai the basted ribs for 2 to 10 mins W H AT TO D O and taking an hour, for example.
until all the sauce is warm and glazed. If 1. Use olive oil or butter and rub the
during the cutting you saw that the ribs were AND… There is no limit to the number
inside of your no. 10 flat-bottomed baking and variety of additional ingredients that
basically done and will start to dry out, just potjie with a coating of your chosen non-
braai them for a minute or so until the sauce you can use in your beer bread. Always
stick agent. add the 4 core ingredients but the feta
is glazed, but if you saw they still had a way
to go, make it closer to 10 minutes or even 2. To this potjie, add the flour, salt and cheese can be swapped out for a cup of
longer. Also face the two recently cut sides feta cheese. Mix this with one of your grated cheddar cheese, chopped and
of each rib coal-side down. recently washed hands. fried bacon, chopped and fried onion, a tin
of sweetcorn, a tin of chakalaka, sun-dried
3. Now add the olive oil and beer. tomatoes, biltong… the list goes on.

Mussel
Potjie
This recipe was finalised exactly ten
years after publishing my original mussel
potjie recipe in my first book Fireworks.
I use some creative licence when I say
this recipe is final, because I obviously
also considered my recipe final ten
years ago, but it has evolved. The base
principle is still to make a wonderful
stock-type sauce in your potjie and
then steam fresh mussels in that. Fresh
mussels pick up a wonderful flavour in
this process but what also picks up
a wonderful flavour is the subsequently
mussel-infused sauce or we should
rather call it a soup that sits in the potjie.
You’ll want to spoon and serve this as
part of each portion, most likely to be
eaten by dipping fresh bread to mop it
up. So, what I do these days is to process
in a blender my onion, garlic and parsley
with olive oil and then fry the resulting
paste in the potjie which leads to a sauce
that clings to the inside scoop shells of
the mussels better, and means an easier-
to-dip-bread-into soup. The blended
onion and garlic is quite strong so
I use sweet sherry instead of the regular
white wine for this one. Dress it with the
chopped stalks of the parsley leaves that
went into the blend and lastly lemon zest,
the oils of which come alive as it hits the
warm mussels. Feeds 2
W H AT YO U N E E D
1 KG F R E S H M U S S E LS ( C L E A N E D )
1 O N I O N ( R E L AT I V E LY S M A L L , O R H A L F A B I G O N E )
2 GA R L I C C LOV E S
B R AA I B O N U S S M A L L B U N C H O F PA R S L E Y
Mussels co ntain nine
2 than SA LT A N D P E P P E R
times morviengB1you an
beef, gi ost of this 2 TOTS O L I V E O I L
t bo
instan in which helps
m
vital vitaoo 1 C U P S H E R RY
essure and
lower blifydyoprur hear t. Z E ST O F 1 L E M O N
fort
F R E S H B R E A D ( FO R S E RV I N G )
W H AT TO D O
1. In a blender combine the onion,
garlic, parsley leaves (not the stalks),
salt, pepper and olive oil. Process until
you have a smooth paste.
2. Fry the paste in your potjie on the fire
until it starts to become golden in colour.
3. Add the sherry to the potjie and stir in.
If the potjie is particularly hot and you feel
the need to add more sherry, then add
more sherry.
4. Now add all the mussels, stir well and
put the lid on the potjie. Steam the mussels
for about 5 to 10 minutes until most are
open. You want to lift the lid every minute or
two to properly stir the mussels so that all
get a turn at the bottom with the sauce and
all get a turn at the top to properly open.
The rest of the time the lid should be on.
5. Serve straight away. Potjie on the
table, lid open, dress the mussels with
chopped parsley stalks and lemon zest.
Serve fresh bread on the side that was
lightly toasted on the fire.
BR A AI GUIDE
Democratic
Lamb Salad
This recipe is two-fold. First we deal with
how to easily and successfully prepare
and braai a leg of lamb. The second part is
essentially a serving suggestion. I suggest
you let the meat rest a bit, carve it into thin
slices and make a truly remarkable salad
with it. There are two pieces of equipment
BONUS that you need for this recipe and you
B R A AeIat is a gr,eaant absolutely have to buy if you don’t have
c
Redumrce of ztinthat’ll l them. In this instance we are not being
so redien natura
ing up your one democratic at the braai fire. The one thing
ramptestostertion. you need is a meat mallet to flatten out
c
produ the deboned and butterflied meat. (MH
approves the KitchenCraft Heavy Duty
option at YuppieChef, R249.) You will use it
to hit the attitude out of tough steaks.
Also to flatten and relax the muscle of
chicken breast fillets, which really is the
only way chicken breast fillets should be
Braai Freedom Fighter braaied. The other tool you need?
A meat thermometer. (Jan has created
This burger doesn’t play games. 2. Add the chilli powder and paprika and his own, you’ll find it at Woolworths for
It’s a robust burger with little interest in toss to release their flavours. Then also add just R279.) Braai leg of lamb or any lamb
debate and it dominates your plate. You the tomatoes, tomato paste and beef stock, for that matter until it has a 63°C internal
use 100% pure red meat (steak) to make and mix to combine them all. Bring to the temperature. When the middle of the
the burger patties, and the sauce is made boil, close the lid and simmer until you start thickest part of a leg of lamb is 63°C,
with the finest red ingredients known to to braai the patties. Basically, you want to remove it from the fire and let it rest.
braai kind—significant figureheads like red let it simmer so that the flavour can develop When you then carve the meat it will be
onions, red bell peppers, paprika, cayenne while the fire burns down and you can start absolutely perfectly braaied with that
pepper and tomato. Even the stock we use to braai. Check every now and then to stir desirable shade of pink in the middle. A leg
to bring it all together is beef stock, stock the potjie and make sure it doesn’t cook of lamb braais easiest when you debone
from a red-blooded 100% red meat animal. dry. You want the sauce to thicken but you and butterfly it first. The simplest way of
If the ferocity of the Freedom Fighter don’t want it to burn. doing that is to ask your butcher to do
scares you, enjoy it with a dollop of fresh it for you. Deboning and then flattening
sour cream as the two complement each 3. Making and braaing 100% beef patties the meat before the braai means you can
other very well. Feeds 6 is comprehensively described for hand- throw a piece of meat of even thickness on
chopped burgers in my recipe book. In the the grid and braai all of it properly, with no
W H AT YO U N E E D case of the Braai Freedom Fighter I usually super dry or underdone pieces. Feeds 6
1 KG ST E A K M I N C E go for homemade machine-minced meat.
4 H A M B U R G E R R O L LS ( B U T T E R E D ) It’s a little less effort than hand-chopped W H AT YO U N E E D
mince but the Braai Freedom Fighter sauce FO R T H E L A M B
1 TOT O L I V E O I L
is so dominant that you will barely notice 1 L EG O F L A M B ( D E B O N E D )
2 RED ONIONS (SLICED OR CHOPPED)
the difference. Otherwise, get good mince
2 RED BELL PEPPERS 5 GA R L I C C LOV E S ( F I N E LY C H O P P E D )
from your butcher.
2 C LOV E S GA R L I C ( C R U S H E D A N D C H O P P E D ) 1 TOT F R E S H T H Y M E ( O R O R EGA N O, F I N E LY C H O P P E D )
1 TS P C H I L L I P OW D E R O R CAY E N N E P E P P E R 4. Form the 1kg of fantastic mince into ½ CUP OLIVE OIL
four patties using your recently washed 1 LEMON (JUICE)
2 TOTS PA P R I K A
hands and braai over very hot coals for SA LT A N D P E P P E R ( F R E S H LY G R O U N D )
2 TO M ATO E S ( C H O P P E D )
8 mins, turning only once. Grind or sprinkle
1 TOT TO M ATO PA ST E M E AT T H E R M O M E T E R
sea salt and black pepper on both sides just
½ C U P B E E F STO C K before, or during the braai. The patties get FO R T H E S A L A D
1 TS P SA LT no other binding ingredients or seasoning.
½ C U P P I N E N U TS
1 TS P B L AC K P E P P E R
5. When you start braaing the patties, 2 TOTS S U N F LOW E R S E E D S
S O U R C R E A M ( FO R S E RV I N G ; 2 5 0 M L I S E N O U G H )
take the lid off the sauce and let it reduce 2 TOTS P U M P K I N S E E D S
PA R S L E Y ( TO GA R N I S H )
to your liking, adding extra heat under 3 LEMONS
the potjie if necessary to get it reducing 1 C U P F R E N C H - ST Y L E M AYO N N A I S E
W H AT TO D O more rapidly.
1 TOT D I J O N M U STA R D
1. Heat the oil in a potjie and fry the onions 6. During the final minutes of the braai, 1 GA R L I C C LOV E ( C R U S H E D O R F I N E LY C H O P P E D )
and peppers for about 4 minutes until they toast the insides of the cut and buttered rolls SA LT A N D P E P P E R ( F R E S H LY G R O U N D )
start to soften, then throw in the garlic. on the grid over the coals for bonus points. 1 PAC K E T BA BY S P I N AC H ( 4 0 0 G )
Onions take longer to cook than garlic,
so always fry onions before adding the 7. Assemble the burgers: Roll, patty, Braai 1 PAC K E T R O C K E T L E AV E S ( A B O U T 1 0 0 G )
garlic. This is general advice and is not only Freedom Fighter sauce, dollop sour cream 2 TOTS O L I V E O I L ( G O O D Q UA L I T Y S O U T H A F R I CA N )
applicable to this recipe. and then chopped parsley. 1 C U P O L I V E S ( P I T T E D A N D H A LV E D )

W H AT TO D O : P R E PA R E T H E M E AT
1. Ensure the meat is more or less the
same thickness by laying it out on
a chopping board and gently flattening
the thicker parts with a meat mallet or any
other suitable object (like a cheap bottle
of wine).
2. Make the marinade by mixing the finely
chopped garlic and herbs with the olive oil,
lemon juice and black pepper.
3. Marinate the meat in a covered bowl
or plastic bag in the fridge for 24 to 48
hours. I also find that it works well to pour
the marinade over the meat, and roll the
meat up and wrap it in cling wrap. If you’re
in a rush, a shorter marinating time is
fine, but an overnight session gives the
flavours time to develop.
B R A A I T H E M E AT
1. Make a fire, wait for some coals to
form and braai the meat over medium to
hot coals for roughly 30 minutes, turning
often. With a bigger piece, you probably
need closer to 40 minutes. During this
time, paint the meat with any leftover
marinade and also grind salt over it. The
idea is to completely seal the outsides
and have the inside medium rare to
medium. Remove from the fire when the
thickest part has an internal temperature
of 63°C on your thermometer. At this
internal temperature, it will consistently be
perfectly braaied. If you still do not own a
thermometer, don’t waste any more great
meat, buy one now.
2. Let the meat rest for 10 minutes
before carving it into thin slices. During
his resting time the juices will settle and
the meat will also continue to cook to
a point still below medium.
MAKE THE SALAD

1. In a pan, dry-roast all the seeds and nuts
for a minute or three until they start to smell
great. Be very careful not to burn them as
this happens very quickly and then they will
smell less great. Set aside to cool.
2. Quarter or halve the lemons and
braai over hot coals to give each piece
some colour and caramelise their insides.
Keep aside.
BRAAI BONUS
3. Mix the mayonnaise, mustard and Lamb is
a
of creatinatural source
garlic together and season to taste with salt amon ne, favoured
and pepper. Feel free to add more garlic its abilitg gym rats for
if you are garlic inclined. recoveryy to speed up
muscle m , drive le
an
4. Pull it all together: toss the salad up yourasss and ramp
trength.
leaves together and drizzle with olive oil.
Top the leaves with the slices of lamb
and pitted olives. Add dollops of the
mayonnaise sauce here and there,
and sprinkle the salad with the toasted
seeds and nuts. Garnish with pieces of
braaied lemon.
HOW
MAXING OUT YOUR

BENCH PRESS?
THAT’S THE OLD
WAY OF THINKING
ABOUT STRENGTH.
WE CONSULTED
FORWARD-THINKING
RESEARCHERS TO
BUILD A FITNESS
SUPER PLAN THAT
MEASURES THE
STRENGTH YOU
NEED TODAY—AND
TOMORROW, TOO.
BY MICHAEL EASTER
PHOTOGRAPHS BY JUSTIN STEELE

H
UMAN FITNESS USED to be tested every day. Long before
Uber Eats and Outlook calendars, our environment threw tests at us, making
us stalk our prey, carry home heavy loads of meat and escape predators.
As those tests faded, we began testing ourselves. (See: the Bleep test, push-
up challenge, one rep max... the list goes on.)
Today, fitness standards have gotten a lot more dizzying. But none of these tests truly
look at strength in the 360 degree fashion we need to help us live longer, healthier lives.
Strength is more than the muscle to deadlift and the mobility to sit in a deep squat for
hours; it’s those qualities and others (think coordination, endurance and reflexes)
working together. “If one or more of those systems don’t work well, it’s a sign something
is wrong,” says Dr. Stuart Phillips, director of the McMaster Centre for Nutrition,
Exercise and Health Research at McMaster University.
Too many fitness tests show you’re ready for one or two tasks (say, catching a rugby
ball and running with it). But lasting fitness doesn’t come from pure speed or strength,
as any hobbled former pro athlete can tell you, because life demands speed, strength,
mobility and agility at different moments. That’s where this MH-researched, expert-
powered fitness assessment comes in. These tests measure the traits you care about
(strength! muscle mass! speed!) and some you should learn (rotational power). Do them
over the course of a week. Then calculate your results and see if you’re MH Strong.
DAY 1 POWER & STRENGTH

TEST 1
DEVELOP AGILITY &

ROTATIONAL STRENGTH
YOUR GOAL WHAT IT MEASURES
At least 12m on 2 rotational — Rotational power
medicine-ball throws with — Hip mobility
a 12kg med ball. — Total-body coordination
WHY IT MATTERS TRAIN FOR IT

Most fitness tests don’t directly Do lateral shuffles twice a week.
assess rotational power. This test does Work for 30 seconds, then rest for 30
that before you’ve tested anything seconds; do 2 to 3 sets. To improve at
else. “Rotation is your secret power the med-ball throw, kneel on your right
source,” says Certified Strength and knee, right shoulder facing a wall, a light
Conditioning Specialist David Otey. med ball in both hands. Repeatedly
You’ll thank us for this one the next time throw the med ball at the wall as hard
you reach across your body to grab as you can. Do 3 sets of 10 reps per side,
a bag of mulch while you’re cleaning 2 or 3 times per week.
up your garden.
DIRECTIONS
YOUR SCORE Stand with a 12kg med ball at your
10 POINTS 12M OR MORE IN TOTAL chest, with your weight on your right
foot. Shift your weight to the left foot,
8 POINTS 9M TO 12M
rotating and throwing the ball to the
6 POINTS 6M TO 9M left. Measure where it lands. Repeat on
4 POINTS 6M OR LESS the other side. Add the two numbers
for your total.

DAY 2 S T A B I L I T Y,
TEST 3
GET REALLY
HARDCORE
YOUR GOAL
Crush a half-kneeling kettlebell
windmill with one third of your
bodyweight on each side.
WHAT IT MEASURES
— Shoulder stability
— Hip mobility
— 360-degree core strength
TEST 2 WHY IT TRAIN FOR IT

MATTERS Do light kettlebell
BUILD ESSENTIAL Moves like planks windmills. For
2 weeks, do them at
STRENGTH and situps don’t get
the job done when least 3 times a week,
building strength.
YOUR GOAL WHAT IT MEASURES it comes to vetting
your core, says Can’t touch your
Perform a deadlift with — Absolute strength (the ability
Certified Strength elbow to the floor?
twice your bodyweight to lift as heavy as possible) Do Spiderman
and Conditioning
using a barbell. — Lower-back resiliency lunges with thoracic
Specialist Ebenezer
— Glute strength
Samuel. “Your rotations for 60
— Grip strength
core has multiple seconds daily: start
— Hip hinge mechanics
responsibilities,” he in push-up position,
says. “The windmill shift your right foot
WHY IT MATTERS TRAIN FOR IT challenges them alongside your right
all.” It proves you’re hand, then reach
Picking up something from If you find yourself coming your right hand
resilient to core
the ground is a basic human up short, master the Romanian upward. Repeat on
and shoulder
act. “The deadlift is a ‘global’ deadlift. To do it, stand holding the other side.
injuries, too.
general strength exercise that a loaded barbell at your hips, abs
covers a lot of bases,” says Pavel tight. Push your butt back and
Tsatsouline, CEO of StrongFirst lower your torso until it’s at a 45 DIRECTIONS
and a veteran kettlebell coach. degree angle with the floor or
A strong deadlift also indicates you feel your hamstrings tighten, Hold a light kettlebell at your right shoulder, left
you have glute and lower-back whichever comes first. Stand. knee on the floor. Push your butt back and twist
strength, two key traits that can Do 3 sets of 6 to 8 reps twice your torso to the right. Lower until your left elbow
help you avoid lower-back pain a week. Need more? Do kettlebell touches the floor. Press up. Do 3 reps per side. Rest
down the road. swings twice a week. 90 seconds, then repeat with a heavier weight; this
time do a single rep on each side. Work up to the
heaviest single rep you can do with good form.
Can’t get your elbow to the floor? That’s okay.
DIRECTIONS Touch your hand to the floor instead, and instead
Figure out your deadlift 1-rep max. Start with a light set. Do 3 or 4 reps. of going up in weight, do 3 sets of 10 per side.
Rest 2 minutes. Add weight and do a single rep. Rest again. Repeatedly
do single reps, adding weight each time. Stop if your back starts to
cave—even a little. Record the heaviest weight you lift. YOUR SCORE
10 POINTS 33% BODYWEIGHT OR MORE
YOUR 10 POINTS 200% OR MORE OF YOUR BODYWEIGHT 8 POINTS 25%–33% BODYWEIGHT
SCORE 8 POINTS 150%–199% 6 POINTS 10%–25% BODYWEIGHT
6 POINTS 100%–149% 4 POINTS 3x10 REPS WITH HAND
4 POINTS UNDER 100% TOUCHING THE FLOOR

STRENGTH & STAMINA

TRAIN FOR IT
Yes, 40 reps may seem daunting,
but you can do it! To start, do 40
push-ups at least 3 days a week
using this method: do as many as
you can, then rest for exactly 10
seconds. Do as many as you can
again. Repeat this pattern every
single time you do push-ups;
gradually, you’ll improve. Once you
can do 25 straight push-ups, rest
for only 5 seconds before going
back to work on another set.
TEST 4
DIRECTIONS
PROVE YOUR Do as many push-ups as you can
without resting. Make sure you
STRENGTH & STAMINA lower your chest to within 3-5cm
of the floor on every single rep,
and straighten your elbows fully
at the top of each rep. Do 1 set.
YOUR GOAL WHY IT MATTERS
Battle through 40 Weight-room strength isn’t just about maxes;
consecutive push-ups. here we’re challenging your chest and core
to show muscular endurance—which has
YOUR SCORE
long-term benefits. One study found that 10 POINTS 40+
WHAT IT MEASURES middle-aged men who could do more than 40 8 POINTS 30–39
— Pushing strength push-ups had a 96% lower risk of experiencing 6 POINTS 20–29
— Core stability a cardiac event (heart attack, stroke, heart 4 POINTS 19 OR FEWER
— Muscular endurance failure) than men who could do fewer than 10.
TEST 5
LIFT YOUR BODY WEIGHT

YOUR GOAL WHY IT MATTERS
Score 10 consecutive Building a strong back is key to protecting
dead-hang pull-ups. your shoulders against injury, yet many tests
don’t purely assess back strength. Our 10-rep
standard is based on tests done in Soviet high
WHAT IT schools in the 1970s and ’80s; Tsatsouline says
MEASURES this would earn you a B grade.
— Back strength
— Shoulder mobility
— Core bracing strength TRAIN FOR IT
— Grip endurance Start by improving your grip strength: do 2 or
— Body composition 3 sets of 60-second hangs daily for 2 weeks.
Then aim to do 10 pull-up reps daily for 2 to 3
weeks. Can’t get them all consecutively? Do as
many as you can, then dismount the bar, count
to 5 and do as many as you can again. Keep
repeating that pattern until you’ve done 10 reps.
DIRECTIONS YOUR SCORE

Hang from a pull-up bar with an overhand 10 POINTS 10+ 6 POINTS 6–7
grip. Pull your chest to the bar. Lower. Do as 8 POINTS 8–9 4 POINTS 5 OR FEWER
many reps as you can before releasing the bar.

DAY 3 LONG-DISTA NCE ENDUR A NCE
TEST 6
YOUR GOAL WHAT IT MEASURES
FORGE Ruck 10K with — Total-body strength and cardio
SERIOUS 15kg. Finish in
under 1 hour,
— Foot and ankle strength
— Mental endurance
CARDIO 30 minutes.
WHY IT MATTERS
Most fitness tests refuse to
measure long endurance. But do
traits like speed and strength matter
if you can’t sustain them for hours?
Find out if you can with rucking, an
underrated hybrid exercise. You’re
carrying a heavy pack, so don’t plan
on running. But walking is more
useful than you think: Researchers
in the UK found that people
with a brisk walking pace were
significantly less likely to die over
a five-year period compared with
people with a slow walking pace.
TRAIN FOR IT
Because rucking mixes strength
and cardio, you need both skills for
this. If you’re a regular lifter, put more
emphasis on cardio for 4 weeks,
aiming to walk or jog for 30 minutes
4 times a week. Cardio junkie? Make
sure you’re doing 4 sets of 10 heavy
goblet squats twice a week. If you’ve
never rucked, ease into the weight
before you take the test. Do at least
two 30-minute rucks each week
using 4kg to 6kg.
DIRECTIONS
Map out a 10K rucking route.
Strap a backpack (or specialised
rucking pack) to your back, loaded
with 15kg. (Wrap a dumbbell in
a towel or make your own
sandbags.) Walk until you’ve
covered the total distance.
YOUR SCORE
10 POINTS 1:30 OR FASTER
8 POINTS 1:31–2:00
6 POINTS 2:01–2:30
4 POINTS 2:31 OR SLOWER
DAY 4 PEAK SPEED & AGILITY
TE S T 7
SPARK EXPLOSIVE POWER

YOUR GOAL WHY IT MATTERS DIRECTIONS
Cover at least 3.5m Most fitness tests delude you into thinking a run Stand with feet together.
when doing a double or sprint is enough to assess athleticism. That’s not Throw your arms back, then leap
broad jump. the case. “When we run, we can camouflage bad forward. Land on both feet.
mechanics,” says Samuel. You can’t do that during Immediately jump forward again.
a double broad jump. A bonus: you’ll bag horizontal Land on both feet. (Step forward
WHAT IT force production in droves for explosivity on tap. on the landing and the jump
doesn’t count.) Measure the total
MEASURES
distance you cover.
— Explosive power TRAIN FOR IT
— Ability to absorb force
— Ability to redirect force Prep for 3 weeks. During week 1, learn to land. Do 3 sets
of 6 depth jumps 3 days a week. Stand on a bench or step,
YOUR SCORE
— Balance
then walk off the edge. Land on both feet, knees bent. 10 POINTS 3.5M OR MORE
During week 2, jump up and down as fast as possible for 8 POINTS 3M TO 3.5M
40 seconds. Rest 20 seconds. Do 3 sets 3 times a week. 6 POINTS 2.5M TO 3M
During week 3, practise single broad jumps, focusing on 4 POINTS LESS THAN 2.5M
sticking the landing. Do 3 sets of 5, 3 times a week.

TEST 8
SHARPEN AGILITY
YOUR GOAL
Gut out twenty 9m shuttle passes in 30 seconds.
WHAT IT MEASURES
— Acceleration and deceleration
— Lateral quickness
— Ankle and hip mobility
WHY IT MATTERS TRAIN FOR IT

To protect your joints Ready your body to
from injury, your muscles change direction by doing
must be able to decelerate 4.5m lateral shuffles. Set
your body and redirect up 2 cones 4.5m apart. Line
energy in multiple up between them, right shin
directions. The US military against the right cone, left
tests this with a 45m sprint shin facing the left cone.
in its sprint-drag-carry test. Run all the way to the left
Our version is even faster, cone, then back to the right.
a better assessment of how Do 2 or 3 sets of 4 to 6
well you can slow down and reps. Do this 2 or 3 times
turn your hips. per week.
DIRECTIONS
Set a timer for 30 YOUR SCORE
seconds. Place 2 cones 10 POINTS 20 PASSES
9m apart. Start with one OR MORE
hand touching the cone to 8 POINTS 15–19
the right. Sprint to the other
6 POINTS 10–14
cone, touching it with your
FEWER
hand. Sprint back. That’s 1 4 POINTS THAN 10
pass. Do this until time’s up.
ARE YOU MH STRONG? 72–80 POINTS HERO STATUS UNLOCKED!

Check your total score against these benchmarks. Unless you
62–70 POINTS KEEP MUSCLING UP!
achieved a perfect 80, consider this a beginning. Choose your two
weakest tests and, for 6 to 8 weeks, integrate their “Train for It” drills 48–60 POINTS #ROOMFORIMPROVEMENT
into your workouts. Retry those tests to see if you’ve improved. Every 46 POINTS TRAIN MORE CONSISTENTLY
OR LESS TO MAKE GAINS!
4 months, retake all the challenges, aiming to better your score.

If the science of weight loss is simple, the application is
anything but. “Moving more and eating less” has a lot to do with
it—but the real transformation takes place inside your brain.
If you’re running short on inspiration, we’ve compiled a tasting
menu of tips and tricks to fire you up and help you towards
your goals. Sample them all—and see what sticks.
WORDS BY SCARLETT WRENCH - PHOTOGRAPHY BY ROWAN FEE

07
03 MOTIVATIONAL READS ACRONYMS
Prescriptive 300-page fat-loss manuals rarely make
for good bedtime reading. Try one of these instead.
WORTH
MEMORISING
These days, it can feel like
the fitness world is riddled
with jargon. Don’t know
your DOMS from your
ROM*? Memorise these to
give your efforts an edge.
02 FOR THE
DEMOTIVATED 01
ATHLETE
CAN’T HURT ME CICO
BY DAVID GOGGINS CALORIES IN,
01 FOR THE 03 FOR THE AMATEUR CALORIES OUT
After a difficult The basic principle on which
FRUSTRATED CHEF childhood, Goggins— PSYCHOLOGIST
weight loss is founded.
OTTOLENGHI SIMPLE who struggled with ATOMIC HABITS When we burn more calories
BY YOTAM OTTOLENGHI depression and his BY JAMES CLEAR than we take in, our body
weight—remoulded taps into its stored fat for
We all know that himself into an elite Navy If maintaining
energy. However, that
home-cooked meals have Seal and a top endurance healthy habits is a daily
doesn’t mean calories are all
health and weight-loss athlete. Here, he explains struggle, this bestselling
that count; ensuring you get
benefits. But even for the why most of us tap into book will help you
enough protein, fibre,
culinarily inclined, it can just 40% of our potential. surmount the obstacles
vitamins and minerals makes
often feel too time- Take inspiration for your standing between
the process less painful.
consuming and labour- own personal battles. you and your goals.
intensive. Packed with Clear provides evidence-
30-minute recipes, based strategies for 02
one-pot wonders and understanding willpower,
easy meal-prep inspo, this
book will take some of the
rebooting motivation and
making good decisions
HIIT
fuss out of eating well. second nature.
HIGH-INTENSITY
INTERVAL TRAINING
HIIT is a time-efficient way
to blast through calories.
Try pushing to your max on
an AirBike or SkiErg for 10
secs, then easing up to
*THAT’S ‘DELAYED ONSET MUSCLE SORENESS’ AND ‘RANGE OF MOTION’, FYI

a recovery pace for 50 secs
for 10 rounds in total.
A tip: leave a day’s recovery
between sessions.
03
LISS
LOW-INTENSITY
STEADY-STATE
Less trendy, perhaps,
but this training style is
still perfectly good for
fitness, fat loss and your
overall wellbeing.

04
EPOC
EXCESS POST-EXERCISE
OXYGEN CONSUMPTION
AKA “afterburn”: the
process by which your body
continues to burn extra
calories once your workout’s
over, similar to how a light
bulb remains hot once
switched off. Movements
that engage your fast-twitch
muscles (box jumps,
burpees, kettlebell swings),
performed at a high
01
intensity, are great for this.
05
BMR
BASAL METABOLIC RATE
THING
That is, the calories you burn
at rest. One way to raise
THAT
your BMR? Increase your
muscle mass. Kilogram for
kilogram, it uses up more
DOESN’T
calories than fat mass.
06
WORK
Lifting off weight in
EMOM a way that’s sustainable
—and not miserable—
EVERY MINUTE, is as much about
ON THE MINUTE avoiding pitfalls as
A fat-torching protocol in adopting habits. MH UK’s
which you complete one set Fitness editor Andrew
of an exercise per minute,
then move on to the next.
Tracey shares a word
So if a set of 10 thrusters
of advice.
softens the potato commitments, time
takes you 40 secs, you’d
hardens the egg. constraints and
rest for the remaining 20
An approach that upbringings—fail to
secs before moving on to,
The success of others seemingly led to follow a plan that another
say, 10 burpees.
leaves clues, but imitation effortless success for one breezed through, just
can be the quickest route person may wind up through sheer differences
07 to failure when it comes being an unworkable slog in taste and enjoyment.
to your fitness journey. for another—whether it’s The fix? Crowdsource
AMRAP It’s understandably
tempting to look at
due to different lifestyles,
cultural conditioning or
as widely as you can,
looking for tips, titbits,
AS MANY ROUNDS someone who’s achieved just plain preferences routines and rituals that
AS POSSIBLE incredible results— (you don’t have to love are already pretty close to
This brutal time-limited be that in weight loss, chicken and broccoli, but the way you live now, or
workout protocol asks you muscle gain or improved loving pizza and ice at least those you suspect
to perform a circuit exactly performance—and want cream a little bit less gives you’ll find sustainable.
as the acronym suggests. to copy their approach, you a major leg-up, for Use these to optimise
Just don’t neglect quality verbatim. But it’s sure). I’ve seen people your current lifestyle,
reps for quantity. important to remember with entirely comparable rather than trying to
that the same water that lives—similar mimic someone else’s.

04 HEALTHY HUNGER- RECIPE 02
BEATING BREAKFASTS
Few foods condense such an effective mix of body-boosting
BROAD BEANS AND
FRESH VEG FRITTATA
nutrients into as simple and affordable a package as the humble WHAT YOU’LL NEED Saute the onion
egg. But egg-white scrambles quickly grow tiresome. SERVES 2 before adding
Make a stronger start to your day with these recipes. • 150G BROAD BEANS the veg (use
• 1 ONION, CHOPPED up what’s in your
• 350G MIXED VEG (TRY fridge) and cook
SPINACH, PEPPERS AND for 4 mins. Beat
ASPARAGUS) your eggs with
• 6 LARGE EGGS parsley and
• 2 TBSP CHOPPED pecorino.
PARSLEY Add your eggs
• 50G PECORINO, GRATED to the pan with salt
and pepper. After
HOW TO MAKE IT 10 mins, bake
To cook the under the grill for 3
beans, blanch mins. Once cooled,
them in boiling slice your veggie
water for 3 to 5 frittata into
mins, drain, then wedges for
remove the skins. a portable
protein- and
fibre-rich
breakfast.
RECIPE 01
POACHED EGGS WITH

AVOCADO AND CHORIZO JAM
WHAT YOU’LL NEED HOW TO MAKE IT and pour it in.
SERVES 2 To make the jam, Simmer for
• 1 ONION chop the onion 3 ½ mins,
• 2 GARLIC CLOVES and heat it in a repeating the
• 2 TBSP THYME pan with garlic, process with
• ½ TSP ALLSPICE thyme, spices and your other eggs.
• 1 TSP SMOKED a glug of olive oil. Blend the hunger-
PAPRIKA Now add a liberal curbing avocado
• OLIVE OIL splash of balsamic with a squeeze of
• 50ML BALSAMIC vinegar, followed lemon to taste,
VINEGAR by the puree, the plus salt and
• 2 TBSP TOMATO treacle and the pepper, then
PUREE chorizo. Simmer spread it on
• 1 TBSP TREACLE for 30 mins. a slice of toasted
• 200G CHORIZO, DICED Bring some salted sourdough. Layer
• 4 EGGS water to the boil on your jam and
• 1 AVOCADO, DICED with a splash of top with the eggs.
• 1 LEMON vinegar. Whisk the
water, crack an
egg into a cup

RECIPE 04
ONSEN EGG
WHAT YOU’LL NEED minimal added
SERVES 1 calories. Pop your
• 1 EGG egg, in its shell, in
• 200ML DASHI (SOUP STOCK) a pan of 63°C water
• 3 TBSP DARK SOY SAUCE for 1 hour.
• 3 TBSP MIRIN Simmer the dashi,
• 3 TBSP SAKE soy sauce, mirin,
• HANDFUL KOMBU sake and kombu
STICKS, BROKEN on a low heat
• 2 HANDFULS SPINACH to prepare an
• BUTTER FOR FRYING antioxidant-
• 1 GARLIC CLOVE, SLICED rich mixture.
• 3 SPRING ONIONS, CHOPPED Saute your spinach
in a little butter
• 1 TBSP GRATED FRESH
GINGER along with the
garlic. Once
HOW TO MAKE IT wilted, arrange the
Japan’s hot take spinach. Take the
on morning eggs? shell off your egg
Slow cooking. This and slide it carefully
gives a creamy into your bowl; now
texture, with pour in the sauce.
Add some sliced
spring onions and
grated ginger for
a kick of flavour.
RECIPE 03
FIERY SHAKSHUKA
WHAT YOU’LL NEED HOW TO MAKE IT your eggs into
SERVES 4 Halve and deseed small wells in the
• 4 MIXED PEPPERS the peppers, then mixture and cook
• 1 ONION, SLICED roast for 15 to 20 until poached.
• 2 GARLIC CLOVES, mins at 180°C. Traditionally, this
SLICED Meanwhile, heat dish is served with
PHOTOGRAPHY: SUN LEE | ADDITIONAL PHOTOGRAPHY: STUDIO 33
• HANDFUL EACH OF the onions, garlic, challah bread and

PARSLEY AND herbs, spices, a dollop of
CORIANDER sugar, puree and preserved lemon
• 2 SPRIGS THYME tomatoes in an yoghurt. Plain
• 1 TSP SMOKED ovenproof pan. yoghurt with
PAPRIKA Add the peppers a squeeze of
• ½ TSP CAYENNE to the sauce and lemon and
PEPPER simmer for 25 sourdough will
• CINNAMON STICK mins, then crack work in a pinch.
• 1 TBSP BROWN SUGAR
• 1 TSP TOMATO PUREE
• 2 TINS CHOPPED
TOMATOES
• 8 EGGS

04
GUT-SMART 04
PHONE APPS
For support at the tap of
MYTHS WORTH
a touchscreen, try these
downloads designed to abet
your best efforts.
FORGETTING
Don’t be swayed by bad science. Here
are four outdated fitness maxims that
won’t help you shift the weight.
MACROFACTOR
An intuitive approach to
eating might work for some,
but for most people, meal- 01 02 03 04
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This app customises eating MAKE YOU FAT MEAN SOFA TIME WEIGHTLIFTING METABOLISM
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macrofactorapp.com enemy. Nutrition training the same 20% of your metabolic reduce “diet fatigue”,
coach Lee Amico muscles you targeted rate, the International and there’s some
suggests aiming to yesterday—cycling Journal of Obesity evidence that varying
get 30% of your after squats, say— found, while your fat your carb and calorie
MAPMYRUN calories from carbs. can counteract pain, mass uses up just 3% intake has metabolic
Upping your mileage for To get the best out of boost circulation and of your energy. benefits. But a
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mapmyrun.com
INSIGHT TIMER Obesity, found that

This free app has a head- “morning people” tend to
spinning 100 000 guided select healthier foods
meditations centred on throughout the day, while
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manage both bears on your before 10pm, then, could be
health and weight-loss efforts.
insighttimer.com
01 NEAT TRICK an easy win for eating well.
As a bonus, separate
THAT MIGHT WORK research by the University
of Colorado Boulder, MIT
From Dwayne Johnson to Mark Wahlberg, many and Harvard also noted
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PHOTOGRAPHY: DAVID VENNI; MICHAEL HEDGE
struggle to incentivise
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cryptocurrency “Sweatcoins”, I go into work,” once said our feel a little batshit. But yourself to as much natural
which provide discounts on superstar Dwayne Johnson, a smaller shift in your sleep light as possible in those first
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them into charity donations. my competitors are not A study by Finnish scientists, than usual. You’ll soon find
sweatco.in paying that price.” published in the journal your happy hour.

A\ WARM-UP
THE ULTIMATE DIRECTIONS

Take on one of these two
workouts six days a week.
A
07-MIN SWEATS
Whichever you pick, start
each with one minute of
the warm-up move below.
For the dumbbell workout,
B
pick a medium weight and
do two rounds, resting for
INCHWORM TO SCORPION
On days when time has got the better of you, blast 60 secs between rounds. Start standing. Lean forwards
For the body-weight blast, and place your hands on the floor,
through one of these microworkouts from strength set a timer for 6 mins, then
and conditioning coach Juan Guadarrama. The first do each of the moves in bending your knees just slightly (A).
order. Complete as many Walk your hands forwards until you’re in
will help you maintain muscle (a big contributor rounds as possible, resting
to your metabolic rate), while the second culls only when necessary. Aim push-up position, then lower your chest to
to do 5 rounds. the floor. Lift your right leg and reach it over to
calories and boosts fitness. We’ve got your back.
the left, touching your right foot to the floor
(B). Return to push-up position and repeat on
the other side. Reverse the movements to
stand up. That’s 1 rep; do reps for 60 secs.
B\ DUMBBELL WORKOUT
A
03
DUMBBELL SWING
B
A Stand about
60cm behind
A
a dumbbell, your
01
B feet shoulder-
B
02
width apart. Push
RENEGADE ROW your bum back
Start in a press-up position, with your hands MIXED-RACK SQUAT and grab one end of the weight with both
on a set of dumbbells, your feet spread and With one dumbbell in your left hand at your hands. Tighten your abs. This is the start. Now
your abs and glutes tight (A). Bend at your shoulder and the other in your right hand at explosively hike the dumbbell between your
elbows and shoulders, then lower into a your hip, stand with your abs and glutes tight, legs (A). Stand tall and squeeze your glutes;
press-up and press back up, lifting the right your feet about shoulder-width apart (A). Push this will propel the weight forwards. Let its
dumbbell and rowing it to the right side of your bum back, bend your knees and lower momentum take it back between your legs as
your ribcage (B). Return to your start position; your torso until your thighs are parallel to the you push your bum back, then explosively
repeat on your left side. That’s 1 rep; do reps floor (B). Stand up. That’s 1 rep; do reps for 20 stand and squeeze your glutes, driving it
for 60 secs. secs on one side, then 20 secs on the other. forwards (B). Repeat this pattern for 20 secs.
C\ BODY-WEIGHT WORKOUT
A
A
A
A B
01 B B
02
B
T PRESS-UP
03
In a press-up position, place your hands just MODIFIED V-UP
wider than shoulder width, your abs and Lie on your back, with your arms and legs
glutes tight. Bend your elbows and shoulders, outstretched.Tighten your abs, pressing your REVERSE LUNGE
lowering your chest to within 2.5cms of the lower back into the floor. Now lift your legs Start standing, your abs and glutes tight (A).
PHOTOGRAPHY: TYLER JOE
floor (A). Press back up, then lift your right 2.5cm from the floor. Lift your shoulder Step back with your left leg, then bend at your
hand off the floor, up towards the ceiling, blades an inch from the floor. This is the start knees, lowering your torso until your right
while turning your chest to the right and (A). Now squeeze your abs, pulling your thigh (B) is parallel to the floor. Press through
squeezing your shoulder blades (B). That’s knees in towards your chest (B). Return to your right heel and return to the start.
1 rep; do 3 on each side. your start position. That’s 1 rep; do 25. That’s 1 rep; do 10 on each side.

M H PA R T N E R S H I P
Teamplayers
BOS ICE TEA PARTNERS WITH SIYA AND RACHEL KOLISI AND THE
KOLISI FOUNDATION TO TRANSFORM LIVES “ONE BY ONE”.
BOS, THE MUCH- when he was 11 years old and his rugby coach Eric
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African rugby icon sincere words spoken at the right time can be powerful
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Rachel Kolisi and the Kolisi Foundation, launching a different reality.” Kolisi believes we should not
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The small difference made by one can, can make a big fun and laughs they share as a family are a key part of
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The Kolisi Foundation believes in the value of impacting and now, the older the kids are getting, the more joy
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NEW GROWTH
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after the Rugby World Cup tournament. They are
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BECAUSE FIT IS THE NEW RICH
ALL FUN AND GAINS:

OUR THREE-PART
TRANSFORMATION
Flip back to p.26 PLAN
for our cover guy’s p.100
muscle-making
philosophy
HOW TO FORGE
IMPRESSIVE
FOREARMS
p.108
THE PUMP
SESH FOR
SIZE IN
SECONDS
p.114
TURBOCHARGE
YOUR BICEPS AND
TRICEPS
PHOTOGRAPHY: GARRETH BARCLAY
p.106
+ MH GYM OF THE MONTH

MH TRAINER THE BIG WORKOUT
GET MAXIMAL
GAINS WITH
MINIMAL FUSS
BUILDING A BODY THAT PERFORMS WELL AND LOOKS
01A
THE PART NEEDN’T INVOLVE COMPLEX REP COUNTS AND

MULTIPLE KIT SWAPS. THE FAFF-FREE WORKOUTS OVER
THESE PAGES DELIVER, WHATEVER YOU HAVE TO HAND.
02A
I
n times gone by, the image of the
“perfect” male body was based on
icons of physicality. These ancient
heroes didn’t chip away in gyms to
carve out a bigger, broader or more
defined physique. No, their bodies were
the direct result of their feats of strength:
they lifted, ran, jumped, climbed and
wrestled. Capped delts and granite-hard 01B
abs were a mere by-product—one that,
over time, has become an end goal in itself.
Today, the myth prevails that a gulf
exists between training for aesthetics and
training for performance. Many believe
that one goal has to be ritually sacrificed
to achieve the other. But to do so ignores
those legends of antiquity who focused on
neither, yet achieved both.
With the right programme, an eye on
nutrition and a solid work ethic, you can
embark on both odysseys at once. What’s
more, it’s a journey that involves minimal
01
BENT-OVER DUMBBELL
02
DUMBBELL CRAWL
SNATCH 10 forwards, 10 back
WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHILIP HAYNES
kit and a fuss-free structure, as you focus

5 reps per side On all fours, grip
on performing the movements well rather Hold a dumbbell in one a dumbbell in each hand
than niche equipment and confusing hand and let it hang down below your shoulders. Lift
as you hinge forwards at one dumbbell and reach
rep counts. This three-part plan will
the hips. If necessary, hold forwards with that arm,
transform you into a more heroic version a bench or use a wall for advancing with your back
of yourself. Let’s start sculpting, shall we? support. Row the weight leg on the opposite side (A).
up to your hips (A), rotate Repeat on the other side
your trunk and press the (B), then again, progressing
DB upwards to lockout (B). about 1m at a time. Move
Lower and repeat; perform 10 total “steps” forwards,
5 reps per side. then do 10 reps backwards.

WORKOUT
#01
FOR WHOM
THE BELLS TOLL BUILDING BLOCKS
HELL RIDE
The first of the three workouts in your triple-
The devil’s press delivers
pronged plan stacks on strength while working
to spike your metabolism. Set a timer for 40 fitness, functionality and
mins and aim for 10 reps of each move, for hard muscle. Master it
10 rounds. And that’s it. You can lower the by breaking down the
number of reps if necessary in order to constituent parts.
keep going. By the end, you should
feel challenged but by no
means defeated.
03A
04B
01 PUSH-UP ON DUMBBELL
3 sets of 10 reps (per arm)
Holding a dumbbell in one
hand, start in a plank with
your wrists, elbows and
shoulders stacked vertically
and your arms locked. Flex
at the elbows, lowering your
body until your chest hits the
floor. Push up. Perform
10 reps per arm.
04A
03B
02 DUMBBELL BURPEE
3 sets of 10 reps
Drop into push-up position,
hands on dumbbells. Lower
your chest to the ground and
02B press back up. Hop your legs
forwards and jump up, holding
the DBs. Repeat. Use a single
DB, if preferred.
03
FRONT RACK SQUAT
04
DEVIL’S PRESS
03 HANG SNATCH
3 sets of 10 reps
10 reps 10 reps (per arm)
Get back on your feet Take it all the way up and Hold a DB
as quickly as possible and back down again with between your
prepare to build strength this sizzling soul crusher— legs with soft
from the ground up. Lift an MH favourite. Holding knees. Snap up
your dumbbells on to your your dumbbells, drop down through your
shoulders under control and into a push-up (A) and hips and lift the
take a deep breath (A). Now, perform a burpee. Use the DB up towards
drive your hips back and momentum to swing the the ceiling,
sink into a squat, with your weights between your legs, finishing in
thighs parallel to the floor then overhead (B). Lower lockout. Lower
(B). Drive upwards, then go and repeat. Want to perfect to your shoulder,
again for 9 more reps. this? See our tips (right). then to your
legs. Do 10 reps
per arm.

WORKOUT
#02
BODY OF HARD WORK
01B
Now it’s time to put those dumbbells down

and find yourself a pull-up bar. As before,
set a timer for 40 mins and work your way
through 10 reps of each move over 10 rounds
in total; once again, you can lower the reps if
it’s necessary. If you’re finding it easy to tick
off 100 reps of a movement in the time
frame (show-off), it’s time to
add some resistance.
03A
01A
02B
02A
03B
01
CHIN-UP
02
PARALLEL BAR DIP
03
WALKING LUNGE
10 reps 10 reps 10 forwards,
ILLUSTRATION: ANDREA MANZATI AT SYNERGY ART
The OG body-weight Move straight on to this 10 backwards

move. Grab a pull-up bar chest-busting bodybuilding Step one foot forwards
with an underhand grip just classic. Grab two parallel and sink into a deep lunge,
over shoulder-width apart. bars with your palms facing your rear knee brushing the
Lift your feet up and hang inwards, your arms straight floor (A). Explode forwards
freely, arms straight (A). Pull and your feet off the floor into a standing position
yourself up by flexing at the (A). Slowly lower your body (B), then immediately step
elbows while pinching your until your elbows are at right the opposite leg forwards,
shoulder blades together. angles, ensuring that they repeating the lunge on
When your chin passes the don’t flare out (B). Drive the other side. Perform 10
bar (B), pause, then lower yourself back up forwards before reversing
to the starting position. to the top and repeat. to do 10 reverse lunges.

MASTERY MATRIX
TRAIN TO YOUR STRENGTHS

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.
04B PILGRIM DISCIPLE MONK MASTER
Perform Perform Chin-up Perform

band- inverted (as while
assisted
chin-ups
rows with
elevated
feet
shown) wearing
a weighted
vest
01
Perform Parallel bar Perform with Perform

feet- dip (as a controlled while
elevated
push-ups
shown) tempo:
four seconds
down,
wearing
a weighted
vest
02
pause, then
explode
04A back up
Perform Walking Perform with Perform

stationary lunge (as very small while
reverse
lunges
shown) steps, never
standing up
to full
holding a
weight plate,
dumbbells
03
lockout or kettlebells
throughout
04
HAND-RELEASE BURPEE
10 reps Get into Perform Hand- Perform
Now put your foot a push-up a regular release while
on the throttle to finish
fast. Drop into push-up
position, then lower your
position and
reverse for 1
rep
burpee with
no hand
release
burpee (as
shown)
holding
dumb-
bells, or in
04
chest to the ground and a weighted
lift your hands from the vest
floor (A). Place your hands
back on the floor and push
away, hop your legs back
in and jump into the air (B).
Land and repeat for a total
of 10 reps.

WORKOUT
#03
UNILATERAL THINKING
Your final workout requires a kettlebell
and nothing more. By doing the workout
with a single weight, you’ll be ramping up
the challenge, too. Work for 40 mins,
moving continuously through each of
the movements below, alternating sides
with each round. Once you’ve mastered
the 10 rounds using one weight, find
yourself a heavier kettlebell.
01A
02A
03A
02B
01B
03B
01
OVERHEAD KB CARRY
02
SINGLE-ARM PRESS
03
RENEGADE ROW
20m 10 reps 10 reps
Hold a kettlebell in one After your carry, move Assume a strong plank
hand and press it directly straight into a press to position with one hand on
overhead, your arm locked double-down on your delts. your kettlebell (A). Shifting
out, back straight. Take Lower the kettlebell to your weight on to your
a breath and brace your shoulder height and hold it other hand, row the bell
core to stabilise. Now, walk in front of your collarbone up towards your hip (B).
forwards with intent (A), with your fist tucked below Pause briefly, then lower
ensuring that you keep the your chin (A). Dip at the the weight under control.
kettlebell in full lockout knees, then stand back Focusing on maintaining
above you as you progress up explosively, creating a rigid plank throughout,
(B). Don’t stop until you momentum to help drive repeat the move a further
reach the 20m mark. the bell overhead (B). 9 times.

PROGRAMMING GRID
A MONTH OF FUN DAYS

Use this table to create your tailored four-week
programme. No matter how you put together
your plan, it’s important to follow the sessions in
sequence, aiming to beat your scores on each
workout every time.
04B TIMES PER WEEK

2X 3X 4X 5X 6X
WEEK 1 - W02 WEEK 1 - W02 WEEK 1 - W02 WEEK 1 - W02 WEEK 1 - W02
MON
WEEK 1 - W01 WEEK 1 - W01 WEEK 1 - W01

TUE
REST REST WEEK 3 - W02 WEEK 3 - W03 WEEK 3 - W01

04A WEEK 1 - W01 WEEK 1 - W03 WEEK 1 - W03

WED

REST WEEK 3 - W01 REST WEEK 3 - W02 WEEK 3 - W03
WEEK 1 - W01 WEEK 1 - W03 WEEK 1 - W02 WEEK 1 - W02

THU
WEEK 3 - W03 REST WEEK 3 - W01 WEEK 3 - W01 WEEK 3 - W02


FRI
REST WEEK 3 - W03 WEEK 3 - W03 WEEK 3 - W03 WEEK 3 - W01

04 WEEK 1 - W03
WEEK 2 - W03
SAT
KB HANG SNATCH REST REST REST REST WEEK 3 - W03

10 reps
Squat with a flat back WEEK 4 - W03
and grab a kettlebell from
between your feet. Stand
up and hinge, sending the
bell behind you between
SUN
your legs (A). Extend your REST REST REST REST REST
hips and knees, pull the bell
up and punch it overhead
(B). Lower it down to your
shoulder, then back into the
hinge. Do 10 reps before
switching hands.

THE NEW RULES
OF #ARMSDAY
01/ SO WHAT’S
CHANGED ABOUT
ARM TRAINING?
The classic biceps curl can
always be a staple of your arm
THE THINKING BEHIND BICEPS-BUILDING
training. But if you truly want
HAS MOVED ON. CONTINUE YOUR PHYSICAL
big, strong arms, consider
EDUCATION WITH A CLOSER LOOK AT WHAT TRULY
those curls (and many
MAKES A DIFFERENCE IN THE BIG-ARMS RACE.
other arm moves) a side
dish. Your entrée: big lifts.
WORDS: MILO F BRYANT | PHOTOGRAPHY: TYLER JOE; COURTESY BRANDS

“Major exercises, such as
bench presses, pull-ups
S
and rows, will play a huge
pend two minutes on Instagram or TikTok and you’ll role in building your arms,”
see all kinds of #BigArms training tactics. Not all says David Otey, the author
of 90-Day Transformation
actually work, of course. Experts agree, however, that Challenge: Arms. Think about
arm training has evolved. A decade ago, you’d simply it: you might row a 30kg
do curls, curls and more curls. But today’s top trainers dumbbell. You likely won’t
curl that same weight, in part
prioritise a range of exercises that target the biceps and triceps because you can’t recruit as
from different angles and emphasise time under tension, and many muscles to assist in the
they recommend more total-body work than you’d expect. lift. So if you really want bigger
biceps and triceps, make sure
These best practices set you up for serious gains. It all starts with to do four sets of dumbbell
understanding the answers to the following five questions. or barbell rows at least twice
a week, and do dumbbell
bench presses at least
once a week.
WHEEL OUT THE BIG

GUNS WITH A HOLISTIC
APPROACH TO ARMS DAY

MH TRAINER GEEK TWEAKS
02/ THEN WHAT’S 03/ HOW OFTEN 04/ SO I SHOULD 05/ WHAT ABOUT MY
THE PURPOSE OF SHOULD I BE TRAINING STILL DO SOME BASIC FOREARMS? DO I NEED
ISOLATION EXERCISES? MY ARMS? CURLS AND PRESS- TO TRAIN THEM?
Mind-muscle connection. You can train them more DOWNS, RIGHT? Yes—and this just may be
Building arm strength requires frequently than you think. Nope. That’s where a missing element in your
you to focus on contracting Most large body parts, such arm training has become training. “You need strength
the muscles you’re training as your lats or your legs, more nuanced. Different through your forearm to
—in particular your biceps require days to recover, in arm muscles are activated squeeze your pinkie hard
and triceps. “During targeted part because you’re moving best when challenged at around a weight,” says Otey.
motions, you can go lighter your heaviest weights. That different moments in the curl. Try this move to build yours:
and focus on the contraction,” taxes your central nervous Challenging every muscle holding dumbbells at your
says MH US fitness system and your whole body. in your arms (key for well- sides, curl up, palms facing
director Ebenezer Samuel. Seeing as you’re using lighter rounded growth) means each other, then lower until
To enhance that connection, weights on most arm moves, changing angles frequently. your forearms are parallel with
says Samuel, you should you can insert them into your So at least once a week, do the floor. Pause and twist your
incorporate mid-rep pauses workouts more often. “You a biceps exercise, such as palms towards the ceiling,
into your arm exercises. can do arm exercises three or a preacher curl, that has your then back to neutral. Do three
Imagine curling a pair of four times a week,” says Otey. elbow out in front of your sets of 10 to 12 reps.
dumbbells to your chest. As But that doesn’t mean doing torso. Even changing your
you lower the weights, pause a full arm workout. Instead, grip helps. So make sure to
for two seconds once your do one or two arm exercises include both hammer curls
forearms are parallel to the at the end of each workout, and biceps curls in your
floor. Do three sets of eight after you’ve done other, more regimen. Also, do an exercise
to 10 reps. It can help you use taxing moves. “Think of three for your triceps that has your
your biceps more effectively sets of curls on the days you upper arms overhead, such
on exercises such as pull-ups train your back and three as an overhead extension;
and rows, setting the stage for sets of skullcrushers or press- it’s crucial for developing the
even more gains. Aim to do downs on days you train your long head of the triceps,
them at least once a week. chest,” says Samuel. says muscle researcher
Brad Schoenfeld.
CALL 1. ADJUSTABLE 2. EZ CURL BAR 3. THERAGUN MINI

DUMBBELLS This one from Ramp up your
TO ARMS Ramp up the Gorilla Sports recovery with this
Need help to weight or wind lets you curl with massage gun to get
grow your down with just a different levels of the most out of your
arms? Try quick twist. R699, rotation. R728, workouts. R3 999,
these tools. takealot.com takealot.com acesports.co.za

GET A
(GRRREAT)
GRIP
UNLOCK NEXT-LEVEL STRENGTH GAINS (AND
ENHANCE YOUR LONGEVITY, TOO!) BY BUILDING
YOUR FOREARMS INTO MEATY, MUSCULAR
POWERHOUSES. BY MILO F. BRYANT
I
t all starts with your grip. Whether you’re cleaning a kettlebell, hauling
a Woolworths bag into the house or opening a jar of (hopefully high-
protein!) peanut butter, you can’t make anything happen until you wrap
your hand and fingers around an object and tighten your hold. That’s
why grip strength is worth training no matter your gym goals. Powerful
forearms ensure you won’t let go of the bar when chasing a deadlift PR,
and they’ll help you grab any odd-shaped load in your day-to-day life.
A stronger grip may also help you live longer: a 2015 study of about 140,000
individuals found that your risk of mortality-related diseases increases as
your grip strength declines. Translation: don’t be like the average gymgoer
and skip grip training.
1. WHAT DO MY FOREARM
MUSCLES ACTUALLY DO?
Your forearm muscles control your fingers,
can keep that from happening without
ever leaving the house. Just fill a large
bucket with rice and do 20 to 30 reps of
three drills. Stab the rice with straight
wrist, forearm and elbow. They can be divided
fingers. Place your fist in the rice and
into two main groups. Your extrinsic forearm
open your fingers. Then grab handfuls
muscles control your ability to flex and extend
of rice with straight fingers and
your wrist and fingers; you’ll feel these muscles
squeeze them into a fist.
light up during exercises you’re already doing,
like biceps curls and kettlebell swings. Often
forgotten are your intrinsic forearm muscles,
which help you rotate your forearm so your palm
faces down (pronation) or up (supination). Then
2. HOW DOES GRIP
STRENGTH
ENHANCE MY
there’s your brachioradialis, the meaty muscle
near your elbow on the top of the forearm. This OVERALL
muscle can flex your elbow—and it’s the forearm STRENGTH?
muscle that stands out the most. You can’t move a weight
Conventional gym wisdom suggests if you can’t grasp the bar,
you’re hitting your forearms in your strength so the more grip strength
training already. But Certified Strength and you have, the better.
Conditioning Specialist Ebenezer Samuel, “It’s all about creating the
says that doesn’t mean you’re hitting all your mind-muscle connection,”
forearm muscles. “Your forearms’ strengths says Sam Chan, a physical
can camouflage their weaknesses,” he says. You therapist at Bespoke

MH TRAINER FITNESS FIX
Treatments. “Depending on how you position Strength and Conditioning Specialist David
your fingers and how the wrist itself is angled, Otey loves carries like this because they push FOREARMED
it essentially prepares your body for increased
force output.”
you to grasp items other than gym bars. “What
about a circular object?” Otey says. “Choosing
AND
An ultra-tight grip lets you take advantage different combinations of grips can play a big DANGEROUS
of a process called irradiation. When you grip difference in the forearm muscles we work.” Supercharge your grip
anything tightly, tension in your forearm muscles strength with this gear.
enables other muscles to be recruited and activate,
making your entire torso more stable—and ready
for whatever you’re trying to do.
You’ll want to take advantage of irradiation
4. DOES IT HELP TO GRIP
DIFFERENT ITEMS
THROUGHOUT MY DAY?
on your heaviest lifts, and you can practise it Yes—which is why construction workers often
with farmer’s holds. Grab heavy dumbbells have jacked forearms. They naturally do what
and stand, holding them at your sides for 30 Otey suggests, gripping a variety of tools every
seconds. Easy? Level things up by keeping your single day. They swing and balance those tools,
index fingers straight. “By removing the index too, much like another group of guys with beefy
finger from the action, your pinkies, often your forearms, tennis players.
weakest fingers, get put on blast,” says Samuel. Any swing of a racket (or hammer)
BS HAND GRIP
Work up to three 30-second sets this way. requires your forearms to stabilise and Teaches you to squeeze
create force in multiple planes. That’s key any object more tightly.
to forearm growth and health, says Greg Aim for 3 sets of 30
3.
reps per side. R200,
CAN I USE THOSE SUBTLE Rose, who works with athletes at the Titleist Sportsmans Warehouse
GRIP CHANGES ON OTHER Performance Institute. Don’t care to serve
EXERCISES? blazing fast aces? Work bottoms-up kettlebell

Yes, but do so sparingly, because they will carries into your routine instead. Hold
limit how much you can lift. And rather than a kettlebell around shoulder height, handle in
removing your index finger from your grip, your palm, weight pointed toward the ceiling.
think of removing your thumb. That’s Walk (or stand) for 30 seconds. Level this up by
something you can do during exercises like removing individual fingers from the handle
rows and pull-ups. Try this with pull-up for brief moments. Do three sets.
dead hangs, doing 15- to 20-second holds
with your thumbs not wrapped around the FAT GRIPZ PRO
5.POPEYE
Instantly changes the
bar. “Instead of a balanced distribution
of forearm muscles contributing and
ANYTHING ELSE handle thickness of
micro-correcting on any move,” I SHOULD DO FOR dumbbells and barbells
says Samuel, “your wrist flexors FOREARMS? so you can challenge

your grip in new ways.
now have to absorb constant Don’t ditch your biceps curls! In particular, R699, takealot.com
time under tension.” work the reverse curl into your routine. This
You can also take move, which can be done with dumbbells, has
things a step further by you curling a weight toward your chest with
incorporating exercises your palms facing the floor the entire time.
like the plate-pinch hold That directly hits your brachioradialis, and
it’ll force a tight grip on the bar, too.
(shown left). Grab
a pair of 2.5kg or 5kg Not that you have to do all of this, says
plates and hold them Samuel. Simply choose a move and do two GORILLA SPORTS
together in one hand, or three sets of it at the end of your regular WRIST ROLLER
Attach a weight to the
at your hip, plates workout. You’ll build serious forearms and bottom, hold the handle at
PHOTOGRAPH BY JAMIE CHUNG
pointing down. a life-enhancing grip, good for everything from chest height, and roll the
Aim for three shaking hands to hanging from a cliff with one weight up.
R269, takealot.com
30-second sets arm, Mission Impossible–style, to grabbing
per side. Certfied a rail if you slip on the stairs.

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Ldn follows a six-day programme with
strength and conditioning classes, plus
Marchon takes a holistic
“the fundamental movement patterns—
view of fitness, employing
squatting, hingeing, pushing, pulling, two nutritionists, as well
carrying”, Marchon says. as ensuring coaches are
The Marchon team can even help you clued up about recovery.
get in competition shape. “My passion for “We hold monthly check-ins
with members,” Marchon
training grew from seeing the correlation says. Usually, it’s the stuff
between what I did in the gym and what they do outside of the gym
I could do on the pitch,” explains Marchon. that requires fine-tuning.
“For me, it’s more than a hobby—it’s
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THE FORMAT on a staple move.
Set up somewhere you can Assume push-up
see a running clock. You’ve
PULL PARTY position with
Hold the band just a resistance band
got four movements to
below chest height. across your lower
get through; aim to complete
Adjust your grip so there’s back, anchored
as many reps as possible in
tension in the band when beneath your hands.
30 seconds before moving
your hands are inside Lower your chest
on to the next move.
shoulder width. With to the floor before
Once all four are in the bag,
straight arms and level explosively pressing
rest for 30 seconds and
shoulders, explosively pull back up against the
repeat for four rounds in
the band until it touches tension of the band.
total. Keep your form tight
your chest. Reverse Keep your hips up and
and tempo controlled—it’s
and repeat in quick core tight for a one-
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succession. Don’t shrug two punch to your
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your shoulders or bend at chest and abs.
Let’s maximise your hard-
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earned gains.
the full 30 secs.
04
03
RIGHT TO BEAR ARMS
The final push—or
pull, rather. Return
your arms to your sides
LATERAL THINKING and adjust your grip
It’s time for boulder until there’s tension
shoulders. Lower the in the band as your
band, step both feet arms hang freely. Curl
into the loop and hold both hands towards
the other end at your your chin, turning your
sides. Raise both arms thumbs outwards
laterally until they’re at the top of the rep.
parallel to the ground. Squeeze your biceps as
PHOTOGRAPHY: PHILIP HAYNES
Pause and lower. hard as you can in the

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