CONTENTS

07/08.23

48
The Final Lap
After facing serious mental
struggles, Olympian legend
Chad le Clos is staging the
ultimate comeback.

52
New Legacy
Actor Thapelo Mokoena
on defying time, crushing
challenges and always
exceeding expectations.

58

S
Staying Power
At 48, former Springbok great
Stefan Terblanche is in the
best shape of his life—evidence
that you can forge timeless
strength at any age.

76
Are You Mentally Fit?
Flex your mental muscle
for instant rewards.

70
The 2023 MH
Fitness Awards
Great workouts demand
legendary gear—this is your
new fitness armoury.

84
The Good News
About Cancer
A diagnosis is no longer
a death sentence, but with the
PHOTOGRAPH BY BYRON KEULEMANS

right steps, you can stop the

big “C” right in its tracks.

90
The Anti-Diet for
Hungry Men
Our zero-BS, fool-proof
guide to eating better
and losing more weight.
 CONTENTS J U LY / A U G U S T 2 0 2 3

MH WORLD
12 Ed’s Letter: Put the
squeeze on ageing.
14 Man of the Moment:
Meet the fast and
the furious.
16 MH Ask: “Will
sticking to full-body
workouts hurt my MH HEALTH
muscle growth?” 38 Mid-Life Lift:
18 MH Interview: The Make the most of
secret to longevity. the middle ages.

19 To The Polls: Here’s 40 Turn Back Time:

what you guys had to Simple ways to
say this month. look and feel five
years younger.
21 One Word Answer:
Which modern- 43 Early Bird:
day habit beats Can waking up
workplace stress? earlier help you lose
more weight?
44 Spinal Tap: The
MH LIFE science behind why
22 Best in Class: you have a bad back.
The new crop of 45 Clear View:
luxury SUVs. A doc’s guide to
26 Catch of the Day: better eyesight.
The ultimate
protein-packed
salmon recipe. MH TRAINER
28 High Spirits: Our 102 Big Workout:
guide to curing Build muscle fit
any hangover. for any purpose.

30 Mix Master: Whip up 106 Fundamentals: Get

a Martini with muscle. stronger, live longer.

31 Battle for the Ages: 108 Fitness Fix:

I N G S Why strong men
D Your best life, by

62
D age slower.
P

the decade.
W E

E C

34 Team Effort: Eye- 109 Best Exercise:

I A

Rewind time in
H

p. opening adventures
one swift move.
L
M

in coupling.
Dress Code 110 Gym of the Month:
Smart, casual or 36 Wealth Report:
Balance the books The best spots to
beachside ceremony— work up a sweat.
with timeless advice.
PHOTOGRAPH BY TERI ROBBERTS

here’s what to wear no

matter the ocassion. 114 Finisher: A devilish
workout that will put
Trenery shirt at Woolworths, R999 the torch to your flab.
Woolworths waist coat, R599
Woolworths pants, R699
Jekyll & Hide shoes, R3 699
Nevernew scarf, R250

JUL/AUG 2023 8 MH.CO.ZA

 DENHAMSA.CO.ZA

HYDE PARK CORNER | V&A WATERFRONT

 EDITOR-IN-CHIEF/CREATIVE DIRECTOR
E D’S L E T T E R Robert Cilliers
[email protected]
DEPUTY EDITOR Kieran Legg
[email protected]
MANAGING EDITOR Kelleigh Korevaar
[email protected]

RACE
DIGITAL EDITOR Arthur Mukhari
[email protected]
ART DIRECTOR Mark Arendse

ADVERTISING

AGAINST Chief Ad Guy - Paul Goddard

TIME
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Ad Sales Executive - Tanya Finch
[email protected] | 082 961 9429
Published and Distributed by Salient Media by
permission of Hearst Magazines, Inc., New York,
New York, United States of America.
Thapelo Mokoena
P H O T O G R A P H E D B Y G A R R E T H B A R C L AY
e’re getting weaker, and—when it comes PUBLISHED BY
to your health—that might be a serious
problem. According to research in the
DIRECTORS
Journal of Hand Therapy, men ages 20 Robert Cilliers
to 34 have lower grip and pinch strength [email protected]
Desiré du Plessis
than their counterparts in the same age bracket [email protected]
from three decades ago. These metrics aren’t
ADDRESS
just pointless digits, they’re some of the most 119 Victoria Junction, 76 Prestwich Street
accurate markers of your overall strength. Green Point 8005
But this decline in numbers also makes sense:
fewer of us are working manual labour jobs.
HEARST MAGAZINES INTERNATIONAL
The repetitive tasks inherent to these professions Jonathan Wright
ramp up power like nothing else—something President of Hearst Magazines International
your desk job and occasional workout sessions Kim St. Clair Bodden
SVP/Global Editorial & Brand Director
will always struggle to emulate. Chloe O’Brien,
However, this steady drop off in brawn Global Editorial & Brand Director,
Young Women’s Group, Wellness Group,
across the generations isn’t inevitable. Whether Stefan Terblanche Enthusiast Group, Lifestyle Group
PHOTOGRAPHED BY SEAN LAURÉNZ
you’re in your early 20s or late 50s, adopting
INTERNATIONAL EDITIONS
healthier habits could give you the winning China, Germany, Italy, Japan, Korea,
formula to stay fit at any age. The proof? E XC L U S I V E Netherlands, Poland, Portugal, Spain
D I G I TA L United Kingdom, United States
Our three special edition covers feature SUBCRIBERS’
COVER
Copyright © 2021 Salient Media (Pty) Ltd.
icons that showcase longevity through All rights reserved. No part of this publication
the decades. Olympian Chad le Clos (p.48) may be reproduced, stored in a retrieval
system or be transmitted in any form or by any
rediscovers fighting form—and new levels means, electronic or mechanical, without prior
of mental grit—at age 31. Thapelo Mokoena permission by Salient Media (Pty) Ltd.

(p.52) is a successful actor ready to conquer Men’s Health does not endorse the use of
chemical or related slimming products that
midlife and beyond. Former Springbok Stefan promise instant or long-term results. Slimming
products should not be used as a substitute for
Terblanche (p.58) shows you that it’s never too a healthy diet and/or exercise.
late to achieve peak performance. These guys All prices recommended retail selling price.
have taken the fight to Father Time, bucking the
trend to demonstrate that fitness doesn’t have an
expiration date. Get stronger and live longer—
you’ve got everything you need right here to
age-proof your body and mind. Chad le Clos
PHOTOGRAPHED BY JURIE POTGIETER

@menshealthza MensHealthSA @MensHealthZA

JUL/AUG 2023 12 MH.CO.ZA

PHOTOGRAPH BY REDBULL CONTENT POOL MAN OF ACTION
 DURBAN

THIS IS THE FAST AND THE FURIOUS out in the real world, pitting skilled local drivers against a devilish
course of obstacles designed to test their abilities to burn rubber and get their cars flying sideways.
For motorheads it wasn’t just a chance to witness next-level driving skills, but see coveted
(and legendary) street rides—like the Nissan 350Z—roar to life out in an arena built to showcase
all the reasons these cars have become the de facto tools of choice for urban racers across the world.
This year, the Car Park Drift unfolded at the Sun Coast Arena in Durban where Gauteng-based driver
Jim McFarlane bested 23 of the country’s best drivers to claim his second championship.
Pictured: Donnovan “The Don” Wheeler tackles the course in his Mazda RX7 kitted out with
a V8 Chevy supercharged 383 stroker, sending his tires screeching in front of a legion of zealous fans.
MH WORLD ASK

COULD SPLITS SERVE

YOU BETTER THAN
A FULL-BODY ROUTINE?

THE BIG QUESTION need more time to recover before you focus

WORDS: LUCY GORNALL; SCARLETT WRENCH | PHOTOGRAPHY: PHIL HAYNES | ADDITIONAL PHOTOGRAPHY: STUDIO 33; GETTY IMAGES | ILLUSTRATIONS: HARVEY SYMONS. ARTWORK: PETER CROWTHER AT DEBUT ART
I ALWAYS DEFAULT
on them again.
“Whether training for hypertrophy
[muscle growth] or general strength, what

TO FULL-BODY
matters most is intensity,” says Macdonald-
Thomas. In other words, as long as you’re
challenging yourself with an adequate

WORKOUTS. WILL
stimulus and making consistent progress,
there’s no great benefit to following specific
splits versus adopting a pick-and-mix

THAT LIMIT MY
approach to your exercise choices.
To put it another way, spending

MUSCLE GROWTH?
10 minutes on your legs three times
a week isn’t more or less beneficial than
one 30-minute squat and lunge sesh.
Want to experiment? There
are a few protocols you could
adopt. “Upper and lower
splits are straightforward
and effective,” says
IT MAY BE A PLATITUDE, but it’s true:
the best training plan is the one you’ll
stick to. If you enjoy your current
routine, don’t rush to adopt one you
might have less fun with.
However, there’s a reason
why many gym-goers prefer
to split up their weekly
workouts to control
how often they hit
specific muscle groups— Macdonald-Thomas. “If you’re hitting
chest day, legs day and so on. multiple sessions per week, add ‘biases’
“Adding structure to your routine can help to them—for example, making your first
you reach your goals faster than simply upper-body workout chest-focused and the
doing what you feel like on the day,” says second biased towards your back and lats.”
Milo Macdonald-Thomas, co-owner Or you can try the pull, push, legs
of The Strength Room. method. “Pull might be back, biceps and
Training specific muscle groups on rear delts; push day chest, front delts and
specific days naturally means you’ll work triceps; then lower body on your third day,”
them harder. However, it also means you’ll he says. Let us know how you get on.

JUL/AUG 2023 16 MH.CO.ZA

 “I’ve heard a
lot about porn
addiction; how
do I know if
I’m addicted
or just a
recreational
viewer?”

F
irst off, good on you for questioning
your behaviour. Watching porn and
masturbating—that’s completely
normal. However, it can hinder
your ability to become a well-rounded
man when it becomes a problem. Being
reflective about habits like this can help
you unlock massive growth potential and
bolster your mental health.
Here’s a simple litmus test to see if
it’s time to stop browsing incognito:
first off, how frequently do you watch
porn? Do you watch instead of doing
stuff you would or should be doing?
Secondly, are you actually in control of
the habit? Or is watching porn being
used to cope with stress and/or numb
your emotions? Do you feel ashamed of
your porn-viewing habits? Thirdly, does
porn affect your ability to be intimate
with your partner(s)? And, finally, do you
experience anxiety when you’re unable
to watch porn.
Self-diagnosis, however, does have its
limitations. If you’re concerned, consider
professional help from a therapist,
coach or counselor. Understanding your
relationship with porn and your sexuality
presents an opportunity for personal
growth. Still, you have to approach it
with openness and self-compassion.

Coach Nic
Associate Certified Coach
IN COLLABORATION WITH

JUL/AUG 2023 17 MH.CO.ZA

 patients’ goals for that marginal decade. intake to home-based continuous glucose
“What do they envision for themselves? monitoring or DEXA body composition
Do they imagine themselves still being scans. The latter measures bone density
able to pick up their grandchildren, take and body composition giving you insight
an international flight or enjoy having into your risks of osteoporosis, fractures,
sex?” says Van der Westhuyzen. Once lipodystrophy or sarcopenia But there’s
he understands their goals, he can tap into no need to tap into this full range of
his wealth of knowledge to create interventions immediately, although
a blueprint outlining exactly where you can certainly benefit from what
they need to be at their current age. cutting-edge longevity docs like Van
der Westhuyzen and his ilk are offering.
AGE-OLD TRUTHS “Doing the basics right provides the best
When you look at factors that’ll drastically value when it comes to longevity,” he says.
stunt your expected health- and lifespan, Think: regular physical activity,
you’ll usually encounter four chronic a healthy diet and plenty of quality sleep.
conditions: “Atherosclerosis leading Fitness, especially, plays a vital role
to cardiovascular and cerebrovascular in having staying power. Not only does it
disease, cancer, neurodegenerative ramp up cardiovascular health, but it also
disease and metabolic disease,” says helps you maintain muscle mass, reduce
Van der Westhuyzen. “The proactive stress and improve mobility—the list
approach to longevity should focus on goes on. But having a plan, a goal to work
reducing the risk factors driving us towards, is fundamental to the success
O UNDERSTAND LONGEVITY, towards these diseases at as young of what Van der Westhuyzen can give his
you first have to get to grips with your an age as possible.” Thankfully, there are patients. Those who have a roadmap of
“healthspan”. That’s vastly different a myriad of strategies aimed at mitigating actionable interventions and metrics
from your lifespan because it represents these risk factors. But, it’s a double-edged laying out a clear path to being in the best
the number of years you’ve existed sword, start delving into some of these shape possible by the time they hit those
in good health minus disease rather tactics and you can quickly get lost in the Golden Years are far more likely to stick
than just how long you’ve been (or will weeds. Guys like venture capitalist Bryan to the fundamental principles, he adds.
be) on the planet. Dr. Mias van der Johnson are putting big money behind “Longevity is important because it
Westhuyzen takes a proactive approach optimising every “tiny metric known gives us more time to live fulfilling lives,
to maximising the “healthspan” of his to modern medicine” to try and live pursue our passions, spend time with
WORDS BY KIERAN LEGG | PHOTOGRAPH SUPPLIED

patients, which means tackling those longer and healthier lives, says Van der loved ones and contribute to society,”
important questions of longevity early Westhuyzen. “Personally, I ensure that says the doc. “But it’s not just about
rather than waiting until that final my patients are picking at the lowest- extending life, it’s about extending a
“marginal decade” where the rate of hanging fruit before getting too caught up healthy, functional and fulfilling one.”
cognitive, physical and psychological in the finer, more controversial details,”
decline really starts to pick up the pace. he says. The focus? Nutrition, sleep, MIAS VAN DER WESTHUYZEN
“What we often don’t realise is that this medication or supplements, exercise is a medical doctor and longevity
decline begins at a much slower rate in and mental health. His interventions can practitioner. You can reach him at
our thirties and forties,” he says. What his range from basic sleep hygiene principles, [email protected]
practice does is aim to understand their cold exposure therapy and upping protein

JUL/AUG 2023 18 MH.CO.ZA

 YES, WAY
HARDER
58%
NO, FEEL
THE SAME
33%
I’M STILL
YOUNG,
BROTHER YES! AND YES, BUT IT’S NO, BUT I NO, AND
I’M SOLD NOT FOR ME WANT TO TRY NEVER WILL
9%
35% 5% 48% 11%
Newsflash: each decade brings its own challenge and you
IMAGES BY GETTY IMAGES

should be working out with that in mind. No need to frown, this

issue is jam-packed with your anti-ageing agenda that can Not only has research found that taking the plunge can speed up post-workout
even deliver geriatric gains. recovery, but a 2013 study shows the pratice might help you lose weight, too.

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

JUL/AUG 2023 19 MH.CO.ZA
MH WORLD B E L LY O F F

TRISTAN NIENABER

OCCUPATION:
Social Media Writer
AGE: 27
HEIGHT: 173cm
WEIGHT (BEFORE): 115kg
WEIGHT (AFTER): 88kg

IN A LONG-TERM RELATIONSHIP, THE CHANGE

you tend to get more comfortable with your He’d been on an almost lifelong hiatus from
partner. For Tristan Nienaber that meant fitness, so Tristan wasn’t sure where to start.
eating everything and anything. But the Walks around his complex weren’t cutting it
relentless snacking wasn’t just a product of and the gym’s plethora of machinery left him
his cozy companionship, but also his coping perplexed. Fortunately, divine intervention
mechanism to deal with pressure at work. came in the form of Pure Fitness, a CrossFit
Then lockdown hit, and that steady gain Box. His first session was grueling with
turned into a runaway train. a combo of 10 push-ups and a run around the
building leaving him pale and shaky.
THE SETBACK “I was convinced I was going to pass out,”
“It was the era of baking your own breads and he says. But his coach Paolo wasn’t done.

TEAM PLAYER
desserts,” says Tristan. “I was also eating He placed a box in front of his newest recruit.
to mask the scary reality of the pandemic.” “I took it as an invitation to sit down on it,”
During lockdown, Tristan was working at laughs Tristan. “He says, ‘You’re supposed to
home, which meant most days were spent jump on it’.” While he was out of his depth,
in baggy sweats that kept his flab under Tristan’s first foray into this environment
wraps. “Those comfy ‘home’ clothes were was a game-changer. It was the moment
LOSING WEIGHT CAN FEEL LIKE A LOSING stretching with me definitely concealing that kickstarted his weight-loss journey.
BATTLE WHEN YOU’RE TACKLING THIS how much I was expanding,” he adds. Within weeks, he was making strides.
MONOLITHIC TASK ALONE. HERE’S HOW THIS
READER TURNED TO OTHERS TO SHIFT HIS
OUTLOOK, GET FIT AND SHED KILOS. THE WAKE-UP THE RESULT
Tristan was still hunkering away at home Tristan now trains 5 to 6 days a week, and
when he got a text from his sister asking him sometimes logs two or three sessions in the
if he’d tried on his jeans since lockdown same day. After discovering CrossFit, the
began. Thinking nothing of it, the social weight melted off fast. In one five-month
media writer fished the pair from the back stretch alone he was able to shed 17kgs.
of his cupboard and prepped to slip them In total? 27kg, and he’s still going. Tristan’s
on. “To my surprise, I couldn’t even get fitness journey truly began in the wake of
them past my thighs,” he says. “I knew I was a breakup, and in many ways, he was able
overweight before the pandemic, and this to rise from the ashes of both the pandemic
WORDS: KIERAN LEGG | IMAGES SUPPLIED

was the final straw.” The “jeans” moment and this change in relationship status. “The
had struck at a time when he was in a dark craziest thing I’ve learnt about motivation
space emotionally: he wasn’t happy with is that it can come from anywhere at any
how he looked and barely had energy to hang time,” he says. “It could never have been my
up the washing, let alone tackle a workout. own motivation: I needed my coach and the
BEFORE AFTER others at the Box to get started.”

HAVE YOUR OWN TRANSFORMATION STORY? EMAIL US AT [email protected]

JUL/AUG 2023 20 MH.CO.ZA
WHILE MOST DISCERNING
men profess to hate them, the more
honest among us would probably admit
to indulging in the odd selfie every now
and again—shameless or otherwise.
Of course, you don’t need to be savant
or a rock-star philospher to realise that
this phenomenon is symptomatic of
a narcissistic, degenerate culture. But
that’s no reason to get too sniffy about
it—especially when researchers have
established that staring at ourselves is
not without its benefits.
Scientists at the University ANSWER
of California, Irvine, found that
participants who took a daily Selfies
smiling self-portrait for four weeks
experienced significant mood
improvements, as well as boosted
confidence. In better news for the
Instagram-phobic, it’s not imperative
that you share them all, either.
However, if you loathe to make use
of your phone’s selfie camera, there’s would work, too.) This group reported
another way to score a similar mood feeling calmer and less affected by
boost. A third of study subjects were stress and anxiety throughout the
also asked to take a photo of something working day. WORDS: SCARLETT WRENCH | PHOTOGRAPHY: STUDIO 33; GETTY IMAGES

they believed would bring happiness So next time you find yourself
to another person, then send the snap fretting over a presentation or
to them. (We’re certain a good meme struggling to keep your cool when
confronted with an admin onslaught,
try WhatsApping a droll photo to
a friend or partner. Whether or not
you choose to position your face in
the foreground is entirely up to you.
Hashtag? #sorrynotsorry

JUL/AUG 2023 21 MH.CO.ZA

 CHANGE FOR THE BETTER

THEY’RE THE WORLD’S MOST THE DOMINATION OF THE SPORT UTILITY VEHICLE AKA SUV
POPULAR RIDES FOR A REASON: is nothing short of extraordinary. It has seen the rapid decline of all
YOU GET VERSATILITY, COMFORT other segments, in fact, it has downright contributed to the extinction
AND PERFORMANCE ON FOUR
RUGGED WHEELS. THESE ARE SA’S of a few model shapes. The definition of an SUV, however, has changed
BEST. WORDS BY JULIET McQUIRE slightly over the years. A big, burly, expensive 4x4 is what we would have
considered an SUV to be. Nowadays, a budget hatchback can just about
be classified as one—or manufacturers would have you believe they can
be. Let’s take a look at a few SUVs of all shapes, sizes and prices.
 THE INTERIOR IS CLEAN,
UNCLUTTERED AND
COMFORTABLE

PRICING:
Lexus RX 350
R1 382 500
Lexus RX 350h
R1 415 800
Lexus RX 350
what the designers have set out F Sport
to achieve, but in this case, even R1 498 300
the repositioning of the door Lexus RX 500h
handles means the upper section F Sport
R1 635 200
of the door panels forms a natural
extension of the instrument A 7-year/105 000
panel, giving an air of fluidity km warranty and
to the entire space. maintenance plan
is standard.
Speaking of space, rear legroom
is ample and even with a panoramic
sunroof, headroom isn’t compromised by too much.
The only time you might experience a bit of a tight squeeze
is if you attempt to put three adults along the rear bench as
the slope of the roof is rather intrusive. The boot is not the
biggest in the segment either, but you are still going to fit
the golf clubs in with no fuss.
As has become expected from Lexus, all RX models
come laden with standard features. You can expect heated
and ventilated seats, a heated steering wheel, a powered
tailgate, adaptive cruise control, a digital rear-view mirror,
a wireless charging dock, a 21-speaker Levinson audio

The Left of Field

system and LED headlamps with adaptive high beams to
name but a few items.
Regarding power, the RX 350 kicks off the range with
Lexus RX a new 2.4-litre, four-cylinder pot that produces 205kW and
Lexus products have never really been considered 430Nm of torque. It sends power to all four wheels via an
mainstream, not like its more budget-friendly sibling eight-speed automatic transmission. You can also opt for this
brand, Toyota. Nope, Lexus is all about individualism engine in F Sport guise, which adds a few sporty elements
and, of course, luxury. An approach that sees a “less is to the design and the interior. The RX 350h combines
more” attitude. And the all-new fifth-generation RX model a 2.5-litre, four-cylinder engine with hybrid components. This
embodies everything that we have come to love and is mated to a continuously variable transmission (CVT) and
appreciate from the carmaker. the claimed fuel consumption is just 5.4l/100 km.
The team responsible for the exterior design of The flagship model, the RX 500h F Sport, boasts the
this RX model had a clear mission: to give the car new 2.4-litre engine with a hybrid system, which is mated,
a unique identity with proportions rooted in its rather unusually, to a six-speed automatic transmission.
dynamic driving quality. The latest design of this model What Lexus has managed to achieve with this
changes every time you look at it. The sculpted lines new model is a continuation of what has become the
make for a striking car. Step inside and you’re met benchmark for its products. That means a comfortable,
with a clean and uncluttered cabin that doesn’t rely luxurious, stress-free, refined vehicle. And one that now
on ornamentation. It can be difficult to always notice certainly stands out from the rest of the pack.

JUL/AUG 2023 23 MH.CO.ZA

MH LIFE DRIVE

The Not So Grown Up

Toyota Urban Cruiser

petrol pot that

PRICING: produces just 77kW
Toyota Urban Cruiser
and 138Nm. It is felt,
1.5 XS R329 400
Toyota Urban Cruiser even at the coast,
1.5 XR R347 400 which means those
Toyota Urban Cruiser
up country will
1.5 XR AT R369 900
struggle a bit on the

A 3-year/100 000 km highway. It states it

warranty and in the name, being
a 4-service/60 000 urban, but still, the
km service plan are
standard drone of the engine
will certainly annoy
many…especially
with it being mated to a rather whiney
four-speed torque converter, although
If you’re thinking about the budget crossover This model is 300mm longer than the you can opt for a five-speed manual.
that was the Toyota badged Suzuki Vitara outgoing model with a wheelbase that is Regardless of the engine gripes, the
Brezza, then think again. The brands are still on 100mm longer which means the boot space is Urban Cruiser, like its predecessor, will go
their collaborating mission, but this time, the now a claimed total of 353-litres, an increase of on to become a best-seller, outselling its
Urban Cruiser (known overseas as the Hyryder) 25-litres, which is rather significant. The cabin equivalent, yet cheaper, Suzuki sibling.
is based on the Suzuki Grand Vitara. This means feels a smidge more premium as well and is If performance is no bother for you,
it has grown in size and space and offers those choc-o-bloc with standard features. then this car, at the price point, offers
who found the outgoing model a little too The only real letdown is that of the engine. exceptional value for money. Especially
“budgety”, something a little more mature. It is the same one found in the outgoing model, when you can get the top-spec manual
But not quite RAV4 grown up. which is Suzuki’s 1.5-litre naturally aspirated for under R350 000.

Isuzu mu-X

The Spacious One

Seven-seater SUVs are a win for any family in
PRICING:
need of space, which is basically every family.
Isuzu mu-X 3.0TD LS
Ford was not messing around when it launched
4×2 R784 300
its next-gen Everest, which quickly left the Isuzu mu-X 3.0TD LSE
Toyota Fortuner and Isuzu mu-X in its, um, dust. 4×2 R826 200
Toyota revised its model to remain relevant in Isuzu mu-X 3.0TD LS
4×4 R867 600
the segment and so it was up to Isuzu to do the
Isuzu mu-X 3.0TD LSE
same to its own contender. This included the 4×4 R909 500
arrival of a new derivative as well. Isuzu mu-X 3.0TD changes to the front , tweaks to headlights, tail- and fog-
This seven-seater is based on the D-Max Onyx 4×4 R928 100 lamps plus new alloy wheels plus a new colour option
bakkie and as with these ladder-chassis-based (Norwegian Blue) and privacy glass and leather seats
A 5-year/120 000 km
SUVs, they do tend to be a bit more on the standard across the range. The LSE and Onyx models get
warranty and a 5-year/
industrial side of things, not as refined, if you 90 000 km service plan a hands-free tailgate, while the LS gets front and rear park
will. While not all that exciting to drive, the feel are standard. assist and a four-way adjustable driver’s seat. This is to name
and sound of the engine make you feel like it but a few of the subtle changes.
can go anywhere. And that’s the point of these But the bigger news is with the introduction of the 3.0
adventure SUVs, isn’t it? LSE 4x4 model. The even bigger news is what is to come, and that is a more wallet-friendly
IMAGES SUPPLIED

The updates to the current generation 1.9-litre LS 4x2 model arriving later this year. The bottom line is that Isuzu is offering customers
are ever so slight, they include a few colour a capable product that gives an alternative option to the forever-loved Fortuner.

JUL/AUG 2023 24 MH.CO.ZA

MH LIFE FOOD

WHY GRILL THIS TASTY FISH AND RISK

30 OVERCOOKING IT WHEN YOU CAN GENTLY
PAN-SEAR IT INSTEAD? THIRTY GRAMS
OF MUSCLE- BUILDING PROTEIN. TEN
10 GRAMS OF STOMACH-FILLING FIBRE.
ONE HUNDRED GRAMS OF AWESOME.
 1 0 G THE FIBRE
3 0 G THE PROTEIN
The lentils alone will push you
over the 10 grams of fibre you need
120 grams of cooked salmon delivers to stay full. The carrots are an
a potent 30 grams of protein—not to easy bonus.
mention being a strong source of heart-
helping omega-3 fatty acids.

BU Y IT
Greenfish (greenfish.co.za) offers a choice cut
with salmon sourced from the Norwegian fjords.
Or, try Woolworths’ version of this same haul.

Perfect
Seared Salmon
W H AT YO U ’ L L N E E D
4 (180G) SKIN-ON 1 TBSP COCONUT OIL
SA L M O N F I L L E TS 2 L I M E S, H A LV E D
ROASTED TURMERIC CARROTS
Preheat your oven to 190°C. In a large
roasting pan, toss 700g carrots (peeled
HOW TO M A K E IT and cut on the diagonal) with 2 Tbsp
1. Blot the salmon fillets dry with paper towels coconut oil, 1 tsp sea salt and ½ tsp
ground turmeric. Roast the carrots
and season both sides of each fillet with salt in the oven till tender and evenly
and pepper. browned, about 30 minutes. Feeds 4
2. In a large non-stick pan over medium high,
heat the coconut oil until it shimmers. Place Nutrition per serving: 130 calories, 2g
the salmon skin side down in the pan and sear protein, 17g carbs (5g fibre), 7g fat
until the skin is evenly brown and crispy, about
6 minutes. Using a spatula, carefully flip the fish
and sear the other side, about 1 minute.
3. Plate the fish and squeeze half a lime
over each salmon fillet. Feeds 4

Nutrition per serving: 293 calories, 36g protein,

2g carbs (0g fibre), 15g fat

HOLY SH!T
KITCHEN TRICK!
CURRY SPICED LENTILS
SET In a medium pot over medium heat,
LOOSE melt 2 Tbsp coconut oil. Add 1 medium
THE onion (thinly sliced), 4 garlic cloves
(thinly sliced), 2 Tbsp fresh ginger
JUICE (finely chopped) and ¾ tsp Madras curry
powder. Saute till the onions soften, 4 to
5 minutes. Add 1 cup brown lentils, 1 cup
tomatoes (chopped) and 5 cups chicken
stock. Simmer, stirring occasionally,
until the lentils are tender, 20 to 25
minutes. Season to taste with salt
and pepper. Feeds 4

Nutrition per serving: 225 calories,

15g protein, 26g carbs (10g fibre), 7g fat

JUL/AUG 2023 27 MH.CO.ZA

 THE HEALTH SNOB’S GUIDE TO

HANGOVERS
WHEN ONE DRINK TURNS INTO ONE TOO
MANY, THE NEXT MORNING CAN FEEL
LIKE HELL. THANKFULLY, OUR EXCESS
ANTIDOTES WILL TEMPER THE STING.

01
YOUR REPAIR KIT
Stop. Please. Leftover bunny chow and half a bag of Ghost
Pops do not count as “breakfast”. To undo the damage of
last night’s excesses, you need to look to your kitchen.
“Cupboards filled with the right ingredients can rectify any
hangover emergency,” says Miles Kirby, co-owner of
Caravan restaurants. It all starts with your shopping list...
PRESS REFRESH
First, brew a strong mug of
Tribe Espresso Blend (R95,
A EGGS tribecoffee.co.za) and pop
Whether boiled or fried,
eggs are rich in the amino an aspirin. Plos One research
acid cysteine, which helps backs this combo to banish overnight, then cover with
to break down a compound any bastard behind the eyes. foil and cook in a roasting
called acetaldehyde, a toxin Now, while eggs and avo dish with about 240ml of
responsible for some of water for three hours at
booze’s harmful after- need minimal prep—
effects. Shell out for a steady knife to avoid any 160°C. Remove the foil and
nutrient-rich free- woozy mishaps will do—the blast on high to crisp. For the
range, if you can. pork and cabbage take time cabbage, slice and salt for two
and forethought. In other hours, rinse and massage
words, you need to get all of with either caraway for
B AVOCADO this done long before you go sauerkraut, or chilli, ginger
The brunch staple is and garlic for kimchi. Place
out. For the pork belly, soak it
full of fatty acids (you need
them on a hangover), plus in saltwater in the fridge in a fermentation crock pot
the natural plant sterol (R940, lixiware.co.za) and
beta-sitosterol for healthy leave for 48 hours.
cholesterol and heart
protection. Let’s face it:
your poor organs need all
the help they can get.

C PORK BELLY
There may seem few
redeeming factors for what
is essentially thick-cut bacon,
but much of pork’s fat is
the healthy, unsaturated
kind. Plus, it’s a source of B
vitamins, some of which are
depleted when you drink
too much. So pig out.

D CABBAGE
This was used as an ancient
hangover cure for its
purported ability to help
clear out alcohol’s illness-
causing congener
compounds. Not only that,
when fermented as kimchi
or sauerkraut, it’s full of
beneficial probiotics, too.

JUL/AUG 2023 28 MH.CO.ZA

 MH LIFE FOOD

03
RECIPES
WORTH
THEIR SALT
A breakfast of brined pork
and cabbage may seem
strange, but its benefits are
both immediate and
long-lasting. For those
who prefer to keep things
simple, Kirby also has
these four smart recipes
for a delicious remedy to
your next night out.
MH LIFE DRINKS

WITH
THE GIN GAMUT
Its flavours range big-
time. Whatever your
preference, there’s
a bottle to match.
IF YOU TRADE THE TRADITIONAL VODKA
AND OLIVES FOR BOLD, BRACING GIN LIGHT & BRIGHT
AND TANGY COCKTAIL ONIONS,
YOU’VE BUILT A DRINK WORTH SAVOURING. BEEFEATER, R329
BY SUSANNAH SKIVER BARTON This classic gin packs
crisp notes into each
sip. You’ll taste juniper,
lemon and bitter
orange—the perfect
balance for any mixer.

CAPE FYNBOS
The Go-Ahead GIN, R319
This local gin is
Martini distilled from white
This cocktail (some fancy people call it grape spirits and
a Gibson, but it’s basically a martini) is at infused with 33
its best when it stays frosty. So the
different botanicals.
vermouth, the onions and the glass itself
should all be chilled, says Sean McClure,
bar director at the Ivory Peacock. INVERROCHE
A lukewarm martini is
just that: lukewarm. AMBER, R489
Featuring floral
botanicals from our
HOW TO MAKE IT:
PHOTOGRAPH BY CHELSEA KYLE

continent and berries

In a chilled mixing glass, gently stir and spices from
90ml London dry gin, 15ml extra-dry
Europe and India.
vermouth, a barspoon of brine from a jar
of cocktail onions and 30ml water.
HERBAL & WILD
Transfer to the freezer for at least an
hour. When ready to serve, pour into a
pre-chilled cocktail glass and garnish
with cocktail onions.
Graphik Light 4.75/5

JUL/AUG 2023 30 MH.CO.ZA

 MONEY Men in their early 40s are among the most
According to our resident financial
WORDS: TED LANE | PHOTOGRAPHY: JOBE LAWRENSON | *SOURCES: SURVEY CONDUCTED BY US SHOW TODAY; TEXAS HEALTH PRESBYTERIAN HOSPITAL

over-indebted bunch in the country. But not

experts, kicking off your savings early is
all debt is bad debt (i.e., those mortgage

17.9% 52%
crucial. However, less than a quarter of
repayments are working towards a solid
those in their 20s have a retirement fund.
investment).

DESIRABILITY
Research by the University of Michigan The same study, formed by collating
found that—unlike their female peers— data from several dating apps, reported
men aged 20 are deemed to be at their that a man’s desirability was at its highest
least attractive. The only way is up… between 40 and 50. You silver fox.

HEALTH CHECK

Monitor This: Boost This: Practise This: Monitor This: Boost This: Practise This:
STIs Vit D levels Moderation Blood Glucose Fibre Weight Control

HAPPINESS
Post-teenage life starts well, then real life The ONS then found that life satisfaction
kicks in. Wellbeing, which includes climbs until your mid-thirties but falls again
self-worth and life satisfaction, plummets at 40. The key factors are your health, job
in your mid-twenties, the ONS reports. and partner, so focus on these.

RISK FACTORS
Your muscles are strongest in your early The average age of elite marathon runners
twenties, but the fear of low testosterone is 28, but it’s still possible to improve your
that comes with hitting 40 is overblown. stamina by as much as 18% in your forties
Good health can stave off major declines. and beyond*. Age needn’t slow you down.

THE FORTIES WINS! Your forties are not the death knell for health and fitness. Hitting 40 is your chance to speed
THE MH up, not grind to a halt. According to the research, by midlife you’re likely a fitter and more financially stable version
VERDICT of your 20-year-old self. Crisis? What crisis?

JUL/AUG 2023 31 MH.CO.ZA

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

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MOST OF us grew up believing that representation than ever,” says Dr. Zhana Still, ENM requires self-reflection,
a monogamous marriage was #relationshipgoals. Vrangalova, who teaches human sexuality at communication, flexibility and compassion—
But with Will Smith owning his open relationship New York University and runs a course and event the same skills that go into any successful
and a throuple showing up on House Hunters, series about open relationships. Plus, ENM is relationship, monogamous or not. Here’s how
a growing number of people are wondering if getting simpler to pull off: “Dating apps make couples make ENM work—and how newbies can
strict exclusivity is human nature or if it’s yet finding multiple partners easier than ever,” she explore it, too.
another myth that society sneakily sells us. adds. “Honesty and consent have become more
Ethical nonmonogamy, or ENM—in important to us post-#MeToo. And the pandemic Polyamory (and Throuples)
which members of a couple consent to having forced so many of us into a period of extreme PEOPLE WHO are polyamorous have multiple
additional sexual and/or romantic partners— monotony, which exposed the limitations of loving, intimate relationships at the same time.
is gaining popularity. More monogamy to many couples.” Some have additional partners outside their
than a fifth of single adults have There are tons of ways to primary relationship; others are in throuples,
engaged in ENM, according to practice nonmonogamy, from quads or larger relational units, which are
a recent study in the Journal hitting up the occasional sex party relationships involving three, four or more people.
of Sex & Marital Therapy, and to having multiple committed Charles, a 56-year-old queer man who works
a 2016 study in The Journal of life partners. Those who’ve never as a chef, and his wife, Brooke, a 35-year-old
Sex Research found that Google tried this stuff sometimes assume queer woman who makes a living as a bartender,
searches for “polyamory” and these arrangements are doomed have been polyamorous from the get-go. Most
“open relationships” rose steadily to fail, but that’s no truer for of their outside relationships involve more
ILLUSTRATIONS BY JOCHEN SCHIEVINK

from January 2006 to December ENM relationships than it is for than just sex. They’ll each go on dates, and even
2015. In a 2021 YouGov poll, about 25 percent traditional ones, says Dr. Justin Lehmiller, weekend trips, with other people—sometimes all
of more than 23 000 participants said they’re a research fellow at the Kinsey Institute: “What three of them together. They hope to find
interested in an open relationship. the research shows is that people in monogamous a permanent third partner to live with
“The social stigma around alternative and consensually nonmonogamous relationships them. (FYI for those seeking three-person
sexualities has been slowly but surely waning have similar levels of relationship satisfaction relationships: Lehmiller recommends checking
over the last decade, with more positive media and commitment.” out the app Feeld, which is geared toward

JUL/AUG 2023 34 MH.CO.ZA

 MH LIFE RELATIONSHIPS

unconventional arrangements like this.) though she looks for companionship. For the
While some nonmonogamous partners get record, nonmonogamy is not the only solution
permission from each other before engaging for mismatched sex drives, Lehmiller says.
with others, Charles and Brooke let one another There are other ways to boost your bedroom
explore new relationships as they wish. “For us, the satisfaction, like sex therapy.
whole purpose of nonmonogamy is individuality, When friends, family, and coworkers heard
autonomy [and] expressing, giving, and receiving about Brian and Nicole spending time with other
our own love and affection in different ways and people, they initially suspected infidelity. To
with different people,” Charles says. avoid continually having to explain themselves,
Sometimes they’ll get jealous, particularly Brian wrote a blog post about their ENM
when one of them spends a lot of time with arrangement. “One of the first places I ever ‘came
another partner. If jealousy comes up, Lehmiller out’ with this was at work, so that I didn’t have
suggests asking yourself, “Why do you feel to constantly be cautious of what I said around
jealous? Is there anything that could be done to others,” he says. “If people think you’re a cheater,
resolve those feelings? What is it that you need in that can have a direct effect on your career.” else but still keeps coming back to you, this can
order to feel safe and secure?” Then talk to your “Radically open communication,” as Brian feel very validating,” Lehmiller says. “It can
partner. There have been times when Charles puts it, is essential for an open relationship provide reassurance that you provide something
stopped seeing people because they weren’t to work. In order to maintain trust, Lehmiller no one else does. At the same time, it can also be
respectful towards Brooke—but generally, the explains, “it’s important to establish an agreement a relief—it takes some of the pressure off to be
that specifies ground rules and boundaries, and to anything and everything to one person.”
recognise that the rules may need to be renegotiated Maegan’s favourite part of the swinger
over time. It can be hard to determine all of the rules lifestyle “is seeing the look on my husband’s face
up front if you’re completely new to this.” when I am in the throes of ecstasy with another
Brian and Nicole check in with each other person,” she says. “And then coming together
and ask how their arrangement is working out afterward and never feeling closer or more in
for them. Whenever Brian becomes involved love. It’s the best thing. It’s the best thing ever.”
with someone new, he asks Nicole how much
she wants to know. BEFORE YOU have a talk with your partner about
It’s also important to them that all additional ENM, it’s important to have one with yourself,
partners know about their marriage, so that they Lehmiller says: Ask “what is it that you want and
understand what they’re getting into. Brian need, and what kinds of rules and boundaries are
says, “The trust is built on the fact that there’s important to you.” Once you know the answers,
two put aside their jealousy to prioritise each nothing to hide.” ask your partner the same questions.
other’s happiness. If everyone’s on board, take baby steps.
“We love seeing each other loved,” Charles Swinging Instead of jumping into an orgy, find a third
says. “She just told me, ‘You deserve to have your SWINGERS ARE people in relationships who person on a dating app, take them to dinner, and
dick sucked 24/7. If, for whatever reason, I’m have sex with others, typically together with see how you get along. After each experience,
unavailable, there should be someone there to their partner. discuss what’s working (and what isn’t). “Any
handle that for you.’ And we both feel that way.” When Maegan, a 38-year-old bisexual stay- form of [ENM] takes some practise to get it
Marriage is a team sport, after all. at-home mom, and Jason, a straight 44-year- right,” Lehmiller says, “and a heck of a lot of
old carpenter and designer, first considered communication for everyone involved.”
Open Relationships swinging, they realised they each had a “desire
“OPEN RELATIONSHIP” is a broad term for to see the other lost in pleasure with another
couples who are down for seeing other people person,” Maegan recalls. They began exploring
separately on the side but who tend to keep these situations such as having threesomes with other
relationships mostly sexual. men, playing with another couple and letting
On a road trip in 2018, Nicole, a 39-year- Maegan play with women on her own.
old artist, told her husband, Brian, a 44- Soon after they started exploring, Jason was
year-old pansexual man who works as head of badly injured in an accident, and ENM became
community for a tech company, that she was a way for Maegan to get her needs met when he
asexual. (Asexual people have little to no desire wasn’t up for sex. He occasionally feels insecure
for sexual activity.) Differences in sex drive had about others giving her something he can’t,
always been a struggle, so they looked at ENM but he reminds himself how much he likes to
as a possible solution. Brian pursues romantic see her enjoy hooking up with other people—an
and sexual relationships with other people, experience known as “compersion.”
and Nicole goes on dates with others as well, “When your partner is happy with someone

JUL/AUG 2023 35 MH.CO.ZA

 3
BURNING OUT

4
If you’re feeling more stressed
than ever at work, it might not LAY THE FOUNDATION
be the big deadlines or the Want to build wealth like the
fast-paced environment leaving world’s richest? No matter
you strung out. The biggest whether you’re starting out
culprit behind workplace with your first job, coasting
by through your 30s and 40s
worries: instability. As part of
or prepping for retirement,
findings published from the
these money habits—
1 Fifth Annual Workforce uncovered as part of the Rich
a group of 225 kids. They found that Attitudes Toward Mental Health Habits study—could help you
YOUNG MONEY Report, it was revealed that 89%
kids have distinct reactions to level up your finances:
spending and saving. Those on the of workers feel a sense of dread
“Spendthrift” end were more likely at the start of every week. A/ Automate It:
Forty-five percent said a lack of The rich folks who fell under
to buy things even if they weren’t
stability was making the the Saver-Investor umbrella in
majorly attached. The researchers
the study tended to automate
Want your kids to develop solid said this reaction could translate workplace feel unpredictable.
their investments, setting
spending habits? Start early. into regrettable habits later on in Of those surveyed, Gen Z
aside 20% of their earnings
A study from the University of life. Bottom line: don’t wait until workers reported the highest towards a savings account.
Michigan found that kids begin to they’re all grown up to start having levels of dread, citing the
form emotional reactions to serious conversations about relentless march of new tech B/ Be Frugal:
moolah as young as five. How they money. Press your little ones on replacing entry-level roles as Among the self-made
react is down to you. Researchers why they want something, the main driver behind their millionaires, frugality was
used the Spendthrift-Tightwad and push back against these daily dose of trepidation. While the most common trait.
scale—a system that’s used to “commodified” desires to really you can’t predict the future, you According to the study, being
can develop some healthy frugal doesn’t just mean
gauge adults’ spending habits— make them think about their
pulling tight on the purse
to analyse the money moods of purchasing decisions. habits to deal with these
strings. Frugal people tend
nervous feelings. Breath work
be hyper aware of how much
can keep you centred, but they spend, only splash on
research has found that a cup quality items and will always
The AI boom is officially here, and it of tea or even chewing gum shop for bargains.
turns out that this new tech might might dull your stress response.
be a massive boon for productivity. C/ Exercise Often:
2 A new study released by the The study found that three
National Bureau of Economic quarters of wealthy individuals
CHANGING Research looked at the results exercise for 30 minutes or
TIMES of introducing an AI-based more every day. Justin Els,
the founder of TVC Wealth &
conversational assistant to help out
Health Managers, says regular
customer support agents. The
sweat sessions can lead to
result? Agents were able to resolve smarter financial decisions.
14% more issues per hour with the
aid of their digital wingman. While D/ Read About It:
there are widespread fears AI may Most of those involved in the
GETTY IMAGES; VOX.COM

be taking our jobs, for now at least study said they read every
it looks like this new-fangled tech day. So, what was on their
Graphik Light 4.75/5

might help make your 9-to-5 shelves? Self-help

just a little bit easier. Worth manuals, history books
and biographies.
experimenting with? We think so.

JUL/AUG 2023 36 MH.CO.ZA

JUL/AUG 2023 38 MH.CO.ZA
 M H H E A LT H MIND

DON’T BELIEVE IN THE IDEA of a midlife YOUR EXPERTMichael Clinton is the creator of ROAR—Reimagine Yourself,
crisis. Instead, let’s call it a midlife awakening. Own Who You Are, Act On What’s Next And Reassess Your Relationships—
a book, site and event series to help you thrive in the second half of your life.
It’s that moment in your life when you might feel
stuck and question some big issues, such as: am I in
the right profession or did I get derailed from my words. How do you turn them into
purpose? Has my grip on my fitness and my health 02
DO A SKILLS AUDIT
action? It will give you the fuel to
loosened? Am I happy with my family life? Sure, move from being stuck to deciding
it’s sobering, but also exhilarating. If you work in the business world, what’s next. For me, it included
After 30 years in the publishing business, I felt you probably know about the launching a foundation that was
stuck. I came to the realisation that I had accomplished all SWOT analysis. SWOT stands based in generosity, as well as
that I could. As I stepped back to assess the situation, what for strengths, weaknesses, getting involved with philanthropy,
I recognised was that the digital revolution was coming fast opportunities and threats. You mentoring and several not-for-
and all those noughts and ones would disrupt my world in can learn a lot by doing your own profits. While I didn’t ask everyone
a big way. Rather than quit, I decided to dive in head first to SWOT analysis: for example, while to give me five negative things,
try to understand this fast-evolving digital space. It gave me I’m proficient at reading financial that’s a good exercise, too. I would
a whole new impetus, moving me out of the inertia that had statements, I know I’m not great have to include impatient, rigid
trapped me. Sometimes we just have to look around ourselves at maths. As a result, I steer away at times and possessive. Having
to discover how to reboot. from projects that require deep insights on how to move forwards
It takes time to get unstuck. For my book Roar Into The number skills. However, I’m strong from those traits has also helped
Second Half Of Your Life (Before It’s Too Late), I interviewed at identifying market trends. If me to get unstuck, particularly in
more than 40 individuals—reimagineers—who’d all made your company is going through my personal relationships.
meaningful changes at midlife. What they had in common a reorganisation, your SWOT
was that they did the work to go deep inside themselves to analysis might give you an
understand what was bothering them so they could figure out opportunity to present your
how to escape. Most of them reported that it took a year or
more to find their solution. These are some of the mental tools
accomplishments. As for threats,
are you happy with your health and
04
EXCAVATE YOUR
that helped me (and the reimagineers) to get unstuck. weight? There are also digital tools YOUNGER SELF
at sites such as richardstep.com Journeying back to my younger
and understandmyself.com, that self to find the direction for my
can help you identify your best future path has definitely helped
traits. Some of them might validate me. What have you left behind

01
PICTURE IT,
“vision board” also includes
pictures, ideas and even
what you already know, but you
may also uncover hidden talents
that once brought you joy and
excitement? We all know the story
PLAN IT, DO IT phrases. Earlier in my life, and skills. of the person who wanted to be,
My grandmother always I was a marathon runner for example, an archaeologist but
taught me to dream big and but I switched to triathlons. became an accountant because
envision what I wanted my One year I realised I felt stuck it was the more practical choice.
life to look like. If you don’t
know what you want and
in my fitness regimen.
I missed the simple pleasure
03
TAP YOUR FAMILY
How do you re-engage with your
younger self and reclaim what
who you want to be, how can of long-distance running. In AND FRIENDS excited you? Spend some time
you get there? Every January, my mid-fifties, I returned to Brace yourself—this next task may finding at least one thing that you
I create my year-long journal marathons. Running puts make you feel vulnerable because gave up and dedicate yourself to
plan, identifying what I me in a zen state, a moving it explores whether how you see embracing it again. I began my
hope to accomplish that meditation that allows me to yourself is similar to how other career as a journalist but moved
year across all of life’s areas. get rid of my anxieties, sort people see you. Write down the five to the business side of publishing,
You can do it any time, but out problems and find clarity words that you think best describe where the compensation was
by thinking about the next on what’s important to me. you. Then ask your closest family better. In my fifties, I started writing
12 months, you’re giving At 15km, the endorphins members and friends to give you again. It made me realise how
yourself a chance to focus are working big time and five words that they would use to much I loved the process of sitting
on long-term plans when so my mind and body are in describe you. Take those words down to compose a story on a topic
often we’re just looking at lockstep. I make most of my and look for the ones that show up that interested me. It also stoked my
our smartphone screens and big life decisions during a most often. Are they on your own inherent curiosity, which had led
thinking about the next five run. Figure out what physical list of five? When I did this, the top me to journalism in the first place.
minutes. My 12-month plan activities work for you and word that came from my squad I plan to keep writing as my creative
includes my relationships, use them to allow you the was generous. It’s a self-identifier passion. What did you leave behind
career, health and fitness, space to find a solution to for me, so it validated how I view that you can go back to as a way to
passions and more. This whatever issue you face. myself. Now begin to mine your top move yourself forwards?

JUL/AUG 2023 39 MH.CO.ZA

 WIND BACK YOUR
CLOCK WITH THESE
DNA-DEFYING HACKS
 01 09-11
Be A Reboot Your
Skin Cells
Taskmaster Last year, scientists in
Want to put the breaks on Cambridge pioneered
brain-ageing? A University a new technique to
of California, Riverside reverse ageing in human
study found those who skin cells by 30 years. But
practised three skills until that’s available, try
simultaneously—say, these low-cost hacks:
learning a language,
mastering gymnastics and 07
taking a career-boosting
online tutorial—had
cognitive abilities decades
Stay On Drink from
the (chocolate)
below their actual age. 04-06 The Gains fountain of youth.
A study by Korea’s Seoul
In a good way, we mean. Make Smart
Download the Udemy app,
with over 100 000 video Cutbacks Train National University found
that 12g of cacao a day
Cardio alone won’t cut it. can reverse sun-related
courses, and upgrade Shrinking your calorie
“Maintaining strength ageing, lessening the
your commute. intake can do more than
is arguably the most depth of fine lines. Add
trim excess timber. “It’s
important thing you can a spoonful to your shakes.
one of the most promising
do to ensure high quality
methods of slowing
02 ageing,” says Varun
of life in middle-age and
Bare Gains beyond,” says Professor
Dwaraka, bioinformatician
Matt Kaeberlein, an expert Top up on the
If you neglected to at anti-ageing tech
in ageing at UW Medicine. sunshine vitamin.
pack takkies today, company TruDiagnostic,
In fact, one study in The Sun damage
don’t sweat: in who points to its benefits
Journals of Gerontology might be the
a University of to blood-sugar regulation
found that older men with leading cause of skin
North Florida study, and “vascular density”
greater muscle strength ageing, but vitamin D,
in the train. That doesn’t
PHOTOGRAPHY: JOBE LAWRENSON; ROWAN FEE; DAN MATTHEWS; LOUISA PARRY; LUCKY IF SHARP; GETTY IMAGES | ADDITIONAL ARTWORK: SAM ARMSTRONG

participants who ran were 50% less likely to die

barefoot for 15 minutes mean all-day deprivation, ironically, plays a key role
prematurely. “Focus on in its rejuvenation. Pop
improved their powers though. Experiment with
compound movements a supp from October to
of recall by 16% in one of these protocols.
and lift three or four times March. And don’t forget
subsequent tests, while each week,” says
shoe-clad sprinters saw no the SPF.
Professor Kaeberlein.
improvement. Researchers
credit the additional Eat your meals
“proprioceptive demands”. during daylight
Joggings backwards has hours—especially Plump up with
been shown to have during the winter months. collagen
a similar effect. It’s been linked to a slower peptides.
rate of ageing in studies Research in the journal
conducted on animals. Nutrients shows this
skin-boosting amino acid
can reduce wrinkling and
03 improve elasticity in 12
Sweat It Out Schedule weeks. Harvest Table’s
Want to wind back a five-day cut. works out at just R20
your biological A fasting- a serving.
clock without mimicking diet
lifting a finger? Tag in which you drop your 12
a sauna session on calories for a period of just
to your next a few days has been
shown to switch on
Become
workout. The
University of anti-ageing genes in A Greens
Eastern Finland
tracked more
research by longevity
biochemist Valter Longo. 08 Machine
than 2 300 Fruitful Habits Investors such as Jeff
middle-aged Bezos and Peter Thiel
Plant polyphenols such as
men and found have put vast sums into
fisetin and quercetin have
that those who Or quit meat… developing drugs that
the power to seek and
used a sauna for a few days could make 60 the new
destroy “senescent cells”,
two or more times a week. 50. But try this for
aka zombie cells. “These
a week lived Some researchers believe a cheaper fix: Rush
are cells that essentially
longer, while our bodies infer a state University Medical Center
have been paused
further studies of scarcity when on found that people who ate
and start to secrete
have linked it to a plant-only diet, meaning one or two portions of
inflammatory markers,
slower brain flexitarianism, might spinach or kale a day had
leading to frailty and
ageing, too. deliver some of the the mental sharpness
disease,” says
benefits of fasting. of someone 11 years
TruDiagnostic’s Ryan
Smith. Berries, apples, younger than those who
kiwis and grapes are top consumed none. (Vit K,
sources. As a bonus? lutein, beta-carotene
Raising vitamin C levels and folate are likely
has also been linked to responsible.) Blend them
maintaining muscle mass into smoothies if you’re
over the age of 50. not a fan of the taste.

JUL/AUG 2023 41 MH.CO.ZA

M H H E A LT H BODY & MIND

17-19 21
Your Scrub Up Well
More than a quarter of us
Natural only visit the dentist

T Injection when we have a major

problem. But it’s worth
Hormone therapy is on the booking in for a check-
rise among middle-aged up. According to Andrew
13 men chasing eternal youth. Steele, scientist and
Go With Your Gut But before you dabble in author of Ageless, better
Inflammation ages you. doping, try some of these dental hygiene is one of
In fact, Stanford scientists far simpler testosterone- the best ways to stave
have even developed raising strategies: off the risk of heart
a test to identify your disease and dementia, by
body’s inflammatory age,
15 eliminating the low-level
or “iAge”. One way to cool Do The Leg Work gum inflammation that
off: a separate Stanford Mobility matters as much Fill up on fats. can accelerate age-
study found that adding as your muscle gains. Research has related illness.
two or more low-sugar Performing frequent consistently linked
fermented foods or drinks flexibility-boosting the monounsaturated
to your daily diet—think: exercises has been linked fats found in the likes
kimchi, miso, tempeh to a 24% reduced risk of of olive oil, avocado
and kefir—has significant “functional limitation” and nuts to higher
benefits for gut micro-
biome diversity,
Turn back in later life, according
to a Sports Medicine
testosterone. Meat’s not
the only “man food”.
lowering vitality-sapping
inflammation. Cottage
time with and Health Science
review. In particular,
cheese is another strong
choice—and very high
our list of make time to stretch
out your posterior Go for a daily
in protein, too. easy daily chain via toe-touches,
downward dogs,
walk before
work.
habits lunges, etc, holding
for 10 to 15 seconds.
Not only does
early-morning sun
14 Doing so will anti-age your exposure benefit your
arteries, as well as boost sleep (a lack of which 22
It’s A Sprint, tanks T levels), it also
your performance. Release The
Not A Marathon raises sex hormone
Research suggests an levels, according to Pressure
active 50-year-old can be Tel Aviv scientists. The number of people
every bit as fit as a man 30
16
over 30 with high blood
years younger. And there’s Pick Up the Pace pressure has doubled over
good news for the The length of our the past three decades—
time-pressed: intensity telomeres—that is, the Watch your and it’s accelerating the
has been found to matter “caps” that protect waistband. rate at which our brains
more than duration. Try our chromosomes—is A four-point are ageing, reports
sprint training: a Journal considered to be a key increase in your BMI can Frontiers In Aging
Of Physiology study found marker of biological accelerate age-related Neuroscience. Aside
that it lowered markers of ageing. And a new study testosterone decline by 10 from the obvious factors
inflammation (and ageing). from the University of years, particularly when —exercise, sleep, stress
Men in the study did three Leicester has found fat accumulates around and alcohol—the newest
weekly sessions for six a surprisingly simple your middle. research suggests scoring
weeks, doing two or three way to hack them: quit your protein from a wider
rounds of 6-10 x 20m dawdling. By studying the variety of sources can
sprints. Run down genetic data of more than 20 have a huge impact,
those numbers. 400 000 people, they’ve dragging down your risk
estimated that a lifetime of
Extend Your by two thirds. Mix up your
brisk walking could take Golden Years meat with seafood, beans
16 years off a person’s The gold star in your spice and eggs.
biological age by midlife. rack, turmeric has been
linked to everything
from pain relief to
immunity. A study
from Syracuse
University adds
further bulk to
this list of
benefits, with
animal studies
showing that it can
counteract age-related
muscle loss, while the
University of Tehran
reports it might be able to
reduce cellular damage,
too. Knock back a juice
shot at breakfast.
 M H H E A LT H BODY

MORNING GLORY

RISE & DEFINE A

s millennial hustle culture
gives way to the “quiet
quit”, perhaps we can
finally agree that rising
at 4am for a spot of goal- Not only that, but a separate
SHIFTING YOUR ALARM BACK BY setting in an ice bath isn’t study of 840 000-plus people
AN HOUR CAN PUT YOUR BODY IN THE quite all it’s cracked up from the University of Colorado
RIGHT RHYTHM FOR FAT LOSS—AND to be. But there’s a middle ground Boulder and the Broad Institute
BRIGHTEN YOUR MOOD, TOO. between a militant morning of MIT and Harvard found a link
routine and dragging yourself out between early rising and a lower
from under the covers after hitting risk of depressive symptoms—
snooze a second time. Research even if the total number of hours
suggests early birds really do catch slept was the same. In fact, shifting
the benefits. your sleep/wake times earlier by
According to a study in the just one hour may reduce the
journal Obesity, self-identifying risk of developing depression by
“morning people” naturally select almost a quarter, an effect that
healthier foods throughout the could be linked to accompanying
day, making their weight-loss and positive lifestyle changes.
health-boosting efforts easier. Late For some, rising at dawn will
starters, on the other hand, are always be a flex. But think less in
predisposed to eating more sugar terms of hustle culture, and more
OPEN YOUR EYES and less protein. about getting a head start on your
TO THE UPSIDES to-do list so you can log off and
OF EARLY RISING power down far sooner. No wonder
early starters seem so smug.
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: DAVID SYKES

A GOOD START LET THE LIGHT IN EAT BREAKFAST TRAIN OUTDOORS

Exposure to Your digestive Or walk to the
Really not a morning morning light is system is linked gym. As well as
person? Nudge crucial in helping to your sleep exposing you to
that alarm back in you wake up properly. Sleep cycle, so fire it up. One fresh air and sunlight,
15-minute intervals with the curtains open study by the University of training in the morning
while working in if your room is free from California, Berkeley, found can help to shift your
these alertness- ambient street light or try a meal high in wholegrain natural body clock,
lifting habits. a wake-up lamp like the carbs and low in sugar according to The Journal
Beurer’s one from Clicks. reduced grogginess best. of Physiology.

JUL/AUG 2023 43 MH.CO.ZA

M H H E A LT H BODY

W H AT H A P P E N S W H E N . . . 03
…I GET A
YOUR CORE
‘Your core gives you
stability,’ says Sharma,

BAD BACK?
and this protects you
from tweaks. To test it,
assume the plank
position. If you can’t hit
60 seconds, it’s likely that
DODGY HOME OFFICE SET-UPS HAVE you have an imbalance.
LED TO A RISE IN BACK PAIN. BUT Sharma recommends
OTHER CULPRITS ARE MORE SUBTLE. working up to a minute of
STRAIGHTEN OUT THESE PROBLEM planking to build your
AREAS FOR INSTANT RELIEF. core strength. Ease into it
by dropping your knees
to the ground or resting
your forearms on a bench.

01
YOUR NECK
“If your neck isn’t
moving well, it imposes
01
04
increased demands on YOUR HIPS
the rest of your spine,” Even with the world’s
says Vikash Sharma, smartest ergonomic
founder of Perfect chair, sitting causes your
Stride Physical Therapy. hip mobility to seize up,
This overloads your and your back ends up
back and eventually having to compensate.
leads to pain. To loosen Which in turn causes
up your neck at your your hips to lose even
desk, slowly rotate your more function.
head in a full circle to Eventually, the pressure
highlight any spots of 02 becomes too much and
tension, then perform your back gives way—
three stretches of those ouch. To avoid this, get
areas every few hours. up every 30 minutes and
sink into a squat. Hold
a door frame or table
03
for support.

02
YOUR CHEST
Pain begets more pain.
04
05
It stimulates your YOUR
sympathetic nervous
system and stress HAMSTRINGS
response, causing your The sensation of tight
breathing to go hamstrings often
haywire. You stop coincides with back pain.
inhaling deep into your But it’s weakness, not
belly, which creates tightness, that you feel. To
more tension in your address this, add slider
05
back. Sharma suggests hamstring curls to your
placing one hand on
WORDS: TOM WARD | ILLUSTRATIONS: PETER GRUNDY

legs day. Lie on your back,

your stomach and one raise your hips and dig
on your chest. Focus your heels into the sliders.
on slow, deep breaths STAND CORRECTED Extend your legs and
through your nose, WITH SMART FIXES FOR
contract your hamstrings
YOUR EVERYDAY ACHES
and look to check to drag your heels
that the hand on back. “Repeat three
your stomach is times and your
rising first. back will ease up,”
says Sharma.

JUL/AUG 2023 44 MH.CO.ZA

 M H H E A LT H BODY

AN OPHTHALMOLOGIST’S GUIDE TO…

BETTER EYESIGHT
THE EXPERT
Dr. Jerry Tsong 46,
is a board-certified
ophthalmologist in
the US.

ALONG WITH UNCOMFORTABLE CHAIRS AND UNDEFINED WORKING HOURS,

WFH HAS INTRODUCED ANOTHER INCONVENIENCE INTO OUR DAILY LIVES:
ZOOM-ITIS. THAT IS, THE EYE STRAIN THAT RESULTS FROM STARING AT 06 SWEAT FOR
SCREENS ALL DAY. HERE’S WHAT DR. JERRY TSONG DOES TO KEEP HIS EYES
COMFORTABLE. GIVE IT YOUR FULL FOCUS.
YOUR RETINAS
After reading a recent study
that found that exercise
01 HIT YOUR may help maintain good

MICRO TARGETS eye health, I’ve done 100

push-ups daily, and I fit
I jumped on the in a Peloton session three
Mediterranean-diet times a week. Physical
bandwagon in a serious activity may stave off some
way when research found of the cell ageing that leads
it might reduce the risk to issues such as macular
of age-related macular degeneration. Being
degeneration (AMD) by active can also help
as much as 41%. This prevent diabetes,
wholefood-based diet which damages the
can help prevent the blood vessels that
inflammation that feed your retinas.
may contribute to
AMD. It’s a cliché,
but I love avocado
toast for breakfast
and often have
a kale and quinoa
salad for lunch.
INTERVIEW: SARAH E RICHARDS | ARTWORK: PETER CROWTHER AT DEBUT ART

02 SHAMPOO 05 BLOCK
YOUR LASHES ULTRAVIOLET RAYS
Most people have never I’m really obsessive about
heard of “eyelid hygiene”, putting on my Ray-Bans as
but hear me out. Our eyelids soon as I step outside. UV
collect oil all day long. After light is linked to cataracts
hours of screens, the oil 03 MAKE 04 GIVE YOUR and macular degeneration
glands along the lashes get
SCREEN-FREE TIME EYES A LUNCH BREAK —the number one cause of
clogged. Tears evaporate blindness in the developed
more quickly, and the eyes I stop my phone from intruding on The popular 20-20-20 rule says you world—and harm can start
become crusty and irritated. my night by disabling notifications. should look away from your screen adding up in your forties.
I put a little baby shampoo In general, extra “awake” time every 20 minutes at something Indoors, I don’t wear glasses
on a washcloth, apply it on means you’re doing more bad things 20 feet (6m) away for 20 seconds to to block blue light. I haven’t
my lids and rinse with water. to your eyes, such as staring at relieve digital eye strain. I find that seen any research that shows
This is my version of a digital screens. And you’re depriving your impossible to follow. Instead, I close they help with eye fatigue.
Graphik Light 4.75/5

detox at the end of the day. body of the sleep that helps your eyes my eyes for 10 minutes on my lunch
regain moisture, which protects break and listen to a meditation
them from infection and abrasions app. Closing your eyes is like taking
and keeps them comfortable. a break between sets of exercise.

JUL/AUG 2023 45 MH.CO.ZA

 BETTER.
FASTER. BOLDER.
LEGENDARY MUSICIAN KABELO MABALANE HAS FOUND A KINDRED SPIRIT IN ISUZU’S mu-X
ON THE CARMAKER’S LEGACY FOR A DRIVE THAT’S RESILIENT,

ISUZU IS A NAME THAT’S SYNONYMOUS of “fit at any age”, defying the march of time he laughs. “The trick is to keep yourself
with resilience. Their hard-working, hard- to find peak performance—even in his forties. interested, to keep yourself honest and
wearing cars have been dependable rides for Now, the musician is planning to tackle his first to keep challenging yourself.”
decades, serving up performance, power and ISUZU IRONMAN, lining up on November 19 The tarmac sessions inspired Mabalane
utility in droves. But the carmaker has never for the Mossel Bay race, and set to do battle to found “Move the Nation”, an organisation
WORDS: KIERAN LEGG | PHOTOGRAPHY: TIM GERGES/TIMGERGES.COM
rested on its laurels, constantly looking to in the African Championships next year. It’s intended to encourage people to challenge
innovate, iterate and carve new trails—proving unchartered territory, but that’s exactly where themselves both physically and mentally
that you can be fit and in fighting form in he wants to be. “I think the same fundamentals by tackling a range of different races around
any era. In many ways, teaming up with that apply to the music industry can be carried the country. ISUZU sponsors the event, and
Kabelo Mabalane is the perfect pairing. through to endurance sport, too,” says it’s their vehicles that act as a compass,
The former member of the wave-making kwaito Mabalane. “You need a thick skin and some guiding (and supporting) runners through
trio of TKZee and successful solo musician has serious resilience.” some of SA’s best routes.
proven that he has some serious staying power. While the 46-year-old has always had a passion “ISUZU is probably the first brand that truly
But he’s also shown he’s not someone to sit still. for sport, it was only when he started running speaks to who I am,” says Mabalane. “Growing
At 46, Mabalane is in the best shape of his life, to burn off the extra padding—laid thick by an up we saw ISUZU bakkies all around us. They
swapping the “rock-star lifestyle” for a gruelling unhealthy lifestyle during his decades-long just didn’t break down, and most of them are
fitness regimen that’s seen him conquer tarmac career—that this passion turned into a way of life. still standing eons later.” The ISUZU mu-X is
and trail with the same relentless energy he “I started running and one day I woke up a luxury 7-seater SUV that builds on this legacy,
brings to the stage. He personifies the concept and I’d already run 12 Comrades [marathons],” delivering the same reliability, durability and
 M H PA R T N E R S H I P

—A LUXURY 7-SEATER SUV THAT BUILDS

COMFORTABLE AND READY FOR ANY ADVENTURE.

performance that guys like Mabalane hold blind-spot monitors and Follow Me Home
in high esteem. Under the hood, you’ll find lights which remain lit while you walk to
a refined 3-litre, turbo-diesel engine that’s your home or office, will give you peace of
fuel efficient but still provides power on tap. mind whether you’re journeying through
But the vehicle’s credentials don’t end there. the urban sprawl or traversing the
With a hyperfocus on comfort, you’ll find countryside. This powerhouse package
features—like lumbar support in the vehicle’s is wrapped up with sleek styling that
softer cushioning—designed to get you to your manages to strike the balance between
destination feeling reenergised and ready to electric and elegant. With a busy, multi-
tackle your next adventure. A host of intuitive faceted lifestyle, one needs to look into
safety features, including parking sensors, a vehicle that is compatible daily—and that’s “When those principles work for me, for
exactly what the ISUZU mu-X offers. “It really my industry, for sport, for the mu-X, you know
is ready for anything,” says Mabalane. “And they’re something you can rely on,” he adds.
that’s what I want to channel, too.” Taking on ISUZU has partnered with Mabalane once
IRONMAN, which holds the tile of being the again for Move The Nation’s #ImpactRun on the
world’s toughest race, is a bold endeavour. 5th of August. The race starts at the Wanderers
Mabalane is nervous, but he’s going to fall back Stadium in Illovo and participants can choose
on the principles that have seen him thrive in from 5km, 10km or 21km versions of the route.
the music industry and beyond. Head to impactrun.net to find out more.

Choose your next genration ISUZU mu-X, go to isuzu.co.za for more information
 Chad le Clos
31 YEARS OLD

SWIMMER,
GOLD MEDAL-WINNING
OLYMPIAN, SELF-PROFESSED
WARRIOR, GAMER
After surviving
a debilitating
internal struggle,
Olympic champion
Chad le Clos wants
to prove he’s not on
his final lap but
at the start of
a new chapter.
Sink or swim,
there’s only one
thing that matters:
he’s giving it his all.

WORDS BY KIERAN LEGG

PHOTOGRAPHS BY JURIE POTGIETER
 o athlete wants to be told to hit the brakes, but he says. “Times where I could see the sun. But they were few and
when you’re screeching towards the edge of far between, and then it was right back into that dark place.”
a cliff—slowing down is your only option. For With zero resilience, the pressures of the sport were also starting
most of his life, Chad le Clos has only known to take their toll. The result? He was making “rash decisions”, he was
one way of life: go full throttle. Whether he’s “losing his way”. And his performances in the pool began to reflect
training or diving into the pool during the his embattled mental state. He was going slower, falling far short
Olympics, the gold medalist swimmer’s MO of those pole positions that at one point were his natural stomping
has always been to go as fast as possible. And ground. From the outside, it looked like he had simply peaked. After
that drive, that determination to squeeze all, the hard truth of sport is that every career has an expiration
maximum distance out of every stroke has date, and most athletes will begin to dip once they enter their 30s.
cemented the athlete as not just a hometown To pundits, the Le Clos who had bested his idol Michael Phelps
hero, but also as one of the greats. in the final of the 200m butterfly at London 2012 to snag gold for
But a tunnel-visioned approach, an obsessive dedication to the South Africa in an Olympic run where the precious metal was in
sport that has given him everything, meant he didn’t notice when short supply, those groundbreaking achievements were starting
his mental health started to crumble. By 2021, after dealing with to become a distant memory. That swimming feat had put Le Clos
a “series of traumas”, he woke up in a dark place. While he could on the map, and he arrived back home heralded as a hero. It was
thrive in the water, this pit of desperation was a foreign arena. the start of an impressive run, one that left his trophy cabinets
Without the tools to claw back into a healthy state of mind, overflowing. But by 2021, stuck in a dark place, Le Clos was
he wallowed in his low moments. struggling to formulate a blueprint on how to reignite his fighting
“I wasn’t enjoying anything anymore,” admits Le Clos. form. Once pegged as the “greatest champion of all time”, being the
“Swimming, relaxing or even just playing videogames. Nothing greatest was no longer the goal: it was just about survival.
could take my attention away from how I was feeling.”
He’s out of the woods now, wearing the battle scars of this mental TREADING WATER
battle proudly. Le Clos talks candidly about his struggles, willing to Born and raised in Durban, Le Clos has always had a supportive
admit that for the first time in his life, he didn’t have the skill set family. When I first spoke to the athlete more than a decade ago,
to deal with a challenge. fresh off his gold-medal-winning run in London, he was quick to
“There were always glimpses of hope during that time,” credit his tight-knit family for his mental resilience in the pool.
 “My family is everything to me,” he says. “My parents, brothers, “I needed to humble myself, get back to the ground level and
sisters—through tough times they’ve always been there, it’s always build myself up from scratch. Had I lost my way when it came to
been unconditional.” swimming? Yes, I did. I didn’t disrespect the sport, I disrespected
The 31-year-old first started swimming competitively at the myself. I neglected my sleep, my mental health, you name it.”
age of 10. By 14, he was already a member of SA’s senior Olympic “It was the hardest battle I’ve ever fought,” says Le Clos.
squad. Before his Olympic accolades, he’d been on a dominant “I consider myself a warrior, but I’d find myself crying on my
run, crushing Junior and Senior records at the Commonwealth knees in the shower.”
Games before striking gold at the Youth Olympic Games where he He started going to therapy sessions, and they helped him open up.
snatched five medals with his unrelenting pace in the pool. But “I finally had the words to talk about the stuff that was affecting me,”
2012 was the moment he announced himself to the world, winning he says. “I wasn’t carrying it alone; I could just get it out there.”
gold and beating Michael Phelps, arguably the greatest athlete Day by day, the new approach helped pull him from that “dark
ever to grace the pool. The rest, as they say, is history. pit”. He realised there was more to life than swimming, and that
You’d think his monumental success would translate into not every race was “do or die” but rather an opportunity to improve
a massive ego, but Le Clos has always carried himself with a degree and, eventually, re-engineer those winning performances. He was
of humility. He’s laidback, amiable and quick to credit others for feathering the brakes, saving the real mental push for race day.
his feats of strength. Speaking to the athlete again, a decade later, “Things started to affect me less, I was getting back to a logical place,”
it’s clear he’s still the same Chad: family-oriented, performance- he says. “And I went from feeling defeated to being back in a great spot.”
focused and still passionate about videogames.
“What are you playing?” I ask him and he lights up. THE NEW AGE
“Got to be honest, I’m obsessed with Hogwarts Legacy right Getting older as an athlete is always a moment of reckoning. You
now,” he says, before delving into the full catalogue of games he’s can’t train as hard as you used to, recovery times are longer and
completed over the past year. you can’t fall back on raw athletic ability in the same way you could
That might not seem like much, but there was a point not long as a young swimmer in your prime.
ago when not even his favourite pastime would give him joy. Despite “That was something I just had to accept,” says Le Clos. “There’s
plenty of success in the wake of his 2012 goldmine, the cogs were no more straight-up sparring with others, I have to be smarter in
starting to loosen, and he was headed for a serious disaster. my approach.”
“I was training hard, doing what I do best, but something wasn’t Armed with an ironclad mindset, he’s recalibrated his
right,” he says. “Mentally, I started to get into a rut, and gameplan. Since last year, he’s been training in Germany, waking
by 2021 I hit rock bottom.” up at the break of dawn for training sessions and using downtime
If you’re not being introspective, depression can feel to focus on his recovery, sleep and mental state. “It feels like going
like an ambush. While you’re focusing on doing your back to basics, and it’s exactly what I needed,” he says.
job, and putting the pieces into place; the silent specter The best athletes don’t try to fight Father Time but rather adjust
of this debilitating condition is getting ready to rip the their thinking. When you’re older, there’s a smaller margin for
rug from right under your feet. No one is immune, error. You can’t win races on just four hours of sleep, and you can’t
not even battle-forged athletes who have spent break yourself during training and expect to have the stamina left
years steeling their minds for the heavy pressures to log a decent time the next day.
of competition. Michael Phelps, whose athletic feats “I’ve had to evolve my technique, and you know what? I embrace
almost make him seem inhuman, is not immune that,” he says. “I dominated for so many years, but the old plans aren’t
either. The decorated American athlete recently going to work for the new Chad.”
shared the grisly details of his long-standing battle His sights are still set on podiums, medals and smashing
with anxiety, depression and suicidal thoughts. In records. The gameplan is already paying off with a silver medal at
interviews, he’s admitted he tried to compartmentalise the 2022 Commonwealth Games. That win means he’s now tied for
those feelings, but it was a losing battle; they’d the most decorated male competitor at the Commonwealth Games
reappear time and time again. His salvation: therapy with 18 medals to his name.
and learning to accept those low moments. Le Clos He’s also got his eyes set on the 2024 Olympics in Paris—
would have to learn those same lessons. a chance to recapture the glory of 2012.
“There were days where I couldn’t get out of bed,” “Big things are coming,” he says. “It’s a real David and Goliath
admits Le Clos. “Where I didn’t want to get out of bed. situation. I’ll be racing against some of the greatest swimmers
I was running on empty psychologically.” of our time—but all I need is a bit of luck and mountains of work
He’d get upset about the smallest things, and that and I can make it happen.
brittle mindset translated into mistakes in the pool. “Right now, my mind is bulletproof, and when it comes to the
“It was all because of my head,” he adds. “If your head mental game, I know these guys can’t beat me,” adds Le Clos.
isn’t in the game, you can’t succeed.” He’s survived his hardest battle and that’s armed him
It was clear he needed to stage an intervention, with the confidence that he can win the war. Le Clos has
which came in the form of introspection, therapy and everything to gain and nothing to lose. In short, he’s in his
reframing his approach to life. comfort zone: “We’re going to strive for everything, I’m going
“The biggest thing was having humility,” he says. for the jugular,” he says.

JUL/AUG 2023 51 MH.CO.ZA

 hat the fuck do you think to pick and choose his roles, and that means embracing the
you’re doing?” Thapelo challenge of truly becoming his onscreen persona—no matter how
Mokoena asks. His relaxed twisted that persona might be. “Acting often feels like getting out
demeanour has shifted, he’s of my own life and into the shoes of someone else,” he says. “It’s
sitting upright and his eyes freeing, I get to embody someone else and be outside of myself. In
brim with a fierce energy. many ways, this career path is therapy—I get paid handsomely to
Up until now, he’s been be introspective... really, truly interrogate myself.”
reclining on the couch at When he speaks, it’s clear that there is no room for
the luxury hotel, sipping complacency. Mokoena might already be incredibly successful but
on a cappuccino as he takes in his own words: “There’s still so much I want to achieve.”
me on a crash course of how “Look, I’m 20-years deep into my career, and I consider that
he’s developed his craft. a warm-up,” he says. “Right now, [age 40], this is day one. I’m
Fortunately, I haven’t pissed him off—it’s Exhibit A of the type of developing a style, a signature, my brand of performance.
powerful performance he’s capable of delivering in front of the “When you watch a Denzel Washington film, you see it and you
camera—but that quick flick of the switch, a vanishing act where know that no one else could have done it like that. Ed Norton and
the cool, calm and collected Mokoena is replaced by a tough, Christian Bale are like that, too,” he adds. “I want people to watch
grizzled, no-nonsense villain is suddenly disconcerting. He smiles, me act, and feel the same way.”
breaking character and I feel at ease. “I feel like I can draw that
energy from my core,” he says. “Having a powerful core, an engine
to draw from lets me inject something extra into my performance.” ROOTS
It’s only recently that he’s had an epiphany about the connection Mokoena’s story has humble beginnings. Growing up in
between his reps and his acting. He’s always been a committed Ladysmith in KwaZulu-Natal, he was one of five brothers, and his
gymgoer, fitting in grueling sessions after 10 to 14 hours on set— early years were spent in township and rural surroundings.
even now at the age of 40. “Fitness teaches you about your core,” “I was a through-and-through farm boy,” he says. “The real
he says. “That’s where all your strength comes from, right here,” deal.” His mother, a strict teacher who brought home the same
he stops to tap his mid-section, “It determines how you carry principles of hard work, discipline and respect she expected from
yourself, how you stand and so I’ve sort of linked this physicality to her students, drove her children to embody simple-but-ironclad
everything I do in the arts.” values. Mokoena was put to work from the moment he could walk,
He’s down in Cape Town staying at the luxury hotel while he helping take care of the household. That meant cooking, planting
shoots a series destined for the streaming monolith that is Netflix. seeds, cleaning, slaughtering animals, harvesting, you name it.
Around us, the hotel’s affluent clientele toasts the end of the “We were always busy,” he says. “There was never a moment
workday with sweating, garnished cocktails. The lounge is built where you didn’t have something to do.” But his existence wasn’t
around an indoor pool and gym area, and it’s where he’s put in all work and no play. Ultimately, Mokoena revelled in the lifestyle,
plenty of hours to keep that core firing on all cylinders. But it’s not turning his chores into opportunities for adventure. There was
just about power, it’s about breathing: “Fitness teaches you that, also the TV which, now that we’ve witnessed Mokoena’s long list of
too... how to breathe properly,” he says. “You become a smarter acting accolades, had a profound impact during his formative years.
actor when you breathe better because a lot of the strength of “Me and my brothers would act out the stuff we saw on TV,”
your performance is in those pauses, in drawing into that those he says. That meant putting on their own versions of Terence
moments of tension.” Fine-tuning his approach to acting is Hill and Bud Spencer movies, each brother taking on roles in the
a constant obsession for Mokoena. While he has more than pair’s memorable action-comedy capers. Before long, their house
20 years of experience working in the industry, he’s always looking had its own “studio”, something which his mother made sure to
for ways to build on his craft—especially at a time when he has his nurture and support. “I still don’t think they were prepared for the
sights set on more complex, challenging roles. moment when I told them I wanted to be an actor,” says Mokoena, FASHION: THOBEKA MBANE | GROOMING: KHAYA MHLELI

“For a long time, I was the good guy, you know, the one who gets the laughing. His parents were supportive, but also steadfast that their
girl at the end of the movie,” he says. “But that’s not all I want to do.” children should learn to carve their own paths. After his first trip
Mokoena has an extensive CV, one that includes roles in abroad, Mokoena arrived home to find his car had been sold and
Trackers, an adaptation of SA author Deon Meyer’s best-selling his father handed him a portion of the proceeds: “He said to me,
novel of the same name. He also had a part in Mandela: The Long ‘This is a deposit for whatever you do next,’” says Mokoena. “I was
Walk to Freedom playing anti-Apartheid activist Elias Motsoaledi. cast out in the world. It was time for some adulting.”
Great parts, but they all fell on the “morally good” side of the The message was clear: sink or swim, the outcome is on you.
compass. With his spot in Season 3 of the massive UK series Mokoena said that a constant message of discipline and tapping
Bulletproof, the gears started to shift towards something darker. into a relentless work ethic has been invaluable to his career. He’s
“Now I’m excited to be the villain,” says Mokoena. “I’ve got some never shied away from the tough stuff, embracing the challenges
stuff in the works where, after people watch it, they’ll be like, ‘I’m of the film industry—which as anyone knee-deep in the swamp of
not sure I like this guy anymore’.” the world of movies can attest is brutal and unforgiving.
Having established himself in the industry, he’s got the freedom “But I wasn’t always calm about it, I was really hard on myself

JUL/AUG 2023
54 MH.CO.ZA
 “ I’m twenty
years deep into
my career and
I consider that
a warm-up.
in the beginning,” he admits. If he could go back and tell
20-something-year-old Thapelo anything, it would be to relax,
not to sweat the small stuff, the “best of” lists, the Red Carpet
invites and scathing reviews. But hindsight is 20-20, and his
situation has changed dramatically over the past two decades.
Firstly, he’s found the type of success he
dreamed about as a kid. Secondly, he’s married
to Lesego-Tshepang—the go-getting and hyper- SCREEN TIME
successful entrepreneur who has been his rock
and guiding compass since the pair got hitched FATAL
in 2012. And finally, he’s become a father: “And
now life is much bigger than just self, self, self.
SEDUCTION
It’s now about them, them, them.” Catch Thapelo Mokoena in
his latest role on the new I want to prove that we don’t have to be shattered
Netflix thriller series Fatal
to have growth, we can grow from a place of love.”
Seduction. The show was
NEW LEGACY filmed in and around Cape Mokoena credits the birth of his first child as
Thapelo’s father Mike Mokoena was a legendary Town and sees the actor a truly centering moment. It marked a distinct
figure. The patriarch worked his way up from starring opposite Lunathi point where his surface worries washed away,
a blue-collar start to become one of the country’s Mampofu and Kgomotso and the meaning of life began to emerge like
Christopher. The streaming
most successful businessmen. Not only did he a sapling poking through the rich soil at his
service described the
run multiple companies, but he was a founding show as a “dark, intriguing grandmother’s farmhouse in Ladysmith.
member of the National Soccer League (you’ll series that tells a tale of “You become grounded,” he says. “You start to
know it as the PSL) and a chairman on the board unwavering passion and appreciate the journey, whatever the destination.”
of the Free State Stars. He died in 2020 after a desire, unraveling in a dark Getting older? Embrace it. Arriving in his
story built around a web
long battle with cancer, passing away on his son’s forties, Mokoena is ready for his Golden Years.
of lies and deceit”. That’s
birthday. Pursuing countless business ventures, exactly the type of twisted Yes, life is good, but there are still challenges. Just
Mike was rarely at home. However, his father’s subject matter Mokoena recently, CBS Studios axed its production of the TV
entrepreneurial spirit didn’t skip a generation; has been seeking out in his show King Shaka—a multi-million-dollar project
despite his passion for acting, Thapelo has been journey to truly challenge that Mokoena had signed on for multiple seasons.
himself as an actor. The
eager to diversify his contributions and build on Shooting came to a sudden end just 12 days before
show will be available to
his interests. The actor/film producer is one half of stream through Netflix they were all set to wrap.
the duo behind Nero Wines at the Bosman Family on July 7. “Everyone was in shock,” says the actor. “But
Vineyards, creating a vino that leverages changing I wasn’t too shaken.”
conditions in the Cape Winelands to cultivate Age and experience have armed Mokoena with
a varietal that can not only grow but thrive in this shifting landscape. the resilience to weather the twists and turns of the film industry. But
He also has his own grooming line in the form of Bakoena Beard Care, he saw a bit of his youthful self in the young actors walking around
creating products that draw inspiration from his hometown by using slumped and downtrodden after the news was announced. For most
ingredients native to the rural area. of them, these were breakthrough roles—a chance to get a foot in
“We’ve got aloe, sage and wormwood, the plants that were the door of a world where that door is seemingly always closing.
around me all the time when I was growing up,” says Mokoena. “My “I said to them, ‘Where in the world will you get paid top dollar for
products will take you on a journey through Africa, a place that I will an entire year to meet, interact and be in a room with these names,
always feel connected to.” with these giants, like Antoine Fuqua, who writes and directs for
While the actor is grateful for the values his father instilled in Denzel Washington? Where will you get everything you need and be
him, it’s clear that his relationship with the patriarch could often paid handsomely simply to be you?’,” he says. “It was sad that the show
be one-dimensional. “[My father] left a good message on how work was cancelled, but the opportunity to just be there was rewarding.”
and commitment can help you achieve anything,” says Mokoena. Mokoena knows even bigger things lie ahead. Why? He’s got belief
“But as a dad now, I want to be someone who is a hundred in his talents, his work ethic and his disciplined approach. He’s
times more refined... Fathers can sometimes be the most flawed building on an old legacy to create a new heritage, and it’s the labour
characters, they can come with a helluva lot of baggage,” he adds. that excites him; never the outcome. As a father, actor, film producer
“It’s that not-so-fun stuff, that not-so-nice stuff.” and entrepreneur, his life has taken on multiple dimensions.
Mokoena has two children, young boys with the full journey of Outside the hotel, Cape Town’s sky has darkened from orange
life ahead of them. He’s excited about the potential of giving them hues into a black canvas speckled with glimmering stars. Mokoena
everything he was missing in his formative years; namely, the love, is back on set tomorrow, shooting at 5am. He says that he might
affirmation and attention he craved when he was growing up. squeeze in a quick gym session before heading to bed. His schedule
“They’re going to get hugs every day,” he says, smiling. “That’s is packed, but he’s unfazed: “I’ve got all the quality ingredients of
the way it could’ve been when I was growing up, but now I have an a Zen life,” he says. “It keeps me okay, it keeps me happy, it keeps
opportunity to fix things, to invest in these unbroken children. me ready for whatever comes next.”

JUL/AUG 2023
56 MH.CO.ZA
 “
I’ve got all
the quality
ingredients
of a zen life.
 Stefan Terblanche

THE DRIVE, 48 YEARS OLD

EX-SPRINGBOK RUGBY
PLAYER, WORLD CUP
JUDICIAL PANEL MEMBER,
FITNESS INFLUENCER, DAD

Transitioning from a packed rugby

calendar to ordinary life can be a culture
shock for most sports stars. Regimented
training sessions, weekly tests and sole
focus on the sport are replaced by one
terrifying question: “Now what?”
Stefan Terblanche, 48, was faced
with this conundrum after pushing his
rugby career to the limits, still securing
starting spots and winning matches in
his forties. With 41 caps (including 37
test matches) playing for the Springboks,
and dominant performances for the
Boland Cavaliers, Ospreys, Ulster and
Sharks, he had every reason to take his
foot off the brakes and enjoy an early
retirement. But Terblanche didn’t want
the work to stop: there was still room
for improvement. He admits unlike
his contemporaries at the time—who
were blessed with natural athletic

AND THE prowess —he wasn’t as fortuitous. His

feats of strength, agility and strategy

DETERMINATION
were the result of painstaking labour,
putting in hard graft during training

OF STEFAN
sessions, supplementary workouts and
then some.“I really had to work hard,
and that stood me in good stead for life

TERBLANCHE after rugby. Even training sessions on

Christmas, much to my mom’s horror.”
he says. “Physically it was fine, but
Most athletes peak on the pitch, this SA rugby mentally it was a whole other story.”
Like a superhero forced to walk among
great is proof that—with the right foundation— mere mortals, adjusting to everyday life
you can find your zenith at any point in life was packed with challenges. While those
(even as you prepare to enter your fifties). days following the sunset of his career
had its hurdles, training was a lifeline.
“It gave me purpose, and I used it to
WORDS BY KIERAN LEGG
keep my head in the right space and
PHOTOGRAPHS BY SEAN LAURÉNZ find my feet again,” he says.
 e did more than just find his feet. Look at his daily feats of strength will inspire other guys to follow in his
the pictures on these pages and you’ll see footsteps. But there’s nothing otherworldly about his workouts.
a man seemingly in his prime. Terblanche He says the emphasis is on showcasing what a normal person can
has the type of physique guys covet in their achieve in the small amount of free time most of us have. “Most guys
twenties; and for those reckoning with their are too scared to start,” says Terblanche. “They know full well that
midlife crisis, his build might seem downright they’re getting older and that they’re falling further and further
unattainable. But he’s empathetic with behind when it comes to their fitness and overall health.” He’s heard
those who let their health slip as the clock all the excuses: “Steff, let me get fit first, and then I will come train
ticks down. After all, he’s got serious work at your gym.” But he’s quick to call BS. “That’s not necessary, as
commitments, financial obligations and kids long as you start, the sooner the better—and it will get easier and
to take care of, too. If you’re looking to train easier.” Working out is step one. You also need to change how you
hard, life has a habit of getting in the way. eat and drink: “That’ll ultimately play a monster part in your well-
“There’s the stress, too, which is a big health risk,” he says. being,” he says. “Don’t expect to have a six-pack or run 10km in 40
“All of these things will slowly eat all of your energy, and once you minutes if you’re not prepared to sacrifice a bit on your vices, or at
start to spiral in the wrong direction its hard to get back to where least manage them. I’m good 80% of the time, but on the weekends
you want to be.” Terblanche says managing those stress levels is I try to relax.” And Terblanche is speaking from experience.
key: “It sits right at the base of the overall health pyramid, and if Getting older isn’t smooth sailing; the reality is that everything
you can manage that—well, you’re halfway there.” gets harder. Studies have shown that your metabolism will slow
The solution? He’s become comfortable with being open about down dramatically by the time you hit your fifties, and for every
his mental struggles. That means being vulnerable with his family, decade after your twenties, you’ll begin losing muscle mass at an
friends and former rugby colleagues. “For pro sportsmen, life after alarming pace. Nobody—not even rugby legends—are immune.
rugby is full of mental issues and overall health issues,” he says. “That’s always the challenge,” he says. “But losing muscle mass
A study published in Frontiers in Psychology found that both is also a serious issue. Without those muscles you’ll be left frail,
current and retired athletes were far more predisposed to struggle brittle and prone to injuries.” His approach has been to evolve
with mental and sleep issues than the rest of the population. It’s his training methods to adapt to the demands unearthed in the
why you see some former greats begin to unravel without the shifting sands. You can’t fight Time, but you can act your age.
structure, rigours and support afforded by the athletic world. “The basics still apply to this day, and if you are disciplined
“Finding your feet sooner rather than later can be challenging,” enough to do the basics… Well, with a few bells and whistles in
admits Terblanche. “But fortunately, I landed on my feet. And between, there’s no reason you shouldn’t be roaring into your
I have to thank the SA Rugby Legends for giving me a lifeline.” fifties and beyond,” he adds. The secret behind his longevity?
It’s the same ethos that powered the engines of his enduring and
prolific rugby career: “You have to show up, and once you’re there,
BY THE NUMBERS you might as well put in a good shift,” says Terblanche. “You won’t
Terblanche began his pro career as part of the Boland Cavaliers always feel like training, and that’s okay, but that shouldn’t stop
where he was coached by Nick Mallet. From there, he proved to be you from showing up and getting stuck in.”
a versatile player, snagging starting spots as centre, fullback and
winger. But it was his ability to finish—no matter how formidable
the defense—that earned him a place in those fiery, braai-side RISING TO THE CHALLENGE
arguments where Springbok GOATs are ultimately decided. His At 48 years old, the fifties are fast approaching for Terblanche. For
test-try-per-match ratio was 0.51, a stand-out number that ranks most guys, this is the point your risks of serious diseases and other
him above other elites like Breyton Paulse, Jean de Villiers and health complications start to ramp up significantly. The rugby
Carel du Plessis. However, even after closing the door on this player isn’t going to toss out the dumbbells and pick up the keys to
landmark career, the rugby fanatic hasn’t left the sport behind. a coupe. That’s a fate reserved for those who aren’t up to the
He’s served on a judiciary panel named the Foul Play Review challenge. “I’m more of a Toyota Cruiser guy anyways,” he says.
Committee to help give players better representation when it But how will he stay focused? The same way he always has:
comes to verdicts on alleged rule violations on the pitch. That embracing the trials to come. As a rugby player, the goal was
opportunity was a stepping stone to eventually occupying a spot always to do everything in his power to best the opposition.
on the World Rugby International Panel, covering matches across However, now his rivals aren’t clad in bright uniforms or prepping
all competitions, from international tests to Super Rugby to to charge into his last line of defense. The team to beat is Time
Junior Rugby World Cups and this year’s World Cup in France. itself, a relentless competitor that isn’t pulling any punches.
He’s met a personal goal to remain an active member of the rugby And like all elite athletes, defeat isn’t on his mind.
community, and it’s clear that these opportunities have helped “[Us athletes] are wired to seek out challenges,” says Terblanche.
smooth out turbulence in retirement. But it’s just one piece of That’s how he racked up 1460km of rowing with two friends—Bruce
the puzzle; fitness completes the jigsaw. On Instagram, you’ll find Hughes and Mike Morris—to raise money for a children’s home;
Terblanche sharing his workouts, fitness advice and other doses of how he never misses a workout even when life gets stressful;
hard-earned wisdom. His account (@stefant15) is a proof of concept and how he’s going to turn the tables when it comes to those dire
that you can be fit—seriously fit—at any age, and he’s hoping that statistics that tend to rear up in in the second half of one’s life.

JUL/AUG 2023
 “Physically it
was fine, but
mentally It
was a whole
other story.

THE AGE-PROOF ARMOURY

These are the moves (and tools) rugby powerhouse Stefan Terblanche uses to bolster his body and
stay fighting strong. It’s time to tap into his repertoire for a physique that defies time.

01 ASSAULT BIKE 02 HANGING LEG RAISES 03 BULGARIAN SPLIT SQUATS 04 DUMBBELL CHEST PRESS
Studies have shown that Grab a pullup bar and lower Have one leg resting on the Lie on a bench, holding medium-
regular sessions in the saddle yourself into a dead hang. bench behind you, laces down. weight dumbbells directly over
can massively dial up your Straighten your legs and pull Squat with your standing leg your shoulders. Keep your core
cardiovascular health. CrossFit your pelvis back slightly. Tense until the knee of your trailing and glutes tight. This is the
Games athlete Zack George your core and raise your legs leg almost touches the floor. start. Squeeze your shoulder
suggests clocking in 3 minutes until your thighs are parallel with Push up through your front foot blades and bend at the elbows
at an easy pace, 2 minutes at the floor. Hold for a count, then to return to the start position. and shoulders, lowering the
70% effort, 1 minute at 80% (rest slowly lower your legs back to This move will hammer your dumbbells to your chest. Pause,
30 seconds), 30 seconds at 90% the starting position. This is an hamstrings and glutes, giving you then drive the dumbbells back
effort (rest again) and finishing effective abdominal crusher explosive power and stability. upward. Squeeze your chest once
with a 20 second sprint before that’ll power up your core and your arms are straight again.
you tackle your workout session. strengthen your hip flexors.

JUL/AUG 2023 61 MH.CO.ZA

 V I T E
N
I

S
A Y
T H E

INVITE SAYS:
FORMAL
Formal
• S
•

Welcome to tuxedo territory.

Your move: opt for a classic black
variant of the 007-approved
ensemble. Fortunately, premium
fabrics won’t break the bank; you
can find great quality threads at
spots like Zara and Bride & Co. Fit is
king, so make sure you’re getting
the right size. If you want a more
contemporary get-up, go with
a navy blue slim-fit suit without the
bibbed tuxedo shirt. Underneath,
grab a simple black shirt and tie.
Shoes? Your best black lace-ups
will fit the bill.

Eurosuit tuxedo at
Bride & Co, R7 000
Eurosuit shirt at
Bride & Co, R390
Markham bow tie, R200
Fabiani watch at
American Swiss, R2 499
Dolce & Gabanna sunglasses
at Sunglass Hut, R4 190
Woolworths five-pack
pocket square, R199

OPPOSITE:
Markham tuxedo jacket, R1 600
Markham shirt, R299
Markham pants, R699
H&M two-pack ties, R279
Burberry sunglasses at
Sunglass Hut, R3 260
Markham three-pack
socks, R130
Jekyll & Hide shoes,
R3 099
 FASHION DIRECTOR AZEEZ JACOBS

PHOTOGRAPHY TERI ROBBERTS

Look your finest at every wedding.

 Zara knit, R859
Zara pants, R1 159
Zara belt, R729
American Swiss ring, R1 199

JUL/AUG 2023 64 MH.CO.ZA

 V I T E
N
I

S
A Y
T H E

BEACH
• S
•

Sandy escapes tend to loosen

the restraints of a typical
wedding dress code, giving you
a chance to mix up your outfit.
You’ll want a light, unconstructed
suit that’ll let you breathe easy
when the temps pick up. Playing
with a monochromatic theme
—donning multiple shades of the
same colour—can make even the
most casual attire look polished.
Our recs? Try a light-hued
seasonal suit in cream, beige or
pink paired with a relaxed shirt.
And skip the tie and Oxfords;
sneakers or Espadrilles will fit
right in when you’re oceanside.

Maui Jim sunglasses, R4 140

Markham blazer, R1 500
Markham shirt, R299
Markham pants, R650
Zara belt, R729
American Swiss necklace, R799
American Swiss ring, R1 199
Denham sneakers, R3 299
American Swiss ring, R1 699

SEP/OCT
JUL/AUG 2023
2022 65 MH.CO.ZA
 SCENTS

OF OCCASION

These fragrances
are the ultimate
finishing touch.

S
Ted Lapidus Pour
Homme EDT
R755 for 100ml,
dischem.co.za
Want to exude pure
sophistication?
Classic woody notes
coupled with a host of
aromatics will lend
any outfit class, charm
and refinement.

S
MCM Onyx EDP
R1 699 for 100ml,
truworths.co.za
With top notes of pink
pepper, ginger and
grapefruit and a soft,
clean Clearwood
base, this earthy-
but-smooth scent is
your best man at any
ceremony.

S
Chanel Allure
Homme EDT
R2 360 for 100ml,
woolworths.co.za
Stacked with citrus
notes and a herby
undercurrent of
coriander, this scent is
clean, subtly spiced
and packs intense
notes of cedar.
Versatile? We think so.
It’s both classic and
contemporary.
S

Armaf Club De
Nuit Intense EDT
R2 200 for 105ml,
truworths.co.za
This woody, spicy
scent sits on a bed of
lemon, blackcurrant
and apple resulting in
a complex finish that’s
Maui Jim sunglasses, R7 060 just as nuanced as
Scotch & Soda shirt, R2 299 you are.
Zara blazer, R2 699
Markham lapel pin, R79

JUL/AUG 2023 66 MH.CO.ZA

 PRECISION

TIME

These luxury
timepieces
will ensure you
arrive in style
(and on time).
S

Longines
Flagship
Heritage,
R38 200
mariosjewellers.com
With a 38.5mm case,
this watch will look
sharp on many wrists.
The vintage flair
coupled with modern
comforts create
a timeless timepiece.
S

Seiko Presage
Craftsmanship V I T E
Series Limited N
I
Edition,

S
SMART

A Y
T H E
POA, INVITE SAYS:
CASUAL
seikoboutique.co.za
Formal

S
This limited edition

•
release honours

•
110 years of Seiko
watchmaking.
That’s a piece of
history and entry to
an exclusive club. Just because the invite says
Bonus: it’ll look “casual” doesn’t mean you can
great with just break out the denim and your
about any outfit. favourite graphic Tee. Suits
can be too formal, so you’ll
have to “dress down” with your
S

Rolex
Perpetual layers. Nix the tie and let
1908, some of your buttons loose.
R367 900, Footwear? Try white sneakers
charlesgreig.co.za or loafers. Hats, jewellery and
Recapturing the
original boldness
a pair of luxury shades will take
of the iconic your final look to the next level.
watchmaker’s first
timepiece, this Denham shirt, R2 899
watch fuses classic Scotch & Soda jacket, R7 299
sensibilities with Scotch & Soda pants, R5 799
contemporary tech. Woolworths belt, R279
Diesel sneakers, R4 199
Versace sunglasses at
S

Frederique Sunglass Hut, R3 880

Constant
Classics,
R27 495,
picotandmoss.co.za
This versatile watch
isn’t just a wedding
day warrior. With
automatic movement
and monochromatic
stylings, you get
a year-round wear at
a great price point.

JUL/AUG 2023 67 MH.CO.ZA

 BIG DAY

GROOMING

Looking great for a wedding

doesn’t just mean choosing
the perfect suit. Here are the
skincare basics that will help
keep you looking fresh.

Step 1: Face Mask

While there’s no such thing as
an instant fix for your outer
layer, face masks are the next
best thing. No matter your
skin type, a face mask gives
your visage an instant lift.
Longmarket Barber
at Woolworths thermal
charcoal clay mask, R 159

Step 2: Cleanse
Invest in a face wash.
If you have dry skin, go for
a cleanser with moisturising
qualities and if you have oily
skin, use a gel cleanser with
oil-controlling components
like salicylic acid.
Nivea Men at Dis-Chem
Protect & Care Face Wash, R96

Step 3: Eye Care

Taking care of the sensitive
skin under eyes is vital.
It’s also simple. This patch
will send dark circles and
puffy bags packing.
Skin Republic at Clicks Men’s
Anti-fatigue Under Eye Patch,
three pairs, R66 (shown left)

Step 4: Moisturise
Using a tinted moisturiser
will even out your skin
tone, camouflage zits and
make your skin look like
you put a filter on it.
Dolce & Gabbana
Millennial at
Woolworths Tinted
Moisturiser, R 1 150
 V I T E
N
I

S
A Y
T H E

COCKTAIL
• S
•

Cocktail attire bridges the gap

between formal and semi-formal.
Heading to a hotel? Don’t skip
the tie. At wine estate or country
retreat? You’ll thrive with an open
collar and cravat. Tuxedos are off
limits, but a matching waistcoat
and trousers with a fine-printed
shirt will seriously elevate your
outfit. Shoes? Loafers
and lace-ups are both
ceremony-approved.

Markham shirt, R299

Zara pant, R859
Zara coat, R3 799
H&M hat, R249
Woolworths belt, R279
Markham three-pack socks, R130
Jekyll & Hide shoes, R3 099

OPPOSITE:
Zara shirt, R859
Zara blazer, R2 399
FASHION EDITOR: WAGHEEBA JANUARY • MODEL: MAX DEPAEPE/BOSS MODELS • LOCATION: FLASH STUDIOS CAPE TOWN

SEP/OCT
JUL/AUG 2023
2022 69 MH.CO.ZA
JUL/AUG 2023 70 MH.CO.ZA
 WATER
WORLD
The right swim gear can
push you to a new PR—and
make every water workout
way more comfortable.

 E D IT
F A V O UORR S ’
IT E
BEST RUNNING
SHORTS
Puma x First Mile Best Swimming Shorts
Woven Running
Shorts ORCA CORE JAMMER
These aren’t just The specialised compressive
comfortable; fit fabric is designed to give
they’re also made you a second-skin-like fit
from recycled and feel, and the fabric is
fibres. R1 099, chlorine resistant, too.
za.puma.com R799, fluidlines.co.za

FITNESS AWARDS Best Swimming Goggles

SPEEDO FASTSKIN HYPER
ELITE MIRROR GOGGLES
2023 You’ve got to see the
opposition to beat them, and
the hydroscopic lens shape
 for maximum peripheral
vision and anti-fog coated
BEST RUNNING lenses in these goggles
HEADPHONES give you that edge. R909,
speedosouthafrica.com
JBL Endurance
Run 2 Bluetooth
 A built-in micro-
phone means you
BEST ROAD BIKE can operate hands
-free, including
Specialized S-Works managing calls for
Tarmac SL 7 those who need to
The amount of stay in touch when
assistance you working out. R799,
get from the aero connnoisseur.co.za
technology of this
bike, together with
the barely legal low Best Headphones
weight, makes it
the best option for
SHOKZ OPENSWIM
those who like the Fully submersible, and using
challenge of a climb bone conduction technology
as well as those who rather than in-ear buds, the
prefer bombing the 4GB of MP3 storage lets you
downhills. R210 000, take your audio inspiration
specialized.co.za to new depths. R3 299,
runbeatable.com
 FITNESS AWARDS
2023
E D IT
F A V O UORR S ’

IT E
BEST LIGHT-
WEIGHT JACKET
TS-ACTV8 Hyper
Speed Jacket
Even at such BEST RUNNING
a light weight, this SHADES
jacket provides wind
and rain resistance, Maui Jim
and neatly packs away With lenses that provide
into a storage pocket. a high contrast view, you
Includes reflective detail can rest assured there
for 360º visibility in low is no depth perception
light training conditions. distortion on your run.
R900, bash.com For extra long runs the
nose pads come into
play for added comfort.
R3 255, mauijim.com


BEST ALL-ROUND
RUNNING SHOES
adidas Super Nova 2
Just enough of that
special midsole Boost
cushioning means
they’re just as suited to
sprinting ultra-fast on
a manual treadmill as
they are for pounding
out a 10km run.
R1 999, adidas.co.za

JUL/AUG 2023 72 MH.CO.ZA


BEST TECHNICAL
TRAIL SHOES
Salomon Speedcross 6
The most aggressive lugs
in the business will help
you shed any mud on
the trails. Even with the
generous cushioning of
the midsole, the weight BEST SMARTWATCH
has dropped from its
Garmin fenix 7 Solar
predecessor helping you
This ultimate outdoor
stay stable and nimble in
watch tracks key fitness
all conditions. R2 799,
metrics, plays music and
salomonsports.co.za
offers spot-on GPS—all
while providing up to
22 days of battery life
E D IT with solar charging.
F A V O UORR S ’
IT E R15 699, garmin.com

BEST WATER BOTTLE HOLDER

Evadict 500ml Flask Holder Waistband
There is no sloshing around in this snug
waistband. Plus, there's room for your
cell phone and three pockets for food
supplies, too. R119, decathlon.co.za


 
BEST
E D IT
F A V O UORR S ’
IT E
WORKOUT SHOE
Reebok Nano X3
A heel clip designed
to stand firm even
during the heaviest
deadlifts provides
extra stability, and
a flexible foam
springs back during
plyo drills. R2 499,
reebok.co.za

JUL/AUG 2023 74 MH.CO.ZA


BEST DUMBBELL
VERSATILITY
Adjustable
Twist Dumbbell
A choice of weight
resistance from 5 to
40kg, with the simple
adjustment of the
twister knob, lets you
swap workouts on the
fly. R4 800, Sportsmans
Warehouse


BEST EARBUDS
Beats Studio Buds
These speakers
sit securely and
provide crisp audio
through cleans,

bench presses and BEST
even handstands BOXING BAG
(if that’s a thing you
do). R2 999, Everlast Nevatear
istore.co.za Heavy Bag
Don’t go easy
E D IT on this big bag
F A V O UORR S ’
IT E
 which has built-
in reinforced
BEST SHIRT webbing and
heavy duty straps
Under Armour Rush to stand up to your
This breathable top thrashing. R799,
moves with you when everlastsa.co.za
you reach overhead for
pullups and chinups
thanks to its seamless
construction. R1 299,
underarmour.co.za


BEST TOOL FOR
GAMIFICATION
Blazepod
These light-up pods
challenge reflexes
and agility. Tap the
highlighted pod
after every rep of
push-ups or sprints,
or while holding
a plank. R4 999,
fizique.co.za

JUL/AUG 2023 75 MH.CO.ZA

 W E K N OW H OW
TO T R A I N A N D
E AT O U R WAY TO
P E A K P H YS I CA L
F I T N E S S. B U T H OW
C A N W E E L E VAT E
O U R M E N TA L
GA M E ? M A ST E R
T H E S E T H R E E S K I L LS TO
G E T YO U R M I N D
I N I T S B E ST
SHAPE EVER.

ILLUSTRATIONS BY TAVIS COBURN

YOU’VE SHATTERED
your cardio PRs, dragged a rake over
your abs and biohacked every move
from sexy time to slumber. But how do
you become more mentally fit? How
do you become the man you want to be
on the inside, too? The guy who can
power through a breakup, disappoint
a partner or friend without shame-
spiraling and get what he needs from
an infantile coworker without
snapping like an angry parent.
That’s where mental fitness comes in.
The hard-to-grasp, often awkward and
sometimes painful work that you can’t
track with an app. Spending time on
a hearty mental-fitness practice can
create more long-term benefits for your
mind and life than virtually anything
else you do. And no, meditation isn’t
required. We asked dozens of experts
who train people to be mentally fit or
study mental health for a living what
it takes to forge mental fitness, and
they all came back to three things:
emotional intelligence, vulnerability
and resilience. Working on each of these
pillars, using the strategies here, gets you
the mental equivalent of what strength,
cardio, and mobility training do for
your body. “These are the reps men need
now,” says psychiatrist Dr. Drew Ramsey.
“Once you get a grasp on these three
pillars, you’ll see life-changing results
in yourself and how you relate to others.”
They’re what let you connect, adapt and
really show up for life.
PILLAR #1

F I N E -T U N E YO U R

E MOT I ONA L
I NTE LLIGENCE
DON’T MIND THE SQUISHY LANGUAGE. IT
JUST MEANS UNDERSTANDING YOURSELF
BETTER—BY EMBRACING HOW YOU ACTUALLY
FEEL. (AND MAN, THAT SURE FEELS GOOD.)

THE SKILL OF EMOTIONAL INTELLIGENCE

is simply the ability to recognise your feelings and
understand how you’re responding to them—and do it
without judging yourself, says psychologist Dr. Susan
David, a Harvard Medical School lecturer and the author
of Emotional Agility. Ever stared at passing clouds or
observed an army of ants hustling around in the dirt? INCREASE YOUR
It’s like that but with your feelings. Emotional intelligence
is also known as EQ, or “emotional quotient”—like an EMOTIONAL INTELLIGENCE
IQ for stuff that’s harder to measure.
At its best, EQ might look like this: over dinner, your
1. STOP HUSTLING 3. BE SPECIFIC
partner makes a remark about wanting to grab your “love YOUR EMOTIONS AWAY Get granular about your
handles.” They were trying to be playful, but in an awkward When you’re feeling feelings. When someone asks
nanosecond, you notice that your body is tingling; you something you don’t like, how you are or you’re thinking
know that means you’re feeling ashamed, which makes such as disappointment, about a conversation you
you angry. You understand it’s because you were fat- don’t pretend you’re not had, go beyond big labels like
shamed by your dad as a kid. You also remember that your feeling it. Accept that you angry or sad. The clearer you
will experience difficult are, the more those feelings
partner has similar issues and might be projecting their
emotions, says David. “This help you know what problem
shame onto you. Having speed-processed the data, you
changes the relationship you to address. For instance, each
calmly explain your feelings. They apologise, confide what
have with these emotions,” time David asked a certain
you’d suspected and vow to be more conscientious. Later,
she explains. “It boosts your client what he felt in his job,
you make love so meaningful it should have its own level of well-being and brings he’d say he was angry. She
Spotify playlist. you a sense of freedom and asked if there were other labels
Same scenario, minus the EQ? Partner makes remark. connection with yourself.” to describe that feeling. And
You go silent, stomp away, tell them it’s rude to deliver Basically: stop lying to he said, “Maybe I’m scared that
a low blow, especially since you never say a peep about their yourself about how you feel. I’m not going to be effective.”
cankles. They cry. You feel like a dick. No one apologises. Now he had info to act on: he
COURTESY SUBJECT (RICHARDS). BARRETT ROSS CRE-

2. SEE EMOTIONS AS DATA needed to be less scared and

You sleep on the sofa, go a month without sex and never
After you ID a feeling, ask
talk about it—until the next flare-up. inspire coworker trust.
ATIVE (SHIELDS). JOHN RUSSO (BALDONI).

yourself what it might be telling

Notice how it starts with paying attention to what’s
you. If you’re frustrated by how 4. PUT IT DIFFERENTLY
going on and accepting that your feelings aren’t good or bored you are at work, that Instead of thinking, I’m nervous,
bad. Feelings just help us make sense of the world, explains might be a signal that you value try saying, “I notice I’m feeling
David. Building EQ helps you relate to others better; you learning and growth and don’t nervous,” says David. This
develop empathy, the ability to listen to others without have enough of it right now, gives you the perspective to
judgment, and an aptitude for responding to people in says David. Letting yourself see that you are experiencing
a thoughtful way. EQ also helps you level up and have what have the feeling of frustration nervousness. But you’re not the
David calls emotional agility—the skills to adapt and make gives you the opportunity to same as it. That spills over to
changes in yourself and your world. figure out what to do about it. how you see other people, too.

JUL/AUG 2023 78 MH.CO.ZA

 WHAT MENTALLY FIT MEN READ
1. HOW TO THINK LIKE 2. THE WILL TO 3. MAN’S SEARCH
A ROMAN EMPEROR, CHANGE: MEN, FOR MEANING, by
by Donald MASCULINITY, AND Viktor E. Frankl
Robertson LOVE, by bell hooks No matter what’s
Stoicism is about Better understand taken from you, you
acknowledging, how male social retain your freedom
understanding and codes cause suffering to choose how
mastering your and how to set about you respond.
emotions. fixing things.

JUL/AUG 2023 79 MH.CO.ZA

PILLAR #2

TA P I N T O YO U R

WHAT MANY SEE AS WEAKNESS IS

ACTUALLY A SUPERPOWER.

ONE OF THE MOST COURAGEOUS choices you can

make is to be vulnerable. That’s when you let your guard
down, exposing and expressing your truest feelings—
anger, sadness, fear, shame, all of it—despite the
judgment or pushback or hostility you think you might
receive as a result. Dr. Michael Gervais a performance
psychologist who has worked with sports teams,
CEOs, Olympians and other high performers, defines EXERCISE YOUR
vulnerability as “the courage to be authentic, the courage
to be true, the courage to say the thing that needs to be
VULNERABILITY
said, even though it’s hard to say.”
Here’s how optimal vulnerability might look at work:
1. BUILD STRENGTH BY against people finding
You stepped into your boss’s role when she left. The ASKING FOR HELP out what’s inside you. If
agency’s biggest client is thinking about following your Start with a small ask, perfectionists fall short,
ex-boss. They tell you they’re coming in tomorrow for recommends Dr. Corey instead of being vulnerable,
a make-or-break meeting. Your hands get shaky and Martin of the leadership and they try harder to be perfect.
your heart rate spikes. Knowing you’ve had panic attacks team-development company Perfection is driven by what
in the past, you go to a supervisor you trust, explain the Innovations in Resilience. other people think, and
Suppose you’re having it can never be achieved.
situation, and say: “I’m pretty anxious. Can I walk you
a difficult time at home— So you get stuck in a try/
through my talking points?” The supervisor thanks
somebody’s sick, your house hide/try harder/hide more
you for your candor, then gives you a pep talk and some
needs expensive repairs, your cycle. “Strive for excellence
guidance. At the meeting, you kill.
parents are starting to show instead of perfection,” says
Same scenario, minus vulnerability? Client tells you cognitive issues—and it’s Martin. “Just aim to do better
they’re coming in for the make-or-break meeting. You making work hard. “Be upfront tomorrow than you did
bury your emotions in a two-beer lunch, go home, and with your team and say, ‘Hey, today.” Forgive yourself
take a shame nap till 6pm. By 11pm, crippling anxiety I’ve got a lot of stuff going on if you come up short.
has set in, along with a false narrative: all eyes are on me. right now, and I’m not on my
If the client bails, the agency’s revenue plummets, and A game. If I’m dropping things, 3. DO YOUR OWN
I need you to let me know. I’d VERSION OF CELEBRITY
it’s all my fault. It’s too late to ask for help, and if MEAN TWEETS
I do, everyone will know I’m a fraud. You go to work on an really appreciate it because
Celebrities reading mean
we’re here to be a team,’ ”
hour of sleep with a half-arsed presentation scribbled in tweets out loud becomes
COURTESY SUBJECT (RICHARDS). BARRETT ROSS CRE-

says Martin.
a notebook; the partners read the dark circles under your funny because it’s clear
eyes, take over the meeting and let you know later how 2. AIM FOR EXCELLENT, they’re not true. Try the
ATIVE (SHIELDS). JOHN RUSSO (BALDONI).

close you came to a total catastrophe. NOT PERFECT DIY edition: listen to what
Saying what needs to be said can be hard. But you Perfectionism and the voice inside your head
vulnerability are mortal is tweeting at you. “Take a
likely do hard things all the time.
enemies, Martin explains. piece of paper and write that
We think that if we appear stuff down,” Martin says. Ask
perfect, nobody will know yourself if anyone who cares
we’re not the best dad or about you would say those
spouse—the veneer of things. See the untruths. Then
perfection is an armour trash the paper.

JUL/AUG 2023 80 MH.CO.ZA

 WHAT MENTALLY FIT MEN WATCH
1. UNCOMFORTABLE 2. THE POWER OF 3. DEVELOPING A
CONVERSATIONS VULNERABILITY, GROWTH
WITH A BLACK MAN, with Dr. Brené MINDSET, with
former NFL player Brown Carol Dweck,
Emmanuel Acho’s Brown’s on YouTube.
YouTube series. TEDxHouston Helps you figure
Focuses on racism, talk from June out how to
including issues of 2010 is a great reframe your
identity, allyship, and introduction to thoughts to grow
accountability. vulnerability. and change.

JUL/AUG 2023 81 MH.CO.ZA

P I L L A R #3

R E V U P YO U R

RESILIENCE KEEPS YOU GOING, BUT

NOT BY TOUGHING IT OUT OR FLIPPING
OFF THE EMOTION SWITCH.

WHEN THE GOING GETS TOUGH and you

find ways to recalibrate and thrive—whether
you’re coping with the loss of someone you love,
learning a new language or losing your shirt on
an NFT—that’s resilience. “It’s about adjusting
and adapting to a challenging environment,
either internal or external,” says Gervais, the
performance psychologist. “It’s about moving
forward towards the mission as opposed to
being set back. It’s using internal skills when DRILLS TO BUILD
something is pushing us off-balance.”
At its best, resilience might look like this: you’re
RESILIENCE
a marathoner, but no matter how hard you train, you
still can’t make the cut for Comrades, thanks in large 1. REFRAME THE ISSUE YOU’RE Dieffenbach researched the
part to the anxiety-fueled lack of sleep you’ve had the FACING AS A CHALLENGE, NOT psychological characteristics
night before your qualifier—three years in a row. And A PROBLEM of Olympic athletes, one of
a nagging toe injury has gotten you bad finishes in “While that can feel like it’s the traits she saw was that
just words, words matter. they didn’t beat themselves
the local marathon. You’d like to take another stab at
Choosing to view things up when they didn’t hit the
it—if your newborn lets you rest. Nevertheless, you
as ‘challenges’ rather than mark. Instead, they got
adjust: you negotiate a child-care schedule with your
problems can keep your focus curious about where they fell
spouse, find a sleep consultant and join a running on solving over wallowing,” short and how they could do
club, whose coach teaches you to alter your gait. You says Dr. Kristen Dieffenbach, better next time. Using
qualify for a strong seed at Comrades and know you an associate professor of what happened today as
can do even better next year, or the year after. athletic coaching education at a launchpad for the next day
Same scenario, without resilience: the injured West Virginia University. “It’s is a key to resilience.
toe, the lousy finishes in the local race, the kid, the a proactive strategy that
sleep trouble—they’re the nails in your competitive- allows you to be in the driver’s 3. NORMALIZE EFF-UPS
seat.” In challenge-facing Instead of punishing yourself
running coffin. They make you feel like a natural-
mode, you can then go on when you’ve messed up, take
born failure, which in turn causes unreasonable
to ask, “What resources a beat, put the cap on the
amounts of shame.
do I need to tackle this Castle Lite or the negative
Resilience can be learned, especially when you see thoughts and remind
challenge?” and figure out
setbacks as opportunities for growth. who or what can support you yourself that everyone makes
MARIA ARABBO (BROWNRIDGE). COURTESY SUBJECT

in moving forward. mistakes. (You can still take

responsibility for a mistake
2. GET CURIOUS and remind yourself of
(GOODMAN). MARKMEDIA (MADDAUS).

ABOUT THE AUTHORS When you notice you’re this.) “Recognise that highs
MIKE KESSLER is a multimedia chastising yourself for and lows are normal and
journalist based in the US who has covered something that didn’t go as happen to everyone,” says
science, culture, crime and sports for ESPN,
you wished, shift your internal Dieffenbach. Normalising
Outside, and many other outlets.
conversation. Ask yourself errors helps keep you from
MARTY MUNSON is the health director
how today’s setback can help dwelling on them and allows
of Men’s Health US and an avid ice swimmer.
you do better tomorrow. When you to bounce back.

JUL/AUG 2023 82 MH.CO.ZA

 WHAT MENTALLY FIT MEN LISTEN TO
1. HUBERMAN LAB 2. WHERE SHOULD 3. THE HAPPINESS
Stanford WE BEGIN? LAB Dr. Laurie
neuroscientist Dr. Well-known Santos the
Andrew Huberman, psychotherapist teacher behind
explores the brain- and author Esther Yale’s wildly
body connection Perel doesn’t just popular class on
with topics talk about couples happiness, puts
including erasing therapy; this widespread
your fears, podcast lets you notions about
understanding be a fly on the wall mental wellness
depression and in actual couples- under the
bonding. therapy sessions. microscope.

JUL/AUG 2023 83 MH.CO.ZA

THE GOOD NEWS ABOUT

JUL/AUG 2023 84 MH.CO.ZA

 RISK-REDUCING BREAKTHROUGHS.
CUTTING-EDGE SCREENINGS. POWERFUL NEW TREATMENTS:
While the number of cancer deaths in SA has risen slightly,
your prognosis is better than its ever been before—
and if you start taking your cancer risk seriously now,
you’ll vastly increase your odds of surviving.
HERE’S HOW.

ILLUSTRATIONS BY JAVIER JAÉN

Part 1: SMARTER PREVENTION
ASSESS YOUR
WAIST-TO-HIP RATIO
Use this method to see if your body fat is putting

The First Rule of Cancer: you at risk. It’s better than BMI and way better

TRY NOT TO GET IT

than your scale readout.

STEP 1: Get a tape measure and loop it around

your waist at the smallest point.
Doctors know more than ever about how to avoid cancer— Record the number.
and you’re more in control than you may realise. STEP 2: Measure the widest part of your hips.

CHART SOURCES: NUTRIENTS, JOURNALS OF GERONTOLOGY: BIOLOGICAL SCIENCES, JOURNAL OF PREVENTIVE MEDICINE AND HYGIENE, MOLECULES, PHYTOTHERAPY RESEARCH, JOURNAL OF ONCOLOGY, INTERNATIONAL JOURNAL OF MOLECULAR SCIENCES
Record that, too.

STEP 3: Now divide the number you

got for your waist by the
OMEDAY THERE MAY BE DRUGS THAT PROTECT number you got for your hips.
you from all types of cancer. There’s a vaccine already—the HPV RESULTS FOR MEN:
vaccine—that does just that for certain types. And labs all over the 1.0 or over = elevated risk*
world are trying to read your body’s signals and find biomarkers in your 0.99 or below = normal risk
blood that ID who’s at increased risk for what cancer so that they can
target exactly what you need to do to prevent it. You can talk molecular
*THERE’S NO SINGLE RIGHT TO-DO:
targeting and mRNA therapy all you want, but when you ask researchers
Maintaining a healthy weight involves using
about the most successful way to prevent cancer right now, they’ll tell
the exercise, diet and mental-health practices
you the answer is in your hands. Forty-two percent of new cancers may
that work for you. Just get enough activity:
be avoided if you make lifestyle changes that reduce your risk. These That’s 150 to 300 minutes of moderate-
tweaks make a greater difference than you might think. intensity exercise, 75 to 100 minutes of
vigorous-intensity exercise, or a combination
of both, as well as two days of muscle-
strengthening activity, each week.

THE TWO BIGGIES CHECK FOR

INSULIN RESISTANCE
Extra kilos often bring insulin resistance,
1: FIGHT OBESITY, FIGHT CANCER, TOO which ups cancer risk. Check
yours with a blood glucose test or an
A1C test (done with a blood draw).

YES, WE’RE GOING to mention weight

here. That’s because researchers are now
GOOD NEWS
discovering a major link between obesity and
NUMBER 2: EAT THE
MEDITERRANEAN WAY
cancer. How much obesity affects the risk of
cancer kind of depends on the type, but the

42%
National Cancer Institute says that
excess weight may lead to as many as THERE’S GROWING EVIDENCE
48 percent of liver and gallbladder cancers that following the Mediterranean diet may
and about 33 percent of esophageal cancers in reduce your risk of various cancers, like
men. Excess bodyweight may also have lung, colorectal and prostate. In fact, a new
a role in (deep breath here) multiple myeloma, study in Cancer found that the eating plan,
breast, meningioma, kidney, upper stomach, which emphasises fruits and vegetables,
pancreas, thyroid and colon cancers. whole grains, legumes, fish and olive oil while
Fat tissue doesn’t just sit there. It produces Proportion limiting meat and dairy, may even slow the
hormones that can encourage cells to multiply of newly progression of prostate cancer. It may be
and blunts those that rein in proliferation— diagnosed related to chronic inflammation, which can
dangerous with cancer. People with obesity cancers that feed the growth of cancerous cells, says
also often have higher levels of insulin— are potentially Dr. Justin R. Gregg, an assistant professor of
a state that increases your risk of certain avoidable. urology at University of Texas MD Anderson
types of cancer. Add to all this the fact that Cancer Center in Houston and lead author of
Source: American
the chronic inflammation that comes with Cancer Society the Cancer study. If you’re not already eating
obesity can lead to DNA damage and you have this way, Gregg suggests making changes
yourself a potential firestorm. Luckily, you gradually instead of all at once. So try upping
can take charge. your fish intake by one meal a week as a start.

JUL/AUG 2023 86 MH.CO.ZA

 WHY
MEDITERRANEAN MATTERS
There’s not just one thing about the Mediterranean diet that
explains why people who eat that way have lower rates of cancer.
There may be loads of active ingredients at work.
FOOD
BENEFITS
ACTIVE
OLIVE OIL INGREDIENTS
Contains cancer-
fighting antioxidants
FRUITS Polyphenols,
phytochemicals Anti-inflammatory

VEGETABLES
Reduces
insulin resistance
Fibre
WHOLE GRAINS

Increases satiety to
help manage weight
FISH
Phytosterols Inhibits hormones
and growth
LEGUMES factors for cancer

Anti-inflammatory
NUTS Good fats

Anti-inflammatory
SEEDS

4 MORE TACTICS TO SLASH RISK

QUIT SMOKING EMBRACE CLEAN UP YOUR DO THE
AND VAPING THE NA TREND GROOMING SAME FOR
No surprise but still More than five drinks
GEAR YOUR HOME
essential. A full 20 percent a day or 15 a week can raise Despite a growing Some household cleaners
of all cancers—one in five— a man’s risk of colorectal, awareness of carcinogens contain carcinogens.
are caused by smoking. breast, esophageal, in personal-care products, A recent study done by
(Lung cancer is still the liver, stomach, mouth you need a chemistry University of California
cancer that kills the most and throat cancers by degree to understand the researchers even showed
men.) Vaping only really up to 500 percent. So labels. The Environmental potentially hazardous
became commercially however much you drink, Working Group can help. Its volatile and semi-volatile
available across the world the American Institute of search-friendly database organic compounds in
in 2006, so there’s not a lot Cancer Research suggests (ewg.org/skindeep) cleaner-sounding “green”
of long-term cancer data, drinking less. The booming contains nearly 90 000 safe products. (Note: There’s
but no doctor will tell you non-alcoholic-beer market personal-care products. Or no regulation as to what
that vaping is good for you. totally has your back: try look for the EWG Verified makes a product “green.”)
It’s not easy to quit, but Devil’s Peak Hero, Bavaria, label, which means the
cessation programs—not Castle Free, Noon Gun The product is free of any
cold turkey—are the smarter General Non-Alcoholic or chemicals flagged by the
way to go. Heineken 0.0 Pure Malt. EWG as unsafe.

JUL/AUG 2023 87 MH.CO.ZA

Part 2: STRATEGIC SCREENING

THE
NEW
DETECT CANCER RULES
O F. . .
EARLIER C O LO N OOSS C O PY
SCHEDULING
Recent tech advances have further optimised
screening tactics, which means doctors can spot
• First screening, if you have
cancer earlier—and stop its advances faster. a family history (dad, sister,
etc.) of colorectal cancer:
ten years before the earliest
diagnosis. (Dad found out at 47;
T H E T EC H : L I Q U I D B I O P SY you schedule for 37.) Also talk
ONE SUCH BLOOD TEST, known as Galleri, can detect more than 50 types of cancer to a doc about early screening
by identifying DNA shed by cancer cells. Surgeon Dr. Peter Attia, author of Outlive: The if you have a health condition,
Science & Art of Longevity, is using Galleri with his patients, coupled with a screening approach such as Crohn’s disease, that
that’s more proactive than what government guidelines recommend (see “The New Rules of...” puts you at higher risk.
at right). His goal: early detection of a treatable problem rather than late discovery of a grim one. • First screening, if you don’t: 45.
“Nobody should ever die from prostate or colon cancer,” says Attia. “That’s because the rate at (Yes, it used to be 50.)
which they progress and the manner they progress is very slow. But you need to be thoughtful about
screening.” In the future, other blood tests may detect cancer even earlier than other screening
• Except: If you notice any
methods, maybe as much as a year before tumours begin to form. One new test called HrC checks
changes in your bowel habits—
for stem cells that hold a biomarker for cancer and is being tested in some hospitals in the UK.
blood in the stool, abdominal
pain, unexplained weight loss—
go to a doc and see if you need
T H E T EC H : A I C O LO N OS C O P I E S one now.
COLONOSCOPIES have long been the gold standard for colorectal-cancer screening—
and now AI is making them even better. The screening process works a little like (of
all things) facial-recognition software, says Dr. James East, a gastroenterologist at Mayo Clinic
Healthcare in London. “Instead of training the AI to recognise faces, we train it to recognise
potential polyps,” he says. East and his colleagues published a study in Gastroenterology last P SSAA
year that revealed that incorporating AI into colonoscopies
reduced the risk of missing suspicious lesions by 50 percent.
SCHEDULING
More good news: “The cure rates of early colorectal cancer are
incredibly high—more than 70 to 90 percent are completely
GOOD NEWS
cured,” says Dr. Andrew Hendifar, medical director of the
NUMBER • First screening, if you have more
than one first-degree relative
Pancreatic Cancer Screening and Early Detection Program diagnosed under age 65 or

50%
at Cedars-Sinai in Los Angeles. genetic issues such as a BRCA
mutation or Lynch syndrome:
T H E T EC H : P ROSTAT E M R I 40. (A first-degree relative
ONCE YOU GET a PSA result indicating the [brother, father] diagnosed in
possibility of cancer, the next step in figuring out their 40s means you may need to
what’s going on has traditionally been a biopsy. But recent go even earlier.)
research has revealed that undergoing an MRI first is actually • First screening, if you’re Black:
a better next step for men with suspected prostate cancer.
Reduction in the 45, because prostate-cancer
For some, prostate MRIs might even be enough to determine rates are 73 percent higher in
miss rate of
whether you can skip the biopsy altogether. Even if you do Black men than in white men.
need a biopsy, undergoing an MRI first may help decrease the suspicious lesions
• First screening, if you have
need for additional biopsies and increase the accuracy of the when AI is used
a first-degree relative who
procedure, says oncologist Dr. Pedro Barata, at UH Seidman to enhance was diagnosed with prostate
Cancer Center in Cleveland. Hasn’t been mentioned to you? colonoscopy. cancer under age 65: 45.
Talk to your doctor! “Most patients are still not doing MRI
Source: Gastroenterology • First screening, if none of
first, but [in the US] it’s the new standard of care, so it’s
important to ask about MRI prior to biopsy,” he says. the above applies: 50.

JUL/AUG 2023 88 MH.CO.ZA

 THRIVE,
NOT JUST SURVIVE
New approaches to cancer treatment are helping people GOOD NEWS
survive longer and stronger than ever. NUMBER

61%
BOOST YOUR THE NEW
BODY’S OWN DEFENSES PRECISION MEDICINE
WHEN IT COMES TO treating cancer, “clearly
immunotherapy is our biggest hope,” says
IS... EXERCISE?
Attia. In general, immunotherapy teaches REST AND AVOID strenuous activity. That’s
your immune system to fight cancer, and the advice doctors used to deliver to patients
with a cancer diagnosis. Now emerging Reduction
there are more and more ways to go about it.
(CAR T-cell therapy and immune checkpoint research says to go ahead and sweat. Not in risk of dying
inhibitors are just two such therapies that only is physical activity useful after a cancer from prostate
get talked about a lot.) Right now doctors are diagnosis, it should be part of the prescription cancer in men
for treatment, says Dr. Lee Jones, head of the
finding ways to combine some of the therapies who did vigorous
to get an even stronger and better response, Exercise-Oncology Service at Memorial Sloan
activity for three
especially in metastatic cancers that Kettering Cancer Center.
That research is promising. Patients with
or more hours
had very little hope of treatment just
a few years ago. There are hurdles to the use of colorectal, prostate or breast cancer with the a week compared
immunotherapy because it’s expensive and highest levels of physical activity were as much with men who
benefits only about 8 percent of patients. But as 40 to 50 percent less likely to die from the did less than
when it does work, it’s pretty astonishing. disease compared with patients with the lowest an hour.
“Between 80 and 90 percent of so-called activity. Other research has shown that exercise
can tame the fatigue, anxiety and depression Source: Journal of
complete responders to immunotherapy Clinical Oncology
remain disease-free 15 years later,” Attia says. that come with cancer—and battle against the
And that’s for cancer diagnoses when the strength and balance loss that it can cause.
patients weren’t even predicted to live beyond
one year. He’s optimistic that the technology
CONTRIBUTORS: Talene Appleton, Ben Court, Rozalynn S. Frazier,
will evolve in the next five years so that this 8
Marty Munson and Cori Ritchey
percent figure rockets to 80 percent.

JUL/AUG 2023 89 MH.CO.ZA

This is not a diet plan. We’re not
here to issue edicts or tell you
what to cut out. Instead, we’ve
boiled down three decades of
complex and often contradictory
nutritional science into a simple
strategy for peak health. This is
your cheat sheet for feeling good.
WORDS BY PAUL KITA – ADDITIONAL REPORTING BY SCARLETT WRENCH

JUL/AUG 2023 90 MH.CO.ZA

 There are few things in life with quite
such a dismal success rate as “the diet”: around 80% of us
regain weight after quitting a prohibitive plan. (Come on,
you didn’t think you and carbs had parted ways for life, did
you?) If we subjected fad diets to the same level of scrutiny as
we apply in, say, our jobs, we’d almost certainly have
dismissed the whole notion by now.
However, a recent survey by the International Food
Information Council found that more than half of
respondents had followed
a “specific eating pattern” in
the past year, with “clean” Start Here
eating leading the charge, Count The
while gluten-free and Calories
carb-cycling protocols are
also on the rise. It seems the
That Matter
First, it’s more
names are the only things complicated than
that change. “One of the “calories in, calories out”
main questions I get is, —different foods affect
‘Which diet is best for me?’” your hormones and
says nutrition consultant digestive processes in
various ways. Sugary cool
Chris Mohr. “It used to be, ‘Is
drinks are quickly
going on a diet a good idea?’” digested, causing a rise
With so many to choose in blood glucose that’ll
from, you’d think one would trigger your fat-storing
stick. But in 2017, Australian hormones. Sliced apple
researchers reviewed 25 and peanut butter has
weight-loss programmes and more calories but digests
slowly and offers health-
concluded they “frequently
supporting polyphenols.
fail to produce modest but So, pick foods with high
clinically meaningful weight levels of protein, fibre
loss”, while demonstrating and vitamins per calorie.
“high rates of attrition”.
The best eating plan isn’t sexy. It doesn’t have celeb
endorsements, a catchy name or a marketing strategy.
It is based on the inclusion of health-improving foods,
and it’ll last far longer than whichever diet is hot right now.
You need a plan for life—and this is it.

EATING WELL IS LESS A

MATTER OF WHAT TO CUT
THAN WHAT TO INCLUDE
The Daily Split
Your target will vary depending on how much you weigh and how
often you train, but 2 500 cals per day is a good amount to aim for*

FAT CARBS
30% 40%
PROTEIN
30%

*DON’T GET OBSESSIVE, THOUGH—THAT’S THE ANTITHESIS OF OUR MESSAGE HERE

Rule 01
ProteinIsParamount
Why You Need It
Protein is good for more than WHAT MAKES
just muscle, you know. It decreases A PERFECT GET COOKING
hunger, improves brain function, aids your immune PROTEIN SEARED DUCK
system—and, yes, it can transform your biceps into
precipitous peaks, if that’s your thing. POWDER? BREAST
Quick and simple to
It’s minimally cook, this dish plates
How Much You Need sweetened up more than half
Look for 5g of sugar of your day’s protein
Most experts advocate or less per serving. requirements, along
consuming 1.2g to 1.6g of When it comes to with fatigue-beating
sweeteners, stevia
protein for every kilo of your is the least “artificial”.
iron. Splash out on
wild meat for even
target body weight. So, an 84kg man who more nutrients.
wants to maintain his current weight would need roughly Keep tabs on
100g to 134g a day, or six palm-sized portions of protein- the calories INGREDIENTS
If you want to cut back SERVES 1
rich foods. That’s about 30g at each meal and an
rather than bulk up, 200G DUCK BREAST
additional 20g in two snacks. Sure, a chicken breast will aim for 150 cals or less 100G BRUSSELS
get the job done at dinner, but so will chicken thighs, tofu, for every 25g of protein. SPROUTS, ROASTED
salmon, pork, shellfish, lamb, tempeh… You get the idea. 1 SMALL SWEET
Choose a complete POTATO, MASHED

protein source
Dairy-free? Not every 01/ Salt and pepper
1 QUESTION 1 ANSWER
CHEMISTRY plant contains all of
the nine amino acids
your duck breast
to taste, then place

Q: I’m struggling
LESSON
Amino acids are protein’s building
you need. Look for
the word “complete”.
it skin-side down in
a cold cast-iron frying
blocks. Here are the four to know pan. Turn the heat to
to hit my target. medium. The gradual
What’s the best Leucine Tryptophan increase in temperature
way to top up Your prime Helps to build Our Top Picks will melt the fat, so you
between meals? muscle-builder, mood-balancing My Wellness don’t need to add any oil.
found abundantly hormones. Nature’s Whey Leave it to cook
A: If you’ve had your in eggs and Crustaceans This grass-fed undisturbed until the
fill of meat, eggs organic meat, and oily fish whey supp is low skin crisps. This should
and beans, your next particularly are excellent
in sugar but still take around 8 to 10 mins.
chicken sources.
best bet is a shake. and beef.
packs big flavour.
Many fortified foods 02/ Flip it, and let
—yoghurts, cereal The Harvest it continue cooking
snacks, biscuits—fall Table Pure Whey until it’s seared on both
A handy 24g of sides—about 3 mins
short of the protein
protein per more. Slide the duck
you need and come into a 180°C oven and
shake, with just
with added sugars. 123 cals, too. cook until medium-rare.
Bars work, too, as Use a thermometer: the
an occasional treat, Glycine USN BlueLab thickest part of the meat
but a simple shake Linked to 100% Plant should be 50°C.
made with whey Tyrosine improvements Protein
This sharpens in sleep 03/ When it’s done to
or vegan powders motivation and
Pea, pumpkin
patterns. perfection, serve with
is still the smartest alertness. Stock and watermelon
Get your fix the sprouts, sweet
way to hit the mark. up on tofu, from pork seed protein tick
potato mash and a
Brian St. Pierre, cheese and belly and all the boxes to serve
knob of butter.
nutrition adviser poultry. bone broths. up 40g of protein.

JUL/AUG 2023 92 MH.CO.ZA

 Seven
Unsung
Protein
Sources
We eat a lot of chicken,
but there are plenty of
nutrients —and flavour—
to be found elsewhere.

01/ Duck Breast

20g per 100g
This has more fat than
chicken, but it’s mainly
monounsaturated. A fillet
comes in at just 337 cals, and
the taste is satisfyingly rich.

02/ Chickpeas
8g in half a tin (120g)
The base of hummus,
chickpeas are also great to
add to soups and salads.
They have 7g to 8g of fibre
per portion, too.

03/ Scallops
24g per 100g
Plump, meaty and low in
calories, these molluscs taste
best seared until crispy, then
placed atop a bowl of risotto.

04/ Edamame
11g per 100g
Also known as soya
beans, these are delicious in
salads and stir-fries. They’re
a solid source of minerals, too.

05/ Mozzarella
10.5g in ½ a ball
With a lower calorie
count than most cheeses and
plenty of calcium, this will help
you hit your macro targets.

SAVOUR A JUICY SLICE OF 06/ Mussels

MUSCLE-PRESERVING MEAT, 24g per 100g
SEARED TO PERFECTION These are stuffed with vitamin
B12. Throw a bag of them into
a pot with beer and butter,
then serve with crusty bread.

07/ Tempeh
19g per 100g
Cook this fermented soya
bean product with tamari
soya sauce and liquid smoke,
and use as a sub for bacon.

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Rule 02
Fuel Up On Fat
Why You Need It
Fat has long been blamed for heart disease.
But the latest research suggests that our cardiovascular problems are caused
by a range of issues, from genes to hypertension and even inflammation GET COOKING
caused by refined foods and sugar. In reality, the right kinds of fat can help DIY SALMON
your heart, as well as assisting in nutrient absorption. Grease is the word. SUSHI ROLLS
Making omega-3-rich
sushi doesn’t require
How Much You Need a paddle, rolling mats

In the simplest terms? Six thumb-sized and Michelin-level knife

skills. With this simplified
portions a day will do it. It doesn’t all have to be avocado, approach, just fill and fold
either. Get your fats from high-quality proteins (think oily fish, grass-fed beef) as you would a fajita
and use whole fats (butter, olive oil) when cooking instead of those engineered
in a lab, such as margarine. In general, for overall health, eat a broad mix of fat
INGREDIENTS
sources: monounsaturated (almonds and, yes, avocados), polyunsaturated SERVES 5
(flaxseed, walnuts, fish) and saturated (dark chocolate, if you fancy it). 2 TBSP RICE VINEGAR
¼ TSP SUGAR
270G SUSHI RICE
2 SKINLESS AND CENTRE-CUT

HOW FAT Three 1 QUESTION 1 ANSWER

SASHIMI-GRADE SALMON FILLETS
5 SHEETS NORI, QUARTERED
Cooking
FUNCTIONS Oils You’re Q: What’s so
½ CUCUMBER, PEELED, SEEDED
AND THINLY SLICED
1 AVOCADO, THINLY SLICED
Just like the stuff on your
plate, the fat in your body is Not Using special about SESAME SEEDS
omega-3
not all created equal. Science
has identified three types
of fat cells: beige (neutral),
Enough anyway?
Skip the olive oil—try 01/ In a small bowl, mix
white (not good) and brown A: Though these
(pretty great). A healthy diet these for a range of the vinegar and sugar until
boosts brown-fat activity. extra benefits. essential fatty dissolved, then set to one
acids are crucial side. In a pan, add the rice
01/ Duck Fat for a range of and 450ml water. Bring to
Cook your veg in heart and brain a boil, then lower the heat
BROWN this full-flavoured fat functions, many and cover. Cook for
and you may never men don’t get about 15 to 20 mins.
go back. It has
When beige fat turns enough of them.
brown, fat burning a high smoke point and a 02/ Remove from the
increases, inflammation decent ratio of fatty acids.
The two types to
heat. Stir in the vinegar
decreases and the risk of look out for are mixture until the rice is
metabolic disorders falls. EPA and DHA,
02/ Roasted sticky, adding a dash of
Walnut the kinds your extra water if it’s needed.
Combine this with body uses most Transfer to a large bowl.
the juice of half a easily. You’ll find
BEIGE
lemon, a spoonful of high amounts 03/ Transfer the salmon
dijon mustard, salt and pepper to a chopping board and
in seafood —
to upgrade your salad dressing. slice into strips about the
When beige fat turns particularly cold-
size of the nori squares.
white, fat burning 03/ Ghee water fish, which To serve, take a nori square
decreases, inflammation carry more fat for
increases and the risk of This is a clarified and add a spoonful of rice.
metabolic disorders rises. butter, which means insulation. Vegans Top with a salmon slice,
the milk solids have should consider cucumber, avocado and
been removed for a more supplementing. sesame seeds. Serve
WHITE robust flavour. It’s high in Dr. Chris Mohr, with soya sauce, ginger
omega-3, too. nutrition consultant and wasabi.

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 Four
Unsung
Nuts and
Seeds
Fish tends to get the most
credit for its heart-healthy
fats, but these nutritional
powerhouses are also
swimming in them.

01/ Brazil Nuts

These are the big ones in your
nut mix. A serving of 12 has 8g
of protein, 5g of fibre and
more than your RDA of
antioxidant selenium.

02/ Hemp Seeds

Also known as hemp hearts,
these have a faintly roasted
flavour. Scatter a tablespoon
or two on a soup or salad to
add a little crunch.

03/ Pumpkin Seeds

These high-fibre seeds are
delicious roasted and
seasoned with paprika.
NEXT TIME YOU’RE OUT TO Harvest the benefits atop
IMPRESS, ROLL UP SOME tonight’s dinner.
HEART-HEALTHY SUSHI

04/ Macadamia Nuts

Often underrated, these are
best served roasted, crushed
and stirred into your breakfast
bowl of porridge or yoghurt.

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Rule 03
Rethink Your Carbs
Why You Need It Pep Up Your
Carbs aren’t the devil: they’re your
body’s preferred fuel source. Consuming the Meal Prep
Sick of salads and steamed
correct amount of the right kind can enhance your athletic performance,
broccoli? Use these tools
improve your sleep and energy levels, and help you bounce back faster. to jazz up your veg.
There’s nothing in carbs that makes weight gain inevitable either—you
just need to make judicious choices. Well, most of the time, anyway…
01/ Mandoline
Even the sharpest
How Much You Need knife won’t suffice
for paper-thin slices. This
There’s no minimum requirement features an integrated julienne
(which is why ketosis doesn’t kill blade; use it to make a coleslaw or
Thai salad. Oxo Chef’s Mandoline 2.0
people), but it’s agreed that six to eight handfuls a day will R1 549, yuppiechef.com
stand you in good stead. The vast majority of these should be quality
carbs: beans, pulses, whole grains, potatoes, fruits. Sure, some kinds
contain more natural sugars than others—but, as a general rule, if you 02/ Sheet Tray
can pull it from the ground or pluck it from a tree, it’s good for you. Bulk-roast your
veg, then eat
them all week.
Our pick? Half
a bulb of fennel contains around

THE WHAT’S WHAT OF CARBOHYDRATES

Placing a blanket ban on carbs isn’t just unnecessary, it’s illogical. “Carbs”
40 cals. These trays withstand high
oven temperatures, too. Le Creuset
Oven Tray R529, lecreuset.co.za
include multiple different foods and nutrients. Here’s a quick breakdown.

Carbohydrates 03/ Spiraliser

They provide your body and brain with We dig this simple
glucose, a vital source of energy tool. Use it to prep
squash, beetroot
and courgette,
Fibre Starch Sugar then pan-fry. Spiro 3-in-1 Hand-
Roughage for How plants store There are many types, Held Spiralizer R529, Woolworths
healthy digestion glucose (energy) and not all are bad

Insoluble Glucose 1 QUESTION 1 ANSWER

GENERALLY GOOD FOR YOU

Won’t dissolve Insulin shuttles it to

in water; helps your cells for fuel
to keep you full
Q: Is the sugar in fruit bad
for me, too?
Soluble Lactose Fructose
Attracts water; Found naturally Found in fruit; A: Don’t stop eating fruit. Yes,
slows sugar in dairy processed by there’s a little sugar in there, but
absorption products the liver they also contain plenty of fibre,
vitamins and minerals. As a point
of reference, four apples have the
GENERALLY NOT GREAT

PHOTOGRAPHY: MIKE GARTEN

same amount of sugar as one

FOR YOU

Added Sucrose
Glucose plus large soft drink. That sugar will
Sugar
Excess empty fructose; be absorbed much more slowly,
calories table sugar too, for sustained energy.
Dr. Mike Roussell, nutritionist

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 THROW SOME FUEL ON THE
FIRE WITH A SOURCE OF
LONG-LASTING ENERGY
GET COOKING
TEX-MEX
QUINOA BOWL
Smash your meal prep
with this bowl. Quinoa
and black beans offer
slow-burning carbs
and fibre. This will keep
your energy levels high,
whether you’re lifting
heavy or just need
a lift yourself.

INGREDIENTS
SERVES 4
170G MIXED-COLOUR QUINOA
1 CHICKEN/VEGETABLE STOCK CUBE
1 GARLIC CLOVE, SMASHED
1 BAY LEAF
400G CHORIZO
400G TIN BLACK BEANS
1 AVOCADO, CUBED
100G FETA, CRUMBLED
4 RADISHES, THINLY SLICED

01/ Cook the quinoa

in chicken or veg stock,
per the pack instructions.
Add the garlic and the
bay leaf for an extra kick
of flavour, then leave
to bubble away.

02/ Fry the chorizo

in a dash of oil until
browned. This should
take about 10 mins.
“Pink meat” shouldn’t
be a daily indulgence—
but once or twice a week,
it’s a tasty source of
protein and B vitamins.

03/ Drain the quinoa

and discard the bay leaf.
ADDITIONAL PHOTOGRAPHY: LOUISA PARRY; DAN MAT-

Serve it topped with

THEWS; LUCKY IF SHARP; STUDIO 33; GETTY IMAGES

HIT YOUR the chorizo, plus the rest

of the ingredients. If you
10-A-DAY
Five-a-day? Give us a
Breakfast Snack Lunch Snack Dinner
like, garnish with
coriander and a drizzle
challenge. According Greek A sliced Protein, plus Guacamole, Protein, plus of hot sauce.
to researchers at yoghurt with pear and ½ sweet salsa and quinoa/farro
Imperial College a handful of an apple potato, carrot sticks and sauteed
London, 10 is the
magic number to blueberries Servings: 2 watercress Servings: 2 greens
lower your mortality and a banana and beetroot Servings: 1
risk. Give these a shot. Servings: 2 Servings: 3

JUL/AUG 2023 97 MH.CO.ZA

 August is
Women’s Month,
so scan this QR
code and spoil her
with FNO tickets

N EW IS SUE ON SA LE N OW
JUL/AUG 2023 101 MH.CO.ZA
MH TRAINER THE BIG WORKOUT
WORKOUT #01

MUSCLE FIT FLEX AND

FUNCTION

FOR ANY
If classic bodybuilding favours aesthetic
results over performance, the new functional
training mode does the opposite: the ethos
is “go”, not merely “show”. This smart
workout combines the two. “The moves on

PURPOSE
these pages will build and sculpt your body,
but variety, instability and new movement
patterns will develop your overall fitness,
too,” explains Filly. Complete these
supersets twice a week and restore
your gym motivation.

CURLS ARE COOL, SURE. BUT THEY’RE

A BIT STATIC. FOR A NEW RIG THAT GOES
AS WELL AS IT SHOWS, THIS TWO-WEEK
FUNCTIONAL FITNESS PLAN WILL PUT A2A
GAINS TO GOOD USE.

A1B

A
former CrossFit Games
contender, Marcus Filly
has had his fill of brutal,
punishing workouts.
Once known for his
ability to power past fatigue, today
his training philosophy is all about
balance: that is, blending fitness,
functionality and fun—with all
the muscle-building side effects,
of course.
It’s true that hard graft is the
surest path to consistent progress.
But that needn’t mean repping
out all the same old moves in
the same old order, nor pushing
A1A
your body to the point of burnout.
This “functional bodybuilding”
protocol is born of Filly’s own
experiences. It’s designed to make
you fit for life, not just the mirror,
and build strength and size
without wearing you down. Oh,
and it’s fun, too.
Workout one favours pulling
movements (back and biceps),
A2B
while the second session
switches the focus to push moves
(shoulders, chest and triceps).
Each should take you roughly
25 minutes—short enough
for your lunch break. Focus
on technique and tempo over
tonnage, avoiding the urge to
rush through the workout.
No one’s keeping score...

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 B2A

B1B

B2B

B1A

3 sets of 6 to 8 reps 3 sets of 6 to 8 reps 3 sets of 6 to 8 reps 3 sets of 4 to 6 reps

Start your first superset Loop a resistance band Stand holding a kettlebell Hang from a pull-up bar
with a test for your arms, around your quads to keep in the front rack position with an overhand grip,
abs and legs. On your knees, your glutes engaged. With with your left hand. With keeping your arms straight
your torso upright, hold two a dumbbell in each hand, arms your right hand, press (A). Challenge each arm
kettlebells at your shoulders extended beneath you, hinge another kettlebell overhead individually by pulling your
in the front rack position (A). at your hips to bring your torso (A). This is your starting chin towards your left hand
Step up with your right foot to parallel to the ground (A). Row position. Step back with first, then your right (B).
stand (B). Return to your knees one arm at a time up to your your left leg, touching Perform at least 4 reps on
by dropping your right leg abs, keeping the other arm still your knee to the floor (B). each side, resting for 90
first. Alternate legs until you (B). Done? Rest for 90 secs Push back up—that’s 1 rep. secs before going back to B1
hit the full rep count on both before going back to A1 for Perform all of the reps on and starting your next set of
sides. Now: rows. the next set. 1 leg, then switch sides. overhead lunges.

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 WORKOUT #02

PUSH FOR
PROGRESS
Session one tested your pulling power to
build strong biceps. Now, focus on pushing
strength to load up your triceps, the biggest
upper-arm muscles. “You’ll be familiar with
these classic lifts, but they’ve undergone
tweaks to shock your muscles into rapid
growth,” says Filly. As with the first workout,
perform this plan twice a week to
reinvigorate your tired training
schedule and earn noticeably
bigger arms in the process.

A1B

A2B

A1A

A1
FILLY Z PRESS
A2
LANDMINE PRESS AND ROLL
3 sets of 4 to 6 reps 3 sets of 5 reps A2A
Use 2 pieces of kit to build After completing the
definition in your triceps and Z press, head straight to the
shoulders. On the floor, legs barbell. In a push-up position,
straight, hold a kettlebell in place one hand on the end
the front rack position in your of a loaded landmine (A). As
right hand. With a dumbbell you do a push-up, roll the
in your left (A), do an Arnold barbell out in front of you (B),
press, pushing it overhead then back again as you return
from shoulder height, twisting to the top. After 5 reps on
on the way up (B). When all the both sides, rest for 90 secs
reps are done on 1 side, switch. before set 2.

JUL/AUG 2023 104 MH.CO.ZA

 MH TRAINER THE BIG WORKOUT

B1B

B2B

B2A

B1A B1
ELEVATOR STRICT PRESS
B2
SINGLE-ARM BRIDGE PRESS
3 sets of 4 to 6 reps 3 sets of 6 to 8 reps
Instead of pushing the On the floor, knees bent, lift
barbell overhead from your your glutes into a bridge. Hold
shoulders in one movement, a dumbbell in 1 hand to the side
as you would in a regular strict of your chest (A), press it up
PHOTOGRAPHY: PHILIP HAYNES

press, pause for 2 secs a third (B), then lower under control.
of the way up (A), two-thirds Do the reps on 1 arm and
of the way up and, finally, at swap sides. Rest for 90 secs,
the top (B). Repeat on the way then it’s set 2 of strict presses.
back down. Start the next You’ll earn new muscle, more
move without rest. motivation—and your shower.

JUL/AUG 2023 105 MH.CO.ZA

GET STRONGER, E VERY GENERATION THINKS the one that comes
after them is softer and snowflakier than their
hearty, badass selves. But a few years ago a team

LIVE LONGER
of researchers at Winston-Salem State looked at the grip
strength of millennials ages 20 to 34 and compared the data
with that of people in the same age bracket in the 1980s, and
you will never guess what the researchers discovered. They
found grip strength—a good indicator of overall strength—
RESEARCHERS ARE SOUNDING THE ALARM: had dropped by up to 22 percent in men, proving that
MANY GUYS IN THEIR 20S AND 30S ARE millennials are, in fact, weaker than their parents.
HISTORICALLY WEAK WHICH COULD HAVE Gen Z is likely even weaker. These declines in strength
A DISASTROUS IMPACT ON HEALTH AND LIFE
SPANS. BUT IT’S NOT TOO LATE TO CHANGE. matter because you need a reserve of muscle to maintain a
BY DAVID OTEY high quality of life in your 70s, 80s and beyond. So what’s
causing this millennial strength crisis, and what can we do
about it? Modern life is less physically demanding for many.
This starts in school, where daily PE is no longer the norm, and
continues in the workplace. In 1950, about 30 percent of people
worked in high-activity occupations (think farmers, labourers,
construction workers); by 2000, that proportion had dropped
to 23 percent, according to research from the Saint Louis
University School of Public Health. Conversely, the percentage
of people working in low-activity jobs (think managers,
teachers, scientists) rose from 23 percent to 41 percent.
But what about the hours millennials spend at the gym?
People born between 1980 and 1999 account for 35 percent of
gym memberships, the leading age group, according to a recent
report. Time in the gym doesn’t always equal strength. Fitness

TEST YOUR social media, with its emphasis on wild moves and fad workouts,

GRIP STRENGTH
is creating confusion.
Plus, many millennials prefer a buffet approach, sampling
Use the farmer’s lots of different workouts rather than following a structured
carry to gauge this. programme, which is the proven way to build strength.
Do the test: hold
That’s why we created this simple eight-week plan to
a dumbbell or
kettlebell in each hand deliver total-body strength. It’s aimed at millennials, who still
and walk for 1 minute. have time to build grip strength, which peaks between your
30s and 40s. If you’re older, it will help you get stronger, too.
% OF YOUR
BODYWEIGHT
IN EACH HAND
YOU’RE STRONG! THE FOREVER-FIT STRENGTH PLAN
50%
33% YOU NEED A SET OF DUMBBELLS— light (5kg), medium
(10kg) and heavy (20kg). We broke this down into two 40-minute
25%
ILLUSTRATIONS BY BEN MOUNSEY-WOOD

workouts: Day A and Day B. Train every other day for eight weeks.
20% Focus on: Intensity: Make sure the final three reps of each set are
KEEP LIFTING! challenging enough that you are unsure if you can finish. Increase
the weight as you get stronger. Form: Doing the moves the right
way is more important than finishing a set. Recovery: You may
DAVID OTEY, is a certified strength feel some soreness the next day. (It’s a sign your muscles are
and conditioning specialist and Men’s responding.) Note: Getting good sleep has a direct connection
Health US fitness advisor. to your workout results.

JUL/AUG 2023 106 MH.CO.ZA

 MH TRAINER FUNDAMENTALS

WORKOUT A Do 3 sets of 12 reps, unless otherwise noted, with 90 seconds of rest between sets.

ROMANIAN DEADLIFT GOBLET SQUAT LATERAL LUNGE HAMMER CURL PLANK WALKOUT
Push your hips back and Hold a dumbbell in both Step 2 feet to the left. Sit Without moving your From a push-up
lower your torso until it’s hands tight to your chest back; aim to get your left upper arms, curl the position, walk your
parallel to the floor. Hold, and sink into a squat. thigh parallel to the floor. dumbbells upward, hands back to your feet
then squeeze your glutes Engage your quads and Press back up.That’s pause, then slowly lower and stand up. Reverse
to stand. That’s 1 rep. glutes to rise. That’s 1 rep. 1 rep; do 8 per side. back down. That’s 1 rep. the move. That’s 1 rep.

WORKOUT B Do 3 sets of 12 reps, unless otherwise noted, with 90 seconds of rest between sets.

SUPER
SET

BENCH PRESS PUSH-UP BENT-OVER ROW TRICEPS KICKBACK HALF-KNEELING CHOP

Extend heavy dumbbells Brace your core and With your torso bent Hold light dumbbells and Grab a dumbbell with
over your chest. Lower, lower your body until over, lift heavy dumbbells bend at the hips; extend interlocked fingers; raise
pause, then press the your chest grazes the toward your rib cage. your arms back. Pause; it to your shoulder. Chop
weights back up as fast floor. Pause, then push Pause and slowly return squeeze your triceps. it down and across. That’s
as you can. That’s 1 rep. up. That’s 1 rep. to the start. That’s 1 rep. Reverse. That’s 1 rep. 1 rep. Switch stance.

JUL/AUG 2023 107 MH.CO.ZA

MH TRAINER FITNESS FIX

STRONG MEN
AGE SLOWER
THERE’S MORE TO YOUR AGE
THAN THE DATE ON YOUR BIRTH
CERTIFICATE—INCREASED GRIP
STRENGTH WILL ENSURE YOU’RE
ONLY AS OLD AS YOUR SQUEEZE…

A
firm handshake has long been
considered a marker of self-
assurance. A paper published in the
Journal of Personality and Social
Psychology found that first impressions
are often built on it; John F Kennedy,
who sensed its importance to his political
career, went as far as commissioning
a study into how best to do it. But the
muscles in your hand express more
than just confidence: scientists are
increasingly using measurements
of grip strength as a proxy for your
overall physical condition. And,
according to researchers at the
University of Michigan, a weak
grip suggests low muscular
strength across your whole body
—which, in turn, indicates
a more advanced biological age.
This matters because your
chronological age—that is,
how many birthdays you’ve
had—doesn’t fully reflect
the reductions of physical
capacity associated with
A STRONG IDEA
growing older. Smoking
TO SQUEEZE OUT
and a nutritionally poor EXTRA YEARS
diet, for example, can
accelerate this decline,
making a sedentary
40-year-old who lives on
nicotine and boerewors
biologically “older” than However, the paper’s most
a fit 50-year-old who balances significant implication is that building
his vices. —or at least maintaining—your muscle
The University of Michigan study strength throughout your life could
supports prior research, which found help to arrest the development of many
muscular strength to be a predictor of age-related illnesses. In other words,
longevity and provides the strongest the pursuit of muscle isn’t just for
evidence yet of the relationship between showboating 25-year-olds. Consider
muscle weakness and biological ageing. it a lifelong endeavour.

JUL/AUG 2023 108 MH.CO.ZA

 MH TRAINER BEST EXERCISE
THE BEST
EXERCISE
YOU’RE NOT
DOING START HERE

TURN BACK 01
GREEN LIGHT

TIME IN ONE
Use a light
kettlebell—
movement, not
brute strength,

SWIFT MOVE
is the focus here.
Kneel with an
upright posture and
neutral spine. Grab
the kettlebell with
the hand opposite
AGE-PROOF YOUR MUSCLES WITH THE your kneeling leg.
KNEELING CLEAN TO WINDMILL—THE
MOBILITY-BOOSTING WARM-UP RITUAL
OF HOLLYWOOD ACTION HEROES.

W 02
hen A-list trainer
Don Saladino is
prepping actors such
as Deadpool’s Ryan CLEAN UP
Reynolds for the rigours To clean into the
of superhero duty, his rack position,
workouts emphasise mobility, not contract your glutes
just strength and fat loss. But that and extend your
doesn’t mean shoulder rolls and hips, rather than just
yoga poses. Instead, he works in relying on your arm.
exercises such as the kneeling Keep your elbow
clean and press to windmill, high to further
a compound move that switches engage your
on your muscle fibres while shoulder.
waking up your joints, ligaments
and tendons. If you only have time
for one warm-up movement, this

03
is your saviour.
“The first part activates your
shoulders, lats and core,” says
Saladino. “The windmill works on
your hinge, which taps into your
glutes and hamstrings.” That’s
HINGE ON IT
Press the weight
a lot of activation in one rep, with
over your head and
benefits for heavy lifting, too. The
pause. Keep your
reps also get your heart going for
WORDS: TED LANE | PHOTOGRAPHY: BYRON KEULEMANS | MODEL: CJ WARD @MOTELYCREWCROSSFIT

spine straight and

a side of cardio perks.
arm extended, then
Begin your full-body workouts
hinge at your hips to
with three sets of five reps on each
lean forwards.
side and you’ll be primed and ready
Push your glutes
to attack any valiant gym-related

04
back slightly.
goals. Even if your biggest battle is
beating the queue for the bench.

REACH OUT
As you hinge, reach
WHAT YOU’LL GAIN your empty hand
between your knees
and look up. Raise
your torso and
lower the weight to
BARBELL YOUTHFUL SUPERHUMAN the rack position,
PROWESS MOBILITY ABS then the ground.
Complete your sets
for heroic results.

JUL/AUG 2023 109 MH.CO.ZA

MH TRAINER BEST GYMS

BEST
GYMS
IN THE
WORLD

PIPE
DREAMS
A CREW OF ST LOUIS SKATEBOARDERS
TRANSFORMED AN ABANDONED
CHURCH INTO A COMMUNITY HAVEN.
MH DROPS IN ON SK8 LIBORIUS, THE
COOLEST PLACE TO CONGREGATE.

W hen Dave Blum, Joss Hay and

Bryan Bedwell came across an
abandoned Catholic church in
St Louis, Missouri, they spotted
an opportunity. A skater and welder, Blum
had previously worked at a local museum,
3.7M
The impressive
height of the neo-
which exhibited repurposed architectural gothic church’s
and industrial objects. He saw potential in tallest ramp,
the space and recruited his friends to help while the venue’s
transform it into a unique skate spot. With longest rail is close
to 5m—enough
a little bit of love—and a lot of hard graft— to accommodate
Sk8 Liborius was born. serious skaters.
“We’ve put $300,000 [around R5.6
million] into the place, raised through
crowdfunding and holding punk shows
in the basement,” says Hay, 34, who’s
originally from Scotland. That investment
does not include man hours; Hay estimates
that he and the five other volunteers

WORDS: TOM WARD. PHOTOGRAPHY: BENJAMIN MULLER; STOLEN SUN STUDIOS

have dedicated 40 to 60 hours a week
over two years to the project—on top
of their day jobs.

10
The site’s not just for show, either. High
ceilings are ideal for vertical—aka vert—
skating. “You need at least [2m] of space to
air out of a vert ramp and nowhere else has
that,” says Hay. “We have [20m] ceilings
so it’s no problem.”
It’s been a decade
Blum and his partners are now working
since the sanctuary
with the city to open Sk8 Liborius, which
first opened its
previously operated as a private club, to the
doors to skaters,
community. They’re recruiting locals to
BMX riders and
work on the site, pick up new skills and, of
artists. It took Blum,
course, skate. “It should be a sanctuary for
Hay and co years to
kids and artists. Kids need spots like this.”
complete the venue’s
transformation, and
work is ongoing.

JUL/AUG 2023 110 MH.CO.ZA

 GYM
sk8 liborius
sk8liborius.com

LOCATION
St Louis, Missouri

22
The total number
of ramps and rails
installed in the
church. The team
are fundraising
to maintain the
space and add
collaborative
spaces and an
art gallery.

1856
The year in which
the St Liborius
Church was
founded. It closed
in 1992 and most
of its furniture was
sold at auction—
clearing the way for
its new lease of life.

JUL/AUG 2023 111 MH.CO.ZA

MH TRAINER BEST GYMS

TEAM SPIRIT
MOTLEY CREW CROSSFIT’S LOCATION IN
FOURWAYS, JOBURG, TAKES A ZERO-BS APPROACH
WITH PROVEN RESULTS. YOUR JOB? SHOW UP AND
SWEAT. THE CREW WILL TAKE CARE OF THE REST.

A
t its core, building strength kettlebells, high rings, ropes and a safe
is a zero-frills pursuit. Lift running track AKA the parking lot.
heavy things, do it often and As part of the classes, you’ll be
you’ll reap the rewards. There following Motley Crew’s finely tuned,
are no shortcuts, and anyone thoroughly researched strength and
promising you a fast track to your conditioning programme. Sessions
fitness goals is setting you up for are limited to just 15 gymgoers so that
disappointment. “At [Motley Crew], “every member is getting individual
we don’t sell quick fixes,” says founder attention” from the gym’s top-tier
and owner Tyron Hatch. “When coaches, says Hatch. But the first floor Motley Crew
you arrive consistently, through is only the tip of the iceberg when it
motleycrewcrossfit.com
accountability of the community, comes to this new sweat destination.
The Gantry, Unit C3
and put in the effort—that’s when “Our tiered facility has an apparel and
Corner Witkoppen & The
progress is made. If you can do that for refreshment shop on the first floor and

WORDS BY KIERAN LEGG | PHOTOGRAPHS: JOSH SNYMAN/RAWBOKEH.COM

Straight Avenue,
a prolonged period, you will succeed a functional and integrative medicine
Fourways,
and surpass your fitness goals.” specialist on the second,” adds Hatch. Johannesburg
Bottom line: if you’re willing to work Future plans include adding on
hard, this gym is your new after- a recovery centre to help upgrade Membership Fees:

6
work pitstop. The location is tucked your post-workout cooldowns. “We offer a free trial
behind a glass front, and despite its Ultimately the goal for Hatch and Rowers and session so you can
minimalist interior, you’ll still have his crew is to create a supportive and assault bikes experience the vibe
access to everything you need to get inclusive community. So expect to be for a cardio first hand,” says Hatch.
fitter including assault bikes, rowers, cheered on when you’re nearing that blitz that’ll Monthly fees range from
ramp up your
regularly serviced barbells and bumper final rep, or called out (politely) when you stamina and R1 100 to R1 700. “With
plates, an armoury of dumbbells and skip a session in favour of Happy Hour. torch calories. those cold Jozi winter
mornings, a community
that actually makes you
want to train is priceless,”
adds the owner.

BEST
GYMS IN
SOUTH
AFRICA

Workout area with another level of the same

scale for you to log your workouts. Part of
a class or going solo? Sorted.

JUL/AUG 2023 112 MH.CO.ZA

 MH CLASSIFIED

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JUL/AUG 2023 113 MH.CO.ZA

MH TRAINER FULL-BODY BLASTING

T H E F IN IS H E R !

YOUR START HERE

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