Men’s Health, 03.04 2024 - Cilliers Robert, Korevaar Kelleigh

Author: Cilliers Robert Korevaar Kelleigh

Tags: magazine men’s health sa men's magazine

Year: 2024

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Men's Health USA. Vol. 37. No. 2 (March 2022)

Mens Health UK

Men's Fitness UK (January 2024)

Womens Health UK (April 2024)

Text

MAR/APR 2024

E AT C L E A N

BEST FOODS
FOR MEN

REBOOT
Supercharge
Your Metabolism,
Muscle & Mind

THE BIGGEST
HEALTH &
FITNESS
TRENDS
OF 2024

THE POWER
& GLORY OF

CHESLIN
KOLBE

THE FUTURE
OF FAT LOSS

R70

(VAT INCL) NAMIBIA N$70

bmw.co.za/5

N EW I SS UE O N SA LE N OW

CONTENTS
0 3 / 0 4 . 24

F E AT U R E S

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

62
Trendsetters
The biggest health and
fitness gamechangers
of 2024.

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

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

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

92
Square Root

IMAGE SUPPLIED

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

Home Turf
Pushed to the limits—behind
the scenes at the first Turf
Games in SA.

MARCH/APRIL 2024

MH WORLD
10 Ed’s Letter: Work
smarter, not harder.
12 One Word Answer:
“What free resource
can halve your time in
the gym?”
14 MH Ask: “Why do
I feel hungry all the
time?”
16 Belly Off: This reader
cracked the code to
shed 20kg.
18 To The Polls: Here’s
what’s got you hyped
this month.

MH HEALTH
28 Fight or Flight: Do you
measure up to cortisol’s
stress test?
31 Heavy Hitters: Try
these feel-good moves.
32 Supp Focus: Our gutcheck gauntlet.
34 Sleep It Off: Put in reps
for your rest.
36 What Happens When...
You scroll your phone
in bed.

MAR/APR 2024

THE BIGGEST
HEALTH & FITNESS
TRENDS OF 2024

We’ve Looked Ahead
& We’re in Good Shape

THE FUTURE
OF FAT LOSS

THE POWER
& GLORY OF

Injectables,
Tweakments
& Six-Pack
Medication

CHESLIN p.20
KOLBE

p.70

p.31
p.92
p.100

p.80

BEST FOODS
FOR MEN

FULL BODY
REBOOT

Supercharge Your Metabolism, Muscle & Mind

38 Junk Status: The seven
unfortunate (but fixable)
things that can happen
down there.
40 Shroom Service: How
a new crop of fungi could
expand your mind.

MH UPGRADES

00289

p.70

p.62

E AT C L E A N

9 771027 687000

p.62

43 Skeleton Crew: These
watches give you an allday view of their inner
workings.

R70

(VAT INCL) NAMIBIA N$70

ON THE COVER: CHESLIN KOLBE
PHOTOGRAPHED BY BYRON KEULEMANS

MAR/APR 2024

MH.CO.ZA

46 Morning Glory: The
five-minute foolproof
grooming routine.
48 Adventure Awaits:
Head into the wild with
our top gear recs.
50 The Edit: The best tech
to arrive at our offices
this month.

MH LIFE
52 Super Steeds: Swap
four wheels for two.
56 Catch of the Day: Paella
with added muscle.
58 New Roots: The snob’s
guide to squash.
60 Fowl Play: Your new
wingman for fat loss.

MH TRAIN
100 Big Workout: Your
shortcut to staying lean
in the long run.
106 Fitness Fix: The
no-crunch core
shredder.
108 Masterclass: The
force awakens with
this muscle-making
kettlebell blitz.
110 Geek Tweaks: Back to
the (pain-free) future.
112 Train Your Hood: Your
guide to the fittest spots
in Menlyn, Pretoria.
114 The Finisher: Gauge
your fitness.

PHOTOGRAPH BY BYRON KEULEMANS

CONTENTS

CALL TO ACTION

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

GREEN POINT, CAPE TOWN, WC

EXECUTING EVERY WORKOUT.”

WANT TO UPGRADE YOUR WORKOUT ROUTINE? Introduce
a healthy dose of competition. A study published in the journal JAMA
Internal Medicine found that those logging steps as part of a contest
against their peers tended to notch more strides than the noncompeting folks. Turf Games takes this medal-chasing motivation to
another level, pitting groups against one another as part of a teambased functional fitness competition. Originally started in London
back in 2018, the event has snowballed into a gauntlet of gargantuan
proportions. (More than 10 000 athletes have tackled the contest.)
In December 2023, Turf touched down in Cape Town to put locals to
the test. Competitors quickly learnt that to rack up points they had
to lean into their team’s strengths and weaknesses—and put in some
serious graft to top the leaderboards.

E D’S L E T T E R

EDITOR-IN-CHIEF/CREATIVE DIRECTOR

Robert Cilliers

GOOD NEWS
NUMBER

GET THE BALL
ROLLING
outh Africans are a hard-working bunch. Yes, don’t let the
laidback attitudes, non-stop partying and braai-side antics
deceive you, recent reports show we’re logging more work
hours than most. (We’re three times more likely to work
60-hour weeks than the average American, FYI.) But burning
the midnight oil is doing little for our overall happiness.
In fact, the hardest workers tend to feel the worst.
The prescription? Getting more done in less. For this issue,
we’re focusing on productivity, i.e., maximising how much
you can squeeze out of every second so that you can sidestep
overtime and all-nighters for an itinerary that’ll nurture
a more positive outlook.
Our advice in this issue isn’t just limited to thriving in the
office; we want to help you tap into some serious potency in every
area of your life. Turn to page 46 for our guide to expediting
your grooming routine with products that’ll shave off minutes
every morning. On page 100, we share a workout that’ll have you
notching rapid-fire reps to max out muscle in a fraction of the time
it usually takes you to wrap up your gym sessions. And on page 80,
we’ve stacked up the best foods available
in SA supermarkets to help simplify your
shopping list and give you the nutrition
your body craves. That’s just the tip of the
ultra-efficient, super-productive iceberg.
Ultimately, our goal is to help you carve out
more free time to spend as you please.
After all, a study published in Health
Economics Review found that those who
work less experience a higher degree of life
satisfaction than their overworked peers.
This is your call to arms: don’t work harder,
work smarter. With our guidance you can
give yourself space to breathe without
sacrificing your chances of success.

rob@mh.co.za
DEPUTY EDITOR Kieran Legg
kieran@mh.co.za

125

MANAGING EDITOR Kelleigh Korevaar
kelleigh@mh.co.za

Working out to fastpaced tracks can
snag you a mood
and energy boost.
Aim for songs in
the 125bpm to
140bpm range.
Studies have found
this is the zone
where you’ll max
out the benefits of
your playlist during
spin sessions.

ADVERTISING

DIGITAL EDITOR Arthur Mukhari
arthur@mh.co.za
ART DIRECTOR Mark Arendse

Ad Sales Director - Tanya Finch
tanya@fivetwelve.co.za | 082 961 9429
Chief Ad Guy - Paul Goddard
paul@fivetwelve.co.za | 082 650 9231
Published and Distributed by Salient Media by
permission of Hearst Magazines, Inc., New York,
New York, United States of America.

PUBLISHED BY

DIRECTORS
Robert Cilliers
rob@salientmedia.co.za
Desiré du Plessis
desire@salientmedia.co.za
ADDRESS
119 Victoria Junction, 76 Prestwich Street
Green Point 8005

HEARST MAGAZINES INTERNATIONAL
Jonathan Wright
President of Hearst Magazines International
Kim St. Clair Bodden
SVP/Global Editorial & Brand Director
Chloe O’Brien,
Global Editorial & Brand Director
INTERNATIONAL EDITIONS
Australia, Germany, Italy, Japan, Mexico,
Netherlands, Portugal, Spain,
United Kingdom, United States
Copyright © 2024 Salient Media (Pty) Ltd.
All rights reserved. No part of this publication
may be reproduced, stored in a retrieval
system or be transmitted in any form or by any
means, electronic or mechanical, without prior
permission by Salient Media (Pty) Ltd.
Men’s Health does not endorse the use of
chemical or related slimming products that
promise instant or long-term results. Slimming
products should not be used as a substitute for
a healthy diet and/or exercise.
All prices recommended retail selling price.

@menshealthza

MensHealthSA

@MensHealthZA

MAR/APR 2024

MH.CO.ZA

ONE WORD ANSWER
QUESTION

WHAT FREE RESOURCE CAN HALVE YOUR GYM
TIME WITH UNDIMINISHED RESULTS?

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

“STRONG-MINDED”
HAS EARNED ITSELF
A NEW MEANING

MAR/APR 2024

MH.CO.ZA

FŘNIX® 7 PRO
SOLAR CHARGING

MH WORLD

ASK

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

MAR/APR 2024

MH.CO.ZA

THE FITNESS FIX

IS THERE A WAY TO GET BETTER AT
BURPEES WITHOUT, UM, PRACTISING?
TEXT A DERMATOLOGIST

I SCRAPED FOUR
HOURS’ SLEEP LAST
NIGHT AND IT SHOWS

We get it—burpees suck, and yet trainers love to make you do them.
This three-move plan, from CrossFit coach Mirko Spinello, will help.

Today 7.11am
Anything I can do to look freshfaced for my 9am client meeting?

WORDS: ROB HOBSON; TOM WARD; SCARLETT WRENCH. PHOTOGRAPHY: MICHAEL HEDGE; GETTY IMAGES. ILLUSTRATION: ANDREA MANZATI AT SYNERGY ART

Ice, ice, baby! Inadequate sleep
means that your skin hasn’t had
sufficient time to recuperate. This
is particularly apparent over areas
of naturally thin skin (think under
your eyes). Applying anything cold
to the area will help—cold spoons,
cucumber slices, teabags, etc.

Is there something I can do
without raiding the work kitchen?

Move. Anything that gets your
pulse racing will boost your
circulation and revitalise dull,
sallow, sleep-deprived skin.

DOUBLE-LEG
CLIMBER

UP-DOWN
DOG FLOW

BODY-WEIGHT
SQUAT

Jumping both feet
forwards from a push-up
position is tough; drilling
this portion of the move
will make your burpees
more fluid, says Spinello,
who advises working in
40-second bursts. Hop
both feet just behind
your hands with a wide
stance, then jump back
into a plank.

This will give you a feel
for the required body
positions. Push up
into a downward dog,
which mimics your high
hip position after the
double-leg jump. Then
lower your hips and raise
your chest for the up
dog: this is your postchest-to-floor position,
explains Spinello.

Leg strength can limit
your burpee performance.
“Start with sets of 20,
with 30 seconds’ rest in
between, adding more
as it gets easier,” says
Spinello. Sink your hips
until they’re in line with
your knees. Work these
moves into your routine
and those burpees will
be a breeze.

How about something
a bit, erm, easier?

AM I NORMAL?
Purchasing a concealer that
matches your skintone can be
a lifesaver. When used correctly,
it can almost completely hide
dark circles under your eyes.

Got it! TBH, even after
seven hours’ sleep, I sometimes
look a bit worse for wear.

Consider buying a silk pillowcase.
While it might sound indulgent,
pressing your face against cotton
for several hours a night causes
friction that can aggravate skin.
And who knows? It might even
help you sleep better, too.

Sreedhar Krishna,
consultant dermatologist at
Skindoc; skindoc.uk

WHY DO I SWEAT
SO PROFUSELY,
EVEN WHEN
I’VE FINISHED
EXERCISING?

Sweat isn’t a bad thing: it’s a normal
function of temperature regulation.
It can even be a sign of fitness.
“Regular training can improve the
body’s ability to keep itself cool
during exercise. You may sweat
more or start sweating sooner
in the workout,” says exercise
physiologist Tom Cowan. “Although
numerous factors influence sweat
rate, there is no one answer.” If
pre-office sweats are a problem for
you, you might want to reduce the
intensity of your workouts on days
when you need to clean up quickly,
focusing on strength work instead
of HIIT. Next, invest in moisturewicking, lightweight clothing, too,
or train outdoors, where sweat can
evaporate more quickly. Most of all,
be sure to remember your trusty
water bottle; dehydration is not
a good look either.

MH WORLD

B E L LY O F F

DAVID ANDRE BRITZ

AS A NUMBERS GUY, DAVID BRITZ WAS ABLE
TO DISTILL HIS TRANSFORMATION DOWN TO
THE MOST IMPORTANT DIGITS. HERE’S HOW
HE ARRIVED AT A WINNING FORMULA.

THE WAKE-UP CALL
In 2022, Britz headed to CrossFit
Kyalami to test his mettle. Lockdown
had prevented him from hitting up
the Box for 18 months and from the
moment he notched his first rep he
knew something was off. “I immediately
felt how my overall fitness level had
dropped because of the extra fat I had
accumulated,” he says. “I couldn’t
perform pull-ups the same way.” In short,
he had certainly gained strength, but
those massive gains were completely
offset by his extra “luggage”.

THE CHANGE

BEFORE

AFTER

First step: respect the science. As
a biokineticist, Britz was equipped with
the knowledge he needed to precision
engineer his transformation. He
calculated an appropriate rate of fat loss
per week (between 0.5 to 1 percent) and
shot for this incremental target.
Second step: track your progress.
“I had mandatory weigh-ins three times
per week to make sure I was trending in
the right direction,” says Britz. “I also

tracked my calories using a food scale and
spreadsheet on my phone.” Third step:
embrace cardio. At heart, he’s a numbers
guy, so he set himself a target of notching
7 000 steps per day to dial up the burn.

THE FITNESS
When it comes to his sweat sessions,
Britz is a machine. He clocks in up to six
bodybuilding sessions per week, three
CrossFit workouts and a 5km walk on the
weekends with his partner and pup. But
he credits his trio of HIIT stints as
a major catalyst for his transformation.
Former cover guys Jason and Richard
Smith, who run the CrossFit Kyalami
box, along with the other warriors at
the gym, helped provide support and
encouragement from day one.

THE REWARD
Britz’ transformation opened the door to
new opportunities; namely, taking part
in bodybuilding shows—an experience
that had been a lifelong goal for the
fitness fanatic. Hitting his targets has
also bolstered his confidence: “I’ve
learned to trust the process,” he says.
Bonus: he’s able to push harder even
during the most intense workouts. He’s
certain any guy can emulate his rig
reboot. “You’ve just got to take steps to
make the process as easy and enjoyable as
possible,” says Britz. “You’ll find it easier
to stick to your new lifestyle, and the fat
will just melt away.”

HAVE YOUR OWN TRANSFORMATION STORY? EMAIL US AT CONTACT@MH.CO.ZA
MAR/APR 2024

MH.CO.ZA

WORDS BY KIERAN LEGG. IMAGES SUPPLIED

SIMPLE
SCIENCE

THERE’S AN IRONY TO DAVID Britz’
weight gain. For most of his life, he’s
struggled to pack on the kilos. “I always
considered myself a hard gainer,” he
admits. In other words, despite attempts
to tack meat onto his skinny frame, he
always seemed to fall short on his macros.
So he ramped up his eating, tucking
away massive platefuls of calorie-rich
feasts. The goal was to maximise muscle
gain, but his daily buffet was leading to
more padding than power. Here’s how
he tweaked his approach to forge the
physique you see here.

AGE: 32
OCCUPATION: Biokineticist
LOCATION: Woodmead, Sandton
HEIGHT: 168cm
WEIGHT (BEFORE): 87kg
WEIGHT (AFTER): 67kg

MH WORLD

FUN WITH POLLING

PSYCHED ABOUT...
THOUGHTS ON
HIGH INTENSITY
INTERVAL
TRAINING?
IT’S THE BEST:

30%

I LIKE IT:

MID:

OVERHYPED:

30%

30%
10%

Want to HIIT back at
depression this year?
A new study on page 31
shows you how you can
train yourself happier.

BEDTIME RITUAL:

53%

SOMETIMES:

41%

ARE YOU SUPPLEMENTING
PROBIOTICS?

NOPE:

On page 36, find out if it’s time to put the “Stop, Drop and Scroll”
nighttime routine to bed once and for all.

YEP

I GET ‘EM
NATURAL

PROBIWHAT?

29%

32%

39%

We’re not one to microbe manage your
health, but page 32 shows you what’s
supp with these next-gen top-ups.

HOW OFTEN DO YOU
PROCRASTINATE?
NOPE. I’M A MACHINE: 3%
ALL THE TIME: 16%
I’LL GET BACK TO YOU TOMORROW: 33%

Need motivation? Create a reward
system. Research has found that
we’re far more productive when
there’s light at the end of the tunnel.

DO YOU STICK TO
A GROOMING ROUTINE?

LIKE
CLOCKWORK:

45%

IF I
REMEMBER:

32%

DO SHOWERS
COUNT?:

13%

Discover exactly why you might not
want your stress levels to be higher
than Snoop Dogg on page 28.

NADA:

10%

THROUGH THE ROOF: 18%
PRETTY HIGH: 24%
MANAGEABLE: 38%
IT’S CHILLED, BRO: 20%

There’s always groom to improve your routine. Try the
lazy man’s guide to a five-minute makeover on page 46.

HAVE YOUR SAY: VOTE IN THE NEXT POLLS ON X @MENSHEALTHZA
MAR/APR 2024

HOW ARE YOUR
STRESS LEVELS?

MH.CO.ZA

IMAGES BY GETTY IMAGES, SUPPLIED.

SOMETIMES: 48%

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

WORDS BY KIERAN LEGG
PHOTOGRAPHS BY BYRON KEULEMANS

FA S T FA C T S

CHESLIN
KOLBE
SPRINGBOK WING
30 YEARS OLD
1.70M • 74KG
IG @CHESLINKOLBE

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

MAR/APR 2024

MH.CO.ZA

COVER GUY

Draped in his country’s flag, Cheslin Kolbe
grins as he brandishes the Webb Ellis Cup. The
coveted prize sparkles in the light of a hundred
camera flashes. He’s elated and relieved, but it
also feels unreal. The Springboks (and Kolbe)
have made history at the Stade de France,
becoming one of just two nations to win the
World Cup in back-to-back tournaments.
n incredible feat that
for many minutes, of
many games, seemed
almost impossible.
From the first
matches in the group
stages until that final
bout, the Springboks
were forced to dig
deep to snatch victory
from the jaws of
an always looming
defeat. “It felt like we were fighting for
our lives every time we went out there,”
says Kolbe, citing nail-biters against
France, England and eventually New
Zealand, where a single point separated
the Bokke from heartbreak.
That sort of relentless tenacity
requires serious mental resilience
and the Springboks, as a team, had
it in spades. But this big-match
temperament doesn’t come easy,
something Kolbe knows all too well.
Just months before the wing would
re-cement his name in the history
books, the 30-year-old was considering
calling it quits on his career… for good.
“It’s crazy to think about now, but
I was getting ready to retire,” admits
Kolbe. After suffering a string of
debilitating injuries—a broken thumb,
torn hamstring, a twisted ankle—he’d
spent more time on the sidelines
than on the pitch. His confidence was
crushed: “It felt like my body was falling
apart… I couldn’t understand why this

was happening to me,” he says.
However, at the back of his mind,
there was always a voice urging him to
fight. Instead of throwing in the towel,
he embraced these new challenges to
rise from the ashes stronger than ever.

AGA I N ST
THE ODDS
Kolbe is used to people doubting him.
It’s been happening since he was a kid.
“Due to my size and stature, there were
tons of people who thought I’d never cut
it as a rugby player,” he says. Back then,
coaches were looking for the traditional
archetype: literal giants who could
dominate the pitch with raw physicality
alone. Kolbe didn’t fit the mould, but
that never deterred him. “I think it
definitely motivated me,” he says.
“I know my purpose and what I want
to achieve… It was always going to be
up to me.” The dream of becoming
a sports star first took root during
touch rugby games on the streets of
Cape Town’s Kraaifontein. In a way,
these pickup sessions represented an
antidote to the “darker elements” of the
neighbourhood. Kolbe recalls a closeknit community, but also rampant drug
use, alcoholism and gang violence.
It wasn’t uncommon for his touch rugby
games to be interrupted (and brought
to an end) by a rattle of gunfire. But he
was fortunate, he admits, to have two
strong role models in his mother and
father. “They weren’t just role models to

me, but to the community as a whole,”
says Kolbe. His dad, Andrew, had
been a promising rugby talent and his
mentorship has been invaluable to his
son’s success.
“In our household, respect and
discipline were paramount,” adds Kolbe.
“But my father would always remind
me to make use of every opportunity
I’m given.” In an area like Kraaifontein,
chances to break out are rare and you
have little margin for error, he says.
“But my parents went the extra mile for
[me and my sister] to make sure we had
every opportunity possible,” he says.
“It was down to me to follow through.”
What Kolbe lacked in size, he made
up for in speed, skill and tenacity. Even
at a young age, it was clear that Kolbe
possessed the sort of dynamism that
could win matches capable of exploiting
the smallest gaps in seemingly
impenetrable defenses and finishing
with clinical precision. Yes, there were
plenty of coaches who still wrote him
off, but others—those with their fingers
on the pulse of a constantly evolving
sport—were taking notice.

y 2012, he broke onto the
professional scene, making
his first-class provincial
debut for Western Province
during the Vodacom Cup.
He’d go on to notch a string
of impressive performances;
notably, helping his side win
the Currie Cup in 2014. But he
wasn’t without his naysayers.
His size remained a bone of
contention: if he missed
a tackle, it was because he was too small.
If he held his ground and managed to
bring down a hulking Goliath, well, he
was just lucky. “It definitely got to me
sometimes,” he admits. “But over the
years, the teams I’ve been a part of
and the coaches who believed in me,
I started building the confidence to play
my own game… I also learned that it was
important to enjoy myself out there.”
That signature style eventually
landed him a spot on the Springboks in
2018, and a year later he scored a crucial

try to secure a World Cup victory.
Laughing, he says he’s sure that “the
naysayers” might still find something to
complain about. However, we think his
record speaks for itself.

HEADSTRONG
“I’ve been meditating my whole life,”
says Kolbe. “But the funny thing is
I didn’t know I was doing it until much
later.” Whether it’s before a big game or
during a hectic training week, the rugby
MAR/APR 2024

MH.CO.ZA

player takes regular breaks to shut his
eyes, catch a few deep breaths and clear
his head. It helps dial down the noise
and saves him from getting caught up
in negative thought patterns. In short,
it’s been his saving grace in times of
adversity. But it’s just one of many
powerful mental tricks in his toolkit.
“I think what’s also helped me
immensely is reaching out to others,”
he says. “Whether it’s my coaches,
ex-players or my teammates, I really

“
Over the years I started
building the confidence to play

my own game… I also learned
that it was important to
enjoy myself out there.

value their feedback. In tough times,
their support has helped me feel like
I’m not alone, and it’s given me the
blueprint to deal with these situations.”
However, when a string of injuries
threatened to put a premature end to his
rugby career, not even these safeguards
could save him from running off the
rails… at least initially. It was 2022, and
he had just recently joined the French
rugby side Toulon after a successful
four-year stint at Toulouse. But hopes

of a strong start were dashed after he
was dealt blow after blow, suffering
serious injuries that left him sidelined
for months at a time. “I’d manage to
play two or three games and then suffer
another one,” he says. “After some time
it felt like my body was giving up on me.”
Kolbe had always been strict about
leaving work at the “gate” after his
training sessions or games, but the
slew of injuries was eroding his
mental resilience. “Those doubts were

following me everywhere,” he admits.
“I would be at home and couldn’t stop
brooding… I just couldn’t switch off.”
After suffering another injury, he
was called in by the club’s president
and asked, not quite politely, if he could
simply just leave the team. “I’ve never
been in that position before, you know,
just being told, ‘Hey, we don’t want
you anymore’,” he says. “I mean,
I understand their POV, they were
paying me and I wasn’t playing… but

still, it felt like a serious knock.”
Slowly, the world began inching
closer and closer to the Rugby World
Cup, and amidst his daily struggles,
Kolbe began to worry whether he could
make the cut for SA’s squad. He’d played
an instrumental role in helping the
Springboks bring home the glory in
the 2019 iteration of the tournament,
but recently, well, he’d barely played
rugby at all. That’s when thoughts of
retirement were at their strongest,
the points in time where self-doubt
and an inability to overcome his
injuries converged to form a seemingly
immovable obstacle.
But instead of wallowing in these
negative thoughts, he decided to pick
up the phone. He spoke to the Boks’
coaching team, laid out his struggles
and then asked if he was still part of
their plans. “They told me: ‘Yes, so
hang in there, stay in the fight and push
through it’,” says Kolbe.
It took plenty of courage for the sports
star to humble himself like this, but that
phone call was a galvanising moment.
With a glimmer of hope that he could
still represent his nation in the World
Cup, he started training twice as hard,
slowly reforging his body and mind.
There would be redemption for
Kolbe, too, long before his feats at the
World Cup. Just months after he was
asked to step down from his club, he
helped Toulon to a decisive victory
against the Glasgow Warriors in the
Challenge Cup final. Kolbe was named
man of the match.

B L A Z E O F G LO RY
It’s the 73rd minute of the 2023 World
Cup final. The Springboks are holding
strong against a relentless All-Blacks
attack. Despite being down a man due
to a red card early in the first half, New
Zealand is constantly threatening
to break through SA’s lines to crush
the nation’s hopes of a much-needed
victory. NZ is on the attack again,
gaps are opening up in South Africa’s
defense, a pass is thrown and then…
disaster… “It was such a big mistake,”
admits Kolbe as he reflects on the
moment the ball hit his hand and was

deemed a deliberate slap down. His
stomach sinks before the referee can
even fish out the yellow card. He looks
at the clock, he knows he’s not going
back out on the field.
“In that moment I felt like I let the
whole nation down,” he says.
Walking off to the bench, Kolbe sits
down and pulls his shirt over his face.
Under the fabric, his mind is running
at full speed. He’s imagining the fingers
that will be pointed his way if the
Springboks don’t emerge victorious.
He’s thinking of all the difficult games
the team has survived only for him to
throw it all away in the final minutes.
He’s crying, but he’s also praying
that his teammates can hold strong,
which they do.
Kolbe doesn’t hear the final whistle,
he’s still bundled up in his cocoon of
quiet contemplation. There’s a tap on
his shoulder and he emerges to see
his coach.
“He says to me, ‘The game is done’,
and I look to see my team celebrating,”
he says. In an instant, his inner turmoil
is replaced with a flood of relief and
then jubilation. For Kolbe, that finale
perfectly illustrates the up-and-down
nature of the sport: “You have so many
highs and so many lows… You just have
to learn to go with the flow.”
The journey to his second World Cup
victory has been a redemption arc for
the tenacious player, a process that has
helped him tap into higher levels of
mental fortitude than ever before. He
began the year with plans of retiring
only to finish in a blaze of glory, a stark
reminder that mind always trumps
matter—no matter the odds. And his
newfound resilience will serve him well
in the coming years. Kolbe has recently
joined Tokyo Sungoliath in the Japan
Rugby League, a move that has seen
him bid farewell to France after a sevenyear-long stint in the country. It’s also
the first time since his move to Europe
that he’ll be living without his wife
and three children. “They’ve been my
support network, and I have to learn to
adjust,” he says. “But I always remember
that I do this for them, it’s bigger than
me—I know my purpose.”

Pre-match hype song?
Whatever the big hit
is at the moment.
Exercise that kills
you every time?
The Airbike... not a fan.
Best way to unwind
when you have time off?
Playing a round of
golf or spending time
with my family.
Hitting the gym or
heading outdoors?
The gym for sure, I like
getting a good pump.
Go-to cheat meal?
I have a sweet tooth,
so any kind of chocolate
will do.
Sport you would’ve
played if it weren’t
for rugby?
Athletics.
Favourite Pastime?
Cars. Working on them,
racing them or just
cruising around in them.

“
You have so
many highs and so

many lows. You just
have to learn to go
with the flow.

W H E R E S T R E N G T H M AT T E R S M O S T

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

ADOBE STOCK

BY ANDREW ZALESKI

MAR/APR 2024

MH.CO.ZA

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

CORTISOL TRUTHS

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

M H H E A LT H

MIND

CORTISOL ALMOST-TRUTHS
“The purpose of cortisol is to maintain sort
of an equilibrium in people’s body,” says Dr.
Adrian Sandra Dobs, a professor of medicine
and oncology at the Johns Hopkins University
School of Medicine. The right amount of the
hormone helps your body do many different jobs.
Various TikTok influencers who talk cortisol
claim that changes
they have made have
balanced their levels of
the hormone, keeping
them from being too
high or too low. They

THE CORTISOL

ROLLER COASTER

argue that correcting
imbalances—using
tactics like drinking
more water, eating
carbs only with other
foods and following
them on TikTok, as one

Many things affect cortisol,
says Dr. Raza Sagarwala at
Vanderbilt University Medical
Center. So a single test may
not tell you much. See what
moves it up (red) and down
(green) below.

recommends—can
anxiety, more energy
and clearer skin.
The idea of balance

COFFEE, IF YOU
DON’T DRINK IT
REGULARLY
ACUTE STRESS
INFECTIONS AND
SERIOUS INJURIES

potentially get seven

abdominal obesity and a red, ruddy face coloring,

different results.”

we’ll look for reasons and measure cortisol

That makes it an

levels,” she says. That could indicate Cushing’s

easy scapegoat for

syndrome, in which there is consistently too

health issues that

much cortisol in the body, sometimes due to

can’t be explained

a pituitary tumor. (On the opposite end, damage

otherwise. (One

to the adrenal glands can cause Addison’s disease,

Health in Akron, who

TikTok even features

in which you produce too little of the hormone and

goes by Hormone Guru

a 20-something woman

feel tired and run down.)

on TikTok. But blaming

confidently stating

isn’t totally wrong, says
Dr. Tara Scotthe medical
director of Forum

cortisol levels for every
problem isn’t totally
right, either, the experts
we talked to say. Anyone
who claims in a TikTok
to have cured their high
or low levels of cortisol
is probably going off
conjecture. You can’t
feel cortisol. There’s
truly no way of knowing

CONSISTENT,
QUALITY SLEEP
(7 TO 9 HOURS)
MEDITATION,
EVEN AS SHORT
AS 10 MINUTES,
3 TIMES A WEEK
HAVING YOUR
DOG NEARBY
WHEN YOU’RE
STRESSED

whether your levels are

It’s not clear how bad it truly is when cortisol

that corralling her

levels hit the high-normal range (since they

cortisol is the reason

might be there at one moment but not the next).

behind her finally

It may depend on how long they stay high, which

having a jawline and

you don’t really have a way of knowing.

visible abs.) Because

But it is clear that if you’re doing things that

people are individual

aren’t good for your body—habits also associated

systems, not general

with cortisol elevations, like experiencing

rules, there could be

chronic stress and not sleeping enough—then

many other reasons

you should find ways to deal with those issues

to explain weight gain,

regardless of how many micrograms per decilitre

fatigue, irritability or

your cortisol changes.

poor sleeping habits.

The smart play: worry less about this hormone

high or low without a

and worry more about your lifestyle choices. You

medical test to analyse
cortisol, the results are hard to interpret.

LEGIT CORTISOL CONCERNS

don’t need a cortisol test to know if you’re stressed

The trouble with the blanket “cortisol is my

“It depends on the person, it depends on the time

problem” message comes down to the nuanced

or off-kilter sleeping patterns, get it checked out by

of day, it depends on what medications they take,”

nature of the hormone. “Just having high cortisol

a doctor. “There’s so much junk out there,” Dobs

says Dr. Dobs. “So a random, one-time-only test is

isn’t a disease state,” says Dobs. Your levels aren’t

says. “Cortisol’s natural biological response is

not very informative.” Cortisol is so fickle,

necessarily a medical issue until they rise or drop

good and healthy, and we should sort of let it do its

Dr. Scott adds, that “you could do a cortisol test

past normal parameters and become legitimately

thing.” But if you feel your life is out of balance, it’s

every single day for seven days and you could

too high or too low. “If someone comes in with

worth spending some energy on reshuffling things.

blood, urine or saliva. And even if you test your

MAR/APR 2024

MH.CO.ZA

or if you’re carrying too much extra weight.
And if you’re wrestling with an issue like acne

GETTY IMAGES

lead to better sleep, less

M H H E A LT H

SCORE A NEW
FEEL GOOD HIIT

BODY & MIND

hard to quantify. Exercise has been
used to treat those suffering from
clinical anxiety, and a Harvard
study suggested that increases in
activity levels can slash our odds of
depression by more than a quarter
—but how does a CrossFit WOD,

A RECENT STUDY SUGGESTS INTENSE TRAINING
CAN BE MORE EFFECTIVE THAN BOTH THERAPY
AND MEDS IN BOLSTERING MENTAL WELLBEING.
IF LIFE IS WEIGHING HEAVY, READ ON.

say, compare with conventional
medical interventions?
A new analysis of 1 039 trials by
researchers at the University of
South Australia has finally put
a figure on training’s mental health

WORDS: YO ZUSHI. PHOTOGRAPHY: GETTY IMAGES; PHILIP HAYNES; *SOURCES: COVENTRY UNIVERSITY; MUSIC, HEALTH AND WELLBEING; ENVIRONMENTAL HEALTH

benefits. According to the study’s
THE IDEA THAT A SOLID

lead author, hitting the gym can

WORKOUT can benefit your mind

be 1.5 times more effective than

is nothing new: even Siddhartha

cognitive behavioural therapy

Gautama, better known as the

or even medication. What’s

Buddha, exhorted his followers

more, high-intensity activity

to “keep the body in good health…

in shorter bursts was found to

Otherwise, we shall not be able to

be most effective in reducing

trim the lamp of wisdom and keep

symptoms of depression, anxiety

our mind strong and clear”. Though

and psychological distress,

many of us have long intuited

suggesting that tackling a gritty

the value of physical activity in

15-minute dumbbell circuit could

maintaining our mental health,

be more constructive than yoga

its psychological effects have been

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

IT’S OFFICIAL:
EXERCISE TRUMPS
THE COUCH

EXTRA
SHOTS

Take the
moodboosting
effects up
a notch.

ii.

iii.

ESPRESSO
DELIVERY

BEAT THE
BLUES

BRIGHT
IDEA

A study* of 13 men found
caffeine could improve
exercise motivation. By
increasing “readiness to
invest effort” and reducing
perceived exertion, it
helped athletes stick with
their workouts for longer.

MAR/APR 2024

Working out to midto fast-paced tracks
can improve mood and
performance, distracting
you from fatigue while
benefiting serotonin levels*.
For a spin sesh, the sweet
spot is 125bpm to 140bpm.

MH.CO.ZA

Low exposure to sunlight
can impair cognitive
performance and impede
serotonin regulation. Train
outside when the weather’s
warm: even on cloudy days,
the light outside exceeds
lux levels found indoors*.

M H H E A LT H

BODY

P R O B I OT I C S

P R E B I OT I C S

THE INSIDE TRACT

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

R1.35
Trillion

Billion

The estimated value of
the probiotics market in
2023, up from R970bn in
2018. Quite an appetite
for better health.

FUNCTION

Also known as “good” bacteria, probiotics
are microorganisms, many of which
already live in our bodies. Different types
offer different health benefits.

Prebiotics are plant fibres that move
through your gut undigested and act as
food for these “good” bacteria. They fuel
probiotic growth, basically.

WEIGHT LOSS

These might prove useful in any fat-loss
plan. A Canadian study* found that yoghurt
containing certain lactobacillus bacteria
can reduce body fat by 4% in six weeks.

Research* into children with obesity found
that adding prebiotic fibre supplements to
their diets helped reduce annual weight
gain, compared with a placebo group.

SHOPPING LIST

Sauerkraut

Kombucha

Miso paste

Gherkins

MIND

Probiotics help you metabolise nutrients
that synthesise hormones in the gut,
including mood-balancing serotonin,
a 2020 study* from Italy concluded.

Jerusalem
Artichoke

Oats

Garlic

Volunteers in a University of Oxford study
took prebiotics or a placebo for three weeks.
The former group showed stark drops in
levels of the stress hormone cortisol.

TOTAL HEALTH

Australian research* suggests that
probiotics can reduce your blood
pressure and levels of LDL cholesterol,
both of which affect heart-attack risk.

THE MH
VERDICT

Flaxseeds

A separate Australian study* has linked
prebiotic intake to a host of benefits,
including improved immune function
and a lower risk of heart disease.

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

MAR/APR 2024

MH.CO.ZA

WORDS: BEN WELCH. PHOTOGRAPHY: ROWAN FEE; JOBE LAWRENSON; LUCKY IF SHARP; STUDIO 33; GETTY IMAGES. ILLUSTRATION: BARRY DOWNARD. *SOURCES:
UNIVERSITY OF MANITOBA; AMERICAN GASTROENTEROLOGICAL ASSOCIATION; SAPIENZA UNIVERSITY OF ROME; GRIFFITH UNIVERSITY; MONASH UNIVERSITY

The value the prebiotics
market is expected to
reach by 2025. Big bucks,
but still playing catch-up
with OG yoghurt shots.

Gut a
problem?
Find your way back to gut
health with Rawbiotics.
When nature gives you probiotics, don’t
let the natural enzymes, lactic acid and
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Available online and through health stores,
pharmacies and major retailers nationwide.

M H H E A LT H

MIND & BODY

A SLEEP RECOVERY SPECIALIST’S GUIDE TO…

SUPERIOR SLUMBER
THERE’S NO MAGIC CURE FOR YOUR SLEEP STRUGGLES.
IT’S TIME TO PUT IN SOME SERIOUS REPS FOR YOUR
REST. SLEEP RECOVERY SPECIALIST BARRY BRIDGES
SHOWS YOU HOW—IN JUST FIVE STEPS.

“IF YOU’RE ONLY
THINKING ABOUT sleep in the
hour before you go to bed—it’s too
late,” says Barry Bridges. He’s
a qualified sleep recovery specialist
who coaches guys on how to upgrade
their shuteye itineraries, helping
them snag the sort of quality dozing
time that regenerates and bolsters
mental resilience. Research has
shown that poor sleep (or lack of
shuteye) can have a knock-on effect
on your emotional well-being,
ramp up your stress levels and
even cause you to gain weight. So,
if you’re struggling to snag your
prescribed eight hours under the
covers, revamping your approach
could be one of your most important
steps you take for your health this
year. “You have to build recovery
strategies to prepare for better sleep
in the evening,” says Bridges.

01. ENSURE YOU TAKE
“RECHARGE” BREAKS
The key to securing better shuteye
is understanding your ultradian
rhythms, says Bridges. Simply
put, this pattern is a series of
bodily cycles that take place
day. You’ll want to get in sync with
this rhythm, adopting a workflow
that plays into your natural work
and rest cycles. “We have a peak
performance drive for every

YOU CAN TRAIN
FOR ANYTHING,
EVEN BETTER
DOZING

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

MAR/APR 2024

MH.CO.ZA

WORDS: KIERAN LEGG. PHOTOGRAPHY: PETER CROWTHER AT DEBUT ART (BED); JOBE LAWRENSON (BOOK); IMAGE SUPPLIED

during the course of a 24-hour

ASK THE SLEEP EXPERT

you want to take a 20-minute break,
but two to five minutes is fine,

“How much
sleep do
I really
need?”

too.” These scheduled moments
can involve anything that’s not
related to work: listening to music,
taking a bathroom break, filling
up your water bottle or chatting to
a colleague about next weekend’s
rugby test.

02. FOLLOW THE 10K RULE
Getting sunlight is fundamental
to a good night’s rest, says Bridges.
Snagging that golden glow at the
right times will spark the release of

WELL-TIMED BRAIN
DUMPS CAN SET
YOU UP FOR
SERENE SHUTEYE

serotonin to get your motor running
and your mood stabilised. But
this sunlight soak-up also ramps
the production of melatonin, the

an hour or two before bed, devote

or protein oats. “A high-protein

hormone responsible for your sleep-

this scribbling session to noting

breakfast contains important

wake cycle. Ultimately, you want to

down all the positive thoughts

amino acids that help with

snag between 5 to 30 minutes of the

bouncing around in your noggin.

serotonin production and improve

good stuff, but not just any sunlight

“Taking time to declutter your head

sleep quality,” adds Bridges.

will do. “You’ll want to expose

while you’re awake is crucial to

yourself to around 1 000 lux in the

your sleep recovery strategy,” says

05. LEAN INTO STRESS

morning and 10 000 lux at midday,”

Bridges. Research has shown that

Or more accurately: pinpoint the

says Bridges. Lux is a measurement

this practice might not just yield

source of your stress. It’ll come as

of light intensity and any amount

better shuteye, but can help ward

no surprise that adrenaline and

below 1 000 won’t have an effect.

off depression and lead to long-term

cortisol, the debilitating cocktail

(That’s why recent research has

benefits for your overall mood.

of hormones you know as stress,
can wreck your sleep schedule.

debunked claims that solely the blue
light from your phone’s screen can

04. EAT YOURSELF SLEEPY

However, with some introspection,

stop you from falling asleep.) You

“Eating breakfast helps release

you can start to get a handle on this

can use an app like LUX Light Meter

serotonin,” says Bridges. This is

manic mixer helping you build

(available on iOS and Android) to

your mood-regulating hormone and

up a buffer against possible sleep

measure this important metric.

getting a healthy supply will help

problems. Bridges recommends

Once you’ve mapped out the best

you stay sane under pressure. It also

asking questions like: “Are you just

spots, schedule regular time under

plays a crucial role in modulating

responding to stress around you?

the rays to build a strong foundation

sleep. “But to get the maximum

Are you afraid of conflict? Could

for your resting hours.

benefits, you need to get the timing

your stress be tied to gut health?”

right.” He recommends tucking

There are a range of causes, so

03. PENCIL IN BRAIN DUMPS

into your first meal an hour or two

working methodically backwards

Ever hit the hay only to find yourself

after you wake up. “Your internal

until you find the cause could help

mulling over the events of the

organs—especially the pancreas—

you start working on this shuteye

day? When your brain is cluttered

take a couple hours before they’re

saboteur. One effective strategy?

with thoughts—both positive and

read to absorb carbs.” Ideally, you’ll

Lean into it. Embracing stressful

negative—it can be difficult to fall

want to eat after you exercise and

situations will usually reward you

asleep, warns Bridges. But there is

snag some sunlight, and it’s best to

with a shot of dopamine, the feel-

a quick fix: the brain dump. “You’re

feast on high-protein fare like

good hormone that’ll keep you

basically unloading everything

eggs, muscle-building shakes

in a positive space.

on your mind,” he says. “And like
every other part about your sleep
recovery plan, it’s all about timing.”
In the morning, grab a pen and
crack open a journal—it’s time to
“dump” all the negative thoughts
in your head onto the page. Then,

THE EXPERT BARRY BRIDGES
He’s a sleep recovery specialist who has
helped countless guys rein in their restless
nights. To book a free session (or download
his free sleep recovery guide) head over to
successfulsleeper.com/free-resources/

MAR/APR 2024

MH.CO.ZA

hile it’s true that
8 hours falls within
the guidelines of 7-9
hours recommended
for adults 18-64
years old, this is not a one-sizefits-all number. Throughout our
lives, both our sleep needs (the
amount of sleep we need to get
to function at our best) and our
sleep timing (when our bodies
naturally choose to go to sleep
and wake up) ebb and flow.
The guidelines for adults
18-64 years old are between
7 and 9 hours. Finally, as we
get older our sleep changes
once again, with our sleep
timing beginning to shift
earlier. Older individuals
may also struggle more to
fall asleep or to stay asleep.
Across all ages though, one
thing remains constant: our
sleep falls somewhere within
a range. The amount of sleep
everyone needs varies from
person to person. You might
be fine with 7 hours but your
best friend needs 9 hours.
It also changes throughout
your life based on your
training, health and stress.
Sleep time changes seasonally.
But before you automatically
go, “Oh, I’m definitely
a naturally short sleeper”, think
to yourself: am I functioning
at my best or would I be even
better with a bit more sleep?
www.sleepscience.co.za

MIND
W H AT H A P P E N S W H E N . . .

…I USE MY
PHONE IN BED?

HYPED MAN
Your under-covers
Twitter habit is not solely
to blame, however: it’s
the overall level of light
entering your eyes that
counts, says Professor
Brown. Swapping your

THUMBING THROUGH REELS AND CHECKING EMAILS
AT 11PM IS BAD FOR MORE THAN YOUR MENTAL
WELLBEING. WE SCROLL OVER THE FACTS.

01
COLOUR THEORY
You might have heard of
the short wavelength
“blue light” emitted by
screens, which mimics
daylight and triggers our
brains to suppress sleep
hormone production.
But the truth is a little
more complex: our
electronic devices emit
a mix of wavelengths—
”with peaks in red, green
and blue parts of the
spectrum”—the latter
two of which you want
to minimise after dark,
says Timothy Brown,
a professor at the
University of Manchester.

POOR START

B
L A
PN
I G

An estimated two in five
of us grab our phone
within five minutes of
waking up. One study*
even linked frequent
phone-checking with
a higher morning cortisol
response: that is, the
natural rise in the stress
hormone on waking.
Early-morning exposure
to anxiety-provoking
material such as the news
(or your office group
chat) certainly won’t help.
Got an iPhone? Block
your apps until 8am.

POWER DOWN

DIM VIEW
Too much nighttime light
will do more than just
make you drowsy in
your morning meeting.
An animal study
by scientists in the
Netherlands suggested
that exposure to blue light
before sleep might disrupt
blood-sugar levels and
cause next-day cravings
for carbs and sweets. Ever
fall asleep with YouTube
still flickering? Even low
light exposure can affect
heart health and raise
your risk of insulin
resistance, found
Northwestern University.

phone for the TV or
reading under a bright
overhead light won’t
necessarily help you
switch off. But
phones do have
a unique downside:
the unpredictability
of pinging notifications
and interactions online
can shift your brain
into a state of hypervigilance in which you’re
perpetually ready to
respond to messages—
far from ideal at 11pm
on a Sunday evening.

Z ZZZZZ

DIAL DOWN YOUR
SCREEN TIME AND
REBOOT YOUR BRAIN

MAR/APR 2024

MH.CO.ZA

If WhatsApp-free
evenings don’t work for
you, start by switching
off at 9pm. “The last hour
before bed might be the
most important bit,”
says Professor Brown.
Research suggests
there’s variability
between people in terms
of disruptive effects of
evening light, he adds.
So keep your screens as
dim as you can at night,
whether you’re texting
or writing reports. Getting
more sunlight outdoors in
the day can also help
reset your sensitivity.
Try to pocket your
phone for that, too.

WORDS: SCARLETT WRENCH. ILLUSTRATION: PETER GRUNDY. *SOURCE: COMPUTERS IN HUMAN BEHAVIOR

M H H E A LT H

7 UNFORTUNATE
(BUT TOTALLY FIXABLE!)
THINGS THAT CAN

HAPPEN TO
YOUR JUNK

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

BALLS HURT

WHAT IT PROBABLY ISN’T:
Testicular cancer. That’s usually
painless, says Dr. Jamin V. Brahmbhatt,

YOU CAN’T GET IT UP
(OR KEEP IT UP)

WHAT IT COULD BE:

a urologist at Orlando Health. That’s

Blue balls. Infection or inflammation. Kidney

a monthly testicular self-examination to

WHAT IT COULD BE:

stones. Hernia. All of these can irritate the

search for swelling or lumps,

Erectile dysfunction, a pattern of not being able

nerves that lead to your testicles and leave

which are telltale signs.

to get or maintain enough of an erection to have

why you should do

you with a dull ache. But if your balls hurt

satisfying sex. It affects a third of men, maybe even

and feel full, it could be a varicocele—an

WHEN TO SEE A DOC:

enlargement of veins there. That’s treatable

Any testicular pain should warrant

with anti-inflammatory meds, tighter

a visit to a doctor. And if it’s sudden

underwear or sometimes outpatient surgery

and severe, hurry. This can be

to clip the vein shut. Sometimes testicular

a symptom of testicular torsion—

pain isn’t caused by just one thing, so don’t

“when the spermatic cord that attaches

be frustrated if you see a doc and they can’t

the testicle to the body becomes

to have ED as those who don’t have trouble with

tell for sure what’s causing it. They should be

twisted and cuts off

blood sugar. Men with obesity have a 50 percent

able to treat the symptoms, though, often

the flow of blood to the testicle,”

increase in ED rates. You get it. When the rest of

with heat or cold.

says Dr. Michael P. Zahalsky.

your body suffers, your stuff does, too.

MAR/APR 2024

more. Many factors contribute to the condition, and

MH.CO.ZA

your basic health is a huge one. Nearly half of guys
with coronary artery disease have ED. Thirty-five
percent of men with hypertension are affected.
Guys over age 50 with diabetes are twice as likely
GETTY IMAGES

1. YOUR

M H H E A LT H

4.
WHITE, YELLOW
OR GREEN

WHEN TO SEE A DOC:
If you notice ED happening frequently
and can’t think of a mental reason why
you’d be having trouble getting hard (like

DISCHARGE

you’ve been extra exhausted or stressed,
for instance), make an appointment.

3. SMALL, ROUND
RED SORES

WHAT IT COULD BE:

WHEN TO SEE A DOC:

Gonorrhea, which is also at

Anything coming out of

historic highs. It might be

your penis that shouldn’t

painful to pee and one of your

be is a good reason to see

testicles might swell, or there

a medical professional. If it’s

may be no symptoms. If you

gonorrhea, an injection of the

have different partners, get

right type of antibiotic can

tested regularly.

take care of it.

TRENDS IN
PACKAGING!

WHAT IT COULD BE:
If you see what looks like a fading cold
sore anywhere on your genitals, it might

BODY

5. WHITE, YELLOW OR
REDDISH BUMPS

WHAT IT COULD BE:

be the first sign of syphilis, a bacterial

Enlarged oil glands (“Fordyce spots”),

infection. Rates of syphilis jumped by 32

which can create little raised spots that are

percent between 2020 and 2021 alone.

harmless and disappear on their own.

These sores usually go away in three

MANZILIANS—yes, man
Brazilians—have become
popular among men
who want a cleaner, maybe
even bigger look.

to six weeks, but if the infection is left
untreated, syphilis can progress through
stages and can eventually create damage
throughout your body, including to your
heart, brain, eyes and joints.

WHAT IT PROBABLY ISN’T:
An STI. Genital warts are often more
wartlike, and spots from herpes tend
to crust over.

WHEN TO SEE A DOC:

Unless you’re a doctor who sees this

TANNING YOUR BALLS
in an attempt to increase
testosterone and fertility.

The earlier your diagnosis, the better off
you’ll be. It’s important to see a doctor
to get the right antibiotic (penicillin) in
the right dosage.

stuff every day or you have a superclassic presentation of one of these, it
can sometimes be hard to tell one from
another. Consult a pro.

SHRINKAGE

7.
YOU’VE GOT
SPLASHDOWN

WHAT IT COULD BE:

WHEN TO SEE A DOC:

Age can shorten things up. As more non-elastic fibres

If you need help losing weight, reach out. “For every

replace formerly resilient skin cells, your penis can shrink

[13.6kg] you shed, you add an effective [1.3cm] in

a bit. It’s natural. And regardless of your age, belly fat can

length,” says Dr. Brian Steixner, co–medical director

make your package appear small, even if it isn’t.

of urology at AtlantiCare.

WHAT IT COULD BE:
So yeah, your scrotum
touches the water when
you sit down on the toilet.
It happens because your skin
becomes thinner and less
stretchy as you age, and your

DO YOU MEASURE UP?

sacs aren’t immune.

Don’t get hung up about whether you’re above or below these numbers.
These are averages.

AVERAGE SIZE

AVERAGE SIZE, ERECT

NORMAL OUTPUT

9.1cm long
9.4cm around

13.2cm long
11.7cm around

> ⅓ to 1 teaspoon = average
range of semen volume

WHEN TO SEE A DOC:
Only if you have regular scrotal
pain. If you’re really bothered
by splashdown, you can get
scrotoplasty, a surgery in
which docs take off extra skin
to tighten things up.

MAR/APR 2024

MH.CO.ZA

MIND

HOW SHROOMS
CAN EXPAND
YOUR MIND

STOCK CHECK

The science of supps is in
a constant state of flux.
Here’s your daily briefing.

HOLD
Garlic Extract
In a new meta-analysis of 12
trials*, a daily dose of garlic was
confirmed to bolster health
markers among people aged 55
to 64 with heart-related illness.

SCIENTISTS MAY HAVE IDENTIFIED A NEW ALLY
IN THE FIGHT AGAINST COGNITIVE DECLINE.
TELL THE DOUBTERS TO PUT A CAP ON IT.

UP
Fish Oil
You know it’s good for hearts
and brains, but a recent study*
suggests the oil can also improve
muscular strength in gym-goers
who aren’t regular fish-eaters.

HEN SCREEN-WRITERS

brains in Asia. The closest thing to it,

Gloria Katz and Willard

perhaps, is the monkey head: a tasty,

Huyck were given the task

meaty kind of mushroom.

of conceiving a banquet

DOWN

Also known as lion’s mane for their

for a human-sacrifice cult

unusual furry appearance, monkey head

in Indiana Jones And The

mushrooms—or Hericium erinaceus to

Temple of Doom, Steven

mycologists—contain compounds that

Guarana
A recent review and metaanalysis* cast doubt on whether
the popular stimulant has
a significant effect on cognitive
performance among healthy
young adults.

Spielberg and George Lucas told them

are thought to stimulate the growth of

to make it “as gross as possible”. So they

brain cells. Scientists believe that these

HOLD

came up with a feast of eyeball soup, beetles

could have a healing effect in dementia

and snakes, but most repulsive of all? A

cases: a Taiwanese study*, for example,

dessert of chilled monkey brains. The

found that a daily dose significantly

scene has since been rightly criticised for

improved cognitive test scores among

Curcumin
Turmeric and pepper go better
together. Their active compounds
improved cholesterol in those with
metabolic disorders, a study in
Phytotherapy Research found.

its offensive portrayal of Indians— it goes

those suffering from mild Alzheimer’s.

without saying that no one eats monkey

Most recently, pre-clinical trials at
the University of Queensland, Australia,
have demonstrated that they can
enhance memory. Study authors say the
mushroom extract increases the size of
“growth cones”, which help brain cells to
establish new connections.
The mushroom is readily available
in supplement form, often as
smoothie-ready powder. Though
human trials remain in their early
stages, the research looks promising.
It might one day be a no-brainer.

IGNITE NEURAL
PATHWAYS WITH
THIS BRAIN BOOSTER

MAR/APR 2024

MH.CO.ZA

UP
Arginine
In a study* of 70 gym-going
men, those who took 5g of
arginine daily noted a drop
in blood pressure and a slight
boost to their muscle mass.

WORDS: YO ZUSHI. PHOTOGRAPHY: JENNY HUANG. ADDITIONAL PHOTOGRAPHY: STUDIO 33; STEVE GALLAGHER. *SOURCES: BEHAVIOURAL
NEUROLOGY; PHYTOTHERAPY RESEARCH; JOURNAL OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION; NUTRIENTS; HEALTHCARE

M H H E A LT H

LIFE ON THE NEXT LEVEL

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

MAR/APR 2024

MH.CO.ZA

tools and morphed into
a luxury business in the
1980s, it occurred that it
would be easier to sell the idea
of traditional craft if it could
be seen. Technology had
moved on and the sapphire
crystal case back appeared
in the 1990s, through which
owners could admire the
inner workings. Audemars
Piguet took the unusual step
ISTORICALLY, IF YOU

of cutting holes in the dial

were buying a luxury

to show off the tourbillons

watch— something really

and Omega designed

top-end—one of the reasons

a skeletonised Speedmaster.

you could be induced to

While true skeletonisation

part with so much money

remained a painstaking craft,

was firm assurance that

the idea of flashing a little

the mechanical movement

ankle had caught on.
From the early 2000s,

finest degree. World-class

the advent of computer-

craftsmanship was always

controlled precision milling

a guarantee, but in a form

machines put skeletonisation

of gentleman’s agreement—

within reach of anyone with

you rarely saw it.

a watch factory.

A very small number of

A new generation of

watches —we’re talking

watches hit the market

maybe hundreds—were

with sharp, “skeleton”

“skeletonised”; that is to

dials, helping to usher in

say the dials or solid backs

a futuristic aesthetic. The

were removed, the parts of

trickle-down of the 1990s

the movement pared back

became a flood, and today

to their bones and the metal

there’s barely a brand

engraved with patterns. Not

that hasn’t dabbled in

only were these watches

openworking. The most

very laborious to create, you

expansively skeletonised

ran the risk of structurally

watches, whose movements

weakening the watch.

can be seen from all angles,

When the industry ceased
to be a provider of practical

are the most expensive, but
there’s something on offer
for every budget.
Even Swatch is in on
the trend, working with
translucent plastics. You
won’t find hand-polishing
within, but its knowing
take on one of the most
highfalutin practices in
watchmaking makes it well
worthy of inclusion. Here are
five watches eager to show

PHOTOGRAPHY: DAN MCALISTER

was hand-finished to the

you how time flies.

MAR/APR 2024

MH.CO.ZA

MH UPGRADES

WATCHES

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

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

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

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

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

MAR/APR 2024

MH.CO.ZA

MH UPGRADES

GROOMING

YOUR NEW FOOL-PROOF,

FIVE-MINUTE
GROOMING ROUTINE

BEAT THE TRAFFIC WITH THIS
LIGHTNING-QUICK APPROACH
TO YOUR MORNING REGIMEN.

2
MINUTES

Philips One Toothbrush
R330, dis-chem.co.za

BRUSH UP

Listerine Total Care Gum
Protect Mouthwash
R70, clicks.co.za

The American Dental Association
recommends two minutes of scrubbing
your pearly whites. An advanced electric
toothbrush (like this one, which buzzes for
every quadrant brushed) will take out the
guesswork, leaving you time to floss and
rinse out your mouth.

Oral-B Satin Tape Floss
R127, dis-chem.co.za

1½
MINUTES

Braun 9415s Series 9
Pro Shaver
R8 799,
braunshavers.co.za

SAVE FACE

QMS Energizing
Cleansing Gel
R1 010, futurethis.co.za

A tooled-up trimmer will make short work of
any excess fuzz. Just make sure you wash your
face before and after shaving, before using
your finger to dab on a pea-sized portion of
moisturiser across your skin.

NEUTROGENA
Retinol Boost Day
Cream
R330, clicks.co.za
CeraVe Eye
Repair Cream
R229, clicks.co.za

Roll on a deo that’ll keep you funkfree for the whole day. Spritz on
Abercrombie & Fitch Fierce,
an aromatic woody fragrance that
packs a salvo of fruity and spicy
notes. In short, you’ll feel energised
and ready to tackle anything.

1
MINUTE
FRESHEN UP

4-MINUTE POWER WASH
Heliocare 360°
Invisible Spray
R585,
dermastore.co.za

The sun is brutal on your skin.
Safeguard your outer layer with
an extra-strength SPF like this
one. It’s a spray-on option that
won’t leave you feeling oily.

Abercrombie
& Fitch Fierce
Cologne
R1 795 for 100ml,
dis-chem.co.za

½
MINUTE
PROTECT
IMAGES SUPPLIED

Freshen up your morning hair wash
routine with this invigorating deep
cleanser. It combines stem cell
therapy with scientifically chosen
ingredients that prevent hair loss
and promote hair growth and scalp
health. Wet your hair, massage the
scalp gently for 3 minutes and allow
the shampoo to work its magic.
Rinse thoroughly and sorted!

Mitchum
Advanced Solid
Gel Mountain Air
R120, clicks.co.za

Fresh Cell Scalp Shampoo
Visit freshcellshampoo.co.za
for stockists

MAR/APR 2024

MH.CO.ZA

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

N
U
R
O
T
N
BOR
Fr

e s s io n s t o
om speed s

hether you’re leisurely
tackling a weekend 10K
or upping your pace
with speed runs, you’ll
need a great running
shoe that lets you go from zero
to a new PB. Look to a techedout shoe with optimal support,
next-level cushioning and a drop
heel perfect for any distance.
With the new On Cloudmonster
2.0, you can bid farewell to sore,
tired feet and usher in a new era
of performance running. The
On Cloudmonster 2.0 chows
through terrain and allows you
to focus on speed work, road
running, recovery runs, tempo
runs and more. With advanced
CloudTec®, ultra-soft cushioning
enables next-level bounce that
feeds back to the foot, helping
you to go further, and faster.
A reworked dual-density Helion™
superfoam serves up superior
comfort for those long slogs and
the nylon-blend Speedboard®
gives you momentum and
powerful take-offs.

ever yd

O n C lo u d
ay runs, the

Reworked engineered mesh and lining material
improves comfort, while a new eyestay construction
provides better lock down and adjustment when
(and where) you need it.

Thrive with every stride.
Fixed between two midsole
components for comfort, the
new Speedboard® gives you
extreme propulsion on the
road. It’s soft, yet responsive.

monste

it a ll o n in
r 2 . 0 t a ke s

top form.

Sustainability matters,
which is why the On
Cloudmonster 2.0 is
partially made from
recycled polyester, with
the engineered mesh
upper made from 100%
recycled polyester.

A new dual-density Helion™ superfoam
adds mega bounce, while the foam insert
in the forefoot makes for softer landings
and impact absorption.

Tifosi Sports is the Exclusive Distributor and Importer of all On shoes, apparel and accessories into Southern Africa. We advise buying
original On products only from our Tifosi Sports website or from authorised On stockists across South Africa. tifosisports.co.za

BEST NEW
HIKING BOOTS

WITH ALL THE TECH ADVANCES IN ADVENTURE GEAR, ROUGHING
IT NO LONGER HAS TO BE QUITE SO ROUGH—AND CAN BE EVEN
MORE AWESOME. WORDS BY KIERAN LEGG & JOHN THOMPSON

TREK

SALOMON X ULTRA 4
MID GORE-TEX
With a tough-as-rocks
advanced chassis embedded
in the outsole, you get support
and safeguards in droves.
These are ultra-grippy (and
waterproof), keeping you
upright on any slippery slope.
R4 099, salomonsports.co.za

BEST NEW
RAIN JACKET

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

BEST NEW
HIKING BACKPACK

THULE ALLTRAIL X
Like all of their products, the AllTrail has
been subjected to extreme testing by its
Swedish baggage boffins. So when they
say their 50% recycled waxed polyester
canvas material is five times stronger (and
300% more water resistant) than traditional
variants, you know this bag will go the
distance… and then some. R2 699, thule.com

CAMP
BEST
TWO-PERSON TENT

SEA TO SUMMIT IKOS TR2
Even though its pack weight is
a measly 1.6kg, its patented tension
ridge architecture makes it feel
roomy. Plus it can convert into
a semi-open hangout mode for when
your party of two turns into a fireside
get-together. R13 499, driftersshop.co.za

BEST NEW
HIKING SOCKS

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

MH UPGRADES Into The Wild (In Comfort) MH0224 V6_MA_PRINT.indd 48

2024/02/19 01:48

MH UPGRADES
BEST
STURDY SIPPER

GEAR

BEST
COOL BOX

STANLEY QUENCHER H2O FLOWSTATE

ROGUE 45L ICE COOLER

TikTok’s darling is more than just a video trend. This
hardy cup is forged from stainless steel and will keep
your chosen liquid insulated for hours. What sets it
apart from Stanley’s other heavy-duty offerings is the
versatile Flowstate cover that lets you sip, slurp
or chug. Bonus: it’s cupholder compatible, too.

Ice-cold brewskis and fresh meat
are two of the most important
ingredients of an outdoor escape.
Rogue’s cooler can swallow up 45L
of grub and leverages eco-foam
for the best insulation possible.It
also doubles up as a comfy seat.

R1 199, outdoorwarehouse.co.za

R4 999, outdoorwarehouse.co.za

BEST
ALL-PURPOSE TORCH

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

IMAGES: COURTESY OF BRANDS

BEST
SURVIVAL WATCH

LUMINOX BEAR
GRYLLS SURVIVAL
ECO MASTER BLACK

BEST
COFFEE MAKER

WACACO NANOPRESSO
Outdoors doesn’t have to mean instant coffee and a sour taste in your
mouth. The Nanopresso will whip up a coffee-shop brew with minimal fuss.
All you need is hot water, grounds and a few seconds of high pressure and
you’ll score a sip-anywhere cuppa complete with a layer of sought-after
crema. R1 489, capecoffeebeans.co.za

MAR/APR 2024

MH.CO.ZA

The watchband features
a compass. The case is water
resistant up to 300 metres.
And it has SOS in Morse
code embossed on the dial.
R16 995, luminoxwatches.co.za

OXO GOOD GRIPS
SWEEP & SWIPE
LAPTOP CLEANER
Your trusty laptop
powerhouse has a habit of
attracting dust, smudges
and rusk crumbs. OXO's
all-in-one compact cleaner
will clear the terrain in
seconds, arming you with an
armoury of tools—including
a retractable brush—to scrub
out every nook and cranny.
Spotless? A handy storage
cap lets you stash this
away worry-free.
R229, yuppiechef.com

GARMIN INSTINCT CROSSOVER
This GPS heavyweight is a unique addition to the smartwatch
landscape, serving up an analogue-slash-digital hybrid approach
without sacrificing on either front. In addition to a full display that'll
give you a quick glance at important health metrics and navigation
updates, it also sports two mechanical luminescent hands. Bottom
line: it's rugged, reliable and ready for your next adventure.
R8 799, garmin.com

JBL CLIP 4
Your playlist has never been
more portable. JBL has taken
their ultra-waterproof wizardry
and applied it to a bite-sized
speaker that'll pump out crisp
sound in any setting. Built
into the design you'll find
a carabiner that lets you clip
your speaker to your backpack,
belt or a conveniently placed
branch. Better yet, a single
charge nets you around 10
hours of playback. A hike
has never sounded better.
R1 499, incredible.co.za

THERABODY WAVEROLLER
Foamrolling after your training sessions can expedite your
recovery and mitigate potential injuries down the line. Therabody's
full-body offering will take your R&R to superstar status with
its targeted vibrating functionality. Those gyrations help ensure
you're hitting large muscle groups both effectively and efficiently.
Bonus: it connects to your phone to deliver customised roller
routines direct to the device. R3 890, bike-addict.co.za

OCLEAN XPRO DIGITAL

IMAGES: SUPPLIED

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

MAR/APR 2024

MH.CO.ZA

CHANGE FOR THE BETTER

SO, YOU’VE SPENT YOUR LIFE
IN A BOX on four wheels like
I have. But you’ve seen them, and are
painfully aware of the two-wheeled

THE

death devices carving up the N1,
unhindered by traffic. You’ve
envied how they buzz hither and
thither, occupying the gaps between
wing mirrors of slower-moving
cars. It all looks rather treacherous,
and your significant other agrees.
As does your mom, your family and

OUR PETROL-SWILLING
MOTORING SCRIBE TELLS US
WHAT IT’S LIKE TO STRADDLE
A SADDLE INSTEAD.
WORDS BY CALVIN FISHER

MAR/APR 2024

MH.CO.ZA

friends at large. Motorbikes are
fucking terrifying if you’ve grown up
in a cage, and by cage, I refer to the
nickname afforded by motorcyclists
to the cars the rest of us are in.
But I’ve been converted.

MH LIFE DRIVE

HE CATALYST

hours later with sun-kissed shoulders

I thought my story was fairly

and cheeks, covered in smears of

unique at the time but would

sunscreen mixed with dustings of

later uncover many similar

beach sand. She was mildly buzzed

origin stories from other

from a bit of day drinking, I was fully

riders. On a romantic trip

buzzed with a new sense of freedom

to Vietnam with my partner,

and then there was the allure of the

in the sunny coastal city

hotel pool ahead of us, and with it

of Hoi An, we noticed

a stream of cocktails. We embarked

that our accommodation

feeling a bit Mr Bean but returned as

had scooters to rent for

James Dean, and the result was bliss.

a mere dollar. Immediately
our hypothalamuses were

WE HAVE BLISS AT HOME

flooded with visions of a ride

Upon returning to the Cape,

to the beach—sunbaked skin

I immediately attempted to recapture

and beach towels blowing

the magic and discovered a colleague

like flags—with ice-cold margaritas on

was selling his family’s 1987 Suzuki

the sand as our reward. The problem,

Address Way, a fire-engine red 50cc

neither of us had ever attempted anything

scooter with a cream vinyl seat.

of the sort before, and rather than giving

Adorable? Yes. It was love at first

in to impotence, I hatched a plan. I paid

sight, and I quickly did the deal

my dollar deposit for the next morning

only to encounter my second “oh

but sheepishly asked if I could have five

fuck” moment as I realised I now

minutes by myself in the parking lot

needed to ride the thing home from

then and there just to get familiar with

coastal Simon’s Town to the deep

the controls just in case, you know, it was

Northern ‘burbs of Kuilsriver. Two

different from what I was used to. Wink.

uncomfortable hours (and 60km)

A short, uncomfortable session pootling

later, it was done—my face bore the

around a Vietnamese parking lot later,

emotional scars of a man who navigated

and I was as close to ready as I’d be. That

homicidal taxis, sleepy Ubers,

evening I had the most stressful night’s

distracted SUVs and robot-to-robot

rest of my life realising the size of the task

racers, but limited to a max speed of

I’d just taken on. Two things in particular

55kph. I was sweating but smitten,

hit me. Firstly, this was the burgeoning
streets of Vietnam—so, terrifying.
Secondly, I didn’t want to be responsible
for my wife contracting a bad case of
road rash all over her
arms and legs.
But, instead, the
next morning was
blissfully executed—
the pair of us cruising
effortlessly to the
ocean on some of the
most picturesque
farm roads you’ve
ever encountered
under pink and yellow
skies that slowly grew
IMAGES SUPPLIED

golden, then bright blue with barely
a cloud in sight. We’d return several

MAR/APR 2024

MH.CO.ZA

RETRO STYLINGS,
MINIMAL SPEED
AKA THE PERFECT
TRAINING WHEELS

my wife was overjoyed with the new

spoke to me and I went to that romantic

member of our family, but deep down

part of my brain once again. The bit

inside I knew, I needed more. It wasn’t

that saw me cruising like Tom Cruise in

until a week later when we attempted

the original Top Gun movie—standard

a trip to a nearby wine farm for coffee

boy fare really. The next day I found

and got pulled over at a roadblock on

myself in another parking lot, this time

the return that my feeling was perfectly

straddling the Honda, gushing over the

quantified. The lady officer was laughing

way it looks, being handed its key when

At some point on that road home,

so hard, I couldn’t see her eyes. She

I realised “shit, I’d done it again.” I had

it clicked. I became a biker.

had doubled over, guffawed so heartily,

zero motorcycle experience, no concept

it was almost impossible to hear what

of clutch or gears and just found out that

REALITY CHECK

she was saying and her colleagues were

one of these pedals was a rear brake.

I kept that Honda for my first

slowly being infected, too. Eventually,

I attempted to channel Maverick himself

formative year behind handlebars,

between splutters, I could pick out the

and acted like, “Hey, I got this”, listened

but have since moved onto a compact

words “Sir, you need a bigger bike”.

to the seller’s instructions, twisted the

adventure bike, the BMW G310 GS.

little engine into life and damn near

The problem with learning on a

WHAT KIND OF BIKE EVEN AM I?

shat my pants. “Oh,” he said, “that’s

mechanically imperfect, or simply

What followed was a mad scramble,

the slip-on exhaust, it’s really loud!”.

custom car, bicycle or motorbike

a journey of self-reinvention as I tried

Well, that’s what my wife said he said, in

is that you pick up a fair number of

to figure out what kind of bike I wanted

truth, I couldn’t hear a damned thing.

bad habits. I found that because my

—what kind of bike was “me”. Suddenly

Being a self-styled café racer meant

Honda had terrible rear brakes, I was

I was encountering new terms such

that my new Honda was, shall we call

favouring the fronts. Furthermore, it

as naked bikes, tourers, scramblers,

it, rough around the edges. By that, I

lacked certain modern conveniences

adventure and sports bikes. Within

mean clunky, stubborn, rapturously

that allowed you to get on with riding

a week I had my learner rider’s test

noisy and full of character. The task at

and there were a few things that needed

booked and found my first prospective

hand was daunting on another level but

repair or upgrading. Common advice

bike online. It was a second-hand Honda

thankfully, Stellenbosch was only 23km

from my riding friends was to go with

CBX 250 Twister that had been fettled

away from home. What followed was

something big and scary and get on

into a café racer. I was immediately

about a kilometre of struggle, another

with it (and I’ve arrived at this notion

drawn to its classic looks, the lashings

of awe and the remaining distance

now too), but at the time I thought

of chrome and stripped-down aesthetic

dithered between fear and exhilaration.

I’d start with something on the less

“AT SOME POINT ON THAT
ROAD HOME, IT CLICKED.
I BECAME A BIKER.”

intimidating side. The diminutive
BMW seemed like great value, spoke
to my sense of adventure and its 310cc
engine was a step up over the Honda
but not enough to get me into trouble
either. Fast forward about a year later
and I’m on the quest for another BMW,
a R nineT classic roadster with a mega
1100cc engine so I guess you could say
that my needs have evolved, and so will
yours. But whatever happened to the
little Suzuki scooter that could? Well,
my wife named her Akiko, and that’s
become her full-time ride.

TRAINING WHEELS
There’s an unspoken hero in this,
but before I get to the Suzuki Gixxer,
here’s something I learned in my time
on two wheels. Most of the riders on
our roads don’t have full licenses,
instead opting to renew their learner
permits every two years. I didn’t
want to suffer through the constant
turmoil, so instead went for the full
license as soon as I could. It has the

IMAGES SUPPLIED

THIS IS OLDSCHOOL COOL
ON EVERY LEVEL

MH LIFE DRIVE
nothing else, should help you fill out
your palette. It comes in 250 and SF
iterations, so naked or with fairings
but look I’m no salesman, and it’s at
this point that fans of other brands
will be sharpening their pitchforks
and coming for me. So, let me reiterate
that this is merely the everyman’s
opinion, someone who has gone from
bike-curious to bike-entrenched.
But before you make any sort of leap,
we have some things to address.

WHY DO YOU WANT A BIKE?
At the end of the day, there are only two
proper reasons: for fun or commuting.
And with the latter comes all the
practical things you currently have
a car for and that a bike simply can’t
compete with. Such as luggage space—
TWO WHEELS CAN
GIVE YOU FREEDOM
TO EXPLORE

where does your shopping go? Or your
kids for that matter, and with it
that spontaneous mission to fetch
a groovy vinyl album or coffee table.
(Insert random thing you found on

added benefit of allowing you to carry

it also exposes you to a variety of

Facebook Marketplace here.) With

a passenger pillion, and if I’m being

bikes. During my lessons, I had the

a bike, that largely falls out the window.

honest, the test was even easier than

opportunity to try out a Harley-

Commuting can be a thief of joy in

the Learner’s. Find a highly rated

Davidson with its foot-forward peg

a supercar, it’s the same here. I went

instructor to give you a few lessons

position, before settling on

for fun when choosing the two-wheeled

on one of their own motorbikes and

a Suzuki Gixxer 250, which offered

life and haven’t looked back once.

not only will it save you on buying

a similar ride and power output to

your own bike upfront, but it also

my BMW. It’s a naked bike and is

NOBODY TELLS YOU ABOUT THE WIND

minimises the risk of dropping

arguably one of the easiest starter

I’ll never forget the day I bought

yours. Perhaps more importantly,

bikes to learn on in the market and if

my G 310GS. It was a veritable
rollercoaster of emotions, beginning
with the elation of seeing my new
wheels gleaming on the showroom
floor, then the nervousness that

MEET THE
UNSPOKEN HERO

accompanied signing the paperwork.
Next up was the sheer joy I felt when
I pulled away from the dealership
and carved up the first few corners
before punching it onto the highway.
Then severe trepidation as the Cape
Doctor decided to kick my arse and
push me into the next lane. There’s
nothing like the occasional gut check
to remind you that, for all the happy
trails ahead of you, it’s an activity
and a lifestyle that commands some
respect. It’s also a warm community,
that’s quick to receive new members
and slow to frustrate when it comes
to questions and etiquette. That’s
certainly been my experience, and
it could be yours, too.

MAR/APR 2024

MH.CO.ZA

MH LIFE

FOOD

ONE-POT WONDERS

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

YOUR 60-MINUTE
PROTEIN FIX
This recipe comes courtesy of Caroline
Farrell, a registered nutritionist who
has worked with a number of Premier
League footballers.
Step 1: Heat the oil in a large paella or
frying pan and gently fry the chorizo for
5 mins, turning it in the oil. Set aside on

INGREDIENTS

15Prep
mins

• 2 TBSP OLIVE OIL
• 1 0 0 G C H O R I ZO,

kitchen roll to soak up excess fat.

CHOPPED

Time so far: 5 mins
Step 2: Fry the chicken pieces in
the same pan for about 5 mins until
cooked through. Remove and set them

• 4 BONELESS

C H I C K E N T H I G H S,
CHOPPED

45Cooking
mins

• 1 RED PEPPER,
CHOPPED

• 4 GA R L I C C LOV E S,

to one side with the chorizo.

CRUSHED

Time so far: 10 mins
Step 3: Add the red pepper, garlic
and onion to the pan and fry gently

• 1 ONION, CHOPPED
• 2 5 0 G PA E L L A R I C E
• 1 TS P SA F F R O N

45g
Protein

until softened. Now throw in the rice,

THREADS

turning it in the oil for 1 min.
Time so far: 15 mins
Step 4: Mix in the saffron and stock

• 450ML CHICKEN
STO C K

Serves

• 100G PEAS
• 4 0 0 G F R OZ E N

and bring to the boil. Reduce the heat,

S E A FO O D M I X ,
D E F R O ST E D

cover with a lid or foil and cook gently

• 1 HANDFUL OF

for 20 mins until the rice is ready to eat.

F L AT- L E A F PA R S L E Y,
CHOPPED

Time so far: 40 mins
Step 5: Return the chorizo and chicken

• LIME WEDGES
TO GA R N I S H

to the pan, then stir in the peas and
seafood. Cook for 5 mins, season
and serve, scattered with the parsley.
Garnish with the lime wedges
for extra style points.
Total time: 45 mins

MAR/APR 2024

MH.CO.ZA

i.
BIG SQUEEZE

ii.
FULL POWER
This mixture of mussels,
squid and prawns delivers
the whole spectrum of
B vitamins to maintain
healthy energy levels.
They’re also low in calories,
with roughly 90 cals in
every 100g serving, while
being very high in protein.

Be liberal with lime juice.
A single 25ml shot provides
about 10% of your daily
vitamin C needs. Higher
levels of the vit can help
the over-50s retain more
muscle mass, the University
of East Anglia found.

iii.
HAPPY DAYS
Carbs don’t just fuel your
efforts in the gym—
increased insulin also helps
your muscles absorb more
amino acids. Saffron is
a bonus, too, potentially
raising serotonin levels
in your brain.

iv.
SUNNY
OUTLOOK

WORDS: ANNA LONGMORE.
PHOTOGRAPHY: PATRICE DE VILLIERS.

Along with high levels of
vitamin C, peppers are rich
in zeaxanthin and lutein,
carotenoids that can
protect skin against UV
damage, a study by Kemin
Human Nutrition & Health
suggests. You still need
a good SPF, though.

MAR/APR 2024

MH.CO.ZA

v.
PROTEIN
PAYLOAD
Chorizo might be
fattier than chicken breast,
but the spicy sausage offers
a real protein hit. Its
flavour, though, is why it
really merits inclusion
here. Both meats are a good
source of phosphorus for
bone health.

MH LIFE

FOOD

THE NUTRITION SNOB’S GUIDE TO

SQUASH

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

SLIMMER PICKINGS

Carbs can be a wonderful thing. But if you want to tighten
up your nutrition plan in your quest for healthy weight
loss, your options are broader than sweet potatoes and
brown rice. Squash are your seasonal saviour. They’re
nutritious, invariably low-calorie and will bulk up your
meals to banish hunger, while providing a helpful
dose of fibre. Jackson Boxer, the chef-patron of
Brunswick House and Orasay, is on hand to help
you add a little colour to your cooking.

02
MORE THAN
A PEELING

A ZUCCHINI
Ever tried your hand at “zucchini
zoodles”? Then you’ll know that
courgettes are a trusty, low-cal
alternative to pasta. Their high water
content helps to boost satiety, and
they’re packed with potassium for a
quicker post-workout recovery.

If you want to get the full
flavour from your
ingredients, it’s worth
looking into how they’re
grown. “The quality of the
flesh is determined by the

B BUTTERNUT
A hefty squash could be subbed in for
a kettlebell during home workouts.
It’s heavy where it counts, too: the
nutrients. One serving boasts nearly
half your RDA of vitamin C, feeding
your immune system after a tough
week. Or a tough workout.

C PUMPKIN

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

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

MAR/APR 2024

MH.CO.ZA

quality of the soil,” says
Boxer. “Vegetables grown
slowly in rich soil will be
complex. Those grown for
speed and size often taste
of little more than water.”
Next, Boxer says the key to
handling squash in the
kitchen is cutting them
properly. Inadequately
sharp instruments will
leave a lot of flesh on the
skin, which is a waste, as
well as giving you an
unplanned arm workout.
“A serrated bread knife
will come in handy,” he
says. You can even use an
axe when chopping larger
varieties. Finally,
a zucchini masterclass
wouldn’t be complete
without a spiraliser.

03
A SQUASH
FOR ALL
SEASONS
We’re fortunate in SA that
most varieties of squash
are available throughout
the year. But for rich
pickings, you’ll want to
sync up your trolley
harvest with the seasons.
For instance, butternuts
are hot-weather heroes, so
most are planted near the
end of the year. Likewise,
zucchinis reach their
zenith during spring and
autumn, and patty pans
are best snagged in
summer. Pumpkins?
They’ll taste great all
year round.

HAPPY
HARVEST
Tuck into three

LOW-CARB ZUCCHINIS WITH ANCHOVY SAUCE
SERVES 2
5 ZUCCHINIS
2 TBSP OLIVE OIL
1 GARLIC CLOVE,
THINLY SLICED
2 TO 3 ANCHOVY FILLETS
CHILLI FLAKES,
TO TASTE
LEMON ZEST
100G PARMESAN

METHOD
Cut 3 zucchinis into 3cm chunks.
Sauté three quarters of this in
a lidded pan with oil, salt and garlic,
plus the protein-packed anchovy
fillets and metabolism-boosting
chilli. Steam for 20 mins, then add
the rest of the chunks. With the lid
off, turn up the heat and cook out
the moisture. Mix in the zest and
more chilli. Spiralise the remaining
zucchinis and boil for 20 secs.
Serve with the parmesan.

SERVES 1
1 BUTTERNUT SQUASH
100G BUTTER, DICED
1 CHICKEN STOCK CUBE
1 TBSP PUMPKIN SEED OIL
1 TO 2 TBSP GARLIC
BREADCRUMBS
ROSEMARY, TO TASTE
1 TO 2 TBSP SOUR CREAM

METHOD
Cut the squash in half and scoop
out the seeds. Fill each half with
10g of salt and 50g of butter. Put
in a deep casserole dish with the
hollow side facing up, then pour
in 5cm of stock. Bake with a lid
for 45 mins. Scoop out the flesh
and purée it with the broth. Sieve
the mixture and garnish with
the pumpkin seed oil, garlic
breadcrumbs, inflammationreducing rosemary and
gut-friendly sour cream.

more seasonal
foods that
can revitalise
your healthy
eating plan.

RED
CABBAGE

WORDS: BOBBY PALMER. PHOTOGRAPHY: LOUISA PARRY. *OYSTER SEASON IN KNYSNA, WC

The anthocyanins
that give the
veg its purple
pigment are
linked to better
heart health.

OYSTERS
They’re at
their best
between April and
September*. Get
shucking soon for
a healthy dose of
flu-fighting zinc.

PEARS
Poach and
serve with
a sprinkle of
cinnamon and
a dollop of Greek
yoghurt for
a protein/fibre
top-up.

EYE-CATCHING PUMPKIN AND BURRATA SALAD

LONGEVITY-BOOSTING HAKE AND PATTY PAN

SERVES 2

SERVES 1

1 PUMPKIN
1 TO 2 TBSP OLIVE OIL
1 BURRATA
PICKLED CHILLI,
TO GARNISH

METHOD
Cut your pumpkin into wedges,
shave off the skin and put aside
the seeds to toast. Dress with
olive oil, which is rich in healthy
monounsaturated fats. Add salt,
wrap in foil and bake at 180°C
for around 25 mins, so that the
flesh is firm but a skewer meets
no resistance. Cool, refrigerate,
dress with more oil, then grill on
a griddle pan until it’s coloured.
Serve it with burrata, topped with
pickled chilli and the toasted seeds.

MAR/APR 2024

MH.CO.ZA

1 PATTY PAN
1 SHALLOT, PEELED
1 TO 2 TBSP OLIVE OIL
SPLASH OF MATURE
SHERRY VINEGAR
SMALL HANDFUL
OF REDCURRANTS
SQUASH FLOWERS
(OPTIONAL)
1 HAKE FILLET

METHOD
Cook this up fast while this
squash is still in season. Slice
the patty pans into 2mm rounds,
then slice your shallot likewise.
Keep it thin, as you’re not
cooking this one. Season with
salt, pepper, olive oil and
a splash of cholesterol-reducing
sherry vinegar. Fold through
your redcurrants and leave for
5 mins. Finish with strips of
squash flowers. Bake the hake
at 180°C for 8 mins and serve.

MH LIFE

FOOD

7 Things To Do With
a Supermarket Rotisserie
Your options are broader than a simple salad. If you’re short on
inspiration, try one of these fuss-free rotisserie chicken recipes,
for high-protein fat-loss fuel that doesn’t sacrifice flavour for
function. They’re easy to prepare and ready in no time.
01/

05/

Pull it apart and add
to tomato soup. Top
with parsley, crumbled
feta, cubed avocado,
crushed nacho chips
and freshly squeezed
lime juice.

Over a medium heat,
reheat a shredded
chicken breast in
a large pan coated
with olive oil. Add
a handful of grapes,
some pitted olives,
chopped rosemary and
a generous squeeze of
lemon juice. Season
with salt and pepper.

02/
Cover a reheated
chicken breast with
a few spoonfuls of
warmed tomato sauce,
a piece of pan-crisped
prosciutto and a slice
of fresh mozzarella.
Grill until melted.

Serve your bird with one of
these easy make-at-home
side dishes. They each carry
a hearty 10g of gut-filling
fibre. Double the recipe and
they’ll taste great cold as
leftovers the next day.

06/
Pile a large slice of
sourdough with a leaf or
two of romaine lettuce,
shredded chicken,
sliced avocado, sliced
tomato, crispy bacon
bits and chipotle mayo.

03/
Reheat shredded
chicken in a pan with
butter and hot sauce.
Tuck into a toasted
wrap with crumbled
blue cheese, thinly
sliced iceberg lettuce
and celery leaves.

07/
Throw a few leaves of
chopped kale into
a bowl. Add a pinch of
salt and a squeeze of
lemon juice. Massage
until the leaves are
softened. Add the
shredded chicken
and top with freshly
grated parmesan.

04/
In a pan, reheat
shredded chicken with
your favourite braai
marinade. Transfer
to a roll and top with
coleslaw and hot sauce.

PHOTOGRAPHY: PAOLA + MURRAY.
WORDS: PAUL KITA. PHOTOGRAPHY: SAM KAPLAN; TED+CHELSEA
ILLUSTRATION: BEN MOUNSEY-WOOD. ADDITIONAL PHOTOGRAPHY: GETTY IMAGES

1 0 G THE FIBRE

CHARRED BROCCOLI WITH
LEMON AND PARMESAN
In a large bowl, toss the trimmed
florets from a big head of broccoli,
plus the chopped stalk, with 2 tbsp
of olive oil and salt and pepper. In
a cast-iron pan over a medium-high
heat, add the broccoli and cook,
stirring occasionally until it’s well
charred and al dente—it should
take 3 to 5 mins. Top with the zest
and juice of a lemon, plus freshly
grated parmesan to taste.

HOLY SH!T
KITCHEN TRICK!
HOW TO

PICK
A

WINNER
Follow the advice of Alan Morgan, culinary director at Whole Foods
Market. “When picking a chicken, I look at the legs to see if the meat has
begun to pull away from the bone, as they get cooked the most. That’s a
good indicator that the bird has been overcooked and is dried out. And
avoid any birds with excess juice in the container—a clear sign that all of
the flavour has left the chicken. A great golden-brown colour and shiny,
glossy skin indicate a tasty and moist rotisserie chicken.”

MAR/APR 2024

MH.CO.ZA

Finely chop ¾ head of red cabbage.
If your knife skills aren’t sharp
enough to really shred the cabbage,
chuck it in a food processor.
Dice a couple of carrots and an
apple, then throw it all in a big
mixing bowl alongside your
cabbage. Toss well with 1 tbsp white
vinegar, 1 tsp olive oil and salt and
pepper. This is perfect piled up
in a roll with some shredded bird.

THE

FIT LIST

We gaze into our crystal ball—or, rather, call
upon a roster of esteemed industry insiders
—to compile our definitive list of the trends
set to change the game in the months to come.
This is how you’re going to be shaping up.

WORDS BY L AURA HILL AND KIERAN LEGG

WELCOME
TO A NEW
ERA IN
HEALTH

Olivia Houghton
One of the editors
at strategic
foresight consultancy The Future
Laboratory

Anthony Katz
Founder and
president of
Hyperice

Chris Ashenden
CEO and founder
of Athletic Greens

Kate BurtonBarlow
Founder of
brand strategists
Fittest PR

Beth McGroarty
VP of research at the
Global Wellness
Institute (GWI)

Clive Ormerod
CEO of Les Mills
International

Andrew Tracey
PT, nutritionist
and an editor
at Men’s Health UK

Ian McCaig
Co-founder of Fiit

YOU’LL BEND,
BUT NOT BREAK

The WFH revolution has its
benefits, but thanks to our
increasingly sedentary lifestyles,
our bodies are feeling the strain.
Fed up with stiff hips and back
pain derailing our efforts in the
gym, we’ll start recognising the
effects of poor posture on our
ability to move well. According
to Fiit’s Ian McCaig, so-called
“recovery for performance” is
skyrocketing among everyday
exercisers, with 34% of its
members tackling mobility
sequences. Online workout
platform Les Mills+ has also seen
a 55% increase in mobility
sessions. With apps such as
Pliability expanding to support
running and weightlifting, and
gyms adding stretching-specific
classes to their timetables,
mobility is due a new moment.

YOU’LL TAKE A HIGHPERFORMANCE HOLIDAY

Surveys* suggest 43%
of us would choose a hotel
based on its wellness amenities,
while 73% expect our time
abroad to improve our
wellbeing—and not just for as
long as the Paloma buzz lasts.
But when it comes to healthy
holidays, beach massages are
basic fodder. Six Senses,
Ibiza’s new “longevity bar”
offers diagnostic testing and

biohacking treatments, notes
The Future Lab’s Olivia
Houghton, while at Siro in
Dubai, 3D body scanning and
infrared therapy are available.
With Equinox Hotels debuting in
Saudi Arabia, and fitness trainer
Harry Jameson’s hospitality
concept Pillar Wellbeing
collabing with luxury hotels,
forget the fly’n’flop—your next
trip will be performance-driven.

LIE BACK AND SOAK
IN THE RAYS IN
A WHOLE NEW WAY

HACKING YOUR
BRAINWAVES
COULD PROVE
A SMART MOVE

YOU’LL RAISE THE
TEMP ON YOUR
WORKOUTS

Stretching in sweltering confines
isn’t just a fad. A study published
in the Journal of Clinical Psychiatry
revealed that regular yoga
sessions in a heated environment
could be a viable treatment for
guys suffering from depression.
Ultimately, more than half of the
participants in the study noted
a 50 percent reduction in their
symptoms. It’s no surprise that
these yogi “boiler rooms” are
cropping across the country, and
we’re hoping some mainstream
gyms soon add on new studios for
their heat-seeking patrons. Just
make sure you stay hydrated.

MAR/APR 2024

YOU’LL
WORK FOR
#BRAINGAINS

Adding another step to your
self-care routine, in 2024 our
shelves will be increasingly stacked

MH.CO.ZA

with pills and potions designed to
boost our brains. The global market
for nootropics (AKA “smart drugs”
purported to enhance your
cognitive abilities) took flight last
year, growing from R71bn to
a staggering R222bn. CBD-infused
drinks will also increasingly take up
fridge real estate at supermarkets
as tons of new brands square off to
meet rising demands. With hi-tech
devices from across the pond such
as Wave Neuro and Sens.ai claiming
to enable the quantification and
enhancement of brain function
at home, we could soon see
training programmes that are
aimed at reshaping brainwaves,
not just bodies.

*SOURCE: AMERICAN EXPRESS

YOUR
FITNESS
FUTURISTS

THE FIT LIST 2024

YOU’LL RACE IN
SUPER SHOES

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

THE CARBON
PLATED
PUMA
FAST-R
NITRO
ELITE 2

STRIKE A BALANCE
WITH YOUR WORKOUT
REGIMEN IN 2024

PILATES WILL
STRETCH IN NEW
DIRECTIONS

Pilates is back in vogue. And with
a number of male athletes and
A-listers advertising its benefits
(see: Harry Styles’s abs), this time its
fan base isn’t just female. From mat
to machine, sculpting classes
(a subset of Pilates, yoga and
strength training) were the
fastest-growing workout segment

MAR/APR 2024

MH.CO.ZA

in 2022, per ClassPass. Similarly,
Les Mills has seen a 63% rise in
Gen Z members attending reformer
Pilates classes, and in response, it’s
rolling out additional Pilates-based
workouts. For at-home exercisers,
Rialto’s dependable reformers are
easy to adjust and feature ultrasmooth transitions. Streamlined
sites like Glo (glo.com) offer
thousands of online Pilates classes
with world-renowned instructors
that’ll help kickstart your new
moves. Still not sold? Search for
#RealMenDoPilates on Instagram.

LIVING WELL
WILL TRUMP
LIVING LONGER

Self-injecting the blood
of your offspring to reverse ageing
is a step too far for most men,
but thankfully there are simpler
approaches. “Emerging longevity
developments are looking beyond
age-hacking to focus on extending
quality of living,” says Houghton.
We’ll begin to see a focus on
behaviours to future-proof health,
says Chris Ashenden from Athletic
Greens, whose supplements
support daily health. Hyperbaric
oxygen therapy, IV drips and
home-testing kits sell themselves
as an accessible way to optimise
your healthspan. “Longevity
has become the new pillar
in wellness,” says McGroarty.
Not sure where to start? Peter
Attia’s bestselling book Outlive
is a no-BS guide to the basics.

YOUR COUNT
WILL, ERM,
COUNT

“Just as we’ve seen with women,
men too will become motivated
to address fertility issues,” says
Houghton. With at-home tests
such as Novex available at most
pharmacies, it’s become easier
than ever to tally up your swimmers
with a reasonable degree of
accuracy (around 98%). “The
societal emphasis on a woman’s
role as a caregiver and parent has
created an imbalance in how we
think about fertility,” claims DIY
testing brand Legacy—with sperm
counts worldwide halving over the
past 50 years, it’s about time men
entered the conversation.

YOU’LL HYBRIDISE
YOUR TRAINING

Typically separated into two
camps—strength or endurance
—the lines between training
styles are blurring, says Fittest
PR’s Kate Burton-Barlow.
Pioneered by athletes such as
Fergus Crawley and Nick Bare
—both of whom can deadlift
500lbs (227kg) and run
a sub 5-minute mile (1.6km) on
the same day—the approach is
gaining momentum. In big news,
fitness race organiser Hyrox,
who have pioneered hybrid
classes across the world, will be
bringing their all-gas, no-brakes
energy to SA with three events
earmarked for our major metros.
Lace up for your new-age
training sessions with cross
trainers that can do it all. Brands
like Reebok and Under Armour
are set to unveil some
groundbreaking additions to
their footlockers in 2024.

BE A MAN WHO CAN
DO BOTH, YOU’LL
FEEL THE BENEFITS

HOME RECOVERY
WILL RULE

No longer limited to elite locker
rooms, contrast therapy (a cold
plunge session followed by
a sauna), pneumatic compression
and hyperbaric chambers are
becoming more accessible, says
Hyperice’s Anthony Katz, whose
Normatec recovery boots revive

PUT RECOVERY
BACK IN YOUR
OWN HANDS

MAR/APR 2024

MH.CO.ZA

muscles while you just sit and
scroll. Kineon’s laser therapy
device is designed to reduce pain
and stimulate healing, while
bringing the benefits of recovery
home, says Burton-Barlow.
On the cold front, locally based
enterprise Renesis (renesis.co.za)
can kit out your home with a fully
automated, self-cleaning ice bath
ready for your daily plunge. No
space in your flat? Late last year,
Virgin Active announced it would
be rolling out ice baths at many of
its locations across the country.

THE FIT LIST 2024

PHOTOGRAPH (TRAIL RUNNING): GETTY IMAGES

YOU’LL PLAY
GAMES WITH
YOUR HEALTH

The gamification of fitness will go
mainstream, predicts Clive
Ormerod, as he points to Les Mills’
bestselling Bodycombat VR app
for proof. Getting in on the action,
Technogym’s indoor bikes let you
tackle virtual routes that will take
you on an immersive spin through
real-world locations. You can get
in the saddle at gyms like Ignite
Fitness. Inspiring the exercise-shy
to get active—or as MH’s Tracey
suggests, giving amateur athletes
a dopamine hit from topping
scoreboards—games such as
Quell’s Shardfall (where users
fight their way through fantasy
worlds) are injecting some fun
into shaping up. With tech giants
Meta and Apple also entering the
arena, the games should well and
truly begin in 2024.

CAN YOU PUSH
YOURSELF TO THE
ABSOLUTE MAX?

YOU’LL MAKE
FRIENDS
WITH BENEFITS

FITNESS CAN BE
ALL FUN AND
VIDEO GAMES

Subverting masculinist stereotypes
such as working out purely to get
ripped and suppressing difficult
emotions, 2024 will see the
emergence of more spaces in which
men can connect, talk and unlock
a slightly healthier mindset,
suggests McGroarty. Combating
a harmful “friendship recession”, the
rise of fun runs enables individuals to
be part of a tribe, says Burton-Barlow
(we like social-first running clubs
such as Parkrun and adidas Runners),
while McGroarty highlights
Rewilding’s Surf Retreats as an
example of an initiative offering men
a space to foster friendships,
anchored by outdoor activities. With
a crop of wellness-focused social
clubs also welcoming men wanting
to hang out and share experiences
while boosting their health,
embracing time with the boys might
become your healthiest habit yet.

MAR/APR 2024

MH.CO.ZA

ENDURANCE
EVENTS WILL
CHARGE
FORWARDS

In his book Born To Run,
Christopher McDougall suggests
that times of uncertainty create
a spike in endurance running. Amid
multiple crises, it’s then perhaps no
surprise that the popularity of
endurance sports appears to be
increasing in leaps and bounds.
Record-breaking endurance
athletes including the likes of ultra
runner Ryan Sandes and trailbound photographer Dean Leslie,
the man behind Salomon TV, are
leading the revolution. But
amateurs are also lacing up for the
limit-testing feats that have
become the new fitness flex.
Landmark events like the
mettle-testing RMB Ultra Trail
series and world-renowned
Comrades ultramarathon are
seeing an uptick in sign-ups
and cross-country buzz.

From steps to sleep to stress…
If you thought your wrist-worn
trackers were already watching
hard enough, think again.
Expanding its metrics, Whoop
now measures the effect
weightlifting has on your body,
while Nix’s sweat patches
evaluate your fluid and electrolyte
losses in real time. (Word on the
street is we might see these
devices in SA later this year.)
Integration between devices is
also expanding, suggests Fiit’s
McCaig. Tracking performance
irrespective of location or
equipment, the latest version of
Fiit’s wearable chest strap pulls
metrics from connected kit
brands such as Concept2, Assault
Fitness and Keiser through to its
app. And as therapy and coaching
features add another dimension
to your devices—such as Whoop
Coach (the first AI health and
fitness coach in a wearable)—your
tech’s about to get even smarter.

Reminding all of us that growing
older doesn’t have to mean
slowing down, new research has
shed light on the limitless perks of
keeping up your reps during your
Golden Years. A Cambridge study
found that those who gravitated
towards a more sedentary
lifestyle as they aged tended to
have a lower quality of life than
their more active peers.
Researchers assessed
participants on a variety of
metrics, including anxiety, mood
and pain. Ultimately, they
concluded that just an hour of
physical activity a day could
translate into signficant gains
across these criteria. Outfits like
Silver Fit and Senior Fit SA offer a
range of classes catered to older
gymgoers, but an inclusive
approach has seen many
mainstream gyms create sessions
that can be scaled to any level.
You can also opt for low-impact
exercises like walking, yoga,
Pilates and cycling.

WEARABLES
WILL WORK
EVEN HARDER

YOU’LL AGE
ACTIVELY

TECH IS STEPPING IT
UP SO YOU CAN HIT
YOUR FITNESS GOALS

WATCH YOUR HEALTH
AND YOU’LL MAKE
AGEING EASIER

MAR/APR 2024

MH.CO.ZA

THE FIT LIST 2024

YOU’LL STEP
OUTSIDE YOUR
FITNESS ZONE

Outdoor recreation was
supercharged by the pandemic,
when a daily walk was akin to
a luxury bootcamp. Today, outside
activities, such as mountain hikes,
feature on the feeds of many
formerly gym-based fitness
influencers, observes Tracey.
Meanwhile, padel has everyone
from F1 drivers to your oom
picking up a racket. Good for the
planet and people, cities worldwide
are cleaning up waterways to meet
demand for wild swimming, says
McGroarty. A bit feral for you?
Try a rewilding spa.

EXPERIENCES
WILL BE YOUR
NEW RX

Gaining momentum, holistic
prescriptions for everyday
health concerns—from exercise
to time outdoors, social
connection and nutrition—
will be taken more seriously,
predicts McGroarty. Apps
such as Zoe already deliver
personalised eating plans to
50 000 users based on their
biological responses to food,
with founder Tim Spector
championing precision

nutrition’s role in treating
mental and physical maladies.
Elsewhere, the “green”
prescription has seen us South
Africans seek out a plethora of
outdoor activities, including
Parkruns, multiple-day hikes,
five-a-side and surfing.
However, a recent Lighstone
report suggests overall levels of
outdoor activity are still shy of
pre-COVID numbers. Consider
this your call to the wild.

SPEND MORE TIME IN
NATURE—IT’S THE
DOCTOR’S ORDERS

18
PHOTOGRAPHY: GETTY IMAGES; FINN COCHRAN (6); ERIC WITTKOPF (9)

YOU’LL FIND
ROOM TO
BREATHE

Take a deep breath. And another.
Turbulent times call for a clear
head, and a daily dose of
mindfulness is exactly what the
doctor ordered. Countless
studies have found that these
practices can help you de-stress,
ward off depression and keep
your anxiety levels down. But if
you’re struggling to make the
habit stick, try meditating first
thing in the morning. A recent
study of almost 900 000
meditation app users found that
those clearing their heads in the
AM were the most likely to
maintain their mindful mission.

YOU’LL SWOT
UP ON SCIENCE

WE CAN LEARN
FROM THE WORLD’S
‘BLUE ZONES’

MAR/APR 2024

Forget movie marathons and
reality reruns, health-ed will be
your favourite form of
entertainment in 2024. Sitting
within the SA’s top 50 podcasts,
Zoe Science & Nutrition and
The Huberman Lab have found
a sweet spot translating science

MH.CO.ZA

into practical health hacks for their
audiences. James Clear’s Atomic
Habits, which harnesses sciencebacked strategies to build healthy
habits, remains a nationwide
bestseller. And for those looking
for lessons on longevity, Netflix’s
Live To 100: Secrets Of The Blue
Zones trended for weeks after
its release. “We’re more eager
than ever to learn about our health
and how to take better care of
ourselves,” notes Ashenden.
Huberman et al are providing the
techniques minus all the woo-woo.

From injectable drugs
and cosmetic tweaks
to the body-positivity
revolution, there’s been
a seismic shift in how
we lose, gain and think
about weight. And it’s
only just beginning...
I L LU S T R AT I O N BY L I S A S H E E H A N

MAR/APR 2024

MH.CO.ZA

Our relationship
with our bodies
is broken. Can
anti-obesity
meds repair it?
Perhaps we’re thinking about weightloss all wrong, says Drew Magary.
MY GOAL IS TO SEE AS LOW A NUMBER

lose weight and nearly three-quarters of that lot

Wegovy and Ozempic. Not all of them are

as possible, so I take no chances. I don’t

said it’s been a struggle. If you’re not overweight

approved for weight loss (Novo Nordisk South

wear clothes when I weigh myself. I use the

or suffering from obesity, you might feel like it

Africa is looking into registering Wegovy locally,

toilet beforehand but don’t drink any water.

all the same. We may live in an age of body

but Ozempic is only registered to treat type 2

Sometimes, I even suck in my gut while standing

positivity, but you can’t erase centuries of weight-

Diabetes) but they are widely reported to work.

on the scale, as if rearranging my torso to look

gain stigma with a few plus-sized mannequins.

Unlicensed versions of weight-loss drugs are

more superficially flattering will somehow

Of course, there have never been more options

also being sold on the black market. One man

change things. I have an ideal weight in mind, but

to reshape your body according to your

I spoke to even mixed them himself in the

the scale rarely, if ever, hits this magic number.

specifications, and a handful of potential new

kitchen before injecting them into his body.

When it goes higher, my brain instinctively

ones are already in the pipeline. If you’re like me

(Please, please don’t do this.)

conducts a mental inventory of what I’ve eaten

and have a mildly toxic relationship with

over the past 24 hours. And then I begin my day

personal measurements, you’ve likely already

extreme lengths is a sign that our relationship

with the appropriate amount of shame.

tried some of these. Want to go on a diet? Pick

with food, and with ourselves, is broken. Can

one out of a hat. You can go keto. You can go

a new class of anti-obesity drugs repair it? Can

healthy for my age (47), although I didn’t arrive

vegan. You can go on something called the

innovative fat sucking and freezing and melting

at this point without a struggle. I was an

sirtfood diet, which supposedly activates the

procedures repair it? Can anything repair it?

overweight child who never weighed myself

“skinny gene” in your body. You can

Or are we thinking about weight loss all wrong?

because I knew what I’d have to confront if I did.

intermittently fast, but the guidelines on

I still have stretch marks on my sides. I have

intermittent fasting are so varied that one doctor

Growing Concern

tried fad diets, exercise, posting my weight

who talked to MH for this article said that

Roughly 31% of men in South Africa are obese,

every day on social media, calorie counting,

a patient of his reported eating only twice a week.

and that rate is projected to keep climbing. The

intermittent fasting, you name it. Some of those

That is not intermittent fasting. That is a hunger

best doctors will diagnose obesity—which is an

weight-loss schemes worked, others did not.

strike. Hate dieting? You can join a gym or

excess of body fat—on a case-by-case basis. But

In the end, the scale served as the final arbiter.

a running group or a hot yoga class. Hate

the more typical method of diagnosing it (along

exercise? You can get liposuction or have your

with being overweight, which is less severe

know the feeling. I have receipts. MH surveyed

love handles frozen. You can choose from

and even more ambiguous) is through body

more than 1 500 men* about their own bodies,

a wide variety of bariatric surgeries.

mass index (BMI), a measurement that

This routine constitutes progress for me. I’m

If you’re reading this magazine, you probably

and 70% said they feel self-conscious about them.
Another 57% of respondents said they’re trying to

Or you might have considered new weight-loss
meds—the ones with strange names such as

MAR/APR 2024

MH.CO.ZA

That many of us are willing to go to such

many health professionals now consider to
be fundamentally flawed.

The Men’s Health State-Of-Weight Survey

1/3

of guys don’t
feel good about
their weight

57%
1/5

Here’s who men chose as
their ideal body type:

are currently
trying to lose
weight

AND

MOST DESIRED

WE POLLED MORE THAN 1 500
MEN TO FIND OUT HOW YOU
REALLY FEEL ABOUT WEIGHT
AND WEIGHT-LOSS TODAY.
HERE’S WHAT YOU TOLD US:

of men say they’re
currently on a diet

MICHAEL
B JORDAN

19%

33%

40%

ARE UNHAPPY

ARE HAPPY

WANT TO LOSE UP TO 4.5KG

35%

CHRIS
HEMSWORTH

WANT TO LOSE 5KG TO 9KG

21%
WANT TO LOSE 9.5KG TO 13.5KG

27%

25%

ARE MEH

THE
ROCK

WANT TO LOSE MORE THAN 13.5KG

PHOTOGRAPHY: GETTY IMAGES (JORDAN, HEMSWORTH, CHALAMET); ALAMY (JOHNSON).
*MEN’S HEALTH CONDUCTED THIS SURVEY OF 1 541 MEN IN THE US. THE SAMPLE WAS
CENSUS-BALANCED FOR AGE, REGION, ETHNICITY AND INCOME

BEHIND THE DATA:
The generation happiest with their weight?
Millennials. The unhappiest? Gen X, the
guys who are in their forties and fifties.
“Gen X were raised with masculine gender
norms that portrayed an increasingly
large and muscular body ideal,” explains
Dr. Jason Nagata, who specialises in body
image and eating disorders in men. “Men
in their fifties may also be experiencing
health-related declines, weight gain and an
onset of chronic diseases,” adds Nagata.

If your BMI measures 30 or higher, you will

Among the guys who feel pressure
to lose weight, it’s coming from...

Gen Z feels
the most
pressure to lose
weight. Baby
boomers
feel the least

49%

47%

Their
health
status

Friends
and
family

32%
A lack of
male body
positivity

TIMOTHÉE
CHALAMET

LEAST DESIRED

70%

of guys feel
self-conscious
about their body

higher for white men than coloured and black

a very high body weight or a very high BMI,

qualify as having obesity, which means that you

men, according to a 2016 Stats SA report),

that’s not a choice. That’s a disease.”

will be more at risk for heart disease, kidney

a sedentary lifestyle, a diet high in sugar and

disease, diabetes and passive aggressive

ultra-processed foods, side effects from various

about food, partly because we can see food. We

comments from loved ones. Carrying

medications and even viruses. People who suffer

know if it’s good food or if it’s a party-sized bag

excess weight puts you in greater danger of

from obesity have little to no control over many

of chips. And we can see a number on a scale

surgical complications, including dying from

of these factors. That doesn’t stop them from

that, in our minds, is a direct consequence of

anaesthesia, which can potentially disqualify

believing that they do. And it especially doesn’t

housing said chips. Little progress has been

you from vital procedures on your back, knees,

stop the people around them, doctors included,

made in changing this collective mindset, in

hips and other body parts.

from believing likewise. Nearly half the men

part because all of that external body shaming

we surveyed think that obesity is a failure of will;

has made overweight men hesitant to talk about

less than a third consider it a disease.

their own struggles. Especially with doctors,

You will also be at extreme risk for everyone,
including yourself, blaming you for your obesity.
“You eat too much. You’re too lazy.” I’ve been

“I would caution against people who say, ‘It’s

It’s difficult to believe that obesity isn’t just

because a doctor telling you that you’re too

there. But the truth is that the causes of

only because people aren’t exercising enough,’

heavy feels like a formal sentencing. Melanie

weight gain and obesity are multifactorial,

or ‘It’s only because people aren’t vegetarians,’”

Jay of NYU’s Grossman School of Medicine puts

encompassing genetics, household income,

says Jody Dushay, an endocrinologist at Beth

it bluntly, “There are some patients who really

mental health, race (severe obesity rates are

Israel Deaconess Medical Center. “If you have

don’t want you to bring it up.”

MAR/APR 2024

MH.CO.ZA

3/4

Nearly
of men
are currently struggling to
lose weight. Here’s why:

Guys said their
weight has given
them...

57%
WE EAT
TOO MUCH

45%

24%

HIGH BLOOD
PRESSURE

WE DON’T
HAVE THE
MOTIVATION

35%

DEPRESSION

21%

STRESS

28%

WE DON’T KNOW
WHAT TO EAT

SHORTNESS
OF BREATH

Nearly half of us think that obesity
is a failure of willpower, whereas
less than a third think obesity is
a medical disease that has nothing
to do with willpower.

17%

The top exercises guys do to
manage their weight are…

HIGH
CHOLESTEROL

WALKING – 76%
WEIGHTLIFTING – 35%
RUNNING – 33%

17%

16%

29%

of guys would
be willing to pay
R200k to lose 5
kilos overnight

You might know this reticence all too well.

LOW SELF-ESTEEM

people don’t want to deal with that. They just

equally bullish and also cautiously excited about

I know I did. I hated talking about my weight, and

want to go on another diet.” Or they want a drug.

the even stronger class of drugs now in the

especially hated it when other people, particularly

Because who doesn’t want a magical drug that

pipeline, such as orforglipron and retatrutide.

my mom, brought it up without being prompted.

makes this whole problem go away? That’s what

It felt like a reinforcement of the worst things

I’ve been hoping for my whole big fat life and

side effects. Wegovy’s list includes nausea,

I felt about myself every time I stepped on that

there’s a chance that science may actually

diarrhoea and constipation. Treatment with

goddamn scale. To an extent, it still does. Because

deliver the goods.

Wegovy overseas is currently limited to two

while the causes of obesity are many, so are the

If this news excites you, you’re not alone. The

But weight-loss drugs also have potential

years and its long-term impacts are still being

mental health issues that accompany it:

people currently taking these drugs who spoke to

studied. Two doctors we consulted agreed that

depression, anxiety, stress and more.

us for this article all said that they changed not

users are likely to regain lost weight when they

only their appetite but their entire relationship

stop using these drugs. Nevertheless, the

negative core beliefs that people acquired in their

with food. It no longer ruled them. It’s not just

demand is growing to a frenzy already.

childhood that caused them to eat in a particular

the weight loss that’s encouraging but the

way and to believe certain things about their

potential for these drugs to drastically reduce the

The Great Divide

bodies—needs to be examined and dealt with,”

comorbidities that accompany obesity: heart

Should more drugs be approved exclusively for

says registered dietician Abby Langer, author of

disease, kidney disease, complications from

weight loss and made available on a mass scale,

Good Food, Bad Diet. “It’s shocking how many

diabetes and more. Every doctor we talked to was

they could dramatically lower obesity rates.

“The emotional side of eating—all of the

MAR/APR 2024

MH.CO.ZA

Us versus the scales

Is it okay to use
the word “fat”?

Should We
Drop BMI?
Doctors have previously used
this to determine how healthy
you are. Here are better ways
to know how much your weight
matters to your wellbeing

TOTALLY
FINE

43%

2/3

NOPE

of guys said the
number on the scales
is important to them

28%

52%

WHATEVER

said the number is more
important to them today
than it was a year ago

PHOTOGRAPHY: GETTY IMAGES. ADDITIONAL REPORTING: MARTY MUNSON; CORI
RITCHEY; RACHEL EPSTEIN; GARRETT MUNCE; KEITH NELSON JR

Despite living in an era
that advocates for the
acceptance of all body
types (widely known
as the body-positivity
movement), nearly half
of the men surveyed
think we’re left out of that
movement

In June, the American Medical
Association officially recognised the
problematic history of using BMI,
the relationship between your
height and weight, to diagnose
obesity. For a start, BMI doesn’t
consider where most of your body
fat is located. When you carry fat
around your midsection (near key
organs such as your heart, lungs and
liver), this makes your risk of
conditions, including cardiovascular
disease and diabetes, higher than
for people who carry their weight
elsewhere. Ultimately, if you take
two people with the same BMI, their
health risks may differ vastly.
So, does BMI need to be
cancelled? Not completely. It gives
researchers a general feel for what’s
happening within a population over
time. But it still doesn’t show how
healthy you are.
In fact, no single number does.
But the ones below may uncover
whether your weight is affecting
your health.

29%
When it comes to
procedures designed
to reduce body fat, half
of us aren’t willing to
give them a go—
but nearly a quarter
would be willing to
try fat freezing

Your waist measurement
Docs say this is the best and
most-studied way to know if your
weight is putting your health at risk.
For men, if your waist circumference
is 94cm or less at your belly button,
you’re good. You don’t need
to compare it with your hip
measurement or your height.

That’s the daydream, but it’s not one that will be

and work out, we’ll still never be able to go on

realised equally, if it’s realised at all. Private

a consequence-free buffet rampage. Annoying.

Your body composition

to have—the vanity one. If a bunch of us are on

then good for you, but you’ll also be disappointed

weight-loss drugs, do we risk breeding a new

when your blood-sugar levels hit the moon.

Your overall body-fat percentage
won’t tell you where fat is
distributed. But tracking it can offer
useful insights. “For example, if
you’re gaining weight but it’s all lean
mass [muscle], the weight gain is not
harmful,” says Jamy Ard, a professor
of epidemiology at Wake Forest
University School of Medicine.

generation of less-jacked men? Are we all just

There are certain things about weight loss

Your blood work

going to be a bunch of Timothée Chalamets?

that you and I will never be able to change.

The absolute best way to know how
healthy you are is with blood tests
and a blood-pressure screening.
A doctor will also discuss your
family history, your lifestyle and
how to manage all of that to feel
your best.

prescriptions aren’t cheap. Rather than

If you think that obesity will be cured for all

reversing the obesity curve, weight-loss drugs

people one day, you’ll be disappointed. If you

may instead simply increase the health disparity

think these drugs are the true holy grail of

between different socio-economic groups.

weight loss, you’ll be disappointed. If you think

Then there’s the other conversation we need

(No offense to Timmy.) Will being thin even

that you’re perfect just the way you are at 130kg,

But what you can change is how you feel about

mean anything any more? What I do know is

all of this. You don’t have to hate yourself for

the standard for what’s considered beautiful

your weight. And, while it’s okay to weigh

will only grow more unreasonable and therefore

yourself, you don’t have to make the number on

more out of reach. And given that people

that scale the sum of your identity. You are not

who take these drugs still have to eat right

your weight. You’re more than that.

MAR/APR 2024

MH.CO.ZA

There are many
ways to lose
a little timber these
days. We spoke to
four men about the
path they chose,
and how it affected
their lives.

02
Bariatric
Surgery
IS HARDCORE
INTERVENTION
THE ANSWER?

01
Meds
WHAT IT IS: A once-weekly
injection that increases the
production of insulin, lowers
blood glucose levels and
reduces appetite

WHAT IT IS: An endoscopic
sleeve gastroplasty is
a less-invasive version of the
traditional gastric-sleeve
surgery, in which a suturing
device is inserted into the
throat and down to the stomach.
The endoscopist then sutures
the stomach to make it smaller

“I’ve had problems with weight since
I was a kid. It had to do with the fact
that I was a coeliac and didn’t know.
“Eventually, in 2012, I went to a local
doctor to figure out what was going on.

“I grew up in the age of ‘clean your

They scanned my liver and found a mass,

plate’. I also grew up relatively poor, so

so they assumed I had stage one liver

when we did eat out, it was [takeaways].

cancer. Later, I visited a different clinic

Fast-forward into my mid-thirties, when

and was diagnosed as a coeliac. The

I had type 2 diabetes and an A1C level of

mass that they were looking at was

13% [a marker of blood sugar; a healthy

actually advanced fatty liver disease.

range is below 5.7%]. I weighed almost

“After I pushed the doctors to look at

165kg. I went to the doctor and he said

the disease more extensively, we found

to me, ‘If you continue to do exactly

‘

out I had stage four liver fibrosis. I was

what you’re doing, you’ve probably

“It’s unbelievable to me that today

on the verge of cirrhosis and needing

got about 15 years left.’
“I have four kids, and they deserve

I can get on a treadmill and run for 30

a liver transplant. I could die if I didn’t

minutes. My A1C level is now around

deal with it. I had to get serious.

more than that. So I went on this journey

4.7%. I’ve got a buddy who’s a trainer and

of ‘Let’s try Weight Watchers, let’s do

he’s helping me eat to train. I’ve never

a full-blown sleeve surgery. I was told

keto and let’s do Whole30.’ I ended up

been that guy. It’s fun to be that guy.

about this new, innovative procedure

having a sleeve gastrectomy in 2018,

“Yes, I’ve experienced the normal

“My BMI was 36, so I didn’t qualify for

called an endoscopic sleeve gastroplasty.

which was a gigantic life improvement.

stuff that people talk about, including

I liked that it wasn’t permanent and

I was in a good place.

constipation. When I’m backed up,

I would be back at work two days later.

I can’t eat. There’ll be days that I get to

Before the surgery, I had to prove for six

I had a UTI. I went to my doctor to get

4pm and I realise I haven’t eaten

months that I was willing to change my

an antibiotic and he found glucose in

anything. I’m not unworried about the

lifestyle. I went on a recommended diet

my urine. He said he wanted me to try

lack of research on the long-term

and had blood tests and scans. I passed

something new: a once-per-week shot

effects. It’s kind of the devil versus the

and had the procedure. I’m down from

to help with my blood sugar. He never

devil. Maybe I’ll get sick from this...

120kg to 95kg, and I have a healthy liver.

mentioned weight loss to me. I picked

but I knew that high blood sugar and

I work out four times a week. My sleep

up my prescription the next day.

obesity was going to get me. All my

apnea and joint pain are gone. I’ve got

Within 10 months, I was down from

life I’ve heard there’s no magic wand.

energy. It’s the best thing I could

about 127kg to 95kg.

This is my magic wand.” – Josh, 43

have done.” – Zach, 37

“Then in December 2022, I thought

MAR/APR 2024

MH.CO.ZA

04
Diet And
Exercise
WHAT IT IS: The things that
everyone just loves to do
CUTTING-EDGE
TECHNIQUES COULD
CHANGE THE GAME

“My partner and I were home all the time
during the lockdowns. He decided that
there were two choices: sit around and
do nothing or use that time to get a little
healthier. I found that inspiring, so I took
a cue from him. I didn’t have a number in
mind about how much weight I wanted
to lose. It was more of a ‘Let’s see where
this goes.’ I started using an app called
Glo, which had pre-recorded workout
classes that I did a few times a week.
The progress was easy to see, which
was helpful to me because I’d gone
through spells of going to the gym
before. After about a month, I joined
another app called Future. You do
a FaceTime meeting with a fitness
coach, talk to them about your goals

ARTWORK: PETER CROWTHER AT DEBUT ART. PHOTOGRAPHY: ROWAN FEE

and they set you up with a workout plan.

told, I was there for five hours. When

It just clicked for me. Eventually I worked

they were done, they put me into this

my way up to working out six days

Cosmetic
Surgery

compression garment, like a wrestling

a week. During this time, I joined my

singlet, with thick foam pads to increase

husband on a few experiments with

the pressure on certain areas because

different diets. When everyone else was

WHAT IT IS: AirSculpt,
a minimally invasive fat-removal
procedure, targets and
removes fat using a tube

I was leaking blood and fluids.

making banana bread, we were doing

“I was in a lot of pain the first week

a lot of weird keto recipes. Then I started

after the surgery. My flanks were sore

using an app called Lose It! to track what

and I couldn’t twist my body. Then I got

I was eating. It was perfect because we

this intense pain radiating through my

weren’t going out to restaurants. I was in

left thigh. Eventually that segued into

control of what I could eat. I’ve lost

“I’ve experimented with non-invasive

a dead leg—a rare side effect. (Lucky

almost 38kg since the summer of 2020.

weight-loss treatments for years. None

me!) For two and a half weeks, no one in

of them did anything remarkable to the

my family knew I did this. When I told

complicated. I’m happy with what I’ve

layer of fat in my midsection that I can’t

my wife and she asked why I did it, I was

done, but mainly I’m surprised at how

ever seem to get rid of, no matter how

like, ‘Silliness and vanity.’ I think it speaks

willing people are to talk to you about

much weight I’ve lost. So I was like,

to a certain frustration because you

your body. The other day, someone

‘Fuck it, let’s just try AirSculpt.’

might be working out so hard to get

asked me if I was taking ‘the shots’,

strong and to look the way you want

referring to Ozempic. Then someone at

me sedatives, painkillers, an antibiotic,

to look. When your body doesn’t

work said, ‘Isn’t it funny to lose weight

laughing gas and a topical anaesthetic.

cooperate the way that you want it to,

and everyone thinks you’re on

I was awake the whole time. Then the

which it rarely does, why not try?

weight-loss drugs but you’re not?’ It felt

“For the procedure itself, they gave

technicians brought out what looked like

“It’s hard to say whether or not

“My feelings about my weight loss are

like they were daring me to say I’m not.

a long straw, inserted it into my

AirSculpt was worth it. My stomach is

abdomen and went to town. They

flatter and tighter, but I don’t have

offensive part... when people assume

sucked out half a litre of bubble-gum-

six-pack abs. My hope is that when I’m

you just took an easy road. I’ve woken up

coloured, viscous fat from my abdomen.

healed in six weeks—it takes about

too many mornings at 6am to get in

three months in total—I won’t have

a workout before going to the office and

is optional, is tighten up the abdominal

that extra layer of fat around my

grilled too many chicken breasts to feel

skin using radio frequency and helium.

midsection. I’m pretty optimistic.”

insecure in what I know is the hard work

That adds time to the procedure and, all

– Steve, 41

I’ve done.” – Bert, 42

“The other thing that they did, which

MAR/APR 2024

MH.CO.ZA

“I think that might be the most

Are Weight-Loss Meds Right for You?
If you’re thinking about taking anti-obesity drugs, browse
our expert-backed chart.
START
HERE

UNDER 27

This chart was
created via guidelines
from the American Heart
Association, the American
College of Cardiology and the
Obesity Society, under
the guidance of Dr. Fatima
Cody Stanford of Harvard
Medical School

CALCULATE
YOUR BMI AT
ASMBS.ORG/BMICALCULATOR

CONSIDER MORE TRADITIONAL
LIFESTYLE CHANGES, SUCH AS
ESTABLISHING A HEALTHY DIET
PLAN AND PRIORITISING EXERCISE.
TALK TO YOUR DOCTOR
OR A REGISTERED DIETICIAN.

BETWEEN
27 AND 29.9

OVER 30

DO YOU HAVE ANY OBESITYRELATED DISEASES, SUCH AS
HIGH BLOOD PRESSURE, HIGH
CHOLESTEROL, DIABETES OR
PREDIABETES, OR SLEEP APNEA?

GLP-1 DRUGS ARE NOT SAFE
FOR YOU. TALK TO YOUR DOCTOR
ABOUT ALTERNATIVES OR SPEAK
TO A REGISTERED DIETICIAN TO
MAKE A TRADITIONAL PLAN.

YES

HAVE YOU HAD OR DO YOU
HAVE PANCREATITIS?

DO YOU OR ANY FAMILY MEMBERS HAVE A
HISTORY OF EITHER OF THE FOLLOWING:
MULTIPLE ENDOCRINE NEOPLASIA TYPE 2
OR MEDULLARY THYROID CANCER?

YES

NO
YES

DO YOU HAVE HIGH
BLOOD PRESSURE?

YOU MIGHT QUALIFY, BUT KNOW
THAT THESE MEDS COULD MAKE
YOUR PANCREATITIS WORSE OR
TRIGGER AN EPISODE. TALK TO
YOUR DOCTOR.

ARE YOU PREGNANT OR IS IT
POSSIBLE FOR YOU TO GET
PREGNANT?
NO

YES

IF YOU’RE PREGNANT, THESE
MEDS ARE NOT SAFE FOR YOU. IF
YOU COULD BECOME PREGNANT,
TALK TO YOUR DOCTOR ABOUT
POTENTIAL BIRTH-CONTROL
OPTIONS BEFORE TAKING THESE.

YES

TALK TO YOUR DOCTOR ABOUT
POTENTIAL OPTIONS. IT’S POSSIBLE
TO GO ON THESE MEDS IF YOUR
HIGH BLOOD PRESSURE IS PROPERLY
TREATED AND CONTROLLED.

ARE YOU COMFORTABLE
WITH THE LONG-TERM USE
OF MEDICATION?

STUDIES SUGGEST THAT MANY
PEOPLE EXPERIENCE WEIGHT
REGAIN WHEN THEY STOP USING
WEIGHT-LOSS MEDICATION. IF
THAT’S A CONCERN FOR YOU,
SPEAK TO YOUR GP.

AN ANTI-OBESITY MEDICATION
MIGHT BE RIGHT FOR YOU. HAVE
A CONVERSATION WITH
YOUR DOCTOR BEFORE
STARTING ANYTHING.

YES

What’s the Deal With These Meds?
Ozempic and Wegovy—the two you’re likely to

even more weight loss. Ozempic is not currently

must still maintain a healthy diet, as well

have heard of—contain the active ingredient

approved for weight loss in SA, and is only

as a consistent exercise routine, while

semaglutide, and are a class of drugs known as

registered for treating type-2 diabetics, while the

taking them. A range of side effects have also

GLP-1 agonists, which control your body’s insulin

company behind Wegovy is looking into

been reported, from headaches to nausea and

response and reduce appetite.

registering the drug locally.

diarrhoea. (Long-term effects have not been

Mounjaro and Zepbound, made with the

However, it’s unclear whether we’ll see

studied in some of the newer drugs.) That’s

active ingredient tirzepatide, target the GLP-1

Mounjaro or Zepbound approved as weight-loss

why, when or if they’re made available, it’s

and GIP receptors in your body, which leads to

treatments here. Keep in mind that not

crucial to get these drugs prescribed by

blood-sugar improvement and the possibility for

everyone responds to these drugs and you

a doctor, so you can be monitored.

MAR/APR 2024

MH.CO.ZA

YOUR PERSONAL
TRAINER ON
THE MOVE
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and

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LEGEND

LOW CALORIE

HIGH PROTEIN

VEGETARIAN

HEALTHY FATS

PHOTOGRAPH BY ALEX LAU

HIGH IN FIBRE

CONVENIENCE, DEMAND AND ALL THOSE
DAMN ADS ON SOCIAL MEDIA ARE FUELLING
THE MASSIVE MARKET FOR SUPERMARKET
GOODS. WE FOUND WHAT’S ACTUALLY
WORTH ADDING TO YOUR LIST.

HOW WE MADE OUR PICKS
We scanned supermarket shelves
(IRL and online) to find food and
drinks with the most protein, fibre
and healthy fats and the fewest
empty calories and added sugars.
Then we taste-tested everything.

WORDS BY KIERAN LEGG

MAR/APR 2024

MH.CO.ZA

S
K
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Fuel fothat’ll scoreand more.
snacksding macros
buil

Woolworths Vegan Peanut Butter
and Cocoa Protein Bites
This three-piece ensemble is the perfect postsesh reward. With more than 8g of protein, and
a generous dose of fibre (around 30% of your
daily recommended), it’s a guilt-free way to top
up your tank. Bonus: a study published in Nature
Scientific Reports found that consuming dark
chocolate—read: cocoa—might help reduce
your risk of hypertension. R26.99,
woolworths.co.za

USN Chocolate Ice
Cream Protein Bar
ButtaNutt Cocoa
Macadamia Nut Butter

Stash one of these in your
gym bag for a serious protein
payload. A single serving
will net you more than 20g of
this major macro. While the
chocolate varieties topped
our running list of favourites,
Lemon Cheesecake was
a serious contender.
R19.99, clicks.co.za

For an on-the-go alternative to their
range of moreish nut butters, ButtaNutt
has shrunk down many of their staples
into squeeze pack form. This one tastes
as good as Nutella minus all the added
sugar. And you’ll wring out more than
just flavour: macadamia nuts contain
a notable dose of manganese, a mineral
essential for energy on tap (and strong
bones). R9.95, buttanutt.co.za

Smartbite Garlic &
Herb Seed Crackers

Faithful to Nature
Almonds Supreme

Can’t kick the chips habit?
Find an alternative that’s more
satisfying to crunch on. These
seed crackers are fortified with
psyllium husk, a soluble fibre
that acts as a super-effective
digestive aid. On their own,
these were enough to sate our
palates—but they’ll transform
into pure snacking nirvana with
a thin shmear of cottage cheese
(Lancewood makes one of our
faves). R35.99, clicks.co.za

New research published in
Frontiers of Nutrition found that
snacking on almonds could help
speed up your recovery after
a heavy lifting session. This box is
a “supreme” example of science
in action scrapping the added BS
for an unfiltered refuelling option.
Pro tip: almonds, like most nuts,
tend to be high in calories, so it’s
best to portion out your morsels
so that you don’t overeat.
R74.95, faithful-to-nature.co.za

MAR/APR 2024

MH.CO.ZA

Mexican Style
Chicken Booster Bowl

Munch Measured
Meals Teriyaki
Pork Fillet

Swap oily fare for a filling lunch
option that’s loaded with fibre,
protein and flavour. Packing
around 23g of the muscle-building
macro (and setting you back
just 377 calories) this is a super
bowl on every level. R79.99,
woolworths.co.za

EX TE N D ED
S H EL FL IF E

ack beans,
Containing bl
es up a few
this dish servalth benefits.
additional heve found that
Studies ha legume can
this more-ishl your blood
help contro levels.
sugar

A honey-soy glazed pork
cutlet features amid a medley
of sauerkraut, beans and
smoked chorizo. In other
words, a near-perfect
alchemy—and no ready meal
has any right to taste this
good. Pork will give you
a heavy-handed portion of
vits B6 and B12, both vital
to brain function and cell
formation. Not keen to swine
and dine? Take your pick from
Munch’s extensive menu of
heat-and-eat hits. R109.95,
munch.co.za

Woolworths Sesame
Chicken Noodle
Dietary fibre is incredibly important: studies
have found that getting an adequate supply
won’t just pay off for gut health, but could also
ward off certain cancers and even improve
your mood. It’s loaded with this vital macro
(it contains more than 12g), delicious AF and
ready to eat in just shy of three minutes… need
we say more? R94.99, woolworths.co.za

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

.
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UCOOK Meatballs
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MAR/APR 2024

MH.CO.ZA

It’s Italian dining without the shlep. Plus, you
know exactly what you’re wolfing down thanks to
UCOOK’s in-depth nutritional info. Their meatball
dish is a muscle-making hero, cramming 9.5g
of protein for every 100g of fare. It’ll also lay the
smackdown on your tastebuds. Not bad for
just R88 a portion. ucook.co.za

S
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onday with
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BLEND IT!
Wazoogles Chocolate
Moondust Superfood
Protein Shake
We’re not exactly sure what
Moondust is, but one thing’s
for certain: it tastes great.
This foundational element
packs a rich chocolate
edge and enough protein to
supplement your gym efforts.
Add one scoop for rest days
and two if you’ve got reps on
the itinerary. From R29.95,
wazoogles.com

Fry’s Big Fry Burger
These will sizzle when they hit the pan just like your blood-red patties,
and pack a considerable 20g of protein per portion. For reference,
that’s around the same amount as your typical beef burger. For the
best results, brush both sides with olive oil and then fry for around
10 minutes. R77.99, Pick ‘n Pay and Checkers

PlantLove
Minced Soya Rounds
If the word “soya” elicits a grimace,
it shouldn’t. Research has long since
debunked antiquated claims that
consuming soy can mess with
your T levels and cause you
BLEND
to sport those dreaded
IT!
Lo
proteinoking for a f
moobs. These rounds
to glug-packed smilling,
This d on at an oothie
let you fuel with serious
ea
y
rec d simple time?
taste and a newfound
boxesipe checks asmoothie
conviction. R129.99,
casca and will ne ll the
de of h
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woolworths.co.za
to booealthy fats
t.

Beyond Meat
Beyond Burger

FRUT Frozen
Bananas
Blending up frozen bananas
will give your smoothie a thick,
ice cream-like consistency.
These come pre-sliced and
ready to blend. Layer in two
handfuls. Bananas are loaded
with potassium, vital for smooth
muscle and heart contraction.
R60 for 1kg, frut.co.za

ButtaNutt
Macadamia Milk
This plant milk will add volume
and is fortified with calcium
carbonate for strong bones.
Add 300ml into your mix.
R39.95 for 1L, buttanutt.co.za

Faithful to Nature
Raw Fynbos Honey
Fynbos gives local honeys
a unique sweetness that’ll give
your smoothies a boost. But
flavour is just one of honey’s
many pollinated perks: a 2014
review found that it might have
nootropic properties, potentially
helping enhance cognitive
function and reduce anxiety.
You just need a teaspoon.
R125, faithful-to-nature.co.za

While we’re still a few years out from
the mass proliferation of lab-grown
meats, Beyond Meat’s beef contender
does the best job of emulating its
meatier counterparts. Its red colour
comes from beet extract, and it’s is
made from pea protein rather than
soy. R129.99, woolworths.co.za

MAR/APR 2024

MH.CO.ZA

Woolworths Low-Fat
Chocolate Frozen Yoghurt

Skinny Scoop
Afterdark Cacao Protein
Ice Cream

So-called Fro-Yo is all the rage in the US, but locally
we’re rarely dipping into the benefits of low-cal
tubs. This one packs responsibly sourced cocoa in
droves and will only set you back 85 calories. Even
when you’re shooting for a calorie deficit, you don’t
have to suffer; the proof is in the pudding.
R32.99, woolworths.co.za

The Ice Creamery Vanilla
Bean Ice Cream

Skip the sugar crash—and calorie
chaos—of typical ice cream
offerings by opting for this musclebuilding nightcap instead. Made
with whole milk and sugarcoated
with the net-zero sweetener xylitol,
a single serving will bag you 15.5g
of protein. Bottom line: you won’t
have to wait for your cheat days to
scoop up the rewards.
R50, skinnyscoop.co.za

This diabetic-friendly dessert has nixed the sugar
and overly processed ingredients. Fresh cream, fullcream milk, egg yolk and xylitol combine for a pintsized treat that’s delicious from the first spoonful
to scraping the bottom of the container. And unlike
its sugary counterparts, this sweet course’s low-cal
sweetener has been proven to improve dental health
(not hurt it). Available at Spar.

Woolworths Frozen
Strawberry Ice Lollies

U
N
E
M

While we won’t begrudge the occasional
Paddle Pop, our long summers call for an
icebreaker that won’t sink your Titanic
health aspirations. As usual, Woolies
has cracked the code: these threeingredient ice lollies are made from
cold-pressed juice, strawberries and
mint. Bonus: research has found that
mint might help curb your appetite.
R69.99, woolworths.co.za

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MAR/APR 2024

Wildwood
Yerba Mate

Monster Energy
Zero Sugar

The herbal tea that
hails from South
America has only just
begun permeating our
supermarket shelves.
Mate is heavyhanded
with caffeine, making
this drink a potential
candidate for your
pre-workout prep. For
reference: Wildwood’s
version contains
120mg of caffeine.
It also packs a fresh,
sip-easy flavour.
R140 for 6 pack,
findwildwood.co.za

With a near-identical
taste to the original but
minus all those pesky
calories, Monster’s
no-cal alternative is
ready to take you
from zero to hero.
It contains L-carnitine,
a compound that can
improve performance,
fast track recovery
and increase oxygen
consumption. Consider
this your new presession sipper.
R18.99, checkers.co.za

MH.CO.ZA

CR
Woolworths
Cold Brewed
Vanilla Flavoured
Coffee Drink

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Cold brew coffee is less
acidic than its steaming
counterparts resulting in
a sweeter flavour. Woolies’
offering doubles down
on this drink’s palatable
perks with the addition
of vanilla. Best part?
There’s no added sugar
or preservatives. R21.99,
woolworths.co.za

Kikkoman
Naturally Brewed Less
Sodium Sauce

Primal Salted
Caramel
Protein Shake

Soy sauce isn’t just reserved for sushi.
Use it as a marinade base, stir fry
staple or flavourful stew addition—it’ll
bring umami to the table like nothing
else. A natural fermentation process
yields tasty splashes that have half
the salt of the red-capped varieties
without compromising on potency.
A must-have in any pantry worth its,
um, reduced salt. From R94 at all
major supermarkets

Need a quick protein fix?
These ready-to-drink
shakes stack up over 25g of
this muscle-building macro
per bottle. It’s also high
in calcium. During taste
tests, Primal’s Strawberry
Marshmellow variety
put up a (surprisingly)
competent performance,
but Salted Caramel—
unsurprisingly—emerged
as the overall victor.
R29.95, livingfit.co.za

Backyard Farms Mango & Chilli Sauce
The base is smoked dry chillies blitzed with rooibos
topped with a slathering of sweet mango, and it’ll bring
heat to your meals without scorching your palate.
Sweetened with sucrose, Backyard Farms has tagged
in an au natural medley of enhancers to give every dab
a moreish quality. R68, backyardfarms.co.za

CultureLab
Buchu Rooibos
Kombucha
Many kombuchas are
more overpowering than
piquant. CultureLab’s
rooibos-infused offering
is easy sipping from the
moment you pop the tab.
We dig the rooibos flavour,
but these tea leaves
pack an extra punch:
researchers have found
that it’s a quick herbal
remedy for the discomfort
caused by overeating.
Need a cheat day salve?
Reach for a can of the
good stuff. R31.99,
faithful-to-nature.co.za

EXTE N D EDE
SH EL FL IF

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Made by ferm
fusion,
in
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s a natural
Kombucha ha
iotic payload.
fiz z and probrt is important
pa
That last of your gut.
because

MAR/APR 2024

Che Gourmet Gochujang
A staple in Korean cooking, it’s sweet,
sticky and savoury all rolled into one.
In other words, it’s a game-changer.
(Exhibit A: Korean chicken wings.) It’s
economical, too, with a teaspoon or
two elevating big batch stews, soups
and more. Stir through some mayo
for a creamy dip with fangs.
R76, faithful-to-nature.co.za

MH.CO.ZA

Woolworths
Tikka Masala
Cook-in Sauce

B-Well
Garlicnaise
Keep your gym
ambitions on track and
your sandwich game
on point by lathering on
this healthy condiment.
Servings are low in
calories and rich in
omega-3s—i.e., the
“good” fats your body
needs to perform
at its peak. R49.99,
checkers.co.za

Ready-made cook-in
sauces take the pain out
of meal prep; this is one
of the best. Whipped
up to keep calories to
a minimum, you’ll net
flavour without bulking
up your intake. Brown
some chicken breasts in
a pan until cooked, stir
in your sauce and let it
simmer for 15 minutes.
Dinner is served. R57.99,
woolworths.co.za

G
N
I
ORN

Jungle Oats
Whole Grain Oats
It’s been a household staple
for over a century, and it’s not
going anywhere. What you see is
what you get: rolled wholegrain
oats ready to fuel your grand
ambitions. While a warm-and-stir
breakfast will still do the trick,
the MH team has jumped on
the overnight oats bandwagon.
Dump a scoop or two of oats in
a jar, drown in your milk of choice
and top with fruit, nuts—you
name it. R27.99, checkers.co.za

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nutri s before th e day… up
ur
th
AM hofirst meal of

EXTE N D EDE
SH EL FL IF

Smartbite Berry Granola

ntains
ar t+Food coos
FutureLife Sm
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just help yo also protect your ticke
but could t hear t disease.
agains

Need carbs on tap? This fibrous dawn-breaker will help put enough
in the tank to chase new PBs on the tarmac, trail and beyond. Clicks’
Smartbite range puts an emphasis on minimising calories without
throwing out flavour, and their berry granola is the best example of
their mission in motion. R62.99, clicks.co.za

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

MAR/APR 2024

MH.CO.ZA

DE PARTUR E S
YOUR PASSPORT TO WELLNESS

POWER TRIP

CARVE A
NEW PATH

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

MAR/APR 2024

MH.CO.ZA

How To Travel

he events of the past [couple of years] will stay
with me forever. In April 2022, I became a
father for the first time. Five months later,
my partner fractured two vertebrae in her
thoracic spine, which was caused by a rare
condition known as pregnancy-related

Fly with Qatar
Airways from
OR Tambo
to Doha,
then catch
a connecting
flight to Velana
International
Airport. Finally,
you’ll need to
catch a seaplane
or speedboat.

osteoporosis. Then, as bones began to heal
and baby steps were taken across the kitchen
floor, my father passed away after a threeyear battle with bile duct cancer. I don’t think
I’ll ever get used to writing those words.
I was tired—perhaps close to burnout—
and both my mind and body yearned for
a break. Which is how I found myself at
the Kuda Villingili Resort located in the
northern atolls of the Maldives.
Nestled some 25km from the hectic, sticky
Velana International Airport, and accessible
only by boat, Kuda Villingili is one of the
newer additions to the Maldives’ tourism

Where
To Stay
Brace yourself:
apartments
and villas start
at around
R23 000 per
night. Rooms
with a private
pool cost
R3k extra . Visit
kudavillingili.com

scene. The resort, which opened in the
summer of 2021, sits on an unspoilt coral reef
and was designed with nature in mind.
The Maldives are exactly as you’d picture
them. On arrival, the heat hits you like the

When To Go

opening of an oven door. The sand is

To avoid
monsoon
season, book
your flights
between
December and
April. Or bring
an umbrella...

sugary-white, the sky cloudless and the sea is
impossibly clear, turquoise and tranquil.
Look closely, however, and you’ll notice
an abundance of life, from ghost
BREAK THROUGH
THE HARD TIMES

crabs and dartfish to reef sharks.
As my brain tried to make sense of my new
surroundings (just 12 hours ago, I was
crammed into a heaving rush-hour train),
I was chauffeured to my private water villa.

MAR/APR 2024

MH.CO.ZA

HIT THE CREST TO
FORGET THE REST

Overhead, two Indian flying foxes with

jet-skiing—“we’ll make it about you, and

a wingspan almost wide enough to block

you only.” Only one spot on the island

the sun darted across the sky. It felt like

subverts this rule, drawing small crowds

I’d fallen into someone else’s Instagram

of tourists: Chickens Break.

story. The resort’s dream-like quality was
only enhanced by the fact that, for the

Into The Blue

seven days I spent relaxing there, I barely

Originally a Maldivian secret, Chickens is

saw anyone else on the island. The effect

one of the top surfing locations here,

is deliberate: at Kuda Villingili, you are

famous for its long, clean barrels, which

their number-one guest and only your

are rideable for over 500m. The break,

experience matters to them.

which sits in front of the resort, is free

The island hosts 75 villas and guests

to access, with boards available to guests

can choose from seven dining experiences,

from the surf centre. But it’s in the

including local Maldivian cuisine, grilled

evening that Chickens really comes alive.

meats, Peruvian and Japanese delicacies

As the wind begins to settle and the sun

and European-style seafood dishes. I don’t

starts to dip, many of the world’s top

think I saw the same face twice.

surfers—anchored offshore—make their

“Each restaurant and its location on

way to the swell. It came to be my favourite

the island has been set up specifically

part of the day: settling down with a bottle

to create a sense of exclusivity, so it feels

of Lion in hand to watch as the barrels

as though you’re being looked after

rolled in and the surfers waited patiently,

personally,” one concierge told me over

carefully timing their moment to catch

a glass of Lion, a popular beer in the

the perfect wave at golden hour. Such

Maldives. Even at the spa or the yoga

is the popularity of Chickens, Kuda

pavilion—or if you want to play tennis or

Villingili has collaborated with charity

go scuba diving, fishing, wakeboarding or

The Wave Project, an organisation that

MAR/APR 2024

MH.CO.ZA

THE LONGEST POOL
IN THE MALDIVES

“Immersion
in blue spaces
can bring
positive mental
changes.”

supports young people suffering from
anxiety and low self-esteem through the
medium of “surf therapy ”. It’s for this
reason that I ventured to the Maldives: to
experience the impact surfing can have on
one’s mental health and wellbeing.
While it’s well established that regular
exercise can alleviate poor mental health,
there’s emerging evidence to suggest that
immersion in “blue spaces”, in particular,
along with water-based physical activities,
can bring about positive changes in
your resilience and self-esteem, while
also reducing depressive symptoms.
As a result, surfing has gained credence
as an established form of therapeutic
support. Research has shown that it may
help reduce anxiety, depression and
improve focus. As someone who has never

GET THE ALONE
TIME YOU CRAVE

surfed before, I witnessed the power of
surf therapy at a slightly quieter spot
a few hundred metres away—known,
appropriately, as Baby Chickens. And
while my ego took a slight hit as I came to
terms with the fact that I was essentially
“swimming in the children’s pool ”,
I noticed an instant improvement to
my emotional equilibrium.
To head into the swell, surfboard in
tow, requires a degree of surrender: you
have to accept that Mother Nature is in
control. It’s a thrilling experience and
a tough skill to master (core strength
certainly helps).
I suppose for most people, the real

SURF'S UP:
RIDE WAVES AND
SOLVE PROBLEMS

excitement hits your body when catching
the wave—that feeling of almost walking
on water. But for me it was about the wait,
the calm. Life has been hard recently, and
I treasured that moment of quiet, a sense
of the world slowing down. Aware only of

PHOTOGRAPHY: KUDA VILLINGILI

my breathing and the ache in my lower
back (surfing will do that if you lack core

CHEMICAL
ADVANTAGE

strength), for a brief moment, my stresses
all but vanished. There I was, in the
Maldives, gliding through the rich royal

Harness your
hormones
to turn any
holiday into
a power trip

blue of the Indian Ocean, the coral reefs
SURF LESSONS
= SEROTONIN

TROPICAL SUN
= VITAMIN D

JET-SKIING
= ADRENALINE

MAR/APR 2024

RESORT LIVING
= LOWER
CORTISOL

MH.CO.ZA

beneath me and the turtles keeping me
company. Another sentence I don’t think
I’ll ever get used to writing.

Box jumps are just the start. Plyometric
boxes are versatile, durable items of gym hardware
that offer plenty of exercise potential. Here’s
how to box clever and get the most muscle and
fitness for your time and effort.
WO R D S BY M H S TA F F
PHOTOGRAPHY BY BYRON KEULEMANS

ONE-PIECE
EQUIPMENT WORKOUT
PART 11 OF 12:

PLYO BOX

SQUARE ROOT OF POWER
WE’VE ALL SEEN THOSE VIDEOS: people
jumping onto boxes and getting it painfully
wrong, ending up with sliced shins, grazed
knees or forced into doing less-than-graceful
forward somersaults or backward tumbles.
These fail videos are as common as dance
routines on TikTok, and wrongfully, plyo boxes
and box jumps get most of the blame. And
the pain potential doesn’t end there: people
jumping off boxes or trying to do a “rebound”
jump can also get it wrong, leading to rolled
ankles or, worse, ruptured Achilles tendons.
Here’s the thing: you can’t blame the box
for any of these mistakes. In many cases, those
video stars shouldn’t have been doing box jumps
or rebound jumps in the first place. Plyometric
exercises (explosive moves focused on fasttwitch muscle fibres) are taxing, and you should
be at a recommended training standard before
jumping on and off boxes—until then, it should
be step-ups and step-downs. David Otey,
a trainer and gym consultant, says you should
be able to squat 1.5 times your body weight
before you start doing explosive moves due
to the demand and stress you’ll be putting
on your body.
But there’s good news. The plyo box can
help you get to that standard quickly, and even
better, it offers much more versatility than just
box jumps. You can do plenty of scaled moves
for beginners or use the box for a range of other
exercises to create a total-body workout—just
like our one in the following few pages—and
you don’t need any other equipment.
The best way to think of plyometric training
is that it’s the key to unlocking your strength

As always, the training tool
you buy should depend on
your setup, budget and the
training you want to do. The
good news is that the humble
wooden plyo box is relatively
cheap and helluva versatile
—it can be incorporated into
almost any kind of training
regime. Even better, if you’re
a handy, DIY type, you could
make your own.

1. Build explosive power and speed,
quickly. Don’t get us wrong, classic
lifts, presses and squats can also build
explosive speed and power, but plyo
box moves are easier to set up and
practice daily as they only require
your body weight to help develop
your fast-twitch muscle fibres.
There’s a reason why short sprint
speed, vertical jump height and broad
jump distance are still revered athletic
standards: the athletes who jump
further and higher and sprint faster are
better in any (physical) sport.
2. Burn fat while upgrading cardio
and stamina. Plyometric training can
burn plenty of calories (up to 1 000 and
more in an hour) as it requires intense
compound movements done at speed
while recruiting all the major muscle
groups. If you want to ratchet up the
challenge, wear a weighted vest or
add ankle or wrist weights.
3. Drive core strength and
coordination. While there are many
benefits to doing single-plane
exercise movements like bench
presses or deadlifts, plyometrics
is a better prescription for building
stability, mobility and coordination.
It forces your body to move safely
and powerfully through different
movement planes at speed. It works
your core as a power transfer at the
centre of all your movements. The
better you get at stability and mobility,
the faster and more flexible you will
be. Crucially, it will also help armourproof your body against injury.

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

It’s a simple, fuss-free box made from 18mm shutter ply layers of pine. The dimensions
are 50cm (width) by 60cm (height) and 76cm (length). Every box has two small holes
for gripping on either side for easy carrying. To make sure it lasts longer, keep it dry and
undercover. R1 499, mrpsport.co.za

2. THE SOFTER SELECTION: REBEL 3-WAY FOAM COATED SAFETY PLYO BOX

Tired of shin scrapes? This durable plush box has a foam coating and branded PVC
cover to help protect you from missteps and collisions, and it’s a little more gentle
on your joints. It measures 50cm by 60cm by 76cm and can be easily flipped for
different heights. Just ensure you have some grip or traction on your floor (like
rubber matting)—you don’t want this slipping out from under you.
R3 599, rebelstore.co.za

3. THE BUILDING BLOCKS: LIVEPRO STACKABLE PLYO BOX

This offers a helluva lot more versatility as you can buy and stack five soft boxes of
different dimensions to create the height you’re looking for. Each segment has
a signature colour, is filled with pearl cotton and wrapped in PVC material, and strong
Velcro is used to keep them stacked together. From R3,995, gymstore.co.za

MAR/APR 2024

MH.CO.ZA

IMAGES SUPPLIED

WHERE CAN
I FIND THEM?

and speed potential. It’s often an overlooked
type of training as it’s incorrectly perceived as
only being good for athletes—but that couldn’t
be further from the truth: it can benefit
everyone and be done anywhere. The
moves challenge your muscles, connective
tissue, bones and neuromuscular and
cardiovascular systems.
Explosive exercises, which are mainly moves
like jumps and throwing motions, rely on your
muscles’ stretch reflex to build power. They
force your muscles to their end ranges of motion
suddenly, stretching them out. Then, the
muscles’ stretch reflex kicks in, making them
contract powerfully. The plyometric moves
help put all your strength work into practical,
explosive use. Guys that don’t do these moves
can be traditionally strong, as in squatting,
pressing and lifting huge numbers, but they’re
most likely slower and can’t react as quickly on
a sports field as guys who do them.
Adding plyometric moves to your workout
plan can make you a better athlete for any sport
and help safeguard you against future injuries.
Even if you aren’t doing any sports, it can help you
become much stronger and more stable in your
lifts and will boost your core strength, mobility
and agility. It’s also a brilliant rehab and prehab
tool: you can use it for unilateral leg moves and
eccentric lowering exercises.
This is our message to you: don’t blame the
box for those unfortunate social media mishaps.
It’s a versatile tool that can help unlock speed,
power, agility and athleticism—no matter your
level. You just need to get the most out of your
new box of tricks: start by using our workout.

THE MAIN BENEFITS
OF TRAINING WITH
PLYO BOXES

WHAT DOES THE SCIENCE SAY?
tears to the anterior cruciate ligament
(ACL), one of the most common
lower-limb sports injuries. The reason
for this injury avoidance: plyometrics
helps increase the neuromuscular
control in all three movement planes,
which places less stress and force
on the ACL and transfers it to the
muscles, tendons and bones.

2. It can help prevent lower limb
injuries. Studies in The American
Journal of Sports Medicine show that
plyometric training can help athletes
avoid first-time injuries, especially
in the knee joint. Specifically, the
research shows it can help prevent

3. It builds explosive power and
burns body fat. Research in the
Journal of Strength Conditioning
found that plyometric training led
to major improvements in explosive
power. But it’s not just about being
able to lift, press and move faster

and more explosively; it can also
help torch unwanted fat. A metareview published in the Biology of
Sport quarterly journal found that
plyometric training can significantly
reduce body fat percentage and
increase lean muscle.
4. It upgrades coordination, balance
and muscle control. Research in both
the Frontiers in Physiology and the
Journal of Athletic Training has shown
that plyometric training can improve
athletes’ balance, coordination and
muscle control. This offers a double
benefit: better sporting performance
and higher injury avoidance.

MODEL: RUDI DEIM (@THE_REAL_RUD1)

1. Plyometric training improves
jump height, sprint speed and
agility. According to research in the
Journal of Human Kinetics, plyometric
training improved the acceleration,
jumping height and ability to change
pace and direction for team athletes
who did two to three sessions a week
for 16 weeks.

ONE PIECE OF KIT, 10 WAYS: PLYOMETRIC BOX

BOOM BOX

HOW THIS
CIRCUIT WORKS
You’ll work through
10 different exercises
in the order shown.
Finish all the reps
before you tackle the
next move. Between
sets, take a breath
and then forge
ahead. Aim to run this
circuit at least three
times a week.

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

Squats, dips, abdominal work… these 10 moves
leverage the full potential of a plyometric box to get
you fit, slap on muscle and add otherworldly strength.

A
B

6/ DECLINE PUSH-UP

7/ PIKE PUSH-UP

Consider this the push-up on hard mode.
Plant both feet on the top of the box and
assume a plank position with your arms
shoulder-width apart (A). Perform a push-up
until you can touch the ground with your
nose (B). Push yourself back up with a firm
core. That’s 1 rep. Do 3 sets of 12 reps.

Plant both hands on the floor slightly
wider than shoulder-width apart and your
feet on the centre of the box (A). With your
head between your arms, lower your torso
until your nose can touch the ground (B).
Now push yourself back up. Do 3 sets of
10 reps.

B
B

8/ INCLINE PUSH-UP
You’re almost out of push-up territory. This
time, however, you’ll face the box with
your hands planted on the edge (A). This
move targets your pecs. Keep your back
straight, core tensed and glutes firm as
you lower your body slowly down to the
box (B). Do 3 sets of 12 reps.

10/MODIFIED SINGLE-LEG V-UP

9/ CRUNCH
Sitting on the box, put your feet up and
keep your back straight (A). With each rep,
bring your legs and torso together (just
like the image) while staying balanced (B).
Do 4 sets of 12 to 15 reps.

MAR/APR 2024

MH.CO.ZA

Lie with your lower back well supported
by the box, and your arms and legs
outstretched (A). Engage your core, and
then raise one leg. Reach out to grab your
leg just below your knee (B). That’s one
rep. Do 3 sets of 10 reps with each leg.

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

Heat Wave
AS SUMMER TEMPS SOARED, ATHLETES FROM ACROSS THE
COUNTRY DESCENDED ON THE STUNNING HOLIDAY CAPITAL
OF CAMPS BAY FOR THE FIRST-EVER FITCHELLA—WHERE
FITNESS MEETS FESTIVAL
THERE’S A NEW LANDMARK
on Cape Town’s holiday calendar:
Fitchella. Last year, on December 16 and
17, the event—put together by Motley Crew
CrossFit with the backing of Reebok—
debuted in the sandy surroundings of
Camps Bay. It was a weekend fi lled with
heavy lifting, high-skill gymnastics,
swimming and running. The goal? Push
teams to the limits of their fitness and
mental grit. With 300 athletes inside the
arena equipped by Rebel, it was a logistical
masterclass to make sure every athlete was
able to enjoy the experience and put their
training into action.

Team Bro-zillas celebrating an event win

One- rep max clean to end off a grip killer workout

First Choice High-Protein Recovery
Drinks hooked up athletes with highquality nutrients to keep them topped up
for the six workouts over the weekend, and
the Athletic Recovery Centre provided ice
baths and massages to help competitors
recuperate after sessions. With 2 000
entries over the weekend, this inaugural

DJ Tarzan

event has cemented its place on fitness
itineraries with dates for the next
iteration already secured for this year.

Three-man worm lunges

Synchro toes to ring with Lion’s Head in the background

For more info follow @fitchella_cpt

400m penalty run

Dumbbell snatches between swimming laps

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

MEN’S WINNERS: 1. MCC Bro-zillas 2. CF Juggernaut Unstoppable 3. Team on the Move
WOMEN’S WINNERS: 1. TriFit Titan 2. Amino Disrespect 3. The Finkels -KoaKoa’s Version

BECAUSE FIT IS THE NEW RICH

BUILD & BURN

CARVE YOUR CORE WITH THIS PT-APPROVED WORKOUT

PHOTOGRAPHY: ANASTASE MARAGOS/UNSPLASH

p.104

FORGE A SIX-PACK
WITHOUT A SINGLE
“ABS” MOVE

SPARK EXPLOSIVITY
WITH THIS POWERFUL
KETTLEBELL BLITZ

BEAT BACK PAIN
& BULLETPROOF
YOUR BODY

TEST YOURSELF
TO FORTIFY
MIND & MUSCLE

p.106

p.108

p.110

p.114

+ T R A I N YO U R H O O D : M E N LY N, P TA
MAR/APR 2024

MH.CO.ZA

MH TRAINER

THE BIG WORKOUT

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

e’d forgive you
for the audible
eye-roll. But
this is not
another lofty
promise, best swallowed
with a slug of cynicism.
Our definition of “lean
for life” doesn’t mean
stripping every pocket of
fat to sport a perma sixpack. Rather, we’ve created
a time-savvy, sustainable
workout regimen. One
that doesn’t just fit into
the rest of your life, but
provides you with the tools
to actively optimise it.
Whether you’re
a work-from-home
warrior sneaking in
a mood-boosting lunchtime
session with dumbbells,
or a commuter in need of
a post-office pump, our
approach has you firmly
in mind. These full-body,
strength-building heavy
hitters have been arranged
in stamina-boosting
protocols to lay the

A1A

smackdown on calories, all
while enhancing fitness.
The movements selected
promote balance and
mitigate injury, building
the athleticism necessary to
breeze through day-to-day
life. The goal isn’t just to
look the part, but to have
a body that backs it up.
All in less than 30 minutes
a day. The workouts that
follow are to be performed
on rotation throughout
the week, resting as
life dictates between
sessions. Each workout
pits you against a different
challenge, demanding
you level up every time
you lace up.
There’s no doubt, of
course, that the approach
listed on these pages can
lead to six-pack abs and
enviable biceps, but these
are simply accoutrements.
What you stand to gain in
terms of quality of life is
infinitely more satisfying.
Ready? Then let’s get to it.

MAR/APR 2024

A1B

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WORKOUT

#01
FULL-BODY BLAST

WORKOUT: ANDREW TRACEY. PHOTOGRAPHY: PHILIP HAYNES.
ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART

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

SEE-SAW FLOOR PRESS

ALTERNATING
BODYWEIGHT LUNGE

6 reps
Lie flat on your back,
knees bent, and press
a set of dumbbells into the
air (A), bend your left arm,
slowly lowering the weight
back down while keeping
your right arm locked out
(B). Press the weight back
up and repeat on the other
side. This is two reps.
It will get very pumpy.

10 reps
Drop your bells
and stand tall (A) for
a bodyweight quad-burner.
Take a long step forward
with your left leg, dropping
your right knee all the way
to the ground (B). Push
your weight through your
left foot to stand back up
explosively. Switch legs
and repeat.

MAR/APR 2024

DUMBBELL REVERSE LUNGE
10 reps
Time to load up your
legs. Hold a set of
dumbbells at your sides
(A) and take a long step
back with your right leg,
bend your left leg until
your right knee touches
the ground (B). Maintain
an upright torso and drive
through your front foot
to stand up. Now repeat
on the other side and
alternate each rep.

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MH.CO.ZA

PUSH-UP
10 reps
Finish by doubling up on
your pecs. Start in a high
plank position, your hands
stacked directly beneath
your shoulders (A). Keep
your elbows tight to your
ribs and lower your body
down until your chest
hits the floor (B). Now
press yourself off the
floor aggressively, fully
extending your arms.

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

O.ZA

MH TRAINER

THE BIG WORKOUT

WORKOUT

#02
BACK TO BEST
BUILDING BLOCKS

Your first session was a combination of lower
body and “pressing” movements, so now we’re
going to switch from front to back and focus on
those oft-neglected but always respected back
muscles. You’re going to use the same vicious but
time-saving EMOM format as before, executing
your A movements in the even minutes, before
switching to B in the odd minutes. Oscillating
between upper and lower movements
forces your heart to work even harder
and ramps up the all-important
calorie burn. Winning.

ROW UP

The plank or “renegade” row
builds a strong back, torches
your core and improves posture.
Break it down with these moves
to nail it proper.

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

02 BENT OVER ROW

BACKGROUND IMAGE PHOTOGAPHY: CALLUM TRACEY

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

RENEGADE ROW
5 reps EACH ARM
Kick off with a coresmashing back-builder.
Assume a high plank
position with your
hands stacked on both
dumbbells (A). Row the
right dumbbell up to your
hip while actively pushing
down on the left (B). Return
to the floor and repeat.
Complete five reps before
switching sides.

PRISONER SQUAT
10 reps
Rows duly dispatched,
get ready to do some hard
time. Stand with your torso
upright and your hands
on your head (A). Drop
your hips back to sink into
a deep squat (B). Hold for
a second before pressing
through your heels to
stand up. Now repeat.

MAR/APR 2024

03 RENEGADE ROW
Even when you attempt the full
movement, start with single,
alternating reps. This will help to
further solidify the core strength
you’ll need to bust out multiple
reps without shifting your weight
excessively. A little shift is fine,
though. Once you’ve found your
rhythm, stick to it.

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THE BIG WORKOUT
WORKOUT

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

EVERY TIME YOU DROP THE WEIGHTS

PUSH PRESS

DUMBBELL LOCKOUT
LEG RAISE

100 reps
High-def deltoids:
rendering. Lift your
dumbbells on to your
shoulders, palms facing
in. Take a breath and brace
your core (A). Dip at the
knees and use your legs to
help press the dumbbells
overhead (B). Lower under
control to your shoulders
and repeat.

10 reps
Crunch time, sort of.
Lie flat on your back, legs
straight, with your heels
a few centimetres from the
ground (A). Slowly lift your
legs towards the raised
dumbbells, keeping your
legs locked out and steady
(B). Slowly lower your
feet to the start position,
keeping your core tight.

MAR/APR 2024

DUMBBELL DEADLIFT
100 reps
With your dumbbells
on the floor just outside
your feet, hinge down
and grip them with a flat
back and neutral spine (A).
Engage your lats and stand
upright. ”Push” the ground
with your feet, squeezing
your glutes at the top (B).
You’re going to feel this
one today, tomorrow and
the next day.

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MH.CO.ZA

PLANK PULL-THROUGH
15 reps
Hit your trunk from
all angles for a threedimensional core. Assume
a push-up position
adjacent to a single
dumbbell. Reach from the
opposite side and grasp
your DB (A). Pull it through
to the opposite side,
keeping your midline rigid
(B). Alternate for 15 reps.

MASTERY MATRIX

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

B2A

PILGRIM

DISCIPLE

MONK

MASTER

Perform
hands
elevated
push-ups

Perform
push-ups

As
prescribed
in the
workout

Perform
seated
dumbbell
presses

Perform
crunches

Perform
lying leg
raises

As
prescribed
in the
workout

Perform
“windscreen
wipers”,
lifting your
legs to either
side of the
bells

Perform
single
dumbbell/
double-hand
deadlifts

As
prescribed
in the
workout

Perform with
a band
looped
around the
bells,
anchored to
an object in
front of you

Perform
stood on
plates to
increase
range of
motion

Perform
30-second
bent-arm
plank

Perform
plank
shoulder
taps

As
prescribed
in the
workout

Use a weight
you must
drag, not lift

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MH.CO.ZA

THE NO-CRUNCH
CORE SHREDDER

YOU’VE ENDED PLENTY OF WORKOUTS WITH SIT-UPS TO “TARGET” YOUR ABS, BUT
WHAT IF YOU COULD PUSH ALL YOUR CORE MUSCLES DURING EVERY EXERCISE?
THIS WORKOUT CARVES YOUR CORE WITHOUT A SINGLE “ABS MOVE.”
BY EBENEZER SAMUEL

(A)

DIRECTIONS: Do this
workout 3 to 5 times
a week. All other days, go for
a 10-minute walk or run. Use
medium-weight dumbbells.

WORKOUT

DIRECTIONS:
Do the moves in order. Rest
60 seconds between exercises.

(B)

GOBLET SQUAT
TO HOVER
REVERSE LUNGE
Start standing, holding
a dumbbell at your chest, feet
shoulder-width apart. Push your
butt back and bend your knees,
lowering your torso until your
thighs are parallel to the floor
(A). Pause. Without standing
fully, step back with your right
leg. Lower into a reverse lunge,
keeping your right knee off
the floor (B). Return to squat
position and repeat on the other
side, then stand. That’s 1 rep.
Do 3 sets of 10.

WARMUP

Start standing, then place your
hands on the floor. With minimal
bend in your knees, walk your
hands into push-up position (A).
Pause, then shift your right foot
to just outside your right hand.
Reach your right arm toward the
ceiling (B). Reverse the moves
and repeat on the other side.
Do reps for 60 seconds, then
rest 30 seconds. Do 3 sets.

ELEVATED PLANK ROW HOLD
Get in plank position, left elbow on a bench, abs and glutes tight. Hold a dumbbell in your right
hand, arm hanging naturally. Squeeze your shoulder blades, then row the dumbbell to your rib
cage. Keep your hips and shoulders square. Hold for 30 seconds. Repeat on the other side.
Do not rest between sets. Do 3 sets.

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MH.CO.ZA

PHOTOGRAPHS BY TYLER JOE

INCHWORM TO
SPIDERMAN LUNGE

MH TRAINER

MIXED-RACK
MARCH

3
HALF-BENCH SINGLE-ARM PAUSED PRESS
Lie on a bench, a dumbbell in your left hand directly over your left
shoulder. Shimmy your torso so that your left glute, left shoulder blade and
spine are all off the bench. Bend at the left elbow and shoulder, lowering the
dumbbell to within a few centimetres of your chest. Pause. Press back up.
That’s 1 rep; do 10 per side. Do not rest between sets. Do 3 sets.

5
SINGLE-LEG GLUTE
BRIDGE PULLOVER
Lie with your shoulder
blades on a bench. Your torso
should form a straight line from
shoulders through knees. Hold
a dumbbell in both hands over
your shoulders. Raise your right
foot off the floor, keeping your
hips and shoulders square. This
is the start. Extend your arms
behind your head as far as you
can without letting your rib
cage flare. Pause. Return to the
start. That’s 1 rep; do 10. Repeat
on the other side. Do 3 sets.

Stand holding
a dumbbell in your
left hand at your
left shoulder and
a dumbbell overhead
in your right hand.
Tighten your abs. March
in place, making sure
that on each step, your
knee gets higher than
your hips. Do this for
45 seconds, then rest
15 seconds. Do 4 sets.
Reverse the dumbbell
positions every set.

FITNESS FIX

POWER BELL

TO FEEL GREAT AND MOVE WELL FOR YEARS TO
COME, YOU NEED MORE THAN MUSCLE. YOU
NEED POWER, THE ABILITY TO CREATE FORCE
QUICKLY. BUILD THAT IN THIS SINGLE-KETTLEBELL
WORKOUT THAT’S OVER IN JUST 30 MINUTES.
BY JERRY ST. LOUIS

WORKOUT

DIRECTIONS:
Do reps of each move for
1 minute, then rest for 30
seconds. Do 3 rounds of
each movement, then move
on to the next exercise. You
can attack this workout 4 or 5
days a week. On all other days,
go for a 20-minute run or walk.

KETTLEBELL DEADLIFT
Blast your hamstrings and glutes with
this critical lift. Stand over a kettlebell,
shins parallel to the bell, feet shoulderwidth apart, then push your butt back
and lower your torso until you can grasp
the bell with both hands. Tighten your
abs. Stand and squeeze your glutes.
Lower. That’s 1 rep.

SQUAT TO PLANK WALKOUT

PLANK DRAG

Start standing, then push your butt
back and bend at the knees and hips,
lowering into a deep squat. Place your
hands on the floor and crawl forward
until you’re in push-up position, abs
tight. Reverse the moves to return to
the start. The entire series warms up
every muscle in your body. Do reps
for 1 minute, then rest for 30 seconds.
Work for 2 rounds.

Challenge your core to stabilise your
entire torso. Get in push-up position,
a kettlebell just outside your left hand.
Keeping your hips square to the floor,
reach your right hand toward the bell;
grab it and pull it to the right. Return to
push-up position. Repeat on the other
side. That’s 1 rep.

3
PLANK ROW
Build mid-back muscle to protect your
shoulders. Start in push-up position, right
hand on a kettlebell handle. Keeping your
hips and shoulders square, row the bell to
your right hip. Lower. That’s 1 rep. Do reps
for 30 seconds on the right side, then
30 seconds on the left side.

PHOTOGRAPHS BY PHILIP FRIEDMAN

WARMUP

MH TRAINER

5
KETTLEBELL
LUNGE TO HALO

(B)

(A)

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

Stand holding
a kettlebell at your
chest, abs and glutes
tight. Step back with
your right foot, then
bend at the knees and
hips, lowering into
a lunge until your
right knee is a few
centimetres from
the floor (A). Stand
back up. Pause; circle
the bell around your
head clockwise, then
counterclockwise (B).
Repeat on the other
side. That’s 1 rep.

(A)

(B)

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

MAR/APR 2024

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(B)

MH.CO.ZA

MASTERCLASS

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

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

HOW DID MY BACK
1. PAIN
REALLY START?

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

MAR/APR 2024

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MH TRAINER

I WORK OUT WITH
4. CAN
LOWER BACK PAIN?

DO I GET BACK TO
5. HOW
REGULAR ACTIVITY?

Slowly. Don’t expect to do kettlebell swings two
days after a flare-up. Instead, methodically get
your body ready for action. Start with exercises
that will create movement through your lower
back and hips, promoting much-needed blood
flow. Progressively increase the range of
motion during these exercises. When you’re
near your full range of motion, begin adding
gentle movements to build lower back stability
and strength. The road map below will get you
started. Once you can ace that, you can ramp
up gradually to more-challenging activities.

Sort of. Don’t push through the pain to hit
a PR on your back squat or race in a 5K. But
moving in smart ways will help your lower
back recover much better than just lying in
bed and catching up on Netflix. “Muscles
generally need blood flow to heal,” says
Samuel. “And we stimulate that blood flow
with movement.” Your first moves should
be light and low impact. (Think walking and
swimming.) Still feel pain? Shift to even
lower-impact physical-therapy moves, like
the lumbar windshield (see below).

round your back, leaving
your glutes, a key lower
back stabiliser, weak. Another
common cause for active people:
poor training technique.

WHAT’S MY BIGGEST
2. TRAINING
MISTAKE?

PHOTOGRAPH BY PHILIP FRIEDMAN. PETER SUCHESKI (ILLUSTRATIONS)

Not understanding how to bend at the waist,
something you do during many exercises,
including dumbbell rows, deadlifts and triceps
kickbacks. Instead of bending forward to get
your torso in position, you need to hip-hinge,
says Certified Strength and Conditioning
Specialist Ebenezer Samuel. Whenever you
bend at the waist, aim to push your butt back
first, as if closing a car door with your booty.
Master that move with the Romanian deadlift:
hold dumbbells at your sides, then push your
butt back and lower your torso until it’s at
a 45-degree angle with the floor. Stand back
up. Do 3 or 4 sets of 8 to 10 reps twice a week.

IT’S NOT ACTUALLY
3. SOABOUT
MY LOWER BACK
MUSCLES, THEN?

GEEK TWEAKS

MOBILISE, STABILISE,

BOUNCE BACK

Master these three exercises from Certified Strength and Conditioning
Specialist Dan Giordano, to help alleviate back pain. Feeling fine right
now? Sprinkle these moves into your routine anyway.

MOBILISE

LUMBAR WINDSHIELD
First, mobilise your hips. Lie on
your back, feet near your butt. Gently
shift your hips to the left, aiming
to drop your left knee to the floor.
Return to the start and repeat on
the other side. Stop the motion
if you feel pain. Do 8 reps on
each side. Do 1 or 2 sets.

CAT-COW
This yoga staple challenges your
entire spine. Start on all fours, wrists
directly below your shoulders, knees
directly below your hips. Round your
back as much as you can, spreading
your shoulder blades. Then arch your
back and squeeze your shoulder
blades. That’s 1 rep. Do 1 or 2 sets of 8.

STABILISE

Very often it’s not. That’s the tricky thing
about lower back pain: if another muscle is
ultra-tight and causing pain in your lower
back, you can massage your achy back all day
and get little relief. So it’s critical to regularly
stretch other muscle groups, like your
hamstrings, glutes and mid-back muscles. If
you’re not currently in pain, simply bending
over to touch your toes (to stretch your
hamstrings) or doing a cat-cow stretch (which
targets nearly every muscle in your back; see
right) once a day can help prevent back issues.

BANDED GLUTE BRIDGE
Strengthen your glutes with
this one. Lie on your back, a light
resistance band wrapped below
your knees, feet near your butt.
Drive your knees apart, tightening
the band. Tighten your abs.
Squeeze your glutes, lifting your
butt into the air. Lower. That’s 1 rep.
Do 2 sets of 8 to 10. Follow with
a 15- to 20-second plank.

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COMMUNITY

3 BOUNCE MENLYN

TRAIN
YOUR HOOD

180 Amarand Ave,
Waterkloof Glen

There’s a common
misconception that
trampoline parks are just for
kids. While an excursion will
earn you plenty of brownie
points with your tykes,
you’re missing out if you
forgo the bounce in favour
of staring from the
sidelines. A stint of jumping
works your back, core and
leg muscles while packing
a serious cardio crunch. If
aimless leaping isn’t your
style, this gargantuan park
(which features a variety of
different springloaded
amenities) also serves up
high-tempo dodgeball
games that’ll open the valve
on your workday stress.
bounceinc.co.za

MENLYN, PRETORIA

FROM DUSTY TRAILS TO TECH-SAVVY GYMS,
PRETORIA SERVES UP A PLETHORA OF WAYS TO GET
(AND STAY) FIT THIS YEAR. DROP A PIN TO TURN
YOUR NEW YEAR’S RESOLUTIONS INTO RESULTS.
COMPILED BY CHAMAIN VAN ZYL

PARKRUN

2 FIVES FUTBOL

4 BODY20

Atterbury Rd & Lois Ave

FITNESS 1 PLANET
MENLYN

Summit Place Office Park,
221 Garsfontein Rd

Menlyn Maine Central
Square Corner Aramist and
Ext 2, Corobay Ave,
Waterkloof Glen

Five-a-side football is an
accessible spin on the
world’s most beloved sport.
Firstly, you won’t need the
kind of stamina necessary to
sprint across a full-sized
pitch. Secondly, with smaller
teams, pulling together
a squad is as simple as
texting a few mates and
setting up a time. Thirdly,
games are all action, zero
downtime. Finally, venues
like this one (situated on the
roof of a parking lot) are
springing up everywhere, so
you won’t have to travel far to
get your fix. Best part? With
some real graft, you can burn
up to 750 calories in an hour
of playtime—the perfect
intersection between getting
fit and having fun.
fivesfutbol.co.za

This new-age twist on
high-intensity workouts
armours you in an electrodeenabled bodysuit hooked up
to an EMS device. But this
isn’t an over-the-top sci-fi
cosplay; this tech activates
electrical impulses to trigger
muscle contractions
throughout your body. The
goal is to max out stimulation
in minimal time, letting you
shave down your gym
sessions to just 20 minutes.
(Talk about efficient.)
Programmes are fully
customisable based on your
goals, so you can finetune
each session. body20.co.za

5 CROSSFIT
MENLYN MAINE

An indoor workout doesn’t
have to sacrifice on scenery.
Not only does this Planet
Fitness location sport clean,
streamlined (and roomy)
spaces to notch up your
sweat sessions but large
windows also bathe the luxe
gym in natural light, giving
you room to curl without
feeling cooped in. Highlights
include the functional
training area and sprawling
cardio deck replete with all
the necessary machinery to
get your blood pumping. But
it’s not all reps and no rest.
For your cooldown head to
the juice bar, steam room—
or both—for a well-deserved
post-workout pick-me-up.
planetfitness.co.za

Keeshond Street, Garsfontein
The naysayers called
CrossFit a fad, but the
bubble hasn’t burst yet.
With new boxes springing
up across the country,
Menlyn Maine’s bastion to
HIIT is one of our favourites.
Featuring a stripped-down
minimal space, there’s a
Zen-like atmosphere to its
weekly classes. The focus
is on notching clean reps
in a group setting and
your commitment to the
cause will net you some
impressive results. Light on
your wallet, too: memberships kick off at just R800
per month. cfmm.co.za

MAR/APR 2024

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6 HOTPOD YOGA

60 Glenwood Rd,
Glenwood
Flexing in a high-temp
environment has been
proven to pack some
serious health benefits.
A study conducted
by researchers at
Masschusetts General
Hospital found that logging
frequent hot yoga classes
can help hit the brakes on
depression, anxiety and
stress. Other studies have
found a link between
sweltering stretches and
improved cardiovascular
health. Consider this
Glenwood location
a pressure cooker for your
mind and heart. You’ll
be training in 37°C heat
completing a range of
fitness-boosting
movements to the groove
of relaxing beats. The
studio has opened its doors
to yogis of all levels, with
instructors helping you
navigate a variety of yoga
styles at your own pace.
hotpodyoga.com

IMAGES SUPPLIED

MH TRAINER

LYNWOOD
CYCLING CLUB
WILLOW WAY
FITNESS
LYNNWOOD

PRETORIA
COFFEE RUN

6
HOTPOD
YOGA

ROLLERCADE
PRETORIA

VELO CYCLING

BOUNCE MENLYN

VIRGIN ACTIVE

8
PLANET
FITNESS

4
BODY 20

FIVES FUTBOL

CROSSFIT
TANIWHA

CROSSFIT
MENLYN
MAINE

PADEL
8 THRASHERS
& SKATE

CLUB RUNS

241 Serene St, Garsfontein

Thrashers was built in 1996, making it
the oldest skatepark in the country.
But with regular maintenance,
additions and modifications, this
arena isn’t showing its age. Recently,
the location has taken on new
dimensions with the addition of
decked-out Padel courts.

7
SALOMON
COMMUNITY
RUN

7 SALOMON COMMUNITY RUN

KIMIAD GOLF
COURSE AND
DRIVING RANGE

Thrashers is open to boarders,
BMXers and rollerbladers.
It features a range of different
obstacles, including ledges,
stairs, a pyramid, a menacingly-named death
ramp and two quarter pipes.

501 Jochemus St, Erasmuskloof

Wolwespruit is a lush trail run and
mountain bike park located in
Erasmuskloof. For bikers, you’ll find
plenty of rugged real estate to tear
through with its 23km MTB single
track featuring exhilarating drops,
testing river crossings and a few big
jumps along the way. It’s also the
gathering spot for the Salomon
Community Run. Runners meet
weekly on Tuesday evenings to tackle
a range of distances as a group.
For newcomers, we recommend the
Purple Trail which spans just under
5km. wolwespruit.co.za

Padel is a tennis-like sport that
shrinks the court, lowers the net
and lets you play the ball off the
walls. As a result, it’s far more
accessible than its forefather, giving you
a pick-up-and-play alternative to make good
on your Wimbledon-esque ambitions.

PLANET
FITNESS
SIGNATURE
OLYMPUS

NOW TEST
YOURSELF

DEAD WEIGHT

Start each round with
12 deadlifts. Keep the
bar close to your body,
and don’t squeeze the
life out of it
(or you’ll fatigue
your forearms).
With your lats
engaged, bend
down with a flat
back to pull the bar
from the floor, then
stand up straight.
Don’t rush: you might
be against the clock,
but each rep should be
as solid as your first.

FINISH YOUR WORKOUT STRONG.
TACKLE THIS CROSSFIT HERO
WOD, THE DT, TO FORTIFY BOTH
MIND AND MUSCLE.

THE FORMAT

HANG IN THERE

From the top of your
last deadlift, go
straight into your first
hang clean to build
power in your upper
body. Hold the bar at
your hips, then lower
it towards your knees,
keeping your back
straight. From here,
generate force from
your hips and imagine
that you’re jumping

JERK IT OUT

as you shrug the bar
up, lifting it as high
as possible. Now,
drive your elbows
underneath the bar
as fast as you can,
catching it in the rack
position, as though
you were about to do
a front squat. Return
the bar back to your
hips. Steel yourself
because you have
8 more reps to go.

DT
STANDARDS
10 mins+
– Needs work
8 to 9 mins
– Solid effort
Sub-8 mins
– Smashed it

For the last 6 reps of
the round, press the
bar from the front
rack position to full
lockout overhead. Dip
your knees, then drive
the bar up from your
shoulders until it’s at
your eyeline before
dipping again. Catch
the bar with your arms
fully extended, then
stand up straight to
finish. Pace yourself
in the first round or
you’ll be running on
empty by the fifth.

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

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

TISSOT PRX AUTOMATIC