CONTENTS ER

V
CO
E
TH

IS YOUR DESK JOB

1 O
N

28
STAY FIT PAST YOUR 50S
Zheng Ge Ping shares how
hes managed to get ter

14
with each decade.
SHORTENING YOUR
LIFESPAN?
Its not worth dying earlier than
you should over your job. Find
out how to extend your longevity.

ARE YOU A
TINDER TERROR?
Yes, you want her to swipe
right, but are you making her
swipe left in horror instead? 34

56
CLEAN EATING MADE EASY
Food delivery services are ofering
a lot more healthier choices than
you think and, no, its not just
leaves and bland peas.

8 WAYS YOUR KICKS

98 ARE RUINING YOUR RUN

Your running shoes could
be hurting you rather than
helping you.

BE A TRAIL- BREAD RISES AGAIN

Its about time we honoured the
BLAZER warm, crusty, freshly baked loaf as
Trail biking is
the best thing since, well, you know.
a thrilling mix
of strength,
stamina and
white-knuckle

94
adrenalin.

IN EVERY ISSUE
54 ON THE COVER
PHOTOGRAPHY: FRENCHESCAR LIM
ART DIRECTION: JASON TAN
10 EDS NOTE 14 ASK MENS HEALTH HAIR & GROOMING RINA SIM USING
19 BULLETINS DIOR & LIVING PROOF
SWEATPANTS: ADIDAS ORIGINALS
89 PERSONAL TRAINER MODEL: ZHENG GE PING STYLING: SHEH
112 EXTRAS! WATCH: VOSTOK EUROPE ALMAZ, RED ARMY

6 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 SINGAPORE
SWEETHEART
Fiona Xie talks
about what she
looks for in a man.

32
Take notes, lads.

SAFE OR SCREWED?
You took chances in your
younger days. How much
damage did you do?
46 96 ZHENG GE PINGS
OLD-BUT-GOLD
FITNESS MOVE
The Turkish get-up is an
old-school strongman
move, but its also
benecial for runners.

52
HEALTHY LICKS
While raspberry
ripple doesnt quite
30
count as one of your GET IN THE
ve-a-day, learn to BAWL GAME
freeze your assets We know its
wisely and your two okay to show
scoops neednt be an our vulnerability,
indulgence. but its still
diicult. One
weepy guy hopes to
change that.

90 THE FAST TRACK

TO A SIX-PACK
102 102 SPOILT
FOR CHOICE
In this programme, Each of these running
youll work out five days shoes has a diferent
a week. On days 1, 3, speciality, so you can pick
and 5, youll lift. Gains and choose the one
will ensue. that ts you best.

NOVEMBER 2016 7
 GET IN TOUCH
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 Global Editions/
EDITORS-IN-CHIEF

Australia
IAN COCKERILL
Brazil
SERGIO XAVIER

5 SKILLS YOULL HAVE Bulgaria

VLADIMIR
KONSTANTINOV

MASTERED AFTER READING THIS ISSUE China

ZHOU SONG
Croatia
ROBERT FRKOVIC
France
PATRICK GUERINET

OLD BUT Germany

MARKUS STENGLEIN

1
P54
Greece
GOLD VASSILIS
GEORGAKAKOS
Hungary
Some days I wake up and curse How to eat bread
MT PSZTOR

at Father Time. It seemed like just and still keep off

India
AROON PURIE
yesterday that I could push my carb-overload. Indonesia
body to the limits, and spring NINO SUJUDI

back with nary an ache the next Italy

ENRICO BARBIERI
day for more punishment. Now, I Kazakhstan
wake up after a tough workout ANDREY MANUYLOV

and parts of my body I didnt even 2 Malaysia

JOHN NG
know existed aches, reminding Netherlands
me of my age. Sadly, our bodies

P32
JAN PETER JANSEN

are like machines they wear Philippines

ALLAN MADRILEJOS
down over time. But with proper Poland
maintenance, you can add years What Fiona Xie KRZYSZTOF KOMAR

and quality to your life. really thinks Portugal

about bikinis. PEDRO LUCAS
Thats where health and fitness Romania
come into play knowing when MIHAI GHIDUC

and how to push your body to Russia

KIRILL
stay in peak condition. And VISHNEPOLSKY

speaking to Zheng Ge Ping was Serbia and

really an inspiration when we 3 Montenegro

IVAN RADOJCIC
were working on this issue. The
man is a master of longevity, both
career-wise as well as physically.
When he took of his top to pose
P52
Should you eat ice
cream if youre on
Singapore
KELVIN TAN
South Africa
JASON BROWN
South Korea
SEUNG KWAN PAIK
for our cover, there was a sharp a diet? Spain
intake of breath in the studio, and JORDI MARTINEZ
Id imagine everyone thought the Thailand
CHATCHAWIN
same thing: You can look like UNHANUN
that at 52? Turkey
FATIH BYKBAYRAK
Impressively, thats exactly
what Ge Ping has done, geting 4 Ukraine
DMITRY PRIBYTKO
ter and stronger with each United Kingdom
TOBY WISEMAN
passing decade. But it doesnt

P98
come without sacrice, of course. Latin America
He shares with us what it takes to FRANCISCO CUEVAS
ARGENTINA
last the distance this issue.
Kudos, Ge Ping. I hope Im as t When you should ARUBA

as you in my 50s! change your CHILE

running shoes.
COLOMBIA

COSTA RICA

CURAAO

5 DOMINICAN REPUBLIC

ECUADOR

Editor
P30
Is it OK for guys
to cry?
EL SALVADOR

GUATEMALA

HONDURAS

MEXICO

NICARAGUA

PANAMA

PERU

VENEZUELA

10 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 NOW! AT MENSHEALTH.COM.SG

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Most people on a diet would simply try to eat less than FOLLOW US ON
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willpower runs out. But eating behaviour expert Ciaran
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His reasoning: If people do not feel that they are giving
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5 Tips To Avoid Getting
Running Stitches
Most runners have experienced
stitches at some point, whether
its in a competitive race or a
simple, regular jog. These sharp,
stabbing pains are caused by
a strain on the ligaments that
attach your organs to your
diaphragm. But all hope is not
lost there are various ways to
dodge the pain.
TEXT MCKEN WONG

www.bit.ly/stitchesmh
MH Video
IPPT: HOW TO TRAIN FOR
THE PUSH-UP STATION
PHOTOS 123RF.COM

Are you aiming for IPPT gold? Get down

to business and watch how you can
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ASK MENS HEALTH LIFES QUESTIONS ANSWERED

While the scientific

forum likes to plays

EVERYONE IS musical chairs with

this debate, well
stand firm. Yes, too
SAYING I SHOULD
TEXT ALEX HARRIS & KENNETH WEE

long idling on your

PHOTO ASIAIMAGE/MASTERFILE

rump is unhealthy.
STAND UP AT WORK. But sitting is the
new smoking is a
ARE DESK JOBS glib phrase that
needs to stop now.
REALLY THAT The truth is, as ever,
more nuanced.

HARMFUL? Tom Prolonged repose is

k anyone with one of
those newfangled Varidesks how their knees are doing today.

14 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 GET MORE ANSWERS TO LIFES QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

too long manifests in the 3/ RAISE THE BAR

form of cardiovascular and
blood sugar damage, which
researchers in Australia argue
is easily combatted with
regular two-minute breaks.
So, sit less, for sure. But,
more importantly, move more
no matter your position.
HERE ARE DR STARRETTS
TIPS FOR STAYING ON
YOUR TOES WITHOUT
THE PITFALLS.
1/ TAKE A STEP DOWN
Flat shoes meaning zero
differential between toe and
heel make a huge difference.
A lot of foot problems could
easily be remedied by this
(including bunions and
plantar fasciitis).
2/ FIND YOUR FLOW
You should be able to go
from a walk to a run without
awkwardly waddling like a
duck. If you have to correct
your feet to run, practise
standing with your feet
straight all day.
You know that foot rail under
the bar at the pub? Putting
your foot up takes the load
out of your back, so you stand
straighter. Try to put your foot
up on something at work, too.
WHY IS MY EYESIGHT BAD
AT THE OFFICE? Liam
One issue is the gradual,
insidious damage done by
blue light from screens. But
a far more likely culprit could
be stress. With a deadline
looming, you blink less and
can develop computer vision
syndrome, symptomised by
dryness and discomfort.
Keep any screen 40cm
from your face and bump up
the text size, says Dr Mark
Rosenfield, a professor at
SUNY College of Optometry.
The stress hormone cortisol
also leads to impaired retinal
function and can result in a
condition called central serous
chorioretinopathy a build-up
of liquid that causes blurry
vision. Thankfully, you can
combat this with a workout.
LEGAL EASE
WILL SENDING DICK
PICS GET ME IN
TROUBLE? Dave
In the case of a
photograph of the male
member sent by you to
your own wife, unless the
said member is engaged
in some obscene act, it
may not be considered
objectionable even if it
exploits nudity, as the
photograph would likely
impact only one person
that is, your wife, says
Samuel Seow, managing
director of Samuel Seow
Law Corporation. However,
whether or not a work is
considered obscene or
objectionable is left to
the discretion of an expert
appointed by the court (if it
comes to that).
Do you have a question about the
law that you want to find out?
Please send it to us at
magmenshealth@sph.com.sg.
The legal information here does not constitute
legal advice. You should always consult a
lawyer for the professional assurance that our
information, and your interpretation of it,
is appropriate to your particular situation,
before you commence any sort of legal action.
We are not liable if you fail to do so.

WILL A TAN PROTECT ME AGAINST

SKIN CANCER? Michael
YES?

If youre standing still,
thats slightly better than
sitting but youre still
not moving, says Dr Kelly
Starrett, author of Deskbound.
So while we wholeheartedly
endorse the idea of spending
as much time on your feet
as your bottom (not least
for the reported 46 percent
productivity boost, according
to the Texas A&M Health
Science Center), a more
effective approach is to seek
regular movement. After
MAYBE?
all, much of the trouble that
comes with being parked for
NO.
Its a fair question, when
you consider that 46
percent of men surveyed
by dermatology
scientists consider this a
perfectly acceptable way
to dodge any damage.
NO? But you couldnt be more
wrong. And if that scares
you, were not sorry,
because it darn well
should. Heading to the
beach with the delusion
that laying down some base bronzing whether on a sunbed
or just in the park somehow enables you to better deal
with UV rays is skin suicide. Use a decent SPF like the
smarter 54 percent.

NOVEMBER 2016 15
 What will you
do with yours?

Make every beat count with Fitbit Charge2

a heart rate and fitness wristband that
automatically tracks all-day activity, exercise
and sleep, keeps you motivated with advanced
PUREPULSE MULTI-SPORT CONNECTED CALL, TEXT & CARDIO GUIDED BREATHING
fitness features and displays real-time stats. HEART RATE TRACKING GPS CALENDAR ALERTS FITNESS LEVEL SESSIONS
 THE
WORKOUT
THAT MAKES
YOU EAT LESS
DIGITAL IMAGING ASHRUDDIN SANI

If youre not already doing

high-intensity interval training (HIIT)
to increase your calorie burn and cut your
gym time, heres another reason to go hard,
then go home: HIIT suppresses your
appetite. According to the International
Journal of Obesity, subjects who did
intervals for 30 minutes ate 170 fewer
calories at a meal an hour later than those
who exercised at a moderate intensity. Not
only that, they ate 100 fewer calories over TOO MUCH ON
the following 24 hours. For further appetite YOUR PLATE (AND
PHOTOS (GUY SKIPPING) MASTERFILE & (SCALE) 3DESC/MASTERFILE

WEIGHING SCALE)?
suppression, choose weight-bearing LACE UP AND
forms of cardio such as running or HIT HARD.
skipping. Japanese research found this
crushes your cravings more than cycling.

NOVEMBER 2016 19
 HEALTH
SWEAT
NOW, LIVE
LONGER
Dont stop exercising itll
pay off and heres some
research to prove it. People
in better cardiovascular
shape in their 40s have a 37 THE PERCENTAGE NUMBER OF
percent lower risk of being ANTIBIOTICS PRESCRIPTIONS IN
hospitalised with a stroke
THE U.S. THAT ARE UNNECESSARY.
SOURCE: CDC
after age 65 than unfit
folks, the journal Stroke
reports. Exercise keeps your
arteries flexible and clear,
reducing your risk of having SNORING MAY
CAUSE DNA
a stroke. DAMAGE
If you have sleep apnoea,
your DNA may have
taken a hit. Scientists in
France found that the
telomeres the ends of
chromosomes that fray
as we age of men with
severe sleep apnoea were
shorter than those of
healthy guys. Even men
with moderate sleep
apnoea had shorter ones.
Telomere shortening raises
your risk of chronic disease,
including cancer.

LOWER STRESS
IS JUST A
PHOTO ASIA IMAGES/MASTERFILE

CALL AWAY
say Canadian radiation dose of an Its no secret that social
ASK YOUR researchers from abdominal pelvic interaction eases stress,
DOC the University CT scan compared but a new study suggests
BEFORE of Saskatchewan to that of a chest that a simple phone chat is
A TEST College of X-ray. And one especially effective for men.
You should know Medicine. Only in four physicians Over three years, men who
the benefits and 18 percent of wasnt aware increased the number of
risks of a test or doctors in one that a single CT times they talked on the
treatment before study accurately scan can raise your phone were 17 percent
going ahead with it, estimated how the cancer risk. less likely to feel
psychological distress.

20 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 TAKE A CHILL PILL
Inhaling your food isnt just impolite it can also cause you to eat hundreds of
extra calories throughout the day. A study published in the Journal of the American
WHY
FACEBOOK
MAKES
Dietetic Association found that quick eaters not only consumed more than 10 YOU FAT
percent more calories, they also felt less satisfied when the meal was done and Youre more likely
hence more likely to keep snacking afterwards. The slow eaters also drank about to consume bigger
a half cup more water during the meal, which helps increase metabolism and keeps portions and eat
calorie intake in check. Take smaller bites, chew each bite twice as long as you usually for longer periods
do, and put down your utensils between bites. of time when youre
preoccupied by
television, music,
handphone or
computer, according
to a review of studies
published in Trends in
Food Science &
FRUIT FOR Technology. Try this:
Dedicate mealtime as
THOUGHT no-screen time. Dont
Is your dessert an check your e-mail, Twitter
optical illusion? or ESPN. Grab a seat and
A study in the try tasting at least your
Journal of Consumer first three bites fully
Psychology chewing and swallowing
reports that people before taking another.
underestimate the This process, also known
calories in unhealthy as mindful eating, may
food if its adorned lead to great satisfaction.
with a healthy
topping. A dish of ice
cream with fruit
was judged to have
125 fewer calories
than the same
amount of plain ice
cream. And people
given berry-topped
pastries ate more, on
average, than those
given plain ones. We
subconsciously try

6
to justify our choice
and reduce our
guilt when we eat
high-calorie treats,
PH OTO ALPH A S PIRIT/MA STE RFILE

says study author

Ying Jiang.

STROLL OFF KILOS

We repeat: Your first step to slim is a walk in the park literally. A study in the
Journal of Physical Activity and Health suggests a brisk walk daily to jump-start
weight loss. The paper found that people who strolled 30 minutes a day over
THE INCREASE IN YOUR CALORIE
three weeks lost 0.7kg without changing their diet. The speedy stroll helped INTAKE AFTER SLEEPING FOR JUST
participants burn 114 calories a day on average. FOUR HOURS INSTEAD OF EIGHT.
S O U R CE: CO LU M B I A U N I V E R S I T Y

NOVEMBER 2016 21
 TEA YOURSELF UP
All that sweat can take its toll on you, so put the kettle on. Green and
oolong teas lipid-metabolising catechins have long been praised in the
fight against flab, but a recent study by the Journal of Nutrition and
Metabolism showed white tea beats both by not only boosting the
breakdown of fat but preventing the formation of new fat cells
altogether. Well have one, too, thanks.

cups of coffee) wont

CAFFEINE help you work smarter,
DOESNT researchers find. The
caffeine will help after two
ALWAYS HELP five-hour nights. Beyond
PHOTOS 123RF

If youve had three or more that, your bodys build-up

nights of bad sleep in a of adenosine, a sleep-
row, a 400mg dose of promoting neuro-
caffeine (about two strong transmitter, is just too high.

22 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 participants who
MAKE indulged showed
CHEAT increased self-
control on dieting
DAYS NO days and came
up with better
SMALL strategies to
FRY overcome
temptation
Are cheat days
during the week,
important? Science
despite following
has spoken. A
a more restrictive
study published
meal plan. The
in Consumer
scientists believe
Psychology journal
that strict nutrition
has concluded
schedules in
that hedonistic
pursuit of abs lead
deviations boost
you to interpret
your dieting drive
even the smallest
for a leaner waist

EAT THIS
in the long run.
Researchers
lapse in effort as
total failure. Wonders
of Cocoa
compared a strict
TO SAVE 1,500kcal diet to
a 1,300kcal plan
YOUR coupled with a Its true: Dark chocolate
KNEES 2,700kcal Sunday
splurge. Those
provides muscular-endurance
benefits, just in a far sweeter
Too much
saturated fat format. A study by Kingston
may lead to knee University has found that
arthritis. Study flavonols, from the cacao beans
participants who used to make dark varieties,
ate the most increase nitric oxide production
saturated fat
in much the same way that
lost 48 percent
more joint space beetroot does, helping to
between their dilate blood vessels and
femur and tibia reduce your oxygen expenditure

7
(an indicator during exercise.
of knee
osteoarthritis)
over four years
than those who
ate the least.
Choose
THE SPICE FOR
polyunsaturated YOUR BRAIN
fats, found Eating more cinnamon may
in foods like boost levels of proteins in your
walnuts and brain involved in memory and
fatty fish. learning, new research finds.
After mice with poor learning
YOUR MINIMUM RECOMMENDED DAILY ALLOWANCE OF ability were fed cinnamon for
SALT IN GRAMS. ANY LESS CAN RESULT IN REDUCED 30 days, their ability improved
MUSCLE FUNCTION, SO DONT LET ALARMIST HEADLINES to the level of rodents that
WARN YOU OFF THE MINERAL ALTOGETHER. were naturally good learners.
SOURCE: THE INSTITUTE OF MEDICINE

NOVEMBER 2016 23
SWING TO
BETTER
FITNESS
Kettlebell swings may give you the most
bang for your fitness buck. In a University
of North Texas study, guys who did just six

P H OTO S (M A I N) S U M N E R S/ M A S T E R F I L E & (G U Y W I T H R O P E) C U LT U R A R M/ M A S T E R F I L E
minutes of swings showed major boosts in
their testosterone and growth hormone levels.
And while this may not equal instant muscle,
swings are still a one-stop shop for training
because they work your entire body, says
Dan John, a master kettlebell trainer.

LIFT LIGHT
WHILE ON THE GO
Youre worried just 60 percent of
not being able your one-rep max
to lift a lot may as you can chasing
interrupt your new personal bests
iron-pumping under a bending
regime, causing barbell. Lighter
you to postpone the weights target
unveiling of your your slowtwitch
six-pack. But a fibres, which
new study has although known
proven your fears for boosting
(and excuses) endurance, not
unfounded. size like their faster
Researchers relations provide
discovered that the same pump
you can add as youre after when
much mass lifting targeted properly.

24 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
STOP JOINT
MISERY IN THE BENEFITS OF BARE FEET
ITS TRACKS Shoes can lead to overuse injuries. They trick your brain into thinking your feet arent
Here are some good news for working hard enough, so your legs end up working harder than they need to. The cure?
cardio junkies, as research Stride barefoot for 100m after a run. Result: stronger foot muscles, better posture
shows the link between and balance, and less injury risk.
running and joint pain is a non-
starter. The Lawrence Berkeley
National Laboratory discovered
that runners are less likely to
develop joint pain than inactive
people, and that you can run
several marathons a year
without concern. Its being
overweight that poses the
biggest joint risk, and lab
coats found a link between a
decrease in pain and calories
burned through exercise.

ROPE
IN HELP
Battling ropes can help you pump
out more on the floor. Researchers
in Canada found that just four
weeks of battling-rope training
boosted push-up performance by
24 percent. Rope workouts can
really improve lactic acid tolerance
in your upper body, says Mens
Health fitness director B.J.
REAP WHAT Gaddour. That allows you to do
more reps of upper-body moves.
YOU ROW
Looking to sculpt a
V-shaped torso? Rowing
speed and lifting
strength go hand in
hand, say researchers in
New Zealand. Elite
rowers who logged the
fastest 500m times on
a rowing machine were
also strongest in lifts
like the power clean and
supported barbell row.
Similar to the power
clean, rowing power
starts in the legs and
core, and explodes THE PERCENTAGE
through all the major INCREASE IN
muscle groups with each
stroke, says Topher
TESTOSTERONE
Bordeau, varsity LEVEL JUST FROM
rowing coach at WATCHING YOUR
Dartmouth College. FAVOURITE TEAM WIN.
SOURCE: UNIVERSITY OF UTAH

NOVEMBER 2016 2 5
 SHES
HORNIER
THAN YOU
THINK
Men tend to underestimate how often their
partner wants sex, a Canadian study shows.
Could be that a fear of rejection leads you to
not even try. Or maybe you think this attitude
helps maintain the relationship. Try this: Ask
her how you can tell when she wants it, what
excites her, and how she wants you to initiate.
Be positive!

The percentage
of men who
have active
sperm in their
pre-ejaculatory
fluid. The
condom goes
on before you
go in, fellas.
SOURCE: JOURNAL OF THE
MEDICAL ASSOCIATI ON
OF THAILAND

Thrills cause a
HORROR, chemical surge that
THEN launches our bodies INSTANT
ROMANCE into high arousal, SEX APPEAL
A woman spooked which can be Your dog is so cute! And
by a horror movie mistaken for so are you, evidently. In a
THE ULTIMATE may be more likely attraction to the survey of 733 women, 65
MALE WEAKNESS to cosy up to you. person were with, percent said adopting a
Science confirms it: Hot women really According to Margee says. Youll pet makes a guy seem
do make us stupid. In a BMJ Open study, Margee Kerr, a each see the other hotter and 68 percent
men said theyd be less inclined to sociologist who as someone to trust, said a pooch is the sexiest
wear a condom with a woman they studies fear: When strengthening your pet he can own. This
thought was hot. Even more stupid: people are scared bond. Avoid content suggests sociability and
PHOTO 123RF.COM

Knowing she probably has an STI doesnt and presented with that shuts her down, caretaking skills. Shell be
matter guys are still less likely to put a suitable mate, though. Some watching you with Max,
one on. This may stem from an evolutionary theyll see that people are into so smile and be playful.
drive to reproduce with attractive women, person as more gore; others are Whos a good wingman?
scientists speculate. Careful: Her hotness attractive. turned off by it.
doesnt make you immune to STIs.

26 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 www.torque.com.sg

GET YOUR ADRENALIN PUMPING AND

FUEL YOUR MOTORING PASSION

AVAILABLE IN
PRINT & DIGITAL
www.facebook.com/torque.singapore
TEXT MCKEN WONG PHOTOGRAPHY FRENCHESCAR LIM A R T DIREC TION & DIGITA L IM AGING JA SON TAN
GROOMING RINA SIM USING DIOR & LIVING PROOF STYLING SHEH C A MOUFL AG E JACK E T G STAR

M E N S H E A LT H . C O M . S G
28 NOVEMBER 2016
 of mind. That is a real danger
that Ge Ping faced, and he
knew he had to embrace the
challenge.
Thats reality, Ge Ping says.
Either you remain stagnant
carry on and push myself in
various aspects of my life.
Keeping fit is also not
about vanity. The population
is greying, and it helps to be
healthy when you are old. You

SURVIVAL
and die off, or youll have
to change your image and
progress. It was also about
being able to survive in this
don't want to be sick and be
burdened with hospital bills.
OVERCOMING LIMITATIONS

OF THE
industry. Plus, I needed to feed Arguably, Ge Pings fitness
my family. gamble has been a huge
success. He remains a popular
STAYING RELEVANT and respected figure in the TV

FITTEST
In fact, Ge Ping had already felt
the need to improve himself
be it physically or mentally
a decade ago. The hardcore
VETERAN TV ACTOR ZHENG GE PING LIFTS gig to get a Bruce Lee-esque
body merely accelerated that
THE LID ON ATTAINING LONGEVITY IN AN process and rendered him
UNFORGIVING SHOWBIZ INDUSTRY. professional help, in the
form of trainer Joey Chua. It
made him appreciate the
BIG GAMBLE positive effects of simply
So determined was Ge Ping that becoming healthier.
he even held a press conference Besides education, Ive
and declared his decision to get learnt that fitness is one
industry, and many are inspired
by his utter discipline that made
the transformation possible.
His career is also progressing
steadily without being
hampered by those bulging
muscles playing roles that
seem to be more wide-ranging
than before.
I am practical and know my
limits, he says. I cant hit the
standards of elite bodybuilders,
but it is my dream to become a
fitness model and still play a

I
Imagine being asked to forge
a shredded body like Bruce
Lees. Daunting? Certainly.
Painful? Absolutely. You
would probably need to
have a good reason to do it,
and for Singaporean actor
Zheng Ge Ping, his was a
gamble that granted a longer
tenure in show business.
In 2009, I was approached
by my executive producer for
two projects, the 52 year-
old recalls. One was for a
gangster role but with a
catch: to have a body like
Bruce Lees. The other was an
action drama that required
a good physique as well. I
decided to go for broke.
ripped. It was a huge gamble,
the former chef and taekwondo
instructor says. I wasnt sure if
the industry would accept this,
or if the public would find it
ridiculous. Even my family
members were confused and
couldnt understand why I would
push myself so hard. At times, it
felt like a really lonely journey.
Evidently, there were other
factors that contributed to his
physical reinvention. It wasnt
just a budding interest in getting
a buff body something martial
arts couldnt deliver but the
reactive, unpredictable nature of
his job.
Its easy to forget that the
television industry is a cutthroat
one. Many up and coming young
artistes hungry to succeed
and undeniably better looking
will look to seize whatever
opportunities they can get.
Its not a surprise to see an
actor being frozen out of the
public eye, out of sight and out
important aspect of life, he
says. It is a way of life. Of
course, becoming an Olympian
at my age would be far-fetched,
but its never too old tostart
taking care of your body. I
wouldnt say youll never
fall sick, but if you sit and do
nothing, youll get ill for sure.
Often, its easy to hit a
target youve set and then ease
off. I may have attained what
I've set to achieve, but to me,
thats not enough. I want to
VIDEO
Catch Ge Ping
take on the Men's
Health Push-up
Challenge!
Download
Mens Health
Singapore
now on the
Magzter app.
variety of characters. My age
and physique wont become
my limitation. (Find out how
Ge Ping builds up his strength
in our Celebrity Fitness section
on page 96.)
As with any industry veterans,
he also understands what it
entails to eventually succeed
even if each actor or actress
possesses a different goal.
Forthose who are labelled
as idols, you need to cultivate a
good image and have integrity,
he says. You cant possess a bad
attitudeor do nonsensical stuff
people will follow.
Ultimately, you need passion.
People talk about us having
money and fame, but you need
to have passion.
You are not just an actor;
you must be able to contribute
to society to bring out the
right message to the public. And
that counts, whether in real life
or on screen.
Spoken like a true star indeed.

NOVEMBER 2016 29
 GUY WISDOM

GET IN
THE BAWL
GAME
We know its okay to show
our vulnerability, but its still
difficult. One weepy guy hopes
to change that.

O
Our cultural consensus on
male crying can be summed up
by a scene in The Godfather,
TEXT ERIC SPITZNAGEL

where Don Vito Corleone slaps

the weeping singer Johnny
Fontane and screams: You
can act like a man! We like
to think were more evolved,
that weve moved beyond
masculinity cliches.
But remember how you felt
the last time you saw a man
cry? When a woman cries, we
PHOTO 123

want to comfort her. But when

a guy tears up, we recoil and
enter panic mode. Whats

30 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
happening? Did your dog die?
Do you have cancer?
On some level, we know
crying is okay. But knowing
that and acting on it are very
different. Most of us would
rather get advice on erectile
dysfunction from a father-in-
law than let a single tear roll
down our cheeks. That cant be
healthy, right?
We asked Andrew Reiner, a
Towson University professor
who teaches a seminar
called Real Men Smile: The
Changing Face of Masculinity,
to talk about man tears and
whether we should rethink our
relationship with them.
MENS HEALTH: Talking about
crying is hard. Just the idea of
it makes me want to throw a
football at your nuts and then
shotgun a beer.
ANDREW REINER: [Laughs.]
Well, sure, youre a guy. Thats
what guys do.
But why? Whats the big deal
about crying?
Thats the question. Some of
the things I ask my students
are: What if we had a world
where guys were allowed
to show a wider range of
emotions? What if we gave
them the free pass we give to
girls and women? Would the
world really look any different?
Would less get done?
No, sure, youre right. But
its one thing to know that
intellectually and another
to walk up to a man and say:
Just hold me, bro, and feel
the warmth of my salty tears
on your shoulders.
Yeah, I get it. I remember the
first time I cried in public as
an adult. I was on a plane
with my girlfriend, and I knew
our relationship was pretty
much over. I just started
sobbing. I didnt hide it. When
people looked at me, I looked
right back.
Wow. You weepily stared
down strangers? That sounds
harder than the crying.
Exactly. A mans instinct is to
hide his tears. But I wanted
people to know, yeah, Im a guy
and Im crying. It felt liberating,
like casting off shackles.
Even if it were culturally
acceptable for men to cry,
would we want to? Do
men get the same physical
and emotional relief that
women do?
I think so, yeah. There was a
study at Tel Aviv University just
last year, which found that the
male brain and the female brain
are structurally very similar.
The way they both function
cognitively is almost identical.
So a lot of our behaviour
that we think is uniquely
male or female is just social
construction. Men avoid crying
for the same reasons we avoid
being overcome with joy.
We do? How do we avoid joy?
I mean that unconstrained,
unguarded joy. When youre just
so enthusiastic and giddy that
you cant keep it in. For men
in our culture, thats a sign of
vulnerability. How often do you
see guys running around with
glee on their faces?
Maybe while playing sports.
Yeah, but thats it. Can you
imagine if we acted like that
in our everyday lives? People
would think youre completely
mental. But it wasnt always
that way. Men used to laugh
more; they used to cry more and
smile more.
Really? Because if you look at
19th century photos, men seem
to be mostly scowling.
Thats because posing for those
old photos took so long. People
see them and think men were so
hard and severe back then. Thats
not true. If you look at mens
journals at the time, they were
every bit as emotional as women
were sometimes more so. It
was much more common for men
to have very intimate friendships
with each other. They shared
sadness and joy. There wasnt
this stupid notion that crying
showed weakness.
So how did we get here?
The social norms changed. This
whole notion of the self-made
man and rugged individualist
came into fashion. It doesnt
lend itself to emotional
vulnerability. You have to show
youre in control, that youve got
your stuff together.
We want women to think were
in control, or other men?
Both, but that protective nature
is strongest with our male
friends. Were wary of confiding
in each other or showing too
much vulnerability because
were terrified of being found
out, betrayed or rejected. I think
a lot of guys have this running
loop in their heads: What do
they think of me? Do I look like a
joke? Do I look weak or foolish?
That fear stops you from showing
any real emotion.
Again, that makes sense in
theory. But what can we
do? Start crying in front of
our friends?
Well
I agree with everything youre
saying, but Im not going to be
the guy in an all-male social
gathering who says: Hey,
fellas, whos up for some
platonic hugging and then
crying about our fathers?
Its an ongoing evolution.
You look for ways to be more
emotionally honest. Ive
started drinking more wine in
front of guys.
Wait, what? [Laughs.] Drinking
wine is more emotionally
honest?
You know as well as I do that if
youre out with guys and you
order wine, it says something.
I thought it said, I like wine,
but now youve got me
worried Ive been sending the
wrong signals.
See? Thats it right there. We
need to stop worrying about the
signals were sending our male
friends. Our friendships are
key. We need to get back to
the emotional vulnerability
our grandparents and great-
grandparents had with each
other. Guys today have become
more isolated and more
alienated. If youre a guy, youve
been taught that you handle
things on your own, that you
dont go around confiding in
people, and its a sign of
weakness if you seek help.
But thats bull.
NOVEMBER 2016 31
 LITTLE BLACK BOOK

How To Date

FIONA
XIE

SINGAPORE
SWEETHEART
THE ARTISTE
MAKES A
COMEBACK
AND TALKS
ABOUT WHAT
SHE LOOKS FOR
IN A MAN.

32 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

OUTFIT (HEELS) GUESS, (LEATHER JACKET) TRUE RELIGION (BREAD &
W putting other people first. But
HAIR HUIMIN NG/PALETTEINC USING LA BIOSTHETIQUE
We wont dwell on the fact that its been seven
years since Fiona Xie last appeared on our television
screens. It makes us feel old.
Shes the actress we almost forgot how much we
loved ever since she first came to our attention in the
Singapore drama series Growing Up (where a lucky
Steven Lim shared her first on-screen kiss), and later
in one of local TVs most memorable moments: the
bikini-clad Orchard Road scene for the 2004 Chinese
serial The Champion.
Fast forward to 2016 and, at
34, the raven-haired beauty still
MAKEUP AGNES NG (6732-3773) USING SHISEIDO
makes us weak at the knees. She
came out of seclusion to star
as a psychiatrist in the seven-
STYLING SHEH
episode mystery drama Left
Behind (which you can watch on
Toggle.sg).
Shes also now single, as
news outlets were quick to
report, having called off her
PHOTOGRAPHY CHARLES CHUA
engagement about a year ago.
While Fionas enjoying her
singlehood, if youre fortunate
enough to be in her presence,
take note of her pointers here.
ENJOY YOUR LIFE
Exercise, yes. But know when to
BUTTER) & (SKIRT & TOP) H&M
cut loose a little. Dont revolve
your life around creatine and
pumping iron.
TEXT KENNETH WEE
BE MR NICE
It applies to girls too. You
want someone who has a good
heart, a sense of humour and,
ultimately, good chemistry. It
sounds really simple, but can be
difficult to find. I think you can
work towards having a better
heart by trying to be kind to
people, be less selfish and
chemistry, you either have it or
you dont. And shave I like my
boys clean.
LYING IS A DEAL BREAKER
I cannot condone lies. Thats
my pet peeve. I cannot accept
someone who lies. Always be
honest but, of course, honesty
with tact.
PICK-UP LINES? SHE HAS
HEARD THEM ALL
I dont know if its the worst,
but the strangest one was when
someone gave me his drivers
license and said: Find a way to
I THINK
YOU CAN HAVE
A BETTER
HEART BY
TRYING TO
BE KIND TO
PEOPLE, BE
LESS SELFISH
AND PUTTING
OTHER PEOPLE
FIRST.
get it back to me. That was
really bizarre. I passed it to my
friend who wanted to throw it
away, but we decided to just
leave it on the bar counter.
A RELATIONSHIP ISNT WORK
Treat the person the way you
want to be treated. When you
love each other equally, in that
sense it doesnt become low or
high maintenance. Maintenance
sounds like its work. Love is
something you want to give.
THE BEST GETAWAY CANT
BE BOOKED
My idea of paradise would
be spending magic moments
with the right person. It can
be something simple like a
midnight swim, or mundane
like shared breakfasts, or even
just a laugh.
WORK ON YOURSELF
When a guy has a good career
and friends, and is a light
that shines forth, people will
naturally be attracted to you.
Build yourself up to be a better
person, and a discerning girl will
always appreciate that.
BUT STOP SHORT OF
NARCISSISM
Its strange if a guy takes too
many selfies.
VIDEO
Fiona Xie decodes if a
girl is into you, or not.
Watch it in the digital
edition of Mens Health
Singapore, now on the
Magzter app.
NOVEMBER 2016 33
 HER SAY

These local ladies cared

enough to share some of their
best and worst online dating
TEXT HOE I YUNE FOR HER WORLD
experiences. Read and learn.
PHOTOS 123RF

34 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

The Good
Online datings the best
thing that has happened
since McDelivery! Instantly
gratifying. I met my boyfriend
on Tinder last May. My swipe-
right criterion was based
purely on a guys photos and
whether or not he had a funny
bio. When I was studying
in Scotland, a date brought
me to an incredible bar, was
interested in everything I had
to say, laughed at all my jokes,
and at the end of the evening
told me he had never met
anybody quite like me in his
life. Then the classiness ended
and we found ourselves in
the student union till 3am,
downing Bacardi Breezers and
kissing in the photo booth. It
was so much fun. Ive never
been on a date like that since!
Annabelle, 24, political and
credit risks broker
43%
A good-
looking face
51%
An interesting
profile
WHATS THE
ONE THING THAT
WOULD INSTANTLY
MAKE YOU SWIPE
RIGHT?
2% 4%
A picture that Adorable
illustrates his pets in a
interests picture
Id rather meet interesting
guys from all over the world,
than, say, end up marrying
someone who grew up in
my neighbourhood. Once, I
travelled an hour and a half
from Queens in New York to
Long Island for a Tinder date.
It sounded crazy to make all
that effort but I had a good
feeling about this divorced
dad who loved his kids. We
visited castles and he even
packed a bottle of wine for a
picnic at the park after. I was
very impressed that he had
studied my photos beforehand
and noticed that I loved seeing
castles. Gremlin, 44, sales
and marketing director
I usually prefer meeting men
face to face at social events
with friends or colleagues,
but now that social circles are
shrinking, online dating might
just be the way to go. Online
dates may be unlike social
events in that first impressions
are more unpredictable, but
it casts a wider net. I met this
guy on OKCupid, and after
filtering his photo, description,
age and chatting for two
weeks, we decided to take
things offline with a date
at Gardens by the Bay.
Something casual and touristy
after his work abroad. He was
even funnier in person, which
put me at ease. There were
no awkward silences, just
continuous exchanges with
laughter and a little flirting.
Wendy, 33, marketing
executive
The Bad
Do I stalk the guys I meet
online? Definitely! But most
of the time, you cant find out
much unless you have mutual
friends. Ive had men send me
dirty pictures and, no, we were
POLL RESULTS
62.75
PERCENT OF
SINGAPORE
WOMEN
SURVEYED
ADMIT TO
EDITING OR
FILTERING
THEIR DATING
PROFILE
PICTURES.
not talking dirty. Younger
women are much more
aggressive when it comes to
the dating scene too. Male
friends have showed me sexy
pictures of their online dates.
Think cleavage and bikinis.
Whereas my profile is what
you see is what you get. Okay,
I did cheat and use a filter on
my profile picture but thats
about it! Mei, 38, brand
programme manager
Online dating hasnt quite
worked out for me. Most
men are just looking to sleep
around or are out to con
women. They also tend to
fizzle out after a few weeks or
so. I went on a coffee date with
this guy who seemed kind of
cute, but when we met, he was
so arrogant! He wouldnt stop
making fun of my earrings and,
despite having offered to drop
me home, he kept bragging
about his car. Rashidah, 34,
guest relations executive
NOVEMBER 2016 35
 HER SAY
The Ugly
Like roulette, sometimes you
strike, sometimes you meet
random jerks. I was in Tokyo
for a business trip and had
one free day, so I decided to
meet a guy from OKCupid.
He turned out to be a weird
pervert who kept steering
the conversation towards
my sexual fantasies. After he
POLL RESULTS
56.86
PERCENT OF
SINGAPORE
WOMEN
SURVEYED
WOULD MIND
IF THEIR DATE
TURNS UP
LOOKING LESS
ATTRACTIVE IN
REAL LIFE.
realised I wasnt up for
some random kinky sexual
encounter, he proceeded
to pick up a girl at the next
table! Gremlin
Believe it or not, online is my
preferred way to meet men.
The few times men have
approached me in the street,
Ive always been like: I dont
want to buy life insurance! But
36 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
even Ive been on some truly
awful online dates. My worst
16% had claimed, as he felt there
was a stigma to dating guys
Picture with his
was with an American guy
whom I met on Tinder. He
mum or multiple
women
his race. Janet, 37,
advertising executive
showed up in flip-flops,
proceeded to order four rum
and cokes for himself because
it was happy hour, and then
14%
Below-
spent the rest of the evening
telling me, in great detail,
20% average
looks
about all his past Tinder dates.
Later, his colleague showed
Too much
emphasis on
up, and we ended up watching
physique
football for the rest of the
date. I felt like a third wheel! A Word of Advice
Annabelle Theres definitely an
WHATS abundance of men online.
I cyber-investigate and YOUR ONLINE Sadly, quantity does not
usually meet guys somewhere DATING DEAL equate to quality. If the date
in public, bright and crowded, turns out to be boring or
but there are still people who
BREAKER? psychotic, Apple watch has
abuse the system to their own an amazing Digital Touch
advantages. I once met a guy function, which lets you
who lied about his nationality. communicate with your friends
We had been chatting for a who own Apple watches via
while but only half an hour 28% tapping. A modern Morse
before we met did he tell
me that he was actually of a
Too many 22% code: If I tap twice, all is good;
If I send my heartbeat, call me
clubbing An empty or
different nationality than he pictures boring profile now. Mei
 MAN TO MAN

A SKEPTICS
GUIDE TO
MINDFUL
MARRIAGE
Youre there for each other, but are
you really there? Learn how to stay
in the moment, says Paul Kita.

M
My eyes are covered with a lavender-
scented mask. My body sways in a large silk
cocoon thats suspended from the rafters of
the room. My mind is supposed to be
tranquil and at rest. Yet all I can think about
is cardboard boxes.
Noticing your breath, address the
sounds coming
and going, says Jes Gale, my meditation
instructor, in a calm, sensuous voice.
Jes bare feet pad across
the cool floor. Mountain birds chatter. I hear
someone tap a crystal bowl, which emits a
low, soothing tone. Then my mind drifts
back to cardboard boxes.
What are you experiencing right now,
without the use of memory? Jes asks.

NOVEMBER 2016 37
 MAN TO MAN

Well, Jes, Im experiencing

the fact that here in Arizona,
Im 3,700km away from my
current home in Allentown,
Pennsylvania, where several
teetering Jenga towers of
moving boxes occupy the space
that used to be my dining room.
In just two weeks, Ill finish
packing up everything I own.
Then Ill be selling my old home
and closing on a new one, and
moving there with my new wife.
My wife! Ive nearly forgotten
that shes some 2m to my
right, swaying in her own silk
suspension system.
Experience the experience,
Jes says. And with that
phrase, the boxes vanish and I
remember why were here.
My wife, Meghan, holds a
Guinness World Record for
running a marathon dressed as
a hot dog. Shes fit. Shes funny.
She shares my passion for
encased meats. So of course I
married her. Long before our
wedding, however, I noticed
that our life as a couple had
begun to tilt.

AFTER THE INITIAL RUSH

Its a problem familiar to
millions of partners. During the
exhilarating early days of dating,
you share a single purpose: to be
together. After the engagement,
wedding planning commandeers
your existence.
After the wedding, searching
for and buying a home consumes
you. Your dinner dates transition
from meandering flirtations
to down-payment strategy
sessions. In your discussions of
Whats Happening Next, you feel
yourself losing an appreciation The likely culprit: stress, which Social Psychology found that a says, but now, with the
for, and the ability to pay works in nefarious ways within wife with job stress was more daily barrage of e-mails and
attention to, Whats Happening a relationship. External stress likely to receive support from smartphone alerts appearing
Right Now. the hassles of daily life can her spouse than an overworked as high priority, your
In the lead-up to our nuptials, stoke internal stress (the state of husband would be if the tables overwhelmed brain can find it
Meghan and I estimated that we joint finances, for example) and were turned. difficult to respond to actual
talked about the past and the lead to lower satisfaction for Our minds are extraordinarily important life events.
future 80 percent of the time couples regardless of age, well designed to attend to While scientists have only
and the present only 20 percent. according to a 2015 study in the the immediate, says Willem begun studying mindfulness and
Shouldnt newlyweds, or any Journal of Marital and Family Kuyken, director of the Oxford its benefits, Buddhists have been
couple in love for however long, Therapy. And a 2014 study in Mindfulness Centre. This served practising it for centuries. In the
experience the opposite? the Journal of Personality and us well as cautious cavemen, he book Full Catastrophe Living,

38 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

Jon Kabat-Zinn, founding
executive director of the Center
for Mindfulness at UMass
Medical School, describes
mindfulness as paying attention
in a particular way: on purpose,
in the present moment, and
non-judgmentally.
BREATHING MATTERS
Mindfulness might as well be
called breathfulness, since so
much of it involves breathing.
The benefits of concentrating
on the up-down-up-down
movement of your diaphragm
arent hooey.
In a 2016 study from the
University of Wisconsin,
researchers found that people
who practised mindfulness
every day for at least three
years had a lower resting
respiratory rate than those who
SHOULDNT
NEWLYWEDS,
OR ANY COUPLE
IN LOVE FOR
HOWEVER LONG,
EXPERIENCE THE
ENJOYMENT LIKE
IT FIRST BEGAN?
didnt. Thats because
mindfulness may train your
brain to experience a positive
feedback loop, which in turn
helps put your body at ease.
An even, steady resting
respiration rate can benefit
everything from your circulatory
system to your metabolism, the
study authors say.
Science has also shown that
mindfulness may help couples
communicate better under
stress, bolster feelings of
security and boost relationship
satisfaction.
Which is how my wife and
I ended up swaddled in silk
suspension systems at the
Miraval Arizona Resort & Spa,
a luxury hotel that offers
instruction on meditation
and mindfulness. During our
intervention, Meghan and I
wanted to learn as much as
we could about embracing the
present, for better or worse,
and attempt to carry the lessons
into our lives during our move.
Granted, being relaxed and
aware at Miraval is practically a
requirement. Blissed-out clients
shuffle around the campus
wearing white robes. In fact,
tiny stickers with the word
aware appear on everything
from handicap signs to
bathroom hand dryers. One
morning, we found a message
in our room that read Love
begins in the heart. From our
housekeeper.
SHAKE THE NEGATIVITY
Despite all this, we couldnt
shake the stress of the move.
Our brains, trained for months
on a fear-stoked negative
feedback loop, were fighting the
rewiring process.
Walking the cactus-studded
grounds after meditation,
Meghan and I discussed our
inability to focus during the
many courses we had taken.
Its amazing how hard it is to
do nothing and be okay with it,
I said.
Im always judging how Im
doing, Meghan said. Why am I
making relaxation so stressful?
Then again, this was the first
time either of us had ever really
tried. Like most people, we
hadnt had any practice with
practising mindfulness. Ill admit
I was afraid to try. Im not one to
embrace passionflower incense
or appreciate the reverb of a
well-struck gong.
Luckily, our most rewarding
NOVEMBER 2016 39
 MAN TO MAN

40 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
moments at Miraval involved
little of that paraphernalia.
The greatest lessons for us
emerged not from silk cocoons
but in the humbler moments
both during and apart from the
resorts coursework.
When we returned home to
our boxes, Meghan and I would
try to recapture those moments
with a 30-day action plan
designed to help us be more
mindful, appreciate the present,
and for the sake of our sanity
carry us through the move.
Some of those lessons wed
practise apart; others together.
(See Mindfulness for Couples in
4 Easy Steps.)
PRACTICE MAKES PERFECT
During the month after our
getaway, our commitment to
mindfulness vacillated. Some
days I would be the only one to
do my Miraval homework; other
days only Meghan would do
hers. We practised being
mindful together sometimes.
Were we perfect? Heck, no. But
perfection wasnt the goal.
During meditation, thoughts
come and thoughts go.
Sometimes those thoughts
are pleasant. Other times you
think about boxes. But those
thoughts, at their centre, are
still just thoughts. The phrase
we found ourselves repeating
from Miraval most often was
Enter the discomfort.
So often people talk about
the past or future to avoid
the discomfort of the present.
But discomfort is part of the
experience of being human and
in a relationship. (The most
difficult yoga pose is marriage,
said naturopathic practitioner
Tim Frank.)
Mindfulness itself brings
discomfort. Its hard work that
requires constant upkeep to
develop that fuzzy sixth sense.
The rewards are squishy and not
always immediate.
WANT BETTER SEX? IT
TAKES TIME
Meghan and I didnt have sex at
Miraval. Prior to the trip, our
thinking was that wed feel
more relaxed and therefore
in the mood, but that didnt
happen. We did, however,
share several deep, intimate
discussions. That further
cemented our bond and, much
later on, led to more in-the-
STRESS WORKS moment sex.
Meditation and mindfulness
IN NEFARIOUS are preventives, not
treatments, said Alysa Volpe,
WAYS WITHIN A our couples meditation
RELATIONSHIP. instructor. Within a relationship,
these practices reinforce the
EXTERNAL good instead of repairing the
bad. No amount of walking with
STRESS THE my breath could diminish the
stress I was feeling after I
HASSLES OF managed to hit a parked car
with the U-Haul truck wed
DAILY LIFE CAN rented for moving.
But being present did help us
STOKE INTERNAL acknowledge and savour special
STRESS AND moments more. As we stood
in our new home together for
LEAD TO LOWER the first time, we lingered
instead of immediately cleaning
SATISFACTION everything. We took five
minutes to hug in front of our
FOR COUPLES living rooms large window,
tears welling in our eyes.
REGARDLESS OF Practising meditation and
AGE. mindfulness did result in one
breakthrough in our lives,
however. Shortly after our
sellers accepted our offer, the
word baby started popping
up in conversation. Because,
naturally, after house, baby feeling peaceful and serene
appears next on the list of
Whats Happening Next.
One night over dinner in our
new home, baby came up
again. Only this time, I was
surprised to hear Meghan say:
Lets not talk about having a
kid right now.
Really? I said.
Lets just enjoy our house,
and being married in it, right
now.
And with that sentence, I
could feel the great accelerator
of life ease. I could feel my
breath, coming and going.
That sounds fantastic, I said.
After all, we still had boxes to
unpack.
Mindfulness
for Couples
in 4 Easy
Steps
Start the Day Focused
Whats the first thing you think
about in the morning? Work?
Money? Facebook? If you
commit to being more present
in your day, you will be more
present in your day, our
meditation instructor, Alysa
Volpe, told us. It sounds almost
too simple, but the more I woke
up and thought, Today Ill focus
on appreciating what I have,
the more I truly appreciated
what I have.
Eat an Apple the Mindful Way
Really relish the thing.
Chew every bite thoroughly.
Concentrate on nothing else
except that crunchy apple for
the three minutes it takes to
finish it. At first you may find
this exercise extremely difficult.
But after a week of apples,
youll put down that core with
a newfound sense of presence
and satisfaction.
Breathe in Rhythm
One thundercloud-festooned
evening at Miraval Resort,
Meghan and I went out for a
walk on a nautilus-shaped path
with Alysa, who encouraged us
to inhale and exhale with our
steps. We ended the walk
despite the lightning in the
distance. During the month that
followed, I counted four steps to
one breath as I walked to work,
the gym or my boss office. Calm
always prevailed despite any
looming threat of inclement
office weather, so to speak.
Practise Meditation
All of the above are considered
micro-practices. Think of them
as upkeep routines, sort of like
stretching and foam-rolling for
your gray matter. Meditation,
by comparison, is your
committed workout, Alysa said.
Disclaimer: Do not attempt any
meditation after drinking 2
cups of coffee advice that my
wife learned from experience.
N OV EM B ER 2016 41
 HEALTH

BATTLING
DEFICIENCY
According to scientists, supplements - on
top of modern-day diets - are required to
nourish our bodies and preserve health.

I
In the American advocacy film
Forks Over Knives, we see an
agenda that pushes for people
to stick to a low-fat and plant-
based diet seen as a crucial
way to tackle and even reverse
chronic diseases.
However, we have all been
exposed to various diet claims
that promise to be the best.
Most share a similar theme:
to get rid of a particular food
source and then focus on
enriching yourself with other
science-backed alternatives.
A question remains: Will our
bodies get adequate nutrition
by focusing only on consuming
certain vitamins and minerals?
We spoke to scientists at the
Usana Health Sciences facility
in Salt Lake City to find out.

42 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 do not adequately The main aim of of nutrients. We
support the bodys Cellsentials isnt to are really aiming for
natural protective help the body hit optimal wellness,
and renewal RDA levels its far he says. And you
processes. more than that. Its dont get that with
Food nowadays to nourish, protect ordinary multi-
just isnt what its and renew cells for vitamins that can
used to be, says optimal cellular only give you the
Dr Keith Berkowitz, function. bare minimum.
medical director So what exactly In fact, studies
of the Center for is this talk about show that 77 percent
Balanced Health achieving optimal of men dont take in
in New York. You health? Our medical enough magnesium,
cant count on diet model has been very and that many of us
to provide all the focused on disease are also deficient
MODERN WOES good stuff your processes, explains in vitamin D and
Often we hear of body needs. Dr Kevin Spelman, vitamin B12.
people proclaiming In order to executive vice- If you look at
that taking make up for this president of research all the named RDA
supplements are inadequacy, many and development multi-vitamins, in
only for the weak, people have now at Usana. Imagine general, most of
and youll get resorted to taking a horizontal line. the population is
everything your supplements. But Below it, lets call it at the level below
body needs from not all supplements disease. Above the the RDA, says Dr
three balanced are created equal. line, well term it Cuomo. Some are
meals a day. The Its the difference health. And we can horribly low in, for
truth is, the nutrients in quality, Dr Cuomo separate health into instance, vitamin E
that we are getting says. A lot of the three tiers: fair, good almost 90 percent of
from various food over-the-counter and optimal, with population gets less
sources, even if multi-vitamins optimal being the than the RDA.
dairy products and are RDA-based highest point. Meaning to say, if
processed foods are products. RDAs were Our medical people are already
thrown out of the designed to prevent model has been far from hitting
equation, will still be deficiency diseases, excellent at studying
deemed lacking. so they dont really below the level the
This especially address optimal diseases and we
rings true if we health. What you have this assumption
continue to peg actually need are in medicine that the
our levels to that of products that are absence of disease is RDAS WERE
the recommended designed to cater to wellness. However, if
dietary allowance achieving optimal you are at the fair DESIGNED TO
(RDA) standards, health. tier above the line
PREVENT
PHOTOS USANA

says Dr John Cuomo, Take, for example, or even at the good

executive director Usanas latest tier you still dont
of global research supplements, get optimal wellness. DEFICIENCY
and development dubbed This is basically
at Usana. Cellsentials a where our medical DISEASES AND
Essentially, cellular nutrition model falls short.
RDA is the average system that claims to Dr Spelman NOT TO ADDRESS
TEXT MCKEN WONG

daily level of provide triple-action concurs that RDAs

intake sufficient to cellular support and are simply about OPTIMAL
meet the nutrient comprises vitamins, avoiding diseases,
requirements of minerals and and many studies HEALTH.
nearly all healthy plant-derived now suggest that
people. However, biomolecules as a person requires
modern-day diets well as antioxidants. much higher levels

NOVEMBER 2016 43
 HEALTH
optimal wellness
levels and are not
even hitting the
minimum RDA
standards, then it is
natural for diseases
to strike.
ALL NUTRIENTS
MATTER
The real issue that
lies with modern
culture is the reactive
nature of people.
When a new
study comes up
highlighting the
need for a particular
nutrient, many
people will make a
beeline for it.
For example, essential nutrients.
someone will take
a measurement of
magnesium and
everyone gets
alarmed, Dr may result in the
Spelman says. But development of
that is not a true
measure of what we
are deficient in. You
know that if you
are deficient in
magnesium, youll is extremely vital.
also be deficient in
Are You
Lacking?
Here are some
common
nutrients that
you may be
neglecting.
44 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
four or five other
nutrients.
Its not about
focusing on one
nutrient. We see
many nutritional
companies doing
that because of new
research, but we
have to maintain a
holistic viewpoint.
Put simply, there
are so many other
nutrients that
are vital and not
highlighted. I call
them conditionally
essential nutrients,
such as flavonoids.
The more
flavonoids in
your diet, the less
risk you have of
getting stroke and
cardiovascular
disease. Yet,
flavonoids are not
considered to be
LIFESTYLE IS KEY
There are myriad
other factors that
degenerative
diseases, and
according to both
Dr Cuomo and Dr
Spelman, lifestyle
Yes, the ability to
1
Magnesium
This lightweight
mineral is involved in
more than 300 bodily
processes. Plus, a
study in the Journal of
the American College
of Nutrition found
that low levels of
magnesium may
increase your blood
levels of C-reactive
protein, a key marker
of heart disease.
Nutrition surveys reveal
that men consume only
about 80 percent of
RDA level.
consume enough something. We can overdoing. But that
nutrients is a key set off a cascade of should never be
topic in itself, but Dr bad processes in our the case when it
Spelman stresses body by having a comes to dietary
that ones lifestyle certain reaction in supplements.
can play a key role in our minds. Just like
helping us achieve He suggests that prescription meds,
optimal nutritional its going to be hard a supplement that
health. to have a healthy provides health
You can turn on response to stress benefits to one guy
or turn off several if you dont have can prove ineffective
physiological a good nutrient or even dangerous
processes depending foundation to another, says Dr
on lifestyle input, Dr being deficient in Matilde Parente,
Spelman says. Do micronutrients for author of Healing
you sleep enough? example. This is why Ways: An
Do you have love quality nutritional Intergrative
in your life? These supplements Sourcebook.
things affect your shouldnt be scoffed So talk to your
physiology. at. And herein lies doctor before
Dr Cuomo adds: the danger: People popping any kind,
Factors like exercise may overdose on Dr Parente advises.
are extremely supplements. He or she will likely
important in keeping In our culture, we steer you clear
overall health. Whole have this attitude of high-risk side
foods paired with that if one is good, effects, as well
exercise and two is better, Dr as warn of other
supplements are key Spelman says. potential dangers
aspects that most Anything worth based on your health
people neglect. doing is worth and lifestyle.
And, of course,
there is the matter of
stress, given
the hectic lifestyles
that most of us are
ploughing through.
We think of stress
as something outside
of us, Dr Spelman Pill-popping may be
explains. But stress a lucrative business,
but Usana wants you to
is actually our do it responsibly.
reaction to that
2
Vitamin B12
Consider B12 the
3
Potassium
Without this essential
4
Iodine
Your thyroid gland
5
Vitamin D
This vitamins biggest
guardian of your gray mineral, your heart requires iodine to claim to fame is its role
matter: In a British couldnt beat, your produce the hormones in strengthening your
study, older people muscles wouldnt T3 and T4, both of skeleton. But vitamin
with the lowest levels contract, and your which help control how D isnt a one-trick
lost brain volume at a brain couldnt efficiently you burn nutrient with no other
faster rate over a span comprehend this calories. That means purpose. A study in
of five years than sentence. Why? insufficient iodine may Circulation found that
those with the highest Potassium helps your cause you to gain people deficient in D
levels. Were seeing cells use glucose for weight and feel were up to 80 percent
an increase in B12 energy. Nutrition fatigued. Since iodized more likely to suffer a
deficiencies due to surveys indicate that salt is an important heart attack or stroke.
interactions with young men consume source of the element, The reason? D may
medications, says just 60 to 70 percent you might assume reduce inflammation in
Katherine Tucker, of the recommended youre swimming in the your arteries. Time for
director of a USDA 4,700mg a day. stuff. But studies show some sunshine.
program at Tufts thats not true.
University. Jason Stevenson
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 HEALTH
SAFE OR
SCREWED?
YOU TOOK CHANCES BACK THEN.
HOW MUCH DAMAGE DID YOU DO?
D drastically reduced after about 20 smoke-
During the period of our youth when we had far more hair and
testosterone than brains, many of us did our best to destroy our
seemingly indestructible bodies. Maybe you lived on bourbon and
menthols. Or ate so much junk food that your nickname was Big Mac
and all the women you dated worked at drive thrus.
If youve ever wondered about your risk of repercussions from
these and other long-ago sins, maybe its time to find out once and
for all whether youre safe or screwed.
46 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
You smoked more than a 1950s
cardiologist
Research suggests that the health risks of
10 or even 15 years of heavy smoking are
free years as long as you quit young (by
age 35), avoid secondhand smoke, and
dont dwell for months in a polluted city like
TEXT RON GERACI
Beijing. For each of these factors that still
bedevil you, move that screwed arrow a bit
to the right.
If you were a heavy smoker and quit by
age 30, youve probably lost only around a
year of life span, says Dr Tim McAfee of the
CDCs Office on Smoking and Health.
PHOTOS 123RF
A 2013 study coauthored by Dr McAfee
found that, on average, lifelong male
smokers died 12 years sooner than those who
never smoked. Quitting between the ages of
35 and 44 returned nine years of that lost life
span, and stopping between 45 and 64
returned four to six years.
If youd like to better gauge your lung
damage, ask your doctor if your smoking
history warrants a spiral computed
tomography test. This high-tech scan can
reveal potentially cancerous tumours.
Finally, use your trump card to defy the
life-span actuaries. If you quit smoking, you
made one of the most difficult behaviour
changes a person can make, and you can
apply that knowledge to make other healthy
changes, Dr McAfee says.
In other words, if you kicked nicotine, then
you can do anything.
You boozed so much, you scared strangers
into Alcoholic Anonymous
Think back to your fun times in your early
20s. If you averaged two drinks a day or less,
youre probably safe. But if your nickname
was Face Plant, thats different. Several years
of heavy drinking (defined as three or more
drinks a day on average) likely affected some
of your vital organs.
Unless you stopped drinking after those
years of heavy consumption, you probably
have fatty liver disease, says Dr Gao Bin
of the National Institute on Alcohol Abuse
and Alcoholism (NIAAA). See a hepatologist
and have your liver tested to learn the
degree of damage.
Your boozing also probably cost you some
cognitive horsepower. In ongoing studies,
men who were heavy drinkers in their teens
and 20s are showing slightly reduced brain
volume at age 30 compared with similar
men who drank less, says Susan Tapert, a
professor of psychiatry at UC San Diego.
These men display shortfalls in memory,
attention and concentration, and can revert
to adolescent thinking. Its unclear if those
effects are lifelong.
Even if youve since brought your drinking
under control (the current daily threshold is
two drinks), be aware youre at higher risk of
rekindling an alcohol use disorder.
If you were a heavy drinker in your youth,
youre more likely to drink heavily later if
you go through a major life event, such as
a divorce or job loss, says NIAAA director
George Koob.
Youve had your fair share of sexual
encounters
Maybe you somehow escaped the acute
horrors that came with penetrating
anything that breathed pissing fire, herpes,
syphilis, HIV. Then you escaped almost
everything. Almost.
NOVEMBER 2016 47
 HEALTH

RESEAR H
SUGGESTS THAAT THH
HEALTH RISKS O 10
OR EVEN 15 YEA
AR F
HEAVY SMOK KINNG
ARE DRASTIICA
REDUCED AFTEE
ABOUT 20 SMO E-
FREE YEARRS
LONG AS YOU QU U
YOUNG (BY AGE 3

If during and after your Caligula years you
werent smart enough to go for testing, have
a full-spectrum STI screening including a
hepatitis C test now, and get treatment if
you need it.
Your immune system clears some STIs,
such as gonorrhea and trichomoniasis, within
a few months or years, but new research
suggests that chlamydia can persist and
cause spontaneous reinfections. Undetected
STIs can also hurt fertility, so get a sperm
test if youre having problems conceiving.
The unexploded grenade may be the risk
of anal, penile and especially oropharyngeal
cancer from the human papilloma virus
(HPV). Among Americans under age 45, the
rate of this oropharyngeal cancer (affecting
the tongue, tonsils, soft palate or pharynx)
rose 60 percent between 1973 and 2009.
While your body clears most HPV
infections naturally within two years,
reinfection through sex is easy. Condoms
offer limited protection. Your chance of
joining the 10,000 men who will be
diagnosed with oropharyngeal cancer this
year is tiny, though. And since you cant test
for HPV or speed its riddance, urge your
kids to get the HPV vaccine before theyre
sexually active, says Dr Gregory Masters.
You served up your skull as a pinata
Eighty to 90 percent of single-concussion
symptoms resolve within three months, says
Dr Brian Edlow, a neurocritical care doctor at
Massachusetts General Hospital. But two or
more concussions or repetitive, low-level

4 8 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

head knocks from a contact sport can bump
you closer into the screwed zone.
Many men who played football or hockey
or boxed in their youth had repetitive
subconcussive head blows. These dont
cause brief unconsciousness or confusion
but still injure the brain, explains Dr Edlow.
(Combat vets can suffer these head impacts
from nearby explosions.)
All of this increases the risk of chronic
traumatic encephalopathy (CTE), the brain
disease found in professional American
football player Junior Seau after his suicide.
But the degree of risk is still a mystery.
For the school football player who had
one or two concussions and repetitive
subconcussive injuries, the risk of CTE is still
unknown, says Dr Edlow. But theres a lot
of ongoing research.
Meanwhile, he says, manage the factors
that can further damage your brain, such as
avoiding alcohol and drugs, and controlling
high blood pressure and diabetes. And tell
your doctor if youve been forgetful or have
trouble concentrating, or if you think your
personality has changed. Research shows
that it takes a significant brain blow one
that knocks you out for at least a half hour
to increase your Alzheimers risk.
You ate nothing but cheese dogs before
age 27
If you didnt become obese, diabetic or
hypertensive and your blood work is normal,
rest easy: No research has confirmed that
the horrible diet you subsisted on in your
20s can cause any worrisome problems
that persist a decade or more after you
discovered edible plants.
According to Jim White of the Academy
of Nutrition and Dietetics, you can overturn
the health risks of eating poorly in your
bass-player era through years of eating a
healthier diet.
But thats easier said than done. The
health patterns you establish in your 20s can
be hard to shake and often determine the
course (and length) of your life. While the
physical damage of a poor diet can be
reversed, the momentum of hedonistic,
mindless eating can gather speed as life
becomes more stressful and time-crunched.
Thats one reason health experts are more
aggressively pushing university-age people
to eat healthy diets full of vegetables.
Your genetic predisposition is a big factor
in determining how your body will recover
after years of making poor food choices, but
many men never dig themselves out of that
hole, says Jim.
Men who eat horribly in their 20s can
turn things around later in life, but its a lot
harder after those emotional eating and low-
physical-activity habits are established, and
once theyre 10kg or 20kg overweight, many
men go on to have lifelong obesity.
You terrified the neighbours with your
subwoofers
If youve greeted many long-haired mornings
with that ringing-in-the-ears sensation of the
radically over-rocked, you have a fair chance
of developing hearing loss and possibly
tinnitus (ear ringing) a decade or three
sooner than you might have otherwise.
The first inkling of this is usually the
cocktail party effect, in which you have
trouble tuning out background noise to
understand a person talking to you in a
crowded room, says Matthew Kelley of the
National Institute on Deafness and Other
Communication Disorders (NIDCD). This
typically happens to people in their late 50s
or 60s who havent been exposed to loud
noise, but those with a history of noise
exposure may notice it in their 40s.
To gauge the damage, see an audiologist
for a hearing test. If you show signs of
mild hearing loss, ask if you should get an
assistive hearing device. Otherwise, all you
can do is protect what you have left.
You cant reverse the damage; destroyed
cochlear hair cells can never be regenerated,
so its important to wear ear protection,
says NIDCD director James Battey.
Avoid prolonged exposure to any noise
85 decibels or higher (the equivalent of
heavy city traffic). Keep the volume of
your car stereo low enough to allow easy
conversation and, of course, wear earplugs
while mowing, using power tools and
listening to your wife talk about her day.
You spent more time in the sun than a
Rio de Janiero lifeguard
Sizzling your skin in the sun or on an indoor
tanning bed wasnt bright. That ultraviolet
radiation damaged the DNA in your skin
cells, fast-forwarding the cancer clock. UV
damage is cumulative, and theres a tipping
point when the cell flips and becomes
cancerous, says Dr Robert Anolik of the
American Academy of Dermatology.
The average man has about a one in
38 chance of developing melanoma, the
deadliest form of skin cancer. But if you
baked for years sans sunscreen, youre not
average. Plus, if you started indoor tanning
before age 35, you upped your melanoma
risk by about 60 percent.
I strongly advise people to apply SPF 30
sunscreen to all sun-exposed areas daily,
just like its moisturiser, says Dr Anolik.
Doing this can prevent additional damage
and lower your skin cancer risk. See a
dermatologist every year for a full-body skin
check, and do a monthly self-exam to hunt
for new or changing spots or moles. Tell your
doctor about anything thats consistently
bleeding, itching or causing pain.
Finally, consider taking vitamin B. In
a study in The New England Journal of
Medicine, people treated for skin cancer who
took 500mg of vitamin B3 twice a day had
a 23 percent lower risk of developing new
non-melanoma skin cancers than those who
didnt. Ask your doctor if a B supplement
would be a good idea for you.
NOVEMBER 2016 49
 BROUGHT TO YOU BY USANA

Can You
Inherit
Cancer?
If the disease hangs from the
branches of your family tree,
you might be at a greater risk
of developing it yourself. But
heres how you can fight back.

F
Forget skeletons: Search your
familys closet for tumours
instead. Having a first-degree
relative like a parent or sibling
with cancer roughly doubles
your own risk of that disease,
according to Dr Noralane M.
Lindor, medical geneticist at the
Mayo Clinic.
And its not just your mum and
dad you need to worry about.
A new study in the journal The
Prostate reports that cancer in
your second- and third-degree
relatives can also point to an
elevated risk of developing certain
types of the big C. Overall, about
5 to 10 percent of cancers have
a hereditary link, says Christine
Stanislaw, director of genetic
counselling at Emory Universitys
Winship Cancer Institute.
However, Dr Kevin Spelman,
executive vice-president of
research and development at
Usana, says that twin studies
where researchers analysed
diseases across twins suggest
that less than 50 percent of
cancer is actually genetic.
The number, depending on a
particular cancer, is somewhere
between 30 and 50 percent,

50 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 Dr Spelman says.
Still, do find out your full family
history of cancer. Dont gloss over
women-only cancers like ovarian
or uterine, Christine warns.
Gene mutations that predispose
women to these cancers
including those of BRCA1 and
BRCA2, the breast-cancer genes
also boost mens risk of prostate
and other malignancies.
You cant reverse family
history, says Dr John Cuomo,
executive director of global
research and development at
Usana. But you can anticipate
what the problems are. If you
know you have that issue,
you want to take care of it, to
prevent certain things from
occurring by strengthening
certain areas for example, if
you are lacking in vitamin K,
magnesium and even exercise.
And put a red circle around
cancers that fall outside the
norm. That means a male
cousin with breast cancer, or a
grandmother who had colorectal
cancer at age 20. These situations
increase the odds of a family link.
Once youre done, take all this
info straight to your doctor. He or
she might refer you to a genetic
counsellor like Christine. This
trained pro can flesh out your
family history, assess your
risk, and recommend genetic
tests, screening protocols and
preventive measures.
In the meantime, heres what
you need to know about some
cancers that can pass down
through generations and what
to do if you suspect you may be
the unwitting heir.
COLORECTAL CANCER
By the numbers: Your risk can
increase by 50 percent if someone
in your family had the cancer and
it can more than quadruple if that
person was diagnosed when he or
she was younger than 50, a 2013
Italian review concluded.
PHOTOS USANA
If it runs in your family: Your
doctor may advise starting
colonoscopy or other screening
techniques earlier than the
traditional age of 50 in some
cases even in childhood. Other
preventive steps include staying
TEXT MCKEN WONG
active, not smoking, controlling
your weight and having potentially
pre-cancerous growths called
polyps cut out of your colon early.
According to a study published
in the International Journal of
Cancer, researchers analysed 24
REVERSE FAMILY
HISTORY, BUT YOU
CAN ANTICIPATE
WHAT THE
PROBLEMS ARE.
studies examining the association
between the use of supplements
and the risk of colon, rectal and
colorectal cancer. The use of
multivitamin supplements was
associated with an 8 percent
lower risk of colorectal cancer
when compared to non-use of
multivitamins. Subjects who used
calcium supplements specifically
had a 14 percent reduction in the
risk of colorectal cancer compared
to those who didnt use such
supplements.
If youre spoilt for choice,
the pharmaceutical-grade
Cellsentials supplements from
Usana possess key ingredients
such as vitamin A, C, E and K, as
well as choline. They claim to not
only nourish but also protect and
renew health on a cellular level.
Spot the signs: Possible red flags
include rectal bleeding, abnormal
bowel habits and cramping
essentially any bathroom habits
that arent normal for you,
Christine says.
MELANOMA
By the numbers: About one in
10 people with melanoma has a
family history of this deadly skin
disease. According to a Stanford
University study, you can be three
times as likely to develop it if your
parent received a diagnosis, and
six times as likely if your brother
or sister had the condition.
Sometimes, genes take the
blame for the disease, but its
often due to shared risk factors
like sun exposure or fair skin,
Christine says.
If it runs in your family: Get your
skin checked regularly by a
dermatologist. He or she might
even want to snap pictures of any
mole or mark as a benchmark, Dr
Lindor says. Slather on sunscreen
YOU CANT
and stay the heck out of the
tanning bed.
Spot the signs: New spots or
changes to old ones can signal
a problem, especially if they
follow the ABCDE rule: Theyre
Asymmetrical; have a Border
thats irregular or jagged; sport
more than one Colour (say, brown
with patches of red or pink);
measure more than 6mm in
Diameter; or Evolve or change in
size, shape or colour.
PROSTATE CANCER
By the numbers: Between 5 and
10 percent of prostate cancers
may have a family link. Your odds
triple if your brother is affected,
and more than quadruple if you
have two first-degree relatives
with the disease, according to the
National Cancer Institute.
If it runs in your family: Talk with
your doc about screening. Theres
no consensus on when to start,
but he or she can explain the
benefits and risks. Eat lots of
fruits and vegetables especially
tomatoes, which are rich in
lycopene. One recent British
study found men who eat more
than 10 servings per week had
an 18 percent reduced risk. Also,
exercise regularly and keep your
weight in check.
If youre not a fan of tomatoes,
you can find lycopene in
supplements such as Usanas
Palmetto Plus specially
designed for men concerned
with maintaining sound prostate
function.
Spot the signs: Blood in your
urine, erectile dysfunction, or
pain in your hips, spine, or chest
can signal more advanced cases.
Unfortunately, there usually
arent symptoms for early stages
of the disease.
NOVEMBER 2016 51
 NUTRITION GOOD BAD SKINNY

HEALTHY LICKS
WHILE RASPBERRY RIPPLE DOESNT QUITE COUNT AS PART OF YOUR
DAILY RECOMMENDED SERVING OF FRUIT, LEARN TO FREEZE YOUR ASSETS
WISELY AND YOUR TWO SCOOPS NEEDNT BE AN INDULGENCE.

TEXT SCARLETT WRENCH

PHOTO S(G R A NITA)FLICKR/FOODISTA , (G EL ATO)FLICKR STU_ SPIVACK
ART DIREC TION & DIGITAL IMAGING(MAIN) ASHRUDDIN SANI

52 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 99 PROBLEMS
01 Shop-bought tubs invariably deserve the
cold shoulder, because they usually contain
dry milk powder, says Kitty Travers of Londons gourmet
parlour La Grotta Ices. This is high in lactose, too much
of which can cause digestive issues. And contrary
to assumption, sorbet is no better for you because
pasteurization kills the fruits' nutrients. Still, theres
no need to freeze out all your hot-weather treats:
Go DIY and dish out a truckload of benefits.
I) TRADITIONAL
A spoonful of ice cream might
sound like kryptonite for your
six-pack, but with a few smart
swops exit sugar and shelf-
life-extending stabilisers,
enter coconut and dates
you can turn your childhood
treat into a worthy source of
post-workout fuel.
II) FROYO
Frozen yogurt has made a
celebrated comeback since its
80s heyday. Natural probiotics
and a low-fat content are its
unique selling points, but
supermarket varieties can be high
in unhealthy add-ins. (Note: Hot
fudge sauce is not a probiotic.)
III) GRANITA
Think sorbet with a twist:
Granita is shaved into crystals,
whereas sorbet is denser and
smoother. The difference lies
in the texture, says chef Tess
Ward, author of The Naked Diet.
You can also get away with
using less sugar. It makes a
great palate cleanser after an
alfresco lunch. Or, for that
matter, greasy barbecue.
IV) GELATO
Ice creams Italian cousin has a
higher ratio of milk to cream and
is churned at a slower rate. This
results in a low overrun, that
is, the increase in volume caused
by whipping air into the mixture.
Translation: Its thicker, creamier
and kinder on the calories. Bueno.
SORBET IS NO BETTER FOR
YOU BECAUSE PASTEURIZATION
KILLS FRUITS NUTRIENTS.
COLD FUSION
02 First the good/bad
news: You cant do
away with sugar altogether.
Sugar is the part of the recipe
that doesnt freeze, which
keeps the ice cream soft and
scoopable, says Kitty.
But that doesnt have to
mean shovelling in buckets
of icing. Tess recommends
alternatives such as coconut
syrup or honey because, they
have stronger flavour profiles,
plus a lot more vitamins.
If you really want to bring
the glycaemic value (and
calories) down, try swopping
out half the sugar with a
squeeze of liquid stevia.
But no matter how parched
you feel, dont be tempted to
rush things. Blending your
ingredients too quickly will result
in a fluffy, fast-melting texture.
A good ice cream machine will
churn your ingredients to a
creamy consistency.
Most importantly, do not
let your culinary creations
be spoiled by cold storage.
Freezer air is ice creams worst
enemy, says Kitty. Use airtight
containers. And try to eat it
within two weeks max.
ICE PICKS
03 Go seasonal
with your
ingredients, encourages Tess.
You get the best-quality fruit in hot water, says Tess: Itll slide
and its less expensive.
Or try avocado. Its mild,
creamy taste means it lends itself
well to sweet dishes," she says.
Pina Colada
Power Lolly
PREP THIS PRE-GYM
POPSICLE TO HELP YOU
TURN UP THE HEAT IN YOUR
WORKOUTS AND MELT EVEN
MORE FAT.
SERVES 5
Coconut water, 330ml
A lemon, zest only
Desiccated coconut, 1 tbsp
Pineapple amino energy,
4 scoops
Water, 660ml
Step 1
Shake the coconut water with
zest and desiccated coconut.
Fill your moulds halfway.
Step 2
Freeze for two hours or until
solid. Now dissolve the amino
powder in water, pour on top of
the coconut mix and freeze.
Step 3
Slurp for an icy treat thatll dish
up electrolytes and boost your
power in one hit.
Plus, they're a top source of B
vitamins, which are depleted by
too many beers at your barbecue.
Blend the lot in a food processor,
then add to your ice cream maker.
When it comes to serving your
guests/self, an Italian flat-paddle
scoop will help you dish with flair.
Dont forget to dunk the tool
through the ice cream like a
hot knife through butter for a
gorgeous round scoop.
Now churn, baby, churn.
NOVEMBER 2016 53
 NUTRITION

BREAD RISES AGAIN!

Its about time we honoured the warm, crusty, freshly baked loaf as
the best thing since, well, you know.

D
Despite what the anti-gluten
hordes would like you to believe,
real bread is not bad for you.
Hearty hunks torn from

T E X T PAU L KITA
whole-wheat loaves can deliver
the fuel you need for everyday
energy. Real bread has fibre,
which fills you up and helps you
fight cravings. Plus, real bread
has plenty of essential vitamins ITS IN THE BAG
and nutrients to help your body Avoid going cross-eyed in the packaged-bread aisle with this buyers guide.
PHOTOS CH RISTOPH E R TE STANI

function at its best.

1 2 3
Worried about the ciabatta Many bread brands Dont judge a Watch out Treat sprouts
above your belt? Good bread try to confuse bread by its for seedy with suspicion
shoppers with subtle colour behaviour Sprouted grains
has gotten a bad rap over the packaging and Producers can Some loaves have only
past few years due to nutrition labelling tricks that add caramel colour come speckled with slightly more protein,
sensationalism, says Jim White make their products and other dyes to sesame seeds, oats or vitamins and minerals.
of Jim White Fitness & Nutrition seem healthier. Know make white bread flaxseed on the crust. They also tend to have
Studios. All foods, including what to watch for and appear darker, Think of these as fewer additives and
bread, can fit into a healthy which bags to buy, Valerie says. Flip to garnish, Valerie says. can be good options
with advice from the ingredient list There are not enough but not solely
diet. So, take up your Valerie Berkowitz and look for the word to make a nutritional because of the
baguettes! Free the gluten! of the Center for whole before the impact. sprouting effect.
Enjoy bread again! Balanced Health. first entry.

54 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
CHEW ON THIS

How Much Is
Too Much?
A: Id recommend no more than
four to six slices of whole wheat
bread a day. So say youre a 70kg
guy looking to maintain your
weight. That means you can eat
as much as 300g of carbohydrate
a day. Your average piece of
whole wheat bread has about
20g. Theoretically, you could eat
as many as 12 slices a day, but we
dietitians preach eating a variety
of foods. So incorporate other
grains into your diet, like
oatmeal, brown rice and quinoa,
to name a few.
Jim White

Best Use for Stale

Stuff: French Toast
What Youll Need
2 eggs
cup whole milk
1 tbsp sugar
1 tsp vanilla extract
tsp cinnamon
Pinch of salt
3 tbsp unsalted butter
4 thick slices day-old bread
1 banana, sliced

How to Make It
In wide, shallow bowl, lightly beat
eggs. Whisk in milk, sugar, vanilla
4 REAL BREADS YOULL LOAF
extract, cinnamon and salt. In large FOR BURGER: FOR PIZZA: Naan FOR ROAST BEEF: BEST FOR THE
non-stick skillet on medium high, Brioche This Indian bread is Ciabatta REST: Sourdough
melt butter. Dunk bread slices into Its a sweet dough not only great for The baker combines It has a crunchy
enriched with butter dredging curries but the flour, water and caramel crust, but
egg-milk mixture one at a time,
thats delicious also perfect for a yeast, and waits 24 its soft, salty, sweet
flipping each slice to coat and when toasted, says quick pie. Slather hours before adding and sour inside. I eat
pushing it down to soak up liquid Richard Bertinet, with tomato sauce, the other ingredients it with pretty much
a bit. Transfer slices to skillet and the author of top with mozzarella, to make the dough. everything, says
cook two to three minutes per side, Dough. It also and broil until the This method yields Richard. Some
till browned. While French toast makes an awesome cheese is gooey a light, airy loaf suggestions: good
cooks, add banana slices to pan and French toast. and bubbly. after baking, cheddar, egg salad,
sear them lightly on both sides. Richard says. a tomato slab.
Serve toast topped with bananas
(add syrup if you want). Feeds two.

NOVEMBER 2016 55
 ORDER HERE

CLEAN EATING
MADE EASY
Food delivery services
are offering a lot more
healthier choices than you
think. And, no, its not just
leaves and bland peas. MORE CHOICES And if you realise, most
The truth is, the variety are actually centralised
of healthy choices in the Central Business
one can order to his District, largely to cater
doorstep is increasing to the demographic
rapidly. Thats because working there.
such foods salads, for Since such salad
example are no longer joints could be
basic bowls of raw situated far away from

Y
vegetables plied with customers who reside
olive oil. in other areas, food
They can be really delivery services are
tasty, said Victoria vital in bridging the
Cheng, food writer distance. Eventually,
and founder of its down to making a
Gastronommy.com. decision: What should

TEXT MCKEN WONG

You may be familiar with this scenario: People think salads you get?
Guy wants to watch his weight but is either are just lettuce and In a bid to ease your
too lazy to grab a proper meal, or frowns at tomatoes, but whats dilemma, we have
the thought of queuing at a bustling salad important is the ordered the healthiest
bar. The back-up plan? Food delivery produce that goes into dishes from Foodpanda
services, which have grown in popularity it. They provide an array and Deliveroo, two of
over the years. of colours, and fresh the largest food delivery

PHOTOGRAPHY CHARLES CHUA

But herein lies the danger: There are ingredients can taste services in Singapore.
thousands of food vendors to choose from, really good on its own. Jaclyn and Victoria were
and often, healthy dishes tend to slip by the One other reason is then invited to sample
wayside. A portion of quinoa and cherry location, or rather the and rate each dish
tomatoes over piping hot fried chicken? A limitation of having a based on nutritional
hungry dude will toss aside the former. brick and mortar store. value as well as taste
The idea of clean eating can actually put Theres certainly a respectively.
off some people, simply due to a perception demand for choices like From bento sets and
that it is not an enjoyable and easy process. salads, said Jaclyn salads to sushi rolls and
How can healthy foods be tasty? What if I Reutens, a dietician sandwiches, youll be
dont feel full? There are not many options from Aptima Nutrition spoilt for choice on what
A R T DIREC TION & S T Y LING JA SON TAN

to choose from anyway. and Sports Consultants. to sink your teeth into.

VIDEO
Watch Jaclyn and Victoria
give their full verdict on
the best healthy dishes
you can order. Download
Mens Health Singapore
now on Magzter.

56 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 1

ALL-IN-ONE
MEALS
WHAT WE ORDERED:

1
The Beebop
b
WHERE
Grain Traders
b
DELIVERY SERVICE
Deliveroo Miso Salmon and
2 Teriyaki Chicken Bento
3
Miso Salmon and Ingredients:
Teriyaki Chicken Bento
b Multi-grain sushi rice,
WHERE scrambled eggs, cherry
Lean Bento
b tomato, truffle-infused
DELIVERY SERVICE edamame, Mesclun
Deliveroo salad, homemade honey
In terms of nutritional value, Jaclyn liked how miso dressing
complete the miso salmon and teriyaki chicken 3
bento is, since the generous portion sizes of both Ribeye Steak Nutritional Value:
b 833 calories, 71.3g protein,
the fish and meat would render it a high-protein WHERE 30g fat, 64g carbohydrate,
meal. The brown rice is high in iron and B vitamins The Daily Cut
5g fibre
b
as well, and overall the meal is low in fat, Jaclyn DELIVERY SERVICE
said. Taste-wise, Victoria liked the good texture of Deliveroo How Much:
the salmon, which was really well-cooked. $17.95

NOVEMBER 2016 57
 ORDER HERE

1 2 3 4

6 7

Eelin Happy
Ingredients:
Mixed veggie base, grilled
unagi (eel), smoked salmon,
yuzu honey vinaigrette
dressing, edamame beans,
sweet corn, shredded carrot,
kani stick (crab stick), ebiko
(prawn roe), boiled egg,
spring onion

Nutritional Value:
331 calories, 16g protein,
21g fat, 12g carbohydrate

How Much:
$11.90

58 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 SOUPS
AND SALADS
WHAT WE ORDERED:

1
Premium Tokyo
Chicken Stew

WHERE
The Soup Spoon

DELIVERY SERVICE
Foodpanda

2
Eelin Happy

WHERE
Maki-San

DELIVERY SERVICE
Foodpanda

3
Omega 3 Baby!

WHERE
Salad Stop

DELIVERY SERVICE
Deliveroo

4
Salmonlicious

WHERE
Swag Salad Bar

DELIVERY SERVICE
Deliveroo

5
Oven Baked Salmon
Hot Salad

Jaclyn was impressed by the high nutritional WHERE
content of the salmon salad from Snatch. If youre Kraftwich by Swiss Bake

looking for a high-protein salad, this will do the DELIVERY SERVICE
trick, she said. You have protein from your Foodpanda
salmon, kidney beans and chickpeas. The latter
two offer soluble fibre, which is good for lowering 6
your cholesterol level.
Salmon Salad Grilled Chicken Low GI

WHERE
Sumo Salad
Ingredients:
Grilled salmon, baby spinach, DELIVERY SERVICE
cherry tomato, kidney Foodpanda
In In terms of taste, Eelin Happy an unagi- beans, cucumber, chickpeas,
based salad from Maki-San was rated highly balsamic vinaigrette 7
by Victoria. As far as salads go, this is more Salmon Salad
interesting, she said. The smoked salmon is Nutritional Value:
877 calories, 57g protein, WHERE
generous and not overly salty. Theres more Snatch
38g fat, 82g carbohydrate
flavour for this one. As for Jaclyn, her only gripe DELIVERY SERVICE
was the inclusion of the highly processed crab How Much: Deliveroo
stick in the dish. From $12

NOVEMBER 2016 59
 ORDER HERE

ROLLS
AND WRAPS
WHAT WE ORDERED:

1
Tuna Salad Roll

WHERE
Seoul Roll In this category, sushi rolls seem to be popular as a

DELIVERY SERVICE healthy and tasty go-to option. But be wary. Sushi
Foodpanda can be unhealthy if too much mayonnaise is used
or you dip it in too much soya sauce, Jaclyn said.
2 Apart from that, it usually contains ingredients
Mega San D.I.Y Sushi that are raw and fresh, which makes it healthier.

WHERE
Maki-San

DELIVERY SERVICE
Foodpanda
Both Jaclyn and Victoria picked Maki-Sans
3 D.I.Y sushi as their favourite, while the Vegetarian
Vegetarian
Mega San D.I.Y Sushi Sunshine Pizza Roll (right) stood out as a unique
Sunshine Pizza Roll combination due to the presence of cheese
Ingredients:
WHERE Nori seaweed, healthy wrapped in wholemeal flatbread, paired with
Lean Bento
brown rice, avocado, ebiko, truffle-infused edamame.
DELIVERY SERVICE shredded carrot, shredded You get enough carbs and vegetables from
Deliveroo
cucumber, tamagoyaki, Maki-Sans sushi, as well as protein from the
bonito, smoked Salmon, salmon and egg, Jaclyn said. They are also
4 Japanese mayo generous with the cucumber, which is high in
Turkey Sub vitamin K.
Nutritional Value:
WHERE
374 calories, 12g protein, Victoria agreed, as she enjoyed the little sparks
Subway
21g fat, 35g carbohydrate of flavour that went with each bite. I like the
DELIVERY SERVICE bonito flakes, which add some umami to something
Foodpanda
How Much: that can seem ordinary, she said. The cucumber
From $9.90 adds a little crunch as well.

60 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 2

1 3 4

Vegetarian
Sunshine Pizza Roll
Ingredients:
Truffle-infused edamame,
roasted spiced chickpeas,
wholemeal flatbread,
Mesclun salad, homemade
air-fried Tater Tots

Nutritional Value:
232 calories, 14g protein,
17.2g fat, 26.4g carbohydrate

How Much:
$10.95

NOVEMBER 2016 61
 TECH

NEW PHONES,
NEW CHEATS
Both Apple and Samsungs latest offerings come
with new time savers and life hacks. Heres how to
get more out of your new phone.

TEXT LIU HONGZUO & JAMES LU FOR HWM SINGAPORE

62 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

For Samsung
Galaxy Note7
Users
TAKE NOTES WITHOUT
TURNING THE SCREEN ON
The Note7 has an always-on
Super Amoled display, just like
the S7 and S7 Edge. While this is
useful for showing notifications
and the time when the screen
isnt on, you can also use it to
take quick notes. Just pull the S
Pen out when the display is off
to activate Screen-off Memo.
This lets you jot down quick
notes in white text on the black
display. If you want the note to
remain visible like a sticky note
on the always-on display, just
pin it to the Always On Display
screen. You can also store the
memos in the Samsung Notes
app directly from the Always On
Display screen. b
A GIF FOR EVERY SITUATION
The Smart Select feature in Air
Command allows you to draw
on screen to make selections of
words and images, and even
copy said selections and share
them between apps. New to
Smart Select on the Note7 is an
animated GIF creator that lets
you easily create animated GIFs
of up to 15 seconds long from
videos or Youtube clips. Just fire
it up, draw a rectangle around
the content you want to capture,
and hit record. b
increments depending on the
THE
SMART SELECT
FEATURE IN
AIR COMMAND
ALLOWS YOU
TO DRAW
ON SCREEN
TO MAKE
SELECTIONS OF
WORDS AND
IMAGES.
FOREIGN LANGUAGES
ARE EASY
Translate plugs into Google
Translate and can translate
words on screen, or even from
images, in real time. Test it by
taking a picture of a menu in a
French or Italian restaurant, then
hovering your S Pen over a word
you dont understand. b
GET A MAGNIFIED VIEW
OF THINGS
The Magnify feature is off by
default. Turn it on by going into
the Air Command settings menu.
Once enabled, Magnify can
be used to enhance a square
on-screen area by 150 to 300
percent, selectable in 50 percent
S-Pens position. You can hit
links in magnify mode, too,
which is useful when youre
browsing a non-mobile website
and a pop-up with a tiny close
button appears. b
GET A MAGNIFIED VIEW OF
PRESS HARDER (OR LIGHTER)
The Note7s S Pen tip is just
0.7mm 60 percent thinner than
the Note 5s. That makes it more
precise. But what if you want a
thicker line? No problem. Just
press harder. The Note7s S Pen
recognises up to 4,096 levels of
pressure, twice that of last years
Note 5. b
GLANCE BETWEEN APPS
Like Magnify, Glance is off by
default and needs to be turned
on in the Air Command settings
menu. Once on, you can use
Glance to minimise your current
app, sending it to the bottom-
right corner. You can then hover
the S Pen over the app thumbnail
to swop it. Perfect for switching
between directions and a map,
or for when you want to check
sports scores or keep tabs on an
online auction. b
NOVEMBER 2016 63
 TECH
ALL-NEW HOME BUTTON
SHENANIGANS
Loyal iPhone users would agree
that the solid, haptic Home
button is a different animal from
the former clickable versions.
Now the phone will ask you
to Choose Your Click during
set-up basically it asks for your
preferred vibration strength and
pattern. We like the third option,
as it gives a strong and short
feedback every time we click it
during navigation. b
For
iPhone 7
Users
NEW WAYS TO SLEEP
The default Clock app gets
a brand new Bedtime tab. It
reminds you whenever its
time to turn in, based on your
preferred waking-up time,
and your preferred number of
sleeping hours. The data from
your sleeping habits will then be
logged into the Health app. b
BETTER MUSIC APP FOR
SONG LOVERS
The For You tab will now take
centre stage in the Music app,
and it suggests music Apple
thinks youd enjoy. Songs now
come with lyrics implemented
under the track scrubbing bar, so
theres no need to manually stuff
lyrics in the description box like
its 2008. b
64 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
COOLER IMESSAGES
Youre no longer restricted
to creative text or emojis
in iMessage. Handwritten
messages are fun and easy
to send. Songs and videos
can be played directly from
iMessage itself. The app also
makes it easier to attach
images from the Photos app,
and it is integrated with the
Camera app for on-the-fly
captures. Dont forget the
fun message effects that
put Powerpoints fadeaways
to shame. b
LOCATE YOUR CAR
AUTOMATICALLY
Siri automatically drops a pin
whenever you stop driving with
your new iOS 10 smartphone.
This little feature is a helpful tool
for drivers who park in messy
spots or badly designed estates,
but it probably wont be as
helpful when locating your ride
within a malls carpark. b
READY FOR SMART HOMES
With the integrated Homekit
support on iOS 10, your iPhone 7
becomes the customiser and
controller for your smart homes,
provided each smart furniture
or appliance comes with
Homekit support as well. If the
bulb or fridge asks for home
data, the app will appear in
the Homekit label within your
Privacy settings. b
MEMORIES
With deep-learning technology
and its built-in facial-, object- and
scene-recognition software, your
iOS10-enabled iPhone 7 can
create memorable albums for
your events. You can even search
for photos based on the content
of the image itself. The Memories
feature is the result of combining
those photos into a clever little
montage for your pleasure, and it
can be adjusted to your liking. b
 MONEY

FIGHTFOR
YOURSUCCESS
If you want to climb the business ladder, theres no
doing it without fighting spirit, says Ritual Gym
CEO Brad Robinson, whos also an MMA fighter.

1
START YOUNG
Theres always been a competitive
steak in me. I started wrestling
in school, and ended up in state
tournaments in Oklahoma, where I grew
up. But I also found ways to nurture the
entrepreneur within, and combine it with my
athletic pursuits. In hindsight, its not the
most prestigious of starts, but at 16, I found a
way to charge cover for parties where wed
get the cool kids and jocks to turn up. How?
PHOTOS THE STRAITS TIMES

NOVEMBER 2016 65
 MONEY
Free-flow beer.
Wed give everyone who paid
a special cup, write their name
on it, and if anyones caught
drinking out of a cup thats not
his, its his fault. You can drink as
much as you want, but you cant
share the cup. And of course
we had the huge wrestling and
American football guys at these
parties they were the ones who
helped us enforce the rules.
That was the first business
I started, and it made good
dosh even then! And it was
a competitive thing as well
because other guys started doing
the same thing, so ultimately it
became a competition as to who
threw the best parties. But they
were lifestyle guys just trying
to have fun, and they ultimately
dropped out.
66 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
2
WHO DO YOU HAVE
RINGSIDE?
When I was 20, I met
my mentor, Thomas
Hall, who gave me the advice
that changed my life. I actually
named my first kid after him. I
had decided on a career in law
enforcement, and he was a vice-
president for security at Dell
Computers where I was working. I stuck with him for around
One day, he pulled me aside two years and moved around the
when he found out I was about country. I was running executive
to join law enforcement, took and asset protection, as well as
me to dinner and convinced supply chain basically trying to
me otherwise. Stay on the stop folks that are like Dominic
corporate side, he said. His Toretto from the Fast and Furious
advice to me was that the movies from being able to hijack
particular skill sets I have are our goods and supplies.
going to be more effective in Ive gotten better later in life
private than public service. about getting counsel. I did it
 before I started Ritual. Pretty
much everyone in my life tells
it like it is, which is a sign that
theyve the ones worth keeping.
We all have egos; these people
help you get some context and
make better decisions.
And right now at Ritual [www.
ritualgym.com], my business
partner, Ian Tan, has done that
for me countless times in the last
four years. More than once he
has told me to my face: Man,
you look terrible. You need
some sleep youre getting
over-aggressive.
Earlier this year, we were
trying to decide if we were going
to franchise Ritual or expand it
slowly ourselves. It was a big
step and we had no road map. I
was feeling really stressed out
about this. Ian forced me to get
away to Perth for a time-out, the
same way I need to do so in the
middle of a fight. I came back
with my second wind, and
ultimately managed to get it all
sorted out for a second brand in
Holland Village this year.
3
CUT YOUR LOSSES
Sometimes your life
will give you signs
that you should take
a different path. In 2003, I got
BEE NI
RYY E..
O T ER
, R
PHOTO XXXXXX
O about what projects I take on. Its
T I once started a private
G A J RK..
TEXT XXXXXX
headhunted and ended up in
Penang to partner and start up a
similar security company called
Empire Automation. That was a
different challenge.
With my previous job,
there were protocols already
established to follow, but
starting up a new gig in a new
country was a different story. I
was young, dumb and crazy
aggressive. I ran my own ship
and was accountable to just
the CEO. We grew to almost
2,000 staff in Malaysia in just
four years.
But it also got me pretty
unpopular with the local
industry, as I was basically the
only foreign guy with a security
license. Everyone else was either
local or connected to the military
in some way.
One day, I bought a brand
new BMW, parked it in a secure
carpark, and went to work.
When I got back to the car, there
was a fish head in the drivers
seat wrapped in that days
newspaper. I assumed that was
the Asian equivalent of the horse
head with the Italian mafiaso.
My house got ransacked and
my dog got poisoned. My then-
wife was pregnant as well. It
was when I figured I had to get
out of that job. Ultimately, I came
to Singapore.
When it comes to business
ideas, there are always going to
be tons of them. But you should
always ask these questions: Are
the profit margins viable? Is it
scalable? Is it a fad? Thats my
criteria. When youre younger,
youre all about doing cool stuff.
But as an older guy with much
less time on my hands, Im picky
a lesson learnt over time.
intelligence firm that also
did security analysis for big
companies, the kind that makes
you go through peoples trash for
info. It was a passion project, but
I didnt commit to it or invest
enough. It became a money pit,
More than once Ians had to tell me
to my face: Man you look terrible. You
need some sleep. Youre getting over-
aggressive. Brad Robinson on why
good business partners matter.
and I ended up losing about
$100,000. Ultimately, it wasnt a
stable business, and it was hard
to package and sell. I ended up
cutting my losses. That was a
lesson I paid in full.
4
NICE GUYS
FINISH FIRST
Two rules I live by.
First: Be nice to
everyone. No matter what,
theres just no virtue to being a
jerk. Thats something I struggle
with sometimes, but thats really
good advice. I see it all the time
with younger entrepreneurs.
They get into a room trying to be
the alpha male.
My mentor told me ages ago:
Be careful about the toes you
step on today, because they may
be connected to the guy you
have to kiss tomorrow. Ive seen
that happen so many times. Just
be you. Good ideas and hard
work will prevail in the end.
Second: The only limits are
the ones you set. So many people
just talk about ideas, but very
few actually transform those into
reality. Men who simply exist get
overrun by those who act. Just
go do it, throw your hat over the
fence and take the risk.
Most people take the safe
route, and I understand that its
scary. But thats just a path of
living a life of quiet desperation
doing the same thing till youre
60 and regretting it.
NOVEMBER 2016 67
 TIME WELL SPENT

MOVIE

THE MAGIC IS BACK

GET READY FOR ANOTHER THRILLING ADVENTURE
IN THE WIZARDING WORLD THIS TIME WITH
MAGIZOOLOGIST NEWTON ARTEMIS FIDO SCAMANDER.
Fantastic Beasts And Where To Find Them
The long-anticipated addition to J.K. Rowlings Harry Potter universe is finally
here, though this story takes place over 70 years before the events of the
original series. The movie follows famous scientist Newt Scamander (Eddie
Redmayne) as he travels to New York on a research trip. All is going well until a
meddling muggle gets involved and one of Newts beasts is released, which
spells trouble for both the wizarding and muggle world.
Opens Nov 17 in cinemas islandwide

EVENT
EVENT

THE ZOUK RUN

NEON LIGHTS
Head over to Fort Canning Park this month to enjoy
performances from indie rock icons Foals and Icelandic post-
rock heroes Sigur Ros. Theyll be joined by an eclectic mix of
acts both foreign and local, with Singapore represented by the
likes of Gentle Bones, Cashew Chemists and Disco Hue. Find out
more at www.neonlights.sg.
Nov 26-27, Fort Canning Park
To celebrate over a quarter century of being the
premier clubbing destination in Singapore, Zouk is
holding a 3km run dotted with Zouk key experiences,
starting and ending at Zouk. If thats not enough for you,
there will be an after-party for those who are 18 and
above. Sign up and youll receive a T-shirt, finishers
medal and story you can tell your friends. Find out more
at www.thezoukrun.com.
Nov 5, Zouk

TEXT JOSHUA CHUA

USEFUL YOUTUBE VIDEO OF THE MONTH

HOW TO WRITE IN
EVENT
CURSIVE
Writing in block
letters might be
fine for a school
PHOTO (VIRTUAL RUN) 123.RF.COM

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We all know that running is good for our bodies, and
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68 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 YOUR
GAME
FOLLOW THESE SIMPLE
BUYING GUIDELINES TO
STYLING SHEH

F ND THE RIGHT MATCH FOR

YOUR BODY.

The perfect pair of shorts is

A R T D I R E C T I O N PA U L I N E TA N

not too long, not too short

and not too tight. Ideally, they
hit just above the knee. (Any
longer and youre just making
yourself seem shorter.)
So, follow these tips to
properly adjust for your height.
PHOTO CHARLES CHUA

SLIM-FIT JACKET
$209

SLIM-FIT SHORTS
$93.90, BOTH AVAILABLE AT TOPMAN

BELT
$39.90
TEXT DAN MICHEL

LONG-SLEEVED SHIRT
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LOAFERS
$89.90, ALL AVAILABLE
AT TOPMAN

NOVEMBER 2016 69
 STYLE FOCUS

TALL
Aim for a bit more length say,
an inch above the knee. Skip large
6 paterns if youre not in the best
shape. Theyll draw atention
1/Printed Bermudas to areas you might be trying to
$29.90, Uniqlo conceal, says Mike Faherty,
2/Denim Bermudas cofounder of Faherty Brand.
$59.90, Topman Instead, try seersucker stripes,
3/Grey Bermudas which distract the eye from your
$34, Forever 21 Men extra kilos.
4/Orange Bermudas
$19.90, Uniqlo
AVERAGE
5 You want your shorts to hit
5/Mustard Bermudas
around two inches (5cm) above
$56.90, Topman
the knee. But width maters as
6/Grey Bermudas well; nothing too slim or too
$79.90, Topman baggy. The perfect pair will have
7/Hawaiian Printed
no more than four inches of slack
Bermudas (about the width of your palm)
$24, Forever 21 Men at each leg opening enough to
8/Black/Blue Printed show off your quads but still allow
Bermudas
you to chase down a Frisbee.
$29, Topman
9/Navy Shorts SHORT
$60, Gap It may seem counter-intuitive, but
the shorter you are, the shorter
your botoms should be, Mike
says. Make sure your suit ends
7
a few inches above the knee.
Showing more leg elongates
your silhouete to give the illusion
of height. That way, you wont
look like a kid who borrowed his
dads trunks.

70 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 MENS HEALTH AIBI PROMOTION

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 STYLE MINUTES

TIME
TO
WATCHES WITH WHITE DIALS AND
BROWN STRAPS ARE ALWAYS SAFE
BETS IF YOU WANT TO BLEND IN. BUT
WHAT IF YOU WANT ATTENTION? WEVE
GATHERED SOME NIFTY PICKS.

STAND
OUT APPLE
WATCH
SERIES 2
The tech giants
latest treat for your
wrist comes packed
space black stainless
steel cases, theres
something for
everyone. Besides
being water resistant
to 50m, the Series
2 can also count
with a bunch of laps (pool or open
new fitness and water), track average
health capabilities lap pace and even
but its aesthetic auto-detect stroke
qualities are one type to accurately
of a kind. Whether measure calorie
the tickers in rose burn. Powered by a
TEXT MCKEN WONG

gold aluminium or second-generation

S2 chip that makes
it 50 percent faster,
expect an amplified
performance. From
$548, www.apple.
com/sg.

72 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 The Series
2 can also
count laps
(pool or open
water), track
average lap
pace and even
auto-detect
stroke type
to accurately
measure
calorie burn.

NOVEMBER 2016 7 3
 STYLE MINUTES

EDOX
SAUBER F1
ASUS ZEN- CHRONO-
WATCH 3 RALLY
The latest ofering The annual Formula
from the Taiwanese One fever in
tech giant promises Singapore may be
to be a premium over, but if youre
wearable device that a motorsport fan,
is fully customisable the Sauber F1
and powered by Chronorally will be
Android Wear. The a ticker to crave for.
Zenwatch 3 can serve The limited edition
as a smart assistant timepiece (555 pieces
for Android and worldwide) is the
iOS devices, armed official watch of the
with an array of Sauber F1 team, and
features including chronograph that is constructed for
an activity tracker, can keep time to race drivers capable
power management one hundredth of a of functioning
capabilities as well second. The special with split-second
as Hypercharge edition ticker can accuracy amid high
technology that measure multiple g forces at high turns
delivers incredibly intermediary times, on the race track.
quick recharging and has an intuitive The chronograph
times. The ticker analogue display is housed in a
is fashioned from that shows the time lightweight titanium
jewelry-grade to one hundredth case and comes
stainless steel, of a second using with a black carbon
with the round
LONGINES a separate hand. dial adorned with
case accented by a
CONQUEST Powered by the gunmetal indexes.
sophisticated rose 1/100TH latest-generation To complete the race
gold bezel. Whats ROLAND quartz movement, car theme, its rubber
more, the timepiece GARROS this stylish model strap even features
is water resistant and As a tribute to its spots an anthracite tyre imprints.
impervious to sweat strong relationship face and is ted $2,541.25, www.
and rain, which will with the French Open with a steel bracelet crystaltime.com.sg.
prove useful for any at Roland-Garros, and butery clasp
vigorous workout. Longines has come adding class to your
Price TBA, www. up with the Conquest wrist. $2,390, www.
asus.com/sg. 1/100th a new longines.com.

74 N O V E M B E R 2 01 6 M E N S H E A LT H . C O M . S G
 LUMINOX timepieces water
CARBON resistance to 300m
SEAL 3800 ensured by the
SERIES Carbon Seals extra
Theres no need thick sapphire crystal
to worry about and stainless steel
geting knocks on case back which
your ticker with the encourages deeper
Luminox Carbon dives without
Seal 3800 Series. cracking under
Tough, durable and pressure. The wearer
lightweight, the can also even tell
watch case is made time at night due to
of 40 percent carbon the presence of tiny
in bar form, rendering tritium gas tubes CASIO
it even more resistant that can provide WSD-F10
to scratches, heat illumination for up to If youre a sports
and chemicals. 25 years. Price TBC, enthusiast, then this

The wearer Divers will also be

pleased with the
www.crystaltime.
com.sg
ticker will strike envy
from your peers. The

can also WSD-F10 is more

than just a tough

even tell watch its got brains

to go with its brawn.

time at Powered by Android

Wear with iOS
compatibility, this
night due smart outdoor watch
comes with pre-
to the installed applications
to support outdoor
presence of activities. For
example, it can
tiny tritium help shing buf s
anticipate when
gas tubes sh will be most
active by delivering

that can atmospheric-

pressure-tendency

provide information. The

timepiece can

illumination also withstand

drop shocks, high

for up to humidity, solar

radiation and the
demands of rugged
25 years. terrains. $699,
htp://world.casio.
com.

MUSICAL each with its own partial see-through

SEASONS BY visual and audial back, and you can
TISSOT interpretation of the even gain access to
If youre keen to passage of time. The music by winding
be diferent from lower portion of the and pressing a rear
the norm, Musical dial showcases an buton. $1,800 (per
Seasons by Tissot abstract, botanical- watch) or $7,400
could be a huge head themed design that (full set plus wooden
turner. Inspired by meanders across it, box collector), www.
Antonio Vivaldis ofering a glimpse tissot.ch.
Four Seasons, the of the Swiss-made
timepieces are skeleton movement.
basically a quartet of Other highlights
aesthetically pleasing include a brass
pocket watches, rhodium case with

NOVEMBER 2016 75
 GROOMING FAST FIXES

SCENTS FOR ALL

OCCASIONS
WHETHER YOURE GOING FOR A FANCY NIGHT
OUT OR JUST A BAR CRAWL WITH YOUR PALS,
YOULL FIND THE PERFECT FRAGRANCE HERE.

A R T DIREC TION PAU LIN E TAN

TEXT JOSHUA CHUA

1/GIORGIO ARMANI
ACQUA DI GIO ($123,
100ML)
This scent is clean and
serene, ideal for a
well-groomed man,
with a fresh citrus
and aquatic tone. The
fragrance opens with
sun and the ocean, heading for a classy cigars, as the name perfect for almost
and is perfect for a night out and your suggests. The scent all occasions, casual
carefree day out. aim is to impress, this opens with pepper to formal. Its a
scent will provide the and lemon, followed masculine scent,
2/HUGO BOSS THE perfect finishing touch by rum and sage, and which starts with
SCENT ($107, 50ML) to your ensemble. concludes on notes of yuzu as its top
This perfume is Hugo vanilla and tobacco. scent. It follows
Boss new seductive 3/MAISON This isnt the most with spicy and woody
perfume for men, MARGIELA formal fragrance, tones of nutmeg
PHOTO DARREN CHANG

tangerine and neroli,
before descending
into rose and
rosemary, finally
finishing off with
jasmine and
persimmon. It was
created with the idea
of the Mediterranean
and it lives up to the REPLICA: JAZZ CLUB but its perfect for a and water lily, and
billing. The scent ($129, 100ML) casual night out with ends with sandalwood
builds up in layers, This vintage scent your buddies. and musk. If you
beginning with ginger, aims to bring you on a would rather keep
followed by maninka trip back in time, and 4/ISSEY MIYAKE one do-it-all fragrance
fruit, and finally the rustic notes of the LEAU DISSEY than buy several
ending on leather fragrance conjure up POUR HOMME for different
notes, giving it a images of a bar filled ($135, 100ML) occasions, this is the
manly tone. If youre with cocktails and This fragrance is scent for you.

76 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 GROOMING ESSENTIALS

THREES A TREND
ARE SHOWER-SHAVE PRODUCTS A TIME-SAVING TONIC,
OR A CONCOCTION OF MARKETING MEETINGS GONE
MAD? THE TRUTH WILL COME OUT IN THE WASH.

1 2 3
like aloe combat drying LABORATORY FULL-BODY MORNING
effects of chemicals FORMULA WORKOUT PICK-ME-UP
in shampoos, says Lab Series Billy Jealousy Kiehls Body
Dr Colbert. For skin Pro LS All-in-one Triple Crown Fuel

A conditions even Shower Gel Three-in-one Packed with

Lab Series facial, hair Body Wash caffeine, and vitamins C
mild eczema I would
and body cleanser has a This crossover shower and E, Kiehls all-in-one
always suggest using super smart non-drip gel is surprisingly wash has an invigorating
a properly targeted formula, which allows effective as a shampoo, after-effect to banish
product. But for those it to act as a just-thick- while its ingredients and fatigue on even the most
short on time and hot enough shave cream scent are gentle enough rushed morning. $39,
on performance, this as well. $33, www. to wash both face www.kiehlstimes.com
triple-threat trio will labseries.com.sg and body. $33,
$ www.
Any man who has whathewan nts.com.sg
provide head, face
found himself without
and body with all they
a washbag post-gym
need. Multitasking is
will know body wash
the future, after all.
can stand in for
shampoo. Likewise, a
generously applied
face wash will allow
for a passable shave.
Eager to capitalise
on the sink-side
MacGyvers among
us, new products
are being developed
to streamline your
morning routine.
But can something
claiming to clean your
hair, face and body
and provide suitable
lubrication for a
shave really excel on
all counts?
The secret to the
new wave of unguent
alchemy is dilution.
Shampoos have
stronger oil-stripping
agents than face
washes, but there is a
lot of crossover, says
cosmetic dermatologist
Dr David Colbert. You
can water down a
TEXT KENNTH WEE

shampoo to cleanse
your face quite
effectively.
When it comes to
shaving, however,
it pays to read the
small print. Natural
moisturising elements

NOVEMBER 2016 7 7
 WHERE
YOUR
WILD THINGS
ARE
BY JOE KITA
PHOTOGRAPHS BY MARTIN OEGGERLI

78 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 Prepare to meet some of the
billions of microbes that live in your
gut (left), on your feet (right),
under your arms, and even inside
your belly buton. But try to resist
the urge to disinfect; these are the
good guys in your everyday batle
to fend of invaders and
stay healthy.

NOVEMBER 2016 79
 Theres a party going on in your gut. Right now, billions of microbes are enjoying one big
belly dance, working together to extract nutrients from food and crowd out the uninvited
guests. This gut microbiome has been big news lately, with plenty of probiotic foods

T and supplements claiming to keep the party going, which benefits health. But heres
even bigger news: Microbiomes can be found all over your body armpits, mouth,
nose, toes and more. Collectively they can weigh 2.7kg in a 90kg adult about twice
the weight of your brain. We had people swab their belly buttons, says Rob Dunn, a
biologist at North Carolina State University, and found thousands of different species
of beneficial microbes in there. Microbiomes like this are thriving societies that we need for life. We rely on
them, says Rob, but, unfortunately, our lifestyles are causing some of these species to disappear. Their loss
has been linked to conditions such as inflammatory bowel diseases, multiple sclerosis, asthma and Alzheimers.
New discoveries about these links are ushering in a new phase of public health. Heres a scarier way to view it:
You have at least a thousand species of good microbes on you now, says Rob, which means there are at least
a thousand different ways for you to get sick in new and chronic ways if you harm them. Got your attention?
Good. Lets meet these creatures via photography done under an electron microscope. With Rob as our guide,
lets hunt down your wild things.

Intestinal Smelly-
Microorganisms feet
Bacteria
PREVIOUS PAGES, LEFT: PREVIOUS PAGES, RIGHT:
This is what the party These yellow
in your gut looks like. dandies are
So far, thousands of Staphylococcus, and
bacteria species they play a big role
have been found, in the microbiome

All images Martin Oeggerli, supported by School of Life Sciences, FHNW; icons by Michael Brandon Myers
most in the colon. on your feet. Back
Theyre highly when your ancestors
specialised. Some roamed shoeless,
digest foods like their odds of getting
fibre, with enzymes foot infections were
acting as knives, high. Rob thinks
says Rob. Others these microbes
strengthen the kept your forebears
intestinal lining. alive by killing fungi.
Others may hold the Now their role has
keys to weight gain been reduced to
and mood disorders. mostly protecting
Theyre so vital that you in showers.
your body produces Your feet sweat as
a compound that much as a cup of
clumps them water a day. We
together so theyre used to think that
not excreted. cooled the body,
Despite its ferocity, says Rob, but I We think of these bacteria as pathogens. But theyre in your gut right
this microbiome is believe it was to now, where theyre working happily with the rest of your microbiome
delicate. And its built favour microbes like to keep you healthy. The photo above shows them as blue capsules
shortly after birth, so these. Being inside at low density in the colon, which is fine, says Rob. Its only when an
we must protect it. shoes and socks is E. coli species thats new to your system or has special pathogenic
Antibiotics kill the a whole different genes is introduced that you can get sick and even die. What is good
good and bad, he environment, so and what is bad is a complex question in your bodys ecosystem,
says, and you may mostly they now E. Coli explains Rob. What you want is moderation with your microbes. You
never recolonize the make your feet Bacteria want to figure out how to keep new things out while being okay with
good ones. stinky. what you already have.

80 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
Belly Button
Bacteria and
Fungi Spores

The type of navel

warfare shown here
is representative of
whats happening
everywhere on
your skin. You wear
a cloak of beneficial
microbes, says
Rob, and it has
two main jobs.
It protects you
from pathogens
(imagine a flu
virus landing in
the middle of this
it wouldnt stand
a chance) and
helps create your
personal odours,
good and bad.
Glands all over
your body feed
these microbes
with secretions,
says Rob. The
belly button even
has specialised
glands that seem to
nourish the ones in
there. Theyre like
your bodys bird
feeders. These
microbes then
produce waste that
goes off into the
air, influencing the
way mosquitoes
(and people) are
either drawn to or
repelled by you.
Ironically, if you
removed this cloak,
you would die, but
thats precisely
what were doing
with antimicrobial
lotions and
wipes or even
antiperspirants,
says Rob. He
advocates plain
old soap and water,
and skipping the
pit stick on your
days off.

NOVEMBER 2016 81
 Mouth and
Tongue
Microbes

These confetti-like
strands are some
of the millions of
microbes that live
on your tongue
and mouth lining
(seen here in
dark red). When
theyre working
to benefit you,
they help break
down food and
subdue pathogens.
But your diet can
make their job
harder. Hunter-
gatherer mouth
microbes were
quite different
from agricultural
mouth microbes,
Rob says. Once
we started
eating sugar,
our entire oral
biome changed,
resulting in the
onset of cavities
and periodontal
disease. And the
more sugar we
eat, the more we
alter the microbial
battlefield.
Toothpastes and
mouthwashes may
also change the
overall balance.

82 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 THERES A
BUG ON YOU!
As if hosting billions of
bacterial microbes werent
A Single enough, these like you too.
Microbe Reproducing

This microscopic creature

belongs to a larger group
of bacteria, some of which
are beneficial, and others of
which cause ear infections
and deadly pneumonia. The
image showcases a process DEMODEX MITE
that occurs hundreds of Several of these are living in every
millions of times a day in one of your follicles. Theyre
your mouth and gut a geographically distinct, so mites on
microbe dividing to become people in China differ from those in
the next generation of itself. Europe. Biologist Rob Dunn and his
This microbe is also found colleagues have studied them for
in some cheeses, says Rob. years but dont know much about
In fact, many microbes used them, other than that theyre fed by
to make foods like kimchi the follicle and, because they lack an
and sourdough bread were anus, pop when full.
outsourced human-body
microbes. Eating foods like
these that are alive can help
recolonize your gut with
good microbes.
M e g a n T h o e m m e s / D r D a n F e r g u s ( D e m o d e x m i t e ) , E y e o f S c i e n c e / S c i e n c e S o u r c e ( h o o k w o r m ) , D a v i d E v a n s Wa l t e r, P h D ( f u r m i t e )

HOOKWORM
About half of people worldwide will
host an intestinal worm at some
point in their lifetime. This monster
siphons its food and can harm its
host. But despite its evil look, it can
be beneficial. Some auto-immune
conditions seem to be connected to
the loss of these worms, says Rob.
In fact, some people are taking them
as medicine.

FUR MITE
These golden threads are H. pylori, a species of bacteria living in most One theory of why we dont have
peoples stomach lining (a piece of which is shown here). Blame these for hair all over our bodies is because
peptic ulcers and some stomach cancers. But heres the thing: Theyre not critters like these once clung to us
inherently evil. In fact, when viewed as part of the entirety of the gut micro and transmitted pathogens, Rob
biome, theyre important team players. For example, they help regulate says. So your nakedness is a result of
stomach acid, thereby reducing acid reflux and the risk of esophageal fur mites past. We dont like thinking
Helicobacter cancer. They may also, in some as-yet-undetermined way, battle asthma of things living on us, he adds. Yet
Pylori Bacteria and allergies. So, once again, we have this balance, says Rob. Upset it, they do. Your body is like a habitat,
and even good friends like these can turn on you. the Serengeti of your back hair.

NOVEMBER 2016 83
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

ADVENTURE IN 4K

1
GET THIS: Olympus Stylus TG-Tracker.

READY FOR: Adventurous film enthusiasts. Press record and

the action camera not only captures your manly adventures
in 4K (or 1080p) video but also tracks your GPS, compass
directions, barometer readings and even temperature.

THE BEST PART: It has a 5-axis digital-image stabilization and

a built-in LED torchlight. Besides, it is crush-, freeze-, shock-
and water-proof to a depth of 30m, and has a lens protector.

COST: $588, www.olympus.com.sg.

TEXT MCKEN WONG

84 NOVEMBER 2016 M E N S H E A LT H . C O M . S G


TOY MASTER
GET THIS: Thingmaker 3D Printer.

READY FOR: Creating action figures with a

machine by toymaker Mattel. The process
starts with Mattels Thingmaker Design app,
which has templates to help you customise
your own action figure. The designs are sent
wirelessly to the printer.

THE BEST PART: The app is already available

free at the App Store and Google Play. But
youll have to wait a while longer to get your
hands on those collectible-worthy creations.

COST: TBA, www.thingmaker.com.



FIT FOR
THE FUTURE
GET THIS: Fitbit Charge 2.

READY FOR: Health enthusiasts

looking for the middle ground between
smartwatch and fitness tracker.
This new wearable gets some much-
needed upgrades from its top-selling
predecessor: four times the screen
size of the original one-liner,
interchangeable accessory bands
and automatic multi-sport tracking
(including cycling and weightlifting).

THE BEST PART: Its continuous heart

rate tracking now also estimates your
maximum oxygen intake (known in pro
sports as VO2 max). Naturally, this isnt
as accurate as using actual heart strap
monitors and breathing apparatuses,
but it does give you a general idea of
your athletic performance. Oh, and
the Charge 2 can show smartphone
notifications such as call, text and
calendar events too.

COST: $248, www.fitbit.com/sg.

NOVEMBER 2016 85
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

COME A
LITTLE CLOSER
GET THIS: DJI Osmo+.

READY FOR: Folks eyeing the original stabiliser

camera but havent bought it. The new Osmo+
gets a relatively simple but significant update:
zoom. Its now outfitted with a 3.5x optical zoom
lens, with an additional 2x digital lossless zoom
when shooting at 1080p.

THE BEST PART: Theres a new motion

timelapse mode that lets you choose a start
and endpoint, between which the Osmo+ will
automatically record the passage of time. DJI
also says it has improved the already-awesome
stabilisation in the camera, and also introduced
a new battery with more juice in it.

COST: US$699 ($948), http://store.dji.com/

product/osmo-plus.



PLUG AND PLAY

GET THIS: Daptr iPhone 7 case.

READY FOR: Bringing the 3.5mm audio

jack back to the iPhone, and when wireless
just isnt for you. With this, youll not only
get to charge your iPhone 7 and listen to
music at the same time, you also get an
additional Lightning port that will have,
according to Daptrs website, current and
yet-to-come devices covered.

THE BEST PART: The protective

combination of metal side bumpers (with
five options to match Apples rose gold,
gold, silver, matte black and jet black),
raised rubber edges and clear plastic
backing adds just 3mm of thickness to the
new iPhone.
n

COST:
C US$49, www.daptr.com.

86 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
6 SWEET RIDE
GET THIS: Coast Cycles Ruckus.

READY FOR: Running (or rather, cycling) errands with

your girl in tow. The extended saddle lets you sit with
a passenger like on a tandem bicycle, but only more
intimate. There are options to fit a front-handle rack and
an in-frame bag, both of which offer more stowage
options than the typical bike basket.

THE BEST PART: You can also install an electric motor

particularly useful if youve been skipping legs day.

COST: From $1,138, www.coastcycles.com.

NOVEMBER 2016 87
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

7
A GRIP
ON SELFIES
GET THIS: Olloclip Pivot.

READY FOR: Minimising the amount of

shakiness in your mobile video with a simple
ergonomic camera grip. The Pivot offers 225
degrees of rotation to frame the perfect shot,
and can also be connected to other action or
compact cameras.

THE BEST PART: Theres an integrated cold

shoe mount to attach accessories like a light
panel or microphone.

COST: US$49.99, www.olloclip.com.

88 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 94
FITNESS
BE A TRAILBLAZER
Trail biking is a thrilling mix
of strength, stamina and
white-knuckle adrenalin.

98 RUNNING
8 WAYS YOUR KICKS ARE
RUINING YOUR RUN
YOUR RUNNING SHOES COULD
BE HURTING YOU RATHER
THAN HELPING YOU.

90 MUSCLE
THE FAST TRACK TO
A SIX-PACK
IN THIS PROGRAMME,
YOULL WORK OUT FIVE
DAYS A WEEK. ON DAYS
1, 3, AND 5, YOULL LIFT.
GAINS WILL ENSUE.

96 CELEBRITY
102 GEAR
SPOILT FOR CHOICE
FITNESS
ZHENG GE PINGS OLD-BUT-
EACH OF THESE RUNNING
PHOTO 123RF.COM

GOLD FITNESS MOVE

SHOES HAS A DIFFERENT
THE TURKISH GET-UP IS AN OLD-
SPECIALITY, SO YOU CAN PICK
SCHOOL STRONGMAN MOVE, BUT ITS
AND CHOOSE THE ONE THAT
ALSO BENEFICIAL FOR RUNNERS.
FITS YOU BEST.

NOVEMBER 2016 89
PT MUSCLE

THE FAST TRACK

TO A SIX-PACK

BARBELL FLO
OOR PRESS
Lie on your back and hold a barbell above your chest with your
arms straight and knees bent. Lower the barbell until your upper
arms touch the floor. Pause and press the weight back up to the
starting position. If you dont want to lie on the floor, do a regular
bench press.
DUMBBELL ALTERNATING LOW-INCLINE
BENCH PRESS
Lie face up on an incline bench set to a low angle. Hold a pair of
dumbbells above your chest, with your arms straight and palms
facing forward. Slowly lower your right arm to the side of your chest
while keeping your left arm extended above your body. Press back up
with your right arm, lower your left arm, and return to the starting
position. Thats 1 rep.

DUMBBELL STRAIGHT-LEG
HT-LEG DEADLIFT LAT PULLDOWN
Hold a pair of dumbbells at arms length in front of your thighs. Attach a lat pulldown handle to the e high pulley of a cable station.
Without rounding your lower back, bend at your hips and lower your Grab the handle and sit in front of the we
weight
eight stack
stack. Slowly pull the
torso towards the floor. Pause and return to the starting position. handle to your chest. Pause and slowly reverse the move.

90 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 IN THIS PROGRAMME, YOULL WORK OUT FIVE DAYS A
WEEK. ON DAYS 1, 3 AND 5, YOULL LIFT. HERES HOW:
IN THE FIRST EXERCISE, YOULL AUTOREGULATE
YOUR SETS. AFTERWARDS, YOULL COMPLETE TWO
DIFFERENT CIRCUITS. SEE HOW TO DO IT FOR DETAILED
INSTRUCTIONS. YOU CAN FOLLOW THIS PROGRAMME FOR
ANYWHERE FROM FOUR TO 12 WEEKS.

5 6

CHIN-UP
N UP
Hang at arms length from a chin-up bar
using an underhand, shoulder-width grip.
This is the starting position. Pull your chest
to the bar as fast as you can, pause, and
take two seconds to lower yourself to the
starting position.
SUITCASE CARRY
Grab a heavy dumbbell, hold it at your
side and walk. Keep your torso straight
throughout. Walk 30m, then switch sides
and walk the 30m back.
DUMBBELL FRONT SQUAT
Hold a pair of dumbbells with your palms
facing inwards, upper arms perpendicular
to the floor. Push your hips back and lower
your body into a squat. Then push back up.

STANDING SINGLE-ARM KETTLEBELL PUSH DEA

Stand holding a kettlebell in your right hand with your arm bent, the
kettlebell just outside your right shoulder. Extend your left hand out
to the side. Press the weight overhead until your arm is straight, then
lower it to the starting position. (You can use a dumbbell instead of a
kettlebell.) Do all your reps, then switch hands and repeat. Dont rest
between sides.
ADLIFT
Bend at your hips and knees, and grab a barbell using an
overhand grip, your arms just outside your legs. Now stand up,
pulling the bar off the floor and thrusting your hips forward.
Lower it back to the floor.

NOVEMBER 2016 91
PT MUSCLE

SINGLE-ARM DUMBBELL ROW HIGH-KNEE STEP-UP KETTLEBELL PULLOVER

Hold a dumbbell in your left hand and place
your right hand and right knee on a flat
bench. Lower your torso until its almost
parallel to the floor. Let the dumbbell hang
at arms length from your shoulder. Pull the
dumbbell to the side of your chest. Pause
and return to the start. Do all your reps,
switch sides and repeat.
Grab a pair of dumbbells and place your left
foot on a bench or step. Press through your
left heel and slowly lift yourself onto the
bench as you raise your right knee to a
90-degree angle. Take two seconds to lower
your right foot back to the floor. Do all your
reps, switch legs and repeat.
Lie on your back, holding a kettlebell by
its horns above your chest with your arms
straight. Bring your hips and knees to 90
degrees and feet together. Take in a big
breath. As you breathe out, slowly lower the
kettlebell directly behind your head, keeping
your lower back on the floor. Pause, then
breathe in as you pull it back up.

HOW TO DO IT
On your strength PRIMARY EXERCISE CIRCUIT 1 CIRCUIT 2
training days (1, 3 and 5), DAY 1 Sets: 3 to 6 Exercises: 2, 3, 4 Exercises: 6, 12
start with the Primary Reps: 4, using a weight Reps: 6 to 8 each Reps: 8 to 10 each
Exercise. Each Primary you can lift 6 times Rest: 75 seconds Rest: 75 seconds
Exercise is done using Rest: 2 to 3 minutes Rounds: as many as you can Rounds: 2
autoregulation between sets until your form fails
sets that is, youll do
anywhere from three to six
sets, depending on your DAY 2 CARDIO 45 to 60 minutes at a conversational pace
form. If your form breaks
down on, say, set 4, youre DAY 3 PRIMARY EXERCISE
done for that day. Some CIRCUIT 1 CIRCUIT 2
Sets: 3 to 6 Exercises: 4, 7, 8 Exercises: 6, 12
days youll be able to crank Reps: 4, using a weight Reps: 6 to 8 each Reps: 8 to 10 each
out six sets; others just you can lift 6 times Rest: 75 seconds Rest: 75 seconds
three. This method gives Rest: 2 to 3 minutes Rounds: as many as you Rounds: 2
you a perfect muscle- between sets can until your form fails
building dose. Afterwards,
do the circuits: Perform
the listed exercises DAY 4 CARDIO 45 to 60 minutes at a conversational pace
in order and for the
prescribed number of reps.
The workout is over after DAY 5 PRIMARY EXERCISE CIRCUIT 1 CIRCUIT 2
you complete your circuits. Sets: 3 to 6 Exercises: 10, 2, 11 Exercises: 6, 12
Reps: 4, using a weight Reps: 6 to 8 each Reps: 8 to 10 each
you can lift 6 times Rest: 75 seconds Rest: 75 seconds
TRAINER: BILL HARTMAN,
CO-OWNER, IFAST
Rest: 2 to 3 minutes Rounds: as many as you can Rounds: 2
GOOD FOR: GET TING RIPPED between sets until your form fails

92 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 PT MUSCLE

BUILD BULLETPROOF
SHOULDERS
MANY LIFTERS END UP WITH SORE SHOULDERS.
HERES HOW TO END THE PAIN IF YOU HAVE IT,
AND AVOID IT IN THE FUTURE.

DO THIS
EVERY DAY
Shoulder
expert Morey
Kolber says this
exercise is the
best way to
prevent and
fix shoulder
injuries. Since
you perform it
lying down, you
can even do it SIDE-LYING EXTERNAL ROTATION
as you lie on the With a light dumbbell or weight (2kg is ideal) rest the weight in front of your stomach. Dont
floor and stream in your left hand, lie on your right side with a bend your wrist. Keep your left upper arm at
a movie. No rolled towel under your left elbow. Bend your your side as you rotate your forearm to raise the
excuses! right arm and rest your head on your right hand weight until its above your body. Slowly return
or a pad. Bend your left elbow 90 degrees and to the starting position. Do three sets of 10 reps.

DO THESE COMBO A COMBO B

BEFORE YOU
WORK OUT
Performing
1/ NO MONEY 1/ BATWING ROW
Stand with your back Grab a pair of dumbbells
these against a door frame or and lie face down on an
combinations the corner of a squat rack. incline bench elevated
before your Pull your shoulder blades about 30 degrees. Lift your
training wakes down and in, as if youre chest off the bench 2cm to
up at-risk squeezing the frame. Tuck 5cm. Pull the weights up
areas of your your upper arms in to your to your sides, squeeze your
shoulders, sides, elbows 90 degrees, shoulder blades together,
preparing them palms up. Rotate your arms and hold for five to 10
for work so to bring your hands closer seconds. Lower the weights.
theyre strong together, then move them Thats one rep. Do five.
and stable, says apart. Thats one rep. Do 15.
strength coach
Dean Somerset.
Before your
PHOTOS BEN GOLDSTEIN

workouts, do
three to five
sets of one of
2/ KETTLEBELL 2/ BAND
the combos. BOTTOM-UP PULL-APART
Alternate SCREWDRIVER Grab an elastic band
using an overhand,
the pair you Grab a kettlebell and lie
perform with shoulder-width grip. Stand
on your back. Hold it by the
each workout. holding it taut, in front of
handle in one hand and push
your chest. Start the
the base towards the ceiling
movement by pulling your
with your arm straight. Twist
shoulder blades together
your hand and arm to the
and stretching the band
left and right, and then
until it touches your chest.
back to the left as you
Return to the start. Thats
balance the kettlebell.
one rep. Do 15.
Thats one rep. Do 10.

NOVEMBER 2016 93
PT FITNESS

BE A
TRAILBLAZER
TRAIL BIKING IS A THRILLING MIX OF
STRENGTH, STAMINA AND WHITE-
KNUCKLE ADRENALIN.

L
Lets face it, cardio can get a
little boring. Whether youre
on your 10th lap around the
same track or staring at the
distance calculator on your
treadmill, weve all gone
through this before. At the
end of the day, we do it

1
because we have to. But FIND THE

T E X T ERIN BERE SINI A DDI T ION A L R E P OR T ING JOSHUA C HUA P HO T O 123RF.C OM

what if theres a way for you RIGHT
to get in your cardio and go BIKE
on a thrilling adventure at When youre
the same time? just starting out,
the huge range of
The rst time you take your products available
bike out to the trail is always for you to choose
an intimidating prospect. from may be
he says.
Youll be ying over rocks daunting, especially

2
Other essentials
and roots, and you wont when youre not cyclists would be
are a mini-hand
always know whats behind sure what you want. features like a full
the next corner. But thats The best way to suspension and an NAB pump and tire
THE sealant, so you can
part of the fun, says national narrow down your aluminium body,
patch up your tires if
cyclist Raymond Queck, who choices, according after which you can ESSENTIALS they puncture. You
will be representing us at to Tony Tan, soup up the bike Dont be fooled
should furnish your
branding manager with other parts by the myriad of
the upcoming Sea Games. bike with at pedals
at Coast Cycles, is according to your expensive products
Youll feel more connected instead of those
by asking a more needs. Most shops and accessories out
to nature than in your with clips. This
experienced cyclist. also give you the there. You only need
air-conditioned gym, and makes it easier for
These people know option of testing a few essentials. For
will be breathing fresh air you to bail if you run
what its like to be a the bikes before Raymond, the three
instead of the car exhaust into trouble.
beginner, and can you make your things you need
when youre running on the point you in the purchase, so you are a helmet, a

3
road. Ready to give it a try? right direction. can try out the comfortable seat EASE
The next few tips will help On top of that, three main wheel and a good pair INTO
you get started. he says, you should sizes 26, 27.5 of shoes. If your RIDING
do your own and 29 inches all footwear dont have In the
research. Basic of which ofer a thick soles, they beginning,
requirements diferent riding could rip mid-pedal Raymond says, the
for budding trail experience. and send you ying, key is to take it slow.

94 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
 Full Suspension more wheel
Mountain Best for technical
terrain, this type
contacting the trail.
The result is beter
Biking of bike can absorb
impact from the front
traction and a
smoother ride
Pick a gear that
Terms as well as the rear. than youd get
on a traditional feels slightly easier
You Must Hardtail
It has no rear
26-inch bike.
than youll need,
Fat Bike
Know
suspension and
may have front
suspension or a
Standard mountain
bike tires are around
especially on long
rigid fork. Good for
hill riding.
two inches wide. The
tires on a fat bike can
climbs. This will keep
26er
be nearly double
that, which allows your pedalling cadence
This is an old-school
bike with 26-inch
you to run lower
pressure for beter high, and you wont
grip, and oat over
wheels. Good luck
finding one in any
dicey terrain like
sand and snow-
burn out as quickly.
race nowadays. covered trails.
27.5 Clipless Pedals
Its nimble like a Despite the name,
smaller 26er but has these are pedals
the more responsive that shoes with
handling that a larger compatible cleats
wheel provides. clip into. Theyre
the modern version the front that you you need to slow
29er of the original toe have grip to steer. down, put equal
On a bike with clips those litle Keep your pedal pressure on both
29-inch wheels, pedal cages that stroke smooth and brakes and press
you have more your gyms spin
momentum once bikes probably
consistent, which slowly. Too fast
youre rolling, and still have. will help you and youll go ying.
maintain your Again, if a descent
balance. Make sure looks too daunting,
that you downshift dont be afraid to
early, and pick a walk it.
gear that feels

7
this exercise at slightly easier STICK
home: Take your than youll need,
bike down to your especially on long
WITH IT
Unlike road
void deck, and stay climbs. This will
cycling, trail
on the seat as long keep your pedalling
cycling isnt much
as you can without cadence high, and
of a group sport. If
falling. Stand up, you wont burn out
Dont launch youre someone

4
yourself into a steep SURF rotate the cranks to as quickly.
who prefers
THE horizontal, and turn For short, steep
decline on your company, you can
the handlebars 45 climbs, stand up
rst day out. He TRAIL degrees, keeping and pedal as hard
try group rides. You
recommends No mater can learn about
your ngers on the as you can. Its not
Pulau Ubin or the how good your these from the shop
brakes and feet on the most efficient
Chestnut South trail suspension is, where you bought
the forward pedal. way, but itll get
near Upper Pierce itll never be as your bike, as each
Try to stay seated you to the top with
Reservoir, which are efective as your shop usually hosts
for 60 seconds. This minimum fuss.
good for beginners body. By doing a weekly or biweekly
will help you on
as theyre relatively half crouch in the rides for their

6
at and well seat, youll be able
tight turns. BOMB customers, says
travelled. One tip to to use your arms DOWN- Raymond.

5
control your speed: and legs to absorb CLIMB HILL An added bonus
Go easy on the most of the impact, LIKE A On the is that this puts you
brakes. Your brakes which will help you GOAT other end of the in contact with
are capable of keep your seat. Climbing an spectrum, speedy, more experienced
stopping on a dime, Keeping your speed incline is one of the bumpy descents are cyclists, who can
and if youre not will also help you most challenging the most thrilling guide you along and
careful, youll send stay upright and parts of trail part of trail cycling. point you to trails
yourself ying over navigate obstacles. cycling, and most Of course theyre more suited to your
the handlebars To practise people dont get it the most dangerous skill level. Youll also
(also known as keeping your right. The key, says too. In order to be able to learn
an endo). Most balance without Ned, is achieving a maximise your things like how to
importantly, if using momentum, 40/60 split on your balance and control, handle a climb or
youre unsure, get also known as front and back sit back on the seat, descent, and what
down and push. It the track stand, wheels most of though not so far line to take around
might not do your mountain biking your weight on the back that you can an obstacle. Keep
ego any favours, but champion back wheel, so that barely hold on. Keep going for long
its still beter than Ned Overend you have traction, your ngers on the enough and soon
eating dirt. recommends doing and just enough on brakes, and when youll be hooked.

NOVEMBER 2016 95
PT CELEBRITY FITNESS NEW!

THE STRENGTH F
MOVE THAT Fitness enthusiast and veteran actor
Zheng Ge Ping is new to the Turkish get-up,
but immediately relished the challenge

INCREASES SPEED THE TURKISH GET-UP IS AN OLD-SCHOOL

it gave to his core strength and lower
body. After performing a few reps, he
acknowledged that the body punisher is
indeed a breakthrough move for those who
want to improve flexibility and strengthen
STRONGMAN MOVE, BUT ITS ALSO their legs. He demonstrates below how you
BENEFICIAL FOR RUNNERS. can reap the same benefits.

PHOTOGRAPHY FRENCHESCAR LIM

LIE DOWN ROLL ONTO PROP
01 Lie on your back with your
left leg bent and right leg flat
on the floor. Hold a dumbbell in
02 YOUR ELBOW
Keep your eye on the
03 YOURSELF UP
Lift your hips and push up
dumbbell as you slowly roll onto your right hand. As you do,
your left hand and raise your left arm straight your torso to the right and lean on your right slide your right leg under your body, moving
towards the ceiling. (Keep it like this the forearm. Your right palm should be pressing into a partial half kneel. Put your weight on
whole time.) into the floor and your right leg still straight. your right hand, right knee and left foot.

STYLIST SHEH
04 05

GROOMING RINA/USING DIOR & LIVING PROOF

MOVE INTO A STAND TALL
HALF KNEEL From the half kneel,
drive your weight
Now raise your torso so
its vertical. Keep your left through your left foot
arm pressing the weight and stand tall, keeping
up and your right arm out the weight vertical
to your side. Both knees as you do. At the top,
should be bent 90 squeeze your glutes.
degrees and your eyes Now do the entire
should look forward. move in reverse.

VIDEO
Hit our digital
edition to
catch Ge Ping
perform the
Turkish get-up
DO IT!
AS THE ULTIMATE AS A LUNG-TAXING AS A SINGLE-EXERCISE
OUTFIT ADIDAS

as a workout
finisher. STRENGTH BUILDER FINISHER WORKOUT
Download Mens During your lifting routine, do After any workout, do 10 sets One day a week, grab a 9kg
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now on Magzter. using a heavy dumbbell. a 4kg dumbbell. reps as you can in 20 minutes.

96 NOVEMBER 2016 M E N S H E A LT H . C O M . S G
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NOVEMBER 2016 97
PT RUNNING REV YOUR RUN

8 WAYS
YOUR
KICKS
ARE
RUINING
YOUR
RUN
YOUR RUNNING
SHOES COULD BE
HURTING RATHER
THAN HELPING YOU.

L
Lace up your shoes and youre
ready to start running. But if you
dont pay attention to whats
between you and the pavement
youre pounding, your running
programme can face some
serious and unnecessary
challenges.
PHOTOS 123RF

Here are eight ways you can

unintentionally screw with your
running from the ground up, and
how you can avoid these pitfalls.

98 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

YOU RUN IN THE SAME
SNEAKERS YOU LIFT IN.
You need to run in shoes
actually made for running, not
for Crosst or any other sport,
says Jef Gaudete, owner
of online coaching service
Runnersconnect.
Thats because running
shoes have the right balance
of exibility and support for an
activity that essentially involves
hopping from one foot to the
other for long stretches of time.
You want some give so your
foot can move with less efort,
but enough cushioning to soften
the impact, Jef says.
The right pair can help you run
faster and be injury-free; the
wrong one can contribute to
cramping, arch pain, Achilles
problems and other injuries.
Fix it: Forget the big-box
department store. If youre new
to nding the perfect running
shoes, head to a speciality outlet
instead. There, youll nd a
selection of running-specic
kicks and a staf trained to guide
you through them, Jef says.
Plan to spend about $150, says
Atlanta-based running coach Carl
Leivers. Major brands sometimes
ofer lower-end options for closer
to $90 at department or discount
stores, but theyre made of
cheaper materials that dont
absorb shock as well.
YOU BLINDLY BUY THE
SAME SHOES YOUR BUDDY
RAVES ABOUT.
When it comes to running shoes,
were all snowakes no one honing in
is alike. So some sneakers that
work great for others may not
t you the same way, says Budd
Coates, director of training at
Runners World and author of
Running on Air.
For instance, Brooks, Saucony,
New Balance and other brands
each use a diferent last (the
underlying shape around which
the shoes built), Jef says.
Some are wider in the heel and
narrower in the toe box, or vice
versa; others are roomier from
top to botom for people with
thicker feet. Others may have
less of a drop, or slope, from heel
to forefront.
The brands then produce
diferent models, each designed
to correct diferent minor
imperfections in your stride.
Finding the right pair for you
means honing in on the best
Finding the combo for your foot shape and
biomechanics something tough
right pair of to do on your own, Jef says.
Fix it: Instead of grilling your
shoes means hardcore running friends for shoe
picks, ask where they buy theirs
and head there for consultation.
on the best Running speciality stores train
their staf to assess your feet and
combo for gait, then bring you a selection of
appropriate trainers, Budd says.
your foot Take at least a few options for
a spin around the block or on the
shape and treadmill, and choose the pair
that feels most comfortable.
biomechanics. Another perk of heading to a
running store? If a couple of
weeks pass and you nd yourself
in pain, you can take the shoes
back. Chances are, this type of
store will make an exchange,
Budd says.
FORGET THE
BIG-BOX DEPARTMENT
STORE. IF YOURE NEW TO
FINDING THE PERFECT
RUNNING SHOES, HEAD TO
A SPECIALITY OUTLET
INSTEAD.
NOVEMBER 2016 99
PT RUNNING REV YOUR RUN

YOU BUY THEM IN THE SAME

SIZE AS YOUR OXFORDS.
Running shoes often start on the
snug side size-wise. Then theres
the fact that feet tend to swell
in the evening or at the end of a
long workout, Carl says.
As a result, most people
buy running shoes too small to
account for these issues, causing
black toenails that might fall of,
blisters, foot and toe cramps, and
uncomfortable rubbing, Jef says.
Fix it: Try on a pair at least
one size larger than your street
shoes. Stand up and ask a friend
or the shoe salesperson to press
their thumb down between the
longest toe and the front of your
shoe. Thats the most accurate
way. But if youre by yourself, you
can bend over and perform the
test yourself.
You should have about a
thumb-width of space there,
Budd says. If not, go up a half
size and repeat.

YOU TIE THEM TOO LOOSE

Ideally, your shoe should serve
as an extension of your foot,
ofering extra support each time
you hit the ground, Budd says.
But leaving too much slack
in your laces allows your foot
to slide around, reducing the
efficiency of your stride and
throwing of your alignment.
As a result, your plantar fascia
the tough tissue on the botom
of your foot or your Achilles
tendon can start to ache as your
foot struggles to grip the sole,
Jef says.
Over time, you might also feel
pain that starts in your ankles
and shins, and can eventually
work its way up to your knees
and hips. These are signs your

100 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

sliding feet are preventing your
joints from tracking properly,
Budd says.
Fix it: Eyeball the top of
your shoe. If more than two
fingers width of the tongue
peeks out between the laces,
pull them tighter.
And always untie your shoes
before taking them of. If you
can slide your foot out without
undoing the knot, theyre
denitely too loose, Budd says.
OR YOU TIE THEM TOO
TIGHT.
The tendons from your lower leg
collect in a sheath right at the
top of your ankle, Budd says.
Secure your laces in a death
grip around this spot, and you
can develop extensor tendinitis,
which causes pain and
inammation in the top of your
foot and the front of your shins.
Fix it: Visual signs of too-tight
laces include wrinkling in the
sides of the shoes and not being
able to see the tongue at all.
If you spot these, loosen up
if that makes your heel slip
around, try a smaller pair, Budd
says. Your laces should feel
comfortably snug but not
constricting.
If the top of your foot aches
while youre running, stop and let
out some lace, Carl says.
YOU WEAR YOUR RUNNING
SHOES FOREVER.
Over time, the materials in your
shoes break down, sapping
their cushioning and shock-
absorption power.
Shoe manufacturers will tell
you to buy a new pair every
640km to 800km. Thats a good
guideline, but consider this a
case in which your mileage may
literally vary.
Everyone has a diferent
canary in the coal mine based
on his body and biomechanics,
which signals when its time to
toss your sneaks, Carl says.
Some runners develop foot
and ankle pain when their shoes
start to break down, while others
feel it in their knees or low back.
Fix it: If your shoes have a few spin cycle.
hundred kilometres on them and
you didnt change anything else
about your programme say, you
didnt start doing hill sprints for
the rst time and something
starts to hurt, its probably time
to invest in a new pair, Carl says.
Its also time to replace them
if the rubbers worn of the
soles enough to reveal the foam
underneath, Jef says.
Holes in the top, on the other
hand, are mostly aesthetic. Dont
worry about them, unless they
change the t or the shoe feels
uncomfortable, he says.
If your shoes
have a few
hundred
kilometres on
them and you
didnt change
anything else
about your
programme,
and something
starts to hurt,
its probably
time to invest
in a new pair.
YOU TREAT THEM LIKE DIRTY
LAUNDRY.
Whether you run on city streets
or gnarly trails, your shoes arent
going to stay pristine. But resist
the urge to put them through the
Washing and drying your
kicks kills the cushioning,
reducing the lifespan of the shoe,
Jef says. That means youll start
feeling aches and pains a few
kilometres sooner.
Fix it: If the outsides of your
shoes get so muddy or dirty you
cant stand it, wipe them down
with a wet paper towel.
Run through a rainstorm?
Stuf the insides with newspaper
and leave them to dry overnight
the paper soaks up the
moisture and the shoes keep
their shape, Jef says.
That trick also helps prevent
odours, which usually arise due
to dampness, he notes.
YOURE LOYAL TO A FAULT.
Every year or two, shoe
companies issue updates
to each model. In some cases,
these changes represent
an improvement but even a
minor tweak in materials or
construction could mean theyre
no longer right for you, Carl says.
Fix it: Dont blindly buy the
newest version of your beloved
trainer. When your model gets an
update, take a trip back to the
shoe store and try it on to make
sure it still ts comfortably.
While youre at it, try a few
other options too. After all, other
brands have been busy issuing
updates too, so a pair that felt
uncomfortable in the past just
might be your ticket to a faster
5K this time around.
NOVEMBER 2016 101
PT GEAR RUNNING SIDEKICKS

SPOILT
FOR CHOICE
EACH OF THESE SHOES HAS A DIFFERENT
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slippery mud (as while its Dyneema as a shock absorber

2 a sticky rubber
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conditions). If
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fibre is woven into
the shoes upper,
making it more
durable. Also, its
shaped in a way
that every step
and also gives the
footwear added
durability. This
allows the foot
to have more
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through water, it you take creates a making running
has a built-in drain slingshot from your more intuitive.
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Its also lined with harder and cover new Chameloid
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TEXT JOSHUA CHUA

and explosiveness.

102 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

 PT GEAR GYM BAG HEROES

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NOVEMBER 2016 103

PT NUTRITION

PHOTOS 123RF
5 BEST
POST-
A R T DIREC TION & DIG ITA L IMG A ING JA SON TAN

GYM
GRUB
USE THESE SIMPLE
E
Eating the right amount of protein and carbohydrate
RECIPES AFTER THE after a workout can help fuel your muscles for
growth. But figuring out what to chow down on
GYM TO OPTIMISE doesnt have to be complicated or expensive.
YOUR MUSCLE GAINS. Just try these five super-simple muscle recipes.

104 NOVEMBER 2016 M E N S H E A LT H . C O M . S G


BEEF SHEPHERDS
PIE
For adding brawn, potato may
be your greatest ally, according
to a Harvard University study. It
showed that the spud was the
top food to cause weight gain
among evaluated subjects.
Each pie uses about 175g of
mashed potato, which gives
162 calories, 38g carbohydrate
and 4.5g protein. Potatoes
also contain vitamins C and B6,
which assist in the healing of
wounds and keeping a healthy
immune system.
Ingredients
100g red onion
1 tbsp cooking oil
300g ground beef
tsp salt
tsp pepper
1 tbsp Worcestershire sauce
125g mixed frozen vegetables
2 potatoes (350g)
Instructions
Make the lling:
1 Chop onions nely.
2 Heat oil in saucepan over
medium heat.
3 Add ground beef, salt, pepper
and Worcestershire sauce, and
cook for 10 minutes, until meat
is cooked and onion softened.
4 Add frozen vegetables and
cook for two more minutes,
adding a litle water if mixture
becomes too dry.
Make the pie:
1 Pierce potatoes with fork, then
microwave them for three
minutes, until fully cooked.
Rinse them in running water to
cool before peeling. In bowl,
mash potatoes with cooking oil
using fork or masher, until mix
becomes smooth.
2 Using 15cm pie dish, ll with
half of prepared lling (the
recipe will allow you to ll two
15cm pie dishes). Leave cm
to 1cm space for crust. Spoon
mashed potato evenly on top,
covering whole surface of pie.
3 Preheat oven to 200 deg C and
bake pie for about 20 minutes,
until a light to golden brown
crust forms on top. Remove
from oven and serve. Makes
two pies, or four servings.
Per serving: 420 calories,
38g carbohydrate, 26g protein,
18g fat, 1g bre, 1.2g sodium
CHICKEN THIGH RICE
To bulk up, you need to consume
more calories. Chicken thigh,
which is high in calories (293
versus 231 for chicken breast),
may be your ally. It also has more
than twice the amount of zinc
found in chicken breast (3.5mg
versus 1.5mg). This mineral helps
to boost your testosterone levels,
which in turn promote muscle
growth and recovery.
Ingredients
2 cups rice, uncooked (300g)
3 tbsp Hainanese chicken rice
paste (290 calories, 6.4g
carbohydrate, 2.2g protein, 3.9g
fat, 1.2mg sodium)
3 cups water
100g chicken thigh
80g cucumber
80g tomato
2 tbsp chicken rice chilli sauce
Instructions
1 Wash rice and drain water. In
rice cooker, add rice, chicken
rice paste and water. Stir
mixture until combined.
Cover pot and ip cook
switch on. Rice will take about
20 minutes to cook. Fluf rice
gently with spatula.
2 Heat non-stick frying pan
over medium heat. Place
chicken thigh with skin side
down and cook for three to
four minutes, periodically
pressing it on pan with spatula
until skin is golden brown. Flip
it and cook esh side for three
to four minutes, pressing down
on any visibly uncooked parts.
Remove from heat and set
aside to cool. Then slice
chicken meat into strips.
3 Slice cucumber and tomato
into thin strips.
4 On plate, assemble rice,
chicken, cucumber and tomato
on dish. Serve with side of
chicken rice chilli sauce. Makes
four servings.
Per serving: 280 calories, 37g
carbohydrate, 9g protein, 4g fat,
440mg sodium, 2g bre
Post-
workout MUSSEL LINGUINE
Do not banish carbohydrate from
meals with your diet if you want to grow.
Research shows that you will
carbs rebuild muscle faster on your rest
days if you feed your body with
increase it. Post-workout meals with
your insulin carbs increase your insulin levels,
which in turn slow the rate of
levels, protein breakdown, says Doug
Kalman, director of nutrition at
which in Miami Research Associates. A
great source of carbs: pasta.
turn slow
the rate of
protein Ingredients
break- 250g linguine
1 tbsp olive oil
down. 2 tsp onion, chopped
red chilli, chopped
100g mussels
60g fresh parsley, chopped
2 egg yolks
NOVEMBER 2016 105
PT NUTRITION

2 tbsp cream
Salt and black pepper

Instructions
1 Cook linguine according to
packet instructions till its al
dente. While pasta is being
cooked, get started on sauce.
2 In large frying pan, heat olive
oil over medium heat. Fry
onion and chilli till softened.
Next, add mussels and half of
parsley. Toss until mussels are
coated well.
3 Beat egg yolks and cream,
and set aside. Drain pasta,
reserving about half a cup of
starchy pasta water. Add pasta
to pan with mussels and toss
well. Add egg yolks and cream
mixture. Next, add as needed,
litle by litle, reserved pasta
water until sauce becomes
desired consistency. Top with
rest of parsley. Season with
salt and black pepper. Makes
four servings.

Per serving: 393 calories, 50g

carbohydrate, 25g protein, 15g
fat, 2g bre, 800mg sodium

BEEF AND POTATOES

BARBECUE SKEWER
Adding carbs to beef up the
protein party in the form of
baby potatoes helps to ll your
muscles with glycogen. Weve
also included mushrooms,
which studies at the Beckman
Research Institute found
helped to increase the amount

106 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

testosterone your body shallots and slice them in
produces. Thats why youll half. Wipe mushrooms with
also nd mushroom extracts paper towel and slice of ends
in various muscle-building of stalks.
supplements. 2 Par-boil spuds in salted water
over high heat for eight
minutes. Or pierce potatoes
with fork and microwave on
high for two minutes.
Ingredients 3 Combine balsamic vinegar, acids from protein to muscles,
500g eye-round beef steak green pepper, mustard, capers, he says.
6 shallots olive oil, salt and pepper into
20 small buton mushrooms small bowl. Peel and chop
400g new potatoes garlic cloves and add to your
Salt marinade.
3 tbsp balsamic vinegar 4 Thread skewers by alternating Ingredients
1 green pepper meat, then shallots, potato, 1 frozen wholemeal pizza crust
1 tbsp mustard garlic and green pepper. Now, Cooked chicken breast
2 tsp capers lay loaded skewers onto tray 1 clove garlic
1 tbsp olive oil and drizzle marinade over until 50g buton mushrooms
tsp pepper all sides are coated. Leave to 50g green beans
4 cloves garlic rest for at least 30 minutes. 1 tbsp pesto
5 Light grill and give it ve 30g mozzarella cheese,
minutes to heat up if its gas, shredded
or at least 15 minutes if youre tsp cracked black pepper
using charcoal. Lay kebabs 5g fresh basil leaves
Instructions on grill and give them three
1 Trim fat from meat and chop minutes per side. The four
into bite-sized chunks. Peel turns required means youre
going to have to stay close to
the grill. Instructions
1 Preheat oven to 180 deg C.
Place pizza crust on baking pan
Per serving: 529 calories, 41g to thaw. Cut or shred chicken
carbohydrate, 34g protein, 22g into small pieces. Slice garlic
fat, 3g bre, 800mg sodium and buton mushrooms thinly.
Adding Then de-vein green beans.

carbs to beef 2 Spread pesto evenly on top

side of pizza crust, followed by

ups the protein half mozzarella cheese. Add

chicken breast, garlic, green
party in the CHICKEN PIZZA
beans, mushrooms, black
pepper and remaining cheese.
form of baby When bulking up, you should
increase your protein intake to
3 Cook in oven for 20 minutes,
until cheese topping turns
potatoes, 3g per kilo of body weight (225g
a day if you weight 75kg), says
light to golden brown.
Remove from oven, top with
which helps Hugo Rivera, author of The Body fresh basil. Serve.

to fill your Sculpting Bible for Men.

Fuelling your workouts takes
muscles with 3g to 4g of carbs per kilo, so the
pizza base helps to prevent a
Per serving: 610 calories, 60g
carbohydrate, 33g protein, 29g
glycogen. personal energy crisis. Carbs
help to shift bulk-building amino
fat, 10g bre, 950mg sodium

NOVEMBER 2016 107

 PRODUCTS PROMOTIONS EVENTS

CASIO The first Casio smart outdoor watch with Android Wear, the WSD-F10 is now
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and military grade features make it one of the toughest in the business capable of
withstanding drop shocks, solar radiation and temperature shocks. $699, available at
selected G-Factory stores and licensed retailers islandwide.

WE NEED A HERO Like the superhero it was created for (hint: thats you!), the Hero
Pomade combines the holding power of hair wax with the styling ability of hair
paste.The Hero Pomade in Matte provides strong pliability with a natural finish.
You can rest assured that your hair is kept in place throughout the day. Its water-
soluble formula also washes off easily. For a limited time only, get your second
pomade at 50 percent off. $40, available at We Need a Hero. For more info,
visitwww.weneedahero.sgor call 6222-5590.

GREGORY The largest Avenues pack in the latest Fall 2016 collection, the I-Street
measures up to a comfortable 30 litres enough space for outdoor enthusiasts keen on an
adventure-filled weekend. At home in the city, its tough, waterproof tarpaulin fabric, roll-
top closure and external-access laptop sleeve make it an extremely capable commuting
pack. Its a haul-all gear tote or the perfect companion for a desert-trail-scouting session.
$259, available at Liv Activ stores and authorised retailers.

ARIES GOLD The brands latest flagship mechanical skeleton watch, El Toro, is inspired
by one of the many aerial sorties despatched by the US Marine Corps airbase bearing
the same name. Powered by a Japanese automatic movement, this ticker emits sheer
machismo with its genuine calf leather that complements a 43mm stainless steel casing.
Beneath its reinforced sapphire glass exterior lies an intricate yet durable handcrafted
dial. Each component has also been painstakingly constructed by the brands veteran
watchmakers, while a premium butterfly buckle adds a bullish presence on your wrist.
$614, available at H2 Hub and www.ariesgold.com.

108 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

 UNDER ARMOUR
Enhance your AIBI
workout with the The Inspire Bodylift
Heatgear Armour Gym features a
Coolswitch sturdy steel frame
Supervent shirt, a and durable powder-
compression top that coat paint finish.
uses an exclusive Execute a smooth,
coating on the inside comprehensive
pulling away heat training routine with
from your skin and its unique body-
allowing you to feel weight resistance
cooler and more system without the
comfortable. Key need of heavy weight
features include an stacks. Working out
ultra-durable, with this equipment
breathable is also a quiet and
Armourvent mesh comfortable affair,
back panel for total thanks to a six-
ventilation, as well as position adjustable
a four-way stretch seat and backrest.
fabrication for Exercises that can be
greater mobility in done include the
BEYERDYNAMIC TISSOT fixed-motion
any direction.
The new T1 Adorn your wrist with shoulder bench
Additionally, anti-
headphones has the classic Tradition press, seated row,
odour technology
been enhanced to Automatic Open cable-motion bench
prevents the growth
deliver a more Heart, embedded press and pectoral
of odour-causing
dynamic and cleaner with up-to-date fly exercises. For
microbes. $79,
sound thanks to technical workings more info, call
available at UA
improved tuning as confined within a 6533-8555 or visit
brand houses
well as being able to subtle Grain dorge www.aibifitness.
(Orchard Gateway,
eliminate disruptive design. Rose gold is com.
Collyer Quay,
resonances in the available on some
Tampines One,
high frequency models, and the
Bugis Junction and
range. Two new ear Swiss-made ticker
Vivocity).
cushions are also is powered by the
incorporated commanding
to provide a Powermatic 80
comfortable listening movement,
experience, with the complemented with
fleecy velour made features comprising
from hollow fibres a domed scratch-
able to wick moisture resistant sapphire
away from the crystal and leather
wearers head and strap with butterfly
preventing hot ears. clasp. $1,090,
$1,799.99, for more available
info go to www. exclusively at Tissot
beyerdynamic.com. Boutiques.

NOVEMBER 2016 109

 PRODUCTS PROMOTIONS EVENTS

CLAUDE BERNARD The new Blue Collection watches are certainly the trend,
each with its exclusive metallic deep-blue dials, supporting both Big-date as well
as Small Seconds Sub-dial complications. Powered by a Ronda quartz movement,
the timepieces spot stainless steel casings, indices and hands, while genuine
croc-embossed leather straps add a touch of sophistication and masculinity. $401.30
to $476.20, available at Tangs at Tang Plaza, Tangs Vivocity, Robinsons The
Heeren, Metro The Centrepoint, OG Orchard Point and authorised watch retailers.

KT TAPE The Pro X is a kinesiology patch specially designed to provide targeted

relief for muscle pain as well as tendon-related distress and injuries. The patch is
developed for the on-the-go, active consumer who appreciates a healthy lifestyle and
doesnt want to be slowed down by pain or complex taping applications. Whats more,
the product is latex-free viable for sensitive skin and will stay in place through
multiple demanding workouts for up to five days. $36, available at Running Lab and
Liv Activ stores.

ROYAL SPORTING HOUSE Occupying a massive 3,860 sq ft of space at Vivocity is the

new store that aims to streamline the shopping experience for sports enthusiasts. This
is done by retailing sporting apparel, footwear and accessories for various disciplines
such as running, training and swimming. Furthermore, there are even specialists in the
store who offer a free gait analysis, which would allow them to advice customers on
the appropriate running or training shoe that will cater to their needs. Royal Sporting
House, Vivocity Level 2, www.royalsportinghouse.com.

TIGERAIR Wouldnt it be great if you could bypass the queues at the check-in counters
and go directly to the gate every time you fly out of Singapore for that well-deserved
vacation? Then youd be delighted with Tigerairs mobile app, which lets you check in from
anywhere at your convenience, receive your electronic boarding pass and go direct to gate
no queues, no papers and all smiles. You can also search for the best flight deals, book
tickets, select seats and store your personal information for future use. Download the
free Tigerair app now. Terms and conditions apply. For more details, visit tigerair.com.

110 NOVEMBER 2016 M E N S H E A LT H . C O M . S G

 4VOO Heres a solution to the daily physical and emotional stress that the skin
around your eyes is being subjected to. The Uber Tech under eye super-firm
complex is an ultramodern, non-invasive eyelift that provides a remarkable lifting
effect instantly. Targeting the eye area, it promises to reduce the appearance of
fine lines (by 74 percent in an hour), decrease the intensity of dark circles, as well as
reduce eye bags. $169, available at www.whathewants.com.sg.

GOODYEAR If you want quality tyres for your vehicle that provide enhanced road
traction, superior wet grip and more stopping power, look no further. The Eagle
F1 Asymmetric 2 is characterised by its Activebraking technology, and is a viable
addition to the sports performance passenger segment, delivering up to 3m of
shorter braking distance. This exceptional execution allows the tyres to offer
superb grip on both wet and dry roads, providing a smooth and silent ride under all
weather conditions. For more info, visit www.goodyear.com.sg.

VITAHEALTH All of us have those days when we feel burned out. But dont let fatigue
get in the way. Its time to push limits and recharge your energy levels with Passion
Man. It is formulated with green oats, wild yam and goji berries to enhance mens
physical stamina, vitality and endurance. It can also relieve stress and nourish the
kidney. $52, available at Robinsons, OG, Metro, John Little, Mustafa and selected
Unity stores. For more info, go to www.vitahealth.com.sg.

KORDELS Specially formulated for men aged 30 and above, The Testofen Plus
combines testofen (a scientifically standardised extract from the fenugreek plant) and
panax ginseng. This combination is touted to be natures solution to help invigorate qi
flow, supporting masculinity and vitality for optimum performance. Cambert (F.E.)
Pte Ltd, #14-06 Great World City East Tower. Call 6775-0600 or e-mail kordels@
cambert.com.sg.

NOVEMBER 2016 111

 THE BEST TIPS WE COULDNT FIT INTO THIS ISSUE

CLEAN
ROAD RASH
A bicycling spill can
leave parts of the
roadway embedded in NO E-MAILS UPSET THE
BALANCE
Most core moves

AFTER WORK
your skin. Flush out the focus on a single
grit with strong squirts plane of motion, but
from your water bottle, challenging your body
then grab one of the through unstable,
individually wrapped unilateral moves will
Preparation H wipes WE GET IT: YOURE A DEVOTED EMPLOYEE. BUT activate your entire core
we told you to bring for the rest of your
because we knew this CHECKING YOUR E-MAIL AFTER YOUVE CLOCKED

PHOTOS (@ GR APHIC) MASTERFILE & (GUY ON L APTOP) BOWIE15/123RF

training. So add in a few
would happen. The OUT CAN AFFECT YOUR FAMILY LIFE AND LEAD feet-elevated press-ups
aloe soothes and the and one-leg burpees.
witch hazel disinfects. TO EMOTIONAL EXHAUSTION, NEW RESEARCH
CONFIRMS. EVEN IF YOU HAVE NO E-MAILS TO
READ, WAITING FOR THAT PING CAN BRING ON SUPER-CHARGE
GO EAST SOMETHING CALLED ANTICIPATORY STRESS. YOUR SATIETY
Want to avoid knee
Enjoying a greasy meal
pain and run smoothly?
at the two-week mark is
Dr Frederik Fuchs,
all well and good, but its
chiropractor at
imperative you avoid
Spinecentral,
further gorging from
suggests that tai
here on in. To add
chis combo of steady
toothsome variety, a
moves and stretching
well-stocked cupboard of
boosts coordination
condiments is vital.
and balance,
easing stiffness in
painful joints.
ATTACK
EARWAX
Seriously, earwax is
useful it keeps the dust
and germs from entering
your delicate ear canal.
But too much of it leads
some guys to attack with
cotton swabs. Better plan:
Put a drop or two of
hydrogen peroxide in your

DIGITAL IMAGING ASHRUDDIN SANI

ear 10 minutes before a
shower, says Dr Ana Kim
of Columbia University
Medical Centre. It will
help liquefy the wax,
which will be flushed out
as you shower.

112 NOVEMBER 2016 M E N S H E A LT H . C O M . S G